And so it begins, again. A new boss is through the door at Chelsea. Ambition and alignment are the buzzwords of the day. But for Xabi Alonso, the challenge of prolonging these positive sentiments beyond next May is blatant – it is the curse of the job he’s signed up for.

Alonso is well-versed in the ruthless reality of management; seven months at Real Madrid will do that to you. He now finds himself at Chelsea, another club infamous for its turnover in the dugout. No Chelsea manager has lasted longer than two years since Antonio Conte, the man who also won the club their last Premier League title. Patience is scarce at Stamford Bridge, where four managers have left mid-season in the past five years.

He joins after Chelsea dropped into crisis at the backend of last season, plummeting to 10th and missing out on European football entirely with squad discipline waning. Alonso will need time to build his own culture to deliver the results the ownership so desperately crave, but he can’t be sure if he’ll get it.

“Time will tell,” Alonso said. “ What I’m sure is that we have the ambition to win a lot of games, to be competitive. We need to take important decisions. We need to build strong principles and strong mentality and culture in the club. And time will tell.

“I’m not going to say what will happen in May. For me, it’s absolutely too early to say that, but I’m confident, I’m optimistic to think that we can have a great season.”

Chelsea’s acquisition of Alonso seems an absolute coup, snapping up probably the hottest property on the managerial market. His ill-fated spell at the Santiago Bernabeu should not cloud the astounding things he achieved at Bayer Leverkusen, going invincible to end Bayern Munich’s reign of terror over the Bundesliga. One more win in Dublin and he’d have pulled off an unprecedented unbeaten treble, only for Atalanta to spoil that party in the Europa League final.

Instead, it’s more a question of what Alonso saw in Chelsea rather than vice versa, with bubbling fan mutiny against BlueCo hardly acting as the best advert for his new employers.

“I think that it was, when we started talking, it was a good moment, a good opportunity to come,” Alonso explained. “I don’t think that we are that far to creating a good team, to competing in any game and to win a lot of games. Honestly, I think that.

“For sure last year, some things happened. I positively think that we can do much better, change a few things for sure, updating and reinforcing in some positions.

“If we get the right balance and the right decisions, we can have a good season. I’m optimistic and really believe it. I don’t think that we need to change everything. It’s about changing a few things and that can work.”

There are signs that Alonso will be unleashed to a greater extent than his predecessors. He arrives as a manager rather than a head coach – he’ll be more hands on with the day-to-day, rather than just on-pitch matters.

He’s crucially involved in transfer policy, working alongside Chelsea’s five sporting directors. It’s a hierarchical structure that often raises eyebrows, especially given Chelsea’s poor transfer hit-rate under BlueCo – but Alonso so far finds the setup harmonious.

“It works really well,” he said. “I have been in very close contact. We are all aligned on decisions, we analyse what we want, how we want to achieve it and once we determine this is the way, then we try to execute it. It’s not that different for me, because I feel involved in making the right decisions and we try to make it together.”

Alonso refused to comment on a potential reunion with Granit Xhaka, with Sunderland confident they can withstand Chelsea’s advances. “Regarding players that are not in the building and rumours, I know you love them, but it’s not right for me to comment on those things,” the Spaniard asserted, though he did recognise the need for activity in the market, with Chelsea yet to make a move for a player over 21. “There’s a good team but we need to make a few signings and reinforce the squad for sure.”

He was coy over which positions he was targeting, and while the likes of Enzo Fernandez and Alejandro Garnacho may follow Marc Cucurella and, as of three hours before his press conference at Stamford Bridge, Andrey Santos out the door, Alonso is out to have a squad “good enough to compete for every game” at his disposal by the campaign’s start on 24 August – things may move quickly.

His first Premier League season in 18 years on the very near horizon, it once looked written in stars that this comeback would be for Liverpool, where he became a legend during his playing days. Instead, the Reds are now managed by another tactician from the Basque Country in Andoni Iraola. Both enter debut terms, harbouring dreams of emulating the title-winning exploits of a third countryman, Mikel Arteta, who Alonso grew up with.

“Mikel has become a great, great manager, and now they are the current champions,” Alonso said. “So it’s going to be a big challenge against him, against Unai [Emery], against Andoni. We are from the same region, so it’s quite special.”

There is obvious inspiration he can take from his childhood friend, but the reality is that he is under a much less forgiving regime to the Arsenal boss. No Chelsea owner since 2003 would have accepted three consecutive second-place finishes without at least another piece of silverware to show for it – Carlo Ancelotti was infamously axed after one, a year after a league and cup double. Alonso will inevitably be under pressure to succeed quickly, as is the status quo at Stamford Bridge.

This year, 76 marching bands – comprising pipes, accordions, flutes, and silver – will accompany around 4,000 members of the Royal Black Institution

Tens of thousands are expected to gather in Scarva for the annual Sham Fight. To be held on Tuesday, July 14, it will see a parade of more than 70 marching bands.

The mock battle and the large-scale procession through the Co Down village is hosted by the Royal Black Institution’s Sir Knight Alfred Buller Memorial RBP 1000.

The Scarva-based preceptory has the honour of leading the parade, accompanied by Waringsford Pipe Band.

This year, 76 marching bands – comprising pipes, accordions, flutes, and silver – will accompany around 4,000 members of the Institution in the procession preceding the Sham Fight.

Sovereign Grand Master Rev William Anderson said: “The procession and Sham Fight at Scarva hold a special place in the parading calendar, regularly attracting crowds of upwards of 100,000.

“The day is rooted in tradition, with preceptories carrying their wonderful banners portraying biblical scenes, and it is a unique spectacle of music and pageantry.

“Once again, the Royal Black Institution will proudly declare our stance for the Reformed Christian faith.”

John Adair is the Registrar of RBP 1000 and famous for playing King William at Scarva for more than 30 years: “It is a day of music, pageantry and culture, and it is important to maintain the tradition of the Sham Fight, which is the only remaining one in Ireland, if not Europe.”

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John is looking forward to “a terrific response from the spectators” when he and Colin Cairns, in the role of King James, cross swords once again, leading to an inevitable conclusion.

Colin is no stranger to Scarva, having portrayed King James “heading up to 40 years”. “Out of it all, I’ve never won one battle,” he joked.

Andrew Boyce is the Worshipful Master of RBP 1000 and a member of Markethill Protestant Boys Flute Band: “I’m really looking forward to it – it’s one of my favourite days on the parading calendar, especially when the weather is good. Last year, I walked in with the preceptory and walked out with the band, and that’s the plan for this year, too.”

A special guest at Scarva will be internationally renowned mezzo-soprano Emma Brown, who has performed at remembrance events throughout Europe. Emma is from Nottingham, but now lives in the Netherlands, and is looking forward to returning to Scarva, where she performed in 2018 and 2019.

“I’ll be travelling with my three-year-old son, Henry,” she said. I can’t wait to introduce him to the festivities for the first time – not to mention letting him experience the warm hospitality in Northern Ireland.”

The main parade starts at 10.45am, leaving the assembly field on Gilford Road and proceeding through the village to the Demesne. The Sham Fight will take place at 1.15pm, with the religious service due to begin at 2.15pm, and the return parade scheduled to leave the Demesne at 3.15pm.

Platform proceedings will include contributions from Rev William Anderson, Sovereign Grand Master; David Livingstone, County Grand Master, Armagh; Rev Timothy Eldon, District Chaplain, Portadown; Noel Berry, WDM, Tandragee; John Dumigan, WDM, Lower Iveagh; Niall Truesdale, WDM, Rathfriland; Trevor Holmes, WDM, Newry; and Samuel Courtney, WDM, Markethill.

Earlier in the day, as is customary, Scarva RBP 1000 officers will lay a wreath at the village war memorial to local members of the security forces murdered during the Troubles.

Meanwhile Royal Black Institution members from Lurgan will take part in their traditional parade in Bangor on July 14.

Sovereign Grand Master Rev William Anderson said it was a tradition that Lurgan RBDC No 2 travelled to Bangor for its annual parade: “The Bangor parade complements the institution’s celebrations at Scarva and is a day for all the family to enjoy,”.

Andrew Hamill is Worshipful District Master of Lurgan District No 2 and a member of RBP 353: “We are more than happy to be returning to Bangor. We always receive a warm welcome, and we are expecting a strong turnout of spectators to add to the great atmosphere.”

Craigavon Protestant Boys Flute Band, who are celebrating their 60th anniversary, will accompany Morning Star RBP 399, one of 11 Lurgan preceptories in the parade. Earlier in the day, at Brownlow House, Lurgan, the preceptory will unfurl a new bannerette.

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Biohacking hasn’t just become a craze for billionaires and Silicon Valley tech bros – celebrities are jumping on the bandwagon too.

Today’s A-listers are not just chasing youth – they’re focusing on health span, aiming to live longer and invest in their future.

From ŌURA rings to hyperbaric oxygen chambers and red light therapy beds, Hollywood stars are splurging thousands on advanced health technology in the pursuit of self-improvement.

The ring that tracks sleep

One of the most recognisable pieces of jewellery in Tinseltown isn’t a designer accessory or high-end diamonds- it’s the ŌURA Ring.

Worn by A-listers including Jennifer Aniston, Kim Kardashian and Gwyneth Paltrow, the device measures heart rate, body temperature, stress levels and recovery.

But most importantly, it has become one of the most popular health trackers on the market to help monitor our sleep, one of the biggest areas of focus in longevity research, which influences everything from hormone balance and immune function to memory and cardiovascular health.

As one of the millions around the world suffering from terrible sleep and bouts of insomnia, I have found the ŌURA ring has helped me get my forty winks back on track after I joined the coveted club earlier this year.

As many fans insist, it makes you accountable for how you treat your body – what you eat, what you drink and how much exercise you get – all of which affect your time between the sheets.

Dr Rebecca Robbins, a sleep expert and Assistant Professor of Medicine at Harvard University, also highly rates the ring and how it advocates the importance of sleep for a longer, healthier life.

‘It’s so exciting as a sleep scientist to see the explosion in interest around sleep tracking and about 30% of the population, according to our research, uses some sort of mobile or wearable technology,’ she told Daily Mail.

‘It prompts this process of self-reflection. You ask “what did I do yesterday? Well, I had a glass of wine, I overdid it, or I had a little bit too much coffee.” That behaviour change is the most important when it can come from ourselves. What’s so powerful about sleep tracking is it helps you understand your behaviours and how they relate to your ability to get a good night’s rest.’

Dr Robbins said that people who often think they are getting enough sleep are not getting enough at all, and the ŌURA ring helps track the various vital stages to improve it.

‘It’s so amazing to have this information at our fingertips. I would ask people in my study ‘How much sleep do you get?’ And people would say, ‘Oh, I get about seven hours. I’m doing fine.’ 

One of the most recognisable pieces of jewellery in Tinstletown isn’t a designer accessory or high-end diamonds—it’s the ŌURA Ring . Worn by A-listers including Jennifer Aniston, Kim Kardashian and Gwyneth Paltrow (pictured)

If I measure those people who are telling me seven hours, they’re probably sleeping closer to six because the average person is not factoring in the time it takes to fall asleep or wake up. Subtracting can be very eye-opening for some users because it sheds light on how much sleep they are actually getting,’ she explained. 

‘Sleep duration is one of the most commonly talked about topics, and I think we kind of bash people over the head with the notion of getting to know ‘your hours’, but one of the most important aspects of sleep is good quality, restorative sleep.

‘At the end of the day, it doesn’t really matter if you spend eight hours in bed, if they’re not restorative hours. The most important thing is quality sleep. Sleep that restores us and allows us to wake up and go about our day.’

The ŌURA ring monitors heart rate, heart rate variability (HRV), body temperature, breathing patterns and movement while you sleep. By analysing these, it estimates time spent in light, deep and REM sleep, providing users with personalised Sleep and Readiness Scores that can help indicate recovery trends over time.

Although it doesn’t measure brain activity like a laboratory sleep study, it offers valuable insights into long-term sleep and recovery patterns, helping users understand how exercise, stress, alcohol, travel and late-night eating affect their health, empowering them to make more informed lifestyle choices.

Dr Robbins explains that deep and REM sleep are the key stages of our sleeping pattern and adequate amounts are important for muscular regeneration, heart health and cognitive performance.

‘Our research has found that sleep is a significant predictor of your cognitive health in the long-term. Individuals who are not getting enough of it may be at greater risk for outcomes like Alzheimer’s disease and dementia,’ she said.

‘Deeper sleep is where we enter the closest thing humans get to hibernation, where our body temperature cools, our heart rate slows. This is where an amazing amount of repair can happen, including muscular regeneration.

Kendall Jenner owns several pieces of advanced health technology, including a Vitaeris 320 hyperbaric chamber – which retails for around US$24,000 – and a TheraLight 360 red light therapy bed, which currently retails for US$84,997 

‘For the past couple of years, I’ve been just really like loving health. I don’t know, it’s become an obsession,’ Jenner said during an episode of The Kardashains, explaining she often spends an hour in the chamber ‘reading her emails’

‘During deep sleep, there are heart health benefits because our heart rate drops to the lowest point in the 24-hour day. Natural nightly dipping in heart rate and blood pressure is vitally important for all of us. 

‘Then something fascinating happens. We enter a rapid eye movement state, defined, as the name suggests, by ‘rapid eye movements’, where your eyes dart under your eyelids back and forth, indicating an enormous amount of activity in the brain, which is vital from the standpoint of memory consolidation and cognitive performance.’

As for weight management, she said she often jokes that a good night’s sleep is the best diet out there, because it may help curb our appetite.

‘The neurotransmitter that travels from the lining of the stomach to the brain that says ‘I’ve had enough to eat’ is 20% lower when we are sleep-deprived compared to when we’re getting enough. It delays or limits our ability to say, ‘Oh, we are full,” she explained.

‘If we take someone (in one clinical trial) who’s getting six hours and we move them to seven hours, you see that each additional hour of sleep into that recommended range of seven to nine hours offers a benefit of about a 200 calorie reduction in the day.

‘It is one of the best ways to manage our weight effectively because when we wake up all you want to do is fuel your body with healthy food.’

Meanwhile, excellent sleep may help support healthier and youthful-looking skin, without reaching for the Botox or filler.

‘In terms of skin and appearance, there’s so much research to show that over the course of the night you go into this deep repair, a very cellular level of our skin, our body, our heart health. Research does show that a good night’s sleep is associated with a better physical appearance,’ Dr Robbins said.

Red light therapy beds have quickly become a staple in celebrity homes and cutting-edge wellness studios across the world

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‘If you’re not getting enough sleep, the body is kind of in this internal survival mode resulting in the appearance of fine lines or bags under eyes.’ 

The glow of red light 

Red light therapy beds have quickly become a staple in celebrity homes and cutting-edge wellness studios across the world.

Stars such as Kendall Jenner, Kristin Cavallari, Olivia Munn and Chrissy Teigen have turned to RLT in the hope of improving skin appearance.

Research has found red light therapy may stimulate cellular energy production and collagen synthesis, with some studies reporting improvements in skin appearance and recovery, although evidence for many broader health claims remains limited.

I first tried red light therapy in Los Angeles, home to some of the biggest celebrities in the world.

Love.Life: Holistic Health + Wellness Club, a ‘one-stop health ecosystem’ with a huge focus on longevity, features the beds as part of their program at the 45,000-square-foot centre situated in the upscale beachside suburb of El Segundo.

Love.Life is described as a ‘wellness country club’ full of biohackers who have top-tier memberships that offer a dedicated physician-led care team, multiple 1:1 doctor visits + acute care access, advanced diagnostics (bloodwork, biomarkers, scans), nutrition, health coaching, lifestyle planning and full access to fitness + recovery facilities, including RLT.

After my first thirty minutes on a RLT bed, I haven’t looked back, noticing improvements in my sleep, energy and skin following regular sessions back in Sydney.

These days juice cleanses and crash diets have been binned in favour of longevity-focused eating plans that include high-quality protein to preserve muscle, colourful vegetables and fruit for antioxidants and fibre (think Kris Jenner’s immaculately organised greens fridge), healthy fats such as olive oil, nuts and avocado, and fermented foods to support gut health

During my visit to Love.Life, I also tried a hyperbaric chamber, a favourite of reality TV star and supermodel Kendall Jenner, who has become so obsessed with health and wellness she has spent well over US$100,000 to build her very own wellness retreat in her home.

Jenner owns several pieces of advanced health technology, including a Vitaeris 320 hyperbaric chamber – which retails for around US$24,000 – and a TheraLight 360 red light therapy bed, which currently retails for US$84,997.

‘For the past couple of years, I’ve been just really like loving health. I don’t know, it’s become an obsession,’ Jenner said during an episode of The Kardashians, explaining she often spends an hour in her hyperbaric chamber ‘reading her emails’.

Meanwhile, sports stars such as LeBron James and singer Justin Bieber have also splashed the cash on hyperbaric chambers for their own homes.

While the beds are used by athletes in the hope of boosting performance and speeding up the healing process, celebrities are hoping the device helps with anti-ageing, along with other health benefits including increased energy and stamina, potential improvements in tissue oxygenation and wound healing.

Some plastic surgery clinics in South Korea even use hyperbaric oxygen therapy to support recovery following cosmetic procedures.

Greens glorious greens 

While all these new-age technologies help us preserve our bodies, diet and exercise will always remain a traditional practice for optimal health. 

Celebrities such as Jennifer Aniston, Kate Hudson and Cindy Crawford are in the gym lifting weights several times a week while still enjoying walking, Pilates, yoga and other forms of cardiovascular exercise 

These days juice cleanses and crash diets have been binned in favour of longevity-focused eating plans that include high-quality protein to preserve muscle, colourful vegetables and fruit for antioxidants and fibre (think Kris Jenner’s immaculately organised greens fridge), healthy fats such as olive oil, nuts and avocado, and fermented foods to support gut health.

Strong is sexy 

And while many think thin may still be in, building muscle to stay young is the latest trend when it comes to exercise regimes.

According to research, strength and muscle mass are one of the strongest predictors of healthy ageing, and resistance training improves bone density, balance, mobility and independence later in life.

Celebrities such as Jennifer Aniston, Kate Hudson and Cindy Crawford are in the gym lifting weights several times a week while still enjoying walking, Pilates, yoga and other forms of cardiovascular exercise. 

With the rise of biohacking, the longevity trend is here to stay and, personally, I cannot wait to see what is next to come.