HIIT Knowledge

We have finished September STRONG and are starting October STRONGER -- and in pink! With only three months left in 2022, take a moment to reflect on the growth and accomplishments that have already transcended last year and lock your focus in on goals you want to complete before the end of the year! Let's continue to inspire each other to live TRANSFORMED: body, mind, and spirit!

During our session you are likely to hear one of the personal trainers talking about CARDIO. "Let's get the heart rate up!" "We are getting our cardio in!" "You need to be breathing through cardio!"

There is a reason behind all of our chatter! Cardio is SO beneficial to having a healthy body! One AMAZING option of getting cardio into your week is HIIT (High-Intensity Interval Training)! HIIT is a great opportunity to get out of your comfort zone and do something amazing for your body!

But What is HIIT? Is it for Everybody?

Basics of High-Intensity Interval Training (HIIT):

The TransFit HIIT workout is designed for women of all ages and ability levels!

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2021, based on an annual survey by the American College of Sports Medicine.

HIIT is comprised of short, hard bursts of cardio exercise—anywhere from 10 seconds to 2 minutes in length—broken up by brief recovery periods. New studies on the benefits of HIIT make the news regularly. Reasearch shows that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improves mitochondrial function— which is the process of how your cells convert sugars and carbohydrates into energy in your cells— just as well as 30 minutes of moderate exercise in a group of active men and women. In other words, going ALL out two minutes of really hard INTERVALS can give you the same fitness benefits as a 30 minute steady, moderate pace workout.

Workouts may involve light jumping, lateral movements, sprints, plyometrics, and quick bodyweight segments, light weight high rep activity. However, you don't have to jump to get your heart rate up to receive the benefits of HIIT.

How much recovery you take 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. And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well.

3 Ways HIIT Can Help You Live Transformed:

1. Lose abdominal fat: In a study of sedentary women, 20 minutes of HIIT were compared with 40 minutes of steady-state exercise, and the HIIT subjects were the only ones who lost fat— primarily excess abdominal fat!

2. Protect your heart: 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. It can also 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.

3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones! It fires up the 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.

4. Improves Cognitive Functions: HIIT is also amazing for your mind. Research shows that high-intensity 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.

Here is a great example of an at-home HIIT
workout you can do today!

---

Amazing Opportunities!

We are so excited about this fall and we have several important dates to keep in mind! Don't forget to add them to your calendar!

TransFit Girls Tuesdays 4:30pm
We are so thrilled to inspire our Middle School Girls and strengthen them in body, mind, and spirit! TransFit Girls will be on Tuesdays at 4:30pm. Sign up your strong girl today to reserve her space in this encouraging strength session!

TransFit's Bible Study Wednesdays at 12:00pm
We have started our study through Priscilla Shirer's book, Armor of God. Sign up on the TransFit App so we can plan accordingly. Open to the community.

Small Group Strength Sessions
Monday and Wednesday 10:30am we offer small group strength training sessions.

Who's ready for some FALL RECIPES? Try this AMAZING pumpkin bread to warm you up on a chilly day!

Ingredients
1 cup packed light brown sugar
2 large egg whites
1 cup pure pumpkin
1/4 cup canola oil
1/3 cup low-fat plain yogurt
1 teaspoon vanilla extract
1 cup all-purpose flour
3/4 cup whole wheat flour
1 1/2 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon nutmeg
1/2 teaspoon baking soda
1/2 teaspoon salt

Directions
- Preheat oven to 350 degrees.- Spray 8 1/2 inch by 4 1/2 inch metal loaf pan with nonstick cooking spray and flour.- In a large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract and stir to combine.- In a medium bowl, combined AP flour whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt.- Add flour mixture to pumpkin mixture and stir until combined. Do not overmix!- Pour batter into prepared pan and bake for 45-60 minutes or until a toothpick inserted in center of loaf comes out clean.
- Cool in pan for 10 minutes and invert pumpkin bread onto wire rack to cool completely.

- Enjoy!

Shop our Stamped and Finch handmade jewelry as well as a large variety of other appeal. Brands include Lululemon, SPLITS59, and Free People.

Three New Fall Recipes You NEED To Try!

Sweet friends,

It’s October, which means it’s officially FALL— FINALLY! Bring on that cooler weather! It also means it’s time for new healthier, delicious fall recipes! We are so excited to share some of our favorites with you! Approved by our TransFit Nutritionists.

You and your entire family can enjoy these recipes, and fall is a great time to encourage your kids to help out in the kitchen! It’s a win for everyone!

Porter’s Favorite Pumpkin Bread

Porter’s Favorite Pumpkin Bread

Ingredients:

• 1 cup light brown sugar

• 2 large egg whites

• 1 cup pure pumpkin

• 1/2 cup canola oil (or substitute coconut oil)

• 1/3 cup low-fat plain yogurt (I used 2% organic Greek yogurt)

• 1 tsp vanilla extract

• 1 cup all-purpose flour

• 3/4 cup whole wheat flour

• 1 1/2 tsp baking powder

• 1 tsp ground cinnamon

• 1/2 tsp ground nutmeg

• 1/2 tsp baking soda

• 1/2 tsp salt

Instructions:

• Preheat oven to 350 degrees.

• Spray metal loaf pan with nonstick cooking spray with flour.

• In large bowl, combine brown sugar and egg whites.

• Add pumpkin, oil, yogurt and vanilla extract, and stir to combine.

• In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt.

• Add flour mixture to pumpkin mixture, and stir until just combined (don’t overmix!)

• Pour batter into prepared pan.

• Bake 45 to 50 minutes. Cool in pan for 10 minutes.

• Invert pumpkin bread onto wire rack. Cool completely.

Pumpkin Turkey Chili

Pumpkin Turkey Chili

Ingredients:

• 2 lb. 99% lean ground turkey breast

• 3 15 oz. cans of great northern beans, or kidney beans

• 1 15 oz. cans of pumpkin puree

• 1 onion, chopped

• 3 cloves of garlic, minced

• 1/2 tbsp chili powder

• 1 tbsp oregano

• 1 tsp black pepper

• 2-3 cups of low sodium chicken broth

• 1 tsp olive oil

• Salt to taste

Instructions:

• Spray a large frying pan with oil, and over medium, cook the turkey, onion and garlic for about 4-5 minutes or until mostly white.

• Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.

• Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.

• Garnish with avocado, greek yogurt, cilantro and salsa! Enjoy!

Apple Cinnamon Energy Bites

Apple Cinnamon Energy Bites

Ingredients:

• 1 1/2 cup oats

• 3/4 cup organic creamy nut butter of choice

• 3/4 cup honey crisp apples, grated, small

• 1/3 cup finely chopped walnuts or pecans

• 1/3 cup ground flax seed

• 1/3 cup local honey

• 1 tsp vanilla extract

• 1 tsp cinnamon

• 2 tbsp Chia seeds

• 1/3 cup chocolate chips

  ** optional

  Instructions:

• Stir all ingredients together in a bowl until combined.

• Cover and chill in a bowl 30 minutes.

• Roll into 1 inch balls. Store in an airtight container! Enjoy!

Need more great fall recipes? We are offering a NEW Fall Meal Plan for only $9.99! The plan was created by our registered dietitians, Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes!

If you would like to set up an appointment with our registered dietitians or nutritionists, please feel free to email us at transfitathens@gmail.com. We can’t wait to encourage you this week as you commit to your health!

Blessings,

Team TransFit

Need a Favorite, New Pumpkin Recipe?! 🎃😋

Sweet friends, Happy Fall - officially!  It is that time of year again! Even though this week it has been 90 degrees in sweet Athens GA! Whhoooohhh we have been sweating in the studio! Halloween is right around the corner and we know what that means- LOTS of pumpkins!! It's still a little too early to carve pumpkins for Halloween, so we decided to get in the fall spirit by incorporating other forms of pumpkin in our lives! This is great news because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well!  

Pumpkin puree contains more than 700 percent of the daily value of Vitamin A based on a 2,000-calorie diet. Vitamin A helps support cell reproduction, vision health, immune function, bone health, healing and fetal development. Also, pumpkin puree provides 39 mcg of vitamin K per cup to help with blood coagulation and potentially protect against osteoporosis.

One cup of pumpkin puree provides more than 500 mg of potassium, more than you get in one banana. Also, pumpkin puree contains 7 grams of fiber per cup.

Pumpkin's orange color is a clue to its high antioxidant content and source of beta carotene. Pumpkin puree also provides vitamin C, an antioxidant that supports tissue repair and immunity, as well as vitamin E, which fights disease-causing free radicals in the body.

We had fun this past weekend testing and tasting lots of delicious, but healthier versions of some traditional fall favorites! Here are some of my family's favorite recipes to start your pumpkin season in a delicious and healthy way!

Porter's Favorite Pumpkin Bread

Ingredients:

• 1 cup light brown sugar
• 2 large egg whites
• 1 cup pure pumpkin (you can use canned organic pumpkin)
• 1/3 cup Coconut Oil (melted)
• 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 & ½  teaspoon baking powder
• 2 teaspoonsground cinnamon
• ½  teaspoon ground nutmeg
• 1/2 teaspoon baking soda
• ½ teaspoon salt

Directions:

1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.
2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

---

 Pumpkin Protein Greek Yogurt Parfait

Ingredients

• 1 Cup Greek Plain Yogurt (I use FAGE 2%)
• 1/2 Cup Organic Pumpkin Puree
• 1/2 Tsp Cinnamon
• 1/2 Tsp Vanilla Extract
• 1 Tsp Honey or 2 drops of stevia
• 1/2 Cup Quick & Easy Granola

Directions:

Mix 1st five ingredients together, add granola on top and extra cinnamon to taste! Enjoy a delicious fall protein packed meal! 

---

Pumpkin Energy Bites

Ingredients: 

• 1 1/4 cups old-fashioned rolled oats
• 3/4 cup peanut butter (or other nut butter of choice) 1/2 cup pumpkin puree
• 1/4 cup ground flaxseed
• 1/4 cup honey
• 1/2 cup dark chocolate chips (optional!)

Directions:

Combine ingredients in medium bowl. Cover and refrigerate up to two hours. Remove from fridge and roll into 1-inch balls and place on baking sheet lined with parchment paper. Refrigerate balls for another two hours. Energy bites are perfect for healthy treat at a party or can be stored in air-tight container in the fridge for snacks during the week! Enjoy! 

---

We hope that you will enjoy these healthy recipes this fall! Let us continue to give our best and  grow stronger in body mind and spirit.  Scripture reminds us how each hour is an opportunity and each moment is precious- so let us dedicate every moment of this next week to living a healthy, dedicated and Christ-like life for His glory! Our TransFit Team is praying for you, sweet friend!

Come join us next Monday and Tuesday for the Lululemon pop-up shop from 8-11 AM on Monday and 8-10 AM on Tuesday for their new fall collection! We are so excited and hope you can come join us for a session and some shopping!  

 Blessings, 

Team TransFit

Pumpkin Snacks and Crafts

It's finally starting to feel like fall here in Athens. The leaves are changing colors, the nights are cooling off, and of course pumpkins are everywhere. It's still a little too early to carve pumpkins for Halloween, so the kids and I decided to get in the fall spirit by incorporating other forms of pumpkin in our lives!

Porter's Favorite Pumpkin Bread

Ingredients

• 1 cup light brown sugar
• 2 large egg whites
• 1 cup pure pumpkin (you can use canned organic pumpkin)
• 1/3 cup Coconut Oil (melted)
• 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 & ½  teaspoon baking powder
• 2 teaspoons  ground cinnamon
• ½  teaspoon ground nutmeg
• 1/2 teaspoon baking soda
• ½ teaspoon salt

Directions

1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.
2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

Pumpkin Pie Protein Smoothie

(Makes 1 serving) Ingredients

• 1 cup Almond Milk
• 1/2 cup pumpkin (I used pureed, canned, organic)
• 1 serving Vanilla Protien Powder
• 1 frozen banana
• 1 TBSP Ground flax seed
• 1 tsp. Pumpkin Pie spice (no sugar added)(nutmeg, ginger)
• 1 tsp + Cinnamon
• ½  tsp Vanilla extract
• Crushed ice to fill - (you can also throw in a few small carrots for extra veggies!

Directions

1. Place all ingredients in a blender, and blend till smooth.
2. Pour it into a pretty glass, top with cinnamon, coconut & enjoy

Pumpkin Turkey Chili

Ingredients

• 2 lb. 99% lean ground turkey breast
• 3 15 oz. cans of great northern beans, or kidney beans
• 1 15 oz. cans of pumpkin puree
• 1 onion, chopped
• 3 cloves of garlic, minced
• ½ Tbsp Chili powder
• 1 Tbsp..Cumin
• 1 Tsp. Oregano
• 2 tsp. black pepper
• 2-3 cups of low sodium chicken broth
• 1 tsp. olive oil
• Salt to taste

Directions

1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white
2. Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.
3. Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.
4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

"I am Thankful" Pumpkin Craft

Materials

• orange and green construction paper
• staples or brads
• scissors

Directions

1. Cut out 8 pieces of orange contraction paper into 1 inch strips.  You will also need to cut out 2 leaves and 2 skinny strips of green contraction paper for the vines
2. Have the kids write something they are thankful for on each strip of orange construction paper.  Be sure to leave about a 1 inch space on the sides of the strip so the writing isn't covered up when stapled together
3. Use a stapler or brads to attach the orange strips at the top and then at the bottom to form a pumpkin.
4. Add your leaves and green vines.  I rolled up the green construction in a paper to help curl the vines.

We are also thinking about heading out to a pumpkin patch or corn maze soon while the weather is so nice. Being active as a family is a great way to stay healthy, and for us to spend some time together. Plus it gives the little people a perfect opportunity to pick out their favorite pumpkins and to tire themselves out a bit on a hayride or in the corn maze.

There are two farms nearby that offer these fun activities: Washington Farms and Athens Corn Maze. Pick the one closest to you and take your kids on an adventure this fall!

Blessings,

Caroline

Healthy Makeover: Pumpkin Bread

Try a delicious treat that the whole family will enjoy - Healthy Pumpkin Bread! This fall favorite is perfect for breakfast or an afternoon snack and is packed with Vitamin A. I can't wait to hear how yours turns out!

From Good Housekeeping

Treat family and friends to our slimmed-down quick bread. Gone are the traditional version's 3 grams of saturated fat and all the cholesterol (thanks to egg whites and a blend of low-fat yogurt and canola oil). No one will suspect you've tinkered — a slice is that good!

Nutritional Information (per serving)

Calories	140
Total Fat	4g
Saturated Fat	0
Cholesterol	0
Sodium	165mg
Total Carbohydrate	25g
Dietary Fiber	1g
Sugars	1g
Protein	2g
Calcium	--

Serves: 16

Yields: 1 loaf

Total Time: 1 hr 10 min

Prep Time: 20 min

Oven Temp: 350

Ingredients

• 1 cup(s) (packed) light brown sugar
• 2 large egg whites
• 1 cup(s) pure pumpkin (not pumpkin pie mix)
• .25 cup(s) canola oil (I substituted coconut oil)
• .333 cup(s) low-fat plain yogurt (I used 2% organic greek yogurt)
• 1 teaspoon(s) vanilla extract
• 1 cup(s) all-purpose flour
• .75 cup(s) whole wheat flour
• 1.5 teaspoon(s) baking powder
• 1 teaspoon(s) ground cinnamon
• .5 teaspoon(s) ground nutmeg
• .5 teaspoon(s) baking soda
• .5 teaspoon(s) salt

---

Directions

1. Preheat oven to 350 degrees F. Spray 8 1/2" by 4 1/2" metal loaf pan with nonstick cooking spray with flour.
2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.