Confession of a Perfectionist Trying to Let Go…

Sweet Friends,

Does anyone else start to feel the pressure as we head into the holiday season? Why do I do this to myself every year?  Do you feel the pressure to have the perfectly decorated house, the most delicious Thanksgiving meal, and of course, the perfect party dress? Anybody else reading my mail? 

As we enter into the holiday season this year, I crave for things to be different. I am passionate about the saying “I AM ENOUGH.” I want to believe this statement and trust Him in the process.

Sweet sisters, today let’s all replace these lies we perfectionist’s face with what is true. Let’s say these words loud and clear together:

“I am cherished”

“I am beloved”

“I am good enough”

Because of what our incredible Christ has already done for us; yes, YOU are adored by a faithful God.  What amazing news that is and what a relief when we can actually believe in our hearts what is true about who we really are!

That is why my life mission at this stage in life is to inspire women to transform not only their physical bodies, but their entire lives. Our goal is to help women overcome the lies that we all battle everyday of “the perfect life” and to embrace the gifts they have been given to be able to walk in confidence in who they were meant to be! 

Our annual contest Holiday Extravaganza helps us to maintain our weight over the holidays. Why do we do it?  Because we are called to give our best with what we have been given or should I say gifted. We are called to glorify Him and love others well. We can do this when our physical bodies are at their best. 

You are right, physical transformation is the before and after photos of women losing 50 pounds. We know that good nutrition and proper exercise can lead to weight loss; however, losing weight is not what life is all about. Losing weight or getting to a “number” on the scale doesn’t lead to true happiness. It’s a fleeting jolt of bliss but will never lead to real joy. 

Real transformation has little to do with our body shape and has everything to do with the truths we are putting deep in our hearts and minds.  When His word permeates through our veins daily we can have a genuine life change, and enjoy the process of transformation daily. It’s this transformative journey where we experience deep relationship and the true joy with our God and our community. 

How the truths seep into your veins is not by some physical activity that you do, or by some kind act you performed. The process of transformation is something He does in you over time. 

2 Corinthians 12:9 reminds us, “My grace is sufficient for you, for my power is made perfect in weakness” Therefore I will boast all the more gladly of my weakness, so that the power of Christ may rest upon me.”  He grants us grace when He formed us specifically in the palm of His mighty hand. He is the one who will transform you from the inside out. He can replace the lies that we have to be perfect with the truth that we are cherished and adored. Enough.

I started this business 8 years ago because my mind was leading me in all the wrong directions, and I was in a pit of depression and despair. I had fallen prey to the “not perfect life” so it’s “not worth it life.” However, what was “perfect" in the world was not real. God transformed my life by instilling real truths about my body, my “perfect life”, and what really should be filling my soul.  

He still is transforming me daily, and can transform you. WHY?  Because He loves us and He choose us.  He does this not because we are “a number on a scale” or because we have done all the right things. He made us enough just the way are— today. Right now, this hour, this minute. So remind yourself of that truth. YOU ARE ENOUGH. A scale or a pair of jeans doesn’t need to control you and ruin your day.  You were put on this earth to love, not feel guilt or to beat yourself up over a size or number. Jesus reminds us over and over in His word to “love our neighbor as ourselves.” 

Why is it hard for us to accept this and live this out? And how do we do this, really? 

We start by seeking self-respect, security, and significance in Christ. We start to know Him, spend time with Him, and love Him to be able to truly love ourselves. 

So stop right now telling yourself: “I’m too fat, I’m too old, I’m too tired, or I’m too flawed”

Silence that inner critic who says you can’t, you won’t or you aren’t…because YES you are imperfect; we all are, but YOU ARE ENOUGH. Because of Him, you are worthy, you are loved, you are strong enough to get through whatever comes in your life journey.

So my challenge to you is this: start treating yourself with love, self-respect, and significance.  

You were fearfully and wonderfully made and specifically designed for an amazing life purpose. You are loved and you are enough.

Today is the day to take action on your goals, your life, your health, and your body. Treat the temple you have been given with utmost care and respect. Love and honor yourself by taking care of yourself. Remind yourself daily, no, hourly who you really are:

You are enough, and you are adored by a mighty and powerful King.

How can we help you, care for you, pray for you? Our staff wants to know you, connect with you and encourage you. Please reach out to us at transfitathens@gmail.com. We would love to schedule one-on-one time for coffee, or a walk or healthy lunch!

Love and Blessings,

Caroline

Join us for the Most Transformational Challenge to Finish 2018 Strong!

Sweet friends,

It’s that time of year again! The holiday season is upon us, and that means lots of temptations for unhealthy splurges! Don’t worry, we’re here to encourage you! We are stronger together- in body, mind, and spirit!

Accountability is the key to your transformation and we are ready to finish 2018 feeling energized, confident, and strong! Monday starts a big week in the studio for Client Appreciation Week and as we begin weigh-ins for our Holiday Extravaganza Challenge! Join us in the studio as we transform together to finish 2018 stronger than ever!

Holiday Extravaganza is the best holiday challenge to keep you accountable to your goals over Thanksgiving, Christmas, and New Years! You can come into the studio to weigh-in or you can send us an email at transfitathens@gmail.com if you want to schedule a time to weigh in. Feel free to invite friends & family to play as well! All ladies in the community are welcome (special instructions for those who have had a baby in past 4 months)!

DETAILS OF THE GAME:

Starts the week of November 12th - Finish week of January 10th

How It Works:

Challenge begins the week of November 12th. In order to play, any person who wants to play puts $20 in the bucket. You will weigh in (confidentially) 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 loser prize! 

If you are the biggest loser (based on body-weight percentages), you get to keep all the money in the bucket! Our top five winners will also receive a special gift! The Holiday Extravaganza is the best way to keep you accountable over the holiday season!

The winner last year won over $1,500 CASH!!! This is the BEST challenge to keep you accountable over the holidays!

Want to stay accountable over the holiday but don’t live close to TransFit or in Georgia? We still want to help you transform! Check out our ONLINE TRAINING OPTIONS to help you reach your goals where ever you are!!

Congratulations to our October Calendar Challenge winner, Beverly Sparks! Beverly was such an inspiration to all of us in the month of October. Read her story below about how she is transforming her mind, body and spirit. What an inspiration this beautiful soul is to all of us! Don’t forget to fill out your November calendar to be entered to win a MONTH of free sessions!

“In July of 2014, I retired from the University of Georgia Cooperative Extension Service after 32 years of combined service at UGA and Texas A&M University.  My position at UGA required long hours, lots of airline travel, many hours behind the wheel, and too many on the go or banquet meals and rushed eating at business meetings. I tried very hard to make healthy food choices but the many years of airline food, eating on the go and high stress began to take a toll on my weight, health and spirit.  My first goal after retirement was to improve my health and I made a commitment to join a gym, lose weight and address poor eating habits. Several attempts to get into a regular workout routine failed. I found it very difficult to stay motivated.

In January of 2018, a great friend (Lynn Robinson) invited me to workout with her. That day changed my attitude toward working out forever. The atmosphere at TransFit is positive, non-competitive and inspiring. In the classes I attend, the exercises are adjusted to your personal level of ability, yet the instructors are always adjusting your routine to keep you challenged. The women working out with you, both young and closer to my age, are welcoming, supportive of each other and very encouraging.

I am now in my eleventh month of workouts at TransFit.  New habits have formed and I am truly grateful for the opportunity to exercise this body every time I attend a class.  My strength and balance have improved. My weight is healthy and stabilized and my clothes fit much better. I sleep better and find it easier to concentrate and focus on the positive things going on in my life. I no longer “have to go workout”... I want to go work out! Keeping a calendar of activity is one form of accountability and reminds to stay active even on the days I don’t go to a TransFit class.

What an honor it is to be selected as the October recipient of Calendar Challenge at TransFit! The TransFit Team has been a real blessing and instrumental in helping me transform my body, mind and spirit in the past year. Thank you Caroline and your awesome TransFit Team!”

We love you Beverly and we are so proud of your attitude and your commitment to transforming! Just take the first step ladies, start where you are and we can help you with your goals and dreams!

The TransFit team is excited to welcome a new staff member to our family! Corinn Gurak will be joining us as a Personal Trainer, and she will be teaching a TransFormer evening class! We are so excited to welcome Corinn to our Team TransFit.

“In high school, I was a runner in cross country and played soccer, which made running and weight lifting a part of my daily routine. My junior and senior years, I became fascinated eating healthy and working out. This fascination eventually spiraled outside of my control, and I spent much time my freshman year of college learning healthy living, which always needs balance!

I knew after this that I wanted to share the joy and balance of healthy living with the women around me! I became a fitness instructor at Crunch Fitness. I love encouraging my clients (who always become friends) to reach their goals. These passions lead me to TransFit, where I fell in love with the mission of TransFit and I adore Caroline and the other instructors here. I am excited to begin leading and training an upbeat and exhilarating Transformer class in the evenings!”

We are excited to inspire you in the studio this week for CLIENT APPRECIATION WEEK! Please let us know how we can encourage you. If you would like to schedule a nutrition session or one-on-one personal training session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

5 Foods to Lose Body Fat & Nourish Your Body!

Sweet friends,

This month we want to encourage you to nourish your mind, body and spirit. We can nourish our bodies by making healthy food choices and giving our body the super foods and nutrients that it needs to thrive. We wanted to share with you 5 of our favorite foods to help you loose body fat and trim excess fiscal fat from your abdominals!

5 Foods to Help Trim Belly Fat

Green Tea

Green tea is one of the healthiest beverages for the body and is filled with antioxidants and plant-based compounds that can help improve your overall health. Green tea is also a great caffeine source, but it does not contain near as much as a normal cup of coffee. Some studies even show that green tea may help boost your metabolic rate and increase fat burning! Tulsi green tea is one of our favorites, and we encourage you to have a cup with breakfast or your afternoon snack this week!

Walnuts

Walnuts are the super nut! These nuts provide healthy fats, fiber, vitamins, and minerals— and that’s just the beginning of what they can do for your health! Walnuts can also help reduce inflammation and support a healthy gut. Because they are calorie-dense, eating walnuts can even help control your appetite, making you feel full quicker and longer! Try our Walnut Crusted Pork Tenderloin recipe for dinner this week!

Sweet Potatoes

Sweet potatoes are one of the best side dishes for you, and they are amazing on top of a salad or with chicken for the fall! They are packed full of Vitamin A and Vitamin C, which fight against aging and disease. Sweet potatoes also keep you full longer and can help you burn fat, while also keeping your sugar levels from spiking! Check out our recipe for Maple Roasted Sweet Potatoes and try it with your family this week!

Kale

This low calorie food is packed with nutrients that you need in your body every day! Kale is an excellent source of Vitamin C and is one of the world’s best sources of Vitamin K, which is crucial for blood clotting. Kale is also low calorie, but provides a bulk that will make you feel full! This food is a WIN! Try our recipe for a Chopped Kale Salad with Butternut Squash and Chickpeas.

Salmon

Salmon is an excellent source of protein, which is a vital component of weight loss. This food is particularly high in omega-3s, which help reduce inflammation and reduce hormones in the body. Add salmon to the top of your salad or try our recipes for Blackened Salmon Tacos or Spinach Stuffed Baked Salmon.

We would like to share a meal plan to help guide your meals through this holiday season! Did you know we have FREE MEAL PLANS available on our website. Download them HERE!

We also have a Fall Meal Plan that you can purchase for only $9.99! This meal plan was created by our registered dietitians, Kaeti Shurling and Katie Woodall and includes four weeks of meal plans, recipes and grocery lists. Download it at the link below!

It’s almost time for our Holiday Extravaganza! For those of you that have never participated, this is your year! The goal is to maintain your weight through the holiday season! The cost is $20 to participate. Weigh-ins will begin the week of November 12-16.

If you maintain your weight, you get your entry money back in January when you come back to weigh-in! If you gain weight, your money stays in the bucket! At the end of the holiday season, we will re-weigh and the biggest loser gets to keep ALL of the leftover money! The top-five finishers will also receive a gift!

Join us in the studio for a session! We have TWO yoga classes to help you nourish your mind body and spirit. Come join our new instructor, Emily Deitz on Mondays at 5:30 p.m. or Caroline on Fridays at 9:30 a.m.

This 55-minute yoga session will increase flexibility and core strength. The postures are connected through the breath for a transformative and balancing effect. The yoga session will burn fat, increase endurance, flexibility and strength. The session will inspire you physically and mentally to live transformed in mind, body and spirit.

Sign up for the session on our app at the link below!

Please let us know how we can encourage you and help you reach your goals! Please email us if you have any questions or if you would like to schedule a one-on-one session or an appointment with one of our nutritionists at transfitathens@gmail.com.

Blessings,

Team TransFit

Exciting November News To Help You Transform!

Sweet friends,

November is here and the holidays are right around the corner! With the joyful holidays comes a lot of temptations of unhealthy foods and lack of exercise, but this month is the perfect time to challenge yourself to stick to your goals!

November is a time of Thanksgiving, and we want to focus on nourishing our bodies this month through mind, body and spirit. We can do it! Instead of diving into those unhealthy foods, let’s view proper nutrition and exercise as a form of worship!

For Nourish in November, we want to challenge you to be active and exercise 5 TIMES PER WEEK and eat THREE servings of vegetables per day! You can go on a nice walk in the cool fall air with your family, come into the studio for a TransFormer session, do yoga, or play with your kids in the backyard! Just be active! One serving of vegetables is typically equal to 1/2 cup. Try to get a minimum of three servings per day.

Download our November calendar below and fill in your exercise and vegetables EVERY DAY. Turn in or send us your calendar at the end of the month for a chance to win A MONTH OF FREE SESSIONS!

It’s almost time for our Holiday Extravaganza! For those of you that have never participated, this is your year! The goal is to maintain your weight through the holiday season! The cost is $20 to participate. Weigh-ins will begin the week of November 12-16.

If you maintain your weight, you get your entry money back in January when you come back to weigh-in! If you gain weight, your money stays in the bucket! At the end of the holiday season, we will re-weigh and the biggest loser gets to keep ALL of the leftover money! The top-five finishers will also receive a gift!

We are excited to share with you our Service Outreach Project for the holidays! Our service project will benefit the students of Downtown Academy, a school just a few miles from TransFit that seeks to provide children of inner-city Athens an excellent and rigorous Christ-centered education that builds knowledge, character and purpose.

We will be purchasing fitness equipment (balls, jump ropes, fitness bands, etc.) for students to use during recess and in their after-school program. This was a need we became aware of recently, and it resonated with our mission here at TransFit. We are passionate about health, which includes mind, body and spirit.

Look for the Giving Tree that will be set up in the studio right after Thanksgiving, with instructions on how you can participate. We look forward to celebrating the birth of Jesus with our clients and community!

Join us for a yoga session on Mondays at 5:30 p.m or on Fridays at 9:30 a.m. to stretch and nourish your body!

This 55-minute yoga session will increase flexibility and core strength. The postures are connected through the breath for a transformative and balancing effect. The yoga session will burn fat, increase endurance, flexibility and strength. The session will inspire you physically and mentally to live transformed in mind, body and spirit.

Sign up for the session on our app at the link below!

We look forward to seeing you in the studio this month! Please let us know how we can encourage you to reach your goals and pray for you! If you have any questions or want to set up a one-on-one session, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Meet our #ChooseJoy Client Spotlight!

Sweet friends,

Thank you, thank you! We have loved seeing you be ALL IN for our theme Optimism in October! We have challenged you to be active and to STRETCH every day! We are so proud of you, and we want to encourage you to achieve your goals!

Our #ChooseJoy October Client Spotlight is an INCREDIBLE example to all of us of how exercise can change your mindset and truly transform your body and spirit! Sarah Kate Jones brings such positivity, light, and love into this community, and it is contagious. You can’t help but feel uplifted up when you spend time with her. She will always be honest with you, saying every day is not a cake-walk. Goals of finding her confidence in Christ not in the size of her clothes or in other opinions is a daily struggle. Many days are difficult to make exercise and nutrition a priority but she is consistent and committed with her daily exercise and has really worked to eliminate sugar in her daily nutrition plan. This amazing college women exudes confidence now and is living transformed one hour, one day at time. Progress daily leads to big results over time!

We are so proud of her, and we hope you get to give her a big hug next time you see her bright, sweet face!

Sarah Kate’s Transformation Story:

“Growing up, I played competitive soccer which entailed a strict work out regime of practice and games five to six days a week. I was accustomed to eating healthy, homemade meals thanks to my mom, and exercising was second nature. When I got to college, it seemed all I knew flew out the door, and the “Freshman 15” I was so scared of became a reality for me. I grew increasingly discouraged, comparing myself to other girls constantly. I didn’t know how to get back to where I once was. About a year ago, I was sitting with my mom crying over how out-of-shape I had become. She introduced TransFit to me, which was just the jumpstart I needed.

After the first month of classes, I noticed I was both physically and emotionally healthier. I began making better food choices, as well as actually desiring to exercise. All of Freshman year, I had to drag myself to the gym just to get on the treadmill, and now I was excited. Each time I would leave TransFit, I felt stronger and encouraged. The confidence in myself increased, and I remember looking in the mirror being proud of how far I had come.

Exercise truly makes me feel alive. Not only does it keep my body in shape, but it promotes positive self-esteem. The most challenging aspect to it is definitely the initial start. If I miss a few days, it’s much harder to get myself to work out or make the right food choices. Typically, I work out four days a week, which consists of going to TransFit twice and running on my off days. I have been going to TransFit for the last year, and I think what I am most proud of is how I am content with who I am. It used to be about the number on the scale, but now I know it’s not that. It’s about being active, making good food choices, and trying your best. I try not to get caught up in the “I hate my fill-in-the-blank” or the negativity with comparison. TransFit has changed the way I speak to myself and think about myself.

Goals I am currently working on is consistency in making healthy choices in the kitchen. Living a healthy lifestyle affects my spiritual life, my day-to-day plans, my thought life—everything. When I work out, I feel rejuvenated. I am more apt to make better food choices, I have more energy throughout the day, and I think about myself more positively. TransFit truly got me out of the self-negativity rut, and I am so thankful.

It is a joy to get to be in the presence of encouraging women as our goals are not just to lose weight, but to feel better about ourselves. Finding our confidence in Christ.”

Below is one of Sarah Kate’s favorite post-workout foods, a Strawberry Shortcake Smoothie. She says it replenishes her energy and tastes delicious! Try it at home after one of your workouts this week! 

Strawberry Shortcake Smoothie

Ingredients:

• 1 cup unsweetened vanilla almond milk

• ½ frozen banana

• 1 cup frozen strawberries

• 1 tsp cinnamon

• 1 cup vanilla Greek yogurt or 1 serving vanilla protein powder

• 1 tbsp ground flax-seed

• 1/2 cup crushed ice

• Honey or other sweetener, to taste (optional)

• 1 tsp maple syrup or stevia drops (optional)

Directions:

• Add ingredients into the blender in the order they are listed.

• Pulse until smooth. Serve and drink immediately.

• Top with fresh strawberries, unsweetened coconut flake, and a few vanilla wafers

• Add vanilla protein powder for an extra boost of protein to keep you feeling full for longer or to use as a post-exercise drink.

Choose Joy Challenge

Today is also Day 1 of our #ChooseJoyChallenge! We are going to finish Optimism in October strong by challenging you to choose joy every day this week! Today’s challenge is to write down or say out loud your Joy Statement of the Day!

Examples of Joy Statements:

“I will take action to reach my goal.”

“I am strong. I am healthy.”

“My metabolism works effectively.”

“I have boundless energy.”

What is your joy statement today? Share it with us on social media and hashtag #ChooseJoyChallenge!

We want to encourage you this week! If you would like to set up a one-on-one with one of our trainers or nutritionists, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

❗️Is Rest As Important As Exercise & Nutrition? ❗️

Sweet friends,

Seriously, do you ever ask yourself “Is rest really as important for transformation as exercise & nutrition?” Many of us make time for exercise and work on meal planning but neglect proper rest.

In our Lived Transformed Bible Study a few weeks ago, we explored the truth that we are to honor God with our bodies by getting proper rest and sleep. We often talk of caring for our bodies with proper nutrition and exercise, but true rest is a pillar of health we know we need, but don't prioritize. The importance of quality rest and sleep cannot be overemphasized. They are vital to the rhythms of our lives, gifts from God which serve specific physical and spiritual purposes. 

Physically, we must have proper rest and sleep in order to function at our best, but the latest research says lack of sleep has become a public health epidemic. As we sat around the circle at Bible Study, this topic was the one most of us had marked and highlighted as being a personal struggle.

We know we are not getting the recommended 7-9 hours of sleep, and we are concerned because the evidence shows that sleep deprivation is serious. It’s been linked to obesity, negative effects on hormones, skin aging, Alzheimer’s, heart disease, immune system issues, muscle atrophy, type-2 diabetes, etc. We also know how we feel when we don’t get proper rest and sleep, causing us to be irritable and short-tempered with others.

Something we can do to improve our health is set rest and sleep goals, just like we do for nutrition and exercise. The following are some suggestions:

 For Sleep:

• Sleep journal (to really be aware of our habits)

• No TV, no phones, or screen time a minimum of 30 minutes before bedtime

• Follow a consistent bedtime routine 

• Relax in an epsom salt bath

• Use lavender essential oils

• Take a Melatonin and/or Magnesium supplement 

• Enjoy a cup of warm Chamomile Tea

• Use a sound machine with white noise or calming sounds to induce sleep

• Keep the bedroom dark and temperature cool 

• Exercise (not the 3 hours before bedtime)

• Invest in a comfortable mattress and pillows 

• PRAY for good rest and sleep and memorize and meditate on scriptures like Psalm 3:3-5, Psalm 46:10, Proverbs 3:24 

For Daily Rest:

• Practice deep breathing

• Allow margin in your schedule

• Take mini vacations/stay-cations doing something you really enjoy

• Invest in a devotional and have a “quiet time” with the Lord daily

• Take a leisurely walk 

• Lay on your back with your feet up on the wall

• Get together with friends that are life-giving

• Splurge occasionally on a massage

• Unplug from social media for a day, weekend, week or month

Leg Up the Wall Pose

Legs Up the Wall Pose is a restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. The benefits of this passive posture are transforming.

Getting into the pose

Start by setting up a clean space around a wall. Next, move your hips as close to the wall as possible, then walk your feet up the wall until your body is in a somewhat L-shaped position. Make any adjustments to facilitate a more relaxing space-- maybe place a pillow under your head, or let your arms rest on your belly or out to the sides. At this point, focus on your breath-- try elongating your breath, taking a deep, slow inhale through your nose- “calm” and a deep, slow exhale through your nose to “let go”.

Try not to bring the body to a full 90 degree angle as this can impede circulation at the hips. Instead slide your hips a few inches from the wall and/or elevate your hips by placing a cushion under your sacrum.

Attempt to stay in the pose for at least 5 minutes for optimal benefits.

 Benefits of Legs Up the Wall Pose

Relaxation

The semi-supine aspect of the pose combined with controlled breathing leads to a slowing down within your body. This exhibits itself in a lowered heart rate which elicits a relaxation response and, in turn, helps lower anxiety, stress and insomnia.

Facilitates venous drainage and increases circulation

Elevating the legs promotes drainage from excess fluid build-up. In addition, gravity assists circulation by facilitating the return of blood back to the heart.

Soothes swollen or cramped feet and legs

Inverting the legs/feet has long been known as an effective treatment for reducing swelling and pain in the lower extremities. This can be therapeutic after flying, physical activity or from the detrimental effects of sitting/standing during the day.

Stretches the hamstrings and lower back

The angle of the body reduces the curve of the lumbar spine, which will elongate and stretch the back muscles. The closer your hips are to the wall, the more stretch you'll create in your hamstrings.

Relieves lower back tension

Pressure is released from the spine in a supine position (especially on a bed or cushion), relieving the back from mild strain.

Studies have shown that restorative yoga poses, specifically, Legs Up the Wall, can be beneficial for those suffering from the negative effects of Fibromyalgia, Varicose Veins, Cancer, Menopause Restless Leg Syndrome, Metabolic Syndrome.

 Spiritually, God has made our bodies to need rest and sleep. They are good gifts given in order that we would acknowledge and praise Him. He is the creator. We are His creation. We learn in Genesis that God rested after the six days of creation, not because He was tired (and He never sleeps), but because He was pleased with His creation.

We can honor God with our bodies when we take intentional time to rest, reflecting on our many blessings and having grateful hearts, acknowledging our dependence on Him. In the Old Testament, God instituted the Sabbath as a day when His people were to honor Him and do no work. But in the New Testament, the Sabbath is no longer a certain day, but a person-Jesus! If we've placed our faith in the finished work of Jesus, then He is our Sabbath rest now and for eternity! 

In our anxiety driven, broken world, we can lay our heads down on our pillows at night and have sweet sleep knowing we have peace with God. 

Thank you Pam for those helpful tips on how to rest our bodies and minds. Remember nothing happens separately. All pieces of the puzzle work together to keep on the journey to transformation. Please let us know how we can serve you.

Try one of our new stretch videos on our YouTube channel HERE, come to bible study, or a new TransFit session to worship with us!

If you have any questions or would like to meet with a trainer, please email us at transfitathens@gmail.com. We want to help you transform your mind body and spirit in the last quarter of 2018!

Blessings,

Team TransFit

Secret to finishing the last quarter of 2018 STRONG!

Sweet friends,

No regrets! Max out your full potential in 2018 by achieving your goals and dreams. We want to serve you and hold you accountable to finish the last quarter of 2018 strong!

To Finish 2018 Strong, You Need To:

1. Write out your goals

2. Meet with an accountability partner

3. Take action and renew your mind daily

To help keep you accountable, we will be offering FREE 20-minute client check-ins with one of our trainers next week! These sessions are designed to help you set goals and create a plan to achieve these goals for the last quarter of the year. Let us help you transform your mind body and spirit!

To set up your check-in, e-mail us at transfitathens@gmail.com!

Our Fall Meal Plan is still on sale for $9.99 until the end of this week! This plan was created by our registered dietitians Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes. Buy it at the link below to help transform your nutrition this month!

Chopped Kale Salad with Butternut Squash & Chickpeas

Yield: 4 as a 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, pomegranate

For the Dressing

• 2 tablespoons tahini

• ¼ cup extra virgin olive oil

• 2 tablespoons white wine vinegar

• 1 teaspoon honey

• ½ teaspoon kosher salt

Instructions

1. Prep kale by cutting out the tough ribs of the kale and discard. Chop kale and add to a large bowl.  

2. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder and cayenne. Mix until the squash and chickpeas are well coated. Sprinkle with kosher salt and bake for 20-25 minutes or until squash is tender and chickpeas are lightly browned.

3. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix and taste for more seasoning or vinegar if desired.

4. Transfer the butternut squash and chickpeas to the bowl of kale. Add the pecans and drizzle with the tahini dressing. Toss to coat. Allow to rest for 10 to 30 minutes before serving so kale softens. Add chicken or other protein! Enjoy!

We are halfway through October, and we challenged you to be active and stretch every day this month! Here is a stretch video that you can do this week to reach your goal! You can also visit our YouTube channel HERE for more stretching videos.

Don’t forget to sign up for our Lunch and Learn on October 23 from 12-1 in the TransFit studio! We will be welcoming Kisa Raye, who is an exercise physiologist and facial stretch therapist, and she will be teaching us about stretching! The cost of attendance is $12 and includes lunch from Maepole. Register on our app at the link below under “Special Events".

Tight hips? This is the stretch for you!

If you have any questions or want to set up a one-one-one session, email us at transfitathens@gmail.com.

Blessings,

Team TransFit

💥Exciting October News to Help You Transform! 💥

Sweet friends,

This month, we challenge you to be active and stretch every single day as we focus on Optimism in October! A great way to get your daily stretching in is to do yoga! Yoga is a great way to exercise and renew your mind, and has essential health benefits like increasing flexibility, building muscle strength, preventing cartilage and joint breakdown, and increases your blood flow! It will help you transform your mind, body and spirit!

Congratulations to our September calendar challenge winner, Jennifer Leahy! Jennifer committed to her strength and being active every day in September! You are such an inspiration!

Don’t forget to pick up your October calendar at the studio for a chance to be our October calendar challenge winner and win a month of free sessions!

Join us for a NEW yoga session on Mondays at 5:30 p.m. in the studio! The session will be lead by our new yoga instructor, Emily Dietz! Yoga is a great opportunity to reach this month’s goal of stretching every day!

Emily’s practice centers around vinyasa flow, and she loves the idea that all movement is linked with breath, both on and off the mat. Yoga helps center the mind and body and provides calm and connection to spirit. Come join her for her first class on Monday!

Are you a walker or jogger ready to begin running and want to feel your best? Or are you an advanced runner who wants to better your running form, build cardiovascular fitness, run more efficiently, or add speed to your step? Join TransFit Running Coach and Personal Trainer Lisa Patton on Wednesdays at 8:20 for a TransFit Outdoor Runners Workout!
TransFit Outdoor Runners Workout is a 55-minute session that includes essential dynamic warmup sequences, running form drills, strength exercises for runners, a heart-pumping outdoor workout, and an inspirational cool down and post-run stretches.

For October’s Lunch and Learn, we will be welcoming Kisa Raye to the studio on October 23 from 12-1! Kisa Raye, MEd, FST is an exercise physiologist, fascial stretch therapist and owner of KR stretch and inspi-Her Wellness LLC.

“Let’s take stretching beyond the muscle. Learn how to reach more and achieve more through better stretching techniques that will not only improve your physical health, but bring peace and balance to your mind.”

The cost of attendance is $12 and includes lunch from Maepole!

Sign up for the Lunch and Learn under “Special Events” on the TransFit app HERE!

We are now offering a FALL MEAL PLAN on SALE for $9.99! This meal plan, which was created by our registered dietician, Kaeti Shurling and Consultant Katie Woodall, includes four-weeks of meals, grocery lists and healthy fall recipes! Let’s transform our nutrition this month together! You can download the meal plan on our website at the link below or on our app HERE!

Here are some tips for stretching this month! You can also visit our YouTube channel HERE for more stretching and workout videos.

Hips and Glutes Focused Yoga Sequence

We are so excited for all of the new and exciting things happening in October at TransFit! We can’t wait to see you in the studio soon. If you have any questions, please email us at transfitathens@gmail.com.

Blessings,

Team TransFit

Curb Your Sugar Cravings With These 5 Tips!

Sweet friends,

We are halfway through our TransFive 5-Day No Sugar Challenge! You’re almost there, and we are so proud of you! In the challenge, we are reviving our body, mind and spirit by eliminating sugar! The eBook includes a meal plan, recipes, tips, a getting started guide, daily inspiration and more! It’s not too late to join the challenge! Download our FREE eBook below!

As we know, eating refined and processed sugar can have a negative impact on your health! As we reach the halfway point of our TransFive No Sugar Challenge this week, you may be starting to crave sugar and being tempted to reach for that pack of candy! Be STRONG! Here are three tips to satisfy your sweet tooth and curb those sugar cravings this week!

1. Brush your teeth

   Brushing your teeth can help stop those sugar cravings! Not only will you have fresh breath, but you won’t want to eat any sugar after brushing!

   2. Drink hot tea

   Drinking hot tea can not only help you curb your sugar cravings, but it can also help fill you up. If you’re reaching for sugar for a boost of energy, grab some green tea! You can also try mint tea, lemon balm tea or carob tea.

   3. Chew sugar-free gum

   Chewing sugar-free gum is a great way to stop those sugar cravings! Step out of your comfort zone, and break that habit! Instead of reaching for that piece of chocolate or sweet treat after dinner, pop in a piece of sugar free gum!

   4. Reach for fruit

   Grab some fruit when you are tempted by sugar cravings! Sugar is a source of natural sugar and will keep you from reaching for processed sugar while also giving your great fiber and nutrients. You can eat raw fruits, put fruits in your morning smoothie or infuse your water by adding a few berries to stop cravings!

   We have great smoothie recipes in our TransFive No Sugar Challenge eBook! It’s not too late to join us! Download it HERE.

   5. Go for a walk

   When you start craving sugar, go for a walk around the neighborhood or get a change of scenery to keep your mind off the sugar that you are craving. Not only will this curb your sugar craving, but it will help you reach your daily goal of exercise! It’s a win-win!

You can do this! You’ve already made it halfway through the challenge, and we are so proud of you! Please reach out to us to tell us how you are doing with the challenge at transfitathens@gmail.com and use the hashtag #TransFit5 on social media!

If you have any questions or would like to set up an appointment with one of our registered dietitians, please email us at transfitathens@gmail.com. You can also sign up for sessions on our app HERE and our website HERE!

Blessings,

Team TransFit

Tap Into Your Inner Strengths! 👊🏼

Sweet friends,

For the last six weeks, we have welcomed 4th through 8th grade girls into our studio on Wednesday evenings. These girls have absolutely FILLED the studio with energy, enthusiasm and positivity, and we have loved having them come exercise with us each week. It is so important for girls to learn to love exercise and their bodies from a young age. Our personal trainer, Mallory Gilliam, has lead this group of girls and has each week picked a different topic for them to focus on. The girls have set goals for themselves, talked about what makes them EXCITED about their life, and the power of strength in their daily lives. These messages are not only important for these middle school girls, but for ALL of us, regardless of age, and we just wanted to share these messages with you!

Strength is a beautiful gift that takes many forms. There are four categories of strength that we focus on at TransFit:

Mental strength

Physical strength

Emotional strength

Spiritual strength

Within each of these groups, we all have certain strengths that are unique to each one of us, and when we tap into these God-given strengths, we find purpose and passion that allows us to live fully.

Our spiritual beliefs are most likely to determine our mental and emotional strengths. Believing that we are strong, capable, and confident allows us to build our physical strength. Building our physical strength further enhances our mental and emotional strength. Each component is connected. Therefore, we must focus on improving each one. There are multiple ways to do this. To name a few, we can practice positive self-talk, exercise regularly, and spend daily time in prayer.

Positive affirmations focus on the things that we love about ourselves.  When we are focusing on such things, we become more confident are assured of our abilities, which lead us to take action.  Taking action on our physical health leads to other benefits beyond strengthening our bodies.  According to the American Journal of Lifestyle Medicine, resistance training reduces anxiety, may help treat depression, and improves overall self esteem. When these mental and emotional aspects are improved, we are bound to experience more joy, peace, and gratitude throughout our days. Our minds, bodies, and spirits are interconnected. We have the ability to use our bodies to treat our minds and vice-versa.

When working with the TransFit Girls, we focus on the truth that our thoughts determine our actions.  This one truth brings together all four components of transformed strength. What we believe is what we become, and one of the best things that we can do for ourselves is to fill our minds with the truth that Isaiah 40:21-28 provides – God will strengthen us even when we feel that we have no strength left. Know that you are strong and that you have multiple gifts and abilities that are unique to you. Use your strengths to live a life full of purpose, and keep transforming one moment at a time.

We are excited to encourage ALL women that walk through the doors of TransFit to be STRONG in their mental, physical, emotional, and spiritual strength!

Join us this September for our Lunch and Learn service project with Action Ministries. We will be putting together hygiene kits and snack bags for the homeless and impoverished in our Athens community. We will be assembling these bags on Wednesday, September 26 from 12-1 at the TransFit studio and delivering the bags Friday, September 28! We can’t wait to serve with you!

If you would like to join us, please sign up on our TransFit App HERE under “Special Events”. If you can’t join us at the event, you can also drop off your donations at the TransFit studio.

Items We Need:

Hygiene Kits:

• Toothbrushes/toothpaste

• Shampoo/conditioner

• Baby wipes

• Socks

• Soap

• Lotion

• Deodorant

Snack Bags:

• Granola bars

• Apples

• Other types of snacks that can be easily eaten on the go

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to continue encourage and inspire you this month! We are #StrongerTogether! Please let us know how we can help you reach your goals and dreams this month!

Blessings,

Team TransFit

Our Client Spotlight Inspiration of STRENGTH This September!

Sweet friend,

We loved encouraging you this week as we celebrated National Day of Encouragement! We have challenged each of you to get active for 30 minutes a day and incorporate strength training at least 3 times a week! We know that you can do it because we know we are #StrongerTogether. Remember, the winner of the challenge will be entered into a raffle to win a MONTH of FREE sessions!

Y’all, our incredible September client spotlight will encourage you that YOU CAN do anything you put your heart, mind, and soul into! Believe it, achieve it, and never give up! This beautiful friend, Lynn Robinson, exudes strength in so many areas of her life, and we are all blessed by her presence. Lynn is consistent, dedicated, hard-working, focused and does it all with a smile! We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lynn, for living transformed and being an inspiration to us all!

Lynn’s Transformation Story:

“Thirty years ago, my husband and I were delighted at the birth of our second child, a beautiful baby boy. As any newborn does, he became the center of focus in our household; his older sister, who was then 7, loved him dearly, as we all did. But, there was a problem looming. I didn’t bounce back from his birth as quickly as I did with my first child, I couldn’t lose the baby weight, and I had to return to work. I felt overwhelmed with guilt and concern that I couldn’t properly parent my children; in fact, I was certain that I was a poor excuse of a person. Yes, I had developed a classic case of postpartum depression. In those days, there were few treatment options. My husband suggested that I consider joining a gym, which I thought was crazy; how could I work full time, care for our children and all the other “things” that seemed so important? Yet, that’s exactly what I did – I joined a gym, and I’ve been in a gym, for the most part, all those thirty plus years.  The exercise program, coupled with counseling, enabled me to recover from the depression I experienced. 

In exercise, I discovered that regular, challenging workouts gave me new energy and focus, improved my physical as well as mental health, and enabled me to whittle off those extra pounds I carried. Through the years, I‘ve exercised at many gyms, participating in cardio classes like step, dance aerobics, HIIT, spin, etc. I’ve taken numerous strength and conditioning classes, like FIRE, Pilates, and PUMP. I’ve worked with weights, bars and all kinds of machines. I even spent 5 or 6 years in a CrossFit gym, primarily with a personal trainer. While there, I set a goal to complete a pull up before my 60th birthday, and, to my surprise, I accomplished that. But, again, there was a problem looming. The aging process crept in, and I suffered a torn labrum in my left shoulder. Despite surgery, physical therapy and a long recovery, the shoulder still challenges me, and continually reminds me that there are limits to what I can, and should do. I was quite discouraged about my exercise program (or lack of one I considered meaningful), when my daughter suggested I try a class at her new gym, TransFit. 

TransFit was totally unlike any other gym to me. First, the décor is brimming with encouraging phrases and Bible verses of affirmation; the business model based on the scripture from Romans 12:2 is motivational in itself, but it’s linked to the development of our whole selves, with particular focus on building our bodies, which are “Temples of the Holy Spirit” (1 Corinthians 6:19). I love that each exercise session ends with praise and thanks for God’s grace and blessings in our lives. I’ve learned a great deal about food and nutrition since joining TransFit. The frequent reminders to drink 80 ounces of water daily, read food labels, avoid added sugars, eat the right amounts of healthy protein and fats, along with questions like “what did you eat for breakfast” and “what’s your goal for today” prompt me to focus on the “little” dietary improvements I can make to achieve the larger goals of living healthfully. Initially, I was impressed that all the instructors remembered my name, (and I still am impressed with that!), but I marvel that they remember the aches, pains, and limitations I had last week and inquire about them next time I’m at the gym. And, to receive text/email reminders/affirmations from them is such a blessing. The workout sessions are always challenging, but the Instructors are helpful with modifications, when they see a need. If I leave the gym ‘glistening’ with sweat, I feel a sense of accomplishment. 

So, with this welcoming and nurturing environment, I enrolled in TransFit classes and primarily now attend the Small Group Personal Training sessions, with a goal of attending at least three days each week. There’s a wonderful camaraderie among the women in that group that inspires me to achieve greater discipline in my life. Since I usually purchase the 30-day all access pass, I also participate in HIIT and/or Yoga classes. I do cardio work three to four times per week on the treadmill, row machine, or elliptical. In cool weather, I enjoy power walks through our quite hilly neighborhood. Generally I allow myself two days per week “off” from an organized approach to exercise.

I have been truly blessed to access the TransFit experience, where participants are encouraged to strengthen themselves physically, for sure, but our health is also addressed in spiritual, mental, nutritional, and social ways as well.”

Lynn, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lynn’s favorite recipes! It’s the TransFormer Pear and Spinach salad. Try it at home this week with your family!

TransFormer Pear and Spinach Salad

Prep Time: 20 minutes

Yield: 6 servings

Ingredients

Salad

• 1 cup chopped walnuts or pecans, toasted

• 1 cup pomegranate arils

• 4 oz feta cheese or goat cheese, crumbled

• 1/3 cup dried cranberries

• 2 Bartlett pears (firm but ripe), cored and sliced

• 1 avocado, peeled and sliced tossed in lemon juice

• 9-12 oz baby spinach

Dressing

• 1/4 cup apple cider vinegar

• 5 tbsp extra-virgin olive oil

• 1 tbsp honey

• 1 tsp honey

• Salt and pepper, to taste

Directions

• Place all dressing ingredients in a mason jar and shake well or blend.

• Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing, then toss to evenly coat.

• Serve immediately

If you would like to meet with any of our trainers, nutritionist or registered dietitian, you can email us at transfitathens@gmail.com for more information. Let us know how we can help you be STRONG and live transformed!

Blessings,

Team TransFit

Drum Roll Please... Our August Challenge Winner!

Sweet friends,

It has been such a great month in the studio! It was amazing to watch everyone COMMIT to their health in August, and we saw so many inspiring results! Wow! Everyone worked so hard and really gave it their all and were COMMITTED to living transformed! In August, we challenged you to drink 80 oz. of water per day and be ACTIVE for at least 30 minutes every day! Now, we are excited to announce our WINNER!

DRUM ROLL PLEASE....

Our August Commit Challenge Winner is...

PAIGE COLQUITT!

Congratulations, Paige!

Paige really challenged herself in August and committed to living transformed every single day! She completed the water and exercise calendar every day in August! You are such an inspiration to all of us, Paige!

"The water challenge this month helped me immensely in getting my daily water intake of 80 ounces. Every day was not perfect, but every time I felt hungry, I drank more water... And it helped to curb my appetite! I absolutely love to exercise! I honestly wish I could take a TransFit class every day, but since I can’t, I substitute swimming and running on my other days. Getting exercise done first thing in the morning gets me up and moving and makes me feel ready to tackle the day."

Our amazing client, Judy Talton!

Thank you to everyone who participated in our August Commit Challenge! Don't worry if you missed it, we just started our September Strength Challenge! This month, we are challenging you to be ACTIVE for 30 minutes every day and to incorporate strength training into your exercise routine at least 3x per week! We know that a challenge like this can bring AMAZING results, and we are excited to encourage you all month long! Make sure to submit your calendar at the end of the month for a chance to win an ALL-ACCESS PASS FOR A MONTH OF FREE SESSIONS!

Click our September calendar below to download it and start filling it out for this month's challenge!

In case you missed Saturday's e-mail, we have a lot of exciting news at TransFit this month! Join us for a new Bible Study, Lunch and Learn Service Project and New Sessions! Links to sign up are below!

Sign up for our September Service Project/Lunch and Learn on our app under "Special Events"! We can't wait to serve the community together! The link to our app is HERE!

Sign up for our Thursday Bible Study, Monday, Tuesday and Thursday 4:15 sessions and Saturday sessions on our website HERE or on our app HERE! We can't wait to see you in the studio to help you reach your goals this month!

If you would like to meet with one of our Trainers or Nutritionists to help you set and renew your goals please email us! #strongertogether

Blessings,

Team TransFit

How Can You Finish August STRONG and COMMITTED?

Sweet friends,

Can you believe the month of August is almost over? We are so excited to energize and inspire you this week! Let's finish the month strong and stay COMMITTED to our goals and dreams!

Remember our great COMMIT acronym to help you finish strong this month! 

C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

M- MINDFULNESS-  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

I- INTENTIONAL-  "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are!

Believe it beautiful friend, and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Take action each minute this last week in August! Commit to being all in TODAY!

Be inspired by our August client spotlights Erika and Marren! 

This month, we focused on staying COMMITTED to being ACTIVE EVERY DAY! Stay strong in the last week of the month, and go on a nice walk around the neighborhood, a hike with the family, swimming with your kids, coming into the studio for a session or stretching! Just make sure that you are moving for at least 30 MINUTES each day!

We also focused on staying hydrated and drinking at least 80 oz of water each day! Please turn in your calendar at the end of the month to be entered in to win your FREE MONTH of sessions! 

This month, we also COMMITTED to transforming our health and our nutrition! Though preparing healthy, wholesome dinners can be challenging during the busy week, we want to serve you with this meal plan to make it a bit easier! Our nutrition consultant, Katie Woodall, and dietitian, Kaeti Shurling, shared this plan to help! Let's finish out the final week of August strong and try some of these healthy recipes that your entire family can enjoy!

Click HERE to access our FREE recipes and meal plans!

Ladies, 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 we have some exciting events and news transpiring in September so get ready!

You can sign up on the app HERE!

If you have any questions, please email us at transfitathens@gmail.com. We are so thrilled to encourage and inspire you this week! 

Blessings,

Team TransFit

Are you ready for a Nutrition Challenge You CAN do this week?

Good morning, sweet friends,

 Today is the day! You are ready for a new nutrition challenge! This month, we are focusing on COMMITTING each day to our whole body health plan! Let's focus this week how we can commit to our health by making some changes with our nutrition! 

YOUR CHALLENGE THIS WEEK: ADD IN HIGH QUALITY PROTEIN SNACKS!

One new way you could COMMIT this week is to increase the amount of high-quality protein that you include in your daily nutrition plan! Protein is an essential food for repairing muscle tissue and keeping you feeling full longer. Replace processed foods with quality protein and you will feel the difference. A great way to incorporate this essential protein in your diet is to include it in the snacks that you eat throughout the day! High protein snacks (15-20  grams) should be consumed 30-45 minutes after workouts for maximum muscle building and repair benefits. They can also be consumed as a snack throughout the day to fight cravings and to help manage weight. Below are some suggestions of snacks that you can take on the go during your busy schedule. COMMIT to incorporating a few of these snacks in your diet this week!

Here are some of our dietitian, Kaeti Shurling's favorites:

• 1/4 cup of nuts (cashews are a great option!)
• 1/2 cup of trail mix
• 1 cheese stick
• 4 oz of low fat cottage cheese
• 1 hard boiled egg
• 1 cup of plain Greek yogurt with slivered almonds
• 1/2 cup of cooked Edamame
• Koia drinks
• 1/2 cup of chickpeas
• 1/2 cup of black beans
• 3 oz of tuna
• Kind Bars (under 5 grams of sugar)
• 2 tbsp of peanut butter
• Turkey roll-ups
• Rice cake layered with nut butter and chopped walnuts

Here is a homemade protein bar that you can make this week and also store to take with you on the go!

Homemade Protein Bar (Approximately 180-220 calories, 15-20g protein)

Ingredients:

• 2 & 1/2 cups whole grain oats
• 1/2 cup natural creamy peanut butter
• 4 scoops vanilla protein powder
• 1/2 cup unsweetened almond milk
• 1 tsp pure vanilla extract
• 1 tsp cinnamon

Directions:

1. Line a 8x8 dish with wax paper

2. Mix all ingredients by hand

3. Press mixture down into dish, using a spatula to flatten

4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

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

High Protein Trail Mix

• 1 cup lightly salted almonds
• 1 cup lightly salted walnuts
• 1/2 cup sunflower seeds
• 1 cup dried cranberries or blueberries
• 1/2 cup dark chocolate chips (leave chocolate chips out if you will be outdoors) 
• 1 tsp. sea salt
• 1 tsp. cinnamon

**For nut allergies, replace the almonds and walnuts with pumpkin seeds & sunflower seeds!

You can always toast the nuts in the oven at 450 degrees for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place 1/4 cup into snack bags and keep in your snack basket! 

We are excited to see you this week to help you reach your goals!

Blessings,

Team TransFit

Our Inspiration of COMMITMENT This August!

Sweet friend, 

It has been a wonderful month at the studio. School is back in full swing and you are ready to set new goals! We love seeing you all back with smiles ready to COMMIT this August! We have challenged each of you to get active for 30 minutes a day and drink at least 80 oz. of water! We believe in you and know you can do it. The winner of the challenge will be entered into a raffle for a MONTH of FREE sessions!

Today, we have the privilege of sharing an amazing client spotlight with you. Erika and Marren are our August client spotlights! These two ladies have been so dedicated and focused on making small changes daily which have led to amazing BIG results! Erika and Marren inspired our theme of COMMIT this month, as that is the word to define their transformation stories. We are so proud of this incredible mother daughter duo and are excited for you to read about their journey! 

---

Erika's Transformation Story: 

"I started at TransFit two years ago as I wanted to get physically stronger/healthier, wanted to be a positive example to my kids and wanted to get rid of the flappy “bat wings” on my arms. I knew Caroline from church and knew several people that had only positive things to say about working out with the TransFit team. While I had enjoyed serious hikes and backpacking in my twenties, and even became a pretend runner for a short while and ran a couple marathons (bonus – if you are one of the slowest runners, they let your husband ride his bike beside you to sing songs and scout out bathrooms!), my workout efforts for the past 20 years have been totally sporadic. I needed a way to view exercise differently and have been SO thankful for the TransFit approach of focusing not only on our bodies but our minds and spirits as well. Remembering to see this as a form of worship makes all the difference! And this is why I felt confident in having Marren get involved at TransFit – I knew it would be a safe and helpful place for a teenage girl to learn about long-term health and what that really means.

Last year, Marren joined me in the weekly yoga sessions at TransFit and it was great for us physically, but also a great bonding time. So much so that when we were planning a 6-week, 10K mile family road trip for this summer, Marren and I knew we wanted to focus on staying healthy with our eating and workouts. We talked about the best way to do this and we came up with bracelets to wear each day as reminders and Marren came up with the word “Commit” so we had them made and wore them each day – we still do. What a totally different road trip from the previous ones! Our normal “car foods” were changed – instead of chips, special cookies, and marshmallow trail mix, we had apples and bananas. We made an effort to hike more and work out at hotel fitness centers, and we did squats or some kind of exercise at every gas station stop.  Sometimes other travelers joined us! My big feat – I only had one bag of Cheetos during the entire trip. Total record for me!  But while on the trip, we also knew we wanted to start the Fall with stronger bodies and committed schedules for working out so we set up personal training sessions 3x per week for 5 weeks in July/Aug for a jump start. It was awesome and we are geared up for an exciting year!

I enjoy seeing my body take shape in ways I’ve never known in my life and the feeling of satisfaction after a tough workout. It makes me so thankful to have a body that can work out like this – even though I’m not the fastest, strongest and far from the most coordinated – God has given me a strong body and the TransFit team reminds us to be grateful and not compare.  And I SO enjoy seeing the other women at TransFit who inspire me each and every session. They amaze and encourage me in great ways they don’t even realize! 

Most challenging is making sure I’ve had enough water to drink as I can tell that makes a huge difference in my exercising success. I am one of those people that is never thirsty, I don’t drink with meals and drinking my daily water takes planning and effort. Lame but true. I have implemented several “tricks” to make it easier – I fill the bottles at night so they are room temp in the AM (I don’t like it cold), I number my water bottles so I can feel a sense of accomplishment as I complete them, and I will sometimes cut up strawberries to flavor them. I am so bad at drinking water that I added it as a “daily chore“ for my kids from the time they were little and it has worked – they both drink tons of water each day since it is now a habit. 

I’m excited for our new routine which is 2 small group sessions and 1 yoga session per week at TransFit and then walking or playing badminton at home for 30 minutes on the other days. We also plan on adding in weights and bands for home use. Having a workout warrior buddy living in the same house with me keeps me accountable and encouraged as I don’t have to do this alone!

Both of my kids have vastly different, but very strict food restrictions and diets. It is God’s sense of humor that someone like me – who likes protein bars, cheese hot dogs, Spaghettios from the can, and anything packaged that can be microwaved/not cooked – has kids that require “real” food to be top-of-mind every moment of every day. But what an incredible blessing that both of them have healthy brains and bodies greatly based on the food that goes in them. The fact that they both manage their own diets, know what they can/can’t eat and know the science behind their diets is great, but they also don’t complain. Our big saying is “it’s just food” and we take our own everywhere. It doesn’t have to match what everyone else is having. That they can manage their health in this positive way will help them for life and I’m thankful my husband and I were able to help guide this – with a ton of support from professionals and prayer warriors. Additionally, my kids having their “own faith” was our number one goal for their lives and we’ve been so thankful to see that happen. 

The main goal is to keep up the sustained level of working out 3x a week at TransFit and then at home as well. We are scheduling for the full month so I don’t inadvertently double book any meetings or activities during those times. We see this as a top commitment and my goal is to treat it as such. 

I’m also continuing to work on my water intake. I think this one will have to remain on my goal list for a long, long time!

While I’m generally an energetic person, working out provides a more sustained level of energy throughout the day both mentally and physically. Also, I’m more “eager” to move big limbs in the yard or climb stairs in the house than I would have been before – just because I know I can. And it provides great time and memories with my daughter – from working out to planning our food to talking about the music or devotions we heard at TransFit that day!

And I have learned the wonders of having a baseball hat and clean t-shirt as quick changes when I must get to a meeting/event without having time to shower."

Erika's Favorite Recipe: Vega Chocolate Peanut Butter Protein Snack Bar

Marren’s Transformation Story:

"I first started at TransFit last year by attending weekly yoga sessions with my mom. Those were great, and I had been doing a C25K program and some exercise at home as well. But 2 ½ months ago, I got serious about changing my habits. This summer, my family went on a 6-week cross-country trip, and I realized I wanted to have more consistent workouts when we returned so we scheduled personal training sessions to help jump-start the process. When we came back from the trip, I started going to TransFit with my amazing mom 3 times a week for 5 weeks straight and we worked out at home 3 other days of the week. It was exciting to see the changes!

Also, a few weeks before we left on our trip, I started working with Katie Shurling, the TransFit registered dietitian, who is awesome!  She has helped us SO MUCH with my PKU, which is a genetic metabolic disorder that essentially requires me to eat way less protein than most people. (I like to say I’m a mutant and I’m sure there has to be a superpower within me because of it!) This means no meat, no dairy, etc. so it is hard to ever feel really full and hard to find good food options. But Kaeti has given me so many yummy food choices that are healthy and low in protein and help fill me up. She also works with me on the MyFitnessPal app so I can track my protein and calories in one place, which is much easier.

I LOVE the way exercising makes me feel! When I am done working out, I (usually) feel invigorated and ready to take on the day. Exercising helps me feel less moody and just overall happier throughout the day. The most challenging part for me is actually doing a workout, whether that means going for a walk or coming to TransFit. Some days I just don’t feel like doing anything, but I am always rewarded afterward. 

I exercise about 6 days a week, with one day just of resting. At home, my mom and I usually go for a walk around the block or at OVP or we play badminton together. 

I have dyslexia and have had to work hard to learn the ways my brain functions. I’ve had eye patches that I despised, extra hours of studying, and many frustrating days, but now I LOVE to read and write and I am so thankful to everyone who helped me with this challenge. 

I am working on staying COMMITTED throughout the school year when working out is going to be harder to fit in my schedule. Also, I want to share my new love for working out with others and encourage them that exercising can be so much fun! I just bought a shirt that says “I don’t have to work out. I get to work out” and I fully believe that. 

Now that I have started working out and eating healthier, I feel so much better, physically and emotionally, and I have way more energy. I feel more alert and am excited to see what the day brings. I also feel good about myself and am thankful for the wonderful body God has given me."

---

Erika and Marren, we are so incredibly proud of you and your transformation. We are thankful to join alongside both of you! We hope that you feel so encouraged after reading their stories! 

If you would like to meet with any of our trainers, nutritionist, or registered dietitian, you can email us at transfitathens@gmail.com for more information! Let us know how we can help you COMMIT to living transformed! 

Blessings, 

Team TransFit

COMMIT to Your Nutrition- FREE Back to School Meal Plan!

Hey, sweet friends!

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

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

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

A new school year is a great time to get your kids to try some new healthy foods! But let’s not get crazy — remember we have to ease them into it, right? Let’s be real. Most kids could eat a peanut butter and jelly sandwich every single day (or is that just mine?) Give yourself and your kiddos some grace but set a goal to some new healthier recipes this month.  We are here to help any way you need to get your family back on track.

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

1. Protein. 

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

2. Whole grains.

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

3. Colorful fruits and vegetables.

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

4. Sweet and salty snacks. 

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

5. Hydration.

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

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

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

Reflect on our verse for this month: Proverbs 16:3 says, “Commit to the Lord whatever you do, and He will establish your plans.” Just like your workouts, commit to planning healthy lunches and dinner for your family. We believe in YOU! If you would like to meet with our Nutrition Consultants or Registered Dietitian to help you with a plan for feeling your best please email us!

In addition, our middle school (5-8th grade sessions and our 4th grade sessions) will begin THIS Wednesday! We hope that your school year will be off to a great start! We are praying for each of you as the school year begins! 

Love & Blessings, 

Team TransFit

COMMIT This August! 🙌🏼

Happy August!

Wow, we can hardly believe August is here! This month we are going to COMMIT--in all that you do, whether it is your exercise, your nutrition, or your spiritual journey we want to help you to COMMIT to your goals and dreams this month! 

"Commit to the LORD, whatever you do, and He will establish your plans." Proverbs 16:3

Here is a great acronym to help you be inspired this month! 

C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

Remember this truth from scripture and be bold and CONFIDENT because YOU have been specifically created in God's image for something amazing. Walk in the light of confidence today. 

O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

We were not called to an easy life, but blessed are we who give our best with what we have! Every detail, even the mundane tasks of laundry and cleaning can bring glory to God! Exercising and eating well some days will not be easy, but your body is capable of more than you can dream of and by treating your body well you're honoring God. 

M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

Let's be ALL IN this month! Even the days you don't feel like it, just show up, give yourself grace, and give your best surrendering every ounce of yourself- heart, mind, body, spirit to His loving hands. A smaller dress size or a weekend party can be temporary motivation, but the ultimate prize- living fully for Christ- is the true motivation.  Start today and let's encourage each other.

M- MINDFULNESS-  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

When we shift our thoughts to thanksgiving, our attitude shifts and our hearts soften. Turn your grumbling into gratitude and be HERE! Be present and be thankful for the blessings that you have! Daily or hourly, repeat this truth and believe that all things are possible when we present our request to Him. 

I- INTENTIONAL-  "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

"Whatever you do", let these words speak to your heart! Surrender and submit yourself daily to Him first and He will guide you. What YOU focus on grows- be intentional with your time, your thoughts, your goals, and your dreams.  Schedule your exercise, meals, quiet time intentionally this month! 

T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Remember beautiful friend that comparison is the thief of joy. Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are! Believe it and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Take action each minute this August! Commit to being ALL IN today!

As our summer schedules come to an end and the school year begins, I want you to activate your mind, body, and spirit to make August the best month yet! Our goal in AUGUST is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Click on the calendar below to download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a month of FREE sessions!

We can do it! COMMIT to your whole body health in August! We would love to inspire one another, as we COMMIT this August! With school getting started back and schedules filling with extracurricular activities, it’s important to set your goals ahead of time and focus on COMMITTING to them each day. You’ve got this! We are stronger together!! 💪

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

Commit this August! We believe in YOU!

Blessings, 

Team TransFit

Tips to Make The Second Half of 2018 Your Best!

Clean slate, yes, it's Sunday! Let today be a fresh start for YOU! You can make the 2nd half of 2018 your best! Today, shift your thoughts... focus on being thankful for the body that you have and set a new goal (or two) to ensure you are treating your body with care and respect! Write this goal down, put the goal as a reminder in your phone, and tell a friend- that is how you make your goals become reality! 

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

Here are some of our Dietitian, Kaeti Shurling's,  favorites:

• 1 hard-boiled egg- 8g

• 1/2 cup chickpeas- 18g

• 1/2 cup cashews- 16g

• 3 oz of tuna- 25g

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

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

Ingredients:

• 1 1/2 cup – strawberries

• 1 1/4 cup – coconut water

• 1 teaspoon – honey

• 4 teaspoon – chia seeds

• 1 1/2 cup pieces – mango

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

Additionally, here is one of our favorite workouts you can try today! Add this workout to your week and then enjoy a high protein popsicle after! Let's do it, ladies! 

We hope that this second half of 2018 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2018! If you would like to schedule a 1-1 appointment for nutrition or personal training, you can purchase a package on our FREE app or website, or you can email us at transfitathens@gmail.com. 

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

Blessings, 

Team TransFit

July Client Spotlight You Don't Want to Miss! Diving Into HIS Grace for Transformation!

Sweet friends, 

Can you believe July is almost over?! Each of you has worked so hard this summer! This month our theme was DIVE into GRACE! We made a goal to intentionally dive deep by being more intentional with our bodies, minds, and spirits.  We hope that you felt encouraged by friends, family, and our TransFit community!
 

Today, we have the pure joy of introducing you to one of our amazing clients, Lauren Douglas!

Lauren is an amazing friend, wife, teacher, and overall incredible woman. She radiates light and love and you instantly feel that when she smiles so brightly or gives you the best heart-felt hug! Lauren is genuine, kind, and one of the hardest working women I know! You will love her spotlight as she speaks about giving herself grace though-out this past year. My prayer is that her testimony will inspire you to dive into everything you do with your whole heart, soul, mind, and strength while giving yourself the grace to be uniquely YOU! 

Lauren, like many of our clients, has been exercising diligently through all 9 months of her pregnancy. We all have something these days: an injury, an illness, a hard day, or some type of stumbling block. We are stronger together and when we show up, TOGETHER, we can transform whatever we put our minds to! Let's do this friend! 

Congrats sweet lady! Thank you for giving your all and for inspiring all women that by giving your best one hour, one day at a time you can reach your goals! 

When my husband, Will, and I found out we were expecting our first baby at the end of July I made a plan to keep myself physically and emotionally healthy throughout my pregnancy. It helped to know that what I was doing for myself was having a direct effect on my growing baby. Part of that self-care included extending myself a lot of grace, especially during the first trimester! I found myself extremely tired and nauseous at the end of the day so made a simple goal to maintain one strength based workout per week and go on one walk/run per week. This felt doable without feeling I was over-exerting myself. I started counting afternoon naps as an integral part of my self-care: ). Once I was feeling like myself again I made three goals to focus on. 1) Get in three workouts a week, 2) drink 100 ounces of water a day, and 3) eat greens every day. Again these were achievable and I knew would benefit me and our growing baby boy.

I had a friend encourage me early on to just keep showing up, no matter how many reps you get to in a session or how out of breath you feel, just keep coming back. She promised that I would feel better during pregnancy and once the baby was here. That was some of the best advice! When I showed up to the TransFormer classes I was so encouraged by Caroline, Lisa, Mallory, Katie, and all the women I was working out alongside. So thank you for encouraging me and lifting me up each time I stepped foot into TransFit! There were days where I didn’t get to a mile during the cardio block or I had to stop and take a breather after only 10 reps, but the support and encouragement I felt from the TransFit community kept me coming back. Just showing up benefited not only my physical health but my emotional health as well. 

I tracked my measurements to help keep me accountable, but also celebrate the work my body was doing to grow this baby. At first, it was hard/scary to see those numbers grow, but I knew it was needed to support a healthy baby. I focused on meeting my goals each week and saw the growing numbers as important work my body was doing. 

Smoothies became my best friend. I throw so many good things in there and know I am getting the nutrition I need. Kale, spinach, cauliflower, protein, hemp seeds, chia seeds, flax seeds, yogurt for the probiotics, avocado for the healthy fats, were all things I’ve incorporated into a smoothie. They’re an easy way to pack in nutrients when you may not feel like eating yet another salad.

Here is one of my favorite smoothies:

• 1 1/2 cup coconut milk
• 1 scoop vanilla vega protein powder
• 1/2 avocado
• 1 cup spinach
• 1/2 cup frozen cauliflower
• 1/2 cup frozen peaches
• 1 tbsp hemp/chia/flax seed mixture
• Blend until smooth

We are calling it the BeaUtiful Skin Smoothie

This smoothie is a delicious, energizing meal replacement and is so good for your body, mind, and especially your skin. The high protein smoothie is great for post workout! The avocado has good healthy fat for elasticity with your skin and will help keep you full! By adding in a tablespoon of Chia seeds, you will receive Omega 3 three fatty acid’s which are so good for your bones, skin, and heart! The added spinach and cauliflower bring in tons of Vitamin A and C great for your immune system! We added just a sprinkle of almonds on top because we like a crunch, but that’s optional.

I’m days away from meeting our baby boy and am excited to introduce him to the TransFit community! I know once he’s here it will be important for me to get back to working out but plan to extend a lot of grace as I navigate this new adventure of being a mom.

Lauren, we are SO proud of you! We can't wait to meet your sweet baby boy! 

Ladies, we hope you feel encouraged and inspired by Lauren's story! What a testament to diving into HIS GRACE this month! Let us know how we can help you to live transformed. Make it count this July- let's finish July strong! 

Email us at transfitathens@gmail.com if you have any questions! 

Blessings, 

Team TransFit

Toned Arms For the Summer?! Your NEW Favorite Arm Workout! 💪🏼

Sweet friends,

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 20 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders but your total upper body strength. Remeber to get in at least 3 sets of the below exercises! 

Add this Transform Your Arms workout to the push-up challenge! You will be stronger in your upper body strength and it will help to increase the number of push-ups that you are able to do! Remember that anyone who completes our July Push-Up challenge will be entered into a drawing for a MONTH of FREE sessions! Let's do this ladies!

  We would love to hear your favorite arm exercise! For more arm workouts or any workouts, and yoga sequences go to our TRANSFORM section of the website! You can also download our FREE app for workouts, inspiration, and recipes! Keep pushing yourself, as you complete the push-up challenge! 

Mark your calendar for our Middle School Girls Sessions starting August 8! The session will meet on Wednesday's from 4:30-5:30! You can sign up on the FREE TransFit app! You can purchase the 4 pack of sessions or the individual sessions! We hope to see you or your friends/daughter(s) on August 8th! 

Let us know if there is anything we can do to help you reach those goals for July! May you rest in His love for you, today, beautiful friend! Through His love and grace, you can find FREEDOM!  We have loved DIVING into the book of John with you this month. Be on the lookout as our TransFit Bible Study will start in September! 

Blessings,

Team TransFit