How Much Caffeine is Too Much, and Updates on my move

Big news!!

Over the last week I have been busy moving house, and I’m currently sat in my new office in my new house!

Check it out:

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My Dungannon office is starting to take shape. In here I’ll be offering AiM assessments to start with. This may expand to a full on rehabilitation and performance clinic if I trade that rather grand sideboard that came with the house for a squat rack. I’ll also be running my online training from here. If you look at the book shelves you’ll see (in no particular order): Pratchett, McGill, Roald Dahl, Gray Cook, Seth Godin, Sapolski. A Kuhkri, a Scram, an Axe and a Spear. Details on appointment availability and bookings coming soon…. In the meantime, if anyone has a half rack they no longer need……. #sportsinjury #Newoffice #AiM #injurymanagement #strength #mobility #endurance #garyward_aim

A post shared by Dave Hedges (@dave_hedges) on Jun 26, 2019 at 12:02pm PDT

As I’m sat here finishing of my morning coffee and scanning my emails I see this from the guys at Examine:

How much caffeine is too much?

If you’re not familiar with Examine, they are an independent research review company. And I mean actually independent, they don’t bow to anyone! So when they look at research and post up an article, it’s worth the read.

As ever they make the science digestible and include great graphics, like this one:

To cut a long story short, the basics are: If you’re a healthy adult, you should be ok with approx 400mg of caffeine per day. Too far over that and you’re likely to start seeing the negative effects of caffeine consumption, which are detailed in the article.

Not only that, consider all the other crap that goes into caffeinated drinks. Starbucks own website tells us that their coffee can contain up to 13g of sugar (this goes up to a potential of 68g in their holiday speciality coffee drinks), compare that to Monster Energy drink, a fizzy “soft drink” that has 11g of sugar.

If you’re looking for a caffeine pick me up, please stick with good old fashioned coffee, the type that you’d find in any cafe in France or Italy. Stay clear of the so called “energy drinks” and those ridiculous Starbucks coffee like drinks

Just for reference, according to the Dunkin Donuts website, their highest sugar content for one of their donuts falls in at 22g. Think about that. One can of Monster is half of Dunkin Donuts sugariest donut. But Starbucks sweetest coffee is worth 3 donuts!

I’ll stick to my regular Macchiato.

What will you have?

Final note….

My new address signals a change in schedule and new opportunity.

I’ll be in WG-Fit, Dublin from 0700-1500 on Mon, Tues, Thurs & Fri So the Bootcamp/Morning Crew and Lunchtime sessions run as normal, Assessment and Private Training are limited to mornings.

That said, in a week or two I’ll open up for Assessments in my office in Dungannon, Tyrone. Keep your eyes peeled for that.

And last thing, as I’m now spending a good bit of time in the car, I’ll be talking to the video a lot more than writing. So if you have questions you’d like me to talk about, please let me know


Dave Hedges


Mon - Fri: 7am - 10pm


WG-Fit is a small gym with a family feel.
Our Coaches have come up through martial arts so have a keen interest in well rounded strength, mobility and endurance with a view to an always ready performance ability.

We specialise in kettlebells, bad jokes and great training.

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Dublin 2

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