❗️Is Rest As Important As Exercise & Nutrition? ❗️

Sweet friends,

Seriously, do you ever ask yourself “Is rest really as important for transformation as exercise & nutrition?” Many of us make time for exercise and work on meal planning but neglect proper rest.

In our Lived Transformed Bible Study a few weeks ago, we explored the truth that we are to honor God with our bodies by getting proper rest and sleep. We often talk of caring for our bodies with proper nutrition and exercise, but true rest is a pillar of health we know we need, but don't prioritize. The importance of quality rest and sleep cannot be overemphasized. They are vital to the rhythms of our lives, gifts from God which serve specific physical and spiritual purposes. 

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Physically, we must have proper rest and sleep in order to function at our best, but the latest research says lack of sleep has become a public health epidemic. As we sat around the circle at Bible Study, this topic was the one most of us had marked and highlighted as being a personal struggle.

We know we are not getting the recommended 7-9 hours of sleep, and we are concerned because the evidence shows that sleep deprivation is serious. It’s been linked to obesity, negative effects on hormones, skin aging, Alzheimer’s, heart disease, immune system issues, muscle atrophy, type-2 diabetes, etc. We also know how we feel when we don’t get proper rest and sleep, causing us to be irritable and short-tempered with others.

Something we can do to improve our health is set rest and sleep goals, just like we do for nutrition and exercise. The following are some suggestions:

 For Sleep:

  • Sleep journal (to really be aware of our habits)

  • No TV, no phones, or screen time a minimum of 30 minutes before bedtime

  • Follow a consistent bedtime routine 

  • Relax in an epsom salt bath

  • Use lavender essential oils

  • Take a Melatonin and/or Magnesium supplement 

  • Enjoy a cup of warm Chamomile Tea

  • Use a sound machine with white noise or calming sounds to induce sleep

  • Keep the bedroom dark and temperature cool 

  • Exercise (not the 3 hours before bedtime)

  • Invest in a comfortable mattress and pillows 

  • PRAY for good rest and sleep and memorize and meditate on scriptures like Psalm 3:3-5, Psalm 46:10, Proverbs 3:24 

For Daily Rest:

  • Practice deep breathing

  • Allow margin in your schedule

  • Take mini vacations/stay-cations doing something you really enjoy

  • Invest in a devotional and have a “quiet time” with the Lord daily

  • Take a leisurely walk 

  • Lay on your back with your feet up on the wall

  • Get together with friends that are life-giving

  • Splurge occasionally on a massage

  • Unplug from social media for a day, weekend, week or month

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Leg Up the Wall Pose

Legs Up the Wall Pose is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. The benefits of this passive posture are transforming.

Getting into the pose

Start by setting up a clean space around a wall. Next, move your hips as close to the wall as possible, then walk your feet up the wall until your body is in a somewhat L-shaped position. Make any adjustments to facilitate a more relaxing space-- maybe place a pillow under your head, or let your arms rest on your belly or out to the sides. At this point, focus on your breath-- try elongating your breath, taking a deep, slow inhale through your nose- “calm” and a deep, slow exhale through your nose to “let go”.

Try not to bring the body to a full 90 degree angle as this can impede circulation at the hips. Instead slide your hips a few inches from the wall and/or elevate your hips by placing a cushion under your sacrum.

Attempt to stay in the pose for at least 5 minutes for optimal benefits.

 Benefits of Legs Up the Wall Pose

Relaxation

The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

Facilitates venous drainage and increases circulation

Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Soothes swollen or cramped feet and legs

Inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.

Stretches the hamstrings and lower back

The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll create in your hamstrings.

Relieves lower back tension

Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain.

Studies have shown that restorative yoga poses, specifically, Legs Up the Wall, can be beneficial for those suffering from the negative effects of Fibromyalgia, Varicose Veins, Cancer, Menopause Restless Leg Syndrome, Metabolic Syndrome.

 Spiritually, God has made our bodies to need rest and sleep. They are good gifts given in order that we would acknowledge and praise Him. He is the creator. We are His creation. We learn in Genesis that God rested after the six days of creation, not because He was tired (and He never sleeps), but because He was pleased with His creation.

We can honor God with our bodies when we take intentional time to rest, reflecting on our many blessings and having grateful hearts, acknowledging our dependence on Him. In the Old Testament, God instituted the Sabbath as a day when His people were to honor Him and do no work. But in the New Testament, the Sabbath is no longer a certain day, but a person-Jesus! If we've placed our faith in the finished work of Jesus, then He is our Sabbath rest now and for eternity! 

In our anxiety driven, broken world, we can lay our heads down on our pillows at night and have sweet sleep knowing we have peace with God. 

Thank you Pam for those helpful tips on how to rest our bodies and minds. Remember nothing happens separately. All pieces of the puzzle work together to keep on the journey to transformation. Please let us know how we can serve you.

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Try one of our new stretch videos on our YouTube channel HERE, come to bible study, or a new TransFit session to worship with us!

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If you have any questions or would like to meet with a trainer, please email us at transfitathens@gmail.com. We want to help you transform your mind body and spirit in the last quarter of 2018!

Blessings,

Team TransFit

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

You only live life once, but if you live it right once is enough!

Beautiful friends, 

It has been two weeks since I have been in the studio and I am so thrilled to be back with you all tomorrow! I had the privilege to spend a week with our whole family in California and then another week with just my oldest daughter, Kaitlyn. Kaitlyn and I spent a life changing seven days in Northern California tucked away in the mountains at JH Ranch. Talk about coming out of your comfort zone, like I ask you all to do daily... I got an extra dose of stepping out of my bubble with crazy challenges, camping experiences, non-traditional food, and just so many things that I had to "let go". Let's just honestly say I was stretched beyond my own comfort zone x 100! 

Being "stretched" was part of the process as I learned the hard way,  and there were so many amazing truths I took away from the week that I will carry in my heart forever.  Below are a few important nuggets I wanted to share with you today in anticipation of seeing you this week! The entire TransFit community and each of you were specially prayed for throughout the week and I hope these three truths will help you on your own transformation journey and light a fire in you this summer!  


1. "You only live life once, but if you live it right once is enough!"  How true is this quote? When we give our best each hour, each day with the body we have been given this life is enough! So, live each day to the fullest and tell those around you how much you love and appreciate them! 

2. "Change is temporary, transformation is forever."  We are loved passionately by an incredible God who wants a deep relationship with us. This life is about relationships - not religion.  True transformation comes from encountering the presence of God daily. 

3. "We find our life purpose by loving God and loving others."  How do we love God?  We love Him by having a heart of gratitude and by acknowledging that joy is a deep settled confidence that God is in control of our circumstances. 

The 3rd truth really spoke to me as I am a complete control freak with my family, my body, and my circumstances. I only want things to be "my way" or no way. I went to JH Ranch to develop a deeper relationship with daughter which I definitely did, but during the week God moved in me and changed my heart! My goal is now trust God in all circumstances and surrender my control and allow Him to transform my life (Proverbs 3:5). 


The time at the Ranch allowed me to reflect also on the gift God has given me of TransFit! What an awesome place where we can be ourselves and transform our body, mind, and spirit daily! I am beyond grateful for the opportunity to continue to build relationships with each of YOU, and help you LIVE TRANSFORMED each day! 

I am bubbling with excitement to encourage and inspire you this week!

Love and blessings, 

Caroline

Happy Easter! 🙌🏼✝️

Happy Easter, friends! 

He is RISEN! Today, we rejoice in a risen Savior! We celebrate the life, death, resurrection, and await the return of Jesus! We are so thankful for each of you and the community we have with TransFit. We want to challenge each of you to remember that exercise is worship!  We are honoring our bodies, a most amazing gift,  through treating our bodies with respect and care.  Enjoy a outdoor walk or even a slow stretch today and give thanks for the gifts you have been given.

 Enjoy today and be intentional with friends and family. Please try some of our healthier Easter recipes! Let's celebrate today because He is RISEN! 

We are excited to see you and help you transform in body, mind, and spirit this week in the TransFit Studio

Blessings, 

Team TransFit

Enjoying a Healthy, Joy Filled Easter! 🐣🌸

Easter is coming up, and for many of us that means a big family brunch followed by a massive helping of candy — think Cadbury Eggs, Peeps, and lots of jelly beans. While a few Easter treats are not “TERRIBLE” for you, weighing a basket down with chocolate, caramel eggs, and jelly beans can be the gateway to mindlessly snacking on candy for the rest of the week which, as you know, leads to you & your family feeling sluggish and groggy. Whether you're making a basket for a friend, little one, or someone special in your life, there are definitely some more fun and healthy ideas to sneak in along with a few pieces of candy. 

Our hope for you this Easter will be to enjoy your family and celebrate Christ’s resurrection!  Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! This Easter we challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! 

Alternative Egg Stuffers

  • Money
  • Spring clothes
  • Bathing suits
  • Play dough eggs
  • Spring flowers like tulips, dahlias, or lilies.
  • Puzzles
  • Small toys
  • Stuffed bunnies
  • Stickers/Tattoos
  • Magnets
  • Disposable cameras
  • Packets of seeds and gardening tools
  • Silly Putty (it even comes in its own egg)
  • Pastel-colored socks
  • coupons for a special outing or later bedtime

Here are some of our TransFit Team's favorite nutritious Easter snacks to share with your family! We have many more healthy, family friendly recipes - click here.

Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.


Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.


 Recipe from   Fire and Flavor

Recipe from Fire and Flavor

Grilled Chicken with strawberry feta salsa

Salsa

  • 2 cups fresh strawberries, hulled and quartered
  • ½ cup finely chopped sweet onion
  • 2 tablespoons lime juice
  • ¼ cup crumbled feta cheese
  • 2 teaspoons olive oil
  • 1 avocado, peeled and diced

Chicken

  • 1 tablespoon olive oil
  • 2 teaspoons lime juice
  • 4 (6- to 8- ounce) boneless, skinless chicken breast halves

Directions:

FIRST  In a medium bowl, combine strawberries, onion, lime juice, feta, and oil; set aside. 

NEXTPreheat grill or grill pan to medium heat. In a large bowl, whisk together 1 tablespoon olive oil and 2 teaspoons lime juice and season with salt and pepper.  Add chicken breasts and toss to coat.  Grill chicken for 6 minutes per side or until meat thermometer reads 165° F. Loosely cover chicken with foil and let it rest for 5 minutes.

LAST Add chopped avocado to salsa and season with salt and pepper; toss gently. Top chicken with salsa and serve.


We pray that you fix your eyes of the resurrection of our Savior this Easter! He is RISEN! We look forward to helping you transform in body, mind, and spirit! 

Blessings, 

Team TransFit

Live TransFormed Bible Study Starts Next Thursday!

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Happy Thursday friends! 
Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.


When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans


 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. We will begin next Thursday, February 2nd. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.comfor more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit

Merry Christmas from TransFit!

Merry Christmas! 

WOW! When I reflect back on one year from now - I am overwhelmed with joy! I am humbled beyond words for all that God has done through TransFit in 2016. You amazing women inspire myself and our entire TransFit Team to live fully for Christ everyday. Each one of you holds such a special place in our hearts and getting to know you more has been the best gift this year!

I am so grateful for all of you who have supported TransFit in this year of growth. We have had amazing transformation stories daily moving into our new  studio in 5 points. Through all of the many changes God has been working and transforming my heart and my vision for the community. Anything is possible - no dream is too big! TransFit has become an awesome community of women who can help each other change lives -- one hour, one day at time by transforming in body, mind, and spirit.

Commit to the Lord whatever you do and He will establish your plans. Proverbs 16:3

Our entire team says "Thank you" for a great year here at TransFit! We are so blessed by the love, support, and prayers from each of you. Today, we want to reflect on the reason for the season. The Lord sent His son to Earth for each of us! May we look to Him, during this season and celebrate for what He has done in each of our lives. 

"She will bear a son, and you shall call his name Jesus, for he will save his people from their sins." Matthew 1:21

We pray that you enjoy this Christmas season spent with friends and family! Merry Christmas! He is the reason for the season! We look forward to seeing your smiling faces Tuesday January 3rd in the Studio. To purchase a TransFit gift card, click HERE! If you have any questions, please email us at transfitathens@gmail.com

Blessings, 

Team TransFit

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Mental Strength- Sticking to an "I will" Statement

Mental Strength- Sticking to an "I will" Statement

Beginning our days with an "I will" statement allows us to live intentionally. God calls us in Colossians 4:5 to "Live wisely among those who are not believers, and make the most of every opportunity." In order to truly make the most of every opportunity, we have got to live our lives with an "I will" mindset. We have to seek to find opportunities to share the love of Jesus in every moment of every day.

Totally Transform Your Arms! 5 best arm exercises to strengthen your arms!

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Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 30 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders, but your total upper body strength.

Final TransForm Your Arms Workout

The verse in Psalms reminds us to keep our bodies strong and able to serve.  "He trains my arms for battle, so my arms can bend a bow of bronze" Psalms 18:34

This TransForm Your ARMS workout would also be helpful to those participating in the July Push-up Challenge! Stronger upper body strength will help to increase the number of push-ups that you're able to do! Remember that the friend able to  show the most improvement in the number of push-ups by the end of July will receive one FREE session!

Plank alternating knees in!

Downward facing dog is a great exercise to qquickly snap those arms in shape!

Forward Lunge with Lateral Raise

Can't wait to see the improvement in all of you! Good luck!  I would love to hear your favorite arm exercise!

Blessings,

Caroline

Supercharged High Protein Snacks!

On this first Monday of July, let's try to make the 2nd half of 2015 be your best! Today, let's focus on being thankful for the body that we have and set new goals to ensure we are treating our body with care and respect!

                                   "So whatever you eat or drink or whatever you do,                                                               do it all for the glory of God."    1 Corinthians 10:31

One new goal could be to increase the amount of high quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits, or should be consumed as a snack during the day to fight cravings and help manage weight. Below are some of my favorite snacks that are high in protein, many of which can be eaten on the go during a busy day.

  • 1 cheese stick- 8g
  • 4 oz of low fat cottage cheese- 14g
  • 1 hard boiled egg- 8g
  • 1 cup fat free Greek yogurt- 20g
  • 1 cup cooked Edamame- 17g
  • 1/2 cup chickpeas- 18g
  • 1/2 cup black beans- 20g
  • 1/2 cup cashews- 16g
  • 3 oz of tuna- 25g
  • 2 tbsp of peanut butter- 8g

 Try out these great high protein snacks  and start your healthy lifestyle with a delicious, higher protein nutrition plan!

Chillin’ Cherry Smoothie or Popsicle

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Serves 2

·        1 cup coconut or unsweetened vanilla almond milk

·        1 cup plain Greek yogurt or 1 serving vanilla protein powder

·        1 frozen banana

·        1 cup frozen cherries

·        ½ cup frozen zucchini (peeled & chopped in 1 inch cubes)

·        1 tbsp. flax-seed

·        1 tsp. honey or stevia (if needed)

·        ½ cup crushed ice

Blend until smooth – if leftovers put the smoothie mixture in a popsicle mold for a high protein, nutritious snack or treat!

Lyla and Kaitlyn working hard on the smoothie!

Lyla enjoying her delicious smoothie!

TransFit Super Charged Trail Mix

 1 Cup lightly salted Almonds

 1 Cup lightly salted Walnuts

 1 Cup lightly salted Cashews

 1 Cup dried cranberries or blueberries or gogi berries

½ Cup dark chocolate chips

1 tsp sea salt

 1 tsp cinnamon

You can always toast the nuts in the oven 450 for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place ¼ cup into snack bags and keep in your snack basket!

Homemade protein bar 

Protein Bar

Ingredients: 2 & 1/2 cups whole grain oats 1/2 cup natural creamy peanut butter 4 scoops vanilla protein powder 1/2 cup unsweetened almond milk 1 tsp pure vanilla extract 1 tsp cinnamon

Directions: 1. Line a 8×8 dish with wax paper 2. Mix all ingredients by hand 3. Press mixture down into dish, using a spatula to flatten 4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

If you need assistance with healthy meal plans please email me at transfitathens@gmail.com!

Blessings,

Caroline

How to find True Freedom- body.mind. & spirit

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July has officially arrived and the theme for this month is Freedom in Him! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in him. Nurture this hope by getting encouragement from friends and family and making time for prayer and mediation.

Isaiah 26:3 says "You, Lord, give true peace and freedom to those who depend on you-when they trust in you."

Let's find true freedom in Him and honor God in our bodies!

This July I would like to challenge all friends to a July push-up challenge! I would love to help you build arm and core strength, and we're doing that with a contest! This week take a video or picture  of how many push ups you can do in one minute, practice your pushups and maintain consistency throughout the month of July, and retest your one minute pushup challenge the last week of July. The freind able to show the most improvement in arm strength and  do more push ups than at the beginning of the month will receive a free session! Post videos of before and after videos on Instagram and tag @TransFitAthens to qualify and a chance to be featured on the TransFit Instagram page!  Good Luck!

The kids and I trying our hand at the push-up challenge!

Can't wait to your progress with increasing arm and core strength by doing   push-ups this month while you find Freedom in Him!

Blessings,

Caroline

Quick, Delicious, Dairy-Free Superfood Breakfasts!

Great nutrition is just as important to full body health as fitness! Many friends struggle with getting three balanced meals a day due to the hustle and bustle of daily life! This summer I would love to feature quick nutritious meals that take 30 minutes or less to prepare! This week I'm focusing on high protein breakfasts and the first on the list is the Easy Egg White Omelette! Egg whites are a great source of protein while containing less cholesterol and fat than eggs! With a prep time of 4 minutes and a serving of 4, it is sure to be a meal that the whole family can enjoy!

TF Omelette

Easy Egg White Omelette

Serves 4 

Ingredients

  • 4 tsp. extra virgin olive oil
  • 1/2 small onion, finely chopped
  • 4 plum tomatoes, finely chopped (about 1 ½ cups)
  • 1 (10 ounce) package frozen chopped spinach, thawed, all excess water squeezed out
  • Salt (to taste)
  • Black pepper (to taste)
  • 12 egg whites
  • 2 tbsp. water
  • Nonstick cooking spray

  Instructions

  1. In a small skillet, heat extra virgin olive oil over medium heat. .
  2. Add onions, tomatoes, spinach, and a pinch of salt. Cook until the onion is soft, about 3-5 minutes.
  3. Add pepper, to taste, and another pitch of salt; and cook for another minute.
  4. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.
  5. In a medium bowl, whisk the egg whites, water, and a pinch of salt and pepper until frothy.
  6. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat.
  7. Add ¼ of the egg whites, swirling to evenly cover the bottom of the pan.
  8. Cook until set, about 1 ½ to 2 minutes.
  9. Using a rubber scraper lift the eggs up and let the sunny uncooked egg flow underneath.
  10. Spoon ¼ of the spinach mixture onto half of the omelet, fold over, and slide onto serving plate.
  11. Repeat with remaining eggs and spinach mixture. Enjoy!

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Raspberry Vanilla Almond Breakfast Quinoa

The second of the high protein breakfasts for the week is the Raspberry Vanilla Almond Quinoa ! This meal like the omelette is quick, easy, and filling for the whole family. Raspberry Vanilla Almond Breakfast Quinoa is loaded with protein, fiber, and is gluten-free! It is also light and doesn't give you the heavy feeling that many breakfast foods can and it's easy to digest! This breakfast is guaranteed to give you lots of energy for the whole day!

Serves 4

Ingredients

  • 1 ½ cups vanilla unsweetened almond milk
  • 1 tsp ground cinnamon
  • 1/4 tsp. ground nutmeg
  • ½ tbsp. raw honey
  • 1 cup fully cooked quinoa
  • 1 tbsp. sliced almonds
  • ½ cup raspberries (or other berries you like)
  • Optional: add in a scoop of vanilla protein powder for more protein!

 Instructions

  1. In a small saucepan, add vanilla almond milk, cinnamon, nutmeg, and honey.
  2. Heat over low heat, stirring consistently until the mixture is combined and warm.
  3. Remove from heat.
  4. Place quinoa in a bowl.
  5. Pour warm milk mixture over top.
  6. Add with almonds and berries on top.

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Blueberry Cashew Bliss Smoothie

The  last delicious recipe high in protein is the Blueberry Cashew Bliss Smoothie! Not only is this smoothie delicious and can be blended in under 5 minutes, but blueberries are low in calories, rank the highest of any fruit in antioxidants, and provide 1/4 of your daily value of fiber and vitamin C! You can't go wrong with this super food and it will be sure to keep you and the family cool the whole summer! Lyla(age 6) loves this smoothie for breakfast or a snack!

      Serves 1

Ingredients

1 cup almond milk

·        ½ frozen banana

·        1 cup blueberries

·        ¼ cup unsalted raw cashews

·        1 tbsp. flax seed

·        1 cup spinach or any leafy green

·        1 tbsp. chia seed & 5 ice cubes

 Optional: 1 pitted date for added sweetener; 1 serving greek yogurt or 1 serving vanilla protein powder.

Directions

Just blend until creamy!

These three breakfasts all pack a punch of protein and are quick to prepare without sacrificing taste! Whether preparing for your family or entertaining friends you can't go wrong with these recipes! If you need assistance with healthy meal planning please email me at transfitathens@gmail.com. Visit my website at www.transfitathens.com for details about nutrition consulting.

Blessings,

Caroline

Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body. 1 Corinthians 6

Beach Body Bootcamp Workout! No weights needed!

My family and I just returned from an amazing beach vacation! This week we were all able to relax, focus, and recharge  and now we are ready to continue strong for the summer ahead. Restoration is so essential for whole body health and can give you renewed energy in all aspects of life!  Our health is such a gift! God has given us an amazing temple and in all areas let's honor Him with our bodies.

Matthew 11:28-29 “…Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.” 

Here are a few pictures of our beach getaway below!

Soaking up some sun with the family!

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Kaitlyn trying her hand out paddleboarding!

So much fun!  All the fun in the sun made me think about a workout that could be done in the the sand and could be done without the hassle of weights and gym equipment.  BEACH BODY BOOTCAMP WORKOUT!  Although it can be difficult to find time to exercise during family vacation, this workout will is one that the whole family can do together and you don't need to bring anything (no weights necessary)! Whether on the beach, at the lake, by the pool, a hotel or wherever you may be, complete this anywhere workout and feel GREAT the rest of the day! With Fourth of July right around the corner this will be an awesome workout to do before or after your family fireworks!

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             For those of you at the beach here are some helpful sand tips:
  • Try exercising with bare feet to give your feet and ankles a workout. But, if you have a history of weak ankles, wear shoes.
  • Always wear sun protection.
  • Make sure to drink water!
  • Check your training area for any sharp or hidden objects.
  • Knock it out and enjoy a great workout with the family!

Blessings, Caroline

Power Up with this Plyometrics Workout!

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plyo wokout

Happy Monday everyone!

This June Transfit wants to light a fire in you, and this plyometric workout is just the way to begin the flame. Plyometrics used to be called "jump training" when it emerged back in the 1980s. It mimics fun activities kids do, like jumping on the trampoline, playing hopscotch, and skipping, and is a high impact workout that boosts muscle power, strength, power, and agility.  If you aren't already in shape you may want to start slow with this exercise. Plyometrics can help people to train for any activity which involves explosive movement, including basketball, volleyball, running and football. Just in case consistency is an issue for you this summer this plyometrics workout can be done less frequently and still deliver powerful results! Plyometrics are also great for summer months and vacations because it can be done with little to no equipment! All you need is a sturdy bench or step!

Check out pics of Kaitlyn and I demonstrating some explosive moves from this workout while kitten sitting our lovable new kittens!

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Kaitlyn & I holding planks while kitten sitting

TF plyo workout

Think you're up for the challenge? Here is a regimen for the whole workout! For best results the plyometric workout should be done 2 times a week, always add in strength training, and steady cardio on additional days!

FINISHED PLYO WORKOUT TRANSFIT

Hope this workout is effective for you! With determination and perseverance you'll be sure to see results in no time!

Blessings,

Caroline

Turn Up the Heat: Light a Fire this June in YOU!

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Time to turn up the heat! In the TransFit Studio, your homes or vacation destinations! I love the theme for the month of June! Turn Up the Heat- Light a Fire in Me!!!  My prayer for each of you this month is that we have a flame of passion for whole body health! Enjoying exercise, eating nutritious foods, drinking water and staying focused on what really matters in this life . I know many of you are in and out of town the next two months but try to get in 2 strength workouts, and 3-4 cardio workouts each week. I have many workouts posted on the blog you can do! www.transfitblog.com

Please message me if you are in town and would like extra workouts in the TransFit studio! I am excited to see you this week as we light a fire- body.mind.spirit!

TRANSFIT SUMMER SCHEDULE 

TUESDAY, WEDNESDAY, THURSDAY

6am

8:30am

9:30am (TransFormers)

10:30am

11:30am

or by appointment

Summer Packages are a great way to stay committed to your health- you can start a package at anytime!

TRANSFIT SUMMER FITNESS PACKAGES

Photo by OneResult

Looking to jump-start your body, mind, & spirit for a successful Summer 2015??? The TransFit packages will provide you a healthy all- inclusive approach to help you achieve your fitness goals! The packages will get you on the right track to make 2015 the best year yet!

COMMITT TO YOUR HEALTH PACKAGE

3 month commitment 3-Once-a- month- 25 minute consultations with body composition (body fat % & measurements)

TransFit Advanced Fitness Guide Binder

 4 weeks healthy meal plans & recipes 3 month exercise plan 2015 Spring/Summer Goal Sheet

Accountability Chart

Once a week at home checkin’s & accountability via email

Weekly Phone/Email Support

$95/ per month

Will be emailed directly to you in PDF format

ADVANCE YOUR FITNESS PACKAGE

3 month commitment

All of the above PLUS -  8 at home workouts per month (2 per week)

$115/ per month

MAXIMIZE YOUR FITNESS PACKAGE

All of the above PLUS - 2 Transformer in studio workout sessions

$215/ per month

Weekly Healthy Family Meal Planning

$40/month

Email TransFitAthens@gmail.com to sign up

Blessings, Caroline

For our God is a consuming Fire.... Hebrews 12:29

How to have a healthy, joy-filled Easter!

As a child, I always loved Easter. I loved the egg hunts and the Easter baskets, but most of all I loved being able to do these things with my family. As I grew up, I noticed that in stores Easter started seeming less about our risen Savior and more about gifts, prizes, and candy. I could walk down the grocery aisles and see shelf after shelf of sweet tarts and chocolate bunnies. These bunnies always seem so promising on the outside but are hollow inside, much like Easter is becoming to many families. This Easter I challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! Praise!

"It is not good to eat much honey, nor is it glorious to seek one's own glory" Proverbs 25:27

There are so many ways to make Easter a healthy, fun day for your family!

  1. Having an Easter egg hunt? Fill the eggs with small toys like army men or bouncy balls, sea shells, stickers, temporary tattoos, secret notes, or any coins you may have lying around the house.
  2. Can't decide what to put in an Easter basket? Make a fun theme for each of your kids and fill the basket with items accordingly. If your child's spring break is after Easter, try a beach basket filled with toys for the sand and a towel. If your child loves making art, like my Lyla does, fill their basket with coloring books, markers, stickers, etc. If your child likes getting their hands dirty, include some flower pots and seeds in their basket. If you've got a sports fan on your hands, toss in a football and then get some practice in the backyard later.
  3. Need some cute snack ideas? Try the following recipes!

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    Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.

    Add sesame seed and carrot faces to hard boiled eggs for a cute, protein filled snack.

    Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.

    Slice sweet potatoes length wise, then use a bunny cookie cutter to cut out shapes. Bake for 15 minutes in a 415 degree oven.

Slice sweet potatoes length wise, then use a bunny cookie cutter to cut out shapes. Toss in olive oil, sea salt, and freshly ground pepper. Bake for 15 minutes in a 415 degree oven.

Healthy & Fun Easter Basket

Above all remember to give thanks to God for a wonderful day spent with family, friends, food, and love.

"So, whether you eat or drink, or whatever you do, do all to the glory of God" Corinthians 10:31

Blessings,

Caroline

January Jump Start!

Looking to jump-start your body, mind, & spirit for a successful 2015???

The TransFit January Jump Start Packages will provide you a healthy all-inclusive approach to help you achieve your fitness goals! The jump-start packages will get you on the right track to make 2015 the best year yet!

I wanted friends and clients who are not able  to train with me  in the studio or those who live out-of-town to be able to be APART of TRANSFIT! Transform your body, mind, and spirit this January!

The additional packages are add ons for those who would like to really kick  2015 into extra high gear! Get honest with yourself and get serious! Please email me with questions or to sign up! 

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All packages will be emailed directly to you in PDF format. TransFit accepts all credit cards and PayPal.

January Jump Start Package A

4 weeks healthy meal plans & recipes 2 home workouts per week plus weekly inspiration One month exercise plan New Year’s Steps for Success 2015 Goal Sheet January calendar with weekly challenges $75

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January Jump Start Package Plus $100 all of the above in the January Jump Start Package plus add in a 25 minute consultation with body composition (body fat %  & measurements) 

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January Jump Start Package Premier $125 all of the above in the January Jump Start Package plus add in 2 -25 minute consultations before & after 4 week nutrition plan

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January Jump Start Package Platinum $225 all of the above in the January Jump Start Package  plus 25 minute consultation before & after 4 week nutrition plan  plus 2 Transformer in studio workout sessions per week for the month of January

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I am looking forward to jump starting your January health! 

Blessings, Caroline 

Therefore, I urge you to present your bodies as a living sacrifice, holy, and pleasing to God; this is your spiritual worship..Romans 12:1

December Client Spotlight: Leah Hobbs

Holiday Extravaganza is well underway and we have over $1,100 in the bucket this year! That's a lot of cash on the line, and it will take a lot of willpower if you want to take home one of the prizes! Our first prize, an awesome gift certificate to Lululemon has just been presented to Leah Hobbs for completing the lemon water challenge! Keep striving for success and keep up with the Holiday Extravaganza for more holiday challenges and more chances to win!

Leah Hobbs  December Client Spotlight

Leah Hobbs has had some amazing willpower these past few months as she has avoided fried foods, sodas and she has exercised daily! Leah has been a client and friend since she moved to Athens over 3 years ago. She has set new goals monthly and she has achieved them!  Recently, Leah has really focused on getting her family eating right and staying active! Hard work does pay off, Leah, and I am so proud of you! Please read Leah's awesome story below-

I hope she will inspire YOU to reach new heights this holiday season!

leah hobbs

In her own words...

"I began my journey with Caroline 3 years ago…. Wow!

I knew that I had to find a place to exercise that would hold me accountable, push me and encourage me.  Working out at home was not going so well; I would find other things to do other than exercise.

      It has been a great journey…..the consistency of working out has not only made me feel stronger but has also motivated me to do other things.  I love strength training….two of my favorite exercises are dead lifts and chest press.  I have a love/hate relationship with Cardio, but I am working on that as I try to walk on days that I am not in the studio.  I ran my first half marathon last December.  It was a huge accomplishment crossing the finish line and I was so excited that I was not the last person to finish the race.  I learned to NEVER say …. NEVER.  I workout 3 times a week with Caroline and I walk or jog on 2 other days.

     This last year I have been making some nutritional changes.  Drinking lots and lots of lemon water, making better choices in foods and planning ahead.  These past 6 weeks I decided to give up my Zaxby’s fried chicken fingers and my sweet tea…. a true Southerner.  I don’t miss it at all.  I have been eating lots of protein, fruits and vegetables.   I feel better, have more energy and because of my decisions I am seeing positive results in my body. 

    And so I am excited about continuing my journey to a healthy lifestyle"

Photo by: Bhuvana

Energy Balls

  • 1 cup oatmeal
  • ½ cup peanut butter
  • 1 cup coconut flakes
  • 1/3 cup of honey
  • ½ cup flaxseed
  • 1 tsp vanilla

Directions: Mix ingredients in a bowl and shape into 1 inch balls. Refrigerate until firm, then enjoy!

Blessings,

Caroline

Fun and Healthy Businesses in Athens- THANK YOU!

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As many of you know, we are gearing up for the Holiday Extravaganza! GAME ON!! Last week's post showcased how the competition works and some of the cool prizes everyone has the opportunity to win. Many of these prizes wouldn't be possible without the help from some amazing local businesses, so I'd like to take a moment and thank the community for all its support! Some people only know Athens because of the University of Georgia, but I've been blessed to discover great companies and people who make Athens a fun and healthy place to live.

Athens Running Company- A locally owned, non-franchised store that carries shoes, apparel, and accessories for runners of all sizes and speeds. They professionally fit runners for shoes using video gait analysis so everyone can find the best pair of shoes for their needs.

Big City Bread Cafe- A family owned and operated restaurant that serves breakfast, lunch, and dinner Monday-Saturday, as well as brunch on Sunday. Or swing by and pick up some of their freshly baked breads and pastries. Yum!

Canopy Studios- A flying aerial trapeze studio which offers camps and classes on the art of the trapeze, aerial yoga, and aerial fabrics. Instructors also offer private lessons for any level. Too scared to take to the skies? Canopy also has year end performances that are fun for all ages to watch.

Fire & Flavor- An Athens based store selling a variety of cooking products from cookbooks to turkey brine. Products can also be ordered from the website.

Glenn Alex Dentist- Dr. Glenn Alex and his caring staff provide great preventative, general, and cosmetic dental care. A healthy smile is an important part of a healthy body!

Journey Juice- A store offering a collection of all natural, local, cold pressed juices perfect for snacks, meals, or juice cleanses. Each bottle contains at least 2.5 pounds of raw vegetables & fruits, adding important vitamins and nutrients to daily diets.

Lululemon- Lululemon provides high quality yoga and running clothes for men and women. They also have accessories like bags, scarves, yoga mats, and water bottles.

SPARC Athens- A sports performance a rehabilitation center that provides training, massages, nutrition consulting, and performance evaluations. SPARC offers science backed, customized programs to maximize training and improve performance.

Spin Revolution- Spin Revolution offers cycling classes with unique combinations of music and choreography for fun workouts. Classes are scheduled at different times every day with different instructors, ensuring that you can find a class that fits your needs.

Two Story Coffee- A local coffee-house that offers more than just a delicious cup of coffee; Two Story also has art, music, and open mic nights.

YMCA- An extensive network of gyms, with one located in our very own Athens. The Athens YMCA has a great facility with state of the art fitness equipment, as well as amenities like a pool. Camps for children are also available, to make this a great, family friendly center.

If you would like to add in a prize for the gift baskets - it is not too late--please email me at transfitathens@gmail.com

Also, it is not too late to join the challenge! Weigh-in's will be going on until Wednesday at 12pm! The Holiday Extravaganza is the best way to keep you accountable over the holiday season! 

Blessings,

Caroline