Does coffee really boost your metabolism pre-workout? Here’s the research

Every man has a similar thought when they first get up to go to the gym. We see it in movies. We see it in TV shows. The bench press is the number one representation of strength. When the movies or TV shows want to showcase their character’s strength, they send them to the weight bench with piles of plates on each side of a bar. The result of that is that when we head to the gym, the bench is the first destination. So, we need to make sure every man is armed with the knowledge and confidence. Men have to learn how to do a bench press and how to do it well.

That is why I reached out to one of my favorite fitness experts for our next edition of Fitness 101, James McMillian. As the President and Head Coach of Tone House, New York City’s premier athletic conditioning studio, he’s spent over a decade in the fitness world. From personal training and coaching high-energy group workouts to bringing people together through fitness experiences across the country, he is likely the busiest father and entrepreneur in New York. He is also in better shape than all of the Avengers and dresses better to boot. So, I will let him take the lead on teaching us about the bench press.

I went to bed on Saturday night and it was still fall. When I woke up on Sunday, it felt like the winter was barrelling toward me because it was going to get dark before dinner and I was waking up an hour earlier than I am used to. Daylight Savings Time (whether you like it or not) is one of the parts of our yearly life we have to deal with. Once during the year we spring forward and we lose an hour of sleep. The other time of the year, like this past weekend, we fall back and gain an hour of sleep. As you can imagine, changing the hours of the day can destory your rythym, and that can throw off your routine and cause you to fall into a slump. If this sounds like you, I got some help from Dr. Bonnie Mitchell, Clinical Director at The Mental Health and Stabilization Center of Sacramento to get me back on track.

Here is what she sent me and what can help you too.

The words “health & wellness” have many different definitions and interpretations—depending on who you ask. As someone who prioritizes health as much as possible in my personal life, I’m painfully aware that this industry is full of endless products that don’t always live up to their claims. When it’s time to go holiday shopping for that “health-conscious” person in your life, I urge you to consider whether they really need yet another protein shaker bottle, reusable gym water bottle, or pack of protein bars.

While there’s nothing wrong with these so-called “gym bro” health & wellness gifts, 2026 is the time to think outside of the box for holiday gift-giving. With an ever-changing selection of modern technology and innovative products available to help inform smart health choices and advance our health, gift-giving in 2026 requires even more thought and careful gift selection.