Friday Fun: Our Favorite Sweatshirt!

What a FUN Friday in the Studios! Thank you for waking up (5:30am HIIT), showing up with a smile, and giving your best (8:15am and all morning sessions)!  Excited for our Saturday Strength Session at 9am.

We love starting March with incredible energy and contagious encouragement!  We have had some new merchandise drop in the studio this week and within a day, it has sold out. Many of you have asked us if we can order you this special soft stream oversized crew sweatshirt!

The answer is YES! 

Perfectly Oversized Cropped Crew

Color above is Velvet Dust.

Perfectly Oversized Cropped Crew

Color above is Wild Indigo.

WHY lululemon made this: 

Nothing but love for this perfectly oversized cropped sweatshirt. Super-soft fabric with a matte, peach-fuzz finish make this pullover impossible to take off! 

Please include in your email which color you would like and size and we can special order this for you. We can ship it to you or you can pick it up in the studio next week! Elizabeth Norris, our Retail Director will assist you with any special order or size you need. 

Check out our other online inspirational merchandise here!

Order Your Performance Ready Nutrition Meals Today to pick up at TransFit Tuesday!

We are thankful for our clients and friends! Check out our website for more blogs, inspiration, free 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

Exciting March News!

We love this new month as it signifies HOPE and new life! Spring is coming. We are so excited to encourage you to more confidence, energy, and strength for March! Let's remember to have intentional GOALS and set our mind each day, so we can continue to LIVE TRANSFORMED in all that we do! We are so proud of YOU! Let's conquer March together.

We are PUMPED for some new specials and programs this month. To aid in goal setting for March printed Transform at Home and Transform by Prayer booklets are here to purchase! These can be ordered on our website here or purchased in studio. 

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Transform at Home

4 weeks of TRANSFORMING meal plans, recipes, shopping lists (over 45 recipes) to cut, lose, lean, maintain, or build muscle and loose fat.

• 30 days Online-On Demand Workouts you can access anywhere anytime.

• Strength Workouts, HIIT Workouts, Bone Strength, + Yoga to do daily

• Blank Meal Plan template for you to customize

• 30 Day Challenge Template

• 30 Day Transform Your Body Exercise Plan + Workouts for each day

• Getting Started Guide and 10 Steps to Success

• TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• Weekly inspiration and email support ****

  
  Purchase TODAY and join us in completing this lifestyle challenge during the month of March! Buy HERE online.

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Transform by Prayer

The 31 day devotion includes scripture, reflection, call to action, worship music, a list of God’s Promises and inspiration. The 31 Day Devotion is journey that will transform your life written by our very own, Caroline Ward. Grab one in store or buy HERE now!

Pick up a TRANSFORM 30 Challenge in the studio or print one here! Many are restarting the TRANSFORM 30 for March! 

MARCH NEWS TO HELP YOU LIVE TRANSFORMED!

Check out these awesome opportunities and specials to RISE TOGETHER in March!

NEW Merch!
Whoop Whoop! We've got new Lululemon and Free People!!! Follow us @transfitfashion on Instagram, shop here on our website or join us in studio for some shopping!!

TransFit GIRLS
We are excited for another fabulous month of TransFit MIDDLE SCHOOL GIRLS! This is a great opportunity for middle school girls to learn more about fitness and nutrition in a fun and encouraging environment. It is at 4:30pm with Personal Trainer Chloe Friedel. Sign up on the app to reserve your girl's spot! 

The RISE TOGETHER 5K is coming up!
We are so excited to have our annual Rise Together 5K again this year! This is a special 5K benefiting ESP and is a great way to meet a goal and run with family and friends.

The 5K is on May 6th! Start training NOW! Check out the TransFit website for different 5K training plans for all ages! This could be an awesome opportunity to help the kiddos set a goal and finish it by maybe doing a family run once a week as preparation.

If you would like to be a part of helping us with the 5K through donations or volunteering, please go to the TransFit website HERE. Thank you!

Email us at transfitathens@gmail.com with any questions!

TransFit Oconee 
Katie Woodall is excited to serve you in South Oconee. Check the TransFit App for availability for sessions. 

1-1 Personal Training, Nutrition, & Running Sessions
Our Team is excited to serve you! Do you have a big goal or dream for this year?  Accountability is they key to success. Let our team guide you! Set up a 1-1 Personal Training Session to meet your specific needs. 

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Check out this yummy Roasted Cauliflower and Leek Soup! Katie Throne from Porky Goodness shared this awesome recipe with us! 

Ingredients:
1 head cauliflower
2 leeks
1 32 oz container of chicken stock
2 garlic cloves
2 TBSP butter, salted
Olive oil 
Kosher salt
Fresh ground black pepper

Prep: Cut cauliflower into florets and trim leeks. Only use the white and light green part of the leek. Thinly slice leeks and wash thoroughly and dry in a salad spinner. Mince two garlic cloves.

Directions:
1. Pre-Heat oven or toaster oven to 375 degrees. Arrange cauliflower on parchment paper and drizzle with olive oil. Toss and add a pinch of salt and pepper. Roast for 15 minutes or until slightly charred. 
2. While your cauliflower is roasting, add 2 TBSP butter to a Dutch oven and let it melt. Add sliced leeks and cook on low about 15 minutes. Add your minced garlic to the leeks and stir for one minute. Add the chicken stock and cauliflower. Add 1/2 tsp salt and pepper. 
3. Let the soup simmer until cauliflower is tender enough to blend. 
4. Use a handheld immersion blender or add soup to a blender (one that is OK for hot liquid). Blend until smooth.
5. Taste! Add more salt and pepper to taste. If it isn’t thin enough for you, add a little chicken stock or water to your liking.

We are thankful to serve you in your whole body health goals. Keep showing up, giving your best for you, for today.

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

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

💙Blessings, 

Team TransFit

Rise Together 5K 2023

It's the fourth and final week in January! Let’s Go! We want you to continue to be all in whether you are following through with Transform 30, Transform at Home, or your own personal goals for the New Year! We believe in you and are here to encourage you! Try our new sessions daily, to transform everyday! 

RISE TOGETHER 5K!
We are so excited to have our annual Rise Together 5K again this year! We have a new course which will start and finish at TransFit Athens Parking lot!  The 5K benefiting ESP and is a great way to meet a goal and run or walk with family and friends to support a great cause. We are so grateful for everyone who has helped out in the past and we would love for volunteers again this year!  Last year we raised over $20,000 to help ESP! Let’s do it again, but we need your help! 

We need You to make this the best 5k of 2023!

If you are interested in being on a 5K planning committee, be a SPONSOR, or would like to volunteer to help on race day, please fill out this short survey HERE!  We need all the help we can get! THANK YOU! 

Mark your calendar for May 6th! The Rise Together 5k benefitting ESP will be Saturday 8am! 

Bible Study - Wednesday 12:00-1:00 PM!
TransFit's Bible study is back! We are so excited to be studying Encountering God by Kelly Minter. It is a life-changing book! This is a FREE and open-to-the-public Bible study so bring your friends! Sign up for on the App for bible study today! Email us HERE if you have any questions!

College Womens Bible study meets at Caroline’s house on Wednesday nights at 7:00 PM!
We will be going through the same awesome Bible Study, Winning the War on Worry by Louie Giglio. If you are interested in serving with the college Bible study, let us know HERE! Cookies, a salad, some lemonade... the college girls love homemade things!😉 If you are interested in participating in the college Bible study, let us know HERE! ALL COLLEGE WOMEN INVITED!

Weekly Wellness Program With Lea Wallace

Get ready for an amazing accountability program led by Lea Wallace coming in January! Sign up on the app to reserve your spot today for $95! Here are all the details!

The faith-based program will be a rolling group that meets once a week in an encouraging, educational, and uplifting environment. The program will be available via zoom if you are unable to come to the studio. We will cover a wide range of topics that relate to our health and wellbeing, while also creating space for dialogue, sharing, and questions. We believe that health is personal, but it doesn’t have to be lonely. Long-term success in your health journey is often accomplished when it is done alongside other like-minded individuals. This group will allow you the accountability and space to explore your own health journey and make small changes that will add up to big results. We will start each week with optional, private weigh-ins, followed by educational content and teaching and a time for discussion and questions. We will revisit goals at the start of each month, so new friends can jump in at any time!

Topics: 

• Goal setting, determining your WHY

• Power of Routine, Setting New Habits

• Why diets don’t work/Creating a plan for long-term success

• Exercise - what type is best for your body

• Meal planning and meal preparation

• Blood sugar balancing

• Crowding out rather than cutting out

• Sugar & Conquering cravings

• Plant-based eating

• Supplementation

• Emotional eating 

• Stress Management and Self Care

• Deciphering food labels

The group meets weekly on Mondays 9:30am and clients will sign up for 1 month at a time. Please email us here if you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your program today.

Also, if this program interests you but the time doesn’t work please reach out to us here! 

Class Cancellation Reminder! 
If you know you aren't going to make class, please cancel on the app or let us know ahead of time!😊 Many session have waitlists and we would like to give everyone the opportunity to transform. 

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Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2023 the best year yet, body, mind, and spirit! 

You can purchase packages on our FREE TransFit app AND website!

We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, suggestions!

Blessings, 

Team TransFit

Mediterranean Diet

Happy Friday! This week was AWESOME at both studios. We love seeing the progress and determination that is being put forward to Transform at Home and Transform 30! The community at TransFit is inspiring and that can only happen with you! Thanks for the hard work. 💪

Lots of questions in sessions this week about the Mediterranean Diet! While it is a diet, following this way of eating is more of a lifestyle than a diet. The Mediterranean Plan is based around eating in moderation and giving your body the nutrients, it needs daily though whole foods. Below are some lists of food groups as well as all about the Mediterranean diet and how YOU can incorporate it into your weekly meal plan.

What is the Mediterranean Diet?!
As you can imagine, the diet is composed of foods that can be found along the shore of the Mediterranean Sea. Ranging from veggies to red meat to yogurt this diet is full of bright colors and delicious flavors. Some of the main food groups as listed below.

• Fruits, vegetables, whole grains, nuts ad legumes all minimally processed and grown locally preferable.

• Olive oil as the principle source of fat

• Cheese and Yogurt consumed in low amounts

• Red Meat (high quality) consumed infrequently and in low amounts

• Fresh fruit for desserts and sweets containing added sugar only eaten a few times a week

• Wine consumed in low to moderate amounts, with meals

Easy Ways to Incorporate A Mediterranean Diet Into Your Life

 It all starts with small changes. You can start with the changes you think will be easiest for YOU first.

• Switch from butter or margarine to olive oil. Olive oil is great to cook with or fry an egg in a pan with! Another great way to incorporate this healthy fat into your meals is to replace cream-based salad dressings with an olive oil dressing. Some great ingredients make your own salad dressing with are vinegar, Dijon mustard, parsley, garlic, oregano, and lemon.

• Eat nuts and olives as snacks. This is a great replacement for a processed snack.

• Replace bread with whole-grain products. A popular, sprouted grain bread is Ezekiel 4:9 Bread. This bread combines 6 grains and legumes that create health benefits you normally cannot get from breads, pastas, and cereals including amino acids, protein, vitamins, and fiber. Other whole grains that are awesome are bulgur, barley, farro, and couscous.

• Begin each meal with a salad. This way you become more full-on greens! Choose crisp, dark greens and add lots of color!

• Eat more legumes! This includes lentils, chickpeas, beans, and peas.

• Eat lean meat.

• Cut out sugary beverages.

• Seek out the best quality food available.

• Farmer’s markets are an EXCELLENT source of locally grown and in season foods. While farmers markets aren’t open now, buying produce in season allows for cheaper and more nutritious fruits and vegetables.

• Lastly Mediterranean meals are most often shared family style!

Classic Greek Salad

Ingredients:
Serves 4
Prep Time: 20 Minutes

• Red onion

• Kosher salt

• ¼ cup red wine vinegar

• Zest and juice of one lemon

• 1 teaspoon Oregano

• Ground pepper

• ¼ cup extra-virgin olive oil

• Grape Tomatoes

• 1 cup Kalamata olives

• 5 Persian cucumbers

• 1 4-ounce block Greek feta cheese

Directions:
 

1. Whisk the vinegar, lemon zest and juice, honey, dried oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
2. Whisk in the olive oil in a slow, steady stream until emulsified. Add the tomatoes and olives and toss.
3. Peel the cucumbers, leaving alternating strips of green peel. Trim the ends, halve lengthwise and slice crosswise, about 1/2 inch thick; add to the bowl with the tomatoes.
4. Add red onion to the bowl and toss. Drain the feta and slice horizontally into 4 even rectangles. Divide the salad among plates.
5. Top with the feta and oregano; drizzle with olive oil and season with pepper.
6. For extra protein add chicken or shrimp on top!

Grilled Salmon Kabobs

Ingredients:
Serves 8
Cook Time: 60 Minutes

• ½ cup tzatziki sauce

• 1 lemon, zested

• 1 tablespoon lemon juice

• 1 pound salmon fillets, cut into 1 inch cubes

• 2 cloves garlic, minced

• 1 tablespoon olive oil

• 1 tablespoon dried oregano

• 2 medium green bell peppers, cut into 2 inch pieces

• 1 pint grape tomatoes

• ½ red onion, cut into wedges

• ¼ cup feta cheese

• More tzatziki sauce for serving

Directions:
 

1. Combine tzatziki sauce, lemon juice, and lemon zest in a bowl. Add salmon, toss to coat, and marinate in the refrigerator for 15 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil the grate.
3. Combine garlic, oregano, and olive oil in a bowl. Add green peppers, red onions, and grape tomatoes.
4. Beginning and ending with salmon, thread salmon, grape tomatoes, red onions, and green peppers onto 8 skewers.
5. Cook salmon skewers on the hot grill until fish is opaque in color, turning every 5 minutes, about 15 minutes total. Top with feta cheese and extra tzatziki sauce.

We are partnering with Performance Ready Nutrition

We are so excited to help you with your whole body healthy journey. We will be carrying Grab and Go items from PR Nutrition and in February will have a cooler to store the full meals for pickup. Check out the Website here and get excited!

Bible Study
Interesting in joining Bible Study? Next week is only the second week! We'd love for you to join us at 12 pm on Wednesdays! We are studying Kelly Minter's book Encountering God! It is a wonderful book regarding how to keep God in your life in the day to day!

Full Schedule Starts Next Week
New sessions at TransFit Athens & TransFit Oconee. New 1-1 availability times, Small Group Training 10:30am Daily, Afternoon Open Strength, and new evening Tuesday Yoga. Check the TransFit App for updates. Please schedule your sessions in advance. 

Thank you and please 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. Check out our website for blogs, inspiration, recipes, workouts, and more! We are excited to serve you! 

Blessings, 

Team TransFit