Set Goals and Finish December Strong!

Happy Friday friends! 

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

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

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

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

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

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

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

Blessings,

Caroline

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

Hello friends! 

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

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

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

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

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

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Moving into Thursday- try these 5 Holiday tips:

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

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

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

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

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

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

Blessings,

Caroline

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

— Psalm 107:1

Kids get active! Family Couch to 5k Program!

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

kids couch to 5k

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

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

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

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Happy running,

Caroline

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

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 30 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders, but your total upper body strength.

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

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

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

Blessings,

Caroline

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

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

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

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

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

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

Blessings,

Caroline