With September right around the corner and things falling back into a steady routine, NOW is the time to refocus your health priorities. September is the perfect month to make and achieve a new goal. Let’s take these last few days of August to really prepare our minds and hearts and get ready to reach all new goals in September. A 14 day recharge be what you need to get focused to reach your goals.
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Summer is a great time to be outside -running for fun, or training for a race. I love talking with mothers who are doing both, and they tell me how much their kids want to run with them. It's always a great idea to get your child to start a healthy habit, but we need to be cautious about the right way to do so. Just because children seem hyperactive and energetic, doesn't mean they'll be ready to run a few miles right off the bat! Kids need a plan, just as adults do, and they need incentives along the way. Download the chart below for a Kids Couch to 5k Program. This program is designed to gradually build up endurance through 10 stages until they are ready to run for 30 minutes straight! Add in games like a scavenger hunt,capture the flag, or dodge ball as fun running games! Start this program with your kids for some fun family bonding, and you may even spark a passion for a lifetime of running on the way!
kids couch to 5k
Even though this program is designed for children, it can be used by anyone to train for a 5k. If you find it hard to start the regimen by yourself or with your children Transfit offers customized running plans for people of all ages and levels- we love walkers too!!!
Please email me at transfitathens@gmail.com if you would like to discuss a customized running program or visit http://www.transfitathens.com/running.html
Remember to stay hydrated and to stretch with any physical activity for best results!
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Happy running,
Caroline
Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 30 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders, but your total upper body strength.
The verse in Psalms reminds us to keep our bodies strong and able to serve. "He trains my arms for battle, so my arms can bend a bow of bronze" Psalms 18:34
This TransForm Your ARMS workout would also be helpful to those participating in the July Push-up Challenge! Stronger upper body strength will help to increase the number of push-ups that you're able to do! Remember that the friend able to show the most improvement in the number of push-ups by the end of July will receive one FREE session!
Can't wait to see the improvement in all of you! Good luck! I would love to hear your favorite arm exercise!
Blessings,
Caroline
July has officially arrived and the theme for this month is Freedom in Him! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in him. Nurture this hope by getting encouragement from friends and family and making time for prayer and mediation.
Isaiah 26:3 says "You, Lord, give true peace and freedom to those who depend on you-when they trust in you."
Let's find true freedom in Him and honor God in our bodies!
This July I would like to challenge all friends to a July push-up challenge! I would love to help you build arm and core strength, and we're doing that with a contest! This week take a video or picture of how many push ups you can do in one minute, practice your pushups and maintain consistency throughout the month of July, and retest your one minute pushup challenge the last week of July. The freind able to show the most improvement in arm strength and do more push ups than at the beginning of the month will receive a free session! Post videos of before and after videos on Instagram and tag @TransFitAthens to qualify and a chance to be featured on the TransFit Instagram page! Good Luck!
Can't wait to your progress with increasing arm and core strength by doing push-ups this month while you find Freedom in Him!
Blessings,
Caroline
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
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
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!!!
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
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
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
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:
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
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???
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)!
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Blessings,
Caroline
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:
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
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
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!
Chocolate Almond Yogurt
Ingredients:
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!
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
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
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
Directions: Mix ingredients in a bowl and shape into 1 inch balls. Refrigerate until firm, then enjoy!
Blessings,
Caroline
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
Tip: Overworking the mixture can result in tough burgers.
Directions
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
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
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!
