june

Transformation Tuesday- NEW Recipes You Need to Transform Your Nutrition!

Sweet friends,

Summer can be extremely busy with schedules changing every day! We all know how difficult it can be to prepare, in advance, healthy meals and snacks! Just like with everyday life, preparation is key! Planning ahead, even in the summertime, can help you reach your nutrition goals and help you achieve the body, mind, and spirit transformation you desire! Check out two of our new, favorite recipes! You are going to LOVE THEM! 

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Summer Peach Salad

Total Time- 20 mins

Fresh peaches make the perfect easy summer salad. Pecans and a light honey vinaigrette drizzled on top make this the most incredible salad.

Serves: 6

Ingredients

  • 5 ounces  Arugula or Mixed Greens
  • 1-2 Peaches, sliced thin
  • 1 Nectarine, sliced thin
  • 8 ounces Fresh Mozzarella
  • ½ cup Pecans, chopped in half

Honey Vinaigrette:

  • ⅓ cup Olive Oil
  • 3 Tablespoons White Wine Vinegar (or balsamic)
  • 2 Tablespoons Honey
  • ½  teaspoon Salt
  • Pepper to taste
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Instructions

  1. Toast Pecans in oven 425 – 2-3 minutes
  2. In a small bowl, whisk olive oil, vinegar, honey, and salt to taste.
  3. On large platter or bowl, place greens, peaches, nectarine, fresh mozzarella, and pecans. Sprinkle sea salt over fresh mozzarella. Serve with honey vinaigrette. Enjoy! Add grilled chicken or salmon to make a complete meal.
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Classic Gazpacho

Loaded with tomatoes, cucumbers, red peppers, shallots, tomatoes, olive oil and sherry vinegar a delicious chilled soup. Low-carb, gluten free, dairy free, and Paleo friendly!

Servings: 10 servings

Calories: est 200 

Ingredients

  • 3 1/2 pounds ripe tomatoes 
  • 2 red peppers, seeds, veins and stem removed
  • 2 large shallots, skin removed, minced
  • 2 large garlic cloves, minced
  • 2 tablespoons extra virgin olive oil
  • 1 large English cucumber, skin and seeds removed
  • 3 jalapeños, seeds, veins and stem removed (1 for garnish to taste)
  • 1/4 cup sherry vinegar
  • 1 teaspoon Tabasco (and more to taste)
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 avocados for garnish
  • 1/3 cup cilantro for garnish
  • 2 green onions for garnish

Instructions

1. Wash, dry and remove the core of each tomato. Over a mesh colander with a large bowl underneath, use a spoon and scoop out the meat of the tomato, leaving the skin and flesh intact. Make sure all the juice, seeds and meat go into the colander. Set the hollowed out tomato aside.

2. Make sure the tomato seeds are removed from the meat, then put the tomato pieces into a food processor (or blender).

3. Using a spatula press, stir, and work to get all the juice through the colander, leaving the seeds behind. Discard the seeds and add the juice (should be about 11/2 cups) to the food processor or blender.

4. Add half of one chopped red pepper, half of one chopped shallot, 2 minced garlic cloves, and 2 tablespoons of extra virgin olive oil, and tabasco to the food processor. Blend until completely smooth. Pour this liquid into a large bowl and set aside

5. Finely chop the rest of the shallots and red pepper, jalapeno, cucumber, and tomato skin with flesh. Add to the bowl of tomato liquid, then stir in sherry vinegar, salt, and pepper. Place in the fridge and let chill at least 2 hours (longer would be better) before eating.

6. Meanwhile, finely chop the jalapeno, green onions, and parsley for garnish and refrigerate until soup is ready to serve. Slice and dice the avocado for garnish right before serving.  ENJOY!

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If you would like to set up a session with our Nutrition Consultant, Katie Woodall, or Registered Dietitian, Kaeti Shurling, to discuss your personal nutrition plan you can purchase a consultation or package on our website HERE or email us at transfitathens@gmail.com for more information!  You can also find FREE meal plans on our website HERE

Try these recipes sometime this week! Remember to email us at the end of the week with your June Squat Challenge calendars! You could be entered to win a MONTH of FREE SESSIONS! We are so proud of you and the way you have committed to living transformed this summer! 

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

Blessings,

Team TransFit  

Jumping for JOY- June Client Spotlight & Challenge Winner!

Sweet friend! 

The month of June we have encouraged you to light a fire within! We want to help you ignite the flame of passion for whole body health and wellness! Last week we challenged each of you to try the 5 Day Food Journal Challenge. We had so many amazing clients commit to 5-days of food journaling. Thank YOU for pushing yourself and committing to living transformed! If you didn't get to try the challenge last week, don't worry- it's never too late to start! Try it again this week! 

One of our clients, Joy Cooper took on this challenge and saw such transformation, as a result! Joy is an amazing mother and such a dedicated hard worker! You will see Joy and her beautiful daughter Hannah sweating together in the studio! They both always give 110% effort in and out of TransFit! Joy is dedicated to living transformed and has learned about the importance of accountability and dedication, even when it might be challenging! Joy has been food journaling and committed to our 5-day challenge! We are proud to announce her as our JUNE Client Spotlight and the Food Journal Challenge Winner! We are excited for you to read her journey and for you to see progress and total body, mind, and spirit transformation she is making one day at a time!  

 

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My name is Joy Cooper, I am a single mom to 3 AMAZING kids. We have been homeschooling for 9 years. I am a tutor with Classical Conversations, a VIPKID English teacher to children in China and a small group leader at Athens Church for a 9th-grade girls group.

I have been attending the TransFit luncheons, classes, and Bible study for the past few years but never very consistently. I wanted to be more consistent but I just couldn’t make it happen. I had even tried the “My Fitness Pal” app before but just could not commit to figuring out the daily meals and snacks.

A few weeks ago when Caroline mentioned that they were going to have a “My Fitness Pal” app challenge, it happened to coincide with my desire for change and accountability! So… I decided that I should try to figure out the app to track our food and water intake.  My daughter, Hannah, has been using the app for a year! She helped us figure out the app and plan out our meals for the first few days. I will say that once you figure out the first few days it does seem to get easier.  Hannah knew that I liked little treats at the end of my day so she had me add my “treats” in first so that I had enough at the end of the day for a treat. (piece of dark chocolate or a serving of Halo ice cream) When I first started using the App, I was AMAZED at how many things that I would just pick up and eat throughout the day. The App is a great accountability partner! 

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I now have set a goal to go to 3 TransFit classes a week. I plan ahead and make my schedule fit around the classes. I love the encouraging atmosphere and people at TransFit. At the end of every session when we are stretching and relaxing with music that encourages our hearts and God’s Word proclaimed over our lives, I am refreshed and ready for what God has planned for the day.  One of my favorite verses is from Psalms 34:5 “Those who look to HIM are RADIANT; their faces are never covered with shame.” Every time I leave TransFit I am reminded to “look to Him”.  God is the one that inspires me and encourages me but he uses the sweet ladies of TransFit to remind me of just how good He is and how much He loves me! I LOVE worshiping my Heavenly Father with these ladies each week in the TransFit Studio.

Here are a few of Joy's favorite things: 

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My favorite foods right now are the Halo “Candy Bar” ice cream, Oatmega bar “chocolate coconut”, Hint “mango grapefruit” water and Trader Joe’s “Cowboy Quinoa veggie burger. I have been making a salad with the veggie burger, romaine lettuce, grape tomatoes, mini cucumber, 1/2 cup of fresh salsa from Sam’s and a Tsp of sour cream.  

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Joy, we are SO proud of YOU! Keep taking it one day at a time, planning ahead, staying accountable and keep motivated to reach your goals!

Ladies, may we feel encouraged to make June our best yet! We look forward to seeing you in the studio this week!

Don't forget about our SUMMER SIZZLER SALE! 20% off ALL MERCHANDISE with the code SIZZLE on Etsy or in store! Sale ends SOON!

Remember to sign up for group sessions or 1-1 sessions on our FREE app! If you can't make it to the studio this week, you can find great recipes, workouts, and inspiration on our app and website! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Keep the Fire Burning-The 5 Day Food Journal Challenge is Almost Over! Finish STRONG!

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It's Day 4 of the Food Journal Challenge! We've been so energized by the responses we have received thus far, and we are excited to see what the rest of June will have in store for us! We are stronger together ladies! Remember that it's never too late to start changing your life for the better- start the My Fitness Pal Food Journal Challenge today or and if you already started let's finish the week STRONG!

Two favorite truths to encourage you to give your best and never give up! 

James 1:2-4  “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

James 1:12  “Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”

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Let's fill our mind with positive thoughts and inspiring goals and give our best for the remainder of June! Just because the food journal challenge will be over, doesn't mean you have to stop being accountable for your nutrition! Keep challenging yourself to journal your food daily!

We are so proud to have so many hardworking friends!

On Saturday, please email, text, or tell us that you completed the food journal challenge! You can email us at transfitathens@gmail.com. We will collect all the names of all our participants and then put all the names in a jar for a raffle for $100 credit towards sessions! We are so proud of each of you who have participated! Keep up the hard work! You are living transformed!

This week we are offering YOU a SPECIAL SUMMER deal on all inspirational merchandise!  Today through Thursday, June 21, you can use our code SIZZLE for 20% off all merchandise, in-store and on our Etsy pageYou can use this code at checkout to receive your discount! 

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If you need any help planning meals, remember that we have a week meal plan on our website FOR FREE! You can also email us to schedule an appointment to meet with our registered dietitian! Check out our website HERE for a nutrition package that fits your needs! If you have any questions, please do not hesitate to contact me at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Want Toned Legs for the Summer?! We've Got The Perfect Workout For YOU!

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Ladies! 

June is off to an amazing start! WOW! You sure have lit a SPARK inside, let's keep the fire burning as we continue daily to be ALL IN! We are so proud of each of you. Thank you for committing to living transformed! Today, we wanted to share one of our favorite leg workouts! The Transformer Sculpted Leg Workout will ensure that you will sculpt those legs and tone them for the summer. Check out the video below to follow along! Don't forget that we have a HEALTHY LIVING tab on the website where you can find FREE recipes, meal plans, workouts, and workout videos! You can also check out the TransFit app for workouts, recipes, and inspiration

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We hope that you have lit a SPARK inside to live transformed this June! Don't forget about our NEW summer sessions!

TUESDAY AND THURSDAY @ 9:30 AM- HIIT CARDIO

WEDNESDAY @ 6:30 AM- HIIT CARDIO

MONDAY, TUESDAY, WEDNESDAY, THURSDAY @ 4:30- TRANSFORMERS

Sign up for all sessions in advance on the FREE TransFit app, so that we can prepare the sessions specifically for you! 

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You can live transformed! Let's make this June our best month yet! 

Don't miss out on our giveaways, posts, inspiration, and more on Instagram! Make sure you are following us, @transfitathens for weekly giveaways and more! We also have highlights of our favorite recipes, post-workout snacks, an exercise of the day, and daily inspiration on our Instagram page! Follow for a chance to win FREE sessions and merchandise! 

If we can help you achieve your goals for this June, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Join Us For The Food Journal Challenge! One Week of Food Journaling Accountability To Transform You!

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Sweet friends!

This week we want to challenge you to a week of accountability with your nutrition! We are challenging each of YOU to a 5-day Food Journal Challenge! Take this challenge with us and submit your journal at the end of the 5 days and be entered in to WIN $100 CREDIT toward sessions! Check out the details below!

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What is the challenge?

Keep a food journal starting Monday and going through Friday, 5 DAYS! Download the MyFitnessPal app and log your food, outlining the details of your meals and snacks throughout the day.

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Why take the challenge?

Using a food journal is the number one way you can take control of your healthy lifestyle. Everyone struggles with what we put in our mouths and self-awareness helps us to realize what food and beverages we are actually fueling our body with daily. Journaling is an amazing tool for weight loss, assessing a food intolerance, or to treat a deficiency.  We have seen the MOST effective results with our nutrition clients who have kept a food journal and showed it to us weekly! The week of accountability is one important key to unlock your success in reaching your personal goals. You can live anywhere and take this challenge. If you have time to whine about your body, you have time to write down what you ate during the day. No excuses, friends, you CAN DO this challenge! You bite it, you write it!  We are here for you and will be your partner in this journey! Let’s do it – start today, be honest, and you will see results!

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5 Helpful Tips to Get Started on the Food Journal Challenge!

  1. Download the MyFitnessPal app and create an account! You can also do a handwritten food journal if you don't care for the app.
  2. Commit to doing the food journal every day for 5 days.
  3. Write down 3 goals for the week right now, and tell someone else out loud your goals!
  4. Be honest! We are not judging you on what you eat- the challenge is for you to become a healthier person and by journaling, you will gain a greater awareness of what you are eating daily!
  5. Clean out the pantry and refrigerator.  Start the week off right; any food or beverages that are tempting to you- TOSS! You don’t need it and neither does your family! Start the week fresh with a clean refrigerator and pantry so that you can restock with fresh fruits, vegetables, and whole grains. YES, YOU CAN! 
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We believe in YOU! You CAN commit to 5 days of food journaling! We want to provide you accountability! Encourage one another to take the challenge and share your food journals with one another. Accountability is a key to your success! Let's do it, ladies! 

Reminder! We have a FREE meal plan and recipes on our website under the Healthy Living tab of the website! Also, if you're on vacation check out our workout videos on YOUTUBE

Email us at transfitathens@gmail.com if you have any questions or would like to schedule a 1-1 with one of our Personal Trainers or Nutrition Consultants to help you reach your health goals! We are here to serve you! 

Blessings, 

Team TransFit

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DRUMROLL... Our May Transformation Challenge Winner Is...!!!

Happy Tuesday, friends! 

We hope that your week is off to a great start - we want to help you light that SPARK!  May quickly came to an end, and we were so thrilled to see all of your total transformations in the May Total Transformation Challenge! Thank you! WOW, each of you worked so hard and were truly devoted to living transformed!!! We are excited to announce our WINNERS! 

DRUMROLL...

Our May Total Transformation Weight Loss Challenge Winner is...

HOLLY GARCIA! 

Holly Garcia! 

Holly Garcia! 

Holly pushed herself this May and committed to the May Transformation Challenge! Holly, we are so proud of you! Thank you for inspiring us to live transformed! 

So many of you were so generous to donate, that our top 5 winners won a large monetary prize!! 

2. Jennifer Christenberry

Jennifer Christenberry and family 

Jennifer Christenberry and family 

3. Jennifer Rickard

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4. Cress Johnson

Cress and her daughter, Read

Cress and her daughter, Read

5. Leah Hobbs

Leah Hobbs

Leah Hobbs

Our May Transformation Calendar Challenger Winner is...

KAREN PAVAO! Way to go ladies for getting those points on the calendar! 

Thank you for committing to our May Calendar Challenge! We are so proud of you and your dedication to healthy living. 

Don't worry if you missed our May Transformation Challenge! We just started our June Squat Challenge! Download the calendar HERE and complete the challenge this month for a chance to win a MONTH OF FREE SESSIONS!

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In case you missed the Friday email, we are offering a FREE summer meal plan and recipes on the website HERE! Click HERE to download!

Next week, in addition to our squats we are challenging YOU to our 5 DAY My Fitness Pal Challenge. This will be a food journal challenge through the My Fitness Pal app! We will start all together next Monday for added accountability! Go ahead and download the My Fitness pal app HERE! We hope you will join us for the weekly challenge! 

We believe in you! Let's make this June our best, yet! If you need help lighting that SPARK inside of you schedule a 1-1 with one of our trainers! We would love to help you reach your whole body health goals!

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

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Need To Light YOUR FIRE? Here's How To Ignite A New Fire In You This June!

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It's time to turn the heat up! In the TransFit studio, your home, your workplace, or vacation destinations! I love the theme for the month of June! Light a Fire in me!!!

 Our prayer for each of you this month is to light a flame of passion in YOU for your whole body health journey! Enjoying exercise, eating nutritious foods, drinking water, and staying focused on what really matters in life. I know many of you are in and out of town for the next two months, but try to get in 2-3 strength workouts and 3-4 cardio workouts each week! Spice up your workouts with our new HIIT Cardio Sessions! You can go the HEALTHY LIVING of our website for FREE recipes and workouts! 

To help you light your fire, here is a NEW FREE summer meal plan!

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Keep checking our emails and blogs to see the announcement of our May Transformation Challenge WINNER! If you missed our May Transformation Challenge, don't fret! This month we are challenging you to a squat challenge! Let's tone and strengthen our legs and glutes for the summer! Each day you will complete a set number of squats! By the end of the month, you will feel stronger and determined to add squats to your daily routine! Not only is this a great way to strengthen your lower body, but the clients who consistently adhere to the challenge will be entered into a raffle to receive a MONTH OF FREE SESSIONS! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge.

Let's relight the flame within! Set a goal to complete the squat challenge! Continue working hard this week, getting in your workouts and cardio!

Don't miss our NEW summer sessions and session times! 

TUESDAY AND THURSDAY @ 9:30 AM- HIIT CARDIO

WEDNESDAY @ 6:30 AM- HIIT CARDIO

MONDAY, TUESDAY, WEDNESDAY, THURSDAY @ 4:30- TRANSFORMERS

Sign up for all sessions in advance on the FREE TransFit app, so that we can prepare the sessions specifically for you! 

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Thank you for your feedback on our client survey! If you haven't filled it out yet, it's not too late! Click HERE for the survey! 

In response to your request for more accountability via the awesome survey responses, Caroline will be offering a limited number of FREE 25 minute accountability check in 1-1 sessions on Monday afternoon from 2-6 PM! These sessions are limited. Book your session by emailing caroline@transfitathens.com. If Monday does not work for you, please email Caroline for any other availability. Summertime is a great time to reset goals and assess your fitness routine. We would love to schedule 1-1 with you. You can book these sessions on the app or email us for other availability. Remember, our trainers would be happy to do weigh's and body comp anytime you need!  We want to help you transform!

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 If you have any questions or would like assistance with your goals, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Live Transformed on Vacation- Tips from Katie Woodall

Ladies,

I hope your summer is off to a great start! Can you believe it’s almost July! You’ve worked so hard all year long toward reaching your goals, and now you’ve earned some much needed relaxation time for yourself and your family — time to refresh, reconnect and reset all things body, mind and spirit!

It’s tempting anytime you travel, to let go of all your goals and take a break from exercise and healthy foods. But why does it have to be that way? It doesn’t! Your TransFit team wants to encourage you to travel with your goals in mind and let your vacation be just as much a part of your transformation journey!

Today, I’m excited to share with you three simple ways to stay on track during your summer travels!


1. Keep moving!

No, I’m not saying you have to forfeit those lazy mornings (of course, I love sleeping in, too!) But, I am encouraging you to stay active! You may be missing out on your 55-minute Transformer sessions, but you can keep your heart pumping with a few sweat sessions on your trips!

When I’m preparing for a trip, one of the first things I pack is my favorite gear! Running shoes, of course! And at least two-three sets of workout clothes depending on how long I’m away from home. Or you can always take brisk walks anywhere! Pick your favorite way to sweat, whether it’s on the tennis court, hiking, biking, swimming or whatever it may be — just be prepared to move!

Include your family in these activities! After all, this is a great way for you to set an example for your spouse and kids! Challenge them to a few of your favorite strength training moves, for instance, see who can do the most push-ups or hold a plank the longest! 

Set a goal to exercise 30 minutes each day, or get in three workouts during your trip. It’s your choice! Make sure you add in a rest day, or visit a local yoga studio!

2. Stay hydrated!

Keep a water bottle with you everywhere you go, even on the beach! Especially on these hot summer days, you need water more than ever! It’s easy to get dehydrated while traveling, so push yourself to drink 1-2 cups more than usual. Your skin will thank you, too! Add some fresh fruit to your water bottles to give your water extra flavor and leave you thirsting for more! Try fruits like kiwi, strawberries or oranges.

3. Choose wisely!

Think about how you want to feel when you return home! Do you want to come home refreshed, energized? Choose healthy foods as much as you can during your vacay! Go for clean, lean and green foods whenever possible!

When eating out, look for grilled, blackened, roasted and baked options, and try to order a green vegetable!

Pack healthy snacks to avoid sugary treats while you’re on the road or in the air.  I always empty our fruit baskets at home before a trip, packing leftover bananas, apples or blueberries.

Here are a few of my favorites for my upcoming trip…


Ladies, living transformed is what it’s all about! You can set goals and exercise year round, vacations and all! It’s making the choice every day to live transformed! Continue to be the bright light to your family and all those who are around you! Enjoy your time away this summer, and know that your TransFit team misses you while you’re away, but always cheering you on where ever you may be! 

We will be closed Saturday and next Monday and Tuesday for the Fourth of July! We hope that you can use these transformational tips to help you lived transformed on the 4th of July!

Blessings, 

Katie and Team TransFit

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Amazing Client Spotlight: Kathryn Rodrigue

Sweet friends, 

We hope that you had a wonderful weekend and got to celebrate the dads in your life! The month of June we have challenged you to light a fire within and to ignite the flame for passion of whole body health and wellness! We believe in you and hope that you will feel encouraged and inspired this month. Today, we want to encourage you with a story of transformation! Our client spotlight for June is Kathryn Rodrigue!  

Kathryn came to TransFit over 6 months ago and when we talk about lighting a flame within- that is what has happened to her! A fire has been lit and she is truly living transformed! Kathryn has a beautiful glow inside and outside that is radiating and she is an inspiration to so many women! What I love about Katheryn is her dedication and consistency! She has been diligent with her strength workouts, cardio workouts, nutrition, and water and has lost over 10lbs and 10% body fat! Congratulations Katheryn for giving your best each and everyday! Hard work does pay off and we are so proud of you! 


I have never been a "gym person"; never been a member of a gym or joined any group exercise classes. So when my sweet friend, Bonnie Chambers, ask me to join her for a free Transfit class supporting Mercy Heath Clinic this past November I was a little skeptical. So much so that when I pulled in the parking lot that evening and there weren't any parking places I turned around and headed back home! Bonnie called to ask where I was and when I told her what I'd done she said, "Turn around!! I am standing in a parking place just for YOU!!". Luckily I did turn around and I haven't looked back since!

I immediately fell in love with TransFit. The positive vibe that radiates from Caroline is electrifying. How can you NOT want to workout with her?! I started out in the Small Group classes and now enjoy the Transformer classes 2-3 times a week. But it's not just to classes I love. It is truly the entire mindset of living transformed. You have to buy into the lifestyle change. Eating more greens; drinking more water; making healthier decisions. It's not easy at first, but once you commit to the change, it's an amazing feeling. 

In addition to the Transformer classes I try to get in at least one day of tennis and I also workout with Tracy Bryd who helps to keep me on my new healthy lifestyle track! I also enjoy walking our sweet dogs, Bailey and Bogey.

My accountability partners are a must! I am regularly texting with Amy Chisholm and Lisa Hollingsworth about what classes we are going to book for the week. During the school year the 8:20 Tuesday/Thursday class was our go-to. Jacelyn McCall is also an awesome workout friend! She's an 8:20 T/Th girl and my Saturday 8am session buddy. We've even talked each other into a 5:30am (the horror!) class a few times...but that's not a regular thing for me!

Caroline and her team are so positive and motivating. I am constantly getting encouraging text and emails from the TransFit Team and they really do make me want keep going strong! And she always seems to send them when you need them the most.

Funny story.....I was headed home one Sunday afternoon in March after a girls weekend in Beaufort, SC. While driving on I-20 towards home I had been thinking about the Dairy Queen on the exit I was getting off. I had planned on pulling through for a "mini" Heath Blizzard. I'd been dreaming about this Blizzard for about 60 miles. As SOON as I pulled in the parking a text pops up from Caroline. She was telling me to finish the weekend strong and to get in an extra walk that afternoon and she looked forward to seeing me that week. How could I eat a Blizzard after that message?? I'm telling you, her timing is spot on.

I am so thankful Bonnie stood in that parking place for me on that Thursday in November. I seriously can't imagine my life without Transfit now. It's a special place, full of special ladies and I am happy to be a part of it!

One of favorite healthy recipes:

White Chicken Chili

Ingredients

·       4 skinless, boneless chicken breasts

·       4 cups chicken stock

·       1 clove garlic, minced

·       1 medium onion, diced

·       1 (15-ounce) can white beans, drained

·       1 (4-ounce) can diced green chilis, with liquids from chilis

·       1 teaspoon dried oregano

·       1 teaspoon ground cumin

·       ½ teaspoon chili powder

·       1 teaspoon salt

·       1 teaspoon ground black pepper

·       1 teaspoon chopped fresh oregano

 

Slow Cooker Instructions:
Add chicken, chicken stock, garlic, onion, chilis, oregano, cumin, chili powder, salt and pepper to a 6-quart slow cooker. Cook for 8 hours on low. Shred chicken with two forks and stir in white beans and fresh oregano and cook for another 10 minutes. Serve.

One of my favorite snacks is Emerald's Natural Almonds & Walnuts 100 calorie packs. I keep them stashed in my purse and car!

To help meet my water goal of 80-100 ounces of water a day I fill up a 96oz pitcher of water at night before bed and put it in the fridge for the next day. Also, drinking from a straw helps it go down a little quicker too!

 


Kathryn, we are SO proud of YOU! Ladies, may we feel encouraged to make this month our best yet! We look forward to seeing you in the studio this week! Remember to sign up on our FREE app! If you can't make it to the studio this week, you can find great recipes, workouts, and inspiration on our app and website! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Light a Fire in YOU! Join our June Squat Challenge!

It's time to turn the heat up! In the TransFit studio, your home, your workplace, or vacation destinations! I love the theme for the month of June! Light a Fire in me!!! Our prayer for each of you this month is to light a flame of passion for your whole body health! Enjoying exercise, eating nutritious foods, drinking water, and staying focused on what really matters in this life. I know many of you are in and out of town for the next two months, but try to get in 2-3 strength workouts and 3-4 cardio workouts each week! You can go the TRANSFORM tab of our website for FREE recipes and workouts! Here is one of our favorite squat workouts to transform those legs and glutes! 


This month we are challenging you to a squat challenge! Let's tone and strenghten our legs for the summer! Each day you will complete a set number of squats! By the end of the month, you will feel stronger and determined to add squats into your daily routine! Not only is this a great way to strengthen your lower body, but the clients who consistently adhere to the challenge will be entered in a raffle to receive a MONTH OF FREE SESSIONS! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge.

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Let's relight the flame within! Set a goal to complete the squat challenge! Continue working hard this week, getting in your workouts and cardio! The studio will REOPEN June 5 at 5:30 AM! We look forward to seeing YOU! If you have any questions or would like assistance with your goals, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit