• The Weekly Rep
  • Posts
  • Edition #3 | The Journey of Former NFL'er Chris Gronkowski

Edition #3 | The Journey of Former NFL'er Chris Gronkowski

Plus: the power of pilates, 6 stretches to help with back pain, and more.

May 16, 2023

Good morning and welcome to The Weekly Rep, the official newsletter of fitness.

In today’s edition:

  • Can pilates help you lift more weight in the gym?

  • Artificial intelligence — coming to a gym near you

  • Relieve your back pain with a few simple stretches each day

  • Chris Gronkowski is shaking up the fitness game…literally!

  • Tracking your macros: is it really worth it? Learn why tracking your macros may be the key to unlocking your full potential

Let’s dive in 💥 

FLEX YOUR BRAIN

What is the minimum frequency that the American College of Sports Medicine recommends you perform stretching exercises?

a. Once a week

b. Twice a week

c. Three times a week

d. Five times a week

Every week, we’ll pick three people at random who reply to this email with the correct answer to receive a 1-month Lift Box subscription!

Last week’s answer — Muscle (we emailed the winners 😎)

IN THE NEWS
WEEKLY WORKOUTS

No gym membership? Overwhelmed by the wealth of equipment and machines at your disposal? Traveling and out of your routine? We’ve got you covered.

No Gym, No Problem

  • Transform your body with the power of pilates! Not only can this form of exercise improve your core strength, posture, and flexibility, it can also help you lift heavier weights. How? Find out here.

  • Can’t make it to a pilates class? No problem! Try these at-home pilates routines from certified instructor Nicole McPherson:

For The Gym Warriors

  • Get the most out of your lifting routine by mastering the mind-muscle connection. Learn from top trainer Fiona Judd as she shares her top lifting tips and favorite dumbbell exercises.

  • Feeling intimidated by the gym? No worries, we’ve got you covered. Join fitness expert Robert Glover in a machine-only beginner workout that will leave you feeling the burn the next day:

    • Leg press — 4 sets of 10-12 reps

    • Leg extensions — 4 sets of 10-12 reps

    • Leg curls — 4 sets of 10-12 reps

    • Seated chest press — 4 sets of 10-12 reps

    • Seated shoulder press — 4 sets of 10-12 reps

    • Seated rows — 4 sets of 10-12 reps

PROFILE

Chris Gronkowski Talks Football, Fitness, and Entrepreneurship

Football is a huge part of American culture. It’s on our screens three days a week; the Super Bowl is practically a national holiday; and its star athletes are looked at more like celebrities, influencing thousands, if not millions, of people across the globe.

But have you ever thought about what happens once those athletes leave the field for the last time?

For players whose names aren’t Tom Brady, Patrick Mahomes, or Aaron Rodgers, real life sets in quickly. For some, this means pursuing a career. For others, like Chris Gronkowski, it meant finding his passion and turning everything he’d learned from sports into a multi-million dollar business.

“Some guys are set for life,” Gronkowski says, speaking about the NFL’s superstars. “Other guys, like me, definitely weren’t set for life. I had a decent amount of money in the bank, but I wasn’t even a millionaire after playing three years in the NFL.”

After going undrafted in 2010, Gronkowski made the roster for the Dallas Cowboys and went on to play for the Indianapolis Colts and Denver Broncos throughout his three-year professional career.

“It was a great start for me,” says the fullback of his time in the NFL. “I definitely consider it a win as an undrafted player that ended up getting a pension, and a good chunk of money into my bank account, which then allowed me to go into the entrepreneurship world.”

After ending his career on the field, Gronkowski began his journey into the world of business thanks to his wife Brittany.

THINGS TO…
…TRY 🧘‍♀️

These 6 Stretches for Back Pain

Are you one of the millions of people who spend most of their day sitting at a desk, only to end with a sore, achy back? Don’t worry, you’re not alone. In fact, back pain is one of the most common complaints among office workers. But the good news is that there are a few simple stretches you can do to help alleviate the pain. Give these back stretches a try today and start feeling better tomorrow.

…LEARN 💡

How to Track Your Macros

Do you want to achieve your nutrition goals and have enough energy to power through the day? Then you should care about macronutrients. But what are they?

Macronutrients, or “macros” for short, are the carbohydrates, proteins, and fats that your body needs in large amounts to function properly. By tracking your macros and making sure you’re getting the right balance of each, you can optimize your nutrition and improve your overall health.

…MAKE 🧑‍🍳

Life Easier With Meal Prepping

The benefits of meal prepping are clear — it can help you save money and time, assist with managing your weight, and reduce stress. Listen to Josh Cortis, a meal prepping master, share his advice on getting started!

…FIX 💪

Your Squat

Squats are a fantastic exercise to target your glutes, hamstrings, and quads, but they can also be quite challenging to perform correctly. Doing them comes with an inherent risk of injury but, with solid form and avoiding the temptation of lifting too heavy, are one of the best exercises for muscle growth.

Are you making any of these 5 common mistakes?

…IMPROVE 🤸

That Hip Mobility

Great news! It’s always beneficial to stretch out your hips. Muay Thai trainer Mia Shelton provided our team with her top 3 daily stretches to help improve flexibility, increase range of motion, and reduce discomfort in your hips.

LAUGHS FOR LIFTERS

  • Dad Joke of the Week

    • Q — Why did the Uber driver cancel her gym membership?

    • A — Because she didn’t even Lyft

  • An elite powerlifter had some fun posing as a cleaning service and pranking people at a local gym. It’s a video you can’t miss!

  • Two trainers run into each other at the gym…who wins this turf war?

What do you think of today's newsletter?

Login or Subscribe to participate in polls.

REVIEW OF THE WEEK

This week, our team had the pleasure of trying Karma Nuts’ cashews. One EpiPen injection later and we came to our verdict for this review (just kidding, but that would be quite a way for one of us to figure out we had a nut allergy!).

Before giving our rating, let’s talk about what makes their cashews stand out:

  • Karma’s wrapped cashews have the skin left on, providing antioxidant activity comparable to blueberries

  • They’re air roasted, never fried, to keep them minimally processed

  • They’re Non-GMO Project Verified, gluten-free, vegan, and Kosher

After trying them, our team unanimously agreed that these were the best cashews we’ve ever tasted. We’re giving them a 9/10 rating (and not a 10) only to leave room for another brand to blow us away.

Looking for a new on-the-go snack? Give Karma Nuts a try!