Edition #11 | Using Fitness to Find Your Purpose

Plus: science-based tools to accelerate your goals, 7 steps to detoxing your body, and more.

July 11, 2023

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

In today’s edition:

  • Accelerate your fitness goals with advice from Dr. Andrew Huberman

  • The best Amazon Prime Day fitness deals — don’t miss out!

  • 7 steps to detoxing your body for when you need it most

  • Check out this beginner’s guide to becoming a runner

  • A sneak peek of next week’s giveaway — will you be entering?!

Let’s dive in 💥 

FLEX YOUR BRAIN

Your smartwatch or fitness wearable might be able to track your HRV during your workout and even while you’re sleeping. HRV stands for heart rate ___________.

a. Vitals

b. Volume

c. Vascularity

d. Variability

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 — Circuit 😎

IN THE NEWS
WEEKLY WORKOUTS

30-Minute Full Body HIIT Workout

With no equipment needed and no jumping involved for those of you with bad knees, this 30-minute routine is perfect for just about anyone. And…it can be done anywhere. Follow along with Maddie Lymburner, a personal trainer who’s better known as MadFit, as she takes you through the entire workout!

The Perfect At-Home Shoulder Workout

Looking for an effective shoulder workout to do in the comfort of your home using only a pair of dumbbells? If so, then you’re in luck! Chris Heria walks you through a number of exercises in this YouTube video you can do just about anywhere.

For maximum muscle growth, complete 3-4 rounds of the lifts, performing each for 45 seconds with a short rest in between sets. Check out the exercises you’ll be performing below:

  • Dumbbell alternating front raises

  • Lateral raises

  • Dumbbell skis

  • Dumbbell press

  • Rear delt flys

  • Pike push-ups

  • Handstand hold

  • High side plank raises

A Beginner’s Guide To Becoming A Runner

Whether you want to spend more time outdoors, add more cardio into your routine, or just start living a more active lifestyle, running is a great way to accomplish those goals. Not only is it free, but it requires very little equipment, can be done anywhere, and is accessible to just about anyone. All you need is a good pair of running shoes!

If this all sounds good to you, but you’re still not sure where to start, check out these tips from strength and running coach Amy Haas that’ll help you lace ‘em up and (literally) hit the ground running.

PROFILE

Using Fitness To Find Your Purpose

For many, “fitness” means shredded six-pack abs and a toned, lean physique, but the physical benefits of getting fit are only the tip of the iceberg.

While exercise is undoubtedly great for the body, there’s something special that happens to your mind when you embark on a fitness journey, and Evan Slaughter knows this first-hand. We caught up with the social media personality behind Fit2Serve to talk about his fitness journey, and his tips for feeling confident and finding your purpose along the way.

Slaughter’s journey to a healthier life began when he realized he was sick of the way he was living – a feeling and story that resonates with many of us.

“I spent so much time in life trying to control how people perceived me,” Slaughter said. “I felt like I was playing different characters at different times in my life. What I discovered is that I was basically trying to manipulate life, aka being dishonest with myself and others,” he continued.

“That was costing me a lot – broken relationships, an unhealthy lifestyle, and energy. After getting sick of living this way, I sought advice from someone I could trust to help guide me through the process of discovering honesty, which led me to being able to be myself and stop worrying about what others thought of me,” Slaughter said.

THINGS TO…
…DO 🏃

Accelerate Your Fitness Goals

What are the essential components of a well-rounded fitness program for lifelong health and performance? What about some tools supported by science that’ll help you increase your level of fitness? Listen to Dr. Andrew Huberman’s new podcast episode as he breaks down all this and more.

…TRY 🍵

7 Steps To Detoxing Your Body

Indulging in delicious food and treats over a holiday can be a delightful experience, but it’s not uncommon to feel the need for a detox afterward. After all, excessive eating can leave you feeling sluggish, bloated, and a bit off balance. Fortunately, there are a few simple and effective ways to revitalize your body and get right back on track.

…MAKE 🍉

This Hydrating Watermelon Smoothie

Nothing says summer like watermelon. It’s sweet, refreshing, and packed with the amino acid known as citrulline. Researchers have linked this naturally occurring amino acid to reduced muscle soreness, which makes watermelon the perfect pre- or post-workout snack. And while it’s delicious as cubes or slices, this super easy watermelon smoothie just takes it to the next level.

…FIX 💪

Your Dip

Dips are one of the easiest and most effective exercises for training your chest and triceps. There are a number of ways you can perform them but, because of that, there are also plenty of mistakes you can make. This quick video from Jeff Nippard shows you how to execute proper form and the most common mistakes to avoid.

…USE 🙌

Advice For Preventing Injuries

Whether you’re an athlete or just live an active lifestyle, injuries can happen in the gym, on a run or walking up the stairs. Regardless of how careful you are, sometimes things just don’t go as planned when it comes to moving your body. This can get frustrating, as injuries make it feel like the end of the world when you need to take some time off from training and competing.

Luckily, there are some things you can do to be proactive and prevent these situations from happening.

LAUGHS FOR LIFTERS

  • Dad Joke of the Week

    • Q — What’s the easiest way to get a 6-pack?

    • A — Grab one from the fridge

  • Never forget when tragedy struck at the 1987 Jazz Fit Championships

  • If you’ve ever had a gym crush but didn’t know how to get them to notice you, Evan Slaughter has you covered with these moves!

REVIEW OF THE WEEK

The Ice Shaker, developed by NFLer-turned-entrepreneur Chris Gronkowski, is arguably the best shaker bottle on the market.

Unlike other shaker bottles that are made with plastic, every Ice Shaker is produced with premium-grade stainless steel that’ll keep your drink cold for 30+ hours with it’s double wall insulation. Other features include anti-odor protection, measurement markers on the interior, a spill proof secure lid, a convenient carry handle, and a silicon base.

There’s no way we’d give their shaker bottles anything other than a 10/10. They’re best-in-class and you can’t go wrong with spending a little extra for the quality the Ice Shaker provides. Get yours today!

What do you think of today's newsletter?

Login or Subscribe to participate in polls.

JULY GIVEAWAY

Next week, we’ll be launching our July giveaway with multiple brands in the health and wellness space!

With sweet prizes up for grabs again and multiple chances to win, make sure you don’t miss out by checking out our next newsletter for how to enter. We’ll of course be giving away even more free Lift Boxes 🔥