Heart Healthy Foods You Need to Thrive This Weekend

Good Morning!

We are so thankful for all of you! Stay focused on your intentional goals with the Iron Sharpens Iron Challenge. Let’s keep encouraging one another to continue going strong and to stay committed. Join us for a strong Saturday Strength at 9am or the new 10:30am class.

Remember to sign up for all of your sessions in advance on our new app to ensure you get the session times that work best for you! It is the BLUE TransFit App.

For the month of February we are all about heart health. We have discussed the importance of HIIT for our hearts and shared some amazing recipes. Today, we will be focusing on heart-healthy foods. These are the foods that help your body and heart function to the best of their ability. Here are the TOP 6 heart-healthy foods you need to add to your grocery list this weekend.

1. Hemp Hearts

   Hemp Hearts are the “heart” of a shelled hemp seed. They are rich in protein and have almost the highest balance of protein, fat, vitamins, and enzymes. Hemp Hearts have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. They also aid in digestion. They can be enjoyed sprinkled over a salad, smoothie, or your yogurt!

2. Avocado

   Avocados are full of healthy fats and contains many vital nutrients and fibers that your body and heart need.

3. Leafy Greens

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

4. Tomatoes

   The nutrients found in tomatoes help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure.

5. Berries

   Berries are a great source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and prohibit inflammatory gene expression and cell formation. If the cell formation and gene expression are not kept under control, it can result in heart disease and lower, decreased heart health. Raspberries are the highest in fiber and lowest in sugar fruit.

6. Beets

   Beets are full of healthy nutrients, like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents which have shown to improve cardiorespiratory endurance and increases overall efficiency.

Looking for some heart healthy recipes to try? Check out our Recipes page!

February News:

Next week is Client Appreciation Week! Wear your Red and Pink to celebrate.

Galentines Event with Kelly Dean Thursday February 13th at 6:30pm

New TransFit Girls session on Wednesdays at 5:30pm Bible Study

In Studio Bible Study Wednesday at 12pm— open to all!

College Bible Study Wednesday Nights at 7pm

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Our updated cancellation policy: if you need to cancel your session, please give us at least 12 hours notice for 1-1 sessions and group sessions (or you will be charged a $25 session fee) so we can fill your spot. Thank you!

Let us know how we can help you achieve your goals! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings,

Team TransFit

Why Women Need Heart Healthy HIIT

Happy Thursday!

We love hearing all of your goals and healthy habits for the Iron Sharpens Iron Challenge, and we will continue to encourage you towards progress daily! Reminder to download our New TransFit App as all sessions are booked through our new app starting today.

Let’s continue to commit to our goals this month. You are strong!

This month is all about Healthy Heart HIIT!

But what is HIIT anyway?

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world based on an annual survey by the American College of Sports Medicine. HIIT is comprised of short, hard bouts of cardio exercise (anywhere from 10 seconds to 2 minutes in length) broken up by brief recovery periods.

How hard is hard?

That depends on the interval length, and your body but the key is to go as hard as you can for the duration of the exercise. You want work in your VO2 max zone or about 90 percent of your max heart rate (a 9 on a scale of 1-10) for the duration of the high interval. Then during the recovery period you bring your heart rate down.

How much recovery do you take?

The recovery period between intervals depends on your goals. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. Because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well.

It is no surprise that HIIT is outstanding for your cardiovascular system. Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks; increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training, and significantly lower your resting heart rate. It also makes your body a furnace of a fat burner. HIIT fires up production of your body’s growth hormones that help you maintain muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.

It does more than benefit your body. HIIT is also amazing for your mind. Research shows that HIIT workouts improve cognitive function and increase levels of brain-derived neurotrophic factor (BDNF) more than easier exercise. BDNF is essential for learning, memory, and mood regulation, and your brain uses it to repair and maintain brain cells. HIIT really can help you live transformed in body, mind, and spirit!

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New TransFit App is here!

This innovative platform is designed to take your fitness and faith journey to the next level anytime, anywhere. The TransFit App is where we will be booking all sessions starting today. Can’t make it to the studio? Now with TransFit Personal Training you have access to at home, and gym-friendly workouts that are completely custom to your needs and goals. We are ready to help you be accountable with progress tracking, community support and direct access to our expert trainers. We want to support you not just physically, but spiritually as well through our in app devotions and bible studies. Download today!

Reminder for your day: “We were not called to be flawless, we were called to be faithful.” Keep showing up and giving your best for you, for today.

We are so excited to help you reach your goals. Let us know how we can help you!

Blessings,

Team TransFit