FREE At Home ONE DUMBBELL Workout!

Sweet friend!

You are off to a great start this week and working hard ready to make the end of July your best! Summer is quickly coming to the end and the new school year is approaching. As we finish our summers and kick off the another great school year, we encourage you to stay motivated and determined to work hard in all that you do. This week in the studio we talked about doing everything with all of your heart!

Matthew 22:37 says- Jesus replied: "Love the Lord your God will all your heart and with all your soul and will all your mind." 

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This is the book I have shared about this week in the studio! Click on the picture to purchase the book! 

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The Lord calls us to devote our hearts to Him. In the same way we love the Lord with all of our heart, let's work at everything with all of our heart, mind, soul, and strength giving Him all the glory! Let's finish this month with ALL of your heart! You can do it! 

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Sometimes the summer schedule can be hectic and it can make it more challenging to find time to workout, especially if you can't make it to the studio. But, no need to fear! We have an awesome workout that can be completed with only one dumbbell! Try this workout 2-3 times a week, in addition to your normal exercise routine, to transform your body! 

Here is the awesome One Dumbbell Workout! 

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Continue to sign up for your classes in MindBody! Take advantage of each opportunity you have and plan to make time to exercise, in the studio and out of the studio! Let us know if there is anything we can do to help you! Let's achieve these July goals! 

Blessings, 

Team TransFit

Supercharged High Protein Snacks!

On this first Monday of July, let's try to make the 2nd half of 2015 be your best! Today, let's focus on being thankful for the body that we have and set new goals to ensure we are treating our body with care and respect!

                                   "So whatever you eat or drink or whatever you do,                                                               do it all for the glory of God."    1 Corinthians 10:31

One new goal could be to increase the amount of high quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits, or should be consumed as a snack during the day to fight cravings and help manage weight. Below are some of my favorite snacks that are high in protein, many of which can be eaten on the go during a busy day.

• 1 cheese stick- 8g
• 4 oz of low fat cottage cheese- 14g
• 1 hard boiled egg- 8g
• 1 cup fat free Greek yogurt- 20g
• 1 cup cooked Edamame- 17g
• 1/2 cup chickpeas- 18g
• 1/2 cup black beans- 20g
• 1/2 cup cashews- 16g
• 3 oz of tuna- 25g
• 2 tbsp of peanut butter- 8g

 Try out these great high protein snacks  and start your healthy lifestyle with a delicious, higher protein nutrition plan!

Chillin’ Cherry Smoothie or Popsicle

Serves 2

·        1 cup coconut or unsweetened vanilla almond milk

·        1 cup plain Greek yogurt or 1 serving vanilla protein powder

·        1 frozen banana

·        1 cup frozen cherries

·        ½ cup frozen zucchini (peeled & chopped in 1 inch cubes)

·        1 tbsp. flax-seed

·        1 tsp. honey or stevia (if needed)

·        ½ cup crushed ice

Blend until smooth – if leftovers put the smoothie mixture in a popsicle mold for a high protein, nutritious snack or treat!

TransFit Super Charged Trail Mix

 1 Cup lightly salted Almonds

 1 Cup lightly salted Walnuts

 1 Cup lightly salted Cashews

 1 Cup dried cranberries or blueberries or gogi berries

½ Cup dark chocolate chips

1 tsp sea salt

 1 tsp cinnamon

You can always toast the nuts in the oven 450 for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place ¼ cup into snack bags and keep in your snack basket!

Homemade protein bar 

Ingredients: 2 & 1/2 cups whole grain oats 1/2 cup natural creamy peanut butter 4 scoops vanilla protein powder 1/2 cup unsweetened almond milk 1 tsp pure vanilla extract 1 tsp cinnamon

Directions: 1. Line a 8×8 dish with wax paper 2. Mix all ingredients by hand 3. Press mixture down into dish, using a spatula to flatten 4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

If you need assistance with healthy meal plans please email me at transfitathens@gmail.com!

Blessings,

Caroline

How to find True Freedom- body.mind. & spirit

July has officially arrived and the theme for this month is Freedom in Him! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in him. Nurture this hope by getting encouragement from friends and family and making time for prayer and mediation.

Isaiah 26:3 says "You, Lord, give true peace and freedom to those who depend on you-when they trust in you."

Let's find true freedom in Him and honor God in our bodies!

This July I would like to challenge all friends to a July push-up challenge! I would love to help you build arm and core strength, and we're doing that with a contest! This week take a video or picture  of how many push ups you can do in one minute, practice your pushups and maintain consistency throughout the month of July, and retest your one minute pushup challenge the last week of July. The freind able to show the most improvement in arm strength and  do more push ups than at the beginning of the month will receive a free session! Post videos of before and after videos on Instagram and tag @TransFitAthens to qualify and a chance to be featured on the TransFit Instagram page!  Good Luck!

Can't wait to your progress with increasing arm and core strength by doing   push-ups this month while you find Freedom in Him!

Blessings,

Caroline