May- I just love spring time! I feel like this month is even better than January for new goals! Everyone is giving their best effort right before summer hits! The May client spotlight, Ashley Smith, has been giving her best effort since January and she has really had amazing results. Ashley came to talk me about setting up a Nutrition Plan so she could reach her personal health goals. We started with a Meal Plan based on her body type, preferences and specific goals and we continued to meet weekly for eight weeks, checking in to see if we met her goals! Ashley followed the Meal Plan laid out for her, continued exercising and was consistent with our check-in weekly meetings. Ashley is a beautiful woman on the inside and out side and I am just so proud of the changes she has made! Most afternoons, Ashley has a cup of green tea and a small high protein snack which helps her to make wise portion choices at dinner time. Please read below about Ashley has completely changed her whole relationship with food and has transformed her and her family’s lifestyle.
“ I first contacted Caroline in January of this year after making a New Year's resolution to change my relationship with food. I wasn't sure what I was getting in to. I was pretty nervous, but I knew I wanted to make a change. I love to exercise and have worked out 5-6 days a week for years. I push myself with fitness and I love a challenge. I have run 3 half marathons, love cycling, boxing, strength training, and Pilates. Although I felt strong physically, I knew I was carrying around about 10 extra pounds due to my food choices. I was eating a lot of processed foods, I didn't cook often, I drank diet coke, and I tended to graze on snacks all afternoon long. I woke up every Monday saying I was going to "diet" and by that afternoon I would be racked with guilt because I couldn't follow through with my goal. I knew I needed to be accountable to someone besides myself. Over the last 4 months Caroline has helped me completely change my life. Besides losing 10 pounds and two clothing sizes, I have gained so much knowledge about nutrition and what foods actually fuel my body. I have learned about portion control, the importance of LOTS of water daily, and choosing fresh foods over processed ones. Honestly, the mental freedom I feel from changing my thought process when it comes to food is really priceless!”
Ashley’s favorite lunch:
1 package of whole wheat couscous
4 cups of baby spinach
1/2 cup Sun dried tomatoes
1/2 Red Onion (diced)
1/2 Cup Pine Nuts
1 Rotisserie Chicken(chopped) or 3 grilled chicken breasts (chopped)
1/2 Cup Feta Cheese
Cook 1 package of whole wheat couscous according to directions (I use low sodium chicken broth for flavor instead of water)
While couscous is cooking, sauté spinach, sun dried tomatoes, and red onion in a pan. Remove from pan. Next, toast pine nuts (only takes a minute). Add everything to couscous. Cut up grilled chicken or use rotisserie chicken to make it quick. Crumble in feta cheese. Salt and pepper to taste. Serve warm, cold, or at room temperature. Makes several servings for the week!
Ashley is a true testament to hard work, consistency and staying faithful to reaching her goals.
If you would like more information about the TransFit Nutrition Counseling please visit my website: