meal plan

👊 Get Ready! The TransFIVE Day Challenge Starts Tomorrow!

Sweet friend,

We hope you had a wonderful weekend, relaxing and spending time doing what you love! We wanted to remind you to join us in our TransFIVE day challenge, which starts TOMORROW! Your transformation starts tomorrow and we are so excited to take this journey into a healthier lifestyle with you! To help kickstart your transformation, come workout with us! You can schedule sessions on our free app HERE!

This ebook includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! Plus, this year we updated it with our favorite spring recipes!

Download the challenge for free NOW! This incredible deal will not last long!

Screen Shot 2019-04-24 at 10.21.27 AM.png

This week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. 

Our team is doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge this week!

WHITE_FLYER_FFAM5K_1_600x.jpg

Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! You can download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

IMG_2739.PNG

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

Screen Shot 2019-04-22 at 12.03.45 PM.png

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We have exciting news for May!

To help you finish April strong and start a new month, we are offering our monthly All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

unnamed.jpg

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

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

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

Blessings, 

Team TransFit

🔥 Are You Ready to Kickstart Your Transformation? Try Our TransFIVE Challenge!

Sweet friend,

We have had such an incredible week in the studio with you! April is almost over— make sure you turn in your April Arms Challenge calendar to win a prize! You can bring it into the studio, text a picture to our staff, or email us a picture to transfitathens@gmail.com.

Get excited! It’s time for our TransFIVE Challenge! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! We’ve updated the TransFIVE program using our favorite spring recipes, so whether you’ve participated before or this is your first time, you can benefit from the challenge!

This week only, you can download the challenge for FREE! Click the button below to download the Spring TransFIVE challenge.

Screen Shot 2019-04-24 at 10.21.27 AM.png

What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits, and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads, and pastas. We believe you can do anything for five days! These five days will allow you to reset your mind, shifting your focus back to your transformation goals! Let’s start May feeling our very best!

Next week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on our Creator and love Him with your WHOLE self. 

Our team will be doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge next week!

Are you ready to crush your summer goals? We want to connect with you!

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

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

WHITE_FLYER_FFAM5K_1_600x.jpg

Fit for a Miracle 5K

TODAY is the LAST DAY to pre-register for this event at the reduced cost!

After today, registration will increase to $30 and you will not be guaranteed a t-shirt. You can register for this event online HERE or download the mail-in registration form.

Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

IMG_2739.PNG

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

Screen Shot 2019-04-22 at 12.03.45 PM.png

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Screen Shot 2019-04-24 at 11.14.27 AM.png

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

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

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

Blessings, 

Team TransFit

💥Exciting October News to Help You Transform! 💥

Sweet friends,

This month, we challenge you to be active and stretch every single day as we focus on Optimism in October! A great way to get your daily stretching in is to do yoga! Yoga is a great way to exercise and renew your mind, and has essential health benefits like increasing flexibility, building muscle strength, preventing cartilage and joint breakdown, and increases your blood flow! It will help you transform your mind, body and spirit!

Scripture.PNG

Congratulations to our September calendar challenge winner, Jennifer Leahy! Jennifer committed to her strength and being active every day in September! You are such an inspiration!

Don’t forget to pick up your October calendar at the studio for a chance to be our October calendar challenge winner and win a month of free sessions!

CWP_8871.jpg

Join us for a NEW yoga session on Mondays at 5:30 p.m. in the studio! The session will be lead by our new yoga instructor, Emily Dietz! Yoga is a great opportunity to reach this month’s goal of stretching every day!

Emily’s practice centers around vinyasa flow, and she loves the idea that all movement is linked with breath, both on and off the mat. Yoga helps center the mind and body and provides calm and connection to spirit. Come join her for her first class on Monday!

IMG_2729.jpg

Are you a walker or jogger ready to begin running and want to feel your best? Or are you an advanced runner who wants to better your running form, build cardiovascular fitness, run more efficiently, or add speed to your step? Join TransFit Running Coach and Personal Trainer Lisa Patton on Wednesdays at 8:20 for a TransFit Outdoor Runners Workout!
TransFit Outdoor Runners Workout is a 55-minute session that includes essential dynamic warmup sequences, running form drills, strength exercises for runners, a heart-pumping outdoor workout, and an inspirational cool down and post-run stretches.

For October’s Lunch and Learn, we will be welcoming Kisa Raye to the studio on October 23 from 12-1! Kisa Raye, MEd, FST is an exercise physiologist, fascial stretch therapist and owner of KR stretch and inspi-Her Wellness LLC.

“Let’s take stretching beyond the muscle. Learn how to reach more and achieve more through better stretching techniques that will not only improve your physical health, but bring peace and balance to your mind.”

The cost of attendance is $12 and includes lunch from Maepole!

Sign up for the Lunch and Learn under “Special Events” on the TransFit app HERE!

Screen Shot 2018-10-01 at 8.50.52 AM.png

We are now offering a FALL MEAL PLAN on SALE for $9.99! This meal plan, which was created by our registered dietician, Kaeti Shurling and Consultant Katie Woodall, includes four-weeks of meals, grocery lists and healthy fall recipes! Let’s transform our nutrition this month together! You can download the meal plan on our website at the link below or on our app HERE!

Here are some tips for stretching this month! You can also visit our YouTube channel HERE for more stretching and workout videos.

Hips and Glutes Focused Yoga Sequence

We are so excited for all of the new and exciting things happening in October at TransFit! We can’t wait to see you in the studio soon. If you have any questions, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

COMMIT to Your Nutrition- FREE Back to School Meal Plan!

Hey, sweet friends!

What an awesome start to August this week in the studio! We are so excited you are COMMITTING to your whole body health this August! Let's reset, recharge, and stay focused to make August our best month, yet!

A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are ready to get back into our routine of healthy lunches and dinners! Sometimes, though, the thought of planning out meals might seem overwhelming to you. That’s why we’re going to help you jump back into this school year one step ahead! We want to serve you, amazing friend! 

TransFit Nutrition Consultant, Katie Woodall & Dietitian Kaeti Shurling are sharing a full week's meal plan with you (on the TRANSFORM section of the website or click HERE), so your meals and workouts are already planned out for you and your family! Wahoo! A week’s worth of family-friendly meals with recipes are laid out for you to help make this transition back to school a smooth one! We’re even giving you a shopping list so you can breeze your way through the grocery aisles!

A new school year is a great time to get your kids to try some new healthy foods! But let’s not get crazy — remember we have to ease them into it, right? Let’s be real. Most kids could eat a peanut butter and jelly sandwich every single day (or is that just mine?) Give yourself and your kiddos some grace but set a goal to some new healthier recipes this month.  We are here to help any way you need to get your family back on track.

In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day! 

1. Protein. 

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butter (great for dipping, too), beans, hummus or hard-boiled eggs.

2. Whole grains.

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

3. Colorful fruits and vegetables.

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

lunch prep.JPG

4. Sweet and salty snacks. 

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

5. Hydration.

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars.

lunch prep 2.JPG

Use this lunchbox prep time as a chance to connect with your children! Take time to ask them about school or their friendships. Encourage them, and of course, use this opportunity to talk about why we choose healthy, nutritious foods!

And remember, you’re setting an example for your family! These little ones are watching you — taking a little extra time to prepare for the week can be a way of showing your family that you’re honoring your body with healthy foods at lunchtime, too!

lunch meal prep salad jars.jpeg

Reflect on our verse for this month: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to planning healthy lunches and dinner for your family. We believe in YOU! If you would like to meet with our Nutrition Consultants or Registered Dietitian to help you with a plan for feeling your best please email us!

In addition, our middle school (5-8th grade sessions and our 4th grade sessions) will begin THIS Wednesday! We hope that your school year will be off to a great start! We are praying for each of you as the school year begins! 

Love & Blessings, 

Team TransFit

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! 

peach summer salad 1.jpg

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
peach summer salad 2.jpg

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.
classic gazpacho.jpeg

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!

CWP_9893.jpg

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  

5 Tips You Need to Spring Clean Your Week!

Sweet friends, 

We were thinking about all the people who have been inquiring the past few months about wanting to make a change in their life--a new refreshing change toward a healthy lifestyle! Like all of you who were spring cleaning your closets this past week; now is the time to spring clean your lifestyle!! Just making a few small changes can help you feel more organized, refreshed, and focused on your health. We have 5 tips that you can do this week to reset your body, mind, and spirit!

CWP_9755.JPG

5 tips that help you revive your healthy lifestyle!

Tip 1: Start on Sundays or Mondays

Sit down with your newspaper, see what is in season and fresh and plan your weekly menu. Get the kids involved ask each family member what they would like to eat (within reason) and plan accordingly. We use a dry erase board and write out breakfast, lunch, afternoon snack, and dinner. The children love helping decide what is for dinner and it helps them to learn about food groups and what you need to make a balanced meal. Meal prep is essential! Here is a FREE meal plan! Click HERE

cassiewrightphoto00077 copy.jpg

Tip 2: Pre-cook Protein for the week on the day purchased

Buy chicken, pork, and other meets and try cooking them all the day purchased. Bake or Grill 4-8 chicken breasts with little seasonings then throughout the week you can chop and put in a salad, a tortilla, or make chicken salad. The easy step of pre-cooking protein will help you to eat more at home for meals and not feel so rushed in the evenings.

Tip 3: Wash & Cut veggies and fruit for half of the week and store in grab-n-go containers or plastic bags for easy access.  Make a veggie tray for the week and try to keep in the fridge and bring out for the family as afternoon snack or appetizer before dinner.

1461768938912.jpeg

Tip 4: Make snack baskets for your children and for you!

The premise of the snack basket is that everyone is not rummaging through the pantry multiple times a day.  Pre-make snacks a the beginning of the week in portion controlled bags and the snacks will be ready for active families! Snack baskets for adults are also ideal as a post-workout snack or afternoon pick-me-up!

CWP_8786-1.NEF.jpg

Step 5: Make an appointment for exercise

Your doctor, hair, and other appointments are important and your health should be top on your list. Make an appointment with yourself, a friend, or a trainer to exercise 5 times a week. YOU are worth it! Put it on the calendar and stick with that time consistently! Don't forget our new HIIT class is tomorrow and Thursday at 9:30 AM! This is a great way to revive your cardio workout! 

CWP_9794.JPG

We are so proud of you and your goals to get healthy! You will start to see that when you make these healthy decisions, your family and friends will, too! You are an inspiration. If you would like to meet with our Registered Dietitian or Nutrition Consultants, you can purchase a session on our website HERE or app HERE! If you have any questions, please email us at transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Let's Finish March Strong! Revive Your Body With The 5 Day No Sugar Challenge!

CWP_9556crop.jpg

Happy Saturday! 

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 March stronger than 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 Spring TransFive challenge. What better time to start, than the last 5 days of March?  YES, YOU CAN! 

Our TransFive challenge is a five-day SUGAR elimination challenge. We will send you our Spring 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 bread, 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 80 ounces of water DAILY.
  • Try to eat fewer fruits and MORE veggies!
  • Exercise each day for a minimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.
  • Find an accountability partner for the 5 days.
  • Beleive in yourself - we believe in you! 
strawberry-and-avocado-spinach-salad.jpg

Avocado Strawberry Spinach Salad

  • 6 cups fresh baby spinach
  • 1 pint strawberries, hulled and sliced
  • 1 avocado, diced (or you can double this to 2 avocados!)
  • 4 ounces crumbled gorgonzola or goat cheese
  • 1/4 cup sliced almonds, toasted
  • Half a small red onion, thinly sliced (optional)
  • Strawberry Vinaigrette (recipe below)

Strawberry Vinaigrette 

  • 1/2 pound fresh strawberries
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

To prepare the strawberry vinaigrette, place all ingredients in a blender, blend until smooth. Toss all salad ingredients together with your desired amount of dressing until combined. Serve immediately.

IMG_2165.JPG

Thank you to all the sweet ladies who came out to support our Night of Hope event! We enjoyed getting to sparkle, fellowship, and celebrate with each of you! Hope 139's website has officially launched! Click HERE to go to the website!

Through the Hope 139 website, you can learn more and make donations! If you have any questions, please email shelley@transfitathens.com. It is an honor getting to see how the Lord is moving within our community of TransFit ladies to lift up and encourage women who are less fortunate!  THANK YOU! 

IMG_2150.jpeg

ACCEPT the challenge!  5 Days will revive your body, mind, and spirit!  You are strong and you can complete these FIVE DAYS! We believe in YOU!

We look forward to encouraging you this week! Book sessions today so you have the days and times that are best for you and to help keep you accountable for reaching your goals!

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 for 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

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: BREAKFASTEveryone 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! 

shamrock shake.jpg

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! 

cassiewrightphoto00066.jpg

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.

night of hope.png

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. 

CWP_9621.jpg

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 

What Should You Eat For a Healthy Snack Today?

Ladies, 

Part of living transformed is taking your healthy lifestyle with you on the road. Packing healthy snacks for mini vacations or business trips don't have to be complicated! Our TransFit Team encourages you to plan and prepare weekly so you're organized at home with your meals. Similarly, taking just a few minutes to prepare a bag with healthy snacks, you're one step ahead while traveling with nutritious options to munch on during your trip! 

IMG_3363.jpeg

Our Team wants to share with you some of our favorites! 

WATER

Pack a large water bottle or several smaller ones. This way you avoid dehydration and your skin keeps its natural glow!

FRUIT

Don't leave fresh fruit behind while you're away! Grab what's left in your fruit bowls, like clementines, apples or bananas.

PROTEIN AND NUTS
Remember, protein helps you feel fuller longer. So you'll want good protein sources. We like Rx bars, grass-fed beef sticks, and raw nuts. And it only takes a minute to measure out 1/4 cup portions of your nuts or trail mix and store in individual snack bags. Yay for portion control!

CREAMER

We appreciate good coffee creamer! : ) Especially, if you're dairy-free these are both great options for traveling. See picture above! 

Some other favorites:

  • Dry Roasted Edamame
  • Macadamia nuts
  • RX bars
  • Pistachios
  • Vega Protein Shakes
  • Nutpods
  • Organic Fit High Protein Weight Loss Bar
  • Koia 
IMG_1742.jpg
IMG_1834.JPG

Once your snack bag is ready, don't forget to pack your running shoes and workout clothes! We want you to plan exercise into your trip! You'll feel energized during your trip, but also when you return home! If you're traveling with family, this is an opportunity for you to spend extra time with them. Whether it's a sweat session in the gym, a round of tennis or golf, a walk on the beach or jog around a new city, we want to encourage you to keep moving!

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

Blessings, 

Team TransFit

save the date night of hope.PNG

Top 5 Super Foods For Your Heart! ❤️

Happy Wednesday! 

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

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

IMG_1451.jpg

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

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

babyspinachsaladwithbluberries.png

Baby Spinach Salad with Blueberries and Pecans

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

Blueberry Vinaigrette 

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

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


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

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

IMG_1494.jpg
IMG_1481.jpg

Dark Chocolate Energy Bites for the Heart

Serves 20

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

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

IMG_1483.jpg

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

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

Blessings, 

Team TransFit

New Recipes and Lunch & Learn You Don't Want to Miss!

Sweet friends, 

Wow! It has been a wonderful week at TransFit! We are so proud of each of you for showing up and giving it your best, both in and out of the studio! One hour, one day at a time - yes you can transform!  If one of your 2018 goals is to eat more nutritious foods our TransFit Team is excited to share new recipes this year! So bookmark our recipes section of the website for new healthy favorites! 

Today, we have a few new, amazing healthy recipes that you and your family are going to LOVE! Kelly and I had this dish with the cauliflower rice and we served the kids with regular rice. The salad will keep great for days so you can make a big batch and eat all week long (anyone's goal meal prep?)! Save these recipes and add them to your meal plan! 

asian kale salad and stir fry ginger cashew chicken wordswag.PNG

Stir Fry Ginger Cashew Chicken

Total time- 20 mins

Serves: 2

Ingredients

For the cauliflower rice:

  • ½ tablespoon coconut oil
  • 1 head of cauliflower
  • Salt and pepper, to taste
  • OR purchase already riced cauliflower 

For the sauce:

  • 3 tablespoons cashew butter
  • 3 tablespoons coconut aminos
  • 1 tablespoon freshly grated ginger
  • 1 cloves garlic, minced
  • 3 tablespoons warm water, to thin the sauce
  • spicy: add a few bits red pepper flakes

For the stir fry:

  • 1 pound boneless skinless chicken breast, cut small 
  • 1 tablespoon coconut oil, divided
  • Salt and pepper
  • 2 cloves garlic, minced
  • 1 bunch green onions, sliced
  • 1 medium head broccoli, cut into small florets
  • 1 red bell pepper, sliced thin
  • 1 large carrot, shredded

To garnish:

  • extra green onion
  • 2 tablespoons chopped cilantro
  • ¼ cup raw cashews
IMG_0839.jpeg

Instructions

Remove all greens from cauliflower and break into florets. You can either use a box grater, or a food processor to process the cauliflower into rice. If using a food processor (the easier method), simply add half of cauliflower florets to bowl of the food processor with a blade attachment. Pulse until cauliflower resembles rice. Add in remaining florets and process again until cauliflower becomes rice-like. Set aside in a large bowl until ready to cook.

OR- cook already riced cauliflower! 

Next prepare your stir fry sauce: In a medium bowl, whisk together the cashew butter, coconut aminos, ginger, garlic, warm water and red pepper flakes if desired. Set aside.

Now you’re ready to cook your stir fry: Add coconut oil to a large wok or pot and place over medium high heat. Once oil is hot, add chicken and generously sprinkle with salt and pepper. Cook chicken for 5-6 minutes or until fully cooked and no longer pink. Once chicken is cooked, transfer to a bowl.

Add in the other ½ tablespoon of coconut oil to the skillet and reduce heat to medium. Add minced garlic and cook for 30 seconds or until fragrant, then add in green onions, red bell pepper, shredded carrot and broccoli florets. Stir fry for 5 minutes or until onions cook down and broccoli becomes a little tender. Reduce heat to low, add in chicken and your sauce, gently stirring to coat veggies. and cook for another few minutes while you make the cauliflower rice.

When veggies are cooking, make your cauliflower rice: Add ½ tablespoon coconut oil to a separate large skillet and place over medium heat. Once oil is hot, add in cauliflower rice and cook for 5 minutes, stirring occasionally. Season with salt and pepper.

There are four servings: Serve ¼ of stir fry with about 1 cup of cauliflower rice. Garnish with green onion, cilantro and cashews. Yummmm!

asian kale salad.PNG

Asian Kale Slaw with Ginger Cashew Dressing

Total Time: 20 Minutes

Servings: 6

Ingredients

For the Salad

  • 4 cups chopped curly kale, thick stems removed 
  • 3 cups  shredded red cabbage
  • 2 cups  shredded carrots
  • 1 red bell pepper, sliced small
  • 3/4 cup chopped  cashews
  • 1/2 cup chopped fresh cilantro
IMG_0844.jpeg

For the Dressing

  • 3 tablespoons creamy cashew butter
  • 4 tablespoons brown rice vinegar
  • 1 tablespoon fresh lime juice
  • 3 tablespoons olive oil
  • 1 tablespoon liquid coconut amino acids 
  • 2 tablespoons honey
  • 1 large clove garlic, chopped
  • 1-inch square piece fresh ginger, peeled and chopped
  • 3/4 teaspoon salt
asian kale salad not mixed.jpeg

Instructions

Combine all of the ingredients for the salad in a large mixing bowl. Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy. Pour the dressing over the salad and toss well. Let sit 10- 15 so kale and cabbage can wilt some.  Add in extra rice vinegar and more cracked black pepper if needed at end!  Serve & enjoy.

Today is the last day to sign up for our Lunch and Learn! We would love to see you 12:30 Friday!  The program for the Goals workshop will help you to make a plan and teach you how to achieve your goals and dreams for an amazing year! 

 Please sign up by 1 PM today on our FREE app under SPECIAL EVENTS! We look forward to seeing you! 

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

Blessings, 

Team TransFit

Check out this New Recipe! You Will Love It!

Sweet friends, 

We hope you have had a great week! It has been another wonderful week in the studio. We hope you feel inspired, encouraged, and loved in and out of the studio. Today, we want to share an amazing recipe that our client, Katie Throne sent us! This recipe comes to you from Katie's Kitchen! 

IMG_8743.JPG

Stuffed Acorn Squash 

Serves 6

Ingredients:

  • 3 Acorn Squash 
  • 16 oz pork sausage (can sub chicken sausage or cooked Farro for vegetarians)
  • 4 c rough chopped kale (no stems)
  • 2 large leeks, only light part chopped thin and washed well
  • 1 tsp minced garlic
  • Olive oil
  • 1/2 c grated fontina, Parmesan-Reggiano combined
  • 1/2 c panko breadcrumbs
IMG_8745.JPG

Directions:

  • Pre-heat oven to 400 degrees. 
  • Slightly trim off the bottom and top of the squash so it sits flat. Cut squash in 1/2. 
  • Scoop out the seeds and clean cavity. 
  • Brush olive oil on squash and lightly sprinkle with salt and pepper 
  • Place squash on foil lined baking sheet open face down and roast for 45 min 
  • While squash is roasting, cook sausage and set aside. 
  • Add 1 TBSP olive oil to pan and melt leeks until tender and add chopped kale and wilt down. Add 1 tsp minced garlic and sauté 1 min; salt/pepper (add a few red pepper flakes for heat if you want) to taste; add sausage to leeks/kale mixture and quit cooking
  • When squash is done, stuff squash with sausage mixture
  • Mix a little olive oil with the cheese and breadcrumbs and top stuffed squash with cheese mixture
  • Put squash back in oven for 5-10 min until cheese/breadcrumb topping turns slightly golden brown
IMG_8744.JPG

Add this recipe to your meal plan for the week! We hope to see you in the studio this week! Continue to sign up for your sessions in advance so that we can best prepare the workouts for you! Join us on January 26 at 12:30 PM for our Goal Setting Lunch and Learn! You can sign up through our app under special events

We offer nutrition consultations with our TransFit dietitian or nutrition specialists! These consultations are personalized to your needs and will provide you with recipes, meal plans, and tips to live transformed with nutrition! You can purchase these sessions on our website HERE and on our app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Try These Healthy, Holiday Breakfast Recipes!!

Hi sweet friends!

We know you have family approaching for the holidays! Today, we want to share two great breakfast recipes with you to try this holiday season. It is so important for to have a well-balanced, low sugar, high protein breakfast before heading off for the day! We are a huge fan of "Make ahead" anything so these 2 breakfast recipes are great to try for this Christmas Holiday!! Both are super easy & delicious!!! Enjoy!

dsc062461-300x2271.jpg

Baked French Toast

Thankfully there is such a thing as healthy French toast. The Sprouted Cinnamon Raisin Bread eliminates refined flours and extra sugars, and the eggs add an additional protein boost that is welcome in any of my breakfasts. 

- 4 servings

  • 8 slices Sprouted Cinnamon Raisin Bread (or try whole wheat bread & sprinkled it w cinnamon....my kids don’t care for raisins)
  • 1 1/2 cup almond milk (I use no sugar, vanilla)
  • 1/4 cup maple syrup + extra for drizzling
  • 6 eggs
  • cinnamon

Cube bread into 1- 8 inch square pan

Whisk together almond milk, eggs and maple syrup.

Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

Bake at 375° for about 35-40 minutes, until eggs are set.

Cut into 4 pieces, drizzle with maple syrup and serve.

The portion size is huge and there are about 313 calories and 19 grams of protein per serving.

healthier breakfast casserole.PNG

Healthier Breakfast Casserole

  • 4-5 links organic turkey or chicken breakfast sausage, (4 small links)
  • 1 teaspoon olive oil
  • 1/2 small onion, chopped (optional)
  • 1/2 red bell pepper, chopped (optional)
  • 4 large eggs
  • 4 large egg whites
  • 2 1/2 cups low-fat milk
  • 1 teaspoon dry mustard
  • 1/2 teaspoon salt & pepper
  • 1/4 teaspoon freshly ground pepper
  • 2/3 cup shredded extra-sharp Cheddar cheese, divided
  • 8 slices whole wheat bread, crusts removed

Coat a 9-by-13-inch baking dish with cooking spray.Cook sausage in a skillet over medium heat, crumbling with a fork, until browned. Transfer to a bowl.Add oil, onion and bell pepper to skillet; cook, stirring occasionally, until vegetables soften, about 5 minutes. Add sausage and cook, stirring, until vegetables begin to brown, about 5 minutes more. Remove from heat and set aside.Whisk eggs and egg whites in a large bowl until blended. Whisk in milk, mustard, salt and pepper. Stir in 1/3 cup Cheddar. Arrange bread in a single layer in prepared baking dish. Pour egg mixture over bread and top with reserved vegetables and sausage. Sprinkle with remaining 1/3 cup Cheddar. Cover with plastic wrap and refrigerate for at least 5 hours or overnight.Preheat oven to 350°F. Bake casserole, uncovered, until set and puffed, 40 to 50 minutes. Serve hot.

Make Ahead Tip: Prepare; cover and refrigerate overnight!


We hope that you will enjoy these healthier Holiday breakfast ideas over this holiday season! Reminder, we are closed until January 2, but we look forward to seeing you in the new year! Check out our healthy living tab on our website to find recipes and workouts you can do at home! You can also find recipes, workouts, and inspiration on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

il_570xN.1306442246_p50u.jpg

Back to School Dinner Recipes 🙋🏼

Sweet Friend, 

We want to encourage you to finish August strong! Make the most of this last week in August and find time for movement each day! We will be excited to see your August ACTIVE Calendar on Friday to be entered to win a FREE month of sessions!

School is back in session and we realize your schedule is filling up! The secret weapons to success in reaching your whole body health goals is planning, prepping, and praying! Try to carve out time to plan ahead for your week so that you can meal plan and set aside time to schedule in your exercise and to have reflection time! We want to help you feel organized and start the school year on a positive, healthy note. In order to help you meal plan, we are sharing recipes for a delicious, healthy full meal for dinner that everyone will love! Add these new recipes to your meal plan this week! 

fall dinner.jpeg

Broiled Salmon with Marmalade-Dijon Glaze

Ingredients:

Screen Shot 2017-08-25 at 2.18.53 PM.png
  • 1/2 cup orange marmalade
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground ginger
  • 4 (6-ounce) salmon fillets
  • Cooking spray

Directions:

Preheat broiler. Combine first 6 ingredients in a small bowl, stirring well. Place fish on a pan coated with cooking spray. Brush half of marmalade mixture over fish; broil 6 minutes. Brush fish with remaining marmalade mixture; broil for 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Enjoy! 

FullSizeRender copy.jpg

Superfood Brussels Sprout Slaw with Pecans and Apples

Serves 8 (3/4 cup each serving)

Ingredients:

  • 1 pound Brussels sprouts
  • 5 tablespoons extra-virgin olive oil
  • 1 tablespoon lemon zest
  • 1/4 cup fresh lemon juice
  • ¼ cup Rice or Tarragon Vinegar
  • 1/2 teaspoon crushed red pepper
  • 1 diced Granny Smith apple
  • 2 ounces shredded Parmesan cheese
  • 1/3 cup toasted and chopped pecans
  • 1 teaspoon kosher salt & pepper

Directions: 

Thinly chop 1 lb. Brussels sprouts using a food processor (or pulse the blender) until Brussels are chopped finely. They should be finely chopped like coleslaw. Transfer chopped Brussels sprouts to a large bowl. Add 5 Tbsp. extra-virgin olive oil, 1 Tbsp. lemon zest, 1/4 cup fresh lemon juice, ¼ cup Vinegar, and 1/2 tsp. crushed red pepper; toss to coat. Add 1 diced apple, Parmesan cheese, 1/3 cup toasted and chopped pecans, salt and pepper; toss to coat. Let stand 5 minutes to allow the Brussels sprouts to wilt slightly. Enjoy! 

Roasted Apples and Sweet Potatoes

Serves: 5-7

Ingredients:

Screen Shot 2017-08-25 at 2.18.45 PM.png
  • 3 sweet potatoes, chopped or cubed
  • 2 pink lady apples, seeded and cubed
  • 2 TBSP melted coconut oil
  • 1 tablespoons finely chopped fresh rosemary
  • salt, to taste

Directions:

Preheat oven to 400 degrees. Cube sweet potatoes and apples and place on a foil lined baking sheet. Pour coconut oil over the sweet potatoes and apples along with rosemary and salt. Toss with hands to fully coat. Place in oven and bake for 35-40 minutes or until sweet potatoes are soft and cooked through. 


We have another amazing resource for you and your whole body nutrition and health! Perfect Portions is run by registered dietitian, Kaeti Shurling. Kaeti is dedicated to preparing healthy, well-balanced meals for your family in portions perfect for most. The portions are smaller than we are used to, but in most cases provide just what we need! NOTE: Our meals may not be large enough for growing children, athletes or those with rapid metabolisms. Keep in mind for your family, and remember to order extra portions for those who need it. Meals are served up Monday-Thursday of each week! For more information, you can find more information on Kaeti's website HERE


We hope that you enjoy these new recipes! Send us a picture, if you cook these recipes! If you would like to meet with one of our nutrition consultants, Katie Woodall or Caroline Ward, or purchase a month's worth of healthy family meal plans, recipes, and shopping lists please email us to set up an appointment or purchase it on our app

Also, check out our new and updated website! You can find more recipes and workouts under the HEALTHY LIVING tab! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

cassiewrightphoto00048.jpg

Happy Birthday TransFit! 🎉

IMG_9099.PNG

Happy Birthday TransFit!

Can you believe we have been in the new Athens studio for one year? What an incredible blessing the TransFit studio has been to our TransFit team and the comminuty! Each one of YOU has filled this place with encouragement and hard work, as we have accomplished goals and inspired one another to live transformed! TransFit (Transformational Fitness) was birthed out of my basement gym in Athens, GA when I was called to encourage women and become a personal trainer. I came to the realization that exercise is worship! Today, TransFit is a full service personal training studio  designed to help women live their BEST lives by becoming transformed in every area of life- body, mind and spirit. That is where our foundational verse and mantra comes from - "Do not conform to the patterns of this world but be transformed by the renewing of your mind" Romans 12:2


We are going to celebrate TransFit's Birthday all week! As our gift to say "Thank you" for being such and amazing client, we want to give you a FREE gift. Attached is a one week TransFormation meal plan. You can download it HERE! (click the link) The meal plan, recipes, and shopping list will also be under the TRANSFORM section of our website. Together, let's use this meal plan as our guide to finish the last week of January strong! Team TransFit accountability! 

tf_main_group.jpg

We will be celebrating all week and would love to have you in the studio to help us celebrate! Tuesday, we will be team teaching at the 8:20, 9:30, and 6 pm sessions! Bring a friend Tuesday for a fun celebration!  We will have Smoothie King Smoothies, Journey Juice, and more fun prizes & giveaways!  


CWP_9893.jpg

We want to thank each of you for your support, encouragement, and prayers for TransFit! The Lord has provided amazing gifts for us this past year and we look forward to what He will do in the years to come! We can't wait to celebrate with you! 

Blessings, 

Team TransFit

FREE Back to School Meal Plan & Healthy Kitchen Tips

Hey, sweet friends!! What an awesome start to August this week in the studio! We are so excited about the goals you have shared with our team and can’t wait to see you reach them — one meal, one workout at a time!

A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are also ready to get back into our routine of healthy lunches and dinners! Just the thought of planning out meals might seem overwhelming to you. That’s why we’re going to help you jump back into this school year one step ahead!

TransFit Nutrition Consultant, Katie Woodall is sharing a full week’s meal plan with you (below - for FREE) so your meals and workouts are already planned out for you and your family! Wahoo! A week’s worth of family-friendly meals with recipes are laid out for you to help make this transition back to school a smooth one! We’re even giving you a shopping list so you can breeze your way through the grocery aisles!

Included are simple breakfasts your whole family can enjoy, and we’re recommending healthy mason jar salads for your lunches this week! Since your lunches are all planned out, you’re probably wondering what your kids will eat for lunch. We want to help you with that, too.

A new school year is a great time to get your kids to try some new healthy foods! But let’s not get crazy — remember we have to ease them into it, right? Let’s be real. Most kids could eat a peanut butter and jelly sandwich every single day (or is that just mine?)


Pack foods your kids will eat! 

Sure we’d love it if all our kids would eat carrots, broccoli, sliced turkey and edamame. But let’s face it, not all kids will eat this and they need nourishment for school and after-school activities! Pack them a variety of foods so they have choices and be sure to include a couple items they already like.

We talk in the studio a lot about fueling our bodies for our workouts. Our kids need that fuel, too, so they can perform their best at school!

Let your kids pack their lunch. 

From kindergarten to 12th grade, each kiddo can help even if it’s a small task! Find a way they can be a part of choosing healthy foods for their lunchbox and feeling like it was “their idea.” 

Make it fun!

 Use bright or seasonal muffin cups to separate foods. Add toothpicks or make mini fruit kabobs. Send along a sweet card or note to make them smile! My kids love a funny joke, so I buy a couple books with tear-out lunchbox jokes, and I send one each day with a simple, “I love you!”


What to pack!

1. Protein.

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butters (great for dipping, too), beans, hummus or hard-boiled eggs.

2. Whole grains.

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

3. Colorful fruits and vegetables.

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

4. Sweet and salty snacks.

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

5. Hydration.

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars.


Use this lunchbox prep time as a chance to connect with your children! Take time to ask them about school or their friendships. Encourage them, and of course, use this opportunity to talk about why we choose healthy, nutritious foods!

And remember, you’re setting an example for your family! These little ones are watching you — taking a little extra time to prepare your salads for the week can be a way of showing your family that you’re honoring your body with healthy foods at lunchtime, too!

Reflect on our verse for this week: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to this family meal plan and planning out healthy lunches for your family. We believe in YOU!

Blessings, 

Team TransFit



CLICK the image to download the app! 

CLICK the image to download the app! 

The secret to reduce stress and stay organized for your healthy lifestyle!

Good Morning sweet friends! 

Many of you have met my dear friend and now TransFit Nutrition Consultant,  Katie Woodall. Today, I wanted to give her an opportunity to share with you her best nutrition advice and a fabulous secret! 


Hey guys! I am Katie Woodall, a Certified Nutrition Consultant for TransFit! I have loved working out side-by-side with a lot of you at the TransFit studio. It’s my pleasure to share my love for nutrition with each of you today! 

Who wants to reduce stress and stay organized??? I know we all do- so here is the solution for you — meal planning! This was one of my 2015 New Year’s Resolutions. It not only saved me time after time from asking, “What’s for dinner,” but it kept me organized at home and at the grocery store. Instead of walking into the store with no plans and wandering up and down aisles, and back across the store because I forgot something, I went to the store with a plan! And a plan can help you spend less — as long as you stick to it!

Like most people, our New Year’s Resolutions include losing weight and toning up. Well, meal planning helps with your fitness goals, too! Muscles start in the kitchen, right?! I often tell people that you can work out 6 or even 7 days a week, but until you make healthier choices in the kitchen, nothing will change! You can start by organizing your family’s weekly meals.

3 Simple Steps to Getting Your Meals Organized

1. Set aside a day and time to plan! Put it on your calendar if you have to! Saturdays and Sundays typically work best, even if it’s just 30 minutes or one hour set aside.

When you find your block of time that works best, sit down with your healthy recipes and start planning for the week ahead. Include meals for breakfast, lunch, dinner and snacks. Yes, plan your snacks! Even if it’s a protein bar, write it down! One of TransFit’s blank meal plans can prove to be very useful.

2. Stay cost conscious! If you want to save a little extra money that week, take a look at the sale papers and plan your meals accordingly. What meats are on sale? Consider which fruits and veggies are in season.

3. Create your game plan! Once your week’s planned out, you can easily make your grocery shopping list. If you’re like me, I usually incorporate 2-3 shopping trips a week for fresh produce and meat to last through the weekend. After your calendar is full, go back and organize a grocery shopping list. Try to separate your list into different sections, like produce, dairy, dry or canned goods, etc. to make shopping even easier! And also when you’re at the store, it can help hold you accountable to your list and avoiding those extra items or treats around the store!

Let us help! Are you adding “Meal Planning” to your calendar right now or wondering still how to find the time for it? I’d love to help you! Part of TransFit’s nutrition services is meal planning. So if you’d like to save time, I can take the stress of meal planning away from you! I can create fresh meal plans for you and your family, including the recipes, and add one of our newest features — grocery shopping lists! 

To make changing yours or your family's nutrition habits a breeze, let TransFit help you through the Healthy Family Meal Plan which can be found here http://www.transfitathens.com/new-products/healthy-family-meal-plan

or a Personalized Nutrition Plan found here

http://www.transfitathens.com/new-products/one-on-one-nutrition-consultation

These options and many more can be found in the TransFit shop! 


To give you an idea of what a typical, healthy family meal plan from TransFit looks like, I’ve included one here. That’s five meals a day for seven days! Also, we’re sharing a few recipes from this plan, too.


Strawberry Spinach Salad with Balsamic Fig Dressing

Ingredients: (serves 2)

Dressing -

• 1⁄4 cup balsamic vinegar

• 1 tablespoon fig preserves

• 1/4 teaspoon ground black pepper

• 1 teaspoon Dijon mustard

• salt to taste

• 1/3 cup extra virgin olive oil

Salad -

• 1 (10 oz) package of baby spinach leaves

• 1⁄2 Cup Craisins

• 1 cup Strawberries hulled & sliced thin

• 1⁄2 cup cooked, shelled edamame

• 4 oz crumbled Goat Cheese

• 1/2 cup walnuts, coarsely chopped

Preparation:
Mix vinegar, pepper, mustard, salt, and olive oil in a small bowl with whisk. In a large salad bowl, toss the remaining ingredients together. Drizzle the dressing over the salad and serve. Top with grilled chicken or salmon! Goes perfectly with homemade pita chips Enjoy! 


Healthy Chicken Nuggets  

  • 6 oz. boneless, skinless chicken breast (cut into 1⁄2 inch pieces) 2 pinches salt

  • 2 pinch pepper

  • 1 pinch garlic powder

  • 2 tbsp light extra virgin olive oil

  • 1 cup whole wheat breadcrumbs (or almond meal for lower carb option) 

  • Olive oil cooking spray

Preheat oven to 425 degrees. Toss chicken in olive oil and then season chicken with salt, pepper, and garlic. Dip the chicken in bread crumbs until coated completely. Roll until nicely coated. Lightly coat a cookie sheet with spray and place the nuggets onto the tray and then into the oven. Bake until golden brown and cooked through (about 10-15 minutes).   


 

 

For more on how we can help you organize your family meal plans, please email Katie at katie@transfitathens.com. Or if you’d like to learn more about our nutrition consulting services, log on to http://www.transfitathens.com/nutrition/.

Have an amazing weekend! 

Team TransFit

Weekly Menu Plan

I am so thankful so many people enjoyed seeing the meal plan that was posted last week. I hope that the menu helped your family stay prepared and organized last week. The basics of meal planning takes a few steps: take 20 minutes to talk with your family about the week ahead, get input for everyone about what they would like to eat, include variety, keep it simple!!! Earthfare has chicken on sale this week so our menu has a little extra chicken in it than normal! Here is my handsome model, Porter, holding our dry-erase board meal plan for the week ahead. I make my grocery list from the weekly meal plan and shop either Saturday, Sunday, or Monday. Crazy busy weekend so I had to workout on the meal plan this morning! We typically make snacks (freezer yogurt pops, no bake energy balls,ect) on Sunday in anticipation of a busy week! Please feel free to email me with questions or comments!!!  If you would like me to design a specific meal plan for your family or if you are training for a specific event please email me at carolineward@bellsouth.net

Blessings, Caroline

 

Porter helping me with the menu this week!

Many of these recipes are on the TransFit blog in the food section(http://www.transfitathens.com/blog//food)! Here is one of my all time easy family favorites! (For leftovers I drain the chili and put the chicken and white beans in a tortilla for soft tacos).

Crockpot White Chicken Chili

Whie Chicken Chilli

Crockpot White Chicken Chili

Ingredients

  • 1 32-ounce box chicken stock(organic)
  • 5 cups cooked chicken (rotisserie or boiled)
  • 4 cans white beans, left undrained
  • 1 16-ounce jar salsa(use fresh salsa-- this the key)
  • 1 8-ounce block pepper jack cheese, grated
  • 2 teaspoon ground cumin
  • 2 cloves garlic, minced
  • Black or white pepper to taste
  • 1/2 cup finely crushed corn chips
  • Sour cream or greek , avocado & cilantro, for garnish

Yields: 6 servings

Preparation

Place all ingredients except the corn chips in a crock pot. Cook on low 4-6 for  until the cheese is melted. (you can always add cheese at end)

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

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