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My theory is that if you look confident you can pull off anything, even if you have no clue what you’re doing.

 
—  Jessica Alba
 WELCOME
In the newsletter this week, we’ve got a non-toxic success story, high-energy cardio, and weight-management tips that go beyond calorie counting. Read on...

Jessica Alba gained fame as a Hollywood actor in the series Dark Angel before going on to star in blockbusters movies like the Fantastic Four series. But even as she was making magazine lists of “world’s most beautiful women”, she was working on a purpose-driven business that put health and wellness first.

In 2012, Alba and two partners launched The Honest Company to sell eco-friendly home and personal care products, free of potentially irritating ingredients. The Honest Company has had its stumbles, weathering class action suits and customer complaints.



But despite bumps along the way, the company recently went public, confirming Alba as a self-made female founder mega-success—Forbes estimates her net worth at $340 million.

Alba explained in an interview with Good Housekeeping that her childhood asthma & allergies were the inspiration for starting The Honest Company: "I'd notice that every time I used certain cleaning products or hairspray, I'd get a headache or itchy eyes or a rash or I'd wheeze, so I'd stop using it, which made my life so much better. When I had my first child at 26, I wanted this new little person to live a healthy life too. I had a really lonely childhood, and I didn't have a lot of friends. I didn't want that for my kids."


Wishing you a toxin-free week, Katherine & Linda
Dear Fit Girls: Can we ask you a special favor? 

We now have hundreds of Fit Girls Society members receiving this email newsletter and we’re so thrilled to have you with us. Our goal is 1,000 subscribers by the end of 2021! 

Would you please forward this newsletter to a friend and tell them how much you enjoy it? It would mean the world to us. Thank you!
 WORKOUT OF THE WEEK
Trillfit, Heather White
Heather White couldn’t find a gym or fitness studio where she felt like she belonged—so, she says, “I created one.” She opened Trillfit in the Mission Hill neighborhood of Boston, exploiting her background in marketing to build the concept.

In an interview with Women’s Health, White explained her attitude towards building an inclusive space for fitness: “Wellness is holistic: It’s your emotional, mental, physical, and social well-being. And feeling like you belong someplace is an element of social wellness. If you don't feel that you deserve to exist in a space, that has an effect on your health.”

Try this: Trillfit’s YouTube channel has a bunch of high-energy, no-equipment follow-along workouts led by the Trillfit instructor crew, backed by hip hop. Try this 20-minute high-energy Cardio Dance routine, or this 20-minute Sculpt workout.
 NUTRITION
Does calorie counting work for weight loss?
The “Calories In, Calories Out” (CICO) theory of weight management models the human body as an engine—put in fuel, get out force. Based on this theory, if you burn more calories than you eat, you’ll lose weight. Adherents to this theory use apps like MyFitnessPal to track what they eat, and make sure they don’t go over their daily calorie allotment.

But is the human body really as simple as the engine of a Toyota Camry? The Energy Balance Equation is impacted by factors beyond food intake, including how much energy we burn at rest and in non-exercise activity. Hormone imbalances and insulin resistance can also affect metabolism, making it tougher to lose weight.

The American Council on Exercise recommends that, beyond just counting calories, anybody who is trying to lose weight should use techniques to reduce stress and promote hormonal health.

This means:
  • getting more high-quality sleep
  • using anti-stress tactics like deep breathing
  • tweaking your diet to include more protein and fiber to feel less hungry.
  WHAT WE'RE READING
 
 Simple self-massage: an Olympic gymnast explains how to work out your shoulder and back knots using a tennis ball (Well + Good) 

 Trying to build that booty? Check out these four lunge exercises that target  hamstrings and glutes (Oxygen)

 Want to eat vegetarian/vegan without overdoing stuff that comes out of a box? Tofu, nuts, seeds, and avocados are your friends. Check out these 27 vegan keto recipes for every meal (Stacey Homemaker)

 More bounce: seven top picks for home exercise balls (Greatist)

 How we sleep and what we eat can alter our gut microbes, which impact metabolism—here’s how to make sure they keep thriving (Alive.com)
Thanks for reading, Fit Girls! We’ll return to your inbox next week with more inspiration and knowledge. Got a tip for us or opinion to share? Email us—we love your feedback. Enjoyed this issue? Please forward to a friend—your referrals help us grow!
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