New Podcast & Spring Family Recipes

🌸Happy Spring Week, sweet friend!  
 

In honor of St. Patricks Day add in some extra greens into your nutrition plan this weekend in honor of the lucky holiday!

As the season changes, it’s a great opportunity to refresh our nutrition habits and involve our loved ones in making healthier choices. In the podcast this week Lyla Ward sits down with Caroline to encourage you! 

We would love for you to tune in and get inspired! 

In this episode Lyla will be sharing her heart and the tools she uses to overcome challenges in many situations.  We also discuss great healthy habits to implement to serve your family and habits to take your faith to the maximum potential. We’re praying this episode will encourage you.

Podcast Here LIVE Today

This picture was taken 9 years ago, but it reminded me of how important it is to keep your family in the kitchen with you. Involve them in the day-to-day activities of cooking, meal, prepping, and even making smoothies!

Tired of hearing the same “how was school? How was work? How are your friends?” Why not spark not only a good conversation but also your imagination with some fun questions? Here are some great conversation starters during meal time:

• Where is your favorite place in the world? Why?

• How do you know when you are all grown up? Why?

• What would your life be like if there were no telephones?

• Name three things that you have never done that you one day hope to do?

Involving a game at dinner can also be helpful:  play Beginner Dinner Games (Barnes N Nobles), the Healthy Eating Game (Pottery Barn Kids), or just say 3 encouraging words to each person at the table (this can get tricky with little ones… but always funny)!

Below are a few family favorites recipes.

Healthy Chicken Nuggets 

Prep time: 5 min. Cook time: 15 min.

6 oz. boneless, skinless chicken breast (cut into 1/2 inch pieces)

2 pinches salt

2 pinch pepper

I pinch garlic powder

2 tbsp light extra virgin olive oil

I cup whole wheat breadcrumbs (or almond meal for lower carb option)

Olive oil cooking spray

Preheat oven to 425 degrees. Toss chicken in olive oil and then season chicken with salt, pepper, and garlic. Dip the chicken in bread crumbs until coated completely. Roll until nicely coated.

Lightly coat a cookie sheet with spray and place the nuggets onto the tray and then into the oven. Bake until golden brown and cooked through (about 10-15 minutes).

Healthy Chicken Alfredo 

Ingredients: 

• 2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces

• 2 cups cooked broccoli (steamed)

• 8oz whole wheat rotini or spaghetti squash

• 2 Tablespoons extra virgin olive oil 

• 2 teaspoons minced garlic

• 2 Tablespoons whole wheat flour 

• 1 cup low sodium chicken broth

• 1/4 cup almond milk

• 1/4 cup plain Greek yogurt

• salt & pepper

• 1⁄2 cup grated parmesan cheese

Directions: 

Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside. Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute. Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.

Slow Cooker Pork Tenderloin Fajitas

Ingredients: (serves 5-6)

• 1 Lean Pork Tenderloin

• 2teaspoons chili powder

• 1 teaspoon cumin

• 1 teaspoon coriander

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 2 tablespoons soy sauce, preferably the low-sodium variety

• 1 jalapeno pepper, seeded and chopped (optional)

• 2 cloves garlic, minced

• 4 – 5 bell peppers, any color

• 1 onion (chopped)

Other fajita fixings:

• Whole-wheat tortillas, lettuce wraps, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, avocado, etc.

Instructions:

1. Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.

2. Rub the spice mixture over all sides of the meat and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top. Add ½ cup water to pot.

3. Top the meat with the diced jalapeño and minced garlic. Slice the bell peppers and onion and throw those on top of the meat as well.

4. Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.

5. Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above). 
   
   Enjoy!

Get Everyone Moving: Kids Couch To 5K Plan Here

If you would like to set up a session with our Nutrition Consultants to discuss your family nutrition and some great new recipes email us here. During the consultation, we will give you a plan to help you achieve better nutrition habits, fit just for you and your family!

Try these meals sometime in the next few weeks! If you have any questions, please email us at transfitathens@gmail.com. We love you and are grateful to serve you. 

Blessings,

Team TransFit  

New TransFit App Here

Copyright © 2025 Transfit Athens, All rights reserved.

Heart Healthy Foods You Need to Thrive This Weekend

Good Morning!

We are so thankful for all of you! Stay focused on your intentional goals with the Iron Sharpens Iron Challenge. Let’s keep encouraging one another to continue going strong and to stay committed. Join us for a strong Saturday Strength at 9am or the new 10:30am class.

Remember to sign up for all of your sessions in advance on our new app to ensure you get the session times that work best for you! It is the BLUE TransFit App.

For the month of February we are all about heart health. We have discussed the importance of HIIT for our hearts and shared some amazing recipes. Today, we will be focusing on heart-healthy foods. These are the foods that help your body and heart function to the best of their ability. Here are the TOP 6 heart-healthy foods you need to add to your grocery list this weekend.

1. Hemp Hearts

   Hemp Hearts are the “heart” of a shelled hemp seed. They are rich in protein and have almost the highest balance of protein, fat, vitamins, and enzymes. Hemp Hearts have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. They also aid in digestion. They can be enjoyed sprinkled over a salad, smoothie, or your yogurt!

2. Avocado

   Avocados are full of healthy fats and contains many vital nutrients and fibers that your body and heart need.

3. Leafy Greens

   Leafy Greens contain nitrate. This allows the heart to pump blood more efficiently and allows for overall better blood flow.

4. Tomatoes

   The nutrients found in tomatoes help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure.

5. Berries

   Berries are a great source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and prohibit inflammatory gene expression and cell formation. If the cell formation and gene expression are not kept under control, it can result in heart disease and lower, decreased heart health. Raspberries are the highest in fiber and lowest in sugar fruit.

6. Beets

   Beets are full of healthy nutrients, like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents which have shown to improve cardiorespiratory endurance and increases overall efficiency.

Looking for some heart healthy recipes to try? Check out our Recipes page!

February News:

Next week is Client Appreciation Week! Wear your Red and Pink to celebrate.

Galentines Event with Kelly Dean Thursday February 13th at 6:30pm

New TransFit Girls session on Wednesdays at 5:30pm Bible Study

In Studio Bible Study Wednesday at 12pm— open to all!

College Bible Study Wednesday Nights at 7pm

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Our updated cancellation policy: if you need to cancel your session, please give us at least 12 hours notice for 1-1 sessions and group sessions (or you will be charged a $25 session fee) so we can fill your spot. Thank you!

Let us know how we can help you achieve your goals! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings,

Team TransFit

Strength Exercises To Improve Balance + Your Weekly Set Up

It’s time to OPTIMIZE your health!  A full week of October is here, let’s go for it— set your week up for success. Plan your workouts and your nutrition today!

We have NEW sessions daily to serve you and many opportunities to transform. Try one of our new 7am or afternoon sessions this week!  We are here to help you feel your best and live life fully!

5 Strength Exercises to Improve Your Balance:

Are you looking to improve your strength and balance? Look no further than 5 of the best training exercises! Balance training exercises are a great way to increase your body's coordination, stability, and strength. These 5 balance training exercises will help you get the most out of your workouts and improve your overall fitness level.

1) The Single-Leg Deadlift

The single-leg deadlift is one of the best balance training exercises out there. It requires coordination and balance while working several muscle groups at the same time. It can be used as part of a warm-up before a workout, or as a main strength exercise.
The single-leg deadlift is an incredibly effective balance training exercise that can help improve your coordination and stability while strengthening the muscles in your hips, glutes, and hamstrings.

2) The Side Plank

The side plank is a great exercise to help improve your balance and coordination. This simple exercise helps to strengthen your core, shoulders, arms, and legs while also engaging your balance. To do this exercise, start by lying on your right side with your feet stacked together. Bend your right elbow to raise your body up and form a straight line from your shoulders to your ankles. Make sure you keep your hips lifted and core engaged the entire time. Hold this position for 30-60 seconds then switch sides. The side plank can be a great way to target different muscles in your body and is especially beneficial for core strength and stability.

3) The Swiss Ball Hamstring Curl

The Swiss Ball Hamstring Curl is an effective exercise for improving balance and coordination. It targets the glutes, hamstrings and core muscles and can be modified to increase or decrease difficulty as needed.
This exercise helps to strengthen the hamstrings while increasing stability in the hips and core. As you move through the range of motion, focus on engaging all of your core muscles, which will help to improve balance and coordination. Make sure to keep your hips level throughout the exercise and to avoid over-arching your lower back. Additionally, you can make this exercise more difficult by lifting your arms off the ground and performing single leg lifts. This will help to challenge your balance even further.

4) The Walking Lunge

The walking lunge is an excellent exercise to help improve your balance and coordination. It is a great way to add some dynamic movement into your workout and is perfect for any fitness level.

The walking lunge is an excellent exercise to target the glutes, quads, hamstrings, and core muscles. It will help build strength and stability in the lower body and challenge your balance at the same time. For an added challenge, you can hold dumbbells or kettlebells in each hand while performing the exercise.
Try adding walking lunges into your workouts for improved balance and coordination!

5) The Bosu Squat

The Ball Squat is a great balance training exercise to improve your strength and coordination. The exercise is performed by standing on the flat side of the ball, positioning the feet hip-width apart, and slowly squatting down until the thighs are parallel to the floor. From there, you should push off with the heels and return to standing. When performing the Squat, make sure to keep your back straight, shoulders pulled back and your core engaged. It's important to maintain your balance throughout the exercise, as this will help build up your stabilizing muscles. Additionally, this exercise helps to strengthen the quads and glutes, making it an effective way to build up strength in those areas.

Weekly Set Up:

We want to help you be intentional and committed to your goals. Schedule your workouts like a doctors appointment and make a nutrition menu plan that can support your week.  If you need accountability we are here to encourage you.  Try this HIGH PROTEIN MEAL to set your nutrition.

Browse our Meal Plan and Recipe section on our website to make a plan for success this week. Book your workout classes or make your own exercise calendar.

Podcasts For You:

Thank you for your support with the Living Transformed Podcast.   Listen to Personal Trainer & Running Coach, Lisa Patton talking about how YOU can OPTIMIZE your health!  The episode will encourage you.  

We are thankful to serve you in your whole body health goals. Keep showing up, giving your best for you, for today.

Please sign up for sessions 24 hours in advance and if you need to reschedule, please do so within 12 hours so that other people can have your spot, or you will be charged a late cancel fee, spaces are limited.

If you would like to take your whole body health goals to the next level meet with our Personal Trainers. Please check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Bloating: What is it & How Do We Combat it?

Sweet friends,

We hope you are having a wonderful week! To continue this week strong, here are 4 words to hold onto:

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 intentional 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 STRONG! 2024 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!

We want to tell you about the many opportunities to TRANSFORM with TransFit! Stay tuned! We are so excited for these options to grow in our fitness, nutrition, and spiritual journeys.

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How Can You Combat Bloating?
Bloating is defined as when the belly feels or looks painfully stuffed, swollen, or filled with gas especially following a meal. While occasional bloating is common and usually harmless, chronic bloating can indicate underlying digestive issues such as irritable bowel syndrome, celiac disease, or food intolerances. Preventing bloating is crucial for maintaining overall well-being and comfort. Excessive bloating can lead to decreased appetite, reduced quality of life, and discomfort in daily activities. By adopting healthy habits like staying hydrated, eating a balanced diet rich in fiber, avoiding carbonated beverages, and moderating intake of gas-producing foods, individuals can mitigate bloating and promote digestive health. 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 which can lead to bloating and pain.

Here is how you can beat the bloat:

1. Eat Slowly, consume smaller, more frequent meals

2. Chew your food 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:

• Broccoli

• Cabbage

• Kale

• Legumes

• Dairy

• Salty foods

• Onions and garlic

• Wheat

Instead, try these foods above and others that may help alleviate bloating:

•  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

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 the studio every day! This is a great way to get your proteins in after class!

We would love you to serve ESP with us in planning our RISE TOGETHER 5k! Join our Team! The race is May 5th 3pm!

Did you miss out on our lunch and learn from a few weeks ago? No worries! You can find it here on Youtube, or read a more detailed description on our blog!

Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you with a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2024 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, or suggestions!

Blessings, 

Team TransFit

5 Evidenced Based Supplements To Reduce Brian Fog

  Good Morning sweet friend,                     

        
The short week had me all discombobulated. I was forgetful and felt off kilter all week. As I dug into extra research on brain fog, I loved reading and learning more about specific supplements and how they can help us. I hope this information below will help you as you move into your weekend. It’s time to reset, renew, and revive your body and mind!  September here we come! 

 Excited to challenge, inspire and encourage you,
Caroline  

What is Brain Fog?
 

“Brain fog” is not a medical condition but a group of symptoms like memory trouble, lack of focus, fatigue, and scattered thoughts. Low nutrient levels can be a cause, so taking supplements may be beneficial. Always check with your physician before taking supplements and make sure products are third party approved. 

Many factors, including nutrient deficiencies or inadequacies, may contribute to brain fog symptoms. These are more common in people with medical conditions commonly associated with brain fog . 

The information below  covers 5 evidenced-based supplements that may help with brain fog.

5 Supplements for Brain Fog

1. Vitamin D

Vitamin D is a fat-soluble nutrient necessary for immune system function, brain health, and more.

Having low or deficient Vitamin D levels may negatively impact cognitive health and contribute to brain fog symptoms.

People who have depression or depressive symptoms often experience brain fog symptoms such as poor concentration and memory problems. 

Vitamin D deficiency is associated with an increased risk of depressive symptoms. Research suggests that vitamin D supplements can help increase vitamin D levels and may help improve depressive symptoms, including brain fog . 

Other studies show that vitamin D supplementation may improve overall mental health — including mood, negative thoughts, and symptoms of anxiety and depression — in certain people . 

Also, a small study in 42 postmenopausal women who were low in vitamin D found that those who supplemented with 2,000 IU of vitamin D per day for 1 year performed better in learning and memory tests than those who took 600-IU or 4,000-IU doses. 

2. Omega-3s

Omega-3 fatty acids are well known for their impressive health effects. Taking concentrated omega-3 supplements may benefit brain health and improve certain symptoms of brain fog, including difficulties with attention and memory. 

Studies show that supplementing with the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) may support brain health, including memory, attention, and mood.

A study including 176 adults with low omega-3 intake found that supplementing with 1.16 grams of DHA per day for 6 months led to improvements in episodic and working memory compared with a placebo.

Omega-3 supplements may also improve depressive symptoms and boost mood, which may help reduce symptoms of brain fog.

What’s more, omega-3 supplements may help improve anxiety symptoms. People who experience anxiety may report symptoms of brain fog because anxiety can negatively affect mood, concentration, and memory. Our hormone health meal plan includes multiple recipes with Omega-3’s.

3. Magnesium

Magnesium is an essential mineral that’s in beans, seeds, and spinach. It’s necessary for many essential body functions, such as enzymatic reactions, energy production, nerve function, and blood pressure regulation. 

Many people don’t get enough magnesium in their diet, which may negatively impact brain health and lead to brain fog symptoms such as difficulty concentrating.

Low magnesium levels are common in those who are stressed and can even increase susceptibility to stress. 

Stress can cause memory impairment, poor concentration, and anxiety symptoms. 

For this reason, maintaining optimal magnesium levels through supplementation may help reduce susceptibility to stress and therefore improve stress-related cognitive impairment and brain fog symptoms.

Some research suggests that magnesium supplements may also help treat symptoms of anxiety and depression, which may improve symptoms of brain fog related to these common mental health conditions.

4. Vitamin C

Vitamin C is well known for its role in immune health, but this nutrient also supports many other important functions in the body, including brain health.

A study that included 80 healthy adults found that those with adequate blood levels of vitamin C performed significantly better in tests assessing memory, attention, reaction time, and focus than those with low vitamin C levels.

Low vitamin C levels may also negatively affect mood, and vitamin C deficiency is linked to depression and cognitive impairment.

5. L-theanine

L-theanine is a compound that’s concentrated in green tea and other plants.

Some studies suggest that taking an L-theanine supplement may help improve mental alertness, reaction time, and memory.

A recent study in 69 adults ages 50–69 found that a single dose of 100.6 mg of L-theanine improved reaction time and working memory on cognitive tests.

L-theanine supplements may also reduce tension and enhance calmness and relaxation.

What’s more, a small study found that 200 mg of L-theanine per day helped reduce stress-related symptoms and improve sleep and certain aspects of cognitive health compared with a placebo.

In Summary

Reducing stress, improving sleep quality, and supporting cognitive health may all help relieve brain fog.

Multiple factors may be contributing to your brain fog, so it’s important to work with a medical professional to get to the bottom of why you’re experiencing these symptoms and create a treatment plan. Whole body health and wellness is at the center of what we do at TransFit. Please let us know how we can serve you. 
 

Our Hormone Health Recipe Book Has Many Recipes to Help You Feel Your Best

Goal Sheet
Another helpful handout for you is our FREE goal sheet  and habit tracker on the TransFit website to help keep track of your new healthy habit, whatever it is for!

TransFit Goal Sheet!

TransFit Bible Study Wednesday’s 12pm September 13th

We will start our study through Priscilla Shirer's book, Gideon, this Wednesday, September 13, 2023. Get the book here! Please sign up on the TransFit App so we can plan accordingly. Open to the community.💙

Join the Bible Study GroupMe!

1-on-1 Sessions To Reach Your Goals
Interested in a 1-on-1 personal training or nutrition session to work on your specific goals? Schedule a time to meet with one of our Certified Personal Trainers 1-on-1 through the TransFit app or through the website! 

Schedule a 1-on-1 Here!

🔷We are excited and READY to inspire you this week.  🔷

At TransFit, we love to serve you in anyway to help you stay committed to your health goals, in body, mind, and spirit!

We do have 4:15pm & 4:30pm Strength sessions this week! Check out our website for blogs, inspiration, recipes, workouts, and more!

Thank you and please 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. We are excited to serve you! 

Blessings, 

Team TransFit

Does Muscle Actually Weigh More than Fat?

What an awesome week we've had to end to February!

Lent has begun, and we celebrated Mardi Gras Tuesday in studio. The weather is beginning to warm up and the flowers are beginning to bloom. What an exciting time of year! The commitment in 2023 has been INCREDIBLE, and we are so thankful for the TransFit community. Let's continue to TRANSFORM as we transition into spring over the next few weeks!

Muscle vs. Fat: Clearing Up The Misconception 

Muscle mass is denser than fat mass, and you will undoubtedly gain weight from lean muscle gains. While your clothes may feel looser, the scale may tell you otherwise. Common sense tells us that a pound of muscle and fat have to weigh the same but differ in density. If you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That's important when you're on a nutrition plan , and part of your goal is to have a lean look of muscle.
 

Muscle vs. Fat: The Benefits of Muscle
 

Muscle boosts a person’s metabolism, so a pound of muscle will burn more calories at rest than a pound of fat. What does this mean? Even when you’re not exercising — you could be sitting on the couch watching TV — you will be burning more calories just by having more muscle. Muscle has other benefits, too. It’s critical in improving bone density and helps prevent the loss of muscle mass that occurs with aging, allowing people to stay active as they get older.
 

Does Muscle Actually Weigh More Than Fat?
 

The short answer: Yes, muscle does weigh more than fat—by volume. The muscle will weigh more if you take a bowl of fat and compare it to a same-sized bowl of muscle. The catch: That number on the scale shouldn't matter here because the benefits of having more muscle in the body outweigh having more fat tissue.
 

How Having More Muscle Affects Your Health
 

Muscles are a star player in keeping your body happy and healthy long-term for several reasons. For starters, lean muscle mass can help manage blood sugar, keeping Type 2 diabetes at bay. "The number one consumer of blood sugar in the human body is skeletal muscle," explained Tim Church, MD, MPH, Ph.D., professor of preventive medicine at Pennington Biomedical Research Center at Louisiana State University. So, the more muscle you have, the greater your potential to stabilize your blood sugar. As a bonus, the blood sugar-regulating effect is instant and lasts after exercise. So, if you do a workout today, your muscles will utilize blood sugar better over the next 72 hours. Also, as you age, you'll want a healthy amount of muscle rather than fat. "Muscle is a commonly overlooked marker of healthy aging," Church said. You start losing muscle mass around age 40 or 45. This age-related decline in muscle is known as sarcopenia, one of the biggest reasons many older adults can have trouble doing simple tasks without help. Even better news is that muscle can help you maintain a healthy weight by raising your basal metabolic rate or the number of calories you burn at rest. Exactly how many extra calories you'll burn by adding muscle is unclear. We know that the more muscle you have, the faster your metabolism. Lastly—and least importantly, in terms of health—the muscle density might cause it to weigh more, which also means it takes up less space in the body. "If someone gains 10 pounds of muscle, a lot of times they'll barely notice that on their body," Seedman said, "whereas, if you gain five or 10 pounds of fat, you definitely notice that."
 

How To Lose Fat and Gain Muscle in a Healthy Way
 

Strength training is the most effective way to build muscle and cut back on fat. "If you only have a limited amount of time to work out, strength training is exponentially more powerful," Seedman said and added that you could manipulate work and rest ratios to get more cardio benefits from your strength routine. It is recommended doing a full-body strength routine at least two- three times a week. Try lifting to the point of near-failure in each set—that means those last one or two reps should feel nearly impossible to do without breaking form.If you're trying to shed fat while building muscle, keep the rest periods short between sets (30 to 60 seconds) to increase the intensity of the session. 

We love answering your questions and please email us more here. Transformer Strength Sessions, Small Group, Bone Strength, and 1-1 Sessions are a great way to to build muscular strength and lean muscle mass. A new month is approaching a perfect time to reach a new goal! 

Dinner Bells

Ingredients:

• 5 medium red or orange bell peppers

• 1 lb. lean ground turkey

• 1 cup chopped onion

• 2 1/2 tsp. dried Italian seasoning

• 2 cloves garlic, minced

• 1/2 tsp. salt

• 1 1/2 cups cooked quinoa

• 1 jar (25 oz.) marinara sauce

• 1/2 cup water

Directions:

• Cut off tops of peppers. Clean out completely and discard seeds. Place peppers upright in a 4-6 quart crock pot.

• Combine turkey, onion, Italian seasoning, garlic and salt. Stir in rice (or Quinoa). Spoon into peppers.

• Pour most of the marinara sauce over peppers. Add water to remaining sauce in jar. Cover jar and shake. Pour over peppers.

• Cover and cook on low-heat setting for 6 hours or on high-heat setting for 4 hours.

• Transfer peppers to serving plates. Spoon sauce over top. Let stand for 5 minutes

RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends. We are so grateful for everyone who has helped out in the past and we would love for volunteers again this year! We need You to make this the best 5k of 2022! If you are interested in being on a 5K planning committee or would like to volunteer to help on race day, please fill out this short survey HERE!

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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! 

Our 30 day ALL ACCESS Package is on exclusive for $150 now. Move your body everyday, try our new Tuesday evening 6pm Yoga Session, or 4:30pm Strength Session.

These packages will get you on the right track to make 2023 the best year yet, body, mind, and spirit! Please book your sessions in advance so you can ensure the time that works best for you. If you are on the waitlist, you will be notified via email when a spot opens. Thank you! 

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

Importance of Protein

Sweet Friend,

We are so proud of all your hard work in the studio! You are finishing summer strong! Are you fueling your body with the best foods before and after workouts? Your nutrition plan is vital in your transformation. Protein is so important to consume, especially after your workout! The goal is to eat 15-20 grams of protein within 30-45 minutes of your workout.

Protein is the crucial building block of life. The primary role of protein is to help promote physical energy in the body. Protein is responsible for many processes in your body, not just one function. One of its main roles is to act as a structural component of cells and tissues. Without adequate protein in your diet, your cells and tissues could not function. Protein helps rebuild muscle and can aid in weight loss.  Finally, proteins keep your immune system strong, transport and store nutrients, and can be energy sources. Collectively, these functions make protein one of the most essential nutrients for your health.

Check out this delicious High Protein Salmon Recipe below:

Here are more facts about protein:

• Nutritionists advise eating 1.1 g of protein daily for every 2.2 pounds of body weight. (Take your body weight and divide by 2- is a great estimate of grams of protein per day - if you are exercising add 15-20 grams) If you would like us to help you determine the number of grams you need daily, email us here. Age, height, weight, and exercise factors into each persons protein goal.

• Adults in the U.S. are encouraged to get 20% - 35% of their day's calories from higher protein foods.

If you’re looking to add more protein to your diet, here are some easy ways to up your protein intake:

• A small 3-ounce piece of meat/fish has about 21 grams of protein.

• One 8-ounce container of yogurt has about 11-15 grams of protein.

• One cup of milk has 8 grams of protein. Soy Milk also has 7-10 grams per serving.

• One cup of dry beans has about 16 grams of protein.

• One egg contains 6 grams of protein.

• We recommend getting your protein from foods first, but if you are on the go see some recommended protein bars below.

Protein Bars

The amount of protein you consume plays a huge role in your transformation process! Some of the best protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods all the time! A great alternative for protein when you are on the go are protein bars. Check out our favorite protein bars!  We would love to know if you have another one you like. Please share it with us here! 

1. RX Bar: 12 grams of protein, 15 grams of sugar (from dates) and 0 grams of added sugars, 5 grams of fiber, 9 grams of fat, 0 grams of trans-fat.

2. KIND Protein Bars: 12 grams of protein, 8 grams of sugar (6 grams added), 5 grams of fiber, 18 grams of fat, 0 grams of trans-fat.

3. Zing Bars: 10 grams of protein from peanut flour and soy protein, 9 grams of sugar, 7 grams of fiber, 10 grams of fat, 0 grams of trans-fat.

4. Garden of Life High Protein Weight Loss: 14 grams of protein, 9 grams of fiber.

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Check the TransFit app for an updated summer/Fall 2022 schedule!

We want to help you reach your summer goals. Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

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

Electrolytes are ESSENTIAL🍉⚡

Sweet Friend,

We are lifting you up for a joy-filled weekend! Transformation starts today! Let's work to encourage one another to continue going strong as we move towards completing our goals for this month! We rise strong together!

This week in particular, we have had many clients mention experiencing more cramping in calves, hamstrings, lower legs, and dizziness. As we are challenging ourselves and striving toward our goals it is important for us to acknowledge what we are putting in our bodies to fuel them properly. In order to prevent dehydration from happening, we must find ways to incorporate electrolytes into our diet as it is SO IMPORTANT for whole body health!

Electrolytes are minerals that are essential for your body to function. They help regulate your pH levels and muscles, keep you hydrated, and more. Therefore, consuming enough electrolytes in your diet is important for your health.
Some of the common electrolytes found in the body are:

• Calcium

• Chloride

• Magnesium

• Phosphorus

• Potassium

• Sodium

Each of these minerals carry an electric charge when dissolved in the body, giving them their name as an electrolyte.
Energy drinks are often associated with electrolytes. However, they usually include high amounts of sugars and colored dyes that may not be beneficial for your health. Instead, consider consuming electrolytes from healthier sources when possible.

Why do you need Electrolytes?

Getting enough electrolytes is essential to maintaining a healthy body. While sustaining a healthy electrolyte level is usually attributed to eating a balanced diet, there are a number of occurrences that can disrupt these levels, such as vomiting, diarrhea, sweating, and more.

Since there are many different types of electrolytes, the daily recommended value (DRV) for each varies depending on age, gender, health status, and activity level. Here is the DRVs of key electrolytes for healthy individuals over the age of 18:

• Sodium: 500 milligrams

• Chloride: 750 milligrams

• Potassium: 2,000 milligrams

Electrolytes play an important role in maintaining:

Healthy Water Balance
The amount of water in your body needs to be in balance with your electrolyte levels. Dehydration from diarrhea, sweating, and liver problems can upset that balance. Maintaining an adequate intake of both substances is fundamental to good health.

Muscle Heath
Electrolytes, and the electrical charges they carry, are a key part of how your muscles work. Low levels of electrolytes can cause muscle spasms, loss of reflexes, cramps, and even paralysis in extreme cases.

Heart Health
Potassium and phosphorus are especially important for healthy heart function. When potassium levels are too low, abnormal heart rhythms can occur. Extremely high potassium levels can also be dangerous, potentially stopping the heart from beating. Low phosphorus levels are associated with a risk of heart failure, and seizures.

Foods With Electrolytes

1. Spinach
Spinach is a phenomenal source of electrolytes calcium and magnesium. For adults, a single cup of cooked spinach has a daily intake value of 24% calcium and 73% magnesium. This vegetable is also a wonderful source of other micronutrients, such as vitamin A and vitamin K.

2. Pickle Juice
Drinking pickle juice has become more common, and there’s science behind the trend. Typical pickle juice is loaded with sodium and chloride, which may be why it’s famed to reduce the duration of muscle spasms after workouts. It’s important not to overconsume sodium, however, as too much of it can lead to health complications including hypertension.

3. Lentils
legumes are loaded with electrolytes. Lentils are a type of legume that is a great source of magnesium, potassium, and phosphorus as well as protein, making them a healthy addition to your diet.

4. Dried Apricots
Dried apricots are sweet and deliver good nutrients. A half cup of dried apricots has almost a quarter of the daily value of potassium for adults.

5. Sunflower Seeds
Nuts and seeds are generally a good source of magnesium. Sunflower seeds are also a good source of phosphorus, meaning you’re getting multiple electrolytes with every crunch

Other foods with electrolytes :

• strawberries

• watermelon

• oranges

• bananas

• tomatoes

• yogurt

• fish, such as flounder

• turkey

• chicken

• raisins

• olives

Here is an incredible recipe full of Electrolytes!

Check out all the great recipes on our website here.

Want to be a part of something amazing? Consider running the Athens Half Marathon with us!

We have two excellent plans designed to help you train for the Ath-Half:

The 13.1-mile training guide includes a basic plan that includes a 13-week, training schedule to use as the race comes. Reach out to Running Director Lisa Patton here.

The Advanced Half Marathon Performance Health and Fitness Guide eBook features a 13-week running plan, workouts specific to runners, stretches for runners and a sports nutrition meal plan, and over 25 recipes to help you feel your best while preparing to run!

We are thankful to serve you in your whole body health goals. Keep showing up, and giving your best for you, for today. Get those electrolytes in, take care of your body! 

Please check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit