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I attribute my success to this: I never gave or took an excuse.

 
—  Frida Kahlo, 20th-century Mexican painter
 WELCOME
In the newsletter this week, we’ve got hula hoop fun, a workout that switches things up every minute, and a diet celebrities love. Read on...
Can you get an actual workout from hula hooping? Deanne Love says yes! An Australian expert who has been teaching hula hooping since 2007, she has a YouTube channel with dozens of how-to from beginner tutorials to advanced techniques like perfecting isolations.

She even offers a hoop dance certification in case you want to get serious about your hula-ing. We love how she actually elevates hula hooping to a form of dance (here’s her freestyle to a Justin Bieber song).

Why not bring a hula hoop to the beach this summer and try some of these moves?


image via Giphy

Hoping you enjoy some feel-good workouts this week, Katherine & Linda
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 WORKOUT OF THE WEEK
Kym Perfetto a.k.a. Kim Nonstop
Kim Perfetto has had a long dedication to fitness at an elite level—she’s crossed North and South America, Europe, and Japan by bike, and her proudest achievement was winning the 2008 North American Cycle Courier Championship as first female and fourth overall. She later gained fame by competing on the TV show The Amazing Race in 2014.

Perfetto was one of the first cycling instructors when the founders of SoulCycle started up in New York; now, she’s a spin instructor on Apple Fitness Plus. She says of her SoulCycle experience: “Cycling ended up becoming my career, and fitness my lifestyle.”

Try This: EMOM is a workout format based on switching up the exercise “every minute on the minute”—the goal is to complete a certain number of reps, then you can rest for the remainder of the minute. We loved Perfetto’s 25-minute Full-Body EMOM Workout, which requires a set of weights and takes you through ten gruelling rounds that hit every muscle group, with agility explosive plyometrics like squat jumps and burpees for cardio. 
Another workout format option from Perfetto: a 20-minute bodyweight-only Total Body Pyramid Workout that starts with 10 reps of 7 different moves, then 9 reps, 8 reps, et cetera. As you fatigue, the number of reps goes down.
 NUTRITION

What is the ketogenic diet and who is it good for?
Katie Couric, Kourtney Kardashian, and Halle Berry are all stars who’ve lost weight or stayed fit using the ketogenic diet. But unlike most Hollywood diets, this isn’t just some fad—it’s also used clinically for some health conditions.

The ketogenic diet involves cutting carbohydrates such that your body enters a natural state called “ketosis”, where it burns fat for fuel. Studies have shown that eating a keto diet has many of the same advantages as fasting, but with fewer risks and more comfort for the dieter.

Nerd Fitness explains: “When you eat carbs, your body produces insulin to deal with the increase in sugar/glucose in your bloodstream. When you minimize carbohydrate consumption, this can result in less insulin production, and your body can become more insulin sensitive, which has a host of health benefits.”

Many people find this way of eating helps them control hunger and eat fewer calories, so they can lose weight with less effort and stress. A ketogenic diet has been shown to improve blood sugar control for patients with Type 2 diabetes.

Criticisms of the keto diet are that it can be tough to follow, weight loss benefits may not persist over time, and the foods on the diet may not offer enough variety.

For an exhaustive discussion of the pros and cons of the keto diet, check out the r/keto subreddit on Reddit; the how-to guide in the sidebar is a crowdsourced deep dive.
  WHAT WE'RE READING
 
 Twenty-one pieces of advice from health experts, for a happier and more balanced life (MindBodyGreen)

 Love cheese & bacon? This keto bacon cheddar cauliflower gratin is tasty & filling  as a main dish or side dish—you can even eat it for breakfast (Low Carbing Asian)

 A 15-minute upper-body workout you can do at home with dumbbells, created by a Barry’s Bootcamp instructor (Bicycling.com)

 This vegan Spanish beans & rice recipe is ready in 30 minutes (Choosing Chia)

 Back in the gym? Try this glute-focused workout that includes both barbell and banded exercises (Oxygen)
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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