Sweet friends,

Each of you have been working so hard this May! You have taken our total transformation challenge for May and are achieving your points each day! We are so proud of you! Last week, we had such a fun week for our Celebrate Women Week! Thanks so some incredible sponsors we were able to hand out fun prizes throughout the week and we ended with an amazing community Transformer session. Thank you for joining us throughout the week!

Today, we are sharing a perfect at home workout just for you! As May is quickly coming to the end and the summer is about to kick off, our schedules can become even more "full" and it may seem harder to find time to workout! We want to encourage you to make the time for a workout. Remember exercise is worship! Whether you are in the studio or doing an at home workout, we hope that you are challenging yourself to exercise daily! Check out the exercise and video below for an at home workout made just for you!

Let's commit to giving each hour and each day our best! We believe in you and know you can do it! We would love for you to join us tomorrow morning at 5:30 AM for our FREE Outdoor Body Blast session! If you have any questions, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Friends,

You've worked so hard through January to eat right and exercise more. Many of you met your goals! I'm excited for all of you who will be continuing this journey with me in Faithfully Fit February. If you are interested in participating in this month's wellness program, it's not too late to sign up! Just email me at transfitblog@gmail.com to get started. Another great way to stay accountable with yourself is to use a fitness app to track your progress. I love the My Fitness Pal App and use it daily to track nutrition and exercise. Try something new this month to keep motivated!

Since February is American Heart Month, we will be focusing our energy towards strengthening our hearts physically and spiritually.

One of the best ways to get in a good workout for your heart is through high intensity interval training (HIIT for short). This type of workout combines a variety of exercises performed in short, intense bursts for amazing results. Try the Heart Healthy Body Weight Workout below to show your heart and body some love today!

To get the most out of your training, make sure you are using proper form for all the exercises! I frequently see people confused or struggling to hold proper form while doing plank rotations and side lunges, so use my pictures below as a guideline.

For plank rotations, start in the normal plank position. While keeping your core tight, rotate to one side and extend your arm towards the ceiling. It is important to move your hips and shoulders together in one fluid motion, instead of having one following the other which will put unnecessary stress on your spine. Return to the normal plank position, then rotate towards the opposite side.

For side lunges, begin standing with feet together. Step one foot out to the side in a deep lunge. It is important to make sure your knee is not going out past your toe during this part of the exercise. Return to standing position and repeat with the other leg.

Blessings,

Caroline

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