workout

🏃🏼‍♀️Protein On-the-Go!

Sweet friend,

We are so proud of all your hard work in the studio! You are starting summer off strong! Are you fueling your body with the best foods before and after your workouts? Your nutrition is vital in your transformation. Protein is so important to consume, especially after your workout! Protein helps rebuild muscle and can aid in weight loss. Check out some of the best protein-filled foods below along with great protein alternatives while on-the-go!

Don’t forget about our summer transformation challenge and June squat challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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High Protein Foods and Protein Bars

The amount of protein you consume plays a huge rule in your transformation process! Some great protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods. A great alternative for protein when you are on the go are protein bars. Check out RD Katie Shrurling’s top three favorite protein bars!

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  1. RX Bar

12 grams of protein

15 grams of sugar (from dates) and 0 grams of added sugars

5 grams of fiber

9 grams of fat, 0 grams of trans-fat

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2. KIND Protein Bars

12 grams of protein from soy protein

8 grams of sugar (6 grams added)

5 grams of fiber

18 grams of fat, 0 grams of trans-fat

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3. Zing Bars

10 grams of protein from peanut flour and soy protein

9 grams of sugar

7 grams of fiber

10 grams of fat, 0 grams of trans-fat

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Summer Transformation Challenge

Don’t forget about our eight week challenge! We are so excited to help you transform this summer body, mind, and spirit! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Summer Transformation: Shoulder Workout

Let’s Light a Fire in June!

Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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We want to help you reach your summer goals! Our Team wants to encourage you as you 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 truly stronger together.

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

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

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💪Are You Ready For Our Summer Challenge?

Sweet friend,

We just started our eight-week summer transformation challenge and would LOVE for you to join us! Are you feeling stuck or in a rut with certain areas of your life? The summer challenge will give you the tools you need to fully transform this summer - body, mind, and spirit! From daily bible studies to new workouts and summer meal plans - we have you covered! We are so thrilled to encourage you as you begin the challenge and we are excited to see you in the studio!  

CHECK THE TRANSFITAPP FOR UPDATED SUMMER SCHEDULE.
JOIN US FOR 4:30 AFTERNOON SESSIONS THIS SUMMER! 

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!

Summer Transformation Challenge

Jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine! Challenge yourself and make this plan something you do daily! Download the summer transformation challenge below!

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Summer Transformation Challenge: Glute Workout

The summer transformation challenge has six workouts for you - we challenge you to do one workout a day! Here is an awesome glute transformer workout for you to try! Download our other summer transformation workouts on our Transfit app or find them in the summer transformation plan!

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Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

Also, join us on Wednesday, June 5th at 6:30 pm for The Big Run 5k on Global Running Day!

Fleet Feet Athens is hosting a 5k at Sandy Creek Park to celebrate Global Running Day.  Participation in the race is just $10 and participants must register.  Finisher medals are available to the first 250 registered participants.  The Big Run 5k on Global Running Day is an official 5k with an emphasis on FUN& community!

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Watermelon Caprese Salad

Ingredients:

  • 4 slices of Watermelon

  • 6-8 Baby tomatoes

  • Handful of fresh Basil

  • 4 slices of fresh Mozzarella

  • 1 tablespoon Olive oil

  • 1 tablespoon Balsamic

Instructions:

  • Chop baby tomatoes and basil leaves

  • Alternate layering watermelon slices and mozzarella slices

  • Add baby tomatoes and basil for added garnish

  • Drizzle olive oil and balsamic over watermelon, mozzarella, baby tomatoes, and basil

  • Serve and enjoy!

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We want to help you reach your summer goals! Our Team wants to encourage you as you 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 truly stronger together.

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

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

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☀️Your Summer Transformation Starts Now!

Sweet friend,

We are so thankful for you and for sweet summertime! Are you ready to transform your body, mind, and spirit this summer? We are ready to help you jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine!

Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

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Ready, Set, Transform!

We are so excited to help you transform this summer through our eight-week transformation challenge! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Let’s Light a Fire in June!

Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

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Yogurt Parfait

Ingredients:

  • 1/2 cup of Granola

  • 1 cup of Greek Vanilla Yogurt

  • 1/4 cup of Raspberries

  • 3-4 Strawberries sliced

  • 1/4 cup of Blueberries

Instructions:

  • Layer the yogurt, granola, and berries

  • Serve and enjoy!

We want to help you reach your summer goals! Our Team wants to encourage you as you 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 truly stronger together.

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

transfit-spring-2019-34.jpg

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

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🙌Living Transformed on Vacation

Sweet friend,

We are so proud of all your hard work and dedication in the studio! Finish May strong and continue your transformation progress through summer! We are here to support and encourage you every step of the way! We want you to live transformed on vacation to reach your summer transformation goals! We can't wait for you to check out our summer transformation plan coming soon in our June news - get excited!

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Living Transformed on Vacation: Nutrition

Protein is an important component in the process of recovery after a workout. Check out the video below to find out how much protein your body really needs! We love being able to help you gain the nutrition knowledge you need to live transformed!

Need more nutrition advice to help boost your transformation progress? Click HERE to check out our latest blog on nutrition featuring another interview with our own registered dietician Kaeti Shurling!

Family Vacation Workout

We want to see you active on your vacation! Send us pictures of you and your family doing our transformer workouts or tag us @transfitathens on Instagram, adding #summertransformation! Find our transformer workouts on the TransFit app to get started!

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May Calendars

Finish May strong! Don’t forget about your May calendars! We can’t wait to see all the hard work you’ve put in during may on your calendar! Bring in your May calendar the next time you come into the studio to be featured on our Instagram for all your hard work and dedication! We are so proud of you!

Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Mango Salsa

Ingredients (serves 4):

  • 1 mango, peeled and diced

  • 1/2 cup peeled, diced cucumber

  • 1 tablespoon finely chopped jalapeno

  • 1/3 cup diced red onion

  • 2 tablespoon lime juice

  • 1/3 cup roughly chopped cilantro leaves

  • Salt and pepper

  • Carrot chips

  • Celery

Instructions:

  • Combine and mix the mango, cucumber, jalapeno, red onion, lime juice and cilantro leaves

  • Season with salt and pepper to taste

  • Serve with carrot chips and celery and enjoy!

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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 truly stronger together.

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

transfit-spring-2019-34.jpg

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

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🌿Today Is The Day To Transform Your Nutrition!

Sweet friend,

We are so proud of all your hard work in the studio this week! We want to continue to help you transform body, mind, and spirit this summer! Today is the day to transform your nutrition. Summer is the perfect time to reset your goals and to make a new commitment to your health. Our entire TransFit staff along with Kaeti Shurling, our Registered Dietician (RD), is dedicated to helping women better understand their nutrient intake as well as how to balance carbohydrates, proteins, and fats to reach your goals! We are so excited to encourage and give you some tools to help you along the way!

If your traveling this week or next please see our last blog HERE for an awesome Travel Transformer Workout and a new Super Greens Salad recipe to start summer strong!

Meet Kaeti Shurling RD

Meet Kaeti Shurling RD

What Vegetables are the best?

We took the opportunity to interview Kaeti about some great nutrition questions asked by our clients! Check out the video below to learn about what vegetables are the best for you! Fueling yourself with the most nutrient dense foods is key to a successful nutrition transformation! Subscribe to our youtube channel HERE for more Q & A videos to hear what Kaeti has to say about protein intake and intermittent fasting!

Have questions or need help reaching YOUR nutrition goals? Email transfitathens@gmail.com to begin your nutrition transformation journey with one of our staff!

Tip #1 Eat Your Greens

Below are 7 of the most common greens highest in nutrients. Research teaches us to eat a variety of plants to get the full benefits of vitamins and minerals for a balanced diet.

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#2 Be Intentional: Summer Goals

Along with eating your greens, summer is the best time to reset all of your goals! With the school year coming to a close, 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 !

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#3 Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

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Whether you eat or drink or whatever you do, do it all for the glory of God!
— 1 Corinthians 10:31
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Chicken and Bok Choy Turmeric Stir Fry

Ingredients (serves 4):

  • 2 tablespoons Extra Virgin Olive Oil

  • 4 Garlic Cloves, chopped

  • 1 pound Skinless and Boneless Chicken Thighs (about 2-3), cut into 1/2 inch slices

  • 2 cups Shiitake Mushrooms, stems removed and sliced

  • 8–12 Baby Bok Choy, ends trimmed

  • 8–10 Green Onions, sliced

  • 3 tablespoons Coconut Aminos

  • 1/2 teaspoon Ground Turmeric

  • Salt to taste

Instructions:

  • Combine the coconut aminos and the turmeric in a small bowl and then set aside.

  • Turn on the heat to high and add the olive oil to the pan.

  • Once the oil is hot, add the chicken.

  • Sprinkle about 1/4 teaspoon of salt over the chicken.

  • Stir-fry the chicken, while tossing occasionally, until it’s cooked, about 5 minutes.

  • Remove the chicken from the pan.

  • Then add the garlic to the wok and stir-fry for about 30 seconds.

  • Next add the bok choy and toss to combine.

  • Stir-fry the bok choy, while tossing, for about a minute.

  • Next add the mushrooms, onions and toss.

  • Add the coconut aminos mixture to the pan and toss to coat the bok choy and mushrooms.

  • Place the chicken back into the pan and toss.

  • Add salt to taste.

  • Serve and enjoy!

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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 truly stronger together.

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

transfit-spring-2019-34.jpg

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

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🌟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!

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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 !

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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 !

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In Your presence there is fullness of joy!
— Psalms 16:11
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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!

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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!

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💖 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!

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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!

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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

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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
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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!

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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!

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💗 Celebrate Mother-Daughter Client Spotlights!

Sweet friend,

With Mother’s Day coming up this Sunday, we want to wish a Happy Mother's Day to our wonderful TransFit women

We are so grateful for you! You are so deserving of celebration on this day! We hope that you feel loved and encouraged today. Use today to spend time with your family, friends, and loved ones rejoicing over the gift of being a woman. You are such a beautiful lady inside and outside! 

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This week, we invite you to our Celebrate Women's Week! We will be celebrating YOU! Join us for a week full of fun sessions and giveaways! The week will end with a Mother-Daughter community run hosted by TransFit and Lululemon on Saturday, May 11th. Let's make exercise our medicine while celebrating all that we have to be thankful for as women!

In honor of Mother’s Day, we are highlighting our incredible Mother-Daughter TransFit clients! There will be more spotlights to come later this week, so be on the lookout!

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Lacy and Adeline Sinkwich

“I started working out at TransFit about 8 years ago. It was during a difficult time in my life when my father was dying from brain cancer. Meeting Caroline and gaining an understanding of how exercise can change not only your body but your mind and spirit as well helped me through a very difficult time. As soon as Adeline was old enough, I encouraged her to use exercise the same way. I wanted her to do it for her mind, body, and spirit. She has embraced the mission of TransFit and understands how it can help her manage anxiety and stress and even help her concentrate on her studies. Adeline has seen the benefits of exercise and has even experienced a difference in how she feels during the school day if she goes to the 5:30 am class, which is something I have never done! We are both so grateful for this place where we can take care of ourselves together and learn and be inspired by so many amazing women!” -Lacy

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Rebecca and Annabeth Bishop

“Annabeth and I are so thankful for each other and know that we are better together! God lovingly created us to do great things for Him, but we can only do that by being different from the world and living transformed. Whether ‘living transformed’ means nourishing our bodies with smart food choices, strengthening our muscles with exercise, or renewing our minds by studying God’s word, we are girls that support each other and make the most out of all we’ve been given!” -Rebecca

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Joy and Hannah Cooper

“Hannah and I have loved living Transformed with TransFit for so many reasons. Living transformed means that we get to worship our Heavenly Father together when we exercise. We usually come with great attitudes but there are days when we are struggling. More than once we have mouthed ”sorry” to each other while exercising as we renewed our minds to the truth of scripture at TransFit. Thank you, TransFit team, for continually spurring this Mother-Daughter relationship toward Christ-likeness.” -Joy

We may not be able to change the entire world, but we can change the world of at least one person.
— Tim Tebow

This is why we live transformed!

Fit for a Miracle 5K

Thank you for all your prayers and support for the Fit for a Miracle 5k! We are so thankful to have had such a great turn out to support ESP! We ended up having at least 400 people run the race and we raised funds for ESP’s new Miracle League Complex! With this new complex comes a variety of opportunities for the amazing people of ESP— people of ALL abilities! We want to give a huge shout out to Java Joy and Joy FM for bringing great coffee and music to the big day! Thank you to our sponsors, volunteers, runners, and walkers for making this day great, we couldn’t have done this race without you!

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We just want to thank these amazing sponsors again! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities!

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To celebrate you, we want you to join us at our FREE Mother’s Day run 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 incredible 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!

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💪 Exercise is Medicine: Get Ready for a Total Transformation!

Sweet friend,

Can you believe May is here? We have been blessed with such lovely weather this week and we are excited for summer! If you are doing our TransFIVE day challenge, we want to encourage you to finish strong! You’re more than halfway there— you can do it!

Don’t forget to turn in your April Arms calendar challenge to win a prize! You can bring it into the studio, text a photo to any of our staff, or email us a photo HERE.

This month, it’s time for a total transformation challenge! The theme for this month is: Exercise is Medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting today! 

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We are challenging you to keep track of your exercise and nutrition this month using a points system! The calendar above will be used to keep track of your points. Log your points each day and at the end of the month, the person with the most points will win a free month of sessions!

So how does this challenge work? You will keep track of your exercise, nutrition, water intake, and reflection time each day through points. You can gain up a maximum of 5 points each day. Here’s the points breakdown:

  • 1 point for 80+ ounces of water

  • 1 point for 3 servings of vegetables

  • 1 point for 2 servings of fruit

  • 1 point for 30 minutes of exercise

  • 1 point for reflection time.

 Log your points for each day on your calendar and at the end of the month, we will total all the points to see who our winners are!

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What’s Happening in May

All-Access Pass: This month, get our All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

Mother Daughter Run/Walk: Join TransFit and lululemon for a mother-daughter community run/walk on Saturday, May 11th at 9 am! See below for more information!

HIIT Cardio: Continue to join us for HIIT cardio classes 5:30 am and 9:30 am on Tuesdays and 9:30 on Thursdays!

lululemon: TransFit is now a strategic partner with lululemon. Come to the studio and check out our merchandise. We will be restocking with new items often, so let us know what items you want to see!

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In honor of National Prayer Day tomorrow, we wanted to send you a message from our Director of Spiritual Development and Outreach, Pam Adams!

“On the National Day of Prayer, we are encouraged to give thanks and turn to God in prayer. This year’s theme is Love One Another, taken from John 13:34 “Love one another. Just as I have loved you.” 

Please join us in prayer today thanking God for his indescribable gift of Jesus Christ and asking that TransFit be known by our love for others through our generosity and kindness to those in our community in need, which will overflow in many expressions of thanks to God (2 Corinthians 9:12). Please pray that our Fit For a Miracle 5K/Miracle Mile benefitting ESP on Saturday will be a HUGE success and the Miracle League will be a blessing to many for years to come!”

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Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! The deadline to register on active.com is tonight at midnight! Use the code in the photo above for $5 off of your registration fee. Register online HERE!

You can also download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

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We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! 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!

Here’s a great yoga flow to release glutes and hips in honor of our 5K this weekend! Click the image to download it.

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

We can’t wait to live transformed with you this May!

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

👊 Get Ready! The TransFIVE Day Challenge Starts Tomorrow!

Sweet friend,

We hope you had a wonderful weekend, relaxing and spending time doing what you love! We wanted to remind you to join us in our TransFIVE day challenge, which starts TOMORROW! Your transformation starts tomorrow and we are so excited to take this journey into a healthier lifestyle with you! To help kickstart your transformation, come workout with us! You can schedule sessions on our free app HERE!

This ebook includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! Plus, this year we updated it with our favorite spring recipes!

Download the challenge for free NOW! This incredible deal will not last long!

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This week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. 

Our team is doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge this week!

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Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! You can download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

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We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! 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!

We have exciting news for May!

To help you finish April strong and start a new month, we are offering our monthly All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

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We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

🔥 Are You Ready to Kickstart Your Transformation? Try Our TransFIVE Challenge!

Sweet friend,

We have had such an incredible week in the studio with you! April is almost over— make sure you turn in your April Arms Challenge calendar to win a prize! You can bring it into the studio, text a picture to our staff, or email us a picture to transfitathens@gmail.com.

Get excited! It’s time for our TransFIVE Challenge! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! We’ve updated the TransFIVE program using our favorite spring recipes, so whether you’ve participated before or this is your first time, you can benefit from the challenge!

This week only, you can download the challenge for FREE! Click the button below to download the Spring TransFIVE challenge.

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What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits, and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads, and pastas. We believe you can do anything for five days! These five days will allow you to reset your mind, shifting your focus back to your transformation goals! Let’s start May feeling our very best!

Next week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on our Creator and love Him with your WHOLE self. 

Our team will be doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge next week!

Are you ready to crush your summer goals? We want to connect with you!

We are offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything else you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

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Fit for a Miracle 5K

TODAY is the LAST DAY to pre-register for this event at the reduced cost!

After today, registration will increase to $30 and you will not be guaranteed a t-shirt. You can register for this event online HERE or download the mail-in registration form.

Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

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We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! 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!

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We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

🔥 New Total Body Workout for #MondayMotivation!

Sweet friends,

We hope you had a wonderful Easter with your family celebrating Jesus’ resurrection! This week, we encourage you to finish April strong! Keep filling in the April Arms challenge and submit them to us in order to win a prize. Let’s do it!

Get excited about our spring TransFIVE Challenge coming up next week! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plans, grocery lists, recipes, tips, daily inspiration, and more! Check your email later this week for an updated Spring version of the challenge.

You only need a bosu ball and a set of dumbbells for this incredible total body workout! To do the 4th exercise in this workout (Bosu Ball Transformer), do a plank holding the ball, jump your legs to outside of the bosu, then lift the bosu above your head. This workout will get your heart rate up and ignite your core muscles!

We are still offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

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Fit for a Miracle 5K

Friday is the LAST DAY to pre-register for this event! After Friday, the cost will increase to $30 and you will not be guaranteed a shirt.

This week, registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile. You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

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We are so grateful for these amazing sponsors! These generous donations will help ESP build their Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

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The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! 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 for FREE on our app HERE!

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We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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🔥 The New HIIT Workout Will Transform Your Metabolism!

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Sweet friends, 

We hope February is off you a great start for you! We have some exciting things going on in the studio this week for Valentine’s Day, so make sure you’re following us on Facebook and Instagram to stay up to date!

We wanted to share the importance of High-Intensity Interval Training and how HIIT can help you reach your goals and transform your body, mind, and spirit! Each of our TransFormer sessions in the studio this month will have multiple High-Intensity Intervals throughout the strength workout and we have dedicated sessions for HIIT Cardio workouts every Tuesday and Thursday at 9:30!  

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2019, based on an annual survey by the American College of Sports Medicine. HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 3 minutes in length—broken up by brief recovery periods.

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How hard is hard? That depends on the interval length and your body, but the key is to go as hard as you can for the duration of the effort. So, you’re working in your VO2 max zone, or about 90-95% of your max heart rate (or a 9 on a scale of 1 to 10) for the duration of the high interval.

Then you recover - your bring your heart rate down.
How much recovery you take between intervals depends on your goals. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well.

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New studies on the benefits of HIIT make the news regularly. Take, for example, this one from the November 2018 issue of American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. Researchers found that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improved mitochondrial function—when your cells can change fuel to energy quickly—just as well as 30 minutes of moderate exercise in a group of active men and women. In other words, going ALL out for two minutes of really hard INTERVAL training can give you the same fitness benefits as a 30 minute steady, moderate pace workout.

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No surprise, HIIT training is outstanding for your cardiovascular system. Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate. ♥️

It also makes your body a furnace of a fat burner. 🔥HIIT fires up production of your body’s growth hormones that help you maintain muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.

And it does more than benefit your body! HIIT is amazing for your mind. Research shows that high-intensity workouts improve cognitive function and increase levels of brain-derived neurotrophic factor (BDNF) more than an easier exercise. BDNF is essential for learning, memory, and mood regulation, and your brain uses it to repair and maintain brain cells.

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3 Ways HIIT Can Help You Live Transformed:

  1. Lose abdominal fat: In a study of sedentary women, 20 minutes of HIIT were compared with 40 minutes of steady-state exercise, and the HIIT subjects were the only ones who lost fat— primarily excess abdominal fat!

2. Protect your heart: A study of nearly 5000 people with heart disease showed that HIIT did more to protect them from future heart problems than moderate workouts.

3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones!

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Check out our NEW Transformer HIIT workout! The photos throughout post demonstrate different high and low intensity exercises on the workout below!

Try this Transformer HIIT workout to revive your metabolism and live heart healthy this February! No matter your age or activity level, YOU can do some form of a HIIT workout — your body is a temple! You can still get the benefits of HIIT just by adjusting whatever exercises you do!

View all of your exercise as a form of worship and get moving today!

Click the button below to see us a video of us doing this workout on our YOUTUBE!

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Don’t forget to sign up for this month’s lunch and learn! It is on February 22nd from 12-1 pm and we’ll be doing a self defense class taught by Borders! Spots in this event are limited so sign up on our app HERE before they run out! Cost is $15 to cover lunch from The Pine.

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We hope you will join us in the studio for any of our sessions to transform. Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions!

Blessings, 

Team TransFit

❤️ Try Our Holiday Hustle Workout with Your Family!

Sweet friend,

It was a great morning in the studio! We are so grateful for each of you! We are off to a great start this week in the studio, we hope you can make it to our sessions this week before we are closed for Christmas! We are open Monday - Friday, so come in the studio with your favorite Christmas gear and let’s worship together with a transformational workout! We also have a special Holiday Hustle workout for you to try at home with your family this week!

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We invite you to try this fun, energizing holiday workout with your family this week! Our Holiday Hustle is one of our favorite workouts, and we are excited to share it with you! Please share your photos or videos of your family with us by using hashtag #TFHolidayHustle on social media! We want to see you sparkle!

As we approach our second challenge day Holiday Extravaganza with Christmas approaching, we want to encourage you to keep up the good work! The pot of cash this year is over $2,000, and we can’t wait to see who our winner is! We are so proud of each of you!

Try these Frosty the Snowman Energy Bites with your family this week! Your kids are sure to love how they turn out!

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Frosty the Snowman Energy Bites

Ingredients

  • 2 cups raw cashews

  • 1 cup dates, pitted (I soaked mine in water for 10 minutes to soften) 

  • ½ cup oats

  • 1/2 tsp. pure vanilla extract

  • 1/2 tsp. cinnamon

  • 1 cup unsweetened coconut flakes  (Pulse in blender to make a snow-like flakes)

  • 1/4 cups mini chocolate chips (for eyes & buttons) 

  • 1 baby carrot cut small (for nose)

  • Any pretzel or creative food for arms or hat!

 Directions

  • Using a blender or food processor for 3-5 minutes, blend together the nuts, dates, cinnamon, oats and vanilla extract until they become a well combined "dough".

  • Transfer the dough to a bowl for easier use. Refrigerate for a few minutes if necessary.

  • Pick up enough dough for a walnut sized ball. Knead it in your hands a bit to get it to stick together well.

  • Roll the balls in the coconut flakes and stack them.

  • Use mini chocolate chips for the eyes and a tiny little strip of carrot for the nose and whatever else you think would make the snowman look like Frosty. 

  • Have fun and enjoy a healthy, tasty Christmas treat!

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We hope you have a wonderful holiday season with your family! We can’t wait to encourage you in the studio this week. Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Please email us at transfitathens@gmail.com. We can’t wait to see you soon!

Blessings,

Team TransFit

5 New Exercises You Need To Tone Your Glutes! 🔥

Sweet friends,

We are so proud of you for starting September STRONG! As we work towards Strength in September in all areas of our lives, here are 5 new exercises to tone and strengthen your glutes! Of course we all want our glutes, hips, and legs to look tight, toned, strong and lifted... but there are so many other great benefits to a strong and healthy lower body!

Strengthening your “gluteus maximus” (also known collectively with the gluteus medius and minimus, as the gluteal muscles,) is the main extensor muscle of the hip and can help improve your posture, help you lose unwanted body fat, as well as improve your athletic performance. “Buns of Steel” can also help get rid of that pesky lower back, hip and knee pain! These back side muscles help support the lower back and are a hip stabilizer, so the stronger your glutes are, the less other muscles have to help them do their job!

Strengthening the glutes can also help increase bone density. As we get older, our bone density begins to decrease. Exercises that place stress on the lower body such as lower-body weight training, running and yoga can postpone and reverse age-related bone density loss.

Here are 5 new exercises you should try today to tone and strengthen those glute muscles! Let’s strengthen our whole bodies so that we can love and serve our families, friends, and this community well, friends. Living transformed means taking ACTION on with your health!

Squat + Side Leg Lift

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Deadlift + Leg Lift Back

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Glute Bridge + Band

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Clamshell + Band

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Step Ups + Knee Up

If you need more tips and guidance on toning and strengthening your glutes or need coaching on walking, jogging, or running, join TransFit Trainer and Running Coach, Lisa Patton, this Wednesday at 8:20 a.m. for our NEW TransFit Outdoor Runners Workout!

TransFit Outdoor Runners Workout is a 55-minute session that includes essential dynamic warmup sequences, running form drills, strength exercises for runners, a heart-pumping outdoor workout, and an inspirational cool down and post-run stretches. The full body TransFit Outdoor Runner's Workout is an amazing opportunity for woman of all fitness levels to transform through running!

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Join us this month for a Bible Study on Thursdays from 12-1 starting THIS Thursday, September 13th at the TransFit studio! The study will be lead by our Director of Spiritual Development and Outreach, Pam Adams! Pam will be leading us through the Live Transformed Bible Study, which will guide us through God's Word and teach us how to live transformed! You can sign up on our website HERE or on the TransFit App HERE!

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For our September Lunch and Learn, we will be partnering with Action Ministries for a service project! The goal of the service project is to serve the Athens community by providing lunches and hygiene kits to the homeless and impoverished. We will be assembling these kits on Wednesday, September 26 from 12-1 and delivering the lunches and kits on Friday, September 28! You can sign up on our TransFit app HERE under "Special Events"! Come join us! We can't wait to SERVE with you!

If you cannot make it on the service projects dates, you can still help by donating items to make these kits. You can drop off any items by the TransFit studio between now and September 26!

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Items We Need:

Hygiene Kits

  • Toothbrushes/toothpaste

  • Shampoo/conditioner

  • Baby wipes

  • Socks

  • Soap

  • Lotion

  • Deodorant

Snack Bags

  • Granola bars

  • Apples

  • Other types of snacks that can be easily eaten on the go

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to encourage and inspire you this month! We are #StrongerTogether!

Blessings,

Team TransFit

COMMIT to Your Goals! Walkers & Runners- These Exercises Are For YOU!

Happy Friday!

Good morning beautiful friend! What an amazing week in the studio as we are getting re-energized for this new school year and month! Our COMMIT August challenge goal is to move 30 minutes daily. What better way to get active this month than to prepare for a race! Whether it's a 5K, 10K, half marathon, marathon, or the race of LIFE... we want to encourage you and help you allow your body to feel its best! Today, we want to share with you our Glute Exercises for Walkers and Runners! These exercises are great to add to your training! 

October in Athens= ATHHALF! We hope that you will join our TransFit team, as we prepare for the race! This year, AthHalf is offering a 5K and half marathon! Whether your running or walking, we hope that you will set a goal to come out and be with us! Here is the Half Marathon Training Plan! This week will wrap up the first week of the half marathon training! It's not too late to get started! Click HERE to download the FREE half marathon training plan

In addition to your training, here are TWO amazing meal plans to help you continue to live transformed! Don't forget to check out our website for access to healthy recipes on our HEALTHY LIVING tab of the website

Ladies, we can do this! Let's make it a goal to complete a race before 2018 ends! If you would like to meet with one of our trainers for more information on how to prepare for a race, please email us at transfitathens@gmail.com and check out our website for more information! 

Sessions are filling quickly, so make sure to sign up in advance!! You can sign up by clicking the link BELOW! We can't wait to see you in the studio! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Toned Arms For the Summer?! Your NEW Favorite Arm Workout! 💪🏼

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Sweet friends,

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 20 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders but your total upper body strength. Remeber to get in at least 3 sets of the below exercises! 

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Add this Transform Your Arms workout to the push-up challenge! You will be stronger in your upper body strength and it will help to increase the number of push-ups that you are able to do! Remember that anyone who completes our July Push-Up challenge will be entered into a drawing for a MONTH of FREE sessions! Let's do this ladies!

  We would love to hear your favorite arm exercise! For more arm workouts or any workouts, and yoga sequences go to our TRANSFORM section of the website! You can also download our FREE app for workouts, inspiration, and recipes! Keep pushing yourself, as you complete the push-up challenge! 

Mark your calendar for our Middle School Girls Sessions starting August 8! The session will meet on Wednesday's from 4:30-5:30! You can sign up on the FREE TransFit app! You can purchase the 4 pack of sessions or the individual sessions! We hope to see you or your friends/daughter(s) on August 8th! 

Let us know if there is anything we can do to help you reach those goals for July! May you rest in His love for you, today, beautiful friend! Through His love and grace, you can find FREEDOM!  We have loved DIVING into the book of John with you this month. Be on the lookout as our TransFit Bible Study will start in September! 

Blessings,

Team TransFit

How to Live Transformed on Vacation! 5 Tips You Can Take ANYWHERE!

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Friends, it’s sweet summertime! The kids are out of school and that much-anticipated summer vacation has finally arrived! Each of you has worked so hard in the studio toward your summer fitness goals. Thank you for giving your best! 

Just because you’re traveling and away from your normal daily routine, doesn’t mean you must compromise good nutrition and exercise! You’ve put in too many hours of strength training and cardio sessions to throw it all away! Right?!

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!

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Just like with everyday life, preparation is key! Planning ahead can help you avoid any slip-ups with your goals and your whole body transformation! So let us help you with 5 simple strategies for Living Transformed when you’re on vacation!

1. Pack smart!

First things first, grab your workout gear! Throw your tennis shoes and exercise clothes into your suitcase. Take your tennis racket if courts will be available. Bring a resistance band or an ankle band! 

Pack your favorite healthy snacks. Lots of fruit, nuts and protein bars. Apples and oranges are easy to throw into your carry-on luggage or purse. Pick up a box of the 100-calorie packs of raw nuts. On-the-go packs of roasted edamame can also be found at your local grocery store. And protein bars are an easy snack to pack — just remember to check the nutrition labels and pick bars with 5 grams or less of sugar!

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Also, consider packing a shaker bottle and a few servings of protein powder. You can portion out individual servings in snack-sized Ziplock bags. Or Blender Bottle has a shaker bottle that comes with separate containers for storing protein powder.

2. Research ahead of time!

Get online and see what’s close to your hotel or condo. Is there a grocery store nearby? What healthy, local restaurants are close? There are app delivery services that will deliver groceries to your condo where-ever you are! 

Also, if you’re staying in a hotel, find out if there’s a kitchenette or mini-fridge available in your room.  Ask for a mini fridge! Does the facility have a fitness center available?

3. Hydrate!

So many of us neglect to hydrate our bodies while traveling even though dehydration is very common during trips. Pack extra water bottles (in a cooler if there’s space) or take your favorite water bottle to refill along the way. Drink water as soon as you get up in the morning, and when you sit down at each meal, drink a large glass of water first! You can still get in your 80oz daily on vacation! 

4. Make smart choices when dining out!

Most importantly, choose restaurants that offer healthy options that support your lifestyle! So many restaurants post their menus online now so you can look it up before you dine. Then you’re prepared to order when you arrive and aren’t tempted with less healthy options. You can also check the entree on MY FITNESS PAL! The food journaling app! 

Don’t be afraid to ask for a healthier option or to customize your meal. Most restaurants are used to this now and don’t mind accommodating your needs!

Choose seafood, chicken or another lean meat option and order them steamed, broiled, grilled or roasted. If fried is your only option on the menu, remember don’t be afraid to ask for another option!

Order your potato baked, boiled or roasted instead of fried! And ask to leave off the butter and sour cream! Consider ordering a sweet potato instead of white potato!

To avoid over-eating, eat small meals throughout the day so you’re not starving at dinner. Take your time eating your meal, enjoy every bite as well as your company at the table!

Of course, it’s vacation, so relax and enjoy a cocktail! Just don’t overdo it! And make sure that you’ve hydrated throughout the day.

5. Sweat!

You know the feeling you have after you’ve worked out, so why sacrifice a good sweat session when you’re on the road? That’s why you packed your workout gear — so use it!

Lace up your tennis shoes and hit the pavement (or sand!) This is a great way to explore the city you’re in, too. And since you researched ahead of time, you already know the parks or running trails nearby! We promise that you will not regret a workout! Don't forget about our FREE workouts and workout videos on our website and YOUTUBE channel

If you want a good strength workout during your trip, here are a couple options you can do anywhere without any weights:

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Five, simple things you can do to take your transformed lifestyle with you on the road! We are so proud of you and all the hard work you put in through the spring months! Enjoy this quality time with your family!

If you would like to meet with our Nutrition Consultant, Katie Woodall, or our Dietician Kaeti Shurling to discuss nutrition and assist you in meal planning, please contact here. Additionally, you can purchase our eBook- Healthy Families Handbook. This eBook has a full week of meal plans, "family-tested" recipes, family devotions, a kid's couch to 5K program, and workouts for the whole family!  

Awesome new sessions have been added in June — check them out on MindBody! Sign up for something new this month! Come out of your comfort zone and challenge yourself on vacation or here in Athens!

If you have any questions about MindBody or our summer schedule, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio and hearing about your summer travels and your new summer goals!

Blessings, 

Team TransFit

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Want Toned Legs for the Summer?! We've Got The Perfect Workout For YOU!

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Ladies! 

June is off to an amazing start! WOW! You sure have lit a SPARK inside, let's keep the fire burning as we continue daily to be ALL IN! We are so proud of each of you. Thank you for committing to living transformed! Today, we wanted to share one of our favorite leg workouts! The Transformer Sculpted Leg Workout will ensure that you will sculpt those legs and tone them for the summer. Check out the video below to follow along! Don't forget that we have a HEALTHY LIVING tab on the website where you can find FREE recipes, meal plans, workouts, and workout videos! You can also check out the TransFit app for workouts, recipes, and inspiration

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We hope that you have lit a SPARK inside to live transformed this June! Don't forget about our NEW summer sessions!

TUESDAY AND THURSDAY @ 9:30 AM- HIIT CARDIO

WEDNESDAY @ 6:30 AM- HIIT CARDIO

MONDAY, TUESDAY, WEDNESDAY, THURSDAY @ 4:30- TRANSFORMERS

Sign up for all sessions in advance on the FREE TransFit app, so that we can prepare the sessions specifically for you! 

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You can live transformed! Let's make this June our best month yet! 

Don't miss out on our giveaways, posts, inspiration, and more on Instagram! Make sure you are following us, @transfitathens for weekly giveaways and more! We also have highlights of our favorite recipes, post-workout snacks, an exercise of the day, and daily inspiration on our Instagram page! Follow for a chance to win FREE sessions and merchandise! 

If we can help you achieve your goals for this June, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are You Ready For A TRANSFORMING Glute And Ab Workout💪🏼⭐️

Happy Saturday, sweet friends! 

Wow, it has been an incredible month!  Our May Total Transformation Challenge is quickly coming to an end! The weight loss transformation challenge will end on May 30 and 31 with your final weigh in's! Keep filling in your May Transformation Challenge calendar! Whether you had one point or five points each day, if you completed the challenge please email a picture of it to us at transfitathens@gmail.com or text a picture! We can't wait to see your filled out calendars and look forward to announcing one lucky winner for a month of free sessions! 

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We want to share a home GLUTES AND ABS workout with you today! The workout targets your glutes and abs and is great to do at home or on vacation! Remember, you can find FREE workouts on our website HERE (under the HEALTHY LIVING tab) or on our FREE appClick HERE to find the workouts on our website and click HERE to download our FREE app

We pray that you have a great weekend! We will be CLOSED on Monday, May 28 for Memorial Day! We hope to see you on Tuesday for some amazing revived body, mind, and spirit workouts!

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Look out for our June challenge next week! Completing the challenge gives you a chance to be entered into a drawing for a MONTH of FREE sessions! Please email us at transfitathens@gmail.com if you have any questions! We are here for you and want to help you in your transformation journey! 

Blessings,

Team TransFit