Issue No. 45: How to Train Smart for the Heat of Summer

June 26, 2025

Good Morning! Welcome to this week’s edition of Morning Cowbell. Let’s take a look at the top stories and coolest trends shaping fitness and health.

💪  How to Train Smart for the Heat of Summer. Summer’s here, and while sunshine lifts the mood, it also cranks up the heat on your workouts. Whether you're training for a race, hiking with friends, or just trying to stay fit, heat can feel like your toughest opponent.

IN THIS ISSUE:
1. Bench Smart: Rep Ranges that Actually Build Results
2. Why Wellness is Your Secret Weapon
3. Garmin’s Smart Sleep Band: Snooze Smarter
4. The Finger-Length Fitness Connection
5. Coffee After 60: Surprising Perks of 4 Cups a Day

🐄 🐄 🐄 — John, Nolan and Josh

Was this email forwarded to you? Sign up now

Bench Smart: Rep Ranges that Actually Build Results

Your bench press routine shouldn't be one-size-fits-all. Understanding how rep ranges affect your progress can help you train smarter, avoid plateaus, and get results faster.

  • The big picture: Strength vs. size vs. endurance: 2–6 reps fuel raw power (powerlifting style), 6–12 reps aim for muscle growth (classic bodybuilding), and 12+ reps build muscular durability. Volume and effort matter most: Whatever rep range you pick, the key is pushing close to failure and increasing total workload by adding weight, reps, or sets. Mix it up to avoid plateaus: Switching rep schemes every few weeks, or combining styles, keeps muscles guessing and growing stronger.

  • The verdict: Tailor your bench press reps to your goals - heavy for strength, moderate for size, high for endurance -and keep progressing by dialing in effort, volume, and variety.

Why Wellness is Your Secret Weapon

Getting fit is awesome, but staying well is the power move that keeps you strong, steady, and smashing goals for the long haul.

  • The big picture: We’ve been brainwashed into thinking fitness means pushing harder, sweating more, and sacrificing rest. But the truth is, real gains come when you pair your tough training with smart recovery - think rest days, good food, hydration, and managing stress like a boss. Sure, you’ll see some results - maybe even quickly - but without proper recovery, you'll plateau, feel drained, and possibly get injured. Long-term success needs long-term care, and that means giving your body what it needs after the grind. Even the pros are now talking about mental health, sleep hygiene, and strategic recovery as much as lifting heavy or cutting carbs. It’s not a trend; it’s a new era of smarter fitness.

  • The verdict: Fitness might get all the spotlight, but wellness is the unsung hero keeping the show running. When you train hard and recover smart, you're not just chasing gains, you’re building a body that’s strong, resilient, and ready for anything.

Garmin’s Smart Sleep Band: Snooze Smarter

Garmin has launched its first-ever armband sleep tracker, the Index Sleep Monitor, offering in-depth insights without the distractions of a screen.

  • The big picture: The Index Sleep Monitor tracks everything from your heart rate and breathing to skin temperature and even menstrual cycles all while staying blissfully screen-free. It slips around your upper arm, offers a smart vibrating alarm, and delivers personalized sleep scores straight to the Garmin Connect app. With a full week of battery life and no subscription fees, it’s a Whoop-style tracker for folks who just want to sleep smarter without breaking the bank.

  • The verdict: Garmin’s Index Sleep Monitor is a comfy, data-packed bedtime buddy for anyone serious about sleep but allergic to wristwear and recurring charges.

The Finger-Length Fitness Connection

A meta-analysis suggests that having a longer ring finger than index finger (a low 2D:4D ratio) is linked with better exercise tolerance and endurance in activities like running and cycling.

  • The big picture: A comprehensive review of 22 studies with over 5,000 participants across 12 countries found that people with lower 2D:4D ratios tend to endure intense workouts better, though it didn't boost aerobic capacity or efficiency. This finger-to-fitness connection is thought to stem from prenatal testosterone exposure, which might influence lung, muscle, and heart development and the body's ability to cope with physical stress.

  • The verdict: Your finger ratio might offer a fun peek into your endurance potential, but don't skip your training sessions, it’s still the best way to build serious cardio fitness.

Coffee After 60: The Surprising Perks of Four Cups a Day

Drinking up to four cups of caffeinated coffee daily may support better physical and cognitive health in people over 60, according to new research.

  • The big picture: New research shows that over-60s drinking up to four caffeinated coffees daily have a lower risk of frailty, with improved markers for strength and mental sharpness. The benefits come from antioxidants and polyphenols in coffee, which help reduce inflammation and oxidative stress - perfect support for aging cells. But remember: moderation is key. Even though four cups might be just right for some, exceeding that could lead to side effects like poor sleep or jitteriness.

  • The verdict: For those over 60, enjoying up to four cups of plain coffee daily could be a simple, mood-boosting health hack as long as you skip the whipped cream and keep it classic.

Was this email forwarded to you? Sign up now