Runner's workout

Are you ready to reset, recharge, feel your best? FREE Transform Runners Workout!

Happy Tuesday!

Sadly, summer is coming to an end and the school year is about to begin! What better way to get active this month, than to prepare for a race! Whether it's a 5K, 10K, half marathon, marathon, or the race of LIFE... we want to encourage you and help you allow your body to feel its best! Today, we want to share with you our Transform Runner's Workout! In the midst of your "full" week, this is a great quick workout to help strengthen your core, quads, and glutes! Set your timer for one minute intervals, completing the workout for a 45 second blast of strength or cardio with a 15 second rest! Don't forget to get in 2- 3 sets! Check out the video below to see the each exercise! 

October in Athens= ATHHALF! We hope that you will join our TransFit team, as we prepare for the race! This year, AthHalf is offering a 5K and half marathon! Whether your running or walking, we hope that you will set a goal to come out and race with us! We believe in each of you and know that each of you can do it! In preparation for the half marathon, Lisa, our TransFit Running Coach and Caroline have made an eBook just for you! This eBook features a half marathon running plan leading up to the race, runner's workouts, and a meal plan specified to runners! Click HERE to purchase the eBook! 

Ladies, we can do this! Let's make it a goal to complete a race before 2017 ends! Come join us at 5:30 AM on Tuesday's for our Running Group with our running coach, Lisa! If you would like to meet with one of our trainers for more information on how to prepare for a race, please email us at and check out or website for more information! 


Team TransFit

Fall In Love With Running- The Ultimate Runner's Workout!

Fall is an amazing time of the year for running or brisk walking. The early start of the day is now bright for morning runs. Thankfully, here in Georgia, the afternoons are still warm and sunny, making quick lunchtime runs or brisk walks a treat!

Lyla & Ayn Paker at a local run having a blast!

Fall is also the season for a lot of races, from 5ks to marathons, and it's the perfect time to start training for spring races. While training for running races, it's easy to just focus on building up mileage or doing interval training. However, it is also beneficial to include some strength training to properly develop your muscles and help prevent injuries. With that in mind, I've developed a workout designed with runners in mind.  You can do this workout at home, all you need is a stability ball, dumbbells, and a bench or a step! Have fun with this full body runner's workout!

Ultimate Workout for Runners

One way to make running more rewarding is involve your family. My kids love going on short runs and participating in fun runs. However, just because kids seem full of energy, doesn't mean they're ready to jump right in to a full 5k. Properly training for a race is just as important for kids as it is for adults, if not more so since kids are still growing and developing. Practice good habits with your children like developing a good post run stretching routine and slowly increasing the amount of time spent running or walking. The following plan is one that my children and my friends have used with great success.


The most important part of running is having fun! So try the strength workout, go for a walk or jog with your kids, and get outside to enjoy the beautiful weather. Fall in love with running or walking to enjoy your healthy lifestyle!