Tips to Staying Healthy During the Holidays

Almost Merry Christmas! We are so thankful for you and the continued support of TransFit and our community. Let's finish 2022 stronger together in body, mind, and spirit! We have some exciting January news so stay tuned... but for now, we keep our focus on the real reason for the Holiday Season, Jesus. He is here to give us hope, joy, and true peace.  Breathe in His goodness and love as you enjoy your holidays.  

In the midst of the holiday festivities, it can be easy to fall off track, however; when you reach for that second Christmas cookie, REMEMBER your goals and know that you can stay focused and finish 2022 strong! We want to remind you of these 3 tips daily to help you stay on track this Holiday Season:
 

1. Portion Control is key. Be mindful of how much you are eating of everything. Choose a smaller plate or only eat 3/4 of what you out on your plate. 

2. Everything in moderation. Eat slowly and in moderation. Maybe skip the rolls and mashed potatoes, instead choose a sweet potato and turkey, vegetables, and cranberry sauce. Enjoy the flavors of your plate this year, chewing slowing and mindfully.  

3. Move your body as a form of worship over the holidays: Be ready to be flexible, your usual workout time may not work, so try a new time or to fit in your movement somewhere else in your schedule. You can make time to move your strong body this holiday season.

It’s as easy as 1, 2, 3! Your hard work and commitment to whole body health and wellness will pay off! Let's keep our focus! We believe in you!

We are encourage you to set one more GOAL this year.

In addition to your nutrition and exercise goals this month-- set one NEW goal this December:

keep your focus on Jesus.

Amidst the craziness of the holiday season, you can stay focused! Breathe in the goodness of His love and grace for you. You can't control all of your circumstances, but you can believe in the God who loves you unconditionally, and you can keep your focus on Him this season! .
Take time this week to inhale in love, and exhale holiday stress.  Attempt these yoga poses to strengthen your bones and nourish your body.

Lower Back Pain?
Here are some stretches to loosen those tight muscles. Remember to breath intentionally when flowing through these poses. Low back pain can come from tightness in the top of the glutes. Think about it... your leg muscles are some of the biggest muscles on our body and when they are tight, they pull on everything else to compensate. These stretches as well as a foam roller or tennis ball on the top of the hips and glutes can work wonders for your lower back!  

Walnut-Crusted Pork Tenderloin

• 1 pork tenderloin

• 1 Tbsp. paprika

• 1 Tbsp. garlic powder

• 1 Tbsp. onion powder

• 1.5 Tbsp. mustard powder (I used regular mustard because I was out!)

• 1 tsp. pepper

• 1 1/2 tsp. salt

• 1/2 cup walnuts, chopped

Preheat oven to 375 degrees. Wash the pork tenderloin and pat it dry with paper towel. Mix the dry ingredients together (except the walnuts) and then rub all over the tenderloin. Next, cover the pork with the chopped walnuts (save just a few of the walnuts). Lightly spray a baking pan with olive oil spray and then place the tenderloin in the center of the pan and roast for 30 to 35 minutes. All ovens vary, so just check the pork with a meat thermometer to ensure it’s done (145 degrees). Serving suggestions: serve a few slices over a bed of your favorite greens sprinkled with the remaining chopped walnuts. Drizzle with your favorite vinaigrette dressing & enjoy!

Nutrition Consulting

We would love to meet with you 1-1 to discuss your nutrition goals! Email us at transfitathens@gmail.com to set up a nutrition consultation with one of our Nutrition Consutants today! Your consultation will consist of a body comprehensive evaluation and a 1 week meal plan based on your personal nutritional goals!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase! 🌟

Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

Thank you for all that you do by being such an inspiring woman in the community! We are truly stronger together.

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

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

Blessings, 

Team TransFit

Mediterranean Diet

Happy Friday! This week was AWESOME at both studios. We love seeing the progress and determination that is being put forward to Transform at Home and Transform 30! The community at TransFit is inspiring and that can only happen with you! Thanks for the hard work. 💪

Lots of questions in sessions this week about the Mediterranean Diet! While it is a diet, following this way of eating is more of a lifestyle than a diet. The Mediterranean Plan is based around eating in moderation and giving your body the nutrients, it needs daily though whole foods. Below are some lists of food groups as well as all about the Mediterranean diet and how YOU can incorporate it into your weekly meal plan.

What is the Mediterranean Diet?!
As you can imagine, the diet is composed of foods that can be found along the shore of the Mediterranean Sea. Ranging from veggies to red meat to yogurt this diet is full of bright colors and delicious flavors. Some of the main food groups as listed below.

• Fruits, vegetables, whole grains, nuts ad legumes all minimally processed and grown locally preferable.

• Olive oil as the principle source of fat

• Cheese and Yogurt consumed in low amounts

• Red Meat (high quality) consumed infrequently and in low amounts

• Fresh fruit for desserts and sweets containing added sugar only eaten a few times a week

• Wine consumed in low to moderate amounts, with meals

Easy Ways to Incorporate A Mediterranean Diet Into Your Life

 It all starts with small changes. You can start with the changes you think will be easiest for YOU first.

• Switch from butter or margarine to olive oil. Olive oil is great to cook with or fry an egg in a pan with! Another great way to incorporate this healthy fat into your meals is to replace cream-based salad dressings with an olive oil dressing. Some great ingredients make your own salad dressing with are vinegar, Dijon mustard, parsley, garlic, oregano, and lemon.

• Eat nuts and olives as snacks. This is a great replacement for a processed snack.

• Replace bread with whole-grain products. A popular, sprouted grain bread is Ezekiel 4:9 Bread. This bread combines 6 grains and legumes that create health benefits you normally cannot get from breads, pastas, and cereals including amino acids, protein, vitamins, and fiber. Other whole grains that are awesome are bulgur, barley, farro, and couscous.

• Begin each meal with a salad. This way you become more full-on greens! Choose crisp, dark greens and add lots of color!

• Eat more legumes! This includes lentils, chickpeas, beans, and peas.

• Eat lean meat.

• Cut out sugary beverages.

• Seek out the best quality food available.

• Farmer’s markets are an EXCELLENT source of locally grown and in season foods. While farmers markets aren’t open now, buying produce in season allows for cheaper and more nutritious fruits and vegetables.

• Lastly Mediterranean meals are most often shared family style!

Classic Greek Salad

Ingredients:
Serves 4
Prep Time: 20 Minutes

• Red onion

• Kosher salt

• ¼ cup red wine vinegar

• Zest and juice of one lemon

• 1 teaspoon Oregano

• Ground pepper

• ¼ cup extra-virgin olive oil

• Grape Tomatoes

• 1 cup Kalamata olives

• 5 Persian cucumbers

• 1 4-ounce block Greek feta cheese

Directions:
 

1. Whisk the vinegar, lemon zest and juice, honey, dried oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
2. Whisk in the olive oil in a slow, steady stream until emulsified. Add the tomatoes and olives and toss.
3. Peel the cucumbers, leaving alternating strips of green peel. Trim the ends, halve lengthwise and slice crosswise, about 1/2 inch thick; add to the bowl with the tomatoes.
4. Add red onion to the bowl and toss. Drain the feta and slice horizontally into 4 even rectangles. Divide the salad among plates.
5. Top with the feta and oregano; drizzle with olive oil and season with pepper.
6. For extra protein add chicken or shrimp on top!

Grilled Salmon Kabobs

Ingredients:
Serves 8
Cook Time: 60 Minutes

• ½ cup tzatziki sauce

• 1 lemon, zested

• 1 tablespoon lemon juice

• 1 pound salmon fillets, cut into 1 inch cubes

• 2 cloves garlic, minced

• 1 tablespoon olive oil

• 1 tablespoon dried oregano

• 2 medium green bell peppers, cut into 2 inch pieces

• 1 pint grape tomatoes

• ½ red onion, cut into wedges

• ¼ cup feta cheese

• More tzatziki sauce for serving

Directions:
 

1. Combine tzatziki sauce, lemon juice, and lemon zest in a bowl. Add salmon, toss to coat, and marinate in the refrigerator for 15 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil the grate.
3. Combine garlic, oregano, and olive oil in a bowl. Add green peppers, red onions, and grape tomatoes.
4. Beginning and ending with salmon, thread salmon, grape tomatoes, red onions, and green peppers onto 8 skewers.
5. Cook salmon skewers on the hot grill until fish is opaque in color, turning every 5 minutes, about 15 minutes total. Top with feta cheese and extra tzatziki sauce.

We are partnering with Performance Ready Nutrition

We are so excited to help you with your whole body healthy journey. We will be carrying Grab and Go items from PR Nutrition and in February will have a cooler to store the full meals for pickup. Check out the Website here and get excited!

Bible Study
Interesting in joining Bible Study? Next week is only the second week! We'd love for you to join us at 12 pm on Wednesdays! We are studying Kelly Minter's book Encountering God! It is a wonderful book regarding how to keep God in your life in the day to day!

Full Schedule Starts Next Week
New sessions at TransFit Athens & TransFit Oconee. New 1-1 availability times, Small Group Training 10:30am Daily, Afternoon Open Strength, and new evening Tuesday Yoga. Check the TransFit App for updates. Please schedule your sessions in advance. 

Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one. Check out our website for blogs, inspiration, recipes, workouts, and more! We are excited to serve you! 

Blessings, 

Team TransFit

1 on 1's

Hello, December!

We know how busy and stressful the holidays can get. Despite the craziness, we encourage you to still make time for the things that bring you joy and truly transform your life-- faith, family, and fitness! 

One-On-One Personal Training and Nutrition Consulting

If you find yourself not being able to join our normal classes throughout the week, don't worry! We have several AWESOME personal trainers and nutrition consultants who are here and ready to help you continue to reach those goals and finish 2020 strong!

Your personal training and nutrition sessions are scheduled and shaped UNIQUELY for you to help you reach YOUR goals. We can't wait to work with you!

Questions about Running? 
Personal Trainer and Running Coaches Lisa Patton and Callie Davis can meet with you 1-1 to help you with your running goals.  Reach out to them with any questions.

Let's have a great LAST MONTH of 2020! We can FINISH STRONG TOGETHER! We can’t wait to encourage you in the studio and at home, virtually!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

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

Blessings, 

Team TransFit

COSTCO Recommendations

How exciting - COSTCO is open right here in Athens!!! Located off the Oconee Connector next door to Hobby Lobby, Costco is a global warehouse retailer that works to provide great prices without losing the quality of name-brand products.

We did some field research 😉 and are sharing some of our favorite finds with you in this email! Try out these great healthy options soon. We would also love for you to send us some of your finds too for us to share!! 👍 We will be creating a new page and link on our website where you will be able to reference Costco and other grocery story healthy finds to serve you!

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Pumpkins Seeds

Frozen Roasted Root Veggie Mix

Dark Chocolate 

Chickpea Pasta

Almond Flour Crackers

Siete Almond Flour Tortillas

Kirkland Organic Whole Cashews

Organic Chicken Sausage

Organic Chicken Breasts

Keto Cinamon Roll Muffins

Kirkland Supreme Cauliflower Crust Pizza

Organic Sprouted Rolled Oats (GF)

The produce and vegetables at Costco are very cost effective. Stock up on in-season produce this holiday season! We will up date our website page moving forward so we can all share our healthy finds! We are stronger together!

🎁Surprise! The Perfect Christmas Gift!🎁

We are so happy to offer gift cards at TransFit! These gift cards can offer any number of large group personal training sessions and are fantastic Christmas, birthday, or thank you gifts! Grab one in studio today or email us below requesting one for pick-up!

Stay faithful, friends, we can keep strong in Christ in the everyday! Remember it is the small steps forward daily that lead to the big results over time. We are all work in progress.
 

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

Let us know how we can serve you! We are so excited to finish 2022 stronger together! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

New Transformation Program

What amazing week! We have been able to celebrate birthday's, Christmas coming, and YOU! You have gone above and beyond this week! We are so proud of your hard work. Let's all stay committed to staying STRONG for the last few weeks of 2021!

Speaking of STRONG, we also want to start 2022 rising strong! TransFit is so excited to announce our new RISE TOGETHER Weekly Wellness Program led by Lea Wallace, Integrative Health Coach. If you were able to come to our lunch-and-learn in November, you heard Lea talk a lot about hormones. If not, below we recapped some tips and her talk is on our YouTube Channel!

January 10th, Lea will be starting our new Rise Together Weekly Wellness Program. 

The faith-based program will be a rolling group that meets once a week in an encouraging, educational, and uplifting environment. The program will be available via zoom if you are unable to come to the studio. We will cover a wide range of topics that relate to our health and wellbeing, while also creating space for dialogue, sharing, and questions. We believe that health is personal, but it doesn’t have to be lonely. Long-term success in your health journey is often accomplished when it is done alongside other like-minded individuals. This group will allow you the accountability and space to explore your own health journey and make small changes that will add up to big results. We will start each week with optional, private weigh-ins, followed by educational content and teaching and a time for discussion and questions. We will revisit goals at the start of each month, so new friends can jump in at any time!

Topics: 

• Goal setting, determining your WHY

• Power of Routine, Setting New Habits

• Why diets don’t work/Creating a plan for long-term success

• Exercise - what type is best for your body

• Meal planning and meal preparation

• Blood sugar balancing

• Crowding out rather than cutting out

• Sugar & Conquering cravings

• Plant-based eating

• Supplementation

• Emotional eating 

• Stress Management and Self Care

• Deciphering food labels

The group will meet weekly on Mondays 11:30am-12:30pm and clients will sign up for 1 month at a time. Please email us here is you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your Program today.

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Notes from the lunch-and-learn on Transforming Your Hormones! 

When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. 

Hormone imbalance may look like:

-  Infertility and irregular periods

- Weight gain or weight loss– that is unexplained and not due to intentional changes in your diet

- Depression and anxiety

- Fatigue

- Insomnia

- Low libido

- Digestive issues

- Hair loss and hair thinning

- Hot flashes and night sweats

- Brain Fog

- Causes of hormone imbalance may include: Blood sugar imbalance

- Poor gut health

- Inflammation caused by diet and lifestyle

- High levels of sustained stress

- Lack of sleep and rest

- Genetics

- Aging

- Toxicity 

Natural Ways to Balance your Hormones: 

- Balance your blood sugar

- Eat whole foods, mostly plants

- Increase your levels of Magnesium and Vitamin D

- Consider adding organic soy products to combat hot flashes

- Get 7-9 hours of quality sleep

- Find new ways to decompress and destress

- Balance your HIIT and cardio workouts with low impact exercise

- Address toxins in your home

Do You Want To Discuss Your Goals?

Here at TransFit, we love encouraging you in the studio as you work toward achieving your personal goals! Our trainers would love to meet with you for a FREE “goals” check-in, whether you have reached your goals or want to make new ones! Email us at transfitathens@gmail.com to set up a time with one of our trainers or Registered Dietician to talk about your specific goals!

Check out these AMAZING holiday recipes to try!

Ingredients
- 5 sweet potatoes, peeled and cubed
- 4 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 1/2 cup raisins
- 1 cup shallots, finely chopped
- 2 tablespoons butter
- 1/2 cup pecans, chopped
- 1/2 cup maple syrup
- Salt and pepper to taste

Directions
- Preheat oven to 350 degrees.
- Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, and shallots.
- Spread sweet potatoes in a single layer 9x13 inch baking dish.
- In a skillet over medium heat, melt butter.
- Add pecans and stir until fragrant, about 3 minutes.
- Add maple syrup and stir until most of the liquid has been absorbed, about 3 minutes.
- Top potatoes with pecans, cover with aluminum foil and bake in preheated oven for 50-60 minutes or until tender.
- Enjoy!

Ingredients
- 3 cups lightly packed spinach
- 1/4 cup Quinoa or Farro
- 1/2 cup cooked sweet potato
- 1 small or medium apple cut into chunks
- 2 tbsp pumpkin seeds
- 3 tbsp dried cranberries
- 3 tbsp chopped walnuts or cashews
- 1 tbsp goat cheese
For 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 the cooked and cooled quinoa,
sweet potato, apple chunks, pumpkin seeds, 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 it in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.
- Enjoy!

December News to bring JOY!

Bible Study Wednesday will start back in January 2022:

It's never too late to join our TransFit Bible Study. Join us Wednesday's in January to renew your mind, learn God's word, and be encouraged! We will be starting "Discerning The Voice of God" mid January.

Stay faithful, friends, we can keep strong in Christ in the everyday! Remember it is the small steps forward daily that lead to the big results over time. We are all work in progress.

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

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

Blessings, 

Team TransFit

How to Enjoy a Healthy, Happy Holiday

We are so grateful for you! This week will provide us with the perfect opportunity to give thanks for all things - especially the opportunity we have to live our healthiest life in Christ. Wear your Holliday clothes, colors, and bells as we celebrate with our favorite strength, HIIT, and yoga sessions. Friday at 9:30am will be a candle light yoga.🎄

♦️TransFit Athens & Oconee will be open over the next 2 weeks with a modified schedule, please check the app for updates holiday hours. Please book your workouts in advance.♦️

 We can stay on track this Christmas season! We challenge you to do get your mile in daily and nourish your body with vegetables each day this week! December Challenge - You can do it!

During Christmas and New Years, the main idea is to remember MINDFULNESS. You do not have to avoid dessert completely, but focus on being mindful with your portions. Moderation is the key! Decide ahead of time which treat you want to have, and then decide which you could give up. Make healthy swaps and enjoy victory over your decisions. 

Below are 5 Christmas Tips to help you have a healthier Holiday!

5 Healthy Holiday Tips

1. Make a list (actually write it down) of why you started your fitness journey in 2022 and read it before going to your party or enjoy a meal over the holidays! Keep your goals you set at the beginning of the month in mind! 

2. It is okay to say "NO" to all the food pushers. You don't have to try everyone's famous recipe or try each of the foods that are sitting out. Smile kindly and fill your plates with vegetables and foods in moderation.  Tell a friend your goal or plan for the holidays. Accountability is key for success. 

3. Portion control is key. Be mindful of how much you are eating of each dish. Everything adds up quicker than you may think.

4. Remember everything in moderation and eat slowly! For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, so that you can have a smaller piece or just a few bites of pumpkin pie. Enjoy the flavors of your plate this year. Chewing slowing and mindfully.

5. Move your body as a form of worship over the holidays: Be ready to be flexible, your usual workout time may not work, so try a new time or to fit in your movement somewhere else in your schedule. You can make time to move your strong body this holiday season. Prioritize your movement time this season. Shift your mindset from “I have to workout because I ate too much” to  “I get to workout so I can serve my loved ones well”.  If we are not taking care of ourselves and our bodies, how can we love others well and live fully for Christ? Fitness is not only about how you look but how you LIVE. 

   Sweet friend, let’s forget about perfectionism over the holidays and go into the holidays with a mindset shift. Think differently going into the holiday season. Make a positive shift, finishing 2022 strong. You can make time to move, you can eat healthy and have treats in moderation, not the all or nothing mentality.  Today, get unstuck in the performance and perfectionism culture. Our primary motivation is to honor the body God gave us.

Brined & Roasted Turkey

from Fire and Flavor

Ingredients:

• 1 (12-14 pound) turkey, neck and giblets removed and rinsed

• 1 package Fire & Flavor Turkey Perfect Brine Kit 

• Cotton string for tying

• 2 tablespoons canola oil

Directions:

1. Brine turkey according to package directions. If using liquid brine, remove turkey from brine and pat dry. Allow turkey to sit at room temperature for 30 minutes before roasting. Preheat oven to 500°F. Place turkey on a roasting rack set inside a rimmed roasting pan or sheet pan. Tuck wings underneath bird and tie legs together; rub generously with oil.

2. Place turkey on lowest level of oven and roast for 30 minutes. Lower oven temperature to 350°F and continue roasting until meat thermometer inserted in thickest part of breast registers 165°F, about 2 – 2 ½ hours.

3. Allow turkey to rest for 20 minutes before for carving.

Roasted Maple Cinnamon Sweet Potatoes

Ingredients:

• 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes

• 1/4 cup maple syrup, divided

• 1/4 cup extra-virgin olive oil, divided

• 2 teaspoons kosher salt, plus more for seasoning

• 2 teaspoons of cinnamon

• 1 teaspoon freshly ground black pepper, plus more for seasoning

• 4 large shallots, peeled and thinly sliced

• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees.

2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper, and 2 teaspoons of cinnamon. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.

3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.

4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

Superfood: Green Beans with Pomegranates and Toasted Walnuts

Ingredients:

• 1/2 cup walnuts

• 1 pomegranate, seeds only

• 1 1/2 pound green beans (haricots, verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

Vinaigrette Dressing

• 2 tablespoons flax oil, or olive oil

• 2 tablespoons coconut vinegar or apple cider vinegar

• 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion

• 1 teaspoon dijon mustard

• 1/2 teaspoon sea salt

• 1/4 teaspoon pepper

Directions:

1. To toast walnuts, heat a sauté pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.

2. Seed pomegranate.

3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.

4. Pour 2-3 inches of purified water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.

5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Healthy Twix Bars 
By Anna Marion Block (follow her @theblockbalance)

Ingredients

• For the shortbread base:

• 1 ½ cups packed fine blanched almond flour (I use Bob’s Red Mill)

• 3 tablespoons melted and cooled coconut oil

• 2 tablespoons pure maple syrup

• 1 teaspoon vanilla extract

• ¼ teaspoon salt

• For the peanut butter layer:

• ⅔ cup drippy natural almond butter (crunchy or creamy works)

• 1/3 cup pure maple syrup

• 1/4 cup coconut oil

• 1 teaspoon vanilla extract

• 1/4 teaspoon sea salt

• For the chocolate layer:

• 3/4 cup chocolate chips, dairy free if desired (lily’s)

• 1 tablespoon coconut oil

Instructions

1. Preheat oven to 350 degrees F. Line an 8x8 inch square pan with parchment paper. It’s important to use an 8x8 inch as a 9x9 inch pan may be too big.

2. In a medium bowl add the almond flour, coconut oil, maple syrup, vanilla extract and salt. Mix together with a fork until it forms a nice thick crumb texture. Add to pan and use your fingers to evenly press down into the pan. Bake for 10 minutes. Allow crust to cool for 10 minutes before adding caramel.

3. Next make the peanut butter caramel layer: Add the peanut butter, maple syrup, coconut oil, vanilla extract and sea salt to a medium pot and place over medium-low heat for approximately 2 minutes until caramel starts to slightly bubble, stirring frequently. Pour over slightly cooled crust. 

4. Place in fridge for at least 30 minutes-1 hour to completely harden the peanut butter. It shouldn't take longer than this, but if you are impatient, just place in freezer for 15-20 minutes, this should speed up the process.

5. After 30 minutes or so, make the chocolate layer: Add chocolate chips and coconut oil to a microwave safe bowl and microwave on high in 30 second increments, stirring in between until chocolate is completely melted. If you prefer, you can also melt the chocolate and coconut oil in small saucepan over low heat.

6. Pour over the caramel layer and tilt pan side-to-side to evenly distribute the melted chocolate. Place in fridge for at least 20 minutes until chocolate is completely hardened and bars are cooled.

7. Remove bars from pan and cut into 16 bars (that resemble twix bars). To do this, cut entire pan of bars in half, and then cut each half into 8 (1-inch) bars (not squares!), so you’ll end up with 16 bars. Enjoy! Bars should be kept covered in the fridge until ready to serve.

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🔹TRANSFORM 30 PROGRAM 🔹

JANUARY 2023 will be here! Get excited and ready to transform. We have a new Transform at Home Program rolling out, a new Transformed by Prayer Devotion, new sessions and times, bible study, and Lea Wallace will start back our January Accountability Group. Stay tuned for exciting details.

We can finish December strong together! Let’s NOURISH our bodies, minds, and spirits for the rest of this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed! 

🎄We will have sessions next week with a modified schedule. Please check the TransFit App for Christmas week schedule! 🎄

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

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

Blessings, 

Team TransFit

Holiday Tips and Merch!

Still looking for something for your loved one for Christmas? Give them the gift of health! ❤️💪 Last week we gave you our COSTCO favorite things... now we give you some of our TRANSFIT favorite things! We are bringing you the ULTIMATE TRANSFIT GIFT GUIDE. Follow us on Instagram @transfitfashion or email us with item inquiries! 

🎶These are a few of my favorite things🎶

Lululemon Yoga Block

Lululemon Yoga Mat

Pace Rival MR Skirt
(available in regular and long)

High Neck Run and Train Tee

Lululemon Yoga Mat Towel

Mono B Leggings

Lululemon Primaloft Vest

Lululemon Rival MR Skirts
(available in tan, navy, red, and black)

Give Them the Gift of Health!

We have the gift that keeps on giving -- a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! But 4 sessions for $80 and get the 5th one free! 

You can purchase gift certificates in the studio or email us by clicking the link below!

Save this Holiday HIIT!

Try this fun HIIT workout to sparkle and shine this holiday season! 

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Finish the year strong and BELIEVE you can achieve anything you set your mind to. We love encouraging you in the studio and virtually to live transformed!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

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

Blessings, 

Team TransFit

December Client Spotlight - 75 Hard Challengers

Today the spotlight is on three beautifully created, endurance-strong, inspiring women:

Lisa Irvin
Traci Britt
Maggie Eterno

We hope to encourage you, to go ALL IN the last 5 weeks of 2022. Anything is possible, when you believe. These ladies completed the 75 Hard Challenge over the last 3 1/2 months! We could not be prouder of the mental triumph. 75 Hard is a transformative mental toughness program! It takes grit, fortitude, perseverance. 👍 Here are their experiences to INSPIRE you mentally, physically, and spiritually as we enter this full and exciting time of the year!

Lisa Irvin

Lisa day in and day out has been consistent. You will see her encouraging other ladies in TransFit and out walking the streets of 5 Points. She has clocked some miles these past months. Consistency is what leads to transformation over time.

“When I first heard about 75 Hard, I thought, “no way I can do that”. After going home and thinking and praying about it, the next morning I was all in!
At first, the two workouts a day were rough. Then the gallon of water was hard, but after a few weeks, it all became a part of my daily habit, and it was much more “doable”. Having a support group of others doing it together was huge! It made the hard days, much better, and was very motivational.
The program made me realize that anything you set out to do is possible, if you put your heart into it and make a commitment to accomplish it. Honestly, I was a little sad when it was over, but it gave me healthy habits that I can and will carry forward in my daily life!”

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Traci Britt

Traci loves a challenge and she attacked this one head on! We love her attitude of “doing hard things” makes me stronger. She was the greatest encourager along the way- we are so much stronger together!

“Why did I do the 75 Hard challenge? Honestly, I just love a good challenge and I thrive on to do lists and pushing myself out of my comfort zone.

I based my 75 Hard Challenge on the acronym for SACRED
Stillness to know God
Attentiveness to hear God
Cruciformity to surrender to God
Revelation to see God
Examine to return to God
Doxology to thank God

This is from a book and bible study by Ann Voskamp called Waymaker. Some of what I learned was to turn to God and savor Him. I was determined if I was in need or want, I would turn to Him first. Attach to Him! God aches over any distance between us. “Sacrifice isn’t giving something up…it is detaching from one thing to attach to something greater.” I used this challenge to attach myself even more to Him. So getting more of Him was the best thing I got out of the challenge…the hardest thing was turning to Him when I was craving foods I couldn’t have or tired and falling asleep trying to knock out my reading or having to chug my water for the day. Remembering He can and does give me everything I need; He can fill me and satisfy me more than anything. I have to be reminded of this daily. It truly taught me I can do hard things and be thankful and give Him all the praise!

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Maggie Eterno

"Earlier this year, I had a friend who did the 75 Hard Program. As I watched her complete it, it was inspired me. But honestly, I didn’t feel like I had the time to get it done.

Each year I choose a word that I feel the Lord has placed on my heart and this year, I chose the word healing for 2022. I’ve been battling a battle with anxiety and panic attacks for 18 years, but also within the last year I began to experience many other health issues. My gut was a mess, my anxiety that I had learned to manage and control had come back and I was experiencing really bad inflammation and neurological issues.

The first half of the year, things got worse instead of better and I questioned God. Why did you place this word on my heart? All of my symptoms were so much worse.

As I listened to a business podcast I normally listen to, the subject was on brain health. They had the brain doctor on the podcast and he shared how aspartame and Sucralose are poison for your brain. The entire time, I felt a tug on my heart. You see, years ago, I switched to all sugar free and diet products. I switched after I hired a fitness coach to help me reach my personal physical goals. I realized I could eat more and still get all the sweets while allowing my foods to fit into my diet plan which was counting macros.

As I listened to the podcast, I felt the Lord say, “Maggie, do you want healing? You have to do your part.” I immediately knew what he was asking me to do. So as I started my 75 Hard journey and within my plan, I also cut out all fake sugars.

Three weeks into the program, I went on a retreat with my new small group. So much of this experience was out of my comfort zone. Normally it would all send me in an anxious spiral. After reading the book, The Miracle Morning, I began doing affirmations and the mental strength I was gaining helped me choose to go on this retreat. I kept calling it my miracle weekend. And the weekend was just that! Between choosing to take my thoughts captive and choosing to trust that the Lord had already gone before me, I experienced a miracle. Going into the weekend, God placed two words on my heart: power and control. He made me see that I’ve been trying to control and have power over everything and everyone in my life. I agreed to go on a hike with two of my friends that weekend and as I sat on the top of the mountain, I felt the Lord asking me to release the need for power and control. It was the strongest pull in my heart that I’ve ever felt. I could feel my flesh fighting, but I’m the end I released it. Right there, on top of the mountain with God, I gave it all to Him.

I wish I could give you all the specific ways that the Lord has confirmed this, but they are too many to share. I do want to share one. On the mountain, my friend played some worship songs while we sat and enjoyed the Lord’s beauty. As I watched from the mountain top, I could see the peaks and valleys and saw how beautiful they were. The very first two songs that played were, Goodness of God and Abundantly more. In the second song, the first phrase was “there is healing in the power of the Lord most high.” And as I heard the word healing, something happened. I was changed.

Dinner Bells

Ingredients
5 medium red or orange bell peppers
1 lb. lean ground turkey
1 cup chopped onion
2 1/2 tsp. dried Italian seasoning
2 cloves garlic, minced
1/2 tsp. salt
1 1/2 cups cooked quinoa
1 jar (25 oz.) marinara sauce
1/2 cup water

Directions
Cut off tops of peppers. Clean out completely and discard seeds. Place peppers upright in a 4-6 quart crock pot.
Combine turkey, onion, Italian seasoning, garlic and salt. Stir in rice (or Quinoa). Spoon into peppers.
Pour most of the marinara sauce over peppers. Add water to remaining sauce in jar. Cover jar and shake. Pour over peppers.
Cover and cook on low-heat setting for 6 hours or on high-heat setting for 4 hours.
Transfer peppers to serving plates. Spoon sauce over top. Let stand for 5 minutes and enjoy!

Try an Open Strength Session!

We are excited to offer our new Open Strength sessions Monday through Thursday from 4pm to 6pm every week! You will sign up through the TransFit app like a normal session. Please sign up in advance so your Trainer will be prepared for your arrival. This is a personal trainer guided workout that offers the most flexibility to YOUR schedule! You can begin any time after 4 p.m. and the studio closes at 6 p.m.!

Support HOPE 139 for Giving Tuesday!
Amazing friend and former TransFit Personal Trainer, Shelley Tanner has started an incredible non-profit organization called HOPE 139. The organization will be homes and a community to support at-risk mothers and their children, providing tools they need to succeed. We will have ornaments (with items to help their homes) on our TransFit Christmas tree you can pick up in the coming weeks to support this organization. Giving Tuesday is tomorrow, this is why we LIVE TRANSFORMED, to be able to love and serve our community. Please see the website below to learn more details, support, and see how you can get involved!

Nourished November

It is the second week of November! Time flies when you are having fun TRANSFORMING! We are so pumped to finish 2022 STRONG with you! The BEST is yet to come! Thank you for continuing to transform in EVERY WAY! We just finished The Armor of God (our TransFit Bible Study) and we are excited to start a new Bible Study in January! Message us here if you would like to join us in January!

Holidays will be here in a blink, here are 3 tips to get you started on the right track.

♦️3 TIPS TO START THE HOLIDAYS STRONG♦️

1. Prepare your mindset! Decide today to focus on the reason for the season which is Jesus! Choose to plan your days and protect and prioritize your time over the holidays. Get a new journal or write down in your calendar your focus and your action plan for these next 6 weeks. Recommit to it daily. 

2.Prioritize your movement time this season. Shift your mindset from “I have to workout because I ate too much” to  “I get to workout so I can serve my loved ones well”.  If we are not taking care of ourselves and our bodies, how can we love others well and live fully for Christ? Fitness is not only about how you look but how you LIVE. Release perfectionism this season. Aim to maintain your workouts, your walks, yoga, and your quiet time.  Maintain your healthy habits of movement daily, extra water, and more green foods! Set aside time to set your mind for a successful day, reminding yourself that your health is essential. Thanksgiving and Christmas is time to celebrate our blessings, family, and Jesus.

3. Plan and choose your indulgences.  Planning what & when you can and will control. This is a secret to your success. If you know there is a delicious dessert at the party you will attend, enjoy a small portion, release any guilt, and then have a healthy breakfast the next morning and an extra glass of water. Plan for it! Skip the worldly holiday eating plan of over eating and ditch the diet culture that says you can’t be healthy over the holidays. Enjoy your holiday events with moderation and mindfulness.

Sweet friend, let’s forget about perfectionism over the holidays and go into the holidays with a mindset shift. Think differently going into the holiday season. Make a positive shift in 2022. You can make time to move, you can eat healthy and have treats in moderation, not the all or nothing mentality. Today, get unstuck in the performance and perfectionism culture. Our primary motivation is to honor the body God gave us. Yes, our Holiday Extravaganza starts next week. We are excited to encourage each other to maintain healthy habits daily. Christ centered accountability to keep you LIVING your best during the holidays! Praying for you!

We are focusing on NOURISHING our bodies in November. And this week is all about nourishing our bodies through NUTRITION! What you fuel your body with really does matter! There are SO MANY amazing recipes that are healthy and tasty beyond belief! We want to encourage you to try some of these INCREDIBLE recipes!

Ingredients

• 2 lbs 99% lean ground turkey breast

• 3 15oz cans of great northern beans (or kidney beans)

• 1 15oz can of pumpkin puree

• 1 onion

• 3 cloves of minced garlic

• 1/2 Tbsp chili powder

• 1 Tbsp chili powder

• 1 tsp oregano

• 2 tsp black pepper

• 2-3 cups of low sodium chicken broth

• 1 tsb olive oil

• Salt, to taste

Directions

• Spray large frying pan with oil, and over medium heat, cook the turkey, onion, and garlic for about 4-5 minutes or until mostly white.

• Pour the beans, pumpkin, peppers, spices, and broth into a large pot or crockpot.

• Mis in the pot and let simmer or if in a crockpot, set on LOW for 8 hours or HIGH for 4 hours.

• Garnish with avocado, Greek yogurt, cilantro, and salsa.

• Enjoy!

Ingredients

• 1 cup almond milk

• 1/2 cup pumpkin puree

• 1 serving vanilla protein powder

• 1 frozen banana

• 1 Tbsp ground flax seed

• 1 tsp pumpkin pie spice

• 1tsp cinnamon

• 1/2 tsp vanilla extract

• Crushed ice to fill

Directions

• Place all ingredients in a blender and blend until smooth.

• Pour into a glass and top with cinnamon.

• Enjoy!

Stretch more this November! Want to know more about SI joint pain and stretches to help with it? Check out this document on the TransFit website!

Holiday Extravaganza

Excitement is in the air with Dawgs ON TOP and holidays almost here‼️ Thanksgiving week is just 2 WEEKS away, we are beginning our holiday traditions here at TransFit with the HOLIDAY EXTRAVAGANZA 2022!
This is a challenge that creates a fun, great way to keep you accountable during the holidays. Check out the details of the challenge below and how to join in on the accountability . We are thrilled to be doing this holiday challenge with all of you and can't wait to finish 2022 physically, mentally, and spiritually stronger than ever!

What is Holiday Extravaganza?

We all love the holidays -- the weather, shopping, spirit, spending time with friends and family, and of course, lots of yummy food and sweet treats! Do you need accountability during this holiday season to eat healthier and move your body? This is the challenge for you! We would love for you to join us for the Holiday Extravaganza this year and feel the best you during the most wonderful time of the year. Join us at TransFit in studio or virtually for great workouts to begin our Holiday Extravaganza TOGETHER!!

What are the CHALLENGES?

~ 2 Challenges ~

1. 1 Mile a day challenge (walk, run, or jog) every day until December 31st (start this week), keep track and show us December 31st and be entered in to win a FREE month of sessions in January! 

2. Holiday Extravaganza: Weigh-in anytime next week November 14th-25th at TransFit Athens or TransFit Oconee, record your starting weight (confidential) and put $20 in the bucket. Do your best over Christmas, & New Years. Come back the week before January 7th and if your weight stays the same - you get your money back (option to donate to ESP), if it doesn't - your money stays in the bucket for the biggest looser who will take home the cash price and any remaining funds will be donated to ESP.  Previous winners have won $500-$1200!  Prizes will be awarded to the top 5 winners! 🏆. 

Do You Want to Discuss Your Goals?

Here at TransFit, we love encouraging you in the studio as you work toward achieving your personal goals! Our trainers would love to meet with you for a FREE “goals” check-in, whether you have reached your goals or want to make new ones! Email us at transfitathens@gmail.com to set up a time with one of our trainers or Registered Dietician to talk about your specific goals!

Pumkin Energy Balls:

High in protein, and vitamin A & C these pumpkin balls will be your new favorite and are such a fun holiday snack! 

Open Strength:

Join us Monday - Thursday for a transforming strength or cardio workout. You get what you need at this new session time. Please sign up on the TransFit App.

November News:

Stay faithful, friends, we can keep strong in Christ in the everyday! Remember it is the small steps forward daily that lead to the big results over time. We are all work in progress.

 Let’s keep NOURISHING our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio and virtually to live transformed!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

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

Blessings, 

Team TransFit

November Client Spotlight

Here we come November! As we enter this holiday season and the last TWO months of 2022, we are inspired to continue strong through the success of others and support of our community!
🔴⚫️This week is also a game day week!! Wear your red and black to support the DAWGS the rest of this week.⚫️🔴

This month we are celebrating our amazing friend and client, Brooke Lovingood! Her energy is contagious when she enters the studio, and we thank her for being such a light in our community.

Brooke shared this message with us. "TransFit has been such a gift to me over this year! I’ve always loved to stay active, but the incredible community and classes at TransFit has made it all the more fun and effective!" It is incredible to hear how the community at TransFit influences people.

Brooke has been doing HIIT and strength sessions at TransFit for a year and has seen results. She feels energized after doing hard workouts and inspired to give her all- body, mind, and spirit. We are so grateful to have Brooke sparkling with us at TransFit Athens & Oconee weekly!

Brooke is a smoothie gal! Her favorite recipe over the past few months every morning has been frozen blueberries, almond milk, almond butter, an apple, a banana, chia seeds, and sometimes Greek yogurt. 😍 Smoothies are a great way to fit in those fruits and veggies and even sources of protein through chia seeds, Greek yogurt, or an added protein powder.

Brooke's favorite Bible verse us Roman's 8: 31-32. "If God gave us his own perfect son, then don’t we always have reason to trust Him?!"

Here is the Recipe for One of Our Favorite Smoothies!

Ingredients:

• 1 cup of unsweetened vanilla almond milk

• 1 cup of Greek yogurt or 1 serving vanilla protein powder

• 1/2 small frozen banana

• 1 tbsp. chia seed

• 1 tsp. honey or Stevia

• 1/2 cup crushed ice

• 1 cup strawberries

• 1 tbsp. chia seed

Directions:

• Blend until smooth

• Top with chocolate chips and slices of strawberries

Thanks for having FUN & working hard! We are so thankful for YOU amazing women! 

We had a fun Halloween in the studio, the energy was incredible. Maybe we will dress up every Monday!?! 

Try an Open Strength Session!

We are excited to offer our new Open Strength sessions Monday through Thursday from 4pm to 6pm every week! You will sign up through the TransFit app like a normal session. Please sign up in advance so your Trainer will be prepared for your arrival. This is a personal trainer guided workout that offers the most flexibility to YOUR schedule! You can begin any time after 4 p.m. and the studio closes at 6 p.m.!

What does Open Strength Look Like?

Your workout will be prepared and set up for you in the studio. Your trainer will tell you the reps and sets for that day. Your workout can be at the length and time of your choice. Let's get excited about this new Open Strength in the afternoons!
Email us your questions here!

TRANSFORMING HOLIDAY CHALLENGE

Our Holiday Challenge, Holiday Extravaganza will start the week of November 14th, stay tuned for details!

Mental Toughness

Congrats AthHalf Runners!!!! We are so proud of everyone who came out to runner and cheer! Sunday morning was such a blast, and we are glad we were able to run, jog, or walk the race with the TransFit family. If you see one of these strong women this week tell them "Congrats!" or "Way to Go!"

A special shoutout to Deana Cozart, Deborah Ragland, Mary Claire Willis and Sue Baldwin for each getting their Personal Record Times!!!!! Everyone did a great job and finished strong!

With the Ath Half behind us we chose to focus our attention this week towards something that came in handy for the runners most likely around mile 10, 11, or 12 -- MENTAL TOUGHNESS! Mental strength is a very important pillar in keeping our MINDS, bodies, and spirits healthy.  Save these or print these out! 

10 Ways To Get Mentally Tough

1. When you wake up in the morning, take a morning walk of gratitude and prayer. It will create a fertile mind ready for success.

2. When you face a setback, think of it as a defining moment that will lead to a future accomplishment.

3. When you encounter adversity, remember, the best don't just face adversity; they embrace it, knowing it's not a dead end but a detour to something greater and better.

4. When you face negative people, know that the key to life is to stay positive in the face of negativity, not in the absence of it. After all, everyone will have to overcome negativity to define themselves and create their success.

5. When you want to complain, instead identify a solution.

6. When you are thinking about the past or worrying about the future, instead focus your energy on the present moment. The now is where your power is the greatest.

7. When your own self-doubt crowds your mind, weed it and replace it with positive thoughts and positive self-talk.

8. When you feel distracted, focus on your breathing, observe your surroundings, clear you mind, and get into The Zone. The Zone is not a random event. It can be created.

9. When you are tired and drained, remember to never, never, never give up. Finish strong in everything you do.

10. When you're in a high-pressure situation and the game is on the line and everyone is watching you, remember to smile, have fun, and enjoy it. Life is short; you only live once. You have nothing to lose. Seize the moment.

Recipe to Try:

Try this yummy soup recipe to keep you warm this week! Leeks and cauliflower are high in nutrients, reduce inflammation, and are high in fiber. Include this recipe into your meal plan!

Grace, Grit, and Gratitude - Three G's!

Hi Sweet Friend,

Monday Motivation! We enter this week with optimism and God's glory on our side! TransFit is focusing in on the three G's -- Grit, Gratitude, and Grace -- as a way of being, a way to live out this daily courageous life with joy. Philippians 4:13 supports the 3 G's and it a great verse to cling to this week. Here's to living bold and brave with Grit, Gratitude, and Grace.

GRIT, GRACE, GRATITUDE

The motive behind these 3 powerful words is to live a life of abundance and loving kindness. It's knowing the world is a better place if it is filled with healthy, joyful people living their greatest potential.

It takes GRIT to follow your dreams through all of the setbacks and struggles, and especially to stick to those dreams amidst the pull of short-term desires and distractions. It's even more difficult when the "how" is not clear.
It's so much easier to give in to short-term gratification than to stay the course when the going gets tough. It is in these times that we rely on Christ and lean into GRIT and determination.

GRATITUDE grounds us and keeps us positive and in a positive headspace rather than allowing us to be a victim of circumstance. It is impossible to be in a state of gratitude and focused on the negative at the same time.
Truth: There is always something to be grateful for, sometimes we just can't see it. Gratitude is the best to honor the struggle when we are in the middle of it.

The 3rd G -- GRACE -- Grace is about pursuing a courageous life with kindness and compassion for others, as well as for ourselves. God gives us grace each and everyday , we should do the same for others and ourselves. It's a way of being that collaborates, cheers, and claps and supports others on their path while at the same time pursuing your own. 👏

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Paul (in Philippians) says he has found the secret of being content in every situation and then goes on to say what it is. "I can do all this through him who gives me strength." He is saying that his contentment in any situation is a result of Christ, who gives him the strength he needs, the strength to be content. When you grow weary because of the challenges of life, God will give you His strength.

Grit to endure, grace to love unconditionally, and gratitude to give back thanks and praise are ways we have Christ's strength within us. Let’s use the 3 G’s to transform this week!

This Sunday is the ATHALF!!!

If you are running the race stop by TransFit Thursday or Friday for a Runners Goody Bag‼️ Plan to meet at Redeemer Church to park 6:30am Sunday morning to walk to First Pres Church to stretch and pray together.

Cheer Squat We Need You!
Meet at TransFit 7:45 to Cheer on the runners! TransFit is on the running course. Join families and friends to cheer and encourage our runners this Sunday!

Great Runners Stretches

Needing healthy recipes? Download our FREE Recipes and Back to School Meal Plans are in the Recipes section of our website. Click the link below!

Roasted Sweet Potatoes with Raisins, Shallots, and Pecans

Ingredients:

• 5 sweet potatoes, peeled and cubed

• 4 tablespoons Olive Oil

• 3 tablespoons Balsamic Vinegar

• 1/2 cup raisins

• 1 cup shallots, finely chopped

• 2 tablespoons butter

• 1/2 cup pecans, chopped

• 1/2 cup maple syrup

• Salt and pepper to taste

Directions:

1. Preheat oven to 350 degrees.

2. Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, raisins and shallots.

3. Spread sweet potatoes in a single layer in a 9x13 inch baking dish.

4. In a skillet over medium heat, melt butter.

5. Add pecans and stir until fragrant, about three minutes.

6. Add maple syrup and stir until most of the liquid has been absorbed, about three minutes.

7. Top potatoes with pecans, cover with aluminum foil and bake in preheated oven 50-60 minutes or until potatoes are tender.

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

Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one personal training session or nutrition consult.

Blessings, 

Team TransFit

HIIT Knowledge

We have finished September STRONG and are starting October STRONGER -- and in pink! With only three months left in 2022, take a moment to reflect on the growth and accomplishments that have already transcended last year and lock your focus in on goals you want to complete before the end of the year! Let's continue to inspire each other to live TRANSFORMED: body, mind, and spirit!

During our session you are likely to hear one of the personal trainers talking about CARDIO. "Let's get the heart rate up!" "We are getting our cardio in!" "You need to be breathing through cardio!"

There is a reason behind all of our chatter! Cardio is SO beneficial to having a healthy body! One AMAZING option of getting cardio into your week is HIIT (High-Intensity Interval Training)! HIIT is a great opportunity to get out of your comfort zone and do something amazing for your body!

But What is HIIT? Is it for Everybody?

Basics of High-Intensity Interval Training (HIIT):

The TransFit HIIT workout is designed for women of all ages and ability levels!

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2021, based on an annual survey by the American College of Sports Medicine.

HIIT is comprised of short, hard bursts of cardio exercise—anywhere from 10 seconds to 2 minutes in length—broken up by brief recovery periods. New studies on the benefits of HIIT make the news regularly. Reasearch shows that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improves mitochondrial function— which is the process of how your cells convert sugars and carbohydrates into energy in your cells— just as well as 30 minutes of moderate exercise in a group of active men and women. In other words, going ALL out two minutes of really hard INTERVALS can give you the same fitness benefits as a 30 minute steady, moderate pace workout.

Workouts may involve light jumping, lateral movements, sprints, plyometrics, and quick bodyweight segments, light weight high rep activity. However, you don't have to jump to get your heart rate up to receive the benefits of HIIT.

How much recovery you take between intervals depends on your goals. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well.

3 Ways HIIT Can Help You Live Transformed:

1. Lose abdominal fat: In a study of sedentary women, 20 minutes of HIIT were compared with 40 minutes of steady-state exercise, and the HIIT subjects were the only ones who lost fat— primarily excess abdominal fat!

2. Protect your heart: Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate.

3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones! It fires up the production of your body’s growth hormones that help you maintain muscle and burn fat for hours AFTER you’re done, and it lowers insulin resistance for better blood sugar control.

4. Improves Cognitive Functions: HIIT is also amazing for your mind. Research shows that high-intensity workouts improve cognitive function and increase levels of brain-derived neurotrophic factor (BDNF) more than easier exercise. BDNF is essential for learning, memory, and mood regulation, and your brain uses it to repair and maintain brain cells.

Here is a great example of an at-home HIIT
workout you can do today!

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Amazing Opportunities!

We are so excited about this fall and we have several important dates to keep in mind! Don't forget to add them to your calendar!

TransFit Girls Tuesdays 4:30pm
We are so thrilled to inspire our Middle School Girls and strengthen them in body, mind, and spirit! TransFit Girls will be on Tuesdays at 4:30pm. Sign up your strong girl today to reserve her space in this encouraging strength session!

TransFit's Bible Study Wednesdays at 12:00pm
We have started our study through Priscilla Shirer's book, Armor of God. Sign up on the TransFit App so we can plan accordingly. Open to the community.

Small Group Strength Sessions
Monday and Wednesday 10:30am we offer small group strength training sessions.

Who's ready for some FALL RECIPES? Try this AMAZING pumpkin bread to warm you up on a chilly day!

Ingredients
1 cup packed light brown sugar
2 large egg whites
1 cup pure pumpkin
1/4 cup canola oil
1/3 cup low-fat plain yogurt
1 teaspoon vanilla extract
1 cup all-purpose flour
3/4 cup whole wheat flour
1 1/2 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon nutmeg
1/2 teaspoon baking soda
1/2 teaspoon salt

Directions
- Preheat oven to 350 degrees.- Spray 8 1/2 inch by 4 1/2 inch metal loaf pan with nonstick cooking spray and flour.- In a large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract and stir to combine.- In a medium bowl, combined AP flour whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt.- Add flour mixture to pumpkin mixture and stir until combined. Do not overmix!- Pour batter into prepared pan and bake for 45-60 minutes or until a toothpick inserted in center of loaf comes out clean.
- Cool in pan for 10 minutes and invert pumpkin bread onto wire rack to cool completely.

- Enjoy!

Shop our Stamped and Finch handmade jewelry as well as a large variety of other appeal. Brands include Lululemon, SPLITS59, and Free People.

Ath Half, Three G's, Runners Stretches!

Sweet friend,
Wow! What an amazing start to the week focusing on GRACE & GRATITUDE Monday and GRIT Wednesday in the studio! Each of you has shown up and given your ALL in your workouts and we are so proud of you! The week is not over yet, let’s finish it strong together!

T - MINUS 3 DAYS TILL ATHHALF!!!

Eeeeek! We are so excited. Whether running or cheering we are pumped for this Sunday and excited to see the TransFit family conquering this half marathon. CHEER SQUAD will meet at TransFit at 7:45 am... the race runs right past us!

⚫️RUNNERS make sure to post a picture in a TransFit shirt with your race number and tag us to receive a $15 credit for merchandise.⚫️

On the race course, and in everyday life we will need true grit to endure the distance, grace to give yourself and others unconditional love while completing a task given, and gratitude to thank your bodies and the Lord for the hard work in training and the strength and health He has provided! The AthHalf is also a fundraiser for AthFest Educates, a non-profit organization dedicated to supporting high-quality music and arts education programs for K -12 youth in Athens-Clarke County, so we are giving back to the community as well. 💙

TRUE GRIT Inspiration Resources
Below is linked an article from Desiring God written by Jon Bloom illustrating GRIT in the Bible, what grit produces, and why as children of the Lord we need grit!

We've also linked a podcast by Angela Duckworth called "Why Talent Alone Isn't Enough". Both resources provide TRANSFORMING information!!!

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Stretches for Runners
It's so important to stretch properly before and after a good run or walk. Yoga poses are great for the days leading up to and following a race, and dynamic stretches are awesome for the day of! Check out some of these great stretches.

🎃 Pre-Race Oats 🎃

Overnight oats and oatmeal are a fantastic breakfast before a race. It gives your body the slow metabolizing carbs needed to power our muscles over a long period of time, while also providing a source of necessary protein!!!! Your breakfast before a race should be an hour or two before and have a 80%: 20% ration of carbs to protein. These pumpkin oats are a great in-season option!

Running Encouragement and Workouts

We are so excited to see you this weekend! 
Check out our website for blogs, inspiration, recipes, workouts, and more!

Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one. We are excited to serve you! 

Blessings, 

Team TransFit

Lunch and Learn Recap: Transform Your Hormones!🦋🩺✔️

Wow! What an AMAZING lunch and learn with Brookes and Lea! We learned so much about nutrition and how hormones play such a crucial role as regulators and stimulants. We had delicious salads from The National which topped off a fantastic event! We want to make sure you have all the information you need to continue TRANSFORMING to finish 2022 strong! The last 90 days of 2022 is here, let’s make the most of every day!
Here is the recap of what we learned!

KEY TAKEAWAYS from the Lunch & Learn!

• Hormones are chemical messengers that travel through the bloodstream to tissues or organs and work slowly over time to impact mood, metabolism, growth, reproduction, temperature regulation, and more!

• When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. Hormone imbalance may look like: Infertility and irregular periods-Weight gain or weight loss – that is unexplained and not due to intentional changes in your diet.

• Depression and anxiety

• Fatigue

• Insomnia

• Low libido

• Digestive issues

• Hair loss and hair thinning

• Hot flashes and night sweats

• Brain Fog

Causes of hormone imbalance may include:

• Blood sugar imbalance

• Poor gut health

• Inflammation caused by diet and lifestyle

• High levels of sustained stress

• Lack of sleep and rest

• Genetics

• Aging

• Toxicity

How to Balance our Hormones

o Eat whole foods, largely plant based
o Mediterranean style diet
o Consider adding organic non-GMO soy products to combat hot flashes
o Targeted supplementation of Magnesium, Fiber, Vitamin D, DHEA, B12, and Omega 3a depending on diet
o HRT if needed (Studies have shown significant reduction in total mortality rates as well as osteoporosis, heart disease, mood disorders, and dementia when initiated in the right candidates within ten years of menopause.)
o Balance your HIIT and cardio workouts with low impact exercise

Perimenopause "Around Menopause"

Symptoms may begin in the mid 30s. On average, symptoms begin between the ages of 40-44. These may include hot flashes and night sweats, irregular periods, heavy periods, mood fluctuations, changes in metabolism, brain fog, fatigue, low libio, etc.

Menopause "Stop the Monthly"

A natural decline in reproductive hormones (estrogen, progesterone, testosterone, and dhea). No period for 1 year or more (if ovaries and uterus are intact and no surgeries to stop the period have been performed). Symptoms are similar to those listed above.

Get in Touch with Brookes Today

To schedule an appointment with Brookes at the Ashford Center call 706-353-2550.
Also follow her @thewomenshealthcompany on Instagram!

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Top Foods for Hormone Health

By: Lea Wallace

1. Organic, Non-GMO, Whole Soy Foods
These foods are anti-proliferative (stops growth of harmful cells), antioxidant and anti-inflammatory. Soy is also considered a complete protein, meaning it has all 9 essential amino acids needed by humans. A recent study by the North American Menopause Society, found a plant-heavy diet rich in soy reduces moderate-to-severe hot flashes by 84% from nearly five per day to fewer than one per day. During the 12-week study, nearly 60% of women became totally free of moderate-to-severe hot flashes. Overall hot flashes (including mild ones) decreased by 79% (PCRM). Consider adding 1 cup of soy milk to you daily smoothie or replacing your dinner meat with organic, non-GM) tofu. You can also go for edamame or tempeh to hit your daily needs.
2. Cruciferous Vegetables
Including broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, cabbage, radishes, and turnips, cruciferous vegetables help process and remove excess estrogen from the body. Additionally, the high calcium content in broccoli can aid PMS relief by reducing cramps and bloating, as well as regulating mood swings. The sulfur smell comes from a compound that kills cancer cells, so this is a class of vegetables that should be on everyone's plate! Aim for 2 1/2 cups per day. Also mix up your consumption of raw and cooked, so that you receive all the benefits that come with both.
3. Fiber
Fiber can be found in all plant foods. Fiber not only combats estrogen-driven cancers but can help ensure proper digestion and decrease chances of colon cancer and even heart disease. All fruits, vegetables, and unprocessed whole grains provide fiber, so be sure to eat these foods with each meal and snack: apples, oats, bran, berries, beans, peas, and avocado. The absolute minimum goal of grams of fiber per day for optimum health in 30g. However, I believe you can and should do better than that! For reference, 1 cup of fiber-rich foods contains about 4 to 5 grams.
4. Protein
Protein is essential for allowing hormones to communicate throughout your body. Protein is also the building block for hormone production in the pituitary gland -- FSH, LH, and TSH. These hormones go on to trigger release of sex hormones, estrogen, testosterones, and progesterone. The recommended value is .8 to 1.2g of protein per body weight. Great sources of protein: tofu, nuts and seeds, hummus, chicken breast, Greek yogurt, tuna, and almond and peanut butter.
5. Essential Fatty Acids
The most important EFAs are Omega-6s and Omega-3s. However, the American diet is typically oversaturated with Omega-6s. A healthy addition of Omega-3s are required for circulation, fighting inflammation, and strong brain health. Nuts, seeds, fatty, cold water fish, olives, avocado, and eggs are all great sources of Omega-3s.

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Additional Resource Recommendations

Books:

o "The Galveston Diet" , Dr. Mary Claire Haver, MD
o "The Women's Brain Book", Dr. Sarah McKay
o "Fiber Fueled", Dr. Will Bulsiewicz

Articles:

o "The Controversial History of Hormone Replacement Therapy", A. Cagnacci
o "If You're 40+ And Always Tired You're Likely Deficient In These 5 Nutrients", Dr. Mary Claire Haver, MD

Our Team is praying for you and we want to help you transform. Please reach out to us with prayer requests or how we can serve you best! Please email us at transfitathens@gmail.com.
 

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

Nutrition for Fall and October: LAST 90 DAYS of 2022!!

Hey sweet friend,

My goodness! You have been so committed this month and we say THANK YOU! Thank you for showing up, giving your all, and continuing to TRANSFORM! We are so proud of you and want to encourage you to keep going strong the last 90 days of 2022! We are all in this together!

💗Wear your pink all week in the studio as we support Breast Cancer Awareness.💗

Are you ready to OPTIMIZE your whole body health routine?  We have new sessions and new opportunities now available with our Personal Trainers, Nutrition Coach, and Support Staff to help you reach your full potential. TransFit Oconee is open and we have strength sessions everyday in 5 Points! 

Our potential is God’s gift to us; what we do with that potential is our gift back to God!

October is here! New month, fresh start! 
Today is the day for total transformation.
Change is temporary- transformation is forever.

Try this YUMMY pumpkin recipe to add some POP to your breakfast!

Ingredients

• 1/4 cup plain nonfat greek yogurt

• 1/2 cup unsweetened vanilla almond milk (or any nut milk)

• 1/4 cup pumpkin puree

• 1 tablespoon pure maple syrup (or 2-4 drops Stevia)

• 1/2 teaspoon vanilla extract

• 1/2 cup rolled oats (gluten free if best)

• 2 teaspoons chia seeds

• 1 teaspoon pumpkin pie spice

Directions

• In a medium bowl, mix together greek yogurt, almond milk, pumpkin puree, vanilla and 1 tablespoon maple syrup until well combined.

• Stir in oats, chia seeds and pumpkin pie spice. Taste and add more sweetener if you need. Pour into a glass jar or container and place in fridge for 4 hours or overnight. Makes 1 serving of pumpkin overnight oats.

🎃 Check Out These Healthy Halloween Recipes Ideas 🎃

FREE Resources to help YOU Optimize Your Health

There are so many amazing resources to help you TRANSFORM your fitness, nutrition, and mindset! Check out the TransFit website for awesome printouts, packages, and charts to help you in your journey! Please let us know any way we can help YOU through it!

Exciting events in the month of October!

Let's get pumped for these fun events coming soon!

AthHalf - October 23, 2022
We have some strong runners who will be racing in the AthHalf! It's a great opportunity to challenge yourself and be encouraged by those around you. Join our TransFit Team for the AthHalf. If your not running join us to encourage the runners from outside studio on Lumpkin at 7:30am Sunday morning! Let's cheer our TransFit runners on together!

TransFit Girls - Tuesday at 4:30
TransFit Girls is in full swing through the month of October. This is a great way to help encourage middle school girls to be active and stay fit, whether they are competitive athletes or not! Make sure to sign your strong girl up on the TransFit app to reserve her spot.

TransFit Bible Study - Wednesdays at 12:00
We have started our study through Priscilla Shirer's book, Armor of God. It is never to late to join us and learn! Sign up on the TransFit App so we can plan accordingly. Open to the community.

Wanting some new, healthy recipes to spice up the cold months? Check out our Fall Meal Plans on the TransFit website!

We have some new inspirational merchandise and new lululemon in our online store! Shop with us and we can ship it directly to you!

Our Team is praying for you and we want to help you transform. Please reach out to us with prayer requests or how we can serve you best! Please email us at transfitathens@gmail.com.

Try a YOGA session soon: offered Tuesdays 10:30am and Fridays 9:30am.

We will be sending out a recap front he amazing lunch and learn later this week! 

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

September Client Spotlight 🌟

Sweet friends!!

At TransFit we love to share inspirational stories to help encourage you on your whole body heath journey. This month's amazing client spotlight shares a story of bone health improvement!

Jill Dawson is our September client spotlight! She is a blessing to know and brings such joy and hard work every time we see her! Jill is dedicated to walking daily and taking TransFit strength sessions 2-3x a week! She is focused and consistent and always gives her all! Truly an inspiration for women of all ages of all stages!

Jill, God has amazing things in store for you! Keep shining His light and growing strong in mind, body, and spirit - we adore you!

Jill is faithful with her strength sessions. We talk a lot out “extraordinary effort” in TransFit and what that actually means. What makes you have “extraordinary effort” is simply that you maintain that effort consistently over an extended period of time. Few people actually maintain consistent effort over an extended period of time; doing so will help you rise above what most people do, it is then you will create tangible measurable results toward your goals. Jill shows extraordinary effort in her exercise routine daily and over time it has proven positive results.

Small steps daily lead to big results over time. Stay faithful.

Jill, thank you for prioritizing your health and please continue giving your best one workout, one day, one week at a time! We are all so proud of you!

A message from Jill this past week!

Who Does Osteoporosis Affect
and How Can We Help It?

Bone loss can start as early as 35 (in men and women) and have an increased affect in the 5-10 years after menopause in women. Out of people that are 50+ years of age, 55% are at risk for osteoporosis. We can prevent osteoporosis and keep out bones healthy by maintaining a healthy balance of cardio and strength training!
Jill is living proof that bone health can be improved through exercise and commitment! Did you know strength training and yoga can play a major role in increasing bone density? At the end of each class, we spend about five minutes focusing on recovering the mind and the body through stretches and various yoga poses. This improves flexibility, range of motion, mobility, and allow us to clear our minds.

A delicious high protein Bone Strength Recipe:

Lunch and Learn
September 30th, 12:00-1:00
Space is limited so Reserve Your Spot today on the TransFit App under Special Events! Come join the TransFit community for an informative lunch and learn. This will be an 1 hour lunch and learn for you to learn how to keep your hormones and your body happy and healthy. Healthy recipes for your hormones and bones are here!

Lunch & Learn is $15 and catered by The National!

You will leave with new knowledge, great fellowship, and a delicious lunch! We are so excited to lunch and learn with you! Today is the last day to sign up.

This workshop is open to the entire community. Please email mailto:transfitathens@gmail.com for questions. We are so excited to see you this week, please reach out with any questions!

Blessings & Love,
Team TransFit

Bone Strength

Sweet friend,

We’ve had such an incredible week so far in the studio! Back to school and back to consistency!  You inspire us to stay COMMITTED each day and we love helping you TRANSFORM. Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio focusing on recovery and allowing our minds to renew. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know strength training and yoga can play a major role in increasing bone density? Check out the bone building yoga poses and strength exercise for you to incorporate into your daily workout below!

Join us for the AUGUST WATER + MOVEMENT CHALLENGE! Send us your completed calendar at the end of the month to win a prize! Get those arms pumping and incorporate this challenge into your daily routine!

Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose. TransFit Faith Based Yoga is Tuesday 10:30am and Friday 9:30am.

Strength Training for Osteoporosis

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. It is true that strong muscles lead to strong bones. Strong bones can help minimize the risk of fracture due to osteoporosis.

A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40.

Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones. Our Transformer Sessions are focused strength sessions daily and Bone Strength Specific Session is Thursday 10:30am. 

Great Greens Smoothie

Ingredients:

• 1/2 cup Pineapple

• 2 cups Spinach

• 1/2 cup Grapes

• 1 Serving protein powder or Greek yogurt 

• 1/2 cup of unsweetened almond milk

• 1/2 frozen Banana

• 5-6 Ice cubes

Preparation:

1. Add ingredients in a blender and blend until smooth and creamy.

2. Serve and enjoy!

🎂We celebrate our birthday in the new studio next week! 🎂 Join us for transforming sessions, encouragement, prizes, a joy-filled community. August is a new month, a clean slate, and a fresh start! We want to help you reach your goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together. 

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

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

Blessings, 

Team TransFit

Back To School Healthy Meal Plan & Tips for August🍎🍇🍏

Sweet friend,

What an awesome start to August! We are so excited you are getting active this month! Let's reset, recharge, and keep focused to make August the best month, yet! It’s time to COMMIT to your goals! 1-1 30 minute sessions are a great way to jump start your best 2nd half of 2022! 

Back to school time! 📚   Let's also get back into our routine of healthy lunches and dinners! Some days, the thought of planning out meals may seem overwhelming. We are excited to help you jump back into this school year one step ahead! 

The TransFit Nutrition Team is sharing a weekly meal plan with you along with tips and tricks to get your family back into a healthy routine! Your meals and workouts are already planned out for your family to give you the kick-start you need to get back on track! The Back to School Meal Plan has a week’s worth of family-friendly healthy meals with recipes that are laid out for you to help make this transition back to school a smooth one! Download the meal plan and recipes below and check out the “Back to School Tips and Tricks!”

Recipes the Whole Family Will Love!

Get excited! These recipes will be a hit for your whole family - leaving every plate empty! With busy schedules during the week, set time aside to meal prep on a day that works for you- possibly over the weekend! Meal Prep is a key to your success in reaching your goals! Meal prepping weekly will help you feel more organized and less rushed when it comes to making meals for your family. Download these tasty recipes and start your meal prep today!

Lunch Box Essentials

In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day!

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. *Check out our previous blog on protein here! *

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. Add in electrolytes to your child’s lunch can also help them stay hydrated! 

Back to School Tips and Tricks

Check out these awesome tips and tricks to help your family get back in the routine of eating healthy! It’s important to get your kids involved in the process of choosing and making healthy recipes to keep them intrigued and excited! Check out the tips and tricks below to incorporate into your meal prepping!

Commit this August!

As our summer schedules come to an end and the school year begins, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in August is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! 💦Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a FREE MONTH of sessions!

TransFit Girls Ebook

Let’s help our daughters live transformed! This plan is filled with fun workouts, tasty recipes and meal plans, and encouraging inspiration! 

We hope you enjoy the Back to School Meal Plan and recipes! We are excited to help you kick-start August with these recipes to help you COMMIT to your nutrition goals! Take a picture when you try these awesome recipes and send them to transfitathens@gmail.com!

We are loving our NEW FALL SCHEDULE! 
Check the TransFit App for the updated schedule and session times and sign up for your session at least 24 hours in advance to ensure you get the time you need. Please arrive 5 minutes before your session starts and bring your sparkle towel.

Thank you for all that you do by being such inspiring women in this community! We are truly stronger together.

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

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

Blessings, 

Team TransFit