Edition #18 | Emily Robinson's Beginner-Friendly Gym Tips

Good morning and welcome to The Weekly Rep, the official newsletter of fitness.

In today’s edition:

• A famous trainer’s beginner-friendly gym tips

• Can heat & cold exposure actually improve your health?

• Your workouts aren’t supposed to hurt — here’s why

• The best running shoes of 2023 (so far)

• We’re giving away a gift card to…our new nutrition store?!

Let’s dive in 💥 

IN THE NEWS 

• Gen Z is stressed about food, according to a recent study

• Ryse Supplements drops their latest innovation — Loaded Creatine

• Liquid IV makes a version of its signature hydration product for kids

• 1 Up Nutrition releases a ton of new products

WEEKLY WORKOUTS

The Perfect Leg Day for Runners

Jonny Davies is currently in the midst of training for a 572 km ultramarathon. Yes, you heard that right — an extraordinary feat that only the most determined individuals dare to undertake. But here's the thing: Jonny's leg day routine is not just for the elite runners like him. These exercises he's about to reveal are nothing short of exceptional when it comes to strengthening your legs, regardless of whether you're a seasoned runner or not. So, why not seize this opportunity to challenge yourself and give these exercises a try? Here’s what to expect:

• 5-minute warm-up on the bike

• Isometric holds

• Cossack squats

• Drop split squats

• Single leg press

• Hip thrusts

• Calf raises

• B stance RDLs

• Cyclist goblet squats

10-Minute Intense Ab Workout

If you want abs, you have to train like it. There's no room for wishful thinking or expecting miracles to happen overnight. It takes time and effort. And while it's true that your diet plays a crucial role, it's equally important to engage in targeted, core-strengthening exercises. Enter this 10-minute killer core routine crafted by Maddie Lymburner, a personal trainer who’s better known as MadFit. Prepare yourself for an intense workout that will leave you sweating, but ultimately closer to your dream of rock-solid abs!

Your Workouts Aren’t Supposed to Hurt

It sometimes seems like everyone that exercises is constantly in some sort of pain. Just ask anyone who lifts and you’ll likely hear complaints of low back pain, tight hips, stiff shoulders, or some other nagging injury from a good percentage of them. That kind of makes you wonder: is the way we work out even all that good for our bodies? 

The answer, it turns out, isn’t as simple as yes or no. To dig a little deeper, we caught up with author, movement coach, and founder of The Align Method, Aaron Alexander. 

PROFILE

Trainer Emily Robinson’s Beginner-Friendly Gym Tips

Every year, millions of people set their New Year’s resolutions. These resolutions commonly include exercising more, living healthier, and losing weight, which leads to a spike in gym memberships in the following weeks. But getting a membership is the easy part.

After that, the real struggle begins. And as many of us know, hitting the gym as a beginner can often be intimidating and overwhelming. Statistics show that just weeks into the new year, most people abandon their gym memberships. And honestly, that’s not all that surprising when you consider how uncomfortable joining a gym as a beginner actually can be.

NASM-certified trainer Emily Robinson knows this firsthand.

Robinson initially discovered the gym in college after needing an outlet to exercise during the cold winter months. “I got curious and started experimenting with the machines and free weights, but shortly realized I had absolutely no idea what I was doing,” she tells Headlines.

“I HATED that feeling, as many people do,” Robinson says, noting that this discomfort typically causes a lot of people to give up on their goals.

Instead of throwing in the towel, Robinson used those awkward feelings to push herself. She spent a lot of time doing research on her own and eventually became a NASM-certified trainer dedicated to helping other beginners feel more comfortable at the gym.

We got the chance to chat with Robinson and she shared her top five tips for gym beginners.

Continue Reading…

THINGS TO…

…DO 🥘

Meal Prep Like A Pro

Sleep 8 hours a night. Move your body daily. Take your supplements. Stretch. Meditate. The list of things you can do to improve your health never ends. Oh yeah, and don’t forget about your job or spending time with your family. Oof.

While there’s no denying that living a healthy lifestyle does take a little extra time and effort (it’s worth it, we promise), there are a few things you can do to make it easier, such as meal prepping.

Now if making your food in batches still seems like a lot of work, we’re here to simplify it even further. We asked meal prep expert Leslie Stokes, who’s known for her meal prep recipes that can be made in one hour or less, what she does to meal prep like a pro. Ready to hear her secrets?

EXPERT ADVICE.

…TRY 🧊 

Improving Your Health With Cold + Heat Exposure

Cold plunges and saunas have taken the world by storm, captivating the masses with their suggested benefits. But is it a fad? What are the actual effects of deliberate cold and heat exposure? Listen to this podcast from Dr. Andrew Huberman, joined by expert Dr. Susanna Søberg, as they discuss the subject in this can’t-miss episode.

LEARN MORE.

…MAKE 🫐

The Best Blueberry Muffins

There’s no denying that blueberry muffins are one of the most delicious breakfast choices. This incredible recipe from Danielle Cochran, which not only guarantees mouthwatering flavors but also caters to those who are lactose intolerant, is a morning staple for many. Make sure you give this one a try the next time you’re wondering what to make in the morning!

TRY THESE ASAP.

…FIX 💪

Your Mobility

Regular exercise is a solid foundation for enhancing your mobility, but it's the focused mobility work that will truly elevate your performance. By dedicating just 5-10 minutes of your day to this essential practice, you'll experience a multitude of benefits. From promoting good posture and preventing injuries to alleviating tension and optimizing your overall performance, the advantages are endless. Unsure of where to begin? Try this routine from Dr. Stacie Barber to kickstart your journey towards improved mobility.

FIX YOUR POSTURE.

…USE 🏃‍♀️

The Best Running Shoes of 2023 (So Far)

The number of running shoes available on the market today can undoubtedly be overwhelming. With each new purchase, the nagging doubt of whether you made the right decision inevitably creeps in. Lucky for you, the team over at Believe in the Run broke down their top choices so you aren’t left guessing.

CHECK THEM OUT.

FITNESS FUN

• Dad Joke of the Week

  • Q — Honestly, I don't mind leg day…

  • A — It’s just the 2 days after that I can’t stand

• Stevie was caught red-handed staring at the gym…don’t be like Stevie

• When Halloween is on the horizon but you planned to do sprints today

FLEX YOUR BRAIN

What annual "testing" program, used in schools between the 1950s and the 2010s, included challenges such as pull-up (or flex arm hang), v-sit and reach, and the shuttle run?

a. President's Physical Fitness Test

b. ABC Physical Fitness Test

c. Children’s Physical Fitness Test

d. K-12 Physical Fitness Test

Every week, we’ll pick people at random who reply to this email with the correct answer to receive a 1-month Lift Box subscription!

Last week’s answer — Impact 😎

SUBSCRIBER SPOTLIGHT

Say hello to the newest edition of our newsletter. Each week, we’ll be featuring your biggest wins. Celebrating a PR, weight-loss milestone, or other win?

Reply with your wins.

AUGUST GIVEAWAY

Next week marks a new chapter for our team as we’ll be launching our nutrition and supplement store! With fan-favorites and products from only the best in the industry, our goal is to become the go-to place for supporting the fitness goals of our community here in Charleston, SC and individuals across the country.

We’ll unveil the website in next week’s newsletter so make sure you don’t miss out. Plus, we’ll be selecting one of you to receive a $100 gift card as a thank you for all of your continued support! Check back next week to see if you won.

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!