Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!
TODAY’S LEVEL UP:
Coach's Corner: Core Training After 40: Why Bracing Beats Crunches
Supplement Spotlight: Turmeric (Curcumin) — An Easy Add-On for Joint and Muscle Recovery
Myth or Real: "Doing crunches will burn off belly fat."
Quick Tip: The dead bug for a stronger, safer core
Fit Trivia: Which "Muscles from Brussels" star played Frank Dux in a 1988 tournament film?
Core Training After 40 — Why Bracing Beats Crunches
Ask most guys to train their core, and they think crunches. But the core's real job isn't to fold you forward — it's to keep your spine stable while your arms and legs do the work. For a man over 40 who wants a back that doesn't twinge when he lifts a suitcase or a grandkid, learning to brace is far more valuable than counting sit-ups.
What your core actually does:
It resists movement more than it creates it: A strong core stops your spine from bending, twisting, or over-extending under load — that's what protects your back.
It transfers force: Every heavy squat, deadlift, carry, and press runs through a braced midsection. A weak or loose core leaks power and puts the strain on your spine.
Train it the way it works:
Anti-extension: planks, dead bugs, and ab-wheel rollouts teach you to keep the spine from arching.
Anti-rotation: Pallof presses teach you to resist twisting — hugely protective for the lower back.
Anti-lateral-flexion: Single-side (suitcase) carries force the core to keep you upright against an uneven load.
Learn to brace: before any heavy lift, take a breath into your belly and tighten your midsection like you're about to take a light punch — "360 degrees" of tension, not just sucking in. Keep that pressure through the rep.
You don't need to abandon every ab exercise, but stop treating crunches as the whole program. A handful of bracing-focused movements two or three times a week builds a core that keeps your spine safe and makes every other lift stronger. Function first — the look follows.
Supplement Spotlight: Turmeric (Curcumin) — An Easy Add-On for Joint and Muscle Recovery
Turmeric is one of the most accessible supplements out there. You'll find it in the vitamin aisle of almost any grocery store, pharmacy, or big box retailer, no specialty shop required. That accessibility makes it an easy habit to build, especially for men managing the aches and inflammation that come with years of training.
Here's what it actually does. Turmeric's active compound, curcumin, has well-documented anti-inflammatory properties. For men in their 30s and older, that matters because inflammation tends to build up over time from years of training, old injuries, and general wear on joints. Lower inflammation can mean less joint stiffness, faster recovery between workouts, and less day-to-day soreness. Some research also points to benefits for heart health and even mood, making it a supplement that works on more than one front.
How to take it: 500 to 1,000 milligrams of curcumin daily, ideally with black pepper extract (piperine) included, since that combination significantly improves absorption. Curcumin alone is poorly absorbed on its own.
We recommend picking a formula that already includes piperine so you're not missing out on the benefit.
FROM RYAN’S DESK
Hard seasons aren't wasted if you use them to grow. Every setback can teach you something, every failure can sharpen you, and every challenge can make you stronger. Don't ask why it's happening, ask what you can build from it. Be the guy who turns adversity into an advantage. That's where strength is forged.
Myth or Real: "Doing crunches will burn off belly fat."
Myth. Crunches build and strengthen the muscles under your belly, but they can't burn the fat sitting on top of them — and no amount of them will "target" your gut. Spot reduction is one of the most stubborn fitness myths there is; your body decides where it pulls fat from based on genetics and overall energy balance, not which muscle you're working. To actually see your midsection change, the levers are the boring, proven ones: a modest calorie deficit, plenty of protein, resistance training to keep muscle, and enough sleep and daily movement. Do those, and the abs you've been strengthening finally show up. Train the core for strength — lose the fat in the kitchen.
Quick Tip: The Dead Bug for a Stronger, Safer Core
The dead bug looks easy and humbles almost everyone the first time. Lie on your back, arms pointed at the ceiling, knees bent over your hips. Press your lower back gently into the floor, then slowly lower one arm overhead and the opposite leg toward the floor — without letting your back arch up. Return and switch sides.
The whole point is that your spine stays perfectly still while your limbs move. It teaches the exact bracing skill that protects your back under real load, with zero strain on your neck (unlike crunches).
Aim for 2–3 sets of 6–8 slow reps per side. Move only as far as you can while keeping your back flat — control is the entire exercise.
🎥 Watch the tutorial video HERE!
Our Picks: Supps We Actually Use
Some of our coach’s favorite supplements:
Creatine (Travel Packs) - $36
Add this to your water in the morning or in your post-workout shake. Creatine is one of the few supplements that has a mountain of data proving its benefits. Don’t miss out on it!
A great way to hit your protein goals. Don’t rely on a protein powder alone, but add it as a post-workout shake or midday shake to increase your protein intake and hit your protein goals. Remember, high protein equals higher muscle and higher satiety.
Replenishes essential electrolytes. Use this if you sweat a lot, do intermittent fasting, or go on long-distance walks, hikes, or runs.
We are a proud partner of Thorne Supplements! We are affiliated and use these products. We may receive commission from your purchase.
Fit Trivia: Which Belgian martial artist, nicknamed "The Muscles from Brussels," starred as real-life fighter Frank Dux in the 1988 underground-tournament film Bloodsport?
Answer: Jean-Claude Van Damme! Famous for his flexibility and signature splits, he built an action career on genuine martial-arts skill and relentless physical training.
Ryan Engel, Intl. Fat Loss Coach
Ryan is a leading fitness coach and one of the most known professionals in the space.
He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.
Publisher: Ryan Engel
Editor: Michael Pender
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