December Client Spotlight - 75 Hard Challengers

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

Lisa Irvin
Traci Britt
Maggie Eterno

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

Lisa Irvin

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

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

---

Traci Britt

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

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

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

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

---

Maggie Eterno

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

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

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

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

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

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

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

Dinner Bells

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

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

Try an Open Strength Session!

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

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

💖Amazing February Client Spotlight & 5-Day No Sugar Challenge starts Monday🍬

Sweet friends,

What better way to spread the LOVE than to celebrate an amazing young woman who has been dedicated to her health by prioritizing the transformation of her body, mind, and spirit. Over the past two years, she has committed to her nutrition plan and exercise routine, even with a busy school schedule, high-school-sports practices, and an active social life. She continues to demonstrate what it means to “live transformed. 

We are thrilled for you to meet our February client spotlight…Adeline Sinkwich!

She proves that commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying on track with her goals results in a whole-body transformation!

“Growing up I was always active,  playing soccer, and tennis among other activities. I really started consciously exercising when I was in the 9th grade. There were times when I first started high school that I struggled with stress and anxiety, so my parents encouraged me to try exercising as a way of releasing any built-up emotions. I started to run every day after school and would often go to TransFit with my mom. I didn’t realize it at the time, but whenever I exercised, I felt much better. The following year I struggled with the same anxiety, but it became even worse because of some rough patches in my social life. I found myself sad and lacking motivation. When it started to catch up to me and I could see how I wasn’t as happy, I knew I needed to make a change. That summer when I got back from being a camp counselor, I realized how much happier I was with myself and how much better my mood is when I am active and fueling my body with nutritious food.”

“Working out at TransFit became part of my normal routine and I made it a priority in my life. I started to focus on my diet and be conscious of getting plenty of vegetables and lean meat. This was very hard at first, but I was able to do it for 2 months and after just one month, I felt better about myself. Even in the midst of swim season and soccer practices, I challenge myself to go to TransFit at least twice a week before practice. I have continued to keep my eating habits and to exercise at least once a day. ”

“My mom, Lacy, and I have tried many of the recipes on the TransFit website/blog and have loved them; I have tried them for breakfast and my school lunches and they are perfect. It has been such a helpful resource, on top of the workouts, in order to fully transform my body, mind, and spirit. I am so grateful for the trainers at TransFit and their encouraging words and prayers!”

Simple Coconut Quinoa and Lentil Curry with Lime Mango

Ingredients:

• 2 tablespoons coconut oil

• 2 red bell peppers chopped

• 2-3 carrots chopped

• 2 cloves garlic minced or grated

• 1 tablespoon of fresh ginger grated

• 2-3 tablespoons thai red curry paste 

• 1 tablespoons curry powder

• 1 (14 ounce) can full-fat coconut milk

• 4 cups coconut water OR vegetable broth OR water

• 1 tablespoon fish sauce (or coconut aminos if vegan)

• 1 cup green lentils rinsed

• 1 cup mixed red and white quinoa

• 3-4 big handful baby kale

• juice + zest from 1/2 a lemon

• 1/4 cup fresh cilantro + basil chopped

• 1 mango sliced or chopped

• 1 lime zest + juice

  Directions:

  Heat the coconut oil in a large heavy-bottomed pot set over medium heat. Once hot, add the red pepper and carrots, cook 2-3 minutes or until lightly charred on the edges. Add the garlic + ginger and cook 30 seconds. Add the thai red curry paste and curry powder, continue cooking for another minute or until the curry is fragrant. Slowly pour in the coconut milk, coconut water (or broth or just water) and fish sauce or soy sauce. Stir to combine and then bring the mixture to a boil. Once boiling, stir in the lentils and quinoa. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender and the quinoa soft. Stir in the kale and continue cooking, uncovered for another 5 minutes. Remove from the heat and stir in the lemon juice + zest, the cilantro and basil.

  Ladle the curry into bowls and top with mango. Drizzle the mango with lime juice + zest. Garnish the curry with a dollop of Greek yogurt, fresh chilies, and almonds. Serve with fresh naan. EAT.

Are You Up for the Challenge?

Starting Monday, February 17th, join Team TransFit for the TransFive No-Sugar Challenge in order to relieve symptoms of sugar addition—body, mind, and spirit.

The 5-day challenge is complementary and comes complete with an Ebook including survival tips, a grocery list, a full meal plan, and various recipes!

We have created an active Facebook Group that will provide you with a chance to experience a sense of community throughout the challenge. This is the perfect opportunity to transform your habits and be held accountable for your day-to-day progress.

In just FIVE days, we believe that you will experience a whole new perspective on the ways sugar impacts our body’s functions!

Spaghetti Squash Primavera

Ingredients:

• 1 small spaghetti squash (you’ll need 2 cups cooked)

• 1 tsp olive oil

• 1 tbsp minced shallots

• 1 clove garlic, crushed

• 1/4 cup red onion, diced

• 1/4 cup celery, diced

• 1/4 cup carrots, diced

• 1 cup broccoli florets

• 1/2 cup diced zucchini

• 2 cups marinara sauce

• 1/2 tbsp grated Pecorino Romano (optional)

• 3 oz fresh mozzarella (optional)

Directions:

Preheat oven to 400 degrees F. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake about 1 hour, or longer if needed on a baking sheet, cut side down. If you prefer the microwave, stab the squash with a knife all around and place it on a microwave-safe dish. Microwave 7-9 minutes or the skin gives when cut with a knife. Once cooked, use a fork to scrape the strands out into a bowl. In a medium sauté pan heat the oil over medium-low heat. Add the shallots, garlic, red onion, celery and carrots and cook for 5 minutes, stirring. Add the broccoli and zucchini and season with salt and pepper to taste.

Add the marinara sauce, increase heat to medium and simmer until the vegetables are tender, about 3 to 4 minutes. Add 2 cups of the spaghetti squash, Pecorino Romano and stir, adjust the salt and pepper to taste and cook for 1 minute. Divide the vegetables in two small casserole dishes, or you can use the shells of the spaghetti squash to make boats, then place under the broiler or in a hot oven until the cheese melts. Make whole wheat angel hair pasta for children and serve with the vegetables and marinara.

We can’t wait to embark on the 5-day No Sugar Challenge with each of you. Thank you to for continually being such an inspiring group of woman in this community! We are truly stronger together.

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

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

Blessings, 

Team TransFit

December’s Amazing Client Spotlight…Deborah Ragland⭐️

Hi sweet friends! 

It is not too late to make the most of the month of December! We hope you are trying to get in some type of movement everyday, eating mindfully, and recording it on your December calendar! The Holiday Extravaganza Challenge is still going on, so make every day count.

Christmas is right around the corner, but we did not want to miss the opportunity to shoutout our December Client Spotlight, Deborah Ragland!

Deborah has made changes over the last few years which have lead to an amazing body, mind, and soul transformation! Deborah is a constant light in the TransFit studio and has diligently committed to investing in herself in order to serve the Kingdom and others well—as we are each called to do. She has a bright smile, cheerful spirit and is a quiet leader during her sessions. With a busy schedule and a family, Deborah still makes it a priority to get in two strength training TransFit sessions and at least three runs throughout the week.

How inspiring is that Deborah hadn’t run consistently since college, but yearned to stay active and soon discovered how moving her body reduces her anxiety, helps her feel accomplished, lowers blood pressure, tones, and leads her to feel better over all!?

Commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying on track with her goals results in Deborah’s amazing whole-body transformation! Keep motivated and keep shining your brilliant, bright light, Deborah.

“When I moved to Athens a few years ago, I knew I wanted to find a place I could be inspired and encouraged to stay healthy and active. I came to a track running workout that TransFit offered and I remember hearing for the first time “don’t compare yourself to the person next to you.” “Be present and grateful for the body that YOU have and what it can do.” I remember hearing “this is a way you can worship the Lord-using the body that He gave you.” I remember thinking that those things were the kinds of things I needed to hear! I started coming to the TransFormer sessions and found myself becoming stronger physically, meeting other women who were cheering me on, and being encouraged to make healthy choices.”

“On the days I don’t feel motivated, I know if I can just show up-just get in the studio-the other women there will get me moving. I don’t have to figure any thing else out; I just have to show up!

Some things I’ve incorporated into my every day life include keeping up with my water intake. I’ve found that if I have a water bottle on my bedside table, I can drink it first thing when I wake up to get my day started well. I find I feel better throughout the day when I’m well hydrated and that I sleep better at night when I drink hot chamomile tea before bed.”

“After my kids got in school full time, I knew I needed to start taking care of myself better physically, so I started running. I hadn’t run consistently since college (and never enjoyed it) but I was yearning to get in to something active. Later in life, after signing up for a race, I found it was a great hobby for when I wanted to be by myself OR for when I wanted to spend time with people. Running became an “introvert outlet” for me as well as a social outlet; I loved that it could be both!”

Even though Deborah has never enjoyed cooking, here are a few of her easy, “go-to” options:

• Grapes

• Mixed nuts

• Protein bars

Spinach and Kale Salad

INGREDIENTS

• 1 bag of spinach

• 1 bag of kale

• 1/2 cup of almond slivers

• 1/2 cup of dried cranberries

• 3 tablespoons of balsamic dressing

DIRECTIONS

Add spinach, kale, almond slivers, and dried cranberries to a big bowl. Add balsamic dressing evenly over the top and toss!

Deborah, we are so proud of you!

We encourage each of you to give your best and finish the 2019 year strong! 

TransFit would like to gift you with a FREE Christmas yoga session at 9:15am THIS Saturday, December 21st! Come get your mind right before the week of Christmas! We would love to spend the morning with you🎄

FREE 1 Week Meal Plan

Download our FREE meal plan below - a plan filled with recipes the whole family will love and a grocery list just for you! Transform your nutrition this holiday season with our Winter Meal Plan!

Holiday Gift Ideas

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

Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE!

We are excited to see you this week for your transformation! Remember, the December Challenge is to run or walk 1 mile a day! We believe in each of you and know that you can achieve this goal! If you have not started yet, we encourage you to start TODAY! It is never too late to begin!

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

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

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

Blessings, 

Team TransFit

✨ 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

✨ 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!

---

“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!

---

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!

---

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

Our Inspiration of COMMITMENT This August!

Sweet friend, 

It has been a wonderful month at the studio. School is back in full swing and you are ready to set new goals! We love seeing you all back with smiles ready to COMMIT this August! We have challenged each of you to get active for 30 minutes a day and drink at least 80 oz. of water! We believe in you and know you can do it. The winner of the challenge will be entered into a raffle for a MONTH of FREE sessions!

Today, we have the privilege of sharing an amazing client spotlight with you. Erika and Marren are our August client spotlights! These two ladies have been so dedicated and focused on making small changes daily which have led to amazing BIG results! Erika and Marren inspired our theme of COMMIT this month, as that is the word to define their transformation stories. We are so proud of this incredible mother daughter duo and are excited for you to read about their journey! 

---

Erika's Transformation Story: 

"I started at TransFit two years ago as I wanted to get physically stronger/healthier, wanted to be a positive example to my kids and wanted to get rid of the flappy “bat wings” on my arms. I knew Caroline from church and knew several people that had only positive things to say about working out with the TransFit team. While I had enjoyed serious hikes and backpacking in my twenties, and even became a pretend runner for a short while and ran a couple marathons (bonus – if you are one of the slowest runners, they let your husband ride his bike beside you to sing songs and scout out bathrooms!), my workout efforts for the past 20 years have been totally sporadic. I needed a way to view exercise differently and have been SO thankful for the TransFit approach of focusing not only on our bodies but our minds and spirits as well. Remembering to see this as a form of worship makes all the difference! And this is why I felt confident in having Marren get involved at TransFit – I knew it would be a safe and helpful place for a teenage girl to learn about long-term health and what that really means.

Last year, Marren joined me in the weekly yoga sessions at TransFit and it was great for us physically, but also a great bonding time. So much so that when we were planning a 6-week, 10K mile family road trip for this summer, Marren and I knew we wanted to focus on staying healthy with our eating and workouts. We talked about the best way to do this and we came up with bracelets to wear each day as reminders and Marren came up with the word “Commit” so we had them made and wore them each day – we still do. What a totally different road trip from the previous ones! Our normal “car foods” were changed – instead of chips, special cookies, and marshmallow trail mix, we had apples and bananas. We made an effort to hike more and work out at hotel fitness centers, and we did squats or some kind of exercise at every gas station stop.  Sometimes other travelers joined us! My big feat – I only had one bag of Cheetos during the entire trip. Total record for me!  But while on the trip, we also knew we wanted to start the Fall with stronger bodies and committed schedules for working out so we set up personal training sessions 3x per week for 5 weeks in July/Aug for a jump start. It was awesome and we are geared up for an exciting year!

I enjoy seeing my body take shape in ways I’ve never known in my life and the feeling of satisfaction after a tough workout. It makes me so thankful to have a body that can work out like this – even though I’m not the fastest, strongest and far from the most coordinated – God has given me a strong body and the TransFit team reminds us to be grateful and not compare.  And I SO enjoy seeing the other women at TransFit who inspire me each and every session. They amaze and encourage me in great ways they don’t even realize! 

Most challenging is making sure I’ve had enough water to drink as I can tell that makes a huge difference in my exercising success. I am one of those people that is never thirsty, I don’t drink with meals and drinking my daily water takes planning and effort. Lame but true. I have implemented several “tricks” to make it easier – I fill the bottles at night so they are room temp in the AM (I don’t like it cold), I number my water bottles so I can feel a sense of accomplishment as I complete them, and I will sometimes cut up strawberries to flavor them. I am so bad at drinking water that I added it as a “daily chore“ for my kids from the time they were little and it has worked – they both drink tons of water each day since it is now a habit. 

I’m excited for our new routine which is 2 small group sessions and 1 yoga session per week at TransFit and then walking or playing badminton at home for 30 minutes on the other days. We also plan on adding in weights and bands for home use. Having a workout warrior buddy living in the same house with me keeps me accountable and encouraged as I don’t have to do this alone!

Both of my kids have vastly different, but very strict food restrictions and diets. It is God’s sense of humor that someone like me – who likes protein bars, cheese hot dogs, Spaghettios from the can, and anything packaged that can be microwaved/not cooked – has kids that require “real” food to be top-of-mind every moment of every day. But what an incredible blessing that both of them have healthy brains and bodies greatly based on the food that goes in them. The fact that they both manage their own diets, know what they can/can’t eat and know the science behind their diets is great, but they also don’t complain. Our big saying is “it’s just food” and we take our own everywhere. It doesn’t have to match what everyone else is having. That they can manage their health in this positive way will help them for life and I’m thankful my husband and I were able to help guide this – with a ton of support from professionals and prayer warriors. Additionally, my kids having their “own faith” was our number one goal for their lives and we’ve been so thankful to see that happen. 

The main goal is to keep up the sustained level of working out 3x a week at TransFit and then at home as well. We are scheduling for the full month so I don’t inadvertently double book any meetings or activities during those times. We see this as a top commitment and my goal is to treat it as such. 

I’m also continuing to work on my water intake. I think this one will have to remain on my goal list for a long, long time!

While I’m generally an energetic person, working out provides a more sustained level of energy throughout the day both mentally and physically. Also, I’m more “eager” to move big limbs in the yard or climb stairs in the house than I would have been before – just because I know I can. And it provides great time and memories with my daughter – from working out to planning our food to talking about the music or devotions we heard at TransFit that day!

And I have learned the wonders of having a baseball hat and clean t-shirt as quick changes when I must get to a meeting/event without having time to shower."

Erika's Favorite Recipe: Vega Chocolate Peanut Butter Protein Snack Bar

Marren’s Transformation Story:

"I first started at TransFit last year by attending weekly yoga sessions with my mom. Those were great, and I had been doing a C25K program and some exercise at home as well. But 2 ½ months ago, I got serious about changing my habits. This summer, my family went on a 6-week cross-country trip, and I realized I wanted to have more consistent workouts when we returned so we scheduled personal training sessions to help jump-start the process. When we came back from the trip, I started going to TransFit with my amazing mom 3 times a week for 5 weeks straight and we worked out at home 3 other days of the week. It was exciting to see the changes!

Also, a few weeks before we left on our trip, I started working with Katie Shurling, the TransFit registered dietitian, who is awesome!  She has helped us SO MUCH with my PKU, which is a genetic metabolic disorder that essentially requires me to eat way less protein than most people. (I like to say I’m a mutant and I’m sure there has to be a superpower within me because of it!) This means no meat, no dairy, etc. so it is hard to ever feel really full and hard to find good food options. But Kaeti has given me so many yummy food choices that are healthy and low in protein and help fill me up. She also works with me on the MyFitnessPal app so I can track my protein and calories in one place, which is much easier.

I LOVE the way exercising makes me feel! When I am done working out, I (usually) feel invigorated and ready to take on the day. Exercising helps me feel less moody and just overall happier throughout the day. The most challenging part for me is actually doing a workout, whether that means going for a walk or coming to TransFit. Some days I just don’t feel like doing anything, but I am always rewarded afterward. 

I exercise about 6 days a week, with one day just of resting. At home, my mom and I usually go for a walk around the block or at OVP or we play badminton together. 

I have dyslexia and have had to work hard to learn the ways my brain functions. I’ve had eye patches that I despised, extra hours of studying, and many frustrating days, but now I LOVE to read and write and I am so thankful to everyone who helped me with this challenge. 

I am working on staying COMMITTED throughout the school year when working out is going to be harder to fit in my schedule. Also, I want to share my new love for working out with others and encourage them that exercising can be so much fun! I just bought a shirt that says “I don’t have to work out. I get to work out” and I fully believe that. 

Now that I have started working out and eating healthier, I feel so much better, physically and emotionally, and I have way more energy. I feel more alert and am excited to see what the day brings. I also feel good about myself and am thankful for the wonderful body God has given me."

---

Erika and Marren, we are so incredibly proud of you and your transformation. We are thankful to join alongside both of you! We hope that you feel so encouraged after reading their stories! 

If you would like to meet with any of our trainers, nutritionist, or registered dietitian, you can email us at transfitathens@gmail.com for more information! Let us know how we can help you COMMIT to living transformed! 

Blessings, 

Team TransFit

July Client Spotlight You Don't Want to Miss! Diving Into HIS Grace for Transformation!

Sweet friends, 

Can you believe July is almost over?! Each of you has worked so hard this summer! This month our theme was DIVE into GRACE! We made a goal to intentionally dive deep by being more intentional with our bodies, minds, and spirits.  We hope that you felt encouraged by friends, family, and our TransFit community!
 

Today, we have the pure joy of introducing you to one of our amazing clients, Lauren Douglas!

Lauren is an amazing friend, wife, teacher, and overall incredible woman. She radiates light and love and you instantly feel that when she smiles so brightly or gives you the best heart-felt hug! Lauren is genuine, kind, and one of the hardest working women I know! You will love her spotlight as she speaks about giving herself grace though-out this past year. My prayer is that her testimony will inspire you to dive into everything you do with your whole heart, soul, mind, and strength while giving yourself the grace to be uniquely YOU! 

Lauren, like many of our clients, has been exercising diligently through all 9 months of her pregnancy. We all have something these days: an injury, an illness, a hard day, or some type of stumbling block. We are stronger together and when we show up, TOGETHER, we can transform whatever we put our minds to! Let's do this friend! 

Congrats sweet lady! Thank you for giving your all and for inspiring all women that by giving your best one hour, one day at a time you can reach your goals! 

When my husband, Will, and I found out we were expecting our first baby at the end of July I made a plan to keep myself physically and emotionally healthy throughout my pregnancy. It helped to know that what I was doing for myself was having a direct effect on my growing baby. Part of that self-care included extending myself a lot of grace, especially during the first trimester! I found myself extremely tired and nauseous at the end of the day so made a simple goal to maintain one strength based workout per week and go on one walk/run per week. This felt doable without feeling I was over-exerting myself. I started counting afternoon naps as an integral part of my self-care: ). Once I was feeling like myself again I made three goals to focus on. 1) Get in three workouts a week, 2) drink 100 ounces of water a day, and 3) eat greens every day. Again these were achievable and I knew would benefit me and our growing baby boy.

I had a friend encourage me early on to just keep showing up, no matter how many reps you get to in a session or how out of breath you feel, just keep coming back. She promised that I would feel better during pregnancy and once the baby was here. That was some of the best advice! When I showed up to the TransFormer classes I was so encouraged by Caroline, Lisa, Mallory, Katie, and all the women I was working out alongside. So thank you for encouraging me and lifting me up each time I stepped foot into TransFit! There were days where I didn’t get to a mile during the cardio block or I had to stop and take a breather after only 10 reps, but the support and encouragement I felt from the TransFit community kept me coming back. Just showing up benefited not only my physical health but my emotional health as well. 

I tracked my measurements to help keep me accountable, but also celebrate the work my body was doing to grow this baby. At first, it was hard/scary to see those numbers grow, but I knew it was needed to support a healthy baby. I focused on meeting my goals each week and saw the growing numbers as important work my body was doing. 

Smoothies became my best friend. I throw so many good things in there and know I am getting the nutrition I need. Kale, spinach, cauliflower, protein, hemp seeds, chia seeds, flax seeds, yogurt for the probiotics, avocado for the healthy fats, were all things I’ve incorporated into a smoothie. They’re an easy way to pack in nutrients when you may not feel like eating yet another salad.

Here is one of my favorite smoothies:

• 1 1/2 cup coconut milk
• 1 scoop vanilla vega protein powder
• 1/2 avocado
• 1 cup spinach
• 1/2 cup frozen cauliflower
• 1/2 cup frozen peaches
• 1 tbsp hemp/chia/flax seed mixture
• Blend until smooth

We are calling it the BeaUtiful Skin Smoothie

This smoothie is a delicious, energizing meal replacement and is so good for your body, mind, and especially your skin. The high protein smoothie is great for post workout! The avocado has good healthy fat for elasticity with your skin and will help keep you full! By adding in a tablespoon of Chia seeds, you will receive Omega 3 three fatty acid’s which are so good for your bones, skin, and heart! The added spinach and cauliflower bring in tons of Vitamin A and C great for your immune system! We added just a sprinkle of almonds on top because we like a crunch, but that’s optional.

I’m days away from meeting our baby boy and am excited to introduce him to the TransFit community! I know once he’s here it will be important for me to get back to working out but plan to extend a lot of grace as I navigate this new adventure of being a mom.

Lauren, we are SO proud of you! We can't wait to meet your sweet baby boy! 

Ladies, we hope you feel encouraged and inspired by Lauren's story! What a testament to diving into HIS GRACE this month! Let us know how we can help you to live transformed. Make it count this July- let's finish July strong! 

Email us at transfitathens@gmail.com if you have any questions! 

Blessings, 

Team TransFit

Jumping for JOY- June Client Spotlight & Challenge Winner!

Sweet friend! 

The month of June we have encouraged you to light a fire within! We want to help you ignite the flame of passion for whole body health and wellness! Last week we challenged each of you to try the 5 Day Food Journal Challenge. We had so many amazing clients commit to 5-days of food journaling. Thank YOU for pushing yourself and committing to living transformed! If you didn't get to try the challenge last week, don't worry- it's never too late to start! Try it again this week! 

One of our clients, Joy Cooper took on this challenge and saw such transformation, as a result! Joy is an amazing mother and such a dedicated hard worker! You will see Joy and her beautiful daughter Hannah sweating together in the studio! They both always give 110% effort in and out of TransFit! Joy is dedicated to living transformed and has learned about the importance of accountability and dedication, even when it might be challenging! Joy has been food journaling and committed to our 5-day challenge! We are proud to announce her as our JUNE Client Spotlight and the Food Journal Challenge Winner! We are excited for you to read her journey and for you to see progress and total body, mind, and spirit transformation she is making one day at a time!  

My name is Joy Cooper, I am a single mom to 3 AMAZING kids. We have been homeschooling for 9 years. I am a tutor with Classical Conversations, a VIPKID English teacher to children in China and a small group leader at Athens Church for a 9th-grade girls group.

I have been attending the TransFit luncheons, classes, and Bible study for the past few years but never very consistently. I wanted to be more consistent but I just couldn’t make it happen. I had even tried the “My Fitness Pal” app before but just could not commit to figuring out the daily meals and snacks.

A few weeks ago when Caroline mentioned that they were going to have a “My Fitness Pal” app challenge, it happened to coincide with my desire for change and accountability! So… I decided that I should try to figure out the app to track our food and water intake.  My daughter, Hannah, has been using the app for a year! She helped us figure out the app and plan out our meals for the first few days. I will say that once you figure out the first few days it does seem to get easier.  Hannah knew that I liked little treats at the end of my day so she had me add my “treats” in first so that I had enough at the end of the day for a treat. (piece of dark chocolate or a serving of Halo ice cream) When I first started using the App, I was AMAZED at how many things that I would just pick up and eat throughout the day. The App is a great accountability partner! 

I now have set a goal to go to 3 TransFit classes a week. I plan ahead and make my schedule fit around the classes. I love the encouraging atmosphere and people at TransFit. At the end of every session when we are stretching and relaxing with music that encourages our hearts and God’s Word proclaimed over our lives, I am refreshed and ready for what God has planned for the day.  One of my favorite verses is from Psalms 34:5 “Those who look to HIM are RADIANT; their faces are never covered with shame.” Every time I leave TransFit I am reminded to “look to Him”.  God is the one that inspires me and encourages me but he uses the sweet ladies of TransFit to remind me of just how good He is and how much He loves me! I LOVE worshiping my Heavenly Father with these ladies each week in the TransFit Studio.

Here are a few of Joy's favorite things: 

My favorite foods right now are the Halo “Candy Bar” ice cream, Oatmega bar “chocolate coconut”, Hint “mango grapefruit” water and Trader Joe’s “Cowboy Quinoa veggie burger. I have been making a salad with the veggie burger, romaine lettuce, grape tomatoes, mini cucumber, 1/2 cup of fresh salsa from Sam’s and a Tsp of sour cream.  

Joy, we are SO proud of YOU! Keep taking it one day at a time, planning ahead, staying accountable and keep motivated to reach your goals!

Ladies, may we feel encouraged to make June our best yet! We look forward to seeing you in the studio this week!

Don't forget about our SUMMER SIZZLER SALE! 20% off ALL MERCHANDISE with the code SIZZLE on Etsy or in store! Sale ends SOON!

Remember to sign up for group sessions or 1-1 sessions on our FREE app! If you can't make it to the studio this week, you can find great recipes, workouts, and inspiration on our app and website! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Mother and Daughters Client Spotlight You Are Going to LOVE!

Sweet friends, 

Thank you for challenging yourself to run the race with perseverance this week! Wow, we had an amazing week in the studio!  Today, we have the honor and joy of highlighting three of our amazing clients! These three are special, as they are a mother and twin daughters client spotlight! Elizabeth, Cynthia, and Cindy are our April client spotlights, each with their own personal transformation story! 

These TransFit ladies will inspire you to keep giving your best one hour, one day at a time to live transformed! 

Cindy Lester's transformation story: 

I’ve always been an outdoors “Tomboy” growing up climbing trees, riding bikes, playing baseball and football as a kid…. And I have played Tennis and golf most of my life.  About eight years ago, at 60 years old, playing golf at the Country Club, I was “just slightly” in the woods on one of my drives and slipped on a tree root, breaking my fibula. After that, I started therapy and a workout routine that continues today. I started then and have continued cardio workout at the club for an hour a day, 3 times a week. I generally try to do TransFit two days a week, tennis one or two days a week and golf when it’s pretty (fair weather golfer). I love tennis and we’re on a 4.0, 65 and over tennis team that will go to state in October – just because we have no local competition.  Our tennis team did go all the way to Nationals back in 2009 in Palm Springs, California and came in second place Nationally…. Thanks to everyone else on the team! I have really enjoyed the weight exercises and just feeling more fit after starting TransFit classes… I continue to work professionally at Synovus Trust Company, managing the local Athens division and really enjoy meeting and getting to know new clients and people through my work. And finally, I’m ABSOLUTELY most proud of my girls, their families, and their personal accomplishments. 

Cindy and her grandkids! 

Elizabeth Johnson's transformation story:

Although I have been active in sports all my life, medical school and residency seemed to take my time and slow my focus on exercising. My husband and I moved back to Athens after finishing my residency in Internal Medicine, and I had just given birth to our son, Cole.  Again, it seemed being a new mom and working to build a practice put a daily exercise routine on the back burner.  Finally, Cynthia, my twin sister, moved back to Athens as well.  We have always encouraged and challenged each other. About 6 years ago, we started doing home programs together at lunch at my sister’s house. We kept each other accountable and would text daily about which workout we were going to do when finished seeing patients for the morning.  It got me back exercising 5 days a week and I had so much energy. Even on weekends, Cynthia and I would encourage each other to make up a day if we had missed during the week.  

Elizabeth Johnson and family

In June of 2017, Cynthia had given my mom and I a gift card to TransFit for Christmas, and I finally used it one Saturday morning. Cynthia had already been going so she could show me the ropes.  I got in several Saturday morning classes and loved it, but it was only 1 day a week and I would exercise on my own during the weekday.  I kept telling myself I could never make 5:30 am work. Even Caroline gently suggested I try a 5:30 am class.  Cynthia again had recently tried the 5:30 am class, and I knew if she could make it work with getting the kids to school then I could too. I remember not sleeping at all that first October night I knew I was going at 5:30 am because I was so nervous about making it home, getting dressed myself, and getting the kids up and ready. However, since October I have been going to TransFit most Monday, Wednesday, and Friday mornings and I love it. It starts my day off right and keeps me more motivated during the day! 

Exercise isn’t everything though, it's a piece to transformation. Having my son in travel baseball and daughter in gymnastics makes for eating out a lot during the weekend. This can blow an entire week of hard work. I try, although definitely not always, to make good choices.  I am better some weeks than others. I have started packing a healthy snack bag thanks to Katie Woodall’s great suggestions recently. I love the Oatmega bars, Chomps beef sticks, and Organic fit bars. Plus, my children now will go to the snack bag first instead of asking for money at the concession stands, so they are getting less junk. I have a small refrigerator in my office that I can keep Greek yogurt and cut veggies to snack on at work. I have started getting weekly meals from Perfect Portions with Kaeti Shurling during the week to help keep me accountable with weeknight sporting events. My current goal is the late night snacks or meals. Many weekend nights, we are driving home from a tournament at 10 pm and my son needs something to eat after his game. At that hour, fast food is about the only thing open. I’m tired and this is when I make my worse food decisions. If home, I probably would be asleep.  So, my goal going into more Spring and Summer sports is to make better food decisions.

Cynthia Shepherd's transformation story:

I grew up in Watkinsville. My mother, Cindy Lester, and twin sister, Elizabeth Johnson are also clients at Transfit. I grew up in a very active family. Elizabeth and I started playing tennis at age 5. We were very competitive and played tournaments growing up. We eventually played in high school at OCHS at  No. 1 singles and No. 1 doubles. We also played basketball and volleyball. Learning to study and do homework with a busy after school sports schedule was something that definitely prepared me to for the years ahead in medical school, residency and fellowship. As a family growing up, my parents also instilled the importance of being active together as a family. Despite both parents working full-time jobs, they supported us at every event, home and away. We enjoyed playing golf, water skiing and going for long walks in Madison with my grandmother. 

My husband and I moved back to Watkinsville, our hometown, in July 2011. At that point, we had a 3-year-old daughter and a 9-month-old son. I was not back to my pre-baby weight and this affected my mood and outlook about myself. I started doing home workouts and ultimately encouraged my sister to be my accountability partner. We would work out at lunch together 4-5 days a week. Still, I was not happy with my weight and knew that my diet was not where it should be. I signed up for Caroline’s Nutritional program in the Summer/Spring of 2013 and loved the weekly meal plans and grocery lists. Her meals are healthy for the whole family and easy to cook. While exercising consistently 5 days a week and following my daily meal plan, I was able to get to my goal weight. 

I started working out with Transfit approximately 2 years ago and love the Transformer workouts. I initially started going 1-2 days per week and worked out at home the remaining days. Now I have found the 5:30 AM class fits great with my schedule and helps me start my day more alert and on a positive note. I usually work out 3 days a week at Transfit and 2-3 days a week at my home gym. I love HITT training, running and interval training. My husband has done a number of Ironmans and ½ Ironmans, so he encouraged me to do the Tri-to-Beat Cancer’s Duathlon a few years ago.  I find working out with others is very motivational and love the positive inspiration and encouraging smiles from all the Transfit trainers.  I have definitely gained muscle and strength. It’s also pretty awesome to work out with my 67 y/o mother at Transfit on some afternoons. My children know that if I don’t get to exercise, I am grumpy. They see that exercise is an important part of my life and have learned more about making healthy choices.

As an oncologist, I stress to my patients that exercise and eating a heart-healthy diet with plenty of lean protein and veggies is the best way to fight and prevent cancer. Exercise also relieves stress and anxiety and can also help prevent other diseases such as Alzheimer’s dementia (particularly interval training), cardiac disease and osteoporosis. 

In regards to meal planning, I have found that using Kaeti Sterling’s Perfect Portions has been a wonderful time savior for my family and a nutritional way to feed my family quickly when I get home late from work.  My family’s favorite recipes include turkey meatballs and turkey burgers.                                                                                                                                                                                              

Thank you, ladies, for sharing your transformation story! We are so proud of each of you!

Let these stories inspire you to start today on your journey for total body transformation! The time is NOW!  We are here for you! We hope that you feel inspired and encouraged by each of their stories! 

To finish April strong we wanted to share with you a FREE Spring Meal Plan and recipes!! Challenge yourself and meal prep on Sunday! Get ready for an amazing week! 

If you have any questions, please email us at transfitathens@gmail.com. Don't forget to sign up for our Lunch and Learn on Wednesday! Sign up on our FREE app under SPECIAL EVENTS!

Blessings, 

Team TransFit

Monday Motivation! 💥

Happy Monday! 

We hope you are ready for another great week- ready to REVIVE your body, mind, and spirit!! We would love to encourage you in the studio this week for sessions and for our Lunch and Learn this Friday at 12:30! Today, we want to inspire you with one of our Holiday Extravaganza top 5 winners- Mary McKillip! Mary is a stunning women inside and outside and we are so proud of her health journey. Read below to hear about Mary's transformation story! 

I never thought Trans Fit would be the right place for me.  I have known Caroline for years but was always reluctant to reach out to her for help.  But after years of trying my own exercise plans and failing with various quick fix diets resulting in the inevitable creep of weight gain, I called Caroline and, well long story short, she changed my life.

Oh it has not been easy.  All of us have our own struggles to overcome in the journey to better health and I am no exception.  For starters, I had to deal with a vicious case of panic attacks that would occur in structured social settings and I quickly learned that the Transfit workout sessions were a huge trigger.  During a particularly crowded Transformer class, I had an awful panic attack that left me feeling dizzy and seriously afraid I was going to collapse on the floor.  I walked out of the class and swore I would never return. 

After making many excuses about not coming back, I opened up to Caroline about the panic attacks and said I just could not be there anymore.  I assumed she would express sympathy and tell me that she understood my decision.  But I will never forget what she said- “I am not giving up on you.  Come back to TransFit and we will get you through it.”  Over the next several months, she took it slow and kept a close eye on me. She made sure I booked the small group classes with only a few people.  She adjusted my workouts so I was not feeling pressured.  She reminded the class to “breathe and smile” but I knew that was mainly directed at me.  A gentle reminder to stay calm and know she was on my side.

Gradually, my anxiety subsided and Caroline started pushing me out of my comfort zone.  We started boxing together which I am surprised to say that I really enjoy! And after much coaxing, she even got me to jump rope!  Now I feel comfortable at TransFit because I know I am supported. It is a place where I can be myself— with all my flaws and insecurities-- I know I am among friends who want to help me become better physically, mentally and spiritually.

Getting through the anxiety now means that I can focus on the whole reason to be here—get healthier! Next up Caroline had to help me get through a mean sugar addiction that manifested itself in a total addiction to Peter Pan peanut butter! With Caroline’s help, I gradually went from peanut butter graham crackers to peanut butter in yogurt to peanut butter on bananas then apples and finally no peanut butter.  It has been 3 months since I have had any!

With the combination of workouts 2-3 times a week and a focus on better nutrition, Transfit has allowed me to reach many of my goals.  I still have work to do, but I am more confident that I can do it.  If I can get through all these hurdles, then I know anyone can make it through their own struggles and reach their goals!  

---

Mary, we are so proud of you! You have encouraged and inspired us all!  Keep motivated- keep striving to reach your goals each hour, giving your best! 

We would love for you to join us THIS FRIDAY for our Lunch and Learn! We will be focusing on goals and dreams. Please sign up for the Lunch and Learn by Thursday at 1 PM. You can sign up on our FREE app under the SPECIAL EVENTS tab! We hope to see you this Friday! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFIt

July Client Spotlight- Jacelyn McCall

Sweet friends, 

Can you believe July is almost over?! Each of you have worked so hard this summer! This month, our theme was Freedom in HIM! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in Him. We hope that you were able to be encouraged by friends and family and that you made time for prayer and mediation this month.

 Today, we have the joy of introducing you to our amazing client spotlight, Jacelyn McCall. Jacelyn is embodies the true meaning of total body transformation. Yes, she has lost weight, inches, and over 10% body fat; however, when I think of Jacelyn I look at a women who is truly beautiful inside and outside. She plays tennis with a passion and in the studio has a vibrant energy that shines in her eyes. Total body, mind, and spirit transformation on the inside is why beautiful Jacelyn is our client spotlight this month. She has a bright fire that has been lit inside her! Congrats sweet lady! Thank you for giving your all and for inspiring all women that by giving your best one hour, one day at a time you can reach your goals! 

---

I grew up in sports which kept me active and on the go. But as always life got busy.  After college, Nathan and I were actively running Smoothie King and exercise took a backseat. I kept gaining and then not changing my lifestyle. 

I decided to start focusing on myself and coined 2015 the "Summer of Jacelyn". I started to play tennis more and walk with friends, but I needed more.  So when TransFit opened, I thought that it was meant to be! In March last year I started scheduling times which I ABSOLUTELY need.  I try to go 3 times a week to Transformer, play tennis 2-3 times, get up for 5:30 Tuesday run group (which some of you know...I don't love early mornings), and walk for some girl time once a week.  

Committing myself to working out makes me want to eat well...which is always a struggle for me. I love that Katie Woodall told me to strive for 80%. If I have a bad day, I just reset the on the next. I use this with home and work life too! 

My goals are always water, nutrition and a little reflection time.  That keeps me moving forward toward a stronger body. And so does everyone at TransFit! I love that everyone supports and motivates each other.

I cherish people.  My greatest accomplishment to me is the number of amazing people that are in my life.  I couldn't ask for more amazing friends than who I have lucked into here in Athens.  They are definitely my "family" here, which means we love to get together to "eat, drink and be merry".

I can't live without Mexican food, so I have been trying healthier alternatives.  My fav right now is Spicy Fish Taco Bowls from Pinch of Yum.

Ingredients:

• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1/2 teaspoon cayenne pepper
• 3-4 tilapia filets (or other fish filet of your choice)
• 1-2 cloves minced garlic
• 1 cup fresh sweet corn kernels (sliced off the cob is the best)
• 1 red onion, diced
• 1 red pepper, diced
• 1 can black beans
• cooked brown rice (I used about 2 cups)
• fresh cilantro, avocado, shredded cheese, sour cream, or pico de gallo for topping

Instructions:

1. Mix the spices together in a small bowl and sprinkle evenly over both sides of the fish filets. (I like to season my fish a LOT, but just sprinkle on however much looks good to you.) Add salt and pepper to taste.

2. In a large nonstick skillet over medium high heat, heat a drizzle of olive oil. Add the garlic and saute for 1-2 minutes. Add the fish filets to the pan. Grill the fish on each side for several minutes, checking the middle for doneness (fish should be completely white and flake apart easily). Remove fish filets and set aside.

3. Add corn, red peppers, and onions to the pan with no additional oil. Heat over high heat for several minutes WITHOUT stirring to get a brown/black roasted look on the outside. Repeat for several minutes (stir, wait, stir, wait) until the peppers and onions are tender-crisp. Add the black beans and heat through.

4. Layer rice, corn/pepper mixture, and fish in a bowl - or mix everything together in the skillet. Top with any of the toppings listed above! 

---

Jacelyn, we are so proud of you and your accomplishments! You inspire all of us! We are thankful for you and the impact you have had on the TransFit community. Ladies, let's recharge and refocus as we head into the last few days of July and the start of August! If you have any questions or would like to meet with one of our trainers or nutrition consultants, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Amazing Client Spotlight: Kathryn Rodrigue

Sweet friends, 

We hope that you had a wonderful weekend and got to celebrate the dads in your life! The month of June we have challenged you to light a fire within and to ignite the flame for passion of whole body health and wellness! We believe in you and hope that you will feel encouraged and inspired this month. Today, we want to encourage you with a story of transformation! Our client spotlight for June is Kathryn Rodrigue!  

Kathryn came to TransFit over 6 months ago and when we talk about lighting a flame within- that is what has happened to her! A fire has been lit and she is truly living transformed! Kathryn has a beautiful glow inside and outside that is radiating and she is an inspiration to so many women! What I love about Katheryn is her dedication and consistency! She has been diligent with her strength workouts, cardio workouts, nutrition, and water and has lost over 10lbs and 10% body fat! Congratulations Katheryn for giving your best each and everyday! Hard work does pay off and we are so proud of you! 

---

I have never been a "gym person"; never been a member of a gym or joined any group exercise classes. So when my sweet friend, Bonnie Chambers, ask me to join her for a free Transfit class supporting Mercy Heath Clinic this past November I was a little skeptical. So much so that when I pulled in the parking lot that evening and there weren't any parking places I turned around and headed back home! Bonnie called to ask where I was and when I told her what I'd done she said, "Turn around!! I am standing in a parking place just for YOU!!". Luckily I did turn around and I haven't looked back since!

I immediately fell in love with TransFit. The positive vibe that radiates from Caroline is electrifying. How can you NOT want to workout with her?! I started out in the Small Group classes and now enjoy the Transformer classes 2-3 times a week. But it's not just to classes I love. It is truly the entire mindset of living transformed. You have to buy into the lifestyle change. Eating more greens; drinking more water; making healthier decisions. It's not easy at first, but once you commit to the change, it's an amazing feeling. 

In addition to the Transformer classes I try to get in at least one day of tennis and I also workout with Tracy Bryd who helps to keep me on my new healthy lifestyle track! I also enjoy walking our sweet dogs, Bailey and Bogey.

My accountability partners are a must! I am regularly texting with Amy Chisholm and Lisa Hollingsworth about what classes we are going to book for the week. During the school year the 8:20 Tuesday/Thursday class was our go-to. Jacelyn McCall is also an awesome workout friend! She's an 8:20 T/Th girl and my Saturday 8am session buddy. We've even talked each other into a 5:30am (the horror!) class a few times...but that's not a regular thing for me!

Caroline and her team are so positive and motivating. I am constantly getting encouraging text and emails from the TransFit Team and they really do make me want keep going strong! And she always seems to send them when you need them the most.

Funny story.....I was headed home one Sunday afternoon in March after a girls weekend in Beaufort, SC. While driving on I-20 towards home I had been thinking about the Dairy Queen on the exit I was getting off. I had planned on pulling through for a "mini" Heath Blizzard. I'd been dreaming about this Blizzard for about 60 miles. As SOON as I pulled in the parking a text pops up from Caroline. She was telling me to finish the weekend strong and to get in an extra walk that afternoon and she looked forward to seeing me that week. How could I eat a Blizzard after that message?? I'm telling you, her timing is spot on.

I am so thankful Bonnie stood in that parking place for me on that Thursday in November. I seriously can't imagine my life without Transfit now. It's a special place, full of special ladies and I am happy to be a part of it!

One of favorite healthy recipes:

White Chicken Chili

Ingredients

·       4 skinless, boneless chicken breasts

·       4 cups chicken stock

·       1 clove garlic, minced

·       1 medium onion, diced

·       1 (15-ounce) can white beans, drained

·       1 (4-ounce) can diced green chilis, with liquids from chilis

·       1 teaspoon dried oregano

·       1 teaspoon ground cumin

·       ½ teaspoon chili powder

·       1 teaspoon salt

·       1 teaspoon ground black pepper

·       1 teaspoon chopped fresh oregano

Slow Cooker Instructions:
Add chicken, chicken stock, garlic, onion, chilis, oregano, cumin, chili powder, salt and pepper to a 6-quart slow cooker. Cook for 8 hours on low. Shred chicken with two forks and stir in white beans and fresh oregano and cook for another 10 minutes. Serve.

One of my favorite snacks is Emerald's Natural Almonds & Walnuts 100 calorie packs. I keep them stashed in my purse and car!

To help meet my water goal of 80-100 ounces of water a day I fill up a 96oz pitcher of water at night before bed and put it in the fridge for the next day. Also, drinking from a straw helps it go down a little quicker too!

---

Kathryn, we are SO proud of YOU! Ladies, may we feel encouraged to make this month our best yet! We look forward to seeing you in the studio this week! Remember to sign up on our FREE app! If you can't make it to the studio this week, you can find great recipes, workouts, and inspiration on our app and website! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are you up for the Challenge? Try the 5 DAY Challenge to help your transformation!

Happy Saturday! 

We have had an amazing week here at the studio! Thank you for coming to help us celebrate TransFit's birthday! Let's finish the month of January Strong!  We have talked so much about goals and accountability!  Here's a goal for you...5 days no sugar?  How about trying our 5 day NO SUGAR CHALLENGE (TransFIVE) starting Monday? Download the free guide here.  Let's do this as a team and hold each other accountable to having no sugar next week! 

 Today, we want to introduce you to two of our amazing clients and share their inspiring story with you!  Amanda and Rylee Farmer have the most contagious smiles, positive attitudes, and they both have made incredible transformations over the past 6 months at TransFit! We are so excited to share their story with you today! Congrats Amanda & Rylee - keep living transformed! 

---

My 13-year-old daughter, Rylee, was diagnosed with a rare joint disease in her left knee in 2014. After being released from physical therapy last year following her second surgery, Rylee began one on one personal training sessions at TransFit. After just a couple of sessions, I noticed a transformation taking place in Rylee. She had more energy and was more confident. She was stronger! Rylee told me one day that I needed to try TransFit. That prompted me to sign up for my initial consultation.   

I quickly learned through the encouragement of the TransFit staff that taking care of myself was a form of worship. This shift in mindset gave me a fresh perspective on whole body fitness. I accepted the transFIVE Challenge to eliminate sugar for 5 days and went to my first Transformer class in October of last year. Each Sunday, I look at my schedule for the week and booked my TransFit classes. My goal is to attend two Transformer classes a week. At least one additional day a week, I either jump on my elliptical machine at home or take my dog to the park for a walk. I continue to be conscious of added sugar in foods and have made a commitment to eat more vegetables and whole grains. I plan out my meals each Sunday and grocery shop accordingly. I like to keep yogurt, hard boiled eggs, and fresh fruit on hand for quick snacks. I also commit to drinking 80 ounces of water before I’m “allowed” my afternoon coffee or tea.

Since starting TransFit in October, I have lost over 15 pounds and gained a new TransFit family. I have learned to be purposeful in the way that I approach fitness and nutrition and to always remember that “yes I can!”.

---

Kale and Black-Eyed Pea Soup (adapted from a Southern Living recipe)

• 8 ounces dried black-eyed peas, rinsed
• ¼ teaspoon dried crushed red pepper
• 2 garlic cloves, minced
• 1 jalapeño pepper, seeded and minced
• 2 carrots, cut into 1inch pieces
• 1 large sweet onion, diced
• 2 cooked boneless, skinless chicken breasts, diced
• 2 cups kale, trimmed and chopped
• 1 tablespoon hot sauce
• 1 bay leaf
• 1 tablespoon apple cider vinegar
• hot cooked brown rice

1.    Bring peas and 6 cups water to a boil in a Dutch oven. Cover, reduce heat to medium, and simmer 45 minutes or until peas are tender, skimming any foam from surface. Drain peas, reserving 1 1/4 cups liquid.

2.    Sauté next 5 ingredients in olive oil over medium high heat 10 minutes or until vegetables are tender. Add peas, reserved 1 1/4 cups liquid, chicken, kale, hot sauce, bay leaf, and 6 cups water. Bring to a boil; reduce heat to medium and simmer, stirring occasionally, 30 minutes. Stir in vinegar. Season with salt and pepper. Discard bay leaf. Serve over rice.

---

Amanda and Rylee we are so proud of you both! Keep motivated and focused on your goals! 

We will begin our Live Transformed Bible Study February 3 from 12:30 PM to 1:30 PM. We would love for you to join us! Sign up on MindBody or the app! 

New sessions will be added in the evenings in February! Please check our new schedule for updated sessions!

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

December Client Spotlight- Krista McLean

Happy Saturday, friends! 

We are so proud of each of you for working so hard this December! You are off to a great start and are truly pushing yourself to finish 2016 strong! Today, we are excited to introduce to you our December Client Spotlight- Krista McLean! Krista is mother of three beautiful children, and homes schools these three miracles! Krista started at TransFit  9 months ago by committing to getting in her strength sessions 2-3 times a week at 5:30am at TransFit and she has seen awesome results!  Krista is dedicated in the TransFit studio and at home and gives 110% to everything she does! We are so proud of her progress this year and we are excited to another great year of helping her reach her goals in 2017! Keep living transformed beautiful lady! We are so proud of you! 

---

My journey to a healthier lifestyle began sometime between baby #2 and baby #3.  I wanted to work off those extra pounds gained, and once pregnant again, I wanted to stay in shape to make labor and recovery a little easier.  I worked out a few days a week after, but really began making my health a priority this past spring.  I joined TransFit in April and have loved every session. 

 As a homeschool mom of 3, 5:30am has proven to be the best time for me to workout.  I go to 2-3 TF sessions a week and do the running group.  I am also running on the days that I am not scheduled at TF.  I have seen so many changes from my body to my energy levels!  The running has been my biggest challenge.  I would much rather work on strength exercises but cardio is important as well.  I have always wanted to be a ‘runner’ and Lisa’s sessions have shown me that I can do it.  No matter how slow or how far I have to go, I can do it.  I began TransFit with struggling to run  one mile and have worked up to running 5 miles just last Sunday!  I came home that evening and signed for the Chick-fil-a Half Marathon in April.  One of my goals has always been to run a half before I am 40, and I am going to make it happen. 

Krista and trainer, Katie Woodall 

 Because I am home with my children, I want to have the energy required to be with them, and I want to instill in them a healthy lifestyle.  I also want them to know that we exercise for our hearts, because God gave us these bodies, and to be good stewards of that responsibility.  I am not the best but we try to eat more vegetables now than before and we eat at home more.  I eat a salad for lunch every day and strive for 80 oz. of water each day.  I still have a love for pasta, bread, and Dr. Pepper but am trying each day to cut back on all of those things! 

 All of the ladies at TransFit have been so encouraging in helping me reach my goals.  Caroline is my overall cheerleader always telling me, “Yes you can!” Lisa is an awesome running coach with lots of tips and tricks!  Katie and Shelley are great running partners who are always smiling not matter what face I may be making at the time!  I could not do any of this without them and am so thankful to be able to workout alongside all of them! 

Congrats Krista for making such awesome progress and for changing your mindset to a "Yes I can"- mindset! Here are a few of Krista's favorite recipes! 

---

Chicken Tortilla Soup with Tortilla chips and homemade salsa/guacamole

Soup:

• 2 cartons of chicken broth
• 1 cup of V8
• 1 can of corn
• 1 can of black beans
• ¼ cup of brown rice
• 1 packet of ranch seasoning
• ½ cup of fresh salsa
• 6 chicken tenderloins

Put all in a crockpot and cook on low 8 hours.  Chicken should shred easily.  Serve with chips, cheese, sour cream, avocado. 

Salsa Recipe:

• 4 roma tomatoes
• 2 cans of rotel
• 1 jalapeno
• Juice of 1 lime
• garlic to taste

Blend all together and add salt/pepper/garlic to taste. 

Mix a little of your salsa with an avocado for yummy guacamole! 

---

We look forward to seeing you in the studio this week to help knock out any holiday stress! Please try to sign up for your session this weekend as it helps us to plan the week and helps you stay accountable and reach your goals! Let's make December 2016  our best! 

Blessings, 

Team TransFit

Amazing Client Transformation- Keri Adams

Ladies, you are amazing!

You have shown us this week that you are ALL IN! You haven given us your absolute best in the studio with each workout and participating in the food journal challenge this week! We want to say thank you! For giving your best through those tough workouts (even with a smile!), for committing to food journaling and for committing to your  health!

As we enter into this Thanksgiving holiday, let us reflect on The One who has given us our health and who gives us daily strength. Focus on our theme for the month — “Nourish Your Body in November.” During this holiday season, reflect on how you nourish your body, mind and spirit. Part of nourishing your mind is filling it with positive thoughts and thoughts of gratefulness!

This Thanksgiving holiday, you also can continue to reach your goals! Yes, you can! Thanksgiving is one day out of the year. And this year, our team wants to encourage you to remember that key word in our theme: nourish. It’s not all about the food! ; ) Use this holiday, to nourish your body, nourish your mind and nourish your spirit. Let that time of fellowship among family and friends be a time of nourishment for your spirit!

Stay tuned for our Black Friday Special! 

---

We want to introduce you to one of our clients — Keri Adams! Her dedication to her workouts and commitment to nutrition is inspiring! She has lost inches and body fat and has made such changes that are affecting her not only her body but her mind!

Here is Keri’s transformation journey...

I started at TransFit in May 2016, after my friend, Lauren Harrell, invited me to Caroline's yoga class'. I've been doing yoga for years, but never a full-on gym/weights experience. After trying a Transformer session, I was hooked. The atmosphere was so positive and welcoming.

After I workout, my mood is instantly better, and I have so much more energy throughout the day. I also enjoy the fellowship with all these wonderful women! Getting up at 5:00 is the most challenging, but if I've done that, I know my day is about to be a good one!

I try to do 2-3 Transformer sessions a week, and yoga or walking (and now running) on my own. 

Getting up and working out before I begin my day has made a huge difference in my life. I used to dread getting up every morning, knowing I had to make my hour-long commute to work. Now I look forward to that hour I have to myself, with more positive thinking. Some days I just pray all the way to work, and others I just enjoy some good music. Either way, I'm present in the moment, and not on autopilot.

I am proud to be living a healthier lifestyle, in general. I’m cooking more (thanks to TransFit), and I’m more active. I can feel the difference every day.

My current goal is being more consistent with my nutrition and keeping a positive attitude.

---

Two of Keri’s favorite TransFit recipes:

Chicken & Broccoli Alfredo

Ingredients:

•   2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces 2 cups cooked broccoli (steamed)

•   8oz whole wheat rotini or spaghetti squash

•   2 Tablespoons extra virgin olive oil

•   2 teaspoons minced garlic

•   2 Tablespoons whole wheat flour

•   1 cup low sodium chicken broth

•   1/4 cup almond milk

•   1/4 cup plain Greek yogurt

•   salt & pepper

•   1/2 cup grated parmesan cheese

Directions:Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside.

Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute.

Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve

---

Crock Pot Beef Carnitas

Ingredients:

•   2 lbs flank steak

•   1 yellow onion, chopped

•   1 green bell pepper, chopped

•   1 red bell pepper, chopped

•   1 jalapeno, seeded and chopped

For spice rub---

•   2 tsp chili powder

•   1 tsp cumin

•   1/4 tsp onion powder

•   1/4 tsp garlic powder

•   1/4 tsp cayenne pepper

•   1 tsp salt & black pepper

For serving---

•   Corn tortillas

•   Avocado slices

•   Cilantro

•   Your favorite salsa

•   Limes

Directions:

Mix together all spices in a small bowl. Rub the spices all over your flank steak---be generous here! Then, place your at the bottom of your crock pot.

Cover the steak with the chopped onions, bell peppers and jalapeño pepper. Turn heat on LOW and cook for 8 hours. After 8 hours, remove meat from crock pot and shred with a fork. You can either stick the shredded meat back in for another hour or serve as is.

To serve, heat your corn tortillas in a skillet on the stove. Spoon some carnitas on a tortilla then top with salsa, avocado cilantro and a squeeze of lime. You can also serve on a bed of greens or cauliflower rice! 

---

We are so proud of you, Keri, continue to transform and give your best each day! You inspire us, and we all want to follow your goals in keeping a positive attitude, especially around the holidays, too! We can all do it!

If you would like to meet with our nutrition consultant, Katie Woodall, check out the TransFit app and look to see what is best fit for you! We have many new options available on the app! Don't forget to send us your food journal challenge! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Optimism in October: Amazing Client Spotlight Allison Cass!

Hi sweet friends! 

We are half way though the month and our October Challenge is going strong! I hope you are trying to get in some type of movement everyday and recording it on your October calendar! Also, it's not to late to start the challenge, or restart the challenge! Make every day count this month! Let us know how we can help you with your exercise plan, nutrition plan (with a customized meal plan), or anything that would help you reach your whole body health goals.

Amazing client spotlight, Allison Cass, has been doing the October Challenge and has made changes over the last year which have lead to an amazing transformation! Allison has a bigger than life smile and her positive, encouraging  spirit shines when she is working out in the TransFit studio, working as a pharmacist, and at home as mom and wife! Allison is committed to making a least 2 strength training sessions in the studio a week, consistently come to the running workout on Tuesday, and just tried the new HIIT session this week! Commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying accounting to her goals Allison has seem amazing results body, mind, and spirit! Thanks for inspiring us all Allison! Keep motivated and keep shining your brilliant, bright light! 

---

I have always considered myself relatively active and enjoyed exercising.  I have run on and off for years and would occasionally mix in other forms of exercise, but I lacked any real consistency.  After things got busy with kids, work and all the other activities that are just a necessary part of life, I really fell into a rut with my exercise program.  I would go through periods when I would do pretty well and then I would get busy and fall off the wagon again and go weeks without exercising.  While I was doing “something” –which I felt was better than nothing at all, I still didn’t feel very “in shape” and I had become bored with just running. I had very little core body strength and definitely didn’t feel that I was taking very good care of my body overall.

We made the decision to move and built our home in Watkinsville about 2 years ago and in all the craziness of moving and building, fitness and eating healthy really took a back seat.  The thing about life and aging….it doesn’t slow down or wait for you to get settled and have time to make things a priority... you may just wake up one day and realize you’re not at all where you wanted to be and you’ve lost so much time that you could have used more wisely!  While I KNEW that taking care of myself and making my health a priority was what I needed and wanted to do, my actions did not reflect that at all. I was determined that once we got moved into our new home, I had to find a program to help me get on the right track and really establish good exercise and eating habits for myself and my family.  I heard about Caroline and started following TransFit on Instagram and really enjoyed her posts and blog.  Her approach to whole body transformation and philosophy of exercise as worship were very appealing and all of her posts were so motivational!  I decided I wanted to try it out in August of 2015 and made my first appointment.  Once I met with Caroline and we chatted about goals and how to get started I left knowing TransFit was the right program for me.  

Currently I go to the TransFit studio twice a week for strength training and the running class on Tuesdays. I usually play tennis a couple of times a week and try to fit in a run once or twice a week as my schedule allows.  The accountability factor has been HUGE for me! The TransFit team is wonderful at making sure I stay on track and they are all so encouraging.  There are many weeks it’s difficult to fit everything in and sometimes it’s hard….I would rather sleep in a little or skip a class, but never once have I regretted going after the fact!! It’s now a priority for me that I’ve discovered is necessary for stress relief and healthy living in addition to being such a great, meaningful part of my day-- I always leave feeling uplifted.  TransFit truly helps keep me balanced and I’m SO thankful for the positive impact and sweet friends that I have encountered in my time there!

One of Allison's favorite recipes is Goat cheese, caramelized onion, and spinach quesadillas! 

INGREDIENTS

• 1 tablespoonolive oil

• 1 cup thinly sliced onion

• 1/4 teaspoonsalt

• 9 ouncesbaby spinach

• Whole-wheat flour tortillas

• 4 ouncessemisoft goat cheese

• 2 medium tomatoes, thinly sliced

DIRECTIONS

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and salt; cook, stirring occasionally, until onion is dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with spinach, tomato and onion; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.

---

Allison, we are so proud of you! We encourage each of you to give your best and finish October strong! We are at the halfway point of October and want to see how your October Challenge is going! Remember, our goal for this October is to do some sort of exercise daily! This can be stretching, walking, running, or joining us here in the studio for a workout. If you record your exercise daily and bring in your calendar at the end of the month, you will be entered into a drawing for a $100 credit!!! We believe in each of you and know that you can achieve this goal! If you have not started yet, we encourage you to start TODAY! It is never too late to begin! We are excited to see you this week for your transformation! 

Blessings, 

Team TransFit

Incredible Client Spotlight: Lisa Shirreffs

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

---

                                                                       LISA & HER FAMILY

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

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

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

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

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

---

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

Let us know if you have any questions!

Blessings, 

Team TransFit

Finishing June Strong- Amazing Client Spotlight: Vanessa Lawrence

Happy Thursday, sweet friend!

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

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

---

Vanessa Lawrence

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

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

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

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

---

Here is one of Vanessa's Favorite Recipes! 

Healthy Crustless Quiche

Ingredients:

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

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

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

---

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

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

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

Blessings, 

Team TransFit