Set Goals and Finish December Strong!

Happy Friday friends! 

Can you believe December is already here? It seems like this year has flown by! However we still have one month left- let's strive to make it our best month yet! 

Here at TransFit we have a lot of exciting things going on in December! 

First, the Holiday Extravaganza is underway!! For those of you who joined in- keep up the great work! We have heard some awesome stories of discipline at holiday events and diligence in working out! GREAT job! Even if you weren't able to join the contest, join us in spirit and make new goals that you can and will achieve this month! Here is a December calendar full of challenges to help you make and achieve short term goals this month and press on through the end of the year! Goals are so important and help us strive to get to the place in our lives where we long to be! Friends, it is NEVER too late to make a new goal! Push yourself in this last month and finish 2015 out strong! Like our December theme you have to truly believe you can do it! 

While your schedule gets busier and busier and you are tempted to put your health and fitness goals- remember why you have started this journey! You long to be healthier in your mind, body and spirit. While I know you may struggle more during this season to get sessions in or make it to the gym, here is a High Intensity Interval Training (HIIT) workout that you can do anywhere (garage, bedroom, outside, etc)!! It will get your heart rate pumping and help you to continue to torch calories long after you've finished! To make the most of your time, give it your absolute best for the 15-20 minutes it takes and then feel great about the workout you got in among all of the tasks you have for the day! It can be easily printed out and taken with you wherever you go! 

This HIIT workout, along with other full-body workouts can be found in the 14 Day Recharge eBook! TransFit was so excited to release our first ever eBook on Black Friday and you can get it TODAY still at a discounted price! Today is the day to begin really recharging your fitness- especially right before Christmas! If you start today you will be finished just in time to be feeling your best mind , body and spirit as you go into the holiday week! You can purchase the eBook for the discounted price here.

http://www.transfitathens.com/new-products/14-day-recharge-1

Friends, let's make the most of this wonderful season. Take in all the smells, lights and the wonderful feeling that lingers in the air this time of year. Take the time to cherish your family and friends more than ever before, and make the most of every day. Choose to pray more, give more and love more in the coming month perhaps than you have all year- always remembering the true meaning of this season! Happy December sweet friends!!  

Blessings,

Caroline

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

Hello friends! 

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

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

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

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

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

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Moving into Thursday- try these 5 Holiday tips:

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

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

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

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

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

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

Blessings,

Caroline

“Give Thanks to the Lord, for he is good; his love endures forever.”

— Psalm 107:1

INCREDIBLE Client Spotlight- Dr. Tina Carpenter

This week at TransFit in while we are gearing up for the Holiday Extravaganza  we are challenging everyone to do a food journal for 5 days! If you complete your food journal Monday- Friday and email it to me on Saturday you will be entered in to win an awesome prize!! You can hand write a food journal OR take a screenshot of your MyFitnessPal (app)!!

Amazing client spotlight Tina Carpenter has been so diligent and has been food journaling for 80 days straight and has had huge success! Tina is such an inspiration for all women! I am so proud of Tina for her commitment to living transformed- body, mind, and spirit!  I can't wait for you to read her life-changing story and be encouraged to reach your health and wellness goals! 

"My latest adventure started almost three months ago when I asked to meet Caroline for a one on one session. I was finally ready to be intentional about my health, and I wanted her help to be my best self and to learn how to create and achieve my health goals. I had spent the last year maintaining what doctors would call a healthy weight, but it was a roller coaster each week of eating healthy and exercising during the week, and then spending my weekends eating what I wanted with my family and not necessarily exercising. 

When I was a PhD student, I did a 90 day health and fitness challenge and I lost 30 lbs. I truly understood what athletes mean when they say they are in the "zone". I was strong, lean, and fit, and I felt amazing! I am so thankful that I did this prior to interviewing for professor positions. I was glowing, and I am sure that much of my success in getting an offer at UGA was because of this glow. UGA was my first choice then, and it is my first choice still today. I am so thankful to have made tenure here at UGA. I have had a wonderful time in Athens with my awesome husband Don, and I have loved being a mom to our amazing children, Daly (8) and Court (5). As a mom, I began to listen to those who said, "Oh Tina, you have had two children now, and you are 12 years older- don't worry about your weight, you look great!" While it was wonderful to know that people loved me the way I was, I realized that if I was going to find that glow again, it had to come from within me!

TransFit is AMAZING, and gave me just the right guidance, support, and inspiration that I needed to make a change. I got a fancy new Polar heart rate watch, some great new shoes, and the Fitness Pal app, and I was on my way. I tracked everything, every day, and I learned a tremendous amount about calories, how many to take in, and how many each exercise burned. It was a lot of hard work to track that first week, but I did, and I was feeling great…until I stepped on the scale, and my weight was up one pound. I felt deflated and frustrated, but I only took one minute to feel that way. I immediately texted Caroline and another supportive friend and they both replied almost instantly with don't give up, don’t worry, and don't change anything…stay the course, and focus on the process- you are making positive changes to the way you live, and it will pay off! That was just what I needed to make it through that day. The next week, I was down two pounds, and while I was wishing the weight loss was bigger and faster, I was encouraged. I was bringing vegetables to tailgate parties with hummus, I was eating one small brownie, one glass of wine and I was feeling fully satisfied. I remember even eating a hot dog at the stadium, all under my calories for the day. I was solving this fun puzzle each day and I was staying motivated. I had very little fluctuation after weekends, and my weight was decreasing by a pound or 1/2 pound each week. Now for special occasions, I order the small Mellow Mushroom pizza (490 calories), I fill up on the delicious greek salad, and I order the Gigi's mini cupcake for 195 calories (and I am absolutely fully satisfied). Please know that I am a huge Mellow Mushroom and Gigi cupcake fan and I am in no way telling you to not have pizza or cupcakes (especially for a special occasion). Just live, learn and laugh along the way…and enjoy your life as you strive each day to be your best. If you are misguided, or if you make mistakes …shake it off, and get back on your path to being the best you can be! None of us are perfect ( I certainly am not), in fact I cried twice last week so overwhelmed with trying to balance all of the balls in my life. Rather than strive for perfection, strive to be the best you can be each day (and that may be different each day). This is a long term journey, things can make you stumble in the short run, but if you take each stumble as a learning block and you are kind to your heart and soul- loving yourself for the awesome person you are, you will get closer and closer to your goals of being your best!

Now…80 days later, and my Fitness Pal is giving me badges for tracking (I.e., journaling my food and exercise for 80 days straight). I am down 10 lbs., and last Caroline checked I had lost 12% body fat. Most importantly, I am feeling stronger, healthier and more vibrant. I have learned a lot along the way. I now understand the importance of cardio and weight training, and I am still trying to work yoga in too, but perhaps most importantly to me is my food journaling. I have learned that healthy eating is critical to long term success.

I was also recently touched by Caroline's blog to live a "full" life rather than a "busy" life…and I LOVE that! As a full-time accounting professor at UGA striving to be the best mom, wife, friend, daughter and professor I can be, I constantly feel crazy busy (sometimes even frantic). I have learned to breathe into this awesome life that I have been given. To raise my hands on this roller coaster of life and enjoy the ride! My children have taught me the importance of fun and laughter! It is truly contagious and the benefits to your life are amazing. I have learned from my girlfriends that we all have something that can get us down if we let it, so don't let it. My husband has taught me the importance of love in your life. Love until your heart overflows!

Inspired by so many in my TransFit workout class, I recently went for a walk/run in Central Park in New York City while there on a business trip. After staying up late and getting up early to get ready for my research grant proposal presentation, I decided to get up early again and get my exercise in. I sent the picture of me in Central Park that morning to Caroline to thank her and my TransFit Transformers class for the inspiration to get up and go.  She replied "you are glowing!" Little did she know how much those words meant to me…my glow is coming back!…and we even won the grant…a reminder to me that with hard work and balance you can have it all! I will continue to strive to be the best I can be, and to learn something new everyday, and I will always keep laughter on my to do list of life!

My favorite exercise would have to be walking Daly and Court to school and then my run/walk home…but I always LOVE my Transformer class at TransFit and a yoga class when I can get it in. 

I love having family come visit (anytime), but especially during the holidays. I love this egg casserole, and you can make it the night before so you are just cooking it in the morning. With the holidays approaching, this is especially good for Thanksgiving or Christmas morning- great protein and delicious, and if you make the night before, you can just enjoy your family while it bakes that morning!

Hummingbird Breakfast Casserole

• 1-2 pounds ground (lean) turkey sausage (depending on your preference)
• 1 cup grits (cook according to directions)
• 2 cups light sharp cheddar cheese 
• 5 eggs
• 1 1/2 cup skim milk
• Salt and pepper to taste

Cook turkey sausage and crumble in the bottom of the dish, cook grits, add cheese (stir to smooth- let cool), beat eggs, milk and salt and pepper together- add to grits mixture. Pour over sausage in casserole dish- bake at 350 for 1 hour (you can refrigerate the night before (or even freeze and put in the refrigerator the night before)

Congratulations Tina! Continue to strive for progress each day- living a life transformed! 

How YOU can NOURISH Your Body in November!

Happy Monday sweet friends!

First off, I want to share with you the TransFit theme for November- NOURISH in November. This theme will walk us through this month as we focus on nourishing our minds, bodies and spirits. 

This Monday morning I wanted to mention how I know this time of year is very BUSY for all of us. With the holidays quickly approaching and the semester coming to an end, we have a never ending to-do list that seems to get longer and longer with every passing day. However, instead of calling this time "busy" I love to call it "full" because many of these tasks are things that we desire to do, we simply pile them on because this season brings so many opportunities for fun and fellowship.

Today, let's focus on being thankful to be able to have a full life! God has blessed us with so many opportunities and relationships that we are able to spend our days filled to the brim with activities!! Let us focus on using our busy schedules to bring Him glory. In everything we do throughout our day- let's turn to Him and do each and every task as though it was for His glory and nothing else. When we do this, God will bless the time that we do have and we will find ourselves renewed amidst our busy lives. 

While your schedule may seem daunting- continue to make time for exercise. Continue to focus on viewing exercise time as worship and a way to nourish your body so you can be at your best to be able to love and serve all those around you! After taking the time to treat your body properly, you'll be surprised at how your energy will be renewed and you will have a heightened sense of productivity for the rest of your day! 

Here is one of may favorite workouts that will leave you feeling strong and refreshed as you go throughout your busy week!

Strength training has such amazing benefits for your entire body, mind, and spirit. Here are the top 5 reasons you should add strength training into your exercise calendar this week!

1. Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and can rebuild what you may have lost. Also, the stronger your muscles, the more your balance is sturdier. Stronger muscles will keep you safe in your activities and decreases the risk of falls or accidents.

2. Protects bone health and muscles mass: Inactivity and aging can lead to a decrease in bone density. Studies have shown that consistent strength training can increase bone density and build muscle mass.

3. Reduces blood pressure: Strength training can be beneficial for the prevention of high blood pressure by strengthening the heart, allowing it to beat more efficiently.

4. Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight los

5. Boosts energy levels and improves your mood. Strength training will elevate your level of endorphins, which will make you feel great. 

When we focus on making our bodies strong- our minds will be refreshed and more focused on the tasks we have to complete throughout the week.

Here at TransFit we would LOVE to help you grow stronger: mentally, physically, and spiritually! If you haven't, stop by the website here and check out our different packages that can help you balance your busy lifestyle with proper nutrition and exercise. It is our passion to see you nourish your body, mind and spirit like never before so that you can live your best life! 

"The LORD will guide you continually, giving you water when you are dry and restoring your strength. You will be like a well-watered garden, like an ever-flowing spring." Isaiah 58:11

Have a wonderful, beautiful Monday sweet friends! I can't wait to see what this month holds! Tag us and tell us how your mind, body and spirit is nourished. One of the ways mine is is most certainly through spending time with my spirited kiddos. Here are a few pictures of some fun times! 

Blessings,

Caroline

Unlock the key to your total transformation!

Sweet friends,

I hope your Optimistic October is going well.  Each new month can be a fresh start with renewed motivation and willpower to reach our new  goals and follow a healthy lifestyle. However as we all know, the month goes on and the craziness of life begins to set in and we often will struggle to remain as driven and focused as we were at first. Is this natural? Completely! So, today I want to offer you a solution to this problem of falling off track and becoming disappointed and frustrated. One of the keys I have found for many clients in reaching their goals for lasting transformation! 

That solution is to find an accountability partner!  This could be someone who is seeking to live a healthy lifestyle as well, and someone who can encourage you in all areas of life- body, mind and spirit.

This is your "go-to" person when you are feeling stressed over meal planning, don't think you have time to fit in a workout, have struggled to have a quality quiet time all week or are facing any of life's many obstacles. As we see in Proverbs 27:17, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. This proves to be true for any area of life! When you work together with a friend, you both will be much more apt to achieve goals and live the lives that you long to live.

Take time today to seek out an accountability partner. Pray over who this person could be in your life and then reach out to them! Have a honest discussion about how you will both be able to walk through life together, growing physically, mentally and spiritually and helping each other every step of the way.

Don't forget to be active in this challenge! If you have something in your life that keeps you optimistic and full of joy, if you are spending time with your accountability partner, if you completed a tough workout- post it on Instagram and tag us @transfitathens! Or comment below and tell us about it.

No time and no weights? Here is an excellent body weight you and your accountability partner can try to do this week! This TRANSFORM body weight workout can be done anywhere and at any time!  I like doing it outside while the kids are playing in the driveway!  Enjoy encouraging one another and unlock the key to your total transformation! 

Blessings,

Caroline

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Amazing Client Spotlight- Sarah Ellen Cain

This month at Transfit, we are going to be focused on optimism! With Optimism in October, we will remain positive and focused by using accountability partners and by keeping a daily food journal that includes a gratitude for each day.

As this verse says, we will not grow weary in doing good for we will reap a harvest of blessings if we don't give up. This month, we will focus on giving our best in every area of our lives. While at times this may be challenging, holding each other accountable and remaining focused on having an inner joy and optimism will pay off in the end.

This month, our client spotlight is an incredible example of staying motivated and optimistic as she strives for her goals. Amazing Sarah Ellen Cain, a sweet college student who comes to the Transformers session at TransFit is taking control of her health by staying dedicated, committed, and motivated through college with her body, mind, and spirit! 

With college being such an easy time to fall off track as students leave the familiarity of  home and enter into a world of new activities, difficult classes and packed schedules- finding time for proper nutrition and exercise can be tough! I hope both college students and all busy women will be motivated and inspired by Sarah Ellen's perseverance and dedication to her health! 

For those of you in college or anyone who leads especially busy life, I am so thrilled to announce that I have developed a new meal plan package especially tailored to your busy lifestyles!! For more information, email me at transfitathens@gmail.com

Sarah Ellen's Journey

"I have always been very active, from gymnastics at a young age to competitive and sideline cheerleading in high school, so having a summer without cheer everyday was strange. I didn’t like sitting around and knew I wanted and needed to do something.  As I was finishing my senior year of high school and kicking off the summer, I began talking to my parents about my fears of college, one of which being, the “freshman 15”. I knew that my health and nutrition was about to fall completely on me and I would no longer have my mom preparing healthy, nutritional meals for me. I wanted to get a jump-start on my health and nutrition before beginning college. Therefore, I began working out this summer at Transfit and to say it is and was one of the biggest blessings for me is an understatement. Caroline and all the ladies at TransFit welcomed me in with open arms and worked alongside me to push me further than I could have imagined.  

During the summer, I worked out twice a week at Transfit and would do some sort of cardio exercise, whether running, walking, or swimming on the days I wasn’t at TransFit doing strength training. I also worked with Caroline on my nutrition throughout the summer. I learned how to keep a food journal and chart the foods I was eating to become cognizant of the foods I was putting in my body and the affects they had on me. While exercise is so beneficial, I found that my changes in my diet helped tremendously in how I felt, the energy I had, and the ways it made me want to work even harder in the gym. Now in college, I work out once a week at TransFit. It is definitely harder to find large amounts of time to set aside for working out, but I know that I must do it and make it happen. When I am unable to go the Ramsey Center for workouts, I do circuits in my dorm room. Additionally, I walk to all of my classes and around campus. The buses are always available, but I feel better and more engaged when I walk to and from class. Quickly, I learned that UGA is far from a flat campus; so walking around a large campus definitely increases my daily mileage.

Exercising allows me to step away from whatever is going on in my week or at school and to take time to let it all out. I often get stressed or worried about what I have coming up or have during the day, but taking an hour or so to have time for myself and workout has been a huge help. Also, Transfit is one of the most encouraging places I go. It is a blessing to me because it is a place of community, energy, and faith that balance so well together and allow me to push myself while working out. I love coming in each week and getting to spend time with such amazing women, who push me to become a better person, both in and outside the gym. 

While many people have races and huge weight loss gains to celebrate, I am celebrating the ability to go and workout at TransFit as a college student. Each week I look forward to my day at TransFit and spending an hour with Caroline and the amazing women in the studio. It’s not everyday that you get to be in such an uplifting environment that can typically be one of disappointment and disapproval.

Coming into Transfit, I had one goal in mind, to lose weight. However, I realized there is a lot more to just losing weight and that it should not be my one and only goal. My fitness goal is to tone my body, lose unnecessary body fat, and have energy. Nutritionally, I am working to cut out the “junk” foods and implement a healthier diet and lifestyle. I am determined to drink more water and eat more protein. While the dining hall is very tempting to throw everything that I have learned out the door, I am reminded of my goals that I am working toward and that I am trying to achieve balance.  

After my first week of working out, I felt determined to change my lifestyle. Let’s be real, that first work out- I didn’t think I was going to make it. So after that first day, I went home and wanted to make a change instantly. In addition to working out, I sat down with Caroline for Nutrition Counseling. I’ve always been told to cut calories and you will see results, so I would try to just cut everything out and never be able to stick with a diet, but this was so different and so much better. Caroline encouraged me and made me feel like I could take little steps to change my diet, in order to see a bigger effect than I had ever seen before. Not only did this help me during the summer, but also it helped me know how to prepare for college. I was able to learn about good, wholesome snacks to eat and that I need to watch the types of food and nutrients I consume. I now enjoy grocery shopping each week to buy healthy foods and snacks to keep in the dorm. 

I have always loved Peanut Butter, so one of my favorite recipes is the Peanut Butter Treat Smoothie! After beginning my workouts at TransFit, I was determined to find ways to still enjoy some of my favorite foods, but in more beneficial ways.  This was definitely one of my favorites that I can enjoy after a tough workout!"

Peanut Butter Treat Smoothie

1 cup almond milk

1 frozen banana

1 tsp cinnamon

1 serving vanilla protein powder

1 tbsp ground flax seed

1 serving PB 2 (or tsp peanut butter)

1 cup crushed ice

*sometimes add in a cup of spinach

BLEND UNTIL SMOOTH

Sarah Ellen's theme verse

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the author and perfecter of faith. Who for the joy set before him he endured the cross, scoring its shame and sat down at the right hand side of the throne of God.”  Hebrews 12:1-2

Congratulations Sarah Ellen! Keep inspiring all those who cross your path!

You are truly beautiful! 

Blessings, Caroline

The best SQUAT Workout + delicious & easy Southwestern Salad

Good morning sweet friends! Hope you all were able to read Bethany’s (client spotlight) amazing story of transformation! If not, please look at last week's blog and read her story here.  She will inspire you to go the extra mile with your whole body health! 

My hope is that with the cooler air your will be refreshed and revived – ready for a successful week where you can continue to inch closer to achieving your goals. Remember; strive for progress- daily- not perfection! Remind yourself of your September goals!

Don’t forget about the TF Squat Challenge! Send me photos! #TFSquatChallenge 

Also, new tanks are here!! Please see the shop to buy yours today!

 http://www.transfitathens.com/new-products/

So here are two quick things that may make your life a little healthier and happier this week- a recipe and an At Home, TRANSFORMATIONAL SQUAT workout!!

First, the recipe is to DIE for! I made it last Sunday night for some friends and their kiddos and it was a crowd favorite! Let me just say-we LOVE Mexican here!! Probably once a week we have some type of Mexican dish. That being said, we all try to stay on the healthier side of Mexican so I typically throw my protein on top of this awesome salad!! 

Southwestern Salad

Ingredients

• 1/2ripe avocado
• 1/2 cup packed fresh cilantro
• 1/2 cup nonfat plain yogurt
• 2 scallions, chopped (optional)
• 1 clove garlic, quartered
• 1 tablespoon lime juice
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon salt
• 3 cups mixed greens
• 1/2 cup black beans, canned (rinsed) or cooked
• 1/2 cup corn kernels, fresh or frozen 
• 1/2 cup grape tomatoes
• 1/4 cup edamamae

Instructions

1.     Place avocado, cilantro, yogurt, scallions, garlic, lime juice, oil, and salt in a blender; blend until smooth.

2.     Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn, edamame and tomatoes. Sprinkle with a touch of Mexican cheese! 

Boys had nachos while us girls had this yumminess with some chicken on top!! 

NEXT is your At Home SQUAT workout! I know the weeks can often get busy, and we struggle to make time for our workouts 3-5 days a week. However there are many simple solutions to this time crunch such as an early morning run, (like ours at Ramsey on Tuesdays at 5:30) afternoon 30-minute power-walk, evening yoga or this fun, bodyweight workout you can do right at home!

For video demonstrations of several of the workouts featured here, check out our Instagram @transfitathens!!

 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. Romans 12:2

Please let me know how I can help you reach your health goals! 

Blessings, Caroline

Strength in September

Let's start the month of September stong in body, mind, and spirit! 

                                                                          Lyla, Caroline, & Kaitlyn practicing those squats! 

Now that we've gotten back into the swing of things with the routines of school and work settling into place, it's time to really focus in on fitness as a priority! We are talking in the TransFit studio this week about "growing strong in our weakness".  Is it that your body needs strengthening, you nutrition needs adjusting, or possibly your attitude toward a certain situation needs lifting? WE ALL have our own  weakness and the way we grow stronger is to depend on our Lord in those times of difficulty. Leaning on Him rather than your own understanding is how you can grow strong in your weakness. 

I love the verses in Isaiah 40: 

 He gives power to the weak
    and strength to the powerless.
Even youths will become weak and tired,
    and young men will fall in exhaustion.
But those who trust in the Lord will find new strength.
    They will soar high on wings like eagles.

One way we can increase our body strength and stamina is to set a new goal and work daily towards achieving that goal. In the month of September we are going to reach for new goals and do a new monthly challenge! 

September Strength Challenge

While we want to use this challenge as a means to reach new personal goals and get stronger and leaner in the month of September, we are also going to include a squat challenge that we can all push ourselves to complete! 

Not only is this a great way to strengthen your lower body, but the clients who consistently adhere to the challenge will be entered in a raffle to receive a FREE SESSION! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge. 

At the end of the month, we will draw a name out of a raffle and the winner will receive one free session online or in the Athens Studio!

Grab a friend for some extra motivation or show your strength on your own. Let's see who will be strong enough to complete the Strong September Squat Challenge!

“Finally, be strong in the Lord and His mighty power”

— Ephesians 6:10

Blessings,

Caroline

14 days to recharge your body, mind, and spirit!

It’s hard to believe that it is almost September! Most of us by now are finally getting back into the routine of school, work, fall activities or whatever else occupies our days during this fall season.

With September right around the corner and things falling back into a steady routine, NOW is the time to refocus your health priorities. September is the perfect month to make and achieve a new goal. Let’s take these last few days of August to really prepare our minds and hearts and get ready to reach new goals in September. Research has shown that it takes at least 30 days to set a new habit, so let’s be thinking about new healthy habits that we can implement into our lives in the coming month. I would love for you to take the next few days to be thinking and praying about a specific goal that you would like to reach.  Write it down, make it specific, and make it realistic! 

At Transfit we are setting our clients up with 3 goals: Drink 8-10 glasses of water daily, stretch and breathe deeply at least 5 minutes daily, and then one personal goal specially for you. My hope is that each of you would strive for these goals this month. YES you can! You are more than capable- I believe in you!!

30 days may seem daunting but let me encourage you. Defining your goal and taking it one day at a time is the secret to success. I would love to help motivate you and see you reach new goals and develop new, life-long habits THIS MONTH! One of the easy ways to do this is through a new plan I am releasing called “14 day Recharge”. This plan jump starts your month with 14 days of clean eating nutrition plans, 14 daily workouts and inspiration to build a solid foundation for you body, mind and spirit as we go into this new month. This plan is perfect to set you on the right track for success with your goals.

Here at Transfit we have also been preparing for something big for the month of September – the release of our new website!!

www.transfitathens.com

My hope is that through this website you will be encouraged daily and be able to easily navigate through every service we hope to provide. It is my prayer that this website will be a blessing to you and that you will be able to use it to make a complete and total transformation, body mind and spirit and share it with others so they can achieve that transformation as well. 

Finally, let me just take this time to thank you all. You have all been alongside Transfit as this business has grown and evolved, and it is because of you that this new website is possible. So thank you from the bottom of my heart, and I hope that you can be blessed, encouraged, and motivated through using this new site!

Blessings, 

Caroline
www.transfitathens.com

RUN TRANSFORMED - Healthy Half Marathon Training Packages

Are you ready to start August 1st with a new goal? A fresh start begins today! Make the 2nd half of 2015 your personal best! While coming off a running vacation in Montana and completing another healthy running conference in Athens, I am super inspired to share my  love of running with you! I want you to RUN TRANSFORMED- body, mind, and spirit no matter what your pace!

The TransFit Healthy Running Training Package provide a healthy all-inclusive approach to help you achieve your fitness goals!  Each packages combines specific exercise, nutrition, and inspirational plans to help you achieve your personal best!

PERFORMANCE TRAINING PACKAGE - $100

(Walkers, joggers, and runners: this package will help you cross the finish line feeling your best!)

12 Week Performance Running Training Plan

4 Weeks of Sports Nutrition Meal Plans & Recipes

4 Healthy Runner Strength Workouts 10 Steps for Healthy Running Success 2015 Performance Goal Sheet

5 Best Stretches for Runners Handout

10 Best Pre-Post Runners Snack List

Weekly encouragement and Inspiration

Will be emailed to you in eBook/PDF format

GOLD TRAINING PACKAGE- $150

All of the above PLUS -   30 minute personal jump-start session via TransFit Studio, Skype, or phone conference. I’ll answer your specific questions, explain your workouts, and discuss my philosophy so you know why your plan looks the way it does, and help you set specific goals for your race.

ELITE TRAINING PACKAGE- $250

All of the above PLUS – Optimize your performance by getting a professional gait analysis.

I love to work with all types of runners! those who are thinking about running, those who just started running, and those looking to pr. These training plans are personalized specifically to your fitness level, injury history, and goals so the plan will be tailored to your unique needs.

Email TransFitAthens@gmail.com to sign up or for questions! Can't wait to train you to RUN TRANSFORMED! 

Most Inspirational Client Spotlight, Jessica Beaver!

Jessica came to meet with me four months ago and had a burning desire and heart to want to get healthy so she could be the BEST mother, wife, and friend she could be to all those around her. She wanted a program that would help her stay accountable and help her reach her goals for whole body health – body, mind, and spirit.  Over the pst four months Jessica has lost weight, decreased body fat and inches significantly but more importantly has found her TRUE STRENGTH!  Jessica’s story is so inspirational and I am so proud of her for staying committed and reaching her goals to be her very best!

 “Set your minds ready for action, being self disciplined, and set your hope completely on the grace to be brought to you by Christ!” 1 Peter 1:13

I am so thankful that Jessica found her true strength and I know she will keep acheiving her goals and dreams!

For most of my life I have been a healthy, active person. My husband, Britt and 2 children, Amelia (10) & Landon (7), enjoy being active together at home and on vacation. With life and priorities, over the last few years my exercise routine had become sporadic and I developed some unhealthy eating habits. This led to a 30 pound weight gain. I struggled for some time with different diets, exercise programs, ‘fix-me-fast’ concepts that just did not work. I was in a place where I didn’t recognize myself, on the inside and out. I was defeated, hopeless and so ashamed of allowing myself to get to this point. I had even stopped doing physical things I loved to do. I have always been self-motivated, a do it on my own type, but after much prayer and I knew I needed some help. I needed consistency, accountability & encouragement. Caroline came to mind and I gave her a call. Of course being Caroline she was so sweet, encouraging and supportive. She was just what I needed to turn my defeat around. I decided on the Advance Your Fitness program –Weekly meal & exercise plans with weekly weigh ins. This was end of March, so I have been sticking to the program for 4 months now.

The exercise plans are great! Honestly, I love exercising, always have. I love challenging my body and trying new things to see what I can do.

I will admit that on some days I did not think I would make it through the strength training workouts! I was pushed to my limit and it was hard. But I kept going. These workouts also taught me to listen to my body – when I could push harder and when I needed to take a break. My favorites are lunges and squats with planks mixed in. My current routine is strength training (body weight, HITT) 3 times a week and cardio 2 times. I try to get in yoga or stretching once a week.

If you haven’t worked with Caroline on nutrition – you should. I have to admit I was skeptical about the concept of losing weight eating nuts, oils, avocados, etc. I am convinced that is the most significant contribution to my weight loss. More importantly, I have more energy and no longer crave the bad things I thought I had to have a few months ago. My new favorites are chia seeds, farro, avocado on most anything, and smoothies. Adopting this all around healthy lifestyle has benefited my family as well. This has been a family movement – for the most part I am not making separate meals for them and me. They are eating things we had never heard of – and loving them!

When I initially began the shift to a healthier lifestyle, my main goal was weight loss. I just wanted to get it off. 20 pounds lighter, I have achieved that. Although I still have more to lose, that is no longer my focus. It has been an amazing experience to see my body transform. It was so encouraging to not only see the scale go down, but my BMI & body measurements were significantly lower. I am stronger, healthier, and more confident in my own skin. I had no idea it would happen this fast. It has been HARD and I still struggle, it is a daily battle. But it is worth it. I look forward to seeing even more progress over the coming months. My family has noticed a difference too. I am in a better mood : ) I want to ride bikes again. Go to the park. Be active WITH them.

My goals at this point are to maintain my current exercise routine & nutrition when I begin working full-time. I am also working on increasing my push up max and developing core strength. 

I encourage you to take time for yourself – to give your body the care you deserve. 

Below is one of Jessica's favorite recipes!

Cucumber, Feta & Sun-dried Tomato Farro Salad

Ingredients:

* 1 cup uncooked pearled farro

* 2 tbsp minced red onion

* 1/4 cup minced sun-dried tomatoes

* 1/4 cup fresh grated feta

* 2/3 cup finely chopped cucumber, seeds removed

* 1/4 cup finely chopped bell pepper

* 1 tbsp fresh lemon juice (use vinegar if you don’t love lemon)

* 1 tbsp olive oil

* 1 tbsp finely chopped mint or parsley

* kosher salt and fresh cracked pepper to taste

Directions: Cook farro in salted water according to package directions, about 15-20 minutes. Drain and let cool. Combine olive oil with lemon juice. Gently mix ingredients and toss well. Serve chilled or room temperature.  Add in chicken or avocado. Delicious over a bed of fresh spinach for a hearty, healthy lunch.

Makes 4 servings.

Kids get active! Family Couch to 5k Program!

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Summer is a great time to be outside -running for fun, or training for a race. I love talking with mothers who are doing both, and they tell me how much their kids want to run with them. It's always a great idea to get your child to start a healthy habit, but we need to be cautious about the right way to do so. Just because children seem hyperactive and energetic, doesn't mean they'll be ready to run a few miles right off the bat! Kids need a plan, just as adults do, and they need incentives along the way. Download the chart below for a Kids Couch to 5k Program. This program is designed to gradually build up endurance through 10 stages until they are ready to run for 30 minutes straight! Add in games like a scavenger hunt,capture the flag, or dodge ball as fun running games! Start this program with your kids for some fun family bonding, and you may even spark a passion for a lifetime of running on the way!

kids couch to 5k

Even though this program is designed for children, it can be used by anyone to train for a 5k. If you find it hard to start the regimen by yourself or with your children Transfit offers customized running plans for people of all ages and levels- we love walkers too!!!

Please email me at transfitathens@gmail.com if you would like to discuss a customized running program or visit http://www.transfitathens.com/running.html

Remember to stay hydrated and to stretch with any physical activity for best results!

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Happy running,

Caroline

Totally Transform Your Arms! 5 best arm exercises to strengthen your arms!

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 30 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.

The verse in Psalms reminds us to keep our bodies strong and able to serve.  "He trains my arms for battle, so my arms can bend a bow of bronze" Psalms 18:34

This TransForm Your ARMS workout would also be helpful to those participating in the July Push-up Challenge! Stronger upper body strength will help to increase the number of push-ups that you're able to do! Remember that the friend able to  show the most improvement in the number of push-ups by the end of July will receive one FREE session!

Can't wait to see the improvement in all of you! Good luck!  I would love to hear your favorite arm exercise!

Blessings,

Caroline

How to find True Freedom- body.mind. & spirit

July has officially arrived and the theme for this month is Freedom in Him! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in him. Nurture this hope by getting encouragement from friends and family and making time for prayer and mediation.

Isaiah 26:3 says "You, Lord, give true peace and freedom to those who depend on you-when they trust in you."

Let's find true freedom in Him and honor God in our bodies!

This July I would like to challenge all friends to a July push-up challenge! I would love to help you build arm and core strength, and we're doing that with a contest! This week take a video or picture  of how many push ups you can do in one minute, practice your pushups and maintain consistency throughout the month of July, and retest your one minute pushup challenge the last week of July. The freind able to show the most improvement in arm strength and  do more push ups than at the beginning of the month will receive a free session! Post videos of before and after videos on Instagram and tag @TransFitAthens to qualify and a chance to be featured on the TransFit Instagram page!  Good Luck!

Can't wait to your progress with increasing arm and core strength by doing   push-ups this month while you find Freedom in Him!

Blessings,

Caroline

Power Up with this Plyometrics Workout!

Happy Monday everyone!

This June Transfit wants to light a fire in you, and this plyometric workout is just the way to begin the flame. Plyometrics used to be called "jump training" when it emerged back in the 1980s. It mimics fun activities kids do, like jumping on the trampoline, playing hopscotch, and skipping, and is a high impact workout that boosts muscle power, strength, power, and agility.  If you aren't already in shape you may want to start slow with this exercise. Plyometrics can help people to train for any activity which involves explosive movement, including basketball, volleyball, running and football. Just in case consistency is an issue for you this summer this plyometrics workout can be done less frequently and still deliver powerful results! Plyometrics are also great for summer months and vacations because it can be done with little to no equipment! All you need is a sturdy bench or step!

Check out pics of Kaitlyn and I demonstrating some explosive moves from this workout while kitten sitting our lovable new kittens!

Think you're up for the challenge? Here is a regimen for the whole workout! For best results the plyometric workout should be done 2 times a week, always add in strength training, and steady cardio on additional days!

Hope this workout is effective for you! With determination and perseverance you'll be sure to see results in no time!

Blessings,

Caroline

Turn Up the Heat: Light a Fire this June in YOU!

Time to turn up the heat! In the TransFit Studio, your homes or vacation destinations! I love the theme for the month of June! Turn Up the Heat- Light a Fire in Me!!!  My prayer for each of you this month is that we have a flame of passion for whole body health! Enjoying exercise, eating nutritious foods, drinking water and staying focused on what really matters in this life . I know many of you are in and out of town the next two months but try to get in 2 strength workouts, and 3-4 cardio workouts each week. I have many workouts posted on the blog you can do! www.transfitblog.com

Please message me if you are in town and would like extra workouts in the TransFit studio! I am excited to see you this week as we light a fire- body.mind.spirit!

TRANSFIT SUMMER SCHEDULE 

TUESDAY, WEDNESDAY, THURSDAY

6am

8:30am

9:30am (TransFormers)

10:30am

11:30am

or by appointment

Summer Packages are a great way to stay committed to your health- you can start a package at anytime!

TRANSFIT SUMMER FITNESS PACKAGES

Looking to jump-start your body, mind, & spirit for a successful Summer 2015??? The TransFit packages will provide you a healthy all- inclusive approach to help you achieve your fitness goals! The packages will get you on the right track to make 2015 the best year yet!

COMMITT TO YOUR HEALTH PACKAGE

3 month commitment 3-Once-a- month- 25 minute consultations with body composition (body fat % & measurements)

TransFit Advanced Fitness Guide Binder

 4 weeks healthy meal plans & recipes 3 month exercise plan 2015 Spring/Summer Goal Sheet

Accountability Chart

Once a week at home checkin’s & accountability via email

Weekly Phone/Email Support

$95/ per month

Will be emailed directly to you in PDF format

ADVANCE YOUR FITNESS PACKAGE

3 month commitment

All of the above PLUS -  8 at home workouts per month (2 per week)

$115/ per month

MAXIMIZE YOUR FITNESS PACKAGE

All of the above PLUS - 2 Transformer in studio workout sessions

$215/ per month

Weekly Healthy Family Meal Planning

$40/month

Email TransFitAthens@gmail.com to sign up

Blessings, Caroline

​For our God is a consuming Fire.... Hebrews 12:29​

5 Ways to Get a Workout in on Vacation

We all know the feeling. You leave for a vacation with the best intentions to stay active, but before you know it the week is over and you've done nothing. It's easy to make excuses- "oh I didn't have a gym to go to" or "there was just no time"- but you are better than excuses! You find time in your day to day life to exercise, and there are lots of great workouts you can do without a gym!

1. Pack a resistance band and a jump rope in your suitcase. These take up virtually no space, but can help you take a workout to the next level on a vacation. The jump rope is a great way to boost your cardio for the day, so try jumping for a few minutes before every workout or when you first wake up in the morning. Use the resistance band for a variety of exercises such as lateral raises, standing chest presses, bent over rows, and lateral band walks.

2. Walk it out. In a place with lots of cool sites to visit?  Wear a pedometer or a FitBit and try to hit at least 10,000 steps a day. Want to take it to the next level? Go for a run around these sites instead!

3. Get out of your comfort zone. Oftentimes vacation spots have the opportunity for you to try new sports like kayaking, paddle boarding, or surfing. Take an afternoon to try something new, and I guarantee you'll be sore in new places before you know it!

4. Catch up with family. If you're visiting relatives, you'll want to spend some time catching each other up on the changes in your lives. Instead of doing this on a couch, take a walk around the neighborhood. You'll get to hear new things, and you'll get your endorphins flowing which will help you bond more!

5. Start your day with a body weight workout! Pushups, crunches, Russian twists, squats, etc. are an excellent way to build muscle without needing access to gym equipment. Alternate sets of exercise with periods of rest for a full body workout.

Try this TURN UP THE HEAT FULL BODY WORKOUT on your vacation or anytime you need a full body workout!  All you need is one set of dumbbells and your phone or a timer. Set your timer for 45 seconds of work, and 15 seconds of rest! I did this workout many times in my parents living room in North Carolina when I couldn't get out to the gym for a workout. I was energized after completeing 2 rounds and each of the major muscle groups where used! Can't wait to hear your success stories!

Blessings,

Caroline

Advance Your Athleticism: April Arms Challenge!

April is the perfect time to advance your fitness and nutrition goals. One important step is advancing your athleticism, which is why this month's challenge is the April Arms Challenge! Send me a picture of you doing each exercise on the calendar and you will be entered to win an awesome prize! Get your family and friends to join you too. This is a great way to tone up your muscles and get in the habit of doing exercises daily. Click on the link below to download the calendar and get started!

April Arms Challenge

Here are some of the exercises!

Blessings,

Caroline

Staying AB-solutely Committed

March is off to a great start! I'm so happy to be working with some great people in the Maximize Your Motivation for March program! If you would like to join, please email me at transfitathens@gmail.com to get started.

What is your TRUE motivation? 

To truly maximize your motivation you have to

KNOW your motivation!

What is your MOTIVATION for better health???

1. ___________________________________________________________

One of our key focuses for the Maximize Your Motivation for March program is commitment.

"Commit everything you do to the Lord. Trust him, and he will help you" -Psalm 37:5

God is not promising things will always be easy, in fact it is the tree which weathers the most storms that often grows to be the strongest! We must trust that we can handle the challenges he sets before us, and commit to seeing our goals through.

This week let's commit to strengthening our core by working on our abdominal muscles. Set aside 10 minutes every day to get in a great workout that will help lay the foundation for future exercises. Watch the video below for one of my favorite ab routines (with my favorite assistant)!

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Blessings,

Caroline

Jump Rope for Heart Health

I will praise you, O Lord, with all of my heart; I will speak of all of your wonders. Psalm 9:1

Keep your heart strong and your spirit invigorated with a challenging jump rope workout! A jump rope is often one of the most overlooked pieces of fitness equipment. They are inexpensive, easy to transport, and can be used anywhere. Jumping rope is a great way to burn calories and get a cardio workout finished in a short period of time. 

The ideal jump rope workout uses short intervals of different exercises to alternate between cardio and strength work. This allows you to have a full body workout while strengthening your heart through the cardio exercises. Your family will also like this fun workout -kids love to jump rope! 

Remember to  warm up beforehand and stretch afterwards to prevent injuries!

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A short demonstration video is on Instagram (@transfitathens) and can be seen above!  Can't wait for you to give this workout a try! Let me know how you like it! If you need help designing your home workout plan, nutrition plan, or exercise plan please email me at transfitathens@gmail.com.

Blessings,

Caroline