Edition #48 | GHOST & BPN new launches!

Plus: Did you hear about the marathon runners who got married?

March 26, 2024

Good morning and welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week! We now have 15,164 readers.

In today’s edition:

  • GHOST releases their hydration sticks in their iconic Sonic flavor collab.

  • A 10-minute back workout you’re going to want to save for later.

  • How aging actually affects our training.

  • Don’t forget to check out “Deals of the Month” at the bottom!

Let’s dive in 💥

IN THE NEWS 
WEEKLY WORKOUT

Light Weights. 10 Mins. Pump of a Lifetime.

This 10-minute back workout is super efficient to get an incredible back pump with nothing more than a pair of 15 lb dumbbells. If you’re short on time but still need to get a lift in, save this one and thank us later. 🤝

PRESENTED BY THE LIFT BOX

Try America’s #1 Fitness Subscription Box

Need a monthly boost of workout motivation? Join a community of 11,000+ people receiving monthly motivation from The Lift Box!

Discover new supplements, healthy snacks, drinks, and accessories with your choice of a tee or tank in every box. Need to skip a month? Pause or cancel your subscription anytime, hassle-free.

PROFILE

5 Tips to Get Fit From Trainer and “Alpha Dad” Ben Barker

If you’re on Instagram or TikTok (and really, who isn’t these days), there’s a good chance you’ve recently come across a video of some guy in short shorts and a boonie hat squatting barefoot in the middle of the road. 

That guy is Ben Barker. He’s a self-proclaimed “alpha dad” and lover of tiny shorts, but he’s also a fitness coach who’s looking to make a big difference when it comes to helping others, specifically dads, feel their best both mentally and physically. 

Through a perfect blend of comedy and customized fitness plans, Barker shares his workouts and recommendations to help his followers get in shape. We got the chance to chat with him in 2023, and get his top tips for getting fit.

THINGS TO…
…DO 🙌

Exercise The Right Amount

Regular exercise is good for a person’s health. That’s obvious. What isn’t obvious and what a massive new study recently uncovered is how much exercise is needed to live longer. The short answer is at least 150 to 300 minutes per week of moderate exercise, 75 to 150 minutes each week of vigorous movement or an equivalent combination of both intensities. For the more in-depth answer and more information, click the link below.

…KNOW 🤔

How Aging Affects Training

It’s no surprise that a 20-year-old should train differently than someone in their 50s or later in life. But what differences in their approach to training should there be? Well, Dr. Mike Israetel does an incredible job breaking down how aging affects training, strength, and more in the video below.

…EAT 🥦

All Your Greens Pasta

Do you struggle to get your recommended 5 servings of fruits and vegetables in daily? Yeah, us too. Which is why this pasta recipe that incorporates several servings of vegetables into an amazing sauce has been a game-changer for getting our daily vegetables in. Plus, it’s a perfect meal for introducing young children to eating more greens!

FITNESS FUN

  • Dad Joke of the Week

    • Q — Did you hear about the marathon runners who got married?

    • A — It started out as a long-distance relationship.

  • An accurate representation of trying to out train a bad diet

  • Stanleys and the gym don’t quite mix

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!