Keep the Fire Burning-The 5 Day Food Journal Challenge is Almost Over! Finish STRONG!

It's Day 4 of the Food Journal Challenge! We've been so energized by the responses we have received thus far, and we are excited to see what the rest of June will have in store for us! We are stronger together ladies! Remember that it's never too late to start changing your life for the better- start the My Fitness Pal Food Journal Challenge today or and if you already started let's finish the week STRONG!

Two favorite truths to encourage you to give your best and never give up! 

James 1:2-4  “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

James 1:12  “Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”

Let's fill our mind with positive thoughts and inspiring goals and give our best for the remainder of June! Just because the food journal challenge will be over, doesn't mean you have to stop being accountable for your nutrition! Keep challenging yourself to journal your food daily!

We are so proud to have so many hardworking friends!

On Saturday, please email, text, or tell us that you completed the food journal challenge! You can email us at transfitathens@gmail.com. We will collect all the names of all our participants and then put all the names in a jar for a raffle for $100 credit towards sessions! We are so proud of each of you who have participated! Keep up the hard work! You are living transformed!

This week we are offering YOU a SPECIAL SUMMER deal on all inspirational merchandise!  Today through Thursday, June 21, you can use our code SIZZLE for 20% off all merchandise, in-store and on our Etsy page! You can use this code at checkout to receive your discount! 

If you need any help planning meals, remember that we have a week meal plan on our website FOR FREE! You can also email us to schedule an appointment to meet with our registered dietitian! Check out our website HERE for a nutrition package that fits your needs! If you have any questions, please do not hesitate to contact me at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Join Us For The Food Journal Challenge! One Week of Food Journaling Accountability To Transform You!

Sweet friends!

This week we want to challenge you to a week of accountability with your nutrition! We are challenging each of YOU to a 5-day Food Journal Challenge! Take this challenge with us and submit your journal at the end of the 5 days and be entered in to WIN $100 CREDIT toward sessions! Check out the details below!

What is the challenge?

Keep a food journal starting Monday and going through Friday, 5 DAYS! Download the MyFitnessPal app and log your food, outlining the details of your meals and snacks throughout the day.

Why take the challenge?

Using a food journal is the number one way you can take control of your healthy lifestyle. Everyone struggles with what we put in our mouths and self-awareness helps us to realize what food and beverages we are actually fueling our body with daily. Journaling is an amazing tool for weight loss, assessing a food intolerance, or to treat a deficiency.  We have seen the MOST effective results with our nutrition clients who have kept a food journal and showed it to us weekly! The week of accountability is one important key to unlock your success in reaching your personal goals. You can live anywhere and take this challenge. If you have time to whine about your body, you have time to write down what you ate during the day. No excuses, friends, you CAN DO this challenge! You bite it, you write it!  We are here for you and will be your partner in this journey! Let’s do it – start today, be honest, and you will see results!

5 Helpful Tips to Get Started on the Food Journal Challenge!

1. Download the MyFitnessPal app and create an account! You can also do a handwritten food journal if you don't care for the app.

2. Commit to doing the food journal every day for 5 days.

3. Write down 3 goals for the week right now, and tell someone else out loud your goals!

4. Be honest! We are not judging you on what you eat- the challenge is for you to become a healthier person and by journaling, you will gain a greater awareness of what you are eating daily!

5. Clean out the pantry and refrigerator. Start the week off right; any food or beverages that are tempting to you- TOSS! You don’t need it and neither does your family! Start the week fresh with a clean refrigerator and pantry so that you can restock with fresh fruits, vegetables, and whole grains. YES, YOU CAN!

We believe in YOU! You CAN commit to 5 days of food journaling! We want to provide you accountability! Encourage one another to take the challenge and share your food journals with one another. Accountability is a key to your success! Let's do it, ladies! 

Reminder! We have a FREE meal plan and recipes on our website under the Healthy Living tab of the website! Also, if you're on vacation check out our workout videos on YOUTUBE! 

Email us at transfitathens@gmail.com if you have any questions or would like to schedule a 1-1 with one of our Personal Trainers or Nutrition Consultants to help you reach your health goals! We are here to serve you! 

Blessings, 

Team TransFit

It's Taco Tuesday! 🌮 Healthy Taco Recipes You Will LOVE!

Happy Taco Tuesday! 

Can you believe May is almost over?! We are so glad that we have been able to celebrate this month with YOU! Our May Transformation Challenges are coming to an end, but YOUR transformation progress for this summer is just beginning! 

Today, we wanted to share one of our favorite summer TACO TUESDAY recipes! You will love it and so will your kids! Some kiddos aren't big fish eaters, but my kids LOVED these tacos! They have a perfect texture, and flavor! Enjoy! 

Blackened Salmon Tacos

Total time: 20 minutes, Serves 8 Tacos

Ingredients

For the blackened salmon:

• 1 tablespoon paprika
• 1 teaspoon cayenne
• 1 teaspoon dried thyme
• 2 teaspoons cumin
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• 1 teaspoon kosher salt
• 4 (6 oz.) pieces salmon
• 2 tablespoons olive oil                               

For the tacos:

• 8 corn or flour tortillas or Bibb Lettuce for wraps
• 2 cups green lettuce, chopped fine
• 1 can organic black beans (rinsed)
• 2 cups of cauliflower rice or white rice for kids
• 1 cup diced tomato
• 1/4 cup diced red onion (optional)
• 2 tablespoon minced cilantro
• ¼ cup greek yogurt as a sub for sour cream
• 1 lime, cut into small wedges
• 1 avocado

Instructions

To make salmon: In a small bowl combine the spices. Put the mixture on a plate and coat the portions of salmon. Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and add the oil. Add the salmon flesh side down. Cook for 2 to 3 minutes per side or until skin is crispy. Once the salmon has slightly cooled, peel the skin away with a fork and cut salmon into large chunks.  You can also broil the salmon on 500 for 8-11 minutes on foil.

Fill each tortilla or lettuce wrap with lettuce, tomato, onion, black beans, rice of choice, and about ½ of each salmon fillet, a sprinkle of cilantro, a drizzle of fresh lime and a drizzle of Greek yogurt or salsa.

You can find FREE meal plans and recipes on our website under the HEALTHY LIVING TAB! Check out these meal plans and recipes for fun, healthy recipes! If you would like to meet with one of our nutrition consultants or registered dietitian, you can purchase 1-1 appointments on our FREE app or on the TransFit website!

We hope that you have been keeping up with your May Transformation Challenge! Fill out your calendar and commit to maintaining or losing weight if you participated in our May Total Transformation Challenge! Reminder, Wednesday, May 30 and Thursday, May 31 are the final days for the weigh-in for the May Transformation Challenge! We are so excited to see each of your results! Thank you for committing to make exercise your medicine this month! We are so proud of each of you! 

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

Please continue filling out the TransFit Survey! Please fill out this survey, so that we can better serve YOU! Completing this survey will give you $5 OFF your next purchase! Use the code TRANSFORM5! 

Blessings, 

Team TransFit

Monday Motivation! May Transformation Challenge Starts NOW!

Happy Monday! 

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

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

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

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

2. WEIGH IN (Kept completely confidential)

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

4. WEIGH IN on May 30 or 31

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

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

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

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

Almond Butter Chocolate Smoothie

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

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

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

Blessings, 

Team TransFit 

5 Tips You Need to Spring Clean Your Week!

Sweet friends, 

We were thinking about all the people who have been inquiring the past few months about wanting to make a change in their life--a new refreshing change toward a healthy lifestyle! Like all of you who were spring cleaning your closets this past week; now is the time to spring clean your lifestyle!! Just making a few small changes can help you feel more organized, refreshed, and focused on your health. We have 5 tips that you can do this week to reset your body, mind, and spirit!

5 tips that help you revive your healthy lifestyle!

Tip 1: Start on Sundays or Mondays

Sit down with your newspaper, see what is in season and fresh and plan your weekly menu. Get the kids involved ask each family member what they would like to eat (within reason) and plan accordingly. We use a dry erase board and write out breakfast, lunch, afternoon snack, and dinner. The children love helping decide what is for dinner and it helps them to learn about food groups and what you need to make a balanced meal. Meal prep is essential! Here is a FREE meal plan! Click HERE! 

Tip 2: Pre-cook Protein for the week on the day purchased

Buy chicken, pork, and other meets and try cooking them all the day purchased. Bake or Grill 4-8 chicken breasts with little seasonings then throughout the week you can chop and put in a salad, a tortilla, or make chicken salad. The easy step of pre-cooking protein will help you to eat more at home for meals and not feel so rushed in the evenings.

Tip 3: Wash & Cut veggies and fruit for half of the week and store in grab-n-go containers or plastic bags for easy access.  Make a veggie tray for the week and try to keep in the fridge and bring out for the family as afternoon snack or appetizer before dinner.

Tip 4: Make snack baskets for your children and for you!

The premise of the snack basket is that everyone is not rummaging through the pantry multiple times a day.  Pre-make snacks a the beginning of the week in portion controlled bags and the snacks will be ready for active families! Snack baskets for adults are also ideal as a post-workout snack or afternoon pick-me-up!

Step 5: Make an appointment for exercise

Your doctor, hair, and other appointments are important and your health should be top on your list. Make an appointment with yourself, a friend, or a trainer to exercise 5 times a week. YOU are worth it! Put it on the calendar and stick with that time consistently! Don't forget our new HIIT class is tomorrow and Thursday at 9:30 AM! This is a great way to revive your cardio workout! 

We are so proud of you and your goals to get healthy! You will start to see that when you make these healthy decisions, your family and friends will, too! You are an inspiration. If you would like to meet with our Registered Dietitian or Nutrition Consultants, you can purchase a session on our website HERE or app HERE! If you have any questions, please email us at transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Client Spotlight You Don't Want to Miss!

Sweet friends! 

Today, we want to share the stories of three beautiful ladies who will surely inspire you that YOU CAN do anything you put your mind to!! We are so thankful for each of these ladies and the hard work and dedication they put into living transformed each day! One goal of each of these ladies is to have strong bones. Marilyn, Ba, and Molly have been doing strength training exercises for over 2 years and have seen amazing results! We often focus and talk about the importance of building up bones and increasing our bone density in sessions.  We need weight-bearing exercises, Vitamin D, and Calcium to maintain strong bones as we age!  Check out these top five superfoods for your bones! Find ways to incorporate these foods into your meals! 

Top Five Superfoods For Your Bones:

1. Dark Leafy Greens- choose dark greens like kale, collard greens, and turnip greens! These greens are a great source of calcium and Vitamin K, which helps reduce risks of osteoporosis. 
2. Sweet potatoes- Sweet potatoes add potassium and magnesium into your diet! 
3. Grapefruit- one grapefruit will give you enough calcium you need for the day! 
4. Figs- offer you calcium, potassium, and magnesium! 
5. Salmon- It has Vitamin D that helps your bones use calcium and the omega-3 fatty acids, which help your bones! 

Marilyn Nutter, Molly Efland, Ba Steedman

Molly's story about living transformed:

I started working with Caroline in March of 2014, so this is an anniversary year for us! At that time I had retired from full-time teaching and wanted to devote some time to get my body in ‘shape’.  Even though I’d always thought of myself as being reasonably fit, healthy and enjoyed being active, my body was showing signs that I was getting older and had to do something different to tone things up. I needed guidance to get started, keep going, and have fun while doing it. Caroline quickly gave me that guidance and motivated me to set obtainable goals for exercise and nutrition. When I exercise at TransFit now, I leave feeling refreshed, tired too, but well refreshed for the day ahead. I love working out with so many positive women who may have different goals than me, but we certainly have a common bond of exercise, nutrition, and positivity to improve our lives. It’s hard work for sure, but I can’t imagine not continuing. I work out at TransFit twice a week, go to yoga on two other days and try to swim at least once a week. I also walk each day, some days shorter walks than others, but I just have to get outside and move.

One of the biggest changes I have made is how to plan meals better and really think about what I’m going to eat each day.  I’ve loved learning about so many different good things to eat that are healthy for you! Who knew you should eat a small snack between meals?? Hemp hearts and quinoa are now on my steady diet. Luckily I have a husband who is willing to try new recipes…at least once. Before working with Caroline I wasn’t a big breakfast eater, but now I know the benefits of eating something to get you started each day. Here one of my easy go-to breakfast recipes:

Baked Apple with Yogurt and Nuts

• 1 apple, I like Honeycrisp
• ½ to 1-cup Greek yogurt, plain or vanilla
• Cinnamon
• Roasted pecan halves
• 2-3 teaspoons of hemp hearts

Slice the apple into bite size pieces, place them in a microwave-safe bowl. Sprinkle them liberally with cinnamon. Cook in the microwave for about 1 to 1 ½ minutes.  Dollop the yogurt on top, then the pecans, then the hemp hearts. If you use plain yogurt you might want to drizzle a little agave syrup on top. The apples give out lots of nice sweet juice, just depends on your taste.

 Ba's story about living transformed:

I retired from full time teaching after more than 30 years and am now teaching half-time.  I love teaching and hope to continue for several more years. I have a wonderful, supportive family - including 2 beautiful grandchildren. I have always been active, but I wanted to continue to be active. I felt that an exercise program for "me" would help. TransFit supported me and my friends in working to help us with strength training, nutrition, but most importantly, positive energy. I enjoy working out with others and sharing our concerns and victories. I always feel better after exercising. I am challenged constantly and want to work harder! I come to classes twice a week.  I walk most days and I love to go to yoga.  I would like to start back playing tennis. I used to play, but would love to start back! I love to set goals and am currently trying to continue to work on a better diet for me and my husband! Another goal is to exercise together, but it is a challenge. However, a new healthy lifestyle affects other facets of my life and I now feel better and have been able to make many new friends! 

Marilyn's story about living transformed:

Marilyn is the most dedicated woman and is the most consistent in her Tuesday/ Thursday small group! Her strength amazing us each day as she lifts weights and has the most beautiful plank. We love hearing about the new superfoods she eats each morning! You may see Marilyn out walking with her friends most mornings getting in her cardio! This lady is our inspiration - living transformed and encouraging all her friends to stay active! 

Ladies, thank you for inspiring us! What a joy it is to have each of you in the TransFit community! We hope that you feel encouraged by these ladies! 

For those of you who took the TransFIVE Challenge, let's finish strong! You can do it! We believe in you! If you didn't take the challenge, it's not too late to start! You can download the FREE eBook HERE! 

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

Blessings, 

Team TransFit

Let's Finish March Strong! Revive Your Body With The 5 Day No Sugar Challenge!

Happy Saturday! 

We had an amazing week in the studio and look forward to finishing March strong with you! Today, refocus your mind on those goals you set at the beginning of the month. We can finish March stronger than we started! 

We hope that you have been exercising daily for our Maximize your Motivation in March challenge! Bring in your calendars at the end of the week, to be entered for a month of free sessions! Today, we want to challenge you to take our Spring TransFive challenge. What better time to start, than the last 5 days of March?  YES, YOU CAN! 

Our TransFive challenge is a five-day SUGAR elimination challenge. We will send you our Spring eBook that is filled with a 5-day meal plan, recipes, tips, and daily scripture to help you conquer the challenge! As you accept this challenge keep these tips in mind: 

• Avoid simple carbohydrates, like processed bread, cereals.
• Avoid added sugars in foods, artificially sweetened desserts, and candy.
• 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 80 ounces of water DAILY.
• Try to eat fewer fruits and MORE veggies!
• Exercise each day for a minimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.
• Find an accountability partner for the 5 days.
• Beleive in yourself - we believe in you! 

Avocado Strawberry Spinach Salad

• 6 cups fresh baby spinach
• 1 pint strawberries, hulled and sliced
• 1 avocado, diced (or you can double this to 2 avocados!)
• 4 ounces crumbled gorgonzola or goat cheese
• 1/4 cup sliced almonds, toasted
• Half a small red onion, thinly sliced (optional)
• Strawberry Vinaigrette (recipe below)

Strawberry Vinaigrette 

• 1/2 pound fresh strawberries
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

To prepare the strawberry vinaigrette, place all ingredients in a blender, blend until smooth. Toss all salad ingredients together with your desired amount of dressing until combined. Serve immediately.

Thank you to all the sweet ladies who came out to support our Night of Hope event! We enjoyed getting to sparkle, fellowship, and celebrate with each of you! Hope 139's website has officially launched! Click HERE to go to the website!

Through the Hope 139 website, you can learn more and make donations! If you have any questions, please email shelley@transfitathens.com. It is an honor getting to see how the Lord is moving within our community of TransFit ladies to lift up and encourage women who are less fortunate!  THANK YOU! 

ACCEPT the challenge!  5 Days will revive your body, mind, and spirit!  You are strong and you can complete these FIVE DAYS! We believe in YOU!

We look forward to encouraging you this week! Book sessions today so you have the days and times that are best for you and to help keep you accountable for reaching your goals!

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 for 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

Revive Your Breakfast for Spring! 🍳🌸

If I took a poll of our readers, friends, and family what percent of them do you think would call themselves “morning people?” It’s becoming a rarity these days to find those who wake up easily in the mornings, love to arise with the sun and get moving in preparation for the day ahead!  One word: BREAKFAST. Everyone may know that breakfast is the most important meal of the day, but that, unfortunately, does not mean that everyone takes the time to sit down to a solid meal before jetting off to work or school. According to the NPD Group, approximately 31 MILLION Americans skip breakfast. The same survey also found that many males ages 18-34 as well as teenagers (as opposed to younger children) do not eat breakfast. Women ages 55 and older were the most likely to eat a morning meal. What were the common reasons for skipping? People weren’t hungry, they didn’t feel like eating, or they were too busy or running late. 

Despite whether you are hungry or not, busy or not, you NEED to make time for eating breakfast. Breakfast consumption can increase the feeling of fullness, and high-protein breakfasts can help regulate appetite throughout the day. Breakfast is also good for your overall mood, metabolism, and overall health.

Kick-start your day with some new Spring recipes below! These are simple to prepare the day of, or, if you still think you will be rushed in the morning, these can easily be prepared the night or weekend before! You are worth a few extra minutes to have breakfast! 

Don’t stop, however, at simply eating breakfast. The morning meal is the perfect opportunity to insert some family time and inspiration into your day. A wonderful tradition to start with your kids is to do a simple devotional or bible verse first thing in the morning. It not only gets your kids’ minds jump-started, but it also has them (and YOU) putting your mind and focus on important things first thing in the morning. You can even stick those bible verses or quotes into your little ones’ or loved one's lunchboxes!

Here are some of our favorite breakfast recipes you can add to your mornings! 

Spring Greens Shake 

Ingredients:

• 1 cup Vanilla Unsweetened Almond Milk

• 1 serving Vanilla Protein Powder

• 1 small frozen banana

• 1 tbsp Ground Flax Seed

• 5 fresh mint leaves

• 2 cups spinach 

• 1 cup crushed ice

Blend, serve, and top with fresh mint leaves and cacao nibs! Enjoy! 

Chia Coconut Oatmeal

Ingredients:

• 1/2 cup steel cut oats of old-fashioned oats

• 1-ounce dry chia seeds

• 1 cups unsweetened coconut milk

• 1 tsp. cinnamon

• 4-5 drops stevia extract

• 2 tablespoons unsweetened coconut flakes

• 1 tsp. 100% pure maple syrup (optional)

Soak oats and chia seeds in coconut milk overnight (I place in a large mason jar and shake a few times). Before eating warm oatmeal on stovetop or microwave until desired consistency. Stir in stevia and/or maple syrup and more coconut milk to reach desired consistency and top with coconut flakes. 

Mini Egg Frittata

Ingredients:

• 10 large eggs

• 1 cup chopped bell peppers

• 1/2 cup chopped onion

• 1 cup cooked crumbled chicken sausage or turkey bacon 

• 1 cup chopped spinach

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

Directions:

Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

Next whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

Store in the an air tight container in the refrigerator. Eat within 5 days.

Join us tonight for our Night of Hope! We will kick off the night at 6 PM! Join us for the FREE bodyweight workout, for women of all ages and abilities! There will be great food and fellowship! We would love to see you tonight! You can sign up on the app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com. 

We hope you enjoy these new, healthy breakfast recipes! Let us know what you think! You can find more recipes our website if you want more meal ideas!

If you would like to meet with one of our nutrition consultants or registered dietitian to jumpstart your Spring, you can email us at transfitathens@gmail.com or book an appointment on our app! Don't forget about our three March Recharge Nutrition packages! We want to help you live transformed in body, mind, and spirit. 

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

Blessings, 

Team TransFit 

What Should You Eat For a Healthy Snack Today?

Ladies, 

Part of living transformed is taking your healthy lifestyle with you on the road. Packing healthy snacks for mini vacations or business trips don't have to be complicated! Our TransFit Team encourages you to plan and prepare weekly so you're organized at home with your meals. Similarly, taking just a few minutes to prepare a bag with healthy snacks, you're one step ahead while traveling with nutritious options to munch on during your trip! 

Our Team wants to share with you some of our favorites! 

WATER

Pack a large water bottle or several smaller ones. This way you avoid dehydration and your skin keeps its natural glow!

FRUIT

Don't leave fresh fruit behind while you're away! Grab what's left in your fruit bowls, like clementines, apples or bananas.

PROTEIN AND NUTS
Remember, protein helps you feel fuller longer. So you'll want good protein sources. We like Rx bars, grass-fed beef sticks, and raw nuts. And it only takes a minute to measure out 1/4 cup portions of your nuts or trail mix and store in individual snack bags. Yay for portion control!

CREAMER

We appreciate good coffee creamer! : ) Especially, if you're dairy-free these are both great options for traveling. See picture above! 

Some other favorites:

• Dry Roasted Edamame

• Macadamia nuts

• RX bars

• Pistachios

• Vega Protein Shakes

• Nutpods

• Organic Fit High Protein Weight Loss Bar

• Koia 

Once your snack bag is ready, don't forget to pack your running shoes and workout clothes! We want you to plan exercise into your trip! You'll feel energized during your trip, but also when you return home! If you're traveling with family, this is an opportunity for you to spend extra time with them. Whether it's a sweat session in the gym, a round of tennis or golf, a walk on the beach or jog around a new city, we want to encourage you to keep moving!

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

Blessings, 

Team TransFit

Need a LIFT in Your Spirits This Week? NEW Session Added 11:30 Monday's!

Happy Sunday! 

We are all ready for a great new month of March! HOPE is in the air! Start your Monday with us at TransFit and lift your spirits! 

The new TransUpLift session will begin tomorrow (Monday) at 11:30.

TransForm your Body- Elevate your Spirit- Renew your Mind! 

TransUpLift will inspire and challenge you while you release toxins and tension from your entire body. The 55-minute session will help you clear your mind by flowing in rhythmic, yoga-inspired movements. Activate your core, strengthen your arms, and tone your legs in the full body session. By allowing the body to gracefully move and flow, you will free yourself to be re-energized and lifted up! You will leave the session with renewed energy and total strength in body, mind, and spirit! This session will use only your body (not weights or machines) to UpLift your day! 

Bring your yoga mat or borrow one of ours for this new, inspiring session. 

We are excited to announce our March Lunch and Learn date! Mark the calendar for March 8 at 11 AM! We will meet at The National and hear from master chef, Peter Dale. We will enjoy a delicious and healthy Power Lunch, learn about the nutritional components of the power lunch, how to cook this fabulous lunch, and gain some insight on how to make your own healthy lunches at home with some of Peter's favorite recipes! You don't want to miss this! Sign up on our FREE app under SPECIAL EVENTS! The cost is $20 and it includes the power lunch, drink, and tip! 

If you need some ideas while meal prepping, check out our website under the HEALTHY LIVING TAB! Don't forget about our March Recharge Nutrition packages! You can find more details on our past blog and under SERVICES on our website! 

Sign up for our new TransUpLift session, Lunch and Learn, and other sessions on our FREE app! We hope to see you this week! Come join us! 

If you have any questions, email us at transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Need a March Recharge? New Accountability Nutrition Packages!

Ladies, 

We hope that you read our blog yesterday about a new HOPE in March and the new ministry we are supporting, Hope 139 house, Inc! We are so excited to partner with Shelley and her ministry. 

We want to introduce our Nutrition Packages that we will offer this month! We encourage you to purchase them TODAY because it will provide you accountability throughout the month! Each package is different and is meant for you to choose the one that is best for YOU! We hope that you will take advantage of these packages and kick-start your nutrition this month! We want to provide you with accountability! Each package price shown below is a weekly price, but we encourage you to purchase the full package that will allow you to commit to nutrition and accountability for 4 weeks! 

March Recharge Package ($50 weekly, $200 (4-week minimum)

• Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration

March Recharge Package Elite ($75 weekly, $300 (4-week minimum) 

• Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration
• Weekly meal plan, recipes, shopping list

March Recharge Package Platinum ($100 weekly, $400 (4-week minimum)

• Accountability with nutrition by food journaling daily and in person or phone check-in, once DAILY
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration
• Weekly meal plan, recipes, shopping list
• 1-1 consultation at beginning and end of the month to set specific goals, assess progress and maintain accountability 

We want to invite you to our Lunch and Learn on March 8 at 11 AM! We will hear from Chef Peter Dale from The National and learn about the Power lunch, plus recipes you can try at home! We will also hear from Kaeti Shurling, our dietitian and Shelley Tanner, as she shares about her new ministry, Hope 139! We hope that you will join us! Sign up on the app under SPECIAL EVENTS! 

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

Blessings, 

Team TransFit 

Top 5 Super Foods For Your Heart! ❤️

Happy Wednesday! 

It has been another incredible week in the studio! Thank you for bringing your heart and soul into every hour! We can continue to celebrate the love we have for our bodies through movement and change our perspective to view exercise as worship! That is how we can 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 a vital piece to keep your hearts healthy! We want to share five superfoods for your heart and a fun, new recipe to try! 

1. Hemp Hearts. Hemp hearts are the "heart" of a shelled hemp seed. They are rich in protein and have a high 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. 

Baby Spinach Salad with Blueberries and Pecans

• Fresh baby spinach leaves, rinsed and spun dry
• 1 pint fresh raspberries or strawberries, cleaned
• 1 pint fresh blueberries, cleaned
• ½ cup chopped pecans, toasted
• 1/4 cup Goat cheese, crumbled

Blueberry Vinaigrette 

• ½ cup fresh blueberries
• 1/3 cup white balsamic vinegar
• 1 tsp. honey
• Salt and fresh-ground black pepper
• 2/3 cup extra-virgin olive oil

Combine the spinach, raspberries, blueberries, pecans, and feta in a large bowl; toss. To prepare the vinaigrette, in a food processor add the blueberries, vinegar, honey, and salt and pepper to taste. Process to break down the blueberries. While the food processor is running, slowly add the olive oil. Taste the vinaigrette and adjust any ingredients to suit your taste. Pour the vinaigrette over the spinach salad and serve.

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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! 

Dark Chocolate Energy Bites for the Heart

Serves 20

• 1 cup dates, pitted
• 2 cups walnuts
• 1/3 cup cacao powder
• 1/2 tsp sea salt
• 1/4 cup hemp seeds
• 1/4 cup creamy nut butter
• 1 tsp vanilla extract
• ***optional- 1/4 cup dark chocolate chips

Pulse in food processor. Roll into balls and chill for 30 minutes. Enjoy this fudgy, sweet protein-packed snack! 

Add these foods to your meals throughout the week! We believe in YOU! We have nutrition sessions available if you would like to meet with our dietitian or registered nutritionist, to learn more about your health and nutrition. You can purchase these sessions via our app or website!

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

Blessings, 

Team TransFit

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

New Recipes and Lunch & Learn You Don't Want to Miss!

Sweet friends, 

Wow! It has been a wonderful week at TransFit! We are so proud of each of you for showing up and giving it your best, both in and out of the studio! One hour, one day at a time - yes you can transform!  If one of your 2018 goals is to eat more nutritious foods our TransFit Team is excited to share new recipes this year! So bookmark our recipes section of the website for new healthy favorites! 

Today, we have a few new, amazing healthy recipes that you and your family are going to LOVE! Kelly and I had this dish with the cauliflower rice and we served the kids with regular rice. The salad will keep great for days so you can make a big batch and eat all week long (anyone's goal meal prep?)! Save these recipes and add them to your meal plan! 

Stir Fry Ginger Cashew Chicken

Total time- 20 mins

Serves: 2

Ingredients

For the cauliflower rice:

• ½ tablespoon coconut oil
• 1 head of cauliflower
• Salt and pepper, to taste
• OR purchase already riced cauliflower 

For the sauce:

• 3 tablespoons cashew butter
• 3 tablespoons coconut aminos
• 1 tablespoon freshly grated ginger
• 1 cloves garlic, minced
• 3 tablespoons warm water, to thin the sauce
• spicy: add a few bits red pepper flakes

For the stir fry:

• 1 pound boneless skinless chicken breast, cut small 
• 1 tablespoon coconut oil, divided
• Salt and pepper
• 2 cloves garlic, minced
• 1 bunch green onions, sliced
• 1 medium head broccoli, cut into small florets
• 1 red bell pepper, sliced thin
• 1 large carrot, shredded

To garnish:

• extra green onion
• 2 tablespoons chopped cilantro
• ¼ cup raw cashews

Instructions

Remove all greens from cauliflower and break into florets. You can either use a box grater, or a food processor to process the cauliflower into rice. If using a food processor (the easier method), simply add half of cauliflower florets to bowl of the food processor with a blade attachment. Pulse until cauliflower resembles rice. Add in remaining florets and process again until cauliflower becomes rice-like. Set aside in a large bowl until ready to cook.

OR- cook already riced cauliflower! 

Next prepare your stir fry sauce: In a medium bowl, whisk together the cashew butter, coconut aminos, ginger, garlic, warm water and red pepper flakes if desired. Set aside.

Now you’re ready to cook your stir fry: Add coconut oil to a large wok or pot and place over medium high heat. Once oil is hot, add chicken and generously sprinkle with salt and pepper. Cook chicken for 5-6 minutes or until fully cooked and no longer pink. Once chicken is cooked, transfer to a bowl.

Add in the other ½ tablespoon of coconut oil to the skillet and reduce heat to medium. Add minced garlic and cook for 30 seconds or until fragrant, then add in green onions, red bell pepper, shredded carrot and broccoli florets. Stir fry for 5 minutes or until onions cook down and broccoli becomes a little tender. Reduce heat to low, add in chicken and your sauce, gently stirring to coat veggies. and cook for another few minutes while you make the cauliflower rice.

When veggies are cooking, make your cauliflower rice: Add ½ tablespoon coconut oil to a separate large skillet and place over medium heat. Once oil is hot, add in cauliflower rice and cook for 5 minutes, stirring occasionally. Season with salt and pepper.

There are four servings: Serve ¼ of stir fry with about 1 cup of cauliflower rice. Garnish with green onion, cilantro and cashews. Yummmm!

Asian Kale Slaw with Ginger Cashew Dressing

Total Time: 20 Minutes

Servings: 6

Ingredients

For the Salad

• 4 cups chopped curly kale, thick stems removed 
• 3 cups  shredded red cabbage
• 2 cups  shredded carrots
• 1 red bell pepper, sliced small
• 3/4 cup chopped  cashews
• 1/2 cup chopped fresh cilantro

For the Dressing

• 3 tablespoons creamy cashew butter
• 4 tablespoons brown rice vinegar
• 1 tablespoon fresh lime juice
• 3 tablespoons olive oil
• 1 tablespoon liquid coconut amino acids 
• 2 tablespoons honey
• 1 large clove garlic, chopped
• 1-inch square piece fresh ginger, peeled and chopped
• 3/4 teaspoon salt

Instructions

Combine all of the ingredients for the salad in a large mixing bowl. Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy. Pour the dressing over the salad and toss well. Let sit 10- 15 so kale and cabbage can wilt some.  Add in extra rice vinegar and more cracked black pepper if needed at end!  Serve & enjoy.

Today is the last day to sign up for our Lunch and Learn! We would love to see you 12:30 Friday!  The program for the Goals workshop will help you to make a plan and teach you how to achieve your goals and dreams for an amazing year! 

 Please sign up by 1 PM today on our FREE app under SPECIAL EVENTS! We look forward to seeing you! 

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

Blessings, 

Team TransFit

Check out this New Recipe! You Will Love It!

Sweet friends, 

We hope you have had a great week! It has been another wonderful week in the studio. We hope you feel inspired, encouraged, and loved in and out of the studio. Today, we want to share an amazing recipe that our client, Katie Throne sent us! This recipe comes to you from Katie's Kitchen! 

Stuffed Acorn Squash 

Serves 6

Ingredients:

• 3 Acorn Squash 
• 16 oz pork sausage (can sub chicken sausage or cooked Farro for vegetarians)
• 4 c rough chopped kale (no stems)
• 2 large leeks, only light part chopped thin and washed well
• 1 tsp minced garlic
• Olive oil
• 1/2 c grated fontina, Parmesan-Reggiano combined
• 1/2 c panko breadcrumbs

Directions:

• Pre-heat oven to 400 degrees. 
• Slightly trim off the bottom and top of the squash so it sits flat. Cut squash in 1/2. 
• Scoop out the seeds and clean cavity. 
• Brush olive oil on squash and lightly sprinkle with salt and pepper 
• Place squash on foil lined baking sheet open face down and roast for 45 min 
• While squash is roasting, cook sausage and set aside. 
• Add 1 TBSP olive oil to pan and melt leeks until tender and add chopped kale and wilt down. Add 1 tsp minced garlic and sauté 1 min; salt/pepper (add a few red pepper flakes for heat if you want) to taste; add sausage to leeks/kale mixture and quit cooking
• When squash is done, stuff squash with sausage mixture
• Mix a little olive oil with the cheese and breadcrumbs and top stuffed squash with cheese mixture
• Put squash back in oven for 5-10 min until cheese/breadcrumb topping turns slightly golden brown

Add this recipe to your meal plan for the week! We hope to see you in the studio this week! Continue to sign up for your sessions in advance so that we can best prepare the workouts for you! Join us on January 26 at 12:30 PM for our Goal Setting Lunch and Learn! You can sign up through our app under special events! 

We offer nutrition consultations with our TransFit dietitian or nutrition specialists! These consultations are personalized to your needs and will provide you with recipes, meal plans, and tips to live transformed with nutrition! You can purchase these sessions on our website HERE and on our app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Add These Healthy Recipes to Your New Years Day Meal!

Happy Saturday 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! Keep exercising and drinking that water! We beleive in you!

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 website HERE!  

In preparation for you new year, here are three 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 website HERE or TransFit app 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! 

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.

New Year Salad

• 6 cups fresh baby spinach
• 1 pint raspberries
• 1 avocado, diced
• 4 ounces crumbled gorgonzola or goat cheese
• 1/4 cup sliced almonds, toasted
• half a small red onion, thinly sliced (optional)
• raspberry  vinaigrette(recipe below)

Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.

Raspberry Vinaigrette 

Ingredients:

• ½ cup raspberries or 1 TBSP raspberry preserves
• 2 tablespoons honey
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Directions:

1. Place all ingredients in a blender and blend until smooth.
2. Adjust honey to taste.

We can't wait to see you in the studio on TUESDAY! Make sure to register for sessions in advance, so that we can prepare the best new workout for you!

For all of our Holiday Extravaganza participants, weigh-ins will begin on January 2nd and end on January 12! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Try These Healthy, Holiday Breakfast Recipes!!

Hi sweet friends!

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!

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.

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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We hope that you will enjoy these healthier Holiday breakfast ideas over this holiday season! Reminder, we are closed until January 2, but we look forward to seeing you in the new year! Check out our healthy living tab on our website to find recipes and workouts you can do at home! You can also find recipes, workouts, and inspiration on our FREE app HERE! 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