Weighted Vests: All You Need To Know + This Week's Healthy Favorites

Good Morning!

I pray that those on spring break enjoyed themselves. To those still in Athens, it has been a joy to see you online and in the studio! We love sharing our healthy favorites to help you reach your goals. Our top favorite thing is always YOU! We love our TransFit community of committed, kind, and encouraging women.

Why a Weighted Vest:

Here are some valuable insights on why women, in particular, should consider incorporating a weighted vest into their walking routine. When choosing the right size and fit, 10% max body weight is ideal.

1. Increased Calorie Burn and Fat Loss

Walking with a weighted vest adds extra resistance to your body, which leads to a higher energy expenditure. The added weight forces your body to work harder, increasing the calories burned during your walk, and can contribute to more efficient weight loss and fat reduction as your body burns more calories even at a moderate pace.

2. Improved Cardiovascular Health

The extra weight can elevate your heart rate, provide a more intense cardiovascular workout, and help to improve heart health by strengthening the heart muscle, boosting circulation, and improving oxygen delivery to your tissues. Over time, regular use of a weighted vest can help reduce the risk of cardiovascular disease by enhancing overall heart function and endurance.

3. Enhanced Bone Density

Weight-bearing exercises are key in promoting healthy bone density. Wearing a weighted vest while walking adds a load to your bones, which encourages bone strength and can help reduce the risk of osteoporosis, particularly in women more prone to bone density loss as they age. The added weight stimulates bone-building processes and can lead to stronger, healthier bones.

4. Increased Muscle Strength and Endurance:

The additional resistance challenges your muscles, leading to enhanced muscle tone, particularly in the lower body, core, and even your arms. As your muscles work harder to stabilize and support the added weight, they become stronger and more resilient. They can improve endurance and overall strength, helping you perform daily activities more easily.

5. Improved Posture and Core Stability

A weighted vest can also help improve posture by encouraging proper alignment during walking. With the added weight, your body naturally engages the core muscles to maintain stability, leading to better posture over time. Strengthening the core muscles improves walking posture, provides support for the spine, and reduces the risk of back pain.

6. Enhanced Mental Toughness and Motivation

Carrying extra weight during a walk can mentally challenge you, promoting perseverance and mental toughness. It can also provide a new level of motivation to push yourself further in your exercise routine, helping to keep things interesting and challenging. The added challenge can make the workout more rewarding and break through any plateaus in your fitness journey.

7. Convenience and Accessibility

One of the advantages of using a weighted vest is its simplicity and ease of use. All you need to do is slip on the vest, and you can turn any walk into a full-body workout. It’s a great way to increase intensity without additional space or time commitments.

Our Favorite Workout of the Week:

Metabolic Supersets were terrific this week at TransFit. Here is a great at-home chest and back workout.

Our Favorite Recipe of the Week: Asian Sesame Kabobs

These kabobs are perfect for spring! This recipe and more are in our High Protein Recipe Book, complete with macros.

Our Favorite Book of the Week

This groundbreaking book on living better and longer challenges conventional medical thinking on aging and reveals a new approach to preventing chronic disease and extending long-term health from a visionary physician and leading longevity expert.

Our New Favorite: Ardor Energy Sparkling Water

ARDOR ENERGY Sparkling Water has 100mg of Organic Caffeine from Green Tea and 200mg of Organic L-theanine (Focus & Calm). It has no sugar or calories and is vegan and Gluten-Free.

Favorite Supplement: Vitamin D

Vitamin D supports healthy bones, teeth, muscles, cardiovascular and immune functions. Make sure to consult with your physician before taking any supplement. Dr Elizabeth Johnson highly recommended this supplement in Season 2, Episode 4 of the Living Transformed Podcast. 

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It has been a great week at TransFit! Thank you for being such amazing clients and friends. Schedule your sessions in advance and check our website for blogs, inspiration, recipes, workouts, and more! Please email us at transfitathens@gmail.com with any questions or to schedule a one-on-one. 

Blessings, 

Team TransFit

💵February Lunch n’ Learn: Transform Your Finances🥗

Happy Monday! 

If you joined us for our TransFIVE No-Sugar Challenge and were able to make it all five days without added sugar, YOU DID IT. We hope you are feeling cleansed, renewed, and refreshed—body, mind, and spirit. Here at TransFit, we think to incorporate this challenge into your life, maybe once a month could have the potential to transform your whole body for good.

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Financial Fitness

We are so excited to invite each of you to our Financial Fitness Lunch n’ Learn this Friday, February 29th. It will begin at 12:00 PM in the TransFit studio.

Our very own client, Laurel Alberty, CFP, will be sharing ways we can financially transform. Thanks to Newk’s Eatery, lunch will be provided.

What will Laurel cover? Check out the sneak peek below:

Know What You Have -- accounts, employee benefits, wills, and powers of attorney

Set Your Goals -- budgeting, education, and retirement goals 

Executing up to date legal documents 

Design a Plan -- seek help or DIY a financial plan to take the necessary steps to achieve your goals 

Implement the Plan -- work the plan 

Review and Reset the Plan as Needed -- update the plan for financial transitions 

This is a FREE event to serve you. Please make sure to sign up on the TransFit app under SPECIAL EVENTS by Wednesday, 2/26, so we can have a delicious, healthy lunch for you!

4-Week Spring Meal Plan

Are you feeling energized and motivated to continue fueling your body, mind, and spirit after the TransFIVE No-Sugar Challenge?

Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

Need a complete reboot with your nutrition? Schedule a consultation with our Registered Dietitian, Kaeti Shurling, if you want to take your nutrition a step further. She would love to help you with your nutrition goals for the rest of 2020. Learn more about our nutrition counseling options HERE!

Transformational Lower Body Workout

Give this killer workout a try! Fire up the glutes and get the heart rate up in a matter of minutes. This will leave you feeling strengthened and empowered.

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We would LOVE to have you join us at the Lunch n’ Learn THIS Friday! Please sign up on the app! As always, thank you for continually being such an inspiring group of women 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 

5 Tips to Manage Holiday Parties This Year

Sweet friends,

The holiday season brings so many wonderful things to our lives! We get to spend time with our families and friends and celebrate the birth of our Savior. There’s so much to get excited about!

However, with these holiday celebrations comes holiday parties where we are surrounded by endless amounts of food! Often, we are surrounded by such homemade goodness that we can’t help but over eat, and then we feel guilty afterwards! Let’s not feel that way this holiday season!

Below are FIVE tips to help you navigate holiday parties this Christmas season!

1. Drink a large glass of water before the party.

Drinking water can help you feel full for longer. Drink 1-2 glasses of water before you go to the party to help eliminate mindless snacking. You can also carry a glass of water with you at the party to give you something to hold and drink without reaching for unhealthy snacks!

2. Keep moving!

Go to the party with the mindset that the party is for fellowship and spending quality time with friends or family and isn’t about food! Make your way around the room talking and enjoying others’ company, and you won’t think about the treats!

Make sure you are exercising regularly! Stay on track with your exercise goals during the holiday season. Block off workout times in your schedule and don’t miss! When you are exercising regularly, you won’t want to undo all of the hard work that you have put in!

3. Eat a high-protein snack before the party.

A high-protein snack can help you curb your cravings and help you be full before you arrive at the party! After eating your snack, you will be full and satisfied and will be less likely to mindlessly snack while you are there. Often, people eat less in preparation of a big party to try to “save calories”, but this usually leads to overeating foods that will not satisfy or fuel your body in the long run! Good examples of high-protein snacks are:

• 1/4 cup of nuts

• 1/2 cup of trail mix

• 1 cheese stick

• 1 hard boiled egg

• 1/2 cup of cooked edamame

• Kind bars

• Turkey roll-ups

• Rice cake layered with nut butter and chopped walnuts

  4. Chew sugar free gum.

  Chewing sugar-free gum is a great way to stop those sugar cravings! It will give you something to chew, but will save you the calories! Instead of reaching for that piece of chocolate or sweet treat, pop in a piece of sugar free gum!

  5. Bring a healthy snack or treat!

  Bring something to the party that you know you can munch on without feeling guilty. Your friends will thank you, too! Some great options for healthy dishes are:

• Lean meat and cheese trays

• Fruit or vegetable trays

• Homemade trail mix

• One of our TransFit winter recipes!

• Strawberry Edamame Salad
  

Don’t forget about our Favorite Things Luncheon this Thursday, December 13th from 12-1 in the TransFit studio! It will be a wonderful time of fellowship with our TransFit community! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items. We will draw names and everyone will go home with a NEW FAVORITE THING!

The cost of attendance is $12 to cover lunch from The Pine. Sign up on our app at the link below under “Special Events.”

Thank you to everyone that has brought in a gift for our Giving Tree! There are a few ornaments still left on our tree if you would like to participate. Just bring your wrapped gift, put it under our Giving Tree by Friday, December 14th.

We also invite you to come help deliver these gifts to Downtown Academy next Tuesday from 12-1! We will be meeting at the studio at 11:30 a.m. and then going to Downtown Academy! You can also meet us at Downtown Academy!

We only have two more Tuesdays in 2018! Can you believe it?! We want to encourage you to finish out 2018 strong and reach your goals and dreams! Come join us in the studio for a session! Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. If you have any questions, feel free to email us at transfitathens@gmail.com. We can’t wait to see you soon!

Blessings,

Team TransFit

Exciting December News & Client Spotlight to Inspire You to Transform!

It’s December! Can you believe it?! The Christmas season is here, and we are so excited! Our theme this month is Believe. Everything is possible for the one who believes. You can accomplish your goals, give your best one minute at a time, and live transformed to finish 2018 strong!

Here’s what you’ve all been waiting for… Our December Challenge Calendar! The goal this month is to complete A MILE A DAY! You can accomplish this by walking, running, riding a bike or coming to a session in the studio. Tag #OneMileADay on Instagram to be entered in for a free session. We just want you to get moving every day. Each week also has an additional challenge to help you transform. This week, we challenge you to drink 80 ounces of water per day. Download the calendar below or pick one up in the studio!

Join us for December’s Lunch and Learn because we are doing a luncheon of our and your FAVORITE THINGS! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items and everyone will go home with a new favorite thing. Jami Washington from Downtown Academy will also be stopping by to talk about our service project. Come join us on Thursday, December 13th from 12-1 at the studio.

The cost of attendance is $12 to cover lunch from the Pine. Register on our TransFit app under “Special Events” or click the link below!

Come join us this month for an amazing afternoon TransFormer session:

• Lisa will lead you in a transformational workout on Mondays at 4:15

• Come workout with our new trainer Corinn during our Tuesday and Thursday Transformer Sessions at 4:15

These two ladies can encourage you and help you finish the year living transformed! Sign up on our app or on our website HERE.

Follow our spiritual director, Pam Adams, on Instagram this month as she is doing a daily advent devotion in preparation of the Christmas season. She will be studying the book of Philippians and will be posting and guiding us through these truths during the advent season. You can follow her on Instagram at @pamablam or at the link HERE.

We still have a few ornaments left on our Giving Tree! Help us support Downtown Academy by giving them fitness equipment that they can use during recess, PE and after school activities. All you have to do is pick an ornament from our giving tree in the studio, purchase the gift and return it wrapped to the studio by December 14th. You can drop off gifts at the student and put under the tree or give gifts to any TransFit staff!

We have an incredible client spotlight will inspire you! She is an example of believing and never giving up. This beautiful friend, Lisa Irvin, is an example of consistency and accountability, which is key in transformation. Lisa is in the TransFit studio at least two times per week and has food journaled in MyFitnessPal for the last FIVE MONTHS to keep herself accountable. We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lisa, for living transformed and being an inspiration to us all!

Lisa’s Transformation Story

“I have had an exercise routine of some sort for the past 10 years, but how I exercise has changed over time. I have always loved running, but injuries forced me to stop. Even though I miss running, I knew it was time to find other forms of exercise that better fit my body. Now, my weekly exercise routine usually consists of a weight class twice a week at TransFit and a brisk 4-mile walk 4-6 days a week. I love the feeling of accomplishment after a workout or a walk. I know I’ve done something good for myself. I enjoy walking with a friend for the added encouragement, so it is sometimes hard to make myself go alone, but I know I’ll be glad I went when I’m finished.

This past summer, I began using MyFitnessPal to keep track of my daily nutrition, exercise, and water intake. It has made a huge difference in my health and makes me consciously aware of what I eat and do for my body daily. I am working to continue food journaling in MyFitnessPal and keeping up with my exercise routine to reach my goals. My current goals are to continue to stay active and to make healthy choices every day.

My proudest accomplishment is my family! My husband Greg has been part of a running/walking group for many years, and they are faithful! Rain, shine, snow...whatever they meet at 6:30 every morning. He inspires me to stay active too! My three children (Jake, Miller, and Gracie) are my joy. I am so proud to be their mom! Being healthy and active is so important for my overall happiness. I couldn’t imagine not doing something active regularly. It’s my “therapy”!”

Lisa, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lisa’s favorite recipes! It’s a Kale and Quinoa Soup. Curl up with a warm blanket and try it with your family this week!

Kale and Quinoa Soup

Ingredients

• 2 tablespoons olive oil

• 1 shallot, minced

• 2 garlic cloves, minced

• 8 baby carrots, chopped

• 1/2 cup quinoa (cooked)

• 1/8 teaspoon cayenne pepper

• 1/8 teaspoon coriander

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 2 cups low sodium chicken broth

• 1 cup water

• 2 cups kale, chopped

Directions

1. Heat olive oil over medium-high heat in a soup pot or sauce pan. 

2. Toss in shallots, garlic and carrots to sauté until tender.

3. Add quinoa, cayenne, coriander, salt and pepper. Stir over heat for about 3–5 minutes.

4. Pour in broth and water and bring to a boil.

5. Lower heat, cover with lid, and let simmer 15 minutes.

6. Add kale and stir in, re-cover, and let simmer another 5 minutes.

We are excited to encourage you to finish 2018 strong and reach your goals! We want to encourage you in your journey to live transformed. Please reach out to us to schedule a nutrition counseling session or a one-on-one session at transfitathens@gmail.com. We look forward to seeing you in the studio soon!

Blessings,

Team TransFit