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When you fall, get right back up.
Just keep going, keep pushing it.

 
 –  Lindsey Vonn, winner of 4 World Cup overall championships in alpine ski racing
 WELCOME
In the newsletter this week, we’ve got cardio dance workouts, a home fitness tool to sculpt muscles, and a debunked “stay hydrated” myth. Read on... 

The fitness industry is fad-driven, but today’s trends are rooted in the creativity of pioneers decades ago. Pioneers like Jane Fonda, now 82, who put “aerobics” in Americans’ popular vocabulary. 

Her 1981 book Workout—the first-ever celebrity exercise program—topped bestseller lists for six months, and was adapted into a workout video that sold more than 17 million copies worldwide. It had both practical information (“Cut down on sugar”) and peppy motivation (“The more you treat yourself positively, the less you'll want or need to be negative!”)

Jane Fonda’s original workouts are posted on YouTube and are a time machine back to the era of day-glo leggings and high-cut leotards—and Fonda herself recently joined TikTok to share workouts, showing there’s no age limit on keeping fit and positive vibes. 

Inviting you to treat yourself positively this week,
Katherine & Linda
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 WORKOUT OF THE WEEK
Simone De La Rue, Body By Simone
 
“When I started my first studio, I was the bookkeeper, manager, cleaner, trainer. I did it all,” says Simone De La Rue, who opened her first location in 2011. Today, her Body by Simone empire includes studios in Los Angeles and New York, an online streaming service, a clothing line, and her book, The 8-Week Total Body Makeover Plan.

Simone’s method is based on cardio dance, light weights, and resistance bands; the workout includes elements of barre, traditional dance aerobics, and Pilates. Celebrity fans include Chrissy Teigen, Jennifer Garner, and Sandra Bullock. 

Try this: To experience Simone’s get-’er-done style, check out her 40-minute full-body workout, The Body by Simone Workout—the abs section is a killer. If you like more cardio focus, check out this 35-minute Dance Cardio Workout.

Want more Simone? Try her 14-day challenge video series, which methodically works each body part in sequence.
 FITNESS
Gym closed? Try exercise bands (Tom Brady swears by them)

With gyms closed we’ve been open to trying new types of fitness equipment for home workouts.

Tom Brady (who, in addition to being a star NFL quarterback, started fitness company TB12 with his longtime trainer) advocates resistance bands and has
used them exclusively for the past seven years.
This YouTube video by fitness expert John Meadows demonstrates how to use exercise bands to work out the upper and lower body.

Try a Bulgarian split squat on a step with resistance bands and—like John says—“your legs will get lit up quick.” Another idea for using these: while you’re out on a walk, take a break to loop the band around a pole to do a set of rows or tricep kickbacks.

The bands are available at most fitness-equipment stores; we ordered a couple from Meadows’ affiliated website, Elite FTS, and found them a surprisingly effective alternative to weights.
 WELLNESS
Debunking fitness myths:
Do I really need eight glasses of water per day?

 
Dr. Jen Gunter, Twitter health celebrity and author of the terrific women’s health book The Vagina Bible, is well-known for using her platform to debunk myths and erroneous beliefs. 

For example: the oft-repeated recommendation that we should drink eight glasses of water per day. Gunter calls this advice “the original fake news of medicine” and says there's no evidence drinking more water than you’re thirsty for helps clear your skin or make you lose weight. 

So don’t fret if you’re not finishing a gallon jug per day—keep your Hydro Flask by your side, but let your thirst be your guide.

Follow Dr Gunter on Twitter for more evidence-based wellness knowledge.
 NUTRITION
Why don’t you… prep meals for the week on Sunday afternoon?
 
Meal prep can save you time by batching your cooking, plus save you money by stopping you from ordering food delivery. And food you prepare for yourself is usually healthier than whatever Uber Eats can deliver.

The best way to get started in meal prep is to schedule a day to prepare all your meals for the week—Sunday afternoon is a popular choice. Use simple, dependable recipes—soups, stews, and stir-frys make great prep-ahead meals for multiple days in a row.

You’ll want to have an array of spices and seasonings in your pantry, and a kitchen stocked with tools like baking dishes and storage containers (here’s a useful kitchen supply checklist with spice-rack musts & handy appliances).

When prepping ahead, you can save money by eating food in season, shopping at cheaper stores like Costco and Walmart rather than Whole Foods, and sorting through your pantry and freezer so you can plan to eat through your inventory. 

Want ideas? Here are twenty delicious lunch recipes you can meal-prep on Sunday then feast on all week, including Spicy Chicken & Sweet Potatoes and Steak Cobb Salad.
 WHAT WE'RE READING
🧠How to train your brain to embrace challenges 

☕Love your morning coffee? Caffeine is the world’s most-used psychoactive substance—and consuming it might have helped societies thrive, says author Michael Pollan 

🍑Build a better backside: strengthening your posterior chain to achieve your strength and physique goals 

☀️Six myths of morning routines—who says we have to wake up at the same time every day?

📚A list of expert-recommended self-help books to inspire you this fall (we just reserved Jenny Odell’s How To Do Nothing at our local library)

🏃‍♀️Nine essential stretches to do after you run 

A body image coach on how we can think about our bodies in a liberated rather than judgemental way: “Body neutrality requires that we hold space for our desires exactly as they are, unpack which desires we want to take action on, and start building a life of freedom, fulfillment, and meaning”
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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