September Client Spotlight - Cynthia Shepherd

The September Food Journal Challenge is well underway and we have many participants taking on the challenge to journal their food and beverages for 4 straight weeks. I know the task is hard…especially during football season… but many motivated individuals are up for the challenge and will see some major results.  Cynthia Shepherd is one amazing lady who has seen serious results in 10 weeks time by following a nutrition plan and diligently writing in her food journal. Cynthia has been consistent in our weekly nutrition meetings with bringing her food journal and letting me know what times and days are most difficult for her.  Cynthia currently is an attending physician at Athens Regional Medical Center, Landmark Hospital and St. Mary’s Healthcare System in Athens, and a consulting physician at two other hospitals. She and her husband, Brad, have two beautiful young children and she is one of the busiest but completely organized women that I have ever known! She has made time over the past 10 weeks to prepare morning smoothies, pack lunches, exercise 5 times a week, and drink 8-10 glasses of water each day. She is a perfect picture of how eating 5 high protein, mini meals each day can actually make you lose weight and gain muscle. Cynthia has lost over 10 pounds, multiple inches, and decreased her body fat significantly. I am so thankful to be able to share her story showing that organization and preparation of meal planning and nutrient timing does work in creating a healthy lifestyle. Congratulations Cynthia! You are an inspiration to us all!

In Cynthia's words: I have always tried to exercise and eat healthy, but over the last year I have gotten lazy and made excuse after excuse not to take care of my body as I should. It definitely showed with extra weight gain. I have never been one to get on the scale much, but I was shocked this spring and summer when I did! I started working out more consistently 4 times a week, but the weight was not coming off. I knew it had to be the bad food choices I was making. Eight weeks ago I decided to step it up on the exercise and contact Caroline Ward (TransFit) for help with a better nutrition plan. I now exercise at least 5 days a week for 30-60 minutes and love the accountability.  I enjoy doing cardio and strength training through videos and mixing in running as well. I even set a goal to participate as a relay team in my work's triathlon, Tri to Beat Cancer. I had never even done a 5K, and it was so fun participating in such a wonderful event for my patients. I would love to be able to do a complete triathlon, if I could only conquer my fear of swimming in a lake!

With my busy and crazy work schedule, as well as trying to be the best Mom I can be, my diet became the last thing I would think about. Our family was eating out too much because I was too tired to think about planning meals and doing the needed prep on the weekends and grocery shopping!  I found myself making sure my kids were eating well with a protein, veggie and fruit each meal, but I was not following suit. I skipped meals some days and drank way too many Diet Cokes! I am not a morning person and therefore would never wake up in time to fix a healthy breakfast. Not anymore! Even though I am still definitely not a morning person, I set my alarm to wake up 15 minutes earlier to prepare my breakfast. I have loved the morning breakfast shakes in Caroline's meal plan for me and have so much more energy than I used to previously. I have also gotten in a routine of preparing my snacks and lunch the night prior (or on the weekend). I have really loved how Caroline has helped me transform my diet. I have lost 10 lbs and almost reached my goal weight, and I am determined to keep it off!

Overall, I not only love that I have lost the added baby weight (despite my youngest being almost 3!), but I have really transformed my eating habits. My family is also enjoying eating and making healthy choices. Preparing a healthy meal each evening definitely makes me feel better about myself as a mother as well! 

One of Cynthia's Favorite Recipes: Pork Chops Stuffed with Sun-Dried Tomatoes, Spinach and Goat Cheese

Ingredients

• 1 tablespoon olive oil, plus 1 tablespoon
• 2 cloves garlic, minced
• 6 sun-dried tomatoes, diced
• 1 (10-ounce) bag of frozen spinach, thawed      and excess water squeezed out
• 1/2 teaspoon salt, plus more for seasoning
• 1/2 teaspoon freshly ground black pepper, plus more for seasoning
• 1/4 teaspoon dried thyme
• 1/4 cup (2 ounces) goat cheese
• 1/3 cup fat-free cream cheese
• 4 (4-ounce) center-cut pork chops (I use a whole pork tenderloin, cut it down middle leaving connected and stuff with above, roll and use toothpicks to keep together)
• 1 1/2 cups chicken broth (organic, low sodium)
• 1/2 lemon, zested
• 2 tablespoons fresh lemon juice
• 2 teaspoons Dijon mustard

Directions

• Warm the 1 tablespoon olive oil in a medium sauté pan over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the sun-dried tomatoes, spinach, salt, pepper, and thyme. Cook until combined, about 2 more minutes. Transfer the mixture to a medium bowl. Add the goat cheese and the cream cheese. Stir to combine and set aside.
• Use a sharp knife to cut a pocket into the thickest portion of the pork chop. Stuff each pocket with 1/4 of the spinach and sun-dried tomato mixture and close the pork around the stuffing. Season the outside of the pork with salt and pepper.
• In a small bowl combine the chicken broth, lemon zest, lemon juice, and mustard.
• Warm the remaining 1 tablespoon olive oil in a large, heavy skillet over medium-high heat. When the pan is hot add the pork. Cook until golden and cooked through, about 4 minutes per side. Transfer the pork to a side dish and tent with foil to keep warm.
• Add the chicken broth mixture to the skillet over medium-high heat. Scrape up the brown bits from the bottom of the pan as the chicken broth simmers. Reduce the broth by half to make a light sauce, about 8 minutes. Spoon some sauce over the pork before serving.

Cynthia's Favorite Morning Smoothie:

    All Around Good Smoothie

• 1 Cup nonfat  or almond milk
• 1 serving Vanilla powdered protein supplement
• 1/2 frozen banana, peeled and chopped
• 1  Tablespoons flax seed
• 1/2 Cup frozen berries
• 1 Cup Spinach
• ½ Cup crushed ice

BLEND until creamy! Enjoy! Estimate 350 calories; 15 grams protein; tons of vitamins and minerals!

Hope you can continue writing in your food journal this month! Let me know how I can help! Email me carolineward@bellsouth.net with nutrition questions! 

Blessings, Caroline

The Official Push up Challenge Winner- Mary Hardman!

It’s official…Mary Hardman is the winner of the July Push Up Challenge!

Mary is one of the most active, beautiful women in Athens, Georgia. I have had the pleasure of working with her since January of 2013 and she never ceases to amaze me! Mary is determined to never grow old and has proven that fact this summer! In January we started working on planks and now Mary has perfected to plank for almost one minute! The first week in July, Mary started out doing 15 push-ups in 1 minute  and after 4 weeks of daily practice with planks, push ups, and other weight-bearing exercises she knocked out 36 push ups in 1 minute! 21 more push-up that originally done! An unbelievable improvement! Hard work does pay off and now Mary feels strong and confident in her daily activities!

In Mary's words "A push-up is a representative of life. Lying face down on the floor, we meet the challenge with tremendous heart and determination only competing with ourselves, we can defy our age, and find confidence through inner and outer strength."  Congratulations Mary! You won two free sessions and some strong bragging rights!

Congratulations to everyone who participated in the July Push-up Challenge. Meg Parker did the most push ups in the minute - 51! Great job, Meg! Most people improved their one minute push-ups significantly and now have stronger, sleeker arms. Check out the sleek, summer arm workout for a quick way to tighten those arm muscles. http://transfitblog.wordpress.com/2013/06/17/sleek-strong-summer-arms/

One of Mary's favorite high energy breakfasts is a delicious smoothie with Kefir. Please see the delicious, highly nutritious recipe below!

Energizing Kefir Smoothie

1 Cup Kefir (probiotic high protein, drinkable yogurt)

1 Cup frozen strawberries (or other favorite berry)

1 Cup Spinach

1 Cup Crushed ice

¼ Cup Orange or Carrot juice

Blend until smooth! Enjoy a high protein, low-calorie, nutrient dense smoothie!

Blessings, Caroline!

July Client Spotlight & Exercise Calendar!

bonnie chambers

 July- let's focus on consistency! We all have crazy summer schedules but let’s try to get in some exercise this month- whether it is at the gym, the studio, the beach, or at home! Working out with consistency is important for achieving a lifetime fitness results. Commitment to a regular workout regimen will increase your fitness level, improve your health and generate a greater sense of mental well being. Committing means mapping out a plan (of exercise or nutrition) that can be done with consistency. A consistent workout and nutrition plan reduces stress and increases your mental well being. When you exercise, your body releases endorphins that enhance your mood. As we move into the heat of the summer, let’s energize our bodies and minds with a consistent exercise and nutrition program.

Bonnie Chambers is one amazing woman who I wanted to highlight this month because she is so consistent with her workout and nutrition plan and has seen great results over the past two years. Bonnie is a beautiful woman on the inside and outside and I am so thankful that she has been a friend and client for two years.  Bonnie is an inspiration to many women by her hardworking sprit and dedication to health and wellness. Bonnie loves to push herself in her workouts and in her tennis matches and enjoys the benefits of great whole body heath.

Please read below Bonnie’s story of consistency and dedication to a healthy lifestyle!

“I started working out at TransFit  a few years ago.  I have always exercised in one way or another for many years, but like most people there was a yo-yo effect.  Work out for a while, and then find other things to do to put it off.  I decided I needed someone to push me, motivate me and keep me consistent. Now that I am 40, one of my biggest motivators and fears is the fact that heart disease runs in my family and that my mother at the age of 46 had triple by-pass heart surgery.

  Caroline has not only motivated me like no one I ever imagined could, but she does it with a smile EVERY day!  The constant pats on the back and her knowledge of nutrition that has totally changed my way of eating and drinking.  I have cut sodas completely out of my diet and feel so much better!   I use to always follow recipes exact but now I try to think of healthier ways to substitute the less healthy ingredients for the more nutritious ingredients(whole grains and vegetables).

Bonnie Chambers July Client Spotlight

I try to work out with Caroline twice a week and when I have a chance I try to jump in on the Transformer class. I usually play tennis two times a week and I believe that the core work and weight training we do has made me a better tennis player.  I had a great winning season! I also try to walk every evening after dinner, just to clear my mind of the busy day.

  I have three boys that I treasure and I want to set a healthy example for them and encourage them to be active and I think my interest in being healthier has also motivated my husband to make lifestyle changes as well.

  My favorite drink these days is green tea, either with a fresh squeezed lime or infused with fruit (pineapples are delicious).

 I love to get together with friends and entertain and my favorite recipes is an antipasto veggie dip.

---

 Antipasto Veggie Dip:

1 (14 ounce) can artichoke hearts drained and chopped

1 package fresh sliced mushrooms, sautéed and chopped

1 (7 ounce) jar roasted red peppers, drained and chopped

1 cup pimiento-stuffed olives, drained and chopped

1/2 cup chopped green pepper

1/2 cup chopped celery

1/2 cup finely chopped onion

1 clove minced garlic

1/4 cup olive oil

1/2 cup white vinegar

2 teaspoons Italian seasoning

1 teaspoon season salt

1/2 teaspoon ground pepper

*Combine first 6 ingredients in a large bowl, set aside *Sauté onions and garlic in hot oil in a saucepan over medium heat until onions are tender.  Add vinegar and remaining 4 ingredients; bring to a boil.  Remove from heat, and pour over vegetables; cover and chill 8 hours.

Serve with pita chips or crackers of choice

A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, think about the types of exercise that you can do on a regular basis. Print the calendar below to plan out your July exercise schedule! I can't wait to see your calendar filled out!

Blessings,

Caroline

June Client Spotlight - Pauline Juul

A true life transformation is what my June client spotlight has had in the last 6 months! Pauline Juul came to TransFit this January, only 6 months ago, and has lost over 25 pounds and with her hard word and dedication has had a major reduction in her body fat ! Pauline is a veteran real estate agent for Prudential Blanton and her story shows us that age has no limits! Her complete life change has transformed her body and spirit.   Pauline’s mindset on food has done a 360 and her consistency and dedication to healthy living inspires so many around her! Pauline is an example that it is NEVER to late to make a real life transformation. Please read below in Pauline’s words how she has changed her life!

Pauline Juul

"Last year around Thanksgiving I was sitting on the sofa (a favorite activity of mine in those days) searching Netflix when I came across a movie entitled “Fat, Sick and Nearly Dead”. A truly inspirational true story of a man regaining his health with diet and exercise. I decided there and then that I was ready to change my life too. But first I had to get through the holiday season! However, as soon as my children went back to college in January, I tore my pantry and fridge apart... getting rid of all the bad food and replacing it with fruit and vegetables and healthy alternatives. I went out and bought a juicer and juiced exclusively for the first 10 days. After that I started eating real healthy natural food... an apple never tasted so good! My goal was to lose at least 30 pounds, get my cholesterol and fatty liver under control without the need for medication, and get some energy back in my life!  One day I was to talking to my friend and esthetician, Cindy Clarke at Nuance, about my goals and she asked if I was exercising, to which I sheepishly replied no. I loathed the idea of a gym with all those fit young things witnessing my efforts. Cindy put me on to Caroline and the rest, as they say, is history!  I have been coming to Transfit since mid January and am currently 5lbs from my goal weight, my cholesterol is in the normal range without meds, my liver has recovered, I feel strong and healthy, and I have lost 3 dress sizes and one shoe size!! I brushed off the cobwebs from my treadmill and walk/run 5 times a week followed by weights, planks and lunges. I have added 20 lengths in the pool a couple of times a week and the dog gets walked around Lake Herrick, much to her surprise and delight.  The way I eat has completely changed...instead of scarfing a McDonalds Happy Meal for lunch, I come home and make something delicious: A frozen banana smoothie, a green lentil and beetroot salad or a piece of brown toast with low fat Vegenaise and half an avocado sliced on top. I love all kinds of fresh fruits and vegetables juiced, but especially watermelon/mint and cucumber/mint. For dinner it’s often fish of some sort, broiled with a mango salsa and fresh veggies!"

One of Pauline’s favorite dinners is Healthy Chicken Lettuce Wraps! Check out the recipe below!

Healthy Chicken Lettuce Wraps

One Earthfare Rotisserie Chicken Two Boston Bibb Lettuce heads 4 carrots 1/2 cup toasted almond slivers 3 scallions sliced thinly 1/2 cup Cilantro chopped 1/4 cup mint chopped 1/3 cup crunchy peanut or almond butter few splashes of olive oil hot sauce to taste dash of honey 1/4 cup low sodium soy sauce sprinkling of red pepper flakes sprinkling of toasted sesame seeds

• Cut chicken into bite sized pieces, discarding the skin. Break off each lettuce leaf individually. Peel and shred the carrots.
• For the two sauces, first mix the peanut or almond butter with the olive oil, hot sauce and honey. Then make the other sauce simply by adding pepper flakes and sesame seed to the soy sauce.
• There’s no actual cooking in this recipe and people assemble their own wraps...all you do is set it all out in bowls and on plates.
• Everyone assembles their own! Take a leaf, put a little of what you want in the middle, finish with a little of each sauce, wrap and munch... it’s finger food!

Congratulations Pauline! Don't ever give up on reaching your goals and keep inspiring all those around you!

May Client Spotlight- Ashley Smith

May- I just love spring time! I feel like this month is even better than January for new goals! Everyone is giving their best effort right before summer hits! The May client spotlight, Ashley Smith, has been giving her best effort since January and she has really had amazing results.  Ashley came to talk me about setting up a Nutrition Plan so she could reach her personal health goals. We started with a Meal Plan based on her body type,  preferences and specific goals and we continued to meet weekly for eight weeks, checking in to see if we met her goals! Ashley followed the Meal Plan laid out for her, continued exercising and was consistent with our check-in weekly meetings. Ashley is a beautiful woman on the inside and out side and I am just so proud of the changes she has made! Most afternoons, Ashley has a cup of green tea and a small high protein snack which helps her to make wise portion choices at dinner time.  Please read below about Ashley has completely changed her whole relationship with food and has transformed her and her family’s lifestyle.

Ashley Smith

 “ I first contacted Caroline in January of this year after making a New Year's resolution to change my relationship with food. I wasn't sure what I was getting in to. I was pretty nervous, but I knew I wanted to make a change. I love to exercise and have worked out 5-6 days a week for years. I push myself with fitness and I love a challenge. I have run 3 half marathons, love cycling, boxing, strength training, and Pilates. Although I felt strong physically, I knew I was carrying around about 10 extra pounds due to my food choices. I was eating a lot of processed foods, I didn't cook often, I drank diet coke, and I tended to graze on snacks all afternoon long. I woke up every Monday saying I was going to "diet" and by that afternoon I would be racked with guilt because I couldn't follow through with my goal. I knew I needed to be accountable to someone besides myself. Over the last 4 months Caroline has helped me completely change my life. Besides losing 10 pounds and two clothing sizes, I have gained so much knowledge about nutrition and what foods actually fuel my body. I have learned about portion control, the importance of LOTS of water daily, and choosing fresh foods over processed ones. Honestly, the mental freedom I feel from changing my thought process when it comes to food is really priceless!”

Ashley’s favorite lunch:

Mediterranean Couscous:

1 package of whole wheat couscous

4 cups of baby spinach

1/2 cup Sun dried tomatoes

1/2 Red Onion (diced)

1/2 Cup Pine Nuts

1 Rotisserie Chicken(chopped) or 3 grilled chicken breasts (chopped)

1/2 Cup Feta Cheese

Cook 1 package of whole wheat couscous according to directions (I use low sodium chicken broth for flavor instead of water)

While couscous is cooking, sauté spinach, sun dried tomatoes, and red onion in a pan. Remove from pan. Next, toast pine nuts (only takes a minute). Add everything to couscous. Cut up grilled chicken or use rotisserie chicken to make it quick. Crumble in feta cheese. Salt and pepper to taste. Serve warm, cold, or at room temperature. Makes several servings for the week!

Ashley is a  true testament to hard work, consistency and staying faithful to reaching her goals.

If you would like more information about the TransFit Nutrition Counseling please visit my website:

www.transfitathens.com

Blessings, Caroline

Client Spotlight: Angela Miller

What a perfect way to welcome spring time with an excursion to Colorado for Spring Break! The entire Ward family(complete with grandparents) enjoyed lots fresh air on an exercise vacation to the slopes last week. The week away was truly refreshing to be able to break from technology and the craziness of life to be with speical loved ones without all the distractions!

Breckenridge 2013

 What better way to refocus and get back in touch with life in Athens than to be inspired by my wonderful client, Angela Miller! Her consistent hard work & dedication to healthy living this past year is truly inspiring to me and to so many who know her. Injury is one of the hardest obstacles to overcome when it comes to exercise and healthy living. It takes a toll not only on your body, but also on your spirit because some never feel exactly the same before the injury. But Angela blew past all those limitations and has now found herself as in shape and healthy as she has ever been!  I love how she constantly wants to push herself harder and how she has continued to adjust her eating habits and add in exercise to all areas of her life! Angela is CONSISTENT and has even added in a TransFormer class mid-week to help in meeting her goals! She has lowered her body fat and BMI with a higher intensity mix of cardiovascular and strength training workouts! With so many accomplishments in the short time I have known her, I can only hope that she feels as amazing as she looks. Take a peak at Angela’s goals and history! Here she shares little insights into her TransFit experience along with ways in which she keeps her lifestyle healthy! Congratulations Angela so proud of you!

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‪ I started working out at TransFit over a year ago. I injured my neck and shoulder and had to stop working out for a while. I ended up seeing a PT for a while and he finally gave me the go ahead to start working out again.  I thought working out with a personal trainer one on one for a while would be ideal because I didn't want to injure myself again.

‬

+ Transforming my body is what I love about exercising and how I feel afterwards.   I came to Caroline not able to do a plank because of my injury.  Months later I'm back to doing planks!   My challenge would be working to strengthen my neck and shoulder.

+ I love to stay consistent with working out 5 times a week. No workout is ever the same, so the diversity in my workouts keeps my body in shape and always alert!

+ In every workout and in every TransFit session, my goal continues to be to conquer more than 5 push ups.

+ Living a healthy life style makes me feel energetic, happier and stronger.  I now have more than enough energy to play a game basketball with my 10 yr old.

+ My favorites

•   food = anything Thai!

•   drink = green tea

•  dessert = coconut cake

Easy Weeknight Favorite Perfect Quorn (or Chicken) Dinner

•  32 oz ( organic) Vegetable broth, Chicken broth, or No Chicken broth

•  Quorn ( meatless & soy free cutlets) or organic chicken breast

•   salt & pepper

•  1 clove garlic (fresh)

•  1/2 onion (diced)

--Bring the broth to a boil place Quorn or chicken in boiling broth. Place a lid on top of pot turn down heat and let broil until done. You can severe on a bed of lettuce with cucumbers, peppers, artichoke hearts or eat with your favorite beans or veggie!

Seeing Angela's favorite recipe that included artichoke hearts made me think of so many of the yummy vegetables that are now in season! One of my favorites= asparagus! Try this simple Roasted Asparagus Salad for a great side to dinner!

• 2 pounds asparagus, (about 2 bunches), trimmed

• 1 pint tiny cherry or pear tomatoes, red or mixed colors

• 1 tablespoon extra-virgin olive oil

• 3/4 teaspoon salt, divided

• Freshly ground pepper, to taste

• 1 tablespoon fresh lemon juice

• 1 tablespoon fresh orange juice

• 1 tablespoon honey

• 1/2 teaspoon Dijon mustard

• 2 bunches watercress, tough stems removed (about 4 cups lightly packed)

• 2 tablespoons finely chopped fresh dill

1. Preheat oven to 450°F.

2. Place asparagus in a large bowl. Add tomatoes and oil and toss to coat. Spread in a heavy roasting pan or rimmed baking sheet, spooning the tomatoes between and on top of the asparagus. Sprinkle with 1/2 teaspoon salt and add a generous grinding of pepper. Roast until the asparagus is crisp-tender and the tomatoes are warmed and slightly crinkled, about 15 minutes. Set aside until ready to serve.

3. Whisk lemon juice, orange juice, honey, mustard and remaining 1/4 teaspoon salt in a medium bowl until blended. Reserve half of the dressing in a small bowl.

4. Add watercress to the medium bowl; toss to coat. Spread the watercress on a platter. Arrange the roasted asparagus on the watercress and top with tomatoes. Drizzle the reserved dressing over the asparagus and tomatoes; sprinkle with dill. Serve warm or at room temperature.

I hope you all enjoy the wonderful weather that is popping up all over the country thanks to April! I know I will try to be outside with my kids as much as possible!

Blessings, Caroline

Whole body health: Client Spotlight Lisa Douglas!

Happy March! I don’t know about you all, but I am definitely welcoming our first spring month with open arms! This month I wanted to share with you the importance of family as well as how healthy families thrive! As much as I love training all of my lovely clients, my primary role is to be a mother to my wonderful children, a support to my husband, and an overall family woman. Family sits at the core of who I am, and because of this, I like to incorporate health and fitness into my family dynamic. This month, I want to share some of my insights and inspirations to help create a healthy home!  Last week I shared some family dinner tips and I thought I would highlight a wonderful and inspirational mother and friend. Lisa Douglas has lived all over the country with her family and she knows the meaning of true family whole health.

Client Spotlight:  Lisa Douglas

Lisa is proof that fitness has no age limits. She has taught me that no matter what your age, your background, or your fitness level, you can reach your goals! Lisa is constantly moving! Her workout before she came to TransFit consisted of hoeing, bee keeping, & working her beautiful farm land in Bishop Georgia. She loves a challenge and works hard everyday to improve everything she does! When Lisa started personal training, her primary motivation was to get fit for her son’s wedding. She reached her goal before the event and has continued to push harder and now loves a new challenge! One of her main focuses is core strength. We focus a lot of our efforts on improving balance and strengthening the core muscles. When I think of Lisa, I think her always saying “you said do 15; I need to do 20”! I just love that extra push she gives herself. Life is busy in Lisa’s world but she holds it all together with a word I call CONSISTENCY! This word should be a key word for all people trying to transform into a healthy lifestyle.

Client of the Month: Lisa Douglas

Age: 50

What sparked your interest in joining a personal training program?

My motivation for beginning an exercise program was my son's wedding last August.

How did you choose TransFit?

Looking online for a personal trainer, I came upon Caroline's website and felt that she would be perfect for me. 

What were your first couple sessions at TransFit like?

The early days were difficult because I had very little core strength and lacked the art of balance despite the fact that I had played doubles tennis the past few years and had been walking and doing farm chores on a daily basis!

Have you seen change or progress in your time with Caroline?

Day by day I have gained strength and balance over the past 9 months, lost weight and changed patterns of eating. For example, I now eat 5 smaller meals a day as well as am drinking more water and trying to establish better sleeping habits too.  I still have some goals to reach and maintain so I will continue with twice weekly TransFit workouts.

What is a favorite food or drink that you would never give up?

 Herbal Teas have long been a favorite of mine and my three favorite herbs for tea are our homegrown Lavender, Mint, and Lemon Balm.  Sweetened with honey from our beehives.

Final words?

 I cannot quit; I would miss Caroline and my workout partners!

Not only are clients getting a great workout, but they are surrounded by people who cheer them on, suffer through tough workouts with them, and are there for support inside and out of the studio! TransFit is truly a fitness family-- a community like no other! Congratulations Lisa! Keep setting and reaching new life goals!

Lavender Tea Recipe

• 3 Tablespoons fresh lavender flowers or 1 1/2 Tablespoons dried Lavender flower
• 2 cups boiling water
• honey and lemon if desired

Put the flowers in a teapot or container along with the boiling water allowing them to steep a good 4 to 5 minutes.

Pour into cups straining if necessary to remove the flower buds. Serve Lavender flower tea with honey and sliced lemon.

Lisa also loves to cook Lentils. This recipe is a whole meal in one dish! Try something out of the norm this week!

Lentils with Wine-Glazed Winter Vegetables

• 3 cups water
• 1 1/2 cups dried lentils
• 1 teaspoon salt, divided
• 1 bay leaf
• 1 1/2 teaspoons olive oil
• 2 cups chopped onion
• 1  cup chopped celery
• 1 cup diced parsnip or other root vegetable or potato
• 1 cup diced carrot
• 1 tablespoon minced fresh or 1 teaspoon dried tarragon, divided
• 1 tablespoon tomato paste
• 1 garlic clove, minced
• 2/3 cup dry red wine
• 2 teaspoons Dijon mustard
• 1 tablespoon butter
• 1/4 teaspoon black pepper

Preparation

1. Combine water, lentils, 1/2 teaspoon salt, and bay leaf in a medium saucepan; bring to a boil. Reduce heat, and simmer 25 minutes. Remove lentils from heat, and set aside.
2. Heat olive oil in a medium cast-iron or nonstick skillet over medium-high heat. Add the onion, celery, parsnip or potato, carrot, and 1 1/2 teaspoons tarragon, and sauté 10 minutes or until browned. Stir in 1/2 teaspoon salt, tomato paste, and garlic; cook mixture 1 minute. Stir in wine, scraping pan to loosen browned bits. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in mustard. Add lentil mixture, and cook 2 minutes. Remove from heat; discard bay leaf, and stir in butter, 1 1/2 teaspoons tarragon, and pepper.

Enjoy! Blessings dear friends!

Client Spotlight- Shelley Kudela

February has become renown as the "month of love." Despite all the hoopla that February brings, it is such a wonderful reminder of the important part that love plays in our lives. I want to dedicate this February to showing you ways to not just show love to others, but also to remember to love your own body. ... Please read below about the February Client Spotlight and how this inspiring woman has treated her body in a loving way and has seen major results! Client Spotlight- Shelley Kudela

Shelley and I have been friends for over 8 years. She should be awarded “mother of the year” ten times over for all the amazing things she does for her family.  She has become one of hardest working ladies I know, inside and outside of the gym! Change doesn’t happen over night but Shelley’s story can show you that you can DO ANYTHING you put your heart into! She has been exercising for many years but Shelley has committed to changing her WHOLE lifestyle over the past 6 months and has transformed into a new woman! Over those months, she has lost weight, has a brand new wardrobe of smaller clothes and has a new outlook on life.

“I began working out at TransFit shortly after my son Shane was born. I still remember thinking "I can do this... How hard can it be???” I stopped at Chick-fil-A on my way to one of my first personal training sessions and had a brownie and a big diet coke in tow. It didn't take me long to realize that the workout at TransFit was the real deal, and I don't think I've eaten a brownie from Chick-fil-A since!!! Personal training on a weekly basis keeps me accountable. I will admit that I don't always make the best or most healthy food choices, but working out and feeling healthy really helps me to stay focused. I now really try to work out 4-5 times a week-at least twice with Caroline and cardio on my other days. My most recent accomplishment is giving up Diet Coke!!! Woohoo!  I was drinking at least 5 per day! Cutting out the soft drinks was a VERY tough process but so far so good! Being healthy makes me feel better and I am also trying to set a good example for my family. My favorite foods are Carbs--any kind. I realize they aren’t the best for me but they sure are tasty; I just know now how to do everything in moderation!

Congratulations to Shelley for changing her lifestyle! Here is one of Shelley’s favorite new recipes:

Roasted Brussels sprouts

Ingredients

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

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

Per Serving: Calories: 109; Total Fat: 7 grams; Saturated Fat: 1 gram; Protein: 4 grams; Total carbohydrates: 10 grams; Sugar: 2 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 269 milligrams

Velena Vego- December Client Spotlight & TransFit new website!!!

TRANSFIT has a new website! Please go to www.transfitathens.com and take a peek at our new site! Give the gift of good health for the holidays by giving a TRANSFIT gift certificate to a friend or family member! Please read below about an amazing friend and client and her life transformation!

Velena Vego is the type of woman who you really want to get to know! Velena is the booking manager at the 40 Watt in Athens and Buckhead Theatre in Atlanta. Velena also started a record label, ticket company, and manages bands. Velena obviously works hard and is so talented in everything that she does, so starting a new exercise routine was just one more task for her to accomplish! Velena has completely transformed her lifestyle and through her transformation has inspired her husband to start a consistent exercise routine as well! Velena has made major changes to her diet and to her exercise routine such as not eating late at night and doing a mix of cardiovascular and strength training consistently.

velena photo (13)

"Eight months ago, I turned 50 and decided to do something for myself. For the past two years I had spent all my time on work-work-work! I was out of shape, my energy level was low, and I had gained 15 pounds. I blamed it on hormones/age, booking two venues, and managing two bands.

My friend, Cindy Clark, owner of Nuance was looking better and better every time I saw her. Finally, I asked what she was doing and she told me all about her weekly exercise routine and her personal trainer Caroline Ward. I immediately signed up!

Caroline has taught me so much about nutrition and how important weight training is to create strong muscles and to lose body fat. She always says "you gotta keep moving" so my new passion is Zumba. Not only am I burning calories but it's alot of fun! My new go to food is Greek yogurt. I eat it for breakfast and for a snack if I'm craving something sweet. YUM!

I've already lost 10lbs and my cholesterol is down so my doctor is happy. He even said, "You go girl!" I've learned it's never too late to get back into shape. Not only do I feel younger, but I feel like myself again."

Even when traveling to cities all over the US, Velena still finds time to exercise and eat her Greek yogurt! We have reached many of her goals and we are excited about the next phase in her healthy lifestyle! Congratulations Velena, YOU ARE AMAZING!

Finishing this race of life is better than starting. Patience is better than pride. Ecclesiastes 7:8

November Client Spotlight: Gena Knox

Gena Knox is one of my favorite ladies, and I hope each of you have the chance of meeting her one day! If I had to characterize her in a few words they would be hard working, determined, and kind. Her unwavering determination and motivation toward exercise and living a healthy life is inspirational to everyone who comes into contact with her. Gena works so hard on her family, her work, and her health. This amazing woman was exercising the very day that she gave birth to precious Genevieve (pictured) and truly is a testament that there are no excuses when it comes to a healthy life style! Her two cookbooks (Southern My Way and Gourmet Made Simple) are main stays on my countertop; the recipes are fresh, simple, and healthy!

Read about Gena’s fitness journey and find out how she successfully keeps fit below...

My husband, Davis, and I own a cooking products company called Fire & Flavor. We produce products such as cedar planks, spice rubs, brines, and I am also a cookbook author. I love cooking fresh and seasonal, and I take a healthier approach to foods. Cooking is my way of relaxing after work, but I keep my energy level up through exercise. I started exercising in college doing a little aerobics, walking/running, and weights. I have learned more about nutrition and exercise over the years and always try to eat smart. I work hard to feed my family healthy meals and try my best to stay away from processed foods. With the fast-paced lifestyles we all live, it is not always possible, but I do try my best!

My current workout is exercising with Caroline twice a week and running four days a week. I have much more energy when I exercise, and running with friends early in the morning clears my head. It is a great way to catch up with friends and the perfect start to my day. I always take one day off a week to give my body a rest. Caroline makes working out fun, and she is very inspirational! I have set several goals since I have been working out with her - one of which is only eating out twice a week. This goal alone has made a huge impact on the foods I eat and the way I feel.

I love Gena’s goal to only try to eat out twice a week! Small changes like that one and staying consistent with an exercise program can really lead to big results over time. Set a November goal for yourself, and let’s make it happen!

Try Gena’s Balsamic Roasted Chicken dish this week - one of my family’s favorites!

BALSAMIC ROASTED CHICKEN

This robust one-dish meal pairs balsamic-kissed chicken with a colorful tumble of root vegetables – just right for autumn evenings with a little snap in the air. I like to make it in a cast-iron skillet, which distributes heat evenly and keeps the vegetables tender beneath a crispy skin.

chick

• PREP TIME: 15 minutes

• COOK TIME: 35 minutes

• YIELDS: 4 servings

Ingredients

• Chicken

• 1 whole chicken, 3 ½ to 4 pounds

• ½ teaspoon kosher salt

• 4 carrots, sliced ¾ inch thick (about 2 cups)

• 1 pound small Yukon Gold potatoes, halved

• 1 large onion, quarterd

• Balsamic Sauce

• 3 tablespoons balsamic vinegar

• 3 tablespoons chicken stock

• 2 tablespoons olive oil

• 1 tablespoon honey

• 1 tablespoon fresh oregano, chopped

• 2 teaspoons fresh rosemary, chopped

Instructions

FIRST Preheat oven to 500°F. Rinse chicken with water, pat dry, and rub with ½ teaspoon kosher salt. Butterfly chicken by removing the backbone with kitchen scissors and set aside.

NEXT Place carrots, potatoes, and onion inside a 12-inch cast-iron skillet or glass baking dish (coat with cooking spray if using glass). Lay chicken on top of vegetables, breast side up, tucking wing tips. Combine sauce ingredients and pour over top of chicken.

LAST Place skillet on middle rack of oven and roast for 15 minutes. Reduce temperature for 400°F and continue cooking for an additional 15 to 20 minutes or until a meat thermometer registers 165°F in the thickest part of breast. Let meat rest for 15 minutes before cutting.

September Client Spotlight: Meg Parker

I am so excited to brag on Meg Parker this month for the September Client Spotlight!!! Meg is a highly respected financial advisor, mother of 2 precious kiddos, and a wife! Meg started exercising at TransFit 6 months ago and has completely changed her body type. She is a muscular, sleek woman and is one of the strongest women I have worked with this year! Meg has lost 10 pounds over the course of 6 months, decreased her body fat, and continues to push herself in all that she does. She is such an inspiration to so many women!

Her Field:

I am a senior financial advisor/vice president at Merrill Lynch. In a nutshell, I help my clients (individuals and families) pursue their long-term financial goals! I do this through finding the appropriate mix of stocks, bonds, mutual funds, and ETFs to fit their personal objectives and risk tolerance. I monitor progress towards goals and keep the investment strategy consistent with any changes that take place in their lives and/or business. Her Fitness:

As far as exercising goes, I have always been a pretty active person. I rode horses my entire childhood, played sports in school, took an exercise hiatus in college, and then lived out west for a year and a half where we biked, hiked, jogged, and walked. For the past 9 years (prior to TransFit), I would go through phases of exercising, but it would be all weight training and no cardio OR all cardio and no weight training; then I’d take some time off, etc. So basically, I had no real pattern to my workout schedule. After 2 kids, this no-patterned workout did not work, because I was not seeing any results and I felt bloated, etc. After working out at TransFit for a few months, I finally feel like I have a great balance of weight training and cardio.

Her Food:

I thought that if I worked out, I could eat or drink whatever I wanted: a cookie here, some chips there.  Over the past 6 months I have become more aware of eating the right (and REAL) foods and drinking more water, green tea, etc.

Her Fortitude:

My clothes are fitting MUCH better, and I truly feel the best I have ever felt. I believe this is all due to a perfect balance in exercise and cutting out LOTS of preservatives and sodium, and eating MORE fruits and veggies, drinking more water, etc. I have also FINALLY lost the bloated feeling that I have had since having kids. Caroline has taught me to take much better care of my body bywatching what I put in it, stretching more (which I NEVER used to do), and following the right exercise regime.