February News and the MIND Diet

Happy February!! A month of Valentine's, black history, Groundhog Day, and you guessed it.... TRANSFORMATION! We loved watching your progress whether through Transform 30, Transform at Home, and weekly Wellness sessions with Lea.
The year is just getting started though! This month at TransFit we are excited to begin our Iron Sharpens Iron Challenge. The  challenge is based on the verse Proverbs 2, "As iron sharpens iron, so a friend sharpens a friend." We want to embody this verse and lift each other up in our accomplishments and help each other along the way to our goals!

We will have notecards that can be filled out after any class! If you would like a partner, we can also help you find an accountability friend!!

Important Nutrition Information 
The MIND Diet for Alzheimer's Prevention
The Mind diet focuses on improving brain health and preventing the onset of Alzheimer's by cutting out foods that are linked to slower cognitive activity in the brain. Alzheimer's is a progressive and devasting neurodegenerative disease that causes memory loss and confusion. 
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and is a hybrid of the Mediterranean and DASH diets! It is a plant-based diet that limits the intake of animal products high in saturated fats. A big tendancy in this diet is a high consumption level of berries and leavy green veggies. Health benefits from foods in this diet include: lower stress levels, lower inflammation, AND slower aging.
When our bodies lack antioxidants we need, oxidative stress occurs and the body can no longer fight toxic molecules in the body. This ultimately causes cell damage in the brain and throughout the body!! Several diseases such as cancer and Alzheimer's are closely liinked to this!
SO... here are some of the BEST and WORST foods for the MIND Diet:
BEST:
- green leafy vegetables
- Nuts
- Berries
- Beans
- Fish
- Poultry
- Olive Oil
- Wine (no more than 1 glass a day)

Foods to Limit:
- Red Meat
- Butter and margarine
- Cheese
- Sweets (brownies, ice cream, etc. No more than 5 servings a week)
- Fried or fast food (Try to only have one serving a week)

A tip to sticking to any diet is to remember it's all a balance! If you starve yourself from the things you love the most, you will eventually crave too much and break and binge! Just try and incorporate some of these habits into your day to day life and remember, we eat to feel good and fuel our bodies with HEALTHY nutrients!!

Tuesday Night Yoga

We now offer yoga Tuesday's at 6pm! Join us in studio for an awesome spiritual and physical growth and stretch!
Click here to see the full TV interview on Fox 5 News of Caroline and the DAWGS yoga!! Yoga is vitally important for all of us! 

Bible Study

Wednesdays at 12pm we are reading through Encountering God by Kelly Minter! These sessions are a knowledge packed hour. Please join us as we learn how to incorporate God in every aspect of our lives every day!

TransFit Girls

We are still having our TransFit Girls sessions every Wednesday from 4:00 - 4:30 taught by Chloe Friedle. You can sign your girls up on our app!

Rise Together 5K Meeting 

Join us to be apart of our 5k supporting ESP. Our 1st meeting will be Friday 10:45am. Come serve with us and make the Rise Together 5k the best yet! 

TransFit Oconee 

New Session Times and sessions, check out the app for schedule updates and email Katie Woodall for details! 

We are so proud of you all for staying strong throughout January and we can’t wait to see you all live transformed in February!💗 As always, you can sign up for classes on our FREE app!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

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

New Transformation Program

What amazing week! We have been able to celebrate birthday's, Christmas coming, and YOU! You have gone above and beyond this week! We are so proud of your hard work. Let's all stay committed to staying STRONG for the last few weeks of 2021!

Speaking of STRONG, we also want to start 2022 rising strong! TransFit is so excited to announce our new RISE TOGETHER Weekly Wellness Program led by Lea Wallace, Integrative Health Coach. If you were able to come to our lunch-and-learn in November, you heard Lea talk a lot about hormones. If not, below we recapped some tips and her talk is on our YouTube Channel!

January 10th, Lea will be starting our new Rise Together Weekly Wellness Program. 

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 will meet weekly on Mondays 11:30am-12:30pm and clients will sign up for 1 month at a time. Please email us here is you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your Program today.

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Notes from the lunch-and-learn on Transforming Your Hormones! 

When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. 

Hormone imbalance may look like:

-  Infertility and irregular periods

- Weight gain or weight loss– that is unexplained and not due to intentional changes in your diet

- Depression and anxiety

- Fatigue

- Insomnia

- Low libido

- Digestive issues

- Hair loss and hair thinning

- Hot flashes and night sweats

- Brain Fog

- Causes of hormone imbalance may include: Blood sugar imbalance

- Poor gut health

- Inflammation caused by diet and lifestyle

- High levels of sustained stress

- Lack of sleep and rest

- Genetics

- Aging

- Toxicity 

Natural Ways to Balance your Hormones: 

- Balance your blood sugar

- Eat whole foods, mostly plants

- Increase your levels of Magnesium and Vitamin D

- Consider adding organic soy products to combat hot flashes

- Get 7-9 hours of quality sleep

- Find new ways to decompress and destress

- Balance your HIIT and cardio workouts with low impact exercise

- Address toxins in your home

Do You Want To Discuss Your Goals?

Here at TransFit, we love encouraging you in the studio as you work toward achieving your personal goals! Our trainers would love to meet with you for a FREE “goals” check-in, whether you have reached your goals or want to make new ones! Email us at transfitathens@gmail.com to set up a time with one of our trainers or Registered Dietician to talk about your specific goals!

Check out these AMAZING holiday recipes to try!

Ingredients
- 5 sweet potatoes, peeled and cubed
- 4 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 1/2 cup raisins
- 1 cup shallots, finely chopped
- 2 tablespoons butter
- 1/2 cup pecans, chopped
- 1/2 cup maple syrup
- Salt and pepper to taste

Directions
- Preheat oven to 350 degrees.
- Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, and shallots.
- Spread sweet potatoes in a single layer 9x13 inch baking dish.
- In a skillet over medium heat, melt butter.
- Add pecans and stir until fragrant, about 3 minutes.
- Add maple syrup and stir until most of the liquid has been absorbed, about 3 minutes.
- Top potatoes with pecans, cover with aluminum foil and bake in preheated oven for 50-60 minutes or until tender.
- Enjoy!

Ingredients
- 3 cups lightly packed spinach
- 1/4 cup Quinoa or Farro
- 1/2 cup cooked sweet potato
- 1 small or medium apple cut into chunks
- 2 tbsp pumpkin seeds
- 3 tbsp dried cranberries
- 3 tbsp chopped walnuts or cashews
- 1 tbsp goat cheese
For Vinaigrette:
- 1 tsp minced shallot
- 2 tbsp balsamic vinegar
- 1 tsp fig preserves or maple syrup
- 3 tbsp extra-virgin olive oil
- pinch of salt and freshly ground pepper

Directions
- Add greens to a large dinner plate or salad
bowl.
- Top with the cooked and cooled quinoa,
sweet potato, apple chunks, pumpkin seeds, dried cranberries, and walnuts.
- To make the vinaigrette, combine the
shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring it in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.
- Enjoy!

December News to bring JOY!

Bible Study Wednesday will start back in January 2022:

It's never too late to join our TransFit Bible Study. Join us Wednesday's in January to renew your mind, learn God's word, and be encouraged! We will be starting "Discerning The Voice of God" mid January.

Stay faithful, friends, we can keep strong in Christ in the everyday! Remember it is the small steps forward daily that lead to the big results over time. We are all work in progress.

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for 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

❤️ How Can You Live Heart Healthy in February?

Sweet friends,

Last week we had such an incredible time celebrating TransFit’s 3rd birthday! We loved your TransFit Spirit— you came dressed up and ready to work hard every day! We hope everyone was able to join us in the studio to celebrate and experience the fun!

Can you believe it’s already February? February is all about living heart healthy and committing to everything with our WHOLE HEARTS!

This month, we have an amazing deal for you all! You can get 10% off ALL one-on-one sessions with the code “WHOLEHEART”. Make sure you take advantage of this and schedule your session on our FREE app now!

Just like every month here at TransFit, this month is full of awesome events!

Lunch and Learn

This month’s lunch and learn will be held on Friday, February 22nd from 12 - 1 pm and will feature a self defense class! We will have lunch from The Pine. The cost is $15. Sign up on our app!

HIIT for your Heart

HIIT is such a great workout for heart health! Revive your metabolism with these fun, upbeat cardio workouts every Tuesday and Thursday at 9:30!

Bible Study

Pam will continue to lead us through the study of Esther this month! These sessions are from 12 - 1 on Thursdays. Please join us as we learn how to have the courage to commit!

TransFit Girls

We are still having our TransFit Girls sessions every Wednesday from 4:15 - 5:15! You can sign your girls up on our app!

Meet our new personal trainer, Eliza Harris!

“Hi TransFit Family! My name is Eliza Harris. I am a recent graduate of the University of Alabama (I know... I love the Bulldogs too)  where I studied exercise and sports science with concentrations in fitness, nutrition, and coaching. While at UA, I spent 3 years assisting with the strength and conditioning programs of various sports. Most recently I worked with the dance and gymnastics teams. I also earned my certification as a strength and conditioning specialist through the NSCA. 

My love for exercise started at a young age. I was a competitive gymnast for 7 years and then ran track for 3 years in high school doing the triple jump, long jump, and hurdling.  While in high school I began working a few hours a week at a gym where I taught a workout class to middle school girls as well as teaching gymnastics at the gym where I competed.  In college, I found that I missed being an athlete but I started to truly realize my passion for fitness and coaching. I knew that I wanted to pursue those areas as a full-time career, and the Lord has opened doors for me to make that a reality by working as a Personal Trainer at TransFit as well as a gymnastics coach.

I know that exercise has made such a difference in my life, not only physically but in all areas and I hope to help bring that to anyone that I get to serve in personal training.  2 Timothy 1:7 reminds us, "For God does not give us a spirit of fear, but of power and of love and of a sound mind." That truth near to my heart and I hope to share my love of whole body health with you!  I will be in the studio teaching TransFormer and small group sessions and will be taking clients 1-1 or semi-private for specific goal achievement. 

I would love to help any young gymnasts, dancers, cheerleaders or female athletes of any kind get stronger for their specific sport. I have experience as a gymnast and a track athlete and have worked with athletes of various sports up to the college level. Whether high school, middle school or younger we can work to increase your sports performance or overall fitness through strength training and cardiovascular endurance training in a fun and safe way. Additionally, I would love to work with any college students to help you meet your fitness goals! 

I am so excited to be in Athens and look forward to being a part of the TransFit community.”

If you haven’t tried our Transformer Plate yet, grab one after your next session!

These delicious lunches are made by The Pine and have a delicious quinoa cake on top! They are $12 and you can pay with cash or we can charge your account.

In honor of heart health, we encourage you to exercise for at least 30 minutes every day this month! This calendar helps keep you accountable when you write down your exercise each day and color in each box RED! When you reach the end of the month, you want your entire calendar to be red!

You can download and print this calendar HERE or pick one up in the studio!

How AMAZING is our new prayer space? We wanted to provide you all with a comfortable area where you can come and spend time with the Lord. You can also submit your prayer requests here. We are so blessed to share this space with all of you!

We are so proud of you all for staying strong throughout January and we can’t wait to see you all live transformed in February! As always, you can sign up for classes on our FREE app!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

🎉 How Can You Celebrate Every Day?

Sweet friends,

Today is the big day— TransFit’s 3rd birthday!

We celebrate every client and friend who has been a part of TransFit because we are stronger together! We have so many fun things going on in the studio today and throughout the rest of the week!

Today we want you to think about celebration and how can you celebrate every day!

“My joy comes from the lord, not from the ease of my day. My identity is found in Him, not in what I do or say. My past will not define me, I have been forgiven, washed, set free. My future secure, by grace this is me.”

Let’s celebrate!

We have loved seeing you dress up with us this week! Don’t forget to wear glitter tomorrow and your crazy socks or leggings Friday!

Today is our BIG giveaway! We are giving away one month of FREE TransFit classes!

Make sure you are following our Instagram and Facebook today. We will post this giveaway on our page! Turn on post notifications for us to make sure you don’t miss it!

We still have our 20% off all merchandise sale going on! Make sure to get your favorite shirt, necklace, or bracelet before this sale ends! You can use the code “celebrate” on Etsy or buy your merchandise in the studio.

As we celebrate today, don’t forget we have 2 FREE ebooks you can download!

You do not have to enter any payment information to download these! The link will take you to a page where you click “add to cart.” Simply enter your email address, click continue to skip the payment section, then click purchase! You will be emailed a link to download your ebook!

Celebrate today by making this Celebration Superfood Salad! Try it and let us know what you think— we love when you tag us in your posts and stories on social media!

Celebrate Super Food Salad

Ingredients

• 4 - 5 ounces spinach or arugula

• 2 cups strawberries

• Slivered almonds

• 2 ounces goat cheese

• 1/4 sliced avocado

• 1 tbsp hemp hearts

Dressing

• 1/4 cup extra virgin olive oil

• 1/4 cup balsamic vinegar

• 1 tsp maple syrup

Instructions

• Combine all the ingredients for the salad in a large bowl.

• Combine dressing ingredients, shake, then drizzle on top.

• Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!

We are so grateful for each and every one of you! You have inspired us so much over the past 3 years. We love living transformed with you!

Sign up for classes on our FREE app now so you can be in the studio for the rest of our fun birthday celebrations this week!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

🎉 Happy 3rd Birthday TransFit!

Sweet friends,

We are so excited to see you this week because we are celebrating TransFit’s 3rd Birthday! Can you believe it’s been 3 years since we moved into the TransFit Studio in 5 Points? TransFit (Transformational Fitness) began in Caroline’s basement gym in East Athens when she was called to encourage women and become a personal trainer. She created this truly unique business by helping women view exercise as a form of worship! Today, TransFit is a full service personal training studio  designed to help women live their BEST lives by becoming transformed in every area of life- body, mind and spirit. That is where our foundational verse and mantra comes from: "Do not conform to the patterns of this world but be transformed by the renewing of your mind" Romans 12:2

Today, we celebrate every client and friend who has been a part of TransFit because we are stronger together! Together we are all transforming the community. We have loved partnering with Hope 139, Action Ministries, Downtown Academy, and now ESP to actually “live” transformed: using our bodies to love and serve this community!

We have transformed lives so much over the past 3 years in this space and could not have done it without all of your sweat, smiles, and prayers. We are SO grateful for you! You have filled the studio with encouragement and positivity as you have accomplished your goals and inspired one another to live transformed.

We can celebrate every day because we are so blessed to be surrounded by such amazing women and an awesome community!

We have so many fun things going on this week, so you do not want to miss out on all the fun! Make sure you follow us on Instagram and Facebook to stay up to date with everything going on at TransFit.

We will have snacks, smoothies, decorations, giveaways, merchandise sales, and so much more going in the studio this week!

THEMED DAYS

Each day this week will have a theme, so make sure you dress up and join the fun!

Monday: Throwback Day

Bring back the 80s with big hair, leg warmers, neon, and leotards!

Tuesday: UGA Day

Come decked out in red & black to support the Dawgs!

Wednesday: TransFit Spirit Day

Show us how much you love TransFit! Wear your TransFit merchandise or blue!

Thursday: We Don’t Sweat, We Sparkle!

Bring your sparkle, shine, and glitter into the studio!

Friday: Crazy Pants Day

Celebrate the end of this awesome week with your funky leggings or crazy socks!

GIVEAWAYS

Each day this week, we will be doing a giveaway through our social media on Instagram and Facebook! Make sure you follow us on social media so you can enter these daily giveaways! You can turn on post notifications for our page to make sure you don’t miss anything!

Monday: January Jump Start (in the studio and via social media!)

Tuesday: Live Transformed Bible Study book (via social media)

Wednesday: Lululemon Yoga Mat (in the studio) & a FREE month of TransFit classes (via social media)

Thursday: Yoga Session (via social media)

Friday: 1-1 Session with Caroline (via social media)

SALES!!!

All week long, you will receive 20% off any merchandise purchases from our Etsy and in the studio! We have tanks, T-shirts, mantra bracelets, and other accessories! Use code “CELEBRATE” on Etsy!

Last but certainly not least, we have a FREE gift for you! Click the button below to download our Healthy Eating Out ebook. This contains information on both chain and local restaurants, and how to choose healthy options no matter where you go!

Note: The link will take you to a page where you click “add to cart.” You will NOT have to enter any payment information! Simply enter your email address, click continue on the payment section, then click purchase! You will be emailed a link to download your ebook!

Our TransFIVE ebook is another free gift you can download! This book is a 5 day challenge to transform your relationship with sugar. Click the button below to get this free gift!

Note: The link will take you to a page where you click “add to cart.” You will NOT have to enter any payment information! Simply enter your email address, click continue on the payment section, then click purchase! You will be emailed a link to download your ebook!

Sign up for classes on our FREE app now so you can be in the studio this week to join us in celebrating TransFit’s 3rd birthday!

You have brought us so much joy and inspiration over the past 3 years. We cannot thank you enough for being such incredible women and role models for this community! We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

🙏 Are You Ready to Commit?

Sweet friends,

Change will not come without challenge. Transformation is a process that happens over time that takes commitment and action. We believe in you and are ready to walk with you along this journey!

With our Bible Study starting this Thursday, we want to encourage you to commit to living transformed and accomplishing your specific goals for this year! Our Director of Spiritual Development and Outreach, Pam Adams, will be leading us on a 6 week study through the book of Esther. We are excited about the new bible study and would love for you to join us in the next step in your transformation process! Nothing happens in isolation: body, mind, and spirit are all inter-connected!

You can still sign up for the Bible Study on our free TransFit app HERE!

It will be held on Thursdays from 12-1 pm at the TransFit studio and is open to all women in the community!

A word from our Director of Spiritual Outreach, Pam Adams:

“Friends, we are so excited about starting our Bible Study Esther: The Courage To Commit. My prayer is we will be encouraged and strengthened in our faith as we learn, trust, and apply the truths of God from this dramatic historical narrative.

In The Book of Esther, all the covenant promises to Abraham and David looked to be in jeopardy, but as we will see God is in control of every person and event and His promises will stand. He is the architect ordering our lives. Romans 8:28 says “we know that for those who love God all things work together for good, for those who are called according to his purpose.” This is a reassuring promise for us when we are fearful, distressed, anxious, doubtful and find ourselves questioning life.”

“A few chapters later, Paul tells us in Romans 15:4 that “whatever was written in earlier times (meaning the Old Testament) was written for our instruction, that through perseverance and the encouragement of the Scriptures we might have hope.” The Book of Esther instructs us to press on and be encouraged by the truths and promises of God’s Word, and in particular the truths that He is committed to us, His people, and is in every detail of our lives.

We’d love to have you join us in this Bible Study. Sign up on our app or email Pam@transfitathens.com. All women of the community are welcome!”

Love and Blessings,

Pam

Speaking of having the courage to commit, it’s not to late to fill out your goal sheet for 2019! We encourage you to find time this week to complete your goal sheet. Don’t forget to include your accountability partner! Remember we truly are stronger together! You can download and print the sheet HERE or ask us to give you one when you come into the studio.

You can find our Live Transformed Bible Study on Amazon HERE! It is a 6 week study to help you dive into the word and live transformed in body, mind, and spirit. We would also love for you to read Pam’s bio on our website HERE!

We are excited and ready to serve you this week! Be on the lookout for some exciting news as we celebrate our TransFit Birthday next week in the studio!

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

Blessings,

Team TransFit

❗️Is Rest As Important As Exercise & Nutrition? ❗️

Sweet friends,

Seriously, do you ever ask yourself “Is rest really as important for transformation as exercise & nutrition?” Many of us make time for exercise and work on meal planning but neglect proper rest.

In our Lived Transformed Bible Study a few weeks ago, we explored the truth that we are to honor God with our bodies by getting proper rest and sleep. We often talk of caring for our bodies with proper nutrition and exercise, but true rest is a pillar of health we know we need, but don't prioritize. The importance of quality rest and sleep cannot be overemphasized. They are vital to the rhythms of our lives, gifts from God which serve specific physical and spiritual purposes. 

Physically, we must have proper rest and sleep in order to function at our best, but the latest research says lack of sleep has become a public health epidemic. As we sat around the circle at Bible Study, this topic was the one most of us had marked and highlighted as being a personal struggle.

We know we are not getting the recommended 7-9 hours of sleep, and we are concerned because the evidence shows that sleep deprivation is serious. It’s been linked to obesity, negative effects on hormones, skin aging, Alzheimer’s, heart disease, immune system issues, muscle atrophy, type-2 diabetes, etc. We also know how we feel when we don’t get proper rest and sleep, causing us to be irritable and short-tempered with others.

Something we can do to improve our health is set rest and sleep goals, just like we do for nutrition and exercise. The following are some suggestions:

 For Sleep:

• Sleep journal (to really be aware of our habits)

• No TV, no phones, or screen time a minimum of 30 minutes before bedtime

• Follow a consistent bedtime routine 

• Relax in an epsom salt bath

• Use lavender essential oils

• Take a Melatonin and/or Magnesium supplement 

• Enjoy a cup of warm Chamomile Tea

• Use a sound machine with white noise or calming sounds to induce sleep

• Keep the bedroom dark and temperature cool 

• Exercise (not the 3 hours before bedtime)

• Invest in a comfortable mattress and pillows 

• PRAY for good rest and sleep and memorize and meditate on scriptures like Psalm 3:3-5, Psalm 46:10, Proverbs 3:24 

For Daily Rest:

• Practice deep breathing

• Allow margin in your schedule

• Take mini vacations/stay-cations doing something you really enjoy

• Invest in a devotional and have a “quiet time” with the Lord daily

• Take a leisurely walk 

• Lay on your back with your feet up on the wall

• Get together with friends that are life-giving

• Splurge occasionally on a massage

• Unplug from social media for a day, weekend, week or month

Leg Up the Wall Pose

Legs Up the Wall Pose is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. The benefits of this passive posture are transforming.

Getting into the pose

Start by setting up a clean space around a wall. Next, move your hips as close to the wall as possible, then walk your feet up the wall until your body is in a somewhat L-shaped position. Make any adjustments to facilitate a more relaxing space-- maybe place a pillow under your head, or let your arms rest on your belly or out to the sides. At this point, focus on your breath-- try elongating your breath, taking a deep, slow inhale through your nose- “calm” and a deep, slow exhale through your nose to “let go”.

Try not to bring the body to a full 90 degree angle as this can impede circulation at the hips. Instead slide your hips a few inches from the wall and/or elevate your hips by placing a cushion under your sacrum.

Attempt to stay in the pose for at least 5 minutes for optimal benefits.

 Benefits of Legs Up the Wall Pose

Relaxation

The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

Facilitates venous drainage and increases circulation

Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Soothes swollen or cramped feet and legs

Inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.

Stretches the hamstrings and lower back

The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll create in your hamstrings.

Relieves lower back tension

Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain.

Studies have shown that restorative yoga poses, specifically, Legs Up the Wall, can be beneficial for those suffering from the negative effects of Fibromyalgia, Varicose Veins, Cancer, Menopause Restless Leg Syndrome, Metabolic Syndrome.

 Spiritually, God has made our bodies to need rest and sleep. They are good gifts given in order that we would acknowledge and praise Him. He is the creator. We are His creation. We learn in Genesis that God rested after the six days of creation, not because He was tired (and He never sleeps), but because He was pleased with His creation.

We can honor God with our bodies when we take intentional time to rest, reflecting on our many blessings and having grateful hearts, acknowledging our dependence on Him. In the Old Testament, God instituted the Sabbath as a day when His people were to honor Him and do no work. But in the New Testament, the Sabbath is no longer a certain day, but a person-Jesus! If we've placed our faith in the finished work of Jesus, then He is our Sabbath rest now and for eternity! 

In our anxiety driven, broken world, we can lay our heads down on our pillows at night and have sweet sleep knowing we have peace with God. 

Thank you Pam for those helpful tips on how to rest our bodies and minds. Remember nothing happens separately. All pieces of the puzzle work together to keep on the journey to transformation. Please let us know how we can serve you.

Try one of our new stretch videos on our YouTube channel HERE, come to bible study, or a new TransFit session to worship with us!

If you have any questions or would like to meet with a trainer, please email us at transfitathens@gmail.com. We want to help you transform your mind body and spirit in the last quarter of 2018!

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

Drum Roll Please... Our August Challenge Winner!

Sweet friends,

It has been such a great month in the studio! It was amazing to watch everyone COMMIT to their health in August, and we saw so many inspiring results! Wow! Everyone worked so hard and really gave it their all and were COMMITTED to living transformed! In August, we challenged you to drink 80 oz. of water per day and be ACTIVE for at least 30 minutes every day! Now, we are excited to announce our WINNER!

DRUM ROLL PLEASE....

Our August Commit Challenge Winner is...

PAIGE COLQUITT!

Congratulations, Paige!

Paige really challenged herself in August and committed to living transformed every single day! She completed the water and exercise calendar every day in August! You are such an inspiration to all of us, Paige!

"The water challenge this month helped me immensely in getting my daily water intake of 80 ounces. Every day was not perfect, but every time I felt hungry, I drank more water... And it helped to curb my appetite! I absolutely love to exercise! I honestly wish I could take a TransFit class every day, but since I can’t, I substitute swimming and running on my other days. Getting exercise done first thing in the morning gets me up and moving and makes me feel ready to tackle the day."

Our amazing client, Judy Talton!

Thank you to everyone who participated in our August Commit Challenge! Don't worry if you missed it, we just started our September Strength Challenge! This month, we are challenging you to be ACTIVE for 30 minutes every day and to incorporate strength training into your exercise routine at least 3x per week! We know that a challenge like this can bring AMAZING results, and we are excited to encourage you all month long! Make sure to submit your calendar at the end of the month for a chance to win an ALL-ACCESS PASS FOR A MONTH OF FREE SESSIONS!

Click our September calendar below to download it and start filling it out for this month's challenge!

In case you missed Saturday's e-mail, we have a lot of exciting news at TransFit this month! Join us for a new Bible Study, Lunch and Learn Service Project and New Sessions! Links to sign up are below!

Sign up for our September Service Project/Lunch and Learn on our app under "Special Events"! We can't wait to serve the community together! The link to our app is HERE!

Sign up for our Thursday Bible Study, Monday, Tuesday and Thursday 4:15 sessions and Saturday sessions on our website HERE or on our app HERE! We can't wait to see you in the studio to help you reach your goals this month!

If you would like to meet with one of our Trainers or Nutritionists to help you set and renew your goals please email us! #strongertogether

Blessings,

Team TransFit

Stronger Together! Don't Miss This Exciting TransFit News!

Sweet friends,

Happy September! We can't believe that September is here already! Let's start the month STRONG and work to transform our body, mind and spirit! We can do this TOGETHER with dedication, encouragement and the guidance of HIS love! We have so many exciting, new things happening in the studio this month! Come join us!

In September, we are focusing on STRENGTH and being ACTIVE EVERY DAY! We challenge you to be active for at least 30 minutes each day and incorporate STRENGTH TRAINING at least three times a week! Stay active by taking a walk around the block, going for a jog (try our new track workout) or hike with your family, going to yoga, coming into the TransFit studio for a session! Just make sure that you are getting strength training in at least three days a week (30 minutes is a goal) and staying active on a daily basis! 

Click the calendar below to download the September Strength Challenge to help keep track of your exercise and progress! Fill in each day with your activity and then e-mail it to us at the end of the month for a chance to win a month of FREE sessions!

We thrilled about our September Service Project! Let's be stronger together and change this community! We can do it ladies! 

For our September Lunch and Learn, we will be partnering with Action Ministries for a service project. The goal of the service project is to serve the Athens community by providing lunches and hygiene kits to the homeless and impoverished. We will be assembling these kits on Wednesday, September 26 from 12-1 and delivering the lunches and kits on Friday, September 28! Come join us! We can't wait to SERVE with YOU!

To assemble these kits, we need your help bringing in supplies. Feel free to use this list as a guide!

Items We Need:

Hygiene Kits

• Toothbrushes/toothpaste
• Shampoo/conditioner
• Baby wipes
• Socks
• Soap
• Lotion
• Deodorant

Snack Bags

• Granola bars
• Applies
• Other types of snacks that can be easily eaten on the go

This month, we are so excited to welcome a new face to our TransFit team! Pam Adams has joined our TransFit family as the Director of Spiritual Development and Outreach. Sweet Pam will be leading weekly bible studies, prayer time and coordinating outreach for us in the community. She is such an inspiration and devoted friend to so many women, and we are so excited to have her with us!

Pam will be leading a NEW Bible Study on Thursdays this September starting September 13 from 12-1pm at the TransFit studio. The study will go through the Live Transformed Bible Study to guide us through God's Word and teach us how to transform!

Email Pam if you have any questions or prayer requests at pam@transfitathens.com.

We also have NEW session times available at the studio this month. Our 4:30 sessions on Monday, Tuesdays and Thursdays will be moving to 4:15 this month. Come take a TransFormer class with our Personal Trainer, Mallory Gilliam to end your days STRONG! 

We are also offering TWO Saturday sessions! We have classes at 8 a.m. and 10 a.m. on Saturday mornings, so that you can begin your weekend transformed! Come get moving and get your daily exercise in with a session with one of our trainers!

View our class schedule HERE on the website or click HERE to sign up for a session on our TransFit Athens App! We can't wait to see you in the studio soon to start September with STRENGTH!

It has been a FULL month at the studio with our middle school girls! We welcomed 4th through 8th graders into the studio, and it has been such a blessing! Our trainer, Mallory Gilliam has been working with the girls on seeing their lives as the true gift that they are and knowing that their beauty is rooted in Christ! Each Wednesday night, the girls are such a light in our studio!

Make sure you sign your middle schooler for the next session starting in September! You can register your child on our website HERE or on our TransFit App HERE! We can't wait to see your girls again in the studio!

Let's start September with good nutrition to help our strength this month! Our Director of Nutrition, Katie Woodall shared this recipe for Oven Baked Fajitas that you can try with the whole family!

Oven Baked Fajitas

Ingredients

• 1 1/2 pound chicken breast or cutlets
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 1/2 cup low-sodium chicken broth
• Taco seasoning (no msg)
• 1 tsp. chili powder
• 1/2 tsp. paprika
• 1 tsp. salt

Directions

• Combine seasonings and set aside.
• In a large mixing bowl, cut chicken into slices, then add sliced veggies.
• Add seasonings
• Stir well until the chicken and veggies are evenly coated with seasonings.
• Spray a 9 x 13 inch pan with cooking spray and add chicken and veggies.
• Pour chicken broth over the top.
• Bake at 400 degrees for 25-30 minutes.
• Serve in corn or whole wheat tortillas or lettuce wraps with all your favorite fixings like rice, black beans, shredded cheese, salsa and avocado slices!

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to encourage and inspire you this month! 

Blessings,

Team TransFit

Meet Our Newest Inspirational TransFit Team Member

Amazing friends,

We are so excited to welcome Pam Adams to our TransFit Leadership Team to help serve and lead our community of women in transforming lives! Pam has been a godly mentor and life coach to many women and we are grateful to add her to our staff to help encourage you!

Pam will be serving as our Director of Spiritual Development and Outreach and will be leading weekly bible studies, prayer time and coordinating outreach in the community for TransFit. We are excited to share these new opportunities for your to deepen your whole body health transformation in September! Remember that nothing happens in isolation. Everything is connected. Your body, your mind, and your spirit! Pam has such an amazing story, and we know that she will be such a light in the TransFit studio!

Learn more about Pam HERE!

"About five years ago, I was at a transitional point in my life (about to be an empty nester) and desired to take better care of my physical health. I asked around for recommendations for personal trainers and a friend suggested TransFit.  I knew as soon as I checked out the website and Caroline’s biography, that this would be the place for me. I saw that she had been a competitive UGA gymnast and the sport was a passion of mine when I was younger, though in no way was I even near her level! What I didn’t know, was the extent to which I would be blessed once I stepped into the studio. I got way more than a personal trainer! I gained a dear friend and sister in Christ (although I also like to think of her as my real, much younger little sister that I never had). Caroline’s philosophy extends beyond the physical. She knows and tells her clients often through words and the way she lives her life, that the mind, body, and spirit are connected, and all are important to living life to the fullest. TransFit is where we can connect all these facets of life! 

I have been married to a wonderful man, Mark, since 1984. We met at the University of Georgia and married a couple of months after graduation. I taught school for the first five years of marriage, but soon life got busy with Mark’s career which included many moves around the country as well as an international move to Chili, and raising our three boys. During these years, I invested most of my time in women’s ministries, serving on leadership teams, having some of the most amazing spiritual mentors. Some of these women have had such a great effect on my life that they will always be part of my story. When we moved to Athens about 13 years ago, I began working in college ministry at the church we attend, mostly with college women. It’s been a great joy to serve these students. Now, with my last college group having just graduated, I have decided to transition and join TransFit as the Director of Spiritual Development and Outreach, where I will get to serve clients and the community alongside this incredible team. I have a passion for the Word of God and my desire is to help women be spiritually transformed as instructed by Paul in Romans 12:2.

"Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect."

My role as Director of Spiritual Development and Outreach will be to help women grow in their faith through offerings of Bible studies, meeting with those that desire guidance and prayer, leading service projects to give back to the community, and various other events and activities that promote spiritual health. I am really excited about this opportunity and look forward with expectant joy to serving and seeing what the Lord has for the women of TransFit."

Please give Pam a warm TransFit family welcome! Our Bible Study will start Thursday September 13th 12-1 pm in the studio. 

 We are here to serve you and help you transform in body, mind and spirit. Please email us any prayer requests or if you would like to set up a 1-1 with any of our TransFit staff. 

Get ready for more exciting September news coming soon!

Love and Blessings,

Team TransFit

Save the Date for Three Big Upcoming Events!

Hi sweet friends! 

We are grateful the power is back on the the TransFit studio this week! Come in for a total body, mind, and spirit reset and refocus for your week! Remember to join us for our September Squat challenge.  Send in your calendar at the end of the month to be entered to win a FREE month of sessions!  

Please join us for our THREE BIG EVENTS this September! We are excited to announce the kick off of our new sessions this month and a community wide Lunch & Learn!

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Biblical Meditation- Beginning September 19 from 12-1 PM

We will be offering a Biblical Meditation session on Tuesday's at noon this will begin on September 19. The 55-minute guided biblical meditation session will offered by Valerie Langley.  We realize meditation is so important because when we get quiet and still we have the opportunity to hear God. The difference in praying and mediating is: prayer is us talking to God and meditation is us listening to Him. Not only is meditation great for reducing stress and anxiety but it also can strengthen your connection to God and align your thoughts with His. Meditation has also been scientifically proven to lower blood pressure, help with sleep, reduce pain, increase memory and attention, boost your immune system, help you to respond instead of react, increase productivity, and form new neural pathways literally changing your brain. You will  learn how to meditate in the session as well as be lead though a transforming experience. 

Sign up on the Mind Body or TransFit app- Use TransFit TransFormer or Yoga Session Credit for Meditiation session.

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TransFit Bible Study- Beginning September 21 from 12-1 PM

We are also offering our TransFit Bible Study on Thursday's 12-1pm with Caroline Ward. The Bible Study will begin on September 21.  Cost for this 6 week session is for the Live TransFormed Book only. Please sign up on Mind Body or the TransFit app! 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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Lunch and Learn, Tips for Healthy Walking and Running- September 29 at 12:30 PM

We would love for you to join us Friday, September 29 at 12:30 PM at the TransFit studio. At this event, we will learn more about walking and running specific exercises to strengthen gluten and hips, best foods for walkers and runners, Yamuna foot rolling for healthy feet, how to strengthen your mind to break through blocks, and the importance of specific shoes! The Lunch & Learn will be a fun fellowship event where we enjoy Lunch from the Pine and learn healthy running and walking tips! 

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We are so excited for these new sessions and hope that you will be able to join us! You can sign up on our app HERE! Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

If you have any questions, please email us at transfitathens@gmail.com. We are excited to start these sessions with you! Let's make this September our best month yet! 

Blessings, 

Team TransFit

Live TransFormed Bible Study Starts Next Thursday!

Happy Thursday friends! 
Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

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When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. We will begin next Thursday, February 2nd. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.comfor more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit

Living Transformed!

Biking for Multiple Sclerosis- Mom, Kaitlyn, and me 

Happy Sunday Sweet friends! 

Hope you have been able to rest and recharge this weekend so you can be ready for a successful week! I am heading back from North Caroline where mom, Kaitlyn and I rode bike to support MS! I urge you to find something active to do that supports a cause that is near to your heart!  

 Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

---

When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

---

 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.com for more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit