Faith

❤️ How Can You Live Heart Healthy in February?

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Sweet friends,

Last week we had such an incredible time celebrating TransFit’s 3rd birthday! We loved your TransFit Spirit— you came dressed up and ready to work hard every day! We hope everyone was able to join us in the studio to celebrate and experience the fun!

Can you believe it’s already February? February is all about living heart healthy and committing to everything with our WHOLE HEARTS!

This month, we have an amazing deal for you all! You can get 10% off ALL one-on-one sessions with the code “WHOLEHEART”. Make sure you take advantage of this and schedule your session on our FREE app now!

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Just like every month here at TransFit, this month is full of awesome events!

Lunch and Learn

This month’s lunch and learn will be held on Friday, February 22nd from 12 - 1 pm and will feature a self defense class! We will have lunch from The Pine. The cost is $15. Sign up on our app!

HIIT for your Heart

HIIT is such a great workout for heart health! Revive your metabolism with these fun, upbeat cardio workouts every Tuesday and Thursday at 9:30!

Bible Study

Pam will continue to lead us through the study of Esther this month! These sessions are from 12 - 1 on Thursdays. Please join us as we learn how to have the courage to commit!

TransFit Girls

We are still having our TransFit Girls sessions every Wednesday from 4:15 - 5:15! You can sign your girls up on our app!

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Meet our new personal trainer, Eliza Harris!

“Hi TransFit Family! My name is Eliza Harris. I am a recent graduate of the University of Alabama (I know... I love the Bulldogs too)  where I studied exercise and sports science with concentrations in fitness, nutrition, and coaching. While at UA, I spent 3 years assisting with the strength and conditioning programs of various sports. Most recently I worked with the dance and gymnastics teams. I also earned my certification as a strength and conditioning specialist through the NSCA. 

My love for exercise started at a young age. I was a competitive gymnast for 7 years and then ran track for 3 years in high school doing the triple jump, long jump, and hurdling.  While in high school I began working a few hours a week at a gym where I taught a workout class to middle school girls as well as teaching gymnastics at the gym where I competed.  In college, I found that I missed being an athlete but I started to truly realize my passion for fitness and coaching. I knew that I wanted to pursue those areas as a full-time career, and the Lord has opened doors for me to make that a reality by working as a Personal Trainer at TransFit as well as a gymnastics coach.

I know that exercise has made such a difference in my life, not only physically but in all areas and I hope to help bring that to anyone that I get to serve in personal training.  2 Timothy 1:7 reminds us, "For God does not give us a spirit of fear, but of power and of love and of a sound mind." That truth near to my heart and I hope to share my love of whole body health with you!  I will be in the studio teaching TransFormer and small group sessions and will be taking clients 1-1 or semi-private for specific goal achievement. 

I would love to help any young gymnasts, dancers, cheerleaders or female athletes of any kind get stronger for their specific sport. I have experience as a gymnast and a track athlete and have worked with athletes of various sports up to the college level. Whether high school, middle school or younger we can work to increase your sports performance or overall fitness through strength training and cardiovascular endurance training in a fun and safe way. Additionally, I would love to work with any college students to help you meet your fitness goals! 

I am so excited to be in Athens and look forward to being a part of the TransFit community.”

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If you haven’t tried our Transformer Plate yet, grab one after your next session!

These delicious lunches are made by The Pine and have a delicious quinoa cake on top! They are $12 and you can pay with cash or we can charge your account.

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In honor of heart health, we encourage you to exercise for at least 30 minutes every day this month! This calendar helps keep you accountable when you write down your exercise each day and color in each box RED! When you reach the end of the month, you want your entire calendar to be red!

You can download and print this calendar HERE or pick one up in the studio!

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How AMAZING is our new prayer space? We wanted to provide you all with a comfortable area where you can come and spend time with the Lord. You can also submit your prayer requests here. We are so blessed to share this space with all of you!

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We are so proud of you all for staying strong throughout January and we can’t wait to see you all live transformed in February! As always, you can sign up for classes on our FREE app!

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

🎉 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

TransFit Middle School Girls!

Hi sweet friend! We hope you are off to a strong start this August and are focusing on your goals you have set for this month. Goals are so important and can be used in all areas of life, including faith, friends, family, and fitness. We are excited to give you the opportunity to help middle school girls set goals and gain strength in body, mind, and spirit at TransFit Athens!  The 55 MINUTE training session for girls will help them to love their bodies and to empower them to feel confident, beautiful, and strong! 

Our first middle school session will begin August 15- September 23. The six week session will meet twice a week, on Mondays and Wednesdays from 4:30-5:30 PM. We will teach the girls about whole body health through mind, body, and spirit. We will focus on learning how to correctly perform exercises, the importance of nutrition, and how to feel your best on the inside and outside!  The sessions will allow the girls to work hard, laugh, sweat and finish with a time of stretching and inspiration in the 55 minute full body session.


Here is a brief outline of the topics to be discussed during the workouts each week! 

  Week 1:

Theme: Your life is a gift!

Discussion: How can you honor your body?

Through exercise, nutrition, and rest.

Set goals

Week 2:

Theme: Power of Positive Thinking/ Encouragement

Verse: Philippians 4:8

Discussion: What you think is how you act. How can you encourage others?

Try a 1 day no negative words challenge!

Importance of breathing & relaxation

Week 3:

Theme: You are strong. Have confidence!

Female Speaker from UGA College Sports Team

Verse: Ephesians 6:10 Be strong in the Lord….

Discussion: How can you be strong?

Best strength exercises for specific sports.

Week 4:

Theme: Commitment/Nutrition

Don’t compare your self to others

Discussion: You are what you eat. Healthy snacks.

Set specific nutrition goals for week ahead

Week 5:

Theme: Perseverance/Discipline/Trials

Verse: James 2:4 Consider it pure joy when you face trials…

Discussion:  We have to know that everything happens for a reason in His perfect timing. When have you had a trial or something bad happen? What would you do differently next time?

Week 6:

Theme: Endurance

Verse: Hebrew 12:1 Run the race with endurance….

Discussion: Never give up on your goals. Review goals and discuss never giving up on your goals- set new ones for future! How can you live transformed each day?


Partner exercises for our middle school girls! 

Partner exercises for our middle school girls! 


If you or someone you know is interested, please have them sign up at transfitathens.com or on our our new TransFit app! You can purchase the full package, allowing her to come twice a week for the session or you can purchase the half package, allowing her to come once a week for the session! 


We are extremely excited about this opportunity to extend our TransFit community to all generations of women and look forward teaching them about whole body health! If you have any questions, please email us at transfitathens@gmail.com

Blessings, 

Team TransFit 

Are you ready for a January Jump Start?

Hello friends!

I hope you all had a wonderful Christmas with your families and are enjoying this time of rest and relaxation. In this last week of December 2015 as we move into the New Year I encourage you to stay motivated! I know this time between Christmas and New Year's can be tempting to indulge in leftover sweets and treats but let us finish the year stronger and healthier than ever! Take this time of rest to really focus in on your goals for 2016 and all that you want to accomplish, not just through your health but in all areas of life. 

Sweet friends that are participating in the Holiday Extravaganza finish strong and remember why you started this challenge! Remember the challenge is not a diet or a phase meant to restrict, but meant to encourage you to treat your body as a temple and reward you for doing so

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Thinking about the New Year - Are you going to be looking to jump start your body, mind, & spirit for a successful 2016?
The TransFit January Jump Start packages will provide you a healthy all- inclusive approach to help you achieve your fitness goals! The January Jump Start packages will get you on the right track to make 2016 the best year yet body, mind and spirit!

                                   

January Jump Start Package A

  •  4 weeks healthy lifestyle meal plans, recipes, shopping lists
  • Blank Meal Plan Template for you to customize
  •  2 home workouts per week plus weekly inspiration
  • One month exercise plan                                                            
  • Getting Started Guide & 10 New Year's Steps to Success
  •  2015 Goal Sheet                                                           
  • Accountability Chart
  • TransFit January calendar with weekly challenges
  • Weekly Inspiration and email support

                                                                       $75. 00                                                                    Will be emailed directly to you in PDF format

January Jump Start Package Elite

 January Jump Start Package A plus add in a 25 minute consultation with body composition (body fat % & measurements) with Certified Nutrition Consultants: Katie Woodall or Caroline Ward    $100

January Jump Start Package Premier

January Jump Start Package A plus add in 2 -25 minute consultations before & after 4 week nutrition plan $125

January Jump Start Package Platinum (*awesome savings!*)

January Jump Start Package A  plus 25 minute consultation before & after 4 week nutrition plan  plus 2 Transformer in studio workout sessions per week for the month of January    $225.00                                                                                                

Email transfitathens@gmail.comor go to SHOP to sign up

Here is a January Jump Start recipe and my favorite 2015 Transformer workout to help you stay focused during the last week in December. 

Enjoy this salad recipe over the next few days to leave you feeling satisfied and energized!


Transformer Pear & Spinach Salad

Ingredients

  • 1 cup chopped walnuts or pecans, toasted
  • 1 cup pomegranate arils
  • 4 oz feta cheese or goat cheese, crumbled
  • 1/3 cup dried cranberries
  • 2 Bartlett pears (firm but ripe), cored and sliced
  • 1 avocado, peeled and sliced tossed in lemon juice
  • 9-12 oz baby spinach

Dressing

  • 1/4 cup apple cider vinegar
  • 3 Tbsp extra-virgin olive oil
  • 1 Tbsp honey
  • 1 tsp dijon mustard
  • Salt and pepper, to taste 

 

Directions

Place all dressing ingredients in a mason jar and shake well or blend. Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing then toss to evenly coat. Serve immediately.


Here is one of our favorite workouts of 2015 - try this some time in the next few days to feel recharged and strong! 

 

I want to say thank you so much for another incredible year. God has continued to bless this business and I have loved watching Him use TransFit as an amazing ministry. You all inspire and encourage me each and every day, and I could not be more grateful to do what I love and serve you all!

Blessings,

Caroline

 

Have your healthiest Game Day!

It's that time of year again- football season! This time of year is one of my absolute favorites. It is full of fellowship with friends and fun days with the family, however it also means going to a lot of parties with a lot of tempting foods! However, if we shift our mindset to focus on the real reason we go to events- to spend time with friends, not eat the foods that are available- it will be easier to stick to our goals and healthy lifestyle. Below is guide for your healthiest game day!