Sweet friend,
Can you believe we are reaching the end of October? This month has gone by so fast but we are so proud of how you have OPTIMIZED your health during October! With the AthHalf coming up this weekend, our focus this week is how to OPTIMIZE preparing and running a race. Whether you are a runner or aspire to be one, these running tips, workouts, and stretches will benefit you either way!
Steps to OPTIMIZE Your Race Day
Prepare to have fun! Predetermine your focus, mantra, or verse. Have fun while you run, think happy thoughts, and run free!
Pace yourself. On race day you may feel excited, with the motivation of the crowd getting your adrenaline flowing! It is ideal to have a negative split during the race, meaning the second half of your race is faster than the first half. Pace your race and finish strong!
Know what you’re wearing! You want to be sure on race day the clothing you wear is something you’ve tried before and ran in. You don’t want anything new or different rubbing or chaffing you during your run.
Watch the video below to find out the last 2 steps to help you OPTIMIZE your race day!
Good Luck to Our AthHalf Runners!
We are so proud of our TransFit AthHalf runners! We have loved encouraging you to work hard and reach your running goals here at the studio and can’t wait to cheer you on this weekend! You are strong runners - may the Lord guide your steps and keep your body healthy as you run the race!
Ultimate Runners HIIT Workout
HIIT training is outstanding for your cardiovascular system, benefitting runners by boosting 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. HIIT workouts also recharge your cells and boost your hormones! This creating more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones! Try out this HIIT workout to increase your oxygen intake and energy to boost your race performance!
5 Benefits of Yoga for Runners
Yoga increases your strength and flexibility while reducing the chance of getting injured through working key muscles used in running!
Strength: Yoga helps strengthen your quads, hamstrings, hip flexors, and core muscles which can improve running posture and technique
Flexibility: Holding each yoga pose for 30-40 seconds helps loosen your muscles, joints, and ligaments allowing you to run more freely!
Breathing Techniques: Yoga helps you focus on your breathing which is also important to do during running. Working on breathing techniques can allow you to increase oxygen intake during those long runs to improve your overall performance!
Back Health: The impact of running can take a toll on your back over time. Yoga flows strengthen muscles around your spine, mobilizing the back to decrease risk of injury.
Mental Strength: Concentration on your body and clearing your mind with each intricate yoga stretch allows you to build mental strength. Pushing yourself through the discomfort or difficulty of certain moves can carry over into pushing your self mentally and physically during your run!
Download the yoga flow below to improve your overall health and running performance!
NEW Live Transformed T-Shirts and Tanks
We love seeing you #livetransformed in and out of the studio! Check out our cute new “Live Transformed” t-shirt and tank and purchase yours today!
Balsamic Roasted Chicken
Ingredients: Chicken
1 whole chicken, 3 ½ to 4 pounds
½ teaspoon kosher salt
4 carrots, sliced ¾ inch thick (about 2 cups)
1 pound small Yukon Gold potatoes, halved
1 large onion, quartered
Ingredients: Balsamic Dressing
3 tablespoons balsamic vinegar
3 tablespoons chicken stock
2 tablespoons olive oil
1 tablespoon honey
1 tablespoon fresh oregano, chopped
2 teaspoons fresh rosemary, chopped
Instructions
Preheat oven to 500°F. Rinse chicken with water, pat dry, and rub with ½ teaspoon kosher salt. Butterfly chicken by removing the backbone with kitchen scissors and set aside.
Place carrots, potatoes, and onion inside a 12-inch cast-iron skillet or glass baking dish (coat with cooking spray if using glass). Lay chicken on top of vegetables, breast side up, tucking wing tips. Combine sauce ingredients and pour over top of chicken.
Place skillet on middle rack of oven and roast for 15 minutes. Reduce temperature for 400°F and continue cooking for an additional 15 to 20 minutes or until a meat thermometer registers 165°F in the thickest part of breast. Let meat rest for 15 minutes before cutting.
Let’s #livetransformed and finish October strong! You will feel refreshed and revived with energy after this challenge. Stretch everyday is your October goal! You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!
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, 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 and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!
