Strong Bones, Strong Women: A Must Listen Episode of Living Transformed is LIVE

We're so excited to bring you Episode 5 of the Living Transformed Podcast, and trust me—you don't want to miss this one. "Strong Bones, Strong Women" is all about one of the most important (and often overlooked) aspects of women's health: bone strength. Your bone health matters whether you're in your 20s, 30s,40s, or navigating post-menopause. We are thrilled to share Episode 5 of The Living Transformed Podcast: Your Guide To Lifelong Bone Health with Cindy Mercer, MD. 

In this episode, Caroline sits down with Dr. Cynthia Mercer, a board-certified OB/GYN with nearly 40 years of experience, to discuss all things bone—how to build bones, how to protect them, and how to stay strong for life.

You’ll Learn:

• What bone density really means and why it matters

• When to get a DEXA scan and what it tells you

• The role of hormones, supplements, and strength training

• Simple ways to protect your bones at every age

• How jumping, squatting, and even stomping can help your bones

• Real, actionable strategies backed by decades of clinical experience

Key Supplements & Lifestyle Tips Covered:

• Calcium, Vitamin D, Magnesium, and Creatine specifics

• Bone-friendly nutrition

• Weight-bearing + resistance training tips

Scripture Mentioned:

• “My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” Psalm 73:26

• “Be careful how you think; your life is shaped by your thoughts.” Proverbs 4:23

Don’t forget about our Spring Sculpt Method!

Your complete four-week transformation program is designed to target, strengthen, and sculpt your deep core and abdominal muscles from the inside out. This method, created specifically for women, combines intentional movement, core-focused workouts, and smart progression to help you build a strong, toned, and functionally fit midsection—just in time to feel confident and energized. These videos on the new TransFit app are free this week and are only 5-10 minutes daily. They will appear once acquired via the app's My Workouts (on the sidebar). 

We are so grateful for all of you at TransFit. Let's go out and make today our best day yet! We are here to support you in reaching those goals. Don't hesitate to reach out to us with any questions or comments.

Blessings,

Caroline & Team TransFit

Living Transformed Season 3 Episode 3 is LIVE!

Woohoo! Episode 3 of Living Transformed Season 3 features TransFit's head personal trainer, Lisa Patton. We are ready to encourage you to achieve your health's maximum potential. This episode will make you smile and say, "Yes, I can!" It focuses on targeted ways to lose fat and gain muscle, especially for women over 40. Lisa and Caroline unpack the science behind body composition, the role of strength training, and how to navigate changes in metabolism and hormones with the proper fitness and nutrition approach.  

In detail, Lisa will dive into these topics:

• Why traditional cardio isn't the best fat-loss method for women over 40

• The importance of strength training and how to get started

• How to fuel your body with the proper nutrition for muscle gain and fat loss.

• The impacts of stress and hormones on weight and metabolism

• Faith's role in transforming your mindset and fitness journey

Also mentioned:

• Proverbs 31:17-- "She sets about her work vigorously; her arms are strong for her tasks."

• Strength exercises you should be doing 3-4 times a week

• Nutrition Strategies to prioritize protein, healthy fats, and complex carbs

• Recovery essentials to maximize sleep, stress management, and mobility work

Thank you for all of the love, support, and encouragement. We would be honored if you subscribed to Living Transformed so you can be alerted when a new episode drops. We always appreciate any honest comments and feedback. Do not hesitate to share any topics or questions you would like in future episodes.  

Blessings,

Caroline and Team TransFit

Weighted Vests: All You Need To Know + This Week's Healthy Favorites

Good Morning!

I pray that those on spring break enjoyed themselves. To those still in Athens, it has been a joy to see you online and in the studio! We love sharing our healthy favorites to help you reach your goals. Our top favorite thing is always YOU! We love our TransFit community of committed, kind, and encouraging women.

Why a Weighted Vest:

Here are some valuable insights on why women, in particular, should consider incorporating a weighted vest into their walking routine. When choosing the right size and fit, 10% max body weight is ideal.

1. Increased Calorie Burn and Fat Loss

Walking with a weighted vest adds extra resistance to your body, which leads to a higher energy expenditure. The added weight forces your body to work harder, increasing the calories burned during your walk, and can contribute to more efficient weight loss and fat reduction as your body burns more calories even at a moderate pace.

2. Improved Cardiovascular Health

The extra weight can elevate your heart rate, provide a more intense cardiovascular workout, and help to improve heart health by strengthening the heart muscle, boosting circulation, and improving oxygen delivery to your tissues. Over time, regular use of a weighted vest can help reduce the risk of cardiovascular disease by enhancing overall heart function and endurance.

3. Enhanced Bone Density

Weight-bearing exercises are key in promoting healthy bone density. Wearing a weighted vest while walking adds a load to your bones, which encourages bone strength and can help reduce the risk of osteoporosis, particularly in women more prone to bone density loss as they age. The added weight stimulates bone-building processes and can lead to stronger, healthier bones.

4. Increased Muscle Strength and Endurance:

The additional resistance challenges your muscles, leading to enhanced muscle tone, particularly in the lower body, core, and even your arms. As your muscles work harder to stabilize and support the added weight, they become stronger and more resilient. They can improve endurance and overall strength, helping you perform daily activities more easily.

5. Improved Posture and Core Stability

A weighted vest can also help improve posture by encouraging proper alignment during walking. With the added weight, your body naturally engages the core muscles to maintain stability, leading to better posture over time. Strengthening the core muscles improves walking posture, provides support for the spine, and reduces the risk of back pain.

6. Enhanced Mental Toughness and Motivation

Carrying extra weight during a walk can mentally challenge you, promoting perseverance and mental toughness. It can also provide a new level of motivation to push yourself further in your exercise routine, helping to keep things interesting and challenging. The added challenge can make the workout more rewarding and break through any plateaus in your fitness journey.

7. Convenience and Accessibility

One of the advantages of using a weighted vest is its simplicity and ease of use. All you need to do is slip on the vest, and you can turn any walk into a full-body workout. It’s a great way to increase intensity without additional space or time commitments.

Our Favorite Workout of the Week:

Metabolic Supersets were terrific this week at TransFit. Here is a great at-home chest and back workout.

Our Favorite Recipe of the Week: Asian Sesame Kabobs

These kabobs are perfect for spring! This recipe and more are in our High Protein Recipe Book, complete with macros.

Our Favorite Book of the Week

This groundbreaking book on living better and longer challenges conventional medical thinking on aging and reveals a new approach to preventing chronic disease and extending long-term health from a visionary physician and leading longevity expert.

Our New Favorite: Ardor Energy Sparkling Water

ARDOR ENERGY Sparkling Water has 100mg of Organic Caffeine from Green Tea and 200mg of Organic L-theanine (Focus & Calm). It has no sugar or calories and is vegan and Gluten-Free.

Favorite Supplement: Vitamin D

Vitamin D supports healthy bones, teeth, muscles, cardiovascular and immune functions. Make sure to consult with your physician before taking any supplement. Dr Elizabeth Johnson highly recommended this supplement in Season 2, Episode 4 of the Living Transformed Podcast. 

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It has been a great week at TransFit! Thank you for being such amazing clients and friends. Schedule your sessions in advance and check our website for blogs, inspiration, recipes, workouts, and more! Please email us at transfitathens@gmail.com with any questions or to schedule a one-on-one. 

Blessings, 

Team TransFit

New Podcast & Spring Family Recipes

🌸Happy Spring Week, sweet friend!  
 

In honor of St. Patricks Day add in some extra greens into your nutrition plan this weekend in honor of the lucky holiday!

As the season changes, it’s a great opportunity to refresh our nutrition habits and involve our loved ones in making healthier choices. In the podcast this week Lyla Ward sits down with Caroline to encourage you! 

We would love for you to tune in and get inspired! 

In this episode Lyla will be sharing her heart and the tools she uses to overcome challenges in many situations.  We also discuss great healthy habits to implement to serve your family and habits to take your faith to the maximum potential. We’re praying this episode will encourage you.

Podcast Here LIVE Today

This picture was taken 9 years ago, but it reminded me of how important it is to keep your family in the kitchen with you. Involve them in the day-to-day activities of cooking, meal, prepping, and even making smoothies!

Tired of hearing the same “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? Here are some great conversation starters during meal time:

• 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?

Involving a game at dinner can also be helpful:  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)!

Below are a few family favorites recipes.

Healthy Chicken Nuggets 

Prep time: 5 min. Cook time: 15 min.

6 oz. boneless, skinless chicken breast (cut into 1/2 inch pieces)

2 pinches salt

2 pinch pepper

I pinch garlic powder

2 tbsp light extra virgin olive oil

I cup whole wheat breadcrumbs (or almond meal for lower carb option)

Olive oil cooking spray

Preheat oven to 425 degrees. Toss chicken in olive oil and then season chicken with salt, pepper, and garlic. Dip the chicken in bread crumbs until coated completely. Roll until nicely coated.

Lightly coat a cookie sheet with spray and place the nuggets onto the tray and then into the oven. Bake until golden brown and cooked through (about 10-15 minutes).

Healthy Chicken 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.

Slow Cooker Pork Tenderloin Fajitas

Ingredients: (serves 5-6)

• 1 Lean Pork Tenderloin

• 2teaspoons 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!

Get Everyone Moving: Kids Couch To 5K Plan Here

If you would like to set up a session with our Nutrition Consultants to discuss your family nutrition and some great new recipes email us 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. We love you and are grateful to serve you. 

Blessings,

Team TransFit  

New TransFit App Here

Copyright © 2025 Transfit Athens, All rights reserved.

Episode 5 of Living Transformed is LIVE

Happy Wednesday friends!

We want to encourage you to optimize your health: body, mind, and spirit. We have the episode you can listen to today to help you smile and say, “YES I CAN”! We are thrilled to share with Episode 5 of The Living Transformed Podcast. 

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

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

Episode 5: Lisa Patton, will encourage you in optimizing your health. She will inspire you to Run a Faster, Stronger Race: 5K, 10K, ½ or Full Marathon.

In detail she will dive into these topics: 

What does a basic running plan include?

• Running can be tailored to any speed or distance, making it accessible for all fitness levels.

• Success requires commitment and consistency in following a structured plan.

• Include easy or recovery runs to aid muscle recovery and prevent overtraining.

• Cross-training and strength training are essential for improving overall fitness and preventing injury.

Key workouts for an effective running program:

• Intervals: Short bursts of high-speed running followed by rest or slow jogging for recovery.

• Tempo Runs: Sustained efforts at a "comfortably hard" pace to build endurance and speed.

• Long Runs: Extended distance runs to improve stamina and aerobic capacity.

Lisa’s Prescription for Improving Speed:

• Be patient and consistent—allow your body time to adapt.

• Focus on key workouts: intervals, tempo runs, long runs, and strength training.

• Increase cadence to maintain a quicker, more efficient step rhythm.

• Prioritize strength training for improved form, balance, and injury prevention.

• Ensure proper recovery: prioritize sleep, stretching, foam rolling, and cold therapy.

Nutrition for Runners:

• Protein waffles with banana and almond butter.

• Oatmeal with berries and Greek yogurt.

• Sweet potatoes for long-lasting energy.

• Whole grain toast for slow-releasing carbs.

• Caffeine can be an effective supplement, but understand your body’s response.

Key Takeaways for Seeking God While Running:

• Meditate on Scripture while running.

• Draw strength from God through prayer.

• Overcome mental and physical obstacles to build character and faith.

• Shift focus from performance outcomes to running as an act of worship.

• Find purpose beyond winning, grounded in faith and personal growth.

Truths to encourage you in your faith.
Hebrews 12:1-2:  

“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 faith.”

Colossians 3:23-24:  

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.”

🙏 But How… How Do We Transform Our Minds? #5InspirationalPodcasts

Sweet friends,

We talk often about living transformed. But “how” is the question we get asked a lot— how do you transform not only your body, but your mind? It’s truth that truly transforms and getting it in various different forms all throughout the day.

As  someone who spends at least two hours commuting to and from work, school & activities each day, I don’t know how I would get along without the manna that I received from incredible podcasts. The sonic ministry of the ones I’ve subscribed to over the past few years has provided me with many occasions to be inspired, encouraged, learn, and rejoice. We can use media for our good to help us make the most of every day and transform our minds!

In TransFit, we discuss “as she thinks, therefore she is.” These podcasts below can be a great help in keeping your thoughts fixed on “whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable” (Phil. 4:8). Here are some incredible podcasts you should try! 

Our blog today is brought to you by Katie David, a runner, educator, wife, mother, and avid podcast listener. She has a page called Podcast for Purpose dedicated to sharing podcast recommendations. The premise is to stir souls, sharpen focus, cultivate creativity, and expand minds! We are so inspired by Katie and grateful that she shared this knowledge with us!

“Listening to podcasts has become a huge part of my life over the past few years. Project Podcast for Purpose is just that— a project. It's a creative outlet where I can express my thoughts and reflections on podcasts episodes that impact my heart and mind and invite others to join me. I'm always looking to redefine myself, stretch comfort zones, learn something new and understand all of God's people better! I believe the quality of my life is largely connected to what I pay attention to. I hope you enjoy this collection of Faith Based Podcasts specifically designed with TransFit listeners in mind.” -Katie

Annie F. Downs on “That Sounds Fun” Podcast

The PROMISE: If you think Christianity can’t be synonymous with fun, then you haven’t met Annie! She brings her genuine personality and contagious laugh each week as she sits down to talk with authors, singers, athletes and so many others. Annie is an accomplished author and speaker who is well informed on today’s world as well as grounded in her beliefs. The upbeat nature of this show leaves you feeling energetic and cheerful!

Essence of an Episode: Amy Byrd; Next Gen Episode: 1. Step into Amy’s shoes to hear what it’s like to dive in head first into the hearts and minds of today’s teenagers. Amy’s first-hand accounts of ministering to teenage girls sheds light on 21st century teens. Sge educates the listener on a wide range of teen topics; from the hours they keep, how social media is seemingly woven into their DNA, and the Bible studies she has written specifically for them.

Jamie Ivey on “The Happy Hour with Jamie Ivey”

The PROMISE: This show will feel like cozy coffeehouse talk. Jamie is an excellent communicator and interviewer. Each week she hosts a world-changer to share their story.  You may find yourself finishing an episode in tears or smiling wide, as some shows expose voice-shaking vulnerability while others are just too precious for words. The conversations always find their way to Jesus and how He provides and loves us.

Essence of an Episode: Ep: 213: Jessica Turner. Jamie and Jessica sit down to discuss Jessica’s new book “Stretched Too Thin: How Working Moms Can Lose the Guilt, Work Smarter, and Thrive.” Hot topics included in this episode: mental load, mom guilt, shame, and juggling ALL the things. This episode empowers!

Alli Worthington on “The Alli Worthington Show”

The PROMISE: Alli conveys her authenticity through a microphone— now that’s hard to do! She is an author, speaker and business leader. Her guests offer stories that meet at the intersection of Life, Faith and Business. Sit down and grab a notebook when listening to Alli; she dishes out well-thought questions and always produces an insightful show that entertains and educates.

         Essence of an Episode: Francesca Battistelli on family, balance, and how to own it. Alli goes live with the Grammy-winning, talented singer/songwriter, wife, mother, and all-around relatable woman Francesca Battistelli. Francesca is well known for her presence in Christian music. In this episode, the ladies discuss the process behind songwriting, raising a big family, Christmas routines and more. With so many plates spinning, Francesca dishes on some of the ways she lets Jesus ‘in’ and finds peace.

Emily P. Freeman on “the NEXT RIGHT THING”

The PROMISE: The podcast tagline, “Creating space for your soul to breathe so you can discern the next right thing,” sums up this show perfectly.  Emily’s approach to making decisions – the big and little ones- allows the listener the freedom to create space, seek the wisdom of God and feel at peace with their choices.  She walks the listener through scenarios and illustrates the correlations of her discernment with the Lord’s will.

         Essence of an Episode: Ep:65: Take Off Your Crown.  Emily exposes her own vulnerability while sharing a story of how she seeks to control, measure, manipulate, maintain and figure out the answers to her life, living in her kingdom, instead of the Kingdom of God. Need a reminder about who’s kingdom you are in? Practice taking off your crown, it’s not all up to you.  “You are one in whom Christ dwells and delights. You live in a strong and unshakeable Kingdom of God. The Kingdom is not in trouble and neither are you.”

Lisa Whittle on “Jesus Over Everything with Lisa Whittle”

The PROMISE: Meet your daily dose of spiritual renewal! Lisa provides short (approximately 5 minutes), powerful episodes to jump start your day. Her wit and intelligence will make it a routine listen.

     Essence of an Episode: S1E2: My Will for Thy Will with Lysa Terkeurst. Lysa elaborates on what it means to exchange our will for God’s will.  Amid questions of ‘why me’ and ‘why now,’ Lysa learned to seek verses on raw and relatable words in scripture that met her right where she was – broken and scared.

We’re so excited we still have our TransFit Girls sessions Wednesdays at 4:15! It’s never too late to sign your girls up! You can purchase the sessions on our website HERE or our free app HERE.

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! We’re so excited to finish February stronger together with you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!

Blessings, 

Team TransFit