5 New Exercises You Need To Tone Your Glutes! 🔥

Sweet friends,

We are so proud of you for starting September STRONG! As we work towards Strength in September in all areas of our lives, here are 5 new exercises to tone and strengthen your glutes! Of course we all want our glutes, hips, and legs to look tight, toned, strong and lifted... but there are so many other great benefits to a strong and healthy lower body!

Strengthening your “gluteus maximus” (also known collectively with the gluteus medius and minimus, as the gluteal muscles,) is the main extensor muscle of the hip and can help improve your posture, help you lose unwanted body fat, as well as improve your athletic performance. “Buns of Steel” can also help get rid of that pesky lower back, hip and knee pain! These back side muscles help support the lower back and are a hip stabilizer, so the stronger your glutes are, the less other muscles have to help them do their job!

Strengthening the glutes can also help increase bone density. As we get older, our bone density begins to decrease. Exercises that place stress on the lower body such as lower-body weight training, running and yoga can postpone and reverse age-related bone density loss.

Here are 5 new exercises you should try today to tone and strengthen those glute muscles! Let’s strengthen our whole bodies so that we can love and serve our families, friends, and this community well, friends. Living transformed means taking ACTION on with your health!

Squat + Side Leg Lift

Deadlift + Leg Lift Back

Glute Bridge + Band

Clamshell + Band

Step Ups + Knee Up

If you need more tips and guidance on toning and strengthening your glutes or need coaching on walking, jogging, or running, join TransFit Trainer and Running Coach, Lisa Patton, this Wednesday at 8:20 a.m. for our NEW TransFit Outdoor Runners Workout!

TransFit Outdoor Runners Workout is a 55-minute session that includes essential dynamic warmup sequences, running form drills, strength exercises for runners, a heart-pumping outdoor workout, and an inspirational cool down and post-run stretches. The full body TransFit Outdoor Runner's Workout is an amazing opportunity for woman of all fitness levels to transform through running!

Join us this month for a Bible Study on Thursdays from 12-1 starting THIS Thursday, September 13th at the TransFit studio! The study will be lead by our Director of Spiritual Development and Outreach, Pam Adams! Pam will be leading us through the Live Transformed Bible Study, which will guide us through God's Word and teach us how to live transformed! You can sign up on our website HERE or on the TransFit App HERE!

For our September Lunch and Learn, we will be partnering with Action Ministries for a service project! The goal of the service project is to serve the Athens community by providing lunches and hygiene kits to the homeless and impoverished. We will be assembling these kits on Wednesday, September 26 from 12-1 and delivering the lunches and kits on Friday, September 28! You can sign up on our TransFit app HERE under "Special Events"! Come join us! We can't wait to SERVE with you!

If you cannot make it on the service projects dates, you can still help by donating items to make these kits. You can drop off any items by the TransFit studio between now and September 26!

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 encourage and inspire you this month! We are #StrongerTogether!

Blessings,

Team TransFit

Stronger Together! Don't Miss This Exciting TransFit News!

Sweet friends,

Happy September! We can't believe that September is here already! Let's start the month STRONG and work to transform our body, mind and spirit! We can do this TOGETHER with dedication, encouragement and the guidance of HIS love! We have so many exciting, new things happening in the studio this month! Come join us!

In September, we are focusing on STRENGTH and being ACTIVE EVERY DAY! We challenge you to be active for at least 30 minutes each day and incorporate STRENGTH TRAINING at least three times a week! Stay active by taking a walk around the block, going for a jog (try our new track workout) or hike with your family, going to yoga, coming into the TransFit studio for a session! Just make sure that you are getting strength training in at least three days a week (30 minutes is a goal) and staying active on a daily basis! 

Click the calendar below to download the September Strength Challenge to help keep track of your exercise and progress! Fill in each day with your activity and then e-mail it to us at the end of the month for a chance to win a month of FREE sessions!

We thrilled about our September Service Project! Let's be stronger together and change this community! We can do it ladies! 

For our September Lunch and Learn, we will be partnering with Action Ministries for a service project. The goal of the service project is to serve the Athens community by providing lunches and hygiene kits to the homeless and impoverished. We will be assembling these kits on Wednesday, September 26 from 12-1 and delivering the lunches and kits on Friday, September 28! Come join us! We can't wait to SERVE with YOU!

To assemble these kits, we need your help bringing in supplies. Feel free to use this list as a guide!

Items We Need:

Hygiene Kits

• Toothbrushes/toothpaste
• Shampoo/conditioner
• Baby wipes
• Socks
• Soap
• Lotion
• Deodorant

Snack Bags

• Granola bars
• Applies
• Other types of snacks that can be easily eaten on the go

This month, we are so excited to welcome a new face to our TransFit team! Pam Adams has joined our TransFit family as the Director of Spiritual Development and Outreach. Sweet Pam will be leading weekly bible studies, prayer time and coordinating outreach for us in the community. She is such an inspiration and devoted friend to so many women, and we are so excited to have her with us!

Pam will be leading a NEW Bible Study on Thursdays this September starting September 13 from 12-1pm at the TransFit studio. The study will go through the Live Transformed Bible Study to guide us through God's Word and teach us how to transform!

Email Pam if you have any questions or prayer requests at pam@transfitathens.com.

We also have NEW session times available at the studio this month. Our 4:30 sessions on Monday, Tuesdays and Thursdays will be moving to 4:15 this month. Come take a TransFormer class with our Personal Trainer, Mallory Gilliam to end your days STRONG! 

We are also offering TWO Saturday sessions! We have classes at 8 a.m. and 10 a.m. on Saturday mornings, so that you can begin your weekend transformed! Come get moving and get your daily exercise in with a session with one of our trainers!

View our class schedule HERE on the website or click HERE to sign up for a session on our TransFit Athens App! We can't wait to see you in the studio soon to start September with STRENGTH!

It has been a FULL month at the studio with our middle school girls! We welcomed 4th through 8th graders into the studio, and it has been such a blessing! Our trainer, Mallory Gilliam has been working with the girls on seeing their lives as the true gift that they are and knowing that their beauty is rooted in Christ! Each Wednesday night, the girls are such a light in our studio!

Make sure you sign your middle schooler for the next session starting in September! You can register your child on our website HERE or on our TransFit App HERE! We can't wait to see your girls again in the studio!

Let's start September with good nutrition to help our strength this month! Our Director of Nutrition, Katie Woodall shared this recipe for Oven Baked Fajitas that you can try with the whole family!

Oven Baked Fajitas

Ingredients

• 1 1/2 pound chicken breast or cutlets
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 onion, sliced
• 1/2 cup low-sodium chicken broth
• Taco seasoning (no msg)
• 1 tsp. chili powder
• 1/2 tsp. paprika
• 1 tsp. salt

Directions

• Combine seasonings and set aside.
• In a large mixing bowl, cut chicken into slices, then add sliced veggies.
• Add seasonings
• Stir well until the chicken and veggies are evenly coated with seasonings.
• Spray a 9 x 13 inch pan with cooking spray and add chicken and veggies.
• Pour chicken broth over the top.
• Bake at 400 degrees for 25-30 minutes.
• Serve in corn or whole wheat tortillas or lettuce wraps with all your favorite fixings like rice, black beans, shredded cheese, salsa and avocado slices!

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to encourage and inspire you this month! 

Blessings,

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!

---

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.

---

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

---

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! 

---

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

September Client Spotlight- Megan Melton

Happy Friday! 

 We want to say THANK YOU to all of our clients who completed the Activate August Challenge. Our first place winner was Amy Chandler! It is so encouraging to see how many people are living transformed through our monthly calendar challenges. Another client who has been so committed to her whole body health plan is Megan Melton. Our September Client Spotlight,  Megan, started at TransFit 4 months ago and has transformed her whole lifestyle. Body, mind, and spirit transformation has taken place and each time I see Megan I am truly grateful to know her. Megan gives 100% each workout at TransFit and goes above and beyond at home with her commitment to exercise and nutrition! 

I am excited for you to read Megan's transformation story and I am praying that a part of her story will inspire you to come out out your comfort zone and give your best each day living transformed by renewing your mind like Megan is doing right now! Congrats Megan! 

---

Hi! My name is Megan Melton. Following years of hormonal issues and struggling with my fitness and body, I began my current path of healthy living -- that was almost 40 pounds ago. I was 38 and in the worst shape of my life, working on my feet as a hairstylist everyday and in poor health prompted me to make a personal commitment. I wanted to be in the best shape possible by age 40.

After trying different programs with varied results, I discovered Transfit earlier this summer where I attend 3-4 sessions a week. At home, I use my Bowflex tread climber for 40 minutes with 4 sets of differing strength exercises an additional 2-3 times a week.

A car accident two years ago was a catalyst for me to reevaluate my life and during that process I discovered numerous written works convincing me that within my mind is the power to change my outer world. My physical changes that I have worked towards for years would never have been possible without the positive changes I have made in my thinking. Today, I face the world with infinite love and gratitude.

Here is one of Megan's favorite recipes from Half Baked Harvest- 

Simple Coconut Quinoa and Lentil Curry with Lime Mango

• 2 tablespoons coconut oil
• 2 red bell peppers chopped
• 2-3 carrots chopped
• 2 cloves garlic minced or grated
• 1 tablespoon fresh ginger grated
• 2-3 tablespoons thai red curry paste I like to use 3
• 1 tablespoons curry powder I like using spicy curry powder
• 1 (14 ounce) can full fat coconut milk
• 4 cups coconut water OR vegetable broth OR water
• 1 tablespoon fish sauce or soy sauce if vegan
• 1 cup green lentils rinsed
• 1 cup mixed red and white quinoa
• 3-4 big handful baby kale
• juice + zest from 1/2 a lemon
• 1/4 cup fresh cilantro + basil chopped
• 1 mango sliced or chopped
• 1 lime zest + juice
• naan, greek yogurt, fresno chiles + almonds, for topping

1. Heat the coconut oil in a large heavy bottomed pot set over medium heat. Once hot, add the red pepper and carrots, cook 2-3 minutes or until lightly charred on the edges. Add the garlic + ginger and cook 30 seconds. Add the thai red curry paste and curry powder, continue cooking for another minute or until the curry is fragrant. Slowly pour in the coconut milk, coconut water (or broth or just water) and fish sauce or soy sauce. Stir to combine and then bring the mixture to a boil. Once boiling, stir in the lentils and quinoa. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender and the quinoa soft. Stir in the kale and continue cooking, uncovered for another 5 minutes. Remove from the heat the and stir in the lemon juice + zest, the cilantro and basil.

2. Ladle the curry into bowls and top with mango. Drizzle the mango with lime juice + zest. Garnish the curry the with a dollop of greek yogurt, fresno chilies and almonds. Serve with fresh naan. EAT.

---

Megan, we are so proud of you and all your hard work! Ladies, we hope that you feel inspired by Megan's story. Let's make this September our best yet. Focus on finding strength this September! We believe in you! Continue to fill out your September Squat challenge! 

Please continue to fill out the TransFit client survey, so that we can better serve you this year! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Happy Labor Day!

Happy Labor Day, friends!

We celebrate Labor Day, the special day dedicated to the achievements of American workers, the first Monday in September. What a blessing that we  are able to give national tribute to American workers because of the strength, prosperity, and well-being of our country! We are grateful to be apart of such a great country! 

Today, TransFit is closed, but we look forward to seeing you the rest of the week! Check our new September schedule with new sessions and sign up on MindBody or our TransFit app!  

Please try to schedule your sessions as far in advance as possible so that we can prepare for your specific workout! We love feedback on session times so please let us know what works best for you!  

Please continue to take the TransFit survey. Please take a few minutes to fill it out, so that we can better serve you! We thank you for your constant support!

Enjoy this day with your family and friends! We look forward to seeing you this week! Keep track of your squats and work hard to complete the September Squat Challenge! If you haven't started yet, today is a great day to start! Continue to be motivated throughout September, growing in your strength in mind, body, and spirit. 

Blessings, 

Team TransFit

How can you find true strength in September? 💪

Happy September, friends! 

Can you believe it?! Now that we are back into the swing of the routine with school, work, and activities settling into place, it's time to focus on your whole body health plan! This month we will be learning together how to "grow strong in our weakness". We don't want to just focus on our physical strength, but whole body strength-- in mind, body, and spirit. We all have our own weaknesses and imperfections and the way we grow stronger each day is to depend on the Lord in those times of difficulty. Having hope  and leaning on Him rather than your own understanding is how YOU can grow strong in your weakness. 

We love this verse in Isaiah 40-

---

One way we can increase our body strength and stamina is to set a new goal and work towards achieving that goal. In the month of September, we are going to reach for new goals through our monthly challenge! We want to use this challenge as a means to reach new personal goals and get stronger in the month of September! We are challenging each of you to take on our squat challenge and to add at least 30 minute of movement into your daily routine! We believe in you and know you can do it! 

Not only is this a great way to tone and strengthen your lower body and glutes, but the clients who complete the challenge will be entered in a raffle to receive a MONTH of FREE sessions! Each day you successfully complete the day's challenge, check the calendar attached!

---

This month, we want to focus on strengthening TransFit, too! We would love it if you would take a few minutes to fill out this survey about your experiences here at TransFit. Your feedback is so important to us and we want to be able to best serve you! You can fill out the survey HERE or by clicking the button below!

---

If you need a mental reset for September or want to have a 1-1, thirty minute or hour session with one of our personal trainers or nutrition consultants please email us at transfitathens@gmail.com or book the session on our TransFit app! We want to help you reach your goals! Remember accountability is the key to unlocking your success! 

Blessings, 

Team TransFit

Check out our new TransFit Fashion Etsy Page HERE! 

Find your true STRENGTH in September!

Happy September! We can't believe September is already here! Now that we are back into the swing of things with the routine of school, work, and activities settling into place, it's time to focus in on your whole body health! We are talking in the TransFit studio this month about "growing strong in our weakness".  

Does your body need strengthening and toning?  Your nutrition need cleaning up?  Or possibly your attitude toward a certain situation needs lifting? 

WE ALL have weaknesses and the way we grow stronger is to have faith in those times of difficulty. Leaning on the One who loves you unconditionally rather than leaning on your own understanding is how you can grow strong in your weakness. 

Please take this verse to heart when you need encouragement:

---

One way you can increase your body strength and stamina is to set a new September goal and work daily towards achieving that goal. In the month of September we are going to reach for new goals and do a new monthly challenge! 

September Squat Challenge

While we want to use this challenge as a means to reach new personal goals and get stronger in body, mind, and spirit in the month of September, we are also going to include a squat challenge that we can do together as a community!

Not only is this a great way to strengthen your lower body, tighten and tone your glutes but clients who do the challenge will be entered in a raffle to receive a FREE SESSION! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge. 

Throughout the month, we will draw a names out of a raffle and the winner will receive one free session in the  TransFit Athens Studio!  If you need a mental reset for September or want to have a 1-1, thirty minute or hour session with one of our personal trainers or nutrition consultants please email us at transfitathens@gmail.com or book the session on our new TransFit App

. We want to help you reach your goals! Remember accountability is the key to unlocking your success! 

Blessings, 

Team TransFit

---

---

September Food Journal Results and The October Squat Showdown!

September was a great month for TransFit and I'm so proud of everyone that joined me in the food journal challenge! I received so many updates from friends saying that once they started tracking their food, they started making some changes in their diets for the better!

This month's winners were:

• Colleen Pruitt- winner of the Nutrition Consulting Session
• Luci & Mac Furlow- winners of the $50 EarthFare gift card
• Pam Adams- winner of $25 off her TransFit training sessions

Awesome job to everyone else who completed or tried the challenge! Alison Norris, Katie Woodall, Lauren McElhannon, Velena Vego, Lacy Sinkwich, Nancy  Deleski, Yvette Jackson, Judy Talton, Leslie Dorris. Katie Collins, & Kim Pittard- you all did amazing and I'm so proud of your hard work!

Now October is here and it's time for a new challenge! This month I wanted to focus on building strong legs, especially for those of you training for half or full marathons or 5k's. The October Squat Showdown is all about building a strong base through different squats and lunges so that we can be healthy and ready to tackle any challenges ahead.

Each week will have a different activity. You will do this activity every day for the week to really feel the burn and strengthen your muscles. The good news is every activity is simple and should only take a few minutes to add into your routine! Do some squats while folding laundry or do your lunges while cooking dinner. By the end of the month you will realize how easy it is to add some exercise into your daily routine. If you want an extra challenge, add in a few more squats or lunges each day!

Click on the calendar above to download a copy of this month's challenge and prepare to work those legs!

FALL HARVEST APPLE SALAD

 PREP TIME: 5 mins

 Light, healthy and packed full of fiber and protein, this apple harvest salad is perfect for lunch or dinner. Fall has never tasted so fresh!

INGREDIENTS

• 3 c. lightly packed spinach
• ¼ cup Quinoa or Farro
• ½  cup cooked (but not mushy) 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 the 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

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

If you plan on making this salad for dinner, try adding slices of chicken or if you're vegetarian try adding cubes of roasted butternut squash or sweet potato. Enjoy and please email me if you have any questions!

Blessings,

Caroline

Abbey Boehmer: "Track Your Miles" Winner

I wanted to say CONGRATUALTIONS to Abbey Boehmer for winning the September "Track Your Miles" Contest!

This hard working lady tracked 156 exercise miles for the month of September! I met Abbey four months ago, and she is one of the most inspiring ladies I have come across. Abbey loves life, gives each task she does 110%, never gives up, and she does all this with a smile while overcoming the challenges of having a prosthetic leg. Tracking those 156 miles could not have been easy for her but she was determined to exercise! She never seems defeated and enjoys taking on new challenges!

Congrats to Abbey! She is a true testament of how you should never give up or let anything get in the way of your healthy lifestyle!