Personally, I started out with the best of intentions as relates to writing things down, but after 25 years plus of training three time per week, I had evolved into one of those ‘rough mental plan’ guys. Despite my time and sweat, I was gaining weight and failing to add muscle mass. I wondered what the point of training was at all. Maybe I didn’t have the right genetics? Maybe other gym goers responded better to supplements than me? Then, I discovered the answer: Those who achieve their goals are the ones that document their aims, write down their efforts, and then take an honest look at the stats. After several weeks of doing the same, I was convinced: documenting our fitness progress is the sure-fire way to break out of a plateau, but  don’t take my word for it — this concept is backed by science.

Those who write down their goals are 42% more likely to achieve them

Work carried out back in 2007 by Dr Gail Matthews, as psychology professor at the Dominican University of California,  found that we are 42% more likely to achieve our goals simply by writing them down. It’s not a new concept, and yet only a minority of us adopt the idea. Think about an Olympic athlete for a moment. They already have specific goals. They don’t just want to run faster, they want to reach a set distance in a certain timeframe in order to win a Gold medal. The aim is clear for them, but are your aims just as tangible? Are you telling yourself that you want to lose weight without ever having a number of dropped poundage in mind? If so, now’s the time set some serious parameters if you want to reach the finish line. Logging your goals, and your workouts, will help with motivation levels. As you see your fat go down and the barbell weights go up, you’ll be fired up about making PR’s and less likely to skip a gym session or over endulge on treats.

Track Your Own Journey Instead Of Comparing To Social Media

Our fitness journeys were difficult enough when we were only comparing ourselves with all the other physiques in our local gym, but now we can’t swipe our phones without someone on social media showing us how easy it is to become the “best version” of ourselves. The problem with Instagram Reels and TikTok videos is that they are usually edited to ignore the discomfort and sacrifice that making positive changes makes, and the idea of becoming a “best version” is nice enough, but what does that actually mean? Don’t get sucked in by other people’s supposed progress on social media. Instead, download one of an array of fitness trackers. I user Under Armour’s “MyFitnessPal.”  They haven’t paid me to share that, and you can choose an app that’s right for you, but downloading an app will give you some numbers to work with, and will make sure that your path to success is clearer, eliminating vague plans and guesswork. You can enter your ideal weight goal, your preferred style of training, and the algorithm will spit out the stats on how many calories you should be eating per day, broken down to the macro nutrient level. If you only do one thing to document your goals, I recommend tracking your calories. You’ll be surprised at how much more fuel you are eating than you may have accounted for. And, welcomely, studies have found evidence that those who count calories as part of a weight loss program may lose up to 3 kilograms more than those who don’t bother to track them. The number of calories that works for you is something that can be tweaked by documenting your intake and being honest about the results after a weigh-in. Sure, an influencer on social media may tell you that they are staying lean by eating more than 5,000+ calories, but there might be other factors at play, and how do you even know if the figures they give are actually true? Trust your own numbers.

The Devil is in the Detail When it Comes to Crushing Your Goals

As I became honest about the excess calories that I was consuming, I was able to see some fat drop off by sticking with my individual plan, and while we talk a lot about sacrifice as relates to becoming lean or strong, there’s an added advantage of logging your activities that allows for a little balance. I track my workout sessions on an Amazfit waterproof fitness watch. Again, I’m not paid to tell you that, and there are plenty of other similar watches out there, but it means that after I’ve completed a light 40-minute swim, I’ll get a reading that I’ve burned around 350 calories. Those 350 calories become a bonus, since I can add those to my daily intake and still be in an overall calorie deficit if I keep to my daily target. Tracking your calories will also prevent some of those other errors that we make when having a rough mental plan. Here’s an example: When I first started my 40-minute swims, I was less cardio vascularly fit, and after my first few swims the software told me that I was burning close to 700 calories. If I had stopped tracking at that point, I’d be in the pool forever and a day thinking that I had a bonus of 700 calories when it has in fact lowered to 350 calories over time. That might be a hard pill to swallow, but it is essential information that keeps me on track, and also demonstrates solid proof that I am becoming fitter thanks to my physical efforts.

Taking Accountability to the Next Level

Dr Gail Matthews followed up on her essential studies on the subject of documenting goals by attempting to find out how successful people would be if they didn’t just write their aims down for themselves, but also shared those targets with others. Matthews recruited 267 people from a wide variety of business and social groups and found that more than 70% percent of the participants who sent weekly progress updates to a friend were more likely to complete their goals. Finding an accountability partner could be the missing detail in your strategy for success, but it may seem a little scary or advanced for those that are still scrabbling around to find their old notebook. As for me, I’m still a work in progress, but I wouldn’t be hitting the PR’s that I’m making now if I was still relying on a rough mental plan.

According to the statistical analysis more than 3.4 billion people, that’s 43 percent of the global population, suffered with a neurological condition in 2021, a number far more than experts had previously feared. The study was overseen by researchers at the Institute of Health Metrics and Evaluation (IHME) in Seattle, Washington, and illustrates that nervous system disorders have overtaken heart disease as the number one cause of ill health. Neurological conditions (diseases of the central and peripheral nervous systems) such as strokes and dementia, in addition to migraines and other mental health diseases has now topped the list in terms of commonality.

How are Neurological Conditions Impacting Global Populations?

Researchers looked at 37 different neurological conditions to determine just how they influenced illness, disabilities, and premature deaths in more than 204 territories across the world and found that an 18% decrease in life years had been experienced collectively due to those disorders. More than 11 million people had sadly died from neurological conditions in 2021 concluded the report.

While adjustments for the population’s age and overall growth could refute the findings in terms of the decrease in terms of life years, stroke still comes out as the most serious neurological ailment. Other neurological conditions follow, such as encephalopathy (a type of brain damage) and Alzheimer’s disease. Nerve damage suffered as a result of diabetes is also significantly hampering the population.

What is the Biggest Cause of Death?

One reason for neurological conditions overtaking heart disease in terms of prevalence can be attributed to a recent World Health Organisation classification edit, since the WHO has recently moved stroke into the neurological grouping. But, while we’ve established that stroke has emerged as the most serious cognitive ailment faced today, the biggest overall killer is still cardiovascular disease.

According to the IHME, heart disease accounted for 19.8 million worldwide deaths in 2022. It is no doubt sobering to read that both heart and cognitive diseases are still very much at war with the human race, but it’s somewhat it’s reassuring to know that exercise is one of the best methods we have for improving both mental and physical health. The ultimate reason to renew that gym membership!

Just 25 years ago, the host of America’s Got Talent was sweeping floors for $8 an hour before landing the audition that sparked his rise to stardom. He has done everything from being the lead man in the iconic Old Spice commercials to starring in both big-screen and award-winning TV series, and lending his voice to video games and animated films.

Crews’s success has not only stemmed from pure talent and hustle; it’s also due to creating and establishing habits that have set the table for success. He spoke with M&F about some of the keys he’s learned throughout his career, why he no longer believes in competing, and just how important a good night’s sleep has proven to be.

Terry Crews Stopped Competing and Comparing Himself To Others When It Came To Training and Found Peace

At 55, Crews is in better shape than many guys half his age, and he takes his wellness just as seriously as any acting role he has had, or his responsibilities as the host of AGT. During his football career, his focus was on being the strongest and fastest he could be. While that helped propel Crews to the NFL, he realized how damaging that mindset is as the league gets younger every year. No awards are being handed out for outdoing what the next guy is doing in the gym. Training now is all about peace.

“It’s my spa time,” says Crews. “I don’t look at it like I’m trying to get this specific bench press, or I’m trying to look better and be better than someone else for that matter. It has nothing to do with anyone else. The best thing I could do for the entire world is to make the most of myself.”

By removing the need to compete and compare himself to others, Crews believes he has saved himself from many injuries. His wakeup call came in 2010 when he suffered a torn bicep from overdoing things in the gym. On days when he wants to go heavy, there’s no need to push beyond four reps before moving to the next set. He also runs four miles each day to help keep everything fine-tuned.

Terry Crews Learned to Redefine Fear

Crews has starred alongside some of the biggest names in Hollywood and has managed to steal many a scene, whether he was playing a badass or in a comedic role. Even with a quarter-century of experience in front of the camera, there are still nerves. He believes that if there are no nerves, then you don’t care. Instead of succumbing to those emotions with each take, Crews has taken control of them.

“What I learned over the years was not to call it nerves,” he said. “What I do is say I’m excited. If you call it nerves, it’s fear-based. Fear brings more fear, which causes things to descend. Have you ever seen somebody choke at a sporting event? That comes from fear. It comes from thinking, what if I miss? All of a sudden, you miss, and then it goes down from there. When I say I’m excited, that’s more like, give me the ball when it’s time to go.”

Crews’s start in Hollywood came from that same drive. After retiring from the NFL in 1997, he moved to Los Angeles to pursue a new career. He made ends meet by sweeping floors and doing security before getting his first big break on the extreme sports show Battle Dome, where he played T-Money. It was the first role he auditioned for, and he told himself he wouldn’t go back to sweeping floors. Twenty-five years later, ‘T-Money’ has a new ring to it.

Terry Crews Is All About Discipline

Crews has been practicing intermittent fasting for over a decade. His workouts are already determined before he starts. He has a morning, afternoon, and nighttime vitamin routine and likes to rise and sleep around the same time each night. He’s able to work out with 20 and 30-year-olds and not feel out of place, and he doesn’t take this for granted as many former football players he competed with and against are no longer here.

“I’m 55, and a lot of the players that I played with have passed away, which is crazy,” Crews said. “If as many people passed away at Apple as have passed away in the NFL, people would say, wait a minute, we need to check out why our people are dying like this.”

Sleep Doesn’t Make You Weak

Crews would land his big-screen debut in 2000 with The 6th Day, starring Arnold Schwarzenegger. From there, it was all gas and no brakes. From TV shows, movies, and commercials, he took every offer that he felt was right for him. Who would have time to sleep when you’re living your dreams? Things were great until one day, Crews developed a migraine headache that he couldn’t shake. His body began to ache, and he experienced difficulty breathing. Rightfully, he scheduled a visit with his doctor.

The diagnosis was exhaustion. “I’m like, what?” Crews said. “I heard people say, they’re exhausted. I would think they’re just lazy. That was my mindset.”

The prescription was rest. For three days: no phone calls, no meetings, and no disturbances. He also incorporated melatonin into his nighttime vitamin routine before bed. “It changed my life,” Crews said. He also learned that by outworking everyone, he wasn’t always doing what was best. “Every time I woke up, I was more impactful, more efficient, and I was doing things so well that it made people notice.”

He also learned that by outworking everyone, he was overworking himself. With a new focus on being selective and not overextending himself, Crews says you’ll notice the true growth in the second half of his career compared to where he was in the first half. Each night, bedtime is 8:30 p.m. He starts his wind-down by shutting his phone off and then lowering the temperature in the bedroom. He then closes the blackout curtains and takes a Natrol brand melatonin gummy before he brushes his teeth. He rises a little before five the next morning.

Given the health scare that forced him to prioritize his rest, Crews advises everyone to start doing the same. “I can honestly say sleep saved my life,” Crews said. “You can’t live your dreams without sleep.”

Johnson, one of Hollywood’s biggest box office draws, and one of the most successful WWE superstars of all time, was scheduled to appear at the WWE World fan expo at the Pennsylvania Convention Center at 4pm, but the thousands of fans gathered around the stage to see “The Great One” began to boo as 4pm soon became 5pm. In fact, it was around 5.45pm before the Moana star appeared, so after waiting for an hour and forty-five minutes, none of those who’d waited in the crowd said; “You’re welcome.” Rather than apologize however, The Rock leaned on his current on-screen ‘bad guy’ persona and poked fun of his audience instead.

“Are you booing because The Rock was supposed to be here at 4-0’clock, is that why you are booing?” asked Johnson. “You’re booing because The Rock was a little late, is that why you are booing?” he asked again as the crowd shouted back in the affirmative. “… He was watching YouTube, watching Jalen Hurts lose in the playoffs again!” mocked the movie star. Jalen Hurts, of course, plays for the home team, The Philadelphia Eagles, and unfortunately DJ couldn’t resist slinging a jibe at his negative crowd after the Eagle’s less than stellar 2023 season.

The wait was shocking, but The Rock can still electrify an audience

In truth, Johnson’s lateness to his own party was more than likely due to the insane promotional schedule that he is on. The Rock has appeared everywhere from the Tonight Show with Jimmy Fallon, Jimmy Kimmel Live, and even squatted Drew Barrymore on The Drew Barrymore Show all in the last few weeks, in the run up to what promises to be the biggest WrestleMania of all-time. But, while he tried to redeem himself by wishing one young fan a happy birthday, the Q&A section of The Rock’s WWE World appearance served to turn the joke right back around on him when a young girl asked why he’d tried to interject himself into the WrestleMania XL main event even though he hadn’t been in or won the Royal Rumble. Eager to save face, Johnson referred to himself as ’The Final Boss,’ meaning that he can do whatever he wants. Of course, Johnson’s bravado is largely due to the heel character that he is currently playing in his latest WWE run. His cocky attitude and throwback Versace shirts have been a big hit, and the 51-year-old former ten-time WWE champion has a spring in his step as he looks forward to tagging with his cousin Roman Reigns to face Cody Rhodes and Seth Rollins.

WrestleMania takes place on April 6 and 7 from Lincoln Financial Field in Philadelphia, with more than 60,000 fans expected each night. Limited tickets remain @TICKETMASTER and the show will stream live on Peacock in the United States and WWE Network internationally.

Sneezing, scratching, and runny noses derailed the training plans of millions of us last year. In fact, it is estimated that we contract 2 to 4 colds every year, totaling 1 billion colds among us all. Not only do colds force us to forego the gym, but they play havoc with our working life and make us miserable for 1 to 2 weeks per episode, often making us unable to leave the house during that time. It stands to reason then, that anything we can take now, to reduce any future anguish and get us back out of the front door must be worth a serious look.

Fortunately, the answer to our problems may not lie in an expensive modern supplement, but rather in the humble vitamin C tablet. According to a meta-analysis published by Examine.com; “proactively supplementing with vitamin C reduced the severity of a common cold episode.” And, it works best when taken well in advance of contracting one. So, with colds becoming most prevalent in the western world towards the end of the summer and beginning of fall, now is the time to get with the program.

How Does Vitamin C Effect the Common Cold?

Data from adults and children aged 8 to 44 without any other known health conditions made up the baseline for randomized controlled trials. Compared to placebo, studies showed that vitamin C reduced the number of days that subjects were confined to the house by 15% and was also thought to reduce the severity of symptoms by up to a massive 66%.

Vitamin C (ascorbic water) has long been hailed for its benefit on the immune system, and this recent data will make sure that it is a firm favorite for generations to come. Still, it is important to note that vitamin C did not appear to reduce the overall duration of the cold, but rather its ability to improve symptoms and make participants more active in some cases. Still, the encouraging data from those studies within the meta-analysis will be seen as a strong sign that vitamin C is crucial for fighting colds and getting back in action sooner.

As noted, the best approach is to take vitamin C proactively, and that means having it in your system before the onset of a cold to give the best chance of helping you to fight it once contracted. Vitamin C is an antioxidant and will strengthen the immune system over time, so it should be part of your daily nutrition goals all year round. In addition to buying vitamin C in pill or soluble form, it is also readily available in citrus fruits like oranges, strawberries, and grapefruit. In the meta-analysis, subjects had taken a minimum of 1g to see positive results.

Despite giving fans and loved ones a serious scare, Coleman made a return to Instagram a few days after the tragic fire, through his daughter Kenzie, in a touching message on March 15. In it, the UFC star thanked everyone for their support and encouraged followers to cherish each precious moment. “Tomorrow is not promised,” he said. The fighter also paid tribute to his loving dog, Hammer for raising the initial alarm by barking and alerting his owner that there was a fire. Coleman was allowed home to Columbus a few days later but unfortunately was rushed back to hospital within a couple of hours as it turned out he’d developed pneumonia. Thankfully, on March 17, the star was once again out of hospital and thanking his supporters, while giving his admiration and respect to the firefighters and medical staff that helped to save his life. “I like to act like a tough guy, but I’ve never been so scared in my life,” he admits.

Coleman believes that his lungs held up, in large part, thanks to the “16-hour marathon days” that he had been doing for the past year. “I’m glad I’m still here with you all, he continued, we have things to do.” Incredibly, Coleman meant what he said, as he was back in the cage on March 18, albeit just lending his support in training. By March 24, the 59-year-old was showing Instagram followers that he was now trying to get back into some form of routine, making small walks for exercise. “My throat is pretty sore still, my eyes are burning, but life is still good,” he enthused. Coleman said that he was “feeling a little stronger every day,” and was excited for another of his unspecified “marathon” days. Then, incredibly, on March 27 he was seen gloved up, doing light sparring with a young student. “There are no days off starting to turn it up feeling stronger every day,” he wrote.

Mark Coleman Says Health is Wealth But Fans are Concerned

On March 30, Coleman moved his training up yet another notch with an intense kettlebell workout that included him lifting the weights by a piece of material clasped inside his jaw. “Life is what you make it. Make it great,” he exclaimed in the video. For some, this was a step too far. “Hey boss, take a rest and cold bath,” wrote one Instagram follower. “Bro you trynna get hurt,” commented another. Still, there were also many messages of support. “Mark you are killing it,” said one fan. “Keep it up champ,” encouraged another. Undeterred, Coleman was back in the gym pounding the punchbag again on April 1. “I’ve been turning it up a lot lately good to be back in the gym. It has always been my peace,” he wrote. ( https://www.instagram.com/reel/C5O52XtpKIX/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== )

While some are concerned for Coleman’s quick return to intense training, others are happy to see him back doing what he loves. In an earlier post, he said “Life can be rough, but you’ve got to get through the rough times and make the best of it.” The UFC legend has also now announced that he will make an appearance at UFC 300 (Periera vs Hill) on April 14. We wish you a speedy but safe recovery, Sir!

Follow Mark Coleman on Instagram

“I knew I wanted to be a physician in the military if it was possible,” he recalled. After initially wanting to apply for the Air Force Academy, he would go on to choose the ROTC route. Today, Lt. Col. Webber is the Preventive Medicine Chief for the United States Air Force Academy in Colorado.

“That’s actually ironic.”

Webber is a second-generation member of the Armed Forces. His father served in the California National Guard. His brother also briefly served in the United States Army. However, he is the first in his family to make a full career out of service. His position calls for him to be able to help a lot of people.

“Our job is to ensure that our 4,000-plus cadets are healthy and ready as 2^nd Lieutenants to get after the Air Force mission.”

While Webber is responsible for helping prevent or take on potential outbreaks, his personal passion has been physical activity. That dates back to his childhood. He recalled always being interested in fitness and being active. He played baseball and basketball as well as other sports in his younger years. That connection stayed with him.

“My academic interest began during my residency in preventive medicine and public health around 13 years ago.”

Thankfully, he is able to maintain a connection to that passion today. As someone on active duty, he maintains a high level of fitness in a variety of ways.

“I used to do just running, but I like to mix in other aerobic activities like hiking and muscle strengthening exercises and stretching. I try to do a wide spectrum of exercises.”

Outside of training himself, he also remains involved with fitness professionally thanks to another endeavor he is a part of.

“I have a foot in the physical activity world thanks to serving on the Military Settings Sector of the National Physical Activity Plan.”

The National Physical Activity Plan is described on its website as “a comprehensive set of policies, programs, and initiatives designed to increase physical activity in all segments of the U.S. population.” In his pursuit of learning more about fitness and activity, he found that inactivity is a massive problem that needs to be addressed sooner rather than later.

“Physical inactivity was associated with so many common diseases,” he said. He also shared an opinion that many people may not have considered but should take seriously.

“Physical inactivity may be the smoking of our era. Like smoking, it’s a behavior that has many long-term consequences.”

Webber emphasized that this is not only a single-person issue. Being physically inactive can negatively impact others around them. Like many members of the military, he wants to be assured that future generations will have people healthy and able enough to protect freedom.

“Inactivity also places an extra burden on the healthcare system.”

Webber hasn’t only been increasing awareness of these issues. He’s been active in doing something to make a difference for quite some time. In 2021, he started a two-year fellowship program in the Physical Activity and Health Branch of the Centers for Disease Control and Prevention. The Air Force supported that effort, and he was able to work on several studies. It was during that time he and others made several significant observations about young people.

“Only two in five young adults (17-24) are both weight eligible and adequately physically active enough to enlist in the military,” he shared. “Those data were actually shared at a Congressional hearing and used to update the CDC’s infographic titled Unfit to Serve.”

To some people reading this, that will not be a surprise because there have been several reports of the Army having trouble with recruitment. This is in part because of low physical preparedness. Webber expressed that this should be considered much more than a military issue. We all should be concerned and willing to do more to help.

“We have a societal obligation to increase physical activity opportunities during childhood and adolescence, including activities before, during, and after the school day.”

The Physical Activity Guidelines for Americans recommends children get at least 60 minutes of physical activity daily. Most people may see that number and feel they can’t commit one hour a day to being active with their kids. However, that time could be broken up into segments throughout the day. The education system can play a positive role as well.

“Parents and teachers can help do their part to reach that threshold,” Webber advised. “During the school year, it would obviously happen during the school day. Recess and PE are very important. There is evidence that physical activity is directly related to academic performance. Recess and PE can actually be for their academic benefit.”

Of course, nutrition is another major component of health and wellness because calories fuel that activity. Webber wouldn’t call himself an authority on that subject, but he agrees there are issues that need addressed such as food deserts where healthy food may not be as available. Of course, the other end of the issue should be discussed.

“We also see a problem with an abundance of unhealthy calories, so we need to be careful about overeating.”

He feels simple is better when it comes to eating for health. Webber advises his patients on eating a variety of healthy foods while minimizing processed foods and sugars. It doesn’t have to be bland and without flavor, though.

“We should be able to enjoy our foods. Nutritious and filling food that we enjoy would be more sustainable.”

Sleep is also crucial, and many Americans aren’t getting enough. Most guidelines suggest eight hours a night and more for kids and teenagers.

“Quantity and quality sleep is very important.”

Throughout his career, Webber has been active in observing the issues surrounding fitness because of the initial connection he felt during his childhood. He has also been active in addressing those issues and turning the tide. He hopes others will join him by doing their own part in encouraging young people from toddlers to teenagers to be more active by doing a combination of aerobic activity and muscle strengthening exercises. Webber said this is something that goes far beyond one’s own health and wellness. It is also something that could make a difference for the military and country as a whole.

“We need them for our national security.“

The Physical Activity Guidelines for Americans can be found here. More information on the National Physical Activity Plan can be found on the Physical Activity Alliance website.

WWE has long been a champion of fulfilling wishes for the inspirational and longstanding non-profit organization, granting ‘money can’t buy’ experiences to children diagnosed with a terminal illness. In fact, John Cena holds the record for the person who has granted the most wishes; a total that currently stands at more than 650. In all, Make-A-Wish grants hundreds of dream experiences each week, allowing kids to meet their favorite singer, movie star, or in this case, grappler.

Sports fan merchandise company Fanatics became the “official sports partner” of Make-A-Wish in October 2023, starting off the effort with a $10 million contribution to the foundation while opening more than 900 sports partnerships and exclusive contracts with thousands of athletes to the nonprofit dedicated to creating life-changing experiences for children with critical illnesses.

After each child made their exciting ring entrance, M&F joined the celebrations with the honorary WWE Superstars, members of Make-A-Wish, Fanatics and of course the pro wrestling icons themselves.

Rey Mysterio and Charlotte Flair Make-A-Wish Come True

As the brave children were able to forget about their ailments for a once in a lifetime moment, an even bigger surprise was in store because although the kids knew that they would be able to experience life as a WWE superstar and make their own ring entrances; complete with music, lighting, and graphics, they were blown away to find out that they would also be introduced by two of pro wrestling’s biggest icons; Rey Mysterio and Charlotte Flair. Laughter and tears soon followed as the invited crowd looked on in awe of the attitudes that these kids brought.

After each child made their exciting ring entrance, M&F joined the celebrations with the honorary WWE Superstars, members of Make-A-Wish, and of course the pro wrestling icons themselves. “This means the world,” said Rey Mysterio, who was entered into the WWE Hall of Fame last year. “To be able to connect with our fans the way we do. They only get a glimpse every time they watch us perform, and it’s from far away, maybe ringside, but to be able to interact and talk about things, hear what they have to say about what we do for them, that makes them happy, is unbelievable. You know, this is a connection that means the most to us.”

The power of positivity is reciprocal. While the kids are inspired by meeting their heroes, the WWE superstars are powered-up by making personal connections with such brave young people. “And not necessarily having to be in character,” added the 14-time world champion, Charlotte Flair, who finds joy in these personal connections. “Like, letting them feel that they know you, I think that makes it more special as well.”

This event was put together in partnership with WWE World, official sponsor; Fanatics, and Make-A-Wish. In addition to these surprise superstar meet-and-greets, Fanatics is providing each of the 19 kids with $250 to shop for their favorite gear at the WWE World Superstore. Fanatics also created custom Mitchell & Ness bomber jackets, designed after each kids’ WWE persona, along with custom title belts and is providing VIP tickets to WrestleMania XL. For more info on how you can support Make-A-Wish click here!

Despite two national titles in his four years as a Bulldog, Milton faced various injuries during his time in Athens and a majority of the questions around his potential have more to do with the time he missed on the field than how he produced when he stepped on it. In his last season, he finished with 686 rushing yards in 112 carries, averaging 6.1 yards per carry to go along with 12 touchdowns as the No. 2 running back.

Criticism comes with sports and even more so at the professional level. None of it is new to Milton and he’s had fun so far during this draft process and his focus is only on controling what he can. Shortly after the combine, he spoke with Muscle & Fitness on the process of living out a childhood dream, the preparation leading into the combine, and just how his time at Georgia has prepared him for both life with and after football.

How Kendall Milton Is Separating Himself From the Herd

Most draft boards have Kendall Milton being taken somewhere in the middle of the draft. Given the uncertainty of where he’ll be calling home in a few weeks, he says the process so far has been fun. He’s enjoyed competing against some of the top prospects in the draft at The Sports Academy at The Star and considers that the best part of training. Given the grind mentality that is instilled at UGA, that’s no surprise.

“It’s about having that mental differentiator to be able to separate yourself from who is competing against you,” he said.

Along with the training and competing aspect, the mobility work, massage, and physical therapy ensure Milton’s body is feeling its best. Regardless of how prepared you train yourself to be, with this process comes a level of stress. To combat this, Milton has turned to music and prayer to refocus back on what the mission is. “I just pray to God and ask Him to take away those nerves and allow me to show Him through me,” he said.

Kendall Milton Tips The Nutritional Scale Toward Georgia

Given the temporary relocation to Texas, Milton says the last couple of months leading to the Combine felt similar to his time at Georgia. From studying to making his scheduled workouts and meals. If there was one aspect his new routine hasn’t come close to, it would be the cuisine.

“I would say the cooking probably went down for me in a sense just based off of how Georgia spoiled us when it came to our nutrition and things like that,” Milton said. “Anything we recommended or wanted, they did what they could to make it happen. In terms of quality of the food, I would say Georgia has the upper hand.”

That’s no dig at the current nutrition program Kendall Milton is on, which is structured to make sure he’s taking on the necessary nutrients for his physical goals. Georgia just did it on a different scale.

Be Who You Are

When it comes to all the wisdom gained and lessons learned throughout this draft process, Milton says the simple advice from former UGA running backs coach and new Georgia State head coach Dell McGee has stuck with him the most.

“Be who you are,” said Milton of McGee’s guidance. “Don’t try to do too much and don’t be hesitant. Be who you are, have confidence in your ability and confidence in what God gave you.”

It’s the advice he used when it came to performing at the NFL Combine a couple of weeks ago. Milton says he truly didn’t feel any nerves until he stepped to the podium to field questions from the media. After that, stepped onto the field at Lucas Oil Stadium and placed his headphones on to go through his warmup. Looking around at all the NFL signage, cameras, and people in attendance, a relaxing feeling came over him as he came to the realization that this was indeed real.

“I can remember being a little kid and watching the top guys and seeing guys run these 40s and the drills,” Milton said. “To be in that moment was surreal. It was a humbling experience because not a lot of people get that opportunity and I really wanted to make the most of it.”

Kendall Milton Intends To Sell You a Car and Give it a Tuneup

With the current focus of collegiate athletics being mostly on NIL deals and the transfer portal, not enough attention is given to the student-athletes who do graduate. Milton graduated last December with a degree in consumer economics. It was a goal he set for himself when he made the decision to attend Georgia and he knew how much it would mean to his mom. He already has plans on how he will put that degree to use.

“I have a big passion for the car industry and I  want to own car dealerships,” Milton said. “I learned about the market and learned different ways to take advantage of it, in a sense. At the same time, I also want to own body shops. The degree was about putting myself in a position to learn how to navigate and grow a business based on the country’s economics.”

Once a Bulldog, Always a Bulldog

The memories collected at UGA for Kendall Milton are many. He can remember coming in as a freshman as if he stepped foot on campus last week. He remembers competing against a Bulldogs’ defense that was one of the best in the country and included several first and second rounders. Of course, he will have to adjust at the next level, but competing against some of the best defensive players in the country during his time at Georgia will help make the adjustment a little easier.

There wasn’t much time for Milton to savor the Orange Bowl victory. He remembers the thousands of fans that gathered at Athens airport when the team arrived back after defeating Alabama for the program’s first national championship since 1980. Milton also remembers that every seat in Sanford Stadium was packed as they held a ceremony to celebrate that title and he truly saw how big football meant in the South. From those memories to the bonds and friendships that will follow him throughout his life, he gained so much more from his time as a Bulldog than what he accomplished as an athlete.

“The things that Georgia has done for me is truly a blessing and I’m very thankful for the experiences, lessons, and the navigation that I was provided,” Milton said. “I believe that those things will continue to carry me throughout life and even outside of football.

Follow Kendall Milton on Instagram @therealkmilt

A Quick TLDR About the Substances Discussed By The Steroid Lawyer

Anabolic Steroids

Anabolic steroids are classified as Schedule III controlled substances in the United States. This classification means that they have some medical uses but also carry a potential for abuse and may lead to physical and psychological dependence. As such, their possession, use, and sale are tightly regulated and restricted under federal law enforced by the DEA.

SARMs, Peptides, and Prohormones

Substances such as SARMs, peptides, and many prohormones are not classified as controlled substances. However, it is crucial to note that they are not FDA-approved for human use. This means that their sale is subject to strict restrictions, particularly concerning marketing and labeling. Despite not being classified as controlled substances, these substances may carry significant health risks, and their sale and use are a cause for legal and regulatory concern.

Follow and connect with Rick Collins “The Steroid Lawyer” on Instagram here!

### Report on the Legal Landscape of Performance-Enhancing Substances in the United States

With the rise of regenerative medicine and the ever-growing trend of biohacking, professional athletes like Tiger Woods and Cincinnati Bengals offensive lineman Orlando Brown have started to tap into their own body’s resources to accelerate recovery and performance. And they’re not tapping into their own body in a mystical sense, but through the cutting-edge science of platelet-rich plasma (PRP) therapy. It might sound like they’ve stumbled upon a biological cheat code, but is it a shortcut to recovery, or is there more to the story?

To get the lowdown, we spoke with Asghar Husain, MD, a board-certified orthopedic surgeon and medical director of the Ontario Reign professional hockey team, who has seen his fair share of athletes, both elite and amateur, seeking the promised benefits of PRP.

As Dr. Husain, a seasoned expert in shoulder, elbow, and knee surgery, shares, “Although plasma-based products have been around since the ’70s and ’80s, it’s really in the last 20 years that we’ve seen a surge in their use for musculoskeletal injuries and joint problems.”

What is PRP Therapy?

Platelet-rich plasma (PRP) therapy is a form of regenerative medicine that utilizes your body’s natural healing processes to help repair damaged tissue and lower inflammation. How is that even possible? Those platelets are packed with more than 1,500 bioactive factors—think of them as a squad of growth factors, immune system messengers, enzymes, and other factors, all ready to jump into action for tissue repair and wound healing. Since you are the donor and the recipient, you don’t have to worry about cross-contamination, disease transmission or your immune system resisting it.

How PRP Therapy Treatment Works

The procedure involves drawing a small sample of your blood, and then spinning it in a centrifuge to super-concentrate the platelets. This concentrated juice is then injected into the injured area, where it releases growth factors that accelerate tissue repair and regeneration. Imagine your body’s healing power on steroids (figuratively speaking, of course). Dr. Husain explains it’s most often utilized for chronic partial tendon and ligament tears, joint damage, and arthritis. PRP may ramp up the delivery of blood and nutrients where it’s injected which can come in handy, especially since these injuries are notoriously slow to heal due to poor blood flow or sluggish cell turnover.

Recovery Time

Asking about the recovery time with PRP is like asking how long it takes to get those calf muscle gains—it varies. Dr. Husain explains that some folks might bounce back quicker, while others find it’s not the magic bullet they hoped for. “Because PRP is stimulating the normal cascade of events, theoretically, it can speed up the time course for some conditions,” he says. “For some types of muscle/tendon injuries, evidence has shown the timeline has been shortened. However, there is a lot of conflicting evidence, and generally speaking, it is currently not fully clear whether we’re really shortening the timeline.”

And if you’re wondering whether this is a one-and-done or a series of treatments, the doc says it’s more of a ‘see-how-it-goes’ situation. “There are responders and non-responders,” Dr. Husain says. “For many experienced practitioners, it depends on the initial result. If a patient has a positive outcome, they may benefit from repeated use. Some studies show a benefit when using PRP weekly for three weeks for joint arthritis.”

When Should You Start Considering It?

So, when should you consider drafting PRP into your team of recovery strategies? After you’ve tried the basic plays and are still limping on the sidelines. Dr. Husain highlights that while “there is no current widely accepted recommendation that is backed by scientific evidence,” he advises considering it for those hard-to-heal, chronic injuries — partial tendon or ligament tears or joint damage—that haven’t responded to conventional methods such as physical therapy or anti-inflammatories.

“As a provider, when having this discussion, it’s also good to make sure there is no significant structural damage and no significant functional issues that need to be addressed differently,” he points out.

Professional athletics has started to widely adopt PRP as an option for athletes in season who are trying to get back to play as quickly as possible. “Many professional athletic training rooms and medical facilities have PRP equipment readily available,” Dr. Husain notes, adding that he’s even seen cases where PRP helped athletes “avoid or delay surgeries.”

With increased adoption, studies started to emerge too; however, nearly not enough yet. A recent study published in the Orthopaedic Journal of Sports Medicine shed light on the cautious optimism among NFL team physicians regarding biologics like PRP. The study underscored a shared belief in PRP’s potential to enhance healing and symptom improvement post-injury in NFL athletes. Yet, it also highlighted a caveat: the current lack of comprehensive data to steer treatment decisions confidently. Additionally, team doctors agreed on PRP’s effectiveness for patellar tendinopathy (jumper’s knee) and early knee osteoarthritis. Yet, when it comes to other conditions such as Achilles tendinopathy, hamstring and acromioclavicular joint injuries, opinions varied significantly.

How Much Does PRP Therapy Cost?

The cost of PRP therapy might have you doing a double-take, with a price tag that can swing from $500 to thousands per injection. It may vary by region and medical practitioner. While insurance companies are slowly getting on board with very few offering reimbursements, you might still have to pony up the cash yourself. Dr. Husain has hope that “with continued results and studies, I expect there will be more coverage,” he says.

Is PRP Guaranteed to Work?

PRP is less of a guarantee and more of a gamble at this point. Addressing its effectiveness, Dr. Husain cautions that defining success with PRP is challenging. “There have been studies that show longer pain relief with PRP than other methods. However, in muscle and tendon injuries, there’s conflicting evidence on whether the outcome is any different,” he explains, adding that substantial structural damage and poor muscle function are less ideal conditions for PRP treatment.

Beyond Recovery

Looking beyond injury recovery, Dr. Husain says that, theoretically, improved performance may be an outcome of PRP improving the biology of muscles. “However, I’m not aware of any well-done studies that have concluded that the use of PRP is the primary cause of improved strength and endurance,” he explained noting that, on the other hand, there is evidence supporting the use of PRP in improving joint pain.

While primarily considered a regenerative medicine method, Dr. Husain has seen broader applications of PRP in cosmetics and “biohacking,” where its biology-enhancing properties are explored—think hair restoration and “vampire facials”. However, he underscores that the increase in popularity doesn’t mean steady science. “From what I have seen, evidence is still lacking on methodology for proper use. So many claims are being made, and not clear whether these claims can be reliably achieved,” he says.

Dr. Husain hints at a future where tweaking blood products and diving into new biologics could open up new arenas for recovery and performance. “Many studies are currently underway at different centers around the world,” he adds. Science moves at a slow pace, but imagine, how soon PRP may become as common in recovery regimens as ice packs and compression boots.

Since hitting the Brazilian jiujitsu mat together at the age of 3, the dynamic duo is now dominating the grappling scene in ONE Championship. So, with perhaps the most important matches of both their respective careers just days away, the boys say down with M&F to open up on life as a twin their thoughts ahead of ONE Fight Night 21.

Born in Maui, HI, of Italian and Puerto Rican heritage, the twins grew up in Huntington Beach, California, where they were enrolled into jiu-jitsu classes by their father. “We’ve been doing it since before we can even remember,” says Kade who is now the ONE Lightweight Submission World Champion and is undefeated there with 5 victories to date. “Our dad, at the time was a blue belt,” explains Tye, who holds ONE’s Welterweight Submission World Championship. As you can imagine, the race for both brothers to achieve that initial black belt was intense.

“As much as we hate to admit it, we are pretty much just clones of each other,” jokes Kade (he has the longer hair). “In the way that we have gotten all of our belts together, even all of our stripes together. I don’t think there’s a stripe, or even one promotion that I’ve got on a different day to my brother.”

Tye recalls that the competitiveness between them was always so strong that although they would always both get promoted on the same day, Kade would get called up first, so when it became time to receive the black belt, Tye put his hand up first, to finally get ahead of his bro. (They got their black belts at the age of 18.)

Of course, it’s probably for the best that these brilliant brothers achieve great things at the same time or their relationship might have a completely different dynamic. If they weren’t twins, would the Ruotolo Twins each stand before us as the fighters that they are today? “No way,” says Tye. “Not even close,” says Kade.

Elite Athletes Like The Ruotolo Twins Require a Trusted Support System

Kade feels that all athletes need a support system, twins or not. “The only other thing that can compare close to having a twin … is (having) a really best friend who is also a teammate in whatever sport that you do. If you have a really solid teammate, that’s basically like a brother to you.”

Like all brothers, they have their own ups and downs with each other. The Ruotolo’s explain to me that their own dynamic is constantly shifting as far as who is perceived as the dominant or ‘older’ brother. “We still go through that pendulum shift here and there,” shares Tye. “We always keep each other in check.”

“It’s tough love, a lot of the time,” adds Kade. When one bro is sore and doesn’t want to face another day of training, the other bro pulls them up and motivates them to continue. Kade admits that is sucks at time, because he knows his brother is telling him exactly what he needs to hear, but that’s how champions like the Ruotolo’s roll. “Its not always what you want to hear, but what you need to hear,” explains Kade. It’s this shared attitude that helps to explain the insane list of accolades that already lie at the twins’ four feet. Tye is currently the youngest IBJJF World champion in the history of the sport while Kade is an IBJJF World, Pan Am, and European Open champion. Having signed with ONE Championship, the boys say they are now able to support themselves financially, something that is notoriously difficult in this sport, plus they are able to focus on one particular rule set, meaning less adjustment from competition to competition.

Champions Must Have Supreme Confidence in Themselves

The brothers agree that their parents early and unwavering faith in them has helped to make these boys the men that we see before us today. From a young age, the Ruotolo twins were told that they were unstoppable. “Even though we were little kids, just starting off, we genuinely thought ‘ok, we’re the best then.’” shares Kade. “Every time we’d go to a comp, we’d look around and see the hundred other kids, ‘like, alright, we’re the best,’” concurs Tye.

Far from cocky, the twins are warm and easy to talk to. It’s hard to imagine that they could tear this interviewer limb from limb once the bell rings. Fortunately, the requirement to prove themselves as the best won’t be tested by me. True competition will come knocking days away at ONE Fight Night 21. This will be the first time that the twins have appeared on the same card since their ONE debuts in 2022.

Interestingly, and somewhat out of the norm for twins, the two warriors fight in different weight divisions. “We were always about the same weight, our whole lives,” says Tye. “Up until ADCC 2019, and I cut about 27 pounds at the time. I was only 16, I didn’t have much weight to lose. I ended up doing it but at a cost, to say the least. After (the ADCC) I gained like 40 pounds in two days or three days (laughs), and ever since, I’ve been about 5 or 10 pounds heavier than Kade.”

Tye will be defending his welterweight submission grappling world title against Izaak Michell at Fight Night 21. “Izaak Michell, you know he’s a tough guy,” says the champ. “He’s a beast for sure. I know he’s got good wrestling. I love to wrestle, you know? So, its gonna be a barnburner. I know he wants to scrap, and I love scrapping, so it’s on.”

Kade will be tested in a catchweight bout against Brazil’s Francisco Lo. “Very tricky guy, has some big wins,” he explains. “Finished recently some high-rank guys like Jacob Couch, and some other tough guys, so again, has some very slick submissions, so I gotta keep my ‘A’ game strong and stay alert and find his weaknesses.”

The Ruotolo Twins are also huge MMA fans. Expect one or both brothers to make an announcement very soon about the possibility of stepping into that arena. “It’s on the bucket list, and we need to check it off,” says Tye. For now, ONE Fight Night 21 is all consuming, but they are also looking forward to completing a new gym in Costa Rica where they hope to offer jiu-jitsu training camps that also offer yoga, surfing, and a chance to enjoy the warmer climate. For these athletes, the chance to spend some time in the sun and meet with friends and family is just as rewarding as dominating their respective grappling divisions. Right now, they are achieving both dreams.

Kade and Tye Ruotolo will both compete at ONE Fight Night 21 this Friday, April 5. The event will air live on Prime Video in the U.S./Canada beginning at 8pm ET.

For more info on the Ruotolo Twins click here!

Success opens up many avenues—including his recently released documentary Breaking Olympia.  Cameras followed him around for more than a year during his 2020 preparation for an eighth O victory. Heath used this opportunity to highlight an up-close glimpse of some of the mental stresses that accompanies the struggle to become champion.

The documentary (now on Premium Video on Demand), highlights his bodybuilding battle. However, Heath’s quest for competition began well before he first stepped foot on an Olympia stage. It began an hour north of a different Olympia—Olympia, WA. This time, however, the stages were the hardwoods of the Seattle Metro Basketball League, where Heath excelled as shooting guard for the Rainier Beach Vikings.

“If anyone looks at the City of Seattle, and all the athletes that have come out of there, especially Seattle Public School District, they would be amazed by how many badasses have come out of there,” Heath says.

Basketball and sports helped the Seattle native build a mental toughness needed for legendary onstage battles with rivals Kai Greene and Jay Cutler. He was teammates with former NBA star Jamal Crawford, and also played with other athletes, including another ex-NBA star Nate Robinson, along with former NFL wide receiver and CBS Mornings and NFL Today co-host Nate Burleson.

Like any teenager, Phil Heath had NBA hoops dreams. As a guard, he was talented enough to earn a scholarship to the U of Denver. That was the first step toward fulfilling that goal. However, with limited playing time came the reality of having to make a shift in goals. Looking back, the Gift says that his greatest gift may have been the strength to put one dream to rest and pursue another. It’s one life lesson he hopes people can get out of “Breaking Olympia.”

“I wanted basketball so bad that I almost missed out on an opportunity to become one of the greatest of all time in bodybuilding,” he says. “And I feel like a lot of us hold on to things from our past that do not serve us anymore.”

What made Seattle such a hotbed for sports?

For a lot of us, it was the rain because you’d have to play indoor sports.  And I would say growing up, we were all just highly competitive. You also have to think the ‘80s were very masculine and everything you saw was about athletic performance.

Think about it, from Rambo, to Terminator, to old-school Chuck Norris movies and Jean Claude Van Damme Bloodsport, everything was about fighting and always being in the pursuit of one’s personal best.

It was about being the best. We all remember watching Magic Johnson, Larry Bird, Isaiah Thomas, Michael Jordan, rivalries like that. I can still remember watching the ’92 Dream Team. I was like, Whoa, this is actually possible. Then you’re watching athletes like Bo Jackson, who was one of my all-time favorites. When he took a bat and just smashed it with their bare hands—that was just unreal. And one of my other favorite athletes Ken Griffey, Jr., he had one of the sweetest swings of all time.

And if anyone looks at the city of Seattle, all the athletes that have come out of there, especially Seattle Public School District, they would be amazed by how many bad asses have come out of there. You had Jason Terry, Corey Dillon, Aaron Brooks, and  Brandon Roy.  Even Kenny G came out of Seattle—he went to Franklin High School, one of our rivals. So there’s a lot of talented people.

Is it true as a kid you would ‘wrestle’ with Nate Burleson at each other’s houses?

Yes! [laughs] We grew up together, me and his brothers—little Al, Kevin, Nate and Lyndale. We used to wrestle and do a lot of funny stuff. We’d go to the bike track—back in the ‘80s and ‘90s that was the cool thing to do. We also shot pop bottle rockets at each other—we just acted like fools, but had great, great times.

The cool thing about Nate was the fact that no one particularly felt like as like a freshman or sophomore in high school that he was going to amount to what he has done today. His work ethic is just tremendous.

You also were also pretty close with another future NBA star, Nate Robinson?

That guy is probably one of the most athletically gifted people I’ve ever met. He’s such a hard worker too, so it didn’t surprise me that he not only played great in high school hoops and football, but he got that scholarship at the University of Washington for football and was able to switch over to basketball.  From there, to win three NBA slam dunk titles, he was literally one of the best leapers I’ve ever seen. He was so gifted in that aspect—he shattered whatever vertical leap record I had in high school. He was phenomenal.

Did you guys think at any point back then that those in your circle would go on and become worldwide superstars in their profession?

Growing up, it was all about competition. You didn’t just have us and Nate Robinson, but there was another high school teammate of mine, Jamal Crawford. He played in the NBA for almost 20 years.  You had a lot of athletes growing up in just a small area in Seattle.

We may have talked about what it would be like going pro and stuff like that. But to think, now in our 40s, what we’ve done more even outside of the sports that we were professionals in is just amazing. When you’re a kid back in the day, you wanted to be on the cover of a Wheaties box.  But from what Nate Burleson has done and now Jamal working in TV and entertainment, it’s just it’s really, really awesome to see that.

What did you learn most about growing up in an era with those types of athletes to look up to?

You realized in that era, we all wanted to be the best at something. I’d say we also pushed each other, not just on the field, but also in the classroom as well. We all recognized that, “Oh, there’s light at the end of the tunnel, meaning go and get a college degree. And to stay away from drugs or gangs or stuff like that, sports for us was everything.

Also, a lot of our parents were heavily involved in our lives, and [pushed us] toward getting good grades. You weren’t rewarded for poor behavior. We were encouraged to do high-level stuff. And I love that because, although some friends who I grew up with went down a different path, the majority of us really amounted to something. And I think it was because it was a hotbed for competition. Still if you mention high school, I went to Rainier Beach, Nate went to O’Dea, and I still hate those guys. [laughs] It’s just those rivalries and that breeds high-level competitiveness. And I loved it.

Do you think not having to worry about creating content or gaining ‘likes’ on social media made a difference?

Absolutely. A journalist used to write about people doing high-level stuff. Now it’s [selfie] “Look at me, I’m the greatest.” I don’t I don’t resonate with that quite well. I’ve seen the transition from magazines and newspapers being prominent. People would talk about your performance, your competitiveness, and grit. Now, everybody’s “great.”

We use those terms—legend, GOAT, the man—loosely because of those participation medals we saw later on. The fact is everyone is not a GOAT or a badass.

There’s a low barrier of entry for being an expert nowadays, where no one’s going to fact-check you because everybody’s plagiarizing someone else’s content. I grew up in an era where your proof was in your performance. If you didn’t prove you produced high results, you were looked at as a fraud.

With Breaking Olympia, what’s the allure of laying out your life story—the good, bad, and ugly—on camera?

The benefit for me is to allow people to realize that it wasn’t always easy for myself to achieve those things. So allowing them to see a more vulnerable aspect of like, wow, this is what Phil Heath was going through. We didn’t really know this.

When I was first sponsored by Weider Publications, they didn’t ask me some of those questions. They dove into diet and training—they didn’t dive into my psyche at the time. Now this is an opportunity for me—and I’m probably a lot more mature now than when I was 25—to be able to talk about not just a career, but actually talking about myself as the man within the machine.  What about my mind and spirit?

I had to go to a very vulnerable place and I felt like I was in the best place to illustrate those feelings. That was something more relatable in my opinion with Breaking Olympia than it would be if I was just talking about my daily routine of training, cardio, diet, exercise, those relatable topics. How do you deal with disappointment? You know, how do you deal with death? How do you deal with limiting belief systems and still have to keep going at a very high level, because those are things that every person has to choose. This is a this is a film where people get to see that.

Was there any part of the doc in which afterward you looked at yourself differently?

There’s a few. One in particular was how I handled the 2020 Olympia. It was very difficult to know that although I wanted to get my title back, that this was going to be the last time I stepped on that stage. And to see how I handled it, I was very happy because I wasn’t pissed off.

It was definitely a prep that was very tough because of COVID, but it was the first time in my entire bodybuilding career where I totally missed my peak for a contest. And I learned a lot during that process. When they called me third, I remember watching it: Wow! All I did was allow them to see me. I allowed them to see me not upset—but I wasn’t elated as well. I was just very like, Okay, this is it. This is what it feels like. But you know what, I’m good with it. And I need to let the fans know. I need to let the spectators know that I’m good.

I know that a lot of people were like, oh, he’ll come back again—it’s just what he does. But then for me to say no, that’s it, and then for me to be at a premiere and watch everybody’s reaction when I said nope, that’s it. As Jay Cutler said: I saw greatness enter and I saw a greatness leave. And I’m so thankful that I worked my butt off to make sure that that was something that came into fruition.

How would explain to a non-bodybuilding fan the relevance of your story?

If you want anything of high standard, you have to know that you’re dealing with the unknown. You’re going to deal with a lot of pain points. And what you’re going to get out of this is that you have to love yourself throughout it all, especially when things don’t go your way.

And you have to recognize that there’s still like the alchemy of life. For me, it was basketball… So we have to learn to kind of realize that you may have gotten to a certain point, but you can no longer continue to force it because there’s probably a new chapter available for you. So I feel like regardless if they like bodybuilding or not, they’re going to realize that you can’t give up on your goals. Then you may have some new goals and aspirations along the way that you can go climb.

Side, back, and stomach sleepers may have different needs, so we’re here to help you find the best mattress for back pain, regardless of your sleeping position. Keep reading to learn more about the five best mattresses for back pain.

Summary of the Best Mattress for Back Pain

1. Best Overall Best Mattress for Back Pain: Bear Elite Hybrid
2. Best Hybrid Mattress for Back Pain: Helix Midnight Luxe
3. Best Mattress for Side Sleepers with Back Pain: Nolah Evolution
4. Most Comfortable Mattress for Back Pain: Leesa Sapira Hybrid
5. Best Firm Mattress for Back Pain: Plank Firm Luxe

Benefits of Buying a Good Mattress

The best mattress for back pain can have several benefits:

• Pain relief
• Improved sleep
• Temperature regulation
• Longer Lifespan

Best Mattresses for Back Pain

1. Overall Best Mattress for Back Pain: Bear Elite Hybrid

Why We Love Them:

If you and your partner both struggle with back pain, then you’ll want a mattress that supports the both of you while also catering to your individual needs. Enter the Bear Elite Hybrid, a six-layer innerspring and memory foam mattress with an advanced coil system for targeted support, pressure relief, and durability. It is recommended for couples seeking a combination of comfort and support.

The Bear Elite Hybrid features breathable Celliant fiber, which helps manage heat overnight. The material absorbs your body heat so you and your partner both stay cool. Bear uses copper-infused memory foam, which wicks away excess body heat while offering ergonomic support for better spinal alignment.

Plus, the Bear Elite Hybrid’s individually encased coils react independently to changes in body pressure. So, when you move, your partner doesn’t feel it. This mattress also features reinforced edge coils, which help the strength and overall integrity of your mattress when sleeping close to the edge.

Customers say they wake up with far fewer aches and pains after sleeping in this bed. Those with lower back pain are especially fond of the zoned-lumbar support offered by the Bear Elite Hybrid. This mattress is even Endorsed by the American Chiropractic Association for its premium workmanship and comfort features. Sleep Foundation named it the Best Mattress for Back Pain in 2023, and NapLab chose it as the Best Hybrid Mattress in 2023.

The Bear Elite Hybrid comes in three firmness options: soft, medium, and firm. Back and stomach sleepers tend to prefer firm or medium-firm mattresses, while side sleepers with back pain appreciate the subtle cushioning offered by the medium option.

Pros:

• Individually wrapped coils provide targeted support and back pain relief
• Made with copper-infused memory foam for heat reduction and contour benefits
• PCM helps diffuse body heat
• Durable six-layer construction

Cons:

• May have a slight odor when new

Specs:

• Type: Hybrid mattress
• Thickness: 14 inches
• Firmness: Soft, Medium, Firm
• Size: Twin, Twin XL, Full, Queen, King, California King, Split King

Learn more about the Bear Elite Hybrid today

2. Best Hybrid Mattress for Back Pain: Helix Midnight Luxe

Why We Love Them:

The Helix Midnight Luxe is a six-layer medium-firm mattress that responds to your movement, offering pressure relief and support throughout the night and is often rated one of the best mattresses on the market. The lumbar area is specially contoured to follow the outline of your back. This memory foam hybrid mattress also offers a GlacioTex Cooling Cover option, which helps hot sleepers dissipate body heat.

If you’re concerned about the environment and chemical exposure, you’ll love the Helix Midnight Luxe. It’s CertiPUR-US certified, which means it is guaranteed not to contain any harmful chemicals. Plus, the cooling cover is hypoallergenic, making it a great choice for sensitive skin.

This mattress comes with a 15-year warranty. It’s assembled in an Arizona factory and shipped straight to your door, which helps minimize fuel consumption. Plus, you get a 100-day trial, which gives you plenty of time to decide whether this is the right mattress for you. If you don’t love it, you can return it, free of charge.

Pros:

• Designed with a six-layer construction that provides targeted pressure relief and support
• Offers premium foams that alleviate back pain and promote spinal alignment
• Backed by a 15-year warranty
• Comes with an ultra-breathable, moisture-wicking TENCELcover

Cons:

• May not be the best fit for plus-size stomach sleepers

Specs:

• Type: Hybrid mattress
• Thickness: 13.5 inches thick
• Firmness: Medium
• Sizes: Twin, Twin XL, Full, Queen, Short Queen, King, California King, RV King

Learn more about Helix Midnight Luxe today

3. Best Mattress for Side Sleepers with Back Pain: Nolah Evolution

Why We Love Them:

Side sleepers with back pain can have a particularly difficult time finding a mattress to suit their sleeping position. But the best mattress to help side sleepers with back pain is the Nolah Evolution mattress. This seven-layer hybrid mattress features zoned foam that’s perforated for a plush feel, targeted flexibility, extra support, and enhanced responsiveness. Plus, the Tri-Zone coils are grouped in three different zones for optimal spinal alignment and superior edge support.

The Nolah Evolution mattress is 15 inches thick, which is thicker than most hybrid mattresses. We also love that it comes in three different firmness options. Side sleepers often prefer the Plush or Luxury Firm options, while back and stomach sleepers benefit from the Luxury Firm or Firm versions. Reviewers who sleep on their side say this supportive mattress makes them less reliant on extra pillows for support. Several reviewers also mention needing massages less often after switching to this bed.

Do you get warm at night? If so, you’ll love the Nolah Evolution’s cooling Euro topper. It’s highly breathable and designed with a dedicated, heat-escape gusset.

Nolah uses CertiPUR-US certified foam. This mattress is GREENGUARD Gold Certified and fiberglass-free. It’s won numerous awards from publications including Good Morning America, Forbes, and Wired. Sleep Foundation even named it Best Mattress for Side Sleepers in 2024.

Pros:

• Seven-layer construction for support
• Features a Cooling Euro Topper
• Superior edge support
• Tri-Zone coils for optimal spinal alignment and back pain relief

Cons:

• May not fit some bed frames

Specs:

• Type: Hybrid mattress
• Thickness: 15 inches
• Firmness: Plus, Luxury Firm, Firm
• Size: Twin, Twin XL, Full, Queen, King, California King Split King

Learn more about the Nolah Evolution today

4. Most Comfortable Mattress for Back Pain: Leesa Sapira Hybrid

Why We Love Them:

If comfort is your priority, we recommend the Leesa Sapira Hybrid mattress. This six-layer hybrid mattress is made with premium memory foam for pressure relief, particularly around your joints.

The Leesa Sapira Hybrid mattress is great for freedom of movement because you won’t sink as far into the mattress as you would on a mattress entirely made of memory foam. At the same time, the individually wrapped springs help with spinal alignment for back pain relief. Since the springs are so carefully wrapped and placed, they resist motion transfer, so you won’t bounce your partner off the bed.

The Leesa Sapira is a medium to medium firm mattress. It has a bit more “give” than a firm mattress, which is side sleepers with back pain love it so much. It also comes with a cover made to distribute heat and moisture for all-night comfort.

This mattress for back pain is made from eco-friendly materials. The base support foam is CertiPUR-US Certified. Plus, the mattress is protected by a chemical-free, fiberglass-free barrier to limit your exposure to harsh chemicals. Plus, this bed ships to your home directly from the Dream Factory, which helps save shipping resources. Customers can even choose to have their old mattress removed when their Leesa Sapira Hybrid is delivered. This medium-firm mattress comes with a 100-night sleep trial and a 10-year warranty.

Mattress Advisor named it Top-Rated Hybrid Mattress and New York Times’ Wirecutter deemed it Best Hybrid Mattress.

Pros:

• Superior pressure relief
• Individually wrapped coils enhance support
• Made with CertiPUR-US Certified foam
• Comes with cooling cover

Cons:

• Only available in one firmness

Specs:

• Type: Hybrid mattress
• Thickness: 11 inches
• Firmness: Medium, Medium Firm
• Size: Twin, Twin XL, Full, Queen, King, California King

Learn more about the Leesa Sapira Hybrid today

5. Best Firm Mattress for Back Pain: Plank Firm Luxe

Why We Love Them:

If you’re looking for something firm to relieve pressure points, this is the best mattress you’ll find. Some people with back pain find that a firm mattress offers them the most comfort and support and is therefore the best mattress for back pain. Heavier people often prefer a firm mattress, as do some stomach sleepers. In cases such as these, we suggest trying the Plank Firm Luxe Mattress. This flat, firm mattress features a hybrid construction for a secure and supportive night’s sleep.

The Plank Firm Luxe Mattress is made with very high-density memory foam, which offers comfort to your body without compressing too much. Inside, it has individually encased coils, which not only support your body but also help isolate motion and enhance your comfort level. You can flip the mattress over. One side is firm, and the other is extra firm. Some customers with back pain like sleeping on the extra firm side when their back pain is flaring up, and then switching back to the firm side when they are feeling better.

This firm mattress is endorsed by the American Chiropractic Association (ACA). They praise this bed for its high level of lumbar support and its ability to reduce spinal stress. Reviewers with herniated discs, spinal stenosis, and other diagnosed conditions that cause back pain say this bed offers them the ultimate pressure relief and pain relief.

While this mattress is constructed using modern technology and materials, the theory behind its construction is anything but new. The Plank Firm Luxe was inspired by Tatami mats, which the Japanese have used for sleeping since ancient times.

Plank designed this mattress with hot sleepers in mind. Its foam has an open-cell construction to help dissipate heat. Plus, the coil core enhances airflow through the mattress. If desired, you can even add a GlacioTex Cooling Cover to your order.

Pros:

• Flippable
• Endorsed by the American Chiropractic Association
• Designed for motion isolation
• Breathable and cooling materials

Cons:

• May be too firm for some customers

Specs:

• Type: Hybrid mattress
• Thickness: 13.25 inches
• Firmness: Firm, Extra Firm
• Size: Twin, Twin XL, Full, Queen, King, Cal King, Split Cal King, Short Queen, Short King, Olympic Queen, RV King (70″ x 74″) or RV King (70″ x 80″)

Learn more about the Plank Firm Luxe today

How We Picked the Best Mattresses for Back Pain

Finding the best mattress for back pain was not easy — we only want to recommend products that will improve your sleep quality. Here some things we considered:

Quality of Materials

We closely examined materials in each of these mattresses for back pain, and made sure to only recommended the highest-quality ones.

We also considered the eco-friendliness of each mattress. In most cases, the mattresses we selected are made with CertiPUR-US Certified materials, which are better for health and for the planet.

Customer Reviews

When reading reviews, we paid the closest attention to those from customers with a history of back pain. We focused on reviews that detailed how the customers’ back pain changed after sleeping on the mattress. We also looked for reviews from customers with varying sleep positions to make sure we were recommending a supportive mattress for every sleep position.

Attention to Detail

These companies went above and beyond to include little features that make a big difference in comfort and back pain relief. For example, some of these beds have copper-infused memory foam, which is a great material for heat dissipation and antibacterial properties. Others have enhanced lumbar support to manage lower back pain.

Company Reputation and Policies

The best mattresses for back pain, shoulder pain, neck pain, and hip pain are made by companies that care about their customers. This is often illustrated by things like customer service, shipping policies, sleep trials, and warranties.

How To Find the Best Mattress for Your Needs

Mattress preference is individualized, so it’s important to consider your needs when selecting a mattress. The best mattress can reduce your back pain, but the wrong mattress may aggravate it.

Mattress Size

Mattress size isn’t just about fitting your current bed frame. Here are the different mattress sizes:

• Twin: 38″ x 75″
• Twin XL: 38″ x 80″
• Full: 54″ x 75″
• Queen: 60″ x 80″
• King: 76″ x 80″
• California King: 72″ x 84″

Mattress Firmness

Mattress firmness is a matter of preference. Not sure if you want a firm or soft mattress to keep your spine aligned? Try visiting a mattress store and lay on a few. Lay on a soft mattress, a medium soft mattress, a medium firm mattress, a really firm mattress, or even a luxury firm model for at least 10 minutes.

If visiting a mattress store in person is not an option, then consider the following factors and how they may influence your preferences in terms of mattress firmness:

• Back and Joint Pain
• Sleeping Position
• Body weight

These things can determines whether you want a medium-firm mattress for back pain and pressure relief, or if you need a softer bed for pressure point relief and a good night’s sleep.

Mattress Thickness

A thicker mattress is often the better choice for back pain sufferers. Thicker mattresses tend to contain more layers of materials that are designed to alleviate your pressure points and reduce lower and upper back pain.

Make sure you examine your bed frame and make sure it can accommodate a mattress of your chosen thickness. Some bed frames cannot accommodate the thickest mattresses for back pain. In this case, you’ll either need to order a new bed frame or pick a thinner mattress.

Breathability

Before you order a certain mattress, check what features it has to improve heat dissipation, especially if you sleep hot. Some mattresses are made with super-breathable memory foam to help keep you cool. Others have interior coils to distribute heat and increase airflow.

If you’re a hot sleeper, then you’ll want to find a mattress with these features. Even if you don’t sleep hot, cooling features and breathability are still important if you sleep with a partner.

Materials

Look into the quality of the materials used to make a traditional or organic mattress. You want to avoid any materials that give off too many volatile organic compounds, or VOCs, as these can be bad for your health and for the environment. A good place to start is to check that the mattress you’re considering is CertiPUR-US Certified. This ensures the mattress materials meet strict standards in terms of emissions and durability.

Sleeping Position

Look for mattresses that are recommended for people who share your sleeping position. For instance, if you sleep on your side, a mattress that gets great reviews from other side sleepers with back pain is likely a good choice. Similarly, stomach sleepers with back pain may want to focus on mattresses that are well-liked by other stomach sleepers with back pain.

You also want to pay attention to mattress firmness, as back and stomach sleepers may benefit from different ones. Plus, combination sleepers may have different needs entirely. Some organizations and media outlets give awards to mattresses that exceed expectations for customers with various sleeping positions.

Guarantees and Warranties

The best mattress companies offer good guarantees, warranties, and sleep trials. A sleep trial allows you to return your mattress within the trial period if you don’t like it.

A long, comprehensive warranty is also a good sign that a company is confident in the quality of its mattresses. A company wouldn’t offer a 10-year warranty on a mattress for back pain if they didn’t think it would last 10 years!

Delivery and Setup Options

Mattresses are big, especially if you choose a king or queen-size mattress. So setup services can come in handy. Companies may send a small team to carry the mattress inside and set it up for you. Sometimes, they’ll even remove and dispose of your previous mattress at the same time.

Types of Mattresses

While there are many different types of mattresses, most of them tend to fall into one of the four following categories:

• Innerspring mattresses: An innerspring mattress has a core made from metal springs. They tend to be more affordable than hybrid or memory foam mattresses.
• Memory foam mattresses: You may be wondering: are memory foam mattresses good for back pain? A gel memory foam mattress conforms to your body to offer support. It’s become a more common mattress material over time.
• Hybrid mattresses: Hybrid mattresses combines innersprings with memory foam. With a hybrid mattress, you should have fewer issues with heat retention.
• Latex mattresses: Latex mattresses are the cheapest option available, and for good reason. While they are inexpensive and easy to clean, latex mattresses don’t have much to offer in terms of back pain relief.

FAQ

How long does a mattress last?

Mattresses last about 7 to 10 years, on average. There are a few factors that influence how long a specific mattress will last, like:

• Mattress type
• Material quality
• Sleeper’s weight
• Sleeping practices

How often should you replace your mattress?

At a minimum, you should seek to replace your mattress every ten years. However, in some studies concerning back pain and mattress replacement, researchers consider mattresses that are five years old or more “older beds.” In these studies, participants with back pain often notice an improvement in their back pain when replacing beds that are between 5 and 10 years old. So, you may want to consider replacing your mattress more often if you are someone whose back pain is heavily impacted by your sleeping surface.

How do I get rid of my old mattress?

There are a few ways to get rid of your old mattress. The easiest approach is to order from a mattress company that offers free white glove delivery and will pick up and remove your entire mattress when they deliver your new mattress for back pain. Most companies who offer this haul-away service will recycle the mattress, if possible.

If your mattress is less than 10 years and, is in good condition, and is simply not a good fit for your back pain, then someone else may be able to use it comfortably. In this case, look for charities in your area that accept used mattresses. Most will pick your mattress up if they decide it’s good for their needs.

Another option is to call your town or municipality and ask about large item disposal protocols. You may be able to put your mattress at the curb on certain days, and the municipality will pick it up and dispose of it. If you decide to go this route, don’t dispose of your old mattress until your new mattress for back pain arrives. You don’t want to be left without a bed if your new mattress for back pain comes a day late.

Conclusion

Whether you want a firmer mattress or a softer mattress, you deserve one that makes your back pain better, not worse. In most cases, a hybrid mattress is a better choice than an all-foam mattress. These top-quality mattresses give you the best of both worlds: the contouring comfort of memory foam, plus the support and pressure relief of coil springs. If you’re looking for a pressure-relieving mattress to ease your back pain and boost sleep quality, you can’t go wrong with one of our picks. We’re confident the best mattress for back pain is on this list.

M&F and editorial staff were not involved in the creation of this content.

Beyond solid warmups, yoga is a powerful tool for injury prevention in athletes and bodybuilders alike. Not only can it improve flexibility, strength, balance, and mobility (all crucial for warding off injuries), it has been shown to increase athletic performance overall.

And when practiced regularly, yoga can reduce inflammation and even speed up post-injury recovery by improving blood flow.

“Yoga is especially helpful for athletes prone to injury and strain as it gives them a way to stay fit and ease back into their active lifestyles without overextending their bodies,” shares Sonya Stoeckert, certified personal trainer and yoga instructor with 12 plus years of physical therapy and personal training experience. (Who was recently nominated as North Port Florida’s number-one personal trainer.)

“Yoga and breathwork have been found to relieve anxiety, decrease stress, improve heart health, and reduce chronic pain,” she adds, leading us down the path of injury prevention (and relaxation) through these five yoga poses.

What you’ll need to get started: A yoga mat or blanket and clothing that moves with your body and your breath.

The Five Best Yoga Poses To Help Prevent Injuries

Pigeon Pose (Kapotasana)

What it Works: The pigeon pose works the muscles of the groin, back, thigh, and piriformis. It also works the psoas muscle, which is a deep hip flexor.

How To:

1. Prone pigeon, bring one shin forward across the top of your mat and extend the other leg back behind you.
2. Your hips should be square and you should be able to see your front knee on the outside of your side body.
3. Start on the palms and to deepen the stretch come down to the forearms and then relax all the way down with your head resting on the mat.

Locust Pose (Salabhasana)

What It Strengthens: The Locust Pose strengthens the lower back, glutes, hamstrings, and calves.

How To:

1. Bring your feet hip-width apart and press back firmly through the balls of your feet.
2. Engage your abs to protect your lower back and draw your shoulder blades down your back.
3. Keep your neck long.

Bridge pose (Setu Bandha Sarvangasana)

What It Strengthens: The bridge pose strengthens the glutes and hamstrings and opens up the hip flexors.

How To:

1. Place your feet hip-width apart, with your toes pointing straight ahead.
2. Align your ankles under your knees and keep your thighs parallel.
3. Be careful not to lift your hips too high and compress your lower back.

Chair pose (Setu Bandha Sarvangasana)

What It Strengthens: The chair pose strengthens the calves, knees, quads, and glutes.

How To:

1. Bring your feet hip-width apart with your toes pointing straight ahead.
2. Inhale, sweep your arms straight up by your ears.
3. Exhale, drop your hips and draw your rib cage in to avoid compressing your lower back.

Low Plank Pose (Chaturanga Dandasana)

What It Strengthens: Low Plank Pose activates core strength and back muscles, quadriceps, and spinal muscles and engages the triceps and biceps, wrists, and pectoral muscles. This beneficial pose also engages the shoulder and upper back, including the serratus anterior and posterior and the trapezius and rhomboids.

How To:

1. Start in a plank position.
2. Make sure your hands are shoulder-distance apart and your hands are stacked over your wrists.
3. Stack the balls of your feet underneath your heels with your feet hip-distance apart.
4. Shift forward to the tips of your toes, bringing your shoulders past your wrists.
5. Bend your elbows and squeeze them into your body, drawing your shoulder blades down your back.
6. Bring your shoulders in line with your elbows.
7. Gaze down and keep your neck long.

One Final Tip: When Performing These Best Yoga Poses, Don’t Forget to Breathe

If you catch yourself holding your breath during training, you may find yourself holding it (or not taking deep enough breaths) during these moves. “Focusing consciously on Breath Work during yoga helps by keeping the body and mind in a relaxed and aware state, as well as access the practice’s deeper levels of connection to Mind Body & Soul” explains Stoeckert.

As you move through these poses, focus on inhaling and exhaling deeply and slowly with each movement. Adding these moves into your fitness routine is the perfect addition to building a stronger, injury-fighting physique.

“It seemed like me and Chris (Bumstead) were on the same trajectory at that point.”

Many people felt he was still climbing his mountain of success when he started facing numerous setbacks. It all started when he was filming a YouTube video with Bumstead and tore his bicep while attempting a tandem barbell curl with 405 pounds. Von Moger knew that he would need several months to recover, but he was prepared for the challenge.

“That was my first setback,” he said. “That was almost like a warmup for what was to come.”

Unfortunately, his road would only get longer with more potholes. While he was recovering from his biceps tear, he had an accident while scaling down a cliff and tore his quad. The bicep was also reinjured. At this stage, Von Moger had determined that the Olympia stage was no longer a reality.

“That was going to be off the table for me. That was a really hard pill for me to swallow.”

Lowering Expectations

Even after the second incident, Calum Von Moger worked for several months to recover and return to the gym because of his love for the sport and training. He was fully committed to competing in the NPC and earning his IFBB Pro card in 2020. Of course, that was the start of the pandemic when gyms and the world at large shut down. There were times when Von Moger may have felt doubt and was still dealing with criticism, but he was determined to do what it took to get his pro card.

“I may not have written IFBB Pro in my description, but I really wanted to reach that goal.”

That goal was achieved at the 2020 NPC Universe. With his pro card secured and life appearing to be returning to normal around him, one would think that he would go into 2022 with all the confidence in the world. What one may see outside of him and what he felt inside of him were two completely different things. Like many people who’ve struggled with mental health, Von Moger made a choice he admitted he shouldn’t have.

“I had my struggles with drugs and alcohol,” he shared. “Looking back, I had become a person that I despised.”

As many people that follow him know, other troubles followed. He was involved in a traffic incident that could’ve led him to going to jail. This period of his life culminated in an attempt to end his own life when he jumped out of a window.

“It was going to end in either death or jail. Thank God I was able to avoid both.”

How Bodybuilding and Bucked Up Saved Calum Von Moger

Calum Von Moger would eventually go to rehab for the drug and alcohol issues.  Even though social media could be given a large amount of credit for his fame, he completely tuned it out for almost eight months to focus on what he needed to do for himself and his well-being. When the time was right for him, he recommitted to bodybuilding and was ready to get back to work in the industry as well.

Two immediate aspects he gives substantial credit to for his recovery are the environment and the people he surrounded himself with. Both of those can be credited to Bucked Up. He said he couldn’t speak highly enough about them because of the chance they gave him in spite of all the struggles he faced.

Founder and CEO Ryan Gardner felt that Von Moger deserved an opportunity and support, both of which he and his brother Jeff were able to provide.

“I had known him for quite some time, but my family comes from a religious background. We believe that people can change, and they should be given as many opportunities as possible. People thought we were crazy for bringing him on, but we were ready to give him as many chances as it took. This is more than business. He is like family.”

By the beginning of 2023, he was ready to face the world and start moving forward, but he would deal with another setback through no fault of his own. While he was at the 2023 Arnold Classic, he got word that his brother went missing. His body would be found days later. Even after all the adversity he already faced, this was by far the worst for him.

“My nightmares had come to reality. He took his own life.”

Calum Von Moger’s Brother Found Dead From Suicide

Calum Von Moger admitted he had never been heartbroken like that. Even after everything else he’d been through, nothing could prepare him for that kind of news. That was he considered the “all-time lowest point.” He joined his family in Australia but was in another dark place mentally and had even considered “checking out” himself on more than one occasion. Obviously, he made the right decision. He returned to the United States once he received his work visa. One positive that came out of that experience was that he wasn’t alone while he grieved. Gardner and everyone at Bucked Up supported Von Moger throughout this phase as well.  This was more than a business venture for thme. They wanted to ultimately see him happy more than anything else.

“That was big for me. It showed that they really cared for me. My family was very grateful for them. If it weren’t for them, there’s a chance we wouldn’t be having this conversation.”

He’s been receiving positive vibes and kind messages from throughout the fitness industry as well. Knowing there are loyal friends in your corner checking in on him from afar, even during the bad times, has been beneficial for him on those days that he may not feel so positive.

“It’s definitely been reassuring.”

Calum Von Moger Finds Strength In His Tribe

Von Moger found that positive and supportive people was very important for those that are facing similar struggles that he had. He called it finding his tribe. The right environment can also make a profound impact, which was why he relocated to Utah at one point to stay with Gardner and his family.

“I didn’t even tell my fiancée I was going. I just called Ryan and said that I was coming. He told me to stop in St. George and stay with his brother Jeff along the way. They are all lovely people.”

Thanks to the right environment and people and not giving in to negative thinking, Von Moger has managed to stay sober. Even though he still struggled with dark days at times, he has handled those issues much better than in the past.

“Confidence is going through the roof. It has been a beautiful thing.”

Fast forward to 2024 and Calum Von Moger is in a more positive place. He was at the Arnold Classic in March and greeted many fans and supporters, which was another boost he needed. His immediate goal at this stage is to make a more positive difference. We may or may not see back him onstage in the future, but his immediate focus is on sharing his journey and offering how he was able to get through it.

“There are many men and women out there struggling daily, My goal is to be someone who can speak out for the people going through different trials and tribulations or addiction. I want to speak out for them and instill that developing good habits and surrounding yourself by good people can help. Focusing on fitness and the gym is also important. You can rebuild yourself.”

Follow Calum on Instagram @calumvonmoger

Scientists have long thought that reducing our overall calorific intake, at least from time to time, is a great way to delay the progression of age-related diseases and promote heart health. And, while numerous studies have backed up this theory using animals as subjects, recent studies with humans appears to confirm that these same benefits can be enjoyed by us, too. Researchers used data taken from individuals participating in a project known as CALERIE (Comprehensive Assessment of Long-Term Effects of Reducing Intake of Energy). For two years, participants were asked to reduce their total calories by 25%, but in reality, the average number of calories dropped came out lower.

How Many Calories Should We Eat to Get Healthier?

As it turned out, the study participants were only able to reach a reduction of 12% as a group. While this wasn’t enough to activate all of the potential benefits that are thought to come from calorie restriction, the results were still promising. “A 12% reduction in calorie intake is very modest,” said Luigi Ferrucci, M.D., Ph.D., who is the corresponding author of the report, and NIA Scientific Director. “This kind of small reduction in calorie intake is doable and may make a big difference in your health.”

Scientists monitored the subjects at regular intervals and analyzed the resulting molecules that code for proteins by taking muscle samples. They were able to determine that this subtle level of calorie restriction upregulated the genes responsible for energy formation and metabolism, while downregulating genes that are responsible for inflammation. “Since inflammation and aging are strongly coupled, calorie restriction represents a powerful approach to preventing the pro-inflammatory state that is developed by many older people,” said Ferrucci. It is thought that a restriction of 25% would see even greater improvements in these areas, and rodent studies have gleaned great results from a 40% reduction, but 12% was enough to get things going in the right direction.

With the number of calories being consumed on rise, thanks to fast and ultra processed foods, it is thought that the average American now munches through upwards of 3,600 per day. The USDA, however, recommends an upper limit of 2,400 calories for women (19-30) and 3,000 calories for men (19-30), going down further as we age. It appears then, that many of us could easily drop 12% without too much trouble, and feel all the better for it.

Important to note is that while the participants did reduce their overall calorie intake, they still ate enough minerals and nutrients to meet their various macro and vitamin requirements. Significantly dropping calories can reduce muscle mass size, but reassuringly, strength is maintained according to some studies But always remember; before making any significant changes to your diet, consider seeking medical advice.

Additional information on this study can be found here!

While Michael Hearn grew up in a loving relationship with his dad, who was morbidly obese, the father and son relationship didn’t extend much in the way of sports or being active. Hearn played a little racquetball and softball at school, but outside of a physical education lesson, he never ran. As he grew up, Hearn struggled with his weight issues, trying a range of diets but finding himself unable to find a sustainable plan that worked for him.

Now married and consumed by adult life, weight loss would become an up and down priority, just like the weighing scales, and he would soon hit 300 pounds. “Like many people, I focused all my energy on my family and my career,” explains Hearn. “During my work as a management consultant, I travelled almost weekly – which meant 100% of my meals were takeout or from a restaurant and it’s easy to snack in meetings and at airports on high calorie items. When I transitioned to an office role, my travel went down dramatically, but I was still eating most of my meals out.”

He adds: “When I was home, my entire focus was my family. My kids were physically active and participated in a range of sports, so most weekends I was busy going to games and practices. I always assumed that I would address my weight issue ‘eventually’ but, by mid-2017, I was over 400 pounds and unable to exercise at all, and my body required a lot of calories just to do the basics, which wasn’t much. By late 2018, I weighed around 450 pounds and I knew I was putting my future at significant risk.”

Michael Hearn began his fitness and weight-loss journey after realizing that time was running out

A lifestyle laden with fast food, ultra-processed snacks, and few fruits or vegetables was becoming a life-threatening situation. Hearn now recognises that one of the biggest issues with food was the unhealthy relationship that he’d built around junk food. He’d convinced himself that bad foods and increasingly large portions were simply a reward for a long workday.

“I was in complete denial over the amount and types of food I was eating,” he says. Far from being a reward, those bad habits were causing some serios health issues. Hearn was heading towards diabetes, had low energy, but couldn’t sleep. A coronary scare should have been a wakeup call, but even that couldn’t break old patterns, and yet; “A short walk from the car to the office or store took my breath away,” says Hearn. “I couldn’t fit in an airline seat. I could barely fit behind the steering wheel of a car. All of my clothes came from the big and tall store, and nothing ever looked flattering on me.

His family began to share their own frustrations with Hearn, especially when it came to family photo time, which he more often than not refused to participate in. “I became more and more reclusive by avoiding anything that would require major exertion, and when I did, it was physically exhausting – activities were simply to be survived, not enjoyed.”

He adds: “By my 55^th birthday, in late 2018, I was at 450+ pounds with a 62-inch waist and I wore 6XL shirts,” shares Hearn. “I knew that time was running out for me to do something. What I hated the most was embarrassing my wife and kids in front of others by being the ‘fat dad’ – of course, no one ever said anything to my face, but I knew how others felt about me. There were many times when I would just stay home rather than put my family in that position. I also knew that I looked a lot bigger than I mentally accepted. The fact was; I was a huge guy. At a point, I promised my son that somehow, some way, I wouldn’t be the ‘fat dad’ at his college graduation having already missed that mark with our older daughter.”

Seeking medical advice, Hearn underwent bariatric surgery in 2019, an operation designed to reduce the size of the stomach so that people feel full faster, or simply cannot eat what they had previously become accustomed to.

“It was a hard decision,” explains Hearn. “Because, I considered surgery an admission of failure and defeat, when I should have just ‘done the right things’ to maintain my weight and my health. I realize now that I was wrong to feel that way. My eating habits changed immediately after the surgery. I was on a liquid diet for several weeks and a highly limited one after that. I lost all interest in food and had to constantly be reminded to eat. My stomach could only hold about an egg-sized portion of food, so I had to be very strategic about what I ate in order to get a minimal level of nutrition.”

Within 60 days of the surgery, Hearn weight-loss journey began by dropping 40 pounds. Then came the quick wins: Now 65+ pounds down, he was finally able to participate in family activities, even enjoying a long walk around the San Diego Zoo. As the weight began to fall, he became more and more fulfilled. Hearn’s clothing size dropped dramatically and by the time his weight plateaued at around 75 pounds down, he figured that he’d continue this journey and make the most of his increasing energy levels by becoming more active.

“I watched a documentary on ultramarathons, having never been a runner myself, and it absolutely inspired me to think about running as my outlet,” he says. “The idea of pushing oneself to find your limits, and what you might be capable of, was a complete mental shift from the ‘just survive every day’ mindset I’d had for many years.”

Michael Hearn took his increasing energy level and ran with it

After lacing up his sneakers and attempting short runs, Hearn entered his first 5k in January 2020. He says that the Atlanta Track Club did a great job of encouraging him to get started, and he’s even now an ambassador there. “I was worried I wouldn’t finish, or finish last, or just generally embarrass myself by walking the entire course,” he admits. “But I did finish, and I couldn’t wait to enter my next race.”

With several more 5k runs completed and additional practice that saw him pushing towards further distances, Hearn entered his first half marathon (13.1 miles / 21.1 kilometers) in May 2021. His diet now consists of lean meats like chicken and fish, and he’s upped his salad game too. “One tip that I received from my endocrinologist several years ago was to largely avoid the center of the grocery store and focus on the sides where the ‘real food’ is,” shares Hearn. “Our world is driven by consumption and it’s almost impossible to escape the advertising and promotion of ‘crap.’”

Hearn, who has now participated in more than 130 races, is well on his way to racing in 100 half marathons, but his goal is never to win, only to finish. “I’ve met so many interesting people at the back,” the weight-loss wonder says. Hearn explains that he hopes to complete 100 half marathons by the end of 2025, and has a separate task too: He hopes to tick off 50 runs in different states. I’m at 31 states now, including the recent Rock ‘n’ Roll Washington D.C.,” he explains.

Hearn, who has now lost more than 200 pounds, hopes to make Hawaii the 50^th state, so that he can combine this weight-loss achievement with his 65^th birthday and a well-earned vacation with his wife. He also doesn’t rule out an ultramarathon either. It took time to get to where he’s at now, but Michael Hearn accepts that the negative relationship he had around food pales in comparison to the physical and mental boost he’s received by eating more healthily and actively pursuing exercise, and he shows no signs of slowing down. “If my knees and ankles hold up, I intend to keep running and entering races as long as I can make it to that start line.”

Follow ths inspirational figure’s journey on Instagram!

Or your worst enemies, depending on your perspective. With a bit of thinking outside of the box and yours truly, you will look at your household items in a different light.

In a world where gym memberships fluctuate as our daily schedules, innovation in your workouts isn’t just cool; it’s essential. So, let’s dive into the art of turning the mundane into muscle-building and fat-burning tools.

Are you ready to turn your house into a workout mecca? Here are three ways you can get a sweat on in the comfort of your own home.

Transform Your Living Room Into A Gym

Imagine you’re short on time and wishing you had some dumbbells at home, but then you glance at a stack of books. Maybe I could use that as a weight? Books, water bottles, and even that hefty dog food bag can double as weights for squats, lunges, and overhead presses.

In case you didn’t know, your body doesn’t know the difference between a book or a dumbbell. Resistance is resistance.

3 Couch Exercises To Defeat The Couch Potato in You

Now, let’s talk about that couch. It’s not just for Netflix binges anymore because your couch can also double as a torture device. Use it for leg lifts to chisel your abs, split squats, and dips to strengthen your triceps. When you’re feeling energetic, incline, and decline, push-ups will make your living room feel more like a gym.

Couch Leg Lifts:

Sit on the edge of your couch and place your hands beside you for support. Extend your legs in front of you, keeping them together. Slowly lift your legs upward as high as possible, engaging your core throughout. Then, lower them back down without letting your feet touch the floor.

Coaches Tip: Perform with tempo, focusing on using your lower ab muscles to lift your legs.

Couch Decline Push-Ups:

Place your toes on the couch and your hands on the floor, slightly wider than shoulder-width apart, and assume the plank position. Bend your elbows and lower your torso towards the floor. Then, push back up to the starting position.

Coaches Tip: To support your lower back, keep your core and glutes engaged.

Couch Elevated Split Squats:

Stand away from the couch and place one foot behind it. The other foot should be positioned forward, flat on the ground, and then find your balance. Lower yourself by dropping your back knee and letting your torso lean forward. When your front thigh is parallel to the ground, squat back to the starting position.

Coaches Tip: Grip the floor with your working foot to help keep your balance.

5 Kitchen Exercises To Get Your Fitness Cooking

I’d be the first to admit that the kitchen and its utensils are a bit of a stretch for workouts. But turning your kitchen into a mini-gym is easier than you think. With creativity, everyday kitchen items are tools for a full-body workout. Here, I’ll explain how you can whip up a fitness feast right in the heart of your home.

Milk Jug Weights

Dumbbells and kettlebells are fantastic tools when you can access them, but when you cannot, filled milk jugs with water or sand are a solid alternative. Here are a couple of exercises you can perform with milk jugs.

Fill Up: Grab a couple of water jugs and fill them with water. If you have some play sand, it’s even better.

Lift Off: Use these weighted milk jugs for swings, deadlifts, front squats, and unilateral rows. The handle makes them easy to grip, and the water adds a dynamic challenge for your core and stabilizing muscles as they shift during movement.

Coaches Tip: Control your movements to prevent water from sloshing around too much.

Towel Sliders for Core & Leg Strength

Your kitchen floor just became another workout tool, thanks to a pair of towels:

Setup: Place each foot on a hand towel (or paper plates if you’re on carpet) on a smooth kitchen floor.

Hamstring Curls:

With each heel on a towel, perform a hip extension and slowly perform an eccentric curl. When knees are extended and glutes are just above the ground, slide back to the starting position, reset, and repeat.

Coaches Tip: The slower the eccentric, the better.

Mountain Climbers:

Slide one foot back at a time, quickly switching feet to increase your heart rate and engage your core.

Coaches Tip: Perform slowly to start before adding speed.

Sliding Reverse Lunge:

Place one foot on the towel, slide it back into a lunge, and then pull it back to the starting position. This trains your quads, glutes, and hammies and challenges your balance and core stability.

Coaches Tip: Due to the instability of the sliding surface, engage your core and glutes throughout to maintain balance.

4 Stair Exercises To Elevate Your Heart Rate

Your staircase is not just a connector but a built-in equipment tool for cardio pleasure. It’s a fantastic way to mix cardio and strength training without leaving your house. Staircases prove that workouts don’t require a lot of space or equipment—just a bit of creativity and your willingness to sweat.

Let’s step up your workout game with some stair-based exercises.

Stair Sprints:

Sprint up the stairs as fast as possible and walk down for recovery. This high-intensity move boosts your heart rate, improving cardiovascular health while burning calories.

Coaches Tip: Land on your toes each step and focus on driving your knee up to your chest.

Step-Ups:

Place one foot on a step and push through your foot to lift your body, bringing your feet together. Step back down and repeat. Alternate legs or complete a set with one leg before switching to the other leg.

Coaches Tip: Add a knee lift at the top of the step-up for an extra challenge that strengthens your balance and hip flexors.

Incline Plyo Push-Ups:

Place your hands on a step slightly wider than shoulder-width apart. With your body in a straight line from head to heels, lower your chest to the step and explode up[ with your hands leaving the staircase. Land soft and repeat.

Coaches Tip: If you’re uncomfortable with your hands leaving the stairs, perform the push-up quickly.

Triceps Dips:

Sit on a step with your hands next to your hips. Move your hips forward off the step, bending your elbows to lower your body, and then push back to the starting position.

Coaches Tip: You can have your knees bent or your leg straight for the triceps dips. It is just a matter of personal preference.

At-Home HIIT Workout

Let’s bring this together with a full-body workout performed in your home when time and access to a gym are limited. Each of the above sections will be a separate triset, which can either be performed for rounds or as many rounds as possible within a chosen time frame.

Staircase  Triset

1A. Stair sprints 6 to 8 reps

1B. Incline Plyo Push Ups 6 to 8 reps.

1C. Triceps Dips AMRAP

Kitchen Triset

2A. Milk Jug Rows 15 + reps on both sides. Use tempo to make it more difficult.

2B. Hamstring Curls 8 to 12 reps

2C. Mountain Climbers 10 to 20 seconds as fast as possible

Couch Triset

3A. Elevated Split Squat 8 to 15 reps per side.

3B. Decline Push-Ups 10 to 20 reps

3C. Leg Lifts 8 to 12 reps

When is WrestleMania XL?

The Super Bowl of pro wrestling has been a two-night event since the 36th show was held without a crowd during the covid pandemic. The decision to keep the dual evening model proved successful when they returned to stadiums, selling record numbers of tickets across WrestleMania weekends, and this year’s the “Show of Shows” will follow the same format, taking place on Saturday April 6 and Sunday April 7, 2024.

Where is WrestleMania XL?

This year Philadelphia made the successful bid to host WWE’s biggest annual event, and will enjoy the boost to the local economy that WrestleMania brings with it. The extravaganza will take place at the massive Lincoln Financial field, home of the Philadelphia Eagles. As expected, tickets have sold fast, so act quickly if you want to get hold of any last remaining seats. More than 60,000 people are already set to attend each night. To get in on the action click here!

Fans who travel from all over the world to be there in person can also visit the ‘WWE World’ fan expo and superstore held at the Pennsylvania Conventions Center, and view the numerous other pro wrestling events that are happening in the area over the next several days as wrestling well and truly takes over the city.

What is the card for WrestleMania XL?

WrestleMania XL will see “The American Nightmare” Cody Rhodes attempt to ‘finish the story’ and become the Undisputed WWE Universal champion as he faces long-standing tile holder, Roman Reigns in a rematch from last year. Before this, the two will collide in a tag-team match on night one, also featuring Seth Rollins and a returning Dwayne “The Rock” Johnson. The result of that tag team match will have implications on the rules for the night two main event. This is undoubtedly one of the most stacked WrestleMania cards of all time. Here’s what we know so far:

Night Two:

• Roman Reigns (Undisputed WWE Universal Champion) vs. Cody Rhodes
• Seth “Freakin’” Rollins (WWE World Heavyweight Champion) vs. Drew McIntyre

Night One:

• Roman Reigns and The Rock vs. Cody Rhodes and Seth Rollins

If Reign’s team wins, the night two Universal title match will be fought under as yet unannounced ‘Blood Line’ rules that will surely give the advantage to ‘The Tribal Chief’. But, if Rhode’s team wins, all members of the Bloodline will be barred from ringside.

The following matches have been officially announced and will take place on either night one or two:

• Iyo Sky (WWE Women’s Champion) vs. Bayley
• Rhea Ripley (Women’s World Champion) vs. Becky Lynch
• Gunther (Intercontinental Champion) vs. Sami Zayn
• Logan Paul (WWE United States Champion) vs Randy Orton vs Kevin Owens in  a triple threat match.
• Six-pack tag team ladder match: Finn Bálor and Damian Priest (WWE Undisputed Tag Team Champions) vs. #DIY (Johnny Gargano and Tommaso Ciampa) vs. The Awesome Truth (The Miz and R-Truth) vs. The New Day (Kofi Kingston and Xavier Woods) vs. A-Town Down Under (Austin Theory and Grayson Waller) vs. New Catch Republic (Pete Dunne and Tyler Bate)
• LA Knight vs. AJ Styles
• Jey Uso vs. Jimmy Uso
• Six-woman tag team match: Bianca Belair, Jade Cargill, and Naomi vs. Damage CTRL (Dakota Kai, Asuka, and Kairi Sane)
• Rey Mysterio and Dragon Lee vs. Santos Escobar and “Dirty” Dominik Mysterio

How Can I watch WrestleMania XL at Home?

In the United States both nights of WrestleMania will air live on Peacock while internationally, fans can watch live via WWE Network.

What is the Start Time for WrestleMania XL?

The official start time for WM40 is 7pm ET / 4pm PT / 12 AM GMT. Expect a kick-off show with previews and perhaps even bonus matches prior to the official start time.

For further information visit wwe.com

For many, the support and guidance of medically supervised weight loss programs have proved to be truly beneficial in their health journey. Thanks to the advent of digitalization and technology, many trusted platforms offer these programs online, so you don’t have to leave your home to visit a health expert.

Medically supervised weight loss programs have been designed to transform lives through tailored approaches to weight loss. This can be an effective way to achieve a healthy weight if you have tried every diet trend and exercise regimen, yet the results seem fleeting. It’s a frustrating cycle when the scale refuses to budge even after weeks or months of effort. This is where medically supervised weight loss programs could make a difference.

Overseen by a team of healthcare professionals, including physicians, certified health coaches, and psychologists, these programs offer a holistic approach to weight management that goes beyond counting calories. What sets medically supervised weight loss programs apart is the countless options they offer to suit every body type and lifestyle.

For beginners, these programs are rooted in evidence-based medical practices, ensuring that every step of your weight loss journey is backed by science. Whether you’re looking to shed a few pounds or embark on a major transformation, these programs are tailored to suit your unique needs and health goals.

Among the myriad of medically supervised programs available online, only a few, including Able Health, stand out for offering practical results. The platform’s innovative application, the Able app has been specifically designed to make the weight loss journey a transformational experience. Able Health’s programs are customized to address the underlying factors contributing to weight gain, whether it be dietary habits, physical activity levels, or psychological barriers. Through personalized plans and ongoing support, platforms like the Able app empower individuals to make sustainable lifestyle changes that extend beyond the duration of the program.

Apart from shedding pounds, medically supervised programs can help reclaim health and vitality. From reducing the risk of chronic diseases like diabetes and heart disease to improving sleep quality and boosting energy levels, the impact on overall well-being is what allows results to be ongoing.

These programs encompass a variety of approaches, from meal plans that focus on eating whole foods to behavior modification strategies, FDA-approved medication, and even supplements. Users often connect with a dedicated healthcare team who will help them explore the options and choose the path that aligns best with their goals and lifestyle.

Medically supervised weight loss programs are convenient platforms for accessing tools and resources to track progress, monitor nutrition, and stay connected with people who are on a similar journey. It’s like having a personal coach in just a click, guiding you every step of the way towards a healthier lifestyle.

If you are tired of the endless cycle of fad diets and quick fixes, embrace a different approach with a medically supervised weight loss program. The expertise and support they offer could take you on a transformative journey toward better health and well-being.

M&F and editorial staff were not involved in the creation of this content.

]]> https://www.muscleandfitness.com/features/from-our-partners/can-medically-supervised-weight-loss-programs-transform-your-health/feed/ 0 https://www.muscleandfitness.com/athletes-celebrities/news/new-book-reveals-the-surprising-life-of-randy-macho-man-savage/ https://www.muscleandfitness.com/athletes-celebrities/news/new-book-reveals-the-surprising-life-of-randy-macho-man-savage/#respond Fri, 29 Mar 2024 15:43:47 +0000 https://www.muscleandfitness.com/?p=1162718 Jon Finkel has been a pro wrestling fan since his childhood in the mid-eighties, during a golden time when Hulkamania was running wild, “Big” John Studd was cleaning house, and “Macho Man” Randy Savage was earning a reputation as one of the most skilful and charismatic grapplers on the scene.

As a published author, Finkel has written about “sports entertainment” before, but his first fully fledged wrestler biography was a passion project that deserved a worthy subject. In his book, Macho Man: The Untamed, Unbelievable Life of Randy Savage, the author explains why he was drawn to the mastery of the Macho Man, and shares some of the facts that he uncovered in order to whet our appetites for the book before its official release date of April 2, 2024.

“I try to write books on people who are one-offs,” Jon Finkel tells M&F. “I’m fascinated with people who accomplish rare feats that nobody else has done, or who have unique stories that standout amongst even the greats in their field. Macho Man fits that bill. The transformation that Randy Poffo the baseball player made to get to Randy Savage the wrestler, and then Macho Man the icon drew me to the story.”

‘Macho Man’ Randy Savage was an All-Round Athlete and Entertainer

Indeed, Randy Savage is one of those rare pro wrestlers that becomes larger than the industry itself. Before “The Rock” and John Cena were dominating Tinsel Town, this man had already been there and done that. Perhaps one of his most high-profile outings on the big screen was as “Bonesaw McGraw” in Spider-Man (2002). Savage was also part of the WWF (now WWE) Superstars band in the early ’90s, enjoying international music chart success with “Slam Jam” and “WrestleMania,” and he went from Slam Jam to Slim Jim when he landed the mother of all endorsement deals. He was also known for his consistently great physique inside of the squared circle.

“The most incredible thing about Randy Savage’s physique is that he originally spent a decade transforming himself into the perfect baseball player,” says Finkel. “When he was in the Minor Leagues for the Reds in his early 20s, he was 6’1″ and weighed a lean 185 pounds. He had a ripped core and sinewy arms and forearms – perfect for pulling baseballs and throwing people out from home to first (he was a catcher).

He adds that “when [Savage] he took up wrestling, he embarked on an insane weight gain program from old school mid-70s bodybuilding masters like Arnold. It was all about steak, eggs and protein shakes. Train heavy, repeat. That was his life. Few people know that in the late 70s, Macho Man even competed in a few bodybuilding shows. He took 5^th in a Mr. Kentucky competition and placed top 10 in several others. He even did a posedown with Lou Ferrigno. Imagine that: Macho Man and “The Incredible Hulk on the same stage!”

The author says that the wrestler was schooled in nutrition thanks to his dad. “Macho Man’s father, Angelo Poffo, was also a wrestler and so he got his sons, Randy and Lanny (who also wrestled as ‘The Genius), into nutrition very early,” shares Finkel. “They were one of the first families in their neighborhood to have a juicer and they made fruit smoothies all the time. Randy lived on the road for most of his wrestling career, so he’d pound protein shakes and order double chicken sandwiches at fast food restaurants and toss the bread if he wanted to lower his carb intake. Fast, easy protein was the name of the game.”

For Randy Savage, There was Method Behind the Macho

“Randy was the most intense wrestler and pre-match planner in the entire WWF” says Finkel. “Rather than call the moves in the ring like most wrestlers, he wanted to come up with an entire gameplan before each match, with whoever he faced. This was a rarity at the time. Most guys would talk for 2-3 minutes before a match. Randy wanted to run through as much as he could, almost like a pre-match strategy session.”

It’s difficult to argue with Macho’s methods, since his classic confrontation with Ricky Steamboat at WrestleMania III (1987) remains as one of the greatest bouts of all-time. But, while he was lauded by both his fans and peers for his work between the ropes, observers also wanted to know what was going on in Savage’s personal life between the sheets. It is true that Savage married (and later divorced) his valet “Miss Elizabeth.”

It was also true that his relationship with Hulk Hogan was as fractious on screen as it was off. “Early in the WWF, they were rivals and then best pals whose wives hung out together, who lifted together and had BBQs together all the time. Then they didn’t speak. Then they were tight for a while before drifting away again. It was the ultimate on-again, off-again friendship in terms of being best pals and then not speaking.”

As a former two-time WWE World Heavyweight Champion, Savage left WWF for WCW in 1994 when it became clear that the companies’ then owner, Vince McMahon felt that he didn’t fit in with the youth movement of his “New Generation” era stars. Macho proved his doubters wrong however, and won the WCW World Heavyweight title on 3 occasions. He last wrestled on television for NWA: Total Nonstop Action (now known as TNA) in 2004 .

Randy Savage Found ‘Serenity’ Before He Was Taken Way Too Soon

Sadly, Savage’s life came to a tragic end in 2011 when he had a heart attack and crashed his Jeep into a tree in Seminole, Florida. He was only 58. “In the early years of his retirement, I’d say Randy was searching for an outlet,” says Finkel. “He was doing some voiceover work for movies and cartoons and he famously played ‘Bonesaw McGraw’ in Spider-Man, and then he tried his infamous rap album , but nothing seemed to stick, even though he gave each project 100%—which was the only way he knew how to operate. Eventually, it seems he was able to come to peace with how his career ended and his legacy. In fact, I titled the last chapter in the book ‘Serenity’ because he was on the road to finally relaxing. He got remarried, he reconciled with Hogan. He was doing some work with the WWE. On Savage’s last night, before he passed, he was having a few beers with his brother Lanny and was in a great mood.”

Finkel’s book details Savage’s incredible rise and inevitable lows and will make for essential reading for pop culture fans. “Regardless of who his opponent was, Randy would study what their strengths were and then play to them. He was that meticulous because, as he’d say; ‘Nobody does it better than the Macho Man Randy Savage! Ooh Yeah!’”

You can pre-order here and join Jon Finkel’s Books & Biceps newsletter  for updates, giveaways, behind-the-book videos, and more.

With limb lengthening on the rise, M&F takes a look at the procedure, the pitfalls, and why the quest for perfection needs some careful thought.

What is Limb Lengthening?

Limb lengthening is a surgical procedure used to increase the length of a bone in the body. It is typically performed to correct discrepancies in length caused by conditions such as birth defects, injuries, or growth abnormalities. The procedure involves surgically breaking the bone, a task known as osteotomy, and then gradually pulling apart the bones’ segments. This in turn encourages new bone to form in the gap, a process known as distraction osteogenesis. As it heels, the newly formed bone enables the limb to become longer over time, adding inches to the patients’ height.

A course of physical therapy and rehabilitation to regain strength, mobility, and function in the lengthened limb is then required as part of the recovery process. For many, limb lengthening surgery can significantly improve the quality of life for individuals with discrepancies, helping to correct alignment issues and restore symmetry. But it is also becoming more popular among people who are otherwise healthy but feel insecure about their height and see the procedure as a cosmetic solution.

Why are Healthy People Having Limb Lengthening Operations?

In today’s world where television and social media gives us plenty to feel insecure about, fixing our height is becoming just as achievable as having fat removed via liposuction or a six-pack added by having an implant installed. Still, the process of having legs lengthened is a much more serious operation, although it can boost tallness by anywhere from one to five inches. For that uptick in tallness, a patient can expect to pay upwards of $75,000.

Back in 2020, a report for the BBC said; “At leading centers in the U.S., Germany and South Korea the procedure is carried out between 100 and 200 times a year. Others—including in Spain, India, Turkey and Italy—perform between 20 and 40 operations a year. In the UK the figure is slightly lower—about 15 times a year. Almost every clinic the BBC spoke to noted an increase year-on-year.”

Given the rise of interest around other cosmetic surgeries, those figure’s will have undoubtedly increased today. While the average American man stands at around 5’9”, the constant deluge of images depicting towering superheroes and gigantic movie characters as aspirational figures is driving a ton of insecurity. Those who opt to have the surgery talk about not feeling worthy because of their height. And while the process is painful, those who resent the height that they were dealt at birth are willing to put up with the suffering in order to feel like they fit in.

In that same BBC report, “Barny” said, “It’s like every nerve in your legs are being stretched … There are times when you can’t escape anywhere in your head from the pain. It is excruciating.” Most patients are aware of how difficult the procedure is, but feel that the alternative scenario of living with a height that they resent is far worse.

Of course, the upward trend in men altering their appearance through surgery is not new. Back in 2018, a story that appeared in Wired called this phenomenon; “The Brotox Boom.” But the “lengths” that men will go to in order to make these changes is certainly becoming more extreme. For some, the procedure has changed their life for the better. One man talked to BuzzFeed following his procedure, and while he didn’t want to give his name, he did share the experience.  “There’ll be days where I’ll see a meme that bothers me. Then I’ll remember I had the surgery done,” he explained. “It allows me to not spiral out of control and lose hours of my day anymore.”

Others have spoken of feeling more visible now that they are taller, claiming that an extra couple of inches on their height seems to command them more respect. Whether that is the reality of the situation, or whether these are actually mental issues of their own making is debateable or should perhaps be studied on a case-by-case basis. Body dysmorphia is a condition that makes people perceive a defect or flaw in their appearance that can’t be seen by others, and this is another condition that is on the rise amongst men.

Considerations Before Undergoing a Limb Lengthening Procedure

While some people may think that their height, or lack of height, is being negatively perceived by others, there’s a strong chance that self-confidence issues are to blame. Where this is the case, psychological support may be a safer and less expensive option than limb lengthening. In fact, many surgeons refuse to carry out these procedures for cosmetic reasons.

“What’s slightly sad is it’s almost as if they’re having an operation because of the rest of society,” said Hamish Simpson, a surgeon and professor of orthopedics and trauma at the University of Edinburgh, in an interview with Business Insider. Other surgeons worry that saying no to limb lengthening operations will only drive the procedure into the black market where it will be unregulated and far less safe.

Whatever the case for limb lengthening may be, if it is a procedure that appeals to you, always seek professional help and advice before making any life altering decisions.

Given how fast things moved for Carter, he didn’t have an opportunity to appreciate things in the moment as his focus quickly shifted from call up from excitement to helping the Rangers clinch a playoff berth in Game 161 and helping propel them past the Tampa Bay Rays, Baltimore Orioles, and defending World Series champion Houston Astros in seven games—all while on the road.

“It was an unbelievable experience,” Carter said. “The goal is to not make that a once-in-a-career-type thing.”

The 21-year-old outfielder spoke with Muscle & Fitness to discuss increased expectations this season, his partnership with Accelerator Active Energy, what he did to pack on some pounds in the offseason and pushing yourself to train when you don’t want to.

Nutritional Tips From Evan Carter

Carter weighed around 175 pounds while reaching base in all 17 of the Rangers’ playoff games. With the time off in the offseason, he prioritized putting on healthy weight. He showed up to spring training at 192 pounds. Tacking on the additional weight should help serve him over the course of 162 games.

“I really focused on large portions,” he said. “Call it 40 percent protein, 40 percent carbs, 20 percent vegetables, and I try to always avoid processed foods.”

Evan Carter’s Drink of Choice: Accelerator

Carter recently became the newest ambassador of Accelerator joining an roster that includes the likes of Aaron Judge, Travis Kelce, Olivia Dunne, and Lindsay Horan amongst others. Even with being one of the best prospects in baseball, Carter still seemed surprised but appreciative in being with the likes of such established athletes.

“Just the fact that they would even consider wanting me to be a part of this is really exciting,” he said. “There are a ton of different flavors, and it really tastes great.”

Texas Rangers Training Day For Evan Carter

Unlike most of us who enjoy some tunes while getting a workout in, Carter is the complete opposite. The familiar gym sounds of weights being moved around is more than enough for him. He does enjoy working out with others to help push himself and to make things more fun during training.

Carter focuses less on weightlifting and more on mobility and baseball-specific movements.

“I want to be able to swing fast and run fast,” Carter says. “I move, I move a lot of really light stuff really quickly. It’s a lot of medicine ball and rotational exercises.”

Workout #1

Pre-Lift Prep

• Banded Shoulder Circles: 2 sets, 6-8 reps
• M-Stick: ½ Kneeling Lateral Flexion: 2 sets, 8 reps (each side)
• Wide-Stance Cable Chop: 2 sets, 6 reps (each side)
• Side Plank – Resisted Hip Flexion: 2 sets, 6 sets (each side)

Primary LB Block

• High to Low Cable Push-Pull: 3 sets, 5 reps (each side)
• Chest Supported DB See-Saw Row: 3 reps (each side)

Secondary Block

• Split Stance Landmire Low to High Switch Press: 2 sets, 5 reps (each side)
• Neutral Grip Pullup: 2 sets, 6-8 reps
• Biceps curl variation*: 2 sets, 10 reps
• Triceps variation*: 2 sets, 10 reps

*Carter will vary the biceps and triceps exercises with each workout.

Workout #2

Pre-Lift Prep

• Lateral Lunge-Cross Connect: 2 sets, 6 reps (each side)
• Deep Lunge Banded T-Spine Rotation: 2 sets, 8 reps (each side)
• Water Bag Dynamic SL RDL to Hip Lock: 2 sets, 6 reps (each side)
• Deadbug w/ Water Bag Diagonal: 2 sets, 6 reps (each side)

Primary LB Block

• Off-Set Front Racked Landmine Lateral Lunge: 3 sets, 4 reps (each side)
• Depth Drop to Skater Jump: 3 sets, 3 reps (each side)

Secondary Block

• Kick-Stand DB Single-Leg RDL: 2 sets, 5 reps (each side)
• Straight Leg Copenhagen – Adduction: 2 sets, 6 reps (each side)
• KB Straight Leg Calf Raise: 2 sets, 6-8 reps (each side)

Workout #3

Pre-Lift Prep

• Banded Shoulder Circles: 2 sets, 6-8 reps (each side)
• Tall Kneeling Water Bag OH Side Bend: 2 sets, 6 reps (each side)
• Ipsilateral Dead Bug 2 sets, 6 reps (each side)
• Cable Lift w/ Step Up: 2 sets, 6 reps (each side)

Primary LB Block

• Landmine Pivot Push Press: 3 sets, 5 reps (each side)
• Chest Supported DB See-Saw Row: 3 sets, 6 reps (each side)

Secondary Block

• Standing Single Arm Cable Row w/Reach: 2 sets, 8 reps (each side)
• ½ Kneeling Banded Y-Raise: 2 sets, 10 reps (each side)
• Biceps curl variation*: 2 sets, 10 reps
• Triceps variation*: 2 sets, 10 reps

*Carter will vary the biceps and triceps exercises with each workout.

The Worst Part of Training For Evan Carter

Most of Carter’s offseason work came by himself and some days it can be tough to find the motivation to get through an early morning workout when it’s a solo one. What helped him was how quickly spring training was approaching and joy of getting back to playing the game he loves.

Recovery

“I really liked the ice baths and the hot tub. I also like the compression leg and just making sure I’m eating right and drinking plenty of water. I think sleep is probably the most important thing for me. Just making sure I’m getting more than enough sleep every night and being consistent with when I go to bed and wake up every day.”

Expectations on the Year

The Rangers will look to become the first team since the 98-2000 New York Yankees to win back-to-back World Series titles and Carter’s continued progress will play a pivotal role if that is to happen. With not even having 100 at bats under his belt, he knows this season will be a learning curve as he becomes more accustomed to the grind of a full season. There will also be increased expectations on him to better what he did last season.

“I think the biggest thing for me this year will just to be trying to embrace it as much as possible and kind of stay grounded in the locker room, grounded with friends, family and my wife and just leaning on the people around you to, you know, help you get through the tough times,” Carter said. “Then, hopefully trying to make the good times last even longer.”

Follow Evan on Instagram @evancarter