Strong Bones, Strong Women: A Must Listen Episode of Living Transformed is LIVE
We're so excited to bring you Episode 5 of the Living Transformed Podcast, and trust me—you don't want to miss this one. "Strong Bones, Strong Women" is all about one of the most important (and often overlooked) aspects of women's health: bone strength. Your bone health matters whether you're in your 20s, 30s,40s, or navigating post-menopause. We are thrilled to share Episode 5 of The Living Transformed Podcast: Your Guide To Lifelong Bone Health with Cindy Mercer, MD.
In this episode, Caroline sits down with Dr. Cynthia Mercer, a board-certified OB/GYN with nearly 40 years of experience, to discuss all things bone—how to build bones, how to protect them, and how to stay strong for life.
You’ll Learn:
What bone density really means and why it matters
When to get a DEXA scan and what it tells you
The role of hormones, supplements, and strength training
Simple ways to protect your bones at every age
How jumping, squatting, and even stomping can help your bones
Real, actionable strategies backed by decades of clinical experience
Key Supplements & Lifestyle Tips Covered:
Calcium, Vitamin D, Magnesium, and Creatine specifics
Bone-friendly nutrition
Weight-bearing + resistance training tips
Scripture Mentioned:
“My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” Psalm 73:26
“Be careful how you think; your life is shaped by your thoughts.” Proverbs 4:23
Don’t forget about our Spring Sculpt Method!
Your complete four-week transformation program is designed to target, strengthen, and sculpt your deep core and abdominal muscles from the inside out. This method, created specifically for women, combines intentional movement, core-focused workouts, and smart progression to help you build a strong, toned, and functionally fit midsection—just in time to feel confident and energized. These videos on the new TransFit app are free this week and are only 5-10 minutes daily. They will appear once acquired via the app's My Workouts (on the sidebar).
We are so grateful for all of you at TransFit. Let's go out and make today our best day yet! We are here to support you in reaching those goals. Don't hesitate to reach out to us with any questions or comments.
Blessings,
Caroline & Team TransFit
Weekly Set Up + Strong Glutes: Why Women Need Them + How We Get Them
It's officially client appreciation week at TransFit! Stop by the studio all week for amazing workouts, giveaways, treats, and fun! We are so grateful for our community of encouraging women. Wear pink or red all week long to celebrate with us! You can sign up for all your sessions on our brand-new TransFit App. If you have any questions, please email us here.
Did you know strength training plays a massive role in increasing glute strength? Did you know strength training plays a massive role in increasing glute strength? The gluteal complex is the powerhouse of your body. It also happens to be the biggest and strongest muscle in the body-- at least, it should be. All women need strong glutes. Because, whether you realize it or not, your glutes do so much for you every single day. Need to extend or laterally rotate your hip? What about tilting your pelvis or sitting on the toilet? With every step you take, your glutes are working to stabilize your hips and lower back.
5 Reasons Why Glute Strength Should Be at the Forefront of Your Training Program:
1. Prevent Injuries
If you're trying to get in shape or stay in shape, you likely know that one of the easiest ways to delay your progress is to get injured. You can avoid and recover from injury in your lower back, hips, knees, and ankles by creating proper alignment and stability by having strong, functional gluteal and hip muscles. People with weaker glutes might have "dynamic valgus" at the knee, when the knee caves towards your other leg as you go down into a squat, particularly in single-leg movement patterns (including walking and running). Dynamic valgus is an excellent indicator of whether someone is at risk of injury. The pelvis drops at the hip towards the opposite side when the knee caves in. The femur (thigh bone) rotates inward, a typical dysfunctional pattern that can lead to injuries from your lower back to your feet and ankles. The good news is that you can improve and prevent valgus by strengthening your glutes and surrounding hip muscles and reducing your chance of injury.
2. Improve Athletic Performance
Have you ever seen a powerful athlete with a flat butt? No. When you think of the fundamental movement patterns in sports, you likely think of running, jumping, locomotion, swinging, driving through the legs and hips, twisting through the hips, and/or quick changes in direction. What do all of these patterns have in common? There is a need for power and stability in the glutes and hips! Studies show that athletes who focus on developing strength and power in their glutes, hips, and posterior chains perform better.
3. Improve Your Posture
When your glutes, hips, and core are strong and stable, you can avoid common dysfunctional movement patterns that cause pain, like dynamic valgus and lower cross syndrome. When your lower body and pelvis align, this will also help keep your shoulders, neck, and back aligned (AKA, good posture). Let's take knee valgus, for example. When your hips shift, your spine and shoulders will also shift. Misalignment can cause many issues, including painful, tight, or achy muscles and joints extending even into your upper back and neck. When you are out of alignment, it's often because some muscles have become shortened and some have become weak. For example, modern-day desk jobs have contributed to postural imbalances. Sitting at a desk all day can lead to weak or "sleepy" glutes, shortened hip flexors, and weak upper back muscles. Low back pain can mean your glutes are not properly engaging.
4. Balance and Support
Improved glute strength means improved balance and improved quality of life as we age. It is so important as we get older to ensure we have strength in our lower body. We don't want to say, "I've fallen and I can't get up!"
5. Aesthetically Pleasing
This one is a given and is the primary reason people decide to start working on their glutes (but definitely not the most important one.) In any case, it's a valid goal, and if chasing a good-looking backside gets you to work on your glute strength, we encourage you to go for it!
Common Mistakes With Glute Training
Maybe you already know about most of these factors in strong glutes, and you actively train your glutes a few times a week. You can’t seem to “turn your glutes” on during training sessions. Maybe you feel all the glute dominant exercises in your quad and lower back.
Keep your core engaged, chin down, and pelvis tucked to prevent this. While you may not be able to extend your hips as high, this should help you feel the exercises in your glutes. The root of this issue could also be a weak core. Without the ability to keep your core engaged, stability in the trunk will be compromised, and you will likely have difficulty activating your glutes.
The Three Muscles Are:
Gluteus Maximus (largest)
Gluteus Medius
Gluteus Minimus (smallest)
What Is the Functions of the Glutes?
We've established that the glutes are the largest muscle in the body, but what does all that muscle do?
Extends and rotates the hip
It provides stability around the hip
Aids in standing up, climbing stairs, and maintaining an upright posture
How to Train for Strong Glutes:
The truth is that you need to train every function of your gluteal complex. You must train in hip extension, abduction, external rotation, and single-leg balance and stability. Because your glutes contain fast and slow twitch fibers, you should train them in high and low rep ranges, slow and fast tempos, and isometric holds. Here are 7 of the best glute exercises to strengthen your glutes that should be part of any glute training program if strength, power, stability, and size are your goals!
Glute Bridges
Goblet Squat
Suitcase
Split Squat
Deadlift
Reverse Lunges
Elevated Heel Squats
Set your week for success today, plan and prep your nutrition, and book your sessions. 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, 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
Top 5 Reasons Why Women Need Strength Training🏋️♀️🏋️♀️
Hey sweet friend,
June 2022 is almost over, but not quite! Let's work to reach the goals that we have set for this month—step outside of your comfort zone. Try incorporating Strength Training 3x per week to reach your maximum strength potential and boost your metabolism.
TransFit is unique because it provides Strength Training Workouts in an uplifting environment specifically designed for women to help you achieve the results you want to achieve.
These workouts will transform you—body, mind, and spirit.
You may be thinking, “doesn’t lifting weights make me ‘bulky’”? Thank goodness that isn’t true. Today, we clear up the misconceptions!
Below are some key facts and benefits to help you understand why we, as strong, healthy women, need to build strength training into our weekly fitness plan.
Strength Training 101:
Strength training involves resistance bands and balls, hand weights, barbells, kettlebells and even your own body weight in order to boost your metabolism and lean out your muscles to create a sculpted, toned, strong body.
More importantly, Strength training is just what your body needs to fight the loss of muscle, and increase bone density and build muscular strength that women normally lose with with age.
Top 5 Reasons Women Need Strength Training:
1. Improves body composition & increases lean body mass (builds and maintains muscles mass) If you would like to meet with a Personal Trainer to assess your body composition (body fat %) please email us here or ask!!
2. Increases metabolic efficiency (burns fat and aids in weight management)
3. Increases joint strength and stability
4. Improves your cardiovascular health
5. Increases bone density
MORE Important Reasons WHY Strength Training:
Decreases psychological stress
Increases energy levels and mood, and aids in mental health
Icreases balance
Never too late to join:
The Summer Transformation Challenge has strength training workouts for you!
Keep TRANSFORMING over the summer with our Summer Transformation Plan! Includes recipes, workouts, and encouragement to keep you going strong!
Interested in TRANSFORMING with the whole family? Check out our Kids-Couch-to-5K running plan on our websight!
High Protein Recipe for Strength:
The Simple Summer Salmon recipe is high in protein and great for building strength! Try it out and let us know how you like it!
We can’t wait to see you in the studio or virtually!
TransFormer sessions are strength training based metabolic conditioning sessions are offered multiple times a day. HIIT sessions are cardio endurance focused. Our new Bone Strength Session is 9:30am on Thursday. TransFit Yoga is now offered 2x week. Friday sessions are a combination of strength + HIIT.
We are grateful to serve you.
If you have any questions, 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 or Nutrition Consultant please reach out. We are here to serve you and want to help you live transformed!
Blessings,
Team TransFit
Why YOU Need Strength Training to Transform Your Body! Awesome Olympic HIIT Workout!
Happy Saturday, sweet friends!
We love seeing each of your smiling faces in the studio! Each day is one step closer in the right direction when you are staying accountable to your goals! Continue to strive for progress- this weekend! Come join us this morning at 8 AM or at 10 AM for our NEW Saturday session! Today, we want to share about the importance of strength training and a fun Olympics workout!
Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Resistance bands and balls, hand weights, barbells, and even your own body weight can be used as resistance when designing a strength-training program. Even better, all that new muscle and strength pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea! Below are some extra benefits to help explain why we as women need to build strength training into our weekly fitness plan.
Benefits of strength training for women:
- Improved body composition & increase lean body mass
- Increased metabolic efficiency (burn fat!)
- Increased bone density
- Decreased psychological stress
- Increased energy levels and mood
Here is an awesome workout we want to share with YOU! This workout can be done anywhere and is great to take with you when you travel.
Let's work to finish this February strong! We know that you can achieve those goals you set at the beginning of the month. For more workouts, videos, recipes, and inspiration check out our app and website under the HEALTHY LIVING tab!
We want to invite you to save the date for our March Lunch and Learn with Peter Dale! The Lunch and Learn will be March 8 at 11 AM and we will meet at The National to hear more about the delicious and healthy power lunch! We hope you will join us! Sign up on the app!
Let us know if there is anything we can do to help you!
Blessings,
Team TransFit
Why you need strength training to transform your body! Awesome Olympic HIIT Workout!
Happy Saturday, sweet friends! It has been another awesome week in the studio. We love seeing each of your smiling faces! Each day is on step closer to the right direction when you are staying accountable to your goals! Continue to strive for progress- this weekend! Please try to book your exercise sessions for the week ahead and come 11:30 Tuesday to the FREE Transforming Goal Workshop! Sign up online, email us, or use the app (Special Events tab) so we know how many to expect! The lululemon ladies will be teaching all about how to reach your goals and we will have fun prizes & giveaways!
Caroline Ward, Demetria Hunte, & Katie Woodall
Dee wanted to share with you why she feels strength training is so important to transform your body!
It has been such an amazing 2 weeks working full time at TransFit and continuing to meet so many inspiring and dedicated women! What an amazing constant reminder of how much of a blessing TransFit and the TransFit family have been in my life. I am looking forward to a new season of growth and inspiration!
TransFit is so unique in that it provides for women something that is so commonly left out, strength training! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Resistance bands and balls, hand weights, barbells, and even your own body weight can be used as resistance when designing a strength-training program. Even better, all that new muscle and strength pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea! Below are some extra benefits to help explain why we as women should and need to build resistance training into our fitness plan.
Benefits of strength training for women:
- Improved body composition & increase lean body mass
- Increased metabolic efficiency (burn fat!)
- Increased bone density
- Decreased psychological stress
- Increased energy levels and mood
Here is an awesome workout we want to share with YOU! This workout can be done anywhere and is great to take with you when you travel! Check out the video below!
Dee is pictured doing the squat with shoulder press here!
Let's work to finish this August strong! We know that you can achieve those goals you set at the beginning of the month. Let us know if there is anything we can do to help you!
Blessings,
Team TransFit
How YOU can NOURISH Your Body in November!
Today, let's focus on being thankful to be able to have a full life! God has blessed us with so many opportunities and relationships that we are able to spend our days filled to the brim with activities!! Let us focus on using our busy schedules to bring Him glory. In everything we do throughout our day- let's turn to Him and do each and every task as though it was for His glory and nothing else. When we do this, God will bless the time that we do have and we will find ourselves renewed amidst our busy lives.
Happy Monday sweet friends!
First off, I want to share with you the TransFit theme for November- NOURISH in November. This theme will walk us through this month as we focus on nourishing our minds, bodies and spirits.
This Monday morning I wanted to mention how I know this time of year is very BUSY for all of us. With the holidays quickly approaching and the semester coming to an end, we have a never ending to-do list that seems to get longer and longer with every passing day. However, instead of calling this time "busy" I love to call it "full" because many of these tasks are things that we desire to do, we simply pile them on because this season brings so many opportunities for fun and fellowship.
Today, let's focus on being thankful to be able to have a full life! God has blessed us with so many opportunities and relationships that we are able to spend our days filled to the brim with activities!! Let us focus on using our busy schedules to bring Him glory. In everything we do throughout our day- let's turn to Him and do each and every task as though it was for His glory and nothing else. When we do this, God will bless the time that we do have and we will find ourselves renewed amidst our busy lives.
While your schedule may seem daunting- continue to make time for exercise. Continue to focus on viewing exercise time as worship and a way to nourish your body so you can be at your best to be able to love and serve all those around you! After taking the time to treat your body properly, you'll be surprised at how your energy will be renewed and you will have a heightened sense of productivity for the rest of your day!
Here is one of may favorite workouts that will leave you feeling strong and refreshed as you go throughout your busy week!
Strength training has such amazing benefits for your entire body, mind, and spirit. Here are the top 5 reasons you should add strength training into your exercise calendar this week!
1. Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and can rebuild what you may have lost. Also, the stronger your muscles, the more your balance is sturdier. Stronger muscles will keep you safe in your activities and decreases the risk of falls or accidents.
2. Protects bone health and muscles mass: Inactivity and aging can lead to a decrease in bone density. Studies have shown that consistent strength training can increase bone density and build muscle mass.
3. Reduces blood pressure: Strength training can be beneficial for the prevention of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
4. Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight los
5. Boosts energy levels and improves your mood. Strength training will elevate your level of endorphins, which will make you feel great.
When we focus on making our bodies strong- our minds will be refreshed and more focused on the tasks we have to complete throughout the week.
Here at TransFit we would LOVE to help you grow stronger: mentally, physically, and spiritually! If you haven't, stop by the website here and check out our different packages that can help you balance your busy lifestyle with proper nutrition and exercise. It is our passion to see you nourish your body, mind and spirit like never before so that you can live your best life!
"The LORD will guide you continually, giving you water when you are dry and restoring your strength. You will be like a well-watered garden, like an ever-flowing spring." Isaiah 58:11
Have a wonderful, beautiful Monday sweet friends! I can't wait to see what this month holds! Tag us and tell us how your mind, body and spirit is nourished. One of the ways mine is is most certainly through spending time with my spirited kiddos. Here are a few pictures of some fun times!
Blessings,
Caroline
Strength in September
In the month of September we are going to reach for new goals and do a new monthly challenge! While we want to use this challenge as a means to reach new personal goals and get stronger and leaner in the month of September, we are also going to include a squat challenge that we can all push ourselves to complete!
Let's start the month of September stong in body, mind, and spirit!
Lyla, Caroline, & Kaitlyn practicing those squats!
Now that we've gotten back into the swing of things with the routines of school and work settling into place, it's time to really focus in on fitness as a priority! We are talking in the TransFit studio this week about "growing strong in our weakness". Is it that your body needs strengthening, you nutrition needs adjusting, or possibly your attitude toward a certain situation needs lifting? WE ALL have our own weakness and the way we grow stronger is to depend on our Lord in those times of difficulty. Leaning on Him rather than your own understanding is how you can grow strong in your weakness.
I love the verses in Isaiah 40:
He gives power to the weak
and strength to the powerless.
Even youths will become weak and tired,
and young men will fall in exhaustion.
But those who trust in the Lord will find new strength.
They will soar high on wings like eagles.
One way we can increase our body strength and stamina is to set a new goal and work daily towards achieving that goal. In the month of September we are going to reach for new goals and do a new monthly challenge!
September Strength Challenge
While we want to use this challenge as a means to reach new personal goals and get stronger and leaner in the month of September, we are also going to include a squat challenge that we can all push ourselves to complete!
Not only is this a great way to strengthen your lower body, 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 using the hashtag #tfsquatchallenge.
At the end of the month, we will draw a name out of a raffle and the winner will receive one free session online or in the Athens Studio!
Grab a friend for some extra motivation or show your strength on your own. Let's see who will be strong enough to complete the Strong September Squat Challenge!
“Finally, be strong in the Lord and His mighty power”
Blessings,
Caroline