healthy dessert

✝️ Happy Easter Weekend! Celebrate with New Recipes!

Sweet friends,

We want to wish you all a Happy Easter weekend on this Good Friday! Our hope for you this Easter is to enjoy your family and celebrate Christ’s resurrection!

As we've been celebrating "Holy Week" and following the April reading plan from the Gospel of Luke, we remember that today on Good Friday, the day Jesus was crucified, God was at work. The darkness of this day would be overshadowed by joy a couple of days later with the discovery of Jesus' resurrection. Luke 24: 6-7

 He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: “The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.” As we celebrate Easter this Sunday, may we know by faith the forgiveness of our sins, a life of purpose meant to bring glory to God, and everlasting joy that does not end with death, because He is Risen!

Happy Easter to all our amazing friends and clients! Please keep following along with us in our April Bible reading plan. Download the free ebook below!

Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! We 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! Below are four healthy Easter recipes you can enjoy without feeling sluggish later! You can find way more recipes like these on our website HERE.

Try these recipes for your Easter celebration and share them with us on social media! Follow us on Instagram HERE and Facebook HERE!

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Spring Breakfast Casserole

Ingredients:

  • 1 lb lean ground turkey

  • 1 cup of grits

  • 2 cups light cheddar cheese

  • 5 eggs

  • 1/2 cup skim milk

  • Salt & pepper to taste

Instructions:

  • Brown turkey sausage in a skillet, then crumble in the bottom of a casserole dish.

  • Cook grits and add cheese (stir to smooth, let cool).

  • Beat eggs, milk, salt, and pepper together. Add to grits mixture.

  • Pour over sausage in casserole dish.

  • Bake at 350 for 1 hour. (You can refrigerate the night before or even freeze and put in the refrigerator the night before)

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Easter Salad with Lemon Dressing

DRESSING

Ingredients:

  • 1/4 cup fresh squeezed lemon juice

  • 2 Tbsps unsweetened almond milk

  • 2 Tbsps apple cider vinegar

  • 4 Tbsps extra virgin olive oil

  • 1 tsp organic prepared dijon mustard

  • 1 Tbsp poppy seeds

  • Pinch sea salt

Instructions:

  • Whisk all ingredients.

  • Serve immediately or refrigerate up to 2 days, whisk again immediately before serving.

SALAD

Ingredients:

  • 8 oz organic baby spinach

  • 1 diced peach

  • 1/2 cup fresh blueberries

  • 1/2 cup sliced strawberries

  • 3 Tbsps sliced raw almonds

  • OPTIONAL: 1/2 lb fresh, small asparagus. Chop to use just the tips.

  • 4 oz chopped goat cheese

Instructions:

  • Combine all ingredients in a large bowl and serve with Poppyseed Dressing. Enjoy!

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Garlic Roasted Carrots

Ingredients:

  • 24 baby carrots, tops trimmed to 2 inches

  • 2 tablespoons olive oil

  • 2 tablespoons balsamic vinegar

  • 5 cloves garlic, minced

  • 1 teaspoon dried thyme

  • Kosher salt and freshly ground black pepper, to taste

  • 2 tablespoons chopped parsley leaves

Instructions:

  • Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

  • Place carrots in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

  • Place into oven and bake for 35-40 minutes, or until tender.

  • Serve immediately, garnished with parsley, if desired.

Recipe credit: https://damndelicious.net/2015/01/17/garlic-roasted-carrots/

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No-Bake Chocolate Peanut Butter Cookies

Ingredients:

  • 1/2 cup natural peanut butter

  • 1/4 cup honey

  • 1/4 to 1/2 tsp sea salt

  • 1/4 cup coconut oil

  • 1 tsp vanilla

  • 2 tbsp cocoa powder 

  • 1 cup quick cooking oats

  • 1/4 cup shredded coconut

Instructions:

  • Line a baking sheet with wax paper and set aside.

  • Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

  • Add quick cooking oats and mix well.

  • Add coconut and stir until completely combined.

  • Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

  • Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

  • Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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Happy Easter from our TransFit family to you!

Check out our website for blogs, inspiration, recipes, workouts, and so much 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

#MondayMotivation ✨

Sweet friends,

In honor of the Boston Marathon today, we wanted to inspire you with this amazing scripture! God has chosen to give you this race of life! Complete the course and give the honor and Glory to Him. The path will not always be easy; often, it is long and treacherous. We may want to give in. But, you have a finish line to cross! Ask the Lord for the strength and perseverance to finish strong!

To help keep you accountable, we are offering 10% off of our 1-1 sessions! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons for the next two weeks! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Check out this incredible arm and glute workout for runners! All you need is a stability ball and a couple of free weights. You can find this workout and so many more on our YouTube channel HERE. You can also find free workouts on our website HERE and app HERE!

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Try these wall postures to reset and revive your body after a run or workout! These poses are restorative yoga postures that allow the mind and the body to relax, relieving stress and tension. Here are 3 key benefits of doing these postures:

  1. Relaxation: These poses in combination with controlled breathing lead to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

  2. Stretches hamstrings and lower back: The angle of the body in these poses reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. In poses like Legs Up the Wall, the closer your hips are to the wall, the more stretch you'll create in your hamstrings.

  3. Facilitates venous drainage and increases circulation: Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

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Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a couple of weeks away! 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.

TODAY is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

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Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

  • 1/2 cup natural peanut butter

  • 1/4 cup honey

  • 1/4 to 1/2 tsp sea salt

  • 1/4 cup coconut oil

  • 1 tsp vanilla

  • 2 tbsp cocoa powder 

  • 1 cup quick cooking oats

  • 1/4 cup shredded coconut

Instructions:

  • Line a baking sheet with wax paper and set aside.

  • Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

  • Add quick cooking oats and mix well.

  • Add coconut and stir until completely combined.

  • Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

  • Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

  • Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

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Contact a TransFit Staff Member

Lisa Patton: Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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 one-on-one.

Blessings, 

Team TransFit

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💪 It’s Time! Let’s Make Change Happen!

Sweet friends,

Do you have goals you want to meet this spring? Are you ready for a transformation? Well, we are here to help you and to do that, we are going to keep you accountable! Accountability is the key to unlocking your transformation! We all have days when we make excuses to not exercise or eat healthy. However, having an accountability partner or community to motivate us on those days is what keeps us on track to meet our goals! Let TransFit be your accountability community!

Doing one thing alone won’t lead to transformation, but when you combine God’s power with exercise, nutrition, and encouraging accountability, anything is possible!

Our Team Wants to Meet with You!

HOW to make change happen: Our team wants to help keep you accountable by meeting with you! For a limited time, we are offering 10% off of our 1-1 sessions. To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, Caroline will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons. If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

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Don’t forget to keep filling out your April calendar! We posted an amazing arm and core workout yesterday— check it out on our Instagram HERE!

WHITE_FLYER_FFAM5K_1_600x.jpg

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a few weeks away! 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.

Monday is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

IMG_4073_600x.jpg

Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

  • 1/2 cup natural peanut butter

  • 1/4 cup honey

  • 1/4 to 1/2 tsp sea salt

  • 1/4 cup coconut oil

  • 1 tsp vanilla

  • 2 tbsp cocoa powder 

  • 1 cup quick cooking oats

  • 1/4 cup shredded coconut

Instructions:

  • Line a baking sheet with wax paper and set aside.

  • Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

  • Add quick cooking oats and mix well.

  • Add coconut and stir until completely combined.

  • Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

  • Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

  • Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

Screen_Shot_2019-03-22_at_10.41.08_AM_600x.png

Contact a TransFit Staff Member

Lisa Patton: Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

We can’t wait to see you COME ALIVE in the studio this month!

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 one-on-one.

Blessings, 

Team TransFit

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