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Riley Gaines shares 5 wellness tips she swears by as a new mom: ‘Really powerful’

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Riley Gaines, host of her podcast “The Riley Gaines Show,” discussed in a recent episode how to make room for wellness even during life changes, and offered advice for others trying to stick to a routine.

“I don’t see anything wrong with wanting to achieve the healthiest version of yourself no matter what stage of life you’re in,” said the former NCAA Division I swimmer, who gave birth to her first baby in September 2025.

Below are Gaines’ top five tips for staying healthy as a new mom.

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Focusing on health in the first 60 minutes after waking up helps ensure that your health doesn’t get pushed to the bottom of the to-do list, according to Gaines.

Even with her background as a competitive swimmer, “there’s just always something that needs to be done or there’s something that somebody needs from you,” she said.

Carving out an early-morning window of time helps with building a mental edge before the world begins making demands, according to Gaines.

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“I love the concept of already doing so many things, so many hard things, before most people even hit snooze on their alarm clock,” she said.

To make this sustainable, Gaines suggests a simple preparation: laying out your gear the night before. “That way, in the morning when you wake up, all you have to do is throw it on.”

Many people struggle with the natural loss of muscle mass and energy as they age. Gaines said her approach to nutrition isn’t about dieting in the traditional sense, but about providing the body with the “brick and mortar” it needs to stay durable.

She was quick to bust the common myth that high protein leads to an unwanted bulky appearance.

“It’s not true, myth busted. It will keep you lean, you will feel fuller for longer.”

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Gaines’ rule of thumb is to aim for 1 gram of protein per pound of body weight.

“If you don’t have enough protein, then your body cannot effectively repair the tiny tears that happen during strength training, which is the good kind of damage that leads to stronger, more lean muscles,” she said.

Gaines advocates for building a strong core through any movement, even during ordinary day-to-day activities.

“Every single time my car stops at a red light, I engage my core … I contract and flex my abs,” she said in the episode. “It’s almost like you’re training your muscles to contract without having to do the crunches or the planks or the sit ups.”

Fitness is significantly harder when done in a vacuum, Gaines shared, noting that solo motivation “fades really, really fast,” especially when life gets busy or energy is low.

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She recommends finding an accountability partner, such as a spouse, friend, or family member, who can celebrate your wins and check in on your progress. 

“Find something or someone or some way to keep you accountable,” Gaines advised, noting that her family frequently works out together.

“Without consistency, you’re just repeatedly starting over,” Gaines warned.

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“How many times have you guys said, ‘[the] diet starts Monday,’ and maybe you make it to Wednesday, and then you’re back … You’re really not doing anything, actually. You’re confusing your body.”

By showing up when you don’t want to, you stop negotiating with yourself, she said.

“It’s consistency that builds discipline, which turns into confidence,” Gaines added. “You stop negotiating with yourself and start identifying as someone who follows through.”

“That identity shift is really powerful, and it carries into every area of life.”

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Rueben Bain’s short arms and tragic car accident history contributed to his NFL Draft slide

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Everybody knew about the tragic auto accident and the follow-up a year later, but when it came to Rueben Bain’s draft status, people said, “No worries.” His arms are short, but he’s really good, so the refrain remained: “No worries.”

Why then did Rueben Bain slide to the middle of the first round of the NFL Draft on Thursday?

Whoever said neither issue would cause Bain to fall out of the Top 10 was obviously wrong.

He fell to the No. 15 overall selection held by the Tampa Bay Buccaneers.

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And judging by Bain’s demeanor during his post-draft interview on ESPN, he wasn’t thrilled about it.

“I know I’m the best in the country, I’m sure,” an unsmiling Bain told ESPN’s Laura Rutledge after his selection. “That’s how I think of myself.

“I’m telling you I can do anything I put my mind to because of my mindset. I know when I get to this next level I’m going to pop it. “

The Buccaneers selected Bain to be their outside rusher complement to Vita Vea on the interior.

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The Bucs thus get the ACC defensive player of the year and a consensus All-American.

But they also get a player that multiple other pass-rush needy teams passed up. The New York Jets took TCU’s David Bailey with the No. 2 overall selection and the New York Giants picked Arvell Reese in the No. 5 slot.

Bain was not only the 15th player taken overall but the third edge defender. That’s considered great by any standard. But it’s a disappointment to Bain and changes the narrative on him somewhat.

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“He’s got to prove himself and beat the odds and prove he can get it done in the NFL,” draft guru Mel Kiper said on national TV.

Interestingly, most of the coverage of Bain’s slide focused on the short length of his arms.

Melvin Ingram once upon a time measured in with arms the spanned 31 1/2 inches. And although that is considered short, Ingram turned into a good player. He played 12 seasons and made three Pro Bowls.

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But Bain’s arms measured in at 30 7/8 inches, and that is extremely short. Indeed, it is the third-shortest arm length of any DE ever to participate in the combine.

So, is that the reason Bain dropped out of the Top 10?

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Or is it his driving troubles and the manner in which he addressed those with teams?

Bain, you should know, was driving in March of 2024 when he hit another car on South Florida’s I-95 in the 4 a.m. hour and set off a chain reaction — hitting an eastside concrete wall and then careening all the way across the highway to the westside concrete barrier — that eventually left passenger Destiny Betts in a coma.

Betts, who had not been wearing a seatbelt, died three months later from complications of her blunt force trauma injuries.

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Bain was charged but cleared of careless driving because, in part, the traffic homicide investigator said he received the final report after Bain had already paid his citation.

NFL teams were aware of all this, plus an ensuing accident the player had in October 2025, for which he was also charged with careless driving.

To make matters more dicey, Bain declined to be fully transparent about the accidents with some NFL teams he met with starting at the NFL combine. That disappointed at least one team, an evaluator on that team told OutKick.

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Bain also declined to discuss the matter on Wednesday in front of reporters.

The Buccaneers, however, feel good about Bain, his short arms and his questionable driving.

“We’ve known about this a long time,” said general manager Jason Licht. “I know it just came out a couple of weeks ago. It was a very tragic accident. Tragic experience for the family. And it’s something you never want to see happen.

“But he’s a good person who was involved in something that, you know, none of us ever want to be involved in and never want any of our loved ones involved in. But he loves football. He loves football.”

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Fernando Mendoza embraces wheelchair-bound mom after Raiders select him No 1 overall

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Fernando Mendoza shared the moment of being selected first overall in the NFL Draft with his family from home on Thursday night.

He was seen hugging his family, including his mother Elsa Mendoza, in a moment of celebration.

Despite being projected to be the first overall pick, Mendoza skipped the in-person draft in Pittsburgh to stay in Florida with his mother, who battles multiple sclerosis (MS) and is bound to a wheelchair.

Mendoza told reporters after he was drafted that he decided not to go to Pittsburgh to make it easier for his mother to travel to Las Vegas tomorrow when he visits his team. 

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When Mendoza was only about 4 years old, his mother was diagnosed with the disease. It is a chronic, autoimmune disease of the central nervous system that can affect the brain and spinal cord. She has spent the last few years in a wheelchair.

Elsa Mendoza wrote about the experience in a 2015 letter to her sons that was published in The Players Tribune.

“I was diagnosed about 18 years ago, but of course you never knew that. You and Alberto were so young, and I was doing fine… and mostly I didn’t want you to worry. It just felt like this impossible thing to place on you guys. On my sweet boys. And then I kept doing fine until about 10 years ago, when we went skiing and I broke my ankle and knee,” she wrote.

“But even after that, I wasn’t quite ready to tell you — only that my leg hadn’t healed all the way, which is why your mom had her limp. It wasn’t until five years ago, when I got Covid, that things started to go downhill in a way where there was no more hiding it. It was during football season, and I realized I wasn’t going to be able to travel. And the thought of you wondering if I supported you any less, because suddenly I wasn’t at your games? I hated that. So that’s when I knew we had to sit you and your brother down.”

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She went on to recall, “how hard of a conversation it ended up being. ‘Your mom has this degenerative disease… and while we don’t know how it will progress, it’s going to start to affect us in a few ways. But it won’t affect us in the ways that matter. We’ll have each other, and love each other, and be there for each other. I promise.'”

Both of Mednzoa’s parents grew up in Miami, Florida, as the children of Cuban refugees who fled communism after Fidel Castro rose to power in the country.

Mendoza’s father, Fernando Mendoza Sr., was a rower at Brown University and a 1987 Junior World Championships gold medalist.

But Mendoza’s father also played football when he was younger, and was teammates with Miami Hurricanes head coach Mario Cristobal at Christopher Columbus High School during the 1980s. Mendoza would go on to defeat his father’s former teammate in this year’s CFP national championship game.

Meanwhile, his mother played tennis at the University of Miami.

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Giants use top-10 picks on Ohio State’s Arvell Reese, Miami’s Francis Mauigoa in 2026 NFL Draft

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The New York Giants were armed with two picks in the top 10 of the 2026 NFL Draft, and the new regime led by head coach John Harbaugh showed its focus on the trenches on both sides of the ball.

With the fifth overall pick, the Giants saw Ohio State star edge rusher Arvell Reese fall to them and they pulled the trigger, taking their third edge rusher in the first round since 2022.

Then, with the No. 10 overall pick, the Giants had the opportunity to take another Buckeyes defensive star, as safety Caleb Downs fell down the draft board. But it’s clear the Giants are protecting their future, quarterback Jaxson Dart, as they went offensive line with their next pick.

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Miami tackle Francis Mauigoa was called out of the NFL Draft green room in Pittsburgh as the No. 10 overall pick. While he played tackle with the Hurricanes, Mauigoa is expected to move to the offensive interior line.

The Giants re-signed Jermaine Eluemunor, who shined as the team’s right tackle in 2025, during free agency. He’s expected to remain in that role, but the Giants have question marks at guard, and there’s a belief Mauigoa can move inside.

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In some mock drafts entering Thursday, Reese was projected to go second overall to the New York Jets. But the Jets went with David Bailey out of Texas Tech instead.

From there, the Arizona Cardinals went with Jeremiyah Love, making him the highest-picked running back since the Giants took Saquon Barkley in 2018. The Tennessee Titans went with wide receiver Carnell Tate, the first Buckeyes player off the board, and Reese fell into their laps.

Giants receiver Malik Nabers, making an appearance on a draft show alongside Green Bay Packers edge rusher Micah Parsons, questioned where Reese would play considering Brian Burns, Kayvon Thibodeaux and Abdul Carter, the team’s No. 3 overall pick a year ago, play edge rusher.

But Harbaugh hinted at the plan to make Reese an inside linebacker – an area of need on the Giants’ defense. If that is the plan, Reese’s athleticism, which has been on display throughout his Ohio State career, will be tested at the NFL level.

As for Mauigoa, the 6-foot-5, 329-pound tackle was viewed as one of the top offensive line prospects in this draft throughout the process.

Mauigoa was a first-team All-American selection this past year for a Miami squad that reached the national championship game. He started all 16 games at right tackle for the Hurricanes.

There was, however, an injury question surrounding Mauigoa, as he has dealt with a back issue that may require surgery at some point in his pro career. Teams have their due diligence in these matters, and the Giants don’t seem to be concerned to spend the pick on him.

This was the 10th overall pick the Giants acquired after trading All-Pro defensive tackle Dexter Lawrence to the Cincinnati Bengals last week, fulfilling his trade request amid a contract dispute.

Mauigoa already put himself in Giants fans’ good graces, saying during his draft interview, “I’ll die for you, Jaxson Dart.” That’s the type of energy Harbaugh, Dart and the rest of the Giants are looking for at an essential position on the football field.

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