Heart Healthy Foods for You!

We are so thankful for you! Let’s keep encouraging one another to continue going strong and to stay committed.

🔷Reminder to sign up for your sessions in advance this week, to ensure you get the session times that work best for you. Accountability is key in total transformation.

It's all about ♥️ heart health in February (and March too!). We have discussed the importance of HIIT for our hearts and shared some amazing healthy recipes you love! This week is all about HEART-HEALTHY FOODS! These foods help your body and heart function as best as possible.
Here are some of the TOP 6 heart-healthy foods you need to add to your nutrition plan this week!

Top 6 Heart-Healthy Foods

1. Hemp Hearts are the "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart!  

3. Leafy Greens contain nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for overall better blood flow. 

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression are not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

6. Beets are full of healthy nutrients, like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents which have shown to reduce the risk of some cancers. Drinking beet juice has also shown to improve cardiorespiratory endurance and increases overall efficiency so this will help you get through your workouts! 

❣️Heart Healthy Anti-Inflammatory Guide 

Looking for some healthy recipes to try? Check out the TransFit website for some great ideas! 

TransFit GIRLS
We are so excited about our TransFit Girls 5:30pm Wednesdays! This is a great opportunity for 4th-6th grade girls to learn more about fitness and nutrition in a fun and encouraging environment. Sign up on the app to reserve your girl's spot! 

♦️Want to be a part of something amazing? Consider helping with the RISE TOGETHER 5K!♦️
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends. Our committee meeting is this (February 15th) Thursday 11:30am. Sign up today! Email us at transfitathens@gmail.com with any questions!

♥️ We are so thankful to serve you in your whole body health goals. Keep showing up, stay committed, all in, for God’s glory.

❗️Our updated cancellation policy: if you need to cancel your session, please give us at least 12 hours notice for 1-1 sessions and group sessions (or you will be charged a session fee - $25 to your account- for all access and packages), so we can fill your spot. Many sessions have waitlists.  Thank you kindly.

Please check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Why Fiber is Important in your Daily Nutrition!

Happy Worship Wednesday! 
So many questions about gut health and how the gut affects our body and mind. Recent studies show the balance or imbalance of bacteria in your digestive system is linked to overall health and disease.  A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain your physical health and mental well-being.

Set a goal this month❤️ to be intentional with your gut health and see how it affects every part of your health journey! 

Gut Health Info and Facts!
It is essential to maintain a healthy balance of good and bad bacteria in the gut. There are many reasons how the delicate balance of a healthy gut is compromised. We eat diets of sugar, processed foods, and alcohol. We consume antibiotics and have too much stress. These areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causing gut diseases and other problems in our bodies.

Here are FIVE tips to help your GUT HEALTH which can also reduce bloating and stomach tension!

1). Cutting back on sugar, processed foods, antibiotics, steroids, and synthetic hormones.

2). Cut back on stress. Stress is harmful to our health and is actually the second cause of unbalanced gut flora. Take more deep breathes, meditate, try yoga, and use physical exercise to de-stress.

3). Read food labels to decrease added sugar and processed foods.

4). Increase your Fiber intake. Eat whole, live, raw foods.

5). Supplement with a quality probiotic (kombucha, supplement, or fermented foods)

The colon (gut) has at least 500 different kinds of bacteria! One of the bacteria is the bifidobacteria making up the majority of the "good" bacteria that is in your gut. This good bacteria is benefited by the intake of probiotics.

Probiotics can help your digestive tract and help take up space in your stomach that could be taken over by a less healthful product or organism. Probiotics can be found in foods that have live and active cultures. A great source of probiotics is found in yogurt, kefir, cottage cheese, Kombucha, and sauerkraut. Add in one today! 

The Benefits of Probiotics

• Probiotics can help prevent or treat diarrhea caused by infections or antibiotics.

• Probiotics can improve systems of irritable bowel syndrome.

• Probiotics can boost the immune system.

• Probiotics can reduce inflammation and allergies.

Gut Health Fact:
The number 1 predictor of a healthy microbiome in your gut is the DIVERSITY of PLANTS in your diet! Start counting the number of unique plants on your plate. When you prioritize 30+ servings of different plants during your week, you’ll notice better digestion, clearer skin, potential weight loss, and overall health improvement. You can also add in a prebiotic in the morning to jumpstart your gut healing! Here is a highly recommended book! 

Why Add More Fiber:

- Women need fiber. Fiber aids in digestion, promotes regular bowel movements, and helps prevent constipation. 

- A high-fiber diet can lower the risk of developing chronic diseases such as heart disease, diabetes, and certain types of cancer. 

- Fiber can contribute to weight management by promoting a feeling of fullness, which can help prevent overeating. 

⭐️OVERALL: incorporating fiber-rich foods into a woman’s diet is essential for maintaining good health and well-being!

🎉NEW FIBER GUIDE HAS LAUNCHED🎉You can download this guide on our website! We have nutrition consultants on staff and would love to meet with you regarding your specific nutrition needs!

We sure do LOVE you people! Blessed by each of you! Thank you for all that you do by being such inspiring woman in this community! Please let us know how we can serve YOU better! We are truly stronger together! Wear your RED all week in honor of Heart Health Awareness.❣️

Check out our website for blogs, inspiration, recipes, workouts, and more!

Email us at transfitathens@gmail.com if you have any questions, want to offer a suggestion, or want to schedule a one-on-one Personal Training or Nutrition Session.

Blessings, 

Team TransFit

Reduce Inflammation & Experience Next Level Transformation

🔹We hope you are having a great start to the week! 🔹

We are excited to inspire you in your transformation goals and dreams. The time is now, let’s take our nutrition to the next level!
Inflammation gets a bad rap, but it is a natural bodily process. It can help your body fight off injuries and infections. Short-term inflammation can be a good thing. But long-term inflammation is another story. When inflammation becomes chronic, symptoms may show up.

Signs of inflammation:
Joint pain
Excess Fatigue
Trouble sleeping
Depression
Anxiety
Digestive problems (diarrhea,
constipation, acid reflux)
Frequent infections
Weight gain or weight loss

Many things can increase inflammation, including:
Poor diet
Stress
Infections
Autoimmune disease
Chronic illness
Toxin exposure
Lack of sleep
Hormone imbalance
Sedentary lifestyle
Obesity
Alcohol
Smoking

Thankfully, there is a lot we can do to lower inflammation with adjustments to your diet and lifestyle. So read on to learn the best foods, supplements, and lifestyle habits to reduce inflammation and transform your nutrition.

Some of the best things to add to your diet to help reduce inflammation are:

• berries

• fatty fish

• broccoli

• avocados

• green tea

• peppers

• mushrooms

• grapes

• turmeric

• extra virgin olive oil

• dark chocolate and cocoa

• tomatoes

• cherries

While these foods alone are great in reducing inflammation, we have an in-depth anti-inflammatory diet and lifestyle guide to help you understand how to reduce and rid the stubborn inflammation in your body!

A few pages from the Health Guide below:

New Recipes to Transform Your Nutrition 
Add these anti-inflammatory foods into your daily nutrition plan.

Meet 1-1 to Discuss Your Nutrition Goals
We would love to help you be intentional with your nutrition in the new year. Please reach out to us to schedule a 1-1 Nutrition Consult.  Katie Woodall is also serving clients with specific Macro Coaching.  If you have any questions please email us at transfitathens@gmail.com.

New Fellowship Area & Policies
With new Transformer Strength Sessions 7am, and 4:30pm session daily, we have moved our cubbies for keys and belongings into the main fellowship room. We want you to connect with old and new friends before or after sessions, this will give us more room to fellowship.🫶🏻

**We will be locking the door 10 minutes after sessions start to make sure to everything safe and secure. Please book your sessions in advance to ensure you get the time slot that you need. Due to full sessions and waitlists we need to instill a new cancellation policy.

Please note the cancellation fee is a session charge amount of $25, for any late cancellation or no show. Please cancel or reschedule 12 hours in advance to avoid any fees. If you have any questions please email us transfitathens@gmail.com.

Blessings,

Team TransFit

Bloating: What is it & How Do We Combat it?

Sweet friends,

We hope you are having a wonderful week! To continue this week strong, here are 4 words to hold onto:

1. Preparation : Plan to succeed in your workouts, your nutrition, and other specific goal! 

2. Accountability : Find a partner or a group to help you stay focused on your dreams.

3. Intentionality : Colossians 3:2 "Set your mind on things above, not earthly things". Be intensional about how you want to finish January.

4. Dedication : You are dedicated and you are a strong finisher. Will it be easy; no, but transformation occurs outside of your comfort zone! GO for it! 

We want to encourage you to finish STRONG! 2024 can be THE year and TransFit wants to help you reach your goals. Let's continue to work and stay positive through everything. We RISE together!

We want to tell you about the many opportunities to TRANSFORM with TransFit! Stay tuned! We are so excited for these options to grow in our fitness, nutrition, and spiritual journeys.

How Can You Combat Bloating?
Let's talk about bloating! Bloating is defined as when the belly feels or looks painfully stuffed, swollen, or filled with gas especially following a meal. While occasional bloating is common and usually harmless, chronic bloating can indicate underlying digestive issues such as irritable bowel syndrome, celiac disease, or food intolerances. Preventing bloating is crucial for maintaining overall well-being and comfort. Excessive bloating can lead to decreased appetite, reduced quality of life, and discomfort in daily activities. By adopting healthy habits like staying hydrated, eating a balanced diet rich in fiber, avoiding carbonated beverages, and moderating intake of gas-producing foods, individuals can mitigate bloating and promote digestive health. We are going to give you some tips and foods to help EASE bloating!

Here is a list of foods that work wonders for the body!

1.Avocados

These pear-shaped fruits (yep, they’re fruits!) are packed with potassium. Your body needs potassium to manage its sodium levels, which in turn controls the amount of water you hang onto. The better that system works, the less bloat you’ll have.

2. Bananas

Bananas deliver a potassium punch. One study showed that women who ate a banana before each meal bloated less than those who didn’t. Experts think that’s because they deliver certain gut bacteria that help calm gas production in the belly.

3. Celery

Crunch into some celery for a hydration boost to get your digestion moving. As a bonus, celery also provides certain flavonoids (tiny plant molecules) that reduce inflammation in your body -- including in your gut.

4. Turmeric

This spice that gives curry its yellow color contains a good bit of the compound curcumin. Studies show curcumin can tame IBS symptoms, easing discomfort, regulating the digestive system, and reducing bloating.

5. Peppermint

Studies show peppermint capsules can help relax the muscles in your digestive system. This helps push gas through to relieve stomach bloat. Peppermint tea can have the same calming effect.

6. Ginger

Spicy-tasting ginger gets your gut juices flowing. This aids your digestion and helps your stomach empty faster, which prevents bloating.

7. Asparagus

 Known for making your pee stink, asparagus is a good source of inulin, an insoluble fiber that feeds the good bacteria in your gut and helps keep you full.

8. Fennel

This root veggie and its seeds have a compound that relaxes spasms in your GI tract. With fewer spasms, gas can get through your gut more easily so bloat doesn’t build.

9. Tomatoes

A diet that includes tomatoes will load you up on lycopene, an antioxidant that works as an anti-inflammatory all over your body. Tomatoes are also full of potassium, which lowers levels of bloat-causing sodium in your body.

10. Kefir

Some studies say drinking kefir, a fermented yogurt-like beverage, takes away stomach gas by as much as 70%. Kefir helps break down the sugar in milk which can lead to bloating and pain.

Beat the Bloat:

1. Eat Slowly, consume smaller, more frequent meals

2. Chew your food well

3. Drink beverages at room temperature

4. Increase physical activity

5. Sit up straight after eating

6. Take a 10-minute walk after eating

If you feel uncomfortable or bloated after meals, it might be time to look at the types of foods you are eating. Foods that cause bloating include:

1. Broccoli
2. Cabbage
3. Kale
4. Legumes
5. Dairy

6. Salty foods

 7. Onions and garlic

 8. Wheat

 Instead, try these foods above and others that may help alleviate bloating.
Foods that don't cause bloating include:

 Cucumbers

 Asparagus

 Celery

 Chicken and fish

 Banana

 Pineapple

 Blueberries, raspberries, and strawberries

 Yogurt with probiotics

 Kombucha and kefir

 Fennel seeds

 Ginger

 Peppermint and chamomile

 Turmeric

 Cinnamon

Performance Ready Nutrition
We are SO excited to provide the services of Performance Ready Nutrition at Transfit! We will serve as a pickup location for pre-ordered food from Performance Ready Nutrition. They focus on providing easy access to healthy, macro-balanced meals that are just as tasty as they are good for you!! You will order your meals for the week from their website and then it will be delivered to us for you to pick up!

We also offer protein bars and muffins in the studio every day! This is a great way to get your proteins in after class!

We would love you to serve ESP with us in planning our RISE TOGETHER 5k! Join our Team! The race is May 5th 3pm!

Did you miss out on our lunch and learn from a few weeks ago? No worries! You can find it here on Youtube, or read a more detailed description on our blog!

Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you with a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2024 the best year yet, body, mind, and spirit! 

You can purchase packages on our FREE TransFit app AND website!

We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, or suggestions!

Blessings, 

Team TransFit

Lunch & Learn Recap!

Happy Saturday sweet Friend!

Wow! What an AMAZING lunch and learn with YOU, Cynthia Sheperd, Elisabeth Johnson, Cindy Mercer, and our TransFit Staff! If you couldn’t make it we have you covered below! We learned so much about Menopause, Genetic Testing, BMI, Supplements, and how hormones play such a crucial role in whole-body health. We had delicious salads from The Pine and a fun giveaway from Monkees topped off a fantastic event. We want to make sure you have all the information you need to LIVE TRANSFORMED!

 Here is the recap of what we learned!

NOTES FROM THE PANEL
(Please note these are rough notes, please watch the video for a full explanation)

- It is harder to keep weight off as we age

-Short interval training (HIIT) -great for hormones and estrogen levels and bones, heavy weight lifting is key

-Hormone changes lead to more abdominal fat, less muscle 

-Menopause absence of ovarian function, average age 52, starts 5-7 years before and continues 5 years after, 1/3 of a women’s life

-Estradiol decreases - visceral fat increases, raises HDL

-Ozempic shots are for diabetics, these drugs are an easy fix that won’t last, and you will lose muscle mass not fat on these shots 

-Optimize fat loss: intake more protein, monitor your diet (my fitness pal), exercise, add in weights 

Questions:

*Would you recommend genetic testing for cancer? What age?
-1st degree or 2nd degree, what type of cancer matters…some organs if cancerous are related some are not 

-Talk to doc about family history and then genetic counseling would be the next step- may be no earlier than 20-21 years old 

-Also matters if perimenopause cancer or later

*Is breast cancer and alcohol correlated -> increases risk 

A glass of wine a day is more risky for breast cancer than hormone replacement 

*Struggle with sleep?
melatonin, cutting screen use, tart cherry juice, magnesium 4 hours before bed 

*Non-negotiable supplements 

Diet best but hardest way to get nutrients

Calcium 1200 mg

Vitamin D- most people are deficient hard to overdose 

Magnesium elemental 200-300 mg- LT

Magnesium helps with sleep as well 

Multivitamins are mostly a waste of money 

B complex 

A E K, zinc - these vitamins you can get too much of

Collagen good for joints

Turmeric with pepper- anti-inflammatory 

Be careful taking supplements with thyroid medicines, and talk to a doctor if on other medication about when and if to take 

Bone broth can also be a good source of collagen 

Want 3rd party approved supplement 

*How to determine your best weight at your age?
 Waist circumference, bigger, cardiovascular issues, diabetes 

Body mass- strive for 25

Wrist- big bone or delicate 

Menopausal women often gain 15 pounds 

*How detrimental is caffeine to bone health?

Coffee decreases colon risk

Moderation 

Colas, diet colas, carbonation - not good for bone health

*How to increase muscle mass and decrease fat?
Lift heavy, more protein, time your protein around exercise, divided doses

Average 70 grams - 100 grams (minimum)

Not calorie-focused but macro-nutrient-focused 

Water with electrolytes (protects kidney function)

HIIT

Walking, weight-bearing walking 

Dr. Sheperd Recommended the Next Level Book 

Dr. Mercer Recommended following Dr. Haver youtube/Instagram Galveston diet 

Top Foods for Hormone Health
1. Organic, Non-GMO, Whole Soy Foods
2. Cruciferous Vegetables
Including broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, cabbage, radishes, and turnips, cruciferous vegetables help process and remove excess estrogen from the body.
3. Fiber
The absolute minimum goal of grams of fiber per day for optimum health in 30g. However, I believe you can and should do better than that! For reference, 1 cup of fiber-rich foods contains about 4 to 5 grams.
4. Protein
Protein is essential for allowing hormones to communicate throughout your body. Protein is also the building block for hormone production in the pituitary gland -- FSH, LH, and TSH. These hormones go on to trigger release of sex hormones, estrogen, testosterones, and progesterone.
5. Essential Fatty Acids
The most important EFAs are Omega-6s and Omega-3s. However, the American diet is typically oversaturated with Omega-6s. A healthy addition of Omega-3s are required for circulation, fighting inflammation, and strong brain health. Nuts, seeds, fatty, cold water fish, olives, avocado, and eggs are all great sources of Omega-3s. 

4 Supplements that are PROVEN Effective 

1. Protein 

2. Vitamin D 

3. Creatine 

4. Caffeine  

To Conclude:
We are all fearfully and wonderfully made by out Creator, different and beautiful. We all need a different approach to whole body health at different ages and stages in our lives. Reach out to any of the panel speakers to schedule a 1-1 to determine your best full body approach to achieving your specific goals!  We are here to serve you.

🔹Mark your calendars, Bible Study WEDNESDAY 12PM & 7PM, TransFit Girls 5:30pm Wednesdays. TransFit App has updated schedules. 

 ⭐️ Note: our new 7am & 4:30pm sessions.
 
❗️Our updated cancellation policy: if you need to cancel your session, please give us at least 12 hours notice for 1-1 sessions and group sessions (or you will be charged a session fee $25), so we can fill your spot. Many sessions have waitlists.  Thank you kindly. 

Our Team is praying for you and we want to help you transform. Please reach out to us with prayer requests or how we can serve you best! Please email us at transfitathens@gmail.com.

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

5 Evidenced Based Supplements To Reduce Brian Fog

  Good Morning sweet friend,                     

        
The short week had me all discombobulated. I was forgetful and felt off kilter all week. As I dug into extra research on brain fog, I loved reading and learning more about specific supplements and how they can help us. I hope this information below will help you as you move into your weekend. It’s time to reset, renew, and revive your body and mind!  September here we come! 

 Excited to challenge, inspire and encourage you,
Caroline  

What is Brain Fog?
 

“Brain fog” is not a medical condition but a group of symptoms like memory trouble, lack of focus, fatigue, and scattered thoughts. Low nutrient levels can be a cause, so taking supplements may be beneficial. Always check with your physician before taking supplements and make sure products are third party approved. 

Many factors, including nutrient deficiencies or inadequacies, may contribute to brain fog symptoms. These are more common in people with medical conditions commonly associated with brain fog . 

The information below  covers 5 evidenced-based supplements that may help with brain fog.

5 Supplements for Brain Fog

1. Vitamin D

Vitamin D is a fat-soluble nutrient necessary for immune system function, brain health, and more.

Having low or deficient Vitamin D levels may negatively impact cognitive health and contribute to brain fog symptoms.

People who have depression or depressive symptoms often experience brain fog symptoms such as poor concentration and memory problems. 

Vitamin D deficiency is associated with an increased risk of depressive symptoms. Research suggests that vitamin D supplements can help increase vitamin D levels and may help improve depressive symptoms, including brain fog . 

Other studies show that vitamin D supplementation may improve overall mental health — including mood, negative thoughts, and symptoms of anxiety and depression — in certain people . 

Also, a small study in 42 postmenopausal women who were low in vitamin D found that those who supplemented with 2,000 IU of vitamin D per day for 1 year performed better in learning and memory tests than those who took 600-IU or 4,000-IU doses. 

2. Omega-3s

Omega-3 fatty acids are well known for their impressive health effects. Taking concentrated omega-3 supplements may benefit brain health and improve certain symptoms of brain fog, including difficulties with attention and memory. 

Studies show that supplementing with the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) may support brain health, including memory, attention, and mood.

A study including 176 adults with low omega-3 intake found that supplementing with 1.16 grams of DHA per day for 6 months led to improvements in episodic and working memory compared with a placebo.

Omega-3 supplements may also improve depressive symptoms and boost mood, which may help reduce symptoms of brain fog.

What’s more, omega-3 supplements may help improve anxiety symptoms. People who experience anxiety may report symptoms of brain fog because anxiety can negatively affect mood, concentration, and memory. Our hormone health meal plan includes multiple recipes with Omega-3’s.

3. Magnesium

Magnesium is an essential mineral that’s in beans, seeds, and spinach. It’s necessary for many essential body functions, such as enzymatic reactions, energy production, nerve function, and blood pressure regulation. 

Many people don’t get enough magnesium in their diet, which may negatively impact brain health and lead to brain fog symptoms such as difficulty concentrating.

Low magnesium levels are common in those who are stressed and can even increase susceptibility to stress. 

Stress can cause memory impairment, poor concentration, and anxiety symptoms. 

For this reason, maintaining optimal magnesium levels through supplementation may help reduce susceptibility to stress and therefore improve stress-related cognitive impairment and brain fog symptoms.

Some research suggests that magnesium supplements may also help treat symptoms of anxiety and depression, which may improve symptoms of brain fog related to these common mental health conditions.

4. Vitamin C

Vitamin C is well known for its role in immune health, but this nutrient also supports many other important functions in the body, including brain health.

A study that included 80 healthy adults found that those with adequate blood levels of vitamin C performed significantly better in tests assessing memory, attention, reaction time, and focus than those with low vitamin C levels.

Low vitamin C levels may also negatively affect mood, and vitamin C deficiency is linked to depression and cognitive impairment.

5. L-theanine

L-theanine is a compound that’s concentrated in green tea and other plants.

Some studies suggest that taking an L-theanine supplement may help improve mental alertness, reaction time, and memory.

A recent study in 69 adults ages 50–69 found that a single dose of 100.6 mg of L-theanine improved reaction time and working memory on cognitive tests.

L-theanine supplements may also reduce tension and enhance calmness and relaxation.

What’s more, a small study found that 200 mg of L-theanine per day helped reduce stress-related symptoms and improve sleep and certain aspects of cognitive health compared with a placebo.

In Summary

Reducing stress, improving sleep quality, and supporting cognitive health may all help relieve brain fog.

Multiple factors may be contributing to your brain fog, so it’s important to work with a medical professional to get to the bottom of why you’re experiencing these symptoms and create a treatment plan. Whole body health and wellness is at the center of what we do at TransFit. Please let us know how we can serve you. 
 

Our Hormone Health Recipe Book Has Many Recipes to Help You Feel Your Best

Goal Sheet
Another helpful handout for you is our FREE goal sheet  and habit tracker on the TransFit website to help keep track of your new healthy habit, whatever it is for!

TransFit Goal Sheet!

TransFit Bible Study Wednesday’s 12pm September 13th

We will start our study through Priscilla Shirer's book, Gideon, this Wednesday, September 13, 2023. Get the book here! Please sign up on the TransFit App so we can plan accordingly. Open to the community.💙

Join the Bible Study GroupMe!

1-on-1 Sessions To Reach Your Goals
Interested in a 1-on-1 personal training or nutrition session to work on your specific goals? Schedule a time to meet with one of our Certified Personal Trainers 1-on-1 through the TransFit app or through the website! 

Schedule a 1-on-1 Here!

🔷We are excited and READY to inspire you this week.  🔷

At TransFit, we love to serve you in anyway to help you stay committed to your health goals, in body, mind, and spirit!

We do have 4:15pm & 4:30pm Strength sessions this week! Check out our website for blogs, inspiration, recipes, workouts, and more!

Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one. We are excited to serve you! 

Blessings, 

Team TransFit

Healthy Back to School Recipes 🍓🍉🍏

Sweet friend,

What an awesome way to finish up July! It's almost a new month! Let's reset, recharge, and be renewed to make August the best month, yet!

It's almost back to school time! 📚 Let's get back into our routine of healthy lunches and dinners! Some days, the thought of planning out meals may seem overwhelming. We are excited to help you jump back into this school year one step ahead!
 

We have so many amazing options for weekly meal plans along with tips and tricks to get your family back into a healthy routine on our website! Plan out your meals and workouts ahead of time to give you the kick-start you need to get back on track! The Back to School Meal Plan has a week’s worth of family-friendly healthy meals with recipes that are laid out for you to help make this transition back to school a smooth one! Download the meal plan & recipes below and check out the “Back to School Tips and Tricks!”

Recipes the Whole Family Will Love!

Get excited! These recipes will be a hit for your whole family - leaving every plate empty! With busy schedules during the week, set time aside to meal prep on a day that works for you- possibly over the weekend! Meal Prep is a key to your success in reaching your goals! Meal prepping weekly will help you feel more organized and less rushed when it comes to making meals for your family. Download these tasty recipes and start your meal prep today!

We also have a variety of new meal plans to meet whatever your nutrition goals are for the upcoming month! Whether you're wanting to get in more protein or start practicing the Mediterranean Diet, we can help! These are also full of recipes that your family will love! Check out those meal plans here! 🥗

We also have a new & improved meal plan for college students! Check that out here!

Lunch Box Essentials

In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day!

1. Protein

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butters (great for dipping, too), beans, hummus or hard-boiled eggs. *Check out our previous blog on protein here! *

2. Whole grains

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

3. Colorful fruits and vegetables

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great: apples, bananas, oranges, grapes or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

4. Sweet and salty snacks

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

5. Hydration

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars. Add in electrolytes to your child’s lunch can also help them stay hydrated! 

Back to School Tips and Tricks

Check out these awesome tips and tricks to help your family get back in the routine of eating healthy! It’s important to get your kids involved in the process of choosing and making healthy recipes to keep them intrigued and excited! Check out the tips and tricks below to incorporate into your meal prepping!

Meal Prep Mason Jar Salads for Your Healthy Lunch!

We hope you enjoy the Back to School Meal Plan and recipes! We are excited to help you kick-start August with these recipes to help you COMMIT to your nutrition goals! Take a picture when you try these awesome recipes and send them to transfitathens@gmail.com!

Get ready for the updated Fall schedule! Starting August 8th for TransFit Athens, check the App for TransFit Oconee new updates hours.
Check the TransFit App for the updated schedule and session times and sign up for your session at least 24 hours in advance to ensure you get the time you need. Please arrive 5 minutes before your session starts and bring your sparkle towel.

Thank you for all that you do by being such inspiring women in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Mediterranean Diet & Recipes! 🥗🥑🍅

Sweet friend,

Happy Thursday! This week was AWESOME at both studios. We love seeing the progress and determination that is being put forward!  The community at TransFit is inspiring and that can only happen with you! Thanks for the hard work and encouragement. 💪

I am so thankful to be back in the studio with you after an amazing European Vacation. We enjoyed delicious food from France, Italy, and my favorite, Greece. Now I know why everyone really loves the Mediterranean diet so much!! 

I had the opportunity to speak at length with our Sailboat Captain, Stratous, about his lifestyle growing up in Crete. He said most everyone on the island has their own mini garden, where they grow olives, lemons, and other crops. They eat whole fresh foods and tons of seafood. Most live long, healthy lives. He made us lunch on the sailboat of homemade bruschetta, pasta, feta, olives, and shrimp. Unbelievably fresh, delicious and felt so light. Such a gift.~Caroline 
 
With the Mediterranean diet, following this way of eating is more of a lifestyle than a diet. The Mediterranean Plan is based on eating in moderation and giving your body the nutrients, it needs daily through whole foods. Below are some lists of food groups and all about the Mediterranean diet and how YOU can incorporate it into your weekly meal plan. Also, we are so excited to announce our NEW MEDITERRANEAN RECIPE & MEAL PLAN EBOOKS! 

What is the Mediterranean Diet?!
As you can imagine, the diet is composed of foods that can be found along the shore of the Mediterranean Sea. Ranging from veggies to red meat to yogurt this diet is full of bright colors and delicious flavors. Some of the main food groups as listed below.

• Fruits, vegetables, whole grains, nuts ad legumes all minimally processed and grown locally preferable.

• Olive oil as the principle source of fat

• Cheese and Yogurt consumed in low amounts

• Red Meat (high quality) consumed infrequently and in low amounts

• Fresh fruit for desserts and sweets containing added sugar only eaten a few times a week

• Wine consumed in low to moderate amounts, with meals

Easy Ways to Incorporate A Mediterranean Diet Into Your Life

 It all starts with small changes. You can start with the changes you think will be easiest for YOU first.

🔹 Switch from butter or margarine to olive oil. Olive oil is great to cook with or fry an egg in a pan with! Another great way to incorporate this healthy fat into your meals is to replace cream-based salad dressings with an olive oil dressing. Some great ingredients make your own salad dressing with are vinegar, Dijon mustard, parsley, garlic, oregano, and lemon.
🔹 Eat nuts and olives as snacks. This is a great replacement for a processed snack.
🔹 Replace bread with whole-grain products. A popular, sprouted grain bread is Ezekiel 4:9 Bread. This bread combines 6 grains and legumes that create health benefits you normally cannot get from breads, pastas, and cereals including amino acids, protein, vitamins, and fiber. Other whole grains that are awesome are bulgur, barley, farro, and couscous.
🔹 Begin each meal with a salad. This way you become more full-on greens! Choose crisp, dark greens and add lots of color!
🔹 Eat more legumes! This includes lentils, chickpeas, beans, and peas.
🔹 Eat lean meat.
🔹 Cut out sugary beverages.
🔹 Seek out the best quality food available.
🔹 Farmer’s markets are an EXCELLENT source of locally grown and in season foods. While farmers markets aren’t open now, buying produce in season allows for cheaper and more nutritious fruits and vegetables.
🔹 Lastly Mediterranean meals are most often shared family style!

Recipes from our NEW Mediterranean Recipe Book 
(Click and hold the recipe too save)

Pick Up Healthy Meal at TransFit with 
 Performance Ready Nutrition

We are so excited to help you with your whole body healthy journey. We will be carrying Grab and Go items from PR Nutrition and will have a cooler to store the full meals for pickup. Check out the Website here and get excited! Place your orders by Friday at 10pm.

We are so excited about these new Mediterranean Meal Plans and Recipes. We hope they can serve you in reviving your healthy kitchen. If you would like to meet with one of our staff in a 1-1 for nutrition or personal training please email us here. 

Let’s all work the rest of this week to increase our water, increase our protein, and eat more Mediterranean foods. Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one. Check out our website for blogs, inspiration, recipes, workouts, and more! We are excited to serve you! 

Blessings, 

Team TransFit

💪Strong Arms: The Importance of Triceps!

Happy Motivation Monday!!! Let’s keep focused on our goals as we enter a new week. Lots of women are restarting the Transform 30 Challenge. Print one from the link below and join us!! 🏆

In March, we are focusing on strengthening our bodies, pushing ourselves out of our comfort zones with heavier weights and challenging exercises! 💪 Today, we want to talk about triceps how important they are to the arm. All the hype follows the biceps, but the tricep makes up for HALF of your entire arm!!! When strengthening a muscle group is important to engage muscles that counteract each other, so when working out biceps, the triceps should be right there with them in the workout. 

💛 Email us with any questions regarding nutrition consulting, sessions, Bible studies, 1 on 1’s, or prayer requests! We are here for you and would love to talk with you! 💛

Why Train Triceps?
Triceps are the most important muscle in the arms to train.

The triceps muscle makes up 60% of your upper arm, making it a crucial part of the body to exercise regularly, and one that you really ought to pay attention to if you’re looking to tone, define, and strengthen your upper body.

The triceps muscle lies along the back of your upper arm and is twice the size of your bicep muscles, with more muscle fibers per square inch.

The triceps start at the top of the shoulder blade and the arm bone, running down the back of the arm bone, crossing the elbow and inserting into the back of one of our forearm bones. These muscles help stabilize your shoulder joint, and they act as an extensor of the elbow and shoulder.

As your triceps become stronger, the strength and stability of your shoulders and elbows also increases. This in turn will increase the functionality, flexibility and range of motion of your arm, improving your performance in everyday tasks, as well as sports which require arm movements and upper-body strength like tennis, swimming, and basketball.

Most, if not all upper-body exercises will recruit the triceps in some way.

4 Reasons to Train Triceps More
 

1. Triceps make up 2/3 of your arm
Triceps are the largest muscle group in your arms, running from the elbow to the shoulder. With a main role to straighten the elbow, triceps are made of three bundles of muscles - which means they have more potential to grow. The most prominent are the lateral and long heads which run from the
 
 shoulder to the elbow. The last head, known as the brachialis or medial head, is under the lateral and long heads. It is usually only visible when looking at the arms from the side. Therefore training these three bundles of muscles will make your arms appear much larger and toned.

2. To help with complex weight training exercises
The triceps are involved in many complex weight training exercises that target different muscle groups (e.g. Military presses, half presses, bench presses, dips). Despite having a strong chest or back, weak triceps can cause imbalanced muscle growth and risk injury, With stronger triceps, you can perform and progress better.
A simple anatomy of the triceps

3. Shoulder stability and functional movements
The triceps are often overlooked when it comes to shoulder stability. In fact, it is attached to the shoulder blades and is involved in rotation and adduction of the arm. Having strong
triceps can help stabilize the shoulder joint at the top of the humerus (bone of the upper arm).
The triceps also fixate the elbow joint when the forearm and hand are used for fine movements like writing. More specifically, the three bundles of muscles have different functions - the long head for force generation, the lateral for movements requiring high-intensity force and the medial for more precise, low-force movements.

4. Isolation & Convenience
This is much less of a reason but more of a fun fact: Triceps muscles can be worked out individually from any other muscle group on your body. Specifically, the tricep extension targets only the triceps without any assistance from other muscle groups. This can help strengthen the tricep muscles and even out any unbalances between sides. The tricep extension exercise can also be done with different types of resistance and in various positions, making it a convenient exercise to incorporate into your workout routine
 

Favorite Tricep Exercises:

Diamond Pushups
To execute a Diamond Pushup correctly, begin in the high plank hold position with your hands placed close enough so that your thumbs and index fingers are touching, forming a diamond shape.
Then, lower your body to your hands slowly while keeping your elbows tight to the body and explode up, lifting your body off the ground and returning to the Diamond Pushup position.

 Side Dips
Side Dips are an effective way to isolate the tricep muscles. This exercise requires no equipment and can be performed by athletes of varying fitness levels.
Start by laying down in a straight line on your right side. Place your left hand on the ground in front of you, and push your upper body up off the ground. Your hips and feet should remain touching the ground at all times.

More Tricep Exercises to LOVE:
Tricep extensions
Tricep Dips
Tricep press downs
Skull crushers
Close grip press
Tricep Kickbacks

Avocado Chicken Salad

Ingredients:
2-3 boneless, skinless chicken breasts, 1 avocado, 1/4 cup chopped onion, juice of 1/2 a lime, 2 Tbsp cilantro, salt and pepper to taste

Directions:
1. Cook chicken breasts and let cool. 2. Shred chicken. 3. Chop up and cream avocado with a mixer. 4. Combine shredded chicken, avocado, and all other ingredients.

Performance Ready Nutrition 
Remember TransFit is a pickup location for your healthy meals and snacks. Order online By Friday at midnight and pickup your meals at TransFit on Tuesday! Enjoy!

Want to be a part of something amazing? Consider helping with the RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends. Sign up today! Email us at transfitathens@gmail.com with any questions!

Please check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Friday Fun: Our Favorite Sweatshirt!

What a FUN Friday in the Studios! Thank you for waking up (5:30am HIIT), showing up with a smile, and giving your best (8:15am and all morning sessions)!  Excited for our Saturday Strength Session at 9am.

We love starting March with incredible energy and contagious encouragement!  We have had some new merchandise drop in the studio this week and within a day, it has sold out. Many of you have asked us if we can order you this special soft stream oversized crew sweatshirt!

The answer is YES! 

Perfectly Oversized Cropped Crew

Color above is Velvet Dust.

Perfectly Oversized Cropped Crew

Color above is Wild Indigo.

WHY lululemon made this: 

Nothing but love for this perfectly oversized cropped sweatshirt. Super-soft fabric with a matte, peach-fuzz finish make this pullover impossible to take off! 

Please include in your email which color you would like and size and we can special order this for you. We can ship it to you or you can pick it up in the studio next week! Elizabeth Norris, our Retail Director will assist you with any special order or size you need. 

Check out our other online inspirational merchandise here!

Order Your Performance Ready Nutrition Meals Today to pick up at TransFit Tuesday!

We are thankful for our clients and friends! Check out our website for more blogs, inspiration, free recipes, workouts, and more!

Let us know how we can serve you!  Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

💙💃💪 Happy International Women's Day!!!

Happy International Women's Day! What an honor it is to know you and to have you as a part of the TransFit community! Thank you for being you! TransFit is proud to celebrate International Women's Day and honored to be able to lift up so many incredible women!!! We 💙 our community and can't wait to continue to TRANSFORM in mind, body, and spirit with y'all!

Our team wants to help you achieve your goals and dreams! Sign-up for a session, one on one, or nutrition consultation today! Join us in 5 Points, Watkinsville, or online today. 💪

Friends, to celebrate International women's Day here are some pictures of the fun we've had recently transforming!

Strong Women Get Their Protein In!
Protein is so so important in our diets everyday!! In session we always discuss the importance of getting in your daily protein, especially after you have exercised. Refueling our bodies is just as important as moving them. Here is a link to an article with great protein sources!

Pomegranate Cherry Yogurt Parfait
This is one of our favorite recipes from our Transform at Home Program!

Did you know that:

👏🏼 Greek yogurt is super high in protein
👏🏼Pomegranates are really high in nutrients
👏🏼 Greek yogurt is a great source of protein
👏🏼 Pomegranates are great for runners & recovery

Check out our website for more blogs, inspiration, free recipes, workouts, and more!

Let us know how we can serve you!  Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Exciting March News!

We love this new month as it signifies HOPE and new life! Spring is coming. We are so excited to encourage you to more confidence, energy, and strength for March! Let's remember to have intentional GOALS and set our mind each day, so we can continue to LIVE TRANSFORMED in all that we do! We are so proud of YOU! Let's conquer March together.

We are PUMPED for some new specials and programs this month. To aid in goal setting for March printed Transform at Home and Transform by Prayer booklets are here to purchase! These can be ordered on our website here or purchased in studio. 

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Transform at Home

4 weeks of TRANSFORMING meal plans, recipes, shopping lists (over 45 recipes) to cut, lose, lean, maintain, or build muscle and loose fat.

• 30 days Online-On Demand Workouts you can access anywhere anytime.

• Strength Workouts, HIIT Workouts, Bone Strength, + Yoga to do daily

• Blank Meal Plan template for you to customize

• 30 Day Challenge Template

• 30 Day Transform Your Body Exercise Plan + Workouts for each day

• Getting Started Guide and 10 Steps to Success

• TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• Weekly inspiration and email support ****

  
  Purchase TODAY and join us in completing this lifestyle challenge during the month of March! Buy HERE online.

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Transform by Prayer

The 31 day devotion includes scripture, reflection, call to action, worship music, a list of God’s Promises and inspiration. The 31 Day Devotion is journey that will transform your life written by our very own, Caroline Ward. Grab one in store or buy HERE now!

Pick up a TRANSFORM 30 Challenge in the studio or print one here! Many are restarting the TRANSFORM 30 for March! 

MARCH NEWS TO HELP YOU LIVE TRANSFORMED!

Check out these awesome opportunities and specials to RISE TOGETHER in March!

NEW Merch!
Whoop Whoop! We've got new Lululemon and Free People!!! Follow us @transfitfashion on Instagram, shop here on our website or join us in studio for some shopping!!

TransFit GIRLS
We are excited for another fabulous month of TransFit MIDDLE SCHOOL GIRLS! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. It is at 4:30pm with Personal Trainer Chloe Friedel. Sign up on the app to reserve your girl's spot! 

The RISE TOGETHER 5K is coming up!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends.

The 5K is on May 6th! Start training NOW! Check out the TransFit website for different 5K training plans for all ages! This could be an awesome opportunity to help the kiddos set a goal and finish it by maybe doing a family run once a week as preparation.

If you would like to be a part of helping us with the 5K through donations or volunteering, please go to the TransFit website HERE. Thank you!

Email us at transfitathens@gmail.com with any questions!

TransFit Oconee 
Katie Woodall is excited to serve you in South Oconee. Check the TransFit App for availability for sessions. 

1-1 Personal Training, Nutrition, & Running Sessions
Our Team is excited to serve you! Do you have a big goal or dream for this year?  Accountability is they key to success. Let our team guide you! Set up a 1-1 Personal Training Session to meet your specific needs. 

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Check out this yummy Roasted Cauliflower and Leek Soup! Katie Throne from Porky Goodness shared this awesome recipe with us! 

Ingredients:
1 head cauliflower
2 leeks
1 32 oz container of chicken stock
2 garlic cloves
2 TBSP butter, salted
Olive oil 
Kosher salt
Fresh ground black pepper

Prep: Cut cauliflower into florets and trim leeks. Only use the white and light green part of the leek. Thinly slice leeks and wash thoroughly and dry in a salad spinner. Mince two garlic cloves.

Directions:
1. Pre-Heat oven or toaster oven to 375 degrees. Arrange cauliflower on parchment paper and drizzle with olive oil. Toss and add a pinch of salt and pepper. Roast for 15 minutes or until slightly charred. 
2. While your cauliflower is roasting, add 2 TBSP butter to a Dutch oven and let it melt. Add sliced leeks and cook on low about 15 minutes. Add your minced garlic to the leeks and stir for one minute. Add the chicken stock and cauliflower. Add 1/2 tsp salt and pepper. 
3. Let the soup simmer until cauliflower is tender enough to blend. 
4. Use a handheld immersion blender or add soup to a blender (one that is OK for hot liquid). Blend until smooth.
5. Taste! Add more salt and pepper to taste. If it isn’t thin enough for you, add a little chicken stock or water to your liking.

We are thankful to serve you in your whole body health goals. Keep showing up, giving your best for you, for today.

Please check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

💙Blessings, 

Team TransFit

💪Does Muscle Actually Weight More than Fat?

What an awesome week we've had an end to February! Lent has begun, and we celebrated Marti Gras Tuesday in studio! The weather is beginning to warm up and the flowers are beginning to bloom! What an exciting time of year!!! The commitment in 2023 has been INCREDIBLE, and we are so thankful for the TransFit community! Let's continue to TRANSFORM as we transition into spring over the next few weeks!

We love getting your questions! Email us, text, us, ask our TEAM! We are here to sere you to reach your whole body health goals. 

Muscle vs. Fat: Clearing Up The Misconception 

Does muscle actually weigh more than fat?

Muscle mass is denser than fat mass and you will undoubtedly gain weight from lean muscle gains. While your clothes may feel looser, the scale may tell you otherwise.

Common sense tells us a pound of muscle and a pound of fat have to weigh the same, but they do differ in density. This means if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That’s important when you’re on a nutrition plan and part of your goal is the lean look of muscle.
 

Muscle vs. Fat: The Benefits of Muscle
 

Muscle boosts a person’s metabolism, so a pound of muscle will burn more calories at rest than a pound of fat. What does this mean? Even when you’re not exercising — you could be sitting on the couch watching TV — you will be burning more calories just by having more muscle.

Muscle has other benefits, too. It’s critical in improving bone density and helps prevent the loss of muscle mass that occurs with aging, allowing people to stay active as they get older.
 

Does Muscle Actually Weigh More Than Fat?
 

The short answer: Yes, muscle does weigh more than fat—by volume. The muscle will weigh more if you take a bowl of fat and compare it to a same-sized bowl of muscle.

The catch: That number on the scale shouldn't matter here because the benefits of having more muscle in the body outweigh having more fat tissue.
 

How Having More Muscle Affects Your Health
 

Muscle is a star player in keeping your body happy and healthy long-term for several reasons.

For starters, lean muscle mass can help manage blood sugar, keeping Type 2 diabetes at bay.

"The number one consumer of blood sugar in the human body is skeletal muscle," explained Tim Church, MD, MPH, Ph.D., professor of preventive medicine at Pennington Biomedical Research Center at Louisiana State University. So, the more muscle you have, the greater your potential to stabilize your blood sugar.

As a bonus, the blood sugar-regulating effect is instant and lasts after exercise. So if you do a workout today, your muscles will utilize blood sugar better over the next 72 hours.

Also, as you age, you'll want a healthy amount of muscle rather than fat.

"Muscle is a commonly overlooked marker of healthy aging," Church said. You start losing muscle mass around age 40 or 45. This age-related decline in muscle is known as sarcopenia, one of the biggest reasons many older adults can have trouble doing simple tasks without help.

Even better news is that muscle can help you maintain a healthy weight by raising your basal metabolic rate or the number of calories you burn at rest. Exactly how many extra calories you'll burn by adding muscle is unclear.

We know the more muscle you have, the faster your metabolism.

Lastly—and least importantly, in terms of health—the muscle density might cause it to weigh more, which also means it takes up less space in the body. "If someone gains 10 pounds of muscle, a lot of times they'll barely notice that on their body," Seedman said, "whereas, if you gain five or 10 pounds of fat, you definitely notice that."
 

How To Lose Fat and Gain Muscle in a Healthy Way
 

Strength training is the most effective way to build muscle and cut back on fat.

"If you only have a limited amount of time to work out, strength training is exponentially more powerful," Seedman said and added that you could manipulate work and rest ratios to get more cardio benefits from your strength routine.

It is recommended doing a full-body strength routine at least two- three times a week. Try lifting to the point of near-failure in each set—that means those last one or two reps should feel nearly impossible to do without breaking form.

If you're trying to shed fat while building muscle, keep the rest periods short between sets (30 to 60 seconds) to increase the intensity of the session. 

We love answering your questions and please email us more here. Transformer Strength Sessions, Small Group, Bone Strength, and 1-1 Sessions are a great way to to build muscular strength and lean muscle mass. A new month is approaching a perfect time to reach a new goal! 

 Dinner Bells

Ingredients:

• 5 medium red or orange bell peppers

• 1 lb. lean ground turkey

• 1 cup chopped onion

• 2 1/2 tsp. dried Italian seasoning

• 2 cloves garlic, minced

• 1/2 tsp. salt

• 1 1/2 cups cooked quinoa

• 1 jar (25 oz.) marinara sauce

• 1/2 cup water

Directions:

• Cut off tops of peppers. Clean out completely and discard seeds. Place peppers upright in a 4-6 quart crock pot.

• Combine turkey, onion, Italian seasoning, garlic and salt. Stir in rice (or Quinoa). Spoon into peppers.

• Pour most of the marinara sauce over peppers. Add water to remaining sauce in jar. Cover jar and shake. Pour over peppers.

• Cover and cook on low-heat setting for 6 hours or on high-heat setting for 4 hours.

• Transfer peppers to serving plates. Spoon sauce over top. Let stand for 5 minutes

RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends. We are so grateful for everyone who has helped out in the past and we would love for volunteers again this year! We need You to make this the best 5k of 2022! If you are interested in being on a 5K planning committee or would like to volunteer to help on race day, please fill out this short survey HERE!

Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you a healthy inclusive approach to help you achieve your fitness goals! 

🔹Our 30 day ALL ACCESS Package is on exclusive for $150 now. Move your body everyday, try our new Tuesday evening 6pm Yoga Session, or 4:30pm Strength Session. 🔹

These packages will get you on the right track to make 2023 the best year yet, body, mind, and spirit! Please book your sessions in advance so you can ensure the time that works best for you. If you are on the waitlist, you will be notified via email when a spot opens. Thank you! 

You can purchase packages on our FREE TransFit app AND website!

💙We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, suggestions!

Blessings, 

Team TransFit

Why You Need HIIT!💙

Happy Mardi Gras Day! 💜💚💛Wear your purple, green, and gold in the studio! Such a great start the week!  We have loved hearing all of your goals and healthy habits for the Iron Sharpens Iron challenge, and we will be continuing to encourage you toward progress daily! Our Lunch and Learn was also SO INFORMATIVE!!!!! Make sure You watch the video on YOUTUBE or catch the recap email. Let's continue to commit to our goals this month. You are strong!

This month is all about HEALTHY HEART HIIT! But what is HIIT anyway?

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2022, based on an annual survey by the American College of Sports Medicine.

HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 2 minutes in length—broken up by brief recovery periods.

How hard is hard? That depends on the interval length, and your body but the key is to go as hard as you can for the duration of the effort. So, you’re working in your VO2 max zone, or about 90  percent of your max heart rate (or a 9 on a scale of 1 to 10) for the duration of the high interval. Then you recover - your bring your heart rate down.

How much recovery you take between intervals depends on your goals. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well.

New studies on the benefits of HIIT make the news regularly. Take, for example, researchers found that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improved mitochondrial function—when your cells can change fuel to energy quickly—just as well as 30 minutes of moderate exercise in a group of active men and women. In other words, going ALL out two minutes of really hard INTERVALS can give you the same fitness benefits as a 30 minute steady, moderate pace workout. 

So it’s no surprise HIIT training is outstanding for your cardiovascular system. ♥️Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks; increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training, and significantly lower your resting heart rate.
It also makes your body a furnace of a fat burner. HIIT fires up production of your body’s growth hormones that help you maintain muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.

And it does more than benefit your body. HIIT is also amazing for your mind. Research shows that high-intensity workouts improve cognitive function and increase levels of brain-derived neurotrophic factor (BDNF) more than easier exercise. BDNF is essential for learning, memory, and mood regulation, and your brain uses it to repair and maintain brain cells. HIIT really can help you live transformed in body, mind, and spirit!

TransFit offers HIIT options on Tuesdays, Thursdays, & Fridays! Maoist Transformer Strength Sessions have ant least two minutes of HIIT as well. HIIT Sessions are designed for every skill level so come give it a try! You can sign up to reserve your spot on the app!

After a heart pumping HIIT session you will want to try an inspirational YOGA Session. TransFit family, we now have yoga Tuesdays at 6:00 PM and Friday 9:30 AM. Join us to renew your mind and revive your body.  

Save the stretches below and use to stretch your hamstrings and IT bands.

TransFit GIRLS
TransFit MIDDLE SCHOOL GIRLS is in full swing! Look at them rocking the Rise Together 5K T-Shirts! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. These sessions are Wednesdays at 4:30 PM. Sign up on the app to reserve your girl's spot! 

RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends. We are so grateful for everyone who has helped out in the past and we would love for volunteers again this year! We need You to make this the best 5k of 2023! If you are interested in being on a 5K planning committee, sponsor the event or would like to volunteer to help on race day (MAY 6th), please fill out this short survey HERE!

Reminder for your day, "we were not called to be flawless, we were called to be faithful". Keep showing up, giving your best for you, for today. We are excited to serve you in reaching your goals. If you would like to meet for a 1-1 Session email us here.

Please check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions.

Blessings, 

Team TransFit

Heart Healthy Foods

Let’s keep focused on our goals from the Iron Sharpens Iron Challenge. We can encourage each other to continue going strong and to staying committed. We are better together!

All about ♥️ hearts in February. We have discussed the importance of HIIT for our hearts and we have shared some amazing healthy recipes to love! This week is all about HEART-HEALTHY FOODS! These are foods that help your body and heart to function to the best of their ability. So without further ado, here are some of the TOP 6 heart-healthy foods you need to add in this week!

Top 6 Heart-Healthy Foods

1. Hemp Hearts are the "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart!  

3. Leafy Greens contain nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for overall better blood flow. 

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression are not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

6. Beets are full of healthy nutrients, like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents which have shown to reduce the risk of some cancers. Drinking beet juice has also shown to improve cardiorespiratory endurance and increases overall efficiency so this will help you get through your workouts! 

Looking for some healthy recipes to try? Check out the TransFit Athens website for some great ideas! 

Performance Ready Nutrition 
Remember TransFit is a pickup location for your healthy meals and snacks. Order online By Friday at midnight and pickup your meals at TransFit! Enjoy! 

EXCITING FEBRUARY  NEWS!
Check out these awesome opportunities to RISE TOGETHER and Finish Strong in February!

Weekly Wellness Nutrition Group

 If you would like to join us in February (Mondays 9:30) please email us here or sign up on the APP for the RISE TOGETHER WEEKLY WELLNESS PROGRAM.

Sign up on the TransFit app today to reserve your spot for this awesome opportunity! 

TransFit GIRLS
We are so excited to start back with our TransFit MIDDLE SCHOOL GIRLS today 4:30pm! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. Sign up on the app to reserve your girl's spot! 

Want to be a part of something amazing? Consider helping with the RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends. Sign up today! Email us at transfitathens@gmail.com with any questions!

♥️We are thankful to serve you in your whole body health goals. Keep showing up, giving your best for you, for today.

Please check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

February Lunch and Learn - Happy Hormones, Skin, and Body 2023

Wow! What an AMAZING lunch and learn with YOU, Brookes Vaghn, Kaylan Ashford, Laura Francis Smith, and our TransFit Staff! We learned so much about nutrition, movement, skin care and how hormones play such a crucial role in whole body health. We had delicious salads from The National which topped off a fantastic event! We want to make sure you have all the information you need to TRANSFORMING! We can make the most of every day! 
 Here is the recap of what we learned!

KEY TAKEAWAYS from the Lunch & Learn!

Hormones are chemical messengers that travel through the bloodstream to tissues or organs and work slowly over time to impact mood, metabolism, growth, reproduction, temperature regulation, and more! When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. 

Hormone imbalance may look like: 

Infertility and irregular periods

-Weight gain or weight loss that is unexplained and not due to intentional changes in your diet

- Depression and anxiety

- Fatigue

- Insomnia

- Low libido

- Digestive issues

- Hair loss and hair thinning

- Hot flashes and night sweats

- Brain Fog

 How to Balance our Hormones 
 

o   Eat whole foods, largely plant-based
o   Mediterranean style diet
o   Consider adding organic non-GMO soy products to combat hot flashes
o   Targeted supplementation of Magnesium, Fiber, Vitamin D, DHEA, B12, and Omega 3a depending on diet
o   Balance your HIIT and cardio workouts with low impact strength exercises

Get in touch with Brookes Vaughn Here!

To schedule an appointment with Brookes at the Ashford Center call 706-353-2550.
Also follow her @thewomenshealthcompany on Instagram!

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Top Foods for Hormone Health
 

1. Organic, Non-GMO, Whole Soy Foods

2. Cruciferous Vegetables
Including broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, cabbage, radishes, and turnips, cruciferous vegetables help process and remove excess estrogen from the body.
3. Fiber
The absolute minimum goal of grams of fiber per day for optimum health in 30g. However, I believe you can and should do better than that! For reference, 1 cup of fiber-rich foods contains about 4 to 5 grams.
4. Protein
Protein is essential for allowing hormones to communicate throughout your body. Protein is also the building block for hormone production in the pituitary gland -- FSH, LH, and TSH. These hormones go on to trigger release of sex hormones, estrogen, testosterones, and progesterone. The recommended value is .8 to 1.2g of protein per body weight.
5. Essential Fatty Acids
The most important EFAs are Omega-6s and Omega-3s. However, the American diet is typically oversaturated with Omega-6s. A healthy addition of Omega-3s are required for circulation, fighting inflammation, and strong brain health. Nuts, seeds, fatty, cold water fish, olives, avocado, and eggs are all great sources of Omega-3s. 

4 Supplements that are PROVEN Effective 
 

1. Protein 

2. Vitamin D 

3. Creatine 

4. Caffeine  

Skin Health
 

Kaylan Ashford and Laura Francis Smith discussed the important  of Sunscreen, Retinol, and Vitamin C serum. They arms discussed the difference between all the facial treatments available for creating and  maintaining vibrant skin.   The first step to treating problematic skin is to correctly diagnose the problem. At your initial appointment a comprehensive medical and skin care history will help to direct your  treatment. 

To Conclude:

We are all fearfully and wonderfully made by out Creator, different and beautiful. We all need a different approach to whole body health at different ages and stages in our lives. Reach out to any of the panel speakers to schedule a 1-1 to determine your best full body approach to achieving your specific goals!  We are here to serve. 

💗Celebrate with us tomorrow! Galantines Workouts tomorrow wear your pink or red. 💗. 

Our NEW CLIENT ACCESS 30 Day Package is $120 today, and current clients ALL ACCESS is $150! A great opportunity to transform.

Our Team is praying for you and we want to help you transform. Please reach out to us with prayer requests or how we can serve you best! Please email us at transfitathens@gmail.com.
 

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

February Client Spotlight - Shelley Stearns 2023

Happy MindRight Monday! We hope everyone had a restful, fulfilling weekend and is ready to be INSPIRED by our February client spotlight to get into the studio, drink you water, and try a new healthy habit.

Our client spotlight embodies our February theme of Iron Sharpens Iron. Proverbs 27:17, “Iron sharpens iron, so one personal sharpens another.”

Incredible Client Spotlight

Shelley Stearns
 

We are so excited to spotlight our first TransFit Oconee client—Shelley Stearns! “For years, I  have passed Shelley countless times walking these country roads on my way home.  Even on freezing cold winter mornings, Shelley would be bundled up walking! She  would inspire me then to bundle up and soak in the sunshine and get my own steps in! 

I didn’t know Shelley well then, but I knew one thing — she is consistent! She is also  motivated! She strives to be healthy, to serve her family with love, and she honors her  body through movement. I was thrilled when she came to try out the new Oconee studio. She is always up to try new exercises, to step out of her comfort zone, to go the  few extra reps and try a slight heavier weight! I am so proud of her progress! Week after  week, she prioritizes her workouts — even if that means getting in a strength workout at  5:30 am!”

Shelley, what an inspiration you are to your family and to so many women in our  community, including me. I am grateful for her commitment to whole-body health, and it  has brought me so much joy watching her get stronger each workout at TransFit  Oconee! 

You will see in her pictures that Shelley and her husband Dave have a beautiful family!  Not only do I get the honor of training her, but also a few of her daughters as well! Just  another example of how we are all stronger together!! Katie Woodall, TransFit Oconee

Words from Shelley

“I began working out at TransFit Oconee in October. I have always exercised; my mom  modeled exercise as being important when I was growing up. I had just gotten out of the  habit of strength training when Covid-19 hit. As I was getting older, I wanted to be strong  for my family...especially as more grandchildren were entering our world. I also realized  that as I was approaching my mid 50s, it was easier to gain 5 pounds and harder to take  it off. So, besides gaining strength, I wanted to lose a few pounds. 

I have always enjoyed the camaraderie of exercise. Meeting new women, developing  friendships with them, and encouraging each other has been something I've enjoyed  over the years. When I first started TransFit, pushups were impossible! My goal was to  be able to do just one. I'm thankful to have reached that goal and more! Katie has been such an  encouragement to me and very patient with me when I can't remember from one set to  another how to do the exercise. Adding TransFit to my weekly routine has been  relatively easy for me because by nature I am a fairly consistent person who thrives on  routine. I regularly go to TransFit 3 times a week. Besides TransFit, I have enjoyed  walking with friends over the years as a form of exercise. 

After my first baby was born (when I gained over 60 pounds and she was only 6  pounds, 5 ounces), a friend put me on a walking weight loss plan. I knew if I didn't lose my weight quickly, I probably never would. So within 3 months of giving birth, I was back  to my pre-pregnancy weight. 

My husband and I have six biological children and one adopted son. In 2011, we moved  to Zambia, Africa for a year to serve Christ on the mission field. We were able to do this  because at the time we were homeschooling all of our children and my husband was  self-employed and able to leave the business for 13 months. While there we met,  fostered, and adopted our son, Samson. My greatest blessing has been the privilege of  raising these 7 children alongside my husband, Dave, to be warriors for Christ. Through  the ups and the downs, we believe that our responsibility is to show our children what  an authentic relationship with Jesus Christ looks like and to pray that they would love  Jesus and want to serve Him with their life. 

Being healthy is important to both Dave and me. We try and eat healthy (mostly at  home) and exercise. I love homemaking....cooking, cleaning, sewing, reading...so  having supper around the dinner table was a normal occurrence for our children.”

Shelley, You are an inspiration and encouragement to us in so many ways! We are so proud of your dedication to whole body health and wellness for God’s glory! You sharpen us all! We celebrate you! 

Recipes from Shelley:

Peach Smoothie! (Some say it's better than Chick-fil-A'a)

1 cup ice 

1 cup favorite milk 

1 serving vanilla protein powder 

1 cup frozen peaches 

Quick and easy!

Easy Banana Bread!

It's 7 ingredients and they are all “1”....except for the bananas, so you can memorize it  easily: 

1 cup Flour 

1 cup Sugar 

1 stick of melted butter 

1 egg 

1tsp baking soda 

1 tsp salt 

3 ripe bananas 

Mix all together in a mixer. Pour into a loaf pan that you have sprayed and dusted with  flour. Bake at 350 degrees for 45 minutes.

Check out our website for more blogs, inspiration, free recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

February News and the MIND Diet

Happy February!! A month of Valentine's, black history, Groundhog Day, and you guessed it.... TRANSFORMATION! We loved watching your progress whether through Transform 30, Transform at Home, and weekly Wellness sessions with Lea.
The year is just getting started though! This month at TransFit we are excited to begin our Iron Sharpens Iron Challenge. The  challenge is based on the verse Proverbs 2, "As iron sharpens iron, so a friend sharpens a friend." We want to embody this verse and lift each other up in our accomplishments and help each other along the way to our goals!

We will have notecards that can be filled out after any class! If you would like a partner, we can also help you find an accountability friend!!

Important Nutrition Information 
The MIND Diet for Alzheimer's Prevention
The Mind diet focuses on improving brain health and preventing the onset of Alzheimer's by cutting out foods that are linked to slower cognitive activity in the brain. Alzheimer's is a progressive and devasting neurodegenerative disease that causes memory loss and confusion. 
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and is a hybrid of the Mediterranean and DASH diets! It is a plant-based diet that limits the intake of animal products high in saturated fats. A big tendancy in this diet is a high consumption level of berries and leavy green veggies. Health benefits from foods in this diet include: lower stress levels, lower inflammation, AND slower aging.
When our bodies lack antioxidants we need, oxidative stress occurs and the body can no longer fight toxic molecules in the body. This ultimately causes cell damage in the brain and throughout the body!! Several diseases such as cancer and Alzheimer's are closely liinked to this!
SO... here are some of the BEST and WORST foods for the MIND Diet:
BEST:
- green leafy vegetables
- Nuts
- Berries
- Beans
- Fish
- Poultry
- Olive Oil
- Wine (no more than 1 glass a day)

Foods to Limit:
- Red Meat
- Butter and margarine
- Cheese
- Sweets (brownies, ice cream, etc. No more than 5 servings a week)
- Fried or fast food (Try to only have one serving a week)

A tip to sticking to any diet is to remember it's all a balance! If you starve yourself from the things you love the most, you will eventually crave too much and break and binge! Just try and incorporate some of these habits into your day to day life and remember, we eat to feel good and fuel our bodies with HEALTHY nutrients!!

Tuesday Night Yoga

We now offer yoga Tuesday's at 6pm! Join us in studio for an awesome spiritual and physical growth and stretch!
Click here to see the full TV interview on Fox 5 News of Caroline and the DAWGS yoga!! Yoga is vitally important for all of us! 

Bible Study

Wednesdays at 12pm we are reading through Encountering God by Kelly Minter! These sessions are a knowledge packed hour. Please join us as we learn how to incorporate God in every aspect of our lives every day!

TransFit Girls

We are still having our TransFit Girls sessions every Wednesday from 4:00 - 4:30 taught by Chloe Friedle. You can sign your girls up on our app!

Rise Together 5K Meeting 

Join us to be apart of our 5k supporting ESP. Our 1st meeting will be Friday 10:45am. Come serve with us and make the Rise Together 5k the best yet! 

TransFit Oconee 

New Session Times and sessions, check out the app for schedule updates and email Katie Woodall for details! 

We are so proud of you all for staying strong throughout January and we can’t wait to see you all live transformed in February!💗 As always, you can sign up for classes on our FREE app!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

Finishing January Strong + BLOATING Tips!

Last full week of January! We realize that you have had so much going, BUT NOW it feels like 2023 is in full swing! 

How can you finish January strong?

🔹4 words to hold onto this week: 🔹

1. Preparation : Plan to succeed in your workouts, your nutrition, and other specific goal! 

2. Accountability : Find a partner or a group to help you stay focused on your dreams.

3. Intentionality : Colossians 3:2 "Set your mind on things above, not earthly things". Be intensional about how you want to finish January.

4. Dedication : You are dedicated and you are a strong finisher. Will it be easy; no, but transformation occurs outside of your comfort zone! GO for it! 

We want to encourage you to finish January STRONG! 2023 can be THE year and TransFit wants to help you reach your goals. Let's continue to work and stay positive through everything. We RISE together!

As February approaches, we want to tell you about the many opportunities to TRANSFORM with TransFit! We are so excited for these options to grow in our fitness, nutrition, and spiritual journeys.

 Transform 30

 Transform @ Home

How Can You Combatting Bloating?
Let's talk about bloating! Since it is something that happens to everyone, we were so happy when speaking at the Terry Woman's Initiative, the college girls brought this issue to our attention! Bloating is defined as when the belly feels or looks painfully stuffed, swollen, or filled with gas especially following a meal. We are going to give you some tips and foods to help EASE bloating!

Here is a list of foods that work wonders for the body!

1.Avocados

These pear-shaped fruits (yep, they’re fruits!) are packed with potassium. Your body needs potassium to manage its sodium levels, which in turn controls the amount of water you hang onto. The better that system works, the less bloat you’ll have.

2. Bananas

Bananas deliver a potassium punch. One study showed that women who ate a banana before each meal bloated less than those who didn’t. Experts think that’s because they deliver certain gut bacteria that help calm gas production in the belly.

3.Celery

Crunch into some celery for a hydration boost to get your digestion moving. As a bonus, celery also provides certain flavonoids (tiny plant molecules) that reduce inflammation in your body -- including in your gut.

4. Turmeric

This spice that gives curry its yellow color contains a good bit of the compound curcumin. Studies show curcumin can tame IBS symptoms, easing discomfort, regulating the digestive system, and reducing bloating.

5. Peppermint

Studies show peppermint capsules can help relax the muscles in your digestive system. This helps push gas through to relieve stomach bloat. Peppermint tea can have the same calming effect.

6. Ginger

Spicy-tasting ginger gets your gut juices flowing. This aids your digestion and helps your stomach empty faster, which prevents bloating.

7.Asparagus

 Known for making your pee stink, asparagus is a good source of inulin, an insoluble fiber that feeds the good bacteria in your gut and helps keep you full.

8.Fennel

This root veggie and its seeds have a compound that relaxes spasms in your GI tract. With fewer spasms, gas can get through your gut more easily so bloat doesn’t build.

9. Tomatoes

A diet that includes tomatoes will load you up on lycopene, an antioxidant that works as an anti-inflammatory all over your body. Tomatoes are also full of potassium, which lowers levels of bloat-causing sodium in your body.

10. Kefir

Some studies say drinking kefir, a fermented yogurt-like beverage, takes away stomach gas by as much as 70%. Kefir helps break down the sugar in milk that can lead to bloating and pain.

Beat the Bloat:

1. Eat Slowly, consume smaller, more frequent meals

2. Chew your foods well

3. Drink beverages at room temperature

4. Increase physical activity

5. Sit up straight after eating

6. Take a 10 minute walk after eating

If  you feel uncomfortable or bloated after meals, it might be time to look at the types of foods you are eating. Foods that cause bloating include:

1. Broccoli
2. Cabbage
3. Kale
4. Legumes
5. Dairy

6. Salty foods

 7. Onions and garlic

 8. Wheat

 Instead, try these foods above and other that may help alleviate bloating.
Foods that don't cause bloating include:

 Cucumbers

 Asparagus

 Celery

 Chicken and fish

 Banana

 Pineapple

 Blueberries, raspberries, and strawberries

 Yogurt with probiotics

 Kombucha and kefir

 Fennel seeds

 Ginger

 Peppermint and chamomile

 Turmeric

 Cinnamon

Weekly Wellness Program with Lea Wallace
This program gives people accountability in their whole body health + nutrition goals. It is a safe space to learn, grow, and be encouraged! Sign up on the app, Monday’s 9:30am!

NEW Performance Ready Nutrition
We are SO excited to provide the services of Performance Ready Nutrition at Transfit! We will serve as a pickup location for pre-ordered food from Performance Ready Nutrition. They focus on providing easy access to healthy, macro-balanced meals that are just as tasty as they are good for you!! You will order your meals for the week from their website and then it will be delivered to us for you to pick up!

We also offer protein bars and muffins in studio every day! This is a great way to get your proteins in after class!

NEW Tuesday Yoga
TransFit now offers Yoga at 6 PM on Tuesdays. This session will be led by Anita Scarborough. Sign up on Mindbody or the TransFit app to reserve your spot today!

RISE TOGETHER 5K MEETING FRIDAY FEBRUARY 3RD 10:45AM
We would love you to serve ESP with us in planning our RISE TOGETHER 5k! Join us Friday for a short meeting! 

Fun Community Event Mark Your Calendar! 
Join us for a delicious lunch  and informative lunch and learn!

Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2023 the best year yet, body, mind, and spirit! 

You can purchase packages on our FREE TransFit app AND website!

We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, suggestions!

Blessings, 

Team TransFit

Rise Together 5K 2023

It's the fourth and final week in January! Let’s Go! We want you to continue to be all in whether you are following through with Transform 30, Transform at Home, or your own personal goals for the New Year! We believe in you and are here to encourage you! Try our new sessions daily, to transform everyday! 

RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! We have a new course which will start and finish at TransFit Athens Parking lot!  The 5K benefiting ESP and is a great way to meet a goal and run or walk with family and friends to support a great cause. We are so grateful for everyone who has helped out in the past and we would love for volunteers again this year!  Last year we raised over $20,000 to help ESP! Let’s do it again, but we need your help! 

We need You to make this the best 5k of 2023!

If you are interested in being on a 5K planning committee, be a SPONSOR, or would like to volunteer to help on race day, please fill out this short survey HERE!  We need all the help we can get! THANK YOU! 

Mark your calendar for May 6th! The Rise Together 5k benefitting ESP will be Saturday 8am! 

Bible Study - Wednesday 12:00-1:00 PM!
TransFit's Bible study is back! We are so excited to be studying Encountering God by Kelly Minter. It is a life-changing book! This is a FREE and open-to-the-public Bible study so bring your friends! Sign up for on the App for bible study today! Email us HERE if you have any questions!

College Womens Bible study meets at Caroline’s house on Wednesday nights at 7:00 PM!
We will be going through the same awesome Bible Study, Winning the War on Worry by Louie Giglio. If you are interested in serving with the college Bible study, let us know HERE! Cookies, a salad, some lemonade... the college girls love homemade things!😉 If you are interested in participating in the college Bible study, let us know HERE! ALL COLLEGE WOMEN INVITED!

Weekly Wellness Program With Lea Wallace

Get ready for an amazing accountability program led by Lea Wallace coming in January! Sign up on the app to reserve your spot today for $95! Here are all the details!

The faith-based program will be a rolling group that meets once a week in an encouraging, educational, and uplifting environment. The program will be available via zoom if you are unable to come to the studio. We will cover a wide range of topics that relate to our health and wellbeing, while also creating space for dialogue, sharing, and questions. We believe that health is personal, but it doesn’t have to be lonely. Long-term success in your health journey is often accomplished when it is done alongside other like-minded individuals. This group will allow you the accountability and space to explore your own health journey and make small changes that will add up to big results. We will start each week with optional, private weigh-ins, followed by educational content and teaching and a time for discussion and questions. We will revisit goals at the start of each month, so new friends can jump in at any time!

Topics: 

• Goal setting, determining your WHY

• Power of Routine, Setting New Habits

• Why diets don’t work/Creating a plan for long-term success

• Exercise - what type is best for your body

• Meal planning and meal preparation

• Blood sugar balancing

• Crowding out rather than cutting out

• Sugar & Conquering cravings

• Plant-based eating

• Supplementation

• Emotional eating 

• Stress Management and Self Care

• Deciphering food labels

The group meets weekly on Mondays 9:30am and clients will sign up for 1 month at a time. Please email us here if you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your program today.

Also, if this program interests you but the time doesn’t work please reach out to us here! 

Class Cancellation Reminder! 
If you know you aren't going to make class, please cancel on the app or let us know ahead of time!😊 Many session have waitlists and we would like to give everyone the opportunity to transform. 

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Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2023 the best year yet, body, mind, and spirit! 

You can purchase packages on our FREE TransFit app AND website!

We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, suggestions!

Blessings, 

Team TransFit