5 Superfoods for Your Heart ❤️

Happy Saturday! 

It has been another incredible week in the studio! We can celebrate the love we have for our bodies through movement and change our perspective to view exercise as worship- that is how you live transformed!  While exercise is a way to honor your body, eating nutritious, healing, and nourishing foods is another way to live transformed.  Exercise and nutrition are also a vital piece of keeping your hearts healthy! We want to share five superfoods for your heart and a fun, new recipe to try! 

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1. Hemp Hearts. Hemp hearts are they "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart! 

3. Leafy Greens contain a nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for an overall better blood flow. 

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micro nutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression is not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

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Hemp Transformer Energy Bites

• 1 cup oatmeal (not quick cooking)
• 1/2 cup nut butter
• 1/3 cup honey
• 1 cup coconut flakes
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips
• 1 tsp vanilla
• 1/2 cup of Hemp Hearts (to roll the energy bites in)

Put all the ingredients in one bowl, mix, and roll them in Hemp Hearts. Then, let chill for 30 minutes in the fridge. Enjoy! 

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Keeping our hearts healthy is such a vital aspect of our whole body health! We look forward to seeing you in the studio soon and hope you enjoy your weekend! Continue to work hard towards your February goals! We believe in YOU!

Come join us next Friday, February 24th at 12:30 for our Favorite Things Luncheon! You can register on the app! The cost will be $10 to cover lunch! Bring THREE of the same favorite item and at the end of the luncheon you will walk away with three new items! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

You are LOVED! 😍

Happy Valentine's Day, sweet friend! 

We hope that you feel so LOVED today! Take time to reflect on this verse from Song of Solomon. This is how the Lord feels about you! You are known and loved by Him! We are so thankful you are apart of our TransFit community of women encouraging each other. We want you to know how loved you are today! 

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Let's make this our BEST February. Try these 5 goals each day in February! Let's finish February strong!  

1. Drink 100 ounces of water a day
2. Food journal each day
3. Give a compliment each day
4. Exercise 30 minutes daily 
5. Stretch 5 minutes daily

We believe in each of you and know that you can achieve each of these goals! Let's lived faithfully fit this February!

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We look forward to seeing you in the studio this week! Save the date for our Favorite Things Luncheon- February 24 at 12:30 PM! For fun, healthier recipes to have today- please check our our blog from last week! You can find it HERE or find the recipes and inspiration on our app! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Heart Healthy Body Weight Workout

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