Edition #44 | 13 Habits for a Longer Life

Plus: can lifting boost mental health, why women need less exercise, and more.

February 27, 2024

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 15,210 readers.

In today’s edition:

  • 13 habits for a longer life

  • Why women need less exercise than men

  • Can resistance training boost mental health?

  • Relieve your anxiety in just 10 minutes

  • Everything to know about macronutrients

Let’s dive in 💥

IN THE NEWS 
WEEKLY WORKOUTS

The Ultimate Barbell Shoulder Workout

Looking for an effective shoulder workout to switch up your training? If so, then you’re in luck! Trainer Lisa Lanceford walks you through 4 barbell exercises in this short Instagram video you can view for form tips.

For maximum growth, complete 3 sets of 10-12 reps of each exercise and progressively overload the weight over the coming weeks. Check out the exercises you’ll be performing below:

  • Barbell underhand front raise

  • Barbell upright row

  • Barbell shoulder-to-shoulder press

  • Barbell rear delt row

Ready to give it a try? Click here!

Science-Based Exercises to Grow Your Glutes

While most people think of women when the topic of training your glutes comes up, it’s just as important for men to train theirs. And with hundreds of new scientific studies being released in the last few years, we have access to more knowledge than we ever have about what exercises are best.

In this video from Dr. Mike Israetel, you’ll learn how to maximize your time training your glutes during leg day. Plus, you’ll see the proper form demonstrated so that when you do these exercises, there’s no question whether you’re doing them right.

At-Home Fat Burning HIIT Workout

Get ready to unleash your inner beast with this sweat-inducing 20-minute high-intensity workout! No equipment is needed, just a bit of determination to push through the pain. Follow along as Oliver Sjostrom and Carola Bertolino perform every exercise with you, highlighting proper technique.

Think you have what it takes? Try the workout!

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PROFILE

You Might Be Breathing Wrong

The average person breathes in and out about 22,000 times per day. Inhales and exhales happen so naturally that we rarely ever think about them. But there’s actually so much more to this unconscious bodily function than you might realize.

“There are so many things that the breath can influence,” says David “Jacko” Jackson, a breathwork expert and Master Instructor with Oxygen Advantage. Jacko, a former professional rugby player, has spent countless hours studying, researching, and practicing breathwork, or as he likes to call it, “breathing training.”

Now you might find yourself thinking, “do I really need to train myself how to breathe? No way, it’s just breathing – it’s so easy!” And that’s where you’d be wrong.

Breathing correctly is actually something most people don’t know how to do, which is why we caught up with Jacko to find out what you can do to breathe, live and feel better.

THINGS TO…
…DO 🙌

Form Habits for a Longer Life

Aging is unavoidable. But how we age is determined in part by our habits. Poor habits? Poor long-term health. Healthy habits? Increased healthspan and lifespan. Make the decision to change your life for the better starting with these 13 habits.

…TRY 🧘‍♀️

Relieving Your Anxiety

We live in an anxiety-filled world. But instead of falling victim to the negative effects of anxiety, be proactive. One of the best ways to do so is by harnessing the power of meditation. So relax your mind with this 10-minute guided meditation.

…EAT 🧀

Life-Changing Mac & Cheese

Comfort foods don’t have to be unhealthy for you. In fact, we’d consider this mac & cheese recipe from Danielle Brown to be quite healthy overall. And that is in part what healthy eating is all about: finding recipes for your favorite foods that won’t raise the number on the scale (unless it’s muscle!).

…FIX 💪

Your Incline Bench Press

The bench press, arguably the most popular exercise for enhancing chest definition and strength, should probably be part of your training. Recent studies indicate that executing this exercise on an inclined bench may yield superior results compared to utilizing a flat bench. So if you haven’t yet tried the incline bench press, follow the guidance of Scott Herman (and his 3 golden rules!).

…KNOW 🧐

The Power of Macronutrients

Our diets mostly consist of the three main types of macronutrients (macros): proteins, fats, and carbohydrates. They provide the body with energy, support the body’s function, and help prevent disease. Needless to say, understanding the macros you’re providing your body is incredibly important. To learn more about how much of each to consume and more, click the link below.

FITNESS FUN
SONG OF THE WEEK
DEALS OF THE MONTH

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