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

Why YOU Need Strength Training to Transform Your Body! Awesome Olympic HIIT Workout!

Happy Saturday, sweet friends!

We love seeing each of your smiling faces in the studio! Each day is one step closer in the right direction when you are staying accountable to your goals! Continue to strive for progress- this weekend! Come join us this morning at 8 AM or at 10 AM for our NEW Saturday session! Today, we want to share about the importance of strength training and a fun Olympics workout!

Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Resistance bands and balls, hand weights, barbells, and even your own body weight can be used as resistance when designing a strength-training program. Even better, all that new muscle and strength pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea! Below are some extra benefits to help explain why we as women need to build strength training into our weekly fitness plan. 

Benefits of strength training for women:

• Improved body composition & increase lean body mass
• Increased metabolic efficiency (burn fat!)
• Increased bone density
• Decreased psychological stress 
• Increased energy levels and mood

Here is an awesome workout we want to share with YOU! This workout can be done anywhere and is great to take with you when you travel.

Let's work to finish this February strong! We know that you can achieve those goals you set at the beginning of the month. For more workouts, videos, recipes, and inspiration check out our app and website under the HEALTHY LIVING tab!

We want to invite you to save the date for our March Lunch and Learn with Peter Dale! The Lunch and Learn will be March 8 at 11 AM and we will meet at The National to hear more about the delicious and healthy power lunch! We hope you will join us! Sign up on the app! 

Let us know if there is anything we can do to help you! 

Blessings, 

Team TransFit

Fall is in the Air! 🍁🍂

"Finally, be strong in the Lord and in his mighty power." Ephesians 6:10

Where do you find strength to keep going? Yes, fall is in the air and the air seems energizing; however, I know some days I feel weary, tired, and down. That is why I want to encourage you today friends! You can keep going and stay focused on your goals. We believe in you! We all need an extra dose of encouragement to keep going and stay focused on our goals and dreams.

Living transformed means once you make a decision to do something, you make a commitment. Commit to whole body health everyday, take action on your goals, and ask Him daily to give you the strength to do whatever it is that you are setting out to do!  Trust in the truth that with God's help you can accomplish anything. 

This fall weekend, Athens will be filled with activities for you and your family! Check out all these fun and active weekend events! 

Friday night- Light the Night is a walk raising support for Leukemia. This is a great event to join with friends and family to walk for a cause and spend time enjoying this beautiful fall weather!  Join Team Jain Gang

Saturday- AthHalf 5K- AthHalf is offering a 5K this year! The race will begin at 3:30 PM. Sign up and walk or run with your friends and family! Come out and support our TransFit runners and the entire Athens community of runner and walkers! 

Sunday- ATHHALF! We are so proud of each of you who are participating in the race and can't wait to see you cross that finish line! If you aren't running, come out and cheer on all the runner! The AthHalf will begin at 7:30 AM!  

Let us continue today, to give our best, no matter how we have done in the rest of the week or this month, to push harder, grow stronger and seek to know the Lord more than we ever have! Each opportunity and moment is precious- so let us dedicate every moment of today to living a healthy, joy-filled life.

Our TransFit Team is praying for you this month, sweet friends!

If you would like to start walking or running, our running coach Lisa Patton would LOVE to meet with you! You can sign up for 1-1 sessions with Lisa on our FREE app HERE! We also have running packages and eBooks on our website! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Finish TransFIVE Strong!!!

Happy Thursday!

Thank you for joining us for the transFIVE Challenge! We are SO proud of you for accepting the challenge to eliminate sugar for 5 days to make the first week of October your best! Challenge yourself to workout daily and come join us in the studio for strength training, running, Bible study, Biblical meditation, or yoga! You can do 5 days with no sugar- we believe in you!! 

As we enter into Day 4, here is a great reminder- Release all your worries to the Lord! We pray that you are able to surrender all control to Him.  Rest in His peace and His love for you. The Lord reminds us in His word 365 times to not be afraid- one for each day. May we live in the freedom found in Christ! 

"Cast all your anxiety on him because he cares for you." 1 Peter 5:7

You are beautiful and made in His image! Shine today beautiful friend! Make today your best day and commit to eliminating sugar today! Take this journey just one day at a time! You will feel energized & revitalized at the end of the 5 days! Please read the daily inspiration for today in the eBook & remember your goal for this week! 

Keep these great tips in mind each day- 

• Avoid simple carbohydrates, like processed breads and cereals 
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast 
• Drink a minimum of 100 ounces of water DAILY
• Try to eat less fruits and MORE veggies
• Exercise for 30 minutes in the morning and 30 minutes in the afternoon- one option would be to alternate your strength training and cardiovascular exercise

YOU ARE ENOUGH! The Lord has created you in His image! Be encouraged by His truth! Thank you for accepting the challenge! Stick with the meal plan today! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

"I WILL..." Commit to Mental Strength

Friends, 

To go along with our Strength in September theme, we wanted to emphasize the importance of mental strength in our lives. While we focus on becoming physically strong through our challenge, such as the September Squat challenge, let's  take time to center our minds! 

So, what exactly does mental strength look like? A great example we wanted to share with you all is a small exercise you and your family (or roommates for our sweet college students) can do together. I, Caroline, recently read about a family who goes around the table during breakfast every morning and each of them give an "I will" statement for that day. These statements shape each individual's mind to allow them to live purposefully and intentionally for the day. At the end of the day, the family talks about what became of their "I will" statements, and what God was able to accomplish through them that day. What is it important to vocalize these statements?

Beginning our days with an "I will" statement allows us to live intentionally. God calls us in Colossians 4:5 to "Live wisely among those..., and make the most of every opportunity." In order to truly make the most of every opportunity, we need to live our lives with an "I will" mindset. We need to seek to find opportunities to share love and encouragement and give our best in every moment of the day. 

So today, we want to challenge you to set an "I will" statement. Even if it's just for the day of the week, begin to transform your mind by having an eternal mindset, living each day with purpose. Come join us on Tuesday's at noon for our NEW Biblical Meditation session and on Thursday's at noon for our TransFit Bible Study. You can sign up on the TransFit app HERE! 

Blessings, 

Caroline and 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-

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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!

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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!

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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! 

Now is the time to take ACTION on your health!

Sweet ladies, 

March is off to a great start! Thank you for filling our studio with smiles, energy, joy, and encouragement! Are you ready to take action on your health? Don't waste another minute! We want to help you reach your goals, dreams, and full potential.  We are now  offering our Maximizing Your Motivation in March Nutrition Package! If you would like to purchase the package, you can find it on our app HERE! 

What is your true motivation this month? To truly maximize your motivation, you have to KNOW your motivation! What is your motivation for better health??? We all have days where we trip and fall and get discouraged. There are days when we all lack motivation to keep pushing toward our goals. But, we can stay motivated by making a commitment to our goal and by aligning our actions with that decision or goal regardless of how we feel! You may never really "feel" like it but now is the time to take action! We love you and want to encourage you to be your best! 

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One of our key focuses for the Maximize your Motivation in March package is commitment. Our theme verse this month is Psalm 37:5- "Commit your way to the Lord. Trust in Him, and He will act."

God is not promising things will always be easy... they will be hard... but be encouraged that  the tree which weathers the most storms often grows to be the strongest! We must trust that we can handle the challenges He sets before us and commit to reaching our goals. Bring your commitments, goals, and dreamsto the Lord  ask Him to give you the strength to do whatever is that you are setting out to do! 

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Let's commit to strengthening our core by working on our abdominal muscles. Set aside 10 minutes every day to get in a great abdominal workout! This workout can be used for your March challenge to exercise daily! 

If you have any questions, please contact us at transfitathens@gmail.com.  We are excited to see you this week! 

Blessings, 

Team TransFit 

BELIEVE You Can Finish 2016 Feeling Your Best!

Happy December sweet friends!

Our theme this month is BELIEVE. We want you to believe in yourself as you finish this year stronger and feeling your best! These next few weeks, remember your goals and go after them. You are stronger than you think you are, so never stop!

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This holiday season, we have an amazing December Holiday Salad that has everything you need to stop sugar cravings! Whether you use it as a side or with your favorite protein as a main meal, it will be delicious! We love fueling our bodies with healthy foods that also taste great. Pomegranates are a good source of vitamin-C and provide about 17% per 100 g of daily requirement! This helps boost your immunity keeping a resistance against infectious agents!

December Holiday Salad

Serves: 2

Prep time:  5 minutes

 • 4 cups spinach or mixed greens

• 1 oz goat cheese

• ¼ cup walnuts

• 1 Bartlett pear, ripe

• ¼ cup pomegranate seeds (use a splash of pomegranate juice in the dressing)

• ⅓ c olive oil

• ⅓ c white wine vinegar

• ½ tsp minced garlic

• Pepper

Instructions: In a jar with an airtight lid, shake last 4 ingredients. Toss with greens, top with cheese, walnuts, ripe pear, pomegranate. Add in grilled chicken or other protein for complete meal! Toasting walnuts (400* 6-8 minutes) brings out such a rich flavor.

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Friends, let's make the most of this wonderful season. Take in all the smells, lights and the wonderful feeling that lingers in the air this time of year. Take the time to cherish your family and friends more than ever before, and make the most of every day. Choose to pray more, give more and love more in the coming month perhaps than you have all year- always remembering the true meaning of this season! Happy December sweet friends!! Join us December 8th for our Lunch and Learn event! 

Blessings, 

Team TransFit

Exciting October Transformation News!

Happy October, sweet friend!

Wow, can you believe it is October?! Each of you worked so hard in September, gaining whole body strength! This month we want to focus on optimism in October. Each new month can be a fresh start with renewed motivation and willpower to reach  new goals and follow a healthy lifestyle. As the month progresses and the craziness of holidays start, we often struggle to remain as driven and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind too!

Check out the new schedule below with new sessions & times, bible study, middle school sessions,  and more 1-1 session times available for you! We are excited to offer a new 5:30 AM session- HIIT Cardio Workout on Thursday mornings! Come join us!

How can you transform in October? Accountability. An accountability partner can be someone who is attempting to live a healthy lifestyle as well, and a person who can encourage you in all areas of life- body, mind, and spirit. This is your "go-to" person when you are feeling stressed, discouraged, don't think you have enough time to fit in a workout, struggling to have a quality quiet time, or facing any of life's many obstacles.

Proverbs 27 says, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. Take the time to seek out an accountability partner. Make this October your best month leading into the holiday season!  

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Part of your accountability can be to encourage one another through our October challenge! This October we are challenging each of you to exercise DAILY, whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app! We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a $100 TransFit Credit and a Live TransFormed Tank. If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 

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We are so excited to take this challenge together and look forward to seeing all that you accomplish. If you need any ideas for workouts, check our app or go to the TRANSFORM tab of our website! If you have any questions, please email us at transfitathens@gmail.com. Enjoy encouraging one another and unlocking the key to total transformation! 

Blessings, 

Team TransFit

Incredible Client Spotlight: Lisa Shirreffs

Happy Thursday! September is flying by and each of you are working so hard to achieve your goals you set at the beginning of the month. Continue to give your best this month! We know you can do it. Today, we are excited to introduce you to our client spotlight, Lisa Shirreffs! Lisa is an inspirational mother, wife, and friend! We love how each time Lisa comes into TransFit she has this enthusiasm and spark in her eye! She always gives 100% and has seen such a transformation in loss of body fat over her time at TransFit! Lisa has been consistent with weight training weekly and is adding in exercise one travel vacations!  Keep giving your best Lisa and inspiring so many women that no matter your age - you can live transformed! 

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                                                                       LISA & HER FAMILY

"In February, I began my workouts with Caroline after trying numerous other "work out" plans in town.  I've always been an active person but a life-long and regular work out warrior, not so much.  I did not do an organized "aerobics" class until well after college. I was in and out of work out programs while in Atlanta, DC and after I married and moved to Delaware.  I (and my husband) realized quickly that working out was a great physical release but also a HUGE mental equalizer. I have always struggled to make my workout a priority. I need an appointment time and personal accountability. Caroline's motivation and energy have helped me continue to stay on task. I love that I make an "appointment" and have it on my calendar. No excuses and I block out an hour for my personal physical and mental health.

I've reached a point in my life where my fitness is a priority. I work out at Transfit at least a couple of times a week and get regular cardio and stretching a few times a week. I'm on the road a lot in the fall to see my boys in college and try to get in workouts on the road. Walks, tennis, TransFit sessions and the past couple of weeks - great hikes have helped me keep on track. 

My diet is probably my biggest challenge. I love healthy food.... but there isn't much that I don't like. I've been lucky to be able eat pretty freely but as I get older and want to stay healthier, I recognize I have to be more cognizant of what I put in my body. As I began to work with Caroline and TransFit, I logged my food... for the first time ever.  I became much more aware of the nutrients that I need and the "other stuff" that I don't. Though I don't always eat what I should, I do have a much better understanding of what I am consuming and it's effect on my body, energy and well-being. 

After being diagnosed with osteopenia a couple of years ago and given the fact that my Mom and sister both have had osteoporosis, I am considered high risk and need to increase my bone and muscle mass. I also have had back issues for the past few years and Caroline is very careful to adjust exercises for my individual needs and check in with me to see how my back is feeling. 

I married into an extremely athletic family and have two sons (now 19 and 21) who I had to learn and continue to try to keep up with. I was really humbled this spring when they came home from college and noticed a difference in me. They were so excited that I had muscle definition, seemed to be in better shape and healthier that I had before. Thanks to Transfit, I'm probably in the best shape ever."

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Way yo go Lisa! You are incredible! Let's all strive to make progress on day at a time! In order to finish September strong, we are encouraging you to join us for our TransFIVE challenge starting next Monday. The challenge is 5 days of completely restoring your body, and will revamp your health in a new way. This challenge can help you focus on removing sugar and toxins from your body. 

Let us know if you have any questions!

Blessings, 

Team TransFit

Test Run with Athens Running Company

Happy Tuesday!

We hope you enjoyed the first Saturday in Athens and had strength throughout the game day! September is focused on strength, mentally and physically. Continue to push yourself this month, as you grow in strength. Join us in the September Squat challenge- it's never too late to start! 

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Get ready to cheer on the DAWGS at home this coming Saturday and join us as we  offer  a Test Run with the Athens Running Company! The event will be a running clinic and show, demo event! This event will start at TransFit at 7:00 AM. We will meet Athens Running Company at the track, try on new running shoes, and then run or walk the track! Athens Running Company will be bringing a demo fleet of running shoes including Brooks Launch 3, Altra Torins,  Provisions, and more! These shoes will be available for testing purposes, so that you can run them and try them out! ARC will have some shoes that will be on site for purchase and some that we will have to order depending on color options. All shoes purchases that day can be discounted, as well! Come join us for a run, a workout and feel great as you call the DAWGS!

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As you complete the squat challenge, here is a great runner's workout to try for your cardio one day! 

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Join us for this event on Saturday! We would love to see you! Register on our app or MindBody! Be sure to sign up for your sessions in advance, so that we can prepare the workout for you! We love having you in the studio. Thank you for being such a light in and out of the studio! Let us know if you have any questions. 

Blessings, 

Team TransFit 

Happy Labor Day!

Good morning! Happy Labor Day friends!

We celebrate Labor Day the first Monday in September and  this special day is dedicated to the achievements of American workers. 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 September schedule and sign up on MindBody or our TransFit app!  We have new 3pm & 4:15 afternoon TransFormer sessions and we have moved our TransFlex/Yoga session to Fridays at 11:30!

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!  

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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

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:

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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

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Why you need strength training to transform your body! Awesome Olympic HIIT Workout!

Happy Saturday, sweet friends! It has been another awesome week in the studio. We love seeing each of your smiling faces! Each day is on step closer to the right direction when you are staying accountable to your goals! Continue to strive for progress- this weekend! Please try to book your exercise sessions for the week ahead and come 11:30 Tuesday to the FREE Transforming Goal Workshop! Sign up online, email us, or use the app (Special Events tab) so we know how many to expect! The lululemon ladies will be teaching all about how to reach your goals and we will have fun prizes & giveaways! 

Caroline Ward, Demetria Hunte, & Katie Woodall

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Dee wanted to share with you why she feels strength training is so important to transform your body! 

It has been such an amazing 2 weeks working full time at TransFit and continuing to meet so many inspiring and dedicated women! What an amazing constant reminder of how much of a blessing TransFit and the TransFit family have been in my life. I am looking forward to a new season of growth and inspiration!

TransFit is so unique in that it provides for women something that is so commonly left out, strength training! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Resistance bands and balls, hand weights, barbells, and even your own body weight can be used as resistance when designing a strength-training program. Even better, all that new muscle and strength pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea! Below are some extra benefits to help explain why we as women should and need to build resistance training into our fitness plan.

Benefits of strength training for women:

• Improved body composition & increase lean body mass
• Increased metabolic efficiency (burn fat!)
• Increased bone density
• Decreased psychological stress
• Increased energy levels and mood

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Here is an awesome workout we want to share with YOU! This workout can be done anywhere and is great to take with you when you travel! Check out the video below!  

Olympic HITT Workout- TransFit Athens

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Dee is pictured doing the squat with shoulder press here! 

Let's work to finish this August strong! We know that you can achieve those goals you set at the beginning of the month. Let us know if there is anything we can do to help you! 

Blessings, 

Team TransFit

The Truth About Flexibility

We had another great week of sessions in the TransFit studio this week! Thank you each for bringing your best energy and positive attitudes each time you come to exercise! 

Flexibility and stretching are such an important part of our TransFit workouts! We love getting to spend our last five minutes together in the studio after a full body workout- lengthening our bodies and allowing our minds to focus on how to live transformed each hour of each day.  

Our new TransFlex instructor, Melynda McCutcheon, is a certified yoga instructor, and she wants to share with you just a few of the many benefits of stretching and flexibility.

Meylnda McCutcheon and Caroline Ward

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 To stretch or not to stretch?  And how often?  What is the answer?  Before I get to that, let’s take a stroll down old memory lane... Do you remember how you felt when you first started at TransFit?  Do you remember a goal you had that you thought was too difficult to reach, and yet now that you have accomplished it, you realize that it just took that daily progress toward better choices to achieve what seemed impossible? 

When I began Transfit, I knew that water intake was something I had to address immediately.  Trying to reach that goal of 100 ounces a day was tough!  I felt like I spent all day filling my water cup and running to the potty...and there were lots of days I didn’t reach 100 ounces, but I kept trying new things...a new cup, fatter straws, a pitcher of lemon lime water in the fridge...I tried every tip anyone gave me, and guess what?  Most days, I easily surpass 100 ounces a day and truly feel strange and lethargic if I don’t fuel my body with enough water, so that goal that seemed difficult at first is now a habit.

What about stretching?  When I tell you that it is vital to our physical health, it seems daunting to begin from scratch, doesn’t it?  But the answer is in leaning into progress, ladies.  The answer is in the effort to prioritize it for long enough for it to become a habit, a part of the routine of our summer days.  Here is some helpful information and tidbits to get you going on your journey toward more flexibility and better form in all of your workouts:

Studies have shown that daily stretching works better than one LONG stretch session once a week...it’s just like drinking water... I can’t drink all of the water I need for the week on Monday and satisfy my water goal that way.  As we stretch or workout, we tear our muscles, little tiny tears, but tears nonetheless, and the way our body gains strength in our workouts of any kind is through healing and repairing those tears.  In turn, we end up with strengthened, lengthened and more flexible muscles.  Our stronger muscle tissue is also less prone to injury or strains.  This happens, though, a small amount at a time, so daily practice is the best and quickest way to see results in your flexibility and strength.

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Here are 3 reasons why stretching is essential for whole body health:

1. Stretching improves your flexibility and range of motion. Exercising can cause muscles to become tighter than normal, so your range of motion decreases. As a result, your body can become more prone to injuries. Therefore, it is crucial to increase your flexibility to help improve your body's strength, balance, and health.

2. Stretching can improve your mobility and your performance in multiple activities. As you stretch, you are lengthening your muscles and increasing the blood flow to your muscles. It will then become easier to work those muscles while exercising and will allow your muscles to work effectively.

3. Stretching allows you to clear your mind and thoughts. It is easy to recognize stress, but sometimes we forget about the toll stress can put on our bodies. Stretching daily will allow your mind to focus on something other than your to-do list or schedule for the day. Your body is able to concentrate on what is important, allowing the mind to recharge.

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Melynda McCutcheon

To condition your muscles, attempt for 15-20 minutes a day of flexibility work.  We will post a few yoga workouts for you here soon, but in the meantime, you can work through 3-5 rounds of sun salutation followed by a flow through poses like Warrior I, II, III, and triangle pose.  After you complete that standing sequence, take a seat on the floor in a pike position and stretch for your toes with a flat back 2-3 times (Use a towel around the bottom of your feet and hold each end).  Finish up with some twists on your back...you can use the twists that our trainers guide us through at the end of TF sessions or any supine twist that feels good for your back.  My favorite is to lie down with my knees bent, feet on the floor about hip width apart.  I let me knees fall together to one side and turn my head to the other side with my arms out to my sides in a “T.”  Repeat on the other side.  As you go through this stretch routine, match your breath to each movement, inhale when you raise your arms, exhale when you forward fold, etc.  Through this attention to your breath, your body relaxes and warms up in the poses, not to mention the bonus benefits of a calmer mind and spirit.

Come join Melynda on the mat at the studio at a Transfit Flex class soon! TransFlex meets Tuesdays at 7:00 PM and Thursdays at 11:30 AM.