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UN Official Warns of Imminent Threat to Vital Water Infrastructure in Iran

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An imminent threat to vital desalination facilities throughout the Middle East could unfold within days, as Iran signals a move that would heighten tensions with both the United States and Israel, according to a United Nations official’s warning on Sunday. Such actions could trigger significant global economic repercussions.

Kaveh Madani, an Iranian scientist affiliated with the U.N., cautioned that the potential attacks on desalination plants could occur “in the coming days.” This raises the alarming possibility of a widespread regional water crisis that could ripple through international markets.

The warnings from the Iranian regime on Sunday came as a direct response to U.S. President Donald Trump’s ultimatum, which threatened strikes on Iran’s power infrastructure unless they reopened the Strait of Hormuz within a 48-hour deadline.

A representative from the Central Headquarters of Hazrat Khatam al-Anbiya (PBUH) stated, “In light of past warnings, should our fuel and energy infrastructure be attacked by adversaries, we will target all energy, information technology, and desalination facilities belonging to the U.S. and its allies in the region.”

Water treatment plant, oil field in Bahrain

Kaveh Madani, a U.N. official, underscores the risk that attacks on Middle Eastern desalination plants could happen soon, with potential for both a regional water crisis and broader economic consequences. (ruelleruelle/UCG/Universal Images Group via Getty Images)

“The desalination plants might be targeted again within the next few days,” Madani told Fox News Digital.

“The driest region of the world might see a real water war, but the knock-on effects on the world’s economy, including the U.S., will be both immediate and lasting,” Madani said, pointing to what he described as a “new phase in the conflict” involving such critical civilian infrastructure.

“Now, add the possibility of damage to the already fragile water infrastructure, including treatment plants, pumping stations, and distribution networks,” he said. “The consequences would be catastrophic and lasting.”

Kaveh’s warning comes as the conflict — now in its fourth week — has expanded beyond military targets. Desalination facilities, including a plant on Iran’s Qeshm Island and another in Bahrain, have allegedly already been struck.

General Views Of Fujairah

Iran threatens to target desalination and energy infrastructure within days, a U.N. official warns, citing lasting consequences for global markets and water supplies. (Gabriela Maj/Bloomberg via Getty Images)

Desalination, the process of creating drinkable water from seawater, is critical to supplying water across Israel and many of Iran’s Gulf neighbors, particularly in such arid regions where natural freshwater is scarce.

Mohammad-Bagher Ghalibaf, speaker of the Iranian parliament, echoed the regime’s threats in a post on X on Sunday, warning that “critical infrastructure, energy, and oil across the region will be irreversibly destroyed, and oil prices will rise for a long time” if Iran’s power plants are struck.

“With a blackout, water treatment and distribution systems will also collapse in some parts of the country,” Madani clarified.

“Iran will retaliate by attacking desalination, energy, and other energy-related infrastructure in all countries in the region that are parties to the war, including Israel,” he added. “The price of oil and gas will increase further, and the Strait of Hormuz will remain closed, while a humanitarian disaster is created as millions of people lose access to water and electricity in the region.”

Qeshm island and the Clarence Strait seen from an aerial perspective.

An aerial view of the island of Qeshm, separated from the Iranian mainland by the Clarence Strait, December 10, 2023.  (Stringer/File Photo/Reuters)

“The U.S. has allegedly already attacked a desalination plant in Qeshm Island, and the Iranians have allegedly responded by striking a plant in Bahrain,” he said.

“Iran is the least reliant on desalination plants, so it is explicitly including them as legitimate targets for retaliation because this is the biggest vulnerability of the other parties to the war across the Middle East,” he added.

Despite that relative advantage, Iran itself has faced years of severe drought, mismanagement of water resources, and declining groundwater levels, leaving parts of the country increasingly water-stressed.

“If Iranians run out of water and/or electricity, they won’t rise up,” Holly Dagres, Libitzky Family Senior Fellow at the Washington Institute for Near East Policy, said.

“The unfortunate truth is that the Islamic Republic would rather allow the country to burn than appear weak while it is facing an existential threat,” she said.

Switching to Electric Vehicles: Essential Insights You Need Before Making the Leap

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With petrol prices skyrocketing, many Australians are increasingly contemplating the shift to electric vehicles.

As officials caution against panic buying, exploring effective strategies to lower fuel expenses and reduce carbon footprints becomes more enticing.

The recent attacks on Iran have driven Brent crude oil prices — the global benchmark — to hover around US$104 (AU$150) per barrel, a significant jump from approximately US$68 (AU$96) just weeks prior. The resolution of the ongoing crisis remains uncertain.

The encouraging news is that owning an electric vehicle is becoming more accessible with an increasing variety of models entering the Australian market and expanding charging infrastructure. However, there are important factors to weigh before making the transition.

What should you look for when choosing an EV?

Selecting an electric vehicle requires much the same considerations as any automobile purchase; aspects such as size, cost, and safety features remain crucial.

But there are a few additional things worth checking.

The first is driving range, which is how far the vehicle can travel on a full battery. Most new EVs sold in Australia offer between 300 and 500kms of range, which is more than enough for typical daily driving.

It is also worth looking at charging capability. Some vehicles can accept faster charging speeds than others, meaning they can recharge more quickly when using high-power public chargers. This can make a difference on long trips.

Finally, check the battery warranty. Most manufacturers offer warranties of eight years or around 160,000km, providing reassurance about long-term battery performance.

For most buyers, the key is simply choosing a vehicle that suits their everyday driving needs.

Check how much you drive

An important question to ask when choosing an EV is: how far do you usually drive each day?

Most Australians drive far less than they think. Car passenger kilometres per person have reduced from a peak of 13,184 in 2004 to 10,238 in 2024–25.

That’s roughly 28km per day, meaning many drivers could go several days between charges with today’s EVs. Most new models now sold in Australia have a real-world driving range of 300 to 500km on a full battery.

In practice, many EV owners simply plug their car in at home overnight once or twice a week.

Do you need to install a charger at home?

Many people assume installing a home charger is essential, but that is not always the case.

EVs can be charged from a standard household power point. This is the slowest method, but it can still add 10 to 15km of range per hour of charging. At that rate, a 12-hour overnight charge could give you up to 180km.

Many owners choose to install a dedicated wall charger instead. These typically cost $1,000 to $2,000 plus installation. These charge much faster, allowing most vehicles to fully recharge overnight.

Fast chargers are useful, but usually not for everyday charging. Public fast chargers are designed mainly for longer trips.

These high-power chargers can add 150 to 300km of driving range per hour, depending on the vehicle and type of charger.

They are very convenient for highway travel but usually cost more than charging at home. Public fast charging can range from around 50 to 70 cents per kilowatt-hour, which is still cheaper than petrol, but the savings are smaller than charging at home.

Many EV owners only use public chargers occasionally, not every day.

How much should you charge the battery?

Another common question is whether EV batteries should always be charged to 100 per cent.

For everyday driving, many manufacturers recommend keeping the battery between 20 per cent and 80 per cent most of the time. This helps maximise long-term battery health.

A fully charged battery is generally under more stress. However, charging to 100 per cent shortly before a long trip is fine. Modern EV battery management systems are designed to protect the battery automatically.

In practice, drivers quickly develop simple routines, often charging overnight a few times per week.

How much could you save on fuel?

One of the main reasons drivers consider switching to an EV is the potential saving on running costs.

Electric cars are typically cheaper to run because electricity costs less than petrol and electric motors are far more energy efficient than combustion engines.

Home charging is also the cheapest way to run an EV. Electricity for overnight charging typically costs 20 to 30c per kilowatt-hour, which can translate to around $3 to $5 per 100km of driving.

By comparison, fuel-efficient petrol cars typically consume 6–8 litres per 100km and cost $14–18 to drive that distance at current fuel prices.

That difference can add up quickly over a year. Online tools, such as our public EV payback calculator, allow drivers to compare different vehicles and test how savings change depending on electricity prices, fuel costs and driving distance.

What if you live in an apartment or unit?

Charging can be more complicated for people living in apartments or units, but options are expanding quickly.

Many new residential developments now include shared EV charging infrastructure in car parks. Some apartment owners are also installing chargers in their individual parking spaces where building rules allow it.

Workplace charging is another growing option. Many employers are beginning to install chargers for staff vehicles, allowing drivers to top up their battery during the day.

Public charging networks are expanding across Australian cities. While these chargers typically cost more than home electricity, they provide an important option for drivers without dedicated parking or charging access at home.

As EV adoption increases, improving charging access for apartment residents is becoming a major focus for building managers and policymakers.

Where next?

The decision to switch to an EV has never been more straightforward. Ranges are longer, models are more affordable, charging networks are expanding and running costs are lower than ever.

As petrol prices remind Australians of their exposure to global oil markets, the case for making the switch gets stronger.

For most drivers, the question is no longer whether an EV could work for them — it is simply a matter of when.


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Historic ABC Staff Strike: First Walkout in 20 Years Over Pay Dispute

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Thousands of ABC staff will walk off the job this week for the first time in 20 years after rejecting the national broadcaster’s latest pay offer.

Employees were informed today that 60% did not approve the proposed enterprise agreement, which included a 10% salary increase over three years and a $1,000 sign-on bonus.

The Community and Public Sector Union (CPSU) revealed that over 75% of the workforce participated in the vote, following extensive negotiations between ABC management and union representatives.

The ABC said a compromised staff account led to the breach earlier today.
Staff were notified today that 60 per cent of employees voted against a draft enterprise agreement. (Christopher Pearce)

The ABC has a workforce of approximately 4,500 individuals.

As a result of the vote, a 24-hour protected strike is set to commence at 11 a.m. on Wednesday.

“CPSU members do not take the decision to strike lightly. The overwhelming participation in this action highlights their frustration with the negotiation process,” stated Jocelyn Gammie, ABC Section Secretary.

“ABC staff work hard to provide high quality services for the Australian community. They deserve to be treated with respect and that means a decent pay offer and fair agreement.”

“The last thing union members want to do is inconvenience loyal ABC audiences by disrupting programming and services, but key bargaining claims remain unresolved,” Gammie added.

“Unless the ABC put a fair offer on the table, disruptions are inevitable.”

The last major industrial action to take place at the broadcaster was in 2006, when ABC staff stopped work nationwide for 24 hours.

The Media, Entertainment and Arts Alliance (MEAA) also represents ABC staff.

Nine.com.au has contacted the ABC for comment.

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Uncovering the Unexpected Risks in Everyday Men’s Grooming Products

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A new trend in shaving technology is gaining traction across the United States, as a range of ‘gentler’ shaving tools, including electric devices that mimic the single-blade style, are becoming increasingly popular. These tools promise a closer shave with reduced risk of ingrown hairs.

Traditionally, many men and women have relied on multi-blade razors. While effective, these razors can strip away the skin’s protective barrier and slice hair beneath the skin’s surface, leading to bumps, redness, irritation, and ingrown hairs. Additionally, these blades tend to accumulate dead skin cells after just one use, potentially increasing the chance of infection.

In contrast, single-blade shavers—handheld tools designed to trim wet hair on the face or body—are gaining favor because they cut hair just above the skin’s surface, significantly lowering the likelihood of developing those pesky and painful ingrown hairs.

Some of these devices are powered electrically, allowing the blade to cut even further away from the skin, thereby minimizing irritation even more effectively.

Dermatologists often suggest these single-blade options for individuals who experience skin irritation or ingrown hairs as part of their shaving routine, highlighting their benefits for those facing such challenges.

But these devices are not without their own risks, with some saying they may be more likely to cause nicks and cuts that, in serious cases, may leave scars.

Some users are already coming forward to report irritation, nicks and discomfort from these shavers, including one individual who wrote online after using a popular electric single-blade shaver: ‘Am I the only one who has irritated skin after shaving with [a single-blade razor]? 

‘I don’t have a lot of facial hair, so the shaver shouldn’t have any problems with my stubble. I shave every day… I have reddened skin on my neck and chin, and I can see light cuts.’

Shown above is an individual who posted on Reddit to warn that a single-blade razor had left him with cuts on his neck

Shown above is an individual who posted on Reddit to warn that a single-blade razor had left him with cuts on his neck

The above shows marks on the neck of an individual who said they occurred while he was using a single-blade razor to shave

The above shows marks on the neck of an individual who said they occurred while he was using a single-blade razor to shave

A second warned: ‘I started using [a single-blade] a few months ago because I always ended up with an irritated neck using regular razors. However, it gives me nicks… It always leaves some nicks.’

And a woman, who shaved her legs with a single-blade razor, added: ‘[The single-blade razor] almost took my damn leg off. Do not use this unless you are some kind of expert shaver.’

Single-blade razors have been around for centuries. 

In modern years, they were largely replaced by multi-blade razors, which can deliver a closer and smoother shave, but reports suggest many are now turning back to using the single-blade design to avoid skin irritation and redness.

It is not clear what proportion of Americans use a single-blade razor compared to a multi-blade design, but it appears they are growing in popularity.

Single-blade razors cost about $30 for a single handheld reusable shaver, $40 for an electrified version, or less than $1 for a disposable device.

Single-blade razors are reusable, although customers are generally urged to swap out the blades every two to three months.

Recently, more individuals have been shifting toward using single-blade razors, reports suggest (stock image)

Recently, more individuals have been shifting toward using single-blade razors, reports suggest (stock image)

The above photo shows an image of a single-blade razor priced at around $30. The blade is inserted into the middle section of the razor (stock image)

The above photo shows an image of a single-blade razor priced at around $30. The blade is inserted into the middle section of the razor (stock image)

With standard multiblade shavers, the devices range in price from $30 to $60, but customers are told to change the blades after every five to 15 shaves. 

Using blades for longer than recommended raises the risk of skin redness and irritation due to dull blades scraping the skin. It also raises the risk of dead skin and shaving products building up in razors, which could cause an infection.

Dr Luke Maxfield, a dermatologist in Tennessee, told the Daily Mail: ‘With the single-blade, the risk of ingrown hairs is actually less, but you are also more likely to cut yourself.

‘With the multi-blade, you, in a sense, have a little less control, because the angle is predetermined based on the build, and it has features to catch you and prevent a cut if you are not paying attention.

‘This is not the case with a single-blade, which makes it a bit more of a learning curve. 

‘This means you’re much more likely to be accidentally cutting yourself when you first start using the devices, although, if you are experienced, there’s nothing to say you would be more likely to cut yourself than with another razor.’

Maxfield, who uses a multi-blade razor for his face and single-blade for his neck, added that the cuts raised the risk of infection or, in severe cases, scarring on the face.

He said the risk of suffering a cut due to the razor was not strong enough for people to shy away from them if they were suffering from skin redness, ingrown hairs, and thought that the single-blade might benefit them.  

The above shows bumps and redness on the skin, which the user said occurred after he used a single-blade razor

The above shows bumps and redness on the skin, which the user said occurred after he used a single-blade razor

Dr Mona Foad, a dermatologist in Ohio, added to Daily Mail: ‘Even though a single blade may be gentler on the skin, it still needs to be used carefully.

‘One of the biggest things to keep in mind is to avoid repeated passes over the same area, since that can create irritation, compromise the skin barrier and increase the likelihood of razor burn.’

Both dermatologists recommended that people shave using a clean, sharp blade, and change their razor blades regularly.

They recommended shaving on well lubricated skin, such as that covered by shaving gel, which can improve the shave and lower the risk of scrapes or cuts. 

They also said that shavers should not be stored in the shower or by the bath, saying this raised the risk of them rusting or picking up bacteria that could cause complications.

Razor burn is a common condition where the skin becomes temporarily red and irritated after someone shaves the hair on it.  

Rhysa Phommachanh, a health and skincare expert at Landys Chemist, told Daily Mail: ‘It’s important to note that no shaving method is completely risk-free. 

‘Skin irritation can occur when going over the same area multiple times. 

‘As [single-blade] razors trim hair at the surface rather than below it, some users may find they need to go over certain areas more than once to achieve a closer finish, which can increase the likelihood of irritation if not done carefully.

‘It’s therefore important to shave gently and avoid applying too much pressure.’

Surviving Allergy Season 2023: Essential Tips to Protect Yourself from Pollen and Allergens

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Experts advise using masks, over-the-counter remedies, and seeking medical advice if your allergy symptoms disrupt sleep, work, or school.

ATLANTA — For millions of Americans, allergy season spells discomfort as pollen from trees, grass, and other plants triggers symptoms like runny noses, itchy eyes, and persistent sneezing and coughing.

Your location, specific allergies, and lifestyle can significantly influence the severity of your symptoms. While climate change is contributing to longer and more intense allergy seasons, experts also highlight that treatments have become more effective in recent years.

Here are some expert-recommended strategies to manage allergy symptoms, potentially allowing you to enjoy the great outdoors without discomfort.

The Asthma and Allergy Foundation of America releases an annual list ranking the most challenging cities for allergy sufferers, considering factors such as pollen levels, the use of over-the-counter medications, and the availability of allergy specialists.

New cities top the list of ‘allergy capitals’

The Asthma and Allergy Foundation of America issues an annual ranking of the most challenging cities to live in if you have allergies, based on over-the-counter medicine use, pollen counts and the number of available allergy specialists.

This year, the top five cities are: Boise, Idaho; San Diego; Tulsa, Oklahoma; Provo, Utah; and Rochester, New York.

Pollen helps plants reproduce — and makes us miserable

Pollen is the powdery substance made by seed-producing plants and trees that is part of their reproductive process. Earlier in the spring, tree pollen is the main culprit. After that, grasses pollinate, followed by weeds in the late summer and early fall.

Some of the most common tree pollens that cause allergies include birch, cedar, cottonwood, maple, elm, oak and walnut, according to the Asthma and Allergy Foundation of America. Grasses that cause symptoms include Bermuda, Johnson, rye and Kentucky bluegrass.

Here’s how to track pollen levels

Pollen trackers can help you decide when to go outside. The American Academy of Allergy Asthma and Immunology tracks levels through a network of counting stations across the U.S. Counts are available at its website and via email.

The first step is to try to avoid pollen altogether

The best and first step to controlling allergies is avoiding exposure. Keep the windows in your car and your home closed, even when it’s nice outside.

If you go outside, wearing long sleeves can keep pollen off your skin to help ward off allergic reactions, said Dr. James Baker, an allergist at the University of Michigan. It also provides some sun protection, he added.

When you get home, change your clothes and shower daily to ensure all the pollen is off of you — including your hair. If you can’t wash your hair every day, try covering it when you go outside with a hat or scarf. Don’t get into bed with your outside clothes on, because the pollen will follow.

It’s also useful to rinse your eyes and nose with saline to remove any pollen, experts said. And the same masks that got us through the pandemic can protect you from allergies — though they won’t help with eye symptoms.

How to relieve allergy symptoms

Over-the-counter nasal sprays are among the most effective treatments for seasonal allergies, experts said.

But patients often use them incorrectly, irritating parts of the nose, said Dr. Kathleen May, an allergist at Augusta University in Georgia. She suggested angling the nozzle outward toward your ear rather than sticking it straight up your nose.

Over-the-counter allergy pills like Claritin, Allegra and Zyrtec are helpful, but may not be as effective as quickly since they’re taken by mouth, experts said.

If your allergy symptoms are impacting your quality of life, like causing you to lose sleep or loose focus at work or school, it might be time to consider making an appointment with an allergist. Some medications can train your immune system not to overreact to allergens.

Some remedies for allergy relief that have been circulating on social media or suggested by celebrities — like incorporating local honey into your diet to expose yourself to pollen — have been debunked.

Dr. Shyam Joshi, an allergist at Oregon Health and Science University, said that’s because the flowers that bees pollinate typically don’t contain the airborne pollen that causes allergy symptoms.

Is allergy season changing?

Winters are milder and growing seasons are longer as the climate is changing, meaning there’s more opportunity for pollen to stay in the air, resulting in longer and more severe allergy seasons.

Last year was one of the most intense allergy seasons on record, particularly in the Southeast U.S.

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Thanksgiving Tragedy: Husband’s Mysterious Disappearance and Salami Sandwich Unravel Shocking Truth

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A chilling mystery unfolded on Thanksgiving Day in 1995, when a man was discovered dead in his car, nearly frozen, and seemingly the victim of a bungled robbery. However, the key to unraveling the case lay in an unexpected place—a salami sandwich—which exposed a web of deceit and a lethal love triangle.

On November 23, 1995, rather than preparing a festive meal, Stella Lacy found herself making an urgent call to 911 from her home in Schenectady, New York. Her husband, Paul Lacey, had been missing since the previous night around 11:30 p.m. Stella recounted to the dispatcher that Paul had been in the kitchen when she went to bed, but by morning, he was gone and unreachable.

“It was very odd that Uncle Paul wouldn’t be at Thanksgiving,” said Paul’s niece, Nathalia Bowman, recalling the unsettling day during a March 15 episode of Oxygen’s “Snapped.” “His life revolved around family.”

As police delved into the case, they interviewed Stella at home, where Paul’s cousin, Ron Faulkner, was temporarily residing. They learned that on the eve of Thanksgiving, Paul and Ron had gone out for some last-minute shopping, returning home by 11 p.m. Their neighbor, Calvin Smith, had also stopped by for a visit, and Stella noted that when she retired for the night, all three men were together.

Police questioned Stella at home, where Paul’s cousin Ron Faulkner was temporarily living, and learned that on Thanksgiving Eve, Paul and Ron went to the store for last-minute groceries, returning home at 11 p.m. That’s when neighbor Calvin Smith stopped by to say hello and, when Stella went to bed, all three men were together.

When police asked Stella about any factors that could have contributed to Paul’s disappearance, she came up empty. The couple did struggle with finances and they were in debt, said Stella, however she insisted that Paul wouldn’t leave her and their children, ages 9, 7, and 16 months. 

A few days later, Paul’s dead body was found inside his 1986 Volvo parked against traffic on a one-way street only three blocks from home. Paul’s rings and wallet were missing and his pants pockets were turned inside out. Police suspected it was a robbery, until they saw that Paul’s neck bore two rounds of ligature marks—as if he had been strangled with a rope. 

“Strangulation is not a typical means of death in a robbery case,” Carol DeMare, a retired reporter for Albany’s Times Union told Snapped. “People who strangle other people usually have a personal relationship—it could have been by someone who was close to him.” 

It wasn’t long before the police found Stella’s story inconsistent. Whereas Stella initially reported that Paul never came upstairs to bed, she now recalled that the couple had gone to bed together—after Paul had eaten a salami sandwich. This time around, Stella also omitted mention of neighbor Calvin Smith on the night Paul vanished. 

Paul’s autopsy results—homicide due to strangulation—were eye-opening.  

Despite Stella’s claim that Paul had eaten a sandwich that night, the contents of his stomach were empty, which suggested that Stella might have lied to police. Then, an anonymous tipster reported that Paul wore eyeglasses, yet none were found in the car. Police had to wonder: Did Paul really die in his car? 

Ron, Stella and Calvin were questioned at the police station—and their testimonies broke the case.   

A Deadly Love Triangle 

Stella admitted to police that her marriage was far from idyllic. Not only had the Laceys filed for bankruptcy due to Paul’s overspending, he had two life insurance policies worth $50K. 

Further incriminating Stella was her admission of infidelity: She and Ron were having an affair, with the first anniversary of their relationship falling on Thanksgiving Day. Stella claimed she and Ron hated Paul and had even daydreamed about life without him. Stella said she never took the idea seriously—until Ron cooked up a plan. 

According to Stella, she and Paul were in bed on Thanksgiving Eve when Ron called to Paul that he had a phone call downstairs. Shortly after Paul left the bedroom, Ron entered and asked Stella to come downstairs. Stella said she found Ron and Calvin in a room together—along with Paul who lay face-down on the floor, dead from strangulation. 

Everyone then sprang into action. 

Stella said she instructed Calvin to flush the rope down the toilet and retrieved Paul’s clothing and shoes. After all three dressed Paul, Ron and Calvin carried him to the car and drove a few blocks away. The men removed Paul’s rings and money from his pocket to make the crime scene appear like a robbery, while Stella stayed home to clean up. 

The men also confessed to Paul’s murder. 

Ron conceded that he was in love with Stella and wanted Paul out of the picture, so he fabricated a phone call to Ron, asking Calvin to hide behind a door with a rope. 

“Calvin just pulled as hard as he could for a couple of minutes,” James Horton, a retired New York State police senior investigator told Snapped, “and Ron actually jumped on top of Calvin and put more weight on Paul.” 

“As he’s dying,” Schenectady Mayor Gary McCarthy told Snapped, “Ron leans forward, kisses Paul on the forehead, and tells him, ‘I’m sorry, but everyone can now be at peace.’”

“She Was the Puppet Master”

Calvin told police that Stella convinced him to participate in the murder by promising him $100 upfront, along with a portion of Paul’s life insurance payout and proceeds from the sale of his rings.

Stella, Ron and Calvin were arrested and charged individually with murder, tampering with evidence and conspiracy. Police, however, believed that Stella was largely at fault. 

“Stella manipulated them both into doing it,” said Horton. “She was the puppet master.” 

In August 1996, Stella went on trial for the murder of Paul Lacy, while Calvin and Ron, potentially facing the death penalty, accepted plea deals. Calvin pleaded guilty to first-degree murder, while Ron pleaded guilty to second-degree murder. The men were each sentenced to 25 years to life in prison. 

Stella’s attorneys argued that she didn’t have prior knowledge of or participate in Paul’s murder, only helping to dispose of the body. Calvin, however, testified that Stella ordered him to make Paul’s murder look like a robbery and that she desired him dead before Thanksgiving. 

Stella was convicted of criminally negligent homicide, tampering with evidence and hindering prosecution. She was sentenced to 10 to 32 years in prison.

Snapped, Sundays, 5 p.m. PT/8 p.m. ET, Oxygen

Man Acquitted by Insanity Plea in Tragic Killing of Pregnant Woman and Unborn Child Shocks Community

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A man facing accusations of killing a pregnant woman and her unborn child on her commute in Washington state has been acquitted due to insanity.

Cordell Goosby faced charges of first-degree murder and attempted murder for the tragic shooting of 34-year-old Eina Kwon and her unborn baby in June 2023, an attack that also left her husband, Evan Sung Kwon, wounded during an unprovoked incident in Seattle.

Kwon, who was eight months pregnant with her second child, suffered four gunshot wounds, including hits to her chest and head, while the family was stopped at a red light on their way to operate their Japanese eatery.

Authorities apprehended Goosby later, where he reportedly surrendered with his hands raised, confessing, “I did it! I did it!” according to court records sourced by Fox News.

On Saturday, the King County Prosecuting Attorney’s Office approved the ruling of not guilty by reason of insanity for Goosby, a decision his defense team had secured just a day prior.

The ruling means that while he admits carrying out the brutal attack, he will not be held criminally responsible because of his mental state at the time.

His defense pursued an insanity plea prior to trial, with both a defense expert and an independent expert hired by prosecutors concluding he was legally insane at the time of the shooting. 

Goosby will be committed to the custody of the state Department of Social and Health Services for treatment at a psychiatric hospital, such as Western State Hospital, according to KOMO News.

Cordell Goosby (pictured), accused of fatally shooting a pregnant woman and her unborn baby on her way to work in Washington, was found not guilty by reason of insanity

Cordell Goosby (pictured), accused of fatally shooting a pregnant woman and her unborn baby on her way to work in Washington, was found not guilty by reason of insanity

Goosby allegedly shot 34-year-old Eina Kwon (left) and her unborn child to death in June 2023, leaving her husband, Evan Sung Kwon (right), injured in the random attack

Goosby allegedly shot 34-year-old Eina Kwon (left) and her unborn child to death in June 2023, leaving her husband, Evan Sung Kwon (right), injured in the random attack

Kwon and her husband were in her white Tesla, stopped at the intersection of Fourth Avenue and Lenora Street on their way to work at their Japanese restaurant, Aburiya Bento House

Kwon and her husband were in her white Tesla, stopped at the intersection of Fourth Avenue and Lenora Street on their way to work at their Japanese restaurant, Aburiya Bento House

Surveillance footage captured Goosby running toward the family's car with a gun in hand (pictured)

Surveillance footage captured Goosby running toward the family’s car with a gun in hand (pictured)

‘This does not mean that Mr Goosby will be released to the streets now, a week from now, or in the immediate future,’ the office stressed in a statement.

He could be locked in a psychiatric hospital for life, with officials repeatedly reviewing whether he remains a threat.

Any attempt to loosen restrictions or set him free would have to clear multiple layers of scrutiny – prosecutors, a judge and a state safety panel. 

Ultimately, the court now holds full control over whether Goosby will ever be granted unconditional release. 

The ruling comes more than two years after Goosby gunned down the pregnant mother in a broad daylight attack described by then-Seattle Mayor Bruce Harrell as an ‘unimaginable tragedy.’ 

On June 13, 2023, Kwon and her husband were in her white Tesla, stopped at the intersection of Fourth Avenue and Lenora Street on their way to work at their restaurant, Aburiya Bento House.

Witnesses described Goosby randomly running toward the family’s car with a gun in hand before firing through the driver’s side window. 

Carliss Todd, who works close by, told KIRO News at the time that he heard three or four gunshots and saw a man sprinting away with a large rifle. 

Kwon, who was eight months pregnant with her second child, was shot four times - including in the chest and head (family pictured)

Kwon, who was eight months pregnant with her second child, was shot four times – including in the chest and head (family pictured)

Goosby (pictured) will be committed to the custody of the state Department of Social and Health Services for treatment at a psychiatric hospital

Goosby (pictured) will be committed to the custody of the state Department of Social and Health Services for treatment at a psychiatric hospital

Responding officers described Goosby as appearing to be in the midst of a crisis at the time of his arrest

Responding officers described Goosby as appearing to be in the midst of a crisis at the time of his arrest

A nearby worker told KIRO News at the time that he heard three or four gunshots and saw a man sprinting away with a large rifle (pictured)

A nearby worker told KIRO News at the time that he heard three or four gunshots and saw a man sprinting away with a large rifle (pictured)

‘An unknown gunshot rang out, and instinctively, the husband tightly embraced his wife. Despite feeling no pain due to the suddenness of the incident, he realized that the objects hitting his arm were bullets,’ friend Dong Won wrote in a GoFundMe.

‘Thinking he had successfully blocked all the randomly flying bullets, he turned to look at his wife and noticed that she had been shot and was in critical condition,’ he added. ‘He frantically tore his clothes to stem his wife’s bleeding.’

In the aftermath of the shooting, another bystander said they saw an injured man, believed to be Kwon’s husband, lying in the street.

In court papers, prosecutors wrote: ‘In a short span of time, he fired a gun in the victim’s car window, striking the victims inside the car,’ according to Fox.

‘After firing all the bullets he had in the gun into the victims’ car, he turned and ran from the scene,’ they added, noting that he also got rid of the weapon. ‘The defendant’s actions left a family and community shattered.’ 

Kwon was rushed to Harborview Medical Center, where doctors performed an emergency cesarean section in a desperate bid to save her unborn child.

The restaurateur was pronounced dead shortly after giving birth and her baby died a short time later. Her husband, who was shot in the arm, was released from treatment soon after. 

‘Sung was able to hold his beautiful daughter for a quick moment to say goodbye,’ Won said in the fundraiser. 

Bodycam footage obtained by KING 5 News showed Goosby telling officers after the shooting that his life was 'in danger' (pictured)

Bodycam footage obtained by KING 5 News showed Goosby telling officers after the shooting that his life was ‘in danger’ (pictured)

At the police station, Goosby said: 'I blacked out with everything, so it was kind of like a blur' (pictured)

At the police station, Goosby said: ‘I blacked out with everything, so it was kind of like a blur’ (pictured)

Pictured above is a memorial set up at the family's restaurant

Pictured above is a memorial set up at the family’s restaurant

‘Doctors were able to remove the bullets from his arm, but fragments scattered inside could not be removed,’ he added. ‘Fortunately, the bones and nerves were not affected.’

Authorities quickly found Goosby, who allegedly claimed he fired at the couple’s Tesla because he thought they had a gun, though surveillance footage showed him running up to the window with his arm extended. 

‘As he approached the vehicle, smoke could be seen coming from either the handgun he was firing or from the shattered glass window of the vehicle,’ Won wrote.

Because of his criminal record as a convicted felon in Illinois, Goosby was prohibited from owning a gun, and officials later claimed the weapon he used on the Kwons had been stolen. 

He allegedly also admitted to officers that he had long struggled with mental health issues, with responding officers describing him as appearing to be in the midst of a crisis at the time of his arrest. 

Bodycam footage obtained by KING 5 News showed Goosby approaching officers after the shooting, repeatedly telling them his life was ‘in danger.’ 

In footage captured at the police station, Goosby said: ‘I blacked out with everything, so it was kind of like a blur.’

Documents previously obtained by The Daily Mail revealed that he had been arrested in Illinois on multiple drug and weapons charges, as well as for theft.

In court papers, prosecutors wrote: 'In a short span of time, he fired a gun in the victim's car window'

In court papers, prosecutors wrote: ‘In a short span of time, he fired a gun in the victim’s car window’

Kwon (pictured with husband) was rushed to Harborview Medical Center, where doctors performed an emergency cesarean section. Both she and her baby passed away

Kwon (pictured with husband) was rushed to Harborview Medical Center, where doctors performed an emergency cesarean section. Both she and her baby passed away

Goosby (pictured) was previously arrested in Illinois on multiple drug and weapons charges, as well as for theft

Goosby (pictured) was previously arrested in Illinois on multiple drug and weapons charges, as well as for theft

Goosby's ruling means that he admits to carrying out the attack, but will not be held criminally responsible because of his mental state (pictured: Kwon and her husband)

Goosby’s ruling means that he admits to carrying out the attack, but will not be held criminally responsible because of his mental state (pictured: Kwon and her husband)

During this week’s ruling, officials emphasized that some individuals found not guilty by reason of insanity in serious felony cases – including homicides from decades ago – remain confined in state hospitals, according to KOMO.

Prosecutors confirmed they would have gone to trial if their expert had ruled that Goosby was sane at the time he carried out the deadly attack. 

They explained that under state law, a homicide charge cannot be applied to an unborn child unless the baby is born alive, and there was not enough evidence to pursue manslaughter since Goosby may not have known Kwon was pregnant. 

Radiographer’s Stunning 27kg Weight Loss: The Inspiring Journey Without Gimmicks or Gym Classes

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When Katie stumbled upon a photo capturing what should have been the ultimate proposal moment in New Zealand, she barely recognized the woman she saw in it.

In her twenties, the Australian radiographer’s weight had reached 94 kilograms, despite her commitment to a seemingly healthy lifestyle.

Katie’s diet primarily consisted of fresh, high-quality ingredients, and takeout food was a rarity in her household.

However, over time, she experienced an unexpected increase in weight. This was attributed to misjudged portion sizes, a lack of calorie awareness, and a hectic schedule due to shift work, which left little room for regular exercise.

“I believed I was eating healthily by preparing home-cooked meals, but my portions were off, and my calorie consumption was too high. I think this is where the gradual weight gain began,” Katie, now 29, shared with the Daily Mail.

The size-16 shift worker knew she needed to overhaul her diet to ‘look good’ for her dream wedding after she needed to resize her uniform pants ‘once again’.

‘I think sometimes scales can be an unfair judge of how we are going with our overall weight. But a pair of work pants that you wear every day can never lie,’ she said.

‘I found myself having to upsize… I went to select the next size up on the online ordering system and suddenly the size said “2XL”. I couldn’t believe that’s what I needed to order.’

Determined to lose weight once and for all, Katie went from a size 14-16 to a size 10 – after she shed 27kg naturally in just 12 months.

When Katie saw a picture of what was meant to be the perfect proposal in New Zealand, she didn't recognise the woman staring back at her

Determined to lose weight once and for all, Katie went from a size 14-16 to a size 10 - after she shed 27kg naturally in just 12 months

When Katie saw a picture of what was meant to be the perfect proposal in New Zealand (left), she didn’t recognise the woman staring back at her. Determined to lose weight once and for all, Katie went from a size 14-16 to a size 10 – after she shed 27kg naturally in just 12 months (right)

Long before her incredible body transformation, she was living a normal life.

‘I have to admit that before the weight loss I was still a very happy person. I have always had a supportive partner, amazing friends and family, a fulfilled life and a challenging career,’ she explained.

But she knew her uncontrolled eating habits had led to her weight spiralling. 

‘It wasn’t any kind of illness or injury that caused a massive, dramatic weight gain. It was small gains put on consistently over the last 10 years,’ Katie said. 

‘The kind of gains that if you were to be weighing yourself monthly, you wouldn’t think twice about it. However, 200g here and there can sneak up on you over a longer timeframe.

‘I was eating mostly good-quality foods, but in the wrong portions. I would cook almost every night; takeaway was a rarity in our house.

‘Although I thought I was being healthy by serving up home cooked meals, the units of each food group were way off, and calorie intake was very high. I really believe this is where the slow weight gain creep occurred.’

With a hectic work schedule, exercise became almost non-existent. 

Surrounded by family and friends, the stunning size-10 bride married her now-husband in an intimate wedding ceremony

Surrounded by family and friends, the stunning size-10 bride married her now-husband in an intimate wedding ceremony

‘I was prioritising absolutely everything above it. I personally believe that weight loss is mostly food-related, however, the benefits of exercise to overall health and wellness are undeniable,’ she said. 

As she was carrying around an extra 27kg of body weight, Katie said she was always ‘pretty happy’ with everything in her life. 

‘I didn’t see a drastic need to change my weight, and it wasn’t something my doctor had ever brought up with me,’ she said. 

But a trip to New Zealand prompted her to turn her life around.  

‘We had to weigh ourselves for both a helicopter glacier hike and a tandem bungee jump. When I added up our weights, we didn’t qualify for the tandem jump as we were over the weight limit,’ she said. 

‘That hit home: that there may have been an issue with how we were living our lives.’

During the trip, her partner surprised her with a proposal.

‘In the pictures we got of the engagement, I hardly recognised myself, and I knew in that moment I didn’t want to look like that for our wedding,’ she said. 

‘So, I decided then and there to make some changes. The weight loss was really something I did for me, with the knowledge that you only get one body in life, and I wasn’t prioritising my own health and wellness.’ 

It took Katie 12 months to lose the stubborn weight for good

It took Katie 12 months to lose the stubborn weight for good

The size-16 shift worker knew she needed to overhaul her diet after she needed to upgrade her uniform pants to a size 2XL. It took Katie 12 months to lose the stubborn weight for good

She decided to sign up to the CSIRO Total Wellbeing Diet because she felt it ‘didn’t seem like anything drastic’. 

Developed by scientists at Australia’s national science agency, the diet focuses on a higher protein, low GI meal plan that helps you drop the kilos by reducing cravings and keeping you feeling fuller for longer. 

‘It was based on scientific knowledge of food groups, in the quantities we need to support a healthy weight. It seemed sustainable, rather than something you do and then stop when the challenge has finished,’ Katie said.

‘I stopped referring to it as a “diet” pretty soon after starting it, instead calling it my “wellness journey” which I will be on for a good portion of the rest of my life.

‘My first step on the journey saw me using the Fast Start shakes, and the change I saw so quickly from those really encouraged me to keep on going. 

‘Additionally, the knowledge I gained around food groups and units – rather than calories – helped me plan my meals in a healthy and balanced way.’

One of the hardest things about her weight loss journey was trying to change habits.

‘I personally love an after-dinner sweet treat. At times, this was difficult, as it was routine for me to have dessert every night at 8pm,’ she explained.

‘But over time, I knew I didn’t need it – it was just because it was something I’ve always had in my daily routine. Now when I do have dessert, it’s something I really enjoy.’

She said being able to walk into any store knowing the clothes off the rack will fit her has been an 'added perk' to her transformation

She said being able to walk into any store knowing the clothes off the rack will fit her has been an 'added perk' to her transformation

She said being able to walk into any store knowing the clothes off the rack will fit her has been an ‘added perk’ to her transformation

Katie’s healthy day on a plate

BREAKFAST: Oats. Summer is overnight oat with seasonal fruits (frozen raspberries and dried mangoes). Winter is hot porridge with grated apple and cinnamon

LUNCH: Leafy salad with brown rice or wholemeal pasta with protein 

DINNER: Dinner varies but meal usually consists of seasonal produce with protein or oven tray bakes

It took Katie 12 months to lose the stubborn weight for good.

‘I continued to maintain it in the months following,’ she said. 

‘As I said, I have always been happy, and lived a good life, regardless of what weight I was. I believe that weight truly doesn’t define who you are as a person, however, life definitely has more opportunities post weight loss. 

‘I find I carry myself in a different way now, with more confidence. I am immensely proud of my commitment to myself, and I am taking new opportunities that I may not have taken prior to my weight loss.’

She said being able to walk into any store knowing the clothes off the rack will fit her has been an ‘added perk’ to her transformation. 

‘I think I have set myself up now to enjoy my 30s, try new experiences, travel, and enjoy life in a way I wasn’t before,’ Katie said. 

‘Consistency is key, and I am capable of far more than what my mind lets me believe.’

Surrounded by family and friends, the stunning size-10 bride married her now-husband in an intimate wedding ceremony.  

As she’s constantly on her feet during her shifts – some weeks more than others – Katie said she’ll typically aim for three 7-10 km fast walks per week.

‘I think it’s important to find a form of exercise you enjoy doing. That way you have more chance of sticking to it and integrating it into your daily routine,’ she said.

Following her amazing weight loss, Katie is now looking forward to becoming a mum for the first time, with her baby due in just a matter of weeks

Following her amazing weight loss, Katie is now looking forward to becoming a mum for the first time, with her baby due in just a matter of weeks

Katie was inspired to lose weight so she could 'look good' for her dream wedding day

Katie was inspired to lose weight so she could 'look good' for her dream wedding day

Katie was inspired to lose weight so she could ‘look good’ for her dream wedding day

With a sweet tooth, she still treats herself to a daily indulgence. 

‘This is so important as it means foods aren’t demonised – the trick is just enjoying them in portions that are healthy for us,’ she said. 

For those struggling to lose weight, Katie – who now weighs 67kg – said: ‘You just have to keep on showing up for yourself, consistently. 

‘There’s absolutely nobody else that can help you besides you. You have to back yourself, dig deep and get it done,’ she explained.

‘I think that can be said for any goal in life, not just weight loss.’

Following her amazing weight loss, Katie is now looking forward to becoming a mum for the first time, with her baby due in just a matter of weeks.

‘This is such an exciting time for my husband and I,’ she said. 

‘My body has changed, as it should, and I genuinely see that as a privilege: a healthy body doing exactly what it’s designed to do.’

With a baby on the way, Katie feels confident she can return to the CSIRO Total Wellbeing Diet when the time is right. 

‘I’ve built knowledge, habits and a positive relationship with food that go far beyond short-term weight loss. I understand how to fuel my body well, and how to prioritise wellbeing,’ she said. 

‘For me, it has never been about quick fixes, it’s been about learning skills I can use at every stage of life. 

‘That mindset means I feel empowered about the post-baby period, knowing I can focus on feeling strong and healthy, with any subsequent weight loss happening naturally as part of that journey.’

Transform Your Hips: Trainer-Approved 7-Minute Standing Routine to Reduce Hip Dip Fat for Women Over 45

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When it comes to addressing hip dips and the surrounding fat, a seasoned personal trainer with over 35 years of experience suggests that standing exercises may be more effective than floor work for individuals over the age of 45.

Drawing from my extensive experience as the director and fitness educator at TRAINFITNESS, I’ve had the opportunity to work with countless women over 45. A frequent concern that arises is the appearance of hip dips and the fat that accumulates around them. Despite the plethora of advice circulating on social media, much of it is misguided and fails to yield desired results. Allow me to clarify what truly works.

Hip dips are the natural indentations that occur between the hip bone and the upper thigh. It’s important to understand that their presence is entirely normal and not indicative of one’s fitness level. The so-called “hip dip fat” refers to the fat that tends to settle around this area and becomes more apparent as we age.

Why Hip Dip Fat Is So Stubborn

Woman holding hip fat muffin top
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For individuals over 45, hormonal changes associated with perimenopause and menopause significantly impact fat distribution. As estrogen levels decrease, the body begins to store more fat around the hips, thighs, and lower abdomen. Moreover, fat cells in these regions become more resistant to breakdown. Compounding the issue, metabolism slows by approximately 2–8% per decade starting at age 40, leading to a reduced caloric burn at rest.

After 45, hormonal changes during perimenopause and menopause shift where your body stores fat. Oestrogen levels drop and your body starts storing more fat around your hips, thighs and lower abdomen. The fat cells in these areas also become more resistant to being broken down. Your metabolism slows by about 2–8% per decade after 40, which means your body burns fewer calories at rest.

The biggest mistake people make is thinking they can spot reduce this area. You cannot target fat loss in one specific part of your body. Doing hundreds of side leg lifts or hip abductions won’t burn the fat around your hip dips. Your body decides where it loses fat, and it’s largely determined by genetics and hormones.

The second mistake is focusing only on cardio. While cardio burns calories during the session, it doesn’t do much after you’ve finished. Women over 45 need to build and maintain muscle mass because we lose about 3–8% of our muscle per decade after 30. Less muscle means a slower metabolism, which means fewer calories burned throughout the day.

The third mistake is doing exercises lying down. Most floor exercises for hips don’t actually create enough resistance to stimulate real change. They might make the area feel like it’s working, but they’re not challenging enough to build muscle or burn significant calories.

Why Standing Beats Floor Work

fit sporty woman with arms raised outdoors, freedom concept
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Standing exercises work your entire body at once. When you’re on the floor doing leg lifts, you’re only moving one limb. When you’re standing, your core has to stabilise your torso, your supporting leg has to hold your weight, and your working leg has to move against gravity. This burns more calories and builds more muscle.

Standing exercises also improve your functional fitness. We don’t spend our daily lives on the floor doing leg lifts. We stand, we walk, we climb stairs, we reach for things. Training in standing positions makes you stronger for the movements you actually do, which means better balance and more confidence in daily activities.

For women over 45, standing work is also easier on your joints. Getting down and up from the floor repeatedly can be hard on knees and hips. Standing exercises let you work just as hard without that stress.

Standing routines build bone density better than floor work, too. Weight-bearing exercises send signals to your bones to stay strong — especially important after 45 when bone density naturally declines.

And standing exercises can be progressed more easily. You can add weights, change your stance width, increase your range of motion or adjust your speed. Floor exercises are much harder to increase in complexity once you’ve mastered them.

Side Step Squats

This exercise works your glutes, outer thighs and core while burning calories. The lateral movement targets the muscles around your hips, and the squat position engages your entire lower body.

Muscles Trained: Glutes, outer thighs, core

How to Do It:

  • Stand with feet hip-width apart
  • Step your right foot out to the side about two feet
  • Bend both knees and push your hips back like you’re sitting into a chair
  • Keep your chest up and your weight in your heels
  • Push back to standing and bring your feet together
  • Repeat on the left side, alternating for 90 seconds

Avoid These Mistakes:

  • Don’t let your knees collapse inward — they should track in the same direction as your toes
  • Don’t just drop straight down — your hips should move back and down, not just down
  • Don’t rush through it — slow down and control the movement; you should feel your outer thighs and glutes working.

Standing Side Leg Raises with Pulse

 

This exercise directly works the muscles on the outside of your hip and thigh. The pulse at the top keeps the muscle under tension for longer, which builds strength and burns more calories.

Muscles Trained: Hip abductors, outer thighs

How to Do It:

  • Stand tall with your feet together
  • Shift your weight onto your left leg
  • Lift your right leg out to the side about 12 inches off the ground
  • At the top, pulse up and down in a small range (about 2 inches) for three pulses
  • Lower your leg back down with control
  • Do 45 seconds on each side

Avoid These Mistakes:

  • Don’t lift your leg too high — this causes you to lean your torso to the opposite side, taking the work out of the target muscles and putting it into your lower back
  • Don’t swing the leg — the movement should be controlled both up and down
  • If you’re losing balance, hold onto a chair or wall with one hand.

Curtsy Lunges

Curtsy lunges work your glutes from a different angle than regular lunges. They also challenge your balance and work your inner and outer thighs at the same time.

Muscles Trained: Glutes, inner thighs, outer thighs

How to Do It:

  • Stand with feet hip-width apart
  • Step your right foot back and across behind your left leg like you’re doing a curtsy
  • Bend both knees and lower down until your back knee is close to the floor
  • Keep your front knee over your front ankle
  • Push through your front heel to stand back up
  • Alternate legs for 90 seconds

Avoid These Mistakes:

  • Don’t let your front knee cave inward — keep it aligned with your toes
  • Don’t step back too narrowly — the wider you step, the more you’ll work your glutes
  • Don’t lean forward — keep your chest up and your core engaged
  • If you’re struggling with balance, reduce your range of motion or hold onto something until you build strength.

Lateral Step Ups

This exercise combines strength and cardio. It works your glutes, thighs and core while getting your heart rate up. The stepping motion also improves your functional fitness for stairs.

Muscles Trained: Glutes, quads, hamstrings, core

How to Do It:

  • Stand next to a sturdy step or box about knee height
  • Place your right foot on the step
  • Push through your right heel to lift your body up onto the step
  • Bring your left foot up to meet your right
  • Step back down with your left foot first, then your right
  • Do 45 seconds leading with your right leg, then 45 seconds leading with your left

Avoid These Mistakes:

  • Don’t push off with your bottom foot — the work should come from the leg on the step, not the leg on the ground
  • Don’t use momentum — control the movement both up and down
  • Don’t start with a step that’s too high — begin lower and progress as you get stronger; if your knee comes past your toes at the bottom, the step is too high.

Standing Hip Circles

This exercise works your hips through their full range of motion. It strengthens the muscles around your hip joint and improves mobility, which tends to decrease after 45.

Muscles Trained: Hip flexors, glutes, hip abductors and adductors

How to Do It:

  • Stand on your left leg with your right leg lifted slightly off the ground
  • Draw circles in the air with your right knee, making them as large as you can control
  • Do 45 seconds clockwise, then 45 seconds anticlockwise
  • Switch legs

Avoid These Mistakes:

  • Don’t make the circles too small — challenge yourself to make them larger while keeping your torso stable
  • Don’t let your hips shift around — your standing hip should stay stacked over your ankle
  • Don’t hold your breath — keep breathing normally throughout
  • Hold onto a wall or chair if you need support for balance.

How to Structure Your Routine

workout planner
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Do this routine as a circuit, moving from one exercise straight into the next with no rest between exercises. This keeps your heart rate up and burns more calories in a short time.

Start with a brief warmup: march in place for 30 seconds, do some arm circles and a few gentle hip rotations. This gets blood flowing to your muscles and reduces injury risk.

Work through all five exercises in order. The total work time is 7.5 minutes. After you finish the last exercise, walk around for 30 seconds to a minute to bring your heart rate down gradually. Don’t sit down immediately.

Do this routine 4–5 times per week for the best results. Your body needs rest days to recover and build muscle. Three times per week is the minimum to see changes, but more frequent sessions will give you faster results.

You can do this routine on its own or add it to the end of a walk. It works well as a finisher after cardio, or on days when you’re doing upper body work.

After about four weeks of consistent training, progress the routine. Add light ankle weights or small dumbbells, increase your range of motion on each exercise, move more slowly to increase time under tension, or add an extra round of the circuit if you have time.

What Results to Expect

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In the first two weeks, you won’t notice any visual results — but you will feel the difference. The workouts will become easier, your balance will improve, and you’ll feel more energised throughout the day. That’s how you’ll know your muscles are getting stronger.

After a month, you might notice your pants sitting slightly better on your hips and thighs. The area will feel a bit tighter when you press on it. Going up the stairs or getting in and out of your car will probably become easier, and your posture will likely improve without you even noticing.

After two months, other people will probably start to notice that you look different. Your lower body will be taking shape, your hips and thighs will be more toned, and the fat around the hip dips will feel tighter. With consistent exercise and managed nutrition, some fat loss around the area is realistic.

After three months, you’ll start to notice an actual change in muscle tone. Your legs will be stronger, your balance will have improved markedly, and the muscles around your hips will be strong enough to make the hip dips less noticeable — even if they’re still there.

Keep in mind that hip dips are part of your bone structure. Results will vary from woman to woman. The goal isn’t to remove a part of your anatomy that’s meant to be there — it’s to strengthen your muscles and reduce the fat around the area. Some women will notice significant results, others moderate results. Either way, if you’re stronger and healthier than when you started, that’s a real win.

The Nutrition Factor

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You cannot out-exercise a bad diet. This 7-minute workout burns around 50–70 calories — less than a small banana. Exercise will make you more muscular and fitter, but it won’t remove fat on its own. To lose fat around your hip dips, or anywhere else, you need to be in a calorie deficit. That means consuming slightly fewer calories than your body uses each day. A deficit of 300–500 calories per day will result in a slow and sustainable loss of around 0.5–1lb per week.

Once you’re over 45, you need more protein. Aim for around 0.8–1g of protein per lb of body weight per day. Protein helps you maintain or even build muscle, which keeps your metabolism higher. It also keeps you full, making it easier to stay in a deficit. Good sources include lean meats, fish, eggs, Greek yoghurt, cottage cheese and legumes.

Cut down on processed foods and added sugars. They provide a lot of calories for very little nutrition and they won’t keep you full. Focus instead on whole foods — vegetables, fruits, whole grains, lean proteins and healthy fats. They provide more nutrition per calorie and will keep your energy levels more stable.

Drink plenty of water. Sometimes you can feel hungry when you’re actually just thirsty. Aim for around 2 litres per day, more if you’re exercising or it’s hot.

Don’t cut your calories too low. This will slow your metabolism, cause you to lose muscle alongside fat, and leave you feeling tired and irritable — which you won’t be able to sustain long term. A moderate deficit you can stick to is always better than a severe one you can’t.

Fat loss isn’t always linear. Some weeks you’ll notice changes and some weeks you won’t. All that matters is the trend over months, not over any given week. Consistency is everything — with both exercise and nutrition.

Tragic Loss: Minnesota Wild Reporter Jessi Pierce and Children Perish in Devastating House Fire

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Tragedy struck over the weekend in Minnesota as NHL reporter Jessi Pierce and her three children perished in a house fire, the NHL confirmed on Sunday.

For the past ten years, Pierce, aged 37, was a dedicated correspondent for NHL.com, focusing on the Minnesota Wild.

“Our hearts are utterly shattered by the loss of Jessi and her children,” expressed Bill Price, NHL.com’s vice president and editor-in-chief. “Jessi’s dedication to her family and the game of hockey shone brightly in her work with us. Engaging and passionate, she was an absolute pleasure to converse with and collaborate alongside. Her absence will be profoundly felt.”

Saturday morning, emergency responders were called to a blaze in White Bear Lake, Minnesota. Alerted by neighbors who saw flames erupting from the roof, firefighters arrived to find an adult, three children, and a dog inside the house—all of whom had sadly passed away, according to the White Bear Lake Fire Department. The department withheld the victims’ identities in their statement released Saturday.

The cause of the devastating fire remains under investigation.

“Out hearts ache for those involved in this tragedy. We ask for the opportunity to allow our community to come together and support one another during this difficult time,” Fire Chief Greg Peterson said in the statement.

The Minnesota Wild mourned her loss on social media Sunday.

“Jessi was a kind, compassionate person that cared deeply about her family and those around her. She served as an ambassador for the game of hockey during her time covering the Wild and the NHL,” the social media post said.

Minnesota is known as the “State of Hockey,” and the Wild have had one of the biggest fan bases since their inception in 2000. The North Stars had moved to Dallas to become the Stars in the early 1990s.

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