Live TransFormed Bible Study Starts Next Thursday!

Happy Thursday friends! 
Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

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When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. We will begin next Thursday, February 2nd. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.comfor more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit

Totally Transform Your Arms! 5 best arm exercises to strengthen your arms!

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 30 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders, but your total upper body strength.

The verse in Psalms reminds us to keep our bodies strong and able to serve.  "He trains my arms for battle, so my arms can bend a bow of bronze" Psalms 18:34

This TransForm Your ARMS workout would also be helpful to those participating in the July Push-up Challenge! Stronger upper body strength will help to increase the number of push-ups that you're able to do! Remember that the friend able to  show the most improvement in the number of push-ups by the end of July will receive one FREE session!

Can't wait to see the improvement in all of you! Good luck!  I would love to hear your favorite arm exercise!

Blessings,

Caroline

How to find True Freedom- body.mind. & spirit

July has officially arrived and the theme for this month is Freedom in Him! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in him. Nurture this hope by getting encouragement from friends and family and making time for prayer and mediation.

Isaiah 26:3 says "You, Lord, give true peace and freedom to those who depend on you-when they trust in you."

Let's find true freedom in Him and honor God in our bodies!

This July I would like to challenge all friends to a July push-up challenge! I would love to help you build arm and core strength, and we're doing that with a contest! This week take a video or picture  of how many push ups you can do in one minute, practice your pushups and maintain consistency throughout the month of July, and retest your one minute pushup challenge the last week of July. The freind able to show the most improvement in arm strength and  do more push ups than at the beginning of the month will receive a free session! Post videos of before and after videos on Instagram and tag @TransFitAthens to qualify and a chance to be featured on the TransFit Instagram page!  Good Luck!

Can't wait to your progress with increasing arm and core strength by doing   push-ups this month while you find Freedom in Him!

Blessings,

Caroline

Power Up with this Plyometrics Workout!

Happy Monday everyone!

This June Transfit wants to light a fire in you, and this plyometric workout is just the way to begin the flame. Plyometrics used to be called "jump training" when it emerged back in the 1980s. It mimics fun activities kids do, like jumping on the trampoline, playing hopscotch, and skipping, and is a high impact workout that boosts muscle power, strength, power, and agility.  If you aren't already in shape you may want to start slow with this exercise. Plyometrics can help people to train for any activity which involves explosive movement, including basketball, volleyball, running and football. Just in case consistency is an issue for you this summer this plyometrics workout can be done less frequently and still deliver powerful results! Plyometrics are also great for summer months and vacations because it can be done with little to no equipment! All you need is a sturdy bench or step!

Check out pics of Kaitlyn and I demonstrating some explosive moves from this workout while kitten sitting our lovable new kittens!

Think you're up for the challenge? Here is a regimen for the whole workout! For best results the plyometric workout should be done 2 times a week, always add in strength training, and steady cardio on additional days!

Hope this workout is effective for you! With determination and perseverance you'll be sure to see results in no time!

Blessings,

Caroline

Turn Up the Heat: Light a Fire this June in YOU!

Time to turn up the heat! In the TransFit Studio, your homes or vacation destinations! I love the theme for the month of June! Turn Up the Heat- Light a Fire in Me!!!  My prayer for each of you this month is that we have a flame of passion for whole body health! Enjoying exercise, eating nutritious foods, drinking water and staying focused on what really matters in this life . I know many of you are in and out of town the next two months but try to get in 2 strength workouts, and 3-4 cardio workouts each week. I have many workouts posted on the blog you can do! www.transfitblog.com

Please message me if you are in town and would like extra workouts in the TransFit studio! I am excited to see you this week as we light a fire- body.mind.spirit!

TRANSFIT SUMMER SCHEDULE 

TUESDAY, WEDNESDAY, THURSDAY

6am

8:30am

9:30am (TransFormers)

10:30am

11:30am

or by appointment

Summer Packages are a great way to stay committed to your health- you can start a package at anytime!

TRANSFIT SUMMER FITNESS PACKAGES

Looking to jump-start your body, mind, & spirit for a successful Summer 2015??? The TransFit packages will provide you a healthy all- inclusive approach to help you achieve your fitness goals! The packages will get you on the right track to make 2015 the best year yet!

COMMITT TO YOUR HEALTH PACKAGE

3 month commitment 3-Once-a- month- 25 minute consultations with body composition (body fat % & measurements)

TransFit Advanced Fitness Guide Binder

 4 weeks healthy meal plans & recipes 3 month exercise plan 2015 Spring/Summer Goal Sheet

Accountability Chart

Once a week at home checkin’s & accountability via email

Weekly Phone/Email Support

$95/ per month

Will be emailed directly to you in PDF format

ADVANCE YOUR FITNESS PACKAGE

3 month commitment

All of the above PLUS -  8 at home workouts per month (2 per week)

$115/ per month

MAXIMIZE YOUR FITNESS PACKAGE

All of the above PLUS - 2 Transformer in studio workout sessions

$215/ per month

Weekly Healthy Family Meal Planning

$40/month

Email TransFitAthens@gmail.com to sign up

Blessings, Caroline

​For our God is a consuming Fire.... Hebrews 12:29​

How to have a healthy, joy-filled Easter!

As a child, I always loved Easter. I loved the egg hunts and the Easter baskets, but most of all I loved being able to do these things with my family. As I grew up, I noticed that in stores Easter started seeming less about our risen Savior and more about gifts, prizes, and candy. I could walk down the grocery aisles and see shelf after shelf of sweet tarts and chocolate bunnies. These bunnies always seem so promising on the outside but are hollow inside, much like Easter is becoming to many families. This Easter I challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! Praise!

"It is not good to eat much honey, nor is it glorious to seek one's own glory" Proverbs 25:27

There are so many ways to make Easter a healthy, fun day for your family!

1. Having an Easter egg hunt? Fill the eggs with small toys like army men or bouncy balls, sea shells, stickers, temporary tattoos, secret notes, or any coins you may have lying around the house.
2. Can't decide what to put in an Easter basket? Make a fun theme for each of your kids and fill the basket with items accordingly. If your child's spring break is after Easter, try a beach basket filled with toys for the sand and a towel. If your child loves making art, like my Lyla does, fill their basket with coloring books, markers, stickers, etc. If your child likes getting their hands dirty, include some flower pots and seeds in their basket. If you've got a sports fan on your hands, toss in a football and then get some practice in the backyard later.
3. Need some cute snack ideas? Try the following recipes!

   

   Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.

   

   Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.

   

Slice sweet potatoes length wise, then use a bunny cookie cutter to cut out shapes. Toss in olive oil, sea salt, and freshly ground pepper. Bake for 15 minutes in a 415 degree oven.

Above all remember to give thanks to God for a wonderful day spent with family, friends, food, and love.

"So, whether you eat or drink, or whatever you do, do all to the glory of God" Corinthians 10:31

Blessings,

Caroline

December Client Spotlight: Leah Hobbs

Holiday Extravaganza is well underway and we have over $1,100 in the bucket this year! That's a lot of cash on the line, and it will take a lot of willpower if you want to take home one of the prizes! Our first prize, an awesome gift certificate to Lululemon has just been presented to Leah Hobbs for completing the lemon water challenge! Keep striving for success and keep up with the Holiday Extravaganza for more holiday challenges and more chances to win!

Leah Hobbs has had some amazing willpower these past few months as she has avoided fried foods, sodas and she has exercised daily! Leah has been a client and friend since she moved to Athens over 3 years ago. She has set new goals monthly and she has achieved them!  Recently, Leah has really focused on getting her family eating right and staying active! Hard work does pay off, Leah, and I am so proud of you! Please read Leah's awesome story below-

I hope she will inspire YOU to reach new heights this holiday season!

In her own words...

"I began my journey with Caroline 3 years ago…. Wow!

I knew that I had to find a place to exercise that would hold me accountable, push me and encourage me.  Working out at home was not going so well; I would find other things to do other than exercise.

      It has been a great journey…..the consistency of working out has not only made me feel stronger but has also motivated me to do other things.  I love strength training….two of my favorite exercises are dead lifts and chest press.  I have a love/hate relationship with Cardio, but I am working on that as I try to walk on days that I am not in the studio.  I ran my first half marathon last December.  It was a huge accomplishment crossing the finish line and I was so excited that I was not the last person to finish the race.  I learned to NEVER say …. NEVER.  I workout 3 times a week with Caroline and I walk or jog on 2 other days.

     This last year I have been making some nutritional changes.  Drinking lots and lots of lemon water, making better choices in foods and planning ahead.  These past 6 weeks I decided to give up my Zaxby’s fried chicken fingers and my sweet tea…. a true Southerner.  I don’t miss it at all.  I have been eating lots of protein, fruits and vegetables.   I feel better, have more energy and because of my decisions I am seeing positive results in my body. 

    And so I am excited about continuing my journey to a healthy lifestyle"

Energy Balls

• 1 cup oatmeal
• ½ cup peanut butter
• 1 cup coconut flakes
• 1/3 cup of honey
• ½ cup flaxseed
• 1 tsp vanilla

Directions: Mix ingredients in a bowl and shape into 1 inch balls. Refrigerate until firm, then enjoy!

Blessings,

Caroline

Drawing Strength from Philippians 4:8

Throughout October, we have focused on Philippians 4:8, which says: “Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable— if anything is excellent or praiseworthy— think about such things.” I emphasize this verse because I have been reading The 4:8 Principle and exploring the power of positive thinking in my life. I hope you will draw strength from this verse as we move into the business of the holiday season. I hope this inspires you to remember your blessings and triumphs, especially on difficult days. I wanted to share this excerpt from The Daniel Plan, which I read today. It is a good reminder of how important our thoughts are when trying to live a healthy lifestyle.

“But there’s a better option: Change your autopilot. The same is true with your health habits. To make a lasting change, you must change how you think. Behind everything you do — even your unhealthy habits — is a thought that keeps you from getting healthy. So, friends, I challenge you to change your mindset today!
Tell yourself TODAY is the day I am going to live a healthy lifestyle! I challenge you to stop making excuses and start making progress towards reaching your goals! ”

— Rick Warren

Be careful how you think; your life is shaped by your thoughts. Proverbs 4:23

If the first step is changing our autopilots, we must reflect on our daily habits. Do you typically reach for a soda during lunch? For a week, try reaching for water or green tea instead. At first, it may be difficult, but the more you repeat this action, the more ingrained it will become in your mind until it becomes a habit.

Changing our habits is essential, but sustaining changes without changing our thoughts isn't easy. Instead of focusing on what you are cutting out, consider the positives of your new choices. Think about the fantastic foods you CAN eat! Eating a healthy, well-balanced meal gives us so much energy and focus during the day, and the long-term health benefits are a plus, too! Exercising regularly gives us a little endorphin boost to aid in positive thinking and gives our bodies extra protection as we age. You could even meet new friends who also share your passions.

It is important to remember that this is not a solo journey, and you do not have to walk it alone. Commit with your family to eat healthier and set yourself up for success by keeping healthy choices at home. Try a new class at the gym with a friend or join a fitness group to meet new friends who will hold you accountable. Encourage and invite other friends to meet up for an activity outside, like a walk, instead of meeting for coffee.

As always, I want to support you in your fitness journey. I am ready to help with nutrition, meal planning, personal training, and accountability. I recently became a Certified Newton Running Coach and can't wait to help you achieve your goals. Whether you are an avid runner or looking to run your first 5k, I am ready to support you. Please email me at transfitathens@gmail.com for inquiries. Sending you all positive thoughts this week!

Blessings,

Caroline

May Client Spotlight: Luci Furlow

Exercise is medicine is the theme for May! Last week I posted on gardening as a great form of exercise and the May client spotlight, Luci Furlow, is a perfect example of living a healthy active lifestyle and Luci loves to garden!   Luci & her husband, Mack own Seasonal Color Greenhouses in Athens.  Luci  is not only an amazing gardener but she is an devoted mother, wife,  and friend!  Luci started working out at TransFit over nine months ago and has amazed me with all that she has accomplished in such a short time! What I love about Luci is her quiet, yet very determined, hard-working spirit! Her attitude inspires all those who are around her daily!  When Luci puts her mind to a task: watch out world--- anything is possible! Congratulations Luci for reaching a personal goal this year and for committing to living a healthy family lifestyle. Can't wait to see what the future hold for you!!!

In Lucy's words...

I have always found time to exercise since I was a teenager - I enjoy walking and  doing strength and cardio fitness classes.  My husband, Mack, won a free TransFit session at a charity raffle, and he was so happy to give it to me. Caroline has really opened my eyes to taking care of this body that God has created just for me - be it healthier eating, making the time for exercise, or knowing when to rest. I am grateful for the many gifts God has given me, and I want to be a good steward of those gifts - including my health and the health of my family!

Exercise is great for my physical AND mental well-being. I attend a weekly Transformer class, and I leave feeling strong and ready to tackle the rest of my day! Caroline is such a positive, caring and encouraging person, and she makes every minute count when you are with her. On other days I will run, walk, or strength train using an at-home workout. I feel so much better if I get in 5 days of exercise in each week. Finding the time can be challenging when those busy weeks come up, but I just schedule it on my daily to-do list like it's any other item to check off. Fortunately, my work is fairly active - Mack and I own Seasonal Color Greenhouses, a plant nursery here in Athens. I have many days during our busiest seasons where I am planting containers for residential clients for a few hours each weekday.

In April, I ran a half-marathon in Nashville - which is something I said I would never be able to do. I trained for 16 weeks - very slow and steady - and when I crossed the finish line, I was beside myself and even cried! Mack did the full marathon, and we were happy to have those accomplishments to celebrate. It was such a fun trip to get away with family and friends to run a great race in a cool city - and then go out and enjoy ourselves!

As far as my goals that I am currently working on, healthy eating has to be at the top. I am much more aware of the food and drink I take in when I write it down each day. My eating habits have certainly improved over the last 6 months. I really do feel better when I eat well and drink plenty of water! Planning meals is another great way to ensure I am getting in "good for me" food. The busy weeks do catch up with me, and I won't eat as well as I should - and I can feel the difference.

It doesn't happen every night, but our family likes to gather for "family dinner" often. I enjoy cooking supper to wind down the end of the work and school day - and sitting down to eat with our family of 4 is sometimes the best part of my day! One of our favorite family dinners (super fast, budget-friendly, and everyone will eat it!) is Spaghetti! I serve it with spinach salad (add in whatever veggies you have on hand - carrots, tomatoes, avocados, etc. - and dress with a fresh vinaigrette)! Enjoy!

Family Night Spaghetti 

Serves 6 (easy to double and freeze)

• 12 oz. whole wheat spaghetti noodles
• 3/4 lb. ground sirloin (or venison)
• 1 c. chopped onion
• 2 garlic cloves, minced
• 3/4 c. dry red wine
• 1 26 oz. jar of pasta sauce (with no added sugar or cheese)
• 2/3 c. milk (I use skim)
• 1/2 t salt
• 1/4 t pepper
• Grated parmesan cheese (optional)

Brown meat over medium-high heat. Drain meat, if necessary. Add onion & garlic, and saute for 3 minutes. Add wine, and cook for 3 minutes. Add sauce, and bring to a boil. Reduce heat to low and simmer. (Cook noodles while it simmers.) Stir milk into sauce, and simmer another 2 minutes. Serve sauce over pasta. Sprinkle with parmesan cheese, if desired.