A Healthier Super Bowl Party!

Happy Thursday, friends! 

What an amazing start to February! We are so proud of each of you who tried the TransFive challenge. Stay motivated! We are almost finished! You can do anything for 5 days! If you did not join us this week, it is not too late to start. You can find our TransFive eBook HERE! The PDF format will be on the TRANSFORM section of the website if you would like to print the guide!

We are so excited for the Super Bowl this Sunday! Whoever said that you have to sacrifice taste to eat healthy has clearly never tried these snacks before! Here are three of our healthy favorites! 

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Black Eyed Susan Salad

Ingredients: 

• 16 ounces of black-eyed peas (or a 15 ounce can of no salt added black beans)
• 1 10 ounce package of frozen corn kernels (use fresh if in season)
• 2 tablespoons chopped pimento peppers
• ½ cup diced celery
• 2 tablespoons minced onion
• ¼ cup apple cider vinegar
• 2 tablespoons Worcestershire sauce
• ½ teaspoon garlic salt
• ½ teaspoon pepper
• ¼ cup olive oil

Directions: Combine the black-eyed peas (or black beans), corn, pimentos, celery, and onion in a mixing bowl; set aside. In a separate bowl, whisk together the vinegar, Worcestershire sauce, garlic salt, and pepper. Slowly whisk in the olive oil until the dressing emulsifies. Stir the dressing into the vegetables until evenly coated. Refrigerate 4 hours to overnight before serving.  Serve with celery, carrot chips, or on top of a salad! 

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Mozzarella, Cherry Tomatoes & Basil Skewers

Arrange little skewers with marinated mozzarella, cherry tomatoes and basil – drizzle with a little balsamic vinegar! Delicious, easy and beautiful!

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White Chicken Chili

Ingredients:

• 1 32-ounce box chicken stock(organic)
• 3 cans white beans, left undrained(use all different types to add variety)
• 5 cups cooked chicken (rotisserie or boiled)
• 1 16-ounce jar salsa(use fresh salsa-- this the key)
• 1 8-ounce block pepper jack cheese, grated
• 2 teaspoon ground cumin
• 2 cloves garlic, minced
• Black or white pepper to taste
• 1/2 cup finely crushed corn chips (optional, if you like your chili thicker)
• Sour cream or plain greek yogurt, for garnish
• Avocado & cilantro & lime for toppings

Yields: 6 servings

Preparation: Place all ingredients except the corn chips in a crockpot. Cook 4-6  hours on low. Stir in cheese the last 15 minutes until melted. Chili may also be cooked on the stovetop over medium-high heat -- stir in cheese in last until melted. When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips and other toppings.

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Ladies, let's keep up the hard work! Let's make this our best February! TransFive ladies, you can do it! We are almost finished with the no sugar challenge. You will feel refreshed and revived after completing this challenge. We are so proud of you! Come join us today for our Live TransFormed Bible Study at 12:30 in the studio! You can sign up on our app HERE!

Come join us for our new 6:00 PM sessions on Tuesdays and Thursdays! Middle School Girls Sessions will be Monday and Wednesday at 4:30. Please sign your daughter up on the app! 

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

Blessings, 

Team TransFit

Are you up for the Challenge? Try the 5 DAY Challenge to help your transformation!

Happy Saturday! 

We have had an amazing week here at the studio! Thank you for coming to help us celebrate TransFit's birthday! Let's finish the month of January Strong!  We have talked so much about goals and accountability!  Here's a goal for you...5 days no sugar?  How about trying our 5 day NO SUGAR CHALLENGE (TransFIVE) starting Monday? Download the free guide here.  Let's do this as a team and hold each other accountable to having no sugar next week! 

 Today, we want to introduce you to two of our amazing clients and share their inspiring story with you!  Amanda and Rylee Farmer have the most contagious smiles, positive attitudes, and they both have made incredible transformations over the past 6 months at TransFit! We are so excited to share their story with you today! Congrats Amanda & Rylee - keep living transformed! 

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My 13-year-old daughter, Rylee, was diagnosed with a rare joint disease in her left knee in 2014. After being released from physical therapy last year following her second surgery, Rylee began one on one personal training sessions at TransFit. After just a couple of sessions, I noticed a transformation taking place in Rylee. She had more energy and was more confident. She was stronger! Rylee told me one day that I needed to try TransFit. That prompted me to sign up for my initial consultation.   

I quickly learned through the encouragement of the TransFit staff that taking care of myself was a form of worship. This shift in mindset gave me a fresh perspective on whole body fitness. I accepted the transFIVE Challenge to eliminate sugar for 5 days and went to my first Transformer class in October of last year. Each Sunday, I look at my schedule for the week and booked my TransFit classes. My goal is to attend two Transformer classes a week. At least one additional day a week, I either jump on my elliptical machine at home or take my dog to the park for a walk. I continue to be conscious of added sugar in foods and have made a commitment to eat more vegetables and whole grains. I plan out my meals each Sunday and grocery shop accordingly. I like to keep yogurt, hard boiled eggs, and fresh fruit on hand for quick snacks. I also commit to drinking 80 ounces of water before I’m “allowed” my afternoon coffee or tea.

Since starting TransFit in October, I have lost over 15 pounds and gained a new TransFit family. I have learned to be purposeful in the way that I approach fitness and nutrition and to always remember that “yes I can!”.

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Kale and Black-Eyed Pea Soup (adapted from a Southern Living recipe)

• 8 ounces dried black-eyed peas, rinsed
• ¼ teaspoon dried crushed red pepper
• 2 garlic cloves, minced
• 1 jalapeño pepper, seeded and minced
• 2 carrots, cut into 1inch pieces
• 1 large sweet onion, diced
• 2 cooked boneless, skinless chicken breasts, diced
• 2 cups kale, trimmed and chopped
• 1 tablespoon hot sauce
• 1 bay leaf
• 1 tablespoon apple cider vinegar
• hot cooked brown rice

1.    Bring peas and 6 cups water to a boil in a Dutch oven. Cover, reduce heat to medium, and simmer 45 minutes or until peas are tender, skimming any foam from surface. Drain peas, reserving 1 1/4 cups liquid.

2.    Sauté next 5 ingredients in olive oil over medium high heat 10 minutes or until vegetables are tender. Add peas, reserved 1 1/4 cups liquid, chicken, kale, hot sauce, bay leaf, and 6 cups water. Bring to a boil; reduce heat to medium and simmer, stirring occasionally, 30 minutes. Stir in vinegar. Season with salt and pepper. Discard bay leaf. Serve over rice.

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Amanda and Rylee we are so proud of you both! Keep motivated and focused on your goals! 

We will begin our Live Transformed Bible Study February 3 from 12:30 PM to 1:30 PM. We would love for you to join us! Sign up on MindBody or the app! 

New sessions will be added in the evenings in February! Please check our new schedule for updated sessions!

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

Blessings, 

Team TransFit

Live TransFormed Bible Study Starts Next Thursday!

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

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

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

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

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

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

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

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

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. We will begin next Thursday, February 2nd. I would love to get to spend this time with you and get to personally know you. 

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

Blessings, 

Team TransFit

Let's Celebrate!

Happy Monday, friends! 

We look forward to seeing you in the studio this week to help us celebrate TransFit's birthday! Tuesday, we'd like to invite you to bring a friend! Yes!!! Tomorrow, we will have multiple trainers in each session and will have prizes, food and drinks available! We look forward to seeing you! 

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In honor of TransFit's birthday, we are offering each of you a free meal plan! You can click HERE to download the meal plan or you can go the the TRANSFORM section of our website to find it! Let's all use this meal plan for the last week of January! 

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We can't wait to celebrate with you this week! Come join us in the studio! If you have any questions, please email us at transfitathens@gmail.com! 

Blessings,

Team TransFit

Happy Birthday TransFit🎁FOUR Years of Transformation!

Happy 4th Birthday, TransFit!

Can you believe we have been in the Five Points studio for FOUR years? What an incredible blessing the TransFit studio has been to our team and the community!

TransFit (Transformational Fitness) began in Caroline’s basement gym in East Athens when she was called to encourage women and become a personal trainer. She created this truly unique business by helping women view exercise as a form of worship!

Not only do we get the chance to celebrate all that God has done in and through the studio, but this is a chance to celebrate YOU. Each one of YOU has filled this place with encouragement and hard work, as we have accomplished goals and inspired one another to live transformed!

Our goal is to help women live their BEST lives by becoming transformed in every area of life—body, mind and spirit. 

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

Throughout the week we are going to CELEBRATE by wearing TransFit blue!

We celebrate every client and friend who has been a part of TransFit because we are stronger together!

As our gift to you, our incredible clients, we will have samples of Smoothie King, Journey Juice, Larabar, decorations, and more fun prizes & giveaways!  

But that is not all! We will also have our “Live TransFormed” tanks and t-shirts on sale for $15 throughout the week. Don’t miss this opportunity to rep the studio and our mission!

We want to thank each of you for supporting, encouraging, and praying for TransFit over the years! The Lord has provided amazing gifts for us the past four years and we look forward to what He will do in the years to come! We can't wait to celebrate with you. 

Blessings, 

Team TransFit

Why you need an Accountability partner!

Do you ever have days where you just can’t seem to motivate yourself to do what you planned to do?  I love to run, but that doesn’t make getting out of bed in the wee hours of the morning easy.  There have been countless mornings I would have missed my run if I didn’t have an accountability partner. We probably had many similar conversations with ourselves before our feet hit the ground.   “I’m going to pretend my alarm didn’t go off.  Maybe I have a sore throat? I think I hear rain.”  Yet because we were accountable to each other, shoes were tied and a goal was achieved. I’ve tried it both ways, and without a doubt I am more successful in every area of my life when I have an accountability partner. 

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Here are Lisa’s Top 10 Reason’s for an Accountability Partner.

1.    Friendly competition! It’s fun to add incentives to accomplishing goals and some consequences to missed opportunities.    

2.   It’s easier to quit on a goal when you don’t have to tell anyone:  Let your guard down and say your true goal (not an easier version of what you really want) out loud to your accountability partner.  Sometimes this is scary for me! But….  saying things out loud makes goals become reality.

3.   Many study’s have shown people who wrote down their goals, shared this information with a friend, and sent them regular updatesproved to be more successful in accomplishing their goals. 

4.   I love the encouragement: Having a partner you can be honest with and that will be honest, sometimes brutally, with you is key.  You will be each other’s coaches and cheerleaders along the way.

5.    Everything is more fun a friend:  an accountability partners reminds you your not in this journey alone.  Share your strengths and weaknesses with each other and push on together! 

6.   Our brains can talk us into and out of almost anything:  an accountability partner make us check and double check our decisions.

7.   Accountability partners come in any shape, size, or age…It can be your trainer, an exercise group, a friend with your same schedule, a spouse, or a friend across the country—check in via text!

8.   Having an accountably partner is a way you can minister to someone in your life.  If you need accountability to reach your goals chances are someone else needs it too!  

9.   We are held accountable for our actions one way or another wether we like it or not.  

      10. Sometimes we just need a little extra push!  Having someone remind you of what your are working for is priceless!  Hebrews 10:24, “And let us consider one another in order to stir up love and good works”.

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Accountability is such a crucial aspect of whole body health. Who is your accountability partner? If you don't have one, pick up the phone and text or call someone today! Let's make accountability one of our goals for 2017! 

Come join us tonight, January 18th for a TransFit Ladies Night at the Root, next door to TransFit. This will be a time to gather together as a TransFit community to enjoy and get to know one another better! We would love to see you!

Our Live Transformed Bible Study will begin Thursday 12:00 February 2nd. Please email us if you would like to join the 6 week study! We love any lady to be apart of this transformation group! 

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

Blessings, 

Team TransFit 

Holiday Extravaganza 2nd Place Winner- Jennifer Rickard

Happy Saturday! 

Wow, it has been an incredible week in the studio! We were so excited to announce our Holiday Extravaganza winners and we are still so proud of each of you for giving your best in the studio these past two weeks! Today, we want to share Jennifer's story with you! Jennifer Rickard won second place in our Holiday Extravaganza challenge and is truly living transformed! 

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Jennifer Rickard 

I'm a home school mom of four and have a degree in Health Education & Promotion from the University of Georgia. I'm passionate about health... particularly gut health.  The bacteria in our guts play a critical role in digestion, metabolic health, immune system, mental health and weight management.  I'm also an independent ambassador with Plexus Worldwide:  a company that offers a holistic approach to health & wellness. 

That's also one of the many reasons I love TransFit.  I love its mission to combine body, mind and spirit into our overall wellness. It's unlike any fitness program I've ever known. My regret is not starting sooner. My beautiful cousin, Lisa, tried to tell me how much I would love TransFit, but I shrugged it off.  I was already a member of a local gym and group fitness was all the same, right?  Wrong! I finally agreed to try a free community workout session supporting Mercy Clinic.  So, on November 3rd I walked thru the TransFit doors for the very 1st time and was completely blown away!  I knew that this was exactly what I needed.  I had been going to gyms for my entire adult life, but I had never experienced such over-all "balance" (for lack of a better word).  I love the positivity and encouragement.  I love the change in mindset and goal setting.  I love the meal planning and the informative blogs.  But most importantly, I love the heart of TransFit.  Worshiping the Lord through exercise and meditating on His Word and His promises while working out... it's truly an amazing experience. 

Fast-forward a couple of weeks... When I learned about the Holiday Extravaganza challenge, I was all over it!  I had a very specific goal for myself and I knew that this challenge was going to help get me there. So, I weighed in, measured and took some embarrassing belly pictures. I downloaded the "My Fitness Pal" app on my phone and began food journaling.   I started meal planning and trying to more fruits and vegetables and high protein meals.  I got creative in the kitchen and learned how to substitute healthy options for some of my favorite guilty pleasures.  I committed to at least two strength-training classes each week at TransFit and 3-4 weekly cardio workouts.  I started drinking half my body weight in ounces of water and got laser-focused with taking my Plexus products. I think that the key to being successful is writing down your goals, being consistent and surrounding yourself with positive people who will encourage and inspire you to be the best version of you.  And even though the Holiday Extravaganza challenge is over, I know this is only the beginning for me!  Live Transformed! 

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Jennifer, we are so proud of you! Ladies, we can do this! Let's make this our best year yet! Come join us this week sessions! Make sure to sign up for sessions in advance, so that we can prepare the workout for you and to ensure your spot in the session! You can still sign up your sweet girl (4th- 9th grade) in one of our TransFit Girl sessions on the TransFit App. Don't forget to purchase your January Jump Start package, it's not too late! 

Also, join us for fellowship, and food, and tips for your best year at The Root (under the Pine) this Wednesday 6 pm.

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

Blessings, 

Team TransFit 

The Winners Holiday Extravaganza!

After a wonderful holiday season, the 2016 Holiday Extravaganza has finally come to a close! We have been so encouraged by the stories from so many competitors, and we had a blast doing this again with you all! Over 80 people played and over half of the participants received their money back! That means they kept their weight the same or lost weight over the holidays! WOW- that is hard! Congrats to EVERYONE who played! You should be proud of yourself for being accountable over the holidays! Here are the final results: 

1- Catherine Warner

2- Jennifer Richard

3- Brionne Antwine

4- Adrianna Creech

5- Amanda Farmer

6- Alison Abernathy

7- Pam Adams

8- Katherine Byrne

9- Cynthia Shepherd

10- Ellen Sabitine

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

 Way to go ladies! 

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Also a shoutout to our amazing sponsors! Here are some that were included in the top 10 prize giveaways:

• Smoothie King

• Rodan and Fields

• The Pine

• The Hub

• Lululemon

• Fire and Flavor

• Andree's

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First Place- Catherine Warner

Catherine has lost over 10% of her body weight, has lost 10% body fat and has gained such confidence! When we see Catherine now in the studio she has a radiant glow of living transformed. The transformation journey is not a quick fix, but yes, making healthy habits and small changes daily do lead to HUGE results!  Changing your mind (Romans 12:2) to believe that you can accomplish anything you put your mind to- is what living transformed is all about! Congrats Cat! We are so proud of you and are excited to help you reach your next set of goals for 2017! 

As a wife and mother of 3 boys, I have continually put my needs and schedule secondary to my family's, but that all changed 10 months ago. My journey with TransFit began in February 2016 when I was inspired by my friend Amy O'Neill's amazing transformation. At the time I was recovering from my 4th major surgery in 3 years and physical therapy was my only form of exercise. Highly motivated, I joined Transfit and had a 1 on 1 with Shelley Tanner. I began with Transformer classes 2 times a week during the month of March.  By May, I joined unlimited and began going 4-5 times per week. Today, I continue to workout 4-5 times per week at TransFit participating in Small Groups, Transformer Classes and Yoga. 

During my 10 Months at TransFit, I have been encouraged and inspired by Caroline, Katie, Shelley, Melynda and Lisa as well as all the amazing women I workout with everyday!  The cool down is my favorite part of the workout because it helps me remain focused on my goals taking them one hour, one day at a time. I have been consistent with classes from the beginning, but have struggled with my cardio and nutrition goals. This past fall, I joined the TransFit Bible Study and found the support, encouragement and tools I need to help me reach those goals as well. With the added excitement of "Holiday Extravaganza," I was motivated to eat clean and lean and lost more than I thought possible (It's amazing what happens when you drink the water and eat TransFit-approved!). I still have a long way to go, but know with the support and encouragement of my TransFit family, I can reach the goals I have set for 2017. Thank you to all of my friends for your support and encouragement. We are all on a journey together and we are not alone! Blessings for an amazing 2017 to you all!!!

Family : Corky, Tommy (16), Will (13), and Ben (8)

Favorite Dinner:  Wilted spinach and salmon or other wild caught fish

Favorite Lunch: "Romaine Lettuce boats" with grilled chicken and veggies with Balsamic glaze

Favorite snack:  Turkey rolls or Almond Butter

Tip:  I buy Justin's individual packets of almond butter to control my portions! 

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

Blessings, 

Team TransFit

How can you reach your goals in 2017?

Happy Friday! 

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

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

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

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We want to encourage you to focus on your goals for body, mind, and spirit. One important  part of whole body health is nutrition. Below is week 2 of our January Jump Start meal plan! While focusing on nutrition, we want to challenge you to hydrate! Focus on drinking 80+ ounces of water daily to make that healthy habit. 

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

 4th grade girls, Middle School girls, & 9th grade girls are starting so please email us if you would like more details about these exercise programs! 

If you participated in our Holiday Extravaganza and want to weigh in, come by the studio today or tomorrow! We will announce our winners next week! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Happy New Year! You can commit to your health this year!

Happy New Year! We are looking forward to an amazing 2017 with you! Let's make the most of every single day we are given, and make the most of every opportunity we have to be healthier in each area of our life! Don't wait another second, realize that you CAN change any aspect of your life that you want to!  How can you commit to your health and reach your goals this year? Accountability is the key to unlocking your success in 2017! Our TransFit Team wants to know you and help you reach your goals!  We want to take this journey with you and we know you can achieve your goals! 

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Thinking about the New Year- Are you going to be looking to jump start your body, mind, and spirit for a successful 2017? The TransFit January Jump Start package will provide you a healthy inclusive approach to help you achieve your fitness goals! The January Jump Start packages will get you on the right track to make 2017 the best year yet, body, mind, and spirit! Our January Jump Start package and all other packages  will be offered to you today for 10% OFF! Use the code TFNEWYEAR when you checkout! You can purchase packages on our app or through MindBody! 

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We want to say that you so much for another incredible year. God has continued to bless TransFit and we have loved watching Him use TransFit as an amazing ministry. You all inspire us each day, and we could not be more grateful to do what we love and serve you! 

Blessings, 

Team TransFit

New Years Healthy Recipes!

FriYAY sweet friends!

We have missed being in the studio with you, but hope you have enjoyed this holiday season spent celebrating with family and friends! As the New Year approaches, we hope that you are preparing for your BEST year yet! We look forward to hearing all that you want to accomplish this coming new year and we want to help you achieve all your goals! Check out our January Jump Start packages and find the package that works best for you! This will help you kick start your new year, new you! To purchase, you can go to our app HERE or on MindBody HERE! 

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In preparation for you new year, here are two great recipes to try! Great for a New Years Eve Dinner! More easy healthy recipes will be in ourJanuary Jump Start Packages!  The Jump Start meal plans, workouts, accountability and inspiration will help you kick start your New Year! To purchase, you can go to our TransFit app HERE or on MindBody HERE! 

Walnut-Crusted Pork Tenderloin

• 1 pork tenderloin
• 1 Tbsp. paprika
• 1 Tbsp. garlic powder
• 1 Tbsp. onion powder
• 1.5 Tbsp. mustard powder (I used regular mustard because I was out!)
• 1 tsp. pepper
• 1 1/2 tsp. salt
• 1/2 cup walnuts, chopped

Preheat oven to 375 degrees. Wash the pork tenderloin and pat it dry with paper towel. Mix the dry ingredients together (except the walnuts) and then rub all over the tenderloin. Next, cover the pork with the chopped walnuts (save just a few of the walnuts). Lightly spray a baking pan with olive oil spray and then place the tenderloin in the center of the pan and roast for 30 to 35 minutes. All ovens vary, so just check the pork with a meat thermometer to ensure it’s done (145 degrees). Serving suggestions: serve a few slices over a bed of your favorite greens sprinkled with the remaining chopped walnuts. Drizzle with your favorite vinaigrette dressing & enjoy! 

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Maple Roasted Sweet Potatoes

• 4 small sweet potatoes peeled & cut into 1-inch cubes
• 1/4 cup  maple syrup
• 1/4 cup extra-virgin olive oil
• 2 teaspoons kosher salt, plus more for seasoning
• 1 teaspoon fresh black pepper
• 2 small shallots diced
• 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. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized and soft, about 25 -35 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.

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We can't wait to see you in the studio on TUESDAY! Make sure to register for sessions in advance, so that we can best prepare the workout for you! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

How can you Jump Start Your January & make 2017 the best year yet?

Hello friends! 

We hope you had a wonderful Christmas spent with friends and family! Amazing ladies who are participating in the Holiday Extravaganza- let's finish strong and remember why you started this challenge! Remember the challenge is not a diet or a diet meant to restrict, but Holiday Extravaganza meant to encourage you to treat your body as a temple and reward you for doing so over the holiday weeks! 

We all have a clean slate going into this new year.....and we are excited to announce the TransFit January Jump Start Packages! These packages will provide you a healthy all-inclusive approach to help you achieve your fitness goals! The January Jump Start packages will get you on the right track to make 2017 the best year yet, body mind, and spirit! 

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January Jump Start Package - $49

(4 week body, mind & spirit plan to jump start your transformation)

• 4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)
• Blank Meal Plan template for you to customize
• 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration
• One month Transform Your Body Exercise Plan
• January Jump Start Getting Started Guide and 10 New Year's Steps to Success
• 2017  TransFit Goal Work Sheet
• Transform Your Body Accountability Chart
• TransFit January calendar with weekly challenges to keep you motivated
• Weekly inspiration and email support                                                                                          **** Jump Start Package will be emailed to you via pdf on January 1st! 

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January Jump Start Package Elite- $85

January Jump Start Package (all of the above) plus add in a 25 minute personal  consultation with body composition (body fat & % measurements) with Certified Nutrition Consultants Katie Woodall or Caroline Ward to completely assess your body, help you set specific goals,  and come up with a specific plan to help you transform and reach your goals for 2017.

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January Jump Start Package Platinum (*awesome savings*)- $185

January Jump Start Package Elite (all of the above) plus 10 TransFormer sessions to be used in January 2017!  You will have all the meal plans, recipes, home workouts, and meeting to develop your specific  plan and add in extra awesome strength, cardio, and flexibility sessions in the TransFit studio! 

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If you have any questions about any of these packages, please email us at transfitathens@gmail.com for more information! To purchase any of these packages, go to our app HERE or MindBody HERE! January Jump Start packages on MindBody will be emailed out to you! We look forward to seeing you in the studio in the new year! We are so thankful for each of you and the blessing you are to our business! 

Please fill out this survey, so that we can better serve you in 2017! Completing this survey will give you $5 OFF your next purchase! Use the code SURVEY!

Blessings, 

Team TransFit 

Merry Christmas from TransFit!

Merry Christmas! 

WOW! When I reflect back on one year from now - I am overwhelmed with joy! I am humbled beyond words for all that God has done through TransFit in 2016. You amazing women inspire myself and our entire TransFit Team to live fully for Christ everyday. Each one of you holds such a special place in our hearts and getting to know you more has been the best gift this year!

I am so grateful for all of you who have supported TransFit in this year of growth. We have had amazing transformation stories daily moving into our new  studio in 5 points. Through all of the many changes God has been working and transforming my heart and my vision for the community. Anything is possible - no dream is too big! TransFit has become an awesome community of women who can help each other change lives -- one hour, one day at time by transforming in body, mind, and spirit.

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

Our entire team says "Thank you" for a great year here at TransFit! We are so blessed by the love, support, and prayers from each of you. Today, we want to reflect on the reason for the season. The Lord sent His son to Earth for each of us! May we look to Him, during this season and celebrate for what He has done in each of our lives. 

"She will bear a son, and you shall call his name Jesus, for he will save his people from their sins." Matthew 1:21

We pray that you enjoy this Christmas season spent with friends and family! Merry Christmas! He is the reason for the season! We look forward to seeing your smiling faces Tuesday January 3rd in the Studio. To purchase a TransFit gift card, click HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Holiday Hustle workout you can do at home!

Sweet Friends! 

We are off to a great start this week in the studio and we hope you can make it in today or tomorrow before we close for the Christmas season! But... we will be with you in spirit this season! Try this fun, energizing holiday workout with your family! Please share it if you do- we would love to see you sparkling over the holidays! Use our hashtag #TFholidayhustle

I have heard so many awesome stories of success during the Holiday Extravaganza! The pot of cash is HUGE this year and the prizes for the top 10 winners are really great! Keep up the great work! We are  so proud of all of you! You can do it! 

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Also, we want to provide TransFit clients all over the United States the most effective whole body experience! We would love if you could take a few minutes to fill out this survey, so that we can better serve you in 2017! Completing this survey will give you $5 OFF your next purchase! Use the code SURVEY!

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Start this week off strong! Remember to take part in the week's challenge of 1 mile a day and keep up the GREAT work! Focus this week on being diligent in your meal planning, workouts, and rest as we prepare for Christmas! Let's also take time this week to focus on the true reason for the season! As we go to parties, events, and gatherings let's remember the reason we celebrate- Jesus's birth! 

 Come join us today or tomorrow for your last studio workout of 2016! Please register in advance, so we can prepare each session for you! 

Blessings, 

Team TransFit

Healthy, Delicious Breakfast Ideas for Your Holidays!

Happy Saturday! 

We know you have family approaching for the holidays! Today, we want to share two great breakfast recipes with you to try this holiday season. It is so important for to have a well-balanced, low sugar, high protein breakfast before heading off for the day! We are a huge fan of "Make ahead" anything so these 2 breakfast recipes are great to try for this Christmas Holiday!! Both are super easy & delicious!!! Enjoy!

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Baked French Toast

Thankfully there is such a thing as healthy French toast. The Sprouted Cinnamon Raisin Bread eliminates refined flours and extra sugars, and the eggs add an additional protein boost that is welcome in any of my breakfasts. 

- 4 servings

• 8 slices Sprouted Cinnamon Raisin Bread (or try whole wheat bread & sprinkled it w cinnamon....my kids don’t care for raisins)
• 1 1/2 cup almond milk (I use no sugar, vanilla)
• 1/4 cup maple syrup + extra for drizzling
• 6 eggs
• cinnamon

Cube bread into 1- 8 inch square pan

Whisk together almond milk, eggs and maple syrup.

Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

Bake at 375° for about 35-40 minutes, until eggs are set.

Cut into 4 pieces, drizzle with maple syrup and serve.

The portion size is huge and there are about 313 calories and 19 grams of protein per serving.

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Healthier Breakfast Casserole

• 4-5 links organic turkey or chicken breakfast sausage, (4 small links)
• 1 teaspoon olive oil
• 1/2 small onion, chopped (optional)
• 1/2 red bell pepper, chopped (optional)
• 4 large eggs
• 4 large egg whites
• 2 1/2 cups low-fat milk
• 1 teaspoon dry mustard
• 1/2 teaspoon salt & pepper
• 1/4 teaspoon freshly ground pepper
• 2/3 cup shredded extra-sharp Cheddar cheese, divided
• 8 slices whole wheat bread, crusts removed

Coat a 9-by-13-inch baking dish with cooking spray.Cook sausage in a skillet over medium heat, crumbling with a fork, until browned. Transfer to a bowl.Add oil, onion and bell pepper to skillet; cook, stirring occasionally, until vegetables soften, about 5 minutes. Add sausage and cook, stirring, until vegetables begin to brown, about 5 minutes more. Remove from heat and set aside.Whisk eggs and egg whites in a large bowl until blended. Whisk in milk, mustard, salt and pepper. Stir in 1/3 cup Cheddar. Arrange bread in a single layer in prepared baking dish. Pour egg mixture over bread and top with reserved vegetables and sausage. Sprinkle with remaining 1/3 cup Cheddar. Cover with plastic wrap and refrigerate for at least 5 hours or overnight.Preheat oven to 350°F. Bake casserole, uncovered, until set and puffed, 40 to 50 minutes. Serve hot.

Make Ahead Tip: Prepare; cover and refrigerate overnight!

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As a reminder, TransFit will be open next Monday-Wednesday (December 19-21). We would love to see you in the studio during those three days! Please register for these sessions in advance, so that our team can prepare and have the best workout for YOU! If you have any questions, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Try These Holiday Tips to Feel Your Best This Christmas!

Happy Tuesday, ladies!

As we continue into this wonderful season, one of the most challenging things in our health journey can be staying on track when we go to holiday parties. We all know that these parties come with friends and family, but also endless amounts of food. People gather and all bring dishes that are so tempting and we often go through a cycle of overeating and then feeling guilt and shame after the party. Friends, let's not do this to ourselves this holiday season! Here are a few tips on how to have your best and healthiest holiday season yet! 

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1. Focus on fellowship with family and friends!

Of course, when we think about holiday parties, we think about food. Enjoy yourself, but remember, it’s not all about the food!

2. Keep moving!

Stay on track with your fitness goals by continuing to schedule your workouts as usual. Block off these times in your schedule so you don’t skip a workout. When family is in town, take walks together! And park further away from stores to get in extra steps!

3. Bring a healthy dish!

Unsure about what you’ll eat at a party? One way to be prepared is to bring a healthy dish (or two!) Fix a large salad and serve it in a festive Christmas bowl. Arrange fresh fruit or vegetables in the shape of a Christmas tree!

4. Eat smart!

Make sure you’ve eaten normally throughout the day so when you arrive at a party, you’re not starving! Remember TransFit’s favorite saying, “Everything in moderation!” Save those splurges for your favorite holiday treats instead of wasting calories on those store-bought holiday cookies or candy! Stay hydrated throughout the day as well (minimum 64 ounces!) When fixing your plate, choose a lean protein and select green vegetables when available. Pack healthy snacks, like 100-calorie packs of nuts or Kind bars, when shopping or traveling so you’re less tempted to pull through a drive-thru.

5. Begin with the end in mind!

January is only a couple weeks away! Need some extra accountability? We’re here for YOU and believe in YOU! The TransFit team wants to see you reach your goals! We want to see you get your $20 back in January at the end of our Holiday Extravaganza! Remember: consistency is key! Remind yourself daily to focus on portion control and exercise!!

Here is a great salad to take to Holiday parties! 

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Spinach, Pear & Feta Salad with Pecans & Pomegranate

·      10oz Fresh Spinach

·      2 Pears, sliced

·      1/2 cup Pecans, toasted, chopped

·      1/2 cup Feta, crumbled

·      1/4 cup Pomegranate Airls

The Pine Pecan Vinaigrette

·      1/2 cup Pecans, toasted, chopped

·      1 pint Cider Vinegar

·      1/2 pint Sherry Vinegar

·      1 tsp Whole Grain Mustard

·      1/2 tsp Brown Sugar

·      1 1/2 pint EVOO

·      Salt & Pepper pinch

·      Chili Flake pinch

·      2 tbsp Fresh Chopped Parsley

 In a large mixing bowl whisk all ingredients or in a large dressing jar with a lid, mix all ingredients and shake. Keep in refrigerator.

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Friends, it is time that we break free from the cycle of holiday over eating. Parties should be filled with laughter, fun, and time spent with the ones that you love. Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experience all of the great fellowship without any guilt or shame in overindulging. 

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

TransFit Holiday Schedule: open this week (December 12-17), open Monday-Wednesday next week (December 19-21), and will open back up Tuesday, January 3, 2017

Don't forget to get your friends and family gift cards! You can pick them up in the studio or purchase them HERE!

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

Blessings, 

Team TransFit

December Client Spotlight- Krista McLean

Happy Saturday, friends! 

We are so proud of each of you for working so hard this December! You are off to a great start and are truly pushing yourself to finish 2016 strong! Today, we are excited to introduce to you our December Client Spotlight- Krista McLean! Krista is mother of three beautiful children, and homes schools these three miracles! Krista started at TransFit  9 months ago by committing to getting in her strength sessions 2-3 times a week at 5:30am at TransFit and she has seen awesome results!  Krista is dedicated in the TransFit studio and at home and gives 110% to everything she does! We are so proud of her progress this year and we are excited to another great year of helping her reach her goals in 2017! Keep living transformed beautiful lady! We are so proud of you! 

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My journey to a healthier lifestyle began sometime between baby #2 and baby #3.  I wanted to work off those extra pounds gained, and once pregnant again, I wanted to stay in shape to make labor and recovery a little easier.  I worked out a few days a week after, but really began making my health a priority this past spring.  I joined TransFit in April and have loved every session. 

 As a homeschool mom of 3, 5:30am has proven to be the best time for me to workout.  I go to 2-3 TF sessions a week and do the running group.  I am also running on the days that I am not scheduled at TF.  I have seen so many changes from my body to my energy levels!  The running has been my biggest challenge.  I would much rather work on strength exercises but cardio is important as well.  I have always wanted to be a ‘runner’ and Lisa’s sessions have shown me that I can do it.  No matter how slow or how far I have to go, I can do it.  I began TransFit with struggling to run  one mile and have worked up to running 5 miles just last Sunday!  I came home that evening and signed for the Chick-fil-a Half Marathon in April.  One of my goals has always been to run a half before I am 40, and I am going to make it happen. 

Krista and trainer, Katie Woodall 

 Because I am home with my children, I want to have the energy required to be with them, and I want to instill in them a healthy lifestyle.  I also want them to know that we exercise for our hearts, because God gave us these bodies, and to be good stewards of that responsibility.  I am not the best but we try to eat more vegetables now than before and we eat at home more.  I eat a salad for lunch every day and strive for 80 oz. of water each day.  I still have a love for pasta, bread, and Dr. Pepper but am trying each day to cut back on all of those things! 

 All of the ladies at TransFit have been so encouraging in helping me reach my goals.  Caroline is my overall cheerleader always telling me, “Yes you can!” Lisa is an awesome running coach with lots of tips and tricks!  Katie and Shelley are great running partners who are always smiling not matter what face I may be making at the time!  I could not do any of this without them and am so thankful to be able to workout alongside all of them! 

Congrats Krista for making such awesome progress and for changing your mindset to a "Yes I can"- mindset! Here are a few of Krista's favorite recipes! 

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Chicken Tortilla Soup with Tortilla chips and homemade salsa/guacamole

Soup:

• 2 cartons of chicken broth
• 1 cup of V8
• 1 can of corn
• 1 can of black beans
• ¼ cup of brown rice
• 1 packet of ranch seasoning
• ½ cup of fresh salsa
• 6 chicken tenderloins

Put all in a crockpot and cook on low 8 hours.  Chicken should shred easily.  Serve with chips, cheese, sour cream, avocado. 

Salsa Recipe:

• 4 roma tomatoes
• 2 cans of rotel
• 1 jalapeno
• Juice of 1 lime
• garlic to taste

Blend all together and add salt/pepper/garlic to taste. 

Mix a little of your salsa with an avocado for yummy guacamole! 

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We look forward to seeing you in the studio this week to help knock out any holiday stress! Please try to sign up for your session this weekend as it helps us to plan the week and helps you stay accountable and reach your goals! Let's make December 2016  our best! 

Blessings, 

Team TransFit

Join us for Lunch & Learn- December 8 at Noon

Happy Tuesday! 

We would love for you to join us Thursday, December 8th at noon at The Pine. At this event, we will learn more about maximizing our fitness, new healthy recipes for you to try at home, and how to entertain this holiday season! You can register for this event on our app or on MindBody! If you have questions, please email us at transfitathens@gmail.com. 

Additionally, as the holiday season approaches, we have gift certificates that you can purchase to give as gifts to your friends and family. You can purchase these gift certificates at the studio or online, through the app or MindBody. 

We look forward to seeing you at the studio this week and would love for you to join us at Lunch and Learn. If you have questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

TransFit Don't Miss December News!

Happy Saturday, sweet friends!

We hope you had a wonderful week and are enjoying your weekend! It's hard to believe this year is quickly coming to an end, but now is the time make everyday count to reach your December goals and finish 2016 strong! Come join us this Saturday morning for an awesome 8:00 am  for a TransFormer workout! 

Today, we encourage you to prepare for the week ahead. Go ahead and take the time to plan your exercise and nutrition. Planning ahead can be such a vital part to full transformation. Using a food journal is another great tip to help you reach your whole body health goals! Bring the journal to the studio, we would love to help you make small adjustments this holiday with your exercise and nutrition! Remember, accountability is the key to unlocking your total transformation this year! 

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Please continue to sign up for your sessions on the TransFit app or MindBody. It is extremely important for you to sign up for classes in advance because it helps us prepare the workout for YOU! We do cap all TransFormer sessions at 16 ladies and small groups at 8 ladies to ensure safety and a more personal workout! We are offering 1-1 personal training and nutrition sessions all throughout the day as well please email us to schedule a 1-1 session.

 The holidays are such a busy time of the year and we want to ensure that you will be able to workout at the times that fit your schedule best! You can sign up for sessions HERE on our app or HERE on MindBody. If you have any questions, please email us at transfitathens@gmail.com.

Enjoy your Saturday! We are excited to see you this coming week in the studio!

Blessings, 

Team TransFit

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BELIEVE You Can Finish 2016 Feeling Your Best!

Happy December sweet friends!

Our theme this month is BELIEVE. We want you to believe in yourself as you finish this year stronger and feeling your best! These next few weeks, remember your goals and go after them. You are stronger than you think you are, so never stop!

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This holiday season, we have an amazing December Holiday Salad that has everything you need to stop sugar cravings! Whether you use it as a side or with your favorite protein as a main meal, it will be delicious! We love fueling our bodies with healthy foods that also taste great. Pomegranates are a good source of vitamin-C and provide about 17% per 100 g of daily requirement! This helps boost your immunity keeping a resistance against infectious agents!

December Holiday Salad

Serves: 2

Prep time:  5 minutes

 • 4 cups spinach or mixed greens

• 1 oz goat cheese

• ¼ cup walnuts

• 1 Bartlett pear, ripe

• ¼ cup pomegranate seeds (use a splash of pomegranate juice in the dressing)

• ⅓ c olive oil

• ⅓ c white wine vinegar

• ½ tsp minced garlic

• Pepper

Instructions: In a jar with an airtight lid, shake last 4 ingredients. Toss with greens, top with cheese, walnuts, ripe pear, pomegranate. Add in grilled chicken or other protein for complete meal! Toasting walnuts (400* 6-8 minutes) brings out such a rich flavor.

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Friends, let's make the most of this wonderful season. Take in all the smells, lights and the wonderful feeling that lingers in the air this time of year. Take the time to cherish your family and friends more than ever before, and make the most of every day. Choose to pray more, give more and love more in the coming month perhaps than you have all year- always remembering the true meaning of this season! Happy December sweet friends!! Join us December 8th for our Lunch and Learn event! 

Blessings, 

Team TransFit