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- Edition #42 | 30 Ways to Improve Your Heart Health
Edition #42 | 30 Ways to Improve Your Heart Health
Plus: 20 popular back exercises ranked, the benefits of exercise "snacks", 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 15,260 readers.
In today’s edition:
30 ways to improve your heart health
The benefits of exercise “snacks”
10 tips to increase your metabolism
Ranked: 20 popular back exercises
Find out your basal metabolic rate (BMR)
Let’s dive in 💥
IN THE NEWS
10 tips to increase your metabolism and lose weight
The benefits of micro-workouts (exercise ‘snacks’)
GHOST is adding their Pink Lemonade flavor to 3 fan-favorite products
Quest Nutrition releases Strawberry Cake Frosted Cookies
Gorilla Mind debuts an Elite Multivitamin
WEEKLY WORKOUTS
Strengthen Your Legs With This Workout
Armed with a mission to get young girls strong and healthy, Krissy Cela is a force to be reckoned with. A co-founder and lead trainer of EvolveYou, a female-focused health and wellness brand, she certainly knows what she’s doing when it comes to putting workouts together.
Attempting this leg workout may leave you sore for days, but make it a routine and your legs will be unrecognizable by the end of 2024. Here’s a quick snapshot of the exercises you’ll be performing:
Squats
Romanian deadlifts (RDLs)
Kettlebell reverse lunges
Kettlebell goblet squats
Kettlebell sumo squats
Complete 20-Minute Ab Workout
If you’ve been cruising through your 5-10 minute ab workouts, it’s time for you to take on a new challenge. With only a 15-second break for every 45 seconds of hard work, this routine from Chris Heria is pretty much guaranteed to leave you drenched in sweat.
Join Chris as he works out alongside you, ensuring your form is correct throughout the 20-minute ab workout. Oh, and if you finish, you’re a legend.
Ranked: The Best (And Worst) Back Exercises
In this video, Jeff Nippard uses science-based research to rank 20 of the most popular back exercises from S (for “Super”) to F (for “Fail").
Each exercise is judged on three criteria:
Stretch and tension
Good feel
Simple progression
So if you’re a little unsure about the back exercises you’re utilizing in your routine, give the video a watch to give you reassurance or the changes you need to make. Click here to check out the best and worst back exercises for you!
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PROFILE
The Power of Ice Baths: The Surprising Benefits for the Mind & Body
The world of wellness is full of trends. From keto diets to the ‘12-3-30’ workout popularized by TikTok, it’s hard to know what really works and what’s just another crazy fad. Over the past few years, ice baths have become one of those things. You’ve probably seen dozens of celebrities and athletes hyping up the benefits of cold plunges, and if you’re like us, you might’ve found yourself wondering: is this really healthy, or is this just one of those short-lived internet things?
To get to the bottom of the cold plunge craze, and to find out if submerging yourself in freezing cold water really does anything, we asked Cam LaBar, aka Cold Plunge Cam. While not a doctor, LaBar has been using cold exposure to improve both his mental and physical health over the past few years after dealing with “a bout of serious depression,” he says.
“It caught me off guard,” LaBar continues, sharing how he originally took an interest in cold plunges. “I had dealt with some difficult circumstances growing up – I was diagnosed with anxiety, OCD, and Tourette Syndrome when I was nine – but never had I experienced symptoms so scary. This pushed me to explore any possible outlet I could find that might help me to feel happy again.”
THINGS TO…
…DO 🙌
30 Ways to Improve Your Heart Health
According to the CDC, heart disease is still America’s leading cause of death. So this is your wake up call to begin taking better care of your heart. And where should you start? Well, with these 30 daily tips you can follow from Healthline.
…SHOP 💯
Refresh Your Wellness Routine With These 10 Products
Whether you just need a mid-winter pick-me-up or you’re already getting ready for warmer weather, these 10 picks will help you refresh your wellness routine any time of year.
…EAT 🧀
Queso Chicken Mac & Cheese
Get rid of the conventional way of thinking when it comes to meal prepping by checking out some of Tom Walsh’s recipes. You won’t find bland, unoriginal meals on his page. Instead, you’ll find some of the most flavorful high-protein, diet friendly recipes on the internet. So if this queso chicken mac & cheese isn’t your style, we guarantee you’ll find plenty of recipes to love.
…FIX 💪
Your Romanian Deadlifts
Stop messing up your Romanian deadlifts (RDLs)! An increasingly popular leg day exercise, people’s form is also increasingly poor. So the next time you’re performing Romanian deadlifts, use this advice from expert Jeff Cavaliere. In the quick video linked below, he breaks down the most common mistakes and what you need to do in order to nail your technique.
…KNOW 🧐
Your Basal Metabolic Rate
Basal Metabolic Rate (BMR) is the number of calories you burn as your body performs basic (basal) life-sustaining function. While the standard 2,000 calories a day food labels are based on is a good place to begin when tracking your diet more closely, knowing your BMR will allow to hone in on your nutritional goals.
FITNESS FUN
Dad Joke of the Week
Q — The easiest way to get a 6-pack?
A — Grab one from the fridge
A typical conversation at the gym
Don’t believe every fitness transformation video you see on social media
SONG OF THE WEEK
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!