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- Edition #103 | Soft pretzels, meet protein
Edition #103 | Soft pretzels, meet protein
Plus: If you're doing these five bicep exercises, you're wasting your time
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Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shoutout to the new readers this week! We now have 120,719 readers.
In today’s edition:
If you’re doing these five biceps exercises, swap them ASAP
Want a younger, healthier brain? Start in the kitchen
These two ingredients will get you high-protein soft pretzel bites
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥
IN THE NEWS
FitAid introduces bulk flavored and unflavored creatine supplements
REDCON1 reveals upcoming Jolt Cola energy drink
Legion rolls out a clear protein made with natural flavors and sweeteners
NutraBio turns its attention to the sleep category with a new line
WEEKLY WORKOUT
The best dumbbell ONLY back workout
From home gyms to hotel gyms, sometimes all you’ve got are dumbbells. When that’s the case, a killer back workout may seem out of reach, but this week’s dumbbell-only back workout proves that’s far from the truth.
Do you like trying new healthy snacks?
Lift Box has you covered with the monthly Snack Box packing up to 10 new snacks to try in every monthly box alongside a few supplement samples to try as well. Join the community of over 15,000 subscribers and get your Snack Box for only $24.95 per month. Skip or cancel any time (although you won’t want to)!
THINGS TO…
…DO 💪
Avoid these 5 overrated biceps exercises
Scroll through Instagram or TikTok, and you’ll see dozens of variations on biceps exercises. But according to Ebenezer Samuel, Fitness Director at Men’s Health, these five are doing nothing for your gains. Swap them out for his favorite picks for bigger, badder biceps instead.
…KNOW 🍑
How to get a shelf-like butt using only 3 exercises
Juice up your glutes with Jeff Nippard’s top three exercises for building a shelf-like booty. While you can always add more accessory exercises, if you’re not sure where to start, you’re going to want to click below.
…EAT 🥨
High-protein pretzel bites
If you love a good soft pretzel but hate eating empty carbs, you’re going to love this week’s recipe. So grab these two ingredients, head to your kitchen, and whip up a batch of high-protein soft pretzel bites. They’re delicious, snackable, and will help you meet your macro goals instead of ruin them.
BRAIN GAINS
Un-inflame your brain with these 5 foods
Physical movement is incredibly important for a healthier body and brain, but what you consume in the kitchen pre- and post-workout also factors in. If you want to fuel those body and brain gains to the best of your ability, make sure you’re packing your diet with these five anti-inflammatory foods for a younger, healthier brain.
FITNESS FACTS
Fitness Fact of the Week — A 2021 study published in Sleep Medicine found that participants who engaged in regular resistance training slept better and fell asleep faster than those who only did aerobic exercise or remained sedentary. The study suggested that weight training may be especially effective for reducing sleep onset latency (the amount of time it takes to fall asleep).
GYM LAUGHS
When you’re complaining about having no social life
Me after drinking an ice-cold energy drink instead of water
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 towards the end of every month.
Check them out!