Sweet friends!
Today, we want to share the stories of three beautiful ladies who will surely inspire you that YOU CAN do anything you put your mind to!! We are so thankful for each of these ladies and the hard work and dedication they put into living transformed each day! One goal of each of these ladies is to have strong bones. Marilyn, Ba, and Molly have been doing strength training exercises for over 2 years and have seen amazing results! We often focus and talk about the importance of building up bones and increasing our bone density in sessions. We need weight-bearing exercises, Vitamin D, and Calcium to maintain strong bones as we age! Check out these top five superfoods for your bones! Find ways to incorporate these foods into your meals!
Top Five Superfoods For Your Bones:
- Dark Leafy Greens- choose dark greens like kale, collard greens, and turnip greens! These greens are a great source of calcium and Vitamin K, which helps reduce risks of osteoporosis.
- Sweet potatoes- Sweet potatoes add potassium and magnesium into your diet!
- Grapefruit- one grapefruit will give you enough calcium you need for the day!
- Figs- offer you calcium, potassium, and magnesium!
- Salmon- It has Vitamin D that helps your bones use calcium and the omega-3 fatty acids, which help your bones!
Marilyn Nutter, Molly Efland, Ba Steedman
Molly's story about living transformed:
I started working with Caroline in March of 2014, so this is an anniversary year for us! At that time I had retired from full-time teaching and wanted to devote some time to get my body in ‘shape’. Even though I’d always thought of myself as being reasonably fit, healthy and enjoyed being active, my body was showing signs that I was getting older and had to do something different to tone things up. I needed guidance to get started, keep going, and have fun while doing it. Caroline quickly gave me that guidance and motivated me to set obtainable goals for exercise and nutrition. When I exercise at TransFit now, I leave feeling refreshed, tired too, but well refreshed for the day ahead. I love working out with so many positive women who may have different goals than me, but we certainly have a common bond of exercise, nutrition, and positivity to improve our lives. It’s hard work for sure, but I can’t imagine not continuing. I work out at TransFit twice a week, go to yoga on two other days and try to swim at least once a week. I also walk each day, some days shorter walks than others, but I just have to get outside and move.
One of the biggest changes I have made is how to plan meals better and really think about what I’m going to eat each day. I’ve loved learning about so many different good things to eat that are healthy for you! Who knew you should eat a small snack between meals?? Hemp hearts and quinoa are now on my steady diet. Luckily I have a husband who is willing to try new recipes…at least once. Before working with Caroline I wasn’t a big breakfast eater, but now I know the benefits of eating something to get you started each day. Here one of my easy go-to breakfast recipes:
Baked Apple with Yogurt and Nuts
- 1 apple, I like Honeycrisp
- ½ to 1-cup Greek yogurt, plain or vanilla
- Cinnamon
- Roasted pecan halves
- 2-3 teaspoons of hemp hearts
Slice the apple into bite size pieces, place them in a microwave-safe bowl. Sprinkle them liberally with cinnamon. Cook in the microwave for about 1 to 1 ½ minutes. Dollop the yogurt on top, then the pecans, then the hemp hearts. If you use plain yogurt you might want to drizzle a little agave syrup on top. The apples give out lots of nice sweet juice, just depends on your taste.
Ba's story about living transformed:
I retired from full time teaching after more than 30 years and am now teaching half-time. I love teaching and hope to continue for several more years. I have a wonderful, supportive family - including 2 beautiful grandchildren. I have always been active, but I wanted to continue to be active. I felt that an exercise program for "me" would help. TransFit supported me and my friends in working to help us with strength training, nutrition, but most importantly, positive energy. I enjoy working out with others and sharing our concerns and victories. I always feel better after exercising. I am challenged constantly and want to work harder! I come to classes twice a week. I walk most days and I love to go to yoga. I would like to start back playing tennis. I used to play, but would love to start back! I love to set goals and am currently trying to continue to work on a better diet for me and my husband! Another goal is to exercise together, but it is a challenge. However, a new healthy lifestyle affects other facets of my life and I now feel better and have been able to make many new friends!
Marilyn's story about living transformed:
Marilyn is the most dedicated woman and is the most consistent in her Tuesday/ Thursday small group! Her strength amazing us each day as she lifts weights and has the most beautiful plank. We love hearing about the new superfoods she eats each morning! You may see Marilyn out walking with her friends most mornings getting in her cardio! This lady is our inspiration - living transformed and encouraging all her friends to stay active!
Ladies, thank you for inspiring us! What a joy it is to have each of you in the TransFit community! We hope that you feel encouraged by these ladies!
For those of you who took the TransFIVE Challenge, let's finish strong! You can do it! We believe in you! If you didn't take the challenge, it's not too late to start! You can download the FREE eBook HERE!
If you have any questions, please email us at transfitathens@gmail.com
Blessings,
Team TransFit
