Finish May Strong! 💪🏼⭐️

Happy Saturday, sweet friends! 

Wow, it has been an incredible month! Each of you have worked so hard and have allowed exercise to become your best medicine. Our May Total Transformation Challenge is quickly coming to an end! Whether you had one point or five points each day, if you completed the challenge please email a picture of it to us at or text a picture! We can't wait to see your filled out calendars and look forward to announcing one lucky winner for a month of free sessions! 

We want to share a home Total Body Blast workout with you today! The workout targets your entire body and is great to do at home or on vacation! Remember, you can find FREE workouts on our website HERE (under the Transform tab) or on our FREE app! Click HERE to find the workouts on our website and click HERE to download our FREE app

We pray that you have a great weekend and week! We will be CLOSED all next week, due to construction around the studio! We will reopen on JUNE 5th at 5:30 AM for some amazing new total body, mind, and spirit workouts!

Look out for our June challenge next week! Completing the challenge gives you a chance to be entered into a drawing for a MONTH of FREE sessions! Please email us at if you have any questions! We are here for you and want to help you in your transformation journey! 


Team TransFit 

Kickstart Your Summer with New Healthy Recipes!

Sweet friends,

With school coming to an end, summer is about to begin! Being a busy lady, we all know how difficult it can be to prepare, in advance, healthy meals and snacks! I have found that involving the children in the grocery shopping, prepping, and baking helps them to learn and to enjoy eating healthy! Try letting them choose dinner one night (setting some parameters) and let them participate in the cooking! Getting the kids involved in the preparation of meal time is a great way to involve the whole family, while still eating healthy! Just like with everyday life, preparation is key! Planning ahead can help you reach your nutrition goals and help you  achieve your body, mind, and spirit transformation! 

Today, we want to share two great recipes you can try this week! Special thanks to amazing client and friend Katie Throne for the delicious Kale Salad Recipe! 

Summer Kale Ginger Salad

  • 2 bunches Kale
  • Red cabbage  or broccoli slaw
  • Broccoli or Vegetable Stir Fry 
  • Braggs Liquid Aminos
  • Minced Garlic 
  • Optional- Salmon or Grilled chicken for protein 

Chop kale, red cabbage, broccoli and fill gallon bag with your favorite greens. Mix about 1/2 bottle Makoto ginger dressing with 1/2 Tbsp liquid aminos,  and 1/2 tbsp minced garlic and mix and pour into bag and shake it all up. Refrigerate and let it marinate! Keeps getting better with time! If it's easier, you could probably just use that dressing if you don't have the other ingredients on hand! Pour onto plate and top with your favorite protien of choice! 

Chocolate Heaven Smoothie

Makes one serving

  • ½ cup crushed ice
  • 1 cup unsweetened almond or coconut milk
  • 1 small frozen ripe banana
  • 1 serving Chocolate protein powder (Vega)
  • ¼ of an avocado
  • 1 tablespoon unsweetened cocoa (I like Hershey’s Special Dark- 100% cacao)
  • 1 teaspoon of cinnamon
  • 1 teaspoon chia seeds
  • **1 teaspoon honey or a few drops of stevia (optional)
  • **can add in 1 tsp vanilla extract 

Pulse ice cubes in blender to crush. Add almond milk, banana, cocoa, and other ingredients and blend until frothy. Serve immediately and enjoy some liquid energy!

The Chia seed helps keep the smoothie dense and satisfying, all while helping to increase your energy and endurance; promote your hydration and electrolyte balance; lower your blood pressure; regulate your blood sugar levels; and support your weight loss by keeping you feeling full longer.

Go on, and try something new TODAY! Your tastebuds and your heart with thank you! For more recipes, you can go on our FREE app or to our website under the TRANSFORM tab! If you have any questions or would like to meet with one of our nutrition consultants, please email us at 


Team TransFit 

New Transformation Home Workout for YOU!

Sweet friends, 

Each of you have been working so hard this May! You have taken our total transformation challenge for May and are achieving your points each day! We are so proud of you! Last week, we had such a fun week for our Celebrate Women Week! Thanks so some incredible sponsors we were able to hand out fun prizes throughout the week and we ended with an amazing community Transformer session. Thank you for joining us throughout the week!

Today, we are sharing a perfect at home workout just for you! As May is quickly coming to the end and the summer is about to kick off, our schedules can become even more "full"  and it may seem harder to find time to workout! We want to encourage you to make the time for a workout. Remember exercise is worship! Whether you are in the studio or doing an at home workout, we hope that you are challenging yourself to exercise daily! Check out the exercise and video below for an at home workout made just for you! 

Let's commit to giving each hour and each day our best! We believe in you and know you can do it! We would love for you to join us tomorrow morning at 5:30 AM for our FREE Outdoor Body Blast session! If you have any questions, please email us at 


Team TransFit 

Marvelous May Client Spotlight: Christy Carson

Sweet friends, 

It has been such a FUN week at the studio with our Celebrate Women Week! We have loved getting to celebrate with each of you and giving away great prizes! Each of you have worked so hard. We hope that you continue to join us this week! Saturday at 8 AM, we will have a FREE community TransFormer workout AND lululemon Athens will be having a pop-up truck show from 8-10 AM! We would love for you to join us! Please sign up on our app

Today, we are sharing Christy Carson's transformation story! Christy is a beautiful women inside and outside and has been living transformed! Christy came to meet with us in January and was ready to make a change with her exercise and nutrition. She has lost over 15 pounds, is using exercise as worship, and has been drinking more water and increasing vegetables.  What I appreciate about Christy and what has helped her the most wth her transformation journey is her consistency! Christy makes exercise a priority for her whole family and lives the "exercise is medicine" motto! The amazing lady glows when she comes walks into the studio  and always giving 110% of her heart, mind, and strength!  Thank you Christy for inspiring us all to live a life transformed! 


For most of my adult life I have enjoyed exercise. Despite exercising regularly and maintaining relatively healthy eating, my weight over the last several years gradually inched its way up to the point that I didn’t feel as healthy as I wanted.  My good friend, Tiffany Carter, who has worked out at TransFit for a couple years looked so fit and healthy and encouraged me to try TransFit.  Although I kept saying I was going to do it, I somehow continued putting it off.  Thankfully, for my birthday last November Tiffany bought me a TransFit gift certificate to get me motivated.  Thank you, Tiffany!

I met with Caroline and attended my first class in January 2017, and it has made such a wonderful difference in my life!  At our first meeting Caroline helped me identify some short-term and long-term goals I wanted to work toward in the areas of weight, body fat, water consumption, nutrition and exercise, and we came up with a plan to reach those goals.  I have to tell you, it felt so good to have a plan and to know that someone would be encouraging me to stick to the plan!  And guess what?  The plan has been working and has been such a wonderful experience both physically and spiritually!  

Currently, I attend a Transformer class three times a week and run three times a week (one of those at Lisa’s morning running group, if I can coax myself out of bed that early!).  The Transformer class has been such a life-changing experience for me!  I love the camaraderie of working out with all the lovely women there, the rigorous workout, and ending with time for inspiration and reflection.  Every time I leave I feel both physically and spiritually ready to take on the day. What a blessing! 

In addition to the changes in my exercise routine, Caroline and the TransFit team have helped me to improve my nutrition.  As someone who likes to cook, I have loved trying the healthy (and delicious) recipes that Caroline shares and have enjoyed experimenting with other new recipes and ingredients.  A favorite recipe at our house is P.F. Chang’s Chicken Lettuce Wraps. One of Caroline’s suggestions that really helped me to improve my nutrition was to keep a food journal using MyFitnessPal.  I did this meticulously for the first couple months, and this forced me to figure out accurate portions and to be aware of the nutritional value of everything I put in my mouth.  The first couple of weeks were eye opening and very educational.  Now I am much more aware of what I eat and how my body feels when I eat it.  And I feel so much better (stronger and more energetic) than I did a few months ago!  

Caroline’s program at TransFit, if you truly follow it, works beautifully!  I’ve lost weight, inches, body fat, and my running times have improved considerably (even though I’m running less!). Part of the reason for the success is the constant encouragement from Caroline and the rest of the TransFit team, both in class and via texts, emails, and the fun social events they plan. Also, the accountability of knowing I’m going to check in each week keeps me motivated!  I’ve been so fortunate because I’ve also had a tremendous amount of encouragement from my family. Both my kids and my husband have supported my healthy lifestyle changes by celebrating with me when I reach goals along the way and regularly asking about my progress. It has made everyone in my house more health conscious!  

A huge thank you to Tiffany for encouraging me to join TransFit and to Caroline and the TransFit team for helping me transform my body, mind, and spirit!  

We are so proud of you, Christy! Friends, let's make this May the best May yet! Continue to challenge yourself with our Total Transformation challenge and keep track of your points. We believe in YOU! If you have any questions or would like to meet with one of our trainers or nutrition consultants 1-1, please email us at or purchase the session on our app or website


Team TransFit

Join Us For Celebrate Women Week!!! 💪🏼🤸🏼‍♀️🎉

Sweet ladies, 

We are SO excited about the Celebrate Women Week that will take place at our TransFit Studio Monday May 8th-Saturday Mary 13th!  Mothers day is right around the corner; let's celebrate being women in this amazing community! We would LOVE for you to come join us! At each session, we will be giving away prizes and have fun workouts just for you!!! 

We love getting to host this event with lululemon Athens! We want to thank each of these businesses and people for their donations to help us celebrate this week! 

We are also offering a Yamuna Body Rolling session on Thursday, May 11 from 11:30 AM- 1:30 pm. Sign up on MindBody before Tuesday at noon! Here is a little more information about what Yamuna Body Rolling is! 

"A ball is just a ball without the right education."

Get on the ball with Michelle Arington, certified Yamuna® Body Rolling and Foot Fitness practitioner, and get the education and tools you need for fitness and Body Sustainability. Don't let your daily activities and fitness goals be derailed by foot pain, knee pain, hip or back pain! Get on the ball and discover the tools you need to easily keep your body healthy, flexible and pain-free at any age or fitness level.

Yamuna® is about Body Sustainability. We teach life- long self-care solutions for strength, balance, flexibility and ease of motion. Yamuna® Body Rolling & Foot Fitness routines help you avoid common injuries caused by repetitive movements, muscular tension and structural misalignments. Yamuna® will help you quickly improve your posture, and the core strength to support it with ease.

This intro to Yamuna® Body Rolling class will cover a few basic routines for hamstrings, quads, hips, and back so that you have the education and the tools you need to build a personal home practice.

We can't wait to see YOU this week at our sessions! Whether it's your first session or you are a regular TransFit member, we can't wait  for you to join us!!! We hope that this week you will feel loved, as we celebrate who you are and celebrate by making exercise our medicine! Make sure to sign up for sessions through our app, HERE! Sign up in advance. Win a giveaway prize and come celebrate with us!

If you have any questions, please email us at 


Team TransFit

Celebrate YOU with a total body strengthening home workout!

Sweet friends, 

WOW! May is off to a great start! We are so proud of everyone who is taking our Total Transformation May Challenge!!! If you haven't started yet, it's NOT too late to start! We want you to join us for the May transformation challenge! We believe in YOU and know you can do it! In order to advance the challenge, you can find a FREE week meal plans and recipes on the TRANSFORM tab of our website! 

As we make this May our best month, we want to invite you to our Celebrate Women Week! NEXT WEEK, we will be celebrating YOU! Join us for a week full of fun sessions and giveaways at EVERY session. We are partnering with lululemon Athens to offer you a week full of celebrating you as inspiring, beautiful, strong women! lululemon will be hosting a trunk show Monday 9-11am and Saturday 9- 11am for all you amaizng ladies! Let's make exercise our medicine, while celebrating all that we have to be thankful for as women! 

As we make exercise our medicine, we want to share a workout you can do from home! This workout will allow you to get that 1 point for the challenge! We are sharing our runner's workout. This workout is made for everyone. Whether you are a runner or don't consider yourself a runner, we encourage you to try this workout! 

We can't wait to see you this week in the studio! We hope that you make plans to join us next week for Celebrate Women Week!!! Sign up for your sessions on our app! We are so proud of you! Keep up the hard work! 


Team TransFit

Are You Ready for Total Transformation May Challenge?

Can you believe May is almost here?! We are getting ready for our total transformation challenge this month and we want you be encouraged that your can reach your goals! Remember that exercise is medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting Monday! 


We are challenging each of you to keep track of your exercise and nutrition this month. The calendar below will be used to keep track of your points. Keep track of your points daily and at the end of the month, the person with the most points will win a free month of sessions. Here is how the challenge will work- You will keep track of your exercise, nutrition, water, and more each day through points. You can gain up to five points each day.

  • One point for 80+ ounces of water
  • One point for 3 servings of vegetables
  • One point for 2 servings of fruit
  • One point for 30 minutes of exercise
  • One point for reflection time.

 Write down your points for each day  on your calendar and at the end of the month we will tally up all points to see who our winners are! Use this free Total Transformation Meal Plan to jump start your May! Download here! 

In addition, we are offering two deals just for you! 

Our TransFormer unlimited sessions package will be offered for $199. 

In order to kickstart your month, we are also offering you a FREE week meal plan! You can find the meal plan HERE! The recipes for the meal plan are also on our website, under the TRANSFORM tab. You can find them HERE! If you would like the monthly meal plan, you can purchase it on our app or website for $50! 

Let's focus on making exercise our medicine this month! We believe in each of you and know that this will be your best month yet. Our schedule will remain the same this month, but please take note that we are moving the yoga sessions to noon on Wednesday's and Friday's! We would love for you to join us!

 If you have any questions, please email us at 


Team TransFit

Transform "Hard Core" Ab Workout

Hello sweet friends! It's time to finish April strong and come alive! This week we want to challenge you to come alive through a touching ab workout! You can add in this ab workout with our April challenge! You can find this workout on our YouTube page HERE


Abs are one of the major areas where our diet plays a key role. Everyone always wants to work on their abs, "love handles," and the core of the body. Your core is a major part of all movement. Having a strong core will help you be able to do every day tasks better and with ease. We've got a great ab workout for you that, when paired with a healthy diet, will torch unwanted belly fat and assist in creating a super strong core! 

Four key components to a strong core

  1. Exercise- Doing a healthy balance of strength training and cardio is essential to toning your mid-section! You'll notice at the end of this awesome workout there is a jump rope minute! This minute of cardio gets your heart rate UP and helps you burn more fat! 
  2. Diet- Eating a balanced, healthy diet is KEY to maintaining a lean midsection! Fill your diet with greek leafy vegetables, lean protein and other nutrient dense foods to reveal those abdominal muscles! 
  3. Sleep- Rest is essentail to burning fat! Allow your body recovery time in order for it to burn fat most effectively! 
  4. Stress management- For many reasons, stress is detrimental to maintaining a trim waistline. When we are stressed, we not only tend to exercise less and eat less healthy- we cause stress on our bodies which hinders it from burning fat.

We are ending this month strong as we advance our entire body health in ways that we may never have before. Remember friends it is not about being perfect - it is about being better than you were yesterday! Keep making awesome progress and invest in your health this month. Please let us know how we can help you reach your goals! For more recipes and workouts, please click HERE to find our Transform section of our website! 


Team TransFit

Amazing Client Spotlight- Sara Swann


Each of you are COMING ALIVE this April! We hope that you have joined us for the April Arms Challenge!  Give you best today and complete the challenge stronger than when you began!

Today, we want to share the story of one of our sweet clients, Sara Swann! Sara's smile lights up a room and her dedication to a healthy lifestyle is inspiring! One word I would love to describe Sara is commitment! She is committed to giving her whole heart to her workouts, her running, her family, and her job!  Over the year, she has transformed in body, mind, and spirit and is a testimony to making the most of every opportunity!

Thank you Sara for living transformed and being such a joy to get to know!  Please enjoy Sara's story below about her total body, mind, and spirit transformation.

 I first started my journey at TransFit almost one year ago, in May of 2016. My sister in law, Allison Cass, had been attending classes and I could tell a big difference in her, she was transforming her body, becoming stronger and healthier, striving for better overall health and it showed. She encouraged me to try a Transformer class and I finally did, and I couldn't be happier and more thankful to her! I have exercised really since high school in various formats, mostly attending gyms, doing cardio, spin and strength training classes. I really wasn't unhappy but sometimes felt like I was in a rut and wanted something more. I decided to try TransFit and WOW, what an amazing experience!. Here, it wasn't just about getting your workout done to move on with your day, it was a total mind, body experience that was the BEST way to start my day. From day one, I felt the encouragement from Caroline and the sense of community with the other women. It is such an encouraging and motivating environment, and it made me push myself to do my best each time. I thoroughly enjoyed the high intensity of the Transformer class followed by the peaceful stretch and inspirational message to close out class. I remember having tears in my eyes, yes tears of joy, from an overwhelming total mind and body experience that first day. Now I try to attend 2-3 transformer sessions per week. 

I have also thoroughly enjoyed Lisa's running class on Tuesday mornings. I have always liked getting up and working out at 5:30 since its really the best and only time that fits my schedule and gets my day started off on the right foot. I have run on and off for many years, but never had any one show me proper form or body mechanics to help improve my technique. The track workouts are really fun and running with a group is encouraging and motivating. I'm always so inspired by all the women that get up early, put their tennis shoes on and hit the track to do something good for their bodies, and what an awesome way to see the sunrise with this wonderful community of women. I had run one half marathon in the past, pre-kids, and Allison and I decided we wanted to run the Chick Fil A half this spring (her first half). Lisa sent us a training schedule and we did each week together, holding one another accountable. I've never been one to brave the freezing temps or windy days for an outdoor run (I'd just take the easy way and hit the treadmill ;)) but there was such a sense of bonding and accomplishment to set a goal and stick to it and doing it with my sister in law was unbelievable. Thanks to Lisa and Caroline's encouragement and tips, we made it through our training and completed the Chick Fil A half just a little over 2 wks ago. They were there with us the whole time, even during the race, cheering us on, and I cannot tell you how much it meant to Allison and I to have such inspiring coaches and friends to share this experience with. We are now hooked, and are ready to find our next half marathon to tackle.

I cannot say enough about my experience at TransFit. I enjoy that it isn't just a place to exercise, but a total health experience to truly transform all aspects of your health. From healthy recipe ideas that I can cook for my family (even in a short amount of time for us working moms) to encouraging scripture that keeps me uplifted, to the accountability and friendships I've made. Caroline, Lisa, Katie and the women at TransFit have been such a blessing to me and I'm grateful to Caroline that she was lead to create this special environment for the women in the Athens community.

Let's finish April just as strong as we started! We want to remind you about our TransFit app. This app can be used to not only book your sessions, but to find inspiration, exercises, and recipes to try! The TransFit App great place to go when you need a quick workout or meal idea for your week. If there is anything you want to see on the app, let us know! We would love to help you! 

We look forward to seeing you in the studio! Let's come alive TODAY! 


Team TransFit

Happy Easter! 🙌🏼✝️

Happy Easter, friends! 

He is RISEN! Today, we rejoice in a risen Savior! We celebrate the life, death, resurrection, and await the return of Jesus! We are so thankful for each of you and the community we have with TransFit. We want to challenge each of you to remember that exercise is worship!  We are honoring our bodies, a most amazing gift,  through treating our bodies with respect and care.  Enjoy a outdoor walk or even a slow stretch today and give thanks for the gifts you have been given.

 Enjoy today and be intentional with friends and family. Please try some of our healthier Easter recipes! Let's celebrate today because He is RISEN! 

We are excited to see you and help you transform in body, mind, and spirit this week in the TransFit Studio


Team TransFit

Enjoying a Healthy, Joy Filled Easter! 🐣🌸

Easter is coming up, and for many of us that means a big family brunch followed by a massive helping of candy — think Cadbury Eggs, Peeps, and lots of jelly beans. While a few Easter treats are not “TERRIBLE” for you, weighing a basket down with chocolate, caramel eggs, and jelly beans can be the gateway to mindlessly snacking on candy for the rest of the week which, as you know, leads to you & your family feeling sluggish and groggy. Whether you're making a basket for a friend, little one, or someone special in your life, there are definitely some more fun and healthy ideas to sneak in along with a few pieces of candy. 

Our hope for you this Easter will be to enjoy your family and celebrate Christ’s resurrection!  Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! This Easter we challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! 

Alternative Egg Stuffers

  • Money
  • Spring clothes
  • Bathing suits
  • Play dough eggs
  • Spring flowers like tulips, dahlias, or lilies.
  • Puzzles
  • Small toys
  • Stuffed bunnies
  • Stickers/Tattoos
  • Magnets
  • Disposable cameras
  • Packets of seeds and gardening tools
  • Silly Putty (it even comes in its own egg)
  • Pastel-colored socks
  • coupons for a special outing or later bedtime

Here are some of our TransFit Team's favorite nutritious Easter snacks to share with your family! We have many more healthy, family friendly recipes - click here.

Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.

Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.

Recipe from Fire and Flavor

Recipe from Fire and Flavor

Grilled Chicken with strawberry feta salsa


  • 2 cups fresh strawberries, hulled and quartered
  • ½ cup finely chopped sweet onion
  • 2 tablespoons lime juice
  • ¼ cup crumbled feta cheese
  • 2 teaspoons olive oil
  • 1 avocado, peeled and diced


  • 1 tablespoon olive oil
  • 2 teaspoons lime juice
  • 4 (6- to 8- ounce) boneless, skinless chicken breast halves


FIRST  In a medium bowl, combine strawberries, onion, lime juice, feta, and oil; set aside. 

NEXTPreheat grill or grill pan to medium heat. In a large bowl, whisk together 1 tablespoon olive oil and 2 teaspoons lime juice and season with salt and pepper.  Add chicken breasts and toss to coat.  Grill chicken for 6 minutes per side or until meat thermometer reads 165° F. Loosely cover chicken with foil and let it rest for 5 minutes.

LAST Add chopped avocado to salsa and season with salt and pepper; toss gently. Top chicken with salsa and serve.

We pray that you fix your eyes of the resurrection of our Savior this Easter! He is RISEN! We look forward to helping you transform in body, mind, and spirit! 


Team TransFit

What's all the buzz about Probiotics?

What an amazing start to April! You have come ALIVE this week friends! Thank you! 

Last Friday, we had the pleasure of hearing from our TransFit team and special guest and gut health specialist, Jennifer Rickard. We learned about the importance of meal prepping and all the reasons we need to keep our gut healthy. Today, we want to share with you some of the key takeaways from our Lunch and Learn discussion!

Gut health is such an important part of whole body health. All diseases begin in the gut. 90% of our cells are bacteria cells and 10% are human cells. Thousands of species of bacteria all have different functions. Some of the bacteria digest foods, some produce different vitamins and hormones, some respond to medicines and infections, some control your blood sugar and cholesterol levels, and some control your risk for obesity or diabetes. These bacteria control almost every process in your body! Our brain and gut are connected through the enteric nervous system. The belly and brain are connected physically and biochemically. So, this means that the types of bacteria in our guts control the way we think, behave, and feel. 

It is so important to maintain a healthy balance of good and bad bacteria. There are many reasons how the delicate balance of a healthy gut is compromised. We eat diets of sugar, processed foods, and alcohol. We consume antibiotics and have too much stress. The above areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causeing gut diseases and other problems in our bodies.

So what can we do to keep it balanced and try to regain gut health?

  • Cutting back on sugar, processed foods, antibiotics, NSAIDS, steroids, and synthetic hormones 
  • Cut back on stress. Stress is harmful to our health and is actually the second cause of unbalanced gut flora.  
  • Read your labels to decrease sugar and processed foods
  • Eat whole, live, raw foods
  • Supplement with a quality probiotic (kombucha, supplement, fermented foods)

Be sure to avoid probiotic supplements that have sugar or glucose in the ingredient list. We can also get moderate levels of probiotics from a healthy diet rich in cultured organic products like yogurt, goat’s cheese, kefir and buttermilk. Many common leafy greens are also excellent sources of probiotics. The best greens for increasing probiotics include chlorellawheat grass, and spirulina. The advantage of getting these disease-fighting bacteria from green sources is that these foods are also extremely high in immune system-stimulating vitamins, minerals and nutrients. 

5 key benefits associated with the daily intake of probiotics include:

  • Enhanced immune system response 
  • Increased ability to digest food 
  • Alleviates many common digestive disorders
  • Increases the ability to assimilate the nutrients from food 
  • Reduces negative affects of taking many types of antibiotics 

Go out today and pick up some Probiotics, your stomach will thank you!

Flora-Flourishing Meal in a Jar

This recipe has all components of healthy meal: protein, whole grain, vegetable, fruit, and healthy fat. The natural yogurt and kefir provide a generous variety of gut-friendly bacteria and yeast. The oats and chia seeds provide food (probiotics) for your gut bacteria and in total, the recipe contains 11 grams of nutrient rich fiber. To round out the meal, add a serving of dark green or red vegetables. 


  • 1/2 cup Greek yogurt
  • 1/2 cup plain Kefir
  • 1/3 cup canned pumpkin
  • 1 teaspoon real maple syrup 
  • 2 tablespoons raw multi-grain hot cereal (see note)
  • 1 tablespoon chia seeds
  • 1/2 teaspoon ground cinnamon, plus additional for sprinkling
  • 1/2 cup frozen mixed berries
  • 1 tablespoon sliced almonds


In a small bowl, combine yogurt, Kefir, pumpkin, syrup, raw multi-grain hot cereal, chia seeds, and ground cinnamon. Let stand 5 minutes. Pour half of mixture into a pint container. Place frozen mixed berries in jar on top of yogurt mixture. Add remaining yogurt mixture. Sprinkle with cinnamon if desired. Top with almonds. Refrigerate overnight or up to two days. 

***Ingredient notes: Country Choice Organic Multi-Grain Hot Cereal is available at large natural food stores. It looks like rolled oats. If you can't find it, substitute rolled oats. 

Check our our APRIL DEALS- You can purchase on our app

Our Transformation All Access package for 30 days is on sale for $200! 

Our TransFlex Yoga package for 10 sessions is on sale for $100! 

Our TransFormer 20 session package is $240!

If you have any questions or would like to meet with our Nutrition Consultant to discuss your nutrition plan  you can email us at or purchase a 1-1 session on our app! Don't forget to sign up for sessions in advance and check out our April specials.


Team TransFit

.....and the Winners of the Maximize your Motivation in March are....

Sweet Friends! 

We are beyond proud all of you who participated in our March Challenge to exercise everyday! You are all winners for attempting the challenge! Be proud of yourself!  Let the challenge continue to motivate you into ACTION this April! Try our April Arms and Abs Challenge to stay motivated! Make everyday count and remember that 15 minutes is better than no minutes of exercise!

We are so thrilled to announce the winners of our Maximize Your Motivation Challenge! These amazing ladies names were pulled out of a hat today after receiving over 100 March calender's! Congrats to everyone who participated- THANK YOU ! 

Our first place winner is Amy O'Neil! Amy has won a month of FREE sessions!

Our second place winner Is Sarah Spicer! Sarah has won 5 FREE sessions!

Our third place winner is Deborah Ragland! Deborah has won one month's worth of meal plans and recipes!


We are so proud of each of you! Thank you for pushing yourself to make March your best month yet! 

This week in the studio we are passing out our April Arms &  Abs Challenge! We have the calendar pictured above with a daily arm workout that we want you to complete! 

Additionally, we have some April DEALS for YOU! 

Our Transformation All Access package for 30 days is on sale for $200! 

Our TransFlex Yoga package for 10 sessions is on sale for $100! 

Our TransFormer 20 session package is $240!

These packages will be on sale through the month of April! To purchase, you can find them on our TransFit App HERE

We believe in you! Let's make this April our best, yet! If you have any questions, please email us at We look forward to seeing you in the studio this week! We love feedback on session times moving into May please let us know if you would like any new session times! 


Team TransFit

How to Come Alive in April- 5 Transformation Tips

Happy April!

April is the perfect time to recharge and come ALIVE! We are encouraging each of you to come alive through this month's challenge- the April Arms Challenge! Challenge yourself daily with the exercises below! Get your family and friends to join you too. This is a great way to tone up your muscles and get in the habit of doing exercises daily. Click on the calendar to get this April challenge started!


A- Action. Take action on your health! 

P- Pray. Take time for reflection and be grateful for your blessings! 

R- Renew. Renew your goals! 

I- Ignite. Ignite passion for exercise. Exercise is worship!

L- Love. Love the body you have and give your best! 

5 Transformation Tips

1. Avoid giving restraints toward God. Allow Him to take ACTION and believe that He can and will work in big ways! Invite Him into your month and ask Him to guide you and your goals!

2. Be in PRAYER. Plan your quiet time and lay it out the night or day before! 

3.RENEW your goals. Rewrite your goals. Challenge yourself to set 2 specific goals for the month and set 1 goal for each day and proud around it! 

4. IGNITE a spark in your exercise and workout with a friend! Accountability is such an important part of living transformed!

5.  Believe that God LOVES you! He sees you as a chosen daughter- enough and beloved! 

Let's come ALIVE in April! We believe in you! We look forward to seeing you in the studio this month, as we take on the April Arms challenge! If you have any questions, please email us at 


Team TransFit

Unbelievable Barrow Buddies Transformation!


Our TransFit word for March was Commit! Go all in, all heart and all mind, and take action with your nutrition, your exercise, and your spirit to giving your best! Thank you amazing ladies for working so hard to maximize your motivation in March! When I think about commitment, dedication and doing all things with your whole heart I think about these incredible ladies who all work at Barrow Elementary!  Today, we are excited to introduce you to the amazing Barrow Buddies! Jenn Leahy and Lauren McElhannon were some of my very first clients over five years ago in my home studio and now they have inspired Ellen, Kristy, Katheryn, Vanessa and so many more people to live a life transformed. These ladies have lost well over 50 pounds combined, lost body fat and inches, but primarily feel strong in body, mind, an spirit! Please take a minute to learn about their transformation story and know that you, too, can do anything your put your mind to when you comitt to your goals and dreams and take action!

Lauren, Jenn, Ellen, Kristy, Katheryn, Vanessa! 

Lauren, Jenn, Ellen, Kristy, Katheryn, Vanessa! 

"Take care of yourself!" We hear this a lot when working at an elementary school.  Lots of fun and lots of stress!  As a school, we have decided that we are going to take this advice to heart and try to provide opportunities for all to take it too -- students, staff and families!  We see the benefits of putting forth lots of effort towards health and wellness, making our lives at home and school more manageable. The Transfit Team is so supportive - Caroline has taught staff and student exercise classes (both at our school and in the studio!), Katie has led a nutrition discussion, Caroline has come to the school for Holiday Extravaganza, for school wide assemblies and more!  Our Barrow Buddy Transfit group continues to grow and we've come together to support and encourage each other to work HARD for what we want - to be our healthiest, strongest selves!  All being working moms, we prioritize our health by checking in with each other, sharing nutrition tips, encouraging/motivating each other to exercise, and having FUN together!  We all agree that the Transfit Team is like no other - we value the spirit, passion and positive energy that they all exude.  Having a workplace culture of wellness provides the support and encouragement that we need to take care of ourselves.  We are so lucky and grateful to be surrounded by these powerful women in the commumity! 

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Ladies, we have loved getting to work alongside you! We are so proud of each of you and the impact you are making in so many lives! Keep up the hard work! 

If you or your business, would like to meet with us for a 1-1 session or a Cooperate Wellness program, please contact us at for more information. We would love to work with you! 

Let's finish these last few days of March strong! Commit to achieving your goals and dreams! 


Team TransFit

Finish March Strong! FREE 5 day No Sugar Challenge Guide inside!

Happy Sunday! 

We had an amazing week in the studio and look forward to finishing March strong with you! Today, refocus your mind on those goals you set at the beginning of the month. We can finish this month, just as strong as we started! We hope that you have been exercising daily for our Maximize your Motivation in March challenge! Bring in your calendars at the end of the week, to be entered for a month of free sessions! Today, we want to challenge you to take our TransFive challenge. What better time to start, than the last 5 days of March?  Also, please join us for our Lunch & Learn this coming Friday at 12:30 at the studio to learn about meal prepping for Spring and the benefits of probiotics and gut health for optimal wellness.

Our TransFive challenge is a five day SUGAR elimination challenge. We will send you our eBook that is filled with a 5 day meal plan, recipes, tips, and daily scripture to help you conquer the challenge! As you accept this challenge keep these tips in mind: 

  • Avoid simple carbohydrates, like processed breads, cereals.
  • Avoid added sugars in foods, artificially sweetened desserts and candy.
  • Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast.
  • Drink a minimum of 100 ounces of water DAILY.
  • Try to eat less fruits and MORE veggies!
  • Exercise each day for a minuimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.

We are ending March strong with our Lunch and Learn event, March 31. Join us in the TransFit studio for a delicious lunch from The Pine, while learning tips on how to meal prep! Our TransFit team and Health Coach and Specialist, Jennifer Rickard, will be teaching about the importance of meal prepping. Jennifer will teach us about the connection between the guy and overall health and wellness. Cost to cover lunch is $10. To register, please sign up on our app under special events, HERE! We would love to have you! 

Thank you for accepting the challenge! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at 


Team TransFit

How can you get your family healthier this Spring?

Happy Spring, sweet friends! 

Can you believe we are almost finished with March?!  Remember to keep up with our Maximizing Your Motivation in March challenge of exercising daily! Get your family into the challenge too- even if you start today committed to finishing March strong!  If you complete this challenge, please bring your calendar in at the end of the month, for the chance to win a month of free sessions! Today, we want to encourage you to live a healthier lifestyle by helping your family to make better decisions and food and activity! Yes, I know it is challenging to find a meal that pleases everyone but here are 10 ways 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 putting the same foods on their plates. 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. Changes don't happen overnight. Extend your compassion, love and patience to them. They’ll want time in the kitchen, trips to the grocery store or enjoy exercise with you.

10. Praise!

We all need affirmation and encourgement 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 is in our, Heathy 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 


Team TransFit

New Family Favorite Recipes! 🍀

Happy St. Patrick's Day sweet friends!  Add in some extra greens into your nutrition plan this weekend in honor of the lucky holiday! Also, with a refreshing new season approaching, you may need some relaxation & reflection time with your family and friends. I was listening to the radio while I was out running errands, and I heard a nice segment on the importance of getting the family all together for a meal a few times a week. I’ve experienced first-hand the wonders of a family dinner, but let’s admit, it’s a rarity that the entire family sits down for a meal together.  These meals can be a special time when you can learn what’s going on in everyone’s lives,  spark up a fun, new conversation, or just enjoy sweet company!

Sick of hearing “how was school? How was work? How are your friends?” Why not spark not only a good conversation but also your imagination with some fun questions?

  • Where is your favorite place in the world? Why?
  • How do you know when you are all grown up? Why?
  • What would your life be like if there were no telephones?
  • Name three things that you have never done that you one day hope to do?

We also love to play Beginner Dinner Games (Barnes N Nobles), the Healthy Eating Game (Pottery Barn Kids), or just say 3 encouraging words to each person at the table (this can get tricky with little ones… but always funny)!

Below are a few family favorites recipes. Whip these up and you're sure to have your family begging for more meals together! On another note, even if you don't cook, just enjoying time together around the dinner table with a prepared meal is a great start! 

We would love to hear your favorite family dinner recipes! 

Chicken & Broccoli Alfredo


  • 2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces
  • 2 cups cooked broccoli (steamed)
  • 8oz whole wheat rotini or spaghetti squash
  • 2 Tablespoons extra virgin olive oil 
  • 2 teaspoons minced garlic
  • 2 Tablespoons whole wheat flour 
  • 1 cup low sodium chicken broth
  • 1/4 cup almond milk
  • 1/4 cup plain Greek yogurt
  • salt & pepper
  • 1/2 cup grated parmesan cheese


Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside. Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute. Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.

Slow Cooker Pork Tenderloin Fajitas

Ingredients: (serves 5-6)

  • 1 Lean Pork Tenderloin
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons soy sauce, preferably the low-sodium variety
  • 1 jalapeno pepper, seeded and chopped (optional)
  • 2 cloves garlic, minced
  • 4 – 5 bell peppers, any color
  • 1 onion (chopped)

Other fajita fixings:

  • Whole-wheat tortillas, lettuce wraps, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, avocado, etc.


  1. Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.
  2. Rub the spice mixture over all sides of the meat and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top. Add ½ cup water to pot.
  3. Top the meat with the diced jalapeño and minced garlic. Slice the bell peppers and onion and throw those on top of the meat as well.
  4. Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.
  5. Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above). 


If you would like to set up a session with our Nutrition Consultant, Katie Woodall, to discuss your family and some great new recipes you can purchase this on our app HERE! During the consultation, we will give you a plan to help you achieve better nutrition habits, fit just for you and your family!

Try these meals sometime in the next few weeks! If you have any questions, please email us at 


Team TransFit  

Now is the time to take ACTION on your health!

Sweet ladies, 

March is off to a great start! Thank you for filling our studio with smiles, energy, joy, and encouragement! Are you ready to take action on your health? Don't waste another minute! We want to help you reach your goals, dreams, and full potential.  We are now  offering our Maximizing Your Motivation in March Nutrition Package! If you would like to purchase the package, you can find it on our app HERE

What is your true motivation this month? To truly maximize your motivation, you have to KNOW your motivation! What is your motivation for better health??? We all have days where we trip and fall and get discouraged. There are days when we all lack motivation to keep pushing toward our goals. But, we can stay motivated by making a commitment to our goal and by aligning our actions with that decision or goal regardless of how we feel! You may never really "feel" like it but now is the time to take action! We love you and want to encourage you to be your best! 

One of our key focuses for the Maximize your Motivation in March package is commitment. Our theme verse this month is Psalm 37:5- "Commit your way to the Lord. Trust in Him, and He will act."

God is not promising things will always be easy... they will be hard... but be encouraged that  the tree which weathers the most storms often grows to be the strongest! We must trust that we can handle the challenges He sets before us and commit to reaching our goals. Bring your commitments, goals, and dreamsto the Lord  ask Him to give you the strength to do whatever is that you are setting out to do! 

Let's commit to strengthening our core by working on our abdominal muscles. Set aside 10 minutes every day to get in a great abdominal workout! This workout can be used for your March challenge to exercise daily! 

If you have any questions, please contact us at  We are excited to see you this week! 


Team TransFit 

Total Body Transformation Home Workout!

Hello friends! We are so excited to share this awesome workout you can do at home or on vacation using only one resistance band to tone and strengthen your entire body!! 

We realize that changing your daily habits to incorporate regular exercise can be challenging --the key is to set small daily goals this will make your health a priority! One daily goal for March can be to do some type of exercise each day! 

To get you started, here’s a workout you can do anywhere, any time! With spring break trips coming up and weekend travel as the weather warms, it’s good to plan ahead for your workouts as you would plan ahead what clothes to pack. Keep up your healthy lifestyle on your vacation to feel great and energized on your trip, then slip right back into your regular exercise routine when you return home! Toss a resistance band into your bag and you can do this workout on the go! Always be sure to warm up for at least 5 minutes before your workout, adding a cool down and stretch afterwards.

Set an interval timer for rounds of 1 minute of work with a 30 second cardio interval in between (jumping jacks, jump rope, high knees). You will get cardio and strength training in this workout by alternating through each!  Challenge yourself here!  Check out the video for demonstrations of the exercises!

Cool down and stretch, or repeat workout! Let us know how you do! Tag us on Instagram @transfitathens #transfittravels #exerciseisworship! A video of this workout can be found in the Transform section of our website as well as here on YouTube!

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Give this workout a try this weekend! We look forward to seeing you in the studio next week for more amazing strength training and fat burning workouts. Book your sessions in advance, and commit to giving your best and honoring your body through exercise! If you have any questions, please email us at  



Team TransFit