🎉SURPRISE! A Special Back to School Gift just for You! 🎁
Sweet friend,
What an awesome start to August this week in the studio! We are so excited you are getting active this August! Let's reset, recharge, and stay focused to make August our best month, yet! It’s time to COMMIT to your goals!
A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are also ready to get back into our routine of healthy lunches and dinners! Just the thought of planning out meals might seem overwhelming to you. That’s why we’re going to help you jump back into this school year one step ahead!
TransFit Nutrition Consultants, Katie Woodall and Kaeti Shurling, are sharing a week meal plan with you along with tips and tricks to get your family back into a healthy routine! Your meals and workouts are already planned out for you and your family to give you the kick-start you need to get back on track! This meal plan has a week’s worth of family-friendly meals with recipes that are laid out for you to help make this transition back to school a smooth one! Download the meal plan and recipes below and check out the “Back to School Tips and Tricks!”
Recipes the Whole Family will Love!
Get excited! These recipes will be a hit for your whole family - leaving every plate empty! With busy schedules during the week, set time aside to meal prep on a day that works for you- possibly over the weekend! Meal prepping will help you feel more organized and less rushed when it comes to making meals for your family. Download these tasty recipes and start your meal prepping today!
Lunch Box Essentials
In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day!
Protein
The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butters (great for dipping, too), beans, hummus or hard-boiled eggs.
Whole grains
Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!
Colorful fruits and vegetables
This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!
Sweet and salty snacks
Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.
Hydration
Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars.
Back to School Tips and Tricks
TransFit RD Kaeti Shurling has some awesome tips and tricks to help your family get back in the routine of eating healthy! It’s important to get your kids involved in the process of choosing and making healthy recipes to keep them intrigued and excited! Check out the tips and tricks below to incorporate into your meal prepping!
Commit this August!
As our summer schedules come to an end and the school year begins, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in August is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a FREE session!
Tasty Turkey Burger
Ingredients
2 lbs ground lean turkey
3/4 teaspoon salt
1/2 teaspoon cracked black pepper
4 teaspoons Worcestershire sauce
1 teaspoon garlic powder
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
4 teaspoons Dijon mustard
2/3 cup ricotta cheese (or less)
Directions
Mix all ingredients together with hands.
Form into patties of desired size and thickness. If you keep them fairly thick, they will be moister.
Place into lightly greased, non stick skillet (I like using my cast iron skillet)on medium high. Cook without moving until bottom side is dark brown and crusted - appx 4-5 minutes.
Turn over, then reduce heat to medium and cook 8-10 minutes longer or until center is no longer pink and juices run clear.
I serve on whole wheat buns(swap out a bun for lettuce for a healthier alternative) with mayo (or greek yogurt), more Dijon, a slice of pepper jack cheese, lettuce and tomato. Yum!
estimated 275 cal (without the bun) & serves 6
We hope you enjoy this meal plan and recipes! We are excited to help you kick-start August with these recipes to help you COMMIT to your nutrition goals! Take a picture when you try these awesome recipes and send them to transfitathens@gmail.com!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
🙌🏼Let's COMMIT this August!
Sweet friend,
Wow, we can hardly believe August is here! This month let’s COMMIT--in all that we do! Whether it is exercise, nutrition, or your spiritual journey, we want to help you COMMIT to your goals and dreams this month! We can’t wait to encourage you in the studio to live transformed!
SALE!!! It is the last month to purchase the ALL-ACCESS PASS for only $175! We want to see you in the studio as much as we can! Purchase this pass now to help you COMMIT this August!
Commit this August!
Here is a great acronym to help you be inspired this month!
C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7
Remember this truth from scripture and be bold and CONFIDENT because YOU have been specifically created in God's image for something amazing. Walk in the light of confidence today.
O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28
We were not called to an easy life, but blessed are we who give our best with what we have! Every detail, even the mundane tasks of laundry and cleaning can bring glory to God! Exercising and eating well some days will not be easy, but your body is capable of more than you can dream of and by treating your body well you're honoring God.
M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23
Let's be ALL IN this month! Even the days you don't feel like it, just show up, give yourself grace, and give your best surrendering every ounce of yourself- heart, mind, body, spirit to His loving hands. A smaller dress size or a weekend party can be temporary motivation, but the ultimate prize- living fully for Christ- is the true motivation. Start today and let's encourage each other.
M- MINDFULNESS- "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7
When we shift our thoughts to thanksgiving, our attitude shifts and our hearts soften. Turn your grumbling into gratitude and be HERE! Be present and be thankful for the blessings that you have! Daily or hourly, repeat this truth and believe that all things are possible when we present our request to Him.
I- INTENTIONAL- "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3
"Whatever you do", let these words speak to your heart! Surrender and submit yourself daily to Him first and He will guide you. What YOU focus on grows- be intentional with your time, your thoughts, your goals, and your dreams. Schedule your exercise, meals, quiet time intentionally this month!
T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2
Remember beautiful friend that comparison is the thief of joy. Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are! Believe it and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you.
Commitment is an ACT, not a word! You can determine the person you want to be! Take action each minute this August! Commit to being all in TODAY!
Commit this August!
As our summer schedules come to an end and the school year begins, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in August is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a FREE session!
July Push-Up Challenge WINNER!!
Huge shout out to HANNAH COOPER for winning our July push-up challenge! We are so proud of you Hannah! Way to live transformed! Start your August challenge today and stay COMMITTED for a chance to be our August challenge winner!
Antioxidant Super Salad
Ingredients
3 cups arugula
3 cups baby spinach
1 1/2 tablespoons fresh lemon juice
1/2 teaspoon Dijon mustard
1/2 teaspoon honey
1/2 teaspoon freshly ground black pepper
1 small garlic clove, minced (optional)
1 tablespoon balsamic vinegar
2 tablespoons extra-virgin olive oil
1 cup pitted halved fresh cherries
1 ounce shaved Parmesan
1/4 cup chopped dry-roasted pistachios
Preparation:
Combine arugula, spinach in a large bowl.
Combine juice, mustard, honey, salt, black pepper, and garlic in a medium bowl, stirring with a whisk.
Gradually drizzle in olive oil & vinegar stirring constantly with a whisk. Drizzle dressing over salad, and toss gently to coat.
Arrange 1 1/2 cups salad on each of 4 salad plates. Top each serving with 1/4 cup cherries, 1 tablespoon cheese, and 1 tablespoon nuts.
Start August strong and COMMIT! We would love to meet with you 1-1 to help you stay committed to reach your goals! Let’s make everyday count!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
🚨New Kids Couch to 5k Training Program 🏃🏼♀️
Sweet friend,
Are you looking for a way to keep your family active? Well, we have the perfect plan for you! Download the Kids Couch to 5k Program Training Program below to get your child ready to run! This program is designed to gradually build up endurance through 10 week stages until your child is ready to run a 5k! The program includes a 10 week running plan, home strength workouts, yummy school lunch recipes, healthy snack ideas and inspiration to keep your child motivated! We love adding in active games like a scavenger hunts, capture the flag, or dodge ball! Start the NEW KIDS COUCH TO 5K TRAINING PROGRAM with your kids for some fun family bonding, and you may even spark a passion for for running on the way! Even though this program is designed for kids, exercising together is a great way to spend quality family time and this program can be used by anyone in the family - at any age!
TransFit Running
TransFit offers customized running plans for people of all ages and levels- we love walkers too!!! Come meet with Lisa Patton, our certified running coach, to create a personalized running program for you!
AthHalf 2019 Training Plan
Start training for the AthHalf 2019 with our AthHalf training plan! This is a 12 week plan with a detailed calendar filled with different runs and workouts to get you ready for the big race. Download the plan below and start training today!
“Let us run with endurance, the race God has set before us.”
No-Bake Cookie Dough Bites
Minutes to Prepare: 15
Makes 20-25 balls.
Ingredients:
1 cup gluten free oatmeal or whole oats (Put in the blender 1st)
1/2 cup peanut butter (or any nut butter)
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1 tsp vanilla
1/2 cup of chocolate chips
Preparation: Stir all ingredients together in a medium until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. Store in an airtight container and keep refrigerated for up to 1 week.
Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count and finish summer strong!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
💥New HIIT Workout and JennySue Makeup Tips
Sweet friend,
We are so proud of your transformation this summer! Change doesn’t come without challenge and we are proud of you for challenging yourself! Transformation is a process that happens over time with commitment and action. Keep up all your hard work and dedication as we enter the school year! Try this awesome new HIIT workout to finish summer strong and keep your transformation going!
Big shout out to JennySue Makeup for coming into the studio and trying our new HIIT workout! We had so much fun working out with her! Check out the HIIT workout and JennySue Makeup tips below for a quick and easy makeup routine to keep your glow all day!
Quick and Easy JennySue Makeup
Thayers Natural Rose Petal Facial Mist or Mario Badescu Rose WaterFacial Spray
Your favorite mascara
Makeup Brushes
Your favorite lipstick or lipgloss
Glutes and Ab HIIT Workout
20 reps, Repeat 4x - Stretch when done!
Warm up
Knee Hugs
Drop Squats
Plank Shoulder Taps
Curtsy Lunge to squat
Plank leg lifts
July Push-Up Challenge
Don’t forget about our July Push-up Challenge! Add this push-up challenge into your daily routine and tone those arms! Bring in your completed push-up calendar at the end of July and receive a prize!
Summer Transformation Challenge
We are in the last week of the summer transformation challenge! Finish strong! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!
Dark Chocolate and Raspberry Smoothie
Ingredients:
1 cup unsweetened almond or coconut milk
1 cup of fresh or frozen raspberries
1 serving of chocolate protein powder
1 tbsp. dark chocolate Cacao nibs (or 1 tsp. chocolate unsweetened cocoa)
1 tbsp. honey or 2 drops stevia
1/2 cup crushed ice
Blend until smooth and enjoy!
Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count and finish summer strong!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
🍽 Nutrition to Heal Your Body
Sweet friend,
Amazing work in the studio this week!! Let's continue to live transformed! Good nutrition is essential to a strong immune system, which offers protection from illness such as the flu and other health problems including arthritis, allergies, abnormal cell development, and cancers. You can help protect yourself against infection and boost your immunity by including these nutrients in your meal plan today! The summer transformation challenge has a full meal plan with recipes to go along with each meal. Add these yummy recipes into your weekly meal plan and watch your nutrition transform! Download the meal plan calendar and recipes below!
Summer Transformation Challenge
Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!
We are now reading through the book of Philippians! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!
Micro Greens SuperFood Salad
Ingredients:
Salad
1 Pear (sliced thin)
4 oz mixed micro greens (Farmers Market or "Organic Girl" brand)
1/8 cup Chopped pistachios
1 oz Parmesan cheese
Dressing
1/4 cup Olive Oil
2 Tbsp Apple cider vinegar
1 tsp Dijon mustard
1 tsp lemon juice
Preparation:
Combine micro greens, pistachios, parmesan, and pears.
Mix together dressing ingredients then drizzle over salad.
Toss and enjoy!
Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
8 New Yoga Poses to Build Bone Strength💪
Sweet friend,
We’ve had such an incredible week so far in the studio with you! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio with you focusing on recovery and allowing our minds to renew. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know yoga can play a major role in increasing bone density? Check out the new bone building poses for you to incorporate into your daily workout below!
Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!
Join us for the JULY PUSH-UP CHALLENGE! Send us your completed calendar at the end of the month to win a prize! Get those arms pumping and incorporate this challenge into your daily routine!
Yoga for Osteoporosis
Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density. New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.
Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.
Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose.
Download these yoga poses to help you prevent osteoporosis below! Do these poses daily to increase your balance and coordination to help you gain bone density!
July Push-Up Challenge
Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!
Summer Transformation Challenge
Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!
We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!
Great Greens Smoothie
Ingredients:
1/2 cup Pineapple
2 cups Spinach
1/2 cup Grapes
1/2 cup Orange Juice
1/2 cup of unsweetened almond milk
1/2 frozen Banana
5-6 Ice cubes
Preparation:
Add ingredients in a blender and blend until smooth and creamy.
Serve and enjoy!
July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
🇺🇸 What’s on Your Menu for the 4th of July?
Sweet friend,
Can you believe it is already July?! Wow, this summer is flying by and we are excited to start a new month with you! Our July theme: Dive In! This month we are diving in deeper into everything we do and each day we can remember that by grace we have been saved through faith! Yes! That is when we have full freedom and true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing heroes in prayer as we celebrate this 4th of July!
Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!
This week our session schedule is limited due to the 4th of July! Check the TransFit app for the revised schedule for this week and for great travel workouts you can do anywhere!
Healthy 4th of July Recipes!
Out of ideas for your 4th of July menu? Try these healthy recipes that the whole family will LOVE! These easy recipes are full of nutrition and flavor everyone will love!
Turkey Burgers
Ingredients (serves 6)
2 lbs ground lean turkey
3/4 teaspoon salt
1/2 teaspoon cracked black pepper
4 teaspoons Worcestershire sauce
1 teaspoon garlic powder
1 teaspoon dried thyme
1/2 teaspoon dried rosemary
4 teaspoons Dijon mustard
2/3 cup ricotta cheese (or less)
Preparation (Mix all ingredients together with hands):
Form into patties of desired size and thickness. If you keep them fairly thick, they will be moister.
Place into lightly greased, non stick skillet (I like using my cast iron skillet)on medium high. Cook without moving until bottom side is dark brown and crusted - appx 4-5 minutes.
Turn over, then reduce heat to medium and cook 8-10 minutes longer or until center is no longer pink and juices run clear.
Serve on whole wheat buns, or use lettuce wrap with mayo (or greek yogurt), more Dijon, a thin slice of pepper jack cheese, lettuce and tomato. Yum!
Zucchini Fries
Ingredients:
3 Medium Zucchinis, sliced into sticks
2 large egg whites, beaten
1/2 cup whole wheat breadcrumbs
2 Tbsp grated Parmesan cheese
1 tsp dried basil
1 tsp dried oregano
1/2 tsp garlic powder
marinara sauce
salt and pepper to taste
Preparation:
Preheat oven to 425°. Spray a baking sheet with cooking spray.
In a small bowl, beat egg whites with a fork until fluffy.
Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate-I used a pie tin. Mix well.
Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.
Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through.
Serve warm. Dip in marinara sauce for extra flavor!
Cheesecake-Stuffed Strawberries
Ingredients:
1 cup low fat cream cheese (softened)
1 cup TruWhip
1/4 cup powdered sugar
1 pt. strawberries
Crushed graham crackers
Preparation:
Beat cream cheese, 2 to 3 minute, with mixer.
Add TruWhip and powdered sugar and beat until fluffy.
Slice off top and bottom of strawberry and hollow out.
Transfer mixture to a piping bag and pipe into strawberries.
Garnish with crushed graham crackers and serve.
American Flag Cake
Ingredients:
Cake
1/2 cup unsalted butter (softened)
1 cup granulated sugar
1/2 cup honey
2 large eggs
2 teaspoons vanilla extract
3/4 cup nonfat plain Greek yogurt
1 1/4 cups white whole wheat flour
1 cup all purpose flour
1 teaspoon baking soda
1/2 teaspoon kosher salt
3/4 cup fat free milk
Icing
12 ounces non-fat cream cheese
6 tablespoons unsalted butter
1 1/3 cups powdered sugar
1/4 cup nonfat plain Greek yogurt
1 teaspoon pure vanilla extract
1 cup fresh blueberries
2-3 cups sliced fresh strawberries
Preparation:
Preheat the oven to 325 degrees F.
Mix the butter for 1 minute on medium speed, until it is smooth and creamy. Add the sugar on medium speed and beat until fluffy and light in color. Beat in the honey, eggs, and vanilla until smooth. The mixture may look curdled. Beat in the yogurt on medium-high speed until blended.
In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking soda, and salt. Pour one-third of the flour mixture into the butter mixture. Beat on low speed for 5 seconds, then pour in half of the milk. Beat on low speed for 5 seconds. Repeat with the next third of the flour, then the remaining half of the milk. Add the last third of the flour and beat just until combined and the batter is smooth. Do not overmix.
Spread the cake batter into the prepared pan and bake for 18 to 22 minutes
Place the baked cake on a wire rack and let cool in the pan completely
For the frosting: Mix the cream cheese, butter, powdered sugar, yogurt, and vanilla on medium speed until smooth and combined.
Spread the frosting over the cooled cake. Place blueberries in rows in top left corner to form the “star” portion of the flag. Line the strawberry slices in 5 rows to form the “stripes.”
Refrigerate until ready to serve and enjoy! Yummmm!
July Push-Up Challenge
Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!
Summer Transformation Challenge
Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!
We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!
July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together. Have a wonderful Holiday week!
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
🙌 How Can You Train Your Body to Glorify God?
Sweet friend,
How awesome is it the God gave us these amazing bodies to use to glorify Him?! We are so proud of how you have glorified God in the studio and those of you on vacation with #transfittravel workouts! Way to live transformed!
“Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come” ~1 Timothy 4:7-8
Let’s continue to glorify God with our bodies! Join us for our Food Journal Challenge- a 5 day challenge of logging the foods you eat in My Fitness Pal! Download My Fitness Pal for free to start tracking your food intake today! We are going to start this challenge today for 5 days! We believe in you- let’s finish June stronger together!
How can you train your body to glorify God? Know and believe your WHY!
What’s is your WHY? What really what keeps you motivated to exercise and move your body? Be transformed daily by the renewing of your mind and you will know His will for you! We loved this article and wanted to share it with you as you consider WHY do you exercise and seek to live transformed?
“Exercise for More of God”
5 Reasons to Train Your Body:
Exercise in order to steward the earthly tent God has given you.
God has given us our bodies to use to spread His word. We should take care of our bodies to honor God, for we are His hands and feet on this Earth. We can honor Him through eating healthy foods that nourish our bodies and by exercise!
Exercise in order to serve others.
We can serve others better when our bodies are healthy. We are God’s hands here on earth to serve the needy. We are God’s feet here on earth to travel to those who are in need. We can honor Him through staying healthy so we are at our best when we serve others.
Exercise in order to keep your brain awake and alert.
Exercise is so important to keep our brains healthy! A simple walk each day can make a huge difference in the long run for your body and brain. By keeping our brains health and alert, we are able to spread the Word of God better! God gave us our precious brains and we are to take care of them so we can use them to spread His word!
Exercise in order to share about about who God is.
We can meet people through exercise who we can build relationships with. Spark spiritual conversations in these relationships to spread God’s word. Use exercise as a door to inviting someone to bible study or simply to coffee. God placed these relationships in your life for a reason and we are called to take advantage of that!
Exercise in order to delight yourself in God.
Some days we may not have the motivation to exercise. However, if we shift our focus to thanking God for the amazing body He gave each of us, we can find motivation to take care of our bodies for Him. God is our motivation to exercise, #livetransformed for Him!
Thank you Stacey Reaoch for these amazing steps to help us glorify the Lord with our bodies! Check out the rest of her article “Exercise for More of God” HERE!
Food Journal Challenge
How are your nutrition habits? Join us for our food journal challenge to find out! For one week, track every food you eat. My Fitness Pal calculates how many calories you are consuming along with the protein, fat, and carbohydrate break down of your foods. My Fitnesss Pal also allows you to set goals for yourself which then determines the number of calories you should consume daily in order to reach that goal. Being aware of the nutritional content of the foods you are eating can help you make better nutrition decisions! Download My Fitness Pal below to start tracking your daily food intake!
Summer Transformation Challenge
Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!
We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and start our challenge today! We look forward to supporting you through the eight week transformation!
June Squat Challenge
Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress! Let’s finish June strong!
Strawberry and Avocado Spinach Salad
Ingredients:
3 cups baby spinach
1 tablespoon finely chopped red onion
½ cup sliced strawberries
2 tablespoons vinaigrette (Annie's Light Raspberry Vinaigrette goes well)
¼ of a medium avocado (diced)
2 tablespoons toasted walnut pieces
Preparation:
Combine spinach, onion, and strawberries.
Drizzle with vinaigrette and toss salad.
Top with avocado and walnuts.
Enjoy!
We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to reset and renew your summer goals! Let’s make today count!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
🌟Amazing Client Spotlight!
Sweet friend,
We are so excited to support and encourage you this week! We are so proud of all your hard work in the studio! Today we are thrilled for you to meet an amazing woman who has truly been a light in the studio — our June client spotlight is Caroline Doherty! Her contagious smile and energy during sessions is motivating to women around her as she demonstrates living transformed!
“TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot. I have really learned to be grateful for my body.”
Client Spotlight: Caroline Doherty!
“I have been active my whole life as I have always been an athlete and played tennis at the collegiate level. That being said, I have not really had a choice but to workout on a regular schedule. When I got to college and was living on my own, I started learning about nutrition because although I was working out harder than ever while beginning my college athletics career, I did not look or feel the way I wanted to. My sophomore year I made a lot of changes to my diet and was only eating foods to fuel my body. It took a while to notice changes but after some time I was feeling more energized and confident and my performance on the tennis court was far better than it had ever been. I have honestly found that working out and eating right is just as important for my mental health as it is for my physical health and I feel the best about myself when I am living a healthy lifestyle. It is hard not to struggle with body image as a female in general but even more so as a college student and an athlete. When I came home for Christmas break this past year, my stepmom invited me to come to a class with her at TransFit and I fell in love with it and went almost every day for the entire break and do the same thing every time I come home! I have also started implementing the same workout structure when I am not in Athens. It allowed me to take my fitness to the next level and a lot of it is because of the change in mindset.”
Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!
“TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot and I have really learned to be grateful for my body. I have always been competitive and I love to challenge myself and have found that the most rewarding workouts are the ones that I didn't want to go to but went and pushed through anyways. Now that I have graduated from college and am starting a new job, I am excited to continue to work on my health and fitness for myself and not just for a sport. My next goal is to run the St. Jude Half Marathon in December!”
Action shot of Caroline playing collegiate tennis for Rhodes College!
Summer Transformation HIIT Workout
How is YOUR summer transformation going? Add this HIIT workout to your weekly routine for a great sweat! Check out the TransFit app for more workouts or click HERE for more great workout videos!
5 HIIT exercises to fire up your metabolism and transform your body!
Summer Transformation Challenge
Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!
lululemon
Our in-studio lululemon items can now be found on our website! Get a great workout in the studio while looking great in these cute lululemon clothes! Click HERE to see what amazing lululemon products we are selling!
June Squat Challenge
Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge belowto help keep track of your progress! Let’s finish June strong!
Fire & Flavor Chicken Kabobs
Prep Time: 25 minutes
Cook Time: 12 minutes
Yields: 4 servings
Cucumber Salad:
¼ cup apple cider or rice wine vinegar
2 tablespoons olive oil
2 teaspoons sugar
1 teaspoon kosher salt
1 long, English cucumber
2 tablespoons fresh chives, finely chopped
Chicken:
2 pounds chicken breasts
2 teaspoons Fire & Flavor Chicken Rub
1 tablespoon olive oil
1 medium zucchini, cut into ½-inch rounds
1 red bell pepper, but into 2-inch pieces
Lemon wedges and Avocado Cream (recipe below) for serving
Instructions:
In a large bowl, combine vinegar, olive oil, sugar, and salt; season with freshly ground black pepper and set aside. Slice cucumbers into 1/8-inch rounds and place in vinegar mixture along with chives; toss to combine. Cover and refrigerate while you prepare chicken.
Cut chicken into 2 - inch pieces and place in a large bowl; toss with Chicken Rub and olive oil. Thread chicken, zucchini, and peppers onto metal skewers, alternating chicken with vegetables.
Preheat grill or grill pan to medium-high heat. Grill chicken until lightly charred and cooked through, about 10-12 minutes total. Serve with Cucumber salad, avocado cream, and fresh lemon wedges.
Avocado Cream: Using a food processor or blender, puree 1 avocado, ¼ cup sour cream, ¼ cup lemon juice, and salt to taste until smooth.
Thanks Fire and Flavor for this awesome recipe! Click HERE for more great recipes!
We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
🏃🏼♀️Protein On-the-Go!
Sweet friend,
We are so proud of all your hard work in the studio! You are starting summer off strong! Are you fueling your body with the best foods before and after your workouts? Your nutrition is vital in your transformation. Protein is so important to consume, especially after your workout! Protein helps rebuild muscle and can aid in weight loss. Check out some of the best protein-filled foods below along with great protein alternatives while on-the-go!
Don’t forget about our summer transformation challenge and June squat challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!
High Protein Foods and Protein Bars
The amount of protein you consume plays a huge rule in your transformation process! Some great protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods. A great alternative for protein when you are on the go are protein bars. Check out RD Katie Shrurling’s top three favorite protein bars!
RX Bar
12 grams of protein
15 grams of sugar (from dates) and 0 grams of added sugars
5 grams of fiber
9 grams of fat, 0 grams of trans-fat
2. KIND Protein Bars
12 grams of protein from soy protein
8 grams of sugar (6 grams added)
5 grams of fiber
18 grams of fat, 0 grams of trans-fat
3. Zing Bars
10 grams of protein from peanut flour and soy protein
9 grams of sugar
7 grams of fiber
10 grams of fat, 0 grams of trans-fat
Summer Transformation Challenge
Don’t forget about our eight week challenge! We are so excited to help you transform this summer body, mind, and spirit! Download the challenge below and check out our TransFit app for the transformation challenge workouts!
Summer Transformation: Shoulder Workout
Let’s Light a Fire in June!
Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!
We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
💪Are You Ready For Our Summer Challenge?
Sweet friend,
We just started our eight-week summer transformation challenge and would LOVE for you to join us! Are you feeling stuck or in a rut with certain areas of your life? The summer challenge will give you the tools you need to fully transform this summer - body, mind, and spirit! From daily bible studies to new workouts and summer meal plans - we have you covered! We are so thrilled to encourage you as you begin the challenge and we are excited to see you in the studio!
CHECK THE TRANSFITAPP FOR UPDATED SUMMER SCHEDULE.
JOIN US FOR 4:30 AFTERNOON SESSIONS THIS SUMMER!
Invite a friend or family member to do the summer transformation challenge with you! Let’s “LIVE TRANSFORMED” together!
Summer Transformation Challenge
Jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine! Challenge yourself and make this plan something you do daily! Download the summer transformation challenge below!
Summer Transformation Challenge: Glute Workout
The summer transformation challenge has six workouts for you - we challenge you to do one workout a day! Here is an awesome glute transformer workout for you to try! Download our other summer transformation workouts on our Transfit app or find them in the summer transformation plan!
Let’s Light a Fire in June!
Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!
Also, join us on Wednesday, June 5th at 6:30 pm for The Big Run 5k on Global Running Day!
Fleet Feet Athens is hosting a 5k at Sandy Creek Park to celebrate Global Running Day. Participation in the race is just $10 and participants must register. Finisher medals are available to the first 250 registered participants. The Big Run 5k on Global Running Day is an official 5k with an emphasis on FUN& community!
Watermelon Caprese Salad
Ingredients:
4 slices of Watermelon
6-8 Baby tomatoes
Handful of fresh Basil
4 slices of fresh Mozzarella
1 tablespoon Olive oil
1 tablespoon Balsamic
Instructions:
Chop baby tomatoes and basil leaves
Alternate layering watermelon slices and mozzarella slices
Add baby tomatoes and basil for added garnish
Drizzle olive oil and balsamic over watermelon, mozzarella, baby tomatoes, and basil
Serve and enjoy!
We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
☀️Your Summer Transformation Starts Now!
Sweet friend,
We are so thankful for you and for sweet summertime! Are you ready to transform your body, mind, and spirit this summer? We are ready to help you jump-start your summer transformation with a FREE eight week summer transformation challenge! Join us as we take a walk through Galatians, Ephesians, and Philippians while incorporating meal plans and workouts into a weekly routine!
Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!
We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!
Ready, Set, Transform!
We are so excited to help you transform this summer through our eight-week transformation challenge! Download the challenge below and check out our TransFit app for the transformation challenge workouts!
Let’s Light a Fire in June!
Check out our June events! Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!
Yogurt Parfait
Ingredients:
1/2 cup of Granola
1 cup of Greek Vanilla Yogurt
1/4 cup of Raspberries
3-4 Strawberries sliced
1/4 cup of Blueberries
Instructions:
Layer the yogurt, granola, and berries
Serve and enjoy!
We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!
Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
🙌Living Transformed on Vacation
Sweet friend,
We are so proud of all your hard work and dedication in the studio! Finish May strong and continue your transformation progress through summer! We are here to support and encourage you every step of the way! We want you to live transformed on vacation to reach your summer transformation goals! We can't wait for you to check out our summer transformation plan coming soon in our June news - get excited!
Living Transformed on Vacation: Nutrition
Protein is an important component in the process of recovery after a workout. Check out the video below to find out how much protein your body really needs! We love being able to help you gain the nutrition knowledge you need to live transformed!
Need more nutrition advice to help boost your transformation progress? Click HERE to check out our latest blog on nutrition featuring another interview with our own registered dietician Kaeti Shurling!
Family Vacation Workout
We want to see you active on your vacation! Send us pictures of you and your family doing our transformer workouts or tag us @transfitathens on Instagram, adding #summertransformation! Find our transformer workouts on the TransFit app to get started!
May Calendars
Finish May strong! Don’t forget about your May calendars! We can’t wait to see all the hard work you’ve put in during may on your calendar! Bring in your May calendar the next time you come into the studio to be featured on our Instagram for all your hard work and dedication! We are so proud of you!
Summer Meal Prep
Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.
Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!
Mango Salsa
Ingredients (serves 4):
1 mango, peeled and diced
1/2 cup peeled, diced cucumber
1 tablespoon finely chopped jalapeno
1/3 cup diced red onion
2 tablespoon lime juice
1/3 cup roughly chopped cilantro leaves
Salt and pepper
Carrot chips
Celery
Instructions:
Combine and mix the mango, cucumber, jalapeno, red onion, lime juice and cilantro leaves
Season with salt and pepper to taste
Serve with carrot chips and celery and enjoy!
Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
🌿Today Is The Day To Transform Your Nutrition!
Sweet friend,
We are so proud of all your hard work in the studio this week! We want to continue to help you transform body, mind, and spirit this summer! Today is the day to transform your nutrition. Summer is the perfect time to reset your goals and to make a new commitment to your health. Our entire TransFit staff along with Kaeti Shurling, our Registered Dietician (RD), is dedicated to helping women better understand their nutrient intake as well as how to balance carbohydrates, proteins, and fats to reach your goals! We are so excited to encourage and give you some tools to help you along the way!
If your traveling this week or next please see our last blog HERE for an awesome Travel Transformer Workout and a new Super Greens Salad recipe to start summer strong!
Meet Kaeti Shurling RD
What Vegetables are the best?
We took the opportunity to interview Kaeti about some great nutrition questions asked by our clients! Check out the video below to learn about what vegetables are the best for you! Fueling yourself with the most nutrient dense foods is key to a successful nutrition transformation! Subscribe to our youtube channel HERE for more Q & A videos to hear what Kaeti has to say about protein intake and intermittent fasting!
Have questions or need help reaching YOUR nutrition goals? Email transfitathens@gmail.com to begin your nutrition transformation journey with one of our staff!
Tip #1 Eat Your Greens
Below are 7 of the most common greens highest in nutrients. Research teaches us to eat a variety of plants to get the full benefits of vitamins and minerals for a balanced diet.
#2 Be Intentional: Summer Goals
Along with eating your greens, summer is the best time to reset all of your goals! With the school year coming to a close, reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !
#3 Summer Meal Prep
Meal Prep is key in transforming your nutrition. Reach your nutrition goals with a new summer meal plan! Fuel your body with the right nutrients to help you feel your best. Thank you for being a valued client, a FREE 7 day meal plan is ready for you.
Download our summer meal plan, grocery list, and recipes below to begin your transformation! Add meal prep to your “daily action steps” to reach your summer nutrition goals! We are so excited to encourage and support you every step up the way!
“Whether you eat or drink or whatever you do, do it all for the glory of God!”
Chicken and Bok Choy Turmeric Stir Fry
Ingredients (serves 4):
2 tablespoons Extra Virgin Olive Oil
4 Garlic Cloves, chopped
1 pound Skinless and Boneless Chicken Thighs (about 2-3), cut into 1/2 inch slices
2 cups Shiitake Mushrooms, stems removed and sliced
8–12 Baby Bok Choy, ends trimmed
8–10 Green Onions, sliced
3 tablespoons Coconut Aminos
1/2 teaspoon Ground Turmeric
Salt to taste
Instructions:
Combine the coconut aminos and the turmeric in a small bowl and then set aside.
Turn on the heat to high and add the olive oil to the pan.
Once the oil is hot, add the chicken.
Sprinkle about 1/4 teaspoon of salt over the chicken.
Stir-fry the chicken, while tossing occasionally, until it’s cooked, about 5 minutes.
Remove the chicken from the pan.
Then add the garlic to the wok and stir-fry for about 30 seconds.
Next add the bok choy and toss to combine.
Stir-fry the bok choy, while tossing, for about a minute.
Next add the mushrooms, onions and toss.
Add the coconut aminos mixture to the pan and toss to coat the bok choy and mushrooms.
Place the chicken back into the pan and toss.
Add salt to taste.
Serve and enjoy!
Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
🌟Are You Ready to Transform Your Summer?
Sweet friend,
Can you believe school is almost out?! I know I can’t! We are so excited to see your beautiful face and bright spirit in our studio this summer! We are so thankful for such a great school year and look forward to all of the new opportunities to come this summer! You are so special to us and we love being able to help you transform your body, mind, and spirit!
Check out our last blog HERE for inspiring mother-daughter spotlights as we continue to celebrate women!
Summer Goals
Summer is a great time to reset your goals! With the school year coming to a close, come reset your body, mind, and spirit by working on YOUR goals! We are here to encourage and support you every step of the way and can’t wait to see you in the studio! We want you to set one new goal for the summer! Whether that goal is to exercise 5 times a week for 30 minutes, sign up for a 5k, a ½ marathon, or to drink 8 glasses of water a day - write it down, make it real, and tell a friend, family member, or your TransFit family! We would love to support you and your summer goals! Download and print your summer goals sheet HERE !
Staying Active on Vacation!
Vacation is a great time to relax and spend time with your family, but also a great time to continue your summer goals! 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! You can find simple workouts perfect for vacation on our TransFit app under “Workouts to Transform!” You can also watch the full Travel Transformer workout HERE !
“In Your presence there is fullness of joy!”
Super Greens Salad
Ingredients (serves 4):
3 cups baby arugula
3 cups baby spinach
1/4 cup dried cranberries
1/2 cup chopped pecans
1/4 cup Parmesan cheese
One pink lady apple cored and sliced thin
1/ 4 cup EVOO
1 Lemon
2 Tbsp white balsamic
Cracked Pepper
Instructions:
Combine baby arugula and spinach in large bowl
Add cranberries, pecans, parmesan cheese, and apple slices
Squeeze the lemon then add the EVOO and white balsamic for the dressing
Toss salad so all leaves are evenly coated then add cracked pepper
Serve and enjoy!
Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit! Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
💖 You’re in for a Mother's Day Treat!
Sweet friend,
It’s time to celebrate all of our amazing mothers and TransFit women! We hope you have had an encouraging week filled with hope and love! It’s been an incredible week in the studio so far. We are so inspired and encouraged by you all each day! You are so special to us and we are excited to continue to celebrate you the rest of Celebrate Women’s Week! We are doing fun giveaways in our sessions this week— sign up HERE to make sure you don’t miss out!
Don’t forget we are now offering our Monthly All-Access pass for only $175! We want you to come workout with us every day this summer! Come transform and feel your best in body, mind, and spirit!
Check out our last blog HERE for more inspiring mother-daughter spotlights!
We look forward to seeing you all at our FREE Mother-Daughter run/walk this Saturday hosted by TransFit and Lululemon! Bring your mother, daughter, aunt, niece, or friend and join us for a great morning of exercise and giveaways as we celebrate the amazing woman you are! This event is for ALL women!
In honor of Mother’s Day, we are highlighting our incredible TransFit Mother-Daughter duos! We love being able to give encouragement through our amazing Transfit clients!
Cindy, Cynthia, Elizabeth, and Emory
“I’m so thankful that all the women in my family are so health conscious and involved in sports and fitness. However, I’m mostly thankful that we all have all been transformed by Christ’s grace and mercy. All of these passions bind us together and similarly to Transfit as well. I love the ‘family feeling’ at Transfit and I try to make it to TransFit at least two days per week. I love seeing so many mothers and daughters there. I was so impressed one day when a young lady and I were side by side on the bike and she turned to me, asking if I wanted to do some challenge exercises with her on the bike. She was so sweet and taught me new bike workouts. Each and every TransFit workout leaves me more energized both physically and spiritually.” -Cindy
We absolutely LOVE this family full of TransFit ladies!
Cara and Maddie Lacy
“I started working out with Caroline long ago in the early days of TransFit, when it was a small group of hard-working ladies, sweating it out in her basement. From my very first workout, I was immediately drawn to her encouraging, faithful spirit and loved the renewed energy I had after each workout— despite being absolutely exhausted at the same time! Regularly scheduled workouts with Caroline keep me feeling stronger, eating better, and provide more mental clarity. When I read about TransFit girls, I knew I wanted that same uplifting and transformative healthy mindset for my daughters. Maddie was so excited to finally be old enough this year! We are both challenged with some muscle and joint laxity which makes it so incredibly important to keep our bodies strong. Maddie has absolutely loved working out in the studio and thrives in such a supportive and encouraging environment. I love that she has an additional influence in her life delivering the same messages we do about staying healthy and strong. (Somehow, I think she hears Corinn better than she listens to me!) Thank you to Caroline, Katie, Corinn and the entire TransFit team for helping us be the very best version of ourselves. We are forever grateful for your influence in our lives!” -Cara
Katie and Kara Woodall
“Kara and I are stronger together! For us, living transformed is taking action every day towards being our best selves and continually transforming body, mind and spirit! By setting goals, big or small; by choosing to never give up, but instead, choosing to work harder, study more, and practice more. We both try to step out of our comfort zones — making new friends, trying something new like an activity or club, or even new foods and exercises. Though we are both far from perfect, we strive for progress as we live transformed every day… together!” -Katie
“She speaks with wisdom, and faithful instruction is on her tongue.”
Classic Strawberry Smoothie
Ingredients:
8 strawberries (fresh or frozen)
1/2 frozen banana
1/2 cup of greek yogurt
1/2 cup unsweetened vanilla almond milk
4-5 ice cubes (only if fresh strawberries were used)
Granola (optional)
Instructions:
Combine strawberries, banana, greek yogurt, milk, and ice cubes in a blender.
Blend until smooth and creamy.
Add granola on top of the smoothie for an extra taste.
Serve and enjoy!
To celebrate you, we want you to join us at our FREE Mother’s Day run/walk and workout with lululemon this Saturday! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.
You can register on the MindBody app HERE or Transfit app HERE!
Thank you for all that you do by being such an inspiring woman in this community! We are so thankful for you!
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
💗 Celebrate Mother-Daughter Client Spotlights!
Sweet friend,
With Mother’s Day coming up this Sunday, we want to wish a Happy Mother's Day to our wonderful TransFit women!
We are so grateful for you! You are so deserving of celebration on this day! We hope that you feel loved and encouraged today. Use today to spend time with your family, friends, and loved ones rejoicing over the gift of being a woman. You are such a beautiful lady inside and outside!
This week, we invite you to our Celebrate Women's Week! We will be celebrating YOU! Join us for a week full of fun sessions and giveaways! The week will end with a Mother-Daughter community run hosted by TransFit and Lululemon on Saturday, May 11th. Let's make exercise our medicine while celebrating all that we have to be thankful for as women!
In honor of Mother’s Day, we are highlighting our incredible Mother-Daughter TransFit clients! There will be more spotlights to come later this week, so be on the lookout!
Lacy and Adeline Sinkwich
“I started working out at TransFit about 8 years ago. It was during a difficult time in my life when my father was dying from brain cancer. Meeting Caroline and gaining an understanding of how exercise can change not only your body but your mind and spirit as well helped me through a very difficult time. As soon as Adeline was old enough, I encouraged her to use exercise the same way. I wanted her to do it for her mind, body, and spirit. She has embraced the mission of TransFit and understands how it can help her manage anxiety and stress and even help her concentrate on her studies. Adeline has seen the benefits of exercise and has even experienced a difference in how she feels during the school day if she goes to the 5:30 am class, which is something I have never done! We are both so grateful for this place where we can take care of ourselves together and learn and be inspired by so many amazing women!” -Lacy
Rebecca and Annabeth Bishop
“Annabeth and I are so thankful for each other and know that we are better together! God lovingly created us to do great things for Him, but we can only do that by being different from the world and living transformed. Whether ‘living transformed’ means nourishing our bodies with smart food choices, strengthening our muscles with exercise, or renewing our minds by studying God’s word, we are girls that support each other and make the most out of all we’ve been given!” -Rebecca
Joy and Hannah Cooper
“Hannah and I have loved living Transformed with TransFit for so many reasons. Living transformed means that we get to worship our Heavenly Father together when we exercise. We usually come with great attitudes but there are days when we are struggling. More than once we have mouthed ”sorry” to each other while exercising as we renewed our minds to the truth of scripture at TransFit. Thank you, TransFit team, for continually spurring this Mother-Daughter relationship toward Christ-likeness.” -Joy
“We may not be able to change the entire world, but we can change the world of at least one person.”
This is why we live transformed!
Fit for a Miracle 5K
Thank you for all your prayers and support for the Fit for a Miracle 5k! We are so thankful to have had such a great turn out to support ESP! We ended up having at least 400 people run the race and we raised funds for ESP’s new Miracle League Complex! With this new complex comes a variety of opportunities for the amazing people of ESP— people of ALL abilities! We want to give a huge shout out to Java Joy and Joy FM for bringing great coffee and music to the big day! Thank you to our sponsors, volunteers, runners, and walkers for making this day great, we couldn’t have done this race without you!
We just want to thank these amazing sponsors again! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities!
To celebrate you, we want you to join us at our FREE Mother’s Day run and workout with lululemon this Saturday! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.
You can register on the MindBody app HERE or Transfit app HERE!
Thank you for all that you do by being such an incredible woman in this community! We are so thankful for you!
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!
💪 Exercise is Medicine: Get Ready for a Total Transformation!
Sweet friend,
Can you believe May is here? We have been blessed with such lovely weather this week and we are excited for summer! If you are doing our TransFIVE day challenge, we want to encourage you to finish strong! You’re more than halfway there— you can do it!
Don’t forget to turn in your April Arms calendar challenge to win a prize! You can bring it into the studio, text a photo to any of our staff, or email us a photo HERE.
This month, it’s time for a total transformation challenge! The theme for this month is: Exercise is Medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting today!
We are challenging you to keep track of your exercise and nutrition this month using a points system! The calendar above will be used to keep track of your points. Log your points each day and at the end of the month, the person with the most points will win a free month of sessions!
So how does this challenge work? You will keep track of your exercise, nutrition, water intake, and reflection time each day through points. You can gain up a maximum of 5 points each day. Here’s the points breakdown:
1 point for 80+ ounces of water
1 point for 3 servings of vegetables
1 point for 2 servings of fruit
1 point for 30 minutes of exercise
1 point for reflection time.
Log your points for each day on your calendar and at the end of the month, we will total all the points to see who our winners are!
What’s Happening in May
All-Access Pass: This month, get our All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!
Mother Daughter Run/Walk: Join TransFit and lululemon for a mother-daughter community run/walk on Saturday, May 11th at 9 am! See below for more information!
HIIT Cardio: Continue to join us for HIIT cardio classes 5:30 am and 9:30 am on Tuesdays and 9:30 on Thursdays!
lululemon: TransFit is now a strategic partner with lululemon. Come to the studio and check out our merchandise. We will be restocking with new items often, so let us know what items you want to see!
In honor of National Prayer Day tomorrow, we wanted to send you a message from our Director of Spiritual Development and Outreach, Pam Adams!
“On the National Day of Prayer, we are encouraged to give thanks and turn to God in prayer. This year’s theme is Love One Another, taken from John 13:34 “Love one another. Just as I have loved you.”
Please join us in prayer today thanking God for his indescribable gift of Jesus Christ and asking that TransFit be known by our love for others through our generosity and kindness to those in our community in need, which will overflow in many expressions of thanks to God (2 Corinthians 9:12). Please pray that our Fit For a Miracle 5K/Miracle Mile benefitting ESP on Saturday will be a HUGE success and the Miracle League will be a blessing to many for years to come!”
Fit for a Miracle 5K
The 5K is this Saturday, so make sure you register! The deadline to register on active.com is tonight at midnight! Use the code in the photo above for $5 off of your registration fee. Register online HERE!
You can also download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!
We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!
The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.
You can register on the MindBody app HERE or Transfit app HERE!
Here’s a great yoga flow to release glutes and hips in honor of our 5K this weekend! Click the image to download it.
We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!
We can’t wait to live transformed with you this May!
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit
👊 Get Ready! The TransFIVE Day Challenge Starts Tomorrow!
Sweet friend,
We hope you had a wonderful weekend, relaxing and spending time doing what you love! We wanted to remind you to join us in our TransFIVE day challenge, which starts TOMORROW! Your transformation starts tomorrow and we are so excited to take this journey into a healthier lifestyle with you! To help kickstart your transformation, come workout with us! You can schedule sessions on our free app HERE!
This ebook includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! Plus, this year we updated it with our favorite spring recipes!
Download the challenge for free NOW! This incredible deal will not last long!
This week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength.
Our team is doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge this week!
Fit for a Miracle 5K
The 5K is this Saturday, so make sure you register! You can download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!
We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!
The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.
You can register on the MindBody app HERE or Transfit app HERE!
We have exciting news for May!
To help you finish April strong and start a new month, we are offering our monthly All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!
We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!
Check out our website for blogs, inspiration, recipes, workouts, and more!
Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.
Blessings,
Team TransFit