Top 5 Super Foods For Your Heart! ❤️

Happy Wednesday! 

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

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

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

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

Baby Spinach Salad with Blueberries and Pecans

• Fresh baby spinach leaves, rinsed and spun dry
• 1 pint fresh raspberries or strawberries, cleaned
• 1 pint fresh blueberries, cleaned
• ½ cup chopped pecans, toasted
• 1/4 cup Goat cheese, crumbled

Blueberry Vinaigrette 

• ½ cup fresh blueberries
• 1/3 cup white balsamic vinegar
• 1 tsp. honey
• Salt and fresh-ground black pepper
• 2/3 cup extra-virgin olive oil

Combine the spinach, raspberries, blueberries, pecans, and feta in a large bowl; toss. To prepare the vinaigrette, in a food processor add the blueberries, vinegar, honey, and salt and pepper to taste. Process to break down the blueberries. While the food processor is running, slowly add the olive oil. Taste the vinaigrette and adjust any ingredients to suit your taste. Pour the vinaigrette over the spinach salad and serve.

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

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

Dark Chocolate Energy Bites for the Heart

Serves 20

• 1 cup dates, pitted
• 2 cups walnuts
• 1/3 cup cacao powder
• 1/2 tsp sea salt
• 1/4 cup hemp seeds
• 1/4 cup creamy nut butter
• 1 tsp vanilla extract
• ***optional- 1/4 cup dark chocolate chips

Pulse in food processor. Roll into balls and chill for 30 minutes. Enjoy this fudgy, sweet protein-packed snack! 

Add these foods to your meals throughout the week! We believe in YOU! We have nutrition sessions available if you would like to meet with our dietitian or registered nutritionist, to learn more about your health and nutrition. You can purchase these sessions via our app or website!

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

Blessings, 

Team TransFit

Check Out Our February Client Spotlight Kathy Cousart! Feel Inspired to LOVE your body!

Happy Monday! 

We are so proud of all of you who completed our TransFive Challenge! Thank you for committing to five days of no sugar and giving it your all! Let's start this week STRONG! Love your body today and take time to make a plan for your exercise and nutrition.

Today, we want to share a client spotlight that will encourage you on your transformation journey! 

I met sweet Kathy Cousart, years ago when I was a GymDog and she was the Assistant Golf Coach at Georgia. We did aerobics together in the old PE building on campus!  Little did I know, 20 years later our paths would cross again! God is so confirming and so good!  I love how He brings us all full-circle and connects us with special people who touch our lives deeply along the way! Each person that crosses your path today could be someone who inspires you and could possibly change your life- you never know what God has in store- but we can be sure His plan is so much greater than we can imagine! Kathy's story is so inspiring because no matter where you are on your health journey YOU CAN begin again and reach your goals.  She was was 5th in our Holiday Extravaganza Contest (love it..still a competitor...always ALL IN) and just told me about her new goals for 2018! Dream it, believe it, achieve it! 

 Kathy, thank you for sharing your story with us and for living transformed by doing everything with your whole heart!

I am so proud and happy to be a part of the community at Transfit. So very special to have finished in the top 5 of my first Transfit Challenge and appreciate the many connections to finding my way to work out there! My admiration and appreciation for Caroline goes back a long way to UGA Athletics. I was actually coaching Women’s Golf at the same time that Caroline was competing in Gymnastics. My Golf Team did aerobics and worked out with the Gymnastics Team and it was always a fun supportive environment all the way around. Loved it!

Fast forward with all the fabulous twists and turns of life and I am now a full-time successful Artist painting almost every day out of my Carriage House Studio right here in 5 Points. I had continued working out and being active over the years but had some issues with my torn Rotator Cuff. I need that arm and shoulder to paint daily so felt I sometimes had to make a choice and painting always won out. I needed a safe way to work out and get back to being strong and lose that bit of weight that has slowly crept on. 

I have been in that “sandwich” place for quite a few years with finishing raising up my daughters and getting them through with college and starting careers while also caring for my Mom and Mom in Law. It gets tough being a full-time caretaker and 11 years really took its toll on me….everyone and everything came first and I just was too tired and worn out to make myself any kind of a priority. I was busy beyond busy with being a full-time caretaker, my art career taking off and beautiful grandchildren beginning to make an appearance. Blessings like I have never known along with some “hards.”  Life. 

I believe that my art and painting came to me at just that right time.   I was watching my Ph.D. Mom- the smartest woman I have ever known - struggle through a battle with Severe Vascular Dementia. I found that my art and painting was such a gift and place of peace to go to escape that sadness.  As my Mom needed full-time care, it was important to me to be there while she still “knew” me and care for her.  I learned the most important lessons I think I will ever learn about myself during that time and was such a gift. She remains the kindest person I have ever known and I try so hard to be that kind every single day.   

Over a year ago….Within a 9 month span….I wound up losing not only my Mom and my younger brother 6 weeks later but two other family members and finally my big sister best friend Meg.   It was a huge wake-up call to taking care of yourself and being strong enough to fight whatever fight comes your way.   

With all of that in mind and circling back….I had heard amazing things from several friends about Transfit and started going.   As with almost everyone there…..that last few minutes of stretching out and taking a moment to appreciate that we are here and embracing this day gets me every time.   I can’t say enough about how knowledgeable Caroline is.   I have always been pretty lucky and able to eat anything I wanted with my level of activity and good genes.   I finally understood to watch carbs at my age—-I can’t quite process them like I used to could.   I learned to eat a healthy snack when hungry and to make better choices.   I learned to LOVE water….what a difference when you listen to your body and really re-fuel it with healthier options. 

I have changed so much with being at Transfit…it’s a positive and uplifting environment with gals of all ages encouraging each other along this journey.  My tastes have completely changed and it’s a lifestyle now——with healthy options to satisfy that sweet tooth.   I want to know that I am doing all I can to take better care of myself and able to be all that my grandbabies want me to be.

I want to be strong for whatever comes my way. I want to be strong to be able to carry around my grandchildren who trust I will catch or carry them at their whim. I want to feel as good as I do working out at Transfit and being surrounded by everyone else there working on their own journey. It’s an amazing place and always a supportive environment. I have loved reading everyone else stories and am inspired by every single person there each day. I have always believed that anyone can do anything they set their mind to….if they want it bad enough and work hard enough. If I can do this….so can you!

Kathy, we are so proud of you! Ladies, may we all feel inspired by Kathy's story! Let's make this week count!  Keep pushing yourself to get active every day this month! Send us your February calendar challenges at the end of the month! 

We are also offering two NEW session times! Starting tonight, we will now have a 7:15 PM session and we will offer a Saturday at 10 AM session starting February 24! Come join us! Sign up on the app HERE! Also, don't forget you can always find FREE recipes, workouts, inspiration, and videos on our website and app! 

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

Blessings, 

Team TransFit

Hey Valentine! 3 Tips to LOVE Your Body MORE this month!

Good Morning beautiful friends! 

Wow, it's been a great week with such positive energy in the studio! To all our ladies doing the TransFIVE No Sugar Challenge, we are SO proud of you! You're almost done! Remember to take it one hour, one day at a time! Stay focused! YOU CAN FINISH STRONG! And... if you haven't done as well as you would have liked this week- SHAKE it OFF! Today is the DAY! You can always begin again. The time is NOW! 

Can you believe it's February?! January was like a "trial" month so let's say your 2018 starts TODAY! February is a month that can be focused on candy and sugary sweets for Valentine's Day! But, Valentine's Day is the perfect holiday to take extra time to show  others how you love them and a time to take a moment to LOVE the body you have been given!  Let's take some extra time to love our bodies, these beautiful gifts, in honor of Valentine's Day!

Take just a moment to dwell on this truth:

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

The truth above is the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take a few minutes today to write down things you love about the way God made you. Now, go share this verse with a friend or family member! Encourage your sweet friends today in their own beauty, inside and out.

Valentines Day is the day of love! Let's be intentional about spreading love, encouragement, and blessings as much as we can.

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

First, here are our Top 3 Ways to Love the Body you have been gifted this Valentines Day! 

1. Rest- Take the time to rest. Our bodies need rest! Take the time to sit and be still. Add in your quiet time to your day. Allow your mind time to rest, renew, and be refreshed. 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!

2. Exercise- Add in exercise to your week! Your body and mind will feel renewed and alive when you honor it through a workout! View your time exercising as a form of worship! 

3. Nutrition- Take the time to meal plan and prepare for your nutrition!  Sit down and make a basic plan, so that you can hold yourself accountable and have an organized nutrition plan! If you are craving chocolate, here is a great recipe from our TransFIVE Meal Plan that will help fix that craving without added sugar! Try these healthy deserts after TransFIVE!

Chocolate Heaven Smoothie

Makes one serving

• ½ cup crushed ice
• 1 cup unsweetened almond or coconut milk
• 1 small frozen ripe banana
• 1 serving Chocolate protein powder (Vega)
• ¼ of an avocado
• 1 tablespoon unsweetened cocoa (I like Hershey’s Special Dark- 100% cacao)
• 1 teaspoon of cinnamon
• 1 teaspoon chia seeds
• **1 teaspoon honey or a few drops of stevia (optional)
• **can add in 1 tsp vanilla extract 

Pulse ice cubes in blender to crush. Add almond milk, banana, cocoa, and other ingredients and blend until frothy. Serve immediately and enjoy some liquid energy!

The Chia seed helps keep the smoothie dense and satisfying, all while helping to increase your energy and endurance; promote your hydration and electrolyte balance; lower your blood pressure; regulate your blood sugar levels; and support your weight loss by keeping you feeling full longer.

Strawberry LOVE Shortcakes

• Get small mason jars
• Cut strawberries & raspberries, 
• Small pieces of angel food cake 
• Topped with tru Whip & more fruit 
• Could sprinkle with a few mini chocolate chips on top with love 

Ladies, we hope that you take the time to love your body! Your body is a gift and a temple! You are made in His image. Let's finish this week strong and feel accomplished after completing TransFIVE! If you didn't join us for our no sugar challenge this week, it's not too late to join! You can purchase the eBook on our website HERE! Don't forget about our February calendar challenge either! Commit to doing everything with your WHOLE HEART and getting active every day this month! You can do it! 

You can find recipes, workouts, and videos on our website! Use these as a resource for your meal planning and workouts outside of the studio! You can find them under the HEALTHY LIVING TAB! 

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

Blessings, 

Team TransFit

Are You Up For the Challenge?! FREE 5 day No Sugar Challenge Meal Plan to Start February Strong!

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

Colossians 3:23

We have had an amazing week here at the studio! Thank you for coming to help us celebrate TransFit's birthday! Let's start  February 2018 strong! We have talked about the importance of setting goals and now we want to commit to doing everything with our WHOLE hearts this month! Here's a goal for you...5 days no sugar!  I know you are rolling your eyes right now and think we are crazy... but we believe in you!  How about trying our 5 day NO SUGAR CHALLENGE (TransFIVE) starting Monday (yes...tomorrow)? The TransFit community and all friends will start the TransFIVE Challenge this Monday! Join in the challenge to eliminate sugar and feel your best going into February!  Download the (FREE today), plus be added to the TransFit Facebook group to join other ladies on this journey! We are stronger together!  You will find recipes, meal plans, inspiration, and a 5 day devotion to allow you to complete these 5 days! In honor of our birthday celebration, you can purchase the TransFive eBook for FREE! Let's do this as a TransFit community of strong women and hold each other accountable to having no sugar next week! 

We challenge you to join us for FIVE days of NO sugar! We believe you can do it! We want to remind you to sign up for your sessions in advance and meal prep today! Scheduling your workout in advance allows our trainers to have workouts set up specifically for you and provides you accountability if you sign up at the beginning of the week. 

We also have our February calendar challenge! We hope that you will join us for this challenge. The winner will receive a month of FREE sessions!  In order to win, you must fill out the calendar with your exercise each day and send it to us at the end of the month! Yes you can do it!  

This month we are also offering YOU a special - $180 Love Your Body All Access Pass. This pass will allow you to come to unlimited sessions for the entire month! You can purchase it on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Goal Setting Takeaways that will help you Finish January Strong!

Sweet friends, 

Last Friday, we had an incredible Lunch and Learn where we heard from our TransFit Personal Trainers, our Dietitian- Kaeti Shurling, and Kristy Smith from lululemon. We walked away feeling refreshed and renewed, ready for this new year and ready to conquer our goals and dreams. We wanted to share some of the key takeaways and the delicious salad recipe.

3 Key Things that Can Transform Your Life in 2018:

1. The people you spend time with! 

Are you spending time with people that lift you up, encourage you to be your best? 

2. The books you read! 

Are you reading books that challenge your mind and spirit? Here are a few that we recommend.

3. Encountering the presence of God! 

Are you taking time to be still, rest, and listen? Even a few minutes of calm and stillness can change your day and enhance your mood.

Kristy spoke to us about how to identify our core values, write them down,  and reminded us to come back to those values each day as a reminder of the amazing woman you CAN become! Listen to this beautiful song we played while centering our minds....

Remember ladies, even more important than the dreams and the goals you achieve is the person who you become along the way! The journey to your goals is where the real transformation takes place! These dreams make take a lifetime to achieve but they are worth waiting for and working for! Let's start today by CREATING the future of our dreams! Pray big bold prayers! We are here to help you! 

Transformer Plate at The Pine (Above)

Mix greens, curry vinaigrette

Herb roasted heirloom carrots and cauliflower (Roast veggies on 425 for 25 minute)

Crispy quinoa cake, sweet potato puree, goat cheese, toasted pecans

Curry Vinaigrette

• 1/2 c Rice Wine Vinegar
• 1/2 c Extra Virgin Olive Oil
• 1/2 tbsp curry powder
• 1/2 tbsp honey
• 1/2 tbsp dijon mustard 
• 1 tsp turmeric
• S&P to taste

TransFit Quinoa Cakes

Makes 10-12 cakes

Ingredients:

• 2 ½ cups cooked quinoa
• 4 large eggs, beaten
• 1/2 teaspoon salt
• 1/4 teaspoon lemon pepper
• 2 Tablespoons chopped parsley
• 1/2 small onion, finely chopped
• 2 cloves garlic, finely chopped
• 1 Tablespoon oil, plus more as needed
• **any seasonings you like to add deeper flavor

Directions:

1. Combine the quinoa, eggs, salt, and lemon pepper in a large bowl. Stir in the parsley, onion, and garlic.

2. At this point, you should have a mixture you can easily form into 10 thick patties (use a ¼ cup to form into patties). You want the mixture moist, so the patties aren't dry tasting. However, you want the mixture to hold together when cooking

3. Heat the oil in a large skillet over medium-low heat, add 5 patties, cover, and cook for 7 to 10 minutes until the bottoms are deeply browned. Carefully flip the patties with a spatula and cook the second sides for 5 minutes, or until golden. Remove from the skillet and cool on a large plate while you cook the remaining patties. Add more oil to the skillet if needed between each batch.

A goal that one of our TransFit trainers had last year was to serve the community well. After praying bold prayers and lots of hard work Shelley is in the process of opening a home to help women called HOPE 139! If you want to help Shelley with her ministry in anyway, please reach out to her at shelley@transfitathens.com. 

We hope that you feel inspired. It's never too late to set your goals! You can print off our 2018 goals handout and kickstart this year! Don't forget to send us your January challenge calendar! Remember, the winner wins a package of FREE sessions!! You can email the calendars to us at transfitathens@gmail.com. 

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

Blessings, 

Team TransFit

Monday Motivation! 💥

Happy Monday! 

We hope you are ready for another great week- ready to REVIVE your body, mind, and spirit!! We would love to encourage you in the studio this week for sessions and for our Lunch and Learn this Friday at 12:30! Today, we want to inspire you with one of our Holiday Extravaganza top 5 winners- Mary McKillip! Mary is a stunning women inside and outside and we are so proud of her health journey. Read below to hear about Mary's transformation story! 

I never thought Trans Fit would be the right place for me.  I have known Caroline for years but was always reluctant to reach out to her for help.  But after years of trying my own exercise plans and failing with various quick fix diets resulting in the inevitable creep of weight gain, I called Caroline and, well long story short, she changed my life.

Oh it has not been easy.  All of us have our own struggles to overcome in the journey to better health and I am no exception.  For starters, I had to deal with a vicious case of panic attacks that would occur in structured social settings and I quickly learned that the Transfit workout sessions were a huge trigger.  During a particularly crowded Transformer class, I had an awful panic attack that left me feeling dizzy and seriously afraid I was going to collapse on the floor.  I walked out of the class and swore I would never return. 

After making many excuses about not coming back, I opened up to Caroline about the panic attacks and said I just could not be there anymore.  I assumed she would express sympathy and tell me that she understood my decision.  But I will never forget what she said- “I am not giving up on you.  Come back to TransFit and we will get you through it.”  Over the next several months, she took it slow and kept a close eye on me. She made sure I booked the small group classes with only a few people.  She adjusted my workouts so I was not feeling pressured.  She reminded the class to “breathe and smile” but I knew that was mainly directed at me.  A gentle reminder to stay calm and know she was on my side.

Gradually, my anxiety subsided and Caroline started pushing me out of my comfort zone.  We started boxing together which I am surprised to say that I really enjoy! And after much coaxing, she even got me to jump rope!  Now I feel comfortable at TransFit because I know I am supported. It is a place where I can be myself— with all my flaws and insecurities-- I know I am among friends who want to help me become better physically, mentally and spiritually.

Getting through the anxiety now means that I can focus on the whole reason to be here—get healthier! Next up Caroline had to help me get through a mean sugar addiction that manifested itself in a total addiction to Peter Pan peanut butter! With Caroline’s help, I gradually went from peanut butter graham crackers to peanut butter in yogurt to peanut butter on bananas then apples and finally no peanut butter.  It has been 3 months since I have had any!

With the combination of workouts 2-3 times a week and a focus on better nutrition, Transfit has allowed me to reach many of my goals.  I still have work to do, but I am more confident that I can do it.  If I can get through all these hurdles, then I know anyone can make it through their own struggles and reach their goals!  

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Mary, we are so proud of you! You have encouraged and inspired us all!  Keep motivated- keep striving to reach your goals each hour, giving your best! 

We would love for you to join us THIS FRIDAY for our Lunch and Learn! We will be focusing on goals and dreams. Please sign up for the Lunch and Learn by Thursday at 1 PM. You can sign up on our FREE app under the SPECIAL EVENTS tab! We hope to see you this Friday! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFIt

Congrats to Our Holiday Extravaganza Winners!

After a wonderful holiday season, the 2017 Holiday Extravaganza has finally come to a close! We have been so encouraged by the stories from so many competitors, and we had a blast doing this again with you all! Over 100 people played and over 3/4 of the participants received their money back! That means they kept their weight the same or lost weight over the holidays! WOW- that is hard! Congrats to EVERYONE who played! You should be proud of yourself for being accountable over the holidays! Here are the final results: 

1. Brionne Antwine- 15.36%

2. Angie Sanders- 8.07%

3. Kelly Strickland-6.79%

4. Mary McKillip

5. Kathy Cousart

6. Catherine Warner

7. Kasey Dillard

8. Jennifer Rickard

9. Megan Melton

10. Melynda McCutcheon

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

First Place Winner- Brionne Antwine

My name is Brionne, I am married to Jamie, and we have 4 kids, ages 5-12. While trying to balance kids at three different schools who are all playing sports, working part time as a nurse at Piedmont Athens Regional, and keeping up with my husband’s busy work schedule, nutrition and exercise was not the priority it should have been. It was all too easy to pick up a pizza or go though the drive thru between practices. When I stepped on the scale at the beginning of the Holiday Extravaganza, I knew something needed to change! The first step was to end my relationship with Dr. Pepper  The break up wasn’t as hard as I anticipated, and the more water I drank, the more I craved...water! I made it a priority to get in 96oz a day. I started keeping a food journal, and at first submitting daily to Caroline. Talk about accountability! I found ways to incorporate more vegetables in my diet, and spinach has found a permanent place in our fridge. I aimed for a salad a day, and added spinach and fruit smoothies into my morning routine. I found myself sautéing zucchini for lunch, which was a far cry from my ham and cheese sandwiches with a side of Chex Mix! 

The hardest week for me was attempting the “No Added Sugar” challenge. I almost quit before I even started! But I learned so much that week! Turns out that my “healthy” yogurt, wasn’t so healthy after all! It was loaded with sugar! I switched to the Dannon Oikos Triple Zero yogurt, which allows for a flavored yogurt with no added sugar. And I learned that most salad dressings have sugar (I honestly had no clue), but that a little olive oil and red wine vinegar still tastes delicious on my spinach, feta cheese, strawberry, and walnut salads!

I had fallen way out of routine with exercise, so Caroline encouraged me to aim for at least 30 minutes a day. Some days I would walk, some days I would jog, and some days I’d dust off an old workout DVD. Most importantly, I didn’t get discouraged when I missed a day. I planned exercise into my schedule, and my husband was very supportive to give me that “me time.” 

Now, I am looking forward to attending weekly Transformer classes. I love the accountability, and just because the challenge is over, I don't want this journey to end! Seeing results gives me the encouragement to continue! 

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

Blessings, 

Team TransFit

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

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

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! 

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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. 

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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!

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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

🍴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 

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

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. 

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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!

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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