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! 

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!

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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.

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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

How can you give your BEST this LAST WEEK in October?

Hello sweet friends!

Can you believe it's the last week of October already? It seems like just yesterday we were headed into this month- focusing on being optimistic and striving to reach goals we never thought possible. What have you been focused on this month? What goals have you accomplished? Congratulations to so many amazing women who completed the 4 Day Challenge! So proud of you!   Comment below on a goal you reached this month, we would love to hear from you! 

This past Sunday I had to privilege of watching as many friends of our Athens community achieved a HUGE goal- completing the Ath-Half! It was such a wonderful morning surrounded by other runners and supporters who pushed hard to finish the race. I loved watching runner after runner finish, succeeding in a goal they had been training so hard for!

Thank you so much to all the friends cheering on the participants! You all are the biggest blessing and it is supporters like you who get tired runners through the race! 

As we head into this last week, I want to encourage each of you to try something new. Whether that be walking or running a distance you never have, trying a new workout, yoga, or making a new, healthy recipe for your family- let's all go a little out of our comfort zones this week and push ourselves to further our healthy lifestyles. One thing you could try this week is a new smoothie recipe! Here is one of my all time fall favorites below- let me know how you like it! 

 

Pumpkin Pie Protein Smoothie

Ingredients

• 1 cup Unsweetened Vanilla Almond Milk
• 1/2 cup pumpkin (I used pureed, canned, organic)
• 1 serving Vanilla Protien Powder or vanilla greek yogurt
• 1/2  frozen banana
• 1 TBSP Ground flax seed
• 1 tsp. Pumpkin Pie spice (no sugar added)(nutmeg, ginger, cloves)
• 1 tsp + Cinnamon
• ½  tsp Vanilla extract
• Crushed ice to fill - (you can also throw in a few small carrots for extra veggies!)
• 1/2 cup chopped zucchini **optional

Directions

1. Place all ingredients in a blender, and blend till smooth.
2. Pour it into a pretty glass, top with cinnamon, coconut & enjoy

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Let us continue in this last week, no matter how we have done in the rest of the month, to push harder, grow stronger and seek to know the Lord more than we ever have! Scripture reminds us how each opportunity and moment is precious- so let us dedicate every moment of this next week and of the rest of our lives to living a healthy, dedicated and Christ-like life for His glory! Praying for you all this month, sweet friends! Finish strong!  Blessings, Caroline

“And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith. ”

— Hebrews 12:1-2

Unlock the key to your total transformation!

Sweet friends,

I hope your Optimistic October is going well.  Each new month can be a fresh start with renewed motivation and willpower to reach our new  goals and follow a healthy lifestyle. However as we all know, the month goes on and the craziness of life begins to set in and we often will struggle to remain as driven and focused as we were at first. Is this natural? Completely! So, today I want to offer you a solution to this problem of falling off track and becoming disappointed and frustrated. One of the keys I have found for many clients in reaching their goals for lasting transformation! 

That solution is to find an accountability partner!  This could be someone who is seeking to live a healthy lifestyle as well, and someone who can encourage you in all areas of life- body, mind and spirit.

This is your "go-to" person when you are feeling stressed over meal planning, don't think you have time to fit in a workout, have struggled to have a quality quiet time all week or are facing any of life's many obstacles. As we see in Proverbs 27:17, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. This proves to be true for any area of life! When you work together with a friend, you both will be much more apt to achieve goals and live the lives that you long to live.

Take time today to seek out an accountability partner. Pray over who this person could be in your life and then reach out to them! Have a honest discussion about how you will both be able to walk through life together, growing physically, mentally and spiritually and helping each other every step of the way.

Don't forget to be active in this challenge! If you have something in your life that keeps you optimistic and full of joy, if you are spending time with your accountability partner, if you completed a tough workout- post it on Instagram and tag us @transfitathens! Or comment below and tell us about it.

No time and no weights? Here is an excellent body weight you and your accountability partner can try to do this week! This TRANSFORM body weight workout can be done anywhere and at any time!  I like doing it outside while the kids are playing in the driveway!  Enjoy encouraging one another and unlock the key to your total transformation! 

Blessings,

Caroline

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Have your healthiest Game Day!

Hello, friends! 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. 

Many people get anxious about going to tailgate parties while pursuing health and fitness goals because they know they will be surrounded by tons of options that are delicious, but most certainly not good for our bodies. However if we re-direct our thinking about these events, sticking to our plans and goals will be a lot easier. Why is it that we go to these events in the first place? Is it solely to eat food? Of course not! We go to these events to spend time with the people that we love while having so much fun watching the game and catching up. Focus on enjoying being able to spend sweet time with your family and friends, and then eat exactly as you would on a normal, healthy day. Here is what a successful healthy day of eating on a Saturday in Athens could look like:

7-9:00 AM Get in a nice walk or run in the morning, even though you will be on your feet a lot today it can help you get your mind focused on health and wellbeing. Spend some time in prayer and meditation during this walk/run, being thankful for the day ahead.

9:30-10 AM Drink a large glass of water with your coffee (sweetened with Stevia in the raw and/or almond milk) and have a Go Dawgs Smoothie! 

11 AM As you begin getting ready for the game, enjoying a beautiful Saturday with your family.

12-1 PM Eat a healthy lunch that packs in protein and will keep you full as you go to parties, tailgates and other events.  A great salad or an open faced sandwich with extra veggies. Before you leave the house, pack a few snacks to keep with you and help avoid temptation such as: nuts, string cheese, KIND bars, apple or banana.

1-3 PM Enjoy fellowshipping with your friends!! Each time you think about indulging in something you may feel bad about later, try purposefully walking away from that and going to say something encouraging to a friend OR reach for another water bottle with a healthy snack you brought.  You will feel strong when you steer clear of these tempations! 

KICKOFF! Go Dawgs!!

7:00-10 PM After the game ends is often a challenging time to stick to health as well, because you are tired and hungry from hours of cheering, walking and being on your feet. Have dinner ready the night before so when you get home something can be prepared quickly to feed you and your family quickly, but healthy! 

EVENING- Take this time to reflect on the day. Think about how good your body felt throughout the day, and take time to be thankful for such an incredible day. If you had a few slip ups and aren't completely satisfied with how you ate today, be encouraged knowing that each day begins fresh and you have the opportunity to eat healthier each and every day! 

       Porter having his best game day! 

This is one of my favorite smoothies to enjoy for breakfast, lunch, or split with the kids for a snack! You could even sneak in some zuchinni (peeled and chopped) without anyone noticing you added in a veggie! Can't wait for you to try this yummy treat and feel great while cheering on the Dawgs! 

GO DAWGS Smoothie

·        1 cup unsweetened vanilla almond milk

·        1 cup Greek yogurt or 1 serving vanilla protein powder

·        1/2 small frozen banana

·        1 cup strawberries

·        1 tbsp. chia seed

·        1 tsp. honey or stevia

·        ½ cup crushed ice

·        Top with chocolate chips & slices strawberries

 Blend until smooth

Have a fabulous weekend with your family and friends! 

Blessings, 

Caroline