TransFit

Why you need strength training to transform your body! Awesome Olympic HIIT Workout!

Happy Saturday, sweet friends! It has been another awesome week in the studio. We love seeing each of your smiling faces! Each day is on step closer to the right direction when you are staying accountable to your goals! Continue to strive for progress- this weekend! Please try to book your exercise sessions for the week ahead and come 11:30 Tuesday to the FREE Transforming Goal Workshop! Sign up online, email us, or use the app (Special Events tab) so we know how many to expect! The lululemon ladies will be teaching all about how to reach your goals and we will have fun prizes & giveaways! 

Caroline Ward, Demetria Hunte, & Katie Woodall

Caroline Ward, Demetria Hunte, & Katie Woodall


Dee wanted to share with you why she feels strength training is so important to transform your body! 

It has been such an amazing 2 weeks working full time at TransFit and continuing to meet so many inspiring and dedicated women! What an amazing constant reminder of how much of a blessing TransFit and the TransFit family have been in my life. I am looking forward to a new season of growth and inspiration!

TransFit is so unique in that it provides for women something that is so commonly left out, strength training! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Resistance bands and balls, hand weights, barbells, and even your own body weight can be used as resistance when designing a strength-training program. Even better, all that new muscle and strength pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea! Below are some extra benefits to help explain why we as women should and need to build resistance training into our fitness plan.

 

Benefits of strength training for women:

  • Improved body composition & increase lean body mass
  • Increased metabolic efficiency (burn fat!)
  • Increased bone density
  • Decreased psychological stress
  • Increased energy levels and mood

Here is an awesome workout we want to share with YOU! This workout can be done anywhere and is great to take with you when you travel! Check out the video below!  


Dee is pictured doing the squat with shoulder press here! 

Let's work to finish this August strong! We know that you can achieve those goals you set at the beginning of the month. Let us know if there is anything we can do to help you! 

Blessings, 

Team TransFit

FREE At Home ONE DUMBBELL Workout!

Sweet friend!

You are off to a great start this week and working hard ready to make the end of July your best! Summer is quickly coming to the end and the new school year is approaching. As we finish our summers and kick off the another great school year, we encourage you to stay motivated and determined to work hard in all that you do. This week in the studio we talked about doing everything with all of your heart!

Matthew 22:37 says- Jesus replied: "Love the Lord your God will all your heart and with all your soul and will all your mind." 


This is the book I have shared about this week in the studio! Click on the picture to purchase the book! 

This is the book I have shared about this week in the studio! Click on the picture to purchase the book! 


The Lord calls us to devote our hearts to Him. In the same way we love the Lord with all of our heart, let's work at everything with all of our heart, mind, soul, and strength giving Him all the glory! Let's finish this month with ALL of your heart! You can do it! 


Sometimes the summer schedule can be hectic and it can make it more challenging to find time to workout, especially if you can't make it to the studio. But, no need to fear! We have an awesome workout that can be completed with only one dumbbell! Try this workout 2-3 times a week, in addition to your normal exercise routine, to transform your body

Here is the awesome One Dumbbell Workout! 


Continue to sign up for your classes in MindBody! Take advantage of each opportunity you have and plan to make time to exercise, in the studio and out of the studio! Let us know if there is anything we can do to help you! Let's achieve these July goals

Blessings, 

Team TransFit

Beach Body Bootcamp Workout! No weights needed!

My family and I just returned from an amazing beach vacation! This week we were all able to relax, focus, and recharge  and now we are ready to continue strong for the summer ahead. Restoration is so essential for whole body health and can give you renewed energy in all aspects of life!  Our health is such a gift! God has given us an amazing temple and in all areas let's honor Him with our bodies.

Matthew 11:28-29 “…Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.” 

Here are a few pictures of our beach getaway below!

Soaking up some sun with the family!

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Kaitlyn trying her hand out paddleboarding!

So much fun!  All the fun in the sun made me think about a workout that could be done in the the sand and could be done without the hassle of weights and gym equipment.  BEACH BODY BOOTCAMP WORKOUT!  Although it can be difficult to find time to exercise during family vacation, this workout will is one that the whole family can do together and you don't need to bring anything (no weights necessary)! Whether on the beach, at the lake, by the pool, a hotel or wherever you may be, complete this anywhere workout and feel GREAT the rest of the day! With Fourth of July right around the corner this will be an awesome workout to do before or after your family fireworks!

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             For those of you at the beach here are some helpful sand tips:
  • Try exercising with bare feet to give your feet and ankles a workout. But, if you have a history of weak ankles, wear shoes.
  • Always wear sun protection.
  • Make sure to drink water!
  • Check your training area for any sharp or hidden objects.
  • Knock it out and enjoy a great workout with the family!

Blessings, Caroline

Power Up with this Plyometrics Workout!

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plyo wokout

Happy Monday everyone!

This June Transfit wants to light a fire in you, and this plyometric workout is just the way to begin the flame. Plyometrics used to be called "jump training" when it emerged back in the 1980s. It mimics fun activities kids do, like jumping on the trampoline, playing hopscotch, and skipping, and is a high impact workout that boosts muscle power, strength, power, and agility.  If you aren't already in shape you may want to start slow with this exercise. Plyometrics can help people to train for any activity which involves explosive movement, including basketball, volleyball, running and football. Just in case consistency is an issue for you this summer this plyometrics workout can be done less frequently and still deliver powerful results! Plyometrics are also great for summer months and vacations because it can be done with little to no equipment! All you need is a sturdy bench or step!

Check out pics of Kaitlyn and I demonstrating some explosive moves from this workout while kitten sitting our lovable new kittens!

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Kaitlyn & I holding planks while kitten sitting

TF plyo workout

Think you're up for the challenge? Here is a regimen for the whole workout! For best results the plyometric workout should be done 2 times a week, always add in strength training, and steady cardio on additional days!

FINISHED PLYO WORKOUT TRANSFIT

Hope this workout is effective for you! With determination and perseverance you'll be sure to see results in no time!

Blessings,

Caroline

Client Spotlight: Amazing Katie Collins!

Katie Collins and I met over a year ago! She is the most amazing wife, mother (of two precious boys), and friend! How she finds time to do it all—I will never know! She has committed to changing her lifestyle over the past year by exercising 2 days a week at TransFit, running, walking and doing yoga and has seen great changes physically, mentally and emotionally! She has lowered her body weight significantly but primarily has decreased body fat multiple percentage points! Katie always has a positive attitude in the TransFit studio and in every workout she trys to push herself to the next level! Her hard-working attitude and determination is contagious and inspiring to all who are around her!! Katie is a real life example that hard work, sweat, and dedication really do pay off!! Congratulations Katie- so proud of you- continue to reach your goals!!! 

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Two years ago, my family began building our new home in Bishop & everyone had new changes ahead of them.  I wanted a healthier lifestyle for myself & my family to be one of those changes.  I knew of Caroline & her successful & inspirational fitness program & I finally had the opportunity to join TransFit!
So, 14 months ago & 20 pounds heavier, I began my journey towards healthier choices.  Working on one thing at a time, initially, my goal was to get back on a consistent weekly exercise program.  Finding motivation to exercise is not an issue with me, it is making the time during the day.  2-3 days of strength training, 2-3 days of cardio training & 1-2 days of yoga/toning is what I decided to schedule.  With my kids in school, my motivation, & Caroline's accountability, that change was an easy adjustment.  
After several months of a consistent exercise routine with not much change in my body composition, I knew my nutrition needed to be more of my focus.  WILL POWER is my biggest enemy.  Caroline's tips about portion control & more thought into meal planning was the turning point.   Once I began taking the extra time to plan our weekly meals, then I made better decisions for myself & my family.  As an added bonus, our eating out habits decreased, our household produced less trash, our grocery store trips & bills decreased, & we were having ENJOYABLE family meals together AT HOME! 
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My most recent accomplishment was, again, inspired by Caroline. 
She offered me an entry 5 DAYS PRIOR to the Chick-fil-A half marathon.  I couldn't believe my eyes when I read her text.  My first thought was "REALLY!  Who just up & decides they can go for a 13-mile run without training?!?"  I've always had 3-4 months to prepare my body &, more importantly, my mind!  So, after initially declining her offer, the thought kept eating at me.  I knew I had the endurance & the strength & I decided that I was going to be "THAT GIRL" who decides to go run a little 13-mile race! I didn't finish with a PR or anything, but I felt good afterwards & was so glad I decided to run!
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I still have a ways to go to reach more goals I've set for myself, but I'm beginning to see changes in how my clothes fit, I'm receiving compliments on how I look, I feel good & most importantly, to me, the healthy choices I'm making are automatic some days.  Previously, I had to think about when I was going to fit in exercise or what my lunch would be for the day.  Now, because I'm getting used to a routine & I have healthy choices readily available; I don't have to think so much!
Nutrition & food choices are still a daily battle for me.  But, I can honestly say I am more conscience about the foods I am eating & realizing just one bad choice doesn't have to snowball into bad choices for the rest of the day or continue on all week.
I'm trying to incorporate more vegetables into my diet and I am not very creative, nor do I really enjoy being in the kitchen cooking for long periods of time.  So, when I find easy, quick, healthy, recipes I stick with them.  I will say my children haven't gotten on board with these side items, but my husband has, so that's a start!
I have truly enjoyed my weekly workouts with Caroline, but meeting & working out with all her amazing & inspiring clients makes it that much better.  So, THANK YOU ALL  FOR helping me with my journey, as well!!!!
Thank you Katie! You decided on a lifestyle change and stuck to that decision amidst all the things going on in your life!
Here is a recipe that has Katie and her whole family enjoys! Check it out below:

Blueberry Chicken Salad

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Ingredients:

3 chicken breasts

Olive oil for coating, plus 1 tbsp.

Good quality sea salt and fresh-ground black pepper to taste

4 oz. Greek-style yogurt (can substitute plain yogurt)

2 tbsp. white wine vinegar

1 tsp. finely chopped fresh lavender leaves (can substitute herbes de Provence)

1 small apple, peeled and chopped

½ red onion, finely diced (you can leave out if necessary)

1 cup fresh blueberries, washed and dried

¼ cup roasted chopped almonds

Spinach for serving

Directions:    Preheat the oven to 400 degrees. Coat the skin on the chicken breasts with the olive oil, salt, and pepper and roast for 30 minutes, or until no pink remains. Cool. In a small bowl, whisk the 1 tbsp. of the olive oil, yogurt, vinegar, lavender, 1 tsp. of the salt, and 1 tsp. of the black pepper. Add the apple and stir to prevent browning. Add the onion, blueberries, and almonds; mix well. Remove the skin from the chicken breasts and discard (or freeze for use in making stock). Separate the chicken and shred or cut into 1-inch pieces. Add the chicken to the yogurt-blueberry mixture; stir gently to combine. Serve on a bed of crisp lettuce or spinach or in a whole wheat pita.

Blessings,

Caroline

January Jump Start!

Looking to jump-start your body, mind, & spirit for a successful 2015???

The TransFit January Jump Start Packages will provide you a healthy all-inclusive approach to help you achieve your fitness goals! The jump-start packages will get you on the right track to make 2015 the best year yet!

I wanted friends and clients who are not able  to train with me  in the studio or those who live out-of-town to be able to be APART of TRANSFIT! Transform your body, mind, and spirit this January!

The additional packages are add ons for those who would like to really kick  2015 into extra high gear! Get honest with yourself and get serious! Please email me with questions or to sign up! 

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All packages will be emailed directly to you in PDF format. TransFit accepts all credit cards and PayPal.

January Jump Start Package A

4 weeks healthy meal plans & recipes 2 home workouts per week plus weekly inspiration One month exercise plan New Year’s Steps for Success 2015 Goal Sheet January calendar with weekly challenges $75

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January Jump Start Package Plus $100 all of the above in the January Jump Start Package plus add in a 25 minute consultation with body composition (body fat %  & measurements) 

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January Jump Start Package Premier $125 all of the above in the January Jump Start Package plus add in 2 -25 minute consultations before & after 4 week nutrition plan

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January Jump Start Package Platinum $225 all of the above in the January Jump Start Package  plus 25 minute consultation before & after 4 week nutrition plan  plus 2 Transformer in studio workout sessions per week for the month of January

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I am looking forward to jump starting your January health! 

Blessings, Caroline 

Therefore, I urge you to present your bodies as a living sacrifice, holy, and pleasing to God; this is your spiritual worship..Romans 12:1

FOCUS for the holiday months!

Friends, I hope the start of November finds you ready to clean the slate from Halloween treats and ready to FOCUS on the holiday months ahead. As things begin to pick up for the holiday season, you may find yourself struggling to stay focused on your healthy goals.

"But you, take courage! Do not let your hands be weak, for your work shall be rewarded."

2 Chronicles 15:7

Your hard work will pay off in the coming months if you hold yourself accountable and stay focused on your goals! Colleen Pruitt is evidence of this! She won the September Food Journal Challenge by becoming more organized and diligent when it came to her eating habits.  Colleen wrote in her food journal and turned it in for me to review every week!  Today she continues to try healthy, new  recipes for her family's meals and she encourages her children to eat more fruits & vegetables.

colleen pruitt

To help others follow Colleen's path and hold themselves accountable to healthy eating, I offer weekly meal plans for only $10. These meal plans can be customized to accommodate gluten sensitivity, vegetarians, etc. Just click the link on my website www.transfitathens.com or email me at transfitathens@gmail.com for more information.

Another way you can hold yourself accountable this holiday season is by participating in the Holiday Extravaganza! Many of you may remember last year's competition, where participants wager $20 that they will maintain or lose weight during the holiday season. Those who keep off the pounds get their money back after New Years, and get the chance to win a basket full of goodies from local Athens establishments, and the grand prize of CASH after the holidays!

More details will be revealed soon, but for now download the following calendar and start challenging yourself to a healthy, happy holiday season!

November2014 CALENDAR

Blessings,

Caroline

Exercising While Pregnant - Yes!!!

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Carinne Hardin & family

There are many wonderful benefits of pregnancy exercise! One of my amazing clients, Carinne Hardin, has been exercising at TransFit for almost 2 years! I have been most proud of her accomplishments and how she is taking care of her body these past 9 months! Carinne was eating clean nutritious foods and was exercising consistently until the day she gave birth! Carinne is an inspiration to many women and she is a wonderful example of the many benefits exercising while pregnant! To know more about Carinne or exercising while pregnant, message me and I would love to share in more detail!

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Here are some wonderful benefits of pregnancy exercise: 

1. Boost your energy
Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule: Exercise strengthens your cardiovascular system, so you don't tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office.
According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don't have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.
2. Sleep better
When you're carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can be a real challenge. But exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep.
3. Reduce pregnancy discomfort
Overall, regular exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Stretches ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.
4. Prepare for childbirth
Giving birth is akin to running a marathon, which requires stamina, determination, and focus. Though it hasn't been well researched, training for childbirth through exercise may ease labor and even shorten the time it takes to deliver your baby.
5. Reduce stress and lift your spirits
Having a child is a life-changing, momentous experience that can leave you feeling simultaneously ecstatic, overwhelmed, and anxious. One study found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.
6. Improve your self-image
Watching the scale inch its way up to numbers you've never seen before can be disheartening. Staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight.
 
My hope for is for all women to know how important exercise is in every phase of life! If you have any questions about exercising while pregnant please contact me! Have a healthy day!  Caroline
 
 

Summer Blast Workout

During the summer, it can be hard to find time everyday to get to the gym or complete an extensive workout! So I have come up with a full-body, quick (40 minute) SUMMER BLAST WORKOUT! Complete these exercises for an amazing full body workout! The best part of this routine is that there are NO WEIGHTS NEEDED! Complete this workout anytime throughout the day, all you need is 40 minutes!  

Remember, the question isn't CAN YOU, it's WILL YOU?? 

Enjoy the workout and keep striving toward your goal of a            healthy lifestyle!

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Examples of the exercises

TOTAL BODY WORKOUT! GREAT JOB!!

For the month of June, I challenge each and every one of you to complete a set of abs every day! Try each morning when you wake up or right before you go to bed to complete any type of ab workout! Whether it be crunches, planks, scissor kicks, reverse crunches, shoelace touches, or any other type of ab workout you can think of! Anything counts! Try starting off with 3 sets of 15 reps for the first week (add more if that isn't challenging enough), and each week try increasing your sets by 1! Click on the calendar below to download the June abs challenge to help you keep track of what ab set you complete each day! Fill in each day what you complete and show it to me JULY 1ST and one person will win a FREE TRAINING SESSION! Untitled

I KNOW YOU CAN DO IT! Good luck!!

     Blessings, Caroline

Try a Shamrock Shake!!!

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St. Patrick's Day is coming up and my family is beyond excited! Anyone who knows me well knows I am sucker for any holiday!!! Growing up we created a special event out of any possible holiday from the Great Pumpkin to the Easter Chicken (bunnies don't lay eggs right?)-- there was always some sort of celebration!  Today my own kids see the green theme as a cool way to celebrate, while I try to create a fun way to incorporate more vegetables and protein into their diets. One of my favorite drinks that accomplishes this is my Shamrock Shake. It's a great way to get extra nutrients after a workout, for breakfast or delicious as a snack.

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Shamrock Shake Serves 1

Ingredients: 1 cup Vanilla Silk Almond Milk 1 serving Vanilla protein powder 1 frozen banana 1 TBSP Ground Flax Seed 2 Cups Spinach 1 tsp Vanilla extract 1 Cup Crushed ice ** can add 1-2 drops Stevia liquid or 1 TBSP honey for added sweetness! --Blend, Serve & Enjoy

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My daughter, Kaitlyn, had a great time helping me make one before school.

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Enjoy & have a wonderful weekend! 

Blessings, Caroline

February Client Spotlight: Lauren McElhannon

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The month of February we are trying to focus on LOVING our bodies. What can we focus on to treat our bodies well?  Exercising, eating well, nurturing our skin and our spirits can help us appreciate what God has blessed us with-- wonderfully made bodies.

February's client spotlight is someone who has truly been an inspiration to me and many others. She is perfect for the month of LOVE Client Spotlight! Lauren McElhannon's consistent hard work and dedication to healthy living is incredible! She constantly pushes herself harder and strives to incorporate her positive energy into everything she does. She has also completely transformed her family's habits by adding yoga to their weekly routines and including healthier foods in their meals. When I asked for a picture of her this week, she said she "definitely wanted a family picture since this is such a family effort!" I love this thought, and I love watching Lauren continue to transform her life!  Congrats Lauren!!! So proud of you!!!

Lauren McElhannon with her family

The summer of 2012 I had a 1 year old, 5 year old and 6 year old and was in a slump.  I wasn’t sleeping well (lots of night waking kiddos), not exercising consistently other than a yoga class here and there, and my eating was not well planned out.  Being a full -time working mom of 3 young children, not a lot of time was dedicated to me.  Some of my friends were working out with Caroline and I decided to try it, even though it meant less sleep!  But I was ready for a change and needed to push myself.

I tend to prefer to handle change gradually (if possible) -- I’m such a creature of habit.  So when Caroline said for my goal to be exercising 5 times a week, I knew that was unrealistic for me – going from 0-1 times a week to 5?  No way, not right away (but definitely at some point).  In my mind, I was inching toward my 5 times a week goal slowly and exercising 1-2 times a week was more do-able and realistic for me at the time.  After that, exercise became a habit, I increased my days every month or so and now am exercising most days of every week!  I usually go to Caroline’s 2 times a week, run 2-3 times (about 4 miles) and do yoga almost every day at home with my family, and at least 1 time a week at 5 points yoga.  Now that my children are 3, 6 and 8, I’m sleeping better, exercising consistently and eating so much better.  We all have our own yoga mats and exercise balls and enjoy family time exercising in the living room!  

For awhile there (before the cold set in), my husband and I were running a 5K a month.  We liked the idea of having the event to keep us moving, to support worthy causes, and to do something fun and healthy together!  We are looking forward to running the Barrow Boogie 5K at the end of February!  

As far as my diet and nutrition goes, when I became a parent I started paying much more attention to what I ate, what I was feeding my children, where the food came from, etc.  But with children also came the snacks and crazy schedule, which ultimately led to too much snacking and rushed meals.  After almost a year of working out with Caroline consistently, I wasn’t seeing the weight coming off as it should have been, so I started nutrition counseling with her, started meal planning and being very conscious of my eating (journaling).  I loved the meal planning – I knew what I was supposed to eat, no big questions or concerns!  I have lists of snacks/breakfasts/lunches/dinners and pull from the list every week.  That way I don’t make a thoughtless choice very often!  The nutrition counseling really helped me move forward with weight loss and helped me learn more about portions, balancing my diet and self-control.  I have done a 3 day Journey Juice cleanse 2 times now and have encouraged so many friends and family members to try it too.  By cleansing in this way, I really reflect on my eating choices, habits, reasons for eating, and feel more in control after.

Tea is something that I drink daily – my mom is a medicinal herbalist, organic gardener and more, so she’s always telling me about teas I should be drinking and bringing me freshly dried herbs right over!  One of my favorite mixes right now is lemongrass, holy basil and peppermint – delicious hot or cold.  The nutritional benefits are amazing – lots of vitamins in these herbs!   I try my best to live as green as possible, and to eat local, fresh and organic.

I’ve lost  weight, feel lighter, healthier and stronger now, but I still have more work to do.  Currently, my goals are to keep exercising most days of the week, eat at least 8 servings of fruits/veggies a day, and to drink half my body weight in oz of water daily (and for my children to do the same).

Something I like most about exercising is reaching my goal, then going further.  And being excited about making new goals to conquer.  I live off of lists, calendars, reminders, deadlines, so setting goals works for me – check it off the list and keep going!  No extra time is what makes exercising hard.  Being a working mom, there’s some guilt about spending what little extra time I have away from my children, but they and my husband are huge supporters of me on this journey!  I’ve definitely rubbed off on them in positive ways – they are so much more conscious of making healthy decisions.  Right now they are ON IT with our water challenge!  Most days there’s something that doesn’t get done because I’ve chosen to spend a little time exercising, but I’ve learned to let that go.  Exercising is THAT important to me – for my mind and body – that I’m okay with the chores never really being “done.”  Are they ever anyway??

I’m so thankful for all that Caroline has helped me with!  I really attribute so much of where I am today to her, her support and encouragement!

Something I eat almost every day is homemade granola – I make a big batch over the weekends and eat about a cup a day.  It’s great with cottage cheese, yogurt, sprinkled over oatmeal, sprinkled in pancake mix or all by itself!  There are so many optional yummy things to add – make it your original!

Lauren’s Granola:

Ingredients:

  • 3 cups whole organic oats
  • 1 cup brown rice cereal (I get mine from Earthfare)
  • 1 TBSP cinnamon
  • 1 TBSP pumpkin pie spices (or ¼ tsp ground ginger)
  • A few shakes of salt
  • ½ cup raisins (or dried cherries, cranberries, chopped apricots, etc.)**do not bake – add after
  • ½ cup roasted, unsalted sunflower seeds (or any chopped nuts you like)
  • ½ cup raw pumpkin seeds
  • ½ cup ground flax meal
  • 1/3 cup local honey or agave
  • 2 heaping TBSP refined coconut oil
  • 1 TBSP vanilla

Heat oven to 300 degrees.  Mix all dry ingredients.  Mix wet ingredients (honey, oil and vanilla) – you’ll need to mash and chop the oil up.  Pour dry ingredients into 2 large baking trays, then plop evenly the honey mixture over the dry ingredients.  Put trays in oven for 2 minutes so the oil can melt a little, then take out and stir, allowing the honey mixture to coat the oat mixture.  Once coated, put trays back in oven and bake 10 minutes, stir, then bake 10 more minutes.  Cool granola for about 10 minutes before breaking up and placing in container.

**I do not bake granola with raisins so they stay moist, I add them after granola cools.

**If you like more clumps of granola, increase amount of wet ingredients to make more coating!

**My favorite way of eating this is plain or 1 cup granola, 1 cup cottage cheese and ½ cup frozen or fresh blueberries (they melt quickly).

Crock Pot Recipes for a Cold Day

chicken tacos

All this cold weather we've been having makes me want to do two things: curl up with a good book, and eat a nice warm meal. One of my new favorite books is "Made to Crave" by Lysa TerKeurst, but what are a few of my favorite crock pot recipes? I've got two more to add to your recipe books today!

Chicken Tacos

Crock Pot Chicken Tacos

Ingredients:

4 Organic Chicken Breasts

1 Jar of Your Favorite Salsa (I like low sugar, all natural salsa)

Directions: Place thawed chicken breasts in the crock pot. Cover with salsa. Cook for 4-6 hours on low, then shred the chicken with two forks.

The shredded chicken

Serve with your favorite toppings like avocado, cilantro, cheese, lettuce, and tomatoes!  My children love to create a "taco bar" and feel independent when they can fill their own tacos with delicious sides to accompany the chicken! Seriously easy & now a family favorite! 

Crockpot Lasagna

Crock Pot Lasagna

Serves 6-8

Ingredients

1 lb lean organic ground beef

1 small onion, chopped

2 garlic cloves, smashed

1 (28 ounce) can low sugar tomato sauce

1 can tomatoes (diced) (low sodium)

1 teaspoon dried oregano

1 cup spinach

12 ounces ricotta cheese

1/2 cup grated parmesan cheese or 1/2 cup asiago cheese

12 ounces 100% whole wheat lasagna noodles, uncooked

16 ounces shredded mozzarella cheese

 Directions: Brown beef, onion and garlic in pan. Drain the oil from the beef. Add tomato sauce, tomatoes, and oregano. Mix well. Spoon a layer of meat sauce onto the bottom of the slow cooker. Add a double layer of uncooked lasagna noodles (break to fit) and top with cheeses. Add the spinach in one of the layers. Repeat with sauce, noodles and cheeses until all are used up. Cover and cook on low for 4 to 5 hours. Enjoy with a delicious salad!

What I love about these recipes is how easy they are. I can just throw a few things into the crock pot and leave them to cook all afternoon, and then they're done when I need them on busy weeknights. I also love how kid friendly they are. My kids loved the chicken tacos & didn't notice the spinach in the lasagna, and requested them both for a meal in the future! Score!

Eat healthy and stay warm!  Blessings,

Caroline

Check out the 2nd and 3rd Place Winners!

Karin Usry

I love highlighting all of your accomplishments, not because you are my clients and friends, but because some of your transformations are truly incredible! 

Karin Usry was the second place winner of the Holiday Extravaganza, losing an amazing 7.12% of her starting weight!  Karin, a former teammate of mine, is a competitor like no other and I knew that when she entered the contest she would be giving her all! 

Karin Usry with her children

My name is Karin Usry.  My husband, Mike and I have two kids, Ayn Parker and Brandt.  Sports have been a big part of my life; however, after having kids I realized that I no longer have as much time to participate in sports or even work out.  And, I am totally fine with that because I am so in love with my kiddos. 

I am competitive at heart so once Caroline sent out the email about the extravaganza I knew I was all in this year.  It was a great way to kick-start getting back into shape.  Since I work during the day, morning and late afternoon workouts were what it took to begin this journey.  I prayed that my kids would be good sleepers so that I would wake up feeling ready to go.  God answered that prayer and a majority of the time I was able to go to the gym before the kids woke up.

I love to workout with short, but high intensity workouts.  I don't like spending more than 45 minutes working out so I would do at different times spin class, interval weight training and running.

I also, like Amanda, used Fitness Pal to track my calories.  I only did this for a couple of days until I got the feel for portion control and calories.  I had my moments where I cheated but got right back to being disciplined after the meal was over.  I am also a candy o'holic but shook that habit pretty quick since they are empty calories.  The cheating became less and less as time went on...I realized I didn't want or need those "cheat meals."

I love to cook.  At our family dinners we always have a protein, vegetable and starch at dinner.  Here is one of my favorite meals:

Mahi Mahi with Lemon Butter, Roasted Broccoli, and Roasted Potatoes

Mahi Mahi courtesy of The Ravenous Princess

Mahi Mahi (4 pieces)
Salt & pepper both sides of raw fish
lightly dust pan with olive oil
brown Mahi on both sides (about 7 min each side)
Lemon Butter Sauce
melt 1/4 stick of real butter
juice of 1/2 lemon
lemon rind of 1 lemon
2 tablespoons of fresh parsley salt & pepper
Lightly brush sauce on fish.
Roasted Broccoli
spread out broccoli on cooking sheet
sprinkle with olive oil, salt & pepper cook on 415 for 20 min
Roasted Potatoes
cube red potatoes and dice in big chunks colored pepper, red onion and fresh garlic
spread on cooking sheet
sprinkle with olive oil, salt & pepper, onion powder and garlic powder
mix with hands to incorporate all flavors, bake on 450 for 30 min

And last but not least we have our third place winner, Terri Mason, who lost 4.47% of her weight!

Terri Mason

In her own words...

I have been married for 16.5 years to Alex, my high school sweetheart. We have 3 children - Brantley 15, Anna 10 and Brogan 7.  I am a home school mom who knows without God by my side I could not do this job He has called me to do. So thankful that He is available to talk to at any hour of the day! I have battled my weight for as long as I can remember.  I have never been one to exercise.  Mother's Day of 2013, something clicked.  I decided I was going to run.  I downloaded the C25K app on my phone and began my run.  I completed the program and then picked a comfortable "program day" to run each day and there I was.  But, I began to get bored.  My sister-in-law challenged me to delete the app and just run.  So that is what I did.  I have gotten up to a 4 mile run now - praying Philippians 4:13 most of the way :).  Along with running, my husband and I began doing the Insanity workout DVD's.  I have been either running or working out about 6 days a week, sometimes I do both in the same day!  I have reduced my portion size over the holidays. My next goal is to combine my exercise with healthier eating.  I am in the middle of my journey and have about 20 lbs to go.  I am determined to get there!

Terri & Karin are such inspiring women and I am truly thankful to be a part of their journey. Thanks again to everyone who participated in the Holiday Extravaganza this year! I'm looking forward to seeing everyone take steps in their own journeys, and seeing what amazing things we can accomplish.

Blessings,

Caroline

Winter Blast Workout

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Temps are expected to drop into single digits here in Athens! You may not be able to get to the gym for your favorite exercise class or outdoors for that New Years run.... but don't worry! Enjoy a warm cup of tea, snuggle in front of the fire with your loved ones, and then... knock out a WINTER BLAST WORKOUT! A mix of cardio, strength, and abdominal work is sure to give you a burst of energy! This high intensity workout will boost your mood and your metabolism! Give the WINTER BLAST WORKOUT a try--today!

Winter Blast Workout

Blessings, Caroline

Total Transformation Workout

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We've finished week three of the Food Journal Challenge and I hope everyone is still going strong! Keep writing, & keep up the hard work! Last week I reminded you to make sure you were getting your daily dose of vegetables, and this week I want you to remember your protein! We should be trying to consume half our body weight in grams of protein each day. For those who exercise regularly, adding 15-20 grams extra to your total is a great idea. Below you will find an easy, delicious homemade protein bar recipe! The protein bars are so great to have on hand, especially right after a tough workout!

And speaking of tough workouts, give the Total Transformation Workout a try this week! 5 exercises using all muscle groups-- your whole body will thank you when you are finished!

Also, due to recent interest from several people, TransFit  is now offering Personalized Online Training!  I would love to hear feedback from anyone that may be interested in this new service! Please feel free to email me if you are interested! carolineward@bellsouth.net

GIVE THE WORKOUT A TRY- THIS WEEK- IT WILL TRANSFORM YOU!!!

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Homemade Protein Bar Approximately 180-220 calories; 15-20g protein

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Ingredients: 2 & 1/2 cups whole grain oats 1/2 cup natural creamy peanut butter 4 scoops vanilla protein powder 1/2 cup unsweetened almond milk 1 tsp pure vanilla extract 1 tsp cinnamon

Directions: 1. Line a 8x8 dish with wax paper 2. Mix all ingredients by hand 3. Press mixture down into dish, using a spatula to flatten 4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

-- Whatever you do, do enthusiastically, as something done for the Lord... Colossians 3:23 

Blessings, Caroline

Healthy Maple Glazed Pecans

So many sweet friends have brought over the most delicious Georgia pecans this week! I was inspired to try a few new pecan recipes. I found this amazing healthier recipe for maple glazed pecans! It is a MUST try!!! Pecans are packed with protein and a healthy fat if eaten in small portions! Maple Syrup is not something you should be guzzling down, but it is an excellent source of manganese and a good source of zinc (which are both important for a strong immune system!).

maple glazed pecans

These holiday nuts are ridiculously easy to make but taste unbelievable! I have packaged them as teacher gifts and chopped them on a spinach salad with pear and blue cheese! Enjoy!

Maple Glazed Pecans makes 6 1/3 cup servings

2 ½ cups of pecans

1/3 cup maple syrup 1 ½ teaspoon cinnamon 1/2 teaspoon sea salt

Combine syrup, cinnamon and sea salt and stir until well mixed. Preheat a dry skillet to medium-high. Add pecans and syrup mixture and cook for about 3 minutes, stirring frequently, until the syrup is caramelized. You’ll know they’re done when they start sticking to the spoon! Spread them on a greased tray to cool.

 Go the extra mile this holiday season! The health of your body, mind, & spirit will be thankful you did! Blessings, Caroline

Velena Vego- December Client Spotlight & TransFit new website!!!

TRANSFIT has a new website! Please go to www.transfitathens.com and take a peek at our new site! Give the gift of good health for the holidays by giving a TRANSFIT gift certificate to a friend or family member! Please read below about an amazing friend and client and her life transformation!

Velena Vego is the type of woman who you really want to get to know! Velena is the booking manager at the 40 Watt in Athens and Buckhead Theatre in Atlanta. Velena also started a record label, ticket company, and manages bands. Velena obviously works hard and is so talented in everything that she does, so starting a new exercise routine was just one more task for her to accomplish! Velena has completely transformed her lifestyle and through her transformation has inspired her husband to start a consistent exercise routine as well! Velena has made major changes to her diet and to her exercise routine such as not eating late at night and doing a mix of cardiovascular and strength training consistently.

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"Eight months ago, I turned 50 and decided to do something for myself. For the past two years I had spent all my time on work-work-work! I was out of shape, my energy level was low, and I had gained 15 pounds. I blamed it on hormones/age, booking two venues, and managing two bands.

My friend, Cindy Clark, owner of Nuance was looking better and better every time I saw her. Finally, I asked what she was doing and she told me all about her weekly exercise routine and her personal trainer Caroline Ward. I immediately signed up!

Caroline has taught me so much about nutrition and how important weight training is to create strong muscles and to lose body fat. She always says "you gotta keep moving" so my new passion is Zumba. Not only am I burning calories but it's alot of fun! My new go to food is Greek yogurt. I eat it for breakfast and for a snack if I'm craving something sweet. YUM!

I've already lost 10lbs and my cholesterol is down so my doctor is happy. He even said, "You go girl!" I've learned it's never too late to get back into shape. Not only do I feel younger, but I feel like myself again."

Even when traveling to cities all over the US, Velena still finds time to exercise and eat her Greek yogurt! We have reached many of her goals and we are excited about the next phase in her healthy lifestyle! Congratulations Velena, YOU ARE AMAZING!

Finishing this race of life is better than starting. Patience is better than pride. Ecclesiastes 7:8

September Client Spotlight: Meg Parker

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I am so excited to brag on Meg Parker this month for the September Client Spotlight!!! Meg is a highly respected financial advisor, mother of 2 precious kiddos, and a wife! Meg started exercising at TransFit 6 months ago and has completely changed her body type. She is a muscular, sleek woman and is one of the strongest women I have worked with this year! Meg has lost 10 pounds over the course of 6 months, decreased her body fat, and continues to push herself in all that she does. She is such an inspiration to so many women!

Her Field:

I am a senior financial advisor/vice president at Merrill Lynch. In a nutshell, I help my clients (individuals and families) pursue their long-term financial goals! I do this through finding the appropriate mix of stocks, bonds, mutual funds, and ETFs to fit their personal objectives and risk tolerance. I monitor progress towards goals and keep the investment strategy consistent with any changes that take place in their lives and/or business. Her Fitness:

As far as exercising goes, I have always been a pretty active person. I rode horses my entire childhood, played sports in school, took an exercise hiatus in college, and then lived out west for a year and a half where we biked, hiked, jogged, and walked. For the past 9 years (prior to TransFit), I would go through phases of exercising, but it would be all weight training and no cardio OR all cardio and no weight training; then I’d take some time off, etc. So basically, I had no real pattern to my workout schedule. After 2 kids, this no-patterned workout did not work, because I was not seeing any results and I felt bloated, etc. After working out at TransFit for a few months, I finally feel like I have a great balance of weight training and cardio.

Her Food:

I thought that if I worked out, I could eat or drink whatever I wanted: a cookie here, some chips there.  Over the past 6 months I have become more aware of eating the right (and REAL) foods and drinking more water, green tea, etc.

Her Fortitude:

My clothes are fitting MUCH better, and I truly feel the best I have ever felt. I believe this is all due to a perfect balance in exercise and cutting out LOTS of preservatives and sodium, and eating MORE fruits and veggies, drinking more water, etc. I have also FINALLY lost the bloated feeling that I have had since having kids. Caroline has taught me to take much better care of my body bywatching what I put in it, stretching more (which I NEVER used to do), and following the right exercise regime.