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Take your victories, whatever they may be; cherish them, use them, but don’t settle for them.

 —Mia Hamm, two-time Olympic gold medallist & two-time FIFA
Women’s World Cup Champion in women’s soccer
 WELCOME
In the newsletter this week, we’ve got cardio with the fun of a dance routine, some love for a starchy carb, and tips on how to reclaim your schedule. Read on...

I am not a ‘before’ picture.” Louise Green is a personal trainer and founder of a fitness bootcamp for plus-size women, who encourages women to “unleash their inner athlete at every size”. Her book Big Fit Girl shares her story, and promotes exercise as an act of “body kindness”.

In a column for SELF, Green writes on how body acceptance helped her make a fitness breakthrough: “I felt like a failure, and my body image was terrible. I had internalized diet culture… But things started to change for me and the way I viewed health and fitness when I started working with a running coach who never used any body- or weight-centric talk or cues when she coached me. I started to see myself as an athlete.” 

Inviting you to consider treating yourself with “body kindness” this week, Katherine & Linda
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 WORKOUT OF THE WEEK
The Studio by Jamie Kinkeade

Jamie Kinkeade started teaching group fitness six years ago, and eventually mastered multiple formats and opened a fitness business named The Studio in Springfield, Missouri. Her videos provide high-intensity cardio workouts that combine dance and fitness, plus a dose of positive energy and inspiration. 

In the biographical description on Mindbody, Kinkeade explains the goals in instructing fitness: “Every day, I search for the ability to breathe, be the woman I want to be, make mistakes, take risks, believe in myself, and give openly to as many people with whom I come into contact.”

Try this: Kinkeade’s 25-Minute Cardio Dance Party with Modifications is an approachable yet challenging cardio burn. If you want a challenge, take on her 60-Minute Dance Cardio HIIT Workout and drown in sweat.
Hard, but not too hard — a perfect way to get your heart up over the holidays.
 WELLNESS
Boost your productivity with time blocking
 
Feel like you keep switching from task to task during the day, scrolling your inbox and not getting to the stuff that really matters?

Time blocking is a technique that can help. With time blocking, you intentionally plan out your day in advance to dedicate specific calendar “blocks” for certain tasks and responsibilities. 


This time-blocking guide from ToDoist explains exactly how to do it. Twists on the technique include “task batching” and “day theming”.

Time blocking helps you guard against distraction by “single-tasking”, making you much more productive than splitting your attention across multiple tasks. 

Committing to dedicating a block of time to a task helps you turn intention into action. Starting is easy: schedule a 60-minute block of time to work on a specific priority, turn off all distractions during that block, and stick to it!
 NUTRITION
Are potatoes good for you?
 
Remember “paleo”? Starting with Loren Cordain’s The Paleo Diet in 2011, a stack of books promoted that eating like paleolithic-era humans—leading to debates over exactly what those humans ate.

Potatoes are an ancient food: while they first arrived on Europe’s shores in the 1500s, archaeologists believe they were eaten 11,000 years ago in North America.

Despite that pedigree, some paleo promoters are anti-potato because they have a high glycemic index, meaning they can cause blood sugar to spike, then plummet.

Pro-potato argument? They’re a source of resistant starch, a type of starch that isn’t digested and acts like a prebiotic fiber that feeds “good bacteria” in the large intestine, improving gut health. Plus, potatoes are low in calories — a medium-sized baked potato has around 160 calories. And the peel is a source of potassium and folate.

With the right cooking method, a potato can be a delicious unprocessed food—for example, baked in the microwave (here’s a foolproof recipe from The Kitchn). Don’t be shy to add butter—the fat will make your spud more satiating. 
 WHAT WE'RE READING
 How to overcome work anxiety: open up to friends, take some time off, and practice positive thinking (Greatist)

 Exercise science for fitness success: exploring the principles of overload, progression, and adaption (VeryWellFit)

 Mom’s Chicken Stew, a hearty low-carb stew with lots of vegetables, perfect for fall (Buttoni’s Low Carb Recipes)

🤰A fitness platform especially for expectant mothers and new mothers, with expertise in pre & post natal fitness (Luna Mother)

 How you can support gut health and fight off pathogens by eating traditional probiotic foods—think yogurt, kimchi, and sauerkraut (Mark’s Daily Apple)

 20 people who lost more than 100 pounds reveal the secrets to their success (Buzzfeed)
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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