Issue No. 46: Don’t Just Work Out. Train for Something.
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.
💪 Don’t Just Work Out. Train for Something. I just finished a local Tough Mudder this past weekend. Great event: fitness, teamwork, and a whole lot of mud. It’s been on my calendar since March, and even with a solid fitness routine, it gave me that extra push. A steady nudge in the back of my mind: keep going, keep showing up.
IN THIS ISSUE:
1. Two Legendary Moves for Maximum Results
2. Rain or Shine, Just Run!
3. CastleFlexx Takes the Guesswork Out of Stretching
4. You Can’t Outtrain a Shitty Diet
5. Hernia to Hero: 465 Half-Marathons in One Year
🐄 🐄 🐄 — John, Nolan and Josh
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Two Legendary Moves for Maximum Results
Chris Bumstead keeps it simple and effective with two moves that pack a serious hypertrophy punch and build the aesthetic, a powerful look he’s famous for.
The big picture: Forget flat benches - if you want to carve that upper shelf and make your chest look like it belongs on a Greek statue, the incline dumbbell press is your new best friend. Bumstead emphasizes control, a slight tilt (not too steep), and full range of motion. His key points? Keep your elbows angled slightly forward (not flared out like wings), engage your front delts and pecs through the entire motion, and don't rush the rep. The Hack Squat is his secret weapon for thick, dominant quads. The hack squat machine allows for heavy, safe loading while keeping your spine protected and your range of motion deep. It torches the lower half in a way that’s less taxing on your back than free barbell squats, which makes it ideal for focused leg work when time (or energy) is limited.
The verdict: Chris Bumstead's two-move power plan is proof that greatness comes from mastering the basics - if you press hard, squat deep, and train with purpose, your gains will speak for themselves.
Rain or Shine, Just Run!
Running in rough weather doesn’t just toughen your quads. It rewires your mindset for resilience, grit, and personal growth.
The big picture: When the wind is trying to slap the earbuds out of your ears and the rain makes your watch foggy, there’s no point obsessing over splits. Bad weather forces you to surrender control, run by feel, and focus on the rhythm of your breath - not the numbers. It’s a reminder that some days are about showing up, not showing off. Choosing to run in a storm when your builds a kind of mental grit that no treadmill ever could. Bad weather becomes the metaphorical and literal resistance you push through - and that builds confidence. You’re not just training muscles; you’re training mindset.
The verdict: Running in the rain or wind isn’t something to avoid - it’s something to lean into. You’ll come back soaked, smiling, and mentally sharper than when you left.
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CasteFlexx Takes the Guesswork Out of Stretching
The CastleFlexx is a premium stretching tool that targets your posterior chain - hamstrings, calves, lower back - using a smart design that makes daily stretching both easy and seriously effective.
The big picture: A sandblasted aluminum bar with cork (or silicone) handles plus a snug canvas sleeve lets you flex your toes, lift your leg like a reverse clock-hand, and really stretch through your plantar fascia, calves, hamstrings, hips, and even shoulders. Users rave that its stable grip soft fabric avoids rope-burn and eases aches in the hamstrings, back, and hips - with a single audible “Woah” moment as proof. Just 10 minutes daily, and this thing does the work of static stretching and core strengthening - no need for clunky straps or machines.
The verdict: CastleFlexx brilliantly mixes tech, comfort, and effectiveness into one compact device. If you’re serious about stretching, it’s worth the splurge.
You Can’t Outtrain a Shitty Diet
No matter how intense your workouts are, you can’t out-train a diet full of sugar, beer, and bread.
The big picture: Whether you’re an athlete, tactical professional, or weekend warrior, being lean makes you better. From faster run times to improved agility and endurance, shedding excess fat is directly tied to better performance. And the common thread among top performers? Clean, disciplined eating habits - not just hours at the gym. At 57, Rob Shaul put himself to the test: he went ultra-low-carb, nearly carnivore, and stuck with it for over two months. The result? He lost 10 pounds of fat, had more energy, needed less sleep, and felt more dialed in physically and mentally. He did miss toast and ice cream, but the trade - off was worth it. It’s not about suffering - it's about choosing long-term performance over short-term pleasure.
The verdict: Fitness doesn’t happen by accident, and it definitely doesn’t happen just in the gym. If your diet is garbage, you’re building performance on a shaky foundation. Clean up your plate, and the rest of your life will lift itself.
Hernia to Hero: 465 Half-Marathons in One Year
British personal trainer Edward Molineaux bounced back from a hernia by running a jaw-dropping 465 half-marathons in a single year.
The big picture: What started as gentle jogging during hernia rehab spiraled into a full-blown obsession - spanning nearly 6,000 miles and demolishing his own previous record of 282 half-marathons. Molineaux planned his week around 13 half-marathons - some days even doing three at once - armed with bananas by morning and meat and fish by night. He powered through blisters, trench foot, and exhaustion, crediting his ironclad belief and discipline for the feat - plus an epic win in a 2,000-mile virtual race across Africa.
The verdict: Edward’s incredible journey proves that with belief, routine, and bananas, you can run circles around any challenge.
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