Tips to Make The Second Half of 2018 Your Best!

Clean slate, yes, it's Sunday! Let today be a fresh start for YOU! You can make the 2nd half of 2018 your best! Today, shift your thoughts... focus on being thankful for the body that you have and set a new goal (or two) to ensure you are treating your body with care and respect! Write this goal down, put the goal as a reminder in your phone, and tell a friend- that is how you make your goals become reality! 

One new goal could be to increase the amount of high-quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue,  building and toning muscles, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits and should be consumed as a snacks during the day to fight cravings and help manage weight.

Here are some of our Dietitian, Kaeti Shurling's,  favorites:

• 1 hard-boiled egg- 8g

• 1/2 cup chickpeas- 18g

• 1/2 cup cashews- 16g

• 3 oz of tuna- 25g

Try out these great high protein snacks and start your healthy lifestyle with a delicious, higher protein nutrition plan!

Here is a high protein healthy popsicle to try this week! 

Ingredients:

• 1 1/2 cup – strawberries

• 1 1/4 cup – coconut water

• 1 teaspoon – honey

• 4 teaspoon – chia seeds

• 1 1/2 cup pieces – mango

Directions:
Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in 2 teaspoons of chia seeds. Set aside. Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 teaspoons of chia seeds. Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set. Makes 10 (3 ounces) popsicles. If you have an Ice Pop Maker let it freeze for 45 minutes and then add wooden sticks so they stay in place better and the lid will come off easier.

Additionally, here is one of our favorite workouts you can try today! Add this workout to your week and then enjoy a high protein popsicle after! Let's do it, ladies! 

We hope that this second half of 2018 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2018! If you would like to schedule a 1-1 appointment for nutrition or personal training, you can purchase a package on our FREE app or website, or you can email us at transfitathens@gmail.com. 

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

Blessings, 

Team TransFit

July Client Spotlight You Don't Want to Miss! Diving Into HIS Grace for Transformation!

Sweet friends, 

Can you believe July is almost over?! Each of you has worked so hard this summer! This month our theme was DIVE into GRACE! We made a goal to intentionally dive deep by being more intentional with our bodies, minds, and spirits.  We hope that you felt encouraged by friends, family, and our TransFit community!
 

Today, we have the pure joy of introducing you to one of our amazing clients, Lauren Douglas!

Lauren is an amazing friend, wife, teacher, and overall incredible woman. She radiates light and love and you instantly feel that when she smiles so brightly or gives you the best heart-felt hug! Lauren is genuine, kind, and one of the hardest working women I know! You will love her spotlight as she speaks about giving herself grace though-out this past year. My prayer is that her testimony will inspire you to dive into everything you do with your whole heart, soul, mind, and strength while giving yourself the grace to be uniquely YOU! 

Lauren, like many of our clients, has been exercising diligently through all 9 months of her pregnancy. We all have something these days: an injury, an illness, a hard day, or some type of stumbling block. We are stronger together and when we show up, TOGETHER, we can transform whatever we put our minds to! Let's do this friend! 

Congrats sweet lady! Thank you for giving your all and for inspiring all women that by giving your best one hour, one day at a time you can reach your goals! 

When my husband, Will, and I found out we were expecting our first baby at the end of July I made a plan to keep myself physically and emotionally healthy throughout my pregnancy. It helped to know that what I was doing for myself was having a direct effect on my growing baby. Part of that self-care included extending myself a lot of grace, especially during the first trimester! I found myself extremely tired and nauseous at the end of the day so made a simple goal to maintain one strength based workout per week and go on one walk/run per week. This felt doable without feeling I was over-exerting myself. I started counting afternoon naps as an integral part of my self-care: ). Once I was feeling like myself again I made three goals to focus on. 1) Get in three workouts a week, 2) drink 100 ounces of water a day, and 3) eat greens every day. Again these were achievable and I knew would benefit me and our growing baby boy.

I had a friend encourage me early on to just keep showing up, no matter how many reps you get to in a session or how out of breath you feel, just keep coming back. She promised that I would feel better during pregnancy and once the baby was here. That was some of the best advice! When I showed up to the TransFormer classes I was so encouraged by Caroline, Lisa, Mallory, Katie, and all the women I was working out alongside. So thank you for encouraging me and lifting me up each time I stepped foot into TransFit! There were days where I didn’t get to a mile during the cardio block or I had to stop and take a breather after only 10 reps, but the support and encouragement I felt from the TransFit community kept me coming back. Just showing up benefited not only my physical health but my emotional health as well. 

I tracked my measurements to help keep me accountable, but also celebrate the work my body was doing to grow this baby. At first, it was hard/scary to see those numbers grow, but I knew it was needed to support a healthy baby. I focused on meeting my goals each week and saw the growing numbers as important work my body was doing. 

Smoothies became my best friend. I throw so many good things in there and know I am getting the nutrition I need. Kale, spinach, cauliflower, protein, hemp seeds, chia seeds, flax seeds, yogurt for the probiotics, avocado for the healthy fats, were all things I’ve incorporated into a smoothie. They’re an easy way to pack in nutrients when you may not feel like eating yet another salad.

Here is one of my favorite smoothies:

• 1 1/2 cup coconut milk
• 1 scoop vanilla vega protein powder
• 1/2 avocado
• 1 cup spinach
• 1/2 cup frozen cauliflower
• 1/2 cup frozen peaches
• 1 tbsp hemp/chia/flax seed mixture
• Blend until smooth

We are calling it the BeaUtiful Skin Smoothie

This smoothie is a delicious, energizing meal replacement and is so good for your body, mind, and especially your skin. The high protein smoothie is great for post workout! The avocado has good healthy fat for elasticity with your skin and will help keep you full! By adding in a tablespoon of Chia seeds, you will receive Omega 3 three fatty acid’s which are so good for your bones, skin, and heart! The added spinach and cauliflower bring in tons of Vitamin A and C great for your immune system! We added just a sprinkle of almonds on top because we like a crunch, but that’s optional.

I’m days away from meeting our baby boy and am excited to introduce him to the TransFit community! I know once he’s here it will be important for me to get back to working out but plan to extend a lot of grace as I navigate this new adventure of being a mom.

Lauren, we are SO proud of you! We can't wait to meet your sweet baby boy! 

Ladies, we hope you feel encouraged and inspired by Lauren's story! What a testament to diving into HIS GRACE this month! Let us know how we can help you to live transformed. Make it count this July- let's finish July strong! 

Email us at transfitathens@gmail.com if you have any questions! 

Blessings, 

Team TransFit

Ready, Set, RUN!

Let us encourage you! 

Yes, we have completed 1/2 of 2018! Finishing 2018 with excellence, success, reaching your goals and dreams is within your reach! We believe in you and know that achieving your dreams does not happen by accident!  Are you ready to come out of your comfort zone to accomplish a new goal? Let's re-light the flame and come fully alive, renew our minds, and believe you CAN do this! 

Summer is a great time to be outside -running, walking, or jogging for fun or training for a new race.

If you are not a "runner" walking, jogging, and movement is important for your transformation. Meet below, Lisa Patton, our TransFit Running Coach and Personal Trainer, Lisa tells us her Top 10 Reasons to Run below!

Come out of your comfort zone and try something NEW! The Athens Half Marathon and 5k is the October 20th/21st weekend and now is the time to start training to walk, run, or jog this amazing event!  We have a FREE training plan below! 

Lisa’s Top 10 Reason’s to RUN! 

Hebrews 12:1-2

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer, and perfecter of faith.”

10. To achieve goals! 

There is a variety of goals to be set for a run; finishing a workout, going farther, going faster, and more. As an added bonus, setting and achieving goals boost your confidence and self-esteem!

9. To tone legs and butt! 

Not only is running an awesome heart-pumping workout, it also serves as strength training for your legs and booty! When running your lower body carries your entire body weight and with each run, your bones and muscles get stronger.

8. You can do it anywhere. 

At the park, in the city, in the neighborhood, or on the beach you can run. If the weather doesn’t allow, hit the treadmill.

7. Running burns serious calories. 

Typically running can burn an estimate of 100 calories per 10 minutes depending on pace. Jogging/Running helps us keep a healthy body weight. After a run be ready to fuel your body with healthy food choices.

6. Running gets you outdoors to enjoy God’s beautiful creation. 

God has given us such an incredible world to enjoy. Even if you're not going to stop and smell the flowers during your cardio workout, you can look around and smile and thank God for His awesome work.

5. Running reduces stress! 

Not that any of us have stress in our lives, but just in case please note Minutes into your run your brain begins to release hormones that naturally improve your mood, making you calmer and more relaxed... YES, PLEASE.

4. Running can be family time. 

Your run can include the kids biking beside you or a chat with your husband about weekend plans. A run can look like a fun game of chase with the entire family. When its race time the family can be there cheering you on or running beside you.

3. Running is SOCIAL! 

It is amazing how much better you feel after a run with your friends. It’s a time to encourage each other, sometimes vent, and then encourage again. It’s a recipe swap and family activity planning. It’s also a chance to get to know someone new and make friendships that will always share a special bond.

2. Running can be Quiet time. 

I know I just raved about running being fun with family and friends, but sometimes it also a time to be alone. A time to clear your mind, to be quiet, to think, to daydream, to pray, to listen.

AND MY NUMBER 1 REASON TO RUN... 

1. WORSHIP! 

God has given us such amazing gifts; our bodies, our friends, our health, our minds, our world, our community, and our families. These are just a few of the things we are reminded of and can praise Him for on a run or walk! 

“You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous”

Psalm 139:13-14

October in Athens= ATHHALF! We hope that you will join our TransFit team, as we prepare for the race! This year, AthHalf is offering a 5K and half marathon! Whether your running or walking, we hope that you will set a goal to come out and be with us! Here is the Half Marathon Training Plan!

We believe in each of you and know that each of you can do it! In preparation for the half marathon or any race and distance you need, Lisa and Caroline have made a full performance runners package just for you! This eBook includes a full performance health and fitness package with a detailed running plan leading up to the race, runner's specific strength workouts, best stretches for runners, top foods list for runners and a meal plan specific for runners! Click HERE to purchase the eBook! For a limited time, the eBook will be offered for $4.99! 

Enjoy your week! Remember the July goals you have set! If you would like to have a running training session with our running coach, Lisa, you can purchase a session on our website or email us at transfitathens@gmail.com. 

Let us know how we can encourage you! We can't wait to see you in the studio this week! 

Blessings, 

Team TransFit

Healthy Gut = Healthy YOU!

So many great questions about probiotics this month. Gut health is one important part of whole body health. Did you know most diseases begin in the gut? 90% of our cells are bacteria cells and 10% are human cells. Thousands of species of bacteria all have different functions. Some of the bacteria digest foods, some produce different vitamins and hormones, some respond to medicines and infections, some control your blood sugar and cholesterol levels, and some control your risk for obesity or diabetes. These bacteria control almost every process in your body! 

Our brain and gut are connected through the enteric nervous system. The belly and brain are connected physically and biochemically. What does this really mean? The types of bacteria in our gut controls the way we think, behave, and feel.  Your gut health is vitally important in your transformation journey. 

Let's make a new goal this month to maintain a healthy balance of good and bad bacteria in the gut. There are many reasons how the delicate balance of a healthy gut is compromised. We eat diets of sugar, processed foods, and alcohol. We consume antibiotics and have too much stress. These areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causing gut diseases and other problems in our bodies.

So what can we do to keep it balanced and try to regain gut health?

• Cutting back on sugar, processed foods, antibiotics, NSAIDS, steroids, and synthetic hormones

• Cut back on stress. Stress is harmful to our health and is actually the second cause of unbalanced gut flora. Take more deep breathes and use exercise to de-stress.

• Read food labels to decrease added sugar and processed foods

• Eat whole, live, raw foods

• Supplement with a quality probiotic (kombucha, supplement, fermented foods)

The colon (gut) has at least 500 different kinds of bacteria! One of the bacteria is the bifidobacteria making up the majority of the "good" bacteria that is in your gut. This good bacteria is benefited by the intake of probiotics.

Probiotics can help your digestive tract and help take up space in your stomach that could be taken over by a less healthful product or organism. Probiotics can be found in foods that have live and active cultures. A great source of probiotics is found in yogurt, kefir, Kombucha, and sauerkraut.

It is important to choose yogurt products that are made with milk from cows that eat organic food. Additionally, try to choose yogurt or kefir that does not have any added sugars, colors, or flavors that have been added by heat after that was fermented. The best way to know if you are choosing yogurt that has the probiotics you need is to see if it has the LAC seal, standing for Live and Active Cultures. We encourage you to add more probiotics into your diet and then help the probiotics by eating more fiber, too!

Fiber is important for overall health, but it is found that around 90% of Americans do not meet the recommendation for dietary fiber. Women should work to eat 25 grams per day and studies encourage you to have 40-50 grams of fiber, in order to have optimal gut health. Adding fiber and probiotics to your diet can help the number of probiotics in your colon, this will improve your health.

Here are some fiber-filled foods you can add to your diet! 

• Avocado- 1/2 cup serving size with 8 grams of fiber

• Raspberries- 1 cup serving size with 8 grams of fiber

• Lentils, cooked- 1 cup serving size with 15.6 grams of fiber

• Black beans, cooked- 1 cup serving size with 15 grams of fiber

In addition to your dietary needs, it is important to focus on your exercise, time spent resting, and the amount of sleep you get each night. As you know, exercise is such an important part of whole body health. Regular exercise can help you have a greater diversity of bacteria in your stomach. Also, we forget that rest is needed for whole body health. Stress can add to the amount of adrenalin your body gives off and therefore speeds up everything occurring in your body. As a result, adrenalin can cause your food to pass through too quickly and can lead to a negative impact on your stomach's health. Take time each day to check in with your exercise and rest balance. 

Here are some great recipes that will add in more probiotics and fiber to your meals! 

Flora-Flourishing Meal in a Jar

• 1/2 cup Greek yogurt

• 1/2 cup plain Kefir

• 1 teaspoon real maple syrup

• 2 tablespoons whole grain oats

• 1 tablespoon chia seeds

• 1 teaspoon ground cinnamon, plus additional for sprinkling

• 1/2 cup frozen mixed berries

• 1 tablespoon sliced almonds or nut of choice

In a mason jar or bowl, combine yogurt, Kefir, syrup, oats, chia seeds, and ground cinnamon. Let stand 5 minutes.  Top with frozen mixed berries in jar or layer the mixture. Sprinkle with cinnamon and top with almonds. Refrigerate overnight or up to two days. 

Farro & Black Bean Salad

• 1 cup of farro, cooked according to package directions

• 1 15-oz. can black beans, rinsed

• 1/2 cup corn or edamame, (thawed if frozen)

• 1 roasted red bell pepper (from jar), diced

• 2 large garlic cloves, peeled and minced (about 3/4 teaspoon)

• 1/2 cup chopped fresh cilantro or Italian parsley

• 1 tablespoon red-wine vinegar

• 2-3 tablespoons lemon juice

• 2 tablespoons extra-virgin olive oil

• Salt & freshly ground pepper, to taste

Combine all ingredients in a medium bowl. Stir gently to combine! Enjoy! 

Try to add fiber and probiotics to your diet this week. You can do it! If you would like to meet with our nutrition consultant, Katie Woodall, or Registered Dietitian, Kaeti Shurling please email us at transfitathens@gmail.com to set up a 1-1, 30-minute session or 55-minute. This 1-1 session will allow you to talk about you specific nutrition, meal planning, give you new recipes to try, and a plan to succeed! Let's finish this week strong! Let us know if you have any questions! 

Blessings, 

Team TransFit 

Dive Into Grace This July!

DIVE

(v): To intentionally jump or plunge headfirst

July has officially arrived and we are ready to dive in! We lit the SPARK of whole body health and wellness in June and now let's dive deeper into nutrition, exercise, and scripture! I love the word INTENTIONALLY in the definition of DIVE. To keep moving forward this July in our goals and dreams, let's clean the slate starting today and dive in by intentionally doing one thing new for your body, mind, and spirit.

What is that one thing you CAN do this month? 

INTENTIONALLY: 

OPEN HIS WORD DAILY

DRINK ONE EXTRA GLASS OF WATER DAILY

MOVE YOUR BODY DAILY

EAT MORE GREENS DAILY

ENCOURAGE SOMEONE DAILY

TRY THE JULY ARM CHALLENGE DAILY

________________   DAILY (fill in your blank)

Write your one thing down, tell a friend, and stay accountable! Dive in deeper this month and challenge yourself to a new goal! We are excited to hear about it!  Remember, His grace is sufficient for us!! Release the past and reset for a new day! Let's dive into all that He has in store for us this month!

This month, we are challenging you to our Transform Your Arms in July- Push Up Challenge. Each person who completes this challenge will be put into our drawing for a MONTH of FREE sessions!!! Send us your calendar filled out each day and you could be the winner!! Commit to one thing a day- try doing push-ups daily and if not push-ups, then hold a plank for the number of seconds on the push-up challenge calendar! We hope that you will join us this month, as we transform our arms, our minds, and spirits for the summer! 

If you want more of a challenge, try doing the push-ups on a medicine ball! We believe in YOU!

We pray that this month you rest in His grace! This month, we are encouraging and challenging all clients and friends to join the TransFit Team, as we study the book of John together! What an amazing way for us to build community than going through the Word together! You can follow along as we read through the book of John this month! 

If you completed our June squat challenge- please email or text us with a picture of your completed calendar, so that you can be inserted in the drawing for a month of FREE sessions! 

We want to remind you that our studio will be OPEN on Monday ONLY and 1-1 appointments will be available all week; however, the studio WILL BE CLOSED Tuesday-Saturday due to the 4th of July! We hope that you will continue to live transformed on vacation!

Don't forget about our FREE workouts on the website and app, as well as workout videos on the website and YouTube, plus fun and healthy recipes to try for your 4th of July festivities! 

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

Blessings, 

Team TransFit

July Client Spotlight- Jacelyn McCall

Sweet friends, 

Can you believe July is almost over?! Each of you have worked so hard this summer! This month, our theme was Freedom in HIM! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in Him. We hope that you were able to be encouraged by friends and family and that you made time for prayer and mediation this month.

 Today, we have the joy of introducing you to our amazing client spotlight, Jacelyn McCall. Jacelyn is embodies the true meaning of total body transformation. Yes, she has lost weight, inches, and over 10% body fat; however, when I think of Jacelyn I look at a women who is truly beautiful inside and outside. She plays tennis with a passion and in the studio has a vibrant energy that shines in her eyes. Total body, mind, and spirit transformation on the inside is why beautiful Jacelyn is our client spotlight this month. She has a bright fire that has been lit inside her! Congrats sweet lady! Thank you for giving your all and for inspiring all women that by giving your best one hour, one day at a time you can reach your goals! 

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I grew up in sports which kept me active and on the go. But as always life got busy.  After college, Nathan and I were actively running Smoothie King and exercise took a backseat. I kept gaining and then not changing my lifestyle. 

I decided to start focusing on myself and coined 2015 the "Summer of Jacelyn". I started to play tennis more and walk with friends, but I needed more.  So when TransFit opened, I thought that it was meant to be! In March last year I started scheduling times which I ABSOLUTELY need.  I try to go 3 times a week to Transformer, play tennis 2-3 times, get up for 5:30 Tuesday run group (which some of you know...I don't love early mornings), and walk for some girl time once a week.  

Committing myself to working out makes me want to eat well...which is always a struggle for me. I love that Katie Woodall told me to strive for 80%. If I have a bad day, I just reset the on the next. I use this with home and work life too! 

My goals are always water, nutrition and a little reflection time.  That keeps me moving forward toward a stronger body. And so does everyone at TransFit! I love that everyone supports and motivates each other.

I cherish people.  My greatest accomplishment to me is the number of amazing people that are in my life.  I couldn't ask for more amazing friends than who I have lucked into here in Athens.  They are definitely my "family" here, which means we love to get together to "eat, drink and be merry".

I can't live without Mexican food, so I have been trying healthier alternatives.  My fav right now is Spicy Fish Taco Bowls from Pinch of Yum.

Ingredients:

• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1/2 teaspoon cayenne pepper
• 3-4 tilapia filets (or other fish filet of your choice)
• 1-2 cloves minced garlic
• 1 cup fresh sweet corn kernels (sliced off the cob is the best)
• 1 red onion, diced
• 1 red pepper, diced
• 1 can black beans
• cooked brown rice (I used about 2 cups)
• fresh cilantro, avocado, shredded cheese, sour cream, or pico de gallo for topping

Instructions:

1. Mix the spices together in a small bowl and sprinkle evenly over both sides of the fish filets. (I like to season my fish a LOT, but just sprinkle on however much looks good to you.) Add salt and pepper to taste.

2. In a large nonstick skillet over medium high heat, heat a drizzle of olive oil. Add the garlic and saute for 1-2 minutes. Add the fish filets to the pan. Grill the fish on each side for several minutes, checking the middle for doneness (fish should be completely white and flake apart easily). Remove fish filets and set aside.

3. Add corn, red peppers, and onions to the pan with no additional oil. Heat over high heat for several minutes WITHOUT stirring to get a brown/black roasted look on the outside. Repeat for several minutes (stir, wait, stir, wait) until the peppers and onions are tender-crisp. Add the black beans and heat through.

4. Layer rice, corn/pepper mixture, and fish in a bowl - or mix everything together in the skillet. Top with any of the toppings listed above! 

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Jacelyn, we are so proud of you and your accomplishments! You inspire all of us! We are thankful for you and the impact you have had on the TransFit community. Ladies, let's recharge and refocus as we head into the last few days of July and the start of August! If you have any questions or would like to meet with one of our trainers or nutrition consultants, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Living Transformed on Vacation-3 Tips from Katie Lord

I hope you all get to meet our precious new Personal Trainer, Katie Lord.  Katie is a bright light in the studio and has been training and encouraging our beautiful clients and loves teaching women of all ages about whole body health and wellness. Below are her 3 favorite tips for living transformed on vacation! 

Summer is definately here, which brings sunshine, pool parties, relaxation, and vacation!!! And for many of us, summer also means a deviation from our normal routine, making it feel a little more difficult to stay focused on our health and fitness goals. But, living transformed during the summer doesn't have to be difficult! You CAN continue to work towards your goals as you enjoy your summer. Here are a few tips that I have found helpful:

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1. Create a plan to stay active!

Whether you are here in town or on a trip, make a plan to stay active! Each week, plan out when you would like to workout, where, and what you would like to do - running, walking, swimming, hiking or a Transformer class! If you are traveling, pack workout clothes and shoes. Make time during your trip to go for a run, walk, or do a bodyweight workout. Include your family or friends and make it a fun activity to do together! If you need some workout ideas while on vacation, there are a lot of great workouts on the TransFit App and website.

2. Continue making healthy food choices!

Meal planning can be challenging when you are out of your normal routine or on vacation, but you can continue to make healthy food choices. Try your best to eat 5 small meals a day, including a good amount of protein, veggies, and fruit. Grilled veggies, watermelon, and smoothies are some of my favorite choices in the summer! Drink plenty of water, aiming for at least 64 oz! You can find sample meal plans on the TransFit website and tons of yummy summer recipes.  If you are on vacation, pack healthy snacks and a water bottle. Look for lean protein options and veggies at restaurants or when cooking meals for the family. Most importantly, give yourself GRACE! Progress not perfection and remember that moderation is key. 

3. Have fun and take time to rest!

Enjoy your summer! Spend time with friends and family, rest and recover.

According to American College of Sports Medicine, rest is key in regulating the body’s processes, including appetite and metabolism. Lack of sleep can throw these processes off balance, and can to overeating. Getting enough sleep,  seven to eight hours per night for adults, is  important for replenishing the body’s energy stores.  So please relax, refresh, and renew! Rest is critical for living transformed! 

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We hope that you are able to use these tips throughout your summer while on vacation! You can add in our July push-up challenge to your vacation, too! 

Come join Katie in sessions today and next week! We would love for any of our middle school girls to join Katie and our TransFit team for a week of Super Charged Middle School Girls sessions! Remember to sign up for sessions, at least 24 hours in advance!

If you have any questions, or set up a 1-1 to reset and refocus your specific goals please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Tips to Make This Second Half of 2017 Your Best!

Clean slate, yes, it's Monday!  7-17-17 this date must signify a fresh start for YOU! Let's make the 2nd half of 2017 be your best! Today, let's focus on being thankful for the body that you have and set new goals to ensure you are treating your body with care and respect!

One new goal could be to increase the amount of high quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits, or should be consumed as a snack during the day to fight cravings and help manage weight.

Here are my top 4 favorites:

• 1 hard boiled egg- 8g
• 1/2 cup chickpeas- 18g
• 1/2 cup cashews- 16g
• 3 oz of tuna- 25g

Try out these great high protein snacks and start your healthy lifestyle with a delicious, higher protein nutrition plan!

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Here is a high protein healthy popsicle to try this week! 

Strawberry Mango Chai Popsicle

Ingredients:

• 1 1/2 cup – strawberries
• 1 1/4 cup – coconut water
• 1 teaspoon – honey
• 4 teaspoon – chia seeds
• 1 1/2 cup pieces – mango

Directions:
Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in 2 teaspoons of chia seeds. Set aside. Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 teaspoons of chia seeds. Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set. Makes 10 (3 ounce) popsicles. If you have the Norpro Ice Pop Maker let it freeze for 45 minutes and then add my wooden sticks so they stay in place better and the lid will come off easier.

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We are excited to start our Super Charged Workout Week for middle school girls! Next week, July 24-28 we are offering a session from 3-4 PM on Monday, Wednesday, Friday for our sweet middle school girls! This session will be a kickoff to their school year and a way to recharge, reset, and refocus for the end of the summer ready to start a new school year! You can register for this session on our app HERE! Make sure to choose the Super Charged Workout- 5th through 8th grade girls sessions!

Throughout this session, we are going to focus on improving form while exercising, nutrition tips, learning about our beauty that is found in the Lord, the importance of positive thinking, and having endurance as we run the race the Lord has set before us! We are excited to have these girls in the studio! We hope that you can join us! 

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We hope that this second half of 2017 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2017! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

July is the Time to Transform Those Arms!

Sweet friends,

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 20 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders, but your total upper body strength. Remeber to get in at least 3 sets of the below exericses! 

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Add this Transform Your Arms workout to the push-up challenge! You will be stronger in your upper body strength and it will help to increase the number of push-ups that you are able to do! Remember that anyone who completes our July Push-Up challenge will be entered into a drawing for a MONTH of FREE sessions! Let's do this ladies!

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We are looking forward to seeing your strong arms this week at TransFit!  We would love to hear your favorite arm exercise! For more arm workouts, go to our TRANSFORM section of the website! You can also download our FREE app for workouts, inspiration, and recipes! Keep pushing yourself, as you complete the push-up challenge! 

Let us know if there is anything we can do to help you reach those goals for July! May you rest in Him today, surrendering everything to Him! You will find FREEDOM in the Lord!  

Blessings,

Team TransFit

Congrats to our June Squat Challenge Winner!

Friends, 

Wow- it's been such a great week in the studio! Let's be grateful that we can find freedom through exercise! We hope that you feel a new found sense of encouragement and peace this month. Enjoy each day and make the most of each hour just as you do in your TransFit workouts! Each month, we have challenged you to take on our monthly exercise challenge. June Squats, and now July push-ups! We want you to get into the habit of making exercise a daily habit! One little change in your day-to-day routine can lead to life long changes! Today, we are excited to share our June Squat Challenge Winner!

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Congratulations, Tessa Hall! 

Tessa has truly challenged herself to live transformed. Tessa did her squats each day and said she was using the foam roller to roll out those sore leg muscles! Transforming those legs by doing squats daily! Tessa is an inspiration to many! We are so proud of you and your daily commitment to your exercise goals! 

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We hope that each of you join us this month for our Freedom in Him- July Push-Up challenge! Let's transform those arms for the remaining weeks of summer!

If you have any questions, please email us at transfitathens@gmail.com.   We are looking forward to encouraging you in the studio this coming week! 

Blessings, 

Team TransFit

Happy 4th of July! Let's Find Freedom in Him

Happy 4th of July! 

This month we are focusing on our freedom in the Lord! But today, we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We pray that you live in this freedom, as you focus on the Lord! 

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Here is a great Fourth of July recipe you can try today! Super easy and a huge hit for everyone! Enjoy!

Chop baby tomatoes, fresh basil, fresh mozzeralla cheese, watermelon- Drizzle of olive oil and balsamic! Toss lightly to coat! Yuummmm....
 

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We hope that you enjoy your 4th of July festivities, while living transformed in mind, body, and spirit! 

We look forward to seeing you tomorrow morning for a week full of great sessions! If you have any questions, please email us at transfitathens@gmail.com. TODAY, is our LAST day of our SUMMER SIZZLER SALE! Use the promo code- SIZZLE to receive 15% off all sessions. Keep challenging yourself on our push-up challenge! 

Blessings, 

Team TransFit