Your 5 Day Plan to Transform Your Nutrition!

Sweet friends,

What an amazing month celebrating strength in September! We’re gearing up for our last full week of the month, and our team would like to challenge you to strengthen your nutrition!

Nope, we’re not talking about bicep curls using cans of black beans (although we should try that!) We’re talking about committing to better nutrition just as we commit to our workouts!

So, what exactly are we committing to? Five consecutive days of no sugar! That’s not even a full week — just five days!

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As your personal trainers and nutritionists, we know the effort you put into each workout! We see the sweat and the hard work you put into every single rep. We want you to feel just as good on the inside!

For this 5-day challenge, we encourage you to reach for clean, unprocessed foods, and carefully choose wholesome foods that will fuel your body without any added sugars!

Of course, you can eat fruit or foods that naturally contain sugar. But for five days, avoid processed foods that contain any form of sugar in its ingredients!


If you’re already wondering how you can manage this or you’re feeling like this is way out of your comfort zone, remember — it wouldn’t be a “challenge” if it didn’t challenge you!

Let’s remember the second part of our September theme: Stronger Together! So ladies, remember that we’re taking this challenge with you! We’re right alongside of you, cheering for you as always!

The first thing we want you to do is pick up your phone and text or email a friend, family member or one of us at TransFit. Let someone know that you’re taking the challenge for extra accountability! We believe in you and know that accountability is KEY!

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5-Day Challenge Steps to Success

1. Clean out.

Take a few minutes over the weekend to clean out your pantry and fridge. Get rid of any foods that might be a temptation. 

2. Plan.

It’s hard to be successful without a plan, and we made it easy for you — follow this link to download our 5-day challenge meal plan. Every meal, including snacks, are already planned for you! The dinners are quick and family-friendly. Simply print it out and keep it posted on your fridge! Extra accountability, right?

3. Prepare.

We made this step easy for you, too! Along with your meal plan, we’ve included a grocery shopping list! Once your shopping is done, take a few minutes on Sunday to wash and cut up any produce you’ll need for snacks and salads. You can also prepare a few salads so they’re ready to grab and go!

Adjust your meal plan to fit your family’s activity schedule. We understand that fall schedules are full of sports and other after-school activities. If you know that a particular night is super late, plan accordingly by preparing your salad or meal in a to-go container so you avoid a late-night drive thru. You can also pack a cooler of healthy snack options!

4. Keep moving.

Stay on track with your exercise goals during the challenge! If you feel hungry between meal times, take a short walk to get your mind off food. Most likely, you’ll forget about being hungry and you’ll gain some extra steps. 

5. Stay hydrated.

Keep a water bottle with you at all times! Drink at least 1 cup of water as soon as you wake. And drink 1-2 glasses of water before meals to help keep you feeling full. Your goal during the challenge is 100 ounces of water each day! If 100 sounds like a lot, break it into smaller water goals — 25 ounces before 10:00 am and at least 50 ounces before lunch. (1).png

Don’t forget about our lunch and learn/service project coming up this week on Wednesday, September 26 from 12-1! We can’t wait to SERVE with you!

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We believe in YOU! And we are so proud of you for working hard during September! Let’s take this 5-day challenge, one day at a time — and remember, we’re stronger together!

If you have any questions about this challenge or want to set up an appointment with one of our nutritionists, feel free to email us at We can’t wait to be #StrongerTogether!


Team TransFit

Why you need an Accountability partner!

Do you ever have days where you just can’t seem to motivate yourself to do what you planned to do?  I love to run, but that doesn’t make getting out of bed in the wee hours of the morning easy.  There have been countless mornings I would have missed my run if I didn’t have an accountability partner. We probably had many similar conversations with ourselves before our feet hit the ground.   “I’m going to pretend my alarm didn’t go off.  Maybe I have a sore throat? I think I hear rain.”  Yet because we were accountable to each other, shoes were tied and a goal was achieved. I’ve tried it both ways, and without a doubt I am more successful in every area of my life when I have an accountability partner. 


Here are Lisa’s Top 10 Reason’s for an Accountability Partner.

1.    Friendly competition! It’s fun to add incentives to accomplishing goals and some consequences to missed opportunities.    

2.   It’s easier to quit on a goal when you don’t have to tell anyone:  Let your guard down and say your true goal (not an easier version of what you really want) out loud to your accountability partner.  Sometimes this is scary for me! But….  saying things out loud makes goals become reality.

3.   Many study’s have shown people who wrote down their goals, shared this information with a friend, and sent them regular updatesproved to be more successful in accomplishing their goals. 

4.   I love the encouragement: Having a partner you can be honest with and that will be honest, sometimes brutally, with you is key.  You will be each other’s coaches and cheerleaders along the way.

5.    Everything is more fun a friend:  an accountability partners reminds you your not in this journey alone.  Share your strengths and weaknesses with each other and push on together! 

6.   Our brains can talk us into and out of almost anything:  an accountability partner make us check and double check our decisions.

7.   Accountability partners come in any shape, size, or age…It can be your trainer, an exercise group, a friend with your same schedule, a spouse, or a friend across the country—check in via text!

8.   Having an accountably partner is a way you can minister to someone in your life.  If you need accountability to reach your goals chances are someone else needs it too!  

9.   We are held accountable for our actions one way or another wether we like it or not.  

      10. Sometimes we just need a little extra push!  Having someone remind you of what your are working for is priceless!  Hebrews 10:24, “And let us consider one another in order to stir up love and good works”.

Accountability is such a crucial aspect of whole body health. Who is your accountability partner? If you don't have one, pick up the phone and text or call someone today! Let's make accountability one of our goals for 2017

Come join us tonight, January 18th for a TransFit Ladies Night at the Root, next door to TransFit. This will be a time to gather together as a TransFit community to enjoy and get to know one another better! We would love to see you!

Our Live Transformed Bible Study will begin Thursday 12:00 February 2nd. Please email us if you would like to join the 6 week study! We love any lady to be apart of this transformation group! 

If you have any questions, email us at 


Team TransFit