🔥 7 Foods that Balance Hormones and Help You Lose!

Hey friends,

What an awesome week it’s been at the studio! We are so proud of you all for showing up and starting January strong. If you haven’t read about Paige Colquitt’s Holiday Extravaganza transformation, check that out on our blog HERE.

Have you ever felt like you’re exercising and eating a better-balanced diet, but still seeing no progress? Still feeling sluggish? Often, unbalanced hormones can sabotage your goal of feeling your best. Your body’s hormones help control everything from your metabolism to your body’s fat storage. Today we want to introduce you to 7 superfoods you can add into your daily nutrition plan to revive your body to help you feel your best!

Avocados

Avocados contain a substance known as beta-sitosterol. Beta-sitosterol has been shown to significantly lower blood cholesterol levels, balance cortisol levels, and decrease inflammation in the body. And, you can add them to literally anything! Who doesn’t love another reason to eat avocados?

Nuts

Almonds contain protein and fiber, and are known to slow the absorption of carbohydrates in the body. Studies have found that walnuts are also a good source of the hormone melatonin, which helps promote more restful sleep.

Cinnamon

Cinnamon has the ability to speed up the metabolism and stabilize blood sugar levels, which can help with weight loss. It also has anti-inflammatory and anti-bacterial properties that help keep your body healthy. In fact, it’s the cinnamaldehyde in cinnamon that naturally helps balance the body’s hormones. Add some cinnamon to your oatmeal or sprinkle some on an apple and enjoy a healthy snack!

Green Tea

Studies have shown that green tea extract increases metabolism and helps the body burn fat. It provides a boost of energy while blocking the release of the stress hormone cortisol, which helps gut the accumulation of belly fat! It also helps you warm up on these cold winter days! Purchase our team’s favorite green tea on Amazon HERE.

Pomegranates

Pomegranates have amazing anti-cancer, anti-inflammatory, and antioxidant properties that help keep the body healthy and fight off disease. They also provide the same estrogens that the female ovaries produce – estradiol, estrone, and estriol. Adding pomegranates to your diet can help reduce mood swings while helping your body combat breast cancer and heart disease.

Turmeric

Adding turmeric to your meals will do more than just spice things up. Turmeric naturally reduces inflammation, pain, and swelling in the body. It also helps to balance your hormones and keep your immune system functioning properly! Sprinkle it on your food or make Turmeric Tea or Golden Milk for a warm drink. Get our team’s favorite Turmeric from Amazon HERE.

Broccoli

Broccoli contains high amounts of photochemical called indoles, which play a large role in estrogen metabolism. Indoles work to convert estrogen into a safer form for the body to metabolize, which reduces the risk of estrogen-linked cancer, including breast cancer and prostate cancer. 

Try introducing some of these super foods and drinks into your daily nutrition plan and see how much better you feel! Eating a well-balanced diet with plenty of nutrients will revive your body and help you live transformed.

We’ve included a tasty recipe below that incorporates a few of these foods! Try it out and let us know what you think— we love when you tag us in your social media posts!

Superfood Salad

Ingredients

• 4 cups of leafy greens 

• 1/2 c chopped broccoli  

• 1/2 c chopped red apple

• 1 avocado sliced 

• 1 pomegranate seeds removed

• 1 cup walnuts roughly chopped

Dressing

• 1/2 cup avocado ripe

• 1 tsp seeded mustard

• 2 tbs lemon juice

• 6 tbs olive oil

• 1 splash apple cider vinegar

• 1 pinch sea salt

• 1 pinch black pepper

  
  Instructions

• Combine all the ingredients for the salad in a large bowl.

• Place all the ingredients for the dressing in a blender and process for 20-30 seconds or until you reach a smooth consistency!

• Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!

Don’t forget to sign up for sessions in advance on the app!

If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

🎉 Jump Start Your 2019 with Our New TransFit Packages!

Sweet friends,

We hope you had a wonderful Christmas with friends and family! To those of you who are participating in the Holiday Extravaganza, finish strong and remember your goals as we approach the last challenge day- NEW YEARS! Remember the goal of this challenge is not to restrict you, but to help you treat your body consistently as the amazing gift it is!

Let’s all stay motivated and active this holiday! Don’t overindulge in leftover holiday treats. You can find workouts and recipes to stay on track even while traveling on our website or on our TransFit app HERE.

During this time of rest and relaxation, we encourage you to take time to focus on your goals for 2019— through health and all other areas of your life.

As we transition into the New Year, we are so excited to announce our TransFit January Jump Start Packages! Are you ready to jump start your body, mind and spirit for a successful year in 2019? These packages will provide you with a healthy all-inclusive approach to help you meet your fitness goals! The January Jump Start packages will get you on the right track to live transformed and make 2019 the best year for body, mind and spirit!

January Jump Start Package - $49

(4 week body, mind and spirit plan to jump start your transformation)

4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

• Blank Meal Plan template for you to customize

• 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

• One month Transform Your Body Exercise Plan

• January Jump Start Getting Started Guide and 10 New Year's Steps to Success

• 2019 TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• TransFit January calendar with weekly challenges to keep you motivated

• Weekly inspiration and email support

  ***Jump Start Package will be emailed to you via PDF on January 1st! This package can be purchased on our website by clicking the button below.

January Jump Start Package Elite - $85

This package includes all of the above benefits, plus a 25 minute personal consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers. This will completely assess your body and create an individualized plan to help you reach your goals for 2019. This can be purchased on our website by clicking the button below!

January Jump Start Package Platinum (*most savings*) - $195

This package includes all of the above benefits, plus 8 transformer sessions to be used in January 2019! You will have all our meal plans, recipes, home workouts, and consultation to help you develop your transformation plan and add additional strength, cardio and flexibility sessions in the studio. This package can be purchased on our website by clicking on the button below so you can receive and book your 8 transformer sessions as well!

January Jump Start Package ULTIMATE - $395

This package includes all of the above plus an additional weekly 30 minute session with one of our Personal Trainers or Nutritionist to customize your transformation and help keep you accountable for your goals! With this package, you are guaranteed to reach your goals and rest your body, mind, and spirit. This package can be purchased on our website by clicking the button below!

If you have questions about any of these packages, please email us at transfitathens@gmail.com for more information! January Jump Start packages will be emailed to you on January 1st. We can’t wait to see you in the studio in 2019 ready to start your transformation!

TransFormer Power Lunch

TransFormer Power Lunch

Ingredients

• 3 cups chopped baby spinach or kale

• 1 medium pear, chopped

• 1/8 c dried cranberries

• 1/4 cup chopped walnuts or cashews

• 1/4 cup edamame or chickpeas

• 1/2 cup any roasted vegetable leftover (roasted butternut squash or sweet potatoes are best)

• 1/4 avocado

• 1/4 cup quinoa

• 1 oz. (1 tbsp) goat cheese, crumbled

Instructions

• In a large bowl, combine the greens, pears, cranberries, nuts, quinoa, roasted vegetable beans and cheese.

• Drizzle with vinaigrette.

• Toss for 1 minute, coating every leaf.

• Add avocado on top and top with fresh ground pepper. Enjoy!

Here is one of our favorite workouts of 2018! Try this out at home over the next few days to feel recharged and strong headed into the new year! You can also check out workouts on our app HERE or on our YouTube channel HERE.

Last, we want to thank you all so much for another amazing year! God has truly blessed us, and we have loved watching Him use TransFit as a ministry to inspire and encourage us all to transform body, mind and spirit. We could not be more grateful for you all! If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

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 

Staying AB-solutely Committed

March is off to a great start! I'm so happy to be working with some great people in the Maximize Your Motivation for March program! If you would like to join, please email me at transfitathens@gmail.com to get started.

What is your TRUE motivation? 

To truly maximize your motivation you have to

KNOW your motivation!

What is your MOTIVATION for better health???

1. ___________________________________________________________

One of our key focuses for the Maximize Your Motivation for March program is commitment.

"Commit everything you do to the Lord. Trust him, and he will help you" -Psalm 37:5

God is not promising things will always be easy, in fact it is the tree which weathers the most storms that often grows to be the strongest! We must trust that we can handle the challenges he sets before us, and commit to seeing our goals through.

This week let's commit to strengthening our core by working on our abdominal muscles. Set aside 10 minutes every day to get in a great workout that will help lay the foundation for future exercises. Watch the video below for one of my favorite ab routines (with my favorite assistant)!

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Blessings,

Caroline

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

Motivation in March!

Friends,

We have survived a very cold and wintry February! Let’s clean the slate and move forward into March! March is going to be the month of motivation!!!

Definition: Motivation is defined as the process that initiates, guides and maintains goal-oriented behaviors. Motivation is what causes us to act, whether it is getting a glass of water to reduce thirst or reading a book to gain knowledge.

It involves the biological, emotional, social and cognitive forces that activate behavior. In everyday usage, the term motivation is frequently used to describe why a person does something.

SO what is going to MOTIVATE you in MARCH?  Spring coming, Easter, work, a fun trip, a health issue, a family issue, a stress issue?  We are each going to write down ONE GOAL we want to accomplish in March! Get FIRED UP! GET MOTIVATED! You have 4 full weeks in March to MAKE IT happen!  If you need help establishing a goal, or refining one that you already have I am always here for you.

One thing I've found that helps keep me motivated is to stay accountable. Talk to a friend, spouse, or family member about some of the things you want to accomplish this month, and make a plan. Then stick to it! A tool I'm offering this month is an accountability chart. 

ADHERENCE CHART FOR MARCH 2014

The link above will allow you to download a PDF file of my March adherence chart. When you open it you will find a place to write a goal, then a chart for filling in workouts and meals. This is a great way to track your progress and uncover any patterns that may be helping or hurting your goals. For example, if you find that on Tuesdays it is especially hard to stick to your nutrition goals, try preparing an easy, healthy crock pot meal to take the stress out of cooking dinner. If you find that eating three meals a day leaves you craving more at night, try breaking up your day into five smaller meals. I am always available to discuss lifestyle changes so you can be as happy and healthy as possible!

Don't give yourself reasons why you can't this month. Give yourself reasons why you can! Believe in yourself and you can achieve these goals!

Blessings,

Caroline