⚡EXCITING News at TransFit This Week⚡

Hey friend,

What a beautiful start to the week! Did you feel the bright energy and new life in the air? Clean slate, fresh start, and today we start a brand new week! Anything is possible: believe you can feel your best! 

The beautiful month of May offers each of us the opportunity to reset fitness, nutrition, work, relationship, spiritual and other goals you want to attain!  We are excited to help you reach your full potential.

Tomorrow we will start offering 9:30am in studio sessions along with our 7:30am, 10:30am, and 4:30am Live Virtual Sessions. This week we will start seeing clients 1-1 personal training sessions in studio and we will train 6 or less ladies in the studio for group Transformer and HIIT sessions. Our goal is to help you transform while keeping you healthy and safe.  

Please read the important information below before you come into the studio. 

TRANSFIT'S REOPEN PLAN PHASE 1 

PLEASE KEEP CONNECTED WITH US VIA EMAIL , SOCIAL MEDIA, & our  TRANSFIT APP TO STAY UP TO DATE WITH OUR CURRENT SCHEDULE.

PHASE 1: 

• We will offer sessions with 6 clients or less

• Prior to working out with us, we will be asking all clients to fill out a brief questionnaire about their current health and take a body temperature 

• We will be following the CDC's social distancing guidelines in the studio

• We will be following the CDC's sanitation guidelines in the studio

• To allow for extra sanitation between sessions, workouts will be 45 minutes

• Please bring your own towel to the studio 

• Trainers will be offering 30 or 55 minute 1-on-1 sessions or semi- private sessions. Please email us to set up your session.

Thank you to our health care providers! We are grateful to have many clients that serve in our medical community. If your job or family time contraints don't allow you to come into the studio or join our LIVE Virtual sessions, we are now offering Online On-Demand Strength, HIIT, and Yoga sessions for you anytime, anywhere. With On- Demand you will have access to our previously recorded workouts of all variations and time lengths to do what best fits your schedule. We will add to these workouts weekly. The cost is $19.99 a month and you can  access these workouts as many times as you like! 

The most amazing thing about this opportunity God has given us is that you can join us from anywhere! On-Demand workouts are available on our website. Whether you're at home, outside, or in a different country, we want to help you get moving, break a sweat, and transform the body, mind, and spirit. Invite your spouse, kids, neighbors, or cousins to keep active with you during this time.

Our goal is to keep you encouraged and motivated throughout each day so you are held accountable to reach your whole-body health goals.

TransFit is a ministry and we want to serve you in any way, so if you need further assistance, please email Caroline directly. If you have a question about your previous package please contact us.

NEW TransFit Pricing: 

Virtual and In-studio Sessions ALL ACCESS
30 days -- $160
OR 
Virtual Live ALL ACCESS 30 days -- $95

Resources for the Whole Family: 

There is no better opportunity than now to motivate your whole family to get up off the couch and get moving! Each of these plans are thoughtfully designed for every member of the family. 

May is National Osteoporosis Month AND Exercise is Medicine Month 

According to the National Osteoporosis Foundation, "to help prevent osteoporosis, you must build strong, dense bones early in life. It is imperative to do weight-bearing and muscle-strengthening exercises to build and maintain your bone strength throughout your lifetime."

We challenge you to walk 10,000 steps each day of the month of May! Walking is a convenient form of exercise because it can be done anywhere, boosts your energy, helps improves your mood, increases your heart rate, and eases joint pain. 

The Best Medicine

Please read this enlightening article discussing the benefits of eating nutritious, clean food during the COVID-19 pandemic.

Try one of our new favorite immune-boosting smoothies to keep you energized.  This recipe and many more (over 50 pages) with 4 weekly meal plans, recipes, and shopping lists are included in our Spring Meal Plans.

We love hearing from you! Please continue to give us feedback on times and sessions that work best for you.
We want to be accommodating to the needs and wants of your body, mind, and spirit! 

If you need our TransFit staff to be praying for YOU too, please email us your prayer requests.  We are a family and want you to feel loved and supported. 

We look forward to "seeing" you virtually from HOME this week!  

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a virtual one-on-one for workout or prayer.

Blessings,

Caroline and Team TransFit

🗓TransFit Weekly Schedule & COVID-19 Updates💙

Hey friend,

Today we are sending you all the love and prayers for a positive new week. Our entire Team misses you like crazy! We are grateful to keep serving you and helping you reach your goals daily with LIVE Virtual Workouts via Zoom and now we are offering Online On-Demand Strength, HIIT, and Yoga sessions for you. We are also excited to announce that our 4:30pm sessions are being added back into the schedule. We would love your feedback if you would like a later time for sessions.

 Weekly Schedule:

 TRANSFORMER STRENGTH WORKOUT
(You will need weights)
Monday: 7:30am, 10:30am, 4:30pm
Wednesday: 7:30am and 10:30am
Friday: 10:30am  

TRANSFORMER HIIT CARDIO
(High & Low Impact Cardio for all fitness levels)
Tuesday: 7:30 and 10:30am
Thursday: 7:30 and 10:30am

TRANSFIT YOGA
Wednesday: 12:00pm
Friday: 9:15am

Our goal is to keep you encouraged and motivated throughout each day so you are held accountable to reach your whole-body health goals.

Using your current package (or with the purchase of a Virtual Workout (discounted) package), you can sign up on MindBody or our TransFit app.
If your package expired in the last two weeks and it needs to be extended, please email us.  

TransFit is a ministry and we want to serve you in any way, so if you need further assistance, please email Caroline directly.

We will be helping you transform via Zoom! The link for each Virtual Workout will be sent to your email 25 minutes prior to your session time. You can click on the link directly from a computer OR you can download the Zoom app on your phone. You can choose to only see the instructor or you can see and interact with the group. The choice is yours, but either way, you will still get a great TransFit workout from home!  

**In order to receive the Zoom link for your Virtual Workout, please sign up at least 30 minutes in advance**  

Please have water, a sweat towel, and weights nearby for all sessions!

The most amazing thing about this opportunity God has given us is that you can join us from anywhere! On-Demand workouts are available on our website. Whether you're at home, outside, or in a different country, we want to help you get moving, break a sweat, and transform the body, mind, and spirit. Invite your spouse, kids, neighbors, or cousins to keep active with you during this time.

TRANSFIT'S PLAN TO REOPEN THE WEEK OF MAY 4TH

PLEASE KEEP CONNECTED WITH US VIA EMAIL & SOCIAL MEDIA TO STAY UP TO DATE WITH OUR SCHEDULE.

PHASE 1 PLAN: 

• We will offer sessions with 6 clients or less

• Prior to working out with us, we will be asking all clients to fill out a brief questionnaire about their current health and body temperature

• We will be following the CDC's social distancing guidelines in the studio

• To allow for extra sanitation between sessions, workouts will be 45 minutes

• Trainers will be offering 30 or 55 minute 1-on-1 sessions. Please email us to set up your session.

Resources for the Whole Family: 

No better opportunity than NOW to motivate your whole to get up off the couch and get moving! Each of these plans are thoughtfully designed for every member of the family. 

Strength workouts are some of the most sustainable types of exercise because they boost your metabolism and lean out your body to create a sculpted look. Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Give this quick workout a try to experience the benefit

Greek Turkey Burgers 

Ingredients: 

• 16oz of 93% lean, ground turkey 

• 1/4 cup of whole-wheat breadcrumbs

• 1/4 cup of crumbled, feta cheese 

• 1 egg white 

• 1 tbsp of chopped mint 

• 1 tsp of dried oregano 

• 1/4 tsp of black pepper 

• Olive Oil Cooking spray 

Directions: 

Mix all ingredients until just combined. Coat a nonstick skillet with cooking spray and place over medium heat. Divide the meat mixture into 4 round meatballs. Flatten the burgers with your hand and press your thumb in the center of each. Cook the burgers 5-6 minutes per side, flipping once until internal temperature reaches 165 degrees. Serve with a whole wheat bun, avocado, and leafy greens. Enjoy! 

The Best Medicine

While you eat your burgers, take a look at this enlightening article discussing the benefits of eating nutritious, clean food during the COVID-19 pandemic. 

Want to Meet One-on-One for Online Personal Training or Nutrition Consulting?

TRANSFORM your body and nutrition habits starting today with one-on-one Online Personal Training or Nutrition Consulting. Any one of our Personal Trainers, Nutrition Consultants, or Registered Dietitian would love to have a Zoom appointment with you. 
Email us to set up your appointment. In the meantime, here are some FREE nutrition meal plans and options to help you:

We love hearing from you! Please continue to give us feedback on times and sessions that work best for you.
We want to be accommodating to the needs and wants of your body, mind, and spirit! 

If you need our TransFit staff to be praying for YOU too, please email us your prayer requests.  We are a family and want you to feel loved and supported. 

We look forward to "seeing" you virtually from HOME this week!  

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a virtual one-on-one for workout or prayer.

Blessings,

Caroline and Team TransFit

Come ALIVE! New Exercises & Recipes To Amplify Your Transformation 🙌

Hey friend,

Today we are sending you all the love and prayers for a positive new week. Our entire Team misses you like crazy! We are grateful to have LIVE Virtual Workouts via Zoom and now we are offering Online On-Demand Strength, HIIT, and Yoga sessions for you. We want our sessions to spark joy in your heart and revive your body. 

Weekly Schedule:
 

TRANSFORMER STRENGTH WORKOUT
(You will need weights)
Monday: 7:30 and 10:30am
Wednesday: 7:30 and 10:30am
Friday: 10:30am  

TRANSFORMER HIIT CARDIO
(High & Low Impact Cardio for all fitness levels)
Tuesday: 7:30 and 10:30am
Thursday: 7:30 and 10:30am

TRANSFIT YOGA
Wednesday: 12:00pm

The most amazing thing about this opportunity God has given us is that you can join us from anywhere! Whether you're at home, outside or in a different country, we want to help you get moving, break a sweat, and transform the body, mind, and spirit. Invite your spouse, kids, neighbors, or cousins to keep active with you during this time.

Our goal is to keep you encouraged and motivated throughout each day so you are held accountable to reach your whole-body health goals.

Using your current package (or with the purchase of a Virtual Workout (discounted) package), you can sign up on MindBody or our TransFit app.
If your package expired in the last two weeks and it needs to be extended, please email us.  
TransFit is a ministry and we want to serve you in any way, so if you need further assistance, please email Caroline directly.

We will be helping you transform via Zoom! The link for each Virtual Workout will be sent to your email 25 minutes prior to your session time. You can click on the link directly from a computer OR you can download the Zoom app on your phone. You can choose to only see the instructor or you can see and interact with the group. The choice is yours, but either way, you will still get a great TransFit workout from home!  

**In order to receive the Zoom link for your Virtual Workout, please sign up at least 30 minutes in advance**  

Please have water, a sweat towel, and weights nearby for all sessions!

Here is How You Can Come ALIVE in April:

APRIL TRANSFORMATION ACRONYM:

Action - Take action on your health!

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

Renew - Renew your goals! 

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

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 to your goals! He is ABLE to accomplish all things.

2. Be in PRAYER. Plan your quiet time and lay it out the night 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 tell someone! 

4. IGNITE a spark in your exercise and workout with an online friend! Encourage a friend to join you in your exercise routine. Accountability is such an important part of living transformed!

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

April Bible Reading Plan 

It is not to late to join the TransFit family in reading through the book of Luke. We challenge you to dive into the Word and transform your mind and spirit. Download our FREE April Reading Plan ebook by clicking the button below OR get it from our website HERE. 

Keep Moving 

Strength workouts are some of the most sustainable types of exercise because they boost your metabolism and lean out your body to create a sculpted look. Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Give this quick workout a try to experience the benefit

Resources for the Whole Family: 

No better opportunity than NOW to motivate your whole to get up off the couch and get moving! Each of these plans are thoughtfully designed for every member of the family. 

Support the Locals 

Our sweet TransFit sister, Sarah Bennett, owner of Five Arrow Farms, will be at the CollegeTown Properties Building (428 North Milledge) at 4:30pm tomorrow with LOTS of eggs, veggies, and beef. Everything is 100% grass-fed and locally grown. Pick up what you need and support not only a local business but a sweet friend's business. 

Pina Colada Smoothie 

Katie Woodall's Favorite Post-Workout Fuel 

• 1 cup of pineapple juice (or frozen pineapples)

• 2 Tbsp coconut cream

• 2 Tbsp unsweetened coconut flakes

• 1 cup of spinach

• 1 serving of your favorite protein (Greek yogurt, VEGA vanilla protein powder, or collagen peptides)

• Handful of ice 

• Blend until smooth - Enjoy and relax ! 

Grilled Tuna Steaks

Kaeti Shurling's Favorite Spring Dinner 
"We love grilling or searing tuna steaks! Sometimes we pair it with a salad, and/or sweet potato “fries”! I also LOVE fresh tomatoes this time of year and toss them with some avocado, olive oil and a dash of kosher salt. So simple, but delicious!"... Kaeti RD

INGREDIENTS:

• 4 cups tomatoes cut into 1-inch pieces

• 2 large avocados peeled, pitted and cut into 1-inch pieces

• 1/4 cup olive oil

• 3 tablespoons lime juice

• Salt and pepper to taste
  
  INSTRUCTIONS:

• Place the tomatoes and avocados in a large bowl.

• In a small bowl, whisk together the olive oil and lime juice, salt, and pepper.

• Pour the dressing over the tomato mixture and gently toss to coat. 

• Make sure Grill or oven is hot, sear steaks 1-2 minutes o each side to seal juices. Then lower temperature to cook 8-10 more minutes. 

Want to Meet One-on-One for Online Personal Training or Nutrition Consulting?

TRANSFORM your body and nutrition habits starting today with one-on-one Online Personal Training or Nutrition Consulting. Any one of our Personal Trainers, Nutrition Consultants, or Registered Dietitian would love to have a Zoom appointment with you. 
Email us to set up your appointment. In the meantime, here are some FREE nutrition meal plans and options to help you:

We love hearing from you! Please continue to give us feedback on times and sessions that work best for you.
We want to be accommodating to the needs and wants of your body, mind, and spirit! 

If you need our TransFit staff to be praying for YOU too, please email us your prayer requests.  We are a family and want you to feel loved and supported.

We look forward to "seeing" you virtually from HOME during the last two weeks of April!

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a virtual one-on-one for workout or prayer.

Blessings,

Caroline and Team TransFit

🌸April's Client Spotlight is a Springing Transformation☀️

Sweet friend,

#MindRightMonday, we are ready for you! This week, let's set a goal to focus on being more intentional with our bodies, minds, and spirits. We hope that friends, family, and our TransFit community encouraged you over the Easter weekend. In an effort to continue encouraging you, it is with pure joy that we introduce to you the transformation story of one of our devoted clients, Elizabeth Norris!

Elizabeth is an amazing friend, wife, accountant, and overall incredible woman. She radiates light and love that you instantly feel when she smiles so brightly or gives you the best, heartfelt hug! Elizabeth is genuine, kind, and one of the hardest working women we know! She has been consistent in the studio achieving results in body and spirit and now virtually she is committed to her whole body health and wellness. 

You will love her spotlight as she speaks about her word for 2020. Our 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! 

“My word for 2020 is consistency. When I chose that word at the beginning of January, I had no idea just how important this word would be for my life, let alone all our lives! Living in unprecedented times, I am grateful that Caroline has provided a virtual version of TransFit! By offering several sessions a day, she is committed to giving consistency to her clients, friends and the TransFit community!"

"I am grateful for TransFit and, more importantly, Caroline for continuing to provide a venue for exercise, encouragement, and transformation during this time when we are homebound.”

Elizabeth has been a consistent and strong rock to so many. We are so proud of all the progress you have made. Thank you for giving your all and for inspiring women by giving your best one hour and one day at a time.

What a gift her smile & hardworking spirit are to our community! Give her a virtual high five when next time you see her in sessions and encourage someone below that they can begin their transformation journey today! 

Transformation is a marathon, won by a million baby steps! We are #strongertogether and when we show up, TOGETHER, we can transform whatever we put our minds to! Just like Elizabeth, you CAN reach your goals! Let’s stay consistent & #strongtogether! 

Superfood Brussels Sprout Slaw with Pecans and Apples

Ingredients:

• 1 pound brussels sprouts

• 5 tablespoons extra-virgin olive oil

• 1 tablespoon lemon zest

• 1/4 cup fresh lemon juice

• ¼ cup rice or tarragon Vinegar

• 1/2 teaspoon crushed red pepper

• 1 diced Granny Smith apple

• 2 ounces shredded parmesan cheese

• 1/3 cup toasted and chopped pecans

• 1 teaspoon kosher salt & pepper

Directions: 

Thinly chop 1 lb. of brussels sprouts using a food processor (or pulse the blender) until brussels are chopped finely. They should be finely chopped like coleslaw. Transfer chopped brussels sprouts to a large bowl. Add 5 Tbsp. extra-virgin olive oil, 1 Tbsp. lemon zest, 1/4 cup fresh lemon juice, ¼ cup Vinegar, and 1/2 tsp. crushed red pepper; toss to coat. Add 1 diced apple, parmesan cheese, 1/3 cup toasted and chopped pecans, salt and pepper; toss to coat. Let stand 5 minutes to allow the brussels sprouts to wilt slightly. Enjoy! 

NEW Recorded Virtual Sessions

We are starting to record our Zoom workouts! You will soon be able to access the workouts whenever and wherever! We are so excited to be able to accommodate your needs and give you an opportunity to transform your body, mind, and spirit on YOUR time. For now, if you would like a recording, email us here!

The Strength, HIIT, and Yoga Sessions will be available on our website soon!

Scheduled Virtual Sessions

We will continue to have our Virtual Sessions throughout the entire month of April and possibly into May.  We want to accommodate your needs- please let us know if you have time that you would like us to add in a new virtual session.

REMINDER: Book your regular session on our TransFit App or MindBody. Please sign up at least 30 minutes in advance. You will receive an email 25 minutes before your session with a link to login to ZOOM, a FREE app. The link will change daily as ZOOM has new security measures.

For strength sessions, you will need weights, a water bottle, a sweat towel, a chair, or a bench. For cardio sessions, you will need light weights or no weights. Get ready to sparkle and join the transformation challenge! 

VIRTUAL ALL-ACCESS $95 (30 days)
SINGLE VIRTUAL SESSION- $10 

Daily Sessions:
TransFormer Strength Workouts (MWF):
7:30am & 10:30am 

HIIT Cardio (T/TH):
7:30am & 10:30am

TransFit Yoga:
12:00pm Wednesday & 9:15 Friday (NEW) 

Our Favorite Playlists

We want you to be able to sing and dance along with us during your workouts! Play these while you are on a walk outside or blast them during our Zoom workouts together.

Stay Connected Contact a TransFit Staff Member

Lisa Patton: She is available to virtually train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Katie Woodall: Our amazing personal trainer and Nutrition Consultant, Katie, is so excited to meet everyone and help them with their personal fitness goals. Email her HERE to schedule a virtual session!

Kaeti Shurling: Kaeti is our Registered Dietician at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

Ladies, we hope you feel encouraged and inspired by Elizabeth's story! What a testament to diving into HIS GRACE this month! Let us know how we can help you to live transformed.

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a virtual one-on-one for workout or prayer.

Blessings, 

Team TransFit

✝️Free Yoga and New Easter Recipes For A Joy Filled Weekend!

Sweet friend,

We want to wish you all a Happy Easter weekend! Our hope for you this Easter is to enjoy your family, the beautiful weather, and celebrate Christ’s resurrection!

As we've been celebrating "Holy Week" and following the April reading plan from the Gospel of Luke, we remember that today on Good Friday, the day Jesus was crucified, God was at work. A couple of days later, the darkness of this day would soon be overshadowed by joy with the discovery of Jesus' resurrection. Luke 24: 6-7 

He is not here; He has risen! “The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.” As we celebrate Easter this Sunday, may we know by faith the forgiveness of our sins, a life of purpose meant to bring glory to God, and everlasting joy that does not end with death, because He is risen!

We can have hope in these hard circumstances because we know that our God is good and faithful. 

Happy Easter to all of YOU, our amazing friends and clients! Please keep following along with us in our April Bible reading plan by downloading the free ebook below!

FREE Good Friday Yoga Session

 Join us for a refreshing yoga flow that will lift your spirits for the rest of the Easter weekend. 

HOW TO: Book your regular session on our TransFit App or MindBody. Please sign up at least 30 minutes in advance. You will receive an email 30 minutes before your session with a link to login to ZOOM, a FREE app.

Our Favorite Playlists

We want you to be able to sing and dance along with us during your workouts! Play these while you are on a walk outside or blast them during our Zoom workouts together.

Easter Eating

Honor the amazing body that God has given you and fuel yourself with nutritious treats this Easter! We challenge you to step away from the candy and overconsumption, and instead focus on the real reason for the holiday—Jesus' resurrection and the blessings He has given you! Below are some delicious healthy Easter recipes you can enjoy without feeling sluggish later! You can find way more recipes like these on our website HERE.Try these recipes for your Easter celebration and share them with us on social media! Follow us on Instagram HERE and Facebook HERE!

Spring Breakfast Casserole

Ingredients:

• 1 lb lean ground turkey

• 1 cup of grits

• 2 cups light cheddar cheese

• 5 eggs

• 1/2 cup skim milk

• Salt & pepper to taste

Instructions:

• Brown turkey sausage in a skillet, then crumble in the bottom of a casserole dish.

• Cook grits and add cheese (stir to smooth, let cool).

• Beat eggs, milk, salt, and pepper together. Add to grits mixture.

• Pour over sausage in casserole dish.

• Bake at 350 for 1 hour. (You can refrigerate the night before or even freeze and put in the refrigerator the night before)

Easter Salad with Lemon Spring Dressing

Dressing Ingredients:

• 1/4 cup fresh squeezed lemon juice

• 2 Tbsps unsweetened almond milk

• 2 Tbsps apple cider vinegar

• 4 Tbsps extra virgin olive oil

• 1 tsp organic prepared dijon mustard

• 1 Tbsp poppy seeds

• Pinch sea salt

Instructions:

• Whisk all ingredients.

• Serve immediately or refrigerate up to 2 days, whisk again immediately before serving.

Salad Ingredients:

• 8 oz organic baby spinach

• 1 diced apple

• 1/2 cup fresh blueberries

• 1/2 cup sliced strawberries

• 3 Tbsps sliced raw almonds

• OPTIONAL: 1/2 lb fresh, small asparagus. Chop to use just the tips.

• 4 oz chopped goat cheese

Instructions:

• Combine all ingredients in a large bowl and serve with Lemon Spring Dressing. Enjoy!

Garlic Roasted Carrots

Ingredients:

• 24 baby carrots, tops trimmed to 2 inches

• 2 tablespoons olive oil

• 2 tablespoons balsamic vinegar

• 4 cloves garlic, minced

• 1 teaspoon dried thyme

• Kosher salt and freshly ground black pepper, to taste

• 2 tablespoons chopped parsley leaves

Instructions:

• Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

• Place carrots in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

• Place into oven and bake for 35-40 minutes, or until tender.

• Serve immediately, garnished with parsley, if desired.

No-Bake Chocolate Nut Butter Cookies

Ingredients:

• 1/2 cup natural peanut butter or almond butter

• 1/4 cup honey

• 1/2 tsp sea salt

• 1/4 cup coconut oil

• 1 tsp vanilla

• 2 tbsp cocoa powder 

• 1 cup quick cooking oats

• 1/4 cup shredded coconut

Instructions:

• Line a baking sheet with wax paper and set aside.

• Combine peanut butter, honey, salt, and coconut oil in a saucepan and heat until combined. 

• Add quick cooking oats and mix well.

• Add coconut and stir until completely combined.

• Drop 1 tbsp portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you've used all your cookie mixture. 

• Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.

• Serve cool or at room temperature. Store in airtight container in the refrigerator!

Thank you to our sweet Hannah Cooper for this amazing photo!

No better opportunity than NOW to motivate your kids to get up off the couch and get moving! This "Couch to 5K" plan is perfect for all ages. You can even do this as a family. It's fun for everyone!

Happy Easter from our TransFit family to yours!

Check out our website for blogs, inspiration, recipes, workouts, and so much more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Important April News for Our TransFit Family🛎

Good afternoon sweet friend,

Loosing track of the days? Today is April 3rd, 2020. Each day has a new challenge, but we can say for certain, our God is a good God, and yes, March 2020 is over! The old is gone and the new has come! It’s time to REVIVE your body and spirit in April! 

Are you feeling stuck in your house? Are you feeling stuck in your health and fitness routine? That is right, beautiful friend, today is new month— time for you to restart and renew! Today is the day! Read all of the TransFit news below to learn about how YOU can revive your body and spirit this April!

Don’t forget to turn in your March calendar this week! We want to see how you stayed ABSolutely committed last month! Email us a picture to transfitathens@gmail.com. When you complete a monthly challenge and turn your calendar in, we will reward your hard work with an awesome prize!

Be sure to check the Virtual schedule this week, as there are a couple of session changes and additions. You can find great workouts to do while on vacation on our website HERE and on our app HERE!

April Bible Reading Plan

“I talk about God "whispers" and God "winks" often and I know He leads us through these little nudges. I know for certain that nothing happens by accident, but some days I want Him to speak audibly to me! I want and need clear direction. But then, I realize He is asking me to trust Him fully, to be patient and wait for His timing and not my own.

A wise friend recently told me, “Caroline, if you want to hear God speak to you, read the word of God out loud!” I don’t know why this one sentence hit me so hard. The Bible is the written word of God and truth transforms! We have to read it, say it, and live it. I have never known that to be more true than NOW.

The more I read God’s word, the more I feel its power and I began to understand God’s love for me. Today, with all the dismal headlines in the news, I find hope and peace on the pages of His word and I find the joy that sustains me in my weak moments regardless of my circumstances.

Each time I make the choice to open the Bible it surprises me and speaks to me! God’s Word is alive and active because the Holy Spirit brings it to life! The Bible is a living book with a timeless message. The more we read it, the more God’s words fill us up, equipping us to pour into others. We find wisdom and guidance for how to deal with our busy lives, peace for our troubled hearts, and hope for the hardest moments. 

I want to challenge you, friend, to open God’s word daily in April and dive in with me. The Gospel of Luke is one we can read over and over again and find the wisdom and comfort we need. Join me and our TransFit community this month as we push ourselves out of our comfort zones and immerse ourselves in truth. See how you are transformed by this experience!”

-Caroline Ward

As Easter approaches, we encourage you to join our TransFit community in our April Bible Reading Plan! We will read through the book of Luke in one month and we will transform our minds with the word. Download our FREE April Reading Plan ebook by clicking the button below OR get it from our website HERE!

Immune Booster Super Smoothie

Ingredients:

• ½ cup crushed ice 

• 1 cup almond or coconut milk 

• 1/2 small frozen ripe banana

• 1 serving vanilla protein powder or 1 cup plain yogurt 

• ¼ of an avocado

• 2 cups spinach 

• 1 tsp ginger (ginger root or powder)

• 1 teaspoon of cinnamon

Instructions:
 

Blend until smooth.

 Easy Scrambled Egg Muffins

Ingredients:

• 9 eggs

• 1/2 cup chopped fresh spinach

• 1/3 cup 2% milk

• 1/3 cup whole wheat flour

• 1/4 cup 2% grated cheddar cheese

• 1 Tbsp chopped fresh basil

• 1 small tomato, chopped

• 1/2 tsp sea salt

• 1/2 tsp cracked black pepper

• Diced ham (optional)

Instructions:
 

(I make half of the muffin cups just ham & cheese and I make the rest full of veggies)

Preheat oven to 350. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together. Add spoonfuls of the mixture to a nonstick muffin tin or a tin sprayed with nonstick coating. I used a 1/4 C measuring cup to transfer the mixture. Pop them in the oven and bake for 25 to 30 minutes, or until done. They freeze well too!

Fit for a Miracle 5K

We appreciate all our current sponsors and we will be postponing our Fit for a Miracle 5k this year. Thank you for your patience and please be on the lookout for the fall date to come! 

All of the proceeds from this event will still be donated toward Extra Special People. If you or your business would like to help sponsor this event or donate to ESP TODAY please email us HERE!

TransFit Running Questions

Hopefully, you've been walking or jogging more now that you're at home. If you have questions about running or want to set running goals for a future 5k, 13.1, or Marathon, please email Lisa Patton here HERE if you have any questions!

More Virtual Sessions

We will continue to have our Virtual Sessions all the entire month of April.
7:30 & 10:30 daily for Strength and Cardio workouts
Wednesday at 12pm Yoga

 Invite your family and friends to jump on online with us for transformation! You can sign up for any of these sessions on our FREE app HERE!

Stay Connected Contact a TransFit Staff Member

Lisa Patton: She is available to virtually train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon? Lisa can create a plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Katie Woodall: Our amazing personal trainer and Nutrition Consultant, Katie, is so excited to meet everyone and help them with their personal fitness goals. Email her HERE to schedule a virtual session!

Kaeti Shurling: Kaeti is our Registered Dietician at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of April. We are excited to serve you! Message Caroline HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

Prayer Requests

TransFit family, please be in prayer for our beloved TransFit sister, Angela Miller, as she and her family mourn the loss of her husband, Greg Miller who passed away Wednesday.

Our community will be doing a prayer "drive-by prayer" in her husband's honor this Saturday from 4:00-5:00pm. 
If you would like to be apart of this, please send us an email and we will send you her address. (We do not want to put her address on here for security reasons).

Please pray over the Miller Family. Angela is a dear friend to so many in our TransFit family.

If you need our TransFit staff to be praying for YOU too, please email us your prayer requests.  We are a family and want you to feel loved and supported.

We look forward to "seeing" you virtually from HOME in April!

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a virtual one-on-one for workout or prayer.

Blessings, 

Caroline and Team TransFit

🤩Virtual Transformations Start Monday💥

Hey friend,

We love each of you dearly and we cannot go another day without seeing your smiling faces. SO, we decided it is finally time to start working out together again! Starting Monday (3/30), we are offering Virtual Workouts via Zoom at 7:30am and 10:30am. Join us from wherever you are to get moving, break a sweat, and transform the body, mind, and spirit. 
Our goal to keep you encouraged and motivated throughout each day so you are held accountable to reach your whole body health goals.

Using your current package (or with the purchase of a Virtual Workout (discounted) package), you can sign up on MindBody or our TransFit app.
If your package expired in the last two weeks and it needs to be extended, please email us.  
TransFit is a ministry and we want to serve you in any way, so if you need further assistance, please email Caroline directly.

We will be helping you transform via Zoom! The link for each Virtual Workout will be sent to your email 15 minutes prior to your session time. You can click on the link directly from a computer OR you can download the Zoom app on your phone. You can choose to only see the instructor or you can see and interact with the group. The choice is yours, but either way, you will still get a great TransFit workout from home!  

**In order to receive the Zoom link for your Virtual Workout, please sign up at least 30 minutes in advance**

Join us MONDAY 7:30am or 10:30am for a TransFormer Virtual Workout. This week, the workouts will be 40 minutes in length!

New Workouts on YouTube:

Resources for the Whole Family: 

Want to Meet One-on-One for Online Personal Training or Nutrition Consulting?

TRANSFORM your body and nutrition habits starting today with one-on-one Online Personal Training or Nutrition Consulting. Any one of our Personal Trainers, Nutrition Consultants, or Registered Dietitian would love to have a Zoom appointment with you. 
Email us to set up your appointment. In the meantime, here are some FREE nutrition meal plans and options to help you:

COVID-19 CHALLENGE 

Everyone loves a challenge, especially when are forced to stay at home! This chart will challenge you to stay active, drink plenty of water, eat nutritious food, be grateful, and find joy in the midst of a world pandemic. Print it out, place it on the refrigerator, and get the whole family involved!

We love hearing from you! Please continue to give us feedback on times and sessions that work best for you.
We want to be accommodating to the needs and wants of your body, mind, and spirit! 

We are so excited to see you for our new Virtual Workouts! 

Let’s #livetransformed and stay strong together! Post your #transfitfoodchallenge or #transfitfamilyyogachallenge pictures! Subscribe to our YouTube channel and stay up to date on Instagram.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Blessings, 

Caroline and Team TransFit

💙Our Favorite Things for Our Favorite Clients🤗

Hey sweet friend,
In the midst of a worldwide pandemic, we, Team TransFit, want to do everything we can to stay connected with each of you because we believe we are #strongertogether. It is our goal to keep you encouraged and motivated throughout each day, but most of all, we want to remind you that the Lord is good and faithful.

As we are getting used to the new normal, for today, please feel free to give us an idea of what you are looking for from us! We want to be accommodating to the needs and wants of your body, mind, and spirit! 

Join us on Facebook LIVE and InstagramTV TODAY at 3:00pm for a fun family workout with our family, the Wards, and JennySue Makeup and family!

Peak Nutrition in the Midst of the Coronavirus
(from RD, Kaeti Shurling):
We could all use a little nutrition advice as it relates to our immunity! 

Make sure your eating enough of the right nutrients by focusing on these key components:

Protein: 
-Lean chicken 
-Wild-caught fish (i.e. salmon, cod)
-Eggs 
-Plant-based (i.e. beans/legumes)

Vitamin A (beta-carotene):
-Keeps our GI and respiratory system healthy
-Orange and red fruits and vegetables
-Egg yolk

Vitamin C:
-Helps form antibodies
-Citrus, Tomatoes, and Strawberries

Vitamin D:
-Deficiency-->increased susceptibility to infection

Probiotics:
-Supplements (i.e. 3-100 billion CFU)  
-Yogurt (i.e. cows milk or coconut milk)

Southwestern Salad

Ingredients

• 1/2 ripe avocado

• 1/2 cup packed fresh cilantro

• 1/2 cup nonfat plain yogurt

• 2 scallions, chopped (optional)

• 1 clove garlic, quartered

• 1 tablespoon lime juice

• 1 tablespoon extra virgin olive oil

• 1/2 teaspoon salt

• 3 cups mixed greens

• 1/2 cup black beans, canned (rinsed) or cooked

• 1/2 cup corn kernels, fresh or frozen 

• 1/2 cup grape tomatoes

• 1/4 cup edamame

 

Instructions:

Place avocado, cilantro, yogurt, scallions, garlic, lime juice, oil, and salt in a blender; blend until smooth.

Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn, edamame, and tomatoes. Sprinkle with a touch of Mexican cheese! 

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)

Instructions:

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. 

Blackened Salmon Tacos

Ingredients:

For the blackened salmon:

• 1 tablespoon paprika

• 1 teaspoon cayenne

• 1 teaspoon dried thyme

• 2 teaspoons cumin

• ½ teaspoon garlic powder

• ¼ teaspoon black pepper

• 1 teaspoon kosher salt

• 4 (6 oz.) pieces salmon

• 2 tablespoons olive oil                               

For the tacos:

• 8 corn or flour tortillas or Bibb Lettuce for wraps

• 2 cups green lettuce, chopped fine

• 1 can organic black beans (rinsed)

• 2 cups of cauliflower rice or white rice for kids

• 1 cup diced tomato

• 1/4 cup diced red onion (optional)

• 2 tablespoon minced cilantro

• ¼ cup greek yogurt as a sub for sour cream

• 1 lime, cut into small wedges

• 1 avocado

Instructions

To make salmon: In a small bowl combine the spices. Put the mixture on a plate and coat the portions of salmon. Heat a large heavy-bottomed pan or cast-iron skillet over medium heat, and add the oil. Add the salmon flesh side down. Cook for 2 to 3 minutes per side or until the skin is crispy. Once the salmon has slightly cooled, peel the skin away with a fork and cut salmon into large chunks.  You can also broil the salmon on 500 for 8-11 minutes on the foil.

Fill each tortilla or lettuce wrap with lettuce, tomato, onion, black beans, rice of choice, and about ½ of each salmon fillet, a sprinkle of cilantro, a drizzle of fresh lime and a drizzle of Greek yogurt or salsa.

Resources for the Whole Family: 

Want to Meet 1-1 FaceTime for Online Personal Training or 1-1 Online Nutrition Consulting?

TRANSFORM your body and nutrition habits starting today with 1-1 Online Personal Training or Nutrition Consulting. Anyone of our Personal Trainers, Nutrition Consultants, or Registered Dietitian would love to have a ZOOM appointment with you. 
Email us to set up your appointment.

Here are some FREE nutrition helpful meal plans and options to help you:

COVID-19 CHALLENGE 

Everyone loves a challenge, especially when are forced to stay at home! This chart will challenge you to stay active, drink plenty of water, eat nutritious food, be grateful, and find joy in the midst of a world pandemic. Print it out, place it on the refrigerator, and get the whole family involved!

Let’s #livetransformed and stay strong together! Post your #transfitfoodchallenge or #transfitfamilyyogachallenge pictures! Subscribe to our YouTube channel and stay up to date on Instagram.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one Personal Training or Nutrition Session.

Blessings, 

Caroline and Team TransFit

☀️Everyday Inspiration for the Body, Mind, and Spirit🙏🏼

Hey beautiful friend,

We wanted to send you some encouragement today. Here is what we know is true: we can cling to faith in the face of fear and worry. Fear wants to paralyze us. Fear wants us to settle for less than God’s best. Worry can cause us to lose our trust in God, and even when do stay strong, fear, worry, and anxiety can rob us of our peace and joy. Fix your focus on Jesus right now.

I started TransFit 10 years ago as a ministry for women, like myself, who needed to find a relationship with others and with Christ and to move their bodies to awaken their minds. I believe that more than ever today we need to encourage one another to stay strong in Christ and to move our bodies in gratitude—praising our mighty God for the blessings we have today. He is up to something, my friends, and His glory will be revealed.

Our TransFit Team wants to be a resource for you, a listening ear, a positive outlet for you and your family to come to move, worship, find hope and encouragement.

Below are some of my favorite scriptures that have helped me renew my mind to overcome fear by increasing faith. I pray they give you comfort and hope.

Deuteronomy 31:8 “He will never leave you nor forsake you. Do not be afraid; do not be discouraged.”
When you’re fearing a situation or emotional challenge, really envision God saying this, just to you. He’s on your side. No matter who leaves after promising forever, He tells us, “I am here. You will be okay. I’m all you need, and you’re not alone.”

Romans 8:28 “And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”
So much fear is based on the wrong assumption that when we are too far gone for God’s help, to seek salvation. He’s so good. Fight fear by believing God will turn your situation around for good, simply because He has a purpose for your life and no amount of mistakes can stop His love.

Isaiah 43:1 “Don’t fear, for I have redeemed you; I have called you by name; you are Mine.”
God specially calls us not to fear or worry. The phrase “fear not” is used at least 75 times in the Bible, most likely because He knows the enemy uses fear to decrease our hope and limit our joy. By focusing on Christ, and how He considers us His prized, redeemed ones, our focus naturally shifts from fear to faith. But whatever you’re fearing-the current health crisis, family problem, financial struggle-focus on the power of a God who calls you by name!

1 John 4:18 “Perfect Love Casts Out All Fear”

Stop, right now. Press pause and meditate on this scripture. How God’s love has made us less fearful through life, gives us hope. God is love. Perfect love. And the closer we come to Him, the less power fear has over us, because we feel God’s continual presence-His strength, His comfort, and His grace. The key is abiding in that love, on a minute-by-minute basis. It has to be more than a Biblical truth in our lives. We need to experience it continually-we need to live it.

Psalm 18:2 “The LORD is my rock, my fortress, and my deliverer.”
Choosing a favorite Psalm is like deciding my favorite exercise, but this one sings the story of my life. Speak these words over the cause of your fear. God is our refuge and hiding place. For David, this meant sitting in a cave praying trained warriors bypassed his route. For us, it’s more like sitting in our cars in carpool with worship music playing, refusing fear, and praising instead. Believe this-it absolutely works! We weren’t saved only to walk through life with fear and anxiety. God can be our rock if we let Him. Trust Him to deliver you from every fear today. Amen!

Let’s keep our bodies and minds healthy and strong so we can be at our best for our loved ones. Our motivation for being “healthy” should go deeper! God gave us our bodies to use as His hands and feet to spread His word and to live fully. We were made to glorify Him!

4:30 GROUP WORKOUT TODAY

Join Caroline and Laura TODAY at 4:30pm for a 20-minute group workout. We will be going LIVE on InstagramTV, FACEBOOK LIVE so hop on and get inspired and sweaty with us. It is going to be a blast!

One Body, One Purpose: Glorify Him

A common misperception among many people today is that the Lord is only interested in our souls and spirits. But in reality, He considers every aspect of our life important because He created each aspect. Our physical bodies are the means by which we connect with the world and other people. He intentionally designed our bodies with strong bones, coordinated muscles, bright eyes, a complex brain, and specific fingerprints for each of us to use to bring honor to Him. He’s the one who gives us each breath and keeps our hearts pumping day after day. Without God, we would be nothing. Let’s keep moving and motivated!

Here are some FREE WORKOUTS for you:

Can we tell you the truth? God has an amazing calling for you too, beautiful friend. May these words encourage and motivate you to care for your body in a manner that glorifies Him.

Rest in His Presence

Finding time in your day to rest in the Lord’s presence allows your body, mind, and spirit to refocus on the true reason you want to be healthy. These “Legs Up the Wall” poses give your body a refreshing stretch while focusing your mind on the Lord with each slow, deep breathe. Renew your body, mind, and spirit with these 8 poses to begin or end your day focused on the Lord. Download the yoga poses below and add them into your daily routine to find rest in the Lord.

Want to meet 1-1 FaceTime for Online Personal Training or 1-1 Online Nutrition Consulting?

TRANSFORM your Nutrition starting today with 1-1 Online Personal or Nutrition Consulting. Email us with any questions.

Here are some FREE nutrition helpful meal plans and options to help you:

COVID-19 Challenge

Everyone loves a challenge, especially when are forced to stay at home! This chart will challenge you to stay active, drink plenty of water, eat nutritious food, be grateful, and find joy in the midst of a world pandemic. Print it out, slap it on the refrigerator, and get the whole family involved!

Let’s #livetransformed and stay strong together! We want to see your pictures!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one Personal Training or Nutrition Session.

Blessings, 

Caroline and Team TransFit

TransFit Closed This Week In Response to COVID-19

Dear TransFit Family,

We are currently in the midst of a historical event! As we have seen, the Coronavirus (COVID-19), has now been formally described as a "pandemic" by the World Health Organization. 

At TransFit, your whole-body health and wellness is our top priority.  After reviewing all of the current CDC guidelines, we have made the difficult decision to close TransFit this week 3/16/20- 3/22/20.

 We will adjust all-access passes and extend all monthly sessions so that we can continue your transformation.

We will have workout videos and meal plans on the website for you. We will update you during the week as to when TransFit will reopen, but please reach out to Caroline or our trainers with any questions or concerns.

We are here to serve you and will be praying for you and your family during this time. Thank you for your understanding. 

Do Not Be Discouraged, Have Hope and Trust in God!

If you feel like you are struggling today, we’ve got ways to help you feel alive:

1. Get physical! Numerous studies have shown that exercise boosts mood – so much so that some doctors are advised to prescribe exercise for mild depression instead of medicines. 

2. Dance! It’s as easy as turning on Taylor Swift and breaking it down in the privacy of your bedroom. Or turn up the music in your car and pretend like you have tinted windows! Dancing cures the blues in many ways!

3. Yoga or Pilates! Yoga and Pilates are surprisingly rejuvenating! They challenge the body while also communicating with the muscles that they can relax. There is an amazing sense of relaxation that is experienced during the stretching portion, a portion of the class dedicated to silence, reflection, and time to rest your mind and body. You will be surprised how great you feel after.4. Get outside! If you have the chance and the ability to spend time outside in the fresh air, nothing beats the wind in your face! Go hiking; take your run off the treadmill and onto the trails and sidewalks. Stop ignoring your sweet puppy whining at the door and take her or him on a walk! Play tag or hide-and-seek with your kids outside. There are endless ways to get fresh air. Pick one of them, and experience your spirit brighten.

At-Home Workout Resources 
Please use our YouTube and Instagram TV channels for all of your exercise needs! There are plenty of options to choose from, so make sure you check them out. We want to make sure you are getting in a great workout as much as you can! 

Yoga Flow

Since Yoga is one of the five ways we think you can beat the January blues, here is a quick 6-minute series that will transform your body, mind, and spirit.

Put your phone in another room and on do not disturb, roll out a mat or towel in the warmth of the sun through a window, and quiet your mind as you flow through this series.

Click the link below to experience the greatness!

Get the whole family fired up with this rockin' AB workout! 

There is nothing better than a sweaty HIIT workout that will get the endorphins pumping and leave you feeling energized! 

Who doesn't love a full-body workout? Grab some weights, canned items, a jug of milk, books, or a packet of rice and beans and challenge your body and mind with this Transformer circuit! 

photo by www.whiteonricecouple.com

Kale Chips Recipe

Ingredients:

• 1 bunch of Kale

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

Instructions:

1. Preheat an oven to 375 degrees F. Line a non-insulated cookie sheet with parchment paper or foil.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite-size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. (You can massage kale with the olive to coat more evenly).

3. Bake until the edges brown but are not burnt, check after 10 minutes (shake pan if needed) may need to cook more 5 minutes. ENJOY!

4-Week Spring Meal Plan

Now that we seem to have plenty of time on our hands, why not use this as an opportunity to get your nutrition right!? 
Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

Saturday Group Runs at 6:30am

Who says you can't get outside and go for a run!? We will still be having our group run/walk THIS Saturday. Meet outside the studio for a quick, dynamic warmup! We would love to see you, even if we are 6-feet apart😆! 

Check out our website for more blogs, inspiration, recipes, workouts, and more!
Please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions.

Blessings,

Team TransFit

💥How to Maximize Your Health in March⚡️

Sweet friends,

Happy March! Who doesn’t love a new month AND the start of Spring!?

This month we are challenging you to press PLAY on your health and fitness—maximizing your body, mind, and spirit. Everyone is busy, life is always moving at a fast pace, and even though it may feel like things will slow down, every season is physically and mentally demanding. We believe if you stop pressing pause and making excuses, you will be able to see progress, experience change, and live a healthier lifestyle altogether! Yes, I know this might seem like a daunting task, but give it a try and experience the transformation.

5 Ways to Maximize Your Weight-loss in March

1. Exercise

Take time out of your day to move the body. This could mean going for a walk, taking a strength-training class, doing yoga, or going for a run. Exercising relieves stress and allows your mind to re-focus so that you can attack the day with new energy and a positive spirit. When we get our heart rate up and start to sweat, our endorphins are released which boosts our mood. 30-minutes is all you need to reap the benefits of exercise.

2. Nutrition

Nutrition is a key factor in your daily energy levels and mental health. When we fill our bodies with nutrient-dense foods, such as lean meats, fish, veggies, fruits, whole grains, and healthy fats (nuts, seeds, avocados, etc.), our bodies have the proper fuel to help us attack each day at full strength. Proper nutrition can also help you reach your goals faster and transform your body composition. It has been reported that nutrition leading factor in physical change. Not only does it sharpen your mind, but it makes you feel good!

3. Rest and Recovery

While exercising should be a priority in our daily routine, we also have to give our body a chance to rest and recover properly. This may come in the form of active recovery such as going for a long, slow walk or taking a yoga class. Another way for your body to fully recover is to get a healthy 7-9 hours of sleep each night. This allows your body to reset and be renewed.

4. Quality Time and Community

According to research, quality time is the most common “love language” for both men and women. When we spend time with people whom we care about, we are able to connect with them and deepen our relationships. This is a great way to relieve stress and feel filled. Surrounding ourselves with a tight community propels us towards our goals as we encourage and uplift each other.

 5. Praise

Just like in your journey to a whole-body transformation, it takes time for our bodies and minds to adjust. Changes don't happen overnight. Extend grace, compassion, love, and patience to yourself and others. We all need affirmation and encouragement in our lives. Tell someone, “Great job!” or “I am so proud of you!”. Show them how much you care for them and affirm their efforts every single day!

NEW Bible Study

After an incredible 6-week Bible Study where we read through Rhythms of Renewal by Rebekah Lyons, we were inspired to continue diving into the Word and invest in our relationship with the Heavenly Father. We are so excited to start a study focused on 1&2 Kings, called Trustworthy, by Lysa Terkeurst. Join us in “exploring the deeply applicable Scriptures that will teach us how to truly trust God.”

In this study you will learn to:

Identify and challenge doubts in the one true God.

Loosen your grip of trying to control people and circumstances in your life

Explore how the Old Testament applies to our lives today.

Learn to trust in the goodness and faithfulness of God.

This study will start on March 5th, from 12:00-1:00pm and meet in the TransFit studio every Thursday. Sign up on the APP for this FREE community bible study.

Fit for a Miracle 5K

Our SECOND annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 3, 2020 at 4:30 pm. We will also have a Miracle Mile (1-mile fun-run) at 4:00 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund Summer Camp. If you or your business would like to help sponsor this event please email us HERE!

March Calendar

We want you to help you ABSolutely Maximize March! Download the March calendar and make it a priority to fill this out each day of the month, with the ab exercise you did daily. We suggest that you print it out and put it on your fridge, bathroom mirror, a bulletin board, or somewhere you will see it every day. Once it is complete, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! We believe YOU CAN!

At-Home Workout

This full-body blaster workout will tone and strengthen your body, mind, and spirit!

March Running Lunch n’ Learn

Our next Lunch n’ Learn is quickly approaching and we would love for you to join us on March 20 from 12:00-1:00pm in the studio! TransFit Running Director, Lisa Patton, and Physical Therapist, Mike Dylon will dive into topics such as form fundamentals, speed strategies, stride efficiency, and hip and glute strengthening. Come ready to be active and practice form drills! Whether you are a beginner or experienced runner, we can all learn and benefit!

You can register for this event on the TransFit app under “Special Events” by clicking the button below!

Stop pressing “pause” on your health and fitness and ABSolutely maximize this month by pressing “play”! We believe in you and know you can do it!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

🔥ABSolutely Exciting March News⚡️

Sweet friends,

We are so excited to help you transform during March! Spring is almost here, March will be all about maximizing your whole body health. Commit to reaching your goals and filling out that ABSolutely awesome March calendar!

With Spring Break in full swing, it may feel like exercise is not an option. But don’t worry— we have plenty of workouts you can do anywhere, with or without equipment! Check them out on our app HERE, website HERE, and YouTube channel HERE.

Even during the busiest weeks of the year, you CAN stay on top of your nutrition. Let meal prepping at the beginning of each week help you stay accountable and on track! We are kicking off March with a new salad recipe that is healthy, delicious, and nutritious. The Baked Chicken Kale Apple and Quinoa Salad will be a family favorite and is easy to prep— try it out and let us know what you think!

Baked Chicken Kale Apple and Quinoa Salad

Ingredients:

• 1 lb chicken breast

• 1/2 cup tricolor dry quinoa

• 6 cups slightly packed chopped kale (it will take about 1 1/2 bunches. Remove thick ribs before chopping, 6 oz chopped)

• 2 crisp sweet apples, cored and chopped* (I used gala apples)

• 1 cup walnuts, lightly toasted and roughly chopped

• 1/2 cup dried cranberries or rasberries

• 4 oz goat cheese, crumbled

Dressing Ingredients:

• 1/2 cup olive oil

• 1/4 cup fresh lemon juice

• 2 Tbsp honey

• 1 1/2 tsp dijon mustard

• Salt to taste

Instructions:

• Bake the chicken breasts: Place in the oven on 400 degrees for 35 minutes

• Cook quinoa and cool: Cook quinoa according to directions on package and cool completely. 

• Whisk dressing ingredients: While quinoa is cooling, whisk together olive oil, lemon juice, honey, dijon and salt in a jar or bowl. 

• Pour 3/4 dressing over kale, chill: Add kale to a salad bowl, whisk dressing once more then pour 3/4 of the dressing over kale and toss until kale is evenly coated. Cover bowl and chill 15 minutes (adding the dressing and letting it rest helps soften kale a bit).

• Toss in remaining mix-ins and dressing: Remove salad from refrigerator, add apples, quinoa, walnuts and cranberries. Pour remaining dressing over salad then toss. Add goat cheese and toss just lightly. 

• Serve or store covered in refrigerator for up to 4 hours (see notes).

This salad is filled with so many amazing ingredients to nourish your body! Olive oil and walnuts provide healthy fats; these are essential to give you energy and support cell growth. Chicken provide us with protein, which is an important building block of bones, muscles, cartilage, skin, and blood. Quinoa is a gluten-free, high protein, plant-based food that provides smart carbs, fiber, and protein. Kale is one of our favorite superfoods because it is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification, heart support, cancer prevention and a number of others. Apples help the digestive system, increase energy, and keep the doctor away🤩

4-Week Spring Meal Plan

Are you feeling energized and motivated to continue fueling your body, mind, and spirit after the TransFIVE No-Sugar Challenge?

Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

March News

We want you to help you ABSolutely Maximize March! Pick up your March calendar challenge in the studio and make it a priority to fill this out each day of the month, with the ab exercise you did daily. We suggest that you print it out and put it on your fridge, bathroom mirror, a bulletin board, or somewhere you will see it everyday. We believe YOU CAN!

ABSolutely Strong

Start off your month on the right ab (😆) and give this killer workout a try! Fire up the core and get the heart rate up in a matter of minutes. This will leave you feeling strengthened and empowered.

NEW Bible Study

After an incredible 6-week Bible Study where we read through Rhythms of Renewal by Rebekah Lyons, we were inspired to continue diving into the Word and invest in our relationship with the Heavenly Father. We are so excited to start a study focused 1&2 Kings, called Trustworthy, by Lysa Terkeurst. Join us in “exploring the deeply applicable Scriptures that will teach us how to truly trust God.”

In this study you will learn to:

• Identify and challenge doubts in the one true God.

• Loosen your grip of trying to control people and circumstances in your life

• Explore how the Old Testament applies to our lives today.

• Learn to trust in the goodness and faithfulness of God.

This study will start on March 5th, from 12:00-1:00pm and meet in the TransFit studio. Sign up on the APP for this FREE community bible study.

TransFit Girls

Every Wednesday, TransFit Girls meets at 4:30pm in the TransFit studio. Sign up on the app.

Fit for a Miracle 5K

Our SECOND annual Fit for a Miracle 5k benefitting ESP is scheduled to take place on May 3, 2020 at 4:30 pm. We will also have a Miracle Mile (1 mile fun-run) at 4:00 pm. We are SO excited about this opportunity to support ESP Miracle League, which will provide transformative experiences for individuals with disabilities to thrive through the magic of accessible play and inclusive baseball.

You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund Summer Camp. If you or your business would like to help sponsor this event please email us HERE!

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

💵February Lunch n’ Learn: Transform Your Finances🥗

Happy Monday! 

If you joined us for our TransFIVE No-Sugar Challenge and were able to make it all five days without added sugar, YOU DID IT. We hope you are feeling cleansed, renewed, and refreshed—body, mind, and spirit. Here at TransFit, we think to incorporate this challenge into your life, maybe once a month could have the potential to transform your whole body for good.

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Financial Fitness

We are so excited to invite each of you to our Financial Fitness Lunch n’ Learn this Friday, February 29th. It will begin at 12:00 PM in the TransFit studio.

Our very own client, Laurel Alberty, CFP, will be sharing ways we can financially transform. Thanks to Newk’s Eatery, lunch will be provided.

What will Laurel cover? Check out the sneak peek below:

Know What You Have -- accounts, employee benefits, wills, and powers of attorney

Set Your Goals -- budgeting, education, and retirement goals 

Executing up to date legal documents 

Design a Plan -- seek help or DIY a financial plan to take the necessary steps to achieve your goals 

Implement the Plan -- work the plan 

Review and Reset the Plan as Needed -- update the plan for financial transitions 

This is a FREE event to serve you. Please make sure to sign up on the TransFit app under SPECIAL EVENTS by Wednesday, 2/26, so we can have a delicious, healthy lunch for you!

4-Week Spring Meal Plan

Are you feeling energized and motivated to continue fueling your body, mind, and spirit after the TransFIVE No-Sugar Challenge?

Click here to purchase a one-month meal plan complete with survival tips, a grocery list, a full meal plan, and various recipes!

Need a complete reboot with your nutrition? Schedule a consultation with our Registered Dietitian, Kaeti Shurling, if you want to take your nutrition a step further. She would love to help you with your nutrition goals for the rest of 2020. Learn more about our nutrition counseling options HERE!

Transformational Lower Body Workout

Give this killer workout a try! Fire up the glutes and get the heart rate up in a matter of minutes. This will leave you feeling strengthened and empowered.

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We would LOVE to have you join us at the Lunch n’ Learn THIS Friday! Please sign up on the app! As always, thank you for continually being such an inspiring group of women in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one. 

Blessings, 

Team TransFit 

💖Amazing February Client Spotlight & 5-Day No Sugar Challenge starts Monday🍬

Sweet friends,

What better way to spread the LOVE than to celebrate an amazing young woman who has been dedicated to her health by prioritizing the transformation of her body, mind, and spirit. Over the past two years, she has committed to her nutrition plan and exercise routine, even with a busy school schedule, high-school-sports practices, and an active social life. She continues to demonstrate what it means to “live transformed. 

We are thrilled for you to meet our February client spotlight…Adeline Sinkwich!

She proves that commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying on track with her goals results in a whole-body transformation!

“Growing up I was always active,  playing soccer, and tennis among other activities. I really started consciously exercising when I was in the 9th grade. There were times when I first started high school that I struggled with stress and anxiety, so my parents encouraged me to try exercising as a way of releasing any built-up emotions. I started to run every day after school and would often go to TransFit with my mom. I didn’t realize it at the time, but whenever I exercised, I felt much better. The following year I struggled with the same anxiety, but it became even worse because of some rough patches in my social life. I found myself sad and lacking motivation. When it started to catch up to me and I could see how I wasn’t as happy, I knew I needed to make a change. That summer when I got back from being a camp counselor, I realized how much happier I was with myself and how much better my mood is when I am active and fueling my body with nutritious food.”

“Working out at TransFit became part of my normal routine and I made it a priority in my life. I started to focus on my diet and be conscious of getting plenty of vegetables and lean meat. This was very hard at first, but I was able to do it for 2 months and after just one month, I felt better about myself. Even in the midst of swim season and soccer practices, I challenge myself to go to TransFit at least twice a week before practice. I have continued to keep my eating habits and to exercise at least once a day. ”

“My mom, Lacy, and I have tried many of the recipes on the TransFit website/blog and have loved them; I have tried them for breakfast and my school lunches and they are perfect. It has been such a helpful resource, on top of the workouts, in order to fully transform my body, mind, and spirit. I am so grateful for the trainers at TransFit and their encouraging words and prayers!”

Simple Coconut Quinoa and Lentil Curry with Lime Mango

Ingredients:

• 2 tablespoons coconut oil

• 2 red bell peppers chopped

• 2-3 carrots chopped

• 2 cloves garlic minced or grated

• 1 tablespoon of fresh ginger grated

• 2-3 tablespoons thai red curry paste 

• 1 tablespoons curry powder

• 1 (14 ounce) can full-fat coconut milk

• 4 cups coconut water OR vegetable broth OR water

• 1 tablespoon fish sauce (or coconut aminos if vegan)

• 1 cup green lentils rinsed

• 1 cup mixed red and white quinoa

• 3-4 big handful baby kale

• juice + zest from 1/2 a lemon

• 1/4 cup fresh cilantro + basil chopped

• 1 mango sliced or chopped

• 1 lime zest + juice

  Directions:

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

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

Are You Up for the Challenge?

Starting Monday, February 17th, join Team TransFit for the TransFive No-Sugar Challenge in order to relieve symptoms of sugar addition—body, mind, and spirit.

The 5-day challenge is complementary and comes complete with an Ebook including survival tips, a grocery list, a full meal plan, and various recipes!

We have created an active Facebook Group that will provide you with a chance to experience a sense of community throughout the challenge. This is the perfect opportunity to transform your habits and be held accountable for your day-to-day progress.

In just FIVE days, we believe that you will experience a whole new perspective on the ways sugar impacts our body’s functions!

Spaghetti Squash Primavera

Ingredients:

• 1 small spaghetti squash (you’ll need 2 cups cooked)

• 1 tsp olive oil

• 1 tbsp minced shallots

• 1 clove garlic, crushed

• 1/4 cup red onion, diced

• 1/4 cup celery, diced

• 1/4 cup carrots, diced

• 1 cup broccoli florets

• 1/2 cup diced zucchini

• 2 cups marinara sauce

• 1/2 tbsp grated Pecorino Romano (optional)

• 3 oz fresh mozzarella (optional)

Directions:

Preheat oven to 400 degrees F. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake about 1 hour, or longer if needed on a baking sheet, cut side down. If you prefer the microwave, stab the squash with a knife all around and place it on a microwave-safe dish. Microwave 7-9 minutes or the skin gives when cut with a knife. Once cooked, use a fork to scrape the strands out into a bowl. In a medium sauté pan heat the oil over medium-low heat. Add the shallots, garlic, red onion, celery and carrots and cook for 5 minutes, stirring. Add the broccoli and zucchini and season with salt and pepper to taste.

Add the marinara sauce, increase heat to medium and simmer until the vegetables are tender, about 3 to 4 minutes. Add 2 cups of the spaghetti squash, Pecorino Romano and stir, adjust the salt and pepper to taste and cook for 1 minute. Divide the vegetables in two small casserole dishes, or you can use the shells of the spaghetti squash to make boats, then place under the broiler or in a hot oven until the cheese melts. Make whole wheat angel hair pasta for children and serve with the vegetables and marinara.

We can’t wait to embark on the 5-day No Sugar Challenge with each of you. Thank you to for continually being such an inspiring group of woman in this community! We are truly stronger together.

Check out our website for blogs, inspiration, recipes, workouts, and more!

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

❤️New Valentine's Day Recipes You Will LOVE😍

Happy #MindRightMonday, beautiful friends! 

It’s Valentine’s Week which means we have the perfect excuse to show extra love to others and be an example of Jesus’ love; be intentional about spreading love, encouragement, and blessings as much as you can. Let's also take time to love our bodies, a beautiful gift, in honor of Valentine's Day!

The verse below is what the Lord thinks about YOU. He has created you exactly as you are, for a purpose. You are so beautiful and perfectly made in His sight!

Take just a moment to reflect and dwell on this truth:

Recipes

Now we know many of you will be spending Valentine's Day with your families so we wanted to share a few of our favorite, healthy Valentine's Day recipes! We guarantee these will satisfy your sweet tooth, without compromising your nutrition goals! Remember, everything in moderation!

Walnut-Crusted Pork Tenderloin

Ingredients:

• 1 whole pork tenderloin

• 1 tbsp smoked paprika

• 1 tbsp garlic powder

• 1 tbsp onion powder

• 1 1/2 mustard powder

• 1 tsp salt

• 1/2 cup of chopped walnuts

Directions:

30 minutes before cooking, remove the (defrosted) pork tenderloin from the fridge and pat it dry with a paper towel. Preheat the over to 375F. Mix all dry ingredients together in a bowl. Evenly rub the dry spices/flavoring onto the meat, making sure it is fully covered. Place pork tenderloin on a lined baking sheet and roast for 25 minutes. Once the internal temperature reaches 145F, take it out and let it rest for 10 minutes.

Berry Lovely Salad

Ingredients:

• 1 (454g) container of mixed greens

• 1/3 cup of slivered almonds

• 1 cup of halved strawberries

• 1 cups of raspberries

• 1/3 cup of goat cheese

Dressing Ingredients:

• 4 tbsp extra virgin olive oil

• 1 tbsp balsamic vinegar

• 1/2 cup of mashed/pureed raspberries

• 1/2 tbsp of honey

• Salt and pepper to taste

Directions:

Throw greens into a large bowl. Evenly spread each ingredient over salad.

Combine dressing ingredients into a mason jar and shake for 15 seconds. Pour desired amount over salad. Toss.

Strawberries Dipped in Chocolate Love

Ingredients:

• 8oz of washed strawberries

• 3oz of 70%+ dark chocolate — look for HU Kitchen, Taza, Pure 7, or Pascha Organic bars!

• 1 tsp avocado oil

Directions:

Wash the chilled strawberries and pat dry with a paper towel. Break the chocolate bar into small chunks, place in a microwave-safe bowl and microwave in 30-second increments, stirring after each microwave session. Add the avocado oil into the chocolate. Dip each strawberry into the melted chocolate. Lift and twist around to get rid of any excess chocolate. Place chocolate-covered strawberries on a lined tray or plate. Chill the strawberries in the fridge for 4 minutes before serving.

Heart-Healthy Foods

1. Hemp Hearts are the "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Berries are a source of micronutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

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

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

5. Beets are full of healthy nutrients, like calcium, iron, potassium, and protein. Beets contain antioxidants and anti-inflammatory agents which have shown to reduce the risk of some cancers. Drinking beet juice has also shown to improve cardiorespiratory endurance and increases overall efficiency so this will help you get through your workouts! 

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

Financial Fitness

You will LOVE this month’s Lunch n’ Learn. Our very own client, Laurel Alberty, CFP, will be sharing ways we can financially transform. Thanks to Newk’s Eatery, lunch will be provided. This is a FREE event to serve you. Make sure to sign up on the TransFit app under Special Events so we can save lunch for you.

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We can’t wait to see you in the studio. If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

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

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

Blessings, 

Team TransFit

💪🏼Power Duo: Strength Training AND HIIT🔥

Sweet Friends,

February is off to a great start! Let's work to reach the goals that we have set for this month—step outside of your comfort zone. Try incorporating Strength Training and High-Intensity Interval Training (HIIT) workouts 3-5x per week to reach your maximum potential.

TransFit is so unique because it provides a combination of both strength training and HIIT workouts. These are two workouts that will allow you to transform—body, mind, and spirit.

You may be thinking, “doesn’t lifting weights make me ‘bulky’” or, “I thought I should only be doing hours of cardio to reach my goals.” Thank goodness those aren’t true. We want to clear up these misconceptions!

Below are some key details and benefits to help you understand why we as women should and need to build strength training AND HIIT into our fitness plans.

Basics of Strength Training

Suddenly, dumbbells sound like a smart idea! Strength training involves resistance bands and balls, hand weights, barbells, and even your own body weight in order to boost your metabolism and lean out your body to create a sculpted look. Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.

Basics of High-Intensity Interval Training (HIIT)

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2020, based on an annual survey by the American College of Sports Medicine. These are the best workouts for developing a healthy heart because HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 3 minutes in length—broken up by brief recovery periods. Workouts may involve jumping, lateral movements, sprints, plyometrics, and quick bodyweight segments. This workout is designed for women of all ages and ability levels at TransFit

Key Benefits of Strength Training

• Improved body composition & increase lean body mass

• Increased metabolic efficiency (burn fat!)

• Increased bone density

• Decreased psychological stress 

• Increased energy levels and mood

• Increase balance

• Increase flexibility

3 Ways HIIT Can Help You Live Transformed:

1. Lose abdominal fat: In a study of sedentary women, 20 minutes of HIIT were compared with 40 minutes of steady-state exercise, and the HIIT subjects were the only ones who lost fat— primarily excess abdominal fat!

2. Protect your heart: Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate.

3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones! It fires up the production of your body’s growth hormones that help you maintain muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.

Need to Reboot Your Nutrition?

It’s a new month which means you have another chance to reach your nutrition goals. Not only do we have great FREE recipes and a FREE MEAL PLAN for you on our website, but our Registered Dietitian, Kaeti Shurling, would love to help you with your nutrition goals for 2020. Learn more about our nutrition counseling options HERE!

College-Girl Client Spotlight: Sarah Kate Jones

Sarah Kate’s Favorite Things about TransFit: 

1. I love that when I walk into TransFit, I feel known by the trainers. They are constantly pushing and encouraging me not only through workouts but through their words and accountability to reach my goals.

2. I love that Transfit encourages a healthy lifestyle where being ‘skinny’ isn’t the primary goal. Instead, I find myself seeking a whole transformation—body, mind, and spirit! 

Goals for February: 

1. Limit my sugar intake

2. Drink more water

3. Take time to rest

We want you to help you live transformed this February! Check out our February calendar challenge. Fill this out each day of the month, with the movement you did daily, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! Let's commit to doing everything with our WHOLE heart! We believe in YOU!

We can’t wait to see you in the studio. TransFormer sessions are strength training based and offered multiple times a day. HIIT sessions are offered Tuesdays and Thursdays at 9:30am and Friday mornings at 5:30am! If you have any questions, please email us at transfitathens@gmail.com.

If you would like to do a 1-1 or semi-private session with one of our Personal Trainers please reach out. We are here to serve you and want to help you live transformed!

Blessings, 

Team TransFit

💙Thank YOU for Helping Us Celebrating 4 Years of TransFit🥳

Sweet Friend,

It was a successful birthday week!

Each of you made this week so special. And we wouldn't be able to celebrate TransFit's 4th Birthday without your dedication to supporting our mission to transform the bodies, minds, and spirits of the Athens community.
We loved seeing you sporting TransFit blue with us this week! 

Each one of YOU has filled this place with encouragement, kindness, enthusiasm, and love as we have accomplished goals and inspired one another to live transformed! Stronger together!
Check out these pictures of all those who helped us celebrate! 

The celebration doesn't stop. Let's remember to celebrate every day because each new day is a gift. Rejoice!

“My joy comes from the lord, not from the ease of my day. My identity is found in Him, not in what I do or say. My past will not define me, I have been forgiven, washed, set free. My future secure, by grace this is me.”

What would do without you!?

As a THANK YOU, we want to share two of our favorite recipes. 

Enjoy this FREE "celebration smoothie" recipe that will curb your cravings for any Valentine's Day candy that may tempt you! 

Celebrate Smoothie - Chocolate Almond Butter 

Ingredients:

• 1 cup unsweetened coconut milk

• 1 tbsp Almond Butter

• 1 serving Chocolate protein powder

• 1 tsp chia seeds

• 1 tsp cinnamon

• 1 cup frozen riced cauliflower

• 1 tbsp cacao nibs

• 6 ice cubes

Instructions:

• Blend Well!

• Add sprinkles of almond butter and cacao nibs! 

• Enjoy!

Dig into this hearty and healthy salad that will be your new favorite.

Famous Crunchy Cashew Thai Quinoa Salad

Ingredients:

• ¾ cup uncooked quinoa

• 2 cups shredded red cabbage, depending on how much crunch you like

• 1 red bell pepper, diced

• 1/4 cup diced red onion

• 1 cup shredded carrots

• ½ cup chopped cilantro

• ¼ cup diced green onions

• ½ cup cashew halves or peanuts (honey-roasted is good)

• Optional: 1 cup edamame or chickpeas

• Fresh lime, for a bit of tang

  For the dressing:

• ¼ cup all natural peanut butter

• 2 teaspoons freshly grated ginger

• 3 tablespoon gluten-free soy sauce or coconut aminos

• 1 tablespoon honey (use agave or pure maple syrup if vegan)

• 1 tablespoon rice vinegar or red wine vinegar

• 1 teaspoon sesame oil

• 1 teaspoon olive oil or more sesame oil

• Water to thin, if necessary

Instructions:

1. To cook quinoa: In a medium saucepan, bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in a large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

2. To make the dressing: Add peanut butter and honey or agave to a medium microwave-safe bowl; heat in the microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until the mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

3. Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively, you can save the dressing for later and add when you are ready to eat; however, the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.

4. Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges, if desired.

FREE MEAL PLAN

Continue celebrating in the kitchen! Enjoy this FREE meal plan to start off February strong!

Yoga Flow

Here is a quick 6-minute Yoga Flow Series that will awaken your body at any point throughout the day and transform your mind, and spirit.

Put your phone in another room and on do not disturb, roll out a mat or towel in the warmth of the sun through a window, and quiet your mind as you flow through the short series.

Click the link below to experience renewed energy!

We are so grateful for each and every one of you! You have inspired us so much over the past 4 years. thank each of you for supporting, encouraging, and praying for TransFit over the years! The Lord has provided amazing gifts for us the past four years and we look forward to what He will do in the years to come! We love living transformed with you!

Sign up for classes on our FREE app now so you can be in the studio for a strong February start.

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

🎊FOUR Years of Transformation🎊Happy Birthday TransFit!

Happy 4th Birthday, TransFit!

Can you believe we have been in the Five Points studio for FOUR years? What an incredible blessing the TransFit Athens Studio in 5 Points has been to the community!

TransFit (Transformational Fitness) began in Caroline’s basement gym in East Athens when she was called to encourage women and become a personal trainer over 10 years ago. She created this truly unique business by helping women view exercise as a form of worship!

Not only do we get the chance to celebrate all that God has done in and through the studio, but this is a chance to celebrate YOU. Each one of YOU has filled this place with encouragement, kindness, enthusiasm, and love as we have accomplished goals and inspired one another to live transformed! Stronger together!

John 10:10 reminds us that “He came to give us life, and live it to the fullest”!

Our goal is to help women live their BEST lives by becoming transformed in every area of life—body, mind and spirit. 

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

Throughout the week we are going to CELEBRATE by wearing TransFit blue!

We celebrate every client and friend who has been a part of TransFit because we are stronger together!

As our gift to you, our incredible clients, we will have samples of Smoothie King, Journey Juice, Larabar, and more fun prizes & giveaways!  

But that is not all! We will also have our “Live TransFormed” tanks and t-shirts on sale for $15 throughout the week.

Continue celebrating in the kitchen! Enjoy this FREE meal plan to finish out the last week of January strong!

We want to thank each of you for supporting, encouraging, and praying for TransFit over the years! The Lord has provided amazing gifts for us the past four years and we look forward to what He will do in the years to come! We can't wait to celebrate with you. 

Blessings, 

Team TransFit

🌟5 Ways You Can Beat the January Blues🧘🏼‍♀️

Friends,

What an inspiring start to January. You have brought energy and enthusiasm into this studio and really have been consistent! Thank you! February is right around the corner so let’s finish January 2020 stronger!

January wouldn’t be complete without the celebration of our TransFit Birthday! We are turning FOUR next week. We are thrilled to CELEBRATE all God has done in our space in 5 Points! THANK YOU!

Get ready to party! Wear your TransFit Blue all week in the studio and come in for give- aways, food, and inspiring workouts!


Do Not Be Discouraged!

If you feel like you are struggling to finish out the month strong, we’ve got FIVE ways to help you beat the January blues:

1. Get physical! Numerous studies have shown that exercise boosts mood – so much so that some doctors are advised to prescribe exercise for mild depression instead of medicines. Try making it into the studio for one extra session! We have new 6pm sessions available.

2. Buddy workouts! Exercise friends! They not only engage our natural competitive spirits, but they also give us someone to rely on to drag us to the gym or to keep us accountable for our new year’s goal. Also, it is never EVER easy to accomplish a goal all by yourself, so bringing even just one other person into the mix is a huge motivator. Remember: their first class is FREE!

3. Dance! It’s as easy as turning on Taylor Swift and breaking it down in the privacy of your bedroom. Or turn up the music in your car and pretend like you have tinted windows! Dancing cures the blues in many ways!

4. Yoga! Yoga is surprisingly rejuvenating! The movements challenge the body while also communicating with the muscles that they can relax. There is an amazing sense of relaxation that is experienced during the stretching portion, a portion of the class dedicated to silence, reflection, and time to rest your mind and body. You will be surprised how great you feel after.

5. Get outside! If you have the chance and the ability to spend time outside in the fresh air, nothing beats the wind in your face! Take a prayer walk. Go hiking; take your run off the treadmill and onto the trails and sidewalks. Stop ignoring your sweet puppy whining at the door and take her or him on a walk! Play tag or hide-and-seek with your kids outside. There are endless ways to get fresh air. Pick one of them, and experience your spirit brighten.

Yoga Flow

Yoga is one of the five ways we think you can beat the January blues, here is a quick 6-minute Yoga Flow Series that will awaken your body at any point throughout the day and transform your mind, and spirit.

Put your phone in another room and on do not disturb, roll out a mat or towel in the warmth of the sun through a window, and quiet your mind as you flow through the short series.

Click the link below to experience renewed energy!

photo by www.whiteonricecouple.com

Kale Chips Recipe

Ingredients:

• 1 bunch of Kale

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

Instructions:

1. Preheat an oven to 375 degrees F. Line a non-insulated cookie sheet with parchment paper or foil.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. (You can massage kale with the olive to coat more evenly).

3. Bake until the edges brown but are not burnt, check after 10 minutes (shake pan if needed) may need to cook more 5 minutes. ENJOY!

It’s Not Too Late to Join Bible Study

Thursdays at @ 12pm in the TransFit Studio

Caroline and Lisa will be leading us through Rhythms of Renewal by Rebekah Lyons. The 5 week study will meet in the studio from 12-1 pm on Thursdays starting January 16th. Please sign up on the app for this transforming study teaching us to find peace and purpose in our life.

“Rhythms of Renewal is a message of relief. And hope. And peace. this study is going to be a life-line for those of us whose are out of balance, stressed, and over-scheduled, those of us who aren’t take care of ourselves and our emotional, physical and spiritual health.”

Fit for a Miracle 5K Committee

Are you feeling like you are ready to be apart of something bigger? Something that will impact the lives of others?

We are challenging and encouraging you to take a leap of faith and step into a new opportunity that will give back, make an impact on the local community, and fill your heart AND your spirit.

Join the committee team for our 2nd-annual Fit for a Miracle 5K benefitting Extra Special People!

We would love for you to pray how you can help serve and join us for our first committee meeting on

Wednesday, January 29th, at 11:30am in the TransFit studio.

Saturday Group Runs at 6:30am

Who doesn’t love exploring Athens with your TransFit sisters? This is designed for you to get in a great run before the busy weekend starts. Meet outside the studio for a quick, dynamic warmup! Runners AND walkers welcome. We would love to see you!

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Join us for Bible Study on Thursday's at 12pm in the TransFit studio. It is never too later to join in. We would love you to join us!

Please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one with a Personal Trainer, Running Coach, or Dietician!

Blessings,

Team TransFit

💫It’s Time to Be Apart of Something Amazing

Sweet friends,

2020 is off to a great start! Are you feeling like you are ready to be apart of something bigger? Something that will impact the lives of others?

We are challenging and encouraging you to take a leap of faith and step into a new opportunity that will give back, make an impact on the local community, and fill your heart AND your spirit.

Join the committee team for our 2nd-annual Fit for a Miracle 5K benefitting Extra Special People!

Fit for a Miracle 5k Committee

After such an incredible event last year, where we were able to raise close to $18,000, we are absolutely thrilled to host our 2nd-annual Fit for a Miracle 5k benefitting ESP, with bigger goals this year, but we won’t be able to pull it off without YOUR help.

The race is dedicated to helping the Athens community live transformed in body, mind, and spirit. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

ESP creates ​opportunities for people with disabilities and their families to engage connect and thrive ​through summer camp, after-school and family support. The ESP Miracle League will provide transformative experiences for individuals of abilities to thrive​ through the magic of accessible play and inclusive baseball. The ESP Miracle League complex will include a rubberized baseball field, inclusive playground, and splash-pad.

Committee Roles:

Below are some roles that need to be filled within the committee in order for us to pull off the Fit for a Miracle 5K:

• Networking

• Design/Marketing

• Organizing Volunteers

• Registration

• Execution

• Fundraising/Support

• General Planning

• Sponsorship

  If any of these roles sound like something you could take on, we would love for you to pray about it and join us for our first committee meeting on Wednesday, January 29th, at 11:30am in the TransFit studio.

Thank you in advance for your contribution to this incredible event.

We are expectant for the impact of this year’s Fit for a Miracle 5k.

It is not too late to set your goals for 2020.  

A new year gives you time to start fresh with your goals. Let's not look back at the past and “what we should have done”, but rather look to the present moment and the future. Setting goals will allow you to focus on what you want to accomplish—your dreams and your passions. Setting goals and completing action steps will help you to make what seems impossible, become possible!  

Our Holiday Extravaganza winner, Julie Bayne, recommended this salad, so give it a try!

If you didn’t get a chance to check out her spotlight, click HERE. You will want to read her transformation story!

Famous Crunchy Cashew Thai Quinoa Salad

Ingredients:

• ¾ cup uncooked quinoa

• 2 cups shredded red cabbage, depending on how much crunch you like

• 1 red bell pepper, diced

• 1/4 cup diced red onion

• 1 cup shredded carrots

• ½ cup chopped cilantro

• ¼ cup diced green onions

• ½ cup cashew halves or peanuts (honey-roasted is good)

• Optional: 1 cup edamame or chickpeas

• Fresh lime, for a bit of tang

  For the dressing:

• ¼ cup all natural peanut butter

• 2 teaspoons freshly grated ginger

• 3 tablespoon gluten-free soy sauce or coconut aminos

• 1 tablespoon honey (use agave or pure maple syrup if vegan)

• 1 tablespoon rice vinegar or red wine vinegar

• 1 teaspoon sesame oil

• 1 teaspoon olive oil or more sesame oil

• Water to thin, if necessary

Instructions:

1. To cook quinoa: In a medium saucepan, bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

2. To make dressing: Add peanut butter and honey or agave to a medium microwave safe bowl; heat in microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

3. Add as much or as little dressing as you’d like to the quinoa. I always start out with a little bit of dressing and usually add more to suit my taste preferences. Alternatively you can save the dressing for later and add when you are ready to eat; however the flavors of the dressing usually soak into the salad so I love adding it to the quinoa first.

4. Next fold in red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Garnish with cashews and green onions. Serve chilled or at room temperature with lime wedges, if desired.

Winter Meal Plan

Having a hard time figuring out how to eat wisely and stay on track with your nutrition goals? No need to worry!

We’ve got you covered with some meal planning inspiration.

This is a whole weeks worth of balanced nutrition that will keep you energized and satisfied throughout any day! Carve out at least two hours to prep your meals for the week and then experience the convenience of not stressing over what to eat! If you need more nutrition assistance, reach out to our Registered Dietician, Kaeti Shurling, today! 

Monday’s Modified MLK Schedule

TransFormer Sessions

5:30am

9:30am

6:00pm

Celebrate each small victory for the rest of January. You CAN reach that goal, run that extra mile, swap a Coke for water, or make it in the studio one more day a week. It may not be easy, but it will be worth it. Commit to your dreams and goals today! 

Check out our website for more blogs, inspiration, recipes, workouts, and more!

Join us for Bible Study on Thursday's at 12pm in the TransFit studio. It is never too later to join in. We would love you to join us! 

Please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one with a Personal Trainer, Running Coach, or Dietician!

Blessings, 

Team TransFit