Finishing June Strong- Amazing Client Spotlight: Vanessa Lawrence

Happy Thursday, sweet friend!

It has been such an awesome week in the studio as we finish out this month! This week we challenged each of you to try the TransFIVE sugar challenge. If you didn't get to try the challenge for these last days of June, give it a try for the start of July! It's never too late to start!

One of our clients, Vanessa Lawrence took on this challenge and saw such transformation, as a result! Vanessa is a wife, mother, nurse, and such a hard worker! She gives 110% in and out of the studio! She is dedicated to living transformed and has learned about the importance of accountability and dedication, even when it might be challenging! Read more about how her journey started and the progress she is continually making! 

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Vanessa Lawrence

I reached out to Caroline last August after seeing so many inspiring photos of her clients on her blog. Those ladies all looked like they were truly having fun in a positive, encouraging environment. The only time I had really felt that way with a group of ladies was on a pretty porch with some wine, cheese and bread, not doing planks!   

For quite a few years, I had been exercising regularly but could neither feel nor see any real changes in my energy level or strength, and the numbers on the scale seemed to head in the wrong direction. After reading more about TransFit and talking with friend, I realized that I had been missing a huge factor in my attempt to reach healthy goals; accountability. Who, besides that grumpy little voice in my head, really knew about that second bite of brownie, that bite (or two or three) of the kids' snacks, or that second helping of some gooey delicious dish at dinner? And unless it was something I had signed up to do, like a class at Canopy, exercising felt like a chore. I could easily find something else to do that seemed like more fun.

So, after beginning TransFit with my lifelong friend, Melynda, I began to establish that missing accountability factor. I signed up for a weekly session and weigh-in, had an accountability partner in Melynda, and such positive encouragement from Caroline. I truly knew it was time to start appreciating the body I have been given and all that it is capable of doing. The scales remained the same for the first few months, but my body fat percentage went down 3 points. I was developing a new enjoyment of exercise and even made time on vacation to visit those empty hotel fitness centers! After the Holiday Challenge through Transfit, I totally surprised myself by losing a couple of pounds during the time of year when I typically gain five to ten. Then came the Five Day Sugar Challenge. Guys, this was such a biggie for me! I was SO hesitant to join in this challenge. I kind of enjoyed my relationship with sugar! But, I quickly realized that my hesitation indicated that this might just be my problem area. I'm not a big dessert eater, although I should admit to all those bites of treats I would take at kids' functions (and with three kids, this ends up being A LOT of bites). I also began to take notice of all the sneaky sugars that were present in my diet; in my coffee, peanut butter, yogurt, salad dressings, the bread on my sandwich, that amazing dark chocolate, and that relaxing glass of wine. After a week of sticking with the challenge, I lost four pounds! And more importantly, I was sleeping better, feeling much more energy during the day, increasing my water intake and becoming so much more mindful of all my dietary choices. 

Since the sugar challenge, I have continued to be aware of all the sneaky sugars, reconsider a glass of wine, and decide if that treat is really worth the energy crash I would feel shortly after. My relationship with sugar has definitely changed for the better! I believe this awareness has made a huge impact on my fitness motivation. I'm feeling so much stronger and feel a renewed endurance with working out. I have never been a runner, other than a couple of two mile excruciating attempts. Over Spring Break, however, I surprised myself again and ran over five miles with some girlfriends! It was hard but I did it and felt so proud! I could totally picture Caroline giving me high fives along the way. Even more shocking to my husband, who knows better than anyone that I am not an early riser, I sign up and look forward to those 5:30 AM Transformer sessions! No other workout has felt worth it or inspiring enough to get me up that early. I am trying to get in three sessions a week at Transfit, and I still love my three classes at Canopy. One thing Caroline has encouraged us all to do is to focus on progress not perfection, and I remind myself of this daily. When I do extra reps of something that used to feel impossible, learn a new trick at Canopy with less struggle, achieve a weekly goal I have made for myself, and feel better in summer clothes, PROGRESS feels really good. 

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Here is one of Vanessa's Favorite Recipes! 

Healthy Crustless Quiche

Ingredients:

• 3 large eggs
• 3 large egg whites
• 3/4 cup milk (could use skim, 2%, unsweetened almond milk)
• 3/4 tsp salt
• 1/4 tsp ground black pepper
• 2/3 cup shredded cheese (any type you have on hand works)
• 1/4 cup diced onion
• 1/2 of red pepper, chopped (could use more or another pepper as well)
• 1 cup torn baby spinach leaves
• 1 clove garlic, chopped
• 2 Tbs grated parmesan cheese

Preheat oven to 350 degrees. In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and cheese together. Set aside. Heat a 10 inch oven-safe skillet over medium high heat. Add a small amount of olive oil, and salute onion and garlic until tender (2-3 minutes). Add the chopped pepper and cook another 3 minutes, stirring occasionally. Stir in the prepared egg mixture and spinach, then sprinkle with grated parmesan cheese. Bake for 45 minutes or until filling has set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving. 

This quiche makes great leftovers and could also be baked and then frozen. You could also add meat to it without altering the recipe.

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As June ends, we can begin to prepare for July! Check out the studio calendar and find classes to try this month! Continue to register for classes on MindBody online HERE or on the app HERE! 

The studio will be closed on Monday, July 4th! We will kick off July in the studio on Tuesday, July 5th! Prepare for the first week of July and get registered for your sessions!

Let us know if you have any questions! Enjoy your 4th of July! 

Blessings, 

Team TransFit

Finish Last Five Days of June feeling your best!!!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and for being so determined to reach your goals! We realize the summer can be a hard time to stick to any routine, but let's focus on the goals we set at the beginning of the month and give our best these last 5 days to achieve success in the last week of June!  

Today TransFit has updated and is re-releasing the TransFIVE Challenge. This 5-Day challenge focuses on eliminating sugar from your body and reviving your body, mind and spirit! It includes a 5 day meal plan, recipes, tips, daily inspiration and more!  We have updated the e-book with a new summer meal plan and new recipes! This is a great time to challenge yourself, as we finish out this month! You can do it!

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the fun and download the TransFIVE e-book (FREE for TransFit clients), plus be added to the TransFit Facebook group to join other ladies in this journey! We are so excited to encourage and inspire each other as we do this challenge together! To download the free ebook, use the code CLIENT at checkout and you will get it for FREE. 

Spend time this weekend preparing for your upcoming week through nutrition and exercise. You can create a weekly calendar and can plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book classes at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! You can see this upcoming week's studio schedule below! In addition to these sessions, we offer one-on-one personal training consultations and nutrition consultation by appointment. Email us at, transfitathens@gmail.com if you are interested! Continue to purchase and sign up for classes on MindBody. You can access MindBody online HERE or on the free app HERE. 

There will also be the Friday Running Group session with Lisa at 6:00 AM! It is FREE! We would love to see you Friday mornings! 

Let's finish this month strong! If there is anything we can do to help you, please email us! Enjoy this beautiful Friday and your weekend!

Blessings,

Team TransFit 

Jumpstart Your June- Client Spotlight on University Cancer & Blood Center

Hey, friends! Hope you are enjoying this week of sunshine and warm temps! It’s definitely feeling like summertime!

We had an amazing first week of June at the studio! We started off summer at TransFit with a bang!! New KickBox and Flexibility and Core sessions began, along with new Transformer and regular small group training sessions. We are also providing 1-1 sessions for those who would like personal training or specific goals.

The TransFit team wants to challenge each of you to try something new this summer! Sign up for a variety of classes and change up your normal routine. If you’re home with the kids this summer, we have Transformer and TransFlex classes on Monday, Tuesday and Wednesday evenings at 7:00 p.m., as well as early morning times. Our goal is to help provide you more opportunities for time in the studio with us to help you reach your transformation goals! Log into our MindBody app and find a new class that fits your schedule! You’re guaranteed to work different muscle groups and meet new friends!

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Today, we want to feature a group of clients who tried something new. We’re very proud of their commitment to whole body transformation at home and in their workplace, and we want to share with you their transformation stories!

Located here in Athens, University Cancer and Blood Center (UCBC) recently participated in TransFit’s corporate wellness program. More than 30 of their employees signed up for a 12-week journey to better health and nutrition!

TransFit’s Nutrition Consultant Katie Woodall visited the UCBC weekly highlighting a different nutrition topic at each session. Starting with the foundation of good nutrition, she also provided a plan for adding exercise to their everyday routine. The group covered topics like cleaning out the pantry/fridge, eating healthy on-the-go and at restaurants, meal prepping, the shopping pathway at the grocery store and much more.

Participants received weekly meal plans that also included grocery shopping lists and recipes, as well as, an exercise plan for each week. This group was always up for the challenge! We challenged them throughout the program to food journaling, eating more fruits and vegetables, and drinking up to 100 ounces of water. Of course, prizes were involved for challenge winners and at the end of the program for individuals with the most progress!

But one of the keys to their transformation was accountability, and UCBC understood that for their employees’ success with the program! Participants weighed in each week to help them stay on track with their progress and toward reaching their goals. At the beginning and end of the program, we took body measurements, including body fat percentage and body mass index (BMI).

We want to highlight a few of their successes…

Josh

Lost 22.8 pounds, 4.2% body fat & reduced his BMI 3.1 points!

Pam

Lost 18.2 pounds, 13.5 inches, 3.6% body fat & reduced her BMI 2.9 points!

Lyndie

Lost 9.2 pounds, 8.75 inches, 2.7% body fat!

Tessa

Lost 9.4 pounds, 15 inches, 3.6% body fat!

Tracy

Lost 17.6 pounds, 18.5 inches, & reduced her BMI 2.9 points!

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One of the clients, Pam, had incredible results that she wanted to share. 

"When our physicians presented the opportunity for our office staff to have nutritional counseling, I jumped at the chance to participate.  The idea of having someone provide a meal plan with recipes really appealed to me and I was tired of the excess weight that I had gained.

I am fortunate to have a husband that was willing to try the meal plan and have my food ready when I came home each day so that was helpful, but I did the prep work on Sunday and found that to be an exciting part of the week.  I found myself being more aware of the nutritional value of the items that I was purchasing and started buying a variety of vegetables and fruits.  I also found that I was sleeping better and had more energy since giving up processed items and diet drinks.  I enjoyed getting back to walking and having the energy to do my 3 miles several times a week.  My biggest accomplishment was finding that my lab work and blood pressure had returned to a normal result when I had my physical near the end of our 12 week plan.  This was so exciting to me since diabetes and heart disease are illnesses in my family history.  I felt like a winner!

I have continued to be aware of my dietary intake and still have a few pounds to lose before I look to maintaining my weight, but I feel that this goal is attainable.  I still enjoy my morning smoothies or yogurt parfait for breakfast and love my crockpot recipes for our supper.  I am so glad that I have all of my meal plans, recipes, and nutritional information that we received to use as my guide as I continue this pathway to healthy living.  I'm grateful to our physicians for getting this program in the work place and for my coworkers that provided encouraging words along the journey."

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Many others were committed to the 12-week program! They attended weekly nutrition sessions and weigh-ins, food journaled and exercised regularly. Individuals with success toward their transformation goals were consistent with good nutrition and exercise and had amazing results!

We are proud of each of them for trying something new, whether it was exercising or incorporating nutritious foods into their everyday lifestyle. UCBC and their program’s participants recognized the value of whole body health and made a commitment to honor their bodies with better nutrition. TransFit helped by giving them a plan, extra motivation and encouragement, and most importantly accountability!

Do you own a business and want to learn more about TransFit’s corporate wellness programs? Email transfitathens@gmail.com for more information. We would love to help your employees transform in reaching their whole body health goals!

How to Live Transformed on Vacation

Friends, it’s sweet summertime! The kids are out of school and that much anticipated summer vacation has finally arrived! Each of you have worked so hard in the studio toward your summer fitness goals. Thank you for giving your best! 

Just because you’re traveling and away from your normal daily routine, doesn’t mean you must compromise good nutrition and exercise! You’ve put in too many hours of strength training and cardio sessions to throw it all away! Right?!

You want to feel your best before, during and after your vacation! We want to help you enjoy your vacation and come home feeling relaxed and refreshed — instead of feeling guilty or like you’ve blown your transformation goals!

Just like with everyday life, preparation is key! Planning ahead can help you avoid any slip-ups with your goals and your whole body transformation! So let us help you with 5 simple strategies for Living Transformed when you’re on vacation!

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1. Pack smart!

First things first, grab your workout gear! Throw your tennis shoes and exercise clothes into your suitcase. Take your tennis racket if courts will be available.

Pack your favorite healthy snacks. Lots of fruit, nuts and protein bars. Apples and oranges are easy to throw into your carry-on luggage or purse. Pick up a box of the 100-calorie packs of raw nuts. On-the-go packs of roasted edamame can also be found at your local grocery store. And protein bars are an easy snack to pack — just remember to check the nutrition labels and pick bars with 5 grams or less of sugar!

Also, consider packing a shaker bottle and a few servings of protein powder. You can portion out individual servings in snack-sized Ziplock bags. Or Blender Bottle has a shaker bottle that comes with separate containers for storing protein powder.

2. Research ahead of time!

Get online and see what’s close to your hotel or rental. Is there a grocery store nearby? What healthy, local restaurants are close?

Also, if you’re staying in a hotel, find out if there’s a kitchenette or mini-fridge available in your room. Does the facility have a fitness center available?

3. Hydrate!

So many of us neglect hydrating our bodies while traveling even though dehydration is very common during trips. Pack extra water bottles (in a cooler if there’s space) or take your favorite water bottle to refill along the way. Drink water as soon as you get up in the morning, and when you sit down at each meal, drink a large glass of water first!

4. Make smart choices when dining out!

Most importantly, choose restaurants that offer healthy options that support your lifestyle! So many restaurants post their menus online now so you can look it up before you dine. Then you’re prepared to order when you arrive and aren’t tempted with less healthy options.

Don’t be afraid to ask for a healthier option or to customize your meal. Most restaurants are used to this now and don’t mind accommodating your needs!

Choose seafood, chicken or another lean meat option and order them steamed, broiled, grilled or roasted. If fried is your only option on the menu, remember don’t be afraid to ask for another option!

Order your potato baked, boiled or roasted instead of fried! And ask to leave off the butter and sour cream! Consider ordering a sweet potato instead of white potato!

To avoid over-eating, eat small meals throughout the day so you’re not starving at dinner. Take your time eating your meal, enjoy every bite as well as your company at the table!

Of course it’s vacation, so relax and enjoy a cocktail! Just don’t overdo it! And make sure that you’ve hydrated throughout the day.

5. Sweat!

You know the feeling you have after you’ve worked out, so why sacrifice a good sweat session when you’re on the road? That’s why you packed your workout gear — so use it!

Lace up your tennis shoes and hit the pavement (or sand!) This is a great way to explore the city you’re in, too. And since you researched ahead of time, you already know the parks or running trails nearby! We promise that you will not regret a workout!

If you want a good strength workout during your trip, here are a couple options you can do anywhere without any weights:

Five, very simple things you can do to take your transformed lifestyle with you on the road! We are so proud of you and all your hard work you put in through the winter and spring months! You look amazing and deserve a vacation! Enjoy this quality time with your family!

If you would like to meet with our Nutrition Consultant, Katie Woodall, to discuss nutrition and assist you in meal planning, please contact her at katie@transfitathens.com. Additionally, you can purchase our eBook- Healthy Families Handbook. This eBook has a full week of meal plans, "family tested" recipes, family devotions, a kids couch to 5K program, and workouts for the whole family!  

Awesome new classes are being added in June — check them out on MindBody! TransFit is offering Kickboxing, Kettlebell, Flexibility and running sessions. Sign up for something new this month! If you have any questions about MindBody or our summer schedule, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio and hearing about your summer travels and your new summer goals!

The 3 Best Exercises to tone your entire body!

Hello friends! 

Today I wanted to share with you a fun video I did a month ago with a fabulous friend, Jenny Sue! Jennifer Duvall (of Jenny Sue Makeup) is an amazing make-up artist, blogger, incredible mother, and dear friend.  In the video, we talk about an easy gym makeup routine and the 3 best exercises that will tone your entire body- anywhere anytime!  As women, we all want to look our best - but more that that we want to feel our best inside and outside. True beauty, as Jenny and I discuss  in the video, is not just about your beautiful face- but true beauty is when you appreciate your own unique features, just as you are.  Then you can have peace and live out the purpose you were created for and transform into a sparkling, bright light of everlasting beauty! 

 One of my favorite verses from Ecclesiastes 3:1 says, 

“God has made everything beautiful in its time."

Here is the video and following Jenny's awesome makeup tips are three of my favorite exercise moves you can do anywhere, anytime! Here is the full video.

Favorite Lean Green Protein Smoothie

1 cup unsweetened vanilla almond milk

1 scoop vanilla protein powder or 1 cup nonfat greek yogurt

1/2 cup frozen fruit (or 1/2 frozen banana)

1-2 handfuls spinach

Stevia + ice

Blend and enjoy! 

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Have a wonderful day, friends! I hope you enjoy this video and if you have any other video suggestions for us- please shoot us an email at transfitathens@gmail.com! We want to hear what YOU want to know! Your opinion is so valued. 

Go through today knowing you are truly beautiful inside and out. The same God that created everything you see - the sky, the sun, the mountains - made YOU exactly the way you are! He loves and cares for you! Treat yourself, your body,  and others in light of this truth today! We look forward to seeing you soon! 

Blessings, 

Team TransFit

4 Day Live Transformed Challenge starts today!!!

Such a sweet friend that I got to share this experience with!

I had the biggest privilege of being able to speak to the sweet girls at Kappa Delta at UGA last night with my great friend Stacey. We were able to talk about beginning a total lifestyle transformation one step at a time in one of the most crucial times in your life- your college years. I was able to share my story with these girls as well as leave them with a fun 4 day live transformed challenge to make goals of their own and strive to reach them this week.

The challenge I have given them I would LOVE to extend to you all as well! For the next 4 days, I want you to make one goal  and try to accomplish that goal each day for the next four days. The person who remains the most diligent in reaching their health and nutrition goals for the next four days will win a special gift card!!

All you have to do to enter the challenge is email us at transfitathens@gmail.com, tell us your goals for the next 4 days, and send us a picture each time you complete your goal(s) for that day!!! The winner will be announced Saturday morning!

This challenge will perfectly tie into our Optimism in October theme! One of your goals could be something like "Write down 5 things I am grateful for" each day or "Choose to see the best in each situation" each day. I encourage you to have a goal like this in addition to your health and fitness goals!!

Starting a challenge for four days is an incredible exercise to get you in the practice of setting and achieving goals. Four days is a perfect amount of time to keep our motivation high and reach these goals we set for ourselves. We are so excited to begin leaning into the challenge mindset because as some of you know we have a HUGE challenge coming up soon.... The Holiday Extravaganza! So get warmed up with a few of these smaller challenges and begin building up endurance for this longer but incredibly rewarding challenge coming soon! 

Have an incredible week, send us those goals!

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

— Galatians 6:9

Blessings, 

Caroline

 

 

 

 

 

 

 

 

Sample Goals

Drink at least 64 oz water

Exercise at least 30 minutes daily

Have at least one salad daily

Try a green smoothie

No added sugar or candy

No processed foods

No sodas

"Kitchen is closed" no grazing after 7:30pm  

Kids get active! Family Couch to 5k Program!

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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

Totally Transform Your Arms! 5 best arm exercises to strengthen your arms!

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

Supercharged High Protein Snacks!

On this first Monday of July, let's try to make the 2nd half of 2015 be your best! Today, let's focus on being thankful for the body that we have and set new goals to ensure we are treating our body with care and respect!

                                   "So whatever you eat or drink or whatever you do,                                                               do it all for the glory of God."    1 Corinthians 10:31

One new goal could be to increase the amount of high quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits, or should be consumed as a snack during the day to fight cravings and help manage weight. Below are some of my favorite snacks that are high in protein, many of which can be eaten on the go during a busy day.

• 1 cheese stick- 8g
• 4 oz of low fat cottage cheese- 14g
• 1 hard boiled egg- 8g
• 1 cup fat free Greek yogurt- 20g
• 1 cup cooked Edamame- 17g
• 1/2 cup chickpeas- 18g
• 1/2 cup black beans- 20g
• 1/2 cup cashews- 16g
• 3 oz of tuna- 25g
• 2 tbsp of peanut butter- 8g

 Try out these great high protein snacks  and start your healthy lifestyle with a delicious, higher protein nutrition plan!

Chillin’ Cherry Smoothie or Popsicle

Serves 2

·        1 cup coconut or unsweetened vanilla almond milk

·        1 cup plain Greek yogurt or 1 serving vanilla protein powder

·        1 frozen banana

·        1 cup frozen cherries

·        ½ cup frozen zucchini (peeled & chopped in 1 inch cubes)

·        1 tbsp. flax-seed

·        1 tsp. honey or stevia (if needed)

·        ½ cup crushed ice

Blend until smooth – if leftovers put the smoothie mixture in a popsicle mold for a high protein, nutritious snack or treat!

TransFit Super Charged Trail Mix

 1 Cup lightly salted Almonds

 1 Cup lightly salted Walnuts

 1 Cup lightly salted Cashews

 1 Cup dried cranberries or blueberries or gogi berries

½ Cup dark chocolate chips

1 tsp sea salt

 1 tsp cinnamon

You can always toast the nuts in the oven 450 for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place ¼ cup into snack bags and keep in your snack basket!

Homemade protein bar 

Ingredients: 2 & 1/2 cups whole grain oats 1/2 cup natural creamy peanut butter 4 scoops vanilla protein powder 1/2 cup unsweetened almond milk 1 tsp pure vanilla extract 1 tsp cinnamon

Directions: 1. Line a 8×8 dish with wax paper 2. Mix all ingredients by hand 3. Press mixture down into dish, using a spatula to flatten 4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

If you need assistance with healthy meal plans please email me at transfitathens@gmail.com!

Blessings,

Caroline

How to find True Freedom- body.mind. & spirit

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

Quick, Delicious, Dairy-Free Superfood Breakfasts!

Great nutrition is just as important to full body health as fitness! Many friends struggle with getting three balanced meals a day due to the hustle and bustle of daily life! This summer I would love to feature quick nutritious meals that take 30 minutes or less to prepare! This week I'm focusing on high protein breakfasts and the first on the list is the Easy Egg White Omelette! Egg whites are a great source of protein while containing less cholesterol and fat than eggs! With a prep time of 4 minutes and a serving of 4, it is sure to be a meal that the whole family can enjoy!

Easy Egg White Omelette

Serves 4 

Ingredients

• 4 tsp. extra virgin olive oil
• 1/2 small onion, finely chopped
• 4 plum tomatoes, finely chopped (about 1 ½ cups)
• 1 (10 ounce) package frozen chopped spinach, thawed, all excess water squeezed out
• Salt (to taste)
• Black pepper (to taste)
• 12 egg whites
• 2 tbsp. water
• Nonstick cooking spray

  Instructions

1. In a small skillet, heat extra virgin olive oil over medium heat. .
2. Add onions, tomatoes, spinach, and a pinch of salt. Cook until the onion is soft, about 3-5 minutes.
3. Add pepper, to taste, and another pitch of salt; and cook for another minute.
4. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.
5. In a medium bowl, whisk the egg whites, water, and a pinch of salt and pepper until frothy.
6. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat.
7. Add ¼ of the egg whites, swirling to evenly cover the bottom of the pan.
8. Cook until set, about 1 ½ to 2 minutes.
9. Using a rubber scraper lift the eggs up and let the sunny uncooked egg flow underneath.
10. Spoon ¼ of the spinach mixture onto half of the omelet, fold over, and slide onto serving plate.
11. Repeat with remaining eggs and spinach mixture. Enjoy!

Raspberry Vanilla Almond Breakfast Quinoa

The second of the high protein breakfasts for the week is the Raspberry Vanilla Almond Quinoa ! This meal like the omelette is quick, easy, and filling for the whole family. Raspberry Vanilla Almond Breakfast Quinoa is loaded with protein, fiber, and is gluten-free! It is also light and doesn't give you the heavy feeling that many breakfast foods can and it's easy to digest! This breakfast is guaranteed to give you lots of energy for the whole day!

Serves 4

Ingredients

• 1 ½ cups vanilla unsweetened almond milk
• 1 tsp ground cinnamon
• 1/4 tsp. ground nutmeg
• ½ tbsp. raw honey
• 1 cup fully cooked quinoa
• 1 tbsp. sliced almonds
• ½ cup raspberries (or other berries you like)
• Optional: add in a scoop of vanilla protein powder for more protein!

 Instructions

1. In a small saucepan, add vanilla almond milk, cinnamon, nutmeg, and honey.
2. Heat over low heat, stirring consistently until the mixture is combined and warm.
3. Remove from heat.
4. Place quinoa in a bowl.
5. Pour warm milk mixture over top.
6. Add with almonds and berries on top.

Blueberry Cashew Bliss Smoothie

The  last delicious recipe high in protein is the Blueberry Cashew Bliss Smoothie! Not only is this smoothie delicious and can be blended in under 5 minutes, but blueberries are low in calories, rank the highest of any fruit in antioxidants, and provide 1/4 of your daily value of fiber and vitamin C! You can't go wrong with this super food and it will be sure to keep you and the family cool the whole summer! Lyla(age 6) loves this smoothie for breakfast or a snack!

      Serves 1

Ingredients

1 cup almond milk

·        ½ frozen banana

·        1 cup blueberries

·        ¼ cup unsalted raw cashews

·        1 tbsp. flax seed

·        1 cup spinach or any leafy green

·        1 tbsp. chia seed & 5 ice cubes

 Optional: 1 pitted date for added sweetener; 1 serving greek yogurt or 1 serving vanilla protein powder.

Directions

Just blend until creamy!

These three breakfasts all pack a punch of protein and are quick to prepare without sacrificing taste! Whether preparing for your family or entertaining friends you can't go wrong with these recipes! If you need assistance with healthy meal planning please email me at transfitathens@gmail.com. Visit my website at www.transfitathens.com for details about nutrition consulting.

Blessings,

Caroline

Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body. 1 Corinthians 6

Beach Body Bootcamp Workout! No weights needed!

My family and I just returned from an amazing beach vacation! This week we were all able to relax, focus, and recharge  and now we are ready to continue strong for the summer ahead. Restoration is so essential for whole body health and can give you renewed energy in all aspects of life!  Our health is such a gift! God has given us an amazing temple and in all areas let's honor Him with our bodies.

Matthew 11:28-29 “…Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.” 

Here are a few pictures of our beach getaway below!

So much fun!  All the fun in the sun made me think about a workout that could be done in the the sand and could be done without the hassle of weights and gym equipment.  BEACH BODY BOOTCAMP WORKOUT!  Although it can be difficult to find time to exercise during family vacation, this workout will is one that the whole family can do together and you don't need to bring anything (no weights necessary)! Whether on the beach, at the lake, by the pool, a hotel or wherever you may be, complete this anywhere workout and feel GREAT the rest of the day! With Fourth of July right around the corner this will be an awesome workout to do before or after your family fireworks!

             For those of you at the beach here are some helpful sand tips:

• Try exercising with bare feet to give your feet and ankles a workout. But, if you have a history of weak ankles, wear shoes.
• Always wear sun protection.
• Make sure to drink water!
• Check your training area for any sharp or hidden objects.
• Knock it out and enjoy a great workout with the family!

Blessings, Caroline

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​