Meet Mallory and Come Transform With Us!

Happy Monday! 

We are so excited to announce that we are welcoming a new Personal Trainer to our TransFit Team! Meet Mallory Gilliam! Many of you have met this bright spirit in the TransFit studio over the past weeks and she starts her new sessions tonight! We are so excited to have Mallory on our team to encourage and inspire you and we are so thrilled for her to meet her! Mallory cheered at UGA and her contagious energy and bright spirit will propel you give your best inside her sessions and living transformed outside our #happyplace! 

My name is Mallory Gilliam, and I am so grateful to be a part of the TransFit community!  I am thankful to share my passions for health, wellness, and faith through TransFit!  I want to inspire, motivate, and encourage all women to trust the Lord with their hearts, minds, and bodies because that's when transformation unfolds.

While attending The University of Georgia, I obtained a Bachelor's degree in Advertising.  My love for Georgia Athletics came alive as I was fortunate enough to carry out my endeavors as a member of the UGA Cheerleading Team.  My time Between the Hedges, on the competition mat, and in the weight room lifted my passion for exercise.  I was named to the NCA All-American Team and honored as one of the Top 20 NCA Collegiate Cheerleaders across the nation.  After cheerleading ended, I moved to Dallas, Texas for my dream internship.  During this time, I truly began focusing on the foods I was putting into my body and I began overtraining.  I was left broken and tired.  This is when I knew it was time to focus on my faith.  I finished my last semester of college and later became a pharmaceutical sales representative.  God had blessed me with everything I wanted, but as I began focusing on my still moments, I felt Him leading me in other directions.  After trying a few other career paths, His purpose for me became clear.  I am passionate about helping others through exercise and nutrition, so I honored His gifts for me, and pursued group fitness and personal training.

I am excited to help TransFit ladies on their journey, and my goal is to encourage transformation through shifting thoughts of comparison and perfection to happiness and peace.

Some of Mallory's favorite things outside of TransFit include:

• Cooking, especially for others
• Taking walks around Five Points
• Painting
• Yoga
• Georiga Athletics
• Wednesday nights with my small group ladies
• Dancing in my kitchen
• All dogs, but I have a special place for big dogs
• Sundays
• Giving and wrapping gifts
• Spending time with loved ones
• Spreading kindness and smiles because we all need encouragement
• Having alone time to pray

Mallory will be teaching our NEW Monday 7:15 PM session and Saturday 10 AM session! We hope that you will come meet Mallory and join us at these sessions! You can sign up on our FREE app! 

Keeping our hearts healthy is such a vital aspect of our whole body health! We look forward to seeing you in the studio soon! Let's kickstart this week and make it count! Continue to work hard towards your February goals! We believe in YOU!

Don't forget to sign up for our new sessions! We hope to see you soon! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are You Up For the Challenge?! FREE 5 day No Sugar Challenge Meal Plan to Start February Strong!

"Whatever you do, work at it with all your heart, as working for the Lord, not for men."

Colossians 3:23

We have had an amazing week here at the studio! Thank you for coming to help us celebrate TransFit's birthday! Let's start  February 2018 strong! We have talked about the importance of setting goals and now we want to commit to doing everything with our WHOLE hearts this month! Here's a goal for you...5 days no sugar!  I know you are rolling your eyes right now and think we are crazy... but we believe in you!  How about trying our 5 day NO SUGAR CHALLENGE (TransFIVE) starting Monday (yes...tomorrow)? The TransFit community and all friends will start the TransFIVE Challenge this Monday! Join in the challenge to eliminate sugar and feel your best going into February!  Download the (FREE today), plus be added to the TransFit Facebook group to join other ladies on this journey! We are stronger together!  You will find recipes, meal plans, inspiration, and a 5 day devotion to allow you to complete these 5 days! In honor of our birthday celebration, you can purchase the TransFive eBook for FREE! Let's do this as a TransFit community of strong women and hold each other accountable to having no sugar next week! 

We challenge you to join us for FIVE days of NO sugar! We believe you can do it! We want to remind you to sign up for your sessions in advance and meal prep today! Scheduling your workout in advance allows our trainers to have workouts set up specifically for you and provides you accountability if you sign up at the beginning of the week. 

We also have our February calendar challenge! We hope that you will join us for this challenge. The winner will receive a month of FREE sessions!  In order to win, you must fill out the calendar with your exercise each day and send it to us at the end of the month! Yes you can do it!  

This month we are also offering YOU a special - $180 Love Your Body All Access Pass. This pass will allow you to come to unlimited sessions for the entire month! You can purchase it on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Goal Setting Takeaways that will help you Finish January Strong!

Sweet friends, 

Last Friday, we had an incredible Lunch and Learn where we heard from our TransFit Personal Trainers, our Dietitian- Kaeti Shurling, and Kristy Smith from lululemon. We walked away feeling refreshed and renewed, ready for this new year and ready to conquer our goals and dreams. We wanted to share some of the key takeaways and the delicious salad recipe.

3 Key Things that Can Transform Your Life in 2018:

1. The people you spend time with! 

Are you spending time with people that lift you up, encourage you to be your best? 

2. The books you read! 

Are you reading books that challenge your mind and spirit? Here are a few that we recommend.

3. Encountering the presence of God! 

Are you taking time to be still, rest, and listen? Even a few minutes of calm and stillness can change your day and enhance your mood.

Kristy spoke to us about how to identify our core values, write them down,  and reminded us to come back to those values each day as a reminder of the amazing woman you CAN become! Listen to this beautiful song we played while centering our minds....

Remember ladies, even more important than the dreams and the goals you achieve is the person who you become along the way! The journey to your goals is where the real transformation takes place! These dreams make take a lifetime to achieve but they are worth waiting for and working for! Let's start today by CREATING the future of our dreams! Pray big bold prayers! We are here to help you! 

Transformer Plate at The Pine (Above)

Mix greens, curry vinaigrette

Herb roasted heirloom carrots and cauliflower (Roast veggies on 425 for 25 minute)

Crispy quinoa cake, sweet potato puree, goat cheese, toasted pecans

Curry Vinaigrette

• 1/2 c Rice Wine Vinegar
• 1/2 c Extra Virgin Olive Oil
• 1/2 tbsp curry powder
• 1/2 tbsp honey
• 1/2 tbsp dijon mustard 
• 1 tsp turmeric
• S&P to taste

TransFit Quinoa Cakes

Makes 10-12 cakes

Ingredients:

• 2 ½ cups cooked quinoa
• 4 large eggs, beaten
• 1/2 teaspoon salt
• 1/4 teaspoon lemon pepper
• 2 Tablespoons chopped parsley
• 1/2 small onion, finely chopped
• 2 cloves garlic, finely chopped
• 1 Tablespoon oil, plus more as needed
• **any seasonings you like to add deeper flavor

Directions:

1. Combine the quinoa, eggs, salt, and lemon pepper in a large bowl. Stir in the parsley, onion, and garlic.

2. At this point, you should have a mixture you can easily form into 10 thick patties (use a ¼ cup to form into patties). You want the mixture moist, so the patties aren't dry tasting. However, you want the mixture to hold together when cooking

3. Heat the oil in a large skillet over medium-low heat, add 5 patties, cover, and cook for 7 to 10 minutes until the bottoms are deeply browned. Carefully flip the patties with a spatula and cook the second sides for 5 minutes, or until golden. Remove from the skillet and cool on a large plate while you cook the remaining patties. Add more oil to the skillet if needed between each batch.

A goal that one of our TransFit trainers had last year was to serve the community well. After praying bold prayers and lots of hard work Shelley is in the process of opening a home to help women called HOPE 139! If you want to help Shelley with her ministry in anyway, please reach out to her at shelley@transfitathens.com. 

We hope that you feel inspired. It's never too late to set your goals! You can print off our 2018 goals handout and kickstart this year! Don't forget to send us your January challenge calendar! Remember, the winner wins a package of FREE sessions!! You can email the calendars to us at transfitathens@gmail.com. 

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

Blessings, 

Team TransFit

Who Needs Some Tips on How to Navigate Holiday Parties?! 🙋🏼

Hello sweet friend! 

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  parties are to enjoy friends, family but also there can be 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 after the party. Friend, let's not so this to yourself this holiday season!  Bring a healthy dish to share and choose wisely! 

Here are a few tips on how to have your best and healthiest holiday season yet.

1. Focus on fellowship with family and friends! You are not there for the food. Yes, there will be a lot of food that only comes once a year but at the end of the day it is exactly that- food. Food was meant to nourish our bodies for service, not tempt us into over-indulgence and lead us to guilt. Go into your party knowing that this party is about fellowship and spending time with the ones you love. 
2. Drink a large glass of water and eat a high-protein snack before the party.Now, you will be satisfied from a healthy snack going into the party and much less likely to reach for empty calories and mindless snacks. I know often people will not eat all day to "save their calories" for the big party or meal, however this leads to over-consumption of foods that are not going to satisfy or fuel you in the long run! Prepare before hand so you can enter and exit this party feeling healthy and nourished. Having victory! 
3. Bring a healthy snack or treat that everyone can enjoy and so you will know you have a healthy option available. Some ideas are: lean meat and cheese trays, fruit and vegetable trays, homemade trail mix or glazed nuts. Below is an easy recipe that you can take that is sure to be a crowd favorite and leave everyone feeling great and not weighed down and guilty! 
4. Keep moving! Stay on track with your fitness goals by continuing to schedule your workouts as usual. Block of these times in your schedule, so you don't skip a workout. When family is town, take walks together! Park further away from stores to get in extra steps! 
5. Begin with the end in mind! Make everyday count! 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 Jesus the reason for the season. You can't control all of your circumstances, but you can control where you keep your focus-- on Him! 

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Here are some great healthy recipes to take to your next holiday party!

Strawberry Edamame Salad

• 2 cups organic baby spinach
• 1 cup chopped kale
• 1/2 cup chopped strawberries
• 1/3 cup edamame
• Tbsp. goat cheese (or feta or whatever your favorite is!)
• 1/4 cup toasted, chopped pecans

Combine all ingredients together. Drizzle a tablespoon (or two) of your favorite dressing on top. I like a tablespoon of olive oil and balsamic vinegar! Don’t forget to make an extra salad or two for lunches this week!

Fruit Kabobs

Perfect kid friendly healthy snack! Add one marshmallow, strawberry, banana, and grape for the perfect Santa kabob! 

Holiday Grain Bowl 

• 1 cup cooked wild rice
• 1 cup cooked quinoa
• 6 radishes
• 1/2 cup roasted chickpeas
• 1/4 cup roasted pumpkin seeds
• 1/3 cup reduced sugar craisins 
• 2 cups salad greens of choice
• 1 shallot sliced
• Fresh basil
• Pepper to taste
• 1 tbsp green goddess dressing

First, make sure your rice and quinoa are cooked according to package directions. Slice your radishes and shallots. Arrange all ingredients into two bowls. Garnish with basil and pepper. Drizzle with green goddess dressing. 

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Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experienced all of the great fellowship without overindulging. Parties should be filled with laughter, fun and time spent with the ones that you love. 

Now you may be wondering what to do if you do get off track and have one too many pieces or Christmas candy or dessert. Let it go- it is in the past. Clean the slate! Realize that this health journey you are on is not a diet. No friends, this is a lifestyle and sometimes you will face challenges! We 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 and healthiest day tomorrow and drink plenty of water and green tea to help purify your body so you can feel your best! 

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

Blessings, 

Team TransFit

Join us for a 5 Day No Sugar CHALLENGE! Start December STRONG!

Happy Sunday sweet friend!

You are ready to finish 2017 strong! To kick off December and the holidays feeling our BEST, we are going to start another round of the TransFive No Sugar Challenge this Monday!! Woo!!! Yes, Monday, December 4th ladies we can do 5 days of no candy, cakes, cookies, or added sugars! We are stronger together ladies. Let's do this challenge and feel VICTORY as we go into this holiday season!

 We would love to have you join us for the first time OR for another round! You are AMAZING AND WE WANT YOU TO REACH YOUR END OF THE YEAR GOALS ! Let's do the challenge together, ladies!  

The TransFive  eBook is given to you, sweet friend, FREE this week, you just have click the link to get the eBook with a sample meal plan, recipes, and 5 day devotion! Commit to being ALL IN with the 5 day Challenge! Yes, you can! 

Here is a sample recipe from TransFive! 

Hummus-Crusted Chicken

• 4 boneless, skinless chicken breasts
• Salt and pepper
• 1 zucchini, chopped
• 1 medium onion, chopped
• 2 carrots, chopped
• 1 cup hummus
• 1 Tbsp. olive oil
• 2 lemons

Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.

Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with smoked paprika. Thinly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

Have a fabulous weekend friends, and congratulations on another amazing week of living transformed and striving to become to healthiest version of yourself. Remember that with EVERY small step you take you are making lasting changes and becoming better than you yesterday.  Small changes equals BIG results! Take time this weekend to celebrate all of the healthy changes you have made this year and how your new healthy lifestyle makes you feel.

You are beautiful and strong, friend!! We so value and treasure you at TransFit and we are incrediblly proud of you. Keep motivated to achieve your whole body health goals! 

Blessings,

Team TransFit

Are you ALL IN this Holiday Season?!

Happy Sunday, friends! 

Hope you are finding some rest and recovery and time to recharge today. Last week, the TransFit studio was buzzing with excitement and we loved seeing your hard work and dedication to your health! We had the privilege of recently hearing from our new TransFit Registered Dietitian, Kaeti Shurling at our Lunch and Learn. We wanted to share these two key takeaways with you to help you be ALL IN this Holiday Season-

1. Drink 80 oz of water daily and add frozen fruit to make it more flavorful! 
2. Try to eat at least 2-3 servings of fish a week!                                                                        - Fish is packed with omega-3 fatty acids that have a number of health benefits.   Eating a diet with omega -3 fatty acids can reduce memory loss, lower the risk of heart disease, reduce inflammation, and can lower blood pressure! 

These are two tips that you can add to your weekly meal plan today, so that you can live transformed mind, body, and spirit. Kaeti has shared this incredible Grain Bowl recipe with us. Set aside time today to meal prep (download a FREE MEAL PLAN HERE) and plan out your workouts for the week will help you stay focused on your goals and help you stay committed to being ALL IN this Holiday Season! Holiday Extravaganza weigh-in's start this week so bring your $20 and join the transforming holiday challenge! 

Perfect Portions: Grain Bowl 

(500 kcal/portion)

Ingredients (4 Portions):

• 1.5 Onion
• 10 oz Frozen shelled Edamame, thawed
• 1.25 c Uncooked Quinoa
• 1 Lemon
• 2 tsp Minced Garlic
• 2 Zucchini, diced
• 2 cup Chicken Stock
• 2 oz, Walnuts
• 4 Tbsp Olive Oil
• Pepper to Taste

Instructions:

1. In a medium pot, cook quinoa according to quinoa package instructions, using chicken stock instead of water.  

2. Finely dice onion. Zest, then halve lemon.

3. On a baking sheet, toss shelled edamame, diced zucchini, and a drizzle of olive oil. Season generously with pepper. Roast in oven until nicely browned, 15-20 minutes, tossing halfway through.

4. Saute onion and garlic until fragrant and onion is soft and translucent. 

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We can tell that you are ready for Holiday Extravaganza! If you missed our last blog, check it out HERE. But, get ready....it's time for HOLIDAY EXTRAVAGANZA! Grab your $20 and come join us! Weigh ins start TOMORROW! We hope that you are ready to compete for a chance to win the BIG prize! If you, someone in your family, or a friend own a business and would like to join us in the Holiday Extravaganza giveaway baskets and gifts, please email us at transfitathens@gmail.com. We would love any and all donations for prizes weekly and for the top 10 biggest losers!

We are so thankful for each of you! Let's get ready for an amazing Holiday Extravaganza! If you have any questions, please email us at transfitathens@gmail.com. Don't forget to use our app for inspiration, workouts, and recipes! Also shop all our inspirational products on our new TransFit Fashion Etsy Shop! Excited to see you in the studio this week!

Blessings, 

Team TransFit

November is HERE! How can you kickstart your nutrition this month?

Happy November sweet friends!

All of a sudden, November is here and the holidays are right around the corner! Often it seems we associate the holidays with being surrounded by unhealthy foods and lack of exercise; however, November is the best time of year to focus on nutrition and cardiovascular exercise! In light of Thanksgiving we want to focus on being thankful for our bodies by respecting and taking care of them. You can do this viewing exercise as worship and proper nutrition as a way to be thankful for the healthy body you have! Practicing these healthy habits diligently and staying accountable to your goals through the holiday season will help you honor your body! 

Friends, let’s light a fire down deep and have a passion to become more motivated than we have all year in time for this holiday season.  You can stick to your plan and reach your goals through the holidays! At TransFit we believe in you and we are excited to help you be the best YOU!  

We would love for you to come join us Friday at 12:30 PM for our Lunch and Learn. We will discuss the importance nutrition, tips for the holiday season, and how to feel your best for to finish 2017 strong . You will have the opportunity to hear from our new registered dietitian, Kaeti Shurling, and eat and fellowship together.  Please sign up on our app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com.

We wanted to share one of our new fall recipes with you, today! Enjoy! 

Chopped Kale Salad with Butternut Squash & Chickpeas

SERVES: SERVES 4 AS MEAL - OR 8 AS A SIDE

Ingredients

For the Salad

• 1 large bunch of kale 
• 4 cups of any other green lettuce (chopped spinach, broccoli slaw, more kale)
• 2-3 cups large diced butternut squash
• 1 15 ounce can chickpeas (garbanzo beans), drained and rinsed
• 1 tablespoons extra virgin olive oil
• 1 tablespoon curry powder
• ½ teaspoon of cayenne pepper
• Kosher salt
• ½ cup toasted pecan
• OPTIONAL: Chopped chicken or other protein, pomagranate

For the Dressing

• 2 tablespoons tahini
• ¼ cup extra virgin olive oil
• 2 tablespoons white wine vinegar
• 1 teaspoon honey
• ½ teaspoon kosher salt

Instructions

1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  
2. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.
3. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.
4. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein! Enjoy!

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We want to spend November focused on being grateful for the body we have and that we have the abilities to treat our bodies well. Let’s choose to make choices today and every day to treat our bodies with love and respect. 

We are excited to reach new goals with you this month and watch you achieve new things and begin living an even healthier lifestyle! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Try a New Healthy Dinner Recipe from our NEW Registered Dietitian: Kaeti Shurling

Happy Monday, sweet friends! A new week and a fresh start! Get excited about the energy in the air with the AthHalf marathon here this weekend and our lululemon POP Up Shop! Our TransFit staff will energize youwith strong body mind and spirit workouts in the studio all week! 

We are thrilled to introduce you to our new registered dietitian Kaeti Shurling!

Kaeti will be sharing new healthy recipes for you and will be taking new nutrition clients Mondays, Wednesdays, and Fridays in the TransFit Studio. 

Kaeti Shurling MS, RD, LD is the registered dietitian behind KaetiRD, a nutrition counseling practice and Perfect Portions LLC, a healthy, prepared meal service.  Kaeti graduated from the University of Georgia in 2013 with a degree in Dietetics and went on to obtain her Masters of Nutrition Science at the University of Alabama at Birmingham in 2015.  While working in the clinical nutrition field for almost 3 years, her entrepreneurial nature and enthusiasm for proper nutrition education did not fade.  After moving back to Athens in March of 2017 she decided she was ready to help a new population meet their nutrition goals.  Kaeti's nutrition counseling techniques and Perfect Portions work hand-in-hand to help her clients comprehend the reality of good nutrition, but also to act on it by fueling themselves and their families with healthy meals.  Kaeti is fully devoted to helping clientsreach health & nutrition goals through small changes and accountability.  

We are so excited to welcome Kaeti to the TransFit Team!

Kaeti Shurling

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Here is an amazing recipe from Kaeti that we wanted to share with you-

Grilled Mediterranean Turkey Meatballs

Ingredients

FOR THE TURKEY MEATBALLS

• 1 pound ground turkey meat , 95% lean
• 1/3 cup plain panko crumbs or plain bread crumbs
• 1/2 cup crumbled fat free feta cheese
• 1/2 cup chopped STAR Reduced Sodium Pimiento Stuffed Olives
• 2 green onions , cut into thin slices (trim the tops and ends and discard)
• 3 garlic cloves , minced
• 1/4 cup chopped fresh parsley
• 1 teaspoon Italian seasoning
• salt and fresh ground pepper , to taste
• 1 large egg, lightly beaten

FOR THE SKEWERS

• 8 to 10 bamboo skewers
• green , red, and orange pepper, cut into 1-inch squares (I use the mini bell peppers)

Instructions

1. Heat a grill to medium-high.

2. In a large mixing bowl combine turkey meat, bread crumbs, feta, olives, green onions, garlic, parsley, Italian seasoning, salt, pepper and egg; mix well to combine.

3. With moistened hands, shape mixture into 16 meatballs, about 2 inches in diameter.

4. Thread the meatballs and peppers alternately onto skewers.

5. Lightly oil the grates of the grill.

6. Place the meatball skewers on the grill and cook for 12 to 15 minutes, rotating about every 3 minutes to cook evenly. Meatballs should be just cooked through, but not overcooked.

7. Serve warm with Garlic Yogurt Sauce 

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We can't wait for you to meet Kaeti! You can book sessions with Kaeti for nutrition consultations on our app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Come join us today and tomorrow at the studio for awesome sessions and to check out the pop-up shop with Lululemon featuring their new fall line! Lululemon will be in the studio from 8-11 AM! 

Blessings, 

Team TransFit

Finish TransFIVE Strong!!!

Happy Thursday!

Thank you for joining us for the transFIVE Challenge! We are SO proud of you for accepting the challenge to eliminate sugar for 5 days to make the first week of October your best! Challenge yourself to workout daily and come join us in the studio for strength training, running, Bible study, Biblical meditation, or yoga! You can do 5 days with no sugar- we believe in you!! 

As we enter into Day 4, here is a great reminder- Release all your worries to the Lord! We pray that you are able to surrender all control to Him.  Rest in His peace and His love for you. The Lord reminds us in His word 365 times to not be afraid- one for each day. May we live in the freedom found in Christ! 

"Cast all your anxiety on him because he cares for you." 1 Peter 5:7

You are beautiful and made in His image! Shine today beautiful friend! Make today your best day and commit to eliminating sugar today! Take this journey just one day at a time! You will feel energized & revitalized at the end of the 5 days! Please read the daily inspiration for today in the eBook & remember your goal for this week! 

Keep these great tips in mind each day- 

• Avoid simple carbohydrates, like processed breads and cereals 
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast 
• Drink a minimum of 100 ounces of water DAILY
• Try to eat less fruits and MORE veggies
• Exercise for 30 minutes in the morning and 30 minutes in the afternoon- one option would be to alternate your strength training and cardiovascular exercise

YOU ARE ENOUGH! The Lord has created you in His image! Be encouraged by His truth! Thank you for accepting the challenge! Stick with the meal plan today! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are you up for the Challenge? TransFive No Sugar starts Monday! Download the FREE Ebook!

Happy October sweet friends!

Each of you worked so hard in September, gaining whole body strength! Thank you!

Optimism in October is our theme this month as we work to transform not only our bodies but our minds too!  Each new month can be a fresh start with renewed motivation and willpower to reach new goals and follow a healthy lifestyle. As the month progresses and the "fullness" (aka craziness) of the holiday season begins, we often struggle to remain as dedicated and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind and spirit too!

Here's a goal for you...stating tomorrow, Monday, 5 days no sugar!  How about trying our TRANSFIVE  --no sugar challenge? We believe in you and YES you can give it your best! 

Download the free guide here.  Let's do this as a strong community and hold each other accountable to having no sugar for 5 days! 

Part of your accountability can be to encourage one another through our October challenge! This October we are challenging each of you to exercise DAILY, and say one positive statement whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app!

To help you with this we want to OFFER our ALL ACCESS PASS for the month of October for a special of $185 !

We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a MONTH of FREE sessions! If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 

We are so excited to take this challenge together and look forward to seeing all that you can accomplish. If you need any ideas for workouts, check our app or our website under HEALTHY LIVING! If you have any questions, please email us at transfitathens@gmail.com. 

Enjoy encouraging one another and unlocking the key to total transformation! 

Blessings, 

Team TransFit

ACTIVATE Your Nutrition with this FREE Back to School Meal Plan!

Hey, sweet friends!

What an awesome start to August this week in the studio! We are so excited you are getting active this August! Let's reset, recharge, and stay focused to make August our best month, yet!

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 (on the TRANSFORM section of the website or click HERE), 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!

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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In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day! 

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 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 month: 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! If you would like to meet with our Nutrition Consultants to help you with a plan for feeling your best please email us! In addition, our middle school session will begin next Wednesday! We hope that your school year will be off to a great start! We are praying for each of you as the school year begins! 

Love & Blessings, 

Team TransFit

Tips to Make This Second Half of 2017 Your Best!

Clean slate, yes, it's Monday!  7-17-17 this date must signify a fresh start for YOU! Let's make the 2nd half of 2017 be your best! Today, let's focus on being thankful for the body that you have and set new goals to ensure you are treating your body with care and respect!

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

Here are my top 4 favorites:

• 1 hard boiled egg- 8g
• 1/2 cup chickpeas- 18g
• 1/2 cup cashews- 16g
• 3 oz of tuna- 25g

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

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

Strawberry Mango Chai Popsicle

Ingredients:

• 1 1/2 cup – strawberries
• 1 1/4 cup – coconut water
• 1 teaspoon – honey
• 4 teaspoon – chia seeds
• 1 1/2 cup pieces – mango

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

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We are excited to start our Super Charged Workout Week for middle school girls! Next week, July 24-28 we are offering a session from 3-4 PM on Monday, Wednesday, Friday for our sweet middle school girls! This session will be a kickoff to their school year and a way to recharge, reset, and refocus for the end of the summer ready to start a new school year! You can register for this session on our app HERE! Make sure to choose the Super Charged Workout- 5th through 8th grade girls sessions!

Throughout this session, we are going to focus on improving form while exercising, nutrition tips, learning about our beauty that is found in the Lord, the importance of positive thinking, and having endurance as we run the race the Lord has set before us! We are excited to have these girls in the studio! We hope that you can join us! 

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We hope that this second half of 2017 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2017! If you have any questions, please email us at transfitathens@gmail.com. 

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

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Today, we want you to try our 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 the ebook is free and has with a summer meal plan and 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 challenge and download the TransFIVE ebook for FREE, plus be added to the TransFIt Facebook group to join other ladies in this journey! To download the free ebook click HERE! 

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Spend time today preparing for your upcoming week by scheduling your workouts and prepping your nutrition. Create a weekly calendar and 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 sessions at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! Let's finish this month strong! If there is anything we can do to to help you, please email us at transfitathens@gmail.com. Enjoy your weekend! 

Blessings, 

Team TransFit  

Kickstart Your Summer with New Healthy Recipes!

Sweet friends,

With school coming to an end, summer is about to begin! Being a busy lady, we all know how difficult it can be to prepare, in advance, healthy meals and snacks! I have found that involving the children in the grocery shopping, prepping, and baking helps them to learn and to enjoy eating healthy! Try letting them choose dinner one night (setting some parameters) and let them participate in the cooking! Getting the kids involved in the preparation of meal time is a great way to involve the whole family, while still eating healthy! Just like with everyday life, preparation is key! Planning ahead can help you reach your nutrition goals and help you  achieve your body, mind, and spirit transformation! 

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Today, we want to share two great recipes you can try this week! Special thanks to amazing client and friend Katie Throne for the delicious Kale Salad Recipe! 

Summer Kale Ginger Salad

• 2 bunches Kale
• Red cabbage  or broccoli slaw
• Broccoli or Vegetable Stir Fry 
• Braggs Liquid Aminos
• Minced Garlic 
• Optional- Salmon or Grilled chicken for protein 

Chop kale, red cabbage, broccoli and fill gallon bag with your favorite greens. Mix about 1/2 bottle Makoto ginger dressing with 1/2 Tbsp liquid aminos,  and 1/2 tbsp minced garlic and mix and pour into bag and shake it all up. Refrigerate and let it marinate! Keeps getting better with time! If it's easier, you could probably just use that dressing if you don't have the other ingredients on hand! Pour onto plate and top with your favorite protien of choice! 

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Chocolate Heaven Smoothie

Makes one serving

• ½ cup crushed ice
• 1 cup unsweetened almond or coconut milk
• 1 small frozen ripe banana
• 1 serving Chocolate protein powder (Vega)
• ¼ of an avocado
• 1 tablespoon unsweetened cocoa (I like Hershey’s Special Dark- 100% cacao)
• 1 teaspoon of cinnamon
• 1 teaspoon chia seeds
• **1 teaspoon honey or a few drops of stevia (optional)
• **can add in 1 tsp vanilla extract 

Pulse ice cubes in blender to crush. Add almond milk, banana, cocoa, and other ingredients and blend until frothy. Serve immediately and enjoy some liquid energy!

The Chia seed helps keep the smoothie dense and satisfying, all while helping to increase your energy and endurance; promote your hydration and electrolyte balance; lower your blood pressure; regulate your blood sugar levels; and support your weight loss by keeping you feeling full longer.

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Go on, and try something new TODAY! Your tastebuds and your heart with thank you! For more recipes, you can go on our FREE app or to our website under the TRANSFORM tab! If you have any questions or would like to meet with one of our nutrition consultants, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

What's all the buzz about Probiotics?

What an amazing start to April! You have come ALIVE this week friends! Thank you! 

Last Friday, we had the pleasure of hearing from our TransFit team and special guest and gut health specialist, Jennifer Rickard. We learned about the importance of meal prepping and all the reasons we need to keep our gut healthy. Today, we want to share with you some of the key takeaways from our Lunch and Learn discussion!

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Gut health is such an important part of whole body health. All diseases begin in the gut. 90% of our cells are bacteria cells and 10% are human cells. Thousands of species of bacteria all have different functions. Some of the bacteria digest foods, some produce different vitamins and hormones, some respond to medicines and infections, some control your blood sugar and cholesterol levels, and some control your risk for obesity or diabetes. These bacteria control almost every process in your body! Our brain and gut are connected through the enteric nervous system. The belly and brain are connected physically and biochemically. So, this means that the types of bacteria in our guts control the way we think, behave, and feel. 

It is so important to maintain a healthy balance of good and bad bacteria. There are many reasons how the delicate balance of a healthy gut is compromised. We eat diets of sugar, processed foods, and alcohol. We consume antibiotics and have too much stress. The above areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causeing gut diseases and other problems in our bodies.

So what can we do to keep it balanced and try to regain gut health?

• Cutting back on sugar, processed foods, antibiotics, NSAIDS, steroids, and synthetic hormones 
• Cut back on stress. Stress is harmful to our health and is actually the second cause of unbalanced gut flora.  
• Read your labels to decrease sugar and processed foods
• Eat whole, live, raw foods
• Supplement with a quality probiotic (kombucha, supplement, fermented foods)

Be sure to avoid probiotic supplements that have sugar or glucose in the ingredient list. We can also get moderate levels of probiotics from a healthy diet rich in cultured organic products like yogurt, goat’s cheese, kefir and buttermilk. Many common leafy greens are also excellent sources of probiotics. The best greens for increasing probiotics include chlorella, wheat grass, and spirulina. The advantage of getting these disease-fighting bacteria from green sources is that these foods are also extremely high in immune system-stimulating vitamins, minerals and nutrients. 

5 key benefits associated with the daily intake of probiotics include:

• Enhanced immune system response 
• Increased ability to digest food 
• Alleviates many common digestive disorders
• Increases the ability to assimilate the nutrients from food 
• Reduces negative affects of taking many types of antibiotics 

Go out today and pick up some Probiotics, your stomach will thank you!

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Flora-Flourishing Meal in a Jar

This recipe has all components of healthy meal: protein, whole grain, vegetable, fruit, and healthy fat. The natural yogurt and kefir provide a generous variety of gut-friendly bacteria and yeast. The oats and chia seeds provide food (probiotics) for your gut bacteria and in total, the recipe contains 11 grams of nutrient rich fiber. To round out the meal, add a serving of dark green or red vegetables. 

Ingredients

• 1/2 cup Greek yogurt
• 1/2 cup plain Kefir
• 1/3 cup canned pumpkin
• 1 teaspoon real maple syrup 
• 2 tablespoons raw multi-grain hot cereal (see note)
• 1 tablespoon chia seeds
• 1/2 teaspoon ground cinnamon, plus additional for sprinkling
• 1/2 cup frozen mixed berries
• 1 tablespoon sliced almonds

Directions

In a small bowl, combine yogurt, Kefir, pumpkin, syrup, raw multi-grain hot cereal, chia seeds, and ground cinnamon. Let stand 5 minutes. Pour half of mixture into a pint container. Place frozen mixed berries in jar on top of yogurt mixture. Add remaining yogurt mixture. Sprinkle with cinnamon if desired. Top with almonds. Refrigerate overnight or up to two days. 

***Ingredient notes: Country Choice Organic Multi-Grain Hot Cereal is available at large natural food stores. It looks like rolled oats. If you can't find it, substitute rolled oats. 

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Check our our APRIL DEALS- You can purchase on our app! 

Our Transformation All Access package for 30 days is on sale for $200! 

Our TransFlex Yoga package for 10 sessions is on sale for $100! 

Our TransFormer 20 session package is $240!

If you have any questions or would like to meet with our Nutrition Consultant to discuss your nutrition plan  you can email us at transfitathens@gmail.com or purchase a 1-1 session on our app! Don't forget to sign up for sessions in advance and check out our April specials.

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

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

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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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