Missy Hill; Client Spotlight; Inspiration

December Client Spotlight - Valerie Langley


I am so excited to share with you such an amazing client spotlight for December! Valerie Langley has made such a healthy life change this past year! Valerie has been working out at TransFit for almost one year and by exercising five days a week and changing her eating habits, Valerie, has lost over 15 pounds, and has decreased her body fat significantly!  What I love about Valerie is that she always has a positive attitude and kind spirit! Valerie does everything she does with such heart and involves her husband and three small children in her efforts to have a healthy family. For example, Valerie messaged me daily that she completed the ab challenge two weeks ago and her 5-year-old daughter was doing planks with her!

Valerie Langley December Client Spotlight!

So many accomplishments for Valerie in 2013 as she also ran her first half marathon this past October! Nothing stands in the way of this beautiful, hard-working nurse, and mother of three!   Congratulations Valerie for reaching your healthy goals for 2013- can’t wait to see what the future will hold for you!

In her own words, “So last January I made the decision to get in shape and drop the "baby weight" I was carrying around. I decided to meet with Caroline and start making a change. I remember he first time we met she told me she wanted me to workout 5 days a week -- and I thought that was a crazy!  But I was ready to make a change, so I did my best to get in 5 days a week. She also encouraged me to get in more fruits and veggies and to drink at least eight glasses of water. Finally this summer I really changed my diet cutting out most processed foods, sugar and artificial flavors and coloring. I now eat fruits and veggies with every meal and add in more protein (which I really had to be aware of). I have really learned how to make good decisions when eating out and now I'm cooking at home a lot more. ). I have to say I feel so much better physically and mentally. I have more energy and am trying to be a good example to my family of what a healthy lifestyle looks like. Here are a few of my favorite recipes!”

Rosemary Chicken  Easy Weeknight Favorite

Rosemary Chicken Easy Weeknight Favorite

 4-6 Chicken breasts


 2 tbsp of Dijon mustard

 2 tbsp of olive oil

1-2 cloves of garlic crushed

 2 tbsp Worcestershire

Juice of 1 large or 2 small lemon

 2 sprigs of fresh rosemary chopped

 Salt and pepper to taste

 Place the chicken in the mixture and let marinate over night if you have time or ok just for a few hours.  I usually grill the chicken but it's also great baked and full of flavor! Serve with quinoa and roasted vegetables.

Salsa Pork Tenderloin Picture by  Steamy Kitchen

 Simple Salsa Crock Pot Pork Tenderloin

1 unseasoned pork loin

1 jar of fresh salsa

1 tbsp olive oil

Pour oil in the crock pot then place the tenderloin. Pour the entire jar of salsa over the pork.

Cook on low for 4-6 hours. Serve with brown rice and black beans for a Mexican style dish!

 Blessings friends don't forget about the December challenges! 

Here is the link for the calendars if you need to print one out!



October Client Spotlight - Missy Hill

missy hill

Missy Hill-October Client Spotlight!

“Stay Calm & Carry On” is what comes to mind when I think about the October Client Spotlight, Missy Hill.  Missy came to TransFit in January of 2013, and since the moment she walked through the doors of the studio she has been what I call a “quiet storm”! She works hard each day in the studio and I do not believe that I have ever heard her complain or whine. Week after week she continues to impress me. Each week Missy would come to the studio and have lost ½ -1 a pound consistently. Since January she has lost over 20 pounds, has decreased her body fat significantly, and is strong and confident in all she does! Missy is a testament that consistent hard work will pay off!  I am so proud of Missy for reaching her goals and now inspiring her family to adopt her new healthy lifestyle!

In Missy’s words, My life went through a “total transformation” 9 months ago when I began working with Caroline at TransFit twice a week!  I was 41 years old and had never had a regular exercise program as part of my life.  I was always active and physically appeared in shape, but as I hit 40, my rush to juggle life with a traveling husband and two very busy boys took its toll.  Quick meals on the go and a lot of sweet tea to get through the day were my daily fix.  This affected not only my health, but my energy level as well…something had to give!

I knew Caroline through our children’s school and met with her in January 2013.  I really thought I didn’t have to change much in my life, just be a little more responsible in my exercise regimen.  However, after working with her week after week and tracking what I was eating, I realized that even small unhealthy habits were building.  Caroline makes nutrition and exercise fun and the results easy; she is such a positive role model for moms that can do it all! Through core weight training twice a week and changing my eating habits, I feel like I am in the best shape of my life! 

My commitment to exercise also had a positive impact on my husband, who is now back to his college weight.  We now we work out together, which is something I could never have imagined a year ago, and is another thing we can enjoy together. I have two amazing boys and they have seen the results and know that good health is a priority for our family!

Below is a favorite recipe of Missy's that is a delicious side for many meals:


Black Eyed Susan Salad

Ingredients: 16 ounces of black-eyed peas (or a 15 ounce can of no salt added black beans) 1 10 ounce package of frozen corn kernels (use fresh if in season) 2 tablespoons chopped pimento peppers ½ cup diced celery 2 tablespoons minced onion ¼ cup apple cider vinegar 1 tablespoon white sugar 2 tablespoons Worcestershire sauce ½ teaspoon garlic salt ½ teaspoon pepper ¼ cup canola oil

Directions: Combine the black-eyed peas (or black beans), corn, pimentos, celery, and onion in a mixing bowl; set aside. In a separate bowl, whisk together the vinegar, sugar, Worcestershire sauce, garlic salt, and pepper. Slowly whisk in the vegetable oil until the dressing emulsifies. Stir the dressing into the vegetables until evenly coated. Refrigerate 4 hours to overnight before serving.

Congratulations Missy! You are an inspiration to so many!!