🔥 7 Foods that Balance Hormones and Help You Lose!

Hey friends,

What an awesome week it’s been at the studio! We are so proud of you all for showing up and starting January strong. If you haven’t read about Paige Colquitt’s Holiday Extravaganza transformation, check that out on our blog HERE.

Have you ever felt like you’re exercising and eating a better-balanced diet, but still seeing no progress? Still feeling sluggish? Often, unbalanced hormones can sabotage your goal of feeling your best. Your body’s hormones help control everything from your metabolism to your body’s fat storage. Today we want to introduce you to 7 superfoods you can add into your daily nutrition plan to revive your body to help you feel your best!

Avocados

Avocados contain a substance known as beta-sitosterol. Beta-sitosterol has been shown to significantly lower blood cholesterol levels, balance cortisol levels, and decrease inflammation in the body. And, you can add them to literally anything! Who doesn’t love another reason to eat avocados?

Nuts

Almonds contain protein and fiber, and are known to slow the absorption of carbohydrates in the body. Studies have found that walnuts are also a good source of the hormone melatonin, which helps promote more restful sleep.

Cinnamon

Cinnamon has the ability to speed up the metabolism and stabilize blood sugar levels, which can help with weight loss. It also has anti-inflammatory and anti-bacterial properties that help keep your body healthy. In fact, it’s the cinnamaldehyde in cinnamon that naturally helps balance the body’s hormones. Add some cinnamon to your oatmeal or sprinkle some on an apple and enjoy a healthy snack!

Green Tea

Studies have shown that green tea extract increases metabolism and helps the body burn fat. It provides a boost of energy while blocking the release of the stress hormone cortisol, which helps gut the accumulation of belly fat! It also helps you warm up on these cold winter days! Purchase our team’s favorite green tea on Amazon HERE.

Pomegranates

Pomegranates have amazing anti-cancer, anti-inflammatory, and antioxidant properties that help keep the body healthy and fight off disease. They also provide the same estrogens that the female ovaries produce – estradiol, estrone, and estriol. Adding pomegranates to your diet can help reduce mood swings while helping your body combat breast cancer and heart disease.

Turmeric

Adding turmeric to your meals will do more than just spice things up. Turmeric naturally reduces inflammation, pain, and swelling in the body. It also helps to balance your hormones and keep your immune system functioning properly! Sprinkle it on your food or make Turmeric Tea or Golden Milk for a warm drink. Get our team’s favorite Turmeric from Amazon HERE.

Broccoli

Broccoli contains high amounts of photochemical called indoles, which play a large role in estrogen metabolism. Indoles work to convert estrogen into a safer form for the body to metabolize, which reduces the risk of estrogen-linked cancer, including breast cancer and prostate cancer. 

Try introducing some of these super foods and drinks into your daily nutrition plan and see how much better you feel! Eating a well-balanced diet with plenty of nutrients will revive your body and help you live transformed.

We’ve included a tasty recipe below that incorporates a few of these foods! Try it out and let us know what you think— we love when you tag us in your social media posts!

Superfood Salad

Ingredients

• 4 cups of leafy greens 

• 1/2 c chopped broccoli  

• 1/2 c chopped red apple

• 1 avocado sliced 

• 1 pomegranate seeds removed

• 1 cup walnuts roughly chopped

Dressing

• 1/2 cup avocado ripe

• 1 tsp seeded mustard

• 2 tbs lemon juice

• 6 tbs olive oil

• 1 splash apple cider vinegar

• 1 pinch sea salt

• 1 pinch black pepper

  
  Instructions

• Combine all the ingredients for the salad in a large bowl.

• Place all the ingredients for the dressing in a blender and process for 20-30 seconds or until you reach a smooth consistency!

• Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!

Don’t forget to sign up for sessions in advance on the app!

If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

🎉 Jump Start Your 2019 with Our New TransFit Packages!

Sweet friends,

We hope you had a wonderful Christmas with friends and family! To those of you who are participating in the Holiday Extravaganza, finish strong and remember your goals as we approach the last challenge day- NEW YEARS! Remember the goal of this challenge is not to restrict you, but to help you treat your body consistently as the amazing gift it is!

Let’s all stay motivated and active this holiday! Don’t overindulge in leftover holiday treats. You can find workouts and recipes to stay on track even while traveling on our website or on our TransFit app HERE.

During this time of rest and relaxation, we encourage you to take time to focus on your goals for 2019— through health and all other areas of your life.

As we transition into the New Year, we are so excited to announce our TransFit January Jump Start Packages! Are you ready to jump start your body, mind and spirit for a successful year in 2019? These packages will provide you with a healthy all-inclusive approach to help you meet your fitness goals! The January Jump Start packages will get you on the right track to live transformed and make 2019 the best year for body, mind and spirit!

January Jump Start Package - $49

(4 week body, mind and spirit plan to jump start your transformation)

4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

• Blank Meal Plan template for you to customize

• 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

• One month Transform Your Body Exercise Plan

• January Jump Start Getting Started Guide and 10 New Year's Steps to Success

• 2019 TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• TransFit January calendar with weekly challenges to keep you motivated

• Weekly inspiration and email support

  ***Jump Start Package will be emailed to you via PDF on January 1st! This package can be purchased on our website by clicking the button below.

January Jump Start Package Elite - $85

This package includes all of the above benefits, plus a 25 minute personal consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers. This will completely assess your body and create an individualized plan to help you reach your goals for 2019. This can be purchased on our website by clicking the button below!

January Jump Start Package Platinum (*most savings*) - $195

This package includes all of the above benefits, plus 8 transformer sessions to be used in January 2019! You will have all our meal plans, recipes, home workouts, and consultation to help you develop your transformation plan and add additional strength, cardio and flexibility sessions in the studio. This package can be purchased on our website by clicking on the button below so you can receive and book your 8 transformer sessions as well!

January Jump Start Package ULTIMATE - $395

This package includes all of the above plus an additional weekly 30 minute session with one of our Personal Trainers or Nutritionist to customize your transformation and help keep you accountable for your goals! With this package, you are guaranteed to reach your goals and rest your body, mind, and spirit. This package can be purchased on our website by clicking the button below!

If you have questions about any of these packages, please email us at transfitathens@gmail.com for more information! January Jump Start packages will be emailed to you on January 1st. We can’t wait to see you in the studio in 2019 ready to start your transformation!

TransFormer Power Lunch

TransFormer Power Lunch

Ingredients

• 3 cups chopped baby spinach or kale

• 1 medium pear, chopped

• 1/8 c dried cranberries

• 1/4 cup chopped walnuts or cashews

• 1/4 cup edamame or chickpeas

• 1/2 cup any roasted vegetable leftover (roasted butternut squash or sweet potatoes are best)

• 1/4 avocado

• 1/4 cup quinoa

• 1 oz. (1 tbsp) goat cheese, crumbled

Instructions

• In a large bowl, combine the greens, pears, cranberries, nuts, quinoa, roasted vegetable beans and cheese.

• Drizzle with vinaigrette.

• Toss for 1 minute, coating every leaf.

• Add avocado on top and top with fresh ground pepper. Enjoy!

Here is one of our favorite workouts of 2018! Try this out at home over the next few days to feel recharged and strong headed into the new year! You can also check out workouts on our app HERE or on our YouTube channel HERE.

Last, we want to thank you all so much for another amazing year! God has truly blessed us, and we have loved watching Him use TransFit as a ministry to inspire and encourage us all to transform body, mind and spirit. We could not be more grateful for you all! If you have any questions or would like to schedule a one-on-one or nutrition counseling session, 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 

INCREDIBLE Client Spotlight- Dr. Tina Carpenter

This week at TransFit in while we are gearing up for the Holiday Extravaganza  we are challenging everyone to do a food journal for 5 days! If you complete your food journal Monday- Friday and email it to me on Saturday you will be entered in to win an awesome prize!! You can hand write a food journal OR take a screenshot of your MyFitnessPal (app)!!

Amazing client spotlight Tina Carpenter has been so diligent and has been food journaling for 80 days straight and has had huge success! Tina is such an inspiration for all women! I am so proud of Tina for her commitment to living transformed- body, mind, and spirit!  I can't wait for you to read her life-changing story and be encouraged to reach your health and wellness goals! 

"My latest adventure started almost three months ago when I asked to meet Caroline for a one on one session. I was finally ready to be intentional about my health, and I wanted her help to be my best self and to learn how to create and achieve my health goals. I had spent the last year maintaining what doctors would call a healthy weight, but it was a roller coaster each week of eating healthy and exercising during the week, and then spending my weekends eating what I wanted with my family and not necessarily exercising. 

When I was a PhD student, I did a 90 day health and fitness challenge and I lost 30 lbs. I truly understood what athletes mean when they say they are in the "zone". I was strong, lean, and fit, and I felt amazing! I am so thankful that I did this prior to interviewing for professor positions. I was glowing, and I am sure that much of my success in getting an offer at UGA was because of this glow. UGA was my first choice then, and it is my first choice still today. I am so thankful to have made tenure here at UGA. I have had a wonderful time in Athens with my awesome husband Don, and I have loved being a mom to our amazing children, Daly (8) and Court (5). As a mom, I began to listen to those who said, "Oh Tina, you have had two children now, and you are 12 years older- don't worry about your weight, you look great!" While it was wonderful to know that people loved me the way I was, I realized that if I was going to find that glow again, it had to come from within me!

TransFit is AMAZING, and gave me just the right guidance, support, and inspiration that I needed to make a change. I got a fancy new Polar heart rate watch, some great new shoes, and the Fitness Pal app, and I was on my way. I tracked everything, every day, and I learned a tremendous amount about calories, how many to take in, and how many each exercise burned. It was a lot of hard work to track that first week, but I did, and I was feeling great…until I stepped on the scale, and my weight was up one pound. I felt deflated and frustrated, but I only took one minute to feel that way. I immediately texted Caroline and another supportive friend and they both replied almost instantly with don't give up, don’t worry, and don't change anything…stay the course, and focus on the process- you are making positive changes to the way you live, and it will pay off! That was just what I needed to make it through that day. The next week, I was down two pounds, and while I was wishing the weight loss was bigger and faster, I was encouraged. I was bringing vegetables to tailgate parties with hummus, I was eating one small brownie, one glass of wine and I was feeling fully satisfied. I remember even eating a hot dog at the stadium, all under my calories for the day. I was solving this fun puzzle each day and I was staying motivated. I had very little fluctuation after weekends, and my weight was decreasing by a pound or 1/2 pound each week. Now for special occasions, I order the small Mellow Mushroom pizza (490 calories), I fill up on the delicious greek salad, and I order the Gigi's mini cupcake for 195 calories (and I am absolutely fully satisfied). Please know that I am a huge Mellow Mushroom and Gigi cupcake fan and I am in no way telling you to not have pizza or cupcakes (especially for a special occasion). Just live, learn and laugh along the way…and enjoy your life as you strive each day to be your best. If you are misguided, or if you make mistakes …shake it off, and get back on your path to being the best you can be! None of us are perfect ( I certainly am not), in fact I cried twice last week so overwhelmed with trying to balance all of the balls in my life. Rather than strive for perfection, strive to be the best you can be each day (and that may be different each day). This is a long term journey, things can make you stumble in the short run, but if you take each stumble as a learning block and you are kind to your heart and soul- loving yourself for the awesome person you are, you will get closer and closer to your goals of being your best!

Now…80 days later, and my Fitness Pal is giving me badges for tracking (I.e., journaling my food and exercise for 80 days straight). I am down 10 lbs., and last Caroline checked I had lost 12% body fat. Most importantly, I am feeling stronger, healthier and more vibrant. I have learned a lot along the way. I now understand the importance of cardio and weight training, and I am still trying to work yoga in too, but perhaps most importantly to me is my food journaling. I have learned that healthy eating is critical to long term success.

I was also recently touched by Caroline's blog to live a "full" life rather than a "busy" life…and I LOVE that! As a full-time accounting professor at UGA striving to be the best mom, wife, friend, daughter and professor I can be, I constantly feel crazy busy (sometimes even frantic). I have learned to breathe into this awesome life that I have been given. To raise my hands on this roller coaster of life and enjoy the ride! My children have taught me the importance of fun and laughter! It is truly contagious and the benefits to your life are amazing. I have learned from my girlfriends that we all have something that can get us down if we let it, so don't let it. My husband has taught me the importance of love in your life. Love until your heart overflows!

Inspired by so many in my TransFit workout class, I recently went for a walk/run in Central Park in New York City while there on a business trip. After staying up late and getting up early to get ready for my research grant proposal presentation, I decided to get up early again and get my exercise in. I sent the picture of me in Central Park that morning to Caroline to thank her and my TransFit Transformers class for the inspiration to get up and go.  She replied "you are glowing!" Little did she know how much those words meant to me…my glow is coming back!…and we even won the grant…a reminder to me that with hard work and balance you can have it all! I will continue to strive to be the best I can be, and to learn something new everyday, and I will always keep laughter on my to do list of life!

My favorite exercise would have to be walking Daly and Court to school and then my run/walk home…but I always LOVE my Transformer class at TransFit and a yoga class when I can get it in. 

I love having family come visit (anytime), but especially during the holidays. I love this egg casserole, and you can make it the night before so you are just cooking it in the morning. With the holidays approaching, this is especially good for Thanksgiving or Christmas morning- great protein and delicious, and if you make the night before, you can just enjoy your family while it bakes that morning!

Hummingbird Breakfast Casserole

• 1-2 pounds ground (lean) turkey sausage (depending on your preference)
• 1 cup grits (cook according to directions)
• 2 cups light sharp cheddar cheese 
• 5 eggs
• 1 1/2 cup skim milk
• Salt and pepper to taste

Cook turkey sausage and crumble in the bottom of the dish, cook grits, add cheese (stir to smooth- let cool), beat eggs, milk and salt and pepper together- add to grits mixture. Pour over sausage in casserole dish- bake at 350 for 1 hour (you can refrigerate the night before (or even freeze and put in the refrigerator the night before)

Congratulations Tina! Continue to strive for progress each day- living a life transformed! 

Mental Strength- Sticking to an "I will" Statement

Hello friends!

So to go along with our "Strength in September" theme, I wanted to mention mental strength and how that is just as important as physical strength in our lives. While we are focusing at Transfit on becoming physically strong through challenges such as the #tfsquatchallenge, we also feel there should be a large emphasis on mental strength.

So what exactly does mental strength look like? A great example I wanted to share with you all today is a small exercise you and your family (or roommates for all you sweet college students) can do together.

I recently read about a family who goes around the table during breakfast every morning and each of them give an "I will" statement for that day. These statements shape each individual's mind to allow them to live purposefully and intentionally for the day. At the end of the day, the family talks about what became of their "I will" statements, and what God was able to accomplish through them that day. Why is it important to vocalize these statements?

Beginning our days with an "I will" statement allows us to live intentionally. God calls us in Colossians 4:5 to "Live wisely among those.., and make the most of every opportunity." In order to truly make the most of every opportunity, we need to live our lives with an "I will" mindset. We need to seek to find opportunities to share love and encouragement and give our best in every moment of every day.

So today, I want to challenge you to set an "I will" statement. Even if it's just for the day or the week, begin to transform your mind by having an eternal mindset, living each and every day with a purpose of serving the Lord.

Sunday night I had the opportunity to try out these "I will" statements with my own family, and they loved it! Porter, Lyla, Kaitlyn and I had the best time each filling out a notecard  saying what we planned to focus on doing for the next day and the week ahead! I can't wait to see how they use these statements to accomplish their goals and begin to learn how important it is to live with intention.

““And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.” Colossians 3:17”

Have a wonderful week! 

Blessings,

Caroline

Staying AB-solutely Committed

March is off to a great start! I'm so happy to be working with some great people in the Maximize Your Motivation for March program! If you would like to join, please email me at transfitathens@gmail.com to get started.

What is your TRUE motivation? 

To truly maximize your motivation you have to

KNOW your motivation!

What is your MOTIVATION for better health???

1. ___________________________________________________________

One of our key focuses for the Maximize Your Motivation for March program is commitment.

"Commit everything you do to the Lord. Trust him, and he will help you" -Psalm 37:5

God is not promising things will always be easy, in fact it is the tree which weathers the most storms that often grows to be the strongest! We must trust that we can handle the challenges he sets before us, and commit to seeing our goals through.

This week let's commit to strengthening our core by working on our abdominal muscles. Set aside 10 minutes every day to get in a great workout that will help lay the foundation for future exercises. Watch the video below for one of my favorite ab routines (with my favorite assistant)!

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Blessings,

Caroline

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