❤️ 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

4 Exercises to Improve Your Posture

Good morning sweet friends,

Do you ever slump your shoulders? I often I catch myself with a rounded upper back and shoulders. I know as a middle school girl I was embarrassed by my chest... or lack thereof. I vividly remember my friends complaining of having too much in that department, but I always slumped forward in shame. My mom would always come behind me, tug my shoulders back and tell me to hold my shoulders back and head up high. “Remember your posture, Caro,” she would say on rewind. Now, with my own girls and clients, I hear myself saying the same cues hourly. All this talk about posture had me diving into how to improve our body posture. God then whispered, “nothing happens in isolation— everything is connected, body, mind, and spirit. Your physical posture is important but how is the posture of your heart?”

All this posture talk coincides with a term we use at TransFit “Exercise is Worship.”
Really?!?! Are 50 kettlebell swings considered worship?

But here is what we mean by “exercise is worship”: authentic worship is less about the movement of our body and more about the posture of our hearts.

The posture we assume when we come to know Him instead of trying to do for Him.

The posture we take when our spirit is in awe of the gracious and loving mercy-giver who created everything, yet who loves us so.

The posture we need when we feel at our weakest but through a relationship with Him we can be made strong.

Exercise is worship! Let’s stand tall with our best posture keeping our eyes and heart focused on Him.

Worship is an attitude rather than an activity.

Worship is a gift not an obligation.

Worship is the posture of our heart toward our Savior.

Let our worship be in every minute, every movement, and in every day. Let our hearts remember His loving-kindness toward us, which never ends. Why? Because, He is worthy. He deserves the praise of our whole heart - our best posture.

Let our worship as the posture of our hearts be the way we are inside, instead of something we do or who we are on the outside.

Moving into this holiday season help us all to remember:

It is not the posture of our body, but of our heart, that is most important. Everything we do “flows from our heart.” When we worship, let our hearts be lifted in adoration, gratitude, and humility to our gracious God. Let’s stand taller today, sweet friends, shoulders pulled back, head held high because we have been given the most amazing gifts.

“Lord, direct our focus always toward you and teach us to follow you in gratitude and love. Adjust the posture of our heart to be fixed and focused on your love and grace. Amen”

For your physical posture here are 4 exercises you can do today to improve your posture. Maintaining the natural lumbar curve in your low back is essential to preventing posture related back pain. This natural curve works as a shock absorber, helping to distribute weight along the length of your spine. Adjusting postural distortions can help decrease back pain.

Frequently getting up from a seated position and doing these 4 quick and easy realignment exercises can help you re-educate your muscles and improve your posture.

 1. Wall Angel

Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your glutes, spine and head should all be against the wall.

Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W" Hold for 3 seconds. Then, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears.

Repeat this 10 times, starting at “W,” holding for 2 seconds and then raising your arms into a “Y.” Do 2-3 sets.

2. Hip Flexor Stretch

Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.

3. The X-Move

Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.

4. The V-Move

While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.

Keep a slight bend in your elbows. Stop at shoulder level; hold 3 seconds and return slowly.

Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 8-12 repetitions for 3 sets.

Click on the button below to view a demonstration of each exercise from Caroline! You can also view other exercise and stretch videos on our YouTube channel HERE.

We want to encourage you to finish the last week of November nourishing your body and with the best posture! Please let us know how we can help you live transformed. If you have any questions or would like to schedule a one-on-one, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Secret to finishing the last quarter of 2018 STRONG!

Sweet friends,

No regrets! Max out your full potential in 2018 by achieving your goals and dreams. We want to serve you and hold you accountable to finish the last quarter of 2018 strong!

To Finish 2018 Strong, You Need To:

1. Write out your goals

2. Meet with an accountability partner

3. Take action and renew your mind daily

To help keep you accountable, we will be offering FREE 20-minute client check-ins with one of our trainers next week! These sessions are designed to help you set goals and create a plan to achieve these goals for the last quarter of the year. Let us help you transform your mind body and spirit!

To set up your check-in, e-mail us at transfitathens@gmail.com!

Our Fall Meal Plan is still on sale for $9.99 until the end of this week! This plan was created by our registered dietitians Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes. Buy it at the link below to help transform your nutrition this month!

Chopped Kale Salad with Butternut Squash & Chickpeas

Yield: 4 as a meal or 8 as a side

Ingredients

For the Salad

• 1 large bunch of kale 

• 4 cups of any other green lettuce (chopped spinach, broccoli slaw, more kale)

• 2-3 cups large diced butternut squash

• 1 15 ounce can chickpeas (garbanzo beans), drained and rinsed

• 1 tablespoons extra virgin olive oil

• 1 tablespoon curry powder

• ½ teaspoon of cayenne pepper

• Kosher salt

• ½ cup toasted pecan

• OPTIONAL: Chopped chicken or other protein, pomegranate

For the Dressing

• 2 tablespoons tahini

• ¼ cup extra virgin olive oil

• 2 tablespoons white wine vinegar

• 1 teaspoon honey

• ½ teaspoon kosher salt

Instructions

1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  

2. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.

3. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.

4. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein! Enjoy!

We are halfway through October, and we challenged you to be active and stretch every day this month! Here is a stretch video that you can do this week to reach your goal! You can also visit our YouTube channel HERE for more stretching videos.

Don’t forget to sign up for our Lunch and Learn on October 23 from 12-1 in the TransFit studio! We will be welcoming Kisa Raye, who is an exercise physiologist and facial stretch therapist, and she will be teaching us about stretching! The cost of attendance is $12 and includes lunch from Maepole. Register on our app at the link below under “Special Events".

Tight hips? This is the stretch for you!

If you have any questions or want to set up a one-one-one session, email us at transfitathens@gmail.com.

Blessings,

Team TransFit

How Can You Finish August STRONG and COMMITTED?

Sweet friends,

Can you believe the month of August is almost over? We are so excited to energize and inspire you this week! Let's finish the month strong and stay COMMITTED to our goals and dreams!

Remember our great COMMIT acronym to help you finish strong this month! 

C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

M- MINDFULNESS-  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

I- INTENTIONAL-  "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are!

Believe it beautiful friend, and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Take action each minute this last week in August! Commit to being all in TODAY!

Be inspired by our August client spotlights Erika and Marren! 

This month, we focused on staying COMMITTED to being ACTIVE EVERY DAY! Stay strong in the last week of the month, and go on a nice walk around the neighborhood, a hike with the family, swimming with your kids, coming into the studio for a session or stretching! Just make sure that you are moving for at least 30 MINUTES each day!

We also focused on staying hydrated and drinking at least 80 oz of water each day! Please turn in your calendar at the end of the month to be entered in to win your FREE MONTH of sessions! 

This month, we also COMMITTED to transforming our health and our nutrition! Though preparing healthy, wholesome dinners can be challenging during the busy week, we want to serve you with this meal plan to make it a bit easier! Our nutrition consultant, Katie Woodall, and dietitian, Kaeti Shurling, shared this plan to help! Let's finish out the final week of August strong and try some of these healthy recipes that your entire family can enjoy!

Click HERE to access our FREE recipes and meal plans!

Ladies, make sure to sign up for sessions in advance, so that we know you are coming and can plan for you! Don't forget about our new sessions and we have some exciting events and news transpiring in September so get ready!

You can sign up on the app HERE!

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to encourage and inspire you this week! 

Blessings,

Team TransFit

Tips to Make The Second Half of 2018 Your Best!

Clean slate, yes, it's Sunday! Let today be a fresh start for YOU! You can make the 2nd half of 2018 your best! Today, shift your thoughts... focus on being thankful for the body that you have and set a new goal (or two) to ensure you are treating your body with care and respect! Write this goal down, put the goal as a reminder in your phone, and tell a friend- that is how you make your goals become reality! 

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,  building and toning muscles, 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 and should be consumed as a snacks during the day to fight cravings and help manage weight.

Here are some of our Dietitian, Kaeti Shurling's,  favorites:

• 1 hard-boiled egg- 8g

• 1/2 cup chickpeas- 18g

• 1/2 cup cashews- 16g

• 3 oz of tuna- 25g

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

Here is a high protein healthy popsicle to try this week! 

Ingredients:

• 1 1/2 cup – strawberries

• 1 1/4 cup – coconut water

• 1 teaspoon – honey

• 4 teaspoon – chia seeds

• 1 1/2 cup pieces – mango

Directions:
Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in 2 teaspoons of chia seeds. Set aside. Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 teaspoons of chia seeds. Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set. Makes 10 (3 ounces) popsicles. If you have an Ice Pop Maker let it freeze for 45 minutes and then add wooden sticks so they stay in place better and the lid will come off easier.

Additionally, here is one of our favorite workouts you can try today! Add this workout to your week and then enjoy a high protein popsicle after! Let's do it, ladies! 

We hope that this second half of 2018 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2018! If you would like to schedule a 1-1 appointment for nutrition or personal training, you can purchase a package on our FREE app or website, or you can email us at transfitathens@gmail.com. 

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

Blessings, 

Team TransFit

Toned Arms For the Summer?! Your NEW Favorite Arm Workout! 💪🏼

Sweet friends,

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 20 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. Remeber to get in at least 3 sets of the below exercises! 

Add this Transform Your Arms workout to the push-up challenge! You will be stronger in your upper body strength and it will help to increase the number of push-ups that you are able to do! Remember that anyone who completes our July Push-Up challenge will be entered into a drawing for a MONTH of FREE sessions! Let's do this ladies!

  We would love to hear your favorite arm exercise! For more arm workouts or any workouts, and yoga sequences go to our TRANSFORM section of the website! You can also download our FREE app for workouts, inspiration, and recipes! Keep pushing yourself, as you complete the push-up challenge! 

Mark your calendar for our Middle School Girls Sessions starting August 8! The session will meet on Wednesday's from 4:30-5:30! You can sign up on the FREE TransFit app! You can purchase the 4 pack of sessions or the individual sessions! We hope to see you or your friends/daughter(s) on August 8th! 

Let us know if there is anything we can do to help you reach those goals for July! May you rest in His love for you, today, beautiful friend! Through His love and grace, you can find FREEDOM!  We have loved DIVING into the book of John with you this month. Be on the lookout as our TransFit Bible Study will start in September! 

Blessings,

Team TransFit

Ready, Set, RUN!

Let us encourage you! 

Yes, we have completed 1/2 of 2018! Finishing 2018 with excellence, success, reaching your goals and dreams is within your reach! We believe in you and know that achieving your dreams does not happen by accident!  Are you ready to come out of your comfort zone to accomplish a new goal? Let's re-light the flame and come fully alive, renew our minds, and believe you CAN do this! 

Summer is a great time to be outside -running, walking, or jogging for fun or training for a new race.

If you are not a "runner" walking, jogging, and movement is important for your transformation. Meet below, Lisa Patton, our TransFit Running Coach and Personal Trainer, Lisa tells us her Top 10 Reasons to Run below!

Come out of your comfort zone and try something NEW! The Athens Half Marathon and 5k is the October 20th/21st weekend and now is the time to start training to walk, run, or jog this amazing event!  We have a FREE training plan below! 

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 given us such an incredible world to enjoy. Even if you're 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. Running can be Quiet 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 given us such amazing gifts; our bodies, our friends, our health, our minds, our world, our community, and our families. These are just a few of the things we are reminded of and can praise Him for on a run or walk! 

“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

October in Athens= ATHHALF! We hope that you will join our TransFit team, as we prepare for the race! This year, AthHalf is offering a 5K and half marathon! Whether your running or walking, we hope that you will set a goal to come out and be with us! Here is the Half Marathon Training Plan!

We believe in each of you and know that each of you can do it! In preparation for the half marathon or any race and distance you need, Lisa and Caroline have made a full performance runners package just for you! This eBook includes a full performance health and fitness package with a detailed running plan leading up to the race, runner's specific strength workouts, best stretches for runners, top foods list for runners and a meal plan specific for runners! Click HERE to purchase the eBook! For a limited time, the eBook will be offered for $4.99! 

Enjoy your week! Remember the July goals you have set! If you would like to have a running training session with our running coach, Lisa, you can purchase a session on our website or email us at transfitathens@gmail.com. 

Let us know how we can encourage you! We can't wait to see you in the studio this week! 

Blessings, 

Team TransFit

Dive Into Grace This July!

DIVE

(v): To intentionally jump or plunge headfirst

July has officially arrived and we are ready to dive in! We lit the SPARK of whole body health and wellness in June and now let's dive deeper into nutrition, exercise, and scripture! I love the word INTENTIONALLY in the definition of DIVE. To keep moving forward this July in our goals and dreams, let's clean the slate starting today and dive in by intentionally doing one thing new for your body, mind, and spirit.

What is that one thing you CAN do this month? 

INTENTIONALLY: 

OPEN HIS WORD DAILY

DRINK ONE EXTRA GLASS OF WATER DAILY

MOVE YOUR BODY DAILY

EAT MORE GREENS DAILY

ENCOURAGE SOMEONE DAILY

TRY THE JULY ARM CHALLENGE DAILY

________________   DAILY (fill in your blank)

Write your one thing down, tell a friend, and stay accountable! Dive in deeper this month and challenge yourself to a new goal! We are excited to hear about it!  Remember, His grace is sufficient for us!! Release the past and reset for a new day! Let's dive into all that He has in store for us this month!

This month, we are challenging you to our Transform Your Arms in July- Push Up Challenge. Each person who completes this challenge will be put into our drawing for a MONTH of FREE sessions!!! Send us your calendar filled out each day and you could be the winner!! Commit to one thing a day- try doing push-ups daily and if not push-ups, then hold a plank for the number of seconds on the push-up challenge calendar! We hope that you will join us this month, as we transform our arms, our minds, and spirits for the summer! 

If you want more of a challenge, try doing the push-ups on a medicine ball! We believe in YOU!

We pray that this month you rest in His grace! This month, we are encouraging and challenging all clients and friends to join the TransFit Team, as we study the book of John together! What an amazing way for us to build community than going through the Word together! You can follow along as we read through the book of John this month! 

If you completed our June squat challenge- please email or text us with a picture of your completed calendar, so that you can be inserted in the drawing for a month of FREE sessions! 

We want to remind you that our studio will be OPEN on Monday ONLY and 1-1 appointments will be available all week; however, the studio WILL BE CLOSED Tuesday-Saturday due to the 4th of July! We hope that you will continue to live transformed on vacation!

Don't forget about our FREE workouts on the website and app, as well as workout videos on the website and YouTube, plus fun and healthy recipes to try for your 4th of July festivities! 

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

Blessings, 

Team TransFit

How to Live Transformed on Vacation! 5 Tips You Can Take ANYWHERE!

Friends, it’s sweet summertime! The kids are out of school and that much-anticipated summer vacation has finally arrived! Each of you has worked so hard in the studio toward your summer fitness goals. Thank you for giving your best! 

Just because you’re traveling and away from your normal daily routine, doesn’t mean you must compromise good nutrition and exercise! You’ve put in too many hours of strength training and cardio sessions to throw it all away! Right?!

You want to feel your best before, during and after your vacation! We want to help you enjoy your vacation and come home feeling relaxed and refreshed — instead of feeling guilty or like you’ve blown your transformation goals!

Just like with everyday life, preparation is key! Planning ahead can help you avoid any slip-ups with your goals and your whole body transformation! So let us help you with 5 simple strategies for Living Transformed when you’re on vacation!

1. Pack smart!

First things first, grab your workout gear! Throw your tennis shoes and exercise clothes into your suitcase. Take your tennis racket if courts will be available. Bring a resistance band or an ankle band! 

Pack your favorite healthy snacks. Lots of fruit, nuts and protein bars. Apples and oranges are easy to throw into your carry-on luggage or purse. Pick up a box of the 100-calorie packs of raw nuts. On-the-go packs of roasted edamame can also be found at your local grocery store. And protein bars are an easy snack to pack — just remember to check the nutrition labels and pick bars with 5 grams or less of sugar!

Also, consider packing a shaker bottle and a few servings of protein powder. You can portion out individual servings in snack-sized Ziplock bags. Or Blender Bottle has a shaker bottle that comes with separate containers for storing protein powder.

2. Research ahead of time!

Get online and see what’s close to your hotel or condo. Is there a grocery store nearby? What healthy, local restaurants are close? There are app delivery services that will deliver groceries to your condo where-ever you are! 

Also, if you’re staying in a hotel, find out if there’s a kitchenette or mini-fridge available in your room.  Ask for a mini fridge! Does the facility have a fitness center available?

3. Hydrate!

So many of us neglect to hydrate our bodies while traveling even though dehydration is very common during trips. Pack extra water bottles (in a cooler if there’s space) or take your favorite water bottle to refill along the way. Drink water as soon as you get up in the morning, and when you sit down at each meal, drink a large glass of water first! You can still get in your 80oz daily on vacation! 

4. Make smart choices when dining out!

Most importantly, choose restaurants that offer healthy options that support your lifestyle! So many restaurants post their menus online now so you can look it up before you dine. Then you’re prepared to order when you arrive and aren’t tempted with less healthy options. You can also check the entree on MY FITNESS PAL! The food journaling app! 

Don’t be afraid to ask for a healthier option or to customize your meal. Most restaurants are used to this now and don’t mind accommodating your needs!

Choose seafood, chicken or another lean meat option and order them steamed, broiled, grilled or roasted. If fried is your only option on the menu, remember don’t be afraid to ask for another option!

Order your potato baked, boiled or roasted instead of fried! And ask to leave off the butter and sour cream! Consider ordering a sweet potato instead of white potato!

To avoid over-eating, eat small meals throughout the day so you’re not starving at dinner. Take your time eating your meal, enjoy every bite as well as your company at the table!

Of course, it’s vacation, so relax and enjoy a cocktail! Just don’t overdo it! And make sure that you’ve hydrated throughout the day.

5. Sweat!

You know the feeling you have after you’ve worked out, so why sacrifice a good sweat session when you’re on the road? That’s why you packed your workout gear — so use it!

Lace up your tennis shoes and hit the pavement (or sand!) This is a great way to explore the city you’re in, too. And since you researched ahead of time, you already know the parks or running trails nearby! We promise that you will not regret a workout! Don't forget about our FREE workouts and workout videos on our website and YOUTUBE channel! 

If you want a good strength workout during your trip, here are a couple options you can do anywhere without any weights:

Five, simple things you can do to take your transformed lifestyle with you on the road! We are so proud of you and all the hard work you put in through the spring months! Enjoy this quality time with your family!

If you would like to meet with our Nutrition Consultant, Katie Woodall, or our Dietician Kaeti Shurling to discuss nutrition and assist you in meal planning, please contact here. Additionally, you can purchase our eBook- Healthy Families Handbook. This eBook has a full week of meal plans, "family-tested" recipes, family devotions, a kid's couch to 5K program, and workouts for the whole family!  

Awesome new sessions have been added in June — check them out on MindBody! Sign up for something new this month! Come out of your comfort zone and challenge yourself on vacation or here in Athens!

If you have any questions about MindBody or our summer schedule, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio and hearing about your summer travels and your new summer goals!

Blessings, 

Team TransFit

Want Toned Legs for the Summer?! We've Got The Perfect Workout For YOU!

Ladies! 

June is off to an amazing start! WOW! You sure have lit a SPARK inside, let's keep the fire burning as we continue daily to be ALL IN! We are so proud of each of you. Thank you for committing to living transformed! Today, we wanted to share one of our favorite leg workouts! The Transformer Sculpted Leg Workout will ensure that you will sculpt those legs and tone them for the summer. Check out the video below to follow along! Don't forget that we have a HEALTHY LIVING tab on the website where you can find FREE recipes, meal plans, workouts, and workout videos! You can also check out the TransFit app for workouts, recipes, and inspiration! 

We hope that you have lit a SPARK inside to live transformed this June! Don't forget about our NEW summer sessions!

TUESDAY AND THURSDAY @ 9:30 AM- HIIT CARDIO

WEDNESDAY @ 6:30 AM- HIIT CARDIO

MONDAY, TUESDAY, WEDNESDAY, THURSDAY @ 4:30- TRANSFORMERS

Sign up for all sessions in advance on the FREE TransFit app, so that we can prepare the sessions specifically for you! 

You can live transformed! Let's make this June our best month yet! 

Don't miss out on our giveaways, posts, inspiration, and more on Instagram! Make sure you are following us, @transfitathens for weekly giveaways and more! We also have highlights of our favorite recipes, post-workout snacks, an exercise of the day, and daily inspiration on our Instagram page! Follow for a chance to win FREE sessions and merchandise! 

If we can help you achieve your goals for this June, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

DRUMROLL... Our May Transformation Challenge Winner Is...!!!

Happy Tuesday, friends! 

We hope that your week is off to a great start - we want to help you light that SPARK!  May quickly came to an end, and we were so thrilled to see all of your total transformations in the May Total Transformation Challenge! Thank you! WOW, each of you worked so hard and were truly devoted to living transformed!!! We are excited to announce our WINNERS! 

DRUMROLL...

Our May Total Transformation Weight Loss Challenge Winner is...

HOLLY GARCIA! 

Holly Garcia! 

Holly pushed herself this May and committed to the May Transformation Challenge! Holly, we are so proud of you! Thank you for inspiring us to live transformed! 

So many of you were so generous to donate, that our top 5 winners won a large monetary prize!! 

2. Jennifer Christenberry

Jennifer Christenberry and family 

3. Jennifer Rickard

4. Cress Johnson

Cress and her daughter, Read

5. Leah Hobbs

Leah Hobbs

Our May Transformation Calendar Challenger Winner is...

KAREN PAVAO! Way to go ladies for getting those points on the calendar! 

Thank you for committing to our May Calendar Challenge! We are so proud of you and your dedication to healthy living. 

Don't worry if you missed our May Transformation Challenge! We just started our June Squat Challenge! Download the calendar HERE and complete the challenge this month for a chance to win a MONTH OF FREE SESSIONS!

In case you missed the Friday email, we are offering a FREE summer meal plan and recipes on the website HERE! Click HERE to download!

Next week, in addition to our squats we are challenging YOU to our 5 DAY My Fitness Pal Challenge. This will be a food journal challenge through the My Fitness Pal app! We will start all together next Monday for added accountability! Go ahead and download the My Fitness pal app HERE! We hope you will join us for the weekly challenge! 

We believe in you! Let's make this June our best, yet! If you need help lighting that SPARK inside of you schedule a 1-1 with one of our trainers! We would love to help you reach your whole body health goals!

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

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Need To Light YOUR FIRE? Here's How To Ignite A New Fire In You This June!

It's time to turn the heat up! In the TransFit studio, your home, your workplace, or vacation destinations! I love the theme for the month of June! Light a Fire in me!!!

 Our prayer for each of you this month is to light a flame of passion in YOU for your whole body health journey! Enjoying exercise, eating nutritious foods, drinking water, and staying focused on what really matters in life. I know many of you are in and out of town for the next two months, but try to get in 2-3 strength workouts and 3-4 cardio workouts each week! Spice up your workouts with our new HIIT Cardio Sessions! You can go the HEALTHY LIVING of our website for FREE recipes and workouts! 

To help you light your fire, here is a NEW FREE summer meal plan!

Keep checking our emails and blogs to see the announcement of our May Transformation Challenge WINNER! If you missed our May Transformation Challenge, don't fret! This month we are challenging you to a squat challenge! Let's tone and strengthen our legs and glutes for the summer! Each day you will complete a set number of squats! By the end of the month, you will feel stronger and determined to add squats to your daily routine! Not only is this a great way to strengthen your lower body, but the clients who consistently adhere to the challenge will be entered into a raffle to receive a MONTH OF FREE SESSIONS! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge.

Let's relight the flame within! Set a goal to complete the squat challenge! Continue working hard this week, getting in your workouts and cardio!

Don't miss our NEW summer sessions and session times! 

TUESDAY AND THURSDAY @ 9:30 AM- HIIT CARDIO

WEDNESDAY @ 6:30 AM- HIIT CARDIO

MONDAY, TUESDAY, WEDNESDAY, THURSDAY @ 4:30- TRANSFORMERS

Sign up for all sessions in advance on the FREE TransFit app, so that we can prepare the sessions specifically for you! 

Thank you for your feedback on our client survey! If you haven't filled it out yet, it's not too late! Click HERE for the survey! 

In response to your request for more accountability via the awesome survey responses, Caroline will be offering a limited number of FREE 25 minute accountability check in 1-1 sessions on Monday afternoon from 2-6 PM! These sessions are limited. Book your session by emailing caroline@transfitathens.com. If Monday does not work for you, please email Caroline for any other availability. Summertime is a great time to reset goals and assess your fitness routine. We would love to schedule 1-1 with you. You can book these sessions on the app or email us for other availability. Remember, our trainers would be happy to do weigh's and body comp anytime you need!  We want to help you transform!

 If you have any questions or would like assistance with your goals, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Are You Ready For A TRANSFORMING Glute And Ab Workout💪🏼⭐️

Happy Saturday, sweet friends! 

Wow, it has been an incredible month!  Our May Total Transformation Challenge is quickly coming to an end! The weight loss transformation challenge will end on May 30 and 31 with your final weigh in's! Keep filling in your May Transformation Challenge calendar! Whether you had one point or five points each day, if you completed the challenge please email a picture of it to us at transfitathens@gmail.com or text a picture! We can't wait to see your filled out calendars and look forward to announcing one lucky winner for a month of free sessions! 

We want to share a home GLUTES AND ABS workout with you today! The workout targets your glutes and abs and is great to do at home or on vacation! Remember, you can find FREE workouts on our website HERE (under the HEALTHY LIVING tab) or on our FREE app! Click HERE to find the workouts on our website and click HERE to download our FREE app! 

We pray that you have a great weekend! We will be CLOSED on Monday, May 28 for Memorial Day! We hope to see you on Tuesday for some amazing revived body, mind, and spirit workouts!

Look out for our June challenge next week! Completing the challenge gives you a chance to be entered into a drawing for a MONTH of FREE sessions! Please email us at transfitathens@gmail.com if you have any questions! We are here for you and want to help you in your transformation journey! 

Blessings,

Team TransFit  

NEW Yoga Flow You NEED This Saturday! We Value Your Feedback- Survey INSIDE!

HAPPY SATURDAY! 

Wow, what an incredible week in the studio! Thank you for all your hard work! This week we challenged each of you to set a goal to encourage one another, stretch, and get at least 80 ounces of water daily! We are so proud of you and thank you for challenging yourself to commit to a daily goal! Keep it up!

Today, we are sharing one of our NEW short yoga videos that will help release tension in your hips and glutes. Walkers, joggers, runners this flow is for you! You are worth it- make time to stretch this weekend! Click on the 8-minute video below for an inspiring yoga sequence. You can add yoga and stretch in at home and while on vacation! We have a YOUTUBE CHANNEL (click here) where you can access all our videos, as well as, links to all the videos on our TransFit website under the HEALTHY LIVING TAB and WORKOUT VIDEOS! Commit to your health and exercise at home and on vacation! We believe in YOU!

We are so thankful for you and your constant support! We want to check in with you and find out how we can better serve you!  After completing the survey you can use the code TRANSFORM5 for $5 any workout package purchase. We greatly appreciate your feedback and want to hear from YOU Today! Please take 30 seconds to complete it! 

We pray you have a wonderful weekend! Commit to your health this weekend and live transformed! We believe in YOU! If you missed our last blog, check out our May Client Spotlight- Patti McWhorter HERE!

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

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 

Let's Celebrate!! Come Join Us This Week at TransFit Athens!

Sweet ladies, 

We are SO excited about Celebrate Women's Week that will take place at our TransFit Studio Monday, May 7th-Saturday Mary 12th! Mother's Day is right around the corner; let's celebrate being strong, beautiful, inspiring women in this amazing community! We are strong together ladies! We would LOVE for you to come join us! At each session, we will be giving away prizes from local business' and have energizing body, mind, spirit workouts just for you!!! 

We love getting to host this event with lululemon Athens! Some of our prizes will include gifts from:

• lululemon
• The Pine
• Valerie Langley
• Carrie Raber- Rodan & Fields
• Smoothie King
• The National
• Journey Juice
• Kathy Cousart Art
• Blonde Beauty Bar
• Jennifer Rickard- Plexus 
• Gena Knox- Fire and Flavor
• Earth Fare

In honor of Celebrate Women's Week, try our Celebrate Super Food Salad! 

Celebrate Super Food Salad

• 4-5 ounces Spinach or Arugula
• 2 cups sliced strawberries
• Slivered almonds
• 2 ounces goat cheese
• 1/4 sliced avocado
• 1 tbsp hemp hearts

We will end Celebrate Women's Week with a Mother/Daughter community workout! This session will be Saturday, May 12 at 9 AM! You can sign up on the FREE TransFit app under SPECIAL EVENTS! Come for a fun workout, giveaways, prizes, and fellowship! We would love for you to join us! This event is open to the whole community! This is a FREE session, any donations will go to Hope 139!

We can't wait to see you this week in the studio! We hope that you make plans to join us next week for Celebrate Women's Week!!! Sign up for your sessions on our app! We are so proud of you! Keep up the hard work! 

Blessings, 

Team TransFit

Monday Motivation! May Transformation Challenge Starts NOW!

Happy Monday! 

It's time for MAY and our MAY TRANSFORMATION CHALLENGE! We hope that you will join us for our challenge! It is going to be so much fun and something you don't want to miss. Challenge yourself to a month of accountability. Fill out the May Transformation Challenge calendar and come participate in our NEW May Challenge and weigh in for a chance to WIN! If you missed our last post about the May Transformation Challenge, check it out HERE! 

For the first time EVER, we are doing a May Transformation Challenge!

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

To Play: 1. Any person puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best throughout the month of May (eat right, exercise, etc.)

4. WEIGH IN on May 30 or 31

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket. The winner gets all the cash left in the bucket! Let's all play to keep accountable in May! 

 We want to encourage you to participate, as we reset for the month and recharge to prepare for summer! The first place winner will receive all cash! 

To kickstart the month of May, try this new recipe! 

Almond Butter Chocolate Smoothie

• 1 cup unsweetened coconut milk
• 1 TBSP Almond Butter
• 1 serving Chocolate protein powder
• 1 tsp chia seeds
• 1 tsp cinnamon
• 1 C frozen riced cauliflower
• 1 Tbsp cacao nibs
• 6 ice cubes
• Blend well -add sprinkles of almond butter & cacao nibs! Yummmm!!

We hope that you will join us for the May Transformation Challenge! This challenge is for ALL women in the community! If you want to join us, email transfitathens@gmail.com to schedule a time to come weigh in! 

We hope to see you in the studio, soon! Let's make this May the best month yet as we focus on making exercise our medicine! 

Blessings, 

Team TransFit 

NEW May Transformation Challenge You Don't Want to Miss!

Can you believe May is almost here?! We are getting ready for our total transformation challenge this month and we want you to be encouraged that you can reach your goals! Remember that exercise is worship and the best medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases.  

For the first time EVER, we are doing a May Transformation Challenge, similar to HOLIDAY EXTRAVAGANZA! 

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

To Play: 1. Any person puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best throughout the month of May (eat right, exercise, etc.)

4. WEIGH IN on May 30 or 31

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket. The winner gets all the cash left in the bucket! The Holiday Extravaganza winner this year won over $1500 CASH!! Let's all play to keep accountable in May! 

 We want to encourage you to participate, as we reset for the month and recharge to prepare for summer! The first place winner will receive all cash! 

To help you with the MAY TRANSFORMATION CHALLENGE, let's keep track of exercise and nutrition this month. The calendar above will be used to keep track of your points. Keep track of your points daily and at the end of the month, the person with the most points will win an amazing prize. Here is how the challenge will work- You will keep track of your exercise, nutrition, water, and more each day through points. You can gain up to five points each day.

• One point for 80+ ounces of water
• One point for 3 servings of vegetables
• One point for 2 servings of fruit
• One point for 30 minutes of exercise
• One point for reflection time. 

Write down your points for each day on your calendar and at the end of the month we will tally up all points to see who our winner is! Turn in your calendar at the end of the month for a chance to win a month of FREE sessions! If you choose to do the weight loss challenge, you will receive your May Exercise is Medicine Total Transformation Challenge after your weigh in! 

Let's focus on making exercise our medicine this month! We believe in each of you and know that this will be your best month yet. We hope you will join us for our MAY TRANSFORMATION CHALLENGE!

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

Blessings, 

Team TransFit

Let's Run STRONG Into This Week! Here Is How to Jump Start Your Week!

Good Morning Sunday! 

 We are so thankful to head into another amazing week in the TransFit Athens Studio and we are ready to inspire and encourage you! In honor of the Boston Marathon tomorrow, all our sessions this week will be running inspired! WHAT does that mean?!? Get ready to reset and recharge your body with extra emphasis on strengthening and toning the glutes, hips, and core! Below is a new home workout you can do today to jump-start your week! 

We are so proud of all of our TransFit walkers, joggers, and runners and we hope to cheer you on, as we each run our own race- the race of LIFE! 

Spring is an amazing time of the year for running or brisk walking. Try to get in that morning jog or evening walk, since the sun stays up much later! While training for any race, 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. We have developed sessions and a home workout with runners/walkers in mind! Try this NEW inner thigh workout to get those legs ready for a nice long walk or run!  

We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We hope to see you in the studio this week! The days you aren't in the studio, try to get in an extra walk or run! Text or email us pictures and tag #transfitrunning in your posts! We are stronger together TransFit Community. If you have a goal to run a race this year, schedule a 1-1 session with Lisa to help you achieve your goals! You can purchase a session on our website HERE or app HERE! 

We believe in you and know you can do it!

Make sure to sign up for sessions in advance, so that we know you are coming and can plan for you! Don't forget about our new sessions and Lunch and Learn coming up! You can sign up on the app HERE!

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

Blessings, 

Team TransFit

Here's How You Can Reach Your Goals and Transform Your Body with HIIT!

Sweet friends, 

We hope April is off to a great start for you!! We challenge you to take our April Arms Calendar challenge! When you complete the challenge at the end of the month, turn in your calendar for a chance to win a MONTH OF FREE SESSIONS! 

We wanted to share the importance of High-Intensity Interval Training and how HIIT can help you reach your goals and transform your body! Each of our TransFormer sessions has 4 High-Intensity Intervals but now we will have dedicated sessions for HIIT workouts throughout the week!  

High-Intensity Interval Training Workouts include the duration, frequency, and intensity of work intervals and recovery intervals. HIIT training improves aerobic and anaerobic fitness, blood pressure, cardiovascular health, cholesterol profiles, and abdominal fat and body weight while maintaining muscle mass. HIIT training can be modified for people of all fitness levels! These workouts provide a similar fitness benefit as a long endurance workout but can occur in shorter periods of time.  You should challenge yourself to get at least one HIIT workout in each week! Our new HIIT training session starting next Tuesday at 9:30 will allow you to go all out through quick, bursts of exercise with recovery periods. HIIT workouts allow you to keep your heart rate up and burn more fat in less time.  

Here are the top 3 reasons to do HIIT:

1. Increases your Metabolism- These workouts include high intensity with short recovery periods. It boosts your metabolism for up to 48 hours after completing the workout, so your body is still burning fat even after the workout! 

2. Quick and You Can do ANYWHERE! These workouts can be done anywhere, whether at home, the TransFit studio, or the gym in a hotel. Aim for a 30 minute HIIT workout! Learn the movements in the studio and take them home for your own HIIT sessions! 

3. All You Need is Body Weight- You don't need any equipment to achieve a HIIT workout. Use your body weight to get your heart rate up and then keep it up throughout the workout! 

Here is a great HIIT workout you can do ANYWHERE! Save this workout and add it to your workout plan while you are on vacation! Your body will thank you! 

We hope you will join us in the studio for great sessions! If you can't make it to the studio, try th new workout! You can find other workouts and videos on our website HERE or on YOUTUBE here! Let us know how we can help you live transformed and come ALIVE this April! 

Blessings, 

Team TransFit