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

10 Ways To Get Your Family Healthy This Spring!

Happy Spring, sweet friends! 

Can you believe we are halfway through March?! Remember to keep up with your March Calendar Challenge of being ABSolutely motivated daily! Amazing client Molly Efland won our February Challenge and gained one month of free sessions by completing her February calendar! Get your family into the challenge too- even if you start today by committing to finishing March strong!

Today, we want to encourage you and help your family make better decisions to live a healthier lifestyle one day at a time! Yes, we know it is challenging to find a meal that pleases everyone and so hard to get the kids moving some days but here are

10 ways we hope to inspire you!

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10 ways to get your family healthy! 

 

1. Set an example!

Your kids and other family members are watching you — when you take time out of your day to exercise when you choose an apple over a bag of potato chips when you refill your water bottle when you choose steamed veggies over french fries. They’re watching! And though we aren’t always perfect in our choices, we can make a big impact on our family with all the small choices we make day in and day out!

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2. Feed your family what you’re eating!

Instead of fixing your family a separate meal, serve them the same foods you’re eating but add in one food on their plate that they will eat and like. If you’ve baked fish with steamed veggies and rice for yourself, don’t hesitate to put the same foods on their plates. Add in some fruit on the side that they can nibble on! They might not be as excited as you are about your healthy meal, but don’t let that discourage you. And don’t give up! Even if they aren’t thrilled about this meal the first time you offer it to them, offer it to them again…and again! 

3. Offer incentives.

Kids love sticker charts, $5 gift cards,  and earning rewards! Use an incentive that motivates your kids. We have tried earning “stars” for every new food our kids try. Once they earn 10 stars, they get a $5 gift card to Target! It works, and they get very excited! Rewards don’t always have to come in the form of sugar!

4. Take them grocery shopping.

It may not be your idea of fun, but we encourage you to get the whole family involved in grocery shopping! Let the kids pick out the produce! Or let them try using the scales to weigh the vegetables you’re purchasing — any way to get them excited about new fruits and vegetables! Helping you at the store might be another way for them to likely try the foods they (not you!) put in the cart.

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5. Let them help you in the kitchen!

If everyone has a helping hand in dinner, it might encourage them to eat what they’ve worked so hard to prepare! Even if it’s washing fruit and vegetables (or if you’re comfortable, they can chop, too), give them a specific task!

Put them in charge of re-filling snack baskets. If you have the snack-sized Ziplock bags, they can pre-portion out their snacks for school, too!

6. Use meal planning charts!

Instead of you sitting down to plan out your families’ meals alone each week, enlist your help from your family! This would be a great opportunity to talk about the fruits and vegetables that are currently in season and let them pick which ones they’d like along with the main dish. And once it’s on the chart, there’s no fuss about breakfast, lunch or dinner — it’s already been discussed and planned! Another bonus: you’re organized for the whole week! This will simplify grocery shopping as well!

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7. Let your kids help prepare their own lunch boxes.

Make it fun — use shapes and a variety of colors. Cut their sandwiches, cheese, and fruit into different shapes. Mix it up with color, like green cucumbers, red strawberries, orange carrots or yellow bell peppers. And send healthy dips to go along! Try finding a yogurt-based Ranch for dipping, hummus or peanut butter. Use muffin cups to separate foods and add color. You could also roll up sliced turkey with cheese and add a toothpick!

8. Make exercising fun!

Exercise doesn’t have to be a chore. Get a stopwatch and have a relay race or see how many jumping jacks they can do in 1 minute! Get out the jump ropes and hula-hoops. Turn on some fun music and have a dance contest! If the weather is nice, ask them to join you for a jog! Sign up for family races or 5k events that have a Family Fun Run. Let them see you honoring your body through exercise! Most likely, if your kids see you on the floor doing push-ups, they’re going to want to join in! And if not, ask them — that might be all it takes is an invitation from you!

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9. Have patience.

Just like in your journey to a whole body transformation, it takes time for their bodies and minds to adjust to new habits. Changes don't happen overnight. Extend extra compassion, love, and patience to them. Eventually, they will enjoy time in the kitchen, trips to the grocery store and exercising with you.

10. Praise!

We all need affirmation and encouragement in our lives. They need to hear from us, “Great job!” or “I am so proud of you!” So any chance you get, take it! Tell them, show them, affirm them every single day!

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We encourage you to help motivate your family to have a healthier lifestyle! We believe in you and know you can do it!

Another place to find tips and healthy recipes are in our, Healthy Families Handbook eBook. You can purchase it HERE! This is a great resource to use when it comes to better whole-body health for your family!

If you plan a meal with your family or get in a family workout, please send us a picture! We would love to see what you and your family do! If you have any questions, please email us at transfitathens@gmail.com. 

Please join us this coming Thursday night 6 PM for a fun, free, community workout event benefiting HOPE 139! Sign up on the app to reserve your spot (limited number available).

Blessings, 

Team TransFit

Inspiring Generations of Women- Spotlight on Amazing Middle School Girls!

Hello Sweet Friends!

Today, we have the joy of hearing from one of our amazing Personal Trainers, Katie Lord, who supports our amazing middle school girls! She adores these middle school girls and comes alongside them to provide encouragement, support, care, and hope as they learn about whole body health! We are so thankful for Katie and our middle school girls who are learning what it means to live transformed! 

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Think back to your years in middle school. What thoughts come to mind? Are all of your memories positive, or like me, do you also remember a lot of awkwardness and feeling uncomfortable with your body! I wish someone had come alongside me during middle school to offer encouragement and guidance in how to take care of my body and be confident in how God made me! 

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At TransFit, we aspire to do just that for this generation of middle school girls through the TransFit Girls sessions! We teach the girls about whole body health and help them to love their bodies! We hope to empower each girl to be confident in who they are and know that they are beautiful, strong, and unique! 

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In the 55 - minute TransFit girls session, we focus on making exercise enjoyable, learning how to correctly perform exercises, and the importance of nutrition and faith. Each week, the girls engage in an energizing and fun workout along with a cooldown time with stretching and inspiration. Some weeks the girls also complete simple crafts or hear a guest speaker that relates to the weekly theme. We help the girls set attainable goals each month and encourage them to stay committed to reaching those goals! We want the girls to give their best not just in the workout, but in everything they do! 

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It is such a blessing to spend time with the middle school girls each week and teach them about living transformed! The girls have a blast during the workout! They work hard, all while smiling, laughing, and making new friends. God is changing the hearts of this generation of middle school girls! He is helping them to be confident, strong young women who are lights of kindness, love, and hope to the other girls in their community! Middle school is such an important stage in a young girl's life, and we pray that each of the girls finds inspiration to live transformed - body, mind, and soul. 

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It is an honor and joy for us to welcome these sweet middle school girls into the studio. We are so thankful for the joy, sparkle, laughter, and energy each of these girls brings each Wednesday afternoon! If you know someone who would like to join us for our middle school girls session, they can sign up on our FREE app. The middle school girls sessions meet on Wednesday's from 4:30-5:30. We would love for your daughter or friend to join us! 

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

Blessings, 

Team TransFit

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Have a Happy, Healthy Halloween! 🎃👻

Can you believe it's the last week of October? It seems like just yesterday we were headed into this month- focusing on being optimistic and striving to reach goals we never thought possible. What have you been focused on this month? What goals have you accomplished? Remember to work on small goals daily- striving for progress not perfection! We hope that you have been filling out your October calendar and are ready to submit it for a chance to win a month of FREE sessions!!!

Get ready because it's almost Halloween! The fun holiday allows our kiddos to run around in their precious costumes, buzz with the excitement of all the creative outfits & play makeup  and eat a little too much candy they will be getting later in the evening. With all that sugar coming in the door, it can be easy to allow ourselves to slip and fall into consuming much more than we intended! Today, you can  shift your mindset to the positive: Halloween does not have to be so bad after all! 

Here are a few healthy Halloween recipes you can try this week! Enjoy fellowship with friends and family and focus on our motto "all things in moderation".  Being mindful and having self- control some days is not easy but the life- long rewards of making good choices and not overindulging will be worth it in the end!  You can do this- believe in yourself that YOU CAN make good choices and enjoy a happy and healthier halloween.


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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 (mixed is great)
  • 1 15 oz. can of pumpkin puree
  • 1 onion, chopped
  • 3 cloves of garlic, minced
  • ½ Tbsp Chili powder (or more to taste)
  • 1 Tbsp Cumin
  • 1 tsp Oregano
  • 2 tsp black pepper
  • 2-3 cups of low sodium chicken broth
  • 1 tsp. olive oil
  • Salt to taste

Directions

  1. 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.
  2. Pour the beans, pumpkin, peppers, spices and broth into a large pot or crock pot.
  3. Mix in the pot and let simmer or if in crockpot set on LOW for 8 hours or HIGH for 4 hours.
  4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

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Candy Corn Dessert Fruit Cups

Add in colorful fruit with a TruWhip topping for a fun, lighter dessert! And top with the real thing, of course!

Layer cut pineapple, cut oranges, top with TruWhip! 


Have a healthy and happy Halloween with your little ones! Enjoy this sweet time and take in every moment!  We had so much fun making all of these treats and getting into some other Halloween fun as well! 

We can't wait to see all of your sweet pictures of costumes and creative healthy treats! Please send them to us at transfitathens@gmail.com or tag us on Instagram @transfitathens! Let's finish this October stronger than we started! We believe in YOU! Email us or bring in your completed calendar for our October challenge! Come join us for a session this week and dress up on Monday or Tuesday in your Halloween costume! If you can't make it to the studio, check out our FREE at home workouts on our website HERE and on our FREE app HERE!

Join us on Friday at 12:30 for our Lunch and Learn with our new Registered Dietitian, Kaeti Shurling. We will be focusing on how to give your best with nutrition and to finish 2017 STRONG! Sign up on our FREE app HERE

Blessings, 

Team TransFit

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ACTIVATE Your Nutrition with this 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 getting active 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 also ready to get back into our routine of healthy lunches and dinners! Just 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!

TransFit Nutrition Consultant, Katie Woodall is 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?)


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 butters (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!

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.


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!

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 this family meal plan and planning out healthy lunches for your family. We believe in YOU! If you would like to meet with our Nutrition Consultants to help you with a plan for feeling your best please email us! In addition, our middle school session will begin next 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 This Second Half of 2017 Your Best!

Clean slate, yes, it's Monday!  7-17-17 this date must signify a fresh start for YOU! Let's make the 2nd half of 2017 be your best! Today, let's focus on being thankful for the body that you have and set new goals to ensure you are treating your body with care and respect!

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

Here are my top 4 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! 

Strawberry Mango Chai Popsicle

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 ounce) popsicles. If you have the Norpro Ice Pop Maker let it freeze for 45 minutes and then add my wooden sticks so they stay in place better and the lid will come off easier.


We are excited to start our Super Charged Workout Week for middle school girls! Next week, July 24-28 we are offering a session from 3-4 PM on Monday, Wednesday, Friday for our sweet middle school girls! This session will be a kickoff to their school year and a way to recharge, reset, and refocus for the end of the summer ready to start a new school year! You can register for this session on our app HERE! Make sure to choose the Super Charged Workout- 5th through 8th grade girls sessions!

Throughout this session, we are going to focus on improving form while exercising, nutrition tips, learning about our beauty that is found in the Lord, the importance of positive thinking, and having endurance as we run the race the Lord has set before us! We are excited to have these girls in the studio! We hope that you can join us! 


We hope that this second half of 2017 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 2017! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Healthy Halloween Tricks & Treats!

It's almost that time of the year again- Halloween! The fun holiday allows our kiddos to run around in their precious costumes, buzz with the excitement of all the creative outfits & play makeup  and eat a little too much candy they will be getting later in the evening. With all that sugar coming in the door, it can be easy to allow ourselves to slip and fall into consuming much more than we intended! But, let's shift our mindsets to the positive: Halloween does not have to be so bad after all! 

Allow the kids to have a few pieces of their FAVORITE candy in the pile. This could be a good activity to do with them- have them lay out all of their candy and organize it into their favorites, counting, sorting,  and even make a game of letting them trade each other for their favorites. Then, allow them to pick a few of favorites to eat then. Donate your candy to the local food bank, or bring to TransFit and we will share with our friends at the Mercy Health Center. Reminding our families and ourselves that we should do all things in moderation. Moderation and portion control is an important lesson to learn as a child and even as an adult. All things should be done in moderation. 

Here are some fun Halloween Healthy recipes to try this week and weekend with your family! 


Lyla enjoyed making the jack-o-lantern face while I blended the smoothie! Crafts and healthy afternoon snack! Check!

Jack-O-Lantern Smoothie

Ingredients:

  • 1 cup almond milk
  • 1 cup frozen peaches
  • 1/2 cup pumpkin purée
  • Handful of carrots
  • 1 serving vanilla protein power or Greek yogurt
  • 1/2 frozen banana 
  • 1tbs flax seed
  • Crushed ice
  • Honey to taste 

Pumpkin Protein Muffins

Ingredients (makes about a dozen) 

  • 1 cup whole white wheat flour
  • ½ cup  or 2 scoops of protein powder (unflavored or vanilla) 
  • 1 cup pumpkin puree
  •  ⅓ cup vegetable oil or coconut oil
  • 2 whole eggs or 4 egg whites
  •  1 teaspoon pumpkin-pie spice (ginger, nutmeg and cinnamon mixed together) 
  • 1 cup brown sugar 
  • 1 teaspoon baking soda
  •  1 teaspoon baking powder
  •  ½ teaspoon salt
  •  1 teaspoon cinnamon
  •  2 tablespoons rolled oats

Directions:

Preheat the oven to 350°F , and place a rack in the center. Put liners in muffin cups. Combine flour, protein powder, baking soda and baking powder in a bowl. In another bowl whisk together pumpkin puree, oil, eggs, pumpkin pie spice, sugar, and salt until smooth, then whisk in flour mixture until just combined. Stir together cinnamon and rolled oats in a small cup. Divide batter among muffin cups (each should be about three-fourths full).

Then sprinkle tops with cinnamon-oats mixture.

Bake until puffed and golden brown and wooden pick or skewer inserted into the center of a muffin comes out clean, 25 to 30 minutes.

Cool in pan on a rack five minutes, then transfer muffins from pan to rack and cool to warm or room temperature.


Monster Mouths

Ingredients:

  • Apples
  • Lemon Juice
  • Peanut butter
  • Almonds, peeled

Directions:

  1. Slice the apples into pieces that look like lips (just a standard slice will work).
  2. Place the sliced apples in a bowl or lemon water for about 10-15 minutes so they don't brown.
  3. Heavily spread peanut butter on the tops of each apple slice.
  4. Stick the "teeth" into the peanut butter of one apple slice.
  5. Place an apple slice without teeth on top

Frightening Fruits

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, and if not slice a regular 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.


As Halloween approaches and October comes to a quick end, let's keep in mind our October goals. We hope that you have joined us for the October challenge. Bring in your calendars next week or send us a picture if you have completed the daily challenge. We will enter each of your names in a drawing and announce the winner next week! Thank you for all of your hard work and dedication this month! We are so proud of each of you! Hope to see you in the studio soon! 

Blessings, 

Team TransFit 

TransFit Middle School Girls!

Hi sweet friend! We hope you are off to a strong start this August and are focusing on your goals you have set for this month. Goals are so important and can be used in all areas of life, including faith, friends, family, and fitness. We are excited to give you the opportunity to help middle school girls set goals and gain strength in body, mind, and spirit at TransFit Athens!  The 55 MINUTE training session for girls will help them to love their bodies and to empower them to feel confident, beautiful, and strong! 

Our first middle school session will begin August 15- September 23. The six week session will meet twice a week, on Mondays and Wednesdays from 4:30-5:30 PM. We will teach the girls about whole body health through mind, body, and spirit. We will focus on learning how to correctly perform exercises, the importance of nutrition, and how to feel your best on the inside and outside!  The sessions will allow the girls to work hard, laugh, sweat and finish with a time of stretching and inspiration in the 55 minute full body session.


Here is a brief outline of the topics to be discussed during the workouts each week! 

  Week 1:

Theme: Your life is a gift!

Discussion: How can you honor your body?

Through exercise, nutrition, and rest.

Set goals

Week 2:

Theme: Power of Positive Thinking/ Encouragement

Verse: Philippians 4:8

Discussion: What you think is how you act. How can you encourage others?

Try a 1 day no negative words challenge!

Importance of breathing & relaxation

Week 3:

Theme: You are strong. Have confidence!

Female Speaker from UGA College Sports Team

Verse: Ephesians 6:10 Be strong in the Lord….

Discussion: How can you be strong?

Best strength exercises for specific sports.

Week 4:

Theme: Commitment/Nutrition

Don’t compare your self to others

Discussion: You are what you eat. Healthy snacks.

Set specific nutrition goals for week ahead

Week 5:

Theme: Perseverance/Discipline/Trials

Verse: James 2:4 Consider it pure joy when you face trials…

Discussion:  We have to know that everything happens for a reason in His perfect timing. When have you had a trial or something bad happen? What would you do differently next time?

Week 6:

Theme: Endurance

Verse: Hebrew 12:1 Run the race with endurance….

Discussion: Never give up on your goals. Review goals and discuss never giving up on your goals- set new ones for future! How can you live transformed each day?


 Partner exercises for our middle school girls! 

Partner exercises for our middle school girls! 


If you or someone you know is interested, please have them sign up at transfitathens.com or on our our new TransFit app! You can purchase the full package, allowing her to come twice a week for the session or you can purchase the half package, allowing her to come once a week for the session! 


We are extremely excited about this opportunity to extend our TransFit community to all generations of women and look forward teaching them about whole body health! If you have any questions, please email us at transfitathens@gmail.com

Blessings, 

Team TransFit 

FREE Back to School Meal Plan & Healthy Kitchen Tips

Hey, sweet friends!! What an awesome start to August this week in the studio! We are so excited about the goals you have shared with our team and can’t wait to see you reach them — one meal, one workout at a time!

A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are also ready to get back into our routine of healthy lunches and dinners! Just 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!

TransFit Nutrition Consultant, Katie Woodall is sharing a full week’s meal plan with you (below - for FREE) 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!

Included are simple breakfasts your whole family can enjoy, and we’re recommending healthy mason jar salads for your lunches this week! Since your lunches are all planned out, you’re probably wondering what your kids will eat for lunch. We want to help you with that, too.

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?)


Pack foods your kids will eat! 

Sure we’d love it if all our kids would eat carrots, broccoli, sliced turkey and edamame. But let’s face it, not all kids will eat this and they need nourishment for school and after-school activities! Pack them a variety of foods so they have choices and be sure to include a couple items they already like.

We talk in the studio a lot about fueling our bodies for our workouts. Our kids need that fuel, too, so they can perform their best at school!

Let your kids pack their lunch. 

From kindergarten to 12th grade, each kiddo can help even if it’s a small task! Find a way they can be a part of choosing healthy foods for their lunchbox and feeling like it was “their idea.” 

Make it fun!

 Use bright or seasonal muffin cups to separate foods. Add toothpicks or make mini fruit kabobs. Send along a sweet card or note to make them smile! My kids love a funny joke, so I buy a couple books with tear-out lunchbox jokes, and I send one each day with a simple, “I love you!”


What to pack!

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 butters (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!

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.


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 your salads for the week can be a way of showing your family that you’re honoring your body with healthy foods at lunchtime, too!

Reflect on our verse for this week: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to this family meal plan and planning out healthy lunches for your family. We believe in YOU!

Blessings, 

Team TransFit



 CLICK the image to download the app! 

CLICK the image to download the app! 

5 Tips to get your kids back on track for a healthy New Year!

Hey sweet friends!

Many of you, like me, sent your sweet little muffins back to school this week after a wonderful holiday season with them! For many of us, the holiday season is a time full of Christmas cookies, desserts and LOTS of sugar! With all the yummy treats, we also tend to move and exercise much less during the holidays! While the time of rest is much needed, now is time to get our families back on track as school and work start back again. We have started the January Jump Start here in the TransFit studio, but  I wanted to take the time to offer some advice on jump-starting the New Year for your sweet little ones! Teaching them about the importance of nutrition and exercise from a young age will make a lasting impression on them as they grow up, and lead them on the right path in having their best  life! To start this week and month, here are 5 ways you can begin to help your children choose health and see that fit is FUN! I hope you enjoy these tips, recipes and our printable TransFit Kids "Fit is Fun food Journal"!


5 Tips to get your family on track with whole body health:

1. Plan AheadWhether you're eating on-the-run or running out to eat, you can find healthy food for the kids (and yourself) if you make advance plans. Meal plan and prep for the week! Get your kids involved and let them plan to have some of their favorite recipes this week! Maybe let them try helping you make some of these dishes too! Find a few great kid-approved recipes below they will want to plan in every week!

2. Make time for breakfastGive your family a good start with the most important meal of the day. Breakfast helps boost concentration in the boardroom or classroom, may aid in maintaining a healthy weight, and provides the energy needed for morning activities. Try a quick smoothie, healthy cereal, Kind bar or energy bites! Get ready the night before! Set out bowls, spoons, and cereal boxes. Or put out plates and forks, then whip up a few eggs first thing in the morning. If you're in a rush, take something with you! Toss pre-sliced fruit and cheese into a plastic container, top a toasted bagel with peanut butter, or blend up a fruit smoothie.

3. Keep Quick and/or Car-Friendly Snacks on handPack healthy snacks for after school that kids can manage themselves, including shelf-stable foods and fresh foods (pack a cooler if you have the time). Kid-friendly, healthy foods can include:

  • Fresh, easy-to-eat produce like apples, bananas, grapes
  • Dried fruit such as cranberries, raisins, apricots, apples, and pineapple
  • Trail Mix with nuts, dried fruit, and whole grain cereal
  • Whole-grain crackers with peanut/almond/sun butter
  • Low-Sugar granola bars
  • Turkey and cheese roll ups
  • Single serving yogurt
  • Cheese sticks or wedges
  • Ready to eat veggies with hummus

4. Eat out smarter - Find restaurants that serve healthier options for kids by knowing where you're going before you get there. Focus on places with healthy options like locally-owned restaurants, spots with salad bars , and fresh seafood restaurants. Luckily, many places now offer healthy swaps in kids meals such as fruit in place of fries, water in place of soda, and grilled nuggets instead of fried. 

5. Get the kids involved in your health journey - Your little ones are always watching you to see what you do. If they see you making healthy choices and doing it with excitement and joy, they will want to too! You- being a good role model for your children  is the best teacher of whole body health.

It may sound obvious, but kids need to be taught about eating right. It's not necessarily obvious why an apple is a better snack than a candy bar, so talk kindly with your kids about nutrition. Discuss subjects like why some foods are part of everyday healthy eating, and why other foods are a special treat.Teach kids where their food comes from with a visit to a local farm or farmer's market. Show them how to read and follow a recipe. Help your kids plant and tend a garden, then teach them to prepare the food they've grown. Show your children how to read nutrition labels, how to compare prepackaged foods in the supermarket, and how to shop. Us momma know it is not always easy to change your children's diet and win kids over to healthier foods. But it comes with a great bonus: once they're eating right, it's likely that you are, too! A few favorite recipes below and page on healthy lunches!


Strawberry Love Smoothie

  • 1 cup almond milk 1⁄2 frozen banana
  • 1 cup frozen strawberries
  • 1 cup Greek yogurt or 1 serving vanilla protien powder 1 tbsp ground flax seed
  • **1 tsp maple syrup or stevia drops (optional)
  • 1 cup crushed ice
  • (top fresh strawberries and unsweetened coconut flakes)

No Bake Energy Balls

  • 1 cup oatmeal (I put this in the blender 1st)
  • 1/2 cup peanut butter (or other favorite nut butter or sun butter)
  • 1/3 cup honey
  • 1 cup coconut flakes
  • 1/2 cup ground flaxseed (GO FIBER!)
  • 1⁄2 cup chocolate chips (optional) 1 tsp vanilla

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1′′ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.


Get your kids excited about their health! Make it like a game! Print off this sheet and hang it up somewhere where your kids can plan out and track their meals, fruits, veggies, water and exercise! Sit down with them at the beginning of the week and get ready to have your best week yet! They will love getting to plan their week out and it will be a great habit to get them into early!! 

Send pictures of your recipes, filled out sheets and fun times to transfitathens@gmail.com we would love to see! If you post them tag us @transfitathens!! If you want the pdf version of this chart, email us and we will be glad to send you one! Have a wonderful, healthy week with your sweet kids this week! 

Blessings,

Caroline

Healthy Halloween TIPS and TRICKS

 Healthy Halloween TIPS and TRICKS

Well it's that time of year again - Halloween! This fun holiday leaves our kiddos running around in their precious costumes, buzzing with the excitement of all the creative costumes and the candy they will be getting later. With all that sugar coming in the door, it can be easy to allow ourselves to slip and fall into consuming much more than we intended! However, with a plan and some cute, creative snacks, Halloween can be an incredibly fun, yet still healthy time!

We are had our own mini halloween party here when we carved our pumpkins this week! Here are some healthy and super fun snacks you can try around Halloween to get your kids excited for the day in more more sensible way! Plus, making and tring some healthier treats will help you all avoid the not-so-fun sugar stomache aches later! 

Mental Strength- Sticking to an "I will" Statement

Mental Strength- Sticking to an "I will" Statement

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

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

Click kids-couch-to-5k-with-logo to download.

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!

pushups

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

Final TransForm Your Arms Workout

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

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

Plank alternating knees in!

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

Forward Lunge with Lateral Raise

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

Blessings,

Caroline

Supercharged High Protein Snacks!

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

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

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

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

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

Chillin’ Cherry Smoothie or Popsicle

cherry smoothie

Serves 2

·        1 cup coconut or unsweetened vanilla almond milk

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

·        1 frozen banana

·        1 cup frozen cherries

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

·        1 tbsp. flax-seed

·        1 tsp. honey or stevia (if needed)

·        ½ cup crushed ice

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

Lyla and Kaitlyn working hard on the smoothie!

Lyla enjoying her delicious smoothie!

TransFit Super Charged Trail Mix

 1 Cup lightly salted Almonds

 1 Cup lightly salted Walnuts

 1 Cup lightly salted Cashews

 1 Cup dried cranberries or blueberries or gogi berries

½ Cup dark chocolate chips

1 tsp sea salt

 1 tsp cinnamon

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

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

Homemade protein bar 

Protein Bar

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

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

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

Blessings,

Caroline

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

Freedom in Him TF

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

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

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

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

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

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

Blessings,

Caroline

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

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

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

TRANSFIT SUMMER SCHEDULE 

TUESDAY, WEDNESDAY, THURSDAY

6am

8:30am

9:30am (TransFormers)

10:30am

11:30am

or by appointment

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

TRANSFIT SUMMER FITNESS PACKAGES

Photo by OneResult

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

COMMITT TO YOUR HEALTH PACKAGE

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

TransFit Advanced Fitness Guide Binder

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

Accountability Chart

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

Weekly Phone/Email Support

$95/ per month

Will be emailed directly to you in PDF format

ADVANCE YOUR FITNESS PACKAGE

3 month commitment

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

$115/ per month

MAXIMIZE YOUR FITNESS PACKAGE

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

$215/ per month

Weekly Healthy Family Meal Planning

$40/month

Email TransFitAthens@gmail.com to sign up

Blessings, Caroline

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

Stop Sugar Cravings- TODAY!

The holiday season is often a time when sugary foods and drinks fill the tables. However, having something sweet with every meal can often leave you feeling bloated, tired, and craving more sugar. Furthermore, over-consuming sugary foods adds unnecessary calories to your diet and can hold you back from reaching your fitness goals. Don't let anything stop you from reaching your goals this season! We need many winners for the Holiday Extravaganza! Follow these tips to help stay on track for the holidays.

  1. Reach for fruit. Keep fruit handy instead of reaching for sugary snacks. Fruit gives you the benefit of fiber and nutrients, along with a little bit of that sweetness you're craving.
  2. Eat regularly. Eating every 3 to 5 hours can help keep your blood sugar stable and keep you from reaching for fatty foods when you get hungry. Choose protein and fiber rich foods to feel fuller for longer.
  3. Plan out meals. Oftentimes we reach for unhealthy foods because they are quick and convenient. Plan out your meals in advance so you're not tempted to do this, and focus on only buying the foods you need for these meals at the store. Let me know if I can help with your family meal planning! email transfitathens@gmail.com
  4. Get up and go. Craving sugary snacks while bored or stressed out is very common. Take a break from whatever you're doing and take a quick walk to get moving. Exercising will release endorphins which will reduce stress, helping you fight those cravings.
  5. Mix in something sweet with a meal or snack. Throw some fruit in your salad, or mix some dark chocolate chips in with your trail mix to fulfill your sugar cravings without over-consuming.

One of my family's favorite salad's this time of year is this Walnut & Pear Salad! Beautiful for the Christmas season this salad has everything you need to stop sugar cravings!

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Walnut & Pear Salad

Prep time:  5 mins

Ingredients:

  • 2 cups Arugula or spinach
  • 1 oz creamy gorgonzola or goat cheese
  • ¼ cup  walnuts
  • 1 Bartlett pear, ripe
  • ¼ cup pomegranate seeds
  • ⅓ c olive oil
  • ⅓ c white wine vinegar
  • ½ tsp minced garlic
  • pepper

Instructions: In a jar with an airtight lid, shake the second set of ingredients. Toss with greens & top with cheese, walnuts,  ripe pear & pomegranate.  Toasting walnut also brings out such a rich flavor!

For these busy holiday nights this season, I love to cook "one dish wonders". The following hummus crusted chicken has roasted vegetables accented by a hint of lemon, and is baked in the oven in one dish. Best of all, my kids love it just as much as I do!

Photo by: Gimme Some Oven

Hummus Crusted Chicken with Roasted Vegetables

 Ingredients:

  • 4 boneless, skinless chicken breasts
  • salt and pepper
  • 1 zucchini, chopped
  • 1 yellow squash, chopped
  • 1 medium onion, chopped
  • 1 cup carrots, chopped
  • 1 cup hummus, homemade or store-bought
  • 1 tbsp. olive oil
  • 1 tsp crushed garlic
  • 1 lemons
  • 1 tsp. paprika

Instructions:

  1. Preheat oven to 450 degrees. Prepare one large baking dish with cooking spray.
  2. Season the chicken breasts with generous pinches of salt and pepper.
  3. In a large bowl, toss the zucchini, squash, carrots  and onion with olive oil and garlic until evenly coated. Season with salt and pepper.
  4. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with paprika.
  5. Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately with whole wheat cous cous or brown rice.

Blessings,

Caroline

Fall In Love With Running- The Ultimate Runner's Workout!

Fall is an amazing time of the year for running or brisk walking. The early start of the day is now bright for morning runs. Thankfully, here in Georgia, the afternoons are still warm and sunny, making quick lunchtime runs or brisk walks a treat!

Lyla & Ayn Paker at a local run having a blast!

Fall is also the season for a lot of races, from 5ks to marathons, and it's the perfect time to start training for spring races. While training for running races, it's easy to just focus on building up mileage or doing interval training. However, it is also beneficial to include some strength training to properly develop your muscles and help prevent injuries. With that in mind, I've developed a workout designed with runners in mind.  You can do this workout at home, all you need is a stability ball, dumbbells, and a bench or a step! Have fun with this full body runner's workout!

Ultimate Workout for Runners

One way to make running more rewarding is involve your family. My kids love going on short runs and participating in fun runs. However, just because kids seem full of energy, doesn't mean they're ready to jump right in to a full 5k. Properly training for a race is just as important for kids as it is for adults, if not more so since kids are still growing and developing. Practice good habits with your children like developing a good post run stretching routine and slowly increasing the amount of time spent running or walking. The following plan is one that my children and my friends have used with great success.

kidscouchto5klogo

The most important part of running is having fun! So try the strength workout, go for a walk or jog with your kids, and get outside to enjoy the beautiful weather. Fall in love with running or walking to enjoy your healthy lifestyle!

Blessings,

Caroline

Pumpkin Snacks and Crafts

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It's finally starting to feel like fall here in Athens. The leaves are changing colors, the nights are cooling off, and of course pumpkins are everywhere. It's still a little too early to carve pumpkins for Halloween, so the kids and I decided to get in the fall spirit by incorporating other forms of pumpkin in our lives!

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Porter's Favorite Pumpkin Bread

Ingredients

  • 1 cup light brown sugar
  • 2 large egg whites
  • 1 cup pure pumpkin (you can use canned organic pumpkin)
  • 1/3 cup Coconut Oil (melted)
  • 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
  • 1 teaspoon vanilla extract
  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1 & ½  teaspoon baking powder
  • 2 teaspoons  ground cinnamon
  • ½  teaspoon ground nutmeg
  • 1/2 teaspoon baking soda
  • ½ teaspoon salt

Directions

  1. Preheat oven to 350 degrees F. Spray 8 1/2 by 4 1/2 metal loaf pan with nonstick cooking spray & sprinkle with flour.
  2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
  3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
  4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

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Pumpkin Pie Protein Smoothie

(Makes 1 serving) Ingredients

  • 1 cup Almond Milk
  • 1/2 cup pumpkin (I used pureed, canned, organic)
  • 1 serving Vanilla Protien Powder
  • 1 frozen banana
  • 1 TBSP Ground flax seed
  • 1 tsp. Pumpkin Pie spice (no sugar added)(nutmeg, ginger)
  • 1 tsp + Cinnamon
  • ½  tsp Vanilla extract
  • Crushed ice to fill - (you can also throw in a few small carrots for extra veggies!

Directions

  1. Place all ingredients in a blender, and blend till smooth.
  2. Pour it into a pretty glass, top with cinnamon, coconut & enjoy

Photo by Whole Foods

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
  • ½ Tbsp Chili powder
  • 1 Tbsp..Cumin
  • 1 Tsp. Oregano
  • 2 tsp. black pepper
  • 2-3 cups of low sodium chicken broth
  • 1 tsp. olive oil
  • Salt to taste

Directions

  1. 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
  2. Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.
  3. Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.
  4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

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"I am Thankful" Pumpkin Craft

Materials

  • orange and green construction paper
  • staples or brads
  • scissors

Directions

  1. Cut out 8 pieces of orange contraction paper into 1 inch strips.  You will also need to cut out 2 leaves and 2 skinny strips of green contraction paper for the vines
  2. Have the kids write something they are thankful for on each strip of orange construction paper.  Be sure to leave about a 1 inch space on the sides of the strip so the writing isn't covered up when stapled together
  3. Use a stapler or brads to attach the orange strips at the top and then at the bottom to form a pumpkin.
  4. Add your leaves and green vines.  I rolled up the green construction in a paper to help curl the vines.

We are also thinking about heading out to a pumpkin patch or corn maze soon while the weather is so nice. Being active as a family is a great way to stay healthy, and for us to spend some time together. Plus it gives the little people a perfect opportunity to pick out their favorite pumpkins and to tire themselves out a bit on a hayride or in the corn maze.

There are two farms nearby that offer these fun activities: Washington Farms and Athens Corn Maze. Pick the one closest to you and take your kids on an adventure this fall!

Blessings,

Caroline