New Transformation Program

What amazing week! We have been able to celebrate birthday's, Christmas coming, and YOU! You have gone above and beyond this week! We are so proud of your hard work. Let's all stay committed to staying STRONG for the last few weeks of 2021!

Speaking of STRONG, we also want to start 2022 rising strong! TransFit is so excited to announce our new RISE TOGETHER Weekly Wellness Program led by Lea Wallace, Integrative Health Coach. If you were able to come to our lunch-and-learn in November, you heard Lea talk a lot about hormones. If not, below we recapped some tips and her talk is on our YouTube Channel!

January 10th, Lea will be starting our new Rise Together Weekly Wellness Program. 

The faith-based program will be a rolling group that meets once a week in an encouraging, educational, and uplifting environment. The program will be available via zoom if you are unable to come to the studio. We will cover a wide range of topics that relate to our health and wellbeing, while also creating space for dialogue, sharing, and questions. We believe that health is personal, but it doesn’t have to be lonely. Long-term success in your health journey is often accomplished when it is done alongside other like-minded individuals. This group will allow you the accountability and space to explore your own health journey and make small changes that will add up to big results. We will start each week with optional, private weigh-ins, followed by educational content and teaching and a time for discussion and questions. We will revisit goals at the start of each month, so new friends can jump in at any time!

Topics: 

• Goal setting, determining your WHY

• Power of Routine, Setting New Habits

• Why diets don’t work/Creating a plan for long-term success

• Exercise - what type is best for your body

• Meal planning and meal preparation

• Blood sugar balancing

• Crowding out rather than cutting out

• Sugar & Conquering cravings

• Plant-based eating

• Supplementation

• Emotional eating 

• Stress Management and Self Care

• Deciphering food labels

The group will meet weekly on Mondays 11:30am-12:30pm and clients will sign up for 1 month at a time. Please email us here is you are interested or have questions. You can sign up on the TransFit App. Space will be limited so book your Program today.

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Notes from the lunch-and-learn on Transforming Your Hormones! 

When hormones get out of whack, there can be far reaching consequences in terms of symptoms and effects. Hormone imbalance is often a red flag that other systems in our body are out of balance. 

Hormone imbalance may look like:

-  Infertility and irregular periods

- Weight gain or weight loss– that is unexplained and not due to intentional changes in your diet

- Depression and anxiety

- Fatigue

- Insomnia

- Low libido

- Digestive issues

- Hair loss and hair thinning

- Hot flashes and night sweats

- Brain Fog

- Causes of hormone imbalance may include: Blood sugar imbalance

- Poor gut health

- Inflammation caused by diet and lifestyle

- High levels of sustained stress

- Lack of sleep and rest

- Genetics

- Aging

- Toxicity 

Natural Ways to Balance your Hormones: 

- Balance your blood sugar

- Eat whole foods, mostly plants

- Increase your levels of Magnesium and Vitamin D

- Consider adding organic soy products to combat hot flashes

- Get 7-9 hours of quality sleep

- Find new ways to decompress and destress

- Balance your HIIT and cardio workouts with low impact exercise

- Address toxins in your home

Do You Want To Discuss Your Goals?

Here at TransFit, we love encouraging you in the studio as you work toward achieving your personal goals! Our trainers would love to meet with you for a FREE “goals” check-in, whether you have reached your goals or want to make new ones! Email us at transfitathens@gmail.com to set up a time with one of our trainers or Registered Dietician to talk about your specific goals!

Check out these AMAZING holiday recipes to try!

Ingredients
- 5 sweet potatoes, peeled and cubed
- 4 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 1/2 cup raisins
- 1 cup shallots, finely chopped
- 2 tablespoons butter
- 1/2 cup pecans, chopped
- 1/2 cup maple syrup
- Salt and pepper to taste

Directions
- Preheat oven to 350 degrees.
- Toss sweet potatoes with olive oil, balsamic vinegar, salt and pepper, and shallots.
- Spread sweet potatoes in a single layer 9x13 inch baking dish.
- In a skillet over medium heat, melt butter.
- Add pecans and stir until fragrant, about 3 minutes.
- Add maple syrup and stir until most of the liquid has been absorbed, about 3 minutes.
- Top potatoes with pecans, cover with aluminum foil and bake in preheated oven for 50-60 minutes or until tender.
- Enjoy!

Ingredients
- 3 cups lightly packed spinach
- 1/4 cup Quinoa or Farro
- 1/2 cup cooked sweet potato
- 1 small or medium apple cut into chunks
- 2 tbsp pumpkin seeds
- 3 tbsp dried cranberries
- 3 tbsp chopped walnuts or cashews
- 1 tbsp goat cheese
For Vinaigrette:
- 1 tsp minced shallot
- 2 tbsp balsamic vinegar
- 1 tsp fig preserves or maple syrup
- 3 tbsp extra-virgin olive oil
- pinch of salt and freshly ground pepper

Directions
- Add greens to a large dinner plate or salad
bowl.
- Top with the cooked and cooled quinoa,
sweet potato, apple chunks, pumpkin seeds, dried cranberries, and walnuts.
- To make the vinaigrette, combine the
shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring it in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.
- Enjoy!

December News to bring JOY!

Bible Study Wednesday will start back in January 2022:

It's never too late to join our TransFit Bible Study. Join us Wednesday's in January to renew your mind, learn God's word, and be encouraged! We will be starting "Discerning The Voice of God" mid January.

Stay faithful, friends, we can keep strong in Christ in the everyday! Remember it is the small steps forward daily that lead to the big results over time. We are all work in progress.

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

🔥ABSolutely Exciting March News⚡️

Sweet friends,

We are so excited to help you transform during March! Spring is almost here, March will be all about maximizing your whole body health. Commit to reaching your goals and filling out that ABSolutely awesome March calendar!

With Spring Break in full swing, it may feel like exercise is not an option. But don’t worry— we have plenty of workouts you can do anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Even during the busiest weeks of the year, you CAN stay on top of your nutrition. Let meal prepping at the beginning of each week help you stay accountable and on track! We are kicking off March with a new salad recipe that is healthy, delicious, and nutritious. The Baked Chicken Kale Apple and Quinoa Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

Baked Chicken Kale Apple and Quinoa Salad

Ingredients:

• 1 lb chicken breast

• 1/2 cup tricolor dry quinoa

• 6 cups slightly packed chopped kale (it will take about 1 1/2 bunches. Remove thick ribs before chopping, 6 oz chopped)

• 2 crisp sweet apples, cored and chopped* (I used gala apples)

• 1 cup walnuts, lightly toasted and roughly chopped

• 1/2 cup dried cranberries or rasberries

• 4 oz goat cheese, crumbled

Dressing Ingredients:

• 1/2 cup olive oil

• 1/4 cup fresh lemon juice

• 2 Tbsp honey

• 1 1/2 tsp dijon mustard

• Salt to taste

Instructions:

• Bake the chicken breasts: Place in the oven on 400 degrees for 35 minutes

• Cook quinoa and cool: Cook quinoa according to directions on package and cool completely. 

• Whisk dressing ingredients: While quinoa is cooling, whisk together olive oil, lemon juice, honey, dijon and salt in a jar or bowl. 

• Pour 3/4 dressing over kale, chill: Add kale to a salad bowl, whisk dressing once more then pour 3/4 of the dressing over kale and toss until kale is evenly coated. Cover bowl and chill 15 minutes (adding the dressing and letting it rest helps soften kale a bit).

• Toss in remaining mix-ins and dressing: Remove salad from refrigerator, add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add goat cheese and toss just lightly. 

• Serve or store covered in refrigerator for up to 4 hours (see notes).

This salad is filled with so many amazing ingredients to nourish your body! Olive oil and walnuts provide healthy fats; these are essential to give you energy and support cell growth. Chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Quinoa is a gluten-free, high protein, plant-based food that provides smart carbs, fiber, and protein. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others. Apples help the digestive system, increase energy, and keep the doctor away🤩

4-Week Spring Meal Plan

Are you feeling energized and motivated to continue fueling your body, mind, and spirit after the TransFIVE No-Sugar Challenge?

Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

March News

We want you to help you ABSolutely Maximize March! Pick up your March calendar challenge in the studio 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 everyday. We believe YOU CAN!

ABSolutely Strong

Start off your month on the right ab (😆) and give this killer workout a try! Fire up the core and get the heart rate up in a matter of minutes. This will leave you feeling strengthened and empowered.

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

TransFit Girls

Every Wednesday, TransFit Girls meets at 4:30pm in the TransFit studio. Sign up on the app.

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!

Check out our website for more 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

👊 Why Women Need Self-Defense!

Sweet friends,

We hope your week is off to an amazing start! Transformation Tuesday means… let’s make the most of everyday- starting today! We are so close to spring and warm weather! ☀️ Remember those February Calendars and all the events and sessions we have in February!

We want to remind you about our February Lunch and Learn this Friday from 12-1 at TransFit! Sean Borders from Karate Oconee will be in the studio leading us in an interactive self-defense course. Yes— that means we will actually be up moving and learning the best self-defense techniques during this session! The Self-defense lunch and learn will empower you to be stronger and have confidence in your ability to protect yourself in any situation.

We will serve delicious Transformer Plates from the Pine! If you would like gluten free or another lunch option please let us know. You can sign up on our FREE app by clicking the button below. Spots are limited so don’t miss out on this incredible opportunity for fellowship, laughing, and learning how to defend ourselves!

3 Benefits of Self-Defense Courses for Women:

1. Self-defense helps protect you and your family. This is the most obvious yet important reason to learn self defense. Even though women are typically smaller and not as strong as their attacker, this discipline helps women use their opponent’s mechanics (height, weight, and strength) against them. More than half of women in victimization attacks are harmed; knowing self-defense techniques provides us with the necessary skills to avoid being injured in an attack.

2. Self-defense builds confidence in women. The great thing about self-defense is that everyone can benefit from it. It does not discriminate against sex, age, or physical ability. Women’s self-defense classes present opportunities to build friendships and build each other up as we continue to learn. Self-defense empowers women to be stronger and have confidence in their ability to protect themselves.

3. Self-defense teaches women discipline that transfers into other areas of their lives. You learn how to be calm, control your breathing, and respond instead of reacting to stressful situations. It helps your physical training by increasing your overall strength, flexibility, dexterity, and cognitive awareness. In a society where we want results now, self-defense teaches us to be diligent, patient, and take failures as signs of growth instead of defeat. These skills and qualities are so valuable in our everyday lives!

Please join us and bring your friends to this exciting and informative lunch and learn! We can’t wait to spend time with you as we learn how to defend ourselves and our loved ones!

Let us know how we can serve you! We are ready to help you finish February feeling sting and confident! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!

Blessings, 

Team TransFit

Let's Celebrate!! Come Join Us This Week at TransFit Athens!

Sweet ladies, 

We are SO excited about Celebrate Women's Week that will take place at our TransFit Studio Monday, May 7th-Saturday Mary 12th! Mother's Day is right around the corner; let's celebrate being strong, beautiful, inspiring women in this amazing community! We are strong together ladies! We would LOVE for you to come join us! At each session, we will be giving away prizes from local business' and have energizing body, mind, spirit workouts just for you!!! 

We love getting to host this event with lululemon Athens! Some of our prizes will include gifts from:

• lululemon
• The Pine
• Valerie Langley
• Carrie Raber- Rodan & Fields
• Smoothie King
• The National
• Journey Juice
• Kathy Cousart Art
• Blonde Beauty Bar
• Jennifer Rickard- Plexus 
• Gena Knox- Fire and Flavor
• Earth Fare

In honor of Celebrate Women's Week, try our Celebrate Super Food Salad! 

Celebrate Super Food Salad

• 4-5 ounces Spinach or Arugula
• 2 cups sliced strawberries
• Slivered almonds
• 2 ounces goat cheese
• 1/4 sliced avocado
• 1 tbsp hemp hearts

We will end Celebrate Women's Week with a Mother/Daughter community workout! This session will be Saturday, May 12 at 9 AM! You can sign up on the FREE TransFit app under SPECIAL EVENTS! Come for a fun workout, giveaways, prizes, and fellowship! We would love for you to join us! This event is open to the whole community! This is a FREE session, any donations will go to Hope 139!

We can't wait to see you this week in the studio! We hope that you make plans to join us next week for Celebrate Women's Week!!! Sign up for your sessions on our app! We are so proud of you! Keep up the hard work! 

Blessings, 

Team TransFit

Need a new Fall Super Foods Salad Recipe?! 🙋🏼

Sweet friends, 

Wow! We are so proud of each of you and the way that you have made everyday count! We hope that you have challenged yourself to complete the September Squat challenge. Remember to send us your completed calendar for a chance to win a MONTH of FREE sessions! 

We have a NEW fall super foods salad recipe that we want to share with you! The Transformer Harvest Salad will be a favorite for everyone and the prep is only 20 minutes! Add it to your meal plan for the week! Everyone will love it! 

Transformer Harvest Salad

Makes about 7 - 8 servings

Ingredients

Salad

• 4 cups (1 1/2 lbs) cubed butternut squash
• 1 /2 Tbsp olive oil
• Salt and freshly ground black pepper
• 2 Tbsp Cinnamon
• 1 cup chopped walnuts , toasted
• 10 oz baby spinach
• 1  cups pomegranate arils
• 1 chopped Granny Smith apple
• Baked or Rotisserie chopped chicken
• 4  oz goat cheese or feta , crumbled * optional

Dressing

• 1/2 cup olive oil
• 1/4 cup red wine vinegar
• 3 Tbsp minced shallot (optional)
• 2  Tbsp maple syrup
• 1 Tbsp dijon mustard
• 1 tsp fresh thyme leaves
• Salt and freshly ground black pepper

Instructions

For the salad:

Preheat oven to 400 degrees. Place cubed squash in a on a baking sheet, drizzle with olive oil, season with salt, pepper, cinnamon and toss to evenly coat in oil. Spread into an even layer. Bake in preheated oven 15 minutes then remove from oven and toss. Return to oven and bake until tender, about 10 minutes longer. Allow to cool several minutes before adding to salad. While squash is cooking, place walnuts on sheet sprinkle with salt & cinnamon toast 3-4 minutes.

In a large salad bowl toss together spinach, squash, 1/2 of the walnuts and 1/2 of the pomegranate arils. Drizzle with desired amount of dressing and gently toss. Sprinkle with remaining pecans, pomegranate arils, baked chicken and goat cheese (if using) and serve immediately.

For the dressing:

Combine all dressing ingredients in a blender and season with salt and pepper to taste (about 1/2 tsp salt 1/4 tsp pepper). Process until well emulsified.

We hope that you enjoy the new fall salad! We have many more free recipes here! We want to help you in anyway we can reach your goals and dreams!

We would love for you to come join us today at 12:30 PM for our Lunch and Learn. We will discuss the importance and health benefits of walking and running and how it helps us live transformed! Please sign up on our app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com. Check out our TransFit Fashion Etsy page for our new fall merchandise! 

Blessings, 

Team TransFit

It's Not Too Late to Jump Start Your January!

Many of you have already started setting your goals for the New Year and I'm so excited to see what you will accomplish in 2015! A healthy body,mind, and spirit can seem like an impossible goal to strive for, but you CAN DO IT and I would love to help! 

The first step is eating healthy, which is why I love to start off my year eating lots of fruits and vegetables. A fresh salad will give you the nutrients you need, energizing you to start the year off strong!

January Jump Start Salad

Ingredients:

• 2 cups baby spinach
• 1 oz goat cheese
• ¼ cup  walnuts or sliced almonds
• 1 bartlet pear, ripe
• ¼ cup pomegranate seeds or craisins
• ½ cup raspberries
• ½ avocado (sliced and sprinkled with lemon juice)
• ⅓ c olive oil
• ⅓ c balsamic vinegar
• 1 tsp maple syrup
• pepper

Instructions:    In a jar with an airtight lid, shake the second set of ingredients. Toss with greens & other ingredients & top with cheese last.  Try toasting walnuts/almonds to bring out a rich flavor!  Adding grilled or baked chicken would a great added source of protein!

Exercise is the other main component of a healthy lifestyle, which is why I'm offering new January Jump Start Packages to help you reach your fitness and nutrition goals. Email me at transfitathens@gmail.com with questions.

And last but certainly not least, remember to come in for weigh-ins if you competed in the Holiday Extravaganza! The last day to weigh-in is this Friday the 9th! Get your $$ back, and see where you stack up against the others for cool prize packages.

Start 2015 off strong and you'll be amazed at what you can accomplish!

Blessings,

Caroline