Edition #6 | A Certified Personal Trainer’s Daily Diet Revealed

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

In today’s edition:

• Jeff Cavaliere provides a step-by-step guide for slimming down

• Breaking down the diet of a certified personal trainer (and mom of 3)

• 7 quick and easy protein-packed snacks — try them today

• BPN drops a new pre-workout flavor for the first time in 3 years

• Announced — the winner of a free 12-month Lift Box subscription!

Let’s dive in 💥 

FLEX YOUR BRAIN

Where would you find the biceps femoris?

a. Arms

b. Chest

c. Back

d. Legs

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 — 2 (we emailed the winners 😎)

IN THE NEWS

• REDCON1 reimagined their protein bars, powered by peanut butter

• The sports and fitness industry is rebounding strong post-pandemic

• NoBaked Cookie Dough can now be found at Target

• After 3 years without one, BPN releases a new Flight and Endopump flavor

WEEKLY WORKOUTS

Tired Of Your Cardio Routine?

With multiple runners on our team, we know how boring repeating the same form of exercise can be. On days you need a change of pace, turning to a follow-along video like this 30-minute HIIT cardio workout from trainer Lita Lewis is an easy option. All you need is a mat or soft surface and some motivation!

10-Minute Jump Rope Workout

You may think of jumping rope as something kids do. But why then do we see boxers and other athletes utilize it in their workouts? Because jumping rope:

• Provides a full-body workout

• Builds power and strength

• Improves heart health

• Enhances balance and coordination

…And more. Check out this beginner 10-minute jump rope workout from the Jump Rope Dudes and see if you can finish it without stopping.

Advanced Ab Circuit

What you eat is extremely important when working towards a strong core. But so are your workouts. Try this advanced ab circuit from Christian Castano the next time you’re at the gym and see if you can complete it! Here are the exercises you’ll be performing:

• Banded Leg Raises

• Weighted Sit-Ups

• Weighted Tempo Candlesticks

• Weighted Rotating Candlesticks

• Russian Twists

LIFESTYLE

Fueling Fitness: A Certified Personal Trainer’s Daily Diet Revealed

If you’re active on TikTok or Instagram these days, you’ve probably seen a fair amount of “What I Eat in a Day” videos circulating around. These bite-sized videos feature clips of users’ daily meals and snacks, and are great for gathering ideas and inspiration when it comes to figuring out what to eat.

However, the internet is full of information, and you, unfortunately, can't always trust everything you see on social media. So we thought, why not ask someone you can trust? Enter Taylor McAllister, a certified personal trainer and expert on helping women get stronger and healthier. She’s also a mom of three, so she understands that healthy meals and snacks don’t have to take hours to prepare.

So, ready to see what that looks like? Her answers might surprise you, and don’t worry – her daily meal plan is more than attainable for you, too. “As a busy mom of three, I definitely keep it simple. I promise it’s achievable,” McAllister emphasizes.

Continue Reading…

THINGS TO…

…DO 🏋️

Lose Weight…For Good

If you’re struggling to slim down, or don’t even know where to begin, YouTube can be a great place to start. The platform is filled with free informational content from fitness trainers, dieticians, doctors, and more. One of our favorite creators is Jeff Cavaliere, and in this video, he breaks down the fastest way to get lean no matter where you’re starting in your journey.

ONE DAY AT A TIME.

…FOLLOW 🙌 

3 Tips To Tighten & Tone Your Waist

Ah, summer — a time filled with warm weather, sunny days, and of course, less clothing. With swimsuit season fast approaching, you might find yourself looking for ways to slim down your waist and tone your abs before you hit the beach.

SUMMER READY.

…MAKE 🧑‍🍳

Macro Friendly Recipes

Danielle Lima’s Instagram page is dedicated to providing straightforward recipes the entire family can enjoy. The best part about her videos? The variety! Healthy cooking doesn't have to be boring or repetitive. Try out air fryer mini tacos, one of our favorite meals she's shared recently.

TRY THEM TODAY.

…FIX 💪

Your Shoulder Press

When it comes to growing your shoulders, the shoulder press is one of the best exercises you can perform. Despite being a more straightforward lift, there are still aspects of it that we see people perform incorrectly all the time. Want to make sure you’re reaping the full benefits? Let Jonni Shreve walk you through the proper form.

PERFECT YOUR PRESS.

…TRY 🍳

7 Quick & Easy Protein-Packed Snacks

In today’s fast-paced world, finding nutritious snacks that are both convenient and protein-packed can be a challenge. Whether you’re a busy professional, a student, or a fitness enthusiast, having quick and healthy snack options is essential for maintaining energy levels and supporting your active lifestyle.

HIT YOUR MACRO GOALS.

LAUGHS FOR LIFTERS

• Dad Joke of the Week

  • Q — Why doesn’t Waldo go to the gym?

  • A — Because no one can spot him

• No one wants to see the gym packed when they go. It’s loud, crowded, and gets hot. But what makes it even more of a headache is when you encounter these types of people…

• Being subjected to stereotypes is never fun when you find yourself on the receiving end. Nevertheless, it’s hard to deny that many of these gym stereotypes are spot on.

REVIEW OF THE WEEK

Barebells protein bars are an on-the-go snack we always make sure to have at the office. Recently, they came out with a new flavor we couldn’t resist trying!

Packed with 16 grams of protein and no added sugar, these bars are perfect for those looking to hit their macro goals. Clocking in at 210 calories, we love them as a pre-workout snack to fuel our workouts.

So, what is our verdict? Well, it’s hard for us not to love these protein bars! They’re absolutely delicious and we came to a consensus rating of 9/10. If salted peanut caramel doesn’t appeal to you, Barebells offers plenty of other flavors.

Whether you already have your go-to protein bar or are looking for one, this is one we highly recommend. Try them for yourself!

MAY GIVEAWAY WINNER!

Congratulations to Holly, the winner of our May giveaway and a free 12-month Lift Box subscription! Make sure you check your email for details.

If you didn’t win, we’ll be announcing a partner giveaway with some amazing brands in an upcoming newsletter this month you won’t want to miss! 🔥