Monday Motivation! May Transformation Challenge Starts NOW!

Happy Monday! 

It's time for MAY and our MAY TRANSFORMATION CHALLENGE! We hope that you will join us for our challenge! It is going to be so much fun and something you don't want to miss. Challenge yourself to a month of accountability. Fill out the May Transformation Challenge calendar and come participate in our NEW May Challenge and weigh in for a chance to WIN! If you missed our last post about the May Transformation Challenge, check it out HERE! 

For the first time EVER, we are doing a May Transformation Challenge!

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

To Play: 1. Any person puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best throughout the month of May (eat right, exercise, etc.)

4. WEIGH IN on May 30 or 31

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket. The winner gets all the cash left in the bucket! Let's all play to keep accountable in May! 

 We want to encourage you to participate, as we reset for the month and recharge to prepare for summer! The first place winner will receive all cash! 

To kickstart the month of May, try this new recipe! 

Almond Butter Chocolate Smoothie

• 1 cup unsweetened coconut milk
• 1 TBSP Almond Butter
• 1 serving Chocolate protein powder
• 1 tsp chia seeds
• 1 tsp cinnamon
• 1 C frozen riced cauliflower
• 1 Tbsp cacao nibs
• 6 ice cubes
• Blend well -add sprinkles of almond butter & cacao nibs! Yummmm!!

We hope that you will join us for the May Transformation Challenge! This challenge is for ALL women in the community! If you want to join us, email transfitathens@gmail.com to schedule a time to come weigh in! 

We hope to see you in the studio, soon! Let's make this May the best month yet as we focus on making exercise our medicine! 

Blessings, 

Team TransFit 

NEW May Transformation Challenge You Don't Want to Miss!

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

For the first time EVER, we are doing a May Transformation Challenge, similar to HOLIDAY EXTRAVAGANZA! 

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

To Play: 1. Any person puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best throughout the month of May (eat right, exercise, etc.)

4. WEIGH IN on May 30 or 31

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket. The winner gets all the cash left in the bucket! The Holiday Extravaganza winner this year won over $1500 CASH!! Let's all play to keep accountable in May! 

 We want to encourage you to participate, as we reset for the month and recharge to prepare for summer! The first place winner will receive all cash! 

To help you with the MAY TRANSFORMATION CHALLENGE, let's keep track of exercise and nutrition this month. The calendar above will be used to keep track of your points. Keep track of your points daily and at the end of the month, the person with the most points will win an amazing prize. Here is how the challenge will work- You will keep track of your exercise, nutrition, water, and more each day through points. You can gain up to five points each day.

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

Write down your points for each day on your calendar and at the end of the month we will tally up all points to see who our winner is! Turn in your calendar at the end of the month for a chance to win a month of FREE sessions! If you choose to do the weight loss challenge, you will receive your May Exercise is Medicine Total Transformation Challenge after your weigh in! 

Let's focus on making exercise our medicine this month! We believe in each of you and know that this will be your best month yet. We hope you will join us for our MAY TRANSFORMATION CHALLENGE!

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

Blessings, 

Team TransFit

Transforming workouts & a Lunch and Learn You Don't Want to Miss!

Sweet friends, 

Happy Monday! Each new day can be a fresh start with renewed motivation and willpower to reach our goals and follow a healthy lifestyle. However, as we all know, the month goes on and the craziness of life begins to set in and we often will struggle to remain as driven and focused as we were in January. Is this natural? Completely!

So, today we want to offer you a solution to this problem of falling off track and becoming disappointed and frustrated. One of the keys we have found for many clients in reaching their goals for lasting transformation! That solution is to find an accountability partner and if one person, maybe it is a group of people who inspire you daily! This could be someone or a group of women who are seeking to live a healthy lifestyle as well, and who can encourage you in all areas of life- body, mind, and spirit.

This is your "go-to" person when you are feeling stressed over meal planning, don't think you have time to fit in a workout, have struggled to have a quality quiet time all week or are facing any of life's many obstacles. As we see in Proverbs 27:17, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. This proves to be true for any area of life! When you work together with a friend or group, you will be much more apt to achieve goals and live life to the fullest! Let us know how we can serve you! 

We would love for you to join us at the TransFit Athens studio on April 25, 2018 at 12:00 PM. During the April Lunch and Learn we will hear from Valerie Langley and enjoy a Transformer lunch from Kaeti Shurling with Perfect Portions. Valerie will lead us through a short meditation to begin and then we will begin to learn about essential oils. She will discuss the 5 most common oils to use for Health and wellness, covering Lemon, Lavender, Peppermint, Frankincense, and OnGuard. She will explain how the oils heal your body physically and explain the different ways to use the oils, like diffusing, ingesting and topically. She will also teach how to make chemical free products with these oils that you can use around your home.

You can register for this event on our app under SPECIAL EVENTS! Have your accountability partner come join you at our Lunch and Learn! 

Take time today to seek out an accountability partner or group of inspiring friends. Pray about who this person could be in your life and then reach out to them! Have an honest discussion about how you will both be able to walk through life together, growing physically, mentally and spiritually and helping each other every step of the way.

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

Blessings, 

Team TransFit

Mother and Daughters Client Spotlight You Are Going to LOVE!

Sweet friends, 

Thank you for challenging yourself to run the race with perseverance this week! Wow, we had an amazing week in the studio!  Today, we have the honor and joy of highlighting three of our amazing clients! These three are special, as they are a mother and twin daughters client spotlight! Elizabeth, Cynthia, and Cindy are our April client spotlights, each with their own personal transformation story! 

These TransFit ladies will inspire you to keep giving your best one hour, one day at a time to live transformed! 

Cindy Lester's transformation story: 

I’ve always been an outdoors “Tomboy” growing up climbing trees, riding bikes, playing baseball and football as a kid…. And I have played Tennis and golf most of my life.  About eight years ago, at 60 years old, playing golf at the Country Club, I was “just slightly” in the woods on one of my drives and slipped on a tree root, breaking my fibula. After that, I started therapy and a workout routine that continues today. I started then and have continued cardio workout at the club for an hour a day, 3 times a week. I generally try to do TransFit two days a week, tennis one or two days a week and golf when it’s pretty (fair weather golfer). I love tennis and we’re on a 4.0, 65 and over tennis team that will go to state in October – just because we have no local competition.  Our tennis team did go all the way to Nationals back in 2009 in Palm Springs, California and came in second place Nationally…. Thanks to everyone else on the team! I have really enjoyed the weight exercises and just feeling more fit after starting TransFit classes… I continue to work professionally at Synovus Trust Company, managing the local Athens division and really enjoy meeting and getting to know new clients and people through my work. And finally, I’m ABSOLUTELY most proud of my girls, their families, and their personal accomplishments. 

Cindy and her grandkids! 

Elizabeth Johnson's transformation story:

Although I have been active in sports all my life, medical school and residency seemed to take my time and slow my focus on exercising. My husband and I moved back to Athens after finishing my residency in Internal Medicine, and I had just given birth to our son, Cole.  Again, it seemed being a new mom and working to build a practice put a daily exercise routine on the back burner.  Finally, Cynthia, my twin sister, moved back to Athens as well.  We have always encouraged and challenged each other. About 6 years ago, we started doing home programs together at lunch at my sister’s house. We kept each other accountable and would text daily about which workout we were going to do when finished seeing patients for the morning.  It got me back exercising 5 days a week and I had so much energy. Even on weekends, Cynthia and I would encourage each other to make up a day if we had missed during the week.  

Elizabeth Johnson and family

In June of 2017, Cynthia had given my mom and I a gift card to TransFit for Christmas, and I finally used it one Saturday morning. Cynthia had already been going so she could show me the ropes.  I got in several Saturday morning classes and loved it, but it was only 1 day a week and I would exercise on my own during the weekday.  I kept telling myself I could never make 5:30 am work. Even Caroline gently suggested I try a 5:30 am class.  Cynthia again had recently tried the 5:30 am class, and I knew if she could make it work with getting the kids to school then I could too. I remember not sleeping at all that first October night I knew I was going at 5:30 am because I was so nervous about making it home, getting dressed myself, and getting the kids up and ready. However, since October I have been going to TransFit most Monday, Wednesday, and Friday mornings and I love it. It starts my day off right and keeps me more motivated during the day! 

Exercise isn’t everything though, it's a piece to transformation. Having my son in travel baseball and daughter in gymnastics makes for eating out a lot during the weekend. This can blow an entire week of hard work. I try, although definitely not always, to make good choices.  I am better some weeks than others. I have started packing a healthy snack bag thanks to Katie Woodall’s great suggestions recently. I love the Oatmega bars, Chomps beef sticks, and Organic fit bars. Plus, my children now will go to the snack bag first instead of asking for money at the concession stands, so they are getting less junk. I have a small refrigerator in my office that I can keep Greek yogurt and cut veggies to snack on at work. I have started getting weekly meals from Perfect Portions with Kaeti Shurling during the week to help keep me accountable with weeknight sporting events. My current goal is the late night snacks or meals. Many weekend nights, we are driving home from a tournament at 10 pm and my son needs something to eat after his game. At that hour, fast food is about the only thing open. I’m tired and this is when I make my worse food decisions. If home, I probably would be asleep.  So, my goal going into more Spring and Summer sports is to make better food decisions.

Cynthia Shepherd's transformation story:

I grew up in Watkinsville. My mother, Cindy Lester, and twin sister, Elizabeth Johnson are also clients at Transfit. I grew up in a very active family. Elizabeth and I started playing tennis at age 5. We were very competitive and played tournaments growing up. We eventually played in high school at OCHS at  No. 1 singles and No. 1 doubles. We also played basketball and volleyball. Learning to study and do homework with a busy after school sports schedule was something that definitely prepared me to for the years ahead in medical school, residency and fellowship. As a family growing up, my parents also instilled the importance of being active together as a family. Despite both parents working full-time jobs, they supported us at every event, home and away. We enjoyed playing golf, water skiing and going for long walks in Madison with my grandmother. 

My husband and I moved back to Watkinsville, our hometown, in July 2011. At that point, we had a 3-year-old daughter and a 9-month-old son. I was not back to my pre-baby weight and this affected my mood and outlook about myself. I started doing home workouts and ultimately encouraged my sister to be my accountability partner. We would work out at lunch together 4-5 days a week. Still, I was not happy with my weight and knew that my diet was not where it should be. I signed up for Caroline’s Nutritional program in the Summer/Spring of 2013 and loved the weekly meal plans and grocery lists. Her meals are healthy for the whole family and easy to cook. While exercising consistently 5 days a week and following my daily meal plan, I was able to get to my goal weight. 

I started working out with Transfit approximately 2 years ago and love the Transformer workouts. I initially started going 1-2 days per week and worked out at home the remaining days. Now I have found the 5:30 AM class fits great with my schedule and helps me start my day more alert and on a positive note. I usually work out 3 days a week at Transfit and 2-3 days a week at my home gym. I love HITT training, running and interval training. My husband has done a number of Ironmans and ½ Ironmans, so he encouraged me to do the Tri-to-Beat Cancer’s Duathlon a few years ago.  I find working out with others is very motivational and love the positive inspiration and encouraging smiles from all the Transfit trainers.  I have definitely gained muscle and strength. It’s also pretty awesome to work out with my 67 y/o mother at Transfit on some afternoons. My children know that if I don’t get to exercise, I am grumpy. They see that exercise is an important part of my life and have learned more about making healthy choices.

As an oncologist, I stress to my patients that exercise and eating a heart-healthy diet with plenty of lean protein and veggies is the best way to fight and prevent cancer. Exercise also relieves stress and anxiety and can also help prevent other diseases such as Alzheimer’s dementia (particularly interval training), cardiac disease and osteoporosis. 

In regards to meal planning, I have found that using Kaeti Sterling’s Perfect Portions has been a wonderful time savior for my family and a nutritional way to feed my family quickly when I get home late from work.  My family’s favorite recipes include turkey meatballs and turkey burgers.                                                                                                                                                                                              

Thank you, ladies, for sharing your transformation story! We are so proud of each of you!

Let these stories inspire you to start today on your journey for total body transformation! The time is NOW!  We are here for you! We hope that you feel inspired and encouraged by each of their stories! 

To finish April strong we wanted to share with you a FREE Spring Meal Plan and recipes!! Challenge yourself and meal prep on Sunday! Get ready for an amazing week! 

If you have any questions, please email us at transfitathens@gmail.com. Don't forget to sign up for our Lunch and Learn on Wednesday! Sign up on our FREE app under SPECIAL EVENTS!

Blessings, 

Team TransFit

Let's Run STRONG Into This Week! Here Is How to Jump Start Your Week!

Good Morning Sunday! 

 We are so thankful to head into another amazing week in the TransFit Athens Studio and we are ready to inspire and encourage you! In honor of the Boston Marathon tomorrow, all our sessions this week will be running inspired! WHAT does that mean?!? Get ready to reset and recharge your body with extra emphasis on strengthening and toning the glutes, hips, and core! Below is a new home workout you can do today to jump-start your week! 

We are so proud of all of our TransFit walkers, joggers, and runners and we hope to cheer you on, as we each run our own race- the race of LIFE! 

Spring is an amazing time of the year for running or brisk walking. Try to get in that morning jog or evening walk, since the sun stays up much later! While training for any race, it's easy to just focus on building up mileage or doing interval training. However, it is also beneficial to include some strength training to properly develop your muscles and help prevent injuries. We have developed sessions and a home workout with runners/walkers in mind! Try this NEW inner thigh workout to get those legs ready for a nice long walk or run!  

We each have a race set before us! May we look to the Lord for guidance while running the race marked before us! We hope to see you in the studio this week! The days you aren't in the studio, try to get in an extra walk or run! Text or email us pictures and tag #transfitrunning in your posts! We are stronger together TransFit Community. If you have a goal to run a race this year, schedule a 1-1 session with Lisa to help you achieve your goals! You can purchase a session on our website HERE or app HERE! 

We believe in you and know you can do it!

Make sure to sign up for sessions in advance, so that we know you are coming and can plan for you! Don't forget about our new sessions and Lunch and Learn coming up! You can sign up on the app HERE!

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

Blessings, 

Team TransFit

5 Tips You Need to Spring Clean Your Week!

Sweet friends, 

We were thinking about all the people who have been inquiring the past few months about wanting to make a change in their life--a new refreshing change toward a healthy lifestyle! Like all of you who were spring cleaning your closets this past week; now is the time to spring clean your lifestyle!! Just making a few small changes can help you feel more organized, refreshed, and focused on your health. We have 5 tips that you can do this week to reset your body, mind, and spirit!

5 tips that help you revive your healthy lifestyle!

Tip 1: Start on Sundays or Mondays

Sit down with your newspaper, see what is in season and fresh and plan your weekly menu. Get the kids involved ask each family member what they would like to eat (within reason) and plan accordingly. We use a dry erase board and write out breakfast, lunch, afternoon snack, and dinner. The children love helping decide what is for dinner and it helps them to learn about food groups and what you need to make a balanced meal. Meal prep is essential! Here is a FREE meal plan! Click HERE! 

Tip 2: Pre-cook Protein for the week on the day purchased

Buy chicken, pork, and other meets and try cooking them all the day purchased. Bake or Grill 4-8 chicken breasts with little seasonings then throughout the week you can chop and put in a salad, a tortilla, or make chicken salad. The easy step of pre-cooking protein will help you to eat more at home for meals and not feel so rushed in the evenings.

Tip 3: Wash & Cut veggies and fruit for half of the week and store in grab-n-go containers or plastic bags for easy access.  Make a veggie tray for the week and try to keep in the fridge and bring out for the family as afternoon snack or appetizer before dinner.

Tip 4: Make snack baskets for your children and for you!

The premise of the snack basket is that everyone is not rummaging through the pantry multiple times a day.  Pre-make snacks a the beginning of the week in portion controlled bags and the snacks will be ready for active families! Snack baskets for adults are also ideal as a post-workout snack or afternoon pick-me-up!

Step 5: Make an appointment for exercise

Your doctor, hair, and other appointments are important and your health should be top on your list. Make an appointment with yourself, a friend, or a trainer to exercise 5 times a week. YOU are worth it! Put it on the calendar and stick with that time consistently! Don't forget our new HIIT class is tomorrow and Thursday at 9:30 AM! This is a great way to revive your cardio workout! 

We are so proud of you and your goals to get healthy! You will start to see that when you make these healthy decisions, your family and friends will, too! You are an inspiration. If you would like to meet with our Registered Dietitian or Nutrition Consultants, you can purchase a session on our website HERE or app HERE! If you have any questions, please email us at transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Here's How You Can Reach Your Goals and Transform Your Body with HIIT!

Sweet friends, 

We hope April is off to a great start for you!! We challenge you to take our April Arms Calendar challenge! When you complete the challenge at the end of the month, turn in your calendar for a chance to win a MONTH OF FREE SESSIONS! 

We wanted to share the importance of High-Intensity Interval Training and how HIIT can help you reach your goals and transform your body! Each of our TransFormer sessions has 4 High-Intensity Intervals but now we will have dedicated sessions for HIIT workouts throughout the week!  

High-Intensity Interval Training Workouts include the duration, frequency, and intensity of work intervals and recovery intervals. HIIT training improves aerobic and anaerobic fitness, blood pressure, cardiovascular health, cholesterol profiles, and abdominal fat and body weight while maintaining muscle mass. HIIT training can be modified for people of all fitness levels! These workouts provide a similar fitness benefit as a long endurance workout but can occur in shorter periods of time.  You should challenge yourself to get at least one HIIT workout in each week! Our new HIIT training session starting next Tuesday at 9:30 will allow you to go all out through quick, bursts of exercise with recovery periods. HIIT workouts allow you to keep your heart rate up and burn more fat in less time.  

Here are the top 3 reasons to do HIIT:

1. Increases your Metabolism- These workouts include high intensity with short recovery periods. It boosts your metabolism for up to 48 hours after completing the workout, so your body is still burning fat even after the workout! 

2. Quick and You Can do ANYWHERE! These workouts can be done anywhere, whether at home, the TransFit studio, or the gym in a hotel. Aim for a 30 minute HIIT workout! Learn the movements in the studio and take them home for your own HIIT sessions! 

3. All You Need is Body Weight- You don't need any equipment to achieve a HIIT workout. Use your body weight to get your heart rate up and then keep it up throughout the workout! 

Here is a great HIIT workout you can do ANYWHERE! Save this workout and add it to your workout plan while you are on vacation! Your body will thank you! 

We hope you will join us in the studio for great sessions! If you can't make it to the studio, try th new workout! You can find other workouts and videos on our website HERE or on YOUTUBE here! Let us know how we can help you live transformed and come ALIVE this April! 

Blessings, 

Team TransFit

Check Out How You Can Come ALIVE in April!

Friends, 

Can you believe April is here?! We are so excited to help you come ALIVE in April! We are encouraging each of you to come alive through this month's challenge- the April Arms Challenge! Challenge yourself daily with the exercises below! Get your family and friends to join you too. This is a great way to tone up your muscles and get in the habit of doing exercises daily. Click on the calendar to get this April challenge started! Check out all the new sessions happening this month at TransFit! 

Here is how you can come ALIVE in April:

APRIL TRANSFORMATION ACRONYM:

A- Action. Take action on your health! 

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

R- Renew. Renew your goals! 

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

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

5 Transformation Tips for A-P-R-I-L:

1. Allow God to take ACTION and believe that He can and will work in you in big ways! Ask Him to guide you and your goals!

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

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

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

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

NEW April HIIT Cardio Transformer Sessions

NEW sessions will be Tuesday and Thursday at 9:30 for the month of April. The session will be a high-intensity interval cardio focused session for clients of all fitness levels. You will have a cardio warm-up, dynamic warm-up, cardio intervals on machines and on the floor, finishing with extra glutes and abs, with new stretching to fully renew your mind! 

TransUpLift Session

TransForm your Body- Elevate your Spirit- Renew your Mind! This session is on Monday's at 11:30. 

TransUpLift will inspire and challenge you while you release toxins and tension from your entire body. The 55-minute session will help you clear your mind by flowing in rhythmic, yoga-inspired movements. Activate your core, strengthen your arms, and tone your legs in the full body session. By allowing the body to gracefully move and flow, you will free yourself to be re-energized and lifted up! You will leave the session with renewed energy and total strength in body, mind, and spirit! This session will use only your body (not weights or machines) to UpLift your day! 

Bring your yoga mat or borrow one of ours for this new, inspiring session. 

April Lunch and Learn

Essential Oils for Health and Wellness

April Lunch and Learn we will enjoy a new transformer lunch from The Pine and hear from life and meditation coach, Valerie Langley. Valerie will lead us through a short meditation to begin and then we will begin to learn about essential oils. She will discuss the 5 most common oils to use for Health and wellness, covering Lemon, Lavender, Peppermint, Frankincense, and OnGuard. She will explain how the oils heal your body physically and explain the different ways to use the oils, like diffusing, ingesting and topically. She will also teach how to make chemical free products with these oils that you can use around your home. Sign up on the FREE app under SPECIAL EVENTS. 

TransFit Running Session

Our TransFit Running session is coming back! You will meet at TransFit and run or walk down to the UGA Track. Our running coach, Lisa Patton, will lead you through running intervals around the track and some bodyweight exercises! Come join us on Tuesday's at 5:30 AM! Sign up on the app, so we know you are coming! 

Middle School Girls Sessions

Our last middle school session will begin April 11 and meet every Wednesday until April 25. The three-week session will meet once a week, on Wednesdays from 4:30-5:30 PM. We will teach the girls about whole body health through mind, body, and spirit. We will focus on learning how to correctly perform exercises, the importance of nutrition, and how to feel your best on the inside and outside!  The sessions will allow the girls to work hard, laugh, sweat and finish with a time of stretching and inspiration in the 55-minute full body session. You can purchase the individual sessions or the three-week package on our FREE app HERE!

We hope to see you in the studio throughout the month! We are so excited to work with you and help you achieve your goals this month! Let's live transformed and come ALIVE this April! We believe in you! Sign up for all sessions and events on our FREE TransFit app HERE! 

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

Blessings, 

Team TransFit

Come ALIVE in April Because HE IS ALIVE! 🌸✝️🐰

Happy Easter, friends! 

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

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

Add this Spring Salad to your meal, today! 

Strawberry and Mint Salad

• 5 oz Spring Mix (I like the 50/50 Mix with half spring mix and half spinach)
• 1-pint strawberries- washed, hulled, sliced
• 1 cup walnut halves
• 3 oz. creamy Gorgonzola (look for the Gorgonzola that doesn't just crumble apart, you want the really creamy kind)
• 1/2 cup Mint Chiffonade

Directions:

1. Place Spring Mix in a large bowl
2. Top with strawberries and walnuts
3. Sprinkle Gorgonzola and Mint chiffonade over the top
4. Combine all ingredients in a glass jar with a lid 
5. Place the lid on the jar and shake vigorously until the dressing has emulsified

It should look homogeneous in appearance. Enjoy! 

We are excited to see you and help you transform in body, mind, and spirit this week in the TransFit Studio! Let us know how we can help you live transformed this April! 

Blessings, 

Team TransFit

Client Spotlight You Don't Want to Miss!

Sweet friends! 

Today, we want to share the stories of three beautiful ladies who will surely inspire you that YOU CAN do anything you put your mind to!! We are so thankful for each of these ladies and the hard work and dedication they put into living transformed each day! One goal of each of these ladies is to have strong bones. Marilyn, Ba, and Molly have been doing strength training exercises for over 2 years and have seen amazing results! We often focus and talk about the importance of building up bones and increasing our bone density in sessions.  We need weight-bearing exercises, Vitamin D, and Calcium to maintain strong bones as we age!  Check out these top five superfoods for your bones! Find ways to incorporate these foods into your meals! 

Top Five Superfoods For Your Bones:

1. Dark Leafy Greens- choose dark greens like kale, collard greens, and turnip greens! These greens are a great source of calcium and Vitamin K, which helps reduce risks of osteoporosis. 
2. Sweet potatoes- Sweet potatoes add potassium and magnesium into your diet! 
3. Grapefruit- one grapefruit will give you enough calcium you need for the day! 
4. Figs- offer you calcium, potassium, and magnesium! 
5. Salmon- It has Vitamin D that helps your bones use calcium and the omega-3 fatty acids, which help your bones! 

Marilyn Nutter, Molly Efland, Ba Steedman

Molly's story about living transformed:

I started working with Caroline in March of 2014, so this is an anniversary year for us! At that time I had retired from full-time teaching and wanted to devote some time to get my body in ‘shape’.  Even though I’d always thought of myself as being reasonably fit, healthy and enjoyed being active, my body was showing signs that I was getting older and had to do something different to tone things up. I needed guidance to get started, keep going, and have fun while doing it. Caroline quickly gave me that guidance and motivated me to set obtainable goals for exercise and nutrition. When I exercise at TransFit now, I leave feeling refreshed, tired too, but well refreshed for the day ahead. I love working out with so many positive women who may have different goals than me, but we certainly have a common bond of exercise, nutrition, and positivity to improve our lives. It’s hard work for sure, but I can’t imagine not continuing. I work out at TransFit twice a week, go to yoga on two other days and try to swim at least once a week. I also walk each day, some days shorter walks than others, but I just have to get outside and move.

One of the biggest changes I have made is how to plan meals better and really think about what I’m going to eat each day.  I’ve loved learning about so many different good things to eat that are healthy for you! Who knew you should eat a small snack between meals?? Hemp hearts and quinoa are now on my steady diet. Luckily I have a husband who is willing to try new recipes…at least once. Before working with Caroline I wasn’t a big breakfast eater, but now I know the benefits of eating something to get you started each day. Here one of my easy go-to breakfast recipes:

Baked Apple with Yogurt and Nuts

• 1 apple, I like Honeycrisp
• ½ to 1-cup Greek yogurt, plain or vanilla
• Cinnamon
• Roasted pecan halves
• 2-3 teaspoons of hemp hearts

Slice the apple into bite size pieces, place them in a microwave-safe bowl. Sprinkle them liberally with cinnamon. Cook in the microwave for about 1 to 1 ½ minutes.  Dollop the yogurt on top, then the pecans, then the hemp hearts. If you use plain yogurt you might want to drizzle a little agave syrup on top. The apples give out lots of nice sweet juice, just depends on your taste.

 Ba's story about living transformed:

I retired from full time teaching after more than 30 years and am now teaching half-time.  I love teaching and hope to continue for several more years. I have a wonderful, supportive family - including 2 beautiful grandchildren. I have always been active, but I wanted to continue to be active. I felt that an exercise program for "me" would help. TransFit supported me and my friends in working to help us with strength training, nutrition, but most importantly, positive energy. I enjoy working out with others and sharing our concerns and victories. I always feel better after exercising. I am challenged constantly and want to work harder! I come to classes twice a week.  I walk most days and I love to go to yoga.  I would like to start back playing tennis. I used to play, but would love to start back! I love to set goals and am currently trying to continue to work on a better diet for me and my husband! Another goal is to exercise together, but it is a challenge. However, a new healthy lifestyle affects other facets of my life and I now feel better and have been able to make many new friends! 

Marilyn's story about living transformed:

Marilyn is the most dedicated woman and is the most consistent in her Tuesday/ Thursday small group! Her strength amazing us each day as she lifts weights and has the most beautiful plank. We love hearing about the new superfoods she eats each morning! You may see Marilyn out walking with her friends most mornings getting in her cardio! This lady is our inspiration - living transformed and encouraging all her friends to stay active! 

Ladies, thank you for inspiring us! What a joy it is to have each of you in the TransFit community! We hope that you feel encouraged by these ladies! 

For those of you who took the TransFIVE Challenge, let's finish strong! You can do it! We believe in you! If you didn't take the challenge, it's not too late to start! You can download the FREE eBook HERE! 

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

Blessings, 

Team TransFit

Let's Finish March Strong! Revive Your Body With The 5 Day No Sugar Challenge!

Happy Saturday! 

We had an amazing week in the studio and look forward to finishing March strong with you! Today, refocus your mind on those goals you set at the beginning of the month. We can finish March stronger than we started! 

We hope that you have been exercising daily for our Maximize your Motivation in March challenge! Bring in your calendars at the end of the week, to be entered for a month of free sessions! Today, we want to challenge you to take our Spring TransFive challenge. What better time to start, than the last 5 days of March?  YES, YOU CAN! 

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

• Avoid simple carbohydrates, like processed bread, cereals.
• Avoid added sugars in foods, artificially sweetened desserts, and candy.
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast.
• Drink a minimum of 80 ounces of water DAILY.
• Try to eat fewer fruits and MORE veggies!
• Exercise each day for a minimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.
• Find an accountability partner for the 5 days.
• Beleive in yourself - we believe in you! 

Avocado Strawberry Spinach Salad

• 6 cups fresh baby spinach
• 1 pint strawberries, hulled and sliced
• 1 avocado, diced (or you can double this to 2 avocados!)
• 4 ounces crumbled gorgonzola or goat cheese
• 1/4 cup sliced almonds, toasted
• Half a small red onion, thinly sliced (optional)
• Strawberry Vinaigrette (recipe below)

Strawberry Vinaigrette 

• 1/2 pound fresh strawberries
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

To prepare the strawberry vinaigrette, place all ingredients in a blender, blend until smooth. Toss all salad ingredients together with your desired amount of dressing until combined. Serve immediately.

Thank you to all the sweet ladies who came out to support our Night of Hope event! We enjoyed getting to sparkle, fellowship, and celebrate with each of you! Hope 139's website has officially launched! Click HERE to go to the website!

Through the Hope 139 website, you can learn more and make donations! If you have any questions, please email shelley@transfitathens.com. It is an honor getting to see how the Lord is moving within our community of TransFit ladies to lift up and encourage women who are less fortunate!  THANK YOU! 

ACCEPT the challenge!  5 Days will revive your body, mind, and spirit!  You are strong and you can complete these FIVE DAYS! We believe in YOU!

We look forward to encouraging you this week! Book sessions today so you have the days and times that are best for you and to help keep you accountable for reaching your goals!

Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in for great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Revive Your Breakfast for Spring! 🍳🌸

If I took a poll of our readers, friends, and family what percent of them do you think would call themselves “morning people?” It’s becoming a rarity these days to find those who wake up easily in the mornings, love to arise with the sun and get moving in preparation for the day ahead!  One word: BREAKFAST. Everyone may know that breakfast is the most important meal of the day, but that, unfortunately, does not mean that everyone takes the time to sit down to a solid meal before jetting off to work or school. According to the NPD Group, approximately 31 MILLION Americans skip breakfast. The same survey also found that many males ages 18-34 as well as teenagers (as opposed to younger children) do not eat breakfast. Women ages 55 and older were the most likely to eat a morning meal. What were the common reasons for skipping? People weren’t hungry, they didn’t feel like eating, or they were too busy or running late. 

Despite whether you are hungry or not, busy or not, you NEED to make time for eating breakfast. Breakfast consumption can increase the feeling of fullness, and high-protein breakfasts can help regulate appetite throughout the day. Breakfast is also good for your overall mood, metabolism, and overall health.

Kick-start your day with some new Spring recipes below! These are simple to prepare the day of, or, if you still think you will be rushed in the morning, these can easily be prepared the night or weekend before! You are worth a few extra minutes to have breakfast! 

Don’t stop, however, at simply eating breakfast. The morning meal is the perfect opportunity to insert some family time and inspiration into your day. A wonderful tradition to start with your kids is to do a simple devotional or bible verse first thing in the morning. It not only gets your kids’ minds jump-started, but it also has them (and YOU) putting your mind and focus on important things first thing in the morning. You can even stick those bible verses or quotes into your little ones’ or loved one's lunchboxes!

Here are some of our favorite breakfast recipes you can add to your mornings! 

Spring Greens Shake 

Ingredients:

• 1 cup Vanilla Unsweetened Almond Milk

• 1 serving Vanilla Protein Powder

• 1 small frozen banana

• 1 tbsp Ground Flax Seed

• 5 fresh mint leaves

• 2 cups spinach 

• 1 cup crushed ice

Blend, serve, and top with fresh mint leaves and cacao nibs! Enjoy! 

Chia Coconut Oatmeal

Ingredients:

• 1/2 cup steel cut oats of old-fashioned oats

• 1-ounce dry chia seeds

• 1 cups unsweetened coconut milk

• 1 tsp. cinnamon

• 4-5 drops stevia extract

• 2 tablespoons unsweetened coconut flakes

• 1 tsp. 100% pure maple syrup (optional)

Soak oats and chia seeds in coconut milk overnight (I place in a large mason jar and shake a few times). Before eating warm oatmeal on stovetop or microwave until desired consistency. Stir in stevia and/or maple syrup and more coconut milk to reach desired consistency and top with coconut flakes. 

Mini Egg Frittata

Ingredients:

• 10 large eggs

• 1 cup chopped bell peppers

• 1/2 cup chopped onion

• 1 cup cooked crumbled chicken sausage or turkey bacon 

• 1 cup chopped spinach

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

Directions:

Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

Next whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

Store in the an air tight container in the refrigerator. Eat within 5 days.

Join us tonight for our Night of Hope! We will kick off the night at 6 PM! Join us for the FREE bodyweight workout, for women of all ages and abilities! There will be great food and fellowship! We would love to see you tonight! You can sign up on the app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com. 

We hope you enjoy these new, healthy breakfast recipes! Let us know what you think! You can find more recipes our website if you want more meal ideas!

If you would like to meet with one of our nutrition consultants or registered dietitian to jumpstart your Spring, you can email us at transfitathens@gmail.com or book an appointment on our app! Don't forget about our three March Recharge Nutrition packages! We want to help you live transformed in body, mind, and spirit. 

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

Blessings, 

Team TransFit 

Revive Your Body, Mind, & Spirit This Week at TransFit! 🙋🏼💗

Happy Sunday, sweet friend! 

We have an amazing week we planned for you in the studio, as we revive our bodies, minds, and spirits for Spring!

Our TransFormer sessions will be revived and supercharged this week, a new Uplift Session tomorrow at 11:30 AM and Thursday night will be amazing!  

We wanted to let you know about our FREE community workout THIS Thursday! This event will be on Thursday, March 22 at 6 PM and is specifically for Hope 139 house! This workout will be filled with lots of energy, fun, food, and fellowship as we sparkle together while supporting Hope 139! We want to invite you and any of your friends to come join us! The community workout is for all women of the Athens area, so we would LOVE to see you! The workout will be a transforming whole body workout for any age and fitness level! 

In case you missed our previous blogs about Hope 139, here is a quick overview of who Hope 139 is and the needs and services that they will provide! Hope 139 is near and dear to the hearts of the ladies at TransFit because our very own trainer, Shelley Tanner, started this non-profit organization! 

Mission: 

Hope 139 House, Inc. is a 501 (c)3 non-profit incorporation seeking to provide housing and support for women in crisis pregnancy and parenting situations.  This maternity and second chance home will provide hands-on training in many areas through a Christ-centered environment so that mother and baby have a better chance of staying together as a family unit and having hope of a beautiful future together.

Plans for the Home:

• Provide adequate, comfortable housing for up to 16 women in crisis during or after pregnancy through maternity home
• Housing for women and their young children for those at-risk of being separated due to various individual circumstances in the second chance home
• Lessen the strain on the foster care system by providing women with alternatives to their current situations, where mother and child can remain together under supervision, implementing a plan for behavior change. 
• Both mom and child will experience the extravagant grace and love of Jesus Christ and be forever changed by Him

Services Provided:

• Education- traditional and skills training, GED
• Bible study
• Parenting and life skills training
• Counseling services through partnerships
• Mental and physical healthcare needs
• Career training
• Behavior modification strategies

Current Needs

• Prayer
• A building for the home
• Funds
• Staff
• Van or other vehicle for transportation
• Many other needs for furnishing the home when the building is secured

We are so excited to offer this FREE community workout to raise support and donations for Hope 139. Feel free to share our flyers with your friends! We hope that you will join us! Sign up on our FREE app under SPECIAL EVENTS! 

We wanted to remind you about our March Recharge Nutrition packages! We have three different packages that are fit to your needs! You can find them on our website HERE under SERVICES. Let us know how we can help you transform! 

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

Blessings, 

Team TransFit 

10 Ways To Get Your Family Healthy This Spring!

Happy Spring, sweet friends! 

Can you believe we are halfway through March?! Remember to keep up with your March Calendar Challenge of being ABSolutely motivated daily! Amazing client Molly Efland won our February Challenge and gained one month of free sessions by completing her February calendar! Get your family into the challenge too- even if you start today by committing to finishing March strong!

Today, we want to encourage you and help your family make better decisions to live a healthier lifestyle one day at a time! Yes, we know it is challenging to find a meal that pleases everyone and so hard to get the kids moving some days but here are

10 ways we hope to inspire you!

10 ways to get your family healthy! 

1. Set an example!

Your kids and other family members are watching you — when you take time out of your day to exercise when you choose an apple over a bag of potato chips when you refill your water bottle when you choose steamed veggies over french fries. They’re watching! And though we aren’t always perfect in our choices, we can make a big impact on our family with all the small choices we make day in and day out!

2. Feed your family what you’re eating!

Instead of fixing your family a separate meal, serve them the same foods you’re eating but add in one food on their plate that they will eat and like. If you’ve baked fish with steamed veggies and rice for yourself, don’t hesitate to put the same foods on their plates. Add in some fruit on the side that they can nibble on! They might not be as excited as you are about your healthy meal, but don’t let that discourage you. And don’t give up! Even if they aren’t thrilled about this meal the first time you offer it to them, offer it to them again…and again! 

3. Offer incentives.

Kids love sticker charts, $5 gift cards,  and earning rewards! Use an incentive that motivates your kids. We have tried earning “stars” for every new food our kids try. Once they earn 10 stars, they get a $5 gift card to Target! It works, and they get very excited! Rewards don’t always have to come in the form of sugar!

4. Take them grocery shopping.

It may not be your idea of fun, but we encourage you to get the whole family involved in grocery shopping! Let the kids pick out the produce! Or let them try using the scales to weigh the vegetables you’re purchasing — any way to get them excited about new fruits and vegetables! Helping you at the store might be another way for them to likely try the foods they (not you!) put in the cart.

5. Let them help you in the kitchen!

If everyone has a helping hand in dinner, it might encourage them to eat what they’ve worked so hard to prepare! Even if it’s washing fruit and vegetables (or if you’re comfortable, they can chop, too), give them a specific task!

Put them in charge of re-filling snack baskets. If you have the snack-sized Ziplock bags, they can pre-portion out their snacks for school, too!

6. Use meal planning charts!

Instead of you sitting down to plan out your families’ meals alone each week, enlist your help from your family! This would be a great opportunity to talk about the fruits and vegetables that are currently in season and let them pick which ones they’d like along with the main dish. And once it’s on the chart, there’s no fuss about breakfast, lunch or dinner — it’s already been discussed and planned! Another bonus: you’re organized for the whole week! This will simplify grocery shopping as well!

7. Let your kids help prepare their own lunch boxes.

Make it fun — use shapes and a variety of colors. Cut their sandwiches, cheese, and fruit into different shapes. Mix it up with color, like green cucumbers, red strawberries, orange carrots or yellow bell peppers. And send healthy dips to go along! Try finding a yogurt-based Ranch for dipping, hummus or peanut butter. Use muffin cups to separate foods and add color. You could also roll up sliced turkey with cheese and add a toothpick!

8. Make exercising fun!

Exercise doesn’t have to be a chore. Get a stopwatch and have a relay race or see how many jumping jacks they can do in 1 minute! Get out the jump ropes and hula-hoops. Turn on some fun music and have a dance contest! If the weather is nice, ask them to join you for a jog! Sign up for family races or 5k events that have a Family Fun Run. Let them see you honoring your body through exercise! Most likely, if your kids see you on the floor doing push-ups, they’re going to want to join in! And if not, ask them — that might be all it takes is an invitation from you!

9. Have patience.

Just like in your journey to a whole body transformation, it takes time for their bodies and minds to adjust to new habits. Changes don't happen overnight. Extend extra compassion, love, and patience to them. Eventually, they will enjoy time in the kitchen, trips to the grocery store and exercising with you.

10. Praise!

We all need affirmation and encouragement in our lives. They need to hear from us, “Great job!” or “I am so proud of you!” So any chance you get, take it! Tell them, show them, affirm them every single day!

We encourage you to help motivate your family to have a healthier lifestyle! We believe in you and know you can do it!

Another place to find tips and healthy recipes are in our, Healthy Families Handbook eBook. You can purchase it HERE! This is a great resource to use when it comes to better whole-body health for your family!

If you plan a meal with your family or get in a family workout, please send us a picture! We would love to see what you and your family do! If you have any questions, please email us at transfitathens@gmail.com. 

Please join us this coming Thursday night 6 PM for a fun, free, community workout event benefiting HOPE 139! Sign up on the app to reserve your spot (limited number available).

Blessings, 

Team TransFit

Total Body Transformation Workout You Can Do Anywhere!

Hello friends!

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

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

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

Cool down and stretch, or repeat workout! Let us know how you do! Remind yourself that while you are doing this you are worshipping with your whole body! Romans 12:2 reminds us to be transformed by the renewing of your mind. By moving your body everyday and viewing this as a form of worship, you are living transformed!

You can find more workouts on our website HERE and our Youtube account HERE! 

We are excited to announce our Night of Hope Community Workout! This event will be on Thursday, March 22 at 6 PM! This event is specifically for Hope 139! Check out our past blog post to learn more about Hope 139 and how TransFit is supporting Hope 139. We are so excited to offer this FREE community workout to raise support and donations for Hope 139. We hope that you will join us! Sign up on our FREE app under SPECIAL EVENTS! 

We look forward to seeing you in the studio for more amazing strength training and fat burning workouts. Book your sessions in advance, and commit to giving your best and honoring your body through exercise! Sign up for the Night of Hope Community Workout TODAY! If you have any questions, please email us at transfitathens@gmail.com.  

Blessings, 

Team TransFit

What Should You Eat For a Healthy Snack Today?

Ladies, 

Part of living transformed is taking your healthy lifestyle with you on the road. Packing healthy snacks for mini vacations or business trips don't have to be complicated! Our TransFit Team encourages you to plan and prepare weekly so you're organized at home with your meals. Similarly, taking just a few minutes to prepare a bag with healthy snacks, you're one step ahead while traveling with nutritious options to munch on during your trip! 

Our Team wants to share with you some of our favorites! 

WATER

Pack a large water bottle or several smaller ones. This way you avoid dehydration and your skin keeps its natural glow!

FRUIT

Don't leave fresh fruit behind while you're away! Grab what's left in your fruit bowls, like clementines, apples or bananas.

PROTEIN AND NUTS
Remember, protein helps you feel fuller longer. So you'll want good protein sources. We like Rx bars, grass-fed beef sticks, and raw nuts. And it only takes a minute to measure out 1/4 cup portions of your nuts or trail mix and store in individual snack bags. Yay for portion control!

CREAMER

We appreciate good coffee creamer! : ) Especially, if you're dairy-free these are both great options for traveling. See picture above! 

Some other favorites:

• Dry Roasted Edamame

• Macadamia nuts

• RX bars

• Pistachios

• Vega Protein Shakes

• Nutpods

• Organic Fit High Protein Weight Loss Bar

• Koia 

Once your snack bag is ready, don't forget to pack your running shoes and workout clothes! We want you to plan exercise into your trip! You'll feel energized during your trip, but also when you return home! If you're traveling with family, this is an opportunity for you to spend extra time with them. Whether it's a sweat session in the gym, a round of tennis or golf, a walk on the beach or jog around a new city, we want to encourage you to keep moving!

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

Blessings, 

Team TransFit

Inspiring Generations of Women- Spotlight on Amazing Middle School Girls!

Hello Sweet Friends!

Today, we have the joy of hearing from one of our amazing Personal Trainers, Katie Lord, who supports our amazing middle school girls! She adores these middle school girls and comes alongside them to provide encouragement, support, care, and hope as they learn about whole body health! We are so thankful for Katie and our middle school girls who are learning what it means to live transformed! 

Think back to your years in middle school. What thoughts come to mind? Are all of your memories positive, or like me, do you also remember a lot of awkwardness and feeling uncomfortable with your body! I wish someone had come alongside me during middle school to offer encouragement and guidance in how to take care of my body and be confident in how God made me! 

At TransFit, we aspire to do just that for this generation of middle school girls through the TransFit Girls sessions! We teach the girls about whole body health and help them to love their bodies! We hope to empower each girl to be confident in who they are and know that they are beautiful, strong, and unique! 

In the 55 - minute TransFit girls session, we focus on making exercise enjoyable, learning how to correctly perform exercises, and the importance of nutrition and faith. Each week, the girls engage in an energizing and fun workout along with a cooldown time with stretching and inspiration. Some weeks the girls also complete simple crafts or hear a guest speaker that relates to the weekly theme. We help the girls set attainable goals each month and encourage them to stay committed to reaching those goals! We want the girls to give their best not just in the workout, but in everything they do! 

It is such a blessing to spend time with the middle school girls each week and teach them about living transformed! The girls have a blast during the workout! They work hard, all while smiling, laughing, and making new friends. God is changing the hearts of this generation of middle school girls! He is helping them to be confident, strong young women who are lights of kindness, love, and hope to the other girls in their community! Middle school is such an important stage in a young girl's life, and we pray that each of the girls finds inspiration to live transformed - body, mind, and soul. 

It is an honor and joy for us to welcome these sweet middle school girls into the studio. We are so thankful for the joy, sparkle, laughter, and energy each of these girls brings each Wednesday afternoon! If you know someone who would like to join us for our middle school girls session, they can sign up on our FREE app. The middle school girls sessions meet on Wednesday's from 4:30-5:30. We would love for your daughter or friend to join us! 

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

Blessings, 

Team TransFit

Need a LIFT in Your Spirits This Week? NEW Session Added 11:30 Monday's!

Happy Sunday! 

We are all ready for a great new month of March! HOPE is in the air! Start your Monday with us at TransFit and lift your spirits! 

The new TransUpLift session will begin tomorrow (Monday) at 11:30.

TransForm your Body- Elevate your Spirit- Renew your Mind! 

TransUpLift will inspire and challenge you while you release toxins and tension from your entire body. The 55-minute session will help you clear your mind by flowing in rhythmic, yoga-inspired movements. Activate your core, strengthen your arms, and tone your legs in the full body session. By allowing the body to gracefully move and flow, you will free yourself to be re-energized and lifted up! You will leave the session with renewed energy and total strength in body, mind, and spirit! This session will use only your body (not weights or machines) to UpLift your day! 

Bring your yoga mat or borrow one of ours for this new, inspiring session. 

We are excited to announce our March Lunch and Learn date! Mark the calendar for March 8 at 11 AM! We will meet at The National and hear from master chef, Peter Dale. We will enjoy a delicious and healthy Power Lunch, learn about the nutritional components of the power lunch, how to cook this fabulous lunch, and gain some insight on how to make your own healthy lunches at home with some of Peter's favorite recipes! You don't want to miss this! Sign up on our FREE app under SPECIAL EVENTS! The cost is $20 and it includes the power lunch, drink, and tip! 

If you need some ideas while meal prepping, check out our website under the HEALTHY LIVING TAB! Don't forget about our March Recharge Nutrition packages! You can find more details on our past blog and under SERVICES on our website! 

Sign up for our new TransUpLift session, Lunch and Learn, and other sessions on our FREE app! We hope to see you this week! Come join us! 

If you have any questions, email us at transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Need a March Recharge? New Accountability Nutrition Packages!

Ladies, 

We hope that you read our blog yesterday about a new HOPE in March and the new ministry we are supporting, Hope 139 house, Inc! We are so excited to partner with Shelley and her ministry. 

We want to introduce our Nutrition Packages that we will offer this month! We encourage you to purchase them TODAY because it will provide you accountability throughout the month! Each package is different and is meant for you to choose the one that is best for YOU! We hope that you will take advantage of these packages and kick-start your nutrition this month! We want to provide you with accountability! Each package price shown below is a weekly price, but we encourage you to purchase the full package that will allow you to commit to nutrition and accountability for 4 weeks! 

March Recharge Package ($50 weekly, $200 (4-week minimum)

• Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration

March Recharge Package Elite ($75 weekly, $300 (4-week minimum) 

• Accountability with nutrition by food journaling daily and in person or phone check-in, once weekly 
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration
• Weekly meal plan, recipes, shopping list

March Recharge Package Platinum ($100 weekly, $400 (4-week minimum)

• Accountability with nutrition by food journaling daily and in person or phone check-in, once DAILY
• March accountability sheet
• Goal sheet
• Weekly challenges and inspiration
• Weekly meal plan, recipes, shopping list
• 1-1 consultation at beginning and end of the month to set specific goals, assess progress and maintain accountability 

We want to invite you to our Lunch and Learn on March 8 at 11 AM! We will hear from Chef Peter Dale from The National and learn about the Power lunch, plus recipes you can try at home! We will also hear from Kaeti Shurling, our dietitian and Shelley Tanner, as she shares about her new ministry, Hope 139! We hope that you will join us! Sign up on the app under SPECIAL EVENTS! 

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

Blessings, 

Team TransFit 

Why YOU Need Strength Training to Transform Your Body! Awesome Olympic HIIT Workout!

Happy Saturday, sweet friends!

We love seeing each of your smiling faces in the studio! Each day is one step closer in the right direction when you are staying accountable to your goals! Continue to strive for progress- this weekend! Come join us this morning at 8 AM or at 10 AM for our NEW Saturday session! Today, we want to share about the importance of strength training and a fun Olympics workout!

Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Resistance bands and balls, hand weights, barbells, and even your own body weight can be used as resistance when designing a strength-training program. Even better, all that new muscle and strength pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea! Below are some extra benefits to help explain why we as women need to build strength training into our weekly fitness plan. 

Benefits of strength training for women:

• Improved body composition & increase lean body mass
• Increased metabolic efficiency (burn fat!)
• Increased bone density
• Decreased psychological stress 
• Increased energy levels and mood

Here is an awesome workout we want to share with YOU! This workout can be done anywhere and is great to take with you when you travel.

Let's work to finish this February strong! We know that you can achieve those goals you set at the beginning of the month. For more workouts, videos, recipes, and inspiration check out our app and website under the HEALTHY LIVING tab!

We want to invite you to save the date for our March Lunch and Learn with Peter Dale! The Lunch and Learn will be March 8 at 11 AM and we will meet at The National to hear more about the delicious and healthy power lunch! We hope you will join us! Sign up on the app! 

Let us know if there is anything we can do to help you! 

Blessings, 

Team TransFit