Exciting March News!

We love this 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 intentional GOALS and set our mind each day, so we can continue to LIVE TRANSFORMED in all that we do! We are so proud of YOU! Let's conquer March together.

We are PUMPED for some new specials and programs this month. To aid in goal setting for March printed Transform at Home and Transform by Prayer booklets are here to purchase! These can be ordered on our website here or purchased in studio. 

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Transform at Home

4 weeks of TRANSFORMING meal plans, recipes, shopping lists (over 45 recipes) to cut, lose, lean, maintain, or build muscle and loose fat.

• 30 days Online-On Demand Workouts you can access anywhere anytime.

• Strength Workouts, HIIT Workouts, Bone Strength, + Yoga to do daily

• Blank Meal Plan template for you to customize

• 30 Day Challenge Template

• 30 Day Transform Your Body Exercise Plan + Workouts for each day

• Getting Started Guide and 10 Steps to Success

• TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• Weekly inspiration and email support ****

  
  Purchase TODAY and join us in completing this lifestyle challenge during the month of March! Buy HERE online.

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Transform by Prayer

The 31 day devotion includes scripture, reflection, call to action, worship music, a list of God’s Promises and inspiration. The 31 Day Devotion is journey that will transform your life written by our very own, Caroline Ward. Grab one in store or buy HERE now!

Pick up a TRANSFORM 30 Challenge in the studio or print one here! Many are restarting the TRANSFORM 30 for March! 

MARCH NEWS TO HELP YOU LIVE TRANSFORMED!

Check out these awesome opportunities and specials to RISE TOGETHER in March!

NEW Merch!
Whoop Whoop! We've got new Lululemon and Free People!!! Follow us @transfitfashion on Instagram, shop here on our website or join us in studio for some shopping!!

TransFit GIRLS
We are excited for another fabulous month of 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 Chloe Friedel. 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 May 6th! Start training NOW! Check out the TransFit website for different 5K training plans for all ages! This could be an awesome opportunity to help the kiddos set a goal and finish it by maybe doing a family run once a week as preparation.

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!

TransFit Oconee 
Katie Woodall is excited to serve you in South Oconee. Check the TransFit App for availability for sessions. 

1-1 Personal Training, Nutrition, & Running Sessions
Our Team is excited to serve you! Do you have a big goal or dream for this year?  Accountability is they key to success. Let our team guide you! Set up a 1-1 Personal Training Session to meet your specific needs. 

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

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

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

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

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

Why You Need HIIT!💙

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!

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!

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

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