February Lunch and Learn - Happy Hormones, Skin, and Body 2023

Wow! What an AMAZING lunch and learn with YOU, Brookes Vaghn, Kaylan Ashford, Laura Francis Smith, and our TransFit Staff! We learned so much about nutrition, movement, skin care and how hormones play such a crucial role in whole body health. We had delicious salads from The National which topped off a fantastic event! We want to make sure you have all the information you need to TRANSFORMING! We can make the most of every day! 
 Here is the recap of what we learned!

KEY TAKEAWAYS from the Lunch & Learn!

Hormones are chemical messengers that travel through the bloodstream to tissues or organs and work slowly over time to impact mood, metabolism, growth, reproduction, temperature regulation, and more! When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. 

Hormone imbalance may look like: 

Infertility and irregular periods

-Weight gain or weight loss that is unexplained and not due to intentional changes in your diet

- Depression and anxiety

- Fatigue

- Insomnia

- Low libido

- Digestive issues

- Hair loss and hair thinning

- Hot flashes and night sweats

- Brain Fog

 How to Balance our Hormones 
 

o   Eat whole foods, largely plant-based
o   Mediterranean style diet
o   Consider adding organic non-GMO soy products to combat hot flashes
o   Targeted supplementation of Magnesium, Fiber, Vitamin D, DHEA, B12, and Omega 3a depending on diet
o   Balance your HIIT and cardio workouts with low impact strength exercises

Get in touch with Brookes Vaughn Here!

To schedule an appointment with Brookes at the Ashford Center call 706-353-2550.
Also follow her @thewomenshealthcompany on Instagram!

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Top Foods for Hormone Health
 

1. Organic, Non-GMO, Whole Soy Foods

2. Cruciferous Vegetables
Including broccoli, cauliflower, kale, bok choy, arugula, Brussels sprouts, cabbage, radishes, and turnips, cruciferous vegetables help process and remove excess estrogen from the body.
3. Fiber
The absolute minimum goal of grams of fiber per day for optimum health in 30g. However, I believe you can and should do better than that! For reference, 1 cup of fiber-rich foods contains about 4 to 5 grams.
4. Protein
Protein is essential for allowing hormones to communicate throughout your body. Protein is also the building block for hormone production in the pituitary gland -- FSH, LH, and TSH. These hormones go on to trigger release of sex hormones, estrogen, testosterones, and progesterone. The recommended value is .8 to 1.2g of protein per body weight.
5. Essential Fatty Acids
The most important EFAs are Omega-6s and Omega-3s. However, the American diet is typically oversaturated with Omega-6s. A healthy addition of Omega-3s are required for circulation, fighting inflammation, and strong brain health. Nuts, seeds, fatty, cold water fish, olives, avocado, and eggs are all great sources of Omega-3s. 

4 Supplements that are PROVEN Effective 
 

1. Protein 

2. Vitamin D 

3. Creatine 

4. Caffeine  

Skin Health
 

Kaylan Ashford and Laura Francis Smith discussed the important  of Sunscreen, Retinol, and Vitamin C serum. They arms discussed the difference between all the facial treatments available for creating and  maintaining vibrant skin.   The first step to treating problematic skin is to correctly diagnose the problem. At your initial appointment a comprehensive medical and skin care history will help to direct your  treatment. 

To Conclude:

We are all fearfully and wonderfully made by out Creator, different and beautiful. We all need a different approach to whole body health at different ages and stages in our lives. Reach out to any of the panel speakers to schedule a 1-1 to determine your best full body approach to achieving your specific goals!  We are here to serve. 

💗Celebrate with us tomorrow! Galantines Workouts tomorrow wear your pink or red. 💗. 

Our NEW CLIENT ACCESS 30 Day Package is $120 today, and current clients ALL ACCESS is $150! A great opportunity to transform.

Our Team is praying for you and we want to help you transform. Please reach out to us with prayer requests or how we can serve you best! Please email us at transfitathens@gmail.com.
 

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

Finishing January Strong + BLOATING Tips!

Last full week of January! We realize that you have had so much going, BUT NOW it feels like 2023 is in full swing! 

How can you finish January strong?

🔹4 words to hold onto this week: 🔹

1. Preparation : Plan to succeed in your workouts, your nutrition, and other specific goal! 

2. Accountability : Find a partner or a group to help you stay focused on your dreams.

3. Intentionality : Colossians 3:2 "Set your mind on things above, not earthly things". Be intensional about how you want to finish January.

4. Dedication : You are dedicated and you are a strong finisher. Will it be easy; no, but transformation occurs outside of your comfort zone! GO for it! 

We want to encourage you to finish January STRONG! 2023 can be THE year and TransFit wants to help you reach your goals. Let's continue to work and stay positive through everything. We RISE together!

As February approaches, we want to tell you about the many opportunities to TRANSFORM with TransFit! We are so excited for these options to grow in our fitness, nutrition, and spiritual journeys.

 Transform 30

 Transform @ Home

How Can You Combatting Bloating?
Let's talk about bloating! Since it is something that happens to everyone, we were so happy when speaking at the Terry Woman's Initiative, the college girls brought this issue to our attention! Bloating is defined as when the belly feels or looks painfully stuffed, swollen, or filled with gas especially following a meal. We are going to give you some tips and foods to help EASE bloating!

Here is a list of foods that work wonders for the body!

1.Avocados

These pear-shaped fruits (yep, they’re fruits!) are packed with potassium. Your body needs potassium to manage its sodium levels, which in turn controls the amount of water you hang onto. The better that system works, the less bloat you’ll have.

2. Bananas

Bananas deliver a potassium punch. One study showed that women who ate a banana before each meal bloated less than those who didn’t. Experts think that’s because they deliver certain gut bacteria that help calm gas production in the belly.

3.Celery

Crunch into some celery for a hydration boost to get your digestion moving. As a bonus, celery also provides certain flavonoids (tiny plant molecules) that reduce inflammation in your body -- including in your gut.

4. Turmeric

This spice that gives curry its yellow color contains a good bit of the compound curcumin. Studies show curcumin can tame IBS symptoms, easing discomfort, regulating the digestive system, and reducing bloating.

5. Peppermint

Studies show peppermint capsules can help relax the muscles in your digestive system. This helps push gas through to relieve stomach bloat. Peppermint tea can have the same calming effect.

6. Ginger

Spicy-tasting ginger gets your gut juices flowing. This aids your digestion and helps your stomach empty faster, which prevents bloating.

7.Asparagus

 Known for making your pee stink, asparagus is a good source of inulin, an insoluble fiber that feeds the good bacteria in your gut and helps keep you full.

8.Fennel

This root veggie and its seeds have a compound that relaxes spasms in your GI tract. With fewer spasms, gas can get through your gut more easily so bloat doesn’t build.

9. Tomatoes

A diet that includes tomatoes will load you up on lycopene, an antioxidant that works as an anti-inflammatory all over your body. Tomatoes are also full of potassium, which lowers levels of bloat-causing sodium in your body.

10. Kefir

Some studies say drinking kefir, a fermented yogurt-like beverage, takes away stomach gas by as much as 70%. Kefir helps break down the sugar in milk that can lead to bloating and pain.

Beat the Bloat:

1. Eat Slowly, consume smaller, more frequent meals

2. Chew your foods well

3. Drink beverages at room temperature

4. Increase physical activity

5. Sit up straight after eating

6. Take a 10 minute walk after eating

If  you feel uncomfortable or bloated after meals, it might be time to look at the types of foods you are eating. Foods that cause bloating include:

1. Broccoli
2. Cabbage
3. Kale
4. Legumes
5. Dairy

6. Salty foods

 7. Onions and garlic

 8. Wheat

 Instead, try these foods above and other that may help alleviate bloating.
Foods that don't cause bloating include:

 Cucumbers

 Asparagus

 Celery

 Chicken and fish

 Banana

 Pineapple

 Blueberries, raspberries, and strawberries

 Yogurt with probiotics

 Kombucha and kefir

 Fennel seeds

 Ginger

 Peppermint and chamomile

 Turmeric

 Cinnamon

Weekly Wellness Program with Lea Wallace
This program gives people accountability in their whole body health + nutrition goals. It is a safe space to learn, grow, and be encouraged! Sign up on the app, Monday’s 9:30am!

NEW Performance Ready Nutrition
We are SO excited to provide the services of Performance Ready Nutrition at Transfit! We will serve as a pickup location for pre-ordered food from Performance Ready Nutrition. They focus on providing easy access to healthy, macro-balanced meals that are just as tasty as they are good for you!! You will order your meals for the week from their website and then it will be delivered to us for you to pick up!

We also offer protein bars and muffins in studio every day! This is a great way to get your proteins in after class!

NEW Tuesday Yoga
TransFit now offers Yoga at 6 PM on Tuesdays. This session will be led by Anita Scarborough. Sign up on Mindbody or the TransFit app to reserve your spot today!

RISE TOGETHER 5K MEETING FRIDAY FEBRUARY 3RD 10:45AM
We would love you to serve ESP with us in planning our RISE TOGETHER 5k! Join us Friday for a short meeting! 

Fun Community Event Mark Your Calendar! 
Join us for a delicious lunch  and informative lunch and learn!

Our 1-1 Personal Training Sessions and the Exercise & Nutrition Packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2023 the best year yet, body, mind, and spirit! 

You can purchase packages on our FREE TransFit app AND website!

We are here for YOU! Please Email us at transfitathens@gmail.com with any questions, prayer requests, suggestions!

Blessings, 

Team TransFit

🔥ABSolutely Exciting March News⚡️

Sweet friends,

We are so excited to help you transform during March! Spring is almost here, March will be all about maximizing your whole body health. Commit to reaching your goals and filling out that ABSolutely awesome March calendar!

With Spring Break in full swing, it may feel like exercise is not an option. But don’t worry— we have plenty of workouts you can do anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Even during the busiest weeks of the year, you CAN stay on top of your nutrition. Let meal prepping at the beginning of each week help you stay accountable and on track! We are kicking off March with a new salad recipe that is healthy, delicious, and nutritious. The Baked Chicken Kale Apple and Quinoa Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

Baked Chicken Kale Apple and Quinoa Salad

Ingredients:

• 1 lb chicken breast

• 1/2 cup tricolor dry quinoa

• 6 cups slightly packed chopped kale (it will take about 1 1/2 bunches. Remove thick ribs before chopping, 6 oz chopped)

• 2 crisp sweet apples, cored and chopped* (I used gala apples)

• 1 cup walnuts, lightly toasted and roughly chopped

• 1/2 cup dried cranberries or rasberries

• 4 oz goat cheese, crumbled

Dressing Ingredients:

• 1/2 cup olive oil

• 1/4 cup fresh lemon juice

• 2 Tbsp honey

• 1 1/2 tsp dijon mustard

• Salt to taste

Instructions:

• Bake the chicken breasts: Place in the oven on 400 degrees for 35 minutes

• Cook quinoa and cool: Cook quinoa according to directions on package and cool completely. 

• Whisk dressing ingredients: While quinoa is cooling, whisk together olive oil, lemon juice, honey, dijon and salt in a jar or bowl. 

• Pour 3/4 dressing over kale, chill: Add kale to a salad bowl, whisk dressing once more then pour 3/4 of the dressing over kale and toss until kale is evenly coated. Cover bowl and chill 15 minutes (adding the dressing and letting it rest helps soften kale a bit).

• Toss in remaining mix-ins and dressing: Remove salad from refrigerator, add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add goat cheese and toss just lightly. 

• Serve or store covered in refrigerator for up to 4 hours (see notes).

This salad is filled with so many amazing ingredients to nourish your body! Olive oil and walnuts provide healthy fats; these are essential to give you energy and support cell growth. Chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Quinoa is a gluten-free, high protein, plant-based food that provides smart carbs, fiber, and protein. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others. Apples help the digestive system, increase energy, and keep the doctor away🤩

4-Week Spring Meal Plan

Are you feeling energized and motivated to continue fueling your body, mind, and spirit after the TransFIVE No-Sugar Challenge?

Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

March News

We want you to help you ABSolutely Maximize March! Pick up your March calendar challenge in the studio and make it a priority to fill this out each day of the month, with the ab exercise you did daily. We suggest that you print it out and put it on your fridge, bathroom mirror, a bulletin board, or somewhere you will see it everyday. We believe YOU CAN!

ABSolutely Strong

Start off your month on the right ab (😆) and give this killer workout a try! Fire up the core and get the heart rate up in a matter of minutes. This will leave you feeling strengthened and empowered.

NEW Bible Study

After an incredible 6-week Bible Study where we read through Rhythms of Renewal by Rebekah Lyons, we were inspired to continue diving into the Word and invest in our relationship with the Heavenly Father. We are so excited to start a study focused 1&2 Kings, called Trustworthy, by Lysa Terkeurst. Join us in “exploring the deeply applicable Scriptures that will teach us how to truly trust God.”

In this study you will learn to:

• Identify and challenge doubts in the one true God.

• Loosen your grip of trying to control people and circumstances in your life

• Explore how the Old Testament applies to our lives today.

• Learn to trust in the goodness and faithfulness of God.

This study will start on March 5th, from 12:00-1:00pm and meet in the TransFit studio. Sign up on the APP for this FREE community bible study.

TransFit Girls

Every Wednesday, TransFit Girls meets at 4:30pm in the TransFit studio. Sign up on the app.

Fit for a Miracle 5K

Our SECOND annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 3, 2020 at 4:30 pm. We will also have a Miracle Mile (1 mile fun-run) at 4:00 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund Summer Camp. If you or your business would like to help sponsor this event please email us HERE!

Check out our website for more 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

✨ Here’s How to Finish March with Energy!

Sweet friends,

WOW— what an incredible month we’ve had in the studio! We are so excited about the beginning of spring and warm weather. Take some time to enjoy God’s blessings by going for a run or walk outside!

Don’t forget to turn in your March calendar when the month is over! We want to see how you stayed ABSolutely committed this month! You can bring your calendar in to the studio, email us a picture to transfitathens@gmail.com, or text a picture to our staff. When you complete a monthly challenge and turn your calendar in, we reward your hard work with a prize!

We wanted to encourage you this morning to stay committed. Let’s run stronger together whatever race, whether it be the race of today or a real 5k, with perseverance, endurance, and heart!

“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. Let us fix our eyes on Jesus, the author and perfector of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful me, so that you will not grow weary and lose heart.” Hebrews 12:1-3

Whether we are physically running or not, we all run the race of life and give the honor and glory to God. Often, we are exhausted and want to quit but we have a finish line to cross so we must finish strong! He gave us these bodies and asks us to care for them, which we do by viewing exercise as a form of worship. Let us soak in the richness of the world He created!

We hope you can join us for our lunch and learn on Thursday! Additionally, we have exciting news beginning next week, April 3rd! Pam Adams, our director of Spiritual Development and Outreach, will be leading a prayer walk every Wednesday in April at at 9:30 am. Stay tuned for our April news blog for more details!

Wall Postures

Click the button above to download this flyer and save or print it for future reference! These poses are restorative yoga postures that allow the mind and the body to relax, relieving stress and tension. Here are 3 key benefits of doing these postures:

1. Relaxation: These poses in combination with controlled breathing lead to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

2. Stretches hamstrings and lower back: The angle of the body in these poses reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. In poses like Legs Up the Wall, the closer your hips are to the wall, the more stretch you'll create in your hamstrings.

3. Facilitates venous drainage and increases circulation: Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Wednesday is the last day to register for the Lunch & Learn!

The event will be on Thursday, March 28th. During this luncheon, we will cover safe and efficient running. Topics include form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! TransFit Registered Dietician Kaeti Shurling will teach us about the best foods for runners. We will also have Fleet Feet Athens and Lululemon here as guests! Lululemon is bringing new sports bras for runners. You do not want to miss this!

The cost to cover lunch is $10. You can register on the free TransFit app under Special Events!

Congratulations to our incredible marathon runners— we are SO proud of you! These ladies went down to Ormond Beach, FL to run the Tomoka Marathon over the weekend. They set a great example for us on using our bodies to worship our amazing God! Let’s take the dedication and drive we learn while training and apply it to the real life marathon we run each day for Christ!

Fit for a Miracle 5K

Our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

We can’t wait to see you in the studio throughout the rest of this week! We are finishing March strong and full of energy!

Check out our website for more 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

🏃‍♀️Run Faster and More Efficiently Today— Here’s How!

Sweet friends,

We are so thankful for another amazing week in the TransFit studio and we are ready to inspire and encourage you! March is full of so many fun events, including our Lunch and Learn! In honor of the Fit for a Miracle 5K we have coming up May 4th, we are hosting a Healthy Running Lunch & Learn. Our Transfit Staff and running experts will lead this luncheon, teaching us how to run or walk faster and more efficiently no matter how experienced we are!

During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. Come ready to be active and practice form drills! TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! Whether you are a beginner or experienced runner, we can all learn and benefit!

You can register for this event on the TransFit app under Special Events by clicking the button below!

We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We hope to see you in the studio this week! The days you aren't in the studio, try to get in an extra walk or run. Text or email us pictures and tag #transfitrunning in your posts. We are stronger together, ladies!

If you have a goal to run a race, improve your form, or start running, schedule a 1-1 session with Lisa to help you achieve your goals! You can purchase a session on our website HERE or app HERE. Email Lisa directly HERE if you have any questions.

Are you in a rut or do you desire to feel stronger while walking, jogging, or running? We have heard this comment often in the studio as the sun starts to shine and we want to be out enjoying nature on foot. We want to challenge you and ask that you commit to making one healthy habit a priority today.

When we run or walk, the glutes hold our pelvis level and steady, extend our hip, and propel us forward. The glutes also keep our legs, pelvis, and torso properly aligned. When our glutes are weak, our entire kinetic chain is disrupted. Research links weak glute muscles to Achilles tendinitis, shin splints, and IT band syndrome. Let’s don’t give in! Let’s commit to strengthening these areas! Here, we show you glute exercises that will strengthen your backside for more efficient healthy walking and running. 

Here are some incredible yoga stretches to do post walk or run to release the glutes and hamstrings!

Fit for a Miracle 5K

As some of you may know, our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

Our “Commit” shirts are here and they are amazing! So cute and soft!! Make sure you grab one of these shirts in the studio or from our Etsy!

Check out our website for more 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 on-on-one.

Blessings, 

Team TransFit

👊 Why Women Need Self-Defense!

Sweet friends,

We hope your week is off to an amazing start! Transformation Tuesday means… let’s make the most of everyday- starting today! We are so close to spring and warm weather! ☀️ Remember those February Calendars and all the events and sessions we have in February!

We want to remind you about our February Lunch and Learn this Friday from 12-1 at TransFit! Sean Borders from Karate Oconee will be in the studio leading us in an interactive self-defense course. Yes— that means we will actually be up moving and learning the best self-defense techniques during this session! The Self-defense lunch and learn will empower you to be stronger and have confidence in your ability to protect yourself in any situation.

We will serve delicious Transformer Plates from the Pine! If you would like gluten free or another lunch option please let us know. You can sign up on our FREE app by clicking the button below. Spots are limited so don’t miss out on this incredible opportunity for fellowship, laughing, and learning how to defend ourselves!

3 Benefits of Self-Defense Courses for Women:

1. Self-defense helps protect you and your family. This is the most obvious yet important reason to learn self defense. Even though women are typically smaller and not as strong as their attacker, this discipline helps women use their opponent’s mechanics (height, weight, and strength) against them. More than half of women in victimization attacks are harmed; knowing self-defense techniques provides us with the necessary skills to avoid being injured in an attack.

2. Self-defense builds confidence in women. The great thing about self-defense is that everyone can benefit from it. It does not discriminate against sex, age, or physical ability. Women’s self-defense classes present opportunities to build friendships and build each other up as we continue to learn. Self-defense empowers women to be stronger and have confidence in their ability to protect themselves.

3. Self-defense teaches women discipline that transfers into other areas of their lives. You learn how to be calm, control your breathing, and respond instead of reacting to stressful situations. It helps your physical training by increasing your overall strength, flexibility, dexterity, and cognitive awareness. In a society where we want results now, self-defense teaches us to be diligent, patient, and take failures as signs of growth instead of defeat. These skills and qualities are so valuable in our everyday lives!

Please join us and bring your friends to this exciting and informative lunch and learn! We can’t wait to spend time with you as we learn how to defend ourselves and our loved ones!

Let us know how we can serve you! We are ready to help you finish February feeling sting and confident! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!

Blessings, 

Team TransFit

Exciting December News & Client Spotlight to Inspire You to Transform!

It’s December! Can you believe it?! The Christmas season is here, and we are so excited! Our theme this month is Believe. Everything is possible for the one who believes. You can accomplish your goals, give your best one minute at a time, and live transformed to finish 2018 strong!

Here’s what you’ve all been waiting for… Our December Challenge Calendar! The goal this month is to complete A MILE A DAY! You can accomplish this by walking, running, riding a bike or coming to a session in the studio. Tag #OneMileADay on Instagram to be entered in for a free session. We just want you to get moving every day. Each week also has an additional challenge to help you transform. This week, we challenge you to drink 80 ounces of water per day. Download the calendar below or pick one up in the studio!

Join us for December’s Lunch and Learn because we are doing a luncheon of our and your FAVORITE THINGS! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items and everyone will go home with a new favorite thing. Jami Washington from Downtown Academy will also be stopping by to talk about our service project. Come join us on Thursday, December 13th from 12-1 at the studio.

The cost of attendance is $12 to cover lunch from the Pine. Register on our TransFit app under “Special Events” or click the link below!

Come join us this month for an amazing afternoon TransFormer session:

• Lisa will lead you in a transformational workout on Mondays at 4:15

• Come workout with our new trainer Corinn during our Tuesday and Thursday Transformer Sessions at 4:15

These two ladies can encourage you and help you finish the year living transformed! Sign up on our app or on our website HERE.

Follow our spiritual director, Pam Adams, on Instagram this month as she is doing a daily advent devotion in preparation of the Christmas season. She will be studying the book of Philippians and will be posting and guiding us through these truths during the advent season. You can follow her on Instagram at @pamablam or at the link HERE.

We still have a few ornaments left on our Giving Tree! Help us support Downtown Academy by giving them fitness equipment that they can use during recess, PE and after school activities. All you have to do is pick an ornament from our giving tree in the studio, purchase the gift and return it wrapped to the studio by December 14th. You can drop off gifts at the student and put under the tree or give gifts to any TransFit staff!

We have an incredible client spotlight will inspire you! She is an example of believing and never giving up. This beautiful friend, Lisa Irvin, is an example of consistency and accountability, which is key in transformation. Lisa is in the TransFit studio at least two times per week and has food journaled in MyFitnessPal for the last FIVE MONTHS to keep herself accountable. We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lisa, for living transformed and being an inspiration to us all!

Lisa’s Transformation Story

“I have had an exercise routine of some sort for the past 10 years, but how I exercise has changed over time. I have always loved running, but injuries forced me to stop. Even though I miss running, I knew it was time to find other forms of exercise that better fit my body. Now, my weekly exercise routine usually consists of a weight class twice a week at TransFit and a brisk 4-mile walk 4-6 days a week. I love the feeling of accomplishment after a workout or a walk. I know I’ve done something good for myself. I enjoy walking with a friend for the added encouragement, so it is sometimes hard to make myself go alone, but I know I’ll be glad I went when I’m finished.

This past summer, I began using MyFitnessPal to keep track of my daily nutrition, exercise, and water intake. It has made a huge difference in my health and makes me consciously aware of what I eat and do for my body daily. I am working to continue food journaling in MyFitnessPal and keeping up with my exercise routine to reach my goals. My current goals are to continue to stay active and to make healthy choices every day.

My proudest accomplishment is my family! My husband Greg has been part of a running/walking group for many years, and they are faithful! Rain, shine, snow...whatever they meet at 6:30 every morning. He inspires me to stay active too! My three children (Jake, Miller, and Gracie) are my joy. I am so proud to be their mom! Being healthy and active is so important for my overall happiness. I couldn’t imagine not doing something active regularly. It’s my “therapy”!”

Lisa, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lisa’s favorite recipes! It’s a Kale and Quinoa Soup. Curl up with a warm blanket and try it with your family this week!

Kale and Quinoa Soup

Ingredients

• 2 tablespoons olive oil

• 1 shallot, minced

• 2 garlic cloves, minced

• 8 baby carrots, chopped

• 1/2 cup quinoa (cooked)

• 1/8 teaspoon cayenne pepper

• 1/8 teaspoon coriander

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 2 cups low sodium chicken broth

• 1 cup water

• 2 cups kale, chopped

Directions

1. Heat olive oil over medium-high heat in a soup pot or sauce pan. 

2. Toss in shallots, garlic and carrots to sauté until tender.

3. Add quinoa, cayenne, coriander, salt and pepper. Stir over heat for about 3–5 minutes.

4. Pour in broth and water and bring to a boil.

5. Lower heat, cover with lid, and let simmer 15 minutes.

6. Add kale and stir in, re-cover, and let simmer another 5 minutes.

We are excited to encourage you to finish 2018 strong and reach your goals! We want to encourage you in your journey to live transformed. Please reach out to us to schedule a nutrition counseling session or a one-on-one session at transfitathens@gmail.com. We look forward to seeing you in the studio soon!

Blessings,

Team TransFit

Secret to finishing the last quarter of 2018 STRONG!

Sweet friends,

No regrets! Max out your full potential in 2018 by achieving your goals and dreams. We want to serve you and hold you accountable to finish the last quarter of 2018 strong!

To Finish 2018 Strong, You Need To:

1. Write out your goals

2. Meet with an accountability partner

3. Take action and renew your mind daily

To help keep you accountable, we will be offering FREE 20-minute client check-ins with one of our trainers next week! These sessions are designed to help you set goals and create a plan to achieve these goals for the last quarter of the year. Let us help you transform your mind body and spirit!

To set up your check-in, e-mail us at transfitathens@gmail.com!

Our Fall Meal Plan is still on sale for $9.99 until the end of this week! This plan was created by our registered dietitians Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes. Buy it at the link below to help transform your nutrition this month!

Chopped Kale Salad with Butternut Squash & Chickpeas

Yield: 4 as a meal or 8 as a side

Ingredients

For the Salad

• 1 large bunch of kale 

• 4 cups of any other green lettuce (chopped spinach, broccoli slaw, more kale)

• 2-3 cups large diced butternut squash

• 1 15 ounce can chickpeas (garbanzo beans), drained and rinsed

• 1 tablespoons extra virgin olive oil

• 1 tablespoon curry powder

• ½ teaspoon of cayenne pepper

• Kosher salt

• ½ cup toasted pecan

• OPTIONAL: Chopped chicken or other protein, pomegranate

For the Dressing

• 2 tablespoons tahini

• ¼ cup extra virgin olive oil

• 2 tablespoons white wine vinegar

• 1 teaspoon honey

• ½ teaspoon kosher salt

Instructions

1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  

2. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.

3. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.

4. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein! Enjoy!

We are halfway through October, and we challenged you to be active and stretch every day this month! Here is a stretch video that you can do this week to reach your goal! You can also visit our YouTube channel HERE for more stretching videos.

Don’t forget to sign up for our Lunch and Learn on October 23 from 12-1 in the TransFit studio! We will be welcoming Kisa Raye, who is an exercise physiologist and facial stretch therapist, and she will be teaching us about stretching! The cost of attendance is $12 and includes lunch from Maepole. Register on our app at the link below under “Special Events".

Tight hips? This is the stretch for you!

If you have any questions or want to set up a one-one-one session, email us at transfitathens@gmail.com.

Blessings,

Team TransFit

💥Exciting October News to Help You Transform! 💥

Sweet friends,

This month, we challenge you to be active and stretch every single day as we focus on Optimism in October! A great way to get your daily stretching in is to do yoga! Yoga is a great way to exercise and renew your mind, and has essential health benefits like increasing flexibility, building muscle strength, preventing cartilage and joint breakdown, and increases your blood flow! It will help you transform your mind, body and spirit!

Congratulations to our September calendar challenge winner, Jennifer Leahy! Jennifer committed to her strength and being active every day in September! You are such an inspiration!

Don’t forget to pick up your October calendar at the studio for a chance to be our October calendar challenge winner and win a month of free sessions!

Join us for a NEW yoga session on Mondays at 5:30 p.m. in the studio! The session will be lead by our new yoga instructor, Emily Dietz! Yoga is a great opportunity to reach this month’s goal of stretching every day!

Emily’s practice centers around vinyasa flow, and she loves the idea that all movement is linked with breath, both on and off the mat. Yoga helps center the mind and body and provides calm and connection to spirit. Come join her for her first class on Monday!

Are you a walker or jogger ready to begin running and want to feel your best? Or are you an advanced runner who wants to better your running form, build cardiovascular fitness, run more efficiently, or add speed to your step? Join TransFit Running Coach and Personal Trainer Lisa Patton on Wednesdays at 8:20 for a TransFit Outdoor Runners Workout!
TransFit Outdoor Runners Workout is a 55-minute session that includes essential dynamic warmup sequences, running form drills, strength exercises for runners, a heart-pumping outdoor workout, and an inspirational cool down and post-run stretches.

For October’s Lunch and Learn, we will be welcoming Kisa Raye to the studio on October 23 from 12-1! Kisa Raye, MEd, FST is an exercise physiologist, fascial stretch therapist and owner of KR stretch and inspi-Her Wellness LLC.

“Let’s take stretching beyond the muscle. Learn how to reach more and achieve more through better stretching techniques that will not only improve your physical health, but bring peace and balance to your mind.”

The cost of attendance is $12 and includes lunch from Maepole!

Sign up for the Lunch and Learn under “Special Events” on the TransFit app HERE!

We are now offering a FALL MEAL PLAN on SALE for $9.99! This meal plan, which was created by our registered dietician, Kaeti Shurling and Consultant Katie Woodall, includes four-weeks of meals, grocery lists and healthy fall recipes! Let’s transform our nutrition this month together! You can download the meal plan on our website at the link below or on our app HERE!

Here are some tips for stretching this month! You can also visit our YouTube channel HERE for more stretching and workout videos.

Hips and Glutes Focused Yoga Sequence

We are so excited for all of the new and exciting things happening in October at TransFit! We can’t wait to see you in the studio soon. If you have any questions, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Tap Into Your Inner Strengths! 👊🏼

Sweet friends,

For the last six weeks, we have welcomed 4th through 8th grade girls into our studio on Wednesday evenings. These girls have absolutely FILLED the studio with energy, enthusiasm and positivity, and we have loved having them come exercise with us each week. It is so important for girls to learn to love exercise and their bodies from a young age. Our personal trainer, Mallory Gilliam, has lead this group of girls and has each week picked a different topic for them to focus on. The girls have set goals for themselves, talked about what makes them EXCITED about their life, and the power of strength in their daily lives. These messages are not only important for these middle school girls, but for ALL of us, regardless of age, and we just wanted to share these messages with you!

Strength is a beautiful gift that takes many forms. There are four categories of strength that we focus on at TransFit:

Mental strength

Physical strength

Emotional strength

Spiritual strength

Within each of these groups, we all have certain strengths that are unique to each one of us, and when we tap into these God-given strengths, we find purpose and passion that allows us to live fully.

Our spiritual beliefs are most likely to determine our mental and emotional strengths. Believing that we are strong, capable, and confident allows us to build our physical strength. Building our physical strength further enhances our mental and emotional strength. Each component is connected. Therefore, we must focus on improving each one. There are multiple ways to do this. To name a few, we can practice positive self-talk, exercise regularly, and spend daily time in prayer.

Positive affirmations focus on the things that we love about ourselves.  When we are focusing on such things, we become more confident are assured of our abilities, which lead us to take action.  Taking action on our physical health leads to other benefits beyond strengthening our bodies.  According to the American Journal of Lifestyle Medicine, resistance training reduces anxiety, may help treat depression, and improves overall self esteem. When these mental and emotional aspects are improved, we are bound to experience more joy, peace, and gratitude throughout our days. Our minds, bodies, and spirits are interconnected. We have the ability to use our bodies to treat our minds and vice-versa.

When working with the TransFit Girls, we focus on the truth that our thoughts determine our actions.  This one truth brings together all four components of transformed strength. What we believe is what we become, and one of the best things that we can do for ourselves is to fill our minds with the truth that Isaiah 40:21-28 provides – God will strengthen us even when we feel that we have no strength left. Know that you are strong and that you have multiple gifts and abilities that are unique to you. Use your strengths to live a life full of purpose, and keep transforming one moment at a time.

We are excited to encourage ALL women that walk through the doors of TransFit to be STRONG in their mental, physical, emotional, and spiritual strength!

Join us this September for our Lunch and Learn service project with Action Ministries. We will be putting together hygiene kits and snack bags for the homeless and impoverished in our Athens community. We will be assembling these bags on Wednesday, September 26 from 12-1 at the TransFit studio and delivering the bags Friday, September 28! We can’t wait to serve with you!

If you would like to join us, please sign up on our TransFit App HERE under “Special Events”. If you can’t join us at the event, you can also drop off your donations at the TransFit studio.

Items We Need:

Hygiene Kits:

• Toothbrushes/toothpaste

• Shampoo/conditioner

• Baby wipes

• Socks

• Soap

• Lotion

• Deodorant

Snack Bags:

• Granola bars

• Apples

• Other types of snacks that can be easily eaten on the go

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to continue encourage and inspire you this month! We are #StrongerTogether! Please let us know how we can help you reach your goals and dreams this month!

Blessings,

Team TransFit

Transforming workouts & a Lunch and Learn You Don't Want to Miss!

Sweet friends, 

Happy Monday! Each new day can be a fresh start with renewed motivation and willpower to reach our goals and follow a healthy lifestyle. However, as we all know, the month goes on and the craziness of life begins to set in and we often will struggle to remain as driven and focused as we were in January. Is this natural? Completely!

So, today we want to offer you a solution to this problem of falling off track and becoming disappointed and frustrated. One of the keys we have found for many clients in reaching their goals for lasting transformation! That solution is to find an accountability partner and if one person, maybe it is a group of people who inspire you daily! This could be someone or a group of women who are seeking to live a healthy lifestyle as well, and who can encourage you in all areas of life- body, mind, and spirit.

This is your "go-to" person when you are feeling stressed over meal planning, don't think you have time to fit in a workout, have struggled to have a quality quiet time all week or are facing any of life's many obstacles. As we see in Proverbs 27:17, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. This proves to be true for any area of life! When you work together with a friend or group, you will be much more apt to achieve goals and live life to the fullest! Let us know how we can serve you! 

We would love for you to join us at the TransFit Athens studio on April 25, 2018 at 12:00 PM. During the April Lunch and Learn we will hear from Valerie Langley and enjoy a Transformer lunch from Kaeti Shurling with Perfect Portions. Valerie will lead us through a short meditation to begin and then we will begin to learn about essential oils. She will discuss the 5 most common oils to use for Health and wellness, covering Lemon, Lavender, Peppermint, Frankincense, and OnGuard. She will explain how the oils heal your body physically and explain the different ways to use the oils, like diffusing, ingesting and topically. She will also teach how to make chemical free products with these oils that you can use around your home.

You can register for this event on our app under SPECIAL EVENTS! Have your accountability partner come join you at our Lunch and Learn! 

Take time today to seek out an accountability partner or group of inspiring friends. Pray about who this person could be in your life and then reach out to them! Have an honest discussion about how you will both be able to walk through life together, growing physically, mentally and spiritually and helping each other every step of the way.

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

Blessings, 

Team TransFit

Check Out How You Can Come ALIVE in April!

Friends, 

Can you believe April is here?! We are so excited to help you come ALIVE in April! We are encouraging each of you to come alive through this month's challenge- the April Arms Challenge! Challenge yourself daily with the exercises below! Get your family and friends to join you too. This is a great way to tone up your muscles and get in the habit of doing exercises daily. Click on the calendar to get this April challenge started! Check out all the new sessions happening this month at TransFit! 

Here is how you can come ALIVE in April:

APRIL TRANSFORMATION ACRONYM:

A- Action. Take action on your health! 

P- Pray. Take time for reflection and be grateful for your blessings! 

R- Renew. Renew your goals! 

I- Ignite. Ignite a passion for exercise. Exercise is worship!

L- Love. Love the body you have and give your best! 

5 Transformation Tips for A-P-R-I-L:

1. Allow God to take ACTION and believe that He can and will work in you in big ways! Ask Him to guide you and your goals!

2. Be in PRAYER. Plan your quiet time and lay it out the night or day before! 

3. RENEW your goals. Rewrite your goals. Challenge yourself to set 2 specific goals for the month and set 1 goal for each day and proud around it! 

4. IGNITE a spark in your exercise and workout with a friend! Accountability is such an important part of living transformed!

5.  Believe that God LOVES you! He sees you as a chosen daughter- enough and beloved! 

NEW April HIIT Cardio Transformer Sessions

NEW sessions will be Tuesday and Thursday at 9:30 for the month of April. The session will be a high-intensity interval cardio focused session for clients of all fitness levels. You will have a cardio warm-up, dynamic warm-up, cardio intervals on machines and on the floor, finishing with extra glutes and abs, with new stretching to fully renew your mind! 

TransUpLift Session

TransForm your Body- Elevate your Spirit- Renew your Mind! This session is on Monday's at 11:30. 

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. 

April Lunch and Learn

Essential Oils for Health and Wellness

April Lunch and Learn we will enjoy a new transformer lunch from The Pine and hear from life and meditation coach, Valerie Langley. Valerie will lead us through a short meditation to begin and then we will begin to learn about essential oils. She will discuss the 5 most common oils to use for Health and wellness, covering Lemon, Lavender, Peppermint, Frankincense, and OnGuard. She will explain how the oils heal your body physically and explain the different ways to use the oils, like diffusing, ingesting and topically. She will also teach how to make chemical free products with these oils that you can use around your home. Sign up on the FREE app under SPECIAL EVENTS. 

TransFit Running Session

Our TransFit Running session is coming back! You will meet at TransFit and run or walk down to the UGA Track. Our running coach, Lisa Patton, will lead you through running intervals around the track and some bodyweight exercises! Come join us on Tuesday's at 5:30 AM! Sign up on the app, so we know you are coming! 

Middle School Girls Sessions

Our last middle school session will begin April 11 and meet every Wednesday until April 25. The three-week session will meet once a week, on Wednesdays from 4:30-5:30 PM. We will teach the girls about whole body health through mind, body, and spirit. We will focus on learning how to correctly perform exercises, the importance of nutrition, and how to feel your best on the inside and outside!  The sessions will allow the girls to work hard, laugh, sweat and finish with a time of stretching and inspiration in the 55-minute full body session. You can purchase the individual sessions or the three-week package on our FREE app HERE!

We hope to see you in the studio throughout the month! We are so excited to work with you and help you achieve your goals this month! Let's live transformed and come ALIVE this April! We believe in you! Sign up for all sessions and events on our FREE TransFit app HERE! 

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

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

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 

Goal Setting Takeaways that will help you Finish January Strong!

Sweet friends, 

Last Friday, we had an incredible Lunch and Learn where we heard from our TransFit Personal Trainers, our Dietitian- Kaeti Shurling, and Kristy Smith from lululemon. We walked away feeling refreshed and renewed, ready for this new year and ready to conquer our goals and dreams. We wanted to share some of the key takeaways and the delicious salad recipe.

3 Key Things that Can Transform Your Life in 2018:

1. The people you spend time with! 

Are you spending time with people that lift you up, encourage you to be your best? 

2. The books you read! 

Are you reading books that challenge your mind and spirit? Here are a few that we recommend.

3. Encountering the presence of God! 

Are you taking time to be still, rest, and listen? Even a few minutes of calm and stillness can change your day and enhance your mood.

Kristy spoke to us about how to identify our core values, write them down,  and reminded us to come back to those values each day as a reminder of the amazing woman you CAN become! Listen to this beautiful song we played while centering our minds....

Remember ladies, even more important than the dreams and the goals you achieve is the person who you become along the way! The journey to your goals is where the real transformation takes place! These dreams make take a lifetime to achieve but they are worth waiting for and working for! Let's start today by CREATING the future of our dreams! Pray big bold prayers! We are here to help you! 

Transformer Plate at The Pine (Above)

Mix greens, curry vinaigrette

Herb roasted heirloom carrots and cauliflower (Roast veggies on 425 for 25 minute)

Crispy quinoa cake, sweet potato puree, goat cheese, toasted pecans

Curry Vinaigrette

• 1/2 c Rice Wine Vinegar
• 1/2 c Extra Virgin Olive Oil
• 1/2 tbsp curry powder
• 1/2 tbsp honey
• 1/2 tbsp dijon mustard 
• 1 tsp turmeric
• S&P to taste

TransFit Quinoa Cakes

Makes 10-12 cakes

Ingredients:

• 2 ½ cups cooked quinoa
• 4 large eggs, beaten
• 1/2 teaspoon salt
• 1/4 teaspoon lemon pepper
• 2 Tablespoons chopped parsley
• 1/2 small onion, finely chopped
• 2 cloves garlic, finely chopped
• 1 Tablespoon oil, plus more as needed
• **any seasonings you like to add deeper flavor

Directions:

1. Combine the quinoa, eggs, salt, and lemon pepper in a large bowl. Stir in the parsley, onion, and garlic.

2. At this point, you should have a mixture you can easily form into 10 thick patties (use a ¼ cup to form into patties). You want the mixture moist, so the patties aren't dry tasting. However, you want the mixture to hold together when cooking

3. Heat the oil in a large skillet over medium-low heat, add 5 patties, cover, and cook for 7 to 10 minutes until the bottoms are deeply browned. Carefully flip the patties with a spatula and cook the second sides for 5 minutes, or until golden. Remove from the skillet and cool on a large plate while you cook the remaining patties. Add more oil to the skillet if needed between each batch.

A goal that one of our TransFit trainers had last year was to serve the community well. After praying bold prayers and lots of hard work Shelley is in the process of opening a home to help women called HOPE 139! If you want to help Shelley with her ministry in anyway, please reach out to her at shelley@transfitathens.com. 

We hope that you feel inspired. It's never too late to set your goals! You can print off our 2018 goals handout and kickstart this year! Don't forget to send us your January challenge calendar! Remember, the winner wins a package of FREE sessions!! You can email the calendars to us at transfitathens@gmail.com. 

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

Blessings, 

Team TransFit

Are you ALL IN this Holiday Season?!

Happy Sunday, friends! 

Hope you are finding some rest and recovery and time to recharge today. Last week, the TransFit studio was buzzing with excitement and we loved seeing your hard work and dedication to your health! We had the privilege of recently hearing from our new TransFit Registered Dietitian, Kaeti Shurling at our Lunch and Learn. We wanted to share these two key takeaways with you to help you be ALL IN this Holiday Season-

1. Drink 80 oz of water daily and add frozen fruit to make it more flavorful! 
2. Try to eat at least 2-3 servings of fish a week!                                                                        - Fish is packed with omega-3 fatty acids that have a number of health benefits.   Eating a diet with omega -3 fatty acids can reduce memory loss, lower the risk of heart disease, reduce inflammation, and can lower blood pressure! 

These are two tips that you can add to your weekly meal plan today, so that you can live transformed mind, body, and spirit. Kaeti has shared this incredible Grain Bowl recipe with us. Set aside time today to meal prep (download a FREE MEAL PLAN HERE) and plan out your workouts for the week will help you stay focused on your goals and help you stay committed to being ALL IN this Holiday Season! Holiday Extravaganza weigh-in's start this week so bring your $20 and join the transforming holiday challenge! 

Perfect Portions: Grain Bowl 

(500 kcal/portion)

Ingredients (4 Portions):

• 1.5 Onion
• 10 oz Frozen shelled Edamame, thawed
• 1.25 c Uncooked Quinoa
• 1 Lemon
• 2 tsp Minced Garlic
• 2 Zucchini, diced
• 2 cup Chicken Stock
• 2 oz, Walnuts
• 4 Tbsp Olive Oil
• Pepper to Taste

Instructions:

1. In a medium pot, cook quinoa according to quinoa package instructions, using chicken stock instead of water.  

2. Finely dice onion. Zest, then halve lemon.

3. On a baking sheet, toss shelled edamame, diced zucchini, and a drizzle of olive oil. Season generously with pepper. Roast in oven until nicely browned, 15-20 minutes, tossing halfway through.

4. Saute onion and garlic until fragrant and onion is soft and translucent. 

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We can tell that you are ready for Holiday Extravaganza! If you missed our last blog, check it out HERE. But, get ready....it's time for HOLIDAY EXTRAVAGANZA! Grab your $20 and come join us! Weigh ins start TOMORROW! We hope that you are ready to compete for a chance to win the BIG prize! If you, someone in your family, or a friend own a business and would like to join us in the Holiday Extravaganza giveaway baskets and gifts, please email us at transfitathens@gmail.com. We would love any and all donations for prizes weekly and for the top 10 biggest losers!

We are so thankful for each of you! Let's get ready for an amazing Holiday Extravaganza! If you have any questions, please email us at transfitathens@gmail.com. Don't forget to use our app for inspiration, workouts, and recipes! Also shop all our inspirational products on our new TransFit Fashion Etsy Shop! Excited to see you in the studio this week!

Blessings, 

Team TransFit

November is HERE! How can you kickstart your nutrition this month?

Happy November sweet friends!

All of a sudden, November is here and the holidays are right around the corner! Often it seems we associate the holidays with being surrounded by unhealthy foods and lack of exercise; however, November is the best time of year to focus on nutrition and cardiovascular exercise! In light of Thanksgiving we want to focus on being thankful for our bodies by respecting and taking care of them. You can do this viewing exercise as worship and proper nutrition as a way to be thankful for the healthy body you have! Practicing these healthy habits diligently and staying accountable to your goals through the holiday season will help you honor your body! 

Friends, let’s light a fire down deep and have a passion to become more motivated than we have all year in time for this holiday season.  You can stick to your plan and reach your goals through the holidays! At TransFit we believe in you and we are excited to help you be the best YOU!  

We would love for you to come join us Friday at 12:30 PM for our Lunch and Learn. We will discuss the importance nutrition, tips for the holiday season, and how to feel your best for to finish 2017 strong . You will have the opportunity to hear from our new registered dietitian, Kaeti Shurling, and eat and fellowship together.  Please sign up on our app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com.

We wanted to share one of our new fall recipes with you, today! Enjoy! 

Chopped Kale Salad with Butternut Squash & Chickpeas

SERVES: SERVES 4 AS MEAL - OR 8 AS A SIDE

Ingredients

For the Salad

• 1 large bunch of kale 
• 4 cups of any other green lettuce (chopped spinach, broccoli slaw, more kale)
• 2-3 cups large diced butternut squash
• 1 15 ounce can chickpeas (garbanzo beans), drained and rinsed
• 1 tablespoons extra virgin olive oil
• 1 tablespoon curry powder
• ½ teaspoon of cayenne pepper
• Kosher salt
• ½ cup toasted pecan
• OPTIONAL: Chopped chicken or other protein, pomagranate

For the Dressing

• 2 tablespoons tahini
• ¼ cup extra virgin olive oil
• 2 tablespoons white wine vinegar
• 1 teaspoon honey
• ½ teaspoon kosher salt

Instructions

1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  
2. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.
3. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.
4. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein! Enjoy!

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We want to spend November focused on being grateful for the body we have and that we have the abilities to treat our bodies well. Let’s choose to make choices today and every day to treat our bodies with love and respect. 

We are excited to reach new goals with you this month and watch you achieve new things and begin living an even healthier lifestyle! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

"Let us RUN the race marked before us..." Why do you RUN?

Happy Wednesday, friends! 

Can you believe we are in our last week of September?! The month has flown by, and we hope that you have made this your best month yet and challenged yourself in our September squat challenge! Today, I am excited to share some stories that will inspire you to run or walk .... not just physically but run the race of life- well.  "Why would you ever want to do that to your body" many people have asked these past few weeks as we talk about a marathon. On September 19-  Lisa, Allison, Sara & I finished a marathon in Chicago.  Yes I emphasized finished because there were a few times where I wanted to stop and give up.  However, reflecting back on the marathon trip I realized we are all running marathons- daily - the marathon of LIFE! You have an easy pace one day, a race pace another, a natural high and a rock bottom low. We all have those feeling some days that we can't take another stop forward but with help from God, friends, and family yes we can! That is why I love a marathon!!! To have to fully rely on Christ to get me through seemingly impossible situations when I physically can not stand on my own. Exercise is worship! No matter how much you train in this marathon of life we will all be tested but when you trust in Him, you CAN and you WILL finish the race. 

I am excited for you to read these stories below.

Love and blessings, C

Sara Swann, Allison Cass, Lisa Patton, Caroline Ward

In Lisa's words: I trained for a marathon, but the Lord had a bigger plan for me. To prepare for the marathon, I carefully planned workouts, journaled food, added more water and was well hydrated for all workouts. I spent time focusing on scripture and positive thoughts in preparation for the mental challenge of the race. I felt confident and ready. I planned, prepared, and then performed, however my outcome was not what I had envisioned. A stomach virus had crept in and I was febrile and nauseated during the race and for the next few days. If I didn’t accomplish what I had set out to do, where was this peace and fullness coming from? As I reflect on the weekend, God presses on my heart the true race we are running. Our training plan is set for eternity. We are all running a marathon. Sometimes the outcome is exactly what we planned for and sometimes it takes a turn we never expected; even one we were careful to avoid. One of my favorite things about marathon training was the fellowship and accountability with my TransFit running partners. Yes, sweet friends, we need the accountability for physical fitness and wellness, but oh, how much more precious are these relationships that we are building for our marathon of life.

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Sara's marathon story: I started running and still do, because I love being outdoors, feeling the breeze in my face and the feeling of joy it brings when I finish a run! Sometimes it's hard to get started; its cold or hot, I'm tired, or it's really early when the alarm goes off, but the feeling of pure joy and the fellowship of the wonderful women inspire me to "do it anyway". I love challenging myself to new goals and the feeling of accomplishment when I reach them, and the accountability partners that help me get there! Nothing like the feeling of finishing a race whether it's a 10k, half or full marathon. I think running is a lot mental for me- a good way to have some personal time alone with God, enjoying His beauty or the time to get to talk with other friends to encourage one another! It sets the tone for a great day to go out and sweat, release energy, spend time in prayer and surround yourself with encouraging women! This marathon was really special because I was able to enjoy it with some amazing women. The training is time consuming and difficult to work into your busy life but the reward is so much more than any sacrifices made!! I had to battle some obstacles going into the marathon with a foot injury and an upper respiratory infection the week before however the good Lord taught me some lessons in this and helped get me through the race- a feet I could not have done without His strength!! Because of that, the beautiful scenery, amazing friends and the strength of my God, I have never felt more close to God or had quite a feeling of elation after finishing this marathon! It was life changing and I would encourage everyone to do a 5K, 10k, half or full marathon so they can also experience this! Unbelievable! 

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Allison's marathon story: If anyone had asked me this time a year ago if I had any interest in running a marathon, my response would’ve definitely been a huge NO , accompanied by bellowing laughter!  That seemed like a goal so unattainable that I wouldn’t have even considered it possible.  I have always loved running…but definitely short distances, usually 4-5 miles a few times a week. It wasn’t until after I ran my first half marathon in April that I truly realized how passionate I really was about running.  After the half, Sara and I continued to run with a running group on the weekends and it became something that I looked forward to each week!  I got to know some of the most precious ladies and established friendships that I will be forever grateful for. Many, many problems were solved and deep questions were answered on those early Saturday morning runs.  As our mileage crept up, it briefly entered my mind that I might could TRY…but it wasn’t until my husband gave me the little nudge of support I needed to really set the goal and say…YES, I can!!   I did, however, tell Caroline and Lisa that I felt like I’d probably lost my mind ;) !  But from that point on, I’d committed so I chose to not look back.  It was a journey in itself just to get to that weekend of Sept 17th.  So many miles logged, so many days checked off our training plan, so many questions and fears.  I just can’t express how instrumental Caroline and Lisa were in keeping us accountable and guiding us through the training process—soooo grateful for the instruction and support they provided through all of it.  The weekend itself was incredible!!  We saw God’s hand in so many things throughout the whole weekend.  We had such an AMAZING support group of both family and friends back home and we truly felt all the prayers lifting us up throughout our time in Illinois.  We had such a sweet, special time, enjoyed fellowship with one another and were able to focus on not only our physical health and readiness for the race but more importantly on our spiritual health and our relationships with the Lord.  It became so clearly evident the correlation between running this actual race and the race of life.  Race day was amazing! Those last 6 miles were TOUGH!! But we powered through and to finally see the finish line was so wonderful!!  While that day was the culmination of all the many weeks of training and hard work…I realized it was the time spent those couple days before that I am most grateful for.  The whole thing was such an empowering, spiritual experience that I will always treasure.  I learned so much, I grew so much…I’m just so thankful.

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 our faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.

~Hebrews 12:1-2

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We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We would love for you to join us Friday at 12:30 at the TransFit studio for our Walking and Running Lunch and Learn! Please sign up on our app here! We hope to see you there! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

What's all the buzz about Probiotics?

What an amazing start to April! You have come ALIVE this week friends! Thank you! 

Last Friday, we had the pleasure of hearing from our TransFit team and special guest and gut health specialist, Jennifer Rickard. We learned about the importance of meal prepping and all the reasons we need to keep our gut healthy. Today, we want to share with you some of the key takeaways from our Lunch and Learn discussion!

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Gut health is such an important part of whole body health. All 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. So, this means that the types of bacteria in our guts control the way we think, behave, and feel. 

It is so important to maintain a healthy balance of good and bad bacteria. 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. The above areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causeing 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.  
• Read your labels to decrease sugar and processed foods
• Eat whole, live, raw foods
• Supplement with a quality probiotic (kombucha, supplement, fermented foods)

Be sure to avoid probiotic supplements that have sugar or glucose in the ingredient list. We can also get moderate levels of probiotics from a healthy diet rich in cultured organic products like yogurt, goat’s cheese, kefir and buttermilk. Many common leafy greens are also excellent sources of probiotics. The best greens for increasing probiotics include chlorella, wheat grass, and spirulina. The advantage of getting these disease-fighting bacteria from green sources is that these foods are also extremely high in immune system-stimulating vitamins, minerals and nutrients. 

5 key benefits associated with the daily intake of probiotics include:

• Enhanced immune system response 
• Increased ability to digest food 
• Alleviates many common digestive disorders
• Increases the ability to assimilate the nutrients from food 
• Reduces negative affects of taking many types of antibiotics 

Go out today and pick up some Probiotics, your stomach will thank you!

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Flora-Flourishing Meal in a Jar

This recipe has all components of healthy meal: protein, whole grain, vegetable, fruit, and healthy fat. The natural yogurt and kefir provide a generous variety of gut-friendly bacteria and yeast. The oats and chia seeds provide food (probiotics) for your gut bacteria and in total, the recipe contains 11 grams of nutrient rich fiber. To round out the meal, add a serving of dark green or red vegetables. 

Ingredients

• 1/2 cup Greek yogurt
• 1/2 cup plain Kefir
• 1/3 cup canned pumpkin
• 1 teaspoon real maple syrup 
• 2 tablespoons raw multi-grain hot cereal (see note)
• 1 tablespoon chia seeds
• 1/2 teaspoon ground cinnamon, plus additional for sprinkling
• 1/2 cup frozen mixed berries
• 1 tablespoon sliced almonds

Directions

In a small bowl, combine yogurt, Kefir, pumpkin, syrup, raw multi-grain hot cereal, chia seeds, and ground cinnamon. Let stand 5 minutes. Pour half of mixture into a pint container. Place frozen mixed berries in jar on top of yogurt mixture. Add remaining yogurt mixture. Sprinkle with cinnamon if desired. Top with almonds. Refrigerate overnight or up to two days. 

***Ingredient notes: Country Choice Organic Multi-Grain Hot Cereal is available at large natural food stores. It looks like rolled oats. If you can't find it, substitute rolled oats. 

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Check our our APRIL DEALS- You can purchase on our app! 

Our Transformation All Access package for 30 days is on sale for $200! 

Our TransFlex Yoga package for 10 sessions is on sale for $100! 

Our TransFormer 20 session package is $240!

If you have any questions or would like to meet with our Nutrition Consultant to discuss your nutrition plan  you can email us at transfitathens@gmail.com or purchase a 1-1 session on our app! Don't forget to sign up for sessions in advance and check out our April specials.

Blessings, 

Team TransFit