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- Edition #8 | This 2x World Champion is Just Getting Started
Edition #8 | This 2x World Champion is Just Getting Started
Plus: 5 killer core exercises, become more intentional with your lifting, and more.
Good morning and welcome to The Weekly Rep, the official newsletter of fitness.
In today’s edition:
One of the best low-calorie recipe pages we’ve come across
Introducing our newest Headliner — Doug Miller
Mistakes to avoid when choosing the number of reps to perform
5 killer exercises to strengthen your core + develop defined abs
A sneak peak at our upcoming giveaway — the biggest yet!
Let’s dive in 💥
FLEX YOUR BRAIN
How many racing lanes are in an Olympic swimming pool? We're excluding warm-up and practice lanes on this one.
a. 6
b. 8
c. 10
d. 12
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 — 3,500 (we emailed the winners 😎)
IN THE NEWS
Lululemon debuts their app-only fitness membership for $12.99/month
Transparent Labs drops their newest protein flavor — peanut butter
Fitness franchise Body20 promises to deliver superior results in 20-minute workouts using Electro-Muscle Stimulation (EMS) suits
HOKA releases a ton of new colorways and shoe styles
Cellucor announces an expanded partnership with Wounded Warrior Project
WEEKLY WORKOUTS
30-Minute Calorie Crusher HIIT Workout
Requiring no equipment, this intense full-body workout with no repeat exercises from Oliver Sjostrom is sure to make you break a sweat. Suitable for beginners and intermediates to mix things up, this would make a great addition to your training routine. Here’s a few of our favorite exercises from the workout:
Rangers
Side-to-side lunges
Star crunches
Reverse lunges
Skater jumps
5 Killer Core Exercises From Trainer Whitney Houlin
Stronger lifts, better balance, and a decreased chance of exercise-induced injury – what do these three things have in common?
If you guessed a strong core, you’d be spot-on. Our core, or the entire midsection of our bodies, is a hugely important piece of building a healthy and functional body. As fitness trainer Whitley Houlin puts it, “the core muscles are like the glue that holds us all together.”
From running and jumping to really just standing there, your core plays a part in pretty much everything you do throughout the day. So whether you’re an athlete or just starting your fitness journey, prioritizing some core work is a must.
Target, strengthen and tone your core with these 5 essential moves!
Bored? Try This Tread & Shred Routine
If you’re anything like us, you probably get tired of doing the same workouts over and over again. In our quest to mix it up, we recently learned about a new type of workout — the tread & shred. Ever heard of it?
If you haven’t, go check out this 2.5-mile workout that’ll work your entire body.
PROFILE
Doug Miller Is Just Getting Started
Fitness is a funny thing. For many of us, it starts as a hobby, an escape, or a way to feel better. Then, slowly, it becomes a lifestyle. The farther we go, the larger our goals become. There’s this meme floating around the Internet that sums it up perfectly. It says, “The day you start lifting is the day you’ll never feel big enough.” Never fast enough, lean enough, strong enough.
You might think that the ‘always hungry’ mindset applies only to your everyday gym-goer, but even legends, like 2x World Champion Bodybuilder Doug Miller, feel like the climb to the summit has just begun. “I think anybody who has any bit of success will, one, never feel like they’ve had success, and two, have a little bit of imposter syndrome,” Miller says. “It’s like we’ve done so much, and when we look back on where we came from to where we are now, I still feel like we are really just getting started.”
Miller, who began his career in natural bodybuilding, quickly ventured into the business side of things after discovering that there was “just junk on the market.” His desire for pure supplements led him to create Core Nutritionals, which was founded on the “core values that we stick to today,” he says. The brand promises no proprietary blends, full transparency, and no fillers, which is “quite commonplace in today’s supplement market,” but was almost unheard of 19 years ago.
In 2013, Miller went “all-in on the supplement side of things,” as Core Nutritionals began to take off. From there, he expanded, founding and growing Nutrition Corners into a chain of 12 retail stores. Not done yet, Miller followed up his retail locations with brands Merica Labz, Merica Energy, Arms Race Nutrition, and a gym, Crush It Coliseum.
THINGS TO…
…DO 🏋️
The Right Amount Of Reps
What’s the difference between performing 6, 12, or 20 reps of a specific exercise? Should you be hitting certain amounts for various goals? Watch this informational video from Jeff Cavaliere to learn how to become more intentional with your strength training sessions.
…TRY 🙌
Bird Dog Exercises
Bird dog exercises have gained significant popularity in the realm of fitness and physical therapy due to their effectiveness in improving core stability, enhancing posture, and strengthening the entire body. There’s a good chance that you’ve heard of them, or seen someone doing them before, but if you’re still unsure about the benefits of bird dogs, we’re going to break them down.
…MAKE 🧑🍳
Crispy Waffle Hashbrowns
These low-calorie, macro-friendly breakfast staples from Zach Rocheleau are super easy to whip up. They do require a couple of kitchen gadgets, which, if you don’t have, won’t be an issue. Why? Because all of the recipes on his page are delightful!
…FIX 💪
Your Bent Over Row
Rows are a staple of most back workouts. But with so many variations of the exercise, it’s hard to know sometimes whether you’re performing them correctly. Don’t risk injuring your back. Check out this quick video from Romane Lanceford for everything you need in order to crush your next back session.
…USE 🚴🏻♀️
The Peloton Bike Plus
Peloton has become a household name in recent years, with the company offering a great way to get into cardio routine that fits into your busy schedule — whether you’re a parent with limited time, or work for a job that makes joining a gym difficult. It’s a great product, but the arrival of Peloton Plus (or Peloton Bike Plus, to use its official term), is likely to confuse many. From the difference in price to the features available on each, here’s our rundown of Peloton Plus vs Peloton.
LAUGHS FOR LIFTERS
Dad Joke of the Week
Q — What’s a farmer’s favorite exercise?
A — Calf raises
We’ve all seen desk treadmills…but these guys are taking incorporating cardio into your everyday life to a whole new level — see for yourself
Have 15 minutes? Watch these comedians describe the struggle of getting fit
REVIEW OF THE WEEK
Tired of the same old flavors from energy drink companies? GHOST ENERGY drops some of the craziest flavors by collaborating with popular brands like Sour Patch Kids and Swedish Fish!
With a healthy dose of caffeine (200mg) in every can and 0 sugar, 0 carbs, and just 5 calories, we’ve been impressed with how close each flavor tastes to the brand they’re emulating. Rocking over 10 flavors, we’re sure you’ll find one you love.
Our team tries the majority of energy drinks that come on the market and GHOST continues to be one we go back to. We voted and came to a consensus rating of 9/10 for their energy drink lineup. The drinks are refreshing, give us a boost of energy, and the flavors are some of our favorites.
If you haven’t given them a try yet, we recommend you do. Check out their newest flavors now!
What do you think of today's newsletter? |
JUNE GIVEAWAY (UPDATE)!
Next week, we’ll be launching a giveaway with multiple brands in the health and wellness space and couldn’t be more pumped!
With a chance to win $1,000s in prizes, make sure you don’t miss out by reading our next newsletter for additional details. Want a sneak peak of what we have in store? Well, obviously we’ll be giving away free Lift Boxes 🔥