Power Up with this Plyometrics Workout!

Happy Monday everyone!

This June Transfit wants to light a fire in you, and this plyometric workout is just the way to begin the flame. Plyometrics used to be called "jump training" when it emerged back in the 1980s. It mimics fun activities kids do, like jumping on the trampoline, playing hopscotch, and skipping, and is a high impact workout that boosts muscle power, strength, power, and agility.  If you aren't already in shape you may want to start slow with this exercise. Plyometrics can help people to train for any activity which involves explosive movement, including basketball, volleyball, running and football. Just in case consistency is an issue for you this summer this plyometrics workout can be done less frequently and still deliver powerful results! Plyometrics are also great for summer months and vacations because it can be done with little to no equipment! All you need is a sturdy bench or step!

Check out pics of Kaitlyn and I demonstrating some explosive moves from this workout while kitten sitting our lovable new kittens!

Think you're up for the challenge? Here is a regimen for the whole workout! For best results the plyometric workout should be done 2 times a week, always add in strength training, and steady cardio on additional days!

Hope this workout is effective for you! With determination and perseverance you'll be sure to see results in no time!

Blessings,

Caroline

Turn Up the Heat: Light a Fire this June in YOU!

Time to turn up the heat! In the TransFit Studio, your homes or vacation destinations! I love the theme for the month of June! Turn Up the Heat- Light a Fire in Me!!!  My prayer for each of you this month is that we have a flame of passion for whole body health! Enjoying exercise, eating nutritious foods, drinking water and staying focused on what really matters in this life . I know many of you are in and out of town the next two months but try to get in 2 strength workouts, and 3-4 cardio workouts each week. I have many workouts posted on the blog you can do! www.transfitblog.com

Please message me if you are in town and would like extra workouts in the TransFit studio! I am excited to see you this week as we light a fire- body.mind.spirit!

TRANSFIT SUMMER SCHEDULE 

TUESDAY, WEDNESDAY, THURSDAY

6am

8:30am

9:30am (TransFormers)

10:30am

11:30am

or by appointment

Summer Packages are a great way to stay committed to your health- you can start a package at anytime!

TRANSFIT SUMMER FITNESS PACKAGES

Looking to jump-start your body, mind, & spirit for a successful Summer 2015??? The TransFit packages will provide you a healthy all- inclusive approach to help you achieve your fitness goals! The packages will get you on the right track to make 2015 the best year yet!

COMMITT TO YOUR HEALTH PACKAGE

3 month commitment 3-Once-a- month- 25 minute consultations with body composition (body fat % & measurements)

TransFit Advanced Fitness Guide Binder

 4 weeks healthy meal plans & recipes 3 month exercise plan 2015 Spring/Summer Goal Sheet

Accountability Chart

Once a week at home checkin’s & accountability via email

Weekly Phone/Email Support

$95/ per month

Will be emailed directly to you in PDF format

ADVANCE YOUR FITNESS PACKAGE

3 month commitment

All of the above PLUS -  8 at home workouts per month (2 per week)

$115/ per month

MAXIMIZE YOUR FITNESS PACKAGE

All of the above PLUS - 2 Transformer in studio workout sessions

$215/ per month

Weekly Healthy Family Meal Planning

$40/month

Email TransFitAthens@gmail.com to sign up

Blessings, Caroline

​For our God is a consuming Fire.... Hebrews 12:29​

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!

Pamela & Family

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!"

Pamela & 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

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

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 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

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!

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.

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).

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

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!

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!!