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- Edition #94 | Gooey grilled cheese 🤝 20g of protein
Edition #94 | Gooey grilled cheese 🤝 20g of protein
Plus: Strengthen your core, define your abs, and say goodbye to back pain with this Pilates movement.
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Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shoutout to the new readers this week! We now have 120,546 readers.
In today’s edition:
How to grow your muscles without adding more weight to a lift
Work this “exercise snack” into your day to help regulate blood sugar
This gooey grilled cheese is comfort food at its finest (plus 20g of protein)
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥
IN THE NEWS
Jocko Fuel revamps its nighttime supplement, Jocko Good Night 2.0
Quest debuts its all-new Overload Protein Bar, packed with 20g of protein
NutraBio teases a new version of its fully-dosed pre-workout PRE
BioSteel rolls out a new Iced Tea Lemonade flavor of its sports hydration drink
WEEKLY WORKOUT
Grow your rear delts in only 2 exercises
Lats, quads, biceps — we all like to focus on the big muscles, but let’s not forget about the little guys like your rear delts! These two quick and effective exercises from Jeff Cavaliere will ensure you’re hitting your shoulders and back from every angle, leaving no muscle untouched.
SUPERIOR BRAIN + BODY FUEL
Whether you need morning fuel as you run out the door, an afternoon pick-me-up at your desk, or a replenisher after a long workout, IQBAR® has you covered. Their plant protein bars, hydration mixes, and instant coffees are all clean, functional, ultra-low-sugar, and delicious. You can’t go wrong!
Use the discount code IQLIFT for 15% off.
THINGS TO…
…DO 🏋️‍♀️
This Pilates move to strengthen your core
This one simple deep-core Pilates movement will help to strengthen your core, define your “six-pack” abs, and relieve back pain. All you need is a foam roller or Pilates ball and two light dumbbells. Now get to it!
…KNOW đź’
How to grow your muscles without lifting more weight
We all want bigger, better gains, but sometimes adding more weight to a lift just isn’t possible. So when you’ve added as much weight as your body can take, what are you supposed to do next? According to two-time Figure Olympia champ Erin Stern, there are four different techniques you can apply.
…EAT 🧀
Low-calorie, high-protein grilled cheese
Nothing says comfort food like grilled cheese, but two slices of bread and a stack of cheese don’t exactly make for the most macro-friendly meal. This high-protein remake changes that, though.
BRAIN GAINS
Ever heard of neuroplasticity? Here’s how to increase it
Flex your brain by learning something new about health and wellness each week! This week, dive into neuroplasticity and learn how hitting the gym is good for both your body and your brain.
FITNESS FACTS
Fitness Fact of the Week — A recent study found that doing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting is more effective for blood sugar regulation than a single 30-minute walk. Also known as “exercise snacks,” these short bursts of movement can help combat an otherwise sedentary day.
GYM LAUGHS
Just because I lift weights doesn’t mean I’m “in shape.”
Me after finishing a 2-hour workout.
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!