portion control

Thanksgiving Day Inspiration! 🙏🏼

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Sweet friends, 

We are so grateful for you! This week has already been full of family and friends and it has been on our mind how thankful we are for our amazing clients, friends, and family. As Thursday approaches, let's stay focused on everything we are thankful for- especially the opportunity we have to live our healthiest life. Let's remember we can stay on track, even in the holiday season! Our Challenge this week for Holiday Extravaganza is to do cardio for 30 minutes each day! You can do it! 

During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert completely, but focus on being mindful with your portionsModeration is the key! Maybe decide ahead of time which treat you want to have, and then decide which you could give up. For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, and then have a smaller piece or just a few bites of pumpkin pie. Toast some pecans for a healthier treat! Below are 3 Thanksgiving Tips to help you have a healthier and happier Thanksgiving Holiday! 

3 Holiday Tips:

  1. Make a list of why you started your fitness journey  and read it before going to your party or meal over the holidays! Keep your goals you set at the beginning of the month in mind! 
  2. It is okay to say "NO" to all the food pushers. You don't have to try everyone's famous recipe or try each of the foods that are sitting out. Check our healthy Thanksgiving recipes from our blog HERE
  3. Exercise over the holidays: Be ready to be flexible, your usually workout time may not work, so try to fit it somewhere else in your schedule. Join us at the Give Thanks 8K Thursday morning! 
Picture from  Fire and Flavor

Picture from Fire and Flavor

Take an afternoon walk before or after your meal, admiring the beauty outside and spending some time to be thankful for all He has blessed you with. Enjoy celebrating your health and spending time with those you love, and have an incredible start to this wonderful holiday season. Our Transfit Staff is grateful for you! 

Make sure to check back Friday morning for our Black Friday DEAL! 

Blessings, 

Team TransFit

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! 

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Broiled Salmon with Marmalade-Dijon Glaze

Ingredients:

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  • 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! 

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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:

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  • 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

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5 Tips to keep you on track for your best Thanksgiving!

Hello friends! 

 

Can you believe it's Thanksgiving week already? What an energizing day of workouts in the TransFit Studio yesterday! Congrats to Amy O'Neil for winning the Food Journal Challenge and thanks to so many ladies who give 150% in the TransFit studio each day! Already, this week has been full of family and friends and it has been on my mind especially how thankful I am for my amazing clients, friends and family. My clients continually bless me and inspire me as they strive to live healthier in body, mind, and spirit and my friends and family make my life so bright! My cup overflows! 

As Thursday approaches friends, let's stay focused on everything we are thankful for--especially the opportunity we have to live our healthiest life. While this seems very hard to do during the holidays, let's remember that we CAN stay on track! 

Holiday Extravaganza is well underway and there is a lot of money in the pot to date! You still have until today at 8pm to weigh in before holidays! The goal of this game is to keep you accountable to keep your weight the same over the holidays or to become the BIGGEST LOOSER and WIN the cash money in the POT or one of the amazing prizes (like the FULL OUTFIT from lululemon)!!!

During Thanksgiving, the main idea is to remember PORTION CONTROL! It is okay to have a few “taboo” foods. You do not have to avoid dessert completely, just focus on moderation! Maybe decide ahead of time which treat you want to have, and then decide which you could give up. For example- maybe skip the rolls and mashed potatoes, choose a sweet potato with honey instead and turkey, vegetables and cranberry sauce then have a smaller piece of pumpkin pie (a MUCH better choice than pecan- which can hold over 500 calories per slice!!) This week, let us remain focused on striving for our goals- and be on the lookout for a SPECIAL BLACK FRIDAY RELEASE with TransFit!! 

We are releasing our first e-book!! It will be a 14 Day Recharge to totally recharge your holidays in body, mind, and spirit, stimulate your metabolism, and have a break though in your healthy lifestyle!! The 14 Day Recharge will be released Friday at a SPECIAL discount price so get ready!! 


Moving into Thursday- try these 5 Holiday tips:

 1. Make a list of why you started working out and read it before going to social events over the holidays! Keep your goals in mind.

 2.  Its okay to say “NO” to all the food pushers! You don’t have to try everyone’s “famous recipe”. Compliment the host in other wonderful areas.

3. Exercise over the holidays: Be ready to be flexible; your usual workout times may not work especially when so many parties and get together are happening. Instead of skipping your normal workout time all together, try to fit it somewhere else in your schedule (20 minutes may be all you can get one day). Here is a great HIIT workout for this holiday season that can be done ANYWHERE at any time!

4. Make exercise into a fun family event! (ex. Trip to stone mountain, walk in the park, family bike ride). Also, think of exercise as a form of worship! 

5. Keep up the November  Holiday Extravaganza challenge – this week is the cardio challenge!!

Take an afternoon walk before or after your meal, looking at all the beautiful leaves and spending some time be thankful for all He has blessed you with. It will be the sweetest Thanksgiving yet!  You will be left feeling so much better in every area- body, mind and spirit.  Enjoy celebrating your health and spending time with those you love, and have an incredible start to this wonderful holiday season.

Blessings,

Caroline

Give Thanks to the Lord, for he is good; his love endures forever.
— Psalm 107:1