🇺🇸 What’s on Your Menu for the 4th of July?

Sweet friend,

Can you believe it is already July?! Wow, this summer is flying by and we are excited to start a new month with you! Our July theme: Dive In! This month we are diving in deeper into everything we do and each day we can remember that by grace we have been saved through faith! Yes! That is when we have full freedom and true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing heroes in prayer as we celebrate this 4th of July!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

This week our session schedule is limited due to the 4th of July! Check the TransFit app for the revised schedule for this week and for great travel workouts you can do anywhere!

Healthy 4th of July Recipes!

Out of ideas for your 4th of July menu? Try these healthy recipes that the whole family will LOVE! These easy recipes are full of nutrition and flavor everyone will love!

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Turkey Burgers

Ingredients (serves 6)

  • 2 lbs ground lean turkey

  • 3/4 teaspoon salt

  • 1/2 teaspoon cracked black pepper

  • 4 teaspoons Worcestershire sauce

  • 1 teaspoon garlic powder

  • 1 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary

  • 4 teaspoons Dijon mustard

  • 2/3 cup ricotta cheese (or less)

Preparation (Mix all ingredients together with hands):

  1. Form into patties of desired size and thickness. If you keep them fairly thick, they will be moister.

  2. Place into lightly greased, non stick skillet (I like using my cast iron skillet)on medium high. Cook without moving until bottom side is dark brown and crusted - appx 4-5 minutes.

  3. Turn over, then reduce heat to medium and cook 8-10 minutes longer or until center is no longer pink and juices run clear.

  4. Serve on whole wheat buns, or use lettuce wrap with mayo (or greek yogurt), more Dijon, a thin slice of pepper jack cheese, lettuce and tomato. Yum!

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Zucchini Fries


  • 3 Medium Zucchinis, sliced into sticks

  • 2 large egg whites, beaten

  • 1/2 cup whole wheat breadcrumbs

  • 2 Tbsp grated Parmesan cheese

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • 1/2 tsp garlic powder

  • marinara sauce

  • salt and pepper to taste


  1. Preheat oven to 425°. Spray a baking sheet with cooking spray.

  2. In a small bowl, beat egg whites with a fork until fluffy.

  3. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate-I used a pie tin. Mix well.

  4. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.

  5. Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through.

  6. Serve warm. Dip in marinara sauce for extra flavor!

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Cheesecake-Stuffed Strawberries


  • 1 cup low fat cream cheese (softened)

  • 1 cup TruWhip

  • 1/4 cup powdered sugar

  • 1 pt. strawberries

  • Crushed graham crackers


  1. Beat cream cheese, 2 to 3 minute, with mixer.

  2. Add TruWhip and powdered sugar and beat until fluffy.

  3. Slice off top and bottom of strawberry and hollow out.

  4. Transfer mixture to a piping bag and pipe into strawberries.

  5. Garnish with crushed graham crackers and serve.


American Flag Cake



  • 1/2 cup unsalted butter (softened)

  • 1 cup granulated sugar

  • 1/2 cup honey

  • 2 large eggs

  • 2 teaspoons vanilla extract

  • 3/4 cup nonfat plain Greek yogurt

  • 1 1/4 cups white whole wheat flour

  • 1 cup all purpose flour

  • 1 teaspoon baking soda

  • 1/2 teaspoon kosher salt

  • 3/4 cup fat free milk


  • 12 ounces non-fat cream cheese

  • 6 tablespoons unsalted butter

  • 1 1/3 cups powdered sugar

  • 1/4 cup nonfat plain Greek yogurt

  • 1 teaspoon pure vanilla extract

  • 1 cup fresh blueberries

  • 2-3 cups sliced fresh strawberries


  1. Preheat the oven to 325 degrees F.

  2. Mix the butter for 1 minute on medium speed, until it is smooth and creamy. Add the sugar on medium speed and beat until fluffy and light in color. Beat in the honey, eggs, and vanilla until smooth. The mixture may look curdled. Beat in the yogurt on medium-high speed until blended.

  3. In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking soda, and salt. Pour one-third of the flour mixture into the butter mixture. Beat on low speed for 5 seconds, then pour in half of the milk. Beat on low speed for 5 seconds. Repeat with the next third of the flour, then the remaining half of the milk. Add the last third of the flour and beat just until combined and the batter is smooth. Do not overmix.

  4. Spread the cake batter into the prepared pan and bake for 18 to 22 minutes

  5. Place the baked cake on a wire rack and let cool in the pan completely

  6. For the frosting: Mix the cream cheese, butter, powdered sugar, yogurt, and vanilla on medium speed until smooth and combined.

  7. Spread the frosting over the cooled cake. Place blueberries in rows in top left corner to form the “star” portion of the flag. Line the strawberry slices in 5 rows to form the “stripes.”

  8. Refrigerate until ready to serve and enjoy! Yummmm!

July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

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Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

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July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

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

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.


Team TransFit


We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!