😍Meet our Amazing July Client Spotlight🙌🏼 Ginger Hayden!

😍Meet our Amazing July Client Spotlight🙌🏼 Ginger Hayden!

Amazing client spotlight GInger Hayden tell us her transformation story and learn of all the exciting events happening at TransFit!

🎉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!

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.

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.

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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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!"

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Tasty Turkey Burger

Ingredients 

  • 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)

Directions

  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.

Blessings, 

Team TransFit

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

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🙌🏼Let's COMMIT this August!

Sweet friend,

Wow, we can hardly believe August is here! This month let’s COMMIT--in all that we do! Whether it is exercise, nutrition, or your spiritual journey, we want to help you COMMIT to your goals and dreams this month! We can’t wait to encourage you in the studio to live transformed!

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!

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Commit this August!

Here is a great acronym to help you be inspired this month! 

C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

Remember this truth from scripture and be bold and CONFIDENT because YOU have been specifically created in God's image for something amazing. Walk in the light of confidence today. 

O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

We were not called to an easy life, but blessed are we who give our best with what we have! Every detail, even the mundane tasks of laundry and cleaning can bring glory to God! Exercising and eating well some days will not be easy, but your body is capable of more than you can dream of and by treating your body well you're honoring God. 

M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

Let's be ALL IN this month! Even the days you don't feel like it, just show up, give yourself grace, and give your best surrendering every ounce of yourself- heart, mind, body, spirit to His loving hands. A smaller dress size or a weekend party can be temporary motivation, but the ultimate prize- living fully for Christ- is the true motivation.  Start today and let's encourage each other.

M- MINDFULNESS-  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

When we shift our thoughts to thanksgiving, our attitude shifts and our hearts soften. Turn your grumbling into gratitude and be HERE! Be present and be thankful for the blessings that you have! Daily or hourly, repeat this truth and believe that all things are possible when we present our request to Him. 

I- INTENTIONAL-  "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

"Whatever you do", let these words speak to your heart! Surrender and submit yourself daily to Him first and He will guide you. What YOU focus on grows- be intentional with your time, your thoughts, your goals, and your dreams.  Schedule your exercise, meals, quiet time intentionally this month! 

T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Remember beautiful friend that comparison is the thief of joy. Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are! Believe it and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Take action each minute this August! Commit to being all in 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!

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July Push-Up Challenge WINNER!!

Huge shout out to HANNAH COOPER for winning our July push-up challenge! We are so proud of you Hannah! Way to live transformed! Start your August challenge today and stay COMMITTED for a chance to be our August challenge winner!

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Antioxidant Super Salad

Ingredients

  • 3 cups arugula

  • 3 cups baby spinach

  • 1 1/2 tablespoons fresh lemon juice

  • 1/2 teaspoon Dijon mustard

  • 1/2 teaspoon honey

  • 1/2 teaspoon freshly ground black pepper

  • 1 small garlic clove, minced (optional)

  • 1 tablespoon balsamic vinegar

  • 2 tablespoons extra-virgin olive oil

  • 1 cup pitted halved fresh cherries

  • 1 ounce shaved Parmesan

  • 1/4 cup chopped dry-roasted pistachios

Preparation:

  1. Combine arugula, spinach in a large bowl.

  2. Combine juice, mustard, honey, salt, black pepper, and garlic in a medium bowl, stirring with a whisk.

  3. Gradually drizzle in olive oil & vinegar stirring constantly with a whisk. Drizzle dressing over salad, and toss gently to coat.

  4. Arrange 1 1/2 cups salad on each of 4 salad plates. Top each serving with 1/4 cup cherries, 1 tablespoon cheese, and 1 tablespoon nuts.

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Start August strong and COMMIT! We would love to meet with you 1-1 to help you stay committed to reach your goals! Let’s make everyday count!

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.

Blessings, 

Team TransFit

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

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🚨New Kids Couch to 5k Training Program 🏃🏼‍♀️

Sweet friend,

Are you looking for a way to keep your family active? Well, we have the perfect plan for you! Download the Kids Couch to 5k Program Training Program below to get your child ready to run! This program is designed to gradually build up endurance through 10 week stages until your child is ready to run a 5k! The program includes a 10 week running plan, home strength workouts, yummy school lunch recipes, healthy snack ideas and inspiration to keep your child motivated! We love adding in active games like a scavenger hunts, capture the flag, or dodge ball! Start the NEW KIDS COUCH TO 5K TRAINING PROGRAM with your kids for some fun family bonding, and you may even spark a passion for for running on the way! Even though this program is designed for kids, exercising together is a great way to spend quality family time and this program can be used by anyone in the family - at any age!

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TransFit Running

TransFit offers customized running plans for people of all ages and levels- we love walkers too!!! Come meet with Lisa Patton, our certified running coach, to create a personalized running program for you!

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AthHalf 2019 Training Plan

Start training for the AthHalf 2019 with our AthHalf training plan! This is a 12 week plan with a detailed calendar filled with different runs and workouts to get you ready for the big race. Download the plan below and start training today!

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Let us run with endurance, the race God has set before us.
— Hebrews 12:1
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No-Bake Cookie Dough Bites

Minutes to Prepare: 15

Makes 20-25 balls.

Ingredients:

  • 1 cup gluten free oatmeal or whole oats (Put in the blender 1st)

  • 1/2 cup peanut butter (or any nut butter)

  • 1/3 cup honey

  • 1 cup coconut flakes

  • 1/2 cup ground flaxseed

  • 1 tsp vanilla

  • 1/2 cup of chocolate chips

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

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Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count and finish summer strong!

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

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💥New HIIT Workout and JennySue Makeup Tips

Sweet friend,

 We are so proud of your transformation this summer! Change doesn’t come without challenge and we are proud of you for challenging yourself! Transformation is a process that happens over time with commitment and action. Keep up all your hard work and dedication as we enter the school year! Try this awesome new HIIT workout to finish summer strong and keep your transformation going!

Big shout out to JennySue Makeup for coming into the studio and trying our new HIIT workout! We had so much fun working out with her! Check out the HIIT workout and JennySue Makeup tips below for a quick and easy makeup routine to keep your glow all day!

Post-Workout Glow Tips from JennySue Makeup

Makeup can be our last priority after the gym with all our busy schedules. Keep your glow going after your workout with these quick and easy beauty tips from JennySue! Watch her quick and easy tips below and check out more JennySue beauty HERE!

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Glutes and Ab HIIT Workout

20 reps, Repeat 4x - Stretch when done!

Warm up

Knee Hugs

Drop Squats

Plank Shoulder Taps

Curtsy Lunge to squat

Plank leg lifts

July Push-Up Challenge

Don’t forget about our July Push-up Challenge! Add this push-up challenge into your daily routine and tone those arms! Bring in your completed push-up calendar at the end of July and receive a prize!

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Summer Transformation Challenge

We are in the last week of the summer transformation challenge! Finish strong! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

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Dark Chocolate and Raspberry Smoothie

Ingredients:

  • 1 cup unsweetened almond or coconut milk

  • 1 cup of fresh or frozen raspberries

  • 1 serving of chocolate protein powder

  • 1 tbsp. dark chocolate Cacao nibs (or 1 tsp. chocolate unsweetened cocoa)

  • 1 tbsp. honey or 2 drops stevia

  • 1/2 cup crushed ice

Blend until smooth and enjoy!

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Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count and finish summer strong!

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

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🍽 Nutrition to Heal Your Body

Sweet friend,

Amazing work in the studio this week!! Let's continue to live transformed! Good nutrition is essential to a strong immune system, which offers protection from illness such as the flu and other health problems including arthritis, allergies, abnormal cell development, and cancers. You can help protect yourself against infection and boost your immunity by including these nutrients in your meal plan today! The summer transformation challenge has a full meal plan with recipes to go along with each meal. Add these yummy recipes into your weekly meal plan and watch your nutrition transform! Download the meal plan calendar and recipes below!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Philippians! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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Micro Greens SuperFood Salad

Ingredients:
Salad

  • 1 Pear (sliced thin)

  • 4 oz mixed micro greens (Farmers Market or "Organic Girl" brand)

  • 1/8 cup Chopped pistachios

  • 1 oz Parmesan cheese

Dressing

  • 1/4 cup Olive Oil

  • 2 Tbsp Apple cider vinegar

  • 1 tsp Dijon mustard

  • 1 tsp lemon juice

Preparation:

  1. Combine micro greens, pistachios, parmesan, and pears.

  2. Mix together dressing ingredients then drizzle over salad.

  3. Toss and enjoy!

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Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

VXqnFv33.jpg

8 New Yoga Poses to Build Bone Strength💪

Sweet friend,

We’ve had such an incredible week so far in the studio with you! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio with you focusing on recovery and allowing our minds to renew. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know yoga can play a major role in increasing bone density? Check out the new bone building poses for you to incorporate into your daily workout below!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

Join us for the JULY PUSH-UP CHALLENGE! Send us your completed calendar at the end of the month to win a prize! Get those arms pumping and incorporate this challenge into your daily routine!

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Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose.

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Download these yoga poses to help you prevent osteoporosis below! Do these poses daily to increase your balance and coordination to help you gain bone density!

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July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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Great Greens Smoothie

Ingredients:

  • 1/2 cup Pineapple

  • 2 cups Spinach

  • 1/2 cup Grapes

  • 1/2 cup Orange Juice

  • 1/2 cup of unsweetened almond milk

  • 1/2 frozen Banana

  • 5-6 Ice cubes

Preparation:

  1. Add ingredients in a blender and blend until smooth and creamy.

  2. Serve and enjoy!

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July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

VXqnFv33.jpg

🇺🇸 What’s on Your Menu for the 4th of July?

Sweet friend,

Can you believe it is already July?! Wow, this summer is flying by and we are excited to start a new month with you! Our July theme: Dive In! This month we are diving in deeper into everything we do and each day we can remember that by grace we have been saved through faith! Yes! That is when we have full freedom and true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing heroes in prayer as we celebrate this 4th of July!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

This week our session schedule is limited due to the 4th of July! Check the TransFit app for the revised schedule for this week and for great travel workouts you can do anywhere!

Healthy 4th of July Recipes!

Out of ideas for your 4th of July menu? Try these healthy recipes that the whole family will LOVE! These easy recipes are full of nutrition and flavor everyone will love!

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Turkey Burgers

Ingredients (serves 6)

  • 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)

Preparation (Mix all ingredients together with hands):

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

  2. 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.

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

  4. Serve on whole wheat buns, or use lettuce wrap with mayo (or greek yogurt), more Dijon, a thin slice of pepper jack cheese, lettuce and tomato. Yum!

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Zucchini Fries

Ingredients:

  • 3 Medium Zucchinis, sliced into sticks

  • 2 large egg whites, beaten

  • 1/2 cup whole wheat breadcrumbs

  • 2 Tbsp grated Parmesan cheese

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • 1/2 tsp garlic powder

  • marinara sauce

  • salt and pepper to taste

Preparation:

  1. Preheat oven to 425°. Spray a baking sheet with cooking spray.

  2. In a small bowl, beat egg whites with a fork until fluffy.

  3. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate-I used a pie tin. Mix well.

  4. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.

  5. Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through.

  6. Serve warm. Dip in marinara sauce for extra flavor!

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Cheesecake-Stuffed Strawberries

Ingredients:

  • 1 cup low fat cream cheese (softened)

  • 1 cup TruWhip

  • 1/4 cup powdered sugar

  • 1 pt. strawberries

  • Crushed graham crackers

Preparation:

  1. Beat cream cheese, 2 to 3 minute, with mixer.

  2. Add TruWhip and powdered sugar and beat until fluffy.

  3. Slice off top and bottom of strawberry and hollow out.

  4. Transfer mixture to a piping bag and pipe into strawberries.

  5. Garnish with crushed graham crackers and serve.

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American Flag Cake

Ingredients:

Cake

  • 1/2 cup unsalted butter (softened)

  • 1 cup granulated sugar

  • 1/2 cup honey

  • 2 large eggs

  • 2 teaspoons vanilla extract

  • 3/4 cup nonfat plain Greek yogurt

  • 1 1/4 cups white whole wheat flour

  • 1 cup all purpose flour

  • 1 teaspoon baking soda

  • 1/2 teaspoon kosher salt

  • 3/4 cup fat free milk

Icing

  • 12 ounces non-fat cream cheese

  • 6 tablespoons unsalted butter

  • 1 1/3 cups powdered sugar

  • 1/4 cup nonfat plain Greek yogurt

  • 1 teaspoon pure vanilla extract

  • 1 cup fresh blueberries

  • 2-3 cups sliced fresh strawberries

Preparation:

  1. Preheat the oven to 325 degrees F.

  2. Mix the butter for 1 minute on medium speed, until it is smooth and creamy. Add the sugar on medium speed and beat until fluffy and light in color. Beat in the honey, eggs, and vanilla until smooth. The mixture may look curdled. Beat in the yogurt on medium-high speed until blended.

  3. In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking soda, and salt. Pour one-third of the flour mixture into the butter mixture. Beat on low speed for 5 seconds, then pour in half of the milk. Beat on low speed for 5 seconds. Repeat with the next third of the flour, then the remaining half of the milk. Add the last third of the flour and beat just until combined and the batter is smooth. Do not overmix.

  4. Spread the cake batter into the prepared pan and bake for 18 to 22 minutes

  5. Place the baked cake on a wire rack and let cool in the pan completely

  6. For the frosting: Mix the cream cheese, butter, powdered sugar, yogurt, and vanilla on medium speed until smooth and combined.

  7. Spread the frosting over the cooled cake. Place blueberries in rows in top left corner to form the “star” portion of the flag. Line the strawberry slices in 5 rows to form the “stripes.”

  8. Refrigerate until ready to serve and enjoy! Yummmm!

July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

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

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

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🙌 How Can You Train Your Body to Glorify God?

Sweet friend,

How awesome is it the God gave us these amazing bodies to use to glorify Him?! We are so proud of how you have glorified God in the studio and those of you on vacation with #transfittravel workouts! Way to live transformed!

“Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come” ~1 Timothy 4:7-8

Let’s continue to glorify God with our bodies! Join us for our Food Journal Challenge- a 5 day challenge of logging the foods you eat in My Fitness Pal! Download My Fitness Pal for free to start tracking your food intake today! We are going to start this challenge today for 5 days! We believe in you- let’s finish June stronger together!

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How can you train your body to glorify God? Know and believe your WHY!

What’s is your WHY? What really what keeps you motivated to exercise and move your body? Be transformed daily by the renewing of your mind and you will know His will for you! We loved this article and wanted to share it with you as you consider WHY do you exercise and seek to live transformed?

“Exercise for More of God”

5 Reasons to Train Your Body:

  1. Exercise in order to steward the earthly tent God has given you.

    God has given us our bodies to use to spread His word. We should take care of our bodies to honor God, for we are His hands and feet on this Earth. We can honor Him through eating healthy foods that nourish our bodies and by exercise!

  2. Exercise in order to serve others.

    We can serve others better when our bodies are healthy. We are God’s hands here on earth to serve the needy. We are God’s feet here on earth to travel to those who are in need. We can honor Him through staying healthy so we are at our best when we serve others.

  3. Exercise in order to keep your brain awake and alert.

    Exercise is so important to keep our brains healthy! A simple walk each day can make a huge difference in the long run for your body and brain. By keeping our brains health and alert, we are able to spread the Word of God better! God gave us our precious brains and we are to take care of them so we can use them to spread His word!

  4. Exercise in order to share about about who God is.

    We can meet people through exercise who we can build relationships with. Spark spiritual conversations in these relationships to spread God’s word. Use exercise as a door to inviting someone to bible study or simply to coffee. God placed these relationships in your life for a reason and we are called to take advantage of that!

  5. Exercise in order to delight yourself in God.

    Some days we may not have the motivation to exercise. However, if we shift our focus to thanking God for the amazing body He gave each of us, we can find motivation to take care of our bodies for Him. God is our motivation to exercise, #livetransformed for Him!

Thank you Stacey Reaoch for these amazing steps to help us glorify the Lord with our bodies! Check out the rest of her article “Exercise for More of God” HERE!

Food Journal Challenge

How are your nutrition habits? Join us for our food journal challenge to find out! For one week, track every food you eat. My Fitness Pal calculates how many calories you are consuming along with the protein, fat, and carbohydrate break down of your foods. My Fitnesss Pal also allows you to set goals for yourself which then determines the number of calories you should consume daily in order to reach that goal. Being aware of the nutritional content of the foods you are eating can help you make better nutrition decisions! Download My Fitness Pal below to start tracking your daily food intake!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and start our challenge today! We look forward to supporting you through the eight week transformation!

June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress! Let’s finish June strong!

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Strawberry and Avocado Spinach Salad

Ingredients:

  • 3 cups baby spinach

  • 1 tablespoon finely chopped red onion

  • ½ cup sliced strawberries

  • 2 tablespoons vinaigrette (Annie's Light Raspberry Vinaigrette goes well)

  • ¼ of a medium avocado (diced)

  • 2 tablespoons toasted walnut pieces

Preparation:

  • Combine spinach, onion, and strawberries.

  • Drizzle with vinaigrette and toss salad.

  • Top with avocado and walnuts.

  • Enjoy!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to reset and renew your summer goals! Let’s make today count!

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

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🌟Amazing Client Spotlight!

Sweet friend,

We are so excited to support and encourage you this week! We are so proud of all your hard work in the studio! Today we are thrilled for you to meet an amazing woman who has truly been a light in the studio — our June client spotlight is Caroline Doherty! Her contagious smile and energy during sessions is motivating to women around her as she demonstrates living transformed!

“TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot. I have really learned to be grateful for my body.”

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Client Spotlight: Caroline Doherty!

I have been active my whole life as I have always been an athlete and played tennis at the collegiate level.  That being said, I have not really had a choice but to workout on a regular schedule.  When I got to college and was living on my own, I started learning about nutrition because although I was working out harder than ever while beginning my college athletics career, I did not look or feel the way I wanted to.  My sophomore year I made a lot of changes to my diet and was only eating foods to fuel my body.  It took a while to notice changes but after some time I was feeling more energized and confident and my performance on the tennis court was far better than it had ever been.  I have honestly found that working out and eating right is just as important for my mental health as it is for my physical health and I feel the best about myself when I am living a healthy lifestyle. It is hard not to struggle with body image as a female in general but even more so as a college student and an athlete. When I came home for Christmas break this past year, my stepmom invited me to come to a class with her at TransFit and I fell in love with it and went almost every day for the entire break and do the same thing every time I come home! I have also started implementing the same workout structure when I am not in Athens.  It allowed me to take my fitness to the next level and a lot of it is because of the change in mindset.

Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!

Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!

TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot and I have really learned to be grateful for my body.  I have always been competitive and I love to challenge myself and have found that the most rewarding workouts are the ones that I didn't want to go to but went and pushed through anyways.  Now that I have graduated from college and am starting a new job, I am excited to continue to work on my health and fitness for myself and not just for a sport.  My next goal is to run the St. Jude Half Marathon in December!” 

Action shot of Caroline playing collegiate tennis for Rhodes College!

Action shot of Caroline playing collegiate tennis for Rhodes College!

Summer Transformation HIIT Workout

How is YOUR summer transformation going? Add this HIIT workout to your weekly routine for a great sweat! Check out the TransFit app for more workouts or click HERE for more great workout videos!

5 HIIT exercises to fire up your metabolism and transform your body!

Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

lululemon

Our in-studio lululemon items can now be found on our website! Get a great workout in the studio while looking great in these cute lululemon clothes! Click HERE to see what amazing lululemon products we are selling!

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June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge belowto help keep track of your progress! Let’s finish June strong!

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Fire & Flavor Chicken Kabobs

Prep Time: 25 minutes

Cook Time: 12 minutes

Yields: 4 servings

Cucumber Salad:

  • ¼ cup apple cider or rice wine vinegar

  • 2 tablespoons olive oil

  • 2 teaspoons sugar

  • 1 teaspoon kosher salt

  • 1 long, English cucumber

  • 2 tablespoons fresh chives, finely chopped

Chicken:

  • 2 pounds chicken breasts

  • 2 teaspoons Fire & Flavor Chicken Rub

  • 1 tablespoon olive oil

  • 1 medium zucchini, cut into ½-inch rounds

  • 1 red bell pepper, but into 2-inch pieces

  • Lemon wedges and Avocado Cream (recipe below) for serving

Instructions:

  1. In a large bowl, combine vinegar, olive oil, sugar, and salt; season with freshly ground black pepper and set aside. Slice cucumbers into 1/8-inch rounds and place in vinegar mixture along with chives; toss to combine. Cover and refrigerate while you prepare chicken.

  2. Cut chicken into 2 - inch pieces and place in a large bowl; toss with Chicken Rub and olive oil. Thread chicken, zucchini, and peppers onto metal skewers, alternating chicken with vegetables.

  3. Preheat grill or grill pan to medium-high heat. Grill chicken until lightly charred and cooked through, about 10-12 minutes total. Serve with Cucumber salad, avocado cream, and fresh lemon wedges.

  4. Avocado Cream: Using a food processor or blender, puree 1 avocado, ¼ cup sour cream, ¼ cup lemon juice, and salt to taste until smooth.

Thanks Fire and Flavor for this awesome recipe! Click HERE for more great recipes!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

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🏃🏼‍♀️Protein On-the-Go!

Sweet friend,

We are so proud of all your hard work in the studio! You are starting summer off strong! Are you fueling your body with the best foods before and after your workouts? Your nutrition is vital in your transformation. Protein is so important to consume, especially after your workout! Protein helps rebuild muscle and can aid in weight loss. Check out some of the best protein-filled foods below along with great protein alternatives while on-the-go!

Don’t forget about our summer transformation challenge and June squat challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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High Protein Foods and Protein Bars

The amount of protein you consume plays a huge rule in your transformation process! Some great protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods. A great alternative for protein when you are on the go are protein bars. Check out RD Katie Shrurling’s top three favorite protein bars!

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  1. RX Bar

12 grams of protein

15 grams of sugar (from dates) and 0 grams of added sugars

5 grams of fiber

9 grams of fat, 0 grams of trans-fat

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2. KIND Protein Bars

12 grams of protein from soy protein

8 grams of sugar (6 grams added)

5 grams of fiber

18 grams of fat, 0 grams of trans-fat

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3. Zing Bars

10 grams of protein from peanut flour and soy protein

9 grams of sugar

7 grams of fiber

10 grams of fat, 0 grams of trans-fat

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Summer Transformation Challenge

Don’t forget about our eight week challenge! We are so excited to help you transform this summer body, mind, and spirit! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Summer Transformation: Shoulder Workout

Let’s Light a Fire in June!

Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

VXqnFv33.jpg

💪Are You Ready For Our Summer Challenge?

Sweet friend,

We just started our eight-week summer transformation challenge and would LOVE for you to join us! Are you feeling stuck or in a rut with certain areas of your life? The summer challenge will give you the tools you need to fully transform this summer - body, mind, and spirit! From daily bible studies to new workouts and summer meal plans - we have you covered! We are so thrilled to encourage you as you begin the challenge and we are excited to see you in the studio!  

CHECK THE TRANSFITAPP FOR UPDATED SUMMER SCHEDULE.
JOIN US FOR 4:30 AFTERNOON SESSIONS THIS SUMMER! 

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Summer Transformation Challenge

Jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine! Challenge yourself and make this plan something you do daily! Download the summer transformation challenge below!

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Summer Transformation Challenge: Glute Workout

The summer transformation challenge has six workouts for you - we challenge you to do one workout a day! Here is an awesome glute transformer workout for you to try! Download our other summer transformation workouts on our Transfit app or find them in the summer transformation plan!

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Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

Also, join us on Wednesday, June 5th at 6:30 pm for The Big Run 5k on Global Running Day!

Fleet Feet Athens is hosting a 5k at Sandy Creek Park to celebrate Global Running Day.  Participation in the race is just $10 and participants must register.  Finisher medals are available to the first 250 registered participants.  The Big Run 5k on Global Running Day is an official 5k with an emphasis on FUN& community!

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Watermelon Caprese Salad

Ingredients:

  • 4 slices of Watermelon

  • 6-8 Baby tomatoes

  • Handful of fresh Basil

  • 4 slices of fresh Mozzarella

  • 1 tablespoon Olive oil

  • 1 tablespoon Balsamic

Instructions:

  • Chop baby tomatoes and basil leaves

  • Alternate layering watermelon slices and mozzarella slices

  • Add baby tomatoes and basil for added garnish

  • Drizzle olive oil and balsamic over watermelon, mozzarella, baby tomatoes, and basil

  • Serve and enjoy!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

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☀️Your Summer Transformation Starts Now!

Sweet friend,

We are so thankful for you and for sweet summertime! Are you ready to transform your body, mind, and spirit this summer? We are ready to help you jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine!

Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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Ready, Set, Transform!

We are so excited to help you transform this summer through our eight-week transformation challenge! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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Yogurt Parfait

Ingredients:

  • 1/2 cup of Granola

  • 1 cup of Greek Vanilla Yogurt

  • 1/4 cup of Raspberries

  • 3-4 Strawberries sliced

  • 1/4 cup of Blueberries

Instructions:

  • Layer the yogurt, granola, and berries

  • Serve and enjoy!

We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

VXqnFv33.jpg

🙌Living Transformed on Vacation

Sweet friend,

We are so proud of all your hard work and dedication in the studio! Finish May strong and continue your transformation progress through summer! We are here to support and encourage you every step of the way! We want you to live transformed on vacation to reach your summer transformation goals! We can't wait for you to check out our summer transformation plan coming soon in our June news - get excited!

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Living Transformed on Vacation: Nutrition

Protein is an important component in the process of recovery after a workout. Check out the video below to find out how much protein your body really needs! We love being able to help you gain the nutrition knowledge you need to live transformed!

Need more nutrition advice to help boost your transformation progress? Click HERE to check out our latest blog on nutrition featuring another interview with our own registered dietician Kaeti Shurling!

Family Vacation Workout

We want to see you active on your vacation! Send us pictures of you and your family doing our transformer workouts or tag us @transfitathens on Instagram, adding #summertransformation! Find our transformer workouts on the TransFit app to get started!

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May Calendars

Finish May strong! Don’t forget about your May calendars! We can’t wait to see all the hard work you’ve put in during may on your calendar! Bring in your May calendar the next time you come into the studio to be featured on our Instagram for all your hard work and dedication! We are so proud of you!

Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Mango Salsa

Ingredients (serves 4):

  • 1 mango, peeled and diced

  • 1/2 cup peeled, diced cucumber

  • 1 tablespoon finely chopped jalapeno

  • 1/3 cup diced red onion

  • 2 tablespoon lime juice

  • 1/3 cup roughly chopped cilantro leaves

  • Salt and pepper

  • Carrot chips

  • Celery

Instructions:

  • Combine and mix the mango, cucumber, jalapeno, red onion, lime juice and cilantro leaves

  • Season with salt and pepper to taste

  • Serve with carrot chips and celery and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! 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.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

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

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🌿Today Is The Day To Transform Your Nutrition!

Sweet friend,

We are so proud of all your hard work in the studio this week! We want to continue to help you transform body, mind, and spirit this summer! Today is the day to transform your nutrition. Summer is the perfect time to reset your goals and to make a new commitment to your health. Our entire TransFit staff along with Kaeti Shurling, our Registered Dietician (RD), is dedicated to helping women better understand their nutrient intake as well as how to balance carbohydrates, proteins, and fats to reach your goals! We are so excited to encourage and give you some tools to help you along the way!

If your traveling this week or next please see our last blog HERE for an awesome Travel Transformer Workout and a new Super Greens Salad recipe to start summer strong!

Meet Kaeti Shurling RD

Meet Kaeti Shurling RD

What Vegetables are the best?

We took the opportunity to interview Kaeti about some great nutrition questions asked by our clients! Check out the video below to learn about what vegetables are the best for you! Fueling yourself with the most nutrient dense foods is key to a successful nutrition transformation! Subscribe to our youtube channel HERE for more Q & A videos to hear what Kaeti has to say about protein intake and intermittent fasting!

Have questions or need help reaching YOUR nutrition goals? Email transfitathens@gmail.com to begin your nutrition transformation journey with one of our staff!

Tip #1 Eat Your Greens

Below are 7 of the most common greens highest in nutrients. Research teaches us to eat a variety of plants to get the full benefits of vitamins and minerals for a balanced diet.

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#2 Be Intentional: Summer Goals

Along with eating your greens, summer is the best time to reset all of your goals! With the school year coming to a close, reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !

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#3 Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Whether you eat or drink or whatever you do, do it all for the glory of God!
— 1 Corinthians 10:31
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Chicken and Bok Choy Turmeric Stir Fry

Ingredients (serves 4):

  • 2 tablespoons Extra Virgin Olive Oil

  • 4 Garlic Cloves, chopped

  • 1 pound Skinless and Boneless Chicken Thighs (about 2-3), cut into 1/2 inch slices

  • 2 cups Shiitake Mushrooms, stems removed and sliced

  • 8–12 Baby Bok Choy, ends trimmed

  • 8–10 Green Onions, sliced

  • 3 tablespoons Coconut Aminos

  • 1/2 teaspoon Ground Turmeric

  • Salt to taste

Instructions:

  • Combine the coconut aminos and the turmeric in a small bowl and then set aside.

  • Turn on the heat to high and add the olive oil to the pan.

  • Once the oil is hot, add the chicken.

  • Sprinkle about 1/4 teaspoon of salt over the chicken.

  • Stir-fry the chicken, while tossing occasionally, until it’s cooked, about 5 minutes.

  • Remove the chicken from the pan.

  • Then add the garlic to the wok and stir-fry for about 30 seconds.

  • Next add the bok choy and toss to combine.

  • Stir-fry the bok choy, while tossing, for about a minute.

  • Next add the mushrooms, onions and toss.

  • Add the coconut aminos mixture to the pan and toss to coat the bok choy and mushrooms.

  • Place the chicken back into the pan and toss.

  • Add salt to taste.

  • Serve and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! 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.

Blessings, 

Team TransFit

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

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✝️ Happy Easter Weekend! Celebrate with New Recipes!

Sweet friends,

We want to wish you all a Happy Easter weekend on this Good Friday! Our hope for you this Easter is to enjoy your family and celebrate Christ’s resurrection!

As we've been celebrating "Holy Week" and following the April reading plan from the Gospel of Luke, we remember that today on Good Friday, the day Jesus was crucified, God was at work. The darkness of this day would be overshadowed by joy a couple of days later with the discovery of Jesus' resurrection. Luke 24: 6-7

 He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: “The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.” As we celebrate Easter this Sunday, may we know by faith the forgiveness of our sins, a life of purpose meant to bring glory to God, and everlasting joy that does not end with death, because He is Risen!

Happy Easter to all our amazing friends and clients! Please keep following along with us in our April Bible reading plan. Download the free ebook below!

Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! We challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday— Jesus' resurrection and the blessings He has given you! Below are four healthy Easter recipes you can enjoy without feeling sluggish later! You can find way more recipes like these on our website HERE.

Try these recipes for your Easter celebration and share them with us on social media! Follow us on Instagram HERE and Facebook HERE!

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Spring Breakfast Casserole

Ingredients:

  • 1 lb lean ground turkey

  • 1 cup of grits

  • 2 cups light cheddar cheese

  • 5 eggs

  • 1/2 cup skim milk

  • Salt & pepper to taste

Instructions:

  • Brown turkey sausage in a skillet, then crumble in the bottom of a casserole dish.

  • Cook grits and add cheese (stir to smooth, let cool).

  • Beat eggs, milk, salt, and pepper together. Add to grits mixture.

  • Pour over sausage in casserole dish.

  • Bake at 350 for 1 hour. (You can refrigerate the night before or even freeze and put in the refrigerator the night before)

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Easter Salad with Lemon Dressing

DRESSING

Ingredients:

  • 1/4 cup fresh squeezed lemon juice

  • 2 Tbsps unsweetened almond milk

  • 2 Tbsps apple cider vinegar

  • 4 Tbsps extra virgin olive oil

  • 1 tsp organic prepared dijon mustard

  • 1 Tbsp poppy seeds

  • Pinch sea salt

Instructions:

  • Whisk all ingredients.

  • Serve immediately or refrigerate up to 2 days, whisk again immediately before serving.

SALAD

Ingredients:

  • 8 oz organic baby spinach

  • 1 diced peach

  • 1/2 cup fresh blueberries

  • 1/2 cup sliced strawberries

  • 3 Tbsps sliced raw almonds

  • OPTIONAL: 1/2 lb fresh, small asparagus. Chop to use just the tips.

  • 4 oz chopped goat cheese

Instructions:

  • Combine all ingredients in a large bowl and serve with Poppyseed Dressing. Enjoy!

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Garlic Roasted Carrots

Ingredients:

  • 24 baby carrots, tops trimmed to 2 inches

  • 2 tablespoons olive oil

  • 2 tablespoons balsamic vinegar

  • 5 cloves garlic, minced

  • 1 teaspoon dried thyme

  • Kosher salt and freshly ground black pepper, to taste

  • 2 tablespoons chopped parsley leaves

Instructions:

  • Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

  • Place carrots in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

  • Place into oven and bake for 35-40 minutes, or until tender.

  • Serve immediately, garnished with parsley, if desired.

Recipe credit: https://damndelicious.net/2015/01/17/garlic-roasted-carrots/

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No-Bake Chocolate Peanut Butter Cookies

Ingredients:

  • 1/2 cup natural peanut butter

  • 1/4 cup honey

  • 1/4 to 1/2 tsp sea salt

  • 1/4 cup coconut oil

  • 1 tsp vanilla

  • 2 tbsp cocoa powder 

  • 1 cup quick cooking oats

  • 1/4 cup shredded coconut

Instructions:

  • Line a baking sheet with wax paper and set aside.

  • Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

  • Add quick cooking oats and mix well.

  • Add coconut and stir until completely combined.

  • Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

  • Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

  • Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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Happy Easter from our TransFit family to you!

Check out our website for blogs, inspiration, recipes, workouts, and so much 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.

Blessings, 

Team TransFit

✨ Amazing April Client Spotlight!

Sweet friends,

We are so excited to come ALIVE with you in the studio this April! If you haven’t read our last blog about all of our exciting April news yet, be sure to check it out HERE. We have less than a month until our Fit for a Miracle 5K, so we are getting prepared this month! In addition to sessions in the studio, come try TransFit Prayer Walks Wednesdays at 9:30 am and our Running Group Mondays at 8:20 am! Email us HERE if you have questions!

Today, we are thrilled for you to meet an amazing woman who has truly come alive— our April client spotlight, LeAnn Cleveland! Her bright smile lights up the room and her hardworking spirit in TransFit’s morning and afternoon sessions is contagious. LeAnn has lost body fat, inches, and changed her perspective on exercise and nutrition. She continues to transform her body, mind, and spirit and is such an incredible example of TransFit inspiration!

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April Client Spotlight - LeAnn Cleveland

Growing up, I was always the ‘big girl.’ I wouldn’t necessarily say I struggled with my weight. I didn’t struggle. It was part of who I was – part of my identity. Before I graduated from college, I ran into a friend who had lost quite a bit of weight through Weight Watchers. Inspired by her success, I joined and began my journey toward a healthier lifestyle. I learned a lot about nutrition those first few months. I also discovered exercise – walking, step aerobics, and strength training.

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My weight has fluctuated over the years. Life got busy. I got older. In February 2018, I was ready for a change. I rejoined WW and began eating healthier and exercising. I have an elliptical I use at home regularly as well as exercise DVDs (Pilates, yoga, and cardio). However, I missed working out with others. The next month, I attended a school function where a silent auction was taking place. A TransFit package that included 4 Transformer classes was one of the items. I bid and won. To say I was a bit intimidated would be an understatement. In fact, I waited until the package was about to expire before I finally went. But I went, and I loved it! I had never been to a gym that provided such encouragement. I honestly don’t think calling TransFit a ‘gym’ is an apt description. I’ve been a member of many gyms over the years and this place is different. At TransFit, you are inspired by women without feeling the need to compare yourself to them. I try to attend sessions twice per week and workout at home 3-4 days per week. My goals are to exercise 5-6 days per week total, eat greens daily, and drink at least 64 oz. of water each day.

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I love how TransFit challenges and stretches me. I am a tutor to students with learning disabilities and other learning challenges. I am constantly asking them to do hard things. I am a big believer in lifelong learning, so I realize that I have to be willing to put myself out there and do hard things. God has created each of us to run a race— a race that at times can be challenging. I can’t run your race, and you can’t run mine, but we can run alongside one another to encourage and inspire. This is how I view TransFit, an incredibly unique place that encourages and inspires.

We are so moved by LeAnn’s testimony and are glad to be a part of her journey! We hope it inspires you to set and accomplish your own goals. We are here to serve you in any way we can!

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Grilled Salmon

LeAnn loves warmer weather and grilling season. Try her favorite grilled salmon recipe!

Ingredients:

  • 1.5 - 2 lbs salmon

  • 1 tsp ginger

  • 1 tsp minced garlic

  • 1 scallion, chopped

  • 1/4 cup honey

  • 1/3 cup soy sauce

  • 1/3 cup orange juice

Instructions:

  • Mix ingredients well

  • Pour over salmon and marinate for 1 (or more) hour(s)

  • Grill or bake at 400 degrees until fish flakes easily

  • Enjoy!

It’s time to set a new goal for this week! Try some of LeAnn’s goals by exercising 5 days this week, getting in 80 ounces of water, and increasing your vegetable intake. After a workout, try our Wall Postures yoga flow to stretch, relax, and reset! Download it HERE.

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Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a couple of weeks away!

The race is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

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We can’t wait to see you COME ALIVE in the studio this month!

Check out our website for more 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.

Blessings, 

Team TransFit

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🍴 Here's a Healthy New Recipe to Start Your Week Strong!

Sweet friends,

We are so excited to help you transform this week! Keep being motivated, committed, and filling out that ABSolutely awesome March calendar! When you turn your completed calendar in to us at the end of the month, you can win a prize!

Spring breaks are in full swing, which can sometimes make it difficult to exercise. But don’t worry— we have plenty of workouts you can do from anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Meal prepping is so important to do at the beginning of each week to help us remain accountable, even with our busy schedules! So we are kicking off this week with a NEW salad recipe that is healthy, delicious, and nutritious. The Chopped Kale Cobb Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

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Chopped Kale Cobb Salad

Ingredients:

  • 2 bunches kale, finely chopped

  • 4 hard boiled eggs, diced

  • 4 oz cooked turkey bacon, crumbled

  • 1 cup cherry tomatoes, diced

  • 1 avocado, cut into pieces

  • 1/2 cup feta cheese

  • 1 cup cooked chicken, cut into bite-sized cubes

Zesty Vinaigrette Dressing:

  • 1 cup fresh basil

  • 1/4 tsp salt

  • 1/4 tsp garlic powder

  • 1 tbsp honey

  • 2 tbsp lemon juice

  • 1/2 tsp lemon zest

  • 1/4 cup white balsamic vinegar

  • 1/2 cup olive oil

Instructions:

  • Prepare dressing by combining all ingredients EXCEPT olive oil in a food processor or blender. Pulse while slowly adding olive oil. Process 1-2 minutes until dressing is smooth.

  • Prepare kale by chopping finely with a knife or placing it in a food processor then pulsing it until the kale is finely chopped

  • Place eggs in boiling water and boil for 12 minutes. Remove from heat, drain, and place in iced water. Let sit for 5 minutes. Peel.

  • Set oven to 400 degrees. Cook bacon strips on a wire rack placed on top of a baking sheet for 25 minutes. Can also be cooked in the microwave or skillet.

  • Bake chicken breasts in the oven at 350 degrees for 20 minutes. You may also use a rotisserie chicken.

  • Combine all ingredients in a bowl, drizzle dressing on top, and serve. Enjoy!

This salad is filled with so many amazing ingredients to nourish your body! Avocados, cheese, and turkey bacon contain healthy fats; these are essential to give you energy and support cell growth. Eggs and chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others.

Try this salad and share your thoughts with us.

Don’t forget to tag us!


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Go ahead and register for our Healthy Running Lunch and Learn! During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! The cost to cover lunch is $15. You can register on the app under Special Events!

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Fit for a Miracle 5K

Our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

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Don’t miss out on our new sessions this month. 8:20 Monday Running Session and 5:30 am HIIT class Tuesdays this month! Sign up on our FREE app here!

Check out our website for more 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 on-on-one.

Blessings, 

Team TransFit

❤️ Happy Healthy Valentine’s Day Inspiration and Recipes!

Sweet friends,

Happy early Valentine’s Day! We hope you have exciting plans to celebrate with your loved ones! As we all know, tomorrow is Valentine's Day and that typically that means lots of candy and sweets everywhere. Valentine's Day is such a perfect holiday to take extra time to show others how you love them! Take a moment to call an old friend and tell them hello. Along with loving others well this week, also take some extra time to love your body, mind and spirit this Valentine's Day! Breathe in God’s love for you. Below is truth about how much you are beloved.

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Take some time to dwell on this verse. These are the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take some time today to write down things you love about the way God made you. Now, go share this verse with a friend! Encourage your sweet friends today in their own beauty, inside and out. Valentine’s Day is the day of love! Let's be intentional about spreading love and blessings.

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We know many of you will be spending Valentine's Day with your families, so we wanted to share a few of our favorite healthy Valentine's Day recipes with you all! We guarantee these will satisfy your sweet tooth just as well as that box of Russell Stover — but without compromising your nutrition goals! These are treats you can feel good about, because  they will not only make your taste buds happy but make your body happy as well. 

If you DO have precious kiddos that are going to be receiving Valentine's bags from school, taking cards and expecting a small treat from Mom and Dad, this is the perfect opportunity to practice non-food rewards for your kids! Instead of loading them up with bags of candy, make Valentine's Day fun in other ways!

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5 Ways to Have a Healthy Valentine’s Day

1. Make a Valentine's celebration breakfast! Make some fun Strawberry Love Parfaits to start your day with a sweet, healthy breakfast that tastes like a treat! Take some time to say 5 reasons why you love each other as you eat your breakfast. 

2. Celebrate with non-food items! If you're sending your kids to school with Valentines, try sending cards along with temporary tattoos, stickers, pencils or other fun little toys instead of candy. Be sure to emphasize that these are things they can enjoy over and over, instead of just once! If you're a college student, get together with some friends and make Valentines together! Get crafty and make fun, homemade cards with markers, watercolors, etc.

3. Spread out the sweets! Naturally, we're all going to eat some sweet treats on Valentine's Day. However, all of these treats don't have to be eaten on this one day! Pick 1-2 of your top choices for today, and then put the rest away to enjoy in moderation for days to come. The longer you spread it out, the more times you get to enjoy the treats! 

4. Try a new, healthy recipe! Below you will find several of our most favorite healthy and easy sweet treats! Try making these for you and your family, friends or significant other! 

5. Celebrate with red foods! See how many delicious and nutritious red foods you can put into your diet that day! Maybe try strawberries on a spinach salad for lunch, our beet and red onion side dish for a romantic dinner (recipe below), Tomato Tulips as an appetizer (just cut a plus sign on the top of a cherry tomato, fill with cottage cheese, then use chives as the stems) or Share the Love rice krispie treats (recipe below)


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Dark Chocolate Granola Bark

Ingredients:

  • 2 cups dark chocolate chips

  • 1 cup Kroger Ancient Grain granola (or granola of your choice)

  • 2 tsp. orange zest

  • 1 tsp. cinnamon

  • 1/2 cup dried tart cherries

  • 1/4 tsp sea salt

 Instructions:

  • Line baking sheet with wax paper

  • Melt chocolate

  • Stir in granola, zest and cinnamon

  • Spread out onto baking sheet and top with cherries and salt.

  • Chill for 30 mins or until firm. Enjoy!  

Strawberry Love Yogurt Parfait

Ingredients:

  • 1 large container of greek yogurt

  • 1 container strawberries

  • Granola cereal (lower sugar)

  • Stevia drops or honey to taste

Instructions:

  • Take 1 cup of strawberries and blend in blender until smooth.

  • Hull the rest of the strawberries and cut them into slices.

  • Mix the yogurt with the blended berries.

  • Begin layering the Mini Trifles. Start with a layer of greek yogurt. Add a layer of strawberries. Next sprinkle granola on top of the strawberry layer. Repeat layers until the mini trifles are full. 

  • Garnish with strawberries and/or granola.

Roasted Carrots, Beets, and Red Onion Wedges

Serves 4; 1/2 cup per serving

Ingredients

  • Cooking spray

  • 2 medium beets (about 5 ounces each), peeled, cut into 1/2-inch wedges, and patted dry with paper towels

  • 3 small carrots (about 2 ounces each), cut crosswise into 2-inch pieces (not baby carrots)

  • 1 medium red onion (about 4 ounces), cut into 1/2-inch wedges

  • 2 teaspoons olive oil

  • 1/2 teaspoon dried oregano, crumbled

  • 1/8 teaspoon salt

Instructions:

  • Preheat the oven to 425°F. Line a large baking sheet with aluminum foil to keep it from getting stained. Lightly spray the foil with cooking spray.

  • Put the beets, carrots, and onion wedges on the foil. Drizzle the oil and sprinkle the oregano and salt over the vegetables, stirring gently to coat. Arrange the vegetables in a single layer so they don’t touch.

  • Roast for 15 minutes. Stir. Roast for 10 minutes, or until the vegetables are just tender when pierced with a fork.

Cook’s Tip: Avoid getting beet stains on your hands by peeling the beets under cold running water.

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Share the Love Healthier Rice Krispie Treats

Ingredients

  • 1 tablespoons butter

  • 3 cups miniature marshmallows

  • 6 cups Whole Grain Brown Rice Krispie Cereal (I actually found this at Target and the kids had no clue!)

  • 1 Cup Fresh sliced strawberries (blend or chop finely)

Instructions:

  • In a large saucepan melt butter over low heat. Add in marshmallows and stir until completely melted. Remove from heat.

  • Add Brown Rice Krispie Cereal and stir until fully coated.

  • Flatten the mixture on wax paper and use a heart-shaped cookie cutter to cut out hearts or use your hands to shape the mixture into hearts.

  • Top the hearts with fresh sliced strawberries and gently press down to seal them. (You could also mix the strawberries in with the marshmallows).

  • Cool before serving.

Don’t forget to sign up for this month’s lunch and learn! It is on February 22nd from 12-1 pm and we’ll be doing a self defense class taught by Borders! Spots in this event are limited so click the button below to sign up on our app before they run out! Cost is $15 to cover lunch from The Pine.

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

Blessings, 

Team TransFit

🔥 7 Foods that Balance Hormones and Help You Lose!

Hey friends,

What an awesome week it’s been at the studio! We are so proud of you all for showing up and starting January strong. If you haven’t read about Paige Colquitt’s Holiday Extravaganza transformation, check that out on our blog HERE.

Have you ever felt like you’re exercising and eating a better-balanced diet, but still seeing no progress? Still feeling sluggish? Often, unbalanced hormones can sabotage your goal of feeling your best. Your body’s hormones help control everything from your metabolism to your body’s fat storage. Today we want to introduce you to 7 superfoods you can add into your daily nutrition plan to revive your body to help you feel your best!

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Avocados

Avocados contain a substance known as beta-sitosterol. Beta-sitosterol has been shown to significantly lower blood cholesterol levels, balance cortisol levels, and decrease inflammation in the body. And, you can add them to literally anything! Who doesn’t love another reason to eat avocados?

Nuts

Almonds contain protein and fiber, and are known to slow the absorption of carbohydrates in the body. Studies have found that walnuts are also a good source of the hormone melatonin, which helps promote more restful sleep.

Cinnamon

Cinnamon has the ability to speed up the metabolism and stabilize blood sugar levels, which can help with weight loss. It also has anti-inflammatory and anti-bacterial properties that help keep your body healthy. In fact, it’s the cinnamaldehyde in cinnamon that naturally helps balance the body’s hormones. Add some cinnamon to your oatmeal or sprinkle some on an apple and enjoy a healthy snack!

Green Tea

Studies have shown that green tea extract increases metabolism and helps the body burn fat. It provides a boost of energy while blocking the release of the stress hormone cortisol, which helps gut the accumulation of belly fat! It also helps you warm up on these cold winter days! Purchase our team’s favorite green tea on Amazon HERE.

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Pomegranates

Pomegranates have amazing anti-cancer, anti-inflammatory, and antioxidant properties that help keep the body healthy and fight off disease. They also provide the same estrogens that the female ovaries produce – estradiol, estrone, and estriol. Adding pomegranates to your diet can help reduce mood swings while helping your body combat breast cancer and heart disease.

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Turmeric

Adding turmeric to your meals will do more than just spice things up. Turmeric naturally reduces inflammation, pain, and swelling in the body. It also helps to balance your hormones and keep your immune system functioning properly! Sprinkle it on your food or make Turmeric Tea or Golden Milk for a warm drink. Get our team’s favorite Turmeric from Amazon HERE.

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Broccoli

Broccoli contains high amounts of photochemical called indoles, which play a large role in estrogen metabolism. Indoles work to convert estrogen into a safer form for the body to metabolize, which reduces the risk of estrogen-linked cancer, including breast cancer and prostate cancer. 

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Try introducing some of these super foods and drinks into your daily nutrition plan and see how much better you feel! Eating a well-balanced diet with plenty of nutrients will revive your body and help you live transformed.

We’ve included a tasty recipe below that incorporates a few of these foods! Try it out and let us know what you think— we love when you tag us in your social media posts!

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Superfood Salad

Ingredients

  • 4 cups of leafy greens 

  • 1/2 c chopped broccoli  

  • 1/2 c chopped red apple

  • 1 avocado sliced 

  • 1 pomegranate seeds removed

  • 1 cup walnuts roughly chopped

Dressing

  • 1/2 cup avocado ripe

  • 1 tsp seeded mustard

  • 2 tbs lemon juice

  • 6 tbs olive oil

  • 1 splash apple cider vinegar

  • 1 pinch sea salt

  • 1 pinch black pepper


    Instructions

  • Combine all the ingredients for the salad in a large bowl.

  • Place all the ingredients for the dressing in a blender and process for 20-30 seconds or until you reach a smooth consistency!

  • Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!

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Don’t forget to sign up for sessions in advance on the app!

If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit