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- Edition #5 | From Beginner to Pro: A Complete Fitness Guide
Edition #5 | From Beginner to Pro: A Complete Fitness Guide
Plus: 6 tips for finding motivation, mobility drills to unlock your entire body, and more.
Good morning and welcome to The Weekly Rep, the official newsletter of fitness.
In today’s edition:
Mobility drills that’ll be sure to improve your long-term health
Find your love for fitness with Emily Robinson’s help
AI is taking the fitness & wellness industry by storm
Jeff Cavaliere breaks down the 10 most common pull-up mistakes
A brief update for May’s giveaway!
Let’s dive in 💥
FLEX YOUR BRAIN
How many cardio workouts per week (minimum) do you need to incorporate in your routine to improve general health?
a. 2
b. 3
c. 4
d. 5
Every week, we’ll pick 3 people at random who reply to this email with the correct answer to receive a 1-month Lift Box subscription!
Last week’s answer — Kinesiology (we emailed the winners 😎)
IN THE NEWS
Peloton rebrands from a high end exercise bike maker to a health company for all with a focus on their app
Skippy peanut butter protein powder from Ryse Supplements?!
January AI launches predictive metabolic health platform
The Murph Challenge took place yesterday — did you participate?
NutraBio drops their newest protein flavor — chocolate dipped macaroons
WEEKLY WORKOUTS
Not Ready For The Gym? Try This Workout
Whether you’re new to working out, or don’t feel comfortable exercising in front of others just yet, this 20-minute full body workout provided by Darryl Williams is perfect for you. Requiring no equipment, it can be done anywhere!
A Killer 10-Minute Ab Workout
Your core is one of the fundamental muscle groups to make sure you’re training regularly. Why? Because training the core:
Supports your strength training
Improves balance and stability
Reduces and prevents pain
Boosts your power
…And more. Check out this challenging 10-minute ab workout from Pamela Reif and look to train your core 2-3 times a week to reap the benefits.
Simplify Your Leg Day
Crowded gym? Looking to simplify your leg day? Replace the machines and try these lower body dumbbell exercises from trainer Alex Leuth! Here are our personal favorite lifts that he mentions:
Squats
Reverse Lunges
Calf Raises
Romanian Deadlifts (RDL’s)
PROFILE
From Beginner To Pro: A Complete Fitness Guide
Take a moment and think back to the first time you ever stepped foot in the gym. If you’re new to lifting, this might’ve been pretty recently. If you’re more experienced, you may have to go back many years to recall this moment. However long it’s been, though, one thing is certain – you probably felt a twinge of “what am I doing here?”
We call that gym anxiety, and it’s a real thing. What causes gym anxiety differs from person to person, but one of the most common reasons for feeling this anxiousness is simply the unknown. Be it not knowing what to expect at the gym or not knowing what to do, it can be a completely overwhelming feeling. So overwhelming, in fact, that after going through this experience herself, trainer Emily Robinson realized there had to be a better way for beginners to find their love of fitness.
Robinson, a now-NASM-certified trainer, once was also a beginner – filled with questions, uncertainties, and mostly curiosities.
THINGS TO…
…DO 🏋️
Mobility Drills
Stretching and mobility work are often neglected. But maybe that should change. Drills, even if you do them for only five minutes a day, can have a profound effect on your long-term joint and muscle health. Check out certified fitness trainer and yoga instructor Shaina Fata’s favorites.
…FOLLOW 💡
These Tips For Finding Motivation
It’s an awesome feeling when you’re motivated to work out. Oftentimes though, finding the motivation to work out consistently can be a daunting task. Our team sat down with trainer Natalie Wilson to learn how she stays motivated.
…MAKE 🧑🍳
High Protein Pasta
The urge to eat out comes often. Maybe you’re tired. Or you don’t want to spend an hour whipping up dinner. Thankfully, this 20-minute pasta recipe from Noah Williams is here to save the day. Try making it the next time you’re in a pinch!
…FIX 💪
Your Pull-Up
Pull-ups are a versatile exercise and one of the best you can incorporate into your workouts. However, we see a ton of people not performing them properly and, as a result, not getting the full benefits. Whether you can do 10 pull-ups or struggle to do just one, trainer Jeff Cavaliere is here to help.
…TRY 🍵
Drinking Green Tea
In the quest for improved health, we’ve probably all tried dozens of supplements, numerous crazy health fads, and who knows what else (looking at you, ice baths). But what if one of the easiest ways to boost your health was less than $5, and insanely easy to consume on a daily basis? Well, let us introduce you to green tea.
LAUGHS FOR LIFTERS
Dad Joke of the Week
Q — Why do you need patience at the gym?
A — Because there is a lot of weighting
Most people don’t necessarily need trainers (though they’re quite helpful), but here are some who probably do…
Now, if you do decide to work with a trainer, you probably want to avoid being like Jason Sudeikis and Kristen Wiig’s characters in this hilarious Saturday Night Live sketch.
What do you think of today's newsletter? |
REVIEW OF THE WEEK
Looking for an alternative to soda and energy drinks? If that’s the case, then you may want to give 100 Coconuts a chance!
Harvested from young coconuts pulled straight from the tree to give it a unique flavor profile, this single-ingredient coconut water is non-GMO and never from concentrate. Packing just 70 calories in each can, the drink contains zero added sugar or preservatives.
100 Coconuts is one of the drinks we keep stocked in the fridge at the office, so you already know we enjoy it enough to keep coming back. Our team came to a consensus rating of 9/10 for this refreshing coconut water. It’s simply one of our favorite beverages to grab when we’re in the mood to change it up.
If you’re in the market for a healthy new drink to mix it up, this is one we highly recommend. Try it out for yourself today!
MAY GIVEAWAY (UPDATE)!
This Thursday, we’ll be randomly selecting the winner of this month’s giveaway. To refresh your memory, we’re giving away a free 12-month Lift Box subscription to one of you who’s subscribed to The Weekly Rep!
We’ll be announcing the winner in next Tuesday’s newsletter so make sure you check it out to see if you’re the lucky recipient of our biggest giveaway yet!
If you don’t win, don’t fret. We have an even bigger giveaway in store for June that we’re pumped about! We’ll be announcing the details soon 🔥