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Welcome to The Weekly Rep, the official newsletter of fitness. Shoutout to the new readers this week and Happy New Year! We now have 16,509 readers.
In today’s edition:
7 PT-approved stretches to relieve neck and jaw pain
A high-protein lava cake that won’t derail your 2025 health goals
Dr. Mike Israetel and Jeff Nippard team up to bring you a 3D delt workout
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥
IN THE NEWS
Prime Bites are currently 25% off, including new Protein Mini Muffins
Optimum Nutrition gives you 135 servings of creatine for just $20
SmartSweets launches new spicy-sweet gummies, Cinnamon Bears
Bang Energy rolls out a Sour Ropes-flavored version of its energy drink
WEEKLY WORKOUT
Jeff Nippard’s top 3 shoulder exercises for 3D delts
Make those shoulders shake with these 3 exercises approved by both Jeff Nippard and exercise scientist Dr. Mike Israetel.
Fuel Your Ambitions
40g protein, plus 27 essential vitamins & minerals
Ready in 30 seconds – just shake, sip, go
New customers get 15% off with code BEHUEL15
PROFILE
Four steps to getting your first pull-up
2025 goal? Crush your first-ever pull-up. American Ninja Warrior Angela Gargano will teach you how in four easy steps.
THINGS TO…
…DO 🧘♂️
These 7 PT-approved stretches for neck and jaw pain
Whether you suffer from tech neck, tend to carry a lot of tension in your jaw, or just went a little too hard on your upper body workout this week, these 7 stretches can help you relieve neck and jaw pain — and you can do six of them while sitting at your desk or kitchen table.
…KNOW 🏋️♀️
The top 5 exercises for strength and size
Want both strength and hypertrophy? 2023 World’s Strongest Man Mitchell Hooper breaks down his favorite exercises for achieving both.
…EAT 🍫
This high protein 5-ingredient chocolate lava cake
If you made a New Year’s resolution to eat healthier, lose weight, or cut out sugar, firstly, good for you! Secondly, if you find yourself craving some sweets, don’t fret. This 5-ingredient chocolate lava cake can help satisfy your sweet tooth while still keeping your 2025 goals on track.
FITNESS FUN
Dad Joke of the Week
Q — What do gym goers wear in the winter to keep warm?
A — Cardiogans.
When you hit a gym PR because you did the math wrong
“You go to the gym 6 days a week. Can I see your abs?”
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!