DRUMROLL... Our May Transformation Challenge Winner Is...!!!

Happy Tuesday, friends! 

We hope that your week is off to a great start - we want to help you light that SPARK!  May quickly came to an end, and we were so thrilled to see all of your total transformations in the May Total Transformation Challenge! Thank you! WOW, each of you worked so hard and were truly devoted to living transformed!!! We are excited to announce our WINNERS! 

DRUMROLL...

Our May Total Transformation Weight Loss Challenge Winner is...

HOLLY GARCIA! 

Holly Garcia! 

Holly pushed herself this May and committed to the May Transformation Challenge! Holly, we are so proud of you! Thank you for inspiring us to live transformed! 

So many of you were so generous to donate, that our top 5 winners won a large monetary prize!! 

2. Jennifer Christenberry

Jennifer Christenberry and family 

3. Jennifer Rickard

4. Cress Johnson

Cress and her daughter, Read

5. Leah Hobbs

Leah Hobbs

Our May Transformation Calendar Challenger Winner is...

KAREN PAVAO! Way to go ladies for getting those points on the calendar! 

Thank you for committing to our May Calendar Challenge! We are so proud of you and your dedication to healthy living. 

Don't worry if you missed our May Transformation Challenge! We just started our June Squat Challenge! Download the calendar HERE and complete the challenge this month for a chance to win a MONTH OF FREE SESSIONS!

In case you missed the Friday email, we are offering a FREE summer meal plan and recipes on the website HERE! Click HERE to download!

Next week, in addition to our squats we are challenging YOU to our 5 DAY My Fitness Pal Challenge. This will be a food journal challenge through the My Fitness Pal app! We will start all together next Monday for added accountability! Go ahead and download the My Fitness pal app HERE! We hope you will join us for the weekly challenge! 

We believe in you! Let's make this June our best, yet! If you need help lighting that SPARK inside of you schedule a 1-1 with one of our trainers! We would love to help you reach your whole body health goals!

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

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

NEW Yoga Flow You NEED This Saturday! We Value Your Feedback- Survey INSIDE!

HAPPY SATURDAY! 

Wow, what an incredible week in the studio! Thank you for all your hard work! This week we challenged each of you to set a goal to encourage one another, stretch, and get at least 80 ounces of water daily! We are so proud of you and thank you for challenging yourself to commit to a daily goal! Keep it up!

Today, we are sharing one of our NEW short yoga videos that will help release tension in your hips and glutes. Walkers, joggers, runners this flow is for you! You are worth it- make time to stretch this weekend! Click on the 8-minute video below for an inspiring yoga sequence. You can add yoga and stretch in at home and while on vacation! We have a YOUTUBE CHANNEL (click here) where you can access all our videos, as well as, links to all the videos on our TransFit website under the HEALTHY LIVING TAB and WORKOUT VIDEOS! Commit to your health and exercise at home and on vacation! We believe in YOU!

We are so thankful for you and your constant support! We want to check in with you and find out how we can better serve you!  After completing the survey you can use the code TRANSFORM5 for $5 any workout package purchase. We greatly appreciate your feedback and want to hear from YOU Today! Please take 30 seconds to complete it! 

We pray you have a wonderful weekend! Commit to your health this weekend and live transformed! We believe in YOU! If you missed our last blog, check out our May Client Spotlight- Patti McWhorter HERE!

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

Blessings, 

Team TransFit

CELEBRATE! A New Transforming Workout You Can Do Anywhere! 💪🏼💗🎉

Sweet friends, 

Each of you has been working so hard this May! You have taken the total transformation May challenge and are achieving your points each day! THANK YOU! We are so proud of you!  Remember May is Exercise is Medicine month! 30 minutes a day 5 times a week can physically change your body and chemically change your brain!  

We are celebrating ALL week in the studio with fun transforming workouts, amazing giveaways, and uplifting encouragement! Please join us to Celebrate Women's Week! Thanks again to our incredible sponsors and friends who donated prizes throughout the week!

We are ending the week with an amazing community Transformer session. lululemon will be in the studio Saturday from 8-11 for a special Mother's Day Trunk Show!  Stop in for a great workout, fun fellowship, healthy treats, and the best new workout apparel! 

 Sign up on the TransFit app under SPECIAL EVENTS! 

Today, we are sharing a perfect at home workout just for you! As May is in full swing and the summer is about to kick off, our schedules can become even more "full" and it may seem harder to find time to workout! We want to encourage you to make the time for a workout. Remember exercise is worship! Whether you are in the studio or doing an at-home workout, we hope that you are challenging yourself to exercise daily! Check out the exercises and video below for an at home workout made just for you! 

Let's commit to giving each hour and each day our best! We believe in you and know you can do it! We would love for you to join us this week for our sessions and giveaways at EVERY session! Sign up for our FREE Mother-Daughter Community Workout on our TRANSFIT APP under SPECIAL EVENTS!

if you’re needing a jumpstart and would like to meet one on one with one of our trainers or nutrition consultant’s please check our schedule here or email us for times that would work best for you. You can email us at transfitathens@gmail.com or book an appointment on the TransFit app under 1-1/ Personal Training. 

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

Blessings, 

Team TransFit 

Monday Motivation! May Transformation Challenge Starts NOW!

Happy Monday! 

It's time for MAY and our MAY TRANSFORMATION CHALLENGE! We hope that you will join us for our challenge! It is going to be so much fun and something you don't want to miss. Challenge yourself to a month of accountability. Fill out the May Transformation Challenge calendar and come participate in our NEW May Challenge and weigh in for a chance to WIN! If you missed our last post about the May Transformation Challenge, check it out HERE! 

For the first time EVER, we are doing a May Transformation Challenge!

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

To Play: 1. Any person puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best throughout the month of May (eat right, exercise, etc.)

4. WEIGH IN on May 30 or 31

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket. The winner gets all the cash left in the bucket! Let's all play to keep accountable in May! 

 We want to encourage you to participate, as we reset for the month and recharge to prepare for summer! The first place winner will receive all cash! 

To kickstart the month of May, try this new recipe! 

Almond Butter Chocolate Smoothie

• 1 cup unsweetened coconut milk
• 1 TBSP Almond Butter
• 1 serving Chocolate protein powder
• 1 tsp chia seeds
• 1 tsp cinnamon
• 1 C frozen riced cauliflower
• 1 Tbsp cacao nibs
• 6 ice cubes
• Blend well -add sprinkles of almond butter & cacao nibs! Yummmm!!

We hope that you will join us for the May Transformation Challenge! This challenge is for ALL women in the community! If you want to join us, email transfitathens@gmail.com to schedule a time to come weigh in! 

We hope to see you in the studio, soon! Let's make this May the best month yet as we focus on making exercise our medicine! 

Blessings, 

Team TransFit 

Finish Last Five Days of June feeling your BEST!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and being so determined to reach your goals! We realize that summer can be a hard time to stick to any routine, but let's focus the goals we set at the beginning of the month and give our best these last 5 days to achieve success and reach our goals the last week of June! 

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Today, we want you to try our TransFIVE Challenge! This 5-day challenge focuses on eliminating sugar from your body and reviving your body, mind, and spirit. It includes a 5 day meal plan, recipes, tips, daily inspiration, and more! We have the ebook is free and has with a summer meal plan and recipes! This is a great time to challenge yourself, as we finish out this month! You can do it! 

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the challenge and download the TransFIVE ebook for FREE, plus be added to the TransFIt Facebook group to join other ladies in this journey! To download the free ebook click HERE! 

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Spend time today preparing for your upcoming week by scheduling your workouts and prepping your nutrition. Create a weekly calendar and plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book sessions at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! Let's finish this month strong! If there is anything we can do to to help you, please email us at transfitathens@gmail.com. Enjoy your weekend! 

Blessings, 

Team TransFit  

Kickstart Your Summer with New Healthy Recipes!

Sweet friends,

With school coming to an end, summer is about to begin! Being a busy lady, we all know how difficult it can be to prepare, in advance, healthy meals and snacks! I have found that involving the children in the grocery shopping, prepping, and baking helps them to learn and to enjoy eating healthy! Try letting them choose dinner one night (setting some parameters) and let them participate in the cooking! Getting the kids involved in the preparation of meal time is a great way to involve the whole family, while still eating healthy! Just like with everyday life, preparation is key! Planning ahead can help you reach your nutrition goals and help you  achieve your body, mind, and spirit transformation! 

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Today, we want to share two great recipes you can try this week! Special thanks to amazing client and friend Katie Throne for the delicious Kale Salad Recipe! 

Summer Kale Ginger Salad

• 2 bunches Kale
• Red cabbage  or broccoli slaw
• Broccoli or Vegetable Stir Fry 
• Braggs Liquid Aminos
• Minced Garlic 
• Optional- Salmon or Grilled chicken for protein 

Chop kale, red cabbage, broccoli and fill gallon bag with your favorite greens. Mix about 1/2 bottle Makoto ginger dressing with 1/2 Tbsp liquid aminos,  and 1/2 tbsp minced garlic and mix and pour into bag and shake it all up. Refrigerate and let it marinate! Keeps getting better with time! If it's easier, you could probably just use that dressing if you don't have the other ingredients on hand! Pour onto plate and top with your favorite protien of choice! 

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Chocolate Heaven Smoothie

Makes one serving

• ½ cup crushed ice
• 1 cup unsweetened almond or coconut milk
• 1 small frozen ripe banana
• 1 serving Chocolate protein powder (Vega)
• ¼ of an avocado
• 1 tablespoon unsweetened cocoa (I like Hershey’s Special Dark- 100% cacao)
• 1 teaspoon of cinnamon
• 1 teaspoon chia seeds
• **1 teaspoon honey or a few drops of stevia (optional)
• **can add in 1 tsp vanilla extract 

Pulse ice cubes in blender to crush. Add almond milk, banana, cocoa, and other ingredients and blend until frothy. Serve immediately and enjoy some liquid energy!

The Chia seed helps keep the smoothie dense and satisfying, all while helping to increase your energy and endurance; promote your hydration and electrolyte balance; lower your blood pressure; regulate your blood sugar levels; and support your weight loss by keeping you feeling full longer.

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Go on, and try something new TODAY! Your tastebuds and your heart with thank you! For more recipes, you can go on our FREE app or to our website under the TRANSFORM tab! If you have any questions or would like to meet with one of our nutrition consultants, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Join Us For Celebrate Women Week!!! 💪🏼🤸🏼‍♀️🎉

Sweet ladies, 

We are SO excited about the Celebrate Women Week that will take place at our TransFit Studio Monday May 8th-Saturday Mary 13th!  Mothers day is right around the corner; let's celebrate being women in this amazing community! We would LOVE for you to come join us! At each session, we will be giving away prizes and have fun workouts just for you!!! 

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We love getting to host this event with lululemon Athens! We want to thank each of these businesses and people for their donations to help us celebrate this week! 

• lululemon
• Fleet Feet
• Avid Bookshop
• The Pine
• Gena Knox- Fire & Flavor
• Valerie Langley
• Carrie Raber- Rodan & Fields
• Smoothie King
• The National
• Journey Juice
• Orchard Street Boutique 
• Always Always Flowers
• Sarah Bennett- Five Arrow Farms
• Jennifer Rickard- Plexus

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We are also offering a Yamuna Body Rolling session on Thursday, May 11 from 11:30 AM- 1:30 pm. Sign up on MindBody before Tuesday at noon! Here is a little more information about what Yamuna Body Rolling is! 

"A ball is just a ball without the right education."

Get on the ball with Michelle Arington, certified Yamuna® Body Rolling and Foot Fitness practitioner, and get the education and tools you need for fitness and Body Sustainability. Don't let your daily activities and fitness goals be derailed by foot pain, knee pain, hip or back pain! Get on the ball and discover the tools you need to easily keep your body healthy, flexible and pain-free at any age or fitness level.

Yamuna® is about Body Sustainability. We teach life- long self-care solutions for strength, balance, flexibility and ease of motion. Yamuna® Body Rolling & Foot Fitness routines help you avoid common injuries caused by repetitive movements, muscular tension and structural misalignments. Yamuna® will help you quickly improve your posture, and the core strength to support it with ease.

This intro to Yamuna® Body Rolling class will cover a few basic routines for hamstrings, quads, hips, and back so that you have the education and the tools you need to build a personal home practice.

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We can't wait to see YOU this week at our sessions! Whether it's your first session or you are a regular TransFit member, we can't wait  for you to join us!!! We hope that this week you will feel loved, as we celebrate who you are and celebrate by making exercise our medicine! Make sure to sign up for sessions through our app, HERE! Sign up in advance. Win a giveaway prize and come celebrate with us!

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

Blessings, 

Team TransFit

Celebrate YOU with a total body strengthening home workout!

Sweet friends, 

WOW! May is off to a great start! We are so proud of everyone who is taking our Total Transformation May Challenge!!! If you haven't started yet, it's NOT too late to start! We want you to join us for the May transformation challenge! We believe in YOU and know you can do it! In order to advance the challenge, you can find a FREE week meal plans and recipes on the TRANSFORM tab of our website! 

As we make this May our best month, we want to invite you to our Celebrate Women Week! NEXT WEEK, we will be celebrating YOU! Join us for a week full of fun sessions and giveaways at EVERY session. We are partnering with lululemon Athens to offer you a week full of celebrating you as inspiring, beautiful, strong women! lululemon will be hosting a trunk show Monday 9-11am and Saturday 9- 11am for all you amaizng ladies! Let's make exercise our medicine, while celebrating all that we have to be thankful for as women! 

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As we make exercise our medicine, we want to share a workout you can do from home! This workout will allow you to get that 1 point for the challenge! We are sharing our runner's workout. This workout is made for everyone. Whether you are a runner or don't consider yourself a runner, we encourage you to try this workout! 

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We can't wait to see you this week in the studio! We hope that you make plans to join us next week for Celebrate Women Week!!! Sign up for your sessions on our app! We are so proud of you! Keep up the hard work! 

Blessings, 

Team TransFit

Gardening is Exercise!

Since the month of May is all about understanding that “Exercise is Medicine,” what better way to spend your day than outside in the fresh air with friends and family gardening!? Yes you heard right, gardening is a great physical activity that you can enjoy and benefit from in numerous ways! Use hoeing and raking to strengthen your upper body and core. Use the quadriceps and hamstrings in a proper squat when bending down to plant flowers. Don't forget to try some light stretches for your hamstrings and lower back . Another helpful tip is to take a few breaks throughout the day to drink some extra water and do some additional stretching! This month think of fun outdoor activities that you can participate in while at the same time completing your exercise for the day!

Another fun activity to organize with friends and family this month is spending an afternoon strawberry picking at our local Washington Farms in Athens-Watkinsville, GA.

After picking some delicious strawberries, try this amazing dip recipe!     STRAWBERRY MANGO SALSA 

Vegetarian and Gluten Free

Prep Time – 10 minutes

INGREDIENTS

• 1 cup diced strawberries
• 1 cup diced mango
• 1 cup diced avocado
• 1 small jalapeno, seeded and minced
• 2 tablespoons diced red onion
• 2 tablespoons chopped fresh cilantro leaves
• 2 teaspoons honey, or more to taste
• Juice of 1 lime or 2 Tbsp lime juice

Mix all ingredients in bowl and enjoy with homemade pita chips or on top of a spinach salad!

Not only is gardening fruits and vegetables fun, but you can also enjoy the convenience of fresh herbs at home. Many love the accessibility of fresh herbs in the kitchen while cooking meals. Follow these easy, manageable steps to produce your own herbs in your very own kitchen:

1. Find the best spot with as much natural light as possible
2. Give indoor herbs good drainage
3. Use typical indoor temperatures (65 to 75 degrees F)

Try any and all of these culinary herbs: Chives, Lemon Balm, Marjoram, Mint, Oregano, Rosemary, Sage, and Thyme

One of my favorite cookbooks, Southern My Way Food & Family, uses wonderful herbs in many of the delicious recipes.

Blessings, Caroline

"And the seed whose fruit is righteousness is sown in peace by those who make peace."

James 3:18