All posts tagged: strengthen

Kori Sampson swears by a 600-rep abs finisher to strengthen his core—here’s how to tailor it to your ability

Kori Sampson swears by a 600-rep abs finisher to strengthen his core—here’s how to tailor it to your ability

Published by Jenni Sidey

Model, endurance athlete and iFIT trainer Kori Sampson doesn’t do things by halves. In 2025, he ran the width of Britain—a formidable 755km including 8,185m of elevation—then followed it up by conquering the inaugural Trainer Games to be crowned iFIT’s next star trainer. Unsurprisingly, his workouts are similarly demanding. Latest Videos From You may like “I like to keep things simple,” he tells Fit&Well, describing a typical 600-rep core finisher he swears by to underpin his feats of strength and endurance. “Anyone can do this at the end of a session, once or twice a week,” he insists. And, in fairness, he’s right. The routine predominantly requires just your bodyweight, with the option to add a dumbbell to make it harder—in case 600 reps feels like child’s play. But if you’re a complete beginner, or under particular time constraints, a safer way to approach this routine would be to cut it down to a more manageable size. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. How to do …

Strengthen every part of your core with just six exercises and a workout bench

Strengthen every part of your core with just six exercises and a workout bench

Published by Jenni Sidey

Don’t you sometimes wish things could be easier? While I can’t make life easier, I can introduce midlife weight-loss coach Rachael Sacerdoti, who has a way to make moving through life easier. “A stronger core makes everything else easier. Your posture improves, your lower back feels more supported, and your other exercises, whether that’s squats, deadlifts or simply carrying groceries, feel more stable and controlled,” she says. “Core strength also plays a significant role in injury prevention as we get older,” she adds. “It’s about building a body that functions well and feels good to live in. Latest Videos From You may like “Sometimes a bench and a few controlled movements are more than enough to wake everything up,” says Sacerdoti, who recently shared a six-move bench sequence targets the full abdominal area, including the deep core muscles that support and stabilize your spine. “The bench changes the angle and the range of motion, which means your core has to work harder and more intentionally,” explains Sacerdoti. “I chose these movements because they are accessible, …

Strengthen and tone your lower body in just 10 minutes with this trainer’s four favorite exercises

Strengthen and tone your lower body in just 10 minutes with this trainer’s four favorite exercises

Published by Jenni Sidey

I like to exercise for the benefits it brings me, but I could really do with it taking less time, so I set about finding out how expert trainers would work out if they only had 10 minutes. NASM-certified trainer Kelsey Sherwin, who is based at Raeya Wellness in LA, answered the call and told me that if she were programming a 10-minute workout for the lower body, she’d include a little bit of everything: “single-leg variations and both legs,” so lunges and squats; plus “some kind of hamstring workout”. And that’s just what she’s done with the workout below. It begins with a bilateral movement (the squat) followed by the single-leg, or unilateral, movement (the lunge). The hip hinge Romanian deadlift variation targets the hamstrings, and things are wrapped up with a glute isolation move (kickback). Latest Videos From You may like Performing a single set of the four exercises will take 10 minutes or less, but it can also be extended if you have the time and capability. Sherwin recommends doing three to …

EU greenlights €288m to strengthen semiconductor supply chain

EU greenlights €288m to strengthen semiconductor supply chain

Published by skeptic

The European Commission has cleared €288m in German State aid for two new semiconductor supply chain projects aimed at strengthening Europe’s chip manufacturing resilience. The funding will support new production facilities by Carl Zeiss and Zadient Materials Europe GmbH in Germany. The largest share, €222m, will go to Zeiss to expand semiconductor equipment manufacturing in Oberkochen, Baden-Württemberg. A further €66m will support Zadient’s planned ultra-pure silicon carbide (SiC) facility in Bitterfeld, Saxony-Anhalt. Both investments form part of Europe’s wider effort to reduce dependence on foreign suppliers in the semiconductor supply chain. The Commission said the projects align with the goals of the European Commission under the European Chips Act and the EU’s 2024-2029 political strategy. Officials expect the projects to improve supply security, increase specialist manufacturing capacity and strengthen Europe’s long-term competitiveness in advanced chip production. Teresa Ribera, Executive Vice-President for Clean, Just and Competitive Transition, explained: “Chipmaking requires highly sophisticated production equipment and materials with special characteristics such as high purity. “The German measures approved strengthen the EU’s position in the semiconductor value chain …

An expert trainer says walking faster can strengthen your bones, improve your circulation and help you to lose weight—here’s how to increase your walking pace

An expert trainer says walking faster can strengthen your bones, improve your circulation and help you to lose weight—here’s how to increase your walking pace

Published by Jenni Sidey

Most of us know that walking regularly—around 7,000 steps a day ideally, ideally—is good for us, but have you ever considered walking faster? If the idea of running doesn’t appeal, or you just want to get more fitness benefits out of your walks, you might like to try increasing your pace. As well as arriving at your destination faster, experts agree that walking faster can be a great way to improve your health. Latest Videos From You may like Marwa Ahmed, a NASM-certified personal trainer, running coach and founder of The BodyMind Coach, says that speeding up makes your heart work harder, strengthens your bones and muscles, and can even help you lose weight. I asked her to explain more about each benefit of walking faster. What are the benefits of walking faster? 1. Cardiovascular health “Your heart pumps more blood per minute and your lungs pull in more oxygen to fuel your muscles when you walk faster,” says Ahmed. “Over time, this sustained effort strengthens your heart, improves circulation and helps lower blood pressure …

The hobby that can decrease stress and help strengthen relationships

The hobby that can decrease stress and help strengthen relationships

Published by Daniella Wilson

Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more Stay ahead of the curve with our weekly guide to the latest trends, fashion, relationships and more Researchers at the University of Plymouth recently confirmed what board game fans and role-playing game (RPG) enthusiasts have known for decades: that tabletop games “enhance well-being, foster inclusion, and support learning, with strong evidence that games improve engagement.” The researchers were particularly interested in how board games benefit people who display autistic traits, but tabletop gaming has social benefits that support personal well-being for everyone. For those of us who spend our free time with 20-sided dice, or boast an impressive collection of meeple-themed jewelry, it’s undeniable that we’re living in a “golden age” of board games. But with digital technologies on the rise, the success of tabletop games might come as a surprise to some. In 2025, the global board games and playing …

Want to get more out of your walks? Try these five physical therapist-recommended exercises to strengthen and stabilize your lower body

Want to get more out of your walks? Try these five physical therapist-recommended exercises to strengthen and stabilize your lower body

Published by Jenni Sidey

Walking is one of my favorite ways to exercise. It’s low-impact and gentle but still gets my heart pumping. I never regret getting out in nature, but I sometimes wonder if I could use the time spent walking more efficiently. While walking builds some muscle, it isn’t the most effective way to do so. I took my dilemma to Dr Ron Miller, the owner and founder of Pursuit Physical Therapy. Latest Videos From You may like He recommended the following five strength exercises, which can easily be incorporated into your regular walk. You can treat them as exercise snacks—stopping every five to 10 minutes to do one of them—or you can do them all when you’ve reached your destination. However you choose to do this routine, let me know how you get on in the comments below. 1. Walking lunge Walking Lunge Tutorial – Proper Form and Technique – YouTube Watch On Sets: 3 Reps: 10 each side Rest: 60sec Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. …

Strengthen oversight of sixth form expansion, DfE urged

Strengthen oversight of sixth form expansion, DfE urged

Published by skeptic

Ministers should strengthen their oversight of school sixth form expansion to ensure the presence of too many small settings isn’t undermining “efficiency and sufficiency” in post-16 provision, a report has said. The research also called for local government to be given powers to tackle “cold spots” of specialist post-16 subjects caused by fragmented and inefficient education systems. The Association of Colleges (AoC)-funded report, conducted by the National Foundation for Educational Research (NFER), analysed data for 16 to 18-year-old exam entries per provider to work out the range of subjects available and class sizes. The study, published today, found cold spots in council areas across the country, where certain A-levels and vocational qualifications in 23 subject areas including creative arts, social sciences, languages and performing arts are not offered by any provider. It also found “fragmented” markets, with smaller settings such as school sixth forms that deliver marginal subjects in “inefficient” class sizes. Having large numbers of school sixth forms appeared to “undermine” nearby colleges’ economies of scale because it is “harder” for them to sustain …

EastEnders’ emotional new Denise Fox story will only strengthen her powerful legacy

EastEnders’ emotional new Denise Fox story will only strengthen her powerful legacy

Published by Daniella Wilson

This article includes reference to subjects including domestic abuse, mental health trauma and cancer. It’s been 20 years since Denise Fox stormed into The Queen Victoria pub, marking her unforgettable EastEnders entrance. Played by powerhouse Diane Parish, a furious Denise mistook future husband Kevin Wicks (Phil Daniels) for Grant Mitchell (Ross Kemp); the latter having cruelly used her daughter Chelsea (then Tiana Benjamin) for a meaningless fling. Fiercely protective and gloriously outspoken, we’ve since become well acquainted with Denise’s fiery side. From feuds that saw her dish out many a slap, to that epic takedown of the locals’ mistakes and a rant so befitting of Phil Mitchell’s (Steve McFadden) flaws that he couldn’t muster a single word of defence, Denise has proved time and again that she’s not to be messed with. But there was more to Denise’s armour than met the eye. In her first year on-screen, Denise was revealed to have escaped an abusive marriage to Owen Turner (Lee Ross). When he discovered her and daughter Libby (Belinda Owusu) in Walford, Denise gave …

A blueprint for using AI to strengthen democracy

A blueprint for using AI to strengthen democracy

Published by skeptic

Start with what might be called the epistemic layer—how we come to know things. People are increasingly relying on AI to know what is true, what is happening, and whom to trust. Search is already substantially AI-mediated. The next generation of AI assistants will synthesize information, frame it, and present it with authority. For a growing number of people, asking an AI will become the default way to form views on a candidate, a policy, or a public figure. Whoever controls what these models say therefore has increasing influence over what people believe.  Technology has always shaped the way citizens interact with information. But a new problem will soon arise in the form of personal AI agents, which can change not only how people receive information but how they act on it. These systems will conduct research, draft communications, highlight causes, and lobby on a user’s behalf. They will inform decisions such as how to vote on a ballot measure, which organizations are worth supporting, or how to respond to a government notice. They will, …