Healthy Halloween Tricks & Treats!

It's almost that time of the year again- Halloween! The fun holiday allows our kiddos to run around in their precious costumes, buzz with the excitement of all the creative outfits & play makeup  and eat a little too much candy they will be getting later in the evening. With all that sugar coming in the door, it can be easy to allow ourselves to slip and fall into consuming much more than we intended! But, let's shift our mindsets to the positive: Halloween does not have to be so bad after all! 

Allow the kids to have a few pieces of their FAVORITE candy in the pile. This could be a good activity to do with them- have them lay out all of their candy and organize it into their favorites, counting, sorting,  and even make a game of letting them trade each other for their favorites. Then, allow them to pick a few of favorites to eat then. Donate your candy to the local food bank, or bring to TransFit and we will share with our friends at the Mercy Health Center. Reminding our families and ourselves that we should do all things in moderation. Moderation and portion control is an important lesson to learn as a child and even as an adult. All things should be done in moderation. 

Here are some fun Halloween Healthy recipes to try this week and weekend with your family! 

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Lyla enjoyed making the jack-o-lantern face while I blended the smoothie! Crafts and healthy afternoon snack! Check!

Jack-O-Lantern Smoothie

Ingredients:

• 1 cup almond milk
• 1 cup frozen peaches
• 1/2 cup pumpkin purée
• Handful of carrots
• 1 serving vanilla protein power or Greek yogurt
• 1/2 frozen banana 
• 1tbs flax seed
• Crushed ice
• Honey to taste 

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Pumpkin Protein Muffins

Ingredients (makes about a dozen) 

• 1 cup whole white wheat flour
• ½ cup  or 2 scoops of protein powder (unflavored or vanilla) 
• 1 cup pumpkin puree
•  ⅓ cup vegetable oil or coconut oil
• 2 whole eggs or 4 egg whites
•  1 teaspoon pumpkin-pie spice (ginger, nutmeg and cinnamon mixed together) 
• 1 cup brown sugar 
• 1 teaspoon baking soda
•  1 teaspoon baking powder
•  ½ teaspoon salt
•  1 teaspoon cinnamon
•  2 tablespoons rolled oats

Directions:

Preheat the oven to 350°F , and place a rack in the center. Put liners in muffin cups. Combine flour, protein powder, baking soda and baking powder in a bowl. In another bowl whisk together pumpkin puree, oil, eggs, pumpkin pie spice, sugar, and salt until smooth, then whisk in flour mixture until just combined. Stir together cinnamon and rolled oats in a small cup. Divide batter among muffin cups (each should be about three-fourths full).

Then sprinkle tops with cinnamon-oats mixture.

Bake until puffed and golden brown and wooden pick or skewer inserted into the center of a muffin comes out clean, 25 to 30 minutes.

Cool in pan on a rack five minutes, then transfer muffins from pan to rack and cool to warm or room temperature.

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Monster Mouths

Ingredients:

• Apples
• Lemon Juice
• Peanut butter
• Almonds, peeled

Directions:

1. Slice the apples into pieces that look like lips (just a standard slice will work).
2. Place the sliced apples in a bowl or lemon water for about 10-15 minutes so they don't brown.
3. Heavily spread peanut butter on the tops of each apple slice.
4. Stick the "teeth" into the peanut butter of one apple slice.
5. Place an apple slice without teeth on top

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Frightening Fruits

Ingredients:

• Bananas
• Chocolate chips
• Clementines
• Celery

Directions:

For the ghosts, take each banana and slice in half. Add a chocolate chip for the mouth. If you have mini chocolate chips use these for the eyes, and if not slice a regular sized chocolate chip in half. For the pumpkins, peel each clementine, making sure to keep the segments together. Cut small pieces of celery and use these as stems.

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As Halloween approaches and October comes to a quick end, let's keep in mind our October goals. We hope that you have joined us for the October challenge. Bring in your calendars next week or send us a picture if you have completed the daily challenge. We will enter each of your names in a drawing and announce the winner next week! Thank you for all of your hard work and dedication this month! We are so proud of each of you! Hope to see you in the studio soon! 

Blessings, 

Team TransFit 

TransFit Middle School Girls!

Hi sweet friend! We hope you are off to a strong start this August and are focusing on your goals you have set for this month. Goals are so important and can be used in all areas of life, including faith, friends, family, and fitness. We are excited to give you the opportunity to help middle school girls set goals and gain strength in body, mind, and spirit at TransFit Athens!  The 55 MINUTE training session for girls will help them to love their bodies and to empower them to feel confident, beautiful, and strong! 

Our first middle school session will begin August 15- September 23. The six week session will meet twice a week, on Mondays and Wednesdays from 4:30-5:30 PM. We will teach the girls about whole body health through mind, body, and spirit. We will focus on learning how to correctly perform exercises, the importance of nutrition, and how to feel your best on the inside and outside!  The sessions will allow the girls to work hard, laugh, sweat and finish with a time of stretching and inspiration in the 55 minute full body session.

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Here is a brief outline of the topics to be discussed during the workouts each week! 

  Week 1:

Theme: Your life is a gift!

Discussion: How can you honor your body?

Through exercise, nutrition, and rest.

Set goals

Week 2:

Theme: Power of Positive Thinking/ Encouragement

Verse: Philippians 4:8

Discussion: What you think is how you act. How can you encourage others?

Try a 1 day no negative words challenge!

Importance of breathing & relaxation

Week 3:

Theme: You are strong. Have confidence!

Female Speaker from UGA College Sports Team

Verse: Ephesians 6:10 Be strong in the Lord….

Discussion: How can you be strong?

Best strength exercises for specific sports.

Week 4:

Theme: Commitment/Nutrition

Don’t compare your self to others

Discussion: You are what you eat. Healthy snacks.

Set specific nutrition goals for week ahead

Week 5:

Theme: Perseverance/Discipline/Trials

Verse: James 2:4 Consider it pure joy when you face trials…

Discussion:  We have to know that everything happens for a reason in His perfect timing. When have you had a trial or something bad happen? What would you do differently next time?

Week 6:

Theme: Endurance

Verse: Hebrew 12:1 Run the race with endurance….

Discussion: Never give up on your goals. Review goals and discuss never giving up on your goals- set new ones for future! How can you live transformed each day?

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Partner exercises for our middle school girls! 

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If you or someone you know is interested, please have them sign up at transfitathens.com or on our our new TransFit app! You can purchase the full package, allowing her to come twice a week for the session or you can purchase the half package, allowing her to come once a week for the session! 

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We are extremely excited about this opportunity to extend our TransFit community to all generations of women and look forward teaching them about whole body health! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

FREE Back to School Meal Plan & Healthy Kitchen Tips

Hey, sweet friends!! What an awesome start to August this week in the studio! We are so excited about the goals you have shared with our team and can’t wait to see you reach them — one meal, one workout at a time!

A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are also ready to get back into our routine of healthy lunches and dinners! Just the thought of planning out meals might seem overwhelming to you. That’s why we’re going to help you jump back into this school year one step ahead!

TransFit Nutrition Consultant, Katie Woodall is sharing a full week’s meal plan with you (below - for FREE) so your meals and workouts are already planned out for you and your family! Wahoo! A week’s worth of family-friendly meals with recipes are laid out for you to help make this transition back to school a smooth one! We’re even giving you a shopping list so you can breeze your way through the grocery aisles!

Included are simple breakfasts your whole family can enjoy, and we’re recommending healthy mason jar salads for your lunches this week! Since your lunches are all planned out, you’re probably wondering what your kids will eat for lunch. We want to help you with that, too.

A new school year is a great time to get your kids to try some new healthy foods! But let’s not get crazy — remember we have to ease them into it, right? Let’s be real. Most kids could eat a peanut butter and jelly sandwich every single day (or is that just mine?)

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Pack foods your kids will eat! 

Sure we’d love it if all our kids would eat carrots, broccoli, sliced turkey and edamame. But let’s face it, not all kids will eat this and they need nourishment for school and after-school activities! Pack them a variety of foods so they have choices and be sure to include a couple items they already like.

We talk in the studio a lot about fueling our bodies for our workouts. Our kids need that fuel, too, so they can perform their best at school!

Let your kids pack their lunch. 

From kindergarten to 12th grade, each kiddo can help even if it’s a small task! Find a way they can be a part of choosing healthy foods for their lunchbox and feeling like it was “their idea.” 

Make it fun!

 Use bright or seasonal muffin cups to separate foods. Add toothpicks or make mini fruit kabobs. Send along a sweet card or note to make them smile! My kids love a funny joke, so I buy a couple books with tear-out lunchbox jokes, and I send one each day with a simple, “I love you!”

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What to pack!

1. Protein.

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butters (great for dipping, too), beans, hummus or hard-boiled eggs.

2. Whole grains.

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

3. Colorful fruits and vegetables.

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

4. Sweet and salty snacks.

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

5. Hydration.

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars.

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Use this lunchbox prep time as a chance to connect with your children! Take time to ask them about school or their friendships. Encourage them, and of course, use this opportunity to talk about why we choose healthy, nutritious foods!

And remember, you’re setting an example for your family! These little ones are watching you — taking a little extra time to prepare your salads for the week can be a way of showing your family that you’re honoring your body with healthy foods at lunchtime, too!

Reflect on our verse for this week: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to this family meal plan and planning out healthy lunches for your family. We believe in YOU!

Blessings, 

Team TransFit

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CLICK the image to download the app! 

5 Tips to get your kids back on track for a healthy New Year!

Hey sweet friends!

Many of you, like me, sent your sweet little muffins back to school this week after a wonderful holiday season with them! For many of us, the holiday season is a time full of Christmas cookies, desserts and LOTS of sugar! With all the yummy treats, we also tend to move and exercise much less during the holidays! While the time of rest is much needed, now is time to get our families back on track as school and work start back again. We have started the January Jump Start here in the TransFit studio, but  I wanted to take the time to offer some advice on jump-starting the New Year for your sweet little ones! Teaching them about the importance of nutrition and exercise from a young age will make a lasting impression on them as they grow up, and lead them on the right path in having their best  life! To start this week and month, here are 5 ways you can begin to help your children choose health and see that fit is FUN! I hope you enjoy these tips, recipes and our printable TransFit Kids "Fit is Fun food Journal"!

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5 Tips to get your family on track with whole body health:

1. Plan Ahead - Whether you're eating on-the-run or running out to eat, you can find healthy food for the kids (and yourself) if you make advance plans. Meal plan and prep for the week! Get your kids involved and let them plan to have some of their favorite recipes this week! Maybe let them try helping you make some of these dishes too! Find a few great kid-approved recipes below they will want to plan in every week!

2. Make time for breakfast - Give your family a good start with the most important meal of the day. Breakfast helps boost concentration in the boardroom or classroom, may aid in maintaining a healthy weight, and provides the energy needed for morning activities. Try a quick smoothie, healthy cereal, Kind bar or energy bites! Get ready the night before! Set out bowls, spoons, and cereal boxes. Or put out plates and forks, then whip up a few eggs first thing in the morning. If you're in a rush, take something with you! Toss pre-sliced fruit and cheese into a plastic container, top a toasted bagel with peanut butter, or blend up a fruit smoothie.

3. Keep Quick and/or Car-Friendly Snacks on hand - Pack healthy snacks for after school that kids can manage themselves, including shelf-stable foods and fresh foods (pack a cooler if you have the time). Kid-friendly, healthy foods can include:

• Fresh, easy-to-eat produce like apples, bananas, grapes
• Dried fruit such as cranberries, raisins, apricots, apples, and pineapple
• Trail Mix with nuts, dried fruit, and whole grain cereal
• Whole-grain crackers with peanut/almond/sun butter
• Low-Sugar granola bars
• Turkey and cheese roll ups
• Single serving yogurt
• Cheese sticks or wedges
• Ready to eat veggies with hummus

4. Eat out smarter - Find restaurants that serve healthier options for kids by knowing where you're going before you get there. Focus on places with healthy options like locally-owned restaurants, spots with salad bars , and fresh seafood restaurants. Luckily, many places now offer healthy swaps in kids meals such as fruit in place of fries, water in place of soda, and grilled nuggets instead of fried. 

5. Get the kids involved in your health journey - Your little ones are always watching you to see what you do. If they see you making healthy choices and doing it with excitement and joy, they will want to too! You- being a good role model for your children  is the best teacher of whole body health.

It may sound obvious, but kids need to be taught about eating right. It's not necessarily obvious why an apple is a better snack than a candy bar, so talk kindly with your kids about nutrition. Discuss subjects like why some foods are part of everyday healthy eating, and why other foods are a special treat.Teach kids where their food comes from with a visit to a local farm or farmer's market. Show them how to read and follow a recipe. Help your kids plant and tend a garden, then teach them to prepare the food they've grown. Show your children how to read nutrition labels, how to compare prepackaged foods in the supermarket, and how to shop. Us momma know it is not always easy to change your children's diet and win kids over to healthier foods. But it comes with a great bonus: once they're eating right, it's likely that you are, too! A few favorite recipes below and page on healthy lunches!

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Strawberry Love Smoothie

• 1 cup almond milk 1⁄2 frozen banana
• 1 cup frozen strawberries
• 1 cup Greek yogurt or 1 serving vanilla protien powder 1 tbsp ground flax seed
• **1 tsp maple syrup or stevia drops (optional)
• 1 cup crushed ice
• (top fresh strawberries and unsweetened coconut flakes)

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No Bake Energy Balls

• 1 cup oatmeal (I put this in the blender 1st)
• 1/2 cup peanut butter (or other favorite nut butter or sun butter)
• 1/3 cup honey
• 1 cup coconut flakes
• 1/2 cup ground flaxseed (GO FIBER!)
• 1⁄2 cup chocolate chips (optional) 1 tsp vanilla

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1′′ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.

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Get your kids excited about their health! Make it like a game! Print off this sheet and hang it up somewhere where your kids can plan out and track their meals, fruits, veggies, water and exercise! Sit down with them at the beginning of the week and get ready to have your best week yet! They will love getting to plan their week out and it will be a great habit to get them into early!! 

Send pictures of your recipes, filled out sheets and fun times to transfitathens@gmail.com we would love to see! If you post them tag us @transfitathens!! If you want the pdf version of this chart, email us and we will be glad to send you one! Have a wonderful, healthy week with your sweet kids this week! 

Blessings,

Caroline

Kids get active! Family Couch to 5k Program!

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Summer is a great time to be outside -running for fun, or training for a race. I love talking with mothers who are doing both, and they tell me how much their kids want to run with them. It's always a great idea to get your child to start a healthy habit, but we need to be cautious about the right way to do so. Just because children seem hyperactive and energetic, doesn't mean they'll be ready to run a few miles right off the bat! Kids need a plan, just as adults do, and they need incentives along the way. Download the chart below for a Kids Couch to 5k Program. This program is designed to gradually build up endurance through 10 stages until they are ready to run for 30 minutes straight! Add in games like a scavenger hunt,capture the flag, or dodge ball as fun running games! Start this program with your kids for some fun family bonding, and you may even spark a passion for a lifetime of running on the way!

kids couch to 5k

Even though this program is designed for children, it can be used by anyone to train for a 5k. If you find it hard to start the regimen by yourself or with your children Transfit offers customized running plans for people of all ages and levels- we love walkers too!!!

Please email me at transfitathens@gmail.com if you would like to discuss a customized running program or visit http://www.transfitathens.com/running.html

Remember to stay hydrated and to stretch with any physical activity for best results!

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Happy running,

Caroline

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

Supercharged High Protein Snacks!

On this first Monday of July, let's try to make the 2nd half of 2015 be your best! Today, let's focus on being thankful for the body that we have and set new goals to ensure we are treating our body with care and respect!

                                   "So whatever you eat or drink or whatever you do,                                                               do it all for the glory of God."    1 Corinthians 10:31

One new goal could be to increase the amount of high quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits, or should be consumed as a snack during the day to fight cravings and help manage weight. Below are some of my favorite snacks that are high in protein, many of which can be eaten on the go during a busy day.

• 1 cheese stick- 8g
• 4 oz of low fat cottage cheese- 14g
• 1 hard boiled egg- 8g
• 1 cup fat free Greek yogurt- 20g
• 1 cup cooked Edamame- 17g
• 1/2 cup chickpeas- 18g
• 1/2 cup black beans- 20g
• 1/2 cup cashews- 16g
• 3 oz of tuna- 25g
• 2 tbsp of peanut butter- 8g

 Try out these great high protein snacks  and start your healthy lifestyle with a delicious, higher protein nutrition plan!

Chillin’ Cherry Smoothie or Popsicle

Serves 2

·        1 cup coconut or unsweetened vanilla almond milk

·        1 cup plain Greek yogurt or 1 serving vanilla protein powder

·        1 frozen banana

·        1 cup frozen cherries

·        ½ cup frozen zucchini (peeled & chopped in 1 inch cubes)

·        1 tbsp. flax-seed

·        1 tsp. honey or stevia (if needed)

·        ½ cup crushed ice

Blend until smooth – if leftovers put the smoothie mixture in a popsicle mold for a high protein, nutritious snack or treat!

TransFit Super Charged Trail Mix

 1 Cup lightly salted Almonds

 1 Cup lightly salted Walnuts

 1 Cup lightly salted Cashews

 1 Cup dried cranberries or blueberries or gogi berries

½ Cup dark chocolate chips

1 tsp sea salt

 1 tsp cinnamon

You can always toast the nuts in the oven 450 for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place ¼ cup into snack bags and keep in your snack basket!

Homemade protein bar 

Ingredients: 2 & 1/2 cups whole grain oats 1/2 cup natural creamy peanut butter 4 scoops vanilla protein powder 1/2 cup unsweetened almond milk 1 tsp pure vanilla extract 1 tsp cinnamon

Directions: 1. Line a 8×8 dish with wax paper 2. Mix all ingredients by hand 3. Press mixture down into dish, using a spatula to flatten 4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

If you need assistance with healthy meal plans please email me at transfitathens@gmail.com!

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

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​

Stop Sugar Cravings- TODAY!

The holiday season is often a time when sugary foods and drinks fill the tables. However, having something sweet with every meal can often leave you feeling bloated, tired, and craving more sugar. Furthermore, over-consuming sugary foods adds unnecessary calories to your diet and can hold you back from reaching your fitness goals. Don't let anything stop you from reaching your goals this season! We need many winners for the Holiday Extravaganza! Follow these tips to help stay on track for the holidays.

1. Reach for fruit. Keep fruit handy instead of reaching for sugary snacks. Fruit gives you the benefit of fiber and nutrients, along with a little bit of that sweetness you're craving.
2. Eat regularly. Eating every 3 to 5 hours can help keep your blood sugar stable and keep you from reaching for fatty foods when you get hungry. Choose protein and fiber rich foods to feel fuller for longer.
3. Plan out meals. Oftentimes we reach for unhealthy foods because they are quick and convenient. Plan out your meals in advance so you're not tempted to do this, and focus on only buying the foods you need for these meals at the store. Let me know if I can help with your family meal planning! email transfitathens@gmail.com
4. Get up and go. Craving sugary snacks while bored or stressed out is very common. Take a break from whatever you're doing and take a quick walk to get moving. Exercising will release endorphins which will reduce stress, helping you fight those cravings.
5. Mix in something sweet with a meal or snack. Throw some fruit in your salad, or mix some dark chocolate chips in with your trail mix to fulfill your sugar cravings without over-consuming.

One of my family's favorite salad's this time of year is this Walnut & Pear Salad! Beautiful for the Christmas season this salad has everything you need to stop sugar cravings!

Walnut & Pear Salad

Prep time:  5 mins

Ingredients:

• 2 cups Arugula or spinach
• 1 oz creamy gorgonzola or goat cheese
• ¼ cup  walnuts
• 1 Bartlett pear, ripe
• ¼ cup pomegranate seeds
• ⅓ c olive oil
• ⅓ c white wine vinegar
• ½ tsp minced garlic
• pepper

Instructions: In a jar with an airtight lid, shake the second set of ingredients. Toss with greens & top with cheese, walnuts,  ripe pear & pomegranate.  Toasting walnut also brings out such a rich flavor!

For these busy holiday nights this season, I love to cook "one dish wonders". The following hummus crusted chicken has roasted vegetables accented by a hint of lemon, and is baked in the oven in one dish. Best of all, my kids love it just as much as I do!

Hummus Crusted Chicken with Roasted Vegetables

 Ingredients:

• 4 boneless, skinless chicken breasts
• salt and pepper
• 1 zucchini, chopped
• 1 yellow squash, chopped
• 1 medium onion, chopped
• 1 cup carrots, chopped
• 1 cup hummus, homemade or store-bought
• 1 tbsp. olive oil
• 1 tsp crushed garlic
• 1 lemons
• 1 tsp. paprika

Instructions:

1. Preheat oven to 450 degrees. Prepare one large baking dish with cooking spray.
2. Season the chicken breasts with generous pinches of salt and pepper.
3. In a large bowl, toss the zucchini, squash, carrots  and onion with olive oil and garlic until evenly coated. Season with salt and pepper.
4. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with paprika.
5. Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately with whole wheat cous cous or brown rice.

Blessings,

Caroline

Fall In Love With Running- The Ultimate Runner's Workout!

Fall is an amazing time of the year for running or brisk walking. The early start of the day is now bright for morning runs. Thankfully, here in Georgia, the afternoons are still warm and sunny, making quick lunchtime runs or brisk walks a treat!

Fall is also the season for a lot of races, from 5ks to marathons, and it's the perfect time to start training for spring races. While training for running races, it's easy to just focus on building up mileage or doing interval training. However, it is also beneficial to include some strength training to properly develop your muscles and help prevent injuries. With that in mind, I've developed a workout designed with runners in mind.  You can do this workout at home, all you need is a stability ball, dumbbells, and a bench or a step! Have fun with this full body runner's workout!

One way to make running more rewarding is involve your family. My kids love going on short runs and participating in fun runs. However, just because kids seem full of energy, doesn't mean they're ready to jump right in to a full 5k. Properly training for a race is just as important for kids as it is for adults, if not more so since kids are still growing and developing. Practice good habits with your children like developing a good post run stretching routine and slowly increasing the amount of time spent running or walking. The following plan is one that my children and my friends have used with great success.

The most important part of running is having fun! So try the strength workout, go for a walk or jog with your kids, and get outside to enjoy the beautiful weather. Fall in love with running or walking to enjoy your healthy lifestyle!

Blessings,

Caroline

Pumpkin Snacks and Crafts

It's finally starting to feel like fall here in Athens. The leaves are changing colors, the nights are cooling off, and of course pumpkins are everywhere. It's still a little too early to carve pumpkins for Halloween, so the kids and I decided to get in the fall spirit by incorporating other forms of pumpkin in our lives!

Porter's Favorite Pumpkin Bread

Ingredients

• 1 cup light brown sugar
• 2 large egg whites
• 1 cup pure pumpkin (you can use canned organic pumpkin)
• 1/3 cup Coconut Oil (melted)
• 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 & ½  teaspoon baking powder
• 2 teaspoons  ground cinnamon
• ½  teaspoon ground nutmeg
• 1/2 teaspoon baking soda
• ½ teaspoon salt

Directions

1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.
2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

Pumpkin Pie Protein Smoothie

(Makes 1 serving) Ingredients

• 1 cup Almond Milk
• 1/2 cup pumpkin (I used pureed, canned, organic)
• 1 serving Vanilla Protien Powder
• 1 frozen banana
• 1 TBSP Ground flax seed
• 1 tsp. Pumpkin Pie spice (no sugar added)(nutmeg, ginger)
• 1 tsp + Cinnamon
• ½  tsp Vanilla extract
• Crushed ice to fill - (you can also throw in a few small carrots for extra veggies!

Directions

1. Place all ingredients in a blender, and blend till smooth.
2. Pour it into a pretty glass, top with cinnamon, coconut & enjoy

Pumpkin Turkey Chili

Ingredients

• 2 lb. 99% lean ground turkey breast
• 3 15 oz. cans of great northern beans, or kidney beans
• 1 15 oz. cans of pumpkin puree
• 1 onion, chopped
• 3 cloves of garlic, minced
• ½ Tbsp Chili powder
• 1 Tbsp..Cumin
• 1 Tsp. Oregano
• 2 tsp. black pepper
• 2-3 cups of low sodium chicken broth
• 1 tsp. olive oil
• Salt to taste

Directions

1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white
2. Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.
3. Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.
4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

"I am Thankful" Pumpkin Craft

Materials

• orange and green construction paper
• staples or brads
• scissors

Directions

1. Cut out 8 pieces of orange contraction paper into 1 inch strips.  You will also need to cut out 2 leaves and 2 skinny strips of green contraction paper for the vines
2. Have the kids write something they are thankful for on each strip of orange construction paper.  Be sure to leave about a 1 inch space on the sides of the strip so the writing isn't covered up when stapled together
3. Use a stapler or brads to attach the orange strips at the top and then at the bottom to form a pumpkin.
4. Add your leaves and green vines.  I rolled up the green construction in a paper to help curl the vines.

We are also thinking about heading out to a pumpkin patch or corn maze soon while the weather is so nice. Being active as a family is a great way to stay healthy, and for us to spend some time together. Plus it gives the little people a perfect opportunity to pick out their favorite pumpkins and to tire themselves out a bit on a hayride or in the corn maze.

There are two farms nearby that offer these fun activities: Washington Farms and Athens Corn Maze. Pick the one closest to you and take your kids on an adventure this fall!

Blessings,

Caroline

Families On! Challenge & other local family races

Now that the kids are back in school, I'm missing the summertime when we got to spend most of our days together. Luckily for us, Families On! Challenge hosted a race last  weekend that allowed us to relive some of those summer adventures.

The race theme was "Everything You Can't Do at Home" and included obstacles like a food fight, a paint war, and a giant bubble bath. The kids couldn't wait to get started and get messy! 

What made the event even more fun for the kids was being able to race with some of their friends. We knew in advance that some of our family friends were going to attend, and then we were pleasantly surprised when we saw more friends there too. Lyla especially couldn't stop smiling! 

We ended the race covered in paint, food, and bubbles, and with medals around our necks. Most importantly though were the smiles each of my kids had on their faces when they crossed the finish line. 

I am so blessed to be able to share moments like these with my children, and I love that we continue to be active as a family. The little ones are already asking about the next race we can do as a family, so below you will find a calendar of family friendly races coming up in Athens over the next few months! Let me know if you plan on attending any of them, since as we all know- the more the merrier! 

Sunday September 14- The Superhero Dash 5k

Saturday September 20- The 6th Annual Owl Flight 5k

Sunday September 21- Run Your Tail Off 5k & 2k Dog Walk

Saturday October 11- Omni Dawg Crawl Kids Run and Obstacle Course

Saturday October 11- Run Home 5k- Racing to Bring an Orphan Home

Sunday October 26- Jack-o-lantern Jog 5k and Goblin Fun Run

Saturday November 8- Special Olympics Annual Run 5k

Blessings,

Caroline 

Happy Father's Day!

Happy Father's Day to all the wonderful fathers! As we all know shopping for men/fathers/husbands can sometimes be difficult, so I have decided to attach some awesome gifts that you can click on and order right away! What better gifts for our amazing fathers, than some awesome fitness gear and gadgets! We also added some fun outdoor activities you can enjoy with the whole family! Hope you love some of these products as much as we do!!

Fitbit

FlipBelt

Garmin Sport Watch

Jogger sports bluetooth headphones

Nike FUEL-BAND

Adjustable Cast Iron Dumbbells

 

Kettlebell

Pull-Up Bar

Corn Hole

Ladder Ball 

Croquet Set

Sweets for Sharing the Love!

"Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails."

1 Corinthians 13:8

Every time I read this verse I think of my family. I think of how blessed I am that they are happy and healthy, and that I get to spend so much time with them. This past week's snow days have given me even more time than usual with them, and for that I am truly grateful! We decided to get in the Valentine's Day spirit and share a little love with each other while making rice krispie treats. Some sliced fresh strawberries made an excellent topping, and added the perfect pink touch.

Share the Love Healthier Rice Krispie Treats! 

Ingredients:

• 1 tablespoons butter
• 3 cups miniature marshmallows
• 6 cups Whole Grain Brown Rice Krispie Cereal (I actually found this at Target Kids had no clue!)
• 1 Cup Fresh sliced strawberries (blend or chop finely)

Directions:

In a large saucepan melt butter over low heat. Add in marshmallows and stir until completely melted. Remove from heat. Add Brown Rice Krispie Cereal and stir until fully coated. Flatten the mixture on wax paper and use a heart-shaped cookie cutter to cut out hearts or use your hands to shape the mixture into hearts. Top the hearts with fresh sliced strawberries and gently press down to seal them. (You could also mix the strawberries in with the marshmallows). Cool before serving.

This Valentine's Day take a moment to share the love in your life. Reach out to friends and family,and let them know what they mean to you.

Blessings,

Caroline

Kids Couch to 5K!

Last Thursday, my children's school held the Boosterthon Fun Run to raise money for new playground equipment! The Boosterthon Team went into the children's classrooms for one week and taught about fitness, character, and leadership. The kids "trained" for 2 weeks prior to the run in PE.  Watching the kids racing around the track (some panting, some sprinting, some walking) brought me to think about developing a running program for kids. There are so many 5k's coming up this fall and even 1 mile fun runs for entire families. As parents we can't just expect kids to go run 3 miles, even if they are hyperactive.  Kids need a plan just as adults do and they need incentives along the way! Below you will find a printable chart and instructions for a Kids Couch to 5K. This program is designed to gradually build up endurance through ten stages until they are able to run for thirty minutes! Try this program with your children, and who knows, you may spark a passion for running in them that can last a lifetime!

Click this link to print your own Kids Couch to 5K program!

Even though this program is designed for kids, exercising together is a great way to spend quality family time and this program can be used by anyone in the family - at any age! This past weekend, our family went to North Carolina so I could ride in the MS Foundation bike ride with my mom.  The event raised over 1 million dollars to support the MS Foundation and families ranging from 12 years to 80 years old were participating in this ride across the state!

If you are interested in an individual exercise plan for you, your family, or your child, please email me! Online training is now available! Contact me for details at carolineward@bellsouth.net.

For more information on the Boosterthon Fun Run, go to www.funrun.com or www.boosterthon.com.

Have a wonderful week and enjoy this beautiful fall weather!

Blessings, Caroline

Stress Relief for Kids

As we approach the end of August and make our way into September, the school year is really getting going! The kids have settled into their new classrooms with new teachers and friends, and the jitters from the first couple of weeks have subsided. Now they are probably starting new material in all of their subjects, and may have some quizzes, tests, or projects on the horizon. This can be a stressful time for children where they may easily become overwhelmed and disheartened with school.

Stress relief for your child can come in many different forms. We all know that exercise can be a great way to ease the minds of adults, and it is the same for kids! Take them for a walk or jog around the block, play hopscotch, jump on the trampoline, or jump rope when they feel like they have too much to handle.

Another great way to relieve stress, and find some inspiration when they are facing challenges, is to look to scripture. It is so important for children to learn at a young age that they can turn to God in times of doubt, fear, or stress.

Here are a few favorite verses our family uses to calm our nerves and reflect.

The Lord is my strength and my song; He has become my salvation.  Exodus 15:2

For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. Jeremiah 29:11

My grace is sufficient for you, for My strength is made perfect in weakness.               2 Corinthians 12:9

In all things we need to teach our children that exercise is a form of stress relief and exercise is a form of worship. Everyday we need to remember that God does have an amazing plan already laid out for our future!

What Bible verses or stories do you share with your children when they are feeling doubt, fear, or stress? Please share in the comment section below!

Today's post is focused on children because September is Childhood Obesity Awareness month. 

Over the past three decades, childhood obesity rates in America have tripled, and today, nearly one in three children in America are overweight or obese. Many others will face chronic obesity-related health problems like heart disease, high blood pressure, cancer, and asthma. Now that’s the bad news. The good news is that by making just a few lifestyle changes, we can help our children lead healthier lives–and we already have the tools we need to do it!

To learn more about National Childhood Obesity Awareness Month or for tips on how to help your kids lead healthy lifestyle visit:

http://www.fitness.gov

To learn more about CDC’s resources, visit: http://www.cdc.gov/obesity/childhood/

To learn more about Let’s Move! visit: www.letsmove.gov

To learn more about the 2008 Physical Activity Guidelines for Americans visit http://www.health.gov/paguidelines/guidelines/default.aspx

Blessings, Caroline

Children's Health and Wellness Issues in Georgia

Hi friends!

I was recently asked to serve on a panel at the Junior League of Athens regarding health and wellness as they were choosing a focus for the upcoming year. Childhood obesity and how to educate children on living a healthier lifestyle were main topics. I thought I’d share a few of the questions asked. A lot of my answers may surprise you!

1. What is the area of need in the Athens community?

I think we all need to be aware that Georgia has the second highest childhood obesity rate in the US and that 40 percent of children in our state are overweight or obese, according to the Children's Health Care of Atlanta. This obesity rate means that the BMI of a child is above 40.

These statistics have a variety of causes including genetics, poor eating habits, less active lifestyles, school budget cuts leading to less physical education time and the fact that a number of meals from outside the home (especially fast food) has increased.

2.  What are we doing currently to help these needs?

We all know the economy is not at its best, so I often hear the complaint that eating organic or natural is too expensive, but there are easy ways to fit this into the budget. We must look at the big picture of providing a healthy life for our families with good nutrition and physical fitness.

Here are some inexpensive resources that you can start taking advantage of now:

Online resources:

http://www.georgiashape.org – A website about the new program the state of Georgia initiated in May 2012 to help prevent obesity

http://www.Strong4life.com– Children’s Healthcare of Atlanta

http://www.macaronikid.com– An online newsletter about family fitness

http://www.athletesontherise.com – A nonprofit based in Atlanta that fights childhood obesity and encourages young students to eat healthy and be physically active

Local resources: -UGA Botanical Gardens (walking trails, nature hikes, etc.) -Sandy Creek Nature Center -UGA Track -Athens Farmers Market – This is a great way to help support your local community as well!

3. How can we address these issues?

-Develop committees at your church and/or children’s schools to help educate parents, teachers and coaches by distributing newsletters about living healthy lifestyles.  Also, remind your children’s teachers and leaders that we shouldn’t always reward our kids with candy or other unhealthy food. Remind them that studies even show that physical activity improves academic performance and behavior!

-Establish summer camps or programs to promote fun, healthy habits. We live right next door to some of the top collegiate athletes in the nation, so why not incorporate them into a week full of fun activities and learning about healthy lifestyles?

-Be ACTIVE with your own children! A great idea would be to create a “Game Jar” where your kids could draw a game out of to play with each other. Games could include everything from kick ball to hopscotch to four corners to jump rope to basketball!

-Ask your children to help you cook healthy meals and prepare healthy snacks for the family! A great recipe from Weelicous for homemade graham crackers is below!

 

Graham Cracker Recipe

Ingredients:

• 2 1/2 cups of whole white wheat flour
• ½ cup dark brown sugar, packed
• ½ tsp salt
• 3 tsp cinnamon
• 1 tsp baking soda
• ½ cup butter, chilled and cubed
• ½ cup honey
• ¼ cup water

Directions:

• Preheat oven to 350 degrees.
• Combine the first five ingredients in the mixer.
• Add cubed and chilled butter (or coconut oil) to the mixture and mix.
• Add honey and water, and continue to mix until it all combines.
• Remove and shape the dough into a flat disk and place between two pieces of parchment paper.
• Roll dough out until ¼ inches thick.
• Cut into crackers or shapes.
• Place cookies on parchment lined baking sheet. Bake for 15 minutes.
• Cool and serve!

I know you all probably have some great ideas of your own, so please share them with me!