Issue No. 47: Want to Lift Forever? These 8 Science-Backed Tools Will Keep You Strong for Life

July 10, 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.

💪  Want to Lift Forever? 8 Science-Back Tools to Know. Building real, lasting strength takes more than barbells and brute force. It’s about working with your body, not against it, and using smart tools and habits that support muscle growth, joint health, recovery, and energy over the long haul.

IN THIS ISSUE:
1. Live Longer by Moving All Day Long
2. How Much Cardio is Too Much Cardio?
3. Shadow S1: Made to Move, Built to Perform
4. 5‑Minute Workout That Challenges Your Entire Body
5. Debunking Weightlifting Myths for Women

🐄 🐄 🐄 — John, Nolan and Josh

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Live Longer by Moving All Day Long

A new study delivers a much-needed dose of simplicity: the secret to living longer isn’t buried in your DNA or hiding in some obscure biomarker - it’s in how much you move.

  • The big picture: A sweeping analysis of data from over 3,600 older adults revealed that physical activity - measured continuously by wrist-worn accelerometers - was the strongest predictor of longevity. It outperformed heavy-hitter health markers like diabetes, heart disease, smoking, and even age. The study used continuous, unobtrusive wrist trackers, offering a much clearer, data-rich picture of actual daily activity. The verdict? More accurate data equals more accurate predictions about who’s most likely to live longer. So how often and how intensely you move throughout your day is a better crystal ball than most of what your doctor is tracking.

  • The verdict: You don’t need a blood test, genetic profile, or expensive health coach to increase your odds of a longer life - you just need to move, consistently and often.

How Much Cardio is Too Much Cardio?

Ah, cardio. You love it, you hate it, you swear at it while jogging uphill. But how much of it should you actually be doing to stay healthy, not just sweaty?

  • The big picture: The magic number? Aim for 150 minutes of moderate-intensity cardio per week (or 75 minutes of vigorous cardio) plus two strength-training days to round it all out. Cardio is great for heart health, but don’t forget your muscles! Pair your weekly cardio with at least two strength-training sessions. Think lifting, bodyweight workouts, resistance bands, whatever gets your muscles firing. This combo is the secret sauce for all-around health: it boosts your metabolism, preserves muscle as you age, and helps prevent injury.

  • The verdict: Get your heart pumping most days of the week, mix in some muscle love, and don’t stress if you miss a day - progress, not perfection, is what keeps your heart and mind happy.

Shadow S1: Made to Move, Built to Perform

The Shadow S1 sparring glove combines elite craftsmanship with innovative design, delivering top-tier protection and fit for serious fighters.

  • The big picture: Premium Craftsmanship: Handmade from full‑grain leather with thick, layered foam for protection and natural fist closure. Lace‑Strap Hybrid: Combines lace-up support with Velcro convenience. The silicon-lined strap mimics tape tension, offering snug and adjustable fit - all without needing someone else to tie you in. Comes in Narrow and Regular widths across 14 oz and 16 oz sizes.The Narrow accommodates smaller hands, ensuring better hand alignment and reduced risk of injury.

  • The verdict: If you're looking for a premium-sparring glove that blends classic craftsmanship, smart design, and elite performance, the Shadow S1 is a top contender. It's a boutique-level glove with thoughtful touches - just be ready to pay the premium.

5-Minute Workout That Challenges Your Entire Body

A fast, no-equipment workout that hits your whole body in just five minutes - perfect for busy days, small spaces, and big excuses.

  • The big picture: This micro-workout proves you don’t need a full hour to challenge your muscles and spike your heart rate. Even five focused minutes can enhance your metabolism, energy, and mood - no time-sucking gym trip required. The routine is stripped down to just bodyweight exercises, specifically snowboarder jumps and push-ups with alternating knee taps. They require no equipment and minimal space, making them ideal for small apartments, hotel rooms, or even office breakrooms. Snowboarder jumps get your legs, glutes, and cardio fired up, mimicking athletic agility drills. Push-ups with knee taps combine upper-body strength, core engagement, and mobility work. Together, they deliver a surprisingly comprehensive burn in a bite-sized timeframe.

  • The verdict: If you’ve got five minutes and a pulse, you’ve got everything you need to break a sweat, boost your mood, and maybe even feel smugly accomplished before lunch.

Debunking Weightlifting Myths for Women

Ladies, let’s clear the air. If you’ve ever skipped the weight room for fear of turning into the Hulk or been told cardio is your only friend, this one's for you.

  • The big picture: Myth #1: Weightlifting makes women bulky. In reality, building visible muscle mass takes time, effort, and often a very specific training and nutrition plan - most women just get leaner and stronger. Myth #2: Cardio is the best way to lose weight. Strength training actually boosts metabolism and helps burn more calories over time, making it a powerhouse for fat loss. Myth #3: Weightlifting is dangerous or masculine. When done with proper form, lifting is safe, empowering, and essential for bone health, injury prevention, and confidence.

  • The verdict: Strength training isn’t just safe for women - it’s transformative, and it belongs in every woman’s wellness routine.

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