TransFit Closed This Week In Response to COVID-19

Dear TransFit Family,

We are currently in the midst of a historical event! As we have seen, the Coronavirus (COVID-19), has now been formally described as a "pandemic" by the World Health Organization. 

At TransFit, your whole-body health and wellness is our top priority.  After reviewing all of the current CDC guidelines, we have made the difficult decision to close TransFit this week 3/16/20- 3/22/20.

 We will adjust all-access passes and extend all monthly sessions so that we can continue your transformation.

We will have workout videos and meal plans on the website for you. We will update you during the week as to when TransFit will reopen, but please reach out to Caroline or our trainers with any questions or concerns.

We are here to serve you and will be praying for you and your family during this time. Thank you for your understanding. 

Do Not Be Discouraged, Have Hope and Trust in God!

If you feel like you are struggling today, we’ve got ways to help you feel alive:

1. Get physical! Numerous studies have shown that exercise boosts mood – so much so that some doctors are advised to prescribe exercise for mild depression instead of medicines. 

2. Dance! It’s as easy as turning on Taylor Swift and breaking it down in the privacy of your bedroom. Or turn up the music in your car and pretend like you have tinted windows! Dancing cures the blues in many ways!

3. Yoga or Pilates! Yoga and Pilates are surprisingly rejuvenating! They challenge the body while also communicating with the muscles that they can relax. There is an amazing sense of relaxation that is experienced during the stretching portion, a portion of the class dedicated to silence, reflection, and time to rest your mind and body. You will be surprised how great you feel after.4. Get outside! If you have the chance and the ability to spend time outside in the fresh air, nothing beats the wind in your face! Go hiking; take your run off the treadmill and onto the trails and sidewalks. Stop ignoring your sweet puppy whining at the door and take her or him on a walk! Play tag or hide-and-seek with your kids outside. There are endless ways to get fresh air. Pick one of them, and experience your spirit brighten.

At-Home Workout Resources 
Please use our YouTube and Instagram TV channels for all of your exercise needs! There are plenty of options to choose from, so make sure you check them out. We want to make sure you are getting in a great workout as much as you can! 

Yoga Flow

Since Yoga is one of the five ways we think you can beat the January blues, here is a quick 6-minute series that will transform your body, mind, and spirit.

Put your phone in another room and on do not disturb, roll out a mat or towel in the warmth of the sun through a window, and quiet your mind as you flow through this series.

Click the link below to experience the greatness!

Get the whole family fired up with this rockin' AB workout! 

There is nothing better than a sweaty HIIT workout that will get the endorphins pumping and leave you feeling energized! 

Who doesn't love a full-body workout? Grab some weights, canned items, a jug of milk, books, or a packet of rice and beans and challenge your body and mind with this Transformer circuit! 

photo by www.whiteonricecouple.com

Kale Chips Recipe

Ingredients:

• 1 bunch of Kale

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

Instructions:

1. Preheat an oven to 375 degrees F. Line a non-insulated cookie sheet with parchment paper or foil.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite-size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. (You can massage kale with the olive to coat more evenly).

3. Bake until the edges brown but are not burnt, check after 10 minutes (shake pan if needed) may need to cook more 5 minutes. ENJOY!

4-Week Spring Meal Plan

Now that we seem to have plenty of time on our hands, why not use this as an opportunity to get your nutrition right!? 
Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

Saturday Group Runs at 6:30am

Who says you can't get outside and go for a run!? We will still be having our group run/walk THIS Saturday. Meet outside the studio for a quick, dynamic warmup! We would love to see you, even if we are 6-feet apart😆! 

Check out our website for more blogs, inspiration, recipes, workouts, and more!
Please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions.

Blessings,

Team TransFit

💥How to Maximize Your Health in March⚡️

Sweet friends,

Happy March! Who doesn’t love a new month AND the start of Spring!?

This month we are challenging you to press PLAY on your health and fitness—maximizing your body, mind, and spirit. Everyone is busy, life is always moving at a fast pace, and even though it may feel like things will slow down, every season is physically and mentally demanding. We believe if you stop pressing pause and making excuses, you will be able to see progress, experience change, and live a healthier lifestyle altogether! Yes, I know this might seem like a daunting task, but give it a try and experience the transformation.

5 Ways to Maximize Your Weight-loss in March

1. Exercise

Take time out of your day to move the body. This could mean going for a walk, taking a strength-training class, doing yoga, or going for a run. Exercising relieves stress and allows your mind to re-focus so that you can attack the day with new energy and a positive spirit. When we get our heart rate up and start to sweat, our endorphins are released which boosts our mood. 30-minutes is all you need to reap the benefits of exercise.

2. Nutrition

Nutrition is a key factor in your daily energy levels and mental health. When we fill our bodies with nutrient-dense foods, such as lean meats, fish, veggies, fruits, whole grains, and healthy fats (nuts, seeds, avocados, etc.), our bodies have the proper fuel to help us attack each day at full strength. Proper nutrition can also help you reach your goals faster and transform your body composition. It has been reported that nutrition leading factor in physical change. Not only does it sharpen your mind, but it makes you feel good!

3. Rest and Recovery

While exercising should be a priority in our daily routine, we also have to give our body a chance to rest and recover properly. This may come in the form of active recovery such as going for a long, slow walk or taking a yoga class. Another way for your body to fully recover is to get a healthy 7-9 hours of sleep each night. This allows your body to reset and be renewed.

4. Quality Time and Community

According to research, quality time is the most common “love language” for both men and women. When we spend time with people whom we care about, we are able to connect with them and deepen our relationships. This is a great way to relieve stress and feel filled. Surrounding ourselves with a tight community propels us towards our goals as we encourage and uplift each other.

 5. Praise

Just like in your journey to a whole-body transformation, it takes time for our bodies and minds to adjust. Changes don't happen overnight. Extend grace, compassion, love, and patience to yourself and others. We all need affirmation and encouragement in our lives. Tell someone, “Great job!” or “I am so proud of you!”. Show them how much you care for them and affirm their efforts every single day!

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 on 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 every Thursday. Sign up on the APP for this FREE community bible study.

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!

March Calendar

We want you to help you ABSolutely Maximize March! Download the March calendar 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 every day. Once it is complete, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! We believe YOU CAN!

At-Home Workout

This full-body blaster workout will tone and strengthen your body, mind, and spirit!

March Running Lunch n’ Learn

Our next Lunch n’ Learn is quickly approaching and we would love for you to join us on March 20 from 12:00-1:00pm in the studio! TransFit Running Director, Lisa Patton, and Physical Therapist, Mike Dylon will dive into topics such as form fundamentals, speed strategies, stride efficiency, and hip and glute strengthening. Come ready to be active and practice form drills! 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!

Stop pressing “pause” on your health and fitness and ABSolutely maximize this month by pressing “play”! We believe in you and know you can do it!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for 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

.....and the Winners of the Maximize your Motivation in March are....

Sweet Friends! 

We are beyond proud all of you who participated in our March Challenge to exercise everyday! You are all winners for attempting the challenge! Be proud of yourself!  Let the challenge continue to motivate you into ACTION this April! Try our April Arms and Abs Challenge to stay motivated! Make everyday count and remember that 15 minutes is better than no minutes of exercise!

We are so thrilled to announce the winners of our Maximize Your Motivation Challenge! These amazing ladies names were pulled out of a hat today after receiving over 100 March calender's! Congrats to everyone who participated- THANK YOU ! 

Our first place winner is Amy O'Neil! Amy has won a month of FREE sessions!

Our second place winner Is Sarah Spicer! Sarah has won 5 FREE sessions!

Our third place winner is Deborah Ragland! Deborah has won one month's worth of meal plans and recipes!

We are so proud of each of you! Thank you for pushing yourself to make March your best month yet! 

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This week in the studio we are passing out our April Arms &  Abs Challenge! We have the calendar pictured above with a daily arm workout that we want you to complete! 

Additionally, we have some April DEALS for YOU! 

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!

These packages will be on sale through the month of April! To purchase, you can find them on our TransFit App HERE! 

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We believe in you! Let's make this April our best, yet! If you have any questions, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio this week! We love feedback on session times moving into May please let us know if you would like any new session times! 

Blessings, 

Team TransFit

Finish March Strong! FREE 5 day No Sugar Challenge Guide inside!

Happy Sunday! 

We had an amazing week in the studio and look forward to finishing March strong with you! Today, refocus your mind on those goals you set at the beginning of the month. We can finish this month, just as strong as we started! We hope that you have been exercising daily for our Maximize your Motivation in March challenge! Bring in your calendars at the end of the week, to be entered for a month of free sessions! Today, we want to challenge you to take our TransFive challenge. What better time to start, than the last 5 days of March?  Also, please join us for our Lunch & Learn this coming Friday at 12:30 at the studio to learn about meal prepping for Spring and the benefits of probiotics and gut health for optimal wellness.

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Our TransFive challenge is a five day SUGAR elimination challenge. We will send you our eBook that is filled with a 5 day meal plan, recipes, tips, and daily scripture to help you conquer the challenge! As you accept this challenge keep these tips in mind: 

• Avoid simple carbohydrates, like processed breads, cereals.
• Avoid added sugars in foods, artificially sweetened desserts and candy.
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast.
• Drink a minimum of 100 ounces of water DAILY.
• Try to eat less fruits and MORE veggies!
• Exercise each day for a minuimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.

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We are ending March strong with our Lunch and Learn event, March 31. Join us in the TransFit studio for a delicious lunch from The Pine, while learning tips on how to meal prep! Our TransFit team and Health Coach and Specialist, Jennifer Rickard, will be teaching about the importance of meal prepping. Jennifer will teach us about the connection between the guy and overall health and wellness. Cost to cover lunch is $10. To register, please sign up on our app under special events, HERE! We would love to have you! 

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Thank you for accepting the challenge! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

New Family Favorite Recipes! 🍀

Happy St. Patrick's Day sweet friends!  Add in some extra greens into your nutrition plan this weekend in honor of the lucky holiday! Also, with a refreshing new season approaching, you may need some relaxation & reflection time with your family and friends. I was listening to the radio while I was out running errands, and I heard a nice segment on the importance of getting the family all together for a meal a few times a week. I’ve experienced first-hand the wonders of a family dinner, but let’s admit, it’s a rarity that the entire family sits down for a meal together.  These meals can be a special time when you can learn what’s going on in everyone’s lives,  spark up a fun, new conversation, or just enjoy sweet company!

Sick of hearing “how was school? How was work? How are your friends?” Why not spark not only a good conversation but also your imagination with some fun questions?

• Where is your favorite place in the world? Why?
• How do you know when you are all grown up? Why?
• What would your life be like if there were no telephones?
• Name three things that you have never done that you one day hope to do?

We also love to play Beginner Dinner Games (Barnes N Nobles), the Healthy Eating Game (Pottery Barn Kids), or just say 3 encouraging words to each person at the table (this can get tricky with little ones… but always funny)!

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Below are a few family favorites recipes. Whip these up and you're sure to have your family begging for more meals together! On another note, even if you don't cook, just enjoying time together around the dinner table with a prepared meal is a great start! 

We would love to hear your favorite family dinner recipes! 

Chicken & Broccoli Alfredo

Ingredients: 

• 2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces
• 2 cups cooked broccoli (steamed)
• 8oz whole wheat rotini or spaghetti squash
• 2 Tablespoons extra virgin olive oil 
• 2 teaspoons minced garlic
• 2 Tablespoons whole wheat flour 
• 1 cup low sodium chicken broth
• 1/4 cup almond milk
• 1/4 cup plain Greek yogurt
• salt & pepper
• 1/2 cup grated parmesan cheese

Directions: 

Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside. Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute. Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.

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Slow Cooker Pork Tenderloin Fajitas

Ingredients: (serves 5-6)

• 1 Lean Pork Tenderloin
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons soy sauce, preferably the low-sodium variety
• 1 jalapeno pepper, seeded and chopped (optional)
• 2 cloves garlic, minced
• 4 – 5 bell peppers, any color
• 1 onion (chopped)

Other fajita fixings:

• Whole-wheat tortillas, lettuce wraps, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, avocado, etc.

Instructions:

1. Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.
2. Rub the spice mixture over all sides of the meat and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top. Add ½ cup water to pot.
3. Top the meat with the diced jalapeño and minced garlic. Slice the bell peppers and onion and throw those on top of the meat as well.
4. Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.
5. Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above). 
   
   Enjoy!

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If you would like to set up a session with our Nutrition Consultant, Katie Woodall, to discuss your family and some great new recipes you can purchase this on our app HERE! During the consultation, we will give you a plan to help you achieve better nutrition habits, fit just for you and your family!

Try these meals sometime in the next few weeks! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit  

Now is the time to take ACTION on your health!

Sweet ladies, 

March is off to a great start! Thank you for filling our studio with smiles, energy, joy, and encouragement! Are you ready to take action on your health? Don't waste another minute! We want to help you reach your goals, dreams, and full potential.  We are now  offering our Maximizing Your Motivation in March Nutrition Package! If you would like to purchase the package, you can find it on our app HERE! 

What is your true motivation this month? To truly maximize your motivation, you have to KNOW your motivation! What is your motivation for better health??? We all have days where we trip and fall and get discouraged. There are days when we all lack motivation to keep pushing toward our goals. But, we can stay motivated by making a commitment to our goal and by aligning our actions with that decision or goal regardless of how we feel! You may never really "feel" like it but now is the time to take action! We love you and want to encourage you to be your best! 

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One of our key focuses for the Maximize your Motivation in March package is commitment. Our theme verse this month is Psalm 37:5- "Commit your way to the Lord. Trust in Him, and He will act."

God is not promising things will always be easy... they will be hard... but be encouraged that  the tree which weathers the most storms often grows to be the strongest! We must trust that we can handle the challenges He sets before us and commit to reaching our goals. Bring your commitments, goals, and dreamsto the Lord  ask Him to give you the strength to do whatever is that you are setting out to do! 

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Let's commit to strengthening our core by working on our abdominal muscles. Set aside 10 minutes every day to get in a great abdominal workout! This workout can be used for your March challenge to exercise daily! 

If you have any questions, please contact us at transfitathens@gmail.com.  We are excited to see you this week! 

Blessings, 

Team TransFit 

How Can You Maximize Your Motivation in March?

Bye Bye February... and Hello March! We are so proud of all the hard work & dedication we've seen this past month! We love hearing from all our friends on how their training and nutrition programs are going. You have stayed committed to your goals! We ended February strong with our Favorite Things Luncheon. What a great turn out and it was so fun sharing all of our favorite things with one another! 

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This month we are challenging each of you to Maximize Your Motivation in March! We are attaching the March calendar for the AWESOME challenge this month. We are challenging each of you to exercise DAILY! Remember exercise is worship! Record what activity you completed on your calendar and show it to us March 31st, for the chance to win a month of free sessions! Yes 1st place will win one month of free TransFit sessions, 2nd place will will 5 free sessions and 3rd place will win one month's worth of meal plans and recipes! We want to reenergize you to reach your goals in March!

This month, our theme scripture is Psalm 37:5- "Commit your way to the Lord. Trust in Him and He will act." 

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This month we are offering a $100 Maximize Your Motivation in March Nutrition Package. This package will consist of:

• 1-30 minute nutrition or personal training session
• 4 weeks of meal plans/ recipes/ shopping list/ inspiration 
• 4- 1o minute accountability check-ins via phone 

To purchase this package, please go to our app HERE or MindBody HERE! If you have any questions, please contact us at transfitathens@gmail.com. 

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Let's make this March the best month! We can do this, ladies! Check out our schedule for new sessions we are offering! Yoga will be offered on Wednesdays and Fridays now at 11:30 with Michelle! 

 If you have any questions or would like to set up a 1-1 session, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Maximize Your Motivation in March!

February is coming to a close and I am so proud of all the hard work & dedication I've seen this month! I love hearing from all my friends on how their training and nutrition programs are going. You haven't let cold weather slow you down and you've stayed committed to your goals!

This month, I've especially loved the opportunity to reach out to more people than I ever thought possible. Last week I was able to speak to a group of young women about proper nutrition, exercise, and faith.

We did a quick body weight workout, then focused on the power of positive thinking and with help from God's strength we can acheive our life goals.

We discussed how college can be a difficult time for a lot of women since there is such pressure to fit in, get a high GPA, and have a great figure while doing it. Even when college is finished, life's challenges continue. God has a plan for us all though, and we must have the strength to follow it.

"For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future." -Jeremiah 29:11

In March, plan to stay motivated and committed to your health. I will be offering  Maximize Your Motivation in March packages:

Maximize your Motivation for March Package A - $75

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

Maximize your Motivation for March Package Plus- $95

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

25 minute consultation for body composition and assessment

All these items (except the consultation) will be emailed to you directly. If you are interested, please email me at transfitathens@gmail.com to get started or click the PayPal link below.

An example of one of the great recipes that can be found on the meal plan is Crockpot Chicken Gyros! These are family friendly and so easy to make since you just have to mix up all the ingredients in a crockpot.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 2 cloves garlic, minced
• 1/4 cup fresh lemon juice
• 1 onion, diced
• 1/4 cup water
• 1 tablespoon extra virgin olive oil
• 3 Tablespoons red wine vinegar
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon lemon pepper

Directions: Spray crock pot with non-stick cooking spray. Place chicken breasts inside slow cooker. Mix remaining ingredients together in a bowl and pour over chicken breasts. Cook on HIGH for 3-4 hours or LOW 6-8 hours. Shred chicken and serve with pocketless whole wheat pita bread, Flat Out Bread,  or lettuce wrap,  sliced tomatoes, sliced onions, sliced cucumbers, lettuce, feta cheese and tzatziki sauce.

Blessings,

Caroline