favorite things

🎄 5 Tips to Manage Holiday Parties This Year

Sweet friends,

The holiday season brings so many wonderful things to our lives! We get to spend time with our families and friends and celebrate the birth of our Savior. There’s so much to get excited about!

However, with these holiday celebrations comes holiday parties where we are surrounded by endless amounts of food! Often, we are surrounded by such homemade goodness that we can’t help but over eat, and then we feel guilty afterwards! Let’s not feel that way this holiday season!

Below are FIVE tips to help you navigate holiday parties this Christmas season!

orange-pomegranate-salad-close-1.jpg
  1. Drink a large glass of water before the party.

Drinking water can help you feel full for longer. Drink 1-2 glasses of water before you go to the party to help eliminate mindless snacking. You can also carry a glass of water with you at the party to give you something to hold and drink without reaching for unhealthy snacks!

2. Keep moving!

Go to the party with the mindset that the party is for fellowship and spending quality time with friends or family and isn’t about food! Make your way around the room talking and enjoying others’ company, and you won’t think about the treats!

Make sure you are exercising regularly! Stay on track with your exercise goals during the holiday season. Block off workout times in your schedule and don’t miss! When you are exercising regularly, you won’t want to undo all of the hard work that you have put in!

3. Eat a high-protein snack before the party.

A high-protein snack can help you curb your cravings and help you be full before you arrive at the party! After eating your snack, you will be full and satisfied and will be less likely to mindlessly snack while you are there. Often, people eat less in preparation of a big party to try to “save calories”, but this usually leads to overeating foods that will not satisfy or fuel your body in the long run! Good examples of high-protein snacks are:

  • 1/4 cup of nuts

  • 1/2 cup of trail mix

  • 1 cheese stick

  • 1 hard boiled egg

  • 1/2 cup of cooked edamame

  • Kind bars

  • Turkey roll-ups

  • Rice cake layered with nut butter and chopped walnuts

    4. Chew sugar free gum.

    Chewing sugar-free gum is a great way to stop those sugar cravings! It will give you something to chew, but will save you the calories! Instead of reaching for that piece of chocolate or sweet treat, pop in a piece of sugar free gum!

    5. Bring a healthy snack or treat!

    Bring something to the party that you know you can munch on without feeling guilty. Your friends will thank you, too! Some great options for healthy dishes are:

  • Lean meat and cheese trays

  • Fruit or vegetable trays

  • Homemade trail mix

  • One of our TransFit winter recipes!

  • Strawberry Edamame Salad

IMG_9955.jpg

Don’t forget about our Favorite Things Luncheon this Thursday, December 13th from 12-1 in the TransFit studio! It will be a wonderful time of fellowship with our TransFit community! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items. We will draw names and everyone will go home with a NEW FAVORITE THING!

The cost of attendance is $12 to cover lunch from The Pine. Sign up on our app at the link below under “Special Events.”

December Lunch and Learn.jpg

Thank you to everyone that has brought in a gift for our Giving Tree! There are a few ornaments still left on our tree if you would like to participate. Just bring your wrapped gift, put it under our Giving Tree by Friday, December 14th.

We also invite you to come help deliver these gifts to Downtown Academy next Tuesday from 12-1! We will be meeting at the studio at 11:30 a.m. and then going to Downtown Academy! You can also meet us at Downtown Academy!

Believe in December Flyer.jpg

We only have two more Tuesdays in 2018! Can you believe it?! We want to encourage you to finish out 2018 strong and reach your goals and dreams! Come join us in the studio for a session! Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. If you have any questions, feel free to email us at transfitathens@gmail.com. We can’t wait to see you soon!

Blessings,

Team TransFit

🌟Exciting December News & Client Spotlight to Inspire You to Transform!

Sweet *|FNAME|*,

It’s December! Can you believe it?! The Christmas season is here, and we are so excited! Our theme this month is Believe. Everything is possible for the one who believes. You can accomplish your goals, give your best one minute at a time, and live transformed to finish 2018 strong!

IMG_5169.JPG

Here’s what you’ve all been waiting for… Our December Challenge Calendar! The goal this month is to complete A MILE A DAY! You can accomplish this by walking, running, riding a bike or coming to a session in the studio. Tag #OneMileADay on Instagram to be entered in for a free session. We just want you to get moving every day. Each week also has an additional challenge to help you transform. This week, we challenge you to drink 80 oz of water per day! Download the calendar below or pick one up in the studio!

Join us for December’s Lunch and Learn because we are doing a luncheon of our and your FAVORITE THINGS! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items and everyone will go home with a new favorite thing. Jami Washington from Downtown Academy will also be stopping by to talk about our service project. Come join us on Thursday, December 13th from 12-1 at the studio.

The cost of attendance is $12 to cover lunch from the Pine. Register on our TransFit app under “Special Events” or click the link below!

December Lunch and Learn.jpg

Come join us this month for an amazing afternoon TransFormer session! Lisa will lead you in a transformational workout on Mondays at 4:15. Come meet our new trainer, Corinn, and workout with her during our Tuesday and Thursday TransFormer sessions at 4:15. These two ladies can encourage you and help you finish the year living transformed! Sign up on our app or on our website HERE.

IMG_8166.JPG

Follow our spiritual director, Pam Adams, on Instagram this month as she is doing a daily advent devotion in preparation of the Christmas season. She will be studying the book of Philippians and will be posting and guiding us through these truths during the advent season. You can follow her on Instagram at @pamablam or at the link HERE.

We still have a few ornaments left on our Giving Tree! Help us support Downtown Academy by giving them fitness equipment that they can use during recess, PE and after school activities. All you have to do is pick an ornament from our giving tree in the studio, purchase the gift and return it wrapped to the studio by December 14th. You can drop off gifts at the student and put under the tree or give gifts to any TransFit staff!

We have an incredible client spotlight will inspire you! She is an example of believing and never giving up! This beautiful friend, Lisa Irvin, is an example of consistency and accountability, which is key in transformation. Lisa is in the TransFit studio at least two times per week and has food journaled in MyFitnessPal for the last FIVE MONTHS to keep herself accountable! We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lisa, for living transformed and being an inspiration to us all!

IMG_6255.JPG

Lisa’s Transformation Story

“I have had an exercise routine of some sort for the past 10 years, but the way I exercise has changed over time. I have always loved running, but injuries forced me to stop. Even though I miss running, I knew it was time for me to find other forms of exercise that better fit my body. Now, my weekly exercise routine usually consists of a weight class twice a week at TransFit and a brisk 4 mile walk 4-6 days a week. I love the feeling of accomplishment after a workout or a walk. I know I’ve done something good for myself. I enjoy walking with a friend for the added encouragement, so it is sometimes hard to make myself go alone but I know I’ll be glad that I went when I’m finished.

This past summer, I began using MyFitnessPal to keep track of my nutrition, exercise and water intake daily. It has made a huge difference in my health and makes me consciously aware of what I am eating and doing for my body everyday. I am working to continue food journaling in MyFitnessPal and keeping up with my exercise routine to reach my goals. My current goals are to continue to stay active and to make healthy choices everyday.


My proudest accomplishment is my family! My husband Greg has been part of a running/walking group for many years, and they are faithful! Rain, shine, snow...whatever, they meet at 6:30 every morning. He inspires me to stay active too! My three children (Jake, Miller and Gracie) are my joy. I am so proud to be their mom! Being healthy and active are so important for my overall happiness. I couldn’t imagine not doing something active on a regular basis. It’s my “therapy”!”i

IMG_6256.jpg

Lisa, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lisa’s favorite recipes! It’s a Kale and Quinoa Soup. Curl up with a warm blanket and try it with your family this week!

IMG_0965edit.jpg

Kale and Quinoa Soup

Ingredients

  • 2 tablespoons olive oil

  • 1 shallot, minced

  • 2 garlic cloves, minced

  • 8 baby carrots, chopped

  • 1/2 cup quinoa (cooked)

  • 1/8 teaspoon cayenne pepper

  • 1/8 teaspoon coriander

  • 1/4 teaspoon salt

  • 1/8 teaspoon pepper

  • 2 cups low sodium chicken broth

  • 1 cup water

  • 2 cups kale, chopped

Directions

  1. Heat olive oil over medium-high heat in a soup pot or sauce pan. 

  2. Toss in shallots, garlic and carrots to sauté until tender.

  3. Add quinoa, cayenne, coriander, salt and pepper. Stir over heat for about 3–5 minutes.

  4. Pour in broth and water and bring to a boil.

  5. Lower heat, cover with lid, and let simmer 15 minutes.

  6. Add kale and stir in, re-cover, and let simmer another 5 minutes.

Believe in December Flyer.jpg

We are excited to encourage you to finish 2018 strong and reach your goals! We want to encourage you in your journey to live transformed. Please reach out to us to schedule a nutrition counseling session or a one-on-one session at transfitathens@gmail.com. We look forward to seeing you in the studio soon!

Blessings,

Team TransFit

"These are a few of my Favorite Things!"

Happy Wednesday! 

We are so excited to invite each of you to our Favorite Things luncheon this Friday. It will begin at 12:30 PM here at the TransFit studio. We will provide lunch for each of you! The cost of the event is $10. 

Here's how the luncheon will work! To join us for the luncheon, please sign up on the TransFit app under SPECIAL EVENTS! Then, you need to pick ONE item that is your favorite!

For example, you could choose an item like:

CWP_9364.jpg

After choosing your ONE item ($10 limit), you will purchase THREE of this item! So, you will have THREE of your ONE item! Bring this item to the luncheon!!! Each person in attendance will draw names and we will begin trading our favorite items. At the end of the luncheon, you will walk away with THREE new items that are favorites of someone else! So FUN! 

We would LOVE to have you join us! Please sign up on the app! If you have any questions, please email us at transfitathens@gmail.com. We look forward to seeing you Friday! 

Blessings, 

Team TransFit