Edition #19 | 5 Tips for Living Healthier

Plus: 9 tips to live longer, 10 products that'll transform your workouts, and more.

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

In today’s edition:

  • Expert advice to help you live longer

  • 10 products that’ll transform your workouts

  • A celebrity trainer’s 5 tips for living healthier

  • 5 science-based methods for superior muscle growth

  • Announced — the 1st ever recipient of a Mission Ready Nutrition gift card

Let’s dive in 💥 

  • PRIME launches their newest drink flavor — Glowberry 

  • New research finds that regular exercise counteracts cognitive decline

  • Quest Nutrition drops their newest protein crackers — Spicy Cheddar 

  • Barebells unveils a brand new drink with 34g of protein — Fast Food


Quick 20-Minute Full Body Workout

Looking for a quick yet efficient workout to do? Well, look no further than this full body workout from Tiff x Dan. This dynamic exercise routine is guaranteed to make you break a sweat. The best part? It zooms by in no time! Give it a try and see if you can keep up. All you’ll need is a mat or soft surface and the determination to finish.

4 Steps to Getting Your First Pull-Up

So you want to learn how to do your first pull-up, huh? Well, you’ve come to the right place.

While there’s no denying that pull-ups are a challenging exercise, with the right steps, they’re absolutely achievable. To get you started, we asked pull-up coach and 5x Ninja Warrior Angela Gargano what she’d recommend.

A Simple, Effective Chest Workout

With 1,000s of programs out there preaching about why this exercise or that exercise is best for a specific muscle group, it’s easy to feel overwhelmed. But instead of getting caught up in the pursuit of the absolute best program, it’s often best to keep it simple. Doing so can generate the same results a complex program can.

This concept is a focus of trainer Gabe Souza as he lays out simple routines like this chest workout. Just perform 3-4 sets of the exercises below, completing 10 reps of each, and experience a pump that will leave you feeling unstoppable:

  • Seated chest fly

  • Incline dumbbell press

  • Machine chest press

  • Dips


Celebrity Trainer Danielle Gray’s 5 Tips for Living Healthier

From eating more leafy greens to taking a daily cold plunge, there’s no shortage of things you can do to live healthier. But in a sea of constantly changing suggestions, it can be hard to keep track of what’s really going to make a difference, and what’s just another fitness fad.

To get to the bottom of things, we asked celebrity trainer, mental health advocate, and Train Like A Gymnast founder Danielle Gray to share her top tips for living healthier in and out of the gym. Her tips are simple enough to add to your everyday routine, but will undoubtedly make an impact on your health, both mentally and physically. And the best part? They don’t cost a dime to add to your life. Keep reading to see her recommendations!

…DO 🏃‍♀️

Live Longer With These 9 Tips

Jeff Cavaliere is no stranger to being featured in our newsletter, and for good reason. He’s one of the most well-respected people in fitness. His words carry weight, and so should these 9 simple tips to live longer.

…TRY 🤸

10 Products That’ll Transform Your Workouts

Getting started on your fitness journey requires dedication, consistency, and the right tools to help you achieve your goals. Whether you’re a seasoned athlete or just starting out, having the right workout equipment can make a significant difference in the effectiveness and enjoyment of your fitness routine. From the right lifting straps to simple yet impactful gear, here are 10 items that have the potential to transform your workouts and take your fitness goals to the next level.  

…EAT 🥞

10 Foods People Say You Can't Have

In the world of nutrition, it's easy to get caught up in fad diets and restrictive eating patterns that label certain foods as off-limits. However, not all “banned” foods are created equal. Many popularly demonized foods can actually be incorporated into a balanced diet when approached mindfully and in moderation. We've consulted with Registered Dietitian Dylan Bair and IFBB Fitness Pro Lauren Bair to debunk the myths surrounding these 10 controversial foods.

…FIX 💪

Your Lateral Raises

A popular shoulder exercise, lateral raises are an incredible option to build muscle. However, like most of the other lifts we discuss, there are mistakes you can make that will lead to suboptimal results. Listen to the advice of Jim Stoppani below to ensure you’re performing lateral raises perfectly.


Faster Muscle Growth

Anyone who lifts has the goal of building muscle. But how exactly do you do that? Well, there are the common methods like increasing the amount of weight you’re lifting or the number of reps you’re performing. But what else? Check out the short video below from Jeremy Ethier to find out.

  • Dad Joke of the Week

    • Q — How is the gym like church?

    • A — No matter what you do all week, you think you can erase it all with one visit

  • Comedian Jim Gaffigan kills it in this stand up clip — “Fitness Goals”

  • A generous donation was made to support the local swimming pool


What is the world record for the most push-ups in an hour?

a. 1,749

b. 2,249

c. 2,749

d. 3,249

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

Last week’s answer — President's Physical Fitness Test 😎


Celebrating a PR, weight-loss milestone, or other win? Reply with your wins.

  • Congratulations to Nadiya A. on landing her PCA Bikini Pro Card and placing top 5 in her first international show

  • Congratulations to Andrew on losing 50lbs

  • Congratulations to Sarah S. on completing her first 10K in 58:30

The Office Party Hard GIF



Congratulations to Ken M., the winner of our August giveaway and the first ever gift card to Mission Ready Nutrition! Make sure you check your emails for details.

If you didn’t win, don’t sweat it as there are many more giveaways to come. Oh, and don’t forget to check out the Mission Ready Nutrition website!

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