The Scoreboard 💯

Where the action happens: A spotlight on this week's top sporting moments.

U.S. Crashes Out of Copa America

In a tense final match of Copa America Group C, the U.S. men’s national team faced an uphill battle against unbeaten Uruguay.

With Panama winning 3-1 over Bolivia, the U.S. needed a result to advance but fell short, losing 1-0 to Uruguay.

This exit raises questions about coach Gregg Berhalter’s future just two years before the 2026 World Cup.

Joy to agony in five minutes

U.S. fans experienced a rollercoaster of emotions. Initially, excitement surged as Bolivia equalized with Panama, meaning a draw with Uruguay would suffice for the U.S. to advance.

But joy turned to despair when Mathias Olivera scored for Uruguay, despite appearing offside.

VAR confirmed the goal, crushing U.S. hopes. Despite late attacking efforts, the U.S. couldn’t find an equalizer, sealing their fate.

What did Berhalter say?

Gregg Berhalter acknowledged the team’s disappointment:

“Just to see the guys’ faces in the locker room and the emotion of staff and players who were bitterly disappointed with the result. We know we’re capable of more in this tournament. We didn’t show it, it’s as simple as that. We look at the stage with the fans and the high level of competition and we should have done better. We’ll do a review and figure out what went wrong but it’s an empty feeling for now for sure.”

When asked if he was still the right coach for the team leading up to the 2026 World Cup, Berhalter’s one-word response was, “Yes.”

What’s next for each team?

Uruguay: Advances to face the runner-up of Group D (Brazil, Colombia, or Costa Rica) on Saturday, July 6, at 9:00 p.m. ET at Allegiant Stadium, Las Vegas, NV.

USMNT: Eliminated from the tournament, now facing a period of reflection and potential changes ahead of the 2026 World Cup.

The U.S. exit from Copa America leaves many questions unanswered, particularly about leadership and strategy as they prepare for the next big stage.

The Recovery Room 🔋

Insights and tips for keeping your body game-ready and resilient.

Mastering Cold Plunges in the Scorching Summer

Summer's hot is here, but don't let that stop you from reaping the benefits of your icy dips.

If you have a cold plunge, you know how beneficial it is to your performance.

But you also know how hard it is to maintain a good temperature all summer long.

Let's explore how to keep your cold plunge frosty when the weather's trying to turn it into a hot tub.

Location, Location, Location

First things first, find some shade for your tub.

Think of it as giving your ice bath its own umbrella. A spot under a tree or on a covered patio is perfect. Direct sunlight is your ice's arch-nemesis, so keep that tub in the shadows.

The Less-is-More Approach

When it comes to water, channel your inner minimalist.

Fill that tub with just enough H2O to cover your body. Less water means less heat absorption, and your ice will pack a bigger punch.

It's like concentrating your cold brew – more chill per sip!

Wrap it Up

Insulation isn't just for winter, folks.

Wrap your tub like it's a Christmas present. Blankets, towels, or specialized ice bath wraps all work wonders. This creates a barrier against the heat, keeping your plunge pool cooler than the other side of the pillow.

Bottle Up the Cold

Here's a cool trick: freeze some water bottles and toss them in your tub about half an hour before you take the plunge.

These frozen soldiers will reinforce your icy fortress. Plus, once you're done, pop them back in the freezer for next time.

It's like having a reusable ice army at your disposal!

Ice, Ice, Baby

Don't underestimate the power of good old-fashioned ice cubes. They're cheap, easy to make or buy, and get the job done.

Sure, a fancy chiller system might be nice, but why break the bank when you can break the ice instead?

Timing is Everything

Timing can be your secret weapon. Early mornings or late evenings, when the air is cooler, are prime times for your cold plunge.

It's easier to keep things frosty when you're not battling the midday inferno.

Remember, when life gives you a heatwave, make a cold plunge!

Your body will thank you.

Stay cool, and happy plunging!

The Training Ground 🏋️

Your go-to for innovative workouts and strength-building secrets.

Summer Running Tips from the Pros

Summer's here, and it's hotter than expected (again). But we won’t let that ruin our running plans.

We found 10 pro-approved tips to keep you cruising through those scorching summer runs without turning into a puddle.

1. Adapt or Die (Okay, Just Adapt)

Don't be a hero – ease into that heat like it's a too-hot jacuzzi.

Give yourself a week or two to get used to running with these temperatures. Start with shorter runs during peak heat and gradually crank up the duration.

Your body will thank you for not spontaneously combusting.

2. Listen to Your Body (It's Smarter Than You Think)

Running should be fun. If your body's screaming "NOPE," slow down or take a breather. Pushing too hard is a one-way ticket to Heatstroke City, population: you.

Pay attention to how much you're sweating and drinking, and don't be too proud to call it quits if things get dicey.

3. Be Your Own Mobile Cooling Unit

When the sun's trying to fry you like an egg on the sidewalk, get creative with your cooling.

Wrap an ice-filled bandana around your neck like a sweat-wicking superhero cape. You can also use a cap that you soak in water every so often to keep the head as cool as possible.

Post-run, take a cold bath or pool dip. Think of it as your reward for not spontaneously combusting during your run.

4. Outsmart the Sun

Choose your battle time wisely. Early morning runs are your best bet – unless you're aiming to star in your own survivor challenge.

If you're not a morning person (we get it, the snooze button is tempting), wait until the sun starts to set.

Stuck running midday? Head for the trees.

5. Hydrate Like It's Your Job

Water is your best friend.

Start your day well-hydrated, especially after those nights when you wake up feeling like a raisin in the Sahara.

Aim for consuming 400ml to 800ml of water an hour during your run.

You can also add a pinch of salt or electrolytes to your water bottle.

6. Fuel Your Engine Right

Eating for performance isn't rocket science, but it's close.

Start practicing your race-day nutrition during training.

Post-run, refuel within 90 minutes with a carb and protein combo. Think whole grain bagel with peanut butter, fruit, and yogurt. It's like a party for your taste buds and your muscles!

Pro tip: Save the caffeine for the end of long events. It's like your secret weapon, but use it wisely!

7. Treat Your Feet Like Royalty

Your feet are the unsung heroes of your run, so treat them right.

Find breathable shoes that fit well and allow for swelling. Once you find your glass slipper, buy a few pairs.

Invest in moisture-wicking socks and anti-chafing balm.
Your feet will thank you for not turning into a blister farm.

8. Dress for Success (and Coolness)

Channel your inner fashion designer and choose your running outfit wisely.

Ditch the black – unless you're going for that "human solar panel" look.
Go for light colors and lightweight, sweat-wicking materials.

Don't forget the accessories: sunscreen (reapply every two hours), a cap, and sunglasses. You'll look cool while staying cool.

9. Master the Art of the Break

Remember, your body isn't a non-stop running machine (even if your mind thinks it is). Recovery is key.

So catch those Z's like they're the finish line of the sleep marathon.

On rest days, stretch, do yoga, or use a foam roller.
Your muscles will sing your praises (silently, of course).

10. Train Your Brain

Your mind is your secret weapon in the battle against the heat.

You can do the best training in the world, but to get to the end you need mental focus.

When the going gets tough, channel your inner motivational speaker.

Remember why you started running in the first place.

So there you have it, heat warriors! With these pro tips, you'll be running circles around the sun in no time.

Now get out there and show summer who's boss!

The Fuel Station 🥗

Elevating your game with the best news in nutrition.

How Your Nutrition Might Hurt Performance

Think you've got your nutrition dialed in? Think again.

Here's a tongue-in-cheek guide to absolutely wrecking your running game with some all-too-common food fails.

1. Become a supplement junkie:
   

   Why eat real food when you can empty your wallet on every trendy powder and pill? Mushroom elixirs, magical greens, and protein powders that promise superhuman strength – grab 'em all!

   
   Most of these "miracle" supplements are just not worth their price. Stick to scientifically backed options like creatine, caffeine, sodium bicarbonate, and beta-alanine if you want to supplement.
   
   Look for that Certified for Sport label to avoid sketchy products.
   

2. The "it fits my macros" diet:
   
   Screw balanced nutrition!
   
   As long as you hit those protein, carb, and fat numbers, it doesn't matter if you live on nothing but beer and ice cream, right?
   
   While overall calorie intake matters, micronutrients are crucial too.
   
   Iron, Vitamin C, Vitamin E, calcium, and magnesium play vital roles in energy production, oxygen transport, and bone health.
   
   Eating a variety of whole foods helps your body adapt to training and keeps your gut microbiome happy (which will even boost your performance).
   

3. Embrace the "detox" lifestyle
   
   Your coworker swears by that 7-day juice cleanse, so it must be legit! Time to chug celery juice and lemon water until you feel... purified?
   
   Truth is, your body has a built-in detox system (hello, liver and kidneys!). These "cleanses" are more likely to leave you dizzy, fatigued, and intimately acquainted with the nearest bathroom.
   
   Want to support your natural detox processes?
   
   Eat fiber-rich foods, stay hydrated, and maybe ease up on the booze.
   

4. Train while fasting
   
   Fasted training is all the rage!
   
   Push through those long runs on nothing but willpower and dreams of victory, right?
   
   Well, while there might be some benefits to occasional fasting easy runs under an hour, prolonged fasting as a runner is a recipe for disaster.
   
   You're risking energy deficits, increased injury rates, and potentially serious health issues.
   
   Fuel your body, especially for long or intense workouts.

The real deal:

Nutrition doesn't have to be complicated.

Focus on whole foods, stay hydrated (aim for about half your body weight in ounces, plus extra to replace sweat losses), and learn to fuel appropriately for your training load.

Don't fall for fad diets or miracle cures – a balanced approach will keep you running strong and healthy.

Remember, these "tips" are what NOT to do.

Stick to the basics, listen to your body, and consult a sports dietitian if you need personalized advice.

Now lace up those shoes and fuel that workout right!

This Week’s Champion

This time, for the first time, we’re celebrating a duo.

Bronny and LeBron James just made history as first father-son duo in NBA.

The Los Angeles Lakers introduced Bronny James, who was drafted No. 55, and he’s already making waves alongside his legendary father, LeBron James.

Coach JJ Redick emphasized that Bronny earned his spot through hard work, not favors.

Bronny, donning No. 9 to honor Juice WRLD, joins the Lakers after a challenging season at USC.

The Lakers look to strengthen their roster, and fans are eager to see the historic duo in action.

Can Bronny live up to the hype and help lead the Lakers to success alongside his dad?

Funniest Memes in Play

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