Need To Light YOUR FIRE? Here's How To Ignite A New Fire In You This June!

It's time to turn the heat up! In the TransFit studio, your home, your workplace, or vacation destinations! I love the theme for the month of June! Light a Fire in me!!!

 Our prayer for each of you this month is to light a flame of passion in YOU for your whole body health journey! Enjoying exercise, eating nutritious foods, drinking water, and staying focused on what really matters in life. I know 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 new HIIT Cardio Sessions! You can go the HEALTHY LIVING of our website for FREE recipes and workouts! 

To help you light your fire, here is a NEW FREE summer meal plan!

Keep checking our emails and blogs to see the announcement of our May Transformation Challenge WINNER! If you missed our May Transformation Challenge, don't fret! This month we are challenging you to a squat challenge! Let's tone and strengthen our legs and glutes for the summer! Each day you will complete a set number of squats! By the end of the month, you will feel stronger and determined to add squats to your daily routine! Not only is this a great way to strengthen your lower body, but the clients who consistently adhere to the challenge will be entered into a raffle to receive a MONTH OF FREE SESSIONS! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge.

Let's relight the flame within! Set a goal to complete the squat challenge! Continue working hard this week, getting in your workouts and cardio!

Don't miss our NEW summer sessions and session times! 

TUESDAY AND THURSDAY @ 9:30 AM- HIIT CARDIO

WEDNESDAY @ 6:30 AM- HIIT CARDIO

MONDAY, TUESDAY, WEDNESDAY, THURSDAY @ 4:30- TRANSFORMERS

Sign up for all sessions in advance on the FREE TransFit app, so that we can prepare the sessions specifically for you! 

Thank you for your feedback on our client survey! If you haven't filled it out yet, it's not too late! Click HERE for the survey! 

In response to your request for more accountability via the awesome survey responses, Caroline will be offering a limited number of FREE 25 minute accountability check in 1-1 sessions on Monday afternoon from 2-6 PM! These sessions are limited. Book your session by emailing caroline@transfitathens.com. If Monday does not work for you, please email Caroline for any other availability. Summertime is a great time to reset goals and assess your fitness routine. We would love to schedule 1-1 with you. You can book these sessions on the app or email us for other availability. Remember, our trainers would be happy to do weigh's and body comp anytime you need!  We want to help you transform!

 If you have any questions or would like assistance with your goals, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Live Transformed on Vacation- Tips from Katie Woodall

Ladies,

I hope your summer is off to a great start! Can you believe it’s almost July! You’ve worked so hard all year long toward reaching your goals, and now you’ve earned some much needed relaxation time for yourself and your family — time to refresh, reconnect and reset all things body, mind and spirit!

It’s tempting anytime you travel, to let go of all your goals and take a break from exercise and healthy foods. But why does it have to be that way? It doesn’t! Your TransFit team wants to encourage you to travel with your goals in mind and let your vacation be just as much a part of your transformation journey!

Today, I’m excited to share with you three simple ways to stay on track during your summer travels!

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1. Keep moving!

No, I’m not saying you have to forfeit those lazy mornings (of course, I love sleeping in, too!) But, I am encouraging you to stay active! You may be missing out on your 55-minute Transformer sessions, but you can keep your heart pumping with a few sweat sessions on your trips!

When I’m preparing for a trip, one of the first things I pack is my favorite gear! Running shoes, of course! And at least two-three sets of workout clothes depending on how long I’m away from home. Or you can always take brisk walks anywhere! Pick your favorite way to sweat, whether it’s on the tennis court, hiking, biking, swimming or whatever it may be — just be prepared to move!

Include your family in these activities! After all, this is a great way for you to set an example for your spouse and kids! Challenge them to a few of your favorite strength training moves, for instance, see who can do the most push-ups or hold a plank the longest! 

Set a goal to exercise 30 minutes each day, or get in three workouts during your trip. It’s your choice! Make sure you add in a rest day, or visit a local yoga studio!

2. Stay hydrated!

Keep a water bottle with you everywhere you go, even on the beach! Especially on these hot summer days, you need water more than ever! It’s easy to get dehydrated while traveling, so push yourself to drink 1-2 cups more than usual. Your skin will thank you, too! Add some fresh fruit to your water bottles to give your water extra flavor and leave you thirsting for more! Try fruits like kiwi, strawberries or oranges.

3. Choose wisely!

Think about how you want to feel when you return home! Do you want to come home refreshed, energized? Choose healthy foods as much as you can during your vacay! Go for clean, lean and green foods whenever possible!

When eating out, look for grilled, blackened, roasted and baked options, and try to order a green vegetable!

Pack healthy snacks to avoid sugary treats while you’re on the road or in the air.  I always empty our fruit baskets at home before a trip, packing leftover bananas, apples or blueberries.

Here are a few of my favorites for my upcoming trip…

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Ladies, living transformed is what it’s all about! You can set goals and exercise year round, vacations and all! It’s making the choice every day to live transformed! Continue to be the bright light to your family and all those who are around you! Enjoy your time away this summer, and know that your TransFit team misses you while you’re away, but always cheering you on where ever you may be! 

We will be closed Saturday and next Monday and Tuesday for the Fourth of July! We hope that you can use these transformational tips to help you lived transformed on the 4th of July!

Blessings, 

Katie and Team TransFit

Amazing Client Spotlight: Kathryn Rodrigue

Sweet friends, 

We hope that you had a wonderful weekend and got to celebrate the dads in your life! The month of June we have challenged you to light a fire within and to ignite the flame for passion of whole body health and wellness! We believe in you and hope that you will feel encouraged and inspired this month. Today, we want to encourage you with a story of transformation! Our client spotlight for June is Kathryn Rodrigue!  

Kathryn came to TransFit over 6 months ago and when we talk about lighting a flame within- that is what has happened to her! A fire has been lit and she is truly living transformed! Kathryn has a beautiful glow inside and outside that is radiating and she is an inspiration to so many women! What I love about Katheryn is her dedication and consistency! She has been diligent with her strength workouts, cardio workouts, nutrition, and water and has lost over 10lbs and 10% body fat! Congratulations Katheryn for giving your best each and everyday! Hard work does pay off and we are so proud of you! 

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I have never been a "gym person"; never been a member of a gym or joined any group exercise classes. So when my sweet friend, Bonnie Chambers, ask me to join her for a free Transfit class supporting Mercy Heath Clinic this past November I was a little skeptical. So much so that when I pulled in the parking lot that evening and there weren't any parking places I turned around and headed back home! Bonnie called to ask where I was and when I told her what I'd done she said, "Turn around!! I am standing in a parking place just for YOU!!". Luckily I did turn around and I haven't looked back since!

I immediately fell in love with TransFit. The positive vibe that radiates from Caroline is electrifying. How can you NOT want to workout with her?! I started out in the Small Group classes and now enjoy the Transformer classes 2-3 times a week. But it's not just to classes I love. It is truly the entire mindset of living transformed. You have to buy into the lifestyle change. Eating more greens; drinking more water; making healthier decisions. It's not easy at first, but once you commit to the change, it's an amazing feeling. 

In addition to the Transformer classes I try to get in at least one day of tennis and I also workout with Tracy Bryd who helps to keep me on my new healthy lifestyle track! I also enjoy walking our sweet dogs, Bailey and Bogey.

My accountability partners are a must! I am regularly texting with Amy Chisholm and Lisa Hollingsworth about what classes we are going to book for the week. During the school year the 8:20 Tuesday/Thursday class was our go-to. Jacelyn McCall is also an awesome workout friend! She's an 8:20 T/Th girl and my Saturday 8am session buddy. We've even talked each other into a 5:30am (the horror!) class a few times...but that's not a regular thing for me!

Caroline and her team are so positive and motivating. I am constantly getting encouraging text and emails from the TransFit Team and they really do make me want keep going strong! And she always seems to send them when you need them the most.

Funny story.....I was headed home one Sunday afternoon in March after a girls weekend in Beaufort, SC. While driving on I-20 towards home I had been thinking about the Dairy Queen on the exit I was getting off. I had planned on pulling through for a "mini" Heath Blizzard. I'd been dreaming about this Blizzard for about 60 miles. As SOON as I pulled in the parking a text pops up from Caroline. She was telling me to finish the weekend strong and to get in an extra walk that afternoon and she looked forward to seeing me that week. How could I eat a Blizzard after that message?? I'm telling you, her timing is spot on.

I am so thankful Bonnie stood in that parking place for me on that Thursday in November. I seriously can't imagine my life without Transfit now. It's a special place, full of special ladies and I am happy to be a part of it!

One of favorite healthy recipes:

White Chicken Chili

Ingredients

·       4 skinless, boneless chicken breasts

·       4 cups chicken stock

·       1 clove garlic, minced

·       1 medium onion, diced

·       1 (15-ounce) can white beans, drained

·       1 (4-ounce) can diced green chilis, with liquids from chilis

·       1 teaspoon dried oregano

·       1 teaspoon ground cumin

·       ½ teaspoon chili powder

·       1 teaspoon salt

·       1 teaspoon ground black pepper

·       1 teaspoon chopped fresh oregano

Slow Cooker Instructions:
Add chicken, chicken stock, garlic, onion, chilis, oregano, cumin, chili powder, salt and pepper to a 6-quart slow cooker. Cook for 8 hours on low. Shred chicken with two forks and stir in white beans and fresh oregano and cook for another 10 minutes. Serve.

One of my favorite snacks is Emerald's Natural Almonds & Walnuts 100 calorie packs. I keep them stashed in my purse and car!

To help meet my water goal of 80-100 ounces of water a day I fill up a 96oz pitcher of water at night before bed and put it in the fridge for the next day. Also, drinking from a straw helps it go down a little quicker too!

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Kathryn, we are SO proud of YOU! Ladies, may we feel encouraged to make this month our best yet! We look forward to seeing you in the studio this week! Remember to sign up on our FREE app! If you can't make it to the studio this week, you can find great recipes, workouts, and inspiration on our app and website! 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 

Light a Fire in YOU! Join our June Squat Challenge!

It's time to turn the heat up! In the TransFit studio, your home, your workplace, or vacation destinations! I love the theme for the month of June! Light a Fire in me!!! Our prayer for each of you this month is to light a flame of passion for your whole body health! Enjoying exercise, eating nutritious foods, drinking water, and staying focused on what really matters in this life. I know 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! You can go the TRANSFORM tab of our website for FREE recipes and workouts! Here is one of our favorite squat workouts to transform those legs and glutes! 

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This month we are challenging you to a squat challenge! Let's tone and strenghten our legs for the summer! Each day you will complete a set number of squats! By the end of the month, you will feel stronger and determined to add squats into your daily routine! Not only is this a great way to strengthen your lower body, but the clients who consistently adhere to the challenge will be entered in a raffle to receive a MONTH OF FREE SESSIONS! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge.

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Let's relight the flame within! Set a goal to complete the squat challenge! Continue working hard this week, getting in your workouts and cardio! The studio will REOPEN June 5 at 5:30 AM! We look forward to seeing YOU! If you have any questions or would like assistance with your goals, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit