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Edition #39 | Marcus Filly's Keys to Practical, Sustainable Habits

Plus: why healthspan is so important, how to "hack" muscle growth, and more.

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 12,700 readers.

In today’s edition:

  • Is healthspan more important than lifespan?

  • “Hack” your muscle growth

  • The effects of fasting on fat loss

  • Keys to sustainable habits in 2024

  • Enter our largest giveaway yet — over $1,500 in prizes!

Let’s dive in 💥


Test Your Stamina With Battle Rope Exercises

Sticking to the same routine can become boring. And when we begin to get bored, we’re more likely to skip workouts. That’s why you should always look to switch things up, even if it’s just for a day, by using gym equipment that’s different from what you’re used to like battle ropes.

Battle ropes may seem intimidating, but they’re rather simple to use and can provide a killer workout. Stephanie Rose, the co-founder of Phase SiX, demonstrates three of the best battle rope exercises you can get started with in this quick video! Test your stamina and see if you can get through multiple rounds doing 15-30 seconds of each exercise:

  • Straddled seat waves

  • Rainbows

  • Alternating lunge waves

Get Your Summer 6-Pack

When it comes to achieving a flat stomach and 6-pack abs, there’s a ton of misinformation out there. But perhaps it doesn’t have to be so complicated. Through a balance of exercise and nutrition, it’s absolutely achievable to have abs before summer.

In this incredible science-based breakdown from Jeff Nippard, he dives into the best ab exercises, how to approach your nutrition, mistakes to avoid along the way, and so much more. This single video is all you need to watch in order to know what steps you’ll need to take in the coming months to look your best come beach season. Check out the video below!

30-Minute Full Body HIIT Workout

With no equipment needed and no jumping involved for those of you with bad knees, this 30-minute routine is perfect for almost everyone. And guess what? It can be done anywhere! Join the incredible Maddie Lymburner, better known as MadFit, as she expertly guides you through this invigorating workout.


The Ultimate Fitness Motivation

Subscribing to The Lift Box is like having “Christmas morning every month” according to a recent subscriber. And who doesn’t want that?

Discover new supplements, healthy snacks, drinks, and accessories with your choice of a tee or tank in every box. Pause or cancel your subscription anytime, hassle-free. Join 10,000+ fitness lovers and subscribe today!


Marcus Filly's Keys to Practical, Sustainable Habits in 2024

If you’re like many people, about three weeks ago you probably made some health and wellness goals. And if you’re like many people, those goals might be starting to feel a little unattainable right now.

Whether it was a new diet or fitness routine, New Year’s resolutions typically center around going hard and aiming to change your life in a matter of weeks – but as many of us have discovered, that’s just not sustainable. In fact, goals like that typically leave us feeling a bit burnt out, tired and disappointed that we weren’t able to stick with them for longer. But that post-New Year’s burnout might actually not be your fault. 

Many beginning-of-the-year fitness and health goals prioritize quick fixes, whether that’s a “lose-20-pounds-in-20-days” type of diet or fitness programs that promise a near-instant six-pack or bulging biceps in just a few weeks. We hate to break it to you, but none of those things are possible that quickly – and anyone who is telling you they are isn’t going to lead you to sustainable, healthy habits. But former Crossfit athlete and founder of Functional Bodybuilding Marcus Filly is. 

…DO 🙌

“Hack” Muscle Growth in 2024

If you’re interested in learning how to build muscle most effectively, then this video is a must-watch. With insight from 7 of the world’s smartest hypertrophy scientists, you’ll learn everything from the best exercises for muscle growth to how hard you should be training.

…TRY 🎉

10 Items That’ll Transform Your Workouts

Getting started on your fitness journey requires dedication, consistency, and the right tools to help you achieve your goals. Whether you’re a seasoned athlete or just starting out, having the right workout equipment can make a significant difference in the effectiveness and enjoyment of your fitness routine. From the right lifting straps to simple yet impactful gear, here are 10 items that have the potential to transform your workouts.

…EAT 🍚

Honey Garlic Chicken Fried Rice

Rice is one of the most cost-effective carbohydrate sources to fuel your workouts and hit your macros. But it can get old quick. That’s why we’re always on the hunt for new, healthy recipes that incorporate rice like this mouth-watering fried rice recipe from Dez Cerimagic. Packed with 50 grams of protein and just 550 calories per serving, we’ll be making this often!

…FIX 💪

Your Bicep Curls

Curls, the ultimate bicep-building exercise, have earned their reputation for a reason. And even though you might assume you're doing them flawlessly, there are five all-too-common errors that could be hindering your gains. Luckly, Jeremy Ethier is here to walk you through proper form so you’re never left doubting yourself again.


The Effects of Fasting on Fat Loss & Health

Many of you have likely tried fasting or do so on a regular basis. And that’s wonderful. Fasting fights inflammation, promotes blood sugar control, aids weight loss, and much more. So if you’re considering fasting or already do but would like to know the science-backed benefits along with proper protocols, then check out this podcast by Dr. Andrew Huberman.


Introducing our new biggest giveaway yet! We’ve partnered with 6 amazing brands to bring you an opportunity to win one of two 🔥 prize packages.

With over $1,500 worth of prizes up for grabs, this giveaway is one you won’t want to miss. But hurry, registration closes this Sunday, January 28!


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!