food

🍽 Nutrition to Heal Your Body

Sweet friend,

Amazing work in the studio this week!! Let's continue to live transformed! Good nutrition is essential to a strong immune system, which offers protection from illness such as the flu and other health problems including arthritis, allergies, abnormal cell development, and cancers. You can help protect yourself against infection and boost your immunity by including these nutrients in your meal plan today! The summer transformation challenge has a full meal plan with recipes to go along with each meal. Add these yummy recipes into your weekly meal plan and watch your nutrition transform! Download the meal plan calendar and recipes below!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Philippians! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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Micro Greens SuperFood Salad

Ingredients:
Salad

  • 1 Pear (sliced thin)

  • 4 oz mixed micro greens (Farmers Market or "Organic Girl" brand)

  • 1/8 cup Chopped pistachios

  • 1 oz Parmesan cheese

Dressing

  • 1/4 cup Olive Oil

  • 2 Tbsp Apple cider vinegar

  • 1 tsp Dijon mustard

  • 1 tsp lemon juice

Preparation:

  1. Combine micro greens, pistachios, parmesan, and pears.

  2. Mix together dressing ingredients then drizzle over salad.

  3. Toss and enjoy!

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Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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8 New Yoga Poses to Build Bone Strength💪

Sweet friend,

We’ve had such an incredible week so far in the studio with you! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio with you focusing on recovery and allowing our minds to renew. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know yoga can play a major role in increasing bone density? Check out the new bone building poses for you to incorporate into your daily workout below!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

Join us for the JULY PUSH-UP CHALLENGE! Send us your completed calendar at the end of the month to win a prize! Get those arms pumping and incorporate this challenge into your daily routine!

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Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose.

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Download these yoga poses to help you prevent osteoporosis below! Do these poses daily to increase your balance and coordination to help you gain bone density!

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July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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Great Greens Smoothie

Ingredients:

  • 1/2 cup Pineapple

  • 2 cups Spinach

  • 1/2 cup Grapes

  • 1/2 cup Orange Juice

  • 1/2 cup of unsweetened almond milk

  • 1/2 frozen Banana

  • 5-6 Ice cubes

Preparation:

  1. Add ingredients in a blender and blend until smooth and creamy.

  2. Serve and enjoy!

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July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🇺🇸 What’s on Your Menu for the 4th of July?

Sweet friend,

Can you believe it is already July?! Wow, this summer is flying by and we are excited to start a new month with you! Our July theme: Dive In! This month we are diving in deeper into everything we do and each day we can remember that by grace we have been saved through faith! Yes! That is when we have full freedom and true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing heroes in prayer as we celebrate this 4th of July!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

This week our session schedule is limited due to the 4th of July! Check the TransFit app for the revised schedule for this week and for great travel workouts you can do anywhere!

Healthy 4th of July Recipes!

Out of ideas for your 4th of July menu? Try these healthy recipes that the whole family will LOVE! These easy recipes are full of nutrition and flavor everyone will love!

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Turkey Burgers

Ingredients (serves 6)

  • 2 lbs ground lean turkey

  • 3/4 teaspoon salt

  • 1/2 teaspoon cracked black pepper

  • 4 teaspoons Worcestershire sauce

  • 1 teaspoon garlic powder

  • 1 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary

  • 4 teaspoons Dijon mustard

  • 2/3 cup ricotta cheese (or less)

Preparation (Mix all ingredients together with hands):

  1. Form into patties of desired size and thickness. If you keep them fairly thick, they will be moister.

  2. Place into lightly greased, non stick skillet (I like using my cast iron skillet)on medium high. Cook without moving until bottom side is dark brown and crusted - appx 4-5 minutes.

  3. Turn over, then reduce heat to medium and cook 8-10 minutes longer or until center is no longer pink and juices run clear.

  4. Serve on whole wheat buns, or use lettuce wrap with mayo (or greek yogurt), more Dijon, a thin slice of pepper jack cheese, lettuce and tomato. Yum!

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Zucchini Fries

Ingredients:

  • 3 Medium Zucchinis, sliced into sticks

  • 2 large egg whites, beaten

  • 1/2 cup whole wheat breadcrumbs

  • 2 Tbsp grated Parmesan cheese

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • 1/2 tsp garlic powder

  • marinara sauce

  • salt and pepper to taste

Preparation:

  1. Preheat oven to 425°. Spray a baking sheet with cooking spray.

  2. In a small bowl, beat egg whites with a fork until fluffy.

  3. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate-I used a pie tin. Mix well.

  4. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.

  5. Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through.

  6. Serve warm. Dip in marinara sauce for extra flavor!

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Cheesecake-Stuffed Strawberries

Ingredients:

  • 1 cup low fat cream cheese (softened)

  • 1 cup TruWhip

  • 1/4 cup powdered sugar

  • 1 pt. strawberries

  • Crushed graham crackers

Preparation:

  1. Beat cream cheese, 2 to 3 minute, with mixer.

  2. Add TruWhip and powdered sugar and beat until fluffy.

  3. Slice off top and bottom of strawberry and hollow out.

  4. Transfer mixture to a piping bag and pipe into strawberries.

  5. Garnish with crushed graham crackers and serve.

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American Flag Cake

Ingredients:

Cake

  • 1/2 cup unsalted butter (softened)

  • 1 cup granulated sugar

  • 1/2 cup honey

  • 2 large eggs

  • 2 teaspoons vanilla extract

  • 3/4 cup nonfat plain Greek yogurt

  • 1 1/4 cups white whole wheat flour

  • 1 cup all purpose flour

  • 1 teaspoon baking soda

  • 1/2 teaspoon kosher salt

  • 3/4 cup fat free milk

Icing

  • 12 ounces non-fat cream cheese

  • 6 tablespoons unsalted butter

  • 1 1/3 cups powdered sugar

  • 1/4 cup nonfat plain Greek yogurt

  • 1 teaspoon pure vanilla extract

  • 1 cup fresh blueberries

  • 2-3 cups sliced fresh strawberries

Preparation:

  1. Preheat the oven to 325 degrees F.

  2. Mix the butter for 1 minute on medium speed, until it is smooth and creamy. Add the sugar on medium speed and beat until fluffy and light in color. Beat in the honey, eggs, and vanilla until smooth. The mixture may look curdled. Beat in the yogurt on medium-high speed until blended.

  3. In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking soda, and salt. Pour one-third of the flour mixture into the butter mixture. Beat on low speed for 5 seconds, then pour in half of the milk. Beat on low speed for 5 seconds. Repeat with the next third of the flour, then the remaining half of the milk. Add the last third of the flour and beat just until combined and the batter is smooth. Do not overmix.

  4. Spread the cake batter into the prepared pan and bake for 18 to 22 minutes

  5. Place the baked cake on a wire rack and let cool in the pan completely

  6. For the frosting: Mix the cream cheese, butter, powdered sugar, yogurt, and vanilla on medium speed until smooth and combined.

  7. Spread the frosting over the cooled cake. Place blueberries in rows in top left corner to form the “star” portion of the flag. Line the strawberry slices in 5 rows to form the “stripes.”

  8. Refrigerate until ready to serve and enjoy! Yummmm!

July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together. Have a wonderful Holiday week!

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🙌 How Can You Train Your Body to Glorify God?

Sweet friend,

How awesome is it the God gave us these amazing bodies to use to glorify Him?! We are so proud of how you have glorified God in the studio and those of you on vacation with #transfittravel workouts! Way to live transformed!

“Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come” ~1 Timothy 4:7-8

Let’s continue to glorify God with our bodies! Join us for our Food Journal Challenge- a 5 day challenge of logging the foods you eat in My Fitness Pal! Download My Fitness Pal for free to start tracking your food intake today! We are going to start this challenge today for 5 days! We believe in you- let’s finish June stronger together!

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How can you train your body to glorify God? Know and believe your WHY!

What’s is your WHY? What really what keeps you motivated to exercise and move your body? Be transformed daily by the renewing of your mind and you will know His will for you! We loved this article and wanted to share it with you as you consider WHY do you exercise and seek to live transformed?

“Exercise for More of God”

5 Reasons to Train Your Body:

  1. Exercise in order to steward the earthly tent God has given you.

    God has given us our bodies to use to spread His word. We should take care of our bodies to honor God, for we are His hands and feet on this Earth. We can honor Him through eating healthy foods that nourish our bodies and by exercise!

  2. Exercise in order to serve others.

    We can serve others better when our bodies are healthy. We are God’s hands here on earth to serve the needy. We are God’s feet here on earth to travel to those who are in need. We can honor Him through staying healthy so we are at our best when we serve others.

  3. Exercise in order to keep your brain awake and alert.

    Exercise is so important to keep our brains healthy! A simple walk each day can make a huge difference in the long run for your body and brain. By keeping our brains health and alert, we are able to spread the Word of God better! God gave us our precious brains and we are to take care of them so we can use them to spread His word!

  4. Exercise in order to share about about who God is.

    We can meet people through exercise who we can build relationships with. Spark spiritual conversations in these relationships to spread God’s word. Use exercise as a door to inviting someone to bible study or simply to coffee. God placed these relationships in your life for a reason and we are called to take advantage of that!

  5. Exercise in order to delight yourself in God.

    Some days we may not have the motivation to exercise. However, if we shift our focus to thanking God for the amazing body He gave each of us, we can find motivation to take care of our bodies for Him. God is our motivation to exercise, #livetransformed for Him!

Thank you Stacey Reaoch for these amazing steps to help us glorify the Lord with our bodies! Check out the rest of her article “Exercise for More of God” HERE!

Food Journal Challenge

How are your nutrition habits? Join us for our food journal challenge to find out! For one week, track every food you eat. My Fitness Pal calculates how many calories you are consuming along with the protein, fat, and carbohydrate break down of your foods. My Fitnesss Pal also allows you to set goals for yourself which then determines the number of calories you should consume daily in order to reach that goal. Being aware of the nutritional content of the foods you are eating can help you make better nutrition decisions! Download My Fitness Pal below to start tracking your daily food intake!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and start our challenge today! We look forward to supporting you through the eight week transformation!

June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress! Let’s finish June strong!

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Strawberry and Avocado Spinach Salad

Ingredients:

  • 3 cups baby spinach

  • 1 tablespoon finely chopped red onion

  • ½ cup sliced strawberries

  • 2 tablespoons vinaigrette (Annie's Light Raspberry Vinaigrette goes well)

  • ¼ of a medium avocado (diced)

  • 2 tablespoons toasted walnut pieces

Preparation:

  • Combine spinach, onion, and strawberries.

  • Drizzle with vinaigrette and toss salad.

  • Top with avocado and walnuts.

  • Enjoy!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to reset and renew your summer goals! Let’s make today count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

VXqnFv33.jpg

🌟Amazing Client Spotlight!

Sweet friend,

We are so excited to support and encourage you this week! We are so proud of all your hard work in the studio! Today we are thrilled for you to meet an amazing woman who has truly been a light in the studio — our June client spotlight is Caroline Doherty! Her contagious smile and energy during sessions is motivating to women around her as she demonstrates living transformed!

“TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot. I have really learned to be grateful for my body.”

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Client Spotlight: Caroline Doherty!

I have been active my whole life as I have always been an athlete and played tennis at the collegiate level.  That being said, I have not really had a choice but to workout on a regular schedule.  When I got to college and was living on my own, I started learning about nutrition because although I was working out harder than ever while beginning my college athletics career, I did not look or feel the way I wanted to.  My sophomore year I made a lot of changes to my diet and was only eating foods to fuel my body.  It took a while to notice changes but after some time I was feeling more energized and confident and my performance on the tennis court was far better than it had ever been.  I have honestly found that working out and eating right is just as important for my mental health as it is for my physical health and I feel the best about myself when I am living a healthy lifestyle. It is hard not to struggle with body image as a female in general but even more so as a college student and an athlete. When I came home for Christmas break this past year, my stepmom invited me to come to a class with her at TransFit and I fell in love with it and went almost every day for the entire break and do the same thing every time I come home! I have also started implementing the same workout structure when I am not in Athens.  It allowed me to take my fitness to the next level and a lot of it is because of the change in mindset.

Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!

Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!

TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot and I have really learned to be grateful for my body.  I have always been competitive and I love to challenge myself and have found that the most rewarding workouts are the ones that I didn't want to go to but went and pushed through anyways.  Now that I have graduated from college and am starting a new job, I am excited to continue to work on my health and fitness for myself and not just for a sport.  My next goal is to run the St. Jude Half Marathon in December!” 

Action shot of Caroline playing collegiate tennis for Rhodes College!

Action shot of Caroline playing collegiate tennis for Rhodes College!

Summer Transformation HIIT Workout

How is YOUR summer transformation going? Add this HIIT workout to your weekly routine for a great sweat! Check out the TransFit app for more workouts or click HERE for more great workout videos!

5 HIIT exercises to fire up your metabolism and transform your body!

Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

lululemon

Our in-studio lululemon items can now be found on our website! Get a great workout in the studio while looking great in these cute lululemon clothes! Click HERE to see what amazing lululemon products we are selling!

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June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge belowto help keep track of your progress! Let’s finish June strong!

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Fire & Flavor Chicken Kabobs

Prep Time: 25 minutes

Cook Time: 12 minutes

Yields: 4 servings

Cucumber Salad:

  • ¼ cup apple cider or rice wine vinegar

  • 2 tablespoons olive oil

  • 2 teaspoons sugar

  • 1 teaspoon kosher salt

  • 1 long, English cucumber

  • 2 tablespoons fresh chives, finely chopped

Chicken:

  • 2 pounds chicken breasts

  • 2 teaspoons Fire & Flavor Chicken Rub

  • 1 tablespoon olive oil

  • 1 medium zucchini, cut into ½-inch rounds

  • 1 red bell pepper, but into 2-inch pieces

  • Lemon wedges and Avocado Cream (recipe below) for serving

Instructions:

  1. In a large bowl, combine vinegar, olive oil, sugar, and salt; season with freshly ground black pepper and set aside. Slice cucumbers into 1/8-inch rounds and place in vinegar mixture along with chives; toss to combine. Cover and refrigerate while you prepare chicken.

  2. Cut chicken into 2 - inch pieces and place in a large bowl; toss with Chicken Rub and olive oil. Thread chicken, zucchini, and peppers onto metal skewers, alternating chicken with vegetables.

  3. Preheat grill or grill pan to medium-high heat. Grill chicken until lightly charred and cooked through, about 10-12 minutes total. Serve with Cucumber salad, avocado cream, and fresh lemon wedges.

  4. Avocado Cream: Using a food processor or blender, puree 1 avocado, ¼ cup sour cream, ¼ cup lemon juice, and salt to taste until smooth.

Thanks Fire and Flavor for this awesome recipe! Click HERE for more great recipes!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

VXqnFv33.jpg

🏃🏼‍♀️Protein On-the-Go!

Sweet friend,

We are so proud of all your hard work in the studio! You are starting summer off strong! Are you fueling your body with the best foods before and after your workouts? Your nutrition is vital in your transformation. Protein is so important to consume, especially after your workout! Protein helps rebuild muscle and can aid in weight loss. Check out some of the best protein-filled foods below along with great protein alternatives while on-the-go!

Don’t forget about our summer transformation challenge and June squat challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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High Protein Foods and Protein Bars

The amount of protein you consume plays a huge rule in your transformation process! Some great protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods. A great alternative for protein when you are on the go are protein bars. Check out RD Katie Shrurling’s top three favorite protein bars!

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  1. RX Bar

12 grams of protein

15 grams of sugar (from dates) and 0 grams of added sugars

5 grams of fiber

9 grams of fat, 0 grams of trans-fat

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2. KIND Protein Bars

12 grams of protein from soy protein

8 grams of sugar (6 grams added)

5 grams of fiber

18 grams of fat, 0 grams of trans-fat

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3. Zing Bars

10 grams of protein from peanut flour and soy protein

9 grams of sugar

7 grams of fiber

10 grams of fat, 0 grams of trans-fat

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Summer Transformation Challenge

Don’t forget about our eight week challenge! We are so excited to help you transform this summer body, mind, and spirit! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Summer Transformation: Shoulder Workout

Let’s Light a Fire in June!

Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

VXqnFv33.jpg

💪Are You Ready For Our Summer Challenge?

Sweet friend,

We just started our eight-week summer transformation challenge and would LOVE for you to join us! Are you feeling stuck or in a rut with certain areas of your life? The summer challenge will give you the tools you need to fully transform this summer - body, mind, and spirit! From daily bible studies to new workouts and summer meal plans - we have you covered! We are so thrilled to encourage you as you begin the challenge and we are excited to see you in the studio!  

CHECK THE TRANSFITAPP FOR UPDATED SUMMER SCHEDULE.
JOIN US FOR 4:30 AFTERNOON SESSIONS THIS SUMMER! 

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Summer Transformation Challenge

Jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine! Challenge yourself and make this plan something you do daily! Download the summer transformation challenge below!

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Summer Transformation Challenge: Glute Workout

The summer transformation challenge has six workouts for you - we challenge you to do one workout a day! Here is an awesome glute transformer workout for you to try! Download our other summer transformation workouts on our Transfit app or find them in the summer transformation plan!

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Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

Also, join us on Wednesday, June 5th at 6:30 pm for The Big Run 5k on Global Running Day!

Fleet Feet Athens is hosting a 5k at Sandy Creek Park to celebrate Global Running Day.  Participation in the race is just $10 and participants must register.  Finisher medals are available to the first 250 registered participants.  The Big Run 5k on Global Running Day is an official 5k with an emphasis on FUN& community!

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Watermelon Caprese Salad

Ingredients:

  • 4 slices of Watermelon

  • 6-8 Baby tomatoes

  • Handful of fresh Basil

  • 4 slices of fresh Mozzarella

  • 1 tablespoon Olive oil

  • 1 tablespoon Balsamic

Instructions:

  • Chop baby tomatoes and basil leaves

  • Alternate layering watermelon slices and mozzarella slices

  • Add baby tomatoes and basil for added garnish

  • Drizzle olive oil and balsamic over watermelon, mozzarella, baby tomatoes, and basil

  • Serve and enjoy!

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We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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☀️Your Summer Transformation Starts Now!

Sweet friend,

We are so thankful for you and for sweet summertime! Are you ready to transform your body, mind, and spirit this summer? We are ready to help you jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine!

Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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Ready, Set, Transform!

We are so excited to help you transform this summer through our eight-week transformation challenge! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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Yogurt Parfait

Ingredients:

  • 1/2 cup of Granola

  • 1 cup of Greek Vanilla Yogurt

  • 1/4 cup of Raspberries

  • 3-4 Strawberries sliced

  • 1/4 cup of Blueberries

Instructions:

  • Layer the yogurt, granola, and berries

  • Serve and enjoy!

We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🙌Living Transformed on Vacation

Sweet friend,

We are so proud of all your hard work and dedication in the studio! Finish May strong and continue your transformation progress through summer! We are here to support and encourage you every step of the way! We want you to live transformed on vacation to reach your summer transformation goals! We can't wait for you to check out our summer transformation plan coming soon in our June news - get excited!

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Living Transformed on Vacation: Nutrition

Protein is an important component in the process of recovery after a workout. Check out the video below to find out how much protein your body really needs! We love being able to help you gain the nutrition knowledge you need to live transformed!

Need more nutrition advice to help boost your transformation progress? Click HERE to check out our latest blog on nutrition featuring another interview with our own registered dietician Kaeti Shurling!

Family Vacation Workout

We want to see you active on your vacation! Send us pictures of you and your family doing our transformer workouts or tag us @transfitathens on Instagram, adding #summertransformation! Find our transformer workouts on the TransFit app to get started!

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May Calendars

Finish May strong! Don’t forget about your May calendars! We can’t wait to see all the hard work you’ve put in during may on your calendar! Bring in your May calendar the next time you come into the studio to be featured on our Instagram for all your hard work and dedication! We are so proud of you!

Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Mango Salsa

Ingredients (serves 4):

  • 1 mango, peeled and diced

  • 1/2 cup peeled, diced cucumber

  • 1 tablespoon finely chopped jalapeno

  • 1/3 cup diced red onion

  • 2 tablespoon lime juice

  • 1/3 cup roughly chopped cilantro leaves

  • Salt and pepper

  • Carrot chips

  • Celery

Instructions:

  • Combine and mix the mango, cucumber, jalapeno, red onion, lime juice and cilantro leaves

  • Season with salt and pepper to taste

  • Serve with carrot chips and celery and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

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We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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🌿Today Is The Day To Transform Your Nutrition!

Sweet friend,

We are so proud of all your hard work in the studio this week! We want to continue to help you transform body, mind, and spirit this summer! Today is the day to transform your nutrition. Summer is the perfect time to reset your goals and to make a new commitment to your health. Our entire TransFit staff along with Kaeti Shurling, our Registered Dietician (RD), is dedicated to helping women better understand their nutrient intake as well as how to balance carbohydrates, proteins, and fats to reach your goals! We are so excited to encourage and give you some tools to help you along the way!

If your traveling this week or next please see our last blog HERE for an awesome Travel Transformer Workout and a new Super Greens Salad recipe to start summer strong!

Meet Kaeti Shurling RD

Meet Kaeti Shurling RD

What Vegetables are the best?

We took the opportunity to interview Kaeti about some great nutrition questions asked by our clients! Check out the video below to learn about what vegetables are the best for you! Fueling yourself with the most nutrient dense foods is key to a successful nutrition transformation! Subscribe to our youtube channel HERE for more Q & A videos to hear what Kaeti has to say about protein intake and intermittent fasting!

Have questions or need help reaching YOUR nutrition goals? Email transfitathens@gmail.com to begin your nutrition transformation journey with one of our staff!

Tip #1 Eat Your Greens

Below are 7 of the most common greens highest in nutrients. Research teaches us to eat a variety of plants to get the full benefits of vitamins and minerals for a balanced diet.

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#2 Be Intentional: Summer Goals

Along with eating your greens, summer is the best time to reset all of your goals! With the school year coming to a close, reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !

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#3 Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Whether you eat or drink or whatever you do, do it all for the glory of God!
— 1 Corinthians 10:31
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Chicken and Bok Choy Turmeric Stir Fry

Ingredients (serves 4):

  • 2 tablespoons Extra Virgin Olive Oil

  • 4 Garlic Cloves, chopped

  • 1 pound Skinless and Boneless Chicken Thighs (about 2-3), cut into 1/2 inch slices

  • 2 cups Shiitake Mushrooms, stems removed and sliced

  • 8–12 Baby Bok Choy, ends trimmed

  • 8–10 Green Onions, sliced

  • 3 tablespoons Coconut Aminos

  • 1/2 teaspoon Ground Turmeric

  • Salt to taste

Instructions:

  • Combine the coconut aminos and the turmeric in a small bowl and then set aside.

  • Turn on the heat to high and add the olive oil to the pan.

  • Once the oil is hot, add the chicken.

  • Sprinkle about 1/4 teaspoon of salt over the chicken.

  • Stir-fry the chicken, while tossing occasionally, until it’s cooked, about 5 minutes.

  • Remove the chicken from the pan.

  • Then add the garlic to the wok and stir-fry for about 30 seconds.

  • Next add the bok choy and toss to combine.

  • Stir-fry the bok choy, while tossing, for about a minute.

  • Next add the mushrooms, onions and toss.

  • Add the coconut aminos mixture to the pan and toss to coat the bok choy and mushrooms.

  • Place the chicken back into the pan and toss.

  • Add salt to taste.

  • Serve and enjoy!

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Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

transfit-spring-2019-34.jpg

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

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✨ Our Most Motivated Client Spotlight for March!

Sweet friends,

We are so proud of you for working so hard throughout February! Thank you for being ALL IN! You all are off to an incredible start in 2019! We had so many of you finish your February calendars and turn them into us! For those that haven’t turned them in, it’s not too late! Bring them in, email us at transfitathens@gmail.com, or text a picture of it to our TransFit staff.

Get a head start and register for our Fit for a Miracle 5K benefitting ESP Miracle League! You can register online HERE or download the mail-in registration and sponsor forms on our website HERE.

We are so excited to introduce our March spotlight to you all— Traci Britt, the winner of our February challenge! Traci brings so much light into our studio and works so hard! She continues to transform daily in body, mind, and spirit! Traci comes in for 4-6 sessions each week and attends the TransFit Bible study on Thursdays. Since Traci started coming to TransFit about 7 months ago, she has seen incredible results! She truly embodies our theme of being “all in” by setting goals and being committed to them, no matter what it takes! Please read her story as we hope it will encourage you to be all in and commit to your goals and dreams!


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“Around 20 years ago, when I was pregnant with my second child, I was diagnosed with hypothyroidism. My particular disease is an autoimmune disease called Hashimoto’s Hypothyroidism. I was listening to a podcast on thyroid disease when the person said, “You are 80% more likely to be diagnosed with a 2nd autoimmune disease if you already have one.”  This statement hit home with me very hard and I was determined to do whatever it took to avoid being included in this 80%.  

So around 5 years ago, my healthy life change journey began. I knew exercise and what foods I choose to eat could make the most difference. With most autoimmune diseases, there are what they call “trigger foods” that can cause inflammation in your body (for example: eggs, dairy, gluten, nuts, nightshades, and soy). I started with eliminating these from my diet. I also did food sensitivity testing which gave me a more specific list of foods to avoid. I have always lead a fairly active life; I grew up taking care of cows and horses and spent many of my days on my Mom and Dad’s farm. When I had my first child, I gave up the farm life to be a full time Mom. I started doing workout videos every morning. Working out is fun for me— I love to sweat! Exercise can be worship! It starts my day out right, makes me feel better, and gives me tons of energy. 

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Several years ago I began doing women’s fitness classes and about seven months ago I found TransFit. Here at TransFit, I love working out even more than I typically do. All of the TransFit trainers bring such joy, enthusiasm, encouragement, exercise knowledge and truth through God’s word. I try to get to the gym 4-6 times per week, since it is just something I love to do! I have a flexible job that allows me to work on my own schedule so getting in my exercise daily is pretty easy.

The life accomplishment I am most proud of (besides my daughter and son) is totally changing my diet. Remaining consistent when the majority of the world says, “eat what you want” is one of the hardest things to do. My current goals are to eat more greens and cut out snacking. I can really tell a difference when I only eat 3 meals a day spread out over each 4-6 hours. Our family chose to homeschool our kids and I also worked a full time job while homeschooling (again, my work schedule is flexible and I do it from home), so because of this our family ate out a lot. Therefore, cooking at home more is a goal I want to implement in the near future. My diet is simple: protein, veggies, good carbs and good fats.”

We are so proud of you, Traci! We hope Traci’s testimony is an inspiration to you all. Anything is possible through commitment and prayer! We are here to serve you in any way we can to help you reach your goals. Please don’t hesitate to reach out to us HERE to let us know how we can serve you!


Traci’s favorite meal is a brown rice bowl with grilled chicken, spinach, cucumbers, and avocado! YUM— if you’re looking for dinner ideas tonight, try making a healthy grain bowl like the one on our website HERE!

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Avoiding inflammatory foods is good for everyone, and we are so motivated by Traci’s dedication to cutting these foods out of her diet in order to live a healthier life!

Here are 3 of our favorite anti-inflammatory foods you can incorporate into your diet!

  1. Fruits like strawberries, blueberries, oranges, and cherries help reduce inflammation. Incorporating these fruits into your diet is so easy! Make sure you get your daily servings of fruit in and you’re already one step ahead of reducing inflammation!

  2. Leafy greens like spinach, kale, and collards provide your body with all kinds of benefits, including reduced inflammation! We always talk about getting your greens in here at TransFit because they are just SO good for you. Check out the FREE recipes on our website to find ways you can incorporate more greens into your diet!

  3. Fatty fish like salmon, tuna, and mackerel can help reduce inflammation as well! Processed and red meats can cause inflammation, so try one of these fish instead. Check out our healthy blackened salmon tacos HERE!

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Strawberry Edamame Salad

Try this salad for a serving of fruits, greens, and fish (if you top with salmon or tuna)!

Ingredients:

  • 2 cups organic baby spinach

  • 1 cup chopped kale

  • 1/2 cup chopped strawberries

  • 1/3 cup edamame

  • Tbsp. goat cheese (or feta or whatever your favorite is!)

  • 1/4 cup toasted, chopped pecans

Dressing:

  • 1/2 cup sliced strawberries

  • 1 tsp Dijon mustard

  • 1 tbsp balsamic vinegar

  • 1/2 tsp salt

  • 1/4 cup olive oil

Instructions:

  • Combine salad ingredients in a bowl.

  • Prepare dressing and drizzle it on top of the salad. Toss or chop if you want!

  • Top with grilled salmon or tuna. Enjoy!


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If you haven’t read our last blog about what’s going on in March at TransFit, check it out HERE! You don’t want to miss out on this incredible month! To recap, here are a few March events to add to your calendar:

HIIT Tuesdays: You can sign up for these sessions on our app HERE. Read our blog about the benefits of HIIT here!

Lunch and Learn: This month’s lunch and learn will be Thursday, March 28th from 12-2 pm. Go ahead and reserve your spot on our app HERE!

Running Group: Sign up for this on our free app HERE. Email Lisa HERE if you have any questions.

TransFit Girls: This class will not meet Wednesday, March 13th. You can purchase the sessions on our website HERE or our free app HERE.

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Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!

Blessings, 

Team TransFit

🔥 7 Foods that Balance Hormones and Help You Lose!

Hey friends,

What an awesome week it’s been at the studio! We are so proud of you all for showing up and starting January strong. If you haven’t read about Paige Colquitt’s Holiday Extravaganza transformation, check that out on our blog HERE.

Have you ever felt like you’re exercising and eating a better-balanced diet, but still seeing no progress? Still feeling sluggish? Often, unbalanced hormones can sabotage your goal of feeling your best. Your body’s hormones help control everything from your metabolism to your body’s fat storage. Today we want to introduce you to 7 superfoods you can add into your daily nutrition plan to revive your body to help you feel your best!

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Avocados

Avocados contain a substance known as beta-sitosterol. Beta-sitosterol has been shown to significantly lower blood cholesterol levels, balance cortisol levels, and decrease inflammation in the body. And, you can add them to literally anything! Who doesn’t love another reason to eat avocados?

Nuts

Almonds contain protein and fiber, and are known to slow the absorption of carbohydrates in the body. Studies have found that walnuts are also a good source of the hormone melatonin, which helps promote more restful sleep.

Cinnamon

Cinnamon has the ability to speed up the metabolism and stabilize blood sugar levels, which can help with weight loss. It also has anti-inflammatory and anti-bacterial properties that help keep your body healthy. In fact, it’s the cinnamaldehyde in cinnamon that naturally helps balance the body’s hormones. Add some cinnamon to your oatmeal or sprinkle some on an apple and enjoy a healthy snack!

Green Tea

Studies have shown that green tea extract increases metabolism and helps the body burn fat. It provides a boost of energy while blocking the release of the stress hormone cortisol, which helps gut the accumulation of belly fat! It also helps you warm up on these cold winter days! Purchase our team’s favorite green tea on Amazon HERE.

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Pomegranates

Pomegranates have amazing anti-cancer, anti-inflammatory, and antioxidant properties that help keep the body healthy and fight off disease. They also provide the same estrogens that the female ovaries produce – estradiol, estrone, and estriol. Adding pomegranates to your diet can help reduce mood swings while helping your body combat breast cancer and heart disease.

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Turmeric

Adding turmeric to your meals will do more than just spice things up. Turmeric naturally reduces inflammation, pain, and swelling in the body. It also helps to balance your hormones and keep your immune system functioning properly! Sprinkle it on your food or make Turmeric Tea or Golden Milk for a warm drink. Get our team’s favorite Turmeric from Amazon HERE.

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Broccoli

Broccoli contains high amounts of photochemical called indoles, which play a large role in estrogen metabolism. Indoles work to convert estrogen into a safer form for the body to metabolize, which reduces the risk of estrogen-linked cancer, including breast cancer and prostate cancer. 

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Try introducing some of these super foods and drinks into your daily nutrition plan and see how much better you feel! Eating a well-balanced diet with plenty of nutrients will revive your body and help you live transformed.

We’ve included a tasty recipe below that incorporates a few of these foods! Try it out and let us know what you think— we love when you tag us in your social media posts!

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Superfood Salad

Ingredients

  • 4 cups of leafy greens 

  • 1/2 c chopped broccoli  

  • 1/2 c chopped red apple

  • 1 avocado sliced 

  • 1 pomegranate seeds removed

  • 1 cup walnuts roughly chopped

Dressing

  • 1/2 cup avocado ripe

  • 1 tsp seeded mustard

  • 2 tbs lemon juice

  • 6 tbs olive oil

  • 1 splash apple cider vinegar

  • 1 pinch sea salt

  • 1 pinch black pepper


    Instructions

  • Combine all the ingredients for the salad in a large bowl.

  • Place all the ingredients for the dressing in a blender and process for 20-30 seconds or until you reach a smooth consistency!

  • Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!

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Don’t forget to sign up for sessions in advance on the app!

If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

🎄 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!

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  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

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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.”

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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!

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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

Healthy Swaps and Sides for Your Thanksgiving!

Sweet friends,

We are so thankful for our amazing clients! As Thursday approaches, let's stay focused on everything we are thankful for and enjoy our time with our friends and family. Let's remember we can stay on track, even in the holiday season!

During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert and other Thanksgiving favorites completely, but focus on being mindful with your portionsModeration is the key! Below are 4 Thanksgiving Recipes to help you have your healthiest Thanksgiving yet and that your entire family will enjoy!

Brined & Roasted Turkey

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Brined & Roasted Turkey

from Fire and Flavor

Prep Time: 30 minutes + brine time
Cook Time: 2-2 ½ hours
Yields: 8 servings

Ingredients

  1. Brine turkey according to package directions. If using liquid brine, remove turkey from brine and pat dry. Allow turkey to sit at room temperature for 30 minutes before roasting. Preheat oven to 500°F. Place turkey on a roasting rack set inside a rimmed roasting pan or sheet pan. Tuck wings underneath bird and tie legs together; rub generously with oil.

  2. Place turkey on lowest level of oven and roast for 30 minutes. Lower oven temperature to 350°F and continue roasting until meat thermometer inserted in thickest part of breast registers 165°F, about 2 – 2 ½ hours.

  3. Allow turkey to rest for 20 minutes before for carving.

Quinoa Salad with Roasted Sweet Potatoes and Kale

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Quinoa Salad with Roasted Sweet Potatoes and Kale

Yield: 4 servings

Cook Time: 30 minutes

Ingredients

  • 2 large sweet potatoes, peeled and chopped

  • 1 tablespoon olive oil

  • Salt and pepper, to taste

  • 3 cups kale, chopped fine

  • 5 tablespoons balsamic vinegar

  • 1 cup uncooked quinoa

  • 2 cups water

  • Pinch of salt

  • Optional: 1/4 cup walnuts

Directions

1. Preheat oven to 400 degrees F. Place sweet potatoes in a bowl. Drizzle with olive oil and season with salt and pepper. Toss & put them on a large baking sheet lined with foil. Bake in the oven for 30 minutes. Stir a few times while baking.

2. Drizzle kale with 2 tablespoons of balsamic vinegar. Season with salt and pepper and massage, set aside.

3. While the potatoes are roasting, make the quinoa. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let cool quinoa cool to room temperature.

4.In a large bowl, toss quinoa, sweet potatoes, and kale. Drizzle the salad with remaining three tablespoons of balsamic vinegar and add in walnuts. Stir to combine. Season with salt, pepper, extra olive oil & balsamic to taste and serve. Add in avocado for complete meal! Enjoy!

Green Beans with Pomegranates and Toasted Walnuts

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Green Beans with Pomegranates and Toasted Walnuts

Ingredients

  • 1/2 cup walnuts

  • 1 pomegranate, seeds only

  • 1 1/2 pound green beans (haricots, verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

Vinaigrette Dressing

  • 2 tablespoons flax oil, or olive oil

  • 2 tablespoons coconut vinegar or apple cider vinegar

  • 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion

  • 1 teaspoon dijon mustard

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon pepper

    Directions

  1. To toast walnuts, heat a sauté pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.

  2. Seed pomegranate.

  3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.

  4. Pour 2-3 inches of purified water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.

  5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Pumpkin-Carrot Bars with Cream Cheese Frosting

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Pumpkin-Carrot Bars with Cream Cheese Frosting

Yield: 48 squares

Ingredients

  • 2 cups whole wheat pastry flour

  • 2 teaspoons pumpkin pie spice

  • 2 teaspoons baking powder

  • 1 teaspoon baking soda

  • 1 cup sugar

  • 1/2 cup brown sugar

  • 1/3 cup Earth Balance butter (or butter)

  • 2 eggs

  • 2 large egg whites

  • 1 can (15 oz.) pumpkin pie filling

  • 
2/3 cup finely shredded carrot

  • Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar

  • 
1 tablespoon skim milk

Directions

  1. Pre-heat oven to 350° F. Spray a 15 x 10  pan with cooking spray.

  2. In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.

  3. In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.

  4. Add flour mixture and mix until well blended. Spread onto greased pan.

  5. To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.

  6. Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.

  7. Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.

  8. Cool in pan completely on wire rack before cutting into squares.

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We hope that you and your family have a wonderful Thanksgiving week filled with love and joy! Don’t forget about our challenge to exercise 5x per week and eat at least 3 servings of vegetables per day to Nourish in November! We will be open on Monday, Tuesday and Wednesday this week, so come into the studio for a pre-Thanksgiving workout!

Blessings,

Team TransFit

5 Foods to Lose Body Fat & Nourish Your Body!

Sweet friends,

This month we want to encourage you to nourish your mind, body and spirit. We can nourish our bodies by making healthy food choices and giving our body the super foods and nutrients that it needs to thrive. We wanted to share with you 5 of our favorite foods to help you loose body fat and trim excess fiscal fat from your abdominals!

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5 Foods to Help Trim Belly Fat

Green Tea

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Green tea is one of the healthiest beverages for the body and is filled with antioxidants and plant-based compounds that can help improve your overall health. Green tea is also a great caffeine source, but it does not contain near as much as a normal cup of coffee. Some studies even show that green tea may help boost your metabolic rate and increase fat burning! Tulsi green tea is one of our favorites, and we encourage you to have a cup with breakfast or your afternoon snack this week!

Walnuts

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Walnuts are the super nut! These nuts provide healthy fats, fiber, vitamins, and minerals— and that’s just the beginning of what they can do for your health! Walnuts can also help reduce inflammation and support a healthy gut. Because they are calorie-dense, eating walnuts can even help control your appetite, making you feel full quicker and longer! Try our Walnut Crusted Pork Tenderloin recipe for dinner this week!

Sweet Potatoes

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Sweet potatoes are one of the best side dishes for you, and they are amazing on top of a salad or with chicken for the fall! They are packed full of Vitamin A and Vitamin C, which fight against aging and disease. Sweet potatoes also keep you full longer and can help you burn fat, while also keeping your sugar levels from spiking! Check out our recipe for Maple Roasted Sweet Potatoes and try it with your family this week!

Kale

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This low calorie food is packed with nutrients that you need in your body every day! Kale is an excellent source of Vitamin C and is one of the world’s best sources of Vitamin K, which is crucial for blood clotting. Kale is also low calorie, but provides a bulk that will make you feel full! This food is a WIN! Try our recipe for a Chopped Kale Salad with Butternut Squash and Chickpeas.

Salmon

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Salmon is an excellent source of protein, which is a vital component of weight loss. This food is particularly high in omega-3s, which help reduce inflammation and reduce hormones in the body. Add salmon to the top of your salad or try our recipes for Blackened Salmon Tacos or Spinach Stuffed Baked Salmon.

We would like to share a meal plan to help guide your meals through this holiday season! Did you know we have FREE MEAL PLANS available on our website. Download them HERE!

We also have a Fall Meal Plan that you can purchase for only $9.99! This meal plan was created by our registered dietitians, Kaeti Shurling and Katie Woodall and includes four weeks of meal plans, recipes and grocery lists. Download it at the link below!

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It’s almost time for our Holiday Extravaganza! For those of you that have never participated, this is your year! The goal is to maintain your weight through the holiday season! The cost is $20 to participate. Weigh-ins will begin the week of November 12-16.

If you maintain your weight, you get your entry money back in January when you come back to weigh-in! If you gain weight, your money stays in the bucket! At the end of the holiday season, we will re-weigh and the biggest loser gets to keep ALL of the leftover money! The top-five finishers will also receive a gift!

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Join us in the studio for a session! We have TWO yoga classes to help you nourish your mind body and spirit. Come join our new instructor, Emily Deitz on Mondays at 5:30 p.m. or Caroline on Fridays at 9:30 a.m.

This 55-minute yoga session will increase flexibility and core strength. The postures are connected through the breath for a transformative and balancing effect. The yoga session will burn fat, increase endurance, flexibility and strength. The session will inspire you physically and mentally to live transformed in mind, body and spirit.

Sign up for the session on our app at the link below!

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Please let us know how we can encourage you and help you reach your goals! Please email us if you have any questions or if you would like to schedule a one-on-one session or an appointment with one of our nutritionists at transfitathens@gmail.com.

Blessings,

Team TransFit

5 Halloween Recipes to Help Curb Your Sugar Cravings!

Sweet friends,

Halloween is one of the most fun holidays of the year as we dress up and spend time with our family and friends! But with all of that fun, comes a lot of temptations to eat sweet treats and candy. Don’t worry! We have some healthy recipes that you can eat before you take your kids trick-or-treating that will help curb some of those sugary cravings and some healthy Halloween treats that you can your family can all enjoy!

Try our White Chicken Chili recipe or our Kale Apple Salad recipe for Halloween dinner to help fill you up so you don’t want to reach for sweet treats!

White Chicken Chili

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White Chicken Chili

Yields: 6 servings

Ingredients

  • 1 32-ounce box chicken stock(organic)

  • 3 cans white beans, left undrained  (use all different types to add variety)

  • 5 cups cooked chicken (rotisserie or boiled)

  • 1 16-ounce jar salsa(use fresh salsa-- this the key)

  • 1 8-ounce block pepper jack cheese, grated

  • 2 teaspoon ground cumin

  • 2 cloves garlic, minced

  • Black or white pepper to taste

  • 1/2 cup finely crushed corn chips (optional, if you like your chili thicker)

  • Sour cream, for garnish

Directions

  • Place all ingredients except the corn chips in a crockpot. Cook on high until the cheese is melted.

  • Chili may also be cooked on the stovetop over medium-high heat until cheese is melted.

  • When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips, cheese and/or sour cream and serve.

Kale Apple Salad

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Kale Apple Salad

Ingredients

  • 2 tablespoons olive oil

  • 2 teaspoons apple cider vinegar

  • 1 teaspoon lemon juice, freshly squeezed

  • 6 cups kale, torn, and big ribs removed and discarded

  • 1/2 apple, cut into thin, 1" pieces

  • 1/3 cup walnutschopped and lightly toasted

  • 2 tablespoons goat cheese

  • 1/4 cup cranberries

Directions

  • In a small jar, combine the olive oil, vinegar and lemon juice. Secure the lid and shake vigorously to combine.

  • Place the kale leaves in a large salad bowl. Pour and massage the olive oil mixture into the leaves with your hands.

  • Throw the apples, walnuts, goat cheese and cranberries on top of the kale and lightly toss to combine.

These three fun, Halloween-inspired treats are perfect for the entire family!

Monster Mouths

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Monster Mouths

Ingredients

  • Apples

  • Lemon Juice

  • Peanut Butter

  • Almonds, peeled

Directions

  • Slice the apples into pieces that look like lips (just a standard slice will work)

  • Place the sliced apples in a bowl or lemon water for about 10-15 minutes so they don’t brown.

  • Heavily spread peanut butter on top of each apple slice.

  • Stick the “teeth” into the peanut butter of one apple slice.

  • Place an apple slice without teeth on top.

Jack-O-Lantern Juice Smoothie

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Jack-O-Lantern Juice Smoothie

Ingredients

  • 1 cup almond milk

  • 1 cup frozen peaches

  • 1/2 cup pumpkin puree

  • Handful of carrots

  • 1 serving vanilla protein powder or Greek yogurt

  • 1/2 frozen banana

  • 1 tbsp flax seed

  • Crushed ice

  • Honey to taste

    Directions

  • Blend until smooth in the blender! Enjoy!

Frightening Fruits

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Ingredients

  • Bananas

  • Chocolate chips

  • Clementines

  • Celery

Directions

  • For the ghosts, take each banana and slice in half. Add a chocolate chip for the mouth. If you have mini chocolate chips, use these for the eyes. If not, slice a regularly sized chocolate chip in half.

  • For the pumpkins, peel each clementine, making sure to keep the segments together. Cut small pieces of celery and use these as stems.

Have a happy, healthy and safe Halloween with your kids! If you are coming to a session at the studio on Wednesday, please dress in a costume! As we finish Optimism in October, let’s

This week is the LAST week of the Outdoor Runner’s Group! Come join personal trainer and running coach, Lisa Patton on Wednesday, October 31st for the last session of the year! You can sign up on our app HERE or on our website below!

We challenged you to be active and stretch every day in October! Below is a handout to give you ideas for stretches that you can do at home. As we finish out the month, don’t forget to keep filling out your calendars for Optimism in October! Send us or bring in your calendar for a chance to win a FREE MONTH of sessions!

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Happy Halloween! Please email us if you have any questions or would like to set up a nutrition or one-on-one session at transfitathens@gmail.com. We can’t wait to see you in the studio!

Blessings,

Team TransFit

Curb Your Sugar Cravings With These 5 Tips!

Sweet friends,

We are halfway through our TransFive 5-Day No Sugar Challenge! You’re almost there, and we are so proud of you! In the challenge, we are reviving our body, mind and spirit by eliminating sugar! The eBook includes a meal plan, recipes, tips, a getting started guide, daily inspiration and more! It’s not too late to join the challenge! Download our FREE eBook below!

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As we know, eating refined and processed sugar can have a negative impact on your health! As we reach the halfway point of our TransFive No Sugar Challenge this week, you may be starting to crave sugar and being tempted to reach for that pack of candy! Be STRONG! Here are three tips to satisfy your sweet tooth and curb those sugar cravings this week!

  1. Brush your teeth

    Brushing your teeth can help stop those sugar cravings! Not only will you have fresh breath, but you won’t want to eat any sugar after brushing!

    2. Drink hot tea

    Drinking hot tea can not only help you curb your sugar cravings, but it can also help fill you up. If you’re reaching for sugar for a boost of energy, grab some green tea! You can also try mint tea, lemon balm tea or carob tea.

    3. Chew sugar-free gum

    Chewing sugar-free gum is a great way to stop those sugar cravings! Step out of your comfort zone, and break that habit! Instead of reaching for that piece of chocolate or sweet treat after dinner, pop in a piece of sugar free gum!

    4. Reach for fruit

    Grab some fruit when you are tempted by sugar cravings! Sugar is a source of natural sugar and will keep you from reaching for processed sugar while also giving your great fiber and nutrients. You can eat raw fruits, put fruits in your morning smoothie or infuse your water by adding a few berries to stop cravings!

    We have great smoothie recipes in our TransFive No Sugar Challenge eBook! It’s not too late to join us! Download it HERE.

    5. Go for a walk

    When you start craving sugar, go for a walk around the neighborhood or get a change of scenery to keep your mind off the sugar that you are craving. Not only will this curb your sugar craving, but it will help you reach your daily goal of exercise! It’s a win-win!

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You can do this! You’ve already made it halfway through the challenge, and we are so proud of you! Please reach out to us to tell us how you are doing with the challenge at transfitathens@gmail.com and use the hashtag #TransFit5 on social media!

If you have any questions or would like to set up an appointment with one of our registered dietitians, please email us at transfitathens@gmail.com. You can also sign up for sessions on our app HERE and our website HERE!

Blessings,

Team TransFit

Your 5 Day Plan to Transform Your Nutrition!

Sweet friends,

What an amazing month celebrating strength in September! We’re gearing up for our last full week of the month, and our team would like to challenge you to strengthen your nutrition!

Nope, we’re not talking about bicep curls using cans of black beans (although we should try that!) We’re talking about committing to better nutrition just as we commit to our workouts!

So, what exactly are we committing to? Five consecutive days of no sugar! That’s not even a full week — just five days!

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As your personal trainers and nutritionists, we know the effort you put into each workout! We see the sweat and the hard work you put into every single rep. We want you to feel just as good on the inside!

For this 5-day challenge, we encourage you to reach for clean, unprocessed foods, and carefully choose wholesome foods that will fuel your body without any added sugars!

Of course, you can eat fruit or foods that naturally contain sugar. But for five days, avoid processed foods that contain any form of sugar in its ingredients!

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If you’re already wondering how you can manage this or you’re feeling like this is way out of your comfort zone, remember — it wouldn’t be a “challenge” if it didn’t challenge you!

Let’s remember the second part of our September theme: Stronger Together! So ladies, remember that we’re taking this challenge with you! We’re right alongside of you, cheering for you as always!

The first thing we want you to do is pick up your phone and text or email a friend, family member or one of us at TransFit. Let someone know that you’re taking the challenge for extra accountability! We believe in you and know that accountability is KEY!

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5-Day Challenge Steps to Success

1. Clean out.

Take a few minutes over the weekend to clean out your pantry and fridge. Get rid of any foods that might be a temptation. 

2. Plan.

It’s hard to be successful without a plan, and we made it easy for you — follow this link to download our 5-day challenge meal plan. Every meal, including snacks, are already planned for you! The dinners are quick and family-friendly. Simply print it out and keep it posted on your fridge! Extra accountability, right?

3. Prepare.

We made this step easy for you, too! Along with your meal plan, we’ve included a grocery shopping list! Once your shopping is done, take a few minutes on Sunday to wash and cut up any produce you’ll need for snacks and salads. You can also prepare a few salads so they’re ready to grab and go!

Adjust your meal plan to fit your family’s activity schedule. We understand that fall schedules are full of sports and other after-school activities. If you know that a particular night is super late, plan accordingly by preparing your salad or meal in a to-go container so you avoid a late-night drive thru. You can also pack a cooler of healthy snack options!

4. Keep moving.

Stay on track with your exercise goals during the challenge! If you feel hungry between meal times, take a short walk to get your mind off food. Most likely, you’ll forget about being hungry and you’ll gain some extra steps. 

5. Stay hydrated.

Keep a water bottle with you at all times! Drink at least 1 cup of water as soon as you wake. And drink 1-2 glasses of water before meals to help keep you feeling full. Your goal during the challenge is 100 ounces of water each day! If 100 sounds like a lot, break it into smaller water goals — 25 ounces before 10:00 am and at least 50 ounces before lunch.

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Don’t forget about our lunch and learn/service project coming up this week on Wednesday, September 26 from 12-1! We can’t wait to SERVE with you!

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We believe in YOU! And we are so proud of you for working hard during September! Let’s take this 5-day challenge, one day at a time — and remember, we’re stronger together!

If you have any questions about this challenge or want to set up an appointment with one of our nutritionists, feel free to email us at transfitathens@gmail.com. We can’t wait to be #StrongerTogether!

Blessings,

Team TransFit

Top 5 Super Foods For Your Heart! ❤️

Happy Wednesday! 

It has been another incredible week in the studio! Thank you for bringing your heart and soul into every hour! We can continue to celebrate the love we have for our bodies through movement and change our perspective to view exercise as worship! That is how we can live transformed!  While exercise is a way to honor your body, eating nutritious, healing, and nourishing foods is another way to live transformed.  Exercise and nutrition are a vital piece to keep your hearts healthy! We want to share five superfoods for your heart and a fun, new recipe to try! 

1. Hemp Hearts. Hemp hearts are the "heart" of a shelled hemp seed. They are rich in protein and have a high balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

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2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart! 

3. Leafy Greens contain a nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for an overall better blood flow. 

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Baby Spinach Salad with Blueberries and Pecans

  • Fresh baby spinach leaves, rinsed and spun dry
  • 1 pint fresh raspberries or strawberries, cleaned
  • 1 pint fresh blueberries, cleaned
  • ½ cup chopped pecans, toasted
  • 1/4 cup Goat cheese, crumbled

Blueberry Vinaigrette 

  • ½ cup fresh blueberries
  • 1/3 cup white balsamic vinegar
  • 1 tsp. honey
  • Salt and fresh-ground black pepper
  • 2/3 cup extra-virgin olive oil

Combine the spinach, raspberries, blueberries, pecans, and feta in a large bowl; toss. To prepare the vinaigrette, in a food processor add the blueberries, vinegar, honey, and salt and pepper to taste. Process to break down the blueberries. While the food processor is running, slowly add the olive oil. Taste the vinaigrette and adjust any ingredients to suit your taste. Pour the vinaigrette over the spinach salad and serve.


4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micro nutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression is not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

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Dark Chocolate Energy Bites for the Heart

Serves 20

  • 1 cup dates, pitted
  • 2 cups walnuts
  • 1/3 cup cacao powder
  • 1/2 tsp sea salt
  • 1/4 cup hemp seeds
  • 1/4 cup creamy nut butter
  • 1 tsp vanilla extract
  • ***optional- 1/4 cup dark chocolate chips

Pulse in food processor. Roll into balls and chill for 30 minutes. Enjoy this fudgy, sweet protein-packed snack! 

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Add these foods to your meals throughout the week! We believe in YOU! We have nutrition sessions available if you would like to meet with our dietitian or registered nutritionist, to learn more about your health and nutrition. You can purchase these sessions via our app or website!

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Quick, Healthy and On-the-go Mason Jar Salad!

Today I wanted to post one of my all time favorite lunches that I find myself reaching for more and more throughout this busy season...called LIFE! As a mom of 3, who works full time, life can get a little crazy sometimes...ok... who am I kidding, all the time!  However, I always want to keep nutrition a priority so I can feel my best and have energy to get all that I need to accomplish done. This recipe provides you with a quick, easy and super healthy lunch that can easily be taken with you as you run out the door to various activities. This is also a recipe I always recommend to college students because you can make it the day before and it's ready to go as soon as you catch a second to eat lunch!