August

COMMIT to Your Goals! Walkers & Runners- These Exercises Are For YOU!

Happy Friday!

Good morning beautiful friend! What an amazing week in the studio as we are getting re-energized for this new school year and month! Our COMMIT August challenge goal is to move 30 minutes daily. What better way to get active this month than to prepare for a race! Whether it's a 5K, 10K, half marathon, marathon, or the race of LIFE... we want to encourage you and help you allow your body to feel its best! Today, we want to share with you our Glute Exercises for Walkers and Runners! These exercises are great to add to your training! 

October in Athens= ATHHALF! We hope that you will join our TransFit team, as we prepare for the race! This year, AthHalf is offering a 5K and half marathon! Whether your running or walking, we hope that you will set a goal to come out and be with us! Here is the Half Marathon Training Plan! This week will wrap up the first week of the half marathon training! It's not too late to get started! Click HERE to download the FREE half marathon training plan! 

In addition to your training, here are TWO amazing meal plans to help you continue to live transformed! Don't forget to check out our website for access to healthy recipes on our HEALTHY LIVING tab of the website! 

Ladies, we can do this! Let's make it a goal to complete a race before 2018 ends! If you would like to meet with one of our trainers for more information on how to prepare for a race, please email us at transfitathens@gmail.com and check out our website for more information! 

Sessions are filling quickly, so make sure to sign up in advance!! You can sign up by clicking the link BELOW! We can't wait to see you in the studio! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are you getting enough protein?

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

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

Importance of Protein- 

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

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

Here is Sarah's favorite way to steam eggs! 

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

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

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

Jain Making her famous "doubled" eggs! 

Jain Making her famous "doubled" eggs! 

 Healthy Deviled Eggs Recipe:

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

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

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

Blessings, 

Team TransFit 

Life Transforming Goal Workshop: Lululemon & TransFit Next Tuesday

Happy Tuesday! We are halfway through August and we want to focus our minds on those goals we set at the beginning of the month! Start today and re-commit to setting a specific goal for this week and a larger goal for this month! Let us know how we can help you achieve those goals! You can do it!! We believe in you!

As we have been reading The Circle Maker, the quote above has inspired us to take risks and step out in faith toward new directions and to strive for new life goals. You may be wondering, how can I really reach my life goals and dreams? 

We are excited to team up with Lululemon for a life transforming goal workshop in the studio one week from today! Next Tuesday, August 23, 11:30-12:30 we will learn how to create that life vision and achieve your goals and dreams so you can thrive and live your best life! 

Let's stay focused and create a positive vision and have faith to step out and begin the journey today. Yes, we know life can be "full", messy, and loud, but we have to stay faithful and remember that every path is for the purpose of changing us one day at a time into His image! Let's don't waste a single moment- let's seize every opportunity! 

Use each day as a blessing and a new opportunity to thrive and grow! What risk will you take today to be challenged, to be changed... to transform? 

Come into the studio for some training sessions to transform your body, mind, and spirit. Join us for the FREE workshop next Tuesday and sign up on our new app! If you have any questions, please contact us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

ABSolutely Committed for August

Happy August!

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

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

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

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

Blessings, 

Team TransFit

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