hard boiled egg

🍴 Here's a Healthy New Recipe to Start Your Week Strong!

Sweet friends,

We are so excited to help you transform this week! Keep being motivated, committed, and filling out that ABSolutely awesome March calendar! When you turn your completed calendar in to us at the end of the month, you can win a prize!

Spring breaks are in full swing, which can sometimes make it difficult to exercise. But don’t worry— we have plenty of workouts you can do from anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Meal prepping is so important to do at the beginning of each week to help us remain accountable, even with our busy schedules! So we are kicking off this week with a NEW salad recipe that is healthy, delicious, and nutritious. The Chopped Kale Cobb Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

IMG_2076_600x.jpg

Chopped Kale Cobb Salad

Ingredients:

  • 2 bunches kale, finely chopped

  • 4 hard boiled eggs, diced

  • 4 oz cooked turkey bacon, crumbled

  • 1 cup cherry tomatoes, diced

  • 1 avocado, cut into pieces

  • 1/2 cup feta cheese

  • 1 cup cooked chicken, cut into bite-sized cubes

Zesty Vinaigrette Dressing:

  • 1 cup fresh basil

  • 1/4 tsp salt

  • 1/4 tsp garlic powder

  • 1 tbsp honey

  • 2 tbsp lemon juice

  • 1/2 tsp lemon zest

  • 1/4 cup white balsamic vinegar

  • 1/2 cup olive oil

Instructions:

  • Prepare dressing by combining all ingredients EXCEPT olive oil in a food processor or blender. Pulse while slowly adding olive oil. Process 1-2 minutes until dressing is smooth.

  • Prepare kale by chopping finely with a knife or placing it in a food processor then pulsing it until the kale is finely chopped

  • Place eggs in boiling water and boil for 12 minutes. Remove from heat, drain, and place in iced water. Let sit for 5 minutes. Peel.

  • Set oven to 400 degrees. Cook bacon strips on a wire rack placed on top of a baking sheet for 25 minutes. Can also be cooked in the microwave or skillet.

  • Bake chicken breasts in the oven at 350 degrees for 20 minutes. You may also use a rotisserie chicken.

  • Combine all ingredients in a bowl, drizzle dressing on top, and serve. Enjoy!

This salad is filled with so many amazing ingredients to nourish your body! Avocados, cheese, and turkey bacon contain healthy fats; these are essential to give you energy and support cell growth. Eggs and chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others.

Try this salad and share your thoughts with us.

Don’t forget to tag us!


Screen_Shot_2019-03-19_at_10.51.41_AM_600x.png

Go ahead and register for our Healthy Running Lunch and Learn! During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! The cost to cover lunch is $15. You can register on the app under Special Events!

Screen_Shot_2019-03-12_at_12.09.12_AM_600x.png

Fit for a Miracle 5K

Our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

IMG_1810_600x.png

Don’t miss out on our new sessions this month. 8:20 Monday Running Session and 5:30 am HIIT class Tuesdays this month! Sign up on our FREE app here!

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

How to have a healthy, joy-filled Easter!

As a child, I always loved Easter. I loved the egg hunts and the Easter baskets, but most of all I loved being able to do these things with my family. As I grew up, I noticed that in stores Easter started seeming less about our risen Savior and more about gifts, prizes, and candy. I could walk down the grocery aisles and see shelf after shelf of sweet tarts and chocolate bunnies. These bunnies always seem so promising on the outside but are hollow inside, much like Easter is becoming to many families. This Easter I challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! Praise!

"It is not good to eat much honey, nor is it glorious to seek one's own glory" Proverbs 25:27

There are so many ways to make Easter a healthy, fun day for your family!

  1. Having an Easter egg hunt? Fill the eggs with small toys like army men or bouncy balls, sea shells, stickers, temporary tattoos, secret notes, or any coins you may have lying around the house.
  2. Can't decide what to put in an Easter basket? Make a fun theme for each of your kids and fill the basket with items accordingly. If your child's spring break is after Easter, try a beach basket filled with toys for the sand and a towel. If your child loves making art, like my Lyla does, fill their basket with coloring books, markers, stickers, etc. If your child likes getting their hands dirty, include some flower pots and seeds in their basket. If you've got a sports fan on your hands, toss in a football and then get some practice in the backyard later.
  3. Need some cute snack ideas? Try the following recipes!

    Photo by: The Today Show

    Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.

    Add sesame seed and carrot faces to hard boiled eggs for a cute, protein filled snack.

    Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.

    Slice sweet potatoes length wise, then use a bunny cookie cutter to cut out shapes. Bake for 15 minutes in a 415 degree oven.

Slice sweet potatoes length wise, then use a bunny cookie cutter to cut out shapes. Toss in olive oil, sea salt, and freshly ground pepper. Bake for 15 minutes in a 415 degree oven.

Healthy & Fun Easter Basket

Above all remember to give thanks to God for a wonderful day spent with family, friends, food, and love.

"So, whether you eat or drink, or whatever you do, do all to the glory of God" Corinthians 10:31

Blessings,

Caroline