Kids get active! Family Couch to 5k Program!

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Summer is a great time to be outside -running for fun, or training for a race. I love talking with mothers who are doing both, and they tell me how much their kids want to run with them. It's always a great idea to get your child to start a healthy habit, but we need to be cautious about the right way to do so. Just because children seem hyperactive and energetic, doesn't mean they'll be ready to run a few miles right off the bat! Kids need a plan, just as adults do, and they need incentives along the way. Download the chart below for a Kids Couch to 5k Program. This program is designed to gradually build up endurance through 10 stages until they are ready to run for 30 minutes straight! Add in games like a scavenger hunt,capture the flag, or dodge ball as fun running games! Start this program with your kids for some fun family bonding, and you may even spark a passion for a lifetime of running on the way!

kids couch to 5k

Even though this program is designed for children, it can be used by anyone to train for a 5k. If you find it hard to start the regimen by yourself or with your children Transfit offers customized running plans for people of all ages and levels- we love walkers too!!!

Please email me at transfitathens@gmail.com if you would like to discuss a customized running program or visit http://www.transfitathens.com/running.html

Remember to stay hydrated and to stretch with any physical activity for best results!

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Happy running,

Caroline

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

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.

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!

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

Blessings,

Caroline

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

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!

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

Power Up with this Plyometrics Workout!

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!

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!

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!

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

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​

5 Ways to Get a Workout in on Vacation

We all know the feeling. You leave for a vacation with the best intentions to stay active, but before you know it the week is over and you've done nothing. It's easy to make excuses- "oh I didn't have a gym to go to" or "there was just no time"- but you are better than excuses! You find time in your day to day life to exercise, and there are lots of great workouts you can do without a gym!

1. Pack a resistance band and a jump rope in your suitcase. These take up virtually no space, but can help you take a workout to the next level on a vacation. The jump rope is a great way to boost your cardio for the day, so try jumping for a few minutes before every workout or when you first wake up in the morning. Use the resistance band for a variety of exercises such as lateral raises, standing chest presses, bent over rows, and lateral band walks.

2. Walk it out. In a place with lots of cool sites to visit?  Wear a pedometer or a FitBit and try to hit at least 10,000 steps a day. Want to take it to the next level? Go for a run around these sites instead!

3. Get out of your comfort zone. Oftentimes vacation spots have the opportunity for you to try new sports like kayaking, paddle boarding, or surfing. Take an afternoon to try something new, and I guarantee you'll be sore in new places before you know it!

4. Catch up with family. If you're visiting relatives, you'll want to spend some time catching each other up on the changes in your lives. Instead of doing this on a couch, take a walk around the neighborhood. You'll get to hear new things, and you'll get your endorphins flowing which will help you bond more!

5. Start your day with a body weight workout! Pushups, crunches, Russian twists, squats, etc. are an excellent way to build muscle without needing access to gym equipment. Alternate sets of exercise with periods of rest for a full body workout.

Try this TURN UP THE HEAT FULL BODY WORKOUT on your vacation or anytime you need a full body workout!  All you need is one set of dumbbells and your phone or a timer. Set your timer for 45 seconds of work, and 15 seconds of rest! I did this workout many times in my parents living room in North Carolina when I couldn't get out to the gym for a workout. I was energized after completeing 2 rounds and each of the major muscle groups where used! Can't wait to hear your success stories!

Blessings,

Caroline

Advance Your Athleticism: April Arms Challenge!

April is the perfect time to advance your fitness and nutrition goals. One important step is advancing your athleticism, which is why this month's challenge is the April Arms Challenge! Send me a picture of you doing each exercise on the calendar and you will be entered to win an awesome prize! Get your family and friends to join you too. This is a great way to tone up your muscles and get in the habit of doing exercises daily. Click on the link below to download the calendar and get started!

April Arms Challenge

Here are some of the exercises!

Blessings,

Caroline

Staying AB-solutely Committed

March is off to a great start! I'm so happy to be working with some great people in the Maximize Your Motivation for March program! If you would like to join, please email me at transfitathens@gmail.com to get started.

What is your TRUE motivation? 

To truly maximize your motivation you have to

KNOW your motivation!

What is your MOTIVATION for better health???

1. ___________________________________________________________

One of our key focuses for the Maximize Your Motivation for March program is commitment.

"Commit everything you do to the Lord. Trust him, and he will help you" -Psalm 37:5

God is not promising things will always be easy, in fact it is the tree which weathers the most storms that often grows to be the strongest! We must trust that we can handle the challenges he sets before us, and commit to seeing our goals through.

This week let's commit to strengthening our core by working on our abdominal muscles. Set aside 10 minutes every day to get in a great workout that will help lay the foundation for future exercises. Watch the video below for one of my favorite ab routines (with my favorite assistant)!

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Blessings,

Caroline

Jump Rope for Heart Health

I will praise you, O Lord, with all of my heart; I will speak of all of your wonders. Psalm 9:1

Keep your heart strong and your spirit invigorated with a challenging jump rope workout! A jump rope is often one of the most overlooked pieces of fitness equipment. They are inexpensive, easy to transport, and can be used anywhere. Jumping rope is a great way to burn calories and get a cardio workout finished in a short period of time. 

The ideal jump rope workout uses short intervals of different exercises to alternate between cardio and strength work. This allows you to have a full body workout while strengthening your heart through the cardio exercises. Your family will also like this fun workout -kids love to jump rope! 

Remember to  warm up beforehand and stretch afterwards to prevent injuries!

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A short demonstration video is on Instagram (@transfitathens) and can be seen above!  Can't wait for you to give this workout a try! Let me know how you like it! If you need help designing your home workout plan, nutrition plan, or exercise plan please email me at transfitathens@gmail.com.

Blessings,

Caroline

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 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!

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"

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

May Client Spotlight: Luci Furlow

Exercise is medicine is the theme for May! Last week I posted on gardening as a great form of exercise and the May client spotlight, Luci Furlow, is a perfect example of living a healthy active lifestyle and Luci loves to garden!   Luci & her husband, Mack own Seasonal Color Greenhouses in Athens.  Luci  is not only an amazing gardener but she is an devoted mother, wife,  and friend!  Luci started working out at TransFit over nine months ago and has amazed me with all that she has accomplished in such a short time! What I love about Luci is her quiet, yet very determined, hard-working spirit! Her attitude inspires all those who are around her daily!  When Luci puts her mind to a task: watch out world--- anything is possible! Congratulations Luci for reaching a personal goal this year and for committing to living a healthy family lifestyle. Can't wait to see what the future hold for you!!!

In Lucy's words...

I have always found time to exercise since I was a teenager - I enjoy walking and  doing strength and cardio fitness classes.  My husband, Mack, won a free TransFit session at a charity raffle, and he was so happy to give it to me. Caroline has really opened my eyes to taking care of this body that God has created just for me - be it healthier eating, making the time for exercise, or knowing when to rest. I am grateful for the many gifts God has given me, and I want to be a good steward of those gifts - including my health and the health of my family!

Exercise is great for my physical AND mental well-being. I attend a weekly Transformer class, and I leave feeling strong and ready to tackle the rest of my day! Caroline is such a positive, caring and encouraging person, and she makes every minute count when you are with her. On other days I will run, walk, or strength train using an at-home workout. I feel so much better if I get in 5 days of exercise in each week. Finding the time can be challenging when those busy weeks come up, but I just schedule it on my daily to-do list like it's any other item to check off. Fortunately, my work is fairly active - Mack and I own Seasonal Color Greenhouses, a plant nursery here in Athens. I have many days during our busiest seasons where I am planting containers for residential clients for a few hours each weekday.

In April, I ran a half-marathon in Nashville - which is something I said I would never be able to do. I trained for 16 weeks - very slow and steady - and when I crossed the finish line, I was beside myself and even cried! Mack did the full marathon, and we were happy to have those accomplishments to celebrate. It was such a fun trip to get away with family and friends to run a great race in a cool city - and then go out and enjoy ourselves!

As far as my goals that I am currently working on, healthy eating has to be at the top. I am much more aware of the food and drink I take in when I write it down each day. My eating habits have certainly improved over the last 6 months. I really do feel better when I eat well and drink plenty of water! Planning meals is another great way to ensure I am getting in "good for me" food. The busy weeks do catch up with me, and I won't eat as well as I should - and I can feel the difference.

It doesn't happen every night, but our family likes to gather for "family dinner" often. I enjoy cooking supper to wind down the end of the work and school day - and sitting down to eat with our family of 4 is sometimes the best part of my day! One of our favorite family dinners (super fast, budget-friendly, and everyone will eat it!) is Spaghetti! I serve it with spinach salad (add in whatever veggies you have on hand - carrots, tomatoes, avocados, etc. - and dress with a fresh vinaigrette)! Enjoy!

Family Night Spaghetti 

Serves 6 (easy to double and freeze)

• 12 oz. whole wheat spaghetti noodles
• 3/4 lb. ground sirloin (or venison)
• 1 c. chopped onion
• 2 garlic cloves, minced
• 3/4 c. dry red wine
• 1 26 oz. jar of pasta sauce (with no added sugar or cheese)
• 2/3 c. milk (I use skim)
• 1/2 t salt
• 1/4 t pepper
• Grated parmesan cheese (optional)

Brown meat over medium-high heat. Drain meat, if necessary. Add onion & garlic, and saute for 3 minutes. Add wine, and cook for 3 minutes. Add sauce, and bring to a boil. Reduce heat to low and simmer. (Cook noodles while it simmers.) Stir milk into sauce, and simmer another 2 minutes. Serve sauce over pasta. Sprinkle with parmesan cheese, if desired. 

HEALTHY ACTIVE FAMILY VACATIONS

Summer vacations are in full swing as we head into July. Make your summer vacation a healthier one this year by making time to eat healthier foods, take a longer walk or run on the beach, or play active games with the family at your destination. Enjoying these extra moments with family helps you relax and refuel for the upcoming months. I have recently heard of so many families making better choices for their family vacations that I had to brag on them in hopes to inspire YOU to plan a more active, healthy family vacation this year.

Valerie Langley and her family organizes an entire family beach 5k equipped with water stops and 5k t-shirts! Each year the 5k group has grown, with a record turn out this year, and Valerie achieved a record time of 25 minutes!

Langley Family 5k Photo 2013

The Kilgore family has made a change from staying in a hotel in Amelia island to staying in a condo with a full kitchen so they can prepare their meals and not eat out as often.  Some of Suzanne's families favorite staples are yogurt parfaits, smoothies, and raw veggies (such as cucumbers and carrots) with hummus.

The Kilgore Family getting ready to enjoy a family vacation!

The Bennett family next week plans to join together for a family vacation after many family members run the Peachtree road race. Their 4th of July festivities include purple cable slaw & roasted beets in a vinaigrette, followed by yoga on the grassy lawn! WOW!

Russell & Charles Bennett on a healthy active beach vacation!

Kelly running to the bike in the Williamsburg Half Iron Man!

Friend, Jason Matthews, high fives his kids during the Williamsburg Half Iron Man race!

I just love these fresh ideas! Our family just returned from a trip to Williamsburg, Virginia where my husband, Kelly, competed in his first Half Iron Man in 17 years.  A company named Rev 3 organized the race and touts this event as a family friendly race with a 1 mile glow run, a family adventure course, and the triathlon. At the race finish, the company sets up jumpy houses, face painting, hoola hoops, and poster decorating making it fun for all! We like to incorporate our family vacations with a race or active event - so the days after the race we toured Colonial Williamsburg, slid down the water park rides, and experienced roller coasters at Busch Gardens!

The Matthews family also traveled to Williamsburg to enjoy a fun, active family vacation. Jason, UGA Accounting Professor, has recently started competing in triathlons and over the past year has transformed his lifestyle completely.  His wife, Pam, and four children enjoy coming to support him in his new found passion!

Eating healthy at these theme parks and vacation destinations  can be tricky, but planning ahead makes it possible!!! We always pack a backpack full of water bottles, nuts ,apples ,and premade sandwiches in case of those "I am starving!" moments. Of course, we let the kiddos have a treat while out, but trying to teach them to make their own smart choices will help them to become stronger and healthier so that they can grow strong and enjoy all the Busch Gardens rides!

Here is a list of some vacation travel snacks for you to pack! Never leave home without your cooler in your car!

Top 10 Healthy Vacation Snacks

1. Bottled waters 2. Apples 3. Almonds/Walnuts 4. Cheese sticks 5. Luna Protein Bars & Kids Cliff Bars 6. Grapes 7. Dry cereal in Ziplock bags 8. Pretzel thins 9.Raisins 10. Whole wheat peanut butter crackers

kids clif bar

cheesesticks

Blessings, Caroline

The Ward Family Pre-Race!