Try a New Healthy Dinner Recipe from our NEW Registered Dietitian: Kaeti Shurling

Happy Monday, sweet friends! A new week and a fresh start! Get excited about the energy in the air with the AthHalf marathon here this weekend and our lululemon POP Up Shop! Our TransFit staff will energize youwith strong body mind and spirit workouts in the studio all week! 

We are thrilled to introduce you to our new registered dietitian Kaeti Shurling!

Kaeti will be sharing new healthy recipes for you and will be taking new nutrition clients Mondays, Wednesdays, and Fridays in the TransFit Studio. 

Kaeti Shurling MS, RD, LD is the registered dietitian behind KaetiRD, a nutrition counseling practice and Perfect Portions LLC, a healthy, prepared meal service.  Kaeti graduated from the University of Georgia in 2013 with a degree in Dietetics and went on to obtain her Masters of Nutrition Science at the University of Alabama at Birmingham in 2015.  While working in the clinical nutrition field for almost 3 years, her entrepreneurial nature and enthusiasm for proper nutrition education did not fade.  After moving back to Athens in March of 2017 she decided she was ready to help a new population meet their nutrition goals.  Kaeti's nutrition counseling techniques and Perfect Portions work hand-in-hand to help her clients comprehend the reality of good nutrition, but also to act on it by fueling themselves and their families with healthy meals.  Kaeti is fully devoted to helping clientsreach health & nutrition goals through small changes and accountability.  

We are so excited to welcome Kaeti to the TransFit Team!

Kaeti Shurling

Kaeti Shurling


Here is an amazing recipe from Kaeti that we wanted to share with you-

Grilled Mediterranean Turkey Meatballs

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Ingredients

FOR THE TURKEY MEATBALLS

  • 1 pound ground turkey meat , 95% lean
  • 1/3 cup plain panko crumbs or plain bread crumbs
  • 1/2 cup crumbled fat free feta cheese
  • 1/2 cup chopped STAR Reduced Sodium Pimiento Stuffed Olives
  • 2 green onions , cut into thin slices (trim the tops and ends and discard)
  • 3 garlic cloves , minced
  • 1/4 cup chopped fresh parsley
  • 1 teaspoon Italian seasoning
  • salt and fresh ground pepper , to taste
  • 1 large egg, lightly beaten

FOR THE SKEWERS

  • 8 to 10 bamboo skewers
  • green , red, and orange pepper, cut into 1-inch squares (I use the mini bell peppers)

Instructions

  1. Heat a grill to medium-high.

  2. In a large mixing bowl combine turkey meat, bread crumbs, feta, olives, green onions, garlic, parsley, Italian seasoning, salt, pepper and egg; mix well to combine.

  3. With moistened hands, shape mixture into 16 meatballs, about 2 inches in diameter.

  4. Thread the meatballs and peppers alternately onto skewers.

  5. Lightly oil the grates of the grill.

  6. Place the meatball skewers on the grill and cook for 12 to 15 minutes, rotating about every 3 minutes to cook evenly. Meatballs should be just cooked through, but not overcooked.

  7. Serve warm with Garlic Yogurt Sauce 


We can't wait for you to meet Kaeti! You can book sessions with Kaeti for nutrition consultations on our app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

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Come join us today and tomorrow at the studio for awesome sessions and to check out the pop-up shop with Lululemon featuring their new fall line! Lululemon will be in the studio from 8-11 AM! 

Blessings, 

Team TransFit

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Need a Favorite, New Pumpkin Recipe?! 🎃😋

Sweet friends, Happy Fall - officially!  It is that time of year again! Even though this week it has been 90 degrees in sweet Athens GA! Whhoooohhh we have been sweating in the studio! Halloween is right around the corner and we know what that means- LOTS of pumpkins!! It's still a little too early to carve pumpkins for Halloween, so we decided to get in the fall spirit by incorporating other forms of pumpkin in our lives! This is great news because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well!  

Pumpkin puree contains more than 700 percent of the daily value of Vitamin A based on a 2,000-calorie diet. Vitamin A helps support cell reproduction, vision health, immune function, bone health, healing and fetal development. Also, pumpkin puree provides 39 mcg of vitamin K per cup to help with blood coagulation and potentially protect against osteoporosis.

One cup of pumpkin puree provides more than 500 mg of potassium, more than you get in one banana. Also, pumpkin puree contains 7 grams of fiber per cup.

Pumpkin's orange color is a clue to its high antioxidant content and source of beta carotene. Pumpkin puree also provides vitamin C, an antioxidant that supports tissue repair and immunity, as well as vitamin E, which fights disease-causing free radicals in the body.

We had fun this past weekend testing and tasting lots of delicious, but healthier versions of some traditional fall favorites! Here are some of my family's favorite recipes to start your pumpkin season in a delicious and healthy way!

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Porter's Favorite Pumpkin Bread

Ingredients:

  • 1 cup light brown sugar
  • 2 large egg whites
  • 1 cup pure pumpkin (you can use canned organic pumpkin)
  • 1/3 cup Coconut Oil (melted)
  • 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
  • 1 teaspoon vanilla extract
  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1 & ½  teaspoon baking powder
  • 2 teaspoonsground cinnamon
  • ½  teaspoon ground nutmeg
  • 1/2 teaspoon baking soda
  • ½ teaspoon salt

Directions:

  1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.
  2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
  3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
  4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

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 Pumpkin Protein Greek Yogurt Parfait

Ingredients

  • 1 Cup Greek Plain Yogurt (I use FAGE 2%)
  • 1/2 Cup Organic Pumpkin Puree
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Vanilla Extract
  • 1 Tsp Honey or 2 drops of stevia
  • 1/2 Cup Quick & Easy Granola

Directions:

Mix 1st five ingredients together, add granola on top and extra cinnamon to taste! Enjoy a delicious fall protein packed meal! 


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Pumpkin Energy Bites

Ingredients: 

  • 1 1/4 cups old-fashioned rolled oats
  • 3/4 cup peanut butter (or other nut butter of choice) 1/2 cup pumpkin puree
  • 1/4 cup ground flaxseed
  • 1/4 cup honey
  • 1/2 cup dark chocolate chips (optional!)

Directions:

Combine ingredients in medium bowl. Cover and refrigerate up to two hours. Remove from fridge and roll into 1-inch balls and place on baking sheet lined with parchment paper. Refrigerate balls for another two hours. Energy bites are perfect for healthy treat at a party or can be stored in air-tight container in the fridge for snacks during the week! Enjoy! 


We hope that you will enjoy these healthy recipes this fall! Let us continue to give our best and  grow stronger in body mind and spirit.  Scripture reminds us how each hour is an opportunity and each moment is precious- so let us dedicate every moment of this next week to living a healthy, dedicated and Christ-like life for His glory! Our TransFit Team is praying for you, sweet friend!

Come join us next Monday and Tuesday for the Lululemon pop-up shop from 8-11 AM on Monday and 8-10 AM on Tuesday for their new fall collection! We are so excited and hope you can come join us for a session and some shopping!  

 Blessings, 

Team TransFit

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Congrats!! We Are Proud of YOU!🌟🎉😍

Happy Saturday! 

We are so proud of each of you who took our TransFIVE no sugar challenge! YOU DID IT! You made it five days with less sugar!  And...even if you didn't do all 5 days.... be proud of yourself for even trying... or even looking at labels differently and recognizing how much added sugars are in your foods.  What an accomplishment!  If you didn't take the challenge with us this week, it's not too late. You can purchase our TransFIVE eBook on our website under the SERVICES tab! We are so excited about this October and we are planning to make it your BEST month yet! Join us for our Optimism in October challenge!

You can do it! 

Here is a great recipe we want to share from our TransFive eBook! You can find more healthy recipes on our website under the HEALTHY LIVING TAB

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Hummus-Crusted Chicken
Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Yield: 4 Servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • salt and pepper
  • 1 zucchini, chopped
  • 3 small potatoes, diced
  • 1 medium onion, chopped
  • 2 carrots, chopped
  • 1 cup hummus, homemade or store-bought 1 Tbsp. olive oil 2 lemons
  • 1 tsp. smoked paprika

Directions:
Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.
Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper.
If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. en sprinkle the pan with smoked paprika. inly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**

Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately. 

We are so proud of you and hope that you feel inspired and encouraged! You are capable of anything that you put your mind to! With God, all things are possible! We would love for you to join us for our new sessions- Biblical Meditation and our Bible Study session. You can sign up on the app HERE! Also, you can now purchase our Bible Study eBook on Amazon HERE! We are so excited about this October and can't wait to see you in the studio for some energining, transforming workouts! Saturday 8 am is one of our favorites!

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

Blessings, 

Team TransFit

Finish TransFIVE Strong!!!

Happy Thursday!

Thank you for joining us for the transFIVE Challenge! We are SO proud of you for accepting the challenge to eliminate sugar for 5 days to make the first week of October your best! Challenge yourself to workout daily and come join us in the studio for strength training, running, Bible study, Biblical meditation, or yoga! You can do 5 days with no sugar- we believe in you!! 

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As we enter into Day 4, here is a great reminder- Release all your worries to the Lord! We pray that you are able to surrender all control to Him.  Rest in His peace and His love for you. The Lord reminds us in His word 365 times to not be afraid- one for each day. May we live in the freedom found in Christ! 

"Cast all your anxiety on him because he cares for you." 1 Peter 5:7

You are beautiful and made in His image! Shine today beautiful friend! Make today your best day and commit to eliminating sugar today! Take this journey just one day at a time! You will feel energized & revitalized at the end of the 5 days! Please read the daily inspiration for today in the eBook & remember your goal for this week! 

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Keep these great tips in mind each day- 

  • Avoid simple carbohydrates, like processed breads and cereals 
  • Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast 
  • Drink a minimum of 100 ounces of water DAILY
  • Try to eat less fruits and MORE veggies
  • Exercise for 30 minutes in the morning and 30 minutes in the afternoon- one option would be to alternate your strength training and cardiovascular exercise

YOU ARE ENOUGH! The Lord has created you in His image! Be encouraged by His truth! Thank you for accepting the challenge! Stick with the meal plan today! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are you up for the Challenge? TransFive No Sugar starts Monday! Download the FREE Ebook!

Happy October sweet friends!

Each of you worked so hard in September, gaining whole body strength! Thank you!

Optimism in October is our theme this month as we work to transform not only our bodies but our minds too!  Each new month can be a fresh start with renewed motivation and willpower to reach new goals and follow a healthy lifestyle. As the month progresses and the "fullness" (aka craziness) of the holiday season begins, we often struggle to remain as dedicated and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind and spirit too!

Here's a goal for you...stating tomorrow, Monday, 5 days no sugar!  How about trying our TRANSFIVE  --no sugar challenge? We believe in you and YES you can give it your best! 

Download the free guide here.  Let's do this as a strong community and hold each other accountable to having no sugar for 5 days! 

Part of your accountability can be to encourage one another through our October challengeThis October we are challenging each of you to exercise DAILY, and say one positive statement whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app!

To help you with this we want to OFFER our ALL ACCESS PASS for the month of October for a special of $185 !

We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a MONTH of FREE sessions! If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 

We are so excited to take this challenge together and look forward to seeing all that you can accomplish. If you need any ideas for workouts, check our app or our website under HEALTHY LIVING! If you have any questions, please email us at transfitathens@gmail.com

Enjoy encouraging one another and unlocking the key to total transformation! 

Blessings, 

Team TransFit

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Need a new Fall Super Foods Salad Recipe?! 🙋🏼

Sweet friends, 

Wow! We are so proud of each of you and the way that you have made everyday count! We hope that you have challenged yourself to complete the September Squat challenge. Remember to send us your completed calendar for a chance to win a MONTH of FREE sessions! 

We have a NEW fall super foods salad recipe that we want to share with you! The Transformer Harvest Salad will be a favorite for everyone and the prep is only 20 minutes! Add it to your meal plan for the week! Everyone will love it! 

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Transformer Harvest Salad

Makes about 7 - 8 servings

Ingredients

Salad

  • 4 cups (1 1/2 lbs) cubed butternut squash
  • 1 /2 Tbsp olive oil
  • Salt and freshly ground black pepper
  • 2 Tbsp Cinnamon
  • 1 cup chopped walnuts , toasted
  • 10 oz baby spinach
  • 1  cups pomegranate arils
  • 1 chopped Granny Smith apple
  • Baked or Rotisserie chopped chicken
  • 4  oz goat cheese or feta , crumbled * optional

Dressing

  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 3 Tbsp minced shallot (optional)
  • 2  Tbsp maple syrup
  • 1 Tbsp dijon mustard
  • 1 tsp fresh thyme leaves
  • Salt and freshly ground black pepper

Instructions

For the salad:

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Preheat oven to 400 degrees. Place cubed squash in a on a baking sheet, drizzle with olive oil, season with salt, pepper, cinnamon and toss to evenly coat in oil. Spread into an even layer. Bake in preheated oven 15 minutes then remove from oven and toss. Return to oven and bake until tender, about 10 minutes longer. Allow to cool several minutes before adding to salad. While squash is cooking, place walnuts on sheet sprinkle with salt & cinnamon toast 3-4 minutes.

In a large salad bowl toss together spinach, squash, 1/2 of the walnuts and 1/2 of the pomegranate arils. Drizzle with desired amount of dressing and gently toss. Sprinkle with remaining pecans, pomegranate arils, baked chicken and goat cheese (if using) and serve immediately.

For the dressing:

Combine all dressing ingredients in a blender and season with salt and pepper to taste (about 1/2 tsp salt 1/4 tsp pepper). Process until well emulsified.

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We hope that you enjoy the new fall salad! We have many more free recipes here! We want to help you in anyway we can reach your goals and dreams!

We would love for you to come join us today at 12:30 PM for our Lunch and Learn. We will discuss the importance and health benefits of walking and running and how it helps us live transformed! Please sign up on our app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com. Check out our TransFit Fashion Etsy page for our new fall merchandise

Blessings, 

Team TransFit

"Let us RUN the race marked before us..." Why do you RUN?

Happy Wednesday, friends! 

Can you believe we are in our last week of September?! The month has flown by, and we hope that you have made this your best month yet and challenged yourself in our September squat challenge! Today, I am excited to share some stories that will inspire you to run or walk .... not just physically but run the race of life- well.  "Why would you ever want to do that to your body" many people have asked these past few weeks as we talk about a marathon. On September 19-  Lisa, Allison, Sara & I finished a marathon in Chicago.  Yes I emphasized finished because there were a few times where I wanted to stop and give up.  However, reflecting back on the marathon trip I realized we are all running marathons- daily - the marathon of LIFE! You have an easy pace one day, a race pace another, a natural high and a rock bottom low. We all have those feeling some days that we can't take another stop forward but with help from God, friends, and family yes we can! That is why I love a marathon!!! To have to fully rely on Christ to get me through seemingly impossible situations when I physically can not stand on my own. Exercise is worship! No matter how much you train in this marathon of life we will all be tested but when you trust in Him, you CAN and you WILL finish the race. 

I am excited for you to read these stories below.

Love and blessings, C

Sara Swann, Allison Cass, Lisa Patton, Caroline Ward

Sara Swann, Allison Cass, Lisa Patton, Caroline Ward

In Lisa's words: I trained for a marathon, but the Lord had a bigger plan for me. To prepare for the marathon, I carefully planned workouts, journaled food, added more water and was well hydrated for all workouts. I spent time focusing on scripture and positive thoughts in preparation for the mental challenge of the race. I felt confident and ready. I planned, prepared, and then performed, however my outcome was not what I had envisioned. A stomach virus had crept in and I was febrile and nauseated during the race and for the next few days. If I didn’t accomplish what I had set out to do, where was this peace and fullness coming from? As I reflect on the weekend, God presses on my heart the true race we are running. Our training plan is set for eternity. We are all running a marathon. Sometimes the outcome is exactly what we planned for and sometimes it takes a turn we never expected; even one we were careful to avoid. One of my favorite things about marathon training was the fellowship and accountability with my TransFit running partners. Yes, sweet friends, we need the accountability for physical fitness and wellness, but oh, how much more precious are these relationships that we are building for our marathon of life.


Sara's marathon story: I started running and still do, because I love being outdoors, feeling the breeze in my face and the feeling of joy it brings when I finish a run! Sometimes it's hard to get started; its cold or hot, I'm tired, or it's really early when the alarm goes off, but the feeling of pure joy and the fellowship of the wonderful women inspire me to "do it anyway". I love challenging myself to new goals and the feeling of accomplishment when I reach them, and the accountability partners that help me get there! Nothing like the feeling of finishing a race whether it's a 10k, half or full marathon. I think running is a lot mental for me- a good way to have some personal time alone with God, enjoying His beauty or the time to get to talk with other friends to encourage one another! It sets the tone for a great day to go out and sweat, release energy, spend time in prayer and surround yourself with encouraging women! This marathon was really special because I was able to enjoy it with some amazing women. The training is time consuming and difficult to work into your busy life but the reward is so much more than any sacrifices made!! I had to battle some obstacles going into the marathon with a foot injury and an upper respiratory infection the week before however the good Lord taught me some lessons in this and helped get me through the race- a feet I could not have done without His strength!! Because of that, the beautiful scenery, amazing friends and the strength of my God, I have never felt more close to God or had quite a feeling of elation after finishing this marathon! It was life changing and I would encourage everyone to do a 5K, 10k, half or full marathon so they can also experience this! Unbelievable! 


Allison's marathon story: If anyone had asked me this time a year ago if I had any interest in running a marathon, my response would’ve definitely been a huge NO , accompanied by bellowing laughter!  That seemed like a goal so unattainable that I wouldn’t have even considered it possible.  I have always loved running…but definitely short distances, usually 4-5 miles a few times a week. It wasn’t until after I ran my first half marathon in April that I truly realized how passionate I really was about running.  After the half, Sara and I continued to run with a running group on the weekends and it became something that I looked forward to each week!  I got to know some of the most precious ladies and established friendships that I will be forever grateful for. Many, many problems were solved and deep questions were answered on those early Saturday morning runs.  As our mileage crept up, it briefly entered my mind that I might could TRY…but it wasn’t until my husband gave me the little nudge of support I needed to really set the goal and say…YES, I can!!   I did, however, tell Caroline and Lisa that I felt like I’d probably lost my mind ;) !  But from that point on, I’d committed so I chose to not look back.  It was a journey in itself just to get to that weekend of Sept 17th.  So many miles logged, so many days checked off our training plan, so many questions and fears.  I just can’t express how instrumental Caroline and Lisa were in keeping us accountable and guiding us through the training process—soooo grateful for the instruction and support they provided through all of it.  The weekend itself was incredible!!  We saw God’s hand in so many things throughout the whole weekend.  We had such an AMAZING support group of both family and friends back home and we truly felt all the prayers lifting us up throughout our time in Illinois.  We had such a sweet, special time, enjoyed fellowship with one another and were able to focus on not only our physical health and readiness for the race but more importantly on our spiritual health and our relationships with the Lord.  It became so clearly evident the correlation between running this actual race and the race of life.  Race day was amazing! Those last 6 miles were TOUGH!! But we powered through and to finally see the finish line was so wonderful!!  While that day was the culmination of all the many weeks of training and hard work…I realized it was the time spent those couple days before that I am most grateful for.  The whole thing was such an empowering, spiritual experience that I will always treasure.  I learned so much, I grew so much…I’m just so thankful.

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles.  And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of our faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.

~Hebrews 12:1-2


We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We would love for you to join us Friday at 12:30 at the TransFit studio for our Walking and Running Lunch and Learn! Please sign up on our app here! We hope to see you there! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

"I WILL..." Commit to Mental Strength

Friends, 

To go along with our Strength in September theme, we wanted to emphasize the importance of mental strength in our lives. While we focus on becoming physically strong through our challenge, such as the September Squat challenge, let's  take time to center our minds! 

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So, what exactly does mental strength look like? A great example we wanted to share with you all is a small exercise you and your family (or roommates for our sweet college students) can do together. I, Caroline, recently read about a family who goes around the table during breakfast every morning and each of them give an "I will" statement for that day. These statements shape each individual's mind to allow them to live purposefully and intentionally for the day. At the end of the day, the family talks about what became of their "I will" statements, and what God was able to accomplish through them that day. What is it important to vocalize these statements?

Beginning our days with an "I will" statement allows us to live intentionally. God calls us in Colossians 4:5 to "Live wisely among those..., and make the most of every opportunity." In order to truly make the most of every opportunity, we need to live our lives with an "I will" mindset. We need to seek to find opportunities to share love and encouragement and give our best in every moment of the day. 

So today, we want to challenge you to set an "I will" statement. Even if it's just for the day of the week, begin to transform your mind by having an eternal mindset, living each day with purpose. Come join us on Tuesday's at noon for our NEW Biblical Meditation session and on Thursday's at noon for our TransFit Bible Study. You can sign up on the TransFit app HERE

Blessings, 

Caroline and Team TransFit 

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Save the Date for Three Big Upcoming Events!

Hi sweet friends! 

We are grateful the power is back on the the TransFit studio this week! Come in for a total body, mind, and spirit reset and refocus for your week! Remember to join us for our September Squat challenge.  Send in your calendar at the end of the month to be entered to win a FREE month of sessions!  

Please join us for our THREE BIG EVENTS this September! We are excited to announce the kick off of our new sessions this month and a community wide Lunch & Learn!


Biblical Meditation- Beginning September 19 from 12-1 PM

We will be offering a Biblical Meditation session on Tuesday's at noon this will begin on September 19. The 55-minute guided biblical meditation session will offered by Valerie Langley.  We realize meditation is so important because when we get quiet and still we have the opportunity to hear God. The difference in praying and mediating is: prayer is us talking to God and meditation is us listening to Him. Not only is meditation great for reducing stress and anxiety but it also can strengthen your connection to God and align your thoughts with His. Meditation has also been scientifically proven to lower blood pressure, help with sleep, reduce pain, increase memory and attention, boost your immune system, help you to respond instead of react, increase productivity, and form new neural pathways literally changing your brain. You will  learn how to meditate in the session as well as be lead though a transforming experience. 

Sign up on the Mind Body or TransFit app- Use TransFit TransFormer or Yoga Session Credit for Meditiation session.

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TransFit Bible Study- Beginning September 21 from 12-1 PM

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We are also offering our TransFit Bible Study on Thursday's 12-1pm with Caroline Ward. The Bible Study will begin on September 21.  Cost for this 6 week session is for the Live TransFormed Book only. Please sign up on Mind Body or the TransFit app! 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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Lunch and Learn, Tips for Healthy Walking and Running- September 29 at 12:30 PM

We would love for you to join us Friday, September 29 at 12:30 PM at the TransFit studio. At this event, we will learn more about walking and running specific exercises to strengthen gluten and hips, best foods for walkers and runners, Yamuna foot rolling for healthy feet, how to strengthen your mind to break through blocks, and the importance of specific shoes! The Lunch & Learn will be a fun fellowship event where we enjoy Lunch from the Pine and learn healthy running and walking tips! 

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We are so excited for these new sessions and hope that you will be able to join us! You can sign up on our app HERE! Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

If you have any questions, please email us at transfitathens@gmail.com. We are excited to start these sessions with you! Let's make this September our best month yet! 

Blessings, 

Team TransFit

September Client Spotlight- Megan Melton

Happy Friday! 

 We want to say THANK YOU to all of our clients who completed the Activate August Challenge. Our first place winner was Amy Chandler! It is so encouraging to see how many people are living transformed through our monthly calendar challenges. Another client who has been so committed to her whole body health plan is Megan Melton. Our September Client Spotlight,  Megan, started at TransFit 4 months ago and has transformed her whole lifestyle. Body, mind, and spirit transformation has taken place and each time I see Megan I am truly grateful to know her. Megan gives 100% each workout at TransFit and goes above and beyond at home with her commitment to exercise and nutrition! 

I am excited for you to read Megan's transformation story and I am praying that a part of her story will inspire you to come out out your comfort zone and give your best each day living transformed by renewing your mind like Megan is doing right now! Congrats Megan! 


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Hi! My name is Megan Melton. Following years of hormonal issues and struggling with my fitness and body, I began my current path of healthy living -- that was almost 40 pounds ago. I was 38 and in the worst shape of my life, working on my feet as a hairstylist everyday and in poor health prompted me to make a personal commitment. I wanted to be in the best shape possible by age 40.

After trying different programs with varied results, I discovered Transfit earlier this summer where I attend 3-4 sessions a week. At home, I use my Bowflex tread climber for 40 minutes with 4 sets of differing strength exercises an additional 2-3 times a week.

A car accident two years ago was a catalyst for me to reevaluate my life and during that process I discovered numerous written works convincing me that within my mind is the power to change my outer world. My physical changes that I have worked towards for years would never have been possible without the positive changes I have made in my thinking. Today, I face the world with infinite love and gratitude.

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Here is one of Megan's favorite recipes from Half Baked Harvest

Simple Coconut Quinoa and Lentil Curry with Lime Mango

  • 2 tablespoons coconut oil
  • 2 red bell peppers chopped
  • 2-3 carrots chopped
  • 2 cloves garlic minced or grated
  • 1 tablespoon fresh ginger grated
  • 2-3 tablespoons thai red curry paste I like to use 3
  • 1 tablespoons curry powder I like using spicy curry powder
  • 1 (14 ounce) can full fat coconut milk
  • 4 cups coconut water OR vegetable broth OR water
  • 1 tablespoon fish sauce or soy sauce if vegan
  • 1 cup green lentils rinsed
  • 1 cup mixed red and white quinoa
  • 3-4 big handful baby kale
  • juice + zest from 1/2 a lemon
  • 1/4 cup fresh cilantro + basil chopped
  • 1 mango sliced or chopped
  • 1 lime zest + juice
  • naan, greek yogurt, fresno chiles + almonds, for topping
  1. Heat the coconut oil in a large heavy bottomed pot set over medium heat. Once hot, add the red pepper and carrots, cook 2-3 minutes or until lightly charred on the edges. Add the garlic + ginger and cook 30 seconds. Add the thai red curry paste and curry powder, continue cooking for another minute or until the curry is fragrant. Slowly pour in the coconut milk, coconut water (or broth or just water) and fish sauce or soy sauce. Stir to combine and then bring the mixture to a boil. Once boiling, stir in the lentils and quinoa. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender and the quinoa soft. Stir in the kale and continue cooking, uncovered for another 5 minutes. Remove from the heat the and stir in the lemon juice + zest, the cilantro and basil.

  2. Ladle the curry into bowls and top with mango. Drizzle the mango with lime juice + zest. Garnish the curry the with a dollop of greek yogurt, fresno chilies and almonds. Serve with fresh naan. EAT.


Megan, we are so proud of you and all your hard work! Ladies, we hope that you feel inspired by Megan's story. Let's make this September our best yet. Focus on finding strength this September! We believe in you! Continue to fill out your September Squat challenge

Please continue to fill out the TransFit client survey, so that we can better serve you this year! 

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

Blessings, 

Team TransFit

Happy Labor Day!

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Happy Labor Day, friends!

We celebrate Labor Day, the special day dedicated to the achievements of American workers, the first Monday in September. What a blessing that we  are able to give national tribute to American workers because of the strength, prosperity, and well-being of our country! We are grateful to be apart of such a great country! 

Today, TransFit is closed, but we look forward to seeing you the rest of the week! Check our new September schedule with new sessions and sign up on MindBody or our TransFit app!  

Please try to schedule your sessions as far in advance as possible so that we can prepare for your specific workout! We love feedback on session times so please let us know what works best for you!  

Please continue to take the TransFit survey. Please take a few minutes to fill it out, so that we can better serve you! We thank you for your constant support!

Enjoy this day with your family and friends! We look forward to seeing you this week! Keep track of your squats and work hard to complete the September Squat Challenge! If you haven't started yet, today is a great day to start! Continue to be motivated throughout September, growing in your strength in mind, body, and spirit. 

Blessings, 

Team TransFit

How can you find true strength in September? 💪

Happy September, friends! 

Can you believe it?! Now that we are back into the swing of the routine with school, work, and activities settling into place, it's time to focus on your whole body health plan! This month we will be learning together how to "grow strong in our weakness". We don't want to just focus on our physical strength, but whole body strength-- in mind, body, and spirit. We all have our own weaknesses and imperfections and the way we grow stronger each day is to depend on the Lord in those times of difficulty. Having hope  and leaning on Him rather than your own understanding is how YOU can grow strong in your weakness. 

We love this verse in Isaiah 40-

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One way we can increase our body strength and stamina is to set a new goal and work towards achieving that goal. In the month of September, we are going to reach for new goals through our monthly challenge! We want to use this challenge as a means to reach new personal goals and get stronger in the month of September! We are challenging each of you to take on our squat challenge and to add at least 30 minute of movement into your daily routine! We believe in you and know you can do it! 

Not only is this a great way to tone and strengthen your lower body and glutes, but the clients who complete the challenge will be entered in a raffle to receive a MONTH of FREE sessions! Each day you successfully complete the day's challenge, check the calendar attached!


This month, we want to focus on strengthening TransFit, too! We would love it if you would take a few minutes to fill out this survey about your experiences here at TransFit. Your feedback is so important to us and we want to be able to best serve you! You can fill out the survey HERE or by clicking the button below!


If you need a mental reset for September or want to have a 1-1, thirty minute or hour session with one of our personal trainers or nutrition consultants please email us at transfitathens@gmail.com or book the session on our TransFit app! We want to help you reach your goals! Remember accountability is the key to unlocking your success! 

Blessings, 

Team TransFit

Check out our new TransFit Fashion Etsy Page HERE

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Back to School Dinner Recipes 🙋🏼

Sweet Friend, 

We want to encourage you to finish August strong! Make the most of this last week in August and find time for movement each day! We will be excited to see your August ACTIVE Calendar on Friday to be entered to win a FREE month of sessions!

School is back in session and we realize your schedule is filling up! The secret weapons to success in reaching your whole body health goals is planning, prepping, and praying! Try to carve out time to plan ahead for your week so that you can meal plan and set aside time to schedule in your exercise and to have reflection time! We want to help you feel organized and start the school year on a positive, healthy note. In order to help you meal plan, we are sharing recipes for a delicious, healthy full meal for dinner that everyone will love! Add these new recipes to your meal plan this week! 

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Broiled Salmon with Marmalade-Dijon Glaze

Ingredients:

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  • 1/2 cup orange marmalade
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground ginger
  • 4 (6-ounce) salmon fillets
  • Cooking spray

Directions:

Preheat broiler. Combine first 6 ingredients in a small bowl, stirring well. Place fish on a pan coated with cooking spray. Brush half of marmalade mixture over fish; broil 6 minutes. Brush fish with remaining marmalade mixture; broil for 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Enjoy! 

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Superfood Brussels Sprout Slaw with Pecans and Apples

Serves 8 (3/4 cup each serving)

Ingredients:

  • 1 pound Brussels sprouts
  • 5 tablespoons extra-virgin olive oil
  • 1 tablespoon lemon zest
  • 1/4 cup fresh lemon juice
  • ¼ cup Rice or Tarragon Vinegar
  • 1/2 teaspoon crushed red pepper
  • 1 diced Granny Smith apple
  • 2 ounces shredded Parmesan cheese
  • 1/3 cup toasted and chopped pecans
  • 1 teaspoon kosher salt & pepper

Directions: 

Thinly chop 1 lb. Brussels sprouts using a food processor (or pulse the blender) until Brussels are chopped finely. They should be finely chopped like coleslaw. Transfer chopped Brussels sprouts to a large bowl. Add 5 Tbsp. extra-virgin olive oil, 1 Tbsp. lemon zest, 1/4 cup fresh lemon juice, ¼ cup Vinegar, and 1/2 tsp. crushed red pepper; toss to coat. Add 1 diced apple, Parmesan cheese, 1/3 cup toasted and chopped pecans, salt and pepper; toss to coat. Let stand 5 minutes to allow the Brussels sprouts to wilt slightly. Enjoy! 

Roasted Apples and Sweet Potatoes

Serves: 5-7

Ingredients:

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  • 3 sweet potatoes, chopped or cubed
  • 2 pink lady apples, seeded and cubed
  • 2 TBSP melted coconut oil
  • 1 tablespoons finely chopped fresh rosemary
  • salt, to taste

Directions:

Preheat oven to 400 degrees. Cube sweet potatoes and apples and place on a foil lined baking sheet. Pour coconut oil over the sweet potatoes and apples along with rosemary and salt. Toss with hands to fully coat. Place in oven and bake for 35-40 minutes or until sweet potatoes are soft and cooked through. 


We have another amazing resource for you and your whole body nutrition and health! Perfect Portions is run by registered dietitian, Kaeti Shurling. Kaeti is dedicated to preparing healthy, well-balanced meals for your family in portions perfect for most. The portions are smaller than we are used to, but in most cases provide just what we need! NOTE: Our meals may not be large enough for growing children, athletes or those with rapid metabolisms. Keep in mind for your family, and remember to order extra portions for those who need it. Meals are served up Monday-Thursday of each week! For more information, you can find more information on Kaeti's website HERE


We hope that you enjoy these new recipes! Send us a picture, if you cook these recipes! If you would like to meet with one of our nutrition consultants, Katie Woodall or Caroline Ward, or purchase a month's worth of healthy family meal plans, recipes, and shopping lists please email us to set up an appointment or purchase it on our app

Also, check out our new and updated website! You can find more recipes and workouts under the HEALTHY LIVING tab! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

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August Client Spotlight- Mary Conley

Sweet friend, 

It has been a wonderful month at the studio. School is back in full swing and the sessions are filling up! We love seeing you all back in the studio ready to ACTIVATE this August! This month, we have challenged each of you to get active for 30 minutes a day! We believe in you and know you can do it. The winner of the challenge will be entered into a raffle for a MONTH of FREE sessions! Today, we have the privilege of sharing an amazing client spotlight with you. Mary Conley is our August client spotlight! Mary has been so dedicated and focused on making small changes daily which have lead to amazing BIG results! She has transformed the way she looks at food and now views exercise as a form of worship! We are so grateful to get to know Mary and be with her along her transformation journey! Keep motivated Mary, making everyday count, and living transformed! 


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In January, Caroline came to our church to speak to our Mom's group. She led us in a quick workout and a few stretches. When we got down to child's pose, I was so uncomfortable and I found it hard to breath. That's the moment I decided that I needed to make some changes!  Four of us from church decided to start with small group training on Mondays. I am so blessed to have such good friends and accountability partners on this journey!  It has definitely been a group effort!  We have made great strides and supported each other along the way, and the Transfit team has been phenomenal!  We still start our week off on Mondays, but now we try to end the week with a workout on Fridays as well.  I also changed my eating habits, and a big part of that meant cutting back on sugar. I no longer eat anything that tastes sweet at all (not even fruit) until lunchtime. This has really helped with the sugar cravings!  I also keep a food journal (almost) every day.

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My husband, Chris, and I have entered a new empty-nester phase of life. We downsized and moved closer into town two years ago. We are able to walk to so many places now, like the farmer's market and even to church. It feels so much better to get out and walk when I'm carrying twenty-five fewer pounds!  We really enjoy the in-town lifestyle and I hope with continued exercise and healthy eating that we can enjoy it for many years to come!

We try in our house to eat local produce and this is a great time of year for that!  Lately we have been enjoying summer vegetables with this recipe for stewed okra and tomatoes. I even eat it for breakfast and top it with a poached egg!

Stewed Okra and Tomatoes

Ingredients

  • 3 slices bacon, chopped
  • 1 onion, chopped
  • 1 lb. sliced okra
  • 1 lb. coarsely chopped tomatoes
  • Kosher salt and freshly ground black pepper

Directions

In a heavy bottomed sauté pan over medium-high heat, add the bacon. Render the bacon until crisp. Remove from pan and reserve until later. Pour off most of the drippings.  Add the onion and sauté until tender, about 3 minutes. Add the okra and tomatoes, season with salt and pepper, cover and simmer for 15 minutes or until the okra is tender.  Stir in the reserved bacon. 


We are so proud of you, Mary! Keep up the hard work! 

Ladies, let's continue to ACTIVATE in all that we do this month. If you have any questions or would like to meet with one of our trainers, please email us at transfitathens@gmail.com. Come join us for our NEW 7 PM sessions on Monday's and Wednesday's! 

Blessings, 

Team TransFit

What does I AM ENOUGH Really Mean?

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

At TransFit we inspire women to transform not only their physical bodies, but their entire lives. Yes, physical transformation is the before and after photos of women losing 50 pounds, and the tears of joy when jeans now fit. We realize that good nutrition and proper exercise lead to weight loss; however, losing weight is not what life is all about. Losing weight or getting to a “number” on the scale doesn’t lead to true happiness.  Real transformation has little to do with our body shape and has everything to do with the truths we are putting deep in our hearts and minds.  When these truths permeate through our veins we have a true-life change, and enjoy the process of transformation daily. How the truths seep into your veins is not by some physical activity that you do, or a kind word you said.  Are you getting this, ladies? The process of transformation is something He does in you- over time. 2 Corinthians 12:9 reminds us, “My grace is sufficient for you, for my power is made perfect in weakness” Therefore I will boast all the more gladly of my weakness, so that the power of Christ may rest upon me".  He grants us grace when He formed us specifically in the palm of His mighty hand. He is the one who will transform you from the inside out. 

I started this business eight years ago because my mind was leading me in all the wrong directions and I was in a pit of depression and despair. However, it was God who transformed my life by instilling real truths about my body because He loves me- why? Because he made me. Not because I am “a number on a scale” or because I have done all the right things, (because believe me growing up in New Orleans that would have been impossible). He made me enough just the way I am – today. Right now, this hour, this minute. So remind yourself of that truth. YOU ARE ENOUGH. A scale or a pair of jeans doesn’t need to control you and ruin your day.  You were put on this earth to love, not to beat your self up over a size or number. Jesus reminds us over and over in his word to “love our neighbor as ourselves”. And how do we do this- really?  

We start by seeking self-respect, security, and significance. We start to know Him, spend time with Him, and love Him to be able to truly love ourselves. So stop right now telling yourself: “I’m too fat, I’m too old, I’m too tired, or I’m too flawed”…. Silence that inner voice who says you can’t, you won’t or you aren’t…because yes you are imperfect; we all are, but YOU ARE ENOUGH. Because of Him, you are worthy, you are loved, you are strong enough to get though whatever comes in your life journey. 

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

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

Today is the day to take action on your goals, your life, your health, and your body. Treat the temple you have been given with utmost care and respect. Love and honor yourself by taking care of yourself. Remind yourself hourly who you really are:

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

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

Love,

Caroline

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

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

Happy Tuesday!

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


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


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

Blessings, 

Team TransFit

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

Hey, sweet friends!

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

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

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

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


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

1. Protein. 

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

2. Whole grains.

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

3. Colorful fruits and vegetables.

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

4. Sweet and salty snacks. 

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

5. Hydration.

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


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

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

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

Love & Blessings, 

Team TransFit

ACTIVATE! Let's Get Active this August!

Happy August!

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


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

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

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

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

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

Blessings, 

Team TransFit

July Client Spotlight- Jacelyn McCall

Sweet friends, 

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

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


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

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

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

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

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

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

Ingredients:

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

Instructions:

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

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

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


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

Blessings, 

Team TransFit

Living Transformed on Vacation-3 Tips from Katie Lord

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

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


1. Create a plan to stay active!

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

2. Continue making healthy food choices!

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

3. Have fun and take time to rest!

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

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


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

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

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

Blessings, 

Team TransFit