Welcome to Transform!
Through our tried and tested Fitaz method we have designed our Transform Program to help you create long-lasting change with a focus on movement, nutrition, and community.
During your Transform journey you will see we suggest eliminating from your diet and in this blog, you’ll find out why.
Coffee is a beverage that is enjoyed by people all over the world, and for many it is a staple in their daily routines, but did you know that consuming coffee could be impacting your overall health and well being?
This is why we remove it during our Transform programs!
While coffee can give you a quick boost of energy and mental clarity, it can also have negative side effects on your body and mind.
Drinking too much coffee can lead to symptoms such as anxiety, restlessness, and insomnia.
Not to mention, coffee can increase sugar cravings, making it harder to maintain mindful eating and a healthy diet which can lead to weight gain in some cases.
Here at Fitaz, and something you will learn throughout the next 8 weeks is that we believe that taking care of our bodies goes beyond just physical movement and fitness.
Movement is just one part, nourishing our bodies, eating a well-balanced diet, getting a good night sleep, and managing stress levels are just as important!
That’s why we remove coffee during the first 5 weeks of Transform Level 1, by eliminating coffee, you are giving your body a chance to reset and find its natural rhythm.
And a little secret, we find that lots of Transform Together community members find themselves having more energy throughout the day during the program, without relying on any coffee!
Now, we totally understand how daunting removing coffee can be, whether it be a focus on the physical symptoms you may experience, or the loss of routine and habit, check out our tips below to help with this transition:
Gradually reduce your coffee intake:
Instead of going cold turkey, we suggest reducing your daily intake gradually.
Prior to starting Transform, start cutting down on your caffeine intake, cut down to one cup a day for one week, then two cups the following week, and so on.
Replace coffee with other drinks:
We know that the routine about having a coffee is one of the hardest things to give up, and you don’t have to!
Instead of going and making coffee, try having herbal tea or decaffeinated coffee.
You can also try drinking water with lemon or a bit of pomegranate juice, which will give you a little boost of energy without the negative health effects that caffeine causes.
Get enough sleep:
By making sure you are getting a good night's sleep, you will be well-rested and will not rely on coffee as much throughout the day to stay awake.
Now we know this is hard for mums, we can only imagine how crazy night routines are, but try and give yourself an hour before bed to really calm down and rest.
Turn your phone off, the same with television or any electronics, and read a book, meditate, or journal.
This will give your brain the signals it is time to rest, and viola, time to sleep!
Now chances are if you are reading this blog, you are about to partake in our Transform Program, the great thing about this?
You will be exercising at least 5 times a week for 28-minutes at a time.
Exercising can help boost your energy levels and in turn can decrease your dependence on coffee.
Drinking plenty of water throughout the day will help you stay hydrated and help boost your energy levels.
Aim to drink at least 2L of water per day, this is around 8 glasses of water!
Be patient and accepting of yourself:
It can take some time to wean yourself off coffee, so be patient with yourself.
Give yourself time to adjust to the changes you are making and don’t be hard on yourself.
If you slip up, it’s okay!
Jump back on the next day and continue, remember your why for the Transform program and you will be just fine.
Just keep going and eventually, you’ll get there.
Our team of fitness experts here at Fitaz are here to help and support you, every step of the way.
If you are struggling with cutting out coffee, let us know and we can offer you some guidance. It’s all about progress, not perfection.
You’ve got this!
Love the Fitaz Team.
Written by Courtney Moane, Community Manager and Marketing Assistant.
Unlock the most empowered version of yourself
Whether you’re in your living room, the local park, your best friend’s house, or anywhere else in the world, FITAZFK will be your home for health, fitness, and creating positive change in your life. As well as vastly improving your physical wellbeing, you’ll develop a healthier mindset and new habits that support the new, empowered you.
This is for you if you have not completed transform before or you are currently training less than twice a week
This is for you if you have done transform before or you're currently training more than twice a week