Edition #28 | How to Get Motivated to Work Out

Plus: at-home workout tips, science-based tools to improve mood and mental health, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the 258 new readers this week! We now have 12,889 readers.

In today’s edition:

  • 8 ways to slow your aging, according to new research

  • Essential at-home workout tips

  • 6 tips for finding the motivation to work out

  • Science-based tools and protocols to improve mood and mental health

  • The perfect stretching routine for tight muscles

Let’s dive in 💥 


Full Body Kettlebell Workout

Matt Tralli is hands-down one of the most exceptional trainers we follow. The workouts he puts together like this full body kettlebell workout are easy to follow along, but definitely not easy! This workout is incredibly simple, targets all the major muscle groups, provides an awesome pump, and is low pressure.

If you're a kettlebell enthusiast or simply seeking a refreshing change in your routine, give this workout a try today and see if you can go all 4 rounds!

Stretching Routine for Tight Muscles

Say goodbye to tight muscles! This full body stretching routine will help relax your body after a strenuous workout. And while you may be tempted to skip stretching after workouts, the benefits are clear. Stretching after workouts:

  • Reduces pain and risk of injury

  • Improves heart function

  • Reduces lactic acid

…And more. Dedicate just 10-15 minutes after your workouts to a stretching routine like this one from trainer Toni Mitchell starting today!

No Gym? No Problem! Trainer Stacey Roberts Shares Her Tips for At-Home Workouts

The gym – it’s a place many of us love, but sometimes, we just don’t have the time to make it there. Luckily, you don’t need a gym full of equipment to prioritize your health. All you need is a little bit of space at home, and you’re on your way to a killer workout. 

Now you might find yourself thinking there’s no way you can get a good workout from home, especially if you have limited to no equipment — but that’s where you’re wrong. 

At-home workouts can actually be incredibly effective when it comes to building muscle and sculpting your body. They’re also great if you have a packed schedule, travel often, or just don’t want to deal with waiting around for machines at the gym. To get the most out of your at-home workouts, we asked home workout expert and trainer Stacey Roberts for her top tips for maximizing muscle growth from the comfort of your own home.


How to Get Motivated to Work Out: 6 Tips From Trainer Natalie Wilson

Embarking on a fitness journey can be a life-changing experience. Whether you’re new to fitness or have been hitting the gym for years, you probably already know that regular exercise promises improved health, increased energy, and an overall fit body. But even with the best intentions and those benefits in the back of your mind, finding the motivation to consistently work out can be a daunting task. Even fitness trainers like Natalie Wilson sometimes struggle to find the motivation. 

“Everyone experiences the lack of motivation to exercise sometimes, myself included,” says Wilson, who’s been studying training and exercise science since 2012. 

If you currently find yourself in this boat, here are Wilson’s suggestions for igniting your drive and discovering that fire to crush your next workout. 

1. Don’t Guilt Yourself

Listen, working out is hard enough as it is without beating yourself up. Skip the guilt, and remember that “it’s normal to not feel motivated all the time,” says Wilson. 

“You won’t always be motivated, so you must learn to be disciplined,” she continues. If you’re just in the beginning stages of your fitness journey, remember that exercise is a habit. On average, it takes 66 days for a new behavior to become automatic, so focus on little steps like a daily 15-minute workout, or a walk around the block to start to establish that discipline. 

If you’ve been working out for ages and find yourself struggling to get excited about working out, it might be time to switch things up. Instead of feeling guilty for not wanting to go for another run, or hit the gym to do the same workout you’ve done for 10 years, try taking a class, getting outside, or using some already-planned workouts like these

2. Plan Your Workouts When You Won’t Be Interrupted

Nothing saps your motivation like a mid-workout interruption. Whether that pause comes in the form of a work call, your kids, or your partner, Wilson suggests planning your workouts when you won’t be interrupted. 

“If you’re a parent to young children or have a full-time job, my biggest tip would be to do your workouts early in the morning, before work, and before your kids wake up. I know it's early, but I promise it’s worth it,” she stresses. 

If you can’t make early mornings work, try to find another time when you’ll be able to focus on your workout, even if it’s only for 30 minutes. Maybe that’s over your lunch hour, or later at night. Whatever the case, just make sure to find a time that works for you.

…DO  🙌

Prioritize Your Mental Health, Not Just Physical

Several studies have proven that exercise positively impacts your mental health. And while that is great, do you ever wonder if you’re doing your best to take care of this incredibly important aspect of your life? Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine, recently released a new podcast highlighting science-based tools and protocols to improve mood and mental health. Click the link below to listen now!


Combating This Common Fitness Struggle

Everybody’s fitness journey is unique. From how much experience you start with, to your age, to your goals, you’re going to have a unique set of variables unlike anyone else. Yet while your journey is unique to you, you’re still likely going to experience some common challenges, like not gaining or losing weight quickly enough, being set back by an injury, or, one of the most common challenges according to Athletic Strength & Conditioning Trainer Seth Crowell: not having enough time. 

…EAT 🧑‍🍳

Meal-Prepped Meals

The benefits of meal prepping are clear — it can help you save money and time, assist with managing your weight, and reduce stress. Listen to Josh Cortis, a meal prepping master, share his advice on getting started!

…FIX 💪

Your Shoulder Press

When it comes to growing your shoulders, the shoulder press is one of the best exercises you can perform. Despite being a more straightforward lift, there are still aspects of it that we see people perform incorrectly all the time. Want to make sure you’re reaping the full benefits? Let fitness trainer Sean Nalewanyj walk you through the proper form.


Is Pilates the Key to Lifting Heavier?

Pilates has become increasingly popular in recent years as a form of exercise that focuses on improving flexibility, core strength, and balance. However, some people have started to wonder if incorporating Pilates into their workouts could help them lift heavier weights. Afterall, just because something is trendy doesn’t necessarily mean it works, right? So we decided to take a deeper look into what Pilates really is, and how it can (or can’t) help you increase the weight when it comes to your lifts. Let’s get down to it. 

  • Dad Joke of the Week

    • Q — What do you call a guy who loves working out?

    • A — Jim

  • The best way to begin leg day

  • When it’s only been a week since you completed an Ironman


What is the total distance traveled during an Ironman?

a. 120.6 miles

b. 130.6 miles

c. 140.6 miles

d. 150.6 miles

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 — Isometric 😎


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