Optimize Your Mental Health

We encourage you to start this month strong and confident in Christ! This week's podcast with Licensed Professional counselor Tara Lowry will give you encouragement and practical insights to support your mental health journey. We are thrilled to share Episode 3 of The Living Transformed Podcast with you. 

Body, mind, and spirit: it’s all connected! Wherever you are, let’s make the world a better place by living transformed together.

“Be still before the Lord and wait for Him.”

— Psalm 37:7

The Living Transformed Podcast offers strategies and encouragement to empower and enable you to live your life with confidence and joy—in body, mind, and spirit.

Episode 3: Tara Lowry is a licensed counselor with a master's in professional counseling. She specializes in family systems and structural family therapy, integrating attachment theories to help clients understand how early family dynamics shape their relationships. Tara provides trauma-informed care, using internal family systems to support emotional regulation and personal growth.

Tara shares valuable tools for emotional regulation, coping strategies, and understanding the impact of family dynamics on relationships. She will empower you to navigate challenges with greater resilience and self-awareness, offering hope for personal transformation and healing from the inside out.

You can also watch the podcast on our YouTube channel!

“Hope deferred makes the heart sick, but a longing fulfilled is a tree of life.”

— Proverbs 13:12

In today’s In today’s Podcast, 

Practical Tips for Combating Anxiety: 
    •    Recognize sensations
    •    Listen to your body’s responses
    •    Acknowledge the emotion - express and externalize it
    •    E(motion) - move your body!

Book Recommendation from Tara:  From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life.

“But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.”

— 2 Corinthians 12:9-10

Mental Toughness

Congrats AthHalf Runners!!!! We are so proud of everyone who came out to runner and cheer! Sunday morning was such a blast, and we are glad we were able to run, jog, or walk the race with the TransFit family. If you see one of these strong women this week tell them "Congrats!" or "Way to Go!"

A special shoutout to Deana Cozart, Deborah Ragland, Mary Claire Willis and Sue Baldwin for each getting their Personal Record Times!!!!! Everyone did a great job and finished strong!

With the Ath Half behind us we chose to focus our attention this week towards something that came in handy for the runners most likely around mile 10, 11, or 12 -- MENTAL TOUGHNESS! Mental strength is a very important pillar in keeping our MINDS, bodies, and spirits healthy.  Save these or print these out! 

10 Ways To Get Mentally Tough

1. When you wake up in the morning, take a morning walk of gratitude and prayer. It will create a fertile mind ready for success.

2. When you face a setback, think of it as a defining moment that will lead to a future accomplishment.

3. When you encounter adversity, remember, the best don't just face adversity; they embrace it, knowing it's not a dead end but a detour to something greater and better.

4. When you face negative people, know that the key to life is to stay positive in the face of negativity, not in the absence of it. After all, everyone will have to overcome negativity to define themselves and create their success.

5. When you want to complain, instead identify a solution.

6. When you are thinking about the past or worrying about the future, instead focus your energy on the present moment. The now is where your power is the greatest.

7. When your own self-doubt crowds your mind, weed it and replace it with positive thoughts and positive self-talk.

8. When you feel distracted, focus on your breathing, observe your surroundings, clear you mind, and get into The Zone. The Zone is not a random event. It can be created.

9. When you are tired and drained, remember to never, never, never give up. Finish strong in everything you do.

10. When you're in a high-pressure situation and the game is on the line and everyone is watching you, remember to smile, have fun, and enjoy it. Life is short; you only live once. You have nothing to lose. Seize the moment.

Recipe to Try:

Try this yummy soup recipe to keep you warm this week! Leeks and cauliflower are high in nutrients, reduce inflammation, and are high in fiber. Include this recipe into your meal plan!

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

"I WILL..." Commit to Mental Strength

Friends, 

To go along with our Strength in September theme, we wanted to emphasize the importance of mental strength in our lives. While we focus on becoming physically strong through our challenge, such as the September Squat challenge, let's  take time to center our minds! 

So, what exactly does mental strength look like? A great example we wanted to share with you all is a small exercise you and your family (or roommates for our sweet college students) can do together. I, Caroline, recently read about a family who goes around the table during breakfast every morning and each of them give an "I will" statement for that day. These statements shape each individual's mind to allow them to live purposefully and intentionally for the day. At the end of the day, the family talks about what became of their "I will" statements, and what God was able to accomplish through them that day. What is it important to vocalize these statements?

Beginning our days with an "I will" statement allows us to live intentionally. God calls us in Colossians 4:5 to "Live wisely among those..., and make the most of every opportunity." In order to truly make the most of every opportunity, we need to live our lives with an "I will" mindset. We need to seek to find opportunities to share love and encouragement and give our best in every moment of the day. 

So today, we want to challenge you to set an "I will" statement. Even if it's just for the day of the week, begin to transform your mind by having an eternal mindset, living each day with purpose. Come join us on Tuesday's at noon for our NEW Biblical Meditation session and on Thursday's at noon for our TransFit Bible Study. You can sign up on the TransFit app HERE! 

Blessings, 

Caroline and Team TransFit 

Save the Date for Three Big Upcoming Events!

Hi sweet friends! 

We are grateful the power is back on the the TransFit studio this week! Come in for a total body, mind, and spirit reset and refocus for your week! Remember to join us for our September Squat challenge.  Send in your calendar at the end of the month to be entered to win a FREE month of sessions!  

Please join us for our THREE BIG EVENTS this September! We are excited to announce the kick off of our new sessions this month and a community wide Lunch & Learn!

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Biblical Meditation- Beginning September 19 from 12-1 PM

We will be offering a Biblical Meditation session on Tuesday's at noon this will begin on September 19. The 55-minute guided biblical meditation session will offered by Valerie Langley.  We realize meditation is so important because when we get quiet and still we have the opportunity to hear God. The difference in praying and mediating is: prayer is us talking to God and meditation is us listening to Him. Not only is meditation great for reducing stress and anxiety but it also can strengthen your connection to God and align your thoughts with His. Meditation has also been scientifically proven to lower blood pressure, help with sleep, reduce pain, increase memory and attention, boost your immune system, help you to respond instead of react, increase productivity, and form new neural pathways literally changing your brain. You will  learn how to meditate in the session as well as be lead though a transforming experience. 

Sign up on the Mind Body or TransFit app- Use TransFit TransFormer or Yoga Session Credit for Meditiation session.

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TransFit Bible Study- Beginning September 21 from 12-1 PM

We are also offering our TransFit Bible Study on Thursday's 12-1pm with Caroline Ward. The Bible Study will begin on September 21.  Cost for this 6 week session is for the Live TransFormed Book only. Please sign up on Mind Body or the TransFit app! 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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Lunch and Learn, Tips for Healthy Walking and Running- September 29 at 12:30 PM

We would love for you to join us Friday, September 29 at 12:30 PM at the TransFit studio. At this event, we will learn more about walking and running specific exercises to strengthen gluten and hips, best foods for walkers and runners, Yamuna foot rolling for healthy feet, how to strengthen your mind to break through blocks, and the importance of specific shoes! The Lunch & Learn will be a fun fellowship event where we enjoy Lunch from the Pine and learn healthy running and walking tips! 

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We are so excited for these new sessions and hope that you will be able to join us! You can sign up on our app HERE! Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

If you have any questions, please email us at transfitathens@gmail.com. We are excited to start these sessions with you! Let's make this September our best month yet! 

Blessings, 

Team TransFit

Incredible Client Spotlight: Lisa Shirreffs

Happy Thursday! September is flying by and each of you are working so hard to achieve your goals you set at the beginning of the month. Continue to give your best this month! We know you can do it. Today, we are excited to introduce you to our client spotlight, Lisa Shirreffs! Lisa is an inspirational mother, wife, and friend! We love how each time Lisa comes into TransFit she has this enthusiasm and spark in her eye! She always gives 100% and has seen such a transformation in loss of body fat over her time at TransFit! Lisa has been consistent with weight training weekly and is adding in exercise one travel vacations!  Keep giving your best Lisa and inspiring so many women that no matter your age - you can live transformed! 

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                                                                       LISA & HER FAMILY

"In February, I began my workouts with Caroline after trying numerous other "work out" plans in town.  I've always been an active person but a life-long and regular work out warrior, not so much.  I did not do an organized "aerobics" class until well after college. I was in and out of work out programs while in Atlanta, DC and after I married and moved to Delaware.  I (and my husband) realized quickly that working out was a great physical release but also a HUGE mental equalizer. I have always struggled to make my workout a priority. I need an appointment time and personal accountability. Caroline's motivation and energy have helped me continue to stay on task. I love that I make an "appointment" and have it on my calendar. No excuses and I block out an hour for my personal physical and mental health.

I've reached a point in my life where my fitness is a priority. I work out at Transfit at least a couple of times a week and get regular cardio and stretching a few times a week. I'm on the road a lot in the fall to see my boys in college and try to get in workouts on the road. Walks, tennis, TransFit sessions and the past couple of weeks - great hikes have helped me keep on track. 

My diet is probably my biggest challenge. I love healthy food.... but there isn't much that I don't like. I've been lucky to be able eat pretty freely but as I get older and want to stay healthier, I recognize I have to be more cognizant of what I put in my body. As I began to work with Caroline and TransFit, I logged my food... for the first time ever.  I became much more aware of the nutrients that I need and the "other stuff" that I don't. Though I don't always eat what I should, I do have a much better understanding of what I am consuming and it's effect on my body, energy and well-being. 

After being diagnosed with osteopenia a couple of years ago and given the fact that my Mom and sister both have had osteoporosis, I am considered high risk and need to increase my bone and muscle mass. I also have had back issues for the past few years and Caroline is very careful to adjust exercises for my individual needs and check in with me to see how my back is feeling. 

I married into an extremely athletic family and have two sons (now 19 and 21) who I had to learn and continue to try to keep up with. I was really humbled this spring when they came home from college and noticed a difference in me. They were so excited that I had muscle definition, seemed to be in better shape and healthier that I had before. Thanks to Transfit, I'm probably in the best shape ever."

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Way yo go Lisa! You are incredible! Let's all strive to make progress on day at a time! In order to finish September strong, we are encouraging you to join us for our TransFIVE challenge starting next Monday. The challenge is 5 days of completely restoring your body, and will revamp your health in a new way. This challenge can help you focus on removing sugar and toxins from your body. 

Let us know if you have any questions!

Blessings, 

Team TransFit