living transformed

Strength Exercises To Improve Balance + Your Weekly Set Up

It’s time to OPTIMIZE your health!  A full week of October is here, let’s go for it— set your week up for success. Plan your workouts and your nutrition today!

We have NEW sessions daily to serve you and many opportunities to transform. Try one of our new 7am or afternoon sessions this week!  We are here to help you feel your best and live life fully!

5 Strength Exercises to Improve Your Balance:

Are you looking to improve your strength and balance? Look no further than 5 of the best training exercises! Balance training exercises are a great way to increase your body's coordination, stability, and strength. These 5 balance training exercises will help you get the most out of your workouts and improve your overall fitness level.

1) The Single-Leg Deadlift

The single-leg deadlift is one of the best balance training exercises out there. It requires coordination and balance while working several muscle groups at the same time. It can be used as part of a warm-up before a workout, or as a main strength exercise.
The single-leg deadlift is an incredibly effective balance training exercise that can help improve your coordination and stability while strengthening the muscles in your hips, glutes, and hamstrings.

2) The Side Plank

The side plank is a great exercise to help improve your balance and coordination. This simple exercise helps to strengthen your core, shoulders, arms, and legs while also engaging your balance. To do this exercise, start by lying on your right side with your feet stacked together. Bend your right elbow to raise your body up and form a straight line from your shoulders to your ankles. Make sure you keep your hips lifted and core engaged the entire time. Hold this position for 30-60 seconds then switch sides. The side plank can be a great way to target different muscles in your body and is especially beneficial for core strength and stability.

3) The Swiss Ball Hamstring Curl

The Swiss Ball Hamstring Curl is an effective exercise for improving balance and coordination. It targets the glutes, hamstrings and core muscles and can be modified to increase or decrease difficulty as needed.
This exercise helps to strengthen the hamstrings while increasing stability in the hips and core. As you move through the range of motion, focus on engaging all of your core muscles, which will help to improve balance and coordination. Make sure to keep your hips level throughout the exercise and to avoid over-arching your lower back. Additionally, you can make this exercise more difficult by lifting your arms off the ground and performing single leg lifts. This will help to challenge your balance even further.

4) The Walking Lunge

The walking lunge is an excellent exercise to help improve your balance and coordination. It is a great way to add some dynamic movement into your workout and is perfect for any fitness level.

The walking lunge is an excellent exercise to target the glutes, quads, hamstrings, and core muscles. It will help build strength and stability in the lower body and challenge your balance at the same time. For an added challenge, you can hold dumbbells or kettlebells in each hand while performing the exercise.
Try adding walking lunges into your workouts for improved balance and coordination!

5) The Bosu Squat

The Ball Squat is a great balance training exercise to improve your strength and coordination. The exercise is performed by standing on the flat side of the ball, positioning the feet hip-width apart, and slowly squatting down until the thighs are parallel to the floor. From there, you should push off with the heels and return to standing. When performing the Squat, make sure to keep your back straight, shoulders pulled back and your core engaged. It's important to maintain your balance throughout the exercise, as this will help build up your stabilizing muscles. Additionally, this exercise helps to strengthen the quads and glutes, making it an effective way to build up strength in those areas.

Weekly Set Up:

We want to help you be intentional and committed to your goals. Schedule your workouts like a doctors appointment and make a nutrition menu plan that can support your week.  If you need accountability we are here to encourage you.  Try this HIGH PROTEIN MEAL to set your nutrition.

Browse our Meal Plan and Recipe section on our website to make a plan for success this week. Book your workout classes or make your own exercise calendar.

Podcasts For You:

Thank you for your support with the Living Transformed Podcast.   Listen to Personal Trainer & Running Coach, Lisa Patton talking about how YOU can OPTIMIZE your health!  The episode will encourage you.  

We are thankful to serve you in your whole body health goals. Keep showing up, giving your best for you, for today.

Please sign up for sessions 24 hours in advance and if you need to reschedule, please do so within 12 hours so that other people can have your spot, or you will be charged a late cancel fee, spaces are limited.

If you would like to take your whole body health goals to the next level meet with our Personal Trainers. Please check out our website for more blogs, inspiration, recipes, workouts, and more!

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

Blessings, 

Team TransFit

Episode 5 of Living Transformed is LIVE

Happy Wednesday friends!

We want to encourage you to optimize your health: body, mind, and spirit. We have the episode you can listen to today to help you smile and say, “YES I CAN”! We are thrilled to share with Episode 5 of The Living Transformed Podcast. 

Body, Mind, and Spirit: it’s all connected! Wherever you are let’s make the world a better place by living transformed together.

The Living Transformed Podcast, has strategies and encouragement to empower and enable you to live your life with confidence and joy— body, mind and spirit.

Episode 5: Lisa Patton, will encourage you in optimizing your health. She will inspire you to Run a Faster, Stronger Race: 5K, 10K, ½ or Full Marathon.

In detail she will dive into these topics: 

What does a basic running plan include?

  • Running can be tailored to any speed or distance, making it accessible for all fitness levels.

  • Success requires commitment and consistency in following a structured plan.

  • Include easy or recovery runs to aid muscle recovery and prevent overtraining.

  • Cross-training and strength training are essential for improving overall fitness and preventing injury.

Key workouts for an effective running program:

  • Intervals: Short bursts of high-speed running followed by rest or slow jogging for recovery.

  • Tempo Runs: Sustained efforts at a "comfortably hard" pace to build endurance and speed.

  • Long Runs: Extended distance runs to improve stamina and aerobic capacity.

Lisa’s Prescription for Improving Speed:

  • Be patient and consistent—allow your body time to adapt.

  • Focus on key workouts: intervals, tempo runs, long runs, and strength training.

  • Increase cadence to maintain a quicker, more efficient step rhythm.

  • Prioritize strength training for improved form, balance, and injury prevention.

  • Ensure proper recovery: prioritize sleep, stretching, foam rolling, and cold therapy.

Nutrition for Runners:

  • Protein waffles with banana and almond butter.

  • Oatmeal with berries and Greek yogurt.

  • Sweet potatoes for long-lasting energy.

  • Whole grain toast for slow-releasing carbs.

  • Caffeine can be an effective supplement, but understand your body’s response.

Key Takeaways for Seeking God While Running:

  • Meditate on Scripture while running.

  • Draw strength from God through prayer.

  • Overcome mental and physical obstacles to build character and faith.

  • Shift focus from performance outcomes to running as an act of worship.

  • Find purpose beyond winning, grounded in faith and personal growth.

Truths to encourage you in your faith.
Hebrews 12:1-2:  

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith.”

Colossians 3:23-24:  

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.”

Optimize Your Mental Health

We encourage you to start this month strong and confident in Christ! This week's podcast with Licensed Professional counselor Tara Lowry will give you encouragement and practical insights to support your mental health journey. We are thrilled to share Episode 3 of The Living Transformed Podcast with you

Body, mind, and spirit: it’s all connected! Wherever you are, let’s make the world a better place by living transformed together.

Be still before the Lord and wait for Him.
— Psalm 37:7

The Living Transformed Podcast offers strategies and encouragement to empower and enable you to live your life with confidence and joy—in body, mind, and spirit.

Episode 3: Tara Lowry is a licensed counselor with a master's in professional counseling. She specializes in family systems and structural family therapy, integrating attachment theories to help clients understand how early family dynamics shape their relationships. Tara provides trauma-informed care, using internal family systems to support emotional regulation and personal growth.

Tara shares valuable tools for emotional regulation, coping strategies, and understanding the impact of family dynamics on relationships. She will empower you to navigate challenges with greater resilience and self-awareness, offering hope for personal transformation and healing from the inside out.

You can also watch the podcast on our YouTube channel!

Hope deferred makes the heart sick, but a longing fulfilled is a tree of life.
— Proverbs 13:12

In today’s In today’s Podcast, 

Practical Tips for Combating Anxiety: 
    •    Recognize sensations
    •    Listen to your body’s responses
    •    Acknowledge the emotion - express and externalize it
    •    E(motion) - move your body!

Book Recommendation from Tara:  From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.

But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.
— 2 Corinthians 12:9-10

Living Transformed Episode Two is Here!

Happy Wednesday Friends!

We want to encourage you to finish this month strong and confident in Christ! We have the episode you can listen to today to help you smile and say, “YES I CAN!” We are thrilled to share with Episode 2 of  The Living Transformed Podcast. Body, mind, and spirit: it’s all connected! Wherever you are, let’s make the world a better place by living transformed together. 

Listen Today!

The Living Transformed Podcast, has strategies and encouragement to empower and enable you to live your life with confidence and joy- body, mind and spirit.

In Episode 2, Brittany Sjogren, founder of Loverly Grey, launched her brand eight years ago with a mission to empower women to feel their best while spreading kindness. Through her platform, she shares her passion for style, offers tips on the latest sales, and inspires her audience to embrace confidence.

Brittany lives by the motto, "Confidence comes when you step into who you are truly meant to be." Her uplifting spirit and passion for life bring joy and encouragement to us today. In this episode, she shares how living fully and authentically helps her inspire others to find their true identity in Christ and grow in strength and confidence.

Tune in to hear Brittany's insights on faith, fashion, and spreading kindness, and leave feeling empowered to embrace who God has created you to be.

You Can Also Watch The Podcast On Our YouTube Channel! 

In today’s Podcast, 

  • Staple closet items for fall

  • Fall fashion trends

  • Encouragement in finding your gifts 

Encouragement from Scripture:

  • Psalm 108

  • Genesis 50:20

  • Proverbs 16:3

4 key takeaways: 

  1. Sometimes God allows what he hates to accomplish what he loves.

  2. Romanticize your life by doing activities that make you feel empowered.

  3. Take time to move your body and be mindful of what you’re putting in your body.

  4. Reflect on what people thank you for.

We would be honored if you would subscribe and leave review or share a comment with us on the podcast. Please also share any topics or questions you would like answered on future podcasts! We are deeply grateful to serve you. 
 

Blessings, 

Caroline & Team TransFit

Live TransFormed Bible Study Starts Next Thursday!

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Happy Thursday friends! 
Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.


When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans


 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. We will begin next Thursday, February 2nd. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.comfor more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit