Edition #113 | These high-protein blueberry donuts are BERRY delicious 🫐

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 120,871 readers.

In today’s edition:

• These high-protein blueberry donuts are perfect for berry season

• The perfect shoulder workout…does exist.

• You’re probably not training this muscle group — but you should be.

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

Let’s dive in 💥

IN THE NEWS 

• Dog food has a lot of protein. Now you can eat it in human form.

• Rick Ross is getting into the protein cookie game.

• Jocko Protein is now available in a very unusual Root Beer Float flavor

• Unwell rolls out five new flavors

WEEKLY WORKOUT

The perfect science-based shoulder workout

Sun’s out, guns out in this week’s perfect shoulder workout, courtesy of Jeff Cavaliere. Designed to hit your front, lateral, and rear delts, this workout doesn’t miss a thing — and we love that Cavaliere adds tips and options to make the workout work for you, even if you struggle with orthopedic issues in your upper body.

Check out the workout here.

THINGS TO…

…DO 🏋️‍♀️

Destroy your quads with 4 unique exercises

If you’re looking to grow big, defined quads, the standard leg press, Bulgarian split squat, and the back squat are going to be your best friends. But don’t forget to spice things up by sprinkling in these four unique quad-destroyers.

QUADS FOR DAYS

…KNOW 🙆‍♂️

How to train your neck

Yeah, that’s right: we said “train your neck.” Bet you don’t incorporate that muscle group into your regular split. Well, you probably should — and here’s how to do it.

NECK GAINS 

…EAT 🫐

These high-protein blueberry donuts

It’s berry season, but if you’re sick of just eating blueberries by the handful, this super-simple high-protein recipe turns those berries into donuts. And I mean, who wouldn’t love that? Plus, it’s only three ingredients.

BERRY DELICIOUS 

BRAIN GAINS

Air quality is impacting your brain. Here’s what you can do about it.

Summer is the perfect time to get outside for walks, runs, or outdoor workouts. But depending on where you live, getting outside more can actually be doing some damage to your brain. Now, since you can’t just stay inside forever, here’s what you can do about it.

READ MORE…

FITNESS FACTS

• Fitness Fact of the Week — A study published in Acta Psychologica found that performing just one 20-minute session of leg resistance training (like squats or leg presses) can enhance memory by up to 10% due to increased levels of norepinephrine and brain-derived neurotrophic factor (BDNF) — key players in cognitive function.

GYM LAUGHS

• When the world decides to end but you’re just starting to see gains

• Me driving to the gym that’s 30 minutes away because it’s better

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!