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I'm not afraid of storms, for I'm learning to sail my ship.

 
— Louisa May Alcott, author of Little Women
 WELCOME
In the newsletter this week, we’ve got express workouts and guidelines for a safer happy hour. Read on...

Amanda Freeman is the founder & CEO of SLT, a boutique fitness business with more than 20 locations in New York and the northeastern US. Attending fitness classes in LA introduced Freeman to the Megaformer, a piece of fitness equipment used to provide a low-impact, core-intensive full-body workout. She soon opened her first SLT studio (the letters stand for “strengthen, lengthen, tone”) in 2011 in midtown Manhattan.


(Here’s a peek into what attending an SLT class is like.

In an interview, Freeman provided this advice for would-be entrepreneurs: “There are so many pieces of advice, but one of the most important is ‘be decisive.’ You will have so many decisions to make on a daily basis. If you belabor them too much you won't get much done, and you'll get distracted from moving your business forward. Know that many of your decisions will be wrong, but you can always pivot and move on. You will learn a lot from both your right and wrong decisions.”

Here’s to a “decisive" week! Katherine & Linda
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 WORKOUT OF THE WEEK
Obe Fitness
Obe’s motto is “fitness should be made for real life.” The brand’s two cofounders were Hollywood talent agents who spent their careers creating and curating content. Realizing that people who lived outside New York and LA lacked access to premium boutique fitness content, they developed Obe as an online fitness platform. It now streams 14 classes a day taught by New York City-based instructors, ranging from 10 to 45 minutes in length, and offers a library of on-demand classes. Since the pandemic started, the subscriber base has grown tenfold.

Try this: Obe’s full-length workouts are restricted to paying subscribers, but the brand’s YouTube channel has “express” workouts that are ten minutes long. Try this no-equipment Express Dance HIIT workout for a lunchtime sweat break, or this no-equipment Express Sculpt Butt Class for a quick lower-body burn. Or, stack both workouts together to combine your cardio and toning.
Hip openers like the ones featured in this Express Hip Opener class are a perfect way to counteract the negative effects of sitting—check out our issue where we explore if sitting is the new smoking for more information on how hip openers can help.
 WELLNESS
How much is it really safe to drink?
Whether it’s stress or just boredom, doctors are reporting that many people have been drinking more during the coronavirus pandemic. And this could be a problem—especially for women. Because our bodies have lower water content than men’s, damage to the body’s organs can occur with lower doses of alcohol.

The Mayo Clinic says moderate or low-risk drinking for women is no more than three drinks in any one day, and no more than seven drinks per week. These guidelines are based on a “drink” being defined as 5 ounces of wine, 12 ounces of beer, or 1.5 ounces (one shot) of hard liquor.

Drinking can contribute to liver disease, sleep disorders, and depression. Binge drinkers may develop problems with attention and memory. And, alcohol is a carcinogen: a study done by the American Society of Clinical Oncology found that light drinkers—those who consumed one to three drinks per week—were at the lowest risk for developing cancer and dying prematurely.

Trying to cut back on alcohol consumption? There are tons of delicious concoctions you can whip up that are fresh, indulgent, and alcohol-free. Try this alcohol-free raspberry mojito with mint and lime, or this non-alcoholic Moscow mule combines spicy ginger beer with tangy lime juice.
  WHAT WE'RE READING
 
 How to properly structure a HIIT workout—it requires more rest and recovery than you may expect (SELF)

 Cooking vegan with minimally-processed ingredients: check out these vegan keto versions of comfort favourites, including burgers, chili, tacos, and bibimbap (I Eat Keto)

 Motivation to get up early: the mental benefits of alone time in the morning (Popsugar)

 A naturally low-carb dish, these Japanese-style cabbage rolls with ground pork uses simple ingredients and takes just 10 minutes to prep (Low Carbing Asian)
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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