Tips to Staying Healthy During the Holidays

Almost Merry Christmas! We are so thankful for you and the continued support of TransFit and our community. Let's finish 2022 stronger together in body, mind, and spirit! We have some exciting January news so stay tuned... but for now, we keep our focus on the real reason for the Holiday Season, Jesus. He is here to give us hope, joy, and true peace.  Breathe in His goodness and love as you enjoy your holidays.  

In the midst of the holiday festivities, it can be easy to fall off track, however; when you reach for that second Christmas cookie, REMEMBER your goals and know that you can stay focused and finish 2022 strong! We want to remind you of these 3 tips daily to help you stay on track this Holiday Season:
 

1. Portion Control is key. Be mindful of how much you are eating of everything. Choose a smaller plate or only eat 3/4 of what you out on your plate. 

2. Everything in moderation. Eat slowly and in moderation. Maybe skip the rolls and mashed potatoes, instead choose a sweet potato and turkey, vegetables, and cranberry sauce. Enjoy the flavors of your plate this year, chewing slowing and mindfully.  

3. Move your body as a form of worship over the holidays: Be ready to be flexible, your usual workout time may not work, so try a new time or to fit in your movement somewhere else in your schedule. You can make time to move your strong body this holiday season.

It’s as easy as 1, 2, 3! Your hard work and commitment to whole body health and wellness will pay off! Let's keep our focus! We believe in you!

We are encourage you to set one more GOAL this year.

In addition to your nutrition and exercise goals this month-- set one NEW goal this December:

keep your focus on Jesus.

Amidst the craziness of the holiday season, you can stay focused! Breathe in the goodness of His love and grace for you. You can't control all of your circumstances, but you can believe in the God who loves you unconditionally, and you can keep your focus on Him this season! .
Take time this week to inhale in love, and exhale holiday stress.  Attempt these yoga poses to strengthen your bones and nourish your body.

Lower Back Pain?
Here are some stretches to loosen those tight muscles. Remember to breath intentionally when flowing through these poses. Low back pain can come from tightness in the top of the glutes. Think about it... your leg muscles are some of the biggest muscles on our body and when they are tight, they pull on everything else to compensate. These stretches as well as a foam roller or tennis ball on the top of the hips and glutes can work wonders for your lower back!  

Walnut-Crusted Pork Tenderloin

• 1 pork tenderloin

• 1 Tbsp. paprika

• 1 Tbsp. garlic powder

• 1 Tbsp. onion powder

• 1.5 Tbsp. mustard powder (I used regular mustard because I was out!)

• 1 tsp. pepper

• 1 1/2 tsp. salt

• 1/2 cup walnuts, chopped

Preheat oven to 375 degrees. Wash the pork tenderloin and pat it dry with paper towel. Mix the dry ingredients together (except the walnuts) and then rub all over the tenderloin. Next, cover the pork with the chopped walnuts (save just a few of the walnuts). Lightly spray a baking pan with olive oil spray and then place the tenderloin in the center of the pan and roast for 30 to 35 minutes. All ovens vary, so just check the pork with a meat thermometer to ensure it’s done (145 degrees). Serving suggestions: serve a few slices over a bed of your favorite greens sprinkled with the remaining chopped walnuts. Drizzle with your favorite vinaigrette dressing & enjoy!

Nutrition Consulting

We would love to meet with you 1-1 to discuss your nutrition goals! Email us at transfitathens@gmail.com to set up a nutrition consultation with one of our Nutrition Consutants today! Your consultation will consist of a body comprehensive evaluation and a 1 week meal plan based on your personal nutritional goals!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase! 🌟

Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

Thank you for all that you do by being such an inspiring woman in the community! We are truly stronger together.

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

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

CELEBRATE! A New Transforming Workout You Can Do Anywhere! 💪🏼💗🎉

Sweet friends, 

Each of you has been working so hard this May! You have taken the total transformation May challenge and are achieving your points each day! THANK YOU! We are so proud of you!  Remember May is Exercise is Medicine month! 30 minutes a day 5 times a week can physically change your body and chemically change your brain!  

We are celebrating ALL week in the studio with fun transforming workouts, amazing giveaways, and uplifting encouragement! Please join us to Celebrate Women's Week! Thanks again to our incredible sponsors and friends who donated prizes throughout the week!

We are ending the week with an amazing community Transformer session. lululemon will be in the studio Saturday from 8-11 for a special Mother's Day Trunk Show!  Stop in for a great workout, fun fellowship, healthy treats, and the best new workout apparel! 

 Sign up on the TransFit app under SPECIAL EVENTS! 

Today, we are sharing a perfect at home workout just for you! As May is in full swing and the summer is about to kick off, our schedules can become even more "full" and it may seem harder to find time to workout! We want to encourage you to make the time for a workout. Remember exercise is worship! Whether you are in the studio or doing an at-home workout, we hope that you are challenging yourself to exercise daily! Check out the exercises and video below for an at home workout made just for you! 

Let's commit to giving each hour and each day our best! We believe in you and know you can do it! We would love for you to join us this week for our sessions and giveaways at EVERY session! Sign up for our FREE Mother-Daughter Community Workout on our TRANSFIT APP under SPECIAL EVENTS!

if you’re needing a jumpstart and would like to meet one on one with one of our trainers or nutrition consultant’s please check our schedule here or email us for times that would work best for you. You can email us at transfitathens@gmail.com or book an appointment on the TransFit app under 1-1/ Personal Training. 

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

Blessings, 

Team TransFit 

Happy Easter! 🙌🏼✝️

Happy Easter, friends! 

He is RISEN! Today, we rejoice in a risen Savior! We celebrate the life, death, resurrection, and await the return of Jesus! We are so thankful for each of you and the community we have with TransFit. We want to challenge each of you to remember that exercise is worship!  We are honoring our bodies, a most amazing gift,  through treating our bodies with respect and care.  Enjoy a outdoor walk or even a slow stretch today and give thanks for the gifts you have been given.

 Enjoy today and be intentional with friends and family. Please try some of our healthier Easter recipes! Let's celebrate today because He is RISEN! 

We are excited to see you and help you transform in body, mind, and spirit this week in the TransFit Studio! 

Blessings, 

Team TransFit

How to Come Alive in April- 5 Transformation Tips

Happy April!

April is the perfect time to recharge and come ALIVE! We are encouraging each of you to come alive through this month's challenge- the April Arms Challenge! Challenge yourself daily with the exercises below! Get your family and friends to join you too. This is a great way to tone up your muscles and get in the habit of doing exercises daily. Click on the calendar to get this April challenge started!

---

APRIL TRANSFORMATION:

A- Action. Take action on your health! 

P- Pray. Take time for reflection and be grateful for your blessings! 

R- Renew. Renew your goals! 

I- Ignite. Ignite passion for exercise. Exercise is worship!

L- Love. Love the body you have and give your best! 

5 Transformation Tips

1. Avoid giving restraints toward God. Allow Him to take ACTION and believe that He can and will work in big ways! Invite Him into your month and ask Him to guide you and your goals!

2. Be in PRAYER. Plan your quiet time and lay it out the night or day before! 

3.RENEW your goals. Rewrite your goals. Challenge yourself to set 2 specific goals for the month and set 1 goal for each day and proud around it! 

4. IGNITE a spark in your exercise and workout with a friend! Accountability is such an important part of living transformed!

5.  Believe that God LOVES you! He sees you as a chosen daughter- enough and beloved! 

---

Let's come ALIVE in April! We believe in you! We look forward to seeing you in the studio this month, as we take on the April Arms challenge! If you have any questions, please email us at transfiathens@gmail.com. 

Blessings, 

Team TransFit

On Your Mark, Get Set, RUN!

Happy Friday beautiful friend- we made it! Enjoy and give your best the last day of this beautiful week! Make each and every day count on your journey to total body transformation! Exciting news....next Friday 6 am come join us for our new Free Runners Workout! Please sign up for this session on Mind Body so we know you are coming! We will meet at TransFit parking lot at 6am next Friday! All friends are welcome to join! The TransFit Team wants to help you reach your whole body health goals and getting in extra cardio is always essential! All you need is your running shoes and a smile! 

If you are not a "runner" walking and jogging is just as important for your transformation. Meet below, Lisa Patton, our new TransFit Running Coach and Lisa tells us her Top 10 Reasons to Run below! Come out of your comfort zone and try out this new workout- walkers, joggers, runners, sprinters are all welcome as we encourage & inspire each other to be our best! 

Car                                            Caroline Ward & Lisa Patton

As we dive into summer, I am thrilled to come alongside you in your whole body fitness journey. I have meet many of you at early morning TransFit sessions and look forward to seeing more of your smiling faces during our Runners Workout. I am TransFit’s Running Coach, Lisa Patton, and running is my favorite way to get my cardio!

We are combining running with specific strength exercises that focus on glutes, legs, and core to get the ultimate cardio and strength workout. TransFit’s ideal location allows us the opportunity to take advantage of the UGA track. Our Runners Workout will start at TransFit with a walk/jog to the track. Using body weight strength exercises we will fire up muscles groups needed to be healthy runners. On the track we will get our hearts pumping as we build a strong cardiovascular foundation for our healthy lifestyle. A walk/ jog back to TransFit will cool us down and have us ready for essential stretches. 

Why run for cardio? Here are my top 10 reason’s Running is my FAVORITE CARDIO! 

---

Lisa’s Top 10 Reason’s to RUN! 

Hebrews 12:1-2

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith.”

10. To achieve goals! 

There is a variety of goals to be set for a run; finishing a workout, going farther, going faster, and more. As an added bonus, setting and achieving goals boost your confidence and self esteem!

9. To tone legs and butt! 

Not only is running an awesome heart pumping workout, it also serves as strength training for your legs and booty! When running your lower body carries your entire body weight and with each run your bones and muscles get stronger.

8. You can do it anywhere. 

At the park, in the city, in the neighborhood, or on the beach you can run. If the weather doesn’t allow, hit the treadmill.

7. Running burns serious calories. 

Typically running can burn an estimate of 100 calories per 10 minutes depending on pace. Jogging/Running helps us keep a healthy body weight. After a run be ready to fuel your body with healthy food choices.

6. Running gets you outdoors to enjoy God’s beautiful creation. 

God has giving us such an incredible world to enjoy. Even if your not going to stop and smell the flowers during your cardio workout, you can look around and smile and thank God for His awesome work.

5. Running reduces stress! 

Not that any of us have stress in our lives, but just in case please note: Minutes into your run your brain begins to release hormones that naturally improve your mood, making you calmer and more relaxed....YES, PLEASE.

4. Running can be family time. 

Your run can include the kids biking beside you or a chat with your husband about weekend plans. A run can look like a fun game of chase with the entire family. When its race time the family can be there cheering you on or running beside you.

3. Running is SOCIAL! 

It is amazing how much better you feel after a run with your friends. It’s a time to encourage each other, sometimes vent, and then encourage again. It’s a recipe swap and family activity planning. It’s also a chance to get to know someone new and make friendships that will always share a special bond.

2. Alone time. 

I know I just raved about running being fun with family and friends, but sometimes it also a time to be alone. A time to clear your mind, to be quiet, to think, to daydream, to pray, to listen.

AND MY NUMBER 1 REASON TO RUN... 

1. WORSHIP! 

God has giving us such amazing gifts; our bodies, our friends, our health, our minds, our world, our family. These are just a few of the things we are reminded of and can praise Him for on a run! 

“You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous” Psalm 139:13-14

---

We would love to see you at our next running session! In addition to the running session, you can get your whole family involved in running! Try our new ebook- Kids Couch to 5K. This ebook features a couch to 5K program, runner's workouts, healthy snacks and recipes, and more! You can purchase the ebook online at the TransFit Athens shop. Email us at transfitathens@gmail.com if you have any questions! 

---

Enjoy your weekend! Remember the June goals you have set! 

Try the runner's workout this weekend! Let us know how we can help you! We can't wait to see you in studio or on the track next week! 

Blessings,

Team TransFit