Curb Your Sugar Cravings With These 5 Tips!

Sweet friends,

We are halfway through our TransFive 5-Day No Sugar Challenge! You’re almost there, and we are so proud of you! In the challenge, we are reviving our body, mind and spirit by eliminating sugar! The eBook includes a meal plan, recipes, tips, a getting started guide, daily inspiration and more! It’s not too late to join the challenge! Download our FREE eBook below!

As we know, eating refined and processed sugar can have a negative impact on your health! As we reach the halfway point of our TransFive No Sugar Challenge this week, you may be starting to crave sugar and being tempted to reach for that pack of candy! Be STRONG! Here are three tips to satisfy your sweet tooth and curb those sugar cravings this week!

1. Brush your teeth

   Brushing your teeth can help stop those sugar cravings! Not only will you have fresh breath, but you won’t want to eat any sugar after brushing!

   2. Drink hot tea

   Drinking hot tea can not only help you curb your sugar cravings, but it can also help fill you up. If you’re reaching for sugar for a boost of energy, grab some green tea! You can also try mint tea, lemon balm tea or carob tea.

   3. Chew sugar-free gum

   Chewing sugar-free gum is a great way to stop those sugar cravings! Step out of your comfort zone, and break that habit! Instead of reaching for that piece of chocolate or sweet treat after dinner, pop in a piece of sugar free gum!

   4. Reach for fruit

   Grab some fruit when you are tempted by sugar cravings! Sugar is a source of natural sugar and will keep you from reaching for processed sugar while also giving your great fiber and nutrients. You can eat raw fruits, put fruits in your morning smoothie or infuse your water by adding a few berries to stop cravings!

   We have great smoothie recipes in our TransFive No Sugar Challenge eBook! It’s not too late to join us! Download it HERE.

   5. Go for a walk

   When you start craving sugar, go for a walk around the neighborhood or get a change of scenery to keep your mind off the sugar that you are craving. Not only will this curb your sugar craving, but it will help you reach your daily goal of exercise! It’s a win-win!

You can do this! You’ve already made it halfway through the challenge, and we are so proud of you! Please reach out to us to tell us how you are doing with the challenge at transfitathens@gmail.com and use the hashtag #TransFit5 on social media!

If you have any questions or would like to set up an appointment with one of our registered dietitians, please email us at transfitathens@gmail.com. You can also sign up for sessions on our app HERE and our website HERE!

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 

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! 

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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.

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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

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!