arms

July is the Time to Transform Those Arms!

Sweet friends,

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 20 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders, but your total upper body strength. Remeber to get in at least 3 sets of the below exericses! 


transform your arms app fit.png

Add this Transform Your Arms workout to the push-up challenge! You will be stronger in your upper body strength and it will help to increase the number of push-ups that you are able to do! Remember that anyone who completes our July Push-Up challenge will be entered into a drawing for a MONTH of FREE sessions! Let's do this ladies!


We are looking forward to seeing your strong arms this week at TransFit!  We would love to hear your favorite arm exercise! For more arm workouts, go to our TRANSFORM section of the website! You can also download our FREE app for workouts, inspiration, and recipes! Keep pushing yourself, as you complete the push-up challenge! 

Let us know if there is anything we can do to help you reach those goals for July! May you rest in Him today, surrendering everything to Him! You will find FREEDOM in the Lord!  

Blessings,

Team TransFit

FREE At Home ONE DUMBBELL Workout!

Sweet friend!

You are off to a great start this week and working hard ready to make the end of July your best! Summer is quickly coming to the end and the new school year is approaching. As we finish our summers and kick off the another great school year, we encourage you to stay motivated and determined to work hard in all that you do. This week in the studio we talked about doing everything with all of your heart!

Matthew 22:37 says- Jesus replied: "Love the Lord your God will all your heart and with all your soul and will all your mind." 


This is the book I have shared about this week in the studio! Click on the picture to purchase the book! 

This is the book I have shared about this week in the studio! Click on the picture to purchase the book! 


The Lord calls us to devote our hearts to Him. In the same way we love the Lord with all of our heart, let's work at everything with all of our heart, mind, soul, and strength giving Him all the glory! Let's finish this month with ALL of your heart! You can do it! 


Sometimes the summer schedule can be hectic and it can make it more challenging to find time to workout, especially if you can't make it to the studio. But, no need to fear! We have an awesome workout that can be completed with only one dumbbell! Try this workout 2-3 times a week, in addition to your normal exercise routine, to transform your body

Here is the awesome One Dumbbell Workout! 


Continue to sign up for your classes in MindBody! Take advantage of each opportunity you have and plan to make time to exercise, in the studio and out of the studio! Let us know if there is anything we can do to help you! Let's achieve these July goals

Blessings, 

Team TransFit

April Arms Challenge

2013-5-8-Arms

Photo by the Washingtonian

He trains my hands for battle, so that my arms can bend a bow of bronze.

Psalms 18:34

We have been holding ourselves accountable for our fitness throughout the winter. Now it's time to test that hard work with the first TransFit April Arms Challenge! By clicking on the link below you will be able to download the April Arms Calendar, which has daily exercises to help you strengthen and tone your arms.

April Arms Challenge

april arms with logo

Descriptions of the Exercises:

(Illustrations by Shannon Orcutt)

  1. Plank- Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold.
  2. Wide Arm Push-ups- Place hands shoulder width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up.
  3. Superman- Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.
  4. Tricep Dips- Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor.

  5. Plank alternating knees in- Assume the plank position, then alternate bringing one knee at a time into your chest. 
  6. L-Sits-Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!
  7. Tricep Push-ups- With body in a V shape, make a triangle shape with your index fingers and thumbs touching each other. Drop forehead down into the triangle and push back up- repeat!
  8. Side Plank- Roll on your side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, then hold!

Not only is this a great way to strengthen your arm muscles, but the clients who consistently adhere to the challenge will be entered in a raffle to receive a FREE SESSION! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media.  At the end of the month, we will draw a name out of the raffle and the winner will receive one free session online or in Athens!

Grab a friend for some extra motivation or show your strength on your own. Let's see who is tough enough to take on the April Arms Challenge! 

Blessings,

Caroline