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

Heart Healthy Foods for You!

We are so thankful for you! Let’s keep encouraging one another to continue going strong and to stay committed.

🔷Reminder to sign up for your sessions in advance this week, to ensure you get the session times that work best for you. Accountability is key in total transformation.

It's all about ♥️ heart health in February (and March too!). We have discussed the importance of HIIT for our hearts and shared some amazing healthy recipes you love! This week is all about HEART-HEALTHY FOODS! These foods help your body and heart function as best as possible.
Here are some of the TOP 6 heart-healthy foods you need to add to your nutrition plan this week!

Top 6 Heart-Healthy Foods

1. Hemp Hearts are the "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocados are full of healthy fats and contain many vital nutrients and fibers that your body and heart need. They offer nutrients so that you can have a healthy heart!  

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

4. Tomatoes contain nutrients that help prevent cardiovascular disease. Additionally, they can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If cell formation and gene expression are not controlled, it can result in heart disease and lower, decreased heart health.  Raspberries are the highest in fiber and lowest in sugar fruit! Enjoy! 

6. Beets contain healthy nutrients like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents, which have been shown to reduce the risk of some cancers. Drinking beet juice has also improved cardiorespiratory endurance and increased overall efficiency, so this will help you get through your workouts! 

❣️Heart Healthy Anti-Inflammatory Guide 

Looking for some healthy recipes to try? Check out the TransFit website for some great ideas! 

TransFit GIRLS

We are so excited about our TransFit Girls 5:30 pm on Wednesdays! This is a great opportunity for 4th-6th grade girls to learn more about fitness and nutrition in a fun and encouraging environment. Sign up on the app to reserve your girl's spot! 

♦️Want to be a part of something amazing? Consider helping with the RISE TOGETHER 5K!♦️
We are so excited to have our annual Rise Together 5K again this year! This special 5K benefiting ESP is a great way to meet a goal and run with family and friends. Our committee meeting is this Thursday (February 15th) at 11:30 a.m. Sign up today! Email us at transfitathens@gmail.com with any questions!

♥️ We are so thankful to serve you in your whole-body health goals. Keep showing up, stay committed, and go all in for God’s glory.

❗️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 session fee—$25 to your account—for all access and packages) so we can fill your spot. Many sessions have waitlists. Thank you kindly.

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

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

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 your workouts? Your nutrition plan is vital in your transformation. Protein is so important to consume, especially after your workout! Goal is to attain 15-20 grams protein within 30-45 minutes of your workout.

Protein is 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 single 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 would not be able to function. Protein helps rebuild muscle and can aid in weight loss.  Finally, proteins keep your immune system strong, transport and store nutrients and can act as an energy source. Collectively, these functions make protein one of the most important nutrients for your health.

High Protein Salmon Recipe

Protein Notes

• 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. Check out My Fitness Pal to see how many grams you are getting daily.

• Ways to add protein into your diet:

  • 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 rule 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 

Recommended  by Lea Wallace 

14 grams of protein

9 grams of fiber

Protein from Plants  
Integrative Health Coach Lea Wallace recommends getting protein from plants! Fill your plate with a rainbow of colors.

Summer Transformation Challenge 
Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today- it’s never too late!

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!

 Check out our website for blogs, inspiration, 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

We are so excited to be strategic partners with lululemon, Free People, and Split 59. We have exclusive  markdown this week. We are thankful to offer amazing merchandise in Five Points at 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