Transform 30

Finishing January Strong + BLOATING Tips!

Last full week of January! We realize that you have had so much going, BUT NOW it feels like 2023 is in full swing! 

How can you finish January strong?

🔹4 words to hold onto this week: 🔹

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 intensional 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 January STRONG! 2023 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!

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

 Transform 30

 Transform @ Home

How Can You Combatting Bloating?
Let's talk about bloating! Since it is something that happens to everyone, we were so happy when speaking at the Terry Woman's Initiative, the college girls brought this issue to our attention! Bloating is defined as when the belly feels or looks painfully stuffed, swollen, or filled with gas especially following a meal. 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 that can lead to bloating and pain.

Beat the Bloat:

1. Eat Slowly, consume smaller, more frequent meals

2. Chew your foods 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:

1. Broccoli
2. Cabbage
3. Kale
4. Legumes
5. Dairy

6. Salty foods

 7. Onions and garlic

 8. Wheat

 Instead, try these foods above and other that may help alleviate bloating.
Foods that don't cause bloating include:

 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

Weekly Wellness Program with Lea Wallace
This program gives people accountability in their whole body health + nutrition goals. It is a safe space to learn, grow, and be encouraged! Sign up on the app, Monday’s 9:30am!

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

NEW Tuesday Yoga
TransFit now offers Yoga at 6 PM on Tuesdays. This session will be led by Anita Scarborough. Sign up on Mindbody or the TransFit app to reserve your spot today!

RISE TOGETHER 5K MEETING FRIDAY FEBRUARY 3RD 10:45AM
We would love you to serve ESP with us in planning our RISE TOGETHER 5k! Join us Friday for a short meeting! 

Fun Community Event Mark Your Calendar! 
Join us for a delicious lunch  and informative lunch and learn!

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! These packages will get you on the right track to make 2023 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, suggestions!

Blessings, 

Team TransFit

Rise Together 5K 2023

It's the fourth and final week in January! Let’s Go! We want you to continue to be all in whether you are following through with Transform 30, Transform at Home, or your own personal goals for the New Year! We believe in you and are here to encourage you! Try our new sessions daily, to transform everyday! 

RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! We have a new course which will start and finish at TransFit Athens Parking lot!  The 5K benefiting ESP and is a great way to meet a goal and run or walk with family and friends to support a great cause. We are so grateful for everyone who has helped out in the past and we would love for volunteers again this year!  Last year we raised over $20,000 to help ESP! Let’s do it again, but we need your help! 

We need You to make this the best 5k of 2023!

If you are interested in being on a 5K planning committee, be a SPONSOR, or would like to volunteer to help on race day, please fill out this short survey HERE!  We need all the help we can get! THANK YOU! 

Mark your calendar for May 6th! The Rise Together 5k benefitting ESP will be Saturday 8am! 

Bible Study - Wednesday 12:00-1:00 PM!
TransFit's Bible study is back! We are so excited to be studying Encountering God by Kelly Minter. It is a life-changing book! This is a FREE and open-to-the-public Bible study so bring your friends! Sign up for on the App for bible study today! Email us HERE if you have any questions!

College Womens Bible study meets at Caroline’s house on Wednesday nights at 7:00 PM!
We will be going through the same awesome Bible Study, Winning the War on Worry by Louie Giglio. If you are interested in serving with the college Bible study, let us know HERE! Cookies, a salad, some lemonade... the college girls love homemade things!😉 If you are interested in participating in the college Bible study, let us know HERE! ALL COLLEGE WOMEN INVITED!

Weekly Wellness Program With Lea Wallace

Get ready for an amazing accountability program led by Lea Wallace coming in January! Sign up on the app to reserve your spot today for $95! Here are all the details!

The faith-based program will be a rolling group that meets once a week in an encouraging, educational, and uplifting environment. The program will be available via zoom if you are unable to come to the studio. We will cover a wide range of topics that relate to our health and wellbeing, while also creating space for dialogue, sharing, and questions. We believe that health is personal, but it doesn’t have to be lonely. Long-term success in your health journey is often accomplished when it is done alongside other like-minded individuals. This group will allow you the accountability and space to explore your own health journey and make small changes that will add up to big results. We will start each week with optional, private weigh-ins, followed by educational content and teaching and a time for discussion and questions. We will revisit goals at the start of each month, so new friends can jump in at any time!

Topics: 

  • Goal setting, determining your WHY

  • Power of Routine, Setting New Habits

  • Why diets don’t work/Creating a plan for long-term success

  • Exercise - what type is best for your body

  • Meal planning and meal preparation

  • Blood sugar balancing

  • Crowding out rather than cutting out

  • Sugar & Conquering cravings

  • Plant-based eating

  • Supplementation

  • Emotional eating 

  • Stress Management and Self Care

  • Deciphering food labels

The group meets weekly on Mondays 9:30am and clients will sign up for 1 month at a time. Please email us here if you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your program today.

Also, if this program interests you but the time doesn’t work please reach out to us here! 

Class Cancellation Reminder! 
If you know you aren't going to make class, please cancel on the app or let us know ahead of time!😊 Many session have waitlists and we would like to give everyone the opportunity to transform. 

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! These packages will get you on the right track to make 2023 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, suggestions!

Blessings, 

Team TransFit

How to Enjoy a Healthy, Happy Holiday

We are so grateful for you! This week will provide us with the perfect opportunity to give thanks for all things - especially the opportunity we have to live our healthiest life in Christ. Wear your Holliday clothes, colors, and bells as we celebrate with our favorite strength, HIIT, and yoga sessions. Friday at 9:30am will be a candle light yoga.🎄

♦️TransFit Athens & Oconee will be open over the next 2 weeks with a modified schedule, please check the app for updates holiday hours. Please book your workouts in advance.♦️

 We can stay on track this Christmas season! We challenge you to do get your mile in daily and nourish your body with vegetables each day this week! December Challenge - You can do it!

During Christmas and New Years, the main idea is to remember MINDFULNESS. You do not have to avoid dessert completely, but focus on being mindful with your portions. Moderation is the key! Decide ahead of time which treat you want to have, and then decide which you could give up. Make healthy swaps and enjoy victory over your decisions. 

Below are 5 Christmas Tips to help you have a healthier Holiday!

5 Healthy Holiday Tips

  1. Make a list (actually write it down) of why you started your fitness journey in 2022 and read it before going to your party or enjoy a meal over the holidays! Keep your goals you set at the beginning of the month in mind! 

  2. It is okay to say "NO" to all the food pushers. You don't have to try everyone's famous recipe or try each of the foods that are sitting out. Smile kindly and fill your plates with vegetables and foods in moderation.  Tell a friend your goal or plan for the holidays. Accountability is key for success. 

  3. Portion control is key. Be mindful of how much you are eating of each dish. Everything adds up quicker than you may think.

  4. Remember everything in moderation and eat slowly! For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, so that you can have a smaller piece or just a few bites of pumpkin pie. Enjoy the flavors of your plate this year. Chewing slowing and mindfully.

  5. Move your body as a form of worship over the holidays: Be ready to be flexible, your usual workout time may not work, so try a new time or to fit in your movement somewhere else in your schedule. You can make time to move your strong body this holiday season. Prioritize your movement time this season. Shift your mindset from “I have to workout because I ate too much” to  “I get to workout so I can serve my loved ones well”.  If we are not taking care of ourselves and our bodies, how can we love others well and live fully for Christ? Fitness is not only about how you look but how you LIVE. 

    Sweet friend, let’s forget about perfectionism over the holidays and go into the holidays with a mindset shift. Think differently going into the holiday season. Make a positive shift, finishing 2022 strong. You can make time to move, you can eat healthy and have treats in moderation, not the all or nothing mentality.  Today, get unstuck in the performance and perfectionism culture. Our primary motivation is to honor the body God gave us.

Brined & Roasted Turkey

from Fire and Flavor

Ingredients:

Directions:

  1. Brine turkey according to package directions. If using liquid brine, remove turkey from brine and pat dry. Allow turkey to sit at room temperature for 30 minutes before roasting. Preheat oven to 500°F. Place turkey on a roasting rack set inside a rimmed roasting pan or sheet pan. Tuck wings underneath bird and tie legs together; rub generously with oil.

  2. Place turkey on lowest level of oven and roast for 30 minutes. Lower oven temperature to 350°F and continue roasting until meat thermometer inserted in thickest part of breast registers 165°F, about 2 – 2 ½ hours.

  3. Allow turkey to rest for 20 minutes before for carving.

Roasted Maple Cinnamon Sweet Potatoes

Ingredients:

  • 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes

  • 1/4 cup maple syrup, divided

  • 1/4 cup extra-virgin olive oil, divided

  • 2 teaspoons kosher salt, plus more for seasoning

  • 2 teaspoons of cinnamon

  • 1 teaspoon freshly ground black pepper, plus more for seasoning

  • 4 large shallots, peeled and thinly sliced

  • 2 tablespoons balsamic vinegar

Directions:

  1. Preheat the oven to 400 degrees.

  2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper, and 2 teaspoons of cinnamon. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.

  3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.

  4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

Superfood: Green Beans with Pomegranates and Toasted Walnuts

Ingredients:

  • 1/2 cup walnuts

  • 1 pomegranate, seeds only

  • 1 1/2 pound green beans (haricots, verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

Vinaigrette Dressing

  • 2 tablespoons flax oil, or olive oil

  • 2 tablespoons coconut vinegar or apple cider vinegar

  • 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion

  • 1 teaspoon dijon mustard

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon pepper

Directions:

  1. To toast walnuts, heat a sauté pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.

  2. Seed pomegranate.

  3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.

  4. Pour 2-3 inches of purified water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.

  5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Healthy Twix Bars 
By Anna Marion Block (follow her @theblockbalance)

Ingredients

  • For the shortbread base:

  • 1 ½ cups packed fine blanched almond flour (I use Bob’s Red Mill)

  • 3 tablespoons melted and cooled coconut oil

  • 2 tablespoons pure maple syrup

  • 1 teaspoon vanilla extract

  • ¼ teaspoon salt

  • For the peanut butter layer:

  • ⅔ cup drippy natural almond butter (crunchy or creamy works)

  • 1/3 cup pure maple syrup

  • 1/4 cup coconut oil

  • 1 teaspoon vanilla extract

  • 1/4 teaspoon sea salt

  • For the chocolate layer:

  • 3/4 cup chocolate chips, dairy free if desired (lily’s)

  • 1 tablespoon coconut oil

Instructions

  1. Preheat oven to 350 degrees F. Line an 8x8 inch square pan with parchment paper. It’s important to use an 8x8 inch as a 9x9 inch pan may be too big.

  2. In a medium bowl add the almond flour, coconut oil, maple syrup, vanilla extract and salt. Mix together with a fork until it forms a nice thick crumb texture. Add to pan and use your fingers to evenly press down into the pan. Bake for 10 minutes. Allow crust to cool for 10 minutes before adding caramel.

  3. Next make the peanut butter caramel layer: Add the peanut butter, maple syrup, coconut oil, vanilla extract and sea salt to a medium pot and place over medium-low heat for approximately 2 minutes until caramel starts to slightly bubble, stirring frequently. Pour over slightly cooled crust. 

  4. Place in fridge for at least 30 minutes-1 hour to completely harden the peanut butter. It shouldn't take longer than this, but if you are impatient, just place in freezer for 15-20 minutes, this should speed up the process.

  5. After 30 minutes or so, make the chocolate layer: Add chocolate chips and coconut oil to a microwave safe bowl and microwave on high in 30 second increments, stirring in between until chocolate is completely melted. If you prefer, you can also melt the chocolate and coconut oil in small saucepan over low heat.

  6. Pour over the caramel layer and tilt pan side-to-side to evenly distribute the melted chocolate. Place in fridge for at least 20 minutes until chocolate is completely hardened and bars are cooled.

  7. Remove bars from pan and cut into 16 bars (that resemble twix bars). To do this, cut entire pan of bars in half, and then cut each half into 8 (1-inch) bars (not squares!), so you’ll end up with 16 bars. Enjoy! Bars should be kept covered in the fridge until ready to serve.

🔹TRANSFORM 30 PROGRAM 🔹

JANUARY 2023 will be here! Get excited and ready to transform. We have a new Transform at Home Program rolling out, a new Transformed by Prayer Devotion, new sessions and times, bible study, and Lea Wallace will start back our January Accountability Group. Stay tuned for exciting details.

We can finish December strong together! Let’s NOURISH our bodies, minds, and spirits for the rest of this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed! 

🎄We will have sessions next week with a modified schedule. Please check the TransFit App for Christmas week schedule! 🎄

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

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