TransFit Athens

Meet Mallory and Come Transform With Us!

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Happy Monday! 

We are so excited to announce that we are welcoming a new Personal Trainer to our TransFit Team! Meet Mallory Gilliam! Many of you have met this bright spirit in the TransFit studio over the past weeks and she starts her new sessions tonight! We are so excited to have Mallory on our team to encourage and inspire you and we are so thrilled for her to meet her! Mallory cheered at UGA and her contagious energy and bright spirit will propel you give your best inside her sessions and living transformed outside our #happyplace! 

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My name is Mallory Gilliam, and I am so grateful to be a part of the TransFit community!  I am thankful to share my passions for health, wellness, and faith through TransFit!  I want to inspire, motivate, and encourage all women to trust the Lord with their hearts, minds, and bodies because that's when transformation unfolds.

While attending The University of Georgia, I obtained a Bachelor's degree in Advertising.  My love for Georgia Athletics came alive as I was fortunate enough to carry out my endeavors as a member of the UGA Cheerleading Team.  My time Between the Hedges, on the competition mat, and in the weight room lifted my passion for exercise.  I was named to the NCA All-American Team and honored as one of the Top 20 NCA Collegiate Cheerleaders across the nation.  After cheerleading ended, I moved to Dallas, Texas for my dream internship.  During this time, I truly began focusing on the foods I was putting into my body and I began overtraining.  I was left broken and tired.  This is when I knew it was time to focus on my faith.  I finished my last semester of college and later became a pharmaceutical sales representative.  God had blessed me with everything I wanted, but as I began focusing on my still moments, I felt Him leading me in other directions.  After trying a few other career paths, His purpose for me became clear.  I am passionate about helping others through exercise and nutrition, so I honored His gifts for me, and pursued group fitness and personal training.

I am excited to help TransFit ladies on their journey, and my goal is to encourage transformation through shifting thoughts of comparison and perfection to happiness and peace.

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Some of Mallory's favorite things outside of TransFit include:

  • Cooking, especially for others
  • Taking walks around Five Points
  • Painting
  • Yoga
  • Georiga Athletics
  • Wednesday nights with my small group ladies
  • Dancing in my kitchen
  • All dogs, but I have a special place for big dogs
  • Sundays
  • Giving and wrapping gifts
  • Spending time with loved ones
  • Spreading kindness and smiles because we all need encouragement
  • Having alone time to pray
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Mallory will be teaching our NEW Monday 7:15 PM session and Saturday 10 AM session! We hope that you will come meet Mallory and join us at these sessions! You can sign up on our FREE app

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Keeping our hearts healthy is such a vital aspect of our whole body health! We look forward to seeing you in the studio soon! Let's kickstart this week and make it count! Continue to work hard towards your February goals! We believe in YOU!

Don't forget to sign up for our new sessions! We hope to see you soon! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team 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

Finishing June Strong- Amazing Client Spotlight: Vanessa Lawrence

Happy Thursday, sweet friend!

It has been such an awesome week in the studio as we finish out this month! This week we challenged each of you to try the TransFIVE sugar challenge. If you didn't get to try the challenge for these last days of June, give it a try for the start of July! It's never too late to start!

One of our clients, Vanessa Lawrence took on this challenge and saw such transformation, as a result! Vanessa is a wife, mother, nurse, and such a hard worker! She gives 110% in and out of the studio! She is dedicated to living transformed and has learned about the importance of accountability and dedication, even when it might be challenging! Read more about how her journey started and the progress she is continually making! 


Vanessa Lawrence

Vanessa Lawrence

I reached out to Caroline last August after seeing so many inspiring photos of her clients on her blog. Those ladies all looked like they were truly having fun in a positive, encouraging environment. The only time I had really felt that way with a group of ladies was on a pretty porch with some wine, cheese and bread, not doing planks!   

For quite a few years, I had been exercising regularly but could neither feel nor see any real changes in my energy level or strength, and the numbers on the scale seemed to head in the wrong direction. After reading more about TransFit and talking with friend, I realized that I had been missing a huge factor in my attempt to reach healthy goals; accountability. Who, besides that grumpy little voice in my head, really knew about that second bite of brownie, that bite (or two or three) of the kids' snacks, or that second helping of some gooey delicious dish at dinner? And unless it was something I had signed up to do, like a class at Canopy, exercising felt like a chore. I could easily find something else to do that seemed like more fun.

So, after beginning TransFit with my lifelong friend, Melynda, I began to establish that missing accountability factor. I signed up for a weekly session and weigh-in, had an accountability partner in Melynda, and such positive encouragement from Caroline. I truly knew it was time to start appreciating the body I have been given and all that it is capable of doing. The scales remained the same for the first few months, but my body fat percentage went down 3 points. I was developing a new enjoyment of exercise and even made time on vacation to visit those empty hotel fitness centers! After the Holiday Challenge through Transfit, I totally surprised myself by losing a couple of pounds during the time of year when I typically gain five to ten. Then came the Five Day Sugar Challenge. Guys, this was such a biggie for me! I was SO hesitant to join in this challenge. I kind of enjoyed my relationship with sugar! But, I quickly realized that my hesitation indicated that this might just be my problem area. I'm not a big dessert eater, although I should admit to all those bites of treats I would take at kids' functions (and with three kids, this ends up being A LOT of bites). I also began to take notice of all the sneaky sugars that were present in my diet; in my coffee, peanut butter, yogurt, salad dressings, the bread on my sandwich, that amazing dark chocolate, and that relaxing glass of wine. After a week of sticking with the challenge, I lost four pounds! And more importantly, I was sleeping better, feeling much more energy during the day, increasing my water intake and becoming so much more mindful of all my dietary choices

Since the sugar challenge, I have continued to be aware of all the sneaky sugars, reconsider a glass of wine, and decide if that treat is really worth the energy crash I would feel shortly after. My relationship with sugar has definitely changed for the better! I believe this awareness has made a huge impact on my fitness motivation. I'm feeling so much stronger and feel a renewed endurance with working out. I have never been a runner, other than a couple of two mile excruciating attempts. Over Spring Break, however, I surprised myself again and ran over five miles with some girlfriends! It was hard but I did it and felt so proud! I could totally picture Caroline giving me high fives along the way. Even more shocking to my husband, who knows better than anyone that I am not an early riser, I sign up and look forward to those 5:30 AM Transformer sessions! No other workout has felt worth it or inspiring enough to get me up that early. I am trying to get in three sessions a week at Transfit, and I still love my three classes at Canopy. One thing Caroline has encouraged us all to do is to focus on progress not perfection, and I remind myself of this daily. When I do extra reps of something that used to feel impossible, learn a new trick at Canopy with less struggle, achieve a weekly goal I have made for myself, and feel better in summer clothes, PROGRESS feels really good. 


Here is one of Vanessa's Favorite Recipes! 

Healthy Crustless Quiche

Ingredients:

  • 3 large eggs
  • 3 large egg whites
  • 3/4 cup milk (could use skim, 2%, unsweetened almond milk)
  • 3/4 tsp salt
  • 1/4 tsp ground black pepper
  • 2/3 cup shredded cheese (any type you have on hand works)
  • 1/4 cup diced onion
  • 1/2 of red pepper, chopped (could use more or another pepper as well)
  • 1 cup torn baby spinach leaves
  • 1 clove garlic, chopped
  • 2 Tbs grated parmesan cheese

Preheat oven to 350 degrees. In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and cheese together. Set aside. Heat a 10 inch oven-safe skillet over medium high heat. Add a small amount of olive oil, and salute onion and garlic until tender (2-3 minutes). Add the chopped pepper and cook another 3 minutes, stirring occasionally. Stir in the prepared egg mixture and spinach, then sprinkle with grated parmesan cheese. Bake for 45 minutes or until filling has set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving. 

This quiche makes great leftovers and could also be baked and then frozen. You could also add meat to it without altering the recipe.


As June ends, we can begin to prepare for July! Check out the studio calendar and find classes to try this month! Continue to register for classes on MindBody online HERE or on the app HERE

The studio will be closed on Monday, July 4th! We will kick off July in the studio on Tuesday, July 5th! Prepare for the first week of July and get registered for your sessions!

Let us know if you have any questions! Enjoy your 4th of July! 

Blessings, 

Team TransFit

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

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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!


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.


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?

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! 

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! 

Have your healthiest Game Day!

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. Below is guide for your healthiest game day! 

The best SQUAT Workout + delicious & easy Southwestern Salad

The best SQUAT Workout + delicious & easy Southwestern Salad

My hope is that with the cooler air your will be refreshed and revived – ready for a successful week where you continue to inch closer to achieving your goals. Remember; strive for progress- daily- not perfection! Remind yourself of your September goals! Here are two quick things that may make your life a little healthier and happier this week- a recipe and an At Home, TRANSFORMATIONAL SQUAT workout!!

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!

plyo wokout

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

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