🔥ABSolutely Exciting March News⚡️

Sweet friends,

We are so excited to help you transform during March! Spring is almost here, March will be all about maximizing your whole body health. Commit to reaching your goals and filling out that ABSolutely awesome March calendar!

With Spring Break in full swing, it may feel like exercise is not an option. But don’t worry— we have plenty of workouts you can do anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Even during the busiest weeks of the year, you CAN stay on top of your nutrition. Let meal prepping at the beginning of each week help you stay accountable and on track! We are kicking off March with a new salad recipe that is healthy, delicious, and nutritious. The Baked Chicken Kale Apple and Quinoa Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

Baked Chicken Kale Apple and Quinoa Salad

Ingredients:

• 1 lb chicken breast

• 1/2 cup tricolor dry quinoa

• 6 cups slightly packed chopped kale (it will take about 1 1/2 bunches. Remove thick ribs before chopping, 6 oz chopped)

• 2 crisp sweet apples, cored and chopped* (I used gala apples)

• 1 cup walnuts, lightly toasted and roughly chopped

• 1/2 cup dried cranberries or rasberries

• 4 oz goat cheese, crumbled

Dressing Ingredients:

• 1/2 cup olive oil

• 1/4 cup fresh lemon juice

• 2 Tbsp honey

• 1 1/2 tsp dijon mustard

• Salt to taste

Instructions:

• Bake the chicken breasts: Place in the oven on 400 degrees for 35 minutes

• Cook quinoa and cool: Cook quinoa according to directions on package and cool completely. 

• Whisk dressing ingredients: While quinoa is cooling, whisk together olive oil, lemon juice, honey, dijon and salt in a jar or bowl. 

• Pour 3/4 dressing over kale, chill: Add kale to a salad bowl, whisk dressing once more then pour 3/4 of the dressing over kale and toss until kale is evenly coated. Cover bowl and chill 15 minutes (adding the dressing and letting it rest helps soften kale a bit).

• Toss in remaining mix-ins and dressing: Remove salad from refrigerator, add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add goat cheese and toss just lightly. 

• Serve or store covered in refrigerator for up to 4 hours (see notes).

This salad is filled with so many amazing ingredients to nourish your body! Olive oil and walnuts provide healthy fats; these are essential to give you energy and support cell growth. Chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Quinoa is a gluten-free, high protein, plant-based food that provides smart carbs, fiber, and protein. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others. Apples help the digestive system, increase energy, and keep the doctor away🤩

4-Week Spring Meal Plan

Are you feeling energized and motivated to continue fueling your body, mind, and spirit after the TransFIVE No-Sugar Challenge?

Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

March News

We want you to help you ABSolutely Maximize March! Pick up your March calendar challenge in the studio and make it a priority to fill this out each day of the month, with the ab exercise you did daily. We suggest that you print it out and put it on your fridge, bathroom mirror, a bulletin board, or somewhere you will see it everyday. We believe YOU CAN!

ABSolutely Strong

Start off your month on the right ab (😆) and give this killer workout a try! Fire up the core and get the heart rate up in a matter of minutes. This will leave you feeling strengthened and empowered.

NEW Bible Study

After an incredible 6-week Bible Study where we read through Rhythms of Renewal by Rebekah Lyons, we were inspired to continue diving into the Word and invest in our relationship with the Heavenly Father. We are so excited to start a study focused 1&2 Kings, called Trustworthy, by Lysa Terkeurst. Join us in “exploring the deeply applicable Scriptures that will teach us how to truly trust God.”

In this study you will learn to:

• Identify and challenge doubts in the one true God.

• Loosen your grip of trying to control people and circumstances in your life

• Explore how the Old Testament applies to our lives today.

• Learn to trust in the goodness and faithfulness of God.

This study will start on March 5th, from 12:00-1:00pm and meet in the TransFit studio. Sign up on the APP for this FREE community bible study.

TransFit Girls

Every Wednesday, TransFit Girls meets at 4:30pm in the TransFit studio. Sign up on the app.

Fit for a Miracle 5K

Our SECOND annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 3, 2020 at 4:30 pm. We will also have a Miracle Mile (1 mile fun-run) at 4:00 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund Summer Camp. If you or your business would like to help sponsor this event please email us HERE!

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.

Blessings, 

Team TransFit

🏃‍♀️Run Faster and More Efficiently Today— Here’s How!

Sweet friends,

We are so thankful for another amazing week in the TransFit studio and we are ready to inspire and encourage you! March is full of so many fun events, including our Lunch and Learn! In honor of the Fit for a Miracle 5K we have coming up May 4th, we are hosting a Healthy Running Lunch & Learn. Our Transfit Staff and running experts will lead this luncheon, teaching us how to run or walk faster and more efficiently no matter how experienced we are!

During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. Come ready to be active and practice form drills! TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! Whether you are a beginner or experienced runner, we can all learn and benefit!

You can register for this event on the TransFit app under Special Events by clicking the button below!

We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We hope to see you in the studio this week! The days you aren't in the studio, try to get in an extra walk or run. Text or email us pictures and tag #transfitrunning in your posts. We are stronger together, ladies!

If you have a goal to run a race, improve your form, or start running, schedule a 1-1 session with Lisa to help you achieve your goals! You can purchase a session on our website HERE or app HERE. Email Lisa directly HERE if you have any questions.

Are you in a rut or do you desire to feel stronger while walking, jogging, or running? We have heard this comment often in the studio as the sun starts to shine and we want to be out enjoying nature on foot. We want to challenge you and ask that you commit to making one healthy habit a priority today.

When we run or walk, the glutes hold our pelvis level and steady, extend our hip, and propel us forward. The glutes also keep our legs, pelvis, and torso properly aligned. When our glutes are weak, our entire kinetic chain is disrupted. Research links weak glute muscles to Achilles tendinitis, shin splints, and IT band syndrome. Let’s don’t give in! Let’s commit to strengthening these areas! Here, we show you glute exercises that will strengthen your backside for more efficient healthy walking and running. 

Here are some incredible yoga stretches to do post walk or run to release the glutes and hamstrings!

Fit for a Miracle 5K

As some of you may know, our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

Our “Commit” shirts are here and they are amazing! So cute and soft!! Make sure you grab one of these shirts in the studio or from our Etsy!

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 on-on-one.

Blessings, 

Team TransFit

🔥 3 Exercises to Build Super Strong Abdominals at ANY Age!

Sweet friends,

We are so excited to go ALL IN this month! Our March calendar challenge is to be ABSolutely Committed in March, which means we are doing an abdominal exercise each day! If you haven’t grabbed a calendar yet, it’s not too late! Pick one up in the studio or download it HERE. Don’t forget to read our blog about what’s going on in March at TransFit! You don’t want to miss out on these fun events! Check it out HERE.

Get a head start and register for our Fit for a Miracle 5K benefitting ESP Miracle League! You can register online HERE or download the mail-in registration and sponsor forms on our website HERE.

We have an incredible workout for you to transform your abs! This 4 minute ab work out counts towards filling in your ABSolutely Committed March calendar! It is perfect to do at home or on the go. If you’re on spring break this week, you can do this workout or if you’re in town, join us in the studio! You can use a dumbbell if you have one, but you can do this workout without equipment as well— just substitute the dumbbell with a water bottle or anything else you have with you!

Below, we will break down our three favorite ab exercises in this workout! Try doing 10 reps of each exercise, and repeat the sequence for 3 total sets!

Plank Pass Through

This simple exercise will really activate your oblique muscles! Make sure you keep your hands under your shoulders and maintain a straight line throughout your spine. Don’t forget to engage your quads.

Full Ab Roll Up

We LOVE this exercise! Slow and steady wins the race here. Keep your feet flexed and quadriceps engaged. Roll up one vertebrae at a time!

Side Oblique Crunches

It doesn’t take a heavy weight to feel the burn in this one! Stand straight and extend one arm up. Then, pull the elbow to reach the knee, activating the oblique muscles.

High five!! Once you’ve finished this workout, you will feel incredible and your abs will be on fire, more toned, and ignited! 🔥Grab your accountability parter and knock this out, then color in today’s date on your ABSolutely Committed March calendar. This is an awesome Saturday workout you can do from anywhere!

Remember our COMMIT acronym to help you through our March challenge!

C- CONFIDENCE  "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

O- OBEDIENCE  "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

M- MOTIVATION  "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

M- MINDFULNESS   "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Philippians 4:6-7

I- INTENTIONAL   "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

T- TRANSFORM  "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are!

Believe it beautiful friend, and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Commit to being all in TODAY!

Our “Commit” shirts came in right in time for our ABSolutely Committed in March challenge! Make sure you grab one of these shirts in the studio or from our Etsy!

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 on-on-one.

Blessings, 

Team TransFit