Summer Goals & Refreshing New Summer Salads

Are you ready for a new goal?  Sometimes we all need a goal to help us come out of a rut or move past a plateau!  I love a goal to invigorate my body and train my mind to try new things! Three years ago a friend convinced me to sign up for my first ½ marathon.  I didn’t want to do it- one bit- but I reluctantly signed up and day by day started training for 3 grueling hot months leading up to the race! It wasn’t an easy race but something was sparked as I crossed the finish line: a new-found sense of satisfaction that has continued to fuel my passion for races of any type!

So, what about you? I want you to set one new goal this week!  Whether that goal is to exercise 5 times this week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend or family member! You won’t regret this decision and who knows –

maybe it will spark a new passion in YOU!

A new short-term goal you can set is doing a few more push ups this month.

TODAY marks the beginning of our SUMMER PUSH UP CHALLENGE!

TransFit Summer Pushup Challenge

When you come in for your next workout I am going to assess how many push ups you can do in 1 minute. We will work each week to increase your strength and in one month I will reassess your push up strength. The individual who improves the most over the one month time period will win 2 free training sessions! Use this small challenge as motivation to reach a new fitness goal in your life! Even if you haven’t worked out in while, set this new goal for yourself!

On the nutrition side, a goal could be to eat one salad a day! Fresh berries, crisp lettuce and spinach... my mouth is watering just thinking about delicious summer salads! Can’t wait for you to try a few of these new, healthy salads this month! Let me know which one is your favorite!

Blueberry Chicken Salad


3 chicken breasts Olive oil for coating, plus 1 tbsp. Good quality sea salt and fresh-ground black pepper to taste 4 oz. Greek-style plain yogurt (can substitute plain yogurt) 2 tbsp. white wine vinegar 1 tsp. finely chopped fresh lavender leaves (can substitute herbes de Provence) 1 small apple, peeled and chopped ½ red onion, finely diced (optional) 1 cup fresh blueberries, washed and dried ¼ cup roasted chopped almonds Spinach or lettuce for serving

Preheat the oven to 400 degrees. Coat the chicken breasts with the olive oil, salt, and pepper and roast for 30 minutes. Cool. In a small bowl, whisk the 1 tbsp. of the olive oil, yogurt, vinegar, lavender, 1 tsp. of the salt, and 1 tsp. of the black pepper. Add the apple and stir to prevent browning. Add the onion, blueberries, and almonds; mix well. Place chicken in the blender and pulse until chopped. Add the chicken to the yogurt-blueberry mixture; stir gently to combine. Serve on a bed of crisp spinach.

Baby Spinach Salad with Blueberries and Pecans (you could add 1 cup of the blueberry chicken salad to this – delicious!)


Fresh baby spinach leaves, rinsed and spun dry 1 pint fresh raspberries or strawberries, cleaned 1 pint fresh blueberries, cleaned ½ cup chopped pecans, toasted 1/4 cup Goat cheese, crumbled

Blueberry Vinaigrette ½ cup fresh blue berries 1/3 cup white balsamic vinegar 1 tsp. honey Salt and fresh-ground black pepper 2/3 cup extra-virgin olive oil

Combine the spinach, raspberries, blueberries, pecans, and feta in a large bowl; toss. To prepare the vinaigrette, in a food processor add the blueberries, vinegar, honey, and salt and pepper to taste. Process to break down the blueberries. While the food processor is running, slowly add the olive oil. Taste the vinaigrette and adjust any ingredients to suit your taste. Pour the vinaigrette over the spinach salad and serve.

Watermelon, Red Onion, and Feta Salad


1 medium watermelon, seeded and cubed ½ red onion, chopped 1 bunch mint (or basil), chopped 2 tbsp. olive oil 1 tbsp. balsamic vinegar sea salt and fresh-ground black pepper to taste 4 oz. feta cheese, crumbled

Place the watermelon in a large bowl. Add the onion and mint; stir to combine. Refrigerate until chilled. In a small bowl, combine the olive oil, vinegar, sea salt, and pepper; stir to combine. Add the feta and the vinaigrette to the watermelon. Toss gently and serve.

Avocado Strawberry Spinach Salad


6 cups fresh baby spinach 1 pint strawberries, hulled and sliced 1 avocado, diced (or you can double this to 2 avocados!) 4 ounces crumbled gorgonzola or goat cheese 1/4 cup sliced almonds, toasted half a small red onion, thinly sliced (optional) Poppy-seed Dressing or Strawberry Vinaigrette (recipes below)

Poppy-seed Dressing 1/2 cup avocado oil (or any oil, such as olive oil) 3 Tablespoons apple cider vinegar 2 Tbsp. honey 1 Tbsp. poppy seeds pinch of ground dry mustard (optional) salt and pepper

Strawberry Vinaigrette 1/2 pound fresh strawberries 2 tablespoon honey 2 tablespoons apple cider vinegar 2 tablespoons olive oil 1/4 teaspoon salt 1/4 teaspoon ground black pepper

To prepare the poppy-seed dressing, whisk all ingredients together. To prepare the strawberry vinaigrette, place all ingredients in a blender, blend until smooth, adjust honey to taste. Toss all salad ingredients together with your desired amount of dressing until combined. Serve immediately.

Enjoy & Blessings! Caroline