TransFit Closed This Week In Response to COVID-19

Dear TransFit Family,

We are currently in the midst of a historical event! As we have seen, the Coronavirus (COVID-19), has now been formally described as a "pandemic" by the World Health Organization. 

At TransFit, your whole-body health and wellness is our top priority.  After reviewing all of the current CDC guidelines, we have made the difficult decision to close TransFit this week 3/16/20- 3/22/20.

 We will adjust all-access passes and extend all monthly sessions so that we can continue your transformation.

We will have workout videos and meal plans on the website for you. We will update you during the week as to when TransFit will reopen, but please reach out to Caroline or our trainers with any questions or concerns.

We are here to serve you and will be praying for you and your family during this time. Thank you for your understanding. 

Do Not Be Discouraged, Have Hope and Trust in God!

If you feel like you are struggling today, we’ve got ways to help you feel alive:

1. Get physical! Numerous studies have shown that exercise boosts mood – so much so that some doctors are advised to prescribe exercise for mild depression instead of medicines. 

2. Dance! It’s as easy as turning on Taylor Swift and breaking it down in the privacy of your bedroom. Or turn up the music in your car and pretend like you have tinted windows! Dancing cures the blues in many ways!

3. Yoga or Pilates! Yoga and Pilates are surprisingly rejuvenating! They challenge the body while also communicating with the muscles that they can relax. There is an amazing sense of relaxation that is experienced during the stretching portion, a portion of the class dedicated to silence, reflection, and time to rest your mind and body. You will be surprised how great you feel after.4. Get outside! If you have the chance and the ability to spend time outside in the fresh air, nothing beats the wind in your face! Go hiking; take your run off the treadmill and onto the trails and sidewalks. Stop ignoring your sweet puppy whining at the door and take her or him on a walk! Play tag or hide-and-seek with your kids outside. There are endless ways to get fresh air. Pick one of them, and experience your spirit brighten.

At-Home Workout Resources 
Please use our YouTube and Instagram TV channels for all of your exercise needs! There are plenty of options to choose from, so make sure you check them out. We want to make sure you are getting in a great workout as much as you can! 

Yoga Flow

Since Yoga is one of the five ways we think you can beat the January blues, here is a quick 6-minute series that will transform your body, mind, and spirit.

Put your phone in another room and on do not disturb, roll out a mat or towel in the warmth of the sun through a window, and quiet your mind as you flow through this series.

Click the link below to experience the greatness!

Get the whole family fired up with this rockin' AB workout! 

There is nothing better than a sweaty HIIT workout that will get the endorphins pumping and leave you feeling energized! 

Who doesn't love a full-body workout? Grab some weights, canned items, a jug of milk, books, or a packet of rice and beans and challenge your body and mind with this Transformer circuit! 

photo by www.whiteonricecouple.com

Kale Chips Recipe

Ingredients:

• 1 bunch of Kale

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

Instructions:

1. Preheat an oven to 375 degrees F. Line a non-insulated cookie sheet with parchment paper or foil.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite-size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. (You can massage kale with the olive to coat more evenly).

3. Bake until the edges brown but are not burnt, check after 10 minutes (shake pan if needed) may need to cook more 5 minutes. ENJOY!

4-Week Spring Meal Plan

Now that we seem to have plenty of time on our hands, why not use this as an opportunity to get your nutrition right!? 
Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

Saturday Group Runs at 6:30am

Who says you can't get outside and go for a run!? We will still be having our group run/walk THIS Saturday. Meet outside the studio for a quick, dynamic warmup! We would love to see you, even if we are 6-feet apart😆! 

Check out our website for more blogs, inspiration, recipes, workouts, and more!
Please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions.

Blessings,

Team TransFit

💥How to Maximize Your Health in March⚡️

Sweet friends,

Happy March! Who doesn’t love a new month AND the start of Spring!?

This month we are challenging you to press PLAY on your health and fitness—maximizing your body, mind, and spirit. Everyone is busy, life is always moving at a fast pace, and even though it may feel like things will slow down, every season is physically and mentally demanding. We believe if you stop pressing pause and making excuses, you will be able to see progress, experience change, and live a healthier lifestyle altogether! Yes, I know this might seem like a daunting task, but give it a try and experience the transformation.

5 Ways to Maximize Your Weight-loss in March

1. Exercise

Take time out of your day to move the body. This could mean going for a walk, taking a strength-training class, doing yoga, or going for a run. Exercising relieves stress and allows your mind to re-focus so that you can attack the day with new energy and a positive spirit. When we get our heart rate up and start to sweat, our endorphins are released which boosts our mood. 30-minutes is all you need to reap the benefits of exercise.

2. Nutrition

Nutrition is a key factor in your daily energy levels and mental health. When we fill our bodies with nutrient-dense foods, such as lean meats, fish, veggies, fruits, whole grains, and healthy fats (nuts, seeds, avocados, etc.), our bodies have the proper fuel to help us attack each day at full strength. Proper nutrition can also help you reach your goals faster and transform your body composition. It has been reported that nutrition leading factor in physical change. Not only does it sharpen your mind, but it makes you feel good!

3. Rest and Recovery

While exercising should be a priority in our daily routine, we also have to give our body a chance to rest and recover properly. This may come in the form of active recovery such as going for a long, slow walk or taking a yoga class. Another way for your body to fully recover is to get a healthy 7-9 hours of sleep each night. This allows your body to reset and be renewed.

4. Quality Time and Community

According to research, quality time is the most common “love language” for both men and women. When we spend time with people whom we care about, we are able to connect with them and deepen our relationships. This is a great way to relieve stress and feel filled. Surrounding ourselves with a tight community propels us towards our goals as we encourage and uplift each other.

 5. Praise

Just like in your journey to a whole-body transformation, it takes time for our bodies and minds to adjust. Changes don't happen overnight. Extend grace, compassion, love, and patience to yourself and others. We all need affirmation and encouragement in our lives. Tell someone, “Great job!” or “I am so proud of you!”. Show them how much you care for them and affirm their efforts every single day!

NEW Bible Study

After an incredible 6-week Bible Study where we read through Rhythms of Renewal by Rebekah Lyons, we were inspired to continue diving into the Word and invest in our relationship with the Heavenly Father. We are so excited to start a study focused on 1&2 Kings, called Trustworthy, by Lysa Terkeurst. Join us in “exploring the deeply applicable Scriptures that will teach us how to truly trust God.”

In this study you will learn to:

Identify and challenge doubts in the one true God.

Loosen your grip of trying to control people and circumstances in your life

Explore how the Old Testament applies to our lives today.

Learn to trust in the goodness and faithfulness of God.

This study will start on March 5th, from 12:00-1:00pm and meet in the TransFit studio every Thursday. Sign up on the APP for this FREE community bible study.

Fit for a Miracle 5K

Our SECOND annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 3, 2020 at 4:30 pm. We will also have a Miracle Mile (1-mile fun-run) at 4:00 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund Summer Camp. If you or your business would like to help sponsor this event please email us HERE!

March Calendar

We want you to help you ABSolutely Maximize March! Download the March calendar and make it a priority to fill this out each day of the month, with the ab exercise you did daily. We suggest that you print it out and put it on your fridge, bathroom mirror, a bulletin board, or somewhere you will see it every day. Once it is complete, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! We believe YOU CAN!

At-Home Workout

This full-body blaster workout will tone and strengthen your body, mind, and spirit!

March Running Lunch n’ Learn

Our next Lunch n’ Learn is quickly approaching and we would love for you to join us on March 20 from 12:00-1:00pm in the studio! TransFit Running Director, Lisa Patton, and Physical Therapist, Mike Dylon will dive into topics such as form fundamentals, speed strategies, stride efficiency, and hip and glute strengthening. Come ready to be active and practice form drills! Whether you are a beginner or experienced runner, we can all learn and benefit!

You can register for this event on the TransFit app under “Special Events” by clicking the button below!

Stop pressing “pause” on your health and fitness and ABSolutely maximize this month by pressing “play”! We believe in you and know you can do it!

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

10 Ways To Get Your Family Healthy This Spring!

Happy Spring, sweet friends! 

Can you believe we are halfway through March?! Remember to keep up with your March Calendar Challenge of being ABSolutely motivated daily! Amazing client Molly Efland won our February Challenge and gained one month of free sessions by completing her February calendar! Get your family into the challenge too- even if you start today by committing to finishing March strong!

Today, we want to encourage you and help your family make better decisions to live a healthier lifestyle one day at a time! Yes, we know it is challenging to find a meal that pleases everyone and so hard to get the kids moving some days but here are

10 ways we hope to inspire you!

10 ways to get your family healthy! 

1. Set an example!

Your kids and other family members are watching you — when you take time out of your day to exercise when you choose an apple over a bag of potato chips when you refill your water bottle when you choose steamed veggies over french fries. They’re watching! And though we aren’t always perfect in our choices, we can make a big impact on our family with all the small choices we make day in and day out!

2. Feed your family what you’re eating!

Instead of fixing your family a separate meal, serve them the same foods you’re eating but add in one food on their plate that they will eat and like. If you’ve baked fish with steamed veggies and rice for yourself, don’t hesitate to put the same foods on their plates. Add in some fruit on the side that they can nibble on! They might not be as excited as you are about your healthy meal, but don’t let that discourage you. And don’t give up! Even if they aren’t thrilled about this meal the first time you offer it to them, offer it to them again…and again! 

3. Offer incentives.

Kids love sticker charts, $5 gift cards,  and earning rewards! Use an incentive that motivates your kids. We have tried earning “stars” for every new food our kids try. Once they earn 10 stars, they get a $5 gift card to Target! It works, and they get very excited! Rewards don’t always have to come in the form of sugar!

4. Take them grocery shopping.

It may not be your idea of fun, but we encourage you to get the whole family involved in grocery shopping! Let the kids pick out the produce! Or let them try using the scales to weigh the vegetables you’re purchasing — any way to get them excited about new fruits and vegetables! Helping you at the store might be another way for them to likely try the foods they (not you!) put in the cart.

5. Let them help you in the kitchen!

If everyone has a helping hand in dinner, it might encourage them to eat what they’ve worked so hard to prepare! Even if it’s washing fruit and vegetables (or if you’re comfortable, they can chop, too), give them a specific task!

Put them in charge of re-filling snack baskets. If you have the snack-sized Ziplock bags, they can pre-portion out their snacks for school, too!

6. Use meal planning charts!

Instead of you sitting down to plan out your families’ meals alone each week, enlist your help from your family! This would be a great opportunity to talk about the fruits and vegetables that are currently in season and let them pick which ones they’d like along with the main dish. And once it’s on the chart, there’s no fuss about breakfast, lunch or dinner — it’s already been discussed and planned! Another bonus: you’re organized for the whole week! This will simplify grocery shopping as well!

7. Let your kids help prepare their own lunch boxes.

Make it fun — use shapes and a variety of colors. Cut their sandwiches, cheese, and fruit into different shapes. Mix it up with color, like green cucumbers, red strawberries, orange carrots or yellow bell peppers. And send healthy dips to go along! Try finding a yogurt-based Ranch for dipping, hummus or peanut butter. Use muffin cups to separate foods and add color. You could also roll up sliced turkey with cheese and add a toothpick!

8. Make exercising fun!

Exercise doesn’t have to be a chore. Get a stopwatch and have a relay race or see how many jumping jacks they can do in 1 minute! Get out the jump ropes and hula-hoops. Turn on some fun music and have a dance contest! If the weather is nice, ask them to join you for a jog! Sign up for family races or 5k events that have a Family Fun Run. Let them see you honoring your body through exercise! Most likely, if your kids see you on the floor doing push-ups, they’re going to want to join in! And if not, ask them — that might be all it takes is an invitation from you!

9. Have patience.

Just like in your journey to a whole body transformation, it takes time for their bodies and minds to adjust to new habits. Changes don't happen overnight. Extend extra compassion, love, and patience to them. Eventually, they will enjoy time in the kitchen, trips to the grocery store and exercising with you.

10. Praise!

We all need affirmation and encouragement in our lives. They need to hear from us, “Great job!” or “I am so proud of you!” So any chance you get, take it! Tell them, show them, affirm them every single day!

We encourage you to help motivate your family to have a healthier lifestyle! We believe in you and know you can do it!

Another place to find tips and healthy recipes are in our, Healthy Families Handbook eBook. You can purchase it HERE! This is a great resource to use when it comes to better whole-body health for your family!

If you plan a meal with your family or get in a family workout, please send us a picture! We would love to see what you and your family do! If you have any questions, please email us at transfitathens@gmail.com. 

Please join us this coming Thursday night 6 PM for a fun, free, community workout event benefiting HOPE 139! Sign up on the app to reserve your spot (limited number available).

Blessings, 

Team TransFit