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“Hi Coach, I'd like to know if you should shadowbox with hand weights, or if there are any disadvantages? When should or can you use hand weights? And how much weight should you use? I read somewhere that it's not so good for the shoulders, is that true?” - Tanner This is one of those questions that gets people arguing as there are a number of points to consider here. And the discussion goes further than shadow boxing with weight and into: Whether we should or should not load

Longevity is an interesting topic, and over the years ther have been several key metrics that have been discovered in the fitness realm that point to a longer life At the moment it's VO2 max Those with a high VO2max live longer A couple of years ago it was grip strength Those with a hight grip strength live longer Before that there was quadriceps muscle mass. Mass, not strength Thick thighs, literally save lives! There's probably a few I've missed and I'm sure in another year

It was Mental Health Week just recently. I missed it, should have had this blog post out then.... Although if you go back and look at old issues, you'll see it's a topic that does sit close to my heart and I write about, maybe not directly and in so many words, but I cover it a lot. Beyond Mental Health Week: A Career of Support Some may remember back in the Wild Geese years the Kettlebell Mile challenges I did around October time for the RehabCare HOPS centre in Dublin, a d