👊 Get Ready! The TransFIVE Day Challenge Starts Tomorrow!

Sweet friend,

We hope you had a wonderful weekend, relaxing and spending time doing what you love! We wanted to remind you to join us in our TransFIVE day challenge, which starts TOMORROW! Your transformation starts tomorrow and we are so excited to take this journey into a healthier lifestyle with you! To help kickstart your transformation, come workout with us! You can schedule sessions on our free app HERE!

This ebook includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! Plus, this year we updated it with our favorite spring recipes!

Download the challenge for free NOW! This incredible deal will not last long!

This week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. 

Our team is doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge this week!

Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! You can download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We have exciting news for May!

To help you finish April strong and start a new month, we are offering our monthly All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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

Blessings, 

Team TransFit

🔥 Are You Ready to Kickstart Your Transformation? Try Our TransFIVE Challenge!

Sweet friend,

We have had such an incredible week in the studio with you! April is almost over— make sure you turn in your April Arms Challenge calendar to win a prize! You can bring it into the studio, text a picture to our staff, or email us a picture to transfitathens@gmail.com.

Get excited! It’s time for our TransFIVE Challenge! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! We’ve updated the TransFIVE program using our favorite spring recipes, so whether you’ve participated before or this is your first time, you can benefit from the challenge!

This week only, you can download the challenge for FREE! Click the button below to download the Spring TransFIVE challenge.

What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits, and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads, and pastas. We believe you can do anything for five days! These five days will allow you to reset your mind, shifting your focus back to your transformation goals! Let’s start May feeling our very best!

Next week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on our Creator and love Him with your WHOLE self. 

Our team will be doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge next week!

Are you ready to crush your summer goals? We want to connect with you!

We are offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything else you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Fit for a Miracle 5K

TODAY is the LAST DAY to pre-register for this event at the reduced cost!

After today, registration will increase to $30 and you will not be guaranteed a t-shirt. You can register for this event online HERE or download the mail-in registration form.

Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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

Blessings, 

Team TransFit

🔥 New Total Body Workout for #MondayMotivation!

Sweet friends,

We hope you had a wonderful Easter with your family celebrating Jesus’ resurrection! This week, we encourage you to finish April strong! Keep filling in the April Arms challenge and submit them to us in order to win a prize. Let’s do it!

Get excited about our spring TransFIVE Challenge coming up next week! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plans, grocery lists, recipes, tips, daily inspiration, and more! Check your email later this week for an updated Spring version of the challenge.

You only need a bosu ball and a set of dumbbells for this incredible total body workout! To do the 4th exercise in this workout (Bosu Ball Transformer), do a plank holding the ball, jump your legs to outside of the bosu, then lift the bosu above your head. This workout will get your heart rate up and ignite your core muscles!

We are still offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Fit for a Miracle 5K

Friday is the LAST DAY to pre-register for this event! After Friday, the cost will increase to $30 and you will not be guaranteed a shirt.

This week, registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile. You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

We are so grateful for these amazing sponsors! These generous donations will help ESP build their Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register for FREE on our app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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

Blessings, 

Team TransFit

✝️ Happy Easter Weekend! Celebrate with New Recipes!

Sweet friends,

We want to wish you all a Happy Easter weekend on this Good Friday! Our hope for you this Easter is to enjoy your family and celebrate Christ’s resurrection!

As we've been celebrating "Holy Week" and following the April reading plan from the Gospel of Luke, we remember that today on Good Friday, the day Jesus was crucified, God was at work. The darkness of this day would be overshadowed by joy a couple of days later with the discovery of Jesus' resurrection. Luke 24: 6-7

 He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: “The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.” As we celebrate Easter this Sunday, may we know by faith the forgiveness of our sins, a life of purpose meant to bring glory to God, and everlasting joy that does not end with death, because He is Risen!

Happy Easter to all our amazing friends and clients! Please keep following along with us in our April Bible reading plan. Download the free ebook below!

Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! We challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday— Jesus' resurrection and the blessings He has given you! Below are four healthy Easter recipes you can enjoy without feeling sluggish later! You can find way more recipes like these on our website HERE.

Try these recipes for your Easter celebration and share them with us on social media! Follow us on Instagram HERE and Facebook HERE!

Spring Breakfast Casserole

Ingredients:

• 1 lb lean ground turkey

• 1 cup of grits

• 2 cups light cheddar cheese

• 5 eggs

• 1/2 cup skim milk

• Salt & pepper to taste

Instructions:

• Brown turkey sausage in a skillet, then crumble in the bottom of a casserole dish.

• Cook grits and add cheese (stir to smooth, let cool).

• Beat eggs, milk, salt, and pepper together. Add to grits mixture.

• Pour over sausage in casserole dish.

• Bake at 350 for 1 hour. (You can refrigerate the night before or even freeze and put in the refrigerator the night before)

Easter Salad with Lemon Dressing

DRESSING

Ingredients:

• 1/4 cup fresh squeezed lemon juice

• 2 Tbsps unsweetened almond milk

• 2 Tbsps apple cider vinegar

• 4 Tbsps extra virgin olive oil

• 1 tsp organic prepared dijon mustard

• 1 Tbsp poppy seeds

• Pinch sea salt

Instructions:

• Whisk all ingredients.

• Serve immediately or refrigerate up to 2 days, whisk again immediately before serving.

SALAD

Ingredients:

• 8 oz organic baby spinach

• 1 diced peach

• 1/2 cup fresh blueberries

• 1/2 cup sliced strawberries

• 3 Tbsps sliced raw almonds

• OPTIONAL: 1/2 lb fresh, small asparagus. Chop to use just the tips.

• 4 oz chopped goat cheese

Instructions:

• Combine all ingredients in a large bowl and serve with Poppyseed Dressing. Enjoy!

Garlic Roasted Carrots

Ingredients:

• 24 baby carrots, tops trimmed to 2 inches

• 2 tablespoons olive oil

• 2 tablespoons balsamic vinegar

• 5 cloves garlic, minced

• 1 teaspoon dried thyme

• Kosher salt and freshly ground black pepper, to taste

• 2 tablespoons chopped parsley leaves

Instructions:

• Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

• Place carrots in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

• Place into oven and bake for 35-40 minutes, or until tender.

• Serve immediately, garnished with parsley, if desired.

Recipe credit: https://damndelicious.net/2015/01/17/garlic-roasted-carrots/

No-Bake Chocolate Peanut Butter Cookies

Ingredients:

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 to 1/2 tsp sea salt

• 1/4 cup coconut oil

• 1 tsp vanilla

• 2 tbsp cocoa powder 

• 1 cup quick cooking oats

• 1/4 cup shredded coconut

Instructions:

• Line a baking sheet with wax paper and set aside.

• Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

• Add quick cooking oats and mix well.

• Add coconut and stir until completely combined.

• Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

• Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

• Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

Happy Easter from our TransFit family to you!

Check out our website for blogs, inspiration, recipes, workouts, and so much 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

#MondayMotivation ✨

Sweet friends,

In honor of the Boston Marathon today, we wanted to inspire you with this amazing scripture! God has chosen to give you this race of life! Complete the course and give the honor and Glory to Him. The path will not always be easy; often, it is long and treacherous. We may want to give in. But, you have a finish line to cross! Ask the Lord for the strength and perseverance to finish strong!

To help keep you accountable, we are offering 10% off of our 1-1 sessions! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons for the next two weeks! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Check out this incredible arm and glute workout for runners! All you need is a stability ball and a couple of free weights. You can find this workout and so many more on our YouTube channel HERE. You can also find free workouts on our website HERE and app HERE!

Try these wall postures to reset and revive your body after a run or workout! These poses are restorative yoga postures that allow the mind and the body to relax, relieving stress and tension. Here are 3 key benefits of doing these postures:

1. Relaxation: These poses in combination with controlled breathing lead to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

2. Stretches hamstrings and lower back: The angle of the body in these poses reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. In poses like Legs Up the Wall, the closer your hips are to the wall, the more stretch you'll create in your hamstrings.

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

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a couple of weeks away! You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

TODAY is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 to 1/2 tsp sea salt

• 1/4 cup coconut oil

• 1 tsp vanilla

• 2 tbsp cocoa powder 

• 1 cup quick cooking oats

• 1/4 cup shredded coconut

Instructions:

• Line a baking sheet with wax paper and set aside.

• Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

• Add quick cooking oats and mix well.

• Add coconut and stir until completely combined.

• Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

• Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

• Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

Contact a TransFit Staff Member

Lisa Patton: Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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

Blessings, 

Team TransFit

💪 It’s Time! Let’s Make Change Happen!

Sweet friends,

Do you have goals you want to meet this spring? Are you ready for a transformation? Well, we are here to help you and to do that, we are going to keep you accountable! Accountability is the key to unlocking your transformation! We all have days when we make excuses to not exercise or eat healthy. However, having an accountability partner or community to motivate us on those days is what keeps us on track to meet our goals! Let TransFit be your accountability community!

Doing one thing alone won’t lead to transformation, but when you combine God’s power with exercise, nutrition, and encouraging accountability, anything is possible!

Our Team Wants to Meet with You!

HOW to make change happen: Our team wants to help keep you accountable by meeting with you! For a limited time, we are offering 10% off of our 1-1 sessions. To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, Caroline will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons. If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Don’t forget to keep filling out your April calendar! We posted an amazing arm and core workout yesterday— check it out on our Instagram HERE!

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a few weeks away! You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

Monday is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 to 1/2 tsp sea salt

• 1/4 cup coconut oil

• 1 tsp vanilla

• 2 tbsp cocoa powder 

• 1 cup quick cooking oats

• 1/4 cup shredded coconut

Instructions:

• Line a baking sheet with wax paper and set aside.

• Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

• Add quick cooking oats and mix well.

• Add coconut and stir until completely combined.

• Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

• Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

• Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

Contact a TransFit Staff Member

Lisa Patton: Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

We can’t wait to see you COME ALIVE in the studio this month!

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

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

Blessings, 

Team TransFit

✨ Amazing April Client Spotlight!

Sweet friends,

We are so excited to come ALIVE with you in the studio this April! If you haven’t read our last blog about all of our exciting April news yet, be sure to check it out HERE. We have less than a month until our Fit for a Miracle 5K, so we are getting prepared this month! In addition to sessions in the studio, come try TransFit Prayer Walks Wednesdays at 9:30 am and our Running Group Mondays at 8:20 am! Email us HERE if you have questions!

Today, we are thrilled for you to meet an amazing woman who has truly come alive— our April client spotlight, LeAnn Cleveland! Her bright smile lights up the room and her hardworking spirit in TransFit’s morning and afternoon sessions is contagious. LeAnn has lost body fat, inches, and changed her perspective on exercise and nutrition. She continues to transform her body, mind, and spirit and is such an incredible example of TransFit inspiration!

April Client Spotlight - LeAnn Cleveland

“Growing up, I was always the ‘big girl.’ I wouldn’t necessarily say I struggled with my weight. I didn’t struggle. It was part of who I was – part of my identity. Before I graduated from college, I ran into a friend who had lost quite a bit of weight through Weight Watchers. Inspired by her success, I joined and began my journey toward a healthier lifestyle. I learned a lot about nutrition those first few months. I also discovered exercise – walking, step aerobics, and strength training.

My weight has fluctuated over the years. Life got busy. I got older. In February 2018, I was ready for a change. I rejoined WW and began eating healthier and exercising. I have an elliptical I use at home regularly as well as exercise DVDs (Pilates, yoga, and cardio). However, I missed working out with others. The next month, I attended a school function where a silent auction was taking place. A TransFit package that included 4 Transformer classes was one of the items. I bid and won. To say I was a bit intimidated would be an understatement. In fact, I waited until the package was about to expire before I finally went. But I went, and I loved it! I had never been to a gym that provided such encouragement. I honestly don’t think calling TransFit a ‘gym’ is an apt description. I’ve been a member of many gyms over the years and this place is different. At TransFit, you are inspired by women without feeling the need to compare yourself to them. I try to attend sessions twice per week and workout at home 3-4 days per week. My goals are to exercise 5-6 days per week total, eat greens daily, and drink at least 64 oz. of water each day.

I love how TransFit challenges and stretches me. I am a tutor to students with learning disabilities and other learning challenges. I am constantly asking them to do hard things. I am a big believer in lifelong learning, so I realize that I have to be willing to put myself out there and do hard things. God has created each of us to run a race— a race that at times can be challenging. I can’t run your race, and you can’t run mine, but we can run alongside one another to encourage and inspire. This is how I view TransFit, an incredibly unique place that encourages and inspires.”

We are so moved by LeAnn’s testimony and are glad to be a part of her journey! We hope it inspires you to set and accomplish your own goals. We are here to serve you in any way we can!

Grilled Salmon

LeAnn loves warmer weather and grilling season. Try her favorite grilled salmon recipe!

Ingredients:

• 1.5 - 2 lbs salmon

• 1 tsp ginger

• 1 tsp minced garlic

• 1 scallion, chopped

• 1/4 cup honey

• 1/3 cup soy sauce

• 1/3 cup orange juice

Instructions:

• Mix ingredients well

• Pour over salmon and marinate for 1 (or more) hour(s)

• Grill or bake at 400 degrees until fish flakes easily

• Enjoy!

It’s time to set a new goal for this week! Try some of LeAnn’s goals by exercising 5 days this week, getting in 80 ounces of water, and increasing your vegetable intake. After a workout, try our Wall Postures yoga flow to stretch, relax, and reset! Download it HERE.

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a couple of weeks away!

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

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

We can’t wait to see you COME ALIVE in the studio this month!

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

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

Blessings, 

Team TransFit

🙌 Exciting News to Come Alive in April!

Sweet friends,

It’s time to come ALIVE in April! Are you feeling stuck in your health and fitness routine? It’s a new month— time for you to revive and renew your body, mind, and spirit! Today is the day! Read all of the exciting news below to learn about how to come alive this April!

Don’t forget to turn in your March calendar this week! We want to see how you stayed ABSolutely committed last month! You can bring your calendar into the studio, email us a picture to transfitathens@gmail.com, or text a picture to our staff. When you complete a monthly challenge and turn your calendar in, we reward your hard work with a prize!

Be sure to check the schedule this week, as there are a couple of session cancellations and changes due to spring break! You can find great workouts to do while on vacation on our website HERE and on our app HERE!

April Bible Reading Plan

“I talk about God whispers and God winks often and I know He leads us through these little nudges. I know for certain that nothing happens by accident, but some days I want Him to speak audibly to me! I want and need clear direction. But then, I realize He is asking me to trust Him fully. 

A wise friend recently told me, “Caroline, if you want to hear God speak to you, read the word of God out loud!” I don’t know why this one sentence hit me so hard. The Bible is the written word of God and truth transforms! We have to read it, say it, and live it. 

The more I read God’s word, the more I feel its power and I began to understand God’s love for me. Today, with all the dismal headlines in the news, I find hope on the pages of His word and I find joy that sustains me in my weak moments regardless of my circumstances.

Every time I make time to open the Bible it surprises me! God’s Word is alive and active because the Holy Spirit brings it to life! The Bible is a living book with a timeless message. The more we read it, the more God’s words fill us up and can pour out of us unto others.  We find wisdom and guidance for how to deal with our busy lives, peace for our troubled hearts, and hope for the hardest moments. 

I want to challenge you to open God’s word this month and dive in with me. 
The Gospel of Luke is one we can read over and over again and find the wisdom and comfort we need. Join me and our TransFit community this month as we push ourselves out of our comfort zones and immerse ourselves in truth. See how you are transformed by this experience!” -Caroline Ward

As Easter approaches this month, we encourage you to join the TransFit community in our April Bible Reading Plan! We will read through the book of Luke in one month and will transform our minds with His word. Download our FREE April Reading Plan ebook by clicking the button below OR get it from our website HERE!

April Calendar Challenge

New month, new challenge and April is all about building strong arms! Complete these short arm workouts every day this month and color in each day on your calendar as you go. Share these calendars with us at the end of the month and we’ll reward your dedication!

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a few weeks away!

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

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

Prayer Walks

We have exciting news! TransFit’s Director of Spiritual Development and Outreach, Pam Adams, will be leading prayer walks this month building up to our Fit for a Miracle 5K! Starting this Wednesday, April 3rd, meet outside the TransFit studio Wednesdays at 9:30 am where Pam will lead us in prayer and meditation as we walk the Miracle Mile route twice (2 miles total).

The goal of prayer walking is to “pray onsite with insight” as we will simply be using our senses to engage mind, body, and spirit in the ministry of prayer, keeping alert for how the Lord leads us to pray for the Fit for a Miracle 5k and the community around us where we will “set our foot” (Joshua 1:3) along the routes. Our greatest prayer is that God will be glorified as we seek the be a blessing to others in the ministry of prayer and service.

Email Pam HERE if you have any questions!

TransFit Running Group

We had such an incredible time at our Healthy Running Lunch & Learn last Thursday! TransFit Running Director, Lisa Patton, taught us so many insightful techniques and tips for running/walking efficiently! If you want to learn more, Lisa leads a running group every Monday at 8:20 am. The group will be running parts of the 5K course, so this is an incredible way to train for our upcoming Fit for a Miracle 5K, as well as any personal goals you have! Email here HERE if you have any questions!

More April Events

We will continue to have our 5:30 am HIIT cardio sessions on Tuesdays this month! Getting in a cardio workout in the morning is such an incredible way to start the day!

We will also continue our TransFit Girls sessions Wednesdays at 4:15! We love spending time with these sweet girls and helping them transform!

You can sign up for any of these sessions on our FREE app HERE!

Contact a TransFit Staff Member

Lisa Patton: As mentioned earlier, Lisa has a running group every Monday at 8:20! She is also available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza is our new amazing personal trainer who is so excited to meet everyone and help them with their personal fitness goals. Email Eliza to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We can’t wait to see you COME ALIVE in the studio this month!

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

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

Blessings, 

Team TransFit

🔥 The New HIIT Workout Will Transform Your Metabolism!

Sweet friends, 

We hope February is off you a great start for you! We have some exciting things going on in the studio this week for Valentine’s Day, so make sure you’re following us on Facebook and Instagram to stay up to date!

We wanted to share the importance of High-Intensity Interval Training and how HIIT can help you reach your goals and transform your body, mind, and spirit! Each of our TransFormer sessions in the studio this month will have multiple High-Intensity Intervals throughout the strength workout and we have dedicated sessions for HIIT Cardio workouts every Tuesday and Thursday at 9:30!  

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2019, based on an annual survey by the American College of Sports Medicine. HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 3 minutes in length—broken up by brief recovery periods.

How hard is hard? That depends on the interval length and your body, but the key is to go as hard as you can for the duration of the effort. So, you’re working in your VO2 max zone, or about 90-95% of your max heart rate (or a 9 on a scale of 1 to 10) for the duration of the high interval.

Then you recover - your bring your heart rate down.
How much recovery you take between intervals depends on your goals. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well.

New studies on the benefits of HIIT make the news regularly. Take, for example, this one from the November 2018 issue of American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. Researchers found that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improved mitochondrial function—when your cells can change fuel to energy quickly—just as well as 30 minutes of moderate exercise in a group of active men and women. In other words, going ALL out for two minutes of really hard INTERVAL training can give you the same fitness benefits as a 30 minute steady, moderate pace workout.

No surprise, HIIT training is outstanding for your cardiovascular system. Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate. ♥️

It also makes your body a furnace of a fat burner. 🔥HIIT fires up production of your body’s growth hormones that help you maintain muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.

And it does more than benefit your body! HIIT is amazing for your mind. Research shows that high-intensity workouts improve cognitive function and increase levels of brain-derived neurotrophic factor (BDNF) more than an easier exercise. BDNF is essential for learning, memory, and mood regulation, and your brain uses it to repair and maintain brain cells.

3 Ways HIIT Can Help You Live Transformed:

1. Lose abdominal fat: In a study of sedentary women, 20 minutes of HIIT were compared with 40 minutes of steady-state exercise, and the HIIT subjects were the only ones who lost fat— primarily excess abdominal fat!

2. Protect your heart: A study of nearly 5000 people with heart disease showed that HIIT did more to protect them from future heart problems than moderate workouts.

3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones!

Check out our NEW Transformer HIIT workout! The photos throughout post demonstrate different high and low intensity exercises on the workout below!

Try this Transformer HIIT workout to revive your metabolism and live heart healthy this February! No matter your age or activity level, YOU can do some form of a HIIT workout — your body is a temple! You can still get the benefits of HIIT just by adjusting whatever exercises you do!

View all of your exercise as a form of worship and get moving today!

Click the button below to see us a video of us doing this workout on our YOUTUBE!

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 sign up on our app HERE before they run out! Cost is $15 to cover lunch from The Pine.

We hope you will join us in the studio for any of our sessions to transform. Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions!

Blessings, 

Team TransFit

Transforming workouts & a Lunch and Learn You Don't Want to Miss!

Sweet friends, 

Happy Monday! Each new day can be a fresh start with renewed motivation and willpower to reach our goals and follow a healthy lifestyle. However, as we all know, the month goes on and the craziness of life begins to set in and we often will struggle to remain as driven and focused as we were in January. Is this natural? Completely!

So, today we want to offer you a solution to this problem of falling off track and becoming disappointed and frustrated. One of the keys we have found for many clients in reaching their goals for lasting transformation! That solution is to find an accountability partner and if one person, maybe it is a group of people who inspire you daily! This could be someone or a group of women who are seeking to live a healthy lifestyle as well, and who can encourage you in all areas of life- body, mind, and spirit.

This is your "go-to" person when you are feeling stressed over meal planning, don't think you have time to fit in a workout, have struggled to have a quality quiet time all week or are facing any of life's many obstacles. As we see in Proverbs 27:17, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. This proves to be true for any area of life! When you work together with a friend or group, you will be much more apt to achieve goals and live life to the fullest! Let us know how we can serve you! 

We would love for you to join us at the TransFit Athens studio on April 25, 2018 at 12:00 PM. During the April Lunch and Learn we will hear from Valerie Langley and enjoy a Transformer lunch from Kaeti Shurling with Perfect Portions. Valerie will lead us through a short meditation to begin and then we will begin to learn about essential oils. She will discuss the 5 most common oils to use for Health and wellness, covering Lemon, Lavender, Peppermint, Frankincense, and OnGuard. She will explain how the oils heal your body physically and explain the different ways to use the oils, like diffusing, ingesting and topically. She will also teach how to make chemical free products with these oils that you can use around your home.

You can register for this event on our app under SPECIAL EVENTS! Have your accountability partner come join you at our Lunch and Learn! 

Take time today to seek out an accountability partner or group of inspiring friends. Pray about who this person could be in your life and then reach out to them! Have an honest discussion about how you will both be able to walk through life together, growing physically, mentally and spiritually and helping each other every step of the way.

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

Blessings, 

Team TransFit

Let's Run STRONG Into This Week! Here Is How to Jump Start Your Week!

Good Morning Sunday! 

 We are so thankful to head into another amazing week in the TransFit Athens Studio and we are ready to inspire and encourage you! In honor of the Boston Marathon tomorrow, all our sessions this week will be running inspired! WHAT does that mean?!? Get ready to reset and recharge your body with extra emphasis on strengthening and toning the glutes, hips, and core! Below is a new home workout you can do today to jump-start your week! 

We are so proud of all of our TransFit walkers, joggers, and runners and we hope to cheer you on, as we each run our own race- the race of LIFE! 

Spring is an amazing time of the year for running or brisk walking. Try to get in that morning jog or evening walk, since the sun stays up much later! While training for any race, it's easy to just focus on building up mileage or doing interval training. However, it is also beneficial to include some strength training to properly develop your muscles and help prevent injuries. We have developed sessions and a home workout with runners/walkers in mind! Try this NEW inner thigh workout to get those legs ready for a nice long walk or run!  

We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We hope to see you in the studio this week! The days you aren't in the studio, try to get in an extra walk or run! Text or email us pictures and tag #transfitrunning in your posts! We are stronger together TransFit Community. If you have a goal to run a race this year, schedule a 1-1 session with Lisa to help you achieve your goals! You can purchase a session on our website HERE or app HERE! 

We believe in you and know you can do it!

Make sure to sign up for sessions in advance, so that we know you are coming and can plan for you! Don't forget about our new sessions and Lunch and Learn coming up! You can sign up on the app HERE!

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

Blessings, 

Team TransFit

Here's How You Can Reach Your Goals and Transform Your Body with HIIT!

Sweet friends, 

We hope April is off to a great start for you!! We challenge you to take our April Arms Calendar challenge! When you complete the challenge at the end of the month, turn in your calendar for a chance to win a MONTH OF FREE SESSIONS! 

We wanted to share the importance of High-Intensity Interval Training and how HIIT can help you reach your goals and transform your body! Each of our TransFormer sessions has 4 High-Intensity Intervals but now we will have dedicated sessions for HIIT workouts throughout the week!  

High-Intensity Interval Training Workouts include the duration, frequency, and intensity of work intervals and recovery intervals. HIIT training improves aerobic and anaerobic fitness, blood pressure, cardiovascular health, cholesterol profiles, and abdominal fat and body weight while maintaining muscle mass. HIIT training can be modified for people of all fitness levels! These workouts provide a similar fitness benefit as a long endurance workout but can occur in shorter periods of time.  You should challenge yourself to get at least one HIIT workout in each week! Our new HIIT training session starting next Tuesday at 9:30 will allow you to go all out through quick, bursts of exercise with recovery periods. HIIT workouts allow you to keep your heart rate up and burn more fat in less time.  

Here are the top 3 reasons to do HIIT:

1. Increases your Metabolism- These workouts include high intensity with short recovery periods. It boosts your metabolism for up to 48 hours after completing the workout, so your body is still burning fat even after the workout! 

2. Quick and You Can do ANYWHERE! These workouts can be done anywhere, whether at home, the TransFit studio, or the gym in a hotel. Aim for a 30 minute HIIT workout! Learn the movements in the studio and take them home for your own HIIT sessions! 

3. All You Need is Body Weight- You don't need any equipment to achieve a HIIT workout. Use your body weight to get your heart rate up and then keep it up throughout the workout! 

Here is a great HIIT workout you can do ANYWHERE! Save this workout and add it to your workout plan while you are on vacation! Your body will thank you! 

We hope you will join us in the studio for great sessions! If you can't make it to the studio, try th new workout! You can find other workouts and videos on our website HERE or on YOUTUBE here! Let us know how we can help you live transformed and come ALIVE this April! 

Blessings, 

Team TransFit

Check Out How You Can Come ALIVE in April!

Friends, 

Can you believe April is here?! We are so excited to help you come ALIVE in April! We are encouraging each of you to come alive through this month's challenge- the April Arms Challenge! Challenge yourself daily with the exercises below! Get your family and friends to join you too. This is a great way to tone up your muscles and get in the habit of doing exercises daily. Click on the calendar to get this April challenge started! Check out all the new sessions happening this month at TransFit! 

Here is how you can come ALIVE in April:

APRIL TRANSFORMATION ACRONYM:

A- Action. Take action on your health! 

P- Pray. Take time for reflection and be grateful for your blessings! 

R- Renew. Renew your goals! 

I- Ignite. Ignite a passion for exercise. Exercise is worship!

L- Love. Love the body you have and give your best! 

5 Transformation Tips for A-P-R-I-L:

1. Allow God to take ACTION and believe that He can and will work in you in big ways! Ask Him to guide you and your goals!

2. Be in PRAYER. Plan your quiet time and lay it out the night or day before! 

3. RENEW your goals. Rewrite your goals. Challenge yourself to set 2 specific goals for the month and set 1 goal for each day and proud around it! 

4. IGNITE a spark in your exercise and workout with a friend! Accountability is such an important part of living transformed!

5.  Believe that God LOVES you! He sees you as a chosen daughter- enough and beloved! 

NEW April HIIT Cardio Transformer Sessions

NEW sessions will be Tuesday and Thursday at 9:30 for the month of April. The session will be a high-intensity interval cardio focused session for clients of all fitness levels. You will have a cardio warm-up, dynamic warm-up, cardio intervals on machines and on the floor, finishing with extra glutes and abs, with new stretching to fully renew your mind! 

TransUpLift Session

TransForm your Body- Elevate your Spirit- Renew your Mind! This session is on Monday's at 11:30. 

TransUpLift will inspire and challenge you while you release toxins and tension from your entire body. The 55-minute session will help you clear your mind by flowing in rhythmic, yoga-inspired movements. Activate your core, strengthen your arms, and tone your legs in the full body session. By allowing the body to gracefully move and flow, you will free yourself to be re-energized and lifted up! You will leave the session with renewed energy and total strength in body, mind, and spirit! This session will use only your body (not weights or machines) to UpLift your day! 

Bring your yoga mat or borrow one of ours for this new, inspiring session. 

April Lunch and Learn

Essential Oils for Health and Wellness

April Lunch and Learn we will enjoy a new transformer lunch from The Pine and hear from life and meditation coach, Valerie Langley. Valerie will lead us through a short meditation to begin and then we will begin to learn about essential oils. She will discuss the 5 most common oils to use for Health and wellness, covering Lemon, Lavender, Peppermint, Frankincense, and OnGuard. She will explain how the oils heal your body physically and explain the different ways to use the oils, like diffusing, ingesting and topically. She will also teach how to make chemical free products with these oils that you can use around your home. Sign up on the FREE app under SPECIAL EVENTS. 

TransFit Running Session

Our TransFit Running session is coming back! You will meet at TransFit and run or walk down to the UGA Track. Our running coach, Lisa Patton, will lead you through running intervals around the track and some bodyweight exercises! Come join us on Tuesday's at 5:30 AM! Sign up on the app, so we know you are coming! 

Middle School Girls Sessions

Our last middle school session will begin April 11 and meet every Wednesday until April 25. The three-week session will meet once a week, on Wednesdays from 4:30-5:30 PM. We will teach the girls about whole body health through mind, body, and spirit. We will focus on learning how to correctly perform exercises, the importance of nutrition, and how to feel your best on the inside and outside!  The sessions will allow the girls to work hard, laugh, sweat and finish with a time of stretching and inspiration in the 55-minute full body session. You can purchase the individual sessions or the three-week package on our FREE app HERE!

We hope to see you in the studio throughout the month! We are so excited to work with you and help you achieve your goals this month! Let's live transformed and come ALIVE this April! We believe in you! Sign up for all sessions and events on our FREE TransFit app HERE! 

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

Blessings, 

Team TransFit