Who Needs Some Tips on How to Navigate Holiday Parties?! 🙋🏼

Hello sweet friend! 

As we continue into this wonderful season, one of the most challenging things in our health journey can be staying on track when we go to holiday parties. We all know  parties are to enjoy friends, family but also there can be endless amounts of food. People gather and all bring dishes that are so tempting and we often go through a cycle of overeating and then feeling guilt after the party. Friend, let's not so this to yourself this holiday season!  Bring a healthy dish to share and choose wisely! 

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Here are a few tips on how to have your best and healthiest holiday season yet.

  1. Focus on fellowship with family and friends! You are not there for the food. Yes, there will be a lot of food that only comes once a year but at the end of the day it is exactly that- food. Food was meant to nourish our bodies for service, not tempt us into over-indulgence and lead us to guilt. Go into your party knowing that this party is about fellowship and spending time with the ones you love. 
  2. Drink a large glass of water and eat a high-protein snack before the party.Now, you will be satisfied from a healthy snack going into the party and much less likely to reach for empty calories and mindless snacks. I know often people will not eat all day to "save their calories" for the big party or meal, however this leads to over-consumption of foods that are not going to satisfy or fuel you in the long run! Prepare before hand so you can enter and exit this party feeling healthy and nourished. Having victory! 
  3. Bring a healthy snack or treat that everyone can enjoy and so you will know you have a healthy option available. Some ideas are: lean meat and cheese trays, fruit and vegetable trays, homemade trail mix or glazed nuts. Below is an easy recipe that you can take that is sure to be a crowd favorite and leave everyone feeling great and not weighed down and guilty! 
  4. Keep moving! Stay on track with your fitness goals by continuing to schedule your workouts as usual. Block of these times in your schedule, so you don't skip a workout. When family is town, take walks together! Park further away from stores to get in extra steps! 
  5. Begin with the end in mind! Make everyday count! January is only a couple weeks away! Need some extra accountability? We're here for YOU and believe in YOU! The TransFit team wants to see you reach your goals! We want to see you get your $20 back in January at the end of our Holiday Extravaganza! Remember: consistency is key! Remind yourself daily to focus on Jesus the reason for the season. You can't control all of your circumstances, but you can control where you keep your focus-- on Him! 

Here are some great healthy recipes to take to your next holiday party!

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Strawberry Edamame Salad

  • 2 cups organic baby spinach
  • 1 cup chopped kale
  • 1/2 cup chopped strawberries
  • 1/3 cup edamame
  • Tbsp. goat cheese (or feta or whatever your favorite is!)
  • 1/4 cup toasted, chopped pecans

Combine all ingredients together. Drizzle a tablespoon (or two) of your favorite dressing on top. I like a tablespoon of olive oil and balsamic vinegar! Don’t forget to make an extra salad or two for lunches this week!

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Fruit Kabobs

Perfect kid friendly healthy snack! Add one marshmallow, strawberry, banana, and grape for the perfect Santa kabob! 

Holiday Grain Bowl 

  • 1 cup cooked wild rice
  • 1 cup cooked quinoa
  • 6 radishes
  • 1/2 cup roasted chickpeas
  • 1/4 cup roasted pumpkin seeds
  • 1/3 cup reduced sugar craisins 
  • 2 cups salad greens of choice
  • 1 shallot sliced
  • Fresh basil
  • Pepper to taste
  • 1 tbsp green goddess dressing

First, make sure your rice and quinoa are cooked according to package directions. Slice your radishes and shallots. Arrange all ingredients into two bowls. Garnish with basil and pepper. Drizzle with green goddess dressing. 


Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experienced all of the great fellowship without overindulging. Parties should be filled with laughter, fun and time spent with the ones that you love. 

Now you may be wondering what to do if you do get off track and have one too many pieces or Christmas candy or dessert. Let it go- it is in the past. Clean the slate! Realize that this health journey you are on is not a diet. No friends, this is a lifestyle and sometimes you will face challenges! We encourage you in these times to remember why you started this lifestyle. Think for a second on all of the positive changes you made this holiday season in compared to your last. Think of how far you have come and all the progress you have made. Now with a renewed mind and spirit prepare to have your best and healthiest day tomorrow and drink plenty of water and green tea to help purify your body so you can feel your best! 

You can do this sweet friend! We are praying for you and can't wait to hear all the success that you all have and how God blesses your holiday season! 

Blessings, 

Team TransFit

Let's Finish This Year Strong! Check out our December Client Spotlight- Fran Hahn

Happy Friday, sweet friend! 

It has been such an awesome week in the studio as we start this month! This week we challenged each of you to try the TransFIVE sugar challenge. If you didn't get to try the challenge this week, challenge yourself to complete it next week! It's never too late to start! 

Today we want to introduce you to one of our clients, Fran Hahn who has taken on our challenges and seen transformation, as a result! Fran inspires each one of us at TransFit when she walks into the studio with her bright smile! She makes the best smoothies and always encourages US by sharing her favorite healthy snacks and recipes! Another quality we love about our friend, Fran, is her commitment to whole body health, not just exercise! 

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The week after Christmas in 1983, I got lost from my group of Auburn friends at a conference with about 20,000 other college students, and sat next to this hot, redheaded guy. One of the first things I said to him was: “If we got married, we would have all redheaded kids!” We did and we do! I have four redheaded kids, three daughters and a son, two sons-in-law (not redheaded), and a sweet granddaughter (not a redhead either).

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Paul and I have moved twelve times in our thirty-one years of marriage. We are so happy to have landed in Athens in the summer of 2016. Although I am a Tiger in a Dawg world, this is for sure one of my favorite places we have called home.

My good friend, Laura Wilfong, brought me to TransFit about a year ago, and I have loved coming ever since. Working out here is consistently one of my weekly highlights.

Believe it or not, I was the 1981 Alabama state high school champion in the two-mile run. And since then, I have tried it all when it comes to fitness: from Jane Fonda’s aerobics tapes in the 80’s, to long distance running and swimming in the 90’s, to track workouts with the family in the 00’s, to CrossFit and hot yoga this decade. I have pretty much tried it all! As I grew a bit older, I fell into an ugly spin cycle of working out hard, getting injured, resting a little, then diving back in, only to get injured again. And I have tried every wacky diet plan known to mankind.

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So, coming here to TransFit has brought some much-needed consistency, balance and challenge in my approaches to food and exercise. TransFit incorporates exercises which don’t kill my body, but strengthen it. And, I am encouraged to stay on course with my diet.  

My big challenge at this point in my journey is in being consumed with how I look. I want a 25-year-old body at 55. And that just isn’t going to happen, no matter how hard I work or obsess. I am learning how to lean into Jesus and be thankful that I have the privilege to exercise, and to enjoy him as I do. And though it may sound silly, drinking my daily water allotment is always a struggle for me!

Aside from running a few races and just staying in the game at my age, I don’t have any huge fitness achievements. But, Jesus has been good to me; he meets in sweet ways as I work out, and in all parts of my life. I am truly grateful.     

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Fran, we are so proud of you! Thank you for sharing your story with us! You are such an inspiration! Ladies, let's finish the TransFIVE challenge STRONG and make this our best and healthiest holiday season, yet! We believe in you and know that you can do it. If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Join us for a 5 Day No Sugar CHALLENGE! Start December STRONG!

Happy Sunday sweet friend!

You are ready to finish 2017 strong! To kick off December and the holidays feeling our BEST, we are going to start another round of the TransFive No Sugar Challenge this Monday!! Woo!!! Yes, Monday, December 4th ladies we can do 5 days of no candy, cakes, cookies, or added sugars! We are stronger together ladies. Let's do this challenge and feel VICTORY as we go into this holiday season!

 We would love to have you join us for the first time OR for another round! You are AMAZING AND WE WANT YOU TO REACH YOUR END OF THE YEAR GOALS ! Let's do the challenge together, ladies!  

The TransFive  eBook is given to you, sweet friend, FREE this week, you just have click the link to get the eBook with a sample meal plan, recipes, and 5 day devotion! Commit to being ALL IN with the 5 day Challenge! Yes, you can! 

Here is a sample recipe from TransFive! 

Hummus-Crusted Chicken

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  • 4 boneless, skinless chicken breasts
  • Salt and pepper
  • 1 zucchini, chopped
  • 1 medium onion, chopped
  • 2 carrots, chopped
  • 1 cup hummus
  • 1 Tbsp. olive oil
  • 2 lemons

Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.

Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with smoked paprika. Thinly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

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Have a fabulous weekend friends, and congratulations on another amazing week of living transformed and striving to become to healthiest version of yourself. Remember that with EVERY small step you take you are making lasting changes and becoming better than you yesterday.  Small changes equals BIG results! Take time this weekend to celebrate all of the healthy changes you have made this year and how your new healthy lifestyle makes you feel.

You are beautiful and strong, friend!! We so value and treasure you at TransFit and we are incrediblly proud of you. Keep motivated to achieve your whole body health goals! 

Blessings,

Team TransFit

BELIEVE You Can Finish 2017 Feeling Your Best!

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Happy December sweet friends! 

Our theme the month of December is BELIEVE. We want you to believe in yourself and finish 2017 strong and feeling your best! Make everyday count!

These next few weeks, remember your goals and go after them! You are stronger than you think you are, we believe in you! In addition to your nutrition and exercise goal this month-- set one new goal this December: keep your focus on on Jesus.  Amidst crazy holiday parties and overwhelming schedules you can stay focused! Breathe in the goodness of His love and grace for you.  You can't control all of your circumstances but you can believe in the God who loves you unconditionally, and you can keep your focus on Him this season! #newgoal

Here is your new December Holiday Extravaganza Calendar! When you finish a weekly challenge let us know and you will be entered in for a weekly prize!  Write our your exercise plan for the week on your exercise calander below so you can stay accountable this December!

This holiday season, we have an amazing December Holiday Salad that has everything you need to stop sugar cravings! Whether you use it as a side or with your favorite protein as a main meal, it is delicious! We love fueling our bodies with healthy foods that also taste great. Beautiful pomegranates are a good source of vitamin-C and provide about 17% per 100 g of daily requirement!

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December Holiday Salad

  • 4 cups spinach or mixed greens
  • 1 oz goat cheese
  • ¼ cup walnuts
  • 1 Bartlett pear, ripe
  • ¼ cup pomegranate seeds (use a splash of pomegranate juice in the dressing)
  • ⅓ c olive oil
  • ⅓ c white wine vinegar
  • ½ tsp minced garlic
  • Pepper

Instructions: In a jar with an airtight lid, shake last 4 ingredients. Toss with greens, top with cheese, walnuts, ripe pear, pomegranate. Add in grilled chicken or other protein for complete meal! Toasting walnuts (400* 6-8 minutes) brings out such a rich flavor. Enjoy!


Friends, let's make the most of the holiday season. Take in all the smells, lights and the wonderful feeling that lingers in the air this time of year. Take the time to cherish your family and friends more than ever before, and make the most of every day. Choose to pray more, give more and love more in the coming month perhaps than you have all year- always remembering the true meaning of this season, keeping our eyes fixed on Jesus! Happy December sweet friends!! Check out our Live Transformed Bible Study to recharge and refresh for this December! 

Blessings, 

Team TransFit

CYBER MONDAY Deal You Don't Want to Miss!

Sweet friend, 

We hope that you had a great thanksgiving and Black Friday! We hope that you were able to enjoy time with friends and family, reflecting on all that we have to be thankful for! Our BLACK FRIDAY deal was a hit and we hope you joined us! But, if you missed out- Don't fret we have our CYBER MONDAY SALE! 

Check out our merchandise on Etsy HERE! Use the code CYBERMONDAY when checking out for 15% off! 

You can purchase all merchandise on our Etsy site

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Also, our CYBER MONDAY SPECIAL includes 15% off all sessions, packages, and services. You can  purchase these on our app HERE or website HERE! USE THE CODE CYBERMONDAY when checking out! 


Here is a great recipe to add to your meal plan after Thanksgiving! 

Leftover Turkey Cobb Salad

SERVES 2

INGREDIENTS:

  • 2 slices turkey bacon, cooked and crumbled
  • 6 oz cooked turkey breast
  • 2 cups cubes butternut squash, diced
  • olive oil spray
  • 1/8 tsp kosher salt
  • black pepper, to taste
  • 3 cups mixed greens of choice
  • 3/4 oz crumbled goat cheese
  • 1/4 cup pumpkin seeds or pecan halves
  • 1 tbsp craisins (optional)
  • For the vinaigrette:
  •  1 tsp dijon mustard
  • 2 tbsp olive oil
  • 3 tbsp red wine vinegar
  • 1 tsp maple syrup
  • 1/4 teaspoon kosher salt

DIRECTIONS:

  1. Preheat the oven to 425F. Place the butternut squash on a large nonstick baking sheet, spray with oil, season with salt and pepper and bake 15 minutes, turn then cook an additional 10 minutes, or until tender. Let cool a few minutes.
  2. Meanwhile combine the dressing ingredients in a small bowl and whisk.
  3. Divide the greens between two plates, top each with half of the remaining ingredients and dressing.

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

DON'T MISS THIS!!!

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Happy Black Friday! 

We hope each of you had a great Thanksgiving day and were able to spend time with friends and family! We each have so much to be thankful for!  

Today, we are excited to offer YOU a TransFit Black Friday DEAL! We are offering 20% off ANY package, session, or item on our website & the TransFit app. This means that you can purchase ANY item, whether it is personal training, transformer sessions, or a nutrition consultation, for 20% off! You can purchase these packages on our TransFit app or our website and use the code BLACKFRIDAY to receive the discount! Each package will have an expiration of 3 months!

You can also use our BLACK FRIDAY deal on our merchandise on ETSY! Click HERE to go to our Etsy store! 

Enjoy this time with family, but remember to continue to exercise and focus on nutrition. Continue to make everyday count so you can be the biggest loser for Holiday Extravaganza! Check out our appwebsite, and YouTube channel for recipes and workouts! We can't wait to see you in the studio next week! 

Blessings, 

Team TransFit 

A DEAL you DON'T want to MISS!!!

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Happy Black Friday! 

We hope each of you had a great Thanksgiving day and were able to spend time with friends and family! We each have so much to be thankful for!  

Today, we are excited to offer YOU a TransFit Black Friday DEAL! We are offering 20% off ANY package, session, or item on our website & the TransFit app. This means that you can purchase ANY item, whether it is personal training, transformer sessions, or a nutrition consultation, for 20% off! You can purchase these packages on our TransFit app or our website and use the code BLACKFRIDAY to receive the discount! Each package will have an expiration of 3 months!

You can also use our BLACK FRIDAY deal on our merchandise on ETSY! Click HERE to go to our Etsy store! 

Enjoy this time with family, but remember to continue to exercise and focus on nutrition. Continue to make everyday count so you can be the biggest loser for Holiday Extravaganza! Check out our app, website, and YouTube channel for recipes and workouts! We can't wait to see you in the studio next week! 

Blessings, 

Team TransFit 

Thanksgiving Day Inspiration! 🙏🏼

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Sweet friends, 

We are so grateful for you! This week has already been full of family and friends and it has been on our mind how thankful we are for our amazing clients, friends, and family. As Thursday approaches, let's stay focused on everything we are thankful for- especially the opportunity we have to live our healthiest life. Let's remember we can stay on track, even in the holiday season! Our Challenge this week for Holiday Extravaganza is to do cardio for 30 minutes each day! You can do it! 

During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert completely, but focus on being mindful with your portionsModeration is the key! Maybe decide ahead of time which treat you want to have, and then decide which you could give up. For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, and then have a smaller piece or just a few bites of pumpkin pie. Toast some pecans for a healthier treat! Below are 3 Thanksgiving Tips to help you have a healthier and happier Thanksgiving Holiday! 

3 Holiday Tips:

  1. Make a list of why you started your fitness journey  and read it before going to your party or meal over the holidays! Keep your goals you set at the beginning of the month in mind! 
  2. It is okay to say "NO" to all the food pushers. You don't have to try everyone's famous recipe or try each of the foods that are sitting out. Check our healthy Thanksgiving recipes from our blog HERE
  3. Exercise over the holidays: Be ready to be flexible, your usually workout time may not work, so try to fit it somewhere else in your schedule. Join us at the Give Thanks 8K Thursday morning! 
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Take an afternoon walk before or after your meal, admiring the beauty outside and spending some time to be thankful for all He has blessed you with. Enjoy celebrating your health and spending time with those you love, and have an incredible start to this wonderful holiday season. Our Transfit Staff is grateful for you! 

Make sure to check back Friday morning for our Black Friday DEAL! 

Blessings, 

Team TransFit

Need New Recipes and Workouts to Transform Your Thanksgiving?

Good morning sweet friends!

What a high energy week in the studio! Thank you!  Each of you are working so hard and we know that you are excited about the Holiday Extravaganza! With the holidays approaching, you may need this weekend to relax, and enjoy a delicious home-cooked  fall meal (click the link to get some great new menu ideas).  Cherish these times, slow down, and be grateful for the relationships in your life. Family meals are can be a time when you can learn what’s going on in everyone’s lives, when you can spark up a fun conversation, and just enjoy sweet company!

If you are like me, you've already begun to think about all the dishes you will "get" to prepare, events you will be going to, and the "full" (not busy) (yet wonderful!) schedule the next few weeks hold. Amidst all of the "fullness" of the season let's stay focused on our goals and be diligent even through the holidays!  There will be times when we will have a treat that maybe we didn't plan for or a day when we will miss a workout- BUT what is important is that you do not allow that to completely take your eyes off of your goals and your progress. If you put that small slip behind you but get right back on track, you will find that you are even better than before!! Patience and perseverance will be the name of the real holiday game!! 

Give each day your best in body, mind and spirit as you seek to become healthier and follow the Lord more each and every day! 

As you prepare for Thanksgiving, here are a few GREAT tried and true recipes from our amazing friends at Fire & Flavor that you can prepare for your family and guests. These dishes are DELICIOUS and so good for your body. You will be left satisfied and not have the miserable fullness that we have all experienced! Treat your body right this Thanksgiving and IT will be thankful!! 

Check out these great recipes from our client Gena Knox and her company Fire and Flavor!

Spice Rubbed Apple Smoked Turkey

Prep Time:  30 minutes + brine time

Cook Time:  About 2 ½ hours

Yields: 8 servings

Ingredients:

  • 1 - Fire & Flavor Turkey Perfect Herb or Apple Sage Brine Kit (with bag)
  • 12-pound fresh turkey, neck and giblets removed
  • 2 large aluminum roasting pans
  • 12 whole carrots
  • 3 tablespoons canola oil
  • 2-3 tablespoons Fire & Flavor Turkey Rub
  • Cotton string for tying
  • Fire & Flavor Premium Lump charcoal
  • 5 cups Fire & Flavor apple wood chips, soaked

FIRST  The day before cooking turkey, prepare brine according to package directions. Place turkey, breast side down in brining bag set inside an ice filled cooler.  Pour prepared brine and ice water over turkey.  Seal bag making sure to press out any extra air.  Brine for 12 hours or 1 hour per pound of turkey. 

NEXT  Remove turkey from brine, pat dry, but do not rinse.  Allow turkey to sit at room temperature for 30 minutes before smoking.   Prepare charcoal grill for indirect heat (if using a Big Green Egg use deflector plate) and heat to 325°F. Double stack aluminum trays and line with carrots.  Place turkey on top of carrots and brush with oil; rub with Turkey Rub making sure to coat all sides.  Tie turkey legs together with cotton string and tuck wing tips under. 

LAST  Add 2 cups of wood chips to charcoal and place turkey over indirect heat.  Close lid and cook for 1 hour.  Add additional wood chips and, if necessary, more coals to keep grill heated to 325°F.  Close lid and continue cooking turkey until meat thermometer inserted in thickest part of breast registers 165°F (cooking time is usually about 12 minutes per pound of turkey).  Carefully remove turkey and pan from grill and let rest for 30 minutes before carving. 

You can brine your turkey a day or two in advance.  Place brined turkey on rimmed baking sheet and refrigerate, uncovered) for up to 24 hours before cooking.   

Wheatberry Salad with Brussels Sprouts, Dried Cherries, and Pecans

This salad is delicious served warm or room temperature and leftovers are perfect over a salad.  If you want to make ahead, toss bacon, pecans and sprouts just before serving. 

Prep Time:  20 minutes

Cook Time:  1 hour
Yields:  8 servings

Salad:

  • 4 cups water
  • 3 cups low-sodium chicken stock
  • 2½ cups wheat berries
  • 1 teaspoon salt
  • 2½ tablespoons olive oil
  • 2½ tablespoons lemon juice
  • 1/3 cup dried cherries
  • 1/3 cup toasted pecan halves, roughly chopped
  • 3 strips bacon, crumbled

Sprouts:

FIRST  In a large stock pot, bring water and stock to boil.  Add salt and wheat berries, reduce to a simmer, cover, and cook for about 45 minutes or until berries are tender, but still have a bite.  While berries are cooking, combine lemon juice and olive oil and set aside.  Drain berries, toss with half of dressing; set aide. 

NEXT  Preheat oven to 425°F.  Halve or quarter Brussels Sprouts, depending on their size.  Spread in an even layer on a rimmed baking sheet coated with oil.  Drizzle sprouts with oil and sprinkle with Chicken Rub.  Toss and spread in an even layer, cut sides down.  Roast for about 20 minutes, until edges are brown and crispy, tossing half way through.  Remove from oven and combine with wheat berries. 

LAST  Toss wheat berries with cherries, pecans, bacon, and remaining dressing.  Season to taste with salt and freshly ground black pepper.  Serve room temperature or warm!

Roasted Delicata Squash and Arugula Salad

We love this fall harvest salad with almost any meal.  Delicata squash is easy to slice and roast and adds a slightly sweet, but hearty element to any salad.

Prep Time:  15 minutes
Cook Time:  30 minutes
Yields:  6 servings

  • 3 medium delicate squash (about 3 pounds)
  • 2 teaspoons brown sugar
  • 1 tablespoon olive oil
  • 8 cups baby arugula
  • 3 ounce fresh goat cheese, crumbled
  • ½ cup pomegranate seeds
  • ½ cup toasted pecan halves

Dressing:

  • 3 tablespoons sherry or red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 teaspoon honey
  • ¼ cup olive oil

FIRST  Preheat oven to 425°F.  Cut squash into ½-inch slices and scoop seeds out with a spoon.  Coat two rimmed backing sheets with a little olive oil.  Toss squash with brown sugar and oil and spread in a single layer on baking sheets.  Roast for 25-30 minutes, until both sides are golden brown, flipping until half way through.

NEXT  While squash are roasting prepare dressing.  Whisk vinegar, mustard, honey, and oil; season with kosher salt and freshly ground black pepper.

LAST  Toss arugula with enough dressing to coat.  Arrange in a large, shallow bowl or platter and top with squash rings, cheese, pomegranate seeds, and pecans.  Serve immediately.

In addition to these excellent recipes, check out some of our favorite at home workouts! You can find workouts and workout videos on our website HERE and videos on YouTube HERE! We hope that you will check them out and use them during the holidays! 

Continue to honor your body this weekend by putting in-season, nutrient-dense vegetables on your dinner plate! We would love to have you sweat and get those muscles toned before the game, join us 8 AM on Saturday morning! You can find more recipes, workouts, and inspiration on our TransFit app

Next week we will be open Monday, Tuesday, and for two sessions on Wednesday! We will be CLOSED Thursday and Friday, but open for session on Saturday morning!

Wednesday will be the LAST day to weigh in for Holiday Extravaganza! The pot is HUGE this year but our hope is everyone will get their money back in January! We have amazing prizes for the top 20 biggest losers! 

 Check out our new SPECIAL LIMITED -TIME Transformational Holiday Bundle with three of our favorite eBooks. Check out how you can transform in body, mind, and spirit over the holidays HERE

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Are you ALL IN this Holiday Season?!

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Happy Sunday, friends! 

Hope you are finding some rest and recovery and time to recharge today. Last week, the TransFit studio was buzzing with excitement and we loved seeing your hard work and dedication to your health! We had the privilege of recently hearing from our new TransFit Registered Dietitian, Kaeti Shurling at our Lunch and Learn. We wanted to share these two key takeaways with you to help you be ALL IN this Holiday Season-

  1. Drink 80 oz of water daily and add frozen fruit to make it more flavorful! 
  2. Try to eat at least 2-3 servings of fish a week!                                                                        - Fish is packed with omega-3 fatty acids that have a number of health benefits.   Eating a diet with omega -3 fatty acids can reduce memory loss, lower the risk of heart disease, reduce inflammation, and can lower blood pressure! 

These are two tips that you can add to your weekly meal plan today, so that you can live transformed mind, body, and spirit. Kaeti has shared this incredible Grain Bowl recipe with us. Set aside time today to meal prep (download a FREE MEAL PLAN HERE) and plan out your workouts for the week will help you stay focused on your goals and help you stay committed to being ALL IN this Holiday Season! Holiday Extravaganza weigh-in's start this week so bring your $20 and join the transforming holiday challenge! 

Perfect Portions: Grain Bowl 

(500 kcal/portion)

Ingredients (4 Portions):

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  • 1.5 Onion
  • 10 oz Frozen shelled Edamame, thawed
  • 1.25 c Uncooked Quinoa
  • 1 Lemon
  • 2 tsp Minced Garlic
  • 2 Zucchini, diced
  • 2 cup Chicken Stock
  • 2 oz, Walnuts
  • 4 Tbsp Olive Oil
  • Pepper to Taste

Instructions:

1. In a medium pot, cook quinoa according to quinoa package instructions, using chicken stock instead of water.  

2. Finely dice onion. Zest, then halve lemon.

3. On a baking sheet, toss shelled edamame, diced zucchini, and a drizzle of olive oil. Season generously with pepper. Roast in oven until nicely browned, 15-20 minutes, tossing halfway through.

4. Saute onion and garlic until fragrant and onion is soft and translucent. 


We can tell that you are ready for Holiday Extravaganza! If you missed our last blog, check it out HERE. But, get ready....it's time for HOLIDAY EXTRAVAGANZA! Grab your $20 and come join us! Weigh ins start TOMORROW! We hope that you are ready to compete for a chance to win the BIG prize! If you, someone in your family, or a friend own a business and would like to join us in the Holiday Extravaganza giveaway baskets and gifts, please email us at transfitathens@gmail.com. We would love any and all donations for prizes weekly and for the top 10 biggest losers!

We are so thankful for each of you! Let's get ready for an amazing Holiday Extravaganza! If you have any questions, please email us at transfitathens@gmail.com. Don't forget to use our app for inspiration, workouts, and recipes! Also shop all our inspirational products on our new TransFit Fashion Etsy Shop! Excited to see you in the studio this week!

Blessings, 

Team TransFit

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Are you ready for the most TRANSFORMING Holiday Challenge?

Sweet friend, 

Are you READY to TRANFORM?  Don't let these holidays months fly by and your back to square one in January friends!  Thank you for participating in our October calendar challenge --we are SO proud of each of you! We are so excited to announce our winner, Ellen Sabatini! Ellen exercised everyday in October and had the goal of positive thoughts daily! Ellen and her whole family are the true TRANSFORMERS! Ellen is inspiring our community and teaching children about whole body health. Together, she and the Barrow Buddies at Barrow Elementary School are the winners in the race of life! Thank you, Ellen, for giving your best one day at a time and renewing your body, mind, and spirit- living transformed! 

BUT... now that October has come and gone it's time for everyone to compete for a chance in the BIG Holiday competition and win BIG!

You guessed it... it's time for HOLIDAY EXTRAVAGANZA! 

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Time for the Holiday Extravaganza, the best holiday challenge to keep you accountable to your goals over Thanksgiving, Christmas, and New Years!  If you would like to participate this year, please e-mail us, transfitathens@gmail.com, to find a time for you to come weigh in or weigh in before or after a session! Feel free to invite friends & family to play as well. The pot will be huge this year, but hopefully everyone will take their money back! 

DETAILS OF THE GAME:

Starts the week of November 13th - Finish week of January 8th

Here's how it works: Challenge begins the week of November 13th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in (cinfdentially) and do your best over the holidays to eat right, exercise, drink water, and do our weekly challenges. On the week of January 8th we will weigh in again. 

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

If you are the biggest loser (we use % of weight lost) you get to keep all the money in the bucket! Our top five winners will also receive a special gift basket! The Holiday Extravaganzas is the best way to keep you accountable over the holiday season! Let's do it! 

Last year our 1st place winner won $950 cash!!

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If you have any questions, please email us at transfitathens@gmail.com. We can't wait to enter into one of our favorite times of the year! Let's hold each other accountable and make this the best holiday season for our body, mind, and spirit. We believe in YOU! We hope you will join us! 

Blessings, 

Team TransFit

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AND Biblical Meditation the first Tuesday of every month from 12-1 PM! 

AND Biblical Meditation the first Tuesday of every month from 12-1 PM! 

November is HERE! How can you kickstart your nutrition this month?

Happy November sweet friends!

All of a sudden, November is here and the holidays are right around the corner! Often it seems we associate the holidays with being surrounded by unhealthy foods and lack of exercise; however, November is the best time of year to focus on nutrition and cardiovascular exercise! In light of Thanksgiving we want to focus on being thankful for our bodies by respecting and taking care of them. You can do this viewing exercise as worship and proper nutrition as a way to be thankful for the healthy body you have! Practicing these healthy habits diligently and staying accountable to your goals through the holiday season will help you honor your body! 

Friends, let’s light a fire down deep and have a passion to become more motivated than we have all year in time for this holiday season.  You can stick to your plan and reach your goals through the holidays! At TransFit we believe in you and we are excited to help you be the best YOU!  

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We would love for you to come join us Friday at 12:30 PM for our Lunch and Learn. We will discuss the importance nutrition, tips for the holiday season, and how to feel your best for to finish 2017 strong . You will have the opportunity to hear from our new registered dietitian, Kaeti Shurling, and eat and fellowship together.  Please sign up on our app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com.

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We wanted to share one of our new fall recipes with you, today! Enjoy! 

Chopped Kale Salad with Butternut Squash & Chickpeas

SERVES: SERVES 4 AS MEAL - OR 8 AS A SIDE

Ingredients

For the Salad

  • 1 large bunch of kale 
  • 4 cups of any other green lettuce (chopped spinach, broccoli slaw, more kale)
  • 2-3 cups large diced butternut squash
  • 1 15 ounce can chickpeas (garbanzo beans), drained and rinsed
  • 1 tablespoons extra virgin olive oil
  • 1 tablespoon curry powder
  • ½ teaspoon of cayenne pepper
  • Kosher salt
  • ½ cup toasted pecan
  • OPTIONAL: Chopped chicken or other protein, pomagranate

For the Dressing

  • 2 tablespoons tahini
  • ¼ cup extra virgin olive oil
  • 2 tablespoons white wine vinegar
  • 1 teaspoon honey
  • ½ teaspoon kosher salt
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Instructions

  1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  
  2. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.
  3. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.
  4. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein! Enjoy!

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We want to spend November focused on being grateful for the body we have and that we have the abilities to treat our bodies well. Let’s choose to make choices today and every day to treat our bodies with love and respect. 

We are excited to reach new goals with you this month and watch you achieve new things and begin living an even healthier lifestyle! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

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Have a Happy, Healthy Halloween! 🎃👻

Can you believe it's the last week of October? It seems like just yesterday we were headed into this month- focusing on being optimistic and striving to reach goals we never thought possible. What have you been focused on this month? What goals have you accomplished? Remember to work on small goals daily- striving for progress not perfection! We hope that you have been filling out your October calendar and are ready to submit it for a chance to win a month of FREE sessions!!!

Get ready because it's almost Halloween! The fun holiday allows our kiddos to run around in their precious costumes, buzz with the excitement of all the creative outfits & play makeup  and eat a little too much candy they will be getting later in the evening. With all that sugar coming in the door, it can be easy to allow ourselves to slip and fall into consuming much more than we intended! Today, you can  shift your mindset to the positive: Halloween does not have to be so bad after all! 

Here are a few healthy Halloween recipes you can try this week! Enjoy fellowship with friends and family and focus on our motto "all things in moderation".  Being mindful and having self- control some days is not easy but the life- long rewards of making good choices and not overindulging will be worth it in the end!  You can do this- believe in yourself that YOU CAN make good choices and enjoy a happy and healthier halloween.


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Pumpkin Turkey Chili

Ingredients 

  • 2 lb. 99% lean ground turkey breast
  • 3 15 oz. cans of great northern beans, or kidney beans (mixed is great)
  • 1 15 oz. can of pumpkin puree
  • 1 onion, chopped
  • 3 cloves of garlic, minced
  • ½ Tbsp Chili powder (or more to taste)
  • 1 Tbsp Cumin
  • 1 tsp Oregano
  • 2 tsp black pepper
  • 2-3 cups of low sodium chicken broth
  • 1 tsp. olive oil
  • Salt to taste

Directions

  1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white.
  2. Pour the beans, pumpkin, peppers, spices and broth into a large pot or crock pot.
  3. Mix in the pot and let simmer or if in crockpot set on LOW for 8 hours or HIGH for 4 hours.
  4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

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Candy Corn Dessert Fruit Cups

Add in colorful fruit with a TruWhip topping for a fun, lighter dessert! And top with the real thing, of course!

Layer cut pineapple, cut oranges, top with TruWhip! 


Have a healthy and happy Halloween with your little ones! Enjoy this sweet time and take in every moment!  We had so much fun making all of these treats and getting into some other Halloween fun as well! 

We can't wait to see all of your sweet pictures of costumes and creative healthy treats! Please send them to us at transfitathens@gmail.com or tag us on Instagram @transfitathens! Let's finish this October stronger than we started! We believe in YOU! Email us or bring in your completed calendar for our October challenge! Come join us for a session this week and dress up on Monday or Tuesday in your Halloween costume! If you can't make it to the studio, check out our FREE at home workouts on our website HERE and on our FREE app HERE!

Join us on Friday at 12:30 for our Lunch and Learn with our new Registered Dietitian, Kaeti Shurling. We will be focusing on how to give your best with nutrition and to finish 2017 STRONG! Sign up on our FREE app HERE

Blessings, 

Team TransFit

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October Client Spotlight: Paige Colquitt

Hi sweet friends! 

We are almost though the month and our October Challenge is going strong! Activity daily and one positive statement is the October Challenge! We hope you are trying to get in some type of movement everyday and recording it on your October calendar! Also, it's not to late to start the challenge, or restart the challenge! Make every day count this month! Today, we have the joy of introducing you to our October client spotlight- Paige Colquitt!

Paige radiates inner and outer beauty and shines her bright spirit on everyone she meets! Paige is transforming daily in body, mind, and spirit and we LOVE Paige's daily goal "to take it one hour, one day at a time!"  YES, that is what living transformed is - resetting, restarting, refocusing one hour at a time- giving your best with what you have! Not comparing yourself but being grateful for your little blessings! 

Thank you Paige for that reminder! We are so proud of you!  

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My journey to good health began after the birth of our second child in 1998. I had lots of baby weight to lose, so I started running... and running... and running. Running still continues to be my favorite cardio exercise. Running combined with less eating helped shed all those pounds.  

As I aged, I continued to exercise regularly. In addition to running, I love to swim, hike, bike and have just taken up paddleboarding with my husband! I LOVE the way exercise makes me feel...strong, confident and ready to tackle the day! Although I felt like I had the exercising part down pat, I quickly realized that I was missing a key component in to my health routine, that of good nutrition. I began to understand that eating the same types/amounts of food as a 50-year-old didn't yield the same results as when I was a 30-year-old. I began to feel frustrated. I was still exercising as much as ever. Why was I gaining weight? That's when I discovered TransFit. The timing was perfect.

I made an appointment with Katie Woodall, nutrition specialist at TransFit, who explained to me that the food choices I make should be looked at as a way of fueling and energizing my body. I had always looked at it as depriving myself of tasty foods and missing out on good food. This was a huge paradigm shift for me ... one that I desperately needed. Katie instilled in me four nutrition goals that I try to adhere to each day. 1) Drink lots of water daily. 2) Eat more protein. 3) Consume more greens. 4) Eat smaller, more frequent meals. Everyday is not perfect by any means, but I've realized by doing these four things, I feel so much more energized and happier!  

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At the same time, I also enrolled in Caroline's Transformer classes. I had been doing some exercise "boot camps" at home, but knew I needed to change things up. After taking Caroline's first class, I knew it was different. The strength/interval training was just what my body needed. The class itself challenged me, kept my body guessing and had me coming back for more. I loved it and continue to enjoy it twice a week. Losing some weight, decreasing body fat, and increasing muscle mass have all been positive results I've seen. I sweat like I've never sweated before and leave each session ready to tackle the day! Another plus is that all the teachers are so encouraging and truly want you to succeed. TransFit has helped change my mindset as well. I've always been really hard on myself and expect perfection at times. I've learned not to beat myself up when I make mistakes and that God doesn't expect perfection from me... all He asks for is my dependence on Him. He loves me just as I am and asks that I trust Him daily. My favorite part of each TransFit class is when Caroline prays a closing prayer to lift us up and remind us that God's love is unfailing.

Lastly, a huge part of my health journey has been the fun of sharing it with my husband, Steve. He, too, is on board with making healthy food choices for himself and exercising daily. He is an awesome accountability partner and encourager. We've learned that we work so much better together as a team and strive to enter each day with positivity. 

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Paige, we are so incredibly proud of you! We hope that Paige's story inspired and encouraged you! We love how Paige shared about the importance of whole body health through exercise and nutrition and accountability!  

Ladies, we can finish this month strong! Let's make it count and give it our BEST! We believe in you! If you have any questions or would like to schedule a 1-1 appointment with any of our trainers or dietitian and nutrition consultants, please email us at transfitathens@gmail.com or register on our website or FREE app

Blessings, 

Team TransFit

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Fall is in the Air! 🍁🍂

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"Finally, be strong in the Lord and in his mighty power." Ephesians 6:10

Where do you find strength to keep going? Yes, fall is in the air and the air seems energizing; however, I know some days I feel weary, tired, and down. That is why I want to encourage you today friends! You can keep going and stay focused on your goals. We believe in you! We all need an extra dose of encouragement to keep going and stay focused on our goals and dreams.

Living transformed means once you make a decision to do something, you make a commitment. Commit to whole body health everyday, take action on your goals, and ask Him daily to give you the strength to do whatever it is that you are setting out to do!  Trust in the truth that with God's help you can accomplish anything. 

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This fall weekend, Athens will be filled with activities for you and your family! Check out all these fun and active weekend events! 

Friday night- Light the Night is a walk raising support for Leukemia. This is a great event to join with friends and family to walk for a cause and spend time enjoying this beautiful fall weather!  Join Team Jain Gang

Saturday- AthHalf 5K- AthHalf is offering a 5K this year! The race will begin at 3:30 PM. Sign up and walk or run with your friends and family! Come out and support our TransFit runners and the entire Athens community of runner and walkers! 

Sunday- ATHHALF! We are so proud of each of you who are participating in the race and can't wait to see you cross that finish line! If you aren't running, come out and cheer on all the runner! The AthHalf will begin at 7:30 AM!  

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Let us continue today, to give our best, no matter how we have done in the rest of the week or this month, to push harder, grow stronger and seek to know the Lord more than we ever have! Each opportunity and moment is precious- so let us dedicate every moment of today to living a healthy, joy-filled life.

Our TransFit Team is praying for you this month, sweet friends!

If you would like to start walking or running, our running coach Lisa Patton would LOVE to meet with you! You can sign up for 1-1 sessions with Lisa on our FREE app HERE! We also have running packages and eBooks on our website! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

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

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

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

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

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

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

Kaeti Shurling

Kaeti Shurling


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

Grilled Mediterranean Turkey Meatballs

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Ingredients

FOR THE TURKEY MEATBALLS

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

FOR THE SKEWERS

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

Instructions

  1. Heat a grill to medium-high.

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

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

  4. Thread the meatballs and peppers alternately onto skewers.

  5. Lightly oil the grates of the grill.

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

  7. Serve warm with Garlic Yogurt Sauce 


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

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

Blessings, 

Team TransFit

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Need a Favorite, New Pumpkin Recipe?! 🎃😋

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

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

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

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

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

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Porter's Favorite Pumpkin Bread

Ingredients:

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

Directions:

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

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 Pumpkin Protein Greek Yogurt Parfait

Ingredients

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

Directions:

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


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Pumpkin Energy Bites

Ingredients: 

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

Directions:

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


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

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

 Blessings, 

Team TransFit

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Congrats!! We Are Proud of YOU!🌟🎉😍

Happy Saturday! 

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

You can do it! 

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

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

Ingredients:

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

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

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

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

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

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

Blessings, 

Team TransFit

Finish TransFIVE Strong!!!

Happy Thursday!

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

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

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

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

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Keep these great tips in mind each day- 

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

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

Blessings, 

Team TransFit

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

Happy October sweet friends!

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

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

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

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

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

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

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

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

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

Blessings, 

Team TransFit

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