🌿Today Is The Day To Transform Your Nutrition!

Sweet friend,

We are so proud of all your hard work in the studio this week! We want to continue to help you transform body, mind, and spirit this summer! Today is the day to transform your nutrition. Summer is the perfect time to reset your goals and to make a new commitment to your health. Our entire TransFit staff along with Kaeti Shurling, our Registered Dietician (RD), is dedicated to helping women better understand their nutrient intake as well as how to balance carbohydrates, proteins, and fats to reach your goals! We are so excited to encourage and give you some tools to help you along the way!

If your traveling this week or next please see our last blog HERE for an awesome Travel Transformer Workout and a new Super Greens Salad recipe to start summer strong!

Meet Kaeti Shurling RD

What Vegetables are the best?

We took the opportunity to interview Kaeti about some great nutrition questions asked by our clients! Check out the video below to learn about what vegetables are the best for you! Fueling yourself with the most nutrient dense foods is key to a successful nutrition transformation! Subscribe to our youtube channel HERE for more Q & A videos to hear what Kaeti has to say about protein intake and intermittent fasting!

Have questions or need help reaching YOUR nutrition goals? Email transfitathens@gmail.com to begin your nutrition transformation journey with one of our staff!

Tip #1 Eat Your Greens

Below are 7 of the most common greens highest in nutrients. Research teaches us to eat a variety of plants to get the full benefits of vitamins and minerals for a balanced diet.

#2 Be Intentional: Summer Goals

Along with eating your greens, summer is the best time to reset all of your goals! With the school year coming to a close, reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !

#3 Summer Meal Prep

Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.

Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!

“Whether you eat or drink or whatever you do, do it all for the glory of God!”

— 1 Corinthians 10:31

Chicken and Bok Choy Turmeric Stir Fry

Ingredients (serves 4):

• 2 tablespoons Extra Virgin Olive Oil

• 4 Garlic Cloves, chopped

• 1 pound Skinless and Boneless Chicken Thighs (about 2-3), cut into 1/2 inch slices

• 2 cups Shiitake Mushrooms, stems removed and sliced

• 8–12 Baby Bok Choy, ends trimmed

• 8–10 Green Onions, sliced

• 3 tablespoons Coconut Aminos

• 1/2 teaspoon Ground Turmeric

• Salt to taste

Instructions:

• Combine the coconut aminos and the turmeric in a small bowl and then set aside.

• Turn on the heat to high and add the olive oil to the pan.

• Once the oil is hot, add the chicken.

• Sprinkle about 1/4 teaspoon of salt over the chicken.

• Stir-fry the chicken, while tossing occasionally, until it’s cooked, about 5 minutes.

• Remove the chicken from the pan.

• Then add the garlic to the wok and stir-fry for about 30 seconds.

• Next add the bok choy and toss to combine.

• Stir-fry the bok choy, while tossing, for about a minute.

• Next add the mushrooms, onions and toss.

• Add the coconut aminos mixture to the pan and toss to coat the bok choy and mushrooms.

• Place the chicken back into the pan and toss.

• Add salt to taste.

• Serve and enjoy!

Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

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

Blessings, 

Team TransFit

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

🌟Are You Ready to Transform Your Summer?

Sweet friend,

Can you believe school is almost out?! I know I can’t! We are so excited to see your beautiful face and bright spirit in our studio this summer! We are so thankful for such a great school year and look forward to all of the new opportunities to come this summer! You are so special to us and we love being able to help you transform your body, mind, and spirit!

Check out our last blog HERE for inspiring mother-daughter spotlights as we continue to celebrate women!

Summer Goals

Summer is a great time to reset your goals! With the school year coming to a close, come reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !

Staying Active on Vacation!

Vacation is a great time to relax and spend time with your family, but also a great time to continue your summer goals! 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! You can find simple workouts perfect for vacation on our TransFit app under “Workouts to Transform!” You can also watch the full Travel Transformer workout HERE !

“In Your presence there is fullness of joy!”

— Psalms 16:11

Super Greens Salad

Ingredients (serves 4):

• 3 cups baby arugula

• 3 cups baby spinach

• 1/4 cup dried cranberries

• 1/2 cup chopped pecans

• 1/4 cup Parmesan cheese

• One pink lady apple cored and sliced thin 

• 1/ 4 cup EVOO

• 1 Lemon

• 2 Tbsp white balsamic

• Cracked Pepper

Instructions:

• Combine baby arugula and spinach in large bowl

• Add cranberries, pecans, parmesan cheese, and apple slices

• Squeeze the lemon then add the EVOO and white balsamic for the dressing

• Toss salad so all leaves are evenly coated then add cracked pepper

• Serve and enjoy!

Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!

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

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

Blessings, 

Team TransFit

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

💖 You’re in for a Mother's Day Treat!

Sweet friend,

It’s time to celebrate all of our amazing mothers and TransFit women! We hope you have had an encouraging week filled with hope and love! It’s been an incredible week in the studio so far. We are so inspired and encouraged by you all each day! You are so special to us and we are excited to continue to celebrate you the rest of Celebrate Women’s Week! We are doing fun giveaways in our sessions this week— sign up HERE to make sure you don’t miss out!

Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit!

Check out our last blog HERE for more inspiring mother-daughter spotlights!

We look forward to seeing you all at our FREE Mother-Daughter run/walk this Saturday hosted by TransFit and Lululemon! Bring your mother, daughter, aunt, niece, or friend and join us for a great morning of exercise and giveaways as we celebrate the amazing woman you are! This event is for ALL women!

In honor of Mother’s Day, we are highlighting our incredible TransFit Mother-Daughter duos! We love being able to give encouragement through our amazing Transfit clients!

Cindy, Cynthia, Elizabeth, and Emory

“I’m so thankful that all the women in my family are so health conscious and involved in sports and fitness. However, I’m mostly thankful that we all have all been transformed by Christ’s grace and mercy. All of these passions bind us together and similarly to Transfit as well. I love the ‘family feeling’ at Transfit and I try to make it to TransFit at least two days per week. I love seeing so many mothers and daughters there. I was so impressed one day when a young lady and I were side by side on the bike and she turned to me, asking if I wanted to do some challenge exercises with her on the bike. She was so sweet and taught me new bike workouts. Each and every TransFit workout leaves me more energized both physically and spiritually.” -Cindy

We absolutely LOVE this family full of TransFit ladies!

Cara and Maddie Lacy

“I started working out with Caroline long ago in the early days of TransFit, when it was a small group of hard-working ladies, sweating it out in her basement. From my very first workout, I was immediately drawn to her encouraging, faithful spirit and loved the renewed energy I had after each workout— despite being absolutely exhausted at the same time! Regularly scheduled workouts with Caroline keep me feeling stronger, eating better, and provide more mental clarity. When I read about TransFit girls, I knew I wanted that same uplifting and transformative healthy mindset for my daughters. Maddie was so excited to finally be old enough this year! We are both challenged with some muscle and joint laxity which makes it so incredibly important to keep our bodies strong. Maddie has absolutely loved working out in the studio and thrives in such a supportive and encouraging environment. I love that she has an additional influence in her life delivering the same messages we do about staying healthy and strong. (Somehow, I think she hears Corinn better than she listens to me!) Thank you to Caroline, Katie, Corinn and the entire TransFit team for helping us be the very best version of ourselves. We are forever grateful for your influence in our lives!” -Cara

Katie and Kara Woodall

“Kara and I are stronger together! For us, living transformed is taking action every day towards being our best selves and continually transforming body, mind and spirit! By setting goals, big or small; by choosing to never give up, but instead, choosing to work harder, study more, and practice more. We both try to step out of our comfort zones — making new friends, trying something new like an activity or club, or even new foods and exercises. Though we are both far from perfect, we strive for progress as we live transformed every day… together!” -Katie

“She speaks with wisdom, and faithful instruction is on her tongue.”

— Proverbs 31:26

Classic Strawberry Smoothie

Ingredients:

• 8 strawberries (fresh or frozen)

• 1/2 frozen banana

• 1/2 cup of greek yogurt

• 1/2 cup unsweetened vanilla almond milk

• 4-5 ice cubes (only if fresh strawberries were used)

• Granola (optional)

Instructions:

• Combine strawberries, banana, greek yogurt, milk, and ice cubes in a blender.

• Blend until smooth and creamy.

• Add granola on top of the smoothie for an extra taste.

• Serve and enjoy!

To celebrate you, we want you to join us at our FREE Mother’s Day run/walk and workout with lululemon this Saturday! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!

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

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

Blessings, 

Team TransFit

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

💗 Celebrate Mother-Daughter Client Spotlights!

Sweet friend,

With Mother’s Day coming up this Sunday, we want to wish a Happy Mother's Day to our wonderful TransFit women! 

We are so grateful for you! You are so deserving of celebration on this day! We hope that you feel loved and encouraged today. Use today to spend time with your family, friends, and loved ones rejoicing over the gift of being a woman. You are such a beautiful lady inside and outside! 

This week, we invite you to our Celebrate Women's Week! We will be celebrating YOU! Join us for a week full of fun sessions and giveaways! The week will end with a Mother-Daughter community run hosted by TransFit and Lululemon on Saturday, May 11th. Let's make exercise our medicine while celebrating all that we have to be thankful for as women!

In honor of Mother’s Day, we are highlighting our incredible Mother-Daughter TransFit clients! There will be more spotlights to come later this week, so be on the lookout!

Lacy and Adeline Sinkwich

“I started working out at TransFit about 8 years ago. It was during a difficult time in my life when my father was dying from brain cancer. Meeting Caroline and gaining an understanding of how exercise can change not only your body but your mind and spirit as well helped me through a very difficult time. As soon as Adeline was old enough, I encouraged her to use exercise the same way. I wanted her to do it for her mind, body, and spirit. She has embraced the mission of TransFit and understands how it can help her manage anxiety and stress and even help her concentrate on her studies. Adeline has seen the benefits of exercise and has even experienced a difference in how she feels during the school day if she goes to the 5:30 am class, which is something I have never done! We are both so grateful for this place where we can take care of ourselves together and learn and be inspired by so many amazing women!” -Lacy

Rebecca and Annabeth Bishop

“Annabeth and I are so thankful for each other and know that we are better together! God lovingly created us to do great things for Him, but we can only do that by being different from the world and living transformed. Whether ‘living transformed’ means nourishing our bodies with smart food choices, strengthening our muscles with exercise, or renewing our minds by studying God’s word, we are girls that support each other and make the most out of all we’ve been given!” -Rebecca

Joy and Hannah Cooper

“Hannah and I have loved living Transformed with TransFit for so many reasons. Living transformed means that we get to worship our Heavenly Father together when we exercise. We usually come with great attitudes but there are days when we are struggling. More than once we have mouthed ”sorry” to each other while exercising as we renewed our minds to the truth of scripture at TransFit. Thank you, TransFit team, for continually spurring this Mother-Daughter relationship toward Christ-likeness.” -Joy

“We may not be able to change the entire world, but we can change the world of at least one person.”

— Tim Tebow

This is why we live transformed!

Fit for a Miracle 5K

Thank you for all your prayers and support for the Fit for a Miracle 5k! We are so thankful to have had such a great turn out to support ESP! We ended up having at least 400 people run the race and we raised funds for ESP’s new Miracle League Complex! With this new complex comes a variety of opportunities for the amazing people of ESP— people of ALL abilities! We want to give a huge shout out to Java Joy and Joy FM for bringing great coffee and music to the big day! Thank you to our sponsors, volunteers, runners, and walkers for making this day great, we couldn’t have done this race without you!

We just want to thank these amazing sponsors again! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities!

To celebrate you, we want you to join us at our FREE Mother’s Day run and workout with lululemon this Saturday! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Thank you for all that you do by being such an incredible woman in this community! We are so thankful for you!

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

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

Blessings, 

Team TransFit

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

💪 Exercise is Medicine: Get Ready for a Total Transformation!

Sweet friend,

Can you believe May is here? We have been blessed with such lovely weather this week and we are excited for summer! If you are doing our TransFIVE day challenge, we want to encourage you to finish strong! You’re more than halfway there— you can do it!

Don’t forget to turn in your April Arms calendar challenge to win a prize! You can bring it into the studio, text a photo to any of our staff, or email us a photo HERE.

This month, it’s time for a total transformation challenge! The theme for this month is: Exercise is Medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting today! 

We are challenging you to keep track of your exercise and nutrition this month using a points system! The calendar above will be used to keep track of your points. Log your points each day and at the end of the month, the person with the most points will win a free month of sessions!

So how does this challenge work? You will keep track of your exercise, nutrition, water intake, and reflection time each day through points. You can gain up a maximum of 5 points each day. Here’s the points breakdown:

• 1 point for 80+ ounces of water

• 1 point for 3 servings of vegetables

• 1 point for 2 servings of fruit

• 1 point for 30 minutes of exercise

• 1 point for reflection time.

 Log your points for each day on your calendar and at the end of the month, we will total all the points to see who our winners are!

What’s Happening in May

All-Access Pass: This month, get our All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

Mother Daughter Run/Walk: Join TransFit and lululemon for a mother-daughter community run/walk on Saturday, May 11th at 9 am! See below for more information!

HIIT Cardio: Continue to join us for HIIT cardio classes 5:30 am and 9:30 am on Tuesdays and 9:30 on Thursdays!

lululemon: TransFit is now a strategic partner with lululemon. Come to the studio and check out our merchandise. We will be restocking with new items often, so let us know what items you want to see!

In honor of National Prayer Day tomorrow, we wanted to send you a message from our Director of Spiritual Development and Outreach, Pam Adams!

“On the National Day of Prayer, we are encouraged to give thanks and turn to God in prayer. This year’s theme is Love One Another, taken from John 13:34 “Love one another. Just as I have loved you.” 

Please join us in prayer today thanking God for his indescribable gift of Jesus Christ and asking that TransFit be known by our love for others through our generosity and kindness to those in our community in need, which will overflow in many expressions of thanks to God (2 Corinthians 9:12). Please pray that our Fit For a Miracle 5K/Miracle Mile benefitting ESP on Saturday will be a HUGE success and the Miracle League will be a blessing to many for years to come!”

Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! The deadline to register on active.com is tonight at midnight! Use the code in the photo above for $5 off of your registration fee. Register online HERE!

You can also download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

Here’s a great yoga flow to release glutes and hips in honor of our 5K this weekend! Click the image to download it.

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

We can’t wait to live transformed with you this May!

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

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

Blessings, 

Team TransFit

👊 Get Ready! The TransFIVE Day Challenge Starts Tomorrow!

Sweet friend,

We hope you had a wonderful weekend, relaxing and spending time doing what you love! We wanted to remind you to join us in our TransFIVE day challenge, which starts TOMORROW! Your transformation starts tomorrow and we are so excited to take this journey into a healthier lifestyle with you! To help kickstart your transformation, come workout with us! You can schedule sessions on our free app HERE!

This ebook includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! Plus, this year we updated it with our favorite spring recipes!

Download the challenge for free NOW! This incredible deal will not last long!

This week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. 

Our team is doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge this week!

Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! You can download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We have exciting news for May!

To help you finish April strong and start a new month, we are offering our monthly All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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

Blessings, 

Team TransFit

🔥 Are You Ready to Kickstart Your Transformation? Try Our TransFIVE Challenge!

Sweet friend,

We have had such an incredible week in the studio with you! April is almost over— make sure you turn in your April Arms Challenge calendar to win a prize! You can bring it into the studio, text a picture to our staff, or email us a picture to transfitathens@gmail.com.

Get excited! It’s time for our TransFIVE Challenge! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! We’ve updated the TransFIVE program using our favorite spring recipes, so whether you’ve participated before or this is your first time, you can benefit from the challenge!

This week only, you can download the challenge for FREE! Click the button below to download the Spring TransFIVE challenge.

What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits, and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads, and pastas. We believe you can do anything for five days! These five days will allow you to reset your mind, shifting your focus back to your transformation goals! Let’s start May feeling our very best!

Next week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on our Creator and love Him with your WHOLE self. 

Our team will be doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge next week!

Are you ready to crush your summer goals? We want to connect with you!

We are offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything else you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Fit for a Miracle 5K

TODAY is the LAST DAY to pre-register for this event at the reduced cost!

After today, registration will increase to $30 and you will not be guaranteed a t-shirt. You can register for this event online HERE or download the mail-in registration form.

Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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

Blessings, 

Team TransFit

🔥 New Total Body Workout for #MondayMotivation!

Sweet friends,

We hope you had a wonderful Easter with your family celebrating Jesus’ resurrection! This week, we encourage you to finish April strong! Keep filling in the April Arms challenge and submit them to us in order to win a prize. Let’s do it!

Get excited about our spring TransFIVE Challenge coming up next week! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plans, grocery lists, recipes, tips, daily inspiration, and more! Check your email later this week for an updated Spring version of the challenge.

You only need a bosu ball and a set of dumbbells for this incredible total body workout! To do the 4th exercise in this workout (Bosu Ball Transformer), do a plank holding the ball, jump your legs to outside of the bosu, then lift the bosu above your head. This workout will get your heart rate up and ignite your core muscles!

We are still offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Fit for a Miracle 5K

Friday is the LAST DAY to pre-register for this event! After Friday, the cost will increase to $30 and you will not be guaranteed a shirt.

This week, registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile. You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

We are so grateful for these amazing sponsors! These generous donations will help ESP build their Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register for FREE on our app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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

Blessings, 

Team TransFit

#MondayMotivation ✨

Sweet friends,

In honor of the Boston Marathon today, we wanted to inspire you with this amazing scripture! God has chosen to give you this race of life! Complete the course and give the honor and Glory to Him. The path will not always be easy; often, it is long and treacherous. We may want to give in. But, you have a finish line to cross! Ask the Lord for the strength and perseverance to finish strong!

To help keep you accountable, we are offering 10% off of our 1-1 sessions! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons for the next two weeks! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Check out this incredible arm and glute workout for runners! All you need is a stability ball and a couple of free weights. You can find this workout and so many more on our YouTube channel HERE. You can also find free workouts on our website HERE and app HERE!

Try these wall postures to reset and revive your body after a run or workout! These poses are restorative yoga postures that allow the mind and the body to relax, relieving stress and tension. Here are 3 key benefits of doing these postures:

1. Relaxation: These poses in combination with controlled breathing lead to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

2. Stretches hamstrings and lower back: The angle of the body in these poses reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. In poses like Legs Up the Wall, the closer your hips are to the wall, the more stretch you'll create in your hamstrings.

3. Facilitates venous drainage and increases circulation: Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a couple of weeks away! You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

TODAY is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 to 1/2 tsp sea salt

• 1/4 cup coconut oil

• 1 tsp vanilla

• 2 tbsp cocoa powder 

• 1 cup quick cooking oats

• 1/4 cup shredded coconut

Instructions:

• Line a baking sheet with wax paper and set aside.

• Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

• Add quick cooking oats and mix well.

• Add coconut and stir until completely combined.

• Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

• Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

• Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

Contact a TransFit Staff Member

Lisa Patton: Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

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

Blessings, 

Team TransFit

💪 It’s Time! Let’s Make Change Happen!

Sweet friends,

Do you have goals you want to meet this spring? Are you ready for a transformation? Well, we are here to help you and to do that, we are going to keep you accountable! Accountability is the key to unlocking your transformation! We all have days when we make excuses to not exercise or eat healthy. However, having an accountability partner or community to motivate us on those days is what keeps us on track to meet our goals! Let TransFit be your accountability community!

Doing one thing alone won’t lead to transformation, but when you combine God’s power with exercise, nutrition, and encouraging accountability, anything is possible!

Our Team Wants to Meet with You!

HOW to make change happen: Our team wants to help keep you accountable by meeting with you! For a limited time, we are offering 10% off of our 1-1 sessions. To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, Caroline will be available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons. If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Don’t forget to keep filling out your April calendar! We posted an amazing arm and core workout yesterday— check it out on our Instagram HERE!

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a few weeks away! You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

Monday is the LAST DAY to sponsor this event! If you or your business would like to be a sponsor, please email us HERE!

Try these No-Bake Chocolate Peanut Butter Cookies for a healthy Easter dessert!

Ingredients:

• 1/2 cup natural peanut butter

• 1/4 cup honey

• 1/4 to 1/2 tsp sea salt

• 1/4 cup coconut oil

• 1 tsp vanilla

• 2 tbsp cocoa powder 

• 1 cup quick cooking oats

• 1/4 cup shredded coconut

Instructions:

• Line a baking sheet with wax paper and set aside.

• Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

• Add quick cooking oats and mix well.

• Add coconut and stir until completely combined.

• Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

• Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

• Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

Contact a TransFit Staff Member

Lisa Patton: Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza has been doing an incredible job in the studio! She is so excited to meet everyone and help them with their personal fitness goals. Email her to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

We can’t wait to see you COME ALIVE in the studio this month!

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

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

Blessings, 

Team TransFit

✨ Amazing April Client Spotlight!

Sweet friends,

We are so excited to come ALIVE with you in the studio this April! If you haven’t read our last blog about all of our exciting April news yet, be sure to check it out HERE. We have less than a month until our Fit for a Miracle 5K, so we are getting prepared this month! In addition to sessions in the studio, come try TransFit Prayer Walks Wednesdays at 9:30 am and our Running Group Mondays at 8:20 am! Email us HERE if you have questions!

Today, we are thrilled for you to meet an amazing woman who has truly come alive— our April client spotlight, LeAnn Cleveland! Her bright smile lights up the room and her hardworking spirit in TransFit’s morning and afternoon sessions is contagious. LeAnn has lost body fat, inches, and changed her perspective on exercise and nutrition. She continues to transform her body, mind, and spirit and is such an incredible example of TransFit inspiration!

April Client Spotlight - LeAnn Cleveland

“Growing up, I was always the ‘big girl.’ I wouldn’t necessarily say I struggled with my weight. I didn’t struggle. It was part of who I was – part of my identity. Before I graduated from college, I ran into a friend who had lost quite a bit of weight through Weight Watchers. Inspired by her success, I joined and began my journey toward a healthier lifestyle. I learned a lot about nutrition those first few months. I also discovered exercise – walking, step aerobics, and strength training.

My weight has fluctuated over the years. Life got busy. I got older. In February 2018, I was ready for a change. I rejoined WW and began eating healthier and exercising. I have an elliptical I use at home regularly as well as exercise DVDs (Pilates, yoga, and cardio). However, I missed working out with others. The next month, I attended a school function where a silent auction was taking place. A TransFit package that included 4 Transformer classes was one of the items. I bid and won. To say I was a bit intimidated would be an understatement. In fact, I waited until the package was about to expire before I finally went. But I went, and I loved it! I had never been to a gym that provided such encouragement. I honestly don’t think calling TransFit a ‘gym’ is an apt description. I’ve been a member of many gyms over the years and this place is different. At TransFit, you are inspired by women without feeling the need to compare yourself to them. I try to attend sessions twice per week and workout at home 3-4 days per week. My goals are to exercise 5-6 days per week total, eat greens daily, and drink at least 64 oz. of water each day.

I love how TransFit challenges and stretches me. I am a tutor to students with learning disabilities and other learning challenges. I am constantly asking them to do hard things. I am a big believer in lifelong learning, so I realize that I have to be willing to put myself out there and do hard things. God has created each of us to run a race— a race that at times can be challenging. I can’t run your race, and you can’t run mine, but we can run alongside one another to encourage and inspire. This is how I view TransFit, an incredibly unique place that encourages and inspires.”

We are so moved by LeAnn’s testimony and are glad to be a part of her journey! We hope it inspires you to set and accomplish your own goals. We are here to serve you in any way we can!

Grilled Salmon

LeAnn loves warmer weather and grilling season. Try her favorite grilled salmon recipe!

Ingredients:

• 1.5 - 2 lbs salmon

• 1 tsp ginger

• 1 tsp minced garlic

• 1 scallion, chopped

• 1/4 cup honey

• 1/3 cup soy sauce

• 1/3 cup orange juice

Instructions:

• Mix ingredients well

• Pour over salmon and marinate for 1 (or more) hour(s)

• Grill or bake at 400 degrees until fish flakes easily

• Enjoy!

It’s time to set a new goal for this week! Try some of LeAnn’s goals by exercising 5 days this week, getting in 80 ounces of water, and increasing your vegetable intake. After a workout, try our Wall Postures yoga flow to stretch, relax, and reset! Download it HERE.

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a couple of weeks away!

The race is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

We can’t wait to see you COME ALIVE in the studio this month!

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

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

Blessings, 

Team TransFit

🙌 Exciting News to Come Alive in April!

Sweet friends,

It’s time to come ALIVE in April! Are you feeling stuck in your health and fitness routine? It’s a new month— time for you to revive and renew your body, mind, and spirit! Today is the day! Read all of the exciting news below to learn about how to come alive this April!

Don’t forget to turn in your March calendar this week! We want to see how you stayed ABSolutely committed last month! You can bring your calendar into the studio, email us a picture to transfitathens@gmail.com, or text a picture to our staff. When you complete a monthly challenge and turn your calendar in, we reward your hard work with a prize!

Be sure to check the schedule this week, as there are a couple of session cancellations and changes due to spring break! You can find great workouts to do while on vacation on our website HERE and on our app HERE!

April Bible Reading Plan

“I talk about God whispers and God winks often and I know He leads us through these little nudges. I know for certain that nothing happens by accident, but some days I want Him to speak audibly to me! I want and need clear direction. But then, I realize He is asking me to trust Him fully. 

A wise friend recently told me, “Caroline, if you want to hear God speak to you, read the word of God out loud!” I don’t know why this one sentence hit me so hard. The Bible is the written word of God and truth transforms! We have to read it, say it, and live it. 

The more I read God’s word, the more I feel its power and I began to understand God’s love for me. Today, with all the dismal headlines in the news, I find hope on the pages of His word and I find joy that sustains me in my weak moments regardless of my circumstances.

Every time I make time to open the Bible it surprises me! God’s Word is alive and active because the Holy Spirit brings it to life! The Bible is a living book with a timeless message. The more we read it, the more God’s words fill us up and can pour out of us unto others.  We find wisdom and guidance for how to deal with our busy lives, peace for our troubled hearts, and hope for the hardest moments. 

I want to challenge you to open God’s word this month and dive in with me. 
The Gospel of Luke is one we can read over and over again and find the wisdom and comfort we need. Join me and our TransFit community this month as we push ourselves out of our comfort zones and immerse ourselves in truth. See how you are transformed by this experience!” -Caroline Ward

As Easter approaches this month, we encourage you to join the TransFit community in our April Bible Reading Plan! We will read through the book of Luke in one month and will transform our minds with His word. Download our FREE April Reading Plan ebook by clicking the button below OR get it from our website HERE!

April Calendar Challenge

New month, new challenge and April is all about building strong arms! Complete these short arm workouts every day this month and color in each day on your calendar as you go. Share these calendars with us at the end of the month and we’ll reward your dedication!

Fit for a Miracle 5K

If you have not registered for our Fit for a Miracle 5K yet, now is the time! Registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile through April 26th, which is just a few weeks away!

The race is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

Prayer Walks

We have exciting news! TransFit’s Director of Spiritual Development and Outreach, Pam Adams, will be leading prayer walks this month building up to our Fit for a Miracle 5K! Starting this Wednesday, April 3rd, meet outside the TransFit studio Wednesdays at 9:30 am where Pam will lead us in prayer and meditation as we walk the Miracle Mile route twice (2 miles total).

The goal of prayer walking is to “pray onsite with insight” as we will simply be using our senses to engage mind, body, and spirit in the ministry of prayer, keeping alert for how the Lord leads us to pray for the Fit for a Miracle 5k and the community around us where we will “set our foot” (Joshua 1:3) along the routes. Our greatest prayer is that God will be glorified as we seek the be a blessing to others in the ministry of prayer and service.

Email Pam HERE if you have any questions!

TransFit Running Group

We had such an incredible time at our Healthy Running Lunch & Learn last Thursday! TransFit Running Director, Lisa Patton, taught us so many insightful techniques and tips for running/walking efficiently! If you want to learn more, Lisa leads a running group every Monday at 8:20 am. The group will be running parts of the 5K course, so this is an incredible way to train for our upcoming Fit for a Miracle 5K, as well as any personal goals you have! Email here HERE if you have any questions!

More April Events

We will continue to have our 5:30 am HIIT cardio sessions on Tuesdays this month! Getting in a cardio workout in the morning is such an incredible way to start the day!

We will also continue our TransFit Girls sessions Wednesdays at 4:15! We love spending time with these sweet girls and helping them transform!

You can sign up for any of these sessions on our FREE app HERE!

Contact a TransFit Staff Member

Lisa Patton: As mentioned earlier, Lisa has a running group every Monday at 8:20! She is also available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza is our new amazing personal trainer who is so excited to meet everyone and help them with their personal fitness goals. Email Eliza to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

We can’t wait to see you COME ALIVE in the studio this month!

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

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

Blessings, 

Team TransFit

✨ Here’s How to Finish March with Energy!

Sweet friends,

WOW— what an incredible month we’ve had in the studio! We are so excited about the beginning of spring and warm weather. Take some time to enjoy God’s blessings by going for a run or walk outside!

Don’t forget to turn in your March calendar when the month is over! We want to see how you stayed ABSolutely committed this month! You can bring your calendar in to the studio, email us a picture to transfitathens@gmail.com, or text a picture to our staff. When you complete a monthly challenge and turn your calendar in, we reward your hard work with a prize!

We wanted to encourage you this morning to stay committed. Let’s run stronger together whatever race, whether it be the race of today or a real 5k, with perseverance, endurance, and heart!

“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. Let us fix our eyes on Jesus, the author and perfector of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful me, so that you will not grow weary and lose heart.” Hebrews 12:1-3

Whether we are physically running or not, we all run the race of life and give the honor and glory to God. Often, we are exhausted and want to quit but we have a finish line to cross so we must finish strong! He gave us these bodies and asks us to care for them, which we do by viewing exercise as a form of worship. Let us soak in the richness of the world He created!

We hope you can join us for our lunch and learn on Thursday! Additionally, we have exciting news beginning next week, April 3rd! Pam Adams, our director of Spiritual Development and Outreach, will be leading a prayer walk every Wednesday in April at at 9:30 am. Stay tuned for our April news blog for more details!

Wall Postures

Click the button above to download this flyer and save or print it for future reference! These poses are restorative yoga postures that allow the mind and the body to relax, relieving stress and tension. Here are 3 key benefits of doing these postures:

1. Relaxation: These poses in combination with controlled breathing lead to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

2. Stretches hamstrings and lower back: The angle of the body in these poses reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. In poses like Legs Up the Wall, the closer your hips are to the wall, the more stretch you'll create in your hamstrings.

3. Facilitates venous drainage and increases circulation: Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Wednesday is the last day to register for the Lunch & Learn!

The event will be on Thursday, March 28th. During this luncheon, we will cover safe and efficient running. Topics include form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! TransFit Registered Dietician Kaeti Shurling will teach us about the best foods for runners. We will also have Fleet Feet Athens and Lululemon here as guests! Lululemon is bringing new sports bras for runners. You do not want to miss this!

The cost to cover lunch is $10. You can register on the free TransFit app under Special Events!

Congratulations to our incredible marathon runners— we are SO proud of you! These ladies went down to Ormond Beach, FL to run the Tomoka Marathon over the weekend. They set a great example for us on using our bodies to worship our amazing God! Let’s take the dedication and drive we learn while training and apply it to the real life marathon we run each day for Christ!

Fit for a Miracle 5K

Our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

We can’t wait to see you in the studio throughout the rest of this week! We are finishing March strong and full of energy!

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

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

Blessings, 

Team TransFit

🏃‍♀️Run Faster and More Efficiently Today— Here’s How!

Sweet friends,

We are so thankful for another amazing week in the TransFit studio and we are ready to inspire and encourage you! March is full of so many fun events, including our Lunch and Learn! In honor of the Fit for a Miracle 5K we have coming up May 4th, we are hosting a Healthy Running Lunch & Learn. Our Transfit Staff and running experts will lead this luncheon, teaching us how to run or walk faster and more efficiently no matter how experienced we are!

During this luncheon we will cover safe, efficient running. Topics include: form fundamentals, nutrition, running shoes and favorite running gear, and health benefits. Come ready to be active and practice form drills! TransFit Running Director Lisa Patton will teach us about running/walking hills efficiently and safely, how to run/walk a 5K, and strategies to help us get faster! Whether you are a beginner or experienced runner, we can all learn and benefit!

You can register for this event on the TransFit app under Special Events by clicking the button below!

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, ladies!

If you have a goal to run a race, improve your form, or start running, 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. Email Lisa directly HERE if you have any questions.

Are you in a rut or do you desire to feel stronger while walking, jogging, or running? We have heard this comment often in the studio as the sun starts to shine and we want to be out enjoying nature on foot. We want to challenge you and ask that you commit to making one healthy habit a priority today.

When we run or walk, the glutes hold our pelvis level and steady, extend our hip, and propel us forward. The glutes also keep our legs, pelvis, and torso properly aligned. When our glutes are weak, our entire kinetic chain is disrupted. Research links weak glute muscles to Achilles tendinitis, shin splints, and IT band syndrome. Let’s don’t give in! Let’s commit to strengthening these areas! Here, we show you glute exercises that will strengthen your backside for more efficient healthy walking and running. 

Here are some incredible yoga stretches to do post walk or run to release the glutes and hamstrings!

Fit for a Miracle 5K

As some of you may know, our first annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us HERE!

Our “Commit” shirts are here and they are amazing! So cute and soft!! Make sure you grab one of these shirts in the studio or from our Etsy!

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

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

Blessings, 

Team TransFit

🔥 3 Exercises to Build Super Strong Abdominals at ANY Age!

Sweet friends,

We are so excited to go ALL IN this month! Our March calendar challenge is to be ABSolutely Committed in March, which means we are doing an abdominal exercise each day! If you haven’t grabbed a calendar yet, it’s not too late! Pick one up in the studio or download it HERE. Don’t forget to read our blog about what’s going on in March at TransFit! You don’t want to miss out on these fun events! Check it out HERE.

Get a head start and register for our Fit for a Miracle 5K benefitting ESP Miracle League! You can register online HERE or download the mail-in registration and sponsor forms on our website HERE.

We have an incredible workout for you to transform your abs! This 4 minute ab work out counts towards filling in your ABSolutely Committed March calendar! It is perfect to do at home or on the go. If you’re on spring break this week, you can do this workout or if you’re in town, join us in the studio! You can use a dumbbell if you have one, but you can do this workout without equipment as well— just substitute the dumbbell with a water bottle or anything else you have with you!

Below, we will break down our three favorite ab exercises in this workout! Try doing 10 reps of each exercise, and repeat the sequence for 3 total sets!

Plank Pass Through

This simple exercise will really activate your oblique muscles! Make sure you keep your hands under your shoulders and maintain a straight line throughout your spine. Don’t forget to engage your quads.

Full Ab Roll Up

We LOVE this exercise! Slow and steady wins the race here. Keep your feet flexed and quadriceps engaged. Roll up one vertebrae at a time!

Side Oblique Crunches

It doesn’t take a heavy weight to feel the burn in this one! Stand straight and extend one arm up. Then, pull the elbow to reach the knee, activating the oblique muscles.

High five!! Once you’ve finished this workout, you will feel incredible and your abs will be on fire, more toned, and ignited! 🔥Grab your accountability parter and knock this out, then color in today’s date on your ABSolutely Committed March calendar. This is an awesome Saturday workout you can do from anywhere!

Remember our COMMIT acronym to help you through our March challenge!

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." Philippians 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! Commit to being all in TODAY!

Our “Commit” shirts came in right in time for our ABSolutely Committed in March challenge! Make sure you grab one of these shirts in the studio or from our Etsy!

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

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

Blessings, 

Team TransFit

✨ Our Most Motivated Client Spotlight for March!

Sweet friends,

We are so proud of you for working so hard throughout February! Thank you for being ALL IN! You all are off to an incredible start in 2019! We had so many of you finish your February calendars and turn them into us! For those that haven’t turned them in, it’s not too late! Bring them in, email us at transfitathens@gmail.com, or text a picture of it to our TransFit staff.

Get a head start and register for our Fit for a Miracle 5K benefitting ESP Miracle League! You can register online HERE or download the mail-in registration and sponsor forms on our website HERE.

We are so excited to introduce our March spotlight to you all— Traci Britt, the winner of our February challenge! Traci brings so much light into our studio and works so hard! She continues to transform daily in body, mind, and spirit! Traci comes in for 4-6 sessions each week and attends the TransFit Bible study on Thursdays. Since Traci started coming to TransFit about 7 months ago, she has seen incredible results! She truly embodies our theme of being “all in” by setting goals and being committed to them, no matter what it takes! Please read her story as we hope it will encourage you to be all in and commit to your goals and dreams!

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“Around 20 years ago, when I was pregnant with my second child, I was diagnosed with hypothyroidism. My particular disease is an autoimmune disease called Hashimoto’s Hypothyroidism. I was listening to a podcast on thyroid disease when the person said, “You are 80% more likely to be diagnosed with a 2nd autoimmune disease if you already have one.”  This statement hit home with me very hard and I was determined to do whatever it took to avoid being included in this 80%.  

So around 5 years ago, my healthy life change journey began. I knew exercise and what foods I choose to eat could make the most difference. With most autoimmune diseases, there are what they call “trigger foods” that can cause inflammation in your body (for example: eggs, dairy, gluten, nuts, nightshades, and soy). I started with eliminating these from my diet. I also did food sensitivity testing which gave me a more specific list of foods to avoid. I have always lead a fairly active life; I grew up taking care of cows and horses and spent many of my days on my Mom and Dad’s farm. When I had my first child, I gave up the farm life to be a full time Mom. I started doing workout videos every morning. Working out is fun for me— I love to sweat! Exercise can be worship! It starts my day out right, makes me feel better, and gives me tons of energy. 

Several years ago I began doing women’s fitness classes and about seven months ago I found TransFit. Here at TransFit, I love working out even more than I typically do. All of the TransFit trainers bring such joy, enthusiasm, encouragement, exercise knowledge and truth through God’s word. I try to get to the gym 4-6 times per week, since it is just something I love to do! I have a flexible job that allows me to work on my own schedule so getting in my exercise daily is pretty easy.

The life accomplishment I am most proud of (besides my daughter and son) is totally changing my diet. Remaining consistent when the majority of the world says, “eat what you want” is one of the hardest things to do. My current goals are to eat more greens and cut out snacking. I can really tell a difference when I only eat 3 meals a day spread out over each 4-6 hours. Our family chose to homeschool our kids and I also worked a full time job while homeschooling (again, my work schedule is flexible and I do it from home), so because of this our family ate out a lot. Therefore, cooking at home more is a goal I want to implement in the near future. My diet is simple: protein, veggies, good carbs and good fats.”

We are so proud of you, Traci! We hope Traci’s testimony is an inspiration to you all. Anything is possible through commitment and prayer! We are here to serve you in any way we can to help you reach your goals. Please don’t hesitate to reach out to us HERE to let us know how we can serve you!

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Traci’s favorite meal is a brown rice bowl with grilled chicken, spinach, cucumbers, and avocado! YUM— if you’re looking for dinner ideas tonight, try making a healthy grain bowl like the one on our website HERE!

Avoiding inflammatory foods is good for everyone, and we are so motivated by Traci’s dedication to cutting these foods out of her diet in order to live a healthier life!

Here are 3 of our favorite anti-inflammatory foods you can incorporate into your diet!

1. Fruits like strawberries, blueberries, oranges, and cherries help reduce inflammation. Incorporating these fruits into your diet is so easy! Make sure you get your daily servings of fruit in and you’re already one step ahead of reducing inflammation!

2. Leafy greens like spinach, kale, and collards provide your body with all kinds of benefits, including reduced inflammation! We always talk about getting your greens in here at TransFit because they are just SO good for you. Check out the FREE recipes on our website to find ways you can incorporate more greens into your diet!

3. Fatty fish like salmon, tuna, and mackerel can help reduce inflammation as well! Processed and red meats can cause inflammation, so try one of these fish instead. Check out our healthy blackened salmon tacos HERE!

Strawberry Edamame Salad

Try this salad for a serving of fruits, greens, and fish (if you top with salmon or tuna)!

Ingredients:

• 2 cups organic baby spinach

• 1 cup chopped kale

• 1/2 cup chopped strawberries

• 1/3 cup edamame

• Tbsp. goat cheese (or feta or whatever your favorite is!)

• 1/4 cup toasted, chopped pecans

Dressing:

• 1/2 cup sliced strawberries

• 1 tsp Dijon mustard

• 1 tbsp balsamic vinegar

• 1/2 tsp salt

• 1/4 cup olive oil

Instructions:

• Combine salad ingredients in a bowl.

• Prepare dressing and drizzle it on top of the salad. Toss or chop if you want!

• Top with grilled salmon or tuna. Enjoy!

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If you haven’t read our last blog about what’s going on in March at TransFit, check it out HERE! You don’t want to miss out on this incredible month! To recap, here are a few March events to add to your calendar:

HIIT Tuesdays: You can sign up for these sessions on our app HERE. Read our blog about the benefits of HIIT here!

Lunch and Learn: This month’s lunch and learn will be Thursday, March 28th from 12-2 pm. Go ahead and reserve your spot on our app HERE!

Running Group: Sign up for this on our free app HERE. Email Lisa HERE if you have any questions.

TransFit Girls: This class will not meet Wednesday, March 13th. You can purchase the sessions on our website HERE or our free app HERE.

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

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

Blessings, 

Team TransFit

🙌 Are you Ready for a Miracle in March?

Sweet friends,

March is here! Your dedication and motivation throughout February truly inspired us and we had such an incredible month in the studio with you all. Pam’s Esther Bible Study has helped us stay committed and grow our faith. We are so blessed to spend time with TransFit Girls every Wednesday, helping them learn more about body, mind, and spirit! And wasn’t Valentine’s week SO much fun? We ended February strong with our Self Defense lunch & learn— we absolutely loved spending time bonding with you all while learning valuable skills to protect ourselves!

Please send us your February calendar challenge sheets. We want to see your hard work and reward you for it! You can post it to social media (make sure to tag us), text it to us, or email it to us at transfitathens@gmail.com!

Fit for a Miracle 5k

Exciting news! We are absolutely thrilled to announce a project we’ve been working on— our first annual Fit for a Miracle 5k benefitting ESP, hosted by TransFit Athens and scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. Registration for each event will begin the hour before it starts. The race is dedicated to helping the Athens community live transformed in body, mind and spirit. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us.

ESP creates ​opportunities for people with disabilities and their families to engage connect and thrive ​through summer camp, after-school and family support. The ESP Miracle League will provide transformative experiences for individuals of abilities to thrive​ through the magic of accessible play and inclusive baseball. The ESP Miracle League complex will include a rubberized baseball field, inclusive playground and splash-pad.

We have an awesome Couch to 5K ebook on our website HERE that you can purchase to help you train for our upcoming 5K! You can also get our kids version of the Couch to 5K plan HERE.

Entry is $15 with a t-shirt for the Miracle Mile. Entry for the 5K will be $25 with a t-shirt until April 26th, or $30 with a t-shirt on race day (while supplies last). You can register for this event online at active.com or click the button below to download our mail-in registration form. If you or anyone you know is interested in sponsoring this event, you can download the sponsor form by clicking the second button below!

The Fit for a Miracle 5K is not only an amazing opportunity to increase your fitness, but it’s also in support of an incredible cause. ESP is very near to our hearts because Kaeti Shurling, our incredible registered dietitian on staff, has a daughter with disabilities. Please read Kaeti’s story about her little miracle below!

“Almost exactly a year ago Nick and I found out we were going to become parents. And a few months after that, in a single day, we found out that our baby was a GIRL, she had Down syndrome, and she had 3 cystic hygromas that were likely going to inhibit her from making it into this world. That day is a blur and crystal clear all at the same time. It remains the scariest day of my life. For a moment Nick and I felt completely helpless. But it didn’t last long. God quickly wrapped us in hope as friends, family and even strangers flocked to us with their prayers, kind words and gestures. In a matter of days I was praying for a miracle that I KNEW God was capable of preforming. And he did. Less than a month later, Wynnie’s hygromas had completely disappeared! Yet the miracles kept coming. Among those that filled our hearts with hope was our ESP family. With every Java Joy coffee cart visit, we’ve grown more and more close to ESP. Nick and I are so fortunate for Laura Graben and Laura Whitaker who’ve treated us as part of the family from the start. We are in love with the participants we’ve met and how they love on our sweet Wynnie who arrived healthily into this world in October. ESP is part of our miracle! They get us excited for what’s to come with our differently-abled little girl!

We hope that our story will shed some light on how wonderful ESP’s mission is and we encourage you to help them continue to touch so many families as they have ours!”

A new month means… you guessed it, a new calendar! In February we did cardio every day in honor of heart health. This month we are focused on being ABSolutely motivated in March! Print this calendar out, write down the abdominal exercise you do each day, and color it in! You can download a printable version of the calendar by clicking the button below or grab one in the studio.

Fun March Events

HIIT Tuesdays

You asked, we answered!! We will now be offering our HIIT cardio classes on Tuesday’s at 5:30 am. This is an incredible workout and we guarantee you will leave feeling amazing- transformed in body, mind, and spirit! You can sign up for these sessions on our app HERE. Read our blog about the benefits of HIIT here.

Lunch and Learn

Save the date! This month’s lunch and learn will be Thursday, March 28th from 12-1 pm. In honor of our Fit for a Miracle 5K, we are focusing on healthy and efficient running form! More to come on this informative, fun lunch and learn!

Running Group

Starting March 4th, join us for this group on Mondays at 8:20am outside TransFit. Improve your running efficiency with proper form, increase your strength and balance with running-specific exercises, expand your cardiovascular capabilities with an outdoor runners workout. Revive your body practicing essential stretches for runners! This session is designed for every level. Whether you are new to running or looking to increase speed and efficiency, this group will be beneficial for you! Sign up for this on our free app HERE. Email Lisa HERE if you have any questions.

TransFit Girls

We’re so excited our TransFit Girls sessions will continue through March, Wednesdays at 4:15! This class will not meet Wednesday, March 13th. It’s never too late to sign your girls up! You can purchase the sessions on our website HERE or our free app HERE.

Contact a TransFit Staff Member

Lisa Patton: As mentioned above, Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon Lisa can create the plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza is our amazing new personal trainer who is so excited to meet everyone and help them with their personal fitness goals. If you haven’t read our blog on Eliza’s introduction, check it out HERE. Email Eliza to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our amazing registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of March. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

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

Let us know how we can serve you! We are so excited for a miracle in March! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!

Blessings, 

Team TransFit

🔥 The New HIIT Workout Will Transform Your Metabolism!

Sweet friends, 

We hope February is off you a great start for you! We have some exciting things going on in the studio this week for Valentine’s Day, so make sure you’re following us on Facebook and Instagram to stay up to date!

We wanted to share the importance of High-Intensity Interval Training and how HIIT can help you reach your goals and transform your body, mind, and spirit! Each of our TransFormer sessions in the studio this month will have multiple High-Intensity Intervals throughout the strength workout and we have dedicated sessions for HIIT Cardio workouts every Tuesday and Thursday at 9:30!  

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2019, based on an annual survey by the American College of Sports Medicine. HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 3 minutes in length—broken up by brief recovery periods.

How hard is hard? That depends on the interval length and your body, but the key is to go as hard as you can for the duration of the effort. So, you’re working in your VO2 max zone, or about 90-95% of your max heart rate (or a 9 on a scale of 1 to 10) for the duration of the high interval.

Then you recover - your bring your heart rate down.
How much recovery you take between intervals depends on your goals. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well.

New studies on the benefits of HIIT make the news regularly. Take, for example, this one from the November 2018 issue of American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. Researchers found that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improved mitochondrial function—when your cells can change fuel to energy quickly—just as well as 30 minutes of moderate exercise in a group of active men and women. In other words, going ALL out for two minutes of really hard INTERVAL training can give you the same fitness benefits as a 30 minute steady, moderate pace workout.

No surprise, HIIT training is outstanding for your cardiovascular system. Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate. ♥️

It also makes your body a furnace of a fat burner. 🔥HIIT fires up production of your body’s growth hormones that help you maintain muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.

And it does more than benefit your body! HIIT is amazing for your mind. Research shows that high-intensity workouts improve cognitive function and increase levels of brain-derived neurotrophic factor (BDNF) more than an easier exercise. BDNF is essential for learning, memory, and mood regulation, and your brain uses it to repair and maintain brain cells.

3 Ways HIIT Can Help You Live Transformed:

1. Lose abdominal fat: In a study of sedentary women, 20 minutes of HIIT were compared with 40 minutes of steady-state exercise, and the HIIT subjects were the only ones who lost fat— primarily excess abdominal fat!

2. Protect your heart: A study of nearly 5000 people with heart disease showed that HIIT did more to protect them from future heart problems than moderate workouts.

3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones!

Check out our NEW Transformer HIIT workout! The photos throughout post demonstrate different high and low intensity exercises on the workout below!

Try this Transformer HIIT workout to revive your metabolism and live heart healthy this February! No matter your age or activity level, YOU can do some form of a HIIT workout — your body is a temple! You can still get the benefits of HIIT just by adjusting whatever exercises you do!

View all of your exercise as a form of worship and get moving today!

Click the button below to see us a video of us doing this workout on our YOUTUBE!

Don’t forget to sign up for this month’s lunch and learn! It is on February 22nd from 12-1 pm and we’ll be doing a self defense class taught by Borders! Spots in this event are limited so sign up on our app HERE before they run out! Cost is $15 to cover lunch from The Pine.

We hope you will join us in the studio for any of our sessions to transform. Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions!

Blessings, 

Team TransFit

🔥 7 Foods that Balance Hormones and Help You Lose!

Hey friends,

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

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

Avocados

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

Nuts

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

Cinnamon

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

Green Tea

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

Pomegranates

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

Turmeric

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

Broccoli

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

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

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

Superfood Salad

Ingredients

• 4 cups of leafy greens 

• 1/2 c chopped broccoli  

• 1/2 c chopped red apple

• 1 avocado sliced 

• 1 pomegranate seeds removed

• 1 cup walnuts roughly chopped

Dressing

• 1/2 cup avocado ripe

• 1 tsp seeded mustard

• 2 tbs lemon juice

• 6 tbs olive oil

• 1 splash apple cider vinegar

• 1 pinch sea salt

• 1 pinch black pepper

  
  Instructions

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

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

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

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

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

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

Blessings,

Team TransFit

🎉 Jump Start Your 2019 with Our New TransFit Packages!

Sweet friends,

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

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

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

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

January Jump Start Package - $49

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

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

• Blank Meal Plan template for you to customize

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

• One month Transform Your Body Exercise Plan

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

• 2019 TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• TransFit January calendar with weekly challenges to keep you motivated

• Weekly inspiration and email support

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

January Jump Start Package Elite - $85

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

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

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

January Jump Start Package ULTIMATE - $395

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

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

TransFormer Power Lunch

TransFormer Power Lunch

Ingredients

• 3 cups chopped baby spinach or kale

• 1 medium pear, chopped

• 1/8 c dried cranberries

• 1/4 cup chopped walnuts or cashews

• 1/4 cup edamame or chickpeas

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

• 1/4 avocado

• 1/4 cup quinoa

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

Instructions

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

• Drizzle with vinaigrette.

• Toss for 1 minute, coating every leaf.

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

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

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

Blessings,

Team TransFit