December’s Amazing Client Spotlight…Deborah Ragland⭐️

Hi sweet friends! 

It is not too late to make the most of the month of December! We hope you are trying to get in some type of movement everyday, eating mindfully, and recording it on your December calendar! The Holiday Extravaganza Challenge is still going on, so make every day count.

Christmas is right around the corner, but we did not want to miss the opportunity to shoutout our December Client Spotlight, Deborah Ragland!

Deborah has made changes over the last few years which have lead to an amazing body, mind, and soul transformation! Deborah is a constant light in the TransFit studio and has diligently committed to investing in herself in order to serve the Kingdom and others well—as we are each called to do. She has a bright smile, cheerful spirit and is a quiet leader during her sessions. With a busy schedule and a family, Deborah still makes it a priority to get in two strength training TransFit sessions and at least three runs throughout the week.

How inspiring is that Deborah hadn’t run consistently since college, but yearned to stay active and soon discovered how moving her body reduces her anxiety, helps her feel accomplished, lowers blood pressure, tones, and leads her to feel better over all!?

Commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying on track with her goals results in Deborah’s amazing whole-body transformation! Keep motivated and keep shining your brilliant, bright light, Deborah.

“When I moved to Athens a few years ago, I knew I wanted to find a place I could be inspired and encouraged to stay healthy and active. I came to a track running workout that TransFit offered and I remember hearing for the first time “don’t compare yourself to the person next to you.” “Be present and grateful for the body that YOU have and what it can do.” I remember hearing “this is a way you can worship the Lord-using the body that He gave you.” I remember thinking that those things were the kinds of things I needed to hear! I started coming to the TransFormer sessions and found myself becoming stronger physically, meeting other women who were cheering me on, and being encouraged to make healthy choices.”

“On the days I don’t feel motivated, I know if I can just show up-just get in the studio-the other women there will get me moving. I don’t have to figure any thing else out; I just have to show up!

Some things I’ve incorporated into my every day life include keeping up with my water intake. I’ve found that if I have a water bottle on my bedside table, I can drink it first thing when I wake up to get my day started well. I find I feel better throughout the day when I’m well hydrated and that I sleep better at night when I drink hot chamomile tea before bed.”

“After my kids got in school full time, I knew I needed to start taking care of myself better physically, so I started running. I hadn’t run consistently since college (and never enjoyed it) but I was yearning to get in to something active. Later in life, after signing up for a race, I found it was a great hobby for when I wanted to be by myself OR for when I wanted to spend time with people. Running became an “introvert outlet” for me as well as a social outlet; I loved that it could be both!”

Even though Deborah has never enjoyed cooking, here are a few of her easy, “go-to” options:

• Grapes

• Mixed nuts

• Protein bars

Spinach and Kale Salad

INGREDIENTS

• 1 bag of spinach

• 1 bag of kale

• 1/2 cup of almond slivers

• 1/2 cup of dried cranberries

• 3 tablespoons of balsamic dressing

DIRECTIONS

Add spinach, kale, almond slivers, and dried cranberries to a big bowl. Add balsamic dressing evenly over the top and toss!

Deborah, we are so proud of you!

We encourage each of you to give your best and finish the 2019 year strong! 

TransFit would like to gift you with a FREE Christmas yoga session at 9:15am THIS Saturday, December 21st! Come get your mind right before the week of Christmas! We would love to spend the morning with you🎄

FREE 1 Week Meal Plan

Download our FREE meal plan below - a plan filled with recipes the whole family will love and a grocery list just for you! Transform your nutrition this holiday season with our Winter Meal Plan!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE!

We are excited to see you this week for your transformation! Remember, the December Challenge is to run or walk 1 mile a day! We believe in each of you and know that you can achieve this goal! If you have not started yet, we encourage you to start TODAY! It is never too late to begin!

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

🙌🏼Here’s How to Win Holiday Extravaganza…

Sweet friend,

In the midst of the holiday festivities, it can be easy to fall off track, but when you reach for that second Christmas cookie, REMEMBER that over $2000 is on the line for the Holiday Extravaganza Challenge! Implement these three tips to help you win Holiday Extravaganza:

1. Mindfulness

2. Moderations

3. Movement

It’s as easy as 1, 2, 3! You are already close to two weeks into the challenge and we know you are killing it, so keep up the good work. It will pay off no matter what!

Registered Dietician Kaeti Shurling

Kaeti Shurling MS, RD, LD is the registered dietitian behind KaetiRD, a nutrition counseling practice and Perfect Portions LLC, a healthy, prepared meal service.  Kaeti graduated from the University of Georgia in 2013 with a degree in Dietetics and went on to obtain her Masters of Nutrition Science at the University of Alabama at Birmingham in 2015.  While working in the clinical nutrition field for almost 3 years, her entrepreneurial nature and enthusiasm for proper nutrition education did not fade.  After moving back to Athens in March of 2017 she decided she was ready to help a new population meet their nutrition goals.  Kaeti's nutrition counseling techniques and Perfect Portions work hand-in-hand to help her clients comprehend the reality of good nutrition, but also to act on it by fueling themselves and their families with healthy meals.  Kaeti is fully devoted to helping clients reach health & nutrition goals through small changes and accountability. 

Perfect Portions Recipe Subscription

“I think I may have found a way to bring Perfect Portions back, just in a different light. Think of it as Perfect Portions 2.0!  A few clients and friends have been asking for me to share my favorite recipes. I am always slightly hesitant as I seldom follow a recipe fully.  So, it would require me digging up the recipe, noting my omissions and substitutions and by then it’s just a mess. However, I have finally come up with a system and thought some of you may be interested in my Perfect Portions recipe share subscription.”

~ RD Kaeti Shurling 

For $10 per month you can receive a weekly email which includes:

• Recipes for 3 balanced, nutritious and simple meals

  • 1 fish/seafood dish

  • 1 poultry dish 

  • 1 pork dish

• Links to the recipes. 

  Note: these are not my own recipes.  Some I love as they are, some I tweak a bit.  

• Pre-made grocery list

Things to remember, if you want to optimize your nutrition:

• Stick to the serving size mentioned

• Follow my notes below each recipe for omissions and substitutions

Check out the link below for more information on how to sign up for Perfect Portions Recipe Share to transform your nutrition!

Nutrition Consulting

We would love to meet with you 1-1 to discuss your nutrition goals! Email us at transfitathens@gmail.com to set up a nutrition consultation with one of our registered dieticians today! Your consultation will consist of a body comprehensive evaluation and a 1 week meal plan based on your personal nutritional goals!

FREE 1 Week Meal Plan

Download our FREE meal plan below - a plan filled with recipes the whole family will love and a grocery list just for you! Transform your nutrition this holiday season with our Winter Meal Plan!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

Eggplant Ricotta Bites

Ingredients:

• 1 medium eggplant

• Kosher salt

• All-purpose flour, for dredging

• 2 large eggs

• 3/4 cup breadcrumbs

• 1/4 cup grated parmesan cheese

• 1 tablespoon plus 2 teaspoons extra- virgin olive oil, plus more as needed

• 2 large plum tomatoes, diced

• 2 teaspoons red wine vinegar

• 1 cup ricotta cheese

• Shredded fresh basil, for topping

Preparation:

1. Thinly slice the eggplant into rounds and season with salt. Pour some flour into a shallow dish. Beat the eggs in another dish. In a third dish, mix the breadcrumbs and parmesan. Dredge the eggplant in the flour, then dip in the eggs and coat with the breadcrumb mixture.

2. Heat 1 tablespoon olive oil in a large skillet over medium heat. Working in batches, cook the eggplant until golden, about 2 minutes per side, adding more oil between batches, if necessary. Drain on paper towels and season with salt.

3. Toss the tomatoes with the remaining 2 teaspoons olive oil and the vinegar in a bowl. Spoon some ricotta onto each eggplant slice. Top with the tomato mixture and basil.

Recipe from Food Network

Happy December! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💥Want to Improve Your Posture? Pull Up Progression Inside💪🏼

Sweet friend,

Do you ever find yourself slumping your shoulders? Bad posture can lead to numerous back problems and aches - but we have the solution for you! Practicing pull-ups can help you gain better posture and minimize your risk of back problems. This December, BELIEVE you can achieve your goal of doing a full pull-up! Try out our pull-up progression below to better your posture and back health over the holiday season!

Pull-Ups and Posture

The Pull-Up/Chin-Up progression below is a journey that you may want to work toward a long term goal. A chin-up is when you grab the bar with an underhand grip with your palms facing towards you. A pull-up is when you grab the bar with your palms facing away from you.

The major muscles involved include the large back muscles (your latissimus dorsi and rhomboids), posterior deltoids, and biceps. You’ll also need to engage your core throughout the movement and maintain proper shoulder alignment.

This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner. We recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise.

 If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps.  Remember, you do you! No comparisons! 

Level 1 Pull-Up Workout: Dumbbell Row

1. Bent-over dumbbell rows: 8 reps each arm 

2. Rest for a 2-minute break

3. Set 2

4. Repeat until you hit 3 sets

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell for your next workout.

Level 2 Pull-Up Workout: Inverted Bodyweight Rows

 Bodyweight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle. 

Here’s how to do an inverted bodyweight row:

1. Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with 2 minutes of rest between sets.

2. Clench your glutes and keep your abs tight and body straight throughout the exercise. 

3. Pull your shoulder blades down and back towards each other 

4. Make the muscle movement connection! Focus your mind on PULLING with your arms.

5. Pull until your chest touches the bar (not your neck). Release slowly.

   As soon as you can complete all 3 sets of 8 reps, move on to the next progression.

Level 3 Pull-Up: Isometric Hold exercise 

The Isometric hold exercise is designed to introduce you to hanging from the bar. Simply grip the bar and hang from it with arms fully extended. This will build grip strength and core body tension.  Your goal is to hold for 45- 60 seconds, repeating this for 3 sets. 

Level 4 Pull-Up: Assisted Pull-Up 

To get you even closer to doing a full pull-up, do an assisted pull-up with your foot on a chair or bench, with your knees in a band, or with the help of a partner. Focus on… Your goal is to do 3 sets of 8 reps!

Level 5 Pull-Up: Negative Pull-Ups

There are 2 options for doing negative pull-ups:

1. Hop up on a chair to get above the bar and then lower yourself back down. “In control.”

2. Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL

Goal: 3 sets of 8 reps

Final Goal: A Full Pull-Up

HOW TO DO A PULL UP:

1. Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you.

2. Start from a dead hang.

3. Engage your shoulders, pull them down and back towards each other 

4. Engage your stomach, pull your body until your chest touches the bar.

5. A slight pause, yell out “Yes I can!”

6. Lower yourself all the way back down to a dead hang.

Amazing work! You did it! 

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

December Challenge

Your challenge this month is to run or walk 1 mile a day! BELIEVE you can achieve this goal! Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE! You can do it!

Holiday Spectacular Salad

Ingredients

• 1/4 cup pure maple syrup

• 1 teaspoon cinnamon

• pinch of salt

• 8 cups mixed greens (I used baby kale, spinach, arugula)

• arils from one pomegranate

• 2 cups walnuts

• 1 cup dried cranberries or cherries

• 8 ounces crumbled goat cheese

• 2 grilled grilled or baked chicken breasts chopped or fresh turkey

Balsamic Fig Dressing

• 1/3 cup olive oil

• 1/4 cup balsamic vinegar

• 1 tablespoon fig preserves

• salt and pepper, to taste

Preparation

1. Preheat the oven to 375 degrees F. Line a baking sheet with foil. Toss the walnuts with the maple syrup, cinnamon, and salt. Bake for 15-25 minutes, stirring 2-3 time throughout cooking until the walnuts are toasted and golden. 

2. Add the greens to a large salad bowl. Add the pomegranate arils, chicken and the cranberries. Add the cooled walnuts and gently toss the salad. Add the goat cheese last.

3. To make the dressing, whisk the olive oil, balsamic vinegar, fig preserves and salt until combined. Just before serving, drizzle the dressing over the salad and gently toss. Enjoy!

Happy December! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🎅🏻BELIEVE in December🎄

Sweet friend,

Happy December! Our theme this month is BELIEVE. We want you to believe in yourself and finish 2019 strong and feeling your best! Make everyday count!

These next few weeks, remember your goals and go after them! You are stronger than you think you are, we believe in you! In addition to your nutrition and exercise goal this month-- set one new goal this December: keep your focus on Jesus.  Amidst crazy holiday parties and overwhelming schedules you can stay focused! Breathe in the goodness of His love and grace for you.  You can't control all of your circumstances but you can believe in the God who loves you unconditionally, and you can keep your focus on Him this season!

CYBER MONDAY!

Your last chance to get 20% off any clothing or session packages - up to 3 packages! We want to see you in the studio as much as possible to help you live transformed over the holidays. Use the code “CYBER” to get 20% off your purchase, on our TransFit app and website!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

Renew Your Mind with TransFit Yoga

The holidays can get crazy busy between shopping and traveling to see family and friends. Come reset and renew your mind, breathing in His peace at our TranFit yoga sessions! Join us on Tuesdays at 5:30am, 10:30am, and 6pm and Fridays at 9:30am for a transformational yoga session! Sign up on our TransFit app to reserve your spot today!

December Challenge

Your challenge this month is to run or walk 1 mile a day! BELIEVE you can achieve this goal! Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE! You can do it!

Gingerbread Smoothie

Ingredients:

• 1 cup of almond milk

• ½ frozen banana

• 2 tsp ginger (or fresh ginger)

• 1 cup 0% Greek yogurt

• 1 tbsp ground flax seed

• 1 tsp cinnamon

• 1 tbsp maple syrup

• 1 cup crushed ice

Preparation:

• Combine ingredients into a blender and blend until smooth and creamy! Enjoy!

Happy December! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

How to Stay on Track During Thanksgiving🦃

Sweet friend,

We are so grateful for you! This week provides us with the perfect opportunity to give thanks for all things - especially the opportunity we have to live our healthiest life. Let's not forget to stay on track this holiday season! We have come this far into the year, so lets not let all of our hard work go to waste! We challenge you to do cardio for 30 minutes and nourish your body with vegetables each day this week! You can do it! 

During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert completely, but focus on being mindful with your portions. Moderation is the key! Decide ahead of time which treat you want to have, and then decide which you could give up. For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, and then have a smaller piece or just a few bites of pumpkin pie. Toast some pecans for a healthier treat! Below are 5 Thanksgiving Tips to help you have a healthier and happier Thanksgiving Holiday! 

5 Healthy Holiday Tips

1. Make a list of why you started your fitness journey and read it before going to your party or meal over the holidays! Keep your goals you set at the beginning of the month in mind!

2. It is okay to say "NO" to all the food pushers. You don't have to try everyone's famous recipe or try each of the foods that are sitting out.

3. Portion control is key. Be mindful of how much you are eating of each dish. Everything adds up quicker than you may think.

4. Remember everything in moderation! For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, so that you can have a smaller piece or just a few bites of pumpkin pie.

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

Exclusive Sale!

We want to say "thank you" this week with 20% off all clothing merchandise and sessions! Use the code "BLACKFRIDAY" to receive 20%! Code ends on Black Friday at 11:59pm, get your discounted clothing and sessions while supplies last!

No sessions this Thursday or Friday!

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

Roasted Maple Cinnamon Sweet Potatoes

Ingredients:

• 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes

• 1/4 cup maple syrup, divided

• 1/4 cup extra-virgin olive oil, divided

• 2 teaspoons kosher salt, plus more for seasoning

• 2 teaspoons of cinnamon

• 1 teaspoon freshly ground black pepper, plus more for seasoning

• 4 large shallots, peeled and thinly sliced

• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.

2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper, and 2 teaspoons of cinnamon. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.

3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.

4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

Happy November! Let’s NOURISH our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💙Two Powerful Words that Can Change Your Life🙏

Sweet friend,

The power of the mind is essential when it comes to transforming our health. Positive self talk and believing in yourself are both important for your mental health and can also benefit your physical health. Positivity increases self-confidence and reduces negative emotions that can leave us feeling down. Training our minds to think positively will increase hope, optimism, and joy in every aspect of life.

We want to pray over all of our TransFit family today - Lord, help us to realize that we are made in YOUR image and likeness. You have made us perfectly in Your image, and for that we are so thankful and blessed. Help us to think and speak positively about ourselves and others, to help build Your kingdom up. In your great name we pray, Amen.

Two Powerful Words

A great attitude becomes a great mood. Which becomes a great day. Which becomes a great year. Which becomes a great life. Let us increase our positive thinking and positive self-talk to create that great attitude.

I AM _______.
You fill in the blank 
STRONG
CONFIDENT 
BOLD
LOVED
MINDFUL 
CHERISHED
FEARLESS
FORGIVEN

I am because He is. I am because He lives inside of me. I am because of my Father.
The inheritance has been set aside for me since before I was born. The only requirement is that I believe it. It starts with belief.

And what I believe, I will, then do.
But in order to believe “I am” over me, I have to know who He is. Without His Word as my guide, I may wander.

The Word says “He is”, that is how “I am”-changes everything. It will change me. It will change you.

The battle in my mind is for me to eliminate “I can’t.” And the One who is winning me back is doing so by imparting a new phrase: “I am.”  

Praying Psalm 144
David’s ancient Psalm inspires us to sing from my heart a new song of love for the Lord. 

I Am Because You Are the I AM
You are the I AM
I am because you are
I am your servant
You are my Loving God
You are my Air…I am your breath.

I am your shadow…You are my sunlight
You are my Commander
I am your soldier
I am in a war
You are my Fortress

You are reaching down
I am reaching up
I am trusting you
You are my stronghold

You are our Rain
My son is your thriving plant
My daughters adorn your palace
You are our King.

This is the foundation of true identity and well being.

Family Ab Workout

We love helping our TransFit family live transformed! Try out this fun workout with your family in the comfort of your home! Your goal is to do 15-18 reps of each ab workout!

Superwoman or Superman

30 second Plank

Mountain Climbers

Windshield Wipers

The Holiday Extravanganza is Here!

Let’s get excited about the best challenge of the holiday! With the holidays right around the corner comes a lot of great food and sweet treats. Need accountability over the holidays to eat healthy and exercise? We have just the game for you! Join us for our Holiday Extravaganza to track your weight throughout the holiday season! This is the LAST WEEK of weigh-ins! Come join us in the studio for a great workout and start the Holiday Extravaganza!

Community Ladies Night Out

We are so blessed with all of you amazing women at TransFit and love building relationships with you! Join us on Thursday, November 21st at Board and Brush for a fun night of painting, conversation, and giving to the community! Bring hats, gloves, or scarves to donate to Our Daily Bread homeless shelter to give back to the Athens community. Mark your calendars and sign up through the link below for a great night with out TransFit community!

Meet Our New Trainers!

Say hello to our newest trainers Katie and Erin! Katie and Erin are both students at the University of Georgia with a passion for fitness. They are so excited to get the opportunity to encourage you in our afternoon sessions! Come see them on Tuesday and Thursday afternoons for a great workout!

Kale Apple Salad

Ingredients

• 2 tablespoons olive oil

• 2 teaspoons apple cider vinegar

• 1 teaspoon lemon juice, freshly squeezed

• 6 cups kale, torn, and big ribs removed and discarded

• 1/2 apple, cut into thin, 1" pieces

• 1/3 cup walnuts, chopped and lightly toasted

• 2 tablespoons goat cheese

• 1/4 cup cranberries

Directions

1. In a small jar, combine the olive oil, vinegar and lemon juice. Secure the lid and shake vigorously to combine.

2. Place the kale leaves in a large salad bowl. Pour and massage the olive oil mixture into the leaves with your hands.

3. Throw the apples, walnuts, goat cheese and cranberries on top of the kale and lightly toss to combine.

Happy November! Let’s NOURISH our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🎁It’s Time for the Holiday Extravaganza!🙌🏼

Sweet friend,

Can you believe the holidays are right around the corner?! November is flying by and before we know it, it will be Christmas! We have a fun challenge for you to start off the holiday season - the HOLIDAY EXTRAVAGANZA! Join us for this challenge to keep your nutrition and fitness accountable over the holidays! Check out the rules of the challenge below, we are so excited to start this holiday challenge with you!

The Holiday Extravanganza is Here!

Let’s get excited about the best challenge of the holiday! With the holidays right around the corner comes a lot of great food and sweet treats. Need accountability over the holidays to eat healthy and exercise? We have just the game for you! Join us for our Holiday Extravaganza to track your weight throughout the holiday season! Weigh-ins start THIS WEEK and will continue through next week! Come join us in the studio for a great workout and start the Holiday Extravaganza!

Holiday Extravaganza Kick-off Workout

Get a head start for our Holiday Extravaganza challenge with this awesome chest and ab workout! Easy to do at home, start toning those abs and upper body! Give this workout a try at home and let us know how it went!

Community Ladies Night Out

We are so blessed with all of you amazing women at TransFit and love building relationships with you! Join us on Thursday, November 21st at Board and Brush for a fun night of painting, conversation, and giving to the community! Bring hats, gloves, or scarves to donate to Our Daily Bread homeless shelter to give back to the Athens community. Mark your calendars and sign up through the link below for a great night with out TransFit community!

Lunch and Learn Success

What a blast our November lunch and learn was! Thank you to all the women that joined us last Friday to learn how to optimize the female body! Don’t worry if you missed out - download the lunch and learn notes below and learn from home how to optimize your body to reach peak performance and keep your body healthy for life!

November Calendar Challenge

Our goal this November is to NOURISH our bodies! Your challenge this month is to eat 3 servings of vegetables every day and staying active! Downlaod, complete, and bring in your calendar at the end of November to receive a PRIZE!

Pumpkin Turkey Chili

Ingredients 

• 2 lb. 99% lean ground turkey breast

• 3 15 oz. cans of great northern beans, or kidney beans (mixed is great)

• 1 15 oz. can of pumpkin puree 1 onion

• chopped 3 cloves of garlic

• minced ½ Tbsp Chili powder (or more to taste)

• 1 Tbsp Cumin

• 1 tsp Oregano

• 2 tsp black pepper

• 2-3 cups of low sodium chicken broth

• 1 tsp. olive oil

• Salt to taste

Directions

1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white.

2. Pour the beans, pumpkin, peppers, spices and broth into a large pot or crock pot.

3. Mix in the pot and let simmer or if in crockpot set on LOW for 8 hours or HIGH for 4 hours.

4. Garnish with avocado, greek yogurt, cilantro, and salsa!

5. Nourish your body with the tasty meal and enjoy!

Happy November! Let’s NOURISH our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💙Exciting Events to Nourish Your Body in November🙌🏼

Sweet friend,

Happy November! With a new month beginning, it’s time to refocus our minds to a new goal! Our focus this month is to NOURISH our bodies, minds, and spirits! We can nourish our bodies by eating nutrient-filled food and drinking at least 80 ounces of water, along with staying active. We nourish our minds and spirits by reading scripture daily and reflecting on our goals. Download our November calendar below to keep track of how you can nourish your body during November!

Lunch and Learn this FriYAY!

As we kick off “Nourish November,” come join us this Friday, November 8th from 12-1pm to learn how to transform and nourish your body! Enjoy a nutritious lunch from The Pine and join other women in community as we learn how to optimize the female body’s full potential! You don’t want to miss out, mark your calendar today! Kaeti Shurling, Katie Woodall, Lisa Patton, and Caroline Ward will be teaching on different topics learned at a recent conference on obtaining optimal health, peak performance, mental clarity, and maintaining a strong body for life.

New 5:30am HIIT Session!

We have a new session starting this Friday to kick off your weekend! Join us on Fridays at 5:30am for a HIIT workout to leave you feeling refreshed for the weekend! We can’t wait to encourage you to live transformed bright and early!

The Holiday Extravanganza is Here!

With the holidays right around the corner comes a lot of great food and sweet treats. Need accountability over the holidays to eat healthy and exercise? We have just the game for you! Join us for our Holiday Extravaganza to track your weight throughout the holiday season!

Community Ladies Night Out

We are so blessed with all of you amazing women at TransFit and love building relationships with you! Join us on Thursday, November 21st at Board and Brush for a fun night of painting, conversation, and giving to the community! Bring any canned goods to donate to Our Daily Bread homeless shelter to give back to ur Athens community. Mark your calendars for a great night, we can’t wait to see you there!

TransFit Girls

Our TransFit girls have been working so hard and we are so proud of them! From team relays to neon GLOW workouts, our TransFit girls have learned how to live transformed while having a blast! TransFit girl sessions will continue at 4:30pm through November 20th then start back in January to kick off the new year!

Have You Reached You Goals?

Here at TransFit, we love encouraging you in the studio as you work toward your goals! Our trainers would love to meet with you for a FREE “goals” check-in, whether you have reached your goals or want to make new ones! Email us at transfitathens@gmail.com to set up a time with one of our trainers to talk about your specific goals!

October Challenge Winner

Congratulations to Julie Bayne, our October Challenge winner! Julie completed her October calendar, exercising, staying accountable and stretching for at least 5 minutes every day! We are so proud of you Julie!

November Calendar Challenge

Our goal this November is to NOURISH our bodies! Your challenge this month is to eat 3 servings of vegetables every day and staying active! Downlaod, complete, and bring in your calendar at the end of November to receive a PRIZE!

Chocolate Chip Pumpkin Protein Pancakes

Ingredients

• 2/3 cup homemade pumpkin purée

• 4 tbsp coconut flour (found in the organic section)

• 1/2 tsp baking powder

• 1 tsp cinnamon

• 1 tsp pumpkin spice

• ½ cup chocolate chips, more as desired

• 1 scoop vanilla protein powder

• 1 tsp organic vanilla extract

• 4 organic eggs

• 1 TBSP honey (raw preferred)

Instructions

1. In a bowl combine all ingredients

2. Spray large skillet

3. Pour batter and let cook over medium/low heat

4. Top with pure maple syrup, chopped walnuts, and additional scattered chocolate chips (Serves 4)

Happy November! Let’s NOURISH our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🍎OPTIMIZE Your Nutrition and Finish October Strong!

Sweet friend,

We are so proud of your hard work this month to OPTIMIZE your health! Now it’s time to talk nutrition: are you fueling your body with the best foods to OPTIMIZE your health? Your nutrition is vital in your transformation! Learn all about strengthening your body with nutrition with these 3 videos from our registered dietician, Kaeti Shurling. Let’s finish October strong and meet our nutrient needs! We can’t wait to encouarge you this week - check out our TransFit app so see our new session additions!

Spooky Session Thursday!

With Thursday being Halloween, wear a costume when you come in for a session! Let’s workout with a fun and SPOOKY twist, we can’t wait to see what you wear!

How Can We Support Our Strength Through Nutrition?

Balance is key when it comes to supporting your strength through nutrition. Eating foods that include macro-nutrients and micro-nutrients are important as well as adequate protein and water intake. A balanced, nutrient-filled eating plan with protein, water, omega 3’s, vitamin D, and calcium can help build strength in adult years and into older adulthood! Check out the video below to learn more about how nutrition aids in building strength!

Protein Benefits

As we age, our protein needs can increase! It is vital to make sure you are consuming enough protein to keep our muscles and bones strong. Protein intake also depends on disease-related conditions, with acute and chronic illnesses increasing protein needs. Some protein-filled foods to incorporate into your daily meals are eggs, legumes, lean organic meat, greek yogurt, and nuts - with protein from real food sources being the best to eat! Check out RD Kaeti Shurling’s advice when it comes to protein below!

Are You Drinking Enough Water and Consuming Key Vitamins?

Our bodies are 60% water so when we don’t drink enough water, our bodies become dehydrated and can start to shut down. For active individuals, at least half your body weight in water should be consumed per day! In addition to water intake, calcium and vitamin D are important for bone health. These nutrients are key to keeping our bodies hydrated and our bones strong! Watch the video below to find out another key nutrient to incorporate into your diet!

Congratulations to All of Our AthHalf Runners!

We are so proud of all of our runners who ran the AthHalf this past weekend! What an awesome morning of living transformed and running for the Lord! Thank you to everyone who came out to support our TransFit runners!

Mark Your Calendars for November 8th!

Come join us for our November Lunch and Learn on Friday, November 8th from noon-1pm! Eat a tasty lunch from The Pine and learn all about OPTIMIZING your health through exercise and nutrition!

NEW Live Transformed T-Shirts and Tanks

We love seeing you #livetransformed in and out of the studio! Check out our cute new “Live Transformed” t-shirt and tank and purchase yours today!

5-day No Sugar Meal Plan

OPTIMIZE your nutrition and try out our 5-day no sugar challenge with a 5-day meal plan to help you reach your no sugar goal! With Halloween around the corner, keep away from those sweet treats by reaching for fresh fruit to satisfy your sweet tooth! Download the FREE 5-day meal plan today and start the 5-day no sugar challenge! You can do it!

Let’s #livetransformed and finish October strong! You will feel refreshed and revived with energy after this challenge. Stretch everyday is your October goal! You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

⚡️How To OPTIMIZE Your Race Day🏃🏼‍♀️

Sweet friend,

Can you believe we are reaching the end of October? This month has gone by so fast but we are so proud of how you have OPTIMIZED your health during October! With the AthHalf coming up this weekend, our focus this week is how to OPTIMIZE preparing and running a race. Whether you are a runner or aspire to be one, these running tips, workouts, and stretches will benefit you either way!

Steps to OPTIMIZE Your Race Day

1. Prepare to have fun! Predetermine your focus, mantra, or verse. Have fun while you run, think happy thoughts, and run free!

2. Pace yourself. On race day you may feel excited, with the motivation of the crowd getting your adrenaline flowing! It is ideal to have a negative split during the race, meaning the second half of your race is faster than the first half. Pace your race and finish strong!

3. Know what you’re wearing!  You want to be sure on race day the clothing you wear is something you’ve tried before and ran in.  You don’t want anything new or different rubbing or chaffing you during your run.

   Watch the video below to find out the last 2 steps to help you OPTIMIZE your race day!

Good Luck to Our AthHalf Runners!

We are so proud of our TransFit AthHalf runners! We have loved encouraging you to work hard and reach your running goals here at the studio and can’t wait to cheer you on this weekend! You are strong runners - may the Lord guide your steps and keep your body healthy as you run the race!

Ultimate Runners HIIT Workout

HIIT training is outstanding for your cardiovascular system, benefitting runners by boosting your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate. HIIT workouts also recharge your cells and boost your hormones! This creating more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones! Try out this HIIT workout to increase your oxygen intake and energy to boost your race performance!

5 Benefits of Yoga for Runners

Yoga increases your strength and flexibility while reducing the chance of getting injured through working key muscles used in running!

1. Strength: Yoga helps strengthen your quads, hamstrings, hip flexors, and core muscles which can improve running posture and technique

2. Flexibility: Holding each yoga pose for 30-40 seconds helps loosen your muscles, joints, and ligaments allowing you to run more freely!

3. Breathing Techniques: Yoga helps you focus on your breathing which is also important to do during running. Working on breathing techniques can allow you to increase oxygen intake during those long runs to improve your overall performance!

4. Back Health: The impact of running can take a toll on your back over time. Yoga flows strengthen muscles around your spine, mobilizing the back to decrease risk of injury.

5. Mental Strength: Concentration on your body and clearing your mind with each intricate yoga stretch allows you to build mental strength. Pushing yourself through the discomfort or difficulty of certain moves can carry over into pushing your self mentally and physically during your run!

Download the yoga flow below to improve your overall health and running performance!

NEW Live Transformed T-Shirts and Tanks

We love seeing you #livetransformed in and out of the studio! Check out our cute new “Live Transformed” t-shirt and tank and purchase yours today!

Balsamic Roasted Chicken

Ingredients: Chicken

• 1 whole chicken, 3 ½ to 4 pounds

• ½ teaspoon kosher salt

• 4 carrots, sliced ¾ inch thick (about 2 cups)

• 1 pound small Yukon Gold potatoes, halved

• 1 large onion, quartered

Ingredients: Balsamic Dressing

• 3 tablespoons balsamic vinegar

• 3 tablespoons chicken stock

• 2 tablespoons olive oil

• 1 tablespoon honey

• 1 tablespoon fresh oregano, chopped

• 2 teaspoons fresh rosemary, chopped

Instructions

1. Preheat oven to 500°F. Rinse chicken with water, pat dry, and rub with ½ teaspoon kosher salt. Butterfly chicken by removing the backbone with kitchen scissors and set aside.

2. Place carrots, potatoes, and onion inside a 12-inch cast-iron skillet or glass baking dish (coat with cooking spray if using glass). Lay chicken on top of vegetables, breast side up, tucking wing tips. Combine sauce ingredients and pour over top of chicken.

3. Place skillet on middle rack of oven and roast for 15 minutes. Reduce temperature for 400°F and continue cooking for an additional 15 to 20 minutes or until a meat thermometer registers 165°F in the thickest part of breast. Let meat rest for 15 minutes before cutting.

Let’s #livetransformed and finish October strong! You will feel refreshed and revived with energy after this challenge. Stretch everyday is your October goal! You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

⭐️October Spotlight: TransFit Girls!💕

Sweet friend,

We love being able to teach the next generation how to love and take care of their amazing bodies! Our TransFit girls work hard every Wednesday to prepare their bodies for the awesome journey God has planned for them. We are so excited to celebrate our TransFit Girls this month as our October Spotlight! These girls are so full of life and energy in the studio and our TransFit Team is ever so grateful to pour into their lives. We love getting to inspire them Wednesday’s at 4:30 pm and anywhere, anytime with our TransFit Girls Transformation Online Plan!

TransFit Girls are Stronger Together

Our TransFit girls have been working so hard on Wednesday afternoons, learning best form in strength exercises. Their 10 station Transformer workouts are filled with fun “buddy-workouts” such as plank high-fives, dancing crabs, box jumps, and relay races. These girls are #StrongerTogether with partner-workouts, cheering each other on every minute of their workout! They get to warm-up with dancing or a game of “workout” Simon-Says! We love teaching these girls how to care for the beautiful bodies that God gave them through working out and eating healthy with friends.

What Our Girls LOVE about TransFit!

“I like working out with friends!”

“I love working out and being with my friends!”

“I like doing relay races to warm up!”

“I like working out and meeting new people!”

“The teacher is fun and I love being with my friends!”

Work Hard, Play Hard!

TransFit girls love a good competition! We always start or end these sessions with a type of team relay or contest! Our girls have a blast working hard for a fun prize doing plank competitions, wall-sit competitions, and push-up competitions!

TransFit Girls Transformation Online Plan

Check out our TransFit girls Transformation Online Plan! This 4 week plan is filled with fun workouts to do at home, nutrition tips for packing a school lunch, yummy recipes, and encouragement to let them know they are so loved by an Almighty Father! Through this plan, we want our TransFit girls to feel strong, beautiful, and loved - and be proud of how they are transforming body, mind, and spirit!

We Have New Sessions to Help You OPTIMIZE Your Body!

Join us on Mondays at 6pm for Transformer and Tuesdays at 5:30am, 10:30am, or 6pm for new sessions! Come transform your body, strengthen and lengthen your muscles, and renew your mind!

A TransFit Girl’s Favorite: Fruit Pizza!

Ingredients:

• 1/2 cup of low-fat plain yogurt

• 1 tsp of honey

• 1/4 tsp of vanilla extract

• 1 large watermelon

• 2/3 cup of sliced strawberries

• 1/2 cup of halved blackberries

• 2 tbs of torn fresh mint leaves

Preparation:

1. Cut 1 large round slice out of the center of the watermelon

2. Mix yogurt, honey, and vanilla extract in a small bowl

3. Spread yogurt, honey, and vanilla mixture out onto watermelon like pizza sauce on a pizza!

4. Add strawberries, blackberries, and mint leaves on top of the yogurt

5. Cut watermelon into “pizza” slices and enjoy!

Let’s #livingtransformed and stay strong during October! You will feel refreshed and revived with energy after this challenge. Stretch everyday is your October goal! You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

New Pumpkin Power Recipes!🎃

Sweet friend,

Happy Fall! Can you believe Halloween is right around the corner? That means- LOTS of pumpkins!!! This is great news because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well!  

Pumpkin Health Benefits

Pumpkin seeds are full of vitamins and nutrients! One ounce of pumpkin seeds is 151 calories and contains 7g of protein, 5g of carbohydrates, 1.7 g of fiber, 13 g of fat (6 are omega-6s), and several key vitamins. Pumpkin seeds contain a lot of antioxidants and are high in magnesium - an important mineral the lowers blood pressure, reduces the risk of heart disease, regulates blood sugar, and helps maintain healthy bones. These power seeds also contain tryptophan, an amino acid that helps promote sleep! Easy to add to any meal and yummy to snack on, pumpkin seeds make for a highly nutritious addition that can benefit your energy, mood, and overall health!

Pumpkin puree contains more than 700 percent of the daily value of Vitamin A based on a 2,000-calorie diet. Vitamin A helps support cell reproduction, vision health, immune function, bone health, healing and fetal development. Also, pumpkin puree provides 39 mcg of vitamin K per cup to help with blood coagulation and potentially protect against osteoporosis. One cup of pumpkin puree provides more than 500 mg of potassium, more than you get in one banana. Also, pumpkin puree contains 7 grams of fiber per cup.

Pumpkin's orange color is a clue to its high antioxidant content and source of beta carotene. Pumpkin puree also provides vitamin C, an antioxidant that supports tissue repair and immunity, as well as vitamin E, which fights disease-causing free radicals in the body.

Here are some healthy AND delicious pumpkin recipes for you and your family to try out this fall! Make these recipes and send us a picture of your yummy masterpiece!

TransFit Pumpkin Bread

Ingredients:

• 1 cup light brown sugar

• 2 large egg whites

• 1 cup pure pumpkin (you can use canned organic pumpkin)

• 1/3 cup Coconut Oil (melted)

• 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)

• 1 teaspoon vanilla extract

• 1 cup all-purpose flour

• 1 cup whole wheat flour

• 1 & ½ teaspoon baking powder

• 2 teaspoonsground cinnamon

• ½ teaspoon ground nutmeg

• 1/2 teaspoon baking soda

• ½ teaspoon salt

Directions:

1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.

2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.

3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.

4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

Pumpkin Protein Greek Yogurt Parfait 

Ingredients

• 1 Cup Greek Plain Yogurt (I use FAGE 2%)

• 1/2 Cup Organic Pumpkin Puree

• 1/2 Tsp Cinnamon

• 1/2 Tsp Vanilla Extract

• 1 Tsp Honey or 2 drops of stevia

• 1/2 Cup Quick & Easy Granola

Directions:

Mix 1st five ingredients together, add granola on top and extra cinnamon to taste! Enjoy a delicious fall protein packed meal! 

Pumpkin Energy Bites

Ingredients: 

• 1 1/4 cups old-fashioned rolled oats

• 3/4 cup peanut butter (or other nut butter of choice) 1/2 cup pumpkin puree

• 1/4 cup ground flaxseed

• 1/4 cup honey

• 1/2 cup dark chocolate chips (optional!)

Directions:

1. Combine ingredients in medium bowl. Cover and refrigerate up to two hours. 

2. Remove from fridge and roll into 1-inch balls and place on baking sheet lined with parchment paper. Refrigerate balls for another two hours.

Energy bites are perfect for healthy treat at a party or can be stored in air-tight container in the fridge for snacks during the week! Enjoy! 

New Sessions!

OPTIMIZE your health and renew your mind through stretching! Join us on Mondays at 6pm for Transformer and Tuesdays at 5:30am, 10:30am, or 6pm for yoga! Come transform your body, strengthen and lengthen your muscles, and renew your mind!

Rest and Stretch

Our October focus is to OPTIMIZE our bodies, minds, and spirits through stretching! Setting time aside to stretch, breathe, and slow down is important to refocus our minds on what is truly important. Your challenge during October is to stretch for at least 5 minutes every day!

Let’s start #livetransformed and stay strong for the new Month of October! You will feel refreshed and revived with energy after this challenge. You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🙌🏼Exciting New October News! OPTIMIZE Your Body💙

Sweet friend,

Are you ready to OPTIMIZE your whole body health routine? Welcome October! We have new sessions and new times now available with our Personal Trainers to help you reach your full potential. Our potential is God’s gift to us; what we do with that potential is our gift back to God! Let’s do this friends! Today is the day for total transformation. Change is temporary- transformation is forever!

We know how hard it is to find rest with “full” schedules. With a new month beginning, set a new goal to focus on finding time to slow down, stretch, and rest in the Lord. He is the only one who can renew your body, mind, and spirit. Your challenge this month is to stretch for at least 5 minutes every day, breathing deeply and clearing your mind, finding recovery while practicing stillness. We are so proud of all your hard work in the studio and at home and want to encourage you to keep focused on your fall goals. We would love to meet with you 1-1 this month to re-set and renew your body, mind, and spirit.

Meet Kisa Raye!

Kisa Raye, MEd, FST is an exercise physiologist, fascial stretch therapist, and owner of KR stretch and Inspi-Her Wellness LLC. Kisa will be teaching “Strengthen and Lengthen” sessions on Tuesday nights at 6pm during October! Come learn the best stretching techniques while finding rest and peace during this “full” session!

“Let’s take stretching beyond the muscle. Learn how to reach more and achieve more through better stretching techniques that will not only improve your physical health, but bring peace and balance to your heart and mind” ~ Kisa Raye

Rest and Stretch

Our October focus is to OPTIMIZE our bodies, minds, and spirits through stretching! Setting time aside to stretch, breathe, and slow down is important to refocus our minds on what is truly important. Your challenge during October is to stretch for at least 5 minutes every day!

September Challenge WINNER!

Congratulations to Ashley Smith, our strong September winner! Ashley did 3 strength workouts every week during September, completing our “Strength in September” challenge! Amazing work Ashley!

“Rejoice in the Lord always, I will say it again: Rejoice!”

— Philippians 4:8

Fall Harvest Transformer Salad 

Salad Ingredients:

• 10 oz of organic baby greens (like spinach, arugula, kale, chard, etc.) 

• 1 cup roasted butternut squash

• 1 cup toasted pecans

•.    1 cup raspberries

• 1 ounce goat cheese 

       • 1 sprig of fresh basil (chopped)

• 1 small organic semi-sweet apple (like Honey crisp or Pink Lady ) 

Dressing Ingredients: 

• 1/4 cup of apple cider vinegar 

• 1 teaspoon of dijon mustard

• 1 teaspoon of fresh lemon juice

• 1/2 cup of extra virgin olive oil

• 1 tablespoon maple syrup if needed (not necessary)

• Salt, to taste

• Pepper, to taste

Preparation:

1. Pre-heat oven to 400. Prep the roasted butternut squash (chop or buy pre-chopped & sprinkle with cinnamon) and pop it in the oven. 

2. While the squash is roasting, 400 * 30 min, toast pecans. This takes about 10 minutes, then you can spread them on some parchment paper to cool while you make the rest of the salad. 

3. Combine all the ingredients for the homemade vinaigrette in a glass jar with a lid and shake well to emulsify the olive oil. Set this aside to let the flavors develop.

4. Wash raspberries, and thinly slice the apple sprinkle with lemon juice. 

5. By now the squash should be done and the pecans toasted. Assemble the salad by pouring the greens into a large serving bowl, then place each ingredient on top of the greens. If desired, you can fan out the apple slices to make them look fancy. 

6. Right before eating, toss the salad in a BIG SALAD BOWL to mix up all the ingredients.

Let’s start #livetransformed and stay strong for the new Month of October! You will feel refreshed and revived with energy after this challenge. You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

⭐️Strong September Client Spotlight⭐️

Sweet friend,

Way to go! Last day of the NO SUGAR CHALLENGE!! Finish strong, you can do it!! We are so proud of you for reviving your body by attempting to eliminate sugar from your nutrition plan the past 5 days! We have a special healthy recipe below for you to savor tomorrow after the challenge!

We are so excited to introduce our Strong September Client Spotlight, Beverly Sparks! Beautiful Beverly has such a contagious smile and positive energy that brightens up the studio every time she walks through the TransFit doors and anywhere you see her. We are stronger together- truly! Beverly was inspired to come to TransFit almost 2 years ago by friend Lynn Robinson. These sweet friends have encouraged one other to live their best life and they believe in keeping their bodies and minds strong, active, and healthy. Beverly has added in 2-3 strength workouts a week, enjoys yoga, and walking. She has transformed inside and out! Beverly: Thank you for LIVING a life transformed!

We celebrate you!

Meet Beverly Sparks!

“In 2014 I retired from the University of Georgia Cooperative Extension after 32 years of combined service at UGA and Texas A&M University. My position at UGA required long hours, lots of airline travel, many hours behind the wheel, and too many on the go or banquet meals at business meetings. I tried very hard to make healthy food choices but the many years of airline food, eating on the go and high stress began to take a toll on my weight, health and spirit. My first goal after retirement was to improve my health. I made a commitment to join a gym, lose weight and address poor eating habits, but I found it very difficult to stay motivated. In early 2018 Lynn Robinson invited me to workout with her. That day changed my attitude toward exercise forever. The atmosphere at TransFit is positive, non-competitive and inspiring. In the session I attend, the exercises are adjusted to your personal level of ability, yet the instructors are always adjusting your routine to keep you challenged. The women working out with you, both young and closer to my age, are welcoming, supportive of each other and very encouraging.”

“In the past two years, new habits formed and I am truly grateful for the opportunity to exercise this body every time I attend a class. My strength and balance have improved. My weight is healthy and stabilized and my clothes fit much better. I sleep better and find it easier to concentrate and focus on the many positive things going on in my life. I no longer “have to go workout”…..I want to go work out!”

“I have a passion for travel. My husband and I retired on the same day in 2014 and we have made some amazing trips, hiked some of the most beautiful trails and beaches, and experienced many of our “must see” sites. We have experienced travel to Alaska, toured the west coast from Washington to California, watch the Braves play in Wrigley Field and Fenway Park, followed the bluebonnet trail in Texas and traveled abroad to France, Italy, Germany, Holland, Costa Rica, Dominican Republic and visited my family in Ecuador. In fact, we just returned from our dream trip to China where I had the stamina and conditioning to hike the Great Wall of China! Our favorite place to be (besides Athens, Georgia) is in the north Georgia mountains. McCaysville, Georgia is our home away from home and there we enjoy golfing, hiking, kayaking, reading and being with our close community of neighbors, friends and family.”

“Thanks to Caroline and our Transfit Team for helping me realize a goal of improving my overall health and living Transformed. Eating healthy and regular exercise have been key to enjoying our adventures in retirement.”

Low Fat Chocolate Mug Cake

Treat yourself for doing the NO SUGAR CHALLENGE with this quick and easy healthier sweet treat! We love all things in moderation and the portion size of this treat is just right!

Ingredients

• 2 tbsp self-rising flour

• 1 tablespoon natural granulated sweetener

• 2 level teaspoons unsweetened cocoa powder for a mild chocolate cake OR 1 tablespoon for richer chocolate cake

•  2 tablespoons (40ml) unsweetened almond milk *2 1/2 tablespoons of milk if using 1 tablespoon cocoa powder

• 1/4 tsp baking powder

• 1 tsp melted, butter or ghee

• 1/8 teaspoon pure vanilla extract

• 1/2 tablespoon mini chocolate chips

Preparation

1. Grab a 1/2-cup capacity mug and spray with cooking oil spray. Into the mug, add in the flour, sweetener, cocoa powder, baking powder and salt. Whisk to combine. To that, add your melted butter, milk and, vanilla.

2. Fold in 1/2 tablespoon of chocolate chips. Mix them through. Top with the remaining chocolate chips.

3. Bake in your microwave on 'Quick' or High' setting for 40 seconds. Test if done with a toothpick. If it's still a little underdone in the middle, bake for another 10 seconds until cooked through (not too long, as the cake will continue cooking in the mug once it's removed).

Let’s start #livetransformed and stay strong for the last day of the No Sugar Challenge! You will feel refreshed and revived with energy after this challenge. You can do it! We want to see you in the studio to encourage you to build STRENGTH in September!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

⚡️Lose Weight & Revive Your Body 5-Day No Sugar Challenge!

Sweet friend,

Today is the day! Don’t wait another day to revive your body! Prep today and get ready for a strong finish to September. It is time for our TransFive 5-Day No Sugar Challenge! The challenge will help you lose weight and revive your body, mind and spirit by eliminating sugar! Our TranFive No Sugar Challenge eBook includes a meal plan, recipes, tips, a getting started guide, daily inspiration and more! Download our FREE TransFIVE eBook below!

5 Steps to Curb Your Sugar Cravings

As we know, eating refined and processed sugar can have a negative impact on your health! As we reach the halfway point of our TransFive No Sugar Challenge this week, you may be starting to crave sugar and being tempted to reach for that pack of candy! Be STRONG! Here are three tips to satisfy your sweet tooth and curb those sugar cravings this week!

1. Brush your teeth

Brushing your teeth can help stop those sugar cravings! Not only will you have fresh breath, but you won’t want to eat any sugar after brushing!

2. Drink hot tea

Drinking hot tea can not only help you curb your sugar cravings, but it can also help fill you up. If you’re reaching for sugar for a boost of energy, grab some green tea! You can also try mint tea, lemon balm tea or carob tea.

3. Chew sugar-free gum

Chewing sugar-free gum is a great way to stop those sugar cravings! Step out of your comfort zone, and break that habit! Instead of reaching for that piece of chocolate or sweet treat after dinner, pop in a piece of sugar free gum!

4. Reach for fruit

Grab some fruit when you are tempted by sugar cravings! Sugar is a source of natural sugar and will keep you from reaching for processed sugar while also giving your great fiber and nutrients. You can eat raw fruits, put fruits in your morning smoothie or infuse your water by adding a few berries to stop cravings!

5. Go for a walk

When you start craving sugar, go for a walk around the neighborhood or get a change of scenery to keep your mind off the sugar that you are craving. Not only will this curb your sugar craving, but it will help you reach your daily goal of exercise! It’s a win-win!

3 Sweet Treats You CAN Eat During the No Sugar Challenge

1. KIND bars

2. Plain Greek Yogurt with your choice of fruit! Add fruits such as strawberries, blueberries, raspberries for a touch of sweetness!

3. Healthy Hot Chocolate

Caprese Chicken

Ingredients (4 servings)

• 4 skinless chicken breasts

• kosher salt & freshly ground black pepper

• 2 tablespoons olive oil, divided

• 2 large garlic cloves, minced

• 2 pints cherry tomatoes, halved

• ¼ cup large basil leaves, finely chopped (the more basil the better)

• 8 oz fresh buffalo mozzarella, sliced in 1/2 inch thick slices

• balsamic vinegar, to taste

Directions:

1. Salt and pepper both sides of the chicken breasts and set aside.

2. In a large sauté pan over medium-high heat, warm 1 tablespoon olive oil. Add chicken, cover pan, and cook for about 10 minutes. Flip chicken breasts and continue cooking until the chicken is cooked thoroughly (or has reached an internal temp of 165°F).

3. While chicken is cooking, in a medium sauté pan over medium-high heat, warm remaining 1 tablespoon olive oil. Add garlic and cook for about 1 minute, or until fragrant. Add tomatoes and continue sautéing until tomatoes skin starts to soften/wrinkle, about 5 minutes. Remove from heat and stir in basil. Set aside.

4. Top each chicken breast with 1-2 slices of mozzarella. Pour tomato mixture on top. Cover pan with lid once more and let the mozzarella melt, about 1-2 minutes.

5. Lastly, drizzle with a splash of balsamic vinegar and serve immediately.

Let’s start #livetransformed and stay strong during the No Sugar Challenge! You will feel refreshed and filled with energy after this challenge, you can do it! We want to see you in the studio to encourage you build STRENGTH in September!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💪What is Your Motivation to be Healthy?

Sweet friend,

Why do you workout and eat healthy? When we think of this question, we tend to respond with “to look good” or “to feel good.” However, our motivation for being “healthy” should go deeper! God gave us our bodies to use as His hands and feet to spread His word and to live fully. We were made to glorify Him!

One Body, One Purpose: Glorify Him

A common misperception among many people today is that the Lord is only interested in our souls and spirits. But in reality, He considers every aspect of our life important because He created each aspect. Our physical bodies are the means by which we connect with the world and other people. He intentionally designed our bodies with strong bones, coordinated muscles, bright eyes, a complex brain, and specific fingerprints for each of us to use to bring honor to Him. He’s the one who gives us each breath and keeps our hearts pumping day after day. Without God, we would be nothing.

In the first century, the Christians in Corinth believed what most people still think today—that the body isn’t that important, and we can do whatever we want with it. In Scripture, the apostle Paul corrected this misconception in 1 Corinthians 6 19-20, “Do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price; therefore glorify God in your body.” We are called to use our bodies to glorify God, our bodies are His tools on the Earth to spread His word.

Here are 4 basic truths that reveal the Lord’s perspective on the body.

1.  Our bodies are the temple of the Holy Spirit . This one fact alone speaks volumes about our body’s value in God’s eyes because this is where He has chosen to dwell. Whatever we do and wherever we go, He is in us. 

2. God owns our bodies.  There is a popular belief in culture today, “This is my body, and no one else has the right to tell me what I can and cannot do with it.” However, since we are made in His image, we all belong to Him. Someday we will give an account to Him for our lives in heaven. Colossians 1:16 reminds us, “All things have been  created through Him and for Him.” Because we were created for Him, He has the right to dictate how we are to use our bodies.

3. We have been purchased by Christ (1 Corinthians 6:20). The price He paid to save us was His blood shed for us on the cross. With this one act of redemption, He restored us to a right relationship with the Father. This act began the process of transforming our souls into His image and was a promise to one day redeem our physical bodies. We will all suffer from weakness, disease, aging, and eventual death, but God considers the physical aspect of our life so valuable that He has promised to “transform" the body of our current state into conformity with the body of His glory. 

4. God created our bodies for a purpose—to bring glory and honor to Him . This is the guiding principle for all that we do. We only have one body with which to serve and honor the Lord, so we need to do what we can to care for it properly. 

Physical Obedience Brings Spiritual Breakthrough

The Lord designed our bodies to function with adequate rest, good nutrition, and appropriate exercise so we could have the health and strength to complete the work He’s called us to do. Although doing these things don’t guarantee good health, neglecting them can increase our chances of illness or weakness. The wisest approach is to do our best, to "live everyday to the fullest" by taking care of our bodies,  and then leave the rest to the Lord.

“My motivation is to do whatever is required to stay in the best possible health so I can continue to spread His word and follow Him wholeheartedly. I want to live life fully so I can be the best mom, wife, and friend to those who I love. I want to be able to serve this community and make a difference in the lives of others eternally. What's your motivation to stay healthy? ” ~ Caroline Ward

Can we tell you the truth?  He has an amazing calling for you too, beautiful friend. May there words encourage and motivate you to care for your body in a manner that glorifies Him.

Rest in His Presence

Finding time in your day to rest in the Lord’s presence allows your body, mind, and spirit to refocus on the true reason you want to be healthy. These “Legs Up the Wall” poses give your body a refreshing stretch while focusing your mind on the Lord with each slow, deep breathe. Renew your body, mind, and spirit with these 8 poses to begin or end your day focused on the Lord. Download the yoga poses below and add them into your daily routine to find rest in the Lord.

Meal Prep Checklist

TRANSFORM your Nutrition by planning out your meals and snacks for the week! Choose one day a week and set aside a few hours to make your meals for you and your family for the week! Meal prepping helps you eat healthy on a busy schedule and can save you lots of time during the week! Check out these meal prep “must-haves” and download it for FREE to start meal prepping today!

Let’s start #livetransformed and stay strong in September! We want to see you in the studio as much as we can to help you build STRENGTH in September!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🎁 Celebrate YOU Day this Monday!🎉

Sweet friend,

We are so thankful for amazing clients like you! To show our appreciation for you, this Monday we are celebrating YOU with fun giveaways, workouts, and healthy food! We would love to see your smiling face and bright spirit in the studio on Monday, whether you come to workout or just to celebrate!

New TransFit Running Sessions Start Monday!

Join TransFit Running Trainer Lisa Patton for this energizing session! TransFit running sessions start this Monday at 8:20am! Come learn the best running techniques, strengthening exercises and stretches to help increase your running endurance and abilities! Whether you are training for a race or leaning to running for fun, this session offers you an amazing workout that will leaves you refreshed as you begin your week. Sign up on the TransFit app to reserve your spot today!

NEW lululemon items!

Come check out our NEW store items as we celebrate you on Monday! Look good and feel good during your workouts with some new cute lululemon items!

1-1 Session SALE!

Get 10% off 1-1 sessions when you use the code “TRANSFORM!” Come meet with one of our personal trainers to talk through your goals to help you transform body, mind, and spirit! We love helping out clients reach their goals and feel their best. Sign up for your 1-1 session on the TransFit app today!

ALL-ACCESS PASS for $175!

Any session- every day we want to see you in the studio as much as we can! Purchase this pass now to help you build STRENGTH in September! We have seen with our clients that coming to TransFit 3-4 days a week has lead to the best results.

We would love you in the studio everyday!

We Want to Celebrate YOU!

Come join TransFit Athens, Athens Running Company, and lululemon for a morning of transforming workouts, yummy food, and great giveaways! Drop in at any time before, during, or after sessions so we can celebrate you! We are so thankful to have amazing clients like you and love to encourage you to LIVE TRANSFORMED! Mark your Calendars!!

When: Monday, September 9th from 8am-12pm

What: Workouts, food, and giveaways to celebrate you!

Where: TransFit Athens

Transforming Triple Threat “GO DAWGS” Workout

3 sets of 12 reps

Squat with x-press

Standing sit ups

Bent over should raise

Stretch 5 minutes

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! If you would like to meet with Lisa to schedule a 1-1 Running Session please email her Lisa@transfitathens.com. Our TransFit Runners Workouts will start back September 9th! Mark your calendar for this fun outdoor Runners Workout!

September Strength Challenge

It’s time to build strength! Your CHALLENGE is to do a strength workout for at least 30 minutes, 3 times a week! Record your activity on the calendar to keep track of your strength progress! Start the September Strength challenge today by downloading the calendar below!

Meal Prep Checklist

TRANSFORM your Nutrition by planning out your meals and snacks for the week! Choose one day a week and set aside a few hours to make your meals for you and your family for the week! Meal prepping helps you eat healthy on a busy schedule and can save you lots of time during the week! Check out these meal prep “must-haves” and download it for FREE to start meal prepping today!

Let’s start #livetransformed and stay strong in September! We want to see you in the studio as much as we can to help you build STRENGTH in September!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🏈Go Dawgs! Score a Touchdown with this Ab Workout!💪

Sweet friend,

Can you believe it’s already September?! We are so proud of you for staying committed in August, but now its time to build STRENGTH in September! FACT: When you do weight bearing exercises, yo use muscle. This helps build muscle tissue, and muscle tissue burns more calories when you are at resting state. Together, let’s increase our strength in September! We have new sessions starting this month along with our “Live Transformed” bible study! Join us for these new sessions to transform you body, mind, and spirit!

NO SESSIONS on Labor Day!

Enjoy your Monday off and we will see you back on Tuesday for a transforming workouts! Check out our transforming ab workout to do at home on Monday to start September off strong!

1-1 Session SALE!

Get 10% off 1-1 sessions when you use the code “TRANSFORM!” Come meet with one of our personal trainers to talk through your goals to help you transform body, mind, and spirit! We love helping out clients reach their goals and feel their best. Sign up for your 1-1 session on the TransFit app today!

ALL-ACCESS PASS for $175!

Any session- every day we want to see you in the studio as much as we can! Purchase this pass now to help you build STRENGTH in September! We have seen with our clients that coming to TransFit 3-4 days a week has lead to the best results.

We would love you in the studio everyday!

New Sessions to Help You Live Transformed

Live Transformed 6-week Bible Study

When: Wednesday’s at 6:15 pm starting on September 4th

Where: Watkinsville First Baptist Church

New TransFit Yoga Session

When: Tuesday’s at 10:30 starting on September 4th

Where: TransFit Athens

TransFit Girls

When: Wednesda’ys from 4:30-5:25pm

Where: TransFit Athens

TransFit Running Sessions with Lisa Patton

When: Monday’s at 8:20 am starting on September 9th

Where: TransFit Athens Outdoors

Prayer Time

When: Thursday’s from 12-1pm

Where: TransFit Athens

This time will be spent praying for our clients and staff, both generally as well as for specific requests. If you would like us to pray for you please contact Pam@transfitathens.com or any other staff member, or drop in at any time to be prayed for in person. It's our joy at TransFit Athens to present our requests to God.

Transformational Ab Workout

Start September strong by activating your core muscles! Building strength in your core muscles will make it easier to do all physical activity and can decrease back pain. Focus on tightening your transverse abdominals, the deepest abdominal muscle, and breathe deeply through each movement for the full benefit.

We Want to Celebrate YOU!

Come join TransFit Athens, Athens Running Company, and lululemon for a morning of transforming workouts, yummy food, and great giveaways! Drop in at any time before, during, or after sessions so we can celebrate you! We are so thankful to have amazing clients like you and love to encourage you to LIVE TRANSFORMED! Mark your Calendars!!

When: September 9th from 8am-12pm

What: Workouts, food, and giveaways to celebrate you!

Where: TransFit Athens

Meet our New Yoga Instructor!

Say hello to our new yoga instructor Hope Cook! She will be teaching our new yoga session on Tuesday at 10:30am! We are so excited to have Hope as a part of our TransFit team inspiring you!

“I'm Hope Cook, a mom who discovered yoga in the midst of trying to re-discover who I was after having two kids. During my first yoga class, the teacher asked us to "drop within", to reconnect with our Maker and who we were made to be. It felt like an old, familiar friend I hadn't seen in a long time. It's remarkably easy to get wrapped up in my roles as wife, mom, PA, mission committee member, PTA member, etc. and to forget who I am down deep inside. Through getting quiet and shutting out all the chatter of my thoughts for one hour on a rubber rectangle, I was able to feel more like myself than I had in years. I was hooked. With each yoga class, I watched myself transform from whatever state of mind I'd been in before class to a more centered, more authentic version of me. I wanted to help others feel the same way I felt during and after yoga. I told myself that I'd pursue yoga teacher training when I retired one day. Then, I had an epiphany. Why wait until "one day" to do the things we're called to do? I had significant doubts about how I'd manage to work full-time, mother two kids, and support a husband who'd just started his Ph.D. while he also worked full-time. Through a series of serendipitous events (aka answered prayers), all the details worked themselves out, and I found myself sitting in yoga teacher training. I knew I was in the right place. When someone asked me to teach yoga at church, I found myself agreeing despite having a history hive-inducing performance anxiety. I have come to cherish the time I spend with the people in my class. I can't wait to share yoga with my friends at Transfit. The flow and cadence of the breath and movements of yoga pair well with poetry and scripture. The word "yoga" means to yoke with God. Being on the mat allows me to not only connect with myself, but to connect more deeply with God.”

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! If you would like to meet with Lisa to schedule a 1-1 Running Session please email her Lisa@transfitathens.com. Our TransFit Runners Workouts will start back September 9th! Mark your calendar for this fun outdoor Runners Workout!

September Strength Challenge

It’s time to build strength! Your CHALLENGE is to do a strength workout for at least 30 minutes, 3 times a week! Record your activity on the calendar to keep track of your strength progress! Start the September Strength challenge today by downloading the calendar below!

Meal Prep Checklist

TRANSFORM your Nutrition by planning out your meals and snacks for the week! Choose one day a week and set aside a few hours to make your meals for you and your family for the week! Meal prepping helps you eat healthy on a busy schedule and can save you lots of time during the week! Check out these meal prep “must-haves” and download it for FREE to start meal prepping today!

Let’s start #livetransformed and stay strong in September! We want to see you in the studio as much as we can to help you build STRENGTH in September!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

✏️Mark Your Calendars!📆

Sweet friend,

Happy Sunday! We have some exciting events and new sessions so get ready to mark your calendars! You won’t want to miss these awesome events and sessions! We are so excited to encourage you even more with these new session additions!

TransFit Girls

When: Wednesdays from 4:30-5:25pm

Where: TransFit Athens

New TransFit Yoga Session

When: Tuesday’s at 10:30 starting on September 4th

Where: TransFit Athens

TransFit Running Sessions with Lisa Patton

When: Monday’s at 8:20am starting on September 9th

Where: TransFit Athens

Celebrate YOU Day!

When: September 9th from 8am-12pm

Where: TransFit Athens

Prayer Time

When: Thursday’s from 12-1pm starting on August 29th

Where: TransFit Athens

This time will be spent praying for our clients and staff, both generally as well as for specific requests. If you would like us to pray for you please contact Pam@transfitathens.com or any other staff member, or drop in at any time to be prayed for in person. It's our joy at TransFit Athens to present our requests to God.

Live Transformed 8-week Bible Study

When: Wednesday’s at 6:15pm starting on September 4th

Where: Watkinsville First Baptist Church

1-1 Session SALE!

Get 10% off 1-1 sessions when you use the code “TRANSFORM!” Come meet with one of our personal trainers to talk through your goals to help you transform body, mind, and spirit! We love helping out clients reach their goals and feel their best. Sign up for your 1-1 session on the TransFit app today!

Need some Sunday inspiration? Check out Ginger Hayden’s story HERE!

Need yummy meal prep recipes? Click HERE to get started today!

We Want to Celebrate YOU!

Come join TransFit Athens and lululemon for a morning of transforming workouts, yummy food, and great giveaways! Drop in at any time before, during, or after sessions so we can celebrate you! We are so thankful to have amazing clients like you and love to encourage you to LIVE TRANSFORMED! Mark your Calendars!!

When: September 9th from 8am-12pm

What: Workouts, food, and giveaways to celebrate you!

Where: TransFit Athens

Way to COMMIT to August!

We are so proud of how you have COMMITTED this August! Remember this acronym of truth to stay committed to your goals!

C- CONFIDENCE

"You are altogether beautiful, my darling; there is no flaw in you." Song of Songs 4:7

O- OBEDIENCE

"He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

M- MOTIVATION

"Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

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

I- INTENTIONAL

"Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

T- TRANSFORM

"Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Meet our New TransFit Trainer!

Say hello to our new trainer Laura Graben! Laura is from Rome, Georgia and made the move to Athens to receive her bachelors in Human Development and Family Science and a Masters in Nonprofit Management and Leadership from UGA. Laura works at ESP full time but has always had a passion for health and fitness. She is certified in group fitness training, barre, and soon to be, Pilates! Laura looks forward to learning, leading, and growing with each of you here at TransFit!

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! If you would like to meet with Lisa to schedule a 1-1 Running Session please email her Lisa@transfitathens.com. Our TransFit Runners Workouts will start back September 9th! Mark your calendar for this fun outdoor Runners Workout!

Commit this August!

Finish August strong and stay COMMITTED until the end! Continue 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!

We have seen with our clients that coming to TransFit 3-4 days a week has lead to the best results. We want you in the studio everyday!

ALL-ACCESS PASS for $175! Any session- every day we want to see you in the studio as much as we can! Purchase this pass now to help you COMMIT this August!

Meal Prep Checklist

TRANSFORM your Nutrition by planning out your meals and snacks for the week! Choose one day a week and set aside a few hours to make your meals for you and your family for the week! Meal prepping helps you eat healthy on a busy schedule and can save you lots of time during the week! Check out these meal prep “must-haves” and download it for FREE to start meal prepping today!

We love seeing you COMMITthis August! Keep up the great work and we can't wait to encourage you in the studio!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💪TransFit Girls: #StrongerTogether Will Change the World💕

Sweet friend,

We are so proud of you for staying strong and committed this August! We love having the opportunity to encourage you in the studio to live transformed! Now it’s time to help our young girls learn how to live transformed- body, mind, and spirit! We have put together a 4 week TransFit girls transformation plan to help young girls learn how to LIVE TRANSFORMED taking care of their bodies! We are so excited to teach our girls fun workouts to keep their bodies strong, good nutrition to keep their bodies healthy, and inspiration from the Word to keep their minds and spirits focused! Download the plan below to get your TransFit girl active!

In addition to the transformation plan, the TransFit girls sessions (grades 4th-7th) starts this Wednesday! These sessions are filled with fun games and sweaty workouts, always ending with inspiration and truth! We can’t wait to encourage all our TransFit girls through the transformation plan and TransFit girl sessions! Sign up for these sessions on our TransFit app to secure your TransFit girl’s spot today!

TransFit Girls Transformation Plan

Check out our new TransFit girls transformation plan! This 4 week plan is filled with fun workouts to do at home, nutrition tips for packing a school lunch, yummy recipes, and encouragement to let them know they are so loved by our Lord! Through this plan, we want our TransFit girls to feel strong, beautiful, and loved - and be proud of how they are transforming body, mind, and spirit!

TransFit Girls Sessions

TransFit girls sessions are for girls 4th through 7th grade! These sessions start THIS WEDNESDAY August 21st and are 4:30-5:25pm every Wednesday! Your daughter will have a blast during these sessions that are filled with fun workouts, nutrition tips, and spiritual encouragement! Each session begins with a fun game to warm up, which then leads into the strength and cardiovascular workout! After the workout, the girls will stretch and cool down while listening to sweet words of encouragement at end the session. We are SO EXCITED to help our TransFit girls transform body, mind, and spirit!

Meet our New TransFit Girls Trainer!

Say hello to our new TransFit Girls Certified Personal Trainer Katie Cory! She grew up playing competitive volleyball in high school and has always had a passion for fitness! Katie is so excited to have the opportunity to help your girls have a blast while working out and to teach them important nutrition tips that they can start to incorporate in their school lunches! Katie will be assisted by Hannah Cooper, a former TransFit girls attendee! Hannah routinely attends our Transformer sessions bringing energy and positivity to the studio! Katie and Hannah can’t wait to meet all of our awesome TransFit girls on Wednesday!

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!

We have seen with our clients that coming to TransFit 3-4 days a week has lead to the best results. We want you in the studio everyday!

ALL-ACCESS PASS for $175! Any session- every day we want to see you in the studio as much as we can! Purchase this pass now to help you COMMIT this August!

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! If you would like to meet with Lisa to schedule a 1-1 Running Session please email her Lisa@transfitathens.com. Our TransFit Runners Workouts will start back September 9th! Mark your calendar for this fun outdoor Runners Workout!

Back to School Meal Plan

Get excited! A gift for our amazing clients! Check out our FREE meal plan filled with yummy recipes easy to meal prep for the week! 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!

We love seeing you COMMITthis August! Keep up the great work and we can't wait to encourage you in the studio!

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! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!