Sweet Friends,
February is off to a great start! Let's work to reach the goals that we have set for this month—step outside of your comfort zone. Try incorporating Strength Training and High-Intensity Interval Training (HIIT) workouts 3-5x per week to reach your maximum potential.
TransFit is so unique because it provides a combination of both strength training and HIIT workouts. These are two workouts that will allow you to transform—body, mind, and spirit.
You may be thinking, “doesn’t lifting weights make me ‘bulky’” or, “I thought I should only be doing hours of cardio to reach my goals.” Thank goodness those aren’t true. We want to clear up these misconceptions!
Below are some key details and benefits to help you understand why we as women should and need to build strength training AND HIIT into our fitness plans.
Basics of Strength Training
Suddenly, dumbbells sound like a smart idea! Strength training involves resistance bands and balls, hand weights, barbells, and even your own body weight in order to boost your metabolism and lean out your body to create a sculpted look. Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.
Basics of High-Intensity Interval Training (HIIT)
High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2020, based on an annual survey by the American College of Sports Medicine. These are the best workouts for developing a healthy heart because HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 3 minutes in length—broken up by brief recovery periods. Workouts may involve jumping, lateral movements, sprints, plyometrics, and quick bodyweight segments. This workout is designed for women of all ages and ability levels at TransFit
Key Benefits of Strength Training
Improved body composition & increase lean body mass
Increased metabolic efficiency (burn fat!)
Increased bone density
Decreased psychological stress
Increased energy levels and mood
Increase balance
Increase flexibility
3 Ways HIIT Can Help You Live Transformed:
Lose abdominal fat: In a study of sedentary women, 20 minutes of HIIT were compared with 40 minutes of steady-state exercise, and the HIIT subjects were the only ones who lost fat— primarily excess abdominal fat!
2. Protect your heart: Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate.
3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones! It fires up the production of your body’s growth hormones that help you maintain muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.
Need to Reboot Your Nutrition?
It’s a new month which means you have another chance to reach your nutrition goals. Not only do we have great FREE recipes and a FREE MEAL PLAN for you on our website, but our Registered Dietitian, Kaeti Shurling, would love to help you with your nutrition goals for 2020. Learn more about our nutrition counseling options HERE!
College-Girl Client Spotlight: Sarah Kate Jones
Sarah Kate’s Favorite Things about TransFit:
I love that when I walk into TransFit, I feel known by the trainers. They are constantly pushing and encouraging me not only through workouts but through their words and accountability to reach my goals.
I love that Transfit encourages a healthy lifestyle where being ‘skinny’ isn’t the primary goal. Instead, I find myself seeking a whole transformation—body, mind, and spirit!
Goals for February:
Limit my sugar intake
Drink more water
Take time to rest
We want you to help you live transformed this February! Check out our February calendar challenge. Fill this out each day of the month, with the movement you did daily, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! Let's commit to doing everything with our WHOLE heart! We believe in YOU!
We can’t wait to see you in the studio. TransFormer sessions are strength training based and offered multiple times a day. HIIT sessions are offered Tuesdays and Thursdays at 9:30am and Friday mornings at 5:30am! 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 please reach out. We are here to serve you and want to help you live transformed!
