September Food Journal Results and The October Squat Showdown!

october squat challenge

September was a great month for TransFit and I'm so proud of everyone that joined me in the food journal challenge! I received so many updates from friends saying that once they started tracking their food, they started making some changes in their diets for the better!

This month's winners were:

  • Colleen Pruitt- winner of the Nutrition Consulting Session
  • Luci & Mac Furlow- winners of the $50 EarthFare gift card
  • Pam Adams- winner of $25 off her TransFit training sessions

Awesome job to everyone else who completed or tried the challenge! Alison Norris, Katie Woodall, Lauren McElhannon, Velena Vego, Lacy Sinkwich, Nancy  Deleski, Yvette Jackson, Judy Talton, Leslie Dorris. Katie Collins, & Kim Pittard- you all did amazing and I'm so proud of your hard work!

Now October is here and it's time for a new challenge! This month I wanted to focus on building strong legs, especially for those of you training for half or full marathons or 5k's. The October Squat Showdown is all about building a strong base through different squats and lunges so that we can be healthy and ready to tackle any challenges ahead.

Each week will have a different activity. You will do this activity every day for the week to really feel the burn and strengthen your muscles. The good news is every activity is simple and should only take a few minutes to add into your routine! Do some squats while folding laundry or do your lunges while cooking dinner. By the end of the month you will realize how easy it is to add some exercise into your daily routine. If you want an extra challenge, add in a few more squats or lunges each day!

october squat challenge

Click on the calendar above to download a copy of this month's challenge and prepare to work those legs!

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 PREP TIME: 5 mins

 Light, healthy and packed full of fiber and protein, this apple harvest salad is perfect for lunch or dinner. Fall has never tasted so fresh!


  • 3 c. lightly packed spinach
  • ¼ cup Quinoa or Farro
  • ½  cup cooked (but not mushy) sweet potato
  • 1 small or medium apple, cut into chunks
  • 2 tbsp. pumpkin seeds
  • 3 tbsp. dried cranberries
  • 3 tbsp. chopped walnuts or cashews
  • 1 tbsp Goat Cheese

For the vinaigrette:

  • 1 tsp. minced shallot
  • 2 tbsp. balsamic vinegar
  • 1 tsp fig preserves or maple syrup
  • 3 tbsp. extra-virgin olive oil
  • pinch of salt and freshly ground pepper


  1. Add greens to a large dinner plate or salad bowl. Top with the cooked (and cooled) quinoa, apple chunks, pumpkin seeds, dried cranberries and walnuts.
  2. To make the vinaigrette, combine the shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.

If you plan on making this salad for dinner, try adding slices of chicken or if you're vegetarian try adding cubes of roasted butternut squash or sweet potato. Enjoy and please email me if you have any questions!