New Pumpkin Power Recipes!🎃

Sweet friend,

Happy Fall! Can you believe Halloween is right around the corner? That means- LOTS of pumpkins!!! This is great news because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well!  

Pumpkin Health Benefits

Pumpkin seeds are full of vitamins and nutrients! One ounce of pumpkin seeds is 151 calories and contains 7g of protein, 5g of carbohydrates, 1.7 g of fiber, 13 g of fat (6 are omega-6s), and several key vitamins. Pumpkin seeds contain a lot of antioxidants and are high in magnesium - an important mineral the lowers blood pressure, reduces the risk of heart disease, regulates blood sugar, and helps maintain healthy bones. These power seeds also contain tryptophan, an amino acid that helps promote sleep! Easy to add to any meal and yummy to snack on, pumpkin seeds make for a highly nutritious addition that can benefit your energy, mood, and overall health!

Pumpkin puree contains more than 700 percent of the daily value of Vitamin A based on a 2,000-calorie diet. Vitamin A helps support cell reproduction, vision health, immune function, bone health, healing and fetal development. Also, pumpkin puree provides 39 mcg of vitamin K per cup to help with blood coagulation and potentially protect against osteoporosis. One cup of pumpkin puree provides more than 500 mg of potassium, more than you get in one banana. Also, pumpkin puree contains 7 grams of fiber per cup.

Pumpkin's orange color is a clue to its high antioxidant content and source of beta carotene. Pumpkin puree also provides vitamin C, an antioxidant that supports tissue repair and immunity, as well as vitamin E, which fights disease-causing free radicals in the body.

Here are some healthy AND delicious pumpkin recipes for you and your family to try out this fall! Make these recipes and send us a picture of your yummy masterpiece!


TransFit Pumpkin Bread


  • 1 cup light brown sugar

  • 2 large egg whites

  • 1 cup pure pumpkin (you can use canned organic pumpkin)

  • 1/3 cup Coconut Oil (melted)

  • 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)

  • 1 teaspoon vanilla extract

  • 1 cup all-purpose flour

  • 1 cup whole wheat flour

  • 1 & ½ teaspoon baking powder

  • 2 teaspoonsground cinnamon

  • ½ teaspoon ground nutmeg

  • 1/2 teaspoon baking soda

  • ½ teaspoon salt


  1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.

  2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.

  3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.

  4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

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Pumpkin Protein Greek Yogurt Parfait 


  • 1 Cup Greek Plain Yogurt (I use FAGE 2%)

  • 1/2 Cup Organic Pumpkin Puree

  • 1/2 Tsp Cinnamon

  • 1/2 Tsp Vanilla Extract

  • 1 Tsp Honey or 2 drops of stevia

  • 1/2 Cup Quick & Easy Granola


Mix 1st five ingredients together, add granola on top and extra cinnamon to taste! Enjoy a delicious fall protein packed meal! 

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Pumpkin Energy Bites


  • 1 1/4 cups old-fashioned rolled oats

  • 3/4 cup peanut butter (or other nut butter of choice) 1/2 cup pumpkin puree

  • 1/4 cup ground flaxseed

  • 1/4 cup honey

  • 1/2 cup dark chocolate chips (optional!)


  1. Combine ingredients in medium bowl. Cover and refrigerate up to two hours. 

  2. Remove from fridge and roll into 1-inch balls and place on baking sheet lined with parchment paper. Refrigerate balls for another two hours.

Energy bites are perfect for healthy treat at a party or can be stored in air-tight container in the fridge for snacks during the week! Enjoy! 

New Sessions!

OPTIMIZE your health and renew your mind through stretching! Join us on Mondays at 6pm for Transformer and Tuesdays at 5:30am, 10:30am, or 6pm for yoga! Come transform your body, strengthen and lengthen your muscles, and renew your mind!


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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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 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!