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Edition #111 | Hello, high protein cookie dough brownies

Plus: How to grow those stubborn calves

June 10, 2025

BROUGHT TO YOU BY

Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shout-out to the new readers this week! We now have 120,829 readers.

In today’s edition:

  • How to grow those stubborn, stubborn calves

  • High-protein cookie dough meets brownies in this week’s recipe

  • A 25-minute full-body workout that combines strength and HIIT

  • Don’t forget to check out the “Deals of the Month” at the bottom!

Let’s dive in 💥

IN THE NEWS 
WEEKLY WORKOUT

The perfect 25-minute full-body workout

This week’s workout will have you sweating with a perfect mix of HIIT and strength moves. Torch calories, burn fat, strengthen your muscles, and crush your daily workout goals in less than half an hour.

One Stick. Maximum Impact.

At Waterboy, we believe performance starts with what you put in your body, and our all-natural, high-performance WORKOUT HYDRATION mix delivers everything you need (and nothing you don’t).

Each Waterboy stick is packed with a potent 2,960mg of electrolytes — more than three times the competition. We’ve ditched the sugar, fillers, and artificial junk to bring you a clean, effective formula that’s:

  • All-natural

  • Gluten-free, dairy-free, and non-GMO

  • Vegan and keto-friendly

  • Fasting friendly

  • Made in the USA

  • Just 10 calories and 0g of sugar

Don’t believe the hype? Check the label. We don’t cut corners.

Salty. Subtle. Seriously Good.

Our flavors — like Strawberry Lemonade and Lemon Lime — are light, crisp, and refreshingly salty. Not into overly sweet drinks? Neither are we. Waterboy is hydration that tastes as clean as it performs.

THINGS TO…
…DO 🥜

Swap these “healthy” foods for improved fat loss

Certain foods like nuts and dried fruits aren’t necessarily unhealthy, but they’re not the best choice when you’re looking to lose fat. Instead, Dr. Mike Diamond suggests these three swaps for healthy snacks that’ll also fuel your fat-loss goals.

…KNOW 💭

How to grow those stubborn calves

Everyone knows your calves are one of the hardest muscles to grow. But these three little hacks from Jeff Nippard make training those stubborn calves a little bit easier.

…EAT 🍪

High-protein cookie dough brownies

We don’t even need to explain why you should make the recipe below. It’s high-protein. It’s gluten-free. It includes only whole ingredients. And it’s freaking delicious.

BRAIN GAINS

Over 30? Your brain is shrinking.

If you’re over 30, surprise! Your brain has started shrinking. Luckily, you can keep those brain gains by doing these three things.

FITNESS FACTS

  • Fitness Fact of the Week — You might love a keto diet, but if you’re trying to put on muscle, it might be time to reconsider those carbs. A study published in the Journal of the International Society of Sports Nutrition found that consuming carbohydrates post-exercise enhances muscle protein synthesis when paired with protein. Carbs trigger an insulin response, which helps shuttle amino acids into muscle cells, critical for repairing and building muscle after resistance training. Skipping carbs can blunt this effect and lead to slower recovery.

GYM LAUGHS
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!