Holiday Extravaganza

Excitement is in the air with Dawgs ON TOP and holidays almost here‼️ Thanksgiving week is just 2 WEEKS away, we are beginning our holiday traditions here at TransFit with the HOLIDAY EXTRAVAGANZA 2022!
This is a challenge that creates a fun, great way to keep you accountable during the holidays. Check out the details of the challenge below and how to join in on the accountability . We are thrilled to be doing this holiday challenge with all of you and can't wait to finish 2022 physically, mentally, and spiritually stronger than ever!

What is Holiday Extravaganza?

We all love the holidays -- the weather, shopping, spirit, spending time with friends and family, and of course, lots of yummy food and sweet treats! Do you need accountability during this holiday season to eat healthier and move your body? This is the challenge for you! We would love for you to join us for the Holiday Extravaganza this year and feel the best you during the most wonderful time of the year. Join us at TransFit in studio or virtually for great workouts to begin our Holiday Extravaganza TOGETHER!!

What are the CHALLENGES?

~ 2 Challenges ~

1. 1 Mile a day challenge (walk, run, or jog) every day until December 31st (start this week), keep track and show us December 31st and be entered in to win a FREE month of sessions in January! 

2. Holiday Extravaganza: Weigh-in anytime next week November 14th-25th at TransFit Athens or TransFit Oconee, record your starting weight (confidential) and put $20 in the bucket. Do your best over Christmas, & New Years. Come back the week before January 7th and if your weight stays the same - you get your money back (option to donate to ESP), if it doesn't - your money stays in the bucket for the biggest looser who will take home the cash price and any remaining funds will be donated to ESP.  Previous winners have won $500-$1200!  Prizes will be awarded to the top 5 winners! 🏆. 

Do You Want to Discuss Your Goals?

Here at TransFit, we love encouraging you in the studio as you work toward achieving your personal goals! Our trainers would love to meet with you for a FREE “goals” check-in, whether you have reached your goals or want to make new ones! Email us at transfitathens@gmail.com to set up a time with one of our trainers or Registered Dietician to talk about your specific goals!

Pumkin Energy Balls:

High in protein, and vitamin A & C these pumpkin balls will be your new favorite and are such a fun holiday snack! 

Open Strength:

Join us Monday - Thursday for a transforming strength or cardio workout. You get what you need at this new session time. Please sign up on the TransFit App.

November News:

Stay faithful, friends, we can keep strong in Christ in the everyday! Remember it is the small steps forward daily that lead to the big results over time. We are all work in progress.

 Let’s keep NOURISHING our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio and virtually to live transformed!

Thank you for all that you do by being such an inspiring woman 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

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!

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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.

Ath Half, Three G's, Runners Stretches!

Sweet friend,
Wow! What an amazing start to the week focusing on GRACE & GRATITUDE Monday and GRIT Wednesday in the studio! Each of you has shown up and given your ALL in your workouts and we are so proud of you! The week is not over yet, let’s finish it strong together!

T - MINUS 3 DAYS TILL ATHHALF!!!

Eeeeek! We are so excited. Whether running or cheering we are pumped for this Sunday and excited to see the TransFit family conquering this half marathon. CHEER SQUAD will meet at TransFit at 7:45 am... the race runs right past us!

⚫️RUNNERS make sure to post a picture in a TransFit shirt with your race number and tag us to receive a $15 credit for merchandise.⚫️

On the race course, and in everyday life we will need true grit to endure the distance, grace to give yourself and others unconditional love while completing a task given, and gratitude to thank your bodies and the Lord for the hard work in training and the strength and health He has provided! The AthHalf is also a fundraiser for AthFest Educates, a non-profit organization dedicated to supporting high-quality music and arts education programs for K -12 youth in Athens-Clarke County, so we are giving back to the community as well. 💙

TRUE GRIT Inspiration Resources
Below is linked an article from Desiring God written by Jon Bloom illustrating GRIT in the Bible, what grit produces, and why as children of the Lord we need grit!

We've also linked a podcast by Angela Duckworth called "Why Talent Alone Isn't Enough". Both resources provide TRANSFORMING information!!!

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Stretches for Runners
It's so important to stretch properly before and after a good run or walk. Yoga poses are great for the days leading up to and following a race, and dynamic stretches are awesome for the day of! Check out some of these great stretches.

🎃 Pre-Race Oats 🎃

Overnight oats and oatmeal are a fantastic breakfast before a race. It gives your body the slow metabolizing carbs needed to power our muscles over a long period of time, while also providing a source of necessary protein!!!! Your breakfast before a race should be an hour or two before and have a 80%: 20% ration of carbs to protein. These pumpkin oats are a great in-season option!

Running Encouragement and Workouts

We are so excited to see you this weekend! 
Check out our website for blogs, inspiration, recipes, workouts, and more!

Thank you and please 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. We are excited to serve you! 

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.

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 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! 

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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! 

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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