💪🏼Power Duo: Strength Training AND HIIT🔥

Sweet Friends,

February is off to a great start! Let's work to reach the goals that we have set for this month—step outside of your comfort zone. Try incorporating Strength Training and High-Intensity Interval Training (HIIT) workouts 3-5x per week to reach your maximum potential.

TransFit is so unique because it provides a combination of both strength training and HIIT workouts. These are two workouts that will allow you to transform—body, mind, and spirit.

You may be thinking, “doesn’t lifting weights make me ‘bulky’” or, “I thought I should only be doing hours of cardio to reach my goals.” Thank goodness those aren’t true. We want to clear up these misconceptions!

Below are some key details and benefits to help you understand why we as women should and need to build strength training AND HIIT into our fitness plans.

Basics of Strength Training

Suddenly, dumbbells sound like a smart idea! Strength training involves resistance bands and balls, hand weights, barbells, and even your own body weight in order to boost your metabolism and lean out your body to create a sculpted look. Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.

Basics of High-Intensity Interval Training (HIIT)

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2020, based on an annual survey by the American College of Sports Medicine. These are the best workouts for developing a healthy heart because HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 3 minutes in length—broken up by brief recovery periods. Workouts may involve jumping, lateral movements, sprints, plyometrics, and quick bodyweight segments. This workout is designed for women of all ages and ability levels at TransFit

Key Benefits of Strength Training

• Improved body composition & increase lean body mass

• Increased metabolic efficiency (burn fat!)

• Increased bone density

• Decreased psychological stress 

• Increased energy levels and mood

• Increase balance

• Increase flexibility

3 Ways HIIT Can Help You Live Transformed:

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

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

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

Need to Reboot Your Nutrition?

It’s a new month which means you have another chance to reach your nutrition goals. Not only do we have great FREE recipes and a FREE MEAL PLAN for you on our website, but our Registered Dietitian, Kaeti Shurling, would love to help you with your nutrition goals for 2020. Learn more about our nutrition counseling options HERE!

College-Girl Client Spotlight: Sarah Kate Jones

Sarah Kate’s Favorite Things about TransFit: 

1. I love that when I walk into TransFit, I feel known by the trainers. They are constantly pushing and encouraging me not only through workouts but through their words and accountability to reach my goals.

2. I love that Transfit encourages a healthy lifestyle where being ‘skinny’ isn’t the primary goal. Instead, I find myself seeking a whole transformation—body, mind, and spirit! 

Goals for February: 

1. Limit my sugar intake

2. Drink more water

3. Take time to rest

We want you to help you live transformed this February! Check out our February calendar challenge. Fill this out each day of the month, with the movement you did daily, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! Let's commit to doing everything with our WHOLE heart! We believe in YOU!

We can’t wait to see you in the studio. TransFormer sessions are strength training based and offered multiple times a day. HIIT sessions are offered Tuesdays and Thursdays at 9:30am and Friday mornings at 5:30am! If you have any questions, please email us at transfitathens@gmail.com.

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

Blessings, 

Team TransFit

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!  

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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

Congrats to Our Holiday Extravaganza Winners!

After a wonderful holiday season, the 2017 Holiday Extravaganza has finally come to a close! We have been so encouraged by the stories from so many competitors, and we had a blast doing this again with you all! Over 100 people played and over 3/4 of the participants received their money back! That means they kept their weight the same or lost weight over the holidays! WOW- that is hard! Congrats to EVERYONE who played! You should be proud of yourself for being accountable over the holidays! Here are the final results: 

1. Brionne Antwine- 15.36%

2. Angie Sanders- 8.07%

3. Kelly Strickland-6.79%

4. Mary McKillip

5. Kathy Cousart

6. Catherine Warner

7. Kasey Dillard

8. Jennifer Rickard

9. Megan Melton

10. Melynda McCutcheon

We will do a spotlight on our top five winners throughout the month! We encourage you to read these spotlights and draw inspiration from these hard working ladies! We are so blessed by their words and we are so motivated by their transformations!  Our prayer is that the spotlights will light a spark in YOU to give your best this year! Way to go ladies! 

First Place Winner- Brionne Antwine

My name is Brionne, I am married to Jamie, and we have 4 kids, ages 5-12. While trying to balance kids at three different schools who are all playing sports, working part time as a nurse at Piedmont Athens Regional, and keeping up with my husband’s busy work schedule, nutrition and exercise was not the priority it should have been. It was all too easy to pick up a pizza or go though the drive thru between practices. When I stepped on the scale at the beginning of the Holiday Extravaganza, I knew something needed to change! The first step was to end my relationship with Dr. Pepper  The break up wasn’t as hard as I anticipated, and the more water I drank, the more I craved...water! I made it a priority to get in 96oz a day. I started keeping a food journal, and at first submitting daily to Caroline. Talk about accountability! I found ways to incorporate more vegetables in my diet, and spinach has found a permanent place in our fridge. I aimed for a salad a day, and added spinach and fruit smoothies into my morning routine. I found myself sautéing zucchini for lunch, which was a far cry from my ham and cheese sandwiches with a side of Chex Mix! 

The hardest week for me was attempting the “No Added Sugar” challenge. I almost quit before I even started! But I learned so much that week! Turns out that my “healthy” yogurt, wasn’t so healthy after all! It was loaded with sugar! I switched to the Dannon Oikos Triple Zero yogurt, which allows for a flavored yogurt with no added sugar. And I learned that most salad dressings have sugar (I honestly had no clue), but that a little olive oil and red wine vinegar still tastes delicious on my spinach, feta cheese, strawberry, and walnut salads!

I had fallen way out of routine with exercise, so Caroline encouraged me to aim for at least 30 minutes a day. Some days I would walk, some days I would jog, and some days I’d dust off an old workout DVD. Most importantly, I didn’t get discouraged when I missed a day. I planned exercise into my schedule, and my husband was very supportive to give me that “me time.” 

Now, I am looking forward to attending weekly Transformer classes. I love the accountability, and just because the challenge is over, I don't want this journey to end! Seeing results gives me the encouragement to continue! 

Well done to all contestants! We are so incredibly proud of everyone who competed! Remember that the January Jump Start can still be purchased! We would love to have you join us in our journey towards a healthy lifestyle this year! 

Blessings, 

Team TransFit

Release, Reset, Renew in 2018!

Happy Thursday! 

We are off to an amazing start this January and we are excited to see all that this year will hold for YOU! With a new year, it is so important to focus on our goals for the month and upcoming year! We want to challenge each of you to take the time to think about your goals. We all have goals and dreams that we want to accomplish and our TransFit team wants to help you see each goal achieved! It is not too late to purchase a January Jump Start Package to help kick start your January! You can purchase it on the app HERE or on our website HERE! 

 A new year gives you time to start fresh with your goals. Let's not look back at the past at what we should have done or missed out on, but rather look to the present moment and get ready to focus on what we are going to accomplish! Setting goals will allow you to focus on what you want to accomplish- your dreams and your passions. Setting goals and completing action steps will help you to make what seems impossible become possible! In addition to goals, we must focus on accountability. When someone is on your side, keeping you on track with all of your goals, you can transform and achieve! This person should be someone who checks in with you, at least weekly, and is encouraging and motivating you to be your best! 

Please print and fill out this goals sheet below and send us a picture or bring it to the TransFit studio so we can help hold you accountable!

Congrats to all of our Holiday Extravaganza participants! We are so proud of each of you who participated in our challenge. We will be doing final weigh- in's today and will announce the winners this weekend! We hope that you feel inspired and ready to start this new year! We want to say thank you to each of these businesses who donated-

• The Pine
• The National
• Avid Bookshop
• lululemon
• Georgia Skin Cancer and Aesthetic Dermatology
• Epiphany
• Rosilie's Beads
• Andree's
• Fresh Market
• Perfect Portions
• Ginkgo Creations
• Kathy Cousart Fine Art
• Bangs Salon
• Dr. Glenn Alex
• Smoothie King
• Blonde Beauty Bar
• Journey Juice
• Fire and Flavor
• Donna Changs
• Condor Chocolate
• Kasey Shuler
• Zoe's Kitchen

Celebrate each small victory and realize that your health and nutrition is not a diet or a means to an end. This is your new healthy lifestyle!

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

Blessings, 

Team TransFit

Grab your family and try the Holiday Hustle Workout today!

Sweet Friend! 

So fun sweating and laughing to our Christmas workout jams today ladies! We are off to a great start this week in the studio and we hope you can make it this week before we close for the Christmas season! But... we will be with you in spirit this season!

We are open Monday - Friday this week so come in your Christmas gear, ready to transform, and finish 2017 strong!

Try this fun, energizing holiday workout with your family! Please share it if you do- we would love to see you sparkling over the holidays! Use our hashtag #TFholidayhustle

We have heard so many awesome stories of success during the Holiday Extravaganza! The pot of cash is HUGE this year! Keep up the great work! We are so proud of all of you! 

Start this week off strong! Remember to take part in the week's challenge of 1 mile a day and keep up the GREAT work! Focus this week on being diligent in your meal planning, workouts, and rest as we prepare for Christmas! Let's also take time this week to focus on the true reason for the season! As we go to parties, events, and gatherings let's remember the reason we celebrate- Jesus's birth! 

Blessings, 

Team TransFit

Who Needs Some Tips on How to Navigate Holiday Parties?! 🙋🏼

Hello sweet friend! 

As we continue into this wonderful season, one of the most challenging things in our health journey can be staying on track when we go to holiday parties. We all know  parties are to enjoy friends, family but also there can be endless amounts of food. People gather and all bring dishes that are so tempting and we often go through a cycle of overeating and then feeling guilt after the party. Friend, let's not so this to yourself this holiday season!  Bring a healthy dish to share and choose wisely! 

Here are a few tips on how to have your best and healthiest holiday season yet.

1. Focus on fellowship with family and friends! You are not there for the food. Yes, there will be a lot of food that only comes once a year but at the end of the day it is exactly that- food. Food was meant to nourish our bodies for service, not tempt us into over-indulgence and lead us to guilt. Go into your party knowing that this party is about fellowship and spending time with the ones you love. 
2. Drink a large glass of water and eat a high-protein snack before the party.Now, you will be satisfied from a healthy snack going into the party and much less likely to reach for empty calories and mindless snacks. I know often people will not eat all day to "save their calories" for the big party or meal, however this leads to over-consumption of foods that are not going to satisfy or fuel you in the long run! Prepare before hand so you can enter and exit this party feeling healthy and nourished. Having victory! 
3. Bring a healthy snack or treat that everyone can enjoy and so you will know you have a healthy option available. Some ideas are: lean meat and cheese trays, fruit and vegetable trays, homemade trail mix or glazed nuts. Below is an easy recipe that you can take that is sure to be a crowd favorite and leave everyone feeling great and not weighed down and guilty! 
4. Keep moving! Stay on track with your fitness goals by continuing to schedule your workouts as usual. Block of these times in your schedule, so you don't skip a workout. When family is town, take walks together! Park further away from stores to get in extra steps! 
5. Begin with the end in mind! Make everyday count! January is only a couple weeks away! Need some extra accountability? We're here for YOU and believe in YOU! The TransFit team wants to see you reach your goals! We want to see you get your $20 back in January at the end of our Holiday Extravaganza! Remember: consistency is key! Remind yourself daily to focus on Jesus the reason for the season. You can't control all of your circumstances, but you can control where you keep your focus-- on Him! 

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Here are some great healthy recipes to take to your next holiday party!

Strawberry Edamame Salad

• 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

Combine all ingredients together. Drizzle a tablespoon (or two) of your favorite dressing on top. I like a tablespoon of olive oil and balsamic vinegar! Don’t forget to make an extra salad or two for lunches this week!

Fruit Kabobs

Perfect kid friendly healthy snack! Add one marshmallow, strawberry, banana, and grape for the perfect Santa kabob! 

Holiday Grain Bowl 

• 1 cup cooked wild rice
• 1 cup cooked quinoa
• 6 radishes
• 1/2 cup roasted chickpeas
• 1/4 cup roasted pumpkin seeds
• 1/3 cup reduced sugar craisins 
• 2 cups salad greens of choice
• 1 shallot sliced
• Fresh basil
• Pepper to taste
• 1 tbsp green goddess dressing

First, make sure your rice and quinoa are cooked according to package directions. Slice your radishes and shallots. Arrange all ingredients into two bowls. Garnish with basil and pepper. Drizzle with green goddess dressing. 

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Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experienced all of the great fellowship without overindulging. Parties should be filled with laughter, fun and time spent with the ones that you love. 

Now you may be wondering what to do if you do get off track and have one too many pieces or Christmas candy or dessert. Let it go- it is in the past. Clean the slate! Realize that this health journey you are on is not a diet. No friends, this is a lifestyle and sometimes you will face challenges! We encourage you in these times to remember why you started this lifestyle. Think for a second on all of the positive changes you made this holiday season in compared to your last. Think of how far you have come and all the progress you have made. Now with a renewed mind and spirit prepare to have your best and healthiest day tomorrow and drink plenty of water and green tea to help purify your body so you can feel your best! 

You can do this sweet friend! We are praying for you and can't wait to hear all the success that you all have and how God blesses your holiday season! 

Blessings, 

Team TransFit

Join us for a 5 Day No Sugar CHALLENGE! Start December STRONG!

Happy Sunday sweet friend!

You are ready to finish 2017 strong! To kick off December and the holidays feeling our BEST, we are going to start another round of the TransFive No Sugar Challenge this Monday!! Woo!!! Yes, Monday, December 4th ladies we can do 5 days of no candy, cakes, cookies, or added sugars! We are stronger together ladies. Let's do this challenge and feel VICTORY as we go into this holiday season!

 We would love to have you join us for the first time OR for another round! You are AMAZING AND WE WANT YOU TO REACH YOUR END OF THE YEAR GOALS ! Let's do the challenge together, ladies!  

The TransFive  eBook is given to you, sweet friend, FREE this week, you just have click the link to get the eBook with a sample meal plan, recipes, and 5 day devotion! Commit to being ALL IN with the 5 day Challenge! Yes, you can! 

Here is a sample recipe from TransFive! 

Hummus-Crusted Chicken

• 4 boneless, skinless chicken breasts
• Salt and pepper
• 1 zucchini, chopped
• 1 medium onion, chopped
• 2 carrots, chopped
• 1 cup hummus
• 1 Tbsp. olive oil
• 2 lemons

Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.

Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with smoked paprika. Thinly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

Have a fabulous weekend friends, and congratulations on another amazing week of living transformed and striving to become to healthiest version of yourself. Remember that with EVERY small step you take you are making lasting changes and becoming better than you yesterday.  Small changes equals BIG results! Take time this weekend to celebrate all of the healthy changes you have made this year and how your new healthy lifestyle makes you feel.

You are beautiful and strong, friend!! We so value and treasure you at TransFit and we are incrediblly proud of you. Keep motivated to achieve your whole body health goals! 

Blessings,

Team TransFit

CYBER MONDAY Deal You Don't Want to Miss!

Sweet friend, 

We hope that you had a great thanksgiving and Black Friday! We hope that you were able to enjoy time with friends and family, reflecting on all that we have to be thankful for! Our BLACK FRIDAY deal was a hit and we hope you joined us! But, if you missed out- Don't fret we have our CYBER MONDAY SALE! 

Check out our merchandise on Etsy HERE! Use the code CYBERMONDAY when checking out for 15% off! 

You can purchase all merchandise on our Etsy site! 

Also, our CYBER MONDAY SPECIAL includes 15% off all sessions, packages, and services. You can  purchase these on our app HERE or website HERE! USE THE CODE CYBERMONDAY when checking out! 

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Here is a great recipe to add to your meal plan after Thanksgiving! 

Leftover Turkey Cobb Salad

SERVES 2

INGREDIENTS:

• 2 slices turkey bacon, cooked and crumbled
• 6 oz cooked turkey breast
• 2 cups cubes butternut squash, diced
• olive oil spray
• 1/8 tsp kosher salt
• black pepper, to taste
• 3 cups mixed greens of choice
• 3/4 oz crumbled goat cheese
• 1/4 cup pumpkin seeds or pecan halves
• 1 tbsp craisins (optional)
• For the vinaigrette:
•  1 tsp dijon mustard
• 2 tbsp olive oil
• 3 tbsp red wine vinegar
• 1 tsp maple syrup
• 1/4 teaspoon kosher salt

DIRECTIONS:

1. Preheat the oven to 425F. Place the butternut squash on a large nonstick baking sheet, spray with oil, season with salt and pepper and bake 15 minutes, turn then cook an additional 10 minutes, or until tender. Let cool a few minutes.
2. Meanwhile combine the dressing ingredients in a small bowl and whisk.
3. Divide the greens between two plates, top each with half of the remaining ingredients and dressing.

We hope to see you in the studio this week! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are you ALL IN this Holiday Season?!

Happy Sunday, friends! 

Hope you are finding some rest and recovery and time to recharge today. Last week, the TransFit studio was buzzing with excitement and we loved seeing your hard work and dedication to your health! We had the privilege of recently hearing from our new TransFit Registered Dietitian, Kaeti Shurling at our Lunch and Learn. We wanted to share these two key takeaways with you to help you be ALL IN this Holiday Season-

1. Drink 80 oz of water daily and add frozen fruit to make it more flavorful! 
2. Try to eat at least 2-3 servings of fish a week!                                                                        - Fish is packed with omega-3 fatty acids that have a number of health benefits.   Eating a diet with omega -3 fatty acids can reduce memory loss, lower the risk of heart disease, reduce inflammation, and can lower blood pressure! 

These are two tips that you can add to your weekly meal plan today, so that you can live transformed mind, body, and spirit. Kaeti has shared this incredible Grain Bowl recipe with us. Set aside time today to meal prep (download a FREE MEAL PLAN HERE) and plan out your workouts for the week will help you stay focused on your goals and help you stay committed to being ALL IN this Holiday Season! Holiday Extravaganza weigh-in's start this week so bring your $20 and join the transforming holiday challenge! 

Perfect Portions: Grain Bowl 

(500 kcal/portion)

Ingredients (4 Portions):

• 1.5 Onion
• 10 oz Frozen shelled Edamame, thawed
• 1.25 c Uncooked Quinoa
• 1 Lemon
• 2 tsp Minced Garlic
• 2 Zucchini, diced
• 2 cup Chicken Stock
• 2 oz, Walnuts
• 4 Tbsp Olive Oil
• Pepper to Taste

Instructions:

1. In a medium pot, cook quinoa according to quinoa package instructions, using chicken stock instead of water.  

2. Finely dice onion. Zest, then halve lemon.

3. On a baking sheet, toss shelled edamame, diced zucchini, and a drizzle of olive oil. Season generously with pepper. Roast in oven until nicely browned, 15-20 minutes, tossing halfway through.

4. Saute onion and garlic until fragrant and onion is soft and translucent. 

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We can tell that you are ready for Holiday Extravaganza! If you missed our last blog, check it out HERE. But, get ready....it's time for HOLIDAY EXTRAVAGANZA! Grab your $20 and come join us! Weigh ins start TOMORROW! We hope that you are ready to compete for a chance to win the BIG prize! If you, someone in your family, or a friend own a business and would like to join us in the Holiday Extravaganza giveaway baskets and gifts, please email us at transfitathens@gmail.com. We would love any and all donations for prizes weekly and for the top 10 biggest losers!

We are so thankful for each of you! Let's get ready for an amazing Holiday Extravaganza! If you have any questions, please email us at transfitathens@gmail.com. Don't forget to use our app for inspiration, workouts, and recipes! Also shop all our inspirational products on our new TransFit Fashion Etsy Shop! Excited to see you in the studio this week!

Blessings, 

Team TransFit

Are you ready for the most TRANSFORMING Holiday Challenge?

Sweet friend, 

Are you READY to TRANFORM?  Don't let these holidays months fly by and your back to square one in January friends!  Thank you for participating in our October calendar challenge --we are SO proud of each of you! We are so excited to announce our winner, Ellen Sabatini! Ellen exercised everyday in October and had the goal of positive thoughts daily! Ellen and her whole family are the true TRANSFORMERS! Ellen is inspiring our community and teaching children about whole body health. Together, she and the Barrow Buddies at Barrow Elementary School are the winners in the race of life! Thank you, Ellen, for giving your best one day at a time and renewing your body, mind, and spirit- living transformed! 

BUT... now that October has come and gone it's time for everyone to compete for a chance in the BIG Holiday competition and win BIG!

You guessed it... it's time for HOLIDAY EXTRAVAGANZA! 

Time for the Holiday Extravaganza, the best holiday challenge to keep you accountable to your goals over Thanksgiving, Christmas, and New Years!  If you would like to participate this year, please e-mail us, transfitathens@gmail.com, to find a time for you to come weigh in or weigh in before or after a session! Feel free to invite friends & family to play as well. The pot will be huge this year, but hopefully everyone will take their money back! 

DETAILS OF THE GAME:

Starts the week of November 13th - Finish week of January 8th

Here's how it works: Challenge begins the week of November 13th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in (cinfdentially) and do your best over the holidays to eat right, exercise, drink water, and do our weekly challenges. On the week of January 8th we will weigh in again. 

If your weight stays the same- you get your $20 BACK! If you gain weight, your money stays in the bucket and you contribute to the biggest looser prize! 

If you are the biggest loser (we use % of weight lost) you get to keep all the money in the bucket! Our top five winners will also receive a special gift basket! The Holiday Extravaganzas is the best way to keep you accountable over the holiday season! Let's do it! 

Last year our 1st place winner won $950 cash!!

If you have any questions, please email us at transfitathens@gmail.com. We can't wait to enter into one of our favorite times of the year! Let's hold each other accountable and make this the best holiday season for our body, mind, and spirit. We believe in YOU! We hope you will join us! 

Blessings, 

Team TransFit

AND Biblical Meditation the first Tuesday of every month from 12-1 PM! 

Holiday Extravaganza 2nd Place Winner- Jennifer Rickard

Happy Saturday! 

Wow, it has been an incredible week in the studio! We were so excited to announce our Holiday Extravaganza winners and we are still so proud of each of you for giving your best in the studio these past two weeks! Today, we want to share Jennifer's story with you! Jennifer Rickard won second place in our Holiday Extravaganza challenge and is truly living transformed! 

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Jennifer Rickard 

I'm a home school mom of four and have a degree in Health Education & Promotion from the University of Georgia. I'm passionate about health... particularly gut health.  The bacteria in our guts play a critical role in digestion, metabolic health, immune system, mental health and weight management.  I'm also an independent ambassador with Plexus Worldwide:  a company that offers a holistic approach to health & wellness. 

That's also one of the many reasons I love TransFit.  I love its mission to combine body, mind and spirit into our overall wellness. It's unlike any fitness program I've ever known. My regret is not starting sooner. My beautiful cousin, Lisa, tried to tell me how much I would love TransFit, but I shrugged it off.  I was already a member of a local gym and group fitness was all the same, right?  Wrong! I finally agreed to try a free community workout session supporting Mercy Clinic.  So, on November 3rd I walked thru the TransFit doors for the very 1st time and was completely blown away!  I knew that this was exactly what I needed.  I had been going to gyms for my entire adult life, but I had never experienced such over-all "balance" (for lack of a better word).  I love the positivity and encouragement.  I love the change in mindset and goal setting.  I love the meal planning and the informative blogs.  But most importantly, I love the heart of TransFit.  Worshiping the Lord through exercise and meditating on His Word and His promises while working out... it's truly an amazing experience. 

Fast-forward a couple of weeks... When I learned about the Holiday Extravaganza challenge, I was all over it!  I had a very specific goal for myself and I knew that this challenge was going to help get me there. So, I weighed in, measured and took some embarrassing belly pictures. I downloaded the "My Fitness Pal" app on my phone and began food journaling.   I started meal planning and trying to more fruits and vegetables and high protein meals.  I got creative in the kitchen and learned how to substitute healthy options for some of my favorite guilty pleasures.  I committed to at least two strength-training classes each week at TransFit and 3-4 weekly cardio workouts.  I started drinking half my body weight in ounces of water and got laser-focused with taking my Plexus products. I think that the key to being successful is writing down your goals, being consistent and surrounding yourself with positive people who will encourage and inspire you to be the best version of you.  And even though the Holiday Extravaganza challenge is over, I know this is only the beginning for me!  Live Transformed! 

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Jennifer, we are so proud of you! Ladies, we can do this! Let's make this our best year yet! Come join us this week sessions! Make sure to sign up for sessions in advance, so that we can prepare the workout for you and to ensure your spot in the session! You can still sign up your sweet girl (4th- 9th grade) in one of our TransFit Girl sessions on the TransFit App. Don't forget to purchase your January Jump Start package, it's not too late! 

Also, join us for fellowship, and food, and tips for your best year at The Root (under the Pine) this Wednesday 6 pm.

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

Blessings, 

Team TransFit 

Holiday Hustle workout you can do at home!

Sweet Friends! 

We are off to a great start this week in the studio and we hope you can make it in today or tomorrow before we close for the Christmas season! But... we will be with you in spirit this season! Try this fun, energizing holiday workout with your family! Please share it if you do- we would love to see you sparkling over the holidays! Use our hashtag #TFholidayhustle

I have heard so many awesome stories of success during the Holiday Extravaganza! The pot of cash is HUGE this year and the prizes for the top 10 winners are really great! Keep up the great work! We are  so proud of all of you! You can do it! 

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Also, we want to provide TransFit clients all over the United States the most effective whole body experience! We would love if you could take a few minutes to fill out this survey, so that we can better serve you in 2017! Completing this survey will give you $5 OFF your next purchase! Use the code SURVEY!

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Start this week off strong! Remember to take part in the week's challenge of 1 mile a day and keep up the GREAT work! Focus this week on being diligent in your meal planning, workouts, and rest as we prepare for Christmas! Let's also take time this week to focus on the true reason for the season! As we go to parties, events, and gatherings let's remember the reason we celebrate- Jesus's birth! 

 Come join us today or tomorrow for your last studio workout of 2016! Please register in advance, so we can prepare each session for you! 

Blessings, 

Team TransFit

BELIEVE You Can Finish 2016 Feeling Your Best!

Happy December sweet friends!

Our theme this month is BELIEVE. We want you to believe in yourself as you finish this year stronger and feeling your best! These next few weeks, remember your goals and go after them. You are stronger than you think you are, so never stop!

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This holiday season, we have an amazing December Holiday Salad that has everything you need to stop sugar cravings! Whether you use it as a side or with your favorite protein as a main meal, it will be delicious! We love fueling our bodies with healthy foods that also taste great. Pomegranates are a good source of vitamin-C and provide about 17% per 100 g of daily requirement! This helps boost your immunity keeping a resistance against infectious agents!

December Holiday Salad

Serves: 2

Prep time:  5 minutes

 • 4 cups spinach or mixed greens

• 1 oz goat cheese

• ¼ cup walnuts

• 1 Bartlett pear, ripe

• ¼ cup pomegranate seeds (use a splash of pomegranate juice in the dressing)

• ⅓ c olive oil

• ⅓ c white wine vinegar

• ½ tsp minced garlic

• Pepper

Instructions: In a jar with an airtight lid, shake last 4 ingredients. Toss with greens, top with cheese, walnuts, ripe pear, pomegranate. Add in grilled chicken or other protein for complete meal! Toasting walnuts (400* 6-8 minutes) brings out such a rich flavor.

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Friends, let's make the most of this wonderful season. Take in all the smells, lights and the wonderful feeling that lingers in the air this time of year. Take the time to cherish your family and friends more than ever before, and make the most of every day. Choose to pray more, give more and love more in the coming month perhaps than you have all year- always remembering the true meaning of this season! Happy December sweet friends!! Join us December 8th for our Lunch and Learn event! 

Blessings, 

Team TransFit

Holiday Extravaganza Begins TODAY!

Happy Monday!

Today, we are kicking off HOLIDAY EXTRAVAGANZA! Holiday Extravaganza is a time for us to hold each other accountable, as we work towards our goals for this holiday season! This week, we are challenging each of you to food journal for the whole week! If you complete this challenge, send us a picture to transfitathens@gmail.com and you will be entered to win a FREE session! 

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It’s that time of year again…

Time for the Holiday Extravaganza, and time to weigh in BEFORE Thanksgiving! If you would like to participate this year, please e-mail us, transfitathens@gmail.com, to find a time for you to come weigh in! Feel free to invite friends & family to play as well. The pot will be huge this year, but hopefully everyone will take their money back!

DETAILS OF THE GAME:

Starts November 14th - Finish week of January 6th 

Here's how it works: We will begin the challenge the week of November 14th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in and do your best over the holidays to eat right, exercise, drink water, and do our weekly challenges. On the week of January 6th we will weigh in again. 

If your weight stays the same- you get your $20 BACK! If you gain weight, your money stays in the bucket and you contribute to the biggest looser prize! 

If you are the biggest loser (we use % of weight lost) you get to keep all the money in the bucket! The Holiday Extravaganzas is the best way to keep you accountable over the holiday season! Let's do it! 

Winning baskets from last year!

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Upcoming Dates at TransFit:

• NO Running Group tomorrow (Tuesday, November 15), come get your cardio Thursday morning at 5:30
• Middle School Girls session begins Wednesday: sign-up on MindBody, this session will meet for 4 weeks on Wednesdays 
• TransFit will be open Monday and Tuesday of next week & closed Wednesday-Friday (Thanksgiving Break)
• Lunch and Learn- Transform Your Holidays: December 8th
• Weigh In's this week for Holiday Extravaganza, bring your $20 CASH

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If you have any questions about Holiday Extravaganza or any of our upcoming events, please email us at transfitathens@gmail.com. We can't wait to see you in the studio this week!

Blessings, 

Team TransFit

Thank You for an Amazing Mercy Health Center Event!

Happy Monday! 

Thank you for all your support last Thursday night at our community event supporting Mercy Health Center. What an amazing night having so many inspiring ladies in the studio. We received so many contributions and truly thank each of you for your prayers, donations, and support of this event! If you have any donations or supplies you would like to give, please bring them to the TransFit studio throughout this month. We would love to give as much as we can to benefit Mercy Health Center. 

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As the holidays approach, we are excited to announce the beginning of HOLIDAY EXTRAVAGANZA! Holiday Extravaganza is a fun challenge throughout the holidays to help hold you accountable! The goal is to maintain your weight over the holidays. If you would like to participate this year, please email us at transfitathens@gmail.com and we can find a time for you to come weigh in.

Here's how it works: We will begin the challenge the week of November 14th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in and do your best over the holidays to eat right, exercise, drink water, and do our weekly challenges. On the week of January 6th we will weigh in again. 

If your weight stays the same- you get your $20 BACK! If you gain weight, your money stays in the bucket and you contribute to the biggest looser prize! 

If you are the biggest loser (we use % of weight lost) you get to keep all the money in the bucket! The Holiday Extravaganzas is the best way to keep you accountable over the holiday season! Let's do it! 

Some of our past winners!

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We are so thankful for each of you! Let's get ready for an amazing Holiday Extravaganza! If you have any questions, please email us at transfitathens@gmail.com. Don't forget to use our app for inspiration, workouts, and recipes! Excited to see you in the studio this week!

Blessings, 

Team TransFit

5 Tips to keep you on track for your best Thanksgiving!

Hello friends! 

Can you believe it's Thanksgiving week already? What an energizing day of workouts in the TransFit Studio yesterday! Congrats to Amy O'Neil for winning the Food Journal Challenge and thanks to so many ladies who give 150% in the TransFit studio each day! Already, this week has been full of family and friends and it has been on my mind especially how thankful I am for my amazing clients, friends and family. My clients continually bless me and inspire me as they strive to live healthier in body, mind, and spirit and my friends and family make my life so bright! My cup overflows! 

As Thursday approaches friends, let's stay focused on everything we are thankful for--especially the opportunity we have to live our healthiest life. While this seems very hard to do during the holidays, let's remember that we CAN stay on track! 

Holiday Extravaganza is well underway and there is a lot of money in the pot to date! You still have until today at 8pm to weigh in before holidays! The goal of this game is to keep you accountable to keep your weight the same over the holidays or to become the BIGGEST LOOSER and WIN the cash money in the POT or one of the amazing prizes (like the FULL OUTFIT from lululemon)!!!

During Thanksgiving, the main idea is to remember PORTION CONTROL! It is okay to have a few “taboo” foods. You do not have to avoid dessert completely, just focus on moderation! Maybe decide ahead of time which treat you want to have, and then decide which you could give up. For example- maybe skip the rolls and mashed potatoes, choose a sweet potato with honey instead and turkey, vegetables and cranberry sauce then have a smaller piece of pumpkin pie (a MUCH better choice than pecan- which can hold over 500 calories per slice!!) This week, let us remain focused on striving for our goals- and be on the lookout for a SPECIAL BLACK FRIDAY RELEASE with TransFit!! 

We are releasing our first e-book!! It will be a 14 Day Recharge to totally recharge your holidays in body, mind, and spirit, stimulate your metabolism, and have a break though in your healthy lifestyle!! The 14 Day Recharge will be released Friday at a SPECIAL discount price so get ready!! 

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Moving into Thursday- try these 5 Holiday tips:

 1. Make a list of why you started working out and read it before going to social events over the holidays! Keep your goals in mind.

 2.  Its okay to say “NO” to all the food pushers! You don’t have to try everyone’s “famous recipe”. Compliment the host in other wonderful areas.

3. Exercise over the holidays: Be ready to be flexible; your usual workout times may not work especially when so many parties and get together are happening. Instead of skipping your normal workout time all together, try to fit it somewhere else in your schedule (20 minutes may be all you can get one day). Here is a great HIIT workout for this holiday season that can be done ANYWHERE at any time!

4. Make exercise into a fun family event! (ex. Trip to stone mountain, walk in the park, family bike ride). Also, think of exercise as a form of worship! 

5. Keep up the November  Holiday Extravaganza challenge – this week is the cardio challenge!!

Take an afternoon walk before or after your meal, looking at all the beautiful leaves and spending some time be thankful for all He has blessed you with. It will be the sweetest Thanksgiving yet!  You will be left feeling so much better in every area- body, mind and spirit.  Enjoy celebrating your health and spending time with those you love, and have an incredible start to this wonderful holiday season.

Blessings,

Caroline

“Give Thanks to the Lord, for he is good; his love endures forever.”

— Psalm 107:1

Last chance to enter Holiday Extravaganza!

Such an amazing response for the Holiday Extravaganza this year! I am extending the Holiday Extravaganza weigh-in’s until Tuesday this week! Message me if you still want to enter! Over $1,200 in the cash pot and fun prizes for 2^nd & 3^rd place! The game is the best way to keep you accountable over the holidays!

Again, special Thank you to the local business who are supporting the Holiday Extravaganza! 

The National gift certificate

Journey Juice gift certificate

Pure Barre gift certificate

Plane Jane Coupons

Fire & Flavor goodies & cookbook

Nuance Skin Boutique gift certificate

Georgia Cycle Sports gift certificate & goodies

Thirty One bags & coupons

HomeMade gift certificates

Fleet Feet coupons

Fresh Market Gift Certificates & goodies

Earth’s Best Coupons

Initials Inc gift certificate

Dog Vacay gift certificate

And many more!

Looking forward to hearing from you!!

Holiday Extravaganza Game!

 Friends! Holidays are around the corner and it is that time of year when we may be stressed and thinking negatively about our bodies and what temptations may lie ahead. This month let’s focus on being thankful for the bodies that we have and taking care of what God has given us! Focus on the positive in both ourselves and life is a reminder we could all use a little more often. Accountability is the missing piece for many people over the holidays. This year, stay accountable to yourself with the Holiday Extravaganza Game!

Details are below! Email me when you would like to come in to weigh! Don’t forget the cardio challenge this week (30 minutes of your favorite cardiovascular exercise) Email me by the end of the 7 days that YOU DID IT and you will be in a drawing for a weekly prize!! Printable calendars are available here.

HOLIDAY EXTRAVAGANZA ATHENS!!!

It’s that time of year again…

Time for the Holiday Extravaganza and time to weigh in BEFORE Thanksgiving! If you would like to participate this year please call or e-mail (carolineward@bellsouth.net) and we can find a time for you to come weigh in!   Please feel free to suggest the game to friends & family. The Game is open to EVERYONE!  The pot could be huge this year… but hopefully everyone will take their money back!

DETAILS OF THE GAME:

Start: week of November 18^th    Finish: week of January 8^th

To Play: 1. Any person who wants to play puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best over the holidays (eat right, exercise, etc.)

4. WEIGH IN the week of Jan 8th...

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket.

If you are the biggest loser (I take the % of weight lost) you get to keep ALL the money in the bucket!!! OH YEAH!!! Last year Brionne Antwine won $400 CASH- AFTER Christmas!!

2^nd place & 3^rd place this year will win an amazing gift basket full of fun fitness prizes!

The National gift certificate

Journey Juice gift certificate

Pure Barre gift certificate

Plane Jane Coupons

Fire & Flavor goodies & cookbook

Nuance Skin Boutique gift certificate

Georgia Cycle Sports gift certificate & goodies

Fresh Market gift certificate

Thirty One bags & coupons

HomeMade gift certificates

Fleet Feet coupons

Fresh Market Gift Certificates & goodies

Earth’s Best Coupons

And many more!

There will also be weekly challenges and prizes for winners!

The HOLIDAY EXTRAVAGANZA

is the best way to keep YOU accountable over the holiday season!  Let’s DO IT!

Can't wait to see you soon! Blessings, Caroline