5 Foods to Lose Body Fat & Nourish Your Body!

Sweet friends,

This month we want to encourage you to nourish your mind, body and spirit. We can nourish our bodies by making healthy food choices and giving our body the super foods and nutrients that it needs to thrive. We wanted to share with you 5 of our favorite foods to help you loose body fat and trim excess fiscal fat from your abdominals!

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5 Foods to Help Trim Belly Fat

Green Tea

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Green tea is one of the healthiest beverages for the body and is filled with antioxidants and plant-based compounds that can help improve your overall health. Green tea is also a great caffeine source, but it does not contain near as much as a normal cup of coffee. Some studies even show that green tea may help boost your metabolic rate and increase fat burning! Tulsi green tea is one of our favorites, and we encourage you to have a cup with breakfast or your afternoon snack this week!

Walnuts

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Walnuts are the super nut! These nuts provide healthy fats, fiber, vitamins, and minerals— and that’s just the beginning of what they can do for your health! Walnuts can also help reduce inflammation and support a healthy gut. Because they are calorie-dense, eating walnuts can even help control your appetite, making you feel full quicker and longer! Try our Walnut Crusted Pork Tenderloin recipe for dinner this week!

Sweet Potatoes

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Sweet potatoes are one of the best side dishes for you, and they are amazing on top of a salad or with chicken for the fall! They are packed full of Vitamin A and Vitamin C, which fight against aging and disease. Sweet potatoes also keep you full longer and can help you burn fat, while also keeping your sugar levels from spiking! Check out our recipe for Maple Roasted Sweet Potatoes and try it with your family this week!

Kale

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This low calorie food is packed with nutrients that you need in your body every day! Kale is an excellent source of Vitamin C and is one of the world’s best sources of Vitamin K, which is crucial for blood clotting. Kale is also low calorie, but provides a bulk that will make you feel full! This food is a WIN! Try our recipe for a Chopped Kale Salad with Butternut Squash and Chickpeas.

Salmon

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Salmon is an excellent source of protein, which is a vital component of weight loss. This food is particularly high in omega-3s, which help reduce inflammation and reduce hormones in the body. Add salmon to the top of your salad or try our recipes for Blackened Salmon Tacos or Spinach Stuffed Baked Salmon.

We would like to share a meal plan to help guide your meals through this holiday season! Did you know we have FREE MEAL PLANS available on our website. Download them HERE!

We also have a Fall Meal Plan that you can purchase for only $9.99! This meal plan was created by our registered dietitians, Kaeti Shurling and Katie Woodall and includes four weeks of meal plans, recipes and grocery lists. Download it at the link below!

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It’s almost time for our Holiday Extravaganza! For those of you that have never participated, this is your year! The goal is to maintain your weight through the holiday season! The cost is $20 to participate. Weigh-ins will begin the week of November 12-16.

If you maintain your weight, you get your entry money back in January when you come back to weigh-in! If you gain weight, your money stays in the bucket! At the end of the holiday season, we will re-weigh and the biggest loser gets to keep ALL of the leftover money! The top-five finishers will also receive a gift!

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Join us in the studio for a session! We have TWO yoga classes to help you nourish your mind body and spirit. Come join our new instructor, Emily Deitz on Mondays at 5:30 p.m. or Caroline on Fridays at 9:30 a.m.

This 55-minute yoga session will increase flexibility and core strength. The postures are connected through the breath for a transformative and balancing effect. The yoga session will burn fat, increase endurance, flexibility and strength. The session will inspire you physically and mentally to live transformed in mind, body and spirit.

Sign up for the session on our app at the link below!

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Please let us know how we can encourage you and help you reach your goals! Please email us if you have any questions or if you would like to schedule a one-on-one session or an appointment with one of our nutritionists at transfitathens@gmail.com.

Blessings,

Team TransFit

5 Halloween Recipes to Help Curb Your Sugar Cravings!

Sweet friends,

Halloween is one of the most fun holidays of the year as we dress up and spend time with our family and friends! But with all of that fun, comes a lot of temptations to eat sweet treats and candy. Don’t worry! We have some healthy recipes that you can eat before you take your kids trick-or-treating that will help curb some of those sugary cravings and some healthy Halloween treats that you can your family can all enjoy!

Try our White Chicken Chili recipe or our Kale Apple Salad recipe for Halloween dinner to help fill you up so you don’t want to reach for sweet treats!

White Chicken Chili

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White Chicken Chili

Yields: 6 servings

Ingredients

  • 1 32-ounce box chicken stock(organic)

  • 3 cans white beans, left undrained  (use all different types to add variety)

  • 5 cups cooked chicken (rotisserie or boiled)

  • 1 16-ounce jar salsa(use fresh salsa-- this the key)

  • 1 8-ounce block pepper jack cheese, grated

  • 2 teaspoon ground cumin

  • 2 cloves garlic, minced

  • Black or white pepper to taste

  • 1/2 cup finely crushed corn chips (optional, if you like your chili thicker)

  • Sour cream, for garnish

Directions

  • Place all ingredients except the corn chips in a crockpot. Cook on high until the cheese is melted.

  • Chili may also be cooked on the stovetop over medium-high heat until cheese is melted.

  • When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips, cheese and/or sour cream and serve.

Kale Apple Salad

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Kale Apple Salad

Ingredients

  • 2 tablespoons olive oil

  • 2 teaspoons apple cider vinegar

  • 1 teaspoon lemon juice, freshly squeezed

  • 6 cups kale, torn, and big ribs removed and discarded

  • 1/2 apple, cut into thin, 1" pieces

  • 1/3 cup walnutschopped and lightly toasted

  • 2 tablespoons goat cheese

  • 1/4 cup cranberries

Directions

  • In a small jar, combine the olive oil, vinegar and lemon juice. Secure the lid and shake vigorously to combine.

  • Place the kale leaves in a large salad bowl. Pour and massage the olive oil mixture into the leaves with your hands.

  • Throw the apples, walnuts, goat cheese and cranberries on top of the kale and lightly toss to combine.

These three fun, Halloween-inspired treats are perfect for the entire family!

Monster Mouths

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Monster Mouths

Ingredients

  • Apples

  • Lemon Juice

  • Peanut Butter

  • Almonds, peeled

Directions

  • Slice the apples into pieces that look like lips (just a standard slice will work)

  • Place the sliced apples in a bowl or lemon water for about 10-15 minutes so they don’t brown.

  • Heavily spread peanut butter on top of each apple slice.

  • Stick the “teeth” into the peanut butter of one apple slice.

  • Place an apple slice without teeth on top.

Jack-O-Lantern Juice Smoothie

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Jack-O-Lantern Juice Smoothie

Ingredients

  • 1 cup almond milk

  • 1 cup frozen peaches

  • 1/2 cup pumpkin puree

  • Handful of carrots

  • 1 serving vanilla protein powder or Greek yogurt

  • 1/2 frozen banana

  • 1 tbsp flax seed

  • Crushed ice

  • Honey to taste

    Directions

  • Blend until smooth in the blender! Enjoy!

Frightening Fruits

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Ingredients

  • Bananas

  • Chocolate chips

  • Clementines

  • Celery

Directions

  • For the ghosts, take each banana and slice in half. Add a chocolate chip for the mouth. If you have mini chocolate chips, use these for the eyes. If not, slice a regularly sized chocolate chip in half.

  • For the pumpkins, peel each clementine, making sure to keep the segments together. Cut small pieces of celery and use these as stems.

Have a happy, healthy and safe Halloween with your kids! If you are coming to a session at the studio on Wednesday, please dress in a costume! As we finish Optimism in October, let’s

This week is the LAST week of the Outdoor Runner’s Group! Come join personal trainer and running coach, Lisa Patton on Wednesday, October 31st for the last session of the year! You can sign up on our app HERE or on our website below!

We challenged you to be active and stretch every day in October! Below is a handout to give you ideas for stretches that you can do at home. As we finish out the month, don’t forget to keep filling out your calendars for Optimism in October! Send us or bring in your calendar for a chance to win a FREE MONTH of sessions!

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Happy Halloween! Please email us if you have any questions or would like to set up a nutrition or one-on-one session at transfitathens@gmail.com. We can’t wait to see you in the studio!

Blessings,

Team TransFit

Three New Fall Recipes You NEED To Try!

Sweet friends,

It’s October, which means it’s officially FALL— FINALLY! Bring on that cooler weather! It also means it’s time for new healthier, delicious fall recipes! We are so excited to share some of our favorites with you! Approved by our TransFit Nutritionists.

You and your entire family can enjoy these recipes, and fall is a great time to encourage your kids to help out in the kitchen! It’s a win for everyone!

Porter’s Favorite Pumpkin Bread

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Porter’s Favorite Pumpkin Bread

Ingredients:

  • 1 cup light brown sugar

  • 2 large egg whites

  • 1 cup pure pumpkin

  • 1/2 cup canola oil (or substitute coconut oil)

  • 1/3 cup low-fat plain yogurt (I used 2% organic Greek yogurt)

  • 1 tsp vanilla extract

  • 1 cup all-purpose flour

  • 3/4 cup whole wheat flour

  • 1 1/2 tsp baking powder

  • 1 tsp ground cinnamon

  • 1/2 tsp ground nutmeg

  • 1/2 tsp baking soda

  • 1/2 tsp salt

Instructions:

  • Preheat oven to 350 degrees.

  • Spray metal loaf pan with nonstick cooking spray with flour.

  • In large bowl, combine brown sugar and egg whites.

  • Add pumpkin, oil, yogurt and vanilla extract, and stir to combine.

  • In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt.

  • Add flour mixture to pumpkin mixture, and stir until just combined (don’t overmix!)

  • Pour batter into prepared pan.

  • Bake 45 to 50 minutes. Cool in pan for 10 minutes.

  • Invert pumpkin bread onto wire rack. Cool completely.

Pumpkin Turkey Chili

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Pumpkin Turkey Chili

Ingredients:

  • 2 lb. 99% lean ground turkey breast

  • 3 15 oz. cans of great northern beans, or kidney beans

  • 1 15 oz. cans of pumpkin puree

  • 1 onion, chopped

  • 3 cloves of garlic, minced

  • 1/2 tbsp chili powder

  • 1 tbsp oregano

  • 1 tsp black pepper

  • 2-3 cups of low sodium chicken broth

  • 1 tsp olive oil

  • Salt to taste

Instructions:

  • Spray a large frying pan with oil, and over medium, cook the turkey, onion and garlic for about 4-5 minutes or until mostly white.

  • Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.

  • Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.

  • Garnish with avocado, greek yogurt, cilantro and salsa! Enjoy!

Apple Cinnamon Energy Bites

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Apple Cinnamon Energy Bites

Ingredients:

  • 1 1/2 cup oats

  • 3/4 cup organic creamy nut butter of choice

  • 3/4 cup honey crisp apples, grated, small

  • 1/3 cup finely chopped walnuts or pecans

  • 1/3 cup ground flax seed

  • 1/3 cup local honey

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • 2 tbsp Chia seeds

  • 1/3 cup chocolate chips

    ** optional

    Instructions:

  • Stir all ingredients together in a bowl until combined.

  • Cover and chill in a bowl 30 minutes.

  • Roll into 1 inch balls. Store in an airtight container! Enjoy!

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Need more great fall recipes? We are offering a NEW Fall Meal Plan for only $9.99! The plan was created by our registered dietitians, Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes!

If you would like to set up an appointment with our registered dietitians or nutritionists, please feel free to email us at transfitathens@gmail.com. We can’t wait to encourage you this week as you commit to your health!

Blessings,

Team TransFit

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Curb Your Sugar Cravings With These 5 Tips!

Sweet friends,

We are halfway through our TransFive 5-Day No Sugar Challenge! You’re almost there, and we are so proud of you! In the challenge, we are reviving our body, mind and spirit by eliminating sugar! The eBook includes a meal plan, recipes, tips, a getting started guide, daily inspiration and more! It’s not too late to join the challenge! Download our FREE eBook below!

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As we know, eating refined and processed sugar can have a negative impact on your health! As we reach the halfway point of our TransFive No Sugar Challenge this week, you may be starting to crave sugar and being tempted to reach for that pack of candy! Be STRONG! Here are three tips to satisfy your sweet tooth and curb those sugar cravings this week!

  1. Brush your teeth

    Brushing your teeth can help stop those sugar cravings! Not only will you have fresh breath, but you won’t want to eat any sugar after brushing!

    2. Drink hot tea

    Drinking hot tea can not only help you curb your sugar cravings, but it can also help fill you up. If you’re reaching for sugar for a boost of energy, grab some green tea! You can also try mint tea, lemon balm tea or carob tea.

    3. Chew sugar-free gum

    Chewing sugar-free gum is a great way to stop those sugar cravings! Step out of your comfort zone, and break that habit! Instead of reaching for that piece of chocolate or sweet treat after dinner, pop in a piece of sugar free gum!

    4. Reach for fruit

    Grab some fruit when you are tempted by sugar cravings! Sugar is a source of natural sugar and will keep you from reaching for processed sugar while also giving your great fiber and nutrients. You can eat raw fruits, put fruits in your morning smoothie or infuse your water by adding a few berries to stop cravings!

    We have great smoothie recipes in our TransFive No Sugar Challenge eBook! It’s not too late to join us! Download it HERE.

    5. Go for a walk

    When you start craving sugar, go for a walk around the neighborhood or get a change of scenery to keep your mind off the sugar that you are craving. Not only will this curb your sugar craving, but it will help you reach your daily goal of exercise! It’s a win-win!

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You can do this! You’ve already made it halfway through the challenge, and we are so proud of you! Please reach out to us to tell us how you are doing with the challenge at transfitathens@gmail.com and use the hashtag #TransFit5 on social media!

If you have any questions or would like to set up an appointment with one of our registered dietitians, please email us at transfitathens@gmail.com. You can also sign up for sessions on our app HERE and our website HERE!

Blessings,

Team TransFit

Your 5 Day Plan to Transform Your Nutrition!

Sweet friends,

What an amazing month celebrating strength in September! We’re gearing up for our last full week of the month, and our team would like to challenge you to strengthen your nutrition!

Nope, we’re not talking about bicep curls using cans of black beans (although we should try that!) We’re talking about committing to better nutrition just as we commit to our workouts!

So, what exactly are we committing to? Five consecutive days of no sugar! That’s not even a full week — just five days!

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As your personal trainers and nutritionists, we know the effort you put into each workout! We see the sweat and the hard work you put into every single rep. We want you to feel just as good on the inside!

For this 5-day challenge, we encourage you to reach for clean, unprocessed foods, and carefully choose wholesome foods that will fuel your body without any added sugars!

Of course, you can eat fruit or foods that naturally contain sugar. But for five days, avoid processed foods that contain any form of sugar in its ingredients!

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If you’re already wondering how you can manage this or you’re feeling like this is way out of your comfort zone, remember — it wouldn’t be a “challenge” if it didn’t challenge you!

Let’s remember the second part of our September theme: Stronger Together! So ladies, remember that we’re taking this challenge with you! We’re right alongside of you, cheering for you as always!

The first thing we want you to do is pick up your phone and text or email a friend, family member or one of us at TransFit. Let someone know that you’re taking the challenge for extra accountability! We believe in you and know that accountability is KEY!

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5-Day Challenge Steps to Success

1. Clean out.

Take a few minutes over the weekend to clean out your pantry and fridge. Get rid of any foods that might be a temptation. 

2. Plan.

It’s hard to be successful without a plan, and we made it easy for you — follow this link to download our 5-day challenge meal plan. Every meal, including snacks, are already planned for you! The dinners are quick and family-friendly. Simply print it out and keep it posted on your fridge! Extra accountability, right?

3. Prepare.

We made this step easy for you, too! Along with your meal plan, we’ve included a grocery shopping list! Once your shopping is done, take a few minutes on Sunday to wash and cut up any produce you’ll need for snacks and salads. You can also prepare a few salads so they’re ready to grab and go!

Adjust your meal plan to fit your family’s activity schedule. We understand that fall schedules are full of sports and other after-school activities. If you know that a particular night is super late, plan accordingly by preparing your salad or meal in a to-go container so you avoid a late-night drive thru. You can also pack a cooler of healthy snack options!

4. Keep moving.

Stay on track with your exercise goals during the challenge! If you feel hungry between meal times, take a short walk to get your mind off food. Most likely, you’ll forget about being hungry and you’ll gain some extra steps. 

5. Stay hydrated.

Keep a water bottle with you at all times! Drink at least 1 cup of water as soon as you wake. And drink 1-2 glasses of water before meals to help keep you feeling full. Your goal during the challenge is 100 ounces of water each day! If 100 sounds like a lot, break it into smaller water goals — 25 ounces before 10:00 am and at least 50 ounces before lunch.

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Don’t forget about our lunch and learn/service project coming up this week on Wednesday, September 26 from 12-1! We can’t wait to SERVE with you!

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We believe in YOU! And we are so proud of you for working hard during September! Let’s take this 5-day challenge, one day at a time — and remember, we’re stronger together!

If you have any questions about this challenge or want to set up an appointment with one of our nutritionists, feel free to email us at transfitathens@gmail.com. We can’t wait to be #StrongerTogether!

Blessings,

Team TransFit

High-Protein Salad You NEED To Try!

Sweet friends,

We can't believe August is almost over! This month, we focused on COMMITTING, whether in our exercise, our nutrition or our spiritual journey. It's been a great month at the studio and we want to encourage you to finish the month STRONG and COMMITTED to our goals and dreams!

REMINDER: Our challenge this week is to incorporate high protein snacks in our daily nutrition plan!

Here are some great suggestions of snacks that you can take with you on the go in your busy schedule this week!

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Here is a salad full of protein you can try at home this week with your family to stay committed to your nutrition!

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Southwestern Salad

Ingredients

  • 1/2 ripe avocado
  • 1/2 cup packed fresh cilantro
  • 1/2 cup nonfat plain yogurt
  • 2 scallions, chopped (optional)
  • 1 clove garlic, quartered
  • 1 tablespoon lime juice
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon salt
  • 3 cups mixed greens
  • 1/2 cup black beans, canned (rinsed) or cooked
  • 1/2 cup corn kernels, fresh or frozen 
  • 1/2 cup grape tomatoes
  • 1/4 cup edamame

Instructions

1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, oil, and salt in a blender; blend until smooth.

2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn, edamame and tomatoes. Sprinkle with a touch of Mexican cheese! 

Blessings,

Team TransFit

Are you ready for a Nutrition Challenge You CAN do this week?

Good morning, sweet friends,

 Today is the day! You are ready for a new nutrition challenge! This month, we are focusing on COMMITTING each day to our whole body health plan! Let's focus this week how we can commit to our health by making some changes with our nutrition! 

YOUR CHALLENGE THIS WEEK: ADD IN HIGH QUALITY PROTEIN SNACKS!

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One new way you could COMMIT this week is to increase the amount of high-quality protein that you include in your daily nutrition plan! Protein is an essential food for repairing muscle tissue and keeping you feeling full longer. Replace processed foods with quality protein and you will feel the difference. A great way to incorporate this essential protein in your diet is to include it in the snacks that you eat throughout the day! High protein snacks (15-20  grams) should be consumed 30-45 minutes after workouts for maximum muscle building and repair benefits. They can also be consumed as a snack throughout the day to fight cravings and to help manage weight. Below are some suggestions of snacks that you can take on the go during your busy schedule. COMMIT to incorporating a few of these snacks in your diet this week!

Here are some of our dietitian, Kaeti Shurling's favorites:

  • 1/4 cup of nuts (cashews are a great option!)
  • 1/2 cup of trail mix
  • 1 cheese stick
  • 4 oz of low fat cottage cheese
  • 1 hard boiled egg
  • 1 cup of plain Greek yogurt with slivered almonds
  • 1/2 cup of cooked Edamame
  • Koia drinks
  • 1/2 cup of chickpeas
  • 1/2 cup of black beans
  • 3 oz of tuna
  • Kind Bars (under 5 grams of sugar)
  • 2 tbsp of peanut butter
  • Turkey roll-ups
  • Rice cake layered with nut butter and chopped walnuts
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Here is a homemade protein bar that you can make this week and also store to take with you on the go!

Homemade Protein Bar (Approximately 180-220 calories, 15-20g protein)

Ingredients:

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

Directions:

1. Line a 8x8 dish with wax paper

2. Mix all ingredients by hand

3. Press mixture down into dish, using a spatula to flatten

4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

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

High Protein Trail Mix

  • 1 cup lightly salted almonds
  • 1 cup lightly salted walnuts
  • 1/2 cup sunflower seeds
  • 1 cup dried cranberries or blueberries
  • 1/2 cup dark chocolate chips (leave chocolate chips out if you will be outdoors) 
  • 1 tsp. sea salt
  • 1 tsp. cinnamon

**For nut allergies, replace the almonds and walnuts with pumpkin seeds & sunflower seeds!

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

Let the family measure and mix and have fun playing with your favorite combinations. Place 1/4 cup into snack bags and keep in your snack basket! 

We are excited to see you this week to help you reach your goals!

Blessings,

Team TransFit

COMMIT to Your Nutrition- FREE Back to School Meal Plan!

Hey, sweet friends!

What an awesome start to August this week in the studio! We are so excited you are COMMITTING to your whole body health this August! Let's reset, recharge, and stay focused to make August our best month, yet!

A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are ready to get back into our routine of healthy lunches and dinners! Sometimes, though, the thought of planning out meals might seem overwhelming to you. That’s why we’re going to help you jump back into this school year one step ahead! We want to serve you, amazing friend! 

TransFit Nutrition Consultant, Katie Woodall & Dietitian Kaeti Shurling are sharing a full week's meal plan with you (on the TRANSFORM section of the website or click HERE), so your meals and workouts are already planned out for you and your family! Wahoo! A week’s worth of family-friendly meals with recipes are laid out for you to help make this transition back to school a smooth one! We’re even giving you a shopping list so you can breeze your way through the grocery aisles!

A new school year is a great time to get your kids to try some new healthy foods! But let’s not get crazy — remember we have to ease them into it, right? Let’s be real. Most kids could eat a peanut butter and jelly sandwich every single day (or is that just mine?) Give yourself and your kiddos some grace but set a goal to some new healthier recipes this month.  We are here to help any way you need to get your family back on track.

In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day! 

1. Protein. 

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butter (great for dipping, too), beans, hummus or hard-boiled eggs.

2. Whole grains.

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

3. Colorful fruits and vegetables.

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

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4. Sweet and salty snacks. 

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

5. Hydration.

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars.

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Use this lunchbox prep time as a chance to connect with your children! Take time to ask them about school or their friendships. Encourage them, and of course, use this opportunity to talk about why we choose healthy, nutritious foods!

And remember, you’re setting an example for your family! These little ones are watching you — taking a little extra time to prepare for the week can be a way of showing your family that you’re honoring your body with healthy foods at lunchtime, too!

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Reflect on our verse for this month: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to planning healthy lunches and dinner for your family. We believe in YOU! If you would like to meet with our Nutrition Consultants or Registered Dietitian to help you with a plan for feeling your best please email us!

In addition, our middle school (5-8th grade sessions and our 4th grade sessions) will begin THIS Wednesday! We hope that your school year will be off to a great start! We are praying for each of you as the school year begins! 

Love & Blessings, 

Team TransFit

Tips to Make The Second Half of 2018 Your Best!

Clean slate, yes, it's Sunday! Let today be a fresh start for YOU! You can make the 2nd half of 2018 your best! Today, shift your thoughts... focus on being thankful for the body that you have and set a new goal (or two) to ensure you are treating your body with care and respect! Write this goal down, put the goal as a reminder in your phone, and tell a friend- that is how you make your goals become reality! 

One new goal could be to increase the amount of high-quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue,  building and toning muscles, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits and should be consumed as a snacks during the day to fight cravings and help manage weight.

Here are some of our Dietitian, Kaeti Shurling's,  favorites:

  • 1 hard-boiled egg- 8g
  • 1/2 cup chickpeas- 18g
  • 1/2 cup cashews- 16g
  • 3 oz of tuna- 25g

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

Here is a high protein healthy popsicle to try this week! 

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Ingredients:

  • 1 1/2 cup – strawberries
  • 1 1/4 cup – coconut water
  • 1 teaspoon – honey
  • 4 teaspoon – chia seeds
  • 1 1/2 cup pieces – mango

Directions:
Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in 2 teaspoons of chia seeds. Set aside. Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 teaspoons of chia seeds. Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set. Makes 10 (3 ounces) popsicles. If you have an Ice Pop Maker let it freeze for 45 minutes and then add wooden sticks so they stay in place better and the lid will come off easier.

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Additionally, here is one of our favorite workouts you can try today! Add this workout to your week and then enjoy a high protein popsicle after! Let's do it, ladies! 

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We hope that this second half of 2018 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2018! If you would like to schedule a 1-1 appointment for nutrition or personal training, you can purchase a package on our FREE app or website, or you can email us at transfitathens@gmail.com. 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Healthy Gut = Healthy YOU!

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So many great questions about probiotics this month. Gut health is one important part of whole body health. Did you know most diseases begin in the gut? 90% of our cells are bacteria cells and 10% are human cells. Thousands of species of bacteria all have different functions. Some of the bacteria digest foods, some produce different vitamins and hormones, some respond to medicines and infections, some control your blood sugar and cholesterol levels, and some control your risk for obesity or diabetes. These bacteria control almost every process in your body! 

Our brain and gut are connected through the enteric nervous system. The belly and brain are connected physically and biochemically. What does this really mean? The types of bacteria in our gut controls the way we think, behave, and feel.  Your gut health is vitally important in your transformation journey. 

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Let's make a new goal this month to maintain a healthy balance of good and bad bacteria in the gut. There are many reasons how the delicate balance of a healthy gut is compromised. We eat diets of sugar, processed foods, and alcohol. We consume antibiotics and have too much stress. These areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causing gut diseases and other problems in our bodies.

So what can we do to keep it balanced and try to regain gut health?

  • Cutting back on sugar, processed foods, antibiotics, NSAIDS, steroids, and synthetic hormones 
  • Cut back on stress. Stress is harmful to our health and is actually the second cause of unbalanced gut flora.  Take more deep breathes and use exercise to de-stress.
  • Read food labels to decrease added sugar and processed foods
  • Eat whole, live, raw foods
  • Supplement with a quality probiotic (kombucha, supplement, fermented foods)

The colon (gut) has at least 500 different kinds of bacteria! One of the bacteria is the bifidobacteria making up the majority of the "good" bacteria that is in your gut. This good bacteria is benefited by the intake of probiotics.

Probiotics can help your digestive tract and help take up space in your stomach that could be taken over by a less healthful product or organism. Probiotics can be found in foods that have live and active cultures. A great source of probiotics is found in yogurt, kefir, Kombucha, and sauerkraut.

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It is important to choose yogurt products that are made with milk from cows that eat organic food. Additionally, try to choose yogurt or kefir that does not have any added sugars, colors, or flavors that have been added by heat after that was fermented. The best way to know if you are choosing yogurt that has the probiotics you need is to see if it has the LAC seal, standing for Live and Active Cultures. We encourage you to add more probiotics into your diet and then help the probiotics by eating more fiber, too!

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Fiber is important for overall health, but it is found that around 90% of Americans do not meet the recommendation for dietary fiber. Women should work to eat 25 grams per day and studies encourage you to have 40-50 grams of fiber, in order to have optimal gut health. Adding fiber and probiotics to your diet can help the number of probiotics in your colon, this will improve your health.

Here are some fiber-filled foods you can add to your diet! 

  • Avocado- 1/2 cup serving size with 8 grams of fiber 
  • Raspberries- 1 cup serving size with 8 grams of fiber 
  • Lentils, cooked- 1 cup serving size with 15.6 grams of fiber
  • Black beans, cooked- 1 cup serving size with 15 grams of fiber 
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In addition to your dietary needs, it is important to focus on your exercise, time spent resting, and the amount of sleep you get each night. As you know, exercise is such an important part of whole body health. Regular exercise can help you have a greater diversity of bacteria in your stomach. Also, we forget that rest is needed for whole body health. Stress can add to the amount of adrenalin your body gives off and therefore speeds up everything occurring in your body. As a result, adrenalin can cause your food to pass through too quickly and can lead to a negative impact on your stomach's health. Take time each day to check in with your exercise and rest balance. 

Here are some great recipes that will add in more probiotics and fiber to your meals! 

Flora-Flourishing Meal in a Jar

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  • 1/2 cup Greek yogurt
  • 1/2 cup plain Kefir
  • 1 teaspoon real maple syrup
  • 2 tablespoons whole grain oats
  • 1 tablespoon chia seeds
  • 1 teaspoon ground cinnamon, plus additional for sprinkling 
  • 1/2 cup frozen mixed berries 
  • 1 tablespoon sliced almonds or nut of choice

In a mason jar or bowl, combine yogurt, Kefir, syrup, oats, chia seeds, and ground cinnamon. Let stand 5 minutes.  Top with frozen mixed berries in jar or layer the mixture. Sprinkle with cinnamon and top with almonds. Refrigerate overnight or up to two days. 

Farro & Black Bean Salad

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  • 1 cup of  farro, cooked according to package directions 
  • 1 15-oz. can black beans, rinsed
  • 1/2 cup corn or edamame, (thawed if frozen)
  • 1 roasted red bell pepper (from jar), diced
  • 2 large garlic cloves, peeled and minced (about 3/4 teaspoon)
  • 1/2 cup chopped fresh cilantro or Italian parsley
  • 1 tablespoon red-wine vinegar
  • 2-3 tablespoons lemon juice 
  • 2 tablespoons extra-virgin olive oil
  • Salt & freshly ground pepper, to taste 

Combine all ingredients in a medium bowl. Stir gently to combine! Enjoy! 

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Try to add fiber and probiotics to your diet this week. You can do it! If you would like to meet with our nutrition consultant, Katie Woodall, or Registered Dietitian, Kaeti Shurling please email us at transfitathens@gmail.com to set up a 1-1, 30-minute session or 55-minute. This 1-1 session will allow you to talk about you specific nutrition, meal planning, give you new recipes to try, and a plan to succeed! Let's finish this week strong! Let us know if you have any questions! 

Blessings, 

Team TransFit 

Happy 4th of July! Let's Find Our Freedom in HIM!

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Happy 4th of July! 

This month we are diving in deeper in everything we do and today let's focus on the fact that by grace we have saved through faith! That’s when we have freedom & 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 hero's in prayer as we celebrate this 4th of July. 

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Here is a great 4th of July recipe you can try today! Super easy and a huge hit for the whole family! Enjoy!

WATERMELON CAPRESE SALAD

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Chop baby tomatoes, fresh basil, fresh mozzeralla cheese, watermelon- Drizzle of olive oil and balsamic! Toss lightly to coat! Yuummmm....

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We hope that you enjoy your 4th of July festivities while living transformed in mind, body, and spirit! 

Remember, the studio is CLOSED for the remainder of the week! We hope that you continue to live transformed outside of the studio! Don't forget about our July push-up challenge!

Don't forget about our FREE workouts on the website and app, as well as workout videos on the website and YouTube, plus fun and healthy recipes to try for your 4th of July festivities! 

If you have any questions, please email us at transfitathens@gmail.com.

Blessings, 

Team TransFit

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Transformation Tuesday- NEW Recipes You Need to Transform Your Nutrition!

Sweet friends,

Summer can be extremely busy with schedules changing every day! We all know how difficult it can be to prepare, in advance, healthy meals and snacks! Just like with everyday life, preparation is key! Planning ahead, even in the summertime, can help you reach your nutrition goals and help you achieve the body, mind, and spirit transformation you desire! Check out two of our new, favorite recipes! You are going to LOVE THEM! 

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Summer Peach Salad

Total Time- 20 mins

Fresh peaches make the perfect easy summer salad. Pecans and a light honey vinaigrette drizzled on top make this the most incredible salad.

Serves: 6

Ingredients

  • 5 ounces  Arugula or Mixed Greens
  • 1-2 Peaches, sliced thin
  • 1 Nectarine, sliced thin
  • 8 ounces Fresh Mozzarella
  • ½ cup Pecans, chopped in half

Honey Vinaigrette:

  • ⅓ cup Olive Oil
  • 3 Tablespoons White Wine Vinegar (or balsamic)
  • 2 Tablespoons Honey
  • ½  teaspoon Salt
  • Pepper to taste
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Instructions

  1. Toast Pecans in oven 425 – 2-3 minutes
  2. In a small bowl, whisk olive oil, vinegar, honey, and salt to taste.
  3. On large platter or bowl, place greens, peaches, nectarine, fresh mozzarella, and pecans. Sprinkle sea salt over fresh mozzarella. Serve with honey vinaigrette. Enjoy! Add grilled chicken or salmon to make a complete meal.
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Classic Gazpacho

Loaded with tomatoes, cucumbers, red peppers, shallots, tomatoes, olive oil and sherry vinegar a delicious chilled soup. Low-carb, gluten free, dairy free, and Paleo friendly!

Servings: 10 servings

Calories: est 200 

Ingredients

  • 3 1/2 pounds ripe tomatoes 
  • 2 red peppers, seeds, veins and stem removed
  • 2 large shallots, skin removed, minced
  • 2 large garlic cloves, minced
  • 2 tablespoons extra virgin olive oil
  • 1 large English cucumber, skin and seeds removed
  • 3 jalapeños, seeds, veins and stem removed (1 for garnish to taste)
  • 1/4 cup sherry vinegar
  • 1 teaspoon Tabasco (and more to taste)
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 avocados for garnish
  • 1/3 cup cilantro for garnish
  • 2 green onions for garnish

Instructions

1. Wash, dry and remove the core of each tomato. Over a mesh colander with a large bowl underneath, use a spoon and scoop out the meat of the tomato, leaving the skin and flesh intact. Make sure all the juice, seeds and meat go into the colander. Set the hollowed out tomato aside.

2. Make sure the tomato seeds are removed from the meat, then put the tomato pieces into a food processor (or blender).

3. Using a spatula press, stir, and work to get all the juice through the colander, leaving the seeds behind. Discard the seeds and add the juice (should be about 11/2 cups) to the food processor or blender.

4. Add half of one chopped red pepper, half of one chopped shallot, 2 minced garlic cloves, and 2 tablespoons of extra virgin olive oil, and tabasco to the food processor. Blend until completely smooth. Pour this liquid into a large bowl and set aside

5. Finely chop the rest of the shallots and red pepper, jalapeno, cucumber, and tomato skin with flesh. Add to the bowl of tomato liquid, then stir in sherry vinegar, salt, and pepper. Place in the fridge and let chill at least 2 hours (longer would be better) before eating.

6. Meanwhile, finely chop the jalapeno, green onions, and parsley for garnish and refrigerate until soup is ready to serve. Slice and dice the avocado for garnish right before serving.  ENJOY!

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If you would like to set up a session with our Nutrition Consultant, Katie Woodall, or Registered Dietitian, Kaeti Shurling, to discuss your personal nutrition plan you can purchase a consultation or package on our website HERE or email us at transfitathens@gmail.com for more information!  You can also find FREE meal plans on our website HERE

Try these recipes sometime this week! Remember to email us at the end of the week with your June Squat Challenge calendars! You could be entered to win a MONTH of FREE SESSIONS! We are so proud of you and the way you have committed to living transformed this summer! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit  

How to Live Transformed on Vacation! 5 Tips You Can Take ANYWHERE!

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Friends, it’s sweet summertime! The kids are out of school and that much-anticipated summer vacation has finally arrived! Each of you has worked so hard in the studio toward your summer fitness goals. Thank you for giving your best! 

Just because you’re traveling and away from your normal daily routine, doesn’t mean you must compromise good nutrition and exercise! You’ve put in too many hours of strength training and cardio sessions to throw it all away! Right?!

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!

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Just like with everyday life, preparation is key! Planning ahead can help you avoid any slip-ups with your goals and your whole body transformation! So let us help you with 5 simple strategies for Living Transformed when you’re on vacation!

1. Pack smart!

First things first, grab your workout gear! Throw your tennis shoes and exercise clothes into your suitcase. Take your tennis racket if courts will be available. Bring a resistance band or an ankle band! 

Pack your favorite healthy snacks. Lots of fruit, nuts and protein bars. Apples and oranges are easy to throw into your carry-on luggage or purse. Pick up a box of the 100-calorie packs of raw nuts. On-the-go packs of roasted edamame can also be found at your local grocery store. And protein bars are an easy snack to pack — just remember to check the nutrition labels and pick bars with 5 grams or less of sugar!

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Also, consider packing a shaker bottle and a few servings of protein powder. You can portion out individual servings in snack-sized Ziplock bags. Or Blender Bottle has a shaker bottle that comes with separate containers for storing protein powder.

2. Research ahead of time!

Get online and see what’s close to your hotel or condo. Is there a grocery store nearby? What healthy, local restaurants are close? There are app delivery services that will deliver groceries to your condo where-ever you are! 

Also, if you’re staying in a hotel, find out if there’s a kitchenette or mini-fridge available in your room.  Ask for a mini fridge! Does the facility have a fitness center available?

3. Hydrate!

So many of us neglect to hydrate our bodies while traveling even though dehydration is very common during trips. Pack extra water bottles (in a cooler if there’s space) or take your favorite water bottle to refill along the way. Drink water as soon as you get up in the morning, and when you sit down at each meal, drink a large glass of water first! You can still get in your 80oz daily on vacation! 

4. Make smart choices when dining out!

Most importantly, choose restaurants that offer healthy options that support your lifestyle! So many restaurants post their menus online now so you can look it up before you dine. Then you’re prepared to order when you arrive and aren’t tempted with less healthy options. You can also check the entree on MY FITNESS PAL! The food journaling app! 

Don’t be afraid to ask for a healthier option or to customize your meal. Most restaurants are used to this now and don’t mind accommodating your needs!

Choose seafood, chicken or another lean meat option and order them steamed, broiled, grilled or roasted. If fried is your only option on the menu, remember don’t be afraid to ask for another option!

Order your potato baked, boiled or roasted instead of fried! And ask to leave off the butter and sour cream! Consider ordering a sweet potato instead of white potato!

To avoid over-eating, eat small meals throughout the day so you’re not starving at dinner. Take your time eating your meal, enjoy every bite as well as your company at the table!

Of course, it’s vacation, so relax and enjoy a cocktail! Just don’t overdo it! And make sure that you’ve hydrated throughout the day.

5. Sweat!

You know the feeling you have after you’ve worked out, so why sacrifice a good sweat session when you’re on the road? That’s why you packed your workout gear — so use it!

Lace up your tennis shoes and hit the pavement (or sand!) This is a great way to explore the city you’re in, too. And since you researched ahead of time, you already know the parks or running trails nearby! We promise that you will not regret a workout! Don't forget about our FREE workouts and workout videos on our website and YOUTUBE channel

If you want a good strength workout during your trip, here are a couple options you can do anywhere without any weights:

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Five, simple things you can do to take your transformed lifestyle with you on the road! We are so proud of you and all the hard work you put in through the spring months! Enjoy this quality time with your family!

If you would like to meet with our Nutrition Consultant, Katie Woodall, or our Dietician Kaeti Shurling to discuss nutrition and assist you in meal planning, please contact here. Additionally, you can purchase our eBook- Healthy Families Handbook. This eBook has a full week of meal plans, "family-tested" recipes, family devotions, a kid's couch to 5K program, and workouts for the whole family!  

Awesome new sessions have been added in June — check them out on MindBody! Sign up for something new this month! Come out of your comfort zone and challenge yourself on vacation or here in Athens!

If you have any questions about MindBody or our summer schedule, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio and hearing about your summer travels and your new summer goals!

Blessings, 

Team TransFit

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Keep the Fire Burning-The 5 Day Food Journal Challenge is Almost Over! Finish STRONG!

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It's Day 4 of the Food Journal Challenge! We've been so energized by the responses we have received thus far, and we are excited to see what the rest of June will have in store for us! We are stronger together ladies! Remember that it's never too late to start changing your life for the better- start the My Fitness Pal Food Journal Challenge today or and if you already started let's finish the week STRONG!

Two favorite truths to encourage you to give your best and never give up! 

James 1:2-4  “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

James 1:12  “Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”

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Let's fill our mind with positive thoughts and inspiring goals and give our best for the remainder of June! Just because the food journal challenge will be over, doesn't mean you have to stop being accountable for your nutrition! Keep challenging yourself to journal your food daily!

We are so proud to have so many hardworking friends!

On Saturday, please email, text, or tell us that you completed the food journal challenge! You can email us at transfitathens@gmail.com. We will collect all the names of all our participants and then put all the names in a jar for a raffle for $100 credit towards sessions! We are so proud of each of you who have participated! Keep up the hard work! You are living transformed!

This week we are offering YOU a SPECIAL SUMMER deal on all inspirational merchandise!  Today through Thursday, June 21, you can use our code SIZZLE for 20% off all merchandise, in-store and on our Etsy pageYou can use this code at checkout to receive your discount! 

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If you need any help planning meals, remember that we have a week meal plan on our website FOR FREE! You can also email us to schedule an appointment to meet with our registered dietitian! Check out our website HERE for a nutrition package that fits your needs! If you have any questions, please do not hesitate to contact me at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Join Us For The Food Journal Challenge! One Week of Food Journaling Accountability To Transform You!

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Sweet friends!

This week we want to challenge you to a week of accountability with your nutrition! We are challenging each of YOU to a 5-day Food Journal Challenge! Take this challenge with us and submit your journal at the end of the 5 days and be entered in to WIN $100 CREDIT toward sessions! Check out the details below!

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What is the challenge?

Keep a food journal starting Monday and going through Friday, 5 DAYS! Download the MyFitnessPal app and log your food, outlining the details of your meals and snacks throughout the day.

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Why take the challenge?

Using a food journal is the number one way you can take control of your healthy lifestyle. Everyone struggles with what we put in our mouths and self-awareness helps us to realize what food and beverages we are actually fueling our body with daily. Journaling is an amazing tool for weight loss, assessing a food intolerance, or to treat a deficiency.  We have seen the MOST effective results with our nutrition clients who have kept a food journal and showed it to us weekly! The week of accountability is one important key to unlock your success in reaching your personal goals. You can live anywhere and take this challenge. If you have time to whine about your body, you have time to write down what you ate during the day. No excuses, friends, you CAN DO this challenge! You bite it, you write it!  We are here for you and will be your partner in this journey! Let’s do it – start today, be honest, and you will see results!

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5 Helpful Tips to Get Started on the Food Journal Challenge!

  1. Download the MyFitnessPal app and create an account! You can also do a handwritten food journal if you don't care for the app.
  2. Commit to doing the food journal every day for 5 days.
  3. Write down 3 goals for the week right now, and tell someone else out loud your goals!
  4. Be honest! We are not judging you on what you eat- the challenge is for you to become a healthier person and by journaling, you will gain a greater awareness of what you are eating daily!
  5. Clean out the pantry and refrigerator.  Start the week off right; any food or beverages that are tempting to you- TOSS! You don’t need it and neither does your family! Start the week fresh with a clean refrigerator and pantry so that you can restock with fresh fruits, vegetables, and whole grains. YES, YOU CAN! 
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We believe in YOU! You CAN commit to 5 days of food journaling! We want to provide you accountability! Encourage one another to take the challenge and share your food journals with one another. Accountability is a key to your success! Let's do it, ladies! 

Reminder! We have a FREE meal plan and recipes on our website under the Healthy Living tab of the website! Also, if you're on vacation check out our workout videos on YOUTUBE

Email us at transfitathens@gmail.com if you have any questions or would like to schedule a 1-1 with one of our Personal Trainers or Nutrition Consultants to help you reach your health goals! We are here to serve you! 

Blessings, 

Team TransFit

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It's Taco Tuesday! 🌮 Healthy Taco Recipes You Will LOVE!

Happy Taco Tuesday! 

Can you believe May is almost over?! We are so glad that we have been able to celebrate this month with YOU! Our May Transformation Challenges are coming to an end, but YOUR transformation progress for this summer is just beginning! 

Today, we wanted to share one of our favorite summer TACO TUESDAY recipes! You will love it and so will your kids! Some kiddos aren't big fish eaters, but my kids LOVED these tacos! They have a perfect texture, and flavor! Enjoy! 

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Blackened Salmon Tacos

Total time: 20 minutes, Serves 8 Tacos

Ingredients

For the blackened salmon:

  • 1 tablespoon paprika
  • 1 teaspoon cayenne
  • 1 teaspoon dried thyme
  • 2 teaspoons cumin
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • 1 teaspoon kosher salt
  • 4 (6 oz.) pieces salmon
  • 2 tablespoons olive oil                               

For the tacos:

  • 8 corn or flour tortillas or Bibb Lettuce for wraps
  • 2 cups green lettuce, chopped fine
  • 1 can organic black beans (rinsed)
  • 2 cups of cauliflower rice or white rice for kids
  • 1 cup diced tomato
  • 1/4 cup diced red onion (optional)
  • 2 tablespoon minced cilantro
  • ¼ cup greek yogurt as a sub for sour cream
  • 1 lime, cut into small wedges
  • 1 avocado

Instructions

To make salmon: In a small bowl combine the spices. Put the mixture on a plate and coat the portions of salmon. Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and add the oil. Add the salmon flesh side down. Cook for 2 to 3 minutes per side or until skin is crispy. Once the salmon has slightly cooled, peel the skin away with a fork and cut salmon into large chunks.  You can also broil the salmon on 500 for 8-11 minutes on foil.

Fill each tortilla or lettuce wrap with lettuce, tomato, onion, black beans, rice of choice, and about ½ of each salmon fillet, a sprinkle of cilantro, a drizzle of fresh lime and a drizzle of Greek yogurt or salsa.

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You can find FREE meal plans and recipes on our website under the HEALTHY LIVING TAB! Check out these meal plans and recipes for fun, healthy recipes! If you would like to meet with one of our nutrition consultants or registered dietitian, you can purchase 1-1 appointments on our FREE app or on the TransFit website!

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We hope that you have been keeping up with your May Transformation Challenge! Fill out your calendar and commit to maintaining or losing weight if you participated in our May Total Transformation Challenge! Reminder, Wednesday, May 30 and Thursday, May 31 are the final days for the weigh-in for the May Transformation Challenge! We are so excited to see each of your results! Thank you for committing to make exercise your medicine this month! We are so proud of each of you! 

If you have any questions, please email us at transfitathens@gmail.com.

Please continue filling out the TransFit Survey! Please fill out this survey, so that we can better serve YOU! Completing this survey will give you $5 OFF your next purchase! Use the code TRANSFORM5! 

Blessings, 

Team TransFit

Monday Motivation! May Transformation Challenge Starts NOW!

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Happy Monday! 

It's time for MAY and our MAY TRANSFORMATION CHALLENGE! We hope that you will join us for our challenge! It is going to be so much fun and something you don't want to miss. Challenge yourself to a month of accountability. Fill out the May Transformation Challenge calendar and come participate in our NEW May Challenge and weigh in for a chance to WIN! If you missed our last post about the May Transformation Challenge, check it out HERE

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For the first time EVER, we are doing a May Transformation Challenge!

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

To Play1. Any person puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best throughout the month of May (eat right, exercise, etc.)

4. WEIGH IN on May 30 or 31

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket. The winner gets all the cash left in the bucket! Let's all play to keep accountable in May! 

 We want to encourage you to participate, as we reset for the month and recharge to prepare for summer! The first place winner will receive all cash! 

To kickstart the month of May, try this new recipe! 

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Almond Butter Chocolate Smoothie

  • 1 cup unsweetened coconut milk
  • 1 TBSP Almond Butter
  • 1 serving Chocolate protein powder
  • 1 tsp chia seeds
  • 1 tsp cinnamon
  • 1 C frozen riced cauliflower
  • 1 Tbsp cacao nibs
  • 6 ice cubes
  • Blend well -add sprinkles of almond butter & cacao nibs! Yummmm!!
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We hope that you will join us for the May Transformation Challenge! This challenge is for ALL women in the community! If you want to join us, email transfitathens@gmail.com to schedule a time to come weigh in! 

We hope to see you in the studio, soon! Let's make this May the best month yet as we focus on making exercise our medicine! 

Blessings, 

Team TransFit 

5 Tips You Need to Spring Clean Your Week!

Sweet friends, 

We were thinking about all the people who have been inquiring the past few months about wanting to make a change in their life--a new refreshing change toward a healthy lifestyle! Like all of you who were spring cleaning your closets this past week; now is the time to spring clean your lifestyle!! Just making a few small changes can help you feel more organized, refreshed, and focused on your health. We have 5 tips that you can do this week to reset your body, mind, and spirit!

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5 tips that help you revive your healthy lifestyle!

Tip 1: Start on Sundays or Mondays

Sit down with your newspaper, see what is in season and fresh and plan your weekly menu. Get the kids involved ask each family member what they would like to eat (within reason) and plan accordingly. We use a dry erase board and write out breakfast, lunch, afternoon snack, and dinner. The children love helping decide what is for dinner and it helps them to learn about food groups and what you need to make a balanced meal. Meal prep is essential! Here is a FREE meal plan! Click HERE

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Tip 2: Pre-cook Protein for the week on the day purchased

Buy chicken, pork, and other meets and try cooking them all the day purchased. Bake or Grill 4-8 chicken breasts with little seasonings then throughout the week you can chop and put in a salad, a tortilla, or make chicken salad. The easy step of pre-cooking protein will help you to eat more at home for meals and not feel so rushed in the evenings.

Tip 3: Wash & Cut veggies and fruit for half of the week and store in grab-n-go containers or plastic bags for easy access.  Make a veggie tray for the week and try to keep in the fridge and bring out for the family as afternoon snack or appetizer before dinner.

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Tip 4: Make snack baskets for your children and for you!

The premise of the snack basket is that everyone is not rummaging through the pantry multiple times a day.  Pre-make snacks a the beginning of the week in portion controlled bags and the snacks will be ready for active families! Snack baskets for adults are also ideal as a post-workout snack or afternoon pick-me-up!

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Step 5: Make an appointment for exercise

Your doctor, hair, and other appointments are important and your health should be top on your list. Make an appointment with yourself, a friend, or a trainer to exercise 5 times a week. YOU are worth it! Put it on the calendar and stick with that time consistently! Don't forget our new HIIT class is tomorrow and Thursday at 9:30 AM! This is a great way to revive your cardio workout! 

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We are so proud of you and your goals to get healthy! You will start to see that when you make these healthy decisions, your family and friends will, too! You are an inspiration. If you would like to meet with our Registered Dietitian or Nutrition Consultants, you can purchase a session on our website HERE or app HERE! If you have any questions, please email us at transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Client Spotlight You Don't Want to Miss!

Sweet friends! 

Today, we want to share the stories of three beautiful ladies who will surely inspire you that YOU CAN do anything you put your mind to!! We are so thankful for each of these ladies and the hard work and dedication they put into living transformed each day! One goal of each of these ladies is to have strong bones. Marilyn, Ba, and Molly have been doing strength training exercises for over 2 years and have seen amazing results! We often focus and talk about the importance of building up bones and increasing our bone density in sessions.  We need weight-bearing exercises, Vitamin D, and Calcium to maintain strong bones as we age!  Check out these top five superfoods for your bones! Find ways to incorporate these foods into your meals! 

Top Five Superfoods For Your Bones:

  1. Dark Leafy Greens- choose dark greens like kale, collard greens, and turnip greens! These greens are a great source of calcium and Vitamin K, which helps reduce risks of osteoporosis. 
  2. Sweet potatoes- Sweet potatoes add potassium and magnesium into your diet! 
  3. Grapefruit- one grapefruit will give you enough calcium you need for the day! 
  4. Figs- offer you calcium, potassium, and magnesium! 
  5. Salmon- It has Vitamin D that helps your bones use calcium and the omega-3 fatty acids, which help your bones! 
 Marilyn Nutter, Molly Efland, Ba Steedman

Marilyn Nutter, Molly Efland, Ba Steedman

Molly's story about living transformed:

I started working with Caroline in March of 2014, so this is an anniversary year for us! At that time I had retired from full-time teaching and wanted to devote some time to get my body in ‘shape’.  Even though I’d always thought of myself as being reasonably fit, healthy and enjoyed being active, my body was showing signs that I was getting older and had to do something different to tone things up. I needed guidance to get started, keep going, and have fun while doing it. Caroline quickly gave me that guidance and motivated me to set obtainable goals for exercise and nutrition. When I exercise at TransFit now, I leave feeling refreshed, tired too, but well refreshed for the day ahead. I love working out with so many positive women who may have different goals than me, but we certainly have a common bond of exercise, nutrition, and positivity to improve our lives. It’s hard work for sure, but I can’t imagine not continuing. I work out at TransFit twice a week, go to yoga on two other days and try to swim at least once a week. I also walk each day, some days shorter walks than others, but I just have to get outside and move.

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One of the biggest changes I have made is how to plan meals better and really think about what I’m going to eat each day.  I’ve loved learning about so many different good things to eat that are healthy for you! Who knew you should eat a small snack between meals?? Hemp hearts and quinoa are now on my steady diet. Luckily I have a husband who is willing to try new recipes…at least once. Before working with Caroline I wasn’t a big breakfast eater, but now I know the benefits of eating something to get you started each day. Here one of my easy go-to breakfast recipes:

Baked Apple with Yogurt and Nuts

  • 1 apple, I like Honeycrisp
  • ½ to 1-cup Greek yogurt, plain or vanilla
  • Cinnamon
  • Roasted pecan halves
  • 2-3 teaspoons of hemp hearts

Slice the apple into bite size pieces, place them in a microwave-safe bowl. Sprinkle them liberally with cinnamon. Cook in the microwave for about 1 to 1 ½ minutes.  Dollop the yogurt on top, then the pecans, then the hemp hearts. If you use plain yogurt you might want to drizzle a little agave syrup on top. The apples give out lots of nice sweet juice, just depends on your taste.

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 Ba's story about living transformed:

I retired from full time teaching after more than 30 years and am now teaching half-time.  I love teaching and hope to continue for several more years. I have a wonderful, supportive family - including 2 beautiful grandchildren. I have always been active, but I wanted to continue to be active. I felt that an exercise program for "me" would help. TransFit supported me and my friends in working to help us with strength training, nutrition, but most importantly, positive energy. I enjoy working out with others and sharing our concerns and victories. I always feel better after exercising. I am challenged constantly and want to work harder! I come to classes twice a week.  I walk most days and I love to go to yoga.  I would like to start back playing tennis. I used to play, but would love to start back! I love to set goals and am currently trying to continue to work on a better diet for me and my husband! Another goal is to exercise together, but it is a challenge. However, a new healthy lifestyle affects other facets of my life and I now feel better and have been able to make many new friends! 

 

Marilyn's story about living transformed:

Marilyn is the most dedicated woman and is the most consistent in her Tuesday/ Thursday small group! Her strength amazing us each day as she lifts weights and has the most beautiful plank. We love hearing about the new superfoods she eats each morning! You may see Marilyn out walking with her friends most mornings getting in her cardio! This lady is our inspiration - living transformed and encouraging all her friends to stay active! 

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Ladies, thank you for inspiring us! What a joy it is to have each of you in the TransFit community! We hope that you feel encouraged by these ladies! 

For those of you who took the TransFIVE Challenge, let's finish strong! You can do it! We believe in you! If you didn't take the challenge, it's not too late to start! You can download the FREE eBook HERE

If you have any questions, please email us at transfitathens@gmail.com 

Blessings, 

Team TransFit

Let's Finish March Strong! Revive Your Body With The 5 Day No Sugar Challenge!

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Happy Saturday! 

We had an amazing week in the studio and look forward to finishing March strong with you! Today, refocus your mind on those goals you set at the beginning of the month. We can finish March stronger than we started! 

We hope that you have been exercising daily for our Maximize your Motivation in March challenge! Bring in your calendars at the end of the week, to be entered for a month of free sessions! Today, we want to challenge you to take our Spring TransFive challenge. What better time to start, than the last 5 days of March?  YES, YOU CAN! 

Our TransFive challenge is a five-day SUGAR elimination challenge. We will send you our Spring eBook that is filled with a 5-day meal plan, recipes, tips, and daily scripture to help you conquer the challenge! As you accept this challenge keep these tips in mind: 

  • Avoid simple carbohydrates, like processed bread, cereals.
  • Avoid added sugars in foods, artificially sweetened desserts, and candy.
  • Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast.
  • Drink a minimum of 80 ounces of water DAILY.
  • Try to eat fewer fruits and MORE veggies!
  • Exercise each day for a minimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.
  • Find an accountability partner for the 5 days.
  • Beleive in yourself - we believe in you! 
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Avocado Strawberry Spinach Salad

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

Strawberry Vinaigrette 

  • 1/2 pound fresh strawberries
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

To prepare the strawberry vinaigrette, place all ingredients in a blender, blend until smooth. Toss all salad ingredients together with your desired amount of dressing until combined. Serve immediately.

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Thank you to all the sweet ladies who came out to support our Night of Hope event! We enjoyed getting to sparkle, fellowship, and celebrate with each of you! Hope 139's website has officially launched! Click HERE to go to the website!

Through the Hope 139 website, you can learn more and make donations! If you have any questions, please email shelley@transfitathens.com. It is an honor getting to see how the Lord is moving within our community of TransFit ladies to lift up and encourage women who are less fortunate!  THANK YOU! 

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ACCEPT the challenge!  5 Days will revive your body, mind, and spirit!  You are strong and you can complete these FIVE DAYS! We believe in YOU!

We look forward to encouraging you this week! Book sessions today so you have the days and times that are best for you and to help keep you accountable for reaching your goals!

Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in for great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit