🏆 Holiday Extravaganza Winners!

Sweet friends,

After an incredible and blessed holiday season, the 2018 Holiday Extravaganza has finally come to an end! Hearing your stories and sharing your excitement with you has been so inspirational. Way to stay strong throughout the holidays and live transformed!

Congratulations to everyone who entered the challenge! We are so proud of you for staying accountable. We are so excited to announce this year’s holiday extravaganza winners! Here are the final results:

  1. Paige Colquitt

  2. Catherine Warner

  3. Krista McLean

  4. Katie Dillard

  5. Allison Abernathy

  6. Fran Hann

  7. Lisa Shirreffs

  8. Eliz Johnson

  9. Kathy Cousart

  10. Pam Matthews

Check out our first place spotlight below for inspiration to help you stay motivated to live transformed in body, mind and spirit. We are so blessed by Paige’s words and motivated by her transformation. Our prayer is that this ignites a spark in you to live transformed and accomplish your goals in 2019!

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First Place Winner - Paige Colquitt

“I love competition… not so much competing against others, but competing against myself. I love trying to beat my own score or trying to do better with my goals from one week to the next. So when Caroline mentioned the Holiday Extravaganza, I was all in! I knew losing some pounds would be great, but I was actually more concerned with just feeling better. Some days I ate pretty well, but on the days I didn’t, I felt downright yucky. I felt bloated, was experiencing some digestive issues, and felt some joint pain. I knew certain foods I was putting in my body were causing this. Cleaning up my act with food choices became my priority during the holidays. I knew if I could improve my nutrition during the hardest eating time of the year, I could set myself up for success when 2019 rolled around. 

     My name is Paige Colquitt and I’m a retired kindergarten teacher. I love to read, hike, bike, paddle board, garden, volunteer, and I especially love to cook. With the cooking, I’ve tended in the past to focus on creating lots of ‘southern dishes,’ because those are the recipes I grew up eating. I knew I needed to change that. Since coming to TransFit over a year and a half ago, I do feel as if I have gotten better with creating and eating healthier meals and snacks. Being consistent, however, has been an obstacle. I would eat salads during the week, but I would scarf down pizza or fried pork chops on the weekend. Or I would do great with my water intake for four days straight, then hardly pick up the water bottle the next four days. It’s like I had all the pieces of the puzzle (knowing what I needed to do) but the pieces weren’t fitting together to complete the entire puzzle. 

    This past fall during our Bible Study, Pam Adams recommended a book to me entitled Made to Crave by Lysa TerKeurst. The premise of the book is to crave God, not food, and therefore, allow God to have control over this area of your life. After reading the book (I highly recommend it!), I realized that is what I needed to do because it certainly wasn’t working with me being in charge. Reading this book has changed my perspective on food. Now before I eat something, I ask, “God, is this something you want me to put in my mouth?” I’m not perfect by any means, but putting God above food has been a huge paradigm shift for me.”

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“Caroline mentions a word often that I’ve actually adopted as my word for 2019 … INTENTIONALITY. I’ve intentionally started looking on Pinterest for clean-eating recipes. I’ve intentionally planned my meals ahead for the week by writing them down, making sure my fridge is stocked with the ingredients, and making it a point to stick to my meal plans each day, unless some emergency of some sort comes up. My breakfasts have consisted of smoothies (cinnamon almond is my favorite), Greek yogurt with berries and walnuts, and egg muffins. Salads with lots of fresh veggies and a protein are a must now for lunch. And dinner is usually a slice of lean meat with lots of vegetables (broccoli and brussels sprouts are my favorites). I’ve loved trying out new recipes on Pinterest like Italian Beef Soup or One Pan Turkey Meatballs with veggies. Sweet potatoes have become one of my favorites now … for breakfast, in my salad, or as a snack! I’ve limited my simple carbs to just fruits and even introduced ghee and almond butter into my diet. Saying goodbye to peanut butter has been hard! I intentionally make it a point to carry my water bottle with me everywhere now, getting in at least 80 ounces of water each day. My body feels so much better now, and I’m sleeping more soundly too!

        My husband and I visited New Orleans during the holidays so I knew that would be the true test of my eating. You can’t think of New Orleans without thinking of all that good food! I just gave it to God and took it one day at a time. I brought my own snacks (Lara Bars and almonds) and enjoyed the food, just making sure I ate small portions. I think all the walking in the city helped too! Again, just trying to be intentional with my choices helped a lot.

    Something else that was very beneficial was the weight check-in with Caroline each Monday morning after class. She was (and is) such a great encourager whether I met my goal each week or not. She continued to remind me that it’s not just about the weight, it’s about seeing myself the way God sees me. She also reminded me that transformation is a process that occurs over time. That has stuck with me a lot because it is so true. It does not happen overnight. 

     I love the Transformer classes! I’m an early bird so I normally attend the 5:30 a.m. class. It gets my day off to a fantastic start. On the other days, I get in my cardio swimming laps at Ramsey. Swimming is such a wonderful all-over workout! Caroline’s exercises in the back of her Bible Study book are awesome too. Those came in handy when I was in New Orleans. 

     It has not been a perfect last couple of weeks but I have tried to put more consistency and intentionality in what I do when it comes to food. Allowing God to be in the driver’s seat has been a game changer as well. I look forward to continuing this journey of good health, exercise, and nutrition! And I’m so thankful for TransFit and the change it has instilled in my life!” -Paige

WOW, Paige! We are so inspired by your journey! Living transformed is an ongoing process and Paige shows us exactly how capable we all are of meeting our goals this year one day at a time!

For more inspiration, check out our YouTube channel and app for free recipes and workouts!

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Another Winner - Krista McLean

“The Holiday Extravaganza came at just the right time! I felt yucky and my clothes were just not fitting the way they should anymore! So, I decided to enter the challenge and really go for it! First step was to cut out the Dr. Pepper! Once I did that the rest of the sugar was easy to avoid.  I cut out almost all sugar, pasta, bread (except for the occasional splurge) and began training for a half marathon. All of that, especially the changes in my diet are what worked for me!  I feel so much better and my pants fit again!” -Krista

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While we take in these words of encouragement and inspiration, remember it’s not too late to purchase our January Jump Start packages! We would love to have you join us in our journey towards a healthy lifestyle this year. This can be purchased on our FREE APP or on the website by clicking the button below!

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We encourage you to fill out our 2019 goals sheet to help you stay accountable this year! Fill this sheet out and hang it somewhere as a daily reminder that you can do it! You can download and print the sheet HERE or ask us to give you one when you come into the studio!

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Don’t forget about our awesome events going on in January!

Bible Study starts Thursday January 24th! It will be on held on Thursdays from 12 - 1 pm. The cost of the book is $20 and you can sign up on our app!

Middle School Girls Sessions will begin this Wednesday, January 16th from 4:15 - 5:15 pm! These sessions are for 4th - 7th grade girls. You can sign your girls up for sessions on our app!

Keep praying over your dreams and goals for 2019 and remember we are here to serve you! If you have any questions or want to schedule a on-on-one counseling session, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

🎉 Exciting January News at TransFit for YOU!

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Ladies, 

We are off to a great start January 2019! We have loved seeing your smiling faces back sparkling in the studio! We are excited to share some important dates and events that are happening here at TransFit! Our entire TransFit Team wants to encourage you to reach your whole body health goals and dreams in 2019!

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Holiday Extravaganza Weigh-In's: Weigh Ins are going on now and will end Friday, January 11th. If you participated in our Holiday Extravaganza challenge, come weigh-in so that you can get your $20 BACK! Thank you for working so hard over the holiday season! We are proud of you!

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January Jump Start Packages: It's not too late to purchase your January Jump Start packages. Kickstart the new year and commit to your health for 2019! You can purchase packages on our website HERE and our our app HERE

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Middle School Girls: Sessions begin Wednesday, January 9th at 4:30 PM. We would love for your daughter or friend to come join us for our middle school girls sessions! These girls learn about the importance of living transformed in body, mind, and spirit while working out with friends! You can sign up on our FREE app HERE

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Friday TransFit Yoga Sessions: Come stretch your body and review your mind Monday’s 5:30 pm and Friday’s 9:30 am. The transforming yoga flow is for beginners and advanced yogi’s alike. Come out of your comfort zone and increase your flexibility this year. Click here to sign up!

Do you have a goal to run a 5k, 10k, 1/2 marathon or marathon in 2019? Anything is possible! Dream it, believe it, achieve it! Please email our TransFit Running Director and Personal Trainer Lisa Patton (lisa@transfitathens.com) to schedule a session to discuss your action plan in reaching your goals. You can also visit Lisa’a running page on our website HERE!

Friday sessions in the studio will focus extra on glute, hamstring, hip, and core strengthening and stability to better assist you in become a stronger more efficient runner or walker. We would love for you to come join our TransFit Running Community.

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Need a reboot with your nutrition? We have great FREE recipes on our website and a FREE MEAL PLAN for you! Our Registered Dietitian, Kaeti Shurling, is back after maternity leave and would love to help you with your nutrition goals for 2019. Learn more about our nutrition counseling options HERE!

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Bible Study: Our Director of Spiritual Development & Community Outreach, Pam Adams will be leading us though the Book of Ester. The 6 week study will meet in the studio from 12-1 pm on Thursdays starting January 24th. The cost of the 6 week study is $20 which pays for the cost of the book study. Please sign up on the app for this transforming study though one of the most amazing women in the word.

We would love to see you at these exciting new events and sessions! We also want you to be diligently praying about your dreams and goals for 2019. We are here to serve you! If you would like to meet one-on-one with any other our trainers please let us know!

You can sign up for all events and sessions on our FREE TransFit app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

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✨Happy New Year! Commit to Your Health in 2019! ✨

Happy New Year!

We are looking forward to an amazing 2019 with you! Let's make the most of every single day we are given, and make the most of every opportunity we have to be healthier! Don't wait another second, realize that you CAN change any aspect of your life that you want to!  How can you commit to your health and reach your goals this year?

Accountability is the key to unlocking your success in 2019! Our TransFit Team wants to know you and help you reach your goals!  We want to take this journey with you and we know you can achieve your goals! 

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Our January Jump Start packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2019 the best year yet, body, mind, and spirit! 

To help you reach your goals and dreams this year, our January Jump Start package and all other packages  will be offered to you today for 10% OFF! Use the code TFNEWYEAR when you checkout! You can purchase packages on our app AND website! Click the link below for our packages

We want to say that you so much for another incredible year. God has continued to bless TransFit and we have loved watching Him use TransFit as an amazing ministry. You all inspire us each day, and we could not be more grateful to do what we love and serve you! For all of our Holiday Extravaganza participants, weigh-ins will begin on January 7th and end on January 11th! Email us at transfitathens@gmail.com with any questions!

Blessings, 

Team TransFit

🎉 Jump Start Your 2019 with Our New TransFit Packages!

Sweet friends,

We hope you had a wonderful Christmas with friends and family! To those of you who are participating in the Holiday Extravaganza, finish strong and remember your goals as we approach the last challenge day- NEW YEARS! Remember the goal of this challenge is not to restrict you, but to help you treat your body consistently as the amazing gift it is!

Let’s all stay motivated and active this holiday! Don’t overindulge in leftover holiday treats. You can find workouts and recipes to stay on track even while traveling on our website or on our TransFit app HERE.

During this time of rest and relaxation, we encourage you to take time to focus on your goals for 2019— through health and all other areas of your life.

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As we transition into the New Year, we are so excited to announce our TransFit January Jump Start Packages! Are you ready to jump start your body, mind and spirit for a successful year in 2019? These packages will provide you with a healthy all-inclusive approach to help you meet your fitness goals! The January Jump Start packages will get you on the right track to live transformed and make 2019 the best year for body, mind and spirit!

January Jump Start Package - $49

(4 week body, mind and spirit plan to jump start your transformation)

4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

  • Blank Meal Plan template for you to customize

  • 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

  • One month Transform Your Body Exercise Plan

  • January Jump Start Getting Started Guide and 10 New Year's Steps to Success

  • 2019 TransFit Goal Work Sheet

  • Transform Your Body Accountability Chart

  • TransFit January calendar with weekly challenges to keep you motivated

  • Weekly inspiration and email support

    ***Jump Start Package will be emailed to you via PDF on January 1st! This package can be purchased on our website by clicking the button below.

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January Jump Start Package Elite - $85

This package includes all of the above benefits, plus a 25 minute personal consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers. This will completely assess your body and create an individualized plan to help you reach your goals for 2019. This can be purchased on our website by clicking the button below!

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January Jump Start Package Platinum (*most savings*) - $195

This package includes all of the above benefits, plus 8 transformer sessions to be used in January 2019! You will have all our meal plans, recipes, home workouts, and consultation to help you develop your transformation plan and add additional strength, cardio and flexibility sessions in the studio. This package can be purchased on our website by clicking on the button below so you can receive and book your 8 transformer sessions as well!

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January Jump Start Package ULTIMATE - $395

This package includes all of the above plus an additional weekly 30 minute session with one of our Personal Trainers or Nutritionist to customize your transformation and help keep you accountable for your goals! With this package, you are guaranteed to reach your goals and rest your body, mind, and spirit. This package can be purchased on our website by clicking the button below!

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If you have questions about any of these packages, please email us at transfitathens@gmail.com for more information! January Jump Start packages will be emailed to you on January 1st. We can’t wait to see you in the studio in 2019 ready to start your transformation!

TransFormer Power Lunch

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TransFormer Power Lunch

Ingredients

  • 3 cups chopped baby spinach or kale

  • 1 medium pear, chopped

  • 1/8 c dried cranberries

  • 1/4 cup chopped walnuts or cashews

  • 1/4 cup edamame or chickpeas

  • 1/2 cup any roasted vegetable leftover (roasted butternut squash or sweet potatoes are best)

  • 1/4 avocado

  • 1/4 cup quinoa

  • 1 oz. (1 tbsp) goat cheese, crumbled

Instructions

  • In a large bowl, combine the greens, pears, cranberries, nuts, quinoa, roasted vegetable beans and cheese.

  • Drizzle with vinaigrette.

  • Toss for 1 minute, coating every leaf.

  • Add avocado on top and top with fresh ground pepper. Enjoy!

Here is one of our favorite workouts of 2018! Try this out at home over the next few days to feel recharged and strong headed into the new year! You can also check out workouts on our app HERE or on our YouTube channel HERE.

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Last, we want to thank you all so much for another amazing year! God has truly blessed us, and we have loved watching Him use TransFit as a ministry to inspire and encourage us all to transform body, mind and spirit. We could not be more grateful for you all! If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

🎄Merry Christmas from Team TransFit! 🎄

Merry Christmas sweet friends!

We are overwhelmed with appreciation and joy for our family here at TransFit! We are humbled by everything that God has accomplished in our studio during the 2018 year, and it’s because we have the greatest clients. Each of you inspires our team to live through Christ fully every single day, and we are so grateful to know each of you! Our clients are one of our biggest blessings and gifts!

Thank you for being part of TransFit! God is working and transforming this community!

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Our entire team would like to thank you for a great year here at TransFit! We are so blessed by the love, support, and prayers from each of you. Today, we want to reflect on the true reason for the season. The Lord sent His son to Earth for each of us! May we look to Him, during this season and celebrate what He has done in each of our lives. 

"She will bear a son, and you shall call his name Jesus, for he will save his people from their sins." Matthew 1:21

We pray that you enjoy this Christmas season spent with friends and family! Merry Christmas! He is the reason for the season! 

We look forward to seeing your smiling faces back in the studio! Please sign up for sessions in advance on our app due to holiday scheduling. If you have any questions, please email us at transfitathens@gmail.com

Blessings, 

Team TransFit

✨ 4 Healthy Holiday Breakfast Recipes for You!

Sweet friends,

We are less than ONE WEEK from Christmas! We are so excited to spend precious time with family and friends this holiday season! It is so important to start the day with healthy, filling meals that are filled with nutrients that can fuel our body! We want to share four of our favorite breakfast holiday recipes that you entire family will enjoy! Packed with protein giving you the energy and strength you need to finish 2018 strong and vibrant! If you need other healthy recipes this holiday season, check out our other recipes HERE.

Mini Egg Frittatas

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Mini Egg Frittatas

Ingredients

  • 10 large eggs

  • 1 cup chopped bell peppers

  • 1/2 cup chopped onion

  • 1 cup cooked crumbled low sodium chicken sausage or turkey bacon 

  • 1 cup chopped spinach

  • 1 teaspoon kosher salt

  • 1/2 teaspoon ground black pepper

Directions:

  • Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

  • Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and sauté for 2 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

  • Whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

  • Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

  • Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

  • Store in the an air tight container in the refrigerator. Eat within 5 days.

Chia Seed Pudding

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Chia Seed Pudding

Ingredients:

  • 1/4 cup vanilla-unsweetened almond milk

  • 1 tablespoon pure maple syrup

  • 1/2 teaspoon pure vanilla extract

  • 2 tablespoons chia seeds

  • 1/2 cup of your favorite berry (frozen blueberries/raspberries)

  • 1/4 cup sliced almonds, toasted

  • 1/2 tsp cinnamon + any desired topping

  • 1/2 cup plain low-fat (2 percent) Greek yogurt (optional)

Directions:

  • In mason jar (or bowl) combine all ingredients except berries & almonds.

  • Shake or stir well. Stir to distribute the seeds if they have settled (after 5 minutes).

  • Cover and refrigerate overnight or for 30 minutes. When ready to eat mix in the almonds & berries.

**Great to make a few jars at one time and place in fridge. Try other fruits or topping! Walnuts and coconut flakes are also great!

**Depending on the type/brand of chia seed you buy you may have to experiment with just the right amount of liquid to get the consistency like you like it!

Baked French Toast

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Baked French Toast

Ingredients:

  • 8 slices of Sprouted Cinnamon Raisin Bread (or whole wheat bread sprinkled with cinnamon if you don’t like raisins)

  • 1 1/2 cup almond milk (no sugar, vanilla)

  • 1/4 cup maple syrup + extra for drizzling

  • 6 eggs

  • Cinnamon

    Directions:

  • Cube bread into 1- 8 inch square pan

  • Whisk together almond milk, eggs and maple syrup.

  • Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

  • Bake at 375° for about 35-40 minutes, until eggs are set.

  • Cut into 4 pieces, drizzle with maple syrup and serve. Yum!

Gingerbread Smoothie

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Gingerbread Smoothie

Ingredients:

  • 1 cup unsweetened vanilla almond milk

  • ½ frozen banana

  • 2 tsp ginger (or 1 tsp fresh ginger)

  • 1 cup 2% Greek yogurt

  • 1 tbsp ground flax seed

  • 1 tsp cinnamon

  • 1 tbsp maple syrup

  • 1 cup crushed ice

Directions:

  • Put all ingredients in the blender and blend until smooth! Enjoy!

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Click the link below for more recipes that your entire family will enjoy. We have recipes for salads, smoothies, appetizers, dinners and more! 

We want to encourage you as we approach our second challenge day of Holiday Extravaganza and stay strong! We encourage you to go on walks with your family and eat healthy, nutritious meals that fuel your body! Need a transformational workout that you can do at home? Try one of our home workouts on the TransFit app HERE or follow a workout video from our YouTube HERE.

Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Check out our other recipes on our website HERE. Please email us at transfitathens@gmail.com if you have any questions. We look forward to seeing you soon!

Blessings,

Team TransFit

❤️ Try Our Holiday Hustle Workout with Your Family!

Sweet friend,

It was a great morning in the studio! We are so grateful for each of you! We are off to a great start this week in the studio, we hope you can make it to our sessions this week before we are closed for Christmas! We are open Monday - Friday, so come in the studio with your favorite Christmas gear and let’s worship together with a transformational workout! We also have a special Holiday Hustle workout for you to try at home with your family this week!

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We invite you to try this fun, energizing holiday workout with your family this week! Our Holiday Hustle is one of our favorite workouts, and we are excited to share it with you! Please share your photos or videos of your family with us by using hashtag #TFHolidayHustle on social media! We want to see you sparkle!

As we approach our second challenge day Holiday Extravaganza with Christmas approaching, we want to encourage you to keep up the good work! The pot of cash this year is over $2,000, and we can’t wait to see who our winner is! We are so proud of each of you!

Try these Frosty the Snowman Energy Bites with your family this week! Your kids are sure to love how they turn out!

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Frosty the Snowman Energy Bites

Ingredients

  • 2 cups raw cashews

  • 1 cup dates, pitted (I soaked mine in water for 10 minutes to soften) 

  • ½ cup oats

  • 1/2 tsp. pure vanilla extract

  • 1/2 tsp. cinnamon

  • 1 cup unsweetened coconut flakes  (Pulse in blender to make a snow-like flakes)

  • 1/4 cups mini chocolate chips (for eyes & buttons) 

  • 1 baby carrot cut small (for nose)

  • Any pretzel or creative food for arms or hat!

 Directions

  • Using a blender or food processor for 3-5 minutes, blend together the nuts, dates, cinnamon, oats and vanilla extract until they become a well combined "dough".

  • Transfer the dough to a bowl for easier use. Refrigerate for a few minutes if necessary.

  • Pick up enough dough for a walnut sized ball. Knead it in your hands a bit to get it to stick together well.

  • Roll the balls in the coconut flakes and stack them.

  • Use mini chocolate chips for the eyes and a tiny little strip of carrot for the nose and whatever else you think would make the snowman look like Frosty. 

  • Have fun and enjoy a healthy, tasty Christmas treat!

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We hope you have a wonderful holiday season with your family! We can’t wait to encourage you in the studio this week. Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Please email us at transfitathens@gmail.com. We can’t wait to see you soon!

Blessings,

Team TransFit

🎄 5 Tips to Manage Holiday Parties This Year

Sweet friends,

The holiday season brings so many wonderful things to our lives! We get to spend time with our families and friends and celebrate the birth of our Savior. There’s so much to get excited about!

However, with these holiday celebrations comes holiday parties where we are surrounded by endless amounts of food! Often, we are surrounded by such homemade goodness that we can’t help but over eat, and then we feel guilty afterwards! Let’s not feel that way this holiday season!

Below are FIVE tips to help you navigate holiday parties this Christmas season!

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  1. Drink a large glass of water before the party.

Drinking water can help you feel full for longer. Drink 1-2 glasses of water before you go to the party to help eliminate mindless snacking. You can also carry a glass of water with you at the party to give you something to hold and drink without reaching for unhealthy snacks!

2. Keep moving!

Go to the party with the mindset that the party is for fellowship and spending quality time with friends or family and isn’t about food! Make your way around the room talking and enjoying others’ company, and you won’t think about the treats!

Make sure you are exercising regularly! Stay on track with your exercise goals during the holiday season. Block off workout times in your schedule and don’t miss! When you are exercising regularly, you won’t want to undo all of the hard work that you have put in!

3. Eat a high-protein snack before the party.

A high-protein snack can help you curb your cravings and help you be full before you arrive at the party! After eating your snack, you will be full and satisfied and will be less likely to mindlessly snack while you are there. Often, people eat less in preparation of a big party to try to “save calories”, but this usually leads to overeating foods that will not satisfy or fuel your body in the long run! Good examples of high-protein snacks are:

  • 1/4 cup of nuts

  • 1/2 cup of trail mix

  • 1 cheese stick

  • 1 hard boiled egg

  • 1/2 cup of cooked edamame

  • Kind bars

  • Turkey roll-ups

  • Rice cake layered with nut butter and chopped walnuts

    4. Chew sugar free gum.

    Chewing sugar-free gum is a great way to stop those sugar cravings! It will give you something to chew, but will save you the calories! Instead of reaching for that piece of chocolate or sweet treat, pop in a piece of sugar free gum!

    5. Bring a healthy snack or treat!

    Bring something to the party that you know you can munch on without feeling guilty. Your friends will thank you, too! Some great options for healthy dishes are:

  • Lean meat and cheese trays

  • Fruit or vegetable trays

  • Homemade trail mix

  • One of our TransFit winter recipes!

  • Strawberry Edamame Salad

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Don’t forget about our Favorite Things Luncheon this Thursday, December 13th from 12-1 in the TransFit studio! It will be a wonderful time of fellowship with our TransFit community! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items. We will draw names and everyone will go home with a NEW FAVORITE THING!

The cost of attendance is $12 to cover lunch from The Pine. Sign up on our app at the link below under “Special Events.”

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Thank you to everyone that has brought in a gift for our Giving Tree! There are a few ornaments still left on our tree if you would like to participate. Just bring your wrapped gift, put it under our Giving Tree by Friday, December 14th.

We also invite you to come help deliver these gifts to Downtown Academy next Tuesday from 12-1! We will be meeting at the studio at 11:30 a.m. and then going to Downtown Academy! You can also meet us at Downtown Academy!

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We only have two more Tuesdays in 2018! Can you believe it?! We want to encourage you to finish out 2018 strong and reach your goals and dreams! Come join us in the studio for a session! Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. If you have any questions, feel free to email us at transfitathens@gmail.com. We can’t wait to see you soon!

Blessings,

Team TransFit

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

Sweet *|FNAME|*,

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

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

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

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

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

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

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

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

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Lisa’s Transformation Story

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

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


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

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

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

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Kale and Quinoa Soup

Ingredients

  • 2 tablespoons olive oil

  • 1 shallot, minced

  • 2 garlic cloves, minced

  • 8 baby carrots, chopped

  • 1/2 cup quinoa (cooked)

  • 1/8 teaspoon cayenne pepper

  • 1/8 teaspoon coriander

  • 1/4 teaspoon salt

  • 1/8 teaspoon pepper

  • 2 cups low sodium chicken broth

  • 1 cup water

  • 2 cups kale, chopped

Directions

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

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

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

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

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

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

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

Blessings,

Team TransFit

4 Exercises to Improve Your Posture

Good morning sweet friends,

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

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

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

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

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

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

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

Worship is an attitude rather than an activity.

Worship is a gift not an obligation.

Worship is the posture of our heart toward our Savior.

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

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

Moving into this holiday season help us all to remember:

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

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

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

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

 1. Wall Angel

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

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

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

2. Hip Flexor Stretch

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

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

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

3. The X-Move

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

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

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

4. The V-Move

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

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

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

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

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

Blessings,

Team TransFit

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

Sweet friends,

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

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

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

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

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

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

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

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

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

Blessings,

Team TransFit

Healthy Swaps and Sides for Your Thanksgiving!

Sweet friends,

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

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

Brined & Roasted Turkey

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Brined & Roasted Turkey

from Fire and Flavor

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

Ingredients

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

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

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

Quinoa Salad with Roasted Sweet Potatoes and Kale

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Quinoa Salad with Roasted Sweet Potatoes and Kale

Yield: 4 servings

Cook Time: 30 minutes

Ingredients

  • 2 large sweet potatoes, peeled and chopped

  • 1 tablespoon olive oil

  • Salt and pepper, to taste

  • 3 cups kale, chopped fine

  • 5 tablespoons balsamic vinegar

  • 1 cup uncooked quinoa

  • 2 cups water

  • Pinch of salt

  • Optional: 1/4 cup walnuts

Directions

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

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

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

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

Green Beans with Pomegranates and Toasted Walnuts

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Green Beans with Pomegranates and Toasted Walnuts

Ingredients

  • 1/2 cup walnuts

  • 1 pomegranate, seeds only

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

Vinaigrette Dressing

  • 2 tablespoons flax oil, or olive oil

  • 2 tablespoons coconut vinegar or apple cider vinegar

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

  • 1 teaspoon dijon mustard

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon pepper

    Directions

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

  2. Seed pomegranate.

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

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

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

Pumpkin-Carrot Bars with Cream Cheese Frosting

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Pumpkin-Carrot Bars with Cream Cheese Frosting

Yield: 48 squares

Ingredients

  • 2 cups whole wheat pastry flour

  • 2 teaspoons pumpkin pie spice

  • 2 teaspoons baking powder

  • 1 teaspoon baking soda

  • 1 cup sugar

  • 1/2 cup brown sugar

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

  • 2 eggs

  • 2 large egg whites

  • 1 can (15 oz.) pumpkin pie filling

  • 
2/3 cup finely shredded carrot

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

  • 
1 tablespoon skim milk

Directions

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

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

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

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

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

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

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

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

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

Blessings,

Team TransFit

True Confession of a Perfectionist Trying to Let Go…

Sweet friends,

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

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

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

“I am cherished”

“I am beloved”

“I am good enough”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Love and Blessings,

Caroline

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

Sweet friends,

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

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

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

DETAILS OF THE GAME:

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

How It Works:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Blessings,

Team TransFit

5 Foods to Lose Body Fat & Nourish Your Body!

Sweet friends,

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

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5 Foods to Help Trim Belly Fat

Green Tea

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

Walnuts

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

Sweet Potatoes

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

Kale

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

Salmon

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

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

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

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

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

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

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

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

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

Blessings,

Team TransFit

Exciting November News To Help You Transform!

Sweet friends,

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

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

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

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

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

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

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

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

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

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

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

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

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

Blessings,

Team TransFit

5 Halloween Recipes to Help Curb Your Sugar Cravings!

Sweet friends,

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

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

White Chicken Chili

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White Chicken Chili

Yields: 6 servings

Ingredients

  • 1 32-ounce box chicken stock(organic)

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

  • 5 cups cooked chicken (rotisserie or boiled)

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

  • 1 8-ounce block pepper jack cheese, grated

  • 2 teaspoon ground cumin

  • 2 cloves garlic, minced

  • Black or white pepper to taste

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

  • Sour cream, for garnish

Directions

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

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

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

Kale Apple Salad

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Kale Apple Salad

Ingredients

  • 2 tablespoons olive oil

  • 2 teaspoons apple cider vinegar

  • 1 teaspoon lemon juice, freshly squeezed

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

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

  • 1/3 cup walnutschopped and lightly toasted

  • 2 tablespoons goat cheese

  • 1/4 cup cranberries

Directions

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

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

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

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

Monster Mouths

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Monster Mouths

Ingredients

  • Apples

  • Lemon Juice

  • Peanut Butter

  • Almonds, peeled

Directions

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

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

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

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

  • Place an apple slice without teeth on top.

Jack-O-Lantern Juice Smoothie

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Jack-O-Lantern Juice Smoothie

Ingredients

  • 1 cup almond milk

  • 1 cup frozen peaches

  • 1/2 cup pumpkin puree

  • Handful of carrots

  • 1 serving vanilla protein powder or Greek yogurt

  • 1/2 frozen banana

  • 1 tbsp flax seed

  • Crushed ice

  • Honey to taste

    Directions

  • Blend until smooth in the blender! Enjoy!

Frightening Fruits

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Ingredients

  • Bananas

  • Chocolate chips

  • Clementines

  • Celery

Directions

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

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

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

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

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

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

Blessings,

Team TransFit

Meet our #ChooseJoy Client Spotlight!

Sweet friends,

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

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

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

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Sarah Kate’s Transformation Story:

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

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

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

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

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

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

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Strawberry Shortcake Smoothie

Ingredients:

  • 1 cup unsweetened vanilla almond milk

  • ½ frozen banana

  • 1 cup frozen strawberries

  • 1 tsp cinnamon

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

  • 1 tbsp ground flax-seed

  • 1/2 cup crushed ice

  • Honey or other sweetener, to taste (optional)

  • 1 tsp maple syrup or stevia drops (optional)

Directions:

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

  • Pulse until smooth. Serve and drink immediately.

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

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

Choose Joy Challenge

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

Examples of Joy Statements:

“I will take action to reach my goal.”

“I am strong. I am healthy.”

“My metabolism works effectively.”

“I have boundless energy.”

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

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

Blessings,

Team TransFit

❗️Is Rest As Important As Exercise & Nutrition? ❗️

Sweet friends,

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

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

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

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

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

 For Sleep:

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

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

  • Follow a consistent bedtime routine 

  • Relax in an epsom salt bath

  • Use lavender essential oils

  • Take a Melatonin and/or Magnesium supplement 

  • Enjoy a cup of warm Chamomile Tea

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

  • Keep the bedroom dark and temperature cool 

  • Exercise (not the 3 hours before bedtime)

  • Invest in a comfortable mattress and pillows 

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

For Daily Rest:

  • Practice deep breathing

  • Allow margin in your schedule

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

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

  • Take a leisurely walk 

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

  • Get together with friends that are life-giving

  • Splurge occasionally on a massage

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

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Leg Up the Wall Pose

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

Getting into the pose

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

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

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

 Benefits of Legs Up the Wall Pose

Relaxation

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

Facilitates venous drainage and increases circulation

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

Soothes swollen or cramped feet and legs

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

Stretches the hamstrings and lower back

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

Relieves lower back tension

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

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

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

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

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

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

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

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

Blessings,

Team TransFit

Secret to finishing the last quarter of 2018 STRONG!

Sweet friends,

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

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To Finish 2018 Strong, You Need To:

  1. Write out your goals

  2. Meet with an accountability partner

  3. Take action and renew your mind daily

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

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

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

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Chopped Kale Salad with Butternut Squash & Chickpeas

Yield: 4 as a meal or 8 as a side

Ingredients

For the Salad

  • 1 large bunch of kale 

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

  • 2-3 cups large diced butternut squash

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

  • 1 tablespoons extra virgin olive oil

  • 1 tablespoon curry powder

  • ½ teaspoon of cayenne pepper

  • Kosher salt

  • ½ cup toasted pecan

  • OPTIONAL: Chopped chicken or other protein, pomegranate

For the Dressing

  • 2 tablespoons tahini

  • ¼ cup extra virgin olive oil

  • 2 tablespoons white wine vinegar

  • 1 teaspoon honey

  • ½ teaspoon kosher salt

Instructions

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

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

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

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

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

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

Tight hips? This is the stretch for you!

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

Blessings,

Team TransFit