Happy Mardi Gras Day! 💜💚💛Wear your purple, green, and gold in the studio! Such a great start the week! We have loved hearing all of your goals and healthy habits for the Iron Sharpens Iron challenge, and we will be continuing to encourage you toward progress daily! Our Lunch and Learn was also SO INFORMATIVE!!!!! Make sure You watch the video on YOUTUBE or catch the recap email. Let's continue to commit to our goals this month. You are strong!

This month is all about HEALTHY HEART HIIT! But what is HIIT anyway?

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2022, based on an annual survey by the American College of Sports Medicine.

HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 2 minutes in length—broken up by brief recovery periods.

How hard is hard? That depends on the interval length, and your body but the key is to go as hard as you can for the duration of the effort. So, you’re working in your VO2 max zone, or about 90 percent of your max heart rate (or a 9 on a scale of 1 to 10) for the duration of the high interval. Then you recover - your bring your heart rate down.

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.

New studies on the benefits of HIIT make the news regularly. Take, for example, researchers found 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) improved mitochondrial function—when your cells can change fuel to energy quickly—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.

So it’s no surprise HIIT training is outstanding for your cardiovascular system. ♥️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; 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.
It also makes your body a furnace of a fat burner. HIIT fires up 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.

And it does more than benefit your body. 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. HIIT really can help you live transformed in body, mind, and spirit!

TransFit offers HIIT options on Tuesdays, Thursdays, & Fridays! Maoist Transformer Strength Sessions have ant least two minutes of HIIT as well. HIIT Sessions are designed for every skill level so come give it a try! You can sign up to reserve your spot on the app!

Schedule a HIIT Class

After a heart pumping HIIT session you will want to try an inspirational YOGA Session. TransFit family, we now have yoga Tuesdays at 6:00 PM and Friday 9:30 AM. Join us to renew your mind and revive your body.

Save the stretches below and use to stretch your hamstrings and IT bands.

TransFit GIRLS
TransFit MIDDLE SCHOOL GIRLS is in full swing! Look at them rocking the Rise Together 5K T-Shirts! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. These sessions are Wednesdays at 4:30 PM. Sign up on the app to reserve your girl's spot!

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 2023! If you are interested in being on a 5K planning committee, sponsor the event or would like to volunteer to help on race day (MAY 6th), please fill out this short survey HERE!

General 5K Information

Reminder for your day, "we were not called to be flawless, we were called to be faithful". Keep showing up, giving your best for you, for today. We are excited to serve you in reaching your goals. If you would like to meet for a 1-1 Session email us here.

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.

Blessings,

Team TransFit

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.

Schedule a HIIT Class now

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

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!

More healthy recipes here