Happy March! We love the new month as it signifies HOPE and new life! Spring is coming. We are so excited to encourage you to more confidence, energy, and strength for March! Let's remember to have intensional GOALS and continue to LIVE TRANSFORMED in all that we do! We are so proud of YOU! Let's conquer March together.
We had an AMAZING Lunch and Learn with Tess Vaughn, PT last Friday. Tess spoke on focused breath work can decrease blood pressure, heart rate, and anxiety and how to strengthen the pelvic floor using new breathing techniques. If you missed the Lunch and Learn, no worries! Tess gave us a great handout discussing the importance of breath mechanics and linking the breath to the pelvic floor. Here is the handout so you can learn!
In the Lunch and Learn, Tess told us how the link between our breath and the pelvic floor:
- Increases exercise efficiency
- Strengthens your core
- Decreases back pain
- Decreases hip pain
- Improves bladder control
Thank you so much, Tess! We loved learning from you!
Check out this yummy Roasted Cauliflower and Leek Soup! Katie Throne from Porky Goodness shared this awesome recipe with us!
Ingredients:
1 head cauliflower
2 leeks
1 32 oz container of chicken stock
2 garlic cloves
2 TBSP butter, salted
Olive oil
Kosher salt
Fresh ground black pepper
Prep: Cut cauliflower into florets and trim leeks. Only use the white and light green part of the leek. Thinly slice leeks and wash thoroughly and dry in a salad spinner. Mince two garlic cloves.
Directions:
1. Pre-Heat oven or toaster oven to 375 degrees. Arrange cauliflower on parchment paper and drizzle with olive oil. Toss and add a pinch of salt and pepper. Roast for 15 minutes or until slightly charred.
2. While your cauliflower is roasting, add 2 TBSP butter to a Dutch oven and let it melt. Add sliced leeks and cook on low about 15 minutes. Add your minced garlic to the leeks and stir for one minute. Add the chicken stock and cauliflower. Add 1/2 tsp salt and pepper.
3. Let the soup simmer until cauliflower is tender enough to blend.
4. Use a handheld immersion blender or add soup to a blender (one that is OK for hot liquid). Blend until smooth.
5. Taste! Add more salt and pepper to taste. If it isnāt thin enough for you, add a little chicken stock or water to your liking.
MARCH NEWS TO HELP YOU LIVE TRANSFORMED!
Check out these awesome opportunities to RISE TOGETHER in March!
Weekly Wellness Nutrition Group lead by Lea Wallace NEW TIME!
If you would like to join us in March (Mondays 9:30am) please email us here or sign up on the APP for the RISE TOGETHER WEEKLY WELLNESS PROGRAM. If you would like another time offered (evening on zoom?) please email us here! We will be starting a new group March 7th. We will be learning this month:
-Best Foods For Weight Loss
-Reduce Sugar Cravings
-Blood Sugar Regulation
- Gut Health How To
-Accountability & Goal Setting
Sign up on the TransFit app today to reserve your spot for this awesome opportunity!
TransFit GIRLS
We are so excited to start back with our TransFit MIDDLE SCHOOL GIRLS! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. It is at 4:30pm with Personal Trainer Caroline Slate. Sign up on the app to reserve your girl's spot!
The RISE TOGETHER 5K is coming up!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends.
The 5K is on April 16, so March is the time to start training! Check out the TransFit website for different 5K training plans for all ages!
If you would like to be a part of helping us with the 5K through donations or volunteering, please go to the TransFit website HERE. Thank you!
Email us at transfitathens@gmail.com with any questions!
NEW HIIT Class Tuesdays at 5:30 am!
TransFit is offering a new HIIT class option! Come at 5:30 am on Tuesdays to fire up your metabolism!
We are thankful to serve you in your whole body health goals. Keep showing up, giving your best for you, for today.
Please check out our website for more blogs, inspiration, recipes, workouts, and more!
Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
