🔥ABSolutely Exciting March News⚡️

Sweet friends,

We are so excited to help you transform during March! Spring is almost here, March will be all about maximizing your whole body health. Commit to reaching your goals and filling out that ABSolutely awesome March calendar!

With Spring Break in full swing, it may feel like exercise is not an option. But don’t worry— we have plenty of workouts you can do anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Even during the busiest weeks of the year, you CAN stay on top of your nutrition. Let meal prepping at the beginning of each week help you stay accountable and on track! We are kicking off March with a new salad recipe that is healthy, delicious, and nutritious. The Baked Chicken Kale Apple and Quinoa Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

Baked Chicken Kale Apple and Quinoa Salad

Ingredients:

• 1 lb chicken breast

• 1/2 cup tricolor dry quinoa

• 6 cups slightly packed chopped kale (it will take about 1 1/2 bunches. Remove thick ribs before chopping, 6 oz chopped)

• 2 crisp sweet apples, cored and chopped* (I used gala apples)

• 1 cup walnuts, lightly toasted and roughly chopped

• 1/2 cup dried cranberries or rasberries

• 4 oz goat cheese, crumbled

Dressing Ingredients:

• 1/2 cup olive oil

• 1/4 cup fresh lemon juice

• 2 Tbsp honey

• 1 1/2 tsp dijon mustard

• Salt to taste

Instructions:

• Bake the chicken breasts: Place in the oven on 400 degrees for 35 minutes

• Cook quinoa and cool: Cook quinoa according to directions on package and cool completely. 

• Whisk dressing ingredients: While quinoa is cooling, whisk together olive oil, lemon juice, honey, dijon and salt in a jar or bowl. 

• Pour 3/4 dressing over kale, chill: Add kale to a salad bowl, whisk dressing once more then pour 3/4 of the dressing over kale and toss until kale is evenly coated. Cover bowl and chill 15 minutes (adding the dressing and letting it rest helps soften kale a bit).

• Toss in remaining mix-ins and dressing: Remove salad from refrigerator, add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add goat cheese and toss just lightly. 

• Serve or store covered in refrigerator for up to 4 hours (see notes).

This salad is filled with so many amazing ingredients to nourish your body! Olive oil and walnuts provide healthy fats; these are essential to give you energy and support cell growth. Chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Quinoa is a gluten-free, high protein, plant-based food that provides smart carbs, fiber, and protein. 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. Apples help the digestive system, increase energy, and keep the doctor away🤩

4-Week Spring Meal Plan

Are you feeling energized and motivated to continue fueling your body, mind, and spirit after the TransFIVE No-Sugar Challenge?

Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

March News

We want you to help you ABSolutely Maximize March! Pick up your March calendar challenge in the studio and make it a priority to fill this out each day of the month, with the ab exercise you did daily. We suggest that you print it out and put it on your fridge, bathroom mirror, a bulletin board, or somewhere you will see it everyday. We believe YOU CAN!

ABSolutely Strong

Start off your month on the right ab (😆) and give this killer workout a try! Fire up the core and get the heart rate up in a matter of minutes. This will leave you feeling strengthened and empowered.

NEW Bible Study

After an incredible 6-week Bible Study where we read through Rhythms of Renewal by Rebekah Lyons, we were inspired to continue diving into the Word and invest in our relationship with the Heavenly Father. We are so excited to start a study focused 1&2 Kings, called Trustworthy, by Lysa Terkeurst. Join us in “exploring the deeply applicable Scriptures that will teach us how to truly trust God.”

In this study you will learn to:

• Identify and challenge doubts in the one true God.

• Loosen your grip of trying to control people and circumstances in your life

• Explore how the Old Testament applies to our lives today.

• Learn to trust in the goodness and faithfulness of God.

This study will start on March 5th, from 12:00-1:00pm and meet in the TransFit studio. Sign up on the APP for this FREE community bible study.

TransFit Girls

Every Wednesday, TransFit Girls meets at 4:30pm in the TransFit studio. Sign up on the app.

Fit for a Miracle 5K

Our SECOND annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 3, 2020 at 4:30 pm. We will also have a Miracle Mile (1 mile fun-run) at 4:00 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 Summer Camp. If you or your business would like to help sponsor this event please email us 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 one-on-one.

Blessings, 

Team TransFit

💫It’s Time to Be Apart of Something Amazing

Sweet friends,

2020 is off to a great start! Are you feeling like you are ready to be apart of something bigger? Something that will impact the lives of others?

We are challenging and encouraging you to take a leap of faith and step into a new opportunity that will give back, make an impact on the local community, and fill your heart AND your spirit.

Join the committee team for our 2nd-annual Fit for a Miracle 5K benefitting Extra Special People!

Fit for a Miracle 5k Committee

After such an incredible event last year, where we were able to raise close to $18,000, we are absolutely thrilled to host our 2nd-annual Fit for a Miracle 5k benefitting ESP, with bigger goals this year, but we won’t be able to pull it off without YOUR help.

The race is dedicated to helping the Athens community live transformed in body, mind, and spirit. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

ESP creates ​opportunities for people with disabilities and their families to engage connect and thrive ​through summer camp, after-school and family support. The ESP Miracle League will provide transformative experiences for individuals of abilities to thrive​ through the magic of accessible play and inclusive baseball. The ESP Miracle League complex will include a rubberized baseball field, inclusive playground, and splash-pad.

Committee Roles:

Below are some roles that need to be filled within the committee in order for us to pull off the Fit for a Miracle 5K:

• Networking

• Design/Marketing

• Organizing Volunteers

• Registration

• Execution

• Fundraising/Support

• General Planning

• Sponsorship

  If any of these roles sound like something you could take on, we would love for you to pray about it and join us for our first committee meeting on Wednesday, January 29th, at 11:30am in the TransFit studio.

Thank you in advance for your contribution to this incredible event.

We are expectant for the impact of this year’s Fit for a Miracle 5k.

It is not too late to set your goals for 2020.  

A new year gives you time to start fresh with your goals. Let's not look back at the past and “what we should have done”, but rather look to the present moment and the future. Setting goals will allow you to focus on what you want to accomplish—your dreams and your passions. Setting goals and completing action steps will help you to make what seems impossible, become possible!  

Our Holiday Extravaganza winner, Julie Bayne, recommended this salad, so give it a try!

If you didn’t get a chance to check out her spotlight, click HERE. You will want to read her transformation story!

Famous Crunchy Cashew Thai Quinoa Salad

Ingredients:

• ¾ cup uncooked quinoa

• 2 cups shredded red cabbage, depending on how much crunch you like

• 1 red bell pepper, diced

• 1/4 cup diced red onion

• 1 cup shredded carrots

• ½ cup chopped cilantro

• ¼ cup diced green onions

• ½ cup cashew halves or peanuts (honey-roasted is good)

• Optional: 1 cup edamame or chickpeas

• Fresh lime, for a bit of tang

  For the dressing:

• ¼ cup all natural peanut butter

• 2 teaspoons freshly grated ginger

• 3 tablespoon gluten-free soy sauce or coconut aminos

• 1 tablespoon honey (use agave or pure maple syrup if vegan)

• 1 tablespoon rice vinegar or red wine vinegar

• 1 teaspoon sesame oil

• 1 teaspoon olive oil or more sesame oil

• Water to thin, if necessary

Instructions:

1. To cook quinoa: In a medium saucepan, bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

2. To make dressing: Add peanut butter and honey or agave to a medium microwave safe bowl; heat in microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

3. Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively you can save the dressing for later and add when you are ready to eat; however the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.

4. Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges, if desired.

Winter Meal Plan

Having a hard time figuring out how to eat wisely and stay on track with your nutrition goals? No need to worry!

We’ve got you covered with some meal planning inspiration.

This is a whole weeks worth of balanced nutrition that will keep you energized and satisfied throughout any day! Carve out at least two hours to prep your meals for the week and then experience the convenience of not stressing over what to eat! If you need more nutrition assistance, reach out to our Registered Dietician, Kaeti Shurling, today! 

Monday’s Modified MLK Schedule

TransFormer Sessions

5:30am

9:30am

6:00pm

Celebrate each small victory for the rest of January. You CAN reach that goal, run that extra mile, swap a Coke for water, or make it in the studio one more day a week. It may not be easy, but it will be worth it. Commit to your dreams and goals today! 

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

Join us for Bible Study on Thursday's at 12pm in the TransFit studio. It is never too later to join in. We would love you to join us! 

Please 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 with a Personal Trainer, Running Coach, or Dietician!

Blessings, 

Team TransFit

✨ Here’s How to Finish March with Energy!

Sweet friends,

WOW— what an incredible month we’ve had in the studio! We are so excited about the beginning of spring and warm weather. Take some time to enjoy God’s blessings by going for a run or walk outside!

Don’t forget to turn in your March calendar when the month is over! We want to see how you stayed ABSolutely committed this month! You can bring your calendar in to the studio, email us a picture to transfitathens@gmail.com, or text a picture to our staff. When you complete a monthly challenge and turn your calendar in, we reward your hard work with a prize!

We wanted to encourage you this morning to stay committed. Let’s run stronger together whatever race, whether it be the race of today or a real 5k, with perseverance, endurance, and heart!

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfector of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful me, so that you will not grow weary and lose heart.” Hebrews 12:1-3

Whether we are physically running or not, we all run the race of life and give the honor and glory to God. Often, we are exhausted and want to quit but we have a finish line to cross so we must finish strong! He gave us these bodies and asks us to care for them, which we do by viewing exercise as a form of worship. Let us soak in the richness of the world He created!

We hope you can join us for our lunch and learn on Thursday! Additionally, we have exciting news beginning next week, April 3rd! Pam Adams, our director of Spiritual Development and Outreach, will be leading a prayer walk every Wednesday in April at at 9:30 am. Stay tuned for our April news blog for more details!

Wall Postures

Click the button above to download this flyer and save or print it for future reference! 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.

Wednesday is the last day to register for the Lunch & Learn!

The event will be on Thursday, March 28th. During this luncheon, we will cover safe and 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! TransFit Registered Dietician Kaeti Shurling will teach us about the best foods for runners. We will also have Fleet Feet Athens and Lululemon here as guests! Lululemon is bringing new sports bras for runners. You do not want to miss this!

The cost to cover lunch is $10. You can register on the free TransFit app under Special Events!

Congratulations to our incredible marathon runners— we are SO proud of you! These ladies went down to Ormond Beach, FL to run the Tomoka Marathon over the weekend. They set a great example for us on using our bodies to worship our amazing God! Let’s take the dedication and drive we learn while training and apply it to the real life marathon we run each day for Christ!

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!

We can’t wait to see you in the studio throughout the rest of this week! We are finishing March strong and full of energy!

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

🧘‍♀️ Three Ways to Recover Post-Workout and Every Day!

Sweet friends,

We had such an incredible week in the studio with you! You inspire us to stay committed each day and we love helping you transform. We have one week left in March and we are so excited to see your March calendar filled out! Let’s finish March strong! Remember when you send us your completed calendar at the end of the month, you will win a prize!

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. Whether you are training for a 5k, marathon, or every day life, we all need to spend time recovering and resting in God’s truth!

Below are three ways to recover post-workout or at any point during your day!

Take a Magnesium Supplement

Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels and blood pressure, and making protein, bone, and DNA. Get our favorite magnesium supplement on amazon HERE! Take this Natural Calm supplement at night before bed for best results. Here are just a few health benefits of magnesium!

1. Bone Health

   Magnesium is important for bone formation. It helps assimilate calcium into the bone and plays a role in activating vitamin D in the kidneys. Vitamin D is also essential for healthy bones. Optimal magnesium intake is associated with greater bone density, improved bone crystal formation, and a lower risk of osteoporosis in women after menopause.

2. Calcium Absorption

   Calcium and magnesium are important for maintaining bone health and preventing osteoporosis. Without magnesium, a high intake of calcium can increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones.

3. Diabetes Prevention

   Magnesium plays an important role in carbohydrate and glucose metabolism, so magnesium status can also impact the risk of diabetes. Several studies have associated a higher intake of magnesium with a lower risk of diabetes.

4. Heart Health

   Magnesium is necessary to maintain the health of muscles, including the heart. It is also crucial for the transmission of electrical signals in the body. Adequate magnesium intake has been associated with a lower risk of atherosclerosis, a fatty buildup on the walls of arteries, and hypertension (high blood pressure).

5. Preventing Migraine Headaches

   Small studies have suggested that magnesium therapy may help prevent or relieve headaches, but the amount likely to be needed to make a difference is high. It should only be administered by a health professional.

6. Alleviating Premenstrual Syndrome

   Ensuring an adequate intake of magnesium, especially combined with vitamin B6, may help relieve symptoms of premenstrual syndrome (PMS), such as bloating, insomnia, leg swelling, weight gain, and breast tenderness.

7. Relieving Anxiety

   Reductions in magnesium levels, or changes in the way that it is processed, have been linked to increased levels of anxiety. This appears related to activity in the hypothalamic-pituitary-adrenal (HPA) axis, a set of three glands that control a person's reaction to stress. Research has shown that a low-magnesium diet may alter the types of bacteria present in the gut, and this may impact anxiety-based behavior.

Stretching

We always encourage you to stretch after each workout because active recovery (stretching) is essential to recovering and helping your muscles relax! As we work out, we tear our muscles (little tiny tears, but tears nonetheless) and the way our body gains strength in our workouts of any kind is through healing and repairing those tears.  In turn, we end up with strengthened, lengthened, toned, and more flexible muscles. Our stronger muscle tissue is also less prone to injury or strains. This happens a small amount at a time, so daily practice is the best and quickest way to see results in your flexibility and strength. Below are three benefits of stretching as a form of recovery!

1. Stretching improves your flexibility and range of motion.

Exercising can cause muscles to become tighter than normal, so your range of motion decreases. As a result, your body can become more prone to injuries. Therefore, it is crucial to increase your flexibility to help improve your body's strength, balance, and health.

2. Stretching can improve your mobility and your performance in activities.

As you stretch, you are lengthening your muscles and increasing the blood flow to your muscles. It will then become easier to work those muscles while exercising and will allow your muscles to work effectively.

3. Stretching allows you to clear your mind and thoughts.

It is easy to recognize stress, but sometimes we forget about the toll stress can put on our bodies. Stretching daily will allow your mind to focus on something other than your to-do list or schedule for the day. Your body is able to concentrate on what is important, allowing the mind to recharge.

Rest in God’s Truth

We ask ourselves often, how can we transform our minds? Rest is a pillar of health we know we need, but don't prioritize. Rest is vital to the rhythms of our life. Rest is a gift from God which serves specific physical, mental, and spiritual purposes. 

We can honor God with our bodies when we take intentional time to rest, reflecting on our many blessings with having grateful hearts and acknowledging our dependence on Him.

Check out a past blog with more information on how to improve your rest and sleep habits HERE.

Our March Lunch and Learn is this Thursday, March 28th! It’s not too late to register! During this luncheon, we will cover safe and 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! TransFit Registered Dietician Kaeti Shurling will teach us about the best foods for runners. We will also have Fleet Feet Athens and Lululemon here as guests! You do not want to miss this!

The cost to cover lunch is $15. You can register on the free TransFit app under Special Events!

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!

Join us for yoga every Friday at 9:30 am to focus on recovery and stretching after a long week! You can sign up on our 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 one-on-one.

Blessings, 

Team TransFit

🏃‍♀️Run Faster and More Efficiently Today— Here’s How!

Sweet friends,

We are so thankful for another amazing week in the TransFit studio and we are ready to inspire and encourage you! March is full of so many fun events, including our Lunch and Learn! In honor of the Fit for a Miracle 5K we have coming up May 4th, we are hosting a Healthy Running Lunch & Learn. Our Transfit Staff and running experts will lead this luncheon, teaching us how to run or walk faster and more efficiently no matter how experienced we are!

During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. Come ready to be active and practice form drills! 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! Whether you are a beginner or experienced runner, we can all learn and benefit!

You can register for this event on the TransFit app under Special Events by clicking the button below!

We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We hope to see you in the studio this week! The days you aren't in the studio, try to get in an extra walk or run. Text or email us pictures and tag #transfitrunning in your posts. We are stronger together, ladies!

If you have a goal to run a race, improve your form, or start running, schedule a 1-1 session with Lisa to help you achieve your goals! You can purchase a session on our website HERE or app HERE. Email Lisa directly HERE if you have any questions.

Are you in a rut or do you desire to feel stronger while walking, jogging, or running? We have heard this comment often in the studio as the sun starts to shine and we want to be out enjoying nature on foot. We want to challenge you and ask that you commit to making one healthy habit a priority today.

When we run or walk, the glutes hold our pelvis level and steady, extend our hip, and propel us forward. The glutes also keep our legs, pelvis, and torso properly aligned. When our glutes are weak, our entire kinetic chain is disrupted. Research links weak glute muscles to Achilles tendinitis, shin splints, and IT band syndrome. Let’s don’t give in! Let’s commit to strengthening these areas! Here, we show you glute exercises that will strengthen your backside for more efficient healthy walking and running. 

Here are some incredible yoga stretches to do post walk or run to release the glutes and hamstrings!

Fit for a Miracle 5K

As some of you may know, 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!

Our “Commit” shirts are here and they are amazing! So cute and soft!! Make sure you grab one of these shirts in the studio or from our Etsy!

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

🔥 3 Exercises to Build Super Strong Abdominals at ANY Age!

Sweet friends,

We are so excited to go ALL IN this month! Our March calendar challenge is to be ABSolutely Committed in March, which means we are doing an abdominal exercise each day! If you haven’t grabbed a calendar yet, it’s not too late! Pick one up in the studio or download it HERE. Don’t forget to read our blog about what’s going on in March at TransFit! You don’t want to miss out on these fun events! Check it out HERE.

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 have an incredible workout for you to transform your abs! This 4 minute ab work out counts towards filling in your ABSolutely Committed March calendar! It is perfect to do at home or on the go. If you’re on spring break this week, you can do this workout or if you’re in town, join us in the studio! You can use a dumbbell if you have one, but you can do this workout without equipment as well— just substitute the dumbbell with a water bottle or anything else you have with you!

Below, we will break down our three favorite ab exercises in this workout! Try doing 10 reps of each exercise, and repeat the sequence for 3 total sets!

Plank Pass Through

This simple exercise will really activate your oblique muscles! Make sure you keep your hands under your shoulders and maintain a straight line throughout your spine. Don’t forget to engage your quads.

Full Ab Roll Up

We LOVE this exercise! Slow and steady wins the race here. Keep your feet flexed and quadriceps engaged. Roll up one vertebrae at a time!

Side Oblique Crunches

It doesn’t take a heavy weight to feel the burn in this one! Stand straight and extend one arm up. Then, pull the elbow to reach the knee, activating the oblique muscles.

High five!! Once you’ve finished this workout, you will feel incredible and your abs will be on fire, more toned, and ignited! 🔥Grab your accountability parter and knock this out, then color in today’s date on your ABSolutely Committed March calendar. This is an awesome Saturday workout you can do from anywhere!

Remember our COMMIT acronym to help you through our March challenge!

C- CONFIDENCE  "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

O- OBEDIENCE  "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

M- MOTIVATION  "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

M- MINDFULNESS   "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Philippians 4:6-7

I- INTENTIONAL   "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

T- TRANSFORM  "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are!

Believe it beautiful friend, and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Commit to being all in TODAY!

Our “Commit” shirts came in right in time for our ABSolutely Committed in March challenge! Make sure you grab one of these shirts in the studio or from our Etsy!

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

✨ 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. 

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!

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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!

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!

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.

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

🙌 Are you Ready for a Miracle in March?

Sweet friends,

March is here! Your dedication and motivation throughout February truly inspired us and we had such an incredible month in the studio with you all. Pam’s Esther Bible Study has helped us stay committed and grow our faith. We are so blessed to spend time with TransFit Girls every Wednesday, helping them learn more about body, mind, and spirit! And wasn’t Valentine’s week SO much fun? We ended February strong with our Self Defense lunch & learn— we absolutely loved spending time bonding with you all while learning valuable skills to protect ourselves!

Please send us your February calendar challenge sheets. We want to see your hard work and reward you for it! You can post it to social media (make sure to tag us), text it to us, or email it to us at transfitathens@gmail.com!

Fit for a Miracle 5k

Exciting news! We are absolutely thrilled to announce a project we’ve been working on— our first annual Fit for a Miracle 5k benefitting ESP, hosted by TransFit Athens and 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. Registration for each event will begin the hour before it starts. The race is dedicated to helping the Athens community live transformed in body, mind and spirit. 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.

ESP creates ​opportunities for people with disabilities and their families to engage connect and thrive ​through summer camp, after-school and family support. The ESP Miracle League will provide transformative experiences for individuals of abilities to thrive​ through the magic of accessible play and inclusive baseball. The ESP Miracle League complex will include a rubberized baseball field, inclusive playground and splash-pad.

We have an awesome Couch to 5K ebook on our website HERE that you can purchase to help you train for our upcoming 5K! You can also get our kids version of the Couch to 5K plan HERE.

Entry is $15 with a t-shirt for the Miracle Mile. Entry for the 5K will be $25 with a t-shirt until April 26th, or $30 with a t-shirt on race day (while supplies last). You can register for this event online at active.com or click the button below to download our mail-in registration form. If you or anyone you know is interested in sponsoring this event, you can download the sponsor form by clicking the second button below!

The Fit for a Miracle 5K is not only an amazing opportunity to increase your fitness, but it’s also in support of an incredible cause. ESP is very near to our hearts because Kaeti Shurling, our incredible registered dietitian on staff, has a daughter with disabilities. Please read Kaeti’s story about her little miracle below!

“Almost exactly a year ago Nick and I found out we were going to become parents. And a few months after that, in a single day, we found out that our baby was a GIRL, she had Down syndrome, and she had 3 cystic hygromas that were likely going to inhibit her from making it into this world. That day is a blur and crystal clear all at the same time. It remains the scariest day of my life. For a moment Nick and I felt completely helpless. But it didn’t last long. God quickly wrapped us in hope as friends, family and even strangers flocked to us with their prayers, kind words and gestures. In a matter of days I was praying for a miracle that I KNEW God was capable of preforming. And he did. Less than a month later, Wynnie’s hygromas had completely disappeared! Yet the miracles kept coming. Among those that filled our hearts with hope was our ESP family. With every Java Joy coffee cart visit, we’ve grown more and more close to ESP. Nick and I are so fortunate for Laura Graben and Laura Whitaker who’ve treated us as part of the family from the start. We are in love with the participants we’ve met and how they love on our sweet Wynnie who arrived healthily into this world in October. ESP is part of our miracle! They get us excited for what’s to come with our differently-abled little girl!

We hope that our story will shed some light on how wonderful ESP’s mission is and we encourage you to help them continue to touch so many families as they have ours!”

A new month means… you guessed it, a new calendar! In February we did cardio every day in honor of heart health. This month we are focused on being ABSolutely motivated in March! Print this calendar out, write down the abdominal exercise you do each day, and color it in! You can download a printable version of the calendar by clicking the button below or grab one in the studio.

Fun March Events

HIIT Tuesdays

You asked, we answered!! We will now be offering our HIIT cardio classes on Tuesday’s at 5:30 am. This is an incredible workout and we guarantee you will leave feeling amazing- transformed in body, mind, and spirit! You can sign up for these sessions on our app HERE. Read our blog about the benefits of HIIT here.

Lunch and Learn

Save the date! This month’s lunch and learn will be Thursday, March 28th from 12-1 pm. In honor of our Fit for a Miracle 5K, we are focusing on healthy and efficient running form! More to come on this informative, fun lunch and learn!

Running Group

Starting March 4th, join us for this group on Mondays at 8:20am outside TransFit. Improve your running efficiency with proper form, increase your strength and balance with running-specific exercises, expand your cardiovascular capabilities with an outdoor runners workout. Revive your body practicing essential stretches for runners! This session is designed for every level. Whether you are new to running or looking to increase speed and efficiency, this group will be beneficial for you! Sign up for this on our free app HERE. Email Lisa HERE if you have any questions.

TransFit Girls

We’re so excited our TransFit Girls sessions will continue through March, Wednesdays at 4:15! This class will not meet Wednesday, March 13th. It’s never too late to sign your girls up! You can purchase the sessions on our website HERE or our free app HERE.

Contact a TransFit Staff Member

Lisa Patton: As mentioned above, 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 the plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza is our amazing new personal trainer who is so excited to meet everyone and help them with their personal fitness goals. If you haven’t read our blog on Eliza’s introduction, check it out HERE. Email Eliza to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our amazing 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 March. 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!

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

Let us know how we can serve you! We are so excited for a miracle in March! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!

Blessings, 

Team TransFit

Client Spotlight You Don't Want to Miss!

Sweet friends! 

Today, we want to share the stories of three beautiful ladies who will surely inspire you that YOU CAN do anything you put your mind to!! We are so thankful for each of these ladies and the hard work and dedication they put into living transformed each day! One goal of each of these ladies is to have strong bones. Marilyn, Ba, and Molly have been doing strength training exercises for over 2 years and have seen amazing results! We often focus and talk about the importance of building up bones and increasing our bone density in sessions.  We need weight-bearing exercises, Vitamin D, and Calcium to maintain strong bones as we age!  Check out these top five superfoods for your bones! Find ways to incorporate these foods into your meals! 

Top Five Superfoods For Your Bones:

1. Dark Leafy Greens- choose dark greens like kale, collard greens, and turnip greens! These greens are a great source of calcium and Vitamin K, which helps reduce risks of osteoporosis. 
2. Sweet potatoes- Sweet potatoes add potassium and magnesium into your diet! 
3. Grapefruit- one grapefruit will give you enough calcium you need for the day! 
4. Figs- offer you calcium, potassium, and magnesium! 
5. Salmon- It has Vitamin D that helps your bones use calcium and the omega-3 fatty acids, which help your bones! 

Marilyn Nutter, Molly Efland, Ba Steedman

Molly's story about living transformed:

I started working with Caroline in March of 2014, so this is an anniversary year for us! At that time I had retired from full-time teaching and wanted to devote some time to get my body in ‘shape’.  Even though I’d always thought of myself as being reasonably fit, healthy and enjoyed being active, my body was showing signs that I was getting older and had to do something different to tone things up. I needed guidance to get started, keep going, and have fun while doing it. Caroline quickly gave me that guidance and motivated me to set obtainable goals for exercise and nutrition. When I exercise at TransFit now, I leave feeling refreshed, tired too, but well refreshed for the day ahead. I love working out with so many positive women who may have different goals than me, but we certainly have a common bond of exercise, nutrition, and positivity to improve our lives. It’s hard work for sure, but I can’t imagine not continuing. I work out at TransFit twice a week, go to yoga on two other days and try to swim at least once a week. I also walk each day, some days shorter walks than others, but I just have to get outside and move.

One of the biggest changes I have made is how to plan meals better and really think about what I’m going to eat each day.  I’ve loved learning about so many different good things to eat that are healthy for you! Who knew you should eat a small snack between meals?? Hemp hearts and quinoa are now on my steady diet. Luckily I have a husband who is willing to try new recipes…at least once. Before working with Caroline I wasn’t a big breakfast eater, but now I know the benefits of eating something to get you started each day. Here one of my easy go-to breakfast recipes:

Baked Apple with Yogurt and Nuts

• 1 apple, I like Honeycrisp
• ½ to 1-cup Greek yogurt, plain or vanilla
• Cinnamon
• Roasted pecan halves
• 2-3 teaspoons of hemp hearts

Slice the apple into bite size pieces, place them in a microwave-safe bowl. Sprinkle them liberally with cinnamon. Cook in the microwave for about 1 to 1 ½ minutes.  Dollop the yogurt on top, then the pecans, then the hemp hearts. If you use plain yogurt you might want to drizzle a little agave syrup on top. The apples give out lots of nice sweet juice, just depends on your taste.

 Ba's story about living transformed:

I retired from full time teaching after more than 30 years and am now teaching half-time.  I love teaching and hope to continue for several more years. I have a wonderful, supportive family - including 2 beautiful grandchildren. I have always been active, but I wanted to continue to be active. I felt that an exercise program for "me" would help. TransFit supported me and my friends in working to help us with strength training, nutrition, but most importantly, positive energy. I enjoy working out with others and sharing our concerns and victories. I always feel better after exercising. I am challenged constantly and want to work harder! I come to classes twice a week.  I walk most days and I love to go to yoga.  I would like to start back playing tennis. I used to play, but would love to start back! I love to set goals and am currently trying to continue to work on a better diet for me and my husband! Another goal is to exercise together, but it is a challenge. However, a new healthy lifestyle affects other facets of my life and I now feel better and have been able to make many new friends! 

Marilyn's story about living transformed:

Marilyn is the most dedicated woman and is the most consistent in her Tuesday/ Thursday small group! Her strength amazing us each day as she lifts weights and has the most beautiful plank. We love hearing about the new superfoods she eats each morning! You may see Marilyn out walking with her friends most mornings getting in her cardio! This lady is our inspiration - living transformed and encouraging all her friends to stay active! 

Ladies, thank you for inspiring us! What a joy it is to have each of you in the TransFit community! We hope that you feel encouraged by these ladies! 

For those of you who took the TransFIVE Challenge, let's finish strong! You can do it! We believe in you! If you didn't take the challenge, it's not too late to start! You can download the FREE eBook HERE! 

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

Blessings, 

Team TransFit

Revive Your Breakfast for Spring! 🍳🌸

If I took a poll of our readers, friends, and family what percent of them do you think would call themselves “morning people?” It’s becoming a rarity these days to find those who wake up easily in the mornings, love to arise with the sun and get moving in preparation for the day ahead!  One word: BREAKFAST. Everyone may know that breakfast is the most important meal of the day, but that, unfortunately, does not mean that everyone takes the time to sit down to a solid meal before jetting off to work or school. According to the NPD Group, approximately 31 MILLION Americans skip breakfast. The same survey also found that many males ages 18-34 as well as teenagers (as opposed to younger children) do not eat breakfast. Women ages 55 and older were the most likely to eat a morning meal. What were the common reasons for skipping? People weren’t hungry, they didn’t feel like eating, or they were too busy or running late. 

Despite whether you are hungry or not, busy or not, you NEED to make time for eating breakfast. Breakfast consumption can increase the feeling of fullness, and high-protein breakfasts can help regulate appetite throughout the day. Breakfast is also good for your overall mood, metabolism, and overall health.

Kick-start your day with some new Spring recipes below! These are simple to prepare the day of, or, if you still think you will be rushed in the morning, these can easily be prepared the night or weekend before! You are worth a few extra minutes to have breakfast! 

Don’t stop, however, at simply eating breakfast. The morning meal is the perfect opportunity to insert some family time and inspiration into your day. A wonderful tradition to start with your kids is to do a simple devotional or bible verse first thing in the morning. It not only gets your kids’ minds jump-started, but it also has them (and YOU) putting your mind and focus on important things first thing in the morning. You can even stick those bible verses or quotes into your little ones’ or loved one's lunchboxes!

Here are some of our favorite breakfast recipes you can add to your mornings! 

Spring Greens Shake 

Ingredients:

• 1 cup Vanilla Unsweetened Almond Milk
• 1 serving Vanilla Protein Powder
• 1 small frozen banana
• 1 tbsp Ground Flax Seed
• 5 fresh mint leaves
• 2 cups spinach 
• 1 cup crushed ice

Blend, serve, and top with fresh mint leaves and cacao nibs! Enjoy! 

Chia Coconut Oatmeal

Ingredients:

• 1/2 cup steel cut oats of old-fashioned oats
• 1-ounce dry chia seeds
• 1 cups unsweetened coconut milk
• 1 tsp. cinnamon
• 4-5 drops stevia extract
• 2 tablespoons unsweetened coconut flakes
• 1 tsp. 100% pure maple syrup (optional)

Soak oats and chia seeds in coconut milk overnight (I place in a large mason jar and shake a few times). Before eating warm oatmeal on stovetop or microwave until desired consistency. Stir in stevia and/or maple syrup and more coconut milk to reach desired consistency and top with coconut flakes. 

Mini Egg Frittata

Ingredients:

• 10 large eggs
• 1 cup chopped bell peppers
• 1/2 cup chopped onion
• 1 cup cooked crumbled chicken sausage or turkey bacon 
• 1 cup chopped spinach
• 1 teaspoon kosher salt
• 1/2 teaspoon ground black pepper

Directions:

Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

Next whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

Store in the an air tight container in the refrigerator. Eat within 5 days.

Join us tonight for our Night of Hope! We will kick off the night at 6 PM! Join us for the FREE bodyweight workout, for women of all ages and abilities! There will be great food and fellowship! We would love to see you tonight! You can sign up on the app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com. 

We hope you enjoy these new, healthy breakfast recipes! Let us know what you think! You can find more recipes our website if you want more meal ideas!

If you would like to meet with one of our nutrition consultants or registered dietitian to jumpstart your Spring, you can email us at transfitathens@gmail.com or book an appointment on our app! Don't forget about our three March Recharge Nutrition packages! We want to help you live transformed in body, mind, and spirit. 

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

Blessings, 

Team TransFit 

10 Ways To Get Your Family Healthy This Spring!

Happy Spring, sweet friends! 

Can you believe we are halfway through March?! Remember to keep up with your March Calendar Challenge of being ABSolutely motivated daily! Amazing client Molly Efland won our February Challenge and gained one month of free sessions by completing her February calendar! Get your family into the challenge too- even if you start today by committing to finishing March strong!

Today, we want to encourage you and help your family make better decisions to live a healthier lifestyle one day at a time! Yes, we know it is challenging to find a meal that pleases everyone and so hard to get the kids moving some days but here are

10 ways we hope to inspire you!

10 ways to get your family healthy! 

1. Set an example!

Your kids and other family members are watching you — when you take time out of your day to exercise when you choose an apple over a bag of potato chips when you refill your water bottle when you choose steamed veggies over french fries. They’re watching! And though we aren’t always perfect in our choices, we can make a big impact on our family with all the small choices we make day in and day out!

2. Feed your family what you’re eating!

Instead of fixing your family a separate meal, serve them the same foods you’re eating but add in one food on their plate that they will eat and like. If you’ve baked fish with steamed veggies and rice for yourself, don’t hesitate to put the same foods on their plates. Add in some fruit on the side that they can nibble on! They might not be as excited as you are about your healthy meal, but don’t let that discourage you. And don’t give up! Even if they aren’t thrilled about this meal the first time you offer it to them, offer it to them again…and again! 

3. Offer incentives.

Kids love sticker charts, $5 gift cards,  and earning rewards! Use an incentive that motivates your kids. We have tried earning “stars” for every new food our kids try. Once they earn 10 stars, they get a $5 gift card to Target! It works, and they get very excited! Rewards don’t always have to come in the form of sugar!

4. Take them grocery shopping.

It may not be your idea of fun, but we encourage you to get the whole family involved in grocery shopping! Let the kids pick out the produce! Or let them try using the scales to weigh the vegetables you’re purchasing — any way to get them excited about new fruits and vegetables! Helping you at the store might be another way for them to likely try the foods they (not you!) put in the cart.

5. Let them help you in the kitchen!

If everyone has a helping hand in dinner, it might encourage them to eat what they’ve worked so hard to prepare! Even if it’s washing fruit and vegetables (or if you’re comfortable, they can chop, too), give them a specific task!

Put them in charge of re-filling snack baskets. If you have the snack-sized Ziplock bags, they can pre-portion out their snacks for school, too!

6. Use meal planning charts!

Instead of you sitting down to plan out your families’ meals alone each week, enlist your help from your family! This would be a great opportunity to talk about the fruits and vegetables that are currently in season and let them pick which ones they’d like along with the main dish. And once it’s on the chart, there’s no fuss about breakfast, lunch or dinner — it’s already been discussed and planned! Another bonus: you’re organized for the whole week! This will simplify grocery shopping as well!

7. Let your kids help prepare their own lunch boxes.

Make it fun — use shapes and a variety of colors. Cut their sandwiches, cheese, and fruit into different shapes. Mix it up with color, like green cucumbers, red strawberries, orange carrots or yellow bell peppers. And send healthy dips to go along! Try finding a yogurt-based Ranch for dipping, hummus or peanut butter. Use muffin cups to separate foods and add color. You could also roll up sliced turkey with cheese and add a toothpick!

8. Make exercising fun!

Exercise doesn’t have to be a chore. Get a stopwatch and have a relay race or see how many jumping jacks they can do in 1 minute! Get out the jump ropes and hula-hoops. Turn on some fun music and have a dance contest! If the weather is nice, ask them to join you for a jog! Sign up for family races or 5k events that have a Family Fun Run. Let them see you honoring your body through exercise! Most likely, if your kids see you on the floor doing push-ups, they’re going to want to join in! And if not, ask them — that might be all it takes is an invitation from you!

9. Have patience.

Just like in your journey to a whole body transformation, it takes time for their bodies and minds to adjust to new habits. Changes don't happen overnight. Extend extra compassion, love, and patience to them. Eventually, they will enjoy time in the kitchen, trips to the grocery store and exercising with you.

10. Praise!

We all need affirmation and encouragement in our lives. They need to hear from us, “Great job!” or “I am so proud of you!” So any chance you get, take it! Tell them, show them, affirm them every single day!

We encourage you to help motivate your family to have a healthier lifestyle! We believe in you and know you can do it!

Another place to find tips and healthy recipes are in our, Healthy Families Handbook eBook. You can purchase it HERE! This is a great resource to use when it comes to better whole-body health for your family!

If you plan a meal with your family or get in a family workout, please send us a picture! We would love to see what you and your family do! If you have any questions, please email us at transfitathens@gmail.com. 

Please join us this coming Thursday night 6 PM for a fun, free, community workout event benefiting HOPE 139! Sign up on the app to reserve your spot (limited number available).

Blessings, 

Team TransFit

Total Body Transformation Workout You Can Do Anywhere!

Hello friends!

We are so excited to share this awesome workout you can do at home or on vacation using only one resistance band to tone and strengthen your entire body!! 

We realize that changing your daily habits to incorporate regular exercise can be challenging --the key is to set small daily goals this will make your health a priority! One daily goal for March can be to do some type of exercise each day! 

To get you started, here’s a workout you can do anywhere, anytime! With spring break trips coming up and weekend travel as the weather warms, it’s good to plan ahead for your workouts as you would plan ahead what clothes to pack. Keep up your healthy lifestyle on your vacation to feel great and energized on your trip, then slip right back into your regular exercise routine when you return home!  Toss a band into your bag and you can do this workout on the go! Always be sure to warm up for at least 5 minutes before your workout, adding a cool down and stretch afterward. Check out the video for demonstrations of the exercises!

Cool down and stretch, or repeat workout! Let us know how you do! Remind yourself that while you are doing this you are worshipping with your whole body! Romans 12:2 reminds us to be transformed by the renewing of your mind. By moving your body everyday and viewing this as a form of worship, you are living transformed!

You can find more workouts on our website HERE and our Youtube account HERE! 

We are excited to announce our Night of Hope Community Workout! This event will be on Thursday, March 22 at 6 PM! This event is specifically for Hope 139! Check out our past blog post to learn more about Hope 139 and how TransFit is supporting Hope 139. We are so excited to offer this FREE community workout to raise support and donations for Hope 139. We hope that you will join us! Sign up on our FREE app under SPECIAL EVENTS! 

We look forward to seeing you in the studio for more amazing strength training and fat burning workouts. Book your sessions in advance, and commit to giving your best and honoring your body through exercise! Sign up for the Night of Hope Community Workout TODAY! If you have any questions, please email us at transfitathens@gmail.com.  

Blessings, 

Team TransFit

Inspiring Generations of Women- Spotlight on Amazing Middle School Girls!

Hello Sweet Friends!

Today, we have the joy of hearing from one of our amazing Personal Trainers, Katie Lord, who supports our amazing middle school girls! She adores these middle school girls and comes alongside them to provide encouragement, support, care, and hope as they learn about whole body health! We are so thankful for Katie and our middle school girls who are learning what it means to live transformed! 

Think back to your years in middle school. What thoughts come to mind? Are all of your memories positive, or like me, do you also remember a lot of awkwardness and feeling uncomfortable with your body! I wish someone had come alongside me during middle school to offer encouragement and guidance in how to take care of my body and be confident in how God made me! 

At TransFit, we aspire to do just that for this generation of middle school girls through the TransFit Girls sessions! We teach the girls about whole body health and help them to love their bodies! We hope to empower each girl to be confident in who they are and know that they are beautiful, strong, and unique! 

In the 55 - minute TransFit girls session, we focus on making exercise enjoyable, learning how to correctly perform exercises, and the importance of nutrition and faith. Each week, the girls engage in an energizing and fun workout along with a cooldown time with stretching and inspiration. Some weeks the girls also complete simple crafts or hear a guest speaker that relates to the weekly theme. We help the girls set attainable goals each month and encourage them to stay committed to reaching those goals! We want the girls to give their best not just in the workout, but in everything they do! 

It is such a blessing to spend time with the middle school girls each week and teach them about living transformed! The girls have a blast during the workout! They work hard, all while smiling, laughing, and making new friends. God is changing the hearts of this generation of middle school girls! He is helping them to be confident, strong young women who are lights of kindness, love, and hope to the other girls in their community! Middle school is such an important stage in a young girl's life, and we pray that each of the girls finds inspiration to live transformed - body, mind, and soul. 

It is an honor and joy for us to welcome these sweet middle school girls into the studio. We are so thankful for the joy, sparkle, laughter, and energy each of these girls brings each Wednesday afternoon! If you know someone who would like to join us for our middle school girls session, they can sign up on our FREE app. The middle school girls sessions meet on Wednesday's from 4:30-5:30. We would love for your daughter or friend to join us! 

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

Blessings, 

Team TransFit

Need a LIFT in Your Spirits This Week? NEW Session Added 11:30 Monday's!

Happy Sunday! 

We are all ready for a great new month of March! HOPE is in the air! Start your Monday with us at TransFit and lift your spirits! 

The new TransUpLift session will begin tomorrow (Monday) at 11:30.

TransForm your Body- Elevate your Spirit- Renew your Mind! 

TransUpLift will inspire and challenge you while you release toxins and tension from your entire body. The 55-minute session will help you clear your mind by flowing in rhythmic, yoga-inspired movements. Activate your core, strengthen your arms, and tone your legs in the full body session. By allowing the body to gracefully move and flow, you will free yourself to be re-energized and lifted up! You will leave the session with renewed energy and total strength in body, mind, and spirit! This session will use only your body (not weights or machines) to UpLift your day! 

Bring your yoga mat or borrow one of ours for this new, inspiring session. 

We are excited to announce our March Lunch and Learn date! Mark the calendar for March 8 at 11 AM! We will meet at The National and hear from master chef, Peter Dale. We will enjoy a delicious and healthy Power Lunch, learn about the nutritional components of the power lunch, how to cook this fabulous lunch, and gain some insight on how to make your own healthy lunches at home with some of Peter's favorite recipes! You don't want to miss this! Sign up on our FREE app under SPECIAL EVENTS! The cost is $20 and it includes the power lunch, drink, and tip! 

If you need some ideas while meal prepping, check out our website under the HEALTHY LIVING TAB! Don't forget about our March Recharge Nutrition packages! You can find more details on our past blog and under SERVICES on our website! 

Sign up for our new TransUpLift session, Lunch and Learn, and other sessions on our FREE app! We hope to see you this week! Come join us! 

If you have any questions, email us at transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Need a March Recharge? New Accountability Nutrition Packages!

Ladies, 

We hope that you read our blog yesterday about a new HOPE in March and the new ministry we are supporting, Hope 139 house, Inc! We are so excited to partner with Shelley and her ministry. 

We want to introduce our Nutrition Packages that we will offer this month! We encourage you to purchase them TODAY because it will provide you accountability throughout the month! Each package is different and is meant for you to choose the one that is best for YOU! We hope that you will take advantage of these packages and kick-start your nutrition this month! We want to provide you with accountability! Each package price shown below is a weekly price, but we encourage you to purchase the full package that will allow you to commit to nutrition and accountability for 4 weeks! 

March Recharge Package ($50 weekly, $200 (4-week minimum)

• Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration

March Recharge Package Elite ($75 weekly, $300 (4-week minimum) 

• Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration
• Weekly meal plan, recipes, shopping list

March Recharge Package Platinum ($100 weekly, $400 (4-week minimum)

• Accountability with nutrition by food journaling daily and in person or phone check-in, once DAILY
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration
• Weekly meal plan, recipes, shopping list
• 1-1 consultation at beginning and end of the month to set specific goals, assess progress and maintain accountability 

We want to invite you to our Lunch and Learn on March 8 at 11 AM! We will hear from Chef Peter Dale from The National and learn about the Power lunch, plus recipes you can try at home! We will also hear from Kaeti Shurling, our dietitian and Shelley Tanner, as she shares about her new ministry, Hope 139! We hope that you will join us! Sign up on the app under SPECIAL EVENTS! 

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

Blessings, 

Team TransFit 

BIG Things Happening at TransFit As We Have New HOPE In March!

Happy March, sweet friends! 

Yes! March is here! A new month and a fresh start and Spring is in the air!  This month at TransFit we are so excited to announce some BIG changes happening at TransFit! New sessions, new trainers, revived workouts, focused nutrition packages, and a new focus for outreach in the community! We are focusing on the word HOPE for March and how we can best serve you and others. One of our very own personal trainers, Shelley Tanner, has started her own non-profit organization called Hope 139. Hope 139 is inspired by Psalm 139.

Shelley Tanner had a God-sized dream to create a ministry to support women who are less fortunate. She has started Hope 139 House, Inc. TransFit is partnering with Hope 139 House to transform all types women by donating a percentage of our retail profit to support this amazing, new ministry. We also would love to get our incredible TransFit community of inspiring women (you) involved in supporting this ministry. What an amazing opportunity for us to continue to lift up women less fortunate in this community!  Encouraging others inside and outside of the TransFit studio! Check out the information below to learn more about Hope 139 and the plans and needs for the ministry! 

Mission: 

Hope 139 House, Inc. is a 501 (c)3 non-profit incorporation seeking to provide housing and support for women in crisis pregnancy and parenting situations.  This maternity and second chance home will provide hands-on training in many areas through a Christ-centered environment so that mother and baby have a better chance of staying together as a family unit and having hope of a beautiful future together.

Plans for the Home:

• Provide adequate, comfortable housing for up to 16 women in crisis during or after pregnancy through maternity home
• Housing for women and their young children for those at-risk of being separated due to various individual circumstances in the second chance home
• Lessen the strain on the foster care system by providing women with alternatives to their current situations, where mother and child can remain together under supervision, implementing a plan for behavior change. 
• Both mom and child will experience the extravagant grace and love of Jesus Christ and be forever changed by Him

Services Provided:

• Education- traditional and skills training, GED
• Bible study
• Parenting and life skills training
• Counseling services through partnerships
• Mental and physical healthcare needs
• Career training
• Behavior modification strategies

Current Needs

• Prayer
• A building for the home
• Funds
• Staff
• Van or other vehicle for transportation
• Many other needs for furnishing the home when the building is secured

Ladies, we ask you to join and pray with us as we support this incredible ministry. If you have any other questions or want to learn more, you can contact Shelley at shelley@transfitathens.com. We are so excited to spread HOPE this month! 

MARK YOUR CALENDAR for our Night of Hope Community Workout Event! This event will be on March 22 at 6:00 PM! It is a FREE workout where we will sparkle, celebrate, and fellowship together while supporting Hope 139! We are so excited and hope you will join us! You can sign up on our FREE app HERE! 

We are offering three different March Recharge Nutrition packages! These packages will provide great accountability throughout the whole month! You can find them under SERVICES on our website HERE or purchase them on the app! 

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

Blessings, 

Team TransFit 

Finish March Strong! FREE 5 day No Sugar Challenge Guide inside!

Happy Sunday! 

We had an amazing week in the studio and look forward to finishing March strong with you! Today, refocus your mind on those goals you set at the beginning of the month. We can finish this month, just as strong as we started! We hope that you have been exercising daily for our Maximize your Motivation in March challenge! Bring in your calendars at the end of the week, to be entered for a month of free sessions! Today, we want to challenge you to take our TransFive challenge. What better time to start, than the last 5 days of March?  Also, please join us for our Lunch & Learn this coming Friday at 12:30 at the studio to learn about meal prepping for Spring and the benefits of probiotics and gut health for optimal wellness.

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Our TransFive challenge is a five day SUGAR elimination challenge. We will send you our eBook that is filled with a 5 day meal plan, recipes, tips, and daily scripture to help you conquer the challenge! As you accept this challenge keep these tips in mind: 

• Avoid simple carbohydrates, like processed breads, cereals.
• Avoid added sugars in foods, artificially sweetened desserts and candy.
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast.
• Drink a minimum of 100 ounces of water DAILY.
• Try to eat less fruits and MORE veggies!
• Exercise each day for a minuimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.

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We are ending March strong with our Lunch and Learn event, March 31. Join us in the TransFit studio for a delicious lunch from The Pine, while learning tips on how to meal prep! Our TransFit team and Health Coach and Specialist, Jennifer Rickard, will be teaching about the importance of meal prepping. Jennifer will teach us about the connection between the guy and overall health and wellness. Cost to cover lunch is $10. To register, please sign up on our app under special events, HERE! We would love to have you! 

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Thank you for accepting the challenge! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

New Family Favorite Recipes! 🍀

Happy St. Patrick's Day sweet friends!  Add in some extra greens into your nutrition plan this weekend in honor of the lucky holiday! Also, with a refreshing new season approaching, you may need some relaxation & reflection time with your family and friends. I was listening to the radio while I was out running errands, and I heard a nice segment on the importance of getting the family all together for a meal a few times a week. I’ve experienced first-hand the wonders of a family dinner, but let’s admit, it’s a rarity that the entire family sits down for a meal together.  These meals can be a special time when you can learn what’s going on in everyone’s lives,  spark up a fun, new conversation, or just enjoy sweet company!

Sick of hearing “how was school? How was work? How are your friends?” Why not spark not only a good conversation but also your imagination with some fun questions?

• Where is your favorite place in the world? Why?
• How do you know when you are all grown up? Why?
• What would your life be like if there were no telephones?
• Name three things that you have never done that you one day hope to do?

We also love to play Beginner Dinner Games (Barnes N Nobles), the Healthy Eating Game (Pottery Barn Kids), or just say 3 encouraging words to each person at the table (this can get tricky with little ones… but always funny)!

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Below are a few family favorites recipes. Whip these up and you're sure to have your family begging for more meals together! On another note, even if you don't cook, just enjoying time together around the dinner table with a prepared meal is a great start! 

We would love to hear your favorite family dinner recipes! 

Chicken & Broccoli Alfredo

Ingredients: 

• 2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces
• 2 cups cooked broccoli (steamed)
• 8oz whole wheat rotini or spaghetti squash
• 2 Tablespoons extra virgin olive oil 
• 2 teaspoons minced garlic
• 2 Tablespoons whole wheat flour 
• 1 cup low sodium chicken broth
• 1/4 cup almond milk
• 1/4 cup plain Greek yogurt
• salt & pepper
• 1/2 cup grated parmesan cheese

Directions: 

Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside. Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute. Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.

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Slow Cooker Pork Tenderloin Fajitas

Ingredients: (serves 5-6)

• 1 Lean Pork Tenderloin
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons soy sauce, preferably the low-sodium variety
• 1 jalapeno pepper, seeded and chopped (optional)
• 2 cloves garlic, minced
• 4 – 5 bell peppers, any color
• 1 onion (chopped)

Other fajita fixings:

• Whole-wheat tortillas, lettuce wraps, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, avocado, etc.

Instructions:

1. Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.
2. Rub the spice mixture over all sides of the meat and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top. Add ½ cup water to pot.
3. Top the meat with the diced jalapeño and minced garlic. Slice the bell peppers and onion and throw those on top of the meat as well.
4. Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.
5. Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above). 
   
   Enjoy!

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If you would like to set up a session with our Nutrition Consultant, Katie Woodall, to discuss your family and some great new recipes you can purchase this on our app HERE! During the consultation, we will give you a plan to help you achieve better nutrition habits, fit just for you and your family!

Try these meals sometime in the next few weeks! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit  

How Can You Maximize Your Motivation in March?

Bye Bye February... and Hello March! We are so proud of all the hard work & dedication we've seen this past month! We love hearing from all our friends on how their training and nutrition programs are going. You have stayed committed to your goals! We ended February strong with our Favorite Things Luncheon. What a great turn out and it was so fun sharing all of our favorite things with one another! 

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This month we are challenging each of you to Maximize Your Motivation in March! We are attaching the March calendar for the AWESOME challenge this month. We are challenging each of you to exercise DAILY! Remember exercise is worship! Record what activity you completed on your calendar and show it to us March 31st, for the chance to win a month of free sessions! Yes 1st place will win one month of free TransFit sessions, 2nd place will will 5 free sessions and 3rd place will win one month's worth of meal plans and recipes! We want to reenergize you to reach your goals in March!

This month, our theme scripture is Psalm 37:5- "Commit your way to the Lord. Trust in Him and He will act." 

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This month we are offering a $100 Maximize Your Motivation in March Nutrition Package. This package will consist of:

• 1-30 minute nutrition or personal training session
• 4 weeks of meal plans/ recipes/ shopping list/ inspiration 
• 4- 1o minute accountability check-ins via phone 

To purchase this package, please go to our app HERE or MindBody HERE! If you have any questions, please contact us at transfitathens@gmail.com. 

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Let's make this March the best month! We can do this, ladies! Check out our schedule for new sessions we are offering! Yoga will be offered on Wednesdays and Fridays now at 11:30 with Michelle! 

 If you have any questions or would like to set up a 1-1 session, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Maximize Your Motivation in March!

February is coming to a close and I am so proud of all the hard work & dedication I've seen this month! I love hearing from all my friends on how their training and nutrition programs are going. You haven't let cold weather slow you down and you've stayed committed to your goals!

This month, I've especially loved the opportunity to reach out to more people than I ever thought possible. Last week I was able to speak to a group of young women about proper nutrition, exercise, and faith.

We did a quick body weight workout, then focused on the power of positive thinking and with help from God's strength we can acheive our life goals.

We discussed how college can be a difficult time for a lot of women since there is such pressure to fit in, get a high GPA, and have a great figure while doing it. Even when college is finished, life's challenges continue. God has a plan for us all though, and we must have the strength to follow it.

"For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future." -Jeremiah 29:11

In March, plan to stay motivated and committed to your health. I will be offering  Maximize Your Motivation in March packages:

Maximize your Motivation for March Package A - $75

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

Maximize your Motivation for March Package Plus- $95

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

25 minute consultation for body composition and assessment

All these items (except the consultation) will be emailed to you directly. If you are interested, please email me at transfitathens@gmail.com to get started or click the PayPal link below.

An example of one of the great recipes that can be found on the meal plan is Crockpot Chicken Gyros! These are family friendly and so easy to make since you just have to mix up all the ingredients in a crockpot.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 2 cloves garlic, minced
• 1/4 cup fresh lemon juice
• 1 onion, diced
• 1/4 cup water
• 1 tablespoon extra virgin olive oil
• 3 Tablespoons red wine vinegar
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon lemon pepper

Directions: Spray crock pot with non-stick cooking spray. Place chicken breasts inside slow cooker. Mix remaining ingredients together in a bowl and pour over chicken breasts. Cook on HIGH for 3-4 hours or LOW 6-8 hours. Shred chicken and serve with pocketless whole wheat pita bread, Flat Out Bread,  or lettuce wrap,  sliced tomatoes, sliced onions, sliced cucumbers, lettuce, feta cheese and tzatziki sauce.

Blessings,

Caroline