🌟Exciting December News & Client Spotlight to Inspire You to Transform!

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It’s December! Can you believe it?! The Christmas season is here, and we are so excited! Our theme this month is Believe. Everything is possible for the one who believes. You can accomplish your goals, give your best one minute at a time, and live transformed to finish 2018 strong!

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Here’s what you’ve all been waiting for… Our December Challenge Calendar! The goal this month is to complete A MILE A DAY! You can accomplish this by walking, running, riding a bike or coming to a session in the studio. Tag #OneMileADay on Instagram to be entered in for a free session. We just want you to get moving every day. Each week also has an additional challenge to help you transform. This week, we challenge you to drink 80 oz of water per day! Download the calendar below or pick one up in the studio!

Join us for December’s Lunch and Learn because we are doing a luncheon of our and your FAVORITE THINGS! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items and everyone will go home with a new favorite thing. Jami Washington from Downtown Academy will also be stopping by to talk about our service project. Come join us on Thursday, December 13th from 12-1 at the studio.

The cost of attendance is $12 to cover lunch from the Pine. Register on our TransFit app under “Special Events” or click the link below!

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Come join us this month for an amazing afternoon TransFormer session! Lisa will lead you in a transformational workout on Mondays at 4:15. Come meet our new trainer, Corinn, and workout with her during our Tuesday and Thursday TransFormer sessions at 4:15. These two ladies can encourage you and help you finish the year living transformed! Sign up on our app or on our website HERE.

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Follow our spiritual director, Pam Adams, on Instagram this month as she is doing a daily advent devotion in preparation of the Christmas season. She will be studying the book of Philippians and will be posting and guiding us through these truths during the advent season. You can follow her on Instagram at @pamablam or at the link HERE.

We still have a few ornaments left on our Giving Tree! Help us support Downtown Academy by giving them fitness equipment that they can use during recess, PE and after school activities. All you have to do is pick an ornament from our giving tree in the studio, purchase the gift and return it wrapped to the studio by December 14th. You can drop off gifts at the student and put under the tree or give gifts to any TransFit staff!

We have an incredible client spotlight will inspire you! She is an example of believing and never giving up! This beautiful friend, Lisa Irvin, is an example of consistency and accountability, which is key in transformation. Lisa is in the TransFit studio at least two times per week and has food journaled in MyFitnessPal for the last FIVE MONTHS to keep herself accountable! We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lisa, for living transformed and being an inspiration to us all!

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Lisa’s Transformation Story

“I have had an exercise routine of some sort for the past 10 years, but the way I exercise has changed over time. I have always loved running, but injuries forced me to stop. Even though I miss running, I knew it was time for me to find other forms of exercise that better fit my body. Now, my weekly exercise routine usually consists of a weight class twice a week at TransFit and a brisk 4 mile walk 4-6 days a week. I love the feeling of accomplishment after a workout or a walk. I know I’ve done something good for myself. I enjoy walking with a friend for the added encouragement, so it is sometimes hard to make myself go alone but I know I’ll be glad that I went when I’m finished.

This past summer, I began using MyFitnessPal to keep track of my nutrition, exercise and water intake daily. It has made a huge difference in my health and makes me consciously aware of what I am eating and doing for my body everyday. I am working to continue food journaling in MyFitnessPal and keeping up with my exercise routine to reach my goals. My current goals are to continue to stay active and to make healthy choices everyday.


My proudest accomplishment is my family! My husband Greg has been part of a running/walking group for many years, and they are faithful! Rain, shine, snow...whatever, they meet at 6:30 every morning. He inspires me to stay active too! My three children (Jake, Miller and Gracie) are my joy. I am so proud to be their mom! Being healthy and active are so important for my overall happiness. I couldn’t imagine not doing something active on a regular basis. It’s my “therapy”!”i

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Lisa, 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 Lisa’s favorite recipes! It’s a Kale and Quinoa Soup. Curl up with a warm blanket and try it with your family this week!

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Kale and Quinoa Soup

Ingredients

  • 2 tablespoons olive oil

  • 1 shallot, minced

  • 2 garlic cloves, minced

  • 8 baby carrots, chopped

  • 1/2 cup quinoa (cooked)

  • 1/8 teaspoon cayenne pepper

  • 1/8 teaspoon coriander

  • 1/4 teaspoon salt

  • 1/8 teaspoon pepper

  • 2 cups low sodium chicken broth

  • 1 cup water

  • 2 cups kale, chopped

Directions

  1. Heat olive oil over medium-high heat in a soup pot or sauce pan. 

  2. Toss in shallots, garlic and carrots to sauté until tender.

  3. Add quinoa, cayenne, coriander, salt and pepper. Stir over heat for about 3–5 minutes.

  4. Pour in broth and water and bring to a boil.

  5. Lower heat, cover with lid, and let simmer 15 minutes.

  6. Add kale and stir in, re-cover, and let simmer another 5 minutes.

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We are excited to encourage you to finish 2018 strong and reach your goals! We want to encourage you in your journey to live transformed. Please reach out to us to schedule a nutrition counseling session or a one-on-one session at transfitathens@gmail.com. We look forward to seeing you in the studio soon!

Blessings,

Team TransFit

4 Exercises to Improve Your Posture

Good morning sweet friends,

Do you ever slump your shoulders? I often I catch myself with a rounded upper back and shoulders. I know as a middle school girl I was embarrassed by my chest... or lack thereof. I vividly remember my friends complaining of having too much in that department, but I always slumped forward in shame. My mom would always come behind me, tug my shoulders back and tell me to hold my shoulders back and head up high. “Remember your posture, Caro,” she would say on rewind. Now, with my own girls and clients, I hear myself saying the same cues hourly. All this talk about posture had me diving into how to improve our body posture. God then whispered, “nothing happens in isolation— everything is connected, body, mind, and spirit. Your physical posture is important but how is the posture of your heart?”

All this posture talk coincides with a term we use at TransFit “Exercise is Worship.”
Really?!?! Are 50 kettlebell swings considered worship?

But here is what we mean by “exercise is worship”: authentic worship is less about the movement of our body and more about the posture of our hearts.

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The posture we assume when we come to know Him instead of trying to do for Him.

The posture we take when our spirit is in awe of the gracious and loving mercy-giver who created everything, yet who loves us so.

The posture we need when we feel at our weakest but through a relationship with Him we can be made strong.

Exercise is worship! Let’s stand tall with our best posture keeping our eyes and heart focused on Him.

Worship is an attitude rather than an activity.

Worship is a gift not an obligation.

Worship is the posture of our heart toward our Savior.

Let our worship be in every minute, every movement, and in every day. Let our hearts remember His loving-kindness toward us, which never ends. Why? Because, He is worthy. He deserves the praise of our whole heart - our best posture.

Let our worship as the posture of our hearts be the way we are inside, instead of something we do or who we are on the outside.

Moving into this holiday season help us all to remember:

It is not the posture of our body, but of our heart, that is most important. Everything we do “flows from our heart.” When we worship, let our hearts be lifted in adoration, gratitude, and humility to our gracious God. Let’s stand taller today, sweet friends, shoulders pulled back, head held high because we have been given the most amazing gifts.

“Lord, direct our focus always toward you and teach us to follow you in gratitude and love. Adjust the posture of our heart to be fixed and focused on your love and grace. Amen”

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For your physical posture here are 4 exercises you can do today to improve your posture. Maintaining the natural lumbar curve in your low back is essential to preventing posture related back pain. This natural curve works as a shock absorber, helping to distribute weight along the length of your spine. Adjusting postural distortions can help decrease back pain.

Frequently getting up from a seated position and doing these 4 quick and easy realignment exercises can help you re-educate your muscles and improve your posture.

 1. Wall Angel

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Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your glutes, spine and head should all be against the wall.

Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W" Hold for 3 seconds. Then, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears.

Repeat this 10 times, starting at “W,” holding for 2 seconds and then raising your arms into a “Y.” Do 2-3 sets.

2. Hip Flexor Stretch

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Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.

3. The X-Move

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Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.

4. The V-Move

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While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.

Keep a slight bend in your elbows. Stop at shoulder level; hold 3 seconds and return slowly.

Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 8-12 repetitions for 3 sets.

Click on the button below to view a demonstration of each exercise from Caroline! You can also view other exercise and stretch videos on our YouTube channel HERE.

We want to encourage you to finish the last week of November nourishing your body and with the best posture! Please let us know how we can help you live transformed. If you have any questions or would like to schedule a one-on-one, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

🙌 #GivingTuesday: Here's How You Can Be All In

Sweet friends,

Can you believe it is the last week of November?! This month as flown by, and we hope that you had a wonderful Thanksgiving with your friends and family. As we finish this last week of Nourish in November, we want to remind you to nourish not only your body, but your mind and spirit as well. We are so thankful for the life and gifts that He has provided each and every one of us!

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You may notice a new addition to our TransFit studio next time you are here! We have set up our Giving Tree! Friends, this Christmas season, TransFit will be partnering with Downtown Academy. We hope to bring lots of joy to teachers and students and are asking clients and friends to purchase fitness equipment for recess, PE and the after school program.

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That’s where the Giving Tree comes in! Each ornament on the Giving Tree has a piece of equipment that Downtown Academy needs! All you have to do is pick an ornament, purchase the gift, and return the wrapped gift back to the studio by December 15th.

If you want to help out but don’t want to take an ornament, you can! You can purchase items like footballs, kickballs, jump ropes, rhythm ribbons or other equipment that will keep students moving!

You can drop off gifts at the studio and put them under the tree or give them to any TransFit staff member! Most items can be found at Five Below, Academy Sports, Dick’s, Walmart and Target! We are so excited to GIVE with our Giving Tree this year!

We have a special Cyber Monday SALE for YOU! Use code TRANSFORM20 for 20% OFF of any merchandise on our Etsy! Click the link below to check out our apparel, jewelry, candles and bible study!

Our Holiday Extravaganza challenge is under way! Over 90 people have signed up to participate this year, and that means there is plenty of money to play for! You have already made it through the first challenge day of Thanksgiving! How did you do!?

Get back into food journaling with MyFitnessPal, drinking plenty of water and making sure you are getting in three servings of vegetables! Check out some of our healthy recipes that you can try at home with your family and use the link below to sign up for a session on our app!

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We can’t wait to see you in the studio this week to encourage you to finish Nourish in November strong! We want to help you reach your goals. Please email us at transfitathens@gmail.com with any questions or to schedule a one-on-one session! We can’t wait to see you in the studio soon!

Blessings,

Team TransFit

Healthy Swaps and Sides for Your Thanksgiving!

Sweet friends,

We are so thankful for our amazing clients! As Thursday approaches, let's stay focused on everything we are thankful for and enjoy our time with our friends and family. Let's remember we can stay on track, even in the holiday season!

During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert and other Thanksgiving favorites completely, but focus on being mindful with your portionsModeration is the key! Below are 4 Thanksgiving Recipes to help you have your healthiest Thanksgiving yet and that your entire family will enjoy!

Brined & Roasted Turkey

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Brined & Roasted Turkey

from Fire and Flavor

Prep Time: 30 minutes + brine time
Cook Time: 2-2 ½ hours
Yields: 8 servings

Ingredients

  1. Brine turkey according to package directions. If using liquid brine, remove turkey from brine and pat dry. Allow turkey to sit at room temperature for 30 minutes before roasting. Preheat oven to 500°F. Place turkey on a roasting rack set inside a rimmed roasting pan or sheet pan. Tuck wings underneath bird and tie legs together; rub generously with oil.

  2. Place turkey on lowest level of oven and roast for 30 minutes. Lower oven temperature to 350°F and continue roasting until meat thermometer inserted in thickest part of breast registers 165°F, about 2 – 2 ½ hours.

  3. Allow turkey to rest for 20 minutes before for carving.

Quinoa Salad with Roasted Sweet Potatoes and Kale

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Quinoa Salad with Roasted Sweet Potatoes and Kale

Yield: 4 servings

Cook Time: 30 minutes

Ingredients

  • 2 large sweet potatoes, peeled and chopped

  • 1 tablespoon olive oil

  • Salt and pepper, to taste

  • 3 cups kale, chopped fine

  • 5 tablespoons balsamic vinegar

  • 1 cup uncooked quinoa

  • 2 cups water

  • Pinch of salt

  • Optional: 1/4 cup walnuts

Directions

1. Preheat oven to 400 degrees F. Place sweet potatoes in a bowl. Drizzle with olive oil and season with salt and pepper. Toss & put them on a large baking sheet lined with foil. Bake in the oven for 30 minutes. Stir a few times while baking.

2. Drizzle kale with 2 tablespoons of balsamic vinegar. Season with salt and pepper and massage, set aside.

3. While the potatoes are roasting, make the quinoa. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let cool quinoa cool to room temperature.

4.In a large bowl, toss quinoa, sweet potatoes, and kale. Drizzle the salad with remaining three tablespoons of balsamic vinegar and add in walnuts. Stir to combine. Season with salt, pepper, extra olive oil & balsamic to taste and serve. Add in avocado for complete meal! Enjoy!

Green Beans with Pomegranates and Toasted Walnuts

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Green Beans with Pomegranates and Toasted Walnuts

Ingredients

  • 1/2 cup walnuts

  • 1 pomegranate, seeds only

  • 1 1/2 pound green beans (haricots, verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

Vinaigrette Dressing

  • 2 tablespoons flax oil, or olive oil

  • 2 tablespoons coconut vinegar or apple cider vinegar

  • 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion

  • 1 teaspoon dijon mustard

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon pepper

    Directions

  1. To toast walnuts, heat a sauté pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.

  2. Seed pomegranate.

  3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.

  4. Pour 2-3 inches of purified water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.

  5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Pumpkin-Carrot Bars with Cream Cheese Frosting

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Pumpkin-Carrot Bars with Cream Cheese Frosting

Yield: 48 squares

Ingredients

  • 2 cups whole wheat pastry flour

  • 2 teaspoons pumpkin pie spice

  • 2 teaspoons baking powder

  • 1 teaspoon baking soda

  • 1 cup sugar

  • 1/2 cup brown sugar

  • 1/3 cup Earth Balance butter (or butter)

  • 2 eggs

  • 2 large egg whites

  • 1 can (15 oz.) pumpkin pie filling

  • 
2/3 cup finely shredded carrot

  • Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar

  • 
1 tablespoon skim milk

Directions

  1. Pre-heat oven to 350° F. Spray a 15 x 10  pan with cooking spray.

  2. In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.

  3. In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.

  4. Add flour mixture and mix until well blended. Spread onto greased pan.

  5. To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.

  6. Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.

  7. Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.

  8. Cool in pan completely on wire rack before cutting into squares.

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We hope that you and your family have a wonderful Thanksgiving week filled with love and joy! Don’t forget about our challenge to exercise 5x per week and eat at least 3 servings of vegetables per day to Nourish in November! We will be open on Monday, Tuesday and Wednesday this week, so come into the studio for a pre-Thanksgiving workout!

Blessings,

Team TransFit

True Confession of a Perfectionist Trying to Let Go…

Sweet friends,

Does anyone else start to feel the pressure as we head into the holiday season? Why do I do this to myself every year?  Do you feel the pressure to have the perfectly decorated house, the most delicious Thanksgiving meal, and of course, the perfect party dress? Anybody else reading my mail? 

As we enter into the holiday season this year, I crave for things to be different. I am passionate about the saying “I AM ENOUGH.” I want to believe this statement and trust Him in the process.

Sweet sisters, today let’s all replace these lies we perfectionist face with what is true. Let’s say these words loud and clear together:

“I am cherished”

“I am beloved”

“I am good enough”

Because of what our incredible Christ has already done for us; yes, YOU are adored by a faithful God.  What amazing news that is and what a relief when we can actually believe in our hearts what is true about who we really are!

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That is why my life mission at this stage in life is to inspire women to transform not only their physical bodies, but their entire lives. Our goal is to help women overcome the lies that we all battle everyday of “the perfect life” and to embrace the gifts they have been given to be able to walk in confidence in who they were meant to be

Our annual contest Holiday Extravaganza helps us to maintain our weight over the holidays. Why do we do it?  Because we are called to give our best with what we have been given or should I say gifted? We are called to glorify Him and love others well. We can do this when our physical bodies are at their best. 

You are right, physical transformation is the before and after photos of women losing 50 pounds. We know that good nutrition and proper exercise can lead to weight loss; however, losing weight is not what life is all about. Losing weight or getting to a “number” on the scale doesn’t lead to true happiness. It’s a fleeting jolt of bliss but will never lead to real joy. 

Real transformation has little to do with our body shape and has everything to do with the truths we are putting deep in our hearts and minds.  When His word permeates through our veins daily we can have a genuine life change, and enjoy the process of transformation daily. It’s this transformative journey where we experience deep relationship and the true joy with our God and our community. 

How the truths seep into your veins is not by some physical activity that you do, or by some kind act you performed. The process of transformation is something He does in you over time. 

2 Corinthians 12:9 reminds us, “My grace is sufficient for you, for my power is made perfect in weakness” Therefore I will boast all the more gladly of my weakness, so that the power of Christ may rest upon me.”  He grants us grace when He formed us specifically in the palm of His mighty hand. He is the one who will transform you from the inside out. He can replace the lies that we have to be perfect with the truth that we are cherished and adored. Enough.

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I started this business 8 years ago because my mind was leading me in all the wrong directions, and I was in a pit of depression and despair. I had fallen prey to the “not perfect life” so it’s “not worth it life.” However, what was “perfect" in the world was not real. God transformed my life by instilling real truths about my body, my “perfect life”, and what really should be filling my soul.  

He still is transforming me daily, and can transform you. WHY?  Because He loves us and He choose us.  He does this not because we are “a number on a scale” or because we have done all the right things. He made us enough just the way are— today. Right now, this hour, this minute. So remind yourself of that truth. YOU ARE ENOUGH. A scale or a pair of jeans doesn’t need to control you and ruin your day.  You were put on this earth to love, not feel guilt or to beat yourself up over a size or number. Jesus reminds us over and over in His word to “love our neighbor as ourselves.” 

Why is it hard for us to accept this and live this out? And how do we do this, really? 

We start by seeking self-respect, security, and significance in Christ. We start to know Him, spend time with Him, and love Him to be able to truly love ourselves. 

So stop right now telling yourself: “I’m too fat, I’m too old, I’m too tired, or I’m too flawed”

Silence that inner critic who says you can’t, you won’t or you aren’t…because YES you are imperfect; we all are, but YOU ARE ENOUGH. Because of Him, you are worthy, you are loved, you are strong enough to get though whatever comes in your life journey.

 So my challenge to you is this: start treating yourself with love, self-respect, and significance.  

You were fearfully and wonderfully made and specifically designed for an amazing life purpose. You are loved and you are enough.

Today is the day to take action on your goals, your life, your health, and your body. Treat the temple you have been given with utmost care and respect. Love and honor yourself by taking care of yourself. Remind yourself daily, no, hourly who you really are:

You are enough, and you are adored by a mighty and powerful King.

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How can we help you, care for you, pray for you? Our staff wants to know you, connect with you and encourage you. Please reach out to us at transfitathens@gmail.com. We would love to schedule one-on-one time for coffee, or a walk or healthy lunch!

Love and Blessings,

Caroline

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Join us for the Most Transformational Challenge to Finish 2018 Strong!

Sweet friends,

It’s that time of year again! The holiday season is upon us, and that means lots of temptations for unhealthy splurges! Don’t worry, we’re here to encourage you! We are stronger together- in body, mind, and spirit!

Accountability is the key to your transformation and we are ready to finish 2018 feeling energized, confident, and strong! Monday starts a big week in the studio for Client Appreciation Week and as we begin weigh-ins for our Holiday Extravaganza Challenge! Join us in the studio as we transform together to finish 2018 stronger than ever!

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Holiday Extravaganza is the best holiday challenge to keep you accountable to your goals over Thanksgiving, Christmas, and New Years! You can come into the studio to weigh-in or you can send us an email at transfitathens@gmail.com if you want to schedule a time to weigh in. Feel free to invite friends & family to play as well! All ladies in the community are welcome (special instructions for those who have had a baby in past 4 months)!

DETAILS OF THE GAME:

Starts the week of November 12th - Finish week of January 10th

How It Works:

Challenge begins the week of November 12th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in (confidentially) and do your best over the holidays to eat right, exercise, drink water, and do our weekly challenges. On the week of January 8th, we will weigh in again. 

If your weight stays the same, you get your $20 BACK! If you gain weight, your money stays in the bucket and you contribute to the biggest loser prize! 

If you are the biggest loser (based on body-weight percentages), you get to keep all the money in the bucket! Our top five winners will also receive a special gift! The Holiday Extravaganza is the best way to keep you accountable over the holiday season!

The winner last year won over $1,500 CASH!!! This is the BEST challenge to keep you accountable over the holidays!

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Want to stay accountable over the holiday but don’t live close to TransFit or in Georgia? We still want to help you transform! Check out our ONLINE TRAINING OPTIONS to help you reach your goals where ever you are!!

Congratulations to our October Calendar Challenge winner, Beverly Sparks! Beverly was such an inspiration to all of us in the month of October. Read her story below about how she is transforming her mind, body and spirit. What an inspiration this beautiful soul is to all of us! Don’t forget to fill out your November calendar to be entered to win a MONTH of free sessions!

“In July of 2014, I retired from the University of Georgia Cooperative Extension Service after 32 years of combined service at UGA and Texas A&M University.  My position at UGA required long hours, lots of airline travel, many hours behind the wheel, and too many on the go or banquet meals and rushed eating at business meetings. I tried very hard to make healthy food choices but the many years of airline food, eating on the go and high stress began to take a toll on my weight, health and spirit.  My first goal after retirement was to improve my health and I made a commitment to join a gym, lose weight and address poor eating habits. Several attempts to get into a regular workout routine failed. I found it very difficult to stay motivated.

In January of 2018, a great friend (Lynn Robinson) invited me to workout with her. That day changed my attitude toward working out forever. The atmosphere at TransFit is positive, non-competitive and inspiring. In the classes I attend, the exercises are adjusted to your personal level of ability, yet the instructors are always adjusting your routine to keep you challenged. The women working out with you, both young and closer to my age, are welcoming, supportive of each other and very encouraging.

I am now in my eleventh month of workouts at TransFit.  New habits have formed and I am truly grateful for the opportunity to exercise this body every time I attend a class.  My strength and balance have improved. My weight is healthy and stabilized and my clothes fit much better. I sleep better and find it easier to concentrate and focus on the positive things going on in my life. I no longer “have to go workout”... I want to go work out! Keeping a calendar of activity is one form of accountability and reminds to stay active even on the days I don’t go to a TransFit class.

What an honor it is to be selected as the October recipient of Calendar Challenge at TransFit! The TransFit Team has been a real blessing and instrumental in helping me transform my body, mind and spirit in the past year. Thank you Caroline and your awesome TransFit Team!”

We love you Beverly and we are so proud of your attitude and your commitment to transforming! Just take the first step ladies, start where you are and we can help you with your goals and dreams!

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The TransFit team is excited to welcome a new staff member to our family! Corinn Gurak will be joining us as a Personal Trainer, and she will be teaching a TransFormer evening class! We are so excited to welcome Corinn to our Team TransFit.

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“In high school, I was a runner in cross country and played soccer, which made running and weight lifting a part of my daily routine. My junior and senior years, I became fascinated eating healthy and working out. This fascination eventually spiraled outside of my control, and I spent much time my freshman year of college learning healthy living, which always needs balance!

I knew after this that I wanted to share the joy and balance of healthy living with the women around me! I became a fitness instructor at Crunch Fitness. I love encouraging my clients (who always become friends) to reach their goals. These passions lead me to TransFit, where I fell in love with the mission of TransFit and I adore Caroline and the other instructors here. I am excited to begin leading and training an upbeat and exhilarating Transformer class in the evenings!”

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We are excited to inspire you in the studio this week for CLIENT APPRECIATION WEEK! Please let us know how we can encourage you. If you would like to schedule a nutrition session or one-on-one personal training session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

5 Foods to Lose Body Fat & Nourish Your Body!

Sweet friends,

This month we want to encourage you to nourish your mind, body and spirit. We can nourish our bodies by making healthy food choices and giving our body the super foods and nutrients that it needs to thrive. We wanted to share with you 5 of our favorite foods to help you loose body fat and trim excess fiscal fat from your abdominals!

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5 Foods to Help Trim Belly Fat

Green Tea

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Green tea is one of the healthiest beverages for the body and is filled with antioxidants and plant-based compounds that can help improve your overall health. Green tea is also a great caffeine source, but it does not contain near as much as a normal cup of coffee. Some studies even show that green tea may help boost your metabolic rate and increase fat burning! Tulsi green tea is one of our favorites, and we encourage you to have a cup with breakfast or your afternoon snack this week!

Walnuts

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Walnuts are the super nut! These nuts provide healthy fats, fiber, vitamins, and minerals— and that’s just the beginning of what they can do for your health! Walnuts can also help reduce inflammation and support a healthy gut. Because they are calorie-dense, eating walnuts can even help control your appetite, making you feel full quicker and longer! Try our Walnut Crusted Pork Tenderloin recipe for dinner this week!

Sweet Potatoes

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Sweet potatoes are one of the best side dishes for you, and they are amazing on top of a salad or with chicken for the fall! They are packed full of Vitamin A and Vitamin C, which fight against aging and disease. Sweet potatoes also keep you full longer and can help you burn fat, while also keeping your sugar levels from spiking! Check out our recipe for Maple Roasted Sweet Potatoes and try it with your family this week!

Kale

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This low calorie food is packed with nutrients that you need in your body every day! Kale is an excellent source of Vitamin C and is one of the world’s best sources of Vitamin K, which is crucial for blood clotting. Kale is also low calorie, but provides a bulk that will make you feel full! This food is a WIN! Try our recipe for a Chopped Kale Salad with Butternut Squash and Chickpeas.

Salmon

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Salmon is an excellent source of protein, which is a vital component of weight loss. This food is particularly high in omega-3s, which help reduce inflammation and reduce hormones in the body. Add salmon to the top of your salad or try our recipes for Blackened Salmon Tacos or Spinach Stuffed Baked Salmon.

We would like to share a meal plan to help guide your meals through this holiday season! Did you know we have FREE MEAL PLANS available on our website. Download them HERE!

We also have a Fall Meal Plan that you can purchase for only $9.99! This meal plan was created by our registered dietitians, Kaeti Shurling and Katie Woodall and includes four weeks of meal plans, recipes and grocery lists. Download it at the link below!

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It’s almost time for our Holiday Extravaganza! For those of you that have never participated, this is your year! The goal is to maintain your weight through the holiday season! The cost is $20 to participate. Weigh-ins will begin the week of November 12-16.

If you maintain your weight, you get your entry money back in January when you come back to weigh-in! If you gain weight, your money stays in the bucket! At the end of the holiday season, we will re-weigh and the biggest loser gets to keep ALL of the leftover money! The top-five finishers will also receive a gift!

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Join us in the studio for a session! We have TWO yoga classes to help you nourish your mind body and spirit. Come join our new instructor, Emily Deitz on Mondays at 5:30 p.m. or Caroline on Fridays at 9:30 a.m.

This 55-minute yoga session will increase flexibility and core strength. The postures are connected through the breath for a transformative and balancing effect. The yoga session will burn fat, increase endurance, flexibility and strength. The session will inspire you physically and mentally to live transformed in mind, body and spirit.

Sign up for the session on our app at the link below!

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Please let us know how we can encourage you and help you reach your goals! Please email us if you have any questions or if you would like to schedule a one-on-one session or an appointment with one of our nutritionists at transfitathens@gmail.com.

Blessings,

Team TransFit

Exciting November News To Help You Transform!

Sweet friends,

November is here and the holidays are right around the corner! With the joyful holidays comes a lot of temptations of unhealthy foods and lack of exercise, but this month is the perfect time to challenge yourself to stick to your goals!

November is a time of Thanksgiving, and we want to focus on nourishing our bodies this month through mind, body and spirit. We can do it! Instead of diving into those unhealthy foods, let’s view proper nutrition and exercise as a form of worship!

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For Nourish in November, we want to challenge you to be active and exercise 5 TIMES PER WEEK and eat THREE servings of vegetables per day! You can go on a nice walk in the cool fall air with your family, come into the studio for a TransFormer session, do yoga, or play with your kids in the backyard! Just be active! One serving of vegetables is typically equal to 1/2 cup. Try to get a minimum of three servings per day.

Download our November calendar below and fill in your exercise and vegetables EVERY DAY. Turn in or send us your calendar at the end of the month for a chance to win A MONTH OF FREE SESSIONS!

It’s almost time for our Holiday Extravaganza! For those of you that have never participated, this is your year! The goal is to maintain your weight through the holiday season! The cost is $20 to participate. Weigh-ins will begin the week of November 12-16.

If you maintain your weight, you get your entry money back in January when you come back to weigh-in! If you gain weight, your money stays in the bucket! At the end of the holiday season, we will re-weigh and the biggest loser gets to keep ALL of the leftover money! The top-five finishers will also receive a gift!

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We are excited to share with you our Service Outreach Project for the holidays! Our service project will benefit the students of Downtown Academy, a school just a few miles from TransFit that seeks to provide children of inner-city Athens an excellent and rigorous Christ-centered education that builds knowledge, character and purpose.

We will be purchasing fitness equipment (balls, jump ropes, fitness bands, etc.) for students to use during recess and in their after-school program. This was a need we became aware of recently, and it resonated with our mission here at TransFit. We are passionate about health, which includes mind, body and spirit.

Look for the Giving Tree that will be set up in the studio right after Thanksgiving, with instructions on how you can participate. We look forward to celebrating the birth of Jesus with our clients and community!

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Join us for a yoga session on Mondays at 5:30 p.m or on Fridays at 9:30 a.m. to stretch and nourish your body!

This 55-minute yoga session will increase flexibility and core strength. The postures are connected through the breath for a transformative and balancing effect. The yoga session will burn fat, increase endurance, flexibility and strength. The session will inspire you physically and mentally to live transformed in mind, body and spirit.

Sign up for the session on our app at the link below!

We look forward to seeing you in the studio this month! Please let us know how we can encourage you to reach your goals and pray for you! If you have any questions or want to set up a one-on-one session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

5 Halloween Recipes to Help Curb Your Sugar Cravings!

Sweet friends,

Halloween is one of the most fun holidays of the year as we dress up and spend time with our family and friends! But with all of that fun, comes a lot of temptations to eat sweet treats and candy. Don’t worry! We have some healthy recipes that you can eat before you take your kids trick-or-treating that will help curb some of those sugary cravings and some healthy Halloween treats that you can your family can all enjoy!

Try our White Chicken Chili recipe or our Kale Apple Salad recipe for Halloween dinner to help fill you up so you don’t want to reach for sweet treats!

White Chicken Chili

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White Chicken Chili

Yields: 6 servings

Ingredients

  • 1 32-ounce box chicken stock(organic)

  • 3 cans white beans, left undrained  (use all different types to add variety)

  • 5 cups cooked chicken (rotisserie or boiled)

  • 1 16-ounce jar salsa(use fresh salsa-- this the key)

  • 1 8-ounce block pepper jack cheese, grated

  • 2 teaspoon ground cumin

  • 2 cloves garlic, minced

  • Black or white pepper to taste

  • 1/2 cup finely crushed corn chips (optional, if you like your chili thicker)

  • Sour cream, for garnish

Directions

  • Place all ingredients except the corn chips in a crockpot. Cook on high until the cheese is melted.

  • Chili may also be cooked on the stovetop over medium-high heat until cheese is melted.

  • When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips, cheese and/or sour cream and serve.

Kale Apple Salad

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Kale Apple Salad

Ingredients

  • 2 tablespoons olive oil

  • 2 teaspoons apple cider vinegar

  • 1 teaspoon lemon juice, freshly squeezed

  • 6 cups kale, torn, and big ribs removed and discarded

  • 1/2 apple, cut into thin, 1" pieces

  • 1/3 cup walnutschopped and lightly toasted

  • 2 tablespoons goat cheese

  • 1/4 cup cranberries

Directions

  • In a small jar, combine the olive oil, vinegar and lemon juice. Secure the lid and shake vigorously to combine.

  • Place the kale leaves in a large salad bowl. Pour and massage the olive oil mixture into the leaves with your hands.

  • Throw the apples, walnuts, goat cheese and cranberries on top of the kale and lightly toss to combine.

These three fun, Halloween-inspired treats are perfect for the entire family!

Monster Mouths

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Monster Mouths

Ingredients

  • Apples

  • Lemon Juice

  • Peanut Butter

  • Almonds, peeled

Directions

  • Slice the apples into pieces that look like lips (just a standard slice will work)

  • Place the sliced apples in a bowl or lemon water for about 10-15 minutes so they don’t brown.

  • Heavily spread peanut butter on top of each apple slice.

  • Stick the “teeth” into the peanut butter of one apple slice.

  • Place an apple slice without teeth on top.

Jack-O-Lantern Juice Smoothie

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Jack-O-Lantern Juice Smoothie

Ingredients

  • 1 cup almond milk

  • 1 cup frozen peaches

  • 1/2 cup pumpkin puree

  • Handful of carrots

  • 1 serving vanilla protein powder or Greek yogurt

  • 1/2 frozen banana

  • 1 tbsp flax seed

  • Crushed ice

  • Honey to taste

    Directions

  • Blend until smooth in the blender! Enjoy!

Frightening Fruits

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Ingredients

  • Bananas

  • Chocolate chips

  • Clementines

  • Celery

Directions

  • For the ghosts, take each banana and slice in half. Add a chocolate chip for the mouth. If you have mini chocolate chips, use these for the eyes. If not, slice a regularly sized chocolate chip in half.

  • For the pumpkins, peel each clementine, making sure to keep the segments together. Cut small pieces of celery and use these as stems.

Have a happy, healthy and safe Halloween with your kids! If you are coming to a session at the studio on Wednesday, please dress in a costume! As we finish Optimism in October, let’s

This week is the LAST week of the Outdoor Runner’s Group! Come join personal trainer and running coach, Lisa Patton on Wednesday, October 31st for the last session of the year! You can sign up on our app HERE or on our website below!

We challenged you to be active and stretch every day in October! Below is a handout to give you ideas for stretches that you can do at home. As we finish out the month, don’t forget to keep filling out your calendars for Optimism in October! Send us or bring in your calendar for a chance to win a FREE MONTH of sessions!

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Happy Halloween! Please email us if you have any questions or would like to set up a nutrition or one-on-one session at transfitathens@gmail.com. We can’t wait to see you in the studio!

Blessings,

Team TransFit

Meet our #ChooseJoy Client Spotlight!

Sweet friends,

Thank you, thank you! We have loved seeing you be ALL IN for our theme Optimism in October! We have challenged you to be active and to STRETCH every day! We are so proud of you, and we want to encourage you to achieve your goals!

Our #ChooseJoy October Client Spotlight is an INCREDIBLE example to all of us of how exercise can change your mindset and truly transform your body and spirit! Sarah Kate Jones brings such positivity, light, and love into this community, and it is contagious. You can’t help but feel uplifted up when you spend time with her. She will always be honest with you, saying every day is not a cake-walk. Goals of finding her confidence in Christ not in the size of her clothes or in other opinions is a daily struggle. Many days are difficult to make exercise and nutrition a priority but she is consistent and committed with her daily exercise and has really worked to eliminate sugar in her daily nutrition plan. This amazing college women exudes confidence now and is living transformed one hour, one day at time. Progress daily leads to big results over time!

We are so proud of her, and we hope you get to give her a big hug next time you see her bright, sweet face!

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Sarah Kate’s Transformation Story:

“Growing up, I played competitive soccer which entailed a strict work out regime of practice and games five to six days a week. I was accustomed to eating healthy, homemade meals thanks to my mom, and exercising was second nature. When I got to college, it seemed all I knew flew out the door, and the “Freshman 15” I was so scared of became a reality for me. I grew increasingly discouraged, comparing myself to other girls constantly. I didn’t know how to get back to where I once was. About a year ago, I was sitting with my mom crying over how out-of-shape I had become. She introduced TransFit to me, which was just the jumpstart I needed.

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After the first month of classes, I noticed I was both physically and emotionally healthier. I began making better food choices, as well as actually desiring to exercise. All of Freshman year, I had to drag myself to the gym just to get on the treadmill, and now I was excited. Each time I would leave TransFit, I felt stronger and encouraged. The confidence in myself increased, and I remember looking in the mirror being proud of how far I had come.

Exercise truly makes me feel alive. Not only does it keep my body in shape, but it promotes positive self-esteem. The most challenging aspect to it is definitely the initial start. If I miss a few days, it’s much harder to get myself to work out or make the right food choices. Typically, I work out four days a week, which consists of going to TransFit twice and running on my off days. I have been going to TransFit for the last year, and I think what I am most proud of is how I am content with who I am. It used to be about the number on the scale, but now I know it’s not that. It’s about being active, making good food choices, and trying your best. I try not to get caught up in the “I hate my fill-in-the-blank” or the negativity with comparison. TransFit has changed the way I speak to myself and think about myself.

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Goals I am currently working on is consistency in making healthy choices in the kitchen. Living a healthy lifestyle affects my spiritual life, my day-to-day plans, my thought life—everything. When I work out, I feel rejuvenated. I am more apt to make better food choices, I have more energy throughout the day, and I think about myself more positively. TransFit truly got me out of the self-negativity rut, and I am so thankful.

It is a joy to get to be in the presence of encouraging women as our goals are not just to lose weight, but to feel better about ourselves. Finding our confidence in Christ.”

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Below is one of Sarah Kate’s favorite post-workout foods, a Strawberry Shortcake Smoothie. She says it replenishes her energy and tastes delicious! Try it at home after one of your workouts this week! 

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Strawberry Shortcake Smoothie

Ingredients:

  • 1 cup unsweetened vanilla almond milk

  • ½ frozen banana

  • 1 cup frozen strawberries

  • 1 tsp cinnamon

  • 1 cup vanilla Greek yogurt or 1 serving vanilla protein powder

  • 1 tbsp ground flax-seed

  • 1/2 cup crushed ice

  • Honey or other sweetener, to taste (optional)

  • 1 tsp maple syrup or stevia drops (optional)

Directions:

  • Add ingredients into the blender in the order they are listed.

  • Pulse until smooth. Serve and drink immediately.

  • Top with fresh strawberries, unsweetened coconut flake, and a few vanilla wafers

  • Add vanilla protein powder for an extra boost of protein to keep you feeling full for longer or to use as a post-exercise drink.

Choose Joy Challenge

Today is also Day 1 of our #ChooseJoyChallenge! We are going to finish Optimism in October strong by challenging you to choose joy every day this week! Today’s challenge is to write down or say out loud your Joy Statement of the Day!

Examples of Joy Statements:

“I will take action to reach my goal.”

“I am strong. I am healthy.”

“My metabolism works effectively.”

“I have boundless energy.”

What is your joy statement today? Share it with us on social media and hashtag #ChooseJoyChallenge!

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We want to encourage you this week! If you would like to set up a one-on-one with one of our trainers or nutritionists, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

❗️Is Rest As Important As Exercise & Nutrition? ❗️

Sweet friends,

Seriously, do you ever ask yourself “Is rest really as important for transformation as exercise & nutrition?” Many of us make time for exercise and work on meal planning but neglect proper rest.

In our Lived Transformed Bible Study a few weeks ago, we explored the truth that we are to honor God with our bodies by getting proper rest and sleep. We often talk of caring for our bodies with proper nutrition and exercise, but true rest is a pillar of health we know we need, but don't prioritize. The importance of quality rest and sleep cannot be overemphasized. They are vital to the rhythms of our lives, gifts from God which serve specific physical and spiritual purposes. 

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Physically, we must have proper rest and sleep in order to function at our best, but the latest research says lack of sleep has become a public health epidemic. As we sat around the circle at Bible Study, this topic was the one most of us had marked and highlighted as being a personal struggle.

We know we are not getting the recommended 7-9 hours of sleep, and we are concerned because the evidence shows that sleep deprivation is serious. It’s been linked to obesity, negative effects on hormones, skin aging, Alzheimer’s, heart disease, immune system issues, muscle atrophy, type-2 diabetes, etc. We also know how we feel when we don’t get proper rest and sleep, causing us to be irritable and short-tempered with others.

Something we can do to improve our health is set rest and sleep goals, just like we do for nutrition and exercise. The following are some suggestions:

 For Sleep:

  • Sleep journal (to really be aware of our habits)

  • No TV, no phones, or screen time a minimum of 30 minutes before bedtime

  • Follow a consistent bedtime routine 

  • Relax in an epsom salt bath

  • Use lavender essential oils

  • Take a Melatonin and/or Magnesium supplement 

  • Enjoy a cup of warm Chamomile Tea

  • Use a sound machine with white noise or calming sounds to induce sleep

  • Keep the bedroom dark and temperature cool 

  • Exercise (not the 3 hours before bedtime)

  • Invest in a comfortable mattress and pillows 

  • PRAY for good rest and sleep and memorize and meditate on scriptures like Psalm 3:3-5, Psalm 46:10, Proverbs 3:24 

For Daily Rest:

  • Practice deep breathing

  • Allow margin in your schedule

  • Take mini vacations/stay-cations doing something you really enjoy

  • Invest in a devotional and have a “quiet time” with the Lord daily

  • Take a leisurely walk 

  • Lay on your back with your feet up on the wall

  • Get together with friends that are life-giving

  • Splurge occasionally on a massage

  • Unplug from social media for a day, weekend, week or month

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Leg Up the Wall Pose

Legs Up the Wall Pose is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. The benefits of this passive posture are transforming.

Getting into the pose

Start by setting up a clean space around a wall. Next, move your hips as close to the wall as possible, then walk your feet up the wall until your body is in a somewhat L-shaped position. Make any adjustments to facilitate a more relaxing space-- maybe place a pillow under your head, or let your arms rest on your belly or out to the sides. At this point, focus on your breath-- try elongating your breath, taking a deep, slow inhale through your nose- “calm” and a deep, slow exhale through your nose to “let go”.

Try not to bring the body to a full 90 degree angle as this can impede circulation at the hips. Instead slide your hips a few inches from the wall and/or elevate your hips by placing a cushion under your sacrum.

Attempt to stay in the pose for at least 5 minutes for optimal benefits.

 Benefits of Legs Up the Wall Pose

Relaxation

The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

Facilitates venous drainage and increases circulation

Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Soothes swollen or cramped feet and legs

Inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.

Stretches the hamstrings and lower back

The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll create in your hamstrings.

Relieves lower back tension

Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain.

Studies have shown that restorative yoga poses, specifically, Legs Up the Wall, can be beneficial for those suffering from the negative effects of Fibromyalgia, Varicose Veins, Cancer, Menopause Restless Leg Syndrome, Metabolic Syndrome.

 Spiritually, God has made our bodies to need rest and sleep. They are good gifts given in order that we would acknowledge and praise Him. He is the creator. We are His creation. We learn in Genesis that God rested after the six days of creation, not because He was tired (and He never sleeps), but because He was pleased with His creation.

We can honor God with our bodies when we take intentional time to rest, reflecting on our many blessings and having grateful hearts, acknowledging our dependence on Him. In the Old Testament, God instituted the Sabbath as a day when His people were to honor Him and do no work. But in the New Testament, the Sabbath is no longer a certain day, but a person-Jesus! If we've placed our faith in the finished work of Jesus, then He is our Sabbath rest now and for eternity! 

In our anxiety driven, broken world, we can lay our heads down on our pillows at night and have sweet sleep knowing we have peace with God. 

Thank you Pam for those helpful tips on how to rest our bodies and minds. Remember nothing happens separately. All pieces of the puzzle work together to keep on the journey to transformation. Please let us know how we can serve you.

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Try one of our new stretch videos on our YouTube channel HERE, come to bible study, or a new TransFit session to worship with us!

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If you have any questions or would like to meet with a trainer, please email us at transfitathens@gmail.com. We want to help you transform your mind body and spirit in the last quarter of 2018!

Blessings,

Team TransFit

Secret to finishing the last quarter of 2018 STRONG!

Sweet friends,

No regrets! Max out your full potential in 2018 by achieving your goals and dreams. We want to serve you and hold you accountable to finish the last quarter of 2018 strong!

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To Finish 2018 Strong, You Need To:

  1. Write out your goals

  2. Meet with an accountability partner

  3. Take action and renew your mind daily

To help keep you accountable, we will be offering FREE 20-minute client check-ins with one of our trainers next week! These sessions are designed to help you set goals and create a plan to achieve these goals for the last quarter of the year. Let us help you transform your mind body and spirit!

To set up your check-in, e-mail us at transfitathens@gmail.com!

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Our Fall Meal Plan is still on sale for $9.99 until the end of this week! This plan was created by our registered dietitians Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes. Buy it at the link below to help transform your nutrition this month!

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Chopped Kale Salad with Butternut Squash & Chickpeas

Yield: 4 as a meal or 8 as a side

Ingredients

For the Salad

  • 1 large bunch of kale 

  • 4 cups of any other green lettuce (chopped spinach, broccoli slaw, more kale)

  • 2-3 cups large diced butternut squash

  • 1 15 ounce can chickpeas (garbanzo beans), drained and rinsed

  • 1 tablespoons extra virgin olive oil

  • 1 tablespoon curry powder

  • ½ teaspoon of cayenne pepper

  • Kosher salt

  • ½ cup toasted pecan

  • OPTIONAL: Chopped chicken or other protein, pomegranate

For the Dressing

  • 2 tablespoons tahini

  • ¼ cup extra virgin olive oil

  • 2 tablespoons white wine vinegar

  • 1 teaspoon honey

  • ½ teaspoon kosher salt

Instructions

  1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  

  2. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.

  3. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.

  4. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein! Enjoy!

We are halfway through October, and we challenged you to be active and stretch every day this month! Here is a stretch video that you can do this week to reach your goal! You can also visit our YouTube channel HERE for more stretching videos.

Don’t forget to sign up for our Lunch and Learn on October 23 from 12-1 in the TransFit studio! We will be welcoming Kisa Raye, who is an exercise physiologist and facial stretch therapist, and she will be teaching us about stretching! The cost of attendance is $12 and includes lunch from Maepole. Register on our app at the link below under “Special Events".

Tight hips? This is the stretch for you!

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If you have any questions or want to set up a one-one-one session, email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Three New Fall Recipes You NEED To Try!

Sweet friends,

It’s October, which means it’s officially FALL— FINALLY! Bring on that cooler weather! It also means it’s time for new healthier, delicious fall recipes! We are so excited to share some of our favorites with you! Approved by our TransFit Nutritionists.

You and your entire family can enjoy these recipes, and fall is a great time to encourage your kids to help out in the kitchen! It’s a win for everyone!

Porter’s Favorite Pumpkin Bread

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Porter’s Favorite Pumpkin Bread

Ingredients:

  • 1 cup light brown sugar

  • 2 large egg whites

  • 1 cup pure pumpkin

  • 1/2 cup canola oil (or substitute coconut oil)

  • 1/3 cup low-fat plain yogurt (I used 2% organic Greek yogurt)

  • 1 tsp vanilla extract

  • 1 cup all-purpose flour

  • 3/4 cup whole wheat flour

  • 1 1/2 tsp baking powder

  • 1 tsp ground cinnamon

  • 1/2 tsp ground nutmeg

  • 1/2 tsp baking soda

  • 1/2 tsp salt

Instructions:

  • Preheat oven to 350 degrees.

  • Spray metal loaf pan with nonstick cooking spray with flour.

  • In large bowl, combine brown sugar and egg whites.

  • Add pumpkin, oil, yogurt and vanilla extract, and stir to combine.

  • In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt.

  • Add flour mixture to pumpkin mixture, and stir until just combined (don’t overmix!)

  • Pour batter into prepared pan.

  • Bake 45 to 50 minutes. Cool in pan for 10 minutes.

  • Invert pumpkin bread onto wire rack. Cool completely.

Pumpkin Turkey Chili

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Pumpkin Turkey Chili

Ingredients:

  • 2 lb. 99% lean ground turkey breast

  • 3 15 oz. cans of great northern beans, or kidney beans

  • 1 15 oz. cans of pumpkin puree

  • 1 onion, chopped

  • 3 cloves of garlic, minced

  • 1/2 tbsp chili powder

  • 1 tbsp oregano

  • 1 tsp black pepper

  • 2-3 cups of low sodium chicken broth

  • 1 tsp olive oil

  • Salt to taste

Instructions:

  • Spray a large frying pan with oil, and over medium, cook the turkey, onion and garlic for about 4-5 minutes or until mostly white.

  • Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.

  • Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.

  • Garnish with avocado, greek yogurt, cilantro and salsa! Enjoy!

Apple Cinnamon Energy Bites

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Apple Cinnamon Energy Bites

Ingredients:

  • 1 1/2 cup oats

  • 3/4 cup organic creamy nut butter of choice

  • 3/4 cup honey crisp apples, grated, small

  • 1/3 cup finely chopped walnuts or pecans

  • 1/3 cup ground flax seed

  • 1/3 cup local honey

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • 2 tbsp Chia seeds

  • 1/3 cup chocolate chips

    ** optional

    Instructions:

  • Stir all ingredients together in a bowl until combined.

  • Cover and chill in a bowl 30 minutes.

  • Roll into 1 inch balls. Store in an airtight container! Enjoy!

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Need more great fall recipes? We are offering a NEW Fall Meal Plan for only $9.99! The plan was created by our registered dietitians, Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes!

If you would like to set up an appointment with our registered dietitians or nutritionists, please feel free to email us at transfitathens@gmail.com. We can’t wait to encourage you this week as you commit to your health!

Blessings,

Team TransFit

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💥Exciting October News to Help You Transform! 💥

Sweet friends,

This month, we challenge you to be active and stretch every single day as we focus on Optimism in October! A great way to get your daily stretching in is to do yoga! Yoga is a great way to exercise and renew your mind, and has essential health benefits like increasing flexibility, building muscle strength, preventing cartilage and joint breakdown, and increases your blood flow! It will help you transform your mind, body and spirit!

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Congratulations to our September calendar challenge winner, Jennifer Leahy! Jennifer committed to her strength and being active every day in September! You are such an inspiration!

Don’t forget to pick up your October calendar at the studio for a chance to be our October calendar challenge winner and win a month of free sessions!

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Join us for a NEW yoga session on Mondays at 5:30 p.m. in the studio! The session will be lead by our new yoga instructor, Emily Dietz! Yoga is a great opportunity to reach this month’s goal of stretching every day!

Emily’s practice centers around vinyasa flow, and she loves the idea that all movement is linked with breath, both on and off the mat. Yoga helps center the mind and body and provides calm and connection to spirit. Come join her for her first class on Monday!

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Are you a walker or jogger ready to begin running and want to feel your best? Or are you an advanced runner who wants to better your running form, build cardiovascular fitness, run more efficiently, or add speed to your step? Join TransFit Running Coach and Personal Trainer Lisa Patton on Wednesdays at 8:20 for a 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.

For October’s Lunch and Learn, we will be welcoming Kisa Raye to the studio on October 23 from 12-1! Kisa Raye, MEd, FST is an exercise physiologist, fascial stretch therapist and owner of KR stretch and inspi-Her Wellness LLC.

“Let’s take stretching beyond the muscle. Learn how to reach more and achieve more through better stretching techniques that will not only improve your physical health, but bring peace and balance to your mind.”

The cost of attendance is $12 and includes lunch from Maepole!

Sign up for the Lunch and Learn under “Special Events” on the TransFit app HERE!

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We are now offering a FALL MEAL PLAN on SALE for $9.99! This meal plan, which was created by our registered dietician, Kaeti Shurling and Consultant Katie Woodall, includes four-weeks of meals, grocery lists and healthy fall recipes! Let’s transform our nutrition this month together! You can download the meal plan on our website at the link below or on our app HERE!

Here are some tips for stretching this month! You can also visit our YouTube channel HERE for more stretching and workout videos.

Hips and Glutes Focused Yoga Sequence

We are so excited for all of the new and exciting things happening in October at TransFit! We can’t wait to see you in the studio soon. If you have any questions, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Focusing on Optimism This October!

Sweet friends,

Can you believe it is already October?! Each of you worked so hard during Strength in September, and you finished the month strong with our TransFive No Sugar Challenge! Be proud of yourselves for transforming your mind, body and spirit! This month, we are focusing on Optimism in October! It is going to be a month filled with positivity and encouragement!

Optimism in October means renewing your mind, we can have true JOY!

How can we find this: our fullness of joy is found in our relationship in HIM! Even when our circumstances change, we can have joy at all times because joy is not grounded in our circumstances, but in Him. Joy in Him is eternal!

“Rejoice in the Lord always, I will say it again: Rejoice!” Philippians 4:8

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We want to encourage you this month to reach your goals and dreams! Our goal for you this month is to be active every day and STRETCH every day in October! Download the October calendar below, log your activity and stretching, and turn it into us at the end of the month for a chance to win A MONTH OF FREE SESSIONS!

Don’t forget to turn in your Strength in September calendars!

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Are you a walker or jogger ready to begin running and want to feel your best? Or are you an advanced runner who wants to better your running form, build cardiovascular fitness, run more efficiently, or add speed to your step? TransFit Running Coach and Personal Trainer Lisa Patton will come alongside you with a transforming TransFit Runners Workout for all fitness levels to help you achieve your goals.


TransFit 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 cooldown and post-run stretches. Sign up on our website HERE or our app HERE!

This month, we will be continuing our Bible Study on Thursdays from 12-1 at the TransFit studio. Our Director of Spiritual Development and Outreach, Pam Adams, 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 our app HERE! Come join us!

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In October, we will be offering a FALL MEAL PLAN on SALE for $9.99! This meal plan, which was created by our registered dietician, Kaeti Shurling and Consultant Katie Woodall, includes four-weeks of meals, grocery lists and healthy fall recipes! Let’s transform our nutrition this month together! You can download the meal plan on our website at the link below or on our app HERE!

Here is a sneak peak at one of the recipes in the meal plan for a Pumpkin Protein Greek Yogurt Parfait! Yum!

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Pumpkin Protein Greek Yogurt Parfait

Ingredients

  • 1 cup Greek plain yogurt (I use FAGE 2%)

  • 1/2 cup organic pumpkin puree

  • 1/2 tsp cinnamon

  • 1/2 tsp vanilla extract

  • 1 tsp honey or 2 drops of Stevia

  • 1/2 cup quick and easy granola

Directions

  • Mix first five ingredients together!

  • Add granola on top and extra cinnamon to taste!

  • Enjoy a delicious fall protein packed meal!

Get started with your stretching for the month! Here are some stretching tips. You can also visit our YouTube channel HERE for more stretching and workout videos!

Stretching sequence for low back relief

We can’t wait to see you in the studio this month to help you transform your mind, body and spirit this month! Please email us if you have any questions or want to set up a session with one of our dietitians at transfitathens@gmail.com.

Blessings,

Team TransFit

Curb Your Sugar Cravings With These 5 Tips!

Sweet friends,

We are halfway through our TransFive 5-Day No Sugar Challenge! You’re almost there, and we are so proud of you! In the challenge, we are reviving our body, mind and spirit by eliminating sugar! The eBook includes a meal plan, recipes, tips, a getting started guide, daily inspiration and more! It’s not too late to join the challenge! Download our FREE eBook below!

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As we know, eating refined and processed sugar can have a negative impact on your health! As we reach the halfway point of our TransFive No Sugar Challenge this week, you may be starting to crave sugar and being tempted to reach for that pack of candy! Be STRONG! Here are three tips to satisfy your sweet tooth and curb those sugar cravings this week!

  1. Brush your teeth

    Brushing your teeth can help stop those sugar cravings! Not only will you have fresh breath, but you won’t want to eat any sugar after brushing!

    2. Drink hot tea

    Drinking hot tea can not only help you curb your sugar cravings, but it can also help fill you up. If you’re reaching for sugar for a boost of energy, grab some green tea! You can also try mint tea, lemon balm tea or carob tea.

    3. Chew sugar-free gum

    Chewing sugar-free gum is a great way to stop those sugar cravings! Step out of your comfort zone, and break that habit! Instead of reaching for that piece of chocolate or sweet treat after dinner, pop in a piece of sugar free gum!

    4. Reach for fruit

    Grab some fruit when you are tempted by sugar cravings! Sugar is a source of natural sugar and will keep you from reaching for processed sugar while also giving your great fiber and nutrients. You can eat raw fruits, put fruits in your morning smoothie or infuse your water by adding a few berries to stop cravings!

    We have great smoothie recipes in our TransFive No Sugar Challenge eBook! It’s not too late to join us! Download it HERE.

    5. Go for a walk

    When you start craving sugar, go for a walk around the neighborhood or get a change of scenery to keep your mind off the sugar that you are craving. Not only will this curb your sugar craving, but it will help you reach your daily goal of exercise! It’s a win-win!

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You can do this! You’ve already made it halfway through the challenge, and we are so proud of you! Please reach out to us to tell us how you are doing with the challenge at transfitathens@gmail.com and use the hashtag #TransFit5 on social media!

If you have any questions or would like to set up an appointment with one of our registered dietitians, please email us at transfitathens@gmail.com. You can also sign up for sessions on our app HERE and our website HERE!

Blessings,

Team TransFit

Your 5 Day Plan to Transform Your Nutrition!

Sweet friends,

What an amazing month celebrating strength in September! We’re gearing up for our last full week of the month, and our team would like to challenge you to strengthen your nutrition!

Nope, we’re not talking about bicep curls using cans of black beans (although we should try that!) We’re talking about committing to better nutrition just as we commit to our workouts!

So, what exactly are we committing to? Five consecutive days of no sugar! That’s not even a full week — just five days!

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As your personal trainers and nutritionists, we know the effort you put into each workout! We see the sweat and the hard work you put into every single rep. We want you to feel just as good on the inside!

For this 5-day challenge, we encourage you to reach for clean, unprocessed foods, and carefully choose wholesome foods that will fuel your body without any added sugars!

Of course, you can eat fruit or foods that naturally contain sugar. But for five days, avoid processed foods that contain any form of sugar in its ingredients!

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If you’re already wondering how you can manage this or you’re feeling like this is way out of your comfort zone, remember — it wouldn’t be a “challenge” if it didn’t challenge you!

Let’s remember the second part of our September theme: Stronger Together! So ladies, remember that we’re taking this challenge with you! We’re right alongside of you, cheering for you as always!

The first thing we want you to do is pick up your phone and text or email a friend, family member or one of us at TransFit. Let someone know that you’re taking the challenge for extra accountability! We believe in you and know that accountability is KEY!

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5-Day Challenge Steps to Success

1. Clean out.

Take a few minutes over the weekend to clean out your pantry and fridge. Get rid of any foods that might be a temptation. 

2. Plan.

It’s hard to be successful without a plan, and we made it easy for you — follow this link to download our 5-day challenge meal plan. Every meal, including snacks, are already planned for you! The dinners are quick and family-friendly. Simply print it out and keep it posted on your fridge! Extra accountability, right?

3. Prepare.

We made this step easy for you, too! Along with your meal plan, we’ve included a grocery shopping list! Once your shopping is done, take a few minutes on Sunday to wash and cut up any produce you’ll need for snacks and salads. You can also prepare a few salads so they’re ready to grab and go!

Adjust your meal plan to fit your family’s activity schedule. We understand that fall schedules are full of sports and other after-school activities. If you know that a particular night is super late, plan accordingly by preparing your salad or meal in a to-go container so you avoid a late-night drive thru. You can also pack a cooler of healthy snack options!

4. Keep moving.

Stay on track with your exercise goals during the challenge! If you feel hungry between meal times, take a short walk to get your mind off food. Most likely, you’ll forget about being hungry and you’ll gain some extra steps. 

5. Stay hydrated.

Keep a water bottle with you at all times! Drink at least 1 cup of water as soon as you wake. And drink 1-2 glasses of water before meals to help keep you feeling full. Your goal during the challenge is 100 ounces of water each day! If 100 sounds like a lot, break it into smaller water goals — 25 ounces before 10:00 am and at least 50 ounces before lunch.

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Don’t forget about our lunch and learn/service project coming up this week on Wednesday, September 26 from 12-1! We can’t wait to SERVE with you!

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We believe in YOU! And we are so proud of you for working hard during September! Let’s take this 5-day challenge, one day at a time — and remember, we’re stronger together!

If you have any questions about this challenge or want to set up an appointment with one of our nutritionists, feel free to email us at transfitathens@gmail.com. We can’t wait to be #StrongerTogether!

Blessings,

Team TransFit

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