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
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!
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.
Portion control is key. Be mindful of how much you are eating of each dish. Everything adds up quicker than you may think.
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.
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:
1 (12-14 pound) turkey, neck and giblets removed and rinsed
1 package Fire & Flavor Turkey Perfect Brine Kit
Cotton string for tying
2 tablespoons canola oil
Directions:
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.
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.
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:
Preheat the oven to 400 degrees.
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.
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.
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
1 tablespoon shallot, finely chopped or 1-2 teaspoons onion
1 teaspoon dijon mustard
1/2 teaspoon sea salt
1/4 teaspoon pepper
Directions:
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.
Seed pomegranate.
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.
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.
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
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.
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.
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.
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.
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.
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.
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