Want Toned Legs for the Summer?! We've Got The Perfect Workout For YOU!

Ladies! 

June is off to an amazing start! WOW! You sure have lit a SPARK inside, let's keep the fire burning as we continue daily to be ALL IN! We are so proud of each of you. Thank you for committing to living transformed! Today, we wanted to share one of our favorite leg workouts! The Transformer Sculpted Leg Workout will ensure that you will sculpt those legs and tone them for the summer. Check out the video below to follow along! Don't forget that we have a HEALTHY LIVING tab on the website where you can find FREE recipes, meal plans, workouts, and workout videos! You can also check out the TransFit app for workouts, recipes, and inspiration! 

We hope that you have lit a SPARK inside to live transformed this June! Don't forget about our NEW summer sessions!

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! 

You can live transformed! Let's make this June our best month yet! 

Don't miss out on our giveaways, posts, inspiration, and more on Instagram! Make sure you are following us, @transfitathens for weekly giveaways and more! We also have highlights of our favorite recipes, post-workout snacks, an exercise of the day, and daily inspiration on our Instagram page! Follow for a chance to win FREE sessions and merchandise! 

If we can help you achieve your goals for this June, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Join Us For The Food Journal Challenge! One Week of Food Journaling Accountability To Transform You!

Sweet friends!

This week we want to challenge you to a week of accountability with your nutrition! We are challenging each of YOU to a 5-day Food Journal Challenge! Take this challenge with us and submit your journal at the end of the 5 days and be entered in to WIN $100 CREDIT toward sessions! Check out the details below!

What is the challenge?

Keep a food journal starting Monday and going through Friday, 5 DAYS! Download the MyFitnessPal app and log your food, outlining the details of your meals and snacks throughout the day.

Why take the challenge?

Using a food journal is the number one way you can take control of your healthy lifestyle. Everyone struggles with what we put in our mouths and self-awareness helps us to realize what food and beverages we are actually fueling our body with daily. Journaling is an amazing tool for weight loss, assessing a food intolerance, or to treat a deficiency.  We have seen the MOST effective results with our nutrition clients who have kept a food journal and showed it to us weekly! The week of accountability is one important key to unlock your success in reaching your personal goals. You can live anywhere and take this challenge. If you have time to whine about your body, you have time to write down what you ate during the day. No excuses, friends, you CAN DO this challenge! You bite it, you write it!  We are here for you and will be your partner in this journey! Let’s do it – start today, be honest, and you will see results!

5 Helpful Tips to Get Started on the Food Journal Challenge!

1. Download the MyFitnessPal app and create an account! You can also do a handwritten food journal if you don't care for the app.

2. Commit to doing the food journal every day for 5 days.

3. Write down 3 goals for the week right now, and tell someone else out loud your goals!

4. Be honest! We are not judging you on what you eat- the challenge is for you to become a healthier person and by journaling, you will gain a greater awareness of what you are eating daily!

5. Clean out the pantry and refrigerator. Start the week off right; any food or beverages that are tempting to you- TOSS! You don’t need it and neither does your family! Start the week fresh with a clean refrigerator and pantry so that you can restock with fresh fruits, vegetables, and whole grains. YES, YOU CAN!

We believe in YOU! You CAN commit to 5 days of food journaling! We want to provide you accountability! Encourage one another to take the challenge and share your food journals with one another. Accountability is a key to your success! Let's do it, ladies! 

Reminder! We have a FREE meal plan and recipes on our website under the Healthy Living tab of the website! Also, if you're on vacation check out our workout videos on YOUTUBE! 

Email us at transfitathens@gmail.com if you have any questions or would like to schedule a 1-1 with one of our Personal Trainers or Nutrition Consultants to help you reach your health goals! We are here to serve you! 

Blessings, 

Team TransFit

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 

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