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

New Transformation Program

What amazing week! We have been able to celebrate birthday's, Christmas coming, and YOU! You have gone above and beyond this week! We are so proud of your hard work. Let's all stay committed to staying STRONG for the last few weeks of 2021!

Speaking of STRONG, we also want to start 2022 rising strong! TransFit is so excited to announce our new RISE TOGETHER Weekly Wellness Program led by Lea Wallace, Integrative Health Coach. If you were able to come to our lunch-and-learn in November, you heard Lea talk a lot about hormones. If not, below we recapped some tips and her talk is on our YouTube Channel!

January 10th, Lea will be starting our new Rise Together Weekly Wellness Program. 

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 will meet weekly on Mondays 11:30am-12:30pm and clients will sign up for 1 month at a time. Please email us here is you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your Program today.

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Notes from the lunch-and-learn on Transforming Your Hormones! 

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

- Causes of hormone imbalance may include: Blood sugar imbalance

- Poor gut health

- Inflammation caused by diet and lifestyle

- High levels of sustained stress

- Lack of sleep and rest

- Genetics

- Aging

- Toxicity 

Natural Ways to Balance your Hormones: 

- Balance your blood sugar

- Eat whole foods, mostly plants

- Increase your levels of Magnesium and Vitamin D

- Consider adding organic soy products to combat hot flashes

- Get 7-9 hours of quality sleep

- Find new ways to decompress and destress

- Balance your HIIT and cardio workouts with low impact exercise

- Address toxins in your home

Do You Want To Discuss Your Goals?

Here at TransFit, we love encouraging you in the studio as you work toward achieving your personal goals! Our trainers would love to meet with you for a FREE “goals” check-in, whether you have reached your goals or want to make new ones! Email us at transfitathens@gmail.com to set up a time with one of our trainers or Registered Dietician to talk about your specific goals!

Check out these AMAZING holiday recipes to try!

Ingredients
- 5 sweet potatoes, peeled and cubed
- 4 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 1/2 cup raisins
- 1 cup shallots, finely chopped
- 2 tablespoons butter
- 1/2 cup pecans, chopped
- 1/2 cup maple syrup
- Salt and pepper to taste

Directions
- Preheat oven to 350 degrees.
- Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, and shallots.
- Spread sweet potatoes in a single layer 9x13 inch baking dish.
- In a skillet over medium heat, melt butter.
- Add pecans and stir until fragrant, about 3 minutes.
- Add maple syrup and stir until most of the liquid has been absorbed, about 3 minutes.
- Top potatoes with pecans, cover with aluminum foil and bake in preheated oven for 50-60 minutes or until tender.
- Enjoy!

Ingredients
- 3 cups lightly packed spinach
- 1/4 cup Quinoa or Farro
- 1/2 cup cooked sweet potato
- 1 small or medium apple cut into chunks
- 2 tbsp pumpkin seeds
- 3 tbsp dried cranberries
- 3 tbsp chopped walnuts or cashews
- 1 tbsp goat cheese
For Vinaigrette:
- 1 tsp minced shallot
- 2 tbsp balsamic vinegar
- 1 tsp fig preserves or maple syrup
- 3 tbsp extra-virgin olive oil
- pinch of salt and freshly ground pepper

Directions
- Add greens to a large dinner plate or salad
bowl.
- Top with the cooked and cooled quinoa,
sweet potato, apple chunks, pumpkin seeds, dried cranberries, and walnuts.
- To make the vinaigrette, combine the
shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring it in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.
- Enjoy!

December News to bring JOY!

Bible Study Wednesday will start back in January 2022:

It's never too late to join our TransFit Bible Study. Join us Wednesday's in January to renew your mind, learn God's word, and be encouraged! We will be starting "Discerning The Voice of God" mid January.

Stay faithful, friends, we can keep strong in Christ in the everyday! Remember it is the small steps forward daily that lead to the big results over time. We are all work in progress.

Thank you for all that you do by being such an inspiring woman 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