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Edition #47 | Why You Shouldn't Believe in Summer Bodies

Plus: 9 stress-relieving forms of exercise, 27 popular chest exercises ranked, and more.

March 19, 2024

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 15,150 readers.

In today’s edition:

  • 9 stress-relieving forms of exercise

  • Why you need to prioritize gut health

  • Ranked: 27 popular chest exercises

  • 19 unhealthy junk foods to avoid

  • The “dark side” of Ozempic

Let’s dive in 💥

IN THE NEWS 
WEEKLY WORKOUTS

Efficient Full-Body Workout

Short on time? Well, lucky for you, this circuit-style full-body workout from Ainsley Rodriguez will tire you out quickly. Suitable for all fitness levels as a way to mix things up, this would make a great addition to your training routine. Here are a few of our favorite exercises from the workout:

  • Squat cleans

  • See-saw rows

  • Mountain climbers

Ranked: The Best (And Worst) Chest Exercises

In this video, Jeff Nippard uses science-based research to rank 27 of the most popular chest exercises from S (for “Super”) to F (for “Fail").

Each exercise is judged on three criteria:

  1. Stretch and tension

  2. It needs to feel good

  3. Simple progression

While you may think you already know the best chest exercises, the results from this video are surprising. Watch the video below to see the best and worst chest exercises for you in Jeff’s opinion!

Bird Dog Exercises: Enhancing Core Stability and Total Body Strength

Bird dog exercises have gained significant popularity in the realm of fitness and physical therapy due to their effectiveness in improving core stability, enhancing posture, and strengthening the entire body. There’s a good chance that you’ve heard of them, or seen someone doing them before, but if you’re still unsure about the benefits of bird dogs, we’re going to break them down. 

Interested in learning more about bird dog exercises? Read our article!

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PROFILE

Derek Pratt & Cassie Costa Don’t Believe in Summer Bodies — Here’s Why You Shouldn’t Either

For many of us, spring is the season we start thinking about our “summer bodies.” We’re flooded with content surrounding summer slim-downs; we’re bombarded with products claiming to get you “bikini-body ready;” and we’re made to feel that enjoying our soon-to-be summer is contingent upon having a body that looks a certain way. 

If you feel like that’s kind of a messed up way to approach healthy living, we’re right there with you. And so are athletes Derek Pratt and Cassie Costa. 

“Fitness is both of our lives. We’re very passionate about feeling good and pushing our bodies to the max,” says Pratt, explaining that for him and girlfriend Costa, looking good and feeling healthy isn’t seasonal, but a year-round pursuit.

“My fitness is my show of self-respect and my dedication to myself as an individual,” Pratt continues. “The first thing I do every day when I wake up is go to the gym and do cardio. It’s a mindless thought; it’s instilled in my day-to-day life and for me, it’s just about building up those habits.” 

Pratt explains that to truly live a healthy lifestyle, it comes down to finding ways to include fitness throughout daily life instead of focusing on quick fixes like crash diets with a short timeline in mind. “Look at things like working out and eating clean as tools to grow and develop rather than just thinking ‘I need to work out to be in good shape, and I need to eat clean to get a six-pack’ just because it’s spring and summer around the corner.” 

THINGS TO…
…DO 🙌

Prioritize Your Gut Health

When people are asked to think of their health, their minds will typically think of their fitness level, heart, lungs, etc. But it’s not often we consider our gut health and if it’s in a good place. Most of you probably don’t even know where to begin when it comes to your gut health. That’s why this video from Ali Abdaal breaking down the science of gut health is an incredible resource.

…AVOID ❌

These 19 Unhealthy Junk Foods

As the saying goes: “everything in moderation.” And while that’s true for foods that aren’t the best for your health, some should be avoided altogether if your goal is to lose stubborn body fat. We aren’t saying you should never eat the foods included in this list from Thomas DeLauer. Just think twice the next time you do!

…EAT 🥦

Orange Chicken + Broccoli

Is this the healthiest recipe in the world? Probably not. But we just couldn’t pass up the opportunity to highlight a meal from one of the best cooks we know of. Tieghan Gerard (better known as Half-Baked Harvest) dishes out new recipes on the daily you definitely don’t want to miss!

…FIX 💪

Your Lateral Raises

A popular shoulder exercise, lateral raises provide extraordinary potential to build muscle. However, as with any other lift we discuss, there are mistakes you can make that will lead to suboptimal results. Listen to the advice of Dr. Mike Israetel below to ensure you’re performing lateral raises perfectly.

…KNOW 🤔

The “Dark Side” of Ozempic

If you or someone close to you is taking or considering taking Ozempic, you are going to want to watch this video. A popular weight-loss drug, Ozempic and other similar drugs work by helping you control your appetite at the neurological level. But what don’t you know about it? Find out below.

FITNESS FUN
SONG OF THE WEEK
DEALS OF THE MONTH

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