Exercising While Pregnant - Yes!!!

There are many wonderful benefits of pregnancy exercise! One of my amazing clients, Carinne Hardin, has been exercising at TransFit for almost 2 years! I have been most proud of her accomplishments and how she is taking care of her body these past 9 months! Carinne was eating clean nutritious foods and was exercising consistently until the day she gave birth! Carinne is an inspiration to many women and she is a wonderful example of the many benefits exercising while pregnant! To know more about Carinne or exercising while pregnant, message me and I would love to share in more detail!

Here are some wonderful benefits of pregnancy exercise: 

1. Boost your energy

Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule: Exercise strengthens your cardiovascular system, so you don't tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office.

According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don't have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.

2. Sleep better

When you're carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can be a real challenge. But exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep.

3. Reduce pregnancy discomfort

Overall, regular exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Stretches ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.

4. Prepare for childbirth

Giving birth is akin to running a marathon, which requires stamina, determination, and focus. Though it hasn't been well researched, training for childbirth through exercise may ease labor and even shorten the time it takes to deliver your baby.

5. Reduce stress and lift your spirits

Having a child is a life-changing, momentous experience that can leave you feeling simultaneously ecstatic, overwhelmed, and anxious. One study found that exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.

6. Improve your self-image

Watching the scale inch its way up to numbers you've never seen before can be disheartening. Staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight.

 

My hope for is for all women to know how important exercise is in every phase of life! If you have any questions about exercising while pregnant please contact me! Have a healthy day!  Caroline

 

 

June Client Spotlight: Pam Adams

The real reason why I started TransFit over 4 years ago was to form lasting  relationships with people in hopes to really transform their body, mind, and spirit. Pam Adams is another one of my unbelievable clients who has transformed her life and Pam has incorporated exercise and healthy eating into her normal routine! I wanted to highlight Pam this month because she has really shown true discipline and dedication to healthy living in a very busy season of her life. She has lost body fat and inches over the past 9 months but most of all she has increased energy!!! One of Pam's many strengths are that she is consistent.  Pam exercises consistently 5 days a week. Whether it is strength training, walking, or yoga, Pam is sticking to the plan! Pam is willing to try new exercises, foods, and even yoga to fully enjoy all the benefits of good health.   Through our many honest conversations, Pam has really helped me to learn and grow!  I am so thankful to know this amazing woman, wife, and mother.

In Pam's words...

I began my program with Caroline this past October. I had asked a friend for a recommendation of a trainer who might be able to help me overcome being stuck in the “same old place” physically. I was tired and needed motivation and encouragement to make the changes necessary to become healthier. I knew a huge transition in life was just around the corner (soon to be empty nest) and I wanted to be in a place, or heading towards a place of fitness that would carry me through the stresses of change, and help me enter a new season of life.

Exercising boosts my energy level and helps me feel great. It’s not always easy those first few minutes of the warm up, and sometimes I don’t think I can hold a plank for another second, but somehow Caroline comes through with just the right amount of motivation to keep me going. I find myself hearing her say “strong” not just at workout but throughout the day! I know that without her accountability I would still be stuck.

I typically exercise at TransFit 2-3 times a week. At home I try to walk 10,000 steps most days. I wear a Fitbit that helps monitor my progress. Caroline is one of my “friends” on the program and she has been good to cheer me on my days of good activity level.

I am really proud of raising 3 boys. Our oldest two are married and thriving and our youngest just graduated from Athens Academy and is headed to UGA this fall. Also, I've been married to Mark for 30 years! I've been reflecting lately on the fact that it’s OK that I have been tired this past year. I've worked hard! It’s been a great work! I am beginning to tell that I’m turning the bend, and regaining strength for what’s ahead.

I am currently continuing to work on my fitness goals. Mostly this includes tweaking my eating habits and staying the course with my strength workouts. I haven’t seen huge changes on the scale but I have seen a big difference in my clothes (I’ve dropped at least a size) and I have increased energy. Recently I went to New York City and in one day walked over 25,000 steps! That is way more than the average of any age group, male or female, in a day, and it didn’t even set me back!

I am convinced that a healthy lifestyle is all about discipline, and I know from years of personal experience that discipline is key to all areas of my life. If one area is out of whack, the others are negatively affected as well. I am striving for discipline in my spiritual, physical, and emotional health. I don’t believe you can separate any of these.

Caroline knows that I’m not a foodie and don’t really enjoy time in the kitchen these days. Mark travels a lot and Kyle is constantly on the go so often times I’m preparing things only for myself. I don’t really have a favorite recipe to share. Rather I have learned to enjoy yogurt with lots of fresh fruit, salads and sweet potatoes. I love a good Greek salad and when we go out will always order one if it’s on the menu. I drink a lot more water than I used to. Basically I would say that I’m much more cognizant of the nutrients I put into my body. I try to eat lots of fruits and vegetables and lean protein. I am slowly making the changes through Caroline’s recommendations.

Congratulations to Pam for making a true life change!

Keep inspiring others amazing lady! 

 Greek Salad

                  Ingredients:

• 6 cups of Romaine Lettuce, sliced
• 1 cup of Tomatoes, sliced
• 1 cup of Cucumber, sliced
• 1/4 cup of Red Onion, sliced
• 1/4 cup of Red Pepper, sliced
• 1/4 cup of Green Pepper, sliced
• 1/4 cup of Kalamata Olives, sliced
• 1/4 cup of Reduced Fat Feta, crumbled
• Salt and Pepper to taste
• Homemade Dressing - 1/8 cup of Olive Oil, 1/4 cup of Red Wine Vinegar, 1/8 cup of Lemon Juice (or to taste)  & lots of pepper OR use favorite Greek dressing already made!

Gardening is Exercise!

Since the month of May is all about understanding that “Exercise is Medicine,” what better way to spend your day than outside in the fresh air with friends and family gardening!? Yes you heard right, gardening is a great physical activity that you can enjoy and benefit from in numerous ways! Use hoeing and raking to strengthen your upper body and core. Use the quadriceps and hamstrings in a proper squat when bending down to plant flowers. Don't forget to try some light stretches for your hamstrings and lower back . Another helpful tip is to take a few breaks throughout the day to drink some extra water and do some additional stretching! This month think of fun outdoor activities that you can participate in while at the same time completing your exercise for the day!

Another fun activity to organize with friends and family this month is spending an afternoon strawberry picking at our local Washington Farms in Athens-Watkinsville, GA.

After picking some delicious strawberries, try this amazing dip recipe!     STRAWBERRY MANGO SALSA 

Vegetarian and Gluten Free

Prep Time – 10 minutes

INGREDIENTS

• 1 cup diced strawberries
• 1 cup diced mango
• 1 cup diced avocado
• 1 small jalapeno, seeded and minced
• 2 tablespoons diced red onion
• 2 tablespoons chopped fresh cilantro leaves
• 2 teaspoons honey, or more to taste
• Juice of 1 lime or 2 Tbsp lime juice

Mix all ingredients in bowl and enjoy with homemade pita chips or on top of a spinach salad!

Not only is gardening fruits and vegetables fun, but you can also enjoy the convenience of fresh herbs at home. Many love the accessibility of fresh herbs in the kitchen while cooking meals. Follow these easy, manageable steps to produce your own herbs in your very own kitchen:

1. Find the best spot with as much natural light as possible
2. Give indoor herbs good drainage
3. Use typical indoor temperatures (65 to 75 degrees F)

Try any and all of these culinary herbs: Chives, Lemon Balm, Marjoram, Mint, Oregano, Rosemary, Sage, and Thyme

One of my favorite cookbooks, Southern My Way Food & Family, uses wonderful herbs in many of the delicious recipes.

Blessings, Caroline

"And the seed whose fruit is righteousness is sown in peace by those who make peace."

James 3:18

April Client Spotlight: Laura Moore

My April client spotlight, Laura Moore, is one determined, strong woman. Laura has been working out at TransFit for one year now and her progress is astounding!  If Laura puts her mind to a task she can accomplish any goal!  She has recently ran her first full marathon and felt strong! Laura's attitude is truly incredible. She approaches each training session with enthusiasam, confidence and determination, and is constantly challenging herself to do more. Congratulations Laura- keep inspiring others!

In her own words...

About one year ago, as my 40th birthday approached, I was looking to challenge myself in a new way and had just signed up to run a 208-mile relay in the Blue Ridge Mountains on a team with 11 other women. Truth be told, I was excited to push myself way out of my comfort zone through this relay, but also terrified of having to run at night, by myself, on back mountain roads, with little sleep! At that time, I had been running fairly consistently for a couple of years. However, I felt that I was on a plateau with running and carrying around a bit of extra weight.

I really wanted to add weight training into my routine in order to feel more prepared for this crazy relay, but couldn't figure out how to do that on my own and still maintain my running schedule. So, I turned to Caroline and TransFit for help.  Since then, I have consistently worked out with her once a week and try to incorporate one additional day of weight training each week on my own. Over a year, I have seen definite results in my strength, energy level, muscle definition, and running pace, not to mention my weight and clothing sizes!

Previously, I felt that my family and I ate a fairly healthful diet though we all love our sweets.  :o) We have a good-size garden and my children are pretty good-eaters who even love a lot of vegetables. Even so, I believe the most significant and productive changes I have made over the last year have been in my eating habits. With Caroline's knowledge and encouragement, I have incorporated smaller portion sizes, more protein, more whole grains, fruits, vegetables, and water into my daily diet. I am proud to be modeling a healthful lifestyle to my three children and my husband every day!

Last September, my team and I did complete the Blue Ridge Relay (placing first in the women's division!) and 3 weeks ago I completed my first full marathon in Albany, GA! I feel that I now have the confidence, resources, and habits to set and reach health and fitness goals for the rest of my life!

Quinoa is one of my new favorite foods. Lately, I have made this Asian Quinoa Salad (adapted from Two Peas and Their Pod) once a week to enjoy for lunches. While my children have not been adventurous enough to try the complete salad, my 6-year-old discovered the red cabbage in the refrigerator and now loves snacking on it.

Asian Quinoa Salad

Yield: Serves 4

Total Time: 30 minutes

ingredients:

• 1 cup quinoa
• 2 cups water
• 1/4 teaspoon salt
• 1 cup chopped red cabbage
• 1 cup shelled and cooked edamame
• 1 red bell pepper, chopped
• 1/2 cup shredded carrots
• 1 cup diced cucumber
• 2 tablespoons chopped green onion
• 1 tablespoon sesame seeds

For the dressing:

• 1/8 cup lite soy sauce
• 1/2 tablespoon sesame oil
• 1/2 teaspoon rice vinegar
• 1/8 cup chopped cilantro
• 1/8 teaspoon grated ginger
• dash red pepper flakes

directions:

1. Add water, quinoa, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork, and let cool.

2. Place the quinoa in a large bowl and add the cabbage, edamame, red pepper, carrots, cucumber, green onion, and sesame seeds. Set aside.

3. In a small bowl, whisk together the soy sauce, sesame oil, rice wine vinegar, cilantro, ginger, and red pepper flakes.

4. Pour the dressing over the quinoa salad and stir to combine.

Motivation in March!

Friends,

We have survived a very cold and wintry February! Let’s clean the slate and move forward into March! March is going to be the month of motivation!!!

Definition: Motivation is defined as the process that initiates, guides and maintains goal-oriented behaviors. Motivation is what causes us to act, whether it is getting a glass of water to reduce thirst or reading a book to gain knowledge.

It involves the biological, emotional, social and cognitive forces that activate behavior. In everyday usage, the term motivation is frequently used to describe why a person does something.

SO what is going to MOTIVATE you in MARCH?  Spring coming, Easter, work, a fun trip, a health issue, a family issue, a stress issue?  We are each going to write down ONE GOAL we want to accomplish in March! Get FIRED UP! GET MOTIVATED! You have 4 full weeks in March to MAKE IT happen!  If you need help establishing a goal, or refining one that you already have I am always here for you.

One thing I've found that helps keep me motivated is to stay accountable. Talk to a friend, spouse, or family member about some of the things you want to accomplish this month, and make a plan. Then stick to it! A tool I'm offering this month is an accountability chart. 

ADHERENCE CHART FOR MARCH 2014

The link above will allow you to download a PDF file of my March adherence chart. When you open it you will find a place to write a goal, then a chart for filling in workouts and meals. This is a great way to track your progress and uncover any patterns that may be helping or hurting your goals. For example, if you find that on Tuesdays it is especially hard to stick to your nutrition goals, try preparing an easy, healthy crock pot meal to take the stress out of cooking dinner. If you find that eating three meals a day leaves you craving more at night, try breaking up your day into five smaller meals. I am always available to discuss lifestyle changes so you can be as happy and healthy as possible!

Don't give yourself reasons why you can't this month. Give yourself reasons why you can! Believe in yourself and you can achieve these goals!

Blessings,

Caroline

February Client Spotlight: Lauren McElhannon

The month of February we are trying to focus on LOVING our bodies. What can we focus on to treat our bodies well?  Exercising, eating well, nurturing our skin and our spirits can help us appreciate what God has blessed us with-- wonderfully made bodies.

February's client spotlight is someone who has truly been an inspiration to me and many others. She is perfect for the month of LOVE Client Spotlight! Lauren McElhannon's consistent hard work and dedication to healthy living is incredible! She constantly pushes herself harder and strives to incorporate her positive energy into everything she does. She has also completely transformed her family's habits by adding yoga to their weekly routines and including healthier foods in their meals. When I asked for a picture of her this week, she said she "definitely wanted a family picture since this is such a family effort!" I love this thought, and I love watching Lauren continue to transform her life!  Congrats Lauren!!! So proud of you!!!

The summer of 2012 I had a 1 year old, 5 year old and 6 year old and was in a slump.  I wasn’t sleeping well (lots of night waking kiddos), not exercising consistently other than a yoga class here and there, and my eating was not well planned out.  Being a full -time working mom of 3 young children, not a lot of time was dedicated to me.  Some of my friends were working out with Caroline and I decided to try it, even though it meant less sleep!  But I was ready for a change and needed to push myself.

I tend to prefer to handle change gradually (if possible) -- I’m such a creature of habit.  So when Caroline said for my goal to be exercising 5 times a week, I knew that was unrealistic for me – going from 0-1 times a week to 5?  No way, not right away (but definitely at some point).  In my mind, I was inching toward my 5 times a week goal slowly and exercising 1-2 times a week was more do-able and realistic for me at the time.  After that, exercise became a habit, I increased my days every month or so and now am exercising most days of every week!  I usually go to Caroline’s 2 times a week, run 2-3 times (about 4 miles) and do yoga almost every day at home with my family, and at least 1 time a week at 5 points yoga.  Now that my children are 3, 6 and 8, I’m sleeping better, exercising consistently and eating so much better.  We all have our own yoga mats and exercise balls and enjoy family time exercising in the living room!  

For awhile there (before the cold set in), my husband and I were running a 5K a month.  We liked the idea of having the event to keep us moving, to support worthy causes, and to do something fun and healthy together!  We are looking forward to running the Barrow Boogie 5K at the end of February!  

As far as my diet and nutrition goes, when I became a parent I started paying much more attention to what I ate, what I was feeding my children, where the food came from, etc.  But with children also came the snacks and crazy schedule, which ultimately led to too much snacking and rushed meals.  After almost a year of working out with Caroline consistently, I wasn’t seeing the weight coming off as it should have been, so I started nutrition counseling with her, started meal planning and being very conscious of my eating (journaling).  I loved the meal planning – I knew what I was supposed to eat, no big questions or concerns!  I have lists of snacks/breakfasts/lunches/dinners and pull from the list every week.  That way I don’t make a thoughtless choice very often!  The nutrition counseling really helped me move forward with weight loss and helped me learn more about portions, balancing my diet and self-control.  I have done a 3 day Journey Juice cleanse 2 times now and have encouraged so many friends and family members to try it too.  By cleansing in this way, I really reflect on my eating choices, habits, reasons for eating, and feel more in control after.

Tea is something that I drink daily – my mom is a medicinal herbalist, organic gardener and more, so she’s always telling me about teas I should be drinking and bringing me freshly dried herbs right over!  One of my favorite mixes right now is lemongrass, holy basil and peppermint – delicious hot or cold.  The nutritional benefits are amazing – lots of vitamins in these herbs!   I try my best to live as green as possible, and to eat local, fresh and organic.

I’ve lost  weight, feel lighter, healthier and stronger now, but I still have more work to do.  Currently, my goals are to keep exercising most days of the week, eat at least 8 servings of fruits/veggies a day, and to drink half my body weight in oz of water daily (and for my children to do the same).

Something I like most about exercising is reaching my goal, then going further.  And being excited about making new goals to conquer.  I live off of lists, calendars, reminders, deadlines, so setting goals works for me – check it off the list and keep going!  No extra time is what makes exercising hard.  Being a working mom, there’s some guilt about spending what little extra time I have away from my children, but they and my husband are huge supporters of me on this journey!  I’ve definitely rubbed off on them in positive ways – they are so much more conscious of making healthy decisions.  Right now they are ON IT with our water challenge!  Most days there’s something that doesn’t get done because I’ve chosen to spend a little time exercising, but I’ve learned to let that go.  Exercising is THAT important to me – for my mind and body – that I’m okay with the chores never really being “done.”  Are they ever anyway??

I’m so thankful for all that Caroline has helped me with!  I really attribute so much of where I am today to her, her support and encouragement!

Something I eat almost every day is homemade granola – I make a big batch over the weekends and eat about a cup a day.  It’s great with cottage cheese, yogurt, sprinkled over oatmeal, sprinkled in pancake mix or all by itself!  There are so many optional yummy things to add – make it your original!

Lauren’s Granola:

Ingredients:

• 3 cups whole organic oats
• 1 cup brown rice cereal (I get mine from Earthfare)
• 1 TBSP cinnamon
• 1 TBSP pumpkin pie spices (or ¼ tsp ground ginger)
• A few shakes of salt
• ½ cup raisins (or dried cherries, cranberries, chopped apricots, etc.)**do not bake – add after
• ½ cup roasted, unsalted sunflower seeds (or any chopped nuts you like)
• ½ cup raw pumpkin seeds
• ½ cup ground flax meal
• 1/3 cup local honey or agave
• 2 heaping TBSP refined coconut oil
• 1 TBSP vanilla

Heat oven to 300 degrees.  Mix all dry ingredients.  Mix wet ingredients (honey, oil and vanilla) – you’ll need to mash and chop the oil up.  Pour dry ingredients into 2 large baking trays, then plop evenly the honey mixture over the dry ingredients.  Put trays in oven for 2 minutes so the oil can melt a little, then take out and stir, allowing the honey mixture to coat the oat mixture.  Once coated, put trays back in oven and bake 10 minutes, stir, then bake 10 more minutes.  Cool granola for about 10 minutes before breaking up and placing in container.

**I do not bake granola with raisins so they stay moist, I add them after granola cools.

**If you like more clumps of granola, increase amount of wet ingredients to make more coating!

**My favorite way of eating this is plain or 1 cup granola, 1 cup cottage cheese and ½ cup frozen or fresh blueberries (they melt quickly).

Keeping Your Goals

The end of January is almost upon us, and with it will come the urge to slack on those New Year’s goals you’ve been working so hard to keep. According to the New York Times, a third of people who make New Year’s resolutions will give up on them by the end of January. Four out of five will eventually give up on their resolutions altogether. Think of the goals you set for 2014. Why did you set them? What motivated you to want to make these changes in your life? And will you be satisfied if you don’t reach them? 

Now is the perfect time to recommit to your goals! Maybe you’ve skipped more days exercising than you would have liked to, or have fallen back into the habit of eating unhealthy food. It’s ok- we all make mistakes and tend to get discouraged from time to time. When I start to get worn down, I turn to Galatians 6:9 for inspiration. 

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Galatians 6:9

You are sowing the seeds of a healthy lifestyle right now. Even if you’ve had a few setbacks up to this point, keep working towards your goals so you can reap the benefits in the future. 

5 Tips for Achieving Goals:

1. Make sure your goal is specific and measurable. Many people fall into the trap of setting a goal to “eat healthier” or “exercise more.” While these are great intentions, they are easy to ignore in the long run. Instead, try to make your goals more specific. Instead of saying you are going to eat healthier, set a goal to incorporate a salad into one meal a day. Instead of saying you will exercise more, set a goal to do your favorite form of activity (a walk, run, bike, etc.) every Sunday morning. You may occasionally miss days, but having a specific goal in mind will make you more likely to stick with it, and will allow you to measure your progress in meeting it.
2. Make your goals fun. If your goal is exercise related, try listening to music while you work out or even doing something as simple as playing with your kids. A game of tag or soccer is a great way bump up your activity levels while getting to spend more time with your kids. 
3. Taste test some new foods. Try different fruits, vegetables, and whole grains, and find some new ones you like. It’s much easier to make simple switches, like substituting whole grain bread for white processed bread, when you find a variety of whole grain bread you actually enjoy. Eating healthy shouldn’t be a chore, it should be a way for you to incorporate some delicious food into your diet. 
4. Limit your goals. This one may seem a little counterintuitive, but in the end it is better to make a few goals and stick to them, then make a bunch and give up because you are overwhelmed. Start out small, and then gradually add in more goals or adapt your existing ones once you start meeting them. 
5. Remember that January 1st isn’t the only day you can set a goal. Too many people fall into the trap of believing once they set a resolution and give up on it, they should just wait until the next year to make a new goal. If your goals have fallen by the wayside this past month, that’s ok. Set a date like February 1st and get right back on track. 

Seeing your strength and resolve this past month has made me so proud! Keep up the good work! If you need help with your goals or need some new ideas for inspiration, remember that I am always here for you!

Blessings,

Caroline 

Check out the 2nd and 3rd Place Winners!

I love highlighting all of your accomplishments, not because you are my clients and friends, but because some of your transformations are truly incredible! 

Karin Usry was the second place winner of the Holiday Extravaganza, losing an amazing 7.12% of her starting weight!  Karin, a former teammate of mine, is a competitor like no other and I knew that when she entered the contest she would be giving her all! 

My name is Karin Usry.  My husband, Mike and I have two kids, Ayn Parker and Brandt.  Sports have been a big part of my life; however, after having kids I realized that I no longer have as much time to participate in sports or even work out.  And, I am totally fine with that because I am so in love with my kiddos. 

I am competitive at heart so once Caroline sent out the email about the extravaganza I knew I was all in this year.  It was a great way to kick-start getting back into shape.  Since I work during the day, morning and late afternoon workouts were what it took to begin this journey.  I prayed that my kids would be good sleepers so that I would wake up feeling ready to go.  God answered that prayer and a majority of the time I was able to go to the gym before the kids woke up.

I love to workout with short, but high intensity workouts.  I don't like spending more than 45 minutes working out so I would do at different times spin class, interval weight training and running.

I also, like Amanda, used Fitness Pal to track my calories.  I only did this for a couple of days until I got the feel for portion control and calories.  I had my moments where I cheated but got right back to being disciplined after the meal was over.  I am also a candy o'holic but shook that habit pretty quick since they are empty calories.  The cheating became less and less as time went on...I realized I didn't want or need those "cheat meals."

I love to cook.  At our family dinners we always have a protein, vegetable and starch at dinner.  Here is one of my favorite meals:

Mahi Mahi with Lemon Butter, Roasted Broccoli, and Roasted Potatoes

Mahi Mahi (4 pieces)

Salt & pepper both sides of raw fish

lightly dust pan with olive oil

brown Mahi on both sides (about 7 min each side)

Lemon Butter Sauce

melt 1/4 stick of real butter

juice of 1/2 lemon

lemon rind of 1 lemon

2 tablespoons of fresh parsley salt & pepper

Lightly brush sauce on fish.

Roasted Broccoli

spread out broccoli on cooking sheet

sprinkle with olive oil, salt & pepper cook on 415 for 20 min

Roasted Potatoes

cube red potatoes and dice in big chunks colored pepper, red onion and fresh garlic

spread on cooking sheet

sprinkle with olive oil, salt & pepper, onion powder and garlic powder

mix with hands to incorporate all flavors, bake on 450 for 30 min

And last but not least we have our third place winner, Terri Mason, who lost 4.47% of her weight!

In her own words...

I have been married for 16.5 years to Alex, my high school sweetheart. We have 3 children - Brantley 15, Anna 10 and Brogan 7.  I am a home school mom who knows without God by my side I could not do this job He has called me to do. So thankful that He is available to talk to at any hour of the day! I have battled my weight for as long as I can remember.  I have never been one to exercise.  Mother's Day of 2013, something clicked.  I decided I was going to run.  I downloaded the C25K app on my phone and began my run.  I completed the program and then picked a comfortable "program day" to run each day and there I was.  But, I began to get bored.  My sister-in-law challenged me to delete the app and just run.  So that is what I did.  I have gotten up to a 4 mile run now - praying Philippians 4:13 most of the way :).  Along with running, my husband and I began doing the Insanity workout DVD's.  I have been either running or working out about 6 days a week, sometimes I do both in the same day!  I have reduced my portion size over the holidays. My next goal is to combine my exercise with healthier eating.  I am in the middle of my journey and have about 20 lbs to go.  I am determined to get there!

Terri & Karin are such inspiring women and I am truly thankful to be a part of their journey. Thanks again to everyone who participated in the Holiday Extravaganza this year! I'm looking forward to seeing everyone take steps in their own journeys, and seeing what amazing things we can accomplish.

Blessings,

Caroline

Clean the Slate - it is time for a fresh start!

I don't know about you... but I am ready for a fresh start! A wonderful 2013 is coming to an end and I have never been more excited to start January 2014! 

For those of you participating in Holiday Extravaganza- it is time to turn up the heat! Competition is fierce this year and the loot and prizes are worth your hard work this holiday season. Final weigh ins will be the week of January 6th so clean the slate from the past weeks and start fresh - today! 

Focusing on a fresh start I found 2nd Corinthians 5:17

"If anyone is in Christ, he is a new creation the old has gone,

the new has come."

My prayer for you this coming  year will be to become truly transformed; physically and spiritually. Can't wait to start 2014 with you!~ Caroline

December Client Spotlight - Valerie Langley

I am so excited to share with you such an amazing client spotlight for December! Valerie Langley has made such a healthy life change this past year! Valerie has been working out at TransFit for almost one year and by exercising five days a week and changing her eating habits, Valerie, has lost over 15 pounds, and has decreased her body fat significantly!  What I love about Valerie is that she always has a positive attitude and kind spirit! Valerie does everything she does with such heart and involves her husband and three small children in her efforts to have a healthy family. For example, Valerie messaged me daily that she completed the ab challenge two weeks ago and her 5-year-old daughter was doing planks with her!

So many accomplishments for Valerie in 2013 as she also ran her first half marathon this past October! Nothing stands in the way of this beautiful, hard-working nurse, and mother of three!   Congratulations Valerie for reaching your healthy goals for 2013- can’t wait to see what the future will hold for you!

In her own words, “So last January I made the decision to get in shape and drop the "baby weight" I was carrying around. I decided to meet with Caroline and start making a change. I remember he first time we met she told me she wanted me to workout 5 days a week -- and I thought that was a crazy!  But I was ready to make a change, so I did my best to get in 5 days a week. She also encouraged me to get in more fruits and veggies and to drink at least eight glasses of water. Finally this summer I really changed my diet cutting out most processed foods, sugar and artificial flavors and coloring. I now eat fruits and veggies with every meal and add in more protein (which I really had to be aware of). I have really learned how to make good decisions when eating out and now I'm cooking at home a lot more. ). I have to say I feel so much better physically and mentally. I have more energy and am trying to be a good example to my family of what a healthy lifestyle looks like. Here are a few of my favorite recipes!”

Rosemary Chicken Easy Weeknight Favorite

 4-6 Chicken breasts

Mix

 2 tbsp of Dijon mustard

 2 tbsp of olive oil

1-2 cloves of garlic crushed

 2 tbsp Worcestershire

Juice of 1 large or 2 small lemon

 2 sprigs of fresh rosemary chopped

 Salt and pepper to taste

 Place the chicken in the mixture and let marinate over night if you have time or ok just for a few hours.  I usually grill the chicken but it's also great baked and full of flavor! Serve with quinoa and roasted vegetables.

 Simple Salsa Crock Pot Pork Tenderloin

1 unseasoned pork loin

1 jar of fresh salsa

1 tbsp olive oil

Pour oil in the crock pot then place the tenderloin. Pour the entire jar of salsa over the pork.

Cook on low for 4-6 hours. Serve with brown rice and black beans for a Mexican style dish!

 Blessings friends don't forget about the December challenges! 

Here is the link for the calendars if you need to print one out!

http://www.transfitathens.com/blog//2013/11/08/holiday-extravaganza-calendars/

Caroline

TRANSFIT HOLIDAY TEST # 1!!!

Holiday Test # 1 THANKSGIVING DAY (and leftovers)!!!

Holiday Extravaganza is well underway! We have over $1,200 in the bucket - WOW!!! Keep motivated over the next few weeks and drink your lemon water! Make everyday count and continue to get in that exercise (even if it is just a brisk walk around the neighborhood)! Below is a great pre-thanksgiving workout you can do at home! I am so thankful for each one of you!

Happy Turkey Day! Love, Caroline

Oh give thanks to the Lord, for he is good, for his steadfast love endures forever! Psalm 107:1

Work on Willpower for Healthy Holidays

By Elizabeth M. Ward, M.S., R.D.

If you’re anything like me, you may begin to doubt your willpower, which you regularly call up to make yourself do what you’d rather not, such as pass up second helpings, forgo holiday cookies, and rouse yourself from a warm bed for early morning work outs.

The truth is, your willpower – and mine – is being sorely tested right now.

Willpower tends to buckle under challenging conditions, including fatigue, lack of time and feeling overwhelmed. You only have so much energy, and doing anything you don’t want to do saps your limited reserve.

The good news is that willpower is a lot like a muscle: the more you use it, the stronger it gets. Look at this way: the more often you stick to good health habits, the easier it will be to get back in the groove come January 1.

Set yourself up for success with these simple strategies to improve your inner resolve.

Eat on a regular basis. Resist temptation by planning balanced meals and taking healthy snacks with you when shopping or doing errands.

Work it out. Can’t get to the gym? Take three 10-minute exercise breaks every day. Short walks help reduce the stress you may channel into munching on holiday goodies.

Sleep on it. Bolster your inner strength by getting the shut-eye you need. Proper rest helps you tackle the day ahead.

Limit alcohol. Alcohol disturbs sleep and packs on the pounds.  At holiday gatherings, start with a non-alcoholic beverage, such as diet soda, flavored soda water, or light eggnog to quench your thirst and curb alcohol intake. Alternate cocktails with non-alcoholic drinks.

Just say no. Yes, you can say no. You do not have to attend every holiday event you’re invited to. Stay home and get some rest instead.

Conserve energy. Pare down your present list to make shopping more efficient and cost-effective.  Delegate holiday duties, including baking, shopping, wrapping and cleaning.

Write it down. Make a list of what you want to do today, including taking a walk and eating right.  People who put their goals on paper are significantly more likely to achieve them than are those who just think about what needs to get done. You’ll feel good when you accomplish each goal, and your success will help bolster your resolve.  MY FAVORITE!!!

One of my favorite tips during the holidays is if you are cooking or baking- trust your recipe. No need to taste the batter every couple of minutes or lick the spoon. And if you have trouble doing so- chew gum while you work!..

PRE-THANKSGIVING WORKOUT!

VACATION OR AT HOME WORKOUT

WARM UP 1 MIN JUMPING JACKS 1 MIN JUMP ROPE (INVISIBLE ROPE) 1 MIN JOG IN PLACE – HIGH KNEES 1 MIN JUMPING JACKS 1 MIN JOG IN PLACE – BUTT KICKS

STRENGTH I                                                       REPS 1 MIN FORWARD LUNGES                                 10-15 1 MIN WIDE ARM PUSHUP-UPS                           8-12 1 MIN STANDING SIT-UP                                         20 1 MIN TRICEP DIPS USING A CHAIR                 10-15 1 MIN PLANK AND HOLD                           20 SEC x 2 1 MIN PLANK ALTERNATING KNEES IN            10-15 CARDIO 1 MIN JUMP ROPE (INVISIBLE ROPE) 1 MIN JOG IN PLACE – HIGH KNEES 6 MIN – REPEAT STRENGTH I EXERCISES ABOVE

STRENGTH II                                                    REPS 1 MIN SQUATS OR SQUAT JUMPS                 10-15 1 MIN RUSSIAN TWIST                                         20 1 MIN SUPERMAN & HOLD                    15 SEC x 2 1 MIN SIDE LUNGES                                       10-15 1 MIN CALF RAISES                                        10-15 1 MIN TRIANGLE PUSHUPS                             8-12

CARDIO 1 MIN JUMPING JACKS WITH LEG CROSS 6 MIN REPEAT STRENGTH II EXERCISES ABOVE

10 MIN STRETCH! GREAT JOB!!

And for those looking for a tougher workout, here is the advanced version. http://www.transfitathens.com/blog//2013/05/24/

Last year’s great Thanksgiving recipes are here: http://www.transfitathens.com/blog//2012/11/14/healthy-holiday-tips-and-my-favorite-holiday-recipes/

More great workouts and recipes on the blog www.transfitblog.com // Pinterest: TransFit Athens

Holiday Extravaganza Game!

 Friends! Holidays are around the corner and it is that time of year when we may be stressed and thinking negatively about our bodies and what temptations may lie ahead. This month let’s focus on being thankful for the bodies that we have and taking care of what God has given us! Focus on the positive in both ourselves and life is a reminder we could all use a little more often. Accountability is the missing piece for many people over the holidays. This year, stay accountable to yourself with the Holiday Extravaganza Game!

Details are below! Email me when you would like to come in to weigh! Don’t forget the cardio challenge this week (30 minutes of your favorite cardiovascular exercise) Email me by the end of the 7 days that YOU DID IT and you will be in a drawing for a weekly prize!! Printable calendars are available here.

HOLIDAY EXTRAVAGANZA ATHENS!!!

It’s that time of year again…

Time for the Holiday Extravaganza and time to weigh in BEFORE Thanksgiving! If you would like to participate this year please call or e-mail (carolineward@bellsouth.net) and we can find a time for you to come weigh in!   Please feel free to suggest the game to friends & family. The Game is open to EVERYONE!  The pot could be huge this year… but hopefully everyone will take their money back!

DETAILS OF THE GAME:

Start: week of November 18^th    Finish: week of January 8^th

To Play: 1. Any person who wants to play puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best over the holidays (eat right, exercise, etc.)

4. WEIGH IN the week of Jan 8th...

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

***If you gain weight -- your money stays in the bucket.

If you are the biggest loser (I take the % of weight lost) you get to keep ALL the money in the bucket!!! OH YEAH!!! Last year Brionne Antwine won $400 CASH- AFTER Christmas!!

2^nd place & 3^rd place this year will win an amazing gift basket full of fun fitness prizes!

The National gift certificate

Journey Juice gift certificate

Pure Barre gift certificate

Plane Jane Coupons

Fire & Flavor goodies & cookbook

Nuance Skin Boutique gift certificate

Georgia Cycle Sports gift certificate & goodies

Fresh Market gift certificate

Thirty One bags & coupons

HomeMade gift certificates

Fleet Feet coupons

Fresh Market Gift Certificates & goodies

Earth’s Best Coupons

And many more!

There will also be weekly challenges and prizes for winners!

The HOLIDAY EXTRAVAGANZA

is the best way to keep YOU accountable over the holiday season!  Let’s DO IT!

Can't wait to see you soon! Blessings, Caroline

 

November Client Spotlight- Laura Wilfong

Determination is what I see on the face of my  client for our November Spotlight. Laura Wilfong is as determined as they come! When I mentioned that the month of September was going to be a Food Journal Challenge, Laura was up for the challenge! Not only did Laura write in her journal diligently but she also sent me pictures of her journal and many meals daily as a way to hold herself accountable. Committed, strong, and beautiful are only some of the words to describe Laura. She leads by example in achieving her whole family’s goal to live a happy, healthy lifestyle.  Through her hard work and consistent practices of exercise and nutrition, Laura has more energy, feels better, and is instilling healthy principles to her family.

The habits Laura has learned over the past year are ingrained within her daily routine now. She prepares family meals on Sunday for the week. She tries to make wise food choices, exercises regularly, and is enjoying life more than ever! I am so thankful to Laura for the wonderful example she is setting for us all of healthy life balance! 

In Laura's words: I started working with Caroline in January. I turned 42 in December and I realized all my old tricks of losing weight were not working anymore. I think my metabolism was definitely slowing down. So I thought I needed some accountability and motivation in the eating department.  I have the exercise part down.  I love to exercise. It clears my mind, gives me energy and just helps me feel better.  For me exercise is necessary for my emotional and mental well-being. In 2012 I ran the Athens Half and that was definitely my most challenging exercise accomplishment. My dad has always been a great runner so I grew up watching him train for marathons and other races but had not done anything like this for myself.  Running long distances is the hardest thing for me physically and mentally. I work out with Caroline once a week but wish I could do two times a week. On the other days I usually run or take a long walk with some hills. I am still working on losing a few more pounds, but I am more concentrated on trying to watch what I put in my mouth and break habits of eating out of emotion. Keeping a food journal has definitely helped me identify what all I have eaten that day and how much water I have had and that has been a real challenge for me in the past. I was very used to having a cup or two of coffee for breakfast, maybe one glass of water throughout the day, and one glass of wine with dinner.  Being deliberate about drinking at least 8 glasses of water a day has made me feel better and really helped with my appetite.  My family has noticed a change in my routine as well.  My 13 year old has started drinking spinach/fruit smoothies, kale chips and enjoying some other new healthy recipes.  Our new healthy lifestyle is also slowly rubbing off on my husband and 8 year old. daughter!  

Laura loves quinoa salad! Below is one of her favorite Quinoa Salads!

Fall Quinoa Salad

Ingredients 1 1/2 cups quinoa, rinsed well 3 cups of low sodium vegetable broth or water 1 red bell pepper, diced 1/4 cup of red onions, diced 1 shallot, chopped 1/4 cup of dill, chopped 1/4 cup parsley, chopped 1/2 cup Balsamic dressing**

**Balsamic dressing ingredients: 1/4 cup olive, 1 TBSP flaxseed, walnut or sesame oil; 2 TBSP of apple cider vinegar or balsamic vinegar; 1 TBSP spicy mustard ; salt and pepper

Directions 1. Add quinoa to broth or water in a medium saucepan and bring to a boil.  Reduce to simmer then cover and cook 15 minutes without stirring or until liquid is absorbed. 2. Remove ingredients from saucepan and place in a bowl.  Cool slightly and toss with salad dressing and remaining ingredients.  Salt and pepper to taste.  You can add any vegetables , salad or on top or black beans. Enjoy!

Running for a Cause

This weekend, Kelly and two co-workers from Athens Orthopedic Clinic, Chip Ogburn and Zeb Rogers, took on an incredible challenge: running the Georgia section of the Appalachian Trail in three days. The Georgia section of the Trail, including the Approach Trail, is 85.2 miles and the guys finished the run covering about 30 miles per day. The Trail starts at Springer Mountain (just north of Amicalola Falls) and leaves the state at Bly Gap. The highest point of the Georgia section of the trail reaches above 4,400 feet, and never dips below 2,500 feet.

This Appalachian Trail run was coordinated to help raise money for a little girl with Rett Syndrome.  Anna Kate Fraiser is a four-year old little girl who loves people.  She also enjoys  going for walks with family and swimming. Anna Kate has Rett Syndrome, a debilitating neurological disorder that predominantly affects girls. She has lost her ability to speak and use her hands. She never learned to walk.  The men's goal is to attempt to pay help  pay off the handicap van the family purchased last spring. Having the van has enabled Anna Kate to remain involved in all of her family's activities and travel to therapies and doctors with ease.

Kelly, Chip, and Zeb showed awesome strength and perseverance over their three-day run. Day 2 was definitely the hardest, but they never gave up!  The day started dark, at 26 degrees, and with strong winds.  The 32 mile day finished at Unicoi State Park with families eager to hug their daddies! The beauty of the trail was something the men weren't prepared for-- the State of Georgia is a breathtaking state if we take time to visit and appreciate all that our state has to offer!

A great verse to remember when you are facing challenges is:

I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize… Philippians 3:13

Many 5K's, 10K's, half and full marathons, and other active events are put on to raise money for a certain cause. Find one that supports something near and dear to you, and use that as your motivation for training and participating! If you can't find an event that supports your particular interests, consider starting one yourself!

You never know where an idea will lead!

"When you feel like giving up, remember why you held on for so long in the first place." 

October Client Spotlight - Missy Hill

“Stay Calm & Carry On” is what comes to mind when I think about the October Client Spotlight, Missy Hill.  Missy came to TransFit in January of 2013, and since the moment she walked through the doors of the studio she has been what I call a “quiet storm”! She works hard each day in the studio and I do not believe that I have ever heard her complain or whine. Week after week she continues to impress me. Each week Missy would come to the studio and have lost ½ -1 a pound consistently. Since January she has lost over 20 pounds, has decreased her body fat significantly, and is strong and confident in all she does! Missy is a testament that consistent hard work will pay off!  I am so proud of Missy for reaching her goals and now inspiring her family to adopt her new healthy lifestyle!

In Missy’s words, My life went through a “total transformation” 9 months ago when I began working with Caroline at TransFit twice a week!  I was 41 years old and had never had a regular exercise program as part of my life.  I was always active and physically appeared in shape, but as I hit 40, my rush to juggle life with a traveling husband and two very busy boys took its toll.  Quick meals on the go and a lot of sweet tea to get through the day were my daily fix.  This affected not only my health, but my energy level as well…something had to give!

I knew Caroline through our children’s school and met with her in January 2013.  I really thought I didn’t have to change much in my life, just be a little more responsible in my exercise regimen.  However, after working with her week after week and tracking what I was eating, I realized that even small unhealthy habits were building.  Caroline makes nutrition and exercise fun and the results easy; she is such a positive role model for moms that can do it all! Through core weight training twice a week and changing my eating habits, I feel like I am in the best shape of my life! 

My commitment to exercise also had a positive impact on my husband, who is now back to his college weight.  We now we work out together, which is something I could never have imagined a year ago, and is another thing we can enjoy together. I have two amazing boys and they have seen the results and know that good health is a priority for our family!

Below is a favorite recipe of Missy's that is a delicious side for many meals:

Black Eyed Susan Salad

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

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

Congratulations Missy! You are an inspiration to so many!! 

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

September Food Journal Challenge

What is the challenge?

Keep a food journal for 4 weeks in September! The journal can be an app (my fitness pal is great) or a written journal 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 goes 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.  I have seen the MOST effective results with my nutrition clients who have kept a food journal and showed it to me weekly! The weekly accountability is the key to success with the journal. You can live anywhere and take this challenge. I am here for you and I will be your partner in this journey! Let’s do it – start today and you will see results!

The Rules:

Email, Text, Facebook, Instagram me that you are taking the September Food Journal Challenge and you will be entered in for a drawing to a win a $75 gift card to Dicks Sporting Goods and 1 free TransFit Nutritional Counseling Session (value $75). To be eligible you must text, email, or bring me a copy your food journal by Sunday for each of the next 4 weeks in September (the first week ends September 8^th). Contest ends September 30^th and whoever fills out their journal (honestly) weekly and sends it to me weekly (for 4 weeks) will be entered to WIN the PRIZE!

5 Helpful Tips to Get Started with the

September 2013

food journal

Challenge!

1. Find a journal or app that you like and will use weekly. I use a small notebook that fits in my purse. Here is a good guide for your journal:

Daily Food JOURNAL

2. Commit to writing in the journal everyday.

3. Write down your goals for the month of September on the first page!

4. Be honest! I am not judging you on what you eat- the challenge is for you to become a healthier person and to teach you a greater awareness of what you are eating daily!

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

We are all too busy, too hectic, or too unorganized but let's challenge ourselves this month! 

Proverbs 21:5 reminds us that, “Careful planning puts you ahead in the long run; hurry puts you further behind”.

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!

 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).

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

JULY 2013 Calendar!

Summer Goals & Refreshing New Summer Salads

Are you ready for a new goal?  Sometimes we all need a goal to help us come out of a rut or move past a plateau!  I love a goal to invigorate my body and train my mind to try new things! Three years ago a friend convinced me to sign up for my first ½ marathon.  I didn’t want to do it- one bit- but I reluctantly signed up and day by day started training for 3 grueling hot months leading up to the race! It wasn’t an easy race but something was sparked as I crossed the finish line: a new-found sense of satisfaction that has continued to fuel my passion for races of any type!

So, what about you? I want you to set one new goal this week!  Whether that goal is to exercise 5 times this week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend or family member! You won’t regret this decision and who knows –

maybe it will spark a new passion in YOU!

A new short-term goal you can set is doing a few more push ups this month.

TODAY marks the beginning of our SUMMER PUSH UP CHALLENGE!

When you come in for your next workout I am going to assess how many push ups you can do in 1 minute. We will work each week to increase your strength and in one month I will reassess your push up strength. The individual who improves the most over the one month time period will win 2 free training sessions! Use this small challenge as motivation to reach a new fitness goal in your life! Even if you haven’t worked out in while, set this new goal for yourself!

On the nutrition side, a goal could be to eat one salad a day! Fresh berries, crisp lettuce and spinach... my mouth is watering just thinking about delicious summer salads! Can’t wait for you to try a few of these new, healthy salads this month! Let me know which one is your favorite!

Blueberry Chicken Salad

3 chicken breasts Olive oil for coating, plus 1 tbsp. Good quality sea salt and fresh-ground black pepper to taste 4 oz. Greek-style plain yogurt (can substitute plain yogurt) 2 tbsp. white wine vinegar 1 tsp. finely chopped fresh lavender leaves (can substitute herbes de Provence) 1 small apple, peeled and chopped ½ red onion, finely diced (optional) 1 cup fresh blueberries, washed and dried ¼ cup roasted chopped almonds Spinach or lettuce for serving

Preheat the oven to 400 degrees. Coat the chicken breasts with the olive oil, salt, and pepper and roast for 30 minutes. Cool. In a small bowl, whisk the 1 tbsp. of the olive oil, yogurt, vinegar, lavender, 1 tsp. of the salt, and 1 tsp. of the black pepper. Add the apple and stir to prevent browning. Add the onion, blueberries, and almonds; mix well. Place chicken in the blender and pulse until chopped. Add the chicken to the yogurt-blueberry mixture; stir gently to combine. Serve on a bed of crisp spinach.

Baby Spinach Salad with Blueberries and Pecans (you could add 1 cup of the blueberry chicken salad to this – delicious!)

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 blue berries 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.

Watermelon, Red Onion, and Feta Salad

1 medium watermelon, seeded and cubed ½ red onion, chopped 1 bunch mint (or basil), chopped 2 tbsp. olive oil 1 tbsp. balsamic vinegar sea salt and fresh-ground black pepper to taste 4 oz. feta cheese, crumbled

Place the watermelon in a large bowl. Add the onion and mint; stir to combine. Refrigerate until chilled. In a small bowl, combine the olive oil, vinegar, sea salt, and pepper; stir to combine. Add the feta and the vinaigrette to the watermelon. Toss gently and serve.

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) Poppy-seed Dressing or Strawberry Vinaigrette (recipes below)

Poppy-seed Dressing 1/2 cup avocado oil (or any oil, such as olive oil) 3 Tablespoons apple cider vinegar 2 Tbsp. honey 1 Tbsp. poppy seeds pinch of ground dry mustard (optional) salt and pepper

Strawberry Vinaigrette 1/2 pound fresh strawberries 2 tablespoon honey 2 tablespoons apple cider vinegar 2 tablespoons olive oil 1/4 teaspoon salt 1/4 teaspoon ground black pepper

To prepare the poppy-seed dressing, whisk all ingredients together. To prepare the strawberry vinaigrette, place all ingredients in a blender, blend until smooth, adjust honey to taste. Toss all salad ingredients together with your desired amount of dressing until combined. Serve immediately.

Enjoy & Blessings! Caroline