Nutrition for Fall and October: LAST 90 DAYS of 2022!!

Hey sweet friend,

My goodness! You have been so committed this month and we say THANK YOU! Thank you for showing up, giving your all, and continuing to TRANSFORM! We are so proud of you and want to encourage you to keep going strong the last 90 days of 2022! We are all in this together!

💗Wear your pink all week in the studio as we support Breast Cancer Awareness.💗

Are you ready to OPTIMIZE your whole body health routine?  We have new sessions and new opportunities now available with our Personal Trainers, Nutrition Coach, and Support Staff to help you reach your full potential. TransFit Oconee is open and we have strength sessions everyday in 5 Points! 

Our potential is God’s gift to us; what we do with that potential is our gift back to God!

October is here! New month, fresh start! 
Today is the day for total transformation.
Change is temporary- transformation is forever.

Try this YUMMY pumpkin recipe to add some POP to your breakfast!

Ingredients

• 1/4 cup plain nonfat greek yogurt

• 1/2 cup unsweetened vanilla almond milk (or any nut milk)

• 1/4 cup pumpkin puree

• 1 tablespoon pure maple syrup (or 2-4 drops Stevia)

• 1/2 teaspoon vanilla extract

• 1/2 cup rolled oats (gluten free if best)

• 2 teaspoons chia seeds

• 1 teaspoon pumpkin pie spice

Directions

• In a medium bowl, mix together greek yogurt, almond milk, pumpkin puree, vanilla and 1 tablespoon maple syrup until well combined.

• Stir in oats, chia seeds and pumpkin pie spice. Taste and add more sweetener if you need. Pour into a glass jar or container and place in fridge for 4 hours or overnight. Makes 1 serving of pumpkin overnight oats.

🎃 Check Out These Healthy Halloween Recipes Ideas 🎃

FREE Resources to help YOU Optimize Your Health

There are so many amazing resources to help you TRANSFORM your fitness, nutrition, and mindset! Check out the TransFit website for awesome printouts, packages, and charts to help you in your journey! Please let us know any way we can help YOU through it!

Exciting events in the month of October!

Let's get pumped for these fun events coming soon!

AthHalf - October 23, 2022
We have some strong runners who will be racing in the AthHalf! It's a great opportunity to challenge yourself and be encouraged by those around you. Join our TransFit Team for the AthHalf. If your not running join us to encourage the runners from outside studio on Lumpkin at 7:30am Sunday morning! Let's cheer our TransFit runners on together!

TransFit Girls - Tuesday at 4:30
TransFit Girls is in full swing through the month of October. This is a great way to help encourage middle school girls to be active and stay fit, whether they are competitive athletes or not! Make sure to sign your strong girl up on the TransFit app to reserve her spot.

TransFit Bible Study - Wednesdays at 12:00
We have started our study through Priscilla Shirer's book, Armor of God. It is never to late to join us and learn! Sign up on the TransFit App so we can plan accordingly. Open to the community.

Wanting some new, healthy recipes to spice up the cold months? Check out our Fall Meal Plans on the TransFit website!

We have some new inspirational merchandise and new lululemon in our online store! Shop with us and we can ship it directly to you!

Our Team is praying for you and we want to help you transform. Please reach out to us with prayer requests or how we can serve you best! Please email us at transfitathens@gmail.com.

Try a YOGA session soon: offered Tuesdays 10:30am and Fridays 9:30am.

We will be sending out a recap front he amazing lunch and learn later this week! 

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

Blessings, 

Team TransFit

September Client Spotlight 🌟

Sweet friends!!

At TransFit we love to share inspirational stories to help encourage you on your whole body heath journey. This month's amazing client spotlight shares a story of bone health improvement!

Jill Dawson is our September client spotlight! She is a blessing to know and brings such joy and hard work every time we see her! Jill is dedicated to walking daily and taking TransFit strength sessions 2-3x a week! She is focused and consistent and always gives her all! Truly an inspiration for women of all ages of all stages!

Jill, God has amazing things in store for you! Keep shining His light and growing strong in mind, body, and spirit - we adore you!

Jill is faithful with her strength sessions. We talk a lot out “extraordinary effort” in TransFit and what that actually means. What makes you have “extraordinary effort” is simply that you maintain that effort consistently over an extended period of time. Few people actually maintain consistent effort over an extended period of time; doing so will help you rise above what most people do, it is then you will create tangible measurable results toward your goals. Jill shows extraordinary effort in her exercise routine daily and over time it has proven positive results.

Small steps daily lead to big results over time. Stay faithful.

Jill, thank you for prioritizing your health and please continue giving your best one workout, one day, one week at a time! We are all so proud of you!

A message from Jill this past week!

Who Does Osteoporosis Affect
and How Can We Help It?

Bone loss can start as early as 35 (in men and women) and have an increased affect in the 5-10 years after menopause in women. Out of people that are 50+ years of age, 55% are at risk for osteoporosis. We can prevent osteoporosis and keep out bones healthy by maintaining a healthy balance of cardio and strength training!
Jill is living proof that bone health can be improved through exercise and commitment! Did you know strength training and yoga can play a major role in increasing bone density? At the end of each class, we spend about five minutes focusing on recovering the mind and the body through stretches and various yoga poses. This improves flexibility, range of motion, mobility, and allow us to clear our minds.

A delicious high protein Bone Strength Recipe:

Lunch and Learn
September 30th, 12:00-1:00
Space is limited so Reserve Your Spot today on the TransFit App under Special Events! Come join the TransFit community for an informative lunch and learn. This will be an 1 hour lunch and learn for you to learn how to keep your hormones and your body happy and healthy. Healthy recipes for your hormones and bones are here!

Lunch & Learn is $15 and catered by The National!

You will leave with new knowledge, great fellowship, and a delicious lunch! We are so excited to lunch and learn with you! Today is the last day to sign up.

This workshop is open to the entire community. Please email mailto:transfitathens@gmail.com for questions. We are so excited to see you this week, please reach out with any questions!

Blessings & Love,
Team TransFit

Bone Strength

Sweet friend,

We’ve had such an incredible week so far in the studio! Back to school and back to consistency!  You inspire us to stay COMMITTED each day and we love helping you TRANSFORM. Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio focusing on recovery and allowing our minds to renew. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know strength training and yoga can play a major role in increasing bone density? Check out the bone building yoga poses and strength exercise for you to incorporate into your daily workout below!

Join us for the AUGUST WATER + MOVEMENT CHALLENGE! Send us your completed calendar at the end of the month to win a prize! Get those arms pumping and incorporate this challenge into your daily routine!

Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose. TransFit Faith Based Yoga is Tuesday 10:30am and Friday 9:30am.

Strength Training for Osteoporosis

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. It is true that strong muscles lead to strong bones. Strong bones can help minimize the risk of fracture due to osteoporosis.

A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40.

Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones. Our Transformer Sessions are focused strength sessions daily and Bone Strength Specific Session is Thursday 10:30am. 

Great Greens Smoothie

Ingredients:

• 1/2 cup Pineapple

• 2 cups Spinach

• 1/2 cup Grapes

• 1 Serving protein powder or Greek yogurt 

• 1/2 cup of unsweetened almond milk

• 1/2 frozen Banana

• 5-6 Ice cubes

Preparation:

1. Add ingredients in a blender and blend until smooth and creamy.

2. Serve and enjoy!

🎂We celebrate our birthday in the new studio next week! 🎂 Join us for transforming sessions, encouragement, prizes, a joy-filled community. August is a new month, a clean slate, and a fresh start! We want to help you reach your goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your goals! Let’s make everyday count!

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

Back To School Healthy Meal Plan & Tips for August🍎🍇🍏

Sweet friend,

What an awesome start to August! We are so excited you are getting active this month! Let's reset, recharge, and keep focused to make August the best month, yet! It’s time to COMMIT to your goals! 1-1 30 minute sessions are a great way to jump start your best 2nd half of 2022! 

Back to school time! 📚   Let's also get back into our routine of healthy lunches and dinners! Some days, the thought of planning out meals may seem overwhelming. We are excited to help you jump back into this school year one step ahead! 

The TransFit Nutrition Team is sharing a weekly meal plan with you along with tips and tricks to get your family back into a healthy routine! Your meals and workouts are already planned out for your family to give you the kick-start you need to get back on track! The Back to School Meal Plan has a week’s worth of family-friendly healthy meals with recipes that are laid out for you to help make this transition back to school a smooth one! Download the meal plan and recipes below and check out the “Back to School Tips and Tricks!”

Recipes the Whole Family Will Love!

Get excited! These recipes will be a hit for your whole family - leaving every plate empty! With busy schedules during the week, set time aside to meal prep on a day that works for you- possibly over the weekend! Meal Prep is a key to your success in reaching your goals! Meal prepping weekly will help you feel more organized and less rushed when it comes to making meals for your family. Download these tasty recipes and start your meal prep today!

Lunch Box Essentials

In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day!

1. Protein

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butters (great for dipping, too), beans, hummus or hard-boiled eggs. *Check out our previous blog on protein here! *

2. Whole grains

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

3. Colorful fruits and vegetables

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

4. Sweet and salty snacks

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

5. Hydration

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars. Add in electrolytes to your child’s lunch can also help them stay hydrated! 

Back to School Tips and Tricks

Check out these awesome tips and tricks to help your family get back in the routine of eating healthy! It’s important to get your kids involved in the process of choosing and making healthy recipes to keep them intrigued and excited! Check out the tips and tricks below to incorporate into your meal prepping!

Commit this August!

As our summer schedules come to an end and the school year begins, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in August is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! 💦Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a FREE MONTH of sessions!

TransFit Girls Ebook

Let’s help our daughters live transformed! This plan is filled with fun workouts, tasty recipes and meal plans, and encouraging inspiration! 

We hope you enjoy the Back to School Meal Plan and recipes! We are excited to help you kick-start August with these recipes to help you COMMIT to your nutrition goals! Take a picture when you try these awesome recipes and send them to transfitathens@gmail.com!

We are loving our NEW FALL SCHEDULE! 
Check the TransFit App for the updated schedule and session times and sign up for your session at least 24 hours in advance to ensure you get the time you need. Please arrive 5 minutes before your session starts and bring your sparkle towel.

Thank you for all that you do by being such inspiring women 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

COMMIT TO YOUR HEALTH - IT IS AUGUST!

Sweet friend,

August here we come! Stronger together, we are ready to inspire you! New goals, new dreams, new beginnings! This month let’s COMMIT - in all that we do! Whether it is exercise, nutrition, or your spiritual journey, we want to help you COMMIT to your goals and dreams this month! We can’t wait to encourage you in the studio to live transformed!

COMMIT in August!

Here is a great acronym to help you be inspired this month! 

C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

Remember this truth from scripture and be bold and CONFIDENT because YOU have been specifically created in God's image for something amazing. Walk in the light of confidence today. 

O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

We were not called to an easy life, but blessed are we who give our best with what we have! Every detail, even the mundane tasks of laundry and cleaning can bring glory to God! Exercising and eating well some days will not be easy, but your body is capable of more than you can dream of and by treating your body well you're honoring God. Obedience unlocks blessings.

M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

Let's be ALL IN this month! Even the days you don't feel like it, just show up, give yourself grace, and give your best surrendering every ounce of yourself- heart, mind, body, spirit to His loving hands. A smaller dress size or a weekend party can be temporary motivation, but the ultimate prize- living fully for Christ- is the true motivation.  Start today and let's encourage each other.

M- MINDFULNESS-  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

When we shift our thoughts to thanksgiving, our attitude shifts and our hearts soften. Turn your grumbling into gratitude! Be present and be grateful for the blessings that you have, today! Daily or hourly, repeat this truth and believe that all things are possible when we present our requests to Him. 

I- INTENTIONAL-  "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

"Whatever you do", let these words speak to your heart! Surrender and submit yourself daily to Him first and He will guide you. What YOU focus on grows- be intentional with your time, your thoughts, your goals, and your dreams.  Schedule your exercise, meals, quiet time intentionally this month! 

T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Remember, beautiful friend, that comparison is the thief of joy. Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the Almighty King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are! Believe it and transform your life by taking action on your goals and dreams. LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word!  You can determine the person you want to be! Take action each minute this August!
Commit to being all in TODAY!

31 DAY AUGUST CHALLENGE!

Our goal in August is to be ACTIVE EVERY DAY + the WATER CHALLENGE (80 oz daily minimum)! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August Water Challenge Picture for a great visual to knock out the water!

🏆 Fill in the AUGUST calendar each day with your activity (ie, strength, yoga, walk) and put a check mark on the calendar when you complete the water bring it in or email us at the end of the month for a chance to win a FREE Month of sessions!🏆

1-1 PERSONAL TRAINING !
Want to meet with a Personal Trainer for a 1-1 Session to set your goals and assess your progress? A 30 minute or 55 minute 1-1 Session is a great way to focus on your specific needs.

Needing a great new salad recipe? Add extra greens into your next meal and try this delicious healthy salad!

Antioxidant Super Salad

Ingredients

• 3 cups arugula

• 3 cups baby spinach

• 1 1/2 tablespoons fresh lemon juice

• 1/2 teaspoon Dijon mustard

• 1/2 teaspoon honey

• 1/2 teaspoon freshly ground black pepper

• 1 small garlic clove, minced (optional)

• 1 tablespoon balsamic vinegar

• 2 tablespoons extra-virgin olive oil

• 1 cup pitted halved fresh cherries

• 1 ounce shaved Parmesan

• 1/4 cup chopped dry-roasted pistachios

Preparation:

1. Combine arugula, spinach in a large bowl.

2. Combine juice, mustard, honey, salt, black pepper, and garlic in a medium bowl, stirring with a whisk.

3. Gradually drizzle in olive oil & vinegar stirring constantly with a whisk. Drizzle dressing over salad, and toss gently to coat.

4. Arrange 1 1/2 cups salad on each of 4 salad plates. Top each serving with 1/4 cup cherries, 1 tablespoon cheese, and 1 tablespoon nuts.

New schedule starts 8/2/22! Please bring your sparkle towel, water, and gloves * optional (our new pull-up bar is awesome)!

Our Bible Study will be The Armor of God by Priscilla Shirer. We will start Wednesday’s 12pm in September .

Start August strong and COMMIT! Let’s make everyday count!

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

Importance of Protein🍳

Sweet friend,

We are so proud of all your hard work in the studio! You are finishing summer strong! Are you fueling your body with the best foods before and after your workouts? Your nutrition plan is vital in your transformation. Protein is so important to consume, especially after your workout! Goal is to attain 15-20 grams protein within 30-45 minutes of your workout.

Protein is crucial building block of life. The primary role of protein is to help promote physical energy in the body. Protein is responsible for many processes in your body, not just one single function. One of its main roles is to act as a structural component of cells and tissues. Without adequate protein in your diet, your cells and tissues would not be able to function. Protein helps rebuild muscle and can aid in weight loss.  Finally, proteins keep your immune system strong, transport and store nutrients and can act as an energy source. Collectively, these functions make protein one of the most important nutrients for your health.

High Protein Salmon Recipe

Protein Notes

• 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 - if you are exercising add 15-20 grams) If you would like us to help you determine the number of grams you need daily, email us here. Age, height, weight, and exercise factors into each persons protein goal.

• Adults in the U.S. are encouraged to get 20% - 35% of their day's calories from higher protein foods. Check out My Fitness Pal to see how many grams you are getting daily.

• Ways to add protein into your diet:

  • A small 3-ounce piece of meat/fish has about 21 grams of protein.

  • One 8-ounce container of yogurt has about 11-15 grams of protein.

  • One cup of milk has 8 grams of protein. Soy Milk also has 7-10 grams per serving.

  • One cup of dry beans has about 16 grams of protein.

  • One egg contains 6 grams of protein.

  • We recommend getting your protein from foods first, but if you are on the go see some recommended Protein bars below.

Protein Bars

The amount of protein you consume plays a huge rule in your transformation process! Some of the best protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods all the time! A great alternative for protein when you are on the go are protein bars. Check out our favorite protein bars!  We would love to know if you have another one you like. Please share it with us here! 

1. RX Bar

12 grams of protein

15 grams of sugar (from dates) and 0 grams of added sugars

5 grams of fiber

9 grams of fat, 0 grams of trans-fat

2. KIND Protein Bars

12 grams of protein

8 grams of sugar (6 grams added)

5 grams of fiber

18 grams of fat, 0 grams of trans-fat

3. Zing Bars

10 grams of protein from peanut flour and soy protein

9 grams of sugar

7 grams of fiber

10 grams of fat, 0 grams of trans-fat

4. Garden of Life High Protein Weight Loss 

Recommended  by Lea Wallace 

14 grams of protein

9 grams of fiber

Protein from Plants  
Integrative Health Coach Lea Wallace recommends getting protein from plants! Fill your plate with a rainbow of colors.

Summer Transformation Challenge 
Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today- it’s never too late!

Check the TransFit app for an updated summer/Fall 2022 schedule!

We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

 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

We are so excited to be strategic partners with lululemon, Free People, and Split 59. We have exclusive  markdown this week. We are thankful to offer amazing merchandise in Five Points at TransFit!

📚5 Tips To Get Your Kids Back On Track For A New School Year✏️

Hey sweet friends!

Many of you, like me, will send your sweet little muffins back to school in a few weeks after a “full” fun summer! For many of us, the summer is a time full of more ice cream, chips, and LOTS of summer treats! Some families tend to move and exercise much less in the summer! While rest is much needed, now is time to get our families back on track as school is about to start again! 

We wanted to take the time to offer some advice on jump-starting the new school for your family! Teaching them about the importance of nutrition and exercise from a young age (at any age) will make a lasting impression on them as they grow up, and lead them on the right path to whole body heath! 

Here are 5 ways you can begin to help your family choose health and see that fit is FUN! I hope you enjoy these tips, recipes, and our printable TransFit Kids "Fit is Fun food Journal"!

5 Ways to Get Your Body Back on Track!

1. Plan Ahead - Whether you're eating on-the-run or running out to eat, you can find healthy food for the kids (and yourself) if you make advance plans. Meal plan and prep for the week! Get your kids involved and let them plan to have some of their favorite recipes this week! Maybe let them try helping you make some of these dishes too! Find a few great kid-approved recipes below they will want to plan in every week!

2. Make time for breakfast - Give your family a good start with the most important meal of the day. Breakfast helps boost concentration in the boardroom or classroom, may aid in maintaining a healthy weight, and provides the energy needed for morning activities. Try a quick smoothie, healthy cereal, Kind bar or energy bites! Get ready the night before! Set out bowls, spoons, and cereal boxes. Or put out plates and forks, then whip up a few eggs first thing in the morning. If you're in a rush, take something with you! Toss pre-sliced fruit and cheese into a plastic container, top a toasted bagel with peanut butter, or blend up a fruit smoothie.

3. Keep Quick and/or Car-Friendly Snacks on hand - Pack healthy snacks for after school that kids can manage themselves, including shelf-stable foods and fresh foods (pack a cooler if you have the time). Kid-friendly, healthy foods can include:

• Fresh, easy-to-eat produce like apples, bananas, grapes

• Dried fruit such as cranberries, raisins, apricots, apples, and pineapple

• Trail Mix with nuts, dried fruit, and whole grain cereal

• Whole-grain crackers with peanut/almond/sun butter

• Low-Sugar granola bars

• Turkey and cheese roll ups

• Single serving yogurt

• Cheese sticks or wedges

• Ready to eat veggies with hummus

4. Eat out smarter - Find restaurants that serve healthier options for kids by knowing where you're going before you get there. Focus on places with healthy options like locally-owned restaurants, spots with salad bars , and fresh seafood restaurants. Luckily, many places now offer healthy swaps in kids meals such as fruit in place of fries, water in place of soda, and grilled nuggets instead of fried. 

5. Get the kids involved in your health journey - Your family is always watching you to see what you do. If they see you making healthy choices and doing it with excitement and joy, they will want to too! You- being a good role model for your children  is the best teacher of whole body health.

**It may sound obvious, but kids need to be taught about eating right. It's not necessarily obvious why an apple is a better snack than a candy bar, so talk kindly with your kids about nutrition. Discuss subjects like why some foods are part of everyday healthy eating, and why other foods are a special treat.Teach kids where their food comes from with a visit to a local farm or farmer's market. Show them how to read and follow a recipe. Help your kids plant and tend a garden, then teach them to prepare the food they've grown. Show your children how to read nutrition labels, how to compare prepackaged foods in the supermarket, and how to shop. Us momma know it is not always easy to change your children's diet and win kids over to healthier foods. But it comes with a great bonus: once they're eating right, it's likely that you are, too! A few favorite recipes below and page on healthy lunches!

Strawberry Love Smoothie

• 1 cup almond milk

• 1⁄2 frozen banana

• 1 cup frozen strawberries

• 1 cup Greek yogurt or 1 serving vanilla protein powder 1 tbsp ground flax seed

• **1 tsp maple syrup or stevia drops (optional)

• 1 cup crushed ice

• (top fresh strawberries and unsweetened coconut flakes)

No Bake Energy Bites

• 1 cup oatmeal (I put this in the blender 1st)

• 1/2 cup peanut butter (or other favorite nut butter or sun butter)

• 1/3 cup honey

• 1 cup coconut flakes

• 1/2 cup ground flaxseed (GO FIBER!)

• 1⁄2 cup chocolate chips (optional) 1 tsp vanilla

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1′′ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.

Get your kids excited about their health! Make it like a game! Print off this sheet and hang it up somewhere where your kids can plan out and track their meals, fruits, veggies, water and exercise! Sit down with them at the beginning of the week and get ready to have your best week yet! They will love getting to plan their week out and it will be a great habit to get them into early!!

Check out all of our family E-Books! Couch to Kids 5k, TransFit Girls Ebook, Healthy Families Ebook!

⭐️We are so excited about starting our fall schedule August 1st! 5:30am sessions will be back, we will have more TransFormer strength sessions daily and 10:30am every day will be small group personal training sessions. Send us your feedback we are here to serve you and help you transform! 

Send pictures of your recipes, filled-out sheets and fun times to transfitathens@gmail.com we would love to see! If you post them tag us @transfitathens!! If you want the pdf version of this chart, email us and we will be glad to send you one! Have a wonderful, healthy week with your sweet kids this week! 

Blessings,

Caroline & Team TransFit 

Electrolytes are ESSENTIAL🍉⚡

Sweet Friend,

We are lifting you up for a joy-filled weekend! Transformation starts today! Let's work to encourage one another to continue going strong as we move towards completing our goals for this month! We rise strong together!

This week in particular, we have had many clients mention experiencing more cramping in calves, hamstrings, lower legs, and dizziness. As we are challenging ourselves and striving toward our goals it is important for us to acknowledge what we are putting in our bodies to fuel them properly. In order to prevent dehydration from happening, we must find ways to incorporate electrolytes into our diet as it is SO IMPORTANT for whole body health!

Electrolytes are minerals that are essential for your body to function. They help regulate your pH levels and muscles, keep you hydrated, and more. Therefore, consuming enough electrolytes in your diet is important for your health.
Some of the common electrolytes found in the body are:

• Calcium

• Chloride

• Magnesium

• Phosphorus

• Potassium

• Sodium

Each of these minerals carry an electric charge when dissolved in the body, giving them their name as an electrolyte.
Energy drinks are often associated with electrolytes. However, they usually include high amounts of sugars and colored dyes that may not be beneficial for your health. Instead, consider consuming electrolytes from healthier sources when possible.

Why do you need Electrolytes?

Getting enough electrolytes is essential to maintaining a healthy body. While sustaining a healthy electrolyte level is usually attributed to eating a balanced diet, there are a number of occurrences that can disrupt these levels, such as vomiting, diarrhea, sweating, and more.

Since there are many different types of electrolytes, the daily recommended value (DRV) for each varies depending on age, gender, health status, and activity level. Here is the DRVs of key electrolytes for healthy individuals over the age of 18:

• Sodium: 500 milligrams

• Chloride: 750 milligrams

• Potassium: 2,000 milligrams

Electrolytes play an important role in maintaining:

Healthy Water Balance
The amount of water in your body needs to be in balance with your electrolyte levels. Dehydration from diarrhea, sweating, and liver problems can upset that balance. Maintaining an adequate intake of both substances is fundamental to good health.

Muscle Heath
Electrolytes, and the electrical charges they carry, are a key part of how your muscles work. Low levels of electrolytes can cause muscle spasms, loss of reflexes, cramps, and even paralysis in extreme cases.

Heart Health
Potassium and phosphorus are especially important for healthy heart function. When potassium levels are too low, abnormal heart rhythms can occur. Extremely high potassium levels can also be dangerous, potentially stopping the heart from beating. Low phosphorus levels are associated with a risk of heart failure, and seizures.

Foods With Electrolytes

1. Spinach
Spinach is a phenomenal source of electrolytes calcium and magnesium. For adults, a single cup of cooked spinach has a daily intake value of 24% calcium and 73% magnesium. This vegetable is also a wonderful source of other micronutrients, such as vitamin A and vitamin K.

2. Pickle Juice
Drinking pickle juice has become more common, and there’s science behind the trend. Typical pickle juice is loaded with sodium and chloride, which may be why it’s famed to reduce the duration of muscle spasms after workouts. It’s important not to overconsume sodium, however, as too much of it can lead to health complications including hypertension.

3. Lentils
legumes are loaded with electrolytes. Lentils are a type of legume that is a great source of magnesium, potassium, and phosphorus as well as protein, making them a healthy addition to your diet.

4. Dried Apricots
Dried apricots are sweet and deliver good nutrients. A half cup of dried apricots has almost a quarter of the daily value of potassium for adults.

5. Sunflower Seeds
Nuts and seeds are generally a good source of magnesium. Sunflower seeds are also a good source of phosphorus, meaning you’re getting multiple electrolytes with every crunch

Other foods with electrolytes :

• strawberries

• watermelon

• oranges

• bananas

• tomatoes

• yogurt

• fish, such as flounder

• turkey

• chicken

• raisins

• olives

Here is an incredible recipe full of Electrolytes!

Check out all the great recipes on our website here.

Want to be a part of something amazing? Consider running the Athens Half Marathon with us!

We have two excellent plans designed to help you train for the Ath-Half:

The 13.1-mile training guide includes a basic plan that includes a 13-week, training schedule to use as the race comes. Reach out to Running Director Lisa Patton here.

The Advanced Half Marathon Performance Health and Fitness Guide eBook features a 13-week running plan, workouts specific to runners, stretches for runners and a sports nutrition meal plan, and over 25 recipes to help you feel your best while preparing to run!

We are thankful to serve you in your whole body health goals. Keep showing up, and giving your best for you, for today. Get those electrolytes in, take care of your body! 

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

July Client Spotlight✨🏃‍♀️

Sweet friend!

Can you believe we are already halfway through July?! The 2nd half of 2022 starts now!  What your your goals and dreams? We would love to encourage you in reaching them! 
 

Ways To Have A Successful Second Half of the Year

• Celebrate wins: start by looking back and celebrating the wins. The shortcomings don’t boost your mindset or motivation to be better. Remember some wins, look back at your photos, smile and celebrate them today!

• Approach the year positively: this will help you to continue with your routine without the temptation to quit. A fantastic tool is to look to December and imagine the wins that will make you feel incredible. These should be the goals that you try to smash and habits you try to create today! Write them down, tell a friend. Set your I AM Statements (see bottom of email) to provide the mental edge you need to finish strong.

• Be Patient and Stick with the Plan: There will be times when things don’t feel as if they’re coming together, but it happens. Remind yourself it takes time to bear fruit, so there’s no reason to panic. We will reap a harvest of blessings when we don’t give up. Keep putting in the work, don’t loose heart. Stay faithful! People don’t create futures they create habits, it is habits that create futures. Let’s do this 2022!

Today, we have the pure joy of introducing you to one of our amazing clients, Tina Carpenter!

Tina is an amazing friend, wife, mother, UGA Accounting professor and overall incredible woman. She radiates light and love and you instantly feel that when she smiles so brightly or gives you the best heart-felt hug! Tina is genuine, kind, and one of the hardest working women! Our prayer is that her testimony will inspire you to dive into everything you do with your whole heart, soul, mind, and strength while giving yourself the grace to be uniquely YOU! 

Tina, like you, has been faithful with movement through the in’s and out’s of these past crazy few years. She has remained committed and determined with a never give up attitude! We all have something these days: an injury, an illness, a hard day, or some type of stumbling block. We are stronger together and when have accountability and encouragement - though Christ, anything is possible!  

Tina has been a client and a part of out TransFit family for over 7 years. Her goals are to find harmony and peace for a healthy, joyful family. Tina diligently moves her body 5 days a week, where she is in Athens, traveling with her family, with her husband, or for work. Intensional exercise, focused nutrition with accountability check-in’s, and yoga is how Tina lives transformed! Hard working and committed to her whole body health journey is a one day at time process.

Tina shared this message years ago with me and it still rings true. “Just live, learn and laugh along the way…and enjoy your life as you strive each day to be your best. If you are misguided, or if you make mistakes …shake it off, and get back on your path to being the best you can be! None of us are perfect ( I certainly am not). Rather than strive for perfection, strive to be the best you can be each day (and that may be different each day). This is a long term journey, things can make you stumble in the short run, but if you take each stumble as a learning block and you are kind to your heart and soul- loving yourself for the awesome person you are, you will get closer and closer to your goals of being your best!”

Tina also encourages young women she teaches at UGA the importance of whole body health and wellness. This past Spring she invited Caroline to speak at the Terry College Women in Business event to share the message of the importance of the body-mind-spirit connection.

Tina and our TransFit Staff love Smoothies! Smoothies can be one of your best friends this summer. Kale, spinach, cauliflower, protein, hemp seeds, chia seeds, flax seeds, yogurt for the probiotics, avocado for the healthy fats, are all things you can incorporate into a smoothie. Smoothies an easy way to pack in extra nutrients when you may not feel like eating another salad!

Here is one of favorite Summer smoothies:

• 1 cup coconut milk

• 1 scoop vanilla protein powder

• 1/2 avocado

• 1 cup spinach

• 1/2 cup frozen cauliflower

• 1/2 cup frozen peaches

• 1 tbsp hemp/chia/flax seed mixture

• Blend until smooth

We are call it the BeaUtiful Skin Smoothie

The BeaUtiful Skin Smoothie is a delicious, energizing meal replacement and is so good for your body, mind, and especially your skin. The high protein smoothie is great for post workout! The avocado has good healthy fat for elasticity with your skin and will help keep you full! By adding in a tablespoon of Chia seeds, you will receive Omega 3 fatty acid’s which are so good for your bones, skin, and heart! The added spinach and cauliflower bring in tons of Vitamin A and C great for your immune system! We added just a sprinkle of crushed pecans on top because we like a crunch, but that’s optional.

When you see Tina around town or at TransFit be sure to give her a smile and congrats!  Be sure today to do the same for yourself. You are an amazing person and we are grateful to serve you!  

We are getting super excited about our new August Schedule and getting back on a great routine as the new school year approaches! 5:30am sessions will start back August 1st and our full schedule will roll out August 8th. Be sure to get your sessions booked to hold your spot! August here we come! 

Please email us at transfitathens@gmail.com if you have any questions! 

Blessings, 

Team TransFit

Importance of Gut Health💙

Happy focus Friday! 
Recent studies show the balance or imbalance of bacteria in your digestive system is linked to overall health and disease.  A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain your general physical health and mental well-being.

Set a goal this month to be intensional with your gut health and see how it affects every part of your health journey! 

Gut Health Info and Facts!
It is essential to maintain a healthy balance of good and bad bacteria in the gut. There are many reasons how the delicate balance of a healthy gut is compromised. We eat diets of sugar, processed foods, and alcohol. We consume antibiotics and have too much stress. These areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causing gut diseases and other problems in our bodies.
 

Here are FIVE tips to help your GUT HEALTH which can also reduce bloating and stomach tension!

1). Cutting back on sugar, processed foods, antibiotics, steroids, and synthetic hormones.

2). Cut back on stress. Stress is harmful to our health and is actually the second cause of unbalanced gut flora. Take more deep breathes, meditate, try yoga, and use physical exercise to de-stress.

3). Read food labels to decrease added sugar and processed foods.

4). Eat whole, live, raw foods.

5). Supplement with a quality probiotic (kombucha, supplement, or fermented foods)

The colon (gut) has at least 500 different kinds of bacteria! One of the bacteria is the bifidobacteria making up the majority of the "good" bacteria that is in your gut. This good bacteria is benefited by the intake of probiotics.

Probiotics can help your digestive tract and help take up space in your stomach that could be taken over by a less healthful product or organism. Probiotics can be found in foods that have live and active cultures. A great source of probiotics is found in yogurt, kefir, cottage cheese, Kombucha, and sauerkraut. Add in one today! 

The Benefits of Probiotics

• Probiotics can help prevent or treat diarrhea caused by infections or antibiotics.

• Probiotics can improve systems of irritable bowel syndrome.

• Probiotics can boost the immune system.

• Probiotics can reduce inflammation and allergies.

Gut Health Fact From Integrated Health Coach Lea Wallace:
The number 1 predictor of a healthy microbiome in your gut is DIVERSITY of PLANTS in your diet! Stop counting calories and start counting the number of unique plants on your plate. When you prioritize 30+ servings of different plants during your week, you’ll notice better digestion, clearer skin, potential weight loss, and overall health improvement. You can also add in a prebiotic in the morning to jumpstart your gut healing! Here is a highly recommended book!

Try this delicious super green salad recipe to add in extra greens to your nutrition plan today!

It's not too late to join the Summer Challenge! We are reading though Philippians in July. Stay strong, both mentally and physically all summer with this amazing plan. Find all the resources you need at TransFitathens.com!

Thank you for all that you do by being such inspiring woman in this community! Please let us know how we can serve YOU better! We are truly stronger together! Saturday sessions are now at 9am! 

Check out our website for blogs, inspiration, recipes, workouts, and more!

Email us at transfitathens@gmail.com if you have any questions, want to offer a suggestion, or want to schedule a one-on-one Personal Training or Nutrition Session.

Blessings, 

Team TransFit

Summer Food Journal Challenge📔🍓🥗

Sweet friend,

A new week and fresh start is upon us! We have hope that change can happen in and out of the studio! Let's take ACTION in all areas of our lives and LIVE transformed. There is power in the present and there is such hope for the future! 

This week, along with our 8-Week Summer Transformation Challenge we are ready to fire you up with the FOOD JOURNAL CHALLENGE. We love doing accountability checks like this because it helps us to refocus our minds; and to be intentional and mindful while eating. Making journaling a healthy habit can jump-start your transformation. 

Remember that it's never too late to start changing your life for the better. Counting your macronutrients can propel your progress. Join the Food Journal Challenge starting Monday with us!
We RISE STRONGER TOGETHER.

💙Two favorite truths to encourage you to give your best daily 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 thetesting 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.”

What Is The Challenge?

Keep a food journal starting Monday and go through Friday, 5 DAYS! Download the free MyFitnessPal app and log your food, outlining the details of your meals and snacks throughout the day. You can also write down your nutrition in the notes section of your phone and send us your journal Friday or Saturday! We want to help hold you accountable! The challenge is for YOU! So whether you choose to do 1 day or 5 days- come out of your comfort zone, be accountable and try something new! 

Why Take The Challenge?

Using a food journal is the number one way you can take control of your healthy lifestyle. Everyone struggles with what we put in our mouths and self-awareness helps us to realize what food, beverages, and portion sizes we are actually fueling our body with daily. Journaling is an amazing tool for weight loss, assessing a food intolerance, or to treat a deficiency.  We have seen the MOST effective results with our nutrition clients who have kept a food journal and showed it to us weekly! The week of accountability can be one important key to unlock your success in reaching your personal goals.

You can live anywhere and take this challenge. No excuses, friends, you CAN DO this challenge!  We are here for you and will be your partner in this journey! Let’s do it –plan for it today, start tomorrow, Monday! Ready for a great week! 

5 Helpful Tips to Get Started on the Food Journal Challenge!

1. Download the MyFitnessPal app and create an account! You can also do a handwritten food journal if you don't care for the app.

2. Commit to doing the food journal every day for 5 days.

3. Write down 3 goals for the week right now, tell someone your goals, or text/email them to a TransFit Staff!

4. Be honest! We are not judging you on what you eat- the challenge is for you to become a healthier person and by journaling, you will gain a greater awareness of what you are eating daily!

5. Clean out the pantry and refrigerator. Start the week off right; any food or beverages that are tempting to you- TOSS! You don’t need it and neither does your family! Start the week fresh with a clean refrigerator and pantry so that you can restock with fresh fruits, vegetables, and whole grains. YES, YOU CAN!

   
   At the end of the week email or text us a picture or show us  the weekly challenge and be entered to win a prize!
   We believe in you! 

You CAN commit to 5 days of food journaling! We want to provide you accountability! Accountability is a key to your success! 

Let's fill our mind with positive thoughts, inspiring goals and give our best for the remainder of June, starting July encouraged! Have you filled out your summer goal sheet? If not, download it and challenge yourself to finish this summer strong! If you fill it out, send us a picture because we would love to hear what your goals are and encourage you throughout the rest of the summer!

The time is now if you are ready to walk, run, jog your first Half Marathon! The AthHalf will be here in October! Check out these plans for your best race here!

Studio is open all week and we will be seeing clients 1-1, semi private, traveling and group sessions. Please bring your sparkle towel and water when you come to the studio.

1-1 Session’s are a great way to reset and get the results you need. Email us for more details and to set up your 1-1 Personal Training Session.

Reminder! We have a FREE meal plans and recipes on our website under the Healthy Living tab of the website! Also, if you're on vacation check out our workout videos on YOUTUBE! 

Email us if you have any questions or would like to schedule a 1-1 with one of our Personal Trainers or Nutrition Consultants to help you reach your health goals! We are here to serve you! 

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you!

Blessings, 

Team TransFit

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

Ready for A Challenge? TopGun Training & AthHalf Here We Come!🏃‍♀️ 🏅

Sweet friend,

Team TransFit Top Gun, what a fun start to the week! We learned from the movie that life is all about how you deal with setbacks in life. When you are open to them; lessons and inspiration can come from anywhere! You have a choice each day on how you will handle any situation- you can quit, or you can learn from past circumstances and use them to propel you forward! Let’s be inspired this week to go all in! To reach toward big goals and dreams! 

With all the summer excitement and people traveling again, our goal is to keep you strong, healthy, and feeling your best! Summer is a perfect time to set goals and achieve goals. One of the things we value is the importance of cardiovascular endurance and how it impacts overall health. We want to invite you into the challenge of beginning to train with us for the Athens Half Marathon which will be taking place on October 23, 2022! I know what some of you are thinking, 13.1 miles, are you crazy?

We understand, that some days self-doubt can creep in but we must remember, that we are all vessels and our bodies are temples of the Holy Spirit! Our bodies are capable of doing amazing things, immeasurably more, so why not challenge yourself! Did you know there is also 5k that weekend, too? We are so excited and have two goal-shattering plans that can help you as you train for the race! 

Mentioned below are many other races that are coming up in and around Athens that we encourage you to look into a 5k or another adventure event.

The basic plan includes an 13-week, training schedule to use as the race approaches. Join Team TransFit and let's run the AthHalf! We believe in you!

The Advanced Half Marathon Performance Health and Fitness Guide eBook will help you prepare for your upcoming half marathon! It features a running plan, workouts specific to runners, and a sports nutrition meal plan and recipes to help you feel your best, while preparing to run! The eBook is specific to the AthHalf Half Marathon on October 23!

Upcoming Races In and Around Athens!
 

1. Peachtree Road Race - July 4th, 2022 - Atlanta, GA 

2. 12 Days of Christmas in July Races - Day 4 - July 8th, 2022 - Athens, GA

3. Milledge Mile - July 30th, 2022 - Athens, GA

4. Coach Mike's Run Through The Woods 5K - August 6th, 2022 - Athens, GA

5. Brain Fitness 5K - August 14th, 2022 - Athens, GA

6. Birchmore Memorial 5K - September 11, 2022 - Athens, GA 2022

7. Jack-O-Lantern Jog 5K - October 16, 2022 - Athens, GA

October 22 + 23, 2022 - Athens, GA 
Click AthHalf Half Marathon & 5K to Register for the AthHalf today!

For some healthy recipes to keep our bodies fueled, click the link below to grab our Summer TransFormation Plan FREE.

Questions about your summer nutrition plan and how you can reach your personal goals? Contact our staff to set up a 1-1 with any Personal Trainer or Registered Dietician. 1-1 or semi-private sessions are a great way to jump-start your transformation or reset your goals.

TransFit Running Director, Lisa Patton is ready to help you plan and train for your next race! Contact her to help you plan your best 5k, 1/2 Marathon, or Marathon!

You can also email us to schedule an appointment to meet with any of our staff! Check out our website HERE for a nutrition package that fits your needs! If you have any questions, please do not hesitate to contact us at transfitathens@gmail.com. 

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

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

Budget-Friendly Guide to Healthier Eating🤸‍♀️🍎🥑🛒!

For one of her final projects UGA Senior, Sydney Hood, was interested in finding out the most effective, budget-friendly way to approach grocery shopping. To write her article, she decided to sit down with Caroline and talk about how wise spending and healthy eating go hand in hand! They came up with some tips and tricks for making a trip to the grocery much easier and way less stressful:

"This story is a personal interest of mine as a college student who struggles with budgeting money and eating healthy. With the stress of school, extracurriculars, and other work-related activities, it can be easy for me to completely disregard healthy eating habits and take the easy way out with a quick Chick-Fil-A run. As an avid runner, I know that nutrition should be at the top of my list. Through this project I definitely learned that it is in fact possible to eat healthy without completely cleaning the bank and I hope others who read this are inspired to take the first step toward a lifelong healthy journey as I am."

- Sydney Hood

10 Expert Tips for Grocery Shopping on a Budget:

    1.    Set your weekly budget & revisit it monthly. If possible take our cash for groceries

    2.    Shop for nonperishable items online (protein bars, shakes) Amazon can have free shipping, and you can do price comparisons. 

    3.    Plan your meals. Planning ahead, and making meals At home can save! Meal prep and cook extra. Plan your menu then make a shopping list.

    4.    Buy fresh fruits and vegetables in season. Less expensive and have more vitamin  and mineral 

    5.    Buy meat and grains in bulk.  (Sams & Costco are great cost-effective options). Choose organic when possible and choose wild fish if available.

    6.    Limit your purchase of ready-prepared foods. Shop generic.

    7.    Clip coupons with caution. Coupons can actually make you buy more expensive items you do not need. 

    8.    Get creative with leftovers! 

    9.    Stay away from prepackaged snacks (most expensive and typically not calories friendly).

    10.    Learn the Clean Fifteen and Dirty Dozen. The Clean Fifteen are items that you do not have to purchase organic. The Dirty Dozen when possible as they are more likely to have been sprayed with pesticides and chemicals.

Transform Your Nutrition:

Download our free TransFIVE No Sugar Challenge today to jump start your nutrition plan this week.

Click Here for Nutrition Plan

Directions:

1. Cut chicken into bite-sized pieces, discarding the skin. Break off each lettuce leaf individually. Peel and shred the carrots.

2. First, mix the peanut or almond butter with olive oil, hot sauce, and honey for the two sauces. Then make the other sauce simply by adding pepper flakes and sesame seeds to the soy sauce.

3. There’s no actual cooking in this recipe and people assemble their own wraps… all you do is set it all out in bowls and on plates.

4. Everyone assembles their own! Take a leaf, put a little of what you want in the middle, finish with a little of each sauce, wrap, and munch… it’s finger food!

Summer is fast approaching and we are so excited! We know that with school being out, schedules can change a lot. We want to hear from YOU about what you'd like to see this summer-- days and times that work best for you and any special requests!

Let us know your input by emailing transfitathens@gmail.com! We will be closed Memorial Day weekend and have a modified schedule the week before as many people are traveling.

Ingredients:

• One Earthfare Rotisseries Chicken

• Two Boston Bibb Lettuce heads

• 4 Carrots

• 1/2 cup toasted almond slivers

• 3 scallions sliced thinly

• 1/2 cup Cilantro chopped

• 1/4 cup of mint chopped

• 1/3 cup crunchy peanut or almond butter

• few splashes of olive oil hot sauce to taste

• dash of honey

• 1/4 cup low sodium soy sauce

• sprinkles of red pepper flakes and toasted sesame seeds

TransFit Weekly Schedule

Email transfitathens@gmail.com to schedule a 1-on-1!

Let's keep the fire going this month! Be sure to check out our weekly schedule below to find the session that works best for you. If none of these sessions work for you, we would LOVE to meet with you 1-1 wherever you are (time or place)!

Congratulations to the UGA Class of 2022! We are proud of you for all of your hard work and determination. We wish you luck in your future endeavors and are praying for you always!

🥗Lunch and Learn Recap and Exciting March News!

Happy March! We love the new month as it signifies HOPE and new life! Spring is coming. We are so excited to encourage you to more confidence, energy, and strength for March! Let's remember to have intensional GOALS and continue to LIVE TRANSFORMED in all that we do! We are so proud of YOU! Let's conquer March together.

We had an AMAZING Lunch and Learn with Tess Vaughn, PT last Friday. Tess spoke on focused breath work can decrease blood pressure, heart rate, and anxiety and how to strengthen the pelvic floor using new breathing techniques. If you missed the Lunch and Learn, no worries! Tess gave us a great handout discussing the importance of breath mechanics and linking the breath to the pelvic floor. Here is the handout so you can learn!

In the Lunch and Learn, Tess told us how the link between our breath and the pelvic floor:
- Increases exercise efficiency
- Strengthens your core
- Decreases back pain
- Decreases hip pain
- Improves bladder control
Thank you so much, Tess! We loved learning from you!

Check out this yummy Roasted Cauliflower and Leek Soup! Katie Throne from Porky Goodness shared this awesome recipe with us!

Ingredients:
1 head cauliflower
2 leeks
1 32 oz container of chicken stock
2 garlic cloves
2 TBSP butter, salted
Olive oil
Kosher salt
Fresh ground black pepper

Prep: Cut cauliflower into florets and trim leeks. Only use the white and light green part of the leek. Thinly slice leeks and wash thoroughly and dry in a salad spinner. Mince two garlic cloves.

Directions:
1. Pre-Heat oven or toaster oven to 375 degrees. Arrange cauliflower on parchment paper and drizzle with olive oil. Toss and add a pinch of salt and pepper. Roast for 15 minutes or until slightly charred.
2. While your cauliflower is roasting, add 2 TBSP butter to a Dutch oven and let it melt. Add sliced leeks and cook on low about 15 minutes. Add your minced garlic to the leeks and stir for one minute. Add the chicken stock and cauliflower. Add 1/2 tsp salt and pepper.
3. Let the soup simmer until cauliflower is tender enough to blend.
4. Use a handheld immersion blender or add soup to a blender (one that is OK for hot liquid). Blend until smooth.
5. Taste! Add more salt and pepper to taste. If it isn’t thin enough for you, add a little chicken stock or water to your liking.

MARCH NEWS TO HELP YOU LIVE TRANSFORMED!
Check out these awesome opportunities to RISE TOGETHER in March!

Weekly Wellness Nutrition Group lead by Lea Wallace NEW TIME! 

 If you would like to join us in March (Mondays 9:30am) please email us here or sign up on the APP for the RISE TOGETHER WEEKLY WELLNESS PROGRAM. If you would like another time offered (evening on zoom?) please email us here! We will be starting a new group March 7th. We will be learning this month:
 -Best Foods For Weight Loss 
-Reduce Sugar  Cravings
-Blood Sugar Regulation
- Gut Health How To
-Accountability & Goal Setting

Sign up on the TransFit app today to reserve your spot for this awesome opportunity!

TransFit GIRLS
We are so excited to start back with our TransFit MIDDLE SCHOOL GIRLS! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. It is at 4:30pm with Personal Trainer Caroline Slate. Sign up on the app to reserve your girl's spot!

The RISE TOGETHER 5K is coming up!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends.

The 5K is on April 16, so March is the time to start training! Check out the TransFit website for different 5K training plans for all ages!

If you would like to be a part of helping us with the 5K through donations or volunteering, please go to the TransFit website HERE. Thank you!

Email us at transfitathens@gmail.com with any questions!

NEW HIIT Class Tuesdays at 5:30 am!
TransFit is offering a new HIIT class option! Come at 5:30 am on Tuesdays to fire up your metabolism!

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

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

Heart Healthy Foods You Will Love!

Monday Motivation! It is the start of a new week, a fresh start, a new beginning. Let's refocus this week on our goals from the Iron Sharpens Iron Challange. Encourage others to continue going strong and committing to doing their best. We are better together! You've got this!

All about  hearts in February. We have discussed the importance of HIIT for our hearts and we have shared some amazing healthy recipes to love! This week is all about HEART-HEALTHY FOODS! These are foods that help your body and heart to function to the best of their ability. So without further ado, here are some of the TOP 6 heart-healthy foods you need to add in this week!

Top 6 Heart-Healthy Foods

1. Hemp Hearts are the "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart!  

3. Leafy Greens contain nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for overall better blood flow. 

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression are not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

6. Beets are full of healthy nutrients, like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents which have shown to reduce the risk of some cancers. Drinking beet juice has also shown to improve cardiorespiratory endurance and increases overall efficiency so this will help you get through your workouts! 

Looking for some healthy recipes to try? Check out the TransFit Athens website for some great ideas!

EXCITING FEBRUARY NEWS!
Check out these awesome opportunities to RISE TOGETHER and Finish Strong in February!

Weekly Wellness Nutrition Group

 If you would like to join us in February (Mondays 11:30) please email us here or sign up on the APP for the RISE TOGETHER WEEKLY WELLNESS PROGRAM. We will be starting a new group March 7th.

Sign up on the TransFit app today to reserve your spot for this awesome opportunity!

TransFit GIRLS
We are so excited to start back with our TransFit MIDDLE SCHOOL GIRLS! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. This will be starting back on February 9 at 4:30pm with Personal Trainer Caroline Slate. Sign up on the app to reserve your girl's spot!

Bible Study is on Wednesdays at 12:00-1:00!
TransFit's Bible study underway! We are so excited to be studying Discerning the Voice of God by Priscilla Shirer. It is a life-changing book! This is a FREE and open-to-the-public Bible study so bring your friends! Sign up for on the App for bible study today! Email us HERE if you have any questions!

A new College Womens Bible study will meet at Caroline’s house on Wednesday nights! We will be going through the same awesome Bible Study, Discerning The Voice of God. If you are interested in serving with the college Bible study, let us know HERE! If you are interested in participating in the college Bible study, let us know HERE! ALL COLLEGE WOMEN INVITED!

Lunch-And-Learn on February 25 at 12:00!
We will be talking about how the role of breath with the pelvic floor play such a key role in transformation. We will be learning about how to strength deep core muscles and how the breath and the pelvic floor work together during runs, exercise, and everyday movement.

The Lunch-And Learn will be led by Physical Therapist Tess Vaughn. Lunch will be catered by The Cafe on Lumpkin. You wont’ want to miss this opportunity. Sign up on the TransFit app today!

Want to be a part of something amazing? Consider helping with the RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends. Be on the lookout for more information about signing up coming soon! Email us at transfitathens@gmail.com with any questions!

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

Kickstart Your Spring Nutrition!

What an INCREDIBLE start to April! You have been showing up and showing out every day in the studio and virtually, and we couldn't be more proud of each and every one of you! Let's keep the April momentum going through the rest of this month 2021- we come ALIVE!

COME ALIVE in April:
NUTRITION GUIDE

We know that the key to full transformation is more than just moving our bodies. It's a culmination of healthy nutrition, spiritual discipline, and so much more! To truly COME ALIVE this April, we wanted to share the ultimate guide to kickstarting your nutrition this spring! Be sure to check out all of our incredible resources below: meal plans, habit trackers, and of course, our incredible Nutrition Staff!

Spring Meal Plan
FLASH SALE!!!
For this week only, get our 4-Week Spring Meal Plan for only $9.99! This is a STEAL! The Meal plan includes 4 Weeks of grocery lists and tons of delicious, healthy recipes that will help you transform your nutrition. This is how we come alive, TransFit family! Follow the link below to purchase your Spring Meal Plan!

SNEAK PEEK AT THE SPRING MEAL PLAN

CHOCOLATE HEAVEN SMOOTHIE

Ingredients:

• 1/2 cup crushed ice

• 1 cup unsweetened almond milk

• 1 small frozen ripe banana

• 1 serving vanilla protein powder

• 1/4 avocado

• 1 Tbsp unsweetened cocoa (Hershey's Special Dark)

• 1 tsp agave nectar or honey

• **can add in 1 tsp vanilla extract or 1 Tbsp chia seeds

Directions:
Pulse ice cubes in blender to crush. Add all ingredients and blend until frothy. Serve immediately!

Fast Facts:
This Chocolate Heaven Smoothie packs antioxidants, essential vitamins, minerals, heart-healthy fatty acids, protein, and fiber into one delicious treat. The unsweetened cocoa in the smoothie can potentially help improve circulation, promote cardiovascular function and health, improve digestion, and enhance physical and mental well-being.

The chia seeds help keep the smoothie dense and satisfying, all while helping to increase your energy and endurance; promote your hydration and electrolyte balance; lower your blood pressure; regulate your blood sugar levels; and support your weight lousy keeping you feeling full longer. If this isn't a super pairing of super foods, then I don't know what is!

FREE ONE-WEEK MEAL PLAN

We want to support you in every way in your transformation journey! To really help you COME ALIVE this April with your nutrition, enjoy this one-week meal plan for FREE! This is packed full of some really incredible recipes and gives you a great sneak peek to some of the goodies from our full 4-week Spring Nutrition Plan!

HABIT TRACKING
One of the best ways to stick to your transformation journey is to write and journal every step of the way! Physically writing down your goals and journaling your habits is a great way to be intentional in the pursuit of your transformation. We challenge you to write down those goals, no matter how big or small! Find someone to serve as your accountability partner and share those goals with us! We are HERE for you and to cheer you on every step of the way!

TransFit Mini-Retreat
MARK YOUR CALENDAR!

Our 1ST TransFit Mini-Retreat will take place
Friday, April 30th, 2021
9:30am- 1:30pm
Five Arrow Farms
Social Circle, Georgia

The retreat will include a walk/jog/run around beautiful lake Five Arrow Farm, Outdoor Yoga, TransFit Power Lunch and discussion by The National, special speaker, and time for reflection and connection.

THE NATIONAL POWER LUNCH LINEUP:
Quinoa salad with spring peas; sweet potato salad with pecans, melted spring Vidalias, arugula and dijon vinaigrette; roasted broccoli with grilled red onion, lemon and chili flake; beet salad with mint and turmeric-black pepper vinaigrette; lightly dressed local greeds (gluten + dairy free).
Options for: plain/vegan, boiled egg, or poached chicken.

You can sign up NOW on the TransFit app under SPECIAL EVENTS! Reserve your transformation spot for the Retreat today.

Check out all of the incredible sessions happening this month! We can't wait to see you in the studio and virtually!

Don't see a time/ session that works for you!? Don't worry! We have some Certified Personal Trainers, Running Coaches, and Registered Dietician that are ready to meet with you individually at a time and place that works best FOR YOU! Follow the link below to set up a 1-1 with one of our trainers! We are here to serve YOU!

We hope to see you in the studio throughout the month! We are so excited to work with you and help you achieve your goals this month!

Let's live transformed and come ALIVE in April, 2021! We believe in you! Sign up for all sessions and events on our FREE TransFit app HERE! 

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

Blessings, 

Team TransFit

☀️Your Summer Transformation Challenge Starts Now!

Sweet friend,

We are so thankful for you and for sweet summertime! New week, new month, fresh start! Let's do this! 

Are you ready to transform your body, mind, and spirit in the summer of 2020? We are ready to help you jump-start your summer transformation with our FREE 8 Week Summer Transformation Challenge! Join us as we walk through Galatians, Ephesians, and Philippians while incorporating healthy living meal plans, recipes, and workouts into your weekly routine!

Your challenge is to do something DAILY! Progress over perfection each day! Make reading scripture, moving your body, and eating clean foods a healthy habit! Download the challenge and get started today!

We are excited to see you in the studio and virtually this summer and look forward to supporting you through the 8 Week Transformation Challenge!

Ready, Set, Transform!

Download the challenge below and check out the FREE TransFit App or TransFit Athens YouTube for the transformation challenge workout videos! 

A glimpse of one of the awesome summer transformation challenge workouts! 

Let’s Light a Fire in June! Try a great healthy recipe from our Transformation Challenge.

Yogurt Parfait

Ingredients:

• 1/2 cup of Granola

• 1 cup of Greek Vanilla Yogurt

• 1/4 cup of Raspberries

• 3-4 Strawberries sliced

• 1/4 cup of Blueberries

Instructions:

• Layer the yogurt, granola, and berries

• Serve and enjoy!

We want to help you reach your summer goals! Come workout with us every day this summer! We want to encourage you as you transform and feel your best in body, mind, and spirit! 

Take the plunge and do the Challenge. Start today! Let's be accountable together! 

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

Bone Strengthening Exercises for Osteoporosis 🧘‍♀️

Sweet friend,

We have loved seeing you in the studio and online this week! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! This month we are focusing on strengthening our bones. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know yoga can play a major role in increasing bone density? Check out the new bone building poses for you to incorporate into your daily workout below!

Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose.

Download these yoga poses to help you prevent osteoporosis below! Do these poses daily to increase your balance and coordination to help you gain bone density!

Resistance Exercises

Not only is yoga an excellent option for strengthening your bones, but resistance and training is also extremely beneficial. Resistance training allows the body to improve muscle mass, strength, and size by being exposed to more weight than one experiences in everyday life. When engaging in this type of training, one should aim to complete two sets for every large muscle group and the intensity should be adjusted based on the individual. This type of training is doable for anyone! Here are so specific exercises below that help to increase bone and muscle mass!

Download some resistance band exercises below that you can do anywhere!!

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! 

May is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to accomplish your summer goals! Let’s make everyday count!

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