🔥ABSolutely Exciting March News⚡️

Sweet friends,

We are so excited to help you transform during March! Spring is almost here, March will be all about maximizing your whole body health. Commit to reaching your goals and filling out that ABSolutely awesome March calendar!

With Spring Break in full swing, it may feel like exercise is not an option. But don’t worry— we have plenty of workouts you can do anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Even during the busiest weeks of the year, you CAN stay on top of your nutrition. Let meal prepping at the beginning of each week help you stay accountable and on track! We are kicking off March with a new salad recipe that is healthy, delicious, and nutritious. The Baked Chicken Kale Apple and Quinoa Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

Baked Chicken Kale Apple and Quinoa Salad

Ingredients:

• 1 lb chicken breast

• 1/2 cup tricolor dry quinoa

• 6 cups slightly packed chopped kale (it will take about 1 1/2 bunches. Remove thick ribs before chopping, 6 oz chopped)

• 2 crisp sweet apples, cored and chopped* (I used gala apples)

• 1 cup walnuts, lightly toasted and roughly chopped

• 1/2 cup dried cranberries or rasberries

• 4 oz goat cheese, crumbled

Dressing Ingredients:

• 1/2 cup olive oil

• 1/4 cup fresh lemon juice

• 2 Tbsp honey

• 1 1/2 tsp dijon mustard

• Salt to taste

Instructions:

• Bake the chicken breasts: Place in the oven on 400 degrees for 35 minutes

• Cook quinoa and cool: Cook quinoa according to directions on package and cool completely. 

• Whisk dressing ingredients: While quinoa is cooling, whisk together olive oil, lemon juice, honey, dijon and salt in a jar or bowl. 

• Pour 3/4 dressing over kale, chill: Add kale to a salad bowl, whisk dressing once more then pour 3/4 of the dressing over kale and toss until kale is evenly coated. Cover bowl and chill 15 minutes (adding the dressing and letting it rest helps soften kale a bit).

• Toss in remaining mix-ins and dressing: Remove salad from refrigerator, add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add goat cheese and toss just lightly. 

• Serve or store covered in refrigerator for up to 4 hours (see notes).

This salad is filled with so many amazing ingredients to nourish your body! Olive oil and walnuts provide healthy fats; these are essential to give you energy and support cell growth. Chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Quinoa is a gluten-free, high protein, plant-based food that provides smart carbs, fiber, and protein. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others. Apples help the digestive system, increase energy, and keep the doctor away🤩

4-Week Spring Meal Plan

Are you feeling energized and motivated to continue fueling your body, mind, and spirit after the TransFIVE No-Sugar Challenge?

Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

March News

We want you to help you ABSolutely Maximize March! Pick up your March calendar challenge in the studio and make it a priority to fill this out each day of the month, with the ab exercise you did daily. We suggest that you print it out and put it on your fridge, bathroom mirror, a bulletin board, or somewhere you will see it everyday. We believe YOU CAN!

ABSolutely Strong

Start off your month on the right ab (😆) and give this killer workout a try! Fire up the core and get the heart rate up in a matter of minutes. This will leave you feeling strengthened and empowered.

NEW Bible Study

After an incredible 6-week Bible Study where we read through Rhythms of Renewal by Rebekah Lyons, we were inspired to continue diving into the Word and invest in our relationship with the Heavenly Father. We are so excited to start a study focused 1&2 Kings, called Trustworthy, by Lysa Terkeurst. Join us in “exploring the deeply applicable Scriptures that will teach us how to truly trust God.”

In this study you will learn to:

• Identify and challenge doubts in the one true God.

• Loosen your grip of trying to control people and circumstances in your life

• Explore how the Old Testament applies to our lives today.

• Learn to trust in the goodness and faithfulness of God.

This study will start on March 5th, from 12:00-1:00pm and meet in the TransFit studio. Sign up on the APP for this FREE community bible study.

TransFit Girls

Every Wednesday, TransFit Girls meets at 4:30pm in the TransFit studio. Sign up on the app.

Fit for a Miracle 5K

Our SECOND annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 3, 2020 at 4:30 pm. We will also have a Miracle Mile (1 mile fun-run) at 4:00 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund Summer Camp. If you or your business would like to help sponsor this event please email us HERE!

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

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

Blessings, 

Team TransFit

💫It’s Time to Be Apart of Something Amazing

Sweet friends,

2020 is off to a great start! Are you feeling like you are ready to be apart of something bigger? Something that will impact the lives of others?

We are challenging and encouraging you to take a leap of faith and step into a new opportunity that will give back, make an impact on the local community, and fill your heart AND your spirit.

Join the committee team for our 2nd-annual Fit for a Miracle 5K benefitting Extra Special People!

Fit for a Miracle 5k Committee

After such an incredible event last year, where we were able to raise close to $18,000, we are absolutely thrilled to host our 2nd-annual Fit for a Miracle 5k benefitting ESP, with bigger goals this year, but we won’t be able to pull it off without YOUR help.

The race is dedicated to helping the Athens community live transformed in body, mind, and spirit. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

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

Committee Roles:

Below are some roles that need to be filled within the committee in order for us to pull off the Fit for a Miracle 5K:

• Networking

• Design/Marketing

• Organizing Volunteers

• Registration

• Execution

• Fundraising/Support

• General Planning

• Sponsorship

  If any of these roles sound like something you could take on, we would love for you to pray about it and join us for our first committee meeting on Wednesday, January 29th, at 11:30am in the TransFit studio.

Thank you in advance for your contribution to this incredible event.

We are expectant for the impact of this year’s Fit for a Miracle 5k.

It is not too late to set your goals for 2020.  

A new year gives you time to start fresh with your goals. Let's not look back at the past and “what we should have done”, but rather look to the present moment and the future. Setting goals will allow you to focus on what you want to accomplish—your dreams and your passions. Setting goals and completing action steps will help you to make what seems impossible, become possible!  

Our Holiday Extravaganza winner, Julie Bayne, recommended this salad, so give it a try!

If you didn’t get a chance to check out her spotlight, click HERE. You will want to read her transformation story!

Famous Crunchy Cashew Thai Quinoa Salad

Ingredients:

• ¾ cup uncooked quinoa

• 2 cups shredded red cabbage, depending on how much crunch you like

• 1 red bell pepper, diced

• 1/4 cup diced red onion

• 1 cup shredded carrots

• ½ cup chopped cilantro

• ¼ cup diced green onions

• ½ cup cashew halves or peanuts (honey-roasted is good)

• Optional: 1 cup edamame or chickpeas

• Fresh lime, for a bit of tang

  For the dressing:

• ¼ cup all natural peanut butter

• 2 teaspoons freshly grated ginger

• 3 tablespoon gluten-free soy sauce or coconut aminos

• 1 tablespoon honey (use agave or pure maple syrup if vegan)

• 1 tablespoon rice vinegar or red wine vinegar

• 1 teaspoon sesame oil

• 1 teaspoon olive oil or more sesame oil

• Water to thin, if necessary

Instructions:

1. To cook quinoa: In a medium saucepan, bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

2. To make dressing: Add peanut butter and honey or agave to a medium microwave safe bowl; heat in microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

3. Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively you can save the dressing for later and add when you are ready to eat; however the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.

4. Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges, if desired.

Winter Meal Plan

Having a hard time figuring out how to eat wisely and stay on track with your nutrition goals? No need to worry!

We’ve got you covered with some meal planning inspiration.

This is a whole weeks worth of balanced nutrition that will keep you energized and satisfied throughout any day! Carve out at least two hours to prep your meals for the week and then experience the convenience of not stressing over what to eat! If you need more nutrition assistance, reach out to our Registered Dietician, Kaeti Shurling, today! 

Monday’s Modified MLK Schedule

TransFormer Sessions

5:30am

9:30am

6:00pm

Celebrate each small victory for the rest of January. You CAN reach that goal, run that extra mile, swap a Coke for water, or make it in the studio one more day a week. It may not be easy, but it will be worth it. Commit to your dreams and goals today! 

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

Join us for Bible Study on Thursday's at 12pm in the TransFit studio. It is never too later to join in. We would love you to join us! 

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 on-on-one with a Personal Trainer, Running Coach, or Dietician!

Blessings, 

Team TransFit

💗 Celebrate Mother-Daughter Client Spotlights!

Sweet friend,

With Mother’s Day coming up this Sunday, we want to wish a Happy Mother's Day to our wonderful TransFit women! 

We are so grateful for you! You are so deserving of celebration on this day! We hope that you feel loved and encouraged today. Use today to spend time with your family, friends, and loved ones rejoicing over the gift of being a woman. You are such a beautiful lady inside and outside! 

This week, we invite you to our Celebrate Women's Week! We will be celebrating YOU! Join us for a week full of fun sessions and giveaways! The week will end with a Mother-Daughter community run hosted by TransFit and Lululemon on Saturday, May 11th. Let's make exercise our medicine while celebrating all that we have to be thankful for as women!

In honor of Mother’s Day, we are highlighting our incredible Mother-Daughter TransFit clients! There will be more spotlights to come later this week, so be on the lookout!

Lacy and Adeline Sinkwich

“I started working out at TransFit about 8 years ago. It was during a difficult time in my life when my father was dying from brain cancer. Meeting Caroline and gaining an understanding of how exercise can change not only your body but your mind and spirit as well helped me through a very difficult time. As soon as Adeline was old enough, I encouraged her to use exercise the same way. I wanted her to do it for her mind, body, and spirit. She has embraced the mission of TransFit and understands how it can help her manage anxiety and stress and even help her concentrate on her studies. Adeline has seen the benefits of exercise and has even experienced a difference in how she feels during the school day if she goes to the 5:30 am class, which is something I have never done! We are both so grateful for this place where we can take care of ourselves together and learn and be inspired by so many amazing women!” -Lacy

Rebecca and Annabeth Bishop

“Annabeth and I are so thankful for each other and know that we are better together! God lovingly created us to do great things for Him, but we can only do that by being different from the world and living transformed. Whether ‘living transformed’ means nourishing our bodies with smart food choices, strengthening our muscles with exercise, or renewing our minds by studying God’s word, we are girls that support each other and make the most out of all we’ve been given!” -Rebecca

Joy and Hannah Cooper

“Hannah and I have loved living Transformed with TransFit for so many reasons. Living transformed means that we get to worship our Heavenly Father together when we exercise. We usually come with great attitudes but there are days when we are struggling. More than once we have mouthed ”sorry” to each other while exercising as we renewed our minds to the truth of scripture at TransFit. Thank you, TransFit team, for continually spurring this Mother-Daughter relationship toward Christ-likeness.” -Joy

“We may not be able to change the entire world, but we can change the world of at least one person.”

— Tim Tebow

This is why we live transformed!

Fit for a Miracle 5K

Thank you for all your prayers and support for the Fit for a Miracle 5k! We are so thankful to have had such a great turn out to support ESP! We ended up having at least 400 people run the race and we raised funds for ESP’s new Miracle League Complex! With this new complex comes a variety of opportunities for the amazing people of ESP— people of ALL abilities! We want to give a huge shout out to Java Joy and Joy FM for bringing great coffee and music to the big day! Thank you to our sponsors, volunteers, runners, and walkers for making this day great, we couldn’t have done this race without you!

We just want to thank these amazing sponsors again! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities!

To celebrate you, we want you to join us at our FREE Mother’s Day run and workout with lululemon this Saturday! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Thank you for all that you do by being such an incredible woman in this community! We are so thankful for you!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

💪 Exercise is Medicine: Get Ready for a Total Transformation!

Sweet friend,

Can you believe May is here? We have been blessed with such lovely weather this week and we are excited for summer! If you are doing our TransFIVE day challenge, we want to encourage you to finish strong! You’re more than halfway there— you can do it!

Don’t forget to turn in your April Arms calendar challenge to win a prize! You can bring it into the studio, text a photo to any of our staff, or email us a photo HERE.

This month, it’s time for a total transformation challenge! The theme for this month is: Exercise is Medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting today! 

We are challenging you to keep track of your exercise and nutrition this month using a points system! The calendar above will be used to keep track of your points. Log your points each day and at the end of the month, the person with the most points will win a free month of sessions!

So how does this challenge work? You will keep track of your exercise, nutrition, water intake, and reflection time each day through points. You can gain up a maximum of 5 points each day. Here’s the points breakdown:

• 1 point for 80+ ounces of water

• 1 point for 3 servings of vegetables

• 1 point for 2 servings of fruit

• 1 point for 30 minutes of exercise

• 1 point for reflection time.

 Log your points for each day on your calendar and at the end of the month, we will total all the points to see who our winners are!

What’s Happening in May

All-Access Pass: This month, get our All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

Mother Daughter Run/Walk: Join TransFit and lululemon for a mother-daughter community run/walk on Saturday, May 11th at 9 am! See below for more information!

HIIT Cardio: Continue to join us for HIIT cardio classes 5:30 am and 9:30 am on Tuesdays and 9:30 on Thursdays!

lululemon: TransFit is now a strategic partner with lululemon. Come to the studio and check out our merchandise. We will be restocking with new items often, so let us know what items you want to see!

In honor of National Prayer Day tomorrow, we wanted to send you a message from our Director of Spiritual Development and Outreach, Pam Adams!

“On the National Day of Prayer, we are encouraged to give thanks and turn to God in prayer. This year’s theme is Love One Another, taken from John 13:34 “Love one another. Just as I have loved you.” 

Please join us in prayer today thanking God for his indescribable gift of Jesus Christ and asking that TransFit be known by our love for others through our generosity and kindness to those in our community in need, which will overflow in many expressions of thanks to God (2 Corinthians 9:12). Please pray that our Fit For a Miracle 5K/Miracle Mile benefitting ESP on Saturday will be a HUGE success and the Miracle League will be a blessing to many for years to come!”

Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! The deadline to register on active.com is tonight at midnight! Use the code in the photo above for $5 off of your registration fee. Register online HERE!

You can also download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Here’s a great yoga flow to release glutes and hips in honor of our 5K this weekend! Click the image to download it.

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

We can’t wait to live transformed with you this May!

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

👊 Get Ready! The TransFIVE Day Challenge Starts Tomorrow!

Sweet friend,

We hope you had a wonderful weekend, relaxing and spending time doing what you love! We wanted to remind you to join us in our TransFIVE day challenge, which starts TOMORROW! Your transformation starts tomorrow and we are so excited to take this journey into a healthier lifestyle with you! To help kickstart your transformation, come workout with us! You can schedule sessions on our free app HERE!

This ebook includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! Plus, this year we updated it with our favorite spring recipes!

Download the challenge for free NOW! This incredible deal will not last long!

This week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. 

Our team is doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge this week!

Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! You can download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We have exciting news for May!

To help you finish April strong and start a new month, we are offering our monthly All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

🔥 Are You Ready to Kickstart Your Transformation? Try Our TransFIVE Challenge!

Sweet friend,

We have had such an incredible week in the studio with you! April is almost over— make sure you turn in your April Arms Challenge calendar to win a prize! You can bring it into the studio, text a picture to our staff, or email us a picture to transfitathens@gmail.com.

Get excited! It’s time for our TransFIVE Challenge! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! We’ve updated the TransFIVE program using our favorite spring recipes, so whether you’ve participated before or this is your first time, you can benefit from the challenge!

This week only, you can download the challenge for FREE! Click the button below to download the Spring TransFIVE challenge.

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. We believe you can do anything for five days! These five days will allow you to reset your mind, shifting your focus back to your transformation goals! Let’s start May feeling our very best!

Next week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” 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 our Creator and love Him with your WHOLE self. 

Our team will be doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge next week!

Are you ready to crush your summer goals? We want to connect with you!

We are offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything else you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Fit for a Miracle 5K

TODAY is the LAST DAY to pre-register for this event at the reduced cost!

After today, registration will increase to $30 and you will not be guaranteed a t-shirt. You can register for this event online HERE or download the mail-in registration form.

Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

🔥 New Total Body Workout for #MondayMotivation!

Sweet friends,

We hope you had a wonderful Easter with your family celebrating Jesus’ resurrection! This week, we encourage you to finish April strong! Keep filling in the April Arms challenge and submit them to us in order to win a prize. Let’s do it!

Get excited about our spring TransFIVE Challenge coming up next week! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plans, grocery lists, recipes, tips, daily inspiration, and more! Check your email later this week for an updated Spring version of the challenge.

You only need a bosu ball and a set of dumbbells for this incredible total body workout! To do the 4th exercise in this workout (Bosu Ball Transformer), do a plank holding the ball, jump your legs to outside of the bosu, then lift the bosu above your head. This workout will get your heart rate up and ignite your core muscles!

We are still offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Fit for a Miracle 5K

Friday is the LAST DAY to pre-register for this event! After Friday, the cost will increase to $30 and you will not be guaranteed a shirt.

This week, registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile. You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

We are so grateful for these amazing sponsors! These generous donations will help ESP build their Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register for FREE on our app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

✝️ Happy Easter Weekend! Celebrate with New Recipes!

Sweet friends,

We want to wish you all a Happy Easter weekend on this Good Friday! Our hope for you this Easter is to enjoy your family and celebrate Christ’s resurrection!

As we've been celebrating "Holy Week" and following the April reading plan from the Gospel of Luke, we remember that today on Good Friday, the day Jesus was crucified, God was at work. The darkness of this day would be overshadowed by joy a couple of days later with the discovery of Jesus' resurrection. Luke 24: 6-7

 He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: “The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.” As we celebrate Easter this Sunday, may we know by faith the forgiveness of our sins, a life of purpose meant to bring glory to God, and everlasting joy that does not end with death, because He is Risen!

Happy Easter to all our amazing friends and clients! Please keep following along with us in our April Bible reading plan. Download the free ebook below!

Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! We challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday— Jesus' resurrection and the blessings He has given you! Below are four healthy Easter recipes you can enjoy without feeling sluggish later! You can find way more recipes like these on our website HERE.

Try these recipes for your Easter celebration and share them with us on social media! Follow us on Instagram HERE and Facebook HERE!

Spring Breakfast Casserole

Ingredients:

• 1 lb lean ground turkey

• 1 cup of grits

• 2 cups light cheddar cheese

• 5 eggs

• 1/2 cup skim milk

• Salt & pepper to taste

Instructions:

• Brown turkey sausage in a skillet, then crumble in the bottom of a casserole dish.

• Cook grits and add cheese (stir to smooth, let cool).

• Beat eggs, milk, salt, and pepper together. Add to grits mixture.

• Pour over sausage in casserole dish.

• Bake at 350 for 1 hour. (You can refrigerate the night before or even freeze and put in the refrigerator the night before)

Easter Salad with Lemon Dressing

DRESSING

Ingredients:

• 1/4 cup fresh squeezed lemon juice

• 2 Tbsps unsweetened almond milk

• 2 Tbsps apple cider vinegar

• 4 Tbsps extra virgin olive oil

• 1 tsp organic prepared dijon mustard

• 1 Tbsp poppy seeds

• Pinch sea salt

Instructions:

• Whisk all ingredients.

• Serve immediately or refrigerate up to 2 days, whisk again immediately before serving.

SALAD

Ingredients:

• 8 oz organic baby spinach

• 1 diced peach

• 1/2 cup fresh blueberries

• 1/2 cup sliced strawberries

• 3 Tbsps sliced raw almonds

• OPTIONAL: 1/2 lb fresh, small asparagus. Chop to use just the tips.

• 4 oz chopped goat cheese

Instructions:

• Combine all ingredients in a large bowl and serve with Poppyseed Dressing. Enjoy!

Garlic Roasted Carrots

Ingredients:

• 24 baby carrots, tops trimmed to 2 inches

• 2 tablespoons olive oil

• 2 tablespoons balsamic vinegar

• 5 cloves garlic, minced

• 1 teaspoon dried thyme

• Kosher salt and freshly ground black pepper, to taste

• 2 tablespoons chopped parsley leaves

Instructions:

• Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

• Place carrots in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

• Place into oven and bake for 35-40 minutes, or until tender.

• Serve immediately, garnished with parsley, if desired.

Recipe credit: https://damndelicious.net/2015/01/17/garlic-roasted-carrots/

No-Bake Chocolate Peanut Butter Cookies

Ingredients:

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 to 1/2 tsp sea salt

• 1/4 cup coconut oil

• 1 tsp vanilla

• 2 tbsp cocoa powder 

• 1 cup quick cooking oats

• 1/4 cup shredded coconut

Instructions:

• Line a baking sheet with wax paper and set aside.

• Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

• Add quick cooking oats and mix well.

• Add coconut and stir until completely combined.

• Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

• Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

• Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

Happy Easter from our TransFit family to you!

Check out our website for blogs, inspiration, recipes, workouts, and so much 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

#MondayMotivation ✨

Sweet friends,

In honor of the Boston Marathon today, we wanted to inspire you with this amazing scripture! God has chosen to give you this race of life! Complete the course and give the honor and Glory to Him. The path will not always be easy; often, it is long and treacherous. We may want to give in. But, you have a finish line to cross! Ask the Lord for the strength and perseverance to finish strong!

To help keep you accountable, we are offering 10% off of our 1-1 sessions! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons for the next two weeks! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Check out this incredible arm and glute workout for runners! All you need is a stability ball and a couple of free weights. You can find this workout and so many more on our YouTube channel HERE. You can also find free workouts on our website HERE and app HERE!

Try these wall postures to reset and revive your body after a run or workout! These poses are restorative yoga postures that allow the mind and the body to relax, relieving stress and tension. Here are 3 key benefits of doing these postures:

1. Relaxation: These poses in combination with controlled breathing lead to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

2. Stretches hamstrings and lower back: The angle of the body in these poses reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. In poses like Legs Up the Wall, the closer your hips are to the wall, the more stretch you'll create in your hamstrings.

3. Facilitates venous drainage and increases circulation: Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a couple of weeks away! You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

TODAY is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 to 1/2 tsp sea salt

• 1/4 cup coconut oil

• 1 tsp vanilla

• 2 tbsp cocoa powder 

• 1 cup quick cooking oats

• 1/4 cup shredded coconut

Instructions:

• Line a baking sheet with wax paper and set aside.

• Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

• Add quick cooking oats and mix well.

• Add coconut and stir until completely combined.

• Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

• Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

• Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

Contact a TransFit Staff Member

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

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

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

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

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

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

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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

Blessings, 

Team TransFit

💪 It’s Time! Let’s Make Change Happen!

Sweet friends,

Do you have goals you want to meet this spring? Are you ready for a transformation? Well, we are here to help you and to do that, we are going to keep you accountable! Accountability is the key to unlocking your transformation! We all have days when we make excuses to not exercise or eat healthy. However, having an accountability partner or community to motivate us on those days is what keeps us on track to meet our goals! Let TransFit be your accountability community!

Doing one thing alone won’t lead to transformation, but when you combine God’s power with exercise, nutrition, and encouraging accountability, anything is possible!

Our Team Wants to Meet with You!

HOW to make change happen: Our team wants to help keep you accountable by meeting with you! For a limited time, we are offering 10% off of our 1-1 sessions. To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, Caroline will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons. If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Don’t forget to keep filling out your April calendar! We posted an amazing arm and core workout yesterday— check it out on our Instagram HERE!

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a few weeks away! You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

Monday is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 to 1/2 tsp sea salt

• 1/4 cup coconut oil

• 1 tsp vanilla

• 2 tbsp cocoa powder 

• 1 cup quick cooking oats

• 1/4 cup shredded coconut

Instructions:

• Line a baking sheet with wax paper and set aside.

• Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

• Add quick cooking oats and mix well.

• Add coconut and stir until completely combined.

• Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

• Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

• Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

Contact a TransFit Staff Member

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

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

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

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

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

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

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

We can’t wait to see you COME ALIVE in the studio this month!

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

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

Blessings, 

Team TransFit

✨ Amazing April Client Spotlight!

Sweet friends,

We are so excited to come ALIVE with you in the studio this April! If you haven’t read our last blog about all of our exciting April news yet, be sure to check it out HERE. We have less than a month until our Fit for a Miracle 5K, so we are getting prepared this month! In addition to sessions in the studio, come try TransFit Prayer Walks Wednesdays at 9:30 am and our Running Group Mondays at 8:20 am! Email us HERE if you have questions!

Today, we are thrilled for you to meet an amazing woman who has truly come alive— our April client spotlight, LeAnn Cleveland! Her bright smile lights up the room and her hardworking spirit in TransFit’s morning and afternoon sessions is contagious. LeAnn has lost body fat, inches, and changed her perspective on exercise and nutrition. She continues to transform her body, mind, and spirit and is such an incredible example of TransFit inspiration!

April Client Spotlight - LeAnn Cleveland

“Growing up, I was always the ‘big girl.’ I wouldn’t necessarily say I struggled with my weight. I didn’t struggle. It was part of who I was – part of my identity. Before I graduated from college, I ran into a friend who had lost quite a bit of weight through Weight Watchers. Inspired by her success, I joined and began my journey toward a healthier lifestyle. I learned a lot about nutrition those first few months. I also discovered exercise – walking, step aerobics, and strength training.

My weight has fluctuated over the years. Life got busy. I got older. In February 2018, I was ready for a change. I rejoined WW and began eating healthier and exercising. I have an elliptical I use at home regularly as well as exercise DVDs (Pilates, yoga, and cardio). However, I missed working out with others. The next month, I attended a school function where a silent auction was taking place. A TransFit package that included 4 Transformer classes was one of the items. I bid and won. To say I was a bit intimidated would be an understatement. In fact, I waited until the package was about to expire before I finally went. But I went, and I loved it! I had never been to a gym that provided such encouragement. I honestly don’t think calling TransFit a ‘gym’ is an apt description. I’ve been a member of many gyms over the years and this place is different. At TransFit, you are inspired by women without feeling the need to compare yourself to them. I try to attend sessions twice per week and workout at home 3-4 days per week. My goals are to exercise 5-6 days per week total, eat greens daily, and drink at least 64 oz. of water each day.

I love how TransFit challenges and stretches me. I am a tutor to students with learning disabilities and other learning challenges. I am constantly asking them to do hard things. I am a big believer in lifelong learning, so I realize that I have to be willing to put myself out there and do hard things. God has created each of us to run a race— a race that at times can be challenging. I can’t run your race, and you can’t run mine, but we can run alongside one another to encourage and inspire. This is how I view TransFit, an incredibly unique place that encourages and inspires.”

We are so moved by LeAnn’s testimony and are glad to be a part of her journey! We hope it inspires you to set and accomplish your own goals. We are here to serve you in any way we can!

Grilled Salmon

LeAnn loves warmer weather and grilling season. Try her favorite grilled salmon recipe!

Ingredients:

• 1.5 - 2 lbs salmon

• 1 tsp ginger

• 1 tsp minced garlic

• 1 scallion, chopped

• 1/4 cup honey

• 1/3 cup soy sauce

• 1/3 cup orange juice

Instructions:

• Mix ingredients well

• Pour over salmon and marinate for 1 (or more) hour(s)

• Grill or bake at 400 degrees until fish flakes easily

• Enjoy!

It’s time to set a new goal for this week! Try some of LeAnn’s goals by exercising 5 days this week, getting in 80 ounces of water, and increasing your vegetable intake. After a workout, try our Wall Postures yoga flow to stretch, relax, and reset! Download it HERE.

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a couple of weeks away!

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

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

We can’t wait to see you COME ALIVE in the studio this month!

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

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

Blessings, 

Team TransFit

🙌 Exciting News to Come Alive in April!

Sweet friends,

It’s time to come ALIVE in April! Are you feeling stuck in your health and fitness routine? It’s a new month— time for you to revive and renew your body, mind, and spirit! Today is the day! Read all of the exciting news below to learn about how to come alive this April!

Don’t forget to turn in your March calendar this week! We want to see how you stayed ABSolutely committed last month! You can bring your calendar into the studio, email us a picture to transfitathens@gmail.com, or text a picture to our staff. When you complete a monthly challenge and turn your calendar in, we reward your hard work with a prize!

Be sure to check the schedule this week, as there are a couple of session cancellations and changes due to spring break! You can find great workouts to do while on vacation on our website HERE and on our app HERE!

April Bible Reading Plan

“I talk about God whispers and God winks often and I know He leads us through these little nudges. I know for certain that nothing happens by accident, but some days I want Him to speak audibly to me! I want and need clear direction. But then, I realize He is asking me to trust Him fully. 

A wise friend recently told me, “Caroline, if you want to hear God speak to you, read the word of God out loud!” I don’t know why this one sentence hit me so hard. The Bible is the written word of God and truth transforms! We have to read it, say it, and live it. 

The more I read God’s word, the more I feel its power and I began to understand God’s love for me. Today, with all the dismal headlines in the news, I find hope on the pages of His word and I find joy that sustains me in my weak moments regardless of my circumstances.

Every time I make time to open the Bible it surprises me! God’s Word is alive and active because the Holy Spirit brings it to life! The Bible is a living book with a timeless message. The more we read it, the more God’s words fill us up and can pour out of us unto others.  We find wisdom and guidance for how to deal with our busy lives, peace for our troubled hearts, and hope for the hardest moments. 

I want to challenge you to open God’s word this month and dive in with me. 
The Gospel of Luke is one we can read over and over again and find the wisdom and comfort we need. Join me and our TransFit community this month as we push ourselves out of our comfort zones and immerse ourselves in truth. See how you are transformed by this experience!” -Caroline Ward

As Easter approaches this month, we encourage you to join the TransFit community in our April Bible Reading Plan! We will read through the book of Luke in one month and will transform our minds with His word. Download our FREE April Reading Plan ebook by clicking the button below OR get it from our website HERE!

April Calendar Challenge

New month, new challenge and April is all about building strong arms! Complete these short arm workouts every day this month and color in each day on your calendar as you go. Share these calendars with us at the end of the month and we’ll reward your dedication!

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a few weeks away!

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

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

Prayer Walks

We have exciting news! TransFit’s Director of Spiritual Development and Outreach, Pam Adams, will be leading prayer walks this month building up to our Fit for a Miracle 5K! Starting this Wednesday, April 3rd, meet outside the TransFit studio Wednesdays at 9:30 am where Pam will lead us in prayer and meditation as we walk the Miracle Mile route twice (2 miles total).

The goal of prayer walking is to “pray onsite with insight” as we will simply be using our senses to engage mind, body, and spirit in the ministry of prayer, keeping alert for how the Lord leads us to pray for the Fit for a Miracle 5k and the community around us where we will “set our foot” (Joshua 1:3) along the routes. Our greatest prayer is that God will be glorified as we seek the be a blessing to others in the ministry of prayer and service.

Email Pam HERE if you have any questions!

TransFit Running Group

We had such an incredible time at our Healthy Running Lunch & Learn last Thursday! TransFit Running Director, Lisa Patton, taught us so many insightful techniques and tips for running/walking efficiently! If you want to learn more, Lisa leads a running group every Monday at 8:20 am. The group will be running parts of the 5K course, so this is an incredible way to train for our upcoming Fit for a Miracle 5K, as well as any personal goals you have! Email here HERE if you have any questions!

More April Events

We will continue to have our 5:30 am HIIT cardio sessions on Tuesdays this month! Getting in a cardio workout in the morning is such an incredible way to start the day!

We will also continue our TransFit Girls sessions Wednesdays at 4:15! We love spending time with these sweet girls and helping them transform!

You can sign up for any of these sessions on our FREE app HERE!

Contact a TransFit Staff Member

Lisa Patton: As mentioned earlier, Lisa has a running group every Monday at 8:20! She is also available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza is our new amazing personal trainer who is so excited to meet everyone and help them with their personal fitness goals. Email Eliza to schedule a one-on-one HERE!

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

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

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

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

We can’t wait to see you COME ALIVE in the studio this month!

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

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

Blessings, 

Team TransFit

✨ Here’s How to Finish March with Energy!

Sweet friends,

WOW— what an incredible month we’ve had in the studio! We are so excited about the beginning of spring and warm weather. Take some time to enjoy God’s blessings by going for a run or walk outside!

Don’t forget to turn in your March calendar when the month is over! We want to see how you stayed ABSolutely committed this month! You can bring your calendar in to the studio, email us a picture to transfitathens@gmail.com, or text a picture to our staff. When you complete a monthly challenge and turn your calendar in, we reward your hard work with a prize!

We wanted to encourage you this morning to stay committed. Let’s run stronger together whatever race, whether it be the race of today or a real 5k, with perseverance, endurance, and heart!

“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. Let us fix our eyes on Jesus, the author and perfector of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful me, so that you will not grow weary and lose heart.” Hebrews 12:1-3

Whether we are physically running or not, we all run the race of life and give the honor and glory to God. Often, we are exhausted and want to quit but we have a finish line to cross so we must finish strong! He gave us these bodies and asks us to care for them, which we do by viewing exercise as a form of worship. Let us soak in the richness of the world He created!

We hope you can join us for our lunch and learn on Thursday! Additionally, we have exciting news beginning next week, April 3rd! Pam Adams, our director of Spiritual Development and Outreach, will be leading a prayer walk every Wednesday in April at at 9:30 am. Stay tuned for our April news blog for more details!

Wall Postures

Click the button above to download this flyer and save or print it for future reference! These poses are restorative yoga postures that allow the mind and the body to relax, relieving stress and tension. Here are 3 key benefits of doing these postures:

1. Relaxation: These poses in combination with controlled breathing lead to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

2. Stretches hamstrings and lower back: The angle of the body in these poses reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. In poses like Legs Up the Wall, the closer your hips are to the wall, the more stretch you'll create in your hamstrings.

3. Facilitates venous drainage and increases circulation: Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Wednesday is the last day to register for the Lunch & Learn!

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

The cost to cover lunch is $10. You can register on the free TransFit app under Special Events!

Congratulations to our incredible marathon runners— we are SO proud of you! These ladies went down to Ormond Beach, FL to run the Tomoka Marathon over the weekend. They set a great example for us on using our bodies to worship our amazing God! Let’s take the dedication and drive we learn while training and apply it to the real life marathon we run each day for Christ!

Fit for a Miracle 5K

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

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

We can’t wait to see you in the studio throughout the rest of this week! We are finishing March strong and full of energy!

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

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

Blessings, 

Team TransFit

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

Sweet friends,

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

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

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

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

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

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

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

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

Fit for a Miracle 5K

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

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

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

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

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

Blessings, 

Team TransFit

✨ Our Most Motivated Client Spotlight for March!

Sweet friends,

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Strawberry Edamame Salad

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

Ingredients:

• 2 cups organic baby spinach

• 1 cup chopped kale

• 1/2 cup chopped strawberries

• 1/3 cup edamame

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

• 1/4 cup toasted, chopped pecans

Dressing:

• 1/2 cup sliced strawberries

• 1 tsp Dijon mustard

• 1 tbsp balsamic vinegar

• 1/2 tsp salt

• 1/4 cup olive oil

Instructions:

• Combine salad ingredients in a bowl.

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

• Top with grilled salmon or tuna. Enjoy!

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

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

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

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

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

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

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

Blessings, 

Team TransFit

🙌 Are you Ready for a Miracle in March?

Sweet friends,

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

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

Fit for a Miracle 5k

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

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

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

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

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

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

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

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

Fun March Events

HIIT Tuesdays

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

Lunch and Learn

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

Running Group

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

TransFit Girls

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

Contact a TransFit Staff Member

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

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

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

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

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

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

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

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

Blessings, 

Team TransFit

Kids get active! Family Couch to 5k Program!

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

kids couch to 5k

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

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

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

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Happy running,

Caroline