october

❗️Is Rest As Important As Exercise & Nutrition? ❗️

Sweet friends,

Seriously, do you ever ask yourself “Is rest really as important for transformation as exercise & nutrition?” Many of us make time for exercise and work on meal planning but neglect proper rest.

In our Lived Transformed Bible Study a few weeks ago, we explored the truth that we are to honor God with our bodies by getting proper rest and sleep. We often talk of caring for our bodies with proper nutrition and exercise, but true rest is a pillar of health we know we need, but don't prioritize. The importance of quality rest and sleep cannot be overemphasized. They are vital to the rhythms of our lives, gifts from God which serve specific physical and spiritual purposes. 

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Physically, we must have proper rest and sleep in order to function at our best, but the latest research says lack of sleep has become a public health epidemic. As we sat around the circle at Bible Study, this topic was the one most of us had marked and highlighted as being a personal struggle.

We know we are not getting the recommended 7-9 hours of sleep, and we are concerned because the evidence shows that sleep deprivation is serious. It’s been linked to obesity, negative effects on hormones, skin aging, Alzheimer’s, heart disease, immune system issues, muscle atrophy, type-2 diabetes, etc. We also know how we feel when we don’t get proper rest and sleep, causing us to be irritable and short-tempered with others.

Something we can do to improve our health is set rest and sleep goals, just like we do for nutrition and exercise. The following are some suggestions:

 For Sleep:

  • Sleep journal (to really be aware of our habits)

  • No TV, no phones, or screen time a minimum of 30 minutes before bedtime

  • Follow a consistent bedtime routine 

  • Relax in an epsom salt bath

  • Use lavender essential oils

  • Take a Melatonin and/or Magnesium supplement 

  • Enjoy a cup of warm Chamomile Tea

  • Use a sound machine with white noise or calming sounds to induce sleep

  • Keep the bedroom dark and temperature cool 

  • Exercise (not the 3 hours before bedtime)

  • Invest in a comfortable mattress and pillows 

  • PRAY for good rest and sleep and memorize and meditate on scriptures like Psalm 3:3-5, Psalm 46:10, Proverbs 3:24 

For Daily Rest:

  • Practice deep breathing

  • Allow margin in your schedule

  • Take mini vacations/stay-cations doing something you really enjoy

  • Invest in a devotional and have a “quiet time” with the Lord daily

  • Take a leisurely walk 

  • Lay on your back with your feet up on the wall

  • Get together with friends that are life-giving

  • Splurge occasionally on a massage

  • Unplug from social media for a day, weekend, week or month

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Leg Up the Wall Pose

Legs Up the Wall Pose is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. The benefits of this passive posture are transforming.

Getting into the pose

Start by setting up a clean space around a wall. Next, move your hips as close to the wall as possible, then walk your feet up the wall until your body is in a somewhat L-shaped position. Make any adjustments to facilitate a more relaxing space-- maybe place a pillow under your head, or let your arms rest on your belly or out to the sides. At this point, focus on your breath-- try elongating your breath, taking a deep, slow inhale through your nose- “calm” and a deep, slow exhale through your nose to “let go”.

Try not to bring the body to a full 90 degree angle as this can impede circulation at the hips. Instead slide your hips a few inches from the wall and/or elevate your hips by placing a cushion under your sacrum.

Attempt to stay in the pose for at least 5 minutes for optimal benefits.

 Benefits of Legs Up the Wall Pose

Relaxation

The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

Facilitates venous drainage and increases circulation

Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Soothes swollen or cramped feet and legs

Inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.

Stretches the hamstrings and lower back

The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll create in your hamstrings.

Relieves lower back tension

Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain.

Studies have shown that restorative yoga poses, specifically, Legs Up the Wall, can be beneficial for those suffering from the negative effects of Fibromyalgia, Varicose Veins, Cancer, Menopause Restless Leg Syndrome, Metabolic Syndrome.

 Spiritually, God has made our bodies to need rest and sleep. They are good gifts given in order that we would acknowledge and praise Him. He is the creator. We are His creation. We learn in Genesis that God rested after the six days of creation, not because He was tired (and He never sleeps), but because He was pleased with His creation.

We can honor God with our bodies when we take intentional time to rest, reflecting on our many blessings and having grateful hearts, acknowledging our dependence on Him. In the Old Testament, God instituted the Sabbath as a day when His people were to honor Him and do no work. But in the New Testament, the Sabbath is no longer a certain day, but a person-Jesus! If we've placed our faith in the finished work of Jesus, then He is our Sabbath rest now and for eternity! 

In our anxiety driven, broken world, we can lay our heads down on our pillows at night and have sweet sleep knowing we have peace with God. 

Thank you Pam for those helpful tips on how to rest our bodies and minds. Remember nothing happens separately. All pieces of the puzzle work together to keep on the journey to transformation. Please let us know how we can serve you.

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Try one of our new stretch videos on our YouTube channel HERE, come to bible study, or a new TransFit session to worship with us!

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If you have any questions or would like to meet with a trainer, please email us at transfitathens@gmail.com. We want to help you transform your mind body and spirit in the last quarter of 2018!

Blessings,

Team TransFit

Have a Happy, Healthy Halloween! 🎃👻

Can you believe it's the last week of October? It seems like just yesterday we were headed into this month- focusing on being optimistic and striving to reach goals we never thought possible. What have you been focused on this month? What goals have you accomplished? Remember to work on small goals daily- striving for progress not perfection! We hope that you have been filling out your October calendar and are ready to submit it for a chance to win a month of FREE sessions!!!

Get ready because it's almost Halloween! The fun holiday allows our kiddos to run around in their precious costumes, buzz with the excitement of all the creative outfits & play makeup  and eat a little too much candy they will be getting later in the evening. With all that sugar coming in the door, it can be easy to allow ourselves to slip and fall into consuming much more than we intended! Today, you can  shift your mindset to the positive: Halloween does not have to be so bad after all! 

Here are a few healthy Halloween recipes you can try this week! Enjoy fellowship with friends and family and focus on our motto "all things in moderation".  Being mindful and having self- control some days is not easy but the life- long rewards of making good choices and not overindulging will be worth it in the end!  You can do this- believe in yourself that YOU CAN make good choices and enjoy a happy and healthier halloween.


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Pumpkin Turkey Chili

Ingredients 

  • 2 lb. 99% lean ground turkey breast
  • 3 15 oz. cans of great northern beans, or kidney beans (mixed is great)
  • 1 15 oz. can of pumpkin puree
  • 1 onion, chopped
  • 3 cloves of garlic, minced
  • ½ Tbsp Chili powder (or more to taste)
  • 1 Tbsp Cumin
  • 1 tsp Oregano
  • 2 tsp black pepper
  • 2-3 cups of low sodium chicken broth
  • 1 tsp. olive oil
  • Salt to taste

Directions

  1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white.
  2. Pour the beans, pumpkin, peppers, spices and broth into a large pot or crock pot.
  3. Mix in the pot and let simmer or if in crockpot set on LOW for 8 hours or HIGH for 4 hours.
  4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

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Candy Corn Dessert Fruit Cups

Add in colorful fruit with a TruWhip topping for a fun, lighter dessert! And top with the real thing, of course!

Layer cut pineapple, cut oranges, top with TruWhip! 


Have a healthy and happy Halloween with your little ones! Enjoy this sweet time and take in every moment!  We had so much fun making all of these treats and getting into some other Halloween fun as well! 

We can't wait to see all of your sweet pictures of costumes and creative healthy treats! Please send them to us at transfitathens@gmail.com or tag us on Instagram @transfitathens! Let's finish this October stronger than we started! We believe in YOU! Email us or bring in your completed calendar for our October challenge! Come join us for a session this week and dress up on Monday or Tuesday in your Halloween costume! If you can't make it to the studio, check out our FREE at home workouts on our website HERE and on our FREE app HERE!

Join us on Friday at 12:30 for our Lunch and Learn with our new Registered Dietitian, Kaeti Shurling. We will be focusing on how to give your best with nutrition and to finish 2017 STRONG! Sign up on our FREE app HERE

Blessings, 

Team TransFit

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October Client Spotlight: Paige Colquitt

Hi sweet friends! 

We are almost though the month and our October Challenge is going strong! Activity daily and one positive statement is the October Challenge! We hope you are trying to get in some type of movement everyday and recording it on your October calendar! Also, it's not to late to start the challenge, or restart the challenge! Make every day count this month! Today, we have the joy of introducing you to our October client spotlight- Paige Colquitt!

Paige radiates inner and outer beauty and shines her bright spirit on everyone she meets! Paige is transforming daily in body, mind, and spirit and we LOVE Paige's daily goal "to take it one hour, one day at a time!"  YES, that is what living transformed is - resetting, restarting, refocusing one hour at a time- giving your best with what you have! Not comparing yourself but being grateful for your little blessings! 

Thank you Paige for that reminder! We are so proud of you!  

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My journey to good health began after the birth of our second child in 1998. I had lots of baby weight to lose, so I started running... and running... and running. Running still continues to be my favorite cardio exercise. Running combined with less eating helped shed all those pounds.  

As I aged, I continued to exercise regularly. In addition to running, I love to swim, hike, bike and have just taken up paddleboarding with my husband! I LOVE the way exercise makes me feel...strong, confident and ready to tackle the day! Although I felt like I had the exercising part down pat, I quickly realized that I was missing a key component in to my health routine, that of good nutrition. I began to understand that eating the same types/amounts of food as a 50-year-old didn't yield the same results as when I was a 30-year-old. I began to feel frustrated. I was still exercising as much as ever. Why was I gaining weight? That's when I discovered TransFit. The timing was perfect.

I made an appointment with Katie Woodall, nutrition specialist at TransFit, who explained to me that the food choices I make should be looked at as a way of fueling and energizing my body. I had always looked at it as depriving myself of tasty foods and missing out on good food. This was a huge paradigm shift for me ... one that I desperately needed. Katie instilled in me four nutrition goals that I try to adhere to each day. 1) Drink lots of water daily. 2) Eat more protein. 3) Consume more greens. 4) Eat smaller, more frequent meals. Everyday is not perfect by any means, but I've realized by doing these four things, I feel so much more energized and happier!  

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At the same time, I also enrolled in Caroline's Transformer classes. I had been doing some exercise "boot camps" at home, but knew I needed to change things up. After taking Caroline's first class, I knew it was different. The strength/interval training was just what my body needed. The class itself challenged me, kept my body guessing and had me coming back for more. I loved it and continue to enjoy it twice a week. Losing some weight, decreasing body fat, and increasing muscle mass have all been positive results I've seen. I sweat like I've never sweated before and leave each session ready to tackle the day! Another plus is that all the teachers are so encouraging and truly want you to succeed. TransFit has helped change my mindset as well. I've always been really hard on myself and expect perfection at times. I've learned not to beat myself up when I make mistakes and that God doesn't expect perfection from me... all He asks for is my dependence on Him. He loves me just as I am and asks that I trust Him daily. My favorite part of each TransFit class is when Caroline prays a closing prayer to lift us up and remind us that God's love is unfailing.

Lastly, a huge part of my health journey has been the fun of sharing it with my husband, Steve. He, too, is on board with making healthy food choices for himself and exercising daily. He is an awesome accountability partner and encourager. We've learned that we work so much better together as a team and strive to enter each day with positivity. 

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Paige, we are so incredibly proud of you! We hope that Paige's story inspired and encouraged you! We love how Paige shared about the importance of whole body health through exercise and nutrition and accountability!  

Ladies, we can finish this month strong! Let's make it count and give it our BEST! We believe in you! If you have any questions or would like to schedule a 1-1 appointment with any of our trainers or dietitian and nutrition consultants, please email us at transfitathens@gmail.com or register on our website or FREE app

Blessings, 

Team TransFit

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Congrats!! We Are Proud of YOU!🌟🎉😍

Happy Saturday! 

We are so proud of each of you who took our TransFIVE no sugar challenge! YOU DID IT! You made it five days with less sugar!  And...even if you didn't do all 5 days.... be proud of yourself for even trying... or even looking at labels differently and recognizing how much added sugars are in your foods.  What an accomplishment!  If you didn't take the challenge with us this week, it's not too late. You can purchase our TransFIVE eBook on our website under the SERVICES tab! We are so excited about this October and we are planning to make it your BEST month yet! Join us for our Optimism in October challenge!

You can do it! 

Here is a great recipe we want to share from our TransFive eBook! You can find more healthy recipes on our website under the HEALTHY LIVING TAB

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Hummus-Crusted Chicken
Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Yield: 4 Servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • salt and pepper
  • 1 zucchini, chopped
  • 3 small potatoes, diced
  • 1 medium onion, chopped
  • 2 carrots, chopped
  • 1 cup hummus, homemade or store-bought 1 Tbsp. olive oil 2 lemons
  • 1 tsp. smoked paprika

Directions:
Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.
Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper.
If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. en sprinkle the pan with smoked paprika. inly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**

Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately. 

We are so proud of you and hope that you feel inspired and encouraged! You are capable of anything that you put your mind to! With God, all things are possible! We would love for you to join us for our new sessions- Biblical Meditation and our Bible Study session. You can sign up on the app HERE! Also, you can now purchase our Bible Study eBook on Amazon HERE! We are so excited about this October and can't wait to see you in the studio for some energining, transforming workouts! Saturday 8 am is one of our favorites!

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are you up for the Challenge? TransFive No Sugar starts Monday! Download the FREE Ebook!

Happy October sweet friends!

Each of you worked so hard in September, gaining whole body strength! Thank you!

Optimism in October is our theme this month as we work to transform not only our bodies but our minds too!  Each new month can be a fresh start with renewed motivation and willpower to reach new goals and follow a healthy lifestyle. As the month progresses and the "fullness" (aka craziness) of the holiday season begins, we often struggle to remain as dedicated and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind and spirit too!

Here's a goal for you...stating tomorrow, Monday, 5 days no sugar!  How about trying our TRANSFIVE  --no sugar challenge? We believe in you and YES you can give it your best! 

Download the free guide here.  Let's do this as a strong community and hold each other accountable to having no sugar for 5 days! 

Part of your accountability can be to encourage one another through our October challengeThis October we are challenging each of you to exercise DAILY, and say one positive statement whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app!

To help you with this we want to OFFER our ALL ACCESS PASS for the month of October for a special of $185 !

We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a MONTH of FREE sessions! If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 

We are so excited to take this challenge together and look forward to seeing all that you can accomplish. If you need any ideas for workouts, check our app or our website under HEALTHY LIVING! If you have any questions, please email us at transfitathens@gmail.com

Enjoy encouraging one another and unlocking the key to total transformation! 

Blessings, 

Team TransFit

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Exciting October Transformation News!

Happy October, sweet friend!

Wow, can you believe it is October?! Each of you worked so hard in September, gaining whole body strength! This month we want to focus on optimism in October. Each new month can be a fresh start with renewed motivation and willpower to reach  new goals and follow a healthy lifestyle. As the month progresses and the craziness of holidays start, we often struggle to remain as driven and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind too!

Check out the new schedule below with new sessions & times, bible study, middle school sessions,  and more 1-1 session times available for you! We are excited to offer a new 5:30 AM session- HIIT Cardio Workout on Thursday mornings! Come join us!

How can you transform in October? Accountability. An accountability partner can be someone who is attempting to live a healthy lifestyle as well, and a person who can encourage you in all areas of life- body, mind, and spirit. This is your "go-to" person when you are feeling stressed, discouraged, don't think you have enough time to fit in a workout, struggling to have a quality quiet time, or facing any of life's many obstacles.

Proverbs 27 says, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. Take the time to seek out an accountability partner. Make this October your best month leading into the holiday season!  


Part of your accountability can be to encourage one another through our October challenge! This October we are challenging each of you to exercise DAILY, whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app! We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a $100 TransFit Credit and a Live TransFormed Tank. If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 


We are so excited to take this challenge together and look forward to seeing all that you accomplish. If you need any ideas for workouts, check our app or go to the TRANSFORM tab of our website! If you have any questions, please email us at transfitathens@gmail.com. Enjoy encouraging one another and unlocking the key to total transformation! 

Blessings, 

Team TransFit

September Food Journal Results and The October Squat Showdown!

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September was a great month for TransFit and I'm so proud of everyone that joined me in the food journal challenge! I received so many updates from friends saying that once they started tracking their food, they started making some changes in their diets for the better!

This month's winners were:

  • Colleen Pruitt- winner of the Nutrition Consulting Session
  • Luci & Mac Furlow- winners of the $50 EarthFare gift card
  • Pam Adams- winner of $25 off her TransFit training sessions

Awesome job to everyone else who completed or tried the challenge! Alison Norris, Katie Woodall, Lauren McElhannon, Velena Vego, Lacy Sinkwich, Nancy  Deleski, Yvette Jackson, Judy Talton, Leslie Dorris. Katie Collins, & Kim Pittard- you all did amazing and I'm so proud of your hard work!

Now October is here and it's time for a new challenge! This month I wanted to focus on building strong legs, especially for those of you training for half or full marathons or 5k's. The October Squat Showdown is all about building a strong base through different squats and lunges so that we can be healthy and ready to tackle any challenges ahead.

Each week will have a different activity. You will do this activity every day for the week to really feel the burn and strengthen your muscles. The good news is every activity is simple and should only take a few minutes to add into your routine! Do some squats while folding laundry or do your lunges while cooking dinner. By the end of the month you will realize how easy it is to add some exercise into your daily routine. If you want an extra challenge, add in a few more squats or lunges each day!

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Click on the calendar above to download a copy of this month's challenge and prepare to work those legs!

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FALL HARVEST APPLE SALAD

 PREP TIME: 5 mins

 Light, healthy and packed full of fiber and protein, this apple harvest salad is perfect for lunch or dinner. Fall has never tasted so fresh!

INGREDIENTS

  • 3 c. lightly packed spinach
  • ¼ cup Quinoa or Farro
  • ½  cup cooked (but not mushy) 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 the 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

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

If you plan on making this salad for dinner, try adding slices of chicken or if you're vegetarian try adding cubes of roasted butternut squash or sweet potato. Enjoy and please email me if you have any questions!

Blessings,

Caroline