💙💃💪 Happy International Women's Day!!!

Happy International Women's Day! What an honor it is to know you and to have you as a part of the TransFit community! Thank you for being you! TransFit is proud to celebrate International Women's Day and honored to be able to lift up so many incredible women!!! We 💙 our community and can't wait to continue to TRANSFORM in mind, body, and spirit with y'all!

Our team wants to help you achieve your goals and dreams! Sign-up for a session, one on one, or nutrition consultation today! Join us in 5 Points, Watkinsville, or online today. 💪

Friends, to celebrate International women's Day here are some pictures of the fun we've had recently transforming!

Strong Women Get Their Protein In!
Protein is so so important in our diets everyday!! In session we always discuss the importance of getting in your daily protein, especially after you have exercised. Refueling our bodies is just as important as moving them. Here is a link to an article with great protein sources!

Pomegranate Cherry Yogurt Parfait
This is one of our favorite recipes from our Transform at Home Program!

Did you know that:

👏🏼 Greek yogurt is super high in protein
👏🏼Pomegranates are really high in nutrients
👏🏼 Greek yogurt is a great source of protein
👏🏼 Pomegranates are great for runners & recovery

Check out our website for more blogs, inspiration, free 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

Does Muscle Actually Weigh More than Fat?

What an awesome week we've had to end to February!

Lent has begun, and we celebrated Mardi Gras Tuesday in studio. The weather is beginning to warm up and the flowers are beginning to bloom. What an exciting time of year! The commitment in 2023 has been INCREDIBLE, and we are so thankful for the TransFit community. Let's continue to TRANSFORM as we transition into spring over the next few weeks!

Muscle vs. Fat: Clearing Up The Misconception 

Muscle mass is denser than fat mass, and you will undoubtedly gain weight from lean muscle gains. While your clothes may feel looser, the scale may tell you otherwise. Common sense tells us that a pound of muscle and fat have to weigh the same but differ in density. If you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume, or space, than the muscle. That's important when you're on a nutrition plan , and part of your goal is to have a lean look of muscle.
 

Muscle vs. Fat: The Benefits of Muscle
 

Muscle boosts a person’s metabolism, so a pound of muscle will burn more calories at rest than a pound of fat. What does this mean? Even when you’re not exercising — you could be sitting on the couch watching TV — you will be burning more calories just by having more muscle. Muscle has other benefits, too. It’s critical in improving bone density and helps prevent the loss of muscle mass that occurs with aging, allowing people to stay active as they get older.
 

Does Muscle Actually Weigh More Than Fat?
 

The short answer: Yes, muscle does weigh more than fat—by volume. The muscle will weigh more if you take a bowl of fat and compare it to a same-sized bowl of muscle. The catch: That number on the scale shouldn't matter here because the benefits of having more muscle in the body outweigh having more fat tissue.
 

How Having More Muscle Affects Your Health
 

Muscles are a star player in keeping your body happy and healthy long-term for several reasons. For starters, lean muscle mass can help manage blood sugar, keeping Type 2 diabetes at bay. "The number one consumer of blood sugar in the human body is skeletal muscle," explained Tim Church, MD, MPH, Ph.D., professor of preventive medicine at Pennington Biomedical Research Center at Louisiana State University. So, the more muscle you have, the greater your potential to stabilize your blood sugar. As a bonus, the blood sugar-regulating effect is instant and lasts after exercise. So, if you do a workout today, your muscles will utilize blood sugar better over the next 72 hours. Also, as you age, you'll want a healthy amount of muscle rather than fat. "Muscle is a commonly overlooked marker of healthy aging," Church said. You start losing muscle mass around age 40 or 45. This age-related decline in muscle is known as sarcopenia, one of the biggest reasons many older adults can have trouble doing simple tasks without help. Even better news is that muscle can help you maintain a healthy weight by raising your basal metabolic rate or the number of calories you burn at rest. Exactly how many extra calories you'll burn by adding muscle is unclear. We know that the more muscle you have, the faster your metabolism. Lastly—and least importantly, in terms of health—the muscle density might cause it to weigh more, which also means it takes up less space in the body. "If someone gains 10 pounds of muscle, a lot of times they'll barely notice that on their body," Seedman said, "whereas, if you gain five or 10 pounds of fat, you definitely notice that."
 

How To Lose Fat and Gain Muscle in a Healthy Way
 

Strength training is the most effective way to build muscle and cut back on fat. "If you only have a limited amount of time to work out, strength training is exponentially more powerful," Seedman said and added that you could manipulate work and rest ratios to get more cardio benefits from your strength routine. It is recommended doing a full-body strength routine at least two- three times a week. Try lifting to the point of near-failure in each set—that means those last one or two reps should feel nearly impossible to do without breaking form.If you're trying to shed fat while building muscle, keep the rest periods short between sets (30 to 60 seconds) to increase the intensity of the session. 

We love answering your questions and please email us more here. Transformer Strength Sessions, Small Group, Bone Strength, and 1-1 Sessions are a great way to to build muscular strength and lean muscle mass. A new month is approaching a perfect time to reach a new goal! 

Dinner Bells

Ingredients:

• 5 medium red or orange bell peppers

• 1 lb. lean ground turkey

• 1 cup chopped onion

• 2 1/2 tsp. dried Italian seasoning

• 2 cloves garlic, minced

• 1/2 tsp. salt

• 1 1/2 cups cooked quinoa

• 1 jar (25 oz.) marinara sauce

• 1/2 cup water

Directions:

• Cut off tops of peppers. Clean out completely and discard seeds. Place peppers upright in a 4-6 quart crock pot.

• Combine turkey, onion, Italian seasoning, garlic and salt. Stir in rice (or Quinoa). Spoon into peppers.

• Pour most of the marinara sauce over peppers. Add water to remaining sauce in jar. Cover jar and shake. Pour over peppers.

• Cover and cook on low-heat setting for 6 hours or on high-heat setting for 4 hours.

• Transfer peppers to serving plates. Spoon sauce over top. Let stand for 5 minutes

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. We are so grateful for everyone who has helped out in the past and we would love for volunteers again this year! We need You to make this the best 5k of 2022! If you are interested in being on a 5K planning committee or would like to volunteer to help on race day, please fill out this short survey HERE!

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Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you a healthy inclusive approach to help you achieve your fitness goals! 

Our 30 day ALL ACCESS Package is on exclusive for $150 now. Move your body everyday, try our new Tuesday evening 6pm Yoga Session, or 4:30pm Strength Session.

These packages will get you on the right track to make 2023 the best year yet, body, mind, and spirit! Please book your sessions in advance so you can ensure the time that works best for you. If you are on the waitlist, you will be notified via email when a spot opens. Thank you! 

You can purchase packages on our FREE TransFit app AND website!

We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, suggestions!

Blessings, 

Team TransFit

February Lunch and Learn - Happy Hormones, Skin, and Body 2023

Wow! What an AMAZING lunch and learn with YOU, Brookes Vaghn, Kaylan Ashford, Laura Francis Smith, and our TransFit Staff! We learned so much about nutrition, movement, skin care and how hormones play such a crucial role in whole body health. We had delicious salads from The National which topped off a fantastic event! We want to make sure you have all the information you need to TRANSFORMING! We can make the most of every day! 
 Here is the recap of what we learned!

KEY TAKEAWAYS from the Lunch & Learn!

Hormones are chemical messengers that travel through the bloodstream to tissues or organs and work slowly over time to impact mood, metabolism, growth, reproduction, temperature regulation, and more! When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. 

Hormone imbalance may look like: 

Infertility and irregular periods

-Weight gain or weight loss that is unexplained and not due to intentional changes in your diet

- Depression and anxiety

- Fatigue

- Insomnia

- Low libido

- Digestive issues

- Hair loss and hair thinning

- Hot flashes and night sweats

- Brain Fog

 How to Balance our Hormones 
 

o   Eat whole foods, largely plant-based
o   Mediterranean style diet
o   Consider adding organic non-GMO soy products to combat hot flashes
o   Targeted supplementation of Magnesium, Fiber, Vitamin D, DHEA, B12, and Omega 3a depending on diet
o   Balance your HIIT and cardio workouts with low impact strength exercises

Get in touch with Brookes Vaughn Here!

To schedule an appointment with Brookes at the Ashford Center call 706-353-2550.
Also follow her @thewomenshealthcompany on Instagram!

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Top Foods for Hormone Health
 

1. Organic, Non-GMO, Whole Soy Foods

2. Cruciferous Vegetables
Including broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, cabbage, radishes, and turnips, cruciferous vegetables help process and remove excess estrogen from the body.
3. Fiber
The absolute minimum goal of grams of fiber per day for optimum health in 30g. However, I believe you can and should do better than that! For reference, 1 cup of fiber-rich foods contains about 4 to 5 grams.
4. Protein
Protein is essential for allowing hormones to communicate throughout your body. Protein is also the building block for hormone production in the pituitary gland -- FSH, LH, and TSH. These hormones go on to trigger release of sex hormones, estrogen, testosterones, and progesterone. The recommended value is .8 to 1.2g of protein per body weight.
5. Essential Fatty Acids
The most important EFAs are Omega-6s and Omega-3s. However, the American diet is typically oversaturated with Omega-6s. A healthy addition of Omega-3s are required for circulation, fighting inflammation, and strong brain health. Nuts, seeds, fatty, cold water fish, olives, avocado, and eggs are all great sources of Omega-3s. 

4 Supplements that are PROVEN Effective 
 

1. Protein 

2. Vitamin D 

3. Creatine 

4. Caffeine  

Skin Health
 

Kaylan Ashford and Laura Francis Smith discussed the important  of Sunscreen, Retinol, and Vitamin C serum. They arms discussed the difference between all the facial treatments available for creating and  maintaining vibrant skin.   The first step to treating problematic skin is to correctly diagnose the problem. At your initial appointment a comprehensive medical and skin care history will help to direct your  treatment. 

To Conclude:

We are all fearfully and wonderfully made by out Creator, different and beautiful. We all need a different approach to whole body health at different ages and stages in our lives. Reach out to any of the panel speakers to schedule a 1-1 to determine your best full body approach to achieving your specific goals!  We are here to serve. 

💗Celebrate with us tomorrow! Galantines Workouts tomorrow wear your pink or red. 💗. 

Our NEW CLIENT ACCESS 30 Day Package is $120 today, and current clients ALL ACCESS is $150! A great opportunity to transform.

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.
 

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

February Client Spotlight - Shelley Stearns 2023

Happy MindRight Monday! We hope everyone had a restful, fulfilling weekend and is ready to be INSPIRED by our February client spotlight to get into the studio, drink you water, and try a new healthy habit.

Our client spotlight embodies our February theme of Iron Sharpens Iron. Proverbs 27:17, “Iron sharpens iron, so one personal sharpens another.”

Incredible Client Spotlight

Shelley Stearns
 

We are so excited to spotlight our first TransFit Oconee client—Shelley Stearns! “For years, I  have passed Shelley countless times walking these country roads on my way home.  Even on freezing cold winter mornings, Shelley would be bundled up walking! She  would inspire me then to bundle up and soak in the sunshine and get my own steps in! 

I didn’t know Shelley well then, but I knew one thing — she is consistent! She is also  motivated! She strives to be healthy, to serve her family with love, and she honors her  body through movement. I was thrilled when she came to try out the new Oconee studio. She is always up to try new exercises, to step out of her comfort zone, to go the  few extra reps and try a slight heavier weight! I am so proud of her progress! Week after  week, she prioritizes her workouts — even if that means getting in a strength workout at  5:30 am!”

Shelley, what an inspiration you are to your family and to so many women in our  community, including me. I am grateful for her commitment to whole-body health, and it  has brought me so much joy watching her get stronger each workout at TransFit  Oconee! 

You will see in her pictures that Shelley and her husband Dave have a beautiful family!  Not only do I get the honor of training her, but also a few of her daughters as well! Just  another example of how we are all stronger together!! Katie Woodall, TransFit Oconee

Words from Shelley

“I began working out at TransFit Oconee in October. I have always exercised; my mom  modeled exercise as being important when I was growing up. I had just gotten out of the  habit of strength training when Covid-19 hit. As I was getting older, I wanted to be strong  for my family...especially as more grandchildren were entering our world. I also realized  that as I was approaching my mid 50s, it was easier to gain 5 pounds and harder to take  it off. So, besides gaining strength, I wanted to lose a few pounds. 

I have always enjoyed the camaraderie of exercise. Meeting new women, developing  friendships with them, and encouraging each other has been something I've enjoyed  over the years. When I first started TransFit, pushups were impossible! My goal was to  be able to do just one. I'm thankful to have reached that goal and more! Katie has been such an  encouragement to me and very patient with me when I can't remember from one set to  another how to do the exercise. Adding TransFit to my weekly routine has been  relatively easy for me because by nature I am a fairly consistent person who thrives on  routine. I regularly go to TransFit 3 times a week. Besides TransFit, I have enjoyed  walking with friends over the years as a form of exercise. 

After my first baby was born (when I gained over 60 pounds and she was only 6  pounds, 5 ounces), a friend put me on a walking weight loss plan. I knew if I didn't lose my weight quickly, I probably never would. So within 3 months of giving birth, I was back  to my pre-pregnancy weight. 

My husband and I have six biological children and one adopted son. In 2011, we moved  to Zambia, Africa for a year to serve Christ on the mission field. We were able to do this  because at the time we were homeschooling all of our children and my husband was  self-employed and able to leave the business for 13 months. While there we met,  fostered, and adopted our son, Samson. My greatest blessing has been the privilege of  raising these 7 children alongside my husband, Dave, to be warriors for Christ. Through  the ups and the downs, we believe that our responsibility is to show our children what  an authentic relationship with Jesus Christ looks like and to pray that they would love  Jesus and want to serve Him with their life. 

Being healthy is important to both Dave and me. We try and eat healthy (mostly at  home) and exercise. I love homemaking....cooking, cleaning, sewing, reading...so  having supper around the dinner table was a normal occurrence for our children.”

Shelley, You are an inspiration and encouragement to us in so many ways! We are so proud of your dedication to whole body health and wellness for God’s glory! You sharpen us all! We celebrate you! 

Recipes from Shelley:

Peach Smoothie! (Some say it's better than Chick-fil-A'a)

1 cup ice 

1 cup favorite milk 

1 serving vanilla protein powder 

1 cup frozen peaches 

Quick and easy!

Easy Banana Bread!

It's 7 ingredients and they are all “1”....except for the bananas, so you can memorize it  easily: 

1 cup Flour 

1 cup Sugar 

1 stick of melted butter 

1 egg 

1tsp baking soda 

1 tsp salt 

3 ripe bananas 

Mix all together in a mixer. Pour into a loaf pan that you have sprayed and dusted with  flour. Bake at 350 degrees for 45 minutes.

Check out our website for more blogs, inspiration, free 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

February News and the MIND Diet

Happy February!! A month of Valentine's, black history, Groundhog Day, and you guessed it.... TRANSFORMATION! We loved watching your progress whether through Transform 30, Transform at Home, and weekly Wellness sessions with Lea.
The year is just getting started though! This month at TransFit we are excited to begin our Iron Sharpens Iron Challenge. The  challenge is based on the verse Proverbs 2, "As iron sharpens iron, so a friend sharpens a friend." We want to embody this verse and lift each other up in our accomplishments and help each other along the way to our goals!

We will have notecards that can be filled out after any class! If you would like a partner, we can also help you find an accountability friend!!

Important Nutrition Information 
The MIND Diet for Alzheimer's Prevention
The Mind diet focuses on improving brain health and preventing the onset of Alzheimer's by cutting out foods that are linked to slower cognitive activity in the brain. Alzheimer's is a progressive and devasting neurodegenerative disease that causes memory loss and confusion. 
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and is a hybrid of the Mediterranean and DASH diets! It is a plant-based diet that limits the intake of animal products high in saturated fats. A big tendancy in this diet is a high consumption level of berries and leavy green veggies. Health benefits from foods in this diet include: lower stress levels, lower inflammation, AND slower aging.
When our bodies lack antioxidants we need, oxidative stress occurs and the body can no longer fight toxic molecules in the body. This ultimately causes cell damage in the brain and throughout the body!! Several diseases such as cancer and Alzheimer's are closely liinked to this!
SO... here are some of the BEST and WORST foods for the MIND Diet:
BEST:
- green leafy vegetables
- Nuts
- Berries
- Beans
- Fish
- Poultry
- Olive Oil
- Wine (no more than 1 glass a day)

Foods to Limit:
- Red Meat
- Butter and margarine
- Cheese
- Sweets (brownies, ice cream, etc. No more than 5 servings a week)
- Fried or fast food (Try to only have one serving a week)

A tip to sticking to any diet is to remember it's all a balance! If you starve yourself from the things you love the most, you will eventually crave too much and break and binge! Just try and incorporate some of these habits into your day to day life and remember, we eat to feel good and fuel our bodies with HEALTHY nutrients!!

Tuesday Night Yoga

We now offer yoga Tuesday's at 6pm! Join us in studio for an awesome spiritual and physical growth and stretch!
Click here to see the full TV interview on Fox 5 News of Caroline and the DAWGS yoga!! Yoga is vitally important for all of us! 

Bible Study

Wednesdays at 12pm we are reading through Encountering God by Kelly Minter! These sessions are a knowledge packed hour. Please join us as we learn how to incorporate God in every aspect of our lives every day!

TransFit Girls

We are still having our TransFit Girls sessions every Wednesday from 4:00 - 4:30 taught by Chloe Friedle. You can sign your girls up on our app!

Rise Together 5K Meeting 

Join us to be apart of our 5k supporting ESP. Our 1st meeting will be Friday 10:45am. Come serve with us and make the Rise Together 5k the best yet! 

TransFit Oconee 

New Session Times and sessions, check out the app for schedule updates and email Katie Woodall for details! 

We are so proud of you all for staying strong throughout January and we can’t wait to see you all live transformed in February!💗 As always, you can sign up for classes on our FREE app!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

Finishing January Strong + BLOATING Tips!

Last full week of January! We realize that you have had so much going, BUT NOW it feels like 2023 is in full swing! 

How can you finish January strong?

🔹4 words to hold onto this week: 🔹

1. Preparation : Plan to succeed in your workouts, your nutrition, and other specific goal! 

2. Accountability : Find a partner or a group to help you stay focused on your dreams.

3. Intentionality : Colossians 3:2 "Set your mind on things above, not earthly things". Be intensional about how you want to finish January.

4. Dedication : You are dedicated and you are a strong finisher. Will it be easy; no, but transformation occurs outside of your comfort zone! GO for it! 

We want to encourage you to finish January STRONG! 2023 can be THE year and TransFit wants to help you reach your goals. Let's continue to work and stay positive through everything. We RISE together!

As February approaches, we want to tell you about the many opportunities to TRANSFORM with TransFit! We are so excited for these options to grow in our fitness, nutrition, and spiritual journeys.

 Transform 30

 Transform @ Home

How Can You Combatting Bloating?
Let's talk about bloating! Since it is something that happens to everyone, we were so happy when speaking at the Terry Woman's Initiative, the college girls brought this issue to our attention! Bloating is defined as when the belly feels or looks painfully stuffed, swollen, or filled with gas especially following a meal. We are going to give you some tips and foods to help EASE bloating!

Here is a list of foods that work wonders for the body!

1.Avocados

These pear-shaped fruits (yep, they’re fruits!) are packed with potassium. Your body needs potassium to manage its sodium levels, which in turn controls the amount of water you hang onto. The better that system works, the less bloat you’ll have.

2. Bananas

Bananas deliver a potassium punch. One study showed that women who ate a banana before each meal bloated less than those who didn’t. Experts think that’s because they deliver certain gut bacteria that help calm gas production in the belly.

3.Celery

Crunch into some celery for a hydration boost to get your digestion moving. As a bonus, celery also provides certain flavonoids (tiny plant molecules) that reduce inflammation in your body -- including in your gut.

4. Turmeric

This spice that gives curry its yellow color contains a good bit of the compound curcumin. Studies show curcumin can tame IBS symptoms, easing discomfort, regulating the digestive system, and reducing bloating.

5. Peppermint

Studies show peppermint capsules can help relax the muscles in your digestive system. This helps push gas through to relieve stomach bloat. Peppermint tea can have the same calming effect.

6. Ginger

Spicy-tasting ginger gets your gut juices flowing. This aids your digestion and helps your stomach empty faster, which prevents bloating.

7.Asparagus

 Known for making your pee stink, asparagus is a good source of inulin, an insoluble fiber that feeds the good bacteria in your gut and helps keep you full.

8.Fennel

This root veggie and its seeds have a compound that relaxes spasms in your GI tract. With fewer spasms, gas can get through your gut more easily so bloat doesn’t build.

9. Tomatoes

A diet that includes tomatoes will load you up on lycopene, an antioxidant that works as an anti-inflammatory all over your body. Tomatoes are also full of potassium, which lowers levels of bloat-causing sodium in your body.

10. Kefir

Some studies say drinking kefir, a fermented yogurt-like beverage, takes away stomach gas by as much as 70%. Kefir helps break down the sugar in milk that can lead to bloating and pain.

Beat the Bloat:

1. Eat Slowly, consume smaller, more frequent meals

2. Chew your foods well

3. Drink beverages at room temperature

4. Increase physical activity

5. Sit up straight after eating

6. Take a 10 minute walk after eating

If  you feel uncomfortable or bloated after meals, it might be time to look at the types of foods you are eating. Foods that cause bloating include:

1. Broccoli
2. Cabbage
3. Kale
4. Legumes
5. Dairy

6. Salty foods

 7. Onions and garlic

 8. Wheat

 Instead, try these foods above and other that may help alleviate bloating.
Foods that don't cause bloating include:

 Cucumbers

 Asparagus

 Celery

 Chicken and fish

 Banana

 Pineapple

 Blueberries, raspberries, and strawberries

 Yogurt with probiotics

 Kombucha and kefir

 Fennel seeds

 Ginger

 Peppermint and chamomile

 Turmeric

 Cinnamon

Weekly Wellness Program with Lea Wallace
This program gives people accountability in their whole body health + nutrition goals. It is a safe space to learn, grow, and be encouraged! Sign up on the app, Monday’s 9:30am!

NEW Performance Ready Nutrition
We are SO excited to provide the services of Performance Ready Nutrition at Transfit! We will serve as a pickup location for pre-ordered food from Performance Ready Nutrition. They focus on providing easy access to healthy, macro-balanced meals that are just as tasty as they are good for you!! You will order your meals for the week from their website and then it will be delivered to us for you to pick up!

We also offer protein bars and muffins in studio every day! This is a great way to get your proteins in after class!

NEW Tuesday Yoga
TransFit now offers Yoga at 6 PM on Tuesdays. This session will be led by Anita Scarborough. Sign up on Mindbody or the TransFit app to reserve your spot today!

RISE TOGETHER 5K MEETING FRIDAY FEBRUARY 3RD 10:45AM
We would love you to serve ESP with us in planning our RISE TOGETHER 5k! Join us Friday for a short meeting! 

Fun Community Event Mark Your Calendar! 
Join us for a delicious lunch  and informative lunch and learn!

Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2023 the best year yet, body, mind, and spirit! 

You can purchase packages on our FREE TransFit app AND website!

We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, suggestions!

Blessings, 

Team TransFit

Rise Together 5K 2023

It's the fourth and final week in January! Let’s Go! We want you to continue to be all in whether you are following through with Transform 30, Transform at Home, or your own personal goals for the New Year! We believe in you and are here to encourage you! Try our new sessions daily, to transform everyday! 

RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! We have a new course which will start and finish at TransFit Athens Parking lot!  The 5K benefiting ESP and is a great way to meet a goal and run or walk with family and friends to support a great cause. We are so grateful for everyone who has helped out in the past and we would love for volunteers again this year!  Last year we raised over $20,000 to help ESP! Let’s do it again, but we need your help! 

We need You to make this the best 5k of 2023!

If you are interested in being on a 5K planning committee, be a SPONSOR, or would like to volunteer to help on race day, please fill out this short survey HERE!  We need all the help we can get! THANK YOU! 

Mark your calendar for May 6th! The Rise Together 5k benefitting ESP will be Saturday 8am! 

Bible Study - Wednesday 12:00-1:00 PM!
TransFit's Bible study is back! We are so excited to be studying Encountering God by Kelly Minter. 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!

College Womens Bible study meets at Caroline’s house on Wednesday nights at 7:00 PM!
We will be going through the same awesome Bible Study, Winning the War on Worry by Louie Giglio. If you are interested in serving with the college Bible study, let us know HERE! Cookies, a salad, some lemonade... the college girls love homemade things!😉 If you are interested in participating in the college Bible study, let us know HERE! ALL COLLEGE WOMEN INVITED!

Weekly Wellness Program With Lea Wallace

Get ready for an amazing accountability program led by Lea Wallace coming in January! Sign up on the app to reserve your spot today for $95! Here are all the details!

The faith-based program will be a rolling group that meets once a week in an encouraging, educational, and uplifting environment. The program will be available via zoom if you are unable to come to the studio. We will cover a wide range of topics that relate to our health and wellbeing, while also creating space for dialogue, sharing, and questions. We believe that health is personal, but it doesn’t have to be lonely. Long-term success in your health journey is often accomplished when it is done alongside other like-minded individuals. This group will allow you the accountability and space to explore your own health journey and make small changes that will add up to big results. We will start each week with optional, private weigh-ins, followed by educational content and teaching and a time for discussion and questions. We will revisit goals at the start of each month, so new friends can jump in at any time!

Topics: 

• Goal setting, determining your WHY

• Power of Routine, Setting New Habits

• Why diets don’t work/Creating a plan for long-term success

• Exercise - what type is best for your body

• Meal planning and meal preparation

• Blood sugar balancing

• Crowding out rather than cutting out

• Sugar & Conquering cravings

• Plant-based eating

• Supplementation

• Emotional eating 

• Stress Management and Self Care

• Deciphering food labels

The group meets weekly on Mondays 9:30am and clients will sign up for 1 month at a time. Please email us here if you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your program today.

Also, if this program interests you but the time doesn’t work please reach out to us here! 

Class Cancellation Reminder! 
If you know you aren't going to make class, please cancel on the app or let us know ahead of time!😊 Many session have waitlists and we would like to give everyone the opportunity to transform. 

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Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2023 the best year yet, body, mind, and spirit! 

You can purchase packages on our FREE TransFit app AND website!

We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, suggestions!

Blessings, 

Team TransFit

Tips to Staying Healthy During the Holidays

Almost Merry Christmas! We are so thankful for you and the continued support of TransFit and our community. Let's finish 2022 stronger together in body, mind, and spirit! We have some exciting January news so stay tuned... but for now, we keep our focus on the real reason for the Holiday Season, Jesus. He is here to give us hope, joy, and true peace.  Breathe in His goodness and love as you enjoy your holidays.  

In the midst of the holiday festivities, it can be easy to fall off track, however; when you reach for that second Christmas cookie, REMEMBER your goals and know that you can stay focused and finish 2022 strong! We want to remind you of these 3 tips daily to help you stay on track this Holiday Season:
 

1. Portion Control is key. Be mindful of how much you are eating of everything. Choose a smaller plate or only eat 3/4 of what you out on your plate. 

2. Everything in moderation. Eat slowly and in moderation. Maybe skip the rolls and mashed potatoes, instead choose a sweet potato and turkey, vegetables, and cranberry sauce. Enjoy the flavors of your plate this year, chewing slowing and mindfully.  

3. Move your body as a form of worship over the holidays: Be ready to be flexible, your usual workout time may not work, so try a new time or to fit in your movement somewhere else in your schedule. You can make time to move your strong body this holiday season.

It’s as easy as 1, 2, 3! Your hard work and commitment to whole body health and wellness will pay off! Let's keep our focus! We believe in you!

We are encourage you to set one more GOAL this year.

In addition to your nutrition and exercise goals this month-- set one NEW goal this December:

keep your focus on Jesus.

Amidst the craziness of the holiday season, you can stay focused! Breathe in the goodness of His love and grace for you. You can't control all of your circumstances, but you can believe in the God who loves you unconditionally, and you can keep your focus on Him this season! .
Take time this week to inhale in love, and exhale holiday stress.  Attempt these yoga poses to strengthen your bones and nourish your body.

Lower Back Pain?
Here are some stretches to loosen those tight muscles. Remember to breath intentionally when flowing through these poses. Low back pain can come from tightness in the top of the glutes. Think about it... your leg muscles are some of the biggest muscles on our body and when they are tight, they pull on everything else to compensate. These stretches as well as a foam roller or tennis ball on the top of the hips and glutes can work wonders for your lower back!  

Walnut-Crusted Pork Tenderloin

• 1 pork tenderloin

• 1 Tbsp. paprika

• 1 Tbsp. garlic powder

• 1 Tbsp. onion powder

• 1.5 Tbsp. mustard powder (I used regular mustard because I was out!)

• 1 tsp. pepper

• 1 1/2 tsp. salt

• 1/2 cup walnuts, chopped

Preheat oven to 375 degrees. Wash the pork tenderloin and pat it dry with paper towel. Mix the dry ingredients together (except the walnuts) and then rub all over the tenderloin. Next, cover the pork with the chopped walnuts (save just a few of the walnuts). Lightly spray a baking pan with olive oil spray and then place the tenderloin in the center of the pan and roast for 30 to 35 minutes. All ovens vary, so just check the pork with a meat thermometer to ensure it’s done (145 degrees). Serving suggestions: serve a few slices over a bed of your favorite greens sprinkled with the remaining chopped walnuts. Drizzle with your favorite vinaigrette dressing & enjoy!

Nutrition Consulting

We would love to meet with you 1-1 to discuss your nutrition goals! Email us at transfitathens@gmail.com to set up a nutrition consultation with one of our Nutrition Consutants today! Your consultation will consist of a body comprehensive evaluation and a 1 week meal plan based on your personal nutritional goals!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase! 🌟

Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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

Mediterranean Diet

Happy Friday! This week was AWESOME at both studios. We love seeing the progress and determination that is being put forward to Transform at Home and Transform 30! The community at TransFit is inspiring and that can only happen with you! Thanks for the hard work. 💪

Lots of questions in sessions this week about the Mediterranean Diet! While it is a diet, following this way of eating is more of a lifestyle than a diet. The Mediterranean Plan is based around eating in moderation and giving your body the nutrients, it needs daily though whole foods. Below are some lists of food groups as well as all about the Mediterranean diet and how YOU can incorporate it into your weekly meal plan.

What is the Mediterranean Diet?!
As you can imagine, the diet is composed of foods that can be found along the shore of the Mediterranean Sea. Ranging from veggies to red meat to yogurt this diet is full of bright colors and delicious flavors. Some of the main food groups as listed below.

• Fruits, vegetables, whole grains, nuts ad legumes all minimally processed and grown locally preferable.

• Olive oil as the principle source of fat

• Cheese and Yogurt consumed in low amounts

• Red Meat (high quality) consumed infrequently and in low amounts

• Fresh fruit for desserts and sweets containing added sugar only eaten a few times a week

• Wine consumed in low to moderate amounts, with meals

Easy Ways to Incorporate A Mediterranean Diet Into Your Life

 It all starts with small changes. You can start with the changes you think will be easiest for YOU first.

• Switch from butter or margarine to olive oil. Olive oil is great to cook with or fry an egg in a pan with! Another great way to incorporate this healthy fat into your meals is to replace cream-based salad dressings with an olive oil dressing. Some great ingredients make your own salad dressing with are vinegar, Dijon mustard, parsley, garlic, oregano, and lemon.

• Eat nuts and olives as snacks. This is a great replacement for a processed snack.

• Replace bread with whole-grain products. A popular, sprouted grain bread is Ezekiel 4:9 Bread. This bread combines 6 grains and legumes that create health benefits you normally cannot get from breads, pastas, and cereals including amino acids, protein, vitamins, and fiber. Other whole grains that are awesome are bulgur, barley, farro, and couscous.

• Begin each meal with a salad. This way you become more full-on greens! Choose crisp, dark greens and add lots of color!

• Eat more legumes! This includes lentils, chickpeas, beans, and peas.

• Eat lean meat.

• Cut out sugary beverages.

• Seek out the best quality food available.

• Farmer’s markets are an EXCELLENT source of locally grown and in season foods. While farmers markets aren’t open now, buying produce in season allows for cheaper and more nutritious fruits and vegetables.

• Lastly Mediterranean meals are most often shared family style!

Classic Greek Salad

Ingredients:
Serves 4
Prep Time: 20 Minutes

• Red onion

• Kosher salt

• ¼ cup red wine vinegar

• Zest and juice of one lemon

• 1 teaspoon Oregano

• Ground pepper

• ¼ cup extra-virgin olive oil

• Grape Tomatoes

• 1 cup Kalamata olives

• 5 Persian cucumbers

• 1 4-ounce block Greek feta cheese

Directions:
 

1. Whisk the vinegar, lemon zest and juice, honey, dried oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
2. Whisk in the olive oil in a slow, steady stream until emulsified. Add the tomatoes and olives and toss.
3. Peel the cucumbers, leaving alternating strips of green peel. Trim the ends, halve lengthwise and slice crosswise, about 1/2 inch thick; add to the bowl with the tomatoes.
4. Add red onion to the bowl and toss. Drain the feta and slice horizontally into 4 even rectangles. Divide the salad among plates.
5. Top with the feta and oregano; drizzle with olive oil and season with pepper.
6. For extra protein add chicken or shrimp on top!

Grilled Salmon Kabobs

Ingredients:
Serves 8
Cook Time: 60 Minutes

• ½ cup tzatziki sauce

• 1 lemon, zested

• 1 tablespoon lemon juice

• 1 pound salmon fillets, cut into 1 inch cubes

• 2 cloves garlic, minced

• 1 tablespoon olive oil

• 1 tablespoon dried oregano

• 2 medium green bell peppers, cut into 2 inch pieces

• 1 pint grape tomatoes

• ½ red onion, cut into wedges

• ¼ cup feta cheese

• More tzatziki sauce for serving

Directions:
 

1. Combine tzatziki sauce, lemon juice, and lemon zest in a bowl. Add salmon, toss to coat, and marinate in the refrigerator for 15 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil the grate.
3. Combine garlic, oregano, and olive oil in a bowl. Add green peppers, red onions, and grape tomatoes.
4. Beginning and ending with salmon, thread salmon, grape tomatoes, red onions, and green peppers onto 8 skewers.
5. Cook salmon skewers on the hot grill until fish is opaque in color, turning every 5 minutes, about 15 minutes total. Top with feta cheese and extra tzatziki sauce.

We are partnering with Performance Ready Nutrition

We are so excited to help you with your whole body healthy journey. We will be carrying Grab and Go items from PR Nutrition and in February will have a cooler to store the full meals for pickup. Check out the Website here and get excited!

Bible Study
Interesting in joining Bible Study? Next week is only the second week! We'd love for you to join us at 12 pm on Wednesdays! We are studying Kelly Minter's book Encountering God! It is a wonderful book regarding how to keep God in your life in the day to day!

Full Schedule Starts Next Week
New sessions at TransFit Athens & TransFit Oconee. New 1-1 availability times, Small Group Training 10:30am Daily, Afternoon Open Strength, and new evening Tuesday Yoga. Check the TransFit App for updates. Please schedule your sessions in advance. 

Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one. Check out our website for blogs, inspiration, recipes, workouts, and more! We are excited to serve you! 

Blessings, 

Team TransFit

New Transformation Program

What amazing week! We have been able to celebrate birthday's, Christmas coming, and YOU! You have gone above and beyond this week! We are so proud of your hard work. Let's all stay committed to staying STRONG for the last few weeks of 2021!

Speaking of STRONG, we also want to start 2022 rising strong! TransFit is so excited to announce our new RISE TOGETHER Weekly Wellness Program led by Lea Wallace, Integrative Health Coach. If you were able to come to our lunch-and-learn in November, you heard Lea talk a lot about hormones. If not, below we recapped some tips and her talk is on our YouTube Channel!

January 10th, Lea will be starting our new Rise Together Weekly Wellness Program. 

The faith-based program will be a rolling group that meets once a week in an encouraging, educational, and uplifting environment. The program will be available via zoom if you are unable to come to the studio. We will cover a wide range of topics that relate to our health and wellbeing, while also creating space for dialogue, sharing, and questions. We believe that health is personal, but it doesn’t have to be lonely. Long-term success in your health journey is often accomplished when it is done alongside other like-minded individuals. This group will allow you the accountability and space to explore your own health journey and make small changes that will add up to big results. We will start each week with optional, private weigh-ins, followed by educational content and teaching and a time for discussion and questions. We will revisit goals at the start of each month, so new friends can jump in at any time!

Topics: 

• Goal setting, determining your WHY

• Power of Routine, Setting New Habits

• Why diets don’t work/Creating a plan for long-term success

• Exercise - what type is best for your body

• Meal planning and meal preparation

• Blood sugar balancing

• Crowding out rather than cutting out

• Sugar & Conquering cravings

• Plant-based eating

• Supplementation

• Emotional eating 

• Stress Management and Self Care

• Deciphering food labels

The group will meet weekly on Mondays 11:30am-12:30pm and clients will sign up for 1 month at a time. Please email us here is you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your Program today.

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Notes from the lunch-and-learn on Transforming Your Hormones! 

When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. 

Hormone imbalance may look like:

-  Infertility and irregular periods

- Weight gain or weight loss– that is unexplained and not due to intentional changes in your diet

- Depression and anxiety

- Fatigue

- Insomnia

- Low libido

- Digestive issues

- Hair loss and hair thinning

- Hot flashes and night sweats

- Brain Fog

- Causes of hormone imbalance may include: Blood sugar imbalance

- Poor gut health

- Inflammation caused by diet and lifestyle

- High levels of sustained stress

- Lack of sleep and rest

- Genetics

- Aging

- Toxicity 

Natural Ways to Balance your Hormones: 

- Balance your blood sugar

- Eat whole foods, mostly plants

- Increase your levels of Magnesium and Vitamin D

- Consider adding organic soy products to combat hot flashes

- Get 7-9 hours of quality sleep

- Find new ways to decompress and destress

- Balance your HIIT and cardio workouts with low impact exercise

- Address toxins in your home

Do You Want To Discuss Your Goals?

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

Check out these AMAZING holiday recipes to try!

Ingredients
- 5 sweet potatoes, peeled and cubed
- 4 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 1/2 cup raisins
- 1 cup shallots, finely chopped
- 2 tablespoons butter
- 1/2 cup pecans, chopped
- 1/2 cup maple syrup
- Salt and pepper to taste

Directions
- Preheat oven to 350 degrees.
- Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, and shallots.
- Spread sweet potatoes in a single layer 9x13 inch baking dish.
- In a skillet over medium heat, melt butter.
- Add pecans and stir until fragrant, about 3 minutes.
- Add maple syrup and stir until most of the liquid has been absorbed, about 3 minutes.
- Top potatoes with pecans, cover with aluminum foil and bake in preheated oven for 50-60 minutes or until tender.
- Enjoy!

Ingredients
- 3 cups lightly packed spinach
- 1/4 cup Quinoa or Farro
- 1/2 cup cooked sweet potato
- 1 small or medium apple cut into chunks
- 2 tbsp pumpkin seeds
- 3 tbsp dried cranberries
- 3 tbsp chopped walnuts or cashews
- 1 tbsp goat cheese
For Vinaigrette:
- 1 tsp minced shallot
- 2 tbsp balsamic vinegar
- 1 tsp fig preserves or maple syrup
- 3 tbsp extra-virgin olive oil
- pinch of salt and freshly ground pepper

Directions
- Add greens to a large dinner plate or salad
bowl.
- Top with the cooked and cooled quinoa,
sweet potato, apple chunks, pumpkin seeds, dried cranberries, and walnuts.
- To make the vinaigrette, combine the
shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring it in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.
- Enjoy!

December News to bring JOY!

Bible Study Wednesday will start back in January 2022:

It's never too late to join our TransFit Bible Study. Join us Wednesday's in January to renew your mind, learn God's word, and be encouraged! We will be starting "Discerning The Voice of God" mid January.

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

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

How to Enjoy and Healthy and Happy Holiday Season

We are so grateful for you! This week will provide us with the perfect opportunity to give thanks for all things - especially the opportunity to live our healthiest life in Christ. Wear your Holiday clothes, colors, and bells as we celebrate with our favorite strength, HIIT, and yoga sessions. Friday at 9:30am will be a candlelight yoga.

TransFit Athens & Oconee will be open over the next 2 weeks with a modified schedule; please check the app for updated holiday hours. Please book your workouts in advance.

We can stay on track this Christmas season! We challenge you to get your mile in daily and nourish your body with vegetables daily this week!

The main idea is to remember MINDFULNESS during Christmas and New Year's. You do not have to avoid dessert altogether but focus on being mindful of your portions. Moderation is the key! Decide ahead of time which treats you want to have, and then decide which you could give up. Make healthy swaps and enjoy victory over your decisions. 

Below are 5 Christmas Tips to help you have a healthier Holiday!

5 Healthy Holiday Tips

1. Make a list (actually write it down) of why you started your fitness journey in 2022, and read it before going to your party or enjoying a meal over the holidays! Keep the goals you set at the beginning of the month in mind! 

2. It is okay to say "NO" to all the food pushers. You don't have to try everyone's famous recipe or each of the foods sitting out. Smile kindly and fill your plates with vegetables and foods in moderation.  Tell a friend your goal or plan for the holidays. Accountability is key to success. 

3. Portion control is key. Be mindful of how much you are eating of each dish. Everything adds up quicker than you may think.

4. Remember everything in moderation and eat slowly! For example- skip the rolls and mashed potatoes; instead, choose a sweet potato with honey and turkey, vegetables, and cranberry sauce so you can have a smaller piece or just a few bites of pumpkin pie. Enjoy the flavors of your plate this year. Chewing slowly and mindfully.

5. Move your body as a form of worship over the holidays: Be ready to be flexible. Your usual workout time may not work, so try a new time or fit your movement somewhere else in your schedule. You can make time to move your strong body this holiday season. Prioritize your movement time this season. Shift your mindset from "I have to exercise because I ate too much" to  "I get to exercise so I can serve my loved ones well." If we are not caring for ourselves and our bodies, how can we love others well and live fully for Christ? Fitness is not about how you look but how you LIVE.

Sweet friend, let’s forget about perfectionism over the holidays and go into the holidays with a mindset shift. Think differently going into the holiday season. Make a positive shift, finishing 2022 strong. You can make time to move, eat healthy, and have treats in moderation, not the all-or-nothing mentality.  Today, get unstuck in the performance and perfectionism culture. Our primary motivation is to honor the body God gave us.

Brined & Roasted Turkey

from Fire and Flavor

Ingredients:

• 1 (12-14 pound) turkey, neck and giblets removed and rinsed

• 1 package Fire & Flavor Turkey Perfect Brine Kit 

• Cotton string for tying

• 2 tablespoons canola oil

Directions:

1. Brine turkey according to package directions. If using liquid brine, remove turkey from brine and pat dry. Allow turkey to sit at room temperature for 30 minutes before roasting. Preheat oven to 500°F. Place turkey on a roasting rack set inside a rimmed roasting pan or sheet pan. Tuck wings underneath bird and tie legs together; rub generously with oil.

2. Place turkey on lowest level of oven and roast for 30 minutes. Lower oven temperature to 350°F and continue roasting until meat thermometer inserted in thickest part of breast registers 165°F, about 2 – 2 ½ hours.

3. Allow turkey to rest for 20 minutes before for carving.

Roasted Maple Cinnamon Sweet Potatoes

Ingredients:

• 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes

• 1/4 cup maple syrup, divided

• 1/4 cup extra-virgin olive oil, divided

• 2 teaspoons kosher salt, plus more for seasoning

• 2 teaspoons of cinnamon

• 1 teaspoon freshly ground black pepper, plus more for seasoning

• 4 large shallots, peeled and thinly sliced

• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees.

2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper, and 2 teaspoons of cinnamon. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.

3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.

4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

Superfood: Green Beans with Pomegranates and Toasted Walnuts

Ingredients:

• 1/2 cup walnuts

• 1 pomegranate, seeds only

• 1 1/2 pound green beans (haricots, verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

Vinaigrette Dressing

• 2 tablespoons flax oil, or olive oil

• 2 tablespoons coconut vinegar or apple cider vinegar

• 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion

• 1 teaspoon dijon mustard

• 1/2 teaspoon sea salt

• 1/4 teaspoon pepper

Directions:

1. To toast walnuts, heat a sauté pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.

2. Seed pomegranate.

3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.

4. Pour 2-3 inches of purified water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.

5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Healthy Twix Bars 
By Anna Marion Block (follow her @theblockbalance)

Ingredients

• For the shortbread base:

• 1 ½ cups packed fine blanched almond flour (I use Bob’s Red Mill)

• 3 tablespoons melted and cooled coconut oil

• 2 tablespoons pure maple syrup

• 1 teaspoon vanilla extract

• ¼ teaspoon salt

• For the peanut butter layer:

• ⅔ cup drippy natural almond butter (crunchy or creamy works)

• 1/3 cup pure maple syrup

• 1/4 cup coconut oil

• 1 teaspoon vanilla extract

• 1/4 teaspoon sea salt

• For the chocolate layer:

• 3/4 cup chocolate chips, dairy free if desired (lily’s)

• 1 tablespoon coconut oil

Instructions

1. Preheat oven to 350 degrees F. Line an 8x8 inch square pan with parchment paper. It’s important to use an 8x8 inch as a 9x9 inch pan may be too big.

2. In a medium bowl add the almond flour, coconut oil, maple syrup, vanilla extract and salt. Mix together with a fork until it forms a nice thick crumb texture. Add to pan and use your fingers to evenly press down into the pan. Bake for 10 minutes. Allow crust to cool for 10 minutes before adding caramel.

3. Next make the peanut butter caramel layer: Add the peanut butter, maple syrup, coconut oil, vanilla extract and sea salt to a medium pot and place over medium-low heat for approximately 2 minutes until caramel starts to slightly bubble, stirring frequently. Pour over slightly cooled crust. 

4. Place in fridge for at least 30 minutes-1 hour to completely harden the peanut butter. It shouldn't take longer than this, but if you are impatient, just place in freezer for 15-20 minutes, this should speed up the process.

5. After 30 minutes or so, make the chocolate layer: Add chocolate chips and coconut oil to a microwave safe bowl and microwave on high in 30 second increments, stirring in between until chocolate is completely melted. If you prefer, you can also melt the chocolate and coconut oil in small saucepan over low heat.

6. Pour over the caramel layer and tilt pan side-to-side to evenly distribute the melted chocolate. Place in fridge for at least 20 minutes until chocolate is completely hardened and bars are cooled.

7. Remove bars from pan and cut into 16 bars (that resemble twix bars). To do this, cut entire pan of bars in half, and then cut each half into 8 (1-inch) bars (not squares!), so you’ll end up with 16 bars. Enjoy! Bars should be kept covered in the fridge until ready to serve.

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TRANSFORM 30 PROGRAM

JANUARY 2023 will be here! Get excited and ready to transform. We have a new Transform at Home Program rolling out, a new Transformed by Prayer Devotion, new sessions and times, bible study, and Lea Wallace will start back our January Accountability Group. Stay tuned for exciting details.

We can finish December strong together! Let’s NOURISH our bodies, minds, and spirits for the rest of this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed! 

We will have sessions next week with a modified schedule. Please check the TransFit App for Christmas week schedule!

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

December Client Spotlight - 75 Hard Challengers

Today the spotlight is on three beautifully created, endurance-strong, inspiring women:

Lisa Irvin
Traci Britt
Maggie Eterno

We hope to encourage you, to go ALL IN the last 5 weeks of 2022. Anything is possible, when you believe. These ladies completed the 75 Hard Challenge over the last 3 1/2 months! We could not be prouder of the mental triumph. 75 Hard is a transformative mental toughness program! It takes grit, fortitude, perseverance. 👍 Here are their experiences to INSPIRE you mentally, physically, and spiritually as we enter this full and exciting time of the year!

Lisa Irvin

Lisa day in and day out has been consistent. You will see her encouraging other ladies in TransFit and out walking the streets of 5 Points. She has clocked some miles these past months. Consistency is what leads to transformation over time.

“When I first heard about 75 Hard, I thought, “no way I can do that”. After going home and thinking and praying about it, the next morning I was all in!
At first, the two workouts a day were rough. Then the gallon of water was hard, but after a few weeks, it all became a part of my daily habit, and it was much more “doable”. Having a support group of others doing it together was huge! It made the hard days, much better, and was very motivational.
The program made me realize that anything you set out to do is possible, if you put your heart into it and make a commitment to accomplish it. Honestly, I was a little sad when it was over, but it gave me healthy habits that I can and will carry forward in my daily life!”

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Traci Britt

Traci loves a challenge and she attacked this one head on! We love her attitude of “doing hard things” makes me stronger. She was the greatest encourager along the way- we are so much stronger together!

“Why did I do the 75 Hard challenge? Honestly, I just love a good challenge and I thrive on to do lists and pushing myself out of my comfort zone.

I based my 75 Hard Challenge on the acronym for SACRED
Stillness to know God
Attentiveness to hear God
Cruciformity to surrender to God
Revelation to see God
Examine to return to God
Doxology to thank God

This is from a book and bible study by Ann Voskamp called Waymaker. Some of what I learned was to turn to God and savor Him. I was determined if I was in need or want, I would turn to Him first. Attach to Him! God aches over any distance between us. “Sacrifice isn’t giving something up…it is detaching from one thing to attach to something greater.” I used this challenge to attach myself even more to Him. So getting more of Him was the best thing I got out of the challenge…the hardest thing was turning to Him when I was craving foods I couldn’t have or tired and falling asleep trying to knock out my reading or having to chug my water for the day. Remembering He can and does give me everything I need; He can fill me and satisfy me more than anything. I have to be reminded of this daily. It truly taught me I can do hard things and be thankful and give Him all the praise!

---

Maggie Eterno

"Earlier this year, I had a friend who did the 75 Hard Program. As I watched her complete it, it was inspired me. But honestly, I didn’t feel like I had the time to get it done.

Each year I choose a word that I feel the Lord has placed on my heart and this year, I chose the word healing for 2022. I’ve been battling a battle with anxiety and panic attacks for 18 years, but also within the last year I began to experience many other health issues. My gut was a mess, my anxiety that I had learned to manage and control had come back and I was experiencing really bad inflammation and neurological issues.

The first half of the year, things got worse instead of better and I questioned God. Why did you place this word on my heart? All of my symptoms were so much worse.

As I listened to a business podcast I normally listen to, the subject was on brain health. They had the brain doctor on the podcast and he shared how aspartame and Sucralose are poison for your brain. The entire time, I felt a tug on my heart. You see, years ago, I switched to all sugar free and diet products. I switched after I hired a fitness coach to help me reach my personal physical goals. I realized I could eat more and still get all the sweets while allowing my foods to fit into my diet plan which was counting macros.

As I listened to the podcast, I felt the Lord say, “Maggie, do you want healing? You have to do your part.” I immediately knew what he was asking me to do. So as I started my 75 Hard journey and within my plan, I also cut out all fake sugars.

Three weeks into the program, I went on a retreat with my new small group. So much of this experience was out of my comfort zone. Normally it would all send me in an anxious spiral. After reading the book, The Miracle Morning, I began doing affirmations and the mental strength I was gaining helped me choose to go on this retreat. I kept calling it my miracle weekend. And the weekend was just that! Between choosing to take my thoughts captive and choosing to trust that the Lord had already gone before me, I experienced a miracle. Going into the weekend, God placed two words on my heart: power and control. He made me see that I’ve been trying to control and have power over everything and everyone in my life. I agreed to go on a hike with two of my friends that weekend and as I sat on the top of the mountain, I felt the Lord asking me to release the need for power and control. It was the strongest pull in my heart that I’ve ever felt. I could feel my flesh fighting, but I’m the end I released it. Right there, on top of the mountain with God, I gave it all to Him.

I wish I could give you all the specific ways that the Lord has confirmed this, but they are too many to share. I do want to share one. On the mountain, my friend played some worship songs while we sat and enjoyed the Lord’s beauty. As I watched from the mountain top, I could see the peaks and valleys and saw how beautiful they were. The very first two songs that played were, Goodness of God and Abundantly more. In the second song, the first phrase was “there is healing in the power of the Lord most high.” And as I heard the word healing, something happened. I was changed.

Dinner Bells

Ingredients
5 medium red or orange bell peppers
1 lb. lean ground turkey
1 cup chopped onion
2 1/2 tsp. dried Italian seasoning
2 cloves garlic, minced
1/2 tsp. salt
1 1/2 cups cooked quinoa
1 jar (25 oz.) marinara sauce
1/2 cup water

Directions
Cut off tops of peppers. Clean out completely and discard seeds. Place peppers upright in a 4-6 quart crock pot.
Combine turkey, onion, Italian seasoning, garlic and salt. Stir in rice (or Quinoa). Spoon into peppers.
Pour most of the marinara sauce over peppers. Add water to remaining sauce in jar. Cover jar and shake. Pour over peppers.
Cover and cook on low-heat setting for 6 hours or on high-heat setting for 4 hours.
Transfer peppers to serving plates. Spoon sauce over top. Let stand for 5 minutes and enjoy!

Try an Open Strength Session!

We are excited to offer our new Open Strength sessions Monday through Thursday from 4pm to 6pm every week! You will sign up through the TransFit app like a normal session. Please sign up in advance so your Trainer will be prepared for your arrival. This is a personal trainer guided workout that offers the most flexibility to YOUR schedule! You can begin any time after 4 p.m. and the studio closes at 6 p.m.!

Support HOPE 139 for Giving Tuesday!
Amazing friend and former TransFit Personal Trainer, Shelley Tanner has started an incredible non-profit organization called HOPE 139. The organization will be homes and a community to support at-risk mothers and their children, providing tools they need to succeed. We will have ornaments (with items to help their homes) on our TransFit Christmas tree you can pick up in the coming weeks to support this organization. Giving Tuesday is tomorrow, this is why we LIVE TRANSFORMED, to be able to love and serve our community. Please see the website below to learn more details, support, and see how you can get involved!

Nourished November

It is the second week of November! Time flies when you are having fun TRANSFORMING! We are so pumped to finish 2022 STRONG with you! The BEST is yet to come! Thank you for continuing to transform in EVERY WAY! We just finished The Armor of God (our TransFit Bible Study) and we are excited to start a new Bible Study in January! Message us here if you would like to join us in January!

Holidays will be here in a blink, here are 3 tips to get you started on the right track.

♦️3 TIPS TO START THE HOLIDAYS STRONG♦️

1. Prepare your mindset! Decide today to focus on the reason for the season which is Jesus! Choose to plan your days and protect and prioritize your time over the holidays. Get a new journal or write down in your calendar your focus and your action plan for these next 6 weeks. Recommit to it daily. 

2.Prioritize your movement time this season. Shift your mindset from “I have to workout because I ate too much” to  “I get to workout so I can serve my loved ones well”.  If we are not taking care of ourselves and our bodies, how can we love others well and live fully for Christ? Fitness is not only about how you look but how you LIVE. Release perfectionism this season. Aim to maintain your workouts, your walks, yoga, and your quiet time.  Maintain your healthy habits of movement daily, extra water, and more green foods! Set aside time to set your mind for a successful day, reminding yourself that your health is essential. Thanksgiving and Christmas is time to celebrate our blessings, family, and Jesus.

3. Plan and choose your indulgences.  Planning what & when you can and will control. This is a secret to your success. If you know there is a delicious dessert at the party you will attend, enjoy a small portion, release any guilt, and then have a healthy breakfast the next morning and an extra glass of water. Plan for it! Skip the worldly holiday eating plan of over eating and ditch the diet culture that says you can’t be healthy over the holidays. Enjoy your holiday events with moderation and mindfulness.

Sweet friend, let’s forget about perfectionism over the holidays and go into the holidays with a mindset shift. Think differently going into the holiday season. Make a positive shift in 2022. You can make time to move, you can eat healthy and have treats in moderation, not the all or nothing mentality. Today, get unstuck in the performance and perfectionism culture. Our primary motivation is to honor the body God gave us. Yes, our Holiday Extravaganza starts next week. We are excited to encourage each other to maintain healthy habits daily. Christ centered accountability to keep you LIVING your best during the holidays! Praying for you!

We are focusing on NOURISHING our bodies in November. And this week is all about nourishing our bodies through NUTRITION! What you fuel your body with really does matter! There are SO MANY amazing recipes that are healthy and tasty beyond belief! We want to encourage you to try some of these INCREDIBLE recipes!

Ingredients

• 2 lbs 99% lean ground turkey breast

• 3 15oz cans of great northern beans (or kidney beans)

• 1 15oz can of pumpkin puree

• 1 onion

• 3 cloves of minced garlic

• 1/2 Tbsp chili powder

• 1 Tbsp chili powder

• 1 tsp oregano

• 2 tsp black pepper

• 2-3 cups of low sodium chicken broth

• 1 tsb olive oil

• Salt, to taste

Directions

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

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

• Mis in the pot and let simmer or if in a crockpot, set on LOW for 8 hours or HIGH for 4 hours.

• Garnish with avocado, Greek yogurt, cilantro, and salsa.

• Enjoy!

Ingredients

• 1 cup almond milk

• 1/2 cup pumpkin puree

• 1 serving vanilla protein powder

• 1 frozen banana

• 1 Tbsp ground flax seed

• 1 tsp pumpkin pie spice

• 1tsp cinnamon

• 1/2 tsp vanilla extract

• Crushed ice to fill

Directions

• Place all ingredients in a blender and blend until smooth.

• Pour into a glass and top with cinnamon.

• Enjoy!

Stretch more this November! Want to know more about SI joint pain and stretches to help with it? Check out this document on the TransFit website!

Holiday Extravaganza

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

What is Holiday Extravaganza?

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

What are the CHALLENGES?

~ 2 Challenges ~

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

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

Do You Want to Discuss Your Goals?

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

Pumkin Energy Balls:

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

Open Strength:

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

November News:

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

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

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

November Client Spotlight

Here we come November! As we enter this holiday season and the last TWO months of 2022, we are inspired to continue strong through the success of others and support of our community!
🔴⚫️This week is also a game day week!! Wear your red and black to support the DAWGS the rest of this week.⚫️🔴

This month we are celebrating our amazing friend and client, Brooke Lovingood! Her energy is contagious when she enters the studio, and we thank her for being such a light in our community.

Brooke shared this message with us. "TransFit has been such a gift to me over this year! I’ve always loved to stay active, but the incredible community and classes at TransFit has made it all the more fun and effective!" It is incredible to hear how the community at TransFit influences people.

Brooke has been doing HIIT and strength sessions at TransFit for a year and has seen results. She feels energized after doing hard workouts and inspired to give her all- body, mind, and spirit. We are so grateful to have Brooke sparkling with us at TransFit Athens & Oconee weekly!

Brooke is a smoothie gal! Her favorite recipe over the past few months every morning has been frozen blueberries, almond milk, almond butter, an apple, a banana, chia seeds, and sometimes Greek yogurt. 😍 Smoothies are a great way to fit in those fruits and veggies and even sources of protein through chia seeds, Greek yogurt, or an added protein powder.

Brooke's favorite Bible verse us Roman's 8: 31-32. "If God gave us his own perfect son, then don’t we always have reason to trust Him?!"

Here is the Recipe for One of Our Favorite Smoothies!

Ingredients:

• 1 cup of unsweetened vanilla almond milk

• 1 cup of Greek yogurt or 1 serving vanilla protein powder

• 1/2 small frozen banana

• 1 tbsp. chia seed

• 1 tsp. honey or Stevia

• 1/2 cup crushed ice

• 1 cup strawberries

• 1 tbsp. chia seed

Directions:

• Blend until smooth

• Top with chocolate chips and slices of strawberries

Thanks for having FUN & working hard! We are so thankful for YOU amazing women! 

We had a fun Halloween in the studio, the energy was incredible. Maybe we will dress up every Monday!?! 

Try an Open Strength Session!

We are excited to offer our new Open Strength sessions Monday through Thursday from 4pm to 6pm every week! You will sign up through the TransFit app like a normal session. Please sign up in advance so your Trainer will be prepared for your arrival. This is a personal trainer guided workout that offers the most flexibility to YOUR schedule! You can begin any time after 4 p.m. and the studio closes at 6 p.m.!

What does Open Strength Look Like?

Your workout will be prepared and set up for you in the studio. Your trainer will tell you the reps and sets for that day. Your workout can be at the length and time of your choice. Let's get excited about this new Open Strength in the afternoons!
Email us your questions here!

TRANSFORMING HOLIDAY CHALLENGE

Our Holiday Challenge, Holiday Extravaganza will start the week of November 14th, stay tuned for details!

Mental Toughness

Congrats AthHalf Runners!!!! We are so proud of everyone who came out to runner and cheer! Sunday morning was such a blast, and we are glad we were able to run, jog, or walk the race with the TransFit family. If you see one of these strong women this week tell them "Congrats!" or "Way to Go!"

A special shoutout to Deana Cozart, Deborah Ragland, Mary Claire Willis and Sue Baldwin for each getting their Personal Record Times!!!!! Everyone did a great job and finished strong!

With the Ath Half behind us we chose to focus our attention this week towards something that came in handy for the runners most likely around mile 10, 11, or 12 -- MENTAL TOUGHNESS! Mental strength is a very important pillar in keeping our MINDS, bodies, and spirits healthy.  Save these or print these out! 

10 Ways To Get Mentally Tough

1. When you wake up in the morning, take a morning walk of gratitude and prayer. It will create a fertile mind ready for success.

2. When you face a setback, think of it as a defining moment that will lead to a future accomplishment.

3. When you encounter adversity, remember, the best don't just face adversity; they embrace it, knowing it's not a dead end but a detour to something greater and better.

4. When you face negative people, know that the key to life is to stay positive in the face of negativity, not in the absence of it. After all, everyone will have to overcome negativity to define themselves and create their success.

5. When you want to complain, instead identify a solution.

6. When you are thinking about the past or worrying about the future, instead focus your energy on the present moment. The now is where your power is the greatest.

7. When your own self-doubt crowds your mind, weed it and replace it with positive thoughts and positive self-talk.

8. When you feel distracted, focus on your breathing, observe your surroundings, clear you mind, and get into The Zone. The Zone is not a random event. It can be created.

9. When you are tired and drained, remember to never, never, never give up. Finish strong in everything you do.

10. When you're in a high-pressure situation and the game is on the line and everyone is watching you, remember to smile, have fun, and enjoy it. Life is short; you only live once. You have nothing to lose. Seize the moment.

Recipe to Try:

Try this yummy soup recipe to keep you warm this week! Leeks and cauliflower are high in nutrients, reduce inflammation, and are high in fiber. Include this recipe into your meal plan!

Grace, Grit, and Gratitude - Three G's!

Hi Sweet Friend,

Monday Motivation! We enter this week with optimism and God's glory on our side! TransFit is focusing in on the three G's -- Grit, Gratitude, and Grace -- as a way of being, a way to live out this daily courageous life with joy. Philippians 4:13 supports the 3 G's and it a great verse to cling to this week. Here's to living bold and brave with Grit, Gratitude, and Grace.

GRIT, GRACE, GRATITUDE

The motive behind these 3 powerful words is to live a life of abundance and loving kindness. It's knowing the world is a better place if it is filled with healthy, joyful people living their greatest potential.

It takes GRIT to follow your dreams through all of the setbacks and struggles, and especially to stick to those dreams amidst the pull of short-term desires and distractions. It's even more difficult when the "how" is not clear.
It's so much easier to give in to short-term gratification than to stay the course when the going gets tough. It is in these times that we rely on Christ and lean into GRIT and determination.

GRATITUDE grounds us and keeps us positive and in a positive headspace rather than allowing us to be a victim of circumstance. It is impossible to be in a state of gratitude and focused on the negative at the same time.
Truth: There is always something to be grateful for, sometimes we just can't see it. Gratitude is the best to honor the struggle when we are in the middle of it.

The 3rd G -- GRACE -- Grace is about pursuing a courageous life with kindness and compassion for others, as well as for ourselves. God gives us grace each and everyday , we should do the same for others and ourselves. It's a way of being that collaborates, cheers, and claps and supports others on their path while at the same time pursuing your own. 👏

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Paul (in Philippians) says he has found the secret of being content in every situation and then goes on to say what it is. "I can do all this through him who gives me strength." He is saying that his contentment in any situation is a result of Christ, who gives him the strength he needs, the strength to be content. When you grow weary because of the challenges of life, God will give you His strength.

Grit to endure, grace to love unconditionally, and gratitude to give back thanks and praise are ways we have Christ's strength within us. Let’s use the 3 G’s to transform this week!

This Sunday is the ATHALF!!!

If you are running the race stop by TransFit Thursday or Friday for a Runners Goody Bag‼️ Plan to meet at Redeemer Church to park 6:30am Sunday morning to walk to First Pres Church to stretch and pray together.

Cheer Squat We Need You!
Meet at TransFit 7:45 to Cheer on the runners! TransFit is on the running course. Join families and friends to cheer and encourage our runners this Sunday!

Great Runners Stretches

Needing healthy recipes? Download our FREE Recipes and Back to School Meal Plans are in the Recipes section of our website. Click the link below!

Roasted Sweet Potatoes with Raisins, Shallots, and Pecans

Ingredients:

• 5 sweet potatoes, peeled and cubed

• 4 tablespoons Olive Oil

• 3 tablespoons Balsamic Vinegar

• 1/2 cup raisins

• 1 cup shallots, finely chopped

• 2 tablespoons butter

• 1/2 cup pecans, chopped

• 1/2 cup maple syrup

• Salt and pepper to taste

Directions:

1. Preheat oven to 350 degrees.

2. Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, raisins and shallots.

3. Spread sweet potatoes in a single layer in a 9x13 inch baking dish.

4. In a skillet over medium heat, melt butter.

5. Add pecans and stir until fragrant, about three minutes.

6. Add maple syrup and stir until most of the liquid has been absorbed, about three minutes.

7. Top potatoes with pecans, cover with aluminum foil and bake in preheated oven 50-60 minutes or until potatoes are tender.

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

Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one personal training session or nutrition consult.

Blessings, 

Team TransFit

HIIT Knowledge

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

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

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

But What is HIIT? Is it for Everybody?

Basics of High-Intensity Interval Training (HIIT):

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

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

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

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

How much recovery you take between intervals depends on your goals. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well.

3 Ways HIIT Can Help You Live Transformed:

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

2. Protect your heart: Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate.

3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones! It fires up the production of your body’s growth hormones that help you maintain muscle and burn fat for hours AFTER you’re done, and it lowers insulin resistance for better blood sugar control.

4. Improves Cognitive Functions: HIIT is also amazing for your mind. Research shows that high-intensity workouts improve cognitive function and increase levels of brain-derived neurotrophic factor (BDNF) more than easier exercise. BDNF is essential for learning, memory, and mood regulation, and your brain uses it to repair and maintain brain cells.

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

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Amazing Opportunities!

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

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

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

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

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

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

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

- Enjoy!

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

Ath Half, Three G's, Runners Stretches!

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

T - MINUS 3 DAYS TILL ATHHALF!!!

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

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

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

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

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

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

🎃 Pre-Race Oats 🎃

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

Running Encouragement and Workouts

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

Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one. We are excited to serve you! 

Blessings, 

Team TransFit

Lunch and Learn Recap: Transform Your Hormones!🦋🩺✔️

Wow! What an AMAZING lunch and learn with Brookes and Lea! We learned so much about nutrition and how hormones play such a crucial role as regulators and stimulants. We had delicious salads from The National which topped off a fantastic event! We want to make sure you have all the information you need to continue TRANSFORMING to finish 2022 strong! The last 90 days of 2022 is here, let’s make the most of every day!
Here is the recap of what we learned!

KEY TAKEAWAYS from the Lunch & Learn!

• Hormones are chemical messengers that travel through the bloodstream to tissues or organs and work slowly over time to impact mood, metabolism, growth, reproduction, temperature regulation, and more!

• When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. Hormone imbalance may look like: Infertility and irregular periods-Weight gain or weight loss – that is unexplained and not due to intentional changes in your diet.

• Depression and anxiety

• Fatigue

• Insomnia

• Low libido

• Digestive issues

• Hair loss and hair thinning

• Hot flashes and night sweats

• Brain Fog

Causes of hormone imbalance may include:

• Blood sugar imbalance

• Poor gut health

• Inflammation caused by diet and lifestyle

• High levels of sustained stress

• Lack of sleep and rest

• Genetics

• Aging

• Toxicity

How to Balance our Hormones

o Eat whole foods, largely plant based
o Mediterranean style diet
o Consider adding organic non-GMO soy products to combat hot flashes
o Targeted supplementation of Magnesium, Fiber, Vitamin D, DHEA, B12, and Omega 3a depending on diet
o HRT if needed (Studies have shown significant reduction in total mortality rates as well as osteoporosis, heart disease, mood disorders, and dementia when initiated in the right candidates within ten years of menopause.)
o Balance your HIIT and cardio workouts with low impact exercise

Perimenopause "Around Menopause"

Symptoms may begin in the mid 30s. On average, symptoms begin between the ages of 40-44. These may include hot flashes and night sweats, irregular periods, heavy periods, mood fluctuations, changes in metabolism, brain fog, fatigue, low libio, etc.

Menopause "Stop the Monthly"

A natural decline in reproductive hormones (estrogen, progesterone, testosterone, and dhea). No period for 1 year or more (if ovaries and uterus are intact and no surgeries to stop the period have been performed). Symptoms are similar to those listed above.

Get in Touch with Brookes Today

To schedule an appointment with Brookes at the Ashford Center call 706-353-2550.
Also follow her @thewomenshealthcompany on Instagram!

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Top Foods for Hormone Health

By: Lea Wallace

1. Organic, Non-GMO, Whole Soy Foods
These foods are anti-proliferative (stops growth of harmful cells), antioxidant and anti-inflammatory. Soy is also considered a complete protein, meaning it has all 9 essential amino acids needed by humans. A recent study by the North American Menopause Society, found a plant-heavy diet rich in soy reduces moderate-to-severe hot flashes by 84% from nearly five per day to fewer than one per day. During the 12-week study, nearly 60% of women became totally free of moderate-to-severe hot flashes. Overall hot flashes (including mild ones) decreased by 79% (PCRM). Consider adding 1 cup of soy milk to you daily smoothie or replacing your dinner meat with organic, non-GM) tofu. You can also go for edamame or tempeh to hit your daily needs.
2. Cruciferous Vegetables
Including broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, cabbage, radishes, and turnips, cruciferous vegetables help process and remove excess estrogen from the body. Additionally, the high calcium content in broccoli can aid PMS relief by reducing cramps and bloating, as well as regulating mood swings. The sulfur smell comes from a compound that kills cancer cells, so this is a class of vegetables that should be on everyone's plate! Aim for 2 1/2 cups per day. Also mix up your consumption of raw and cooked, so that you receive all the benefits that come with both.
3. Fiber
Fiber can be found in all plant foods. Fiber not only combats estrogen-driven cancers but can help ensure proper digestion and decrease chances of colon cancer and even heart disease. All fruits, vegetables, and unprocessed whole grains provide fiber, so be sure to eat these foods with each meal and snack: apples, oats, bran, berries, beans, peas, and avocado. The absolute minimum goal of grams of fiber per day for optimum health in 30g. However, I believe you can and should do better than that! For reference, 1 cup of fiber-rich foods contains about 4 to 5 grams.
4. Protein
Protein is essential for allowing hormones to communicate throughout your body. Protein is also the building block for hormone production in the pituitary gland -- FSH, LH, and TSH. These hormones go on to trigger release of sex hormones, estrogen, testosterones, and progesterone. The recommended value is .8 to 1.2g of protein per body weight. Great sources of protein: tofu, nuts and seeds, hummus, chicken breast, Greek yogurt, tuna, and almond and peanut butter.
5. Essential Fatty Acids
The most important EFAs are Omega-6s and Omega-3s. However, the American diet is typically oversaturated with Omega-6s. A healthy addition of Omega-3s are required for circulation, fighting inflammation, and strong brain health. Nuts, seeds, fatty, cold water fish, olives, avocado, and eggs are all great sources of Omega-3s.

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Additional Resource Recommendations

Books:

o "The Galveston Diet" , Dr. Mary Claire Haver, MD
o "The Women's Brain Book", Dr. Sarah McKay
o "Fiber Fueled", Dr. Will Bulsiewicz

Articles:

o "The Controversial History of Hormone Replacement Therapy", A. Cagnacci
o "If You're 40+ And Always Tired You're Likely Deficient In These 5 Nutrients", Dr. Mary Claire Haver, MD

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.
 

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