🧘‍♀️ Three Ways to Recover Post-Workout and Every Day!

Sweet friends,

We had such an incredible week in the studio with you! You inspire us to stay committed each day and we love helping you transform. We have one week left in March and we are so excited to see your March calendar filled out! Let’s finish March strong! Remember when you send us your completed calendar at the end of the month, you will win a prize!

Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio with you focusing on recovery and allowing our minds to renew. Whether you are training for a 5k, marathon, or every day life, we all need to spend time recovering and resting in God’s truth!

Below are three ways to recover post-workout or at any point during your day!

Take a Magnesium Supplement

Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels and blood pressure, and making protein, bone, and DNA. Get our favorite magnesium supplement on amazon HERE! Take this Natural Calm supplement at night before bed for best results. Here are just a few health benefits of magnesium!

  1. Bone Health

    Magnesium is important for bone formation. It helps assimilate calcium into the bone and plays a role in activating vitamin D in the kidneys. Vitamin D is also essential for healthy bones. Optimal magnesium intake is associated with greater bone density, improved bone crystal formation, and a lower risk of osteoporosis in women after menopause.

  2. Calcium Absorption

    Calcium and magnesium are important for maintaining bone health and preventing osteoporosis. Without magnesium, a high intake of calcium can increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones.

  3. Diabetes Prevention

    Magnesium plays an important role in carbohydrate and glucose metabolism, so magnesium status can also impact the risk of diabetes. Several studies have associated a higher intake of magnesium with a lower risk of diabetes.

  4. Heart Health

    Magnesium is necessary to maintain the health of muscles, including the heart. It is also crucial for the transmission of electrical signals in the body. Adequate magnesium intake has been associated with a lower risk of atherosclerosis, a fatty buildup on the walls of arteries, and hypertension (high blood pressure).

  5. Preventing Migraine Headaches

    Small studies have suggested that magnesium therapy may help prevent or relieve headaches, but the amount likely to be needed to make a difference is high. It should only be administered by a health professional.

  6. Alleviating Premenstrual Syndrome

    Ensuring an adequate intake of magnesium, especially combined with vitamin B6, may help relieve symptoms of premenstrual syndrome (PMS), such as bloating, insomnia, leg swelling, weight gain, and breast tenderness.

  7. Relieving Anxiety

    Reductions in magnesium levels, or changes in the way that it is processed, have been linked to increased levels of anxiety. This appears related to activity in the hypothalamic-pituitary-adrenal (HPA) axis, a set of three glands that control a person's reaction to stress. Research has shown that a low-magnesium diet may alter the types of bacteria present in the gut, and this may impact anxiety-based behavior.



We always encourage you to stretch after each workout because active recovery (stretching) is essential to recovering and helping your muscles relax! As we work out, we tear our muscles (little tiny tears, but tears nonetheless) and the way our body gains strength in our workouts of any kind is through healing and repairing those tears.  In turn, we end up with strengthened, lengthened, toned, and more flexible muscles. Our stronger muscle tissue is also less prone to injury or strains. This happens a small amount at a time, so daily practice is the best and quickest way to see results in your flexibility and strength. Below are three benefits of stretching as a form of recovery!

1. Stretching improves your flexibility and range of motion.

Exercising can cause muscles to become tighter than normal, so your range of motion decreases. As a result, your body can become more prone to injuries. Therefore, it is crucial to increase your flexibility to help improve your body's strength, balance, and health.

2. Stretching can improve your mobility and your performance in activities.

As you stretch, you are lengthening your muscles and increasing the blood flow to your muscles. It will then become easier to work those muscles while exercising and will allow your muscles to work effectively.

3. Stretching allows you to clear your mind and thoughts.

It is easy to recognize stress, but sometimes we forget about the toll stress can put on our bodies. Stretching daily will allow your mind to focus on something other than your to-do list or schedule for the day. Your body is able to concentrate on what is important, allowing the mind to recharge.


Rest in God’s Truth

We ask ourselves often, how can we transform our minds? Rest is a pillar of health we know we need, but don't prioritize. Rest is vital to the rhythms of our life. Rest is a gift from God which serves specific physical, mental, and spiritual purposes

We can honor God with our bodies when we take intentional time to rest, reflecting on our many blessings with having grateful hearts and acknowledging our dependence on Him.

Check out a past blog with more information on how to improve your rest and sleep habits HERE.


Our March Lunch and Learn is this Thursday, March 28th! It’s not too late to register! During this luncheon, we will cover safe and efficient running. Topics include form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! TransFit Registered Dietician Kaeti Shurling will teach us about the best foods for runners. We will also have Fleet Feet Athens and Lululemon here as guests! You do not want to miss this!

The cost to cover lunch is $15. You can register on the free TransFit app under Special Events!


Fit for a Miracle 5K

Our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

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. If you or your business would like to help sponsor this event please email us HERE!


Join us for yoga every Friday at 9:30 am to focus on recovery and stretching after a long week! You can sign up on our app HERE!

Check out our website for more 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.


Team TransFit

🍴 Here's a Healthy New Recipe to Start Your Week Strong!

Sweet friends,

We are so excited to help you transform this week! Keep being motivated, committed, and filling out that ABSolutely awesome March calendar! When you turn your completed calendar in to us at the end of the month, you can win a prize!

Spring breaks are in full swing, which can sometimes make it difficult to exercise. But don’t worry— we have plenty of workouts you can do from anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Meal prepping is so important to do at the beginning of each week to help us remain accountable, even with our busy schedules! So we are kicking off this week with a NEW salad recipe that is healthy, delicious, and nutritious. The Chopped Kale Cobb Salad will be a family favorite and is easy to prep— try it out and let us know what you think!


Chopped Kale Cobb Salad


  • 2 bunches kale, finely chopped

  • 4 hard boiled eggs, diced

  • 4 oz cooked turkey bacon, crumbled

  • 1 cup cherry tomatoes, diced

  • 1 avocado, cut into pieces

  • 1/2 cup feta cheese

  • 1 cup cooked chicken, cut into bite-sized cubes

Zesty Vinaigrette Dressing:

  • 1 cup fresh basil

  • 1/4 tsp salt

  • 1/4 tsp garlic powder

  • 1 tbsp honey

  • 2 tbsp lemon juice

  • 1/2 tsp lemon zest

  • 1/4 cup white balsamic vinegar

  • 1/2 cup olive oil


  • Prepare dressing by combining all ingredients EXCEPT olive oil in a food processor or blender. Pulse while slowly adding olive oil. Process 1-2 minutes until dressing is smooth.

  • Prepare kale by chopping finely with a knife or placing it in a food processor then pulsing it until the kale is finely chopped

  • Place eggs in boiling water and boil for 12 minutes. Remove from heat, drain, and place in iced water. Let sit for 5 minutes. Peel.

  • Set oven to 400 degrees. Cook bacon strips on a wire rack placed on top of a baking sheet for 25 minutes. Can also be cooked in the microwave or skillet.

  • Bake chicken breasts in the oven at 350 degrees for 20 minutes. You may also use a rotisserie chicken.

  • Combine all ingredients in a bowl, drizzle dressing on top, and serve. Enjoy!

This salad is filled with so many amazing ingredients to nourish your body! Avocados, cheese, and turkey bacon contain healthy fats; these are essential to give you energy and support cell growth. Eggs and chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others.

Try this salad and share your thoughts with us.

Don’t forget to tag us!


Go ahead and register for our Healthy Running Lunch and Learn! During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! The cost to cover lunch is $15. You can register on the app under Special Events!


Fit for a Miracle 5K

Our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

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. If you or your business would like to help sponsor this event please email us HERE!


Don’t miss out on our new sessions this month. 8:20 Monday Running Session and 5:30 am HIIT class Tuesdays this month! Sign up on our FREE app here!

Check out our website for more 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 on-on-one.


Team TransFit

🏃‍♀️Run Faster and More Efficiently Today— Here’s How!

Sweet friends,

We are so thankful for another amazing week in the TransFit studio and we are ready to inspire and encourage you! March is full of so many fun events, including our Lunch and Learn! In honor of the Fit for a Miracle 5K we have coming up May 4th, we are hosting a Healthy Running Lunch & Learn. Our Transfit Staff and running experts will lead this luncheon, teaching us how to run or walk faster and more efficiently no matter how experienced we are!

During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. Come ready to be active and practice form drills! TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! Whether you are a beginner or experienced runner, we can all learn and benefit!

You can register for this event on the TransFit app under Special Events by clicking the button below!


We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We hope to see you in the studio this week! The days you aren't in the studio, try to get in an extra walk or run. Text or email us pictures and tag #transfitrunning in your posts. We are stronger together, ladies!

If you have a goal to run a race, improve your form, or start running, schedule a 1-1 session with Lisa to help you achieve your goals! You can purchase a session on our website HERE or app HERE. Email Lisa directly HERE if you have any questions.

Are you in a rut or do you desire to feel stronger while walking, jogging, or running? We have heard this comment often in the studio as the sun starts to shine and we want to be out enjoying nature on foot. We want to challenge you and ask that you commit to making one healthy habit a priority today.

When we run or walk, the glutes hold our pelvis level and steady, extend our hip, and propel us forward. The glutes also keep our legs, pelvis, and torso properly aligned. When our glutes are weak, our entire kinetic chain is disrupted. Research links weak glute muscles to Achilles tendinitis, shin splints, and IT band syndrome. Let’s don’t give in! Let’s commit to strengthening these areas! Here, we show you glute exercises that will strengthen your backside for more efficient healthy walking and running. 


Here are some incredible yoga stretches to do post walk or run to release the glutes and hamstrings!


Fit for a Miracle 5K

As some of you may know, our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

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. If you or your business would like to help sponsor this event please email us HERE!


Our “Commit” shirts are here and they are amazing! So cute and soft!! Make sure you grab one of these shirts in the studio or from our Etsy!

Check out our website for more 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 on-on-one.


Team TransFit

🔥 3 Exercises to Build Super Strong Abdominals at ANY Age!

Sweet friends,

We are so excited to go ALL IN this month! Our March calendar challenge is to be ABSolutely Committed in March, which means we are doing an abdominal exercise each day! If you haven’t grabbed a calendar yet, it’s not too late! Pick one up in the studio or download it HERE. Don’t forget to read our blog about what’s going on in March at TransFit! You don’t want to miss out on these fun events! Check it out HERE.

Get a head start and register for our Fit for a Miracle 5K benefitting ESP Miracle League! You can register online HERE or download the mail-in registration and sponsor forms on our website HERE.

We have an incredible workout for you to transform your abs! This 4 minute ab work out counts towards filling in your ABSolutely Committed March calendar! It is perfect to do at home or on the go. If you’re on spring break this week, you can do this workout or if you’re in town, join us in the studio! You can use a dumbbell if you have one, but you can do this workout without equipment as well— just substitute the dumbbell with a water bottle or anything else you have with you!

Below, we will break down our three favorite ab exercises in this workout! Try doing 10 reps of each exercise, and repeat the sequence for 3 total sets!


Plank Pass Through

This simple exercise will really activate your oblique muscles! Make sure you keep your hands under your shoulders and maintain a straight line throughout your spine. Don’t forget to engage your quads.

Full Ab Roll Up

We LOVE this exercise! Slow and steady wins the race here. Keep your feet flexed and quadriceps engaged. Roll up one vertebrae at a time!


Side Oblique Crunches

It doesn’t take a heavy weight to feel the burn in this one! Stand straight and extend one arm up. Then, pull the elbow to reach the knee, activating the oblique muscles.


High five!! Once you’ve finished this workout, you will feel incredible and your abs will be on fire, more toned, and ignited! 🔥Grab your accountability parter and knock this out, then color in today’s date on your ABSolutely Committed March calendar. This is an awesome Saturday workout you can do from anywhere!


Remember our COMMIT acronym to help you through our March challenge!

C- CONFIDENCE  "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

O- OBEDIENCE  "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

M- MOTIVATION  "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

M- MINDFULNESS   "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Philippians 4:6-7

I- INTENTIONAL   "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

T- TRANSFORM  "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are!

Believe it beautiful friend, and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Commit to being all in TODAY!


Our “Commit” shirts came in right in time for our ABSolutely Committed in March challenge! Make sure you grab one of these shirts in the studio or from our Etsy!

Check out our website for more 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 on-on-one.


Team TransFit

✨ Our Most Motivated Client Spotlight for March!

Sweet friends,

We are so proud of you for working so hard throughout February! Thank you for being ALL IN! You all are off to an incredible start in 2019! We had so many of you finish your February calendars and turn them into us! For those that haven’t turned them in, it’s not too late! Bring them in, email us at transfitathens@gmail.com, or text a picture of it to our TransFit staff.

Get a head start and register for our Fit for a Miracle 5K benefitting ESP Miracle League! You can register online HERE or download the mail-in registration and sponsor forms on our website HERE.

We are so excited to introduce our March spotlight to you all— Traci Britt, the winner of our February challenge! Traci brings so much light into our studio and works so hard! She continues to transform daily in body, mind, and spirit! Traci comes in for 4-6 sessions each week and attends the TransFit Bible study on Thursdays. Since Traci started coming to TransFit about 7 months ago, she has seen incredible results! She truly embodies our theme of being “all in” by setting goals and being committed to them, no matter what it takes! Please read her story as we hope it will encourage you to be all in and commit to your goals and dreams!


“Around 20 years ago, when I was pregnant with my second child, I was diagnosed with hypothyroidism. My particular disease is an autoimmune disease called Hashimoto’s Hypothyroidism. I was listening to a podcast on thyroid disease when the person said, “You are 80% more likely to be diagnosed with a 2nd autoimmune disease if you already have one.”  This statement hit home with me very hard and I was determined to do whatever it took to avoid being included in this 80%.  

So around 5 years ago, my healthy life change journey began. I knew exercise and what foods I choose to eat could make the most difference. With most autoimmune diseases, there are what they call “trigger foods” that can cause inflammation in your body (for example: eggs, dairy, gluten, nuts, nightshades, and soy). I started with eliminating these from my diet. I also did food sensitivity testing which gave me a more specific list of foods to avoid. I have always lead a fairly active life; I grew up taking care of cows and horses and spent many of my days on my Mom and Dad’s farm. When I had my first child, I gave up the farm life to be a full time Mom. I started doing workout videos every morning. Working out is fun for me— I love to sweat! Exercise can be worship! It starts my day out right, makes me feel better, and gives me tons of energy. 


Several years ago I began doing women’s fitness classes and about seven months ago I found TransFit. Here at TransFit, I love working out even more than I typically do. All of the TransFit trainers bring such joy, enthusiasm, encouragement, exercise knowledge and truth through God’s word. I try to get to the gym 4-6 times per week, since it is just something I love to do! I have a flexible job that allows me to work on my own schedule so getting in my exercise daily is pretty easy.

The life accomplishment I am most proud of (besides my daughter and son) is totally changing my diet. Remaining consistent when the majority of the world says, “eat what you want” is one of the hardest things to do. My current goals are to eat more greens and cut out snacking. I can really tell a difference when I only eat 3 meals a day spread out over each 4-6 hours. Our family chose to homeschool our kids and I also worked a full time job while homeschooling (again, my work schedule is flexible and I do it from home), so because of this our family ate out a lot. Therefore, cooking at home more is a goal I want to implement in the near future. My diet is simple: protein, veggies, good carbs and good fats.”

We are so proud of you, Traci! We hope Traci’s testimony is an inspiration to you all. Anything is possible through commitment and prayer! We are here to serve you in any way we can to help you reach your goals. Please don’t hesitate to reach out to us HERE to let us know how we can serve you!

Traci’s favorite meal is a brown rice bowl with grilled chicken, spinach, cucumbers, and avocado! YUM— if you’re looking for dinner ideas tonight, try making a healthy grain bowl like the one on our website HERE!


Avoiding inflammatory foods is good for everyone, and we are so motivated by Traci’s dedication to cutting these foods out of her diet in order to live a healthier life!

Here are 3 of our favorite anti-inflammatory foods you can incorporate into your diet!

  1. Fruits like strawberries, blueberries, oranges, and cherries help reduce inflammation. Incorporating these fruits into your diet is so easy! Make sure you get your daily servings of fruit in and you’re already one step ahead of reducing inflammation!

  2. Leafy greens like spinach, kale, and collards provide your body with all kinds of benefits, including reduced inflammation! We always talk about getting your greens in here at TransFit because they are just SO good for you. Check out the FREE recipes on our website to find ways you can incorporate more greens into your diet!

  3. Fatty fish like salmon, tuna, and mackerel can help reduce inflammation as well! Processed and red meats can cause inflammation, so try one of these fish instead. Check out our healthy blackened salmon tacos HERE!


Strawberry Edamame Salad

Try this salad for a serving of fruits, greens, and fish (if you top with salmon or tuna)!


  • 2 cups organic baby spinach

  • 1 cup chopped kale

  • 1/2 cup chopped strawberries

  • 1/3 cup edamame

  • Tbsp. goat cheese (or feta or whatever your favorite is!)

  • 1/4 cup toasted, chopped pecans


  • 1/2 cup sliced strawberries

  • 1 tsp Dijon mustard

  • 1 tbsp balsamic vinegar

  • 1/2 tsp salt

  • 1/4 cup olive oil


  • Combine salad ingredients in a bowl.

  • Prepare dressing and drizzle it on top of the salad. Toss or chop if you want!

  • Top with grilled salmon or tuna. Enjoy!


If you haven’t read our last blog about what’s going on in March at TransFit, check it out HERE! You don’t want to miss out on this incredible month! To recap, here are a few March events to add to your calendar:

HIIT Tuesdays: You can sign up for these sessions on our app HERE. Read our blog about the benefits of HIIT here!

Lunch and Learn: This month’s lunch and learn will be Thursday, March 28th from 12-2 pm. Go ahead and reserve your spot on our app HERE!

Running Group: Sign up for this on our free app HERE. Email Lisa HERE if you have any questions.

TransFit Girls: This class will not meet Wednesday, March 13th. You can purchase the sessions on our website HERE or our free app HERE.


Check out our website for more 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 on-on-one!


Team TransFit

🙌 Are you Ready for a Miracle in March?

Sweet friends,

March is here! Your dedication and motivation throughout February truly inspired us and we had such an incredible month in the studio with you all. Pam’s Esther Bible Study has helped us stay committed and grow our faith. We are so blessed to spend time with TransFit Girls every Wednesday, helping them learn more about body, mind, and spirit! And wasn’t Valentine’s week SO much fun? We ended February strong with our Self Defense lunch & learn— we absolutely loved spending time bonding with you all while learning valuable skills to protect ourselves!

Please send us your February calendar challenge sheets. We want to see your hard work and reward you for it! You can post it to social media (make sure to tag us), text it to us, or email it to us at transfitathens@gmail.com!


Fit for a Miracle 5k

Exciting news! We are absolutely thrilled to announce a project we’ve been working on— our first annual Fit for a Miracle 5k benefitting ESP, hosted by TransFit Athens and scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. Registration for each event will begin the hour before it starts. The race is dedicated to helping the Athens community live transformed in body, mind and spirit. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us.

ESP creates opportunities for people with disabilities and their families to engage connect and thrive through summer camp, after-school and family support. The ESP Miracle League will provide transformative experiences for individuals of abilities to thrive through the magic of accessible play and inclusive baseball. The ESP Miracle League complex will include a rubberized baseball field, inclusive playground and splash-pad.

We have an awesome Couch to 5K ebook on our website HERE that you can purchase to help you train for our upcoming 5K! You can also get our kids version of the Couch to 5K plan HERE.


Entry is $15 with a t-shirt for the Miracle Mile. Entry for the 5K will be $25 with a t-shirt until April 26th, or $30 with a t-shirt on race day (while supplies last). You can register for this event online at active.com or click the button below to download our mail-in registration form. If you or anyone you know is interested in sponsoring this event, you can download the sponsor form by clicking the second button below!

The Fit for a Miracle 5K is not only an amazing opportunity to increase your fitness, but it’s also in support of an incredible cause. ESP is very near to our hearts because Kaeti Shurling, our incredible registered dietitian on staff, has a daughter with disabilities. Please read Kaeti’s story about her little miracle below!

“Almost exactly a year ago Nick and I found out we were going to become parents. And a few months after that, in a single day, we found out that our baby was a GIRL, she had Down syndrome, and she had 3 cystic hygromas that were likely going to inhibit her from making it into this world. That day is a blur and crystal clear all at the same time. It remains the scariest day of my life. For a moment Nick and I felt completely helpless. But it didn’t last long. God quickly wrapped us in hope as friends, family and even strangers flocked to us with their prayers, kind words and gestures. In a matter of days I was praying for a miracle that I KNEW God was capable of preforming. And he did. Less than a month later, Wynnie’s hygromas had completely disappeared! Yet the miracles kept coming. Among those that filled our hearts with hope was our ESP family. With every Java Joy coffee cart visit, we’ve grown more and more close to ESP. Nick and I are so fortunate for Laura Graben and Laura Whitaker who’ve treated us as part of the family from the start. We are in love with the participants we’ve met and how they love on our sweet Wynnie who arrived healthily into this world in October. ESP is part of our miracle! They get us excited for what’s to come with our differently-abled little girl!

We hope that our story will shed some light on how wonderful ESP’s mission is and we encourage you to help them continue to touch so many families as they have ours!


A new month means… you guessed it, a new calendar! In February we did cardio every day in honor of heart health. This month we are focused on being ABSolutely motivated in March! Print this calendar out, write down the abdominal exercise you do each day, and color it in! You can download a printable version of the calendar by clicking the button below or grab one in the studio.


Fun March Events

HIIT Tuesdays

You asked, we answered!! We will now be offering our HIIT cardio classes on Tuesday’s at 5:30 am. This is an incredible workout and we guarantee you will leave feeling amazing- transformed in body, mind, and spirit! You can sign up for these sessions on our app HERE. Read our blog about the benefits of HIIT here.

Lunch and Learn

Save the date! This month’s lunch and learn will be Thursday, March 28th from 12-1 pm. In honor of our Fit for a Miracle 5K, we are focusing on healthy and efficient running form! More to come on this informative, fun lunch and learn!

Running Group

Starting March 4th, join us for this group on Mondays at 8:20am outside TransFit. Improve your running efficiency with proper form, increase your strength and balance with running-specific exercises, expand your cardiovascular capabilities with an outdoor runners workout. Revive your body practicing essential stretches for runners! This session is designed for every level. Whether you are new to running or looking to increase speed and efficiency, this group will be beneficial for you! Sign up for this on our free app HERE. Email Lisa HERE if you have any questions.

TransFit Girls

We’re so excited our TransFit Girls sessions will continue through March, Wednesdays at 4:15! This class will not meet Wednesday, March 13th. It’s never too late to sign your girls up! You can purchase the sessions on our website HERE or our free app HERE.


Contact a TransFit Staff Member

Lisa Patton: As mentioned above, Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon Lisa can create the plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza is our amazing new personal trainer who is so excited to meet everyone and help them with their personal fitness goals. If you haven’t read our blog on Eliza’s introduction, check it out HERE. Email Eliza to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our amazing registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of March. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!


Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! We are so excited for a miracle in March! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!


Team TransFit

🙏 But How… How Do We Transform Our Minds? #5InspirationalPodcasts


Sweet friends,

We talk often about living transformed. But “how” is the question we get asked a lot— how do you transform not only your body, but your mind? It’s truth that truly transforms and getting it in various different forms all throughout the day.

As  someone who spends at least two hours commuting to and from work, school & activities each day, I don’t know how I would get along without the manna that I received from incredible podcasts. The sonic ministry of the ones I’ve subscribed to over the past few years has provided me with many occasions to be inspired, encouraged, learn, and rejoice. We can use media for our good to help us make the most of every day and transform our minds!

In TransFit, we discuss “as she thinks, therefore she is.” These podcasts below can be a great help in keeping your thoughts fixed on “whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable” (Phil. 4:8). Here are some incredible podcasts you should try! 


Our blog today is brought to you by Katie David, a runner, educator, wife, mother, and avid podcast listener. She has a page called Podcast for Purpose dedicated to sharing podcast recommendations. The premise is to stir souls, sharpen focus, cultivate creativity, and expand minds! We are so inspired by Katie and grateful that she shared this knowledge with us!

“Listening to podcasts has become a huge part of my life over the past few years. Project Podcast for Purpose is just that— a project. It's a creative outlet where I can express my thoughts and reflections on podcasts episodes that impact my heart and mind and invite others to join me. I'm always looking to redefine myself, stretch comfort zones, learn something new and understand all of God's people better! I believe the quality of my life is largely connected to what I pay attention to. I hope you enjoy this collection of Faith Based Podcasts specifically designed with TransFit listeners in mind.” -Katie


Annie F. Downs on “That Sounds Fun” Podcast

The PROMISE: If you think Christianity can’t be synonymous with fun, then you haven’t met Annie! She brings her genuine personality and contagious laugh each week as she sits down to talk with authors, singers, athletes and so many others. Annie is an accomplished author and speaker who is well informed on today’s world as well as grounded in her beliefs. The upbeat nature of this show leaves you feeling energetic and cheerful!

Essence of an Episode: Amy Byrd; Next Gen Episode: 1. Step into Amy’s shoes to hear what it’s like to dive in head first into the hearts and minds of today’s teenagers. Amy’s first-hand accounts of ministering to teenage girls sheds light on 21st century teens. Sge educates the listener on a wide range of teen topics; from the hours they keep, how social media is seemingly woven into their DNA, and the Bible studies she has written specifically for them.


Jamie Ivey on “The Happy Hour with Jamie Ivey”

The PROMISE: This show will feel like cozy coffeehouse talk. Jamie is an excellent communicator and interviewer. Each week she hosts a world-changer to share their story.  You may find yourself finishing an episode in tears or smiling wide, as some shows expose voice-shaking vulnerability while others are just too precious for words. The conversations always find their way to Jesus and how He provides and loves us.

Essence of an Episode: Ep: 213: Jessica Turner. Jamie and Jessica sit down to discuss Jessica’s new book “Stretched Too Thin: How Working Moms Can Lose the Guilt, Work Smarter, and Thrive.” Hot topics included in this episode: mental load, mom guilt, shame, and juggling ALL the things. This episode empowers!


Alli Worthington on “The Alli Worthington Show”

The PROMISE: Alli conveys her authenticity through a microphone— now that’s hard to do! She is an author, speaker and business leader. Her guests offer stories that meet at the intersection of Life, Faith and Business. Sit down and grab a notebook when listening to Alli; she dishes out well-thought questions and always produces an insightful show that entertains and educates.

         Essence of an Episode: Francesca Battistelli on family, balance, and how to own it. Alli goes live with the Grammy-winning, talented singer/songwriter, wife, mother, and all-around relatable woman Francesca Battistelli. Francesca is well known for her presence in Christian music. In this episode, the ladies discuss the process behind songwriting, raising a big family, Christmas routines and more. With so many plates spinning, Francesca dishes on some of the ways she lets Jesus ‘in’ and finds peace.


Emily P. Freeman on “the NEXT RIGHT THING”

The PROMISE: The podcast tagline, “Creating space for your soul to breathe so you can discern the next right thing,” sums up this show perfectly.  Emily’s approach to making decisions – the big and little ones- allows the listener the freedom to create space, seek the wisdom of God and feel at peace with their choices.  She walks the listener through scenarios and illustrates the correlations of her discernment with the Lord’s will.

         Essence of an Episode: Ep:65: Take Off Your Crown.  Emily exposes her own vulnerability while sharing a story of how she seeks to control, measure, manipulate, maintain and figure out the answers to her life, living in her kingdom, instead of the Kingdom of God. Need a reminder about who’s kingdom you are in? Practice taking off your crown, it’s not all up to you.  “You are one in whom Christ dwells and delights. You live in a strong and unshakeable Kingdom of God. The Kingdom is not in trouble and neither are you.”


Lisa Whittle on “Jesus Over Everything with Lisa Whittle”

The PROMISE: Meet your daily dose of spiritual renewal! Lisa provides short (approximately 5 minutes), powerful episodes to jump start your day. Her wit and intelligence will make it a routine listen.

     Essence of an Episode: S1E2: My Will for Thy Will with Lysa Terkeurst. Lysa elaborates on what it means to exchange our will for God’s will.  Amid questions of ‘why me’ and ‘why now,’ Lysa learned to seek verses on raw and relatable words in scripture that met her right where she was – broken and scared.


We’re so excited we still have our TransFit Girls sessions Wednesdays at 4:15! It’s never too late to sign your girls up! You can purchase the sessions on our website HERE or our free app HERE.

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! We’re so excited to finish February stronger together with you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!


Team TransFit

👊 Why Women Need Self-Defense!

Sweet friends,

We hope your week is off to an amazing start! Transformation Tuesday means… let’s make the most of everyday- starting today! We are so close to spring and warm weather! ☀️ Remember those February Calendars and all the events and sessions we have in February!

We want to remind you about our February Lunch and Learn this Friday from 12-1 at TransFit! Sean Borders from Karate Oconee will be in the studio leading us in an interactive self-defense course. Yes— that means we will actually be up moving and learning the best self-defense techniques during this session! The Self-defense lunch and learn will empower you to be stronger and have confidence in your ability to protect yourself in any situation.

We will serve delicious Transformer Plates from the Pine! If you would like gluten free or another lunch option please let us know. You can sign up on our FREE app by clicking the button below. Spots are limited so don’t miss out on this incredible opportunity for fellowship, laughing, and learning how to defend ourselves!


3 Benefits of Self-Defense Courses for Women:

  1. Self-defense helps protect you and your family. This is the most obvious yet important reason to learn self defense. Even though women are typically smaller and not as strong as their attacker, this discipline helps women use their opponent’s mechanics (height, weight, and strength) against them. More than half of women in victimization attacks are harmed; knowing self-defense techniques provides us with the necessary skills to avoid being injured in an attack.

  2. Self-defense builds confidence in women. The great thing about self-defense is that everyone can benefit from it. It does not discriminate against sex, age, or physical ability. Women’s self-defense classes present opportunities to build friendships and build each other up as we continue to learn. Self-defense empowers women to be stronger and have confidence in their ability to protect themselves.

  3. Self-defense teaches women discipline that transfers into other areas of their lives. You learn how to be calm, control your breathing, and respond instead of reacting to stressful situations. It helps your physical training by increasing your overall strength, flexibility, dexterity, and cognitive awareness. In a society where we want results now, self-defense teaches us to be diligent, patient, and take failures as signs of growth instead of defeat. These skills and qualities are so valuable in our everyday lives!

Please join us and bring your friends to this exciting and informative lunch and learn! We can’t wait to spend time with you as we learn how to defend ourselves and our loved ones!


Let us know how we can serve you! We are ready to help you finish February feeling sting and confident! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!


Team TransFit

❤️ Happy Healthy Valentine’s Day Inspiration and Recipes!

Sweet friends,

Happy early Valentine’s Day! We hope you have exciting plans to celebrate with your loved ones! As we all know, tomorrow is Valentine's Day and that typically that means lots of candy and sweets everywhere. Valentine's Day is such a perfect holiday to take extra time to show others how you love them! Take a moment to call an old friend and tell them hello. Along with loving others well this week, also take some extra time to love your body, mind and spirit this Valentine's Day! Breathe in God’s love for you. Below is truth about how much you are beloved.


Take some time to dwell on this verse. These are the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take some time today to write down things you love about the way God made you. Now, go share this verse with a friend! Encourage your sweet friends today in their own beauty, inside and out. Valentine’s Day is the day of love! Let's be intentional about spreading love and blessings.


We know many of you will be spending Valentine's Day with your families, so we wanted to share a few of our favorite healthy Valentine's Day recipes with you all! We guarantee these will satisfy your sweet tooth just as well as that box of Russell Stover — but without compromising your nutrition goals! These are treats you can feel good about, because  they will not only make your taste buds happy but make your body happy as well. 

If you DO have precious kiddos that are going to be receiving Valentine's bags from school, taking cards and expecting a small treat from Mom and Dad, this is the perfect opportunity to practice non-food rewards for your kids! Instead of loading them up with bags of candy, make Valentine's Day fun in other ways!


5 Ways to Have a Healthy Valentine’s Day

1. Make a Valentine's celebration breakfast! Make some fun Strawberry Love Parfaits to start your day with a sweet, healthy breakfast that tastes like a treat! Take some time to say 5 reasons why you love each other as you eat your breakfast. 

2. Celebrate with non-food items! If you're sending your kids to school with Valentines, try sending cards along with temporary tattoos, stickers, pencils or other fun little toys instead of candy. Be sure to emphasize that these are things they can enjoy over and over, instead of just once! If you're a college student, get together with some friends and make Valentines together! Get crafty and make fun, homemade cards with markers, watercolors, etc.

3. Spread out the sweets! Naturally, we're all going to eat some sweet treats on Valentine's Day. However, all of these treats don't have to be eaten on this one day! Pick 1-2 of your top choices for today, and then put the rest away to enjoy in moderation for days to come. The longer you spread it out, the more times you get to enjoy the treats! 

4. Try a new, healthy recipe! Below you will find several of our most favorite healthy and easy sweet treats! Try making these for you and your family, friends or significant other! 

5. Celebrate with red foods! See how many delicious and nutritious red foods you can put into your diet that day! Maybe try strawberries on a spinach salad for lunch, our beet and red onion side dish for a romantic dinner (recipe below), Tomato Tulips as an appetizer (just cut a plus sign on the top of a cherry tomato, fill with cottage cheese, then use chives as the stems) or Share the Love rice krispie treats (recipe below)


Dark Chocolate Granola Bark


  • 2 cups dark chocolate chips

  • 1 cup Kroger Ancient Grain granola (or granola of your choice)

  • 2 tsp. orange zest

  • 1 tsp. cinnamon

  • 1/2 cup dried tart cherries

  • 1/4 tsp sea salt


  • Line baking sheet with wax paper

  • Melt chocolate

  • Stir in granola, zest and cinnamon

  • Spread out onto baking sheet and top with cherries and salt.

  • Chill for 30 mins or until firm. Enjoy!  

Strawberry Love Yogurt Parfait


  • 1 large container of greek yogurt

  • 1 container strawberries

  • Granola cereal (lower sugar)

  • Stevia drops or honey to taste


  • Take 1 cup of strawberries and blend in blender until smooth.

  • Hull the rest of the strawberries and cut them into slices.

  • Mix the yogurt with the blended berries.

  • Begin layering the Mini Trifles. Start with a layer of greek yogurt. Add a layer of strawberries. Next sprinkle granola on top of the strawberry layer. Repeat layers until the mini trifles are full. 

  • Garnish with strawberries and/or granola.

Roasted Carrots, Beets, and Red Onion Wedges

Serves 4; 1/2 cup per serving


  • Cooking spray

  • 2 medium beets (about 5 ounces each), peeled, cut into 1/2-inch wedges, and patted dry with paper towels

  • 3 small carrots (about 2 ounces each), cut crosswise into 2-inch pieces (not baby carrots)

  • 1 medium red onion (about 4 ounces), cut into 1/2-inch wedges

  • 2 teaspoons olive oil

  • 1/2 teaspoon dried oregano, crumbled

  • 1/8 teaspoon salt


  • Preheat the oven to 425°F. Line a large baking sheet with aluminum foil to keep it from getting stained. Lightly spray the foil with cooking spray.

  • Put the beets, carrots, and onion wedges on the foil. Drizzle the oil and sprinkle the oregano and salt over the vegetables, stirring gently to coat. Arrange the vegetables in a single layer so they don’t touch.

  • Roast for 15 minutes. Stir. Roast for 10 minutes, or until the vegetables are just tender when pierced with a fork.

Cook’s Tip: Avoid getting beet stains on your hands by peeling the beets under cold running water.


Share the Love Healthier Rice Krispie Treats


  • 1 tablespoons butter

  • 3 cups miniature marshmallows

  • 6 cups Whole Grain Brown Rice Krispie Cereal (I actually found this at Target and the kids had no clue!)

  • 1 Cup Fresh sliced strawberries (blend or chop finely)


  • In a large saucepan melt butter over low heat. Add in marshmallows and stir until completely melted. Remove from heat.

  • Add Brown Rice Krispie Cereal and stir until fully coated.

  • Flatten the mixture on wax paper and use a heart-shaped cookie cutter to cut out hearts or use your hands to shape the mixture into hearts.

  • Top the hearts with fresh sliced strawberries and gently press down to seal them. (You could also mix the strawberries in with the marshmallows).

  • Cool before serving.

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 click the button below to sign up on our app before they run out! Cost is $15 to cover lunch from The Pine.

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!


Team TransFit

❤️ How Can You Live Heart Healthy in February?


Sweet friends,

Last week we had such an incredible time celebrating TransFit’s 3rd birthday! We loved your TransFit Spirit— you came dressed up and ready to work hard every day! We hope everyone was able to join us in the studio to celebrate and experience the fun!

Can you believe it’s already February? February is all about living heart healthy and committing to everything with our WHOLE HEARTS!

This month, we have an amazing deal for you all! You can get 10% off ALL one-on-one sessions with the code “WHOLEHEART”. Make sure you take advantage of this and schedule your session on our FREE app now!


Just like every month here at TransFit, this month is full of awesome events!

Lunch and Learn

This month’s lunch and learn will be held on Friday, February 22nd from 12 - 1 pm and will feature a self defense class! We will have lunch from The Pine. The cost is $15. Sign up on our app!

HIIT for your Heart

HIIT is such a great workout for heart health! Revive your metabolism with these fun, upbeat cardio workouts every Tuesday and Thursday at 9:30!

Bible Study

Pam will continue to lead us through the study of Esther this month! These sessions are from 12 - 1 on Thursdays. Please join us as we learn how to have the courage to commit!

TransFit Girls

We are still having our TransFit Girls sessions every Wednesday from 4:15 - 5:15! You can sign your girls up on our app!


Meet our new personal trainer, Eliza Harris!

“Hi TransFit Family! My name is Eliza Harris. I am a recent graduate of the University of Alabama (I know... I love the Bulldogs too)  where I studied exercise and sports science with concentrations in fitness, nutrition, and coaching. While at UA, I spent 3 years assisting with the strength and conditioning programs of various sports. Most recently I worked with the dance and gymnastics teams. I also earned my certification as a strength and conditioning specialist through the NSCA. 

My love for exercise started at a young age. I was a competitive gymnast for 7 years and then ran track for 3 years in high school doing the triple jump, long jump, and hurdling.  While in high school I began working a few hours a week at a gym where I taught a workout class to middle school girls as well as teaching gymnastics at the gym where I competed.  In college, I found that I missed being an athlete but I started to truly realize my passion for fitness and coaching. I knew that I wanted to pursue those areas as a full-time career, and the Lord has opened doors for me to make that a reality by working as a Personal Trainer at TransFit as well as a gymnastics coach.

I know that exercise has made such a difference in my life, not only physically but in all areas and I hope to help bring that to anyone that I get to serve in personal training.  2 Timothy 1:7 reminds us, "For God does not give us a spirit of fear, but of power and of love and of a sound mind." That truth near to my heart and I hope to share my love of whole body health with you!  I will be in the studio teaching TransFormer and small group sessions and will be taking clients 1-1 or semi-private for specific goal achievement. 

I would love to help any young gymnasts, dancers, cheerleaders or female athletes of any kind get stronger for their specific sport. I have experience as a gymnast and a track athlete and have worked with athletes of various sports up to the college level. Whether high school, middle school or younger we can work to increase your sports performance or overall fitness through strength training and cardiovascular endurance training in a fun and safe way. Additionally, I would love to work with any college students to help you meet your fitness goals! 

I am so excited to be in Athens and look forward to being a part of the TransFit community.”


If you haven’t tried our Transformer Plate yet, grab one after your next session!

These delicious lunches are made by The Pine and have a delicious quinoa cake on top! They are $12 and you can pay with cash or we can charge your account.


In honor of heart health, we encourage you to exercise for at least 30 minutes every day this month! This calendar helps keep you accountable when you write down your exercise each day and color in each box RED! When you reach the end of the month, you want your entire calendar to be red!

You can download and print this calendar HERE or pick one up in the studio!


How AMAZING is our new prayer space? We wanted to provide you all with a comfortable area where you can come and spend time with the Lord. You can also submit your prayer requests here. We are so blessed to share this space with all of you!


We are so proud of you all for staying strong throughout January and we can’t wait to see you all live transformed in February! As always, you can sign up for classes on our FREE app!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 


Team TransFit

🎉 How Can You Celebrate Every Day?


Sweet friends,

Today is the big day— TransFit’s 3rd birthday!

We celebrate every client and friend who has been a part of TransFit because we are stronger together! We have so many fun things going on in the studio today and throughout the rest of the week!

Today we want you to think about celebration and how can you celebrate every day!

My joy comes from the lord, not from the ease of my day. My identity is found in Him, not in what I do or say. My past will not define me, I have been forgiven, washed, set free. My future secure, by grace this is me.

Let’s celebrate!


We have loved seeing you dress up with us this week! Don’t forget to wear glitter tomorrow and your crazy socks or leggings Friday!


Today is our BIG giveaway! We are giving away one month of FREE TransFit classes!

Make sure you are following our Instagram and Facebook today. We will post this giveaway on our page! Turn on post notifications for us to make sure you don’t miss it!

We still have our 20% off all merchandise sale going on! Make sure to get your favorite shirt, necklace, or bracelet before this sale ends! You can use the code “celebrate” on Etsy or buy your merchandise in the studio.


As we celebrate today, don’t forget we have 2 FREE ebooks you can download!

You do not have to enter any payment information to download these! The link will take you to a page where you click “add to cart.” Simply enter your email address, click continue to skip the payment section, then click purchase! You will be emailed a link to download your ebook!


Celebrate today by making this Celebration Superfood Salad! Try it and let us know what you think— we love when you tag us in your posts and stories on social media!


Celebrate Super Food Salad


  • 4 - 5 ounces spinach or arugula

  • 2 cups strawberries

  • Slivered almonds

  • 2 ounces goat cheese

  • 1/4 sliced avocado

  • 1 tbsp hemp hearts


  • 1/4 cup extra virgin olive oil

  • 1/4 cup balsamic vinegar

  • 1 tsp maple syrup


  • Combine all the ingredients for the salad in a large bowl.

  • Combine dressing ingredients, shake, then drizzle on top.

  • Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!


We are so grateful for each and every one of you! You have inspired us so much over the past 3 years. We love living transformed with you!

Sign up for classes on our FREE app now so you can be in the studio for the rest of our fun birthday celebrations this week!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 


Team TransFit

🎉 Happy 3rd Birthday TransFit!

Sweet friends,

We are so excited to see you this week because we are celebrating TransFit’s 3rd Birthday! Can you believe it’s been 3 years since we moved into the TransFit Studio in 5 Points? TransFit (Transformational Fitness) began in Caroline’s basement gym in East Athens when she was called to encourage women and become a personal trainer. She created this truly unique business by helping women view exercise as a form of worship! Today, TransFit is a full service personal training studio  designed to help women live their BEST lives by becoming transformed in every area of life- body, mind and spirit. That is where our foundational verse and mantra comes from: "Do not conform to the patterns of this world but be transformed by the renewing of your mind" Romans 12:2

Today, we celebrate every client and friend who has been a part of TransFit because we are stronger together! Together we are all transforming the community. We have loved partnering with Hope 139, Action Ministries, Downtown Academy, and now ESP to actually “live” transformed: using our bodies to love and serve this community!

We have transformed lives so much over the past 3 years in this space and could not have done it without all of your sweat, smiles, and prayers. We are SO grateful for you! You have filled the studio with encouragement and positivity as you have accomplished your goals and inspired one another to live transformed.

We can celebrate every day because we are so blessed to be surrounded by such amazing women and an awesome community!


We have so many fun things going on this week, so you do not want to miss out on all the fun! Make sure you follow us on Instagram and Facebook to stay up to date with everything going on at TransFit.

We will have snacks, smoothies, decorations, giveaways, merchandise sales, and so much more going in the studio this week!



Each day this week will have a theme, so make sure you dress up and join the fun!

Monday: Throwback Day

Bring back the 80s with big hair, leg warmers, neon, and leotards!

Tuesday: UGA Day

Come decked out in red & black to support the Dawgs!

Wednesday: TransFit Spirit Day

Show us how much you love TransFit! Wear your TransFit merchandise or blue!

Thursday: We Don’t Sweat, We Sparkle!

Bring your sparkle, shine, and glitter into the studio!

Friday: Crazy Pants Day

Celebrate the end of this awesome week with your funky leggings or crazy socks!



Each day this week, we will be doing a giveaway through our social media on Instagram and Facebook! Make sure you follow us on social media so you can enter these daily giveaways! You can turn on post notifications for our page to make sure you don’t miss anything!

Monday: January Jump Start (in the studio and via social media!)

Tuesday: Live Transformed Bible Study book (via social media)

Wednesday: Lululemon Yoga Mat (in the studio) & a FREE month of TransFit classes (via social media)

Thursday: Yoga Session (via social media)

Friday: 1-1 Session with Caroline (via social media)



All week long, you will receive 20% off any merchandise purchases from our Etsy and in the studio! We have tanks, T-shirts, mantra bracelets, and other accessories! Use code “CELEBRATE” on Etsy!


Last but certainly not least, we have a FREE gift for you! Click the button below to download our Healthy Eating Out ebook. This contains information on both chain and local restaurants, and how to choose healthy options no matter where you go!

Note: The link will take you to a page where you click “add to cart.” You will NOT have to enter any payment information! Simply enter your email address, click continue on the payment section, then click purchase! You will be emailed a link to download your ebook!

Our TransFIVE ebook is another free gift you can download! This book is a 5 day challenge to transform your relationship with sugar. Click the button below to get this free gift!

Note: The link will take you to a page where you click “add to cart.” You will NOT have to enter any payment information! Simply enter your email address, click continue on the payment section, then click purchase! You will be emailed a link to download your ebook!

Sign up for classes on our FREE app now so you can be in the studio this week to join us in celebrating TransFit’s 3rd birthday!

You have brought us so much joy and inspiration over the past 3 years. We cannot thank you enough for being such incredible women and role models for this community! We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 


Team TransFit

🙏 Are You Ready to Commit?

Sweet friends,

Change will not come without challenge. Transformation is a process that happens over time that takes commitment and action. We believe in you and are ready to walk with you along this journey!

With our Bible Study starting this Thursday, we want to encourage you to commit to living transformed and accomplishing your specific goals for this year! Our Director of Spiritual Development and Outreach, Pam Adams, will be leading us on a 6 week study through the book of Esther. We are excited about the new bible study and would love for you to join us in the next step in your transformation process! Nothing happens in isolation: body, mind, and spirit are all inter-connected!

You can still sign up for the Bible Study on our free TransFit app HERE!

It will be held on Thursdays from 12-1 pm at the TransFit studio and is open to all women in the community!


A word from our Director of Spiritual Outreach, Pam Adams:

“Friends, we are so excited about starting our Bible Study Esther: The Courage To Commit. My prayer is we will be encouraged and strengthened in our faith as we learn, trust, and apply the truths of God from this dramatic historical narrative.

In The Book of Esther, all the covenant promises to Abraham and David looked to be in jeopardy, but as we will see God is in control of every person and event and His promises will stand. He is the architect ordering our lives. Romans 8:28 says “we know that for those who love God all things work together for good, for those who are called according to his purpose.” This is a reassuring promise for us when we are fearful, distressed, anxious, doubtful and find ourselves questioning life.”


“A few chapters later, Paul tells us in Romans 15:4 that “whatever was written in earlier times (meaning the Old Testament) was written for our instruction, that through perseverance and the encouragement of the Scriptures we might have hope.” The Book of Esther instructs us to press on and be encouraged by the truths and promises of God’s Word, and in particular the truths that He is committed to us, His people, and is in every detail of our lives.

We’d love to have you join us in this Bible Study. Sign up on our app or email Pam@transfitathens.com. All women of the community are welcome!”

Love and Blessings,



Speaking of having the courage to commit, it’s not to late to fill out your goal sheet for 2019! We encourage you to find time this week to complete your goal sheet. Don’t forget to include your accountability partner! Remember we truly are stronger together! You can download and print the sheet HERE or ask us to give you one when you come into the studio.

You can find our Live Transformed Bible Study on Amazon HERE! It is a 6 week study to help you dive into the word and live transformed in body, mind, and spirit. We would also love for you to read Pam’s bio on our website HERE!

We are excited and ready to serve you this week! Be on the lookout for some exciting news as we celebrate our TransFit Birthday next week in the studio!

If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 


Team TransFit

🏆 Holiday Extravaganza Winners!

Sweet friends,

After an incredible and blessed holiday season, the 2018 Holiday Extravaganza has finally come to an end! Hearing your stories and sharing your excitement with you has been so inspirational. Way to stay strong throughout the holidays and live transformed!

Congratulations to everyone who entered the challenge! We are so proud of you for staying accountable. We are so excited to announce this year’s holiday extravaganza winners! Here are the final results:

  1. Paige Colquitt

  2. Catherine Warner

  3. Krista McLean

  4. Katie Dillard

  5. Allison Abernathy

  6. Fran Hann

  7. Lisa Shirreffs

  8. Eliz Johnson

  9. Kathy Cousart

  10. Pam Matthews

Check out our first place spotlight below for inspiration to help you stay motivated to live transformed in body, mind and spirit. We are so blessed by Paige’s words and motivated by her transformation. Our prayer is that this ignites a spark in you to live transformed and accomplish your goals in 2019!


First Place Winner - Paige Colquitt

“I love competition… not so much competing against others, but competing against myself. I love trying to beat my own score or trying to do better with my goals from one week to the next. So when Caroline mentioned the Holiday Extravaganza, I was all in! I knew losing some pounds would be great, but I was actually more concerned with just feeling better. Some days I ate pretty well, but on the days I didn’t, I felt downright yucky. I felt bloated, was experiencing some digestive issues, and felt some joint pain. I knew certain foods I was putting in my body were causing this. Cleaning up my act with food choices became my priority during the holidays. I knew if I could improve my nutrition during the hardest eating time of the year, I could set myself up for success when 2019 rolled around. 

     My name is Paige Colquitt and I’m a retired kindergarten teacher. I love to read, hike, bike, paddle board, garden, volunteer, and I especially love to cook. With the cooking, I’ve tended in the past to focus on creating lots of ‘southern dishes,’ because those are the recipes I grew up eating. I knew I needed to change that. Since coming to TransFit over a year and a half ago, I do feel as if I have gotten better with creating and eating healthier meals and snacks. Being consistent, however, has been an obstacle. I would eat salads during the week, but I would scarf down pizza or fried pork chops on the weekend. Or I would do great with my water intake for four days straight, then hardly pick up the water bottle the next four days. It’s like I had all the pieces of the puzzle (knowing what I needed to do) but the pieces weren’t fitting together to complete the entire puzzle. 

    This past fall during our Bible Study, Pam Adams recommended a book to me entitled Made to Crave by Lysa TerKeurst. The premise of the book is to crave God, not food, and therefore, allow God to have control over this area of your life. After reading the book (I highly recommend it!), I realized that is what I needed to do because it certainly wasn’t working with me being in charge. Reading this book has changed my perspective on food. Now before I eat something, I ask, “God, is this something you want me to put in my mouth?” I’m not perfect by any means, but putting God above food has been a huge paradigm shift for me.”


“Caroline mentions a word often that I’ve actually adopted as my word for 2019 … INTENTIONALITY. I’ve intentionally started looking on Pinterest for clean-eating recipes. I’ve intentionally planned my meals ahead for the week by writing them down, making sure my fridge is stocked with the ingredients, and making it a point to stick to my meal plans each day, unless some emergency of some sort comes up. My breakfasts have consisted of smoothies (cinnamon almond is my favorite), Greek yogurt with berries and walnuts, and egg muffins. Salads with lots of fresh veggies and a protein are a must now for lunch. And dinner is usually a slice of lean meat with lots of vegetables (broccoli and brussels sprouts are my favorites). I’ve loved trying out new recipes on Pinterest like Italian Beef Soup or One Pan Turkey Meatballs with veggies. Sweet potatoes have become one of my favorites now … for breakfast, in my salad, or as a snack! I’ve limited my simple carbs to just fruits and even introduced ghee and almond butter into my diet. Saying goodbye to peanut butter has been hard! I intentionally make it a point to carry my water bottle with me everywhere now, getting in at least 80 ounces of water each day. My body feels so much better now, and I’m sleeping more soundly too!

        My husband and I visited New Orleans during the holidays so I knew that would be the true test of my eating. You can’t think of New Orleans without thinking of all that good food! I just gave it to God and took it one day at a time. I brought my own snacks (Lara Bars and almonds) and enjoyed the food, just making sure I ate small portions. I think all the walking in the city helped too! Again, just trying to be intentional with my choices helped a lot.

    Something else that was very beneficial was the weight check-in with Caroline each Monday morning after class. She was (and is) such a great encourager whether I met my goal each week or not. She continued to remind me that it’s not just about the weight, it’s about seeing myself the way God sees me. She also reminded me that transformation is a process that occurs over time. That has stuck with me a lot because it is so true. It does not happen overnight. 

     I love the Transformer classes! I’m an early bird so I normally attend the 5:30 a.m. class. It gets my day off to a fantastic start. On the other days, I get in my cardio swimming laps at Ramsey. Swimming is such a wonderful all-over workout! Caroline’s exercises in the back of her Bible Study book are awesome too. Those came in handy when I was in New Orleans. 

     It has not been a perfect last couple of weeks but I have tried to put more consistency and intentionality in what I do when it comes to food. Allowing God to be in the driver’s seat has been a game changer as well. I look forward to continuing this journey of good health, exercise, and nutrition! And I’m so thankful for TransFit and the change it has instilled in my life!” -Paige

WOW, Paige! We are so inspired by your journey! Living transformed is an ongoing process and Paige shows us exactly how capable we all are of meeting our goals this year one day at a time!

For more inspiration, check out our YouTube channel and app for free recipes and workouts!


Another Winner - Krista McLean

“The Holiday Extravaganza came at just the right time! I felt yucky and my clothes were just not fitting the way they should anymore! So, I decided to enter the challenge and really go for it! First step was to cut out the Dr. Pepper! Once I did that the rest of the sugar was easy to avoid.  I cut out almost all sugar, pasta, bread (except for the occasional splurge) and began training for a half marathon. All of that, especially the changes in my diet are what worked for me!  I feel so much better and my pants fit again!” -Krista


While we take in these words of encouragement and inspiration, remember it’s not too late to purchase our January Jump Start packages! We would love to have you join us in our journey towards a healthy lifestyle this year. This can be purchased on our FREE APP or on the website by clicking the button below!


We encourage you to fill out our 2019 goals sheet to help you stay accountable this year! Fill this sheet out and hang it somewhere as a daily reminder that you can do it! You can download and print the sheet HERE or ask us to give you one when you come into the studio!


Don’t forget about our awesome events going on in January!

Bible Study starts Thursday January 24th! It will be on held on Thursdays from 12 - 1 pm. The cost of the book is $20 and you can sign up on our app!

Middle School Girls Sessions will begin this Wednesday, January 16th from 4:15 - 5:15 pm! These sessions are for 4th - 7th grade girls. You can sign your girls up for sessions on our app!

Keep praying over your dreams and goals for 2019 and remember we are here to serve you! If you have any questions or want to schedule a on-on-one counseling session, please email us at transfitathens@gmail.com. 


Team TransFit

🎉 Exciting January News at TransFit for YOU!



We are off to a great start January 2019! We have loved seeing your smiling faces back sparkling in the studio! We are excited to share some important dates and events that are happening here at TransFit! Our entire TransFit Team wants to encourage you to reach your whole body health goals and dreams in 2019!


Holiday Extravaganza Weigh-In's: Weigh Ins are going on now and will end Friday, January 11th. If you participated in our Holiday Extravaganza challenge, come weigh-in so that you can get your $20 BACK! Thank you for working so hard over the holiday season! We are proud of you!


January Jump Start Packages: It's not too late to purchase your January Jump Start packages. Kickstart the new year and commit to your health for 2019! You can purchase packages on our website HERE and our our app HERE


Middle School Girls: Sessions begin Wednesday, January 9th at 4:30 PM. We would love for your daughter or friend to come join us for our middle school girls sessions! These girls learn about the importance of living transformed in body, mind, and spirit while working out with friends! You can sign up on our FREE app HERE


Friday TransFit Yoga Sessions: Come stretch your body and review your mind Monday’s 5:30 pm and Friday’s 9:30 am. The transforming yoga flow is for beginners and advanced yogi’s alike. Come out of your comfort zone and increase your flexibility this year. Click here to sign up!

Do you have a goal to run a 5k, 10k, 1/2 marathon or marathon in 2019? Anything is possible! Dream it, believe it, achieve it! Please email our TransFit Running Director and Personal Trainer Lisa Patton (lisa@transfitathens.com) to schedule a session to discuss your action plan in reaching your goals. You can also visit Lisa’a running page on our website HERE!

Friday sessions in the studio will focus extra on glute, hamstring, hip, and core strengthening and stability to better assist you in become a stronger more efficient runner or walker. We would love for you to come join our TransFit Running Community.


Need a reboot with your nutrition? We have great FREE recipes on our website and a FREE MEAL PLAN for you! Our Registered Dietitian, Kaeti Shurling, is back after maternity leave and would love to help you with your nutrition goals for 2019. Learn more about our nutrition counseling options HERE!

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Bible Study: Our Director of Spiritual Development & Community Outreach, Pam Adams will be leading us though the Book of Ester. The 6 week study will meet in the studio from 12-1 pm on Thursdays starting January 24th. The cost of the 6 week study is $20 which pays for the cost of the book study. Please sign up on the app for this transforming study though one of the most amazing women in the word.

We would love to see you at these exciting new events and sessions! We also want you to be diligently praying about your dreams and goals for 2019. We are here to serve you! If you would like to meet one-on-one with any other our trainers please let us know!

You can sign up for all events and sessions on our FREE TransFit app HERE! If you have any questions, please email us at transfitathens@gmail.com. 


Team TransFit


✨Happy New Year! Commit to Your Health in 2019! ✨

Happy New Year!

We are looking forward to an amazing 2019 with you! Let's make the most of every single day we are given, and make the most of every opportunity we have to be healthier! Don't wait another second, realize that you CAN change any aspect of your life that you want to!  How can you commit to your health and reach your goals this year?

Accountability is the key to unlocking your success in 2019! Our TransFit Team wants to know you and help you reach your goals!  We want to take this journey with you and we know you can achieve your goals! 


Our January Jump Start packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2019 the best year yet, body, mind, and spirit! 

To help you reach your goals and dreams this year, our January Jump Start package and all other packages  will be offered to you today for 10% OFF! Use the code TFNEWYEAR when you checkout! You can purchase packages on our app AND website! Click the link below for our packages

We want to say that you so much for another incredible year. God has continued to bless TransFit and we have loved watching Him use TransFit as an amazing ministry. You all inspire us each day, and we could not be more grateful to do what we love and serve you! For all of our Holiday Extravaganza participants, weigh-ins will begin on January 7th and end on January 11th! Email us at transfitathens@gmail.com with any questions!


Team TransFit

🌟Exciting December News & Client Spotlight to Inspire You to Transform!

Sweet *|FNAME|*,

It’s December! Can you believe it?! The Christmas season is here, and we are so excited! Our theme this month is Believe. Everything is possible for the one who believes. You can accomplish your goals, give your best one minute at a time, and live transformed to finish 2018 strong!


Here’s what you’ve all been waiting for… Our December Challenge Calendar! The goal this month is to complete A MILE A DAY! You can accomplish this by walking, running, riding a bike or coming to a session in the studio. Tag #OneMileADay on Instagram to be entered in for a free session. We just want you to get moving every day. Each week also has an additional challenge to help you transform. This week, we challenge you to drink 80 oz of water per day! Download the calendar below or pick one up in the studio!

Join us for December’s Lunch and Learn because we are doing a luncheon of our and your FAVORITE THINGS! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items and everyone will go home with a new favorite thing. Jami Washington from Downtown Academy will also be stopping by to talk about our service project. Come join us on Thursday, December 13th from 12-1 at the studio.

The cost of attendance is $12 to cover lunch from the Pine. Register on our TransFit app under “Special Events” or click the link below!

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Come join us this month for an amazing afternoon TransFormer session! Lisa will lead you in a transformational workout on Mondays at 4:15. Come meet our new trainer, Corinn, and workout with her during our Tuesday and Thursday TransFormer sessions at 4:15. These two ladies can encourage you and help you finish the year living transformed! Sign up on our app or on our website HERE.


Follow our spiritual director, Pam Adams, on Instagram this month as she is doing a daily advent devotion in preparation of the Christmas season. She will be studying the book of Philippians and will be posting and guiding us through these truths during the advent season. You can follow her on Instagram at @pamablam or at the link HERE.

We still have a few ornaments left on our Giving Tree! Help us support Downtown Academy by giving them fitness equipment that they can use during recess, PE and after school activities. All you have to do is pick an ornament from our giving tree in the studio, purchase the gift and return it wrapped to the studio by December 14th. You can drop off gifts at the student and put under the tree or give gifts to any TransFit staff!

We have an incredible client spotlight will inspire you! She is an example of believing and never giving up! This beautiful friend, Lisa Irvin, is an example of consistency and accountability, which is key in transformation. Lisa is in the TransFit studio at least two times per week and has food journaled in MyFitnessPal for the last FIVE MONTHS to keep herself accountable! We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lisa, for living transformed and being an inspiration to us all!


Lisa’s Transformation Story

“I have had an exercise routine of some sort for the past 10 years, but the way I exercise has changed over time. I have always loved running, but injuries forced me to stop. Even though I miss running, I knew it was time for me to find other forms of exercise that better fit my body. Now, my weekly exercise routine usually consists of a weight class twice a week at TransFit and a brisk 4 mile walk 4-6 days a week. I love the feeling of accomplishment after a workout or a walk. I know I’ve done something good for myself. I enjoy walking with a friend for the added encouragement, so it is sometimes hard to make myself go alone but I know I’ll be glad that I went when I’m finished.

This past summer, I began using MyFitnessPal to keep track of my nutrition, exercise and water intake daily. It has made a huge difference in my health and makes me consciously aware of what I am eating and doing for my body everyday. I am working to continue food journaling in MyFitnessPal and keeping up with my exercise routine to reach my goals. My current goals are to continue to stay active and to make healthy choices everyday.

My proudest accomplishment is my family! My husband Greg has been part of a running/walking group for many years, and they are faithful! Rain, shine, snow...whatever, they meet at 6:30 every morning. He inspires me to stay active too! My three children (Jake, Miller and Gracie) are my joy. I am so proud to be their mom! Being healthy and active are so important for my overall happiness. I couldn’t imagine not doing something active on a regular basis. It’s my “therapy”!”i


Lisa, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lisa’s favorite recipes! It’s a Kale and Quinoa Soup. Curl up with a warm blanket and try it with your family this week!


Kale and Quinoa Soup


  • 2 tablespoons olive oil

  • 1 shallot, minced

  • 2 garlic cloves, minced

  • 8 baby carrots, chopped

  • 1/2 cup quinoa (cooked)

  • 1/8 teaspoon cayenne pepper

  • 1/8 teaspoon coriander

  • 1/4 teaspoon salt

  • 1/8 teaspoon pepper

  • 2 cups low sodium chicken broth

  • 1 cup water

  • 2 cups kale, chopped


  1. Heat olive oil over medium-high heat in a soup pot or sauce pan. 

  2. Toss in shallots, garlic and carrots to sauté until tender.

  3. Add quinoa, cayenne, coriander, salt and pepper. Stir over heat for about 3–5 minutes.

  4. Pour in broth and water and bring to a boil.

  5. Lower heat, cover with lid, and let simmer 15 minutes.

  6. Add kale and stir in, re-cover, and let simmer another 5 minutes.

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We are excited to encourage you to finish 2018 strong and reach your goals! We want to encourage you in your journey to live transformed. Please reach out to us to schedule a nutrition counseling session or a one-on-one session at transfitathens@gmail.com. We look forward to seeing you in the studio soon!


Team TransFit

4 Exercises to Improve Your Posture

Good morning sweet friends,

Do you ever slump your shoulders? I often I catch myself with a rounded upper back and shoulders. I know as a middle school girl I was embarrassed by my chest... or lack thereof. I vividly remember my friends complaining of having too much in that department, but I always slumped forward in shame. My mom would always come behind me, tug my shoulders back and tell me to hold my shoulders back and head up high. “Remember your posture, Caro,” she would say on rewind. Now, with my own girls and clients, I hear myself saying the same cues hourly. All this talk about posture had me diving into how to improve our body posture. God then whispered, “nothing happens in isolation— everything is connected, body, mind, and spirit. Your physical posture is important but how is the posture of your heart?”

All this posture talk coincides with a term we use at TransFit “Exercise is Worship.”
Really?!?! Are 50 kettlebell swings considered worship?

But here is what we mean by “exercise is worship”: authentic worship is less about the movement of our body and more about the posture of our hearts.


The posture we assume when we come to know Him instead of trying to do for Him.

The posture we take when our spirit is in awe of the gracious and loving mercy-giver who created everything, yet who loves us so.

The posture we need when we feel at our weakest but through a relationship with Him we can be made strong.

Exercise is worship! Let’s stand tall with our best posture keeping our eyes and heart focused on Him.

Worship is an attitude rather than an activity.

Worship is a gift not an obligation.

Worship is the posture of our heart toward our Savior.

Let our worship be in every minute, every movement, and in every day. Let our hearts remember His loving-kindness toward us, which never ends. Why? Because, He is worthy. He deserves the praise of our whole heart - our best posture.

Let our worship as the posture of our hearts be the way we are inside, instead of something we do or who we are on the outside.

Moving into this holiday season help us all to remember:

It is not the posture of our body, but of our heart, that is most important. Everything we do “flows from our heart.” When we worship, let our hearts be lifted in adoration, gratitude, and humility to our gracious God. Let’s stand taller today, sweet friends, shoulders pulled back, head held high because we have been given the most amazing gifts.

“Lord, direct our focus always toward you and teach us to follow you in gratitude and love. Adjust the posture of our heart to be fixed and focused on your love and grace. Amen”


For your physical posture here are 4 exercises you can do today to improve your posture. Maintaining the natural lumbar curve in your low back is essential to preventing posture related back pain. This natural curve works as a shock absorber, helping to distribute weight along the length of your spine. Adjusting postural distortions can help decrease back pain.

Frequently getting up from a seated position and doing these 4 quick and easy realignment exercises can help you re-educate your muscles and improve your posture.

 1. Wall Angel


Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your glutes, spine and head should all be against the wall.

Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W" Hold for 3 seconds. Then, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears.

Repeat this 10 times, starting at “W,” holding for 2 seconds and then raising your arms into a “Y.” Do 2-3 sets.

2. Hip Flexor Stretch


Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.

3. The X-Move


Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.

4. The V-Move


While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.

Keep a slight bend in your elbows. Stop at shoulder level; hold 3 seconds and return slowly.

Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 8-12 repetitions for 3 sets.

Click on the button below to view a demonstration of each exercise from Caroline! You can also view other exercise and stretch videos on our YouTube channel HERE.

We want to encourage you to finish the last week of November nourishing your body and with the best posture! Please let us know how we can help you live transformed. If you have any questions or would like to schedule a one-on-one, please email us at transfitathens@gmail.com.


Team TransFit

🙌 #GivingTuesday: Here's How You Can Be All In

Sweet friends,

Can you believe it is the last week of November?! This month as flown by, and we hope that you had a wonderful Thanksgiving with your friends and family. As we finish this last week of Nourish in November, we want to remind you to nourish not only your body, but your mind and spirit as well. We are so thankful for the life and gifts that He has provided each and every one of us!


You may notice a new addition to our TransFit studio next time you are here! We have set up our Giving Tree! Friends, this Christmas season, TransFit will be partnering with Downtown Academy. We hope to bring lots of joy to teachers and students and are asking clients and friends to purchase fitness equipment for recess, PE and the after school program.


That’s where the Giving Tree comes in! Each ornament on the Giving Tree has a piece of equipment that Downtown Academy needs! All you have to do is pick an ornament, purchase the gift, and return the wrapped gift back to the studio by December 15th.

If you want to help out but don’t want to take an ornament, you can! You can purchase items like footballs, kickballs, jump ropes, rhythm ribbons or other equipment that will keep students moving!

You can drop off gifts at the studio and put them under the tree or give them to any TransFit staff member! Most items can be found at Five Below, Academy Sports, Dick’s, Walmart and Target! We are so excited to GIVE with our Giving Tree this year!

We have a special Cyber Monday SALE for YOU! Use code TRANSFORM20 for 20% OFF of any merchandise on our Etsy! Click the link below to check out our apparel, jewelry, candles and bible study!

Our Holiday Extravaganza challenge is under way! Over 90 people have signed up to participate this year, and that means there is plenty of money to play for! You have already made it through the first challenge day of Thanksgiving! How did you do!?

Get back into food journaling with MyFitnessPal, drinking plenty of water and making sure you are getting in three servings of vegetables! Check out some of our healthy recipes that you can try at home with your family and use the link below to sign up for a session on our app!


We can’t wait to see you in the studio this week to encourage you to finish Nourish in November strong! We want to help you reach your goals. Please email us at transfitathens@gmail.com with any questions or to schedule a one-on-one session! We can’t wait to see you in the studio soon!


Team TransFit

True Confession of a Perfectionist Trying to Let Go…

Sweet friends,

Does anyone else start to feel the pressure as we head into the holiday season? Why do I do this to myself every year?  Do you feel the pressure to have the perfectly decorated house, the most delicious Thanksgiving meal, and of course, the perfect party dress? Anybody else reading my mail? 

As we enter into the holiday season this year, I crave for things to be different. I am passionate about the saying “I AM ENOUGH.” I want to believe this statement and trust Him in the process.

Sweet sisters, today let’s all replace these lies we perfectionist face with what is true. Let’s say these words loud and clear together:

“I am cherished”

“I am beloved”

“I am good enough”

Because of what our incredible Christ has already done for us; yes, YOU are adored by a faithful God.  What amazing news that is and what a relief when we can actually believe in our hearts what is true about who we really are!


That is why my life mission at this stage in life is to inspire women to transform not only their physical bodies, but their entire lives. Our goal is to help women overcome the lies that we all battle everyday of “the perfect life” and to embrace the gifts they have been given to be able to walk in confidence in who they were meant to be

Our annual contest Holiday Extravaganza helps us to maintain our weight over the holidays. Why do we do it?  Because we are called to give our best with what we have been given or should I say gifted? We are called to glorify Him and love others well. We can do this when our physical bodies are at their best. 

You are right, physical transformation is the before and after photos of women losing 50 pounds. We know that good nutrition and proper exercise can lead to weight loss; however, losing weight is not what life is all about. Losing weight or getting to a “number” on the scale doesn’t lead to true happiness. It’s a fleeting jolt of bliss but will never lead to real joy. 

Real transformation has little to do with our body shape and has everything to do with the truths we are putting deep in our hearts and minds.  When His word permeates through our veins daily we can have a genuine life change, and enjoy the process of transformation daily. It’s this transformative journey where we experience deep relationship and the true joy with our God and our community. 

How the truths seep into your veins is not by some physical activity that you do, or by some kind act you performed. The process of transformation is something He does in you over time. 

2 Corinthians 12:9 reminds us, “My grace is sufficient for you, for my power is made perfect in weakness” Therefore I will boast all the more gladly of my weakness, so that the power of Christ may rest upon me.”  He grants us grace when He formed us specifically in the palm of His mighty hand. He is the one who will transform you from the inside out. He can replace the lies that we have to be perfect with the truth that we are cherished and adored. Enough.

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I started this business 8 years ago because my mind was leading me in all the wrong directions, and I was in a pit of depression and despair. I had fallen prey to the “not perfect life” so it’s “not worth it life.” However, what was “perfect" in the world was not real. God transformed my life by instilling real truths about my body, my “perfect life”, and what really should be filling my soul.  

He still is transforming me daily, and can transform you. WHY?  Because He loves us and He choose us.  He does this not because we are “a number on a scale” or because we have done all the right things. He made us enough just the way are— today. Right now, this hour, this minute. So remind yourself of that truth. YOU ARE ENOUGH. A scale or a pair of jeans doesn’t need to control you and ruin your day.  You were put on this earth to love, not feel guilt or to beat yourself up over a size or number. Jesus reminds us over and over in His word to “love our neighbor as ourselves.” 

Why is it hard for us to accept this and live this out? And how do we do this, really? 

We start by seeking self-respect, security, and significance in Christ. We start to know Him, spend time with Him, and love Him to be able to truly love ourselves. 

So stop right now telling yourself: “I’m too fat, I’m too old, I’m too tired, or I’m too flawed”

Silence that inner critic who says you can’t, you won’t or you aren’t…because YES you are imperfect; we all are, but YOU ARE ENOUGH. Because of Him, you are worthy, you are loved, you are strong enough to get though whatever comes in your life journey.

 So my challenge to you is this: start treating yourself with love, self-respect, and significance.  

You were fearfully and wonderfully made and specifically designed for an amazing life purpose. You are loved and you are enough.

Today is the day to take action on your goals, your life, your health, and your body. Treat the temple you have been given with utmost care and respect. Love and honor yourself by taking care of yourself. Remind yourself daily, no, hourly who you really are:

You are enough, and you are adored by a mighty and powerful King.


How can we help you, care for you, pray for you? Our staff wants to know you, connect with you and encourage you. Please reach out to us at transfitathens@gmail.com. We would love to schedule one-on-one time for coffee, or a walk or healthy lunch!

Love and Blessings,