YOUR ARM WORKOUTS are, more than likely, focused on two very important muscles:  The biceps and triceps.  These big muscles take up the front and rear of your upper arms, respectively. They're notable both in terms of function—your biceps are tasked with elbow flexion, your triceps with extension—and aesthetics, since big, well-apportioned arms are a hallmark of fitness prowess (and worthy of intense focus with programs like the MH Ultimate Arm Recomp). The area below your upper arms isn't just no man's land. Your forearms are important to train, too. But far too often, those muscles are neglected. That's foolish from multiple standpoints. Right off the bat, you'll look unbalanced with a pair of big guns at the top of your arms and little twigs at the bottom. Forearms are one of those sneaky body parts potential partners find the most attractive, so you're potentially doing your romantic life a disservice if you're not giving even a bit of attention to the...

You know that friend who’s a lightning-fast runner but can't do a single push-up? Or the one who brags about his bench press but has to walk halfway through a 5K? They could all benefit from hybrid training. Hybrid training challenges you to move beyond your comfort zone and favorite disciplines to become a more well-rounded, functional athlete. It's not about mastering every movement—it's about being ready for whatever life throws at you. A weekend bike ride? No problem. Early morning circuit class? You're in. Leg day followed by a heart-pounding core circuit? Let’s go. And this isn't just for elite athletes. Everyone can benefit from being a little stronger, a little fitter, and a little more adaptable. At its core, hybrid training simply means combining multiple training modalities—think strength and endurance—rather than focusing on just one like pure weightlifting or long-distance running. This style of training blends cardiovascular conditioning with strength ...

  You walk into the gym at 5:30 p.m. on a Tuesday, hyped up and ready for your weekly run, when the inevitable happens: all the treadmills are taken. You’ve been neglecting your cardio, and now you know you need to get something in. What machine should you pick instead? Enter: the rower. You might only associate rowing with intense CrossFit sessions or the crew team from high school, but the machine is less intimidating than it seems. It’s a great low-impact, full-body workout that  anyone—men or women—can do . So should you wait it out for a treadmill, or give the rower a shot? “Both are excellent tools in the cardiovascular health toolbox,” says Sohee Carpenter, PhD, CSCS*D, a fitness coach and industry expert. We asked top trainers to break down the pros and cons of each cardio machine so you can choose what fits your fitness goals best. Meet the Experts: Sohee Carpenter, PhD, CSCS*D , is a fitness coach and exercise science expert. Erica Coviello, CPT , is a level 2 certif...

I’ve Been a Certified Personal Trainer for Over 40 years —These Are the 4 Best Upper-Body Exercises I Recommend to All Beginners After more than 40 years of working with clients as a certified personal trainer, I always start beginners with the same foundational upper-body routine. These four simple exercises help build strength in your shoulders, back, and arms—essential muscle groups that support posture and make daily tasks like carrying groceries feel easier. You only need two things: a sturdy wall and a long-looped resistance band. Each move is beginner-friendly, joint-safe, and effective for building functional upper-body strength. Scroll down for step-by-step instructions and pro tips for each exercise. 1. Wall Push-Up Reps:  10–12 Sets:  1–2 How to Do It: Stand facing a bare wall. Step your feet back slightly and place your hands on the wall at shoulder height. Keep your body in a straight line from head to heels, with core engaged. Bend your elbows to bring your chest...

  🏋️ Why weight‑resistance training is so powerful “Resistance training is in many ways the true fountain of youth.” Dr. Marcas Bamman, a physiologist specializing in aging, explains that many declines in strength, flexibility, and endurance come from inactivity—and are reversible with training. Within  4–6 months , older individuals (in their 60s and above) can regain the muscle mass and function equivalent to people  30–35 years younger. How to get started (safely) Medical check-up:  Ensure there are no health risks before beginning. Choose a gym & trainer:  A certified trainer helps ensure safety and proper progression . Begin with machines:  Beginners often benefit from weight machines, then progress to free weights like dumbbells or barbells.  Effective workout structure (about 1 hour) Frequency:  2 sessions per week minimum; 3 is ideal, with rest days in between (e.g., Mon–Wed–Fri) . Format: Warm-up: 5–10 minutes (treadmill, bike, ellip...

  Sculpt Your Inner Chest at Home: No Gym Required Think you need a gym full of weights to carve out a well-defined inner chest? Think again. With a smart understanding of how your chest muscles work and a few science-backed moves, you can build real definition right at home—using just your bodyweight and everyday items. Let’s get one thing straight: from a pure anatomy standpoint, there’s no separate “inner chest” muscle. But there  are  ways to emphasize the area near your sternum—the part most people mean when they talk about the inner chest. It all comes down to the angle of your movement, your hand positioning, and how much control you put into every rep. Here’s a breakdown of three powerful exercises you can do anywhere, no equipment needed—plus how to structure them into an effective weekly routine. The Basics: How the Inner Chest Actually Works Your chest muscle (the pectoralis major) has two main parts: Clavicular head  (upper chest) Sternal head  (lowe...

  No Gym? No Problem: Try These 3 Upper-Body Exercises from a Certified Trainer While a gym membership can be great for building muscle, you don’t need fancy equipment to strengthen your upper body. In fact, Victoria Esquibel—a certified personal trainer, female bodybuilder, and lead fitness coach at Eden Health Clubs—says some of the best exercises require nothing more than your own bodyweight and a sturdy surface like a chair. Here are her top three no-equipment upper-body moves, perfect for home workouts. All you need is about 15 minutes. The Workout Plank  – 3 sets, hold 10–30 seconds Push-Up  – 3 sets, 5–10 reps Bench Dip  – 3 sets, 10–12 reps 1.  Plank How to do it: Start by lying on your stomach. Place your forearms on the floor with elbows under your shoulders and feet together. Engage your core, squeeze your glutes, and lift your body into a straight line from head to heels. Hold this position without letting your hips sag. Make it easier:  Drop to...

  The Science Behind Food as Medicine   Now, I know what you're thinking. "Food as medicine? Sounds a bit woo-woo." But stick with me here because the science backing this up is mind-blowing. Let's start with inflammation. You've heard this term thrown around a lot, but what does it really mean? Well, inflammation is your body's natural response to injury or infection. It's like your internal emergency response team. Short-term inflammation is a good thing – it helps your body heal. But when inflammation becomes chronic, that's when problems start. Here's where food comes in. Certain foods can either promote or reduce inflammation in your body. For example,  STUDY:  Published  in the Journal of the American College of Cardiology found that people who ate a diet high in red and processed meats, refined grains, and sugary beverages had higher levels of inflammatory markers in their blood. On the flip side, those who ate lots of fruits, vegetables, wh...