Secret to finishing the last quarter of 2018 STRONG!

Sweet friends,

No regrets! Max out your full potential in 2018 by achieving your goals and dreams. We want to serve you and hold you accountable to finish the last quarter of 2018 strong!

To Finish 2018 Strong, You Need To:

1. Write out your goals

2. Meet with an accountability partner

3. Take action and renew your mind daily

To help keep you accountable, we will be offering FREE 20-minute client check-ins with one of our trainers next week! These sessions are designed to help you set goals and create a plan to achieve these goals for the last quarter of the year. Let us help you transform your mind body and spirit!

To set up your check-in, e-mail us at transfitathens@gmail.com!

Our Fall Meal Plan is still on sale for $9.99 until the end of this week! This plan was created by our registered dietitians Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes. Buy it at the link below to help transform your nutrition this month!

Chopped Kale Salad with Butternut Squash & Chickpeas

Yield: 4 as a meal or 8 as a side

Ingredients

For the Salad

• 1 large bunch of kale 

• 4 cups of any other green lettuce (chopped spinach, broccoli slaw, more kale)

• 2-3 cups large diced butternut squash

• 1 15 ounce can chickpeas (garbanzo beans), drained and rinsed

• 1 tablespoons extra virgin olive oil

• 1 tablespoon curry powder

• ½ teaspoon of cayenne pepper

• Kosher salt

• ½ cup toasted pecan

• OPTIONAL: Chopped chicken or other protein, pomegranate

For the Dressing

• 2 tablespoons tahini

• ¼ cup extra virgin olive oil

• 2 tablespoons white wine vinegar

• 1 teaspoon honey

• ½ teaspoon kosher salt

Instructions

1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  

2. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.

3. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.

4. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein! Enjoy!

We are halfway through October, and we challenged you to be active and stretch every day this month! Here is a stretch video that you can do this week to reach your goal! You can also visit our YouTube channel HERE for more stretching videos.

Don’t forget to sign up for our Lunch and Learn on October 23 from 12-1 in the TransFit studio! We will be welcoming Kisa Raye, who is an exercise physiologist and facial stretch therapist, and she will be teaching us about stretching! The cost of attendance is $12 and includes lunch from Maepole. Register on our app at the link below under “Special Events".

Tight hips? This is the stretch for you!

If you have any questions or want to set up a one-one-one session, email us at transfitathens@gmail.com.

Blessings,

Team TransFit

💥Exciting October News to Help You Transform! 💥

Sweet friends,

This month, we challenge you to be active and stretch every single day as we focus on Optimism in October! A great way to get your daily stretching in is to do yoga! Yoga is a great way to exercise and renew your mind, and has essential health benefits like increasing flexibility, building muscle strength, preventing cartilage and joint breakdown, and increases your blood flow! It will help you transform your mind, body and spirit!

Congratulations to our September calendar challenge winner, Jennifer Leahy! Jennifer committed to her strength and being active every day in September! You are such an inspiration!

Don’t forget to pick up your October calendar at the studio for a chance to be our October calendar challenge winner and win a month of free sessions!

Join us for a NEW yoga session on Mondays at 5:30 p.m. in the studio! The session will be lead by our new yoga instructor, Emily Dietz! Yoga is a great opportunity to reach this month’s goal of stretching every day!

Emily’s practice centers around vinyasa flow, and she loves the idea that all movement is linked with breath, both on and off the mat. Yoga helps center the mind and body and provides calm and connection to spirit. Come join her for her first class on Monday!

Are you a walker or jogger ready to begin running and want to feel your best? Or are you an advanced runner who wants to better your running form, build cardiovascular fitness, run more efficiently, or add speed to your step? Join TransFit Running Coach and Personal Trainer Lisa Patton on Wednesdays at 8:20 for a TransFit Outdoor Runners Workout!
TransFit Outdoor Runners Workout is a 55-minute session that includes essential dynamic warmup sequences, running form drills, strength exercises for runners, a heart-pumping outdoor workout, and an inspirational cool down and post-run stretches.

For October’s Lunch and Learn, we will be welcoming Kisa Raye to the studio on October 23 from 12-1! Kisa Raye, MEd, FST is an exercise physiologist, fascial stretch therapist and owner of KR stretch and inspi-Her Wellness LLC.

“Let’s take stretching beyond the muscle. Learn how to reach more and achieve more through better stretching techniques that will not only improve your physical health, but bring peace and balance to your mind.”

The cost of attendance is $12 and includes lunch from Maepole!

Sign up for the Lunch and Learn under “Special Events” on the TransFit app HERE!

We are now offering a FALL MEAL PLAN on SALE for $9.99! This meal plan, which was created by our registered dietician, Kaeti Shurling and Consultant Katie Woodall, includes four-weeks of meals, grocery lists and healthy fall recipes! Let’s transform our nutrition this month together! You can download the meal plan on our website at the link below or on our app HERE!

Here are some tips for stretching this month! You can also visit our YouTube channel HERE for more stretching and workout videos.

Hips and Glutes Focused Yoga Sequence

We are so excited for all of the new and exciting things happening in October at TransFit! We can’t wait to see you in the studio soon. If you have any questions, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Focusing on Optimism This October!

Sweet friends,

Can you believe it is already October?! Each of you worked so hard during Strength in September, and you finished the month strong with our TransFive No Sugar Challenge! Be proud of yourselves for transforming your mind, body and spirit! This month, we are focusing on Optimism in October! It is going to be a month filled with positivity and encouragement!

Optimism in October means renewing your mind, we can have true JOY!

How can we find this: our fullness of joy is found in our relationship in HIM! Even when our circumstances change, we can have joy at all times because joy is not grounded in our circumstances, but in Him. Joy in Him is eternal!

“Rejoice in the Lord always, I will say it again: Rejoice!” Philippians 4:8

We want to encourage you this month to reach your goals and dreams! Our goal for you this month is to be active every day and STRETCH every day in October! Download the October calendar below, log your activity and stretching, and turn it into us at the end of the month for a chance to win A MONTH OF FREE SESSIONS!

Don’t forget to turn in your Strength in September calendars!

Are you a walker or jogger ready to begin running and want to feel your best? Or are you an advanced runner who wants to better your running form, build cardiovascular fitness, run more efficiently, or add speed to your step? TransFit Running Coach and Personal Trainer Lisa Patton will come alongside you with a transforming TransFit Runners Workout for all fitness levels to help you achieve your goals.

TransFit Runners Workout is a 55-minute session that includes essential dynamic warmup sequences, running form drills, strength exercises for runners, a heart-pumping outdoor workout, and an inspirational cooldown and post-run stretches. Sign up on our website HERE or our app HERE!

This month, we will be continuing our Bible Study on Thursdays from 12-1 at the TransFit studio. Our Director of Spiritual Development and Outreach, Pam Adams, will be leading us through the Live Transformed bible study, which will guide us through God's Word and teach us how to live transformed! You can sign up on our website HERE or on our app HERE! Come join us!

In October, we will be offering a FALL MEAL PLAN on SALE for $9.99! This meal plan, which was created by our registered dietician, Kaeti Shurling and Consultant Katie Woodall, includes four-weeks of meals, grocery lists and healthy fall recipes! Let’s transform our nutrition this month together! You can download the meal plan on our website at the link below or on our app HERE!

Here is a sneak peak at one of the recipes in the meal plan for a Pumpkin Protein Greek Yogurt Parfait! Yum!

Pumpkin Protein Greek Yogurt Parfait

Ingredients

• 1 cup Greek plain yogurt (I use FAGE 2%)

• 1/2 cup organic pumpkin puree

• 1/2 tsp cinnamon

• 1/2 tsp vanilla extract

• 1 tsp honey or 2 drops of Stevia

• 1/2 cup quick and easy granola

Directions

• Mix first five ingredients together!

• Add granola on top and extra cinnamon to taste!

• Enjoy a delicious fall protein packed meal!

Get started with your stretching for the month! Here are some stretching tips. You can also visit our YouTube channel HERE for more stretching and workout videos!

Stretching sequence for low back relief

We can’t wait to see you in the studio this month to help you transform your mind, body and spirit this month! Please email us if you have any questions or want to set up a session with one of our dietitians at transfitathens@gmail.com.

Blessings,

Team TransFit

Have a Happy, Healthy Halloween! 🎃👻

Can you believe it's the last week of October? It seems like just yesterday we were headed into this month- focusing on being optimistic and striving to reach goals we never thought possible. What have you been focused on this month? What goals have you accomplished? Remember to work on small goals daily- striving for progress not perfection! We hope that you have been filling out your October calendar and are ready to submit it for a chance to win a month of FREE sessions!!!

Get ready because it's almost Halloween! The fun holiday allows our kiddos to run around in their precious costumes, buzz with the excitement of all the creative outfits & play makeup  and eat a little too much candy they will be getting later in the evening. With all that sugar coming in the door, it can be easy to allow ourselves to slip and fall into consuming much more than we intended! Today, you can  shift your mindset to the positive: Halloween does not have to be so bad after all! 

Here are a few healthy Halloween recipes you can try this week! Enjoy fellowship with friends and family and focus on our motto "all things in moderation".  Being mindful and having self- control some days is not easy but the life- long rewards of making good choices and not overindulging will be worth it in the end!  You can do this- believe in yourself that YOU CAN make good choices and enjoy a happy and healthier halloween.

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Pumpkin Turkey Chili

Ingredients 

• 2 lb. 99% lean ground turkey breast
• 3 15 oz. cans of great northern beans, or kidney beans (mixed is great)
• 1 15 oz. can of pumpkin puree
• 1 onion, chopped
• 3 cloves of garlic, minced
• ½ Tbsp Chili powder (or more to taste)
• 1 Tbsp Cumin
• 1 tsp Oregano
• 2 tsp black pepper
• 2-3 cups of low sodium chicken broth
• 1 tsp. olive oil
• Salt to taste

Directions

1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white.
2. Pour the beans, pumpkin, peppers, spices and broth into a large pot or crock pot.
3. Mix in the pot and let simmer or if in crockpot set on LOW for 8 hours or HIGH for 4 hours.
4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

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Candy Corn Dessert Fruit Cups

Add in colorful fruit with a TruWhip topping for a fun, lighter dessert! And top with the real thing, of course!

Layer cut pineapple, cut oranges, top with TruWhip! 

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Have a healthy and happy Halloween with your little ones! Enjoy this sweet time and take in every moment!  We had so much fun making all of these treats and getting into some other Halloween fun as well! 

We can't wait to see all of your sweet pictures of costumes and creative healthy treats! Please send them to us at transfitathens@gmail.com or tag us on Instagram @transfitathens! Let's finish this October stronger than we started! We believe in YOU! Email us or bring in your completed calendar for our October challenge! Come join us for a session this week and dress up on Monday or Tuesday in your Halloween costume! If you can't make it to the studio, check out our FREE at home workouts on our website HERE and on our FREE app HERE!

Join us on Friday at 12:30 for our Lunch and Learn with our new Registered Dietitian, Kaeti Shurling. We will be focusing on how to give your best with nutrition and to finish 2017 STRONG! Sign up on our FREE app HERE! 

Blessings, 

Team TransFit

October Client Spotlight: Paige Colquitt

Hi sweet friends! 

We are almost though the month and our October Challenge is going strong! Activity daily and one positive statement is the October Challenge! We 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! Today, we have the joy of introducing you to our October client spotlight- Paige Colquitt!

Paige radiates inner and outer beauty and shines her bright spirit on everyone she meets! Paige is transforming daily in body, mind, and spirit and we LOVE Paige's daily goal "to take it one hour, one day at a time!"  YES, that is what living transformed is - resetting, restarting, refocusing one hour at a time- giving your best with what you have! Not comparing yourself but being grateful for your little blessings! 

Thank you Paige for that reminder! We are so proud of you!  

My journey to good health began after the birth of our second child in 1998. I had lots of baby weight to lose, so I started running... and running... and running. Running still continues to be my favorite cardio exercise. Running combined with less eating helped shed all those pounds.  

As I aged, I continued to exercise regularly. In addition to running, I love to swim, hike, bike and have just taken up paddleboarding with my husband! I LOVE the way exercise makes me feel...strong, confident and ready to tackle the day! Although I felt like I had the exercising part down pat, I quickly realized that I was missing a key component in to my health routine, that of good nutrition. I began to understand that eating the same types/amounts of food as a 50-year-old didn't yield the same results as when I was a 30-year-old. I began to feel frustrated. I was still exercising as much as ever. Why was I gaining weight? That's when I discovered TransFit. The timing was perfect.

I made an appointment with Katie Woodall, nutrition specialist at TransFit, who explained to me that the food choices I make should be looked at as a way of fueling and energizing my body. I had always looked at it as depriving myself of tasty foods and missing out on good food. This was a huge paradigm shift for me ... one that I desperately needed. Katie instilled in me four nutrition goals that I try to adhere to each day. 1) Drink lots of water daily. 2) Eat more protein. 3) Consume more greens. 4) Eat smaller, more frequent meals. Everyday is not perfect by any means, but I've realized by doing these four things, I feel so much more energized and happier!  

At the same time, I also enrolled in Caroline's Transformer classes. I had been doing some exercise "boot camps" at home, but knew I needed to change things up. After taking Caroline's first class, I knew it was different. The strength/interval training was just what my body needed. The class itself challenged me, kept my body guessing and had me coming back for more. I loved it and continue to enjoy it twice a week. Losing some weight, decreasing body fat, and increasing muscle mass have all been positive results I've seen. I sweat like I've never sweated before and leave each session ready to tackle the day! Another plus is that all the teachers are so encouraging and truly want you to succeed. TransFit has helped change my mindset as well. I've always been really hard on myself and expect perfection at times. I've learned not to beat myself up when I make mistakes and that God doesn't expect perfection from me... all He asks for is my dependence on Him. He loves me just as I am and asks that I trust Him daily. My favorite part of each TransFit class is when Caroline prays a closing prayer to lift us up and remind us that God's love is unfailing.

Lastly, a huge part of my health journey has been the fun of sharing it with my husband, Steve. He, too, is on board with making healthy food choices for himself and exercising daily. He is an awesome accountability partner and encourager. We've learned that we work so much better together as a team and strive to enter each day with positivity. 

Paige, we are so incredibly proud of you! We hope that Paige's story inspired and encouraged you! We love how Paige shared about the importance of whole body health through exercise and nutrition and accountability!  

Ladies, we can finish this month strong! Let's make it count and give it our BEST! We believe in you! If you have any questions or would like to schedule a 1-1 appointment with any of our trainers or dietitian and nutrition consultants, please email us at transfitathens@gmail.com or register on our website or FREE app! 

Blessings, 

Team TransFit

Congrats!! We Are Proud of YOU!🌟🎉😍

Happy Saturday! 

We are so proud of each of you who took our TransFIVE no sugar challenge! YOU DID IT! You made it five days with less sugar!  And...even if you didn't do all 5 days.... be proud of yourself for even trying... or even looking at labels differently and recognizing how much added sugars are in your foods.  What an accomplishment!  If you didn't take the challenge with us this week, it's not too late. You can purchase our TransFIVE eBook on our website under the SERVICES tab! We are so excited about this October and we are planning to make it your BEST month yet! Join us for our Optimism in October challenge!

You can do it! 

Here is a great recipe we want to share from our TransFive eBook! You can find more healthy recipes on our website under the HEALTHY LIVING TAB! 

Hummus-Crusted Chicken
Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Yield: 4 Servings

Ingredients:

• 4 boneless, skinless chicken breasts
• salt and pepper
• 1 zucchini, chopped
• 3 small potatoes, diced
• 1 medium onion, chopped
• 2 carrots, chopped
• 1 cup hummus, homemade or store-bought 1 Tbsp. olive oil 2 lemons
• 1 tsp. smoked paprika

Directions:
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. en sprinkle the pan with smoked paprika. inly 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. 

We are so proud of you and hope that you feel inspired and encouraged! You are capable of anything that you put your mind to! With God, all things are possible! We would love for you to join us for our new sessions- Biblical Meditation and our Bible Study session. You can sign up on the app HERE! Also, you can now purchase our Bible Study eBook on Amazon HERE! We are so excited about this October and can't wait to see you in the studio for some energining, transforming workouts! Saturday 8 am is one of our favorites!

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

Blessings, 

Team TransFit

Are you up for the Challenge? TransFive No Sugar starts Monday! Download the FREE Ebook!

Happy October sweet friends!

Each of you worked so hard in September, gaining whole body strength! Thank you!

Optimism in October is our theme this month as we work to transform not only our bodies but our minds too!  Each new month can be a fresh start with renewed motivation and willpower to reach new goals and follow a healthy lifestyle. As the month progresses and the "fullness" (aka craziness) of the holiday season begins, we often struggle to remain as dedicated and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind and spirit too!

Here's a goal for you...stating tomorrow, Monday, 5 days no sugar!  How about trying our TRANSFIVE  --no sugar challenge? We believe in you and YES you can give it your best! 

Download the free guide here.  Let's do this as a strong community and hold each other accountable to having no sugar for 5 days! 

Part of your accountability can be to encourage one another through our October challenge! This October we are challenging each of you to exercise DAILY, and say one positive statement whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app!

To help you with this we want to OFFER our ALL ACCESS PASS for the month of October for a special of $185 !

We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a MONTH of FREE sessions! If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 

We are so excited to take this challenge together and look forward to seeing all that you can accomplish. If you need any ideas for workouts, check our app or our website under HEALTHY LIVING! If you have any questions, please email us at transfitathens@gmail.com. 

Enjoy encouraging one another and unlocking the key to total transformation! 

Blessings, 

Team TransFit

Exciting October Transformation News!

Happy October, sweet friend!

Wow, can you believe it is October?! Each of you worked so hard in September, gaining whole body strength! This month we want to focus on optimism in October. Each new month can be a fresh start with renewed motivation and willpower to reach  new goals and follow a healthy lifestyle. As the month progresses and the craziness of holidays start, we often struggle to remain as driven and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind too!

Check out the new schedule below with new sessions & times, bible study, middle school sessions,  and more 1-1 session times available for you! We are excited to offer a new 5:30 AM session- HIIT Cardio Workout on Thursday mornings! Come join us!

How can you transform in October? Accountability. An accountability partner can be someone who is attempting to live a healthy lifestyle as well, and a person who can encourage you in all areas of life- body, mind, and spirit. This is your "go-to" person when you are feeling stressed, discouraged, don't think you have enough time to fit in a workout, struggling to have a quality quiet time, or facing any of life's many obstacles.

Proverbs 27 says, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. Take the time to seek out an accountability partner. Make this October your best month leading into the holiday season!  

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Part of your accountability can be to encourage one another through our October challenge! This October we are challenging each of you to exercise DAILY, whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app! We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a $100 TransFit Credit and a Live TransFormed Tank. If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 

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We are so excited to take this challenge together and look forward to seeing all that you accomplish. If you need any ideas for workouts, check our app or go to the TRANSFORM tab of our website! If you have any questions, please email us at transfitathens@gmail.com. Enjoy encouraging one another and unlocking the key to total transformation! 

Blessings, 

Team TransFit