Celebrate YOU with a total body strengthening home workout!

Sweet friends, 

WOW! May is off to a great start! We are so proud of everyone who is taking our Total Transformation May Challenge!!! If you haven't started yet, it's NOT too late to start! We want you to join us for the May transformation challenge! We believe in YOU and know you can do it! In order to advance the challenge, you can find a FREE week meal plans and recipes on the TRANSFORM tab of our website! 

As we make this May our best month, we want to invite you to our Celebrate Women Week! NEXT WEEK, we will be celebrating YOU! Join us for a week full of fun sessions and giveaways at EVERY session. We are partnering with lululemon Athens to offer you a week full of celebrating you as inspiring, beautiful, strong women! lululemon will be hosting a trunk show Monday 9-11am and Saturday 9- 11am for all you amaizng ladies! Let's make exercise our medicine, while celebrating all that we have to be thankful for as women! 

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As we make exercise our medicine, we want to share a workout you can do from home! This workout will allow you to get that 1 point for the challenge! We are sharing our runner's workout. This workout is made for everyone. Whether you are a runner or don't consider yourself a runner, we encourage you to try this workout! 

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We can't wait to see you this week in the studio! We hope that you make plans to join us next week for Celebrate Women Week!!! Sign up for your sessions on our app! We are so proud of you! Keep up the hard work! 

Blessings, 

Team TransFit

Are You Ready for Total Transformation May Challenge?

Can you believe May is almost here?! We are getting ready for our total transformation challenge this month and we want you be encouraged that your can reach your goals! Remember that exercise is medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting Monday! 

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We are challenging each of you to keep track of your exercise and nutrition this month. The calendar below will be used to keep track of your points. Keep track of your points daily and at the end of the month, the person with the most points will win a free month of sessions. Here is how the challenge will work- You will keep track of your exercise, nutrition, water, and more each day through points. You can gain up to five points each day.

• One point for 80+ ounces of water
• One point for 3 servings of vegetables
• One point for 2 servings of fruit
• One point for 30 minutes of exercise
• One point for reflection time.

 Write down your points for each day  on your calendar and at the end of the month we will tally up all points to see who our winners are! Use this free Total Transformation Meal Plan to jump start your May! Download here! 

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In addition, we are offering two deals just for you! 

Our TransFormer unlimited sessions package will be offered for $199. 

In order to kickstart your month, we are also offering you a FREE week meal plan! You can find the meal plan HERE! The recipes for the meal plan are also on our website, under the TRANSFORM tab. You can find them HERE! If you would like the monthly meal plan, you can purchase it on our app or website for $50! 

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Let's focus on making exercise our medicine this month! We believe in each of you and know that this will be your best month yet. Our schedule will remain the same this month, but please take note that we are moving the yoga sessions to noon on Wednesday's and Friday's! We would love for you to join us!

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

Blessings, 

Team TransFit

Transform "Hard Core" Ab Workout

Hello sweet friends! It's time to finish April strong and come alive! This week we want to challenge you to come alive through a touching ab workout! You can add in this ab workout with our April challenge! You can find this workout on our YouTube page HERE! 

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Abs are one of the major areas where our diet plays a key role. Everyone always wants to work on their abs, "love handles," and the core of the body. Your core is a major part of all movement. Having a strong core will help you be able to do every day tasks better and with ease. We've got a great ab workout for you that, when paired with a healthy diet, will torch unwanted belly fat and assist in creating a super strong core! 

Four key components to a strong core

1. Exercise- Doing a healthy balance of strength training and cardio is essential to toning your mid-section! You'll notice at the end of this awesome workout there is a jump rope minute! This minute of cardio gets your heart rate UP and helps you burn more fat! 
2. Diet- Eating a balanced, healthy diet is KEY to maintaining a lean midsection! Fill your diet with greek leafy vegetables, lean protein and other nutrient dense foods to reveal those abdominal muscles! 
3. Sleep- Rest is essentail to burning fat! Allow your body recovery time in order for it to burn fat most effectively! 
4. Stress management- For many reasons, stress is detrimental to maintaining a trim waistline. When we are stressed, we not only tend to exercise less and eat less healthy- we cause stress on our bodies which hinders it from burning fat.

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We are ending this month strong as we advance our entire body health in ways that we may never have before. Remember friends it is not about being perfect - it is about being better than you were yesterday! Keep making awesome progress and invest in your health this month. Please let us know how we can help you reach your goals! For more recipes and workouts, please click HERE to find our Transform section of our website! 

Blessings,

Team TransFit

Amazing Client Spotlight- Sara Swann

HAPPY FRIYAY! 

Each of you are COMING ALIVE this April! We hope that you have joined us for the April Arms Challenge!  Give you best today and complete the challenge stronger than when you began!

Today, we want to share the story of one of our sweet clients, Sara Swann! Sara's smile lights up a room and her dedication to a healthy lifestyle is inspiring! One word I would love to describe Sara is commitment! She is committed to giving her whole heart to her workouts, her running, her family, and her job!  Over the year, she has transformed in body, mind, and spirit and is a testimony to making the most of every opportunity!

Thank you Sara for living transformed and being such a joy to get to know!  Please enjoy Sara's story below about her total body, mind, and spirit transformation.

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 I first started my journey at TransFit almost one year ago, in May of 2016. My sister in law, Allison Cass, had been attending classes and I could tell a big difference in her, she was transforming her body, becoming stronger and healthier, striving for better overall health and it showed. She encouraged me to try a Transformer class and I finally did, and I couldn't be happier and more thankful to her! I have exercised really since high school in various formats, mostly attending gyms, doing cardio, spin and strength training classes. I really wasn't unhappy but sometimes felt like I was in a rut and wanted something more. I decided to try TransFit and WOW, what an amazing experience!. Here, it wasn't just about getting your workout done to move on with your day, it was a total mind, body experience that was the BEST way to start my day. From day one, I felt the encouragement from Caroline and the sense of community with the other women. It is such an encouraging and motivating environment, and it made me push myself to do my best each time. I thoroughly enjoyed the high intensity of the Transformer class followed by the peaceful stretch and inspirational message to close out class. I remember having tears in my eyes, yes tears of joy, from an overwhelming total mind and body experience that first day. Now I try to attend 2-3 transformer sessions per week. 

I have also thoroughly enjoyed Lisa's running class on Tuesday mornings. I have always liked getting up and working out at 5:30 since its really the best and only time that fits my schedule and gets my day started off on the right foot. I have run on and off for many years, but never had any one show me proper form or body mechanics to help improve my technique. The track workouts are really fun and running with a group is encouraging and motivating. I'm always so inspired by all the women that get up early, put their tennis shoes on and hit the track to do something good for their bodies, and what an awesome way to see the sunrise with this wonderful community of women. I had run one half marathon in the past, pre-kids, and Allison and I decided we wanted to run the Chick Fil A half this spring (her first half). Lisa sent us a training schedule and we did each week together, holding one another accountable. I've never been one to brave the freezing temps or windy days for an outdoor run (I'd just take the easy way and hit the treadmill ;)) but there was such a sense of bonding and accomplishment to set a goal and stick to it and doing it with my sister in law was unbelievable. Thanks to Lisa and Caroline's encouragement and tips, we made it through our training and completed the Chick Fil A half just a little over 2 wks ago. They were there with us the whole time, even during the race, cheering us on, and I cannot tell you how much it meant to Allison and I to have such inspiring coaches and friends to share this experience with. We are now hooked, and are ready to find our next half marathon to tackle.

I cannot say enough about my experience at TransFit. I enjoy that it isn't just a place to exercise, but a total health experience to truly transform all aspects of your health. From healthy recipe ideas that I can cook for my family (even in a short amount of time for us working moms) to encouraging scripture that keeps me uplifted, to the accountability and friendships I've made. Caroline, Lisa, Katie and the women at TransFit have been such a blessing to me and I'm grateful to Caroline that she was lead to create this special environment for the women in the Athens community.

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Let's finish April just as strong as we started! We want to remind you about our TransFit app. This app can be used to not only book your sessions, but to find inspiration, exercises, and recipes to try! The TransFit App great place to go when you need a quick workout or meal idea for your week. If there is anything you want to see on the app, let us know! We would love to help you! 

We look forward to seeing you in the studio! Let's come alive TODAY! 

Blessings, 

Team TransFit

Happy Easter! 🙌🏼✝️

Happy Easter, friends! 

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

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

We are excited to see you and help you transform in body, mind, and spirit this week in the TransFit Studio! 

Blessings, 

Team TransFit

Enjoying a Healthy, Joy Filled Easter! 🐣🌸

Easter is coming up, and for many of us that means a big family brunch followed by a massive helping of candy — think Cadbury Eggs, Peeps, and lots of jelly beans. While a few Easter treats are not “TERRIBLE” for you, weighing a basket down with chocolate, caramel eggs, and jelly beans can be the gateway to mindlessly snacking on candy for the rest of the week which, as you know, leads to you & your family feeling sluggish and groggy. Whether you're making a basket for a friend, little one, or someone special in your life, there are definitely some more fun and healthy ideas to sneak in along with a few pieces of candy. 

Our hope for you this Easter will be to enjoy your family and celebrate Christ’s resurrection!  Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! This Easter we challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday Jesus' resurrection, and the blessings He has given you! 

Alternative Egg Stuffers

• Money
• Spring clothes
• Bathing suits
• Play dough eggs
• Spring flowers like tulips, dahlias, or lilies.
• Puzzles
• Small toys
• Stuffed bunnies
• Stickers/Tattoos
• Magnets
• Disposable cameras
• Packets of seeds and gardening tools
• Silly Putty (it even comes in its own egg)
• Pastel-colored socks
• coupons for a special outing or later bedtime

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Here are some of our TransFit Team's favorite nutritious Easter snacks to share with your family! We have many more healthy, family friendly recipes - click here.

Add baby carrots to a small flowerpot full of hummus for a fresh snack. Serve with additional veggies or crackers.

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Add sesame seed eyes and a carrot nose to hard-boiled eggs for a protein filled snack.

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Recipe from Fire and Flavor

Grilled Chicken with strawberry feta salsa

Salsa

• 2 cups fresh strawberries, hulled and quartered
• ½ cup finely chopped sweet onion
• 2 tablespoons lime juice
• ¼ cup crumbled feta cheese
• 2 teaspoons olive oil
• 1 avocado, peeled and diced

Chicken

• 1 tablespoon olive oil
• 2 teaspoons lime juice
• 4 (6- to 8- ounce) boneless, skinless chicken breast halves

Directions:

FIRST  In a medium bowl, combine strawberries, onion, lime juice, feta, and oil; set aside. 

NEXTPreheat grill or grill pan to medium heat. In a large bowl, whisk together 1 tablespoon olive oil and 2 teaspoons lime juice and season with salt and pepper.  Add chicken breasts and toss to coat.  Grill chicken for 6 minutes per side or until meat thermometer reads 165° F. Loosely cover chicken with foil and let it rest for 5 minutes.

LAST Add chopped avocado to salsa and season with salt and pepper; toss gently. Top chicken with salsa and serve.

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We pray that you fix your eyes of the resurrection of our Savior this Easter! He is RISEN! We look forward to helping you transform in body, mind, and spirit! 

Blessings, 

Team TransFit

What's all the buzz about Probiotics?

What an amazing start to April! You have come ALIVE this week friends! Thank you! 

Last Friday, we had the pleasure of hearing from our TransFit team and special guest and gut health specialist, Jennifer Rickard. We learned about the importance of meal prepping and all the reasons we need to keep our gut healthy. Today, we want to share with you some of the key takeaways from our Lunch and Learn discussion!

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Gut health is such an important part of whole body health. All diseases begin in the gut. 90% of our cells are bacteria cells and 10% are human cells. Thousands of species of bacteria all have different functions. Some of the bacteria digest foods, some produce different vitamins and hormones, some respond to medicines and infections, some control your blood sugar and cholesterol levels, and some control your risk for obesity or diabetes. These bacteria control almost every process in your body! Our brain and gut are connected through the enteric nervous system. The belly and brain are connected physically and biochemically. So, this means that the types of bacteria in our guts control the way we think, behave, and feel. 

It is so important to maintain a healthy balance of good and bad bacteria. There are many reasons how the delicate balance of a healthy gut is compromised. We eat diets of sugar, processed foods, and alcohol. We consume antibiotics and have too much stress. The above areas create an imbalance causing the bad bacteria to shift from a single cell of yeast into a mycelial fungus. Thus, causeing gut diseases and other problems in our bodies.

So what can we do to keep it balanced and try to regain gut health?

• Cutting back on sugar, processed foods, antibiotics, NSAIDS, steroids, and synthetic hormones 
• Cut back on stress. Stress is harmful to our health and is actually the second cause of unbalanced gut flora.  
• Read your labels to decrease sugar and processed foods
• Eat whole, live, raw foods
• Supplement with a quality probiotic (kombucha, supplement, fermented foods)

Be sure to avoid probiotic supplements that have sugar or glucose in the ingredient list. We can also get moderate levels of probiotics from a healthy diet rich in cultured organic products like yogurt, goat’s cheese, kefir and buttermilk. Many common leafy greens are also excellent sources of probiotics. The best greens for increasing probiotics include chlorella, wheat grass, and spirulina. The advantage of getting these disease-fighting bacteria from green sources is that these foods are also extremely high in immune system-stimulating vitamins, minerals and nutrients. 

5 key benefits associated with the daily intake of probiotics include:

• Enhanced immune system response 
• Increased ability to digest food 
• Alleviates many common digestive disorders
• Increases the ability to assimilate the nutrients from food 
• Reduces negative affects of taking many types of antibiotics 

Go out today and pick up some Probiotics, your stomach will thank you!

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Flora-Flourishing Meal in a Jar

This recipe has all components of healthy meal: protein, whole grain, vegetable, fruit, and healthy fat. The natural yogurt and kefir provide a generous variety of gut-friendly bacteria and yeast. The oats and chia seeds provide food (probiotics) for your gut bacteria and in total, the recipe contains 11 grams of nutrient rich fiber. To round out the meal, add a serving of dark green or red vegetables. 

Ingredients

• 1/2 cup Greek yogurt
• 1/2 cup plain Kefir
• 1/3 cup canned pumpkin
• 1 teaspoon real maple syrup 
• 2 tablespoons raw multi-grain hot cereal (see note)
• 1 tablespoon chia seeds
• 1/2 teaspoon ground cinnamon, plus additional for sprinkling
• 1/2 cup frozen mixed berries
• 1 tablespoon sliced almonds

Directions

In a small bowl, combine yogurt, Kefir, pumpkin, syrup, raw multi-grain hot cereal, chia seeds, and ground cinnamon. Let stand 5 minutes. Pour half of mixture into a pint container. Place frozen mixed berries in jar on top of yogurt mixture. Add remaining yogurt mixture. Sprinkle with cinnamon if desired. Top with almonds. Refrigerate overnight or up to two days. 

***Ingredient notes: Country Choice Organic Multi-Grain Hot Cereal is available at large natural food stores. It looks like rolled oats. If you can't find it, substitute rolled oats. 

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Check our our APRIL DEALS- You can purchase on our app! 

Our Transformation All Access package for 30 days is on sale for $200! 

Our TransFlex Yoga package for 10 sessions is on sale for $100! 

Our TransFormer 20 session package is $240!

If you have any questions or would like to meet with our Nutrition Consultant to discuss your nutrition plan  you can email us at transfitathens@gmail.com or purchase a 1-1 session on our app! Don't forget to sign up for sessions in advance and check out our April specials.

Blessings, 

Team TransFit

.....and the Winners of the Maximize your Motivation in March are....

Sweet Friends! 

We are beyond proud all of you who participated in our March Challenge to exercise everyday! You are all winners for attempting the challenge! Be proud of yourself!  Let the challenge continue to motivate you into ACTION this April! Try our April Arms and Abs Challenge to stay motivated! Make everyday count and remember that 15 minutes is better than no minutes of exercise!

We are so thrilled to announce the winners of our Maximize Your Motivation Challenge! These amazing ladies names were pulled out of a hat today after receiving over 100 March calender's! Congrats to everyone who participated- THANK YOU ! 

Our first place winner is Amy O'Neil! Amy has won a month of FREE sessions!

Our second place winner Is Sarah Spicer! Sarah has won 5 FREE sessions!

Our third place winner is Deborah Ragland! Deborah has won one month's worth of meal plans and recipes!

We are so proud of each of you! Thank you for pushing yourself to make March your best month yet! 

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This week in the studio we are passing out our April Arms &  Abs Challenge! We have the calendar pictured above with a daily arm workout that we want you to complete! 

Additionally, we have some April DEALS for YOU! 

Our Transformation All Access package for 30 days is on sale for $200! 

Our TransFlex Yoga package for 10 sessions is on sale for $100! 

Our TransFormer 20 session package is $240!

These packages will be on sale through the month of April! To purchase, you can find them on our TransFit App HERE! 

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We believe in you! Let's make this April our best, yet! If you have any questions, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio this week! We love feedback on session times moving into May please let us know if you would like any new session times! 

Blessings, 

Team TransFit

How to Come Alive in April- 5 Transformation Tips

Happy April!

April is the perfect time to recharge and come ALIVE! We are encouraging each of you to come alive through this month's challenge- the April Arms Challenge! Challenge yourself daily with the exercises below! Get your family and friends to join you too. This is a great way to tone up your muscles and get in the habit of doing exercises daily. Click on the calendar to get this April challenge started!

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APRIL TRANSFORMATION:

A- Action. Take action on your health! 

P- Pray. Take time for reflection and be grateful for your blessings! 

R- Renew. Renew your goals! 

I- Ignite. Ignite passion for exercise. Exercise is worship!

L- Love. Love the body you have and give your best! 

5 Transformation Tips

1. Avoid giving restraints toward God. Allow Him to take ACTION and believe that He can and will work in big ways! Invite Him into your month and ask Him to guide you and your goals!

2. Be in PRAYER. Plan your quiet time and lay it out the night or day before! 

3.RENEW your goals. Rewrite your goals. Challenge yourself to set 2 specific goals for the month and set 1 goal for each day and proud around it! 

4. IGNITE a spark in your exercise and workout with a friend! Accountability is such an important part of living transformed!

5.  Believe that God LOVES you! He sees you as a chosen daughter- enough and beloved! 

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Let's come ALIVE in April! We believe in you! We look forward to seeing you in the studio this month, as we take on the April Arms challenge! If you have any questions, please email us at transfiathens@gmail.com. 

Blessings, 

Team TransFit

Unbelievable Barrow Buddies Transformation!

Friends, 

Our TransFit word for March was Commit! Go all in, all heart and all mind, and take action with your nutrition, your exercise, and your spirit to giving your best! Thank you amazing ladies for working so hard to maximize your motivation in March! When I think about commitment, dedication and doing all things with your whole heart I think about these incredible ladies who all work at Barrow Elementary!  Today, we are excited to introduce you to the amazing Barrow Buddies! Jenn Leahy and Lauren McElhannon were some of my very first clients over five years ago in my home studio and now they have inspired Ellen, Kristy, Katheryn, Vanessa and so many more people to live a life transformed. These ladies have lost well over 50 pounds combined, lost body fat and inches, but primarily feel strong in body, mind, an spirit! Please take a minute to learn about their transformation story and know that you, too, can do anything your put your mind to when you comitt to your goals and dreams and take action!

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Lauren, Jenn, Ellen, Kristy, Katheryn, Vanessa! 

"Take care of yourself!" We hear this a lot when working at an elementary school.  Lots of fun and lots of stress!  As a school, we have decided that we are going to take this advice to heart and try to provide opportunities for all to take it too -- students, staff and families!  We see the benefits of putting forth lots of effort towards health and wellness, making our lives at home and school more manageable. The Transfit Team is so supportive - Caroline has taught staff and student exercise classes (both at our school and in the studio!), Katie has led a nutrition discussion, Caroline has come to the school for Holiday Extravaganza, for school wide assemblies and more!  Our Barrow Buddy Transfit group continues to grow and we've come together to support and encourage each other to work HARD for what we want - to be our healthiest, strongest selves!  All being working moms, we prioritize our health by checking in with each other, sharing nutrition tips, encouraging/motivating each other to exercise, and having FUN together!  We all agree that the Transfit Team is like no other - we value the spirit, passion and positive energy that they all exude.  Having a workplace culture of wellness provides the support and encouragement that we need to take care of ourselves.  We are so lucky and grateful to be surrounded by these powerful women in the commumity! 

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Ladies, we have loved getting to work alongside you! We are so proud of each of you and the impact you are making in so many lives! Keep up the hard work! 

If you or your business, would like to meet with us for a 1-1 session or a Cooperate Wellness program, please contact us at transfitathens@gmail.com for more information. We would love to work with you! 

Let's finish these last few days of March strong! Commit to achieving your goals and dreams! 

Blessings, 

Team TransFit

Finish March Strong! FREE 5 day No Sugar Challenge Guide inside!

Happy Sunday! 

We had an amazing week in the studio and look forward to finishing March strong with you! Today, refocus your mind on those goals you set at the beginning of the month. We can finish this month, just as strong as we started! We hope that you have been exercising daily for our Maximize your Motivation in March challenge! Bring in your calendars at the end of the week, to be entered for a month of free sessions! Today, we want to challenge you to take our TransFive challenge. What better time to start, than the last 5 days of March?  Also, please join us for our Lunch & Learn this coming Friday at 12:30 at the studio to learn about meal prepping for Spring and the benefits of probiotics and gut health for optimal wellness.

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Our TransFive challenge is a five day SUGAR elimination challenge. We will send you our eBook that is filled with a 5 day meal plan, recipes, tips, and daily scripture to help you conquer the challenge! As you accept this challenge keep these tips in mind: 

• Avoid simple carbohydrates, like processed breads, cereals.
• Avoid added sugars in foods, artificially sweetened desserts and candy.
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast.
• Drink a minimum of 100 ounces of water DAILY.
• Try to eat less fruits and MORE veggies!
• Exercise each day for a minuimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.

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We are ending March strong with our Lunch and Learn event, March 31. Join us in the TransFit studio for a delicious lunch from The Pine, while learning tips on how to meal prep! Our TransFit team and Health Coach and Specialist, Jennifer Rickard, will be teaching about the importance of meal prepping. Jennifer will teach us about the connection between the guy and overall health and wellness. Cost to cover lunch is $10. To register, please sign up on our app under special events, HERE! We would love to have you! 

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Thank you for accepting the challenge! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

New Family Favorite Recipes! 🍀

Happy St. Patrick's Day sweet friends!  Add in some extra greens into your nutrition plan this weekend in honor of the lucky holiday! Also, with a refreshing new season approaching, you may need some relaxation & reflection time with your family and friends. I was listening to the radio while I was out running errands, and I heard a nice segment on the importance of getting the family all together for a meal a few times a week. I’ve experienced first-hand the wonders of a family dinner, but let’s admit, it’s a rarity that the entire family sits down for a meal together.  These meals can be a special time when you can learn what’s going on in everyone’s lives,  spark up a fun, new conversation, or just enjoy sweet company!

Sick of hearing “how was school? How was work? How are your friends?” Why not spark not only a good conversation but also your imagination with some fun questions?

• Where is your favorite place in the world? Why?
• How do you know when you are all grown up? Why?
• What would your life be like if there were no telephones?
• Name three things that you have never done that you one day hope to do?

We also love to play Beginner Dinner Games (Barnes N Nobles), the Healthy Eating Game (Pottery Barn Kids), or just say 3 encouraging words to each person at the table (this can get tricky with little ones… but always funny)!

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Below are a few family favorites recipes. Whip these up and you're sure to have your family begging for more meals together! On another note, even if you don't cook, just enjoying time together around the dinner table with a prepared meal is a great start! 

We would love to hear your favorite family dinner recipes! 

Chicken & Broccoli Alfredo

Ingredients: 

• 2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces
• 2 cups cooked broccoli (steamed)
• 8oz whole wheat rotini or spaghetti squash
• 2 Tablespoons extra virgin olive oil 
• 2 teaspoons minced garlic
• 2 Tablespoons whole wheat flour 
• 1 cup low sodium chicken broth
• 1/4 cup almond milk
• 1/4 cup plain Greek yogurt
• salt & pepper
• 1/2 cup grated parmesan cheese

Directions: 

Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside. Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute. Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.

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Slow Cooker Pork Tenderloin Fajitas

Ingredients: (serves 5-6)

• 1 Lean Pork Tenderloin
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons soy sauce, preferably the low-sodium variety
• 1 jalapeno pepper, seeded and chopped (optional)
• 2 cloves garlic, minced
• 4 – 5 bell peppers, any color
• 1 onion (chopped)

Other fajita fixings:

• Whole-wheat tortillas, lettuce wraps, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, avocado, etc.

Instructions:

1. Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.
2. Rub the spice mixture over all sides of the meat and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top. Add ½ cup water to pot.
3. Top the meat with the diced jalapeño and minced garlic. Slice the bell peppers and onion and throw those on top of the meat as well.
4. Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.
5. Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above). 
   
   Enjoy!

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If you would like to set up a session with our Nutrition Consultant, Katie Woodall, to discuss your family and some great new recipes you can purchase this on our app HERE! During the consultation, we will give you a plan to help you achieve better nutrition habits, fit just for you and your family!

Try these meals sometime in the next few weeks! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit  

Now is the time to take ACTION on your health!

Sweet ladies, 

March is off to a great start! Thank you for filling our studio with smiles, energy, joy, and encouragement! Are you ready to take action on your health? Don't waste another minute! We want to help you reach your goals, dreams, and full potential.  We are now  offering our Maximizing Your Motivation in March Nutrition Package! If you would like to purchase the package, you can find it on our app HERE! 

What is your true motivation this month? To truly maximize your motivation, you have to KNOW your motivation! What is your motivation for better health??? We all have days where we trip and fall and get discouraged. There are days when we all lack motivation to keep pushing toward our goals. But, we can stay motivated by making a commitment to our goal and by aligning our actions with that decision or goal regardless of how we feel! You may never really "feel" like it but now is the time to take action! We love you and want to encourage you to be your best! 

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One of our key focuses for the Maximize your Motivation in March package is commitment. Our theme verse this month is Psalm 37:5- "Commit your way to the Lord. Trust in Him, and He will act."

God is not promising things will always be easy... they will be hard... but be encouraged that  the tree which weathers the most storms often grows to be the strongest! We must trust that we can handle the challenges He sets before us and commit to reaching our goals. Bring your commitments, goals, and dreamsto the Lord  ask Him to give you the strength to do whatever is that you are setting out to do! 

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Let's commit to strengthening our core by working on our abdominal muscles. Set aside 10 minutes every day to get in a great abdominal workout! This workout can be used for your March challenge to exercise daily! 

If you have any questions, please contact us at transfitathens@gmail.com.  We are excited to see you this week! 

Blessings, 

Team TransFit 

Total Body Transformation Home Workout!

Hello friends! We are so excited to share this awesome workout you can do at home or on vacation using only one resistance band to tone and strengthen your entire body!! 

We realize that changing your daily habits to incorporate regular exercise can be challenging --the key is to set small daily goals this will make your health a priority! One daily goal for March can be to do some type of exercise each day! 

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To get you started, here’s a workout you can do anywhere, any time! With spring break trips coming up and weekend travel as the weather warms, it’s good to plan ahead for your workouts as you would plan ahead what clothes to pack. Keep up your healthy lifestyle on your vacation to feel great and energized on your trip, then slip right back into your regular exercise routine when you return home! Toss a resistance band into your bag and you can do this workout on the go! Always be sure to warm up for at least 5 minutes before your workout, adding a cool down and stretch afterwards.

Set an interval timer for rounds of 1 minute of work with a 30 second cardio interval in between (jumping jacks, jump rope, high knees). You will get cardio and strength training in this workout by alternating through each!  Challenge yourself here!  Check out the video for demonstrations of the exercises!

Cool down and stretch, or repeat workout! Let us know how you do! Tag us on Instagram @transfitathens #transfittravels #exerciseisworship! A video of this workout can be found in the Transform section of our website as well as here on YouTube!

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Give this workout a try this weekend! We look forward to seeing you in the studio next week for more amazing strength training and fat burning workouts. Book your sessions in advance, and commit to giving your best and honoring your body through exercise! If you have any questions, please email us at transfitathens@gmail.com.  

Blessings, 

Team TransFit

How Can You Maximize Your Motivation in March?

Bye Bye February... and Hello March! We are so proud of all the hard work & dedication we've seen this past month! We love hearing from all our friends on how their training and nutrition programs are going. You have stayed committed to your goals! We ended February strong with our Favorite Things Luncheon. What a great turn out and it was so fun sharing all of our favorite things with one another! 

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This month we are challenging each of you to Maximize Your Motivation in March! We are attaching the March calendar for the AWESOME challenge this month. We are challenging each of you to exercise DAILY! Remember exercise is worship! Record what activity you completed on your calendar and show it to us March 31st, for the chance to win a month of free sessions! Yes 1st place will win one month of free TransFit sessions, 2nd place will will 5 free sessions and 3rd place will win one month's worth of meal plans and recipes! We want to reenergize you to reach your goals in March!

This month, our theme scripture is Psalm 37:5- "Commit your way to the Lord. Trust in Him and He will act." 

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This month we are offering a $100 Maximize Your Motivation in March Nutrition Package. This package will consist of:

• 1-30 minute nutrition or personal training session
• 4 weeks of meal plans/ recipes/ shopping list/ inspiration 
• 4- 1o minute accountability check-ins via phone 

To purchase this package, please go to our app HERE or MindBody HERE! If you have any questions, please contact us at transfitathens@gmail.com. 

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Let's make this March the best month! We can do this, ladies! Check out our schedule for new sessions we are offering! Yoga will be offered on Wednesdays and Fridays now at 11:30 with Michelle! 

 If you have any questions or would like to set up a 1-1 session, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Amazing Client Spotlight: Hannie Lanclos

Happy Saturday, friends! 

Today, we want to introduce you to one of our sweet clients and share her inspiring story with you!  Hannie Lanclos lights up the room with her contagious joy and beautiful smile! Her hard work, determination, and positive attitude, even through adversity, are an encouragement and inspiration to us! Hannie has made an amazing transformation over the past few months at TransFit! Hanna exercises  2-3 times a week at TransFit with Trainer Katie Lord! We are so proud of all she has accomplished so far, and we are amazed at how God has worked in Hannie’s life!  We are excited to share her story with you today! Congrats Hannie - keep living transformed! 

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My mom, sister, and I were in a terrible car accident on the way to school March 2, 2016.  I had multiple injuries, including a torn aorta, a C-2 spine fracture, a shattered pelvis, kidney and liver lacerations, brain bleeds, and a collapsed lung.  I spent 21 days total in the ICU at Egelston and on the rehabilitation floor at Scottish Rite and came home in a wheelchair, wearing a halo- brace for my broken neck.  I was in pretty bad shape, but after about 16 weeks, I was walking again on my own, and after 18 weeks, I got my halo off. I had to wear a neck brace for a while after that but was eventually discharged from physical therapy in September.

Before the accident, I ran cross-country for my school, but my main sport was horseback riding. Although I was released from physical therapy, I was nowhere near where I had been physically before the accident. I had lost a lot of muscle strength after 7 months of not doing any significant activity and could not return yet to my sports. I wanted to get back to where I was, but I had always hated the idea of exercising!  My mom found Trans Fit and made me go; I thought I would hate it!

I started going twice a week for 30-minute training sessions in October 2016, and I haven't quit because I have ended up loving it! I have come to realize that exercising actually makes me feel good — mentally and physically! Thanks to the encouragement and fitness plan of my trainer, Katie, I started riding horses again in December!  I love going to Trans Fit, getting stronger, and celebrating the body the Lord gave me back!

Hannie's mom also said- 

We have been so appreciative of the quality training Hannie has received at TransFit!  This March will be a year since the accident, and we will be forever thankful for all God has done to heal Hannie.  She has made such progress and looks forward to more!  We are glad Hannie is regaining her strength, but we are also glad she is learning the value of life-long regular exercise and healthy choices.  We believe God placed just the right people in the right places at the right time for Hannie’s miraculous recovery, and Trans Fit has now become part of that plan too! 

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Hannie, we are so proud of your hard work and determination! You are an inspiration to all of us! Keep motivated, striving for progress daily! 

We look forward to seeing you next week in the studio! If you our your daughter would like to set up a 1-1 session with one of our trainers or nutrition consultants please email us or check the TransFit App under 1-1 Personal Training.

Have a wonderful weekend, and enjoy the everyday blessings in your life! 

Love, 

Team TransFit

5 Superfoods for Your Heart ❤️

Happy Saturday! 

It has been another incredible week in the studio! We can celebrate the love we have for our bodies through movement and change our perspective to view exercise as worship- that is how you live transformed!  While exercise is a way to honor your body, eating nutritious, healing, and nourishing foods is another way to live transformed.  Exercise and nutrition are also a vital piece of keeping your hearts healthy! We want to share five superfoods for your heart and a fun, new recipe to try! 

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1. Hemp Hearts. Hemp hearts are they "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart! 

3. Leafy Greens contain a nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for an overall better blood flow. 

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micro nutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression is not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

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Hemp Transformer Energy Bites

• 1 cup oatmeal (not quick cooking)
• 1/2 cup nut butter
• 1/3 cup honey
• 1 cup coconut flakes
• 1/2 cup ground flaxseed
• 1/2 cup chocolate chips
• 1 tsp vanilla
• 1/2 cup of Hemp Hearts (to roll the energy bites in)

Put all the ingredients in one bowl, mix, and roll them in Hemp Hearts. Then, let chill for 30 minutes in the fridge. Enjoy! 

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Keeping our hearts healthy is such a vital aspect of our whole body health! We look forward to seeing you in the studio soon and hope you enjoy your weekend! Continue to work hard towards your February goals! We believe in YOU!

Come join us next Friday, February 24th at 12:30 for our Favorite Things Luncheon! You can register on the app! The cost will be $10 to cover lunch! Bring THREE of the same favorite item and at the end of the luncheon you will walk away with three new items! 

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

Blessings, 

Team TransFit 

You are LOVED! 😍

Happy Valentine's Day, sweet friend! 

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

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Let's make this our BEST February. Try these 5 goals each day in February! Let's finish February strong!  

1. Drink 100 ounces of water a day
2. Food journal each day
3. Give a compliment each day
4. Exercise 30 minutes daily 
5. Stretch 5 minutes daily

We believe in each of you and know that you can achieve each of these goals! Let's lived faithfully fit this February!

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We look forward to seeing you in the studio this week! Save the date for our Favorite Things Luncheon- February 24 at 12:30 PM! For fun, healthier recipes to have today- please check our our blog from last week! You can find it HERE or find the recipes and inspiration on our app! 

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

Blessings, 

Team TransFit 

💗 Hey Valentine... 5 Ways to Love your Body!

Good Morning Beautiful friends!

 As we all know, Valentine's Day is approaching and typically that means - lots of candy and sweets everywhere we look! Valentine's Day is the perfect holiday to take extra time to show others how you love them!  Let's also take some extra time to love our bodies Valentine's Day? Take just a moment to dwell on this verse-

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

These are the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take a few minutes today to write down things you love about the way God made you. Now, go share this verse with a friend! Encourage your sweet friends today in their own beauty, inside and out. Valentines Day is the day of love! Let's be intentional about spreading love, encouragement  and blessings as much as we can.

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

First, here are our Top 5 Ways to Love the Body you have been gifted this Valentines Day! 

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1. Make a Valentine's celebration breakfast! Make some fun Strawberry Love Parfaits to start your day with a sweet, healthy breakfast that tastes like a treat! Take some time to say 5 reasons why you love each other as you eat your breakfast. 

2. Celebrate with non-food items! If you're sending your kids to school with Valentines, try sending cards along with temporary tattoos, stickers, pencils or other fun little toys instead of candy. Be sure to emphasize that these are things they can enjoy over and over and not just once! Get crafty and make fun, homemade cards with markers, watercolors, etc.

3. Spread out the sweets! Naturally, we're all going to eat some sweet treats on Valentine's Day. However, all of these treats don't have to be eaten on this one day! Pick 1-2 of your top choices for today, and then put the rest away to enjoy in moderation for days to come. The longer you spread it out, the more times you get to enjoy the treats! 

4. Try a new, healthy recipe! Below you will find several of our most favorite healthy and easy sweet treats! Try making these for you and your family, friends or significant other! 

5. Celebrate with red foods! See how many delicious and nutritious red foods you can put into your diet that day! Maybe try strawberries on a spinach salad for lunch, Tomato Tulips as an appetizer (just cut a plus sign on the top of a cherry tomato, fill with cottage cheese, then use chives as the stems) or Share the Love rice krispie treats (recipe below)

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Dark Chocolate Granola Bark

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

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

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Strawberry LOVE Yogurt Parfait

• 1 large container of greek yogurt
• 1 container strawberries
• Granola cereal (lower sugar)
• Stevia drops or honey to taste

Take 1 cup of strawberries and blend in blender until smooth. Hullrest of the strawberries and cut them into slices. Mix the yogurt with the blended berries. Begin layering the Mini Trifles. Start with a layer of greek yogurt. Add a layer of strawberries. Next sprinkle granola on top of the strawberry layer. Repeat layers until the mini trifles are full. Garnish with strawberries and/or granola.

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Share the Love Healthier Rice Krispy Treats

Ingredients

• 1 tablespoons butter
• 3 cups miniature marshmallows
• 6 cups Whole Grain Brown Rice Krispie Cereal (I actually found this at Target Kids had no clue!)
• 1 Cup Fresh sliced strawberries (blend or chop finely)

Directions:

In a large saucepan melt butter over low heat. Add in marshmallows and stir until completely melted. Remove from heat. Add Brown Rice Krispie Cereal and stir until fully coated. Flatten the mixture on wax paper and use a heart-shaped cookie cutter to cut out hearts or use your hands to shape the mixture into hearts. Top the hearts with fresh sliced strawberries and gently press down to seal them. (You could also mix the strawberries in with the marshmallows). Cool before serving.

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We hope you enjoy these recipes with your family and friends! Take a picture of your healthier Valentine's day! We would love to see what you and your family and friends did! We look forward to seeing you in the studio! Come join us this morning at 8:00 AM! 

Blessings, 

Team TransFit

❤️ Love Your Body! New Runner's Home Workout!

Happy Tuesday! 

We want to encourage you to live faithfully fit this February! So many fun 5k races in the coming weeks and we want your to be prepared to be your best! Today, we want to share with you our Transform Runner's Workout! In the midst of your "full" week, this is a great quick workout to help strengthen your core, quads, and glutes! Set your timer for minute intervals, completing the workout for a 45 second blast of exercise with a 15 second rest! Don't forget to get in 2- 3 sets! Check out the video below to see the each exercise! 

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Check our schedule to see our new sessions! We would love to see you in the studio this week! Come join us Thursday's at 12:30 for our Live Transformed Bible Study! If you have any questions, please email us at transfitathens@gmail.com for more information! 

Blessings, 

Team TransFit