Tap Into Your Inner Strengths! 👊🏼

Sweet friends,

For the last six weeks, we have welcomed 4th through 8th grade girls into our studio on Wednesday evenings. These girls have absolutely FILLED the studio with energy, enthusiasm and positivity, and we have loved having them come exercise with us each week. It is so important for girls to learn to love exercise and their bodies from a young age. Our personal trainer, Mallory Gilliam, has lead this group of girls and has each week picked a different topic for them to focus on. The girls have set goals for themselves, talked about what makes them EXCITED about their life, and the power of strength in their daily lives. These messages are not only important for these middle school girls, but for ALL of us, regardless of age, and we just wanted to share these messages with you!

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Strength is a beautiful gift that takes many forms. There are four categories of strength that we focus on at TransFit:

Mental strength

Physical strength

Emotional strength

Spiritual strength

Within each of these groups, we all have certain strengths that are unique to each one of us, and when we tap into these God-given strengths, we find purpose and passion that allows us to live fully.

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Our spiritual beliefs are most likely to determine our mental and emotional strengths. Believing that we are strong, capable, and confident allows us to build our physical strength. Building our physical strength further enhances our mental and emotional strength. Each component is connected. Therefore, we must focus on improving each one. There are multiple ways to do this. To name a few, we can practice positive self-talk, exercise regularly, and spend daily time in prayer.

Positive affirmations focus on the things that we love about ourselves.  When we are focusing on such things, we become more confident are assured of our abilities, which lead us to take action.  Taking action on our physical health leads to other benefits beyond strengthening our bodies.  According to the American Journal of Lifestyle Medicine, resistance training reduces anxiety, may help treat depression, and improves overall self esteem. When these mental and emotional aspects are improved, we are bound to experience more joy, peace, and gratitude throughout our days. Our minds, bodies, and spirits are interconnected. We have the ability to use our bodies to treat our minds and vice-versa.

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When working with the TransFit Girls, we focus on the truth that our thoughts determine our actions.  This one truth brings together all four components of transformed strength. What we believe is what we become, and one of the best things that we can do for ourselves is to fill our minds with the truth that Isaiah 40:21-28 provides – God will strengthen us even when we feel that we have no strength left. Know that you are strong and that you have multiple gifts and abilities that are unique to you. Use your strengths to live a life full of purpose, and keep transforming one moment at a time.

We are excited to encourage ALL women that walk through the doors of TransFit to be STRONG in their mental, physical, emotional, and spiritual strength!

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Join us this September for our Lunch and Learn service project with Action Ministries. We will be putting together hygiene kits and snack bags for the homeless and impoverished in our Athens community. We will be assembling these bags on Wednesday, September 26 from 12-1 at the TransFit studio and delivering the bags Friday, September 28! We can’t wait to serve with you!

If you would like to join us, please sign up on our TransFit App HERE under “Special Events”. If you can’t join us at the event, you can also drop off your donations at the TransFit studio.

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Items We Need:

Hygiene Kits:

  • Toothbrushes/toothpaste

  • Shampoo/conditioner

  • Baby wipes

  • Socks

  • Soap

  • Lotion

  • Deodorant

Snack Bags:

  • Granola bars

  • Apples

  • Other types of snacks that can be easily eaten on the go

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to continue encourage and inspire you this month! We are #StrongerTogether! Please let us know how we can help you reach your goals and dreams this month!

Blessings,

Team TransFit

Our Client Spotlight Inspiration of STRENGTH This September!

Sweet friend,

We loved encouraging you this week as we celebrated National Day of Encouragement! We have challenged each of you to get active for 30 minutes a day and incorporate strength training at least 3 times a week! We know that you can do it because we know we are #StrongerTogether. Remember, the winner of the challenge will be entered into a raffle to win a MONTH of FREE sessions!

Y’all, our incredible September client spotlight will encourage you that YOU CAN do anything you put your heart, mind, and soul into! Believe it, achieve it, and never give up! This beautiful friend, Lynn Robinson, exudes strength in so many areas of her life, and we are all blessed by her presence. Lynn is consistent, dedicated, hard-working, focused and does it all with a smile! We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lynn, for living transformed and being an inspiration to us all!

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Lynn’s Transformation Story:

“Thirty years ago, my husband and I were delighted at the birth of our second child, a beautiful baby boy. As any newborn does, he became the center of focus in our household; his older sister, who was then 7, loved him dearly, as we all did. But, there was a problem looming. I didn’t bounce back from his birth as quickly as I did with my first child, I couldn’t lose the baby weight, and I had to return to work. I felt overwhelmed with guilt and concern that I couldn’t properly parent my children; in fact, I was certain that I was a poor excuse of a person. Yes, I had developed a classic case of postpartum depression. In those days, there were few treatment options. My husband suggested that I consider joining a gym, which I thought was crazy; how could I work full time, care for our children and all the other “things” that seemed so important? Yet, that’s exactly what I did – I joined a gym, and I’ve been in a gym, for the most part, all those thirty plus years.  The exercise program, coupled with counseling, enabled me to recover from the depression I experienced. 

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In exercise, I discovered that regular, challenging workouts gave me new energy and focus, improved my physical as well as mental health, and enabled me to whittle off those extra pounds I carried. Through the years, I‘ve exercised at many gyms, participating in cardio classes like step, dance aerobics, HIIT, spin, etc. I’ve taken numerous strength and conditioning classes, like FIRE, Pilates, and PUMP. I’ve worked with weights, bars and all kinds of machines. I even spent 5 or 6 years in a CrossFit gym, primarily with a personal trainer. While there, I set a goal to complete a pull up before my 60th birthday, and, to my surprise, I accomplished that. But, again, there was a problem looming. The aging process crept in, and I suffered a torn labrum in my left shoulder. Despite surgery, physical therapy and a long recovery, the shoulder still challenges me, and continually reminds me that there are limits to what I can, and should do. I was quite discouraged about my exercise program (or lack of one I considered meaningful), when my daughter suggested I try a class at her new gym, TransFit. 

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TransFit was totally unlike any other gym to me. First, the décor is brimming with encouraging phrases and Bible verses of affirmation; the business model based on the scripture from Romans 12:2 is motivational in itself, but it’s linked to the development of our whole selves, with particular focus on building our bodies, which are “Temples of the Holy Spirit” (1 Corinthians 6:19). I love that each exercise session ends with praise and thanks for God’s grace and blessings in our lives. I’ve learned a great deal about food and nutrition since joining TransFit. The frequent reminders to drink 80 ounces of water daily, read food labels, avoid added sugars, eat the right amounts of healthy protein and fats, along with questions like “what did you eat for breakfast” and “what’s your goal for today” prompt me to focus on the “little” dietary improvements I can make to achieve the larger goals of living healthfully. Initially, I was impressed that all the instructors remembered my name, (and I still am impressed with that!), but I marvel that they remember the aches, pains, and limitations I had last week and inquire about them next time I’m at the gym. And, to receive text/email reminders/affirmations from them is such a blessing. The workout sessions are always challenging, but the Instructors are helpful with modifications, when they see a need. If I leave the gym ‘glistening’ with sweat, I feel a sense of accomplishment. 

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So, with this welcoming and nurturing environment, I enrolled in TransFit classes and primarily now attend the Small Group Personal Training sessions, with a goal of attending at least three days each week. There’s a wonderful camaraderie among the women in that group that inspires me to achieve greater discipline in my life. Since I usually purchase the 30-day all access pass, I also participate in HIIT and/or Yoga classes. I do cardio work three to four times per week on the treadmill, row machine, or elliptical. In cool weather, I enjoy power walks through our quite hilly neighborhood. Generally I allow myself two days per week “off” from an organized approach to exercise.

I have been truly blessed to access the TransFit experience, where participants are encouraged to strengthen themselves physically, for sure, but our health is also addressed in spiritual, mental, nutritional, and social ways as well.”

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Lynn, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lynn’s favorite recipes! It’s the TransFormer Pear and Spinach salad. Try it at home this week with your family!

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TransFormer Pear and Spinach Salad

Prep Time: 20 minutes

Yield: 6 servings

Ingredients

Salad

  • 1 cup chopped walnuts or pecans, toasted

  • 1 cup pomegranate arils

  • 4 oz feta cheese or goat cheese, crumbled

  • 1/3 cup dried cranberries

  • 2 Bartlett pears (firm but ripe), cored and sliced

  • 1 avocado, peeled and sliced tossed in lemon juice

  • 9-12 oz baby spinach

Dressing

  • 1/4 cup apple cider vinegar

  • 5 tbsp extra-virgin olive oil

  • 1 tbsp honey

  • 1 tsp honey

  • Salt and pepper, to taste

Directions

  • Place all dressing ingredients in a mason jar and shake well or blend.

  • Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing, then toss to evenly coat.

  • Serve immediately

If you would like to meet with any of our trainers, nutritionist or registered dietitian, you can email us at transfitathens@gmail.com for more information. Let us know how we can help you be STRONG and live transformed!

Blessings,

Team TransFit

5 New Exercises You Need To Tone Your Glutes! 🔥

Sweet friends,

We are so proud of you for starting September STRONG! As we work towards Strength in September in all areas of our lives, here are 5 new exercises to tone and strengthen your glutes! Of course we all want our glutes, hips, and legs to look tight, toned, strong and lifted... but there are so many other great benefits to a strong and healthy lower body!

Strengthening your “gluteus maximus” (also known collectively with the gluteus medius and minimus, as the gluteal muscles,) is the main extensor muscle of the hip and can help improve your posture, help you lose unwanted body fat, as well as improve your athletic performance. “Buns of Steel” can also help get rid of that pesky lower back, hip and knee pain! These back side muscles help support the lower back and are a hip stabilizer, so the stronger your glutes are, the less other muscles have to help them do their job!

Strengthening the glutes can also help increase bone density. As we get older, our bone density begins to decrease. Exercises that place stress on the lower body such as lower-body weight training, running and yoga can postpone and reverse age-related bone density loss.

Here are 5 new exercises you should try today to tone and strengthen those glute muscles! Let’s strengthen our whole bodies so that we can love and serve our families, friends, and this community well, friends. Living transformed means taking ACTION on with your health!

Squat + Side Leg Lift

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Deadlift + Leg Lift Back

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Glute Bridge + Band

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Clamshell + Band

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Step Ups + Knee Up

If you need more tips and guidance on toning and strengthening your glutes or need coaching on walking, jogging, or running, join TransFit Trainer and Running Coach, Lisa Patton, this Wednesday at 8:20 a.m. for our NEW TransFit Outdoor Runners Workout!

TransFit Outdoor Runners Workout is a 55-minute session that includes essential dynamic warmup sequences, running form drills, strength exercises for runners, a heart-pumping outdoor workout, and an inspirational cool down and post-run stretches. The full body TransFit Outdoor Runner's Workout is an amazing opportunity for woman of all fitness levels to transform through running!

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Join us this month for a Bible Study on Thursdays from 12-1 starting THIS Thursday, September 13th at the TransFit studio! The study will be lead by our Director of Spiritual Development and Outreach, Pam Adams! Pam will be leading us through the Live Transformed Bible Study, which will guide us through God's Word and teach us how to live transformed! You can sign up on our website HERE or on the TransFit App HERE!

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For our September Lunch and Learn, we will be partnering with Action Ministries for a service project! The goal of the service project is to serve the Athens community by providing lunches and hygiene kits to the homeless and impoverished. We will be assembling these kits on Wednesday, September 26 from 12-1 and delivering the lunches and kits on Friday, September 28! You can sign up on our TransFit app HERE under "Special Events"! Come join us! We can't wait to SERVE with you!

If you cannot make it on the service projects dates, you can still help by donating items to make these kits. You can drop off any items by the TransFit studio between now and September 26!

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Items We Need:

Hygiene Kits

  • Toothbrushes/toothpaste

  • Shampoo/conditioner

  • Baby wipes

  • Socks

  • Soap

  • Lotion

  • Deodorant

Snack Bags

  • Granola bars

  • Apples

  • Other types of snacks that can be easily eaten on the go

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to encourage and inspire you this month! We are #StrongerTogether!

Blessings,

Team TransFit

Drum Roll Please... Our August Challenge Winner!

Sweet friends,

It has been such a great month in the studio! It was amazing to watch everyone COMMIT to their health in August, and we saw so many inspiring results! Wow! Everyone worked so hard and really gave it their all and were COMMITTED to living transformed! In August, we challenged you to drink 80 oz. of water per day and be ACTIVE for at least 30 minutes every day! Now, we are excited to announce our WINNER!

DRUM ROLL PLEASE....

Our August Commit Challenge Winner is...

PAIGE COLQUITT!

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Congratulations, Paige!

Paige really challenged herself in August and committed to living transformed every single day! She completed the water and exercise calendar every day in August! You are such an inspiration to all of us, Paige!

"The water challenge this month helped me immensely in getting my daily water intake of 80 ounces. Every day was not perfect, but every time I felt hungry, I drank more water... And it helped to curb my appetite! I absolutely love to exercise! I honestly wish I could take a TransFit class every day, but since I can’t, I substitute swimming and running on my other days. Getting exercise done first thing in the morning gets me up and moving and makes me feel ready to tackle the day."

 Our amazing client, Judy Talton!

Our amazing client, Judy Talton!

Thank you to everyone who participated in our August Commit Challenge! Don't worry if you missed it, we just started our September Strength Challenge! This month, we are challenging you to be ACTIVE for 30 minutes every day and to incorporate strength training into your exercise routine at least 3x per week! We know that a challenge like this can bring AMAZING results, and we are excited to encourage you all month long! Make sure to submit your calendar at the end of the month for a chance to win an ALL-ACCESS PASS FOR A MONTH OF FREE SESSIONS!

 

 

 

 

 

 

 

Click our September calendar below to download it and start filling it out for this month's challenge!

In case you missed Saturday's e-mail, we have a lot of exciting news at TransFit this month! Join us for a new Bible Study, Lunch and Learn Service Project and New Sessions! Links to sign up are below!

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Sign up for our September Service Project/Lunch and Learn on our app under "Special Events"! We can't wait to serve the community together! The link to our app is HERE!

Sign up for our Thursday Bible Study, Monday, Tuesday and Thursday 4:15 sessions and Saturday sessions on our website HERE or on our app HERE! We can't wait to see you in the studio to help you reach your goals this month!

If you would like to meet with one of our Trainers or Nutritionists to help you set and renew your goals please email us! #strongertogether

Blessings,

Team TransFit

Stronger Together! Don't Miss This Exciting TransFit News!

Sweet friends,

Happy September! We can't believe that September is here already! Let's start the month STRONG and work to transform our body, mind and spirit! We can do this TOGETHER with dedication, encouragement and the guidance of HIS love! We have so many exciting, new things happening in the studio this month! Come join us!

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In September, we are focusing on STRENGTH and being ACTIVE EVERY DAY! We challenge you to be active for at least 30 minutes each day and incorporate STRENGTH TRAINING at least three times a week! Stay active by taking a walk around the block, going for a jog (try our new track workout) or hike with your family, going to yoga, coming into the TransFit studio for a session! Just make sure that you are getting strength training in at least three days a week (30 minutes is a goal) and staying active on a daily basis! 

Click the calendar below to download the September Strength Challenge to help keep track of your exercise and progress! Fill in each day with your activity and then e-mail it to us at the end of the month for a chance to win a month of FREE sessions!

We thrilled about our September Service Project! Let's be stronger together and change this community! We can do it ladies! 

For our September Lunch and Learn, we will be partnering with Action Ministries for a service project. The goal of the service project is to serve the Athens community by providing lunches and hygiene kits to the homeless and impoverished. We will be assembling these kits on Wednesday, September 26 from 12-1 and delivering the lunches and kits on Friday, September 28! Come join us! We can't wait to SERVE with YOU!

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To assemble these kits, we need your help bringing in supplies. Feel free to use this list as a guide!

Items We Need:

Hygiene Kits

  • Toothbrushes/toothpaste
  • Shampoo/conditioner
  • Baby wipes
  • Socks
  • Soap
  • Lotion
  • Deodorant

Snack Bags

  • Granola bars
  • Applies
  • Other types of snacks that can be easily eaten on the go
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This month, we are so excited to welcome a new face to our TransFit team! Pam Adams has joined our TransFit family as the Director of Spiritual Development and Outreach. Sweet Pam will be leading weekly bible studies, prayer time and coordinating outreach for us in the community. She is such an inspiration and devoted friend to so many women, and we are so excited to have her with us!

Pam will be leading a NEW Bible Study on Thursdays this September starting September 13 from 12-1pm at the TransFit studio. The study will go through the Live Transformed Bible Study to guide us through God's Word and teach us how to transform!

Email Pam if you have any questions or prayer requests at pam@transfitathens.com.

 

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We also have NEW session times available at the studio this month. Our 4:30 sessions on Monday, Tuesdays and Thursdays will be moving to 4:15 this month. Come take a TransFormer class with our Personal Trainer, Mallory Gilliam to end your days STRONG! 

We are also offering TWO Saturday sessions! We have classes at 8 a.m. and 10 a.m. on Saturday mornings, so that you can begin your weekend transformed! Come get moving and get your daily exercise in with a session with one of our trainers!

View our class schedule HERE on the website or click HERE to sign up for a session on our TransFit Athens App! We can't wait to see you in the studio soon to start September with STRENGTH!

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It has been a FULL month at the studio with our middle school girls! We welcomed 4th through 8th graders into the studio, and it has been such a blessing! Our trainer, Mallory Gilliam has been working with the girls on seeing their lives as the true gift that they are and knowing that their beauty is rooted in Christ! Each Wednesday night, the girls are such a light in our studio!

Make sure you sign your middle schooler for the next session starting in September! You can register your child on our website HERE or on our TransFit App HERE! We can't wait to see your girls again in the studio!

 

 

 

Let's start September with good nutrition to help our strength this month! Our Director of Nutrition, Katie Woodall shared this recipe for Oven Baked Fajitas that you can try with the whole family!

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Oven Baked Fajitas

Ingredients

  • 1 1/2 pound chicken breast or cutlets
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 onion, sliced
  • 1/2 cup low-sodium chicken broth
  • Taco seasoning (no msg)
  • 1 tsp. chili powder
  • 1/2 tsp. paprika
  • 1 tsp. salt

Directions

  • Combine seasonings and set aside.
  • In a large mixing bowl, cut chicken into slices, then add sliced veggies.
  • Add seasonings
  • Stir well until the chicken and veggies are evenly coated with seasonings.
  • Spray a 9 x 13 inch pan with cooking spray and add chicken and veggies.
  • Pour chicken broth over the top.
  • Bake at 400 degrees for 25-30 minutes.
  • Serve in corn or whole wheat tortillas or lettuce wraps with all your favorite fixings like rice, black beans, shredded cheese, salsa and avocado slices!

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to encourage and inspire you this month! 

Blessings,

Team TransFit

Meet Our Newest Inspirational TransFit Team Member

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Amazing friends,

We are so excited to welcome Pam Adams to our TransFit Leadership Team to help serve and lead our community of women in transforming lives! Pam has been a godly mentor and life coach to many women and we are grateful to add her to our staff to help encourage you!

Pam will be serving as our Director of Spiritual Development and Outreach and will be leading weekly bible studies, prayer time and coordinating outreach in the community for TransFit. We are excited to share these new opportunities for your to deepen your whole body health transformation in September! Remember that nothing happens in isolation. Everything is connected. Your body, your mind, and your spirit! Pam has such an amazing story, and we know that she will be such a light in the TransFit studio!

Learn more about Pam HERE!

"About five years ago, I was at a transitional point in my life (about to be an empty nester) and desired to take better care of my physical health. I asked around for recommendations for personal trainers and a friend suggested TransFit.  I knew as soon as I checked out the website and Caroline’s biography, that this would be the place for me. I saw that she had been a competitive UGA gymnast and the sport was a passion of mine when I was younger, though in no way was I even near her level! What I didn’t know, was the extent to which I would be blessed once I stepped into the studio. I got way more than a personal trainer! I gained a dear friend and sister in Christ (although I also like to think of her as my real, much younger little sister that I never had). Caroline’s philosophy extends beyond the physical. She knows and tells her clients often through words and the way she lives her life, that the mind, body, and spirit are connected, and all are important to living life to the fullest. TransFit is where we can connect all these facets of life! 

I have been married to a wonderful man, Mark, since 1984. We met at the University of Georgia and married a couple of months after graduation. I taught school for the first five years of marriage, but soon life got busy with Mark’s career which included many moves around the country as well as an international move to Chili, and raising our three boys. During these years, I invested most of my time in women’s ministries, serving on leadership teams, having some of the most amazing spiritual mentors. Some of these women have had such a great effect on my life that they will always be part of my story. When we moved to Athens about 13 years ago, I began working in college ministry at the church we attend, mostly with college women. It’s been a great joy to serve these students. Now, with my last college group having just graduated, I have decided to transition and join TransFit as the Director of Spiritual Development and Outreach, where I will get to serve clients and the community alongside this incredible team. I have a passion for the Word of God and my desire is to help women be spiritually transformed as instructed by Paul in Romans 12:2.

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"Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect."

My role as Director of Spiritual Development and Outreach will be to help women grow in their faith through offerings of Bible studies, meeting with those that desire guidance and prayer, leading service projects to give back to the community, and various other events and activities that promote spiritual health. I am really excited about this opportunity and look forward with expectant joy to serving and seeing what the Lord has for the women of TransFit."

Please give Pam a warm TransFit family welcome! Our Bible Study will start Thursday September 13th 12-1 pm in the studio. 

 We are here to serve you and help you transform in body, mind and spirit. Please email us any prayer requests or if you would like to set up a 1-1 with any of our TransFit staff. 

Get ready for more exciting September news coming soon!

Love and Blessings,

Team TransFit

How Can You Finish August STRONG and COMMITTED?

Sweet friends,

Can you believe the month of August is almost over? We are so excited to energize and inspire you this week! Let's finish the month strong and stay COMMITTED to our goals and dreams!

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Remember our great COMMIT acronym to help you finish strong this month! 

C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

M- MINDFULNESS-  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

I- INTENTIONAL-  "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are!

Believe it beautiful friend, and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Take action each minute this last week in August! Commit to being all in TODAY!

Be inspired by our August client spotlights Erika and Marren! 

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This month, we focused on staying COMMITTED to being ACTIVE EVERY DAY! Stay strong in the last week of the month, and go on a nice walk around the neighborhood, a hike with the family, swimming with your kids, coming into the studio for a session or stretching! Just make sure that you are moving for at least 30 MINUTES each day!

We also focused on staying hydrated and drinking at least 80 oz of water each day! Please turn in your calendar at the end of the month to be entered in to win your FREE MONTH of sessions! 

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This month, we also COMMITTED to transforming our health and our nutrition! Though preparing healthy, wholesome dinners can be challenging during the busy week, we want to serve you with this meal plan to make it a bit easier! Our nutrition consultant, Katie Woodall, and dietitian, Kaeti Shurling, shared this plan to help! Let's finish out the final week of August strong and try some of these healthy recipes that your entire family can enjoy!

Click HERE to access our FREE recipes and meal plans!

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Ladies, make sure to sign up for sessions in advance, so that we know you are coming and can plan for you! Don't forget about our new sessions and we have some exciting events and news transpiring in September so get ready!

You can sign up on the app HERE!

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to encourage and inspire you this week! 

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Blessings,

Team TransFit

High-Protein Salad You NEED To Try!

Sweet friends,

We can't believe August is almost over! This month, we focused on COMMITTING, whether in our exercise, our nutrition or our spiritual journey. It's been a great month at the studio and we want to encourage you to finish the month STRONG and COMMITTED to our goals and dreams!

REMINDER: Our challenge this week is to incorporate high protein snacks in our daily nutrition plan!

Here are some great suggestions of snacks that you can take with you on the go in your busy schedule this week!

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Here is a salad full of protein you can try at home this week with your family to stay committed to your nutrition!

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Southwestern Salad

Ingredients

  • 1/2 ripe avocado
  • 1/2 cup packed fresh cilantro
  • 1/2 cup nonfat plain yogurt
  • 2 scallions, chopped (optional)
  • 1 clove garlic, quartered
  • 1 tablespoon lime juice
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon salt
  • 3 cups mixed greens
  • 1/2 cup black beans, canned (rinsed) or cooked
  • 1/2 cup corn kernels, fresh or frozen 
  • 1/2 cup grape tomatoes
  • 1/4 cup edamame

Instructions

1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, oil, and salt in a blender; blend until smooth.

2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn, edamame and tomatoes. Sprinkle with a touch of Mexican cheese! 

Blessings,

Team TransFit

Are you ready for a Nutrition Challenge You CAN do this week?

Good morning, sweet friends,

 Today is the day! You are ready for a new nutrition challenge! This month, we are focusing on COMMITTING each day to our whole body health plan! Let's focus this week how we can commit to our health by making some changes with our nutrition! 

YOUR CHALLENGE THIS WEEK: ADD IN HIGH QUALITY PROTEIN SNACKS!

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One new way you could COMMIT this week is to increase the amount of high-quality protein that you include in your daily nutrition plan! Protein is an essential food for repairing muscle tissue and keeping you feeling full longer. Replace processed foods with quality protein and you will feel the difference. A great way to incorporate this essential protein in your diet is to include it in the snacks that you eat throughout the day! High protein snacks (15-20  grams) should be consumed 30-45 minutes after workouts for maximum muscle building and repair benefits. They can also be consumed as a snack throughout the day to fight cravings and to help manage weight. Below are some suggestions of snacks that you can take on the go during your busy schedule. COMMIT to incorporating a few of these snacks in your diet this week!

Here are some of our dietitian, Kaeti Shurling's favorites:

  • 1/4 cup of nuts (cashews are a great option!)
  • 1/2 cup of trail mix
  • 1 cheese stick
  • 4 oz of low fat cottage cheese
  • 1 hard boiled egg
  • 1 cup of plain Greek yogurt with slivered almonds
  • 1/2 cup of cooked Edamame
  • Koia drinks
  • 1/2 cup of chickpeas
  • 1/2 cup of black beans
  • 3 oz of tuna
  • Kind Bars (under 5 grams of sugar)
  • 2 tbsp of peanut butter
  • Turkey roll-ups
  • Rice cake layered with nut butter and chopped walnuts
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Here is a homemade protein bar that you can make this week and also store to take with you on the go!

Homemade Protein Bar (Approximately 180-220 calories, 15-20g protein)

Ingredients:

  • 2 & 1/2 cups whole grain oats
  • 1/2 cup natural creamy peanut butter
  • 4 scoops vanilla protein powder
  • 1/2 cup unsweetened almond milk
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon

Directions:

1. Line a 8x8 dish with wax paper

2. Mix all ingredients by hand

3. Press mixture down into dish, using a spatula to flatten

4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

Try out these great high protein snacks and COMMIT to your healthy lifestyle with a delicious, higher protein nutrition plan!

High Protein Trail Mix

  • 1 cup lightly salted almonds
  • 1 cup lightly salted walnuts
  • 1/2 cup sunflower seeds
  • 1 cup dried cranberries or blueberries
  • 1/2 cup dark chocolate chips (leave chocolate chips out if you will be outdoors) 
  • 1 tsp. sea salt
  • 1 tsp. cinnamon

**For nut allergies, replace the almonds and walnuts with pumpkin seeds & sunflower seeds!

You can always toast the nuts in the oven at 450 degrees for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place 1/4 cup into snack bags and keep in your snack basket! 

We are excited to see you this week to help you reach your goals!

Blessings,

Team TransFit

Our Inspiration of COMMITMENT This August!

Sweet friend, 

It has been a wonderful month at the studio. School is back in full swing and you are ready to set new goals! We love seeing you all back with smiles ready to COMMIT this August! We have challenged each of you to get active for 30 minutes a day and drink at least 80 oz. of water! We believe in you and know you can do it. The winner of the challenge will be entered into a raffle for a MONTH of FREE sessions!

Today, we have the privilege of sharing an amazing client spotlight with you. Erika and Marren are our August client spotlights! These two ladies have been so dedicated and focused on making small changes daily which have led to amazing BIG results! Erika and Marren inspired our theme of COMMIT this month, as that is the word to define their transformation stories. We are so proud of this incredible mother daughter duo and are excited for you to read about their journey! 


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Erika's Transformation Story: 

"I started at TransFit two years ago as I wanted to get physically stronger/healthier, wanted to be a positive example to my kids and wanted to get rid of the flappy “bat wings” on my arms. I knew Caroline from church and knew several people that had only positive things to say about working out with the TransFit team. While I had enjoyed serious hikes and backpacking in my twenties, and even became a pretend runner for a short while and ran a couple marathons (bonus – if you are one of the slowest runners, they let your husband ride his bike beside you to sing songs and scout out bathrooms!), my workout efforts for the past 20 years have been totally sporadic. I needed a way to view exercise differently and have been SO thankful for the TransFit approach of focusing not only on our bodies but our minds and spirits as well. Remembering to see this as a form of worship makes all the difference! And this is why I felt confident in having Marren get involved at TransFit – I knew it would be a safe and helpful place for a teenage girl to learn about long-term health and what that really means.

Last year, Marren joined me in the weekly yoga sessions at TransFit and it was great for us physically, but also a great bonding time. So much so that when we were planning a 6-week, 10K mile family road trip for this summer, Marren and I knew we wanted to focus on staying healthy with our eating and workouts. We talked about the best way to do this and we came up with bracelets to wear each day as reminders and Marren came up with the word “Commit” so we had them made and wore them each day – we still do. What a totally different road trip from the previous ones! Our normal “car foods” were changed – instead of chips, special cookies, and marshmallow trail mix, we had apples and bananas. We made an effort to hike more and work out at hotel fitness centers, and we did squats or some kind of exercise at every gas station stop.  Sometimes other travelers joined us! My big feat – I only had one bag of Cheetos during the entire trip. Total record for me!  But while on the trip, we also knew we wanted to start the Fall with stronger bodies and committed schedules for working out so we set up personal training sessions 3x per week for 5 weeks in July/Aug for a jump start. It was awesome and we are geared up for an exciting year!

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I enjoy seeing my body take shape in ways I’ve never known in my life and the feeling of satisfaction after a tough workout. It makes me so thankful to have a body that can work out like this – even though I’m not the fastest, strongest and far from the most coordinated – God has given me a strong body and the TransFit team reminds us to be grateful and not compare.  And I SO enjoy seeing the other women at TransFit who inspire me each and every session. They amaze and encourage me in great ways they don’t even realize! 

Most challenging is making sure I’ve had enough water to drink as I can tell that makes a huge difference in my exercising success. I am one of those people that is never thirsty, I don’t drink with meals and drinking my daily water takes planning and effort. Lame but true. I have implemented several “tricks” to make it easier – I fill the bottles at night so they are room temp in the AM (I don’t like it cold), I number my water bottles so I can feel a sense of accomplishment as I complete them, and I will sometimes cut up strawberries to flavor them. I am so bad at drinking water that I added it as a “daily chore“ for my kids from the time they were little and it has worked – they both drink tons of water each day since it is now a habit. 

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I’m excited for our new routine which is 2 small group sessions and 1 yoga session per week at TransFit and then walking or playing badminton at home for 30 minutes on the other days. We also plan on adding in weights and bands for home use. Having a workout warrior buddy living in the same house with me keeps me accountable and encouraged as I don’t have to do this alone!

Both of my kids have vastly different, but very strict food restrictions and diets. It is God’s sense of humor that someone like me – who likes protein bars, cheese hot dogs, Spaghettios from the can, and anything packaged that can be microwaved/not cooked – has kids that require “real” food to be top-of-mind every moment of every day. But what an incredible blessing that both of them have healthy brains and bodies greatly based on the food that goes in them. The fact that they both manage their own diets, know what they can/can’t eat and know the science behind their diets is great, but they also don’t complain. Our big saying is “it’s just food” and we take our own everywhere. It doesn’t have to match what everyone else is having. That they can manage their health in this positive way will help them for life and I’m thankful my husband and I were able to help guide this – with a ton of support from professionals and prayer warriors. Additionally, my kids having their “own faith” was our number one goal for their lives and we’ve been so thankful to see that happen. 

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The main goal is to keep up the sustained level of working out 3x a week at TransFit and then at home as well. We are scheduling for the full month so I don’t inadvertently double book any meetings or activities during those times. We see this as a top commitment and my goal is to treat it as such. 

I’m also continuing to work on my water intake. I think this one will have to remain on my goal list for a long, long time!

While I’m generally an energetic person, working out provides a more sustained level of energy throughout the day both mentally and physically. Also, I’m more “eager” to move big limbs in the yard or climb stairs in the house than I would have been before – just because I know I can. And it provides great time and memories with my daughter – from working out to planning our food to talking about the music or devotions we heard at TransFit that day!

And I have learned the wonders of having a baseball hat and clean t-shirt as quick changes when I must get to a meeting/event without having time to shower."

Erika's Favorite Recipe: Vega Chocolate Peanut Butter Protein Snack Bar

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Marren’s Transformation Story:

"I first started at TransFit last year by attending weekly yoga sessions with my mom. Those were great, and I had been doing a C25K program and some exercise at home as well. But 2 ½ months ago, I got serious about changing my habits. This summer, my family went on a 6-week cross-country trip, and I realized I wanted to have more consistent workouts when we returned so we scheduled personal training sessions to help jump-start the process. When we came back from the trip, I started going to TransFit with my amazing mom 3 times a week for 5 weeks straight and we worked out at home 3 other days of the week. It was exciting to see the changes!

Also, a few weeks before we left on our trip, I started working with Katie Shurling, the TransFit registered dietitian, who is awesome!  She has helped us SO MUCH with my PKU, which is a genetic metabolic disorder that essentially requires me to eat way less protein than most people. (I like to say I’m a mutant and I’m sure there has to be a superpower within me because of it!) This means no meat, no dairy, etc. so it is hard to ever feel really full and hard to find good food options. But Kaeti has given me so many yummy food choices that are healthy and low in protein and help fill me up. She also works with me on the MyFitnessPal app so I can track my protein and calories in one place, which is much easier.

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I LOVE the way exercising makes me feel! When I am done working out, I (usually) feel invigorated and ready to take on the day. Exercising helps me feel less moody and just overall happier throughout the day. The most challenging part for me is actually doing a workout, whether that means going for a walk or coming to TransFit. Some days I just don’t feel like doing anything, but I am always rewarded afterward. 

I exercise about 6 days a week, with one day just of resting. At home, my mom and I usually go for a walk around the block or at OVP or we play badminton together. 

I have dyslexia and have had to work hard to learn the ways my brain functions. I’ve had eye patches that I despised, extra hours of studying, and many frustrating days, but now I LOVE to read and write and I am so thankful to everyone who helped me with this challenge. 

I am working on staying COMMITTED throughout the school year when working out is going to be harder to fit in my schedule. Also, I want to share my new love for working out with others and encourage them that exercising can be so much fun! I just bought a shirt that says “I don’t have to work out. I get to work out” and I fully believe that. 

Now that I have started working out and eating healthier, I feel so much better, physically and emotionally, and I have way more energy. I feel more alert and am excited to see what the day brings. I also feel good about myself and am thankful for the wonderful body God has given me."

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Erika and Marren, we are so incredibly proud of you and your transformation. We are thankful to join alongside both of you! We hope that you feel so encouraged after reading their stories! 

If you would like to meet with any of our trainers, nutritionist, or registered dietitian, you can email us at transfitathens@gmail.com for more information! Let us know how we can help you COMMIT to living transformed! 

Blessings, 

Team TransFit

COMMIT to Your Goals! Walkers & Runners- These Exercises Are For YOU!

Happy Friday!

Good morning beautiful friend! What an amazing week in the studio as we are getting re-energized for this new school year and month! Our COMMIT August challenge goal is to move 30 minutes daily. What better way to get active this month than to prepare for a race! Whether it's a 5K, 10K, half marathon, marathon, or the race of LIFE... we want to encourage you and help you allow your body to feel its best! Today, we want to share with you our Glute Exercises for Walkers and Runners! These exercises are great to add to your training! 

October in Athens= ATHHALF! We hope that you will join our TransFit team, as we prepare for the race! This year, AthHalf is offering a 5K and half marathon! Whether your running or walking, we hope that you will set a goal to come out and be with us! Here is the Half Marathon Training Plan! This week will wrap up the first week of the half marathon training! It's not too late to get started! Click HERE to download the FREE half marathon training plan

In addition to your training, here are TWO amazing meal plans to help you continue to live transformed! Don't forget to check out our website for access to healthy recipes on our HEALTHY LIVING tab of the website

Ladies, we can do this! Let's make it a goal to complete a race before 2018 ends! If you would like to meet with one of our trainers for more information on how to prepare for a race, please email us at transfitathens@gmail.com and check out our website for more information! 

Sessions are filling quickly, so make sure to sign up in advance!! You can sign up by clicking the link BELOW! We can't wait to see you in the studio! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

COMMIT to Your Nutrition- FREE Back to School Meal Plan!

Hey, sweet friends!

What an awesome start to August this week in the studio! We are so excited you are COMMITTING to your whole body health this August! Let's reset, recharge, and stay focused to make August our best month, yet!

A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are ready to get back into our routine of healthy lunches and dinners! Sometimes, though, the thought of planning out meals might seem overwhelming to you. That’s why we’re going to help you jump back into this school year one step ahead! We want to serve you, amazing friend! 

TransFit Nutrition Consultant, Katie Woodall & Dietitian Kaeti Shurling are sharing a full week's meal plan with you (on the TRANSFORM section of the website or click HERE), so your meals and workouts are already planned out for you and your family! Wahoo! A week’s worth of family-friendly meals with recipes are laid out for you to help make this transition back to school a smooth one! We’re even giving you a shopping list so you can breeze your way through the grocery aisles!

A new school year is a great time to get your kids to try some new healthy foods! But let’s not get crazy — remember we have to ease them into it, right? Let’s be real. Most kids could eat a peanut butter and jelly sandwich every single day (or is that just mine?) Give yourself and your kiddos some grace but set a goal to some new healthier recipes this month.  We are here to help any way you need to get your family back on track.

In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day! 

1. Protein. 

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butter (great for dipping, too), beans, hummus or hard-boiled eggs.

2. Whole grains.

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

3. Colorful fruits and vegetables.

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

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4. Sweet and salty snacks. 

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

5. Hydration.

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars.

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Use this lunchbox prep time as a chance to connect with your children! Take time to ask them about school or their friendships. Encourage them, and of course, use this opportunity to talk about why we choose healthy, nutritious foods!

And remember, you’re setting an example for your family! These little ones are watching you — taking a little extra time to prepare for the week can be a way of showing your family that you’re honoring your body with healthy foods at lunchtime, too!

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Reflect on our verse for this month: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to planning healthy lunches and dinner for your family. We believe in YOU! If you would like to meet with our Nutrition Consultants or Registered Dietitian to help you with a plan for feeling your best please email us!

In addition, our middle school (5-8th grade sessions and our 4th grade sessions) will begin THIS Wednesday! We hope that your school year will be off to a great start! We are praying for each of you as the school year begins! 

Love & Blessings, 

Team TransFit

COMMIT This August! 🙌🏼

Happy August!

Wow, we can hardly believe August is here! This month we are going to COMMIT--in all that you do, whether it is your exercise, your nutrition, or your spiritual journey we want to help you to COMMIT to your goals and dreams this month! 

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"Commit to the LORD, whatever you do, and He will establish your plans." Proverbs 16:3

Here is a great acronym to help you be inspired this month! 

C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

Remember this truth from scripture and be bold and CONFIDENT because YOU have been specifically created in God's image for something amazing. Walk in the light of confidence today. 

O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

We were not called to an easy life, but blessed are we who give our best with what we have! Every detail, even the mundane tasks of laundry and cleaning can bring glory to God! Exercising and eating well some days will not be easy, but your body is capable of more than you can dream of and by treating your body well you're honoring God. 

M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

Let's be ALL IN this month! Even the days you don't feel like it, just show up, give yourself grace, and give your best surrendering every ounce of yourself- heart, mind, body, spirit to His loving hands. A smaller dress size or a weekend party can be temporary motivation, but the ultimate prize- living fully for Christ- is the true motivation.  Start today and let's encourage each other.

M- MINDFULNESS-  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

When we shift our thoughts to thanksgiving, our attitude shifts and our hearts soften. Turn your grumbling into gratitude and be HERE! Be present and be thankful for the blessings that you have! Daily or hourly, repeat this truth and believe that all things are possible when we present our request to Him. 

I- INTENTIONAL-  "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

"Whatever you do", let these words speak to your heart! Surrender and submit yourself daily to Him first and He will guide you. What YOU focus on grows- be intentional with your time, your thoughts, your goals, and your dreams.  Schedule your exercise, meals, quiet time intentionally this month! 

T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Remember beautiful friend that comparison is the thief of joy. Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are! Believe it and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Take action each minute this August! Commit to being all in TODAY!

As our summer schedules come to an end and the school year begins, I want you to activate your mind, body, and spirit to make August the best month yet! Our goal in AUGUST is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Click on the calendar below to download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a month of FREE sessions!

We can do it! COMMIT to your whole body health in August! We would love to inspire one another, as we COMMIT this August! Mark your calendar for our Middle School Girls Sessions starting August 8! The session will meet on Wednesday's from 4:30-5:30! For the month of August, we will also be offering a 4th Grade Girls session on Wednesday's from 3:45-4:30! You can sign up on the FREE TransFit app! You can purchase the 4 pack of sessions or the individual sessions! We hope to see you or your friends/daughter(s) on August 8th! 

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If you have any questions, please email us at transfitathens@gmail.com. Send us your July push up challenge calendars to be entered into a raffle for a MONTH of FREE sessions!

Commit this August! We believe in YOU!

Blessings, 

Team TransFit

Tips to Make The Second Half of 2018 Your Best!

Clean slate, yes, it's Sunday! Let today be a fresh start for YOU! You can make the 2nd half of 2018 your best! Today, shift your thoughts... focus on being thankful for the body that you have and set a new goal (or two) to ensure you are treating your body with care and respect! Write this goal down, put the goal as a reminder in your phone, and tell a friend- that is how you make your goals become reality! 

One new goal could be to increase the amount of high-quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue,  building and toning muscles, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits and should be consumed as a snacks during the day to fight cravings and help manage weight.

Here are some of our Dietitian, Kaeti Shurling's,  favorites:

  • 1 hard-boiled egg- 8g
  • 1/2 cup chickpeas- 18g
  • 1/2 cup cashews- 16g
  • 3 oz of tuna- 25g

Try out these great high protein snacks and start your healthy lifestyle with a delicious, higher protein nutrition plan!

Here is a high protein healthy popsicle to try this week! 

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Ingredients:

  • 1 1/2 cup – strawberries
  • 1 1/4 cup – coconut water
  • 1 teaspoon – honey
  • 4 teaspoon – chia seeds
  • 1 1/2 cup pieces – mango

Directions:
Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in 2 teaspoons of chia seeds. Set aside. Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 teaspoons of chia seeds. Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set. Makes 10 (3 ounces) popsicles. If you have an Ice Pop Maker let it freeze for 45 minutes and then add wooden sticks so they stay in place better and the lid will come off easier.

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Additionally, here is one of our favorite workouts you can try today! Add this workout to your week and then enjoy a high protein popsicle after! Let's do it, ladies! 

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We hope that this second half of 2018 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2018! If you would like to schedule a 1-1 appointment for nutrition or personal training, you can purchase a package on our FREE app or website, or you can email us at transfitathens@gmail.com. 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

July Client Spotlight You Don't Want to Miss! Diving Into HIS Grace for Transformation!

Sweet friends, 

Can you believe July is almost over?! Each of you has worked so hard this summer! This month our theme was DIVE into GRACE! We made a goal to intentionally dive deep by being more intentional with our bodies, minds, and spirits.  We hope that you felt encouraged by friends, family, and our TransFit community!
 

Today, we have the pure joy of introducing you to one of our amazing clients, Lauren Douglas!

Lauren is an amazing friend, wife, teacher, and overall incredible woman. She radiates light and love and you instantly feel that when she smiles so brightly or gives you the best heart-felt hug! Lauren is genuine, kind, and one of the hardest working women I know! You will love her spotlight as she speaks about giving herself grace though-out this past year. My prayer is that her testimony will inspire you to dive into everything you do with your whole heart, soul, mind, and strength while giving yourself the grace to be uniquely YOU

Lauren, like many of our clients, has been exercising diligently through all 9 months of her pregnancy. We all have something these days: an injury, an illness, a hard day, or some type of stumbling block. We are stronger together and when we show up, TOGETHER, we can transform whatever we put our minds to! Let's do this friend! 

Congrats sweet lady! Thank you for giving your all and for inspiring all women that by giving your best one hour, one day at a time you can reach your goals! 

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When my husband, Will, and I found out we were expecting our first baby at the end of July I made a plan to keep myself physically and emotionally healthy throughout my pregnancy. It helped to know that what I was doing for myself was having a direct effect on my growing baby. Part of that self-care included extending myself a lot of grace, especially during the first trimester! I found myself extremely tired and nauseous at the end of the day so made a simple goal to maintain one strength based workout per week and go on one walk/run per week. This felt doable without feeling I was over-exerting myself. I started counting afternoon naps as an integral part of my self-care: ). Once I was feeling like myself again I made three goals to focus on. 1) Get in three workouts a week, 2) drink 100 ounces of water a day, and 3) eat greens every day. Again these were achievable and I knew would benefit me and our growing baby boy.

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I had a friend encourage me early on to just keep showing up, no matter how many reps you get to in a session or how out of breath you feel, just keep coming back. She promised that I would feel better during pregnancy and once the baby was here. That was some of the best advice! When I showed up to the TransFormer classes I was so encouraged by Caroline, Lisa, Mallory, Katie, and all the women I was working out alongside. So thank you for encouraging me and lifting me up each time I stepped foot into TransFit! There were days where I didn’t get to a mile during the cardio block or I had to stop and take a breather after only 10 reps, but the support and encouragement I felt from the TransFit community kept me coming back. Just showing up benefited not only my physical health but my emotional health as well. 

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I tracked my measurements to help keep me accountable, but also celebrate the work my body was doing to grow this baby. At first, it was hard/scary to see those numbers grow, but I knew it was needed to support a healthy baby. I focused on meeting my goals each week and saw the growing numbers as important work my body was doing. 

Smoothies became my best friend. I throw so many good things in there and know I am getting the nutrition I need. Kale, spinach, cauliflower, protein, hemp seeds, chia seeds, flax seeds, yogurt for the probiotics, avocado for the healthy fats, were all things I’ve incorporated into a smoothie. They’re an easy way to pack in nutrients when you may not feel like eating yet another salad.

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Here is one of my favorite smoothies:

  • 1 1/2 cup coconut milk
  • 1 scoop vanilla vega protein powder
  • 1/2 avocado
  • 1 cup spinach
  • 1/2 cup frozen cauliflower
  • 1/2 cup frozen peaches
  • 1 tbsp hemp/chia/flax seed mixture
  • Blend until smooth

We are calling it the BeaUtiful Skin Smoothie

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This smoothie is a delicious, energizing meal replacement and is so good for your body, mind, and especially your skin. The high protein smoothie is great for post workout! The avocado has good healthy fat for elasticity with your skin and will help keep you full! By adding in a tablespoon of Chia seeds, you will receive Omega 3 three fatty acid’s which are so good for your bones, skin, and heart! The added spinach and cauliflower bring in tons of Vitamin A and C great for your immune system! We added just a sprinkle of almonds on top because we like a crunch, but that’s optional.

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I’m days away from meeting our baby boy and am excited to introduce him to the TransFit community! I know once he’s here it will be important for me to get back to working out but plan to extend a lot of grace as I navigate this new adventure of being a mom.

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Lauren, we are SO proud of you! We can't wait to meet your sweet baby boy! 

Ladies, we hope you feel encouraged and inspired by Lauren's story! What a testament to diving into HIS GRACE this month! Let us know how we can help you to live transformed. Make it count this July- let's finish July strong! 

Email us at transfitathens@gmail.com if you have any questions! 

Blessings, 

Team TransFit

Toned Arms For the Summer?! Your NEW Favorite Arm Workout! 💪🏼

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Sweet friends,

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 20 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders but your total upper body strength. Remeber to get in at least 3 sets of the below exercises! 

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Add this Transform Your Arms workout to the push-up challenge! You will be stronger in your upper body strength and it will help to increase the number of push-ups that you are able to do! Remember that anyone who completes our July Push-Up challenge will be entered into a drawing for a MONTH of FREE sessions! Let's do this ladies!

  We would love to hear your favorite arm exercise! For more arm workouts or any workouts, and yoga sequences go to our TRANSFORM section of the website! You can also download our FREE app for workouts, inspiration, and recipes! Keep pushing yourself, as you complete the push-up challenge! 

Mark your calendar for our Middle School Girls Sessions starting August 8! The session will meet on Wednesday's from 4:30-5:30! You can sign up on the FREE TransFit app! You can purchase the 4 pack of sessions or the individual sessions! We hope to see you or your friends/daughter(s) on August 8th! 

Let us know if there is anything we can do to help you reach those goals for July! May you rest in His love for you, today, beautiful friend! Through His love and grace, you can find FREEDOM!  We have loved DIVING into the book of John with you this month. Be on the lookout as our TransFit Bible Study will start in September! 

Blessings,

Team TransFit

Ready, Set, RUN!

Let us encourage you! 

Yes, we have completed 1/2 of 2018! Finishing 2018 with excellence, success, reaching your goals and dreams is within your reach! We believe in you and know that achieving your dreams does not happen by accident!  Are you ready to come out of your comfort zone to accomplish a new goal? Let's re-light the flame and come fully alive, renew our minds, and believe you CAN do this! 

Summer is a great time to be outside -running, walking, or jogging for fun or training for a new race.

If you are not a "runner" walking, jogging, and movement is important for your transformation. Meet below, Lisa Patton, our TransFit Running Coach and Personal Trainer, Lisa tells us her Top 10 Reasons to Run below!

Come out of your comfort zone and try something NEW! The Athens Half Marathon and 5k is the October 20th/21st weekend and now is the time to start training to walk, run, or jog this amazing event!  We have a FREE training plan below! 

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Lisa’s Top 10 Reason’s to RUN! 

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“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer, and perfecter of faith.”

10. To achieve goals! 

There is a variety of goals to be set for a run; finishing a workout, going farther, going faster, and more. As an added bonus, setting and achieving goals boost your confidence and self-esteem!

9. To tone legs and butt! 

Not only is running an awesome heart-pumping workout, it also serves as strength training for your legs and booty! When running your lower body carries your entire body weight and with each run, your bones and muscles get stronger.

8. You can do it anywhere. 

At the park, in the city, in the neighborhood, or on the beach you can run. If the weather doesn’t allow, hit the treadmill.

7. Running burns serious calories. 

Typically running can burn an estimate of 100 calories per 10 minutes depending on pace. Jogging/Running helps us keep a healthy body weight. After a run be ready to fuel your body with healthy food choices.

6. Running gets you outdoors to enjoy God’s beautiful creation. 

God has given us such an incredible world to enjoy. Even if you're not going to stop and smell the flowers during your cardio workout, you can look around and smile and thank God for His awesome work.

5. Running reduces stress! 

Not that any of us have stress in our lives, but just in case please note Minutes into your run your brain begins to release hormones that naturally improve your mood, making you calmer and more relaxed... YES, PLEASE.

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4. Running can be family time. 

Your run can include the kids biking beside you or a chat with your husband about weekend plans. A run can look like a fun game of chase with the entire family. When its race time the family can be there cheering you on or running beside you.

3. Running is SOCIAL! 

It is amazing how much better you feel after a run with your friends. It’s a time to encourage each other, sometimes vent, and then encourage again. It’s a recipe swap and family activity planning. It’s also a chance to get to know someone new and make friendships that will always share a special bond.

2. Running can be Quiet time. 

I know I just raved about running being fun with family and friends, but sometimes it also a time to be alone. A time to clear your mind, to be quiet, to think, to daydream, to pray, to listen.

AND MY NUMBER 1 REASON TO RUN... 

1. WORSHIP! 

God has given us such amazing gifts; our bodies, our friends, our health, our minds, our world, our community, and our families. These are just a few of the things we are reminded of and can praise Him for on a run or walk! 

“You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous”

Psalm 139:13-14

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October in Athens= ATHHALF! We hope that you will join our TransFit team, as we prepare for the race! This year, AthHalf is offering a 5K and half marathon! Whether your running or walking, we hope that you will set a goal to come out and be with us! Here is the Half Marathon Training Plan!

We believe in each of you and know that each of you can do it! In preparation for the half marathon or any race and distance you need, Lisa and Caroline have made a full performance runners package just for you! This eBook includes a full performance health and fitness package with a detailed running plan leading up to the race, runner's specific strength workouts, best stretches for runners, top foods list for runners and a meal plan specific for runners! Click HERE to purchase the eBook! For a limited time, the eBook will be offered for $4.99! 

Enjoy your week! Remember the July goals you have set! If you would like to have a running training session with our running coach, Lisa, you can purchase a session on our website or email us at transfitathens@gmail.com. 

Let us know how we can encourage you! We can't wait to see you in the studio this week! 

Blessings, 

Team TransFit

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Healthy Gut = Healthy YOU!

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So many great questions about probiotics this month. Gut health is one important part of whole body health. Did you know most 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. What does this really mean? The types of bacteria in our gut controls the way we think, behave, and feel.  Your gut health is vitally important in your transformation journey. 

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Let's make a new goal this month to maintain a healthy balance of good and bad bacteria in the gut. 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. These areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causing 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.  Take more deep breathes and use exercise to de-stress.
  • Read food labels to decrease added sugar and processed foods
  • Eat whole, live, raw foods
  • Supplement with a quality probiotic (kombucha, supplement, fermented foods)

The colon (gut) has at least 500 different kinds of bacteria! One of the bacteria is the bifidobacteria making up the majority of the "good" bacteria that is in your gut. This good bacteria is benefited by the intake of probiotics.

Probiotics can help your digestive tract and help take up space in your stomach that could be taken over by a less healthful product or organism. Probiotics can be found in foods that have live and active cultures. A great source of probiotics is found in yogurt, kefir, Kombucha, and sauerkraut.

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It is important to choose yogurt products that are made with milk from cows that eat organic food. Additionally, try to choose yogurt or kefir that does not have any added sugars, colors, or flavors that have been added by heat after that was fermented. The best way to know if you are choosing yogurt that has the probiotics you need is to see if it has the LAC seal, standing for Live and Active Cultures. We encourage you to add more probiotics into your diet and then help the probiotics by eating more fiber, too!

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Fiber is important for overall health, but it is found that around 90% of Americans do not meet the recommendation for dietary fiber. Women should work to eat 25 grams per day and studies encourage you to have 40-50 grams of fiber, in order to have optimal gut health. Adding fiber and probiotics to your diet can help the number of probiotics in your colon, this will improve your health.

Here are some fiber-filled foods you can add to your diet! 

  • Avocado- 1/2 cup serving size with 8 grams of fiber 
  • Raspberries- 1 cup serving size with 8 grams of fiber 
  • Lentils, cooked- 1 cup serving size with 15.6 grams of fiber
  • Black beans, cooked- 1 cup serving size with 15 grams of fiber 
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In addition to your dietary needs, it is important to focus on your exercise, time spent resting, and the amount of sleep you get each night. As you know, exercise is such an important part of whole body health. Regular exercise can help you have a greater diversity of bacteria in your stomach. Also, we forget that rest is needed for whole body health. Stress can add to the amount of adrenalin your body gives off and therefore speeds up everything occurring in your body. As a result, adrenalin can cause your food to pass through too quickly and can lead to a negative impact on your stomach's health. Take time each day to check in with your exercise and rest balance. 

Here are some great recipes that will add in more probiotics and fiber to your meals! 

Flora-Flourishing Meal in a Jar

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  • 1/2 cup Greek yogurt
  • 1/2 cup plain Kefir
  • 1 teaspoon real maple syrup
  • 2 tablespoons whole grain oats
  • 1 tablespoon chia seeds
  • 1 teaspoon ground cinnamon, plus additional for sprinkling 
  • 1/2 cup frozen mixed berries 
  • 1 tablespoon sliced almonds or nut of choice

In a mason jar or bowl, combine yogurt, Kefir, syrup, oats, chia seeds, and ground cinnamon. Let stand 5 minutes.  Top with frozen mixed berries in jar or layer the mixture. Sprinkle with cinnamon and top with almonds. Refrigerate overnight or up to two days. 

Farro & Black Bean Salad

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  • 1 cup of  farro, cooked according to package directions 
  • 1 15-oz. can black beans, rinsed
  • 1/2 cup corn or edamame, (thawed if frozen)
  • 1 roasted red bell pepper (from jar), diced
  • 2 large garlic cloves, peeled and minced (about 3/4 teaspoon)
  • 1/2 cup chopped fresh cilantro or Italian parsley
  • 1 tablespoon red-wine vinegar
  • 2-3 tablespoons lemon juice 
  • 2 tablespoons extra-virgin olive oil
  • Salt & freshly ground pepper, to taste 

Combine all ingredients in a medium bowl. Stir gently to combine! Enjoy! 

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Try to add fiber and probiotics to your diet this week. You can do it! If you would like to meet with our nutrition consultant, Katie Woodall, or Registered Dietitian, Kaeti Shurling please email us at transfitathens@gmail.com to set up a 1-1, 30-minute session or 55-minute. This 1-1 session will allow you to talk about you specific nutrition, meal planning, give you new recipes to try, and a plan to succeed! Let's finish this week strong! Let us know if you have any questions! 

Blessings, 

Team TransFit 

Happy 4th of July! Let's Find Our Freedom in HIM!

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Happy 4th of July! 

This month we are diving in deeper in everything we do and today let's focus on the fact that by grace we have saved through faith! That’s when we have freedom & true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing hero's in prayer as we celebrate this 4th of July. 

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Here is a great 4th of July recipe you can try today! Super easy and a huge hit for the whole family! Enjoy!

WATERMELON CAPRESE SALAD

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Chop baby tomatoes, fresh basil, fresh mozzeralla cheese, watermelon- Drizzle of olive oil and balsamic! Toss lightly to coat! Yuummmm....

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We hope that you enjoy your 4th of July festivities while living transformed in mind, body, and spirit! 

Remember, the studio is CLOSED for the remainder of the week! We hope that you continue to live transformed outside of the studio! Don't forget about our July push-up challenge!

Don't forget about our FREE workouts on the website and app, as well as workout videos on the website and YouTube, plus fun and healthy recipes to try for your 4th of July festivities! 

If you have any questions, please email us at transfitathens@gmail.com.

Blessings, 

Team TransFit

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Dive Into Grace This July!

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DIVE

(v): To intentionally jump or plunge headfirst

July has officially arrived and we are ready to dive in! We lit the SPARK of whole body health and wellness in June and now let's dive deeper into nutrition, exercise, and scripture! I love the word INTENTIONALLY in the definition of DIVE. To keep moving forward this July in our goals and dreams, let's clean the slate starting today and dive in by intentionally doing one thing new for your body, mind, and spirit.

What is that one thing you CAN do this month? 

INTENTIONALLY: 

OPEN HIS WORD DAILY

DRINK ONE EXTRA GLASS OF WATER DAILY

MOVE YOUR BODY DAILY

EAT MORE GREENS DAILY

ENCOURAGE SOMEONE DAILY

TRY THE JULY ARM CHALLENGE DAILY

________________   DAILY (fill in your blank)

Write your one thing down, tell a friend, and stay accountable! Dive in deeper this month and challenge yourself to a new goal! We are excited to hear about it!  Remember, His grace is sufficient for us!! Release the past and reset for a new day! Let's dive into all that He has in store for us this month!

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This month, we are challenging you to our Transform Your Arms in JulyPush Up Challenge. Each person who completes this challenge will be put into our drawing for a MONTH of FREE sessions!!! Send us your calendar filled out each day and you could be the winner!! Commit to one thing a day- try doing push-ups daily and if not push-ups, then hold a plank for the number of seconds on the push-up challenge calendar! We hope that you will join us this month, as we transform our arms, our minds, and spirits for the summer! 

If you want more of a challenge, try doing the push-ups on a medicine ball! We believe in YOU!

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We pray that this month you rest in His grace! This month, we are encouraging and challenging all clients and friends to join the TransFit Team, as we study the book of John together! What an amazing way for us to build community than going through the Word together! You can follow along as we read through the book of John this month! 

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If you completed our June squat challenge- please email or text us with a picture of your completed calendar, so that you can be inserted in the drawing for a month of FREE sessions

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We want to remind you that our studio will be OPEN on Monday ONLY and 1-1 appointments will be available all week; however, the studio WILL BE CLOSED Tuesday-Saturday due to the 4th of July! We hope that you will continue to live transformed on vacation!

Don't forget about our FREE workouts on the website and app, as well as workout videos on the website and YouTube, plus fun and healthy recipes to try for your 4th of July festivities! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit