Is Sleep Really that Important?

Happy Thursday friends!

What incredible start to October! We have loved beginning this month with you and are excited about our October challenge! Yes, you can do something active each day in October! Whole body health is what we strive to help you balance at TransFit and rest is one key that will help to unlock your total transformation ("rest...that that I can do"...I hope you are saying)!  Our TransFit yoga instructor, Melynda McCutcheon is sharing why sleep is vitally important for your body! 

At Transfit we talk about mind, body, and spirit a lot because we are passionate about your whole health body and well-being!  We want you to thrive in your daily lives.  In a world where we hear and see a great deal of value placed on the mom or career woman who can “do it all” while running on fumes, we sometimes get the impression that it is actually a good thing to sleep less and DO more.

Over one third of adults are getting less than the 7 hours of sleep minimum that we need to restore our bodies to health.  In addition to those who aren’t getting enough sleep, there are those of us who wake frequently during the night and who over estimate how much sleep we get as a result of that!  While we are sleeping our immune systems are revamping; our metabolisms are resetting; our muscles are healing and using the nutrients we consumed to create lean muscle mass; and our minds are resting and being restored.  Without ample sleep, we find ourselves feeling sluggish, less effective in our daily tasks, stalled out in our goals for our health and grumpy!  So, yes, wonderful ladies, 

our sleep is just as important as our nutrition and our workouts. 

We have a few simple tips to get you on the right track to a good night’s sleep.

At night…

• Turn off the TV or your electronics at least 30-45 minutes before lights out
• Read a devotional
• Write in a gratitude journal
• 10 minute yoga/stretching practice
• Keep a consistent bed time that allows for 7-9 hours of sleep each night
• Drink a cup of ward chamomile tea
• Take an epsom salt bath

In the morning... 

• Avoid the snooze button and get up and moving!
• Open your curtains or turn on soft lighting to help you body wake more easily
• Think of the breath you are breathing and be grateful for this new day

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Take note of your sleeping patterns and allow yourself to rest more! Rest is so important for your body and truly benefits whole health. Finding our strength in God and honoring Him by resting is vital for your transformation. Through proper rest you will have the mental clarity to focus on your goals and strive for progress. Rest in God's strength and believe that His plan will work for your good! 

The Lord replied, "My presence will go with you, and I will give you rest."

Exodus 33:14

If you have any questions, please email us at transfitathens@gmail.com. To sign up for TransFit sessions, click HERE!  Rest well beautiful ladies, we believe in you! 

Blessings, 

Team TransFit 

transFIVE Challenge!

Happy Wednesday!

Thank you for joining us for the transFIVE Challenge! We are SO proud of you for accepting the challenge to eliminate sugar for 5 days to make the last week of September your best! Challenge yourself to workout daily and come join us in the studio o sweat for strength training, running, kickboxing, or yoga! You can do 5 days with no sugar- we believe in you!! 

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As we enter into Day 3, here is such truth 

ou can live b! Today, we encourage you to focus on your words. Let your words be used to build others up! Allow your mind to be focused on the things in your life that you can be grateful for today! 

"Do not let any unwholesome talk come out of your month, but only what is helpful for building others up according to their needs"....Ephesians 4:29

You are beautiful and made in His image! Shine today beautiful friend! Make today your best day and commit to eliminating sugar today! You will feel energized & revitalized at the end of the 5 days! Please read the daily inspiration for today in the ebook & remember your goal for this week!

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Keep these great tips in mind each day- 

• Avoid simple carbohydrates, like processed breads and cereals 
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast 
• Drink a minimum of 100 ounces of water DAILY
• Try to eat less fruits and MORE veggies
• Exercise for 30 minutes in the morning and 30 minutes in the afternoon- one option would be to alternate your strength training and cardiovascular exercise

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Thank you for accepting the challenge! Stick with the meal plan today! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

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Caprese Chicken

Yield: 4 servings

Ingredients:

• 4 skinless chicken breasts
• kosher salt & freshly ground black pepper
• 2 tablespoons olive oil, divided
• 2 large garlic cloves, minced
• 2 pints cherry tomatoes, halved
• ¼ cup large basil leaves, finely chopped (the more basil the better)
• 8 oz fresh buffalo mozzarella, sliced in 1/2 inch thick slices
• balsamic vinegar, to taste

Directions:

1. Salt and pepper both sides of the chicken breasts and set aside. 
2. In a large sauté pan over medium-high heat, warm 1 tablespoon olive oil. Add chicken, cover pan, and cook for about 10 minutes. Flip chicken breasts and continue cooking until the chicken is cooked thoroughly (or has reached an internal temp of 165°F).
3. While chicken is cooking, in a medium sauté pan over medium-high heat, warm remaining 1 tablespoon olive oil. Add garlic and cook for about 1 minute, or until fragrant. Add tomatoes and continue sautéing until tomatoes skin starts to soften/wrinkle, about 5 minutes. Remove from heat and stir in basil. Set aside.
4. Top each chicken breast with 1-2 slices of mozzarella. Pour tomato mixture on top. Cover pan with lid once more and let the mozzarella melt, about 1-2 minutes.
5. Lastly, drizzle with a splash of balsamic vinegar and serve immediately.

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How can YOU eliminate sugar from your diet? Do 5 days with us next week!

For this final week in September, we want to challenge you to give your all and push  yourself one step further by showing your strength through your nutrition! And we want to help guide you next week using our TransFIVE challenge! 

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We’ve changed up our TransFIVE program using a few of our favorite fall recipes, so even if you’ve participated before (or it’s your first time!), the recipes and meal plan are FREE for you to enjoy! 

What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads and pastas.

 It’s also quick — only five days so you can reset your mind, focus back to your transformation goals to finish September feeling your absolute best!

Next week, meditate each day on Mark 12:30, “Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.”

Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on the One who gives us our healthy bodies, gives us the strength to do squats and push-ups and run a mile. Focus on our Creator and love Him with your WHOLE self. 

Our Team will be doing the challenge right alongside each of you! We’ll be checking in on our Facebook page and encouraging you as well! Let’s help motivate one another to giving our best to the challenge next week!

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Here are three easy tips to help:

1. PREPARE!

Over the weekend, take an hour or two to get your kitchen ready! Clean out your fridge and pantry. Get rid of those unhealthy snacks or any foods that might tempt you. 

Grocery shop early. We make that easy by including a shopping list with your TransFIVE e-book! As soon as you get home, wash and chop all your fruits and veggies. Prepare your September Salad and portion it out into individual containers for lunches. 

2. SET AN ALARM!

Use your smart phone and set an alert during those “tempting” times of your day. Is it in the afternoon when your kids get home from school? Is it in the evening? No matter the time of day, set an alarm on your phone to go off to help refocus your mind toward your goals. We recommend a 3:00 p.m. alarm or 8:00 p.m. (or maybe both!)

Use scripture for encouragement like 1 Corinthians 6:20, “You were bought with a price, therefore honor God with your body.” When you see this pop up on your home screen, it can help you remember the reason you’re doing the TransFIVE challenge! 

3. BRUSH YOUR TEETH!

One of our favorite tricks to help fight cravings! No one wants to eat with minty, fresh breath, so brush after every meal! Pack a travel toothbrush and toothpaste in your purse so you can brush even when you’re on-the-go. And at night, commit to brushing by 8:00 p.m. to help prevent those late-night snack cravings!

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We believe in you and know you can do anything you set your mind to! So let’s set our minds on fueling our bodies next week with wholesome foods!

To download the TransFIVE challenge, click here. Enter code CLIENT for your free download!

You’ve got this!
Team TransFit

TEAM TRANSFIT 

Incredible Client Spotlight: Lisa Shirreffs

Happy Thursday! September is flying by and each of you are working so hard to achieve your goals you set at the beginning of the month. Continue to give your best this month! We know you can do it. Today, we are excited to introduce you to our client spotlight, Lisa Shirreffs! Lisa is an inspirational mother, wife, and friend! We love how each time Lisa comes into TransFit she has this enthusiasm and spark in her eye! She always gives 100% and has seen such a transformation in loss of body fat over her time at TransFit! Lisa has been consistent with weight training weekly and is adding in exercise one travel vacations!  Keep giving your best Lisa and inspiring so many women that no matter your age - you can live transformed! 

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                                                                       LISA & HER FAMILY

"In February, I began my workouts with Caroline after trying numerous other "work out" plans in town.  I've always been an active person but a life-long and regular work out warrior, not so much.  I did not do an organized "aerobics" class until well after college. I was in and out of work out programs while in Atlanta, DC and after I married and moved to Delaware.  I (and my husband) realized quickly that working out was a great physical release but also a HUGE mental equalizer. I have always struggled to make my workout a priority. I need an appointment time and personal accountability. Caroline's motivation and energy have helped me continue to stay on task. I love that I make an "appointment" and have it on my calendar. No excuses and I block out an hour for my personal physical and mental health.

I've reached a point in my life where my fitness is a priority. I work out at Transfit at least a couple of times a week and get regular cardio and stretching a few times a week. I'm on the road a lot in the fall to see my boys in college and try to get in workouts on the road. Walks, tennis, TransFit sessions and the past couple of weeks - great hikes have helped me keep on track. 

My diet is probably my biggest challenge. I love healthy food.... but there isn't much that I don't like. I've been lucky to be able eat pretty freely but as I get older and want to stay healthier, I recognize I have to be more cognizant of what I put in my body. As I began to work with Caroline and TransFit, I logged my food... for the first time ever.  I became much more aware of the nutrients that I need and the "other stuff" that I don't. Though I don't always eat what I should, I do have a much better understanding of what I am consuming and it's effect on my body, energy and well-being. 

After being diagnosed with osteopenia a couple of years ago and given the fact that my Mom and sister both have had osteoporosis, I am considered high risk and need to increase my bone and muscle mass. I also have had back issues for the past few years and Caroline is very careful to adjust exercises for my individual needs and check in with me to see how my back is feeling. 

I married into an extremely athletic family and have two sons (now 19 and 21) who I had to learn and continue to try to keep up with. I was really humbled this spring when they came home from college and noticed a difference in me. They were so excited that I had muscle definition, seemed to be in better shape and healthier that I had before. Thanks to Transfit, I'm probably in the best shape ever."

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Way yo go Lisa! You are incredible! Let's all strive to make progress on day at a time! In order to finish September strong, we are encouraging you to join us for our TransFIVE challenge starting next Monday. The challenge is 5 days of completely restoring your body, and will revamp your health in a new way. This challenge can help you focus on removing sugar and toxins from your body. 

Let us know if you have any questions!

Blessings, 

Team TransFit

Living Transformed!

Biking for Multiple Sclerosis- Mom, Kaitlyn, and me 

Happy Sunday Sweet friends! 

Hope you have been able to rest and recharge this weekend so you can be ready for a successful week! I am heading back from North Caroline where mom, Kaitlyn and I rode bike to support MS! I urge you to find something active to do that supports a cause that is near to your heart!  

 Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

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When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.com for more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit

Can you have Game Day Strength?

Happy Friday! 

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

Join us at 7:30 this Saturday morning for a "FIRE UP THE DAWGS" full body strength workout! You will feel strong and energized the whole game day! 

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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 so 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. Remembering all things in moderation is your motto for the 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 well-being. Spend some time in prayer and meditation during this walk/run, being thankful for the day ahead. 

OR

You can join us at 7:30 AM for a TransFormer Saturday Workout! 

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.

ENJOY THE AWESOME GAME & CHEER LOUDLY FOR THE DAWGS! 

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 temptations! 

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! 

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This salad is excellent and one you can bring with you to a tailgate for a healthy option! 

September Salad

Ingredients:

• 3 cups lightly packed spinach
• 1/4 cup Quinoa
• 1/2 cup roasted sweet potatoes
• 1 small or medium apple, cut into chunks
• 3 tbsp dried cranberries
• 3 tbsp chopped walnuts
• 1 tbsp Goat Cheese

For the Vinaigrette:

• 1 tsp minced shallot
• 2 tbsp balsamic vinegar
• 1 tsp fig preserves or maple syrup
• 3 tbsp extra-virgin olive oil 
• pinch of salt and freshly ground pepper 

Directions:

Add greens to a large dinner plate or salad bowl. Top with cooked (and cooled) quinoa, apple chunks, dried cranberries, and walnuts. To make the vinaigrette, combine the shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring in a steady stream, whisky vigorously until emulsified. Drizzle the salad with the dressing and serve immediately. 

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Enjoy your game day! Cheer the dawgs on to a victory, while making healthy decisions for your day! You can find great meals, snacks, and appetizers on the TRANSFORM section of the website. Let us know if there is anything we can do to help you. Have a fabulous weekend with your family and friends! 

Blessings, 

Team TransFit 

Find your true STRENGTH in September!

Happy September! We can't believe September is already here! Now that we are back into the swing of things with the routine of school, work, and activities settling into place, it's time to focus in on your whole body health! We are talking in the TransFit studio this month about "growing strong in our weakness".  

Does your body need strengthening and toning?  Your nutrition need cleaning up?  Or possibly your attitude toward a certain situation needs lifting? 

WE ALL have weaknesses and the way we grow stronger is to have faith in those times of difficulty. Leaning on the One who loves you unconditionally rather than leaning on your own understanding is how you can grow strong in your weakness. 

Please take this verse to heart when you need encouragement:

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One way you can increase your body strength and stamina is to set a new September 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 Squat Challenge

While we want to use this challenge as a means to reach new personal goals and get stronger in body, mind, and spirit in the month of September, we are also going to include a squat challenge that we can do together as a community!

Not only is this a great way to strengthen your lower body, tighten and tone your glutes but clients who do 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. 

Throughout the month, we will draw a names out of a raffle and the winner will receive one free session in the  TransFit Athens Studio!  If you need a mental reset for September or want to have a 1-1, thirty minute or hour session with one of our personal trainers or nutrition consultants please email us at transfitathens@gmail.com or book the session on our new TransFit App

. We want to help you reach your goals! Remember accountability is the key to unlocking your success! 

Blessings, 

Team TransFit

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Are you getting enough protein?

Happy Thursday sweet friends! It has been an awesome week in the TransFit studio!  Each of you are working so hard to reach your goals and finish August as strong! Remember those goals you set at the beginning of the month and push yourself toward progress each toward your goals! We had a great vision and goal setting workshop with lululemon Tuesday, if you would like a copy of the handout please let us know! 

Nutrition was a goal for many of you this month! Food journaling, decreasing, sugar, processed foods, and increasing water intake were a few of the many goals. We want to encourage you today to be mindful of how much protein you are eating and below we have a few tips and recipes to help you get in your recommended daily intake! 

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Importance of Protein- 

• Nutritionists advise eating 1.1 g of protein daily for every 2.2 pounds of body weight.  (Take your body weight and divide by 2- is a great estimate of grams of protein per day)
• Adults in the U.S. are encouraged to get 20% - 35% of their day's calories from higher protein foods. 
• Ways to add protein into your diet-
  • A small 3-ounce piece of meat has about 21 grams of protein. 
  • One 8-ounce container of yogurt has about 11 grams of protein.
  • One cup of milk has 8 grams of protein.
  • One cup of dry beans has about 16 grams of protein.
  • One egg contains 6 grams of protein.

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Eggs are great way to add protein to your diet. Eggs are one of the least expensive, purest form of protein. Sweet friend, Sarah Bennett, owner of Five Arrow Farms, offers fresh eggs to each of you here at the TransFit studio. 

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Here is Sarah's favorite way to steam eggs! 

With over 100 pastured laying hens eggs are certainly a staple in our home! Farm fresh eggs are delicious, but can be difficult to peel once hard-boiled. I found myself avoiding hard-boiled eggs for this very reason until a friend introduced me to the art of steaming my eggs.  It has made all the difference!  They are just as delicious and take seconds to peel.  Now we are back to making Jain's favorite "doubled" eggs and keeping steamed eggs in the fridge at all times for extra protein on salads or as a side for lunches or dinner! Follow the simple steps below for perfect steamed eggs!

• Fill saucepan with an inch or so of water
• Please eggs in a single layer in steamer basket
•  Place basket in saucepan one water is boiling
•  Cover and steam 10-12 minutes
•  Remove eggs with a slotted spoon directly into cold water, or run cold water directly into pan to cover eggs
•  Once cooled, peel and enjoy!

*Cooking time can vary based on egg size, altitude and the number of eggs cooked at once, so I always recommend testing one before peeling them all

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Jain Making her famous "doubled" eggs! 

 Healthy Deviled Eggs Recipe:

• 12 eggs
• 1/4 cup plain Greek yogurt
• 2 tablespoons yellow mustard
• 1 teaspoon red wine vinegar
• Salt and pepper to taste

Combine hard boiled eggs yolks with all of the above top with smoked paprika

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Continue adding in more protein to your daily diet. If you would like to meet with our nutrition consultant, Katie Woodall, please email as at transfitathens@gmail.com for more information. Let us know if there is anything we can do to help you achieve your August goals! 

Blessings, 

Team TransFit 

Why you need strength training to transform your body! Awesome Olympic HIIT Workout!

Happy Saturday, sweet friends! It has been another awesome week in the studio. We love seeing each of your smiling faces! Each day is on step closer to the right direction when you are staying accountable to your goals! Continue to strive for progress- this weekend! Please try to book your exercise sessions for the week ahead and come 11:30 Tuesday to the FREE Transforming Goal Workshop! Sign up online, email us, or use the app (Special Events tab) so we know how many to expect! The lululemon ladies will be teaching all about how to reach your goals and we will have fun prizes & giveaways! 

Caroline Ward, Demetria Hunte, & Katie Woodall

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Dee wanted to share with you why she feels strength training is so important to transform your body! 

It has been such an amazing 2 weeks working full time at TransFit and continuing to meet so many inspiring and dedicated women! What an amazing constant reminder of how much of a blessing TransFit and the TransFit family have been in my life. I am looking forward to a new season of growth and inspiration!

TransFit is so unique in that it provides for women something that is so commonly left out, strength training! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Resistance bands and balls, hand weights, barbells, and even your own body weight can be used as resistance when designing a strength-training program. Even better, all that new muscle and strength pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea! Below are some extra benefits to help explain why we as women should and need to build resistance training into our fitness plan.

Benefits of strength training for women:

• Improved body composition & increase lean body mass
• Increased metabolic efficiency (burn fat!)
• Increased bone density
• Decreased psychological stress
• Increased energy levels and mood

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Here is an awesome workout we want to share with YOU! This workout can be done anywhere and is great to take with you when you travel! Check out the video below!  

Olympic HITT Workout- TransFit Athens

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Dee is pictured doing the squat with shoulder press here! 

Let's work to finish this August strong! We know that you can achieve those goals you set at the beginning of the month. Let us know if there is anything we can do to help you! 

Blessings, 

Team TransFit

TransFit Middle School Girls!

Hi sweet friend! We hope you are off to a strong start this August and are focusing on your goals you have set for this month. Goals are so important and can be used in all areas of life, including faith, friends, family, and fitness. We are excited to give you the opportunity to help middle school girls set goals and gain strength in body, mind, and spirit at TransFit Athens!  The 55 MINUTE training session for girls will help them to love their bodies and to empower them to feel confident, beautiful, and strong! 

Our first middle school session will begin August 15- September 23. The six week session will meet twice a week, on Mondays and Wednesdays from 4:30-5:30 PM. We will teach the girls about whole body health through mind, body, and spirit. We will focus on learning how to correctly perform exercises, the importance of nutrition, and how to feel your best on the inside and outside!  The sessions will allow the girls to work hard, laugh, sweat and finish with a time of stretching and inspiration in the 55 minute full body session.

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Here is a brief outline of the topics to be discussed during the workouts each week! 

  Week 1:

Theme: Your life is a gift!

Discussion: How can you honor your body?

Through exercise, nutrition, and rest.

Set goals

Week 2:

Theme: Power of Positive Thinking/ Encouragement

Verse: Philippians 4:8

Discussion: What you think is how you act. How can you encourage others?

Try a 1 day no negative words challenge!

Importance of breathing & relaxation

Week 3:

Theme: You are strong. Have confidence!

Female Speaker from UGA College Sports Team

Verse: Ephesians 6:10 Be strong in the Lord….

Discussion: How can you be strong?

Best strength exercises for specific sports.

Week 4:

Theme: Commitment/Nutrition

Don’t compare your self to others

Discussion: You are what you eat. Healthy snacks.

Set specific nutrition goals for week ahead

Week 5:

Theme: Perseverance/Discipline/Trials

Verse: James 2:4 Consider it pure joy when you face trials…

Discussion:  We have to know that everything happens for a reason in His perfect timing. When have you had a trial or something bad happen? What would you do differently next time?

Week 6:

Theme: Endurance

Verse: Hebrew 12:1 Run the race with endurance….

Discussion: Never give up on your goals. Review goals and discuss never giving up on your goals- set new ones for future! How can you live transformed each day?

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Partner exercises for our middle school girls! 

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If you or someone you know is interested, please have them sign up at transfitathens.com or on our our new TransFit app! You can purchase the full package, allowing her to come twice a week for the session or you can purchase the half package, allowing her to come once a week for the session! 

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We are extremely excited about this opportunity to extend our TransFit community to all generations of women and look forward teaching them about whole body health! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

FREE Back to School Meal Plan & Healthy Kitchen Tips

Hey, sweet friends!! What an awesome start to August this week in the studio! We are so excited about the goals you have shared with our team and can’t wait to see you reach them — one meal, one workout at a time!

A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are also ready to get back into our routine of healthy lunches and dinners! Just the thought of planning out meals might seem overwhelming to you. That’s why we’re going to help you jump back into this school year one step ahead!

TransFit Nutrition Consultant, Katie Woodall is sharing a full week’s meal plan with you (below - for FREE) so your meals and workouts are already planned out for you and your family! Wahoo! A week’s worth of family-friendly meals with recipes are laid out for you to help make this transition back to school a smooth one! We’re even giving you a shopping list so you can breeze your way through the grocery aisles!

Included are simple breakfasts your whole family can enjoy, and we’re recommending healthy mason jar salads for your lunches this week! Since your lunches are all planned out, you’re probably wondering what your kids will eat for lunch. We want to help you with that, too.

A new school year is a great time to get your kids to try some new healthy foods! But let’s not get crazy — remember we have to ease them into it, right? Let’s be real. Most kids could eat a peanut butter and jelly sandwich every single day (or is that just mine?)

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Pack foods your kids will eat! 

Sure we’d love it if all our kids would eat carrots, broccoli, sliced turkey and edamame. But let’s face it, not all kids will eat this and they need nourishment for school and after-school activities! Pack them a variety of foods so they have choices and be sure to include a couple items they already like.

We talk in the studio a lot about fueling our bodies for our workouts. Our kids need that fuel, too, so they can perform their best at school!

Let your kids pack their lunch. 

From kindergarten to 12th grade, each kiddo can help even if it’s a small task! Find a way they can be a part of choosing healthy foods for their lunchbox and feeling like it was “their idea.” 

Make it fun!

 Use bright or seasonal muffin cups to separate foods. Add toothpicks or make mini fruit kabobs. Send along a sweet card or note to make them smile! My kids love a funny joke, so I buy a couple books with tear-out lunchbox jokes, and I send one each day with a simple, “I love you!”

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What to pack!

1. Protein.

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butters (great for dipping, too), beans, hummus or hard-boiled eggs.

2. Whole grains.

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

3. Colorful fruits and vegetables.

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

4. Sweet and salty snacks.

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

5. Hydration.

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars.

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Use this lunchbox prep time as a chance to connect with your children! Take time to ask them about school or their friendships. Encourage them, and of course, use this opportunity to talk about why we choose healthy, nutritious foods!

And remember, you’re setting an example for your family! These little ones are watching you — taking a little extra time to prepare your salads for the week can be a way of showing your family that you’re honoring your body with healthy foods at lunchtime, too!

Reflect on our verse for this week: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to this family meal plan and planning out healthy lunches for your family. We believe in YOU!

Blessings, 

Team TransFit

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CLICK the image to download the app! 

ABSolutely Committed for August

Happy August!

A new school year is about to begin, schedules are changing, and you are going to achieve your goals this month! This August we are focusing on committing to our goals! August is a perfect time to make a new exercise plan and commit to making 2016 your best year! Make exercise a priority and come join us in the studio! Whether this is your very first time or you have been a loyal client for years, we are so excited to get to spend this August with you! 

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Today is the day to realize that you are a product of your choices. Small choices you make each day become habits. Habits lead you directly into your goals! Goals are such an important part of your transformation because it gives you an idea of what you are working for in life. Your goals are made specifically for you and by you!  In addition to setting goals, we want to encourage you to have accountability partner. Let this August be a time that you use accountability in exercising, nutrition, and faith. Let this August be a time where you break down your bigger goals into daily habits and achieve your dreams! 

Make sure to download our NEW APP. This app will allow you access to recipes, workouts, inspiration, and allow you to sign up for classes directly through our personalized app. The app links directly though Mind Body so any credit you have will be carried forward. We are offering a middle school girls session beginning August 15. If you, your daughter, or anyone you know of would be interested in joining this session, you can sign up for the program on the new app! If you have any questions about the app or how to find categories within in the app, please email us at transfitathens@gmail.com. 

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Let's make this August one to remember! Stay ABsolutely committed to your goals- starting today! We believe in YOU! If you would like to meet with one of our trainers or nutrition consultants one-on-one please let us know. You can sign up for these 1-1 sessions on the TransFit app!  We would love to set up an opportunity to meet with you to help you reach your whole body health goals! Clean the slate, August is a new month!  

Blessings, 

Team TransFit

Client Spotlight: Shannon McKenzie

Client spotlight Shannon McKenzie is the perfect lead into our August theme of "Commit to Your Goals"!  Shannon has overcome many obstacles over the years, but by taking it one step, one day at a time Shannon has accomplished many of her whole body health goals. She explains below by simply putting one foot in front of the other, never giving up, and circling her goals and dreams in prayer she has been successful.

Let's all dream big about our goals for August and the the rest of 2016.  Here are 4 things to propel YOU reaching your goals !

1. Give your goals a deadline date

2. Write them down (journal)

3. Include others(have accountibilty partners)

4.Celebrate along the way!

Prayer is such an important part of transformation. In the studio, we now have a prayer box available. It is hanging on the back wall near the previous sign-in table and there are notecards laying on the table. If you have anything that needs to be prayed over, requests, needs, and goals please leave your prayer request in the box and our team will join you in praying over the request daily! 

Please read below about amazing Shannon McKenzie and her whole body health transformation. You too can achieve your goals and dreams when you take small steps daily which lead to BIG RESULTS! Congratulations Shannon! Keep inspiring all those around you! 

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"I have always struggled with my weight and self-image ever since I can remember. I was a competitive gymnast and a cheerleader in college, but never felt like I was as good as the other girls. Constantly comparing with how I looked I honestly picked up some bad habits. I began to eat very little if anything at all and this caused many health issues for me for years. After being on a roller coaster of weight fluctuating, I decided it was time to make a change in my life for my mental and physical health as well as my family and 3 children.

Exercise for me truly is medicine. When I miss a day of it I am not the same. I strive for 3 days a week in the Transfit studio and I enjoy running or walking on my off days. TransFit has taught me how to love me and embrace the body God made. Food is no longer my enemy but my fuel. Thank you to my cousin Rebecca Bishop for telling me about Caroline & TransFit and this awesome program and community of women. It truly has changed my life and I am forever grateful for the blessings that I have received from team TransFit!!"

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Shannon and her family have recently moved, but she will continue on this journal toward whole body health and participate in TransFit's Online Training Program! Body, Mind, & Spirit transformation can happen wherever you are as long as you have accountability and are committed to your goals! 

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Join us this August as we read through The Circle Maker. "The Circle Maker, explains that drawing prayer circles around our goals and dreams isn’t just a mechanism whereby we accomplish great things it’s a mechanism whereby God accomplishes great things in us.”

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Please let us know how we can help you reach your whole body health goals for this month! Download our new TransFit App or order a package from our website to start your transformational journey! 

Blessings, 

Team TransFit

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Healthy Gut Equals Healthy YOU!

Wow! We are off to a great start this week in the studio. You are working hard and making this second half of 2016 your best. We love seeing your positive attitude, determination, and willingness to give 100%! Thank you!  The summer is great time to try one of our new classes, to give your workout routine a kick! Who's up for a good challenge in our KickBoxing or KettleBell class? Or you can come release some tension and try our TransFlex class! Come join us Friday mornings at 6 AM for a FREE running group! In addition to working out, you know that nutrition is such a crucial part of your transformation. While I was in Arizona, I learned about the importance of your gut health and now I want to share some important information with you!

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The colon (gut) has at least 500 different kinds of bacteria! Wow! One of these bacterias is the bifidobacteria making up the majority of the "good" bacteria that is in your gut. This good bacteria is benefitted by the intake of probiotics. Probiotics can help your digestive track and help take up the space in your stomach that could be taken over by a less healthful product or organism. Probiotics can be found in foods that have live and active cultures. A great source of probiotics is found in yogurt, kefir, Kombucha, and sauerkraut.

It is important to choose yogurt products that are made with milk from cows that eat organic food. Additionally, try to choose yogurt or kefir that does not have any added sugars, colors, or flavors that have been added by heat after that were fermented. The best way to know if you are choosing yogurt that has the probiotics you need is to see if it has the LAC seal, standing for Live and Active Cultures. We encourage you to add more probiotics into your diet and then help the probiotics by eating more fiber, too!

Example of Greek Yogurt with Live & Active Cultures seal

Fiber is important for overall health, but it is found that around 90% of Americans do not meet the recommendation for dietary fiber. Women should work to eat 25 grams per day and studies encourage you to have 40-50 grams of fiber, in order to have optimal gut health. Adding fiber and probiotics to your diet can help the amount of probiotics in your colon, improving your health.

Here are some fiber-filled foods you can add to your diet! 

• Avocado- 1/2 cup serving size with 8 grams of fiber 
• Raspberries- 1 cup serving size with 8 grams of fiber 
• Lentils, cooked- 1 cup serving size with 15.6 grams of fiber
• Black beans, cooked- 1 cup serving size with 15 grams of fiber 

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In addition to your dietary needs, it is important to focus on your exercise, time spent resting, and the amount of sleep you get each night. As you know, exercise is such an important part of whole body health. Regular exercise can help you have a greater diversity of bacteria in your stomach. Sometimes we forget that rest is needed for whole body health. Stress can add to the amount of adrenalin your body gives off and therefore speeds up everything occurring in your body. As a result, adrenalin can cause your food to pass through too quickly and can lead to a negative impact on your stomach's health. Take time each day and week to add in time to rest. Lastly, a lack of sleep can alter your appetite and weight. You should try to sleep 7-9 hours each night. In order to improve your sleep, try to cut out fatty foods, alcohol, and caffeine before you go to bed and work towards eating at least three hours before you go to bed. 

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Enjoy these new recipes that add in more probiotics and fiber to your meals! 

Flora-Flourishing Meal in a Jar

• 1/2 cup Greek yogurt
• 1/2 cup plain Kefir
• 1 teaspoon real maple syrup
• 2 tablespoons whole grain oats
• 1 tablespoon chia seeds
• 1 teaspoon ground cinnamon, plus additional for sprinkling 
• 1/2 cup frozen mixed berries 
• 1 tablespoon sliced almonds or nut of choice

In a mason jar or bowl, combine yogurt, Kefir, syrup, oats, chia seeds, and ground cinnamon. Let stand 5 minutes.  Top with frozen mixed berries in jar or layer the mixture. Sprinkle with cinnamon and top with almonds. Refrigerate overnight or up to two days. 

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Barley/Farro Black Bean Salad

• 1 cup of barley or farro, cooked according to package directions 
• 1 15-oz. can black beans, rinsed
• 1/2 cup corn or edamame, (thawed if frozen)
• 1 roasted red bell pepper (from jar), diced
• 2 large garlic cloves, peeled and minced (about 3/4 teaspoon)
• 1/2 cup chopped fresh cilantro or Italian parsley
• 1 tablespoon red-wine vinegar
• 2-3 tablespoons lemon juice 
• 2 tablespoons extra-virgin olive oil
• Salt & freshly ground pepper, to taste 

Combine all ingredients in a medium bowl. Stir gently to combine! Enjoy! 

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Try to add fiber and probiotics to your diet this week. You can do it! If you would like to meet with our nutrition consultant, Katie Woodall, please email us at transfitathens@gmail.com to set up a 1-1, 30 minute session. This 1-1 session will allow you to talk about you specific nutrition, meal planning, give you new recipes to try, and a plan to succeed! Let's finish this week strong! Let us know if you have any questions! 

Blessings, 

Team TransFit 

TransForm Your Arms for Summer!

Sweet friends! Kelly and I had a wonderful trip to Arizona and enjoyed some time to recharge! I am looking forward to seeing you this week as we are back to summer schedule in the studio! On our trip, I learned some new workouts, exercises, recipes, and tips that I am so excited to share with you in the studio. I know you’re going to love them as we start the 2nd of 2016 strong!  

As we kick off July, let the TransFit Team help you get your FIRE back this week! Check the new July schedule to find the sessions that work for you! In addition to a TransFormer or Small Group Personal Training session, try one of our newer classes like TransFit KickBox, TransFit Kettlebell, or TransFit Flexibility and Core. Each day will be a completely different workout focusing on strengthening our muscles and boosting our metabolism!  We are also doing 1/ 2 hour 1-1 sessions throughout the week so please email us if you would like to add in one of these personal sessions! Let's make the 2nd half of 2016 YOUR best!!! 

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.

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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

Here are a few pictures of the exercises in the workout! We would love to see your pictures doing this workout! 

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Downward Dog- Move hands together in triangular shape and add a push-up! 

Forward Lunge with Lateral Raise

Plank Alternate Pulling Knees into Chest 

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Looking forward to seeing your strong arms this week at TransFit!  I would love to hear your favorite arm exercise! Please continue to sign up for sessions on MindBody. You can do that online HERE or through the app HERE.

Let us know if there is anything we can do to help you reach those goals for July!  

Blessings,

Team TransFit

Finishing June Strong- Amazing Client Spotlight: Vanessa Lawrence

Happy Thursday, sweet friend!

It has been such an awesome week in the studio as we finish out this month! This week we challenged each of you to try the TransFIVE sugar challenge. If you didn't get to try the challenge for these last days of June, give it a try for the start of July! It's never too late to start!

One of our clients, Vanessa Lawrence took on this challenge and saw such transformation, as a result! Vanessa is a wife, mother, nurse, and such a hard worker! She gives 110% in and out of the studio! She is dedicated to living transformed and has learned about the importance of accountability and dedication, even when it might be challenging! Read more about how her journey started and the progress she is continually making! 

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Vanessa Lawrence

I reached out to Caroline last August after seeing so many inspiring photos of her clients on her blog. Those ladies all looked like they were truly having fun in a positive, encouraging environment. The only time I had really felt that way with a group of ladies was on a pretty porch with some wine, cheese and bread, not doing planks!   

For quite a few years, I had been exercising regularly but could neither feel nor see any real changes in my energy level or strength, and the numbers on the scale seemed to head in the wrong direction. After reading more about TransFit and talking with friend, I realized that I had been missing a huge factor in my attempt to reach healthy goals; accountability. Who, besides that grumpy little voice in my head, really knew about that second bite of brownie, that bite (or two or three) of the kids' snacks, or that second helping of some gooey delicious dish at dinner? And unless it was something I had signed up to do, like a class at Canopy, exercising felt like a chore. I could easily find something else to do that seemed like more fun.

So, after beginning TransFit with my lifelong friend, Melynda, I began to establish that missing accountability factor. I signed up for a weekly session and weigh-in, had an accountability partner in Melynda, and such positive encouragement from Caroline. I truly knew it was time to start appreciating the body I have been given and all that it is capable of doing. The scales remained the same for the first few months, but my body fat percentage went down 3 points. I was developing a new enjoyment of exercise and even made time on vacation to visit those empty hotel fitness centers! After the Holiday Challenge through Transfit, I totally surprised myself by losing a couple of pounds during the time of year when I typically gain five to ten. Then came the Five Day Sugar Challenge. Guys, this was such a biggie for me! I was SO hesitant to join in this challenge. I kind of enjoyed my relationship with sugar! But, I quickly realized that my hesitation indicated that this might just be my problem area. I'm not a big dessert eater, although I should admit to all those bites of treats I would take at kids' functions (and with three kids, this ends up being A LOT of bites). I also began to take notice of all the sneaky sugars that were present in my diet; in my coffee, peanut butter, yogurt, salad dressings, the bread on my sandwich, that amazing dark chocolate, and that relaxing glass of wine. After a week of sticking with the challenge, I lost four pounds! And more importantly, I was sleeping better, feeling much more energy during the day, increasing my water intake and becoming so much more mindful of all my dietary choices. 

Since the sugar challenge, I have continued to be aware of all the sneaky sugars, reconsider a glass of wine, and decide if that treat is really worth the energy crash I would feel shortly after. My relationship with sugar has definitely changed for the better! I believe this awareness has made a huge impact on my fitness motivation. I'm feeling so much stronger and feel a renewed endurance with working out. I have never been a runner, other than a couple of two mile excruciating attempts. Over Spring Break, however, I surprised myself again and ran over five miles with some girlfriends! It was hard but I did it and felt so proud! I could totally picture Caroline giving me high fives along the way. Even more shocking to my husband, who knows better than anyone that I am not an early riser, I sign up and look forward to those 5:30 AM Transformer sessions! No other workout has felt worth it or inspiring enough to get me up that early. I am trying to get in three sessions a week at Transfit, and I still love my three classes at Canopy. One thing Caroline has encouraged us all to do is to focus on progress not perfection, and I remind myself of this daily. When I do extra reps of something that used to feel impossible, learn a new trick at Canopy with less struggle, achieve a weekly goal I have made for myself, and feel better in summer clothes, PROGRESS feels really good. 

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Here is one of Vanessa's Favorite Recipes! 

Healthy Crustless Quiche

Ingredients:

• 3 large eggs
• 3 large egg whites
• 3/4 cup milk (could use skim, 2%, unsweetened almond milk)
• 3/4 tsp salt
• 1/4 tsp ground black pepper
• 2/3 cup shredded cheese (any type you have on hand works)
• 1/4 cup diced onion
• 1/2 of red pepper, chopped (could use more or another pepper as well)
• 1 cup torn baby spinach leaves
• 1 clove garlic, chopped
• 2 Tbs grated parmesan cheese

Preheat oven to 350 degrees. In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and cheese together. Set aside. Heat a 10 inch oven-safe skillet over medium high heat. Add a small amount of olive oil, and salute onion and garlic until tender (2-3 minutes). Add the chopped pepper and cook another 3 minutes, stirring occasionally. Stir in the prepared egg mixture and spinach, then sprinkle with grated parmesan cheese. Bake for 45 minutes or until filling has set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving. 

This quiche makes great leftovers and could also be baked and then frozen. You could also add meat to it without altering the recipe.

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As June ends, we can begin to prepare for July! Check out the studio calendar and find classes to try this month! Continue to register for classes on MindBody online HERE or on the app HERE! 

The studio will be closed on Monday, July 4th! We will kick off July in the studio on Tuesday, July 5th! Prepare for the first week of July and get registered for your sessions!

Let us know if you have any questions! Enjoy your 4th of July! 

Blessings, 

Team TransFit

Finish Last Five Days of June feeling your best!!!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and for being so determined to reach your goals! We realize the summer can be a hard time to stick to any routine, but let's focus on the goals we set at the beginning of the month and give our best these last 5 days to achieve success in the last week of June!  

Today TransFit has updated and is re-releasing the TransFIVE Challenge. This 5-Day challenge focuses on eliminating sugar from your body and reviving your body, mind and spirit! It includes a 5 day meal plan, recipes, tips, daily inspiration and more!  We have updated the e-book with a new summer meal plan and new recipes! This is a great time to challenge yourself, as we finish out this month! You can do it!

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the fun and download the TransFIVE e-book (FREE for TransFit clients), plus be added to the TransFit Facebook group to join other ladies in this journey! We are so excited to encourage and inspire each other as we do this challenge together! To download the free ebook, use the code CLIENT at checkout and you will get it for FREE. 

Spend time this weekend preparing for your upcoming week through nutrition and exercise. You can create a weekly calendar and can plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book classes at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! You can see this upcoming week's studio schedule below! In addition to these sessions, we offer one-on-one personal training consultations and nutrition consultation by appointment. Email us at, transfitathens@gmail.com if you are interested! Continue to purchase and sign up for classes on MindBody. You can access MindBody online HERE or on the free app HERE. 

There will also be the Friday Running Group session with Lisa at 6:00 AM! It is FREE! We would love to see you Friday mornings! 

Let's finish this month strong! If there is anything we can do to help you, please email us! Enjoy this beautiful Friday and your weekend!

Blessings,

Team TransFit 

The Truth About Flexibility

We had another great week of sessions in the TransFit studio this week! Thank you each for bringing your best energy and positive attitudes each time you come to exercise! 

Flexibility and stretching are such an important part of our TransFit workouts! We love getting to spend our last five minutes together in the studio after a full body workout- lengthening our bodies and allowing our minds to focus on how to live transformed each hour of each day.  

Our new TransFlex instructor, Melynda McCutcheon, is a certified yoga instructor, and she wants to share with you just a few of the many benefits of stretching and flexibility.

Meylnda McCutcheon and Caroline Ward

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 To stretch or not to stretch?  And how often?  What is the answer?  Before I get to that, let’s take a stroll down old memory lane... Do you remember how you felt when you first started at TransFit?  Do you remember a goal you had that you thought was too difficult to reach, and yet now that you have accomplished it, you realize that it just took that daily progress toward better choices to achieve what seemed impossible? 

When I began Transfit, I knew that water intake was something I had to address immediately.  Trying to reach that goal of 100 ounces a day was tough!  I felt like I spent all day filling my water cup and running to the potty...and there were lots of days I didn’t reach 100 ounces, but I kept trying new things...a new cup, fatter straws, a pitcher of lemon lime water in the fridge...I tried every tip anyone gave me, and guess what?  Most days, I easily surpass 100 ounces a day and truly feel strange and lethargic if I don’t fuel my body with enough water, so that goal that seemed difficult at first is now a habit.

What about stretching?  When I tell you that it is vital to our physical health, it seems daunting to begin from scratch, doesn’t it?  But the answer is in leaning into progress, ladies.  The answer is in the effort to prioritize it for long enough for it to become a habit, a part of the routine of our summer days.  Here is some helpful information and tidbits to get you going on your journey toward more flexibility and better form in all of your workouts:

Studies have shown that daily stretching works better than one LONG stretch session once a week...it’s just like drinking water... I can’t drink all of the water I need for the week on Monday and satisfy my water goal that way.  As we stretch or workout, 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 and more flexible muscles.  Our stronger muscle tissue is also less prone to injury or strains.  This happens, though, a small amount at a time, so daily practice is the best and quickest way to see results in your flexibility and strength.

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Here are 3 reasons why stretching is essential for whole body health:

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 multiple 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.

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Melynda McCutcheon

To condition your muscles, attempt for 15-20 minutes a day of flexibility work.  We will post a few yoga workouts for you here soon, but in the meantime, you can work through 3-5 rounds of sun salutation followed by a flow through poses like Warrior I, II, III, and triangle pose.  After you complete that standing sequence, take a seat on the floor in a pike position and stretch for your toes with a flat back 2-3 times (Use a towel around the bottom of your feet and hold each end).  Finish up with some twists on your back...you can use the twists that our trainers guide us through at the end of TF sessions or any supine twist that feels good for your back.  My favorite is to lie down with my knees bent, feet on the floor about hip width apart.  I let me knees fall together to one side and turn my head to the other side with my arms out to my sides in a “T.”  Repeat on the other side.  As you go through this stretch routine, match your breath to each movement, inhale when you raise your arms, exhale when you forward fold, etc.  Through this attention to your breath, your body relaxes and warms up in the poses, not to mention the bonus benefits of a calmer mind and spirit.

Come join Melynda on the mat at the studio at a Transfit Flex class soon! TransFlex meets Tuesdays at 7:00 PM and Thursdays at 11:30 AM.  

On Your Mark, Get Set, RUN!

Happy Friday beautiful friend- we made it! Enjoy and give your best the last day of this beautiful week! Make each and every day count on your journey to total body transformation! Exciting news....next Friday 6 am come join us for our new Free Runners Workout! Please sign up for this session on Mind Body so we know you are coming! We will meet at TransFit parking lot at 6am next Friday! All friends are welcome to join! The TransFit Team wants to help you reach your whole body health goals and getting in extra cardio is always essential! All you need is your running shoes and a smile! 

If you are not a "runner" walking and jogging is just as important for your transformation. Meet below, Lisa Patton, our new TransFit Running Coach and Lisa tells us her Top 10 Reasons to Run below! Come out of your comfort zone and try out this new workout- walkers, joggers, runners, sprinters are all welcome as we encourage & inspire each other to be our best! 

Car                                            Caroline Ward & Lisa Patton

As we dive into summer, I am thrilled to come alongside you in your whole body fitness journey. I have meet many of you at early morning TransFit sessions and look forward to seeing more of your smiling faces during our Runners Workout. I am TransFit’s Running Coach, Lisa Patton, and running is my favorite way to get my cardio!

We are combining running with specific strength exercises that focus on glutes, legs, and core to get the ultimate cardio and strength workout. TransFit’s ideal location allows us the opportunity to take advantage of the UGA track. Our Runners Workout will start at TransFit with a walk/jog to the track. Using body weight strength exercises we will fire up muscles groups needed to be healthy runners. On the track we will get our hearts pumping as we build a strong cardiovascular foundation for our healthy lifestyle. A walk/ jog back to TransFit will cool us down and have us ready for essential stretches. 

Why run for cardio? Here are my top 10 reason’s Running is my FAVORITE CARDIO! 

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Lisa’s Top 10 Reason’s to RUN! 

Hebrews 12:1-2

“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 pioneer and perfecter of faith.”

10. To achieve goals! 

There is a variety of goals to be set for a run; finishing a workout, going farther, going faster, and more. As an added bonus, setting and achieving goals boost your confidence and self esteem!

9. To tone legs and butt! 

Not only is running an awesome heart pumping workout, it also serves as strength training for your legs and booty! When running your lower body carries your entire body weight and with each run your bones and muscles get stronger.

8. You can do it anywhere. 

At the park, in the city, in the neighborhood, or on the beach you can run. If the weather doesn’t allow, hit the treadmill.

7. Running burns serious calories. 

Typically running can burn an estimate of 100 calories per 10 minutes depending on pace. Jogging/Running helps us keep a healthy body weight. After a run be ready to fuel your body with healthy food choices.

6. Running gets you outdoors to enjoy God’s beautiful creation. 

God has giving us such an incredible world to enjoy. Even if your not going to stop and smell the flowers during your cardio workout, you can look around and smile and thank God for His awesome work.

5. Running reduces stress! 

Not that any of us have stress in our lives, but just in case please note: Minutes into your run your brain begins to release hormones that naturally improve your mood, making you calmer and more relaxed....YES, PLEASE.

4. Running can be family time. 

Your run can include the kids biking beside you or a chat with your husband about weekend plans. A run can look like a fun game of chase with the entire family. When its race time the family can be there cheering you on or running beside you.

3. Running is SOCIAL! 

It is amazing how much better you feel after a run with your friends. It’s a time to encourage each other, sometimes vent, and then encourage again. It’s a recipe swap and family activity planning. It’s also a chance to get to know someone new and make friendships that will always share a special bond.

2. Alone time. 

I know I just raved about running being fun with family and friends, but sometimes it also a time to be alone. A time to clear your mind, to be quiet, to think, to daydream, to pray, to listen.

AND MY NUMBER 1 REASON TO RUN... 

1. WORSHIP! 

God has giving us such amazing gifts; our bodies, our friends, our health, our minds, our world, our family. These are just a few of the things we are reminded of and can praise Him for on a run! 

“You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous” Psalm 139:13-14

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We would love to see you at our next running session! In addition to the running session, you can get your whole family involved in running! Try our new ebook- Kids Couch to 5K. This ebook features a couch to 5K program, runner's workouts, healthy snacks and recipes, and more! You can purchase the ebook online at the TransFit Athens shop. Email us at transfitathens@gmail.com if you have any questions! 

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Enjoy your weekend! Remember the June goals you have set! 

Try the runner's workout this weekend! Let us know how we can help you! We can't wait to see you in studio or on the track next week! 

Blessings,

Team TransFit

Jumpstart Your June- Client Spotlight on University Cancer & Blood Center

Hey, friends! Hope you are enjoying this week of sunshine and warm temps! It’s definitely feeling like summertime!

We had an amazing first week of June at the studio! We started off summer at TransFit with a bang!! New KickBox and Flexibility and Core sessions began, along with new Transformer and regular small group training sessions. We are also providing 1-1 sessions for those who would like personal training or specific goals.

The TransFit team wants to challenge each of you to try something new this summer! Sign up for a variety of classes and change up your normal routine. If you’re home with the kids this summer, we have Transformer and TransFlex classes on Monday, Tuesday and Wednesday evenings at 7:00 p.m., as well as early morning times. Our goal is to help provide you more opportunities for time in the studio with us to help you reach your transformation goals! Log into our MindBody app and find a new class that fits your schedule! You’re guaranteed to work different muscle groups and meet new friends!

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Today, we want to feature a group of clients who tried something new. We’re very proud of their commitment to whole body transformation at home and in their workplace, and we want to share with you their transformation stories!

Located here in Athens, University Cancer and Blood Center (UCBC) recently participated in TransFit’s corporate wellness program. More than 30 of their employees signed up for a 12-week journey to better health and nutrition!

TransFit’s Nutrition Consultant Katie Woodall visited the UCBC weekly highlighting a different nutrition topic at each session. Starting with the foundation of good nutrition, she also provided a plan for adding exercise to their everyday routine. The group covered topics like cleaning out the pantry/fridge, eating healthy on-the-go and at restaurants, meal prepping, the shopping pathway at the grocery store and much more.

Participants received weekly meal plans that also included grocery shopping lists and recipes, as well as, an exercise plan for each week. This group was always up for the challenge! We challenged them throughout the program to food journaling, eating more fruits and vegetables, and drinking up to 100 ounces of water. Of course, prizes were involved for challenge winners and at the end of the program for individuals with the most progress!

But one of the keys to their transformation was accountability, and UCBC understood that for their employees’ success with the program! Participants weighed in each week to help them stay on track with their progress and toward reaching their goals. At the beginning and end of the program, we took body measurements, including body fat percentage and body mass index (BMI).

We want to highlight a few of their successes…

Josh

Lost 22.8 pounds, 4.2% body fat & reduced his BMI 3.1 points!

Pam

Lost 18.2 pounds, 13.5 inches, 3.6% body fat & reduced her BMI 2.9 points!

Lyndie

Lost 9.2 pounds, 8.75 inches, 2.7% body fat!

Tessa

Lost 9.4 pounds, 15 inches, 3.6% body fat!

Tracy

Lost 17.6 pounds, 18.5 inches, & reduced her BMI 2.9 points!

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One of the clients, Pam, had incredible results that she wanted to share. 

"When our physicians presented the opportunity for our office staff to have nutritional counseling, I jumped at the chance to participate.  The idea of having someone provide a meal plan with recipes really appealed to me and I was tired of the excess weight that I had gained.

I am fortunate to have a husband that was willing to try the meal plan and have my food ready when I came home each day so that was helpful, but I did the prep work on Sunday and found that to be an exciting part of the week.  I found myself being more aware of the nutritional value of the items that I was purchasing and started buying a variety of vegetables and fruits.  I also found that I was sleeping better and had more energy since giving up processed items and diet drinks.  I enjoyed getting back to walking and having the energy to do my 3 miles several times a week.  My biggest accomplishment was finding that my lab work and blood pressure had returned to a normal result when I had my physical near the end of our 12 week plan.  This was so exciting to me since diabetes and heart disease are illnesses in my family history.  I felt like a winner!

I have continued to be aware of my dietary intake and still have a few pounds to lose before I look to maintaining my weight, but I feel that this goal is attainable.  I still enjoy my morning smoothies or yogurt parfait for breakfast and love my crockpot recipes for our supper.  I am so glad that I have all of my meal plans, recipes, and nutritional information that we received to use as my guide as I continue this pathway to healthy living.  I'm grateful to our physicians for getting this program in the work place and for my coworkers that provided encouraging words along the journey."

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Many others were committed to the 12-week program! They attended weekly nutrition sessions and weigh-ins, food journaled and exercised regularly. Individuals with success toward their transformation goals were consistent with good nutrition and exercise and had amazing results!

We are proud of each of them for trying something new, whether it was exercising or incorporating nutritious foods into their everyday lifestyle. UCBC and their program’s participants recognized the value of whole body health and made a commitment to honor their bodies with better nutrition. TransFit helped by giving them a plan, extra motivation and encouragement, and most importantly accountability!

Do you own a business and want to learn more about TransFit’s corporate wellness programs? Email transfitathens@gmail.com for more information. We would love to help your employees transform in reaching their whole body health goals!