October Client Spotlight: Paige Colquitt

Hi sweet friends! 

We are almost though the month and our October Challenge is going strong! Activity daily and one positive statement is the October Challenge! We hope you are trying to get in some type of movement everyday and recording it on your October calendar! Also, it's not to late to start the challenge, or restart the challenge! Make every day count this month! Today, we have the joy of introducing you to our October client spotlight- Paige Colquitt!

Paige radiates inner and outer beauty and shines her bright spirit on everyone she meets! Paige is transforming daily in body, mind, and spirit and we LOVE Paige's daily goal "to take it one hour, one day at a time!"  YES, that is what living transformed is - resetting, restarting, refocusing one hour at a time- giving your best with what you have! Not comparing yourself but being grateful for your little blessings! 

Thank you Paige for that reminder! We are so proud of you!  

My journey to good health began after the birth of our second child in 1998. I had lots of baby weight to lose, so I started running... and running... and running. Running still continues to be my favorite cardio exercise. Running combined with less eating helped shed all those pounds.  

As I aged, I continued to exercise regularly. In addition to running, I love to swim, hike, bike and have just taken up paddleboarding with my husband! I LOVE the way exercise makes me feel...strong, confident and ready to tackle the day! Although I felt like I had the exercising part down pat, I quickly realized that I was missing a key component in to my health routine, that of good nutrition. I began to understand that eating the same types/amounts of food as a 50-year-old didn't yield the same results as when I was a 30-year-old. I began to feel frustrated. I was still exercising as much as ever. Why was I gaining weight? That's when I discovered TransFit. The timing was perfect.

I made an appointment with Katie Woodall, nutrition specialist at TransFit, who explained to me that the food choices I make should be looked at as a way of fueling and energizing my body. I had always looked at it as depriving myself of tasty foods and missing out on good food. This was a huge paradigm shift for me ... one that I desperately needed. Katie instilled in me four nutrition goals that I try to adhere to each day. 1) Drink lots of water daily. 2) Eat more protein. 3) Consume more greens. 4) Eat smaller, more frequent meals. Everyday is not perfect by any means, but I've realized by doing these four things, I feel so much more energized and happier!  

At the same time, I also enrolled in Caroline's Transformer classes. I had been doing some exercise "boot camps" at home, but knew I needed to change things up. After taking Caroline's first class, I knew it was different. The strength/interval training was just what my body needed. The class itself challenged me, kept my body guessing and had me coming back for more. I loved it and continue to enjoy it twice a week. Losing some weight, decreasing body fat, and increasing muscle mass have all been positive results I've seen. I sweat like I've never sweated before and leave each session ready to tackle the day! Another plus is that all the teachers are so encouraging and truly want you to succeed. TransFit has helped change my mindset as well. I've always been really hard on myself and expect perfection at times. I've learned not to beat myself up when I make mistakes and that God doesn't expect perfection from me... all He asks for is my dependence on Him. He loves me just as I am and asks that I trust Him daily. My favorite part of each TransFit class is when Caroline prays a closing prayer to lift us up and remind us that God's love is unfailing.

Lastly, a huge part of my health journey has been the fun of sharing it with my husband, Steve. He, too, is on board with making healthy food choices for himself and exercising daily. He is an awesome accountability partner and encourager. We've learned that we work so much better together as a team and strive to enter each day with positivity. 

Paige, we are so incredibly proud of you! We hope that Paige's story inspired and encouraged you! We love how Paige shared about the importance of whole body health through exercise and nutrition and accountability!  

Ladies, we can finish this month strong! Let's make it count and give it our BEST! We believe in you! If you have any questions or would like to schedule a 1-1 appointment with any of our trainers or dietitian and nutrition consultants, please email us at transfitathens@gmail.com or register on our website or FREE app! 

Blessings, 

Team TransFit

Fall is in the Air! 🍁🍂

"Finally, be strong in the Lord and in his mighty power." Ephesians 6:10

Where do you find strength to keep going? Yes, fall is in the air and the air seems energizing; however, I know some days I feel weary, tired, and down. That is why I want to encourage you today friends! You can keep going and stay focused on your goals. We believe in you! We all need an extra dose of encouragement to keep going and stay focused on our goals and dreams.

Living transformed means once you make a decision to do something, you make a commitment. Commit to whole body health everyday, take action on your goals, and ask Him daily to give you the strength to do whatever it is that you are setting out to do!  Trust in the truth that with God's help you can accomplish anything. 

This fall weekend, Athens will be filled with activities for you and your family! Check out all these fun and active weekend events! 

Friday night- Light the Night is a walk raising support for Leukemia. This is a great event to join with friends and family to walk for a cause and spend time enjoying this beautiful fall weather!  Join Team Jain Gang

Saturday- AthHalf 5K- AthHalf is offering a 5K this year! The race will begin at 3:30 PM. Sign up and walk or run with your friends and family! Come out and support our TransFit runners and the entire Athens community of runner and walkers! 

Sunday- ATHHALF! We are so proud of each of you who are participating in the race and can't wait to see you cross that finish line! If you aren't running, come out and cheer on all the runner! The AthHalf will begin at 7:30 AM!  

Let us continue today, to give our best, no matter how we have done in the rest of the week or this month, to push harder, grow stronger and seek to know the Lord more than we ever have! Each opportunity and moment is precious- so let us dedicate every moment of today to living a healthy, joy-filled life.

Our TransFit Team is praying for you this month, sweet friends!

If you would like to start walking or running, our running coach Lisa Patton would LOVE to meet with you! You can sign up for 1-1 sessions with Lisa on our FREE app HERE! We also have running packages and eBooks on our website! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Try a New Healthy Dinner Recipe from our NEW Registered Dietitian: Kaeti Shurling

Happy Monday, sweet friends! A new week and a fresh start! Get excited about the energy in the air with the AthHalf marathon here this weekend and our lululemon POP Up Shop! Our TransFit staff will energize youwith strong body mind and spirit workouts in the studio all week! 

We are thrilled to introduce you to our new registered dietitian Kaeti Shurling!

Kaeti will be sharing new healthy recipes for you and will be taking new nutrition clients Mondays, Wednesdays, and Fridays in the TransFit Studio. 

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

We are so excited to welcome Kaeti to the TransFit Team!

Kaeti Shurling

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Here is an amazing recipe from Kaeti that we wanted to share with you-

Grilled Mediterranean Turkey Meatballs

Ingredients

FOR THE TURKEY MEATBALLS

• 1 pound ground turkey meat , 95% lean
• 1/3 cup plain panko crumbs or plain bread crumbs
• 1/2 cup crumbled fat free feta cheese
• 1/2 cup chopped STAR Reduced Sodium Pimiento Stuffed Olives
• 2 green onions , cut into thin slices (trim the tops and ends and discard)
• 3 garlic cloves , minced
• 1/4 cup chopped fresh parsley
• 1 teaspoon Italian seasoning
• salt and fresh ground pepper , to taste
• 1 large egg, lightly beaten

FOR THE SKEWERS

• 8 to 10 bamboo skewers
• green , red, and orange pepper, cut into 1-inch squares (I use the mini bell peppers)

Instructions

1. Heat a grill to medium-high.

2. In a large mixing bowl combine turkey meat, bread crumbs, feta, olives, green onions, garlic, parsley, Italian seasoning, salt, pepper and egg; mix well to combine.

3. With moistened hands, shape mixture into 16 meatballs, about 2 inches in diameter.

4. Thread the meatballs and peppers alternately onto skewers.

5. Lightly oil the grates of the grill.

6. Place the meatball skewers on the grill and cook for 12 to 15 minutes, rotating about every 3 minutes to cook evenly. Meatballs should be just cooked through, but not overcooked.

7. Serve warm with Garlic Yogurt Sauce 

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We can't wait for you to meet Kaeti! You can book sessions with Kaeti for nutrition consultations on our app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Come join us today and tomorrow at the studio for awesome sessions and to check out the pop-up shop with Lululemon featuring their new fall line! Lululemon will be in the studio from 8-11 AM! 

Blessings, 

Team TransFit

Finish TransFIVE Strong!!!

Happy Thursday!

Thank you for joining us for the transFIVE Challenge! We are SO proud of you for accepting the challenge to eliminate sugar for 5 days to make the first week of October your best! Challenge yourself to workout daily and come join us in the studio for strength training, running, Bible study, Biblical meditation, or yoga! You can do 5 days with no sugar- we believe in you!! 

As we enter into Day 4, here is a great reminder- Release all your worries to the Lord! We pray that you are able to surrender all control to Him.  Rest in His peace and His love for you. The Lord reminds us in His word 365 times to not be afraid- one for each day. May we live in the freedom found in Christ! 

"Cast all your anxiety on him because he cares for you." 1 Peter 5:7

You are beautiful and made in His image! Shine today beautiful friend! Make today your best day and commit to eliminating sugar today! Take this journey just one day at a time! You will feel energized & revitalized at the end of the 5 days! Please read the daily inspiration for today in the eBook & remember your goal for this week! 

Keep these great tips in mind each day- 

• Avoid simple carbohydrates, like processed breads and cereals 
• 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 for 30 minutes in the morning and 30 minutes in the afternoon- one option would be to alternate your strength training and cardiovascular exercise

YOU ARE ENOUGH! The Lord has created you in His image! Be encouraged by His truth! Thank you for accepting the challenge! Stick with the meal plan today! 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

Are you up for the Challenge? TransFive No Sugar starts Monday! Download the FREE Ebook!

Happy October sweet friends!

Each of you worked so hard in September, gaining whole body strength! Thank you!

Optimism in October is our theme this month as we work to transform not only our bodies but our minds too!  Each new month can be a fresh start with renewed motivation and willpower to reach new goals and follow a healthy lifestyle. As the month progresses and the "fullness" (aka craziness) of the holiday season begins, we often struggle to remain as dedicated and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind and spirit too!

Here's a goal for you...stating tomorrow, Monday, 5 days no sugar!  How about trying our TRANSFIVE  --no sugar challenge? We believe in you and YES you can give it your best! 

Download the free guide here.  Let's do this as a strong community and hold each other accountable to having no sugar for 5 days! 

Part of your accountability can be to encourage one another through our October challenge! This October we are challenging each of you to exercise DAILY, and say one positive statement whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app!

To help you with this we want to OFFER our ALL ACCESS PASS for the month of October for a special of $185 !

We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a MONTH of FREE sessions! If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 

We are so excited to take this challenge together and look forward to seeing all that you can accomplish. If you need any ideas for workouts, check our app or our website under HEALTHY LIVING! If you have any questions, please email us at transfitathens@gmail.com. 

Enjoy encouraging one another and unlocking the key to total transformation! 

Blessings, 

Team TransFit

"Let us RUN the race marked before us..." Why do you RUN?

Happy Wednesday, friends! 

Can you believe we are in our last week of September?! The month has flown by, and we hope that you have made this your best month yet and challenged yourself in our September squat challenge! Today, I am excited to share some stories that will inspire you to run or walk .... not just physically but run the race of life- well.  "Why would you ever want to do that to your body" many people have asked these past few weeks as we talk about a marathon. On September 19-  Lisa, Allison, Sara & I finished a marathon in Chicago.  Yes I emphasized finished because there were a few times where I wanted to stop and give up.  However, reflecting back on the marathon trip I realized we are all running marathons- daily - the marathon of LIFE! You have an easy pace one day, a race pace another, a natural high and a rock bottom low. We all have those feeling some days that we can't take another stop forward but with help from God, friends, and family yes we can! That is why I love a marathon!!! To have to fully rely on Christ to get me through seemingly impossible situations when I physically can not stand on my own. Exercise is worship! No matter how much you train in this marathon of life we will all be tested but when you trust in Him, you CAN and you WILL finish the race. 

I am excited for you to read these stories below.

Love and blessings, C

Sara Swann, Allison Cass, Lisa Patton, Caroline Ward

In Lisa's words: I trained for a marathon, but the Lord had a bigger plan for me. To prepare for the marathon, I carefully planned workouts, journaled food, added more water and was well hydrated for all workouts. I spent time focusing on scripture and positive thoughts in preparation for the mental challenge of the race. I felt confident and ready. I planned, prepared, and then performed, however my outcome was not what I had envisioned. A stomach virus had crept in and I was febrile and nauseated during the race and for the next few days. If I didn’t accomplish what I had set out to do, where was this peace and fullness coming from? As I reflect on the weekend, God presses on my heart the true race we are running. Our training plan is set for eternity. We are all running a marathon. Sometimes the outcome is exactly what we planned for and sometimes it takes a turn we never expected; even one we were careful to avoid. One of my favorite things about marathon training was the fellowship and accountability with my TransFit running partners. Yes, sweet friends, we need the accountability for physical fitness and wellness, but oh, how much more precious are these relationships that we are building for our marathon of life.

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Sara's marathon story: I started running and still do, because I love being outdoors, feeling the breeze in my face and the feeling of joy it brings when I finish a run! Sometimes it's hard to get started; its cold or hot, I'm tired, or it's really early when the alarm goes off, but the feeling of pure joy and the fellowship of the wonderful women inspire me to "do it anyway". I love challenging myself to new goals and the feeling of accomplishment when I reach them, and the accountability partners that help me get there! Nothing like the feeling of finishing a race whether it's a 10k, half or full marathon. I think running is a lot mental for me- a good way to have some personal time alone with God, enjoying His beauty or the time to get to talk with other friends to encourage one another! It sets the tone for a great day to go out and sweat, release energy, spend time in prayer and surround yourself with encouraging women! This marathon was really special because I was able to enjoy it with some amazing women. The training is time consuming and difficult to work into your busy life but the reward is so much more than any sacrifices made!! I had to battle some obstacles going into the marathon with a foot injury and an upper respiratory infection the week before however the good Lord taught me some lessons in this and helped get me through the race- a feet I could not have done without His strength!! Because of that, the beautiful scenery, amazing friends and the strength of my God, I have never felt more close to God or had quite a feeling of elation after finishing this marathon! It was life changing and I would encourage everyone to do a 5K, 10k, half or full marathon so they can also experience this! Unbelievable! 

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Allison's marathon story: If anyone had asked me this time a year ago if I had any interest in running a marathon, my response would’ve definitely been a huge NO , accompanied by bellowing laughter!  That seemed like a goal so unattainable that I wouldn’t have even considered it possible.  I have always loved running…but definitely short distances, usually 4-5 miles a few times a week. It wasn’t until after I ran my first half marathon in April that I truly realized how passionate I really was about running.  After the half, Sara and I continued to run with a running group on the weekends and it became something that I looked forward to each week!  I got to know some of the most precious ladies and established friendships that I will be forever grateful for. Many, many problems were solved and deep questions were answered on those early Saturday morning runs.  As our mileage crept up, it briefly entered my mind that I might could TRY…but it wasn’t until my husband gave me the little nudge of support I needed to really set the goal and say…YES, I can!!   I did, however, tell Caroline and Lisa that I felt like I’d probably lost my mind ;) !  But from that point on, I’d committed so I chose to not look back.  It was a journey in itself just to get to that weekend of Sept 17th.  So many miles logged, so many days checked off our training plan, so many questions and fears.  I just can’t express how instrumental Caroline and Lisa were in keeping us accountable and guiding us through the training process—soooo grateful for the instruction and support they provided through all of it.  The weekend itself was incredible!!  We saw God’s hand in so many things throughout the whole weekend.  We had such an AMAZING support group of both family and friends back home and we truly felt all the prayers lifting us up throughout our time in Illinois.  We had such a sweet, special time, enjoyed fellowship with one another and were able to focus on not only our physical health and readiness for the race but more importantly on our spiritual health and our relationships with the Lord.  It became so clearly evident the correlation between running this actual race and the race of life.  Race day was amazing! Those last 6 miles were TOUGH!! But we powered through and to finally see the finish line was so wonderful!!  While that day was the culmination of all the many weeks of training and hard work…I realized it was the time spent those couple days before that I am most grateful for.  The whole thing was such an empowering, spiritual experience that I will always treasure.  I learned so much, I grew so much…I’m just so thankful.

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles.  And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of our faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.

~Hebrews 12:1-2

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We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We would love for you to join us Friday at 12:30 at the TransFit studio for our Walking and Running Lunch and Learn! Please sign up on our app here! We hope to see you there! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

"I WILL..." Commit to Mental Strength

Friends, 

To go along with our Strength in September theme, we wanted to emphasize the importance of mental strength in our lives. While we focus on becoming physically strong through our challenge, such as the September Squat challenge, let's  take time to center our minds! 

So, what exactly does mental strength look like? A great example we wanted to share with you all is a small exercise you and your family (or roommates for our sweet college students) can do together. I, Caroline, recently read about a family who goes around the table during breakfast every morning and each of them give an "I will" statement for that day. These statements shape each individual's mind to allow them to live purposefully and intentionally for the day. At the end of the day, the family talks about what became of their "I will" statements, and what God was able to accomplish through them that day. What is it important to vocalize these statements?

Beginning our days with an "I will" statement allows us to live intentionally. God calls us in Colossians 4:5 to "Live wisely among those..., and make the most of every opportunity." In order to truly make the most of every opportunity, we need to live our lives with an "I will" mindset. We need to seek to find opportunities to share love and encouragement and give our best in every moment of the day. 

So today, we want to challenge you to set an "I will" statement. Even if it's just for the day of the week, begin to transform your mind by having an eternal mindset, living each day with purpose. Come join us on Tuesday's at noon for our NEW Biblical Meditation session and on Thursday's at noon for our TransFit Bible Study. You can sign up on the TransFit app HERE! 

Blessings, 

Caroline and Team TransFit 

September Client Spotlight- Megan Melton

Happy Friday! 

 We want to say THANK YOU to all of our clients who completed the Activate August Challenge. Our first place winner was Amy Chandler! It is so encouraging to see how many people are living transformed through our monthly calendar challenges. Another client who has been so committed to her whole body health plan is Megan Melton. Our September Client Spotlight,  Megan, started at TransFit 4 months ago and has transformed her whole lifestyle. Body, mind, and spirit transformation has taken place and each time I see Megan I am truly grateful to know her. Megan gives 100% each workout at TransFit and goes above and beyond at home with her commitment to exercise and nutrition! 

I am excited for you to read Megan's transformation story and I am praying that a part of her story will inspire you to come out out your comfort zone and give your best each day living transformed by renewing your mind like Megan is doing right now! Congrats Megan! 

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Hi! My name is Megan Melton. Following years of hormonal issues and struggling with my fitness and body, I began my current path of healthy living -- that was almost 40 pounds ago. I was 38 and in the worst shape of my life, working on my feet as a hairstylist everyday and in poor health prompted me to make a personal commitment. I wanted to be in the best shape possible by age 40.

After trying different programs with varied results, I discovered Transfit earlier this summer where I attend 3-4 sessions a week. At home, I use my Bowflex tread climber for 40 minutes with 4 sets of differing strength exercises an additional 2-3 times a week.

A car accident two years ago was a catalyst for me to reevaluate my life and during that process I discovered numerous written works convincing me that within my mind is the power to change my outer world. My physical changes that I have worked towards for years would never have been possible without the positive changes I have made in my thinking. Today, I face the world with infinite love and gratitude.

Here is one of Megan's favorite recipes from Half Baked Harvest- 

Simple Coconut Quinoa and Lentil Curry with Lime Mango

• 2 tablespoons coconut oil
• 2 red bell peppers chopped
• 2-3 carrots chopped
• 2 cloves garlic minced or grated
• 1 tablespoon fresh ginger grated
• 2-3 tablespoons thai red curry paste I like to use 3
• 1 tablespoons curry powder I like using spicy curry powder
• 1 (14 ounce) can full fat coconut milk
• 4 cups coconut water OR vegetable broth OR water
• 1 tablespoon fish sauce or soy sauce if vegan
• 1 cup green lentils rinsed
• 1 cup mixed red and white quinoa
• 3-4 big handful baby kale
• juice + zest from 1/2 a lemon
• 1/4 cup fresh cilantro + basil chopped
• 1 mango sliced or chopped
• 1 lime zest + juice
• naan, greek yogurt, fresno chiles + almonds, for topping

1. Heat the coconut oil in a large heavy bottomed pot set over medium heat. Once hot, add the red pepper and carrots, cook 2-3 minutes or until lightly charred on the edges. Add the garlic + ginger and cook 30 seconds. Add the thai red curry paste and curry powder, continue cooking for another minute or until the curry is fragrant. Slowly pour in the coconut milk, coconut water (or broth or just water) and fish sauce or soy sauce. Stir to combine and then bring the mixture to a boil. Once boiling, stir in the lentils and quinoa. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender and the quinoa soft. Stir in the kale and continue cooking, uncovered for another 5 minutes. Remove from the heat the and stir in the lemon juice + zest, the cilantro and basil.

2. Ladle the curry into bowls and top with mango. Drizzle the mango with lime juice + zest. Garnish the curry the with a dollop of greek yogurt, fresno chilies and almonds. Serve with fresh naan. EAT.

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Megan, we are so proud of you and all your hard work! Ladies, we hope that you feel inspired by Megan's story. Let's make this September our best yet. Focus on finding strength this September! We believe in you! Continue to fill out your September Squat challenge! 

Please continue to fill out the TransFit client survey, so that we can better serve you this year! 

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

Blessings, 

Team TransFit

How can you find true strength in September? 💪

Happy September, friends! 

Can you believe it?! Now that we are back into the swing of the routine with school, work, and activities settling into place, it's time to focus on your whole body health plan! This month we will be learning together how to "grow strong in our weakness". We don't want to just focus on our physical strength, but whole body strength-- in mind, body, and spirit. We all have our own weaknesses and imperfections and the way we grow stronger each day is to depend on the Lord in those times of difficulty. Having hope  and leaning on Him rather than your own understanding is how YOU can grow strong in your weakness. 

We love this verse in Isaiah 40-

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One way we can increase our body strength and stamina is to set a new goal and work towards achieving that goal. In the month of September, we are going to reach for new goals through our monthly challenge! We want to use this challenge as a means to reach new personal goals and get stronger in the month of September! We are challenging each of you to take on our squat challenge and to add at least 30 minute of movement into your daily routine! We believe in you and know you can do it! 

Not only is this a great way to tone and strengthen your lower body and glutes, but the clients who complete the challenge will be entered in a raffle to receive a MONTH of FREE sessions! Each day you successfully complete the day's challenge, check the calendar attached!

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This month, we want to focus on strengthening TransFit, too! We would love it if you would take a few minutes to fill out this survey about your experiences here at TransFit. Your feedback is so important to us and we want to be able to best serve you! You can fill out the survey HERE or by clicking the button below!

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If you need a mental reset for September or want to have a 1-1, thirty minute or hour session with one of our personal trainers or nutrition consultants please email us at transfitathens@gmail.com or book the session on our TransFit app! We want to help you reach your goals! Remember accountability is the key to unlocking your success! 

Blessings, 

Team TransFit

Check out our new TransFit Fashion Etsy Page HERE! 

August Client Spotlight- Mary Conley

Sweet friend, 

It has been a wonderful month at the studio. School is back in full swing and the sessions are filling up! We love seeing you all back in the studio ready to ACTIVATE this August! This month, we have challenged each of you to get active for 30 minutes a day! We believe in you and know you can do it. The winner of the challenge will be entered into a raffle for a MONTH of FREE sessions! Today, we have the privilege of sharing an amazing client spotlight with you. Mary Conley is our August client spotlight! Mary has been so dedicated and focused on making small changes daily which have lead to amazing BIG results! She has transformed the way she looks at food and now views exercise as a form of worship! We are so grateful to get to know Mary and be with her along her transformation journey! Keep motivated Mary, making everyday count, and living transformed! 

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In January, Caroline came to our church to speak to our Mom's group. She led us in a quick workout and a few stretches. When we got down to child's pose, I was so uncomfortable and I found it hard to breath. That's the moment I decided that I needed to make some changes!  Four of us from church decided to start with small group training on Mondays. I am so blessed to have such good friends and accountability partners on this journey!  It has definitely been a group effort!  We have made great strides and supported each other along the way, and the Transfit team has been phenomenal!  We still start our week off on Mondays, but now we try to end the week with a workout on Fridays as well.  I also changed my eating habits, and a big part of that meant cutting back on sugar. I no longer eat anything that tastes sweet at all (not even fruit) until lunchtime. This has really helped with the sugar cravings!  I also keep a food journal (almost) every day.

My husband, Chris, and I have entered a new empty-nester phase of life. We downsized and moved closer into town two years ago. We are able to walk to so many places now, like the farmer's market and even to church. It feels so much better to get out and walk when I'm carrying twenty-five fewer pounds!  We really enjoy the in-town lifestyle and I hope with continued exercise and healthy eating that we can enjoy it for many years to come!

We try in our house to eat local produce and this is a great time of year for that!  Lately we have been enjoying summer vegetables with this recipe for stewed okra and tomatoes. I even eat it for breakfast and top it with a poached egg!

Stewed Okra and Tomatoes

Ingredients

• 3 slices bacon, chopped
• 1 onion, chopped
• 1 lb. sliced okra
• 1 lb. coarsely chopped tomatoes
• Kosher salt and freshly ground black pepper

Directions

In a heavy bottomed sauté pan over medium-high heat, add the bacon. Render the bacon until crisp. Remove from pan and reserve until later. Pour off most of the drippings.  Add the onion and sauté until tender, about 3 minutes. Add the okra and tomatoes, season with salt and pepper, cover and simmer for 15 minutes or until the okra is tender.  Stir in the reserved bacon. 

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We are so proud of you, Mary! Keep up the hard work! 

Ladies, let's continue to ACTIVATE in all that we do this month. If you have any questions or would like to meet with one of our trainers, please email us at transfitathens@gmail.com. Come join us for our NEW 7 PM sessions on Monday's and Wednesday's! 

Blessings, 

Team TransFit

You are Enough

Eight years ago, I started TransFit because I was in a pit of depression and despair. Despite my mind leading me in the wrong direction, I found peace in the LORD, and through His guidance, I found a passion for encouraging women. At TransFit, our mission is to inspire women to transform their whole lives, not just their physical bodies. Yes, the before and after photos, clothes finally fitting, and seeing progress on the scale are exciting, but we know that losing weight is not what life is all about. The real transformation has little to do with what our outside looks like and everything to do with what truths we are putting deep in our hearts and minds. This transformation has nothing to do with us and everything to do with Him. The truth is that God made you enough just the way you are right now, and no physical transformation could ever change that fact. God made you fearfully and wonderfully in His image. He loves us in our befores and our afters. He loves us not because of a number on a scale or good works but because we are His. When we have these truths running through our veins, we can enjoy the process of a complete transformation.

It is hard at first to adjust to this new mindset. We are so used to a scale or a pair of jeans controlling our mood for the day. However, when we know and love God, we can know and love ourselves. When we silence our inner critic and rest in Him, we can find the strength to get through our toughest battles. I am encouraged by 2 Corinthians 12:9; "My grace is sufficient for you; my power is made perfect in weakness. Therefore, I will boast all the more gladly of my weakness so that the power of Christ may rest upon me." We are imperfect, but the LORD grants us grace and complete transformation through Him. I challenge you to start treating yourself with the love, significance, and self-respect our Creator bestows upon us.

Today is the day to take action on your goals, life, and health. Treat the temple given to you with the utmost care and respect. Remember, you are enough. At TransFit, we want to support you in this. Please reach out to us. We would love to schedule one-on-one time for coffee, a walk, or a healthy lunch!

Love,

Caroline

“And we all, with unveiled face, beholding the glory of the Lord, are being transformed into the same image from one degree of glory to another. For this comes from the Lord who is the Spirit.”

— 2 Corinthians 3:18

ACTIVATE Your Nutrition with this FREE Back to School Meal Plan!

Hey, sweet friends!

What an awesome start to August this week in the studio! We are so excited you are getting active this August! Let's reset, recharge, and stay focused to make August our best month, yet!

A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are also ready to get back into our routine of healthy lunches and dinners! Just the thought of planning out meals might seem overwhelming to you. That’s why we’re going to help you jump back into this school year one step ahead!

TransFit Nutrition Consultant, Katie Woodall is sharing a full week's meal plan with you (on the TRANSFORM section of the website or click HERE), so your meals and workouts are already planned out for you and your family! Wahoo! A week’s worth of family-friendly meals with recipes are laid out for you to help make this transition back to school a smooth one! We’re even giving you a shopping list so you can breeze your way through the grocery aisles!

A new school year is a great time to get your kids to try some new healthy foods! But let’s not get crazy — remember we have to ease them into it, right? Let’s be real. Most kids could eat a peanut butter and jelly sandwich every single day (or is that just mine?)

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In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day! 

1. Protein. 

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butters (great for dipping, too), beans, hummus or hard-boiled eggs.

2. Whole grains.

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

3. Colorful fruits and vegetables.

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

4. Sweet and salty snacks. 

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

5. Hydration.

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars.

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Use this lunchbox prep time as a chance to connect with your children! Take time to ask them about school or their friendships. Encourage them, and of course, use this opportunity to talk about why we choose healthy, nutritious foods!

And remember, you’re setting an example for your family! These little ones are watching you — taking a little extra time to prepare for the week can be a way of showing your family that you’re honoring your body with healthy foods at lunchtime, too!

Reflect on our verse for this month: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to this family meal plan and planning out healthy lunches for your family. We believe in YOU! If you would like to meet with our Nutrition Consultants to help you with a plan for feeling your best please email us! In addition, our middle school session will begin next Wednesday! We hope that your school year will be off to a great start! We are praying for each of you as the school year begins! 

Love & Blessings, 

Team TransFit

ACTIVATE! Let's Get Active this August!

Happy August!

Wow, we can hardly believe August is here! Our TransFit Team is so excited to share our August theme with you! This month we are going to ACTIVATE! In all that you do, whether it is your exercise, your nutrition, or a your spiritual journey we want to help you to activate your goals and dreams this month! As our summer schedules come to an end and the school year beings, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in AUGUST is to be ACTIVE EVERYDAY! Even if it is a quick jog around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Click on the calendar below to download the August ACTIVATE challenge to help keep track of your exercises and progress! Fill in each day with you activity and then email it to us at the end of the month for a chance to win a month of FREE sessions!

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Exercise is such an important part of our lives. It benefits us more than just in the way that we look and feel. Here is the importance of getting a minimum of 30 minutes of exercise daily:

• Activity can improve your quality of life and can have immediate and long-term health benefits, especially when it is done daily.
• If you are regularly physically active, you may:
  • reduce your risk of heart attack
  • manage your weight better
  • have a lower blood cholesterol level
  • lower the risk of type 2 diabetes and some cancers
  • have lower blood pressure
  • have stronger bones
  • lower your risk of falls
  • improve heart-lung and muscle fitness
  • feel better - with more energy, a better mood, feel more relaxed and sleep better!
• Daily activity of up to 30 minutes can lead to a healthier state of mind.
• Prevent weight gain, promotes weight loss (when combined with a lower-calorie diet), and helps keep weight off after weight loss.
• Having a daily exercise routine can increase motivation to slowly increase your exercise period each day. Starting at 30 minutes is a great place to start!

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We can do it! ACTIVATE your whole body in August! Starting this month, we will now offer a 4:15 PM Transformer session on Monday's! Our middle school girls session will meet at 4:30 PM on Wednesday's! Additionally, our Bible Study/Prayer time will begin on Thursday, August 17 at 12:00 PM!

We have encouraged our staff and encourage you to join us in reading through the book of Romans this month! We would love to inspire one another, as we ACTIVATE our August! We are so thrilled about our new sessions and starting our Bible Study and Middle School sessions, again! We hope that you will join us!   

If you have any questions, please email us at transfitathens@gmail.com. Send us your July push up challenge calendars to be entered into a raffle for a MONTH of FREE sessions!

Blessings, 

Team TransFit

July Client Spotlight- Jacelyn McCall

Sweet friends, 

Can you believe July is almost over?! Each of you have worked so hard this summer! This month, our theme was Freedom in HIM! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in Him. We hope that you were able to be encouraged by friends and family and that you made time for prayer and mediation this month.

 Today, we have the joy of introducing you to our amazing client spotlight, Jacelyn McCall. Jacelyn is embodies the true meaning of total body transformation. Yes, she has lost weight, inches, and over 10% body fat; however, when I think of Jacelyn I look at a women who is truly beautiful inside and outside. She plays tennis with a passion and in the studio has a vibrant energy that shines in her eyes. Total body, mind, and spirit transformation on the inside is why beautiful Jacelyn is our client spotlight this month. She has a bright fire that has been lit inside her! Congrats sweet lady! Thank you for giving your all and for inspiring all women that by giving your best one hour, one day at a time you can reach your goals! 

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I grew up in sports which kept me active and on the go. But as always life got busy.  After college, Nathan and I were actively running Smoothie King and exercise took a backseat. I kept gaining and then not changing my lifestyle. 

I decided to start focusing on myself and coined 2015 the "Summer of Jacelyn". I started to play tennis more and walk with friends, but I needed more.  So when TransFit opened, I thought that it was meant to be! In March last year I started scheduling times which I ABSOLUTELY need.  I try to go 3 times a week to Transformer, play tennis 2-3 times, get up for 5:30 Tuesday run group (which some of you know...I don't love early mornings), and walk for some girl time once a week.  

Committing myself to working out makes me want to eat well...which is always a struggle for me. I love that Katie Woodall told me to strive for 80%. If I have a bad day, I just reset the on the next. I use this with home and work life too! 

My goals are always water, nutrition and a little reflection time.  That keeps me moving forward toward a stronger body. And so does everyone at TransFit! I love that everyone supports and motivates each other.

I cherish people.  My greatest accomplishment to me is the number of amazing people that are in my life.  I couldn't ask for more amazing friends than who I have lucked into here in Athens.  They are definitely my "family" here, which means we love to get together to "eat, drink and be merry".

I can't live without Mexican food, so I have been trying healthier alternatives.  My fav right now is Spicy Fish Taco Bowls from Pinch of Yum.

Ingredients:

• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1/2 teaspoon cayenne pepper
• 3-4 tilapia filets (or other fish filet of your choice)
• 1-2 cloves minced garlic
• 1 cup fresh sweet corn kernels (sliced off the cob is the best)
• 1 red onion, diced
• 1 red pepper, diced
• 1 can black beans
• cooked brown rice (I used about 2 cups)
• fresh cilantro, avocado, shredded cheese, sour cream, or pico de gallo for topping

Instructions:

1. Mix the spices together in a small bowl and sprinkle evenly over both sides of the fish filets. (I like to season my fish a LOT, but just sprinkle on however much looks good to you.) Add salt and pepper to taste.

2. In a large nonstick skillet over medium high heat, heat a drizzle of olive oil. Add the garlic and saute for 1-2 minutes. Add the fish filets to the pan. Grill the fish on each side for several minutes, checking the middle for doneness (fish should be completely white and flake apart easily). Remove fish filets and set aside.

3. Add corn, red peppers, and onions to the pan with no additional oil. Heat over high heat for several minutes WITHOUT stirring to get a brown/black roasted look on the outside. Repeat for several minutes (stir, wait, stir, wait) until the peppers and onions are tender-crisp. Add the black beans and heat through.

4. Layer rice, corn/pepper mixture, and fish in a bowl - or mix everything together in the skillet. Top with any of the toppings listed above! 

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Jacelyn, we are so proud of you and your accomplishments! You inspire all of us! We are thankful for you and the impact you have had on the TransFit community. Ladies, let's recharge and refocus as we head into the last few days of July and the start of August! If you have any questions or would like to meet with one of our trainers or nutrition consultants, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Living Transformed on Vacation-3 Tips from Katie Lord

I hope you all get to meet our precious new Personal Trainer, Katie Lord.  Katie is a bright light in the studio and has been training and encouraging our beautiful clients and loves teaching women of all ages about whole body health and wellness. Below are her 3 favorite tips for living transformed on vacation! 

Summer is definately here, which brings sunshine, pool parties, relaxation, and vacation!!! And for many of us, summer also means a deviation from our normal routine, making it feel a little more difficult to stay focused on our health and fitness goals. But, living transformed during the summer doesn't have to be difficult! You CAN continue to work towards your goals as you enjoy your summer. Here are a few tips that I have found helpful:

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1. Create a plan to stay active!

Whether you are here in town or on a trip, make a plan to stay active! Each week, plan out when you would like to workout, where, and what you would like to do - running, walking, swimming, hiking or a Transformer class! If you are traveling, pack workout clothes and shoes. Make time during your trip to go for a run, walk, or do a bodyweight workout. Include your family or friends and make it a fun activity to do together! If you need some workout ideas while on vacation, there are a lot of great workouts on the TransFit App and website.

2. Continue making healthy food choices!

Meal planning can be challenging when you are out of your normal routine or on vacation, but you can continue to make healthy food choices. Try your best to eat 5 small meals a day, including a good amount of protein, veggies, and fruit. Grilled veggies, watermelon, and smoothies are some of my favorite choices in the summer! Drink plenty of water, aiming for at least 64 oz! You can find sample meal plans on the TransFit website and tons of yummy summer recipes.  If you are on vacation, pack healthy snacks and a water bottle. Look for lean protein options and veggies at restaurants or when cooking meals for the family. Most importantly, give yourself GRACE! Progress not perfection and remember that moderation is key. 

3. Have fun and take time to rest!

Enjoy your summer! Spend time with friends and family, rest and recover.

According to American College of Sports Medicine, rest is key in regulating the body’s processes, including appetite and metabolism. Lack of sleep can throw these processes off balance, and can to overeating. Getting enough sleep,  seven to eight hours per night for adults, is  important for replenishing the body’s energy stores.  So please relax, refresh, and renew! Rest is critical for living transformed! 

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We hope that you are able to use these tips throughout your summer while on vacation! You can add in our July push-up challenge to your vacation, too! 

Come join Katie in sessions today and next week! We would love for any of our middle school girls to join Katie and our TransFit team for a week of Super Charged Middle School Girls sessions! Remember to sign up for sessions, at least 24 hours in advance!

If you have any questions, or set up a 1-1 to reset and refocus your specific goals please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Tips to Make This Second Half of 2017 Your Best!

Clean slate, yes, it's Monday!  7-17-17 this date must signify a fresh start for YOU! Let's make the 2nd half of 2017 be your best! Today, let's focus on being thankful for the body that you have and set new goals to ensure you are treating your body with care and respect!

One new goal could be to increase the amount of high quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits, or should be consumed as a snack during the day to fight cravings and help manage weight.

Here are my top 4 favorites:

• 1 hard boiled egg- 8g
• 1/2 cup chickpeas- 18g
• 1/2 cup cashews- 16g
• 3 oz of tuna- 25g

Try out these great high protein snacks and start your healthy lifestyle with a delicious, higher protein nutrition plan!

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Here is a high protein healthy popsicle to try this week! 

Strawberry Mango Chai Popsicle

Ingredients:

• 1 1/2 cup – strawberries
• 1 1/4 cup – coconut water
• 1 teaspoon – honey
• 4 teaspoon – chia seeds
• 1 1/2 cup pieces – mango

Directions:
Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in 2 teaspoons of chia seeds. Set aside. Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 teaspoons of chia seeds. Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set. Makes 10 (3 ounce) popsicles. If you have the Norpro Ice Pop Maker let it freeze for 45 minutes and then add my wooden sticks so they stay in place better and the lid will come off easier.

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We are excited to start our Super Charged Workout Week for middle school girls! Next week, July 24-28 we are offering a session from 3-4 PM on Monday, Wednesday, Friday for our sweet middle school girls! This session will be a kickoff to their school year and a way to recharge, reset, and refocus for the end of the summer ready to start a new school year! You can register for this session on our app HERE! Make sure to choose the Super Charged Workout- 5th through 8th grade girls sessions!

Throughout this session, we are going to focus on improving form while exercising, nutrition tips, learning about our beauty that is found in the Lord, the importance of positive thinking, and having endurance as we run the race the Lord has set before us! We are excited to have these girls in the studio! We hope that you can join us! 

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We hope that this second half of 2017 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2017! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Congrats to our June Squat Challenge Winner!

Friends, 

Wow- it's been such a great week in the studio! Let's be grateful that we can find freedom through exercise! We hope that you feel a new found sense of encouragement and peace this month. Enjoy each day and make the most of each hour just as you do in your TransFit workouts! Each month, we have challenged you to take on our monthly exercise challenge. June Squats, and now July push-ups! We want you to get into the habit of making exercise a daily habit! One little change in your day-to-day routine can lead to life long changes! Today, we are excited to share our June Squat Challenge Winner!

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Congratulations, Tessa Hall! 

Tessa has truly challenged herself to live transformed. Tessa did her squats each day and said she was using the foam roller to roll out those sore leg muscles! Transforming those legs by doing squats daily! Tessa is an inspiration to many! We are so proud of you and your daily commitment to your exercise goals! 

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We hope that each of you join us this month for our Freedom in Him- July Push-Up challenge! Let's transform those arms for the remaining weeks of summer!

If you have any questions, please email us at transfitathens@gmail.com.   We are looking forward to encouraging you in the studio this coming week! 

Blessings, 

Team TransFit

Live Transformed on Vacation- Tips from Katie Woodall

Ladies,

I hope your summer is off to a great start! Can you believe it’s almost July! You’ve worked so hard all year long toward reaching your goals, and now you’ve earned some much needed relaxation time for yourself and your family — time to refresh, reconnect and reset all things body, mind and spirit!

It’s tempting anytime you travel, to let go of all your goals and take a break from exercise and healthy foods. But why does it have to be that way? It doesn’t! Your TransFit team wants to encourage you to travel with your goals in mind and let your vacation be just as much a part of your transformation journey!

Today, I’m excited to share with you three simple ways to stay on track during your summer travels!

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1. Keep moving!

No, I’m not saying you have to forfeit those lazy mornings (of course, I love sleeping in, too!) But, I am encouraging you to stay active! You may be missing out on your 55-minute Transformer sessions, but you can keep your heart pumping with a few sweat sessions on your trips!

When I’m preparing for a trip, one of the first things I pack is my favorite gear! Running shoes, of course! And at least two-three sets of workout clothes depending on how long I’m away from home. Or you can always take brisk walks anywhere! Pick your favorite way to sweat, whether it’s on the tennis court, hiking, biking, swimming or whatever it may be — just be prepared to move!

Include your family in these activities! After all, this is a great way for you to set an example for your spouse and kids! Challenge them to a few of your favorite strength training moves, for instance, see who can do the most push-ups or hold a plank the longest! 

Set a goal to exercise 30 minutes each day, or get in three workouts during your trip. It’s your choice! Make sure you add in a rest day, or visit a local yoga studio!

2. Stay hydrated!

Keep a water bottle with you everywhere you go, even on the beach! Especially on these hot summer days, you need water more than ever! It’s easy to get dehydrated while traveling, so push yourself to drink 1-2 cups more than usual. Your skin will thank you, too! Add some fresh fruit to your water bottles to give your water extra flavor and leave you thirsting for more! Try fruits like kiwi, strawberries or oranges.

3. Choose wisely!

Think about how you want to feel when you return home! Do you want to come home refreshed, energized? Choose healthy foods as much as you can during your vacay! Go for clean, lean and green foods whenever possible!

When eating out, look for grilled, blackened, roasted and baked options, and try to order a green vegetable!

Pack healthy snacks to avoid sugary treats while you’re on the road or in the air.  I always empty our fruit baskets at home before a trip, packing leftover bananas, apples or blueberries.

Here are a few of my favorites for my upcoming trip…

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Ladies, living transformed is what it’s all about! You can set goals and exercise year round, vacations and all! It’s making the choice every day to live transformed! Continue to be the bright light to your family and all those who are around you! Enjoy your time away this summer, and know that your TransFit team misses you while you’re away, but always cheering you on where ever you may be! 

We will be closed Saturday and next Monday and Tuesday for the Fourth of July! We hope that you can use these transformational tips to help you lived transformed on the 4th of July!

Blessings, 

Katie and Team TransFit

Finish Last Five Days of June feeling your BEST!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and being so determined to reach your goals! We realize that summer can be a hard time to stick to any routine, but let's focus the goals we set at the beginning of the month and give our best these last 5 days to achieve success and reach our goals the last week of June! 

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Today, we want you to try our TransFIVE Challenge! This 5-day challenge focuses on eliminating sugar from your body and reviving your body, mind, and spirit. It includes a 5 day meal plan, recipes, tips, daily inspiration, and more! We have the ebook is free and has with a summer meal plan and recipes! This is a great time to challenge yourself, as we finish out this month! You can do it! 

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the challenge and download the TransFIVE ebook for FREE, plus be added to the TransFIt Facebook group to join other ladies in this journey! To download the free ebook click HERE! 

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Spend time today preparing for your upcoming week by scheduling your workouts and prepping your nutrition. Create a weekly calendar and plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book sessions at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! Let's finish this month strong! If there is anything we can do to to help you, please email us at transfitathens@gmail.com. Enjoy your weekend! 

Blessings, 

Team TransFit  

Amazing Client Spotlight: Kathryn Rodrigue

Sweet friends, 

We hope that you had a wonderful weekend and got to celebrate the dads in your life! The month of June we have challenged you to light a fire within and to ignite the flame for passion of whole body health and wellness! We believe in you and hope that you will feel encouraged and inspired this month. Today, we want to encourage you with a story of transformation! Our client spotlight for June is Kathryn Rodrigue!  

Kathryn came to TransFit over 6 months ago and when we talk about lighting a flame within- that is what has happened to her! A fire has been lit and she is truly living transformed! Kathryn has a beautiful glow inside and outside that is radiating and she is an inspiration to so many women! What I love about Katheryn is her dedication and consistency! She has been diligent with her strength workouts, cardio workouts, nutrition, and water and has lost over 10lbs and 10% body fat! Congratulations Katheryn for giving your best each and everyday! Hard work does pay off and we are so proud of you! 

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I have never been a "gym person"; never been a member of a gym or joined any group exercise classes. So when my sweet friend, Bonnie Chambers, ask me to join her for a free Transfit class supporting Mercy Heath Clinic this past November I was a little skeptical. So much so that when I pulled in the parking lot that evening and there weren't any parking places I turned around and headed back home! Bonnie called to ask where I was and when I told her what I'd done she said, "Turn around!! I am standing in a parking place just for YOU!!". Luckily I did turn around and I haven't looked back since!

I immediately fell in love with TransFit. The positive vibe that radiates from Caroline is electrifying. How can you NOT want to workout with her?! I started out in the Small Group classes and now enjoy the Transformer classes 2-3 times a week. But it's not just to classes I love. It is truly the entire mindset of living transformed. You have to buy into the lifestyle change. Eating more greens; drinking more water; making healthier decisions. It's not easy at first, but once you commit to the change, it's an amazing feeling. 

In addition to the Transformer classes I try to get in at least one day of tennis and I also workout with Tracy Bryd who helps to keep me on my new healthy lifestyle track! I also enjoy walking our sweet dogs, Bailey and Bogey.

My accountability partners are a must! I am regularly texting with Amy Chisholm and Lisa Hollingsworth about what classes we are going to book for the week. During the school year the 8:20 Tuesday/Thursday class was our go-to. Jacelyn McCall is also an awesome workout friend! She's an 8:20 T/Th girl and my Saturday 8am session buddy. We've even talked each other into a 5:30am (the horror!) class a few times...but that's not a regular thing for me!

Caroline and her team are so positive and motivating. I am constantly getting encouraging text and emails from the TransFit Team and they really do make me want keep going strong! And she always seems to send them when you need them the most.

Funny story.....I was headed home one Sunday afternoon in March after a girls weekend in Beaufort, SC. While driving on I-20 towards home I had been thinking about the Dairy Queen on the exit I was getting off. I had planned on pulling through for a "mini" Heath Blizzard. I'd been dreaming about this Blizzard for about 60 miles. As SOON as I pulled in the parking a text pops up from Caroline. She was telling me to finish the weekend strong and to get in an extra walk that afternoon and she looked forward to seeing me that week. How could I eat a Blizzard after that message?? I'm telling you, her timing is spot on.

I am so thankful Bonnie stood in that parking place for me on that Thursday in November. I seriously can't imagine my life without Transfit now. It's a special place, full of special ladies and I am happy to be a part of it!

One of favorite healthy recipes:

White Chicken Chili

Ingredients

·       4 skinless, boneless chicken breasts

·       4 cups chicken stock

·       1 clove garlic, minced

·       1 medium onion, diced

·       1 (15-ounce) can white beans, drained

·       1 (4-ounce) can diced green chilis, with liquids from chilis

·       1 teaspoon dried oregano

·       1 teaspoon ground cumin

·       ½ teaspoon chili powder

·       1 teaspoon salt

·       1 teaspoon ground black pepper

·       1 teaspoon chopped fresh oregano

Slow Cooker Instructions:
Add chicken, chicken stock, garlic, onion, chilis, oregano, cumin, chili powder, salt and pepper to a 6-quart slow cooker. Cook for 8 hours on low. Shred chicken with two forks and stir in white beans and fresh oregano and cook for another 10 minutes. Serve.

One of my favorite snacks is Emerald's Natural Almonds & Walnuts 100 calorie packs. I keep them stashed in my purse and car!

To help meet my water goal of 80-100 ounces of water a day I fill up a 96oz pitcher of water at night before bed and put it in the fridge for the next day. Also, drinking from a straw helps it go down a little quicker too!

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Kathryn, we are SO proud of YOU! Ladies, may we feel encouraged to make this month our best yet! We look forward to seeing you in the studio this week! Remember to sign up on our FREE app! If you can't make it to the studio this week, you can find great recipes, workouts, and inspiration on our app and website! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit