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Breaking News: Capture of Jalisco Cartel’s ‘El Jardinero’ Shakes Mexico’s Criminal Underworld

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In a decisive operation, Mexican special forces have captured Audias Flores, known as “El Jardinero,” a prominent figure within the influential Jalisco New Generation Cartel (CJNG). The arrest took place in the western state of Nayarit, as reported by Security Minister Omar Garcia Harfuch on Monday.

Flores, who held a commanding role over extensive areas of CJNG-controlled territory along Mexico’s Pacific coast, had been viewed as a potential heir to Nemesio Oseguera, alias “El Mencho.” Oseguera, who previously led the cartel, was killed during a security operation in February.

The operation unfolded when security forces surrounded a cabin in El Mirador, approximately 12 miles north of the tourist hotspot Puerto Vallarta. Flores was protected by a perimeter consisting of around 30 pickup trucks and over 60 armed men, according to a press release from Mexico’s Navy, which spearheaded the mission.

In an attempt to evade capture, Flores’ guards dispersed to create a diversion, but he was eventually discovered hiding in a drainage ditch, the statement noted.

“The operation was executed with precision, and notably, no shots were fired,” stated the Navy in their official communication.

Videos shared by Garcia Harfuch on social media showed aerial footage of the arrest as helicopters hovered overhead during the operation, which the Navy said followed 19 ​months of surveillance and involved more than 500 troops, six helicopters and several planes.

The Navy also used intelligence provided by US authorities in the successful capture, including aerial surveillance, according to a Mexican security official who spoke on the condition of anonymity.

It was not immediately clear if Flores would face charges in Mexico, but Garcia Harfuch said he was wanted for extradition by US ​authorities, who have offered a $5 million reward for his arrest.

Later in the day, Mexican authorities announced they had arrested Cesar Alejandro N., nicknamed “El Güero Conta,” who ​Mexican authorities say was a key money launderer for Flores.

‘BIGGER’ THAN EL MENCHO

Carlos Olivo, a former US Drug Enforcement Administration assistant special agent in charge and a CJNG expert, ‌said Flores ⁠was a “significant figure” and that his arrest “will have a bigger effect on CJNG operations than El Mencho being taken out.”

Flores was key to operations within the Jalisco cartel, controlling networks of drug laboratories, smuggling routes, and distribution networks within the United States, according to the Mexican security official.

Mexico has significantly stepped up its security efforts, under enormous pressure from US President Donald Trump.

Trump has repeatedly threatened to use unilateral military action in Mexico if he feels that the Mexican government is not ​doing enough to fight the cartels.

Last ​year, the Trump administration also tied ⁠tariff threats to what it considered insufficient measures to halt fentanyl trafficking and curb migration. The US, Mexico and Canada are in the process of reviewing their shared free trade pact.

Monday’s arrest of “a key leader of the violent CJNG represents a significant step forward ​in the fight against those who profit from fentanyl and fuel violence in our communities,” US Ambassador to ​Mexico Ronald Johnson said ⁠on social media.

The US Treasury Department identified Flores as a “significant foreign narcotics trafficker” in 2021, when a US grand jury had charged him with conspiracy to distribute cocaine and heroin, among other crimes.

The arrest marks the latest blow to Mexican drug cartels after El Mencho’s killing – a personal mission for Garcia Harfuch, who blamed El Mencho for ⁠a 2020 ​assassination attempt that left two of his bodyguards dead.

Flores was among several top regional leaders who ​security analysts believed could be well placed to take over control of the cartel.

Mexico’s security situation is facing tight scrutiny as the country prepares to co-host the FIFA World Cup this summer alongside ​the US and Canada.

Manchester United’s Understated Star Emerges as Premier League’s Best-Value Signing: Nathan Salt Reports

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Andre Onana and Ruben Amorim are names that invariably attract attention, whether for their triumphs or missteps.

When Onana was in top form, it was impossible not to take notice. His pivotal penalty save against FC Copenhagen and his standout performance against Ipswich Town are memorable highlights. Similarly, Amorim’s victory over Liverpool remains a significant achievement.

Yet, when things went awry, they were equally headline-worthy. Among many challenging moments, their disastrous encounter with Grimsby Town earlier this season stands out. Both individuals have certainly been captivating figures to watch.

In the realms of goalkeeping and management, stability is often more valued than flair. Mistakes in these roles can lead to significant setbacks, and consistency is key to success.

Amorim understood this all too well. He realized that for United to truly advance, they needed a dependable goalkeeper. Before the conclusion of the 2024-25 season, it became clear that Onana was not the steady presence United required.

That was underscored in Munich, in Istanbul, in Lyon, in Bilbao, and in Grimsby. 

Senne Lammens showed against Brentford why he is the Premier League signing of the season

Senne Lammens showed against Brentford why he is the Premier League signing of the season

‘In this club, the pressure is sometimes so hard on every detail,’ Amorim explained. ‘Sometimes you need a change. I think we understood that [Onana] needed a change.

‘Sometimes it’s hard to point why. It’s the performance, the moments. The bad luck in some moments was hard on him, and it was hard on us. Our thinking is to have a change in the goalkeepers.’

So out with Onana and in came Altay Bayindir for the first six games of this season, going on to concede 11 goals through six games. That total ranked joint-worst of the 17 teams outside the relegation zone at that stage. That was no good either.

And so for the visit of Sunderland, who United face again on May 9, in came Senne Lammens, a young goalkeeper that arrived – with a few reviews but without A-List status – for a modest fee by modern standards of just £18.1million.

Now, in light of the latest in a string of fine performances, it is safe to say Lammens has and is proving to be the Premier League’s pound-for-pound signing of the season. To United he is worth his weight in gold. 

Rayan Cherki (Manchester City), Granit Xhaka (Sunderland) and Anton Stach (Leeds United) can all make strong cases.

Zoom in on United in particular and all of Bryan Mbeumo, Matheus Cunha and Benjamin Sesko have had real highs and lows. Mbeumo flew out of the blocks but has faded while Cunha and Sesko took a while to warm into the season. 

All the while, Lammens set a standard and has rarely dropped below it in the seven months as No 1. 

So, yes, he’s the signing of the season, for the transformative effect, so much of it done without generating too many headlines in the process, he has had on a United side that was crying out for reliability in goal.

Sir Alex Ferguson had a far from perfect record when it came to goalkeeper recruitment but he knew a diamond when he saw one and made sure to maximise talent around one when he had it to deliver the biggest prizes.

Each of Peter Schmeichel, Edwin van der Sar and David de Gea, all signed by the legendary Scot, have been cornerstones of successful United teams for years on end.

All of those also instilled confidence in team-mates and supporters. Delivered big saves in big moments. Looked decisive and brave aerially. Lammens does all of the above. United don’t beat Brentford without him. 

Andre Onana's stock diminished in a United shirt, underscored when away at Grimsby Town

Andre Onana’s stock diminished in a United shirt, underscored when away at Grimsby Town

Since coming in in matchday seven for his debut, United have conceded 35 goals – including Mathias Jensen’s 87th-minute stunner on Sunday. That ranks fourth best in league in that spell, behind title chasers Arsenal and Manchester City, as well as Brighton.

Lammens has also not made a single error leading to a goal this season and without his five saves against Brentford, Carrick and Co would unquestionably have been left reflecting on more dropped points.

Particularly his point-blank stop eight minutes before half-time when his cat-like reactions bailed out Ayden Heaven after Igor Thiago got goal side when the ball deflected off Heaven and ricocheted at speed towards Lammens. Big save with United leading 1-0. It was a result-saving intervention. Par for the course for the Belgian. Quelle surprise

Onana arrived as a highly-sought after goalkeeper; he had just been in the Champions League final with Inter Milan and had a major fan in Van der Sar from his time at Ajax. In no time, fan faith had been eroded.

It’s the polar opposite with Lammens. He’s decisive and gets on with his business, letting the players ahead of him make the plays to take the headlines.

It spoke volumes that after this crucial win, which takes United within two points of guaranteeing a return to Champions League football, Gary Neville, working for Sky Sports, overlooked him as one of the game’s most important players. A silent assassin if there ever was one.

Where people are debating who should be head coach, or which centre backs should play, or the best combination of full-backs that should feature, or ask which wingers are best suited to be in the starting XI, or debate whether Benjamin Sesko is better starting or coming on as a super sub, nobody is entertaining any discussion over the goalkeeping position.

Not now. Not in the summer when there is the prospect that Onana will return to the club in pre-season. Not in the transfer market. United feel they have struck gold in Lammens.

‘If Senne keeps working hard, as he has been doing, he can be one of the world’s best,’ club scout Tony Coton, who was a driving force in recommending Lammens be signed from Royal Antwerp, said recently.

He made five saves against Brentford and produced a performance that ensured the victory

He made five saves against Brentford and produced a performance that ensured the victory

He eases worries of supporters where many goalkeepers in recent years have caused anxiety

He eases worries of supporters where many goalkeepers in recent years have caused anxiety

With every passing week, Coton’s intervention looks even more masterful. All the evidence so far from Lammens is that United have found their cornerstone guy. 

‘To be the No 1 at United you need to have rhino skin,’ ex-United defender Phil Jones once said. 

He’s right. It’s a thankless task. Pressure is unlike what many goalkeeping peers will experience. And yet, Lammens has shown this is a role he can take completely in his stride.

Heading into the summer, United can sit back and relax as Aston Villa – who wanted Lammens before he joined United – Liverpool, Tottenham Hotspur, Chelsea and Newcastle United are all set to be scrambling around trying to find a reliable goalkeeper.

All while Old Trafford, it seems, already has their next bedrock; a man who, to date, has only been criticised for his fashion sense by team-mates, rather than his football.

‘I try to show the world I’m just a normal guy,’ Lammens said earlier this season.

Given what came before, that will do just fine.

Legendary Actor Bharat Kapoor Passes Away in Hospital: Cause of Death Revealed

Renowned Bollywood icon Bharat Kapoor passed away at the age of 80 in Mumbai’s Sion Hospital on Monday, April 27. After battling health issues for several days, the actor succumbed to cardiac arrest. The news of his demise was confirmed by fellow actor Avtar Gill to SCREEN. “I have just returned from the cremation ground. Bharat’s son informed me that he had been unwell for the past three days. The primary cause of his death was cardiac arrest. He was at home prior to his hospital stay,” Gill stated.

Gill further mentioned, “Only a few individuals, including close family and members of our theater group IPTA, were present at the funeral. Rakesh Bedi, director Ramesh Kumar, actor Kuldeep Singh, and a few others from our theater circle bid him farewell. His prayer meeting is scheduled for April 30 from 5 to 7 PM at his residence.”

Bharat Kapoor enjoyed a prolific career spanning four decades, beginning in the early 1970s. He graced the silver screen with memorable performances in films such as “Noorie” (1979), “Ram Balram” (1980), “Love Story” (1981), “Rang” (1993), and “Barsaat” (1995).

Kapoor also made significant contributions to television, appearing in popular shows like “Campus,” “Parampara,” “Rahat,” “Saans,” “Amanat,” “Bhagyavidhata,” and “Tara, Chunauti.” His final performance was in the 2011 TV series “Kahani Chandrakanta Ki.”

The news of his passing prompted an outpouring of tributes from fans and admirers. One heartfelt message on Facebook read: “R.I.P. to a great actor of Indian cinema. What a powerful voice and expressions he had. His absence leaves a void that cannot be filled. May the Almighty grant him peace and give his family the strength to endure this loss.”

Another added: “Super actor. RIP. Featured as natural character artist in many blockbusters.”

A third chimed in: “Sad news. He was a good actor. Recently watched Ram Shashtra and he was in it. RIP.”

A fourth shared: “RIP Bharat Kapoor. The world of cinema has lost a remarkable soul. Bharat Kapoor was not just an actor, but a presence that brought depth and intensity to every role he portrayed. From powerful performances to unforgettable characters, he carved a place in the hearts of audiences that will never fade.

“His contribution to Indian cinema will always be remembered with respect and admiration. Though he is no longer with us, his legacy lives on through his work and the memories he gave us. Gone from our sight, but forever in our hearts. Om Shanti.”

Meanwhile Filmmaker Ashoke Pandit took to Instagram to express his grief. “Sad to know about the demise of veteran theatre and film actor Bharat Kapoor ji. Have great memories working with him in the initial days of my career. A great human being. Om Shanti,” he wrote.

Iran’s Economy Faces Strain as Leaders Anticipate U.S. Concession


CAIRO (AP) — In the central hub of Iran’s renowned carpet industry, production has nearly come to a standstill. Dairy producers face challenges in sourcing packaging for milk and butter, and the once-thriving steel mills—key pillars of Iran’s economy—have fallen silent. As a result, hundreds of thousands of jobs have vanished, and millions more hang in the balance.

Over the past five weeks, relentless U.S. and Israeli strikes have targeted thousands of factories, sending shockwaves through Iran’s economy and triggering potential widespread layoffs. Amidst these challenges, Iranians are grappling with soaring prices. The cost of chicken has surged by 75% in the last month, while beef and lamb have climbed by 68%. Many dairy products have seen price increases of up to 50%.

The situation could deteriorate further as the United States enforces a blockade on Iranian ports, severely limiting imports and the oil exports that generate billions of dollars in revenue. Economic hardships initially sparked massive protests before the conflict, and these could reignite public unrest.

Nevertheless, Iran wields its own influence over the global economy with control of the Strait of Hormuz. Iranian leaders have declared they will only reopen this crucial passage for global energy if the blockade is lifted and hostilities cease. They are wagering that their economy, built to withstand decades of international sanctions, can endure longer than the resolve of U.S. President Donald Trump.

According to state media, Deputy Labor Minister Gholamhossein Mohammadi reported that the war has directly resulted in the loss of at least 1 million jobs within Iran.

But the ripple effects put some 10 million to 12 million jobs at risk — half of Iran’s labor force — warns Hadi Kahalzadeh, an Iranian economist.

Steel and petrochemical production crippled

Israel claimed to have struck the industrial base of Iran’s paramilitary Revolutionary Guard. But the strikes went well beyond, hitting facilities not owned by the force.

Airstrikes damaged 20,000 factories, some 20% of the country’s production units, according to Kahalzadeh, a research fellow at Brandeis University. The stricken facilities included Tofigh Daru, Iran’s largest pharmaceutical holding, producing anticancer drugs among other things. Optics and chemical developers, and aluminum and cement factories, were also hit.

Perhaps most damaging, Israel hit Iran’s biggest steelmaking and petrochemical factories, most of them in a wave of strikes just before the April 8 ceasefire. The two biggest steel producers, Mobarakeh Steel and Khuzestan Steel, as well as smaller mills, halted production. More than 50 petrochemical complexes have been shut down, according to Iran’s semiofficial Jamaran news agency.

That has crippled Iran’s two biggest non-oil exports, and higher prices have affected everything from plastics to pipes, to fabrics and packaging for groceries like milk, butter and cheese.

Strikes are not the only cause of economic woes. The internet has largely been shut down since the protests, gutting small and medium-sized businesses reliant on online sales. Even before the U.S. blockade, Iranian strikes on the United Arab Emirates, on which it relied for around a third of its imports, led that country to cut off trade.

Ripple effects

Around 80% of rug and carpet manufacturers have stopped operations in the industrial zone of the city of Kashan, the center of Iran’s rugmaking industry, said the son of a rugmaker. His family factory, which employs 20 to 30 people and used to machine-make hundreds of rugs a month, is among those that shut down, though his father still goes to the facility every day.

“Never have I heard my father so upset,” said the son, who lives in the United States and spoke on condition of anonymity for his family’s security.

Kashan, home to hundreds of carpet manufacturers, “relies on the rug industry and unfortunately it’s been crippled,” he said. Exports plummeted since the war began, and domestic sales are almost zero. Prices for synthetic fibers have leaped 30%- 50% — partly a downstream effect of hits on petrochemical facilities, he said.

Mehdi Bostanchi owns a ventilation and air conditioning factory, and a second producing household fans, with a total of more than 1,130 employees. Both still operate. But the HVAC factory heavily depends on the construction industry, and “construction is facing a massive shock,” he said.

Most new building is on hold, while the price of iron sheeting has more than doubled.

Bostanchi, a member of a council representing Iranian industrialists, said “all the country’s industries in some way rely on our petrochemical industry.” Even companies that don’t directly need steel or petrochemical products have contracts with those that do.

A chemical engineer working at one of Iran’s biggest private construction contractors said it laid off half of its 180 headquarters staffers and had to shut down a project with Mobarakeh Steel, costing 1,000 jobs.

A Tehran resident quit his job as a consulting engineer just before the war, and the new job he had lined up is now uncertain.

“I am at the top 1% (of society), and I am without a job. I am super worried about my future,” he said, adding that people’s savings will start to run out in the coming weeks.

Both he and the chemical engineer spoke on condition of anonymity out of security concerns.

Projecting resilience

Millions took to the streets in January’s protests that were triggered by worsening inflation but turned into calls for the end of the Islamic Republic, bringing a bloody crackdown.

Officials are trying to reassure the public that Iran can withstand the economic pain. The government has promised to increase unemployment insurance. But the burden on Iran’s social security system is rising even as its funding is gouged, since it depends heavily on its stakes in petrochemical companies and other key industries, Kahalzadeh said.

The U.S. blockade threatens to cut off export revenues: Iran sold some $98 billion in exports in 2025, just under half of it from oil.

But a complete blockade is difficult; around half of Iran’s non-oil trade goes overland or through Caspian Sea ports, according to Esfandyar Batmanghelidj, an economic expert.

Iran has also built up significant resilience and “readiness for worst-case scenarios,” Batmanghelidj wrote for the Bourse and Bazaar Foundation, a research group he heads on economic development in West and Central Asia.

Iran maintains large reserves of vital supplies. At the end of 2025, Iran had stored up enough electrical machinery for nearly eight months, cement to last nearly six months and enough steel and iron for four months, he wrote, adding that supplies could be further stretched by rationing.

Bostanchi, the factories owner, said he believes Iran’s economy could bounce back once the war ends. But how much depends on whether Iran can win an end to international sanctions.

“If we cannot lift the sanctions in any agreements, then no, the optimistic forecast … will not happen,” he said.

Five Innovative Bodyweight Exercises to Enhance Thigh Strength More Effectively Than Squats for Those Over 55

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Your thighs are the powerhouse of your body, handling a significant portion of your daily activities. It’s crucial to maintain their strength, especially after the age of 55.

As you age, you may notice your legs either supporting you effortlessly or struggling to keep up. This becomes apparent when you stand, shift your weight, or spend extended time on your feet. Robust thighs ensure these actions are seamless and controlled. Without that strength, movements can feel heavier and less stable.

Throughout years of working with clients, a key observation has emerged: progress accelerates when individuals concentrate on the mechanics of leg movement rather than diving into more challenging exercises. By mastering balance, controlling posture, and engaging your thighs effectively, you build strength that translates into everyday activities. This connection is the foundation of improvement.

Exercises performed while standing are particularly beneficial, as they maintain a natural position that’s easy to adjust. You can use support as needed, refine your movements, and focus on directing effort appropriately. Such exercises not only strengthen your thighs but also enhance balance and control. With consistent practice, you’ll notice a significant improvement in how well your legs support you in all activities.

Standing exercises fit well here because they keep you in a position that feels natural and easy to adjust. You can use support when needed, clean up your movement, and stay focused on where the effort is going. These movements build strength through your thighs while also helping you stay balanced and in control. Stick with them, and you’ll start to feel your legs holding up better across everything you do.

Supported Split Squats

Supported split squats give you a way to build serious thigh strength while staying balanced and in control. With one foot forward and one back, your front leg takes on most of the work, which lets you focus directly on your quads. Holding onto a chair or wall helps you stay steady so you can concentrate on the movement instead of your balance. As you lower, your thigh controls the descent, and as you come back up, it drives the movement. That combination builds strength through the full range. Over time, you’ll notice your legs feeling more stable and capable during everyday movement.

Muscles Trained: Quadriceps, glutes, hamstrings, and core

How to Do It:

  1. Stand with one foot forward and one foot back.
  2. Hold onto a chair or wall for support.
  3. Keep your chest upright and engage your core.
  4. Lower your back knee toward the ground.
  5. Press through your front foot to stand back up.
  6. Repeat for your reps and switch sides.

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

Best Variations: Shallow range split squats, tempo reps, assisted versions

Form Tip: Keep your front heel grounded to load your thigh.

Wall Sits

Wall sits bring a different kind of challenge that your thighs respond to quickly. Holding that seated position against the wall keeps constant tension on your quads, and you’ll feel it build as the seconds pass. This type of effort helps develop strength and endurance simultaneously. It also reinforces how to keep your knees and hips in a solid position. Staying with the hold teaches your legs to stay engaged without shifting or relying on momentum. Over time, that translates into better control when you’re on your feet. It’s simple, but it works.

Muscles Trained: Quadriceps, glutes, and core

How to Do It:

  1. Stand with your back against a wall.
  2. Slide down until your knees are bent at about 90 degrees.
  3. Keep your feet flat and slightly in front of you.
  4. Press your back into the wall.
  5. Hold the position.
  6. Stand back up when finished.

Recommended Sets and Reps: Perform 3 sets of 20 to 40 seconds. Rest for 45 seconds between each set

Best Variations: Longer holds, single-leg holds, weighted holds

Form Tip: Keep your knees tracking over your toes.

Step-Ups

Step-ups build thigh strength in a way that carries over naturally into daily movement. As you step onto a platform, your front leg does the work of lifting your body, placing a strong demand on your quads. Controlling the way down adds another layer of strength. It also helps improve coordination and balance since you’re working one leg at a time. Staying controlled through each rep keeps the tension in your thigh where it belongs. Over time, this movement helps your legs feel more capable and steady.

Muscles Trained: Quadriceps, glutes, hamstrings, and core

How to Do It:

  1. Stand in front of a sturdy step or platform.
  2. Place one foot on the step.
  3. Press through that foot to step up.
  4. Bring your other foot up to meet it.
  5. Step back down with control.
  6. Alternate sides and repeat.

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

Best Variations: Lower step height, slow tempo reps, assisted step-ups

Form Tip: Drive through your whole foot, not just your toes.

Terminal Knee Extensions (Band)

Terminal knee extensions help build strength around your knee joint while directly targeting your quads. The band creates resistance as you straighten your leg, keeping your thigh engaged throughout the entire movement. This helps improve how your knee feels during daily activity. It also reinforces control at the end range, which is often overlooked. Staying steady during the movement helps you keep the tension where it belongs. Over time, your quads feel stronger and more supportive.

Muscles Trained: Quadriceps and stabilizing muscles around the knee

How to Do It:

  1. Anchor a resistance band behind your knee.
  2. Step forward to create tension in the band.
  3. Slightly bend your knee.
  4. Straighten your leg against the band.
  5. Squeeze your quad at the end.
  6. Return to the starting position and repeat.

Recommended Sets and Reps: Perform 3 sets of 12 to 15 reps per side. Rest for 30 to 45 seconds between each set

Best Variations: Slower reps, longer holds, heavier band resistance

Form Tip: Finish each rep by fully straightening your leg.

Bodyweight Good Mornings

Good mornings bring your hips and thighs together in a way that helps you build strength through a longer range of motion. As you hinge forward, your hamstrings and upper thighs load up, and as you stand back up, they work to bring you back into position. That back-and-forth creates a strong training effect without needing any weight. It also helps you get more comfortable controlling your hips, which plays a big role in how your legs function overall. When done with control, you’ll feel a stretch through the back of your legs followed by a solid contraction as you return to standing. Over time, this helps your thighs feel stronger and more responsive. It’s a great way to round things out and tie your lower-body strength together.

Muscles Trained: Hamstrings, glutes, quadriceps, and lower back

How to Do It:

  1. Stand with your feet hip-width apart.
  2. Place your hands on your hips or behind your head.
  3. Keep your chest up and engage your core.
  4. Push your hips back as you hinge forward.
  5. Lower until you feel a stretch in your hamstrings.
  6. Drive your hips forward to return to standing.

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

Best Variations: Slow tempo reps, staggered stance, banded good mornings

Form Tip: Keep your back flat and move through your hips, not your lower back.

The Best Tips for Building Thigh Strength After 55

man doing flatfoot correction gymnastic exercise standing on toes at home
Shutterstock

Thigh strength builds best when you stay connected to each rep and give your muscles a reason to stay engaged. These exercises work well because they let you control the movement and keep tension where it belongs. When that starts to click, your legs begin to feel stronger in a way that carries over into everything you do. That’s usually where the biggest changes show up.

  • Take your time on the way down: Slowing the lowering phase helps your quads stay under tension longer and builds more strength.
  • Own the top position: When your legs are straight or you’ve finished the rep, take a brief moment to fully engage your thighs.
  • Keep your feet doing the work: Pressing evenly through your foot helps your thighs stay active and supports better movement.
  • Stay aware of your knee path: Let your knees move naturally in line with your toes to keep things smooth and controlled.
  • Use support to your advantage: Holding onto something stable lets you focus more on your muscles and less on balance.
  • Build from where you are: Shorter ranges and controlled reps help you stay locked in and build strength that sticks.

References

  1. McCrory, Jean L et al. “Thigh muscle strength in senior athletes and healthy controls.” Journal of strength and conditioning research vol. 23,9 (2009): 2430-6. doi:10.1519/jsc.0b013e3181bab46d
  2. American College of Sports Medicine. “American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.” Medicine and science in sports and exercise vol. 41,3 (2009): 687-708. doi:10.1249/MSS.0b013e3181915670

Prosecutors Reveal Child’s Desperate Measures for Water in Harrowing Abuse Case

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A Kentucky couple received prison sentences for the abuse of three children, with one child reportedly so desperate for water that they resorted to consuming insulation from the walls, according to a witness.

Mary Hall and Jerome Norman avoided a trial by pleading guilty to three counts of criminal abuse, as revealed by court documents accessed by Oxygen. The couple’s decision to enter blind guilty pleas led directly to their convictions.

The sentencing resulted in a 20-year prison term for each party, PIke County Commonwealth’s Attorney Bill Slone confirmed to WYMT.

The disturbing case traces back to 2018 when Hall took custody of her sister’s children after their parents died in a tragic car accident, as reported by WYMT.

Concerns about the children’s well-being emerged when teachers noticed unexplained bruises and unusual eating behaviors in at least one of the kids.

“The teachers were looking to make sure he was OK and he was not OK.” Slone said, according to WYMT. “He was practically starving to death.” 

In January 2025, Kentucky State Police responded to the couple’s Pike County home, where one child showed “signs of torture,” according to a doctor cited in an arrest warrant viewed by Oxygen

He had bruises on his body, chipped front teeth and a “busted” nose, per the warrant, and appeared pale, hungry and malnourished.  

The child was denied meals as a form of discipline, per the warrant. The boy “gorges himself when he eats at school,” read the warrant. “Today he gorged himself until he got sick and vomited.” 

Next, police found a room where the boy had been held—referred to as “the dark room”—which was locked from the outside, per the warrant. 

The boy was taken from the home and later suffered cardiac arrest, noted the warrant. 

The other children were forced to do manual labor and skip meals, according to WYMT, though one was particularly targeted, according to appointed guardian ad litem Amber Hunt. 

“He sucked the insulation in the walls,” Hunt said in court, per WYMT, “to try to get water.” 

An attorney for Norman did not immediately respond to a request for comment from Oxygen. 

Oxygen could not locate an attorney for Hall. 

Review of ‘Marshals’ Episode 9: Exploring the Depths with “Powder Clegg

Can hay bales really stop bullets? In the world of Marshals, they certainly do, as Team Jock Up finds themselves in a dire situation in Episode 9, titled “In Low Places.” This installment marks the second part of the season’s two-part narrative, and the team’s determination to rescue Andrea Cruz, who remains captive in Randall Clegg’s grim torture chamber, is palpable. The episode highlights the show’s tendency to focus on the US Marshals, often sidelining other agencies. As the team retreats to an aging barn near Clegg’s compound, Miles aptly notes, “We need an army of our own.” Indeed, they do.

MARSHALS Ep9 [Kayce] “4 against 20 is no joke.”

Enter Big Boss Gifford, accompanied by an FBI supervisory special agent, to the barn. Inside, Clegg is busy broadcasting his anti-government tirade, accusing Pete Calvin of igniting another Ruby Ridge or Waco scenario. Despite the promise of a hostage rescue team arriving “an hour out,” time isn’t on their side. While Cal is eager to charge in, he’s cognizant of his team’s concerns. They simply can’t afford to wait, and it was clear they never planned to. Fortunately, Kayce proposes a solution: Garrett, their former SEAL teammate, known for his unconventional problem-solving skills. The addition of Garrett could provide the tactical advantage they need while also offering him a chance to reclaim some lost purpose following the loss of his Trident.

Meanwhile, in Clegg’s sinister basement, Cruz finds herself alone but not defeated. Despite the nightmarish conditions, including Clegg’s use of pregnant women as human shields and his armed mercenary platoon, Cruz channels the spirit of her late police officer father. She frees herself from her restraints, overwhelms a guard, and uses a stolen phone to reach 911. Even when recaptured and strung up on a taxidermy truss, Cruz’s tenacity remains unshaken. Her determination is unwavering.

MARSHALS Ep9 Cruz fighting bad guy while bound and gagged

Garrett’s eventual involvement in the Marshals’ operation was almost inevitable, and his synergy with Kayce is evident as they scout the compound’s vulnerable perimeter. Clegg’s aspirations for a supremacist Christian dominion are derailed as the team, including Belle, Miles, and Cal, prepares to breach the main house. However, Belle observes Cal falter, his neck injury now causing debilitating pain. He lets his team take the lead, and after neutralizing a few threats, they confront Clegg, who is poised to martyr himself with a revolver in a live broadcast. Cal swiftly disarms him, ensuring Clegg will face justice from a jail cell rather than on his terms.

MARSHALS Ep9 Cal wounds Clegg to stop him from killing himself on camera

The mission to retrieve Cruz was a collective effort, yet for Kayce, it carried personal weight. “The Dutton Curse,” he confided to Cal, referring to Clegg’s longstanding vendetta against his family. Kayce’s past confrontation with one of Clegg’s sons added personal stakes to the mission. His connection with Cruz, which has quietly deepened, might explain his lukewarm response to Dolly Weaver’s advances since Episode 7. In a moment of camaraderie, Kayce invites the team back to East Camp for a celebratory gathering, complete with “special occasion jerky.” There, away from the chaos, he shares a rare moment of calm with Cruz.

At the fire ring, Garrett, aka country singer Riley Green, is playing his new single “My Way” for Belle, Cal, and Miles. “If I had my way,” he sings under the stars” I’d just lean in and kiss your lips right now.” And on the rise nearby, Kayce tells Cruz he had a feeling about her position inside the compound. (Cruz: “Damn, Cowboy getting all cosmic on me.”) When he asks about the breadth of Montana’s field of stars in comparison to the city skies of her East Coast roots, Cruz has an easy smile. And maybe with something more than team chemistry with this Cowboy? “Jury’s still out on this place. But as long as I’m here, I’m glad it’s on a team with you.” 

MARSHALS Ep9 Kayce and Cruz silhouetted against stars, blanket for C, cowboy hat for K

Kayce Tayes for Episode 9 of Marshals (“In Low Places”): 

  • “Get so far away that none of it, the name, the things they’ve done, can find you.” Here, Belle was talking with Randall Clegg’s estranged daughter. But she was very clearly talking about herself and what she did. Belle, aka “Isabel Turek.”
  • We still don’t have a full diagnosis on Cal’s neck, and he’s not sharing, but we know it’s getting worse. Belle takes the high road again with her concern for Pete. “Forget about work boundaries. What is going on?”
  • It’s a big thing for Kayce to invite Team Jock Up into his East Camp home. While it’s hilarious that Marshals just again removes Tate Dutton from the equation, even though he lives there, we liked seeing the team hang in their casual togs, and hearing Riley Green play some jams. Kayce Dutton jerky recipe when? 
MARSHALS Ep9 [Kayce to Belle and Miles] “That’s the special occasion jerky.”

Johnny Loftus (@johnnyloftus.bsky.social) is a Chicago-based writer. A veteran of the alternative weekly trenches, his work has also appeared in Entertainment Weekly, Pitchfork, The All Music Guide, and The Village Voice. 

Trump’s Unexpected Gesture Creates Buzz by Breaking Royal Protocol

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On Monday afternoon, President Donald Trump and First Lady Melania Trump extended a warm welcome to King Charles III and Queen Camilla at the White House. The meeting quickly became notable for a breach of royal protocol by the President.

The royal couple arrived at the South Lawn for a reception, where they were greeted by President Trump and the First Lady. Upon meeting, pleasantries were exchanged in a cordial manner.

President Trump offered King Charles a firm handshake, while First Lady Melania Trump greeted Queen Camilla with a kiss on both cheeks, a gesture not typically aligned with royal customs.

Following the greetings, the two couples posed for photographs, sharing smiles and a few words. However, the cheerful atmosphere was underscored by recent security concerns, as a gunman had managed to infiltrate the White House Correspondents’ Association Dinner just days before.

Once the photos were taken, the group proceeded into the White House’s main residence. There, they enjoyed tea in the Green Room and took a tour of the historic beehives located on the South Lawn.

After turning to head inside, Trump tapped the King on the shoulder in a sign of affection that broke royal protocol. The major, unwritten rule is to never initiate physical contact with a royal. 

Trump, however, did not get the memo despite his extensive royal protocol prep. 

He delicately touched King Charles on his right arm as he led him inside the White House doors. 

‘This touch on the arm as they walked in also looked like a more political gesture,’ body language expert Judi James told the Daily Mail. 

‘It was also the first real gesture of active, “special” friendship here from a rather more subdued Trump than the very effusive rituals we saw during their last meeting [in September 2025].’

President Donald Trump patted King Charles on the shoulder as he urged his majesty inside - an apparent breach of royal protocol

President Donald Trump patted King Charles on the shoulder as he urged his majesty inside – an apparent breach of royal protocol

King Charles III and Queen Camilla are greeted by US President Donald Trump and First Lady Melania Trump at the White House

King Charles III and Queen Camilla are greeted by US President Donald Trump and First Lady Melania Trump at the White House

The couples posed for photos while sharing some remarks that could not be overheard by reporters present for the arrival

The couples posed for photos while sharing some remarks that could not be overheard by reporters present for the arrival

Trump gave the King a firm handshake. The First Lady kissed the Queen on both cheeks

Trump gave the King a firm handshake. The First Lady kissed the Queen on both cheeks

The expert went on to say the touch would be classified as a ‘breach’ of royal protocol, but King Charles did not seem to mind. 

‘Charles has always seemed more relaxed about that than his mother [Queen Elizabeth II], and Trump’s gesture was extremely tempered for Trump.

‘Just a light, tentative and rather polite touch to steer Charles inside,’ James said. 

The handshake, which lasted roughly eight seconds, appeared businesslike, the body language expert shared. 

Melania instigated a more relaxed, family feel to the greetings, she said. 

‘This initial greeting ritual gave the surface impression of geniality, and the cheek kisses from Melania created the impression of warmth, with an almost “family” style approach,’ James added.  

Trump has a history of protocol gaffes when it comes to dealing with the British monarchs. 

In July 2018, on a state visit to the UK, Trump was caught turning his back on Queen Elizabeth and marching ahead of her as they walked past the troops – in what was considered a serious breach of protocol.

Trump also put on a tactile display when meeting King Charles in London last year. 

From the moment Trump arrived on that trip in September 2025, the President put on a handsy display, grabbing Charles above the elbow during their initial greeting. 

Join the discussion

Did he cross a line – or is this being overplayed?

After the pictures were snapped, the group turned to head inside the White House's main residence for tea in the Green Room and a tour of the historic beehives on the South Lawn

After the pictures were snapped, the group turned to head inside the White House’s main residence for tea in the Green Room and a tour of the historic beehives on the South Lawn

Trump met with King Charles in London in September 2025, when he similarly placed hands on the monarch in a touch of affection

Trump met with King Charles in London in September 2025, when he similarly placed hands on the monarch in a touch of affection

The royals and the presidential couple headed inside after the arrival for a brief walk and tea

The royals and the presidential couple headed inside after the arrival for a brief walk and tea

After tea, the couples are expected to tour the White House grounds with a stop at the White House beehive and a viewing of a tree planted by the King's mother, Queen Elizabeth, in 1991

After tea, the couples are expected to tour the White House grounds with a stop at the White House beehive and a viewing of a tree planted by the King’s mother, Queen Elizabeth, in 1991

After sitting for tea, the couples are expected to go on a brief tour of the White House grounds, including a stop at the White House’s beehive and a tree planted by the King’s mother, Queen Elizabeth, that was planted at the White House on her visit in 1991. 

The King and Queen’s state visit has a jam-packed schedule. 

Following the White House visit, the royals are expected to visit the British Ambassador’s residence in Washington, where they will attend a garden party. 

On Tuesday, the royals are scheduled to hold a bilateral meeting, likely in the Oval Office. They will also be greeted again and review some US troops at the White House. 

Later in the day, the royals are expected to address Congress in a joint session – marking the second time a British monarch has done so. Queen Elizabeth was the first during her 1991 visit.  

High-Tech Takedown: How Drones and E-Bikes Are Combating London’s Phone Theft Epidemic

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In the past year, law enforcement has employed innovative methods like drones and high-speed electric bikes to combat phone theft effectively.

Recent data reveals a notable decrease in phone theft incidents, with a drop of 13,000 cases in the year leading to April. During this period, authorities recorded a total of 67,064 phone thefts.

The Metropolitan Police have introduced Sur-Ron high-speed e-bikes, heat-seeking drones, and live facial recognition technology to apprehend culprits involved in these crimes.

This advanced technology is utilized by undercover officers and specialized interceptor units as part of their initiative known as ‘Operation Catchclaw.’

Alarmingly, gangs often recruit children, some as young as 13, to execute these swift phone snatchings, offering them payments of up to £200 for each stolen device.

Operation Catchclaw is said to be working alongside charities to help rehabilitate these young people to help them steer away from this lifestyle so that they do not continue to re-offend.

Detective Superintendent Gareth Gilbert, who leads the operation, said: ‘What we realise is it’s not a one-off operation because if we arrest someone, there are the people who see the lucrative market in these phones so they will fill that vacuum.

An example of phone snatching in London where moped riders steal them from people's hands

An example of phone snatching in London where moped riders steal them from people’s hands

‘This is an ongoing piece where we are arresting people and getting those positive outcomes.’ 

The Met reported there was a 21 per cent drop in offences relating to theft from a person, which translates to about 20,000 fewer victims. 

And in a week-long operation around targeted crime hotspots in Southbank, Borough Market and Waterloo, Catchclaw officers were able to cut e-bike enabled crime (including phone thefts) by 40 per cent. 

Many thieves use e-bikes and e-scooters which have been modified to drive faster than regulated, hitting speeds off up to 60miles per hour.

On Friday, the officers identified a group of suspected phone thieves operating in Southwark who allegedly used a distraction tactic whereby members of the public were asked to follow them on social media.

Once the phone was unlocked, their phones would then be stolen – however Crabclaw officers moved in and arrested the alleged thieves within minutes. 

15 arrests were made over a 12-hour period for offences including robbery, theft and drugs related offences.  

Detective Gilbert said: ‘We are cracking down on phone theft, and our tactics are delivering results. Across London, neighbourhood crime is down by more than 15 per cent. That’s 40,000 fewer victims spared the stress, cost and disruption of crime.

‘In Southwark and Lambeth, what we are doing is working. In just one week, we cut e-bike enabled crime, which is linked to phone theft, by nearly 40 per cent.

A thief steals a phone from a woman walking down a road in London's exclusive Mayfair area

A thief steals a phone from a woman walking down a road in London’s exclusive Mayfair area

‘Our message is simple: if you commit these crimes, we will catch you.’

However, it was reported last month that phone theft has been ‘effectively decriminalised’ with fewer than one per cent of offences resulting in a charge, new figures revealed.

Almost nine in ten cases are closed without a suspect being identified – and just 0.82 per cent of such crimes led to a charge across 17 police forces in England and Wales in 2024-25.

There were 86,000 phone thefts reported to forces during this time period.

A home affairs spokesman for the Liberal Democrats, who obtained the figures, told the Daily Telegraph: ‘People could be forgiven for concluding phone theft has been effectively decriminalised.

Max Wilkonson added: ‘Criminal gangs are feeling emboldened to strike in broad daylight, safe in the knowledge they have a less than 1 per cent chance of ever being caught.’

The Met added they have seized nearly 3,000 of these illegally modified vehicles since January 2025.

What to do if your mobile phone is stolen

If your phone gets stolen, the City of London Police recommend:

  • Secure your phone using your phone’s security features to stop someone from using your phone if it’s stolen. Choose a strong PIN, passcode, password or pattern.
  • Get your IMEI number by typing *#06# on your phone keypad. Keep a note of it somewhere other than on your phone. The IMEI can help track the phone down if it’s lost or stolen.
  • Use a tracking app on your phone so you can see where it is from another device like a laptop. Use it as soon as possible, before thieves have a chance to disable it.
  • Turn off message previews so that thieves won’t see any messages about reset or login codes when your phone is locked.
  • Make sure you can still access your data via other devices.

Met Commissioner Sir Mark Rowley has called on phone manufacturers and technology companies to do more to stop stolen devices being reset and resold.

By 1 June, industry leaders needed to have made meaningful measures to help ‘design out crime’ by making stolen phones worthless – otherwise, the Met will ask the government to consider legislative action.

More than 224,000 phones have been reported stolen in London over the past four years, but the total will likely be higher given not all phone thefts are reported.

Nearly a third of phone thefts in London were in Westminster last year with 18,932 taken – followed by 5,543 in Camden, 5,276 in Southwark and 3,977 in Hackney.

The other boroughs in the capital completing the top ten in 2025 were Newham (2,990), Islington (2,737), Tower Hamlets (1,921), Haringey (1,704) and Brent (1,531).

Sutton and Richmond-upon-Thames recorded the lowest levels of the crime at 88 and 106 respectively, followed by Bexley on 107, Merton on 138 and Havering on 198.

In October, the Met revealed police had disrupted an international network suspected of smuggling tens of thousands of stolen phones from the UK in its largest operation to tackle phone theft in London.

The criminal organisation is believed to have smuggled up to 40,000 stolen phones from the UK to China over the past 12 months – up to 40 per cent of all phones stolen in the capital.

The force launched Operation Echosteep in December 2024 after a box containing about 1,000 iPhones being shipped to Hong Kong was found at a warehouse near Heathrow Airport.

Officers discovered almost all the phones had been stolen. They intercepted further shipments and used forensic evidence found on the packages to identify the suspects.

A man was charged with handling stolen goods after being stopped with 10 suspected stolen phones at Heathrow Airport last September.

Officers also discovered two iPads, two laptops and two Rolex watches.

Further inquiries revealed the same man had travelled between London and Algeria more than 200 times in two years.

Two other men aged in their 30s were arrested three days later in north-east London on suspicion of handling stolen goods.

A number of phones were found in their car – and around 2,000 more devices were found at properties linked to the suspects.

Severe Midwest Storms Cause Widespread Flooding and Commuter Chaos: Rapid Weather Shifts Disrupt Daily Life

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KANSAS CITY, Mo. (AP) — Rapidly advancing storms swept through the Midwest on Monday, unleashing hail, gusty winds, and torrential rain, which caused street flooding, commuter disruptions, and the felling of numerous trees. In a tragic incident, one such tree in western Michigan crushed a man, resulting in his death.

The National Weather Service warned that over 56 million residents across the Midwest and parts of the South faced threats from severe weather. Tornado warnings were issued for regions including southeastern Missouri, southern Illinois, and northern Arkansas.

In Kent County, Michigan, a violent thunderstorm brought down a tree, killing a 39-year-old man who was outdoors with friends, according to a statement from the sheriff’s office. His quick alert to his companions likely spared them from being hit by the tree, as noted by the sheriff’s report. The storm left behind numerous fallen trees and disrupted power lines.

As of Monday night, more than 250,000 individuals across Missouri, Illinois, Kentucky, Indiana, Wisconsin, and Michigan experienced power outages due to the severe weather conditions.

Across Missouri, Illinois, Kentucky, Indiana, Wisconsin and Michigan more than 250,000 people were without power Monday night.

We Energies in Wisconsin said it had restored power for more than 35,000 customers but thousands more remained without electricity. Milwaukee said it had nearly 100 emergency calls for downed trees and branches. Trees uprooted by strong winds blocked streets.

In Kansas City, Missouri, the fire department responded to 11 water rescues from vehicles starting at shortly before 6 a.m., Battalion Chief Riley Nolan said in an email.

He said most “were in our typical ‘high-water’ areas following heavy rains.” Nolan said no boats were required and no injuries were reported.

The weather service reported that 3.2 inches (8.1 centimeters) of rain fell in a six-hour period ending shortly before 7 a.m. at the Kansas City International Airport.

Hundreds of schools in the St. Louis area closed early, and many after-school activities were canceled.

Temperatures near 80 degrees Fahrenheit (26 degrees Celsius) and other factors were contributing to “atmospheric instability,” said Evan Bentley, a meteorologist with the National Weather Service Storm Prediction Center in Norman, Oklahoma.

The storms followed rounds of violent weather over the weekend.

In northern Texas, a tornado-producing thunderstorm left at least two people dead and displaced at least 20 families, with many homes sustaining major damage, authorities said Sunday.

National Weather Service teams confirmed that an EF-2 tornado with peak winds of 135 mph (217 kph) touched down in the Runaway Bay area on Saturday. An EF-1 tornado with peak winds of 105 mph (169 kph) was confirmed in the Springtown area, the weather service said.