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Who can define for us with accuracy the difference between the long and short term!

Especially whenever our affairs seem to be in crisis, we are almost compelled to give our first attention to the urgent present rather than to the important future.

 
— Dwight D. Eisenhower, 1961 address to the Century Association
 WELCOME
In the newsletter this week, we put Gatorade’s new sweat patch to the test, plus tips on working with a trainer, and how to escape the urgency trap. Read on...

Okay, Fit Girls, ‘fess up. Who’s old enough to remember Cindy Crawford’s Shape Your Body Workout, the biggest-selling fitness video of the early 90s? The personal trainer you’ll spot popping into frame to give form cues to the iconic supermodel is Radu.

Radu was the hot fitness influencer of the 90s, training celebrities like Bianca Jagger and Candice Bergen at his Physical Culture gym in Manhattan. 

The New York Times profiled the Moldovan immigrant in 1992: “He is, and always has been, merely the toughest trainer in town, a practically primitive phys. ed. instructor who eschews Nautilus circuits and jazzy aerobic routines for old-fashioned calisthenics and dumbbell training.”

A precursor to CrossFit and functional training, Radu’s teaching predicted later trends: he promoted free weights and the use of heavy props, like swinging sledgehammers and flipping tires. Radu’s focus was ever on the athletic, not the cosmetic—though we’re sure his celebrity clientele appreciated what his famously tough workouts did for their physiques.

Flip a tire for us in your workout this week! Love, Katherine & Linda
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 WORKOUT OF THE WEEK
Tracy Steen

“If nothing else, move daily.” That’s the mission statement of personal trainer and coach Tracy Steen, founder of Move Daily Fitness in Kelowna, BC. Steel isn’t just a certified fitness pro—she has a master’s degree in counselling too. Steen’s chops as a personal trainer are showcased by the before-and-after photos she posts of physique transformations some clients have enjoyed. 

When it comes to working with a personal trainer, Steen offered this advice in an interview with Best Health: “Meet with them, and get a vibe on how you interact and connect,” says Steen. “You spend a lot of time together. You end up talking a lot, so if you don’t connect then ugh.” 

Try this: For Steen’s workouts, you’ll grab a set of light to medium dumbbells. Her 50-minute No Repeat Super Strength Workout uses compound movements (think side-lunge-plus-dumbbell-press, or deadlift-plus-front-lunge) to keep you motivated, with 1-minute sets of each exercise. 

For an energetic cardio burn, try Steen’s 30-minute No Repeat HIIT Workout that will keep you moving for the entire routine.
Keep up the motivation to “move daily” by following Steen’s Instagram where she provides ideas for exercises you can include in your home workouts.
 WELLNESS
How to defy the “urgency trap” with the Eisenhower Matrix

Do you sometimes feel like you’re spending too much time running errands and putting out fires, and not dedicating enough time to your “big hairy audacious goals”? The Eisenhower Matrix helps you sort tasks to figure out which you should de-prioritize, delegate, or not do at all.

Invented by US President Dwight Eisenhower, the matrix asks you to separate your tasks into four quadrants. The point is to avoid the “urgency trap” of spending 100% of our time on day-to-day stuff, and to make sure we dig into the long-term priorities that could transform our lives.

The framework was adopted by Stephen Covey in his book The 7 Habits of Highly Effective People, which became one of the bestselling self-help books in history.

To apply the framework, just draw a 2X2 grid and figure out what tasks are in the “Important” but “Not Urgent” square, and schedule time in your calendar to focus on them. This could mean booking professional development training, planning a special trip more than a year away, or setting aside a recurring timeslot for exercise. 

For more on the Eisenhower Framework and how to use it, check out this detailed guide by Todoist.
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 FGS REVIEWS
Gatorade Sweat Patch
$25.99, available at Gatorade.com & Dick’s Sporting Goods

After years in development, Gatorade has finally released their long-awaited sweat patch. Slap a single-use patch on the inside of your left forearm, get in a workout, and via a reading on the Gatorade app, you’ll learn about your sweat levels, sodium loss, and get personalized recommendations for nutrition and hydration. 



As someone who is beginning to train for her first marathon, I was excited to test Gatorade’s new patches to get actionable recovery insights. I found the Gatorade app pretty and easy to use, and I was excited that it seamlessly syncs with my run tracker of choice, Strava. (The app also works with Apple Health and Garmin.) 

I tried the sweat patch during two very intense workouts, both requiring much more effort than the thirty minutes Gatorade recommends to get a reading. 
  • Workout 1: an hour long HIIT session, the patch read no sweat loss. 
  • Workout 2: two hour half marathon, in which the patch registered minimal sweat loss but I returned home absolute soaking wet.
Dismayed and disappointed, I started to research. The problem? The sweat patches require a ton of sweat specifically from your forearms to get a reading — and women don’t sweat as much as men

Women have to reach a hotter core body temperature to start sweating, and untrained women sweat less than trained or fit women.

Body size is also a factor here, with larger individuals sweating more than smaller ones, and men generally are larger than women. 

The sweat patches seem like a product that was designed and tested on men, then marketed to both genders, just like seatbelts and many medicines.

Independent of my own lackluster experience, it’s hard for me to imagine how this product can be effective for both men and women. The app and patch present a one-size-fits-all experience; research says sweat just isn’t that simple. 

The verdict: For most women, the sweat patches won’t be useful for you. They’re expensive, the average athlete does not need this level of biometric data, and it’s hard for a woman to generate enough sweat to trigger the patch. We recommend the sweat patches only if you’re an advanced athlete who trains in a hot climate or warm environment—this will ensure you’re generating enough sweat to trigger the patch. — Katherine
  WHAT WE'RE READING
 
 Do you notice yourself slouching at your desk? Here are three easy exercises you can do right now to fix your posture (Back Intelligence, YouTube)

 Treat yourself to meal-prepped lunches this week. Here are two incredible vegan salad bowls with lentils and quinoa that bring delicious roasted radishes & sweet potatoes into the mix (Glue and Glitter)

 What exercises produce the best weight loss results? Strength training is key (ISSA Online)

 An authentic-tasting yet low-carb version of Indian favourite chicken tikka masala—serve with your favourite roasted vegetable as a side (Cassidy’s Craveable Creations)

 Humans are best equipped to cope with brief acute stress, not long-term chronic stress, so mental health during the pandemic may require lowering our expectations (Mark’s Daily Apple)
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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