Join us for the Most Transformational Challenge to Finish 2018 Strong!
Sweet friends,
It’s that time of year again! The holiday season is upon us, and that means lots of temptations for unhealthy splurges! Don’t worry, we’re here to encourage you! We are stronger together- in body, mind, and spirit!
Accountability is the key to your transformation and we are ready to finish 2018 feeling energized, confident, and strong! Monday starts a big week in the studio for Client Appreciation Week and as we begin weigh-ins for our Holiday Extravaganza Challenge! Join us in the studio as we transform together to finish 2018 stronger than ever!
Holiday Extravaganza is the best holiday challenge to keep you accountable to your goals over Thanksgiving, Christmas, and New Years! You can come into the studio to weigh-in or you can send us an email at transfitathens@gmail.com if you want to schedule a time to weigh in. Feel free to invite friends & family to play as well! All ladies in the community are welcome (special instructions for those who have had a baby in past 4 months)!
DETAILS OF THE GAME:
Starts the week of November 12th - Finish week of January 10th
How It Works:
Challenge begins the week of November 12th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in (confidentially) and do your best over the holidays to eat right, exercise, drink water, and do our weekly challenges. On the week of January 8th, we will weigh in again.
If your weight stays the same, you get your $20 BACK! If you gain weight, your money stays in the bucket and you contribute to the biggest loser prize!
If you are the biggest loser (based on body-weight percentages), you get to keep all the money in the bucket! Our top five winners will also receive a special gift! The Holiday Extravaganza is the best way to keep you accountable over the holiday season!
The winner last year won over $1,500 CASH!!! This is the BEST challenge to keep you accountable over the holidays!
Want to stay accountable over the holiday but don’t live close to TransFit or in Georgia? We still want to help you transform! Check out our ONLINE TRAINING OPTIONS to help you reach your goals where ever you are!!
Congratulations to our October Calendar Challenge winner, Beverly Sparks! Beverly was such an inspiration to all of us in the month of October. Read her story below about how she is transforming her mind, body and spirit. What an inspiration this beautiful soul is to all of us! Don’t forget to fill out your November calendar to be entered to win a MONTH of free sessions!
“In July of 2014, I retired from the University of Georgia Cooperative Extension Service after 32 years of combined service at UGA and Texas A&M University. My position at UGA required long hours, lots of airline travel, many hours behind the wheel, and too many on the go or banquet meals and rushed eating at business meetings. I tried very hard to make healthy food choices but the many years of airline food, eating on the go and high stress began to take a toll on my weight, health and spirit. My first goal after retirement was to improve my health and I made a commitment to join a gym, lose weight and address poor eating habits. Several attempts to get into a regular workout routine failed. I found it very difficult to stay motivated.
In January of 2018, a great friend (Lynn Robinson) invited me to workout with her. That day changed my attitude toward working out forever. The atmosphere at TransFit is positive, non-competitive and inspiring. In the classes I attend, the exercises are adjusted to your personal level of ability, yet the instructors are always adjusting your routine to keep you challenged. The women working out with you, both young and closer to my age, are welcoming, supportive of each other and very encouraging.
I am now in my eleventh month of workouts at TransFit. New habits have formed and I am truly grateful for the opportunity to exercise this body every time I attend a class. My strength and balance have improved. My weight is healthy and stabilized and my clothes fit much better. I sleep better and find it easier to concentrate and focus on the positive things going on in my life. I no longer “have to go workout”... I want to go work out! Keeping a calendar of activity is one form of accountability and reminds to stay active even on the days I don’t go to a TransFit class.
What an honor it is to be selected as the October recipient of Calendar Challenge at TransFit! The TransFit Team has been a real blessing and instrumental in helping me transform my body, mind and spirit in the past year. Thank you Caroline and your awesome TransFit Team!”
We love you Beverly and we are so proud of your attitude and your commitment to transforming! Just take the first step ladies, start where you are and we can help you with your goals and dreams!
The TransFit team is excited to welcome a new staff member to our family! Corinn Gurak will be joining us as a Personal Trainer, and she will be teaching a TransFormer evening class! We are so excited to welcome Corinn to our Team TransFit.
“In high school, I was a runner in cross country and played soccer, which made running and weight lifting a part of my daily routine. My junior and senior years, I became fascinated eating healthy and working out. This fascination eventually spiraled outside of my control, and I spent much time my freshman year of college learning healthy living, which always needs balance!
I knew after this that I wanted to share the joy and balance of healthy living with the women around me! I became a fitness instructor at Crunch Fitness. I love encouraging my clients (who always become friends) to reach their goals. These passions lead me to TransFit, where I fell in love with the mission of TransFit and I adore Caroline and the other instructors here. I am excited to begin leading and training an upbeat and exhilarating Transformer class in the evenings!”
We are excited to inspire you in the studio this week for CLIENT APPRECIATION WEEK! Please let us know how we can encourage you. If you would like to schedule a nutrition session or one-on-one personal training session, please email us at transfitathens@gmail.com.
Blessings,
Team TransFit
🍴How to Stay On Track During Thanksgiving Festivities🍴
Happy Black Friday!
We hope each of you had a great Thanksgiving day and were able to spend time with friends and family! We each have so much to be thankful for!
Today, we are excited to offer YOU a TransFit Black Friday DEAL! We are offering 20% off ANY package, session, or item on our website & the TransFit app. This means that you can purchase ANY item, whether it is personal training, transformer sessions, or a nutrition consultation, for 20% off! You can purchase these packages on our TransFit app or our website and use the code BLACKFRIDAY to receive the discount! Each package will have an expiration of 3 months!
You can also use our BLACK FRIDAY deal on our merchandise on ETSY! Click HERE to go to our Etsy store!
Enjoy this time with family, but remember to continue to exercise and focus on nutrition. Continue to make everyday count so you can be the biggest loser for Holiday Extravaganza! Check out our app, website, and YouTube channel for recipes and workouts! We can't wait to see you in the studio next week!
Blessings,
Team TransFit
Nourish Your Body In November
Happy November sweet friends!
Way to finish October strong! Loved hearing how so many of you exercised daily in October and had such success with your goals! Excited to share our TransFit theme for November: "NOURISH your body in November". The November theme will walk us through this month as we focus on nourishing our bodies, minds, and spirits.
Today, we realize this time of year is very FULL for all of us. With the holidays quickly approaching and the semester coming to an end, we have a never ending to-do list that seems to get longer and longer with every passing day. Let's focus this month on:
- Being ready to make the most of every moment!
- Getting ready for the holiday season ahead!
- Getting motivated to reach new goals and live healthier this month!
We are so proud of each of you that participated in our October challenge! Continue to do some type of movement daily! Our October challenge winner is Ellen Sabitini!
Ellen started at TransFit in May 2016 and has made many life changes with nutrition and exercise. She has lost many inches, pounds, and body fat over the past few months and has transformed not only her body but her mind and spirit as well! Ellen exercised everyday in October!! Way to go Ellen! We are so proud of you! You will be inspired by Ellen and her transformation story!
"I started my first appointment with Transfit on May 26. I had tried different exercise and nutrition plans with a little success but could never maintain it for long. Many of my friends and colleagues were “TransFit success stories”, and while it crossed my mind many times, I had many excuses why Transfit wouldn’t work for me: I was too out of shape, it wouldn’t work for my busy schedule, etc. Eventually, I hit a point where I needed to do something different! I was not feeling good about myself or my health. I felt I needed to try something more individualized, with someone who could motivate me and hold me accountable. I was so impressed with others who worked out at Transfit that I decided to give it a try, kind of as a last straw! I feel fortunate to work in a place where I am surrounded by strong and beautiful woman who inspire me to be my best everyday!
I started small group personal training sessions this past summer, which was a great way for me to start and get more personalized attention and instruction on how to best do the exercises. Once the school year started, I began attending Transformers classes 3 days a week. At home, I walk everyday and I’ve recently started adding some running intervals to my walks.
My favorite thing about exercising is learning to do new exercises that I couldn’t previously do (like all the various plank exercises and the jungle gym!) and feeling stronger! I also love exercising outside and being active with my family. My husband, son, and dog accompany me on my walks/runs and motivate me too! A challenge for me is trying new things-I tend to stick to a routine. That’s another reason I like Transfit so much-every session is different and keeps me challenged!
My current goals are to eat more salads, find good fruit and vegetables in the winter, continue to exercise and follow my nutrition plan through the holidays and the winter season.
Living a healthy lifestyle has definitely made me feel more confident in all areas of my life. I feel like I am a more positive person and more encouraging of others. I have more energy to do all the things in life I want to do!
Strategies that have been most helpful to me:
- Meal planning and prep every week
- Bringing my snacks and lunches to work everyday and cooking at home
- Food journaling-I’ve food journaled 158 days in a row!
- Signing up for classes in advance each week
- Not using food as a reward or celebration or as a stress buster!
I have a lot of favorite foods, that’s one of the problems! My recent most favorite recipes:
Roasted Vegetables
- 1 lg Vidalia or sweet onion
- 1 lb carrots
- 2 medium zucchini
- 1 bag of cut butternut squash (such as Trader Joe’s)
- 2 cups of cherry tomatoes, cut in half
- 3 T olive oil
- ¼ cup goat cheese crumbled (optional)
- Egg, fried (optional)
- Salt and pepper
Preheat oven to 450 degrees. Cut all veggies into bite-sized (1”) chunks or wedges. Add onions and carrots to a large roasting pan or casserole. Add 1-2 T of olive oil, salt and pepper and toss. Roast for 25 minutes, stirring once. Add zucchini and butternut squash. Add 1 T olive oil and toss. Roast for another 15 minutes. Add tomatoes and roast for 10 more minutes.
To serve as a main dish: top each serving of roasted vegetables with a 1 tsp of goat cheese and a fried egg. Can also serve on ½ cup cooked quinoa. Leftovers also work great as a savory breakfast or easy lunch.
Tofu Tacos (adapted from Mark Bittman)
I know many people do not love tofu, but this is a great way to make it if you want to give it a try!
- 8 6” soft corn tortillas
- 2 T olive oil
- 1 small red onion, chopped
- 1 small red bell pepper, chopped
- 1 T chopped garlic
- Salt and pepper
- 1-1 ½ lb of firm tofu
- 1 T taco seasoning (salt-free if possible)
- Juice from 1-2 limes
- ¼ cup fresh cilantro
- ¼ cup chopped scallions
- 1-2 avocados, sliced
Heat olive oil in a skillet. Cook onion, red pepper, and garlic 3-5 minutes. Sprinkle with salt and pepper. Crumble tofu in pan (with your hands) and cook, stirring/scraping pan until tofu browns, about 20 minutes. Add taco seasoning and ½ of lime juice.
Cook corn tortillas in a 350 degree oven until warm and slightly crisp (about 6 minutes).
To make tacos: On each corn tortilla, add 2 T tofu mixture, cilantro, scallions, lime juice, and sliced avocado."
Clients, Jen Leahy and Ellen Sabitini
Here is the workout schedule at TransFit looks for November! Please come join us if you are here in Athens! If you are not in Athens OR you've had to cancel/reschedule your class, never fear! We have an awesome section to the website called Transform. Here you can find workouts along with videos that you can do right from home! Some without any equipment at all so you can still get in a great workout no matter where you are or how busy life gets! Additionally, you can check our TransFit Athens App for workouts, recipes, and inspiration!
We are praying for you friends, and so excited to see what this month holds! Let us start November off stronger than ever, ready to finish out this YEAR the healthiest and strongest we have ever been- mind, body, and spirit. Let us offer up our bodies gratefully, choosing to honor God with our bodies! Remembering that exercise is worship!
Blessings,
Team TransFit
How YOU can NOURISH Your Body in November!
Today, let's focus on being thankful to be able to have a full life! God has blessed us with so many opportunities and relationships that we are able to spend our days filled to the brim with activities!! Let us focus on using our busy schedules to bring Him glory. In everything we do throughout our day- let's turn to Him and do each and every task as though it was for His glory and nothing else. When we do this, God will bless the time that we do have and we will find ourselves renewed amidst our busy lives.
Happy Monday sweet friends!
First off, I want to share with you the TransFit theme for November- NOURISH in November. This theme will walk us through this month as we focus on nourishing our minds, bodies and spirits.
This Monday morning I wanted to mention how I know this time of year is very BUSY for all of us. With the holidays quickly approaching and the semester coming to an end, we have a never ending to-do list that seems to get longer and longer with every passing day. However, instead of calling this time "busy" I love to call it "full" because many of these tasks are things that we desire to do, we simply pile them on because this season brings so many opportunities for fun and fellowship.
Today, let's focus on being thankful to be able to have a full life! God has blessed us with so many opportunities and relationships that we are able to spend our days filled to the brim with activities!! Let us focus on using our busy schedules to bring Him glory. In everything we do throughout our day- let's turn to Him and do each and every task as though it was for His glory and nothing else. When we do this, God will bless the time that we do have and we will find ourselves renewed amidst our busy lives.
While your schedule may seem daunting- continue to make time for exercise. Continue to focus on viewing exercise time as worship and a way to nourish your body so you can be at your best to be able to love and serve all those around you! After taking the time to treat your body properly, you'll be surprised at how your energy will be renewed and you will have a heightened sense of productivity for the rest of your day!
Here is one of may favorite workouts that will leave you feeling strong and refreshed as you go throughout your busy week!
Strength training has such amazing benefits for your entire body, mind, and spirit. Here are the top 5 reasons you should add strength training into your exercise calendar this week!
1. Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and can rebuild what you may have lost. Also, the stronger your muscles, the more your balance is sturdier. Stronger muscles will keep you safe in your activities and decreases the risk of falls or accidents.
2. Protects bone health and muscles mass: Inactivity and aging can lead to a decrease in bone density. Studies have shown that consistent strength training can increase bone density and build muscle mass.
3. Reduces blood pressure: Strength training can be beneficial for the prevention of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
4. Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight los
5. Boosts energy levels and improves your mood. Strength training will elevate your level of endorphins, which will make you feel great.
When we focus on making our bodies strong- our minds will be refreshed and more focused on the tasks we have to complete throughout the week.
Here at TransFit we would LOVE to help you grow stronger: mentally, physically, and spiritually! If you haven't, stop by the website here and check out our different packages that can help you balance your busy lifestyle with proper nutrition and exercise. It is our passion to see you nourish your body, mind and spirit like never before so that you can live your best life!
"The LORD will guide you continually, giving you water when you are dry and restoring your strength. You will be like a well-watered garden, like an ever-flowing spring." Isaiah 58:11
Have a wonderful, beautiful Monday sweet friends! I can't wait to see what this month holds! Tag us and tell us how your mind, body and spirit is nourished. One of the ways mine is is most certainly through spending time with my spirited kiddos. Here are a few pictures of some fun times!
Blessings,
Caroline
