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.”

Top 5 Reasons Why Women Need Strength Training🏋️‍♀️🏋️‍♀️

Hey sweet friend, 

June 2022 is almost over, but not quite! Let's work to reach the goals that we have set for this month—step outside of your comfort zone. Try incorporating Strength Training 3x per week to reach your maximum strength potential and boost your metabolism. 

TransFit is unique because it provides Strength Training Workouts in an uplifting environment specifically designed for women to help you achieve the results you want to achieve. 

These workouts will transform you—body, mind, and spirit.

You may be thinking, “doesn’t lifting weights make me ‘bulky’”? Thank goodness that isn’t true. Today, we clear up the misconceptions! 

Below are some key facts and benefits to help you understand why we, as strong, healthy women, need to build strength training into our weekly fitness plan.

Strength Training 101:

Strength training involves resistance bands and balls, hand weights, barbells, kettlebells and even your own body weight in order to boost your metabolism and lean out your muscles to create a sculpted, toned, strong body.

More importantly, Strength training is just what your body needs to fight the loss of muscle, and increase bone density and build muscular strength that women normally lose with with age.

Top 5 Reasons Women Need Strength Training:

1. Improves body composition & increases lean body mass (builds and maintains muscles mass) If you would like to meet with a Personal Trainer to assess your body composition (body fat %) please email us here or ask!! 

2. Increases metabolic efficiency (burns fat and aids in weight management)

3. Increases joint strength and stability

4. Improves your cardiovascular health

5. Increases bone density

MORE Important Reasons WHY Strength Training:

• Decreases psychological stress 

• Increases energy levels and mood, and aids in mental health

• Icreases balance

Never too late to join:

The Summer Transformation Challenge has strength training workouts for you! 

Keep TRANSFORMING over the summer with our Summer Transformation Plan! Includes recipes, workouts, and encouragement to keep you going strong!

Interested in TRANSFORMING with the whole family? Check out our Kids-Couch-to-5K running plan on our websight!

High Protein Recipe for Strength:

The Simple Summer Salmon recipe is high in protein and great for building strength! Try it out and let us know how you like it! 

We can’t wait to see you in the studio or virtually!

TransFormer sessions are strength training based metabolic conditioning sessions are offered multiple times a day.  HIIT sessions are cardio endurance focused. Our new Bone Strength Session is 9:30am on Thursday. TransFit Yoga is now offered 2x week. Friday sessions are a combination of strength + HIIT.

We are grateful to serve you.
If you have any questions, please email us at transfitathens@gmail.com.

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers or Nutrition Consultant please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

Light Your Fire In June❤️‍🔥🧨

Summer of 2022, we are walking into new hope, new change, and fresh possibility in the days ahead. We know we are stronger together and we want to lean in, listen, and learn to be a part of change for the Kingdom of God! This is what we have been training for: to LIVE TRANSFORMED.

When our thoughts are changed: actions change and lives change.

Our TransFit Community strives to love and serve each other fully and be transformed to be more like Christ by the renewing of our minds, daily: Romans 12:2. We are in community to encourage, love, and to pray for one another. We are grateful to walk along side of you in your goals for summer 2022

Yes, it sure is getting hot outside and it's time to turn the heat up in the TransFit studio, your home, your workplace, or vacation destinations! We love the theme we have for the month of June: 

Light A Fire In Me!!!

 This month, our prayer for each of you is to ignite a spark of passion and excitement in YOU for your whole body health journey! Enjoy exercise, eat nutritious foods, drink water, and focus on what really matters in life- what a privilege. We realize many of you are in and out of town for the next two months, but try to get in 2-3 strength workouts and 3-4 cardio workouts each week! Spice up your workouts with our LIVE VIRTUAL Sessions (daily 9:30am) or check out FREE workouts on our  TransFit Athens youtube channel!

To help light your fire, here is Your FREE 8-week Summer Transformation Challenge! You NEED to be a part of this!

Light a Fire in June!!
We want to provide you with this 8-week Transformation Plan that not only challenges you physically but spiritually as well. We will be going through Galatians, Ephesians, and Phillippians together. We are so excited to walk through the next 8 weeks with you. Along with a daily devotion, the challenge also includes travel workouts, recipes, meal plans, and more!

Today print out your Summer Goal Sheet and start filling it in! 💪🏻

High-protein snacks? Yes, please!

High-protein on the go? Yes, please!

Let’s Light a Fire in June! Try a great healthy recipe from our Transformation Challenge. Meet with our Integrative Health Coach Lea Wallace to transform your summer nutrition. 

Sometimes the freedom Summer brings can create a whole lot of chaos when coming to routine meal planning. Get back on track with some of our Spring/Summer meals found in our meal plan! Click the link below to access it!

We love hearing from you! Please continue to give us feedback on times and sessions that work best for you.
We want to be accommodating to the needs and wants of your body, mind, and spirit!

EMAIL CAROLINE@TRANSFITATHENS.COM WITH ANY FEEDBACK!

Want to check out even MORE TransFit workouts? Head over to our YouTube Channel!

Summer is a great time to LIGHT A FIRE with your family! Thankfully, the Athens Half Marathon is coming so soon! On October 23rd, 2022 we will have a team running and would love for you to join us! Linked below is some of our great running plans to get everybody moving, and don’t worry the updated AthHalf plan will be coming next week! Get excited TF family!

Let's relight the flame within! Over the next 8 weeks, challenge yourself to be active every day, increase your water and protein intake & meal prep! Continue working hard this week, getting in your strength workouts and HIIT cardio!

Sign up for all sessions in advance.  Please cancel or reschedule your session within 24 hours so others can get into the sessions they need to transform.

Thank you for all that you do by being such an incredible woman in this community! We are grateful for you!

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

Kids get active! Family Couch to 5k Program!

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Summer is a great time to be outside -running for fun, or training for a race. I love talking with mothers who are doing both, and they tell me how much their kids want to run with them. It's always a great idea to get your child to start a healthy habit, but we need to be cautious about the right way to do so. Just because children seem hyperactive and energetic, doesn't mean they'll be ready to run a few miles right off the bat! Kids need a plan, just as adults do, and they need incentives along the way. Download the chart below for a Kids Couch to 5k Program. This program is designed to gradually build up endurance through 10 stages until they are ready to run for 30 minutes straight! Add in games like a scavenger hunt,capture the flag, or dodge ball as fun running games! Start this program with your kids for some fun family bonding, and you may even spark a passion for a lifetime of running on the way!

kids couch to 5k

Even though this program is designed for children, it can be used by anyone to train for a 5k. If you find it hard to start the regimen by yourself or with your children Transfit offers customized running plans for people of all ages and levels- we love walkers too!!!

Please email me at transfitathens@gmail.com if you would like to discuss a customized running program or visit http://www.transfitathens.com/running.html

Remember to stay hydrated and to stretch with any physical activity for best results!

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Happy running,

Caroline