Jumping for JOY- June Client Spotlight & Challenge Winner!

Sweet friend! 

The month of June we have encouraged you to light a fire within! We want to help you ignite the flame of passion for whole body health and wellness! Last week we challenged each of you to try the 5 Day Food Journal Challenge. We had so many amazing clients commit to 5-days of food journaling. Thank YOU for pushing yourself and committing to living transformed! If you didn't get to try the challenge last week, don't worry- it's never too late to start! Try it again this week! 

One of our clients, Joy Cooper took on this challenge and saw such transformation, as a result! Joy is an amazing mother and such a dedicated hard worker! You will see Joy and her beautiful daughter Hannah sweating together in the studio! They both always give 110% effort in and out of TransFit! Joy is dedicated to living transformed and has learned about the importance of accountability and dedication, even when it might be challenging! Joy has been food journaling and committed to our 5-day challenge! We are proud to announce her as our JUNE Client Spotlight and the Food Journal Challenge Winner! We are excited for you to read her journey and for you to see progress and total body, mind, and spirit transformation she is making one day at a time!  

 

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My name is Joy Cooper, I am a single mom to 3 AMAZING kids. We have been homeschooling for 9 years. I am a tutor with Classical Conversations, a VIPKID English teacher to children in China and a small group leader at Athens Church for a 9th-grade girls group.

I have been attending the TransFit luncheons, classes, and Bible study for the past few years but never very consistently. I wanted to be more consistent but I just couldn’t make it happen. I had even tried the “My Fitness Pal” app before but just could not commit to figuring out the daily meals and snacks.

A few weeks ago when Caroline mentioned that they were going to have a “My Fitness Pal” app challenge, it happened to coincide with my desire for change and accountability! So… I decided that I should try to figure out the app to track our food and water intake.  My daughter, Hannah, has been using the app for a year! She helped us figure out the app and plan out our meals for the first few days. I will say that once you figure out the first few days it does seem to get easier.  Hannah knew that I liked little treats at the end of my day so she had me add my “treats” in first so that I had enough at the end of the day for a treat. (piece of dark chocolate or a serving of Halo ice cream) When I first started using the App, I was AMAZED at how many things that I would just pick up and eat throughout the day. The App is a great accountability partner! 

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I now have set a goal to go to 3 TransFit classes a week. I plan ahead and make my schedule fit around the classes. I love the encouraging atmosphere and people at TransFit. At the end of every session when we are stretching and relaxing with music that encourages our hearts and God’s Word proclaimed over our lives, I am refreshed and ready for what God has planned for the day.  One of my favorite verses is from Psalms 34:5 “Those who look to HIM are RADIANT; their faces are never covered with shame.” Every time I leave TransFit I am reminded to “look to Him”.  God is the one that inspires me and encourages me but he uses the sweet ladies of TransFit to remind me of just how good He is and how much He loves me! I LOVE worshiping my Heavenly Father with these ladies each week in the TransFit Studio.

Here are a few of Joy's favorite things: 

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My favorite foods right now are the Halo “Candy Bar” ice cream, Oatmega bar “chocolate coconut”, Hint “mango grapefruit” water and Trader Joe’s “Cowboy Quinoa veggie burger. I have been making a salad with the veggie burger, romaine lettuce, grape tomatoes, mini cucumber, 1/2 cup of fresh salsa from Sam’s and a Tsp of sour cream.  

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Joy, we are SO proud of YOU! Keep taking it one day at a time, planning ahead, staying accountable and keep motivated to reach your goals!

Ladies, may we feel encouraged to make June our best yet! We look forward to seeing you in the studio this week!

Don't forget about our SUMMER SIZZLER SALE! 20% off ALL MERCHANDISE with the code SIZZLE on Etsy or in store! Sale ends SOON!

Remember to sign up for group sessions or 1-1 sessions 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

How to Live Transformed on Vacation! 5 Tips You Can Take ANYWHERE!

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Friends, it’s sweet summertime! The kids are out of school and that much-anticipated summer vacation has finally arrived! Each of you has worked so hard in the studio toward your summer fitness goals. Thank you for giving your best! 

Just because you’re traveling and away from your normal daily routine, doesn’t mean you must compromise good nutrition and exercise! You’ve put in too many hours of strength training and cardio sessions to throw it all away! Right?!

You want to feel your best before, during and after your vacation! We want to help you enjoy your vacation and come home feeling relaxed and refreshed — instead of feeling guilty or like you’ve blown your transformation goals!

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Just like with everyday life, preparation is key! Planning ahead can help you avoid any slip-ups with your goals and your whole body transformation! So let us help you with 5 simple strategies for Living Transformed when you’re on vacation!

1. Pack smart!

First things first, grab your workout gear! Throw your tennis shoes and exercise clothes into your suitcase. Take your tennis racket if courts will be available. Bring a resistance band or an ankle band! 

Pack your favorite healthy snacks. Lots of fruit, nuts and protein bars. Apples and oranges are easy to throw into your carry-on luggage or purse. Pick up a box of the 100-calorie packs of raw nuts. On-the-go packs of roasted edamame can also be found at your local grocery store. And protein bars are an easy snack to pack — just remember to check the nutrition labels and pick bars with 5 grams or less of sugar!

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Also, consider packing a shaker bottle and a few servings of protein powder. You can portion out individual servings in snack-sized Ziplock bags. Or Blender Bottle has a shaker bottle that comes with separate containers for storing protein powder.

2. Research ahead of time!

Get online and see what’s close to your hotel or condo. Is there a grocery store nearby? What healthy, local restaurants are close? There are app delivery services that will deliver groceries to your condo where-ever you are! 

Also, if you’re staying in a hotel, find out if there’s a kitchenette or mini-fridge available in your room.  Ask for a mini fridge! Does the facility have a fitness center available?

3. Hydrate!

So many of us neglect to hydrate our bodies while traveling even though dehydration is very common during trips. Pack extra water bottles (in a cooler if there’s space) or take your favorite water bottle to refill along the way. Drink water as soon as you get up in the morning, and when you sit down at each meal, drink a large glass of water first! You can still get in your 80oz daily on vacation! 

4. Make smart choices when dining out!

Most importantly, choose restaurants that offer healthy options that support your lifestyle! So many restaurants post their menus online now so you can look it up before you dine. Then you’re prepared to order when you arrive and aren’t tempted with less healthy options. You can also check the entree on MY FITNESS PAL! The food journaling app! 

Don’t be afraid to ask for a healthier option or to customize your meal. Most restaurants are used to this now and don’t mind accommodating your needs!

Choose seafood, chicken or another lean meat option and order them steamed, broiled, grilled or roasted. If fried is your only option on the menu, remember don’t be afraid to ask for another option!

Order your potato baked, boiled or roasted instead of fried! And ask to leave off the butter and sour cream! Consider ordering a sweet potato instead of white potato!

To avoid over-eating, eat small meals throughout the day so you’re not starving at dinner. Take your time eating your meal, enjoy every bite as well as your company at the table!

Of course, it’s vacation, so relax and enjoy a cocktail! Just don’t overdo it! And make sure that you’ve hydrated throughout the day.

5. Sweat!

You know the feeling you have after you’ve worked out, so why sacrifice a good sweat session when you’re on the road? That’s why you packed your workout gear — so use it!

Lace up your tennis shoes and hit the pavement (or sand!) This is a great way to explore the city you’re in, too. And since you researched ahead of time, you already know the parks or running trails nearby! We promise that you will not regret a workout! Don't forget about our FREE workouts and workout videos on our website and YOUTUBE channel

If you want a good strength workout during your trip, here are a couple options you can do anywhere without any weights:

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Five, simple things you can do to take your transformed lifestyle with you on the road! We are so proud of you and all the hard work you put in through the spring months! Enjoy this quality time with your family!

If you would like to meet with our Nutrition Consultant, Katie Woodall, or our Dietician Kaeti Shurling to discuss nutrition and assist you in meal planning, please contact here. Additionally, you can purchase our eBook- Healthy Families Handbook. This eBook has a full week of meal plans, "family-tested" recipes, family devotions, a kid's couch to 5K program, and workouts for the whole family!  

Awesome new sessions have been added in June — check them out on MindBody! Sign up for something new this month! Come out of your comfort zone and challenge yourself on vacation or here in Athens!

If you have any questions about MindBody or our summer schedule, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio and hearing about your summer travels and your new summer goals!

Blessings, 

Team TransFit

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Keep the Fire Burning-The 5 Day Food Journal Challenge is Almost Over! Finish STRONG!

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It's Day 4 of the Food Journal Challenge! We've been so energized by the responses we have received thus far, and we are excited to see what the rest of June will have in store for us! We are stronger together ladies! Remember that it's never too late to start changing your life for the better- start the My Fitness Pal Food Journal Challenge today or and if you already started let's finish the week STRONG!

Two favorite truths to encourage you to give your best and never give up! 

James 1:2-4  “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

James 1:12  “Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”

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Let's fill our mind with positive thoughts and inspiring goals and give our best for the remainder of June! Just because the food journal challenge will be over, doesn't mean you have to stop being accountable for your nutrition! Keep challenging yourself to journal your food daily!

We are so proud to have so many hardworking friends!

On Saturday, please email, text, or tell us that you completed the food journal challenge! You can email us at transfitathens@gmail.com. We will collect all the names of all our participants and then put all the names in a jar for a raffle for $100 credit towards sessions! We are so proud of each of you who have participated! Keep up the hard work! You are living transformed!

This week we are offering YOU a SPECIAL SUMMER deal on all inspirational merchandise!  Today through Thursday, June 21, you can use our code SIZZLE for 20% off all merchandise, in-store and on our Etsy pageYou can use this code at checkout to receive your discount! 

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If you need any help planning meals, remember that we have a week meal plan on our website FOR FREE! You can also email us to schedule an appointment to meet with our registered dietitian! Check out our website HERE for a nutrition package that fits your needs! If you have any questions, please do not hesitate to contact me at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Want Toned Legs for the Summer?! We've Got The Perfect Workout For YOU!

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Ladies! 

June is off to an amazing start! WOW! You sure have lit a SPARK inside, let's keep the fire burning as we continue daily to be ALL IN! We are so proud of each of you. Thank you for committing to living transformed! Today, we wanted to share one of our favorite leg workouts! The Transformer Sculpted Leg Workout will ensure that you will sculpt those legs and tone them for the summer. Check out the video below to follow along! Don't forget that we have a HEALTHY LIVING tab on the website where you can find FREE recipes, meal plans, workouts, and workout videos! You can also check out the TransFit app for workouts, recipes, and inspiration

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We hope that you have lit a SPARK inside to live transformed this June! Don't forget about our NEW summer sessions!

TUESDAY AND THURSDAY @ 9:30 AM- HIIT CARDIO

WEDNESDAY @ 6:30 AM- HIIT CARDIO

MONDAY, TUESDAY, WEDNESDAY, THURSDAY @ 4:30- TRANSFORMERS

Sign up for all sessions in advance on the FREE TransFit app, so that we can prepare the sessions specifically for you! 

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You can live transformed! Let's make this June our best month yet! 

Don't miss out on our giveaways, posts, inspiration, and more on Instagram! Make sure you are following us, @transfitathens for weekly giveaways and more! We also have highlights of our favorite recipes, post-workout snacks, an exercise of the day, and daily inspiration on our Instagram page! Follow for a chance to win FREE sessions and merchandise! 

If we can help you achieve your goals for this June, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Join Us For The Food Journal Challenge! One Week of Food Journaling Accountability To Transform You!

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Sweet friends!

This week we want to challenge you to a week of accountability with your nutrition! We are challenging each of YOU to a 5-day Food Journal Challenge! Take this challenge with us and submit your journal at the end of the 5 days and be entered in to WIN $100 CREDIT toward sessions! Check out the details below!

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What is the challenge?

Keep a food journal starting Monday and going through Friday, 5 DAYS! Download the MyFitnessPal app and log your food, outlining the details of your meals and snacks throughout the day.

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Why take the challenge?

Using a food journal is the number one way you can take control of your healthy lifestyle. Everyone struggles with what we put in our mouths and self-awareness helps us to realize what food and beverages we are actually fueling our body with daily. Journaling is an amazing tool for weight loss, assessing a food intolerance, or to treat a deficiency.  We have seen the MOST effective results with our nutrition clients who have kept a food journal and showed it to us weekly! The week of accountability is one important key to unlock your success in reaching your personal goals. You can live anywhere and take this challenge. If you have time to whine about your body, you have time to write down what you ate during the day. No excuses, friends, you CAN DO this challenge! You bite it, you write it!  We are here for you and will be your partner in this journey! Let’s do it – start today, be honest, and you will see results!

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5 Helpful Tips to Get Started on the Food Journal Challenge!

  1. Download the MyFitnessPal app and create an account! You can also do a handwritten food journal if you don't care for the app.
  2. Commit to doing the food journal every day for 5 days.
  3. Write down 3 goals for the week right now, and tell someone else out loud your goals!
  4. Be honest! We are not judging you on what you eat- the challenge is for you to become a healthier person and by journaling, you will gain a greater awareness of what you are eating daily!
  5. Clean out the pantry and refrigerator.  Start the week off right; any food or beverages that are tempting to you- TOSS! You don’t need it and neither does your family! Start the week fresh with a clean refrigerator and pantry so that you can restock with fresh fruits, vegetables, and whole grains. YES, YOU CAN! 
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We believe in YOU! You CAN commit to 5 days of food journaling! We want to provide you accountability! Encourage one another to take the challenge and share your food journals with one another. Accountability is a key to your success! Let's do it, ladies! 

Reminder! We have a FREE meal plan and recipes on our website under the Healthy Living tab of the website! Also, if you're on vacation check out our workout videos on YOUTUBE

Email us at transfitathens@gmail.com if you have any questions or would like to schedule a 1-1 with one of our Personal Trainers or Nutrition Consultants to help you reach your health goals! We are here to serve you! 

Blessings, 

Team TransFit

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DRUMROLL... Our May Transformation Challenge Winner Is...!!!

Happy Tuesday, friends! 

We hope that your week is off to a great start - we want to help you light that SPARK!  May quickly came to an end, and we were so thrilled to see all of your total transformations in the May Total Transformation Challenge! Thank you! WOW, each of you worked so hard and were truly devoted to living transformed!!! We are excited to announce our WINNERS! 

DRUMROLL...

Our May Total Transformation Weight Loss Challenge Winner is...

HOLLY GARCIA! 

 Holly Garcia! 

Holly Garcia! 

Holly pushed herself this May and committed to the May Transformation Challenge! Holly, we are so proud of you! Thank you for inspiring us to live transformed! 

So many of you were so generous to donate, that our top 5 winners won a large monetary prize!! 

2. Jennifer Christenberry

 Jennifer Christenberry and family 

Jennifer Christenberry and family 

3. Jennifer Rickard

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4. Cress Johnson

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Cress and her daughter, Read

5. Leah Hobbs

 Leah Hobbs

Leah Hobbs

Our May Transformation Calendar Challenger Winner is...

KAREN PAVAO! Way to go ladies for getting those points on the calendar! 

Thank you for committing to our May Calendar Challenge! We are so proud of you and your dedication to healthy living. 

Don't worry if you missed our May Transformation Challenge! We just started our June Squat Challenge! Download the calendar HERE and complete the challenge this month for a chance to win a MONTH OF FREE SESSIONS!

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In case you missed the Friday email, we are offering a FREE summer meal plan and recipes on the website HERE! Click HERE to download!

Next week, in addition to our squats we are challenging YOU to our 5 DAY My Fitness Pal Challenge. This will be a food journal challenge through the My Fitness Pal app! We will start all together next Monday for added accountability! Go ahead and download the My Fitness pal app HERE! We hope you will join us for the weekly challenge! 

We believe in you! Let's make this June our best, yet! If you need help lighting that SPARK inside of you schedule a 1-1 with one of our trainers! We would love to help you reach your whole body health goals!

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

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Need To Light YOUR FIRE? Here's How To Ignite A New Fire In You This June!

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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 in YOU for your whole body health journey! Enjoying exercise, eating nutritious foods, drinking water, and staying focused on what really matters in 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! Spice up your workouts with our new HIIT Cardio Sessions! You can go the HEALTHY LIVING of our website for FREE recipes and workouts! 

To help you light your fire, here is a NEW FREE summer meal plan!

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Keep checking our emails and blogs to see the announcement of our May Transformation Challenge WINNER! If you missed our May Transformation Challenge, don't fret! This month we are challenging you to a squat challenge! Let's tone and strengthen our legs and glutes 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 to 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 into 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.

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!

Don't miss our NEW summer sessions and session times! 

TUESDAY AND THURSDAY @ 9:30 AM- HIIT CARDIO

WEDNESDAY @ 6:30 AM- HIIT CARDIO

MONDAY, TUESDAY, WEDNESDAY, THURSDAY @ 4:30- TRANSFORMERS

Sign up for all sessions in advance on the FREE TransFit app, so that we can prepare the sessions specifically for you! 

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Thank you for your feedback on our client survey! If you haven't filled it out yet, it's not too late! Click HERE for the survey! 

In response to your request for more accountability via the awesome survey responses, Caroline will be offering a limited number of FREE 25 minute accountability check in 1-1 sessions on Monday afternoon from 2-6 PM! These sessions are limited. Book your session by emailing caroline@transfitathens.com. If Monday does not work for you, please email Caroline for any other availability. Summertime is a great time to reset goals and assess your fitness routine. We would love to schedule 1-1 with you. You can book these sessions on the app or email us for other availability. Remember, our trainers would be happy to do weigh's and body comp anytime you need!  We want to help you transform!

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 If you have any questions or would like assistance with your goals, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Are You Ready For A TRANSFORMING Glute And Ab Workout💪🏼⭐️

Happy Saturday, sweet friends! 

Wow, it has been an incredible month!  Our May Total Transformation Challenge is quickly coming to an end! The weight loss transformation challenge will end on May 30 and 31 with your final weigh in's! Keep filling in your May Transformation Challenge calendar! 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! 

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We want to share a home GLUTES AND ABS workout with you today! The workout targets your glutes and abs and is great to do at home or on vacation! Remember, you can find FREE workouts on our website HERE (under the HEALTHY LIVING tab) or on our FREE appClick HERE to find the workouts on our website and click HERE to download our FREE app

We pray that you have a great weekend! We will be CLOSED on Monday, May 28 for Memorial Day! We hope to see you on Tuesday for some amazing revived body, mind, and spirit workouts!

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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  

It's Taco Tuesday! 🌮 Healthy Taco Recipes You Will LOVE!

Happy Taco Tuesday! 

Can you believe May is almost over?! We are so glad that we have been able to celebrate this month with YOU! Our May Transformation Challenges are coming to an end, but YOUR transformation progress for this summer is just beginning! 

Today, we wanted to share one of our favorite summer TACO TUESDAY recipes! You will love it and so will your kids! Some kiddos aren't big fish eaters, but my kids LOVED these tacos! They have a perfect texture, and flavor! Enjoy! 

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Blackened Salmon Tacos

Total time: 20 minutes, Serves 8 Tacos

Ingredients

For the blackened salmon:

  • 1 tablespoon paprika
  • 1 teaspoon cayenne
  • 1 teaspoon dried thyme
  • 2 teaspoons cumin
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • 1 teaspoon kosher salt
  • 4 (6 oz.) pieces salmon
  • 2 tablespoons olive oil                               

For the tacos:

  • 8 corn or flour tortillas or Bibb Lettuce for wraps
  • 2 cups green lettuce, chopped fine
  • 1 can organic black beans (rinsed)
  • 2 cups of cauliflower rice or white rice for kids
  • 1 cup diced tomato
  • 1/4 cup diced red onion (optional)
  • 2 tablespoon minced cilantro
  • ¼ cup greek yogurt as a sub for sour cream
  • 1 lime, cut into small wedges
  • 1 avocado

Instructions

To make salmon: In a small bowl combine the spices. Put the mixture on a plate and coat the portions of salmon. Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and add the oil. Add the salmon flesh side down. Cook for 2 to 3 minutes per side or until skin is crispy. Once the salmon has slightly cooled, peel the skin away with a fork and cut salmon into large chunks.  You can also broil the salmon on 500 for 8-11 minutes on foil.

Fill each tortilla or lettuce wrap with lettuce, tomato, onion, black beans, rice of choice, and about ½ of each salmon fillet, a sprinkle of cilantro, a drizzle of fresh lime and a drizzle of Greek yogurt or salsa.

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You can find FREE meal plans and recipes on our website under the HEALTHY LIVING TAB! Check out these meal plans and recipes for fun, healthy recipes! If you would like to meet with one of our nutrition consultants or registered dietitian, you can purchase 1-1 appointments on our FREE app or on the TransFit website!

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We hope that you have been keeping up with your May Transformation Challenge! Fill out your calendar and commit to maintaining or losing weight if you participated in our May Total Transformation Challenge! Reminder, Wednesday, May 30 and Thursday, May 31 are the final days for the weigh-in for the May Transformation Challenge! We are so excited to see each of your results! Thank you for committing to make exercise your medicine this month! We are so proud of each of you! 

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

Please continue filling out the TransFit Survey! Please fill out this survey, so that we can better serve YOU! Completing this survey will give you $5 OFF your next purchase! Use the code TRANSFORM5! 

Blessings, 

Team TransFit

NEW Yoga Flow You NEED This Saturday! We Value Your Feedback- Survey INSIDE!

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HAPPY SATURDAY! 

Wow, what an incredible week in the studio! Thank you for all your hard work! This week we challenged each of you to set a goal to encourage one another, stretch, and get at least 80 ounces of water daily! We are so proud of you and thank you for challenging yourself to commit to a daily goal! Keep it up!

Today, we are sharing one of our NEW short yoga videos that will help release tension in your hips and glutes. Walkers, joggers, runners this flow is for you! You are worth it- make time to stretch this weekend! Click on the 8-minute video below for an inspiring yoga sequence. You can add yoga and stretch in at home and while on vacation! We have a YOUTUBE CHANNEL (click here) where you can access all our videos, as well as, links to all the videos on our TransFit website under the HEALTHY LIVING TAB and WORKOUT VIDEOS! Commit to your health and exercise at home and on vacation! We believe in YOU!

We are so thankful for you and your constant support! We want to check in with you and find out how we can better serve you!  After completing the survey you can use the code TRANSFORM5 for $5 any workout package purchase. We greatly appreciate your feedback and want to hear from YOU Today! Please take 30 seconds to complete it! 

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We pray you have a wonderful weekend! Commit to your health this weekend and live transformed! We believe in YOU! If you missed our last blog, check out our May Client Spotlight- Patti McWhorter HERE!

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

Blessings, 

Team TransFit

Thankful Thursday Celebrating Our Favorite Women! Celebrate our May Client Spotlight!

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Happy Thursday! 

It was such a FUN week in the studio with our Celebrate Women's Week last week and we are still flying high from all the amazing energy YOU LADIES BRING TO TRANSFIT! We loved getting to celebrate you! Let's keep the celebration going all month long as we encourage, support and strengthen one another and keep our focus on making exercise our best medicine! 

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Throughout Celebrate Women's Week, we were able to giveaway such fabulous prizes thanks to all these incredible people and businesses! A huge thank you to each business to helped us celebrate this past week! Shoutout to lululemon Athens for partnering with us to make the week so successful! 

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We ended the week with an amazing Community Workout with all proceeds going to HOPE 139. Thank YOU for your generous donations to help us support such an incredible ministry. We are so thankful for your prayers and support for Shelley and Hope 139. Stay up to date on all happening with HOPE 139 HERE

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After a wonderful Celebrate Women's Week, we want to celebrate our May Client Spotlight, Patti McWhorter! 

Patti's Transformation Story: 

I had a long and fulfilling career as a middle and high school language arts teacher, adjunct professor at UGA and Piedmont College, and language arts consultant at Northeast Georgia RESA. When I finally retired from teaching and education, however, I realized that I had no excuse not to implement an appropriate exercise program. Work provided my biggest excuse for not consistently exercising, other than walking. I desperately wanted to be stronger and more flexible – weight loss would hopefully follow.

After several friends mentioned Transfit, I called and made an appointment with Katie Woodall, who introduced me to the total program. I shared with Katie that I knew if I focused on losing weight and not on fitness, I would be frustrated and less likely to reach any goals I might set. So, I decided that the small group setting for personal training would be the best place to start. 

For over a year, I have tried to consistently attend Transfit sessions when I am in town – as many as four each week. I added the yoga sessions when those were offered, and I have recently started the HIIT sessions to focus on cardio fitness as well. I love the atmosphere that encourages each woman to do her best and not compare herself to others. Maybe it is my age, but I think that this is the most valuable lesson we can learn – this is not something I thought in my thirties or forties – I was constantly comparing myself to others and inevitably coming up “lesser than” every time.

When I attended Caroline’s Bible study, I experienced a major change in my thinking about food and fitness. I had never really connected honoring God to eating right and taking care of my health, and the acceptance of this connection has deepened my commitment to living healthier and remaining active as I age.

My initial goals of strength and flexibility remain my primary focus, along with eating well and drinking water. I do focus on eating less – portion control is important – but I generally allow myself to eat a small amount of something special when the opportunity presents itself.

Finally, my greatest challenge is taking the time to focus on exercise when I am not in town for sessions, so I tend to rely on walking. Caroline’s videos and routines are wonderful, but I still have to stop what I’m focused on and do them!

I continue to be a work in progress, as we all are, but I trust that the influence of Transfit will keep me headed in the right direction. I have a wonderful family – a husband, three married children, and three grandchildren, and I want to be healthy enough to enjoy time with all of them.


Patti, we are so proud of you! We hope and pray that each of you feel encouraged and inspired by Patti's story! What an example for us all. 

Let's finish this week strong! Focus on getting at least 80 oz of water and add some stretching time to your day! Make the most of each day. We believe in YOU! 

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

Blessings,

Team TransFit

Happy Mother's Day to the Amazing TransFit Women! 💗

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Happy Mother's Day to our sweet TransFit women! 

We are so grateful for each of you! You are so deserving of this day to celebrate! We hope that you feel loved and encouraged today. Take time to spend time with your family, friends, and loved ones rejoicing over the gift of being a woman. You are a difference maker, a world changer, and a beautiful lady inside and outside! 

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We loved seeing all of our mother-daughter duos at our Community Session yesterday morning! We were filled with full hearts as we celebrated the beautiful & inspiring women in the community! All ages, sizes, colors, mothers & daughters sweat, laughed and gave their best in the total body mind & spirit workout! We loved honoring all the strong women we know today! Keep living transformed ladies- we love you! 

We pray that you feel supported and inspired today, as you are celebrated! If you missed our April Client spotlight, check out this amazing mother and daughters client spotlight transformation story

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We will still be celebrating all week in the studio this coming week so come get revived and renewed for a strong finish to May and the Transformation Challenge!  

We love you! 

Blessings, 

Team TransFit

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CELEBRATE! A New Transforming Workout You Can Do Anywhere! 💪🏼💗🎉

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Sweet friends, 

Each of you has been working so hard this May! You have taken the total transformation May challenge and are achieving your points each day! THANK YOU! We are so proud of you!  Remember May is Exercise is Medicine month! 30 minutes a day 5 times a week can physically change your body and chemically change your brain!  

We are celebrating ALL week in the studio with fun transforming workouts, amazing giveaways, and uplifting encouragement! Please join us to Celebrate Women's Week! Thanks again to our incredible sponsors and friends who donated prizes throughout the week!

We are ending the week with an amazing community Transformer session. lululemon will be in the studio Saturday from 8-11 for a special Mother's Day Trunk Show!  Stop in for a great workout, fun fellowship, healthy treats, and the best new workout apparel! 

 Sign up on the TransFit app under SPECIAL EVENTS! 

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Today, we are sharing a perfect at home workout just for you! As May is in full swing 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 exercises and video below for an at home workout made just for you! 

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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 this week for our sessions and giveaways at EVERY session! Sign up for our FREE Mother-Daughter Community Workout on our TRANSFIT APP under SPECIAL EVENTS!

if you’re needing a jumpstart and would like to meet one on one with one of our trainers or nutrition consultant’s please check our schedule here or email us for times that would work best for you. You can email us at transfitathens@gmail.com or book an appointment on the TransFit app under 1-1/ Personal Training

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

Blessings, 

Team TransFit 

Let's Celebrate!! Come Join Us This Week at TransFit Athens!

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Sweet ladies, 

We are SO excited about Celebrate Women's Week that will take place at our TransFit Studio Monday, May 7th-Saturday Mary 12th! Mother's Day is right around the corner; let's celebrate being strong, beautiful, inspiring women in this amazing community! We are strong together ladies! We would LOVE for you to come join us! At each session, we will be giving away prizes from local business' and have energizing body, mind, spirit workouts just for you!!! 

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We love getting to host this event with lululemon Athens! Some of our prizes will include gifts from:

In honor of Celebrate Women's Week, try our Celebrate Super Food Salad! 

Celebrate Super Food Salad

  • 4-5 ounces Spinach or Arugula
  • 2 cups sliced strawberries
  • Slivered almonds
  • 2 ounces goat cheese
  • 1/4 sliced avocado
  • 1 tbsp hemp hearts
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We will end Celebrate Women's Week with a Mother/Daughter community workout! This session will be Saturday, May 12 at 9 AM! You can sign up on the FREE TransFit app under SPECIAL EVENTS! Come for a fun workout, giveaways, prizes, and fellowship! We would love for you to join us! This event is open to the whole community! This is a FREE session, any donations will go to Hope 139!

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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's Week!!! Sign up for your sessions on our app! We are so proud of you! Keep up the hard work! 

Blessings, 

Team TransFit

Celebrating YOU at Celebrate Women's Week!

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Sweet friends, 

WOW! May is off to a great start! We are so proud of everyone who is taking our May Transformation Challenge!!! If you haven't started yet, it's NOT too late to start the calendar challenge! 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 recipes on the HEALTHY LIVING TAB of our website

As we make this May our best month, we want to invite you to our Celebrate Women's 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! Let's make exercise our medicine while celebrating all that we have to be thankful for as women!

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We will end Celebrate Women's Week with a Mother/Daughter community workout! This session will be Saturday, May 12 at 9 AM! You can sign up on the FREE TransFit app under SPECIAL EVENTS! Come for a fun workout, giveaways, prizes, and fellowship! We would love for you to join us! This event is open to the whole community! This is a FREE session, but all donations will go to Hope 139! 

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In honor of Celebrate Women's Week, we want to celebrate Mary Conley! Mary committed to our April Arms Challenge and won a free month of sessions! She is such an inspiration. We are so proud of you, Mary! 

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We can't wait to see YOU this week at our sessions! Whether it's your first session or you are a regular TransFit client, we are excited for you to join us!!! We hope that this week you will feel loved, as we celebrate YOU! Make sure to sign up for sessions through our app, HERESign 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 

Monday Motivation! May Transformation Challenge Starts NOW!

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Happy Monday! 

It's time for MAY and our MAY TRANSFORMATION CHALLENGE! We hope that you will join us for our challenge! It is going to be so much fun and something you don't want to miss. Challenge yourself to a month of accountability. Fill out the May Transformation Challenge calendar and come participate in our NEW May Challenge and weigh in for a chance to WIN! If you missed our last post about the May Transformation Challenge, check it out HERE

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For the first time EVER, we are doing a May Transformation Challenge!

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

To Play1. Any person puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best throughout the month of May (eat right, exercise, etc.)

4. WEIGH IN on May 30 or 31

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket. The winner gets all the cash left in the bucket! Let's all play to keep accountable in May! 

 We want to encourage you to participate, as we reset for the month and recharge to prepare for summer! The first place winner will receive all cash! 

To kickstart the month of May, try this new recipe! 

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Almond Butter Chocolate Smoothie

  • 1 cup unsweetened coconut milk
  • 1 TBSP Almond Butter
  • 1 serving Chocolate protein powder
  • 1 tsp chia seeds
  • 1 tsp cinnamon
  • 1 C frozen riced cauliflower
  • 1 Tbsp cacao nibs
  • 6 ice cubes
  • Blend well -add sprinkles of almond butter & cacao nibs! Yummmm!!
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We hope that you will join us for the May Transformation Challenge! This challenge is for ALL women in the community! If you want to join us, email transfitathens@gmail.com to schedule a time to come weigh in! 

We hope to see you in the studio, soon! Let's make this May the best month yet as we focus on making exercise our medicine! 

Blessings, 

Team TransFit 

NEW May Transformation Challenge You Don't Want to Miss!

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

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For the first time EVER, we are doing a May Transformation Challenge, similar to HOLIDAY EXTRAVAGANZA

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

To Play1. Any person puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best throughout the month of May (eat right, exercise, etc.)

4. WEIGH IN on May 30 or 31

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket. The winner gets all the cash left in the bucket! The Holiday Extravaganza winner this year won over $1500 CASH!! Let's all play to keep accountable in May! 

 We want to encourage you to participate, as we reset for the month and recharge to prepare for summer! The first place winner will receive all cash! 

To help you with the MAY TRANSFORMATION CHALLENGE, let's keep track of exercise and nutrition this month. The calendar above 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 an amazing prize. 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 winner is! Turn in your calendar at the end of the month for a chance to win a month of FREE sessions! If you choose to do the weight loss challenge, you will receive your May Exercise is Medicine Total Transformation Challenge after your weigh in! 

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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. We hope you will join us for our MAY TRANSFORMATION CHALLENGE!

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

Blessings, 

Team TransFit

Transforming workouts & a Lunch and Learn You Don't Want to Miss!

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Sweet friends, 

Happy Monday! Each new day can be a fresh start with renewed motivation and willpower to reach our goals and follow a healthy lifestyle. However, as we all know, the month goes on and the craziness of life begins to set in and we often will struggle to remain as driven and focused as we were in January. Is this natural? Completely!

So, today we want to offer you a solution to this problem of falling off track and becoming disappointed and frustrated. One of the keys we have found for many clients in reaching their goals for lasting transformation! That solution is to find an accountability partner and if one person, maybe it is a group of people who inspire you daily! This could be someone or a group of women who are seeking to live a healthy lifestyle as well, and who can encourage you in all areas of life- body, mind, and spirit.

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This is your "go-to" person when you are feeling stressed over meal planning, don't think you have time to fit in a workout, have struggled to have a quality quiet time all week or are facing any of life's many obstacles. As we see in Proverbs 27:17, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. This proves to be true for any area of life! When you work together with a friend or group, you will be much more apt to achieve goals and live life to the fullest! Let us know how we can serve you! 

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We would love for you to join us at the TransFit Athens studio on April 25, 2018 at 12:00 PM. During the April Lunch and Learn we will hear from Valerie Langley and enjoy a Transformer lunch from Kaeti Shurling with Perfect Portions. Valerie will lead us through a short meditation to begin and then we will begin to learn about essential oils. She will discuss the 5 most common oils to use for Health and wellness, covering Lemon, Lavender, Peppermint, Frankincense, and OnGuard. She will explain how the oils heal your body physically and explain the different ways to use the oils, like diffusing, ingesting and topically. She will also teach how to make chemical free products with these oils that you can use around your home.

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You can register for this event on our app under SPECIAL EVENTS! Have your accountability partner come join you at our Lunch and Learn! 

Take time today to seek out an accountability partner or group of inspiring friends. Pray about who this person could be in your life and then reach out to them! Have an honest discussion about how you will both be able to walk through life together, growing physically, mentally and spiritually and helping each other every step of the way.

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

Blessings, 

Team TransFit

Mother and Daughters Client Spotlight You Are Going to LOVE!

Sweet friends, 

Thank you for challenging yourself to run the race with perseverance this week! Wow, we had an amazing week in the studio!  Today, we have the honor and joy of highlighting three of our amazing clients! These three are special, as they are a mother and twin daughters client spotlight! Elizabeth, Cynthia, and Cindy are our April client spotlights, each with their own personal transformation story! 

These TransFit ladies will inspire you to keep giving your best one hour, one day at a time to live transformed

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Cindy Lester's transformation story: 

I’ve always been an outdoors “Tomboy” growing up climbing trees, riding bikes, playing baseball and football as a kid…. And I have played Tennis and golf most of my life.  About eight years ago, at 60 years old, playing golf at the Country Club, I was “just slightly” in the woods on one of my drives and slipped on a tree root, breaking my fibula. After that, I started therapy and a workout routine that continues today. I started then and have continued cardio workout at the club for an hour a day, 3 times a week. I generally try to do TransFit two days a week, tennis one or two days a week and golf when it’s pretty (fair weather golfer). I love tennis and we’re on a 4.0, 65 and over tennis team that will go to state in October – just because we have no local competition.  Our tennis team did go all the way to Nationals back in 2009 in Palm Springs, California and came in second place Nationally…. Thanks to everyone else on the team! I have really enjoyed the weight exercises and just feeling more fit after starting TransFit classes… I continue to work professionally at Synovus Trust Company, managing the local Athens division and really enjoy meeting and getting to know new clients and people through my work. And finally, I’m ABSOLUTELY most proud of my girls, their families, and their personal accomplishments. 

 Cindy and her grandkids! 

Cindy and her grandkids! 

Elizabeth Johnson's transformation story:

Although I have been active in sports all my life, medical school and residency seemed to take my time and slow my focus on exercising. My husband and I moved back to Athens after finishing my residency in Internal Medicine, and I had just given birth to our son, Cole.  Again, it seemed being a new mom and working to build a practice put a daily exercise routine on the back burner.  Finally, Cynthia, my twin sister, moved back to Athens as well.  We have always encouraged and challenged each other. About 6 years ago, we started doing home programs together at lunch at my sister’s house. We kept each other accountable and would text daily about which workout we were going to do when finished seeing patients for the morning.  It got me back exercising 5 days a week and I had so much energy. Even on weekends, Cynthia and I would encourage each other to make up a day if we had missed during the week.  

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Elizabeth Johnson and family

In June of 2017, Cynthia had given my mom and I a gift card to TransFit for Christmas, and I finally used it one Saturday morning. Cynthia had already been going so she could show me the ropes.  I got in several Saturday morning classes and loved it, but it was only 1 day a week and I would exercise on my own during the weekday.  I kept telling myself I could never make 5:30 am work. Even Caroline gently suggested I try a 5:30 am class.  Cynthia again had recently tried the 5:30 am class, and I knew if she could make it work with getting the kids to school then I could too. I remember not sleeping at all that first October night I knew I was going at 5:30 am because I was so nervous about making it home, getting dressed myself, and getting the kids up and ready. However, since October I have been going to TransFit most Monday, Wednesday, and Friday mornings and I love it. It starts my day off right and keeps me more motivated during the day! 

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Exercise isn’t everything though, it's a piece to transformation. Having my son in travel baseball and daughter in gymnastics makes for eating out a lot during the weekend. This can blow an entire week of hard work. I try, although definitely not always, to make good choices.  I am better some weeks than others. I have started packing a healthy snack bag thanks to Katie Woodall’s great suggestions recently. I love the Oatmega bars, Chomps beef sticks, and Organic fit bars. Plus, my children now will go to the snack bag first instead of asking for money at the concession stands, so they are getting less junk. I have a small refrigerator in my office that I can keep Greek yogurt and cut veggies to snack on at work. I have started getting weekly meals from Perfect Portions with Kaeti Shurling during the week to help keep me accountable with weeknight sporting events. My current goal is the late night snacks or meals. Many weekend nights, we are driving home from a tournament at 10 pm and my son needs something to eat after his game. At that hour, fast food is about the only thing open. I’m tired and this is when I make my worse food decisions. If home, I probably would be asleep.  So, my goal going into more Spring and Summer sports is to make better food decisions.

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Cynthia Shepherd's transformation story:

I grew up in Watkinsville. My mother, Cindy Lester, and twin sister, Elizabeth Johnson are also clients at Transfit. I grew up in a very active family. Elizabeth and I started playing tennis at age 5. We were very competitive and played tournaments growing up. We eventually played in high school at OCHS at  No. 1 singles and No. 1 doubles. We also played basketball and volleyball. Learning to study and do homework with a busy after school sports schedule was something that definitely prepared me to for the years ahead in medical school, residency and fellowship. As a family growing up, my parents also instilled the importance of being active together as a family. Despite both parents working full-time jobs, they supported us at every event, home and away. We enjoyed playing golf, water skiing and going for long walks in Madison with my grandmother. 

My husband and I moved back to Watkinsville, our hometown, in July 2011. At that point, we had a 3-year-old daughter and a 9-month-old son. I was not back to my pre-baby weight and this affected my mood and outlook about myself. I started doing home workouts and ultimately encouraged my sister to be my accountability partner. We would work out at lunch together 4-5 days a week. Still, I was not happy with my weight and knew that my diet was not where it should be. I signed up for Caroline’s Nutritional program in the Summer/Spring of 2013 and loved the weekly meal plans and grocery lists. Her meals are healthy for the whole family and easy to cook. While exercising consistently 5 days a week and following my daily meal plan, I was able to get to my goal weight. 

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I started working out with Transfit approximately 2 years ago and love the Transformer workouts. I initially started going 1-2 days per week and worked out at home the remaining days. Now I have found the 5:30 AM class fits great with my schedule and helps me start my day more alert and on a positive note. I usually work out 3 days a week at Transfit and 2-3 days a week at my home gym. I love HITT training, running and interval training. My husband has done a number of Ironmans and ½ Ironmans, so he encouraged me to do the Tri-to-Beat Cancer’s Duathlon a few years ago.  I find working out with others is very motivational and love the positive inspiration and encouraging smiles from all the Transfit trainers.  I have definitely gained muscle and strength. It’s also pretty awesome to work out with my 67 y/o mother at Transfit on some afternoons. My children know that if I don’t get to exercise, I am grumpy. They see that exercise is an important part of my life and have learned more about making healthy choices.

As an oncologist, I stress to my patients that exercise and eating a heart-healthy diet with plenty of lean protein and veggies is the best way to fight and prevent cancer. Exercise also relieves stress and anxiety and can also help prevent other diseases such as Alzheimer’s dementia (particularly interval training), cardiac disease and osteoporosis. 

In regards to meal planning, I have found that using Kaeti Sterling’s Perfect Portions has been a wonderful time savior for my family and a nutritional way to feed my family quickly when I get home late from work.  My family’s favorite recipes include turkey meatballs and turkey burgers.                                                                                                                                                                                              

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Thank you, ladies, for sharing your transformation story! We are so proud of each of you!

Let these stories inspire you to start today on your journey for total body transformation! The time is NOW!  We are here for you! We hope that you feel inspired and encouraged by each of their stories

To finish April strong we wanted to share with you a FREE Spring Meal Plan and recipes!! Challenge yourself and meal prep on Sunday! Get ready for an amazing week! 

If you have any questions, please email us at transfitathens@gmail.com. Don't forget to sign up for our Lunch and Learn on Wednesday! Sign up on our FREE app under SPECIAL EVENTS!

Blessings, 

Team TransFit

Let's Run STRONG Into This Week! Here Is How to Jump Start Your Week!

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Good Morning Sunday! 

 We are so thankful to head into another amazing week in the TransFit Athens Studio and we are ready to inspire and encourage you! In honor of the Boston Marathon tomorrow, all our sessions this week will be running inspired! WHAT does that mean?!? Get ready to reset and recharge your body with extra emphasis on strengthening and toning the glutes, hips, and core! Below is a new home workout you can do today to jump-start your week! 

We are so proud of all of our TransFit walkers, joggers, and runners and we hope to cheer you on, as we each run our own race- the race of LIFE! 

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Spring is an amazing time of the year for running or brisk walking. Try to get in that morning jog or evening walk, since the sun stays up much later! While training for any race, it's easy to just focus on building up mileage or doing interval training. However, it is also beneficial to include some strength training to properly develop your muscles and help prevent injuries. We have developed sessions and a home workout with runners/walkers in mind! Try this NEW inner thigh workout to get those legs ready for a nice long walk or run!  

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We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We hope to see you in the studio this week! The days you aren't in the studio, try to get in an extra walk or run! Text or email us pictures and tag #transfitrunning in your posts! We are stronger together TransFit Community. If you have a goal to run a race this year, schedule a 1-1 session with Lisa to help you achieve your goals! You can purchase a session on our website HERE or app HERE

We believe in you and know you can do it!

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Make sure to sign up for sessions in advance, so that we know you are coming and can plan for you! Don't forget about our new sessions and Lunch and Learn coming up! You can sign up on the app HERE!

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

Blessings, 

Team TransFit