Good morning Gym Bros! Here we are again, with your daily dose of motivation and exercises. We really hope you're enjoying these, you can always let us know by messaging us on our socials or by reply to the pool at the end of every edition. Alright enough time wasted, let's start: 

• In Kendrick we Trust!

• Workout of the Week: Cardio For The Lungs

• Concentration Curl

• A compilation of social media posts from Gym-Bros all around the world

Sounds good? Then let's get started shall we?

Your daily dose of motivation!

"I always thought it was me against the world and then one day I realized it's just me against me."- Kendrick Lamar 

Stop comparing yourself to others, just make sure you're better than yesterday's you. 

Now take a quick 5 minutes of your day to give this video a listen. Mentality is key, with the right one, there's nothing you can't accomplish. 

Workout of the Week

Cardio For The Lungs 

Some of you don’t do cardio, we know it. There’s a popularized statement in the weightlifting community that cardio is bad for your gains. We're not here to discuss if it is true or not, we're here to say that even if it is bad for your gains, cardio is crucial to your overall health. Cardio will give you the strength to live your life at your best, while looking big with all of your gains! 

Warm-up

Hop on the treadmill and warmup by walking at regular speed for around 2-3 minutes

Section one

• Increase the speed until you reach a good jogging speed

Continue for 5 minutes

Section two

• Increase the speed to make it harder

Continue for 2 minutes 

Section three

• Reduce your speed to the one you had in Section One

Continue for 5 minutes

Repeat for the number of times you are capable of. If you are only beginning your cardio journey, it is normal for you to have a harder time, take it easy and focus on progressing through your sessions. 

Cooldown

Decrease the speed to the one you had in the warmup and walk it until you have better control on your breath. 

Now Let's get to Work!

Concentration Curl

The concentration curl focuses on your bicep and forearm. While resting your elbow on your quad, you stabilize the motion and make the exercise more efficient. Note that you should hold the dumbbell overhand for this one! 

Daily Self Growth Tip:

Build Confidence:

Build your confidence by recognizing your strengths and accomplishments. Beating yourself up for who you are won’t get you far. You’ve got to recognize your strengths, build yourself on them, and work on your flaws. That’s how you’ll manage to become the best version of yourself. 

Workout song of the day: Work by Rihanna and Drake 

Yup, that’s what you gotta do, everyday, WORK. Stop coming up with bullshit excuses and go work. Work on your body, on your business, on your mental, but do something! If you sit around and hope for anything better than what you’ve got now, We got bad news for you… IT DOESN’T WORK LIKE THAT.

Discovery Feed

Welcome to the Discovery Feed, a great way to discover new content creators and sources of inspiration. Each day, we manually select posts from content creators that we think deserve everyone's attention and could serve as good examples for you all. Feel free to follow these beasts and make sure to let them know who brought you to them by mentioning our twitter(@GymBronline) in their comments. 

That will be all from us! We hope you enjoyed today's newsletter and that you're one step closer to reaching your goals! Until next time, remember: 

Everyone needs a Gym-Bro.

The Locker Room

Welcome to the Locker Room, a safe space for Gym-Bros to interact with each other and to share their ideas. You can use this space to give a review of today's issue, make some suggestions, or even leave a comment for your fellow Gym-Bros which can be displayed in a future newsletter. Remember to be respectful towards everyone!

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