Category: Health & Fitness

In the world of fitness, opinions vary wildly on what it takes to get healthy. Some swear by daily two-hour bodybuilding sessions for sculpted abs, while others champion quick, full-body workouts that improve everyday movement. But it turns out you may not need nearly as much time as you think to get fit—a new study found that just an hour a week can make a real difference in your health.

In the study, originally published in Medicine & Science in Sports & Exercise, researchers followed 42 healthy adult men and women for eight weeks as they did two resistance training workouts per week lasting 30 minutes each. The participants were broken up into two groups: a group that trained to failure on all exercises (FAIL) or a submaximal effort group (2-RIR) that trained with two repetitions in reserve for the same exercises.

During each workout session, participants completed just one set of nine common gym exercises that targeted both the upper and lower body. For each movement, they performed between eight and ten repetitions, focusing on proper form and controlled effort.

Related: The Science-Backed Benefits of Running on Empty

To measure the impact, researchers tracked changes in muscle thickness in the biceps brachii, triceps brachii, and quadriceps femoris before and after the study. They also assessed improvements in muscular strength, power, endurance, and the participants’ ability to gauge how many reps they had left (RIR) in both the bench press and squat.

The results showed that both kinds of exercise—going to failure and submaximal effort—had positive impacts on overall fitness markers. Muscle growth was slightly higher in the group that trained to failure, but the overall differences between the two methods were minuscule. Those who trained to failure also saw a slight improvement in their vertical jumps, but again, it wasn’t anything to write home about. 

It’s worth noting that the participants in this study were already healthy, and the workouts they followed targeted most major muscle groups. The study was also relatively short, lasting just eight weeks. While many experts agree it takes about 6 to 8 weeks to start seeing initial muscle growth, more noticeable gains typically show up around the three-month mark.

The takeaway? No matter what kind of resistance training you choose, just 60 minutes of full-body exercise a week is enough to build muscle. Even with school drop-offs, packed workdays, and everything else life throws your way, real gains are still within reach.

One of Japan’s busiest bullet train lines screeched to a halt Wednesday after a snake tangled itself in a power line, triggering an outage that froze the Tokaido Shinkansen between Tokyo and Osaka at peak travel time.

The trains stopped around 5:25 p.m. local time and didn’t resume until 7:00 p.m., stranding thousands during Japan’s busiest holiday stretch. Golden Week, which consists of four national holidays in seven days, and will see trains, airports and holiday hotspots hit their peak. And the World Expo, which is being hosted in Osaka this year, bringing millions of foreign and domestic visitors to the city it concludes in October.

The snake entanglement occurred between Gifu-Hashima and Maibara stations, which suspended Tokyo-bound trains between Shin-Osaka and Nagoya, and the Osaka-bound trains between Shin-Osaka and Tokyo, according to Kyodo News.

While authorities worked to get power restored, passengers formed long queues and gathered around flustered station staff. One frequent shinkansen traveler, who was returning to Tokyo, said it was the first time he had experienced this. “I use the Shinkansen several times a month, but this is the first time I have experienced suspensions due to a power outage,” said Satoshi Tagawa, 46. 

Other passengers like Kazutoshi Tachi, 26 were less forgiving and expressed their frustration, “I’m fed up with the troubles. I want them to run on time.”

Oddly enough, this isn’t the first time a snake has brought the shinkansen service to a halt. Last April, CBS News reported authorities had to remove a 16 in (40.6cm) snake from the train between Nagoya and Tokyo, which caused a more minor delay of 17-minutes. 

It seems Japan has a new, scaly threat to punctuality.

We’re living in the golden age of running—you can try HYROX, local run clubs, high-tech shoes, and all the gear you could ever want. But whether you’re jogging around the block or training for your tenth marathon, one thing remains essential: proper running technique. And at the core of good form is one often overlooked factor—your running cadence.

Cadence might sound simple (it’s just steps per minute, right?), but there are plenty of myths and misconceptions that can trip up even seasoned runners. Below, we break down everything you need to know about this fundamental aspect of running mechanics—why it matters, how to fine-tune it, and how it can help you avoid injury, run more efficiently, and maybe even shave some time off your next 5K.

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What Is Running Cadence?

Strictly speaking, running cadence is the number of steps you take per minute (SPM). But more than that, it’s “a measurement that reflects how frequently you contact the ground,” says Mario Castellanos, a running coach based in Spain. For that reason, it’s a critical component of your overall running performance.

Why You Should Focus on Your Running Cadence

When it comes to assessing your form, cadence is one of the key metrics, says Castellanos. “Improving your cadence can help you to run more efficiently, optimize your economy of motion, and reduce the risk of injuries,” he adds.

In general, he says, a higher cadence is associated with less contact time with the ground. That makes sense because you’re taking more steps per minute, so each one lasts for a shorter amount of time and therefore produces less impact on your body. It can also increase your overall speed because every time your foot hits the ground, it propels you forward.

That being said, you don’t necessarily want the highest SPM possible.

Related: These Are the Best Pre-Workout Snacks to Fuel Your Training, According to a Sports Nutrition Coach

How to Measure Your Running Cadence

Most running apps and smart watches (like Garmin or Apple) automatically measure your running cadence. However, if you want to do it manually, the process is easy: Find a relatively straight, flat patch of ground, time yourself for 30 seconds, count the number of steps you take, and then multiply that number by two. If you want an even more accurate SPM, time yourself for the entire minute.

Castellanos recommends measuring your SPM at a light pace and also at your competition pace. If you want even more insight into your gait, you can also measure the cadence of your walk, jog, and sprint. All of these metrics may help you as you consider modifying your cadence.

Is There An Ideal Running Cadence?

Since the 80s, conventional wisdom has said that 180 SPM is the ideal running cadence. This idea is based on a study of runners from the 1984 Olympic Games, but newer studies have shown that some elite runners have an SPM as low as 155 or as high as 203.

That variability makes sense for a number of reasons. For one, a higher SPM may result in less impact on your joints, but it also has a drawback, says Castellanos. A longer stride covers more ground, but it also requires more energy, meaning you’ll end up feeling more fatigued. Secondly, a number of factors influence running cadence, including height, weight, stride length, speed, fatigue, and even the shoes you’re wearing.

Castellanos agrees that there’s no ideal SPM but offers a rough guide as a point of reference: “Many studies have found that, for long-distance runners, between 170 and 190 steps per minute is usually what’s efficient,” he says. “That being said, what’s most important is finding a range that’s natural for you and that allows you to run comfortably and efficiently.”

Related: This German Strength Training Method Is 2X More Effective for Muscle Growth

How to Increase Your Running Cadence

Generally, runners with less experience are closer to the ground while they run and spend more time in contact with the running surface, which means they have a lower SPM.

If you want to work to increase your cadence, Castellanos recommends doing so gradually, with a five to ten percent increase to start with. To hit the right rhythm, he advises using a metronome or music at the target tempo. For example, if you want to hit an SPM of 180, you can run to music with a BPM of 180 (there are plenty of playlists on sites like YouTube and Spotify.

To really feel that new tempo in your body, you can run in place for a minute or two before starting your run in earnest. Then, incorporate the following drills into your warm-up or cool-down:

1. Fast Feet — 3 sets of 15 seconds

Stand tall and run in place with very fast, small steps—aiming for speed, not height. The goal is light, quick foot contact.

2. A-Skips — 2 sets of 20 meters

Skip forward with high knees and rhythmic arm swings. The goal is a quick foot strike and a powerful knee drive.

3. Butt Kicks — 2 sets of 20 meters

Kick your heels toward your glutes as you run forward. The goal is quick foot turnover.

4. Strides — 60-100 meters

Gradually accelerate to ~90% of max effort. The goal here is a smooth, fast cadence under light fatigue.

Then, as you’re cruising around the track, the trails, or the HYROX course, think about your stride becoming quicker but not necessarily shorter. The goal, after all, is to be in contact with the ground for less time overall. If you’re really struggling to get the higher SPM, also consider running up a hill, which will naturally force you into a higher cadence.

Increasing your cadence will likely feel uncomfortable at first, which is why you should start drilling the new technique well ahead of your next race. But if you can adapt to the new rhythm, the potential benefits are huge: You’ll likely not only lower your risk of injuries, but also score a faster race time overall. 

Related: How to Do Hanging Leg Raises for Rock-Solid Abs

Giada De Laurentiis has been one of the most recognizable celebrity chefs in America for more than two decades.

De Laurentiis, 54, whose rise to prominence began with the debut of her first Food Network show Everyday Italian in 2003, has been the star of nearly a dozen television programs over the years. The Rome-born television personality has also authored New York Times bestselling cookbooks and has opened multiple restaurants.

Along the way, she’s been featured in countless magazines and other publications, which sometimes means some unusual media requests. In a “Throwback Thursday” post on Instagram earlier today, De Laurentiis shared one of her more memorable photoshoots. 

In it, she’s wearing a white dress, red high heels and red lipstick and making an absolute mess with tomatoes and tomato sauce.

“A friend reminded of this photo shoot from forever ago so… enjoy one of the most interesting shoots I’ve ever done 😂 🍅🍅🍅 #tbt,” De Laurentiis captioned the post.

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A post shared by Giada DeLaurentiis (@giadadelaurentiis)

Commenters described the photos as “Dexter esque but Italian style” and “giving Carrie – but I still love it.” One thing is for sure, you probably wouldn’t see a photoshoot like this nowadays.

As for what De Laurentiis has been up to of late, she recently shared her favorite Italian Easter recipes for the holiday in mid-April.

“Italian Easter is an especially joyful celebration, marking the end of the somber Lenten season and the promise of spring’s renewal,” De Laurentiis wrote. “It’s observed with big family gatherings, extravagant parades and plenty of feasting. Typical symbols of the season like bunnies and lambs can be found alongside eggs–lots of eggs. And of course, there’s always chocolate!”

You can also keep up with Giada’s life in and out of the kitchen on Instagram, where she has over 2.3 million followers and regularly shares content.

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If your patio or deck feels a bit exposed to the elements, we can’t recommend a pergola enough. Essentially an open frame with a roof, these backyard awnings offer a simple way to keep out the sun without sacrificing the open feeling that’s the whole point of hanging out in the backyard. Right now, Walmart has a great one with a very innovative retractable roof for 70% off, so you can select the amount of shade you want at any time of day.

The Lzbeitem 13×9.8 Pergola with Retractable Canopy is normally $999, but it’s on sale now for just $300. That’s a massive discount on a sturdy pergola with clever features like a retractable roof and the ability to be installed on any kind of outdoor surface. It’s also available in a smaller 9.8-by-9.8-foot version, but with this sale on the larger model only there’s only a $20 difference between the two. Walmart shoppers haven’t left any feedback yet, but they seem to like this brand’s other products, which is a good sign.

Lzbeitem 13×9.8 Pergola with Retractable Canopy, $300 (was $999) at Walmart

This 13-by-9.8-foot pergola has a powder-coated steel frame that’s resistant to corrosion and wear. It’s simple to assemble and can be set up on grass or wood with ease. On top sits a similarly durable canopy made of 180-gram polyester tarpaulin with a PA coating that helps protect it against sun and moisture.

And speaking of the canopy, it’s big enough to cover more than 127 square feet. A pulley system allows you to have it fully cover what’s below, fully expose it, or somewhere in between. It’s possible, for instance, to fully extend the canopy during the day for maximum shade and then slide it away at night for stargazing.

Related: Walmart Is Selling These $70 Outdoor String Lights for Just $29 Right Now, and They Completely Transform a Yard

The less fun but maybe most compelling advantages of this pergola are its safety features. There are five support beams spanning the structure. Each corner ties together two of the side beams and a column. Additionally, the columns are wide and sturdy, even before they slot into an even wider base that can be secured directly to the ground.

An attractive, safe, durable, and adjustable shade that, if you’ll allow us to use our interior design voice, can elevate any backyard space? The Lzbeitem 13×9.8 Pergola with Retractable Canopy is a compelling buy even at full price, but with a 70% off discount, it’s approaching must-buy territory. Of course, you won’t be the only one thinking that, so we’d recommend picking one up ASAP and enjoying your next backyard beverage in the shade.

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Microsoft is significantly increasing prices across its Xbox lineup.

The company announced this week that it will raise prices for Xbox controllers, consoles and headsets starting in May. While the cost of games will remain unchanged for now, Microsoft plans to raise the price of new, first-party titles to $79.99. These price hikes are being implemented worldwide, except for headsets, which will only see increases in the U.S. and Canada. The company did not specifically cite rising tariff costs, but did point to wider “market conditions” in its announcement.

“We understand that these changes are challenging, and they were made with careful consideration given market conditions and the rising cost of development,” MIcrosoft said in an official statement to IGN. “Looking ahead, we continue to focus on offering more ways to play more games across any screen and ensuring value for Xbox players.”

Here are the expected prices on various Xbox consoles and accessories in the U.S:

• Xbox Series S 512 – $379.99 (up from $299.99)
• Xbox Series S 1TB – $429.99 (up from $349.99)
• Xbox Series X Digital – $549.99 (up from $449.99)
• Xbox Series X – $599.99 (up from $499.99)
• Xbox Series X 2TB Galaxy Special Edition $729.99 (up from $599.99)
• Xbox Wireless Controller (Core) – $64.99
• Xbox Wireless Controller (Color) – $69.99
• Xbox Wireless Controller – Special Edition – $79.99
• Xbox Wireless Controller – Limited Edition – $89.99 (up from $79.99)
• Xbox Elite Wireless Controller Series 2 (Core) – $149.99 (up from $139.99)
• Xbox Elite Wireless Controller Series 2 (Full) – $199.99 (up from $179.99)
• Xbox Stereo Headset -$64.99
• Xbox Wireless Headset – $119.99 (up from $109.99)

You can see other price changes by region on the official Xbox announcement page here.

Barstool Sports founder Dave Portnoy has unsurprisingly been keeping tabs on the saga involving North Carolina head coach Bill Belichick and his girlfriend Jordon Hudson.

Portnoy, a Massachusetts native and diehard New England Patriots fan, previously spoke out about Belichick’s “awkward” interview with CBS News last weekend, which Hudson, 24, reportedly interrupted on multiple occasions. One interjection was caught on camera after the former Bridgewater State cheerleader took exception to reporter Tony Dokoupil asking about how she and the 73-year-old coaching legend first met.

“My Sunday morning routine is always coffee and CBS Sunday Morning,” Portnoy tweeted on Sunday. “It’s a feel good show. The opposite of controversial. So image my surprise this morning when they had the most awkward Bill Belichick interview I’ve ever seen. Like I was squirming in my seat.”

Now, in this week’s “Unnamed Show” podcast alongside co-hosts Kirk Minihane and Ryan Whitney, Portnoy revealed his initial impression of Hudson, who he met at a recent event.

“I had met Jordon, and it was clear she ran the show. Like, she managed — we both were together at a speaking gig — she just ran the show. It was very obvious,” Portnoy said, via Page Six.

Whitney asked Portnoy if he thought Hudson might be “crazy,” and the 48-year-old businessman said he didn’t think so, though he admitted to not knowing everything that was going on.

“I know her, and I know him, and I’m gonna see them, I’m sure, in Nantucket. And she sees everything that is said,” Portnoy added.

“Am I afraid of her? No. Am I gonna sit here and really go out and be like, ‘She’s the craziest person I’ve ever seen’? No, because I don’t wanna be awkward when I’m carrying my watermelon from Stop & Shop.”

Following the backlash to the CBS interview, Belichick released a statement, on the official UNC website, defending Hudson and claiming he “repeatedly” told CBS he wanted the session to focus on the release of his upcoming book and was “surprised” when they didn’t comply.

CBS News responded with a statement of their own, saying Dokoupil did nothing wrong.

“When we agreed to speak with Mr. Belichick, it was for a wide-ranging interview,” CBS News said. “There were no preconditions or limitations to this conversation. This was confirmed repeatedly with his publisher before the interview took place and after it was completed.”

A beloved Netflix show with a rare 100% score on Rotten Tomatoes that was presumed to have been canceled has been surprisingly renewed for a second season.

Nearly a year after it was initially released by the streaming giant, the hit show “Geek Girl” has now officially been renewed for a second season, with Netflix announcing new episodes that are set to be filmed this summer.

While “Geek Girl” never topped the chart of most-watched Netflix shows, it remained in the top-10 of the charts for over a month and received strong praise from critics, racking up a perfect 100% score on review aggregate site Rotten Tomatoes.

“I am beyond excited that Geek Girl has been recommissioned for a second season by Netflix,” showrunner Zoë Rocha said on Wednesday, via The Independent. “The amazing audience reaction to season one was truly incredible and we can’t wait to bring this next chapter to life.”

The show is believed to have been saved from cancellation by production company Boat Rocker, which replaced Corus Entertainment to produce the show.

Rocha expressed her excitement about the move and the opportunity to continue telling the coming-of-age story.

“I’m thrilled to be working with Holly and Emily again, and that Boat Rocker has come onboard, to continue to build and expand the fabulous Geek Girl universe,” Rocha added. “Let’s see what magic Harriet Manners can sprinkle on to the fashion world this time round.”

The show does not yet have a release date as it has not yet even begun filming, but this will be a welcome announcement to fans of the beloved show.

On Friday, Starbucks will launch its first-ever 3D-printed location in Brownsville, Texas.

The corporation has been teasing the opening of the store, which is drive-thru-only and was created in partnership with PERI 3D Construction, a company based in Weißenhorn, Germany. 

Last week, the official Starbucks Instagram account shared video of the store being built, showing construction crews working alongside a robotic arm as it pours on layers of concrete to build the structure, similar to the way a printer displays ink.

While the walls are noticeably different, the outside of the structure, which includes the trademark Starbucks logo, looks like your typical location for the popular coffee giant.

“Coming soon to brownsville, texas: our first 3d printed store in the u.s.,” the caption of the IG post reads.

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A post shared by Starbucks (@starbucks)

“Will it melt in the summer?” one person asked in the comments.

“As an architect, I approve this,” a second person said.

“Can’t wait to see this,” a third person added.

“How fast did you get it up and going? That’s cool!” a fourth person wrote.

“Why are we 3D printing buildings?” another wondered.

In an interview with TODAY, Adeola Olubamiji, Ph.D., the CEO of Pathfinder Consulting and an expert in printing technologies, provided a quick breakdown of the science behind the structure.

“You’re building from scratch, from nothing, layer by layer,” Olubamiji said. “You feed a material in, like powder, and then it makes it into a semi-solid.”

“This technology combines the semi-solid with a polymer, so that each layer adheres to the next layer due to the polymer that connects them together, much like an adhesive,” she added.

Olubamiji also feels that 3D-printing could become more prominent based off Starbucks’ willingness to incorporate it into their building. 

Starbucks’ first-ever 3D-printed store will open at 2491 Boca Chica Boulevard in Brownsville, Texas this Friday, May 2.

While many businesses across the country are slowing expansion, preparing for declining sales, or even closing locations in response to tariffs and the threat of a recession, it sounds like Trader Joe’s is doing the opposite as the beloved grocery is expanding nationwide.

The grocery chain recently told USA Today that it had already opened two new stores in 2025 – one in Murfreesboro, Tennessee, and one in Seattle, Washington – and had announced that another 21 would open this year.

Here are the 21 locations set to open across the United States in the coming year, according to the Trader Joe’s company store locator:

• Washington, D.C. (Brookland): 701 Monroe St. NE
• Washington, D.C. (Friendship Heights): 5335 Wisconsin Ave NW
• Rockville, Maryland: 225 N Washington St.
• Hoover, Alabama: 1771 Montgomery Hwy.
• Sherman Oaks, California: 14140 Riverside Dr.
• Tracy, California: 2530 Naglee Rd.
• Yucaipa, California: 31545 Yucaipa Boulevard
• Tarzana, California: 18700 Ventura Blvd.
• Northridge, California: 9224 Reseda Blvd.
• New Orleans, Louisiana: 2501 Tulane Ave.
• Woodbridge, New Jersey: 675 US-1
• Staten Island, New York: 6400 Amboy Rd.
• Glenmont, New York: 388 Feura Bush Rd.
• Boston, Massachusetts: 1999 Centre St.
• Westminster, Colorado: 9350 Sheridan Blvd.
• Exton, Pennsylvania: 125 West Lincoln Hwy.
• Berwyn, Pennsylvania: 550 Lancaster Ave.
• Oklahoma City, Oklahoma: 6920 Northwest Expy.
• Myrtle Beach, South Carolina: 115 SayeBrook Pkwy.
• Bellingham, Washington: 4255 Meridian St., Suite 200
• San Antonio, Texas: 11745 I-10 W

Trader Joe’s currently operates 581 stores across 42 states and Washington D.C. The only eight states without a Trader Joe’s store are Alaska, Hawaii, Montana, North Dakota, South Dakota, Wyoming, Mississippi, and West Virginia.

Based on the company’s expansion efforts, it seems like there is a chance that those states will see their first Trader Joe’s location at some point in the future.