Bible verse

🎉 How Can You Celebrate Every Day?

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Sweet friends,

Today is the big day— TransFit’s 3rd birthday!

We celebrate every client and friend who has been a part of TransFit because we are stronger together! We have so many fun things going on in the studio today and throughout the rest of the week!

Today we want you to think about celebration and how can you celebrate every day!

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.

Let’s celebrate!

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We have loved seeing you dress up with us this week! Don’t forget to wear glitter tomorrow and your crazy socks or leggings Friday!

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Today is our BIG giveaway! We are giving away one month of FREE TransFit classes!

Make sure you are following our Instagram and Facebook today. We will post this giveaway on our page! Turn on post notifications for us to make sure you don’t miss it!

We still have our 20% off all merchandise sale going on! Make sure to get your favorite shirt, necklace, or bracelet before this sale ends! You can use the code “celebrate” on Etsy or buy your merchandise in the studio.

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As we celebrate today, don’t forget we have 2 FREE ebooks you can download!

You do not have to enter any payment information to download these! The link will take you to a page where you click “add to cart.” Simply enter your email address, click continue to skip the payment section, then click purchase! You will be emailed a link to download your ebook!

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Celebrate today by making this Celebration Superfood Salad! Try it and let us know what you think— we love when you tag us in your posts and stories on social media!

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Celebrate Super Food Salad

Ingredients

  • 4 - 5 ounces spinach or arugula

  • 2 cups strawberries

  • Slivered almonds

  • 2 ounces goat cheese

  • 1/4 sliced avocado

  • 1 tbsp hemp hearts

Dressing

  • 1/4 cup extra virgin olive oil

  • 1/4 cup balsamic vinegar

  • 1 tsp maple syrup

Instructions

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

  • Combine dressing ingredients, shake, then drizzle on top.

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

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

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We are so grateful for each and every one of you! You have inspired us so much over the past 3 years. We love living transformed with you!

Sign up for classes on our FREE app now so you can be in the studio for the rest of our fun birthday celebrations this week!

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

🎉 Happy 3rd Birthday TransFit!

Sweet friends,

We are so excited to see you this week because we are celebrating TransFit’s 3rd Birthday! Can you believe it’s been 3 years since we moved into the TransFit Studio in 5 Points? TransFit (Transformational Fitness) began in Caroline’s basement gym in East Athens when she was called to encourage women and become a personal trainer. She created this truly unique business by helping women view exercise as a form of worship! Today, TransFit is a full service personal training studio  designed to help women live their BEST lives by becoming transformed in every area of life- body, mind and spirit. That is where our foundational verse and mantra comes from: "Do not conform to the patterns of this world but be transformed by the renewing of your mind" Romans 12:2

Today, we celebrate every client and friend who has been a part of TransFit because we are stronger together! Together we are all transforming the community. We have loved partnering with Hope 139, Action Ministries, Downtown Academy, and now ESP to actually “live” transformed: using our bodies to love and serve this community!

We have transformed lives so much over the past 3 years in this space and could not have done it without all of your sweat, smiles, and prayers. We are SO grateful for you! You have filled the studio with encouragement and positivity as you have accomplished your goals and inspired one another to live transformed.

We can celebrate every day because we are so blessed to be surrounded by such amazing women and an awesome community!

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We have so many fun things going on this week, so you do not want to miss out on all the fun! Make sure you follow us on Instagram and Facebook to stay up to date with everything going on at TransFit.

We will have snacks, smoothies, decorations, giveaways, merchandise sales, and so much more going in the studio this week!

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THEMED DAYS

Each day this week will have a theme, so make sure you dress up and join the fun!

Monday: Throwback Day

Bring back the 80s with big hair, leg warmers, neon, and leotards!

Tuesday: UGA Day

Come decked out in red & black to support the Dawgs!

Wednesday: TransFit Spirit Day

Show us how much you love TransFit! Wear your TransFit merchandise or blue!

Thursday: We Don’t Sweat, We Sparkle!

Bring your sparkle, shine, and glitter into the studio!

Friday: Crazy Pants Day

Celebrate the end of this awesome week with your funky leggings or crazy socks!

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GIVEAWAYS

Each day this week, we will be doing a giveaway through our social media on Instagram and Facebook! Make sure you follow us on social media so you can enter these daily giveaways! You can turn on post notifications for our page to make sure you don’t miss anything!

Monday: January Jump Start (in the studio and via social media!)

Tuesday: Live Transformed Bible Study book (via social media)

Wednesday: Lululemon Yoga Mat (in the studio) & a FREE month of TransFit classes (via social media)

Thursday: Yoga Session (via social media)

Friday: 1-1 Session with Caroline (via social media)

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SALES!!!

All week long, you will receive 20% off any merchandise purchases from our Etsy and in the studio! We have tanks, T-shirts, mantra bracelets, and other accessories! Use code “CELEBRATE” on Etsy!

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Last but certainly not least, we have a FREE gift for you! Click the button below to download our Healthy Eating Out ebook. This contains information on both chain and local restaurants, and how to choose healthy options no matter where you go!

Note: The link will take you to a page where you click “add to cart.” You will NOT have to enter any payment information! Simply enter your email address, click continue on the payment section, then click purchase! You will be emailed a link to download your ebook!

Our TransFIVE ebook is another free gift you can download! This book is a 5 day challenge to transform your relationship with sugar. Click the button below to get this free gift!

Note: The link will take you to a page where you click “add to cart.” You will NOT have to enter any payment information! Simply enter your email address, click continue on the payment section, then click purchase! You will be emailed a link to download your ebook!

Sign up for classes on our FREE app now so you can be in the studio this week to join us in celebrating TransFit’s 3rd birthday!

You have brought us so much joy and inspiration over the past 3 years. We cannot thank you enough for being such incredible women and role models for this community! 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

🙏 Are You Ready to Commit?

Sweet friends,

Change will not come without challenge. Transformation is a process that happens over time that takes commitment and action. We believe in you and are ready to walk with you along this journey!

With our Bible Study starting this Thursday, we want to encourage you to commit to living transformed and accomplishing your specific goals for this year! Our Director of Spiritual Development and Outreach, Pam Adams, will be leading us on a 6 week study through the book of Esther. We are excited about the new bible study and would love for you to join us in the next step in your transformation process! Nothing happens in isolation: body, mind, and spirit are all inter-connected!

You can still sign up for the Bible Study on our free TransFit app HERE!

It will be held on Thursdays from 12-1 pm at the TransFit studio and is open to all women in the community!

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A word from our Director of Spiritual Outreach, Pam Adams:

“Friends, we are so excited about starting our Bible Study Esther: The Courage To Commit. My prayer is we will be encouraged and strengthened in our faith as we learn, trust, and apply the truths of God from this dramatic historical narrative.

In The Book of Esther, all the covenant promises to Abraham and David looked to be in jeopardy, but as we will see God is in control of every person and event and His promises will stand. He is the architect ordering our lives. Romans 8:28 says “we know that for those who love God all things work together for good, for those who are called according to his purpose.” This is a reassuring promise for us when we are fearful, distressed, anxious, doubtful and find ourselves questioning life.”

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“A few chapters later, Paul tells us in Romans 15:4 that “whatever was written in earlier times (meaning the Old Testament) was written for our instruction, that through perseverance and the encouragement of the Scriptures we might have hope.” The Book of Esther instructs us to press on and be encouraged by the truths and promises of God’s Word, and in particular the truths that He is committed to us, His people, and is in every detail of our lives.

We’d love to have you join us in this Bible Study. Sign up on our app or email Pam@transfitathens.com. All women of the community are welcome!”

Love and Blessings,

Pam

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Speaking of having the courage to commit, it’s not to late to fill out your goal sheet for 2019! We encourage you to find time this week to complete your goal sheet. Don’t forget to include your accountability partner! Remember we truly are stronger together! You can download and print the sheet HERE or ask us to give you one when you come into the studio.

You can find our Live Transformed Bible Study on Amazon HERE! It is a 6 week study to help you dive into the word and live transformed in body, mind, and spirit. We would also love for you to read Pam’s bio on our website HERE!

We are excited and ready to serve you this week! Be on the lookout for some exciting news as we celebrate our TransFit Birthday next week in the studio!

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

Blessings,

Team TransFit

Start Your Day Off Right!

Deep breaths... It's time for another crazy day! Can’t morning time be so hectic most days? Why not minimize the chaos with an organized morning routine! Here are some of my favorite morning rituals:

  • Water. After fasting for 8-12 hours, your body needs hydration. Start your morning with a tall glass of water (preferably with lemon).
  • Quiet time.  Give yourself time to sit down collect your thoughts, read, and pray. You will be prepared for whatever the world may throw at you that day. Two of my favorite verses to start your day:

 Psalm 118:24 -

This is the day which the Lord hath made; we will rejoice & be glad in it.

Psalm 37:4 -

Take delight in the Lord, and he will give you the desires of your heart.

  • Exercise. Getting your exercise in for the day in the morning is a great stress reliver and a perfect jump start to the day!
  • Breakfast. A healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. The basics of a healthy breakfast are listed below.

The Basics of a Healthy Breakfast

Here's what forms the core of a healthy breakfast:

  • Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or Melba toast.
  • Low-fat protein. Examples include peanut butter, lean meat, poultry or fish, or hard-boiled eggs.
  • Low-fat dairy. Examples include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
  • Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice beverages without added sugar, or fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.
  • Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.

Cereal

Cereal may frequently be your go-to item for breakfast, whether you grab a handful to eat dry while on the run, or you have time to sit down with a bowl with milk and fruit. But not all cereals are created equal. The key items to look for when choosing cereal are:

  • Fiber. Choose cereals with at least 3 grams (g) of fiber per serving, but if possible, aim for 5 grams per serving or more.
  • Sugar. Having sugar doesn't automatically make a cereal unhealthy. But the healthiest choices have 5 or less grams of sugar per serving. Check the Nutrition Facts label. This lists total grams of sugar per serving, which includes both naturally occurring sugar and added sugar. Some cereals contain dried fruit, which has natural sugar and adds to the total amount of sugar. But these cereals may still be healthy choices if eaten in moderation. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar, such as high fructose corn syrup, honey, brown sugar and dextrose.
  • Calories. If you're counting calories, choose cereals lower in calories, ideally less than 120 calories per serving. Some cereals have more calories per serving but can still be healthy choices.
Examples of good options for dry breakfast cereals
Cereal and serving size Fiber in grams Sugar in grams Calories
General Mills Cheerios, 1 cup 3 1 103
General Mills Fiber One, 1/2 cup 14 0 60
Kashi Go Lean, 1 cup 10 6 148
Kellogg's All-Bran Bran Buds, 1/3 cup 13 8 75
Kellogg's All-Bran Original, 1/2 cup 9 5 81
Post Raisin Bran, 1 cup 7 17 187
Post Shredded Wheat Original Spoon Size, 1 cup 6 0.5 167
Quaker Life Cereal, plain, 3/4 cup 2 6 119

Quick and Flexible Breakfast Options

You have plenty of ways to get in a healthy breakfast each day, and it doesn't always have to be a traditional breakfast menu.

Here are some specific examples of healthy breakfast options:

  • Cooked oatmeal topped with almonds or dried cranberries
  • A whole-wheat pita stuffed with hard-boiled eggs
  • A tortilla filled with vegetables, salsa and low-fat shredded cheese
  • A smoothie blended with fruits, some low-fat yogurt and a spoonful of wheat germ or flax seed
  • Whole-wheat crackers with low-fat cheese or peanut butter
  • A microwaved sweet potato topped with cinnamon
  • A whole-wheat sandwich with lean meat and low-fat cheese and as much lettuce, tomato, cucumber, and sweet peppers as you like
  • Multigrain pancakes with fruit and yogurt
  • A whole-grain waffle with peanut butter
  • Egg omelet with vegetables (use more egg whites than yolk)
  • Greek Yogurt with berries and granola

My Favorites

Easy Scrambled Eggs Muffins

These aren't your ordinary muffins--they're made with plenty of eggs, a little milk, cheese, spinach, tomato, basil, and only a little flour, spooned into muffin cups.

  • Servings: 12

Ingredients:

  • 9 eggs
  • 1/2 cup chopped fresh spinach
  • 1/3 cup skim milk
  • 1/3 cup spelt flour or whole wheat pastry flour
  • 1/4 cup 2% grated cheddar cheese
  • 1 Tbsp chopped fresh basil
  • 1 small tomato, chopped
  • 1/2 tsp sea salt
  • 1/2 tsp cracked black pepper

Preheat oven to 350. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together. Add spoonfuls of the mixture to a nonstick muffin tin or a tin sprayed with nonstick coating. I used a 1/4 C measuring cup to transfer the mixture. Pop them in the oven and bake for 25 to 30 minutes, or until done.

Yummy Greek Yogurt - MY ABSOLUTE FAVORITE!

  • 1 cup Greek 0% yogurt
  • 1 cup berries (I love frozen blueberries)
  • ½ cup granola
  • Sprinkle of ground flax seed

HAVE A WONDERFUL MORNING!