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Central Illinois Talent Shines in Prospect League All-Star Game

LAFAYETTE, Ind. (WCIA) — Thirty standout players from the Prospect League were chosen to showcase their skills at the annual All-Star Game, including five talents from Central Illinois.

The Lafayette Aviators had the honor of hosting the event, which featured players from each of the league’s 20 teams.

Representing Team West, Illinois second baseman Lucas Krebs from the Burlington Bees and Windsor native Graham Kasey, a pitcher for UIS playing with the Normal CornBelters, took the field.

Kasey expressed his excitement about being selected, saying, “Playing in this league for my fourth year, it’s great to finally make it here. I’ve had strong seasons before but wasn’t selected, so it feels fantastic to eventually be part of this.”

Joining them on Team East were UIS pitcher Nathan Trimble from Shelbyville, Champaign’s own Sam McArthur, and EIU pitcher Nolan Decker, contributing to a competitive lineup.

“This was my goal because I knew I probably wouldn’t go the whole season, so this was really big for me and it was my goal and I got it,” said Trimble. “So I was really excited.”

Team East got the 4-3 win, but Prospect League play continues through the beginning of August.

Comprehensive Coverage: FIFA World Cup 2026 Results, Match Reports, and Highlights from July 8

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In a gripping match that remained deadlocked, Switzerland triumphed over Colombia 4-3 on penalties after a goalless draw, securing their place in the quarter-finals against defending champions Argentina.

This encounter marked the last of the Round of 16 matches, with the scene set outside the United States for the 2026 tournament. Throughout, both teams found themselves at an impasse, perfectly balanced and unable to break the stalemate.

Amid the pressure of the penalty shootout, both teams experienced misses. However, Switzerland’s victory was sealed when their goalkeeper, Gregor Kobel, made a stunning save against Cucho Hernández, paving the way for Ruben Vargas to net the decisive penalty.

Colombia came into the match with a strong defensive record, having allowed only one goal in their four previous games. The support from their fervent fans in Vancouver did little to prevent Switzerland, who also showcased remarkable defensive resilience, from advancing.

The game saw its first significant action in the 21st minute when Switzerland’s Kobel executed a spectacular airborne save to deny Gustavo Puerta’s curling shot from the edge of the box.

The Swiss stepped up a gear immediately after the first hydration break, with Camilo Vargas beating away a shot from Fabian Rieder before denying Dan Ndoye.

But the match was goalless at half-time, with two well-matched teams struggling for inspiration.

Switzerland started the second half on the front foot, but Colombia also had their moments, with Luis Suárez lashing wastefully wide.

Both coaches made multiple changes in the second half but again struggled to create meaningful openings, with Colombia’s star winger Luis Díaz kept quiet.

Ndoye flashed a shot across goal in stoppage time, but nobody was able to get on the end of it, and the match was 0-0 at the end of normal time.

The game belatedly burst into life in the first period of extra time.

Colombia defender Jhon Lucumí headed against the bar from a corner in the ninth minute, and Kobel kept out a fierce effort from Jaminton Campaz as the South Americans upped the tempo.

A group of football fans in red and yellow shirts react to a match in progress.

At the other end, Vargas dived to his left to beat away an effort from substitute Zeki Amdouni.

Campaz missed a glorious chance to win the game with five minutes of time left on the clock.

With nothing to separate the teams, the game went to penalties.

Switzerland will face Argentina in Kansas City on Saturday after Lionel Messi’s team earlier beat Egypt 3-2 in Atlanta.

Switzerland last reached the quarter-finals when they hosted the World Cup in 1954.

Messi magic as Egypt hold Argentina to account

Argentina staged a stunning comeback from 2-0 down to avoid crashing out of the World Cup at the hands of Egypt on Wednesday, as Lionel Messi played his part in a 3-2 win to reach the quarter-finals.

In many ways, it was a mirror of Argentina’s unexpected struggles against Cabo Verde a week ago.

The reigning champions looked down and out when goals from Yasser Ibrahim and Mostafa Ziko, either side of Messi having a penalty saved, put the Pharaohs in sight of a historic victory in Atlanta.

However, Cristian Romero’s header sparked the comeback as Argentina struck three times in the final 11 minutes plus stoppage time.

Messi smashed home the equaliser to score for a ninth consecutive World Cup game and retake the lead for the Golden Boot with eight this tournament.

Enzo Fernández completed the turnaround with a superb header two minutes into stoppage time.

At the end, Messi shed tears of joy as he embraced his teammates.

Egypt were left furious after a number of controversial calls went against them, including a disallowed second-half goal, and a member of their coaching staff was red-carded after the winning goal.

But despite a second almighty scare against African opposition, Argentina will face either Colombia or Switzerland in the quarter-finals on Saturday.

Scaloni attempted to refresh a side that looked dead on their feet in the closing stages of a 3-2 win over Cape Verde in the Round of 32 on Friday.

Nicolás Tagliafico, Leandro Paredes and Julián Alvarez came in from the team that started in Miami, but Argentina got off to another slow start.

Marwan Attia’s deep cross to the back post was powered home by Yasser.

Argentina had the chance to level five minutes later when Tagliafico was wiped out by Haissem Hassan inside the box.

However, there was another chapter to Messi’s misery from the penalty spot at World Cups.

The eight-time Ballon d’Or’s strike was tentative, and Shobeir flew to his left to save, meaning Messi has now missed four of his eight non-shootout penalties at World Cups. He also became the first player to miss two in a single tournament, having also failed to hit the target against Austria in the group stages.

The penalty save was just the start of Shobeir’s inspired afternoon.

Alexis Mac Allister’s powerful header from point-blank range was next to be parried by the Al Ahly FC stopper.

Shobeir then produced one of the saves of the tournament to prevent Alvarez’s shot finding the bottom corner.

Egypt thought they had doubled their lead on the hour mark after a brilliant counter-attack.

Mohamed Salah played in Mostafa Ziko, who dinked the ball perfectly over the onrushing Emi Martínez.

However, Egyptian celebrations were cut short by a hugely controversial VAR intervention for a foul on Lisandro Martínez, just outside the Egypt box, at the start of the build-up to the goal.

The decision finally fired up the majority Argentine crowd, but they were silenced once more moments later by another blistering Egyptian break.

Salah again led the charge before feeding Hassan, and his cross was swept in by Zico.

Argentina looked like a beaten side with Messi among those who head was bowed during the second-half drinks break.

Yet Romero’s header — that Shobeir only just failed to keep out — sparked a remarkable revival as the defending champions hauled themselves up off the mat.

Moments later, a dazzling run by Messi teed up Lautaro Martínez, who headed just wide, and Messi was to have his moment of redemption seven minutes from time.

Gonzalo Montiel fed the ball back for his captain to strike sweetly on the half-volley.

Shobeir again got a touch but couldn’t get it out as the ball cannoned in off the bar for Messi’s 21st World Cup goal.

Then Fernandez’s bullet header from Lautaro Martinez’s cross completed the fightback, and Argentina’s relief was on full display after the final whistle.

You can watch all 104 matches of the FIFA World Cup 2026™ live, free and exclusive on SBS, SBS VICELAND and SBS On Demand.


Hamas to Dissolve Gaza Government Amid Israeli Concerns Over Hidden Hezbollah-style Agenda

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On Monday, Hamas declared the disbandment of the emergency committee managing Gaza’s civilian governance. This step could pave the way for a new administration backed by the U.S. to assume responsibility for civilian affairs.

The intended body, called the National Committee for the Administration of Gaza (NCAG), is intended to oversee civilian governance in Gaza following the conclusion of the war, with backing from the United States.

Hamas, labeled by the U.S. as a foreign terrorist entity, has controlled Gaza since it took over the area in 2007. It was responsible for the assault on Israel on October 7, 2023, which led to the outbreak of war. In the aftermath, Israel has remained firm in its stance that Hamas should have no role in governing or military operations in post-conflict Gaza.

This development might become a crucial test for President Donald Trump’s outlined strategy for Gaza and his broader diplomatic efforts in the region. A smooth transition could facilitate the creation of a post-war administrative body. However, critics from Israel and beyond argue that Hamas is keen to shed the burden of civilian governance but is not prepared to relinquish its military power or on-the-ground influence.

A Hamas spokesperson announces the dissolution of the group’s government in Gaza

Following the announcement, Hamas spokesperson Hazem Qassem and Gaza’s Director of the Government Media Office, Ismail Al-Thawabta, held a press briefing. They confirmed the resignation of the head of the Government Emergency Committee and its dissolution, marking a step towards transferring governance in the Gaza Strip to the National Gaza Administration Committee on July 6, 2026. (Jusoor News)

The Trump-led Board of Peace responded cautiously, saying its assessment would be “guided by actions, not promises.” The technocratic committee, which is currently based outside Gaza, has said it is prepared to begin operating once conditions allow.

But the announcement did not include a commitment by Hamas to disarm, the central demand from Israel and a core element of Trump’s post-war framework.

Alaa Abo Naddi, a Gazan teacher and political activist, said that the committee Hamas is dissolving was never the source of its real authority.

“I believe this is simply an attempt by Hamas to buy time,” Abo Naddi said. “The real question has always been whether Hamas is willing to give up its weapons and dismantle the armed groups and militias under its control.” 

He said Gaza’s civilian officials have long operated without independent authority and remain subordinate to Hamas’ security apparatus.

“In reality, even a low-ranking Hamas security officer can overrule them or have them arrested,” he said. “As long as Hamas retains its arms, this looks like an attempt to preserve its control and gain more time.”

Trump holding up signed agreement for peace in Gaza.

U.S. President Donald Trump holds the signed agreement of the first phase of the Gaza ceasefire between Israel and Hamas, in Sharm El-Sheikh, Egypt, October 13, 2025. (Evelyn Hockstein/Reuters)

Hadeel Oueis, editor-in-chief of the pan-Arab media outlet Jusoor News, similarly described the announcement as a “performative step” likely encouraged by one of Hamas’ regional backers.

Oueis said the move appeared intended to send Trump a message that Hamas had fulfilled its obligations and that Israel was now responsible for blocking the next phase of his plan.

“This is just a show and doesn’t change anything on the ground in reality,” Oueis told News Media. 

She noted that technical employees are expected to remain in place during the transition, arguing that Hamas would therefore remain the de facto authority unless its security and military structures were removed.

Michael Milshtein, head of the Palestinian Studies Forum at Tel Aviv University’s Moshe Dayan Center, also characterized the dissolution as largely symbolic but said its timing could signal a broader diplomatic effort.

Milshtein said Egypt, Qatar and Turkey have been working with Hamas to develop a compromise that could move the stalled post-war arrangement forward, particularly on the issue of disarmament.

Rather than demanding the immediate and complete surrender of Hamas’ weapons, he said the mediators may be pushing for a gradual and partial process that Hamas could accept.

“I assess that the step Hamas took today is part of a move coordinated with Turkey, Qatar and Egypt, intended to begin advancing the broader arrangement,” Milshtein told News Media.

He said Hamas had effectively thrown the ball into Israel’s court and could now argue that it had agreed to relinquish formal government control.

Palestinians collecting aid in Gaza

A Palestinian man collects food from a humanitarian aid distribution point in Beit Lahia, northern Gaza, on Sunday, July 20, 2025.  (Ahmad Salem/Bloomberg via Getty Images)

Israeli Foreign Minister Gideon Sa’ar rejected that distinction Tuesday, accusing Hamas of trying to reproduce the model used by Hezbollah in Lebanon, where an armed organization maintains military dominance while civilian institutions handle government services.

“They don’t care if others collect the garbage, provide municipal services and administer civilian affairs, if Hamas will remain the dominant military force,” Sa’ar said during a meeting with German Foreign Minister Johann Wadephul.

Sa’ar said Israel would continue to insist on the “disarmament of Hamas and all other terrorist organizations in the Gaza Strip, and its full demilitarization.”

Wadephul backed that position, saying Hamas must relinquish both its weapons and its de facto control of Gaza.

The United Nations also offered a cautiously positive response.

U.N. spokesperson Stéphane Dujarric said the organization had taken note of Hamas’ announcement concerning the dissolution of the Government Emergency Committee and the proposed transfer of administrative responsibilities to the National Committee for the Administration of Gaza.

“We welcome any step that contributes to the implementation of the ceasefire agreement and advances the objectives reflected in relevant Security Council resolutions, including the full implementation of the ceasefire, the protection of civilians, and the unhindered provision of humanitarian aid,” Dujarric said.

Hamas terrorists with weapons

Hamas terrorists stand guard on the day of the handover of hostages held in Gaza since the deadly October 7, 2023, attack, as part of a ceasefire and a hostages-prisoners swap deal between Hamas and Israel, in Rafah in the southern Gaza Strip, Feb. 22, 2025. (Hatem Khaled/Reuters)

He added that the U.N. continued to support “efforts toward unified Palestinian governance under the Palestinian Authority.”

Milshtein said the real test would be whether the National Committee for the Administration of Gaza is allowed to enter Gaza, operate independently and exercise genuine authority, while Hamas gives up not only its civilian role but also its security and military control.

Southern California Woman Shot During Attempted Carjacking on Mexican Beach Vacation with Dog

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Imagine setting off for a restful beach retreat, only to find yourself in a fight for survival. This was the chilling reality for a woman from Southern California who narrowly escaped a terrifying carjacking attempt in Mexico. Her supposed peaceful vacation with her cherished dog, Ellie, took a life-threatening turn.

Cassandra Light, a San Diego life coach, bravely recounted the traumatic incident that took place in Tijuana just about a month ago. Having enjoyed her time in Rosarito, she was on her way back home when the horror unfolded.

In a sudden and violent encounter, Light found herself at the mercy of an armed carjacker. The would-be thief fired multiple shots at her vehicle while her delightful golden retriever remained inside, witnessing the ordeal in terror.

Sharing more about the traumatic incident, a GoFundMe campaign set up for Light revealed that, “One bullet entered through my driver’s side window, traveled through my car, and exited through the passenger door.”

Tragically, another bullet struck Cassandra, inflicting significant injury. “A second bullet went through my lower leg, shattering both my tibia and fibula before exiting the other side hitting my ankle,” she detailed in her recount of the frightening encounter.

“I was then thrown from my vehicle out into the street… I was losing blood so fast.”

Light said it was adrenaline which kept her from truly feeling the pain rushing through her body when she looked up to see her sweet pup’s face still in the backseat of the car.

“When I tried to run to her I collapsed realizing all the bones in my leg had been completely broken by the gunshot and I had no ability to walk,” the life coach wrote. 

“Thankfully, I kept yelling her name and she jumped out of the window and ran to me.”


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Light said two women she didn’t even know rushed to her aid and one helped tie a tourniquet to stop the bleeding, until emergency personnel arrived. 

She was eventually transported from a Tijuana emergency room, to a hospital in San Diego. 

Since that time, she’s undergone multiple surgeries in an effort to repair the damage, having to get a “metal plate, a rod and multiple screws” in her leg.

Her road to recovery is going to be long, with months of physical therapy and more in order to learn to walk again.

“Losing the ability to do the work I love has been one of the hardest parts of this,” Light said, noting that all the time she was helping others get over barriers in their lives, she never imagined she would need others to help her get over hers.

She said her one bright spot through the ordeal has been her nearly 2-year-old dog, who never left her side — riding with her in the ambulance, waiting faithfully as she underwent emergency surgeries and helping her through the darkest moments of her recovery.

“The EMTs, nurses, and hospital staff continually commented on her calm, gentle presence,” Light wrote.

“They encouraged me to have her trained and certified as a therapy dog so that, once I’m healthy again, we can give back, bringing comfort to people experiencing trauma, hospitalization, and some of life’s most difficult moments, just as so many people brought comfort to us.”

Light said the financial impact of what has happened has been “overwhelming,” citing medical bills, inability to work, legal fees, rehab and recovery, and more.

The California Post reached out to San Diego officials for further information.

Tragic Harvey Shooting Claims Life of Former Morgan Park and Eastern Illinois University Football Star Keshawn Lewis-Hunt

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HARVEY, Ill. (WLS) — In a tragic incident, Keshawn Lewis-Hunt, once a promising football player hailing from Morgan Park High School and Eastern Illinois University, was shot and killed during a birthday gathering at his grandmother’s home in Harvey. The untimely event unfolded on Monday, as confirmed by local police and his grieving family.

According to authorities, the 20-year-old Lewis-Hunt sustained multiple gunshot wounds in the midst of a house party held on 160th Street and Ashland Avenue. The shooting reportedly occurred shortly after 1:15 a.m., shattering the peace of the night.

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The investigation revealed that a heated dispute erupted between two women at the celebration. In a gallant attempt to defuse the situation, Lewis-Hunt stepped in to mediate the altercation, a decision that tragically led to him being shot.

“As you was trying to break it up, break up a girl fight, you wind up getting shot,” his brother, Konya Hunt, recounted with palpable anguish.

The loss has left a profound void among Lewis-Hunt’s family, friends, and the wider community, including former coaches who witnessed his growth as both an accomplished athlete and a remarkable young man.

Nathan Irons, Lewis-Hunt’s former youth football coach, said he began coaching him when he was 7 years old.

“To watch somebody grow up, and they get taken away from you – that’s the worst feeling I got right now,” Irons said.

Irons described Lewis-Hunt as someone who routinely sought to calm conflicts rather than create them.

“Key went out being who he was; always trying to de-escalate a situation. He didn’t care for the drama,” Irons said.

Lewis-Hunt later died at a hospital. His death ended aspirations of playing professional football, leaving loved ones mourning the loss of a young man they said had a promising future.

“Right now, I don’t even know because I’m not supposed to have last words for him,” Irons said as he cried.

Police said two other men were injured in the shooting. Family members said one of the injured men was Lewis-Hunt’s cousin, whose birthday was being celebrated.

No arrests have been announced, and the investigation remains ongoing.

Copyright © 2026 WLS-TV. All Rights Reserved.

NFL player draws attention from multiple teams amid potential legal challenges

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Despite the looming threat of a life sentence, former Lions player Terrion Arnold is reportedly still attracting interest from NFL teams. This development comes from a surprising new report.

Arnold, aged 23, was let go by the Detroit Lions on June 29. This followed allegations that he was involved in orchestrating a kidnapping and armed robbery, charges that could see him receiving a life sentence.

However, the questions surrounding his legal situation haven’t scared off all NFL teams. According to his agent, Harvey Steinberg, three teams have already expressed interest in Arnold.

A recent report by ESPN indicates that Arnold is poised to visit ‘several teams’ that have shown interest in him. This comes after he received judicial approval to pursue his NFL career further.

Earlier this week, Arnold successfully cleared waivers after posting a $1 million bond. He is currently under house arrest at his Tallahassee, Florida home, allowed to leave only for training, playing, or traveling with an NFL team. Furthermore, he has surrendered his passport as part of his bail conditions.

It has not been specified which teams he will visit, or which teams have privately expressed an interest in him, but it raises the possibility of him returning to the field in the 2026 season. 

Terrion Arnold grins in court after a judge paved the way for his return to the NFL

Terrion Arnold grins in court after a judge paved the way for his return to the NFL

The cornerback was released by the Detroit Lions but could yet return with a different team

The cornerback was released by the Detroit Lions but could yet return with a different team

In a court appearance last week, prosecutors had requested Arnold be fitted with an ankle monitor, however his attorneys argued he would be unable to play football with this device on – something the judge sided with.

The Lions took Arnold in the first round of the 2024 NFL Draft, held in Detroit. He has now become the first player selected in the first round from that year’s draft to be released by his team.

Arnold played 24 games, with 22 starts, in his two years with the Lions. He managed one interception, against the Minnesota Vikings in November 2025, and defended 18 passes.

He has been accused of leading a plot to detain and pistol-whip three people he believed had stolen from him.

However, investigators claim those victims had nothing to do with the theft – which occurred in February.

Over $250,000 worth of personal property belonging to Arnold and others was reported stolen from an AirBnB rental about 20 miles west of Tampa on February 1.

Arnold speaks to his defense attorney during his pretrial detention hearing in Tampa

Arnold speaks to his defense attorney during his pretrial detention hearing in Tampa

Arnold poses alongside his mother at the NFL Draft in Detroit back in April 2024

Arnold poses alongside his mother at the NFL Draft in Detroit back in April 2024

Three days later, three men in their late teens were held at gunpoint, battered, pistol-whipped and robbed at a Tampa apartment.

Authorities claim that Arnold was the ‘primary conspirator’ in the attack. Arnold has denied his involvement, according to the player’s management agency.

At least seven people face charges, including two who pleaded guilty last month and are cooperating, the state attorney’s office said. One was immediately sentenced to four years in prison for kidnapping, conspiracy and robbery with a gun, records show.

Arnold was initially denied bail in a pre-trial motion from prosecutors. That motion, reviewed by the Daily Mail, shed light on further details which hadn’t been revealed when the cornerback initially turned himself in.

Within the motion, Arnold is accused of instructing co-defendant Jasmine Randazzo to lure the three victims to her Tampa apartment, where roommate and co-defendant Arianna Del Valle was waiting as fellow co-defendants Christion Williams and Lyndell Hudson hid inside the residence.

Del Valle greeted two of the victims at the door. After one asked where Randazzo was and began searching for her, Williams and Hudson emerged from a bedroom closet carrying firearms, according to the motion. Hudson pointed an AR-15-style rifle at one victim and began striking him while Williams did the same to the other victim with a semiautomatic firearm.

The third victim later arrived at the apartment door out of concern for his friends’ whereabouts, according to prosecutors, who claim he suffered a similar fate. 

Prosecutors say the assaults were captured on a video livestream and shared by Del Valle with Arnold and co-defendants Freddie Hughes and Boakai Hilton as they drove towards the Tampa apartment from Tallahassee.

Arnold played 24 games, with 22 starts, in his two years with the Detroit Lions

Arnold played 24 games, with 22 starts, in his two years with the Detroit Lions

Co-defendant Arianna Del Valle has admitted to her role in the scheme, prosecutors say

Co-defendant Arianna Del Valle has admitted to her role in the scheme, prosecutors say 

Meanwhile, the co-defendants allegedly engaged in a text message chat, where Arnold and Hilton are accused of giving instructions to Del Valle, Williams, and Hudson on the beatings. Additionally, Hudson, Williams and Hughes allegedly stole wallets, phones, jackets, cash, and jewelry belonging to the three victims.

After Arnold, Hilton, Hughes, and Ridgeway parked outside, the armed assailants allegedly escorted the victims outside, where they were forced into their vehicles and fled, according to prosecutors.

The victims promptly filed a report with Tampa police and a search warrant was served on Del Valle and Randazzo’s apartment, leading to Del Valle’s arrest. She has since admitted to her involvement in the scheme, as has Randazzo, who received a four-year prison sentence this week. Del Valle has yet to be sentenced in the case.

Both Randazzo and Del Valle each positively identified Arnold as the defendant, according to the motion.

Five Effective Daily Exercises to Tone Abdominal Muscles Faster Than Traditional Gym Routines for Individuals Over 55

Have you noticed a bit more around your waist after hitting 55? Consider incorporating these five daily exercises, recommended by trainers, to help address that.

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While a tummy roll may seem like a precise issue, achieving the desired changes in your midsection involves a comprehensive approach to training. Regular strength exercises are vital for preserving lean muscle, maintaining consistent activity levels helps your body stay active throughout the week, and establishing a repeatable routine makes it simpler to maintain your efforts.

With my clients, I focus on crafting workout sessions that seamlessly fit into their schedules. The goal is to ensure the workouts are effective without being so exhausting that they become difficult to repeat over time. A short circuit workout often proves to be effective as it promotes meaningful exertion, keeps the body active, and offers a clear plan clients can follow as they strengthen.

Utilizing compound exercises and managing controlled intervals can significantly increase the amount of work accomplished in a brief session. These exercises target larger muscle groups, increase the intensity of the workout, and assist in reaching body-composition goals by burning calories while preserving strength.

These five exercises are specifically crafted to achieve these results. Employ them in a circuit format, carefully selecting weights and intervals that you can manage, and integrate this routine steadily into your habits to gradually support a stronger core.

Dumbbell Squat to Press

The dumbbell squat-to-press gives your legs, hips, shoulders, triceps, and core a lot to do in a single rep. Your lower body creates the drive out of the squat, then your upper body finishes the movement overhead. That combination brings more total muscle into the session and makes the exercise a strong fit for body-composition goals. Start with light dumbbells and keep the squat depth in a range you can control.

Muscles Trained: Quadriceps, glutes, hamstrings, shoulders, triceps, core.

How to Do It:

  1. Stand with your feet about shoulder-width apart and hold dumbbells at shoulder height.
  2. Brace your core and keep your chest tall.
  3. Sit your hips back and lower into a controlled squat.
  4. Press through your whole feet to stand tall.
  5. Continue the motion by pressing the dumbbells overhead.
  6. Lower the dumbbells back to shoulder height and repeat.

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

Best Variations: Bodyweight squat to reach, goblet squat, alternating dumbbell press.

Form Tip: Keep your ribs stacked over your hips as the dumbbells travel overhead.

6 Home Exercises That Restore Muscle Tone Faster Than Gym Classes After 60

Incline Push-Up

Incline push-ups target the chest, shoulders, triceps, and core while offering a simple way to scale the movement. A higher surface makes the push-up more accessible, while a lower surface adds challenge as your strength improves. Your midsection has to stay firm through the entire rep so your body moves as one unit. Use a sturdy counter, bench, or wall and focus on smooth, controlled reps.

Muscles Trained: Chest, shoulders, triceps, core, glutes.

How to Do It:

  1. Place your hands on a sturdy, elevated surface slightly wider than shoulder-width.
  2. Step your feet back until your body forms a straight line.
  3. Brace your core and squeeze your glutes.
  4. Lower your chest toward the surface with control.
  5. Bend your elbows to roughly 90 degrees, or as far as you can move smoothly.
  6. Press through your palms to return to the starting position.

Recommended Sets and Reps: Perform 3 sets of 8 to 12 reps. Rest for 45 to 60 seconds between sets.

Best Variations: Wall push-ups, counter push-ups, slow-tempo incline push-ups.

Form Tip: Keep your elbows angled slightly back and avoid letting your hips sag as you lower.

Dumbbell Bent-Over Row

Dumbbell bent-over rows build upper-back strength while giving the biceps, grip, hips, and core plenty of work. The row helps strengthen the muscles that support tall posture, while the hinged position asks your midsection to stay steady under the load. This adds a valuable pulling pattern to balance the pressing work from push-ups and squat-to-press reps. Keep the dumbbells light enough that you can pause at the top without losing your body position.

Muscles Trained: Upper back, lats, rear delts, biceps, core, glutes, forearms.

How to Do It:

  1. Stand with your feet hip-width apart and hold a dumbbell in each hand.
  2. Soften your knees and push your hips back.
  3. Let the dumbbells hang below your shoulders with your spine long.
  4. Pull your elbows back toward your ribs.
  5. Pause briefly as your upper back tightens.
  6. Lower the dumbbells with control and repeat.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps. Rest for 45 to 60 seconds between sets.

Best Variations: Supported single-arm rows, split-stance rows, slow-tempo rows.

Form Tip: Keep your torso steady and focus on pulling your elbows back rather than curling the weights.

The Daily 10-Minute Routine Doctors Recommend to Restore Knee Strength After 60

Suitcase Carry March

Suitcase carry marches make your core work in a very practical way. Holding weight on one side challenges the obliques to keep your torso tall while your hips and standing leg manage each step. The march also engages the hip flexors and calves, which keep the movement active without requiring travel across a large space. Use one dumbbell or kettlebell and switch sides each set.

Muscles Trained: Obliques, deep core, grip, shoulders, glutes, hip flexors, calves.

How to Do It:

  1. Stand tall with a dumbbell or kettlebell in your right hand.
  2. Let the weight hang at your side with your shoulder relaxed.
  3. Brace your core and keep your ribs stacked over your hips.
  4. Lift your left knee toward hip height with control.
  5. Lower your foot and continue marching in place.
  6. Complete the set, then switch the weight to your left hand.

Recommended Sets and Reps: Perform 3 sets of 20 to 30 seconds per side. Rest for 30 to 45 seconds between sets.

Best Variations: Static suitcase holds, farmer carry marches, slow-tempo suitcase marches.

Form Tip: Resist leaning toward or away from the weight as you march.

Medicine Ball Slam Intervals

Medicine ball slam intervals give the routine a strong conditioning finish while still involving your abs, upper back, hips, and legs. Each slam starts with a tall reach, then uses the whole body to drive the ball into the floor. The quick reset keeps your heart rate elevated, and the controlled hinge used to pick up the ball reinforces strong movement through the hips. Use a soft slam ball and reset your position before every rep.

Muscles Trained: Abs, lats, shoulders, upper back, glutes, quadriceps, hamstrings, core.

How to Do It:

  1. Stand with your feet about shoulder-width apart and hold a soft medicine ball with both hands.
  2. Brace your core and raise the ball overhead.
  3. Reach tall while keeping your ribs stacked over your hips.
  4. Drive the ball straight down toward the floor with force.
  5. Hinge at your hips and bend your knees to pick up the ball.
  6. Stand tall, reset, and repeat.

Recommended Sets and Reps: Perform 3 sets of 20 to 30 seconds. Rest for 45 to 60 seconds between sets.

Best Variations: Low-impact ball slams, scoop slams, side slams.

Form Tip: Use your hips and abs to power the slam, then pick up the ball with a controlled hinge.

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How to Use These Daily Exercises After 55

This routine works well as a short daily circuit when you manage the effort across the week. Keep the weights moderate, move with control, and let the sessions build consistency.

  • Complete one set of each exercise in order: Rest for 60 to 90 seconds after the medicine ball slams, then repeat the circuit.
  • Use two to three rounds on strength-focused days: Pick three nonconsecutive days each week for the fuller version of the workout.
  • Keep lighter days lighter: Complete one round with a relaxed pace on the other days to stay active and reinforce the movement patterns.
  • Progress gradually: Add a few reps, a little time, or a small amount of weight when your current version feels strong and controlled.
  • Support the work with daily movement: Walking, active hobbies, protein-rich meals, hydration, and solid sleep all help the training show up more clearly over time.

A firmer midsection develops through the work your whole body does consistently. Keep the circuit purposeful, build the challenge slowly, and let those daily sessions add up.

References

French Court Grants Conservative Candidate Green Light, Yet House Arrest Looms Over Campaign

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A French appeals court has upheld the embezzlement conviction of Marine Le Pen, a prominent conservative and former presidential candidate, though it has reduced her sentence. While she is now permitted to run for the presidency in 2027, she will be required to wear an ankle monitor for a year.

The Paris Criminal Court initially convicted Le Pen in 2025. She, along with other members of the National Rally party, was accused of misusing millions of euros in European Union funds by channeling the money to aides working on French domestic political activities. Le Pen has consistently denied any criminal conduct.

Originally, Le Pen’s sentence included five years of prison time, with two years suspended and three years of house arrest. According to the French judicial system, the suspended sentence served as a warning, while the house arrest was expected to be enforced. The initial ruling also imposed a five-year ban prohibiting her from contesting in future elections, effectively disqualifying her from the 2027 presidential race.

However, on Tuesday, the appeals court altered her sentence to three years in total, with two years suspended. Le Pen is now required to serve the remaining one year under house arrest, as detailed in a statement revealed by News Media.

National Rally parliamentary group president Marine Le Pen arrives to attend the verdict in the appeal trial of RN former or actual members on charges of embezzlement of European public funds in a case of alleged European Parliament fake jobs at Paris Court of Appeal on July 7, 2026.

Marine Le Pen pictured as she arrives for the verdict of her appeal trial involving claims of embezzling European public funds, related to alleged fake jobs in the European Parliament, at the Paris Court of Appeal on July 7, 2026. (Kenzo Tribouillard/AFP via Getty Images)

The ruling also shortened her ban from running for office to 45 months, 30 of which are considered to be suspended. Given that the court considered her suspension active starting from initial sentencing in March 2025, the ruling means Le Pen is eligible to run for office effective immediately.

However, if she were to decide on a presidential run, she would have to do so while serving the house arrest sentence, a prospect she has already cast doubt on.

“If I’m allowed to be a candidate but am effectively prevented from campaigning freely, then you understand that wouldn’t be possible,” she told French media Wednesday.

Le Pen, along with 11 other associates, were found guilty of a litany of crimes related to the misuse of public funds. Le Pen herself was found guilty on charges of misappropriating public funds and complicity in the misappropriation of public funds.

“The court found that an organization had been set up to allow the European Parliament to cover the remuneration of parliamentary assistants for National Front (which became Rassemblement National) MEPs, whereas their activities had no connection with the mandate of their MEP and they were actually working for the national political party,” a press release from the Paris Court of Appeals read.

French President Emmanuel Macron in black suit standing at podium

French President Emmanuel Macron holds a press conference on July 10, 2025, in London, England. (Leon Neal)

The release claimed the defendants misappropriated €2.8 million, which the court ordered them to pay back in restitution.

Le Pen, for her part, admitted that some staff paid as EU staffers were relegated to domestic French work, but she claimed it was simply a mistake and not, as alleged, part of a scheme to divert E.U. funds to her National Rally party.

French right-wing party National Rallly (RN) president Jordan Bardella (L) and President of National Rally parliamentary group Marine Le Pen hug as they attend a RN party event "La fete champetre" in Lievin, northern France on July 4, 2026.

National Rally President Jordan Bardella and Marine Le Pen hug as they attend a party event in Lievin, northern France on July 4, 2026. (Simon Wohlfahrt/AFP via Getty Images)

Le Pen, according to The Associated Press, immediately went from the courthouse to National Rally headquarters to strategize the party’s future plans. She is expected to address the country in a news conference or interview Tuesday night.

Her legal team at the courthouse said, “We ⁠are considering the decision as a whole. We will issue a further statement. We are partially satisfied,” according to Reuters.

News Media contacted representatives for National Rally and the Paris appeals court for further comment.

Michael Goodwin: Discover America’s Pride and Joy Showcased at the 250th Celebration

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The 250th anniversary of the United States sparked an extraordinary celebration, marked by both a nationwide surge of patriotism and a majestic procession of tall ships navigating through the waters of New York Harbor.

From coast to coast, revelries were amplified by the simultaneous and extraordinary World Cup excitement, with countless international visitors passionately supporting their home teams.

However, the aftermath left a considerable hangover.

Our hopes for soccer success dwindled as the national team faltered in competition, while the shift back to regular political discourse marked a stark contrast to the euphoric atmosphere of the extended holiday weekend.

Yet, before the joyous celebrations fade from memory, it’s important to reflect on the exuberant displays of national pride and recognize what they reveal about our country’s distinctive role and impact on the world.

The vast majority of Americans, to the chagrin of the political left and their media handmaidens, do indeed love their country.

They are deeply proud, and not at all ashamed, of how we got to the top of the heap and how we stay there.

More From Michael Goodwin

A personal favorite involved the parade of tall ships and the expressions of genuine affection they conveyed from long-term allies on our special birthday.

Watching the harbor events on NBC News, my guard was up for any hints of the legacy media’s habit of lapsing into anti-Americanism.

Journos play it straight

Happily, I detected none and was grateful that the network’s anchors and reporters appeared to be sharing in the joy of the hot but glorious day.

They were fully engaged in what American independence has meant at home and around the world for 250 years — and what it continues to mean, even in these tense and difficult times.

As embodied by our founding documents and their championing of individual rights and limits on government power, the resulting national greatness has been and remains an inspirational example for people around the world.

One obvious aspect of that shining city on the hill is how our extraordinary military might has been used to spread the blessings of freedom and remove the shackles of oppression around the globe.

We also see it in our remarkable standard of living that is propelled by private enterprise, which, when combined with restrained government power, has turned an 18th century event into a living, aspirational example for billions of people.

The celebrations were thus a pleasant diversion from the strained relations America is ­experiencing with some of those same nations, mostly over the war in Iran.

Additionally, the domestic partisan animosity that is directed at President Trump on a daily basis also took a holiday respite.

Days that were jammed with over-the-top patriotic activities highlighted the fact that he was the right president for this special moment.

His unabashed American boosterism is genuine, as is his vision for a grand future, ­although they can get diluted when he digresses into personal boasting.

But he acted entirely appropriately during the weekend’s numerous events, including his stirring speech at Mount Rushmore.

Predictably, a sour note came from the Associated Press account of the event, which accused him of switching from “soaring rhetoric about American exceptionalism” to “a darkly political speech with warnings about a sinister threat of communism that evoked one of the country’s ugliest chapters.”

Snark from the AP

His sin, to the AP, was to say “communism is a mortal threat to American liberty,” and “the greatest threat to our country, including World War I, World War II, Pearl Harbor or even 9/11.”

The outlet felt compelled to allege that his language “evoked the Red Scare of the 1950s, when alleged communists were persecuted and blacklisted from jobs across America, from Washington to Hollywood.”

The AP also revealed its disdain for all things Trump by saying his remarks fell short of Ronald Reagan and Gerald Ford, two previous Republican presidents who gave important speeches at the iconic spot.

The snarky coverage ended the reverie and heralded a fresh outbreak of Trump Derangement Syndrome. And this time it wasn’t limited to blue state Dems and their rabid media megaphones.

This time, TDS went fully global.

And it’s still spreading.

It was probably only a matter of time given America’s rattled relations with much of Europe.

But it was impossible to predict that the spark would be a World Cup ruling that suspended one of America’s top players from the crucial soccer match Monday.

Trump, who was instrumental in his first term in making the deal for America to be the major host of the world tournament, did what any American president should have done, but most probably would not have.

In fact, he was far from alone in seeing the ban against star striker Folarin Balogun as excessive, especially considering precedents and the circumstances.

As the president described his phone call to the head of the soccer governing body, he told reporters that he merely asked FIFA President Gianni Infantino for “a review,” because Trump found it excessive to ban a player from participating in the next game.

“It’s one thing to penalize somebody for the game, but how do you penalize them for a game that hasn’t been played yet?” he said.

“It’s very unfair. You can’t do that. So, yes, I asked for a review by FIFA.”

Independent decision

Infantino said after the decision was made that Trump’s call did not affect the lifting of the penalty.

The leftist media wasn’t buying any of it, and showed their stripes with claims such as this one in The Athletic, owned by The New York Times: “A United States defeat against Belgium was probably the political outcome” Infantino wanted.

There they go, mind-reading again.

Most Democrats had the good sense to remain silent, lest they confirm the growing suspicion that they hate Trump more than they love America.

An exception was California US Rep. Sam Liccardo, who objected to Trump even raising the issue with FIFA.

He wrote on social media that “we can’t win this way,” and “I won’t cheer FIFA’s capitulation to power.”

After the ruling, he told Politico “this outcome after this corruption summit between FIFA and Donald Trump accentuates the distaste for many.”

Tellingly, his message echoed the tone of the victors.

Following the 4-1 thrashing of the American squad, Belgium’s team used its X account to send a triumphant message that read, simply, “Overturn this.”

To the victor goes the spoils, and the Belgium players made the point on the field after the game, with a celebration that featured them imitating Trump’s iconic dance in front of their joyous fans.

Dreams of an American soccer championship have been dashed, but more important is that the sights, sounds and joy of the 250th celebration were genuine.

May they spur America’s resolve to continue the fight for the independence of the human spirit for the next 250 years.

Famous steakhouse brand struggles to survive with just four locations remaining

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A renowned American steakhouse chain is grappling with its future, now reduced to only four branches nationwide.

Claim Jumper, known for its generous servings, the gigantic chocolate motherlode cake, and decor reminiscent of the gold rush era, has seen its once-extensive chain winnow down to a few restaurants after many years of closures.

The latest setback occurred recently as the chain discreetly closed its San Bernardino, California location, marking it the 41st shutdown since 2010, leaving just four independent Claim Jumper diners operating across the country.

Currently, three of these restaurants are situated in Southern California—specifically in Costa Mesa, Buena Park, and San Diego—accompanied by a single outpost in Tualatin, Oregon.

This significant contraction reflects broader challenges faced by restaurant chains in the U.S., which are contending with escalating labor costs, peak beef prices, persistent inflation, and evolving consumer preferences, leaving many popular casual dining spots fighting to stay afloat.

Founded in 1977 in Los Alamitos, California, Claim Jumper became a household name thanks to its enormous portions, rustic mining-town atmosphere and indulgent comfort food.

At its peak, the chain operated 45 restaurants across eight states, serving everything from prime rib and rotisserie chicken to its legendary Motherlode Cake – a towering chocolate dessert that packed almost 3,500 calories per slice.

In 2005, founder Craig Nickoloff sold the business to a private equity firm in a deal reportedly worth around $250 million.

Claim Jumper, the California-born restaurant famous for its oversized portions, has seen its once-sprawling empire reduced to a handful of locations after decades of closures

Claim Jumper, the California-born restaurant famous for its oversized portions, has seen its once-sprawling empire reduced to a handful of locations after decades of closures

At its peak, the chain operated 45 restaurants across eight states

At its peak, the chain operated 45 restaurants across eight states

Just five years later, the company filed for Chapter 11 bankruptcy following the financial crisis before being acquired by hospitality giant Landry’s Inc., owner of Morton’s Steakhouse, Mastro’s, Bubba Gump Shrimp Co., Joe’s Crab Shack and Rainforest Cafe.

Despite the rescue, the closures have continued.

The San Bernardino restaurant, which served diners since 1999, closed its doors in June without explanation, following the closure of locations in Henderson, Nevada, earlier this year and La Mesa and Temecula, California, in 2024.

Landry’s still operates three casino-based restaurants branded simply as CJ inside Golden Nugget casinos in Las Vegas and Laughlin, Nevada, but the original Claim Jumper brand has largely disappeared from America’s dining landscape.

The chain’s collapse mirrors wider problems facing the casual dining sector.

According to data from the Federal Reserve Bank of St. Louis, average steak prices climbed to $12.73 per pound in March, roughly 16 percent higher than a year earlier, squeezing restaurant margins and forcing many operators to raise menu prices.

At the same time, consumers have become increasingly selective about eating out, with many opting for cheaper fast-food deals, takeout or delivery instead of traditional sit-down restaurants.

Several major steakhouse brands have announced closures in recent months.

Founded in 1977 in Los Alamitos, California, Claim Jumper became a household name thanks to its enormous portions, rustic mining-town atmosphere and indulgent comfort food

Founded in 1977 in Los Alamitos, California, Claim Jumper became a household name thanks to its enormous portions, rustic mining-town atmosphere and indulgent comfort food

The chain is known for its legendary Motherlode Cake - a towering chocolate dessert that packs almost 3,500 calories per slice

The chain is known for its legendary Motherlode Cake – a towering chocolate dessert that packs almost 3,500 calories per slice

Outback Steakhouse owner Bloomin’ Brands has been trimming underperforming restaurants, while McCormick & Schmick’s recently closed its long-running Pittsburgh location. Quaker Steak & Lube is also shutting its final Florida restaurant after more than two decades.

For many diners, however, Claim Jumper’s decline represents more than another restaurant closure – it’s the end of a childhood tradition.

News that the chain is down to just four locations sparked an emotional response on Reddit, where hundreds of former customers shared memories of birthday celebrations, family dinners and famously enormous portions.

‘God I miss Huell,’ one commenter joked while reminiscing about the restaurant’s famous Motherlode Cake after another user recalled a television segment showing that even the display slices weren’t real.

Others said the chain’s sprawling salad bar was reason enough to visit. ‘They had an epic salad bar,’ one former customer wrote, while another remembered diners helping themselves to whole avocados.

Many said the restaurant’s giant chocolate cake remained unforgettable decades later. ‘All I can remember is that cake,’ one user wrote.

Another recalled how a single slice easily fed an entire family. ‘My parents would order one slice and everyone in our family of six would get a full layer.’