Freedom in Him

Happy 4th of July! Let's Find Our Freedom in HIM!

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Happy 4th of July! 

This month we are diving in deeper in everything we do and today let's focus on the fact that by grace we have saved through faith! That’s when we have freedom & true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing hero's in prayer as we celebrate this 4th of July. 

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Here is a great 4th of July recipe you can try today! Super easy and a huge hit for the whole family! Enjoy!

WATERMELON CAPRESE SALAD

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Chop baby tomatoes, fresh basil, fresh mozzeralla cheese, watermelon- Drizzle of olive oil and balsamic! Toss lightly to coat! Yuummmm....

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We hope that you enjoy your 4th of July festivities while living transformed in mind, body, and spirit! 

Remember, the studio is CLOSED for the remainder of the week! We hope that you continue to live transformed outside of the studio! Don't forget about our July push-up challenge!

Don't forget about our FREE workouts on the website and app, as well as workout videos on the website and YouTube, plus fun and healthy recipes to try for your 4th of July festivities! 

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

Blessings, 

Team TransFit

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Dive Into Grace This July!

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DIVE

(v): To intentionally jump or plunge headfirst

July has officially arrived and we are ready to dive in! We lit the SPARK of whole body health and wellness in June and now let's dive deeper into nutrition, exercise, and scripture! I love the word INTENTIONALLY in the definition of DIVE. To keep moving forward this July in our goals and dreams, let's clean the slate starting today and dive in by intentionally doing one thing new for your body, mind, and spirit.

What is that one thing you CAN do this month? 

INTENTIONALLY: 

OPEN HIS WORD DAILY

DRINK ONE EXTRA GLASS OF WATER DAILY

MOVE YOUR BODY DAILY

EAT MORE GREENS DAILY

ENCOURAGE SOMEONE DAILY

TRY THE JULY ARM CHALLENGE DAILY

________________   DAILY (fill in your blank)

Write your one thing down, tell a friend, and stay accountable! Dive in deeper this month and challenge yourself to a new goal! We are excited to hear about it!  Remember, His grace is sufficient for us!! Release the past and reset for a new day! Let's dive into all that He has in store for us this month!

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This month, we are challenging you to our Transform Your Arms in JulyPush Up Challenge. Each person who completes this challenge will be put into our drawing for a MONTH of FREE sessions!!! Send us your calendar filled out each day and you could be the winner!! Commit to one thing a day- try doing push-ups daily and if not push-ups, then hold a plank for the number of seconds on the push-up challenge calendar! We hope that you will join us this month, as we transform our arms, our minds, and spirits for the summer! 

If you want more of a challenge, try doing the push-ups on a medicine ball! We believe in YOU!

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We pray that this month you rest in His grace! This month, we are encouraging and challenging all clients and friends to join the TransFit Team, as we study the book of John together! What an amazing way for us to build community than going through the Word together! You can follow along as we read through the book of John this month! 

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If you completed our June squat challenge- please email or text us with a picture of your completed calendar, so that you can be inserted in the drawing for a month of FREE sessions

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We want to remind you that our studio will be OPEN on Monday ONLY and 1-1 appointments will be available all week; however, the studio WILL BE CLOSED Tuesday-Saturday due to the 4th of July! We hope that you will continue to live transformed on vacation!

Don't forget about our FREE workouts on the website and app, as well as workout videos on the website and YouTube, plus fun and healthy recipes to try for your 4th of July festivities! 

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

Blessings, 

Team TransFit

Living Transformed on Vacation-3 Tips from Katie Lord

I hope you all get to meet our precious new Personal Trainer, Katie Lord.  Katie is a bright light in the studio and has been training and encouraging our beautiful clients and loves teaching women of all ages about whole body health and wellness. Below are her 3 favorite tips for living transformed on vacation! 

Summer is definately here, which brings sunshine, pool parties, relaxation, and vacation!!! And for many of us, summer also means a deviation from our normal routine, making it feel a little more difficult to stay focused on our health and fitness goals. But, living transformed during the summer doesn't have to be difficult! You CAN continue to work towards your goals as you enjoy your summer. Here are a few tips that I have found helpful:


1. Create a plan to stay active!

Whether you are here in town or on a trip, make a plan to stay active! Each week, plan out when you would like to workout, where, and what you would like to do - running, walking, swimming, hiking or a Transformer class! If you are traveling, pack workout clothes and shoes. Make time during your trip to go for a run, walk, or do a bodyweight workout. Include your family or friends and make it a fun activity to do together! If you need some workout ideas while on vacation, there are a lot of great workouts on the TransFit App and website.

2. Continue making healthy food choices!

Meal planning can be challenging when you are out of your normal routine or on vacation, but you can continue to make healthy food choices. Try your best to eat 5 small meals a day, including a good amount of protein, veggies, and fruit. Grilled veggies, watermelon, and smoothies are some of my favorite choices in the summer! Drink plenty of water, aiming for at least 64 oz! You can find sample meal plans on the TransFit website and tons of yummy summer recipes.  If you are on vacation, pack healthy snacks and a water bottle. Look for lean protein options and veggies at restaurants or when cooking meals for the family. Most importantly, give yourself GRACE! Progress not perfection and remember that moderation is key. 

3. Have fun and take time to rest!

Enjoy your summer! Spend time with friends and family, rest and recover.

According to American College of Sports Medicine, rest is key in regulating the body’s processes, including appetite and metabolism. Lack of sleep can throw these processes off balance, and can to overeating. Getting enough sleep,  seven to eight hours per night for adults, is  important for replenishing the body’s energy stores.  So please relax, refresh, and renew! Rest is critical for living transformed! 


We hope that you are able to use these tips throughout your summer while on vacation! You can add in our July push-up challenge to your vacation, too! 

Come join Katie in sessions today and next week! We would love for any of our middle school girls to join Katie and our TransFit team for a week of Super Charged Middle School Girls sessions! Remember to sign up for sessions, at least 24 hours in advance!

If you have any questions, or set up a 1-1 to reset and refocus your specific goals please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Tips to Make This Second Half of 2017 Your Best!

Clean slate, yes, it's Monday!  7-17-17 this date must signify a fresh start for YOU! Let's make the 2nd half of 2017 be your best! Today, let's focus on being thankful for the body that you have and set new goals to ensure you are treating your body with care and respect!

One new goal could be to increase the amount of high quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits, or should be consumed as a snack during the day to fight cravings and help manage weight.

Here are my top 4 favorites:

  • 1 hard boiled egg- 8g
  • 1/2 cup chickpeas- 18g
  • 1/2 cup cashews- 16g
  • 3 oz of tuna- 25g

Try out these great high protein snacks and start your healthy lifestyle with a delicious, higher protein nutrition plan!


Here is a high protein healthy popsicle to try this week! 

Strawberry Mango Chai Popsicle

Ingredients:

  • 1 1/2 cup – strawberries
  • 1 1/4 cup – coconut water
  • 1 teaspoon – honey
  • 4 teaspoon – chia seeds
  • 1 1/2 cup pieces – mango

Directions:
Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in 2 teaspoons of chia seeds. Set aside. Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 teaspoons of chia seeds. Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set. Makes 10 (3 ounce) popsicles. If you have the Norpro Ice Pop Maker let it freeze for 45 minutes and then add my wooden sticks so they stay in place better and the lid will come off easier.


We are excited to start our Super Charged Workout Week for middle school girls! Next week, July 24-28 we are offering a session from 3-4 PM on Monday, Wednesday, Friday for our sweet middle school girls! This session will be a kickoff to their school year and a way to recharge, reset, and refocus for the end of the summer ready to start a new school year! You can register for this session on our app HERE! Make sure to choose the Super Charged Workout- 5th through 8th grade girls sessions!

Throughout this session, we are going to focus on improving form while exercising, nutrition tips, learning about our beauty that is found in the Lord, the importance of positive thinking, and having endurance as we run the race the Lord has set before us! We are excited to have these girls in the studio! We hope that you can join us! 


We hope that this second half of 2017 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2017! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

How to find True Freedom- body.mind. & spirit

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July has officially arrived and the theme for this month is Freedom in Him! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in him. Nurture this hope by getting encouragement from friends and family and making time for prayer and mediation.

Isaiah 26:3 says "You, Lord, give true peace and freedom to those who depend on you-when they trust in you."

Let's find true freedom in Him and honor God in our bodies!

This July I would like to challenge all friends to a July push-up challenge! I would love to help you build arm and core strength, and we're doing that with a contest! This week take a video or picture  of how many push ups you can do in one minute, practice your pushups and maintain consistency throughout the month of July, and retest your one minute pushup challenge the last week of July. The freind able to show the most improvement in arm strength and  do more push ups than at the beginning of the month will receive a free session! Post videos of before and after videos on Instagram and tag @TransFitAthens to qualify and a chance to be featured on the TransFit Instagram page!  Good Luck!

The kids and I trying our hand at the push-up challenge!

Can't wait to your progress with increasing arm and core strength by doing   push-ups this month while you find Freedom in Him!

Blessings,

Caroline