☀️Your Summer Transformation Challenge Starts Now!

Sweet friend,

We are so thankful for you and for sweet summertime! New week, new month, fresh start! Let's do this! 

Are you ready to transform your body, mind, and spirit in the summer of 2020? We are ready to help you jump-start your summer transformation with our FREE 8 Week Summer Transformation Challenge! Join us as we walk through Galatians, Ephesians, and Philippians while incorporating healthy living meal plans, recipes, and workouts into your weekly routine!

Your challenge is to do something DAILY! Progress over perfection each day! Make reading scripture, moving your body, and eating clean foods a healthy habit! Download the challenge and get started today!

We are excited to see you in the studio and virtually this summer and look forward to supporting you through the 8 Week Transformation Challenge!

Ready, Set, Transform!

Download the challenge below and check out the FREE TransFit App or TransFit Athens YouTube for the transformation challenge workout videos! 

A glimpse of one of the awesome summer transformation challenge workouts! 

Let’s Light a Fire in June! Try a great healthy recipe from our Transformation Challenge.

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! Come workout with us every day this summer! We want to encourage you as you transform and feel your best in body, mind, and spirit! 

Take the plunge and do the Challenge. Start today! Let's be accountable together! 

Thank you for all that you do by being such an incredible woman in this community! We are grateful for you!

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

Bone Strengthening Exercises for Osteoporosis 🧘‍♀️

Sweet friend,

We have loved seeing you in the studio and online this week! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! This month we are focusing on strengthening our bones. 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!

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.

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!

Resistance Exercises

Not only is yoga an excellent option for strengthening your bones, but resistance and training is also extremely beneficial. Resistance training allows the body to improve muscle mass, strength, and size by being exposed to more weight than one experiences in everyday life. When engaging in this type of training, one should aim to complete two sets for every large muscle group and the intensity should be adjusted based on the individual. This type of training is doable for anyone! Here are so specific exercises below that help to increase bone and muscle mass!

Download some resistance band exercises below that you can do anywhere!!

We love hearing from you! Please continue to give us feedback on times and sessions that work best for you.
We want to be accommodating to the needs and wants of your body, mind, and spirit! 

May 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 accomplish 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

☀️Everyday Inspiration for the Body, Mind, and Spirit🙏🏼

Hey beautiful friend,

We wanted to send you some encouragement today. Here is what we know is true: we can cling to faith in the face of fear and worry. Fear wants to paralyze us. Fear wants us to settle for less than God’s best. Worry can cause us to lose our trust in God, and even when do stay strong, fear, worry, and anxiety can rob us of our peace and joy. Fix your focus on Jesus right now.

I started TransFit 10 years ago as a ministry for women, like myself, who needed to find a relationship with others and with Christ and to move their bodies to awaken their minds. I believe that more than ever today we need to encourage one another to stay strong in Christ and to move our bodies in gratitude—praising our mighty God for the blessings we have today. He is up to something, my friends, and His glory will be revealed.

Our TransFit Team wants to be a resource for you, a listening ear, a positive outlet for you and your family to come to move, worship, find hope and encouragement.

Below are some of my favorite scriptures that have helped me renew my mind to overcome fear by increasing faith. I pray they give you comfort and hope.

Deuteronomy 31:8 “He will never leave you nor forsake you. Do not be afraid; do not be discouraged.”
When you’re fearing a situation or emotional challenge, really envision God saying this, just to you. He’s on your side. No matter who leaves after promising forever, He tells us, “I am here. You will be okay. I’m all you need, and you’re not alone.”

Romans 8:28 “And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”
So much fear is based on the wrong assumption that when we are too far gone for God’s help, to seek salvation. He’s so good. Fight fear by believing God will turn your situation around for good, simply because He has a purpose for your life and no amount of mistakes can stop His love.

Isaiah 43:1 “Don’t fear, for I have redeemed you; I have called you by name; you are Mine.”
God specially calls us not to fear or worry. The phrase “fear not” is used at least 75 times in the Bible, most likely because He knows the enemy uses fear to decrease our hope and limit our joy. By focusing on Christ, and how He considers us His prized, redeemed ones, our focus naturally shifts from fear to faith. But whatever you’re fearing-the current health crisis, family problem, financial struggle-focus on the power of a God who calls you by name!

1 John 4:18 “Perfect Love Casts Out All Fear”

Stop, right now. Press pause and meditate on this scripture. How God’s love has made us less fearful through life, gives us hope. God is love. Perfect love. And the closer we come to Him, the less power fear has over us, because we feel God’s continual presence-His strength, His comfort, and His grace. The key is abiding in that love, on a minute-by-minute basis. It has to be more than a Biblical truth in our lives. We need to experience it continually-we need to live it.

Psalm 18:2 “The LORD is my rock, my fortress, and my deliverer.”
Choosing a favorite Psalm is like deciding my favorite exercise, but this one sings the story of my life. Speak these words over the cause of your fear. God is our refuge and hiding place. For David, this meant sitting in a cave praying trained warriors bypassed his route. For us, it’s more like sitting in our cars in carpool with worship music playing, refusing fear, and praising instead. Believe this-it absolutely works! We weren’t saved only to walk through life with fear and anxiety. God can be our rock if we let Him. Trust Him to deliver you from every fear today. Amen!

Let’s keep our bodies and minds healthy and strong so we can be at our best for our loved ones. Our motivation for being “healthy” should go deeper! God gave us our bodies to use as His hands and feet to spread His word and to live fully. We were made to glorify Him!

4:30 GROUP WORKOUT TODAY

Join Caroline and Laura TODAY at 4:30pm for a 20-minute group workout. We will be going LIVE on InstagramTV, FACEBOOK LIVE so hop on and get inspired and sweaty with us. It is going to be a blast!

One Body, One Purpose: Glorify Him

A common misperception among many people today is that the Lord is only interested in our souls and spirits. But in reality, He considers every aspect of our life important because He created each aspect. Our physical bodies are the means by which we connect with the world and other people. He intentionally designed our bodies with strong bones, coordinated muscles, bright eyes, a complex brain, and specific fingerprints for each of us to use to bring honor to Him. He’s the one who gives us each breath and keeps our hearts pumping day after day. Without God, we would be nothing. Let’s keep moving and motivated!

Here are some FREE WORKOUTS for you:

Can we tell you the truth? God has an amazing calling for you too, beautiful friend. May these words encourage and motivate you to care for your body in a manner that glorifies Him.

Rest in His Presence

Finding time in your day to rest in the Lord’s presence allows your body, mind, and spirit to refocus on the true reason you want to be healthy. These “Legs Up the Wall” poses give your body a refreshing stretch while focusing your mind on the Lord with each slow, deep breathe. Renew your body, mind, and spirit with these 8 poses to begin or end your day focused on the Lord. Download the yoga poses below and add them into your daily routine to find rest in the Lord.

Want to meet 1-1 FaceTime for Online Personal Training or 1-1 Online Nutrition Consulting?

TRANSFORM your Nutrition starting today with 1-1 Online Personal or Nutrition Consulting. Email us with any questions.

Here are some FREE nutrition helpful meal plans and options to help you:

COVID-19 Challenge

Everyone loves a challenge, especially when are forced to stay at home! This chart will challenge you to stay active, drink plenty of water, eat nutritious food, be grateful, and find joy in the midst of a world pandemic. Print it out, slap it on the refrigerator, and get the whole family involved!

Let’s #livetransformed and stay strong together! We want to see your pictures!

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 Personal Training or Nutrition Session.

Blessings, 

Caroline and Team TransFit

TransFit Closed This Week In Response to COVID-19

Dear TransFit Family,

We are currently in the midst of a historical event! As we have seen, the Coronavirus (COVID-19), has now been formally described as a "pandemic" by the World Health Organization. 

At TransFit, your whole-body health and wellness is our top priority.  After reviewing all of the current CDC guidelines, we have made the difficult decision to close TransFit this week 3/16/20- 3/22/20.

 We will adjust all-access passes and extend all monthly sessions so that we can continue your transformation.

We will have workout videos and meal plans on the website for you. We will update you during the week as to when TransFit will reopen, but please reach out to Caroline or our trainers with any questions or concerns.

We are here to serve you and will be praying for you and your family during this time. Thank you for your understanding. 

Do Not Be Discouraged, Have Hope and Trust in God!

If you feel like you are struggling today, we’ve got ways to help you feel alive:

1. Get physical! Numerous studies have shown that exercise boosts mood – so much so that some doctors are advised to prescribe exercise for mild depression instead of medicines. 

2. Dance! It’s as easy as turning on Taylor Swift and breaking it down in the privacy of your bedroom. Or turn up the music in your car and pretend like you have tinted windows! Dancing cures the blues in many ways!

3. Yoga or Pilates! Yoga and Pilates are surprisingly rejuvenating! They challenge the body while also communicating with the muscles that they can relax. There is an amazing sense of relaxation that is experienced during the stretching portion, a portion of the class dedicated to silence, reflection, and time to rest your mind and body. You will be surprised how great you feel after.4. Get outside! If you have the chance and the ability to spend time outside in the fresh air, nothing beats the wind in your face! Go hiking; take your run off the treadmill and onto the trails and sidewalks. Stop ignoring your sweet puppy whining at the door and take her or him on a walk! Play tag or hide-and-seek with your kids outside. There are endless ways to get fresh air. Pick one of them, and experience your spirit brighten.

At-Home Workout Resources 
Please use our YouTube and Instagram TV channels for all of your exercise needs! There are plenty of options to choose from, so make sure you check them out. We want to make sure you are getting in a great workout as much as you can! 

Yoga Flow

Since Yoga is one of the five ways we think you can beat the January blues, here is a quick 6-minute series that will transform your body, mind, and spirit.

Put your phone in another room and on do not disturb, roll out a mat or towel in the warmth of the sun through a window, and quiet your mind as you flow through this series.

Click the link below to experience the greatness!

Get the whole family fired up with this rockin' AB workout! 

There is nothing better than a sweaty HIIT workout that will get the endorphins pumping and leave you feeling energized! 

Who doesn't love a full-body workout? Grab some weights, canned items, a jug of milk, books, or a packet of rice and beans and challenge your body and mind with this Transformer circuit! 

photo by www.whiteonricecouple.com

Kale Chips Recipe

Ingredients:

• 1 bunch of Kale

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

Instructions:

1. Preheat an oven to 375 degrees F. Line a non-insulated cookie sheet with parchment paper or foil.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite-size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. (You can massage kale with the olive to coat more evenly).

3. Bake until the edges brown but are not burnt, check after 10 minutes (shake pan if needed) may need to cook more 5 minutes. ENJOY!

4-Week Spring Meal Plan

Now that we seem to have plenty of time on our hands, why not use this as an opportunity to get your nutrition right!? 
Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

Saturday Group Runs at 6:30am

Who says you can't get outside and go for a run!? We will still be having our group run/walk THIS Saturday. Meet outside the studio for a quick, dynamic warmup! We would love to see you, even if we are 6-feet apart😆! 

Check out our website for more blogs, inspiration, recipes, workouts, and more!
Please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions.

Blessings,

Team TransFit

💥How to Maximize Your Health in March⚡️

Sweet friends,

Happy March! Who doesn’t love a new month AND the start of Spring!?

This month we are challenging you to press PLAY on your health and fitness—maximizing your body, mind, and spirit. Everyone is busy, life is always moving at a fast pace, and even though it may feel like things will slow down, every season is physically and mentally demanding. We believe if you stop pressing pause and making excuses, you will be able to see progress, experience change, and live a healthier lifestyle altogether! Yes, I know this might seem like a daunting task, but give it a try and experience the transformation.

5 Ways to Maximize Your Weight-loss in March

1. Exercise

Take time out of your day to move the body. This could mean going for a walk, taking a strength-training class, doing yoga, or going for a run. Exercising relieves stress and allows your mind to re-focus so that you can attack the day with new energy and a positive spirit. When we get our heart rate up and start to sweat, our endorphins are released which boosts our mood. 30-minutes is all you need to reap the benefits of exercise.

2. Nutrition

Nutrition is a key factor in your daily energy levels and mental health. When we fill our bodies with nutrient-dense foods, such as lean meats, fish, veggies, fruits, whole grains, and healthy fats (nuts, seeds, avocados, etc.), our bodies have the proper fuel to help us attack each day at full strength. Proper nutrition can also help you reach your goals faster and transform your body composition. It has been reported that nutrition leading factor in physical change. Not only does it sharpen your mind, but it makes you feel good!

3. Rest and Recovery

While exercising should be a priority in our daily routine, we also have to give our body a chance to rest and recover properly. This may come in the form of active recovery such as going for a long, slow walk or taking a yoga class. Another way for your body to fully recover is to get a healthy 7-9 hours of sleep each night. This allows your body to reset and be renewed.

4. Quality Time and Community

According to research, quality time is the most common “love language” for both men and women. When we spend time with people whom we care about, we are able to connect with them and deepen our relationships. This is a great way to relieve stress and feel filled. Surrounding ourselves with a tight community propels us towards our goals as we encourage and uplift each other.

 5. Praise

Just like in your journey to a whole-body transformation, it takes time for our bodies and minds to adjust. Changes don't happen overnight. Extend grace, compassion, love, and patience to yourself and others. We all need affirmation and encouragement in our lives. Tell someone, “Great job!” or “I am so proud of you!”. Show them how much you care for them and affirm their efforts every single day!

NEW Bible Study

After an incredible 6-week Bible Study where we read through Rhythms of Renewal by Rebekah Lyons, we were inspired to continue diving into the Word and invest in our relationship with the Heavenly Father. We are so excited to start a study focused on 1&2 Kings, called Trustworthy, by Lysa Terkeurst. Join us in “exploring the deeply applicable Scriptures that will teach us how to truly trust God.”

In this study you will learn to:

Identify and challenge doubts in the one true God.

Loosen your grip of trying to control people and circumstances in your life

Explore how the Old Testament applies to our lives today.

Learn to trust in the goodness and faithfulness of God.

This study will start on March 5th, from 12:00-1:00pm and meet in the TransFit studio every Thursday. Sign up on the APP for this FREE community bible study.

Fit for a Miracle 5K

Our SECOND annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 3, 2020 at 4:30 pm. We will also have a Miracle Mile (1-mile fun-run) at 4:00 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 Summer Camp. If you or your business would like to help sponsor this event please email us HERE!

March Calendar

We want you to help you ABSolutely Maximize March! Download the March calendar and make it a priority to fill this out each day of the month, with the ab exercise you did daily. We suggest that you print it out and put it on your fridge, bathroom mirror, a bulletin board, or somewhere you will see it every day. Once it is complete, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! We believe YOU CAN!

At-Home Workout

This full-body blaster workout will tone and strengthen your body, mind, and spirit!

March Running Lunch n’ Learn

Our next Lunch n’ Learn is quickly approaching and we would love for you to join us on March 20 from 12:00-1:00pm in the studio! TransFit Running Director, Lisa Patton, and Physical Therapist, Mike Dylon will dive into topics such as form fundamentals, speed strategies, stride efficiency, and hip and glute strengthening. Come ready to be active and practice form drills! Whether you are a beginner or experienced runner, we can all learn and benefit!

You can register for this event on the TransFit app under “Special Events” by clicking the button below!

Stop pressing “pause” on your health and fitness and ABSolutely maximize this month by pressing “play”! We believe in you and know you can do it!

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

🔥ABSolutely Exciting March News⚡️

Sweet friends,

We are so excited to help you transform during March! Spring is almost here, March will be all about maximizing your whole body health. Commit to reaching your goals and filling out that ABSolutely awesome March calendar!

With Spring Break in full swing, it may feel like exercise is not an option. But don’t worry— we have plenty of workouts you can do anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Even during the busiest weeks of the year, you CAN stay on top of your nutrition. Let meal prepping at the beginning of each week help you stay accountable and on track! We are kicking off March with a new salad recipe that is healthy, delicious, and nutritious. The Baked Chicken Kale Apple and Quinoa Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

Baked Chicken Kale Apple and Quinoa Salad

Ingredients:

• 1 lb chicken breast

• 1/2 cup tricolor dry quinoa

• 6 cups slightly packed chopped kale (it will take about 1 1/2 bunches. Remove thick ribs before chopping, 6 oz chopped)

• 2 crisp sweet apples, cored and chopped* (I used gala apples)

• 1 cup walnuts, lightly toasted and roughly chopped

• 1/2 cup dried cranberries or rasberries

• 4 oz goat cheese, crumbled

Dressing Ingredients:

• 1/2 cup olive oil

• 1/4 cup fresh lemon juice

• 2 Tbsp honey

• 1 1/2 tsp dijon mustard

• Salt to taste

Instructions:

• Bake the chicken breasts: Place in the oven on 400 degrees for 35 minutes

• Cook quinoa and cool: Cook quinoa according to directions on package and cool completely. 

• Whisk dressing ingredients: While quinoa is cooling, whisk together olive oil, lemon juice, honey, dijon and salt in a jar or bowl. 

• Pour 3/4 dressing over kale, chill: Add kale to a salad bowl, whisk dressing once more then pour 3/4 of the dressing over kale and toss until kale is evenly coated. Cover bowl and chill 15 minutes (adding the dressing and letting it rest helps soften kale a bit).

• Toss in remaining mix-ins and dressing: Remove salad from refrigerator, add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add goat cheese and toss just lightly. 

• Serve or store covered in refrigerator for up to 4 hours (see notes).

This salad is filled with so many amazing ingredients to nourish your body! Olive oil and walnuts provide healthy fats; these are essential to give you energy and support cell growth. Chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Quinoa is a gluten-free, high protein, plant-based food that provides smart carbs, fiber, and protein. 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. Apples help the digestive system, increase energy, and keep the doctor away🤩

4-Week Spring Meal Plan

Are you feeling energized and motivated to continue fueling your body, mind, and spirit after the TransFIVE No-Sugar Challenge?

Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

March News

We want you to help you ABSolutely Maximize March! Pick up your March calendar challenge in the studio and make it a priority to fill this out each day of the month, with the ab exercise you did daily. We suggest that you print it out and put it on your fridge, bathroom mirror, a bulletin board, or somewhere you will see it everyday. We believe YOU CAN!

ABSolutely Strong

Start off your month on the right ab (😆) and give this killer workout a try! Fire up the core and get the heart rate up in a matter of minutes. This will leave you feeling strengthened and empowered.

NEW Bible Study

After an incredible 6-week Bible Study where we read through Rhythms of Renewal by Rebekah Lyons, we were inspired to continue diving into the Word and invest in our relationship with the Heavenly Father. We are so excited to start a study focused 1&2 Kings, called Trustworthy, by Lysa Terkeurst. Join us in “exploring the deeply applicable Scriptures that will teach us how to truly trust God.”

In this study you will learn to:

• Identify and challenge doubts in the one true God.

• Loosen your grip of trying to control people and circumstances in your life

• Explore how the Old Testament applies to our lives today.

• Learn to trust in the goodness and faithfulness of God.

This study will start on March 5th, from 12:00-1:00pm and meet in the TransFit studio. Sign up on the APP for this FREE community bible study.

TransFit Girls

Every Wednesday, TransFit Girls meets at 4:30pm in the TransFit studio. Sign up on the app.

Fit for a Miracle 5K

Our SECOND annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 3, 2020 at 4:30 pm. We will also have a Miracle Mile (1 mile fun-run) at 4:00 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 Summer Camp. If you or your business would like to help sponsor this event please email us 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 one-on-one.

Blessings, 

Team TransFit

💖Amazing February Client Spotlight & 5-Day No Sugar Challenge starts Monday🍬

Sweet friends,

What better way to spread the LOVE than to celebrate an amazing young woman who has been dedicated to her health by prioritizing the transformation of her body, mind, and spirit. Over the past two years, she has committed to her nutrition plan and exercise routine, even with a busy school schedule, high-school-sports practices, and an active social life. She continues to demonstrate what it means to “live transformed. 

We are thrilled for you to meet our February client spotlight…Adeline Sinkwich!

She proves that commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying on track with her goals results in a whole-body transformation!

“Growing up I was always active,  playing soccer, and tennis among other activities. I really started consciously exercising when I was in the 9th grade. There were times when I first started high school that I struggled with stress and anxiety, so my parents encouraged me to try exercising as a way of releasing any built-up emotions. I started to run every day after school and would often go to TransFit with my mom. I didn’t realize it at the time, but whenever I exercised, I felt much better. The following year I struggled with the same anxiety, but it became even worse because of some rough patches in my social life. I found myself sad and lacking motivation. When it started to catch up to me and I could see how I wasn’t as happy, I knew I needed to make a change. That summer when I got back from being a camp counselor, I realized how much happier I was with myself and how much better my mood is when I am active and fueling my body with nutritious food.”

“Working out at TransFit became part of my normal routine and I made it a priority in my life. I started to focus on my diet and be conscious of getting plenty of vegetables and lean meat. This was very hard at first, but I was able to do it for 2 months and after just one month, I felt better about myself. Even in the midst of swim season and soccer practices, I challenge myself to go to TransFit at least twice a week before practice. I have continued to keep my eating habits and to exercise at least once a day. ”

“My mom, Lacy, and I have tried many of the recipes on the TransFit website/blog and have loved them; I have tried them for breakfast and my school lunches and they are perfect. It has been such a helpful resource, on top of the workouts, in order to fully transform my body, mind, and spirit. I am so grateful for the trainers at TransFit and their encouraging words and prayers!”

Simple Coconut Quinoa and Lentil Curry with Lime Mango

Ingredients:

• 2 tablespoons coconut oil

• 2 red bell peppers chopped

• 2-3 carrots chopped

• 2 cloves garlic minced or grated

• 1 tablespoon of fresh ginger grated

• 2-3 tablespoons thai red curry paste 

• 1 tablespoons curry powder

• 1 (14 ounce) can full-fat coconut milk

• 4 cups coconut water OR vegetable broth OR water

• 1 tablespoon fish sauce (or coconut aminos if vegan)

• 1 cup green lentils rinsed

• 1 cup mixed red and white quinoa

• 3-4 big handful baby kale

• juice + zest from 1/2 a lemon

• 1/4 cup fresh cilantro + basil chopped

• 1 mango sliced or chopped

• 1 lime zest + juice

  Directions:

  Heat the coconut oil in a large heavy-bottomed pot set over medium heat. Once hot, add the red pepper and carrots, cook 2-3 minutes or until lightly charred on the edges. Add the garlic + ginger and cook 30 seconds. Add the thai red curry paste and curry powder, continue cooking for another minute or until the curry is fragrant. Slowly pour in the coconut milk, coconut water (or broth or just water) and fish sauce or soy sauce. Stir to combine and then bring the mixture to a boil. Once boiling, stir in the lentils and quinoa. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender and the quinoa soft. Stir in the kale and continue cooking, uncovered for another 5 minutes. Remove from the heat and stir in the lemon juice + zest, the cilantro and basil.

  Ladle the curry into bowls and top with mango. Drizzle the mango with lime juice + zest. Garnish the curry with a dollop of Greek yogurt, fresh chilies, and almonds. Serve with fresh naan. EAT.

Are You Up for the Challenge?

Starting Monday, February 17th, join Team TransFit for the TransFive No-Sugar Challenge in order to relieve symptoms of sugar addition—body, mind, and spirit.

The 5-day challenge is complementary and comes complete with an Ebook including survival tips, a grocery list, a full meal plan, and various recipes!

We have created an active Facebook Group that will provide you with a chance to experience a sense of community throughout the challenge. This is the perfect opportunity to transform your habits and be held accountable for your day-to-day progress.

In just FIVE days, we believe that you will experience a whole new perspective on the ways sugar impacts our body’s functions!

Spaghetti Squash Primavera

Ingredients:

• 1 small spaghetti squash (you’ll need 2 cups cooked)

• 1 tsp olive oil

• 1 tbsp minced shallots

• 1 clove garlic, crushed

• 1/4 cup red onion, diced

• 1/4 cup celery, diced

• 1/4 cup carrots, diced

• 1 cup broccoli florets

• 1/2 cup diced zucchini

• 2 cups marinara sauce

• 1/2 tbsp grated Pecorino Romano (optional)

• 3 oz fresh mozzarella (optional)

Directions:

Preheat oven to 400 degrees F. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake about 1 hour, or longer if needed on a baking sheet, cut side down. If you prefer the microwave, stab the squash with a knife all around and place it on a microwave-safe dish. Microwave 7-9 minutes or the skin gives when cut with a knife. Once cooked, use a fork to scrape the strands out into a bowl. In a medium sauté pan heat the oil over medium-low heat. Add the shallots, garlic, red onion, celery and carrots and cook for 5 minutes, stirring. Add the broccoli and zucchini and season with salt and pepper to taste.

Add the marinara sauce, increase heat to medium and simmer until the vegetables are tender, about 3 to 4 minutes. Add 2 cups of the spaghetti squash, Pecorino Romano and stir, adjust the salt and pepper to taste and cook for 1 minute. Divide the vegetables in two small casserole dishes, or you can use the shells of the spaghetti squash to make boats, then place under the broiler or in a hot oven until the cheese melts. Make whole wheat angel hair pasta for children and serve with the vegetables and marinara.

We can’t wait to embark on the 5-day No Sugar Challenge with each of you. Thank you to for continually being such an inspiring group of 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

❤️New Valentine's Day Recipes You Will LOVE😍

Happy #MindRightMonday, beautiful friends! 

It’s Valentine’s Week which means we have the perfect excuse to show extra love to others and be an example of Jesus’ love; be intentional about spreading love, encouragement, and blessings as much as you can. Let's also take time to love our bodies, a beautiful gift, in honor of Valentine's Day!

The verse below is what the Lord thinks about YOU. He has created you exactly as you are, for a purpose. You are so beautiful and perfectly made in His sight!

Take just a moment to reflect and dwell on this truth:

Recipes

Now 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! We guarantee these will satisfy your sweet tooth, without compromising your nutrition goals! Remember, everything in moderation!

Walnut-Crusted Pork Tenderloin

Ingredients:

• 1 whole pork tenderloin

• 1 tbsp smoked paprika

• 1 tbsp garlic powder

• 1 tbsp onion powder

• 1 1/2 mustard powder

• 1 tsp salt

• 1/2 cup of chopped walnuts

Directions:

30 minutes before cooking, remove the (defrosted) pork tenderloin from the fridge and pat it dry with a paper towel. Preheat the over to 375F. Mix all dry ingredients together in a bowl. Evenly rub the dry spices/flavoring onto the meat, making sure it is fully covered. Place pork tenderloin on a lined baking sheet and roast for 25 minutes. Once the internal temperature reaches 145F, take it out and let it rest for 10 minutes.

Berry Lovely Salad

Ingredients:

• 1 (454g) container of mixed greens

• 1/3 cup of slivered almonds

• 1 cup of halved strawberries

• 1 cups of raspberries

• 1/3 cup of goat cheese

Dressing Ingredients:

• 4 tbsp extra virgin olive oil

• 1 tbsp balsamic vinegar

• 1/2 cup of mashed/pureed raspberries

• 1/2 tbsp of honey

• Salt and pepper to taste

Directions:

Throw greens into a large bowl. Evenly spread each ingredient over salad.

Combine dressing ingredients into a mason jar and shake for 15 seconds. Pour desired amount over salad. Toss.

Strawberries Dipped in Chocolate Love

Ingredients:

• 8oz of washed strawberries

• 3oz of 70%+ dark chocolate — look for HU Kitchen, Taza, Pure 7, or Pascha Organic bars!

• 1 tsp avocado oil

Directions:

Wash the chilled strawberries and pat dry with a paper towel. Break the chocolate bar into small chunks, place in a microwave-safe bowl and microwave in 30-second increments, stirring after each microwave session. Add the avocado oil into the chocolate. Dip each strawberry into the melted chocolate. Lift and twist around to get rid of any excess chocolate. Place chocolate-covered strawberries on a lined tray or plate. Chill the strawberries in the fridge for 4 minutes before serving.

Heart-Healthy Foods

1. Hemp Hearts are the "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Berries are a source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

3. Leafy Greens contain nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for overall better blood flow. 

4. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart! 

5. Beets are full of healthy nutrients, like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents which have shown to reduce the risk of some cancers. Drinking beet juice has also shown to improve cardiorespiratory endurance and increases overall efficiency so this will help you get through your workouts! 

6. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

Financial Fitness

You will LOVE this month’s Lunch n’ Learn. Our very own client, Laurel Alberty, CFP, will be sharing ways we can financially transform. Thanks to Newk’s Eatery, lunch will be provided. This is a FREE event to serve you. Make sure to sign up on the TransFit app under Special Events so we can save lunch for you.

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We can’t wait to see you in the studio. If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

You can find recipes, workouts, and videos on our website! Use these as a resource for your meal planning and workouts outside of the studio!

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

Blessings, 

Team TransFit

💪🏼Power Duo: Strength Training AND HIIT🔥

Sweet Friends,

February is off to a great start! Let's work to reach the goals that we have set for this month—step outside of your comfort zone. Try incorporating Strength Training and High-Intensity Interval Training (HIIT) workouts 3-5x per week to reach your maximum potential.

TransFit is so unique because it provides a combination of both strength training and HIIT workouts. These are two workouts that will allow you to transform—body, mind, and spirit.

You may be thinking, “doesn’t lifting weights make me ‘bulky’” or, “I thought I should only be doing hours of cardio to reach my goals.” Thank goodness those aren’t true. We want to clear up these misconceptions!

Below are some key details and benefits to help you understand why we as women should and need to build strength training AND HIIT into our fitness plans.

Basics of Strength Training

Suddenly, dumbbells sound like a smart idea! Strength training involves resistance bands and balls, hand weights, barbells, and even your own body weight in order to boost your metabolism and lean out your body to create a sculpted look. Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.

Basics of High-Intensity Interval Training (HIIT)

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2020, based on an annual survey by the American College of Sports Medicine. These are the best workouts for developing a healthy heart because HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 3 minutes in length—broken up by brief recovery periods. Workouts may involve jumping, lateral movements, sprints, plyometrics, and quick bodyweight segments. This workout is designed for women of all ages and ability levels at TransFit

Key Benefits of Strength Training

• Improved body composition & increase lean body mass

• Increased metabolic efficiency (burn fat!)

• Increased bone density

• Decreased psychological stress 

• Increased energy levels and mood

• Increase balance

• Increase flexibility

3 Ways HIIT Can Help You Live Transformed:

1. Lose abdominal fat: In a study of sedentary women, 20 minutes of HIIT were compared with 40 minutes of steady-state exercise, and the HIIT subjects were the only ones who lost fat— primarily excess abdominal fat!

2. Protect your heart: Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate.

3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones! It fires up the production of your body’s growth hormones that help you maintain muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.

Need to Reboot Your Nutrition?

It’s a new month which means you have another chance to reach your nutrition goals. Not only do we have great FREE recipes and a FREE MEAL PLAN for you on our website, but our Registered Dietitian, Kaeti Shurling, would love to help you with your nutrition goals for 2020. Learn more about our nutrition counseling options HERE!

College-Girl Client Spotlight: Sarah Kate Jones

Sarah Kate’s Favorite Things about TransFit: 

1. I love that when I walk into TransFit, I feel known by the trainers. They are constantly pushing and encouraging me not only through workouts but through their words and accountability to reach my goals.

2. I love that Transfit encourages a healthy lifestyle where being ‘skinny’ isn’t the primary goal. Instead, I find myself seeking a whole transformation—body, mind, and spirit! 

Goals for February: 

1. Limit my sugar intake

2. Drink more water

3. Take time to rest

We want you to help you live transformed this February! Check out our February calendar challenge. Fill this out each day of the month, with the movement you did daily, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! Let's commit to doing everything with our WHOLE heart! We believe in YOU!

We can’t wait to see you in the studio. TransFormer sessions are strength training based and offered multiple times a day. HIIT sessions are offered Tuesdays and Thursdays at 9:30am and Friday mornings at 5:30am! If you have any questions, please email us at transfitathens@gmail.com.

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

💙Thank YOU for Helping Us Celebrating 4 Years of TransFit🥳

Sweet Friend,

It was a successful birthday week!

Each of you made this week so special. And we wouldn't be able to celebrate TransFit's 4th Birthday without your dedication to supporting our mission to transform the bodies, minds, and spirits of the Athens community.
We loved seeing you sporting TransFit blue with us this week! 

Each one of YOU has filled this place with encouragement, kindness, enthusiasm, and love as we have accomplished goals and inspired one another to live transformed! Stronger together!
Check out these pictures of all those who helped us celebrate! 

The celebration doesn't stop. Let's remember to celebrate every day because each new day is a gift. Rejoice!

“My joy comes from the lord, not from the ease of my day. My identity is found in Him, not in what I do or say. My past will not define me, I have been forgiven, washed, set free. My future secure, by grace this is me.”

What would do without you!?

As a THANK YOU, we want to share two of our favorite recipes. 

Enjoy this FREE "celebration smoothie" recipe that will curb your cravings for any Valentine's Day candy that may tempt you! 

Celebrate Smoothie - Chocolate Almond Butter 

Ingredients:

• 1 cup unsweetened coconut milk

• 1 tbsp Almond Butter

• 1 serving Chocolate protein powder

• 1 tsp chia seeds

• 1 tsp cinnamon

• 1 cup frozen riced cauliflower

• 1 tbsp cacao nibs

• 6 ice cubes

Instructions:

• Blend Well!

• Add sprinkles of almond butter and cacao nibs! 

• Enjoy!

Dig into this hearty and healthy salad that will be your new favorite.

Famous Crunchy Cashew Thai Quinoa Salad

Ingredients:

• ¾ cup uncooked quinoa

• 2 cups shredded red cabbage, depending on how much crunch you like

• 1 red bell pepper, diced

• 1/4 cup diced red onion

• 1 cup shredded carrots

• ½ cup chopped cilantro

• ¼ cup diced green onions

• ½ cup cashew halves or peanuts (honey-roasted is good)

• Optional: 1 cup edamame or chickpeas

• Fresh lime, for a bit of tang

  For the dressing:

• ¼ cup all natural peanut butter

• 2 teaspoons freshly grated ginger

• 3 tablespoon gluten-free soy sauce or coconut aminos

• 1 tablespoon honey (use agave or pure maple syrup if vegan)

• 1 tablespoon rice vinegar or red wine vinegar

• 1 teaspoon sesame oil

• 1 teaspoon olive oil or more sesame oil

• Water to thin, if necessary

Instructions:

1. To cook quinoa: In a medium saucepan, bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in a large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

2. To make the dressing: Add peanut butter and honey or agave to a medium microwave-safe bowl; heat in the microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until the mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

3. Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively, you can save the dressing for later and add when you are ready to eat; however, the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.

4. Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges, if desired.

FREE MEAL PLAN

Continue celebrating in the kitchen! Enjoy this FREE meal plan to start off February strong!

Yoga Flow

Here is a quick 6-minute Yoga Flow Series that will awaken your body at any point throughout the day and transform your mind, and spirit.

Put your phone in another room and on do not disturb, roll out a mat or towel in the warmth of the sun through a window, and quiet your mind as you flow through the short series.

Click the link below to experience renewed energy!

We are so grateful for each and every one of you! You have inspired us so much over the past 4 years. thank each of you for supporting, encouraging, and praying for TransFit over the years! The Lord has provided amazing gifts for us the past four years and we look forward to what He will do in the years to come! We love living transformed with you!

Sign up for classes on our FREE app now so you can be in the studio for a strong February start.

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

🎊FOUR Years of Transformation🎊Happy Birthday TransFit!

Happy 4th Birthday, TransFit!

Can you believe we have been in the Five Points studio for FOUR years? What an incredible blessing the TransFit Athens Studio in 5 Points has been to the community!

TransFit (Transformational Fitness) began in Caroline’s basement gym in East Athens when she was called to encourage women and become a personal trainer over 10 years ago. She created this truly unique business by helping women view exercise as a form of worship!

Not only do we get the chance to celebrate all that God has done in and through the studio, but this is a chance to celebrate YOU. Each one of YOU has filled this place with encouragement, kindness, enthusiasm, and love as we have accomplished goals and inspired one another to live transformed! Stronger together!

John 10:10 reminds us that “He came to give us life, and live it to the fullest”!

Our goal is to help women live their BEST lives by becoming transformed in every area of life—body, mind and spirit. 

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

Throughout the week we are going to CELEBRATE by wearing TransFit blue!

We celebrate every client and friend who has been a part of TransFit because we are stronger together!

As our gift to you, our incredible clients, we will have samples of Smoothie King, Journey Juice, Larabar, and more fun prizes & giveaways!  

But that is not all! We will also have our “Live TransFormed” tanks and t-shirts on sale for $15 throughout the week.

Continue celebrating in the kitchen! Enjoy this FREE meal plan to finish out the last week of January strong!

We want to thank each of you for supporting, encouraging, and praying for TransFit over the years! The Lord has provided amazing gifts for us the past four years and we look forward to what He will do in the years to come! We can't wait to celebrate with you. 

Blessings, 

Team TransFit

🌟5 Ways You Can Beat the January Blues🧘🏼‍♀️

Friends,

What an inspiring start to January. You have brought energy and enthusiasm into this studio and really have been consistent! Thank you! February is right around the corner so let’s finish January 2020 stronger!

January wouldn’t be complete without the celebration of our TransFit Birthday! We are turning FOUR next week. We are thrilled to CELEBRATE all God has done in our space in 5 Points! THANK YOU!

Get ready to party! Wear your TransFit Blue all week in the studio and come in for give- aways, food, and inspiring workouts!


Do Not Be Discouraged!

If you feel like you are struggling to finish out the month strong, we’ve got FIVE ways to help you beat the January blues:

1. Get physical! Numerous studies have shown that exercise boosts mood – so much so that some doctors are advised to prescribe exercise for mild depression instead of medicines. Try making it into the studio for one extra session! We have new 6pm sessions available.

2. Buddy workouts! Exercise friends! They not only engage our natural competitive spirits, but they also give us someone to rely on to drag us to the gym or to keep us accountable for our new year’s goal. Also, it is never EVER easy to accomplish a goal all by yourself, so bringing even just one other person into the mix is a huge motivator. Remember: their first class is FREE!

3. Dance! It’s as easy as turning on Taylor Swift and breaking it down in the privacy of your bedroom. Or turn up the music in your car and pretend like you have tinted windows! Dancing cures the blues in many ways!

4. Yoga! Yoga is surprisingly rejuvenating! The movements challenge the body while also communicating with the muscles that they can relax. There is an amazing sense of relaxation that is experienced during the stretching portion, a portion of the class dedicated to silence, reflection, and time to rest your mind and body. You will be surprised how great you feel after.

5. Get outside! If you have the chance and the ability to spend time outside in the fresh air, nothing beats the wind in your face! Take a prayer walk. Go hiking; take your run off the treadmill and onto the trails and sidewalks. Stop ignoring your sweet puppy whining at the door and take her or him on a walk! Play tag or hide-and-seek with your kids outside. There are endless ways to get fresh air. Pick one of them, and experience your spirit brighten.

Yoga Flow

Yoga is one of the five ways we think you can beat the January blues, here is a quick 6-minute Yoga Flow Series that will awaken your body at any point throughout the day and transform your mind, and spirit.

Put your phone in another room and on do not disturb, roll out a mat or towel in the warmth of the sun through a window, and quiet your mind as you flow through the short series.

Click the link below to experience renewed energy!

photo by www.whiteonricecouple.com

Kale Chips Recipe

Ingredients:

• 1 bunch of Kale

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

Instructions:

1. Preheat an oven to 375 degrees F. Line a non-insulated cookie sheet with parchment paper or foil.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. (You can massage kale with the olive to coat more evenly).

3. Bake until the edges brown but are not burnt, check after 10 minutes (shake pan if needed) may need to cook more 5 minutes. ENJOY!

It’s Not Too Late to Join Bible Study

Thursdays at @ 12pm in the TransFit Studio

Caroline and Lisa will be leading us through Rhythms of Renewal by Rebekah Lyons. The 5 week study will meet in the studio from 12-1 pm on Thursdays starting January 16th. Please sign up on the app for this transforming study teaching us to find peace and purpose in our life.

“Rhythms of Renewal is a message of relief. And hope. And peace. this study is going to be a life-line for those of us whose are out of balance, stressed, and over-scheduled, those of us who aren’t take care of ourselves and our emotional, physical and spiritual health.”

Fit for a Miracle 5K Committee

Are you feeling like you are ready to be apart of something bigger? Something that will impact the lives of others?

We are challenging and encouraging you to take a leap of faith and step into a new opportunity that will give back, make an impact on the local community, and fill your heart AND your spirit.

Join the committee team for our 2nd-annual Fit for a Miracle 5K benefitting Extra Special People!

We would love for you to pray how you can help serve and join us for our first committee meeting on

Wednesday, January 29th, at 11:30am in the TransFit studio.

Saturday Group Runs at 6:30am

Who doesn’t love exploring Athens with your TransFit sisters? This is designed for you to get in a great run before the busy weekend starts. Meet outside the studio for a quick, dynamic warmup! Runners AND walkers welcome. We would love to see you!

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

Join us for Bible Study on Thursday's at 12pm in the TransFit studio. It is never too later to join in. We would love you to join us!

Please 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 with a Personal Trainer, Running Coach, or Dietician!

Blessings,

Team TransFit

💫It’s Time to Be Apart of Something Amazing

Sweet friends,

2020 is off to a great start! Are you feeling like you are ready to be apart of something bigger? Something that will impact the lives of others?

We are challenging and encouraging you to take a leap of faith and step into a new opportunity that will give back, make an impact on the local community, and fill your heart AND your spirit.

Join the committee team for our 2nd-annual Fit for a Miracle 5K benefitting Extra Special People!

Fit for a Miracle 5k Committee

After such an incredible event last year, where we were able to raise close to $18,000, we are absolutely thrilled to host our 2nd-annual Fit for a Miracle 5k benefitting ESP, with bigger goals this year, but we won’t be able to pull it off without YOUR help.

The race is dedicated to helping the Athens community live transformed in body, mind, and spirit. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

ESP creates ​opportunities for people with disabilities and their families to engage connect and thrive ​through summer camp, after-school and family support. The ESP Miracle League will provide transformative experiences for individuals of abilities to thrive​ through the magic of accessible play and inclusive baseball. The ESP Miracle League complex will include a rubberized baseball field, inclusive playground, and splash-pad.

Committee Roles:

Below are some roles that need to be filled within the committee in order for us to pull off the Fit for a Miracle 5K:

• Networking

• Design/Marketing

• Organizing Volunteers

• Registration

• Execution

• Fundraising/Support

• General Planning

• Sponsorship

  If any of these roles sound like something you could take on, we would love for you to pray about it and join us for our first committee meeting on Wednesday, January 29th, at 11:30am in the TransFit studio.

Thank you in advance for your contribution to this incredible event.

We are expectant for the impact of this year’s Fit for a Miracle 5k.

It is not too late to set your goals for 2020.  

A new year gives you time to start fresh with your goals. Let's not look back at the past and “what we should have done”, but rather look to the present moment and the future. Setting goals will allow you to focus on what you want to accomplish—your dreams and your passions. Setting goals and completing action steps will help you to make what seems impossible, become possible!  

Our Holiday Extravaganza winner, Julie Bayne, recommended this salad, so give it a try!

If you didn’t get a chance to check out her spotlight, click HERE. You will want to read her transformation story!

Famous Crunchy Cashew Thai Quinoa Salad

Ingredients:

• ¾ cup uncooked quinoa

• 2 cups shredded red cabbage, depending on how much crunch you like

• 1 red bell pepper, diced

• 1/4 cup diced red onion

• 1 cup shredded carrots

• ½ cup chopped cilantro

• ¼ cup diced green onions

• ½ cup cashew halves or peanuts (honey-roasted is good)

• Optional: 1 cup edamame or chickpeas

• Fresh lime, for a bit of tang

  For the dressing:

• ¼ cup all natural peanut butter

• 2 teaspoons freshly grated ginger

• 3 tablespoon gluten-free soy sauce or coconut aminos

• 1 tablespoon honey (use agave or pure maple syrup if vegan)

• 1 tablespoon rice vinegar or red wine vinegar

• 1 teaspoon sesame oil

• 1 teaspoon olive oil or more sesame oil

• Water to thin, if necessary

Instructions:

1. To cook quinoa: In a medium saucepan, bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

2. To make dressing: Add peanut butter and honey or agave to a medium microwave safe bowl; heat in microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

3. Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively you can save the dressing for later and add when you are ready to eat; however the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.

4. Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges, if desired.

Winter Meal Plan

Having a hard time figuring out how to eat wisely and stay on track with your nutrition goals? No need to worry!

We’ve got you covered with some meal planning inspiration.

This is a whole weeks worth of balanced nutrition that will keep you energized and satisfied throughout any day! Carve out at least two hours to prep your meals for the week and then experience the convenience of not stressing over what to eat! If you need more nutrition assistance, reach out to our Registered Dietician, Kaeti Shurling, today! 

Monday’s Modified MLK Schedule

TransFormer Sessions

5:30am

9:30am

6:00pm

Celebrate each small victory for the rest of January. You CAN reach that goal, run that extra mile, swap a Coke for water, or make it in the studio one more day a week. It may not be easy, but it will be worth it. Commit to your dreams and goals today! 

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

Join us for Bible Study on Thursday's at 12pm in the TransFit studio. It is never too later to join in. We would love you to join us! 

Please 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 with a Personal Trainer, Running Coach, or Dietician!

Blessings, 

Team TransFit

The Winner of the Holiday Extravaganza…..

After a wonderful holiday season, the Holiday Extravaganza has finally come to a close! We have been so encouraged by the stories from so many competitors, and we had a blast doing this again with you all! Over 100 people participated and over half of the participants received their money back! That means they kept their weight the same or lost weight over the holidays! WOW- that’s hard! Congrats to EVERYONE who participated! You should be proud of yourself for being accountable over the holidays! Here are the final results: 

1- Julie Bayne

2- Catherine Warner

3- Wendy Weiglein

4- Laura Moore

5- Joy Cooper

6- Rebecca Stone

7- Hope Cook

8- Ashley Smith

9- Virginia McKenna

10- Deanna Cozart

11- Lauren Harrell

12. Mary Anna Terrell

13. Pam Matthews

14. Molly Efland

15. Charlotte Lewis

16. Kelli Dean

17. Allison Abernathy

18. Paige Colquit

19. Lacy Sinkwich

20. Fran Hahn

WAY TO GO LADIES! All of your hard work paid off and we are so proud of you.

Shoutout to our amazing sponsors!

• Fleet Feet

• Georgia Skin and Aesthetic Dermatology

• Fox Hill Honey Company

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First Place - Julie Bayne

Julie has lost 8.445% body fat and has gained such confidence! This transformation journey has no been a quick fix, but yes, making healthy habits and small changes daily do lead to HUGE results, like Julie’s! Changing your mind (Romans 12:2) to believe that you can accomplish anything you put your mind to, is what living transformed is all about!

We are so proud of you and are excited to help you reach your next set of goals for 2020! 

Julie’s Journey:

“One of the best things I did when we moved to Athens 2 ½ years ago was to walk in the doors at TransFit. The community I found here has been such a huge support as I transitioned to a new town and adjusted to my new life as a retired teacher and grandma!  I knew it was important for me to focus on my health and fitness so I could stay strong for all that God has planned for me in this next phase of life. Although I haven’t always been as consistent as I should be in getting my workouts in, Caroline has always checked on me, and kept on encouraging me. I have made so many new friends, and have also really loved the recipes and meal plans, as well as the Bible studies that TransFit offers.”

“At the beginning of 2019, I had a real desire to be more committed and consistent with my workouts and healthy eating. Early in the year, I heard a message that really spoke to me. Jeff Henderson talked about the consistency effect, where small things consistently over time lead to big things.  He said one thing that really stuck with me, “Commitment will get you to the starting line, but consistency will get you to the finish line.”   We were challenged to pray each day, “Lord, I need you.  Please give me your strength for today.”  Instead of jumping on the latest diet like I often did in the past, I began the new year committing to consistently eat healthfully and mindfully the majority of the time, and move in some way every day.

I searched the Bible to find what God’s word had to say about being consistent, and the word “steadfast” jumped out at me, so I chose this as my word last year.  The Bible is full of things to say about being steadfast. I began to think about how to be steadfast in the area of my health: drink more water (that 100 0z is a challenge!} , move every day, eat clean, and get enough rest. I’ve had a lot of ups and downs through the past year, for sure, but staying close to this principle of being consistent/steadfast has helped me get back on track when I’ve let myself get derailed. I’ve become a lot better at focusing on the process and being grateful for progress, even if it is slow!”

How She Won Holiday Extravaganza…

“I got up every morning a little earlier to spend time in God’s word. That really helped me to keep my focus in the right place, on Him instead of food. Each night, I wrote down my food for the next day and committed to only eating that the next day. This really helped me to not be constantly thinking about food and making choices at the last moment. I ate three meals a day and tried to cut out snacking because I was doing too much of that. I weighed and measured my food at each meal to be sure I was eating the right portions. I eliminated sugar and flour, because I knew they were triggers for me, especially during the holiday season! They both make me feel pretty yucky! I made sure to get protein at each meal and ate lots of vegetables and fruits.

I tried to move in some way every day for at least 30 minutes – I love coming to TransFit yoga, small group or Transformer classes 3-4 times each week, but when I couldn’t, I walked every day or did yoga or a weight work out at home or the YMCA. Also, I found a great new wellness planner on Amazon called Life & Apples that I used during this time.  It has a place to record gratitudes, positive thoughts/scriptures, my activity, meals, etc. all in one place and has been so key in helping me to stay on track! When I stopped focusing on my weight and just focused on being consistent with all these pieces of the puzzle each day, my weight did begin to come off.”

WOW. You inspire each of us, Julie! We can’t wait to continue to pursue the Heavenly Father and glorify him in all that you do! If you see Julie in the studio, make sure to congratulate her!

Bible Study THIS Thursday (1/16) @ 12pm.

Caroline and Lisa will be leading us through Rhythms of Renewal by Rebekah Lyons. The 5 week study will meet in the studio from 12-1 pm on Thursdays starting January 16th. The cost of the book and the 5-week study is $30. Please sign up on the app for this transforming study teaching us to find peace and purpose in our life.

“Rhythms of Renewal is a message of relief. And hope. And peace. this study is going to be a life-line for those of us whose are out of balance, stressed, and over-scheduled, those of us who aren’t take care of ourselves and our emotional, physical and spiritual health.”

Well done to all contestants! We are so incredibly proud of everyone who competed! Remember that the January Jump Start can still be purchased! We would love to have you join us in our journey towards a healthy lifestyle this year! 

NEW 6:00pm TransFormer Sessions

We are super excited to be able to add 3 new TransFormer sessions on Monday, Tuesday, and Thursday evenings at 6:00pm. This is your chance to get a workout in after work and before dinner if you aren’t able to make the morning sessions.

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Join the TransFit Running Club!

Tuesday morning runs take place at the UGA Track @ 5:30am. This is your chance to get in a great run alongside other TransFit members. You have the freedom to choose your distance, time, and run with the accountability of other women. Meet at the track for a quick group warmup!

Saturday Group Runs at 6:30am! Who doesn’t love exploring Athens with your TransFit sisters? This is designed for you to get in a great run before the busy weekend starts.

Email or text us to be added to the runner GroupMe!

Are you looking to be apart of something that will change your life AND others!?

We are looking for wonderful people, like YOU, to join our committee for the Extra Special People’s (ESP) Fit for a Miracle 5k in May. TransFit is hosting and supporting the fun-run and we need all the help we can get with planning, networking, organizing, and volunteering. Our goal is to raise over $30,000!

The first meeting will be held on Wednesday, January 29th, at 11:30 in the TransFit studio

If you are at all interested in giving back and helping put on this incredible event, click the link below!

We would love to see you at these exciting new events and sessions! We also want you to be diligently praying about your dreams and goals for 2020. We are here to serve you! If you would like to meet one-on-one with any other our trainers please let us know!

You can sign up for all events and sessions on our FREE TransFit app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

🎉 Exciting January TransFit News for YOU!

Ladies, 

We are off to a great start in January 2020! We have loved seeing your smiling faces back sparkling in the studio! We are excited to share some important dates and events that are happening here at TransFit! 

Our entire TransFit Team wants to encourage you to reach your whole body health goals and dreams in 2020!

NEW 6:00pm TransFormer Sessions: We are super excited to be able to add 3 new TransFormer sessions on Monday, Tuesday, and Thursday evenings at 6:00pm. This is your chance to get a workout in after work and before dinner if you aren’t able to make the morning sessions.

We can’t wait to see you in the studio!

Holiday Extravaganza Weigh-In's: Weigh-Ins are going on NOW and will end Friday, January 10th. If you participated in our Holiday Extravaganza challenge, come weigh-in so that you can get your $20 BACK! Thank you for working so hard over the holiday season! We are proud of you!

January Jump Start Packages: It's not too late to purchase your January Jump Start packages. Kickstart the new year and commit to your health for 2020! Also, the ALL ACCESS PASS is a great way to be inspired daily in the studio! You can purchase packages on our website HERE and our app HERE! 

Middle School Girls: Sessions begin Wednesday, January 8th at 4:30 PM. We would love for your daughter or friend to join us for our middle school girls’ sessions! These girls learn about the importance of living transformed in body, mind, and spirit while working out with friends! You can sign up on our FREE app HERE! 

Tuesday and Friday TransFit Yoga Sessions: Come stretch your body and review your mind Tuesday 10:30 am and Friday’s 9:30 am. The transforming yoga flow is for beginners and advanced yogi’s alike. Come out of your comfort zone and increase your flexibility this year. Click here to sign up!

Do you have a goal to run a 5k, 10k, 1/2 marathon or marathon in 2020? Anything is possible! Dream it, believe it, achieve it! Please email our TransFit Running Director and Personal Trainer Lisa Patton (lisa@transfitathens.com) to schedule a session to discuss your action plan in reaching your goals. You can also visit Lisa's running page on our website HERE!

Friday sessions in the studio will focus extra on glute, hamstring, hip, and core strengthening and stability to better assist you in becoming a stronger more efficient runner or walker. We would love for you to come to join our TransFit Running Community.

Join the TransFit Running Club!

We are so excited to have two opportunities for you to get out and run!

Tuesday morning runs take place at the UGA Track @ 5:30am. This is your chance to get in a great run alongside other TransFit members. You have the freedom to choose your distance, time, and run with the accountability of other women. Meet at the TransFit studio for a quick warmup and then we will jog to the track!

AND

Saturday Group Runs at 6:30am! Who doesn’t love exploring Athens with your TransFit sisters? This is designed for you to get in a great run before the busy weekend starts.

Email or text us to be added to the runner GroupMe!

Need a reboot with your nutrition? We have great FREE recipes on our website and a FREE MEAL PLAN for you! Our Registered Dietitian, Kaeti Shurling, would love to help you with your nutrition goals for 2020. Learn more about our nutrition counseling options HERE!

Bible Study: Caroline and Lisa will be leading us through Rhythms of Renewal by Rebekah Lyons. The 5 week study will meet in the studio from 12-1 pm on Thursdays starting January 16th. The cost of the book and the 5-week study is $30. Please sign up on the app for this transforming study teaching us to find peace and purpose in our life.

Read a little bit about Rhythms of Renewal:

“Daily struggles with anxiety and stress make it difficult to receive God’s peace. In Rhythms of Renewal, beloved author Rebekah Lyons draws from her own battle with depression and anxiety and shares a pathway to establish four life-giving rhythms modeled by Jesus that quiet inner chaos and make room for a flourishing life.

By taking time to rest, restore, connect, and create, you will discover how to:

• Take charge of your emotional health and inspire your loved ones to do the same

• Overcome anxiety by establishing daily habits that keep you mentally and physically strong

• Find joy through restored relationships in your family and community

• Walk in confidence with the unique gifts you have to offer the world”

Make sure to purchase both the book AND the five-week study guide!

We would love to see you at these exciting new events and sessions! We also want you to be diligently praying about your dreams and goals for 2020. We are here to serve you! If you would like to meet one-on-one with any other our trainers please let us know!

You can sign up for all events and sessions on our FREE TransFit app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

✨Happy New Year! Now Is The Time To Commit To Your Health In 2020! ✨

Happy New Year!

We are looking forward to an amazing 2020 with you! Let's make the most of every single day, and make the most of every opportunity we have to #LIVETRANSFORMED this New Year! Don't wait another second, realize that you CAN change any aspect of your life that you want to! It starts with today and making one small step toward a new whole body health habit.

How can you commit to your health and reach your goals this year?

Accountability is the key to unlocking your success in 2020! Our TransFit Team wants to know you and help you reach your goals!  We want to take this journey with you and we know you can achieve your goals! 

Our January Jump Start packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2020 the best year yet, body, mind, and spirit! 

To help you reach your goals and dreams this year, our January Jump Start package and ALL other packages  will be offered to you today for 10% OFF!

Use the code TFNEWYEAR2020 when you checkout! This offer will be good until January 5th, so don’t wait to start your transformation.

You can purchase packages on our FREE TransFit app AND website!

Below is a description of each package with the link to purchase:

January Jump Start Package - $49 - ON SALE FOR $19.99

66-page package (4-week body, mind & spirit plan to jump-start your transformation)

• 4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

• Blank Meal Plan template for you to customize

• 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

• One month Transform Your Body Exercise Plan

• January Jump Start Getting Started Guide and 10 New Year's Steps to Success

• 2020 TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• TransFit January calendar with weekly challenges to keep you motivated

• Weekly inspiration and email support **** Jump Start Package will be emailed to you via e-book package on January 1st! This package can be purchased on our website by clicking the button below.

January Jump Start Package Elite- $75

January Jump Start Package Elite (all of the above) plus add in a 50-minute personal consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers to completely assess your body, help you set specific goals,  and come up with a specific plan to help you transform and reach your goals for 2020. This package can be purchased on our website by clicking the button below.

January Jump Start Package Platinum (*awesome savings*)- $195

January Jump Start Package Platinum (all of the above) plus 10 sessions (small group or large group) of your choice.  You will have all the meal plans, recipes, home workouts, and consultation to develop your transformation plan and add in extra awesome strength, cardio, and flexibility sessions in the TransFit studio! This package can be purchased on our website or on our app by clicking the button below, so you can receive and book your 10 TransFormer sessions, too!

January Jump Start Package ULTIMATE $295

January Jump Start Package ULTIMATE (all of the above) plus an additional weekly 30-minute session with your Personal Trainer of choice to customize your transformation and hold you accountable (4 total 1-1 sessions with a Personal Trainer + sessions+ package)! You will reach your goals and reset your body, mind, and spirit. This package can be purchased on our website or on our app by clicking the button below.

Want to workout 4-6 days a week at TransFit? Our ALL- ACCESS 30 day is on-sale with your coupon code.

When you purchase any package on our website/App we will send you the January Jump Start 4 week Meal Plans FREE!We want you to reach your goals and feel your best in 2020!

We want to say that you so much for another incredible year. God has continued to bless TransFit and we have loved watching Him use TransFit as an amazing ministry. You all inspire us each day, and we could not be more grateful to do what we love and serve you! For all of our Holiday Extravaganza participants, weigh-ins will begin on January 6th and end on January 13th! Email us at transfitathens@gmail.com with any questions!

Blessings, 

Team TransFit

At-Home Christmas Workouts Just For You!👏🏻🎁

Sweet friend,

What an amazing morning in the studio! We are so grateful for each of you! We hope you can make it to our sessions this coming week around our Christmas schedule! We are open Monday and Friday, so come in the studio with your favorite Christmas gear and let’s worship together with a transformational workout! We also have a special Holiday Home HIIT workout for you to try at home with your family this week!

We are so excited for you to try this workout with your family and friends over the holidays. 30 minutes of movement daily will help you on goal to living transformed and feeling your best finishing 2019 strong!

The Bench Workout is a full body blaster that will tone and strengthen your body, mind, and spirit!

Get your sweat on and the heart-rate pumping with this effective full-body workout! 

We’ve got you covered if you’re looking for a last minute Christmas gift!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

December Challenge

Your challenge this month is to run or walk 1 mile a day! BELIEVE you can achieve this goal! Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE! You can do it!

Brown Sugar Balsamic Glazed Pork Tenderloin

Ingredients:

• 2 lbs of pork tenderloin

• 1 TBSP ground Sage

• ½ tsp salt

• ½ tsp pepper

• 1 clove garlic crushed

• 2 cups water

• ½ cup brown sugar

• 1 TBSP cornstarch

• ¼ cup Balsamic vinegar

• 1 & ½ cup water

• 2 TBSP low sodium soy sauce

Preparation:

Mix together seasonings: sage, salt pepper, and garlic. Rub over tenderloin. Place 1 cup water in slow cooker; place tenderloin in slow cooker. Cook on high 6-8 hours. One hour before roast is finished, mix together the glaze in small sauce pan: brown sugar, cornstarch, balsamic vinegar, ½ cup water, soy sauce. Heat over medium heat and still until the mixture thickens (4 min) brush roast with glaze the last hour of cooking. Serve any remaining glaze on the side!

Happy December beautiful friend! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

December’s Amazing Client Spotlight…Deborah Ragland⭐️

Hi sweet friends! 

It is not too late to make the most of the month of December! We hope you are trying to get in some type of movement everyday, eating mindfully, and recording it on your December calendar! The Holiday Extravaganza Challenge is still going on, so make every day count.

Christmas is right around the corner, but we did not want to miss the opportunity to shoutout our December Client Spotlight, Deborah Ragland!

Deborah has made changes over the last few years which have lead to an amazing body, mind, and soul transformation! Deborah is a constant light in the TransFit studio and has diligently committed to investing in herself in order to serve the Kingdom and others well—as we are each called to do. She has a bright smile, cheerful spirit and is a quiet leader during her sessions. With a busy schedule and a family, Deborah still makes it a priority to get in two strength training TransFit sessions and at least three runs throughout the week.

How inspiring is that Deborah hadn’t run consistently since college, but yearned to stay active and soon discovered how moving her body reduces her anxiety, helps her feel accomplished, lowers blood pressure, tones, and leads her to feel better over all!?

Commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying on track with her goals results in Deborah’s amazing whole-body transformation! Keep motivated and keep shining your brilliant, bright light, Deborah.

“When I moved to Athens a few years ago, I knew I wanted to find a place I could be inspired and encouraged to stay healthy and active. I came to a track running workout that TransFit offered and I remember hearing for the first time “don’t compare yourself to the person next to you.” “Be present and grateful for the body that YOU have and what it can do.” I remember hearing “this is a way you can worship the Lord-using the body that He gave you.” I remember thinking that those things were the kinds of things I needed to hear! I started coming to the TransFormer sessions and found myself becoming stronger physically, meeting other women who were cheering me on, and being encouraged to make healthy choices.”

“On the days I don’t feel motivated, I know if I can just show up-just get in the studio-the other women there will get me moving. I don’t have to figure any thing else out; I just have to show up!

Some things I’ve incorporated into my every day life include keeping up with my water intake. I’ve found that if I have a water bottle on my bedside table, I can drink it first thing when I wake up to get my day started well. I find I feel better throughout the day when I’m well hydrated and that I sleep better at night when I drink hot chamomile tea before bed.”

“After my kids got in school full time, I knew I needed to start taking care of myself better physically, so I started running. I hadn’t run consistently since college (and never enjoyed it) but I was yearning to get in to something active. Later in life, after signing up for a race, I found it was a great hobby for when I wanted to be by myself OR for when I wanted to spend time with people. Running became an “introvert outlet” for me as well as a social outlet; I loved that it could be both!”

Even though Deborah has never enjoyed cooking, here are a few of her easy, “go-to” options:

• Grapes

• Mixed nuts

• Protein bars

Spinach and Kale Salad

INGREDIENTS

• 1 bag of spinach

• 1 bag of kale

• 1/2 cup of almond slivers

• 1/2 cup of dried cranberries

• 3 tablespoons of balsamic dressing

DIRECTIONS

Add spinach, kale, almond slivers, and dried cranberries to a big bowl. Add balsamic dressing evenly over the top and toss!

Deborah, we are so proud of you!

We encourage each of you to give your best and finish the 2019 year strong! 

TransFit would like to gift you with a FREE Christmas yoga session at 9:15am THIS Saturday, December 21st! Come get your mind right before the week of Christmas! We would love to spend the morning with you🎄

FREE 1 Week Meal Plan

Download our FREE meal plan below - a plan filled with recipes the whole family will love and a grocery list just for you! Transform your nutrition this holiday season with our Winter Meal Plan!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE!

We are excited to see you this week for your transformation! Remember, the December Challenge is to run or walk 1 mile a day! We believe in each of you and know that you can achieve this goal! If you have not started yet, we encourage you to start TODAY! It is never too late to begin!

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

🙌🏼Here’s How to Win Holiday Extravaganza…

Sweet friend,

In the midst of the holiday festivities, it can be easy to fall off track, but when you reach for that second Christmas cookie, REMEMBER that over $2000 is on the line for the Holiday Extravaganza Challenge! Implement these three tips to help you win Holiday Extravaganza:

1. Mindfulness

2. Moderations

3. Movement

It’s as easy as 1, 2, 3! You are already close to two weeks into the challenge and we know you are killing it, so keep up the good work. It will pay off no matter what!

Registered Dietician Kaeti Shurling

Kaeti Shurling MS, RD, LD is the registered dietitian behind KaetiRD, a nutrition counseling practice and Perfect Portions LLC, a healthy, prepared meal service.  Kaeti graduated from the University of Georgia in 2013 with a degree in Dietetics and went on to obtain her Masters of Nutrition Science at the University of Alabama at Birmingham in 2015.  While working in the clinical nutrition field for almost 3 years, her entrepreneurial nature and enthusiasm for proper nutrition education did not fade.  After moving back to Athens in March of 2017 she decided she was ready to help a new population meet their nutrition goals.  Kaeti's nutrition counseling techniques and Perfect Portions work hand-in-hand to help her clients comprehend the reality of good nutrition, but also to act on it by fueling themselves and their families with healthy meals.  Kaeti is fully devoted to helping clients reach health & nutrition goals through small changes and accountability. 

Perfect Portions Recipe Subscription

“I think I may have found a way to bring Perfect Portions back, just in a different light. Think of it as Perfect Portions 2.0!  A few clients and friends have been asking for me to share my favorite recipes. I am always slightly hesitant as I seldom follow a recipe fully.  So, it would require me digging up the recipe, noting my omissions and substitutions and by then it’s just a mess. However, I have finally come up with a system and thought some of you may be interested in my Perfect Portions recipe share subscription.”

~ RD Kaeti Shurling 

For $10 per month you can receive a weekly email which includes:

• Recipes for 3 balanced, nutritious and simple meals

  • 1 fish/seafood dish

  • 1 poultry dish 

  • 1 pork dish

• Links to the recipes. 

  Note: these are not my own recipes.  Some I love as they are, some I tweak a bit.  

• Pre-made grocery list

Things to remember, if you want to optimize your nutrition:

• Stick to the serving size mentioned

• Follow my notes below each recipe for omissions and substitutions

Check out the link below for more information on how to sign up for Perfect Portions Recipe Share to transform your nutrition!

Nutrition Consulting

We would love to meet with you 1-1 to discuss your nutrition goals! Email us at transfitathens@gmail.com to set up a nutrition consultation with one of our registered dieticians today! Your consultation will consist of a body comprehensive evaluation and a 1 week meal plan based on your personal nutritional goals!

FREE 1 Week Meal Plan

Download our FREE meal plan below - a plan filled with recipes the whole family will love and a grocery list just for you! Transform your nutrition this holiday season with our Winter Meal Plan!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

Eggplant Ricotta Bites

Ingredients:

• 1 medium eggplant

• Kosher salt

• All-purpose flour, for dredging

• 2 large eggs

• 3/4 cup breadcrumbs

• 1/4 cup grated parmesan cheese

• 1 tablespoon plus 2 teaspoons extra- virgin olive oil, plus more as needed

• 2 large plum tomatoes, diced

• 2 teaspoons red wine vinegar

• 1 cup ricotta cheese

• Shredded fresh basil, for topping

Preparation:

1. Thinly slice the eggplant into rounds and season with salt. Pour some flour into a shallow dish. Beat the eggs in another dish. In a third dish, mix the breadcrumbs and parmesan. Dredge the eggplant in the flour, then dip in the eggs and coat with the breadcrumb mixture.

2. Heat 1 tablespoon olive oil in a large skillet over medium heat. Working in batches, cook the eggplant until golden, about 2 minutes per side, adding more oil between batches, if necessary. Drain on paper towels and season with salt.

3. Toss the tomatoes with the remaining 2 teaspoons olive oil and the vinegar in a bowl. Spoon some ricotta onto each eggplant slice. Top with the tomato mixture and basil.

Recipe from Food Network

Happy December! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💥Want to Improve Your Posture? Pull Up Progression Inside💪🏼

Sweet friend,

Do you ever find yourself slumping your shoulders? Bad posture can lead to numerous back problems and aches - but we have the solution for you! Practicing pull-ups can help you gain better posture and minimize your risk of back problems. This December, BELIEVE you can achieve your goal of doing a full pull-up! Try out our pull-up progression below to better your posture and back health over the holiday season!

Pull-Ups and Posture

The Pull-Up/Chin-Up progression below is a journey that you may want to work toward a long term goal. A chin-up is when you grab the bar with an underhand grip with your palms facing towards you. A pull-up is when you grab the bar with your palms facing away from you.

The major muscles involved include the large back muscles (your latissimus dorsi and rhomboids), posterior deltoids, and biceps. You’ll also need to engage your core throughout the movement and maintain proper shoulder alignment.

This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner. We recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise.

 If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps.  Remember, you do you! No comparisons! 

Level 1 Pull-Up Workout: Dumbbell Row

1. Bent-over dumbbell rows: 8 reps each arm 

2. Rest for a 2-minute break

3. Set 2

4. Repeat until you hit 3 sets

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell for your next workout.

Level 2 Pull-Up Workout: Inverted Bodyweight Rows

 Bodyweight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle. 

Here’s how to do an inverted bodyweight row:

1. Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with 2 minutes of rest between sets.

2. Clench your glutes and keep your abs tight and body straight throughout the exercise. 

3. Pull your shoulder blades down and back towards each other 

4. Make the muscle movement connection! Focus your mind on PULLING with your arms.

5. Pull until your chest touches the bar (not your neck). Release slowly.

   As soon as you can complete all 3 sets of 8 reps, move on to the next progression.

Level 3 Pull-Up: Isometric Hold exercise 

The Isometric hold exercise is designed to introduce you to hanging from the bar. Simply grip the bar and hang from it with arms fully extended. This will build grip strength and core body tension.  Your goal is to hold for 45- 60 seconds, repeating this for 3 sets. 

Level 4 Pull-Up: Assisted Pull-Up 

To get you even closer to doing a full pull-up, do an assisted pull-up with your foot on a chair or bench, with your knees in a band, or with the help of a partner. Focus on… Your goal is to do 3 sets of 8 reps!

Level 5 Pull-Up: Negative Pull-Ups

There are 2 options for doing negative pull-ups:

1. Hop up on a chair to get above the bar and then lower yourself back down. “In control.”

2. Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL

Goal: 3 sets of 8 reps

Final Goal: A Full Pull-Up

HOW TO DO A PULL UP:

1. Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you.

2. Start from a dead hang.

3. Engage your shoulders, pull them down and back towards each other 

4. Engage your stomach, pull your body until your chest touches the bar.

5. A slight pause, yell out “Yes I can!”

6. Lower yourself all the way back down to a dead hang.

Amazing work! You did it! 

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

December Challenge

Your challenge this month is to run or walk 1 mile a day! BELIEVE you can achieve this goal! Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE! You can do it!

Holiday Spectacular Salad

Ingredients

• 1/4 cup pure maple syrup

• 1 teaspoon cinnamon

• pinch of salt

• 8 cups mixed greens (I used baby kale, spinach, arugula)

• arils from one pomegranate

• 2 cups walnuts

• 1 cup dried cranberries or cherries

• 8 ounces crumbled goat cheese

• 2 grilled grilled or baked chicken breasts chopped or fresh turkey

Balsamic Fig Dressing

• 1/3 cup olive oil

• 1/4 cup balsamic vinegar

• 1 tablespoon fig preserves

• salt and pepper, to taste

Preparation

1. Preheat the oven to 375 degrees F. Line a baking sheet with foil. Toss the walnuts with the maple syrup, cinnamon, and salt. Bake for 15-25 minutes, stirring 2-3 time throughout cooking until the walnuts are toasted and golden. 

2. Add the greens to a large salad bowl. Add the pomegranate arils, chicken and the cranberries. Add the cooled walnuts and gently toss the salad. Add the goat cheese last.

3. To make the dressing, whisk the olive oil, balsamic vinegar, fig preserves and salt until combined. Just before serving, drizzle the dressing over the salad and gently toss. Enjoy!

Happy December! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!