Build a Stronger Core and Upper Body in Just 10 Minutes with Dumbbells Looking for a quick, effective workout that hits both your upper body and core? You don’t need a gym full of equipment—just a pair of dumbbells and 10 minutes. Fitness expert Synthia Diane has a short but powerful dumbbell routine that’s perfect for beginners and seasoned lifters alike. The best part? It’s done AMRAP-style (as many rounds as possible), so you can go at your own pace and push yourself based on your fitness level. What You’ll Need: Grab a pair of light to moderately heavy dumbbells—think 5 to 10 pounds. You might even switch between weights depending on the movement. The 10-Minute Dumbbell Circuit: Set a timer for 10 minutes and repeat the following exercises in a loop, doing  5 reps of each : Alternating Squats Sumo Squats Triceps Extensions Front Raises Complete as many rounds as possible (AMRAP) within the time limit. If you’re newer to strength training, take it slow. If you’re more experience...

Could Eating Eggs Help Prevent Alzheimer’s? A New Study Suggests So For years, eggs have been caught in the crossfire of nutrition debates—praised as nutrient powerhouses one moment, and condemned for their cholesterol content the next. But new research published in  The Journal of Nutrition  adds fresh weight to the argument in favor of eggs. According to the study, eating at least one egg per week may significantly lower your risk of developing Alzheimer’s disease. In fact, people who consumed eggs weekly had a  47% reduced risk  of developing Alzheimer’s compared to those who ate eggs less than once a month. Even more compelling, brain autopsies showed that regular egg eaters had  less buildup  of the toxic proteins linked to Alzheimer’s disease. The Nutritional Controversy Around Eggs For centuries, eggs were considered a staple food around the globe—affordable, protein-rich, and packed with essential nutrients. But in the mid-20th century, concerns ove...

  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...