5 Tips to get your kids back on track for a healthy New Year!

Hey sweet friends!

Many of you, like me, sent your sweet little muffins back to school this week after a wonderful holiday season with them! For many of us, the holiday season is a time full of Christmas cookies, desserts and LOTS of sugar! With all the yummy treats, we also tend to move and exercise much less during the holidays! While the time of rest is much needed, now is time to get our families back on track as school and work start back again. We have started the January Jump Start here in the TransFit studio, but  I wanted to take the time to offer some advice on jump-starting the New Year for your sweet little ones! Teaching them about the importance of nutrition and exercise from a young age will make a lasting impression on them as they grow up, and lead them on the right path in having their best  life! To start this week and month, here are 5 ways you can begin to help your children choose health and see that fit is FUN! I hope you enjoy these tips, recipes and our printable TransFit Kids "Fit is Fun food Journal"!

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5 Tips to get your family on track with whole body health:

1. Plan Ahead - Whether you're eating on-the-run or running out to eat, you can find healthy food for the kids (and yourself) if you make advance plans. Meal plan and prep for the week! Get your kids involved and let them plan to have some of their favorite recipes this week! Maybe let them try helping you make some of these dishes too! Find a few great kid-approved recipes below they will want to plan in every week!

2. Make time for breakfast - Give your family a good start with the most important meal of the day. Breakfast helps boost concentration in the boardroom or classroom, may aid in maintaining a healthy weight, and provides the energy needed for morning activities. Try a quick smoothie, healthy cereal, Kind bar or energy bites! Get ready the night before! Set out bowls, spoons, and cereal boxes. Or put out plates and forks, then whip up a few eggs first thing in the morning. If you're in a rush, take something with you! Toss pre-sliced fruit and cheese into a plastic container, top a toasted bagel with peanut butter, or blend up a fruit smoothie.

3. Keep Quick and/or Car-Friendly Snacks on hand - Pack healthy snacks for after school that kids can manage themselves, including shelf-stable foods and fresh foods (pack a cooler if you have the time). Kid-friendly, healthy foods can include:

• Fresh, easy-to-eat produce like apples, bananas, grapes
• Dried fruit such as cranberries, raisins, apricots, apples, and pineapple
• Trail Mix with nuts, dried fruit, and whole grain cereal
• Whole-grain crackers with peanut/almond/sun butter
• Low-Sugar granola bars
• Turkey and cheese roll ups
• Single serving yogurt
• Cheese sticks or wedges
• Ready to eat veggies with hummus

4. Eat out smarter - Find restaurants that serve healthier options for kids by knowing where you're going before you get there. Focus on places with healthy options like locally-owned restaurants, spots with salad bars , and fresh seafood restaurants. Luckily, many places now offer healthy swaps in kids meals such as fruit in place of fries, water in place of soda, and grilled nuggets instead of fried. 

5. Get the kids involved in your health journey - Your little ones are always watching you to see what you do. If they see you making healthy choices and doing it with excitement and joy, they will want to too! You- being a good role model for your children  is the best teacher of whole body health.

It may sound obvious, but kids need to be taught about eating right. It's not necessarily obvious why an apple is a better snack than a candy bar, so talk kindly with your kids about nutrition. Discuss subjects like why some foods are part of everyday healthy eating, and why other foods are a special treat.Teach kids where their food comes from with a visit to a local farm or farmer's market. Show them how to read and follow a recipe. Help your kids plant and tend a garden, then teach them to prepare the food they've grown. Show your children how to read nutrition labels, how to compare prepackaged foods in the supermarket, and how to shop. Us momma know it is not always easy to change your children's diet and win kids over to healthier foods. But it comes with a great bonus: once they're eating right, it's likely that you are, too! A few favorite recipes below and page on healthy lunches!

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Strawberry Love Smoothie

• 1 cup almond milk 1⁄2 frozen banana
• 1 cup frozen strawberries
• 1 cup Greek yogurt or 1 serving vanilla protien powder 1 tbsp ground flax seed
• **1 tsp maple syrup or stevia drops (optional)
• 1 cup crushed ice
• (top fresh strawberries and unsweetened coconut flakes)

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No Bake Energy Balls

• 1 cup oatmeal (I put this in the blender 1st)
• 1/2 cup peanut butter (or other favorite nut butter or sun butter)
• 1/3 cup honey
• 1 cup coconut flakes
• 1/2 cup ground flaxseed (GO FIBER!)
• 1⁄2 cup chocolate chips (optional) 1 tsp vanilla

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1′′ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.

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Get your kids excited about their health! Make it like a game! Print off this sheet and hang it up somewhere where your kids can plan out and track their meals, fruits, veggies, water and exercise! Sit down with them at the beginning of the week and get ready to have your best week yet! They will love getting to plan their week out and it will be a great habit to get them into early!! 

Send pictures of your recipes, filled out sheets and fun times to transfitathens@gmail.com we would love to see! If you post them tag us @transfitathens!! If you want the pdf version of this chart, email us and we will be glad to send you one! Have a wonderful, healthy week with your sweet kids this week! 

Blessings,

Caroline

10 Practical Ways to start 2016 healthier than ever- body, mind and spirit!

HAPPY NEW YEAR!

I am so looking forward to this new year with you friends. Let’s make the most of every single day we are given, and make the most of every opportunity we have to be healthier in each area of life. Don’t wait another second, realize that you CAN change any aspect of your life that you want to. I want to take this journey with you and can’t wait to see how much you achieve! 

1. Start fresh! Any overeating or missed workouts are IN THE PAST! So get ready to start with a completely clean slate this year and focus on all you are going to do!

2. Make a plan for this year! Don’t get caught in an “all or nothing” mindset, but get focused to do better in any way possible this year! Set goals and be determined to reach them! Make a list of at least 5 long term goals and short term goals you want to accomplish this year.

3. Make rest a priority! Getting enough rest is crucial to maintaining your health mentally and physically. However, getting up early (even on weekends!) allows you to plan out each day, and focus your mind in to have your best day every day.

4. Spend time in meditation or prayer daily. The power of prayer is so huge, and can change your entire mindset. Try to set an alarm at least 10 minutes earlier than normal each day, and meditate on a verse and spend time praying for your friends, family, situations in your life or the world, etc. Start your day with your mind in line with the Lord’s!

5. Hydrate, hydrate hydrate! I know we hear this said all the time, but try new ways to make drinking water a habit. Perhaps have “triggers” for filling up your water bottle. For instance, every day at certain times you will drink a glass of water. Or every time you eat anything you make sure to drink at least one glass. Focus on the blessing that we have practically unlimited access to clean water while so many in the world don’t! When we see water as a blessing it can change the way to approach drinking it often!

6. Think positive thoughts! Focus on dwelling on positive thoughts about your body, nutrition, life, work, etc. Your mind is a powerful thing! Choose gratitude each and every day. Each night before you go to bed, write down three things you’re grateful for.

7. Make a game plan for every day! Each night before you go to bed, make a plan for the next day. Know what you have going on and what you want to accomplish through exercise, nutrition, events, etc. This way, your mind will be at ease as you sleep and you will wake up with a plan set.

8. Eat more protein! Focus on getting a proper amount of protein each day this year. Many women often don’t get enough protein in their diet, leaving them hungrier throughout the day and reaching for empty carb-rich snacks. Start your day with a protein-rich breakfast such as a Greek yogurt parfait, smoothie or omelet to leave you satisfied and full of energy!

9. Find accountability! Find someone with similar goals as you who you can walk through life with. When someone is holding you accountable, you are much more likely to stay on track with all of your goals. This person can be someone who checks in with you at least weekly, and who is motivating and encouraging. This relationship will be one that enhances every area of your life, I guarantee!

10. Give up the all or nothing mentality! Celebrate every small victory, and realize that your health and nutrition is not a diet or a means to an end. This is your new lifestyle. You are striving every day to live your best life and to have the healthiest body, mind and spirit possible. Work hard as though for the Lord and not man (Col. 3:23) and do your best each day. If you slip up, as we ALL do because trust me I know life gets busy and hard, focus on small victories and getting better every day.

For more tips like these with step by step guidance with meal plans, workouts, shopping lists and more check out our January Jump Start program! Help yourself start 2016 stronger and healthier than ever and make it your BEST year yet! 

Packages can be found in the shop.

Love you all and can't wait to work with you and see how God moves through you all in 2016!

Blessings,

Caroline

Are you ready for a January Jump Start?

Hello friends!

I hope you all had a wonderful Christmas with your families and are enjoying this time of rest and relaxation. In this last week of December 2015 as we move into the New Year I encourage you to stay motivated! I know this time between Christmas and New Year's can be tempting to indulge in leftover sweets and treats but let us finish the year stronger and healthier than ever! Take this time of rest to really focus in on your goals for 2016 and all that you want to accomplish, not just through your health but in all areas of life. 

Sweet friends that are participating in the Holiday Extravaganza finish strong and remember why you started this challenge! Remember the challenge is not a diet or a phase meant to restrict, but meant to encourage you to treat your body as a temple and reward you for doing so! 

Thinking about the New Year - Are you going to be looking to jump start your body, mind, & spirit for a successful 2016?
The TransFit January Jump Start packages will provide you a healthy all- inclusive approach to help you achieve your fitness goals! The January Jump Start packages will get you on the right track to make 2016 the best year yet body, mind and spirit!

January Jump Start Package A

•  4 weeks healthy lifestyle meal plans, recipes, shopping lists
• Blank Meal Plan Template for you to customize
•  2 home workouts per week plus weekly inspiration
• One month exercise plan                                                            
• Getting Started Guide & 10 New Year's Steps to Success
•  2015 Goal Sheet                                                           
• Accountability Chart
• TransFit January calendar with weekly challenges
• Weekly Inspiration and email support

                                                                       $75. 00                                                                    Will be emailed directly to you in PDF format

January Jump Start Package Elite

 January Jump Start Package A plus add in a 25 minute consultation with body composition (body fat % & measurements) with Certified Nutrition Consultants: Katie Woodall or Caroline Ward    $100

January Jump Start Package Premier

January Jump Start Package A plus add in 2 -25 minute consultations before & after 4 week nutrition plan $125

January Jump Start Package Platinum (*awesome savings!*)

January Jump Start Package A  plus 25 minute consultation before & after 4 week nutrition plan  plus 2 Transformer in studio workout sessions per week for the month of January    $225.00                                                                                                

Email transfitathens@gmail.comor go to SHOP to sign up

Here is a January Jump Start recipe and my favorite 2015 Transformer workout to help you stay focused during the last week in December. 

Enjoy this salad recipe over the next few days to leave you feeling satisfied and energized!

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Transformer Pear & Spinach Salad

Ingredients

• 1 cup chopped walnuts or pecans, toasted
• 1 cup pomegranate arils
• 4 oz feta cheese or goat cheese, crumbled
• 1/3 cup dried cranberries
• 2 Bartlett pears (firm but ripe), cored and sliced
• 1 avocado, peeled and sliced tossed in lemon juice
• 9-12 oz baby spinach

Dressing

• 1/4 cup apple cider vinegar
• 3 Tbsp extra-virgin olive oil
• 1 Tbsp honey
• 1 tsp dijon mustard
• Salt and pepper, to taste 

Directions

Place all dressing ingredients in a mason jar and shake well or blend. Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing then toss to evenly coat. Serve immediately.

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Here is one of our favorite workouts of 2015 - try this some time in the next few days to feel recharged and strong! 

I want to say thank you so much for another incredible year. God has continued to bless this business and I have loved watching Him use TransFit as an amazing ministry. You all inspire and encourage me each and every day, and I could not be more grateful to do what I love and serve you all!

Blessings,

Caroline

Holiday Hustle Workout for the entire family!

Sweet friends! 

This weekend was such a full, fun weekend  with holiday parties and Kaitlyn, Lyla and I were able to have my sweet god-sister (Mal)  to film a super high energy Christmas workout!! We are really getting into the Christmas spirit here at the Ward house!  I hope you and your entire family can enjoy this fun, holiday workout! 

Please share it with us if you do-- we would love to see!! #holidayhustle

I have heard so many awesome stories of success during the Holiday Extravaganza!! Keep up the GREAT work! Everyone is fighting hard for the prizes- reaching so many goals and keeping to your healthy lifestyles even through the holidays. I am so proud of all of you! Keep up the good work! 

Also, we want to provide TransFit clients all over the United States the most effective whole body experience!  I would love if you could take 30 seconds to fill out this quick survey so that we know how to serve you better in 2016! 

https://www.surveymonkey.com/r/2Z632D7

Start your Monday off strong! Remember to take part in this week's  WATER challenge (drinking 100 oz daily) and keep up the GREAT work! Focus this week on remaining diligent in your meal planning, workouts and rest as next week will be crazy for all of us. Let's also take time this week to focus on and remember the true reason for this season. As we go to all of our parties, events and gatherings let's remember the reason we celebrate! Spend some extra time to thanking God for sending us His son! HE is the reason we have life!!

Let us be intentional about remembering to honor Him with our whole bodies this week.

Blessings, Caroline

How to Navigate Holiday Parties

Hello friends! 

Finally the cold weather has moved in here in Athens (kind of) and it truly is beginning to look and feel a lot like Christmas! Kelly and I just enjoyed a wonderful long weekend in Utah where it definitely looked like Christmas! 

As we continue into this wonderful season, one of the most challenging things in our health journey can be staying on track when we go to holiday parties. We all know these parties that come with friends, family but also endless amounts of food. People gather and all bring dishes that are so tempting and we often go through a cycle of overeating and then feeling guilt and shame after the party. Friends, let's not so this to ourselves- this holiday season!

Here are a few tips on how to have your best and healthiest holiday season yet.

1. You are not there for the food. Yes, there will be a lot of food that only comes once a year but at the end of the day it is exactly that- food. Food was meant to nourish our bodies for service, not tempt us into over-indulgence and lead us to guilt and shame. Friends we have got to break free from the cycle! Go into your party knowing that this party is about fellowship and spending time with the ones you love. 

2. Drink a large glass of water and eat a high-protein snack before the party. Now, you will be satisfied from a healthy snack going into the party and much less likely to reach for empty calories and mindless snacks. I know often people will not eat all day to "save their calories" for the big party or meal, however this leads to over-consumption of foods that are not going to satisfy or fuel you in the long run! Prepare before hand so you can enter and exit this party feeling healthy and nourished. Having victory! 

3. Bring a healthy snack or treat that everyone can enjoy and so you will know you have a healthy option available. Some ideas are: lean meat and cheese trays, fruit and vegetable trays, homemade trail mix or glazed nuts. Below is an easy recipe that you can take that is sure to be a crowd favorite and leave everyone feeling great and not weighed down and guilty! 

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Healthy Maple Glazed Pecans

Makes 6 --1/3 cup servings

2 ½ cups of pecans

1/3 cup maple syrup 1 ½ teaspoon cinnamon 1/2 teaspoon sea salt

Combine syrup, cinnamon and sea salt and stir until well mixed. Preheat a dry skillet to medium-high. Add pecans and syrup mixture and cook for about 3 minutes, stirring frequently, until the syrup is caramelized. You’ll know they’re done when they start sticking to the spoon! Spread them on a greased tray to cool.

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These nuts can be enjoyed alone, OR on top of a delicious spinach salad with walnuts, cheese, cranberries, pomegranate seeds and a balsamic maple dressing! See below for this beautiful and delicious recipe! 

Holiday Spectacular Salad

Serves 4

Ingredients

• 1/4 cup pure maple syrup
• 1 teaspoon cinnamon
• pinch of salt
• 8 cups mixed greens (I used baby kale, spinach, arugula)
• arils from one pomegranate
• 2 cups walnuts
• 1 cup dried cranberries or cherries
• 8 ounces crumbled goat cheese
• 2 grilled grilled or baked chicken breasts chopped or fresh turkey

Balsamic Fig Dressing

• 1/3 cup olive oil
• 1/4 cup balsamic vinegar
• 1 tablespoon fig preserves
• salt and pepper, to taste

Instructions

Preheat the oven to 375 degrees F. Line a baking sheet with foil. Toss the walnuts with the maple syrup, cinnamon, and salt. Bake for 15-25 minutes, stirring 2-3 time throughout cooking until the walnuts are toasted and golden.

Add the greens to a large salad bowl. Add the pomegranate arils, chicken and the cranberries. Add the cooled walnuts and gently toss the salad. Add the goat cheese last.

To make the dressing, whisk the olive oil, balsamic vinegar, fig preserves and salt until combined. Just before serving, drizzle the dressing over the salad and gently toss. Enjoy!

Friends, it is time that we break free from the cycle of holiday over eating. Parties should be filled with laughter, fun and time spent with the ones that you love. Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experienced all of the great fellowship without any guilt or shame in overindulging.

Now you may be wondering what to do if you do get off track and have one too many pieces or Christmas candy or dessert. Friends, do not let any sort of guilt enter your mind! Let it go- it is in the past. Clean the slate! Realize that this journey you are on is not a diet. No friends, this is a lifestyle and sometimes you will face challenges! I encourage you in these times to remember why you started this lifestyle. Think for a second on all of the positive changes you made this holiday season in compared to your last. Think of how far you have come and all the progress you have made. Now with a renewed mind and spirit prepare to have your best and healthiest day tomorrow and drink plenty of water and tea to help purify your body so you can feel your best! 

You can do this sweet friends! We are praying for you and can't wait to hear all the success that you all have and how God blesses your holiday season! 

Blessings, Caroline

Set Goals and Finish December Strong!

Happy Friday friends! 

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

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

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

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

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

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

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

Blessings,

Caroline

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

Hello friends! 

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

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

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

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

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

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Moving into Thursday- try these 5 Holiday tips:

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

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

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

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

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

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

Blessings,

Caroline

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

— Psalm 107:1

INCREDIBLE Client Spotlight- Dr. Tina Carpenter

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

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

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

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

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

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

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

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

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

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

Hummingbird Breakfast Casserole

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

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

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

How YOU can NOURISH Your Body in November!

Happy Monday sweet friends!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Blessings,

Caroline

Healthy Halloween TIPS and TRICKS

Well it's that time of year again - Halloween! This fun holiday leaves our kiddos running around in their precious costumes, buzzing with the excitement of all the creative costumes and the candy they will be getting later. With all that sugar coming in the door, it can be easy to allow ourselves to slip and fall into consuming much more than we intended! However, with a plan and some cute, creative snacks, Halloween can be an incredibly fun, yet still healthy time!

Now, of course, still allow the kids to have a few pieces of their FAVORITE candy in the pile. This could be a good activity to do with them- have them lay out all of their candy and organize it into their favorites, counting and even make a game of letting them trade each other for their favorites. Then, allow them to pick a few of favorites to eat then. Store the rest away to give for rewards for cleaning the house, choosing healthier options throughout the week, or give to local food banks or shelters. Reminding them and ourselves that we should do all things in moderation.

We are had our own mini halloween party here when we carved our pumpkins this week! Here are some healthy and super fun snacks you can try around Halloween to get your kids excited for the day in more more sensible way! Plus, making and tring some healthier treats will help you all avoid the not-so-fun sugar stomache aches later! 

FOR THE KIDS

"Candy Corn Dessert Fruit cups"

Add in colorful fruit with a TruWhip topping for a fun, lighter dessert! And top with the real thing, of course!

Layer cut pineapple, cut oranges, top with TruWhip! 

FOR EVERYONE

"Jack-O-Lantern Tortillas"

Allow the kids to make their own jack-o-lantern faces on one tortilla (like a craft)!  Place the bottom tortilla on the skillet and sprinkle with cheese, chicken, and what other topping you like. Place the cut tortilla on top and cook 2 minutes! Serve with black beans, salsa, side of carrots for a healthy, fun Halloween lunch or dinner! 

You can also microwave them for 30 seconds- 1 minute. Add some greek yogurt (as sour cream) on top for a stem or get as creative as you can with other toppings! Enjoy!

Have a healthy and happy Halloween with your little ones! Enjoy this sweet time and take in every moment! How precious they are! We had so much fun making all of these treats and getting into some other Halloween fun as well! 

We can't wait to see all of your sweet pictures of costumes and creative healthy treats! Please send them to us at transfitathens@gmail.com or tag us on Instagram @transfitathens! 

Blessings, 

Caroline

How can you give your BEST this LAST WEEK in October?

Hello sweet friends!

Can you believe it's the last week of October already? It seems like just yesterday we were headed into this month- focusing on being optimistic and striving to reach goals we never thought possible. What have you been focused on this month? What goals have you accomplished? Congratulations to so many amazing women who completed the 4 Day Challenge! So proud of you!   Comment below on a goal you reached this month, we would love to hear from you! 

This past Sunday I had to privilege of watching as many friends of our Athens community achieved a HUGE goal- completing the Ath-Half! It was such a wonderful morning surrounded by other runners and supporters who pushed hard to finish the race. I loved watching runner after runner finish, succeeding in a goal they had been training so hard for!

Thank you so much to all the friends cheering on the participants! You all are the biggest blessing and it is supporters like you who get tired runners through the race! 

As we head into this last week, I want to encourage each of you to try something new. Whether that be walking or running a distance you never have, trying a new workout, yoga, or making a new, healthy recipe for your family- let's all go a little out of our comfort zones this week and push ourselves to further our healthy lifestyles. One thing you could try this week is a new smoothie recipe! Here is one of my all time fall favorites below- let me know how you like it! 

 

Pumpkin Pie Protein Smoothie

Ingredients

• 1 cup Unsweetened Vanilla Almond Milk
• 1/2 cup pumpkin (I used pureed, canned, organic)
• 1 serving Vanilla Protien Powder or vanilla greek yogurt
• 1/2  frozen banana
• 1 TBSP Ground flax seed
• 1 tsp. Pumpkin Pie spice (no sugar added)(nutmeg, ginger, cloves)
• 1 tsp + Cinnamon
• ½  tsp Vanilla extract
• Crushed ice to fill - (you can also throw in a few small carrots for extra veggies!)
• 1/2 cup chopped zucchini **optional

Directions

1. Place all ingredients in a blender, and blend till smooth.
2. Pour it into a pretty glass, top with cinnamon, coconut & enjoy

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Let us continue in this last week, no matter how we have done in the rest of the month, to push harder, grow stronger and seek to know the Lord more than we ever have! Scripture reminds us how each opportunity and moment is precious- so let us dedicate every moment of this next week and of the rest of our lives to living a healthy, dedicated and Christ-like life for His glory! Praying for you all this month, sweet friends! Finish strong!  Blessings, Caroline

“And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith. ”

— Hebrews 12:1-2

Unlock the key to your total transformation!

Sweet friends,

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

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

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

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

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

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

Blessings,

Caroline

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Amazing Client Spotlight- Sarah Ellen Cain

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

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

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

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

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

Sarah Ellen's Journey

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

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

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

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

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

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

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

Peanut Butter Treat Smoothie

1 cup almond milk

1 frozen banana

1 tsp cinnamon

1 serving vanilla protein powder

1 tbsp ground flax seed

1 serving PB 2 (or tsp peanut butter)

1 cup crushed ice

*sometimes add in a cup of spinach

BLEND UNTIL SMOOTH

Sarah Ellen's theme verse

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

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

You are truly beautiful! 

Blessings, Caroline

Have your healthiest Game Day!

Hello, friends! It's that time of year again- football season! This time of year is one of my absolute favorites. It is full of fellowship with friends and fun days with the family, however it also means going to a lot of parties with a lot of tempting foods! However, if we shift our mindset to focus on the real reason we go to events- to spend time with friends, not eat the foods that are available- it will be easier to stick to our goals and healthy lifestyle. 

Many people get anxious about going to tailgate parties while pursuing health and fitness goals because they know they will be surrounded by tons of options that are delicious, but most certainly not good for our bodies. However if we re-direct our thinking about these events, sticking to our plans and goals will be a lot easier. Why is it that we go to these events in the first place? Is it solely to eat food? Of course not! We go to these events to spend time with the people that we love while having so much fun watching the game and catching up. Focus on enjoying being able to spend sweet time with your family and friends, and then eat exactly as you would on a normal, healthy day. Here is what a successful healthy day of eating on a Saturday in Athens could look like:

7-9:00 AM Get in a nice walk or run in the morning, even though you will be on your feet a lot today it can help you get your mind focused on health and wellbeing. Spend some time in prayer and meditation during this walk/run, being thankful for the day ahead.

9:30-10 AM Drink a large glass of water with your coffee (sweetened with Stevia in the raw and/or almond milk) and have a Go Dawgs Smoothie! 

11 AM As you begin getting ready for the game, enjoying a beautiful Saturday with your family.

12-1 PM Eat a healthy lunch that packs in protein and will keep you full as you go to parties, tailgates and other events.  A great salad or an open faced sandwich with extra veggies. Before you leave the house, pack a few snacks to keep with you and help avoid temptation such as: nuts, string cheese, KIND bars, apple or banana.

1-3 PM Enjoy fellowshipping with your friends!! Each time you think about indulging in something you may feel bad about later, try purposefully walking away from that and going to say something encouraging to a friend OR reach for another water bottle with a healthy snack you brought.  You will feel strong when you steer clear of these tempations! 

KICKOFF! Go Dawgs!!

7:00-10 PM After the game ends is often a challenging time to stick to health as well, because you are tired and hungry from hours of cheering, walking and being on your feet. Have dinner ready the night before so when you get home something can be prepared quickly to feed you and your family quickly, but healthy! 

EVENING- Take this time to reflect on the day. Think about how good your body felt throughout the day, and take time to be thankful for such an incredible day. If you had a few slip ups and aren't completely satisfied with how you ate today, be encouraged knowing that each day begins fresh and you have the opportunity to eat healthier each and every day! 

       Porter having his best game day! 

This is one of my favorite smoothies to enjoy for breakfast, lunch, or split with the kids for a snack! You could even sneak in some zuchinni (peeled and chopped) without anyone noticing you added in a veggie! Can't wait for you to try this yummy treat and feel great while cheering on the Dawgs! 

GO DAWGS Smoothie

·        1 cup unsweetened vanilla almond milk

·        1 cup Greek yogurt or 1 serving vanilla protein powder

·        1/2 small frozen banana

·        1 cup strawberries

·        1 tbsp. chia seed

·        1 tsp. honey or stevia

·        ½ cup crushed ice

·        Top with chocolate chips & slices strawberries

 Blend until smooth

Have a fabulous weekend with your family and friends! 

Blessings, 

Caroline

The best SQUAT Workout + delicious & easy Southwestern Salad

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

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

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

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

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

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

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

Southwestern Salad

Ingredients

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

Instructions

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

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

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

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

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

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

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

Blessings, Caroline

Mental Strength- Sticking to an "I will" Statement

Hello friends!

So to go along with our "Strength in September" theme, I wanted to mention mental strength and how that is just as important as physical strength in our lives. While we are focusing at Transfit on becoming physically strong through challenges such as the #tfsquatchallenge, we also feel there should be a large emphasis on mental strength.

So what exactly does mental strength look like? A great example I wanted to share with you all today is a small exercise you and your family (or roommates for all you sweet college students) can do together.

I recently read about a family who goes around the table during breakfast every morning and each of them give an "I will" statement for that day. These statements shape each individual's mind to allow them to live purposefully and intentionally for the day. At the end of the day, the family talks about what became of their "I will" statements, and what God was able to accomplish through them that day. Why is it important to vocalize these statements?

Beginning our days with an "I will" statement allows us to live intentionally. God calls us in Colossians 4:5 to "Live wisely among those.., and make the most of every opportunity." In order to truly make the most of every opportunity, we need to live our lives with an "I will" mindset. We need to seek to find opportunities to share love and encouragement and give our best in every moment of every day.

So today, I want to challenge you to set an "I will" statement. Even if it's just for the day or the week, begin to transform your mind by having an eternal mindset, living each and every day with a purpose of serving the Lord.

Sunday night I had the opportunity to try out these "I will" statements with my own family, and they loved it! Porter, Lyla, Kaitlyn and I had the best time each filling out a notecard  saying what we planned to focus on doing for the next day and the week ahead! I can't wait to see how they use these statements to accomplish their goals and begin to learn how important it is to live with intention.

““And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.” Colossians 3:17”

Have a wonderful week! 

Blessings,

Caroline

Inspiring Client Spotlight-Bethany Davis

This month's Client Spotlight is a dear friend, Bethany Davis! My hope is that Bethany's story of total transformation will inspire you to do something you have never done before to achieve the life long results you desire for your whole body health. Bethany is an amazing mother to Hamp and Ansley and loving wife to Tyler. She has been exercising at TransFit for over a year and grows stronger each week- not only in muscular strength but in spiritual strength as well. She has reached her goal with body composition and still pushes herself in every workout to strive to be her best! My hope is that Bethany's real, honest story about where she came from and how she feels now will inspire YOU to dream big  and achieve your goals for whole body health! Please read her story below, followed by one of her favorite recipes to try!

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"I have always been active and involved in sports, but in the beginning of 2014 I found myself in a slump and unable to identify with the person I had become. I was eating and drinking too much and it was weighing on me physically and emotionally.  I was filling my "God-sized hole" with all the wrong things and had grown further and further away from Him. One of my favorite quotes is "when I stopped living in the problem and started living in the solution, the problem went away."  Caroline and TransFit was part of the solution for me.  

From the first session with her I knew that she was something special.  Her energy, positivity, and motivation helped me reach and surpass my goals of loosing weight and BMI.  I joke with my husband that she is like watching the sunrise in the morning.  At first it hurts your eyes, then you welcome it, it makes your day a good one, and then you can't wait to do it all over again!  

I enjoy working out at TransFit as it challenges me differently each time! The exercise I enjoy the most is  the plank, because I feel like I'm multitasking.  And the exercise I find the most challenging is anything in the jungle gym (TRX).  Don't let the name fool you, it's more difficult than it sounds! Plank in the Jungle Gym is a challange but I enjoy the challenge now! 

I go to the TransFit studio twice a week, play tennis twice a week and walk on my days off.  I love that Caroline incorporates gratitude into her workouts and it's given me the perspective that I am lucky to have this body to celebrate and use.  One of the posters on her wall that I look at every time I'm there says "If you want something you have never had, you must do something you have never done."  I eat healthier, I no longer drink, and I feel like a new person. My family has benefited from my new lifestyle in ways that I didn't even know were possible.  I am much more patient, I am happier,  and am more positive.

My current goal is simple.  Progress.  As long as I am improving little by little I am pleased.  More water, more protein, less junk.  I am so thankful that God has put Caroline and all the encouraging women at TransFit in my life.  My life wouldn't be the same without them."

Here is one of my favorite recipes: you can read more about it here! 

 

 

Grilled Flank Steak with Chimichurri

(from Cooking Light)

Servings: 6 • Size: 3 oz steak w/ 4 tsp sauce • Weight Watcher Points+: 6 pt
Calories: 232 • Fat: 14 g • Carb: 1 g • Fiber: 0 g • Protein: 24 g • Sugar: 0 g
Sodium: 343 mg • Cholesterol: 77 mg  


Ingredients
 

• 1 1/2 pounds flank steak
• 1 tsp garlic powder
• 3/4 tsp ground cumin
• 1/2 tsp dried oregano
• fresh ground pepper
• 1 1/4 tsp kosher salt

For the Chimichurri Sauce:
 

• 2 packed tbsp parsley, finely chopped (no stems)
• 2 packed tbsp chopped cilantro
• 2 tbsp red onion, finely chopped
• 1 clove garlic, minced
• 2 tbsp extra virgin olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp water
• 1/4 tsp kosher salt
• 1/8 tsp fresh black pepper
• 1/8 tsp crushed red pepper flakes, or more to taste

Directions:

Using sharp knife, lightly score the steak about 1/8 inch deep on both sides in a crisscross pattern at 1/2-inch intervals. In a small bowl combine the cumin, garlic powder, oregano, freshly ground pepper and kosher salt. Season both sides of the steak with season spices.

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Thank you so much to Bethany for sharing her incredible story and for inspiring us all! 

If you are interested in purchasing a package like the one Bethany has, follow this link to my store to find a package that fits your specific needs! I would love to be able to serve you! No matter if you are here in Athens or anywhere in the world,  you can find a fitness or nutrition plan that can aid you on your mind, body and spirit transformation! 

Have a great rest of your week! 

"May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit" Romans 15:13

Blessings, 

Caroline

Strength in September

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

                                                                          Lyla, Caroline, & Kaitlyn practicing those squats! 

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

I love the verses in Isaiah 40: 

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

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

September Strength Challenge

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

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

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

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

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

— Ephesians 6:10

Blessings,

Caroline

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

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

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

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

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

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

www.transfitathens.com

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

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

Blessings, 

Caroline
www.transfitathens.com

Valerie Langley - Life Coach- can help you transform & find your life's purpose!

JOY! Yes, say it again - JOY! I smile when I say that word! It brings  me pure joy when friends and clients discover their true life passion and life purpose. Valerie Langley has been a client and dear friend at TransFit for 3 years and has recently found that helping others though life coaching is her  true life purpose! I am so proud of her for helping women by teaching them invaluable tools shift their thoughts to the positive, meditate and transform their lives into their dreams!

Also, this  Saturday 8/8/15 at 10am Valerie will be leading a powerful visualization meditation on Periscope for the Global Meditation Scope. You can follow her on Periscope @VLangley.  I would love for you to join me in listening to Valerie!!!

Please read Valerie's Transformation Story:

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My name is Valerie Langley and I’m a mindfulness and meditation life coach and manifestation mentor. I feel like I have found this amazing secret to unlock the life I have always wanted and the best part about it is it’s available to anyone and everyone!  It is my passion to share this secret with the world and that includes you. I worked as a nurse for 15 years and loved my time nursing but felt like there was something more I needed to be doing. I just wasn’t sure what that was.... when I was pregnant with our third child and knew that after she was born I was done with nursing and I didn’t know what was coming next. I had recently developed a meditation practice that had truly changed my life. I really didn’t understand what the big deal was about meditating but I figured I had nothing to lose by doing it. What I found out was when I meditate I become an open vessel to hear God’s messages and guidance for me. I had started out with 3 minutes a day and in no time was meditating for 20 minutes. I found such a sense of peace and guidance through this practice. I later incorporated visualization and manifesting into my practice and WOW did things change. I quickly realized the magnitude of how our thoughts become things. I learned to shift my perspective from negative to positive and found myself having so much gratitude for all the amazing blessings in my life. Within a year of meditating I became pregnant with our fourth child which was always a dream for me to have four healthy children. We found and bought our dream house which we thought was out of reach. We sold our current home in 5 days and had an amazing cash offer above asking price which enabled us to buy our dream house. I quit my nursing job and started a coaching business which is thriving!  I know all of this is because of my connecting to God and living in my purpose which is to help others become connected to the love and guidance available to them.

So it is my mission to teach the world the secrets I’ve learned and to tap into the infinite resources that are available to all.

I feel it is a blessing and an honor to help women by teaching them the tools and processes I have discovered to transform their lives into their dreams. I would love to work with you!

Please contact TransfitAthens@gmail.com for details or

Valerie directly at valerievlangley@gmail.com