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Edition #15 | 5 Tips to Stay Consistent With Your Diet

Plus: science-backed ab exercises, advice for enhancing grip strength, and more.

August 08, 2023

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

In today’s edition:

  • 5 tips to stay consistent with your diet

  • Science-backed ab exercises to achieve a 6-pack

  • A low-calorie donut recipe you won’t want to miss!

  • New flavor collabs from GHOST + Core Nutritionals

  • Announced — the winners of our partner giveaway + $1,300 in prizes!

Let’s dive in 💥 

FLEX YOUR BRAIN

According to the Mayo Clinic, how many hours of sleep each night (for adults) are enough for good health?

a. 5 or more

b. 6 or more

c. 7 or more

d. 8 or more

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 — Fructose 😎

IN THE NEWS
WEEKLY WORKOUTS

Science-Backed Ab Exercises To Achieve A 6-Pack

Have you ever fantasized about flaunting those coveted 6-pack abs? It’s a common aspiration, but unfortunately, many of you have probably fallen short or are still striving to achieve this goal. It’s no surprise why. Apart from training your core consistently, having visible abs takes serious dedication to your nutrition and something not talked about enough: good genetics. A lot of times when we can’t see our abs beginning to show, we’re left guessing whether the exercises we’re performing are even working. Sound familiar?

Stop second guessing yourself and watch this incredibly informative video from Jeff Nippard with science-backed research on how to get 6-pack abs!

Full Body Yoga For Strength & Flexibility

Yoga has the power to revolutionize your routine. Its benefits are rather incredible and there’s a much lower chance of injuring yourself than there is with other forms of exercise. Incorporating yoga into your regular routine will help with:

  • Back pain

  • Heart health

  • Arthritis symptoms

  • Sleeping at night

  • Strength, balance, and flexibility

…And so much more. This 25-minute routine from Anna Engelschall is perfect for beginners, experts, and everyone in between. All you’ll need is a mat and the motivation to finish. Give this relaxing routine a try — you won’t regret it!

Give This Elite Back Workout A Try

Lisa Lanceford provides endless invigorating workouts that are perfect for those seeking to inject some excitement into their fitness routines. Her videos highlight the specific muscle groups targeted by each exercise, making it easy to switch out one exercise for another in the case you’re missing a piece of equipment or have a favorite you can’t live without.

Don't miss out on the opportunity to challenge yourself with this straightforward yet effective back workout. Give it a shot, performing 8-10 reps of each exercise for 3-4 sets. Check out the exercises you’ll be performing:

  • Face pulls

  • Single straight-arm cable pulldowns

  • Bent-over cable rows with rope

  • Single-arm landmine rows

NUTRITION

5 Tips To Stay Consistent With Your Diet According To Registered Dietician Dylan Bair

Diets have a bad reputation. For most people, just hearing the word invokes thoughts of strict programs that force you to eat gross, bland food and deprive yourself of calories.

But that’s not really what diets are all about. A diet, by definition, is actually just described as ‘the food and drink regularly provided or consumed.’ It’s neither good nor bad, but comes down to what you make it. If you want to fuel your gains, get lean and see positive changes in your body, you’ll need to eat a healthy diet, and you’ll need to stay consistent. But that doesn’t mean your future has to be filled with boiled chicken, broccoli, and rice.

Instead, registered dietitian and coach Dylan Bair has a few tips and tricks he uses to help himself, and his clients, stick to healthy diets without sacrificing their favorite foods.

THINGS TO…
…DO 🙌

Recover Quickly From Tough Workouts

Working out can be challenging, but the real battle begins after your last rep. Knowing how to recover from a tough workout is not always easy. The good news is that with the proper post-workout routine, you can quickly recover and keep up with your fitness goals.

…TRY 💯 

The 10 Best Exercises for Enhancing Grip Strength

Grip strength plays a crucial role in various daily activities and sports, ranging from simple tasks like opening a jar to excelling in weightlifting. Having a powerful grip not only enhances your overall physical performance but also reduces the risk of injuries. It’s also shown to be a huge indicator of your overall health. So whether you want to improve your grip strength to push past plateaus in the gym, or you just want your hands, wrists, and forearms to stay healthy as you age, see the 10 exercises you should be adding into your workouts.

…MAKE 🍩

Low-Calorie Cinnamon Sugar Donuts

We have a weakness for donuts and refuse to settle for just one due to the excessive sugars and "empty" calories they contain. Determined to find a healthier alternative, we set out on a mission for guilt-free indulgence, and that's when we stumbled upon this donut recipe from Dez Cerimagic. With only 52 calories, these donuts are delicious and wildly satisfying!

…FIX 💪

Your Bicep Curls

Curls are known for being one of the go-to exercises for growing your biceps. They’re also one you wouldn’t think you’re performing incorrectly. However, there are 5 common mistakes you may be making that are slowing your progress. Luckily, Jeremy Ethier is here to walk you through proper form so you’re never left questioning yourself again.

…KNOW 💭

Can Kids Benefit From Strength Training?

For many of us, fitness isn’t just a hobby; it’s a way of life and something that we dedicate a lot of time to, both in and out of the gym. But for those of us that have families, it can sometimes feel like we’re being torn between two things we love: spending time with our kids and our workouts. What if we told you that you didn’t have to choose between the two?

LAUGHS FOR LIFTERS
DEALS OF THE MONTH

Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live the week of the 20th every month. Check them out!

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JULY GIVEAWAY WINNERS!

Congratulations to Sarah and Amanda, the winners of our July giveaway and over $1,300 in prizes! Make sure you check your emails for details.

If you didn’t win, don’t sweat. We’ll be announcing another awesome partner giveaway later this month you won’t want to miss! 🔥