🙌🏼Exciting New October News! OPTIMIZE Your Body💙

Sweet friend,

Are you ready to OPTIMIZE your whole body health routine? Welcome October! We have new sessions and new times now available with our Personal Trainers to help you reach your full potential. Our potential is God’s gift to us; what we do with that potential is our gift back to God! Let’s do this friends! Today is the day for total transformation. Change is temporary- transformation is forever!

We know how hard it is to find rest with “full” schedules. With a new month beginning, set a new goal to focus on finding time to slow down, stretch, and rest in the Lord. He is the only one who can renew your body, mind, and spirit. Your challenge this month is to stretch for at least 5 minutes every day, breathing deeply and clearing your mind, finding recovery while practicing stillness. We are so proud of all your hard work in the studio and at home and want to encourage you to keep focused on your fall goals. We would love to meet with you 1-1 this month to re-set and renew your body, mind, and spirit.

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Meet Kisa Raye!

Kisa Raye, MEd, FST is an exercise physiologist, fascial stretch therapist, and owner of KR stretch and Inspi-Her Wellness LLC. Kisa will be teaching “Strengthen and Lengthen” sessions on Tuesday nights at 6pm during October! Come learn the best stretching techniques while finding rest and peace during this “full” session!

“Let’s take stretching beyond the muscle. Learn how to reach more and achieve more through better stretching techniques that will not only improve your physical health, but bring peace and balance to your heart and mind” ~ Kisa Raye

Rest and Stretch

Our October focus is to OPTIMIZE our bodies, minds, and spirits through stretching! Setting time aside to stretch, breathe, and slow down is important to refocus our minds on what is truly important. Your challenge during October is to stretch for at least 5 minutes every day!

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September Challenge WINNER!

Congratulations to Ashley Smith, our strong September winner! Ashley did 3 strength workouts every week during September, completing our “Strength in September” challenge! Amazing work Ashley!

Rejoice in the Lord always, I will say it again: Rejoice!
— Philippians 4:8
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Fall Harvest Transformer Salad 

Salad Ingredients:

• 10 oz of organic baby greens (like spinach, arugula, kale, chard, etc.) 

• 1 cup roasted butternut squash

• 1 cup toasted pecans

•.    1 cup raspberries

• 1 ounce goat cheese 

       • 1 sprig of fresh basil (chopped)

• 1 small organic semi-sweet apple (like Honey crisp or Pink Lady ) 

Dressing Ingredients: 

• 1/4 cup of apple cider vinegar 

• 1 teaspoon of dijon mustard

• 1 teaspoon of fresh lemon juice

• 1/2 cup of extra virgin olive oil

• 1 tablespoon maple syrup if needed (not necessary)

• Salt, to taste

• Pepper, to taste


  1. Pre-heat oven to 400. Prep the roasted butternut squash (chop or buy pre-chopped & sprinkle with cinnamon) and pop it in the oven. 

  2. While the squash is roasting, 400 * 30 min, toast pecans. This takes about 10 minutes, then you can spread them on some parchment paper to cool while you make the rest of the salad. 

  3. Combine all the ingredients for the homemade vinaigrette in a glass jar with a lid and shake well to emulsify the olive oil. Set this aside to let the flavors develop.

  4. Wash raspberries, and thinly slice the apple sprinkle with lemon juice. 

  5. By now the squash should be done and the pecans toasted. Assemble the salad by pouring the greens into a large serving bowl, then place each ingredient on top of the greens. If desired, you can fan out the apple slices to make them look fancy. 

  6. Right before eating, toss the salad in a BIG SALAD BOWL to mix up all the ingredients.


Let’s start #livetransformed and stay strong for the new Month of October! You will feel refreshed and revived with energy after this challenge. You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

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

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

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


Team TransFit


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