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Five Morning Exercises for Rapid Thigh Strength Post-60, Outpacing Gym Machines

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Five Morning Exercises for Rapid Thigh Strength Post-60, Outpacing Gym Machines

Are your legs feeling stiff when you wake up? Discover five coach-approved exercises to rejuvenate and reinforce thigh strength for those over 60.

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The strength of your thighs can significantly influence how your day begins. When your legs feel robust and nimble, you move with greater ease and confidence, setting a positive tone for the day ahead. This sense of preparedness often continues long after you’ve stepped out the door.

While gym equipment effectively targets the thighs, exercise routines at home offer a different advantage. They demand your body to stabilize itself as you squat, shift weight, and push against the floor, cultivating a strength that seamlessly transitions into everyday activities.

When supervising lower-body workouts, one of my primary observations is identifying where exertion starts to diminish. You might notice a heel lifting slightly, a knee veering off course, or hips neglecting their role at the lowest point of a squat. Introducing simple movements using a band, a low step, or merely bodyweight can help pinpoint and rectify these issues. Once you achieve a stable form, increasing resistance or repetitions can elevate your progress substantially.

This routine focuses specifically on your thighs without requiring a lengthy setup. Approach each exercise deliberately, be patient with your progress, and allow the quality of each repetition to gradually fortify your legs over time.

Walking Lunges

Walking lunges train the thighs in ways that carry over directly into walking, climbing stairs, and getting up from the floor. Each step gives the front leg a chance to absorb your body weight, then drive you forward with strength. Your glutes and core help keep the movement organized, making this a strong full-leg exercise to open the routine. Start with shorter steps and use a wall or countertop for light support until the movement feels steady.

Muscles Trained: Quadriceps, glutes, hamstrings, calves, core.

How to Do It:

  1. Stand tall with your feet hip-width apart.
  2. Step forward with one foot and lower into a controlled lunge.
  3. Keep your front heel planted and your knee tracking with your toes.
  4. Press through your front foot to stand.
  5. Step forward with the opposite leg and repeat.
  6. Continue alternating sides for the full set.

Recommended Sets and Reps: Perform 3 sets of 6 to 8 reps per side. Rest for 45 to 60 seconds between sets.

Best Variations: Supported walking lunges, reverse lunges, slow-tempo walking lunges.

Form Tip: Use a shorter stride until you can stay balanced and keep your front knee moving smoothly.

Mini-Band Lateral Walk

Mini-band lateral walks strengthen the outer hips and thighs, which help keep your knees and pelvis steady when you walk, turn, or step sideways. The band adds constant tension, so your legs have to stay active even during the smaller steps. This makes it a useful complement to forward-and-back movements like lunges and step-ups. Keep the steps small enough that you can maintain tension without rocking your torso.

Muscles Trained: Glute medius, outer hips, quadriceps, glutes, core.

How to Do It:

  1. Place a light mini band above your knees or around your ankles.
  2. Stand with your feet hip-width apart.
  3. Bend your knees slightly and brace your core.
  4. Step one foot out to the side.
  5. Bring your other foot in without letting the band go slack.
  6. Continue for the full set, then repeat in the other direction.

Recommended Sets and Reps: Perform 3 sets of 8 to 12 steps per direction. Rest for 30 to 45 seconds between sets.

Best Variations: Bodyweight lateral steps, ankle-band walks, slow-tempo band walks.

Form Tip: Keep your toes facing forward and hold a slight bend in your knees throughout the set.

Glute Bridge

Glute bridges strengthen the hips and hamstrings that work alongside your thighs every time you stand, climb, or walk uphill. The movement also gives your lower body a chance to generate force without placing a heavy demand on balance first thing in the morning. A strong bridge helps your legs feel more connected from the hips through the knees. Pause at the top of each rep and make the glutes do the work.

Muscles Trained: Glutes, hamstrings, quadriceps, core.

How to Do It:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Set your feet about hip-width apart.
  3. Brace your core and press through your whole feet.
  4. Lift your hips until your body forms a straight line from shoulders to knees.
  5. Pause briefly and squeeze your glutes.
  6. Lower your hips with control and repeat.

Recommended Sets and Reps: Perform 3 sets of 10 to 15 reps. Rest for 45 seconds between sets.

Best Variations: Bridge holds, single-leg-assisted bridges, slow-tempo glute bridges.

Form Tip: Keep your ribs down as you lift so the movement comes from your hips.

5 Chair Exercises That Restore Shoulder Mobility Faster Than Yoga After 55

Low Step-Up

Low step-ups build thigh strength through a pattern that shows up every time you take the stairs or step onto a curb. The leg on the step has to create the lift, while the hips and core help you stay steady as you come up. A low platform gives you plenty of room to focus on good knee position and smooth control. Use the bottom stair or another stable surface, never a chair.

Muscles Trained: Quadriceps, glutes, hamstrings, calves, core.

How to Do It:

  1. Stand facing a low, sturdy step or bottom stair.
  2. Place your whole right foot on the step.
  3. Brace your core and keep your chest tall.
  4. Press through your right foot to stand on the step.
  5. Step back down with control.
  6. Complete all reps, then switch sides.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per side. Rest for 45 to 60 seconds between sets.

Best Variations: Assisted low step-ups, low step-downs, slow-tempo step-ups.

Form Tip: Let the leg on the step create the lift and use the trailing foot only for light balance support.

Mini-Band Glute Bridge

The mini-band glute bridge adds extra work for the outer hips and thighs while you build strength through the glutes and hamstrings. Applying gentle pressure against the band prompts your legs to maintain a strong position from start to finish. That added hip control supports cleaner knee alignment during walking lunges, step-ups, and everyday movement. Use a light band at first to keep the bridge smooth and steady.

Muscles Trained: Glutes, hamstrings, outer hips, quadriceps, core.

How to Do It:

  1. Place a light mini band above your knees.
  2. Lie on your back with your knees bent and feet flat on the floor.
  3. Set your feet hip-width apart and press lightly out against the band.
  4. Brace your core and press through your feet.
  5. Lift your hips into a bridge while keeping tension on the band.
  6. Lower with control and repeat.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps. Rest for 45 seconds between sets.

Best Variations: Banded bridge holds, banded bridge pulses, slow-tempo mini-band glute bridges.

Form Tip: Keep steady tension on the band without forcing your knees excessively wide.

5 Daily Exercises That Firm Tummy Roll Faster Than Gym Sessions After 55

How to Use This Morning Thigh-Strength Routine After 60

Use these exercises two to three mornings per week. Complete one set of each move in order, rest for 60 to 90 seconds after the final exercise, then repeat for two to three total rounds.

  • Start with steady reps: Your first week should feel controlled from beginning to end.
  • Add difficulty gradually: Build by adding a few reps, using a slightly stronger band, or reducing the support you use during lunges and step-ups.
  • Keep the step height low: A lower step gives your thighs plenty of work while making it easier to maintain good control.
  • Walk after the session when you can: A comfortable 10 to 15-minute walk gives your legs a chance to use the strength you just trained.
  • Let soreness guide your schedule: Mild muscle fatigue is normal. Give your legs an extra day between sessions when they still feel heavily worked.

A short morning strength session can create a useful rhythm for your legs. Keep the movements clean, progress patiently, and your thighs can build the strength that makes the rest of your day feel more capable.

References

  • Steves, Claire J et al. “Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins.” Gerontology vol. 62,2 (2016): 138-49. doi:10.1159/000441029
  • Schumacher LM, Thomas JG, Raynor HA, Rhodes RE, Bond DS. Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exerc Sport Sci Rev. 2020 Oct;48(4):201-208. doi: 10.1249/JES.0000000000000226. PMID: 32658039; PMCID: PMC7492403.
  • Zolfaghari S, Hafid A, Abdullah S, Kristoffersson A, Folke M. Evaluating muscle aging during relaxed standing, squats and lunges through electrical bioimpedance. Sci Rep. 2025 Nov 10;15(1):39359. doi: 10.1038/s41598-025-27187-3. PMID: 41214249; PMCID: PMC12603303.

Maryland Police Find Weapons and Surprising Animals After Assault Call

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Maryland Police Find Weapons and Surprising Animals After Assault Call

A recent arrest in Maryland revealed a bizarre range of discoveries, as deputies took a landlord into custody for allegedly threatening his tenants with a firearm. During the arrest, they uncovered an alligator, a caiman, a snake, an emu, and six handguns on the property, according to local authorities.

The suspect, identified as 57-year-old Sir Leander Evans Gamble of Waldorf, was taken into custody on July 3. The Charles County Sheriff’s Office reported that deputies were responding to a call about an assault involving a weapon at a property on Penjack Place at the time.

Investigators allege that Gamble confronted three tenants renting a trailer on his land, physically assaulted them, and later returned with a handgun from his house. He is accused of pointing the gun at the victims and issuing threats before officers arrived and arrested him at the location.

Sir Leander Evans Gamble in a mugshot

The charges against Sir Leander Evans Gamble, 57, from Waldorf, Maryland, include aggravated assault. (Charles County Sheriff’s Office)

The individuals involved were identified by police as a woman, her 28-year-old son, and his girlfriend, who was eight months pregnant during the ordeal, as reported by FOX5 DC. The woman shared her story with the station, noting the emotional trauma and financial burden the incident has caused her.

Authorities executed a search warrant at Gamble’s residence and recovered six handguns, the sheriff’s office said.

American Alligator skims water in Everglades

An alligator, like the one pictured above, was found during the investigation, according to authorities. (iStock)

The investigation took another turn when Charles County Animal Control officers responding to the scene found multiple animals allegedly being kept in neglectful conditions, including an alligator, a caiman, a snake, an emu, dogs, cats and pigs.

“Charles County Animal Control officers determined the animals were being kept in conditions that did not comply with Maryland animal cruelty statutes,” Jennifer L. Harris, chief of media services for the Charles County Government, said in a statement to the outlet.

All the animals were removed from the property, Harris said, adding that Animal Control’s investigation into their welfare remains active.

An emu walking

An emu, like the one pictured above, was found at the property during the investigation, authorities said. (Doug Engle/Florida Times-Union via Reuters, File)

The renters also alleged that a dog named Carter died after Gamble failed to provide air conditioning in the trailer, according to FOX 5. Animal Control has not confirmed the dog’s cause of death.

Gamble was charged with aggravated assault, and authorities said additional charges could be filed as the investigation continues. He was being held without bond at the Charles County Detention Center.

Surprising Cost of Taylor Swift and Travis Kelce’s Wedding Permit Uncovered

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Surprising Cost of Taylor Swift and Travis Kelce’s Wedding Permit Uncovered

Welcome to New York! The city’s warm welcome comes with an impressive price tag — a whopping $60,000.

Taylor Swift and Travis Kelce reportedly spent this hefty sum securing a city permit for their wedding day festivities, as revealed by TMZ.

Sources from law enforcement shared with the outlet that the couple, both aged 36, paid for the privilege of closing 7th Avenue at Madison Square Garden in Manhattan last Friday.

The strategic closure aimed to provide their over 1,000 guests a traffic-free path to their glamorous, star-studded celebration.

Further corroboration came in June when City Hall confirmed to The Post that Winick Productions submitted a permit application to the city’s Street Activity Permit Office, covering the dates from July 2 to July 4.

The permit requested street closures around MSG and for a tent to be set up outside the iconic arena.

Swift and Kelce, notably, hosted an intimate rehearsal dinner at the venue on July 2 — and their nuptials the following evening were scheduled to last long past midnight.

Sure enough, A-listers were photographed leaving the reception as late as 1 a.m. in the early hours of the Fourth of July.

While the total cost of Swift and Kelce’s lavish wedding remains unknown at this time, TMZ previously reported that the police presence cost six figures alone.

Here’s the latest on Taylor Swift and Travis Kelce’s wedding at MSG:

MSG itself has made headlines for likely putting the couple back $1 million each day.

The newlyweds spent thousands on pizza alone, according to Us Weekly, and treated attendees to “unlimited food” and “loads of cakes,” according to guest Greg James.

Additionally, the reception featured games to play for tickets to participate in a high-end raffle.

The extravagant prizes included a Chanel handbag, won by Kansas City Chiefs linebacker Drue Tranquill’s wife, and Cartier watches, among other designer duds.

Swift is a billionaire, with the Grammy winner named the richest female musician in 2024.

As for Kelce, whom the songwriter got engaged to in August 2025, the athlete is worth an estimated $47.3 million, per Forbes.

Swift and the tight end have been together since the summer of 2023.

Margaret Qualley Removes Jack Antonoff Wedding Pics from Social Media

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Margaret Qualley Removes Jack Antonoff Wedding Pics from Social Media

Margaret Qualley has discreetly removed pictures of her 2023 wedding with Jack Antonoff, following her absence from Taylor Swift and Travis Kelce’s much-publicized wedding last week.

The 31-year-old actress currently shows no indication of her marriage to the 42-year-old music producer on her Instagram profile.

In a grand ceremony hosted at Madison Square Garden, Swift wed in front of 1,000 guests on Friday. Antonoff attended not with his wife, but accompanying him was his sister, Rachel.

Qualley, who is the daughter of actress Andie MacDowell, also seemed to be missing from the ‘rehearsal dinner’ that took place at the Infosys Theater on July 2, where Antonoff attended with his sister Rachel.

Representatives of both Qualley and Antonoff have been contacted by the Daily Mail for a statement, but there has been no response yet.

In March, Qualley had posted photos from her wedding with Antonoff to promote his latest single with his band Bleachers called Dirty Wedding Dress which references their nuptials. 

Margaret Qualley has quietly deleted photos from her 2023 wedding to Jack Antonoff which has led to wild fan speculation after she no showed Taylor Swift and Travis Kelce's high-profile wedding last week (the pair are seen in Hollywood back in March 2025)

Margaret Qualley has quietly deleted photos from her 2023 wedding to Jack Antonoff which has led to wild fan speculation after she no showed Taylor Swift and Travis Kelce’s high-profile wedding last week (the pair are seen in Hollywood back in March 2025)

The gallery of snaps featured several throwback photos from the celebration including showing off her various gowns as the link no longer leads to a functioning webpage though a fan page on X reposted them and are still up.

In addition, a scroll down her Instagram feed shows zero photos of Antonoff including around their August 2023 wedding.

Her most recent social media activity involving her husband was wishing him a happy birthday on her Instagram Story (which expires 24 hours after being posted) back in March 31.

The image featured the musician with his arm around her as she captioned it: ‘Happy birthday sweetheart.’

Now fans on Reddit have fueled split speculation as they noticed that her wedding photos with Antonoff had been wiped from social media as one compared it to actress Sophie Turner’s split with musician Joe Jonas in 2024.

One user wrote:  ‘Very reminiscent of how Sophie soft launched her separation from Joe a few years ago.

‘And honestly good for Margaret!! She can do so much better and there have been way too many rumours about how horrible of a partner he is to her (making her cry in public and the constant cheating)’

‘For those of us in LA …. this is not shocking, let’s just say that,’ another Reddit user wrote while another posted: ‘Good, leave that weird a** poser.’ 

In March, Qualley had posted photos from her 2023 wedding with Antonoff to promote his latest single with his band Bleachers called Dirty Wedding Dress which references their nuptials in New Jersey (pictured during their wedding reception)

In March, Qualley had posted photos from her 2023 wedding with Antonoff to promote his latest single with his band Bleachers called Dirty Wedding Dress which references their nuptials in New Jersey (pictured during their wedding reception)

Her most recent social media activity involving her husband was wishing him a happy birthday on her Instagram Story (which expires 24 hours after being posted) back in March 31

Her most recent social media activity involving her husband was wishing him a happy birthday on her Instagram Story (which expires 24 hours after being posted) back in March 31

Qualley’s absence from the wedding of the year comes 11 months after she gave an awkward response to being asked why her husband was not producing one of Swift’s albums.

The actress appeared caught off guard when Today co-host Craig Melvin mentioned The Life of a Showgirl in their sit-down.

After noting that Antonoff has ‘produced for Taylor for years’ and has ‘an album that’s coming out,’ the journalist asked Qualley to ‘tell us about’ the record.

‘I don’t know anything,’ she replied as her eyes widened in surprise.  

This comes 11 months after Qualley gave an awkward response when asked why Antonoff was not producing one of Swift's albums. Above, with the singer at last year's Grammys

This comes 11 months after Qualley gave an awkward response when asked why Antonoff was not producing one of Swift’s albums. Above, with the singer at last year’s Grammys

Antonoff and Swift have worked together on ten albums and several one-off singles. Above, at the 2023 Grammys

Antonoff and Swift have worked together on ten albums and several one-off singles. Above, at the 2023 Grammys

Qualley proceeded to let out an awkward laugh before adding, ‘I’ll be excited to listen to the music.’

Melvin responded with a pointed, ‘OK. Alright,’ signaling he wasn’t entirely convinced she was as out of the loop as she claimed.

Antonoff has served as Swift’s primary co-songwriter and producer on her most recent albums, 2022’s Midnights and 2024’s The Tortured Poets Department. 

Her latest record, however, is being entirely produced by Max Martin and Shellback. 

Qualley and Antonoff tied the knot in August 2023 as Swift fans famously swarmed the wedding rehearsal dinner at the time.

They became engaged in 2022 after being romantically linked in 2021. 

Top English Referee Michael Oliver Faces Potential World Cup Final Ban – Here’s Why

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Top English Referee Michael Oliver Faces Potential World Cup Final Ban – Here’s Why

English referee Michael Oliver might miss out on officiating the World Cup final if Argentina advances, due to a decision dating back 44 years.

Oliver, who is 41, is among seven Premier League officials attending the tournament in North America, and he’s considered a strong contender to referee the final match.

Referees are prohibited from officiating matches featuring their home countries, a well-known rule among fans, which naturally excludes Oliver from the final if England makes it.

Anthony Taylor, another English referee present at this World Cup, faced a similar exclusion in 2022 for the same reason.

Likewise, Argentinian referees wouldn’t be selected for England’s matches. FIFA insists on maintaining neutrality as a core principle.

Michael Oliver could miss out on refereeing in the World Cup final if Argentina get there

Michael Oliver could miss out on refereeing in the World Cup final if Argentina get there

The referee - who got rather hands-on during Morocco's clash with Canada - would be blocked due to sensitivities surrounding the Falkslands War

The referee – who got rather hands-on during Morocco’s clash with Canada – would be blocked due to sensitivities surrounding the Falkslands War

Argentina players celebrated their win over Egypt by singing a popular fan chant which references the Falkland Islands

The chant outlines their desire for a fourth World Cup triumph and pays tribute to Diego Maradona and Lionel Messi

Argentina players celebrated their win over Egypt by singing a popular fan chant which references the Falkland Islands

Daily Mail Sport has contacted FIFA. 

Oliver will take charge of his seventh World Cup match when Spain take on Belgium in the quarter-finals, a total higher than any other Englishman to date.  

After beating Egypt via a brilliant comeback on Tuesday night, Argentina’s players partied in the dressing room and sang a chant which referenced the Falkland Islands. 

The song references The Malvinas, Argentina’s term for the Falkland Islands, where 649 of their military personnel died in 1982 after attempting to reclaim the territory from the United Kingdom. 

Oliver is not the only English official at the World Cup but is seen as the most likely to take charge of the final. 

Taylor is also out there as a referee.

As for assistant referees, England are represented by Stuart Burt, James Mainwaring, Gary Beswick, and Adam Nunn.

Jarred Gillett, an Australian who officiates in the Premier League, is also present as a video assistant referee. 

Anthony Taylor suffered the same consequence in 2022. Also, obviously, English referees would not be able to take charge of England matches

Anthony Taylor suffered the same consequence in 2022. Also, obviously, English referees would not be able to take charge of England matches

This World Cup has already had enough controversy surrounding its refereeing decisions, which many have seen as inconsistently applied.

Egypt manager Hossam Hassan made the bombshell claim that his team were treated unfairly against Argentina due to commercial reasons. 

They were left furious after they had a goal ruled out when the score was 1-0 after VAR adjudged Marwan Attia to have fouled Lisandro Martinez at the start of the move.

The African side were also insistent that Mo Salah was fouled in Argentina’s penalty box in the build-up to the winning goal.

‘We were better against Argentina, but football isn’t fair, and what happened was unfair, despite FIFA upholding the motto of “fair play”,’ Hassan said.

‘The referee disallowed one of our goals and we don’t know why. The result could have been 3-1, but Argentina then managed to equalise.’

Hassan later added: ‘I don’t like losing at all, but this was an unfair defeat. In football, there are other off-field factors that have nothing to do with technical aspects.

‘It’s possible that marketing issues are the cause; they don’t want Messi to be eliminated, they want the world champion to continue in the competition.

Another chant from Argentina fans claimed England are 'scared' of their national team and that they would make them run before knocking them out in the World Cup semi-finals

Another chant from Argentina fans claimed England are ‘scared’ of their national team and that they would make them run before knocking them out in the World Cup semi-finals

Argentina came from 2-0 down against Egypt to secure a stunning late victory in Atlanta, with captain Lionel Messi scoring the equaliser after Cristian Romero's goal

Argentina came from 2-0 down against Egypt to secure a stunning late victory in Atlanta, with captain Lionel Messi scoring the equaliser after Cristian Romero’s goal

‘The world champion received support at every level. There seem to be pressures from the Argentina side on this outcome.’

One of the biggest scandals of the World Cup was FIFA’s decision to allow Folarin Balogun to play in the United States’ 4-1 last-16 drubbing by Belgium.

The forward had been given a straight red card in the USA’s previous game against Bosnia and Herzegovina, but his ban was delayed after Donald Trump rang FIFA president Gianni Infantino. 

England have also been dragged into controversy, with Thomas Tuchel questioning why three VAR officials from South America were employed for the 3-2 last-16 win over Mexico. 

‘It’s just not good enough. The referees are just not good enough, fourth officials are just not good enough. That’s the bottom line.

‘Three people in the VAR from South America in a match like this. VAR overturns [but] is this a clear and obvious error for the penalty? For sure not. They overturned a situation where [the referee] doesn’t even give a foul. Referees just not good enough, fourth officials just not good enough.’

Meanwhile, FIFA’s decision to appoint an all-Argentinian referee line-up for France’s quarter-final against Morocco has been viewed as odd. 

How much is David Beckham set to pocket from his World Cup brand deals? Take on our quiz in our newsletter HERE 

James May Reveals Health Struggles and ‘Eye Tics’ After 75mph Crash: An Insider’s Look

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James May Reveals Health Struggles and ‘Eye Tics’ After 75mph Crash: An Insider’s Look

James May, known for his role on The Grand Tour, has openly discussed his decision to part ways with the Prime Video series, citing health concerns. This move comes after a harrowing 75mph crash in Norway. The 63-year-old former Top Gear host expressed that he wanted to step back before deteriorating health could affect his public image. Back in 2019, he remarked, “I’m beginning to experience nervous disorders and aches, and I don’t wish to continue if it means falling apart in the public eye.”

“Experiencing such a decline publicly would be undignified, and I doubt that’s something viewers want to witness,” May added.

In 2022, matters took a turn for the worse when the trio was filming for A Scandi Flick. During this segment, May’s Mitsubishi Lancer Evolution VIII collided sideways with a tunnel wall at 75mph. Co-star Richard Hammond feared the worst, but May downplayed the incident by stating, “I could easily exaggerate, but honestly, it wasn’t as severe as it seems. Hammond has been in far more dramatic accidents.”

During the filming, May was immediately transported to the hospital via ambulance. Hammond later admitted, “We were genuinely worried, and I feared for my friend’s life.”

Fortunately, May emerged with a broken rib and was able to resume filming shortly after the incident.

It wasn’t the end of his brutal saga of accidents, though – in 2024, after the end of the Grand Tour, James was injured again, this time in a bike crash.

He was training for a charity bike ride near Hammersmith Bridge but “bust his wrist” in an accident. He admitted: “This sort of thing takes much longer to heal” due to his age.

In 2010 he lost consciousness while filming Top Gear – hitting his head on a rock and having to be taken to hospital for a brain scan after being diagnosed with concussion. He was given an IV drip and stitches for the head wound. James said there “was a lot of blood” at the time.

But the star “came closest to death” when he crashed his aeroplane after trying his best to land in a heavy crosswind.

“It was years after I’d started working on Top Gear that I was driving with a mate past an airfield and it had a sign saying: introductory flying lessons, 30 minutes for £120. He said: ‘Let’s stop and have one.’ Now I have my private pilot’s licence.”

In the same interview, James said he has “become flabby around his face and gut” in recent years, and sees himself as “quite an old man”. He tries to ride 10 miles a day on his bicycle after making a conscious effort to do more exercise.

Most recently, James clapped back at a troll who quizzed him about his “eye tics”, as he can often be seen scrunching his eyes while on camera. James has never spoken about it before, but when the X user branded it “annoying”, James broke his silence, quipping: “Don’t mock the afflicted.”

Dedicated Educator Continues to Make an Impact Without Fail

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Despite being 84 years old, Aunty Ruth Simms starts her day like she always has — heading to school.

For half a century, this dedicated Yuin woman has been educating young minds throughout the Illawarra region. She now holds the distinction of being the most tenured Aboriginal education officer in the New South Wales Department of Education.

Originating from La Perouse Reserve, located in the southern part of Sydney on Gamay and Dharawal lands, Aunty Ruth’s roots run deep.

Her recollections of the reserve are filled with nostalgia, from the “tin shacks” scattered along the waterfront to the joy of swimming in the ocean’s salty embrace.

She fondly remembers collecting wood for the massive bonfires that families would ignite as the evening set in along the beach.

“We used to go up into the bush, gather up bushes, cut down trees, sometimes even weeks in advance,” she tells SBS News.

“We’d drag them down to the reserve, and then we would light up bonfires. It was always a competition between the families, who could make the biggest bonfire.”

After the fires burned out, she watched her mother cook potatoes in the hot ash for her and her siblings before they feasted together under the stars.

She also remembers watching men from the reserve run fishing nets and pull in mullet for the community.

“The men used to run the nets; they’d be on the lookout,” she says.

“When the mullet run around the cove, depending on how big the dark shadow was, they could pick how many baskets of fish were in that haul — they could tell by the ripples in the water.”

For Aunty Ruth, her mother and father were her “first teachers”.

Her mother was a “very cultural woman” and the “best looking sheila [woman] in La Perouse”.

She would wander into the bush, collecting foliage from the tea tree bushes.

Returning home, she’d teach Ruth how to weave the leaves together to make the head of a broom, while her brother carved a handle out of soft wood.

“We didn’t have money to buy much. We didn’t have $20 for a broom, so she taught us how to make one,” she says.

When it came time to start school, Aunty Ruth enrolled at La Perouse Public School.

“I started way back in the 40s. We had the best teachers, let me say.”

An elderly woman stands in a graduation gown and cap, wearing an Aboriginal flag cape, holding her child, and smiling.

There, sitting up straight behind her desk, she found her lifelong love of learning.

“When I graduated at 19, I still remember the chancellor of Sydney University saying that you can have a comma, you can have a semicolon, but you’ll never have a full stop in learning. I still believe that.”

Finding her calling

There weren’t many jobs going for those living along the south Sydney coast. Back then, most work was in the city’s factories.

But a teaching job came up on Yuin Country at Nowra Public School.

“I went for it, I was fortunate to get the position, and I’ve been in that position ever since,” she says.

Aunty Ruth was part of the first cohort of Aboriginal teacher aides in NSW — a role now recognised as Aboriginal Education Officers.

The roles were created to strengthen relationships between schools and Aboriginal families, support students’ learning, act as role models and ensure communities had a voice in their children’s education. 

“I still have the piece of paper with all 62 of our names printed out. I was so proud,” she says.

She started work on 19 November 1976.

Since then, Aunty Ruth has worked with thousands of children in the Illawarra, holding positions at Nowra Public School, Culburra Public School and Nowra East Public School.

“Not long after I started, I ran the homework centre at Nowra Public School. I was quoted to be the best homework centre in the district.

“I remember one day I was working with four little children at a table, and there was a little boy who stood up, probably in third class, and he said, ‘That was fun’.

“Now we, as teachers, are supposed to make learning fun.”

Wearing green pants and a top, an elderly woman shows a classroom of young primary school students a boomerang.

One of Aunty Ruth’s favourite times of the school year was camp.

She remembers caring for a large group of children and sometimes even teaching a little of her family’s knowledge.

“On school camps, I would take them out bush, show them different plants, or what was medicinal,” she says.

“All the little girls would have their own tea tree broom outside their tents.”

Aunty Ruth has no particular teaching style, but the impact of her work is evident in the people who still stop to thank her.

“I was in Woollies about a month ago, about to pay for my groceries. And this Aboriginal man came up to me and said, ‘You’re not going to pay for those’. I thought, well, excuse me!” she says.

“He said he was going to pay for them, that ‘no amount of money will ever make up for what you did for me from kindergarten to year six at Nowra Primary School.’

I see people around today, Aboriginal and non-Aboriginal people, and the first thing they’ll say to me is, ‘Without you reading and helping my son, or daughter, they would not be where they are today.’

A life of service

Beyond her work in schools, Aunty Ruth has served her community in a range of roles.

She’s a life member of the NSW Aboriginal Consultative Education Group, a non-profit organisation working to improve educational outcomes for Aboriginal students. She was awarded a Member of the Order of Australia in 2012 for her service to Indigenous education and her community.

Since 1987, she has attended every World Indigenous Peoples Conference on Education —  a global gathering of Indigenous educators and communities — and is also a life member of the NSW Public Service Union.

“I’ve been a union member since I started work. I’ve always paid my union fees.”

A low-res photograph of a number of young Aboriginal women and men posing together in two rows and smiling.

Aunty Ruth also recently became a published author, releasing the children’s book Muttonfish Magic through Aboriginal publisher Magabala Books.

Amid her many achievements, she has also experienced hardship and trauma. Through it all, she says she found solace in her work.

“I’ve always said that work has been a good medicine for me,” she says.

Aunty Ruth’s daughter Trudy says her mum’s work ethic shaped the family.

“[She taught us] when you wake up, you go to school, or you go to work. You never lose a day of school. You can be the best worker in the world, but unless you’re showing up day in and day out — what’s the value?” she tells SBS News.

On 25 June, Aunty Ruth was presented with a certificate from the NSW Department of Education in recognition of 50 years of service.

Department’s secretary Murat Dizdar says: “Aunty Ruth is a powerhouse in our South Coast schools — a fierce and trusted advocate for the students and families she serves.

“Over 50 years with the NSW Department of Education, she has positively shaped the lives of thousands, building strong connections between schools, families and community services so young people don’t fall through the cracks but instead thrive in their schooling,” he tells SBS News.

An elderly woman stands outside with a man in front of a group of young students, who sit on sandstone blocks and wear light blue polos.

For Aunty Ruth, the past five decades have been devoted to that love of learning she first discovered sitting behind a desk at La Perouse Public School.

“The value of education is so important today.

Education is not a gift, it’s a right.

“We have a good public education system, and it’s every child’s right to use it.”

Royals on the Edge: King Charles Rides Tanks While Prince Harry Launches New Royal Revelations

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Royals on the Edge: King Charles Rides Tanks While Prince Harry Launches New Royal Revelations

In a departure from typical royal engagements, King Charles recently set aside the pageantry for military fervor by stepping aboard a Challenger tank. This unique experience took place during his visit with the Royal Tank Regiment stationed in Dorset.

King Charles swapped royal ceremony for military hardware as he climbed aboard a Challenger tank during an engagement with the Royal Tank Regiment in Dorset

The King, embracing a more hands-on approach, engaged directly with military elements by climbing onto a Challenger tank during his visit with the Royal Tank Regiment in Dorset.

This notable appearance by the 77-year-old monarch aligns with Buckingham Palace’s current focus on underscoring the royal family’s dedication to their official duties. This attention comes in light of heightened interest due to Prince Harry’s recent return to the UK.

Wearing goggles with a white shirt and striped tie, Charles took the commander’s position in a Challenger 2 on Monday (06.07.26) as it drove twice around a dirt track before spectators gathered at The Tank Museum in Bovington, where soldiers recently returned from deployment in Greece were reunited with their families.

The visit came just before Prince Harry, 41, arrived in Britain on Monday evening for five days of engagements after Buckingham Palace and the Duke of Sussex’s spokesperson issued conflicting accounts over accommodation at a royal residence.

Peter Weber Responds to ‘Bachelor’ Producer’s Allegations of a Hidden Relationship

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Peter Weber Responds to ‘Bachelor’ Producer’s Allegations of a Hidden Relationship

Peter Weber has recently addressed claims made by former Bachelor producer Julie LaPlaca about an alleged off-screen romance between them.

“It’s quite ironic that Julie is releasing a book focused on truth and love, considering that during my season of The Bachelor, where she was my main ally, her actions painted a different picture,” Peter, now 34, remarked to TMZ on Tuesday, July 7, in response to Julie’s memoir, The Love Producer.

Peter also pondered the influence Julie’s role as his producer might have had on the dynamics of their relationship.

“I must clarify that I’m not positioning myself as a victim here. I’m an adult accountable for my choices,” he clarified. “However, navigating such an experience involved placing a great deal of trust in individuals I barely knew at the time.”

Julie LaPlaca Details Peter Weber Relationship in New Book

Years have passed since their association sparked intrigue among fans of Bachelor Nation. Now, former producer Julie LaPlaca opens up about her connection with Peter Weber. “Peter had a sincerely kind heart, which genuinely moved me,” Julie, 41, reveals in her latest book, The Love Producer, which was published on Tuesday, July 7. “I felt he truly wanted to find…”

In the statement, Peter called out former Bachelor host Chris Harrison, who wrote the foreword to The Love Producer.

“I have a hard time understanding how [Chris] and Julie can both endorse this type of book when they know how badly they let me down,” he added.

Peter claimed he had a 90-minute conversation with Julie, 41, before the book’s release where he asked for some discretion when it came to sharing intimate details about their relationship.

“To have her laugh in my face while I was very vulnerably expressing my reasons for wanting to be left out of this book was unforgivable,” he claimed. “(And yes, she knows I have the conversation recorded).”

Julie worked on several seasons of The Bachelor and The Bachelorette, notably forming a close bond with Peter when he was the lead on season 24. In her memoir, Julie claimed the pair’s connection took a romantic turn after his season wrapped filming. According to Julie, they hooked up several times — even spending a night together shortly before Peter was spotted reconnecting with his fifth runner-up, Kelley Flanagan, in 2020.

In an exclusive interview with Us Weekly, Julie opened up about Peter’s response to the book, claiming he “reacted from a place of fear” when they spoke about it.

GettyImages-1461256811-peter-weber

Peter Weber went on a quest for love during The Bachelor season 24. After placing third on Hannah Brown’s season 15 of The Bachelorette in 2019, Weber went on to lead season 24 of The Bachelor the following year. During his time with the ABC franchise, he sparked a connection with producer Julie LaPlaca, she […]

“At the time, I offered to let him read a copy, and instead he panicked, and you know … that’s OK,” she said. “I just wish him the best, and I hope when he reads it, he sees that it’s coming from the heart.”

Julie emphasized that she wasn’t “out to get” the season 24 Bachelor. “I’m just sharing my truth and my story, and he was a big catalyst for me, like, leaving and embarking on my own healing journey, and diving deeper into understanding my patterns with men, you know, why did I always go for Peter Pans, if you will. And so, I’m super grateful for him,” she added.

Peter previously addressed her claims in an Instagram comment ahead of the book’s release, asserting that he’s “moved on from this period of my life” and “asked Julie on multiple occasions” to protect their privacy.
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