What does I AM ENOUGH Really Mean?

I feel so passionate about the saying "I AM ENOUGH" but what do those words really mean? I have been praying over the right words the past few months and I wanted to share my thoughts with each of you.

At TransFit we inspire women to transform not only their physical bodies, but their entire lives. Yes, physical transformation is the before and after photos of women losing 50 pounds, and the tears of joy when jeans now fit. We realize that good nutrition and proper exercise 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.  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 these truths permeate through our veins we have a true-life change, and enjoy the process of transformation daily. How the truths seep into your veins is not by some physical activity that you do, or a kind word you said.  Are you getting this, ladies? 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. 

I started this business eight years ago because my mind was leading me in all the wrong directions and I was in a pit of depression and despair. However, it was God who transformed my life by instilling real truths about my body because He loves me- why? Because he made me. Not because I am “a number on a scale” or because I have done all the right things, (because believe me growing up in New Orleans that would have been impossible). He made me enough just the way I am – 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 to beat your self up over a size or number. Jesus reminds us over and over in his word to “love our neighbor as ourselves”. And how do we do this- really?  

We start by seeking self-respect, security, and significance. 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 voice 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 hourly who you really are:

You are enough and you are loved by a mighty and powerful King.

We want to care for you! Our staff wants to know you and connect with you. Please reach out to us we would love to schedule one on one time for coffee, or a walk or healthy lunch!

Love,

Caroline

2 Corinthians 3:18- "And we all, with unveiled face, beholding the glory of the Lord, are being transformed into the same image from one degree of glory to another. For this comes from the Lord who is the Spirit."

Are you ready to reset, recharge, feel your best? FREE Transform Runners Workout!

Happy Tuesday!

Sadly, summer is coming to an end and the school year is about to begin! What better way to get active this month, than to prepare for a race! Whether it's a 5K, 10K, half marathon, marathon, or the race of LIFE... we want to encourage you and help you allow your body to feel its best! Today, we want to share with you our Transform Runner's Workout! In the midst of your "full" week, this is a great quick workout to help strengthen your core, quads, and glutes! Set your timer for one minute intervals, completing the workout for a 45 second blast of strength or cardio with a 15 second rest! Don't forget to get in 2- 3 sets! Check out the video below to see the each exercise! 


October in Athens= ATHHALF! We hope that you will join our TransFit team, as we prepare for the race! This year, AthHalf is offering a 5K and half marathon! Whether your running or walking, we hope that you will set a goal to come out and race with us! We believe in each of you and know that each of you can do it! In preparation for the half marathon, Lisa, our TransFit Running Coach and Caroline have made an eBook just for you! This eBook features a half marathon running plan leading up to the race, runner's workouts, and a meal plan specified to runners! Click HERE to purchase the eBook! 


Ladies, we can do this! Let's make it a goal to complete a race before 2017 ends! Come join us at 5:30 AM on Tuesday's for our Running Group with our running coach, Lisa! If you would like to meet with one of our trainers for more information on how to prepare for a race, please email us at transfitathens@gmail.com and check out or website for more information! 

Blessings, 

Team TransFit

ACTIVATE Your Nutrition with this FREE Back to School Meal Plan!

Hey, sweet friends!

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

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

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

A new school year is a great time to get your kids to try some new healthy foods! But let’s not get crazy — remember we have to ease them into it, right? Let’s be real. Most kids could eat a peanut butter and jelly sandwich every single day (or is that just mine?)


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

1. Protein. 

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

2. Whole grains.

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

3. Colorful fruits and vegetables.

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

4. Sweet and salty snacks. 

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

5. Hydration.

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


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

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

Reflect on our verse for this month: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to this family meal plan and planning out healthy lunches for your family. We believe in YOU! If you would like to meet with our Nutrition Consultants to help you with a plan for feeling your best please email us! In addition, our middle school session will begin next Wednesday! We hope that your school year will be off to a great start! We are praying for each of you as the school year begins! 

Love & Blessings, 

Team TransFit

ACTIVATE! Let's Get Active this August!

Happy August!

Wow, we can hardly believe August is here! Our TransFit Team is so excited to share our August theme with you! This month we are going to ACTIVATE! In all that you do, whether it is your exercise, your nutrition, or a your spiritual journey we want to help you to activate your goals and dreams this month! As our summer schedules come to an end and the school year beings, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in AUGUST is to be ACTIVE EVERYDAY! Even if it is a quick jog around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Click on the calendar below to download the August ACTIVATE challenge to help keep track of your exercises and progress! Fill in each day with you activity and then email it to us at the end of the month for a chance to win a month of FREE sessions!


Exercise is such an important part of our lives. It benefits us more than just in the way that we look and feel. Here is the importance of getting a minimum of 30 minutes of exercise daily:

  • Activity can improve your quality of life and can have immediate and long-term health benefits, especially when it is done daily.
  • If you are regularly physically active, you may:
    • reduce your risk of heart attack
    • manage your weight better
    • have a lower blood cholesterol level
    • lower the risk of type 2 diabetes and some cancers
    • have lower blood pressure
    • have stronger bones
    • lower your risk of falls
    • improve heart-lung and muscle fitness
    • feel better - with more energy, a better mood, feel more relaxed and sleep better!
  • Daily activity of up to 30 minutes can lead to a healthier state of mind.
  • Prevent weight gain, promotes weight loss (when combined with a lower-calorie diet), and helps keep weight off after weight loss.
  • Having a daily exercise routine can increase motivation to slowly increase your exercise period each day. Starting at 30 minutes is a great place to start!

We can do it! ACTIVATE your whole body in August! Starting this month, we will now offer a 4:15 PM Transformer session on Monday's! Our middle school girls session will meet at 4:30 PM on Wednesday's! Additionally, our Bible Study/Prayer time will begin on Thursday, August 17 at 12:00 PM!

We have encouraged our staff and encourage you to join us in reading through the book of Romans this month! We would love to inspire one another, as we ACTIVATE our August! We are so thrilled about our new sessions and starting our Bible Study and Middle School sessions, again! We hope that you will join us!   

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

Blessings, 

Team TransFit

July Client Spotlight- Jacelyn McCall

Sweet friends, 

Can you believe July is almost over?! Each of you have worked so hard this summer! This month, our theme was Freedom in HIM! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in Him. We hope that you were able to be encouraged by friends and family and that you made time for prayer and mediation this month.

 Today, we have the joy of introducing you to our amazing client spotlight, Jacelyn McCall. Jacelyn is embodies the true meaning of total body transformation. Yes, she has lost weight, inches, and over 10% body fat; however, when I think of Jacelyn I look at a women who is truly beautiful inside and outside. She plays tennis with a passion and in the studio has a vibrant energy that shines in her eyes. Total body, mind, and spirit transformation on the inside is why beautiful Jacelyn is our client spotlight this month. She has a bright fire that has been lit inside her! Congrats sweet lady! Thank you for giving your all and for inspiring all women that by giving your best one hour, one day at a time you can reach your goals! 


I grew up in sports which kept me active and on the go. But as always life got busy.  After college, Nathan and I were actively running Smoothie King and exercise took a backseat. I kept gaining and then not changing my lifestyle. 

I decided to start focusing on myself and coined 2015 the "Summer of Jacelyn". I started to play tennis more and walk with friends, but I needed more.  So when TransFit opened, I thought that it was meant to be! In March last year I started scheduling times which I ABSOLUTELY need.  I try to go 3 times a week to Transformer, play tennis 2-3 times, get up for 5:30 Tuesday run group (which some of you know...I don't love early mornings), and walk for some girl time once a week.  

Committing myself to working out makes me want to eat well...which is always a struggle for me. I love that Katie Woodall told me to strive for 80%. If I have a bad day, I just reset the on the next. I use this with home and work life too! 

My goals are always water, nutrition and a little reflection time.  That keeps me moving forward toward a stronger body. And so does everyone at TransFit! I love that everyone supports and motivates each other.

I cherish people.  My greatest accomplishment to me is the number of amazing people that are in my life.  I couldn't ask for more amazing friends than who I have lucked into here in Athens.  They are definitely my "family" here, which means we love to get together to "eat, drink and be merry".

I can't live without Mexican food, so I have been trying healthier alternatives.  My fav right now is Spicy Fish Taco Bowls from Pinch of Yum.

Ingredients:

  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1/2 teaspoon cayenne pepper
  • 3-4 tilapia filets (or other fish filet of your choice)
  • 1-2 cloves minced garlic
  • 1 cup fresh sweet corn kernels (sliced off the cob is the best)
  • 1 red onion, diced
  • 1 red pepper, diced
  • 1 can black beans
  • cooked brown rice (I used about 2 cups)
  • fresh cilantro, avocado, shredded cheese, sour cream, or pico de gallo for topping

Instructions:

  1. Mix the spices together in a small bowl and sprinkle evenly over both sides of the fish filets. (I like to season my fish a LOT, but just sprinkle on however much looks good to you.) Add salt and pepper to taste.
  2. In a large nonstick skillet over medium high heat, heat a drizzle of olive oil. Add the garlic and saute for 1-2 minutes. Add the fish filets to the pan. Grill the fish on each side for several minutes, checking the middle for doneness (fish should be completely white and flake apart easily). Remove fish filets and set aside.

  3. Add corn, red peppers, and onions to the pan with no additional oil. Heat over high heat for several minutes WITHOUT stirring to get a brown/black roasted look on the outside. Repeat for several minutes (stir, wait, stir, wait) until the peppers and onions are tender-crisp. Add the black beans and heat through.

  4. Layer rice, corn/pepper mixture, and fish in a bowl - or mix everything together in the skillet. Top with any of the toppings listed above! 


Jacelyn, we are so proud of you and your accomplishments! You inspire all of us! We are thankful for you and the impact you have had on the TransFit community. Ladies, let's recharge and refocus as we head into the last few days of July and the start of August! If you have any questions or would like to meet with one of our trainers or nutrition consultants, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Living Transformed on Vacation-3 Tips from Katie Lord

I hope you all get to meet our precious new Personal Trainer, Katie Lord.  Katie is a bright light in the studio and has been training and encouraging our beautiful clients and loves teaching women of all ages about whole body health and wellness. Below are her 3 favorite tips for living transformed on vacation! 

Summer is definately here, which brings sunshine, pool parties, relaxation, and vacation!!! And for many of us, summer also means a deviation from our normal routine, making it feel a little more difficult to stay focused on our health and fitness goals. But, living transformed during the summer doesn't have to be difficult! You CAN continue to work towards your goals as you enjoy your summer. Here are a few tips that I have found helpful:


1. Create a plan to stay active!

Whether you are here in town or on a trip, make a plan to stay active! Each week, plan out when you would like to workout, where, and what you would like to do - running, walking, swimming, hiking or a Transformer class! If you are traveling, pack workout clothes and shoes. Make time during your trip to go for a run, walk, or do a bodyweight workout. Include your family or friends and make it a fun activity to do together! If you need some workout ideas while on vacation, there are a lot of great workouts on the TransFit App and website.

2. Continue making healthy food choices!

Meal planning can be challenging when you are out of your normal routine or on vacation, but you can continue to make healthy food choices. Try your best to eat 5 small meals a day, including a good amount of protein, veggies, and fruit. Grilled veggies, watermelon, and smoothies are some of my favorite choices in the summer! Drink plenty of water, aiming for at least 64 oz! You can find sample meal plans on the TransFit website and tons of yummy summer recipes.  If you are on vacation, pack healthy snacks and a water bottle. Look for lean protein options and veggies at restaurants or when cooking meals for the family. Most importantly, give yourself GRACE! Progress not perfection and remember that moderation is key. 

3. Have fun and take time to rest!

Enjoy your summer! Spend time with friends and family, rest and recover.

According to American College of Sports Medicine, rest is key in regulating the body’s processes, including appetite and metabolism. Lack of sleep can throw these processes off balance, and can to overeating. Getting enough sleep,  seven to eight hours per night for adults, is  important for replenishing the body’s energy stores.  So please relax, refresh, and renew! Rest is critical for living transformed! 


We hope that you are able to use these tips throughout your summer while on vacation! You can add in our July push-up challenge to your vacation, too! 

Come join Katie in sessions today and next week! We would love for any of our middle school girls to join Katie and our TransFit team for a week of Super Charged Middle School Girls sessions! Remember to sign up for sessions, at least 24 hours in advance!

If you have any questions, or set up a 1-1 to reset and refocus your specific goals please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Tips to Make This Second Half of 2017 Your Best!

Clean slate, yes, it's Monday!  7-17-17 this date must signify a fresh start for YOU! Let's make the 2nd half of 2017 be your best! Today, let's focus on being thankful for the body that you have and set new goals to ensure you are treating your body with care and respect!

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

Here are my top 4 favorites:

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

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


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

Strawberry Mango Chai Popsicle

Ingredients:

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

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


We are excited to start our Super Charged Workout Week for middle school girls! Next week, July 24-28 we are offering a session from 3-4 PM on Monday, Wednesday, Friday for our sweet middle school girls! This session will be a kickoff to their school year and a way to recharge, reset, and refocus for the end of the summer ready to start a new school year! You can register for this session on our app HERE! Make sure to choose the Super Charged Workout- 5th through 8th grade girls sessions!

Throughout this session, we are going to focus on improving form while exercising, nutrition tips, learning about our beauty that is found in the Lord, the importance of positive thinking, and having endurance as we run the race the Lord has set before us! We are excited to have these girls in the studio! We hope that you can join us! 


We hope that this second half of 2017 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2017! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

July is the Time to Transform Those Arms!

Sweet friends,

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


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


We are looking forward to seeing your strong arms this week at TransFit!  We would love to hear your favorite arm exercise! For more arm workouts, go to our TRANSFORM section of the website! You can also download our FREE app for workouts, inspiration, and recipes! Keep pushing yourself, as you complete the push-up challenge! 

Let us know if there is anything we can do to help you reach those goals for July! May you rest in Him today, surrendering everything to Him! You will find FREEDOM in the Lord!  

Blessings,

Team TransFit

Congrats to our June Squat Challenge Winner!

Friends, 

Wow- it's been such a great week in the studio! Let's be grateful that we can find freedom through exercise! We hope that you feel a new found sense of encouragement and peace this month. Enjoy each day and make the most of each hour just as you do in your TransFit workouts! Each month, we have challenged you to take on our monthly exercise challenge. June Squats, and now July push-ups! We want you to get into the habit of making exercise a daily habit! One little change in your day-to-day routine can lead to life long changes! Today, we are excited to share our June Squat Challenge Winner!


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Congratulations, Tessa Hall! 

Tessa has truly challenged herself to live transformed. Tessa did her squats each day and said she was using the foam roller to roll out those sore leg muscles! Transforming those legs by doing squats daily! Tessa is an inspiration to many! We are so proud of you and your daily commitment to your exercise goals! 


We hope that each of you join us this month for our Freedom in Him- July Push-Up challenge! Let's transform those arms for the remaining weeks of summer!

If you have any questions, please email us at transfitathens@gmail.com.   We are looking forward to encouraging you in the studio this coming week! 

Blessings, 

Team TransFit

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

Happy 4th of July! 

This month we are focusing on our freedom in the Lord! But today, we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We pray that you live in this freedom, as you focus on the Lord! 


Here is a great Fourth of July recipe you can try today! Super easy and a huge hit for everyone! Enjoy!

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


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

We look forward to seeing you tomorrow morning for a week full of great sessions! If you have any questions, please email us at transfitathens@gmail.com. TODAY, is our LAST day of our SUMMER SIZZLER SALE! Use the promo code- SIZZLE to receive 15% off all sessions. Keep challenging yourself on our push-up challenge! 

Blessings, 

Team TransFit

Happy July ☀️ SUMMER SIZZLER SALE 🎉

Sweet friends, 

July has officially arrived and this month our TransFit theme is Freedom in Him! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in him. Christ died for us, and that is how He provided us freedom that is found in HIM! Believe in this hope by getting encouragement from friends and family and making time for prayer and mediation this month.

Remember the book of Isaiah where chapter 26:3 says "You, Lord, give true peace and freedom to those who depend on you-when they trust in you." 


This weekend we are offering YOU a JULY deal! You want to finish summer feeling your best; here is how! Today through Tuesday (July 4th), you can use our code SIZZLE for 15% off all sessions (Transformer, small group, 1-1,  or middle school sessions). You can use this code at checkout to receive your discount! Purchases will only be valid through the end of the summer (expire Aug 31st). As a special bonus, we are also offering our Unlimited Sessions Monthly package for $175! This package includes Transformer, Small group, and Yoga and will last the month of July! We are so excited about this deal and hope that you will join us to kick-start your JULY and finish the summer strong!  


This month, we are challenging you to our Transform Your Arms in July- Push Up Challenge. Each person who completes this challenge will be put into our drawing for a MONTH of FREE sessions!!! Send us your calendar filled out each day and you could be the winner!! We hope that you will join us this month, as we transform our arms, our minds, and spirits for the summer! 


We pray that this month you find complete freedom in Him! 

You can use our promo code: SIZZLE on all items (excluding merchandise). This will last until TUESDAY! So, go purchase your sessions NOW! 

If you completed our June squat challenge- please email or text us with a picture of your completed calendar, so that you can be inserted in the drawing for a month of FREE sessions! We want to remind you that our studio will be closed Monday and Tuesday for the Fourth of July! We look forward to seeing you on Wednesday morning! 

Blessings, 

Team TransFit

Live Transformed on Vacation- Tips from Katie Woodall

Ladies,

I hope your summer is off to a great start! Can you believe it’s almost July! You’ve worked so hard all year long toward reaching your goals, and now you’ve earned some much needed relaxation time for yourself and your family — time to refresh, reconnect and reset all things body, mind and spirit!

It’s tempting anytime you travel, to let go of all your goals and take a break from exercise and healthy foods. But why does it have to be that way? It doesn’t! Your TransFit team wants to encourage you to travel with your goals in mind and let your vacation be just as much a part of your transformation journey!

Today, I’m excited to share with you three simple ways to stay on track during your summer travels!


1. Keep moving!

No, I’m not saying you have to forfeit those lazy mornings (of course, I love sleeping in, too!) But, I am encouraging you to stay active! You may be missing out on your 55-minute Transformer sessions, but you can keep your heart pumping with a few sweat sessions on your trips!

When I’m preparing for a trip, one of the first things I pack is my favorite gear! Running shoes, of course! And at least two-three sets of workout clothes depending on how long I’m away from home. Or you can always take brisk walks anywhere! Pick your favorite way to sweat, whether it’s on the tennis court, hiking, biking, swimming or whatever it may be — just be prepared to move!

Include your family in these activities! After all, this is a great way for you to set an example for your spouse and kids! Challenge them to a few of your favorite strength training moves, for instance, see who can do the most push-ups or hold a plank the longest! 

Set a goal to exercise 30 minutes each day, or get in three workouts during your trip. It’s your choice! Make sure you add in a rest day, or visit a local yoga studio!

2. Stay hydrated!

Keep a water bottle with you everywhere you go, even on the beach! Especially on these hot summer days, you need water more than ever! It’s easy to get dehydrated while traveling, so push yourself to drink 1-2 cups more than usual. Your skin will thank you, too! Add some fresh fruit to your water bottles to give your water extra flavor and leave you thirsting for more! Try fruits like kiwi, strawberries or oranges.

3. Choose wisely!

Think about how you want to feel when you return home! Do you want to come home refreshed, energized? Choose healthy foods as much as you can during your vacay! Go for clean, lean and green foods whenever possible!

When eating out, look for grilled, blackened, roasted and baked options, and try to order a green vegetable!

Pack healthy snacks to avoid sugary treats while you’re on the road or in the air.  I always empty our fruit baskets at home before a trip, packing leftover bananas, apples or blueberries.

Here are a few of my favorites for my upcoming trip…


Ladies, living transformed is what it’s all about! You can set goals and exercise year round, vacations and all! It’s making the choice every day to live transformed! Continue to be the bright light to your family and all those who are around you! Enjoy your time away this summer, and know that your TransFit team misses you while you’re away, but always cheering you on where ever you may be! 

We will be closed Saturday and next Monday and Tuesday for the Fourth of July! We hope that you can use these transformational tips to help you lived transformed on the 4th of July!

Blessings, 

Katie and Team TransFit

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Finish Last Five Days of June feeling your BEST!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and being so determined to reach your goals! We realize that summer can be a hard time to stick to any routine, but let's focus the goals we set at the beginning of the month and give our best these last 5 days to achieve success and reach our goals the last week of June! 


Today, we want you to try our TransFIVE Challenge! This 5-day challenge focuses on eliminating sugar from your body and reviving your body, mind, and spirit. It includes a 5 day meal plan, recipes, tips, daily inspiration, and more! We have the ebook is free and has with a summer meal plan and recipes! This is a great time to challenge yourself, as we finish out this month! You can do it! 

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the challenge and download the TransFIVE ebook for FREE, plus be added to the TransFIt Facebook group to join other ladies in this journey! To download the free ebook click HERE


Spend time today preparing for your upcoming week by scheduling your workouts and prepping your nutrition. Create a weekly calendar and plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book sessions at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! Let's finish this month strong! If there is anything we can do to to help you, please email us at transfitathens@gmail.com. Enjoy your weekend! 

Blessings, 

Team TransFit  

Amazing Client Spotlight: Kathryn Rodrigue

Sweet friends, 

We hope that you had a wonderful weekend and got to celebrate the dads in your life! The month of June we have challenged you to light a fire within and to ignite the flame for passion of whole body health and wellness! We believe in you and hope that you will feel encouraged and inspired this month. Today, we want to encourage you with a story of transformation! Our client spotlight for June is Kathryn Rodrigue!  

Kathryn came to TransFit over 6 months ago and when we talk about lighting a flame within- that is what has happened to her! A fire has been lit and she is truly living transformed! Kathryn has a beautiful glow inside and outside that is radiating and she is an inspiration to so many women! What I love about Katheryn is her dedication and consistency! She has been diligent with her strength workouts, cardio workouts, nutrition, and water and has lost over 10lbs and 10% body fat! Congratulations Katheryn for giving your best each and everyday! Hard work does pay off and we are so proud of you! 


I have never been a "gym person"; never been a member of a gym or joined any group exercise classes. So when my sweet friend, Bonnie Chambers, ask me to join her for a free Transfit class supporting Mercy Heath Clinic this past November I was a little skeptical. So much so that when I pulled in the parking lot that evening and there weren't any parking places I turned around and headed back home! Bonnie called to ask where I was and when I told her what I'd done she said, "Turn around!! I am standing in a parking place just for YOU!!". Luckily I did turn around and I haven't looked back since!

I immediately fell in love with TransFit. The positive vibe that radiates from Caroline is electrifying. How can you NOT want to workout with her?! I started out in the Small Group classes and now enjoy the Transformer classes 2-3 times a week. But it's not just to classes I love. It is truly the entire mindset of living transformed. You have to buy into the lifestyle change. Eating more greens; drinking more water; making healthier decisions. It's not easy at first, but once you commit to the change, it's an amazing feeling. 

In addition to the Transformer classes I try to get in at least one day of tennis and I also workout with Tracy Bryd who helps to keep me on my new healthy lifestyle track! I also enjoy walking our sweet dogs, Bailey and Bogey.

My accountability partners are a must! I am regularly texting with Amy Chisholm and Lisa Hollingsworth about what classes we are going to book for the week. During the school year the 8:20 Tuesday/Thursday class was our go-to. Jacelyn McCall is also an awesome workout friend! She's an 8:20 T/Th girl and my Saturday 8am session buddy. We've even talked each other into a 5:30am (the horror!) class a few times...but that's not a regular thing for me!

Caroline and her team are so positive and motivating. I am constantly getting encouraging text and emails from the TransFit Team and they really do make me want keep going strong! And she always seems to send them when you need them the most.

Funny story.....I was headed home one Sunday afternoon in March after a girls weekend in Beaufort, SC. While driving on I-20 towards home I had been thinking about the Dairy Queen on the exit I was getting off. I had planned on pulling through for a "mini" Heath Blizzard. I'd been dreaming about this Blizzard for about 60 miles. As SOON as I pulled in the parking a text pops up from Caroline. She was telling me to finish the weekend strong and to get in an extra walk that afternoon and she looked forward to seeing me that week. How could I eat a Blizzard after that message?? I'm telling you, her timing is spot on.

I am so thankful Bonnie stood in that parking place for me on that Thursday in November. I seriously can't imagine my life without Transfit now. It's a special place, full of special ladies and I am happy to be a part of it!

One of favorite healthy recipes:

White Chicken Chili

Ingredients

·       4 skinless, boneless chicken breasts

·       4 cups chicken stock

·       1 clove garlic, minced

·       1 medium onion, diced

·       1 (15-ounce) can white beans, drained

·       1 (4-ounce) can diced green chilis, with liquids from chilis

·       1 teaspoon dried oregano

·       1 teaspoon ground cumin

·       ½ teaspoon chili powder

·       1 teaspoon salt

·       1 teaspoon ground black pepper

·       1 teaspoon chopped fresh oregano

 

Slow Cooker Instructions:
Add chicken, chicken stock, garlic, onion, chilis, oregano, cumin, chili powder, salt and pepper to a 6-quart slow cooker. Cook for 8 hours on low. Shred chicken with two forks and stir in white beans and fresh oregano and cook for another 10 minutes. Serve.

One of my favorite snacks is Emerald's Natural Almonds & Walnuts 100 calorie packs. I keep them stashed in my purse and car!

To help meet my water goal of 80-100 ounces of water a day I fill up a 96oz pitcher of water at night before bed and put it in the fridge for the next day. Also, drinking from a straw helps it go down a little quicker too!

 


Kathryn, we are SO proud of YOU! Ladies, may we feel encouraged to make this month our best yet! We look forward to seeing you in the studio this week! Remember to sign up on our FREE app! If you can't make it to the studio this week, you can find great recipes, workouts, and inspiration on our app and website! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Living Transformed on Vacation- Tips from Lisa!

Happy Thursday, friends! 

We are SO glad we were back in the studio this week. Each of you brought so much energy and worked so hard. June is off to a great start! We hope that you are joining us for our Light a Fire in You- Squat Challenge! Remember that completing this challenge each day and turning in your calendar at the end of the month, enters you into the drawing for a MONTH OF FREE SESSIONS! Throughout June, we are excited to share our living transformed on vacation tips and ideas from some of our trainers! This week, we will hear from Lisa and what she has to say about how she lives transformed on vacation! 


Summer is in full swing at our home and I’m enjoying every minute of it!  We have lots of travel plans and I’m excited to practice healthy living even when on the road.  Meal planning, nutrient rich snacks, and fun filled activities keep us feeling our best when away from home.  

Meal planning while on vacation can help save time resulting in yummy meals and snacks and less trips to the grocery. Packing healthy snacks to bring down to the water or in your backpack while touring the town keeps you feeling your best without any unwanted calories.  Many vacations offer the opportunity for biking, walking, swimming, and other outdoor activities.  Take advantage!!!  Your body will feel great and its an awesome way to spend time with your family.  Don’t forget to keep you water bottle close by!  


Here is a great High Protein Trail Mix that you can pack for the road and bring down to the beach with you! 

High Protein Trail Mix

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

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

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

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


Thank you, Lisa for sharing with us and encouraging us that meal planning is possible and just as important on vacation! You can always refer to our TRANSFORM section of the website for great recipes and workouts, as well as our FREE app! Look out for our future posts from other trainers, as we share and encourage one another to continue to live transformed on vacation! 

We hope to see you in the studio this week! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

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You only live life once, but if you live it right once is enough!

Beautiful friends, 

It has been two weeks since I have been in the studio and I am so thrilled to be back with you all tomorrow! I had the privilege to spend a week with our whole family in California and then another week with just my oldest daughter, Kaitlyn. Kaitlyn and I spent a life changing seven days in Northern California tucked away in the mountains at JH Ranch. Talk about coming out of your comfort zone, like I ask you all to do daily... I got an extra dose of stepping out of my bubble with crazy challenges, camping experiences, non-traditional food, and just so many things that I had to "let go". Let's just honestly say I was stretched beyond my own comfort zone x 100! 

Being "stretched" was part of the process as I learned the hard way,  and there were so many amazing truths I took away from the week that I will carry in my heart forever.  Below are a few important nuggets I wanted to share with you today in anticipation of seeing you this week! The entire TransFit community and each of you were specially prayed for throughout the week and I hope these three truths will help you on your own transformation journey and light a fire in you this summer!  


1. "You only live life once, but if you live it right once is enough!"  How true is this quote? When we give our best each hour, each day with the body we have been given this life is enough! So, live each day to the fullest and tell those around you how much you love and appreciate them! 

2. "Change is temporary, transformation is forever."  We are loved passionately by an incredible God who wants a deep relationship with us. This life is about relationships - not religion.  True transformation comes from encountering the presence of God daily. 

3. "We find our life purpose by loving God and loving others."  How do we love God?  We love Him by having a heart of gratitude and by acknowledging that joy is a deep settled confidence that God is in control of our circumstances. 

The 3rd truth really spoke to me as I am a complete control freak with my family, my body, and my circumstances. I only want things to be "my way" or no way. I went to JH Ranch to develop a deeper relationship with daughter which I definitely did, but during the week God moved in me and changed my heart! My goal is now trust God in all circumstances and surrender my control and allow Him to transform my life (Proverbs 3:5). 


The time at the Ranch allowed me to reflect also on the gift God has given me of TransFit! What an awesome place where we can be ourselves and transform our body, mind, and spirit daily! I am beyond grateful for the opportunity to continue to build relationships with each of YOU, and help you LIVE TRANSFORMED each day! 

I am bubbling with excitement to encourage and inspire you this week!

Love and blessings, 

Caroline

Congrats to our May Challenge Winners!

Happy Sunday, friends! 

We hope that you have had a great week! May quickly came to an end, and we were so thrilled to see all of your total transformation May challenge calendars! Thank you! WOW each of you worked so hard and were truly devoted to living transformed!!! We are excited to announce our WINNERS! 

First place- Pam Adams! Our first place winner receives a FREE month of sessions! 


Second place- Melynda McCutcheon! Our second place winner receives a FREE week of meal plans, recipes, and shopping lists, and 1 free session! 

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Third place- Tessa Hall! Our third place winner also receives a FREE week of meal plans, recipes, and shopping lists, and 1 free session! 

We are so proud of each of you who completed our May Total Transformation challenge! We hope that you will join us for our June Light a Fire in You squat challenge! 


We can't wait to see YOU in the studio tomorrow morning! We will reopen tomorrow morning at 5:30 AM and hope to see YOU! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Light a Fire in YOU! Join our June Squat Challenge!

It's time to turn the heat up! In the TransFit studio, your home, your workplace, or vacation destinations! I love the theme for the month of June! Light a Fire in me!!! Our prayer for each of you this month is to light a flame of passion for your whole body health! Enjoying exercise, eating nutritious foods, drinking water, and staying focused on what really matters in this life. I know many of you are in and out of town for the next two months, but try to get in 2-3 strength workouts and 3-4 cardio workouts each week! You can go the TRANSFORM tab of our website for FREE recipes and workouts! Here is one of our favorite squat workouts to transform those legs and glutes! 


This month we are challenging you to a squat challenge! Let's tone and strenghten our legs for the summer! Each day you will complete a set number of squats! By the end of the month, you will feel stronger and determined to add squats into your daily routine! Not only is this a great way to strengthen your lower body, but the clients who consistently adhere to the challenge will be entered in a raffle to receive a MONTH OF FREE SESSIONS! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge.

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Let's relight the flame within! Set a goal to complete the squat challenge! Continue working hard this week, getting in your workouts and cardio! The studio will REOPEN June 5 at 5:30 AM! We look forward to seeing YOU! If you have any questions or would like assistance with your goals, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Finish May Strong! 💪🏼⭐️

Happy Saturday, sweet friends! 

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


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


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

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

Blessings,

Team TransFit 

Kickstart Your Summer with New Healthy Recipes!

Sweet friends,

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


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

Summer Kale Ginger Salad

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

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


Chocolate Heaven Smoothie

Makes one serving

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

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

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


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

Blessings, 

Team TransFit