✝️ 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

How to Live Transformed on Vacation! 5 Tips You Can Take ANYWHERE!

Friends, it’s sweet summertime! The kids are out of school and that much-anticipated summer vacation has finally arrived! Each of you has worked so hard in the studio toward your summer fitness goals. Thank you for giving your best! 

Just because you’re traveling and away from your normal daily routine, doesn’t mean you must compromise good nutrition and exercise! You’ve put in too many hours of strength training and cardio sessions to throw it all away! Right?!

You want to feel your best before, during and after your vacation! We want to help you enjoy your vacation and come home feeling relaxed and refreshed — instead of feeling guilty or like you’ve blown your transformation goals!

Just like with everyday life, preparation is key! Planning ahead can help you avoid any slip-ups with your goals and your whole body transformation! So let us help you with 5 simple strategies for Living Transformed when you’re on vacation!

1. Pack smart!

First things first, grab your workout gear! Throw your tennis shoes and exercise clothes into your suitcase. Take your tennis racket if courts will be available. Bring a resistance band or an ankle band! 

Pack your favorite healthy snacks. Lots of fruit, nuts and protein bars. Apples and oranges are easy to throw into your carry-on luggage or purse. Pick up a box of the 100-calorie packs of raw nuts. On-the-go packs of roasted edamame can also be found at your local grocery store. And protein bars are an easy snack to pack — just remember to check the nutrition labels and pick bars with 5 grams or less of sugar!

Also, consider packing a shaker bottle and a few servings of protein powder. You can portion out individual servings in snack-sized Ziplock bags. Or Blender Bottle has a shaker bottle that comes with separate containers for storing protein powder.

2. Research ahead of time!

Get online and see what’s close to your hotel or condo. Is there a grocery store nearby? What healthy, local restaurants are close? There are app delivery services that will deliver groceries to your condo where-ever you are! 

Also, if you’re staying in a hotel, find out if there’s a kitchenette or mini-fridge available in your room.  Ask for a mini fridge! Does the facility have a fitness center available?

3. Hydrate!

So many of us neglect to hydrate our bodies while traveling even though dehydration is very common during trips. Pack extra water bottles (in a cooler if there’s space) or take your favorite water bottle to refill along the way. Drink water as soon as you get up in the morning, and when you sit down at each meal, drink a large glass of water first! You can still get in your 80oz daily on vacation! 

4. Make smart choices when dining out!

Most importantly, choose restaurants that offer healthy options that support your lifestyle! So many restaurants post their menus online now so you can look it up before you dine. Then you’re prepared to order when you arrive and aren’t tempted with less healthy options. You can also check the entree on MY FITNESS PAL! The food journaling app! 

Don’t be afraid to ask for a healthier option or to customize your meal. Most restaurants are used to this now and don’t mind accommodating your needs!

Choose seafood, chicken or another lean meat option and order them steamed, broiled, grilled or roasted. If fried is your only option on the menu, remember don’t be afraid to ask for another option!

Order your potato baked, boiled or roasted instead of fried! And ask to leave off the butter and sour cream! Consider ordering a sweet potato instead of white potato!

To avoid over-eating, eat small meals throughout the day so you’re not starving at dinner. Take your time eating your meal, enjoy every bite as well as your company at the table!

Of course, it’s vacation, so relax and enjoy a cocktail! Just don’t overdo it! And make sure that you’ve hydrated throughout the day.

5. Sweat!

You know the feeling you have after you’ve worked out, so why sacrifice a good sweat session when you’re on the road? That’s why you packed your workout gear — so use it!

Lace up your tennis shoes and hit the pavement (or sand!) This is a great way to explore the city you’re in, too. And since you researched ahead of time, you already know the parks or running trails nearby! We promise that you will not regret a workout! Don't forget about our FREE workouts and workout videos on our website and YOUTUBE channel! 

If you want a good strength workout during your trip, here are a couple options you can do anywhere without any weights:

Five, simple things you can do to take your transformed lifestyle with you on the road! We are so proud of you and all the hard work you put in through the spring months! Enjoy this quality time with your family!

If you would like to meet with our Nutrition Consultant, Katie Woodall, or our Dietician Kaeti Shurling to discuss nutrition and assist you in meal planning, please contact here. Additionally, you can purchase our eBook- Healthy Families Handbook. This eBook has a full week of meal plans, "family-tested" recipes, family devotions, a kid's couch to 5K program, and workouts for the whole family!  

Awesome new sessions have been added in June — check them out on MindBody! Sign up for something new this month! Come out of your comfort zone and challenge yourself on vacation or here in Athens!

If you have any questions about MindBody or our summer schedule, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio and hearing about your summer travels and your new summer goals!

Blessings, 

Team TransFit

It's Taco Tuesday! 🌮 Healthy Taco Recipes You Will LOVE!

Happy Taco Tuesday! 

Can you believe May is almost over?! We are so glad that we have been able to celebrate this month with YOU! Our May Transformation Challenges are coming to an end, but YOUR transformation progress for this summer is just beginning! 

Today, we wanted to share one of our favorite summer TACO TUESDAY recipes! You will love it and so will your kids! Some kiddos aren't big fish eaters, but my kids LOVED these tacos! They have a perfect texture, and flavor! Enjoy! 

Blackened Salmon Tacos

Total time: 20 minutes, Serves 8 Tacos

Ingredients

For the blackened salmon:

• 1 tablespoon paprika
• 1 teaspoon cayenne
• 1 teaspoon dried thyme
• 2 teaspoons cumin
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• 1 teaspoon kosher salt
• 4 (6 oz.) pieces salmon
• 2 tablespoons olive oil                               

For the tacos:

• 8 corn or flour tortillas or Bibb Lettuce for wraps
• 2 cups green lettuce, chopped fine
• 1 can organic black beans (rinsed)
• 2 cups of cauliflower rice or white rice for kids
• 1 cup diced tomato
• 1/4 cup diced red onion (optional)
• 2 tablespoon minced cilantro
• ¼ cup greek yogurt as a sub for sour cream
• 1 lime, cut into small wedges
• 1 avocado

Instructions

To make salmon: In a small bowl combine the spices. Put the mixture on a plate and coat the portions of salmon. Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and add the oil. Add the salmon flesh side down. Cook for 2 to 3 minutes per side or until skin is crispy. Once the salmon has slightly cooled, peel the skin away with a fork and cut salmon into large chunks.  You can also broil the salmon on 500 for 8-11 minutes on foil.

Fill each tortilla or lettuce wrap with lettuce, tomato, onion, black beans, rice of choice, and about ½ of each salmon fillet, a sprinkle of cilantro, a drizzle of fresh lime and a drizzle of Greek yogurt or salsa.

You can find FREE meal plans and recipes on our website under the HEALTHY LIVING TAB! Check out these meal plans and recipes for fun, healthy recipes! If you would like to meet with one of our nutrition consultants or registered dietitian, you can purchase 1-1 appointments on our FREE app or on the TransFit website!

We hope that you have been keeping up with your May Transformation Challenge! Fill out your calendar and commit to maintaining or losing weight if you participated in our May Total Transformation Challenge! Reminder, Wednesday, May 30 and Thursday, May 31 are the final days for the weigh-in for the May Transformation Challenge! We are so excited to see each of your results! Thank you for committing to make exercise your medicine this month! We are so proud of each of you! 

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

Please continue filling out the TransFit Survey! Please fill out this survey, so that we can better serve YOU! Completing this survey will give you $5 OFF your next purchase! Use the code TRANSFORM5! 

Blessings, 

Team TransFit

New Recipes and Lunch & Learn You Don't Want to Miss!

Sweet friends, 

Wow! It has been a wonderful week at TransFit! We are so proud of each of you for showing up and giving it your best, both in and out of the studio! One hour, one day at a time - yes you can transform!  If one of your 2018 goals is to eat more nutritious foods our TransFit Team is excited to share new recipes this year! So bookmark our recipes section of the website for new healthy favorites! 

Today, we have a few new, amazing healthy recipes that you and your family are going to LOVE! Kelly and I had this dish with the cauliflower rice and we served the kids with regular rice. The salad will keep great for days so you can make a big batch and eat all week long (anyone's goal meal prep?)! Save these recipes and add them to your meal plan! 

Stir Fry Ginger Cashew Chicken

Total time- 20 mins

Serves: 2

Ingredients

For the cauliflower rice:

• ½ tablespoon coconut oil
• 1 head of cauliflower
• Salt and pepper, to taste
• OR purchase already riced cauliflower 

For the sauce:

• 3 tablespoons cashew butter
• 3 tablespoons coconut aminos
• 1 tablespoon freshly grated ginger
• 1 cloves garlic, minced
• 3 tablespoons warm water, to thin the sauce
• spicy: add a few bits red pepper flakes

For the stir fry:

• 1 pound boneless skinless chicken breast, cut small 
• 1 tablespoon coconut oil, divided
• Salt and pepper
• 2 cloves garlic, minced
• 1 bunch green onions, sliced
• 1 medium head broccoli, cut into small florets
• 1 red bell pepper, sliced thin
• 1 large carrot, shredded

To garnish:

• extra green onion
• 2 tablespoons chopped cilantro
• ¼ cup raw cashews

Instructions

Remove all greens from cauliflower and break into florets. You can either use a box grater, or a food processor to process the cauliflower into rice. If using a food processor (the easier method), simply add half of cauliflower florets to bowl of the food processor with a blade attachment. Pulse until cauliflower resembles rice. Add in remaining florets and process again until cauliflower becomes rice-like. Set aside in a large bowl until ready to cook.

OR- cook already riced cauliflower! 

Next prepare your stir fry sauce: In a medium bowl, whisk together the cashew butter, coconut aminos, ginger, garlic, warm water and red pepper flakes if desired. Set aside.

Now you’re ready to cook your stir fry: Add coconut oil to a large wok or pot and place over medium high heat. Once oil is hot, add chicken and generously sprinkle with salt and pepper. Cook chicken for 5-6 minutes or until fully cooked and no longer pink. Once chicken is cooked, transfer to a bowl.

Add in the other ½ tablespoon of coconut oil to the skillet and reduce heat to medium. Add minced garlic and cook for 30 seconds or until fragrant, then add in green onions, red bell pepper, shredded carrot and broccoli florets. Stir fry for 5 minutes or until onions cook down and broccoli becomes a little tender. Reduce heat to low, add in chicken and your sauce, gently stirring to coat veggies. and cook for another few minutes while you make the cauliflower rice.

When veggies are cooking, make your cauliflower rice: Add ½ tablespoon coconut oil to a separate large skillet and place over medium heat. Once oil is hot, add in cauliflower rice and cook for 5 minutes, stirring occasionally. Season with salt and pepper.

There are four servings: Serve ¼ of stir fry with about 1 cup of cauliflower rice. Garnish with green onion, cilantro and cashews. Yummmm!

Asian Kale Slaw with Ginger Cashew Dressing

Total Time: 20 Minutes

Servings: 6

Ingredients

For the Salad

• 4 cups chopped curly kale, thick stems removed 
• 3 cups  shredded red cabbage
• 2 cups  shredded carrots
• 1 red bell pepper, sliced small
• 3/4 cup chopped  cashews
• 1/2 cup chopped fresh cilantro

For the Dressing

• 3 tablespoons creamy cashew butter
• 4 tablespoons brown rice vinegar
• 1 tablespoon fresh lime juice
• 3 tablespoons olive oil
• 1 tablespoon liquid coconut amino acids 
• 2 tablespoons honey
• 1 large clove garlic, chopped
• 1-inch square piece fresh ginger, peeled and chopped
• 3/4 teaspoon salt

Instructions

Combine all of the ingredients for the salad in a large mixing bowl. Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy. Pour the dressing over the salad and toss well. Let sit 10- 15 so kale and cabbage can wilt some.  Add in extra rice vinegar and more cracked black pepper if needed at end!  Serve & enjoy.

Today is the last day to sign up for our Lunch and Learn! We would love to see you 12:30 Friday!  The program for the Goals workshop will help you to make a plan and teach you how to achieve your goals and dreams for an amazing year! 

 Please sign up by 1 PM today on our FREE app under SPECIAL EVENTS! We look forward to seeing you! 

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

Blessings, 

Team TransFit

Check out this New Recipe! You Will Love It!

Sweet friends, 

We hope you have had a great week! It has been another wonderful week in the studio. We hope you feel inspired, encouraged, and loved in and out of the studio. Today, we want to share an amazing recipe that our client, Katie Throne sent us! This recipe comes to you from Katie's Kitchen! 

Stuffed Acorn Squash 

Serves 6

Ingredients:

• 3 Acorn Squash 
• 16 oz pork sausage (can sub chicken sausage or cooked Farro for vegetarians)
• 4 c rough chopped kale (no stems)
• 2 large leeks, only light part chopped thin and washed well
• 1 tsp minced garlic
• Olive oil
• 1/2 c grated fontina, Parmesan-Reggiano combined
• 1/2 c panko breadcrumbs

Directions:

• Pre-heat oven to 400 degrees. 
• Slightly trim off the bottom and top of the squash so it sits flat. Cut squash in 1/2. 
• Scoop out the seeds and clean cavity. 
• Brush olive oil on squash and lightly sprinkle with salt and pepper 
• Place squash on foil lined baking sheet open face down and roast for 45 min 
• While squash is roasting, cook sausage and set aside. 
• Add 1 TBSP olive oil to pan and melt leeks until tender and add chopped kale and wilt down. Add 1 tsp minced garlic and sauté 1 min; salt/pepper (add a few red pepper flakes for heat if you want) to taste; add sausage to leeks/kale mixture and quit cooking
• When squash is done, stuff squash with sausage mixture
• Mix a little olive oil with the cheese and breadcrumbs and top stuffed squash with cheese mixture
• Put squash back in oven for 5-10 min until cheese/breadcrumb topping turns slightly golden brown

Add this recipe to your meal plan for the week! We hope to see you in the studio this week! Continue to sign up for your sessions in advance so that we can best prepare the workouts for you! Join us on January 26 at 12:30 PM for our Goal Setting Lunch and Learn! You can sign up through our app under special events! 

We offer nutrition consultations with our TransFit dietitian or nutrition specialists! These consultations are personalized to your needs and will provide you with recipes, meal plans, and tips to live transformed with nutrition! You can purchase these sessions on our website HERE and on our app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Who Needs Some Tips on How to Navigate Holiday Parties?! 🙋🏼

Hello sweet friend! 

As we continue into this wonderful season, one of the most challenging things in our health journey can be staying on track when we go to holiday parties. We all know  parties are to enjoy friends, family but also there can be endless amounts of food. People gather and all bring dishes that are so tempting and we often go through a cycle of overeating and then feeling guilt after the party. Friend, let's not so this to yourself this holiday season!  Bring a healthy dish to share and choose wisely! 

Here are a few tips on how to have your best and healthiest holiday season yet.

1. Focus on fellowship with family and friends! You are not there for the food. Yes, there will be a lot of food that only comes once a year but at the end of the day it is exactly that- food. Food was meant to nourish our bodies for service, not tempt us into over-indulgence and lead us to guilt. Go into your party knowing that this party is about fellowship and spending time with the ones you love. 
2. Drink a large glass of water and eat a high-protein snack before the party.Now, you will be satisfied from a healthy snack going into the party and much less likely to reach for empty calories and mindless snacks. I know often people will not eat all day to "save their calories" for the big party or meal, however this leads to over-consumption of foods that are not going to satisfy or fuel you in the long run! Prepare before hand so you can enter and exit this party feeling healthy and nourished. Having victory! 
3. Bring a healthy snack or treat that everyone can enjoy and so you will know you have a healthy option available. Some ideas are: lean meat and cheese trays, fruit and vegetable trays, homemade trail mix or glazed nuts. Below is an easy recipe that you can take that is sure to be a crowd favorite and leave everyone feeling great and not weighed down and guilty! 
4. Keep moving! Stay on track with your fitness goals by continuing to schedule your workouts as usual. Block of these times in your schedule, so you don't skip a workout. When family is town, take walks together! Park further away from stores to get in extra steps! 
5. Begin with the end in mind! Make everyday count! January is only a couple weeks away! Need some extra accountability? We're here for YOU and believe in YOU! The TransFit team wants to see you reach your goals! We want to see you get your $20 back in January at the end of our Holiday Extravaganza! Remember: consistency is key! Remind yourself daily to focus on Jesus the reason for the season. You can't control all of your circumstances, but you can control where you keep your focus-- on Him! 

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Here are some great healthy recipes to take to your next holiday party!

Strawberry Edamame Salad

• 2 cups organic baby spinach
• 1 cup chopped kale
• 1/2 cup chopped strawberries
• 1/3 cup edamame
• Tbsp. goat cheese (or feta or whatever your favorite is!)
• 1/4 cup toasted, chopped pecans

Combine all ingredients together. Drizzle a tablespoon (or two) of your favorite dressing on top. I like a tablespoon of olive oil and balsamic vinegar! Don’t forget to make an extra salad or two for lunches this week!

Fruit Kabobs

Perfect kid friendly healthy snack! Add one marshmallow, strawberry, banana, and grape for the perfect Santa kabob! 

Holiday Grain Bowl 

• 1 cup cooked wild rice
• 1 cup cooked quinoa
• 6 radishes
• 1/2 cup roasted chickpeas
• 1/4 cup roasted pumpkin seeds
• 1/3 cup reduced sugar craisins 
• 2 cups salad greens of choice
• 1 shallot sliced
• Fresh basil
• Pepper to taste
• 1 tbsp green goddess dressing

First, make sure your rice and quinoa are cooked according to package directions. Slice your radishes and shallots. Arrange all ingredients into two bowls. Garnish with basil and pepper. Drizzle with green goddess dressing. 

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Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experienced all of the great fellowship without overindulging. Parties should be filled with laughter, fun and time spent with the ones that you love. 

Now you may be wondering what to do if you do get off track and have one too many pieces or Christmas candy or dessert. Let it go- it is in the past. Clean the slate! Realize that this health journey you are on is not a diet. No friends, this is a lifestyle and sometimes you will face challenges! We encourage you in these times to remember why you started this lifestyle. Think for a second on all of the positive changes you made this holiday season in compared to your last. Think of how far you have come and all the progress you have made. Now with a renewed mind and spirit prepare to have your best and healthiest day tomorrow and drink plenty of water and green tea to help purify your body so you can feel your best! 

You can do this sweet friend! We are praying for you and can't wait to hear all the success that you all have and how God blesses your holiday season! 

Blessings, 

Team TransFit

Need New Recipes and Workouts to Transform Your Thanksgiving?

Good morning sweet friends!

What a high energy week in the studio! Thank you!  Each of you are working so hard and we know that you are excited about the Holiday Extravaganza! With the holidays approaching, you may need this weekend to relax, and enjoy a delicious home-cooked  fall meal (click the link to get some great new menu ideas).  Cherish these times, slow down, and be grateful for the relationships in your life. Family meals are can be a time when you can learn what’s going on in everyone’s lives, when you can spark up a fun conversation, and just enjoy sweet company!

If you are like me, you've already begun to think about all the dishes you will "get" to prepare, events you will be going to, and the "full" (not busy) (yet wonderful!) schedule the next few weeks hold. Amidst all of the "fullness" of the season let's stay focused on our goals and be diligent even through the holidays!  There will be times when we will have a treat that maybe we didn't plan for or a day when we will miss a workout- BUT what is important is that you do not allow that to completely take your eyes off of your goals and your progress. If you put that small slip behind you but get right back on track, you will find that you are even better than before!! Patience and perseverance will be the name of the real holiday game!! 

Give each day your best in body, mind and spirit as you seek to become healthier and follow the Lord more each and every day! 

As you prepare for Thanksgiving, here are a few GREAT tried and true recipes from our amazing friends at Fire & Flavor that you can prepare for your family and guests. These dishes are DELICIOUS and so good for your body. You will be left satisfied and not have the miserable fullness that we have all experienced! Treat your body right this Thanksgiving and IT will be thankful!! 

Check out these great recipes from our client Gena Knox and her company Fire and Flavor!

Spice Rubbed Apple Smoked Turkey

Prep Time:  30 minutes + brine time

Cook Time:  About 2 ½ hours

Yields: 8 servings

Ingredients:

• 1 - Fire & Flavor Turkey Perfect Herb or Apple Sage Brine Kit (with bag)
• 12-pound fresh turkey, neck and giblets removed
• 2 large aluminum roasting pans
• 12 whole carrots
• 3 tablespoons canola oil
• 2-3 tablespoons Fire & Flavor Turkey Rub
• Cotton string for tying
• Fire & Flavor Premium Lump charcoal
• 5 cups Fire & Flavor apple wood chips, soaked

FIRST  The day before cooking turkey, prepare brine according to package directions. Place turkey, breast side down in brining bag set inside an ice filled cooler.  Pour prepared brine and ice water over turkey.  Seal bag making sure to press out any extra air.  Brine for 12 hours or 1 hour per pound of turkey. 

NEXT  Remove turkey from brine, pat dry, but do not rinse.  Allow turkey to sit at room temperature for 30 minutes before smoking.   Prepare charcoal grill for indirect heat (if using a Big Green Egg use deflector plate) and heat to 325°F. Double stack aluminum trays and line with carrots.  Place turkey on top of carrots and brush with oil; rub with Turkey Rub making sure to coat all sides.  Tie turkey legs together with cotton string and tuck wing tips under. 

LAST  Add 2 cups of wood chips to charcoal and place turkey over indirect heat.  Close lid and cook for 1 hour.  Add additional wood chips and, if necessary, more coals to keep grill heated to 325°F.  Close lid and continue cooking turkey until meat thermometer inserted in thickest part of breast registers 165°F (cooking time is usually about 12 minutes per pound of turkey).  Carefully remove turkey and pan from grill and let rest for 30 minutes before carving. 

You can brine your turkey a day or two in advance.  Place brined turkey on rimmed baking sheet and refrigerate, uncovered) for up to 24 hours before cooking.   

Wheatberry Salad with Brussels Sprouts, Dried Cherries, and Pecans

This salad is delicious served warm or room temperature and leftovers are perfect over a salad.  If you want to make ahead, toss bacon, pecans and sprouts just before serving. 

Prep Time:  20 minutes

Cook Time:  1 hour
Yields:  8 servings

Salad:

• 4 cups water
• 3 cups low-sodium chicken stock
• 2½ cups wheat berries
• 1 teaspoon salt
• 2½ tablespoons olive oil
• 2½ tablespoons lemon juice
• 1/3 cup dried cherries
• 1/3 cup toasted pecan halves, roughly chopped
• 3 strips bacon, crumbled

Sprouts:

• 1¼ pounds Brussels sprouts, trimmed
• 1 tablespoon olive oil
• 2 teaspoons Fire & Flavor Chicken Rub

FIRST  In a large stock pot, bring water and stock to boil.  Add salt and wheat berries, reduce to a simmer, cover, and cook for about 45 minutes or until berries are tender, but still have a bite.  While berries are cooking, combine lemon juice and olive oil and set aside.  Drain berries, toss with half of dressing; set aide. 

NEXT  Preheat oven to 425°F.  Halve or quarter Brussels Sprouts, depending on their size.  Spread in an even layer on a rimmed baking sheet coated with oil.  Drizzle sprouts with oil and sprinkle with Chicken Rub.  Toss and spread in an even layer, cut sides down.  Roast for about 20 minutes, until edges are brown and crispy, tossing half way through.  Remove from oven and combine with wheat berries. 

LAST  Toss wheat berries with cherries, pecans, bacon, and remaining dressing.  Season to taste with salt and freshly ground black pepper.  Serve room temperature or warm!

Roasted Delicata Squash and Arugula Salad

We love this fall harvest salad with almost any meal.  Delicata squash is easy to slice and roast and adds a slightly sweet, but hearty element to any salad.

Prep Time:  15 minutes
Cook Time:  30 minutes
Yields:  6 servings

• 3 medium delicate squash (about 3 pounds)
• 2 teaspoons brown sugar
• 1 tablespoon olive oil
• 8 cups baby arugula
• 3 ounce fresh goat cheese, crumbled
• ½ cup pomegranate seeds
• ½ cup toasted pecan halves

Dressing:

• 3 tablespoons sherry or red wine vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon honey
• ¼ cup olive oil

FIRST  Preheat oven to 425°F.  Cut squash into ½-inch slices and scoop seeds out with a spoon.  Coat two rimmed backing sheets with a little olive oil.  Toss squash with brown sugar and oil and spread in a single layer on baking sheets.  Roast for 25-30 minutes, until both sides are golden brown, flipping until half way through.

NEXT  While squash are roasting prepare dressing.  Whisk vinegar, mustard, honey, and oil; season with kosher salt and freshly ground black pepper.

LAST  Toss arugula with enough dressing to coat.  Arrange in a large, shallow bowl or platter and top with squash rings, cheese, pomegranate seeds, and pecans.  Serve immediately.

In addition to these excellent recipes, check out some of our favorite at home workouts! You can find workouts and workout videos on our website HERE and videos on YouTube HERE! We hope that you will check them out and use them during the holidays! 

Continue to honor your body this weekend by putting in-season, nutrient-dense vegetables on your dinner plate! We would love to have you sweat and get those muscles toned before the game, join us 8 AM on Saturday morning! You can find more recipes, workouts, and inspiration on our TransFit app! 

Next week we will be open Monday, Tuesday, and for two sessions on Wednesday! We will be CLOSED Thursday and Friday, but open for session on Saturday morning!

Wednesday will be the LAST day to weigh in for Holiday Extravaganza! The pot is HUGE this year but our hope is everyone will get their money back in January! We have amazing prizes for the top 20 biggest losers! 

 Check out our new SPECIAL LIMITED -TIME Transformational Holiday Bundle with three of our favorite eBooks. Check out how you can transform in body, mind, and spirit over the holidays HERE! 

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Try a New Healthy Dinner Recipe from our NEW Registered Dietitian: Kaeti Shurling

Happy Monday, sweet friends! A new week and a fresh start! Get excited about the energy in the air with the AthHalf marathon here this weekend and our lululemon POP Up Shop! Our TransFit staff will energize youwith strong body mind and spirit workouts in the studio all week! 

We are thrilled to introduce you to our new registered dietitian Kaeti Shurling!

Kaeti will be sharing new healthy recipes for you and will be taking new nutrition clients Mondays, Wednesdays, and Fridays in the TransFit Studio. 

Kaeti Shurling MS, RD, LD is the registered dietitian behind KaetiRD, a nutrition counseling practice and Perfect Portions LLC, a healthy, prepared meal service.  Kaeti graduated from the University of Georgia in 2013 with a degree in Dietetics and went on to obtain her Masters of Nutrition Science at the University of Alabama at Birmingham in 2015.  While working in the clinical nutrition field for almost 3 years, her entrepreneurial nature and enthusiasm for proper nutrition education did not fade.  After moving back to Athens in March of 2017 she decided she was ready to help a new population meet their nutrition goals.  Kaeti's nutrition counseling techniques and Perfect Portions work hand-in-hand to help her clients comprehend the reality of good nutrition, but also to act on it by fueling themselves and their families with healthy meals.  Kaeti is fully devoted to helping clientsreach health & nutrition goals through small changes and accountability.  

We are so excited to welcome Kaeti to the TransFit Team!

Kaeti Shurling

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Here is an amazing recipe from Kaeti that we wanted to share with you-

Grilled Mediterranean Turkey Meatballs

Ingredients

FOR THE TURKEY MEATBALLS

• 1 pound ground turkey meat , 95% lean
• 1/3 cup plain panko crumbs or plain bread crumbs
• 1/2 cup crumbled fat free feta cheese
• 1/2 cup chopped STAR Reduced Sodium Pimiento Stuffed Olives
• 2 green onions , cut into thin slices (trim the tops and ends and discard)
• 3 garlic cloves , minced
• 1/4 cup chopped fresh parsley
• 1 teaspoon Italian seasoning
• salt and fresh ground pepper , to taste
• 1 large egg, lightly beaten

FOR THE SKEWERS

• 8 to 10 bamboo skewers
• green , red, and orange pepper, cut into 1-inch squares (I use the mini bell peppers)

Instructions

1. Heat a grill to medium-high.

2. In a large mixing bowl combine turkey meat, bread crumbs, feta, olives, green onions, garlic, parsley, Italian seasoning, salt, pepper and egg; mix well to combine.

3. With moistened hands, shape mixture into 16 meatballs, about 2 inches in diameter.

4. Thread the meatballs and peppers alternately onto skewers.

5. Lightly oil the grates of the grill.

6. Place the meatball skewers on the grill and cook for 12 to 15 minutes, rotating about every 3 minutes to cook evenly. Meatballs should be just cooked through, but not overcooked.

7. Serve warm with Garlic Yogurt Sauce 

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We can't wait for you to meet Kaeti! You can book sessions with Kaeti for nutrition consultations on our app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Come join us today and tomorrow at the studio for awesome sessions and to check out the pop-up shop with Lululemon featuring their new fall line! Lululemon will be in the studio from 8-11 AM! 

Blessings, 

Team TransFit

Need a Favorite, New Pumpkin Recipe?! 🎃😋

Sweet friends, Happy Fall - officially!  It is that time of year again! Even though this week it has been 90 degrees in sweet Athens GA! Whhoooohhh we have been sweating in the studio! Halloween is right around the corner and we know what that means- LOTS of pumpkins!! It's still a little too early to carve pumpkins for Halloween, so we decided to get in the fall spirit by incorporating other forms of pumpkin in our lives! This is great news because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well!  

Pumpkin puree contains more than 700 percent of the daily value of Vitamin A based on a 2,000-calorie diet. Vitamin A helps support cell reproduction, vision health, immune function, bone health, healing and fetal development. Also, pumpkin puree provides 39 mcg of vitamin K per cup to help with blood coagulation and potentially protect against osteoporosis.

One cup of pumpkin puree provides more than 500 mg of potassium, more than you get in one banana. Also, pumpkin puree contains 7 grams of fiber per cup.

Pumpkin's orange color is a clue to its high antioxidant content and source of beta carotene. Pumpkin puree also provides vitamin C, an antioxidant that supports tissue repair and immunity, as well as vitamin E, which fights disease-causing free radicals in the body.

We had fun this past weekend testing and tasting lots of delicious, but healthier versions of some traditional fall favorites! Here are some of my family's favorite recipes to start your pumpkin season in a delicious and healthy way!

Porter's Favorite Pumpkin Bread

Ingredients:

• 1 cup light brown sugar
• 2 large egg whites
• 1 cup pure pumpkin (you can use canned organic pumpkin)
• 1/3 cup Coconut Oil (melted)
• 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 & ½  teaspoon baking powder
• 2 teaspoonsground cinnamon
• ½  teaspoon ground nutmeg
• 1/2 teaspoon baking soda
• ½ teaspoon salt

Directions:

1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.
2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

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 Pumpkin Protein Greek Yogurt Parfait

Ingredients

• 1 Cup Greek Plain Yogurt (I use FAGE 2%)
• 1/2 Cup Organic Pumpkin Puree
• 1/2 Tsp Cinnamon
• 1/2 Tsp Vanilla Extract
• 1 Tsp Honey or 2 drops of stevia
• 1/2 Cup Quick & Easy Granola

Directions:

Mix 1st five ingredients together, add granola on top and extra cinnamon to taste! Enjoy a delicious fall protein packed meal! 

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Pumpkin Energy Bites

Ingredients: 

• 1 1/4 cups old-fashioned rolled oats
• 3/4 cup peanut butter (or other nut butter of choice) 1/2 cup pumpkin puree
• 1/4 cup ground flaxseed
• 1/4 cup honey
• 1/2 cup dark chocolate chips (optional!)

Directions:

Combine ingredients in medium bowl. Cover and refrigerate up to two hours. Remove from fridge and roll into 1-inch balls and place on baking sheet lined with parchment paper. Refrigerate balls for another two hours. Energy bites are perfect for healthy treat at a party or can be stored in air-tight container in the fridge for snacks during the week! Enjoy! 

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We hope that you will enjoy these healthy recipes this fall! Let us continue to give our best and  grow stronger in body mind and spirit.  Scripture reminds us how each hour is an opportunity and each moment is precious- so let us dedicate every moment of this next week to living a healthy, dedicated and Christ-like life for His glory! Our TransFit Team is praying for you, sweet friend!

Come join us next Monday and Tuesday for the Lululemon pop-up shop from 8-11 AM on Monday and 8-10 AM on Tuesday for their new fall collection! We are so excited and hope you can come join us for a session and some shopping!  

 Blessings, 

Team TransFit

Back to School Dinner Recipes 🙋🏼

Sweet Friend, 

We want to encourage you to finish August strong! Make the most of this last week in August and find time for movement each day! We will be excited to see your August ACTIVE Calendar on Friday to be entered to win a FREE month of sessions!

School is back in session and we realize your schedule is filling up! The secret weapons to success in reaching your whole body health goals is planning, prepping, and praying! Try to carve out time to plan ahead for your week so that you can meal plan and set aside time to schedule in your exercise and to have reflection time! We want to help you feel organized and start the school year on a positive, healthy note. In order to help you meal plan, we are sharing recipes for a delicious, healthy full meal for dinner that everyone will love! Add these new recipes to your meal plan this week! 

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Broiled Salmon with Marmalade-Dijon Glaze

Ingredients:

• 1/2 cup orange marmalade
• 1 tablespoon Dijon mustard
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/8 teaspoon ground ginger
• 4 (6-ounce) salmon fillets
• Cooking spray

Directions:

Preheat broiler. Combine first 6 ingredients in a small bowl, stirring well. Place fish on a pan coated with cooking spray. Brush half of marmalade mixture over fish; broil 6 minutes. Brush fish with remaining marmalade mixture; broil for 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Enjoy! 

Superfood Brussels Sprout Slaw with Pecans and Apples

Serves 8 (3/4 cup each serving)

Ingredients:

• 1 pound Brussels sprouts
• 5 tablespoons extra-virgin olive oil
• 1 tablespoon lemon zest
• 1/4 cup fresh lemon juice
• ¼ cup Rice or Tarragon Vinegar
• 1/2 teaspoon crushed red pepper
• 1 diced Granny Smith apple
• 2 ounces shredded Parmesan cheese
• 1/3 cup toasted and chopped pecans
• 1 teaspoon kosher salt & pepper

Directions: 

Thinly chop 1 lb. Brussels sprouts using a food processor (or pulse the blender) until Brussels are chopped finely. They should be finely chopped like coleslaw. Transfer chopped Brussels sprouts to a large bowl. Add 5 Tbsp. extra-virgin olive oil, 1 Tbsp. lemon zest, 1/4 cup fresh lemon juice, ¼ cup Vinegar, and 1/2 tsp. crushed red pepper; toss to coat. Add 1 diced apple, Parmesan cheese, 1/3 cup toasted and chopped pecans, salt and pepper; toss to coat. Let stand 5 minutes to allow the Brussels sprouts to wilt slightly. Enjoy! 

Roasted Apples and Sweet Potatoes

Serves: 5-7

Ingredients:

• 3 sweet potatoes, chopped or cubed
• 2 pink lady apples, seeded and cubed
• 2 TBSP melted coconut oil
• 1 tablespoons finely chopped fresh rosemary
• salt, to taste

Directions:

Preheat oven to 400 degrees. Cube sweet potatoes and apples and place on a foil lined baking sheet. Pour coconut oil over the sweet potatoes and apples along with rosemary and salt. Toss with hands to fully coat. Place in oven and bake for 35-40 minutes or until sweet potatoes are soft and cooked through. 

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We have another amazing resource for you and your whole body nutrition and health! Perfect Portions is run by registered dietitian, Kaeti Shurling. Kaeti is dedicated to preparing healthy, well-balanced meals for your family in portions perfect for most. The portions are smaller than we are used to, but in most cases provide just what we need! NOTE: Our meals may not be large enough for growing children, athletes or those with rapid metabolisms. Keep in mind for your family, and remember to order extra portions for those who need it. Meals are served up Monday-Thursday of each week! For more information, you can find more information on Kaeti's website HERE! 

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We hope that you enjoy these new recipes! Send us a picture, if you cook these recipes! If you would like to meet with one of our nutrition consultants, Katie Woodall or Caroline Ward, or purchase a month's worth of healthy family meal plans, recipes, and shopping lists please email us to set up an appointment or purchase it on our app! 

Also, check out our new and updated website! You can find more recipes and workouts under the HEALTHY LIVING tab! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

A Healthier Super Bowl Party!

Happy Thursday, friends! 

What an amazing start to February! We are so proud of each of you who tried the TransFive challenge. Stay motivated! We are almost finished! You can do anything for 5 days! If you did not join us this week, it is not too late to start. You can find our TransFive eBook HERE! The PDF format will be on the TRANSFORM section of the website if you would like to print the guide!

We are so excited for the Super Bowl this Sunday! Whoever said that you have to sacrifice taste to eat healthy has clearly never tried these snacks before! Here are three of our healthy favorites! 

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Black Eyed Susan Salad

Ingredients: 

• 16 ounces of black-eyed peas (or a 15 ounce can of no salt added black beans)
• 1 10 ounce package of frozen corn kernels (use fresh if in season)
• 2 tablespoons chopped pimento peppers
• ½ cup diced celery
• 2 tablespoons minced onion
• ¼ cup apple cider vinegar
• 2 tablespoons Worcestershire sauce
• ½ teaspoon garlic salt
• ½ teaspoon pepper
• ¼ cup olive oil

Directions: Combine the black-eyed peas (or black beans), corn, pimentos, celery, and onion in a mixing bowl; set aside. In a separate bowl, whisk together the vinegar, Worcestershire sauce, garlic salt, and pepper. Slowly whisk in the olive oil until the dressing emulsifies. Stir the dressing into the vegetables until evenly coated. Refrigerate 4 hours to overnight before serving.  Serve with celery, carrot chips, or on top of a salad! 

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Mozzarella, Cherry Tomatoes & Basil Skewers

Arrange little skewers with marinated mozzarella, cherry tomatoes and basil – drizzle with a little balsamic vinegar! Delicious, easy and beautiful!

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White Chicken Chili

Ingredients:

• 1 32-ounce box chicken stock(organic)
• 3 cans white beans, left undrained(use all different types to add variety)
• 5 cups cooked chicken (rotisserie or boiled)
• 1 16-ounce jar salsa(use fresh salsa-- this the key)
• 1 8-ounce block pepper jack cheese, grated
• 2 teaspoon ground cumin
• 2 cloves garlic, minced
• Black or white pepper to taste
• 1/2 cup finely crushed corn chips (optional, if you like your chili thicker)
• Sour cream or plain greek yogurt, for garnish
• Avocado & cilantro & lime for toppings

Yields: 6 servings

Preparation: Place all ingredients except the corn chips in a crockpot. Cook 4-6  hours on low. Stir in cheese the last 15 minutes until melted. Chili may also be cooked on the stovetop over medium-high heat -- stir in cheese in last until melted. When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips and other toppings.

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Ladies, let's keep up the hard work! Let's make this our best February! TransFive ladies, you can do it! We are almost finished with the no sugar challenge. You will feel refreshed and revived after completing this challenge. We are so proud of you! Come join us today for our Live TransFormed Bible Study at 12:30 in the studio! You can sign up on our app HERE!

Come join us for our new 6:00 PM sessions on Tuesdays and Thursdays! Middle School Girls Sessions will be Monday and Wednesday at 4:30. Please sign your daughter up on the app! 

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

Blessings, 

Team TransFit

Try These Holiday Tips to Feel Your Best This Christmas!

Happy Tuesday, ladies!

As we continue into this wonderful season, one of the most challenging things in our health journey can be staying on track when we go to holiday parties. We all know that these parties come with friends and family, but also endless amounts of food. People gather and all bring dishes that are so tempting and we often go through a cycle of overeating and then feeling guilt and shame after the party. Friends, let's not do this to ourselves this holiday season! Here are a few tips on how to have your best and healthiest holiday season yet! 

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1. Focus on fellowship with family and friends!

Of course, when we think about holiday parties, we think about food. Enjoy yourself, but remember, it’s not all about the food!

2. Keep moving!

Stay on track with your fitness goals by continuing to schedule your workouts as usual. Block off these times in your schedule so you don’t skip a workout. When family is in town, take walks together! And park further away from stores to get in extra steps!

3. Bring a healthy dish!

Unsure about what you’ll eat at a party? One way to be prepared is to bring a healthy dish (or two!) Fix a large salad and serve it in a festive Christmas bowl. Arrange fresh fruit or vegetables in the shape of a Christmas tree!

4. Eat smart!

Make sure you’ve eaten normally throughout the day so when you arrive at a party, you’re not starving! Remember TransFit’s favorite saying, “Everything in moderation!” Save those splurges for your favorite holiday treats instead of wasting calories on those store-bought holiday cookies or candy! Stay hydrated throughout the day as well (minimum 64 ounces!) When fixing your plate, choose a lean protein and select green vegetables when available. Pack healthy snacks, like 100-calorie packs of nuts or Kind bars, when shopping or traveling so you’re less tempted to pull through a drive-thru.

5. Begin with the end in mind!

January is only a couple weeks away! Need some extra accountability? We’re here for YOU and believe in YOU! The TransFit team wants to see you reach your goals! We want to see you get your $20 back in January at the end of our Holiday Extravaganza! Remember: consistency is key! Remind yourself daily to focus on portion control and exercise!!

Here is a great salad to take to Holiday parties! 

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Spinach, Pear & Feta Salad with Pecans & Pomegranate

·      10oz Fresh Spinach

·      2 Pears, sliced

·      1/2 cup Pecans, toasted, chopped

·      1/2 cup Feta, crumbled

·      1/4 cup Pomegranate Airls

The Pine Pecan Vinaigrette

·      1/2 cup Pecans, toasted, chopped

·      1 pint Cider Vinegar

·      1/2 pint Sherry Vinegar

·      1 tsp Whole Grain Mustard

·      1/2 tsp Brown Sugar

·      1 1/2 pint EVOO

·      Salt & Pepper pinch

·      Chili Flake pinch

·      2 tbsp Fresh Chopped Parsley

 In a large mixing bowl whisk all ingredients or in a large dressing jar with a lid, mix all ingredients and shake. Keep in refrigerator.

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Friends, it is time that we break free from the cycle of holiday over eating. Parties should be filled with laughter, fun, and time spent with the ones that you love. Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experience all of the great fellowship without any guilt or shame in overindulging. 

Now you may be wondering what to do if you get off track and have one too many pieces of Christmas candy or dessert. Friends, do not let any sort of guilt enter your mind! Let it go- it is in the past! Clean the slate! Realize that this journey you are on it not a diet. No friends, this is a lifestyle and sometimes you will face challenges! I encourage you in these times to remember why you started this lifestyle. Think for a second on all of the positive changes you made this holiday season in compared to your last. Think of how far you have come and all the progress you have made. Now with a renewed mind and spirit prepare to have your best healthiest day tomorrow and drink plenty of water and tea to help purify your body so you can feel your best! 

TransFit Holiday Schedule: open this week (December 12-17), open Monday-Wednesday next week (December 19-21), and will open back up Tuesday, January 3, 2017

Don't forget to get your friends and family gift cards! You can pick them up in the studio or purchase them HERE!

You can do this friends! We are praying for you and can't wait to hear all the success that you have and how God blesses your holiday season! 

Blessings, 

Team TransFit