Living Transformed!

Biking for Multiple Sclerosis- Mom, Kaitlyn, and me 

Happy Sunday Sweet friends! 

Hope you have been able to rest and recharge this weekend so you can be ready for a successful week! I am heading back from North Caroline where mom, Kaitlyn and I rode bike to support MS! I urge you to find something active to do that supports a cause that is near to your heart!  

 Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

---

When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

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

---

 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! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.com for more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit

Start Your Day Off Right!

Deep breaths... It's time for another crazy day! Can’t morning time be so hectic most days? Why not minimize the chaos with an organized morning routine! Here are some of my favorite morning rituals:

• Water. After fasting for 8-12 hours, your body needs hydration. Start your morning with a tall glass of water (preferably with lemon).
• Quiet time.  Give yourself time to sit down collect your thoughts, read, and pray. You will be prepared for whatever the world may throw at you that day. Two of my favorite verses to start your day:

 Psalm 118:24 -

This is the day which the Lord hath made; we will rejoice & be glad in it.

Psalm 37:4 -

Take delight in the Lord, and he will give you the desires of your heart.

• Exercise. Getting your exercise in for the day in the morning is a great stress reliver and a perfect jump start to the day!
• Breakfast. A healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. The basics of a healthy breakfast are listed below.

The Basics of a Healthy Breakfast

Here's what forms the core of a healthy breakfast:

• Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or Melba toast.
• Low-fat protein. Examples include peanut butter, lean meat, poultry or fish, or hard-boiled eggs.
• Low-fat dairy. Examples include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
• Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice beverages without added sugar, or fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.
• Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.

Cereal

Cereal may frequently be your go-to item for breakfast, whether you grab a handful to eat dry while on the run, or you have time to sit down with a bowl with milk and fruit. But not all cereals are created equal. The key items to look for when choosing cereal are:

• Fiber. Choose cereals with at least 3 grams (g) of fiber per serving, but if possible, aim for 5 grams per serving or more.
• Sugar. Having sugar doesn't automatically make a cereal unhealthy. But the healthiest choices have 5 or less grams of sugar per serving. Check the Nutrition Facts label. This lists total grams of sugar per serving, which includes both naturally occurring sugar and added sugar. Some cereals contain dried fruit, which has natural sugar and adds to the total amount of sugar. But these cereals may still be healthy choices if eaten in moderation. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar, such as high fructose corn syrup, honey, brown sugar and dextrose.
• Calories. If you're counting calories, choose cereals lower in calories, ideally less than 120 calories per serving. Some cereals have more calories per serving but can still be healthy choices.

Examples of good options for dry breakfast cereals
Cereal and serving size	Fiber in grams	Sugar in grams	Calories
General Mills Cheerios, 1 cup	3	1	103
General Mills Fiber One, 1/2 cup	14	0	60
Kashi Go Lean, 1 cup	10	6	148
Kellogg's All-Bran Bran Buds, 1/3 cup	13	8	75
Kellogg's All-Bran Original, 1/2 cup	9	5	81
Post Raisin Bran, 1 cup	7	17	187
Post Shredded Wheat Original Spoon Size, 1 cup	6	0.5	167
Quaker Life Cereal, plain, 3/4 cup	2	6	119

Quick and Flexible Breakfast Options

You have plenty of ways to get in a healthy breakfast each day, and it doesn't always have to be a traditional breakfast menu.

Here are some specific examples of healthy breakfast options:

• Cooked oatmeal topped with almonds or dried cranberries
• A whole-wheat pita stuffed with hard-boiled eggs
• A tortilla filled with vegetables, salsa and low-fat shredded cheese
• A smoothie blended with fruits, some low-fat yogurt and a spoonful of wheat germ or flax seed
• Whole-wheat crackers with low-fat cheese or peanut butter
• A microwaved sweet potato topped with cinnamon
• A whole-wheat sandwich with lean meat and low-fat cheese and as much lettuce, tomato, cucumber, and sweet peppers as you like
• Multigrain pancakes with fruit and yogurt
• A whole-grain waffle with peanut butter
• Egg omelet with vegetables (use more egg whites than yolk)
• Greek Yogurt with berries and granola

My Favorites

Easy Scrambled Eggs Muffins

These aren't your ordinary muffins--they're made with plenty of eggs, a little milk, cheese, spinach, tomato, basil, and only a little flour, spooned into muffin cups.

• Servings: 12

Ingredients:

• 9 eggs
• 1/2 cup chopped fresh spinach
• 1/3 cup skim milk
• 1/3 cup spelt flour or whole wheat pastry flour
• 1/4 cup 2% grated cheddar cheese
• 1 Tbsp chopped fresh basil
• 1 small tomato, chopped
• 1/2 tsp sea salt
• 1/2 tsp cracked black pepper

Preheat oven to 350. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together. Add spoonfuls of the mixture to a nonstick muffin tin or a tin sprayed with nonstick coating. I used a 1/4 C measuring cup to transfer the mixture. Pop them in the oven and bake for 25 to 30 minutes, or until done.

Yummy Greek Yogurt - MY ABSOLUTE FAVORITE!

• 1 cup Greek 0% yogurt
• 1 cup berries (I love frozen blueberries)
• ½ cup granola
• Sprinkle of ground flax seed

HAVE A WONDERFUL MORNING!