Release, Reset, Renew in 2018!

Happy Thursday! 

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

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

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

Congrats to all of our Holiday Extravaganza participants! We are so proud of each of you who participated in our challenge. We will be doing final weigh- in's today and will announce the winners this weekend! We hope that you feel inspired and ready to start this new year! We want to say thank you to each of these businesses who donated-

• The Pine
• The National
• Avid Bookshop
• lululemon
• Georgia Skin Cancer and Aesthetic Dermatology
• Epiphany
• Rosilie's Beads
• Andree's
• Fresh Market
• Perfect Portions
• Ginkgo Creations
• Kathy Cousart Fine Art
• Bangs Salon
• Dr. Glenn Alex
• Smoothie King
• Blonde Beauty Bar
• Journey Juice
• Fire and Flavor
• Donna Changs
• Condor Chocolate
• Kasey Shuler
• Zoe's Kitchen

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

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

Blessings, 

Team TransFit

What's Happening This Month at TransFit?!

Ladies, 

We are off to a great start for this January! We have loved seeing your smiling faces back in the studio! We wanted to share some important dates and events that are happening this month here at TransFit! 

Holiday Extravaganza Weigh-In's: Weigh Ins are going on now and will end Thursday, January 11. If you participated in our Holiday Extravaganza challenge, come weigh in so that you can get your $20 BACK! There will be prizes for the top 10 winners, so keep working hard this weekend!

January Jump Start Packages: It's not too late to purchase your January Jump Start packages. Kickstart the new year and commit to your health for 2018! You can purchase packages on our website HERE and our our app HERE! 

Middle School Girls: Sessions begin Wednesday, January 10 at 4:30 PM. We would love for your daughter or friend to come join us for our middle school session! These girls learn about the importance of living transformed in body, mind, and spirit while working out with friends! You can sign up on our FREE app HERE! 

Friday TransFit Yoga Sessions: Starting Friday, January 12 and moving forward, the yoga session will be meeting at 9:30 AM on Friday mornings! We hope that you can join us! Click here to sign up!

January Lunch and Learn: Our Lunch and Learn will be January 26! We are excited to team up with Kristy Smith from Lululemon, our dietitian Kaeti Shurling, and your TransFit trainers for a life transforming goal workshop in the studio. We will learn how to create that life vision and achieve your goals and dreams so you can thrive and live your best life!  You can register on our app HERE! We have been inspired to take risks and step out in faith toward new directions and to strive for new life goals. 

Bible Study: Our Live Transformed Bible Study will begin on January 25. Our prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

We would love to see you at these different events and hope to see you in sessions, too! You can sign up for all events and sessions on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Happy New Year! Commit To Your Health in 2018!

Happy New Year! We are looking forward to an amazing 2018 with you! Let's make the most of every single day we are given, and make the most of every opportunity we have to be healthier in each area of our life! Don't wait another second, realize that you CAN change any aspect of your life that you want to!  How can you commit to your health and reach your goals this year? Accountability is the key to unlocking your success in 2018! Our TransFit Team wants to know you and help you reach your goals!  We want to take this journey with you and we know you can achieve your goals! 

Thinking about the New Year- Are you going to be looking to jump start your body, mind, and spirit for a successful 2018? The TransFit January Jump Start package will provide you a healthy inclusive approach to help you achieve your fitness goals! The January Jump Start packages will get you on the right track to make 2018 the best year yet, body, mind, and spirit! Our January Jump Start package and all other packages  will be offered to you today for 10% OFF! Use the code TFNEWYEAR when you checkout! You can purchase packages on our app AND website!

We want to say that you so much for another incredible year. God has continued to bless TransFit and we have loved watching Him use TransFit as an amazing ministry. You all inspire us each day, and we could not be more grateful to do what we love and serve you! For all of our Holiday Extravaganza participants, weigh-ins will begin on January 2nd and end on January 12! Email us at transfitathens@gmail.com if you have any questions!

Blessings, 

Team TransFit

Add These Healthy Recipes to Your New Years Day Meal!

Happy Saturday sweet friends!

We have missed being in the studio with you, but hope you have enjoyed this holiday season spent celebrating with family and friends! Keep exercising and drinking that water! We beleive in you!

As the New Year approaches, we hope that you are preparing for your BEST year yet! We look forward to hearing all that you want to accomplish this coming new year and we want to help you achieve all your goals! Check out our January Jump Start packages and find the package that works best for you! This will help you kick start your new year, new you! To purchase, you can go to our app HERE or website HERE!  

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

Walnut-Crusted Pork Tenderloin

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

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

Maple Roasted Sweet Potatoes

• 4 small sweet potatoes peeled & cut into 1-inch cubes
• 1/4 cup  maple syrup
• 1/4 cup extra-virgin olive oil
• 2 teaspoons kosher salt, plus more for seasoning
• 1 teaspoon fresh black pepper
• 2 small shallots diced
• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.
2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized and soft, about 25 -35 minutes. Be sure to check them after 15 minutes and stir, if needed.
3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.
4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

New Year Salad

• 6 cups fresh baby spinach
• 1 pint raspberries
• 1 avocado, diced
• 4 ounces crumbled gorgonzola or goat cheese
• 1/4 cup sliced almonds, toasted
• half a small red onion, thinly sliced (optional)
• raspberry  vinaigrette(recipe below)

Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.

Raspberry Vinaigrette 

Ingredients:

• ½ cup raspberries or 1 TBSP raspberry preserves
• 2 tablespoons honey
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Directions:

1. Place all ingredients in a blender and blend until smooth.
2. Adjust honey to taste.

We can't wait to see you in the studio on TUESDAY! Make sure to register for sessions in advance, so that we can prepare the best new workout for you!

For all of our Holiday Extravaganza participants, weigh-ins will begin on January 2nd and end on January 12! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

How can you Jump Start Your January & make 2018 the best year yet?

Hello friends! 

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

So many prizes for the top winners of the contest so give each day your best: drink your water, eat your greens, and get moving! 

We all have a clean slate going into this new year.....and we are excited to announce the new  TransFit January Jump Start Packages! These packages will provide you a healthy all-inclusive approach to help you achieve your fitness goals! The January Jump Start packages will get you on the right track to make 2018 the best year yet, body mind, and spirit! 

January Jump Start Package - $49

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

• 4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

• Blank Meal Plan template for you to customize

• 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

• One month Transform Your Body Exercise Plan

• January Jump Start Getting Started Guide and 10 New Year's Steps to Success

• 2018 TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• TransFit January calendar with weekly challenges to keep you motivated

• Weekly inspiration and email support **** Jump Start Package will be emailed to you via pdf on January 1st! This package can be purchased on our website by clicking the button below.

January Jump Start Package Elite- $85

January Jump Start Package Elite (all of the above) plus add in a 25 minute personal  consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers  to completely assess your body, help you set specific goals,  and come up with a specific plan to help you transform and reach your goals for 2018. This package can be purchased on our website by clicking the button below. 

January Jump Start Package Platinum (*awesome savings*)- $195

January Jump Start Package Platinum (all of the above) plus 10 TransFormer sessions to be used in January 2018!  You will have all the meal plans, recipes, home workouts, and consultation to develop your transformation plan and add in extra awesome strength, cardio, and flexibility sessions in the TransFit studio! This package can be purchased on our website HERE or on our app by clicking the button below, so you can receive and book your 10 TransFormer sessions, too!

January Jump Start Package ULTIMATE $395

January Jump Start Package ULTIMATE (all of the above) plus an additional weekly 30 minute session with Caroline Ward to customize your transformation and hold you accountable! You will reach your goals and reset your body, mind, and spirit. This package can be purchased on our website HERE or on our app by clicking the button below. You will find it under the 1-1 Personal Training tab on the app. 

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

Blessings, 

Team TransFit

Merry Christmas from Team TransFit!

Merry Christmas! 

WOW! When we reflect back on an amazing 2017 -we are overwhelmed with joy! We are humbled beyond words for all that God has done through TransFit in 2017. You amazing women inspire our entire TransFit Team to live fully for Christ everyday. Each one of you holds such a special place in our hearts and getting to know you more has been the best gift this year!

We are so grateful for all of you who have supported TransFit!  God is  working and transforming lives in this community.

Anything is possible - no dream is too big! TransFit has become an awesome community of women who can help each other change lives -- one hour, one day at time by living the truth in Proverbs 16:3:

"Commit to the Lord whatever you do and He will establish your plans."

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

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

We pray that you enjoy this Christmas season spent with friends and family! Merry Christmas! He is the reason for the season! We look forward to seeing your smiling faces  the week of January 2nd in the Studio. If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Try These Healthy, Holiday Breakfast Recipes!!

Hi sweet friends!

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

Baked French Toast

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

- 4 servings

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

Cube bread into 1- 8 inch square pan

Whisk together almond milk, eggs and maple syrup.

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

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

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

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

Healthier Breakfast Casserole

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

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

Make Ahead Tip: Prepare; cover and refrigerate overnight!

---

We hope that you will enjoy these healthier Holiday breakfast ideas over this holiday season! Reminder, we are closed until January 2, but we look forward to seeing you in the new year! Check out our healthy living tab on our website to find recipes and workouts you can do at home! You can also find recipes, workouts, and inspiration on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Grab your family and try the Holiday Hustle Workout today!

Sweet Friend! 

So fun sweating and laughing to our Christmas workout jams today ladies! We are off to a great start this week in the studio and we hope you can make it this week before we close for the Christmas season! But... we will be with you in spirit this season!

We are open Monday - Friday this week so come in your Christmas gear, ready to transform, and finish 2017 strong!

Try this fun, energizing holiday workout with your family! Please share it if you do- we would love to see you sparkling over the holidays! Use our hashtag #TFholidayhustle

We have heard so many awesome stories of success during the Holiday Extravaganza! The pot of cash is HUGE this year! Keep up the great work! We are so proud of all of you! 

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

Blessings, 

Team TransFit

Who Needs Some Tips on How to Navigate Holiday Parties?! 🙋🏼

Hello sweet friend! 

As we continue into this wonderful season, one of the most challenging things in our health journey can be staying on track when we go to holiday parties. We all know  parties are to enjoy friends, family but also there can be endless amounts of food. People gather and all bring dishes that are so tempting and we often go through a cycle of overeating and then feeling guilt after the party. Friend, let's not so this to yourself this holiday season!  Bring a healthy dish to share and choose wisely! 

Here are a few tips on how to have your best and healthiest holiday season yet.

1. Focus on fellowship with family and friends! You are not there for the food. Yes, there will be a lot of food that only comes once a year but at the end of the day it is exactly that- food. Food was meant to nourish our bodies for service, not tempt us into over-indulgence and lead us to guilt. Go into your party knowing that this party is about fellowship and spending time with the ones you love. 
2. Drink a large glass of water and eat a high-protein snack before the party.Now, you will be satisfied from a healthy snack going into the party and much less likely to reach for empty calories and mindless snacks. I know often people will not eat all day to "save their calories" for the big party or meal, however this leads to over-consumption of foods that are not going to satisfy or fuel you in the long run! Prepare before hand so you can enter and exit this party feeling healthy and nourished. Having victory! 
3. Bring a healthy snack or treat that everyone can enjoy and so you will know you have a healthy option available. Some ideas are: lean meat and cheese trays, fruit and vegetable trays, homemade trail mix or glazed nuts. Below is an easy recipe that you can take that is sure to be a crowd favorite and leave everyone feeling great and not weighed down and guilty! 
4. Keep moving! Stay on track with your fitness goals by continuing to schedule your workouts as usual. Block of these times in your schedule, so you don't skip a workout. When family is town, take walks together! Park further away from stores to get in extra steps! 
5. Begin with the end in mind! Make everyday count! January is only a couple weeks away! Need some extra accountability? We're here for YOU and believe in YOU! The TransFit team wants to see you reach your goals! We want to see you get your $20 back in January at the end of our Holiday Extravaganza! Remember: consistency is key! Remind yourself daily to focus on Jesus the reason for the season. You can't control all of your circumstances, but you can control where you keep your focus-- on Him! 

---

Here are some great healthy recipes to take to your next holiday party!

Strawberry Edamame Salad

• 2 cups organic baby spinach
• 1 cup chopped kale
• 1/2 cup chopped strawberries
• 1/3 cup edamame
• Tbsp. goat cheese (or feta or whatever your favorite is!)
• 1/4 cup toasted, chopped pecans

Combine all ingredients together. Drizzle a tablespoon (or two) of your favorite dressing on top. I like a tablespoon of olive oil and balsamic vinegar! Don’t forget to make an extra salad or two for lunches this week!

Fruit Kabobs

Perfect kid friendly healthy snack! Add one marshmallow, strawberry, banana, and grape for the perfect Santa kabob! 

Holiday Grain Bowl 

• 1 cup cooked wild rice
• 1 cup cooked quinoa
• 6 radishes
• 1/2 cup roasted chickpeas
• 1/4 cup roasted pumpkin seeds
• 1/3 cup reduced sugar craisins 
• 2 cups salad greens of choice
• 1 shallot sliced
• Fresh basil
• Pepper to taste
• 1 tbsp green goddess dressing

First, make sure your rice and quinoa are cooked according to package directions. Slice your radishes and shallots. Arrange all ingredients into two bowls. Garnish with basil and pepper. Drizzle with green goddess dressing. 

---

Take this opportunity to practice your will power, and then notice how great your body and spirit feel after the party because you have experienced all of the great fellowship without overindulging. Parties should be filled with laughter, fun and time spent with the ones that you love. 

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

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

Blessings, 

Team TransFit

Let's Finish This Year Strong! Check out our December Client Spotlight- Fran Hahn

Happy Friday, sweet friend! 

It has been such an awesome week in the studio as we start this month! This week we challenged each of you to try the TransFIVE sugar challenge. If you didn't get to try the challenge this week, challenge yourself to complete it next week! It's never too late to start! 

Today we want to introduce you to one of our clients, Fran Hahn who has taken on our challenges and seen transformation, as a result! Fran inspires each one of us at TransFit when she walks into the studio with her bright smile! She makes the best smoothies and always encourages US by sharing her favorite healthy snacks and recipes! Another quality we love about our friend, Fran, is her commitment to whole body health, not just exercise! 

The week after Christmas in 1983, I got lost from my group of Auburn friends at a conference with about 20,000 other college students, and sat next to this hot, redheaded guy. One of the first things I said to him was: “If we got married, we would have all redheaded kids!” We did and we do! I have four redheaded kids, three daughters and a son, two sons-in-law (not redheaded), and a sweet granddaughter (not a redhead either).

Paul and I have moved twelve times in our thirty-one years of marriage. We are so happy to have landed in Athens in the summer of 2016. Although I am a Tiger in a Dawg world, this is for sure one of my favorite places we have called home.

My good friend, Laura Wilfong, brought me to TransFit about a year ago, and I have loved coming ever since. Working out here is consistently one of my weekly highlights.

Believe it or not, I was the 1981 Alabama state high school champion in the two-mile run. And since then, I have tried it all when it comes to fitness: from Jane Fonda’s aerobics tapes in the 80’s, to long distance running and swimming in the 90’s, to track workouts with the family in the 00’s, to CrossFit and hot yoga this decade. I have pretty much tried it all! As I grew a bit older, I fell into an ugly spin cycle of working out hard, getting injured, resting a little, then diving back in, only to get injured again. And I have tried every wacky diet plan known to mankind.

So, coming here to TransFit has brought some much-needed consistency, balance and challenge in my approaches to food and exercise. TransFit incorporates exercises which don’t kill my body, but strengthen it. And, I am encouraged to stay on course with my diet.  

My big challenge at this point in my journey is in being consumed with how I look. I want a 25-year-old body at 55. And that just isn’t going to happen, no matter how hard I work or obsess. I am learning how to lean into Jesus and be thankful that I have the privilege to exercise, and to enjoy him as I do. And though it may sound silly, drinking my daily water allotment is always a struggle for me!

Aside from running a few races and just staying in the game at my age, I don’t have any huge fitness achievements. But, Jesus has been good to me; he meets in sweet ways as I work out, and in all parts of my life. I am truly grateful.     

Fran, we are so proud of you! Thank you for sharing your story with us! You are such an inspiration! Ladies, let's finish the TransFIVE challenge STRONG and make this our best and healthiest holiday season, yet! We believe in you and know that you can do it. If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Join us for a 5 Day No Sugar CHALLENGE! Start December STRONG!

Happy Sunday sweet friend!

You are ready to finish 2017 strong! To kick off December and the holidays feeling our BEST, we are going to start another round of the TransFive No Sugar Challenge this Monday!! Woo!!! Yes, Monday, December 4th ladies we can do 5 days of no candy, cakes, cookies, or added sugars! We are stronger together ladies. Let's do this challenge and feel VICTORY as we go into this holiday season!

 We would love to have you join us for the first time OR for another round! You are AMAZING AND WE WANT YOU TO REACH YOUR END OF THE YEAR GOALS ! Let's do the challenge together, ladies!  

The TransFive  eBook is given to you, sweet friend, FREE this week, you just have click the link to get the eBook with a sample meal plan, recipes, and 5 day devotion! Commit to being ALL IN with the 5 day Challenge! Yes, you can! 

Here is a sample recipe from TransFive! 

Hummus-Crusted Chicken

• 4 boneless, skinless chicken breasts
• Salt and pepper
• 1 zucchini, chopped
• 1 medium onion, chopped
• 2 carrots, chopped
• 1 cup hummus
• 1 Tbsp. olive oil
• 2 lemons

Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.

Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with smoked paprika. Thinly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

Have a fabulous weekend friends, and congratulations on another amazing week of living transformed and striving to become to healthiest version of yourself. Remember that with EVERY small step you take you are making lasting changes and becoming better than you yesterday.  Small changes equals BIG results! Take time this weekend to celebrate all of the healthy changes you have made this year and how your new healthy lifestyle makes you feel.

You are beautiful and strong, friend!! We so value and treasure you at TransFit and we are incrediblly proud of you. Keep motivated to achieve your whole body health goals! 

Blessings,

Team TransFit

BELIEVE You Can Finish 2017 Feeling Your Best!

Happy December sweet friends! 

Our theme the month of December is BELIEVE. We want you to believe in yourself and finish 2017 strong and feeling your best! Make everyday count!

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

Here is your new December Holiday Extravaganza Calendar! When you finish a weekly challenge let us know and you will be entered in for a weekly prize!  Write our your exercise plan for the week on your exercise calander below so you can stay accountable this December!

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

December Holiday Salad

• 4 cups spinach or mixed greens
• 1 oz goat cheese
• ¼ cup walnuts
• 1 Bartlett pear, ripe
• ¼ cup pomegranate seeds (use a splash of pomegranate juice in the dressing)
• ⅓ c olive oil
• ⅓ c white wine vinegar
• ½ tsp minced garlic
• Pepper

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

---

Friends, let's make the most of the holiday season. Take in all the smells, lights and the wonderful feeling that lingers in the air this time of year. Take the time to cherish your family and friends more than ever before, and make the most of every day. Choose to pray more, give more and love more in the coming month perhaps than you have all year- always remembering the true meaning of this season, keeping our eyes fixed on Jesus! Happy December sweet friends!! Check out our Live Transformed Bible Study to recharge and refresh for this December! 

Blessings, 

Team TransFit

CYBER MONDAY Deal You Don't Want to Miss!

Sweet friend, 

We hope that you had a great thanksgiving and Black Friday! We hope that you were able to enjoy time with friends and family, reflecting on all that we have to be thankful for! Our BLACK FRIDAY deal was a hit and we hope you joined us! But, if you missed out- Don't fret we have our CYBER MONDAY SALE! 

Check out our merchandise on Etsy HERE! Use the code CYBERMONDAY when checking out for 15% off! 

You can purchase all merchandise on our Etsy site! 

Also, our CYBER MONDAY SPECIAL includes 15% off all sessions, packages, and services. You can  purchase these on our app HERE or website HERE! USE THE CODE CYBERMONDAY when checking out! 

---

Here is a great recipe to add to your meal plan after Thanksgiving! 

Leftover Turkey Cobb Salad

SERVES 2

INGREDIENTS:

• 2 slices turkey bacon, cooked and crumbled
• 6 oz cooked turkey breast
• 2 cups cubes butternut squash, diced
• olive oil spray
• 1/8 tsp kosher salt
• black pepper, to taste
• 3 cups mixed greens of choice
• 3/4 oz crumbled goat cheese
• 1/4 cup pumpkin seeds or pecan halves
• 1 tbsp craisins (optional)
• For the vinaigrette:
•  1 tsp dijon mustard
• 2 tbsp olive oil
• 3 tbsp red wine vinegar
• 1 tsp maple syrup
• 1/4 teaspoon kosher salt

DIRECTIONS:

1. Preheat the oven to 425F. Place the butternut squash on a large nonstick baking sheet, spray with oil, season with salt and pepper and bake 15 minutes, turn then cook an additional 10 minutes, or until tender. Let cool a few minutes.
2. Meanwhile combine the dressing ingredients in a small bowl and whisk.
3. Divide the greens between two plates, top each with half of the remaining ingredients and dressing.

We hope to see you in the studio this week! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

🍴How to Stay On Track During Thanksgiving Festivities🍴

Happy Black Friday! 

We hope each of you had a great Thanksgiving day and were able to spend time with friends and family! We each have so much to be thankful for!  

Today, we are excited to offer YOU a TransFit Black Friday DEAL! We are offering 20% off ANY package, session, or item on our website & the TransFit app. This means that you can purchase ANY item, whether it is personal training, transformer sessions, or a nutrition consultation, for 20% off! You can purchase these packages on our TransFit app or our website and use the code BLACKFRIDAY to receive the discount! Each package will have an expiration of 3 months!

You can also use our BLACK FRIDAY deal on our merchandise on ETSY! Click HERE to go to our Etsy store! 

Enjoy this time with family, but remember to continue to exercise and focus on nutrition. Continue to make everyday count so you can be the biggest loser for Holiday Extravaganza! Check out our app, website, and YouTube channel for recipes and workouts! We can't wait to see you in the studio next week! 

Blessings, 

Team TransFit 

A DEAL you DON'T want to MISS!!!

Happy Black Friday! 

We hope each of you had a great Thanksgiving day and were able to spend time with friends and family! We each have so much to be thankful for!  

Today, we are excited to offer YOU a TransFit Black Friday DEAL! We are offering 20% off ANY package, session, or item on our website & the TransFit app. This means that you can purchase ANY item, whether it is personal training, transformer sessions, or a nutrition consultation, for 20% off! You can purchase these packages on our TransFit app or our website and use the code BLACKFRIDAY to receive the discount! Each package will have an expiration of 3 months!

You can also use our BLACK FRIDAY deal on our merchandise on ETSY! Click HERE to go to our Etsy store! 

Enjoy this time with family, but remember to continue to exercise and focus on nutrition. Continue to make everyday count so you can be the biggest loser for Holiday Extravaganza! Check out our app, website, and YouTube channel for recipes and workouts! We can't wait to see you in the studio next week! 

Blessings, 

Team TransFit 

Thanksgiving Day Inspiration! 🙏🏼

Sweet friends, 

We are so grateful for you! This week has already been full of family and friends and it has been on our mind how thankful we are for our amazing clients, friends, and family. As Thursday approaches, let's stay focused on everything we are thankful for- especially the opportunity we have to live our healthiest life. Let's remember we can stay on track, even in the holiday season! Our Challenge this week for Holiday Extravaganza is to do cardio for 30 minutes each day! You can do it! 

During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert completely, but focus on being mindful with your portions. Moderation is the key! Maybe decide ahead of time which treat you want to have, and then decide which you could give up. For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, and then have a smaller piece or just a few bites of pumpkin pie. Toast some pecans for a healthier treat! Below are 3 Thanksgiving Tips to help you have a healthier and happier Thanksgiving Holiday! 

3 Holiday Tips:

1. Make a list of why you started your fitness journey  and read it before going to your party or meal over the holidays! Keep your goals you set at the beginning of the month in mind! 
2. It is okay to say "NO" to all the food pushers. You don't have to try everyone's famous recipe or try each of the foods that are sitting out. Check our healthy Thanksgiving recipes from our blog HERE! 
3. Exercise over the holidays: Be ready to be flexible, your usually workout time may not work, so try to fit it somewhere else in your schedule. Join us at the Give Thanks 8K Thursday morning! 

Picture from Fire and Flavor

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

Make sure to check back Friday morning for our Black Friday DEAL! 

Blessings, 

Team TransFit

Need New Recipes and Workouts to Transform Your Thanksgiving?

Good morning sweet friends!

What a high energy week in the studio! Thank you!  Each of you are working so hard and we know that you are excited about the Holiday Extravaganza! With the holidays approaching, you may need this weekend to relax, and enjoy a delicious home-cooked  fall meal (click the link to get some great new menu ideas).  Cherish these times, slow down, and be grateful for the relationships in your life. Family meals are can be a time when you can learn what’s going on in everyone’s lives, when you can spark up a fun conversation, and just enjoy sweet company!

If you are like me, you've already begun to think about all the dishes you will "get" to prepare, events you will be going to, and the "full" (not busy) (yet wonderful!) schedule the next few weeks hold. Amidst all of the "fullness" of the season let's stay focused on our goals and be diligent even through the holidays!  There will be times when we will have a treat that maybe we didn't plan for or a day when we will miss a workout- BUT what is important is that you do not allow that to completely take your eyes off of your goals and your progress. If you put that small slip behind you but get right back on track, you will find that you are even better than before!! Patience and perseverance will be the name of the real holiday game!! 

Give each day your best in body, mind and spirit as you seek to become healthier and follow the Lord more each and every day! 

As you prepare for Thanksgiving, here are a few GREAT tried and true recipes from our amazing friends at Fire & Flavor that you can prepare for your family and guests. These dishes are DELICIOUS and so good for your body. You will be left satisfied and not have the miserable fullness that we have all experienced! Treat your body right this Thanksgiving and IT will be thankful!! 

Check out these great recipes from our client Gena Knox and her company Fire and Flavor!

Spice Rubbed Apple Smoked Turkey

Prep Time:  30 minutes + brine time

Cook Time:  About 2 ½ hours

Yields: 8 servings

Ingredients:

• 1 - Fire & Flavor Turkey Perfect Herb or Apple Sage Brine Kit (with bag)
• 12-pound fresh turkey, neck and giblets removed
• 2 large aluminum roasting pans
• 12 whole carrots
• 3 tablespoons canola oil
• 2-3 tablespoons Fire & Flavor Turkey Rub
• Cotton string for tying
• Fire & Flavor Premium Lump charcoal
• 5 cups Fire & Flavor apple wood chips, soaked

FIRST  The day before cooking turkey, prepare brine according to package directions. Place turkey, breast side down in brining bag set inside an ice filled cooler.  Pour prepared brine and ice water over turkey.  Seal bag making sure to press out any extra air.  Brine for 12 hours or 1 hour per pound of turkey. 

NEXT  Remove turkey from brine, pat dry, but do not rinse.  Allow turkey to sit at room temperature for 30 minutes before smoking.   Prepare charcoal grill for indirect heat (if using a Big Green Egg use deflector plate) and heat to 325°F. Double stack aluminum trays and line with carrots.  Place turkey on top of carrots and brush with oil; rub with Turkey Rub making sure to coat all sides.  Tie turkey legs together with cotton string and tuck wing tips under. 

LAST  Add 2 cups of wood chips to charcoal and place turkey over indirect heat.  Close lid and cook for 1 hour.  Add additional wood chips and, if necessary, more coals to keep grill heated to 325°F.  Close lid and continue cooking turkey until meat thermometer inserted in thickest part of breast registers 165°F (cooking time is usually about 12 minutes per pound of turkey).  Carefully remove turkey and pan from grill and let rest for 30 minutes before carving. 

You can brine your turkey a day or two in advance.  Place brined turkey on rimmed baking sheet and refrigerate, uncovered) for up to 24 hours before cooking.   

Wheatberry Salad with Brussels Sprouts, Dried Cherries, and Pecans

This salad is delicious served warm or room temperature and leftovers are perfect over a salad.  If you want to make ahead, toss bacon, pecans and sprouts just before serving. 

Prep Time:  20 minutes

Cook Time:  1 hour
Yields:  8 servings

Salad:

• 4 cups water
• 3 cups low-sodium chicken stock
• 2½ cups wheat berries
• 1 teaspoon salt
• 2½ tablespoons olive oil
• 2½ tablespoons lemon juice
• 1/3 cup dried cherries
• 1/3 cup toasted pecan halves, roughly chopped
• 3 strips bacon, crumbled

Sprouts:

• 1¼ pounds Brussels sprouts, trimmed
• 1 tablespoon olive oil
• 2 teaspoons Fire & Flavor Chicken Rub

FIRST  In a large stock pot, bring water and stock to boil.  Add salt and wheat berries, reduce to a simmer, cover, and cook for about 45 minutes or until berries are tender, but still have a bite.  While berries are cooking, combine lemon juice and olive oil and set aside.  Drain berries, toss with half of dressing; set aide. 

NEXT  Preheat oven to 425°F.  Halve or quarter Brussels Sprouts, depending on their size.  Spread in an even layer on a rimmed baking sheet coated with oil.  Drizzle sprouts with oil and sprinkle with Chicken Rub.  Toss and spread in an even layer, cut sides down.  Roast for about 20 minutes, until edges are brown and crispy, tossing half way through.  Remove from oven and combine with wheat berries. 

LAST  Toss wheat berries with cherries, pecans, bacon, and remaining dressing.  Season to taste with salt and freshly ground black pepper.  Serve room temperature or warm!

Roasted Delicata Squash and Arugula Salad

We love this fall harvest salad with almost any meal.  Delicata squash is easy to slice and roast and adds a slightly sweet, but hearty element to any salad.

Prep Time:  15 minutes
Cook Time:  30 minutes
Yields:  6 servings

• 3 medium delicate squash (about 3 pounds)
• 2 teaspoons brown sugar
• 1 tablespoon olive oil
• 8 cups baby arugula
• 3 ounce fresh goat cheese, crumbled
• ½ cup pomegranate seeds
• ½ cup toasted pecan halves

Dressing:

• 3 tablespoons sherry or red wine vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon honey
• ¼ cup olive oil

FIRST  Preheat oven to 425°F.  Cut squash into ½-inch slices and scoop seeds out with a spoon.  Coat two rimmed backing sheets with a little olive oil.  Toss squash with brown sugar and oil and spread in a single layer on baking sheets.  Roast for 25-30 minutes, until both sides are golden brown, flipping until half way through.

NEXT  While squash are roasting prepare dressing.  Whisk vinegar, mustard, honey, and oil; season with kosher salt and freshly ground black pepper.

LAST  Toss arugula with enough dressing to coat.  Arrange in a large, shallow bowl or platter and top with squash rings, cheese, pomegranate seeds, and pecans.  Serve immediately.

In addition to these excellent recipes, check out some of our favorite at home workouts! You can find workouts and workout videos on our website HERE and videos on YouTube HERE! We hope that you will check them out and use them during the holidays! 

Continue to honor your body this weekend by putting in-season, nutrient-dense vegetables on your dinner plate! We would love to have you sweat and get those muscles toned before the game, join us 8 AM on Saturday morning! You can find more recipes, workouts, and inspiration on our TransFit app! 

Next week we will be open Monday, Tuesday, and for two sessions on Wednesday! We will be CLOSED Thursday and Friday, but open for session on Saturday morning!

Wednesday will be the LAST day to weigh in for Holiday Extravaganza! The pot is HUGE this year but our hope is everyone will get their money back in January! We have amazing prizes for the top 20 biggest losers! 

 Check out our new SPECIAL LIMITED -TIME Transformational Holiday Bundle with three of our favorite eBooks. Check out how you can transform in body, mind, and spirit over the holidays HERE! 

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Are you ALL IN this Holiday Season?!

Happy Sunday, friends! 

Hope you are finding some rest and recovery and time to recharge today. Last week, the TransFit studio was buzzing with excitement and we loved seeing your hard work and dedication to your health! We had the privilege of recently hearing from our new TransFit Registered Dietitian, Kaeti Shurling at our Lunch and Learn. We wanted to share these two key takeaways with you to help you be ALL IN this Holiday Season-

1. Drink 80 oz of water daily and add frozen fruit to make it more flavorful! 
2. Try to eat at least 2-3 servings of fish a week!                                                                        - Fish is packed with omega-3 fatty acids that have a number of health benefits.   Eating a diet with omega -3 fatty acids can reduce memory loss, lower the risk of heart disease, reduce inflammation, and can lower blood pressure! 

These are two tips that you can add to your weekly meal plan today, so that you can live transformed mind, body, and spirit. Kaeti has shared this incredible Grain Bowl recipe with us. Set aside time today to meal prep (download a FREE MEAL PLAN HERE) and plan out your workouts for the week will help you stay focused on your goals and help you stay committed to being ALL IN this Holiday Season! Holiday Extravaganza weigh-in's start this week so bring your $20 and join the transforming holiday challenge! 

Perfect Portions: Grain Bowl 

(500 kcal/portion)

Ingredients (4 Portions):

• 1.5 Onion
• 10 oz Frozen shelled Edamame, thawed
• 1.25 c Uncooked Quinoa
• 1 Lemon
• 2 tsp Minced Garlic
• 2 Zucchini, diced
• 2 cup Chicken Stock
• 2 oz, Walnuts
• 4 Tbsp Olive Oil
• Pepper to Taste

Instructions:

1. In a medium pot, cook quinoa according to quinoa package instructions, using chicken stock instead of water.  

2. Finely dice onion. Zest, then halve lemon.

3. On a baking sheet, toss shelled edamame, diced zucchini, and a drizzle of olive oil. Season generously with pepper. Roast in oven until nicely browned, 15-20 minutes, tossing halfway through.

4. Saute onion and garlic until fragrant and onion is soft and translucent. 

---

We can tell that you are ready for Holiday Extravaganza! If you missed our last blog, check it out HERE. But, get ready....it's time for HOLIDAY EXTRAVAGANZA! Grab your $20 and come join us! Weigh ins start TOMORROW! We hope that you are ready to compete for a chance to win the BIG prize! If you, someone in your family, or a friend own a business and would like to join us in the Holiday Extravaganza giveaway baskets and gifts, please email us at transfitathens@gmail.com. We would love any and all donations for prizes weekly and for the top 10 biggest losers!

We are so thankful for each of you! Let's get ready for an amazing Holiday Extravaganza! If you have any questions, please email us at transfitathens@gmail.com. Don't forget to use our app for inspiration, workouts, and recipes! Also shop all our inspirational products on our new TransFit Fashion Etsy Shop! Excited to see you in the studio this week!

Blessings, 

Team TransFit

Are you ready for the most TRANSFORMING Holiday Challenge?

Sweet friend, 

Are you READY to TRANFORM?  Don't let these holidays months fly by and your back to square one in January friends!  Thank you for participating in our October calendar challenge --we are SO proud of each of you! We are so excited to announce our winner, Ellen Sabatini! Ellen exercised everyday in October and had the goal of positive thoughts daily! Ellen and her whole family are the true TRANSFORMERS! Ellen is inspiring our community and teaching children about whole body health. Together, she and the Barrow Buddies at Barrow Elementary School are the winners in the race of life! Thank you, Ellen, for giving your best one day at a time and renewing your body, mind, and spirit- living transformed! 

BUT... now that October has come and gone it's time for everyone to compete for a chance in the BIG Holiday competition and win BIG!

You guessed it... it's time for HOLIDAY EXTRAVAGANZA! 

Time for the Holiday Extravaganza, the best holiday challenge to keep you accountable to your goals over Thanksgiving, Christmas, and New Years!  If you would like to participate this year, please e-mail us, transfitathens@gmail.com, to find a time for you to come weigh in or weigh in before or after a session! Feel free to invite friends & family to play as well. The pot will be huge this year, but hopefully everyone will take their money back! 

DETAILS OF THE GAME:

Starts the week of November 13th - Finish week of January 8th

Here's how it works: Challenge begins the week of November 13th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in (cinfdentially) and do your best over the holidays to eat right, exercise, drink water, and do our weekly challenges. On the week of January 8th we will weigh in again. 

If your weight stays the same- you get your $20 BACK! If you gain weight, your money stays in the bucket and you contribute to the biggest looser prize! 

If you are the biggest loser (we use % of weight lost) you get to keep all the money in the bucket! Our top five winners will also receive a special gift basket! The Holiday Extravaganzas is the best way to keep you accountable over the holiday season! Let's do it! 

Last year our 1st place winner won $950 cash!!

If you have any questions, please email us at transfitathens@gmail.com. We can't wait to enter into one of our favorite times of the year! Let's hold each other accountable and make this the best holiday season for our body, mind, and spirit. We believe in YOU! We hope you will join us! 

Blessings, 

Team TransFit

AND Biblical Meditation the first Tuesday of every month from 12-1 PM! 

November is HERE! How can you kickstart your nutrition this month?

Happy November sweet friends!

All of a sudden, November is here and the holidays are right around the corner! Often it seems we associate the holidays with being surrounded by unhealthy foods and lack of exercise; however, November is the best time of year to focus on nutrition and cardiovascular exercise! In light of Thanksgiving we want to focus on being thankful for our bodies by respecting and taking care of them. You can do this viewing exercise as worship and proper nutrition as a way to be thankful for the healthy body you have! Practicing these healthy habits diligently and staying accountable to your goals through the holiday season will help you honor your body! 

Friends, let’s light a fire down deep and have a passion to become more motivated than we have all year in time for this holiday season.  You can stick to your plan and reach your goals through the holidays! At TransFit we believe in you and we are excited to help you be the best YOU!  

We would love for you to come join us Friday at 12:30 PM for our Lunch and Learn. We will discuss the importance nutrition, tips for the holiday season, and how to feel your best for to finish 2017 strong . You will have the opportunity to hear from our new registered dietitian, Kaeti Shurling, and eat and fellowship together.  Please sign up on our app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com.

We wanted to share one of our new fall recipes with you, today! Enjoy! 

Chopped Kale Salad with Butternut Squash & Chickpeas

SERVES: SERVES 4 AS MEAL - OR 8 AS A SIDE

Ingredients

For the Salad

• 1 large bunch of kale 
• 4 cups of any other green lettuce (chopped spinach, broccoli slaw, more kale)
• 2-3 cups large diced butternut squash
• 1 15 ounce can chickpeas (garbanzo beans), drained and rinsed
• 1 tablespoons extra virgin olive oil
• 1 tablespoon curry powder
• ½ teaspoon of cayenne pepper
• Kosher salt
• ½ cup toasted pecan
• OPTIONAL: Chopped chicken or other protein, pomagranate

For the Dressing

• 2 tablespoons tahini
• ¼ cup extra virgin olive oil
• 2 tablespoons white wine vinegar
• 1 teaspoon honey
• ½ teaspoon kosher salt

Instructions

1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  
2. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.
3. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.
4. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein! Enjoy!

---

We want to spend November focused on being grateful for the body we have and that we have the abilities to treat our bodies well. Let’s choose to make choices today and every day to treat our bodies with love and respect. 

We are excited to reach new goals with you this month and watch you achieve new things and begin living an even healthier lifestyle! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit