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If you don't like something, change it. 
If you can't change it, change your attitude.

— Maya Angelou, American poet, memoirist, and civil rights activist
In the newsletter this week, we’ve got the magic of sitting on the floor, the key to getting better results from your workouts, and a nacho-cheese-flavored warning. Read on...

It’s a reality: our lives are much more sedentary than those of our ancestors. Thanks to the conveniences of technology, not much movement is required to live—but our bodies still require movement as an input to thrive. 

Katy Bowman is a biomechanist and science communicator who leads workshops on the necessity of movement for human health. In her book Move Your DNA, Bowman argues that lack of movement is a critical lack in our lives: “I propose that movement, like food, is not optional.” Hunter-gatherer humans spent most of their time reaching, squatting, lunging and hanging—and no time sitting in a chair.

To get a full spectrum of “movement nutrition”, Bowman recommends using desks of various heights, and switching up chair-sitting with sitting cross-legged and kneeling. In fact, she’s such a believer recreating a natural sitting environment in her home, she uses tree stumps as dining-room-table chairs!

Encouraging you to embrace movement every day of your life, Katherine & Linda
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Fit Body By Julia
A stay-at-home mom of four and super-prolific fitness creator, Julia Kroesen has posted hundreds of full-length follow-along workouts on her YouTube channel. Besides having aspirational levels of physical strength, Kroesen focuses on some of the most effective workout formats, including HIIT, plyometrics, and free weights. 

If you do CrossFit you’ll recognize acronyms such as AMRAP (as many reps as possible) and EMOM (every minute on the minute)—but if not, no prior experience is required, just follow along. Kroesen often performs workouts designed by her followers, which brings enjoyable variety to her offerings. 

Besides fitness, Kroesen loves spending time with her adorable kids and sharing pics of them on her Instagram as they grow up. She also has a Facebook group where fans connect.

Try this: Kroesen’s hour-long Upper Body & Core workout uses minimal equipment—two dumbbells and a kettlebell—and has no plyometric jumping, so it’s ideal if you live in an apartment. 

Not a mind-blowing enough challenge for you? Try this 1000-Rep Full Body Challenge which has you repeat each exercise using dumbbells a hundred times. Whew!
Beware: this workout includes a ludicrous 16 minutes of ab work, so if midsection gains is your goal, this is your routine.
What is mind-muscle connection and why is it important?
The best hack to get more out of your workout without extending to more minutes or lifting heavier weights? Work on improving mind-muscle connection. It’s simple: focus on the contraction of the muscle while performing the movement. Pay attention to which muscles should be working, and consciously squeeze them. 

Muscle movement begins in the brain, says physiology professor Dr. Brian Clark in an interview with SELF: “Muscles are a puppet of the nervous system, and a muscle that does not have nerves regulating it is essentially useless in terms of force production.” 

Thinking about engaging the correct muscles during your movement allows you to keep form correct, avoid injuries, and improve mindfulness. Try it during your next workout.
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Is food science to blame for overeating?
When we overeat, sometimes it’s because the food—salty, sweet, or umami—just tastes too darn good. But could it be that the blandness of modern processed food, and the requirement to inject it with artificial flavors, is partly to blame for the obesity epidemic?

That’s the theory behind Mark Schatzker’s book, The Dorito Effect. In it, he explains that contemporary mass agriculture has focused on enhancing the cheapness and appearance of food, not the flavor. Food science has stepped into that gap with artificial flavor technology. Problem is, fake flavors short-circuit our satiety response. We eat more, yet stay hungrier. 

Schazker calls synthetic flavorings “obesity-inducing food intoxicants”. He explained in an interview with Vox: "The rise of obesity is the predictable result of the rise in manufactured deliciousness."

The fix? Avoid flavorings, whether labelled in ingredient list as artificial or natural. “Shop like a passionate Italian chef”, Schatzker says—“finding cucumbers that taste like cucumbers, tomatoes that taste like tomato.”
 How to Set Goals and Achieve Them Successfully (

 A keto-friendly version of Mexican cabbage rolls that uses store-bought taco seasoning and salsa to make an easy weeknight meal (SimplySoHealthy)

 If you’re trying to live healthier, encourage your partner to get on board: a study showed that when spouses teamed up on diet and exercise, success was twice as likely (Science Daily)

 An easy vegan minestrone soup with pasta and red kidney beans provides a toasty warm-up for chilly winter nights (The Stingy Vegan)

 Proper form for ideal results: certified fitness instructor Bailey Brown explains common workout mistakes and how you can fix them (YouTube)
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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