🎉SURPRISE! A Special Back to School Gift just for You! 🎁

Sweet friend,

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! It’s time to COMMIT to your goals!

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 Consultants, Katie Woodall and Kaeti Shurling, are sharing a week meal plan with you along with tips and tricks to get your family back into a healthy routine! Your meals and workouts are already planned out for you and your family to give you the kick-start you need to get back on track! This meal plan has a week’s worth of family-friendly meals with recipes that are laid out for you to help make this transition back to school a smooth one! Download the meal plan and recipes below and check out the “Back to School Tips and Tricks!”

Recipes the Whole Family will Love!

Get excited! These recipes will be a hit for your whole family - leaving every plate empty! With busy schedules during the week, set time aside to meal prep on a day that works for you- possibly over the weekend! Meal prepping will help you feel more organized and less rushed when it comes to making meals for your family. Download these tasty recipes and start your meal prepping today!

Our TransFit Registered Dietitians Katie Woodall and Kaeti Shurling!

Our TransFit Registered Dietitians Katie Woodall and Kaeti Shurling!

Lunch Box Essentials

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!


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.

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!

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!

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.


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.


Back to School Tips and Tricks

TransFit RD Kaeti Shurling has some awesome tips and tricks to help your family get back in the routine of eating healthy! It’s important to get your kids involved in the process of choosing and making healthy recipes to keep them intrigued and excited! Check out the tips and tricks below to incorporate into your meal prepping!

AUGUST SPECIAL!! RD Kaeti Shurling is offering 10% off her nutrient sessions for August! Email transfitathens@gmail.com to set up a session today!

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Commit this August!

As our summer schedules come to an end and the school year begins, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in August is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a FREE session!

SALE!!! It is the last month to purchase the ALL-ACCESS PASS for only $175! We want to see you in the studio as much as we can! Purchase this pass now to help you COMMIT this August!

Middle School Girl Sessions will be starting back every Wednesday from 4:15-5:15 on August 21st! We are so excited to encourage your girls in the studio! Have them bring a friend to have a "workout buddy!"


Tasty Turkey Burger


  • 2 lbs ground lean turkey

  • 3/4 teaspoon salt

  • 1/2 teaspoon cracked black pepper

  • 4 teaspoons Worcestershire sauce

  • 1 teaspoon garlic powder

  • 1 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary

  • 4 teaspoons Dijon mustard

  • 2/3 cup ricotta cheese (or less)


  1. Mix all ingredients together with hands.

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

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

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

  5. I serve on whole wheat buns(swap out a bun for lettuce for a healthier alternative) with mayo (or greek yogurt), more Dijon, a slice of pepper jack cheese, lettuce and tomato. Yum!

estimated 275 cal (without the bun) & serves 6

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We hope you enjoy this meal plan and recipes! We are excited to help you kick-start August with these recipes to help you COMMIT to your nutrition goals! Take a picture when you try these awesome recipes and send them to transfitathens@gmail.com!

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

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

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


Team TransFit


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