Light Your Fire In June❤️‍🔥🧨

Summer of 2022, we are walking into new hope, new change, and fresh possibility in the days ahead. We know we are stronger together and we want to lean in, listen, and learn to be a part of change for the Kingdom of God! This is what we have been training for: to LIVE TRANSFORMED.

When our thoughts are changed: actions change and lives change.

Our TransFit Community strives to love and serve each other fully and be transformed to be more like Christ by the renewing of our minds, daily: Romans 12:2. We are in community to encourage, love, and to pray for one another. We are grateful to walk along side of you in your goals for summer 2022

Yes, it sure is getting hot outside and it's time to turn the heat up in the TransFit studio, your home, your workplace, or vacation destinations! We love the theme we have for the month of June: 

Light A Fire In Me!!!

 This month, our prayer for each of you is to ignite a spark of passion and excitement in YOU for your whole body health journey! Enjoy exercise, eat nutritious foods, drink water, and focus on what really matters in life- what a privilege. We realize many of you are in and out of town for the next two months, but try to get in 2-3 strength workouts and 3-4 cardio workouts each week! Spice up your workouts with our LIVE VIRTUAL Sessions (daily 9:30am) or check out FREE workouts on our  TransFit Athens youtube channel!

To help light your fire, here is Your FREE 8-week Summer Transformation Challenge! You NEED to be a part of this!

Light a Fire in June!!
We want to provide you with this 8-week Transformation Plan that not only challenges you physically but spiritually as well. We will be going through Galatians, Ephesians, and Phillippians together. We are so excited to walk through the next 8 weeks with you. Along with a daily devotion, the challenge also includes travel workouts, recipes, meal plans, and more!

Today print out your Summer Goal Sheet and start filling it in! 💪🏻

High-protein snacks? Yes, please!

High-protein on the go? Yes, please!

Let’s Light a Fire in June! Try a great healthy recipe from our Transformation Challenge. Meet with our Integrative Health Coach Lea Wallace to transform your summer nutrition. 

Sometimes the freedom Summer brings can create a whole lot of chaos when coming to routine meal planning. Get back on track with some of our Spring/Summer meals found in our meal plan! Click the link below to access it!

We love hearing from you! Please continue to give us feedback on times and sessions that work best for you.
We want to be accommodating to the needs and wants of your body, mind, and spirit!

EMAIL CAROLINE@TRANSFITATHENS.COM WITH ANY FEEDBACK!

Want to check out even MORE TransFit workouts? Head over to our YouTube Channel!

Summer is a great time to LIGHT A FIRE with your family! Thankfully, the Athens Half Marathon is coming so soon! On October 23rd, 2022 we will have a team running and would love for you to join us! Linked below is some of our great running plans to get everybody moving, and don’t worry the updated AthHalf plan will be coming next week! Get excited TF family!

Let's relight the flame within! Over the next 8 weeks, challenge yourself to be active every day, increase your water and protein intake & meal prep! Continue working hard this week, getting in your strength workouts and HIIT cardio!

Sign up for all sessions in advance.  Please cancel or reschedule your session within 24 hours so others can get into the sessions they need to transform.

Thank you for all that you do by being such an incredible woman in this community! We are grateful for you!

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

What Should You Eat For a Healthy Snack Today?

Ladies, 

Part of living transformed is taking your healthy lifestyle with you on the road. Packing healthy snacks for mini vacations or business trips don't have to be complicated! Our TransFit Team encourages you to plan and prepare weekly so you're organized at home with your meals. Similarly, taking just a few minutes to prepare a bag with healthy snacks, you're one step ahead while traveling with nutritious options to munch on during your trip! 

Our Team wants to share with you some of our favorites! 

WATER

Pack a large water bottle or several smaller ones. This way you avoid dehydration and your skin keeps its natural glow!

FRUIT

Don't leave fresh fruit behind while you're away! Grab what's left in your fruit bowls, like clementines, apples or bananas.

PROTEIN AND NUTS
Remember, protein helps you feel fuller longer. So you'll want good protein sources. We like Rx bars, grass-fed beef sticks, and raw nuts. And it only takes a minute to measure out 1/4 cup portions of your nuts or trail mix and store in individual snack bags. Yay for portion control!

CREAMER

We appreciate good coffee creamer! : ) Especially, if you're dairy-free these are both great options for traveling. See picture above! 

Some other favorites:

• Dry Roasted Edamame

• Macadamia nuts

• RX bars

• Pistachios

• Vega Protein Shakes

• Nutpods

• Organic Fit High Protein Weight Loss Bar

• Koia 

Once your snack bag is ready, don't forget to pack your running shoes and workout clothes! We want you to plan exercise into your trip! You'll feel energized during your trip, but also when you return home! If you're traveling with family, this is an opportunity for you to spend extra time with them. Whether it's a sweat session in the gym, a round of tennis or golf, a walk on the beach or jog around a new city, we want to encourage you to keep moving!

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

Blessings, 

Team TransFit

Living Transformed on Vacation- Tips from Lisa!

Happy Thursday, friends! 

We are SO glad we were back in the studio this week. Each of you brought so much energy and worked so hard. June is off to a great start! We hope that you are joining us for our Light a Fire in You- Squat Challenge! Remember that completing this challenge each day and turning in your calendar at the end of the month, enters you into the drawing for a MONTH OF FREE SESSIONS! Throughout June, we are excited to share our living transformed on vacation tips and ideas from some of our trainers! This week, we will hear from Lisa and what she has to say about how she lives transformed on vacation! 

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Summer is in full swing at our home and I’m enjoying every minute of it!  We have lots of travel plans and I’m excited to practice healthy living even when on the road.  Meal planning, nutrient rich snacks, and fun filled activities keep us feeling our best when away from home.  

Meal planning while on vacation can help save time resulting in yummy meals and snacks and less trips to the grocery. Packing healthy snacks to bring down to the water or in your backpack while touring the town keeps you feeling your best without any unwanted calories.  Many vacations offer the opportunity for biking, walking, swimming, and other outdoor activities.  Take advantage!!!  Your body will feel great and its an awesome way to spend time with your family.  Don’t forget to keep you water bottle close by!  

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Here is a great High Protein Trail Mix that you can pack for the road and bring down to the beach with you! 

High Protein Trail Mix

• 1 cup lightly salted almonds
• 1 cup lightly salted walnuts
• 1/2 cup sunflower seeds
• 1 cup dried cranberries or blueberries
• 1/2 cup dark chocolate chips (leave chocolate chips out if you will be outdoors) 
• 1 tsp. sea salt
• 1 tsp. cinnamon

**For nut allergies, replace the almonds and walnuts with pumpkin seeds & sunflower seeds!

You can always toast the nuts in the oven at 450 degrees for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place 1/4 cup into snack bags and keep in your snack basket! 

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Thank you, Lisa for sharing with us and encouraging us that meal planning is possible and just as important on vacation! You can always refer to our TRANSFORM section of the website for great recipes and workouts, as well as our FREE app! Look out for our future posts from other trainers, as we share and encourage one another to continue to live transformed on vacation! 

We hope to see you in the studio this week! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Enjoying a Healthy, Joy Filled Easter! 🐣🌸

Easter is coming up, and for many of us that means a big family brunch followed by a massive helping of candy — think Cadbury Eggs, Peeps, and lots of jelly beans. While a few Easter treats are not “TERRIBLE” for you, weighing a basket down with chocolate, caramel eggs, and jelly beans can be the gateway to mindlessly snacking on candy for the rest of the week which, as you know, leads to you & your family feeling sluggish and groggy. Whether you're making a basket for a friend, little one, or someone special in your life, there are definitely some more fun and healthy ideas to sneak in along with a few pieces of candy. 

Our hope for you this Easter will be to enjoy your family and celebrate Christ’s resurrection!  Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! 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! 

Alternative Egg Stuffers

• Money
• Spring clothes
• Bathing suits
• Play dough eggs
• Spring flowers like tulips, dahlias, or lilies.
• Puzzles
• Small toys
• Stuffed bunnies
• Stickers/Tattoos
• Magnets
• Disposable cameras
• Packets of seeds and gardening tools
• Silly Putty (it even comes in its own egg)
• Pastel-colored socks
• coupons for a special outing or later bedtime

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Here are some of our TransFit Team's favorite nutritious Easter snacks to share with your family! We have many more healthy, family friendly recipes - click here.

Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.

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Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.

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Recipe from Fire and Flavor

Grilled Chicken with strawberry feta salsa

Salsa

• 2 cups fresh strawberries, hulled and quartered
• ½ cup finely chopped sweet onion
• 2 tablespoons lime juice
• ¼ cup crumbled feta cheese
• 2 teaspoons olive oil
• 1 avocado, peeled and diced

Chicken

• 1 tablespoon olive oil
• 2 teaspoons lime juice
• 4 (6- to 8- ounce) boneless, skinless chicken breast halves

Directions:

FIRST  In a medium bowl, combine strawberries, onion, lime juice, feta, and oil; set aside. 

NEXTPreheat grill or grill pan to medium heat. In a large bowl, whisk together 1 tablespoon olive oil and 2 teaspoons lime juice and season with salt and pepper.  Add chicken breasts and toss to coat.  Grill chicken for 6 minutes per side or until meat thermometer reads 165° F. Loosely cover chicken with foil and let it rest for 5 minutes.

LAST Add chopped avocado to salsa and season with salt and pepper; toss gently. Top chicken with salsa and serve.

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We pray that you fix your eyes of the resurrection of our Savior this Easter! He is RISEN! We look forward to helping you transform in body, mind, and spirit! 

Blessings, 

Team TransFit