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Power’s not given to you. You have to take it.

 –  Beyoncé Knowles Carter
 WELCOME
In the newsletter this week, we’ve got a workout with a part-time burlesque performer, a quick biology lesson on hydration, and a no-fail motivation hack. Read on... 

Barre3 was an early pioneer in the boutique-studio megatrend of barre fitness. Sadie Lincoln founded the company in 2008 with a flagship studio in Portland, Oregon. Since then she’s grown the empire to 140 franchise studios, plus an online streaming platform

Pushing against the superficial and self-critical style of conventional fitness, Lincoln has an approach that encourages self-acceptance—she asks her instructors to repeat this affirmation:“My power is not in the way I look; my wisdom is in my words.”

Reflecting on her founder journey, Lincoln said in an interview with Marie Claire: “It’s been such a good discovery to realize that being a female CEO is not my identity. That is not my worth. My worth is showing up every day in the in-between moments and being true to myself. I’ve learned that it’s an honor and a privilege being a woman who’s leading in my authentic way, and it has been a journey to get here… I’ve fallen from my pedestal a lot, and that’s okay. I’m just being human.”

Asking you to say “that’s okay” to yourself this week, Katherine & Linda
 
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 WORKOUT OF THE WEEK
Jake DuPree
 
Jake Dupree is an LA-based fitness instructor whose signature class is a barre workout he dubbed “Jake That Body”, with a combination of barre, HIIT and bodyweight resistance training.

Jake’s personality and comedic timing keep his workouts fun. In an interview with Time Out, he explained: “Through teaching I found my voice and owned my funny… Publications eventually started to write about me and I was rated one of the best barre instructors in LA.” When he’s not leading fitness classes Jake is a burlesque performer who has performed with the legendary Dita Von Teese.

Try this: Jake’s Ultimate 30-Minute Ab, Arm, and Leg Burnout Session is perfect for a no-equipment muscle-building workout. For a cardio hit, try his 40-Minute No-Equipment Cardio and Sculpting Workout.)
The Ultimate 30-Minute Ab, Arm, and Leg Burnout Session With Jake DuPree
Can confirm, those side planks are NO JOKE.
 WELLNESS
Motivation: Don’t break the chain
 
Episodes of Seinfeld will probably be on TV in reruns until the earth falls into the sun, and rightly so. But Jerry Seinfeld didn’t achieve the stratosphere of success just by being funny; he famously had a killer work ethic, too. 

Self-help and productivity expert author James Clear relays an anecdote Seinfeld told in an interview that illustrates a powerful motivation technique. Giving advice to a younger comedian, Seinfeld told him to get a big wall calendar, and for each day that he wrote jokes, put a big red X over that day.

“After a few days you'll have a chain. Just keep at it and the chain will grow longer every day. You'll like seeing that chain, especially when you get a few weeks under your belt. Your only job is to not break the chain.”

Translate this to your fitness goals by quantifying, tracking, and journaling in whatever style works for you. Usually we obsess on outcomes and results, but counterintuitively, a focus on consistency and repetition will get you where you want to be.
 NUTRITION
What are electrolytes, and why should you care about them?
 
Sports-drinks labels have vaunted their secret ingredient, “electrolytes”, ever since a Florida Gators football coach invented Gatorade in 1965.

But what exactly are they? 

Quick biology lesson: Electrolytes (such as sodium, chloride, and potassium) are chemicals that conduct electricity when mixed with water. They regulate nerve and muscle function, hydrate the body, and help rebuild damaged tissue.

Typically, you’ll get adequate supply of electrolytes from your balanced diet, but you may want to supplement if you’re doing extended bouts of intense exercise, or intermittent fasting. Muscle cramping is a warning flag of electrolyte imbalance.

The International Marathon Medical Directors Association recommends drinking only when you’re thirsty—no need to constantly replenish liquids—and, generally, to limit fluids to 4-6 ounces for every 20 minutes of a race, to promote electrolyte balance.

Rather than drinking a Gatorade, which has excessive sugar, try coconut water or just water with a pinch of sea salt as a less-processed electrolyte boost.

Or, you might try a low-sugar electrolyte drink mix after a serious sweat session—we like Hydrant and Nuun Sport.
 WHAT WE'RE READING
 Could your workout be damaging your hearing? Some fitness classes have nine times the recommended noise exposure dose for an entire day!

 A University of Oxford study found honey soothes coughs better than standard cough suppressants

 Slouching in your office chair? Try these exercises to improve posture (Oxygen)

 Wisdom on how to live a long and happy life from a 105-year-old man: “It is best not to tire the body with too many rules” (CNBC)

 Bookmark this list and enjoy all fall and winter long: 50 vegan soup recipes that are healthy and cheap one-pot meals (The Stingy Vegan)

 A meditative essay on how to overcome stress and get back into flow—does advice like “get comfortable with no” and “go to bed” resonate with you as it does with us? (Conscious Life)
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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