3 Tips for Your Healthiest Thanksgiving!

Hi friends! 

Wow, can you believe Thanksgiving is almost here?! This week has already been full of family and friends and it has been on my mind how thankful I am for my amazing clients, friends, and family. As Thursday approaches, let's stay focused on everything we are thankful for- especially the opportunity we have to live our healthiest life. Let's remember we can stay on track, even in the holiday season! Our Challenge this week for Holiday Extravaganza is to do cardio for 30 minutes each day! You can do it! 

Picture from Fire and Flavor

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During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert completely, but focus on being mindful with your portions. Moderation is the key! Maybe decide ahead of time which treat you want to have, and then decide which you could give up. For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, and then have a smaller piece or just a few bites of pumpkin pie. Toast some pecans for a healthier treat! Below are 3 Thanksgiving Tips to help you have a healthier and happier Thanksgiving Holiday! 

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3 Holiday Tips:

1. Make a list of why you started your fitness journey  and read it before going to your party or meal over the holidays! Keep your goals you set at the beginning of the month in mind! 
2. It is okay to say "NO" to all the food pushers. You don't have to try everyone's famous recipe or try each of the foods that are sitting out. A healthier way to prepare your turkey is to brine it! Check out this video below from Fire & Flavor to see how to brine the turkey! 

3. Exercise over the holidays: Be ready to be flexible, your usually workout time may not work, so try to fit it somewhere else in your schedule. Join us at the Give Thanks 8K Thursday morning! 

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Take an afternoon walk before or after your meal, admiring the beauty outside and spending some time to be thankful for all He has blessed you with. Enjoy celebrating your health and spending time with those you love, and have an incredible start to this wonderful holiday season. Our Transfit Staff is grateful for you! 

Make sure to check back Friday morning for our Black Friday DEAL! 

Blessings, 

Team TransFit

Amazing Client Transformation- Keri Adams

Ladies, you are amazing!

You have shown us this week that you are ALL IN! You haven given us your absolute best in the studio with each workout and participating in the food journal challenge this week! We want to say thank you! For giving your best through those tough workouts (even with a smile!), for committing to food journaling and for committing to your  health!

As we enter into this Thanksgiving holiday, let us reflect on The One who has given us our health and who gives us daily strength. Focus on our theme for the month — “Nourish Your Body in November.” During this holiday season, reflect on how you nourish your body, mind and spirit. Part of nourishing your mind is filling it with positive thoughts and thoughts of gratefulness!

This Thanksgiving holiday, you also can continue to reach your goals! Yes, you can! Thanksgiving is one day out of the year. And this year, our team wants to encourage you to remember that key word in our theme: nourish. It’s not all about the food! ; ) Use this holiday, to nourish your body, nourish your mind and nourish your spirit. Let that time of fellowship among family and friends be a time of nourishment for your spirit!

Stay tuned for our Black Friday Special! 

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We want to introduce you to one of our clients — Keri Adams! Her dedication to her workouts and commitment to nutrition is inspiring! She has lost inches and body fat and has made such changes that are affecting her not only her body but her mind!

Here is Keri’s transformation journey...

I started at TransFit in May 2016, after my friend, Lauren Harrell, invited me to Caroline's yoga class'. I've been doing yoga for years, but never a full-on gym/weights experience. After trying a Transformer session, I was hooked. The atmosphere was so positive and welcoming.

After I workout, my mood is instantly better, and I have so much more energy throughout the day. I also enjoy the fellowship with all these wonderful women! Getting up at 5:00 is the most challenging, but if I've done that, I know my day is about to be a good one!

I try to do 2-3 Transformer sessions a week, and yoga or walking (and now running) on my own. 

Getting up and working out before I begin my day has made a huge difference in my life. I used to dread getting up every morning, knowing I had to make my hour-long commute to work. Now I look forward to that hour I have to myself, with more positive thinking. Some days I just pray all the way to work, and others I just enjoy some good music. Either way, I'm present in the moment, and not on autopilot.

I am proud to be living a healthier lifestyle, in general. I’m cooking more (thanks to TransFit), and I’m more active. I can feel the difference every day.

My current goal is being more consistent with my nutrition and keeping a positive attitude.

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Two of Keri’s favorite TransFit recipes:

Chicken & Broccoli Alfredo

Ingredients:

•   2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces 2 cups cooked broccoli (steamed)

•   8oz whole wheat rotini or spaghetti squash

•   2 Tablespoons extra virgin olive oil

•   2 teaspoons minced garlic

•   2 Tablespoons whole wheat flour

•   1 cup low sodium chicken broth

•   1/4 cup almond milk

•   1/4 cup plain Greek yogurt

•   salt & pepper

•   1/2 cup grated parmesan cheese

Directions:Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside.

Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute.

Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve

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Crock Pot Beef Carnitas

Ingredients:

•   2 lbs flank steak

•   1 yellow onion, chopped

•   1 green bell pepper, chopped

•   1 red bell pepper, chopped

•   1 jalapeno, seeded and chopped

For spice rub---

•   2 tsp chili powder

•   1 tsp cumin

•   1/4 tsp onion powder

•   1/4 tsp garlic powder

•   1/4 tsp cayenne pepper

•   1 tsp salt & black pepper

For serving---

•   Corn tortillas

•   Avocado slices

•   Cilantro

•   Your favorite salsa

•   Limes

Directions:

Mix together all spices in a small bowl. Rub the spices all over your flank steak---be generous here! Then, place your at the bottom of your crock pot.

Cover the steak with the chopped onions, bell peppers and jalapeño pepper. Turn heat on LOW and cook for 8 hours. After 8 hours, remove meat from crock pot and shred with a fork. You can either stick the shredded meat back in for another hour or serve as is.

To serve, heat your corn tortillas in a skillet on the stove. Spoon some carnitas on a tortilla then top with salsa, avocado cilantro and a squeeze of lime. You can also serve on a bed of greens or cauliflower rice! 

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We are so proud of you, Keri, continue to transform and give your best each day! You inspire us, and we all want to follow your goals in keeping a positive attitude, especially around the holidays, too! We can all do it!

If you would like to meet with our nutrition consultant, Katie Woodall, check out the TransFit app and look to see what is best fit for you! We have many new options available on the app! Don't forget to send us your food journal challenge! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Thank You for an Amazing Mercy Health Center Event!

Happy Monday! 

Thank you for all your support last Thursday night at our community event supporting Mercy Health Center. What an amazing night having so many inspiring ladies in the studio. We received so many contributions and truly thank each of you for your prayers, donations, and support of this event! If you have any donations or supplies you would like to give, please bring them to the TransFit studio throughout this month. We would love to give as much as we can to benefit Mercy Health Center. 

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As the holidays approach, we are excited to announce the beginning of HOLIDAY EXTRAVAGANZA! Holiday Extravaganza is a fun challenge throughout the holidays to help hold you accountable! The goal is to maintain your weight over the holidays. If you would like to participate this year, please email us at transfitathens@gmail.com and we can find a time for you to come weigh in.

Here's how it works: We will begin the challenge the week of November 14th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in and do your best over the holidays to eat right, exercise, drink water, and do our weekly challenges. On the week of January 6th we will weigh in again. 

If your weight stays the same- you get your $20 BACK! If you gain weight, your money stays in the bucket and you contribute to the biggest looser prize! 

If you are the biggest loser (we use % of weight lost) you get to keep all the money in the bucket! The Holiday Extravaganzas is the best way to keep you accountable over the holiday season! Let's do it! 

Some of our past winners!

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We are so thankful for each of you! Let's get ready for an amazing Holiday Extravaganza! If you have any questions, please email us at transfitathens@gmail.com. Don't forget to use our app for inspiration, workouts, and recipes! Excited to see you in the studio this week!

Blessings, 

Team TransFit

Nourish Your Body In November

Happy November sweet friends! 

Way to finish October strong! Loved hearing how so many of you exercised daily in October and had such success with your goals! Excited to share our TransFit theme for November: "NOURISH your body in November".  The November theme will walk us through this month as we focus on nourishing our bodies, minds, and spirits. 

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Today, we realize this time of year is very FULL for all of us. With the holidays quickly approaching and the semester coming to an end, we have a never ending to-do list that seems to get longer and longer with every passing day. Let's focus this month on:

• Being ready to make the most of every moment! 
• Getting ready for the holiday season ahead! 
• Getting motivated to reach new goals and live healthier this month! 

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We are so proud of each of you that participated in our October challenge! Continue to do some type of movement daily! Our October challenge winner is Ellen Sabitini! 

Ellen started at TransFit in May 2016 and has made many life changes with nutrition and exercise. She has lost many inches, pounds, and body fat over the past few months and has transformed not only her body but her mind and spirit as well! Ellen exercised everyday in October!! Way to go Ellen! We are so proud of you!  You will be inspired by Ellen and her transformation story!  

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"I started my first appointment with Transfit on May 26. I had tried different exercise and nutrition plans with a little success but could never maintain it for long. Many of my friends and colleagues were “TransFit success stories”, and while it crossed my mind many times, I had many excuses why Transfit  wouldn’t work for me: I was too out of shape, it wouldn’t work for my busy schedule, etc. Eventually, I hit a point where I needed to do something different! I was not feeling good about myself or my health. I felt I needed to try something more individualized, with someone who could motivate me and hold me accountable. I was so impressed with others who worked out at Transfit that I decided to give it a try, kind of as a last straw! I feel fortunate to work in a place where I am surrounded by strong and beautiful woman who inspire me to be my best everyday!

I started small group personal training sessions this past summer, which was a great way for me to start and get more personalized attention and instruction on how to best do the exercises. Once the school year started, I began attending Transformers classes 3 days a week. At home, I walk everyday and I’ve recently started adding some running intervals to my walks.  

My favorite thing about exercising is learning to do new exercises that I couldn’t previously do (like all the various plank exercises and the jungle gym!) and feeling stronger! I also love exercising outside and being active with my family. My husband, son, and dog accompany me on my walks/runs and motivate me too! A challenge for me is trying new things-I tend to stick to a routine. That’s another reason I like Transfit so much-every session is different and keeps me challenged!

My current goals are to eat more salads, find good fruit and vegetables in the winter, continue to exercise and follow my nutrition plan through the holidays and the winter season.

Living a healthy lifestyle has definitely made me feel more confident in all areas of my life. I feel like I am a more positive person and more encouraging of others. I have more energy to do all the things in life I want to do!

Strategies that have been most helpful to me:

•    Meal planning and prep every week
• Bringing my snacks and lunches to work everyday and cooking at home
• Food journaling-I’ve food journaled 158 days in a row!
• Signing up for classes in advance each week
• Not using food as a reward or celebration or as a stress buster!

I have a lot of favorite foods, that’s one of the problems! My recent most favorite recipes:

 Roasted Vegetables

• 1 lg Vidalia or sweet onion
• 1 lb carrots
• 2 medium zucchini
• 1 bag of cut butternut squash (such as Trader Joe’s)
• 2 cups of cherry tomatoes, cut in half
• 3 T olive oil
• ¼ cup goat cheese crumbled (optional)
• Egg, fried (optional)
• Salt and pepper

Preheat oven to 450 degrees. Cut all veggies into bite-sized (1”) chunks or wedges.  Add onions and carrots to a large roasting pan or casserole. Add 1-2 T of olive oil, salt and pepper and toss. Roast for 25 minutes, stirring once. Add zucchini and butternut squash. Add 1 T olive oil and toss. Roast for another 15 minutes. Add tomatoes and roast for 10 more minutes.

To serve as a main dish: top each serving of roasted vegetables with a 1 tsp of goat cheese and a fried egg. Can also serve on ½ cup cooked quinoa. Leftovers also work great as a savory breakfast or easy lunch.

Tofu Tacos (adapted from Mark Bittman)

I know many people do not love tofu, but this is a great way to make it if you want to give it a try!

• 8 6” soft corn tortillas
• 2 T olive oil
• 1 small red onion, chopped
• 1 small red bell pepper, chopped
• 1 T chopped garlic
• Salt and pepper
• 1-1 ½ lb of firm tofu
• 1 T taco seasoning (salt-free if possible)
• Juice from 1-2 limes
• ¼ cup fresh cilantro
• ¼ cup chopped scallions
• 1-2 avocados, sliced

Heat olive oil in a skillet. Cook onion, red pepper, and garlic 3-5 minutes. Sprinkle with salt and pepper. Crumble tofu in pan (with your hands) and cook, stirring/scraping pan until tofu browns, about 20 minutes. Add taco seasoning and ½ of lime juice.

Cook corn tortillas in a 350 degree oven until warm and slightly crisp (about 6 minutes).

To make tacos: On each corn tortilla, add 2 T tofu mixture, cilantro, scallions, lime juice, and sliced avocado."

Clients, Jen Leahy and Ellen Sabitini 

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Here is the workout schedule at TransFit looks for November! Please come join us if you are here in Athens! If you are not in Athens OR you've had to cancel/reschedule your class, never fear! We have an awesome section to the website called Transform. Here you can find workouts along with videos that you can do right from home! Some without any equipment at all so you can still get in a great workout no matter where you are or how busy life gets! Additionally, you can check our TransFit Athens App for workouts, recipes, and inspiration! 

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We are praying for you friends, and so excited to see what this month holds! Let us start November off stronger than ever, ready to finish out this YEAR the healthiest and strongest we have ever been- mind, body, and spirit. Let us offer up our bodies gratefully, choosing to honor God with our bodies!  Remembering that exercise is worship!  

Blessings, 

Team TransFit 

Does What you Think Help Transform your Body?

Happy Thursday! We have loved spending this October with you! Please let our Team encourage and uplift you as we go into the holiday months. Our theme this month has been optimism in October. It is easy to get down on ourselves and feel that we are not good enough in certain areas, or maybe all areas. But, we want to encourage you and tell you that YOU ARE ENOUGH. You are strong, beautiful, hard working, and dedicated and you are enough.

TransFit Trainer Demetria  "D" is sharing the importance of positive self talk! Take just a few minutes to reset and refocus your thoughts and enjoy her post on positive self talk! 

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Do you ever hear that little voice in your head that either speaks confident positive thoughts continuously or maybe even negative thoughts? Although no one else hears that voice, it greatly impacts our lives on a day to day basis. That little voice is what is call self talk. Although you may not realize it, you are already practicing self-talk, without even actually vocalizing these thoughts. Self-talk has a HUGE impact on confidence and even motivation.  Developing better or positive self-talk takes hard work but is an essential piece to living healthy body, mind, and spirit. 

Benefits of positive self-talk:

• Truly feeling better about yourself
• Boosting your confidence
• Building your self esteem
• Reducing stress
• Beginning to recognize the optimistic voice in your head
• Feeling a sense of clarity

3 Ways to practice positive self talk.

1. Listen in - we don’t always consciously take note of that we’re saying in our minds. The first step in improving your self-talk is to actually notice what your inner voice is saying. Take some time each day to listen, and even write down, what you’re thinking.

2. Monitor- is your self-talk more positive or negative? Start questioning your self-talk asking things like:

·      Is there a more positive way of looking at this?

·      Am I keeping everything in perspective?

·      Can I do anything to change what I’m feeling bad about?

3. Adjust- changing your self-talk it easier said than done, but definitely worth working on. Try by countering your negative thoughts with positive ones by shifting your focus on I will, or I can thoughts. For example: Thinking things like:

·      I am capable.

·      I know who I am and I am enough.

·      I choose to be present in all that I do.

·      I choose to think thoughts that serve me well.

·      I choose to reach for a better feeling.

·      I share my happiness with those around me.

·      My body is my vehicle in life; I choose to fill it with goodness.

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"For as she thinks within herself, so she is..." Proverbs 23:7

Continue to work hard this month ladies and focus on your self talk. It is so important to fill our minds with thoughts of things above. The October Challenge is coming to an end soon! Continue to push yourself to do some sort of exercise daily. One of your exercises could be to come to our new HIIT Cardio class at 5:30 AM on Thursday mornings! You can sign up on the app or MindBody! We would love for you to join us! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Optimism in October: Amazing Client Spotlight Allison Cass!

Hi sweet friends! 

We are half way though the month and our October Challenge is going strong! I hope you are trying to get in some type of movement everyday and recording it on your October calendar! Also, it's not to late to start the challenge, or restart the challenge! Make every day count this month! Let us know how we can help you with your exercise plan, nutrition plan (with a customized meal plan), or anything that would help you reach your whole body health goals.

Amazing client spotlight, Allison Cass, has been doing the October Challenge and has made changes over the last year which have lead to an amazing transformation! Allison has a bigger than life smile and her positive, encouraging  spirit shines when she is working out in the TransFit studio, working as a pharmacist, and at home as mom and wife! Allison is committed to making a least 2 strength training sessions in the studio a week, consistently come to the running workout on Tuesday, and just tried the new HIIT session this week! Commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying accounting to her goals Allison has seem amazing results body, mind, and spirit! Thanks for inspiring us all Allison! Keep motivated and keep shining your brilliant, bright light! 

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I have always considered myself relatively active and enjoyed exercising.  I have run on and off for years and would occasionally mix in other forms of exercise, but I lacked any real consistency.  After things got busy with kids, work and all the other activities that are just a necessary part of life, I really fell into a rut with my exercise program.  I would go through periods when I would do pretty well and then I would get busy and fall off the wagon again and go weeks without exercising.  While I was doing “something” –which I felt was better than nothing at all, I still didn’t feel very “in shape” and I had become bored with just running. I had very little core body strength and definitely didn’t feel that I was taking very good care of my body overall.

We made the decision to move and built our home in Watkinsville about 2 years ago and in all the craziness of moving and building, fitness and eating healthy really took a back seat.  The thing about life and aging….it doesn’t slow down or wait for you to get settled and have time to make things a priority... you may just wake up one day and realize you’re not at all where you wanted to be and you’ve lost so much time that you could have used more wisely!  While I KNEW that taking care of myself and making my health a priority was what I needed and wanted to do, my actions did not reflect that at all. I was determined that once we got moved into our new home, I had to find a program to help me get on the right track and really establish good exercise and eating habits for myself and my family.  I heard about Caroline and started following TransFit on Instagram and really enjoyed her posts and blog.  Her approach to whole body transformation and philosophy of exercise as worship were very appealing and all of her posts were so motivational!  I decided I wanted to try it out in August of 2015 and made my first appointment.  Once I met with Caroline and we chatted about goals and how to get started I left knowing TransFit was the right program for me.  

Currently I go to the TransFit studio twice a week for strength training and the running class on Tuesdays. I usually play tennis a couple of times a week and try to fit in a run once or twice a week as my schedule allows.  The accountability factor has been HUGE for me! The TransFit team is wonderful at making sure I stay on track and they are all so encouraging.  There are many weeks it’s difficult to fit everything in and sometimes it’s hard….I would rather sleep in a little or skip a class, but never once have I regretted going after the fact!! It’s now a priority for me that I’ve discovered is necessary for stress relief and healthy living in addition to being such a great, meaningful part of my day-- I always leave feeling uplifted.  TransFit truly helps keep me balanced and I’m SO thankful for the positive impact and sweet friends that I have encountered in my time there!

One of Allison's favorite recipes is Goat cheese, caramelized onion, and spinach quesadillas! 

INGREDIENTS

• 1 tablespoonolive oil

• 1 cup thinly sliced onion

• 1/4 teaspoonsalt

• 9 ouncesbaby spinach

• Whole-wheat flour tortillas

• 4 ouncessemisoft goat cheese

• 2 medium tomatoes, thinly sliced

DIRECTIONS

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and salt; cook, stirring occasionally, until onion is dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with spinach, tomato and onion; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.

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Allison, we are so proud of you! We encourage each of you to give your best and finish October strong! We are at the halfway point of October and want to see how your October Challenge is going! Remember, our goal for this October is to do some sort of exercise daily! This can be stretching, walking, running, or joining us here in the studio for a workout. If you record your exercise daily and bring in your calendar at the end of the month, you will be entered into a drawing for a $100 credit!!! We believe in each of you and know that you can achieve this goal! If you have not started yet, we encourage you to start TODAY! It is never too late to begin! We are excited to see you this week for your transformation! 

Blessings, 

Team TransFit

Is Sleep Really that Important?

Happy Thursday friends!

What incredible start to October! We have loved beginning this month with you and are excited about our October challenge! Yes, you can do something active each day in October! Whole body health is what we strive to help you balance at TransFit and rest is one key that will help to unlock your total transformation ("rest...that that I can do"...I hope you are saying)!  Our TransFit yoga instructor, Melynda McCutcheon is sharing why sleep is vitally important for your body! 

At Transfit we talk about mind, body, and spirit a lot because we are passionate about your whole health body and well-being!  We want you to thrive in your daily lives.  In a world where we hear and see a great deal of value placed on the mom or career woman who can “do it all” while running on fumes, we sometimes get the impression that it is actually a good thing to sleep less and DO more.

Over one third of adults are getting less than the 7 hours of sleep minimum that we need to restore our bodies to health.  In addition to those who aren’t getting enough sleep, there are those of us who wake frequently during the night and who over estimate how much sleep we get as a result of that!  While we are sleeping our immune systems are revamping; our metabolisms are resetting; our muscles are healing and using the nutrients we consumed to create lean muscle mass; and our minds are resting and being restored.  Without ample sleep, we find ourselves feeling sluggish, less effective in our daily tasks, stalled out in our goals for our health and grumpy!  So, yes, wonderful ladies, 

our sleep is just as important as our nutrition and our workouts. 

We have a few simple tips to get you on the right track to a good night’s sleep.

At night…

• Turn off the TV or your electronics at least 30-45 minutes before lights out
• Read a devotional
• Write in a gratitude journal
• 10 minute yoga/stretching practice
• Keep a consistent bed time that allows for 7-9 hours of sleep each night
• Drink a cup of ward chamomile tea
• Take an epsom salt bath

In the morning... 

• Avoid the snooze button and get up and moving!
• Open your curtains or turn on soft lighting to help you body wake more easily
• Think of the breath you are breathing and be grateful for this new day

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Take note of your sleeping patterns and allow yourself to rest more! Rest is so important for your body and truly benefits whole health. Finding our strength in God and honoring Him by resting is vital for your transformation. Through proper rest you will have the mental clarity to focus on your goals and strive for progress. Rest in God's strength and believe that His plan will work for your good! 

The Lord replied, "My presence will go with you, and I will give you rest."

Exodus 33:14

If you have any questions, please email us at transfitathens@gmail.com. To sign up for TransFit sessions, click HERE!  Rest well beautiful ladies, we believe in you! 

Blessings, 

Team TransFit 

How can YOU eliminate sugar from your diet? Do 5 days with us next week!

For this final week in September, we want to challenge you to give your all and push  yourself one step further by showing your strength through your nutrition! And we want to help guide you next week using our TransFIVE challenge! 

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We’ve changed up our TransFIVE program using a few of our favorite fall recipes, so even if you’ve participated before (or it’s your first time!), the recipes and meal plan are FREE for you to enjoy! 

What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads and pastas.

 It’s also quick — only five days so you can reset your mind, focus back to your transformation goals to finish September feeling your absolute best!

Next week, meditate each day on Mark 12:30, “Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.”

Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on the One who gives us our healthy bodies, gives us the strength to do squats and push-ups and run a mile. Focus on our Creator and love Him with your WHOLE self. 

Our Team will be doing the challenge right alongside each of you! We’ll be checking in on our Facebook page and encouraging you as well! Let’s help motivate one another to giving our best to the challenge next week!

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Here are three easy tips to help:

1. PREPARE!

Over the weekend, take an hour or two to get your kitchen ready! Clean out your fridge and pantry. Get rid of those unhealthy snacks or any foods that might tempt you. 

Grocery shop early. We make that easy by including a shopping list with your TransFIVE e-book! As soon as you get home, wash and chop all your fruits and veggies. Prepare your September Salad and portion it out into individual containers for lunches. 

2. SET AN ALARM!

Use your smart phone and set an alert during those “tempting” times of your day. Is it in the afternoon when your kids get home from school? Is it in the evening? No matter the time of day, set an alarm on your phone to go off to help refocus your mind toward your goals. We recommend a 3:00 p.m. alarm or 8:00 p.m. (or maybe both!)

Use scripture for encouragement like 1 Corinthians 6:20, “You were bought with a price, therefore honor God with your body.” When you see this pop up on your home screen, it can help you remember the reason you’re doing the TransFIVE challenge! 

3. BRUSH YOUR TEETH!

One of our favorite tricks to help fight cravings! No one wants to eat with minty, fresh breath, so brush after every meal! Pack a travel toothbrush and toothpaste in your purse so you can brush even when you’re on-the-go. And at night, commit to brushing by 8:00 p.m. to help prevent those late-night snack cravings!

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We believe in you and know you can do anything you set your mind to! So let’s set our minds on fueling our bodies next week with wholesome foods!

To download the TransFIVE challenge, click here. Enter code CLIENT for your free download!

You’ve got this!
Team TransFit

TEAM TRANSFIT 

Incredible Client Spotlight: Lisa Shirreffs

Happy Thursday! September is flying by and each of you are working so hard to achieve your goals you set at the beginning of the month. Continue to give your best this month! We know you can do it. Today, we are excited to introduce you to our client spotlight, Lisa Shirreffs! Lisa is an inspirational mother, wife, and friend! We love how each time Lisa comes into TransFit she has this enthusiasm and spark in her eye! She always gives 100% and has seen such a transformation in loss of body fat over her time at TransFit! Lisa has been consistent with weight training weekly and is adding in exercise one travel vacations!  Keep giving your best Lisa and inspiring so many women that no matter your age - you can live transformed! 

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                                                                       LISA & HER FAMILY

"In February, I began my workouts with Caroline after trying numerous other "work out" plans in town.  I've always been an active person but a life-long and regular work out warrior, not so much.  I did not do an organized "aerobics" class until well after college. I was in and out of work out programs while in Atlanta, DC and after I married and moved to Delaware.  I (and my husband) realized quickly that working out was a great physical release but also a HUGE mental equalizer. I have always struggled to make my workout a priority. I need an appointment time and personal accountability. Caroline's motivation and energy have helped me continue to stay on task. I love that I make an "appointment" and have it on my calendar. No excuses and I block out an hour for my personal physical and mental health.

I've reached a point in my life where my fitness is a priority. I work out at Transfit at least a couple of times a week and get regular cardio and stretching a few times a week. I'm on the road a lot in the fall to see my boys in college and try to get in workouts on the road. Walks, tennis, TransFit sessions and the past couple of weeks - great hikes have helped me keep on track. 

My diet is probably my biggest challenge. I love healthy food.... but there isn't much that I don't like. I've been lucky to be able eat pretty freely but as I get older and want to stay healthier, I recognize I have to be more cognizant of what I put in my body. As I began to work with Caroline and TransFit, I logged my food... for the first time ever.  I became much more aware of the nutrients that I need and the "other stuff" that I don't. Though I don't always eat what I should, I do have a much better understanding of what I am consuming and it's effect on my body, energy and well-being. 

After being diagnosed with osteopenia a couple of years ago and given the fact that my Mom and sister both have had osteoporosis, I am considered high risk and need to increase my bone and muscle mass. I also have had back issues for the past few years and Caroline is very careful to adjust exercises for my individual needs and check in with me to see how my back is feeling. 

I married into an extremely athletic family and have two sons (now 19 and 21) who I had to learn and continue to try to keep up with. I was really humbled this spring when they came home from college and noticed a difference in me. They were so excited that I had muscle definition, seemed to be in better shape and healthier that I had before. Thanks to Transfit, I'm probably in the best shape ever."

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Way yo go Lisa! You are incredible! Let's all strive to make progress on day at a time! In order to finish September strong, we are encouraging you to join us for our TransFIVE challenge starting next Monday. The challenge is 5 days of completely restoring your body, and will revamp your health in a new way. This challenge can help you focus on removing sugar and toxins from your body. 

Let us know if you have any questions!

Blessings, 

Team TransFit

Living Transformed!

Biking for Multiple Sclerosis- Mom, Kaitlyn, and me 

Happy Sunday Sweet friends! 

Hope you have been able to rest and recharge this weekend so you can be ready for a successful week! I am heading back from North Caroline where mom, Kaitlyn and I rode bike to support MS! I urge you to find something active to do that supports a cause that is near to your heart!  

 Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

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When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly caroline@transfitathens.com. If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at transfitathens@gmail.com for more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  

Blessings, 

Team TransFit

Find your true STRENGTH in September!

Happy September! We can't believe September is already here! Now that we are back into the swing of things with the routine of school, work, and activities settling into place, it's time to focus in on your whole body health! We are talking in the TransFit studio this month about "growing strong in our weakness".  

Does your body need strengthening and toning?  Your nutrition need cleaning up?  Or possibly your attitude toward a certain situation needs lifting? 

WE ALL have weaknesses and the way we grow stronger is to have faith in those times of difficulty. Leaning on the One who loves you unconditionally rather than leaning on your own understanding is how you can grow strong in your weakness. 

Please take this verse to heart when you need encouragement:

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One way you can increase your body strength and stamina is to set a new September goal and work daily towards achieving that goal. In the month of September we are going to reach for new goals and do a new monthly challenge! 

September Squat Challenge

While we want to use this challenge as a means to reach new personal goals and get stronger in body, mind, and spirit in the month of September, we are also going to include a squat challenge that we can do together as a community!

Not only is this a great way to strengthen your lower body, tighten and tone your glutes but clients who do the challenge will be entered in a raffle to receive a FREE SESSION! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge. 

Throughout the month, we will draw a names out of a raffle and the winner will receive one free session in the  TransFit Athens Studio!  If you need a mental reset for September or want to have a 1-1, thirty minute or hour session with one of our personal trainers or nutrition consultants please email us at transfitathens@gmail.com or book the session on our new TransFit App

. We want to help you reach your goals! Remember accountability is the key to unlocking your success! 

Blessings, 

Team TransFit

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ABSolutely Committed for August

Happy August!

A new school year is about to begin, schedules are changing, and you are going to achieve your goals this month! This August we are focusing on committing to our goals! August is a perfect time to make a new exercise plan and commit to making 2016 your best year! Make exercise a priority and come join us in the studio! Whether this is your very first time or you have been a loyal client for years, we are so excited to get to spend this August with you! 

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Today is the day to realize that you are a product of your choices. Small choices you make each day become habits. Habits lead you directly into your goals! Goals are such an important part of your transformation because it gives you an idea of what you are working for in life. Your goals are made specifically for you and by you!  In addition to setting goals, we want to encourage you to have accountability partner. Let this August be a time that you use accountability in exercising, nutrition, and faith. Let this August be a time where you break down your bigger goals into daily habits and achieve your dreams! 

Make sure to download our NEW APP. This app will allow you access to recipes, workouts, inspiration, and allow you to sign up for classes directly through our personalized app. The app links directly though Mind Body so any credit you have will be carried forward. We are offering a middle school girls session beginning August 15. If you, your daughter, or anyone you know of would be interested in joining this session, you can sign up for the program on the new app! If you have any questions about the app or how to find categories within in the app, please email us at transfitathens@gmail.com. 

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Let's make this August one to remember! Stay ABsolutely committed to your goals- starting today! We believe in YOU! If you would like to meet with one of our trainers or nutrition consultants one-on-one please let us know. You can sign up for these 1-1 sessions on the TransFit app!  We would love to set up an opportunity to meet with you to help you reach your whole body health goals! Clean the slate, August is a new month!  

Blessings, 

Team TransFit

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!