Finish Last Five Days of June feeling your best!!!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and for being so determined to reach your goals! We realize the summer can be a hard time to stick to any routine, but let's focus on the goals we set at the beginning of the month and give our best these last 5 days to achieve success in the last week of June!  

Today TransFit has updated and is re-releasing the TransFIVE Challenge. This 5-Day challenge focuses on eliminating sugar from your body and reviving your body, mind and spirit! It includes a 5 day meal plan, recipes, tips, daily inspiration and more!  We have updated the e-book with a new summer meal plan and new recipes! This is a great time to challenge yourself, as we finish out this month! You can do it!

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the fun and download the TransFIVE e-book (FREE for TransFit clients), plus be added to the TransFit Facebook group to join other ladies in this journey! We are so excited to encourage and inspire each other as we do this challenge together! To download the free ebook, use the code CLIENT at checkout and you will get it for FREE. 

Spend time this weekend preparing for your upcoming week through nutrition and exercise. You can create a weekly calendar and can plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book classes at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! You can see this upcoming week's studio schedule below! In addition to these sessions, we offer one-on-one personal training consultations and nutrition consultation by appointment. Email us at, transfitathens@gmail.com if you are interested! Continue to purchase and sign up for classes on MindBody. You can access MindBody online HERE or on the free app HERE. 

There will also be the Friday Running Group session with Lisa at 6:00 AM! It is FREE! We would love to see you Friday mornings! 

Let's finish this month strong! If there is anything we can do to help you, please email us! Enjoy this beautiful Friday and your weekend!

Blessings,

Team TransFit 

The Many Benefits of Hemp Hearts & delicious recipes!

Happy Wednesday friends! Today we wanted to post a quick blog about one of our favorite superfoods! Many people haven't heard of hemp hearts and if this is you- you are in for a treat! These tiny seed-like hearts pack in so  many amazing nutrients and can be easily added into so many things! You can find this superfood at most grocery stores! 

Hemp hearts are the “heart” of a shelled hemp seed. They are considered a “superfood” because they are rich in protein. They have almost the highest balance of proteins, fats, vitamins, and enzymes. Hemp hearts have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. 

Hemp hearts can relieve indigestion because they have no known allergens. So people that are gluten intolerant, for example, can eat hemp hearts and have no problems. Hemp hearts are also good at suppressing the appetite. They can also give you an added boost of energy! Some hemp hearts may contain fatty acids and no cholesterol, which can help lower cholesterol. 

How to Eat Hemp Hearts:

Sprinkle them on a salad

Blend them into a smoothie

Add them to cereal, both hot and cold

Bake them in your favorite treats for an added boost of protein

Eat them plain

Use them instead of nuts in a recipe

 

 

Hemp Heart Granola TransFormed

• Preheat Oven 450. Spray pan with Coconut Oil Spray
•  2 Cups Whole Grain Oats
• ¼ cup hemp hearts
• 1 Cup of crushed Nuts (Almonds, Walnuts, Pecans, Pumpkin seeds or Mix)
• ¼ Cup Ground Flax Seed
• 1 Tbsp Cinnamon
• ½ Tsp Salt
• 2 Tbsp Coconut Oil
• 2 Tbsp Honey or Maple Syrup
• 1 Tsp Vanilla Extract

Mix first 6 ingredients in large bowl and spread over baking sheet. Bake on 450 for 3 min (stirring each minute). Mix together next 3 ingredients and pour over the toasted mixture. Bake another 2-3 minutes or until crispy! Makes 8-10 servings. Enjoy!

Hemp Transformer Energy Bites

• 1 cup oatmeal (not quick cooking)
• 1/2 cup nut butter 
• 1/3 cup honey 
• 1 cup coconut flakes
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips
• 1 tsp vanilla
• 1/2 cup of Hemp Hearts (to roll the energy bites in)

Put all ingredients in one bowl, mix, and roll them in Hemp Hearts. Then let chill for 30 minutes in the fridge. Enjoy!

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Also quick note that we will  be offering a lunchtime Transformer Express class every Monday and Wednesday from 12:00-12:45 starting March 1st! If you are interested, please email us at www.transfitathens@gmail.com to reserve your spot! 

Have a wonderful rest of the week friends! Let's strive to honor God with our whole bodies this week through our nutrition by trying new foods that He has created for us! 

-Team TransFit

The secret to reduce stress and stay organized for your healthy lifestyle!

Good Morning sweet friends! 

Many of you have met my dear friend and now TransFit Nutrition Consultant,  Katie Woodall. Today, I wanted to give her an opportunity to share with you her best nutrition advice and a fabulous secret! 

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Hey guys! I am Katie Woodall, a Certified Nutrition Consultant for TransFit! I have loved working out side-by-side with a lot of you at the TransFit studio. It’s my pleasure to share my love for nutrition with each of you today! 

Who wants to reduce stress and stay organized??? I know we all do- so here is the solution for you — meal planning! This was one of my 2015 New Year’s Resolutions. It not only saved me time after time from asking, “What’s for dinner,” but it kept me organized at home and at the grocery store. Instead of walking into the store with no plans and wandering up and down aisles, and back across the store because I forgot something, I went to the store with a plan! And a plan can help you spend less — as long as you stick to it!

Like most people, our New Year’s Resolutions include losing weight and toning up. Well, meal planning helps with your fitness goals, too! Muscles start in the kitchen, right?! I often tell people that you can work out 6 or even 7 days a week, but until you make healthier choices in the kitchen, nothing will change! You can start by organizing your family’s weekly meals.

3 Simple Steps to Getting Your Meals Organized

1. Set aside a day and time to plan! Put it on your calendar if you have to! Saturdays and Sundays typically work best, even if it’s just 30 minutes or one hour set aside.

When you find your block of time that works best, sit down with your healthy recipes and start planning for the week ahead. Include meals for breakfast, lunch, dinner and snacks. Yes, plan your snacks! Even if it’s a protein bar, write it down! One of TransFit’s blank meal plans can prove to be very useful.

2. Stay cost conscious! If you want to save a little extra money that week, take a look at the sale papers and plan your meals accordingly. What meats are on sale? Consider which fruits and veggies are in season.

3. Create your game plan! Once your week’s planned out, you can easily make your grocery shopping list. If you’re like me, I usually incorporate 2-3 shopping trips a week for fresh produce and meat to last through the weekend. After your calendar is full, go back and organize a grocery shopping list. Try to separate your list into different sections, like produce, dairy, dry or canned goods, etc. to make shopping even easier! And also when you’re at the store, it can help hold you accountable to your list and avoiding those extra items or treats around the store!

Let us help! Are you adding “Meal Planning” to your calendar right now or wondering still how to find the time for it? I’d love to help you! Part of TransFit’s nutrition services is meal planning. So if you’d like to save time, I can take the stress of meal planning away from you! I can create fresh meal plans for you and your family, including the recipes, and add one of our newest features — grocery shopping lists! 

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To make changing yours or your family's nutrition habits a breeze, let TransFit help you through the Healthy Family Meal Plan which can be found here http://www.transfitathens.com/new-products/healthy-family-meal-plan

or a Personalized Nutrition Plan found here

http://www.transfitathens.com/new-products/one-on-one-nutrition-consultation

These options and many more can be found in the TransFit shop! 

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To give you an idea of what a typical, healthy family meal plan from TransFit looks like, I’ve included one here. That’s five meals a day for seven days! Also, we’re sharing a few recipes from this plan, too.

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Strawberry Spinach Salad with Balsamic Fig Dressing

Ingredients: (serves 2)

Dressing -

• 1⁄4 cup balsamic vinegar

• 1 tablespoon fig preserves

• 1/4 teaspoon ground black pepper

• 1 teaspoon Dijon mustard

• salt to taste

• 1/3 cup extra virgin olive oil

Salad -

• 1 (10 oz) package of baby spinach leaves

• 1⁄2 Cup Craisins

• 1 cup Strawberries hulled & sliced thin

• 1⁄2 cup cooked, shelled edamame

• 4 oz crumbled Goat Cheese

• 1/2 cup walnuts, coarsely chopped

Preparation:
Mix vinegar, pepper, mustard, salt, and olive oil in a small bowl with whisk. In a large salad bowl, toss the remaining ingredients together. Drizzle the dressing over the salad and serve. Top with grilled chicken or salmon! Goes perfectly with homemade pita chips Enjoy! 

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Healthy Chicken Nuggets  

• 6 oz. boneless, skinless chicken breast (cut into 1⁄2 inch pieces) 2 pinches salt

• 2 pinch pepper

• 1 pinch garlic powder

• 2 tbsp light extra virgin olive oil

• 1 cup whole wheat breadcrumbs (or almond meal for lower carb option) 

• Olive oil cooking spray

Preheat oven to 425 degrees. Toss chicken in olive oil and then season chicken with salt, pepper, and garlic. Dip the chicken in bread crumbs until coated completely. Roll until nicely coated. Lightly coat a cookie sheet with spray and place the nuggets onto the tray and then into the oven. Bake until golden brown and cooked through (about 10-15 minutes).   

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For more on how we can help you organize your family meal plans, please email Katie at katie@transfitathens.com. Or if you’d like to learn more about our nutrition consulting services, log on to http://www.transfitathens.com/nutrition/.

Have an amazing weekend! 

Team TransFit

Are you ready for a January Jump Start?

Hello friends!

I hope you all had a wonderful Christmas with your families and are enjoying this time of rest and relaxation. In this last week of December 2015 as we move into the New Year I encourage you to stay motivated! I know this time between Christmas and New Year's can be tempting to indulge in leftover sweets and treats but let us finish the year stronger and healthier than ever! Take this time of rest to really focus in on your goals for 2016 and all that you want to accomplish, not just through your health but in all areas of life. 

Sweet friends that are participating in the Holiday Extravaganza finish strong and remember why you started this challenge! Remember the challenge is not a diet or a phase meant to restrict, but meant to encourage you to treat your body as a temple and reward you for doing so! 

Thinking about the New Year - Are you going to be looking to jump start your body, mind, & spirit for a successful 2016?
The TransFit January Jump Start packages will provide you a healthy all- inclusive approach to help you achieve your fitness goals! The January Jump Start packages will get you on the right track to make 2016 the best year yet body, mind and spirit!

January Jump Start Package A

•  4 weeks healthy lifestyle meal plans, recipes, shopping lists
• Blank Meal Plan Template for you to customize
•  2 home workouts per week plus weekly inspiration
• One month exercise plan                                                            
• Getting Started Guide & 10 New Year's Steps to Success
•  2015 Goal Sheet                                                           
• Accountability Chart
• TransFit January calendar with weekly challenges
• Weekly Inspiration and email support

                                                                       $75. 00                                                                    Will be emailed directly to you in PDF format

January Jump Start Package Elite

 January Jump Start Package A plus add in a 25 minute consultation with body composition (body fat % & measurements) with Certified Nutrition Consultants: Katie Woodall or Caroline Ward    $100

January Jump Start Package Premier

January Jump Start Package A plus add in 2 -25 minute consultations before & after 4 week nutrition plan $125

January Jump Start Package Platinum (*awesome savings!*)

January Jump Start Package A  plus 25 minute consultation before & after 4 week nutrition plan  plus 2 Transformer in studio workout sessions per week for the month of January    $225.00                                                                                                

Email transfitathens@gmail.comor go to SHOP to sign up

Here is a January Jump Start recipe and my favorite 2015 Transformer workout to help you stay focused during the last week in December. 

Enjoy this salad recipe over the next few days to leave you feeling satisfied and energized!

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Transformer Pear & Spinach Salad

Ingredients

• 1 cup chopped walnuts or pecans, toasted
• 1 cup pomegranate arils
• 4 oz feta cheese or goat cheese, crumbled
• 1/3 cup dried cranberries
• 2 Bartlett pears (firm but ripe), cored and sliced
• 1 avocado, peeled and sliced tossed in lemon juice
• 9-12 oz baby spinach

Dressing

• 1/4 cup apple cider vinegar
• 3 Tbsp extra-virgin olive oil
• 1 Tbsp honey
• 1 tsp dijon mustard
• Salt and pepper, to taste 

Directions

Place all dressing ingredients in a mason jar and shake well or blend. Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing then toss to evenly coat. Serve immediately.

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Here is one of our favorite workouts of 2015 - try this some time in the next few days to feel recharged and strong! 

I want to say thank you so much for another incredible year. God has continued to bless this business and I have loved watching Him use TransFit as an amazing ministry. You all inspire and encourage me each and every day, and I could not be more grateful to do what I love and serve you all!

Blessings,

Caroline

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

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

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

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

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

Blessings,

Caroline

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

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

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

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

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

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

Blessings,

Caroline

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

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

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

TRANSFIT SUMMER SCHEDULE 

TUESDAY, WEDNESDAY, THURSDAY

6am

8:30am

9:30am (TransFormers)

10:30am

11:30am

or by appointment

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

TRANSFIT SUMMER FITNESS PACKAGES

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

COMMITT TO YOUR HEALTH PACKAGE

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

TransFit Advanced Fitness Guide Binder

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

Accountability Chart

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

Weekly Phone/Email Support

$95/ per month

Will be emailed directly to you in PDF format

ADVANCE YOUR FITNESS PACKAGE

3 month commitment

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

$115/ per month

MAXIMIZE YOUR FITNESS PACKAGE

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

$215/ per month

Weekly Healthy Family Meal Planning

$40/month

Email TransFitAthens@gmail.com to sign up

Blessings, Caroline

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

Advance Your Appetite

Happy Spring! Even though it already feels like summer!! Spring is a great time to try new recipes. Lots of fresh fruits and vegetables fill the stores, and farmers markets are beginning to pop up throughout town. This gives you a great opportunity to stock up on local produce and advance your appetite for healthy food!

Above you can see a chart showing which fruits and vegetables are in season during specific months. In April & May, Artichokes, Asparagus, Beets, Brussels Sprouts, Bok Choy, Cherries, Chives, Grapefruit, Fava Beans, Leeks, Oranges, Peas, Radishes, Spinach, Strawberries, and Watercress are all in season! The variety of textures and flavors of these foods makes for some delicious meals.

Another way to manage your diet is to focus on portion control. You don't have to completely cut out desserts or sweets, you just need to focus on small servings of them and choosing healthier dessert options where possible. Try this healthier banana pudding below and let me know what you think!

Healthier Banana Pudding

Serves 16-20

• 2 cups lowfat milk
• 1 large box instant vanilla or banana cream pudding mix
• 1 container of Tru Whip (healthier version on cool whip in freezer section)
• 1 (12-ounce) box mini vanilla wafers
• 4 bananas, sliced
• Cinnamon for serving

Directions: 1. Mix together the milk, pudding mix, and ¾ container of Tru Whip until smooth. 2. In a 4 oz mason jars, place 4 small wafers, then layer ¼ pudding mix, then sliced bananas, and another ¼ pudding mix. Top with a few mini wafers and sprinkle with cinnamon! Refrigerate for at least another 30 minutes before serving. Serving size is they key in this healthier version of the tasty treat! Enjoy!

If you have any questions or would like a TransFit Healthy Family Meal Plan or a Commit to Your Health Fitness Package please email me at transfitathens@gmail.com.

Blessings,

Caroline

How to have a healthy, joy-filled Easter!

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

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

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

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

   

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

   

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

   

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

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

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

Blessings,

Caroline

The Importance of Calcium

Growing up I was constantly reminded how important calcium is for bone strength and for a healthy diet. My mom asked me to drink a glass of milk every day or eat yogurt to make sure I was getting enough of this vital nutrient. Unfortunately, as I got older this became more difficult. Approximately 65% of humans have a reduced ability to digest lactose after infancy. Most of these people are able to consume small amounts of dairy, but consuming too much can often result in abdominal pain, bloating, flatulence, diarrhea, and nausea. In addition some dietary choices, like being vegan, necessitate the elimination of animal products from meals.

However, calcium is essential as we age, especially for women. About 8 million American women have osteoporosis, which is the development of pores in the bones which cause them to become very fragile. Women reaching or past menopause are at a higher risk since estrogen levels are dropping. Approximately 1 in 2 women over the age of 50 (nearly 50%!) will break a bone because of osteoporosis.

Good lifestyle habits including exercise and maintaining a healthy weight can reduce the risk of osteoporosis, but one of the most important things is to make sure you are getting enough calcium in your diet! The US Department of Health Services recommends 1,300mg per day for females ages 9-18, 1,000mg per day for females ages 19-50 (unless pregnant), and 1,200mg per day for females ages 51 and older.

So what calcium rich alternatives to dairy are out there?

1. Non-dairy Milk: Almond milk, soy milk, and rice milk can be found at most grocery stores today and can be rich in calcium, especially if fortified. Calcium fortified almond milk contains 451mg of calcium per 1 cup serving, and just 90 calories. Calcium fortified soy milk contains 299mg of calcium per 1 cup serving, and 80 calories. Calcium fortified rice milk contains 283mg of calcium per 1 cup serving and 113 calories.
2. Tofu: Tofu is made by extracting protein from soy milk, and is used as a popular meat substitute among vegetarians and vegans. With 1/2 cup serving tofu, you’re getting 434mg of calcium plus lean protein for 94 calories.
3. Tempeh: Tempeh is essentially fermented soybeans compacted into patties and used as a meat substitute. With a 1/2 cup serving of tempeh you'll get 92mg of calcium, lean protein, and fiber for 160 calories.
4. Edamame: These green soybeans are available fresh or frozen at most stores and make a great snack or addition to a meal such as stir fry. A 1 cup serving contains 98mg of calcium and 189 calories.
5. Collard Greens: This leafy vegetable can be used as a wrap or cooked and served as a side dish. A 1 cup serving (cooked) contains 268mg of calcium and 63 calories.
6. Spinach: Spinach packs a surprising calcium punch, delivering 241 mg in just a 1/2 cup cooked portion, making it perfect for salads or in smoothies.
7. Okra: Okra is high in fiber, low in calories, and packs plenty of vitamins and minerals, including calcium. A 1 cup serving (cooked) contains 123mg of calcium and 35 calories.
8. Broccoli: A 1 cup serving of this versitile vegetable contains 62mg of calcium and 55 calories.
9. Arugula: Add some arugula in your next salad as a 1 cup serving contains 32mg of calcium and only 5 calories.
10. Canned Fish: Canned fish is a great item to add to your grocery list- it's inexpensive and a great source of both lean protein and omega 3's. Per 3 ounce serving, canned sardines contain 216mg of calcium and 166 calories. Canned mackarel contains 205mg of calcium and 133 calories. Canned salmon contains 181mg of calcium and 118 calories.
11. Dried Figs: Dried figs are a sweet snack that provides a small boost of calcium. A 1/2 cup serving contains 150mg of calcium and 186 calories.
12. Fortified Orange Juice: Fortified orange juice is another beverage you can consume to increase your calcium intake- just watch the sugar content! A 1 cup serving contains 300mg of calcium and 117 calories.

Here is one of my new favorite smoothies that is loaded with extra calcium!

TransFit Almond Dream Serves 1

Ingredients:

• 1 cup Vanilla Unsweetened Silk Almond Milk
• 1 serving Chocolate protein powder
• ½  frozen banana
• 1 tsp+ cinnamon
• 1 TBSP Chia Seed
• 1 cup peeled & chopped zuchinni (keep these in freezer in chunks)
• 12 almonds (should be 1/8 cup)
• 1 tsp Vanilla extract
• 5-6  ice cubes
•  ** can add 1-2 drops Stevia liquid or 1 TBSP honey or 1 pitted date for added sweetness!

–Blend, Serve & Enjoy

Blessings,

Caroline

Maximize Your Motivation in March!

February is coming to a close and I am so proud of all the hard work & dedication I've seen this month! I love hearing from all my friends on how their training and nutrition programs are going. You haven't let cold weather slow you down and you've stayed committed to your goals!

This month, I've especially loved the opportunity to reach out to more people than I ever thought possible. Last week I was able to speak to a group of young women about proper nutrition, exercise, and faith.

We did a quick body weight workout, then focused on the power of positive thinking and with help from God's strength we can acheive our life goals.

We discussed how college can be a difficult time for a lot of women since there is such pressure to fit in, get a high GPA, and have a great figure while doing it. Even when college is finished, life's challenges continue. God has a plan for us all though, and we must have the strength to follow it.

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

In March, plan to stay motivated and committed to your health. I will be offering  Maximize Your Motivation in March packages:

Maximize your Motivation for March Package A - $75

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

Maximize your Motivation for March Package Plus- $95

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

25 minute consultation for body composition and assessment

All these items (except the consultation) will be emailed to you directly. If you are interested, please email me at transfitathens@gmail.com to get started or click the PayPal link below.

An example of one of the great recipes that can be found on the meal plan is Crockpot Chicken Gyros! These are family friendly and so easy to make since you just have to mix up all the ingredients in a crockpot.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 2 cloves garlic, minced
• 1/4 cup fresh lemon juice
• 1 onion, diced
• 1/4 cup water
• 1 tablespoon extra virgin olive oil
• 3 Tablespoons red wine vinegar
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon lemon pepper

Directions: Spray crock pot with non-stick cooking spray. Place chicken breasts inside slow cooker. Mix remaining ingredients together in a bowl and pour over chicken breasts. Cook on HIGH for 3-4 hours or LOW 6-8 hours. Shred chicken and serve with pocketless whole wheat pita bread, Flat Out Bread,  or lettuce wrap,  sliced tomatoes, sliced onions, sliced cucumbers, lettuce, feta cheese and tzatziki sauce.

Blessings,

Caroline

December Client Spotlight: Leah Hobbs

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

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

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

In her own words...

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

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

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

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

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

Energy Balls

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

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

Blessings,

Caroline

HEALTHY ACTIVE FAMILY VACATIONS

Summer vacations are in full swing as we head into July. Make your summer vacation a healthier one this year by making time to eat healthier foods, take a longer walk or run on the beach, or play active games with the family at your destination. Enjoying these extra moments with family helps you relax and refuel for the upcoming months. I have recently heard of so many families making better choices for their family vacations that I had to brag on them in hopes to inspire YOU to plan a more active, healthy family vacation this year.

Valerie Langley and her family organizes an entire family beach 5k equipped with water stops and 5k t-shirts! Each year the 5k group has grown, with a record turn out this year, and Valerie achieved a record time of 25 minutes!

Langley Family 5k Photo 2013

The Kilgore family has made a change from staying in a hotel in Amelia island to staying in a condo with a full kitchen so they can prepare their meals and not eat out as often.  Some of Suzanne's families favorite staples are yogurt parfaits, smoothies, and raw veggies (such as cucumbers and carrots) with hummus.

The Kilgore Family getting ready to enjoy a family vacation!

The Bennett family next week plans to join together for a family vacation after many family members run the Peachtree road race. Their 4th of July festivities include purple cable slaw & roasted beets in a vinaigrette, followed by yoga on the grassy lawn! WOW!

Russell & Charles Bennett on a healthy active beach vacation!

Kelly running to the bike in the Williamsburg Half Iron Man!

Friend, Jason Matthews, high fives his kids during the Williamsburg Half Iron Man race!

I just love these fresh ideas! Our family just returned from a trip to Williamsburg, Virginia where my husband, Kelly, competed in his first Half Iron Man in 17 years.  A company named Rev 3 organized the race and touts this event as a family friendly race with a 1 mile glow run, a family adventure course, and the triathlon. At the race finish, the company sets up jumpy houses, face painting, hoola hoops, and poster decorating making it fun for all! We like to incorporate our family vacations with a race or active event - so the days after the race we toured Colonial Williamsburg, slid down the water park rides, and experienced roller coasters at Busch Gardens!

The Matthews family also traveled to Williamsburg to enjoy a fun, active family vacation. Jason, UGA Accounting Professor, has recently started competing in triathlons and over the past year has transformed his lifestyle completely.  His wife, Pam, and four children enjoy coming to support him in his new found passion!

Eating healthy at these theme parks and vacation destinations  can be tricky, but planning ahead makes it possible!!! We always pack a backpack full of water bottles, nuts ,apples ,and premade sandwiches in case of those "I am starving!" moments. Of course, we let the kiddos have a treat while out, but trying to teach them to make their own smart choices will help them to become stronger and healthier so that they can grow strong and enjoy all the Busch Gardens rides!

Here is a list of some vacation travel snacks for you to pack! Never leave home without your cooler in your car!

Top 10 Healthy Vacation Snacks

1. Bottled waters 2. Apples 3. Almonds/Walnuts 4. Cheese sticks 5. Luna Protein Bars & Kids Cliff Bars 6. Grapes 7. Dry cereal in Ziplock bags 8. Pretzel thins 9.Raisins 10. Whole wheat peanut butter crackers

kids clif bar

cheesesticks

Blessings, Caroline

The Ward Family Pre-Race!