5 Superfoods for Your Heart ❤️

Happy Saturday! 

It has been another incredible week in the studio! We can celebrate the love we have for our bodies through movement and change our perspective to view exercise as worship- that is how you live transformed!  While exercise is a way to honor your body, eating nutritious, healing, and nourishing foods is another way to live transformed.  Exercise and nutrition are also a vital piece of keeping your hearts healthy! We want to share five superfoods for your heart and a fun, new recipe to try! 

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1. Hemp Hearts. Hemp hearts are they "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart! 

3. Leafy Greens contain a nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for an overall better blood flow. 

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micro nutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression is not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

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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 the 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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Keeping our hearts healthy is such a vital aspect of our whole body health! We look forward to seeing you in the studio soon and hope you enjoy your weekend! Continue to work hard towards your February goals! We believe in YOU!

Come join us next Friday, February 24th at 12:30 for our Favorite Things Luncheon! You can register on the app! The cost will be $10 to cover lunch! Bring THREE of the same favorite item and at the end of the luncheon you will walk away with three new items! 

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

Blessings, 

Team TransFit 

💗 Hey Valentine... 5 Ways to Love your Body!

Good Morning Beautiful friends!

 As we all know, Valentine's Day is approaching and typically that means - lots of candy and sweets everywhere we look! Valentine's Day is the perfect holiday to take extra time to show others how you love them!  Let's also take some extra time to love our bodies Valentine's Day? Take just a moment to dwell on this verse-

"You are altogether beautiful my love; there is no flaw in you." Song of Solomon 4:7

These are the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take a few minutes today to write down things you love about the way God made you. Now, go share this verse with a friend! Encourage your sweet friends today in their own beauty, inside and out. Valentines Day is the day of love! Let's be intentional about spreading love, encouragement  and blessings as much as we can.

Now we know many of you will be spending Valentine's Day with your families so we wanted to share a few of our favorite healthier Valentine's Day recipes with you all! We guarantee these will satisfy your sweet tooth just as well as that box of Russell Stover- but without compromising your nutrition goals! These are treats (in moderation) you can feel good about, because they will not only make your taste buds happy but make your body happy as well. 

First, here are our Top 5 Ways to Love the Body you have been gifted this Valentines Day! 

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1. Make a Valentine's celebration breakfast! Make some fun Strawberry Love Parfaits to start your day with a sweet, healthy breakfast that tastes like a treat! Take some time to say 5 reasons why you love each other as you eat your breakfast. 

2. Celebrate with non-food items! If you're sending your kids to school with Valentines, try sending cards along with temporary tattoos, stickers, pencils or other fun little toys instead of candy. Be sure to emphasize that these are things they can enjoy over and over and not just once! Get crafty and make fun, homemade cards with markers, watercolors, etc.

3. Spread out the sweets! Naturally, we're all going to eat some sweet treats on Valentine's Day. However, all of these treats don't have to be eaten on this one day! Pick 1-2 of your top choices for today, and then put the rest away to enjoy in moderation for days to come. The longer you spread it out, the more times you get to enjoy the treats! 

4. Try a new, healthy recipe! Below you will find several of our most favorite healthy and easy sweet treats! Try making these for you and your family, friends or significant other! 

5. Celebrate with red foods! See how many delicious and nutritious red foods you can put into your diet that day! Maybe try strawberries on a spinach salad for lunch, Tomato Tulips as an appetizer (just cut a plus sign on the top of a cherry tomato, fill with cottage cheese, then use chives as the stems) or Share the Love rice krispie treats (recipe below)

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Dark Chocolate Granola Bark

• 2 cups dark chocolate chips
• 1 cup Kroger Ancient Grain granola (or granola of your choice)
• 2 tsp. orange zest
• 1 tsp. cinnamon
• 1/2 cup dried tart cherries
• 1/4 tsp sea salt

Line baking sheet with wax paper. Melt chocolate. Stir in granola, zest and cinnamon. Spread out onto baking sheet and top with cherries and salt. Chill for 30 mins or until firm. Enjoy!

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Strawberry LOVE Yogurt Parfait

• 1 large container of greek yogurt
• 1 container strawberries
• Granola cereal (lower sugar)
• Stevia drops or honey to taste

Take 1 cup of strawberries and blend in blender until smooth. Hullrest of the strawberries and cut them into slices. Mix the yogurt with the blended berries. Begin layering the Mini Trifles. Start with a layer of greek yogurt. Add a layer of strawberries. Next sprinkle granola on top of the strawberry layer. Repeat layers until the mini trifles are full. Garnish with strawberries and/or granola.

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Share the Love Healthier Rice Krispy Treats

Ingredients

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

Directions:

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

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We hope you enjoy these recipes with your family and friends! Take a picture of your healthier Valentine's day! We would love to see what you and your family and friends did! We look forward to seeing you in the studio! Come join us this morning at 8:00 AM! 

Blessings, 

Team TransFit

A Healthier Super Bowl Party!

Happy Thursday, friends! 

What an amazing start to February! We are so proud of each of you who tried the TransFive challenge. Stay motivated! We are almost finished! You can do anything for 5 days! If you did not join us this week, it is not too late to start. You can find our TransFive eBook HERE! The PDF format will be on the TRANSFORM section of the website if you would like to print the guide!

We are so excited for the Super Bowl this Sunday! Whoever said that you have to sacrifice taste to eat healthy has clearly never tried these snacks before! Here are three of our healthy favorites! 

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Black Eyed Susan Salad

Ingredients: 

• 16 ounces of black-eyed peas (or a 15 ounce can of no salt added black beans)
• 1 10 ounce package of frozen corn kernels (use fresh if in season)
• 2 tablespoons chopped pimento peppers
• ½ cup diced celery
• 2 tablespoons minced onion
• ¼ cup apple cider vinegar
• 2 tablespoons Worcestershire sauce
• ½ teaspoon garlic salt
• ½ teaspoon pepper
• ¼ cup olive oil

Directions: Combine the black-eyed peas (or black beans), corn, pimentos, celery, and onion in a mixing bowl; set aside. In a separate bowl, whisk together the vinegar, Worcestershire sauce, garlic salt, and pepper. Slowly whisk in the olive oil until the dressing emulsifies. Stir the dressing into the vegetables until evenly coated. Refrigerate 4 hours to overnight before serving.  Serve with celery, carrot chips, or on top of a salad! 

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Mozzarella, Cherry Tomatoes & Basil Skewers

Arrange little skewers with marinated mozzarella, cherry tomatoes and basil – drizzle with a little balsamic vinegar! Delicious, easy and beautiful!

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White Chicken Chili

Ingredients:

• 1 32-ounce box chicken stock(organic)
• 3 cans white beans, left undrained(use all different types to add variety)
• 5 cups cooked chicken (rotisserie or boiled)
• 1 16-ounce jar salsa(use fresh salsa-- this the key)
• 1 8-ounce block pepper jack cheese, grated
• 2 teaspoon ground cumin
• 2 cloves garlic, minced
• Black or white pepper to taste
• 1/2 cup finely crushed corn chips (optional, if you like your chili thicker)
• Sour cream or plain greek yogurt, for garnish
• Avocado & cilantro & lime for toppings

Yields: 6 servings

Preparation: Place all ingredients except the corn chips in a crockpot. Cook 4-6  hours on low. Stir in cheese the last 15 minutes until melted. Chili may also be cooked on the stovetop over medium-high heat -- stir in cheese in last until melted. When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips and other toppings.

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Ladies, let's keep up the hard work! Let's make this our best February! TransFive ladies, you can do it! We are almost finished with the no sugar challenge. You will feel refreshed and revived after completing this challenge. We are so proud of you! Come join us today for our Live TransFormed Bible Study at 12:30 in the studio! You can sign up on our app HERE!

Come join us for our new 6:00 PM sessions on Tuesdays and Thursdays! Middle School Girls Sessions will be Monday and Wednesday at 4:30. Please sign your daughter up on the app! 

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

Blessings, 

Team TransFit

New Years Healthy Recipes!

FriYAY sweet friends!

We have missed being in the studio with you, but hope you have enjoyed this holiday season spent celebrating with family and friends! As the New Year approaches, we hope that you are preparing for your BEST year yet! We look forward to hearing all that you want to accomplish this coming new year and we want to help you achieve all your goals! Check out our January Jump Start packages and find the package that works best for you! This will help you kick start your new year, new you! To purchase, you can go to our app HERE or on MindBody HERE! 

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In preparation for you new year, here are two great recipes to try! Great for a New Years Eve Dinner! More easy healthy recipes will be in ourJanuary Jump Start Packages!  The Jump Start meal plans, workouts, accountability and inspiration will help you kick start your New Year! To purchase, you can go to our TransFit app HERE or on MindBody HERE! 

Walnut-Crusted Pork Tenderloin

• 1 pork tenderloin
• 1 Tbsp. paprika
• 1 Tbsp. garlic powder
• 1 Tbsp. onion powder
• 1.5 Tbsp. mustard powder (I used regular mustard because I was out!)
• 1 tsp. pepper
• 1 1/2 tsp. salt
• 1/2 cup walnuts, chopped

Preheat oven to 375 degrees. Wash the pork tenderloin and pat it dry with paper towel. Mix the dry ingredients together (except the walnuts) and then rub all over the tenderloin. Next, cover the pork with the chopped walnuts (save just a few of the walnuts). Lightly spray a baking pan with olive oil spray and then place the tenderloin in the center of the pan and roast for 30 to 35 minutes. All ovens vary, so just check the pork with a meat thermometer to ensure it’s done (145 degrees). Serving suggestions: serve a few slices over a bed of your favorite greens sprinkled with the remaining chopped walnuts. Drizzle with your favorite vinaigrette dressing & enjoy! 

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Maple Roasted Sweet Potatoes

• 4 small sweet potatoes peeled & cut into 1-inch cubes
• 1/4 cup  maple syrup
• 1/4 cup extra-virgin olive oil
• 2 teaspoons kosher salt, plus more for seasoning
• 1 teaspoon fresh black pepper
• 2 small shallots diced
• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.
2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized and soft, about 25 -35 minutes. Be sure to check them after 15 minutes and stir, if needed.
3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.
4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

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We can't wait to see you in the studio on TUESDAY! Make sure to register for sessions in advance, so that we can best prepare the workout for you! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Healthy, Delicious Breakfast Ideas for Your Holidays!

Happy Saturday! 

We know you have family approaching for the holidays! Today, we want to share two great breakfast recipes with you to try this holiday season. It is so important for to have a well-balanced, low sugar, high protein breakfast before heading off for the day! We are a huge fan of "Make ahead" anything so these 2 breakfast recipes are great to try for this Christmas Holiday!! Both are super easy & delicious!!! Enjoy!

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Baked French Toast

Thankfully there is such a thing as healthy French toast. The Sprouted Cinnamon Raisin Bread eliminates refined flours and extra sugars, and the eggs add an additional protein boost that is welcome in any of my breakfasts. 

- 4 servings

• 8 slices Sprouted Cinnamon Raisin Bread (or try whole wheat bread & sprinkled it w cinnamon....my kids don’t care for raisins)
• 1 1/2 cup almond milk (I use no sugar, vanilla)
• 1/4 cup maple syrup + extra for drizzling
• 6 eggs
• cinnamon

Cube bread into 1- 8 inch square pan

Whisk together almond milk, eggs and maple syrup.

Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

Bake at 375° for about 35-40 minutes, until eggs are set.

Cut into 4 pieces, drizzle with maple syrup and serve.

The portion size is huge and there are about 313 calories and 19 grams of protein per serving.

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Healthier Breakfast Casserole

• 4-5 links organic turkey or chicken breakfast sausage, (4 small links)
• 1 teaspoon olive oil
• 1/2 small onion, chopped (optional)
• 1/2 red bell pepper, chopped (optional)
• 4 large eggs
• 4 large egg whites
• 2 1/2 cups low-fat milk
• 1 teaspoon dry mustard
• 1/2 teaspoon salt & pepper
• 1/4 teaspoon freshly ground pepper
• 2/3 cup shredded extra-sharp Cheddar cheese, divided
• 8 slices whole wheat bread, crusts removed

Coat a 9-by-13-inch baking dish with cooking spray.Cook sausage in a skillet over medium heat, crumbling with a fork, until browned. Transfer to a bowl.Add oil, onion and bell pepper to skillet; cook, stirring occasionally, until vegetables soften, about 5 minutes. Add sausage and cook, stirring, until vegetables begin to brown, about 5 minutes more. Remove from heat and set aside.Whisk eggs and egg whites in a large bowl until blended. Whisk in milk, mustard, salt and pepper. Stir in 1/3 cup Cheddar. Arrange bread in a single layer in prepared baking dish. Pour egg mixture over bread and top with reserved vegetables and sausage. Sprinkle with remaining 1/3 cup Cheddar. Cover with plastic wrap and refrigerate for at least 5 hours or overnight.Preheat oven to 350°F. Bake casserole, uncovered, until set and puffed, 40 to 50 minutes. Serve hot.

Make Ahead Tip: Prepare; cover and refrigerate overnight!

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As a reminder, TransFit will be open next Monday-Wednesday (December 19-21). We would love to see you in the studio during those three days! Please register for these sessions in advance, so that our team can prepare and have the best workout for YOU! If you have any questions, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Try These Holiday Tips to Feel Your Best This Christmas!

Happy Tuesday, ladies!

As we continue into this wonderful season, one of the most challenging things in our health journey can be staying on track when we go to holiday parties. We all know that these parties come with friends and family, but also endless amounts of food. People gather and all bring dishes that are so tempting and we often go through a cycle of overeating and then feeling guilt and shame after the party. Friends, let's not do this to ourselves this holiday season! Here are a few tips on how to have your best and healthiest holiday season yet! 

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1. Focus on fellowship with family and friends!

Of course, when we think about holiday parties, we think about food. Enjoy yourself, but remember, it’s not all about the food!

2. Keep moving!

Stay on track with your fitness goals by continuing to schedule your workouts as usual. Block off these times in your schedule so you don’t skip a workout. When family is in town, take walks together! And park further away from stores to get in extra steps!

3. Bring a healthy dish!

Unsure about what you’ll eat at a party? One way to be prepared is to bring a healthy dish (or two!) Fix a large salad and serve it in a festive Christmas bowl. Arrange fresh fruit or vegetables in the shape of a Christmas tree!

4. Eat smart!

Make sure you’ve eaten normally throughout the day so when you arrive at a party, you’re not starving! Remember TransFit’s favorite saying, “Everything in moderation!” Save those splurges for your favorite holiday treats instead of wasting calories on those store-bought holiday cookies or candy! Stay hydrated throughout the day as well (minimum 64 ounces!) When fixing your plate, choose a lean protein and select green vegetables when available. Pack healthy snacks, like 100-calorie packs of nuts or Kind bars, when shopping or traveling so you’re less tempted to pull through a drive-thru.

5. Begin with the end in mind!

January is only a couple weeks away! Need some extra accountability? We’re here for YOU and believe in YOU! The TransFit team wants to see you reach your goals! We want to see you get your $20 back in January at the end of our Holiday Extravaganza! Remember: consistency is key! Remind yourself daily to focus on portion control and exercise!!

Here is a great salad to take to Holiday parties! 

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Spinach, Pear & Feta Salad with Pecans & Pomegranate

·      10oz Fresh Spinach

·      2 Pears, sliced

·      1/2 cup Pecans, toasted, chopped

·      1/2 cup Feta, crumbled

·      1/4 cup Pomegranate Airls

The Pine Pecan Vinaigrette

·      1/2 cup Pecans, toasted, chopped

·      1 pint Cider Vinegar

·      1/2 pint Sherry Vinegar

·      1 tsp Whole Grain Mustard

·      1/2 tsp Brown Sugar

·      1 1/2 pint EVOO

·      Salt & Pepper pinch

·      Chili Flake pinch

·      2 tbsp Fresh Chopped Parsley

 In a large mixing bowl whisk all ingredients or in a large dressing jar with a lid, mix all ingredients and shake. Keep in refrigerator.

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Friends, it is time that we break free from the cycle of holiday over eating. Parties should be filled with laughter, fun, and time spent with the ones that you love. Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experience all of the great fellowship without any guilt or shame in overindulging. 

Now you may be wondering what to do if you get off track and have one too many pieces of Christmas candy or dessert. Friends, do not let any sort of guilt enter your mind! Let it go- it is in the past! Clean the slate! Realize that this journey you are on it not a diet. No friends, this is a lifestyle and sometimes you will face challenges! I encourage you in these times to remember why you started this lifestyle. Think for a second on all of the positive changes you made this holiday season in compared to your last. Think of how far you have come and all the progress you have made. Now with a renewed mind and spirit prepare to have your best healthiest day tomorrow and drink plenty of water and tea to help purify your body so you can feel your best! 

TransFit Holiday Schedule: open this week (December 12-17), open Monday-Wednesday next week (December 19-21), and will open back up Tuesday, January 3, 2017

Don't forget to get your friends and family gift cards! You can pick them up in the studio or purchase them HERE!

You can do this friends! We are praying for you and can't wait to hear all the success that you have and how God blesses your holiday season! 

Blessings, 

Team TransFit

Healthy Fall Dinner Ideas!

Good morning sweet friends!

What a high energy week in the studio! Thank you!  Each of you are working so hard and we know that you are preparing for the Holiday Extravaganza! Weigh-in's for the contest start next week! With the holidays approaching, you may need this weekend to relax, and enjoy a delicious home-cooked  fall meal.  Cherish these times. Family meals are can be a time when you can learn what’s going on in everyone’s lives, when you can spark up a fun conversation, and just enjoy sweet company!

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When it comes to a delicious fall dinner, when in doubt we say "roast it"!  We love to roast those somewhat strange veggies you may find in your veggie box or at your local grocery store. Roasting veggies brings out the natural sweetness and intensifies natural flavors and allows fresh vegetables to brown, caramelize, and become crispy- YUM... I'm getting hungry!  Here are a few delicious, health fall dinner ideas for your weekend.  Enjoy! 

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Delicious Maple Dijon Chicken

Serves 4

• 4 boneless, skinless chicken breasts
• 1/2 cup Dijon mustard
• 1/4 cup maple syrup
• 1 tablespoon red wine vinegar
• Salt & pepper
• Rosemary

Directions:

1. Preheat oven to 375 degrees. In a small bowl, mix together mustard, syrup, and vinegar.
2. Place chicken breasts into 9×13 greased baking dish. Season with salt & lots of pepper.
3. Pour mustard mixture over chicken.
4. Bake for about 30-40 minutes, or until meat thermometer reads 165 degrees.
5. Season with chopped rosemary. And prepare for people to ask you to make it again!

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Greek Turkey Burgers

• 16 ounces 93% lean ground turkey
• 1/4 cup whole-wheat breadcrumbs
• 1/4 cup feta cheese, crumbled
• 1 egg white
• 1 tablespoon chopped mint
• 1 tablespoon dried oregano
• 1/4 teaspoon black pepper
• Cooking spray

Directions:

1. ix all ingredients until just combined. 
2. Coat a nonstick skillet with cooking spray and place over medium heat. 
3. Divide the meat mixture into 4 round balls. 
4. Flatten the burgers with your hand and press your thumb in the center of each burger (this keeps the meat from rising too high as it cooks)
5. Cook the burgers 5-6 minutes per side, flipping once, until internal temperature reaches 165 degrees F.

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Maple Roasted Sweet Potatoes

• 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes
• 1/4 cup  maple syrup, divided
• 1/4 cup extra-virgin olive oil, divided
• 2 teaspoons kosher salt, plus more for seasoning
• 1 teaspoon freshly ground black pepper, plus more for seasoning
• 4 large shallots, peeled and thinly sliced (optional)
• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.
2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.
3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.
4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

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Roasted Brussels Sprouts

• 1 1/2 pounds Brussels sprouts
• 3 tablespoons good olive oil
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground  black pepper

Directions:

1. Preheat oven to 400 degrees F.
2. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Chop off ends & cut in half.
3. Mix them in a bowl with the olive oil, salt and pepper.
4. Pour them on a sheet pan and roast for 25-35 minutes, until crisp on the outside and tender on the inside. Helpful to put the cut side facing down on the pan.
5. Shake the pan from time to time to brown the sprouts evenly. Serve immediately.

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Continue to honor your body this weekend by putting in season, nutrient dense vegetables on your dinner plate! We would love to have you sweat and get those muscles toned before the game, join us 8 AM on Saturday morning! You can find more recipes, workouts, and inspiration on our TransFit app! 

We will be offering a 4 week session of 4th grade girls and Middle School Girls sessions starting next Wednesday. Please sign up your daughter on Mind Body or the TransFit app! 

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Are you getting enough protein?

Happy Thursday sweet friends! It has been an awesome week in the TransFit studio!  Each of you are working so hard to reach your goals and finish August as strong! Remember those goals you set at the beginning of the month and push yourself toward progress each toward your goals! We had a great vision and goal setting workshop with lululemon Tuesday, if you would like a copy of the handout please let us know! 

Nutrition was a goal for many of you this month! Food journaling, decreasing, sugar, processed foods, and increasing water intake were a few of the many goals. We want to encourage you today to be mindful of how much protein you are eating and below we have a few tips and recipes to help you get in your recommended daily intake! 

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Importance of Protein- 

• Nutritionists advise eating 1.1 g of protein daily for every 2.2 pounds of body weight.  (Take your body weight and divide by 2- is a great estimate of grams of protein per day)
• Adults in the U.S. are encouraged to get 20% - 35% of their day's calories from higher protein foods. 
• Ways to add protein into your diet-
  • A small 3-ounce piece of meat has about 21 grams of protein. 
  • One 8-ounce container of yogurt has about 11 grams of protein.
  • One cup of milk has 8 grams of protein.
  • One cup of dry beans has about 16 grams of protein.
  • One egg contains 6 grams of protein.

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Eggs are great way to add protein to your diet. Eggs are one of the least expensive, purest form of protein. Sweet friend, Sarah Bennett, owner of Five Arrow Farms, offers fresh eggs to each of you here at the TransFit studio. 

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Here is Sarah's favorite way to steam eggs! 

With over 100 pastured laying hens eggs are certainly a staple in our home! Farm fresh eggs are delicious, but can be difficult to peel once hard-boiled. I found myself avoiding hard-boiled eggs for this very reason until a friend introduced me to the art of steaming my eggs.  It has made all the difference!  They are just as delicious and take seconds to peel.  Now we are back to making Jain's favorite "doubled" eggs and keeping steamed eggs in the fridge at all times for extra protein on salads or as a side for lunches or dinner! Follow the simple steps below for perfect steamed eggs!

• Fill saucepan with an inch or so of water
• Please eggs in a single layer in steamer basket
•  Place basket in saucepan one water is boiling
•  Cover and steam 10-12 minutes
•  Remove eggs with a slotted spoon directly into cold water, or run cold water directly into pan to cover eggs
•  Once cooled, peel and enjoy!

*Cooking time can vary based on egg size, altitude and the number of eggs cooked at once, so I always recommend testing one before peeling them all

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Jain Making her famous "doubled" eggs! 

 Healthy Deviled Eggs Recipe:

• 12 eggs
• 1/4 cup plain Greek yogurt
• 2 tablespoons yellow mustard
• 1 teaspoon red wine vinegar
• Salt and pepper to taste

Combine hard boiled eggs yolks with all of the above top with smoked paprika

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Continue adding in more protein to your daily diet. If you would like to meet with our nutrition consultant, Katie Woodall, please email as at transfitathens@gmail.com for more information. Let us know if there is anything we can do to help you achieve your August goals! 

Blessings, 

Team TransFit 

FREE Back to School Meal Plan & Healthy Kitchen Tips

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

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

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

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

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

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Pack foods your kids will eat! 

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

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

Let your kids pack their lunch. 

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

Make it fun!

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

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What to pack!

1. Protein.

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

2. Whole grains.

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

3. Colorful fruits and vegetables.

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

4. Sweet and salty snacks.

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

5. Hydration.

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

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

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

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

Blessings, 

Team TransFit

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CLICK the image to download the app! 

Healthy Gut Equals Healthy YOU!

Wow! We are off to a great start this week in the studio. You are working hard and making this second half of 2016 your best. We love seeing your positive attitude, determination, and willingness to give 100%! Thank you!  The summer is great time to try one of our new classes, to give your workout routine a kick! Who's up for a good challenge in our KickBoxing or KettleBell class? Or you can come release some tension and try our TransFlex class! Come join us Friday mornings at 6 AM for a FREE running group! In addition to working out, you know that nutrition is such a crucial part of your transformation. While I was in Arizona, I learned about the importance of your gut health and now I want to share some important information with you!

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The colon (gut) has at least 500 different kinds of bacteria! Wow! One of these bacterias is the bifidobacteria making up the majority of the "good" bacteria that is in your gut. This good bacteria is benefitted by the intake of probiotics. Probiotics can help your digestive track and help take up the space in your stomach that could be taken over by a less healthful product or organism. Probiotics can be found in foods that have live and active cultures. A great source of probiotics is found in yogurt, kefir, Kombucha, and sauerkraut.

It is important to choose yogurt products that are made with milk from cows that eat organic food. Additionally, try to choose yogurt or kefir that does not have any added sugars, colors, or flavors that have been added by heat after that were fermented. The best way to know if you are choosing yogurt that has the probiotics you need is to see if it has the LAC seal, standing for Live and Active Cultures. We encourage you to add more probiotics into your diet and then help the probiotics by eating more fiber, too!

Example of Greek Yogurt with Live & Active Cultures seal

Fiber is important for overall health, but it is found that around 90% of Americans do not meet the recommendation for dietary fiber. Women should work to eat 25 grams per day and studies encourage you to have 40-50 grams of fiber, in order to have optimal gut health. Adding fiber and probiotics to your diet can help the amount of probiotics in your colon, improving your health.

Here are some fiber-filled foods you can add to your diet! 

• Avocado- 1/2 cup serving size with 8 grams of fiber 
• Raspberries- 1 cup serving size with 8 grams of fiber 
• Lentils, cooked- 1 cup serving size with 15.6 grams of fiber
• Black beans, cooked- 1 cup serving size with 15 grams of fiber 

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In addition to your dietary needs, it is important to focus on your exercise, time spent resting, and the amount of sleep you get each night. As you know, exercise is such an important part of whole body health. Regular exercise can help you have a greater diversity of bacteria in your stomach. Sometimes we forget that rest is needed for whole body health. Stress can add to the amount of adrenalin your body gives off and therefore speeds up everything occurring in your body. As a result, adrenalin can cause your food to pass through too quickly and can lead to a negative impact on your stomach's health. Take time each day and week to add in time to rest. Lastly, a lack of sleep can alter your appetite and weight. You should try to sleep 7-9 hours each night. In order to improve your sleep, try to cut out fatty foods, alcohol, and caffeine before you go to bed and work towards eating at least three hours before you go to bed. 

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Enjoy these new recipes that add in more probiotics and fiber to your meals! 

Flora-Flourishing Meal in a Jar

• 1/2 cup Greek yogurt
• 1/2 cup plain Kefir
• 1 teaspoon real maple syrup
• 2 tablespoons whole grain oats
• 1 tablespoon chia seeds
• 1 teaspoon ground cinnamon, plus additional for sprinkling 
• 1/2 cup frozen mixed berries 
• 1 tablespoon sliced almonds or nut of choice

In a mason jar or bowl, combine yogurt, Kefir, syrup, oats, chia seeds, and ground cinnamon. Let stand 5 minutes.  Top with frozen mixed berries in jar or layer the mixture. Sprinkle with cinnamon and top with almonds. Refrigerate overnight or up to two days. 

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Barley/Farro Black Bean Salad

• 1 cup of barley or farro, cooked according to package directions 
• 1 15-oz. can black beans, rinsed
• 1/2 cup corn or edamame, (thawed if frozen)
• 1 roasted red bell pepper (from jar), diced
• 2 large garlic cloves, peeled and minced (about 3/4 teaspoon)
• 1/2 cup chopped fresh cilantro or Italian parsley
• 1 tablespoon red-wine vinegar
• 2-3 tablespoons lemon juice 
• 2 tablespoons extra-virgin olive oil
• Salt & freshly ground pepper, to taste 

Combine all ingredients in a medium bowl. Stir gently to combine! Enjoy! 

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Try to add fiber and probiotics to your diet this week. You can do it! If you would like to meet with our nutrition consultant, Katie Woodall, please email us at transfitathens@gmail.com to set up a 1-1, 30 minute session. This 1-1 session will allow you to talk about you specific nutrition, meal planning, give you new recipes to try, and a plan to succeed! Let's finish this week strong! Let us know if you have any questions! 

Blessings, 

Team TransFit 

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

Healthy Recipes

Eating a nutritious and balanced diet is imperative in maintaining a healthy lifestyle. Diet accounts for 80% of weight loss but also contributes to feeling energized and alert. I also try to use substitutes in my meals to make the dishes more nutritious. My favorite ones to use are coconut oil, protein powder, flax seed, whole wheat flour, and Greek yogurt. One of my best cooking tips is add in one serving of organic ground flax seed to a meal at least once a day!

Nutrition Counseling

Links to Old Recipes:

BREAKFAST

• Avocado Egg Breakfast (9/12/13)
• Baked French Toast (4/16/13)
• Breakfast Quinoa (9/12/12)
• Chia Pudding (4/7/2014)
• Chocolate Chip Pumpkin Protein Pancakes (10/14/13)
• Easy Scrambled Egg Muffins (10/24/12)
• Favorite Waffle Mix (3/12/13)
• Make Ahead Fruit and Yogurt Breakfast Parfait (4/16/13)
• Maple Apple Walnut Oatmeal (8/20/13)
• “O”utrageous Breakfast Bars (8/20/13)
• Peanut Butter Banana Oat Breakfast Cookies with Carob/Chocolate Chips (9/3/12)
• Pumpkin Bread (10/3/12)
• Pumpkin Protein Muffins (3/12/13)
• Pumpkin Protein Yogurt Parfait (10/5/13)
• Quick and Easy Granola (8/20/13)
• Whole Wheat Bagel Gone Bananas (3/12/13)
• Yummy Greek Yogurt (10/24/12)

SMOOTHIES

• All Around Good Fruit Smoothie (1/15/13)
• Blueberry Almond Smoothie (1/15/13)
• Chocolate Heaven Smoothie (6/6/13)
• Clean Eating Pumpkin Smoothie (10/21/12)
• Energizing Kefir Smoothie (via Mary Hardman) (8/13/13)
• Gingerbread Smoothie (1/15/13)
• Green Machine (9/3/12)
• Green Protein Smoothie (1/15/13)
• Jack-o-lantern Juice Smoothie (10/22/14)
• Peach Perfection Smoothie (8/20/13)
• Peanut Butter Treat Smoothie (1/15/13)
• Pumpkin Pie Smoothie (10/14/13)
• Shamrock Shake (3/14/14)
• Superkid Summer Smoothie (5/20/13)
• Super Green Smoothie (9/3/12)

SOUPS

• Cleansing Vegetable Soup (11/6/12)
• Healthy Healing Chicken Soup (1/16/15)
• Roasted Carrot Soup (11/6/12)
• Roasted Cauliflower Soup (11/6/12)
• Roasted Ginger Carrot Soup (2/12/14)
• Slow Cooker Healthy Chicken Noodle Soup (11/25/13)

SALADS

• Avocado Strawberry Spinach Salad (6/10/13)
• Baby Spinach Salad with Blueberries and Pecans (6/10/13)
• Fall Harvest Apple Salad (10/1/14)
• January Jump Start Salad (1/5/15)
• Raspberry Avocado Spinach Salad (12/16/14
• Roasted Asparagus Salad (via Angela Miller) (4/8/13)
• Roasted Pumpkin and Pomegranate Salad with Pumpkin Seed Oil Vinaigrette (10/14/13)
• Spinach Salad with Balsamic Fig Dressing (3/20/13)
• Walnut & Pear Salad (12/5/14)
• Watermelon, Red Onion, and Feta Salad (6/10/13)

SANDWICHES

• Veggie and Hummus Sandwich (3/20/13)

APPETIZERS ANDSIDE DISHES

• Antipasto Veggie Dip (via Bonnie Chambers) (7/2/13)
• Avocado Chicken Salad (9/12/13)
• Black Eyed Susan Salad (via Missy Hill) (10/16/12)
• Blueberry Chicken Salad (6/10/13)
• Cowboy Caviar (9/26/14)
• Edamame and Avocado Spread (1/31/14)
• Fall Quinoa Salad (via Laura Wilfong) (11/4/13)
• Farro with Feta, Cucumbers and Sun-dried Tomatoes (3/20/13)
• Fresh Baked Pita Chips (1/29/13)
• Green Beans with Pomegranates and Toasted Walnuts (11/14/12)
• Healthy Maple Glazed Pecans (12/18/12)
• Healthy Spinach and Artichoke Dip (1/29/13)
• Hot Caprese Dip (1/31/14)
• Kale Chips (1/22/13)
• Maple Roasted Sweet Potatoes (11/24/14)
• Mediterranean Couscous (via Ashley Smith) (5/2/13)
• Mozzarella, Cherry Tomatoes, and Basil Skewers (1/29/13)
• Perfect Lunchtime Pasta Salad (8/7/13)
• Roasted Brussels Sprouts (via Shelley Kudela) (4/4/13)
• Roasted Carrots, Beets, and Red Onion Wedges (2/11/13)
• Roasted Sweet Potatoes with Raisins, Shallots, and Pecans (11/14/12)
• Simple Cranberry Sauce (11/14/12)
• Terrific Turkey Meatballs (9/20/14)
• Zucchini Fries (1/31/14)

SNACKS

• Frightening Fruits (10/22/14)
• Frozen Peanut Butter Banana (9/18/12)
• Healthy Trail Mix (9/18/12)
• Homemade Graham Crackers (10/30/12)
• Homemade Protein Bar (9/23/13)
• Monster Mouths (10/22/14)
• No-Bake Energy Bites (8/31/12)
• Pre and post workout mini meals (9/20/13)
• Top 10 Healthy Vacation Snacks (6/28/13)

DINNERS

• Balsamic Roasted Chicken (via Gena Knox) (11/2/12)
• Brown Sugar Balsamic Glazed Pork Tenderloin (11/25/13)
• Caprese Chicken (9/20/14)
• Chicken Tacos (1/23/14)
• Clean Eating Baked Italian Ziti (2/27/13)
• Crock Pot Lasagna (1/23/14)
• “Dinner Bells” Stuffed Peppers (9/12/13)
• Farro and White Bean Chili (10/21/12)
• Greek Turkey Burgers (10/15/14)
• Healthy Chicken Lettuce Wraps (via Pauline Juul) (6/4/13)
• Homemade Pizza (2/27/13)
• Hummus Crusted Chicken with Roasted Vegetables (12/5/14)
• Lentils with Wine Glazed Winter Vegetables (via Lisa Douglas) (3/5/13)
• Maple Dijon Chicken (4/22/13)
• Perfect Quorn (or Chicken) Dinner (via Angela Miller) (4/8/13)
• Pork Chops Stuffed with Sun-dried Tomatoes, Spinach and Goat Cheese(via Cynthia Shepard) (9/8/13)
• Pumpkin Turkey Chili (10/14/13)
• The Roasted “Brined Turkey” (11/14/12)
• Spinach Stuffed Baked Salmon (2/11/13)
• White Chicken Chili (9/3/12)
• World’s Best Turkey Burger (5/14/13)
• Yummy Goat Cheese, Caramelized Onion and Spinach Quesadillas (5/14/13)

DESSERTS

• Chocolate Chip Cookie Bars (Flourless) (3/24/14)
• Healthy Low Fat Frozen Yogurt (5/20/13)
• Mini Apple Pie Crumbles (11/10/13)
• Ooey-Gooey Rocky Road Cookies (9/12/13)
• Pumpkin-Carrot Bars with Cream Cheese Frosting (3/26/13)
• Raspberry-Chocolate Chip Frozen Yogurt (2/11/13)
• Rice Krispie Hearts (2/14/14)

DRINKS

• Lavender Tea (via Lisa Douglas) (3/5/13)

•