Revive Your Body, Mind, & Spirit This Week at TransFit! 🙋🏼💗

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Happy Sunday, sweet friend! 

We have an amazing week we planned for you in the studio, as we revive our bodies, minds, and spirits for Spring!

Our TransFormer sessions will be revived and supercharged this week, a new Uplift Session tomorrow at 11:30 AM and Thursday night will be amazing!  


We wanted to let you know about our FREE community workout THIS Thursday! This event will be on Thursday, March 22 at 6 PM and is specifically for Hope 139 house! This workout will be filled with lots of energy, fun, food, and fellowship as we sparkle together while supporting Hope 139! We want to invite you and any of your friends to come join us! The community workout is for all women of the Athens area, so we would LOVE to see you! The workout will be a transforming whole body workout for any age and fitness level! 


In case you missed our previous blogs about Hope 139, here is a quick overview of who Hope 139 is and the needs and services that they will provide! Hope 139 is near and dear to the hearts of the ladies at TransFit because our very own trainer, Shelley Tanner, started this non-profit organization! 


Hope 139 House, Inc. is a 501 (c)3 non-profit incorporation seeking to provide housing and support for women in crisis pregnancy and parenting situations.  This maternity and second chance home will provide hands-on training in many areas through a Christ-centered environment so that mother and baby have a better chance of staying together as a family unit and having hope of a beautiful future together.

Plans for the Home:

  • Provide adequate, comfortable housing for up to 16 women in crisis during or after pregnancy through maternity home
  • Housing for women and their young children for those at-risk of being separated due to various individual circumstances in the second chance home
  • Lessen the strain on the foster care system by providing women with alternatives to their current situations, where mother and child can remain together under supervision, implementing a plan for behavior change. 
  • Both mom and child will experience the extravagant grace and love of Jesus Christ and be forever changed by Him

Services Provided:

  • Education- traditional and skills training, GED
  • Bible study
  • Parenting and life skills training
  • Counseling services through partnerships
  • Mental and physical healthcare needs
  • Career training
  • Behavior modification strategies

Current Needs

  • Prayer
  • A building for the home
  • Funds
  • Staff
  • Van or other vehicle for transportation
  • Many other needs for furnishing the home when the building is secured

We are so excited to offer this FREE community workout to raise support and donations for Hope 139. Feel free to share our flyers with your friends! We hope that you will join us! Sign up on our FREE app under SPECIAL EVENTS

We wanted to remind you about our March Recharge Nutrition packages! We have three different packages that are fit to your needs! You can find them on our website HERE under SERVICES. Let us know how we can help you transform! 

If you have any questions, please email us at 


Team TransFit 

10 Ways To Get Your Family Healthy This Spring!

Happy Spring, sweet friends! 

Can you believe we are halfway through March?! Remember to keep up with your March Calendar Challenge of being ABSolutely motivated daily! Amazing client Molly Efland won our February Challenge and gained one month of free sessions by completing her February calendar! Get your family into the challenge too- even if you start today by committing to finishing March strong!

Today, we want to encourage you and help your family make better decisions to live a healthier lifestyle one day at a time! Yes, we know it is challenging to find a meal that pleases everyone and so hard to get the kids moving some days but here are

10 ways we hope to inspire you!


10 ways to get your family healthy! 


1. Set an example!

Your kids and other family members are watching you — when you take time out of your day to exercise when you choose an apple over a bag of potato chips when you refill your water bottle when you choose steamed veggies over french fries. They’re watching! And though we aren’t always perfect in our choices, we can make a big impact on our family with all the small choices we make day in and day out!


2. Feed your family what you’re eating!

Instead of fixing your family a separate meal, serve them the same foods you’re eating but add in one food on their plate that they will eat and like. If you’ve baked fish with steamed veggies and rice for yourself, don’t hesitate to put the same foods on their plates. Add in some fruit on the side that they can nibble on! They might not be as excited as you are about your healthy meal, but don’t let that discourage you. And don’t give up! Even if they aren’t thrilled about this meal the first time you offer it to them, offer it to them again…and again! 

3. Offer incentives.

Kids love sticker charts, $5 gift cards,  and earning rewards! Use an incentive that motivates your kids. We have tried earning “stars” for every new food our kids try. Once they earn 10 stars, they get a $5 gift card to Target! It works, and they get very excited! Rewards don’t always have to come in the form of sugar!

4. Take them grocery shopping.

It may not be your idea of fun, but we encourage you to get the whole family involved in grocery shopping! Let the kids pick out the produce! Or let them try using the scales to weigh the vegetables you’re purchasing — any way to get them excited about new fruits and vegetables! Helping you at the store might be another way for them to likely try the foods they (not you!) put in the cart.


5. Let them help you in the kitchen!

If everyone has a helping hand in dinner, it might encourage them to eat what they’ve worked so hard to prepare! Even if it’s washing fruit and vegetables (or if you’re comfortable, they can chop, too), give them a specific task!

Put them in charge of re-filling snack baskets. If you have the snack-sized Ziplock bags, they can pre-portion out their snacks for school, too!

6. Use meal planning charts!

Instead of you sitting down to plan out your families’ meals alone each week, enlist your help from your family! This would be a great opportunity to talk about the fruits and vegetables that are currently in season and let them pick which ones they’d like along with the main dish. And once it’s on the chart, there’s no fuss about breakfast, lunch or dinner — it’s already been discussed and planned! Another bonus: you’re organized for the whole week! This will simplify grocery shopping as well!

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7. Let your kids help prepare their own lunch boxes.

Make it fun — use shapes and a variety of colors. Cut their sandwiches, cheese, and fruit into different shapes. Mix it up with color, like green cucumbers, red strawberries, orange carrots or yellow bell peppers. And send healthy dips to go along! Try finding a yogurt-based Ranch for dipping, hummus or peanut butter. Use muffin cups to separate foods and add color. You could also roll up sliced turkey with cheese and add a toothpick!

8. Make exercising fun!

Exercise doesn’t have to be a chore. Get a stopwatch and have a relay race or see how many jumping jacks they can do in 1 minute! Get out the jump ropes and hula-hoops. Turn on some fun music and have a dance contest! If the weather is nice, ask them to join you for a jog! Sign up for family races or 5k events that have a Family Fun Run. Let them see you honoring your body through exercise! Most likely, if your kids see you on the floor doing push-ups, they’re going to want to join in! And if not, ask them — that might be all it takes is an invitation from you!


9. Have patience.

Just like in your journey to a whole body transformation, it takes time for their bodies and minds to adjust to new habits. Changes don't happen overnight. Extend extra compassion, love, and patience to them. Eventually, they will enjoy time in the kitchen, trips to the grocery store and exercising with you.

10. Praise!

We all need affirmation and encouragement in our lives. They need to hear from us, “Great job!” or “I am so proud of you!” So any chance you get, take it! Tell them, show them, affirm them every single day!


We encourage you to help motivate your family to have a healthier lifestyle! We believe in you and know you can do it!

Another place to find tips and healthy recipes are in our, Healthy Families Handbook eBook. You can purchase it HERE! This is a great resource to use when it comes to better whole-body health for your family!

If you plan a meal with your family or get in a family workout, please send us a picture! We would love to see what you and your family do! If you have any questions, please email us at 

Please join us this coming Thursday night 6 PM for a fun, free, community workout event benefiting HOPE 139! Sign up on the app to reserve your spot (limited number available).


Team TransFit

Total Body Transformation Workout You Can Do Anywhere!


Hello friends!

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

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


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

Cool down and stretch, or repeat workout! Let us know how you do! Remind yourself that while you are doing this you are worshipping with your whole body! Romans 12:2 reminds us to be transformed by the renewing of your mind. By moving your body everyday and viewing this as a form of worship, you are living transformed!

You can find more workouts on our website HERE and our Youtube account HERE

We are excited to announce our Night of Hope Community Workout! This event will be on Thursday, March 22 at 6 PM! This event is specifically for Hope 139! Check out our past blog post to learn more about Hope 139 and how TransFit is supporting Hope 139. We are so excited to offer this FREE community workout to raise support and donations for Hope 139. We hope that you will join us! Sign up on our FREE app under SPECIAL EVENTS


We look forward to seeing you in the studio for more amazing strength training and fat burning workouts. Book your sessions in advance, and commit to giving your best and honoring your body through exercise! Sign up for the Night of Hope Community Workout TODAY! If you have any questions, please email us at  


Team TransFit

What Should You Eat For a Healthy Snack Today?


Part of living transformed is taking your healthy lifestyle with you on the road. Packing healthy snacks for mini vacations or business trips don't have to be complicated! Our TransFit Team encourages you to plan and prepare weekly so you're organized at home with your meals. Similarly, taking just a few minutes to prepare a bag with healthy snacks, you're one step ahead while traveling with nutritious options to munch on during your trip! 


Our Team wants to share with you some of our favorites! 


Pack a large water bottle or several smaller ones. This way you avoid dehydration and your skin keeps its natural glow!


Don't leave fresh fruit behind while you're away! Grab what's left in your fruit bowls, like clementines, apples or bananas.

Remember, protein helps you feel fuller longer. So you'll want good protein sources. We like Rx bars, grass-fed beef sticks, and raw nuts. And it only takes a minute to measure out 1/4 cup portions of your nuts or trail mix and store in individual snack bags. Yay for portion control!


We appreciate good coffee creamer! : ) Especially, if you're dairy-free these are both great options for traveling. See picture above! 

Some other favorites:

  • Dry Roasted Edamame
  • Macadamia nuts
  • RX bars
  • Pistachios
  • Vega Protein Shakes
  • Nutpods
  • Organic Fit High Protein Weight Loss Bar
  • Koia 

Once your snack bag is ready, don't forget to pack your running shoes and workout clothes! We want you to plan exercise into your trip! You'll feel energized during your trip, but also when you return home! If you're traveling with family, this is an opportunity for you to spend extra time with them. Whether it's a sweat session in the gym, a round of tennis or golf, a walk on the beach or jog around a new city, we want to encourage you to keep moving!

If you have any questions, please email us at 


Team TransFit

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Inspiring Generations of Women- Spotlight on Amazing Middle School Girls!

Hello Sweet Friends!

Today, we have the joy of hearing from one of our amazing Personal Trainers, Katie Lord, who supports our amazing middle school girls! She adores these middle school girls and comes alongside them to provide encouragement, support, care, and hope as they learn about whole body health! We are so thankful for Katie and our middle school girls who are learning what it means to live transformed! 


Think back to your years in middle school. What thoughts come to mind? Are all of your memories positive, or like me, do you also remember a lot of awkwardness and feeling uncomfortable with your body! I wish someone had come alongside me during middle school to offer encouragement and guidance in how to take care of my body and be confident in how God made me! 


At TransFit, we aspire to do just that for this generation of middle school girls through the TransFit Girls sessions! We teach the girls about whole body health and help them to love their bodies! We hope to empower each girl to be confident in who they are and know that they are beautiful, strong, and unique! 


In the 55 - minute TransFit girls session, we focus on making exercise enjoyable, learning how to correctly perform exercises, and the importance of nutrition and faith. Each week, the girls engage in an energizing and fun workout along with a cooldown time with stretching and inspiration. Some weeks the girls also complete simple crafts or hear a guest speaker that relates to the weekly theme. We help the girls set attainable goals each month and encourage them to stay committed to reaching those goals! We want the girls to give their best not just in the workout, but in everything they do! 


It is such a blessing to spend time with the middle school girls each week and teach them about living transformed! The girls have a blast during the workout! They work hard, all while smiling, laughing, and making new friends. God is changing the hearts of this generation of middle school girls! He is helping them to be confident, strong young women who are lights of kindness, love, and hope to the other girls in their community! Middle school is such an important stage in a young girl's life, and we pray that each of the girls finds inspiration to live transformed - body, mind, and soul. 


It is an honor and joy for us to welcome these sweet middle school girls into the studio. We are so thankful for the joy, sparkle, laughter, and energy each of these girls brings each Wednesday afternoon! If you know someone who would like to join us for our middle school girls session, they can sign up on our FREE app. The middle school girls sessions meet on Wednesday's from 4:30-5:30. We would love for your daughter or friend to join us! 

If you have any questions, please email us at 


Team TransFit

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Need a LIFT in Your Spirits This Week? NEW Session Added 11:30 Monday's!

Happy Sunday! 

We are all ready for a great new month of March! HOPE is in the air! Start your Monday with us at TransFit and lift your spirits! 


The new TransUpLift session will begin tomorrow (Monday) at 11:30.

TransForm your Body- Elevate your Spirit- Renew your Mind! 

TransUpLift will inspire and challenge you while you release toxins and tension from your entire body. The 55-minute session will help you clear your mind by flowing in rhythmic, yoga-inspired movements. Activate your core, strengthen your arms, and tone your legs in the full body session. By allowing the body to gracefully move and flow, you will free yourself to be re-energized and lifted up! You will leave the session with renewed energy and total strength in body, mind, and spirit! This session will use only your body (not weights or machines) to UpLift your day! 

Bring your yoga mat or borrow one of ours for this new, inspiring session. 

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We are excited to announce our March Lunch and Learn date! Mark the calendar for March 8 at 11 AM! We will meet at The National and hear from master chef, Peter Dale. We will enjoy a delicious and healthy Power Lunch, learn about the nutritional components of the power lunch, how to cook this fabulous lunch, and gain some insight on how to make your own healthy lunches at home with some of Peter's favorite recipes! You don't want to miss this! Sign up on our FREE app under SPECIAL EVENTSThe cost is $20 and it includes the power lunch, drink, and tip! 


If you need some ideas while meal prepping, check out our website under the HEALTHY LIVING TAB! Don't forget about our March Recharge Nutrition packages! You can find more details on our past blog and under SERVICES on our website

Sign up for our new TransUpLift session, Lunch and Learn, and other sessions on our FREE app! We hope to see you this week! Come join us! 

If you have any questions, email us at Let us know how we can help you live transformed! 


Team TransFit

Need a March Recharge? New Accountability Nutrition Packages!


We hope that you read our blog yesterday about a new HOPE in March and the new ministry we are supporting, Hope 139 house, Inc! We are so excited to partner with Shelley and her ministry. 

We want to introduce our Nutrition Packages that we will offer this month! We encourage you to purchase them TODAY because it will provide you accountability throughout the month! Each package is different and is meant for you to choose the one that is best for YOU! We hope that you will take advantage of these packages and kick-start your nutrition this month! We want to provide you with accountability! Each package price shown below is a weekly price, but we encourage you to purchase the full package that will allow you to commit to nutrition and accountability for 4 weeks! 


March Recharge Package ($50 weekly, $200 (4-week minimum)

  • Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
  • March accountability sheet
  • Goal sheet
  • Weekly challenges and inspiration

March Recharge Package Elite ($75 weekly, $300 (4-week minimum) 

  • Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
  • March accountability sheet
  • Goal sheet
  • Weekly challenges and inspiration
  • Weekly meal plan, recipes, shopping list

March Recharge Package Platinum ($100 weekly, $400 (4-week minimum)

  • Accountability with nutrition by food journaling daily and in person or phone check-in, once DAILY
  • March accountability sheet
  • Goal sheet
  • Weekly challenges and inspiration
  • Weekly meal plan, recipes, shopping list
  • 1-1 consultation at beginning and end of the month to set specific goals, assess progress and maintain accountability 
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We want to invite you to our Lunch and Learn on March 8 at 11 AM! We will hear from Chef Peter Dale from The National and learn about the Power lunch, plus recipes you can try at home! We will also hear from Kaeti Shurling, our dietitian and Shelley Tanner, as she shares about her new ministry, Hope 139! We hope that you will join us! Sign up on the app under SPECIAL EVENTS! 

If you have any questions, please email us at 


Team TransFit 

BIG Things Happening at TransFit As We Have New HOPE In March!


Happy March, sweet friends! 

Yes! March is here! A new month and a fresh start and Spring is in the air!  This month at TransFit we are so excited to announce some BIG changes happening at TransFit! New sessions, new trainers, revived workouts, focused nutrition packages, and a new focus for outreach in the community! We are focusing on the word HOPE for March and how we can best serve you and others. One of our very own personal trainers, Shelley Tanner, has started her own non-profit organization called Hope 139. Hope 139 is inspired by Psalm 139.

Shelley Tanner had a God-sized dream to create a ministry to support women who are less fortunate. She has started Hope 139 House, Inc. TransFit is partnering with Hope 139 House to transform all types women by donating a percentage of our retail profit to support this amazing, new ministry. We also would love to get our incredible TransFit community of inspiring women (you) involved in supporting this ministry. What an amazing opportunity for us to continue to lift up women less fortunate in this community!  Encouraging others inside and outside of the TransFit studio! Check out the information below to learn more about Hope 139 and the plans and needs for the ministry! 



Hope 139 House, Inc. is a 501 (c)3 non-profit incorporation seeking to provide housing and support for women in crisis pregnancy and parenting situations.  This maternity and second chance home will provide hands-on training in many areas through a Christ-centered environment so that mother and baby have a better chance of staying together as a family unit and having hope of a beautiful future together.

Plans for the Home:

  • Provide adequate, comfortable housing for up to 16 women in crisis during or after pregnancy through maternity home
  • Housing for women and their young children for those at-risk of being separated due to various individual circumstances in the second chance home
  • Lessen the strain on the foster care system by providing women with alternatives to their current situations, where mother and child can remain together under supervision, implementing a plan for behavior change. 
  • Both mom and child will experience the extravagant grace and love of Jesus Christ and be forever changed by Him

Services Provided:

  • Education- traditional and skills training, GED
  • Bible study
  • Parenting and life skills training
  • Counseling services through partnerships
  • Mental and physical healthcare needs
  • Career training
  • Behavior modification strategies

Current Needs

  • Prayer
  • A building for the home
  • Funds
  • Staff
  • Van or other vehicle for transportation
  • Many other needs for furnishing the home when the building is secured

Ladies, we ask you to join and pray with us as we support this incredible ministry. If you have any other questions or want to learn more, you can contact Shelley at We are so excited to spread HOPE this month! 


MARK YOUR CALENDAR for our Night of Hope Community Workout Event! This event will be on March 22 at 6:00 PM! It is a FREE workout where we will sparkle, celebrate, and fellowship together while supporting Hope 139! We are so excited and hope you will join us! You can sign up on our FREE app HERE


We are offering three different March Recharge Nutrition packages! These packages will provide great accountability throughout the whole month! You can find them under SERVICES on our website HERE or purchase them on the app

If you have any questions, please email us at 


Team TransFit 

Why YOU Need Strength Training to Transform Your Body! Awesome Olympic HIIT Workout!

Happy Saturday, sweet friends!

We love seeing each of your smiling faces in the studio! Each day is one step closer in the right direction when you are staying accountable to your goals! Continue to strive for progress- this weekend! Come join us this morning at 8 AM or at 10 AM for our NEW Saturday session! Today, we want to share about the importance of strength training and a fun Olympics workout!


Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Resistance bands and balls, hand weights, barbells, and even your own body weight can be used as resistance when designing a strength-training program. Even better, all that new muscle and strength pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea! Below are some extra benefits to help explain why we as women need to build strength training into our weekly fitness plan. 

Benefits of strength training for women:

  • Improved body composition & increase lean body mass
  • Increased metabolic efficiency (burn fat!)
  • Increased bone density
  • Decreased psychological stress 
  • Increased energy levels and mood

Here is an awesome workout we want to share with YOU! This workout can be done anywhere and is great to take with you when you travel.

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Let's work to finish this February strong! We know that you can achieve those goals you set at the beginning of the month. For more workouts, videos, recipes, and inspiration check out our app and website under the HEALTHY LIVING tab!

We want to invite you to save the date for our March Lunch and Learn with Peter Dale! The Lunch and Learn will be March 8 at 11 AM and we will meet at The National to hear more about the delicious and healthy power lunch! We hope you will join us! Sign up on the app

Let us know if there is anything we can do to help you! 


Team TransFit

Top 5 Super Foods For Your Heart! ❤️

Happy Wednesday! 

It has been another incredible week in the studio! Thank you for bringing your heart and soul into every hour! We can continue to celebrate the love we have for our bodies through movement and change our perspective to view exercise as worship! That is how we can live transformed!  While exercise is a way to honor your body, eating nutritious, healing, and nourishing foods is another way to live transformed.  Exercise and nutrition are a vital piece to keep your hearts healthy! We want to share five superfoods for your heart and a fun, new recipe to try! 

1. Hemp Hearts. Hemp hearts are the "heart" of a shelled hemp seed. They are rich in protein and have a high balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 


2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart! 

3. Leafy Greens contain a nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for an overall better blood flow. 


Baby Spinach Salad with Blueberries and Pecans

  • Fresh baby spinach leaves, rinsed and spun dry
  • 1 pint fresh raspberries or strawberries, cleaned
  • 1 pint fresh blueberries, cleaned
  • ½ cup chopped pecans, toasted
  • 1/4 cup Goat cheese, crumbled

Blueberry Vinaigrette 

  • ½ cup fresh blueberries
  • 1/3 cup white balsamic vinegar
  • 1 tsp. honey
  • Salt and fresh-ground black pepper
  • 2/3 cup extra-virgin olive oil

Combine the spinach, raspberries, blueberries, pecans, and feta in a large bowl; toss. To prepare the vinaigrette, in a food processor add the blueberries, vinegar, honey, and salt and pepper to taste. Process to break down the blueberries. While the food processor is running, slowly add the olive oil. Taste the vinaigrette and adjust any ingredients to suit your taste. Pour the vinaigrette over the spinach salad and serve.

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micro nutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression is not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 


Dark Chocolate Energy Bites for the Heart

Serves 20

  • 1 cup dates, pitted
  • 2 cups walnuts
  • 1/3 cup cacao powder
  • 1/2 tsp sea salt
  • 1/4 cup hemp seeds
  • 1/4 cup creamy nut butter
  • 1 tsp vanilla extract
  • ***optional- 1/4 cup dark chocolate chips

Pulse in food processor. Roll into balls and chill for 30 minutes. Enjoy this fudgy, sweet protein-packed snack! 


Add these foods to your meals throughout the week! We believe in YOU! We have nutrition sessions available if you would like to meet with our dietitian or registered nutritionist, to learn more about your health and nutrition. You can purchase these sessions via our app or website!

If you have any questions, please email us at 


Team TransFit

Meet Mallory and Come Transform With Us!

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Happy Monday! 

We are so excited to announce that we are welcoming a new Personal Trainer to our TransFit Team! Meet Mallory Gilliam! Many of you have met this bright spirit in the TransFit studio over the past weeks and she starts her new sessions tonight! We are so excited to have Mallory on our team to encourage and inspire you and we are so thrilled for her to meet her! Mallory cheered at UGA and her contagious energy and bright spirit will propel you give your best inside her sessions and living transformed outside our #happyplace! 


My name is Mallory Gilliam, and I am so grateful to be a part of the TransFit community!  I am thankful to share my passions for health, wellness, and faith through TransFit!  I want to inspire, motivate, and encourage all women to trust the Lord with their hearts, minds, and bodies because that's when transformation unfolds.

While attending The University of Georgia, I obtained a Bachelor's degree in Advertising.  My love for Georgia Athletics came alive as I was fortunate enough to carry out my endeavors as a member of the UGA Cheerleading Team.  My time Between the Hedges, on the competition mat, and in the weight room lifted my passion for exercise.  I was named to the NCA All-American Team and honored as one of the Top 20 NCA Collegiate Cheerleaders across the nation.  After cheerleading ended, I moved to Dallas, Texas for my dream internship.  During this time, I truly began focusing on the foods I was putting into my body and I began overtraining.  I was left broken and tired.  This is when I knew it was time to focus on my faith.  I finished my last semester of college and later became a pharmaceutical sales representative.  God had blessed me with everything I wanted, but as I began focusing on my still moments, I felt Him leading me in other directions.  After trying a few other career paths, His purpose for me became clear.  I am passionate about helping others through exercise and nutrition, so I honored His gifts for me, and pursued group fitness and personal training.

I am excited to help TransFit ladies on their journey, and my goal is to encourage transformation through shifting thoughts of comparison and perfection to happiness and peace.


Some of Mallory's favorite things outside of TransFit include:

  • Cooking, especially for others
  • Taking walks around Five Points
  • Painting
  • Yoga
  • Georiga Athletics
  • Wednesday nights with my small group ladies
  • Dancing in my kitchen
  • All dogs, but I have a special place for big dogs
  • Sundays
  • Giving and wrapping gifts
  • Spending time with loved ones
  • Spreading kindness and smiles because we all need encouragement
  • Having alone time to pray

Mallory will be teaching our NEW Monday 7:15 PM session and Saturday 10 AM session! We hope that you will come meet Mallory and join us at these sessions! You can sign up on our FREE app


Keeping our hearts healthy is such a vital aspect of our whole body health! We look forward to seeing you in the studio soon! Let's kickstart this week and make it count! Continue to work hard towards your February goals! We believe in YOU!

Don't forget to sign up for our new sessions! We hope to see you soon! If you have any questions, please email us at 


Team TransFit

You are LOVED! 😍

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Happy Valentine's Day, sweet friend! 

We hope that you feel so LOVED today! Take time to reflect on this verse from Song of Solomon. This is how the Lord feels about you! You are known and loved by Him! We are so thankful you are apart of our TransFit community of women encouraging each other. We want you to know how loved you are today! 

Let's make this our BEST February. Try these 3 goals each day in February! Let's finish February strong!  

  1. Drink 80 ounces of water a day
  2. Give a compliment each day
  3. Exercise 30 minutes daily 

We believe in each of you and know that you can achieve each of these goals! Let's live faithfully fit this February! Continue to love your body by completing our February calendar challenge! We believe you can do it! 

Dark Chocolate Granola Bark

  • 2 cups dark chocolate chips
  • 1 cup Kroger Ancient Grain granola (or granola of your choice)
  • 2 tsp. orange zest
  • 1 tsp. cinnamon
  • 1/2 cup dried tart cherries
  • 1/4 tsp sea salt

Line baking sheet with wax paper. Melt chocolate. Stir in granola, zest and cinnamon. Spread out onto baking sheet and top with cherries and salt. Chill for 30 mins or until firm. Enjoy! 


We hope to see you in the studio the rest of the week! You can find fun, healthy Valentine's Day recipes on our past blogs and under the HEALTHY LIVING tab on our website! Click here for our recipes page! Don't forget about our Valentine's Day Merchandise SALE! Grab those gifts for your loved ones! 

If you have any questions, please email us at 


Team TransFit

Check Out Our February Client Spotlight Kathy Cousart! Feel Inspired to LOVE your body!

Happy Monday! 

We are so proud of all of you who completed our TransFive Challenge! Thank you for committing to five days of no sugar and giving it your all! Let's start this week STRONG! Love your body today and take time to make a plan for your exercise and nutrition.

Today, we want to share a client spotlight that will encourage you on your transformation journey! 

I met sweet Kathy Cousart, years ago when I was a GymDog and she was the Assistant Golf Coach at Georgia. We did aerobics together in the old PE building on campus!  Little did I know, 20 years later our paths would cross again! God is so confirming and so good!  I love how He brings us all full-circle and connects us with special people who touch our lives deeply along the way! Each person that crosses your path today could be someone who inspires you and could possibly change your life- you never know what God has in store- but we can be sure His plan is so much greater than we can imagine! Kathy's story is so inspiring because no matter where you are on your health journey YOU CAN begin again and reach your goals.  She was was 5th in our Holiday Extravaganza Contest (love it..still a competitor...always ALL IN) and just told me about her new goals for 2018! Dream it, believe it, achieve it! 

 Kathy, thank you for sharing your story with us and for living transformed by doing everything with your whole heart!


I am so proud and happy to be a part of the community at Transfit. So very special to have finished in the top 5 of my first Transfit Challenge and appreciate the many connections to finding my way to work out there! My admiration and appreciation for Caroline goes back a long way to UGA Athletics. I was actually coaching Women’s Golf at the same time that Caroline was competing in Gymnastics. My Golf Team did aerobics and worked out with the Gymnastics Team and it was always a fun supportive environment all the way around. Loved it!


Fast forward with all the fabulous twists and turns of life and I am now a full-time successful Artist painting almost every day out of my Carriage House Studio right here in 5 Points. I had continued working out and being active over the years but had some issues with my torn Rotator Cuff. I need that arm and shoulder to paint daily so felt I sometimes had to make a choice and painting always won out. I needed a safe way to work out and get back to being strong and lose that bit of weight that has slowly crept on. 


I have been in that “sandwich” place for quite a few years with finishing raising up my daughters and getting them through with college and starting careers while also caring for my Mom and Mom in Law. It gets tough being a full-time caretaker and 11 years really took its toll on me….everyone and everything came first and I just was too tired and worn out to make myself any kind of a priority. I was busy beyond busy with being a full-time caretaker, my art career taking off and beautiful grandchildren beginning to make an appearance. Blessings like I have never known along with some “hards.”  Life. 

I believe that my art and painting came to me at just that right time.   I was watching my Ph.D. Mom- the smartest woman I have ever known - struggle through a battle with Severe Vascular Dementia. I found that my art and painting was such a gift and place of peace to go to escape that sadness.  As my Mom needed full-time care, it was important to me to be there while she still “knew” me and care for her.  I learned the most important lessons I think I will ever learn about myself during that time and was such a gift. She remains the kindest person I have ever known and I try so hard to be that kind every single day.   

Over a year ago….Within a 9 month span….I wound up losing not only my Mom and my younger brother 6 weeks later but two other family members and finally my big sister best friend Meg.   It was a huge wake-up call to taking care of yourself and being strong enough to fight whatever fight comes your way.   


With all of that in mind and circling back….I had heard amazing things from several friends about Transfit and started going.   As with almost everyone there…..that last few minutes of stretching out and taking a moment to appreciate that we are here and embracing this day gets me every time.   I can’t say enough about how knowledgeable Caroline is.   I have always been pretty lucky and able to eat anything I wanted with my level of activity and good genes.   I finally understood to watch carbs at my age—-I can’t quite process them like I used to could.   I learned to eat a healthy snack when hungry and to make better choices.   I learned to LOVE water….what a difference when you listen to your body and really re-fuel it with healthier options. 

I have changed so much with being at Transfit…it’s a positive and uplifting environment with gals of all ages encouraging each other along this journey.  My tastes have completely changed and it’s a lifestyle now——with healthy options to satisfy that sweet tooth.   I want to know that I am doing all I can to take better care of myself and able to be all that my grandbabies want me to be.


I want to be strong for whatever comes my way. I want to be strong to be able to carry around my grandchildren who trust I will catch or carry them at their whim. I want to feel as good as I do working out at Transfit and being surrounded by everyone else there working on their own journey. It’s an amazing place and always a supportive environment. I have loved reading everyone else stories and am inspired by every single person there each day. I have always believed that anyone can do anything they set their mind to….if they want it bad enough and work hard enough. If I can do this….so can you!


Kathy, we are so proud of you! Ladies, may we all feel inspired by Kathy's story! Let's make this week count!  Keep pushing yourself to get active every day this month! Send us your February calendar challenges at the end of the month! 

We are also offering two NEW session times! Starting tonight, we will now have a 7:15 PM session and we will offer a Saturday at 10 AM session starting February 24! Come join us! Sign up on the app HERE! Also, don't forget you can always find FREE recipes, workouts, inspiration, and videos on our website and app

If you have any questions, please email us at 


Team TransFit

Hey Valentine! 3 Tips to LOVE Your Body MORE this month!


Good Morning beautiful friends! 

Wow, it's been a great week with such positive energy in the studio! To all our ladies doing the TransFIVE No Sugar Challenge, we are SO proud of you! You're almost done! Remember to take it one hour, one day at a time! Stay focused! YOU CAN FINISH STRONG! And... if you haven't done as well as you would have liked this week- SHAKE it OFF! Today is the DAY! You can always begin again. The time is NOW! 

Can you believe it's February?! January was like a "trial" month so let's say your 2018 starts TODAY! February is a month that can be focused on candy and sugary sweets for Valentine's Day! But, Valentine's Day is the perfect holiday to take extra time to show  others how you love them and a time to take a moment to LOVE the body you have been given!  Let's take some extra time to love our bodies, these beautiful gifts, in honor of Valentine's Day!

Take just a moment to dwell on this truth:

"You are altogether beautiful my love; there is no flaw in you." Song of Solomon 4:7

song of solomon 4  7.PNG

The truth above is the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take a few minutes today to write down things you love about the way God made you. Now, go share this verse with a friend or family member! Encourage your sweet friends today in their own beauty, inside and out.

Valentines Day is the day of love! Let's be intentional about spreading love, encouragement, and blessings as much as we can.

Now we know many of you will be spending Valentine's Day with your families so we wanted to share a few of our favorite healthier Valentine's Day recipes with you all! We guarantee these will satisfy your sweet tooth just as well as that box of Russell Stover- but without compromising your nutrition goals! These are treats (in moderation) you can feel good about because they will not only make your taste buds happy but make your body happy as well. 

First, here are our Top 3 Ways to Love the Body you have been gifted this Valentines Day! 

1. Rest- Take the time to rest. Our bodies need rest! Take the time to sit and be still. Add in your quiet time to your day. Allow your mind time to rest, renew, and be refreshed. 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!

2. Exercise- Add in exercise to your week! Your body and mind will feel renewed and alive when you honor it through a workout! View your time exercising as a form of worship! 

3. Nutrition- Take the time to meal plan and prepare for your nutrition!  Sit down and make a basic plan, so that you can hold yourself accountable and have an organized nutrition plan! If you are craving chocolate, here is a great recipe from our TransFIVE Meal Plan that will help fix that craving without added sugar! Try these healthy deserts after TransFIVE!

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.


Strawberry LOVE Shortcakes

  • Get small mason jars
  • Cut strawberries & raspberries, 
  • Small pieces of angel food cake 
  • Topped with tru Whip & more fruit 
  • Could sprinkle with a few mini chocolate chips on top with love 

Ladies, we hope that you take the time to love your body! Your body is a gift and a temple! You are made in His image. Let's finish this week strong and feel accomplished after completing TransFIVE! If you didn't join us for our no sugar challenge this week, it's not too late to join! You can purchase the eBook on our website HERE! Don't forget about our February calendar challenge either! Commit to doing everything with your WHOLE HEART and getting active every day this month! You can do it! 

You can find recipes, workouts, and videos on our website! Use these as a resource for your meal planning and workouts outside of the studio! You can find them under the HEALTHY LIVING TAB

If you have any questions, please email us at 


Team TransFit

Are You Up For the Challenge?! FREE 5 day No Sugar Challenge Meal Plan to Start February Strong!


"Whatever you do, work at it with all your heart, as working for the Lord, not for men."

Colossians 3:23

We have had an amazing week here at the studio! Thank you for coming to help us celebrate TransFit's birthday! Let's start  February 2018 strong! We have talked about the importance of setting goals and now we want to commit to doing everything with our WHOLE hearts this month! Here's a goal for you...5 days no sugar!  I know you are rolling your eyes right now and think we are crazy... but we believe in you!  How about trying our 5 day NO SUGAR CHALLENGE (TransFIVE) starting Monday (yes...tomorrow)? The TransFit community and all friends will start the TransFIVE Challenge this Monday! Join in the challenge to eliminate sugar and feel your best going into February!  Download the (FREE today), plus be added to the TransFit Facebook group to join other ladies on this journey! We are stronger together!  You will find recipes, meal plans, inspiration, and a 5 day devotion to allow you to complete these 5 days! In honor of our birthday celebration, you can purchase the TransFive eBook for FREE! Let's do this as a TransFit community of strong women and hold each other accountable to having no sugar next week! 

We challenge you to join us for FIVE days of NO sugar! We believe you can do it! We want to remind you to sign up for your sessions in advance and meal prep today! Scheduling your workout in advance allows our trainers to have workouts set up specifically for you and provides you accountability if you sign up at the beginning of the week. 


We also have our February calendar challenge! We hope that you will join us for this challenge. The winner will receive a month of FREE sessions!  In order to win, you must fill out the calendar with your exercise each day and send it to us at the end of the month! Yes you can do it!  

This month we are also offering YOU a special - $180 Love Your Body All Access Pass. This pass will allow you to come to unlimited sessions for the entire month! You can purchase it on our FREE app HERE! If you have any questions, please email us at 


Team TransFit 

Heart Healthy this February! ❤️



It has been such a week celebrating TransFit's BIRTHDAY! We hope that you have joined us in the studio to sparkle and celebrate! Join us today through Saturday for fun sessions, giveaways, treats, and more! You don't want to miss out! Can you believe it's February?! This month we are focusing on being heart healthy and committing to do everything with our WHOLE HEARTS! Our amazing client and friend, Kelly Strickland, committed to the challenge of the holiday extravaganza challenge, gave her best one day at at times and does everything with her whole heart! We love seeing her smiling and sweating in the studio throughout the week! Her story of total body, mind, and spirit will inspire you to give your best this February!  


My name is Kelly Strickland.  My husband Chris and I live in Watkinsville and we have three kids that are 15, 13 and 10.  My days are very busy with being a wife, mom, and part-time preschool teacher.  I have worked out with Caroline for years.   I have not met a trainer more inspiring.  The Transformer class is my all time favorite workout and a contributing factor to my success. Not only is it an awesome workout it keeps me in check all day.  When I workout with Caroline I do a much better job of focusing on nutrition.  In recent years I never considered the Holiday Extravaganza.  I always thought it was too hard to focus on nutrition and fitness during the holiday season.  This year was different.  I decided to be ALL IN!  During the 7 weeks of the challenge, we celebrated Thanksgiving, Christmas, my 43rd birthday and New Year's in Pasadena with the Dawgs.  Consistency and discipline was my focus.  My goal was to make it to three Transformer classes a week, get in some cardio at home, drink 100 ounces of water a day and focus on clean eating.   I did not accomplish all of the goals each day, but I consistently worked at it.  For the first time ever I packed workout clothes and worked out while I was in Los Angeles.  And my awesome husband worked out with me.  As far as nutrition most of my days include an Arbonne protein smoothie with fruit and unsweetened almond milk, a spinach salad for lunch and often chicken or fish for dinner with a green vegetable.  My favorite green veggie is roasted asparagus and my new favorite recipe is hummus crusted chicken that TransFit recently  shared on the facebook page.  I am thankful for Chris and his complete support and for TransFit and the passion of the trainers by encouraging ladies to live transformed.  I am not at my goal yet, but I will be soon.  I have already registered for my workouts for the next four weeks.  It feels so good to start the new year off closer to my goal.  


Kelly, we are so proud of you and your dedication to living transformed! Having accountability and scheduling your sessions in advance can help you one day at a time give your best! 

We want you to help you live transformed this February! Check out our February calendar challenge. Fill this out each day of the month, with the movement you did daily, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! Let's commit to doing everything with our WHOLE heart! We believe in YOU!

If you have any questions, please email us at A new session of middle school girls is every Wednesday at 4:30 PM. 


Team TransFit

Goal Setting Takeaways that will help you Finish January Strong!


Sweet friends, 

Last Friday, we had an incredible Lunch and Learn where we heard from our TransFit Personal Trainers, our Dietitian- Kaeti Shurling, and Kristy Smith from lululemon. We walked away feeling refreshed and renewed, ready for this new year and ready to conquer our goals and dreams. We wanted to share some of the key takeaways and the delicious salad recipe.

3 Key Things that Can Transform Your Life in 2018:

1. The people you spend time with! 

Are you spending time with people that lift you up, encourage you to be your best? 

2. The books you read! 

Are you reading books that challenge your mind and spirit? Here are a few that we recommend.


3. Encountering the presence of God! 

Are you taking time to be still, rest, and listen? Even a few minutes of calm and stillness can change your day and enhance your mood.


Kristy spoke to us about how to identify our core values, write them down,  and reminded us to come back to those values each day as a reminder of the amazing woman you CAN become! Listen to this beautiful song we played while centering our minds....

Remember ladies, even more important than the dreams and the goals you achieve is the person who you become along the way! The journey to your goals is where the real transformation takes place! These dreams make take a lifetime to achieve but they are worth waiting for and working for! Let's start today by CREATING the future of our dreams! Pray big bold prayers! We are here to help you! 


Transformer Plate at The Pine (Above)

Mix greens, curry vinaigrette

Herb roasted heirloom carrots and cauliflower (Roast veggies on 425 for 25 minute)

Crispy quinoa cake, sweet potato puree, goat cheese, toasted pecans

Curry Vinaigrette

  • 1/2 c Rice Wine Vinegar
  • 1/2 c Extra Virgin Olive Oil
  • 1/2 tbsp curry powder
  • 1/2 tbsp honey
  • 1/2 tbsp dijon mustard 
  • 1 tsp turmeric
  • S&P to taste

TransFit Quinoa Cakes

Makes 10-12 cakes


  • 2 ½ cups cooked quinoa
  • 4 large eggs, beaten
  • 1/2 teaspoon salt
  • 1/4 teaspoon lemon pepper
  • 2 Tablespoons chopped parsley
  • 1/2 small onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 Tablespoon oil, plus more as needed
  • **any seasonings you like to add deeper flavor


1. Combine the quinoa, eggs, salt, and lemon pepper in a large bowl. Stir in the parsley, onion, and garlic.

2. At this point, you should have a mixture you can easily form into 10 thick patties (use a ¼ cup to form into patties). You want the mixture moist, so the patties aren't dry tasting. However, you want the mixture to hold together when cooking

3. Heat the oil in a large skillet over medium-low heat, add 5 patties, cover, and cook for 7 to 10 minutes until the bottoms are deeply browned. Carefully flip the patties with a spatula and cook the second sides for 5 minutes, or until golden. Remove from the skillet and cool on a large plate while you cook the remaining patties. Add more oil to the skillet if needed between each batch.


A goal that one of our TransFit trainers had last year was to serve the community well. After praying bold prayers and lots of hard work Shelley is in the process of opening a home to help women called HOPE 139! If you want to help Shelley with her ministry in anyway, please reach out to her at 

We hope that you feel inspired. It's never too late to set your goals! You can print off our 2018 goals handout and kickstart this year! Don't forget to send us your January challenge calendar! Remember, the winner wins a package of FREE sessions!! You can email the calendars to us at 

 If you have any questions, please email us at 


Team TransFit

Happy 2nd Birthday TransFit Community!

We are so excited to celebrate with you all this week TransFit's 2nd Birthday!  We celebrate every clients and friend that has been apart of TransFit this week for together we all are transforming the community! Each one of YOU has filled this place with encouragement and hard work, as we have accomplished goals and inspired one another to live transformed!  


TransFit (Transformational Fitness) was birthed out of my basement gym in Athens, GA when I was called to transform women from the inside out and become a personal trainer. I came to the realization that exercise is worship! Today, TransFit is a full service personal training studio  designed to help women live their BEST lives by becoming transformed in every area of life- body, mind and spirit. That is where our foundational verse and mantra comes from - "Do not conform to the patterns of this world but be transformed by the renewing of your mind" Romans 12:2


We are going to celebrate TransFit's Birthday all week! Giveaway's, munchies,  merchandise sales, laughter, and of course amazing workouts will be ready for you! 

We want to thank each of you for your support, encouragement, and prayers for TransFit! The Lord has provided amazing gifts for us this past year and we look forward to what He will do in the years to come! We are thrilled to celebrate with you! 


Team TransFit

New Recipes and Lunch & Learn You Don't Want to Miss!

Sweet friends, 

Wow! It has been a wonderful week at TransFit! We are so proud of each of you for showing up and giving it your best, both in and out of the studio! One hour, one day at a time - yes you can transform!  If one of your 2018 goals is to eat more nutritious foods our TransFit Team is excited to share new recipes this year! So bookmark our recipes section of the website for new healthy favorites! 

Today, we have a few new, amazing healthy recipes that you and your family are going to LOVE! Kelly and I had this dish with the cauliflower rice and we served the kids with regular rice. The salad will keep great for days so you can make a big batch and eat all week long (anyone's goal meal prep?)! Save these recipes and add them to your meal plan! 

asian kale salad and stir fry ginger cashew chicken wordswag.PNG

Stir Fry Ginger Cashew Chicken

Total time- 20 mins

Serves: 2


For the cauliflower rice:

  • ½ tablespoon coconut oil
  • 1 head of cauliflower
  • Salt and pepper, to taste
  • OR purchase already riced cauliflower 

For the sauce:

  • 3 tablespoons cashew butter
  • 3 tablespoons coconut aminos
  • 1 tablespoon freshly grated ginger
  • 1 cloves garlic, minced
  • 3 tablespoons warm water, to thin the sauce
  • spicy: add a few bits red pepper flakes

For the stir fry:

  • 1 pound boneless skinless chicken breast, cut small 
  • 1 tablespoon coconut oil, divided
  • Salt and pepper
  • 2 cloves garlic, minced
  • 1 bunch green onions, sliced
  • 1 medium head broccoli, cut into small florets
  • 1 red bell pepper, sliced thin
  • 1 large carrot, shredded

To garnish:

  • extra green onion
  • 2 tablespoons chopped cilantro
  • ¼ cup raw cashews


Remove all greens from cauliflower and break into florets. You can either use a box grater, or a food processor to process the cauliflower into rice. If using a food processor (the easier method), simply add half of cauliflower florets to bowl of the food processor with a blade attachment. Pulse until cauliflower resembles rice. Add in remaining florets and process again until cauliflower becomes rice-like. Set aside in a large bowl until ready to cook.

OR- cook already riced cauliflower! 

Next prepare your stir fry sauce: In a medium bowl, whisk together the cashew butter, coconut aminos, ginger, garlic, warm water and red pepper flakes if desired. Set aside.

Now you’re ready to cook your stir fry: Add coconut oil to a large wok or pot and place over medium high heat. Once oil is hot, add chicken and generously sprinkle with salt and pepper. Cook chicken for 5-6 minutes or until fully cooked and no longer pink. Once chicken is cooked, transfer to a bowl.

Add in the other ½ tablespoon of coconut oil to the skillet and reduce heat to medium. Add minced garlic and cook for 30 seconds or until fragrant, then add in green onions, red bell pepper, shredded carrot and broccoli florets. Stir fry for 5 minutes or until onions cook down and broccoli becomes a little tender. Reduce heat to low, add in chicken and your sauce, gently stirring to coat veggies. and cook for another few minutes while you make the cauliflower rice.

When veggies are cooking, make your cauliflower rice: Add ½ tablespoon coconut oil to a separate large skillet and place over medium heat. Once oil is hot, add in cauliflower rice and cook for 5 minutes, stirring occasionally. Season with salt and pepper.

There are four servings: Serve ¼ of stir fry with about 1 cup of cauliflower rice. Garnish with green onion, cilantro and cashews. Yummmm!

asian kale salad.PNG

Asian Kale Slaw with Ginger Cashew Dressing

Total Time: 20 Minutes

Servings: 6


For the Salad

  • 4 cups chopped curly kale, thick stems removed 
  • 3 cups  shredded red cabbage
  • 2 cups  shredded carrots
  • 1 red bell pepper, sliced small
  • 3/4 cup chopped  cashews
  • 1/2 cup chopped fresh cilantro

For the Dressing

  • 3 tablespoons creamy cashew butter
  • 4 tablespoons brown rice vinegar
  • 1 tablespoon fresh lime juice
  • 3 tablespoons olive oil
  • 1 tablespoon liquid coconut amino acids 
  • 2 tablespoons honey
  • 1 large clove garlic, chopped
  • 1-inch square piece fresh ginger, peeled and chopped
  • 3/4 teaspoon salt
asian kale salad not mixed.jpeg


Combine all of the ingredients for the salad in a large mixing bowl. Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy. Pour the dressing over the salad and toss well. Let sit 10- 15 so kale and cabbage can wilt some.  Add in extra rice vinegar and more cracked black pepper if needed at end!  Serve & enjoy.

Today is the last day to sign up for our Lunch and Learn! We would love to see you 12:30 Friday!  The program for the Goals workshop will help you to make a plan and teach you how to achieve your goals and dreams for an amazing year! 

 Please sign up by 1 PM today on our FREE app under SPECIAL EVENTS! We look forward to seeing you! 

If you have any questions, please email us at 


Team TransFit

Monday Motivation! 💥

Happy Monday! 

We hope you are ready for another great week- ready to REVIVE your body, mind, and spirit!! We would love to encourage you in the studio this week for sessions and for our Lunch and Learn this Friday at 12:30! Today, we want to inspire you with one of our Holiday Extravaganza top 5 winners- Mary McKillip! Mary is a stunning women inside and outside and we are so proud of her health journey. Read below to hear about Mary's transformation story! 


I never thought Trans Fit would be the right place for me.  I have known Caroline for years but was always reluctant to reach out to her for help.  But after years of trying my own exercise plans and failing with various quick fix diets resulting in the inevitable creep of weight gain, I called Caroline and, well long story short, she changed my life.

Oh it has not been easy.  All of us have our own struggles to overcome in the journey to better health and I am no exception.  For starters, I had to deal with a vicious case of panic attacks that would occur in structured social settings and I quickly learned that the Transfit workout sessions were a huge trigger.  During a particularly crowded Transformer class, I had an awful panic attack that left me feeling dizzy and seriously afraid I was going to collapse on the floor.  I walked out of the class and swore I would never return. 


After making many excuses about not coming back, I opened up to Caroline about the panic attacks and said I just could not be there anymore.  I assumed she would express sympathy and tell me that she understood my decision.  But I will never forget what she said- “I am not giving up on you.  Come back to TransFit and we will get you through it.”  Over the next several months, she took it slow and kept a close eye on me. She made sure I booked the small group classes with only a few people.  She adjusted my workouts so I was not feeling pressured.  She reminded the class to “breathe and smile” but I knew that was mainly directed at me.  A gentle reminder to stay calm and know she was on my side.

Gradually, my anxiety subsided and Caroline started pushing me out of my comfort zone.  We started boxing together which I am surprised to say that I really enjoy! And after much coaxing, she even got me to jump rope!  Now I feel comfortable at TransFit because I know I am supported. It is a place where I can be myself— with all my flaws and insecurities-- I know I am among friends who want to help me become better physically, mentally and spiritually.


Getting through the anxiety now means that I can focus on the whole reason to be here—get healthier! Next up Caroline had to help me get through a mean sugar addiction that manifested itself in a total addiction to Peter Pan peanut butter! With Caroline’s help, I gradually went from peanut butter graham crackers to peanut butter in yogurt to peanut butter on bananas then apples and finally no peanut butter.  It has been 3 months since I have had any!

With the combination of workouts 2-3 times a week and a focus on better nutrition, Transfit has allowed me to reach many of my goals.  I still have work to do, but I am more confident that I can do it.  If I can get through all these hurdles, then I know anyone can make it through their own struggles and reach their goals!  

Mary, we are so proud of you! You have encouraged and inspired us all!  Keep motivated- keep striving to reach your goals each hour, giving your best! 

We would love for you to join us THIS FRIDAY for our Lunch and Learn! We will be focusing on goals and dreams. Please sign up for the Lunch and Learn by Thursday at 1 PM. You can sign up on our FREE app under the SPECIAL EVENTS tab! We hope to see you this Friday! If you have any questions, please email us at 


Team TransFIt