🎊FOUR Years of Transformation🎊Happy Birthday TransFit!

Happy 4th Birthday, TransFit!

Can you believe we have been in the Five Points studio for FOUR years? What an incredible blessing the TransFit Athens Studio in 5 Points has been to the community!

TransFit (Transformational Fitness) began in Caroline’s basement gym in East Athens when she was called to encourage women and become a personal trainer over 10 years ago. She created this truly unique business by helping women view exercise as a form of worship!

Not only do we get the chance to celebrate all that God has done in and through the studio, but this is a chance to celebrate YOU. Each one of YOU has filled this place with encouragement, kindness, enthusiasm, and love as we have accomplished goals and inspired one another to live transformed! Stronger together!

John 10:10 reminds us that “He came to give us life, and live it to the fullest”!

Our goal is to help women live their BEST lives by becoming transformed in every area of life—body, mind and spirit. 

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

Throughout the week we are going to CELEBRATE by wearing TransFit blue!

We celebrate every client and friend who has been a part of TransFit because we are stronger together!

As our gift to you, our incredible clients, we will have samples of Smoothie King, Journey Juice, Larabar, and more fun prizes & giveaways!  

But that is not all! We will also have our “Live TransFormed” tanks and t-shirts on sale for $15 throughout the week.

Continue celebrating in the kitchen! Enjoy this FREE meal plan to finish out the last week of January strong!

We want to thank each of you for supporting, encouraging, and praying for TransFit over the years! The Lord has provided amazing gifts for us the past four years and we look forward to what He will do in the years to come! We can't wait to celebrate with you. 

Blessings, 

Team TransFit

❤️ Happy Healthy Valentine’s Day Inspiration and Recipes!

Sweet friends,

Happy early Valentine’s Day! We hope you have exciting plans to celebrate with your loved ones! As we all know, tomorrow is Valentine's Day and that typically that means lots of candy and sweets everywhere. Valentine's Day is such a perfect holiday to take extra time to show others how you love them! Take a moment to call an old friend and tell them hello. Along with loving others well this week, also take some extra time to love your body, mind and spirit this Valentine's Day! Breathe in God’s love for you. Below is truth about how much you are beloved.

Take some time to dwell on this verse. These are the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take some time today to write down things you love about the way God made you. Now, go share this verse with a friend! Encourage your sweet friends today in their own beauty, inside and out. Valentine’s Day is the day of love! Let's be intentional about spreading love and blessings.

We know many of you will be spending Valentine's Day with your families, so we wanted to share a few of our favorite healthy Valentine's Day recipes with you all! We guarantee these will satisfy your sweet tooth just as well as that box of Russell Stover — but without compromising your nutrition goals! These are treats you can feel good about, because  they will not only make your taste buds happy but make your body happy as well. 

If you DO have precious kiddos that are going to be receiving Valentine's bags from school, taking cards and expecting a small treat from Mom and Dad, this is the perfect opportunity to practice non-food rewards for your kids! Instead of loading them up with bags of candy, make Valentine's Day fun in other ways!

5 Ways to Have a Healthy Valentine’s Day

1. Make a Valentine's celebration breakfast! Make some fun Strawberry Love Parfaits to start your day with a sweet, healthy breakfast that tastes like a treat! Take some time to say 5 reasons why you love each other as you eat your breakfast. 

2. Celebrate with non-food items! If you're sending your kids to school with Valentines, try sending cards along with temporary tattoos, stickers, pencils or other fun little toys instead of candy. Be sure to emphasize that these are things they can enjoy over and over, instead of just once! If you're a college student, get together with some friends and make Valentines together! Get crafty and make fun, homemade cards with markers, watercolors, etc.

3. Spread out the sweets! Naturally, we're all going to eat some sweet treats on Valentine's Day. However, all of these treats don't have to be eaten on this one day! Pick 1-2 of your top choices for today, and then put the rest away to enjoy in moderation for days to come. The longer you spread it out, the more times you get to enjoy the treats! 

4. Try a new, healthy recipe! Below you will find several of our most favorite healthy and easy sweet treats! Try making these for you and your family, friends or significant other! 

5. Celebrate with red foods! See how many delicious and nutritious red foods you can put into your diet that day! Maybe try strawberries on a spinach salad for lunch, our beet and red onion side dish for a romantic dinner (recipe below), Tomato Tulips as an appetizer (just cut a plus sign on the top of a cherry tomato, fill with cottage cheese, then use chives as the stems) or Share the Love rice krispie treats (recipe below)

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Dark Chocolate Granola Bark

Ingredients:

• 2 cups dark chocolate chips

• 1 cup Kroger Ancient Grain granola (or granola of your choice)

• 2 tsp. orange zest

• 1 tsp. cinnamon

• 1/2 cup dried tart cherries

• 1/4 tsp sea salt

 Instructions:

• Line baking sheet with wax paper

• Melt chocolate

• Stir in granola, zest and cinnamon

• Spread out onto baking sheet and top with cherries and salt.

• Chill for 30 mins or until firm. Enjoy!  

Strawberry Love Yogurt Parfait

Ingredients:

• 1 large container of greek yogurt

• 1 container strawberries

• Granola cereal (lower sugar)

• Stevia drops or honey to taste

Instructions:

• Take 1 cup of strawberries and blend in blender until smooth.

• Hull the rest of the strawberries and cut them into slices.

• Mix the yogurt with the blended berries.

• Begin layering the Mini Trifles. Start with a layer of greek yogurt. Add a layer of strawberries. Next sprinkle granola on top of the strawberry layer. Repeat layers until the mini trifles are full. 

• Garnish with strawberries and/or granola.

Roasted Carrots, Beets, and Red Onion Wedges

Serves 4; 1/2 cup per serving

Ingredients

• Cooking spray

• 2 medium beets (about 5 ounces each), peeled, cut into 1/2-inch wedges, and patted dry with paper towels

• 3 small carrots (about 2 ounces each), cut crosswise into 2-inch pieces (not baby carrots)

• 1 medium red onion (about 4 ounces), cut into 1/2-inch wedges

• 2 teaspoons olive oil

• 1/2 teaspoon dried oregano, crumbled

• 1/8 teaspoon salt

Instructions:

• Preheat the oven to 425°F. Line a large baking sheet with aluminum foil to keep it from getting stained. Lightly spray the foil with cooking spray.

• Put the beets, carrots, and onion wedges on the foil. Drizzle the oil and sprinkle the oregano and salt over the vegetables, stirring gently to coat. Arrange the vegetables in a single layer so they don’t touch.

• Roast for 15 minutes. Stir. Roast for 10 minutes, or until the vegetables are just tender when pierced with a fork.

Cook’s Tip: Avoid getting beet stains on your hands by peeling the beets under cold running water.

Share the Love Healthier Rice Krispie Treats

Ingredients

• 1 tablespoons butter

• 3 cups miniature marshmallows

• 6 cups Whole Grain Brown Rice Krispie Cereal (I actually found this at Target and the kids had no clue!)

• 1 Cup Fresh sliced strawberries (blend or chop finely)

Instructions:

• In a large saucepan melt butter over low heat. Add in marshmallows and stir until completely melted. Remove from heat.

• Add Brown Rice Krispie Cereal and stir until fully coated.

• Flatten the mixture on wax paper and use a heart-shaped cookie cutter to cut out hearts or use your hands to shape the mixture into hearts.

• Top the hearts with fresh sliced strawberries and gently press down to seal them. (You could also mix the strawberries in with the marshmallows).

• Cool before serving.

Don’t forget to sign up for this month’s lunch and learn! It is on February 22nd from 12-1 pm and we’ll be doing a self defense class taught by Borders! Spots in this event are limited so click the button below to sign up on our app before they run out! Cost is $15 to cover lunch from The Pine.

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

Happy 4th of July! 🇺🇸

Happy 4th of July! ☀️

This month we are challenging you to finish this summer strong! Below we have a pushup challenge we would love for you to be apart of with us! Download the calendar and start crossing off each day. We are stronger together! If you haven’t downloaded our Summer Transformation Challenge, it’s not too late!! Scroll down and download it and get started today. We’re here to help and encourage you throughout your summer transformation! This month we’re going to dive deeper in everything we do and focus on the fact that by grace we have saved through faith! That’s when we have freedom & true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing hero's in prayer as we celebrate this 4th of July. 

Client Spotlight: The Dean Family🦋⁣

We are so proud of our amazing clients Kelli, Kendall, and Avery Dean for all their hard work and dedication! 💪🏻 What a treat to inspire all these amazing young women! They have been working out strong together virtually almost daily. The other day in HIIT, we could tell they loved the boxing round!!⁣ 🥊 Two of Kelli’s favorite exercises are curtsey lunges and deadlifts! If you’ve been in TransFit over the past 2 months or so, then you know we love these exercises too! They are great if you want to target your glutes and thighs, and there are so many different variations!

⠀⁣Below we’ve attached one of her favorite recipes for the family!! This recipe will get you and your family in the spirit to celebrate the 4th of July!! 🎆

FoodieCrush’s Greek Turkey Burgers with Tzatziki Sauce

Ingredients

For the Turkey Burgers:

• 1 pound ground turkey

• ½ cup fresh spinach leaves , chopped

• ⅓ cup sun-dried tomatoes , chopped

• 1/4 cup red onion , minced

• ¼ cup feta cheese , crumbled

• 2 cloves garlic , pressed or minced

• 1 egg , whisked

• 1 tablespoon olive oil

• 1 teaspoon dried oregano

• 1/2 teaspoon kosher salt

• 1/2 teaspoon freshly ground black pepper

• 4 soft whole-wheat hamburger buns

• Bibb lettuce leaves

• Sliced red onion

For the Tzatziki Sauce:

• ½ cucumber , halved with skin and seeds removed

• 3/4 cup low-fat plain Greek yogurt

• 2 cloves garlic , pressed or minced

• 1 tablespoon red wine vinegar

• 1 tablespoon fresh dill , minced

• Pinch of kosher salt and freshly ground black pepper

Instructions

1. In a large bowl, add the ground turkey, spinach, sun-dried tomatoes, red onion and feta. In a small bowl, whisk together the garlic, egg, olive oil and dried oregano and kosher salt and freshly ground black pepper then pour over the turkey and mix with your hands to combine.

2. Divide the burger mixture into 4 portions and mold into patties. Place on a cutting board or plate dividing the patties with parchment paper and refrigerated for 30 minutes up to overnight. You could also individually freeze the patties at this point for up to 3 months.

3. Prepare the tzatziki sauce by grating the cucumber. Gather the cucumber together and place in a paper towel and press the water out of the shredded cucumber and place in a medium size bowl. Add the yogurt, garlic, red wine vinegar, fresh dill, kosher salt and freshly ground black pepper and mix well. Cover and refrigerate for 30 minutes or up to 3 days.

4. Heat a non-stick grill pan over medium heat and spray well with cooking spray.

5. Place the turkey burgers on the grill, cover with an upside down sheet pan or lid and cook for about 5 minutes per side. Be sure to watch the burgers and monitor your heat as the burgers will brown quickly if the heat is too high.

6. Slather buns with tzatziki sauce and garnish with lettuce leaves and red onion. Or serve bunless in the bibb lettuce leaves.

Quick 4th of July HIIT Workout for the Whole Family!

If you need our TransFit staff to be praying for YOU, please email us your prayer requests. We are a family and want you to feel loved and supported.

We look forward to "seeing" you virtually from HOME OR in the studio!   

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 for workout or prayer.

Blessings,
 

Caroline and Team TransFit

Happy Mother's Day to the Amazing TransFit Women! 💗

Happy Mother's Day to our sweet TransFit women! 

We are so grateful for each of you! You are so deserving of this day to celebrate! We hope that you feel loved and encouraged today. Take time to spend time with your family, friends, and loved ones rejoicing over the gift of being a woman. You are a difference maker, a world changer, and a beautiful lady inside and outside! 

We loved seeing all of our mother-daughter duos at our Community Session yesterday morning! We were filled with full hearts as we celebrated the beautiful & inspiring women in the community! All ages, sizes, colors, mothers & daughters sweat, laughed and gave their best in the total body mind & spirit workout! We loved honoring all the strong women we know today! Keep living transformed ladies- we love you! 

We pray that you feel supported and inspired today, as you are celebrated! If you missed our April Client spotlight, check out this amazing mother and daughters client spotlight transformation story! 

We will still be celebrating all week in the studio this coming week so come get revived and renewed for a strong finish to May and the Transformation Challenge!  

We love you! 

Blessings, 

Team TransFit

Let's Celebrate!! Come Join Us This Week at TransFit Athens!

Sweet ladies, 

We are SO excited about Celebrate Women's Week that will take place at our TransFit Studio Monday, May 7th-Saturday Mary 12th! Mother's Day is right around the corner; let's celebrate being strong, beautiful, inspiring women in this amazing community! We are strong together ladies! We would LOVE for you to come join us! At each session, we will be giving away prizes from local business' and have energizing body, mind, spirit workouts just for you!!! 

We love getting to host this event with lululemon Athens! Some of our prizes will include gifts from:

• lululemon
• The Pine
• Valerie Langley
• Carrie Raber- Rodan & Fields
• Smoothie King
• The National
• Journey Juice
• Kathy Cousart Art
• Blonde Beauty Bar
• Jennifer Rickard- Plexus 
• Gena Knox- Fire and Flavor
• Earth Fare

In honor of Celebrate Women's Week, try our Celebrate Super Food Salad! 

Celebrate Super Food Salad

• 4-5 ounces Spinach or Arugula
• 2 cups sliced strawberries
• Slivered almonds
• 2 ounces goat cheese
• 1/4 sliced avocado
• 1 tbsp hemp hearts

We will end Celebrate Women's Week with a Mother/Daughter community workout! This session will be Saturday, May 12 at 9 AM! You can sign up on the FREE TransFit app under SPECIAL EVENTS! Come for a fun workout, giveaways, prizes, and fellowship! We would love for you to join us! This event is open to the whole community! This is a FREE session, any donations will go to Hope 139!

We can't wait to see you this week in the studio! We hope that you make plans to join us next week for Celebrate Women's Week!!! Sign up for your sessions on our app! We are so proud of you! Keep up the hard work! 

Blessings, 

Team TransFit

Celebrating YOU at Celebrate Women's Week!

Sweet friends, 

WOW! May is off to a great start! We are so proud of everyone who is taking our May Transformation Challenge!!! If you haven't started yet, it's NOT too late to start the calendar challenge! We want you to join us for the May transformation challenge! We believe in YOU and know you can do it! In order to advance the challenge, you can find recipes on the HEALTHY LIVING TAB of our website! 

As we make this May our best month, we want to invite you to our Celebrate Women's Week! NEXT WEEK, we will be celebrating YOU! Join us for a week full of fun sessions and giveaways at EVERY session. We are partnering with lululemon Athens to offer you a week full of celebrating you as inspiring, beautiful, strong women! Let's make exercise our medicine while celebrating all that we have to be thankful for as women!

We will end Celebrate Women's Week with a Mother/Daughter community workout! This session will be Saturday, May 12 at 9 AM! You can sign up on the FREE TransFit app under SPECIAL EVENTS! Come for a fun workout, giveaways, prizes, and fellowship! We would love for you to join us! This event is open to the whole community! This is a FREE session, but all donations will go to Hope 139! 

In honor of Celebrate Women's Week, we want to celebrate Mary Conley! Mary committed to our April Arms Challenge and won a free month of sessions! She is such an inspiration. We are so proud of you, Mary! 

We can't wait to see YOU this week at our sessions! Whether it's your first session or you are a regular TransFit client, we are excited for you to join us!!! We hope that this week you will feel loved, as we celebrate YOU! Make sure to sign up for sessions through our app, HERE! Sign up in advance. Win a giveaway prize and come celebrate with us!

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

Blessings, 

Team TransFit 

Happy 2nd Birthday TransFit Community!

We are so excited to celebrate with you all this week TransFit's 2nd Birthday!  We celebrate every clients and friend that has been apart of TransFit this week for together we all are transforming the community! Each one of YOU has filled this place with encouragement and hard work, as we have accomplished goals and inspired one another to live transformed!  

TransFit (Transformational Fitness) was birthed out of my basement gym in Athens, GA when I was called to transform women from the inside out and become a personal trainer. I came to the realization that exercise is 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

We are going to celebrate TransFit's Birthday all week! Giveaway's, munchies,  merchandise sales, laughter, and of course amazing workouts will be ready for you! 

We want to thank each of you for your support, encouragement, and prayers for TransFit! The Lord has provided amazing gifts for us this past year and we look forward to what He will do in the years to come! We are thrilled to celebrate with you! 

Blessings, 

Team TransFit

Merry Christmas from Team TransFit!

Merry Christmas! 

WOW! When we reflect back on an amazing 2017 -we are overwhelmed with joy! We are humbled beyond words for all that God has done through TransFit in 2017. You amazing women inspire our entire TransFit Team to live fully for Christ everyday. Each one of you holds such a special place in our hearts and getting to know you more has been the best gift this year!

We are so grateful for all of you who have supported TransFit!  God is  working and transforming lives in this community.

Anything is possible - no dream is too big! TransFit has become an awesome community of women who can help each other change lives -- one hour, one day at time by living the truth in Proverbs 16:3:

"Commit to the Lord whatever you do and He will establish your plans."

Our entire team says "Thank you" for a great year here at TransFit! We are so blessed by the love, support, and prayers from each of you. Today, we want to reflect on the true reason for the season. The Lord sent His son to Earth for each of us! May we look to Him, during this season and celebrate  what He has done in each of our lives. 

"She will bear a son, and you shall call his name Jesus, for he will save his people from their sins." Matthew 1:21

We pray that you enjoy this Christmas season spent with friends and family! Merry Christmas! He is the reason for the season! We look forward to seeing your smiling faces  the week of January 2nd in the Studio. If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Let's Celebrate!

Happy Monday, friends! 

We look forward to seeing you in the studio this week to help us celebrate TransFit's birthday! Tuesday, we'd like to invite you to bring a friend! Yes!!! Tomorrow, we will have multiple trainers in each session and will have prizes, food and drinks available! We look forward to seeing you! 

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In honor of TransFit's birthday, we are offering each of you a free meal plan! You can click HERE to download the meal plan or you can go the the TRANSFORM section of our website to find it! Let's all use this meal plan for the last week of January! 

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We can't wait to celebrate with you this week! Come join us in the studio! If you have any questions, please email us at transfitathens@gmail.com! 

Blessings,

Team TransFit

Happy Birthday TransFit🎁FOUR Years of Transformation!

Happy 4th Birthday, TransFit!

Can you believe we have been in the Five Points studio for FOUR years? What an incredible blessing the TransFit studio has been to our team and the community!

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!

Not only do we get the chance to celebrate all that God has done in and through the studio, but this is a chance to celebrate YOU. Each one of YOU has filled this place with encouragement and hard work, as we have accomplished goals and inspired one another to live transformed!

Our goal is to help women live their BEST lives by becoming transformed in every area of life—body, mind and spirit. 

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

Throughout the week we are going to CELEBRATE by wearing TransFit blue!

We celebrate every client and friend who has been a part of TransFit because we are stronger together!

As our gift to you, our incredible clients, we will have samples of Smoothie King, Journey Juice, Larabar, decorations, and more fun prizes & giveaways!  

But that is not all! We will also have our “Live TransFormed” tanks and t-shirts on sale for $15 throughout the week. Don’t miss this opportunity to rep the studio and our mission!

We want to thank each of you for supporting, encouraging, and praying for TransFit over the years! The Lord has provided amazing gifts for us the past four years and we look forward to what He will do in the years to come! We can't wait to celebrate with you. 

Blessings, 

Team TransFit