challenge

Join us for a 5 Day No Sugar CHALLENGE! Start December STRONG!

Happy Sunday sweet friend!

You are ready to finish 2017 strong! To kick off December and the holidays feeling our BEST, we are going to start another round of the TransFive No Sugar Challenge this Monday!! Woo!!! Yes, Monday, December 4th ladies we can do 5 days of no candy, cakes, cookies, or added sugars! We are stronger together ladies. Let's do this challenge and feel VICTORY as we go into this holiday season!

 We would love to have you join us for the first time OR for another round! You are AMAZING AND WE WANT YOU TO REACH YOUR END OF THE YEAR GOALS ! Let's do the challenge together, ladies!  

The TransFive  eBook is given to you, sweet friend, FREE this week, you just have click the link to get the eBook with a sample meal plan, recipes, and 5 day devotion! Commit to being ALL IN with the 5 day Challenge! Yes, you can! 

Here is a sample recipe from TransFive! 

Hummus-Crusted Chicken

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  • 4 boneless, skinless chicken breasts
  • Salt and pepper
  • 1 zucchini, chopped
  • 1 medium onion, chopped
  • 2 carrots, chopped
  • 1 cup hummus
  • 1 Tbsp. olive oil
  • 2 lemons

Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.

Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper. 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 smoked paprika. Thinly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

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Have a fabulous weekend friends, and congratulations on another amazing week of living transformed and striving to become to healthiest version of yourself. Remember that with EVERY small step you take you are making lasting changes and becoming better than you yesterday.  Small changes equals BIG results! Take time this weekend to celebrate all of the healthy changes you have made this year and how your new healthy lifestyle makes you feel.

You are beautiful and strong, friend!! We so value and treasure you at TransFit and we are incrediblly proud of you. Keep motivated to achieve your whole body health goals! 

Blessings,

Team TransFit

Congrats!! We Are Proud of YOU!🌟🎉😍

Happy Saturday! 

We are so proud of each of you who took our TransFIVE no sugar challenge! YOU DID IT! You made it five days with less sugar!  And...even if you didn't do all 5 days.... be proud of yourself for even trying... or even looking at labels differently and recognizing how much added sugars are in your foods.  What an accomplishment!  If you didn't take the challenge with us this week, it's not too late. You can purchase our TransFIVE eBook on our website under the SERVICES tab! We are so excited about this October and we are planning to make it your BEST month yet! Join us for our Optimism in October challenge!

You can do it! 

Here is a great recipe we want to share from our TransFive eBook! You can find more healthy recipes on our website under the HEALTHY LIVING TAB

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Hummus-Crusted Chicken
Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Yield: 4 Servings

Ingredients:

  • 4 boneless, skinless chicken breasts
  • salt and pepper
  • 1 zucchini, chopped
  • 3 small potatoes, diced
  • 1 medium onion, chopped
  • 2 carrots, chopped
  • 1 cup hummus, homemade or store-bought 1 Tbsp. olive oil 2 lemons
  • 1 tsp. smoked paprika

Directions:
Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.
Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper.
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. en sprinkle the pan with smoked paprika. inly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**

Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately. 

We are so proud of you and hope that you feel inspired and encouraged! You are capable of anything that you put your mind to! With God, all things are possible! We would love for you to join us for our new sessions- Biblical Meditation and our Bible Study session. You can sign up on the app HERE! Also, you can now purchase our Bible Study eBook on Amazon HERE! We are so excited about this October and can't wait to see you in the studio for some energining, transforming workouts! Saturday 8 am is one of our favorites!

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

Blessings, 

Team TransFit

Are you up for the Challenge? TransFive No Sugar starts Monday! Download the FREE Ebook!

Happy October sweet friends!

Each of you worked so hard in September, gaining whole body strength! Thank you!

Optimism in October is our theme this month as we work to transform not only our bodies but our minds too!  Each new month can be a fresh start with renewed motivation and willpower to reach new goals and follow a healthy lifestyle. As the month progresses and the "fullness" (aka craziness) of the holiday season begins, we often struggle to remain as dedicated and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind and spirit too!

Here's a goal for you...stating tomorrow, Monday, 5 days no sugar!  How about trying our TRANSFIVE  --no sugar challenge? We believe in you and YES you can give it your best! 

Download the free guide here.  Let's do this as a strong community and hold each other accountable to having no sugar for 5 days! 

Part of your accountability can be to encourage one another through our October challengeThis October we are challenging each of you to exercise DAILY, and say one positive statement whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app!

To help you with this we want to OFFER our ALL ACCESS PASS for the month of October for a special of $185 !

We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a MONTH of FREE sessions! If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 

We are so excited to take this challenge together and look forward to seeing all that you can accomplish. If you need any ideas for workouts, check our app or our website under HEALTHY LIVING! If you have any questions, please email us at transfitathens@gmail.com

Enjoy encouraging one another and unlocking the key to total transformation! 

Blessings, 

Team TransFit

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Finish Last Five Days of June feeling your BEST!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and being so determined to reach your goals! We realize that summer can be a hard time to stick to any routine, but let's focus the goals we set at the beginning of the month and give our best these last 5 days to achieve success and reach our goals the last week of June! 


Today, we want you to try our TransFIVE Challenge! This 5-day challenge focuses on eliminating sugar from your body and reviving your body, mind, and spirit. It includes a 5 day meal plan, recipes, tips, daily inspiration, and more! We have the ebook is free and has with a summer meal plan and recipes! This is a great time to challenge yourself, as we finish out this month! You can do it! 

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the challenge and download the TransFIVE ebook for FREE, plus be added to the TransFIt Facebook group to join other ladies in this journey! To download the free ebook click HERE


Spend time today preparing for your upcoming week by scheduling your workouts and prepping your nutrition. Create a weekly calendar and plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book sessions at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! Let's finish this month strong! If there is anything we can do to to help you, please email us at transfitathens@gmail.com. Enjoy your weekend! 

Blessings, 

Team TransFit  

Are You Ready for Total Transformation May Challenge?

Can you believe May is almost here?! We are getting ready for our total transformation challenge this month and we want you be encouraged that your can reach your goals! Remember that exercise is medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting Monday! 

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We are challenging each of you to keep track of your exercise and nutrition this month. The calendar below will be used to keep track of your points. Keep track of your points daily and at the end of the month, the person with the most points will win a free month of sessions. Here is how the challenge will work- You will keep track of your exercise, nutrition, water, and more each day through points. You can gain up to five points each day.

  • One point for 80+ ounces of water
  • One point for 3 servings of vegetables
  • One point for 2 servings of fruit
  • One point for 30 minutes of exercise
  • One point for reflection time.

 Write down your points for each day  on your calendar and at the end of the month we will tally up all points to see who our winners are! Use this free Total Transformation Meal Plan to jump start your May! Download here! 


In addition, we are offering two deals just for you! 

Our TransFormer unlimited sessions package will be offered for $199. 

In order to kickstart your month, we are also offering you a FREE week meal plan! You can find the meal plan HERE! The recipes for the meal plan are also on our website, under the TRANSFORM tab. You can find them HERE! If you would like the monthly meal plan, you can purchase it on our app or website for $50! 


Let's focus on making exercise our medicine this month! We believe in each of you and know that this will be your best month yet. Our schedule will remain the same this month, but please take note that we are moving the yoga sessions to noon on Wednesday's and Friday's! We would love for you to join us!

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

Blessings, 

Team TransFit

Transform "Hard Core" Ab Workout

Hello sweet friends! It's time to finish April strong and come alive! This week we want to challenge you to come alive through a touching ab workout! You can add in this ab workout with our April challenge! You can find this workout on our YouTube page HERE


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Abs are one of the major areas where our diet plays a key role. Everyone always wants to work on their abs, "love handles," and the core of the body. Your core is a major part of all movement. Having a strong core will help you be able to do every day tasks better and with ease. We've got a great ab workout for you that, when paired with a healthy diet, will torch unwanted belly fat and assist in creating a super strong core! 

Four key components to a strong core

  1. Exercise- Doing a healthy balance of strength training and cardio is essential to toning your mid-section! You'll notice at the end of this awesome workout there is a jump rope minute! This minute of cardio gets your heart rate UP and helps you burn more fat! 
  2. Diet- Eating a balanced, healthy diet is KEY to maintaining a lean midsection! Fill your diet with greek leafy vegetables, lean protein and other nutrient dense foods to reveal those abdominal muscles! 
  3. Sleep- Rest is essentail to burning fat! Allow your body recovery time in order for it to burn fat most effectively! 
  4. Stress management- For many reasons, stress is detrimental to maintaining a trim waistline. When we are stressed, we not only tend to exercise less and eat less healthy- we cause stress on our bodies which hinders it from burning fat.

We are ending this month strong as we advance our entire body health in ways that we may never have before. Remember friends it is not about being perfect - it is about being better than you were yesterday! Keep making awesome progress and invest in your health this month. Please let us know how we can help you reach your goals! For more recipes and workouts, please click HERE to find our Transform section of our website! 

Blessings,

Team TransFit

Amazing Client Spotlight- Sara Swann

HAPPY FRIYAY! 

Each of you are COMING ALIVE this April! We hope that you have joined us for the April Arms Challenge!  Give you best today and complete the challenge stronger than when you began!

Today, we want to share the story of one of our sweet clients, Sara Swann! Sara's smile lights up a room and her dedication to a healthy lifestyle is inspiring! One word I would love to describe Sara is commitment! She is committed to giving her whole heart to her workouts, her running, her family, and her job!  Over the year, she has transformed in body, mind, and spirit and is a testimony to making the most of every opportunity!

Thank you Sara for living transformed and being such a joy to get to know!  Please enjoy Sara's story below about her total body, mind, and spirit transformation.


 I first started my journey at TransFit almost one year ago, in May of 2016. My sister in law, Allison Cass, had been attending classes and I could tell a big difference in her, she was transforming her body, becoming stronger and healthier, striving for better overall health and it showed. She encouraged me to try a Transformer class and I finally did, and I couldn't be happier and more thankful to her! I have exercised really since high school in various formats, mostly attending gyms, doing cardio, spin and strength training classes. I really wasn't unhappy but sometimes felt like I was in a rut and wanted something more. I decided to try TransFit and WOW, what an amazing experience!. Here, it wasn't just about getting your workout done to move on with your day, it was a total mind, body experience that was the BEST way to start my day. From day one, I felt the encouragement from Caroline and the sense of community with the other women. It is such an encouraging and motivating environment, and it made me push myself to do my best each time. I thoroughly enjoyed the high intensity of the Transformer class followed by the peaceful stretch and inspirational message to close out class. I remember having tears in my eyes, yes tears of joy, from an overwhelming total mind and body experience that first day. Now I try to attend 2-3 transformer sessions per week. 

I have also thoroughly enjoyed Lisa's running class on Tuesday mornings. I have always liked getting up and working out at 5:30 since its really the best and only time that fits my schedule and gets my day started off on the right foot. I have run on and off for many years, but never had any one show me proper form or body mechanics to help improve my technique. The track workouts are really fun and running with a group is encouraging and motivating. I'm always so inspired by all the women that get up early, put their tennis shoes on and hit the track to do something good for their bodies, and what an awesome way to see the sunrise with this wonderful community of women. I had run one half marathon in the past, pre-kids, and Allison and I decided we wanted to run the Chick Fil A half this spring (her first half). Lisa sent us a training schedule and we did each week together, holding one another accountable. I've never been one to brave the freezing temps or windy days for an outdoor run (I'd just take the easy way and hit the treadmill ;)) but there was such a sense of bonding and accomplishment to set a goal and stick to it and doing it with my sister in law was unbelievable. Thanks to Lisa and Caroline's encouragement and tips, we made it through our training and completed the Chick Fil A half just a little over 2 wks ago. They were there with us the whole time, even during the race, cheering us on, and I cannot tell you how much it meant to Allison and I to have such inspiring coaches and friends to share this experience with. We are now hooked, and are ready to find our next half marathon to tackle.

I cannot say enough about my experience at TransFit. I enjoy that it isn't just a place to exercise, but a total health experience to truly transform all aspects of your health. From healthy recipe ideas that I can cook for my family (even in a short amount of time for us working moms) to encouraging scripture that keeps me uplifted, to the accountability and friendships I've made. Caroline, Lisa, Katie and the women at TransFit have been such a blessing to me and I'm grateful to Caroline that she was lead to create this special environment for the women in the Athens community.


Let's finish April just as strong as we started! We want to remind you about our TransFit app. This app can be used to not only book your sessions, but to find inspiration, exercises, and recipes to try! The TransFit App great place to go when you need a quick workout or meal idea for your week. If there is anything you want to see on the app, let us know! We would love to help you! 

We look forward to seeing you in the studio! Let's come alive TODAY! 

Blessings, 

Team TransFit

Holiday Extravaganza Begins TODAY!

Happy Monday!

Today, we are kicking off HOLIDAY EXTRAVAGANZA! Holiday Extravaganza is a time for us to hold each other accountable, as we work towards our goals for this holiday season! This week, we are challenging each of you to food journal for the whole week! If you complete this challenge, send us a picture to transfitathens@gmail.com and you will be entered to win a FREE session! 


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It’s that time of year again…

Time for the Holiday Extravaganza, and time to weigh in BEFORE Thanksgiving! If you would like to participate this year, please e-mail us, transfitathens@gmail.com, to find a time for you to come weigh in! Feel free to invite friends & family to play as well. The pot will be huge this year, but hopefully everyone will take their money back!

 

DETAILS OF THE GAME:

Starts November 14th - Finish week of January 6th 

Here's how it works: We will begin the challenge the week of November 14th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in and do your best over the holidays to eat right, exercise, drink water, and do our weekly challenges. On the week of January 6th we will weigh in again. 

If your weight stays the same- you get your $20 BACK! If you gain weight, your money stays in the bucket and you contribute to the biggest looser prize! 

If you are the biggest loser (we use % of weight lost) you get to keep all the money in the bucket! The Holiday Extravaganzas is the best way to keep you accountable over the holiday season! Let's do it! 

Winning baskets from last year!


Upcoming Dates at TransFit:

  • NO Running Group tomorrow (Tuesday, November 15), come get your cardio Thursday morning at 5:30
  • Middle School Girls session begins Wednesday: sign-up on MindBody, this session will meet for 4 weeks on Wednesdays 
  • TransFit will be open Monday and Tuesday of next week & closed Wednesday-Friday (Thanksgiving Break)
  • Lunch and Learn- Transform Your Holidays: December 8th
  • Weigh In's this week for Holiday Extravaganza, bring your $20 CASH

If you have any questions about Holiday Extravaganza or any of our upcoming events, please email us at transfitathens@gmail.com. We can't wait to see you in the studio this week!

Blessings, 

Team TransFit

How can YOU eliminate sugar from your diet? Do 5 days with us next week!

For this final week in September, we want to challenge you to give your all and push  yourself one step further by showing your strength through your nutrition! And we want to help guide you next week using our TransFIVE challenge! 


We’ve changed up our TransFIVE program using a few of our favorite fall recipes, so even if you’ve participated before (or it’s your first time!), the recipes and meal plan are FREE for you to enjoy! 

What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads and pastas.

 It’s also quick — only five days so you can reset your mind, focus back to your transformation goals to finish September feeling your absolute best!

Next week, meditate each day on Mark 12:30, “Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.”

Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on the One who gives us our healthy bodies, gives us the strength to do squats and push-ups and run a mile. Focus on our Creator and love Him with your WHOLE self. 

Our Team will be doing the challenge right alongside each of you! We’ll be checking in on our Facebook page and encouraging you as well! Let’s help motivate one another to giving our best to the challenge next week!

 


Here are three easy tips to help:

1. PREPARE!

Over the weekend, take an hour or two to get your kitchen ready! Clean out your fridge and pantry. Get rid of those unhealthy snacks or any foods that might tempt you. 

Grocery shop early. We make that easy by including a shopping list with your TransFIVE e-book! As soon as you get home, wash and chop all your fruits and veggies. Prepare your September Salad and portion it out into individual containers for lunches. 

2. SET AN ALARM!

Use your smart phone and set an alert during those “tempting” times of your day. Is it in the afternoon when your kids get home from school? Is it in the evening? No matter the time of day, set an alarm on your phone to go off to help refocus your mind toward your goals. We recommend a 3:00 p.m. alarm or 8:00 p.m. (or maybe both!)

Use scripture for encouragement like 1 Corinthians 6:20, “You were bought with a price, therefore honor God with your body.” When you see this pop up on your home screen, it can help you remember the reason you’re doing the TransFIVE challenge! 

3. BRUSH YOUR TEETH!

One of our favorite tricks to help fight cravings! No one wants to eat with minty, fresh breath, so brush after every meal! Pack a travel toothbrush and toothpaste in your purse so you can brush even when you’re on-the-go. And at night, commit to brushing by 8:00 p.m. to help prevent those late-night snack cravings!


We believe in you and know you can do anything you set your mind to! So let’s set our minds on fueling our bodies next week with wholesome foods!

To download the TransFIVE challenge, click here. Enter code CLIENT for your free download!

You’ve got this!
Team TransFit

 

TEAM TRANSFIT 

TEAM TRANSFIT 

Life Transforming Goal Workshop: Lululemon & TransFit Next Tuesday

Happy Tuesday! We are halfway through August and we want to focus our minds on those goals we set at the beginning of the month! Start today and re-commit to setting a specific goal for this week and a larger goal for this month! Let us know how we can help you achieve those goals! You can do it!! We believe in you!


As we have been reading The Circle Maker, the quote above has inspired us to take risks and step out in faith toward new directions and to strive for new life goals. You may be wondering, how can I really reach my life goals and dreams? 

We are excited to team up with Lululemon for a life transforming goal workshop in the studio one week from today! Next Tuesday, August 23, 11:30-12:30 we will learn how to create that life vision and achieve your goals and dreams so you can thrive and live your best life! 



Let's stay focused and create a positive vision and have faith to step out and begin the journey todayYes, we know life can be "full", messy, and loud, but we have to stay faithful and remember that every path is for the purpose of changing us one day at a time into His image! Let's don't waste a single moment- let's seize every opportunity! 

Use each day as a blessing and a new opportunity to thrive and grow! What risk will you take today to be challenged, to be changed... to transform

Come into the studio for some training sessions to transform your body, mind, and spirit. Join us for the FREE workshop next Tuesday and sign up on our new app! If you have any questions, please contact us at transfitathens@gmail.com. 

Blessings, 

Team TransFit


Finish Last Five Days of June feeling your best!!!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and for being so determined to reach your goals! We realize the summer can be a hard time to stick to any routine, but let's focus on the goals we set at the beginning of the month and give our best these last 5 days to achieve success in the last week of June 

Today TransFit has updated and is re-releasing the TransFIVE ChallengeThis 5-Day challenge focuses on eliminating sugar from your body and reviving your body, mind and spirit! It includes a 5 day meal plan, recipes, tips, daily inspiration and more!  We have updated the e-book with a new summer meal plan and new recipes! This is a great time to challenge yourself, as we finish out this month! You can do it!

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the fun and download the TransFIVE e-book (FREE for TransFit clients), plus be added to the TransFit Facebook group to join other ladies in this journey! We are so excited to encourage and inspire each other as we do this challenge together! To download the free ebook, use the code CLIENT at checkout and you will get it for FREE

Spend time this weekend preparing for your upcoming week through nutrition and exercise. You can create a weekly calendar and can plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book classes at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! You can see this upcoming week's studio schedule below! In addition to these sessions, we offer one-on-one personal training consultations and nutrition consultation by appointment. Email us at, transfitathens@gmail.com if you are interested! Continue to purchase and sign up for classes on MindBody. You can access MindBody online HERE or on the free app HERE

There will also be the Friday Running Group session with Lisa at 6:00 AM! It is FREE! We would love to see you Friday mornings! 

There will also be the Friday Running Group session with Lisa at 6:00 AM! It is FREE! We would love to see you Friday mornings! 

Let's finish this month strong! If there is anything we can do to help you, please email us! Enjoy this beautiful Friday and your weekend!

Blessings,

Team TransFit 

4 Day Live Transformed Challenge starts today!!!

Such a sweet friend that I got to share this experience with!

Such a sweet friend that I got to share this experience with!

I had the biggest privilege of being able to speak to the sweet girls at Kappa Delta at UGA last night with my great friend Stacey. We were able to talk about beginning a total lifestyle transformation one step at a time in one of the most crucial times in your life- your college years. I was able to share my story with these girls as well as leave them with a fun 4 day live transformed challenge to make goals of their own and strive to reach them this week.

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The challenge I have given them I would LOVE to extend to you all as well! For the next 4 days, I want you to make one goal  and try to accomplish that goal each day for the next four days. The person who remains the most diligent in reaching their health and nutrition goals for the next four days will win a special gift card!!

 

All you have to do to enter the challenge is email us at transfitathens@gmail.com, tell us your goals for the next 4 days, and send us a picture each time you complete your goal(s) for that day!!! The winner will be announced Saturday morning!

This challenge will perfectly tie into our Optimism in October theme! One of your goals could be something like "Write down 5 things I am grateful for" each day or "Choose to see the best in each situation" each day. I encourage you to have a goal like this in addition to your health and fitness goals!!

Starting a challenge for four days is an incredible exercise to get you in the practice of setting and achieving goals. Four days is a perfect amount of time to keep our motivation high and reach these goals we set for ourselves. We are so excited to begin leaning into the challenge mindset because as some of you know we have a HUGE challenge coming up soon.... The Holiday Extravaganza! So get warmed up with a few of these smaller challenges and begin building up endurance for this longer but incredibly rewarding challenge coming soon! 

Have an incredible week, send us those goals!

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up
— Galatians 6:9


Blessings, 

Caroline

 

 

 

 

 

 

 

 

Sample Goals

Drink at least 64 oz water

Exercise at least 30 minutes daily

Have at least one salad daily

Try a green smoothie

No added sugar or candy

No processed foods

No sodas

"Kitchen is closed" no grazing after 7:30pm  

Unlock the key to your total transformation!

Unlock the key to your total transformation!

 Each new month can be a fresh start with renewed motivation and willpower to reach our new  goals and follow a healthy lifestyle. However as we all know, the month goes on and the craziness of life begins to set in and we often will struggle to remain as driven and focused as we were at first. Is this natural? Completely! So, today I want to offer you a solution to this problem of falling off track and becoming disappointed and frustrated. One of the keys I have found for many clients in reaching their goals for lasting transformation!  

That solution is to find an accountability partner!  This could someone who is seeking to live a healthy lifestyle as well, and someone who can encourage you in all areas of life- body, mind and spirit.

This is your "go-to" person when you are feeling stressed over meal planning, don't think you have time to fit in a workout, have struggled to have a quality quiet time all week or are facing any of life's many obstacles. As we see in Proverbs 27:17, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better.  No weights, not enough time ....below is an awesome TRANSFORM BODY WEIGHT WORKOUT you can do with your partner or by yourself! Have an amazing weekend! 

Strength in September

Strength in September

In the month of September we are going to reach for new goals and do a new monthly challenge! While we want to use this challenge as a means to reach new personal goals and get stronger and leaner in the month of September, we are also going to include a squat challenge that we can all push ourselves to complete! 

September Food Journal Results and The October Squat Showdown!

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September was a great month for TransFit and I'm so proud of everyone that joined me in the food journal challenge! I received so many updates from friends saying that once they started tracking their food, they started making some changes in their diets for the better!

This month's winners were:

  • Colleen Pruitt- winner of the Nutrition Consulting Session
  • Luci & Mac Furlow- winners of the $50 EarthFare gift card
  • Pam Adams- winner of $25 off her TransFit training sessions

Awesome job to everyone else who completed or tried the challenge! Alison Norris, Katie Woodall, Lauren McElhannon, Velena Vego, Lacy Sinkwich, Nancy  Deleski, Yvette Jackson, Judy Talton, Leslie Dorris. Katie Collins, & Kim Pittard- you all did amazing and I'm so proud of your hard work!

Now October is here and it's time for a new challenge! This month I wanted to focus on building strong legs, especially for those of you training for half or full marathons or 5k's. The October Squat Showdown is all about building a strong base through different squats and lunges so that we can be healthy and ready to tackle any challenges ahead.

Each week will have a different activity. You will do this activity every day for the week to really feel the burn and strengthen your muscles. The good news is every activity is simple and should only take a few minutes to add into your routine! Do some squats while folding laundry or do your lunges while cooking dinner. By the end of the month you will realize how easy it is to add some exercise into your daily routine. If you want an extra challenge, add in a few more squats or lunges each day!

october squat challenge

Click on the calendar above to download a copy of this month's challenge and prepare to work those legs!

Screen shot 2014-10-01 at 1.28.19 PM

FALL HARVEST APPLE SALAD

 PREP TIME: 5 mins

 Light, healthy and packed full of fiber and protein, this apple harvest salad is perfect for lunch or dinner. Fall has never tasted so fresh!

INGREDIENTS

  • 3 c. lightly packed spinach
  • ¼ cup Quinoa or Farro
  • ½  cup cooked (but not mushy) sweet potato
  • 1 small or medium apple, cut into chunks
  • 2 tbsp. pumpkin seeds
  • 3 tbsp. dried cranberries
  • 3 tbsp. chopped walnuts or cashews
  • 1 tbsp Goat Cheese

For the vinaigrette:

  • 1 tsp. minced shallot
  • 2 tbsp. balsamic vinegar
  • 1 tsp fig preserves or maple syrup
  • 3 tbsp. extra-virgin olive oil
  • pinch of salt and freshly ground pepper

DIRECTIONS

  1. Add greens to a large dinner plate or salad bowl. Top with the cooked (and cooled) quinoa, apple chunks, pumpkin seeds, dried cranberries and walnuts.
  2. To make the vinaigrette, combine the shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.

If you plan on making this salad for dinner, try adding slices of chicken or if you're vegetarian try adding cubes of roasted butternut squash or sweet potato. Enjoy and please email me if you have any questions!

Blessings,

Caroline

April Arms Challenge

2013-5-8-Arms

Photo by the Washingtonian

He trains my hands for battle, so that my arms can bend a bow of bronze.

Psalms 18:34

We have been holding ourselves accountable for our fitness throughout the winter. Now it's time to test that hard work with the first TransFit April Arms Challenge! By clicking on the link below you will be able to download the April Arms Calendar, which has daily exercises to help you strengthen and tone your arms.

April Arms Challenge

april arms with logo

Descriptions of the Exercises:

(Illustrations by Shannon Orcutt)

  1. Plank- Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold.
  2. Wide Arm Push-ups- Place hands shoulder width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up.
  3. Superman- Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.
  4. Tricep Dips- Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor.

  5. Plank alternating knees in- Assume the plank position, then alternate bringing one knee at a time into your chest. 
  6. L-Sits-Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!
  7. Tricep Push-ups- With body in a V shape, make a triangle shape with your index fingers and thumbs touching each other. Drop forehead down into the triangle and push back up- repeat!
  8. Side Plank- Roll on your side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, then hold!

Not only is this a great way to strengthen your arm muscles, but the clients who consistently adhere to the challenge will be entered in a raffle to receive a FREE SESSION! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media.  At the end of the month, we will draw a name out of the raffle and the winner will receive one free session online or in Athens!

Grab a friend for some extra motivation or show your strength on your own. Let's see who is tough enough to take on the April Arms Challenge! 

Blessings,

Caroline