🍽 Nutrition to Heal Your Body

Sweet friend,

Amazing work in the studio this week!! Let's continue to live transformed! Good nutrition is essential to a strong immune system, which offers protection from illness such as the flu and other health problems including arthritis, allergies, abnormal cell development, and cancers. You can help protect yourself against infection and boost your immunity by including these nutrients in your meal plan today! The summer transformation challenge has a full meal plan with recipes to go along with each meal. Add these yummy recipes into your weekly meal plan and watch your nutrition transform! Download the meal plan calendar and recipes below!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Philippians! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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Micro Greens SuperFood Salad

Ingredients:
Salad

  • 1 Pear (sliced thin)

  • 4 oz mixed micro greens (Farmers Market or "Organic Girl" brand)

  • 1/8 cup Chopped pistachios

  • 1 oz Parmesan cheese

Dressing

  • 1/4 cup Olive Oil

  • 2 Tbsp Apple cider vinegar

  • 1 tsp Dijon mustard

  • 1 tsp lemon juice

Preparation:

  1. Combine micro greens, pistachios, parmesan, and pears.

  2. Mix together dressing ingredients then drizzle over salad.

  3. Toss and enjoy!

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Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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8 New Yoga Poses to Build Bone Strength💪

Sweet friend,

We’ve had such an incredible week so far in the studio with you! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio with you focusing on recovery and allowing our minds to renew. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know yoga can play a major role in increasing bone density? Check out the new bone building poses for you to incorporate into your daily workout below!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

Join us for the JULY PUSH-UP CHALLENGE! Send us your completed calendar at the end of the month to win a prize! Get those arms pumping and incorporate this challenge into your daily routine!

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Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose.

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Download these yoga poses to help you prevent osteoporosis below! Do these poses daily to increase your balance and coordination to help you gain bone density!

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July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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Great Greens Smoothie

Ingredients:

  • 1/2 cup Pineapple

  • 2 cups Spinach

  • 1/2 cup Grapes

  • 1/2 cup Orange Juice

  • 1/2 cup of unsweetened almond milk

  • 1/2 frozen Banana

  • 5-6 Ice cubes

Preparation:

  1. Add ingredients in a blender and blend until smooth and creamy.

  2. Serve and enjoy!

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July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🇺🇸 What’s on Your Menu for the 4th of July?

Sweet friend,

Can you believe it is already July?! Wow, this summer is flying by and we are excited to start a new month with you! Our July theme: Dive In! This month we are diving in deeper into everything we do and each day we can remember that by grace we have been saved through faith! Yes! That is when we have full freedom and true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing heroes in prayer as we celebrate this 4th of July!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

This week our session schedule is limited due to the 4th of July! Check the TransFit app for the revised schedule for this week and for great travel workouts you can do anywhere!

Healthy 4th of July Recipes!

Out of ideas for your 4th of July menu? Try these healthy recipes that the whole family will LOVE! These easy recipes are full of nutrition and flavor everyone will love!

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Turkey Burgers

Ingredients (serves 6)

  • 2 lbs ground lean turkey

  • 3/4 teaspoon salt

  • 1/2 teaspoon cracked black pepper

  • 4 teaspoons Worcestershire sauce

  • 1 teaspoon garlic powder

  • 1 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary

  • 4 teaspoons Dijon mustard

  • 2/3 cup ricotta cheese (or less)

Preparation (Mix all ingredients together with hands):

  1. Form into patties of desired size and thickness. If you keep them fairly thick, they will be moister.

  2. Place into lightly greased, non stick skillet (I like using my cast iron skillet)on medium high. Cook without moving until bottom side is dark brown and crusted - appx 4-5 minutes.

  3. Turn over, then reduce heat to medium and cook 8-10 minutes longer or until center is no longer pink and juices run clear.

  4. Serve on whole wheat buns, or use lettuce wrap with mayo (or greek yogurt), more Dijon, a thin slice of pepper jack cheese, lettuce and tomato. Yum!

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Zucchini Fries

Ingredients:

  • 3 Medium Zucchinis, sliced into sticks

  • 2 large egg whites, beaten

  • 1/2 cup whole wheat breadcrumbs

  • 2 Tbsp grated Parmesan cheese

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • 1/2 tsp garlic powder

  • marinara sauce

  • salt and pepper to taste

Preparation:

  1. Preheat oven to 425°. Spray a baking sheet with cooking spray.

  2. In a small bowl, beat egg whites with a fork until fluffy.

  3. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate-I used a pie tin. Mix well.

  4. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.

  5. Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through.

  6. Serve warm. Dip in marinara sauce for extra flavor!

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Cheesecake-Stuffed Strawberries

Ingredients:

  • 1 cup low fat cream cheese (softened)

  • 1 cup TruWhip

  • 1/4 cup powdered sugar

  • 1 pt. strawberries

  • Crushed graham crackers

Preparation:

  1. Beat cream cheese, 2 to 3 minute, with mixer.

  2. Add TruWhip and powdered sugar and beat until fluffy.

  3. Slice off top and bottom of strawberry and hollow out.

  4. Transfer mixture to a piping bag and pipe into strawberries.

  5. Garnish with crushed graham crackers and serve.

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American Flag Cake

Ingredients:

Cake

  • 1/2 cup unsalted butter (softened)

  • 1 cup granulated sugar

  • 1/2 cup honey

  • 2 large eggs

  • 2 teaspoons vanilla extract

  • 3/4 cup nonfat plain Greek yogurt

  • 1 1/4 cups white whole wheat flour

  • 1 cup all purpose flour

  • 1 teaspoon baking soda

  • 1/2 teaspoon kosher salt

  • 3/4 cup fat free milk

Icing

  • 12 ounces non-fat cream cheese

  • 6 tablespoons unsalted butter

  • 1 1/3 cups powdered sugar

  • 1/4 cup nonfat plain Greek yogurt

  • 1 teaspoon pure vanilla extract

  • 1 cup fresh blueberries

  • 2-3 cups sliced fresh strawberries

Preparation:

  1. Preheat the oven to 325 degrees F.

  2. Mix the butter for 1 minute on medium speed, until it is smooth and creamy. Add the sugar on medium speed and beat until fluffy and light in color. Beat in the honey, eggs, and vanilla until smooth. The mixture may look curdled. Beat in the yogurt on medium-high speed until blended.

  3. In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking soda, and salt. Pour one-third of the flour mixture into the butter mixture. Beat on low speed for 5 seconds, then pour in half of the milk. Beat on low speed for 5 seconds. Repeat with the next third of the flour, then the remaining half of the milk. Add the last third of the flour and beat just until combined and the batter is smooth. Do not overmix.

  4. Spread the cake batter into the prepared pan and bake for 18 to 22 minutes

  5. Place the baked cake on a wire rack and let cool in the pan completely

  6. For the frosting: Mix the cream cheese, butter, powdered sugar, yogurt, and vanilla on medium speed until smooth and combined.

  7. Spread the frosting over the cooled cake. Place blueberries in rows in top left corner to form the “star” portion of the flag. Line the strawberry slices in 5 rows to form the “stripes.”

  8. Refrigerate until ready to serve and enjoy! Yummmm!

July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together. Have a wonderful Holiday week!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🙌 How Can You Train Your Body to Glorify God?

Sweet friend,

How awesome is it the God gave us these amazing bodies to use to glorify Him?! We are so proud of how you have glorified God in the studio and those of you on vacation with #transfittravel workouts! Way to live transformed!

“Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come” ~1 Timothy 4:7-8

Let’s continue to glorify God with our bodies! Join us for our Food Journal Challenge- a 5 day challenge of logging the foods you eat in My Fitness Pal! Download My Fitness Pal for free to start tracking your food intake today! We are going to start this challenge today for 5 days! We believe in you- let’s finish June stronger together!

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How can you train your body to glorify God? Know and believe your WHY!

What’s is your WHY? What really what keeps you motivated to exercise and move your body? Be transformed daily by the renewing of your mind and you will know His will for you! We loved this article and wanted to share it with you as you consider WHY do you exercise and seek to live transformed?

“Exercise for More of God”

5 Reasons to Train Your Body:

  1. Exercise in order to steward the earthly tent God has given you.

    God has given us our bodies to use to spread His word. We should take care of our bodies to honor God, for we are His hands and feet on this Earth. We can honor Him through eating healthy foods that nourish our bodies and by exercise!

  2. Exercise in order to serve others.

    We can serve others better when our bodies are healthy. We are God’s hands here on earth to serve the needy. We are God’s feet here on earth to travel to those who are in need. We can honor Him through staying healthy so we are at our best when we serve others.

  3. Exercise in order to keep your brain awake and alert.

    Exercise is so important to keep our brains healthy! A simple walk each day can make a huge difference in the long run for your body and brain. By keeping our brains health and alert, we are able to spread the Word of God better! God gave us our precious brains and we are to take care of them so we can use them to spread His word!

  4. Exercise in order to share about about who God is.

    We can meet people through exercise who we can build relationships with. Spark spiritual conversations in these relationships to spread God’s word. Use exercise as a door to inviting someone to bible study or simply to coffee. God placed these relationships in your life for a reason and we are called to take advantage of that!

  5. Exercise in order to delight yourself in God.

    Some days we may not have the motivation to exercise. However, if we shift our focus to thanking God for the amazing body He gave each of us, we can find motivation to take care of our bodies for Him. God is our motivation to exercise, #livetransformed for Him!

Thank you Stacey Reaoch for these amazing steps to help us glorify the Lord with our bodies! Check out the rest of her article “Exercise for More of God” HERE!

Food Journal Challenge

How are your nutrition habits? Join us for our food journal challenge to find out! For one week, track every food you eat. My Fitness Pal calculates how many calories you are consuming along with the protein, fat, and carbohydrate break down of your foods. My Fitnesss Pal also allows you to set goals for yourself which then determines the number of calories you should consume daily in order to reach that goal. Being aware of the nutritional content of the foods you are eating can help you make better nutrition decisions! Download My Fitness Pal below to start tracking your daily food intake!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and start our challenge today! We look forward to supporting you through the eight week transformation!

June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress! Let’s finish June strong!

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Strawberry and Avocado Spinach Salad

Ingredients:

  • 3 cups baby spinach

  • 1 tablespoon finely chopped red onion

  • ½ cup sliced strawberries

  • 2 tablespoons vinaigrette (Annie's Light Raspberry Vinaigrette goes well)

  • ¼ of a medium avocado (diced)

  • 2 tablespoons toasted walnut pieces

Preparation:

  • Combine spinach, onion, and strawberries.

  • Drizzle with vinaigrette and toss salad.

  • Top with avocado and walnuts.

  • Enjoy!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to reset and renew your summer goals! Let’s make today count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🌟Amazing Client Spotlight!

Sweet friend,

We are so excited to support and encourage you this week! We are so proud of all your hard work in the studio! Today we are thrilled for you to meet an amazing woman who has truly been a light in the studio — our June client spotlight is Caroline Doherty! Her contagious smile and energy during sessions is motivating to women around her as she demonstrates living transformed!

“TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot. I have really learned to be grateful for my body.”

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Client Spotlight: Caroline Doherty!

I have been active my whole life as I have always been an athlete and played tennis at the collegiate level.  That being said, I have not really had a choice but to workout on a regular schedule.  When I got to college and was living on my own, I started learning about nutrition because although I was working out harder than ever while beginning my college athletics career, I did not look or feel the way I wanted to.  My sophomore year I made a lot of changes to my diet and was only eating foods to fuel my body.  It took a while to notice changes but after some time I was feeling more energized and confident and my performance on the tennis court was far better than it had ever been.  I have honestly found that working out and eating right is just as important for my mental health as it is for my physical health and I feel the best about myself when I am living a healthy lifestyle. It is hard not to struggle with body image as a female in general but even more so as a college student and an athlete. When I came home for Christmas break this past year, my stepmom invited me to come to a class with her at TransFit and I fell in love with it and went almost every day for the entire break and do the same thing every time I come home! I have also started implementing the same workout structure when I am not in Athens.  It allowed me to take my fitness to the next level and a lot of it is because of the change in mindset.

Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!

Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!

TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot and I have really learned to be grateful for my body.  I have always been competitive and I love to challenge myself and have found that the most rewarding workouts are the ones that I didn't want to go to but went and pushed through anyways.  Now that I have graduated from college and am starting a new job, I am excited to continue to work on my health and fitness for myself and not just for a sport.  My next goal is to run the St. Jude Half Marathon in December!” 

Action shot of Caroline playing collegiate tennis for Rhodes College!

Action shot of Caroline playing collegiate tennis for Rhodes College!

Summer Transformation HIIT Workout

How is YOUR summer transformation going? Add this HIIT workout to your weekly routine for a great sweat! Check out the TransFit app for more workouts or click HERE for more great workout videos!

5 HIIT exercises to fire up your metabolism and transform your body!

Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

lululemon

Our in-studio lululemon items can now be found on our website! Get a great workout in the studio while looking great in these cute lululemon clothes! Click HERE to see what amazing lululemon products we are selling!

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June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge belowto help keep track of your progress! Let’s finish June strong!

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Fire & Flavor Chicken Kabobs

Prep Time: 25 minutes

Cook Time: 12 minutes

Yields: 4 servings

Cucumber Salad:

  • ¼ cup apple cider or rice wine vinegar

  • 2 tablespoons olive oil

  • 2 teaspoons sugar

  • 1 teaspoon kosher salt

  • 1 long, English cucumber

  • 2 tablespoons fresh chives, finely chopped

Chicken:

  • 2 pounds chicken breasts

  • 2 teaspoons Fire & Flavor Chicken Rub

  • 1 tablespoon olive oil

  • 1 medium zucchini, cut into ½-inch rounds

  • 1 red bell pepper, but into 2-inch pieces

  • Lemon wedges and Avocado Cream (recipe below) for serving

Instructions:

  1. In a large bowl, combine vinegar, olive oil, sugar, and salt; season with freshly ground black pepper and set aside. Slice cucumbers into 1/8-inch rounds and place in vinegar mixture along with chives; toss to combine. Cover and refrigerate while you prepare chicken.

  2. Cut chicken into 2 - inch pieces and place in a large bowl; toss with Chicken Rub and olive oil. Thread chicken, zucchini, and peppers onto metal skewers, alternating chicken with vegetables.

  3. Preheat grill or grill pan to medium-high heat. Grill chicken until lightly charred and cooked through, about 10-12 minutes total. Serve with Cucumber salad, avocado cream, and fresh lemon wedges.

  4. Avocado Cream: Using a food processor or blender, puree 1 avocado, ¼ cup sour cream, ¼ cup lemon juice, and salt to taste until smooth.

Thanks Fire and Flavor for this awesome recipe! Click HERE for more great recipes!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🏃🏼‍♀️Protein On-the-Go!

Sweet friend,

We are so proud of all your hard work in the studio! You are starting summer off strong! Are you fueling your body with the best foods before and after your workouts? Your nutrition is vital in your transformation. Protein is so important to consume, especially after your workout! Protein helps rebuild muscle and can aid in weight loss. Check out some of the best protein-filled foods below along with great protein alternatives while on-the-go!

Don’t forget about our summer transformation challenge and June squat challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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High Protein Foods and Protein Bars

The amount of protein you consume plays a huge rule in your transformation process! Some great protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods. A great alternative for protein when you are on the go are protein bars. Check out RD Katie Shrurling’s top three favorite protein bars!

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  1. RX Bar

12 grams of protein

15 grams of sugar (from dates) and 0 grams of added sugars

5 grams of fiber

9 grams of fat, 0 grams of trans-fat

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2. KIND Protein Bars

12 grams of protein from soy protein

8 grams of sugar (6 grams added)

5 grams of fiber

18 grams of fat, 0 grams of trans-fat

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3. Zing Bars

10 grams of protein from peanut flour and soy protein

9 grams of sugar

7 grams of fiber

10 grams of fat, 0 grams of trans-fat

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Summer Transformation Challenge

Don’t forget about our eight week challenge! We are so excited to help you transform this summer body, mind, and spirit! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Summer Transformation: Shoulder Workout

Let’s Light a Fire in June!

Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

VXqnFv33.jpg

💪Are You Ready For Our Summer Challenge?

Sweet friend,

We just started our eight-week summer transformation challenge and would LOVE for you to join us! Are you feeling stuck or in a rut with certain areas of your life? The summer challenge will give you the tools you need to fully transform this summer - body, mind, and spirit! From daily bible studies to new workouts and summer meal plans - we have you covered! We are so thrilled to encourage you as you begin the challenge and we are excited to see you in the studio!  

CHECK THE TRANSFITAPP FOR UPDATED SUMMER SCHEDULE.
JOIN US FOR 4:30 AFTERNOON SESSIONS THIS SUMMER! 

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Summer Transformation Challenge

Jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine! Challenge yourself and make this plan something you do daily! Download the summer transformation challenge below!

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Summer Transformation Challenge: Glute Workout

The summer transformation challenge has six workouts for you - we challenge you to do one workout a day! Here is an awesome glute transformer workout for you to try! Download our other summer transformation workouts on our Transfit app or find them in the summer transformation plan!

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Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

Also, join us on Wednesday, June 5th at 6:30 pm for The Big Run 5k on Global Running Day!

Fleet Feet Athens is hosting a 5k at Sandy Creek Park to celebrate Global Running Day.  Participation in the race is just $10 and participants must register.  Finisher medals are available to the first 250 registered participants.  The Big Run 5k on Global Running Day is an official 5k with an emphasis on FUN& community!

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Watermelon Caprese Salad

Ingredients:

  • 4 slices of Watermelon

  • 6-8 Baby tomatoes

  • Handful of fresh Basil

  • 4 slices of fresh Mozzarella

  • 1 tablespoon Olive oil

  • 1 tablespoon Balsamic

Instructions:

  • Chop baby tomatoes and basil leaves

  • Alternate layering watermelon slices and mozzarella slices

  • Add baby tomatoes and basil for added garnish

  • Drizzle olive oil and balsamic over watermelon, mozzarella, baby tomatoes, and basil

  • Serve and enjoy!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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☀️Your Summer Transformation Starts Now!

Sweet friend,

We are so thankful for you and for sweet summertime! Are you ready to transform your body, mind, and spirit this summer? We are ready to help you jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine!

Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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Ready, Set, Transform!

We are so excited to help you transform this summer through our eight-week transformation challenge! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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Yogurt Parfait

Ingredients:

  • 1/2 cup of Granola

  • 1 cup of Greek Vanilla Yogurt

  • 1/4 cup of Raspberries

  • 3-4 Strawberries sliced

  • 1/4 cup of Blueberries

Instructions:

  • Layer the yogurt, granola, and berries

  • Serve and enjoy!

We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🙌Living Transformed on Vacation

Sweet friend,

We are so proud of all your hard work and dedication in the studio! Finish May strong and continue your transformation progress through summer! We are here to support and encourage you every step of the way! We want you to live transformed on vacation to reach your summer transformation goals! We can't wait for you to check out our summer transformation plan coming soon in our June news - get excited!

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Living Transformed on Vacation: Nutrition

Protein is an important component in the process of recovery after a workout. Check out the video below to find out how much protein your body really needs! We love being able to help you gain the nutrition knowledge you need to live transformed!

Need more nutrition advice to help boost your transformation progress? Click HERE to check out our latest blog on nutrition featuring another interview with our own registered dietician Kaeti Shurling!

Family Vacation Workout

We want to see you active on your vacation! Send us pictures of you and your family doing our transformer workouts or tag us @transfitathens on Instagram, adding #summertransformation! Find our transformer workouts on the TransFit app to get started!

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May Calendars

Finish May strong! Don’t forget about your May calendars! We can’t wait to see all the hard work you’ve put in during may on your calendar! Bring in your May calendar the next time you come into the studio to be featured on our Instagram for all your hard work and dedication! We are so proud of you!

Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Mango Salsa

Ingredients (serves 4):

  • 1 mango, peeled and diced

  • 1/2 cup peeled, diced cucumber

  • 1 tablespoon finely chopped jalapeno

  • 1/3 cup diced red onion

  • 2 tablespoon lime juice

  • 1/3 cup roughly chopped cilantro leaves

  • Salt and pepper

  • Carrot chips

  • Celery

Instructions:

  • Combine and mix the mango, cucumber, jalapeno, red onion, lime juice and cilantro leaves

  • Season with salt and pepper to taste

  • Serve with carrot chips and celery and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🌿Today Is The Day To Transform Your Nutrition!

Sweet friend,

We are so proud of all your hard work in the studio this week! We want to continue to help you transform body, mind, and spirit this summer! Today is the day to transform your nutrition. Summer is the perfect time to reset your goals and to make a new commitment to your health. Our entire TransFit staff along with Kaeti Shurling, our Registered Dietician (RD), is dedicated to helping women better understand their nutrient intake as well as how to balance carbohydrates, proteins, and fats to reach your goals! We are so excited to encourage and give you some tools to help you along the way!

If your traveling this week or next please see our last blog HERE for an awesome Travel Transformer Workout and a new Super Greens Salad recipe to start summer strong!

Meet Kaeti Shurling RD

Meet Kaeti Shurling RD

What Vegetables are the best?

We took the opportunity to interview Kaeti about some great nutrition questions asked by our clients! Check out the video below to learn about what vegetables are the best for you! Fueling yourself with the most nutrient dense foods is key to a successful nutrition transformation! Subscribe to our youtube channel HERE for more Q & A videos to hear what Kaeti has to say about protein intake and intermittent fasting!

Have questions or need help reaching YOUR nutrition goals? Email transfitathens@gmail.com to begin your nutrition transformation journey with one of our staff!

Tip #1 Eat Your Greens

Below are 7 of the most common greens highest in nutrients. Research teaches us to eat a variety of plants to get the full benefits of vitamins and minerals for a balanced diet.

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#2 Be Intentional: Summer Goals

Along with eating your greens, summer is the best time to reset all of your goals! With the school year coming to a close, reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a 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, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !

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#3 Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Whether you eat or drink or whatever you do, do it all for the glory of God!
— 1 Corinthians 10:31
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Chicken and Bok Choy Turmeric Stir Fry

Ingredients (serves 4):

  • 2 tablespoons Extra Virgin Olive Oil

  • 4 Garlic Cloves, chopped

  • 1 pound Skinless and Boneless Chicken Thighs (about 2-3), cut into 1/2 inch slices

  • 2 cups Shiitake Mushrooms, stems removed and sliced

  • 8–12 Baby Bok Choy, ends trimmed

  • 8–10 Green Onions, sliced

  • 3 tablespoons Coconut Aminos

  • 1/2 teaspoon Ground Turmeric

  • Salt to taste

Instructions:

  • Combine the coconut aminos and the turmeric in a small bowl and then set aside.

  • Turn on the heat to high and add the olive oil to the pan.

  • Once the oil is hot, add the chicken.

  • Sprinkle about 1/4 teaspoon of salt over the chicken.

  • Stir-fry the chicken, while tossing occasionally, until it’s cooked, about 5 minutes.

  • Remove the chicken from the pan.

  • Then add the garlic to the wok and stir-fry for about 30 seconds.

  • Next add the bok choy and toss to combine.

  • Stir-fry the bok choy, while tossing, for about a minute.

  • Next add the mushrooms, onions and toss.

  • Add the coconut aminos mixture to the pan and toss to coat the bok choy and mushrooms.

  • Place the chicken back into the pan and toss.

  • Add salt to taste.

  • Serve and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🌟Are You Ready to Transform Your Summer?

Sweet friend,

Can you believe school is almost out?! I know I can’t! We are so excited to see your beautiful face and bright spirit in our studio this summer! We are so thankful for such a great school year and look forward to all of the new opportunities to come this summer! You are so special to us and we love being able to help you transform your body, mind, and spirit!

Check out our last blog HERE for inspiring mother-daughter spotlights as we continue to celebrate women!

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Summer Goals

Summer is a great time to reset your goals! With the school year coming to a close, come reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a 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, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !

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Staying Active on Vacation!

Vacation is a great time to relax and spend time with your family, but also a great time to continue your summer goals! You want to feel your best before, during, and after your vacation! We want to help you enjoy your vacation and come home feeling relaxed and refreshed — instead of feeling guilty or like you’ve blown your transformation goals! You can find simple workouts perfect for vacation on our TransFit app under “Workouts to Transform!” You can also watch the full Travel Transformer workout HERE !

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In Your presence there is fullness of joy!
— Psalms 16:11
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Super Greens Salad

Ingredients (serves 4):

  • 3 cups baby arugula

  • 3 cups baby spinach

  • 1/4 cup dried cranberries

  • 1/2 cup chopped pecans

  • 1/4 cup Parmesan cheese

  • One pink lady apple cored and sliced thin 

  • 1/ 4 cup EVOO

  • 1 Lemon

  • 2 Tbsp white balsamic

  • Cracked Pepper

Instructions:

  • Combine baby arugula and spinach in large bowl

  • Add cranberries, pecans, parmesan cheese, and apple slices

  • Squeeze the lemon then add the EVOO and white balsamic for the dressing

  • Toss salad so all leaves are evenly coated then add cracked pepper

  • Serve and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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💖 You’re in for a Mother's Day Treat!

Sweet friend,

It’s time to celebrate all of our amazing mothers and TransFit women! We hope you have had an encouraging week filled with hope and love! It’s been an incredible week in the studio so far. We are so inspired and encouraged by you all each day! You are so special to us and we are excited to continue to celebrate you the rest of Celebrate Women’s Week! We are doing fun giveaways in our sessions this week— sign up HERE to make sure you don’t miss out!

Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit!

Check out our last blog HERE for more inspiring mother-daughter spotlights!

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We look forward to seeing you all at our FREE Mother-Daughter run/walk this Saturday hosted by TransFit and Lululemon! Bring your mother, daughter, aunt, niece, or friend and join us for a great morning of exercise and giveaways as we celebrate the amazing woman you are! This event is for ALL women!

In honor of Mother’s Day, we are highlighting our incredible TransFit Mother-Daughter duos! We love being able to give encouragement through our amazing Transfit clients!

Cindy, Cynthia, Elizabeth, and Emory

“I’m so thankful that all the women in my family are so health conscious and involved in sports and fitness. However, I’m mostly thankful that we all have all been transformed by Christ’s grace and mercy. All of these passions bind us together and similarly to Transfit as well. I love the ‘family feeling’ at Transfit and I try to make it to TransFit at least two days per week. I love seeing so many mothers and daughters there. I was so impressed one day when a young lady and I were side by side on the bike and she turned to me, asking if I wanted to do some challenge exercises with her on the bike. She was so sweet and taught me new bike workouts. Each and every TransFit workout leaves me more energized both physically and spiritually.” -Cindy

We absolutely LOVE this family full of TransFit ladies!

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Cara and Maddie Lacy

“I started working out with Caroline long ago in the early days of TransFit, when it was a small group of hard-working ladies, sweating it out in her basement. From my very first workout, I was immediately drawn to her encouraging, faithful spirit and loved the renewed energy I had after each workout— despite being absolutely exhausted at the same time! Regularly scheduled workouts with Caroline keep me feeling stronger, eating better, and provide more mental clarity. When I read about TransFit girls, I knew I wanted that same uplifting and transformative healthy mindset for my daughters. Maddie was so excited to finally be old enough this year! We are both challenged with some muscle and joint laxity which makes it so incredibly important to keep our bodies strong. Maddie has absolutely loved working out in the studio and thrives in such a supportive and encouraging environment. I love that she has an additional influence in her life delivering the same messages we do about staying healthy and strong. (Somehow, I think she hears Corinn better than she listens to me!) Thank you to Caroline, Katie, Corinn and the entire TransFit team for helping us be the very best version of ourselves. We are forever grateful for your influence in our lives!” -Cara

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Katie and Kara Woodall

“Kara and I are stronger together! For us, living transformed is taking action every day towards being our best selves and continually transforming body, mind and spirit! By setting goals, big or small; by choosing to never give up, but instead, choosing to work harder, study more, and practice more. We both try to step out of our comfort zones — making new friends, trying something new like an activity or club, or even new foods and exercises. Though we are both far from perfect, we strive for progress as we live transformed every day… together!” -Katie

She speaks with wisdom, and faithful instruction is on her tongue.
— Proverbs 31:26
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Classic Strawberry Smoothie

Ingredients:

  • 8 strawberries (fresh or frozen)

  • 1/2 frozen banana

  • 1/2 cup of greek yogurt

  • 1/2 cup unsweetened vanilla almond milk

  • 4-5 ice cubes (only if fresh strawberries were used)

  • Granola (optional)

Instructions:

  • Combine strawberries, banana, greek yogurt, milk, and ice cubes in a blender.

  • Blend until smooth and creamy.

  • Add granola on top of the smoothie for an extra taste.

  • Serve and enjoy!

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To celebrate you, we want you to join us at our FREE Mother’s Day run/walk and workout with lululemon this Saturday! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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💗 Celebrate Mother-Daughter Client Spotlights!

Sweet friend,

With Mother’s Day coming up this Sunday, we want to wish a Happy Mother's Day to our wonderful TransFit women

We are so grateful for you! You are so deserving of celebration on this day! We hope that you feel loved and encouraged today. Use today to spend time with your family, friends, and loved ones rejoicing over the gift of being a woman. You are such a beautiful lady inside and outside! 

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This week, we invite you to our Celebrate Women's Week! We will be celebrating YOU! Join us for a week full of fun sessions and giveaways! The week will end with a Mother-Daughter community run hosted by TransFit and Lululemon on Saturday, May 11th. Let's make exercise our medicine while celebrating all that we have to be thankful for as women!

In honor of Mother’s Day, we are highlighting our incredible Mother-Daughter TransFit clients! There will be more spotlights to come later this week, so be on the lookout!

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Lacy and Adeline Sinkwich

“I started working out at TransFit about 8 years ago. It was during a difficult time in my life when my father was dying from brain cancer. Meeting Caroline and gaining an understanding of how exercise can change not only your body but your mind and spirit as well helped me through a very difficult time. As soon as Adeline was old enough, I encouraged her to use exercise the same way. I wanted her to do it for her mind, body, and spirit. She has embraced the mission of TransFit and understands how it can help her manage anxiety and stress and even help her concentrate on her studies. Adeline has seen the benefits of exercise and has even experienced a difference in how she feels during the school day if she goes to the 5:30 am class, which is something I have never done! We are both so grateful for this place where we can take care of ourselves together and learn and be inspired by so many amazing women!” -Lacy

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Rebecca and Annabeth Bishop

“Annabeth and I are so thankful for each other and know that we are better together! God lovingly created us to do great things for Him, but we can only do that by being different from the world and living transformed. Whether ‘living transformed’ means nourishing our bodies with smart food choices, strengthening our muscles with exercise, or renewing our minds by studying God’s word, we are girls that support each other and make the most out of all we’ve been given!” -Rebecca

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Joy and Hannah Cooper

“Hannah and I have loved living Transformed with TransFit for so many reasons. Living transformed means that we get to worship our Heavenly Father together when we exercise. We usually come with great attitudes but there are days when we are struggling. More than once we have mouthed ”sorry” to each other while exercising as we renewed our minds to the truth of scripture at TransFit. Thank you, TransFit team, for continually spurring this Mother-Daughter relationship toward Christ-likeness.” -Joy

We may not be able to change the entire world, but we can change the world of at least one person.
— Tim Tebow

This is why we live transformed!

Fit for a Miracle 5K

Thank you for all your prayers and support for the Fit for a Miracle 5k! We are so thankful to have had such a great turn out to support ESP! We ended up having at least 400 people run the race and we raised funds for ESP’s new Miracle League Complex! With this new complex comes a variety of opportunities for the amazing people of ESP— people of ALL abilities! We want to give a huge shout out to Java Joy and Joy FM for bringing great coffee and music to the big day! Thank you to our sponsors, volunteers, runners, and walkers for making this day great, we couldn’t have done this race without you!

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We just want to thank these amazing sponsors again! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities!

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To celebrate you, we want you to join us at our FREE Mother’s Day run and workout with lululemon this Saturday! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Thank you for all that you do by being such an incredible woman in this community! We are so thankful for you!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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💪 Exercise is Medicine: Get Ready for a Total Transformation!

Sweet friend,

Can you believe May is here? We have been blessed with such lovely weather this week and we are excited for summer! If you are doing our TransFIVE day challenge, we want to encourage you to finish strong! You’re more than halfway there— you can do it!

Don’t forget to turn in your April Arms calendar challenge to win a prize! You can bring it into the studio, text a photo to any of our staff, or email us a photo HERE.

This month, it’s time for a total transformation challenge! The theme for this month is: Exercise is Medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting today! 

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We are challenging you to keep track of your exercise and nutrition this month using a points system! The calendar above will be used to keep track of your points. Log your points each day and at the end of the month, the person with the most points will win a free month of sessions!

So how does this challenge work? You will keep track of your exercise, nutrition, water intake, and reflection time each day through points. You can gain up a maximum of 5 points each day. Here’s the points breakdown:

  • 1 point for 80+ ounces of water

  • 1 point for 3 servings of vegetables

  • 1 point for 2 servings of fruit

  • 1 point for 30 minutes of exercise

  • 1 point for reflection time.

 Log your points for each day on your calendar and at the end of the month, we will total all the points to see who our winners are!

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What’s Happening in May

All-Access Pass: This month, get our All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

Mother Daughter Run/Walk: Join TransFit and lululemon for a mother-daughter community run/walk on Saturday, May 11th at 9 am! See below for more information!

HIIT Cardio: Continue to join us for HIIT cardio classes 5:30 am and 9:30 am on Tuesdays and 9:30 on Thursdays!

lululemon: TransFit is now a strategic partner with lululemon. Come to the studio and check out our merchandise. We will be restocking with new items often, so let us know what items you want to see!

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In honor of National Prayer Day tomorrow, we wanted to send you a message from our Director of Spiritual Development and Outreach, Pam Adams!

“On the National Day of Prayer, we are encouraged to give thanks and turn to God in prayer. This year’s theme is Love One Another, taken from John 13:34 “Love one another. Just as I have loved you.” 

Please join us in prayer today thanking God for his indescribable gift of Jesus Christ and asking that TransFit be known by our love for others through our generosity and kindness to those in our community in need, which will overflow in many expressions of thanks to God (2 Corinthians 9:12). Please pray that our Fit For a Miracle 5K/Miracle Mile benefitting ESP on Saturday will be a HUGE success and the Miracle League will be a blessing to many for years to come!”

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Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! The deadline to register on active.com is tonight at midnight! Use the code in the photo above for $5 off of your registration fee. Register online HERE!

You can also download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

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We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Here’s a great yoga flow to release glutes and hips in honor of our 5K this weekend! Click the image to download it.

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

We can’t wait to live transformed with you this May!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

👊 Get Ready! The TransFIVE Day Challenge Starts Tomorrow!

Sweet friend,

We hope you had a wonderful weekend, relaxing and spending time doing what you love! We wanted to remind you to join us in our TransFIVE day challenge, which starts TOMORROW! Your transformation starts tomorrow and we are so excited to take this journey into a healthier lifestyle with you! To help kickstart your transformation, come workout with us! You can schedule sessions on our free app HERE!

This ebook includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! Plus, this year we updated it with our favorite spring recipes!

Download the challenge for free NOW! This incredible deal will not last long!

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This week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. 

Our team is doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge this week!

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Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! You can download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

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We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We have exciting news for May!

To help you finish April strong and start a new month, we are offering our monthly All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

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We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

🔥 Are You Ready to Kickstart Your Transformation? Try Our TransFIVE Challenge!

Sweet friend,

We have had such an incredible week in the studio with you! April is almost over— make sure you turn in your April Arms Challenge calendar to win a prize! You can bring it into the studio, text a picture to our staff, or email us a picture to transfitathens@gmail.com.

Get excited! It’s time for our TransFIVE Challenge! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! We’ve updated the TransFIVE program using our favorite spring recipes, so whether you’ve participated before or this is your first time, you can benefit from the challenge!

This week only, you can download the challenge for FREE! Click the button below to download the Spring TransFIVE challenge.

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What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits, and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads, and pastas. We believe you can do anything for five days! These five days will allow you to reset your mind, shifting your focus back to your transformation goals! Let’s start May feeling our very best!

Next week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on our Creator and love Him with your WHOLE self. 

Our team will be doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge next week!

Are you ready to crush your summer goals? We want to connect with you!

We are offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything else you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

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Fit for a Miracle 5K

TODAY is the LAST DAY to pre-register for this event at the reduced cost!

After today, registration will increase to $30 and you will not be guaranteed a t-shirt. You can register for this event online HERE or download the mail-in registration form.

Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

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We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

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We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

🔥 New Total Body Workout for #MondayMotivation!

Sweet friends,

We hope you had a wonderful Easter with your family celebrating Jesus’ resurrection! This week, we encourage you to finish April strong! Keep filling in the April Arms challenge and submit them to us in order to win a prize. Let’s do it!

Get excited about our spring TransFIVE Challenge coming up next week! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plans, grocery lists, recipes, tips, daily inspiration, and more! Check your email later this week for an updated Spring version of the challenge.

You only need a bosu ball and a set of dumbbells for this incredible total body workout! To do the 4th exercise in this workout (Bosu Ball Transformer), do a plank holding the ball, jump your legs to outside of the bosu, then lift the bosu above your head. This workout will get your heart rate up and ignite your core muscles!

We are still offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

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Fit for a Miracle 5K

Friday is the LAST DAY to pre-register for this event! After Friday, the cost will increase to $30 and you will not be guaranteed a shirt.

This week, registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile. You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

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We are so grateful for these amazing sponsors! These generous donations will help ESP build their Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register for FREE on our app HERE!

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We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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✝️ Happy Easter Weekend! Celebrate with New Recipes!

Sweet friends,

We want to wish you all a Happy Easter weekend on this Good Friday! Our hope for you this Easter is to enjoy your family and celebrate Christ’s resurrection!

As we've been celebrating "Holy Week" and following the April reading plan from the Gospel of Luke, we remember that today on Good Friday, the day Jesus was crucified, God was at work. The darkness of this day would be overshadowed by joy a couple of days later with the discovery of Jesus' resurrection. Luke 24: 6-7

 He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: “The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.” As we celebrate Easter this Sunday, may we know by faith the forgiveness of our sins, a life of purpose meant to bring glory to God, and everlasting joy that does not end with death, because He is Risen!

Happy Easter to all our amazing friends and clients! Please keep following along with us in our April Bible reading plan. Download the free ebook below!

Honor the amazing body that God has given you and fuel yourself with nutritious treats 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! Below are four healthy Easter recipes you can enjoy without feeling sluggish later! You can find way more recipes like these on our website HERE.

Try these recipes for your Easter celebration and share them with us on social media! Follow us on Instagram HERE and Facebook HERE!

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Spring Breakfast Casserole

Ingredients:

  • 1 lb lean ground turkey

  • 1 cup of grits

  • 2 cups light cheddar cheese

  • 5 eggs

  • 1/2 cup skim milk

  • Salt & pepper to taste

Instructions:

  • Brown turkey sausage in a skillet, then crumble in the bottom of a casserole dish.

  • Cook grits and add cheese (stir to smooth, let cool).

  • Beat eggs, milk, salt, and pepper together. Add to grits mixture.

  • Pour over sausage in casserole dish.

  • Bake at 350 for 1 hour. (You can refrigerate the night before or even freeze and put in the refrigerator the night before)

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Easter Salad with Lemon Dressing

DRESSING

Ingredients:

  • 1/4 cup fresh squeezed lemon juice

  • 2 Tbsps unsweetened almond milk

  • 2 Tbsps apple cider vinegar

  • 4 Tbsps extra virgin olive oil

  • 1 tsp organic prepared dijon mustard

  • 1 Tbsp poppy seeds

  • Pinch sea salt

Instructions:

  • Whisk all ingredients.

  • Serve immediately or refrigerate up to 2 days, whisk again immediately before serving.

SALAD

Ingredients:

  • 8 oz organic baby spinach

  • 1 diced peach

  • 1/2 cup fresh blueberries

  • 1/2 cup sliced strawberries

  • 3 Tbsps sliced raw almonds

  • OPTIONAL: 1/2 lb fresh, small asparagus. Chop to use just the tips.

  • 4 oz chopped goat cheese

Instructions:

  • Combine all ingredients in a large bowl and serve with Poppyseed Dressing. Enjoy!

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Garlic Roasted Carrots

Ingredients:

  • 24 baby carrots, tops trimmed to 2 inches

  • 2 tablespoons olive oil

  • 2 tablespoons balsamic vinegar

  • 5 cloves garlic, minced

  • 1 teaspoon dried thyme

  • Kosher salt and freshly ground black pepper, to taste

  • 2 tablespoons chopped parsley leaves

Instructions:

  • Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

  • Place carrots in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

  • Place into oven and bake for 35-40 minutes, or until tender.

  • Serve immediately, garnished with parsley, if desired.

Recipe credit: https://damndelicious.net/2015/01/17/garlic-roasted-carrots/

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No-Bake Chocolate Peanut Butter Cookies

Ingredients:

  • 1/2 cup natural peanut butter

  • 1/4 cup honey

  • 1/4 to 1/2 tsp sea salt

  • 1/4 cup coconut oil

  • 1 tsp vanilla

  • 2 tbsp cocoa powder 

  • 1 cup quick cooking oats

  • 1/4 cup shredded coconut

Instructions:

  • Line a baking sheet with wax paper and set aside.

  • Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

  • Add quick cooking oats and mix well.

  • Add coconut and stir until completely combined.

  • Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

  • Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

  • Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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Happy Easter from our TransFit family to you!

Check out our website for blogs, inspiration, recipes, workouts, and so much more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

#MondayMotivation ✨

Sweet friends,

In honor of the Boston Marathon today, we wanted to inspire you with this amazing scripture! God has chosen to give you this race of life! Complete the course and give the honor and Glory to Him. The path will not always be easy; often, it is long and treacherous. We may want to give in. But, you have a finish line to cross! Ask the Lord for the strength and perseverance to finish strong!

To help keep you accountable, we are offering 10% off of our 1-1 sessions! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons for the next two weeks! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Check out this incredible arm and glute workout for runners! All you need is a stability ball and a couple of free weights. You can find this workout and so many more on our YouTube channel HERE. You can also find free workouts on our website HERE and app HERE!

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Try these wall postures to reset and revive your body after a run or workout! These poses are restorative yoga postures that allow the mind and the body to relax, relieving stress and tension. Here are 3 key benefits of doing these postures:

  1. Relaxation: These poses in combination with controlled breathing lead 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.

  2. Stretches hamstrings and lower back: The angle of the body in these poses reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. In poses like Legs Up the Wall, the closer your hips are to the wall, the more stretch you'll create in your hamstrings.

  3. 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.

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Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a couple of weeks away! You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

TODAY is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

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Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

  • 1/2 cup natural peanut butter

  • 1/4 cup honey

  • 1/4 to 1/2 tsp sea salt

  • 1/4 cup coconut oil

  • 1 tsp vanilla

  • 2 tbsp cocoa powder 

  • 1 cup quick cooking oats

  • 1/4 cup shredded coconut

Instructions:

  • Line a baking sheet with wax paper and set aside.

  • Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

  • Add quick cooking oats and mix well.

  • Add coconut and stir until completely combined.

  • Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

  • Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

  • Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

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Contact a TransFit Staff Member

Lisa Patton: Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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💪 It’s Time! Let’s Make Change Happen!

Sweet friends,

Do you have goals you want to meet this spring? Are you ready for a transformation? Well, we are here to help you and to do that, we are going to keep you accountable! Accountability is the key to unlocking your transformation! We all have days when we make excuses to not exercise or eat healthy. However, having an accountability partner or community to motivate us on those days is what keeps us on track to meet our goals! Let TransFit be your accountability community!

Doing one thing alone won’t lead to transformation, but when you combine God’s power with exercise, nutrition, and encouraging accountability, anything is possible!

Our Team Wants to Meet with You!

HOW to make change happen: Our team wants to help keep you accountable by meeting with you! For a limited time, we are offering 10% off of our 1-1 sessions. To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, Caroline will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons. If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

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Don’t forget to keep filling out your April calendar! We posted an amazing arm and core workout yesterday— check it out on our Instagram HERE!

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Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a few weeks away! You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

Monday is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

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Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

  • 1/2 cup natural peanut butter

  • 1/4 cup honey

  • 1/4 to 1/2 tsp sea salt

  • 1/4 cup coconut oil

  • 1 tsp vanilla

  • 2 tbsp cocoa powder 

  • 1 cup quick cooking oats

  • 1/4 cup shredded coconut

Instructions:

  • Line a baking sheet with wax paper and set aside.

  • Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

  • Add quick cooking oats and mix well.

  • Add coconut and stir until completely combined.

  • Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

  • Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

  • Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

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Contact a TransFit Staff Member

Lisa Patton: Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

We can’t wait to see you COME ALIVE in the studio this month!

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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