Transforming workouts & a Lunch and Learn You Don't Want to Miss!

Sweet friends, 

Happy Monday! Each new day can be a fresh start with renewed motivation and willpower to reach our goals and follow a healthy lifestyle. However, as we all know, the month goes on and the craziness of life begins to set in and we often will struggle to remain as driven and focused as we were in January. Is this natural? Completely!

So, today we want to offer you a solution to this problem of falling off track and becoming disappointed and frustrated. One of the keys we have found for many clients in reaching their goals for lasting transformation! That solution is to find an accountability partner and if one person, maybe it is a group of people who inspire you daily! This could be someone or a group of women who are seeking to live a healthy lifestyle as well, and who can encourage you in all areas of life- body, mind, and spirit.

This is your "go-to" person when you are feeling stressed over meal planning, don't think you have time to fit in a workout, have struggled to have a quality quiet time all week or are facing any of life's many obstacles. As we see in Proverbs 27:17, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. This proves to be true for any area of life! When you work together with a friend or group, you will be much more apt to achieve goals and live life to the fullest! Let us know how we can serve you! 

We would love for you to join us at the TransFit Athens studio on April 25, 2018 at 12:00 PM. During the April Lunch and Learn we will hear from Valerie Langley and enjoy a Transformer lunch from Kaeti Shurling with Perfect Portions. Valerie will lead us through a short meditation to begin and then we will begin to learn about essential oils. She will discuss the 5 most common oils to use for Health and wellness, covering Lemon, Lavender, Peppermint, Frankincense, and OnGuard. She will explain how the oils heal your body physically and explain the different ways to use the oils, like diffusing, ingesting and topically. She will also teach how to make chemical free products with these oils that you can use around your home.

You can register for this event on our app under SPECIAL EVENTS! Have your accountability partner come join you at our Lunch and Learn! 

Take time today to seek out an accountability partner or group of inspiring friends. Pray about who this person could be in your life and then reach out to them! Have an honest discussion about how you will both be able to walk through life together, growing physically, mentally and spiritually and helping each other every step of the way.

If you have questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Mother and Daughters Client Spotlight You Are Going to LOVE!

Sweet friends, 

Thank you for challenging yourself to run the race with perseverance this week! Wow, we had an amazing week in the studio!  Today, we have the honor and joy of highlighting three of our amazing clients! These three are special, as they are a mother and twin daughters client spotlight! Elizabeth, Cynthia, and Cindy are our April client spotlights, each with their own personal transformation story! 

These TransFit ladies will inspire you to keep giving your best one hour, one day at a time to live transformed! 

Cindy Lester's transformation story: 

I’ve always been an outdoors “Tomboy” growing up climbing trees, riding bikes, playing baseball and football as a kid…. And I have played Tennis and golf most of my life.  About eight years ago, at 60 years old, playing golf at the Country Club, I was “just slightly” in the woods on one of my drives and slipped on a tree root, breaking my fibula. After that, I started therapy and a workout routine that continues today. I started then and have continued cardio workout at the club for an hour a day, 3 times a week. I generally try to do TransFit two days a week, tennis one or two days a week and golf when it’s pretty (fair weather golfer). I love tennis and we’re on a 4.0, 65 and over tennis team that will go to state in October – just because we have no local competition.  Our tennis team did go all the way to Nationals back in 2009 in Palm Springs, California and came in second place Nationally…. Thanks to everyone else on the team! I have really enjoyed the weight exercises and just feeling more fit after starting TransFit classes… I continue to work professionally at Synovus Trust Company, managing the local Athens division and really enjoy meeting and getting to know new clients and people through my work. And finally, I’m ABSOLUTELY most proud of my girls, their families, and their personal accomplishments. 

Cindy and her grandkids! 

Elizabeth Johnson's transformation story:

Although I have been active in sports all my life, medical school and residency seemed to take my time and slow my focus on exercising. My husband and I moved back to Athens after finishing my residency in Internal Medicine, and I had just given birth to our son, Cole.  Again, it seemed being a new mom and working to build a practice put a daily exercise routine on the back burner.  Finally, Cynthia, my twin sister, moved back to Athens as well.  We have always encouraged and challenged each other. About 6 years ago, we started doing home programs together at lunch at my sister’s house. We kept each other accountable and would text daily about which workout we were going to do when finished seeing patients for the morning.  It got me back exercising 5 days a week and I had so much energy. Even on weekends, Cynthia and I would encourage each other to make up a day if we had missed during the week.  

Elizabeth Johnson and family

In June of 2017, Cynthia had given my mom and I a gift card to TransFit for Christmas, and I finally used it one Saturday morning. Cynthia had already been going so she could show me the ropes.  I got in several Saturday morning classes and loved it, but it was only 1 day a week and I would exercise on my own during the weekday.  I kept telling myself I could never make 5:30 am work. Even Caroline gently suggested I try a 5:30 am class.  Cynthia again had recently tried the 5:30 am class, and I knew if she could make it work with getting the kids to school then I could too. I remember not sleeping at all that first October night I knew I was going at 5:30 am because I was so nervous about making it home, getting dressed myself, and getting the kids up and ready. However, since October I have been going to TransFit most Monday, Wednesday, and Friday mornings and I love it. It starts my day off right and keeps me more motivated during the day! 

Exercise isn’t everything though, it's a piece to transformation. Having my son in travel baseball and daughter in gymnastics makes for eating out a lot during the weekend. This can blow an entire week of hard work. I try, although definitely not always, to make good choices.  I am better some weeks than others. I have started packing a healthy snack bag thanks to Katie Woodall’s great suggestions recently. I love the Oatmega bars, Chomps beef sticks, and Organic fit bars. Plus, my children now will go to the snack bag first instead of asking for money at the concession stands, so they are getting less junk. I have a small refrigerator in my office that I can keep Greek yogurt and cut veggies to snack on at work. I have started getting weekly meals from Perfect Portions with Kaeti Shurling during the week to help keep me accountable with weeknight sporting events. My current goal is the late night snacks or meals. Many weekend nights, we are driving home from a tournament at 10 pm and my son needs something to eat after his game. At that hour, fast food is about the only thing open. I’m tired and this is when I make my worse food decisions. If home, I probably would be asleep.  So, my goal going into more Spring and Summer sports is to make better food decisions.

Cynthia Shepherd's transformation story:

I grew up in Watkinsville. My mother, Cindy Lester, and twin sister, Elizabeth Johnson are also clients at Transfit. I grew up in a very active family. Elizabeth and I started playing tennis at age 5. We were very competitive and played tournaments growing up. We eventually played in high school at OCHS at  No. 1 singles and No. 1 doubles. We also played basketball and volleyball. Learning to study and do homework with a busy after school sports schedule was something that definitely prepared me to for the years ahead in medical school, residency and fellowship. As a family growing up, my parents also instilled the importance of being active together as a family. Despite both parents working full-time jobs, they supported us at every event, home and away. We enjoyed playing golf, water skiing and going for long walks in Madison with my grandmother. 

My husband and I moved back to Watkinsville, our hometown, in July 2011. At that point, we had a 3-year-old daughter and a 9-month-old son. I was not back to my pre-baby weight and this affected my mood and outlook about myself. I started doing home workouts and ultimately encouraged my sister to be my accountability partner. We would work out at lunch together 4-5 days a week. Still, I was not happy with my weight and knew that my diet was not where it should be. I signed up for Caroline’s Nutritional program in the Summer/Spring of 2013 and loved the weekly meal plans and grocery lists. Her meals are healthy for the whole family and easy to cook. While exercising consistently 5 days a week and following my daily meal plan, I was able to get to my goal weight. 

I started working out with Transfit approximately 2 years ago and love the Transformer workouts. I initially started going 1-2 days per week and worked out at home the remaining days. Now I have found the 5:30 AM class fits great with my schedule and helps me start my day more alert and on a positive note. I usually work out 3 days a week at Transfit and 2-3 days a week at my home gym. I love HITT training, running and interval training. My husband has done a number of Ironmans and ½ Ironmans, so he encouraged me to do the Tri-to-Beat Cancer’s Duathlon a few years ago.  I find working out with others is very motivational and love the positive inspiration and encouraging smiles from all the Transfit trainers.  I have definitely gained muscle and strength. It’s also pretty awesome to work out with my 67 y/o mother at Transfit on some afternoons. My children know that if I don’t get to exercise, I am grumpy. They see that exercise is an important part of my life and have learned more about making healthy choices.

As an oncologist, I stress to my patients that exercise and eating a heart-healthy diet with plenty of lean protein and veggies is the best way to fight and prevent cancer. Exercise also relieves stress and anxiety and can also help prevent other diseases such as Alzheimer’s dementia (particularly interval training), cardiac disease and osteoporosis. 

In regards to meal planning, I have found that using Kaeti Sterling’s Perfect Portions has been a wonderful time savior for my family and a nutritional way to feed my family quickly when I get home late from work.  My family’s favorite recipes include turkey meatballs and turkey burgers.                                                                                                                                                                                              

Thank you, ladies, for sharing your transformation story! We are so proud of each of you!

Let these stories inspire you to start today on your journey for total body transformation! The time is NOW!  We are here for you! We hope that you feel inspired and encouraged by each of their stories! 

To finish April strong we wanted to share with you a FREE Spring Meal Plan and recipes!! Challenge yourself and meal prep on Sunday! Get ready for an amazing week! 

If you have any questions, please email us at transfitathens@gmail.com. Don't forget to sign up for our Lunch and Learn on Wednesday! Sign up on our FREE app under SPECIAL EVENTS!

Blessings, 

Team TransFit

5 Tips You Need to Spring Clean Your Week!

Sweet friends, 

We were thinking about all the people who have been inquiring the past few months about wanting to make a change in their life--a new refreshing change toward a healthy lifestyle! Like all of you who were spring cleaning your closets this past week; now is the time to spring clean your lifestyle!! Just making a few small changes can help you feel more organized, refreshed, and focused on your health. We have 5 tips that you can do this week to reset your body, mind, and spirit!

5 tips that help you revive your healthy lifestyle!

Tip 1: Start on Sundays or Mondays

Sit down with your newspaper, see what is in season and fresh and plan your weekly menu. Get the kids involved ask each family member what they would like to eat (within reason) and plan accordingly. We use a dry erase board and write out breakfast, lunch, afternoon snack, and dinner. The children love helping decide what is for dinner and it helps them to learn about food groups and what you need to make a balanced meal. Meal prep is essential! Here is a FREE meal plan! Click HERE! 

Tip 2: Pre-cook Protein for the week on the day purchased

Buy chicken, pork, and other meets and try cooking them all the day purchased. Bake or Grill 4-8 chicken breasts with little seasonings then throughout the week you can chop and put in a salad, a tortilla, or make chicken salad. The easy step of pre-cooking protein will help you to eat more at home for meals and not feel so rushed in the evenings.

Tip 3: Wash & Cut veggies and fruit for half of the week and store in grab-n-go containers or plastic bags for easy access.  Make a veggie tray for the week and try to keep in the fridge and bring out for the family as afternoon snack or appetizer before dinner.

Tip 4: Make snack baskets for your children and for you!

The premise of the snack basket is that everyone is not rummaging through the pantry multiple times a day.  Pre-make snacks a the beginning of the week in portion controlled bags and the snacks will be ready for active families! Snack baskets for adults are also ideal as a post-workout snack or afternoon pick-me-up!

Step 5: Make an appointment for exercise

Your doctor, hair, and other appointments are important and your health should be top on your list. Make an appointment with yourself, a friend, or a trainer to exercise 5 times a week. YOU are worth it! Put it on the calendar and stick with that time consistently! Don't forget our new HIIT class is tomorrow and Thursday at 9:30 AM! This is a great way to revive your cardio workout! 

We are so proud of you and your goals to get healthy! You will start to see that when you make these healthy decisions, your family and friends will, too! You are an inspiration. If you would like to meet with our Registered Dietitian or Nutrition Consultants, you can purchase a session on our website HERE or app HERE! If you have any questions, please email us at transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Come ALIVE in April Because HE IS ALIVE! 🌸✝️🐰

Happy Easter, friends! 

He is RISEN! Today, we rejoice in a risen Savior! We celebrate the life, death, resurrection, and await the return of Jesus! We are so thankful for each of you and the community we have with TransFit. We want to challenge each of you to remember that exercise is worship!  We are honoring our bodies, a most amazing gift,  through treating our bodies with respect and care.  Enjoy an outdoor walk or even a slow stretch today and give thanks for the gifts you have been given.

Enjoy today and be intentional with friends and family. Please try some of our healthier Easter recipes! Let's celebrate today because He is RISEN! 

Add this Spring Salad to your meal, today! 

Strawberry and Mint Salad

• 5 oz Spring Mix (I like the 50/50 Mix with half spring mix and half spinach)
• 1-pint strawberries- washed, hulled, sliced
• 1 cup walnut halves
• 3 oz. creamy Gorgonzola (look for the Gorgonzola that doesn't just crumble apart, you want the really creamy kind)
• 1/2 cup Mint Chiffonade

Directions:

1. Place Spring Mix in a large bowl
2. Top with strawberries and walnuts
3. Sprinkle Gorgonzola and Mint chiffonade over the top
4. Combine all ingredients in a glass jar with a lid 
5. Place the lid on the jar and shake vigorously until the dressing has emulsified

It should look homogeneous in appearance. Enjoy! 

We are excited to see you and help you transform in body, mind, and spirit this week in the TransFit Studio! Let us know how we can help you live transformed this April! 

Blessings, 

Team TransFit

Client Spotlight You Don't Want to Miss!

Sweet friends! 

Today, we want to share the stories of three beautiful ladies who will surely inspire you that YOU CAN do anything you put your mind to!! We are so thankful for each of these ladies and the hard work and dedication they put into living transformed each day! One goal of each of these ladies is to have strong bones. Marilyn, Ba, and Molly have been doing strength training exercises for over 2 years and have seen amazing results! We often focus and talk about the importance of building up bones and increasing our bone density in sessions.  We need weight-bearing exercises, Vitamin D, and Calcium to maintain strong bones as we age!  Check out these top five superfoods for your bones! Find ways to incorporate these foods into your meals! 

Top Five Superfoods For Your Bones:

1. Dark Leafy Greens- choose dark greens like kale, collard greens, and turnip greens! These greens are a great source of calcium and Vitamin K, which helps reduce risks of osteoporosis. 
2. Sweet potatoes- Sweet potatoes add potassium and magnesium into your diet! 
3. Grapefruit- one grapefruit will give you enough calcium you need for the day! 
4. Figs- offer you calcium, potassium, and magnesium! 
5. Salmon- It has Vitamin D that helps your bones use calcium and the omega-3 fatty acids, which help your bones! 

Marilyn Nutter, Molly Efland, Ba Steedman

Molly's story about living transformed:

I started working with Caroline in March of 2014, so this is an anniversary year for us! At that time I had retired from full-time teaching and wanted to devote some time to get my body in ‘shape’.  Even though I’d always thought of myself as being reasonably fit, healthy and enjoyed being active, my body was showing signs that I was getting older and had to do something different to tone things up. I needed guidance to get started, keep going, and have fun while doing it. Caroline quickly gave me that guidance and motivated me to set obtainable goals for exercise and nutrition. When I exercise at TransFit now, I leave feeling refreshed, tired too, but well refreshed for the day ahead. I love working out with so many positive women who may have different goals than me, but we certainly have a common bond of exercise, nutrition, and positivity to improve our lives. It’s hard work for sure, but I can’t imagine not continuing. I work out at TransFit twice a week, go to yoga on two other days and try to swim at least once a week. I also walk each day, some days shorter walks than others, but I just have to get outside and move.

One of the biggest changes I have made is how to plan meals better and really think about what I’m going to eat each day.  I’ve loved learning about so many different good things to eat that are healthy for you! Who knew you should eat a small snack between meals?? Hemp hearts and quinoa are now on my steady diet. Luckily I have a husband who is willing to try new recipes…at least once. Before working with Caroline I wasn’t a big breakfast eater, but now I know the benefits of eating something to get you started each day. Here one of my easy go-to breakfast recipes:

Baked Apple with Yogurt and Nuts

• 1 apple, I like Honeycrisp
• ½ to 1-cup Greek yogurt, plain or vanilla
• Cinnamon
• Roasted pecan halves
• 2-3 teaspoons of hemp hearts

Slice the apple into bite size pieces, place them in a microwave-safe bowl. Sprinkle them liberally with cinnamon. Cook in the microwave for about 1 to 1 ½ minutes.  Dollop the yogurt on top, then the pecans, then the hemp hearts. If you use plain yogurt you might want to drizzle a little agave syrup on top. The apples give out lots of nice sweet juice, just depends on your taste.

 Ba's story about living transformed:

I retired from full time teaching after more than 30 years and am now teaching half-time.  I love teaching and hope to continue for several more years. I have a wonderful, supportive family - including 2 beautiful grandchildren. I have always been active, but I wanted to continue to be active. I felt that an exercise program for "me" would help. TransFit supported me and my friends in working to help us with strength training, nutrition, but most importantly, positive energy. I enjoy working out with others and sharing our concerns and victories. I always feel better after exercising. I am challenged constantly and want to work harder! I come to classes twice a week.  I walk most days and I love to go to yoga.  I would like to start back playing tennis. I used to play, but would love to start back! I love to set goals and am currently trying to continue to work on a better diet for me and my husband! Another goal is to exercise together, but it is a challenge. However, a new healthy lifestyle affects other facets of my life and I now feel better and have been able to make many new friends! 

Marilyn's story about living transformed:

Marilyn is the most dedicated woman and is the most consistent in her Tuesday/ Thursday small group! Her strength amazing us each day as she lifts weights and has the most beautiful plank. We love hearing about the new superfoods she eats each morning! You may see Marilyn out walking with her friends most mornings getting in her cardio! This lady is our inspiration - living transformed and encouraging all her friends to stay active! 

Ladies, thank you for inspiring us! What a joy it is to have each of you in the TransFit community! We hope that you feel encouraged by these ladies! 

For those of you who took the TransFIVE Challenge, let's finish strong! You can do it! We believe in you! If you didn't take the challenge, it's not too late to start! You can download the FREE eBook HERE! 

If you have any questions, please email us at transfitathens@gmail.com 

Blessings, 

Team TransFit

Revive Your Body, Mind, & Spirit This Week at TransFit! 🙋🏼💗

Happy Sunday, sweet friend! 

We have an amazing week we planned for you in the studio, as we revive our bodies, minds, and spirits for Spring!

Our TransFormer sessions will be revived and supercharged this week, a new Uplift Session tomorrow at 11:30 AM and Thursday night will be amazing!  

We wanted to let you know about our FREE community workout THIS Thursday! This event will be on Thursday, March 22 at 6 PM and is specifically for Hope 139 house! This workout will be filled with lots of energy, fun, food, and fellowship as we sparkle together while supporting Hope 139! We want to invite you and any of your friends to come join us! The community workout is for all women of the Athens area, so we would LOVE to see you! The workout will be a transforming whole body workout for any age and fitness level! 

In case you missed our previous blogs about Hope 139, here is a quick overview of who Hope 139 is and the needs and services that they will provide! Hope 139 is near and dear to the hearts of the ladies at TransFit because our very own trainer, Shelley Tanner, started this non-profit organization! 

Mission: 

Hope 139 House, Inc. is a 501 (c)3 non-profit incorporation seeking to provide housing and support for women in crisis pregnancy and parenting situations.  This maternity and second chance home will provide hands-on training in many areas through a Christ-centered environment so that mother and baby have a better chance of staying together as a family unit and having hope of a beautiful future together.

Plans for the Home:

• Provide adequate, comfortable housing for up to 16 women in crisis during or after pregnancy through maternity home
• Housing for women and their young children for those at-risk of being separated due to various individual circumstances in the second chance home
• Lessen the strain on the foster care system by providing women with alternatives to their current situations, where mother and child can remain together under supervision, implementing a plan for behavior change. 
• Both mom and child will experience the extravagant grace and love of Jesus Christ and be forever changed by Him

Services Provided:

• Education- traditional and skills training, GED
• Bible study
• Parenting and life skills training
• Counseling services through partnerships
• Mental and physical healthcare needs
• Career training
• Behavior modification strategies

Current Needs

• Prayer
• A building for the home
• Funds
• Staff
• Van or other vehicle for transportation
• Many other needs for furnishing the home when the building is secured

We are so excited to offer this FREE community workout to raise support and donations for Hope 139. Feel free to share our flyers with your friends! We hope that you will join us! Sign up on our FREE app under SPECIAL EVENTS! 

We wanted to remind you about our March Recharge Nutrition packages! We have three different packages that are fit to your needs! You can find them on our website HERE under SERVICES. Let us know how we can help you transform! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

10 Ways To Get Your Family Healthy This Spring!

Happy Spring, sweet friends! 

Can you believe we are halfway through March?! Remember to keep up with your March Calendar Challenge of being ABSolutely motivated daily! Amazing client Molly Efland won our February Challenge and gained one month of free sessions by completing her February calendar! Get your family into the challenge too- even if you start today by committing to finishing March strong!

Today, we want to encourage you and help your family make better decisions to live a healthier lifestyle one day at a time! Yes, we know it is challenging to find a meal that pleases everyone and so hard to get the kids moving some days but here are

10 ways we hope to inspire you!

10 ways to get your family healthy! 

1. Set an example!

Your kids and other family members are watching you — when you take time out of your day to exercise when you choose an apple over a bag of potato chips when you refill your water bottle when you choose steamed veggies over french fries. They’re watching! And though we aren’t always perfect in our choices, we can make a big impact on our family with all the small choices we make day in and day out!

2. Feed your family what you’re eating!

Instead of fixing your family a separate meal, serve them the same foods you’re eating but add in one food on their plate that they will eat and like. If you’ve baked fish with steamed veggies and rice for yourself, don’t hesitate to put the same foods on their plates. Add in some fruit on the side that they can nibble on! They might not be as excited as you are about your healthy meal, but don’t let that discourage you. And don’t give up! Even if they aren’t thrilled about this meal the first time you offer it to them, offer it to them again…and again! 

3. Offer incentives.

Kids love sticker charts, $5 gift cards,  and earning rewards! Use an incentive that motivates your kids. We have tried earning “stars” for every new food our kids try. Once they earn 10 stars, they get a $5 gift card to Target! It works, and they get very excited! Rewards don’t always have to come in the form of sugar!

4. Take them grocery shopping.

It may not be your idea of fun, but we encourage you to get the whole family involved in grocery shopping! Let the kids pick out the produce! Or let them try using the scales to weigh the vegetables you’re purchasing — any way to get them excited about new fruits and vegetables! Helping you at the store might be another way for them to likely try the foods they (not you!) put in the cart.

5. Let them help you in the kitchen!

If everyone has a helping hand in dinner, it might encourage them to eat what they’ve worked so hard to prepare! Even if it’s washing fruit and vegetables (or if you’re comfortable, they can chop, too), give them a specific task!

Put them in charge of re-filling snack baskets. If you have the snack-sized Ziplock bags, they can pre-portion out their snacks for school, too!

6. Use meal planning charts!

Instead of you sitting down to plan out your families’ meals alone each week, enlist your help from your family! This would be a great opportunity to talk about the fruits and vegetables that are currently in season and let them pick which ones they’d like along with the main dish. And once it’s on the chart, there’s no fuss about breakfast, lunch or dinner — it’s already been discussed and planned! Another bonus: you’re organized for the whole week! This will simplify grocery shopping as well!

7. Let your kids help prepare their own lunch boxes.

Make it fun — use shapes and a variety of colors. Cut their sandwiches, cheese, and fruit into different shapes. Mix it up with color, like green cucumbers, red strawberries, orange carrots or yellow bell peppers. And send healthy dips to go along! Try finding a yogurt-based Ranch for dipping, hummus or peanut butter. Use muffin cups to separate foods and add color. You could also roll up sliced turkey with cheese and add a toothpick!

8. Make exercising fun!

Exercise doesn’t have to be a chore. Get a stopwatch and have a relay race or see how many jumping jacks they can do in 1 minute! Get out the jump ropes and hula-hoops. Turn on some fun music and have a dance contest! If the weather is nice, ask them to join you for a jog! Sign up for family races or 5k events that have a Family Fun Run. Let them see you honoring your body through exercise! Most likely, if your kids see you on the floor doing push-ups, they’re going to want to join in! And if not, ask them — that might be all it takes is an invitation from you!

9. Have patience.

Just like in your journey to a whole body transformation, it takes time for their bodies and minds to adjust to new habits. Changes don't happen overnight. Extend extra compassion, love, and patience to them. Eventually, they will enjoy time in the kitchen, trips to the grocery store and exercising with you.

10. Praise!

We all need affirmation and encouragement in our lives. They need to hear from us, “Great job!” or “I am so proud of you!” So any chance you get, take it! Tell them, show them, affirm them every single day!

We encourage you to help motivate your family to have a healthier lifestyle! We believe in you and know you can do it!

Another place to find tips and healthy recipes are in our, Healthy Families Handbook eBook. You can purchase it HERE! This is a great resource to use when it comes to better whole-body health for your family!

If you plan a meal with your family or get in a family workout, please send us a picture! We would love to see what you and your family do! If you have any questions, please email us at transfitathens@gmail.com. 

Please join us this coming Thursday night 6 PM for a fun, free, community workout event benefiting HOPE 139! Sign up on the app to reserve your spot (limited number available).

Blessings, 

Team TransFit

BIG Things Happening at TransFit As We Have New HOPE In March!

Happy March, sweet friends! 

Yes! March is here! A new month and a fresh start and Spring is in the air!  This month at TransFit we are so excited to announce some BIG changes happening at TransFit! New sessions, new trainers, revived workouts, focused nutrition packages, and a new focus for outreach in the community! We are focusing on the word HOPE for March and how we can best serve you and others. One of our very own personal trainers, Shelley Tanner, has started her own non-profit organization called Hope 139. Hope 139 is inspired by Psalm 139.

Shelley Tanner had a God-sized dream to create a ministry to support women who are less fortunate. She has started Hope 139 House, Inc. TransFit is partnering with Hope 139 House to transform all types women by donating a percentage of our retail profit to support this amazing, new ministry. We also would love to get our incredible TransFit community of inspiring women (you) involved in supporting this ministry. What an amazing opportunity for us to continue to lift up women less fortunate in this community!  Encouraging others inside and outside of the TransFit studio! Check out the information below to learn more about Hope 139 and the plans and needs for the ministry! 

Mission: 

Hope 139 House, Inc. is a 501 (c)3 non-profit incorporation seeking to provide housing and support for women in crisis pregnancy and parenting situations.  This maternity and second chance home will provide hands-on training in many areas through a Christ-centered environment so that mother and baby have a better chance of staying together as a family unit and having hope of a beautiful future together.

Plans for the Home:

• Provide adequate, comfortable housing for up to 16 women in crisis during or after pregnancy through maternity home
• Housing for women and their young children for those at-risk of being separated due to various individual circumstances in the second chance home
• Lessen the strain on the foster care system by providing women with alternatives to their current situations, where mother and child can remain together under supervision, implementing a plan for behavior change. 
• Both mom and child will experience the extravagant grace and love of Jesus Christ and be forever changed by Him

Services Provided:

• Education- traditional and skills training, GED
• Bible study
• Parenting and life skills training
• Counseling services through partnerships
• Mental and physical healthcare needs
• Career training
• Behavior modification strategies

Current Needs

• Prayer
• A building for the home
• Funds
• Staff
• Van or other vehicle for transportation
• Many other needs for furnishing the home when the building is secured

Ladies, we ask you to join and pray with us as we support this incredible ministry. If you have any other questions or want to learn more, you can contact Shelley at shelley@transfitathens.com. We are so excited to spread HOPE this month! 

MARK YOUR CALENDAR for our Night of Hope Community Workout Event! This event will be on March 22 at 6:00 PM! It is a FREE workout where we will sparkle, celebrate, and fellowship together while supporting Hope 139! We are so excited and hope you will join us! You can sign up on our FREE app HERE! 

We are offering three different March Recharge Nutrition packages! These packages will provide great accountability throughout the whole month! You can find them under SERVICES on our website HERE or purchase them on the app! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

You are LOVED! 😍

Happy Valentine's Day, sweet friend! 

We hope that you feel so LOVED today! Take time to reflect on this verse from Song of Solomon. This is how the Lord feels about you! You are known and loved by Him! We are so thankful you are apart of our TransFit community of women encouraging each other. We want you to know how loved you are today! 

Let's make this our BEST February. Try these 3 goals each day in February! Let's finish February strong!  

1. Drink 80 ounces of water a day
2. Give a compliment each day
3. Exercise 30 minutes daily 

We believe in each of you and know that you can achieve each of these goals! Let's live faithfully fit this February! Continue to love your body by completing our February calendar challenge! We believe you can do it! 

Dark Chocolate Granola Bark

• 2 cups dark chocolate chips
• 1 cup Kroger Ancient Grain granola (or granola of your choice)
• 2 tsp. orange zest
• 1 tsp. cinnamon
• 1/2 cup dried tart cherries
• 1/4 tsp sea salt

Line baking sheet with wax paper. Melt chocolate. Stir in granola, zest and cinnamon. Spread out onto baking sheet and top with cherries and salt. Chill for 30 mins or until firm. Enjoy! 

We hope to see you in the studio the rest of the week! You can find fun, healthy Valentine's Day recipes on our past blogs and under the HEALTHY LIVING tab on our website! Click here for our recipes page! Don't forget about our Valentine's Day Merchandise SALE! Grab those gifts for your loved ones! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Check Out Our February Client Spotlight Kathy Cousart! Feel Inspired to LOVE your body!

Happy Monday! 

We are so proud of all of you who completed our TransFive Challenge! Thank you for committing to five days of no sugar and giving it your all! Let's start this week STRONG! Love your body today and take time to make a plan for your exercise and nutrition.

Today, we want to share a client spotlight that will encourage you on your transformation journey! 

I met sweet Kathy Cousart, years ago when I was a GymDog and she was the Assistant Golf Coach at Georgia. We did aerobics together in the old PE building on campus!  Little did I know, 20 years later our paths would cross again! God is so confirming and so good!  I love how He brings us all full-circle and connects us with special people who touch our lives deeply along the way! Each person that crosses your path today could be someone who inspires you and could possibly change your life- you never know what God has in store- but we can be sure His plan is so much greater than we can imagine! Kathy's story is so inspiring because no matter where you are on your health journey YOU CAN begin again and reach your goals.  She was was 5th in our Holiday Extravaganza Contest (love it..still a competitor...always ALL IN) and just told me about her new goals for 2018! Dream it, believe it, achieve it! 

 Kathy, thank you for sharing your story with us and for living transformed by doing everything with your whole heart!

I am so proud and happy to be a part of the community at Transfit. So very special to have finished in the top 5 of my first Transfit Challenge and appreciate the many connections to finding my way to work out there! My admiration and appreciation for Caroline goes back a long way to UGA Athletics. I was actually coaching Women’s Golf at the same time that Caroline was competing in Gymnastics. My Golf Team did aerobics and worked out with the Gymnastics Team and it was always a fun supportive environment all the way around. Loved it!

Fast forward with all the fabulous twists and turns of life and I am now a full-time successful Artist painting almost every day out of my Carriage House Studio right here in 5 Points. I had continued working out and being active over the years but had some issues with my torn Rotator Cuff. I need that arm and shoulder to paint daily so felt I sometimes had to make a choice and painting always won out. I needed a safe way to work out and get back to being strong and lose that bit of weight that has slowly crept on. 

I have been in that “sandwich” place for quite a few years with finishing raising up my daughters and getting them through with college and starting careers while also caring for my Mom and Mom in Law. It gets tough being a full-time caretaker and 11 years really took its toll on me….everyone and everything came first and I just was too tired and worn out to make myself any kind of a priority. I was busy beyond busy with being a full-time caretaker, my art career taking off and beautiful grandchildren beginning to make an appearance. Blessings like I have never known along with some “hards.”  Life. 

I believe that my art and painting came to me at just that right time.   I was watching my Ph.D. Mom- the smartest woman I have ever known - struggle through a battle with Severe Vascular Dementia. I found that my art and painting was such a gift and place of peace to go to escape that sadness.  As my Mom needed full-time care, it was important to me to be there while she still “knew” me and care for her.  I learned the most important lessons I think I will ever learn about myself during that time and was such a gift. She remains the kindest person I have ever known and I try so hard to be that kind every single day.   

Over a year ago….Within a 9 month span….I wound up losing not only my Mom and my younger brother 6 weeks later but two other family members and finally my big sister best friend Meg.   It was a huge wake-up call to taking care of yourself and being strong enough to fight whatever fight comes your way.   

With all of that in mind and circling back….I had heard amazing things from several friends about Transfit and started going.   As with almost everyone there…..that last few minutes of stretching out and taking a moment to appreciate that we are here and embracing this day gets me every time.   I can’t say enough about how knowledgeable Caroline is.   I have always been pretty lucky and able to eat anything I wanted with my level of activity and good genes.   I finally understood to watch carbs at my age—-I can’t quite process them like I used to could.   I learned to eat a healthy snack when hungry and to make better choices.   I learned to LOVE water….what a difference when you listen to your body and really re-fuel it with healthier options. 

I have changed so much with being at Transfit…it’s a positive and uplifting environment with gals of all ages encouraging each other along this journey.  My tastes have completely changed and it’s a lifestyle now——with healthy options to satisfy that sweet tooth.   I want to know that I am doing all I can to take better care of myself and able to be all that my grandbabies want me to be.

I want to be strong for whatever comes my way. I want to be strong to be able to carry around my grandchildren who trust I will catch or carry them at their whim. I want to feel as good as I do working out at Transfit and being surrounded by everyone else there working on their own journey. It’s an amazing place and always a supportive environment. I have loved reading everyone else stories and am inspired by every single person there each day. I have always believed that anyone can do anything they set their mind to….if they want it bad enough and work hard enough. If I can do this….so can you!

Kathy, we are so proud of you! Ladies, may we all feel inspired by Kathy's story! Let's make this week count!  Keep pushing yourself to get active every day this month! Send us your February calendar challenges at the end of the month! 

We are also offering two NEW session times! Starting tonight, we will now have a 7:15 PM session and we will offer a Saturday at 10 AM session starting February 24! Come join us! Sign up on the app HERE! Also, don't forget you can always find FREE recipes, workouts, inspiration, and videos on our website and app! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Hey Valentine! 3 Tips to LOVE Your Body MORE this month!

Good Morning beautiful friends! 

Wow, it's been a great week with such positive energy in the studio! To all our ladies doing the TransFIVE No Sugar Challenge, we are SO proud of you! You're almost done! Remember to take it one hour, one day at a time! Stay focused! YOU CAN FINISH STRONG! And... if you haven't done as well as you would have liked this week- SHAKE it OFF! Today is the DAY! You can always begin again. The time is NOW! 

Can you believe it's February?! January was like a "trial" month so let's say your 2018 starts TODAY! February is a month that can be focused on candy and sugary sweets for Valentine's Day! But, Valentine's Day is the perfect holiday to take extra time to show  others how you love them and a time to take a moment to LOVE the body you have been given!  Let's take some extra time to love our bodies, these beautiful gifts, in honor of Valentine's Day!

Take just a moment to dwell on this truth:

"You are altogether beautiful my love; there is no flaw in you." Song of Solomon 4:7

The truth above is the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take a few minutes today to write down things you love about the way God made you. Now, go share this verse with a friend or family member! Encourage your sweet friends today in their own beauty, inside and out.

Valentines Day is the day of love! Let's be intentional about spreading love, encouragement, and blessings as much as we can.

Now we know many of you will be spending Valentine's Day with your families so we wanted to share a few of our favorite healthier Valentine's Day recipes with you all! We guarantee these will satisfy your sweet tooth just as well as that box of Russell Stover- but without compromising your nutrition goals! These are treats (in moderation) you can feel good about because they will not only make your taste buds happy but make your body happy as well. 

First, here are our Top 3 Ways to Love the Body you have been gifted this Valentines Day! 

1. Rest- Take the time to rest. Our bodies need rest! Take the time to sit and be still. Add in your quiet time to your day. Allow your mind time to rest, renew, and be refreshed. Lack of sleep can throw these processes off balance, and can to overeating. Getting enough sleep,  seven to eight hours per night for adults is important for replenishing the body’s energy stores.  So please relax, refresh, and renew! Rest is critical for living transformed!

2. Exercise- Add in exercise to your week! Your body and mind will feel renewed and alive when you honor it through a workout! View your time exercising as a form of worship! 

3. Nutrition- Take the time to meal plan and prepare for your nutrition!  Sit down and make a basic plan, so that you can hold yourself accountable and have an organized nutrition plan! If you are craving chocolate, here is a great recipe from our TransFIVE Meal Plan that will help fix that craving without added sugar! Try these healthy deserts after TransFIVE!

Chocolate Heaven Smoothie

Makes one serving

• ½ cup crushed ice
• 1 cup unsweetened almond or coconut milk
• 1 small frozen ripe banana
• 1 serving Chocolate protein powder (Vega)
• ¼ of an avocado
• 1 tablespoon unsweetened cocoa (I like Hershey’s Special Dark- 100% cacao)
• 1 teaspoon of cinnamon
• 1 teaspoon chia seeds
• **1 teaspoon honey or a few drops of stevia (optional)
• **can add in 1 tsp vanilla extract 

Pulse ice cubes in blender to crush. Add almond milk, banana, cocoa, and other ingredients and blend until frothy. Serve immediately and enjoy some liquid energy!

The Chia seed helps keep the smoothie dense and satisfying, all while helping to increase your energy and endurance; promote your hydration and electrolyte balance; lower your blood pressure; regulate your blood sugar levels; and support your weight loss by keeping you feeling full longer.

Strawberry LOVE Shortcakes

• Get small mason jars
• Cut strawberries & raspberries, 
• Small pieces of angel food cake 
• Topped with tru Whip & more fruit 
• Could sprinkle with a few mini chocolate chips on top with love 

Ladies, we hope that you take the time to love your body! Your body is a gift and a temple! You are made in His image. Let's finish this week strong and feel accomplished after completing TransFIVE! If you didn't join us for our no sugar challenge this week, it's not too late to join! You can purchase the eBook on our website HERE! Don't forget about our February calendar challenge either! Commit to doing everything with your WHOLE HEART and getting active every day this month! You can do it! 

You can find recipes, workouts, and videos on our website! Use these as a resource for your meal planning and workouts outside of the studio! You can find them under the HEALTHY LIVING TAB! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are You Up For the Challenge?! FREE 5 day No Sugar Challenge Meal Plan to Start February Strong!

"Whatever you do, work at it with all your heart, as working for the Lord, not for men."

Colossians 3:23

We have had an amazing week here at the studio! Thank you for coming to help us celebrate TransFit's birthday! Let's start  February 2018 strong! We have talked about the importance of setting goals and now we want to commit to doing everything with our WHOLE hearts this month! Here's a goal for you...5 days no sugar!  I know you are rolling your eyes right now and think we are crazy... but we believe in you!  How about trying our 5 day NO SUGAR CHALLENGE (TransFIVE) starting Monday (yes...tomorrow)? The TransFit community and all friends will start the TransFIVE Challenge this Monday! Join in the challenge to eliminate sugar and feel your best going into February!  Download the (FREE today), plus be added to the TransFit Facebook group to join other ladies on this journey! We are stronger together!  You will find recipes, meal plans, inspiration, and a 5 day devotion to allow you to complete these 5 days! In honor of our birthday celebration, you can purchase the TransFive eBook for FREE! Let's do this as a TransFit community of strong women and hold each other accountable to having no sugar next week! 

We challenge you to join us for FIVE days of NO sugar! We believe you can do it! We want to remind you to sign up for your sessions in advance and meal prep today! Scheduling your workout in advance allows our trainers to have workouts set up specifically for you and provides you accountability if you sign up at the beginning of the week. 

We also have our February calendar challenge! We hope that you will join us for this challenge. The winner will receive a month of FREE sessions!  In order to win, you must fill out the calendar with your exercise each day and send it to us at the end of the month! Yes you can do it!  

This month we are also offering YOU a special - $180 Love Your Body All Access Pass. This pass will allow you to come to unlimited sessions for the entire month! You can purchase it on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Goal Setting Takeaways that will help you Finish January Strong!

Sweet friends, 

Last Friday, we had an incredible Lunch and Learn where we heard from our TransFit Personal Trainers, our Dietitian- Kaeti Shurling, and Kristy Smith from lululemon. We walked away feeling refreshed and renewed, ready for this new year and ready to conquer our goals and dreams. We wanted to share some of the key takeaways and the delicious salad recipe.

3 Key Things that Can Transform Your Life in 2018:

1. The people you spend time with! 

Are you spending time with people that lift you up, encourage you to be your best? 

2. The books you read! 

Are you reading books that challenge your mind and spirit? Here are a few that we recommend.

3. Encountering the presence of God! 

Are you taking time to be still, rest, and listen? Even a few minutes of calm and stillness can change your day and enhance your mood.

Kristy spoke to us about how to identify our core values, write them down,  and reminded us to come back to those values each day as a reminder of the amazing woman you CAN become! Listen to this beautiful song we played while centering our minds....

Remember ladies, even more important than the dreams and the goals you achieve is the person who you become along the way! The journey to your goals is where the real transformation takes place! These dreams make take a lifetime to achieve but they are worth waiting for and working for! Let's start today by CREATING the future of our dreams! Pray big bold prayers! We are here to help you! 

Transformer Plate at The Pine (Above)

Mix greens, curry vinaigrette

Herb roasted heirloom carrots and cauliflower (Roast veggies on 425 for 25 minute)

Crispy quinoa cake, sweet potato puree, goat cheese, toasted pecans

Curry Vinaigrette

• 1/2 c Rice Wine Vinegar
• 1/2 c Extra Virgin Olive Oil
• 1/2 tbsp curry powder
• 1/2 tbsp honey
• 1/2 tbsp dijon mustard 
• 1 tsp turmeric
• S&P to taste

TransFit Quinoa Cakes

Makes 10-12 cakes

Ingredients:

• 2 ½ cups cooked quinoa
• 4 large eggs, beaten
• 1/2 teaspoon salt
• 1/4 teaspoon lemon pepper
• 2 Tablespoons chopped parsley
• 1/2 small onion, finely chopped
• 2 cloves garlic, finely chopped
• 1 Tablespoon oil, plus more as needed
• **any seasonings you like to add deeper flavor

Directions:

1. Combine the quinoa, eggs, salt, and lemon pepper in a large bowl. Stir in the parsley, onion, and garlic.

2. At this point, you should have a mixture you can easily form into 10 thick patties (use a ¼ cup to form into patties). You want the mixture moist, so the patties aren't dry tasting. However, you want the mixture to hold together when cooking

3. Heat the oil in a large skillet over medium-low heat, add 5 patties, cover, and cook for 7 to 10 minutes until the bottoms are deeply browned. Carefully flip the patties with a spatula and cook the second sides for 5 minutes, or until golden. Remove from the skillet and cool on a large plate while you cook the remaining patties. Add more oil to the skillet if needed between each batch.

A goal that one of our TransFit trainers had last year was to serve the community well. After praying bold prayers and lots of hard work Shelley is in the process of opening a home to help women called HOPE 139! If you want to help Shelley with her ministry in anyway, please reach out to her at shelley@transfitathens.com. 

We hope that you feel inspired. It's never too late to set your goals! You can print off our 2018 goals handout and kickstart this year! Don't forget to send us your January challenge calendar! Remember, the winner wins a package of FREE sessions!! You can email the calendars to us at transfitathens@gmail.com. 

 If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Monday Motivation! 💥

Happy Monday! 

We hope you are ready for another great week- ready to REVIVE your body, mind, and spirit!! We would love to encourage you in the studio this week for sessions and for our Lunch and Learn this Friday at 12:30! Today, we want to inspire you with one of our Holiday Extravaganza top 5 winners- Mary McKillip! Mary is a stunning women inside and outside and we are so proud of her health journey. Read below to hear about Mary's transformation story! 

I never thought Trans Fit would be the right place for me.  I have known Caroline for years but was always reluctant to reach out to her for help.  But after years of trying my own exercise plans and failing with various quick fix diets resulting in the inevitable creep of weight gain, I called Caroline and, well long story short, she changed my life.

Oh it has not been easy.  All of us have our own struggles to overcome in the journey to better health and I am no exception.  For starters, I had to deal with a vicious case of panic attacks that would occur in structured social settings and I quickly learned that the Transfit workout sessions were a huge trigger.  During a particularly crowded Transformer class, I had an awful panic attack that left me feeling dizzy and seriously afraid I was going to collapse on the floor.  I walked out of the class and swore I would never return. 

After making many excuses about not coming back, I opened up to Caroline about the panic attacks and said I just could not be there anymore.  I assumed she would express sympathy and tell me that she understood my decision.  But I will never forget what she said- “I am not giving up on you.  Come back to TransFit and we will get you through it.”  Over the next several months, she took it slow and kept a close eye on me. She made sure I booked the small group classes with only a few people.  She adjusted my workouts so I was not feeling pressured.  She reminded the class to “breathe and smile” but I knew that was mainly directed at me.  A gentle reminder to stay calm and know she was on my side.

Gradually, my anxiety subsided and Caroline started pushing me out of my comfort zone.  We started boxing together which I am surprised to say that I really enjoy! And after much coaxing, she even got me to jump rope!  Now I feel comfortable at TransFit because I know I am supported. It is a place where I can be myself— with all my flaws and insecurities-- I know I am among friends who want to help me become better physically, mentally and spiritually.

Getting through the anxiety now means that I can focus on the whole reason to be here—get healthier! Next up Caroline had to help me get through a mean sugar addiction that manifested itself in a total addiction to Peter Pan peanut butter! With Caroline’s help, I gradually went from peanut butter graham crackers to peanut butter in yogurt to peanut butter on bananas then apples and finally no peanut butter.  It has been 3 months since I have had any!

With the combination of workouts 2-3 times a week and a focus on better nutrition, Transfit has allowed me to reach many of my goals.  I still have work to do, but I am more confident that I can do it.  If I can get through all these hurdles, then I know anyone can make it through their own struggles and reach their goals!  

---

Mary, we are so proud of you! You have encouraged and inspired us all!  Keep motivated- keep striving to reach your goals each hour, giving your best! 

We would love for you to join us THIS FRIDAY for our Lunch and Learn! We will be focusing on goals and dreams. Please sign up for the Lunch and Learn by Thursday at 1 PM. You can sign up on our FREE app under the SPECIAL EVENTS tab! We hope to see you this Friday! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFIt

Congrats to Our Holiday Extravaganza Winners!

After a wonderful holiday season, the 2017 Holiday Extravaganza has finally come to a close! We have been so encouraged by the stories from so many competitors, and we had a blast doing this again with you all! Over 100 people played and over 3/4 of the participants received their money back! That means they kept their weight the same or lost weight over the holidays! WOW- that is hard! Congrats to EVERYONE who played! You should be proud of yourself for being accountable over the holidays! Here are the final results: 

1. Brionne Antwine- 15.36%

2. Angie Sanders- 8.07%

3. Kelly Strickland-6.79%

4. Mary McKillip

5. Kathy Cousart

6. Catherine Warner

7. Kasey Dillard

8. Jennifer Rickard

9. Megan Melton

10. Melynda McCutcheon

We will do a spotlight on our top five winners throughout the month! We encourage you to read these spotlights and draw inspiration from these hard working ladies! We are so blessed by their words and we are so motivated by their transformations!  Our prayer is that the spotlights will light a spark in YOU to give your best this year! Way to go ladies! 

First Place Winner- Brionne Antwine

My name is Brionne, I am married to Jamie, and we have 4 kids, ages 5-12. While trying to balance kids at three different schools who are all playing sports, working part time as a nurse at Piedmont Athens Regional, and keeping up with my husband’s busy work schedule, nutrition and exercise was not the priority it should have been. It was all too easy to pick up a pizza or go though the drive thru between practices. When I stepped on the scale at the beginning of the Holiday Extravaganza, I knew something needed to change! The first step was to end my relationship with Dr. Pepper  The break up wasn’t as hard as I anticipated, and the more water I drank, the more I craved...water! I made it a priority to get in 96oz a day. I started keeping a food journal, and at first submitting daily to Caroline. Talk about accountability! I found ways to incorporate more vegetables in my diet, and spinach has found a permanent place in our fridge. I aimed for a salad a day, and added spinach and fruit smoothies into my morning routine. I found myself sautéing zucchini for lunch, which was a far cry from my ham and cheese sandwiches with a side of Chex Mix! 

The hardest week for me was attempting the “No Added Sugar” challenge. I almost quit before I even started! But I learned so much that week! Turns out that my “healthy” yogurt, wasn’t so healthy after all! It was loaded with sugar! I switched to the Dannon Oikos Triple Zero yogurt, which allows for a flavored yogurt with no added sugar. And I learned that most salad dressings have sugar (I honestly had no clue), but that a little olive oil and red wine vinegar still tastes delicious on my spinach, feta cheese, strawberry, and walnut salads!

I had fallen way out of routine with exercise, so Caroline encouraged me to aim for at least 30 minutes a day. Some days I would walk, some days I would jog, and some days I’d dust off an old workout DVD. Most importantly, I didn’t get discouraged when I missed a day. I planned exercise into my schedule, and my husband was very supportive to give me that “me time.” 

Now, I am looking forward to attending weekly Transformer classes. I love the accountability, and just because the challenge is over, I don't want this journey to end! Seeing results gives me the encouragement to continue! 

Well done to all contestants! We are so incredibly proud of everyone who competed! Remember that the January Jump Start can still be purchased! We would love to have you join us in our journey towards a healthy lifestyle this year! 

Blessings, 

Team TransFit

Release, Reset, Renew in 2018!

Happy Thursday! 

We are off to an amazing start this January and we are excited to see all that this year will hold for YOU! With a new year, it is so important to focus on our goals for the month and upcoming year! We want to challenge each of you to take the time to think about your goals. We all have goals and dreams that we want to accomplish and our TransFit team wants to help you see each goal achieved! It is not too late to purchase a January Jump Start Package to help kick start your January! You can purchase it on the app HERE or on our website HERE! 

 A new year gives you time to start fresh with your goals. Let's not look back at the past at what we should have done or missed out on, but rather look to the present moment and get ready to focus on what we are going to accomplish! Setting goals will allow you to focus on what you want to accomplish- your dreams and your passions. Setting goals and completing action steps will help you to make what seems impossible become possible! In addition to goals, we must focus on accountability. When someone is on your side, keeping you on track with all of your goals, you can transform and achieve! This person should be someone who checks in with you, at least weekly, and is encouraging and motivating you to be your best! 

Please print and fill out this goals sheet below and send us a picture or bring it to the TransFit studio so we can help hold you accountable!

Congrats to all of our Holiday Extravaganza participants! We are so proud of each of you who participated in our challenge. We will be doing final weigh- in's today and will announce the winners this weekend! We hope that you feel inspired and ready to start this new year! We want to say thank you to each of these businesses who donated-

• The Pine
• The National
• Avid Bookshop
• lululemon
• Georgia Skin Cancer and Aesthetic Dermatology
• Epiphany
• Rosilie's Beads
• Andree's
• Fresh Market
• Perfect Portions
• Ginkgo Creations
• Kathy Cousart Fine Art
• Bangs Salon
• Dr. Glenn Alex
• Smoothie King
• Blonde Beauty Bar
• Journey Juice
• Fire and Flavor
• Donna Changs
• Condor Chocolate
• Kasey Shuler
• Zoe's Kitchen

Celebrate each small victory and realize that your health and nutrition is not a diet or a means to an end. This is your new healthy lifestyle!

 If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

What's Happening This Month at TransFit?!

Ladies, 

We are off to a great start for this January! We have loved seeing your smiling faces back in the studio! We wanted to share some important dates and events that are happening this month here at TransFit! 

Holiday Extravaganza Weigh-In's: Weigh Ins are going on now and will end Thursday, January 11. If you participated in our Holiday Extravaganza challenge, come weigh in so that you can get your $20 BACK! There will be prizes for the top 10 winners, so keep working hard this weekend!

January Jump Start Packages: It's not too late to purchase your January Jump Start packages. Kickstart the new year and commit to your health for 2018! You can purchase packages on our website HERE and our our app HERE! 

Middle School Girls: Sessions begin Wednesday, January 10 at 4:30 PM. We would love for your daughter or friend to come join us for our middle school session! These girls learn about the importance of living transformed in body, mind, and spirit while working out with friends! You can sign up on our FREE app HERE! 

Friday TransFit Yoga Sessions: Starting Friday, January 12 and moving forward, the yoga session will be meeting at 9:30 AM on Friday mornings! We hope that you can join us! Click here to sign up!

January Lunch and Learn: Our Lunch and Learn will be January 26! We are excited to team up with Kristy Smith from Lululemon, our dietitian Kaeti Shurling, and your TransFit trainers for a life transforming goal workshop in the studio. We will learn how to create that life vision and achieve your goals and dreams so you can thrive and live your best life!  You can register on our app HERE! We have been inspired to take risks and step out in faith toward new directions and to strive for new life goals. 

Bible Study: Our Live Transformed Bible Study will begin on January 25. Our 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.

We would love to see you at these different events and hope to see you in sessions, too! You can sign up for all events and sessions on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Happy New Year! Commit To Your Health in 2018!

Happy New Year! We are looking forward to an amazing 2018 with you! Let's make the most of every single day we are given, and make the most of every opportunity we have to be healthier in each area of our life! Don't wait another second, realize that you CAN change any aspect of your life that you want to!  How can you commit to your health and reach your goals this year? Accountability is the key to unlocking your success in 2018! Our TransFit Team wants to know you and help you reach your goals!  We want to take this journey with you and we know you can achieve your goals! 

Thinking about the New Year- Are you going to be looking to jump start your body, mind, and spirit for a successful 2018? The TransFit January Jump Start package will provide you a healthy inclusive approach to help you achieve your fitness goals! The January Jump Start packages will get you on the right track to make 2018 the best year yet, body, mind, and spirit! Our January Jump Start package and all other packages  will be offered to you today for 10% OFF! Use the code TFNEWYEAR when you checkout! You can purchase packages on our app AND website!

We want to say that you so much for another incredible year. God has continued to bless TransFit and we have loved watching Him use TransFit as an amazing ministry. You all inspire us each day, and we could not be more grateful to do what we love and serve you! For all of our Holiday Extravaganza participants, weigh-ins will begin on January 2nd and end on January 12! Email us at transfitathens@gmail.com if you have any questions!

Blessings, 

Team TransFit

Who Needs Some Tips on How to Navigate Holiday Parties?! 🙋🏼

Hello sweet friend! 

As we continue into this wonderful season, one of the most challenging things in our health journey can be staying on track when we go to holiday parties. We all know  parties are to enjoy friends, family but also there can be endless amounts of food. People gather and all bring dishes that are so tempting and we often go through a cycle of overeating and then feeling guilt after the party. Friend, let's not so this to yourself this holiday season!  Bring a healthy dish to share and choose wisely! 

Here are a few tips on how to have your best and healthiest holiday season yet.

1. Focus on fellowship with family and friends! You are not there for the food. Yes, there will be a lot of food that only comes once a year but at the end of the day it is exactly that- food. Food was meant to nourish our bodies for service, not tempt us into over-indulgence and lead us to guilt. Go into your party knowing that this party is about fellowship and spending time with the ones you love. 
2. Drink a large glass of water and eat a high-protein snack before the party.Now, you will be satisfied from a healthy snack going into the party and much less likely to reach for empty calories and mindless snacks. I know often people will not eat all day to "save their calories" for the big party or meal, however this leads to over-consumption of foods that are not going to satisfy or fuel you in the long run! Prepare before hand so you can enter and exit this party feeling healthy and nourished. Having victory! 
3. Bring a healthy snack or treat that everyone can enjoy and so you will know you have a healthy option available. Some ideas are: lean meat and cheese trays, fruit and vegetable trays, homemade trail mix or glazed nuts. Below is an easy recipe that you can take that is sure to be a crowd favorite and leave everyone feeling great and not weighed down and guilty! 
4. Keep moving! Stay on track with your fitness goals by continuing to schedule your workouts as usual. Block of these times in your schedule, so you don't skip a workout. When family is town, take walks together! Park further away from stores to get in extra steps! 
5. Begin with the end in mind! Make everyday count! January is only a couple weeks away! Need some extra accountability? We're here for YOU and believe in YOU! The TransFit team wants to see you reach your goals! We want to see you get your $20 back in January at the end of our Holiday Extravaganza! Remember: consistency is key! Remind yourself daily to focus on Jesus the reason for the season. You can't control all of your circumstances, but you can control where you keep your focus-- on Him! 

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Here are some great healthy recipes to take to your next holiday party!

Strawberry Edamame Salad

• 2 cups organic baby spinach
• 1 cup chopped kale
• 1/2 cup chopped strawberries
• 1/3 cup edamame
• Tbsp. goat cheese (or feta or whatever your favorite is!)
• 1/4 cup toasted, chopped pecans

Combine all ingredients together. Drizzle a tablespoon (or two) of your favorite dressing on top. I like a tablespoon of olive oil and balsamic vinegar! Don’t forget to make an extra salad or two for lunches this week!

Fruit Kabobs

Perfect kid friendly healthy snack! Add one marshmallow, strawberry, banana, and grape for the perfect Santa kabob! 

Holiday Grain Bowl 

• 1 cup cooked wild rice
• 1 cup cooked quinoa
• 6 radishes
• 1/2 cup roasted chickpeas
• 1/4 cup roasted pumpkin seeds
• 1/3 cup reduced sugar craisins 
• 2 cups salad greens of choice
• 1 shallot sliced
• Fresh basil
• Pepper to taste
• 1 tbsp green goddess dressing

First, make sure your rice and quinoa are cooked according to package directions. Slice your radishes and shallots. Arrange all ingredients into two bowls. Garnish with basil and pepper. Drizzle with green goddess dressing. 

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Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experienced all of the great fellowship without overindulging. Parties should be filled with laughter, fun and time spent with the ones that you love. 

Now you may be wondering what to do if you do get off track and have one too many pieces or Christmas candy or dessert. Let it go- it is in the past. Clean the slate! Realize that this health journey you are on is not a diet. No friends, this is a lifestyle and sometimes you will face challenges! We encourage you in these times to remember why you started this lifestyle. Think for a second on all of the positive changes you made this holiday season in compared to your last. Think of how far you have come and all the progress you have made. Now with a renewed mind and spirit prepare to have your best and healthiest day tomorrow and drink plenty of water and green tea to help purify your body so you can feel your best! 

You can do this sweet friend! We are praying for you and can't wait to hear all the success that you all have and how God blesses your holiday season! 

Blessings, 

Team TransFit

Let's Finish This Year Strong! Check out our December Client Spotlight- Fran Hahn

Happy Friday, sweet friend! 

It has been such an awesome week in the studio as we start this month! This week we challenged each of you to try the TransFIVE sugar challenge. If you didn't get to try the challenge this week, challenge yourself to complete it next week! It's never too late to start! 

Today we want to introduce you to one of our clients, Fran Hahn who has taken on our challenges and seen transformation, as a result! Fran inspires each one of us at TransFit when she walks into the studio with her bright smile! She makes the best smoothies and always encourages US by sharing her favorite healthy snacks and recipes! Another quality we love about our friend, Fran, is her commitment to whole body health, not just exercise! 

The week after Christmas in 1983, I got lost from my group of Auburn friends at a conference with about 20,000 other college students, and sat next to this hot, redheaded guy. One of the first things I said to him was: “If we got married, we would have all redheaded kids!” We did and we do! I have four redheaded kids, three daughters and a son, two sons-in-law (not redheaded), and a sweet granddaughter (not a redhead either).

Paul and I have moved twelve times in our thirty-one years of marriage. We are so happy to have landed in Athens in the summer of 2016. Although I am a Tiger in a Dawg world, this is for sure one of my favorite places we have called home.

My good friend, Laura Wilfong, brought me to TransFit about a year ago, and I have loved coming ever since. Working out here is consistently one of my weekly highlights.

Believe it or not, I was the 1981 Alabama state high school champion in the two-mile run. And since then, I have tried it all when it comes to fitness: from Jane Fonda’s aerobics tapes in the 80’s, to long distance running and swimming in the 90’s, to track workouts with the family in the 00’s, to CrossFit and hot yoga this decade. I have pretty much tried it all! As I grew a bit older, I fell into an ugly spin cycle of working out hard, getting injured, resting a little, then diving back in, only to get injured again. And I have tried every wacky diet plan known to mankind.

So, coming here to TransFit has brought some much-needed consistency, balance and challenge in my approaches to food and exercise. TransFit incorporates exercises which don’t kill my body, but strengthen it. And, I am encouraged to stay on course with my diet.  

My big challenge at this point in my journey is in being consumed with how I look. I want a 25-year-old body at 55. And that just isn’t going to happen, no matter how hard I work or obsess. I am learning how to lean into Jesus and be thankful that I have the privilege to exercise, and to enjoy him as I do. And though it may sound silly, drinking my daily water allotment is always a struggle for me!

Aside from running a few races and just staying in the game at my age, I don’t have any huge fitness achievements. But, Jesus has been good to me; he meets in sweet ways as I work out, and in all parts of my life. I am truly grateful.     

Fran, we are so proud of you! Thank you for sharing your story with us! You are such an inspiration! Ladies, let's finish the TransFIVE challenge STRONG and make this our best and healthiest holiday season, yet! We believe in you and know that you can do it. If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit