February News and the MIND Diet

Happy February!! A month of Valentine's, black history, Groundhog Day, and you guessed it.... TRANSFORMATION! We loved watching your progress whether through Transform 30, Transform at Home, and weekly Wellness sessions with Lea.
The year is just getting started though! This month at TransFit we are excited to begin our Iron Sharpens Iron Challenge. The  challenge is based on the verse Proverbs 2, "As iron sharpens iron, so a friend sharpens a friend." We want to embody this verse and lift each other up in our accomplishments and help each other along the way to our goals!

We will have notecards that can be filled out after any class! If you would like a partner, we can also help you find an accountability friend!!

Important Nutrition Information 
The MIND Diet for Alzheimer's Prevention
The Mind diet focuses on improving brain health and preventing the onset of Alzheimer's by cutting out foods that are linked to slower cognitive activity in the brain. Alzheimer's is a progressive and devasting neurodegenerative disease that causes memory loss and confusion. 
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and is a hybrid of the Mediterranean and DASH diets! It is a plant-based diet that limits the intake of animal products high in saturated fats. A big tendancy in this diet is a high consumption level of berries and leavy green veggies. Health benefits from foods in this diet include: lower stress levels, lower inflammation, AND slower aging.
When our bodies lack antioxidants we need, oxidative stress occurs and the body can no longer fight toxic molecules in the body. This ultimately causes cell damage in the brain and throughout the body!! Several diseases such as cancer and Alzheimer's are closely liinked to this!
SO... here are some of the BEST and WORST foods for the MIND Diet:
BEST:
- green leafy vegetables
- Nuts
- Berries
- Beans
- Fish
- Poultry
- Olive Oil
- Wine (no more than 1 glass a day)

Foods to Limit:
- Red Meat
- Butter and margarine
- Cheese
- Sweets (brownies, ice cream, etc. No more than 5 servings a week)
- Fried or fast food (Try to only have one serving a week)

A tip to sticking to any diet is to remember it's all a balance! If you starve yourself from the things you love the most, you will eventually crave too much and break and binge! Just try and incorporate some of these habits into your day to day life and remember, we eat to feel good and fuel our bodies with HEALTHY nutrients!!

Tuesday Night Yoga

We now offer yoga Tuesday's at 6pm! Join us in studio for an awesome spiritual and physical growth and stretch!
Click here to see the full TV interview on Fox 5 News of Caroline and the DAWGS yoga!! Yoga is vitally important for all of us! 

Bible Study

Wednesdays at 12pm we are reading through Encountering God by Kelly Minter! These sessions are a knowledge packed hour. Please join us as we learn how to incorporate God in every aspect of our lives every day!

TransFit Girls

We are still having our TransFit Girls sessions every Wednesday from 4:00 - 4:30 taught by Chloe Friedle. You can sign your girls up on our app!

Rise Together 5K Meeting 

Join us to be apart of our 5k supporting ESP. Our 1st meeting will be Friday 10:45am. Come serve with us and make the Rise Together 5k the best yet! 

TransFit Oconee 

New Session Times and sessions, check out the app for schedule updates and email Katie Woodall for details! 

We are so proud of you all for staying strong throughout January and we can’t wait to see you all live transformed in February!💗 As always, you can sign up for classes on our FREE app!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

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. 

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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! 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

Mediterranean Diet

Happy Friday! This week was AWESOME at both studios. We love seeing the progress and determination that is being put forward to Transform at Home and Transform 30! The community at TransFit is inspiring and that can only happen with you! Thanks for the hard work. 💪

Lots of questions in sessions this week about the Mediterranean Diet! While it is a diet, following this way of eating is more of a lifestyle than a diet. The Mediterranean Plan is based around eating in moderation and giving your body the nutrients, it needs daily though whole foods. Below are some lists of food groups as well as all about the Mediterranean diet and how YOU can incorporate it into your weekly meal plan.

What is the Mediterranean Diet?!
As you can imagine, the diet is composed of foods that can be found along the shore of the Mediterranean Sea. Ranging from veggies to red meat to yogurt this diet is full of bright colors and delicious flavors. Some of the main food groups as listed below.

• Fruits, vegetables, whole grains, nuts ad legumes all minimally processed and grown locally preferable.

• Olive oil as the principle source of fat

• Cheese and Yogurt consumed in low amounts

• Red Meat (high quality) consumed infrequently and in low amounts

• Fresh fruit for desserts and sweets containing added sugar only eaten a few times a week

• Wine consumed in low to moderate amounts, with meals

Easy Ways to Incorporate A Mediterranean Diet Into Your Life

 It all starts with small changes. You can start with the changes you think will be easiest for YOU first.

• Switch from butter or margarine to olive oil. Olive oil is great to cook with or fry an egg in a pan with! Another great way to incorporate this healthy fat into your meals is to replace cream-based salad dressings with an olive oil dressing. Some great ingredients make your own salad dressing with are vinegar, Dijon mustard, parsley, garlic, oregano, and lemon.

• Eat nuts and olives as snacks. This is a great replacement for a processed snack.

• Replace bread with whole-grain products. A popular, sprouted grain bread is Ezekiel 4:9 Bread. This bread combines 6 grains and legumes that create health benefits you normally cannot get from breads, pastas, and cereals including amino acids, protein, vitamins, and fiber. Other whole grains that are awesome are bulgur, barley, farro, and couscous.

• Begin each meal with a salad. This way you become more full-on greens! Choose crisp, dark greens and add lots of color!

• Eat more legumes! This includes lentils, chickpeas, beans, and peas.

• Eat lean meat.

• Cut out sugary beverages.

• Seek out the best quality food available.

• Farmer’s markets are an EXCELLENT source of locally grown and in season foods. While farmers markets aren’t open now, buying produce in season allows for cheaper and more nutritious fruits and vegetables.

• Lastly Mediterranean meals are most often shared family style!

Classic Greek Salad

Ingredients:
Serves 4
Prep Time: 20 Minutes

• Red onion

• Kosher salt

• ¼ cup red wine vinegar

• Zest and juice of one lemon

• 1 teaspoon Oregano

• Ground pepper

• ¼ cup extra-virgin olive oil

• Grape Tomatoes

• 1 cup Kalamata olives

• 5 Persian cucumbers

• 1 4-ounce block Greek feta cheese

Directions:
 

1. Whisk the vinegar, lemon zest and juice, honey, dried oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
2. Whisk in the olive oil in a slow, steady stream until emulsified. Add the tomatoes and olives and toss.
3. Peel the cucumbers, leaving alternating strips of green peel. Trim the ends, halve lengthwise and slice crosswise, about 1/2 inch thick; add to the bowl with the tomatoes.
4. Add red onion to the bowl and toss. Drain the feta and slice horizontally into 4 even rectangles. Divide the salad among plates.
5. Top with the feta and oregano; drizzle with olive oil and season with pepper.
6. For extra protein add chicken or shrimp on top!

Grilled Salmon Kabobs

Ingredients:
Serves 8
Cook Time: 60 Minutes

• ½ cup tzatziki sauce

• 1 lemon, zested

• 1 tablespoon lemon juice

• 1 pound salmon fillets, cut into 1 inch cubes

• 2 cloves garlic, minced

• 1 tablespoon olive oil

• 1 tablespoon dried oregano

• 2 medium green bell peppers, cut into 2 inch pieces

• 1 pint grape tomatoes

• ½ red onion, cut into wedges

• ¼ cup feta cheese

• More tzatziki sauce for serving

Directions:
 

1. Combine tzatziki sauce, lemon juice, and lemon zest in a bowl. Add salmon, toss to coat, and marinate in the refrigerator for 15 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil the grate.
3. Combine garlic, oregano, and olive oil in a bowl. Add green peppers, red onions, and grape tomatoes.
4. Beginning and ending with salmon, thread salmon, grape tomatoes, red onions, and green peppers onto 8 skewers.
5. Cook salmon skewers on the hot grill until fish is opaque in color, turning every 5 minutes, about 15 minutes total. Top with feta cheese and extra tzatziki sauce.

We are partnering with Performance Ready Nutrition

We are so excited to help you with your whole body healthy journey. We will be carrying Grab and Go items from PR Nutrition and in February will have a cooler to store the full meals for pickup. Check out the Website here and get excited!

Bible Study
Interesting in joining Bible Study? Next week is only the second week! We'd love for you to join us at 12 pm on Wednesdays! We are studying Kelly Minter's book Encountering God! It is a wonderful book regarding how to keep God in your life in the day to day!

Full Schedule Starts Next Week
New sessions at TransFit Athens & TransFit Oconee. New 1-1 availability times, Small Group Training 10:30am Daily, Afternoon Open Strength, and new evening Tuesday Yoga. Check the TransFit App for updates. Please schedule your sessions in advance. 

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. Check out our website for blogs, inspiration, recipes, workouts, and more! We are excited to serve you! 

Blessings, 

Team TransFit

New Transformation Program

What amazing week! We have been able to celebrate birthday's, Christmas coming, and YOU! You have gone above and beyond this week! We are so proud of your hard work. Let's all stay committed to staying STRONG for the last few weeks of 2021!

Speaking of STRONG, we also want to start 2022 rising strong! TransFit is so excited to announce our new RISE TOGETHER Weekly Wellness Program led by Lea Wallace, Integrative Health Coach. If you were able to come to our lunch-and-learn in November, you heard Lea talk a lot about hormones. If not, below we recapped some tips and her talk is on our YouTube Channel!

January 10th, Lea will be starting our new Rise Together Weekly Wellness Program. 

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 will meet weekly on Mondays 11:30am-12:30pm and clients will sign up for 1 month at a time. Please email us here is you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your Program today.

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Notes from the lunch-and-learn on Transforming Your Hormones! 

When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. 

Hormone imbalance may look like:

-  Infertility and irregular periods

- Weight gain or weight loss– that is unexplained and not due to intentional changes in your diet

- Depression and anxiety

- Fatigue

- Insomnia

- Low libido

- Digestive issues

- Hair loss and hair thinning

- Hot flashes and night sweats

- Brain Fog

- Causes of hormone imbalance may include: Blood sugar imbalance

- Poor gut health

- Inflammation caused by diet and lifestyle

- High levels of sustained stress

- Lack of sleep and rest

- Genetics

- Aging

- Toxicity 

Natural Ways to Balance your Hormones: 

- Balance your blood sugar

- Eat whole foods, mostly plants

- Increase your levels of Magnesium and Vitamin D

- Consider adding organic soy products to combat hot flashes

- Get 7-9 hours of quality sleep

- Find new ways to decompress and destress

- Balance your HIIT and cardio workouts with low impact exercise

- Address toxins in your home

Do You Want To Discuss Your Goals?

Here at TransFit, we love encouraging you in the studio as you work toward achieving your personal goals! Our trainers would love to meet with you for a FREE “goals” check-in, whether you have reached your goals or want to make new ones! Email us at transfitathens@gmail.com to set up a time with one of our trainers or Registered Dietician to talk about your specific goals!

Check out these AMAZING holiday recipes to try!

Ingredients
- 5 sweet potatoes, peeled and cubed
- 4 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 1/2 cup raisins
- 1 cup shallots, finely chopped
- 2 tablespoons butter
- 1/2 cup pecans, chopped
- 1/2 cup maple syrup
- Salt and pepper to taste

Directions
- Preheat oven to 350 degrees.
- Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, and shallots.
- Spread sweet potatoes in a single layer 9x13 inch baking dish.
- In a skillet over medium heat, melt butter.
- Add pecans and stir until fragrant, about 3 minutes.
- Add maple syrup and stir until most of the liquid has been absorbed, about 3 minutes.
- Top potatoes with pecans, cover with aluminum foil and bake in preheated oven for 50-60 minutes or until tender.
- Enjoy!

Ingredients
- 3 cups lightly packed spinach
- 1/4 cup Quinoa or Farro
- 1/2 cup cooked sweet potato
- 1 small or medium apple cut into chunks
- 2 tbsp pumpkin seeds
- 3 tbsp dried cranberries
- 3 tbsp chopped walnuts or cashews
- 1 tbsp goat cheese
For Vinaigrette:
- 1 tsp minced shallot
- 2 tbsp balsamic vinegar
- 1 tsp fig preserves or maple syrup
- 3 tbsp extra-virgin olive oil
- pinch of salt and freshly ground pepper

Directions
- Add greens to a large dinner plate or salad
bowl.
- Top with the cooked and cooled quinoa,
sweet potato, apple chunks, pumpkin seeds, dried cranberries, and walnuts.
- To make the vinaigrette, combine the
shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring it in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.
- Enjoy!

December News to bring JOY!

Bible Study Wednesday will start back in January 2022:

It's never too late to join our TransFit Bible Study. Join us Wednesday's in January to renew your mind, learn God's word, and be encouraged! We will be starting "Discerning The Voice of God" mid January.

Stay faithful, friends, we can keep strong in Christ in the everyday! Remember it is the small steps forward daily that lead to the big results over time. We are all work in progress.

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

🎉 How Can You Celebrate Every Day?

Sweet friends,

Today is the big day— TransFit’s 3rd birthday!

We celebrate every client and friend who has been a part of TransFit because we are stronger together! We have so many fun things going on in the studio today and throughout the rest of the week!

Today we want you to think about celebration and how can you celebrate every day!

“My joy comes from the lord, not from the ease of my day. My identity is found in Him, not in what I do or say. My past will not define me, I have been forgiven, washed, set free. My future secure, by grace this is me.”

Let’s celebrate!

We have loved seeing you dress up with us this week! Don’t forget to wear glitter tomorrow and your crazy socks or leggings Friday!

Today is our BIG giveaway! We are giving away one month of FREE TransFit classes!

Make sure you are following our Instagram and Facebook today. We will post this giveaway on our page! Turn on post notifications for us to make sure you don’t miss it!

We still have our 20% off all merchandise sale going on! Make sure to get your favorite shirt, necklace, or bracelet before this sale ends! You can use the code “celebrate” on Etsy or buy your merchandise in the studio.

As we celebrate today, don’t forget we have 2 FREE ebooks you can download!

You do not have to enter any payment information to download these! The link will take you to a page where you click “add to cart.” Simply enter your email address, click continue to skip the payment section, then click purchase! You will be emailed a link to download your ebook!

Celebrate today by making this Celebration Superfood Salad! Try it and let us know what you think— we love when you tag us in your posts and stories on social media!

Celebrate Super Food Salad

Ingredients

• 4 - 5 ounces spinach or arugula

• 2 cups strawberries

• Slivered almonds

• 2 ounces goat cheese

• 1/4 sliced avocado

• 1 tbsp hemp hearts

Dressing

• 1/4 cup extra virgin olive oil

• 1/4 cup balsamic vinegar

• 1 tsp maple syrup

Instructions

• Combine all the ingredients for the salad in a large bowl.

• Combine dressing ingredients, shake, then drizzle on top.

• Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!

We are so grateful for each and every one of you! You have inspired us so much over the past 3 years. We love living transformed with you!

Sign up for classes on our FREE app now so you can be in the studio for the rest of our fun birthday celebrations this week!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

🙏 Are You Ready to Commit?

Sweet friends,

Change will not come without challenge. Transformation is a process that happens over time that takes commitment and action. We believe in you and are ready to walk with you along this journey!

With our Bible Study starting this Thursday, we want to encourage you to commit to living transformed and accomplishing your specific goals for this year! Our Director of Spiritual Development and Outreach, Pam Adams, will be leading us on a 6 week study through the book of Esther. We are excited about the new bible study and would love for you to join us in the next step in your transformation process! Nothing happens in isolation: body, mind, and spirit are all inter-connected!

You can still sign up for the Bible Study on our free TransFit app HERE!

It will be held on Thursdays from 12-1 pm at the TransFit studio and is open to all women in the community!

A word from our Director of Spiritual Outreach, Pam Adams:

“Friends, we are so excited about starting our Bible Study Esther: The Courage To Commit. My prayer is we will be encouraged and strengthened in our faith as we learn, trust, and apply the truths of God from this dramatic historical narrative.

In The Book of Esther, all the covenant promises to Abraham and David looked to be in jeopardy, but as we will see God is in control of every person and event and His promises will stand. He is the architect ordering our lives. Romans 8:28 says “we know that for those who love God all things work together for good, for those who are called according to his purpose.” This is a reassuring promise for us when we are fearful, distressed, anxious, doubtful and find ourselves questioning life.”

“A few chapters later, Paul tells us in Romans 15:4 that “whatever was written in earlier times (meaning the Old Testament) was written for our instruction, that through perseverance and the encouragement of the Scriptures we might have hope.” The Book of Esther instructs us to press on and be encouraged by the truths and promises of God’s Word, and in particular the truths that He is committed to us, His people, and is in every detail of our lives.

We’d love to have you join us in this Bible Study. Sign up on our app or email Pam@transfitathens.com. All women of the community are welcome!”

Love and Blessings,

Pam

Speaking of having the courage to commit, it’s not to late to fill out your goal sheet for 2019! We encourage you to find time this week to complete your goal sheet. Don’t forget to include your accountability partner! Remember we truly are stronger together! You can download and print the sheet HERE or ask us to give you one when you come into the studio.

You can find our Live Transformed Bible Study on Amazon HERE! It is a 6 week study to help you dive into the word and live transformed in body, mind, and spirit. We would also love for you to read Pam’s bio on our website HERE!

We are excited and ready to serve you this week! Be on the lookout for some exciting news as we celebrate our TransFit Birthday next week in the studio!

If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

❗️Is Rest As Important As Exercise & Nutrition? ❗️

Sweet friends,

Seriously, do you ever ask yourself “Is rest really as important for transformation as exercise & nutrition?” Many of us make time for exercise and work on meal planning but neglect proper rest.

In our Lived Transformed Bible Study a few weeks ago, we explored the truth that we are to honor God with our bodies by getting proper rest and sleep. We often talk of caring for our bodies with proper nutrition and exercise, but true rest is a pillar of health we know we need, but don't prioritize. The importance of quality rest and sleep cannot be overemphasized. They are vital to the rhythms of our lives, gifts from God which serve specific physical and spiritual purposes. 

Physically, we must have proper rest and sleep in order to function at our best, but the latest research says lack of sleep has become a public health epidemic. As we sat around the circle at Bible Study, this topic was the one most of us had marked and highlighted as being a personal struggle.

We know we are not getting the recommended 7-9 hours of sleep, and we are concerned because the evidence shows that sleep deprivation is serious. It’s been linked to obesity, negative effects on hormones, skin aging, Alzheimer’s, heart disease, immune system issues, muscle atrophy, type-2 diabetes, etc. We also know how we feel when we don’t get proper rest and sleep, causing us to be irritable and short-tempered with others.

Something we can do to improve our health is set rest and sleep goals, just like we do for nutrition and exercise. The following are some suggestions:

 For Sleep:

• Sleep journal (to really be aware of our habits)

• No TV, no phones, or screen time a minimum of 30 minutes before bedtime

• Follow a consistent bedtime routine 

• Relax in an epsom salt bath

• Use lavender essential oils

• Take a Melatonin and/or Magnesium supplement 

• Enjoy a cup of warm Chamomile Tea

• Use a sound machine with white noise or calming sounds to induce sleep

• Keep the bedroom dark and temperature cool 

• Exercise (not the 3 hours before bedtime)

• Invest in a comfortable mattress and pillows 

• PRAY for good rest and sleep and memorize and meditate on scriptures like Psalm 3:3-5, Psalm 46:10, Proverbs 3:24 

For Daily Rest:

• Practice deep breathing

• Allow margin in your schedule

• Take mini vacations/stay-cations doing something you really enjoy

• Invest in a devotional and have a “quiet time” with the Lord daily

• Take a leisurely walk 

• Lay on your back with your feet up on the wall

• Get together with friends that are life-giving

• Splurge occasionally on a massage

• Unplug from social media for a day, weekend, week or month

Leg Up the Wall Pose

Legs Up the Wall Pose is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. The benefits of this passive posture are transforming.

Getting into the pose

Start by setting up a clean space around a wall. Next, move your hips as close to the wall as possible, then walk your feet up the wall until your body is in a somewhat L-shaped position. Make any adjustments to facilitate a more relaxing space-- maybe place a pillow under your head, or let your arms rest on your belly or out to the sides. At this point, focus on your breath-- try elongating your breath, taking a deep, slow inhale through your nose- “calm” and a deep, slow exhale through your nose to “let go”.

Try not to bring the body to a full 90 degree angle as this can impede circulation at the hips. Instead slide your hips a few inches from the wall and/or elevate your hips by placing a cushion under your sacrum.

Attempt to stay in the pose for at least 5 minutes for optimal benefits.

 Benefits of Legs Up the Wall Pose

Relaxation

The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

Facilitates venous drainage and increases circulation

Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Soothes swollen or cramped feet and legs

Inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.

Stretches the hamstrings and lower back

The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll create in your hamstrings.

Relieves lower back tension

Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain.

Studies have shown that restorative yoga poses, specifically, Legs Up the Wall, can be beneficial for those suffering from the negative effects of Fibromyalgia, Varicose Veins, Cancer, Menopause Restless Leg Syndrome, Metabolic Syndrome.

 Spiritually, God has made our bodies to need rest and sleep. They are good gifts given in order that we would acknowledge and praise Him. He is the creator. We are His creation. We learn in Genesis that God rested after the six days of creation, not because He was tired (and He never sleeps), but because He was pleased with His creation.

We can honor God with our bodies when we take intentional time to rest, reflecting on our many blessings and having grateful hearts, acknowledging our dependence on Him. In the Old Testament, God instituted the Sabbath as a day when His people were to honor Him and do no work. But in the New Testament, the Sabbath is no longer a certain day, but a person-Jesus! If we've placed our faith in the finished work of Jesus, then He is our Sabbath rest now and for eternity! 

In our anxiety driven, broken world, we can lay our heads down on our pillows at night and have sweet sleep knowing we have peace with God. 

Thank you Pam for those helpful tips on how to rest our bodies and minds. Remember nothing happens separately. All pieces of the puzzle work together to keep on the journey to transformation. Please let us know how we can serve you.

Try one of our new stretch videos on our YouTube channel HERE, come to bible study, or a new TransFit session to worship with us!

If you have any questions or would like to meet with a trainer, please email us at transfitathens@gmail.com. We want to help you transform your mind body and spirit in the last quarter of 2018!

Blessings,

Team TransFit

💥Exciting October News to Help You Transform! 💥

Sweet friends,

This month, we challenge you to be active and stretch every single day as we focus on Optimism in October! A great way to get your daily stretching in is to do yoga! Yoga is a great way to exercise and renew your mind, and has essential health benefits like increasing flexibility, building muscle strength, preventing cartilage and joint breakdown, and increases your blood flow! It will help you transform your mind, body and spirit!

Congratulations to our September calendar challenge winner, Jennifer Leahy! Jennifer committed to her strength and being active every day in September! You are such an inspiration!

Don’t forget to pick up your October calendar at the studio for a chance to be our October calendar challenge winner and win a month of free sessions!

Join us for a NEW yoga session on Mondays at 5:30 p.m. in the studio! The session will be lead by our new yoga instructor, Emily Dietz! Yoga is a great opportunity to reach this month’s goal of stretching every day!

Emily’s practice centers around vinyasa flow, and she loves the idea that all movement is linked with breath, both on and off the mat. Yoga helps center the mind and body and provides calm and connection to spirit. Come join her for her first class on Monday!

Are you a walker or jogger ready to begin running and want to feel your best? Or are you an advanced runner who wants to better your running form, build cardiovascular fitness, run more efficiently, or add speed to your step? Join TransFit Running Coach and Personal Trainer Lisa Patton on Wednesdays at 8:20 for a TransFit Outdoor Runners Workout!
TransFit Outdoor Runners Workout is a 55-minute session that includes essential dynamic warmup sequences, running form drills, strength exercises for runners, a heart-pumping outdoor workout, and an inspirational cool down and post-run stretches.

For October’s Lunch and Learn, we will be welcoming Kisa Raye to the studio on October 23 from 12-1! Kisa Raye, MEd, FST is an exercise physiologist, fascial stretch therapist and owner of KR stretch and inspi-Her Wellness LLC.

“Let’s take stretching beyond the muscle. Learn how to reach more and achieve more through better stretching techniques that will not only improve your physical health, but bring peace and balance to your mind.”

The cost of attendance is $12 and includes lunch from Maepole!

Sign up for the Lunch and Learn under “Special Events” on the TransFit app HERE!

We are now offering a FALL MEAL PLAN on SALE for $9.99! This meal plan, which was created by our registered dietician, Kaeti Shurling and Consultant Katie Woodall, includes four-weeks of meals, grocery lists and healthy fall recipes! Let’s transform our nutrition this month together! You can download the meal plan on our website at the link below or on our app HERE!

Here are some tips for stretching this month! You can also visit our YouTube channel HERE for more stretching and workout videos.

Hips and Glutes Focused Yoga Sequence

We are so excited for all of the new and exciting things happening in October at TransFit! We can’t wait to see you in the studio soon. If you have any questions, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Drum Roll Please... Our August Challenge Winner!

Sweet friends,

It has been such a great month in the studio! It was amazing to watch everyone COMMIT to their health in August, and we saw so many inspiring results! Wow! Everyone worked so hard and really gave it their all and were COMMITTED to living transformed! In August, we challenged you to drink 80 oz. of water per day and be ACTIVE for at least 30 minutes every day! Now, we are excited to announce our WINNER!

DRUM ROLL PLEASE....

Our August Commit Challenge Winner is...

PAIGE COLQUITT!

Congratulations, Paige!

Paige really challenged herself in August and committed to living transformed every single day! She completed the water and exercise calendar every day in August! You are such an inspiration to all of us, Paige!

"The water challenge this month helped me immensely in getting my daily water intake of 80 ounces. Every day was not perfect, but every time I felt hungry, I drank more water... And it helped to curb my appetite! I absolutely love to exercise! I honestly wish I could take a TransFit class every day, but since I can’t, I substitute swimming and running on my other days. Getting exercise done first thing in the morning gets me up and moving and makes me feel ready to tackle the day."

Our amazing client, Judy Talton!

Thank you to everyone who participated in our August Commit Challenge! Don't worry if you missed it, we just started our September Strength Challenge! This month, we are challenging you to be ACTIVE for 30 minutes every day and to incorporate strength training into your exercise routine at least 3x per week! We know that a challenge like this can bring AMAZING results, and we are excited to encourage you all month long! Make sure to submit your calendar at the end of the month for a chance to win an ALL-ACCESS PASS FOR A MONTH OF FREE SESSIONS!

Click our September calendar below to download it and start filling it out for this month's challenge!

In case you missed Saturday's e-mail, we have a lot of exciting news at TransFit this month! Join us for a new Bible Study, Lunch and Learn Service Project and New Sessions! Links to sign up are below!

Sign up for our September Service Project/Lunch and Learn on our app under "Special Events"! We can't wait to serve the community together! The link to our app is HERE!

Sign up for our Thursday Bible Study, Monday, Tuesday and Thursday 4:15 sessions and Saturday sessions on our website HERE or on our app HERE! We can't wait to see you in the studio to help you reach your goals this month!

If you would like to meet with one of our Trainers or Nutritionists to help you set and renew your goals please email us! #strongertogether

Blessings,

Team TransFit

Live TransFormed Bible Study Starts Next Thursday!

Happy Thursday friends! 
Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

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When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. We will begin next Thursday, February 2nd. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.comfor more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit

Living Transformed!

Biking for Multiple Sclerosis- Mom, Kaitlyn, and me 

Happy Sunday Sweet friends! 

Hope you have been able to rest and recharge this weekend so you can be ready for a successful week! I am heading back from North Caroline where mom, Kaitlyn and I rode bike to support MS! I urge you to find something active to do that supports a cause that is near to your heart!  

 Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

---

When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.com for more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit