Client Spotlight: Amazing Katie Collins!

Katie Collins and I met over a year ago! She is the most amazing wife, mother (of two precious boys), and friend! How she finds time to do it all—I will never know! She has committed to changing her lifestyle over the past year by exercising 2 days a week at TransFit, running, walking and doing yoga and has seen great changes physically, mentally and emotionally! She has lowered her body weight significantly but primarily has decreased body fat multiple percentage points! Katie always has a positive attitude in the TransFit studio and in every workout she trys to push herself to the next level! Her hard-working attitude and determination is contagious and inspiring to all who are around her!! Katie is a real life example that hard work, sweat, and dedication really do pay off!! Congratulations Katie- so proud of you- continue to reach your goals!!! 

Two years ago, my family began building our new home in Bishop & everyone had new changes ahead of them.  I wanted a healthier lifestyle for myself & my family to be one of those changes.  I knew of Caroline & her successful & inspirational fitness program & I finally had the opportunity to join TransFit!

So, 14 months ago & 20 pounds heavier, I began my journey towards healthier choices.  Working on one thing at a time, initially, my goal was to get back on a consistent weekly exercise program.  Finding motivation to exercise is not an issue with me, it is making the time during the day.  2-3 days of strength training, 2-3 days of cardio training & 1-2 days of yoga/toning is what I decided to schedule.  With my kids in school, my motivation, & Caroline's accountability, that change was an easy adjustment.  

After several months of a consistent exercise routine with not much change in my body composition, I knew my nutrition needed to be more of my focus.  WILL POWER is my biggest enemy.  Caroline's tips about portion control & more thought into meal planning was the turning point.   Once I began taking the extra time to plan our weekly meals, then I made better decisions for myself & my family.  As an added bonus, our eating out habits decreased, our household produced less trash, our grocery store trips & bills decreased, & we were having ENJOYABLE family meals together AT HOME! 

My most recent accomplishment was, again, inspired by Caroline. 

She offered me an entry 5 DAYS PRIOR to the Chick-fil-A half marathon.  I couldn't believe my eyes when I read her text.  My first thought was "REALLY!  Who just up & decides they can go for a 13-mile run without training?!?"  I've always had 3-4 months to prepare my body &, more importantly, my mind!  So, after initially declining her offer, the thought kept eating at me.  I knew I had the endurance & the strength & I decided that I was going to be "THAT GIRL" who decides to go run a little 13-mile race! I didn't finish with a PR or anything, but I felt good afterwards & was so glad I decided to run!

I still have a ways to go to reach more goals I've set for myself, but I'm beginning to see changes in how my clothes fit, I'm receiving compliments on how I look, I feel good & most importantly, to me, the healthy choices I'm making are automatic some days.  Previously, I had to think about when I was going to fit in exercise or what my lunch would be for the day.  Now, because I'm getting used to a routine & I have healthy choices readily available; I don't have to think so much!

Nutrition & food choices are still a daily battle for me.  But, I can honestly say I am more conscience about the foods I am eating & realizing just one bad choice doesn't have to snowball into bad choices for the rest of the day or continue on all week.

I'm trying to incorporate more vegetables into my diet and I am not very creative, nor do I really enjoy being in the kitchen cooking for long periods of time.  So, when I find easy, quick, healthy, recipes I stick with them.  I will say my children haven't gotten on board with these side items, but my husband has, so that's a start!

I have truly enjoyed my weekly workouts with Caroline, but meeting & working out with all her amazing & inspiring clients makes it that much better.  So, THANK YOU ALL  FOR helping me with my journey, as well!!!!

Thank you Katie! You decided on a lifestyle change and stuck to that decision amidst all the things going on in your life!

Here is a recipe that has Katie and her whole family enjoys! Check it out below:

Blueberry Chicken Salad

Ingredients:

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 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 (you can leave out if necessary)

1 cup fresh blueberries, washed and dried

¼ cup roasted chopped almonds

Spinach for serving

Directions:    Preheat the oven to 400 degrees. Coat the skin on the chicken breasts with the olive oil, salt, and pepper and roast for 30 minutes, or until no pink remains. 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. Remove the skin from the chicken breasts and discard (or freeze for use in making stock). Separate the chicken and shred or cut into 1-inch pieces. Add the chicken to the yogurt-blueberry mixture; stir gently to combine. Serve on a bed of crisp lettuce or spinach or in a whole wheat pita.

Blessings,

Caroline

5 Ways to Get a Workout in on Vacation

We all know the feeling. You leave for a vacation with the best intentions to stay active, but before you know it the week is over and you've done nothing. It's easy to make excuses- "oh I didn't have a gym to go to" or "there was just no time"- but you are better than excuses! You find time in your day to day life to exercise, and there are lots of great workouts you can do without a gym!

1. Pack a resistance band and a jump rope in your suitcase. These take up virtually no space, but can help you take a workout to the next level on a vacation. The jump rope is a great way to boost your cardio for the day, so try jumping for a few minutes before every workout or when you first wake up in the morning. Use the resistance band for a variety of exercises such as lateral raises, standing chest presses, bent over rows, and lateral band walks.

2. Walk it out. In a place with lots of cool sites to visit?  Wear a pedometer or a FitBit and try to hit at least 10,000 steps a day. Want to take it to the next level? Go for a run around these sites instead!

3. Get out of your comfort zone. Oftentimes vacation spots have the opportunity for you to try new sports like kayaking, paddle boarding, or surfing. Take an afternoon to try something new, and I guarantee you'll be sore in new places before you know it!

4. Catch up with family. If you're visiting relatives, you'll want to spend some time catching each other up on the changes in your lives. Instead of doing this on a couch, take a walk around the neighborhood. You'll get to hear new things, and you'll get your endorphins flowing which will help you bond more!

5. Start your day with a body weight workout! Pushups, crunches, Russian twists, squats, etc. are an excellent way to build muscle without needing access to gym equipment. Alternate sets of exercise with periods of rest for a full body workout.

Try this TURN UP THE HEAT FULL BODY WORKOUT on your vacation or anytime you need a full body workout!  All you need is one set of dumbbells and your phone or a timer. Set your timer for 45 seconds of work, and 15 seconds of rest! I did this workout many times in my parents living room in North Carolina when I couldn't get out to the gym for a workout. I was energized after completeing 2 rounds and each of the major muscle groups where used! Can't wait to hear your success stories!

Blessings,

Caroline

Client Spotlight: Pam Matthews!

I am excited and re-energized after a low-key, relaxing spring break holiday in North Carolina with family. Re-charging the internal battery is so important in a healthy lifestyle. I feel re-focused on my priorities and I hope to help you focus on and reach your goals!

Being focused is essential to reaching any goal.  Colossians 3:2 teaches that we need to,  ^"Set our minds on things that are above, not on things that are on earth." This type of focus requires disciplining our minds to be intentional with each day. Staying present in daily activities and making every day count!  When we focus on bringing in the good an enjoying all of the gifts we do have our body, mind, and spirit will become stronger!

The client spotlight this month, Pam Matthews has stayed focused on her goals.  Pam started at TransFit over 3 years ago after she had her 4th baby, Tucker.  She decided homeschool was the path for her family and has been dligient about keeping her family healthy and active. Pam is proof that you don't have to be in the TransFit Athens studioworking out  physically with me to make progress and change your life. She has found success by committing to the TransFit online training programs and TransFit Healthy Lifestyle meal plans.   Even her husband, Jason, has enjoyed the healthy meals she is preparing as he is training for his first ironman! Pam is an such healthy role model for her children, and such an inspiration to us all!

In her own words,  "I have had the privilege of training with my dear friend, Caroline, for the past several years.  Like most of Caroline’s clients, exercise has been a part of my life since I was a teenager.  However, in recent years after having 4 kids fitness has taken a back seat & there have been many times where it has not happened at all!  I realized when my twin boys were toddlers that I needed to make some serious changes so that is when I first started training at TransFit.  I began going to her studio once a week & also did running, walking & the elliptical on my own.  For the first time in my life I started to learn about the importance of exercise & healthy nutrition.  This season of training went on for a couple years & I even celebrated the big 40 by running my first ½ marathon!!  Soon after this milestone, God surprised Jason & I with #4 & Tucker was born right after I turned 41!  Whew!!  Needless to say exercise once again took a backseat.  After some time, I enlisted Caroline’s nutrition counseling services to help lose the baby weight.  That was great & the meal plans were so helpful!  My eyes were opened to certain things I was eating & I made some permanent changes from that time.  About a year ago, I was thrilled when Caroline started offering online training!  That was for me; as a homeschooling mama of 4, I needed a program that I could do on my own time (accountability is key for me!)  I have also loved Transfit’s winter packages they have kept me going!

Right now I am trying to exercise 4-6 times a week consisting of strength training and elliptical.  I do these things in the afternoon while Tucker naps.  Any chance I get to go outside and run/walk when Jason is home, I take!

I am definitely a work in progress, but am so thankful for Caroline’s encouragement, support & wisdom!  I truly believe without her accountability, I would not be making the progress I am!  Going forward, my goals are to continue with consistent exercise, healthy nutrition, getting in my H20 & limiting my sodas.

My husband trains for triathlons (training with Caroline is my triathlon) & we love turning these events into active family getaways.  The kids love doing the fun runs.  We really love enjoying an active lifestyle together as a family.

I have to admit, I love food & I love good food!  I love trying new things!  However, in our family there is usually someone who’s picky & it’s hard to find recipes that everyone likes.  So, it is a blessing to learn of others’ favorite recipes & I always love trying the meal plan recipes.  Below is recipe that goes over well in our family!"

Easy Weeknight Chicken Favorite!

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 16oz jar of fresh salsa
• 3 tablespoons brown sugar
• 2 tablespoons balsamic vinegar
• 1 tablespoon spicy brown mustard

Directions: Preheat the oven to 400. Mix together brown sugar, salsa, balsamic vinegar, and brown mustard. Place chicken breasts in a baking dish and pour mixture on top. Bake for 30 minutes then serve.

Blessings,

Caroline

Client Spotlight for March- Sarah Bennett!

This warm weather is the perfect time to start being active outside! Our client spotlight of the month, Sarah Bennett, wonderfully exemplifies how to change your life and get outdoors more. When I first met Sarah she was shying away from the outdoor activities she used to love, but now she and her family are constantly active and outdoors walking and enjoying their  beautiful property. Sarah is an inspiration to so many women and exemplifies the theme for March- Maximize Your Motivation! To stay motivated we have to be committed to our goals!  Though the easy and difficult times in life- Sarah has remained committed and focused to all of her goals, and always gives 110%.  She wants to be a good role model for her family and live a healthy, active lifestlye.  Congratulations Sarah- Keep inspiring other to staying  committed and focused on reaching their own personal goals and living a healthy lifestyle!  Let's all Maximize our Motivation in March! 

Growing up and throughout high school and college, I was very active (some might say hyperactive), but once I began working full-time, got married and started a family, I was no longer making time for exercise.  I was on a fabulous vacation in Colorado with friends one Summer when everyone decided to go hiking.  I found myself making excuses to stay behind , because I honestly didn't think I could physically handle a moderate hike...something I used to love and enjoy.

A few months later, I was at a fundraiser, where I won a package that included a massage and 3 sessions at Transfit...I honestly thought I would use the massage only, but remembered my Colorado trip and decided I might as well see what she had to offer.  After one meeting, I realized this was something that I needed to make a priority in my life.  It also happened that around the same time, my husband started a small-scale farming operation which included pastured poultry and grass-fed beef.  As his business grew, we began learning more about clean eating and the importance of quality in what we put into our bodies.  Through this we have met many amazing local farmers and have found ourselves so fortunate to live in a community that is so supportive of local and sustainable agriculture.

After 2 1/2 years at TransFit, I continued to work out with Caroline twice a week, have added yoga into my exercise routine and enjoy nature walks around our farm.  I truly believe that exercise is as good for the mind as it is the body, and have found it to be an integral part of my well-being.

Sarah loves eating fresh, wholesome foods. One of her favorite meals is Kale & Quinoa Salad with Sweet Potatoes and Apples. You can even add shredded chicken for some additional protein!

Ingredients:

• 1/2 cup extra-virgin olive oil
• 1 1/2 cups quinoa
• Salt
• 1 1/2 pounds sweet potatoes, peeled and cut into 3/4-inch dice
• Freshly ground pepper
• 1/4 cup apple cider vinegar
• 2 large Granny Smith apples, cut into 1/2-inch dice
• 1/2 cup chopped flat-leaf parsley
• 1/2 medium red onion, thinly sliced
• 8 packed cups kale (about 6 ounces)

Directions:

Cook quinoa according to directions. Meanwhile, on a baking sheet, toss the sweet potatoes with 1 tablespoon of the olive oil and season with salt and pepper. Roast for about 25 minutes, stirring once, until golden and softened. Let cool.In a large bowl, whisk the remaining 6 tablespoons of olive oil with the vinegar; season with salt and pepper. Add the quinoa, sweet potatoes, apples, parsley, onion and greens and toss well. Serve right away.

Blessings,

Caroline

Staying AB-solutely Committed

March is off to a great start! I'm so happy to be working with some great people in the Maximize Your Motivation for March program! If you would like to join, please email me at transfitathens@gmail.com to get started.

What is your TRUE motivation? 

To truly maximize your motivation you have to

KNOW your motivation!

What is your MOTIVATION for better health???

1. ___________________________________________________________

One of our key focuses for the Maximize Your Motivation for March program is commitment.

"Commit everything you do to the Lord. Trust him, and he will help you" -Psalm 37:5

God is not promising things will always be easy, in fact it is the tree which weathers the most storms that often grows to be the strongest! We must trust that we can handle the challenges he sets before us, and commit to seeing our goals through.

This week let's commit to strengthening our core by working on our abdominal muscles. Set aside 10 minutes every day to get in a great workout that will help lay the foundation for future exercises. Watch the video below for one of my favorite ab routines (with my favorite assistant)!

[wpvideo 4ZMAxA5U]

Blessings,

Caroline

Maximize Your Motivation in March!

February is coming to a close and I am so proud of all the hard work & dedication I've seen this month! I love hearing from all my friends on how their training and nutrition programs are going. You haven't let cold weather slow you down and you've stayed committed to your goals!

This month, I've especially loved the opportunity to reach out to more people than I ever thought possible. Last week I was able to speak to a group of young women about proper nutrition, exercise, and faith.

We did a quick body weight workout, then focused on the power of positive thinking and with help from God's strength we can acheive our life goals.

We discussed how college can be a difficult time for a lot of women since there is such pressure to fit in, get a high GPA, and have a great figure while doing it. Even when college is finished, life's challenges continue. God has a plan for us all though, and we must have the strength to follow it.

"For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future." -Jeremiah 29:11

In March, plan to stay motivated and committed to your health. I will be offering  Maximize Your Motivation in March packages:

Maximize your Motivation for March Package A - $75

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

Maximize your Motivation for March Package Plus- $95

March workout calendar

2 home workouts per week (8 total workouts)

Weekly healthy lifestyle meal plan & recipes

Weekly Accountability Chart

Weekly inspiration & playlist

25 minute consultation for body composition and assessment

All these items (except the consultation) will be emailed to you directly. If you are interested, please email me at transfitathens@gmail.com to get started or click the PayPal link below.

An example of one of the great recipes that can be found on the meal plan is Crockpot Chicken Gyros! These are family friendly and so easy to make since you just have to mix up all the ingredients in a crockpot.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 2 cloves garlic, minced
• 1/4 cup fresh lemon juice
• 1 onion, diced
• 1/4 cup water
• 1 tablespoon extra virgin olive oil
• 3 Tablespoons red wine vinegar
• 1 teaspoon oregano
• 1 teaspoon basil
• 1 teaspoon lemon pepper

Directions: Spray crock pot with non-stick cooking spray. Place chicken breasts inside slow cooker. Mix remaining ingredients together in a bowl and pour over chicken breasts. Cook on HIGH for 3-4 hours or LOW 6-8 hours. Shred chicken and serve with pocketless whole wheat pita bread, Flat Out Bread,  or lettuce wrap,  sliced tomatoes, sliced onions, sliced cucumbers, lettuce, feta cheese and tzatziki sauce.

Blessings,

Caroline

Heart Healthy Valentine's Day

My family loves celebrating Valentine's Day.  To us this day isn't about candy or roses or Hallmark gift cards; it's much simpler than that. It's about sharing our love for each other, for our friends, and most of all for God.

"Create in me a pure heart, O God,  and renew a steadfast spirit within me." Psalm 51:10

Be healthy in body and soul with the ideas below, and use them to spread the love this weekend to all you encounter!  Try something different this Valentine's Day!

Instead of flowers, try Tomato Tulips. These "flowers" are so easy to make- just cut a plus sign on the top of a cherry tomato, fill with cottage cheese, then use chives as the stems. The protein from the cottage cheese and the antioxidants from the cherry tomatoes make these an excellent snack. This would be a fun appetizer for a Valentines dinner!

Instead of candy, try Apple Heart Sandwiches! Cut an apple into thin slices, then use a heart-shaped cookie cutter to remove the cores. Spread some peanut butter on one side and top with anything else you'd like in your sandwich (granola, chocolate chips, etc.), then place another apple slice on top. Peanut butter is an excellent source of protein and the fiber from the apple will help keep you feeling full all afternoon.

Instead of buying a card from a store, make your own! This is the perfect opportunity for your children to get creative with construction paper, glitter, pom poms, etc. to share their love.

Blessings,

Caroline

February Client Spotlight- Penny Rupert!

This month's client spotlight is a wonderful nurse Penny Rupert, who makes just as much of a difference in her patients' lives as they do in hers. Her commitment to caring for others has translated wonderfully into commitment to caring for herself by eating a well-balanced diet and exercising regularly.

Penny has been at TransFit for over six-months and has seen some amazing changes in stamina, energy, and overall well-being! She is reaching many of her health  goals, has lost weight and body-fat by being consistent with strength training, adding in yoga, and focusing on nutritious meals & snacks for her and her family!  Congratulations, Penny! You are such an inspiring woman!

In her own words...

I have always been active and enjoyed exercise but different things in life have come along and made sticking to a routine difficult  (work,  kids, and caring for elderly parents). I had a shoulder issue that over the last year and a half had become more of a problem with activity. I was told to rest my shoulder. Unfortunately, it did not help and the shoulder became more of a problem. I started physical therapy and started making  time for improvements in my shoulder. Next, through friends, I heard of Caroline at TransFit. The more I started doing, slowly and mindfully, and the harder I worked, the better my shoulder became! I am committed to doing what it takes to stay active and healthy! I have been committed to my workout routine for 6 months.

I really enjoy the way exercise makes me feel. It gives me energy, relaxes me and makes my mind clearer. The most difficult part of exercising is not allowing life to get in the way and making it as important as all the other things I must do. I'm currently exercising 5-6 times a week (strength training twice a week, yoga one to two times weekly, walking 4 miles 4 times weekly). I'm also eating healthier, trying to stay calm and relaxed, and reducing my stress level.

So proud of Penny for really focusing on mind, body, and spirit wellness . She is leading her family in a healthy, active lifestyle! Keep inspiring others, Penny!

Penny's favorite dessert is low-fat frozen yogurt and fresh fruit, which is the perfect treat after a long day!

Chocolate Almond Yogurt

Ingredients:

• 1 Chobani 100 calorie Greek yogurt
• 1 tsp 100% cocoa powder
• 1-2 drops stevia
• Top with coconut and slivered almonds

Directions: Mix the first three ingredients in the Chobani yogurt container. Freeze for an hour. Remove from the freezer, stir, and top with coconut and slivered almonds. Fresh raspberries or strawberries are delicious on top! Enjoy! 

Blessings,

Caroline

How can I get my kids to eat more healthy?

When we think of teaching our children, we often focus on lessons we can tell them and show them. For instance, being on time, completing homework, and helping out with chores around the house. These are all valuable lessons, but what we can fail to consider are the lessons our children are absorbing from our behaviors. My 3 spirited kiddos each have their own struggles, of course, but Kelly & I try our best to lead more by example not so much by words alone.  I believe the best way to get your kids to eat healthy is to focus on "everything in moderation" and leading by example! Below are some great tips to help you and your family on your quest for a healthy lifestyle! 

"In everything set them an example by doing what is good" Titus 2:7

1. Model healthy habits. Children who see their parents buying and eating healthy food, as well as exercising on a regular basis, are more likely to adopt these habits themselves. 
2. Start good habits at an early age. Help your children establish good eating, sleeping, and exercising habits at a young age so you won't have to break them of bad habits later. Try exposing your children to a variety of different flavors by mixing healthy ingredients into foods they already know and enjoy. In addition, make sure to model good behaviors like playing outside instead of watching TV so your children will adopt these habits too!
3. Keep healthy foods at home. By keeping the pantry and fridge stocked with healthy foods, you will be more likely to cook and eat healthy foods, which in turn will make your children more likely to do the same. This doesn't mean you have to swear off all sweet foods--try frozen yogurt or frozen berries instead of ice cream for dessert and top with fresh fruit instead of sprinkles.
4. Make eating healthy easy. Oftentimes when hungry we reach for whatever is the most convenient. Make eating healthy easy for you and your family by planning nutritious snacks in advance and having them available. Cut up veggies such as celery and carrots and keep snack sized portions in individual bags for quick snacks.
5. Have meals as a family. Research has shown that in families who shared at least three meals a week, children were 24 percent more likely to be eating healthy foods than those in families who ate few or no meals together. The children were also 12 percent less likely to be overweight, 20 percent less likely to eat unhealthy foods and 35 percent less likely to engage in dangerous weight-loss efforts like taking diet pills and laxatives, or vomiting. As a bonus, you'll be able to connect over meaningful dinnertime conversations and save money as compared to eating out.

Here is a great recipe you can make with your family- that everyone will enjoy! My sweet friend, Gena Knox shared one of her families favorites!  You can bake in a loaf pan or mini muffin pans and add flax or chia seeds if desired.

Whole Grain Banana Bread 

By Gena Knox

Prep Time:  15 minutes

Cook Time:  50 minutes

Yields:  16 slices

1 cup whole wheat flour

½ cup plain flour

¼ cup ground flaxseed or chia seeds (optional)

¾ teaspoon baking soda

1 teaspoon cinnamon

½ teaspoon salt

¼ teaspoon ground allspice

1½ cups mashed, ripe banana (about 2 medium)

1/3 cup nonfat Greek yogurt

5 tablespoons melted coconut oil

2 large eggs

½ cup brown sugar

¼ cup plain sugar

FIRST  Preheat oven to 350°F.  In a medium bowl, combine flours, flaxseed, baking soda, cinnamon, salt, and allspice and set aside.NEXT  Using a food processor or mixer, combine bananas, yogurt and eggs.  Gradually add sugars and beat until combined.  ¼ cup at a time add flour mixture to banana mixture until combined. LAST  Pour into a greased loaf pan and bake for 50 minutes or until a wooden toothpick inserted in center comes out clean.  Remove from oven and let cool for 10 minutes.  Remove bread from pan and let cool on wire rack.  Slice and serve with fresh fruit.

In order to help some of my friends who wanted to start making healthy choices and modeling healthy decisions for their families, this past month I offered a January Jump Start program. It was so successful, that I have created a new program called Faithfully Fit February for the upcoming month. The Faithfully Fit February Program will include 4 workouts you can do at home, 4 weekly meal plans and recipes, weekly bible verses and inspirations, a February workout calendar, and recipes for healthy Valentine's Day snacks for only $75. If this interests you, please email me at transfitathens@gmail.com or click the PayPal link below to sign up.

Blessings,

Caroline

And the Winner of the 2014 Holiday Extravaganza is...

The 2014 Holiday Extravaganza was an exciting and rewarding experience for all who joined. Fifty-five people participated this year, and of them, forty-one got their money back! That means forty-one people were able to stay committed and either lose or maintain their weight throughout the holiday season! Wow! That's incredible and I'm so proud of everyone who participated in the challenge!  Here are the results! 

                                                    The Top 10 Winners

1. Holly Garcia
2. Megan Whitley
3. Leah Hobbs
4. Wynell Harper
5. Colleen Pruett
6. Elizabeth Johnson
7. Angie Sanders
8. Katie Collins
9. Denise Spangler
10. Jennifer Chastain

Holly Garcia had the largest weight loss, losing 6.97% of her body weight! She gets to take home $400 in cash to celebrate!

About Holly...

"I joined Holiday Extravaganza a few years ago and never bothered to show back up to weigh in. I didn't need the scale to tell me I had gained weight. This year I decided I was going to take control of the one thing I COULD control...what I put in my mouth. I cut out all processed foods and drank my body weight (in Kg) of water every day. I didn't count calories, but ate smaller portions. I feel that if I'm choosing the right foods to fuel my body there's no need to make it complicated by counting calories. And it's worked. I'm down a total of 19.4 lbs (12.8 lbs. during Holiday Extravaganza) and I plan on continuing this lifestyle. I have my bad days, but I make sure it's just a day and not a week! I never want to go back to that weight again!"

Megan Whitley and Leah Hobbs rounded out the top three with 6.93% and 6.37% of their weight lost, respectively. Both of these lovely women will take home TransFit prize baskets filled with goodies from local companies. 

The real reward for me was seeing how much weight some people lost and hearing how it positively impacted their lives. I know staying healthy over the holidays can be a challenge, especially with all the holiday food and parties, so it was truly inspirational to hear all your stories. Collectively, the participants lost 116 pounds, which is amazing!  To put that in perspective, 116 pounds of fat equates to roughly 738 Big Macs, 2,900 cans of Coke, or 3,867 bananas!

Want to get on right path to a healthy lifestyle? Email me at transfitathens@gmail.com to register for January Jump Start Package, meal plans, personal training, and lots more!

Blessings,

Caroline

January Jump Start!

Looking to jump-start your body, mind, & spirit for a successful 2015???

The TransFit January Jump Start Packages will provide you a healthy all-inclusive approach to help you achieve your fitness goals! The jump-start packages will get you on the right track to make 2015 the best year yet!

I wanted friends and clients who are not able  to train with me  in the studio or those who live out-of-town to be able to be APART of TRANSFIT! Transform your body, mind, and spirit this January!

The additional packages are add ons for those who would like to really kick  2015 into extra high gear! Get honest with yourself and get serious! Please email me with questions or to sign up! 

All packages will be emailed directly to you in PDF format. TransFit accepts all credit cards and PayPal.

January Jump Start Package A

4 weeks healthy meal plans & recipes 2 home workouts per week plus weekly inspiration One month exercise plan New Year’s Steps for Success 2015 Goal Sheet January calendar with weekly challenges $75

January Jump Start Package Plus $100 all of the above in the January Jump Start Package plus add in a 25 minute consultation with body composition (body fat %  & measurements) 

January Jump Start Package Premier $125 all of the above in the January Jump Start Package plus add in 2 -25 minute consultations before & after 4 week nutrition plan

January Jump Start Package Platinum $225 all of the above in the January Jump Start Package  plus 25 minute consultation before & after 4 week nutrition plan  plus 2 Transformer in studio workout sessions per week for the month of January

I am looking forward to jump starting your January health! 

Blessings, Caroline 

Therefore, I urge you to present your bodies as a living sacrifice, holy, and pleasing to God; this is your spiritual worship..Romans 12:1

December Client Spotlight: Leah Hobbs

Holiday Extravaganza is well underway and we have over $1,100 in the bucket this year! That's a lot of cash on the line, and it will take a lot of willpower if you want to take home one of the prizes! Our first prize, an awesome gift certificate to Lululemon has just been presented to Leah Hobbs for completing the lemon water challenge! Keep striving for success and keep up with the Holiday Extravaganza for more holiday challenges and more chances to win!

Leah Hobbs has had some amazing willpower these past few months as she has avoided fried foods, sodas and she has exercised daily! Leah has been a client and friend since she moved to Athens over 3 years ago. She has set new goals monthly and she has achieved them!  Recently, Leah has really focused on getting her family eating right and staying active! Hard work does pay off, Leah, and I am so proud of you! Please read Leah's awesome story below-

I hope she will inspire YOU to reach new heights this holiday season!

In her own words...

"I began my journey with Caroline 3 years ago…. Wow!

I knew that I had to find a place to exercise that would hold me accountable, push me and encourage me.  Working out at home was not going so well; I would find other things to do other than exercise.

      It has been a great journey…..the consistency of working out has not only made me feel stronger but has also motivated me to do other things.  I love strength training….two of my favorite exercises are dead lifts and chest press.  I have a love/hate relationship with Cardio, but I am working on that as I try to walk on days that I am not in the studio.  I ran my first half marathon last December.  It was a huge accomplishment crossing the finish line and I was so excited that I was not the last person to finish the race.  I learned to NEVER say …. NEVER.  I workout 3 times a week with Caroline and I walk or jog on 2 other days.

     This last year I have been making some nutritional changes.  Drinking lots and lots of lemon water, making better choices in foods and planning ahead.  These past 6 weeks I decided to give up my Zaxby’s fried chicken fingers and my sweet tea…. a true Southerner.  I don’t miss it at all.  I have been eating lots of protein, fruits and vegetables.   I feel better, have more energy and because of my decisions I am seeing positive results in my body. 

    And so I am excited about continuing my journey to a healthy lifestyle"

Energy Balls

• 1 cup oatmeal
• ½ cup peanut butter
• 1 cup coconut flakes
• 1/3 cup of honey
• ½ cup flaxseed
• 1 tsp vanilla

Directions: Mix ingredients in a bowl and shape into 1 inch balls. Refrigerate until firm, then enjoy!

Blessings,

Caroline

Fun and Healthy Businesses in Athens- THANK YOU!

As many of you know, we are gearing up for the Holiday Extravaganza! GAME ON!! Last week's post showcased how the competition works and some of the cool prizes everyone has the opportunity to win. Many of these prizes wouldn't be possible without the help from some amazing local businesses, so I'd like to take a moment and thank the community for all its support! Some people only know Athens because of the University of Georgia, but I've been blessed to discover great companies and people who make Athens a fun and healthy place to live.

Athens Running Company- A locally owned, non-franchised store that carries shoes, apparel, and accessories for runners of all sizes and speeds. They professionally fit runners for shoes using video gait analysis so everyone can find the best pair of shoes for their needs.

Big City Bread Cafe- A family owned and operated restaurant that serves breakfast, lunch, and dinner Monday-Saturday, as well as brunch on Sunday. Or swing by and pick up some of their freshly baked breads and pastries. Yum!

Canopy Studios- A flying aerial trapeze studio which offers camps and classes on the art of the trapeze, aerial yoga, and aerial fabrics. Instructors also offer private lessons for any level. Too scared to take to the skies? Canopy also has year end performances that are fun for all ages to watch.

Fire & Flavor- An Athens based store selling a variety of cooking products from cookbooks to turkey brine. Products can also be ordered from the website.

Glenn Alex Dentist- Dr. Glenn Alex and his caring staff provide great preventative, general, and cosmetic dental care. A healthy smile is an important part of a healthy body!

Journey Juice- A store offering a collection of all natural, local, cold pressed juices perfect for snacks, meals, or juice cleanses. Each bottle contains at least 2.5 pounds of raw vegetables & fruits, adding important vitamins and nutrients to daily diets.

Lululemon- Lululemon provides high quality yoga and running clothes for men and women. They also have accessories like bags, scarves, yoga mats, and water bottles.

SPARC Athens- A sports performance a rehabilitation center that provides training, massages, nutrition consulting, and performance evaluations. SPARC offers science backed, customized programs to maximize training and improve performance.

Spin Revolution- Spin Revolution offers cycling classes with unique combinations of music and choreography for fun workouts. Classes are scheduled at different times every day with different instructors, ensuring that you can find a class that fits your needs.

Two Story Coffee- A local coffee-house that offers more than just a delicious cup of coffee; Two Story also has art, music, and open mic nights.

YMCA- An extensive network of gyms, with one located in our very own Athens. The Athens YMCA has a great facility with state of the art fitness equipment, as well as amenities like a pool. Camps for children are also available, to make this a great, family friendly center.

If you would like to add in a prize for the gift baskets - it is not too late--please email me at transfitathens@gmail.com

Also, it is not too late to join the challenge! Weigh-in's will be going on until Wednesday at 12pm! The Holiday Extravaganza is the best way to keep you accountable over the holiday season! 

Blessings,

Caroline 

Get Ready for the Holiday Extravaganza!

It's that time of the year again!

Time for the Holiday Extravaganza and time to weigh in BEFORE Thanksgiving! The  HOLIDAY EXTRAVAGANZA is the best way to keep YOU accountable during the holiday season! If you would like to participate this year please email me at transfitathens@gmail.com and we can find a time for you to come weigh in!   Please feel free to suggest the game to friends & family. The pot could be huge this year… but hopefully everyone will take their money back!

DETAILS OF THE GAME:

Start: week of November 17th    Finish: week of January 9th

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, drink water,etc.)
4. WEIGH IN the week of Jan 9th...

***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!!! In previous years the winner received over $400 CASH- AFTER Christmas!!

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

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!

 While you're in the studio to weigh in, I'd love for you to consider bringing in a few cans to donate to our first annual Canned Food Drive! The holiday season is a great time to count your blessings and take a moment to help others who may not be as fortunate. I am setting up two boxes in the studio for donations through the end of November for anyone who is interested. Cans are often on sale at grocery stores or you may even have a couple in the back of your pantry that could make a huge difference to a family in need. I'd love to have two FULL boxes by the end of the month to take to the local food pantry and to spread some holiday love.

Blessings,

Caroline

FOCUS for the holiday months!

Friends, I hope the start of November finds you ready to clean the slate from Halloween treats and ready to FOCUS on the holiday months ahead. As things begin to pick up for the holiday season, you may find yourself struggling to stay focused on your healthy goals.

"But you, take courage! Do not let your hands be weak, for your work shall be rewarded."

2 Chronicles 15:7

Your hard work will pay off in the coming months if you hold yourself accountable and stay focused on your goals! Colleen Pruitt is evidence of this! She won the September Food Journal Challenge by becoming more organized and diligent when it came to her eating habits.  Colleen wrote in her food journal and turned it in for me to review every week!  Today she continues to try healthy, new  recipes for her family's meals and she encourages her children to eat more fruits & vegetables.

To help others follow Colleen's path and hold themselves accountable to healthy eating, I offer weekly meal plans for only $10. These meal plans can be customized to accommodate gluten sensitivity, vegetarians, etc. Just click the link on my website www.transfitathens.com or email me at transfitathens@gmail.com for more information.

Another way you can hold yourself accountable this holiday season is by participating in the Holiday Extravaganza! Many of you may remember last year's competition, where participants wager $20 that they will maintain or lose weight during the holiday season. Those who keep off the pounds get their money back after New Years, and get the chance to win a basket full of goodies from local Athens establishments, and the grand prize of CASH after the holidays!

More details will be revealed soon, but for now download the following calendar and start challenging yourself to a healthy, happy holiday season!

Blessings,

Caroline

October Client Spotlight: Molly Efland

Fall is such a great time to witness the changes in nature, and make some changes to your own life. This month I wanted to spotlight a client who has made some amazing changes to her own life, in turn helping her husband become healthier too. Molly has lost over 15 pounds in less than 9 months due to her new healthy habits! Congratulations Molly Efland- you've done an amazing job of adding exercise into your daily activities and planning nutritious meals. I know you'll continue to inspire others, just as you have inspired me this past year!

In her own words...

I started working out at TransFit last February. I retired from full-time teaching two years ago and I wanted to devote more time to regular exercise and healthier eating.  After I reached the age of 55, I kept gaining small amounts of weight and those small amount where adding up. I had that stomach bump that comes with a certain age and extra weight here and there. My body was changing and I really didn’t like that.  I didn’t have as much energy as I thought I should either. I’ve always been an active person, but I wasn’t seeing or feeling the changes I wanted working on my own. I needed someone to guide and challenge me to change my body.  Caroline is just the person for that!

I enjoy exercising because of the way I feel when I’m finished. Even though I often feel like a limp noodle when I’m done I am much more alert and have more energy for the rest of the day. When I started working out at TransFit we set some goals and I worked hard to meet those.  As I saw my body changing, I was more motivated to keep on going. I have become more comfortable doing strength exercising on my own and now schedule periods of working out rather than finding time to ‘squeeze it in if I can’. That is one of the most important things I’ve learned over the past few months. I have to make a commitment to working out and follow through! I swim 2-3 days per week and attend yoga classes 2 days as well. I walk just about every day and do strength exercises on my own 2 days.  I used to say many excuses to not exercise such as not having a good place in our home, not enough time, I’ll get to it tomorrow, I don’t have the proper weights, etc.  Now I just make it happen by scheduling it into my day.

My eating habits have changed as well. My husband and I have been pretty healthy eaters, but we needed to make some changes. Instead of putting stir- fry veggies on pasta or rice, we’ve just been eating them on their own. Now we have pasta every now and again as a nice treat. I’ve become addicted to quinoa and have some form of quinoa salad for lunch just about every day. Spaghetti squash has become another favorite of mine as well. Even my husband enjoys it! I read labels now on just about everything I buy at the grocery store. It’s amazing to see the difference in sugar and fat content of similar items. I had not been consistent at planning meals for the week before, but I now see the benefits of that. I’ve also learned about eating healthier snacks and planning those. When I started at TransFit, I wrote in my food journal, and part of the journal had a section for snacks. I hadn’t really carried a snack around with me, but now that I do I eat less at each meal because I’m not as hungry. I also have more energy to keep going through the day. Being organized with meal planning (and snacks) has made life easier and more efficient.

I feel more energized and happy since working out consistently and changing my eating habits. Maybe it sounds crazy, but I think that my brain is working better. I work as a consultant now and love the challenge that brings to my day. I think I am a better problem solver than I was before and along with suggestions on teaching practices, I find myself giving advice about taking care of yourself to the people at work.

One of my favorite new recipes is Greek Turkey Burgers.

Greek Turkey Burgers

Ingredients

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

Tip: Overworking the mixture can result in tough burgers.

Directions

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

Hope you enjoy Molly's favorite turkey burgers! Try putting a burger on a whole wheat bun with avocado on a bed of leafy greens for a healthier option!

Blessings,

Caroline

September Food Journal Results and The October Squat Showdown!

September was a great month for TransFit and I'm so proud of everyone that joined me in the food journal challenge! I received so many updates from friends saying that once they started tracking their food, they started making some changes in their diets for the better!

This month's winners were:

• Colleen Pruitt- winner of the Nutrition Consulting Session
• Luci & Mac Furlow- winners of the $50 EarthFare gift card
• Pam Adams- winner of $25 off her TransFit training sessions

Awesome job to everyone else who completed or tried the challenge! Alison Norris, Katie Woodall, Lauren McElhannon, Velena Vego, Lacy Sinkwich, Nancy  Deleski, Yvette Jackson, Judy Talton, Leslie Dorris. Katie Collins, & Kim Pittard- you all did amazing and I'm so proud of your hard work!

Now October is here and it's time for a new challenge! This month I wanted to focus on building strong legs, especially for those of you training for half or full marathons or 5k's. The October Squat Showdown is all about building a strong base through different squats and lunges so that we can be healthy and ready to tackle any challenges ahead.

Each week will have a different activity. You will do this activity every day for the week to really feel the burn and strengthen your muscles. The good news is every activity is simple and should only take a few minutes to add into your routine! Do some squats while folding laundry or do your lunges while cooking dinner. By the end of the month you will realize how easy it is to add some exercise into your daily routine. If you want an extra challenge, add in a few more squats or lunges each day!

Click on the calendar above to download a copy of this month's challenge and prepare to work those legs!

FALL HARVEST APPLE SALAD

 PREP TIME: 5 mins

 Light, healthy and packed full of fiber and protein, this apple harvest salad is perfect for lunch or dinner. Fall has never tasted so fresh!

INGREDIENTS

• 3 c. lightly packed spinach
• ¼ cup Quinoa or Farro
• ½  cup cooked (but not mushy) sweet potato
• 1 small or medium apple, cut into chunks
• 2 tbsp. pumpkin seeds
• 3 tbsp. dried cranberries
• 3 tbsp. chopped walnuts or cashews
• 1 tbsp Goat Cheese

For the vinaigrette:

• 1 tsp. minced shallot
• 2 tbsp. balsamic vinegar
• 1 tsp fig preserves or maple syrup
• 3 tbsp. extra-virgin olive oil
• pinch of salt and freshly ground pepper

DIRECTIONS

1. Add greens to a large dinner plate or salad bowl. Top with the cooked (and cooled) quinoa, apple chunks, pumpkin seeds, dried cranberries and walnuts.
2. To make the vinaigrette, combine the shallot and vinegar in a small mixing bowl, whisk to combine. Slowly add the olive oil by pouring in a steady stream, whisking vigorously until emulsified. Drizzle the salad with the dressing and serve immediately.

If you plan on making this salad for dinner, try adding slices of chicken or if you're vegetarian try adding cubes of roasted butternut squash or sweet potato. Enjoy and please email me if you have any questions!

Blessings,

Caroline

Finishing the Food Journal Challenge Strong!

The end of September is almost here, and that means the Food Journal Challenge will soon be over. I've been so energized by the responses I've received thus far, and I can't wait to see what the rest of September will have in store for us! To all those who have submitted their log to me every week -keep up the good work! To those who missed a week or decided to start the challenge late -remember that it's never too late to start changing your life for the better!

"Whatever is true, noble, right, pure, lovely, admirable, excellent, or praiseworthy, think on such things." Philippians 4:8

Let's fill our mind with positive thoughts and inspiring goals for the remainder of September! You can download my food journal template below to help keep track of all the amazing work you are doing. I am so proud to have so many hardworking clients and friends!

If you need any help planning meals, remember that I just started offering a weekly meal planning service. For just $10 per week, I will send you a  pdf meal plan for the week including every meal and snack recipe you need for a well-balanced diet! I can also customize these plans based on vegetarian needs or other dietary restrictions. If you have any questions, please do not hesitate to contact me at transfitathens@gmail.com and if you'd like to purchase this service you can do so by clicking the PayPal button below.

And just in time for football season, here is a quick and easy recipe I love to bring to tailgate. Serve it with carrot chips for an extra serving of veggies or serve it with homemade pita chips or tortilla chips. Yum! 

Cowboy Caviar

Ingredients 

• 2 tablespoons red wine vinegar
• 1 1/2 teaspoons Hot sauce
• 1 Tablespoon Extra Virgin Olive Oil
• 1 clove garlic, minced
• 1 firm-ripe avocado
• 1 can (15 oz.) black-eyed peas or black beans
• 1 can (11 oz.) corn kernels
• 1/3 cup thinly sliced green onions
• 2/3 cup chopped fresh cilantro
• 1/2 pound Roma tomatoes, coarsely chopped
• Salt & pepper to taste

Directions

1. In a large bowl, mix vinegar, hot sauce, oil, garlic, salt & pepper. Peel, pit, and cut avocado into 1/2-inch cubes. Add to vinegar mixture and mix gently to coat.

2. Drain and rinse peas and corn. Add peas, corn, onions, cilantro, and tomatoes to avocado; mix gently to coat. Add salt to taste.

Blessings,

Caroline

September Client Spotlight: Katie Woodall!

This month I chose to spotlight a good friend and client, Katie Woodall. Katie is a bright star in my life as she was one of my very first clients over five years ago! Katie continually shows me how anything is possible when you are committed to a goal and are willing to make POSITIVE changes to your life to achieve those goals! She set her mind on losing some pregnancy weight after giving birth to her third child, Cami, and within 4 months, Katie has reached her goal! She continues to amaze me in all areas of her life! Katie has really been diligent with her nutrition and is always pushing herself to be the best she can for her family!  Katie's story will inspire and teach us that any goal is achievable if you take them one step at a time!

Katie Woodall

In her own words...

My first session with Caroline was almost five years ago. To this day, I remind her that she changed my life! Because of her inspiration, I came to love exercise and learned the importance of caring for my body both mentally and physically and how to fuel my body (and my family’s) with healthy food.

Fast forward several years and here I am -- back at Transfit! I gave birth to my third child, a beautiful baby girl in February. As soon as I was cleared to exercise by my doctor, I literally hit the ground running. And like I tell Caroline often, I was ready to “get my biceps back!” Fitting into non-maternity clothes was also high on my priority list. Not to mention, more energy to take care of my three precious children (Kara, Lane & Cami) and my husband (Justin).

My goal was to train with Caroline once a week and exercise on my own 4-5 times in between sessions. I thrive off of Caroline’s encouragement and weekly inspiration. I need her accountability to succeed in my goals. I was easily reminded of that during summer vacation!

It’s not easy some days finding time to exercise, especially now with three little ones. But to me, it’s not about finding time...it’s about making time to exercise. I can come up with a thousand excuses not to work out, but I usually never regret a workout once it’s done. Right now, I prefer to work out in the evenings. As soon as the kids are tucked into bed, I’m lacing up my tennis shoes and running out the door for a quick 30-45 minute run.

I try to run a few times during the week. Never thought I’d say this, but I have come to really enjoy it. I set very small goals in the beginning -- walking and then trying to run 1 mile, slowly increasing to a minimum of 3 miles. I’ve also been joining Caroline’s Tuesday morning running group. I assure you, I am not the fastest! But it feels so great when you pull out of the Ramsey parking lot knowing you just ran 5 miles, your workout for the day is done, and guaranteed you’ll make healthier choices the rest of your day! It’s a win-win.

Life can be crazy sometimes with kids and busy schedules, but getting in a quick workout helps me clear my mind and de-stress from a long day. I also love to take Jazzercise classes. It’s hard planning around my 6-month-old’s nap schedule, so right now I take one weekend class for an hour of fun music and dancing.

Since starting back with TransFit about four months ago, I’ve lost 15 pounds, and I’m just 3 pounds away from my pre-pregnancy weight! My maternity clothes are officially boxed up and I’m ready to pull out my old blue jeans. I feel great! Choosing healthy foods and exercising through the week helps keep me energized and focused.

I would like to continue to increase my running distance and improve my pace and endurance. I can already tell my heart rate is steadily lowering during my runs. I’ve run a couple of 5k races, but my goal is to run a 10k and eventually a half-marathon (there...I said it, Caroline!) And of course, I want to continue toning up this 30-something-year-old body.

But to me, it’s not all about losing weight and getting fit. I want to set a good example for my family. I want my kids to also learn how to fuel their bodies (it’s not easy with picky eaters!) and to live an active lifestyle. We have many years ahead of us, and I want to be healthy so I can be the best mother and wife to my family.

Katie's favorite Post Workout Smoothie:

Simple Green Smoothie:

1 cup almond milk1/2 cup old-fashioned rolled oats1/2 cup non-fat plain Greek yogurt1 cup spinach or kale1/2 or 1 frozen banana

September Food Journal Challenge is Back!

Last year many TransFit clients and friends were very successful and had real results in just ONE month taking the Food Journal Challenge! I want YOU to do the food journal challenge again (or for the first time) this September!

What do I have to do?

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 we put in our mouths and self-awareness helps us to realize what food and beverages we are actually fueling our body with daily. Journaling is an amazing tool for weight loss, assessing a food intolerance, or to treat a deficiency.  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. If you have time to complain or whine about your body, you have time to write down what you ate during the day. You bite it, you write it!  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!

Daily Food & Fitness Log Sample 

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 $50 gift card to EarthFare 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 7^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!  The biggest prize is that you will feel better knowing what you are putting in your body!

5 Helpful Tips to Get Started with the September 2014 

Food Journal Challenge!

1. Find a journal or app (Lose it, My Fitness Pal, Fitbit) 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:
2. Commit to writing in the journal everyday.
3. Write down yourgoals 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!  Start your September off right!  

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