February Client Spotlight - Shelley Stearns 2023

Happy MindRight Monday! We hope everyone had a restful, fulfilling weekend and is ready to be INSPIRED by our February client spotlight to get into the studio, drink you water, and try a new healthy habit.

Our client spotlight embodies our February theme of Iron Sharpens Iron. Proverbs 27:17, “Iron sharpens iron, so one personal sharpens another.”

Incredible Client Spotlight

Shelley Stearns
 

We are so excited to spotlight our first TransFit Oconee client—Shelley Stearns! “For years, I  have passed Shelley countless times walking these country roads on my way home.  Even on freezing cold winter mornings, Shelley would be bundled up walking! She  would inspire me then to bundle up and soak in the sunshine and get my own steps in! 

I didn’t know Shelley well then, but I knew one thing — she is consistent! She is also  motivated! She strives to be healthy, to serve her family with love, and she honors her  body through movement. I was thrilled when she came to try out the new Oconee studio. She is always up to try new exercises, to step out of her comfort zone, to go the  few extra reps and try a slight heavier weight! I am so proud of her progress! Week after  week, she prioritizes her workouts — even if that means getting in a strength workout at  5:30 am!”

Shelley, what an inspiration you are to your family and to so many women in our  community, including me. I am grateful for her commitment to whole-body health, and it  has brought me so much joy watching her get stronger each workout at TransFit  Oconee! 

You will see in her pictures that Shelley and her husband Dave have a beautiful family!  Not only do I get the honor of training her, but also a few of her daughters as well! Just  another example of how we are all stronger together!! Katie Woodall, TransFit Oconee

Words from Shelley

“I began working out at TransFit Oconee in October. I have always exercised; my mom  modeled exercise as being important when I was growing up. I had just gotten out of the  habit of strength training when Covid-19 hit. As I was getting older, I wanted to be strong  for my family...especially as more grandchildren were entering our world. I also realized  that as I was approaching my mid 50s, it was easier to gain 5 pounds and harder to take  it off. So, besides gaining strength, I wanted to lose a few pounds. 

I have always enjoyed the camaraderie of exercise. Meeting new women, developing  friendships with them, and encouraging each other has been something I've enjoyed  over the years. When I first started TransFit, pushups were impossible! My goal was to  be able to do just one. I'm thankful to have reached that goal and more! Katie has been such an  encouragement to me and very patient with me when I can't remember from one set to  another how to do the exercise. Adding TransFit to my weekly routine has been  relatively easy for me because by nature I am a fairly consistent person who thrives on  routine. I regularly go to TransFit 3 times a week. Besides TransFit, I have enjoyed  walking with friends over the years as a form of exercise. 

After my first baby was born (when I gained over 60 pounds and she was only 6  pounds, 5 ounces), a friend put me on a walking weight loss plan. I knew if I didn't lose my weight quickly, I probably never would. So within 3 months of giving birth, I was back  to my pre-pregnancy weight. 

My husband and I have six biological children and one adopted son. In 2011, we moved  to Zambia, Africa for a year to serve Christ on the mission field. We were able to do this  because at the time we were homeschooling all of our children and my husband was  self-employed and able to leave the business for 13 months. While there we met,  fostered, and adopted our son, Samson. My greatest blessing has been the privilege of  raising these 7 children alongside my husband, Dave, to be warriors for Christ. Through  the ups and the downs, we believe that our responsibility is to show our children what  an authentic relationship with Jesus Christ looks like and to pray that they would love  Jesus and want to serve Him with their life. 

Being healthy is important to both Dave and me. We try and eat healthy (mostly at  home) and exercise. I love homemaking....cooking, cleaning, sewing, reading...so  having supper around the dinner table was a normal occurrence for our children.”

Shelley, You are an inspiration and encouragement to us in so many ways! We are so proud of your dedication to whole body health and wellness for God’s glory! You sharpen us all! We celebrate you! 

Recipes from Shelley:

Peach Smoothie! (Some say it's better than Chick-fil-A'a)

1 cup ice 

1 cup favorite milk 

1 serving vanilla protein powder 

1 cup frozen peaches 

Quick and easy!

Easy Banana Bread!

It's 7 ingredients and they are all “1”....except for the bananas, so you can memorize it  easily: 

1 cup Flour 

1 cup Sugar 

1 stick of melted butter 

1 egg 

1tsp baking soda 

1 tsp salt 

3 ripe bananas 

Mix all together in a mixer. Pour into a loaf pan that you have sprayed and dusted with  flour. Bake at 350 degrees for 45 minutes.

Check out our website for more blogs, inspiration, free recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

🌟Exciting December News & Client Spotlight to Inspire You to Transform!

Sweet *|FNAME|*,

It’s December! Can you believe it?! The Christmas season is here, and we are so excited! Our theme this month is Believe. Everything is possible for the one who believes. You can accomplish your goals, give your best one minute at a time, and live transformed to finish 2018 strong!

Here’s what you’ve all been waiting for… Our December Challenge Calendar! The goal this month is to complete A MILE A DAY! You can accomplish this by walking, running, riding a bike or coming to a session in the studio. Tag #OneMileADay on Instagram to be entered in for a free session. We just want you to get moving every day. Each week also has an additional challenge to help you transform. This week, we challenge you to drink 80 oz of water per day! Download the calendar below or pick one up in the studio!

Join us for December’s Lunch and Learn because we are doing a luncheon of our and your FAVORITE THINGS! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items and everyone will go home with a new favorite thing. Jami Washington from Downtown Academy will also be stopping by to talk about our service project. Come join us on Thursday, December 13th from 12-1 at the studio.

The cost of attendance is $12 to cover lunch from the Pine. Register on our TransFit app under “Special Events” or click the link below!

Come join us this month for an amazing afternoon TransFormer session! Lisa will lead you in a transformational workout on Mondays at 4:15. Come meet our new trainer, Corinn, and workout with her during our Tuesday and Thursday TransFormer sessions at 4:15. These two ladies can encourage you and help you finish the year living transformed! Sign up on our app or on our website HERE.

Follow our spiritual director, Pam Adams, on Instagram this month as she is doing a daily advent devotion in preparation of the Christmas season. She will be studying the book of Philippians and will be posting and guiding us through these truths during the advent season. You can follow her on Instagram at @pamablam or at the link HERE.

We still have a few ornaments left on our Giving Tree! Help us support Downtown Academy by giving them fitness equipment that they can use during recess, PE and after school activities. All you have to do is pick an ornament from our giving tree in the studio, purchase the gift and return it wrapped to the studio by December 14th. You can drop off gifts at the student and put under the tree or give gifts to any TransFit staff!

We have an incredible client spotlight will inspire you! She is an example of believing and never giving up! This beautiful friend, Lisa Irvin, is an example of consistency and accountability, which is key in transformation. Lisa is in the TransFit studio at least two times per week and has food journaled in MyFitnessPal for the last FIVE MONTHS to keep herself accountable! We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lisa, for living transformed and being an inspiration to us all!

Lisa’s Transformation Story

“I have had an exercise routine of some sort for the past 10 years, but the way I exercise has changed over time. I have always loved running, but injuries forced me to stop. Even though I miss running, I knew it was time for me to find other forms of exercise that better fit my body. Now, my weekly exercise routine usually consists of a weight class twice a week at TransFit and a brisk 4 mile walk 4-6 days a week. I love the feeling of accomplishment after a workout or a walk. I know I’ve done something good for myself. I enjoy walking with a friend for the added encouragement, so it is sometimes hard to make myself go alone but I know I’ll be glad that I went when I’m finished.

This past summer, I began using MyFitnessPal to keep track of my nutrition, exercise and water intake daily. It has made a huge difference in my health and makes me consciously aware of what I am eating and doing for my body everyday. I am working to continue food journaling in MyFitnessPal and keeping up with my exercise routine to reach my goals. My current goals are to continue to stay active and to make healthy choices everyday.

My proudest accomplishment is my family! My husband Greg has been part of a running/walking group for many years, and they are faithful! Rain, shine, snow...whatever, they meet at 6:30 every morning. He inspires me to stay active too! My three children (Jake, Miller and Gracie) are my joy. I am so proud to be their mom! Being healthy and active are so important for my overall happiness. I couldn’t imagine not doing something active on a regular basis. It’s my “therapy”!”i

Lisa, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lisa’s favorite recipes! It’s a Kale and Quinoa Soup. Curl up with a warm blanket and try it with your family this week!

Kale and Quinoa Soup

Ingredients

• 2 tablespoons olive oil

• 1 shallot, minced

• 2 garlic cloves, minced

• 8 baby carrots, chopped

• 1/2 cup quinoa (cooked)

• 1/8 teaspoon cayenne pepper

• 1/8 teaspoon coriander

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 2 cups low sodium chicken broth

• 1 cup water

• 2 cups kale, chopped

Directions

1. Heat olive oil over medium-high heat in a soup pot or sauce pan. 

2. Toss in shallots, garlic and carrots to sauté until tender.

3. Add quinoa, cayenne, coriander, salt and pepper. Stir over heat for about 3–5 minutes.

4. Pour in broth and water and bring to a boil.

5. Lower heat, cover with lid, and let simmer 15 minutes.

6. Add kale and stir in, re-cover, and let simmer another 5 minutes.

We are excited to encourage you to finish 2018 strong and reach your goals! We want to encourage you in your journey to live transformed. Please reach out to us to schedule a nutrition counseling session or a one-on-one session at transfitathens@gmail.com. We look forward to seeing you in the studio soon!

Blessings,

Team TransFit

Meet our #ChooseJoy Client Spotlight!

Sweet friends,

Thank you, thank you! We have loved seeing you be ALL IN for our theme Optimism in October! We have challenged you to be active and to STRETCH every day! We are so proud of you, and we want to encourage you to achieve your goals!

Our #ChooseJoy October Client Spotlight is an INCREDIBLE example to all of us of how exercise can change your mindset and truly transform your body and spirit! Sarah Kate Jones brings such positivity, light, and love into this community, and it is contagious. You can’t help but feel uplifted up when you spend time with her. She will always be honest with you, saying every day is not a cake-walk. Goals of finding her confidence in Christ not in the size of her clothes or in other opinions is a daily struggle. Many days are difficult to make exercise and nutrition a priority but she is consistent and committed with her daily exercise and has really worked to eliminate sugar in her daily nutrition plan. This amazing college women exudes confidence now and is living transformed one hour, one day at time. Progress daily leads to big results over time!

We are so proud of her, and we hope you get to give her a big hug next time you see her bright, sweet face!

Sarah Kate’s Transformation Story:

“Growing up, I played competitive soccer which entailed a strict work out regime of practice and games five to six days a week. I was accustomed to eating healthy, homemade meals thanks to my mom, and exercising was second nature. When I got to college, it seemed all I knew flew out the door, and the “Freshman 15” I was so scared of became a reality for me. I grew increasingly discouraged, comparing myself to other girls constantly. I didn’t know how to get back to where I once was. About a year ago, I was sitting with my mom crying over how out-of-shape I had become. She introduced TransFit to me, which was just the jumpstart I needed.

After the first month of classes, I noticed I was both physically and emotionally healthier. I began making better food choices, as well as actually desiring to exercise. All of Freshman year, I had to drag myself to the gym just to get on the treadmill, and now I was excited. Each time I would leave TransFit, I felt stronger and encouraged. The confidence in myself increased, and I remember looking in the mirror being proud of how far I had come.

Exercise truly makes me feel alive. Not only does it keep my body in shape, but it promotes positive self-esteem. The most challenging aspect to it is definitely the initial start. If I miss a few days, it’s much harder to get myself to work out or make the right food choices. Typically, I work out four days a week, which consists of going to TransFit twice and running on my off days. I have been going to TransFit for the last year, and I think what I am most proud of is how I am content with who I am. It used to be about the number on the scale, but now I know it’s not that. It’s about being active, making good food choices, and trying your best. I try not to get caught up in the “I hate my fill-in-the-blank” or the negativity with comparison. TransFit has changed the way I speak to myself and think about myself.

Goals I am currently working on is consistency in making healthy choices in the kitchen. Living a healthy lifestyle affects my spiritual life, my day-to-day plans, my thought life—everything. When I work out, I feel rejuvenated. I am more apt to make better food choices, I have more energy throughout the day, and I think about myself more positively. TransFit truly got me out of the self-negativity rut, and I am so thankful.

It is a joy to get to be in the presence of encouraging women as our goals are not just to lose weight, but to feel better about ourselves. Finding our confidence in Christ.”

Below is one of Sarah Kate’s favorite post-workout foods, a Strawberry Shortcake Smoothie. She says it replenishes her energy and tastes delicious! Try it at home after one of your workouts this week! 

Strawberry Shortcake Smoothie

Ingredients:

• 1 cup unsweetened vanilla almond milk

• ½ frozen banana

• 1 cup frozen strawberries

• 1 tsp cinnamon

• 1 cup vanilla Greek yogurt or 1 serving vanilla protein powder

• 1 tbsp ground flax-seed

• 1/2 cup crushed ice

• Honey or other sweetener, to taste (optional)

• 1 tsp maple syrup or stevia drops (optional)

Directions:

• Add ingredients into the blender in the order they are listed.

• Pulse until smooth. Serve and drink immediately.

• Top with fresh strawberries, unsweetened coconut flake, and a few vanilla wafers

• Add vanilla protein powder for an extra boost of protein to keep you feeling full for longer or to use as a post-exercise drink.

Choose Joy Challenge

Today is also Day 1 of our #ChooseJoyChallenge! We are going to finish Optimism in October strong by challenging you to choose joy every day this week! Today’s challenge is to write down or say out loud your Joy Statement of the Day!

Examples of Joy Statements:

“I will take action to reach my goal.”

“I am strong. I am healthy.”

“My metabolism works effectively.”

“I have boundless energy.”

What is your joy statement today? Share it with us on social media and hashtag #ChooseJoyChallenge!

We want to encourage you this week! If you would like to set up a one-on-one with one of our trainers or nutritionists, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Our Client Spotlight Inspiration of STRENGTH This September!

Sweet friend,

We loved encouraging you this week as we celebrated National Day of Encouragement! We have challenged each of you to get active for 30 minutes a day and incorporate strength training at least 3 times a week! We know that you can do it because we know we are #StrongerTogether. Remember, the winner of the challenge will be entered into a raffle to win a MONTH of FREE sessions!

Y’all, our incredible September client spotlight will encourage you that YOU CAN do anything you put your heart, mind, and soul into! Believe it, achieve it, and never give up! This beautiful friend, Lynn Robinson, exudes strength in so many areas of her life, and we are all blessed by her presence. Lynn is consistent, dedicated, hard-working, focused and does it all with a smile! We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lynn, for living transformed and being an inspiration to us all!

Lynn’s Transformation Story:

“Thirty years ago, my husband and I were delighted at the birth of our second child, a beautiful baby boy. As any newborn does, he became the center of focus in our household; his older sister, who was then 7, loved him dearly, as we all did. But, there was a problem looming. I didn’t bounce back from his birth as quickly as I did with my first child, I couldn’t lose the baby weight, and I had to return to work. I felt overwhelmed with guilt and concern that I couldn’t properly parent my children; in fact, I was certain that I was a poor excuse of a person. Yes, I had developed a classic case of postpartum depression. In those days, there were few treatment options. My husband suggested that I consider joining a gym, which I thought was crazy; how could I work full time, care for our children and all the other “things” that seemed so important? Yet, that’s exactly what I did – I joined a gym, and I’ve been in a gym, for the most part, all those thirty plus years.  The exercise program, coupled with counseling, enabled me to recover from the depression I experienced. 

In exercise, I discovered that regular, challenging workouts gave me new energy and focus, improved my physical as well as mental health, and enabled me to whittle off those extra pounds I carried. Through the years, I‘ve exercised at many gyms, participating in cardio classes like step, dance aerobics, HIIT, spin, etc. I’ve taken numerous strength and conditioning classes, like FIRE, Pilates, and PUMP. I’ve worked with weights, bars and all kinds of machines. I even spent 5 or 6 years in a CrossFit gym, primarily with a personal trainer. While there, I set a goal to complete a pull up before my 60th birthday, and, to my surprise, I accomplished that. But, again, there was a problem looming. The aging process crept in, and I suffered a torn labrum in my left shoulder. Despite surgery, physical therapy and a long recovery, the shoulder still challenges me, and continually reminds me that there are limits to what I can, and should do. I was quite discouraged about my exercise program (or lack of one I considered meaningful), when my daughter suggested I try a class at her new gym, TransFit. 

TransFit was totally unlike any other gym to me. First, the décor is brimming with encouraging phrases and Bible verses of affirmation; the business model based on the scripture from Romans 12:2 is motivational in itself, but it’s linked to the development of our whole selves, with particular focus on building our bodies, which are “Temples of the Holy Spirit” (1 Corinthians 6:19). I love that each exercise session ends with praise and thanks for God’s grace and blessings in our lives. I’ve learned a great deal about food and nutrition since joining TransFit. The frequent reminders to drink 80 ounces of water daily, read food labels, avoid added sugars, eat the right amounts of healthy protein and fats, along with questions like “what did you eat for breakfast” and “what’s your goal for today” prompt me to focus on the “little” dietary improvements I can make to achieve the larger goals of living healthfully. Initially, I was impressed that all the instructors remembered my name, (and I still am impressed with that!), but I marvel that they remember the aches, pains, and limitations I had last week and inquire about them next time I’m at the gym. And, to receive text/email reminders/affirmations from them is such a blessing. The workout sessions are always challenging, but the Instructors are helpful with modifications, when they see a need. If I leave the gym ‘glistening’ with sweat, I feel a sense of accomplishment. 

So, with this welcoming and nurturing environment, I enrolled in TransFit classes and primarily now attend the Small Group Personal Training sessions, with a goal of attending at least three days each week. There’s a wonderful camaraderie among the women in that group that inspires me to achieve greater discipline in my life. Since I usually purchase the 30-day all access pass, I also participate in HIIT and/or Yoga classes. I do cardio work three to four times per week on the treadmill, row machine, or elliptical. In cool weather, I enjoy power walks through our quite hilly neighborhood. Generally I allow myself two days per week “off” from an organized approach to exercise.

I have been truly blessed to access the TransFit experience, where participants are encouraged to strengthen themselves physically, for sure, but our health is also addressed in spiritual, mental, nutritional, and social ways as well.”

Lynn, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lynn’s favorite recipes! It’s the TransFormer Pear and Spinach salad. Try it at home this week with your family!

TransFormer Pear and Spinach Salad

Prep Time: 20 minutes

Yield: 6 servings

Ingredients

Salad

• 1 cup chopped walnuts or pecans, toasted

• 1 cup pomegranate arils

• 4 oz feta cheese or goat cheese, crumbled

• 1/3 cup dried cranberries

• 2 Bartlett pears (firm but ripe), cored and sliced

• 1 avocado, peeled and sliced tossed in lemon juice

• 9-12 oz baby spinach

Dressing

• 1/4 cup apple cider vinegar

• 5 tbsp extra-virgin olive oil

• 1 tbsp honey

• 1 tsp honey

• Salt and pepper, to taste

Directions

• Place all dressing ingredients in a mason jar and shake well or blend.

• Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing, then toss to evenly coat.

• Serve immediately

If you would like to meet with any of our trainers, nutritionist or registered dietitian, you can email us at transfitathens@gmail.com for more information. Let us know how we can help you be STRONG and live transformed!

Blessings,

Team TransFit

Thankful Thursday Celebrating Our Favorite Women! Celebrate our May Client Spotlight!

Happy Thursday! 

It was such a FUN week in the studio with our Celebrate Women's Week last week and we are still flying high from all the amazing energy YOU LADIES BRING TO TRANSFIT! We loved getting to celebrate you! Let's keep the celebration going all month long as we encourage, support and strengthen one another and keep our focus on making exercise our best medicine! 

Throughout Celebrate Women's Week, we were able to giveaway such fabulous prizes thanks to all these incredible people and businesses! A huge thank you to each business to helped us celebrate this past week! Shoutout to lululemon Athens for partnering with us to make the week so successful! 

• 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
• Kisa Raye- Fascial Stretch Therapy

• Krista McLean- Matilda Jane 
• Strong Girls

We ended the week with an amazing Community Workout with all proceeds going to HOPE 139. Thank YOU for your generous donations to help us support such an incredible ministry. We are so thankful for your prayers and support for Shelley and Hope 139. Stay up to date on all happening with HOPE 139 HERE! 

After a wonderful Celebrate Women's Week, we want to celebrate our May Client Spotlight, Patti McWhorter! 

Patti's Transformation Story: 

I had a long and fulfilling career as a middle and high school language arts teacher, adjunct professor at UGA and Piedmont College, and language arts consultant at Northeast Georgia RESA. When I finally retired from teaching and education, however, I realized that I had no excuse not to implement an appropriate exercise program. Work provided my biggest excuse for not consistently exercising, other than walking. I desperately wanted to be stronger and more flexible – weight loss would hopefully follow.

After several friends mentioned Transfit, I called and made an appointment with Katie Woodall, who introduced me to the total program. I shared with Katie that I knew if I focused on losing weight and not on fitness, I would be frustrated and less likely to reach any goals I might set. So, I decided that the small group setting for personal training would be the best place to start. 

For over a year, I have tried to consistently attend Transfit sessions when I am in town – as many as four each week. I added the yoga sessions when those were offered, and I have recently started the HIIT sessions to focus on cardio fitness as well. I love the atmosphere that encourages each woman to do her best and not compare herself to others. Maybe it is my age, but I think that this is the most valuable lesson we can learn – this is not something I thought in my thirties or forties – I was constantly comparing myself to others and inevitably coming up “lesser than” every time.

When I attended Caroline’s Bible study, I experienced a major change in my thinking about food and fitness. I had never really connected honoring God to eating right and taking care of my health, and the acceptance of this connection has deepened my commitment to living healthier and remaining active as I age.

My initial goals of strength and flexibility remain my primary focus, along with eating well and drinking water. I do focus on eating less – portion control is important – but I generally allow myself to eat a small amount of something special when the opportunity presents itself.

Finally, my greatest challenge is taking the time to focus on exercise when I am not in town for sessions, so I tend to rely on walking. Caroline’s videos and routines are wonderful, but I still have to stop what I’m focused on and do them!

I continue to be a work in progress, as we all are, but I trust that the influence of Transfit will keep me headed in the right direction. I have a wonderful family – a husband, three married children, and three grandchildren, and I want to be healthy enough to enjoy time with all of them.

---

Patti, we are so proud of you! We hope and pray that each of you feel encouraged and inspired by Patti's story! What an example for us all. 

Let's finish this week strong! Focus on getting at least 80 oz of water and add some stretching time to your day! Make the most of each day. We believe in YOU! 

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

Blessings,

Team TransFit

Client Spotlight You Don't Want to Miss!

Sweet friends! 

Today, we want to share the stories of three beautiful ladies who will surely inspire you that YOU CAN do anything you put your mind to!! We are so thankful for each of these ladies and the hard work and dedication they put into living transformed each day! One goal of each of these ladies is to have strong bones. Marilyn, Ba, and Molly have been doing strength training exercises for over 2 years and have seen amazing results! We often focus and talk about the importance of building up bones and increasing our bone density in sessions.  We need weight-bearing exercises, Vitamin D, and Calcium to maintain strong bones as we age!  Check out these top five superfoods for your bones! Find ways to incorporate these foods into your meals! 

Top Five Superfoods For Your Bones:

1. Dark Leafy Greens- choose dark greens like kale, collard greens, and turnip greens! These greens are a great source of calcium and Vitamin K, which helps reduce risks of osteoporosis. 
2. Sweet potatoes- Sweet potatoes add potassium and magnesium into your diet! 
3. Grapefruit- one grapefruit will give you enough calcium you need for the day! 
4. Figs- offer you calcium, potassium, and magnesium! 
5. Salmon- It has Vitamin D that helps your bones use calcium and the omega-3 fatty acids, which help your bones! 

Marilyn Nutter, Molly Efland, Ba Steedman

Molly's story about living transformed:

I started working with Caroline in March of 2014, so this is an anniversary year for us! At that time I had retired from full-time teaching and wanted to devote some time to get my body in ‘shape’.  Even though I’d always thought of myself as being reasonably fit, healthy and enjoyed being active, my body was showing signs that I was getting older and had to do something different to tone things up. I needed guidance to get started, keep going, and have fun while doing it. Caroline quickly gave me that guidance and motivated me to set obtainable goals for exercise and nutrition. When I exercise at TransFit now, I leave feeling refreshed, tired too, but well refreshed for the day ahead. I love working out with so many positive women who may have different goals than me, but we certainly have a common bond of exercise, nutrition, and positivity to improve our lives. It’s hard work for sure, but I can’t imagine not continuing. I work out at TransFit twice a week, go to yoga on two other days and try to swim at least once a week. I also walk each day, some days shorter walks than others, but I just have to get outside and move.

One of the biggest changes I have made is how to plan meals better and really think about what I’m going to eat each day.  I’ve loved learning about so many different good things to eat that are healthy for you! Who knew you should eat a small snack between meals?? Hemp hearts and quinoa are now on my steady diet. Luckily I have a husband who is willing to try new recipes…at least once. Before working with Caroline I wasn’t a big breakfast eater, but now I know the benefits of eating something to get you started each day. Here one of my easy go-to breakfast recipes:

Baked Apple with Yogurt and Nuts

• 1 apple, I like Honeycrisp
• ½ to 1-cup Greek yogurt, plain or vanilla
• Cinnamon
• Roasted pecan halves
• 2-3 teaspoons of hemp hearts

Slice the apple into bite size pieces, place them in a microwave-safe bowl. Sprinkle them liberally with cinnamon. Cook in the microwave for about 1 to 1 ½ minutes.  Dollop the yogurt on top, then the pecans, then the hemp hearts. If you use plain yogurt you might want to drizzle a little agave syrup on top. The apples give out lots of nice sweet juice, just depends on your taste.

 Ba's story about living transformed:

I retired from full time teaching after more than 30 years and am now teaching half-time.  I love teaching and hope to continue for several more years. I have a wonderful, supportive family - including 2 beautiful grandchildren. I have always been active, but I wanted to continue to be active. I felt that an exercise program for "me" would help. TransFit supported me and my friends in working to help us with strength training, nutrition, but most importantly, positive energy. I enjoy working out with others and sharing our concerns and victories. I always feel better after exercising. I am challenged constantly and want to work harder! I come to classes twice a week.  I walk most days and I love to go to yoga.  I would like to start back playing tennis. I used to play, but would love to start back! I love to set goals and am currently trying to continue to work on a better diet for me and my husband! Another goal is to exercise together, but it is a challenge. However, a new healthy lifestyle affects other facets of my life and I now feel better and have been able to make many new friends! 

Marilyn's story about living transformed:

Marilyn is the most dedicated woman and is the most consistent in her Tuesday/ Thursday small group! Her strength amazing us each day as she lifts weights and has the most beautiful plank. We love hearing about the new superfoods she eats each morning! You may see Marilyn out walking with her friends most mornings getting in her cardio! This lady is our inspiration - living transformed and encouraging all her friends to stay active! 

Ladies, thank you for inspiring us! What a joy it is to have each of you in the TransFit community! We hope that you feel encouraged by these ladies! 

For those of you who took the TransFIVE Challenge, let's finish strong! You can do it! We believe in you! If you didn't take the challenge, it's not too late to start! You can download the FREE eBook HERE! 

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

Blessings, 

Team TransFit

Check Out Our February Client Spotlight Kathy Cousart! Feel Inspired to LOVE your body!

Happy Monday! 

We are so proud of all of you who completed our TransFive Challenge! Thank you for committing to five days of no sugar and giving it your all! Let's start this week STRONG! Love your body today and take time to make a plan for your exercise and nutrition.

Today, we want to share a client spotlight that will encourage you on your transformation journey! 

I met sweet Kathy Cousart, years ago when I was a GymDog and she was the Assistant Golf Coach at Georgia. We did aerobics together in the old PE building on campus!  Little did I know, 20 years later our paths would cross again! God is so confirming and so good!  I love how He brings us all full-circle and connects us with special people who touch our lives deeply along the way! Each person that crosses your path today could be someone who inspires you and could possibly change your life- you never know what God has in store- but we can be sure His plan is so much greater than we can imagine! Kathy's story is so inspiring because no matter where you are on your health journey YOU CAN begin again and reach your goals.  She was was 5th in our Holiday Extravaganza Contest (love it..still a competitor...always ALL IN) and just told me about her new goals for 2018! Dream it, believe it, achieve it! 

 Kathy, thank you for sharing your story with us and for living transformed by doing everything with your whole heart!

I am so proud and happy to be a part of the community at Transfit. So very special to have finished in the top 5 of my first Transfit Challenge and appreciate the many connections to finding my way to work out there! My admiration and appreciation for Caroline goes back a long way to UGA Athletics. I was actually coaching Women’s Golf at the same time that Caroline was competing in Gymnastics. My Golf Team did aerobics and worked out with the Gymnastics Team and it was always a fun supportive environment all the way around. Loved it!

Fast forward with all the fabulous twists and turns of life and I am now a full-time successful Artist painting almost every day out of my Carriage House Studio right here in 5 Points. I had continued working out and being active over the years but had some issues with my torn Rotator Cuff. I need that arm and shoulder to paint daily so felt I sometimes had to make a choice and painting always won out. I needed a safe way to work out and get back to being strong and lose that bit of weight that has slowly crept on. 

I have been in that “sandwich” place for quite a few years with finishing raising up my daughters and getting them through with college and starting careers while also caring for my Mom and Mom in Law. It gets tough being a full-time caretaker and 11 years really took its toll on me….everyone and everything came first and I just was too tired and worn out to make myself any kind of a priority. I was busy beyond busy with being a full-time caretaker, my art career taking off and beautiful grandchildren beginning to make an appearance. Blessings like I have never known along with some “hards.”  Life. 

I believe that my art and painting came to me at just that right time.   I was watching my Ph.D. Mom- the smartest woman I have ever known - struggle through a battle with Severe Vascular Dementia. I found that my art and painting was such a gift and place of peace to go to escape that sadness.  As my Mom needed full-time care, it was important to me to be there while she still “knew” me and care for her.  I learned the most important lessons I think I will ever learn about myself during that time and was such a gift. She remains the kindest person I have ever known and I try so hard to be that kind every single day.   

Over a year ago….Within a 9 month span….I wound up losing not only my Mom and my younger brother 6 weeks later but two other family members and finally my big sister best friend Meg.   It was a huge wake-up call to taking care of yourself and being strong enough to fight whatever fight comes your way.   

With all of that in mind and circling back….I had heard amazing things from several friends about Transfit and started going.   As with almost everyone there…..that last few minutes of stretching out and taking a moment to appreciate that we are here and embracing this day gets me every time.   I can’t say enough about how knowledgeable Caroline is.   I have always been pretty lucky and able to eat anything I wanted with my level of activity and good genes.   I finally understood to watch carbs at my age—-I can’t quite process them like I used to could.   I learned to eat a healthy snack when hungry and to make better choices.   I learned to LOVE water….what a difference when you listen to your body and really re-fuel it with healthier options. 

I have changed so much with being at Transfit…it’s a positive and uplifting environment with gals of all ages encouraging each other along this journey.  My tastes have completely changed and it’s a lifestyle now——with healthy options to satisfy that sweet tooth.   I want to know that I am doing all I can to take better care of myself and able to be all that my grandbabies want me to be.

I want to be strong for whatever comes my way. I want to be strong to be able to carry around my grandchildren who trust I will catch or carry them at their whim. I want to feel as good as I do working out at Transfit and being surrounded by everyone else there working on their own journey. It’s an amazing place and always a supportive environment. I have loved reading everyone else stories and am inspired by every single person there each day. I have always believed that anyone can do anything they set their mind to….if they want it bad enough and work hard enough. If I can do this….so can you!

Kathy, we are so proud of you! Ladies, may we all feel inspired by Kathy's story! Let's make this week count!  Keep pushing yourself to get active every day this month! Send us your February calendar challenges at the end of the month! 

We are also offering two NEW session times! Starting tonight, we will now have a 7:15 PM session and we will offer a Saturday at 10 AM session starting February 24! Come join us! Sign up on the app HERE! Also, don't forget you can always find FREE recipes, workouts, inspiration, and videos on our website and app! 

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

Blessings, 

Team TransFit

Let's Finish This Year Strong! Check out our December Client Spotlight- Fran Hahn

Happy Friday, sweet friend! 

It has been such an awesome week in the studio as we start this month! This week we challenged each of you to try the TransFIVE sugar challenge. If you didn't get to try the challenge this week, challenge yourself to complete it next week! It's never too late to start! 

Today we want to introduce you to one of our clients, Fran Hahn who has taken on our challenges and seen transformation, as a result! Fran inspires each one of us at TransFit when she walks into the studio with her bright smile! She makes the best smoothies and always encourages US by sharing her favorite healthy snacks and recipes! Another quality we love about our friend, Fran, is her commitment to whole body health, not just exercise! 

The week after Christmas in 1983, I got lost from my group of Auburn friends at a conference with about 20,000 other college students, and sat next to this hot, redheaded guy. One of the first things I said to him was: “If we got married, we would have all redheaded kids!” We did and we do! I have four redheaded kids, three daughters and a son, two sons-in-law (not redheaded), and a sweet granddaughter (not a redhead either).

Paul and I have moved twelve times in our thirty-one years of marriage. We are so happy to have landed in Athens in the summer of 2016. Although I am a Tiger in a Dawg world, this is for sure one of my favorite places we have called home.

My good friend, Laura Wilfong, brought me to TransFit about a year ago, and I have loved coming ever since. Working out here is consistently one of my weekly highlights.

Believe it or not, I was the 1981 Alabama state high school champion in the two-mile run. And since then, I have tried it all when it comes to fitness: from Jane Fonda’s aerobics tapes in the 80’s, to long distance running and swimming in the 90’s, to track workouts with the family in the 00’s, to CrossFit and hot yoga this decade. I have pretty much tried it all! As I grew a bit older, I fell into an ugly spin cycle of working out hard, getting injured, resting a little, then diving back in, only to get injured again. And I have tried every wacky diet plan known to mankind.

So, coming here to TransFit has brought some much-needed consistency, balance and challenge in my approaches to food and exercise. TransFit incorporates exercises which don’t kill my body, but strengthen it. And, I am encouraged to stay on course with my diet.  

My big challenge at this point in my journey is in being consumed with how I look. I want a 25-year-old body at 55. And that just isn’t going to happen, no matter how hard I work or obsess. I am learning how to lean into Jesus and be thankful that I have the privilege to exercise, and to enjoy him as I do. And though it may sound silly, drinking my daily water allotment is always a struggle for me!

Aside from running a few races and just staying in the game at my age, I don’t have any huge fitness achievements. But, Jesus has been good to me; he meets in sweet ways as I work out, and in all parts of my life. I am truly grateful.     

Fran, we are so proud of you! Thank you for sharing your story with us! You are such an inspiration! Ladies, let's finish the TransFIVE challenge STRONG and make this our best and healthiest holiday season, yet! We believe in you and know that you can do it. If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

October Client Spotlight: Paige Colquitt

Hi sweet friends! 

We are almost though the month and our October Challenge is going strong! Activity daily and one positive statement is the October Challenge! We hope you are trying to get in some type of movement everyday and recording it on your October calendar! Also, it's not to late to start the challenge, or restart the challenge! Make every day count this month! Today, we have the joy of introducing you to our October client spotlight- Paige Colquitt!

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

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

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

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

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

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

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

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

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

Blessings, 

Team TransFit

September Client Spotlight- Megan Melton

Happy Friday! 

 We want to say THANK YOU to all of our clients who completed the Activate August Challenge. Our first place winner was Amy Chandler! It is so encouraging to see how many people are living transformed through our monthly calendar challenges. Another client who has been so committed to her whole body health plan is Megan Melton. Our September Client Spotlight,  Megan, started at TransFit 4 months ago and has transformed her whole lifestyle. Body, mind, and spirit transformation has taken place and each time I see Megan I am truly grateful to know her. Megan gives 100% each workout at TransFit and goes above and beyond at home with her commitment to exercise and nutrition! 

I am excited for you to read Megan's transformation story and I am praying that a part of her story will inspire you to come out out your comfort zone and give your best each day living transformed by renewing your mind like Megan is doing right now! Congrats Megan! 

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Hi! My name is Megan Melton. Following years of hormonal issues and struggling with my fitness and body, I began my current path of healthy living -- that was almost 40 pounds ago. I was 38 and in the worst shape of my life, working on my feet as a hairstylist everyday and in poor health prompted me to make a personal commitment. I wanted to be in the best shape possible by age 40.

After trying different programs with varied results, I discovered Transfit earlier this summer where I attend 3-4 sessions a week. At home, I use my Bowflex tread climber for 40 minutes with 4 sets of differing strength exercises an additional 2-3 times a week.

A car accident two years ago was a catalyst for me to reevaluate my life and during that process I discovered numerous written works convincing me that within my mind is the power to change my outer world. My physical changes that I have worked towards for years would never have been possible without the positive changes I have made in my thinking. Today, I face the world with infinite love and gratitude.

Here is one of Megan's favorite recipes from Half Baked Harvest- 

Simple Coconut Quinoa and Lentil Curry with Lime Mango

• 2 tablespoons coconut oil
• 2 red bell peppers chopped
• 2-3 carrots chopped
• 2 cloves garlic minced or grated
• 1 tablespoon fresh ginger grated
• 2-3 tablespoons thai red curry paste I like to use 3
• 1 tablespoons curry powder I like using spicy curry powder
• 1 (14 ounce) can full fat coconut milk
• 4 cups coconut water OR vegetable broth OR water
• 1 tablespoon fish sauce or soy sauce if vegan
• 1 cup green lentils rinsed
• 1 cup mixed red and white quinoa
• 3-4 big handful baby kale
• juice + zest from 1/2 a lemon
• 1/4 cup fresh cilantro + basil chopped
• 1 mango sliced or chopped
• 1 lime zest + juice
• naan, greek yogurt, fresno chiles + almonds, for topping

1. Heat the coconut oil in a large heavy bottomed pot set over medium heat. Once hot, add the red pepper and carrots, cook 2-3 minutes or until lightly charred on the edges. Add the garlic + ginger and cook 30 seconds. Add the thai red curry paste and curry powder, continue cooking for another minute or until the curry is fragrant. Slowly pour in the coconut milk, coconut water (or broth or just water) and fish sauce or soy sauce. Stir to combine and then bring the mixture to a boil. Once boiling, stir in the lentils and quinoa. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender and the quinoa soft. Stir in the kale and continue cooking, uncovered for another 5 minutes. Remove from the heat the and stir in the lemon juice + zest, the cilantro and basil.

2. Ladle the curry into bowls and top with mango. Drizzle the mango with lime juice + zest. Garnish the curry the with a dollop of greek yogurt, fresno chilies and almonds. Serve with fresh naan. EAT.

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Megan, we are so proud of you and all your hard work! Ladies, we hope that you feel inspired by Megan's story. Let's make this September our best yet. Focus on finding strength this September! We believe in you! Continue to fill out your September Squat challenge! 

Please continue to fill out the TransFit client survey, so that we can better serve you this year! 

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

Blessings, 

Team TransFit

August Client Spotlight- Mary Conley

Sweet friend, 

It has been a wonderful month at the studio. School is back in full swing and the sessions are filling up! We love seeing you all back in the studio ready to ACTIVATE this August! This month, we have challenged each of you to get active for 30 minutes a day! We believe in you and know you can do it. The winner of the challenge will be entered into a raffle for a MONTH of FREE sessions! Today, we have the privilege of sharing an amazing client spotlight with you. Mary Conley is our August client spotlight! Mary has been so dedicated and focused on making small changes daily which have lead to amazing BIG results! She has transformed the way she looks at food and now views exercise as a form of worship! We are so grateful to get to know Mary and be with her along her transformation journey! Keep motivated Mary, making everyday count, and living transformed! 

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In January, Caroline came to our church to speak to our Mom's group. She led us in a quick workout and a few stretches. When we got down to child's pose, I was so uncomfortable and I found it hard to breath. That's the moment I decided that I needed to make some changes!  Four of us from church decided to start with small group training on Mondays. I am so blessed to have such good friends and accountability partners on this journey!  It has definitely been a group effort!  We have made great strides and supported each other along the way, and the Transfit team has been phenomenal!  We still start our week off on Mondays, but now we try to end the week with a workout on Fridays as well.  I also changed my eating habits, and a big part of that meant cutting back on sugar. I no longer eat anything that tastes sweet at all (not even fruit) until lunchtime. This has really helped with the sugar cravings!  I also keep a food journal (almost) every day.

My husband, Chris, and I have entered a new empty-nester phase of life. We downsized and moved closer into town two years ago. We are able to walk to so many places now, like the farmer's market and even to church. It feels so much better to get out and walk when I'm carrying twenty-five fewer pounds!  We really enjoy the in-town lifestyle and I hope with continued exercise and healthy eating that we can enjoy it for many years to come!

We try in our house to eat local produce and this is a great time of year for that!  Lately we have been enjoying summer vegetables with this recipe for stewed okra and tomatoes. I even eat it for breakfast and top it with a poached egg!

Stewed Okra and Tomatoes

Ingredients

• 3 slices bacon, chopped
• 1 onion, chopped
• 1 lb. sliced okra
• 1 lb. coarsely chopped tomatoes
• Kosher salt and freshly ground black pepper

Directions

In a heavy bottomed sauté pan over medium-high heat, add the bacon. Render the bacon until crisp. Remove from pan and reserve until later. Pour off most of the drippings.  Add the onion and sauté until tender, about 3 minutes. Add the okra and tomatoes, season with salt and pepper, cover and simmer for 15 minutes or until the okra is tender.  Stir in the reserved bacon. 

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We are so proud of you, Mary! Keep up the hard work! 

Ladies, let's continue to ACTIVATE in all that we do this month. If you have any questions or would like to meet with one of our trainers, please email us at transfitathens@gmail.com. Come join us for our NEW 7 PM sessions on Monday's and Wednesday's! 

Blessings, 

Team TransFit

Marvelous May Client Spotlight: Christy Carson

Sweet friends, 

It has been such a FUN week at the studio with our Celebrate Women Week! We have loved getting to celebrate with each of you and giving away great prizes! Each of you have worked so hard. We hope that you continue to join us this week! Saturday at 8 AM, we will have a FREE community TransFormer workout AND lululemon Athens will be having a pop-up truck show from 8-10 AM! We would love for you to join us! Please sign up on our app! 

Today, we are sharing Christy Carson's transformation story! Christy is a beautiful women inside and outside and has been living transformed! Christy came to meet with us in January and was ready to make a change with her exercise and nutrition. She has lost over 15 pounds, is using exercise as worship, and has been drinking more water and increasing vegetables.  What I appreciate about Christy and what has helped her the most wth her transformation journey is her consistency! Christy makes exercise a priority for her whole family and lives the "exercise is medicine" motto! The amazing lady glows when she comes walks into the studio  and always giving 110% of her heart, mind, and strength!  Thank you Christy for inspiring us all to live a life transformed! 

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For most of my adult life I have enjoyed exercise. Despite exercising regularly and maintaining relatively healthy eating, my weight over the last several years gradually inched its way up to the point that I didn’t feel as healthy as I wanted.  My good friend, Tiffany Carter, who has worked out at TransFit for a couple years looked so fit and healthy and encouraged me to try TransFit.  Although I kept saying I was going to do it, I somehow continued putting it off.  Thankfully, for my birthday last November Tiffany bought me a TransFit gift certificate to get me motivated.  Thank you, Tiffany!

I met with Caroline and attended my first class in January 2017, and it has made such a wonderful difference in my life!  At our first meeting Caroline helped me identify some short-term and long-term goals I wanted to work toward in the areas of weight, body fat, water consumption, nutrition and exercise, and we came up with a plan to reach those goals.  I have to tell you, it felt so good to have a plan and to know that someone would be encouraging me to stick to the plan!  And guess what?  The plan has been working and has been such a wonderful experience both physically and spiritually!  

Currently, I attend a Transformer class three times a week and run three times a week (one of those at Lisa’s morning running group, if I can coax myself out of bed that early!).  The Transformer class has been such a life-changing experience for me!  I love the camaraderie of working out with all the lovely women there, the rigorous workout, and ending with time for inspiration and reflection.  Every time I leave I feel both physically and spiritually ready to take on the day. What a blessing! 

In addition to the changes in my exercise routine, Caroline and the TransFit team have helped me to improve my nutrition.  As someone who likes to cook, I have loved trying the healthy (and delicious) recipes that Caroline shares and have enjoyed experimenting with other new recipes and ingredients.  A favorite recipe at our house is P.F. Chang’s Chicken Lettuce Wraps. One of Caroline’s suggestions that really helped me to improve my nutrition was to keep a food journal using MyFitnessPal.  I did this meticulously for the first couple months, and this forced me to figure out accurate portions and to be aware of the nutritional value of everything I put in my mouth.  The first couple of weeks were eye opening and very educational.  Now I am much more aware of what I eat and how my body feels when I eat it.  And I feel so much better (stronger and more energetic) than I did a few months ago!  

Caroline’s program at TransFit, if you truly follow it, works beautifully!  I’ve lost weight, inches, body fat, and my running times have improved considerably (even though I’m running less!). Part of the reason for the success is the constant encouragement from Caroline and the rest of the TransFit team, both in class and via texts, emails, and the fun social events they plan. Also, the accountability of knowing I’m going to check in each week keeps me motivated!  I’ve been so fortunate because I’ve also had a tremendous amount of encouragement from my family. Both my kids and my husband have supported my healthy lifestyle changes by celebrating with me when I reach goals along the way and regularly asking about my progress. It has made everyone in my house more health conscious!  

A huge thank you to Tiffany for encouraging me to join TransFit and to Caroline and the TransFit team for helping me transform my body, mind, and spirit!  

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We are so proud of you, Christy! Friends, let's make this May the best May yet! Continue to challenge yourself with our Total Transformation challenge and keep track of your points. We believe in YOU! If you have any questions or would like to meet with one of our trainers or nutrition consultants 1-1, please email us at transfitathens@gmail.com or purchase the session on our app or website. 

Blessings, 

Team TransFit

Amazing Client Spotlight- Sara Swann

HAPPY FRIYAY! 

Each of you are COMING ALIVE this April! We hope that you have joined us for the April Arms Challenge!  Give you best today and complete the challenge stronger than when you began!

Today, we want to share the story of one of our sweet clients, Sara Swann! Sara's smile lights up a room and her dedication to a healthy lifestyle is inspiring! One word I would love to describe Sara is commitment! She is committed to giving her whole heart to her workouts, her running, her family, and her job!  Over the year, she has transformed in body, mind, and spirit and is a testimony to making the most of every opportunity!

Thank you Sara for living transformed and being such a joy to get to know!  Please enjoy Sara's story below about her total body, mind, and spirit transformation.

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 I first started my journey at TransFit almost one year ago, in May of 2016. My sister in law, Allison Cass, had been attending classes and I could tell a big difference in her, she was transforming her body, becoming stronger and healthier, striving for better overall health and it showed. She encouraged me to try a Transformer class and I finally did, and I couldn't be happier and more thankful to her! I have exercised really since high school in various formats, mostly attending gyms, doing cardio, spin and strength training classes. I really wasn't unhappy but sometimes felt like I was in a rut and wanted something more. I decided to try TransFit and WOW, what an amazing experience!. Here, it wasn't just about getting your workout done to move on with your day, it was a total mind, body experience that was the BEST way to start my day. From day one, I felt the encouragement from Caroline and the sense of community with the other women. It is such an encouraging and motivating environment, and it made me push myself to do my best each time. I thoroughly enjoyed the high intensity of the Transformer class followed by the peaceful stretch and inspirational message to close out class. I remember having tears in my eyes, yes tears of joy, from an overwhelming total mind and body experience that first day. Now I try to attend 2-3 transformer sessions per week. 

I have also thoroughly enjoyed Lisa's running class on Tuesday mornings. I have always liked getting up and working out at 5:30 since its really the best and only time that fits my schedule and gets my day started off on the right foot. I have run on and off for many years, but never had any one show me proper form or body mechanics to help improve my technique. The track workouts are really fun and running with a group is encouraging and motivating. I'm always so inspired by all the women that get up early, put their tennis shoes on and hit the track to do something good for their bodies, and what an awesome way to see the sunrise with this wonderful community of women. I had run one half marathon in the past, pre-kids, and Allison and I decided we wanted to run the Chick Fil A half this spring (her first half). Lisa sent us a training schedule and we did each week together, holding one another accountable. I've never been one to brave the freezing temps or windy days for an outdoor run (I'd just take the easy way and hit the treadmill ;)) but there was such a sense of bonding and accomplishment to set a goal and stick to it and doing it with my sister in law was unbelievable. Thanks to Lisa and Caroline's encouragement and tips, we made it through our training and completed the Chick Fil A half just a little over 2 wks ago. They were there with us the whole time, even during the race, cheering us on, and I cannot tell you how much it meant to Allison and I to have such inspiring coaches and friends to share this experience with. We are now hooked, and are ready to find our next half marathon to tackle.

I cannot say enough about my experience at TransFit. I enjoy that it isn't just a place to exercise, but a total health experience to truly transform all aspects of your health. From healthy recipe ideas that I can cook for my family (even in a short amount of time for us working moms) to encouraging scripture that keeps me uplifted, to the accountability and friendships I've made. Caroline, Lisa, Katie and the women at TransFit have been such a blessing to me and I'm grateful to Caroline that she was lead to create this special environment for the women in the Athens community.

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Let's finish April just as strong as we started! We want to remind you about our TransFit app. This app can be used to not only book your sessions, but to find inspiration, exercises, and recipes to try! The TransFit App great place to go when you need a quick workout or meal idea for your week. If there is anything you want to see on the app, let us know! We would love to help you! 

We look forward to seeing you in the studio! Let's come alive TODAY! 

Blessings, 

Team TransFit

Unbelievable Barrow Buddies Transformation!

Friends, 

Our TransFit word for March was Commit! Go all in, all heart and all mind, and take action with your nutrition, your exercise, and your spirit to giving your best! Thank you amazing ladies for working so hard to maximize your motivation in March! When I think about commitment, dedication and doing all things with your whole heart I think about these incredible ladies who all work at Barrow Elementary!  Today, we are excited to introduce you to the amazing Barrow Buddies! Jenn Leahy and Lauren McElhannon were some of my very first clients over five years ago in my home studio and now they have inspired Ellen, Kristy, Katheryn, Vanessa and so many more people to live a life transformed. These ladies have lost well over 50 pounds combined, lost body fat and inches, but primarily feel strong in body, mind, an spirit! Please take a minute to learn about their transformation story and know that you, too, can do anything your put your mind to when you comitt to your goals and dreams and take action!

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Lauren, Jenn, Ellen, Kristy, Katheryn, Vanessa! 

"Take care of yourself!" We hear this a lot when working at an elementary school.  Lots of fun and lots of stress!  As a school, we have decided that we are going to take this advice to heart and try to provide opportunities for all to take it too -- students, staff and families!  We see the benefits of putting forth lots of effort towards health and wellness, making our lives at home and school more manageable. The Transfit Team is so supportive - Caroline has taught staff and student exercise classes (both at our school and in the studio!), Katie has led a nutrition discussion, Caroline has come to the school for Holiday Extravaganza, for school wide assemblies and more!  Our Barrow Buddy Transfit group continues to grow and we've come together to support and encourage each other to work HARD for what we want - to be our healthiest, strongest selves!  All being working moms, we prioritize our health by checking in with each other, sharing nutrition tips, encouraging/motivating each other to exercise, and having FUN together!  We all agree that the Transfit Team is like no other - we value the spirit, passion and positive energy that they all exude.  Having a workplace culture of wellness provides the support and encouragement that we need to take care of ourselves.  We are so lucky and grateful to be surrounded by these powerful women in the commumity! 

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Ladies, we have loved getting to work alongside you! We are so proud of each of you and the impact you are making in so many lives! Keep up the hard work! 

If you or your business, would like to meet with us for a 1-1 session or a Cooperate Wellness program, please contact us at transfitathens@gmail.com for more information. We would love to work with you! 

Let's finish these last few days of March strong! Commit to achieving your goals and dreams! 

Blessings, 

Team TransFit

Amazing Client Spotlight: Hannie Lanclos

Happy Saturday, friends! 

Today, we want to introduce you to one of our sweet clients and share her inspiring story with you!  Hannie Lanclos lights up the room with her contagious joy and beautiful smile! Her hard work, determination, and positive attitude, even through adversity, are an encouragement and inspiration to us! Hannie has made an amazing transformation over the past few months at TransFit! Hanna exercises  2-3 times a week at TransFit with Trainer Katie Lord! We are so proud of all she has accomplished so far, and we are amazed at how God has worked in Hannie’s life!  We are excited to share her story with you today! Congrats Hannie - keep living transformed! 

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My mom, sister, and I were in a terrible car accident on the way to school March 2, 2016.  I had multiple injuries, including a torn aorta, a C-2 spine fracture, a shattered pelvis, kidney and liver lacerations, brain bleeds, and a collapsed lung.  I spent 21 days total in the ICU at Egelston and on the rehabilitation floor at Scottish Rite and came home in a wheelchair, wearing a halo- brace for my broken neck.  I was in pretty bad shape, but after about 16 weeks, I was walking again on my own, and after 18 weeks, I got my halo off. I had to wear a neck brace for a while after that but was eventually discharged from physical therapy in September.

Before the accident, I ran cross-country for my school, but my main sport was horseback riding. Although I was released from physical therapy, I was nowhere near where I had been physically before the accident. I had lost a lot of muscle strength after 7 months of not doing any significant activity and could not return yet to my sports. I wanted to get back to where I was, but I had always hated the idea of exercising!  My mom found Trans Fit and made me go; I thought I would hate it!

I started going twice a week for 30-minute training sessions in October 2016, and I haven't quit because I have ended up loving it! I have come to realize that exercising actually makes me feel good — mentally and physically! Thanks to the encouragement and fitness plan of my trainer, Katie, I started riding horses again in December!  I love going to Trans Fit, getting stronger, and celebrating the body the Lord gave me back!

Hannie's mom also said- 

We have been so appreciative of the quality training Hannie has received at TransFit!  This March will be a year since the accident, and we will be forever thankful for all God has done to heal Hannie.  She has made such progress and looks forward to more!  We are glad Hannie is regaining her strength, but we are also glad she is learning the value of life-long regular exercise and healthy choices.  We believe God placed just the right people in the right places at the right time for Hannie’s miraculous recovery, and Trans Fit has now become part of that plan too! 

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Hannie, we are so proud of your hard work and determination! You are an inspiration to all of us! Keep motivated, striving for progress daily! 

We look forward to seeing you next week in the studio! If you our your daughter would like to set up a 1-1 session with one of our trainers or nutrition consultants please email us or check the TransFit App under 1-1 Personal Training.

Have a wonderful weekend, and enjoy the everyday blessings in your life! 

Love, 

Team TransFit