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

💵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 

The Many Benefits of Hemp Hearts & delicious recipes!

Happy Wednesday friends! Today we wanted to post a quick blog about one of our favorite superfoods! Many people haven't heard of hemp hearts and if this is you- you are in for a treat! These tiny seed-like hearts pack in so  many amazing nutrients and can be easily added into so many things! You can find this superfood at most grocery stores! 

Hemp hearts are the “heart” of a shelled hemp seed. They are considered a “superfood” because they are rich in protein. They have almost the highest balance of proteins, fats, vitamins, and enzymes. Hemp hearts have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. 

Hemp hearts can relieve indigestion because they have no known allergens. So people that are gluten intolerant, for example, can eat hemp hearts and have no problems. Hemp hearts are also good at suppressing the appetite. They can also give you an added boost of energy! Some hemp hearts may contain fatty acids and no cholesterol, which can help lower cholesterol. 

How to Eat Hemp Hearts:

Sprinkle them on a salad

Blend them into a smoothie

Add them to cereal, both hot and cold

Bake them in your favorite treats for an added boost of protein

Eat them plain

Use them instead of nuts in a recipe

 

 

Hemp Heart Granola TransFormed

• Preheat Oven 450. Spray pan with Coconut Oil Spray
•  2 Cups Whole Grain Oats
• ¼ cup hemp hearts
• 1 Cup of crushed Nuts (Almonds, Walnuts, Pecans, Pumpkin seeds or Mix)
• ¼ Cup Ground Flax Seed
• 1 Tbsp Cinnamon
• ½ Tsp Salt
• 2 Tbsp Coconut Oil
• 2 Tbsp Honey or Maple Syrup
• 1 Tsp Vanilla Extract

Mix first 6 ingredients in large bowl and spread over baking sheet. Bake on 450 for 3 min (stirring each minute). Mix together next 3 ingredients and pour over the toasted mixture. Bake another 2-3 minutes or until crispy! Makes 8-10 servings. Enjoy!

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 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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Also quick note that we will  be offering a lunchtime Transformer Express class every Monday and Wednesday from 12:00-12:45 starting March 1st! If you are interested, please email us at www.transfitathens@gmail.com to reserve your spot! 

Have a wonderful rest of the week friends! Let's strive to honor God with our whole bodies this week through our nutrition by trying new foods that He has created for us! 

-Team TransFit