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Achieve Elite Lower-Body Strength at 50+: Master the Ultimate Wall Sit Challenge

Mastering this bodyweight exercise is a clear sign of a remarkably strong and powerful lower body.

For those familiar with the gym scene, the phrase “elite status” might ring a bell. This term is often reserved for individuals and athletes who stand out in strength, endurance, and conditioning compared to their peers. But what does elite lower-body strength really entail?

We consulted Ashley Katzenback, PT, DPT, a seasoned Doctor of Physical Therapy and the founder of Cape Concierge Physical Therapy, which operates in Sandwich and the Pinehills. Dr. Katzenback, with over two decades of expertise in musculoskeletal health, asserts that maintaining a wall sit for an extended period after the age of 50 signifies elite lower-body strength. She is a Certified Myofascial Trigger Point Therapist and has extensive training in areas such as chronic pain management, injury prevention, osteoporosis, and ergonomics. Her dedication to the Art and Science of Longevity is evident.

So, are you curious to find out where you stand?

Now, let’s see where you rank!

The Wall Sit Is Linked to Longevity

fit woman doing wall sits, concept of the wall Pilates workout for belly fat
Shutterstock

Let’s be honest: We all want to lead long, healthy lives—and engaging in regular exercise is a stellar way to increase your chances.

According to Dr. Katzenback, there’s a solid connection between one’s timed wall sit performance and longevity, similar to how grip strength serves as a reliable longevity marker. In fact, research shows that practicing isometric exercises—like wall sits and planks—can boost your longevity, specifically by reducing resting blood pressure.

 

How Long To Hold It

portrait of young asian woman squating against the wall at home
Shutterstock

If you’re wondering how long you should be able to hold a wall sit after 50, Dr. Katzenback offers some useful insight.

“The ability to control a loaded knee in midrange flexion correlates directly to negotiating stairs, getting up from a chair, and recovering quickly from a loss in balance. The wall sit tests isometric quad strength, and if you are over the age of 50 and you can hold a wall sit for greater than a minute, you are ELITE,” she tells us. “Lower-body endurance, strength, and power all require different types of muscle fibers. After 50, endurance capacity in muscle tends to decline alongside fast-twitch fiber loss.”

 

Here’s How To Do a Wall Sit

The wall sit may look like a simple bodyweight move, but it delivers amazing gains for your lower-body strength and power. It helps build endurance in the quads, deep core, and glutes. If your legs tire too quickly, your body loses its ability to remain stable and balanced, which is what makes practicing and acing this exercise essential.

Here’s exactly how to do it:

  1. Stand tall with your back pressed against a wall.
  2. Slide down until your knees are bent at a 90-degree angle as if you’re sitting in a chair.
  3. Hold for the prescribed amount of time.

Albanese and Gillard Unite in Outrage Against ‘Ditch the Witch’ Campaign Targeting Allan

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Key Points

  • A billboard truck carrying the slogan “Ditch the Witch” and an image of Victorian Premier Jacinta Allan has been seen around Melbourne.
  • It has been condemned as “sexist” and reviving the “tired old trope” used against former prime minister Julia Gillard.

Victorian Premier Jacinta Allan and Prime Minister Anthony Albanese have strongly criticized a billboard truck campaign they labeled as “sexist.” The advertisement, featuring Allan’s picture along with the phrase “Ditch the Witch,” was spotted in Melbourne, drawing widespread condemnation.

This slogan, previously directed at former Prime Minister Julia Gillard, has resurfaced, prompting Gillard to express her dismay over the revival of such derogatory language.

The truck, seen navigating Melbourne’s central business district on Friday evening, displayed an altered image of Allan, depicting her with a witch’s hat.

In a statement shared on social media, Premier Allan, who is gearing up for a state election this November, indicated that the truck was part of a “secret and well-funded political campaign” circulating through Melbourne.

“There is absolutely no room for sexism in political discourse,” Allan declared emphatically.

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“People are entitled to disagree with me. That’s democracy. But I care that this attacks women.”

Albanese also condemned the campaign.

“You can have a disagreement with people’s policy position by all means,” Albanese said during a press conference at Parliament House on Monday. “You don’t have to denigrate people in such a personal way. It has got to stop.”

“Young girls will see that depiction of a premier as a witch, just like the denigration that Julia Gillard suffered from as Prime Minister, and it is just not on.”

The slogan was infamously used against Gillard in 2011, when then-opposition leader Tony Abbott stood in front of placards bearing the phrase — as well as signs calling her “Juliar” and “[Greens leader] Bob Brown’s bitch” — at an anti-carbon tax rally in Canberra.

Tony Abbott wearing a white collared shirt and a red and black striped tie speaks into a microphone at an outdoor rally while standing in front of protestors holding signs reading "Juliar... Bob Brown's Bitch" and another displaying "Ditch the Witch."
Tony Abbott stands in front of signs which read “Ditch the witch” and “JuLIAR … Bob Browns Bitch” at an anti-carbon tax rally in Canberra in 2011. Source: AAP

In an Instagram post, Gillard — who later referenced the signs in her famous 2012 anti-misogyny speech — said the slogan had been “roundly condemned” at the time.

“In the years since, my view has been that things were slowly improving for women in politics. More women are leading, sexism hasn’t gone away, but it is less ferocious in the political mainstream, though social media continues to be a toxic sewer,” she said in an Instagram post.

“I am saddened to see that improvement cast aside and this tired old trope resurrected.”

The Age newspaper reported that Melbourne brothel owner Franco Puleo had admitted helping to fund the controversial campaign against Allan, along with other local businesses.

But he denied the slogan was sexist.

“[Allan] doesn’t answer questions. She’s not accountable to everything … It’s just how people are feeling. That’s what they’re resorting to,” he reportedly said.

“That’s not a political ad. It’s basically what the Victorian public feel.”


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Magnitude 7.8 Earthquake in the Philippines Claims Over 15 Lives

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A powerful earthquake has devastated the Philippines, resulting in the tragic loss of at least 15 lives and injuring over 200 individuals. The tremor has also led to tsunami warnings being issued across various parts of the Asia-Pacific region.

The seismic event was registered as a magnitude 7.8 earthquake and occurred at a depth of 10 kilometers on Monday morning, as reported by the German Research Centre for Geosciences (GFZ).

Initially, the GFZ had estimated the earthquake’s magnitude to be 8.2.

The quake impacted the southern Philippine island of Mindanao, prompting authorities to advise residents to move to higher ground in response to multiple tsunami alerts.

Officials have reported damage to 37 buildings, predominantly affecting commercial properties.

Since the initial magnitude-7.8 earthquake struck off the Philippines’ southern coast, 138 aftershocks have been recorded as of 11:00 local time (03:00 GMT), according to the Philippine Institute of Volcanology and Seismology.

According to local civil defence office director Rodrigo Sosmena, 12 of the fatalities were reported in Soccsksargen – a region spanning four provinces and one city: South Cotabato, Sultan Kudarat, Sarangani, and General Santos City. 

The Philippine Institute of Volcanology and Seismology said in a statement: ‘Based on the local tsunami scenario database, it is expected to experience wave heights of more than one metre above the normal tides and may be higher on enclosed bays and straits.

The earthquake sparked a tsunami measuring about one metre along nearby coastlines, officials said. 

A huge earthquake has struck the Philippines with the region now facing a tsunami threat

A huge earthquake has struck the Philippines with the region now facing a tsunami threat

The quake, which was recorded as an 7.8 magnitude, struck at a depth of 10km on Monday morning

The quake, which was recorded as an 7.8 magnitude, struck at a depth of 10km on Monday morning

A series of earthquakes, or 'aftershocks' as authorities described them, continue to impact the region

A series of earthquakes, or ‘aftershocks’ as authorities described them, continue to impact the region

‘It is forecast that the first tsunami waves will arrive between 07:37am to 09:37am (PST). These waves may continue for hours.’

Tsunami warnings were issued in several countries, including the Philippines, Indonesia, Japan and Australia, although some of those warnings have since been lifted.

Tsunami waves ranging from 3cm (0.1ft) to 0.8m (2.7ft) were recorded in Palau, Indonesia and the Philippine region of Davao, according to the US Geological Survey.

People in the coastal areas of Sarangani, Davao Occidental, Tawi-Tawi, Sulu, Basilan, Zamboanga del Sur, Zamboanga Sibugay, Sultan Kudarat and South Cotabato were strongly advised to immediately evacuate to higher ground or move inland.

Authorities urged residents not to delay evacuating, with Philippine President Ferdinand Marcos Jr issuing a stark warning.

He said: ‘Do not wait. Your life is more important than anything left behind.’

The police chief of Alabel town in Sarangani, Philippines, said the police building had some cracks immediately after the quake, which occurred during their flag-raising ceremony, while a Jollibee building collapsed. 

‘This is ​the strongest earthquake ⁠we’ve experienced,’ chief Benjie Ancheta told Reuters via phone.

Ancheta said there were no immediate reports of casualties, though some people fainted following the strong tremor. 

A series of earthquakes, or ‘aftershocks’ as authorities described them, continue to impact the region, with magnitudes ranging from 3.7 to 1.3 recorded.

The Pacific Tsunami Warning Center previously issued an alert for possible hazardous tsunami waves along the coasts of Indonesia, the Philippines, Palau, Taiwan and Papua New Guinea. 

New Zealand’s National Emergency Management Agency has ruled out any chance the earthquake could generate a tsunami affecting New Zealand. 

‘NEMA has assessed the information with the assistance of science advisers,’ the agency said in a statement.

‘Based on current information, the initial assessment is that the earthquake is unlikely to have caused a tsunami that will affect New Zealand.’

The Philippines and Indonesia are tectonically complex regions of the ‘Pacific Ring of Fire’, a seismically active belt stretching from South America to the Russian Far East, Reuters reports. 

Unlock the Unexpected Brain Boost: Why Laughter is the Ultimate Mental Exercise

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There’s an age-old saying that laughter is the best medicine, and recent findings suggest it might indeed play a crucial role in children’s growth and development. New research highlights how laughter and play are essential not only for healthy brain development but also for emotional stability and social connections.

Jacqueline Harding, Ph.D., a leading expert on early childhood from Middlesex University in London, emphasizes these benefits in her latest book, “The Brain That Loves to Laugh.” According to Harding, joy is a complex yet vital biological process that aids children in managing stress and nurturing resilient, open-minded individuals, as reported by news agency SWNS.

Harding explains, “When children laugh, it’s a testament to the brain’s remarkable capability: it’s a sign of learning, connecting, and growing.”

She further elaborates that, “Hope and humor are not merely life’s spices but rather essential ingredients in the recipe for healthy development.”

“Hope and humor, it seems, are not just the seasoning of life, but foundational to a recipe for healthy development.”

Laughter activates broad brain networks, including motor regions and the prefrontal cortex, long before children learn to speak. By helping the brain resolve conflicting ideas, it boosts creativity and engages working memory, acting as a “mental workout,” experts say.

At a molecular level, laughter alters the internal chemistry by decreasing stress hormones like cortisol and epinephrine. It also increases “happiness chemicals” like dopamine, serotonin and endorphins.

Additionally, laughter is known to boost oxytocin, which deepens emotional bonds between parents and children.

Prolonged stress does the exact opposite: It impairs learning, suppresses immune function and alters the developing limbic system, which governs emotion and long-term memory, according to SWNS.

“Stated simply, the emotional state of young children directly influences how they navigate their way through the world,” Harding said.

Parents can foster these benefits through moments of spontaneous play and joyful connection, the expert advised.

These interactions do more than spark laughter — they help children develop emotional regulation, strengthen feelings of safety and connection, and support social and cognitive development, according to the American Academy of Pediatrics.

“Spontaneous, joyful play is an antidote to stress, as it increases levels of endorphins released by the brain,” Harding said. “Creative, happy play does its most brilliant work at a molecular level, especially at a time when the human brain is at its most receptive.”

This shared joy also establishes “co-regulation,” where a child learns to manage their own stress by drawing on a biological store of positive early experiences.

Harding advocates for integrating humor directly into classrooms to reduce cognitive load and improve how children retain key concepts. 

By uplifting the nervous system, joy creates an optimal environment for information absorption, as the SWNS piece noted.

“Safe relationships and non-stressful play environments promote learning,” she added. 

“The curriculum must never be prioritized over those two fundamental factors.”

Chaos at Penn Station: Suspect Arrested After Six Injured in Stabbing Spree

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NEW YORK (AP) — On Sunday evening, a stabbing incident at New York’s Penn Station resulted in injuries to six individuals. This unsettling event occurred just one day before a large crowd is expected to gather at the adjacent Madison Square Garden for Game 3 of the NBA Finals.

Authorities apprehended a suspect following the attack, which took place around 7 p.m. at one of the busiest transportation centers in the country. The expansive rail hub beneath Madison Square Garden serves commuters and travelers alike, connecting Amtrak, Long Island Rail Road, NJ Transit, and New York City subway lines, facilitating the journeys of hundreds of thousands each day.

Emergency responders assessed the situation, finding one person with serious injuries, two with moderate injuries, and two with minor injuries, as reported by the city’s fire department. All five were transported to Bellevue Hospital for further treatment. Another individual, whose condition remains unclear, was taken to a different medical facility.

At this time, authorities have not disclosed any information regarding the motivations behind the stabbing or whether the victims were specifically targeted.

By Sunday night, the initial turmoil had subsided, returning Penn Station to its usual bustling scene. Travelers navigated around a cordoned-off area near Tracks 5 and 6, where remnants of the incident, such as medical gloves, used bandages, and traces of blood, still lingered.

The violence erupted as New York prepared for one of its biggest sports events in decades. Monday night’s matchup between the New York Knicks and San Antonio Spurs will be the first NBA Finals game at Madison Square Garden since 1999 and is expected to draw massive crowds to the arena.

President Donald Trump has said he plans to attend the nationally televised game, prompting extensive security involving the Secret Service, New York Police Department and other agencies around Madison Square Garden and the surrounding blocks. Authorities did not immediately indicate whether the stabbing would affect security plans for the game.

Amtrak police said they were investigating the stabbing and had taken a suspect into custody. Authorities did not immediately release the suspect’s identity or provide information about potential charges.

Lewis Hamilton Captivates Monaco with Podium Kiss to Kim Kardashian

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During the F1 Monaco Grand Prix on Sunday, Lewis Hamilton shared an affectionate gesture with his girlfriend, Kim Kardashian. Standing on the podium, the British racing star blew her a kiss, capturing a heartwarming moment.

The 41-year-old champion, who has been romantically linked to the SKIMS mogul since earlier this year, expressed his admiration for Kardashian as he celebrated his second-place finish at the prestigious event.

In a short clip uploaded to the official F1 Instagram account, the TV personality could be seen proudly filming her beau as he was presented the trophy from Princess Charlene of Monaco. 

While hoisting his impressive trophy high into the air, Hamilton also gave a thumbs-up to his team, who were cheering him on from below.

In a delightful response, he blew a kiss to the 45-year-old Kardashian, who was nearby, prompting her to beam with joy.

She applauded the skilled driver as he stood beside the race’s winner, 19-year-old Kimi Antonelli, who clinched the top spot.

Lewis Hamilton, 41, shared a sweet moment with girlfriend Kim Kardashian as he blew her a kiss while at the podium during the F1 Monaco Grand Prix on Sunday

Lewis Hamilton, 41, shared a sweet moment with girlfriend Kim Kardashian as he blew her a kiss while at the podium during the F1 Monaco Grand Prix on Sunday

The British racer sent love to Kardashian as he accepted his second place trophy following the race over the weekend

The British racer sent love to Kardashian as he accepted his second place trophy following the race over the weekend

Kardashian glammed up for the big day wearing a cream-colored dress that clung to her figure. 

While attending the star-studded race, she also unveiled the daring backless portion of the ensemble. 

Her dark locks were swept up into a chic updo, allowing loose strands to border the sides of her face. 

She slipped into a pair of closed-toed black heels and completed the look with stylish shades. 

The star was accompanied by her younger sister Khloe who was also dressed for the special occasion in a satin cream dress with a lace trim on the neckline and hem. 

During the festivities, Kardashian was slammed as ‘rude’ after she seemingly snubbed legendary TV reporter and former driver Martin Brundle. 

She was standing with her entourage watching the pre-race ceremony unfold in the Mediterranean principality. 

Kardashian was approached by Brundle of British broadcaster Sky Sports, who has become famed within F1 for his pre-race walkabouts where he interviews celebrities on the grid before every race.

Join the discussion

Should celebrities like Kim Kardashian show more respect to sports icons during high-profile events?

Hamilton lifted the large trophy up into the air while giving a thumbs up to his team watching from below

Hamilton lifted the large trophy up into the air while giving a thumbs up to his team watching from below

He then blew a kiss towards Kardashian who was also nearby which caused her to flash a cheerful smile

He then blew a kiss towards Kardashian who was also nearby which caused her to flash a cheerful smile

She also applauded the professional driver who stood alongside 19-year-old Kimi Antonelli who came in first place

She also applauded the professional driver who stood alongside 19-year-old Kimi Antonelli who came in first place

Kardashian glammed up for the big day wearing a cream-colored dress that clung to her figure

While attending the star-studded race, she also unveiled the daring backless portion of the ensemble

Kardashian glammed up for the big day wearing a cream-colored dress that clung to her figure

During the festivities, Kardashian was slammed as 'rude' after she seemingly snubbed legendary TV reporter and former driver Martin Brundle; Brundle seen above on Sunday

During the festivities, Kardashian was slammed as ‘rude’ after she seemingly snubbed legendary TV reporter and former driver Martin Brundle; Brundle seen above on Sunday 

Brundle walked up and down the packed Monaco grid in the moments before the race looking for celebrities and drivers to interview. 

He noticed Kardashian and Khloe standing by the track and approached them to try and get a word while on live TV.

But both Kardashian sisters chose to rudely ignore Brundle, refusing to say a single word to him before they turned to their entourage in a bid to seemingly get him moved away.

The embarrassing moment sparked fury among the F1 fans watching on at home.

One commented: ‘Kim Kardashian is not too good to talk to Martin Brundle. What a complete lack of class.’ 

Another added: ‘Didn’t we just know Kim Kardashian would refuse to speak to Martin Brundle.

‘Famous for absolutely nothing, can’t carry an umbrella herself and she ignores Martin when talented sports persons and international actors embrace him. She has no place on our grid.’

Another posted: ‘How rude was Kim Kardashian? Brundle there to ask questions and she looks at some dude to see if Brundle was worth talking to. Poor.’ 

The embarrassing moment sparked fury among the F1 fans watching on at home

The embarrassing moment sparked fury among the F1 fans watching on at home

One day earlier on Saturday, Kardashian was also spotted supporting Hamilton during his race

One day earlier on Saturday, Kardashian was also spotted supporting Hamilton during his race

‘Can’t believe Lewis didn’t give Kim Kardashian the talk about Martin Brundle royalty,’ another quipped.

One fan replied: ‘Kim Kardashian just staring at Martin Brundle and ignoring him on the grid walk. She knows it’s okay to use words, right?’

During his career as a driver, Brundle finished on the F1 podium nine times across 12 seasons. He also won the World Sports Car Championships and the iconic 24 Hours of Le Mans. 

One day earlier on Saturday, Kardashian was also spotted supporting Hamilton during his race. 

She wore a black lace tank top as well as a pair of blue jeans while walking by the harbor with her sister Khloe. 

The Good American founder also sported a black sleeveless top and fitted black capris for the big day in Monte Carlo. 

And on Friday, Kardashian made her grand arrival ahead of the weekend and sported a black leather look. 

The Monaco Grand Prix is the first race that the reality star has attended to support Hamilton amid their romance. 

She wore a black lace tank top as well as a pair of blue jeans while walking by the harbor with her sister Khloe

She wore a black lace tank top as well as a pair of blue jeans while walking by the harbor with her sister Khloe

The Monaco Grand Prix is the first race that the reality star has attended to support Hamilton amid their romance; Hamilton seen on Sunday in Monaco

The Monaco Grand Prix is the first race that the reality star has attended to support Hamilton amid their romance; Hamilton seen on Sunday in Monaco 

Hamilton and Kardashian have known each other for years before recently sparking up a romance.

Back in late January, the stars were seen checking into an upscale hotel in the Cotswolds.

Shortly after, the pair were spotted at another hotel in the city of Paris – before they grabbed dinner together at Aqua Kyoto.

An insider told Entertainment Tonight at the time, ‘Kim and Lewis are spending more time together and seeing where things are going.

‘They’ve been friends and known each other for years but are now exploring a romantic relationship.’

Later that same month, Kardashian and Hamilton sat next to each other while attending Super Bowl LX.

The pair also spent time together in Tokyo in March ahead of Hamilton taking part in the 2026 Japanese Grand Prix. The couple also made an appearance at the Coachella Music Festival soon after. 

Kardashian and Hamilton were spotted kissing for the first time as they took a dip in the ocean in Malibu in April.

Earlier this month, Kardashian jumped to Instagram as both she and the racer had a blast during a bike ride. 

Earlier this month, Kardashian uploaded a photo to Instagram as both she and the racer had a blast during a bike ride

Earlier this month, Kardashian uploaded a photo to Instagram as both she and the racer had a blast during a bike ride

Hamilton has also met the star's four children whom she shares with ex-husband Kanye West: North, 12, Saint, 10, Chicago, eight, and Psalm, seven

Hamilton has also met the star’s four children whom she shares with ex-husband Kanye West: North, 12, Saint, 10, Chicago, eight, and Psalm, seven

Hamilton has also met the star’s four children whom she shares with ex-husband Kanye West: North, 12, Saint, 10, Chicago, eight, and Psalm, seven. 

‘Kim’s very selective when it comes to the people she allows around her kids,’ a source recently told People. 

The insider added that the media personality is ‘very protective’ of her kids and ‘doesn’t take new introductions lightly.’

‘The fact that Lewis has spent time with the kids reflects how much she trusts him.’ 

Open Heaven 8 June 2026 – Don’t Stop Dreaming

Open Heaven 8 June 2026 Monday Daily Devotional By Pastor E. A. Adeboye – Don’t Stop Dreaming

Open Heaven 8 June 2026 TOPIC – Don’t Stop Dreaming

MEMORISE: A man’s gift maketh room for him, and bringeth him before great men. – Proverbs 18:16 (KJV)

READ: Psalm 105:17-21 (KJV)

17 He sent a man before them, even Joseph, who was sold for a servant:

18 Whose feet they hurt with fetters: he was laid in iron:

19 Until the time that his word came: the word of the Lord tried him.

20 The king sent and loosed him; even the ruler of the people, and let him go free.

21 He made him lord of his house, and ruler of all his substance:

BIBLE IN ONE YEAR: Psalm 18-21

Open Heaven 8 June 2026 MESSAGE

Many people grow up dreaming of great things that they want to achieve. However, as they get older, if the circumstances of their lives do not seem to match what they had dreamed about, they tend to start giving up on their dreams. If someone reminds them about the dreams they once had, some of them might say, “Reality set in.” Child of God, there is no reality apart from the one you make for yourself. If you stop dreaming or working towards achieving your dreams, they may just never come to pass. However, with your faith in God, continue to dream, work towards achieving them, and you will eventually see them come to pass.

In Genesis 41:41-44, Joseph’s opportunity to rule, as he had seen in his dream, eventually came. Although his brothers tried to kill his dream (Genesis 37:18-20), and Potiphar’s wife also tried to destroy him (Genesis 39:1-20), God kept him and made him triumphant. When he was in prison, he could have said, “Reality has set in” and given up on his dreams. Rather, he continued to prepare himself by improving his administrative skills and gift of interpreting dreams. From his story, we can see that preparation is crucial in positioning you to achieve your dreams. If Joseph had been laid-back and had refused to prepare and develop himself, he would have missed a great opportunity to fulfil his dreams as he stood before Pharaoh. If all he had told Pharaoh was the interpretation of his dreams without the wise counsel on how to administer the resources of Egypt, perhaps he would have been returned to prison as a privileged prisoner.

Beloved, don’t just dream; develop the skills that are needed for your dreams to become a reality and also sharpen the skills you will need when they come to pass. You must also use your God-given gifts at every opportunity you get. Proverbs 18:16 says, “A man’s gift maketh room for him, and bringeth him before great men.“ Your gifts will give you the chance for your dreams to become a reality, and your skills will make you qualified to live those dreams. When opportunity meets preparation, destiny is sure to be fulfilled.

Beloved, do not despise your days of preparation because they will develop your character and enable you to achieve your dreams and stay relevant for a very long time. I pray that when that great opportunity you desire is around the corner, you will be prepared for it, in Jesus’ name.

Open Heaven 8 June 2026 KEY POINT

Your dreams will become a reality if you put your faith in God and keep working on them.

Open Heaven 8 June 2026 HYMN 28 – Guide me, O Thou great Jehovah!

1 Guide me, O Thou great Jehovah!
Pilgrim through this barren land;
I am weak, but Thou art mighty,
Hold me with Thy powerful hand:
Bread of heaven! Bread of heaven!
Feed me now and evermore (2ce)

2 Open Thou the crystal fountain,
Whence the healing stream doth flow:
Let the fiery, cloudy pillar
Lead me all my journey through:
Strong deliverer! strong deliverer!
Be Thou still my strength and shield (2ce)

3 If I tread the verge of Jordan,
Bid my anxious fears subside:
Bear me through the swelling torrent,
Land me safe on Canaan’s side:
Songs of praises! songs of praises!
I will ever give to Thee (2ce)

4 Saviour, come! We long to see Thee,
Long to dwell with Thee above;
And to know in full communion,
All the sweetness of Thy love.
Come, Lord Jesus! Come, Lord Jesus!
Take Thy waiting people home (2ce)

Open Heavens 2026 Daily Devotional guide was written by Pastor E.A. Adeboye, the General Overseer of the Redeemed Christian Church of God, one of the largest evangelical church in the world and also the President of Christ the Redeemer’s Ministries.

Accessing the Devotional
The Open Heavens devotional is conveniently available as an application across all major mobile platforms and operating systems, including iOS, Android, Nokia, Windows Mobile, and PC. This wide accessibility ensures that users can engage with the devotional from virtually any device. For more information or to access the Open Heaven for Today 2026, visit

REMINDER!!! JESUS IS COMING SOON

ARE YOU BORN AGAIN? IF NO, WHY NOT ACCEPT JESUS NOW!

Accept Jesus Christ today and secure a life of eternal rest and Glory by saying this short prayer below:






Lord Jesus, I believe you died for my sins, Forgive me of all my iniquities. I accept you as my Lord and Saviour from today and forever.



Come and Be the Lord of my life and I am willing to obey Your command and live according to Your will by Your Grace, Thank you for accepting me into Your fold

AMEN!!! John 6:37…and him that cometh to me I will in no wise cast out.

Ex-Tottenham Star Toby Alderweireld Urges Spurs to Recruit Passionate Players, Questions Cristian Romero’s Commitment

Toby Alderweireld, with his sleek hairstyle and dazzling smile, exudes a polished confidence that starkly contrasts with Tottenham’s current turbulent phase.

These days, life has taken a gentler pace for Alderweireld. Although he envisions a future return to football, it won’t be in a managerial role. For now, he embraces the limelight as the face of MM Antverpia, his high-end spirits business—an endeavor far removed from the intense demands of playing under Diego Simeone at Atletico Madrid. Since hanging up his boots, he has relished adventures in the Andes, enjoyed the vibrant nightlife of Ibiza, and cherished precious moments with his wife, Shani, and their two children.

Yet, despite his retirement, Alderweireld remains deeply invested in the sport. From his hometown of Antwerp, the 37-year-old reflects on his time with Spurs, where he was a defensive stalwart from 2015 to 2021, and watches with unease as the club faces challenges.

In an interview with Daily Mail Sport, he states, “The squad wasn’t strong enough for Spurs. We need to bring in players who can perform, withstand pressure, and play with passion for the club. Fans want to see players fighting for the team and its emblem. Acquiring new talent is essential. Previously, there were players like Sonny (Son Heung-min) and Harry Kane, who consistently delivered top performances.”

“It’s crucial to invest in players who are ready to contribute immediately,” he continues. “While it’s beneficial to acquire those with potential, the core of the team must be solid. This allows younger talents to grow and learn from experienced situations.”

With slicked-back hair and teeth as bright as floodlights, Toby Alderweireld carries himself with a sophisticated ease which feels a world away from Tottenham's struggles

With slicked-back hair and teeth as bright as floodlights, Toby Alderweireld carries himself with a sophisticated ease which feels a world away from Tottenham’s struggles

'Spurs need players they can count on. Harry Kane (left) was never below a 7/10'

‘Spurs need players they can count on. Harry Kane (left) was never below a 7/10’

Son Heung-min is another Spurs star that Alderweireld pines for when looking at the current team

Son Heung-min is another Spurs star that Alderweireld pines for when looking at the current team

Tottenham have already set about on that path. Not long after we speak, the club confirm the signing of Andy Robertson from Liverpool. Marcos Senesi looks set to follow him through the door from Bournemouth. Perhaps our call was being tapped by Spurs’ recruitment chiefs.

They’ve also submitted two bids for Brighton’s £70million-rated centre back Jan Paul van Hecke, an oven-ready Premier League player, though both overtures have been rebuffed. 

It looks like a correction on recent summers, which have seen Tottenham spend lavishly on some mercurial talents with little, or no, Premier League experience. Obviously, these things work on a case-by-case basis – some of the best players in the league’s history arrived as outsiders – but assembling a dressing room of tried and tested names feels a safe bet.

The hope is that those experienced voices will help to solve an apparent leadership crisis. Captain Cristian Romero is an enigma.

On one hand, in the winter, he stuck his neck on the line by appearing to criticise the club’s hierarchy for ‘lies’ and blasted their ‘disgraceful’ transfer window in a later social media post. Such bravery is disruptive but commendable.

On the other hand, he has lacked discipline on the pitch, with four red cards since he turned up in 2021 – more than any other Premier League player in that time. Moreover, the 28-year-old has been mealy-mouthed about his future at the club, which appears to be running out of road. For Alderweireld, it’s symbolic of the chaos enveloping the club.

‘It’s not positive when your captain is rumoured to go away,’ Alderweireld admits. ‘That needs to be cleared very quickly. If he goes, he goes. If he stays, we need to get back to the mindset to become very solid.

‘I don’t want to kill him. He’s an unbelievable player. He has a good attitude and fights for the club. Your captain needs to be the face of the club, the team, and when he’s doubting staying, if that’s true, you need to go. We’d need someone else.

'Your captain needs to be the face of the club, the team, and when he's doubting staying, if that's true, you need to go. We'd need someone else'

‘Your captain needs to be the face of the club, the team, and when he’s doubting staying, if that’s true, you need to go. We’d need someone else’

Spurs have already brought in the experience of Andy Robertson (left) from Liverpool

Spurs have already brought in the experience of Andy Robertson (left) from Liverpool

Bournemouth centre back Marcos Senesi (centre) is also expected to join when his contract on the south coast expires at the end of June

Bournemouth centre back Marcos Senesi (centre) is also expected to join when his contract on the south coast expires at the end of June 

‘I like him very much. He’s very aggressive, he wants to win duels, but you need to know when you do it and when you don’t. If you’re playing away at Old Trafford, your team cannot go one man down, that’s impossible, and not in the 20th minute.

‘You have to balance that, this is a 50-50 duel, but always in your mind, if I lose it, it’s not a big, big problem. If I get a red card, that’s a big, big problem. Keep your mind always and try to get the right decision. It goes very quick but you need to learn. So many red cards doesn’t help the team, that’s very simple.

‘We have to have an answer very quick. If he’s staying, keep him captain. But he needs to be good for the team. The club needs to be number one.’

You can count on Roberto De Zerbi to fight for the badge. Alderweireld has been impressed with the Italian, who won three of his seven games to steer the club to safety.

He and his six backroom staff slept at the hotel at Spurs’ training ground and would obsess over tactics late into the night, even dragging in players for discussions past 9pm if they were staying over before a home game.

But the issues facing De Zerbi are gargantuan. Goals were a problem for Spurs last season – at both ends. Only the relegated sides conceded more, and their total of 48 scored was in the same ballpark as Nottingham Forest and Leeds.

‘They need a good striker,’ says Alderweireld, seemingly not sold on Dominic Solanke or Richarlison. ‘That’s the most difficult position in the team. No one really took the responsibility to score goals.

‘Comparing with Harry Kane is normal because he was there a lot of years. Keep the ball. I call it a rest point, when things are getting difficult, he can play the ball, he can hold it, the team can move up.’

Alderweireld has been impressed with Roberto De Zerbi, who won three of his seven games to steer the club to safety

Alderweireld has been impressed with Roberto De Zerbi, who won three of his seven games to steer the club to safety

'They need a good striker,' says Alderweireld, seemingly not sold on Dominic Solanke or Richarlison (left)

‘They need a good striker,’ says Alderweireld, seemingly not sold on Dominic Solanke or Richarlison (left)

'The one thing you don't want is another season like this, the stresses... you have to see progression'

‘The one thing you don’t want is another season like this, the stresses… you have to see progression’

Two seasons of failure in the league have made it hard to judge where Tottenham belong. They certainly have no right to European football after years of being outwitted by smaller clubs.

But if Manchester United can bounce back from 15th to 3rd in the space of a season, why can’t Spurs reclaim a Champions League spot?

For Alderweireld, just moving up the table would be a start. ‘The one thing you don’t want is another season like this, the stresses. Even just a midtable season, people will sigh for,’ he says, poetically. ‘You have to see progression.’

Toby Alderweireld was speaking exclusively to the Daily Mail in association with BOYLE Sports 2 Goals Ahead. The early payout offer allows fans to back a team and if they go 2 goals up at any point during a 90 minute match (e.g 2-0, 3-1, 4-2), BOYLE Sports will immediately settle as a winning bet, no matter the final result. Go to BOYLE Sports for more. 

Shocking Video Captures NYPD Officer’s Intense Arrest of Knicks Fan at Madison Square Garden Celebration

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A video has surfaced depicting a New York City police officer allegedly slamming a Knicks fan’s face into a pole during an arrest following Friday night’s victory celebration at Madison Square Garden.

The footage shows numerous officers, including a captain, working together to restrain the young suspect, as the crowd reacted with boos during the arrest after the Knicks secured a win in Game 2 of the NBA Finals.

In the video, the suspect, with his hands secured behind his back, did not seem to be resisting when an officer from the Community Affairs unit suddenly grabbed him by the neck and forcefully pushed his face against a green pole.

The fan visibly recoiled in pain, while an agitated crowd expressed their disapproval, as captured in the clip shared on Instagram by mrcheckpoint_.

“What the f–k! Yo, what the f–k!” shouted one of the onlookers, as several fans recorded the intense altercation on their phones.

It’s unclear what happened before or after the 17-second viral clip, which has racked up nearly 900,000 views. 

The NYPD did not respond to a request for comment.

The apparent arrest came after a nail-biter Knicks win over the San Antonio Spurs, with chaos erupting as thousands of revelers flooded the streets outside the iconic arena. Some fans were detained for blocking traffic and climbing light poles.


An NYPD cop appeared to slam a Knicks fan's face into a pole during an arrest outside Madison Square Garden's Friday night victory celebration, shocking video shows.
An NYPD cop appeared to slam a Knicks fan’s face into a pole during an arrest outside Madison Square Garden’s Friday night victory celebration, shocking video shows. Instagram / @mrcheckpoint_

One fan, Karley Reyes, allegedly punched a cop and bit another during the celebration.

A watch party for Monday’s Game 3 was nixed after strict security measures were announced for President Trump’s attendance.

Unraveling the Karmelo Anthony Trial: The Untold Barrier Beyond Race and Self-Defense

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As the Karmelo Anthony murder trial continues this Monday, a Texas attorney suggests that the verdict may hinge more on the jury’s interpretation of self-defense, racial dynamics, prior interactions between the teenagers, and the distinct atmosphere of high school track meets than on the deadly altercation itself.

Anthony stands accused of fatally stabbing fellow student Austin Metcalf during a confrontation at a Texas track meet last year. He has entered a plea of not guilty, asserting that his actions were in self-defense. The trial, which has garnered significant public attention and sparked widespread debate, kicked off last week.

On Saturday, the prosecution concluded its case after presenting testimony from 21 witnesses. Anthony’s defense requested a directed verdict, which was denied by the judge. As the trial progresses, the defense began presenting its case by calling three witnesses, with proceedings set to continue on Monday.

Larry Taylor, a seasoned criminal defense lawyer and former Texas prosecutor, shared with News Media that the jury will need to consider factors beyond just the physical evidence presented in court.

In a courtroom sketch from the Collin County courthouse, defense attorney Mike Howard is depicted delivering his opening statements during Karmelo Anthony’s murder trial. (Pat Lopez)

“When it comes down to an issue like this, I’m pretty sure the guys are looking at, OK, what was the situation? Was he really in danger? Was he really fearful? Why did he have a knife? Why didn’t he just get up and leave?” Taylor said.

Taylor noted that Texas self-defense laws could become a critical factor at trial.

“Did Karmelo really have a duty or obligation to retreat if he was being attacked?” he said. “It’s happening in Texas. Are we not a stand-your-ground state?”

The attorney also suggested race could become an unavoidable topic throughout the proceedings, particularly given the intense public debate surrounding the case.

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“We would be fooling ourselves if we said that certain areas of our state or certain cities were not more prone to be reactive … especially when you have the polarization of black and white,” Taylor said.

Taylor further predicted that jury selection — which included no Black jurors — could face scrutiny if the defense believes Black jurors were improperly excluded from the panel, potentially setting up future appellate challenges.

Karmelo Anthony facing forward in a mugshot photo

Karmelo Anthony, 17, was arrested and charged with first-degree murder in the stabbing death of Texas track star Austin Metcalf. (FOX 4)

Beyond the legal arguments, Taylor said jurors may need to be educated on something far more basic: how high school track meets actually work.

A longtime track coach who said he competed in the sport in college, Taylor pushed back on suggestions that athletes from rival schools would not know one another or interact regularly.

Karmelo Anthony in gray suit and Austin Metcalf in white t-shirt in school photos

Karmelo Anthony is accused of stabbing Austin Metcalf to death during a track meet in Frisco, Texas, on April 2, 2025. (FOX4;Jeff Metcalf)

“I’ve been coaching track for 30 years. I ran track in college and it is extremely common for people to develop relationships with people from other schools that they compete against,” he said.

According to Taylor, understanding those dynamics could become important if attorneys seek to establish whether Anthony and the Metcalf brothers had prior interactions before the fatal encounter. Taylor said track meets often last for hours, with athletes from different schools spending significant time around one another throughout the day.

“I think probably four or five, if not more, of the jurors have no idea what happens at a track meet,” Taylor said.

Taylor also pushed back on claims that athletes from competing schools would have had little reason to know one another, arguing that friendships and familiarity across teams are commonplace.

He further suggested that any potential prior interactions between Anthony and the Metcalf brothers could become relevant if introduced at trial.

Another question likely to be scrutinized by jurors is why Anthony allegedly had a knife at the track meet. Taylor said that issue cannot simply be assumed away and will require explanation from the defense.

“That is going to have to be explained for this jury,” he said.

KARMELO ANTHONY FAMILY’S PLANS FOR $500K DONATIONS AFTER TRACK MEET STABBING REVEALED BY FUNDRAISING EXEC

Courtroom sketch depicts Collin County prosecutors delivering opening statements in the murder trial of Karmelo Anthony

A courtroom sketch shows prosecutors delivering opening statements in the murder trial of Karmelo Anthony at the Collin County courthouse in McKinney, Texas. (Pat Lopez)

Taylor noted that athletes sometimes carry small knives or tools to cut athletic tape, work on equipment or manage track spikes, though he stressed that Anthony’s specific reason for possessing the knife would need to be established through testimony and evidence.

The attorney also pushed back on criticism surrounding fundraising efforts for Anthony’s legal defense, including a fund that has raised more than $624,000 for his defense. While the defendant’s supporters have raised significant sums through online fundraising platforms, Taylor argued that mounting a vigorous defense in a serious felony case requires substantial resources.

“He is fighting literally for his life,” Taylor said, noting that expert witnesses, investigators and trial preparation can quickly become costly.

As both sides prepare for another week of testimony, Taylor believes the case remains difficult to predict.

“It’s a box of chocolates,” he said. “You are absolutely not sure what you’re going to get.”