Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shout-out to the new readers this week! We now have 127,733 readers.
IN TODAY’S EDITION…
Why you should eat a big, carb-heavy meal right before bed
The best (and worst) exercises for your rear delts
High-protein pumpkin cookie dough? Say no more.
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥
IN THE NEWS
Chicken for your pocket = nature’s protein bar
You and your kids can make gains with new protein Uncrustables
REDCON1 and Twinkies bring the iconic flavor to protein
Barry’s and Celsius partner for an exclusive in-studio protein shake
Huel rolls out Huel Lite, an RTD protein shake with more moderate macros
Low-sugar candy company Joyride launches a signature Halloween treat
Peloton taps into AI to give users a personalized training experience
Protein in your ranch dressing? Yep, that’s a thing now, too.
A new study found that 43% of millennials are using PTO just to sleep
Barebells gives us one last taste of summer with Coco Caramel Almond
DID YOU HEAR?
Lift Box’s annual Halloween t-shirt drop is live! Shop 4 killer designs to rock in the gym this spooky season, and grab yourself a $10 Mystery Snack Box to fuel your gains too.
THINGS TO…
…DO 🍝
Eat a big ‘ole plate of carbs right before bed
If you read that and thought, “Um…what?” you wouldn’t be alone. This advice sounds incredibly counterproductive if you’re trying to lose weight or fat, but if you’re stressed and can’t sleep, a big carb-heavy meal before bed might be just the ticket, according to Dr. Mike Israetel.
…KNOW 💭
The best exercises for your rear delts
There are a lot of exercises that claim to train your rear delts. Some of them are a waste of your precious gym time, and some are the key to strong, toned rear delts. But which ones are which? Jeff Nippard breaks it down.
…EAT 🎃
Are you sick of pumpkin-flavored treats yet? No? Good, because we aren’t either. This week, we’re loving this pumpkin protein cookie dough. At 80 grams of protein per batch, it’s perfect for dividing up and enjoying as a high-protein sweet treat throughout the week.
FITNESS FACTS
Fitness Fact of the Week — Eating chocolate can keep you young! A recent study of nearly 600 older adults found that with daily supplementation with 500mg of cocoa flavanols, participants saw lowered high-sensitivity CRP, a key marker of chronic, age-related inflammation by 8.4% per year.
GYM LAUGHS
What I thought joining the gym would be like vs. what actually happened
POV: When I try to use a new machine at the gym
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!