Summer Food Journal Challenge📔🍓🥗

Sweet friend,

A new week and fresh start is upon us! We have hope that change can happen in and out of the studio! Let's take ACTION in all areas of our lives and LIVE transformed. There is power in the present and there is such hope for the future! 

This week, along with our 8-Week Summer Transformation Challenge we are ready to fire you up with the FOOD JOURNAL CHALLENGE. We love doing accountability checks like this because it helps us to refocus our minds; and to be intentional and mindful while eating. Making journaling a healthy habit can jump-start your transformation. 

Remember that it's never too late to start changing your life for the better. Counting your macronutrients can propel your progress. Join the Food Journal Challenge starting Monday with us!
We RISE STRONGER TOGETHER.

💙Two favorite truths to encourage you to give your best daily and never give up! 💙

James 1:2-4 “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that thetesting of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

James 1:12 “Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”

What Is The Challenge?

Keep a food journal starting Monday and go through Friday, 5 DAYS! Download the free MyFitnessPal app and log your food, outlining the details of your meals and snacks throughout the day. You can also write down your nutrition in the notes section of your phone and send us your journal Friday or Saturday! We want to help hold you accountable! The challenge is for YOU! So whether you choose to do 1 day or 5 days- come out of your comfort zone, be accountable and try something new! 

Why Take The Challenge?

Using a food journal is the number one way you can take control of your healthy lifestyle. Everyone struggles with what we put in our mouths and self-awareness helps us to realize what food, beverages, and portion sizes we are actually fueling our body with daily. Journaling is an amazing tool for weight loss, assessing a food intolerance, or to treat a deficiency.  We have seen the MOST effective results with our nutrition clients who have kept a food journal and showed it to us weekly! The week of accountability can be one important key to unlock your success in reaching your personal goals.

You can live anywhere and take this challenge. No excuses, friends, you CAN DO this challenge!  We are here for you and will be your partner in this journey! Let’s do it –plan for it today, start tomorrow, Monday! Ready for a great week! 

5 Helpful Tips to Get Started on the Food Journal Challenge!

1. Download the MyFitnessPal app and create an account! You can also do a handwritten food journal if you don't care for the app.

2. Commit to doing the food journal every day for 5 days.

3. Write down 3 goals for the week right now, tell someone your goals, or text/email them to a TransFit Staff!

4. Be honest! We are not judging you on what you eat- the challenge is for you to become a healthier person and by journaling, you will gain a greater awareness of what you are eating daily!

5. Clean out the pantry and refrigerator. Start the week off right; any food or beverages that are tempting to you- TOSS! You don’t need it and neither does your family! Start the week fresh with a clean refrigerator and pantry so that you can restock with fresh fruits, vegetables, and whole grains. YES, YOU CAN!

   
   At the end of the week email or text us a picture or show us  the weekly challenge and be entered to win a prize!
   We believe in you! 

You CAN commit to 5 days of food journaling! We want to provide you accountability! Accountability is a key to your success! 

Let's fill our mind with positive thoughts, inspiring goals and give our best for the remainder of June, starting July encouraged! Have you filled out your summer goal sheet? If not, download it and challenge yourself to finish this summer strong! If you fill it out, send us a picture because we would love to hear what your goals are and encourage you throughout the rest of the summer!

The time is now if you are ready to walk, run, jog your first Half Marathon! The AthHalf will be here in October! Check out these plans for your best race here!

Studio is open all week and we will be seeing clients 1-1, semi private, traveling and group sessions. Please bring your sparkle towel and water when you come to the studio.

1-1 Session’s are a great way to reset and get the results you need. Email us for more details and to set up your 1-1 Personal Training Session.

Reminder! We have a FREE meal plans and recipes on our website under the Healthy Living tab of the website! Also, if you're on vacation check out our workout videos on YOUTUBE! 

Email us if you have any questions or would like to schedule a 1-1 with one of our Personal Trainers or Nutrition Consultants to help you reach your health goals! We are here to serve you! 

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you!

Blessings, 

Team TransFit

Top 5 Reasons Why Women Need Strength Training🏋️‍♀️🏋️‍♀️

Hey sweet friend, 

June 2022 is almost over, but not quite! Let's work to reach the goals that we have set for this month—step outside of your comfort zone. Try incorporating Strength Training 3x per week to reach your maximum strength potential and boost your metabolism. 

TransFit is unique because it provides Strength Training Workouts in an uplifting environment specifically designed for women to help you achieve the results you want to achieve. 

These workouts will transform you—body, mind, and spirit.

You may be thinking, “doesn’t lifting weights make me ‘bulky’”? Thank goodness that isn’t true. Today, we clear up the misconceptions! 

Below are some key facts and benefits to help you understand why we, as strong, healthy women, need to build strength training into our weekly fitness plan.

Strength Training 101:

Strength training involves resistance bands and balls, hand weights, barbells, kettlebells and even your own body weight in order to boost your metabolism and lean out your muscles to create a sculpted, toned, strong body.

More importantly, Strength training is just what your body needs to fight the loss of muscle, and increase bone density and build muscular strength that women normally lose with with age.

Top 5 Reasons Women Need Strength Training:

1. Improves body composition & increases lean body mass (builds and maintains muscles mass) If you would like to meet with a Personal Trainer to assess your body composition (body fat %) please email us here or ask!! 

2. Increases metabolic efficiency (burns fat and aids in weight management)

3. Increases joint strength and stability

4. Improves your cardiovascular health

5. Increases bone density

MORE Important Reasons WHY Strength Training:

• Decreases psychological stress 

• Increases energy levels and mood, and aids in mental health

• Icreases balance

Never too late to join:

The Summer Transformation Challenge has strength training workouts for you! 

Keep TRANSFORMING over the summer with our Summer Transformation Plan! Includes recipes, workouts, and encouragement to keep you going strong!

Interested in TRANSFORMING with the whole family? Check out our Kids-Couch-to-5K running plan on our websight!

High Protein Recipe for Strength:

The Simple Summer Salmon recipe is high in protein and great for building strength! Try it out and let us know how you like it! 

We can’t wait to see you in the studio or virtually!

TransFormer sessions are strength training based metabolic conditioning sessions are offered multiple times a day.  HIIT sessions are cardio endurance focused. Our new Bone Strength Session is 9:30am on Thursday. TransFit Yoga is now offered 2x week. Friday sessions are a combination of strength + HIIT.

We are grateful to serve you.
If you have any questions, please email us at transfitathens@gmail.com.

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers or Nutrition Consultant please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

💙Thank YOU for Helping Us Celebrating 4 Years of TransFit🥳

Sweet Friend,

It was a successful birthday week!

Each of you made this week so special. And we wouldn't be able to celebrate TransFit's 4th Birthday without your dedication to supporting our mission to transform the bodies, minds, and spirits of the Athens community.
We loved seeing you sporting TransFit blue with us this week! 

Each one of YOU has filled this place with encouragement, kindness, enthusiasm, and love as we have accomplished goals and inspired one another to live transformed! Stronger together!
Check out these pictures of all those who helped us celebrate! 

The celebration doesn't stop. Let's remember to celebrate every day because each new day is a gift. Rejoice!

“My joy comes from the lord, not from the ease of my day. My identity is found in Him, not in what I do or say. My past will not define me, I have been forgiven, washed, set free. My future secure, by grace this is me.”

What would do without you!?

As a THANK YOU, we want to share two of our favorite recipes. 

Enjoy this FREE "celebration smoothie" recipe that will curb your cravings for any Valentine's Day candy that may tempt you! 

Celebrate Smoothie - Chocolate Almond Butter 

Ingredients:

• 1 cup unsweetened coconut milk

• 1 tbsp Almond Butter

• 1 serving Chocolate protein powder

• 1 tsp chia seeds

• 1 tsp cinnamon

• 1 cup frozen riced cauliflower

• 1 tbsp cacao nibs

• 6 ice cubes

Instructions:

• Blend Well!

• Add sprinkles of almond butter and cacao nibs! 

• Enjoy!

Dig into this hearty and healthy salad that will be your new favorite.

Famous Crunchy Cashew Thai Quinoa Salad

Ingredients:

• ¾ cup uncooked quinoa

• 2 cups shredded red cabbage, depending on how much crunch you like

• 1 red bell pepper, diced

• 1/4 cup diced red onion

• 1 cup shredded carrots

• ½ cup chopped cilantro

• ¼ cup diced green onions

• ½ cup cashew halves or peanuts (honey-roasted is good)

• Optional: 1 cup edamame or chickpeas

• Fresh lime, for a bit of tang

  For the dressing:

• ¼ cup all natural peanut butter

• 2 teaspoons freshly grated ginger

• 3 tablespoon gluten-free soy sauce or coconut aminos

• 1 tablespoon honey (use agave or pure maple syrup if vegan)

• 1 tablespoon rice vinegar or red wine vinegar

• 1 teaspoon sesame oil

• 1 teaspoon olive oil or more sesame oil

• Water to thin, if necessary

Instructions:

1. To cook quinoa: In a medium saucepan, bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in a large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

2. To make the dressing: Add peanut butter and honey or agave to a medium microwave-safe bowl; heat in the microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until the mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

3. Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively, you can save the dressing for later and add when you are ready to eat; however, the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.

4. Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges, if desired.

FREE MEAL PLAN

Continue celebrating in the kitchen! Enjoy this FREE meal plan to start off February strong!

Yoga Flow

Here is a quick 6-minute Yoga Flow Series that will awaken your body at any point throughout the day and transform your mind, and spirit.

Put your phone in another room and on do not disturb, roll out a mat or towel in the warmth of the sun through a window, and quiet your mind as you flow through the short series.

Click the link below to experience renewed energy!

We are so grateful for each and every one of you! You have inspired us so much over the past 4 years. thank each of you for supporting, encouraging, and praying for TransFit over the years! The Lord has provided amazing gifts for us the past four years and we look forward to what He will do in the years to come! We love living transformed with you!

Sign up for classes on our FREE app now so you can be in the studio for a strong February start.

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

✨Happy New Year! Now Is The Time To Commit To Your Health In 2020! ✨

Happy New Year!

We are looking forward to an amazing 2020 with you! Let's make the most of every single day, and make the most of every opportunity we have to #LIVETRANSFORMED this New Year! Don't wait another second, realize that you CAN change any aspect of your life that you want to! It starts with today and making one small step toward a new whole body health habit.

How can you commit to your health and reach your goals this year?

Accountability is the key to unlocking your success in 2020! Our TransFit Team wants to know you and help you reach your goals!  We want to take this journey with you and we know you can achieve your goals! 

Our January Jump Start packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2020 the best year yet, body, mind, and spirit! 

To help you reach your goals and dreams this year, our January Jump Start package and ALL other packages  will be offered to you today for 10% OFF!

Use the code TFNEWYEAR2020 when you checkout! This offer will be good until January 5th, so don’t wait to start your transformation.

You can purchase packages on our FREE TransFit app AND website!

Below is a description of each package with the link to purchase:

January Jump Start Package - $49 - ON SALE FOR $19.99

66-page package (4-week body, mind & spirit plan to jump-start your transformation)

• 4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

• Blank Meal Plan template for you to customize

• 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

• One month Transform Your Body Exercise Plan

• January Jump Start Getting Started Guide and 10 New Year's Steps to Success

• 2020 TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• TransFit January calendar with weekly challenges to keep you motivated

• Weekly inspiration and email support **** Jump Start Package will be emailed to you via e-book package on January 1st! This package can be purchased on our website by clicking the button below.

January Jump Start Package Elite- $75

January Jump Start Package Elite (all of the above) plus add in a 50-minute personal consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers to completely assess your body, help you set specific goals,  and come up with a specific plan to help you transform and reach your goals for 2020. This package can be purchased on our website by clicking the button below.

January Jump Start Package Platinum (*awesome savings*)- $195

January Jump Start Package Platinum (all of the above) plus 10 sessions (small group or large group) of your choice.  You will have all the meal plans, recipes, home workouts, and consultation to develop your transformation plan and add in extra awesome strength, cardio, and flexibility sessions in the TransFit studio! This package can be purchased on our website or on our app by clicking the button below, so you can receive and book your 10 TransFormer sessions, too!

January Jump Start Package ULTIMATE $295

January Jump Start Package ULTIMATE (all of the above) plus an additional weekly 30-minute session with your Personal Trainer of choice to customize your transformation and hold you accountable (4 total 1-1 sessions with a Personal Trainer + sessions+ package)! You will reach your goals and reset your body, mind, and spirit. This package can be purchased on our website or on our app by clicking the button below.

Want to workout 4-6 days a week at TransFit? Our ALL- ACCESS 30 day is on-sale with your coupon code.

When you purchase any package on our website/App we will send you the January Jump Start 4 week Meal Plans FREE!We want you to reach your goals and feel your best in 2020!

We want to say that you so much for another incredible year. God has continued to bless TransFit and we have loved watching Him use TransFit as an amazing ministry. You all inspire us each day, and we could not be more grateful to do what we love and serve you! For all of our Holiday Extravaganza participants, weigh-ins will begin on January 6th and end on January 13th! Email us at transfitathens@gmail.com with any questions!

Blessings, 

Team TransFit

🔥 7 Foods that Balance Hormones and Help You Lose!

Hey friends,

What an awesome week it’s been at the studio! We are so proud of you all for showing up and starting January strong. If you haven’t read about Paige Colquitt’s Holiday Extravaganza transformation, check that out on our blog HERE.

Have you ever felt like you’re exercising and eating a better-balanced diet, but still seeing no progress? Still feeling sluggish? Often, unbalanced hormones can sabotage your goal of feeling your best. Your body’s hormones help control everything from your metabolism to your body’s fat storage. Today we want to introduce you to 7 superfoods you can add into your daily nutrition plan to revive your body to help you feel your best!

Avocados

Avocados contain a substance known as beta-sitosterol. Beta-sitosterol has been shown to significantly lower blood cholesterol levels, balance cortisol levels, and decrease inflammation in the body. And, you can add them to literally anything! Who doesn’t love another reason to eat avocados?

Nuts

Almonds contain protein and fiber, and are known to slow the absorption of carbohydrates in the body. Studies have found that walnuts are also a good source of the hormone melatonin, which helps promote more restful sleep.

Cinnamon

Cinnamon has the ability to speed up the metabolism and stabilize blood sugar levels, which can help with weight loss. It also has anti-inflammatory and anti-bacterial properties that help keep your body healthy. In fact, it’s the cinnamaldehyde in cinnamon that naturally helps balance the body’s hormones. Add some cinnamon to your oatmeal or sprinkle some on an apple and enjoy a healthy snack!

Green Tea

Studies have shown that green tea extract increases metabolism and helps the body burn fat. It provides a boost of energy while blocking the release of the stress hormone cortisol, which helps gut the accumulation of belly fat! It also helps you warm up on these cold winter days! Purchase our team’s favorite green tea on Amazon HERE.

Pomegranates

Pomegranates have amazing anti-cancer, anti-inflammatory, and antioxidant properties that help keep the body healthy and fight off disease. They also provide the same estrogens that the female ovaries produce – estradiol, estrone, and estriol. Adding pomegranates to your diet can help reduce mood swings while helping your body combat breast cancer and heart disease.

Turmeric

Adding turmeric to your meals will do more than just spice things up. Turmeric naturally reduces inflammation, pain, and swelling in the body. It also helps to balance your hormones and keep your immune system functioning properly! Sprinkle it on your food or make Turmeric Tea or Golden Milk for a warm drink. Get our team’s favorite Turmeric from Amazon HERE.

Broccoli

Broccoli contains high amounts of photochemical called indoles, which play a large role in estrogen metabolism. Indoles work to convert estrogen into a safer form for the body to metabolize, which reduces the risk of estrogen-linked cancer, including breast cancer and prostate cancer. 

Try introducing some of these super foods and drinks into your daily nutrition plan and see how much better you feel! Eating a well-balanced diet with plenty of nutrients will revive your body and help you live transformed.

We’ve included a tasty recipe below that incorporates a few of these foods! Try it out and let us know what you think— we love when you tag us in your social media posts!

Superfood Salad

Ingredients

• 4 cups of leafy greens 

• 1/2 c chopped broccoli  

• 1/2 c chopped red apple

• 1 avocado sliced 

• 1 pomegranate seeds removed

• 1 cup walnuts roughly chopped

Dressing

• 1/2 cup avocado ripe

• 1 tsp seeded mustard

• 2 tbs lemon juice

• 6 tbs olive oil

• 1 splash apple cider vinegar

• 1 pinch sea salt

• 1 pinch black pepper

  
  Instructions

• Combine all the ingredients for the salad in a large bowl.

• Place all the ingredients for the dressing in a blender and process for 20-30 seconds or until you reach a smooth consistency!

• Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!

Don’t forget to sign up for sessions in advance on the app!

If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

🎉 Jump Start Your 2019 with Our New TransFit Packages!

Sweet friends,

We hope you had a wonderful Christmas with friends and family! To those of you who are participating in the Holiday Extravaganza, finish strong and remember your goals as we approach the last challenge day- NEW YEARS! Remember the goal of this challenge is not to restrict you, but to help you treat your body consistently as the amazing gift it is!

Let’s all stay motivated and active this holiday! Don’t overindulge in leftover holiday treats. You can find workouts and recipes to stay on track even while traveling on our website or on our TransFit app HERE.

During this time of rest and relaxation, we encourage you to take time to focus on your goals for 2019— through health and all other areas of your life.

As we transition into the New Year, we are so excited to announce our TransFit January Jump Start Packages! Are you ready to jump start your body, mind and spirit for a successful year in 2019? These packages will provide you with a healthy all-inclusive approach to help you meet your fitness goals! The January Jump Start packages will get you on the right track to live transformed and make 2019 the best year for body, mind and spirit!

January Jump Start Package - $49

(4 week body, mind and spirit plan to jump start your transformation)

4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

• Blank Meal Plan template for you to customize

• 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

• One month Transform Your Body Exercise Plan

• January Jump Start Getting Started Guide and 10 New Year's Steps to Success

• 2019 TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• TransFit January calendar with weekly challenges to keep you motivated

• Weekly inspiration and email support

  ***Jump Start Package will be emailed to you via PDF on January 1st! This package can be purchased on our website by clicking the button below.

January Jump Start Package Elite - $85

This package includes all of the above benefits, plus a 25 minute personal consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers. This will completely assess your body and create an individualized plan to help you reach your goals for 2019. This can be purchased on our website by clicking the button below!

January Jump Start Package Platinum (*most savings*) - $195

This package includes all of the above benefits, plus 8 transformer sessions to be used in January 2019! You will have all our meal plans, recipes, home workouts, and consultation to help you develop your transformation plan and add additional strength, cardio and flexibility sessions in the studio. This package can be purchased on our website by clicking on the button below so you can receive and book your 8 transformer sessions as well!

January Jump Start Package ULTIMATE - $395

This package includes all of the above plus an additional weekly 30 minute session with one of our Personal Trainers or Nutritionist to customize your transformation and help keep you accountable for your goals! With this package, you are guaranteed to reach your goals and rest your body, mind, and spirit. This package can be purchased on our website by clicking the button below!

If you have questions about any of these packages, please email us at transfitathens@gmail.com for more information! January Jump Start packages will be emailed to you on January 1st. We can’t wait to see you in the studio in 2019 ready to start your transformation!

TransFormer Power Lunch

TransFormer Power Lunch

Ingredients

• 3 cups chopped baby spinach or kale

• 1 medium pear, chopped

• 1/8 c dried cranberries

• 1/4 cup chopped walnuts or cashews

• 1/4 cup edamame or chickpeas

• 1/2 cup any roasted vegetable leftover (roasted butternut squash or sweet potatoes are best)

• 1/4 avocado

• 1/4 cup quinoa

• 1 oz. (1 tbsp) goat cheese, crumbled

Instructions

• In a large bowl, combine the greens, pears, cranberries, nuts, quinoa, roasted vegetable beans and cheese.

• Drizzle with vinaigrette.

• Toss for 1 minute, coating every leaf.

• Add avocado on top and top with fresh ground pepper. Enjoy!

Here is one of our favorite workouts of 2018! Try this out at home over the next few days to feel recharged and strong headed into the new year! You can also check out workouts on our app HERE or on our YouTube channel HERE.

Last, we want to thank you all so much for another amazing year! God has truly blessed us, and we have loved watching Him use TransFit as a ministry to inspire and encourage us all to transform body, mind and spirit. We could not be more grateful for you all! If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

🎄Merry Christmas from Team TransFit! 🎄

Merry Christmas sweet friends!

We are overwhelmed with appreciation and joy for our family here at TransFit! We are humbled by everything that God has accomplished in our studio during the 2018 year, and it’s because we have the greatest clients. Each of you inspires our team to live through Christ fully every single day, and we are so grateful to know each of you! Our clients are one of our biggest blessings and gifts!

Thank you for being part of TransFit! God is working and transforming this community!

Our entire team would like to thank you for a great year here at TransFit! We are so blessed by the love, support, and prayers from each of you. Today, we want to reflect on the true reason for the season. The Lord sent His son to Earth for each of us! May we look to Him, during this season and celebrate what He has done in each of our lives. 

"She will bear a son, and you shall call his name Jesus, for he will save his people from their sins." Matthew 1:21

We pray that you enjoy this Christmas season spent with friends and family! Merry Christmas! He is the reason for the season! 

We look forward to seeing your smiling faces back in the studio! Please sign up for sessions in advance on our app due to holiday scheduling. If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

✨ 4 Healthy Holiday Breakfast Recipes for You!

Sweet friends,

We are less than ONE WEEK from Christmas! We are so excited to spend precious time with family and friends this holiday season! It is so important to start the day with healthy, filling meals that are filled with nutrients that can fuel our body! We want to share four of our favorite breakfast holiday recipes that you entire family will enjoy! Packed with protein giving you the energy and strength you need to finish 2018 strong and vibrant! If you need other healthy recipes this holiday season, check out our other recipes HERE.

Mini Egg Frittatas

Mini Egg Frittatas

Ingredients

• 10 large eggs

• 1 cup chopped bell peppers

• 1/2 cup chopped onion

• 1 cup cooked crumbled low sodium chicken sausage or turkey bacon 

• 1 cup chopped spinach

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

Directions:

• Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

• Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and sauté for 2 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

• Whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

• Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

• Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

• Store in the an air tight container in the refrigerator. Eat within 5 days.

Chia Seed Pudding

Chia Seed Pudding

Ingredients:

• 1/4 cup vanilla-unsweetened almond milk

• 1 tablespoon pure maple syrup

• 1/2 teaspoon pure vanilla extract

• 2 tablespoons chia seeds

• 1/2 cup of your favorite berry (frozen blueberries/raspberries)

• 1/4 cup sliced almonds, toasted

• 1/2 tsp cinnamon + any desired topping

• 1/2 cup plain low-fat (2 percent) Greek yogurt (optional)

Directions:

• In mason jar (or bowl) combine all ingredients except berries & almonds.

• Shake or stir well. Stir to distribute the seeds if they have settled (after 5 minutes).

• Cover and refrigerate overnight or for 30 minutes. When ready to eat mix in the almonds & berries.

**Great to make a few jars at one time and place in fridge. Try other fruits or topping! Walnuts and coconut flakes are also great!

**Depending on the type/brand of chia seed you buy you may have to experiment with just the right amount of liquid to get the consistency like you like it!

Baked French Toast

Baked French Toast

Ingredients:

• 8 slices of Sprouted Cinnamon Raisin Bread (or whole wheat bread sprinkled with cinnamon if you don’t like raisins)

• 1 1/2 cup almond milk (no sugar, vanilla)

• 1/4 cup maple syrup + extra for drizzling

• 6 eggs

• Cinnamon

  Directions:

• Cube bread into 1- 8 inch square pan

• Whisk together almond milk, eggs and maple syrup.

• Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

• Bake at 375° for about 35-40 minutes, until eggs are set.

• Cut into 4 pieces, drizzle with maple syrup and serve. Yum!

Gingerbread Smoothie

Gingerbread Smoothie

Ingredients:

• 1 cup unsweetened vanilla almond milk

• ½ frozen banana

• 2 tsp ginger (or 1 tsp fresh ginger)

• 1 cup 2% Greek yogurt

• 1 tbsp ground flax seed

• 1 tsp cinnamon

• 1 tbsp maple syrup

• 1 cup crushed ice

Directions:

• Put all ingredients in the blender and blend until smooth! Enjoy!

Click the link below for more recipes that your entire family will enjoy. We have recipes for salads, smoothies, appetizers, dinners and more! 

We want to encourage you as we approach our second challenge day of Holiday Extravaganza and stay strong! We encourage you to go on walks with your family and eat healthy, nutritious meals that fuel your body! Need a transformational workout that you can do at home? Try one of our home workouts on the TransFit app HERE or follow a workout video from our YouTube HERE.

Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Check out our other recipes on our website HERE. Please email us at transfitathens@gmail.com if you have any questions. We look forward to seeing you soon!

Blessings,

Team TransFit

❤️ Try Our Holiday Hustle Workout with Your Family!

Sweet friend,

It was a great morning in the studio! We are so grateful for each of you! We are off to a great start this week in the studio, we hope you can make it to our sessions this week before we are closed for Christmas! We are open Monday - Friday, so come in the studio with your favorite Christmas gear and let’s worship together with a transformational workout! We also have a special Holiday Hustle workout for you to try at home with your family this week!

We invite you to try this fun, energizing holiday workout with your family this week! Our Holiday Hustle is one of our favorite workouts, and we are excited to share it with you! Please share your photos or videos of your family with us by using hashtag #TFHolidayHustle on social media! We want to see you sparkle!

As we approach our second challenge day Holiday Extravaganza with Christmas approaching, we want to encourage you to keep up the good work! The pot of cash this year is over $2,000, and we can’t wait to see who our winner is! We are so proud of each of you!

Try these Frosty the Snowman Energy Bites with your family this week! Your kids are sure to love how they turn out!

Frosty the Snowman Energy Bites

Ingredients

• 2 cups raw cashews

• 1 cup dates, pitted (I soaked mine in water for 10 minutes to soften) 

• ½ cup oats

• 1/2 tsp. pure vanilla extract

• 1/2 tsp. cinnamon

• 1 cup unsweetened coconut flakes  (Pulse in blender to make a snow-like flakes)

• 1/4 cups mini chocolate chips (for eyes & buttons) 

• 1 baby carrot cut small (for nose)

• Any pretzel or creative food for arms or hat!

 Directions

• Using a blender or food processor for 3-5 minutes, blend together the nuts, dates, cinnamon, oats and vanilla extract until they become a well combined "dough".

• Transfer the dough to a bowl for easier use. Refrigerate for a few minutes if necessary.

• Pick up enough dough for a walnut sized ball. Knead it in your hands a bit to get it to stick together well.

• Roll the balls in the coconut flakes and stack them.

• Use mini chocolate chips for the eyes and a tiny little strip of carrot for the nose and whatever else you think would make the snowman look like Frosty. 

• Have fun and enjoy a healthy, tasty Christmas treat!

We hope you have a wonderful holiday season with your family! We can’t wait to encourage you in the studio this week. Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Please email us at transfitathens@gmail.com. We can’t wait to see you soon!

Blessings,

Team TransFit