smoothies

🌟Are You Ready to Transform Your Summer?

Sweet friend,

Can you believe school is almost out?! I know I can’t! We are so excited to see your beautiful face and bright spirit in our studio this summer! We are so thankful for such a great school year and look forward to all of the new opportunities to come this summer! You are so special to us and we love being able to help you transform your body, mind, and spirit!

Check out our last blog HERE for inspiring mother-daughter spotlights as we continue to celebrate women!

transfit-spring-2019-177.jpg

Summer Goals

Summer is a great time to reset your goals! With the school year coming to a close, come reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !

summer 2019 goals.png

Staying Active on Vacation!

Vacation is a great time to relax and spend time with your family, but also a great time to continue your summer goals! You want to feel your best before, during, and after your vacation! We want to help you enjoy your vacation and come home feeling relaxed and refreshed — instead of feeling guilty or like you’ve blown your transformation goals! You can find simple workouts perfect for vacation on our TransFit app under “Workouts to Transform!” You can also watch the full Travel Transformer workout HERE !

- summe 2020 --3.png
In Your presence there is fullness of joy!
— Psalms 16:11
IMG_0984.jpg

Super Greens Salad

Ingredients (serves 4):

  • 3 cups baby arugula

  • 3 cups baby spinach

  • 1/4 cup dried cranberries

  • 1/2 cup chopped pecans

  • 1/4 cup Parmesan cheese

  • One pink lady apple cored and sliced thin 

  • 1/ 4 cup EVOO

  • 1 Lemon

  • 2 Tbsp white balsamic

  • Cracked Pepper

Instructions:

  • Combine baby arugula and spinach in large bowl

  • Add cranberries, pecans, parmesan cheese, and apple slices

  • Squeeze the lemon then add the EVOO and white balsamic for the dressing

  • Toss salad so all leaves are evenly coated then add cracked pepper

  • Serve and enjoy!

lamentations+3.22+pic+2.jpg
transfit-spring-2019-133.jpg

Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

VXqnFv33.jpg

💖 You’re in for a Mother's Day Treat!

Sweet friend,

It’s time to celebrate all of our amazing mothers and TransFit women! We hope you have had an encouraging week filled with hope and love! It’s been an incredible week in the studio so far. We are so inspired and encouraged by you all each day! You are so special to us and we are excited to continue to celebrate you the rest of Celebrate Women’s Week! We are doing fun giveaways in our sessions this week— sign up HERE to make sure you don’t miss out!

Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit!

Check out our last blog HERE for more inspiring mother-daughter spotlights!

mothers-day-pic.jpg

We look forward to seeing you all at our FREE Mother-Daughter run/walk this Saturday hosted by TransFit and Lululemon! Bring your mother, daughter, aunt, niece, or friend and join us for a great morning of exercise and giveaways as we celebrate the amazing woman you are! This event is for ALL women!

In honor of Mother’s Day, we are highlighting our incredible TransFit Mother-Daughter duos! We love being able to give encouragement through our amazing Transfit clients!

Cindy, Cynthia, Elizabeth, and Emory

“I’m so thankful that all the women in my family are so health conscious and involved in sports and fitness. However, I’m mostly thankful that we all have all been transformed by Christ’s grace and mercy. All of these passions bind us together and similarly to Transfit as well. I love the ‘family feeling’ at Transfit and I try to make it to TransFit at least two days per week. I love seeing so many mothers and daughters there. I was so impressed one day when a young lady and I were side by side on the bike and she turned to me, asking if I wanted to do some challenge exercises with her on the bike. She was so sweet and taught me new bike workouts. Each and every TransFit workout leaves me more energized both physically and spiritually.” -Cindy

We absolutely LOVE this family full of TransFit ladies!

unnamed-3.jpg

Cara and Maddie Lacy

“I started working out with Caroline long ago in the early days of TransFit, when it was a small group of hard-working ladies, sweating it out in her basement. From my very first workout, I was immediately drawn to her encouraging, faithful spirit and loved the renewed energy I had after each workout— despite being absolutely exhausted at the same time! Regularly scheduled workouts with Caroline keep me feeling stronger, eating better, and provide more mental clarity. When I read about TransFit girls, I knew I wanted that same uplifting and transformative healthy mindset for my daughters. Maddie was so excited to finally be old enough this year! We are both challenged with some muscle and joint laxity which makes it so incredibly important to keep our bodies strong. Maddie has absolutely loved working out in the studio and thrives in such a supportive and encouraging environment. I love that she has an additional influence in her life delivering the same messages we do about staying healthy and strong. (Somehow, I think she hears Corinn better than she listens to me!) Thank you to Caroline, Katie, Corinn and the entire TransFit team for helping us be the very best version of ourselves. We are forever grateful for your influence in our lives!” -Cara

unnamed-4-1.jpeg

Katie and Kara Woodall

“Kara and I are stronger together! For us, living transformed is taking action every day towards being our best selves and continually transforming body, mind and spirit! By setting goals, big or small; by choosing to never give up, but instead, choosing to work harder, study more, and practice more. We both try to step out of our comfort zones — making new friends, trying something new like an activity or club, or even new foods and exercises. Though we are both far from perfect, we strive for progress as we live transformed every day… together!” -Katie

She speaks with wisdom, and faithful instruction is on her tongue.
— Proverbs 31:26
STRAWBERRY.jpg

Classic Strawberry Smoothie

Ingredients:

  • 8 strawberries (fresh or frozen)

  • 1/2 frozen banana

  • 1/2 cup of greek yogurt

  • 1/2 cup unsweetened vanilla almond milk

  • 4-5 ice cubes (only if fresh strawberries were used)

  • Granola (optional)

Instructions:

  • Combine strawberries, banana, greek yogurt, milk, and ice cubes in a blender.

  • Blend until smooth and creamy.

  • Add granola on top of the smoothie for an extra taste.

  • Serve and enjoy!

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

To celebrate you, we want you to join us at our FREE Mother’s Day run/walk and workout with lululemon this Saturday! 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!

Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

VXqnFv33.jpg

Try a Shamrock Shake!!!

photo (24)
IMG_2130
IMG_2130

St. Patrick's Day is coming up and my family is beyond excited! Anyone who knows me well knows I am sucker for any holiday!!! Growing up we created a special event out of any possible holiday from the Great Pumpkin to the Easter Chicken (bunnies don't lay eggs right?)-- there was always some sort of celebration!  Today my own kids see the green theme as a cool way to celebrate, while I try to create a fun way to incorporate more vegetables and protein into their diets. One of my favorite drinks that accomplishes this is my Shamrock Shake. It's a great way to get extra nutrients after a workout, for breakfast or delicious as a snack.

photo (2)
photo (2)

Shamrock Shake Serves 1

Ingredients: 1 cup Vanilla Silk Almond Milk 1 serving Vanilla protein powder 1 frozen banana 1 TBSP Ground Flax Seed 2 Cups Spinach 1 tsp Vanilla extract 1 Cup Crushed ice ** can add 1-2 drops Stevia liquid or 1 TBSP honey for added sweetness! --Blend, Serve & Enjoy

photo (3)
photo (3)

My daughter, Kaitlyn, had a great time helping me make one before school.

photo (24)
photo (24)

Enjoy & have a wonderful weekend! 

Blessings, Caroline

Some of My Favorite Smoothies!

 Blueberry almond smoothie – HIGH IN PROTIEN

This is great for breakfast or mini-meal, especially on the run!

1 C blueberries 2/3 C plain nonfat yogurt (OR GREEK) 1/2 serving protein powder (I like SF whey) 1/4 cup nonfat milk 1 T slivered almonds 2 t ground flax seeds 1 t almond (OR VANILLA) extract

Green Machine.  Here’s the recipe, which yields about 12 ounces:

  • 1 granny smith apple (preferably organic), cut into big pieces or one pear
  • 2 cups of kale (pull leaves from two stalks to make two cups) or 2 cups spinach
  • 1 lime (juiced or remove the seeds and add the flesh, too) or one lemon
  • 1 small handful of cilantro (pull the leaves from the stalks)
  • 1/2 cup orange juice
  • 2 teaspoons ginger (mine came from a jar but you can grate fresh ginger instead)
  • ½ cup yogurt

The citrus, cilantro and ginger give the smoothie a refreshing zing. I’ve been using my food processor to blend the ingredients, but I’m going to give my blender another shot. I want to blend in some ice and maybe a frozen banana.

Based on rough calculations, the smoothie comes in at about 200 calories, with 11 grams of fiber, 6 grams of protein, over 700% of the Vitamin A and 260% of the Vitamin C you need for a day, and a long list of other vitamins.

All Around Good Smoothie

  • 1/2 cup nonfat milk
  • 1/2 cup fat-free plain yogurt
  • 1/2 frozen banana, peeled and chopped
  • 2 tablespoons powdered protein supplement
  • 1 1/2 tablespoons flax seed
  • 1 teaspoon honey
  • 1/2 cup frozen strawberries

Favorite Smoothie for 2012

Super Green Smoothie:

1 cup almond milk

1 cup strawberries or blueberries

1 cup spinach (surprise!! it blend beautifully)

1 frozen banana

1 tsp ground flax seed

1 scoop protein powder

*(may need a dash of honey)- your preference

 ***Always add crushed ice (about 1 cup) to all your smoothies!!!!