Client Spotlight You Don't Want to Miss!

Sweet friends! 

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

Top Five Superfoods For Your Bones:

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

Marilyn Nutter, Molly Efland, Ba Steedman

Molly's story about living transformed:

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

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

Baked Apple with Yogurt and Nuts

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

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

 Ba's story about living transformed:

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

Marilyn's story about living transformed:

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

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

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

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

Blessings, 

Team TransFit

10 Ways To Get Your Family Healthy This Spring!

Happy Spring, sweet friends! 

Can you believe we are halfway through March?! Remember to keep up with your March Calendar Challenge of being ABSolutely motivated daily! Amazing client Molly Efland won our February Challenge and gained one month of free sessions by completing her February calendar! Get your family into the challenge too- even if you start today by committing to finishing March strong!

Today, we want to encourage you and help your family make better decisions to live a healthier lifestyle one day at a time! Yes, we know it is challenging to find a meal that pleases everyone and so hard to get the kids moving some days but here are

10 ways we hope to inspire you!

10 ways to get your family healthy! 

1. Set an example!

Your kids and other family members are watching you — when you take time out of your day to exercise when you choose an apple over a bag of potato chips when you refill your water bottle when you choose steamed veggies over french fries. They’re watching! And though we aren’t always perfect in our choices, we can make a big impact on our family with all the small choices we make day in and day out!

2. Feed your family what you’re eating!

Instead of fixing your family a separate meal, serve them the same foods you’re eating but add in one food on their plate that they will eat and like. If you’ve baked fish with steamed veggies and rice for yourself, don’t hesitate to put the same foods on their plates. Add in some fruit on the side that they can nibble on! They might not be as excited as you are about your healthy meal, but don’t let that discourage you. And don’t give up! Even if they aren’t thrilled about this meal the first time you offer it to them, offer it to them again…and again! 

3. Offer incentives.

Kids love sticker charts, $5 gift cards,  and earning rewards! Use an incentive that motivates your kids. We have tried earning “stars” for every new food our kids try. Once they earn 10 stars, they get a $5 gift card to Target! It works, and they get very excited! Rewards don’t always have to come in the form of sugar!

4. Take them grocery shopping.

It may not be your idea of fun, but we encourage you to get the whole family involved in grocery shopping! Let the kids pick out the produce! Or let them try using the scales to weigh the vegetables you’re purchasing — any way to get them excited about new fruits and vegetables! Helping you at the store might be another way for them to likely try the foods they (not you!) put in the cart.

5. Let them help you in the kitchen!

If everyone has a helping hand in dinner, it might encourage them to eat what they’ve worked so hard to prepare! Even if it’s washing fruit and vegetables (or if you’re comfortable, they can chop, too), give them a specific task!

Put them in charge of re-filling snack baskets. If you have the snack-sized Ziplock bags, they can pre-portion out their snacks for school, too!

6. Use meal planning charts!

Instead of you sitting down to plan out your families’ meals alone each week, enlist your help from your family! This would be a great opportunity to talk about the fruits and vegetables that are currently in season and let them pick which ones they’d like along with the main dish. And once it’s on the chart, there’s no fuss about breakfast, lunch or dinner — it’s already been discussed and planned! Another bonus: you’re organized for the whole week! This will simplify grocery shopping as well!

7. Let your kids help prepare their own lunch boxes.

Make it fun — use shapes and a variety of colors. Cut their sandwiches, cheese, and fruit into different shapes. Mix it up with color, like green cucumbers, red strawberries, orange carrots or yellow bell peppers. And send healthy dips to go along! Try finding a yogurt-based Ranch for dipping, hummus or peanut butter. Use muffin cups to separate foods and add color. You could also roll up sliced turkey with cheese and add a toothpick!

8. Make exercising fun!

Exercise doesn’t have to be a chore. Get a stopwatch and have a relay race or see how many jumping jacks they can do in 1 minute! Get out the jump ropes and hula-hoops. Turn on some fun music and have a dance contest! If the weather is nice, ask them to join you for a jog! Sign up for family races or 5k events that have a Family Fun Run. Let them see you honoring your body through exercise! Most likely, if your kids see you on the floor doing push-ups, they’re going to want to join in! And if not, ask them — that might be all it takes is an invitation from you!

9. Have patience.

Just like in your journey to a whole body transformation, it takes time for their bodies and minds to adjust to new habits. Changes don't happen overnight. Extend extra compassion, love, and patience to them. Eventually, they will enjoy time in the kitchen, trips to the grocery store and exercising with you.

10. Praise!

We all need affirmation and encouragement in our lives. They need to hear from us, “Great job!” or “I am so proud of you!” So any chance you get, take it! Tell them, show them, affirm them every single day!

We encourage you to help motivate your family to have a healthier lifestyle! We believe in you and know you can do it!

Another place to find tips and healthy recipes are in our, Healthy Families Handbook eBook. You can purchase it HERE! This is a great resource to use when it comes to better whole-body health for your family!

If you plan a meal with your family or get in a family workout, please send us a picture! We would love to see what you and your family do! If you have any questions, please email us at transfitathens@gmail.com. 

Please join us this coming Thursday night 6 PM for a fun, free, community workout event benefiting HOPE 139! Sign up on the app to reserve your spot (limited number available).

Blessings, 

Team TransFit

Inspiring Generations of Women- Spotlight on Amazing Middle School Girls!

Hello Sweet Friends!

Today, we have the joy of hearing from one of our amazing Personal Trainers, Katie Lord, who supports our amazing middle school girls! She adores these middle school girls and comes alongside them to provide encouragement, support, care, and hope as they learn about whole body health! We are so thankful for Katie and our middle school girls who are learning what it means to live transformed! 

Think back to your years in middle school. What thoughts come to mind? Are all of your memories positive, or like me, do you also remember a lot of awkwardness and feeling uncomfortable with your body! I wish someone had come alongside me during middle school to offer encouragement and guidance in how to take care of my body and be confident in how God made me! 

At TransFit, we aspire to do just that for this generation of middle school girls through the TransFit Girls sessions! We teach the girls about whole body health and help them to love their bodies! We hope to empower each girl to be confident in who they are and know that they are beautiful, strong, and unique! 

In the 55 - minute TransFit girls session, we focus on making exercise enjoyable, learning how to correctly perform exercises, and the importance of nutrition and faith. Each week, the girls engage in an energizing and fun workout along with a cooldown time with stretching and inspiration. Some weeks the girls also complete simple crafts or hear a guest speaker that relates to the weekly theme. We help the girls set attainable goals each month and encourage them to stay committed to reaching those goals! We want the girls to give their best not just in the workout, but in everything they do! 

It is such a blessing to spend time with the middle school girls each week and teach them about living transformed! The girls have a blast during the workout! They work hard, all while smiling, laughing, and making new friends. God is changing the hearts of this generation of middle school girls! He is helping them to be confident, strong young women who are lights of kindness, love, and hope to the other girls in their community! Middle school is such an important stage in a young girl's life, and we pray that each of the girls finds inspiration to live transformed - body, mind, and soul. 

It is an honor and joy for us to welcome these sweet middle school girls into the studio. We are so thankful for the joy, sparkle, laughter, and energy each of these girls brings each Wednesday afternoon! If you know someone who would like to join us for our middle school girls session, they can sign up on our FREE app. The middle school girls sessions meet on Wednesday's from 4:30-5:30. We would love for your daughter or friend to join us! 

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

Blessings, 

Team TransFit

Need a LIFT in Your Spirits This Week? NEW Session Added 11:30 Monday's!

Happy Sunday! 

We are all ready for a great new month of March! HOPE is in the air! Start your Monday with us at TransFit and lift your spirits! 

The new TransUpLift session will begin tomorrow (Monday) at 11:30.

TransForm your Body- Elevate your Spirit- Renew your Mind! 

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. 

We are excited to announce our March Lunch and Learn date! Mark the calendar for March 8 at 11 AM! We will meet at The National and hear from master chef, Peter Dale. We will enjoy a delicious and healthy Power Lunch, learn about the nutritional components of the power lunch, how to cook this fabulous lunch, and gain some insight on how to make your own healthy lunches at home with some of Peter's favorite recipes! You don't want to miss this! Sign up on our FREE app under SPECIAL EVENTS! The cost is $20 and it includes the power lunch, drink, and tip! 

If you need some ideas while meal prepping, check out our website under the HEALTHY LIVING TAB! Don't forget about our March Recharge Nutrition packages! You can find more details on our past blog and under SERVICES on our website! 

Sign up for our new TransUpLift session, Lunch and Learn, and other sessions on our FREE app! We hope to see you this week! Come join us! 

If you have any questions, email us at transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Need a March Recharge? New Accountability Nutrition Packages!

Ladies, 

We hope that you read our blog yesterday about a new HOPE in March and the new ministry we are supporting, Hope 139 house, Inc! We are so excited to partner with Shelley and her ministry. 

We want to introduce our Nutrition Packages that we will offer this month! We encourage you to purchase them TODAY because it will provide you accountability throughout the month! Each package is different and is meant for you to choose the one that is best for YOU! We hope that you will take advantage of these packages and kick-start your nutrition this month! We want to provide you with accountability! Each package price shown below is a weekly price, but we encourage you to purchase the full package that will allow you to commit to nutrition and accountability for 4 weeks! 

March Recharge Package ($50 weekly, $200 (4-week minimum)

• Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration

March Recharge Package Elite ($75 weekly, $300 (4-week minimum) 

• Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration
• Weekly meal plan, recipes, shopping list

March Recharge Package Platinum ($100 weekly, $400 (4-week minimum)

• Accountability with nutrition by food journaling daily and in person or phone check-in, once DAILY
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration
• Weekly meal plan, recipes, shopping list
• 1-1 consultation at beginning and end of the month to set specific goals, assess progress and maintain accountability 

We want to invite you to our Lunch and Learn on March 8 at 11 AM! We will hear from Chef Peter Dale from The National and learn about the Power lunch, plus recipes you can try at home! We will also hear from Kaeti Shurling, our dietitian and Shelley Tanner, as she shares about her new ministry, Hope 139! We hope that you will join us! Sign up on the app under SPECIAL EVENTS! 

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

Blessings, 

Team TransFit 

BIG Things Happening at TransFit As We Have New HOPE In March!

Happy March, sweet friends! 

Yes! March is here! A new month and a fresh start and Spring is in the air!  This month at TransFit we are so excited to announce some BIG changes happening at TransFit! New sessions, new trainers, revived workouts, focused nutrition packages, and a new focus for outreach in the community! We are focusing on the word HOPE for March and how we can best serve you and others. One of our very own personal trainers, Shelley Tanner, has started her own non-profit organization called Hope 139. Hope 139 is inspired by Psalm 139.

Shelley Tanner had a God-sized dream to create a ministry to support women who are less fortunate. She has started Hope 139 House, Inc. TransFit is partnering with Hope 139 House to transform all types women by donating a percentage of our retail profit to support this amazing, new ministry. We also would love to get our incredible TransFit community of inspiring women (you) involved in supporting this ministry. What an amazing opportunity for us to continue to lift up women less fortunate in this community!  Encouraging others inside and outside of the TransFit studio! Check out the information below to learn more about Hope 139 and the plans and needs for the ministry! 

Mission: 

Hope 139 House, Inc. is a 501 (c)3 non-profit incorporation seeking to provide housing and support for women in crisis pregnancy and parenting situations.  This maternity and second chance home will provide hands-on training in many areas through a Christ-centered environment so that mother and baby have a better chance of staying together as a family unit and having hope of a beautiful future together.

Plans for the Home:

• Provide adequate, comfortable housing for up to 16 women in crisis during or after pregnancy through maternity home
• Housing for women and their young children for those at-risk of being separated due to various individual circumstances in the second chance home
• Lessen the strain on the foster care system by providing women with alternatives to their current situations, where mother and child can remain together under supervision, implementing a plan for behavior change. 
• Both mom and child will experience the extravagant grace and love of Jesus Christ and be forever changed by Him

Services Provided:

• Education- traditional and skills training, GED
• Bible study
• Parenting and life skills training
• Counseling services through partnerships
• Mental and physical healthcare needs
• Career training
• Behavior modification strategies

Current Needs

• Prayer
• A building for the home
• Funds
• Staff
• Van or other vehicle for transportation
• Many other needs for furnishing the home when the building is secured

Ladies, we ask you to join and pray with us as we support this incredible ministry. If you have any other questions or want to learn more, you can contact Shelley at shelley@transfitathens.com. We are so excited to spread HOPE this month! 

MARK YOUR CALENDAR for our Night of Hope Community Workout Event! This event will be on March 22 at 6:00 PM! It is a FREE workout where we will sparkle, celebrate, and fellowship together while supporting Hope 139! We are so excited and hope you will join us! You can sign up on our FREE app HERE! 

We are offering three different March Recharge Nutrition packages! These packages will provide great accountability throughout the whole month! You can find them under SERVICES on our website HERE or purchase them on the app! 

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

Blessings, 

Team TransFit