Weekly Set Up + Strong Glutes: Why Women Need Them + How We Get Them

It's officially client appreciation week at TransFit! Stop by the studio all week for amazing workouts, giveaways, treats, and fun! We are so grateful for our community of encouraging women. Wear pink or red all week long to celebrate with us! You can sign up for all your sessions on our brand-new TransFit App. If you have any questions, please email us here.

Did you know strength training plays a massive role in increasing glute strength? Did you know strength training plays a massive role in increasing glute strength? The gluteal complex is the powerhouse of your body. It also happens to be the biggest and strongest muscle in the body-- at least, it should be. All women need strong glutes. Because, whether you realize it or not, your glutes do so much for you every single day. Need to extend or laterally rotate your hip? What about tilting your pelvis or sitting on the toilet? With every step you take, your glutes are working to stabilize your hips and lower back.

5 Reasons Why Glute Strength Should Be at the Forefront of Your Training Program:

1. Prevent Injuries

If you're trying to get in shape or stay in shape, you likely know that one of the easiest ways to delay your progress is to get injured. You can avoid and recover from injury in your lower back, hips, knees, and ankles by creating proper alignment and stability by having strong, functional gluteal and hip muscles. People with weaker glutes might have "dynamic valgus" at the knee, when the knee caves towards your other leg as you go down into a squat, particularly in single-leg movement patterns (including walking and running). Dynamic valgus is an excellent indicator of whether someone is at risk of injury. The pelvis drops at the hip towards the opposite side when the knee caves in. The femur (thigh bone) rotates inward, a typical dysfunctional pattern that can lead to injuries from your lower back to your feet and ankles. The good news is that you can improve and prevent valgus by strengthening your glutes and surrounding hip muscles and reducing your chance of injury.

2. Improve Athletic Performance

Have you ever seen a powerful athlete with a flat butt? No. When you think of the fundamental movement patterns in sports, you likely think of running, jumping, locomotion, swinging, driving through the legs and hips, twisting through the hips, and/or quick changes in direction. What do all of these patterns have in common? There is a need for power and stability in the glutes and hips! Studies show that athletes who focus on developing strength and power in their glutes, hips, and posterior chains perform better.

3. Improve Your Posture

When your glutes, hips, and core are strong and stable, you can avoid common dysfunctional movement patterns that cause pain, like dynamic valgus and lower cross syndrome.  When your lower body and pelvis align, this will also help keep your shoulders, neck, and back aligned (AKA, good posture). Let's take knee valgus, for example. When your hips shift, your spine and shoulders will also shift. Misalignment can cause many issues, including painful, tight, or achy muscles and joints extending even into your upper back and neck. When you are out of alignment, it's often because some muscles have become shortened and some have become weak. For example, modern-day desk jobs have contributed to postural imbalances. Sitting at a desk all day can lead to weak or "sleepy" glutes, shortened hip flexors, and weak upper back muscles. Low back pain can mean your glutes are not properly engaging.

4. Balance and Support

Improved glute strength means improved balance and improved quality of life as we age. It is so important as we get older to ensure we have strength in our lower body. We don't want to say, "I've fallen and I can't get up!"

5. Aesthetically Pleasing

This one is a given and is the primary reason people decide to start working on their glutes (but definitely not the most important one.) In any case, it's a valid goal, and if chasing a good-looking backside gets you to work on your glute strength, we encourage you to go for it!

Common Mistakes With Glute Training

Maybe you already know about most of these factors in strong glutes, and you actively train your glutes a few times a week. You can’t seem to “turn your glutes” on during training sessions. Maybe you feel all the glute dominant exercises in your quad and lower back. 

Keep your core engaged, chin down, and pelvis tucked to prevent this. While you may not be able to extend your hips as high, this should help you feel the exercises in your glutes. The root of this issue could also be a weak core. Without the ability to keep your core engaged, stability in the trunk will be compromised, and you will likely have difficulty activating your glutes.

The Three Muscles Are:

• Gluteus Maximus (largest)

• Gluteus Medius

• Gluteus Minimus (smallest)

What Is the Functions of the Glutes?

We've established that the glutes are the largest muscle in the body, but what does all that muscle do? 

• Extends and rotates the hip

• It provides stability around the hip

• Aids in standing up, climbing stairs, and maintaining an upright posture

How to Train for Strong Glutes:

The truth is that you need to train every function of your gluteal complex. You must train in hip extension, abduction, external rotation, and single-leg balance and stability. Because your glutes contain fast and slow twitch fibers, you should train them in high and low rep ranges, slow and fast tempos, and isometric holds. Here are 7 of the best glute exercises to strengthen your glutes that should be part of any glute training program if strength, power, stability, and size are your goals!

• Glute Bridges

• Goblet Squat

• Suitcase

• Split Squat

• Deadlift

• Reverse Lunges

• Elevated Heel Squats

Set your week for success today, plan and prep your nutrition, and book your sessions. 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, 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

Our Client Spotlight Inspiration of STRENGTH This September!

Sweet friend,

We loved encouraging you this week as we celebrated National Day of Encouragement! We have challenged each of you to get active for 30 minutes a day and incorporate strength training at least 3 times a week! We know that you can do it because we know we are #StrongerTogether. Remember, the winner of the challenge will be entered into a raffle to win a MONTH of FREE sessions!

Y’all, our incredible September client spotlight will encourage you that YOU CAN do anything you put your heart, mind, and soul into! Believe it, achieve it, and never give up! This beautiful friend, Lynn Robinson, exudes strength in so many areas of her life, and we are all blessed by her presence. Lynn is consistent, dedicated, hard-working, focused and does it all with a smile! We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lynn, for living transformed and being an inspiration to us all!

Lynn’s Transformation Story:

“Thirty years ago, my husband and I were delighted at the birth of our second child, a beautiful baby boy. As any newborn does, he became the center of focus in our household; his older sister, who was then 7, loved him dearly, as we all did. But, there was a problem looming. I didn’t bounce back from his birth as quickly as I did with my first child, I couldn’t lose the baby weight, and I had to return to work. I felt overwhelmed with guilt and concern that I couldn’t properly parent my children; in fact, I was certain that I was a poor excuse of a person. Yes, I had developed a classic case of postpartum depression. In those days, there were few treatment options. My husband suggested that I consider joining a gym, which I thought was crazy; how could I work full time, care for our children and all the other “things” that seemed so important? Yet, that’s exactly what I did – I joined a gym, and I’ve been in a gym, for the most part, all those thirty plus years.  The exercise program, coupled with counseling, enabled me to recover from the depression I experienced. 

In exercise, I discovered that regular, challenging workouts gave me new energy and focus, improved my physical as well as mental health, and enabled me to whittle off those extra pounds I carried. Through the years, I‘ve exercised at many gyms, participating in cardio classes like step, dance aerobics, HIIT, spin, etc. I’ve taken numerous strength and conditioning classes, like FIRE, Pilates, and PUMP. I’ve worked with weights, bars and all kinds of machines. I even spent 5 or 6 years in a CrossFit gym, primarily with a personal trainer. While there, I set a goal to complete a pull up before my 60th birthday, and, to my surprise, I accomplished that. But, again, there was a problem looming. The aging process crept in, and I suffered a torn labrum in my left shoulder. Despite surgery, physical therapy and a long recovery, the shoulder still challenges me, and continually reminds me that there are limits to what I can, and should do. I was quite discouraged about my exercise program (or lack of one I considered meaningful), when my daughter suggested I try a class at her new gym, TransFit. 

TransFit was totally unlike any other gym to me. First, the décor is brimming with encouraging phrases and Bible verses of affirmation; the business model based on the scripture from Romans 12:2 is motivational in itself, but it’s linked to the development of our whole selves, with particular focus on building our bodies, which are “Temples of the Holy Spirit” (1 Corinthians 6:19). I love that each exercise session ends with praise and thanks for God’s grace and blessings in our lives. I’ve learned a great deal about food and nutrition since joining TransFit. The frequent reminders to drink 80 ounces of water daily, read food labels, avoid added sugars, eat the right amounts of healthy protein and fats, along with questions like “what did you eat for breakfast” and “what’s your goal for today” prompt me to focus on the “little” dietary improvements I can make to achieve the larger goals of living healthfully. Initially, I was impressed that all the instructors remembered my name, (and I still am impressed with that!), but I marvel that they remember the aches, pains, and limitations I had last week and inquire about them next time I’m at the gym. And, to receive text/email reminders/affirmations from them is such a blessing. The workout sessions are always challenging, but the Instructors are helpful with modifications, when they see a need. If I leave the gym ‘glistening’ with sweat, I feel a sense of accomplishment. 

So, with this welcoming and nurturing environment, I enrolled in TransFit classes and primarily now attend the Small Group Personal Training sessions, with a goal of attending at least three days each week. There’s a wonderful camaraderie among the women in that group that inspires me to achieve greater discipline in my life. Since I usually purchase the 30-day all access pass, I also participate in HIIT and/or Yoga classes. I do cardio work three to four times per week on the treadmill, row machine, or elliptical. In cool weather, I enjoy power walks through our quite hilly neighborhood. Generally I allow myself two days per week “off” from an organized approach to exercise.

I have been truly blessed to access the TransFit experience, where participants are encouraged to strengthen themselves physically, for sure, but our health is also addressed in spiritual, mental, nutritional, and social ways as well.”

Lynn, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lynn’s favorite recipes! It’s the TransFormer Pear and Spinach salad. Try it at home this week with your family!

TransFormer Pear and Spinach Salad

Prep Time: 20 minutes

Yield: 6 servings

Ingredients

Salad

• 1 cup chopped walnuts or pecans, toasted

• 1 cup pomegranate arils

• 4 oz feta cheese or goat cheese, crumbled

• 1/3 cup dried cranberries

• 2 Bartlett pears (firm but ripe), cored and sliced

• 1 avocado, peeled and sliced tossed in lemon juice

• 9-12 oz baby spinach

Dressing

• 1/4 cup apple cider vinegar

• 5 tbsp extra-virgin olive oil

• 1 tbsp honey

• 1 tsp honey

• Salt and pepper, to taste

Directions

• Place all dressing ingredients in a mason jar and shake well or blend.

• Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing, then toss to evenly coat.

• Serve immediately

If you would like to meet with any of our trainers, nutritionist or registered dietitian, you can email us at transfitathens@gmail.com for more information. Let us know how we can help you be STRONG and live transformed!

Blessings,

Team TransFit

Keep the Fire Burning-The 5 Day Food Journal Challenge is Almost Over! Finish STRONG!

It's Day 4 of the Food Journal Challenge! We've been so energized by the responses we have received thus far, and we are excited to see what the rest of June will have in store for us! We are stronger together ladies! Remember that it's never too late to start changing your life for the better- start the My Fitness Pal Food Journal Challenge today or and if you already started let's finish the week STRONG!

Two favorite truths to encourage you to give your best and never give up! 

James 1:2-4  “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

James 1:12  “Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”

Let's fill our mind with positive thoughts and inspiring goals and give our best for the remainder of June! Just because the food journal challenge will be over, doesn't mean you have to stop being accountable for your nutrition! Keep challenging yourself to journal your food daily!

We are so proud to have so many hardworking friends!

On Saturday, please email, text, or tell us that you completed the food journal challenge! You can email us at transfitathens@gmail.com. We will collect all the names of all our participants and then put all the names in a jar for a raffle for $100 credit towards sessions! We are so proud of each of you who have participated! Keep up the hard work! You are living transformed!

This week we are offering YOU a SPECIAL SUMMER deal on all inspirational merchandise!  Today through Thursday, June 21, you can use our code SIZZLE for 20% off all merchandise, in-store and on our Etsy page! You can use this code at checkout to receive your discount! 

If you need any help planning meals, remember that we have a week meal plan on our website FOR FREE! You can also email us to schedule an appointment to meet with our registered dietitian! Check out our website HERE for a nutrition package that fits your needs! If you have any questions, please do not hesitate to contact me at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Check Out Our February Client Spotlight Kathy Cousart! Feel Inspired to LOVE your body!

Happy Monday! 

We are so proud of all of you who completed our TransFive Challenge! Thank you for committing to five days of no sugar and giving it your all! Let's start this week STRONG! Love your body today and take time to make a plan for your exercise and nutrition.

Today, we want to share a client spotlight that will encourage you on your transformation journey! 

I met sweet Kathy Cousart, years ago when I was a GymDog and she was the Assistant Golf Coach at Georgia. We did aerobics together in the old PE building on campus!  Little did I know, 20 years later our paths would cross again! God is so confirming and so good!  I love how He brings us all full-circle and connects us with special people who touch our lives deeply along the way! Each person that crosses your path today could be someone who inspires you and could possibly change your life- you never know what God has in store- but we can be sure His plan is so much greater than we can imagine! Kathy's story is so inspiring because no matter where you are on your health journey YOU CAN begin again and reach your goals.  She was was 5th in our Holiday Extravaganza Contest (love it..still a competitor...always ALL IN) and just told me about her new goals for 2018! Dream it, believe it, achieve it! 

 Kathy, thank you for sharing your story with us and for living transformed by doing everything with your whole heart!

I am so proud and happy to be a part of the community at Transfit. So very special to have finished in the top 5 of my first Transfit Challenge and appreciate the many connections to finding my way to work out there! My admiration and appreciation for Caroline goes back a long way to UGA Athletics. I was actually coaching Women’s Golf at the same time that Caroline was competing in Gymnastics. My Golf Team did aerobics and worked out with the Gymnastics Team and it was always a fun supportive environment all the way around. Loved it!

Fast forward with all the fabulous twists and turns of life and I am now a full-time successful Artist painting almost every day out of my Carriage House Studio right here in 5 Points. I had continued working out and being active over the years but had some issues with my torn Rotator Cuff. I need that arm and shoulder to paint daily so felt I sometimes had to make a choice and painting always won out. I needed a safe way to work out and get back to being strong and lose that bit of weight that has slowly crept on. 

I have been in that “sandwich” place for quite a few years with finishing raising up my daughters and getting them through with college and starting careers while also caring for my Mom and Mom in Law. It gets tough being a full-time caretaker and 11 years really took its toll on me….everyone and everything came first and I just was too tired and worn out to make myself any kind of a priority. I was busy beyond busy with being a full-time caretaker, my art career taking off and beautiful grandchildren beginning to make an appearance. Blessings like I have never known along with some “hards.”  Life. 

I believe that my art and painting came to me at just that right time.   I was watching my Ph.D. Mom- the smartest woman I have ever known - struggle through a battle with Severe Vascular Dementia. I found that my art and painting was such a gift and place of peace to go to escape that sadness.  As my Mom needed full-time care, it was important to me to be there while she still “knew” me and care for her.  I learned the most important lessons I think I will ever learn about myself during that time and was such a gift. She remains the kindest person I have ever known and I try so hard to be that kind every single day.   

Over a year ago….Within a 9 month span….I wound up losing not only my Mom and my younger brother 6 weeks later but two other family members and finally my big sister best friend Meg.   It was a huge wake-up call to taking care of yourself and being strong enough to fight whatever fight comes your way.   

With all of that in mind and circling back….I had heard amazing things from several friends about Transfit and started going.   As with almost everyone there…..that last few minutes of stretching out and taking a moment to appreciate that we are here and embracing this day gets me every time.   I can’t say enough about how knowledgeable Caroline is.   I have always been pretty lucky and able to eat anything I wanted with my level of activity and good genes.   I finally understood to watch carbs at my age—-I can’t quite process them like I used to could.   I learned to eat a healthy snack when hungry and to make better choices.   I learned to LOVE water….what a difference when you listen to your body and really re-fuel it with healthier options. 

I have changed so much with being at Transfit…it’s a positive and uplifting environment with gals of all ages encouraging each other along this journey.  My tastes have completely changed and it’s a lifestyle now——with healthy options to satisfy that sweet tooth.   I want to know that I am doing all I can to take better care of myself and able to be all that my grandbabies want me to be.

I want to be strong for whatever comes my way. I want to be strong to be able to carry around my grandchildren who trust I will catch or carry them at their whim. I want to feel as good as I do working out at Transfit and being surrounded by everyone else there working on their own journey. It’s an amazing place and always a supportive environment. I have loved reading everyone else stories and am inspired by every single person there each day. I have always believed that anyone can do anything they set their mind to….if they want it bad enough and work hard enough. If I can do this….so can you!

Kathy, we are so proud of you! Ladies, may we all feel inspired by Kathy's story! Let's make this week count!  Keep pushing yourself to get active every day this month! Send us your February calendar challenges at the end of the month! 

We are also offering two NEW session times! Starting tonight, we will now have a 7:15 PM session and we will offer a Saturday at 10 AM session starting February 24! Come join us! Sign up on the app HERE! Also, don't forget you can always find FREE recipes, workouts, inspiration, and videos on our website and app! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are you getting enough protein?

Happy Thursday sweet friends! It has been an awesome week in the TransFit studio!  Each of you are working so hard to reach your goals and finish August as strong! Remember those goals you set at the beginning of the month and push yourself toward progress each toward your goals! We had a great vision and goal setting workshop with lululemon Tuesday, if you would like a copy of the handout please let us know! 

Nutrition was a goal for many of you this month! Food journaling, decreasing, sugar, processed foods, and increasing water intake were a few of the many goals. We want to encourage you today to be mindful of how much protein you are eating and below we have a few tips and recipes to help you get in your recommended daily intake! 

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Importance of Protein- 

• Nutritionists advise eating 1.1 g of protein daily for every 2.2 pounds of body weight.  (Take your body weight and divide by 2- is a great estimate of grams of protein per day)
• Adults in the U.S. are encouraged to get 20% - 35% of their day's calories from higher protein foods. 
• Ways to add protein into your diet-
  • A small 3-ounce piece of meat has about 21 grams of protein. 
  • One 8-ounce container of yogurt has about 11 grams of protein.
  • One cup of milk has 8 grams of protein.
  • One cup of dry beans has about 16 grams of protein.
  • One egg contains 6 grams of protein.

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Eggs are great way to add protein to your diet. Eggs are one of the least expensive, purest form of protein. Sweet friend, Sarah Bennett, owner of Five Arrow Farms, offers fresh eggs to each of you here at the TransFit studio. 

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Here is Sarah's favorite way to steam eggs! 

With over 100 pastured laying hens eggs are certainly a staple in our home! Farm fresh eggs are delicious, but can be difficult to peel once hard-boiled. I found myself avoiding hard-boiled eggs for this very reason until a friend introduced me to the art of steaming my eggs.  It has made all the difference!  They are just as delicious and take seconds to peel.  Now we are back to making Jain's favorite "doubled" eggs and keeping steamed eggs in the fridge at all times for extra protein on salads or as a side for lunches or dinner! Follow the simple steps below for perfect steamed eggs!

• Fill saucepan with an inch or so of water
• Please eggs in a single layer in steamer basket
•  Place basket in saucepan one water is boiling
•  Cover and steam 10-12 minutes
•  Remove eggs with a slotted spoon directly into cold water, or run cold water directly into pan to cover eggs
•  Once cooled, peel and enjoy!

*Cooking time can vary based on egg size, altitude and the number of eggs cooked at once, so I always recommend testing one before peeling them all

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Jain Making her famous "doubled" eggs! 

 Healthy Deviled Eggs Recipe:

• 12 eggs
• 1/4 cup plain Greek yogurt
• 2 tablespoons yellow mustard
• 1 teaspoon red wine vinegar
• Salt and pepper to taste

Combine hard boiled eggs yolks with all of the above top with smoked paprika

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Continue adding in more protein to your daily diet. If you would like to meet with our nutrition consultant, Katie Woodall, please email as at transfitathens@gmail.com for more information. Let us know if there is anything we can do to help you achieve your August goals! 

Blessings, 

Team TransFit 

Finish Last Five Days of June feeling your best!!!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and for being so determined to reach your goals! We realize the summer can be a hard time to stick to any routine, but let's focus on the goals we set at the beginning of the month and give our best these last 5 days to achieve success in the last week of June!  

Today TransFit has updated and is re-releasing the TransFIVE Challenge. This 5-Day challenge focuses on eliminating sugar from your body and reviving your body, mind and spirit! It includes a 5 day meal plan, recipes, tips, daily inspiration and more!  We have updated the e-book with a new summer meal plan and new recipes! This is a great time to challenge yourself, as we finish out this month! You can do it!

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the fun and download the TransFIVE e-book (FREE for TransFit clients), plus be added to the TransFit Facebook group to join other ladies in this journey! We are so excited to encourage and inspire each other as we do this challenge together! To download the free ebook, use the code CLIENT at checkout and you will get it for FREE. 

Spend time this weekend preparing for your upcoming week through nutrition and exercise. You can create a weekly calendar and can plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book classes at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! You can see this upcoming week's studio schedule below! In addition to these sessions, we offer one-on-one personal training consultations and nutrition consultation by appointment. Email us at, transfitathens@gmail.com if you are interested! Continue to purchase and sign up for classes on MindBody. You can access MindBody online HERE or on the free app HERE. 

There will also be the Friday Running Group session with Lisa at 6:00 AM! It is FREE! We would love to see you Friday mornings! 

Let's finish this month strong! If there is anything we can do to help you, please email us! Enjoy this beautiful Friday and your weekend!

Blessings,

Team TransFit