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