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France Triumphs 4-1 as Ousmane Dembele Shines Against Norway in Boston

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In a dazzling display, Ousmane Dembele netted a remarkable first-half hat-trick, propelling France to a commanding 4-1 victory over a depleted Norway side that notably kept Erling Haaland on the sidelines.

France’s emphatic triumph clinched their position at the summit of Group I, setting up a potential Round of 32 fixture against Sweden. This performance further cements their standing as frontrunners in the tournament.

Despite Jorgen Strand Larsen missing a penalty for Norway in the second half, they are set to face Ivory Coast in the knockout stage. Fans, however, were left disappointed as they missed out on the eagerly awaited Mbappe-Haaland duel—the clash of two striking titans.

Dembele’s hat-trick elevates his World Cup goal tally to four, firmly positioning him in the chase for the coveted Golden Boot. Desire Doue capped off the victory by scoring France’s fourth goal in the dying moments of the match.

Ousmane Dembele put on a Ballon d'Or worthy display with a hat-trick up against Norway

Ousmane Dembele delivered a performance worthy of Ballon d’Or recognition with his hat-trick against Norway.

The PSG star stole the show in Boston on a night where others were supposed to shine most

The PSG star stole the show in Boston on a night where others were supposed to shine most

Why are France favourites?

I have seen them play their last two matches, against Iraq and Norway, and they have been dazzling in both. The former Scotland winger Pat Nevin described them as the Harlem Globetrotters of this tournament this afternoon, and it captures something of their star quality. 

When they break forward, they do it with bewildering speed and bewitching close control. So much attention has been lavished, correctly, on Mbappe but they reminded everyone tonight they are far more than a one-man team. 

Dembele is the reigning holder of the Ballon d’Or and he played like it. Pity the poor defences who play against those two when they are in this kind of form. Pity the poor defences who have to play against Michael Olise when he is in this kind of form. France have so many attacking weapons, it is difficult to know which way to look.

Does Norway manager Stale Solbakken deserve criticism for resting 10 players, including Haaland, for the game?

The decision ruined the narrative surrounding the game and spread a wave of disappointment around the ground. Given this is a team that had not qualified for the World Cup for 28 years and whose fans had travelled here in their thousands to see their talisman play, it was hard for them, and for a worldwide audience, not to feel cheated of a great spectacle. 

In Solbakken’s defence, Norway do not have the squad depth France enjoy and, in terms of the quality of opposition ahead, it appears to make very little difference whether you finish first or second in Group I. The group winner’s path to the final currently includes Sweden in the Round of 32 and then possible fixtures against Germany, Holland and Spain. 

The runners-up route will feature Ivory Coast next, and then perhaps, Brazil, England and Argentina. So Solbakken made his choice and we found out what it would have been like to be at the gunfight at the OK Corral only to discover someone had tied Wyatt Earp to a chair and left him in the saloon. If Norway beat Ivory Coast, it will vindicate Solbakken’s decision.

Kylian Mbappe (left) turned provider for Dembele while Erling Haaland (left) was rested

Kylian Mbappe (left) turned provider for Dembele while Erling Haaland (left) was rested

Was it a smart decision then?

Probably. We’ll never know but it is unlikely that Norway would have beaten France even with Haaland and the rest of their first team on the pitch. It felt as if it went against the spirit of the competition to rest so many players but their first-choice team will be fresh for Ivory Coast. If they go deep in the competition, it will be hailed as a brave move.

Is Dembele in the race for the Golden Boot, too?

Absolutely. One of the most impressive things about France’s victory over Iraq in Philadelphia was the way in which Dembele unselfishly squared the ball to Mbappe for Mbappe’s second goal when Dembele could have scored himself. That pointed to a good relationship between the two of them and a decent spirit within the squad. 

Mbappe repaid the favour tonight, laying on two of Dembele’s three goals. Only Lionel Messi has more than the French pair at the moment and if France go all the way to the final, both of them may have a decent shot at overhauling him.

Dembele, teed up twice by Mbappe in the first half, lit up a game played with glorious abandon

Dembele, teed up twice by Mbappe in the first half, lit up a game played with glorious abandon

Dembele had been in the shadows to start this tournament but now has his crowning moment

Dembele had been in the shadows to start this tournament but now has his crowning moment

Do you feel cheated?

It’s hard to feel cheated after a game like that. Sure, we were denied the spectacle of Haaland v Mbappe but the teams still produced one of the most entertaining matches of the World Cup so far and Dembele scored the fastest hat-trick at the tournament for 72 years, the second-fastest of all time. 

Norway may have effectively ducked out of the contest but many of the supporters who were in the Gillette Stadium on Friday will have left it feeling that they just witnessed the next world champions in action.

Where does this leave the Golden Boot race?

It strengthens Messi’s position. If he plays against Jordan in Dallas on Saturday, there is every reason to think that he will add to his tally of five goals and move clear of the players, including Dembele, Mbappe and Haaland, who have all scored four.     

Have you paid attention to the action so far? Try our World Cup quiz HERE. 

California Appeals Court Confirms Harvey Weinstein’s Rape Conviction, Orders Resentencing

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LOS ANGELES — In a significant development on Friday, an appeals court confirmed the legitimacy of Harvey Weinstein’s 2022 rape and sexual assault conviction in California, although it instructed the trial judge to deliver a revised sentence.

The decision was reached unanimously by a trio of judges from California’s 2nd District Court of Appeal.

“We are disappointed by today’s decision and respectfully disagree with the Court of Appeal’s conclusions regarding the fairness of Mr. Weinstein’s trial,” stated Weinstein’s spokesperson, Juda Engelmayer, in an emailed response. “However, the court rightfully acknowledged that his sentence requires reevaluation.”

This ruling came shortly after New York prosecutors announced on Thursday that they would not pursue a fourth trial against Weinstein, following the accuser’s decision to avoid testifying again due to the emotional toll.

Though Weinstein remains incarcerated, having been convicted of another sexual felony in New York, the unresolved status of the New York rape charge persisted after his conviction was overturned and two juries could not come to a verdict.

In California, Weinstein, 74, was convicted in December 2022 of one count of rape and two counts of sexual assault against an Italian model and actor known during the trial as Jane Doe 1. Weinstein was sentenced to 16 years in prison.

The former movie magnate’s lawyers argued in his appeal that in his Los Angeles County trial, the testimony of the head of a film festival was unfairly limited by Superior Court Judge Lisa B. Lench, and had been seeking a new trial.

In New York, Weinstein is awaiting a September sentencing on his still-standing assault conviction involving a different woman. Prosecutors are seeking a 20-year prison term. He would serve his California sentence only after that.

After the Los Angeles trial, Jane Doe 1 later came forward under her name, Evgeniya Chernyshova, when she sued Weinstein in civil court.

The Associated Press does not typically name people who say they have been sexually abused unless they come forward publicly as Chernyshova did. Her attorney also said she consented to being named.

Chernyshova testified that Weinstein arrived uninvited to her hotel room during the 2013 LA Italia Film Festival and assaulted her.

Weinstein’s defense argued that a judge wrongly prevented his trial lawyers from asking about Facebook messages between Chernyshova and festival head Pascal Vicedomini that would have shown they had a sexual relationship.

The questioning would have shown she perjured herself when she said she and Vicedomini were just friends and colleagues, Weinstein’s lawyers argued. And they said it would have bolstered their argument that she was not even in her room on the night of the alleged assault.

“The lower court all but gutted Mr. Weinstein’s defense,” attorney Jennifer Bonjean told the appeals judges at April 23 oral arguments.

David Glassman, who represented the state, said any affair was irrelevant. “It doesn’t apply to any contested issue in the case,” he said.

Before his sentencing, Weinstein told the judge that this was a “made-up story” from a woman he had never met.

The Los Angeles trial jury acquitted Weinstein of the sexual battery of a massage therapist and failed to reach verdicts on counts involving two other women.

“This is not the end of the appellate process,” Engelmayer said in his email Friday. “We intend to seek review in the California Supreme Court because we continue to believe significant legal errors affected the proceedings and warrant further review.”

Emails seeking comment from Chernyshova’s attorney and the Los Angeles prosecutors were not immediately answered.

Copyright © 2026 by The Associated Press. All Rights Reserved.

Mets Extend Losing Streak to Seven Games in Crushing Defeat by Phillies

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Say hello to the new manager, who might just feel like a familiar face.

On Friday, the Mets appointed a new manager, yet this change did little to ignite their offense, especially as they faced the formidable Zack Wheeler for the majority of the game.

With the new role, Andy Green got a firsthand experience of the challenges Carlos Mendoza faced.

Under Green’s direction, the Mets’ lineup managed a mere five hits during their 2-1 defeat to the Phillies at Citi Field, pushing their losing streak to an unfortunate seven matches.

Earlier that day, Green stepped up as the interim manager following Mendoza’s dismissal.

The Mets (34-48) looked every bit the team that entered the day ranked 29th in MLB with a .673 OPS.

Their misery on this night included getting one-hit over the final five innings.

Zach Thornton, in his second major league start, was sharp over six innings.

The left-hander, thrust into the rotation following David Peterson’s trade to the Cubs and Kodai Senga’s demotion to the bullpen, allowed one earned run on five hits with seven strikeouts and one walk.

Thornton surrendered three straight hits to begin the game, but escaped the first with only one run allowed.

Bryce Harper delivered an RBI single that gave the Phillies a 1-0 lead after Trea Turner’s leadoff double and Kyle Schwarber’s ensuing single.

Thornton rebounded to get three straight outs.

Derek Hill scaled the fence in right-center in the bottom of the inning to rob Juan Soto of a two-run homer.

Carson Benge singled leading off before Hill fully extended over the fence for the larceny.

Jared Young’s RBI single in the fourth tied it 1-1.

Bo Bichette’s leadoff double ignited the rally before Young delivered against Zack Wheeler.

Huascar Brazoban allowed an RBI single to Trea Turner in the seventh that gave the Phillies a 2-1 lead. Hill’s leadoff single and Bryson Stott’s walk gave the Phillies their base runners before Hill’s single.

It was a rare misstep for Brazoban, who hadn’t been scored upon in his previous seven appearances and began the night with a 1.82 ERA.

Wheeler dominated with a second good outing in less than a week against his former team.

The right-hander allowed one earned run on four hits with five strikeouts and one walk over seven innings.

Wheeler, in his return from surgery for thoracic outlet syndrome, has pitched to a 2.03 ERA in 11 starts this season.

Texas Education Board Mandates Bible Passages for 5 Million Students’ Reading List

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On Friday, the Republican-majority Texas State Board of Education made a significant move by approving a mandatory reading list that features selections from the Bible. This decision represents the latest initiative by conservative leaders aiming to broaden the presence of Christian teachings within public schools.

In a vote that concluded with a 9-5 outcome, accompanied by one abstention, the board sanctioned the reading list for the state’s over 5 million public school students.

The approved reading list is diverse, including timeless literary works such as Charles Dickens’ “Great Expectations,” as well as passages drawn from the New Testament.

This decision followed a heated debate between its advocates and detractors. Education analysts monitored the proceedings closely, noting this may be the first statewide reading list of its kind in the United States.

A person handing out a Bible in Texas.

The Texas State Board of Education has incorporated Bible passages into the mandatory reading list for public school students. (News Media-Elizabeth Heckman)

Critics argued the required reading list promotes Christianity over religious diversity and civil rights while blurring the constitutional separation of church and state.

Supporters argued Judeo-Christian traditions are fundamental to the nation’s founding and should be reflected in classroom instruction.

The required reading list will take effect beginning with the 2030-31 school year for elementary school students.

Mohammed Nasrullah, left, and Aziz Soomro

Mohammed Nasrullah, left, and Aziz Soomro, both of Houston, participate in an interfaith funeral-themed protest outside the Barbara Jordan Building in Austin on Monday, June 22, 2026. (Jay Janner/Austin American-Statesman via AP)

The board’s decision follows a series of education measures in Texas, including allowing public schools to hire chaplains to counsel students, requiring the display of the Ten Commandments in classrooms and approving an optional Bible-infused curriculum.

A 2023 Texas law requires a mandatory list of at least one literary work to be taught at each grade level. The newly approved required reading list contains roughly 200 texts, including books, essays and passages from the Bible.

One critic of the decision, Elva Mendoza, legislative communications associate for the progressive Texas Freedom Network, told The Associated Press that the required reading list lacked diversity and did not give teachers and students the flexibility to choose what they read.

Ruth Nasrullah and Rocio Fierro-Perez

Ruth Nasrullah, left, and Rocio Fierro-Perez, political director for the Texas Freedom Network, participate in an interfaith funeral-themed protest outside the Barbara Jordan Building in Austin on Monday, June 22, 2026. (Jay Janner/Austin American-Statesman via AP)

“Kids of all faith backgrounds and no faith are served by Texas schools and they should all feel welcome in Texas schools,” Mendoza said.

“But this is sending the message to children that one and only one religious text — a Christian one — is worthy of making this required reading list,” she added.

The board was also expected to vote Friday on a new social studies curriculum that links Bible stories with American history.

Pete Buttigieg Reveals Ordeal After Children’s Temporary Custody Removal

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Pete Buttigieg recently revealed that he was falsely accused in an anonymous report, claiming he was a threat to his four-year-old twins. The former Transportation Secretary found himself at the center of this unsettling situation.

In an entry on his Substack, Buttigieg recounted how a Michigan State Police officer, along with a child protective services representative, arrived at his home in Traverse City, Michigan.

The authorities arranged for his children to undergo forensic interviews and advised Buttigieg not to be alone with them until these were concluded.

Reflecting on the harrowing experience in his Substack post, Buttigieg called it ‘among the darkest hours of my life.’ The ordeal lasted for a tense 24 hours.

In response to the situation, Michigan State Police confirmed to The Associated Press that they received an “anonymous report.” Both the police and child protective services investigated and found the allegations to be false.

Buttigieg said investigators told him the anonymous caller claimed he had confessed years earlier to violent crimes during a chance meeting in Alabama. 

The ex-presidential candidate said he had never been to the town where the meeting allegedly occurred.

He said police told him the allegation would not be referred to prosecutors and that they believed it to be politically motivated, while Child Protective Services found nothing to substantiate the report.

Pete Buttigieg (pictured with kids and husband Chasten) claims he was the target of a false anonymous report alleging that the former Transportation Secretary posed a danger to his four-year-old twin children

Pete Buttigieg (pictured with kids and husband Chasten) claims he was the target of a false anonymous report alleging that the former Transportation Secretary posed a danger to his four-year-old twin children

According to Buttigieg in a post on his Substack , a Michigan State Police officer and a child protective services worker came to his home in Traverse City

According to Buttigieg in a post on his Substack , a Michigan State Police officer and a child protective services worker came to his home in Traverse City 

‘I cannot describe the mix of rage and sadness that I feel at the idea that someone brought our children into this,’ writes Buttigieg. 

‘They are four years old. Four. They do not know or care what a Democrat or a Republican is.’

Buttigieg, who is widely viewed as a potential Democratic presidential candidate in 2028, has long been the target of anti-LGBTQ attacks.

In recent years, conservative activists and some Republican officials have opposed efforts to portray same-sex parents as ordinary families in schools and public life. June – widely recognized as Pride Month – is Strong Families Month in Alabama, intended to coincide with Father´s Day. 

Governor Kay Ivey´s proclamation says fathers are ‘the head of the household’ and ‘homes led by a father and mother provide children with the structure and discipline necessary to succeed throughout life.’

Buttigieg wrote that the incident occurred soon after he shared photos of his family online for Father´s Day.

He drew criticism from some Republicans for taking paternity leave after he and his husband, Chasten, adopted their twins while he was serving in the Biden administration. 

Buttigieg also wrote that he has faced death threats during his career.

Authorities arranged forensic interviews for his twins and instructed him not to be alone with them until the interviews were complete

Authorities arranged forensic interviews for his twins and instructed him not to be alone with them until the interviews were complete

‘But this is the ugliest thing that has happened to me since my career in service began,’ he wrote.

Public officials from across the political spectrum have increasingly been targeted by swatting, which is the act of making a false call to emergency services to prompt a response at a particular address. 

The goal is to get authorities, particularly a SWAT team, to show up. Law enforcement agencies have warned that the incidents divert resources from other pressing tasks and pose risks to both law enforcement and the victims.

Buttigieg said the incident reflected a broader escalation in political attacks.

‘Everyone knows politics is ugly these days,’ he wrote. ‘It´s always been ugly, but now it feels more and more like bloodsport.’

‘Even so, this is different.’

The one-time presidential hopeful has been happily married to his husband Chasten since 2018.

They adopted Joseph August ‘Gus’ and Penelope Rose in 2021, while they were living in Washington, DC and Buttigieg was serving as President Joe Biden’s Transportation Secretary.

Buttigieg, who ran in the Democratic primary in the 2020 presidential election, got married in 2018. Three years later the couple adopted the twins at birth.

They now regularly share photos to social media of their family, but kept things a bit more private while Buttigieg was an administration official.

Buttigieg was Kamala Harris’ first pick as running mate in the 2024 presidential election, but she went in a different direction because of the optics of his sexuality paired with her gender and race.

He ‘would have been an ideal partner – if I were a straight white man,’ Harris wrote in a portion of her memoir of the presidential race.

The former vice president claims that picking a gay man would have been ‘asking a lot of America’ at the time.

‘But we were already asking a lot of America: to accept a woman, a Black woman, a Black woman married to a Jewish man,’ she said.

‘Part of me wanted to say, Screw it, let’s just do it. But knowing what was at stake, it was too big of a risk,’ she wrote. ‘And I think Pete also knew that – to our mutual sadness.’

Harris instead chose Minnesota Gov. Tim Walz as her vice presidential nominee. The pair would go on to lose every single battleground state to Trump and JD Vance.

6 Daily Exercises to Rebuild Muscle Mass Post-60 More Effectively Than Gym Workouts

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Six Essential Compound Exercises to Enhance Strength for Those Over 60

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Beyond the age of 60, building muscle requires consistent and effective strength training. Exercises that simultaneously engage multiple muscle groups are vital, providing comprehensive workouts that extend into everyday activities. This is where compound movements excel, offering full-body challenges that translate into functional daily strength.

While a session at the gym has its benefits, maintaining daily strength practice at home offers unmatched consistency. By selecting a few strategic exercises, you can effectively target your legs, hips, back, chest, shoulders, arms, grip, and core without overwhelming your schedule. The secret lies in choosing exercises that deliver significant benefits with each repetition.

When crafting such a plan, it’s more beneficial to focus on consistently performing key movements rather than striving for an elusive perfect workout. Incorporate squats or lunges, hinges, pushes, pulls, carries, and bracing exercises. Integrating these patterns regularly helps your body practice generating strength, mastering movement control, and reinforcing the muscles necessary for a vigorous daily life.

Consider these six compound movements as your foundation. You can complete them as a full workout, divide them into shorter segments, or rotate through a few each day when your schedule is constrained. Ensure your final repetitions are challenging, choose variations that suit your current fitness level, and allow consistency to drive your progress.

Goblet Squat

Goblet squats target your quads, glutes, hamstrings, core, and upper back in a single, efficient movement. Holding the weight at your chest gives your trunk a bracing challenge while your legs do most of the work. This makes the goblet squat one of the best compound exercises for rebuilding muscle after 60 because it strengthens the lower body while reinforcing posture and control. Use a dumbbell, kettlebell, or loaded backpack.

Muscles Trained: Quadriceps, glutes, hamstrings, core, upper back.

How to Do It:

  1. Stand with your feet shoulder-width apart.
  2. Hold a dumbbell vertically at your chest.
  3. Brace your core and keep your chest lifted.
  4. Bend your knees and sit your hips down into a squat.
  5. Lower until your thighs reach at least parallel, or as low as you can control.
  6. Press through your feet to stand tall.

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

Best Variations: Bodyweight squats, box squats, banded squats, heavier goblet squats.

Form Tip: Keep the weight close to your chest and drive through your whole foot as you stand.

4 Bed Exercises That Rebuild Core Strength Faster Than Planks After 60

Dumbbell Romanian Deadlift

Dumbbell Romanian deadlifts train your glutes, hamstrings, lower back, core, grip, and upper back. The hinge pattern helps restore muscle tone in the back of your body, which supports lifting, walking, climbing stairs, and standing tall. The lowering phase gives your hamstrings and glutes valuable time under tension, and the return to standing trains hip power. Keep the dumbbells close and move with control.

Muscles Trained: Glutes, hamstrings, lower back, core, grip.

How to Do It:

  1. Stand with your feet hip-width apart and hold dumbbells in front of your thighs.
  2. Brace your core and soften your knees.
  3. Push your hips back as the dumbbells move down your legs.
  4. Lower until you feel a stretch through your hamstrings.
  5. Drive your hips forward to return to standing.
  6. Finish tall with your glutes engaged.

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

Best Variations: Kettlebell RDLs, banded good mornings, staggered-stance RDLs, bodyweight hinges.

Form Tip: Let your hips lead the movement and keep your spine long.

Incline Push-Up

Incline push-ups train your chest, shoulders, triceps, core, and glutes while keeping the movement easy to adjust. A wall, counter, bench, or sturdy table can all work, depending on your current strength. Push-ups are valuable after 60 because they build upper-body pressing strength and teach your body to maintain a strong line. Lower with control and press away with intent.

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

How to Do It:

  1. Place your hands on a counter, bench, or sturdy elevated surface.
  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. Press through your hands to return to the starting position.
  6. Repeat while keeping your body aligned.

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

Best Variations: Wall push-ups, counter push-ups, knee push-ups, full push-ups.

Form Tip: Keep your elbows angled slightly back and press through your whole hand.

5 Standing Exercises That Shrink Belly Overhang Faster Than Gym Sessions After 60

Dumbbell Bent-Over Row

Dumbbell bent-over rows train your upper back, lats, rear shoulders, biceps, core, grip, and hips. The hinge position keeps your lower body and trunk active while your back and arms do the pulling. This gives you a strong compound exercise to rebuild upper-body muscle and support better posture. Use weights you can row without swinging or standing up between reps.

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

How to Do It:

  1. Stand with your feet hip-width apart and hold a dumbbell in each hand.
  2. Soften your knees and hinge your hips back.
  3. Brace your core and keep your spine long.
  4. Let the dumbbells hang below your shoulders.
  5. Pull your elbows back toward your ribs.
  6. Lower the dumbbells with control.

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

Best Variations: Single-arm dumbbell rows, supported dumbbell rows, paused bent-over rows.

Form Tip: Keep your torso steady and pull through your elbows.

Reverse Lunge to Curl

Reverse lunges to curls train your glutes, quads, hamstrings, hips, biceps, grip, and core. The lunge builds lower-body strength and balance, while the curl adds upper-body work without needing another separate exercise. This makes the movement useful for daily muscle building by combining stepping, strength, posture, and arm work into a single compound pattern. Move slowly enough to own each part of the rep.

Muscles Trained: Glutes, quadriceps, hamstrings, biceps, core, grip.

How to Do It:

  1. Stand tall with a dumbbell in each hand at your sides.
  2. Brace your core and step one foot back into a reverse lunge.
  3. Lower your back knee toward the floor with control.
  4. Curl the dumbbells toward your shoulders as you descend into the lunge.
  5. Press through your front foot to return to standing.
  6. Lower the weights and repeat on the other side.

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

Best Variations: Bodyweight reverse lunges, goblet reverse lunges, alternating curls, split squats.

Form Tip: Stand fully before curling so each part of the movement stays clean.

Suitcase Carry

Suitcase carries train your grip, core, obliques, shoulders, upper back, glutes, and legs. They’re simple, but they make your whole body work together while you walk with weight on one side. Carries are especially valuable after 60 because they build muscle, posture, balance, and bracing strength at the same time. Use a dumbbell, kettlebell, loaded bag, or any sturdy object you can hold safely.

Muscles Trained: Core, obliques, grip, shoulders, upper back, glutes.

How to Do It:

  1. Stand tall with a dumbbell or kettlebell beside one foot.
  2. Hinge down and pick up the weight with one hand.
  3. Brace your core and stand tall.
  4. Walk forward with slow, controlled steps.
  5. Keep your shoulders level and avoid leaning toward the weight.
  6. Set the weight down safely and switch sides.

Recommended Sets and Reps: Perform 3 carries of 20 to 40 seconds per side. Rest for 45 seconds between each side.

Best Variations: Farmer carries, marching suitcase holds, offset carries.

Form Tip: Walk tall and keep your ribs stacked over your hips.

How to Regain Muscle Mass With Daily Compound Exercises

Compound exercises work well because they train more muscle in less time. Instead of isolating a single area, they ask your body to coordinate strength across multiple joints and muscle groups. That gives you a strong training effect while keeping the routine simple enough to repeat.

  • Cover the main patterns: Squat, hinge, push, pull, lunge, and carry. These movements train the biggest muscle groups and support daily strength.
  • Keep the final reps challenging: Pick a weight or variation that makes the last two or three reps feel meaningful while maintaining strong form.
  • Use short daily sessions: Perform all six exercises for a full workout, or choose three exercises in the morning and three later in the day. Daily consistency builds momentum.
  • Progress gradually: Add reps, increase weight, slow the lowering phase, extend carry time, or add another set as the exercises feel easier.
  • Support the training: Protein-rich meals, hydration, sleep, and regular walking help your body respond to strength work.

Muscle comes back when your body gets the right signal often enough. Train big movements, challenge the final reps, and keep the routine repeatable so that strength becomes part of your day rather than something saved only for the gym.

References

Panama World Cup Struggles Intensify Amid Practice Fight Incident

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Friday brought more turmoil for Panama’s already troubled World Cup journey, and this time it wasn’t due to another defeat.

Ahead of their showdown with England on Saturday, the winless team experienced chaos as a practice session erupted into violence when teammates Cecilio Waterman and José Luis Rodríguez got into a heated argument.

Tensions flared as Waterman confronted Rodríguez, leading to a physical altercation. The two exchanged pushes and shoves, and at one point, Waterman swiped his arm in a fit of anger as another player tried to defuse the escalating situation.

The conflict intensified as Waterman pointed aggressively and chased after Rodríguez, though their teammates managed to intervene, continuously restraining Waterman until the situation calmed down.

Cecilio Waterman #18 of Panama reacts during the FIFA World Cup 2026 Group L match between Ghana and Panama at Toronto Stadium on June 17, 2026 in Toronto, Ontario.

Cecilio Waterman of Panama reacts during the FIFA World
Cup 2026 Group L match June 17. FIFA via Getty Images

With the altercation finally settled, the training session resumed and continued in an open setting.

Panama manager Thomas Christiansen was a fan of what transpired during practice.

“This is a normal situation,” Christiansen told reporters. “I would have liked to see it more often, it means the team is alive, they are willing to do a good effort and being in the squad fighting for the first XI.”

Panama’s game against England won’t matter, as the former clinched last place in Group L with losses to Ghana and Croatia, where it failed to score a goal.

Panama's Jose Luis Rodriguez reacts

Panama’s Jose Luis Rodriguez reacts on the field. REUTERS

Panama opened the Group Stage with a competitive 1-0 loss to Ghana, where goalie Orlando Mosquera largely held Ghana in check, but their offense fell flat. 

It was more of the same on Tuesday, when Panama fell to Croatia 1-0. 

Even though Panama is eliminated and won’t be playing in the tournament, Christiansen still wants his team to put its best foot forward against England. 

“[England] is probably the toughest opponent in the group. Our goal is to compete,” Christiansen said.

Teen Charged in Tragic Hit-and-Run to Face Adult Court After Identity Disclosure

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The teenager, previously a minor, accused of the fatal hit-and-run that claimed the lives of two 17-year-old girls in New Jersey last year has been identified as he is set to be tried as an adult, according to an announcement made by prosecutors on Friday.

The Union County Prosecutor’s Office revealed that 18-year-old Vincent Battiloro, from Garwood, will face adult court proceedings related to the alleged murders of the two young females.

Now 18, Vincent Battiloro of Garwood will confront charges of first-degree murder in the Superior Court’s Criminal Part in Union County after the case was elevated from juvenile court, as explained by the Union County Prosecutor’s Office.

Previously, Battiloro’s identity was kept private since he was underage during the purported incident. However, prosecutors stated that with the case moving to adult court, his identity can now be disclosed.

Vincent Battiloro

Following the announcement by prosecutors that he will face trial as an adult for the deaths of the two New Jersey teenagers, Vincent Battiloro, 18, has been identified publicly. (VinnieBat118/YouTube)

Prosecutors allege Battiloro, who was 17 at the time, struck Isabella Salas and Maria Niotis while they were riding an electric bike in Cranford at about 5:26 p.m. on Sept. 29, 2025.

The two girls, who were both 17, were taken to local hospitals, where they were pronounced dead a short time later.

Battiloro was arrested following an extensive investigation and charged with two counts of first-degree murder and multiple traffic offenses, according to prosecutors.

Maria Niotis and Isabella Salas standing in front of a crime scene

Two teenagers, Maria Niotis and Isabella Salas, were killed in a hit-and-run incident in New Jersey. Police allege a 17-year-old boy is responsible. (FOX 5/Unknown)

News Media previously reported on 911 call audio and police reports obtained through a public records request showing the suspect was released to his father after the alleged hit-and-run.

The records also show Battiloro’s father contacted law enforcement after the crash.

In a previous statement to News Media, Union County Prosecutors Office Public Information Officer Lauren Farinas said Battiloro was detained for questioning after the incident and later released. He was arrested two days later, on Oct. 1.

Foulla Niotis speaking during an interview about her daughter Maria's death

Foulla Niotis speaks in an exclusive interview urging prosecutors to try the teen suspect as an adult after her daughter Maria and friend Isabella Salas were killed by a stalker in New Jersey. (Fox News)

One caller told 911 dispatchers that a 2021 black Jeep Compass — which police said Battiloro was driving — “flew down the road and hit people,” adding that one of the victims was unresponsive.

The same caller also reported that there was “someone underneath a car.”

“This is really bad,” the caller said.

Police officers gathering at a crime scene outdoors.

Police officers gather at the scene where two teenagers were killed. (Fox News)

“Nobody’s conscious,” another 911 caller said. “Everyone’s stunned, not moving.”

“There’s a girl on the road, and there’s a car! Oh my God, please hurry!” another caller said.

Maria Niotis’ mother, Foulla Niotis, previously told Fox News that she believes the suspect “planned” the attack and thought he was “untouchable” because he had relatives working in law enforcement.

A memorial set up for Maria Niotis and Isabella Salas with flowers and candles.

A memorial was set up for Maria Niotis and Isabella Salas. (Fox News)

She also alleged local police failed to act after the family reported that Battiloro had been stalking her daughter before the crash.

“They should have done a lot. They didn’t do anything,” Niotis said. “They didn’t do anything to help my baby.”

“I want justice for Maria and Isabella,” she added. “That’s what I want.”

Kate Gosselin Faces Challenges as Estranged Son Collin Prepares to Release Memoir

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Kate Gosselin is reportedly in a state of anxiety as the release date approaches for her estranged son Collin’s explosive memoir.

Collin, now 22, is set to reveal allegations of “abuse, injustice, and the exploitation of children” in his forthcoming book, “In The Shadow of Eight: Surviving the Reality of My Childhood.” This announcement came just last week and has captured widespread attention.

According to a source familiar with the family’s dynamics, the news of the memoir’s release caught the 51-year-old mother of eight completely off guard.

“Kate was unaware that Collin was working on such a book,” the insider revealed, mentioning that Collin has not been in contact with his mother since she left him in a facility during his childhood.

The source further explained, “She never anticipated any of these details would emerge. Now, she’s in a panic because she realizes the book will soon bring everything to light.”

The Kate Plus 8 star has already told people around her that any wild accusations against her are based on ‘zero facts’, but Collin is claiming that he has ‘the evidence to back everything up’ in his book. 

Kate Gosselin is 'spiralling' ahead of the release of her estranged son Collin's bombshell memoir, which she had no idea was coming out until it was announced this month

Kate Gosselin is ‘spiralling’ ahead of the release of her estranged son Collin’s bombshell memoir, which she had no idea was coming out until it was announced this month

‘Kate can’t stop this book from coming out but I have no doubt she wishes she could,’ the insider added.

Collin’s siblings are also expected to be blindsided by the memoir, as they were so young when their brother was institutionalized and ‘don’t really know the truth of what happened to him’ beyond what their mother has shared with them over the years.

While it’s unclear exactly what will be featured in the book, Collin has promised to lift the lid on what it was really like growing up on reality TV as part of one of America’s most infamous families.

He previously lashed out at Kate in a 2023 documentary with Vice TV and then again in a shocking interview with The Sun in 2024, in which he accused his mother of abuse and of alienating him from his siblings. 

Collin also revealed that Kate had him institutionalized in a mental health facility when he was 11 after he was diagnosed with autism, ADHD, and bipolar. 

Kate refuted Collin’s allegations of abuse in a statement to People at the time, saying, ‘My son Collin, whom I love with all my heart, has received multiple psychiatric diagnoses over the years.

‘For the safety of myself, his brothers and sisters and for his own well-being, he was placed in a facility following years of outpatient treatment which proved insufficient for his needs.’ 

Collin was later re-diagnosed as an adult and was found by a clinical psychologist not to have any current psychiatric or behavioral issues. 

Collin, who is now 22, is pictured heading to dinner in New York to celebrate the book's announcement earlier this week

Collin, who is now 22, is pictured heading to dinner in New York to celebrate the book’s announcement earlier this week

A young Collin is pictured with his siblings and mom Kate on their TLC reality show

A young Collin is pictured with his siblings and mom Kate on their TLC reality show

Kate also accused Collin of having a ‘distorted perception of reality’.

‘As many people who have family members grappling with mental health issues can attest, it is rarely and sadly surprising when complete fabrications occur, and this is just another heartbreaking facet of this fight,’ she said.

‘Unfortunately, I believe Collin remains a very troubled young man who continues to need a lot of help. His brothers and sisters and I have not been directly involved in his life due to his history of unpredictable behavior and violent tendencies towards us.’

Collin announced his forthcoming book last week on Instagram, with the official release set for October 13.

‘This isn’t the story people think they know. It’s the story I’ve lived,’ he teased, adding that he did not pen the book for ‘entertainment’ purposes.

‘It is a story to instill responsibility in everyone to advocate and speak up against abuse, injustice, and the exploitation of children,’ he continued.

‘I not only poured my heart into this book for my younger self, but for ALL who have faced unfair and outright heinous acts as children. I am your voice. I stand with you.’

Collin has vowed to expose the 'abuse, injustice, and the exploitation of children' in the tell-all, titled In The Shadow of Eight: Surviving the Reality of My Childhood

Collin has vowed to expose the ‘abuse, injustice, and the exploitation of children’ in the tell-all, titled In The Shadow of Eight: Surviving the Reality of My Childhood

Collin previously lashed out at Kate in a 2023 documentary with Vice TV and then again in a shocking interview in 2024, in which he accused his mother of abuse

Collin previously lashed out at Kate in a 2023 documentary with Vice TV and then again in a shocking interview in 2024, in which he accused his mother of abuse

He also reflected on his time on the small screen, writing, ‘Growing up, millions of people watched my life on television. People felt like they knew me. They knew my family. They watched me grow up. But there was so much they never saw.

‘For years, I kept those experiences to myself. Some because I was afraid. Some because I didn’t think anyone would believe me. And some because I just wasn’t ready.’ 

He added, ‘Writing this book forced me to revisit some of the hardest moments of my life, but it also gave me something I’ve been searching for for a long time: my voice.’

The book’s cover makes a strong statement, featuring a 2010 paparazzi photo of Kate’s hand over a young Collin’s mouth as he stands just tall enough to reach her hip.

Kate and her ex-husband Jon, 49 – who split in 2009 – share twins Madelyn and Cara, 25, and sextuplets Alexis, Hannah, Aaden, Collin, Leah and Joel, 22.

However, Collin has come to refer to dad Jon’s ex-girlfriend Colleen Conrad as his ‘real mom’. 

Jon tied the knot for a second time in 2025, marrying Stephanie Lebo.  

Kate and her ex-husband Jon, 49 ¿ who split in 2009 ¿ share twins Madelyn and Cara, 25, and sextuplets Alexis, Hannah, Aaden, Collin, Leah and Joel, 22

Kate and her ex-husband Jon, 49 – who split in 2009 – share twins Madelyn and Cara, 25, and sextuplets Alexis, Hannah, Aaden, Collin, Leah and Joel, 22 

Jon & Kate Plus 8 aired for five seasons on TLC spanning 2007-2017, peaking at almost 10 million viewers for its season five premiere.

Kate filed for divorce from Jon in 2009 at the height of their reality TV fame, prompting a contentious custody battle.

Ultimately, Jon obtained full custody of Hannah and Collin, while his ex-wife was granted custody of the rest of the children. 

During a TikTok live in 2025, Kate got honest about their divorce, acknowledging that the downfall of the marriage ‘did not turn out well for my kids.’

‘I don’t know if you have kids or don’t have kids,’ she said to her fans, ‘But I made decisions based on how I would want to be treated, honestly.’

Honoring Excellence: Nurse Celebrated with Heartfelt Farewell for Outstanding Service

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COLUMBUS, Ohio — As Wynola Wayne bid farewell to her nursing career after nearly six decades, it was far more than just an ordinary retirement. The departure felt like a tribute to a dedicated individual who consistently went above and beyond in caring for her patients.

It all started in 1965 when a young Marco Houpe, only 15 months old, was at his grandmother’s house which was engulfed in flames from a Christmas tree fire. Tragically, Marco suffered third-degree burns covering 85% of his tiny body.

“I actually died twice on the way to the hospital,” Houpe shared. “No one thought I’d pull through. When the firefighters found me, a toy was still fused to my left hand from the heat.”

Houpe ended up at Nationwide Children’s Hospital in Columbus, Ohio, where a novice nurse was learning the ropes in the burn unit. This newcomer was Wynola Wayne, just starting her long career.

“With Marco, there was this undeniable bond,” Wayne reminisced. “Despite the severity of his burns, I told him, ‘You will pull through.’ I could see the determination in his eyes.”

“My parents used to tell me about this nurse. In the morning, she was there. In the evening, she was there. At night, she was there,” Houpe said.

When asked if his parents credited this nurse with saving his life, Houpe said, “Yep, absolutely” — and he has come to believe the same.

“If it wasn’t for her then, I wouldn’t be here today,” he said.

Where he is today is married to his wife Tiffany for 12 years. They have two children, and Houpe has a good job as a school administrator and coach.

None of that surprises Wayne, who was so impressed by the will of that little boy that she named her own son after him. Likewise, Houpe was so impressed with Wayne’s compassion that he calls her his guardian angel.

“She fought for me while I didn’t know how to fight. She would not give up,” he said.

After a five-minute standing ovation at her retirement sendoff, Houpe escorted Wayne out of the building. And although she is now retired as a nurse, Marco says she will always retain her other title: “You’re an angel. You’re an angel.”