Live Transformed on Vacation- Tips from Katie Woodall

Ladies,

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

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

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


1. Keep moving!

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

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

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

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

2. Stay hydrated!

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

3. Choose wisely!

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

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

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

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


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

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

Blessings, 

Katie and Team TransFit

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Finish Last Five Days of June feeling your BEST!

Hello friends! 

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


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

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


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

Blessings, 

Team TransFit  

Amazing Client Spotlight: Kathryn Rodrigue

Sweet friends, 

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

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


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

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

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

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

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

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

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

One of favorite healthy recipes:

White Chicken Chili

Ingredients

·       4 skinless, boneless chicken breasts

·       4 cups chicken stock

·       1 clove garlic, minced

·       1 medium onion, diced

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

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

·       1 teaspoon dried oregano

·       1 teaspoon ground cumin

·       ½ teaspoon chili powder

·       1 teaspoon salt

·       1 teaspoon ground black pepper

·       1 teaspoon chopped fresh oregano

 

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

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

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

 


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

Blessings, 

Team TransFit

Living Transformed on Vacation- Tips from Lisa!

Happy Thursday, friends! 

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


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

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


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

High Protein Trail Mix

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

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

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

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


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

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

Blessings, 

Team TransFit 

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

Beautiful friends, 

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

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


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

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

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

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


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

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

Love and blessings, 

Caroline

Congrats to our May Challenge Winners!

Happy Sunday, friends! 

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

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


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

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

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


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

Blessings, 

Team TransFit

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

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


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

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

Blessings, 

Team TransFit 

Finish May Strong! 💪🏼⭐️

Happy Saturday, sweet friends! 

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


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


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

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

Blessings,

Team TransFit 

Kickstart Your Summer with New Healthy Recipes!

Sweet friends,

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


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

Summer Kale Ginger Salad

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

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


Chocolate Heaven Smoothie

Makes one serving

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

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

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


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

Blessings, 

Team TransFit 

New Transformation Home Workout for YOU!

Sweet friends, 

Each of you have been working so hard this May! You have taken our total transformation challenge for May and are achieving your points each day! We are so proud of you! Last week, we had such a fun week for our Celebrate Women Week! Thanks so some incredible sponsors we were able to hand out fun prizes throughout the week and we ended with an amazing community Transformer session. Thank you for joining us throughout the week!


Today, we are sharing a perfect at home workout just for you! As May is quickly coming to the end and the summer is about to kick off, our schedules can become even more "full"  and it may seem harder to find time to workout! We want to encourage you to make the time for a workout. Remember exercise is worship! Whether you are in the studio or doing an at home workout, we hope that you are challenging yourself to exercise daily! Check out the exercise and video below for an at home workout made just for you! 


Let's commit to giving each hour and each day our best! We believe in you and know you can do it! We would love for you to join us tomorrow morning at 5:30 AM for our FREE Outdoor Body Blast session! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Marvelous May Client Spotlight: Christy Carson

Sweet friends, 

It has been such a FUN week at the studio with our Celebrate Women Week! We have loved getting to celebrate with each of you and giving away great prizes! Each of you have worked so hard. We hope that you continue to join us this week! Saturday at 8 AM, we will have a FREE community TransFormer workout AND lululemon Athens will be having a pop-up truck show from 8-10 AM! We would love for you to join us! Please sign up on our app

Today, we are sharing Christy Carson's transformation story! Christy is a beautiful women inside and outside and has been living transformed! Christy came to meet with us in January and was ready to make a change with her exercise and nutrition. She has lost over 15 pounds, is using exercise as worship, and has been drinking more water and increasing vegetables.  What I appreciate about Christy and what has helped her the most wth her transformation journey is her consistency! Christy makes exercise a priority for her whole family and lives the "exercise is medicine" motto! The amazing lady glows when she comes walks into the studio  and always giving 110% of her heart, mind, and strength!  Thank you Christy for inspiring us all to live a life transformed! 

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For most of my adult life I have enjoyed exercise. Despite exercising regularly and maintaining relatively healthy eating, my weight over the last several years gradually inched its way up to the point that I didn’t feel as healthy as I wanted.  My good friend, Tiffany Carter, who has worked out at TransFit for a couple years looked so fit and healthy and encouraged me to try TransFit.  Although I kept saying I was going to do it, I somehow continued putting it off.  Thankfully, for my birthday last November Tiffany bought me a TransFit gift certificate to get me motivated.  Thank you, Tiffany!

I met with Caroline and attended my first class in January 2017, and it has made such a wonderful difference in my life!  At our first meeting Caroline helped me identify some short-term and long-term goals I wanted to work toward in the areas of weight, body fat, water consumption, nutrition and exercise, and we came up with a plan to reach those goals.  I have to tell you, it felt so good to have a plan and to know that someone would be encouraging me to stick to the plan!  And guess what?  The plan has been working and has been such a wonderful experience both physically and spiritually!  

Currently, I attend a Transformer class three times a week and run three times a week (one of those at Lisa’s morning running group, if I can coax myself out of bed that early!).  The Transformer class has been such a life-changing experience for me!  I love the camaraderie of working out with all the lovely women there, the rigorous workout, and ending with time for inspiration and reflection.  Every time I leave I feel both physically and spiritually ready to take on the day. What a blessing! 

In addition to the changes in my exercise routine, Caroline and the TransFit team have helped me to improve my nutrition.  As someone who likes to cook, I have loved trying the healthy (and delicious) recipes that Caroline shares and have enjoyed experimenting with other new recipes and ingredients.  A favorite recipe at our house is P.F. Chang’s Chicken Lettuce Wraps. One of Caroline’s suggestions that really helped me to improve my nutrition was to keep a food journal using MyFitnessPal.  I did this meticulously for the first couple months, and this forced me to figure out accurate portions and to be aware of the nutritional value of everything I put in my mouth.  The first couple of weeks were eye opening and very educational.  Now I am much more aware of what I eat and how my body feels when I eat it.  And I feel so much better (stronger and more energetic) than I did a few months ago!  

Caroline’s program at TransFit, if you truly follow it, works beautifully!  I’ve lost weight, inches, body fat, and my running times have improved considerably (even though I’m running less!). Part of the reason for the success is the constant encouragement from Caroline and the rest of the TransFit team, both in class and via texts, emails, and the fun social events they plan. Also, the accountability of knowing I’m going to check in each week keeps me motivated!  I’ve been so fortunate because I’ve also had a tremendous amount of encouragement from my family. Both my kids and my husband have supported my healthy lifestyle changes by celebrating with me when I reach goals along the way and regularly asking about my progress. It has made everyone in my house more health conscious!  

A huge thank you to Tiffany for encouraging me to join TransFit and to Caroline and the TransFit team for helping me transform my body, mind, and spirit!  


We are so proud of you, Christy! Friends, let's make this May the best May yet! Continue to challenge yourself with our Total Transformation challenge and keep track of your points. We believe in YOU! If you have any questions or would like to meet with one of our trainers or nutrition consultants 1-1, please email us at transfitathens@gmail.com or purchase the session on our app or website

Blessings, 

Team TransFit

Join Us For Celebrate Women Week!!! 💪🏼🤸🏼‍♀️🎉

Sweet ladies, 

We are SO excited about the Celebrate Women Week that will take place at our TransFit Studio Monday May 8th-Saturday Mary 13th!  Mothers day is right around the corner; let's celebrate being women in this amazing community! We would LOVE for you to come join us! At each session, we will be giving away prizes and have fun workouts just for you!!! 


We love getting to host this event with lululemon Athens! We want to thank each of these businesses and people for their donations to help us celebrate this week! 


We are also offering a Yamuna Body Rolling session on Thursday, May 11 from 11:30 AM- 1:30 pm. Sign up on MindBody before Tuesday at noon! Here is a little more information about what Yamuna Body Rolling is! 

"A ball is just a ball without the right education."

Get on the ball with Michelle Arington, certified Yamuna® Body Rolling and Foot Fitness practitioner, and get the education and tools you need for fitness and Body Sustainability. Don't let your daily activities and fitness goals be derailed by foot pain, knee pain, hip or back pain! Get on the ball and discover the tools you need to easily keep your body healthy, flexible and pain-free at any age or fitness level.

Yamuna® is about Body Sustainability. We teach life- long self-care solutions for strength, balance, flexibility and ease of motion. Yamuna® Body Rolling & Foot Fitness routines help you avoid common injuries caused by repetitive movements, muscular tension and structural misalignments. Yamuna® will help you quickly improve your posture, and the core strength to support it with ease.

This intro to Yamuna® Body Rolling class will cover a few basic routines for hamstrings, quads, hips, and back so that you have the education and the tools you need to build a personal home practice.


We can't wait to see YOU this week at our sessions! Whether it's your first session or you are a regular TransFit member, we can't wait  for you to join us!!! We hope that this week you will feel loved, as we celebrate who you are and celebrate by making exercise our medicine! Make sure to sign up for sessions through our app, HERE! Sign up in advance. Win a giveaway prize and come celebrate with us!

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

Blessings, 

Team TransFit

Celebrate YOU with a total body strengthening home workout!

Sweet friends, 

WOW! May is off to a great start! We are so proud of everyone who is taking our Total Transformation May Challenge!!! If you haven't started yet, it's NOT too late to start! We want you to join us for the May transformation challenge! We believe in YOU and know you can do it! In order to advance the challenge, you can find a FREE week meal plans and recipes on the TRANSFORM tab of our website! 

As we make this May our best month, we want to invite you to our Celebrate Women Week! NEXT WEEK, we will be celebrating YOU! Join us for a week full of fun sessions and giveaways at EVERY session. We are partnering with lululemon Athens to offer you a week full of celebrating you as inspiring, beautiful, strong women! lululemon will be hosting a trunk show Monday 9-11am and Saturday 9- 11am for all you amaizng ladies! Let's make exercise our medicine, while celebrating all that we have to be thankful for as women! 


As we make exercise our medicine, we want to share a workout you can do from home! This workout will allow you to get that 1 point for the challenge! We are sharing our runner's workout. This workout is made for everyone. Whether you are a runner or don't consider yourself a runner, we encourage you to try this workout! 


We can't wait to see you this week in the studio! We hope that you make plans to join us next week for Celebrate Women Week!!! Sign up for your sessions on our app! We are so proud of you! Keep up the hard work! 

Blessings, 

Team TransFit

Are You Ready for Total Transformation May Challenge?

Can you believe May is almost here?! We are getting ready for our total transformation challenge this month and we want you be encouraged that your can reach your goals! Remember that exercise is medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting Monday! 

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We are challenging each of you to keep track of your exercise and nutrition this month. The calendar below will be used to keep track of your points. Keep track of your points daily and at the end of the month, the person with the most points will win a free month of sessions. Here is how the challenge will work- You will keep track of your exercise, nutrition, water, and more each day through points. You can gain up to five points each day.

  • One point for 80+ ounces of water
  • One point for 3 servings of vegetables
  • One point for 2 servings of fruit
  • One point for 30 minutes of exercise
  • One point for reflection time.

 Write down your points for each day  on your calendar and at the end of the month we will tally up all points to see who our winners are! Use this free Total Transformation Meal Plan to jump start your May! Download here! 


In addition, we are offering two deals just for you! 

Our TransFormer unlimited sessions package will be offered for $199. 

In order to kickstart your month, we are also offering you a FREE week meal plan! You can find the meal plan HERE! The recipes for the meal plan are also on our website, under the TRANSFORM tab. You can find them HERE! If you would like the monthly meal plan, you can purchase it on our app or website for $50! 


Let's focus on making exercise our medicine this month! We believe in each of you and know that this will be your best month yet. Our schedule will remain the same this month, but please take note that we are moving the yoga sessions to noon on Wednesday's and Friday's! We would love for you to join us!

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

Blessings, 

Team TransFit

Transform "Hard Core" Ab Workout

Hello sweet friends! It's time to finish April strong and come alive! This week we want to challenge you to come alive through a touching ab workout! You can add in this ab workout with our April challenge! You can find this workout on our YouTube page HERE


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Abs are one of the major areas where our diet plays a key role. Everyone always wants to work on their abs, "love handles," and the core of the body. Your core is a major part of all movement. Having a strong core will help you be able to do every day tasks better and with ease. We've got a great ab workout for you that, when paired with a healthy diet, will torch unwanted belly fat and assist in creating a super strong core! 

Four key components to a strong core

  1. Exercise- Doing a healthy balance of strength training and cardio is essential to toning your mid-section! You'll notice at the end of this awesome workout there is a jump rope minute! This minute of cardio gets your heart rate UP and helps you burn more fat! 
  2. Diet- Eating a balanced, healthy diet is KEY to maintaining a lean midsection! Fill your diet with greek leafy vegetables, lean protein and other nutrient dense foods to reveal those abdominal muscles! 
  3. Sleep- Rest is essentail to burning fat! Allow your body recovery time in order for it to burn fat most effectively! 
  4. Stress management- For many reasons, stress is detrimental to maintaining a trim waistline. When we are stressed, we not only tend to exercise less and eat less healthy- we cause stress on our bodies which hinders it from burning fat.

We are ending this month strong as we advance our entire body health in ways that we may never have before. Remember friends it is not about being perfect - it is about being better than you were yesterday! Keep making awesome progress and invest in your health this month. Please let us know how we can help you reach your goals! For more recipes and workouts, please click HERE to find our Transform section of our website! 

Blessings,

Team TransFit

Amazing Client Spotlight- Sara Swann

HAPPY FRIYAY! 

Each of you are COMING ALIVE this April! We hope that you have joined us for the April Arms Challenge!  Give you best today and complete the challenge stronger than when you began!

Today, we want to share the story of one of our sweet clients, Sara Swann! Sara's smile lights up a room and her dedication to a healthy lifestyle is inspiring! One word I would love to describe Sara is commitment! She is committed to giving her whole heart to her workouts, her running, her family, and her job!  Over the year, she has transformed in body, mind, and spirit and is a testimony to making the most of every opportunity!

Thank you Sara for living transformed and being such a joy to get to know!  Please enjoy Sara's story below about her total body, mind, and spirit transformation.


 I first started my journey at TransFit almost one year ago, in May of 2016. My sister in law, Allison Cass, had been attending classes and I could tell a big difference in her, she was transforming her body, becoming stronger and healthier, striving for better overall health and it showed. She encouraged me to try a Transformer class and I finally did, and I couldn't be happier and more thankful to her! I have exercised really since high school in various formats, mostly attending gyms, doing cardio, spin and strength training classes. I really wasn't unhappy but sometimes felt like I was in a rut and wanted something more. I decided to try TransFit and WOW, what an amazing experience!. Here, it wasn't just about getting your workout done to move on with your day, it was a total mind, body experience that was the BEST way to start my day. From day one, I felt the encouragement from Caroline and the sense of community with the other women. It is such an encouraging and motivating environment, and it made me push myself to do my best each time. I thoroughly enjoyed the high intensity of the Transformer class followed by the peaceful stretch and inspirational message to close out class. I remember having tears in my eyes, yes tears of joy, from an overwhelming total mind and body experience that first day. Now I try to attend 2-3 transformer sessions per week. 

I have also thoroughly enjoyed Lisa's running class on Tuesday mornings. I have always liked getting up and working out at 5:30 since its really the best and only time that fits my schedule and gets my day started off on the right foot. I have run on and off for many years, but never had any one show me proper form or body mechanics to help improve my technique. The track workouts are really fun and running with a group is encouraging and motivating. I'm always so inspired by all the women that get up early, put their tennis shoes on and hit the track to do something good for their bodies, and what an awesome way to see the sunrise with this wonderful community of women. I had run one half marathon in the past, pre-kids, and Allison and I decided we wanted to run the Chick Fil A half this spring (her first half). Lisa sent us a training schedule and we did each week together, holding one another accountable. I've never been one to brave the freezing temps or windy days for an outdoor run (I'd just take the easy way and hit the treadmill ;)) but there was such a sense of bonding and accomplishment to set a goal and stick to it and doing it with my sister in law was unbelievable. Thanks to Lisa and Caroline's encouragement and tips, we made it through our training and completed the Chick Fil A half just a little over 2 wks ago. They were there with us the whole time, even during the race, cheering us on, and I cannot tell you how much it meant to Allison and I to have such inspiring coaches and friends to share this experience with. We are now hooked, and are ready to find our next half marathon to tackle.

I cannot say enough about my experience at TransFit. I enjoy that it isn't just a place to exercise, but a total health experience to truly transform all aspects of your health. From healthy recipe ideas that I can cook for my family (even in a short amount of time for us working moms) to encouraging scripture that keeps me uplifted, to the accountability and friendships I've made. Caroline, Lisa, Katie and the women at TransFit have been such a blessing to me and I'm grateful to Caroline that she was lead to create this special environment for the women in the Athens community.


Let's finish April just as strong as we started! We want to remind you about our TransFit app. This app can be used to not only book your sessions, but to find inspiration, exercises, and recipes to try! The TransFit App great place to go when you need a quick workout or meal idea for your week. If there is anything you want to see on the app, let us know! We would love to help you! 

We look forward to seeing you in the studio! Let's come alive TODAY! 

Blessings, 

Team TransFit

Happy Easter! 🙌🏼✝️

Happy Easter, friends! 

He is RISEN! Today, we rejoice in a risen Savior! We celebrate the life, death, resurrection, and await the return of Jesus! We are so thankful for each of you and the community we have with TransFit. We want to challenge each of you to remember that exercise is worship!  We are honoring our bodies, a most amazing gift,  through treating our bodies with respect and care.  Enjoy a outdoor walk or even a slow stretch today and give thanks for the gifts you have been given.

 Enjoy today and be intentional with friends and family. Please try some of our healthier Easter recipes! Let's celebrate today because He is RISEN! 

We are excited to see you and help you transform in body, mind, and spirit this week in the TransFit Studio

Blessings, 

Team TransFit

Enjoying a Healthy, Joy Filled Easter! 🐣🌸

Easter is coming up, and for many of us that means a big family brunch followed by a massive helping of candy — think Cadbury Eggs, Peeps, and lots of jelly beans. While a few Easter treats are not “TERRIBLE” for you, weighing a basket down with chocolate, caramel eggs, and jelly beans can be the gateway to mindlessly snacking on candy for the rest of the week which, as you know, leads to you & your family feeling sluggish and groggy. Whether you're making a basket for a friend, little one, or someone special in your life, there are definitely some more fun and healthy ideas to sneak in along with a few pieces of candy. 

Our hope for you this Easter will be to enjoy your family and celebrate Christ’s resurrection!  Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! This Easter we challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! 

Alternative Egg Stuffers

  • Money
  • Spring clothes
  • Bathing suits
  • Play dough eggs
  • Spring flowers like tulips, dahlias, or lilies.
  • Puzzles
  • Small toys
  • Stuffed bunnies
  • Stickers/Tattoos
  • Magnets
  • Disposable cameras
  • Packets of seeds and gardening tools
  • Silly Putty (it even comes in its own egg)
  • Pastel-colored socks
  • coupons for a special outing or later bedtime

Here are some of our TransFit Team's favorite nutritious Easter snacks to share with your family! We have many more healthy, family friendly recipes - click here.

Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.


Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.


Recipe from Fire and Flavor

Recipe from Fire and Flavor

Grilled Chicken with strawberry feta salsa

Salsa

  • 2 cups fresh strawberries, hulled and quartered
  • ½ cup finely chopped sweet onion
  • 2 tablespoons lime juice
  • ¼ cup crumbled feta cheese
  • 2 teaspoons olive oil
  • 1 avocado, peeled and diced

Chicken

  • 1 tablespoon olive oil
  • 2 teaspoons lime juice
  • 4 (6- to 8- ounce) boneless, skinless chicken breast halves

Directions:

FIRST  In a medium bowl, combine strawberries, onion, lime juice, feta, and oil; set aside. 

NEXTPreheat grill or grill pan to medium heat. In a large bowl, whisk together 1 tablespoon olive oil and 2 teaspoons lime juice and season with salt and pepper.  Add chicken breasts and toss to coat.  Grill chicken for 6 minutes per side or until meat thermometer reads 165° F. Loosely cover chicken with foil and let it rest for 5 minutes.

LAST Add chopped avocado to salsa and season with salt and pepper; toss gently. Top chicken with salsa and serve.


We pray that you fix your eyes of the resurrection of our Savior this Easter! He is RISEN! We look forward to helping you transform in body, mind, and spirit! 

Blessings, 

Team TransFit

What's all the buzz about Probiotics?

What an amazing start to April! You have come ALIVE this week friends! Thank you! 

Last Friday, we had the pleasure of hearing from our TransFit team and special guest and gut health specialist, Jennifer Rickard. We learned about the importance of meal prepping and all the reasons we need to keep our gut healthy. Today, we want to share with you some of the key takeaways from our Lunch and Learn discussion!


Gut health is such an important part of whole body health. All diseases begin in the gut. 90% of our cells are bacteria cells and 10% are human cells. Thousands of species of bacteria all have different functions. Some of the bacteria digest foods, some produce different vitamins and hormones, some respond to medicines and infections, some control your blood sugar and cholesterol levels, and some control your risk for obesity or diabetes. These bacteria control almost every process in your body! Our brain and gut are connected through the enteric nervous system. The belly and brain are connected physically and biochemically. So, this means that the types of bacteria in our guts control the way we think, behave, and feel. 

It is so important to maintain a healthy balance of good and bad bacteria. There are many reasons how the delicate balance of a healthy gut is compromised. We eat diets of sugar, processed foods, and alcohol. We consume antibiotics and have too much stress. The above areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causeing gut diseases and other problems in our bodies.

So what can we do to keep it balanced and try to regain gut health?

  • Cutting back on sugar, processed foods, antibiotics, NSAIDS, steroids, and synthetic hormones 
  • Cut back on stress. Stress is harmful to our health and is actually the second cause of unbalanced gut flora.  
  • Read your labels to decrease sugar and processed foods
  • Eat whole, live, raw foods
  • Supplement with a quality probiotic (kombucha, supplement, fermented foods)

Be sure to avoid probiotic supplements that have sugar or glucose in the ingredient list. We can also get moderate levels of probiotics from a healthy diet rich in cultured organic products like yogurt, goat’s cheese, kefir and buttermilk. Many common leafy greens are also excellent sources of probiotics. The best greens for increasing probiotics include chlorellawheat grass, and spirulina. The advantage of getting these disease-fighting bacteria from green sources is that these foods are also extremely high in immune system-stimulating vitamins, minerals and nutrients. 

5 key benefits associated with the daily intake of probiotics include:

  • Enhanced immune system response 
  • Increased ability to digest food 
  • Alleviates many common digestive disorders
  • Increases the ability to assimilate the nutrients from food 
  • Reduces negative affects of taking many types of antibiotics 

Go out today and pick up some Probiotics, your stomach will thank you!


Flora-Flourishing Meal in a Jar

This recipe has all components of healthy meal: protein, whole grain, vegetable, fruit, and healthy fat. The natural yogurt and kefir provide a generous variety of gut-friendly bacteria and yeast. The oats and chia seeds provide food (probiotics) for your gut bacteria and in total, the recipe contains 11 grams of nutrient rich fiber. To round out the meal, add a serving of dark green or red vegetables. 

Ingredients

  • 1/2 cup Greek yogurt
  • 1/2 cup plain Kefir
  • 1/3 cup canned pumpkin
  • 1 teaspoon real maple syrup 
  • 2 tablespoons raw multi-grain hot cereal (see note)
  • 1 tablespoon chia seeds
  • 1/2 teaspoon ground cinnamon, plus additional for sprinkling
  • 1/2 cup frozen mixed berries
  • 1 tablespoon sliced almonds

Directions

In a small bowl, combine yogurt, Kefir, pumpkin, syrup, raw multi-grain hot cereal, chia seeds, and ground cinnamon. Let stand 5 minutes. Pour half of mixture into a pint container. Place frozen mixed berries in jar on top of yogurt mixture. Add remaining yogurt mixture. Sprinkle with cinnamon if desired. Top with almonds. Refrigerate overnight or up to two days. 

***Ingredient notes: Country Choice Organic Multi-Grain Hot Cereal is available at large natural food stores. It looks like rolled oats. If you can't find it, substitute rolled oats. 


Check our our APRIL DEALS- You can purchase on our app

Our Transformation All Access package for 30 days is on sale for $200! 

Our TransFlex Yoga package for 10 sessions is on sale for $100! 

Our TransFormer 20 session package is $240!

If you have any questions or would like to meet with our Nutrition Consultant to discuss your nutrition plan  you can email us at transfitathens@gmail.com or purchase a 1-1 session on our app! Don't forget to sign up for sessions in advance and check out our April specials.

Blessings, 

Team TransFit

.....and the Winners of the Maximize your Motivation in March are....

Sweet Friends! 

We are beyond proud all of you who participated in our March Challenge to exercise everyday! You are all winners for attempting the challenge! Be proud of yourself!  Let the challenge continue to motivate you into ACTION this April! Try our April Arms and Abs Challenge to stay motivated! Make everyday count and remember that 15 minutes is better than no minutes of exercise!

We are so thrilled to announce the winners of our Maximize Your Motivation Challenge! These amazing ladies names were pulled out of a hat today after receiving over 100 March calender's! Congrats to everyone who participated- THANK YOU ! 

Our first place winner is Amy O'Neil! Amy has won a month of FREE sessions!

Our second place winner Is Sarah Spicer! Sarah has won 5 FREE sessions!

Our third place winner is Deborah Ragland! Deborah has won one month's worth of meal plans and recipes!

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We are so proud of each of you! Thank you for pushing yourself to make March your best month yet! 


This week in the studio we are passing out our April Arms &  Abs Challenge! We have the calendar pictured above with a daily arm workout that we want you to complete! 

Additionally, we have some April DEALS for YOU! 

Our Transformation All Access package for 30 days is on sale for $200! 

Our TransFlex Yoga package for 10 sessions is on sale for $100! 

Our TransFormer 20 session package is $240!

These packages will be on sale through the month of April! To purchase, you can find them on our TransFit App HERE


We believe in you! Let's make this April our best, yet! If you have any questions, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio this week! We love feedback on session times moving into May please let us know if you would like any new session times! 

Blessings, 

Team TransFit