Toned Arms For the Summer?! Your NEW Favorite Arm Workout! 💪🏼

Sweet friends,

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 20 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders but your total upper body strength. Remeber to get in at least 3 sets of the below exercises! 

Add this Transform Your Arms workout to the push-up challenge! You will be stronger in your upper body strength and it will help to increase the number of push-ups that you are able to do! Remember that anyone who completes our July Push-Up challenge will be entered into a drawing for a MONTH of FREE sessions! Let's do this ladies!

  We would love to hear your favorite arm exercise! For more arm workouts or any workouts, and yoga sequences go to our TRANSFORM section of the website! You can also download our FREE app for workouts, inspiration, and recipes! Keep pushing yourself, as you complete the push-up challenge! 

Mark your calendar for our Middle School Girls Sessions starting August 8! The session will meet on Wednesday's from 4:30-5:30! You can sign up on the FREE TransFit app! You can purchase the 4 pack of sessions or the individual sessions! We hope to see you or your friends/daughter(s) on August 8th! 

Let us know if there is anything we can do to help you reach those goals for July! May you rest in His love for you, today, beautiful friend! Through His love and grace, you can find FREEDOM!  We have loved DIVING into the book of John with you this month. Be on the lookout as our TransFit Bible Study will start in September! 

Blessings,

Team TransFit

Happy 4th of July! 🇺🇸

Happy 4th of July! ☀️

This month we are challenging you to finish this summer strong! Below we have a pushup challenge we would love for you to be apart of with us! Download the calendar and start crossing off each day. We are stronger together! If you haven’t downloaded our Summer Transformation Challenge, it’s not too late!! Scroll down and download it and get started today. We’re here to help and encourage you throughout your summer transformation! This month we’re going to dive deeper in everything we do and focus on the fact that by grace we have saved through faith! That’s when we have freedom & true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing hero's in prayer as we celebrate this 4th of July. 

Client Spotlight: The Dean Family🦋⁣

We are so proud of our amazing clients Kelli, Kendall, and Avery Dean for all their hard work and dedication! 💪🏻 What a treat to inspire all these amazing young women! They have been working out strong together virtually almost daily. The other day in HIIT, we could tell they loved the boxing round!!⁣ 🥊 Two of Kelli’s favorite exercises are curtsey lunges and deadlifts! If you’ve been in TransFit over the past 2 months or so, then you know we love these exercises too! They are great if you want to target your glutes and thighs, and there are so many different variations!

⠀⁣Below we’ve attached one of her favorite recipes for the family!! This recipe will get you and your family in the spirit to celebrate the 4th of July!! 🎆

FoodieCrush’s Greek Turkey Burgers with Tzatziki Sauce

Ingredients

For the Turkey Burgers:

• 1 pound ground turkey

• ½ cup fresh spinach leaves , chopped

• ⅓ cup sun-dried tomatoes , chopped

• 1/4 cup red onion , minced

• ¼ cup feta cheese , crumbled

• 2 cloves garlic , pressed or minced

• 1 egg , whisked

• 1 tablespoon olive oil

• 1 teaspoon dried oregano

• 1/2 teaspoon kosher salt

• 1/2 teaspoon freshly ground black pepper

• 4 soft whole-wheat hamburger buns

• Bibb lettuce leaves

• Sliced red onion

For the Tzatziki Sauce:

• ½ cucumber , halved with skin and seeds removed

• 3/4 cup low-fat plain Greek yogurt

• 2 cloves garlic , pressed or minced

• 1 tablespoon red wine vinegar

• 1 tablespoon fresh dill , minced

• Pinch of kosher salt and freshly ground black pepper

Instructions

1. In a large bowl, add the ground turkey, spinach, sun-dried tomatoes, red onion and feta. In a small bowl, whisk together the garlic, egg, olive oil and dried oregano and kosher salt and freshly ground black pepper then pour over the turkey and mix with your hands to combine.

2. Divide the burger mixture into 4 portions and mold into patties. Place on a cutting board or plate dividing the patties with parchment paper and refrigerated for 30 minutes up to overnight. You could also individually freeze the patties at this point for up to 3 months.

3. Prepare the tzatziki sauce by grating the cucumber. Gather the cucumber together and place in a paper towel and press the water out of the shredded cucumber and place in a medium size bowl. Add the yogurt, garlic, red wine vinegar, fresh dill, kosher salt and freshly ground black pepper and mix well. Cover and refrigerate for 30 minutes or up to 3 days.

4. Heat a non-stick grill pan over medium heat and spray well with cooking spray.

5. Place the turkey burgers on the grill, cover with an upside down sheet pan or lid and cook for about 5 minutes per side. Be sure to watch the burgers and monitor your heat as the burgers will brown quickly if the heat is too high.

6. Slather buns with tzatziki sauce and garnish with lettuce leaves and red onion. Or serve bunless in the bibb lettuce leaves.

Quick 4th of July HIIT Workout for the Whole Family!

If you need our TransFit staff to be praying for YOU, please email us your prayer requests. We are a family and want you to feel loved and supported.

We look forward to "seeing" you virtually from HOME OR in the studio!   

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 for workout or prayer.

Blessings,
 

Caroline and Team TransFit