Strength Exercises To Improve Balance + Your Weekly Set Up

It’s time to OPTIMIZE your health!  A full week of October is here, let’s go for it— set your week up for success. Plan your workouts and your nutrition today!

We have NEW sessions daily to serve you and many opportunities to transform. Try one of our new 7am or afternoon sessions this week!  We are here to help you feel your best and live life fully!

5 Strength Exercises to Improve Your Balance:

Are you looking to improve your strength and balance? Look no further than 5 of the best training exercises! Balance training exercises are a great way to increase your body's coordination, stability, and strength. These 5 balance training exercises will help you get the most out of your workouts and improve your overall fitness level.

1) The Single-Leg Deadlift

The single-leg deadlift is one of the best balance training exercises out there. It requires coordination and balance while working several muscle groups at the same time. It can be used as part of a warm-up before a workout, or as a main strength exercise.
The single-leg deadlift is an incredibly effective balance training exercise that can help improve your coordination and stability while strengthening the muscles in your hips, glutes, and hamstrings.

2) The Side Plank

The side plank is a great exercise to help improve your balance and coordination. This simple exercise helps to strengthen your core, shoulders, arms, and legs while also engaging your balance. To do this exercise, start by lying on your right side with your feet stacked together. Bend your right elbow to raise your body up and form a straight line from your shoulders to your ankles. Make sure you keep your hips lifted and core engaged the entire time. Hold this position for 30-60 seconds then switch sides. The side plank can be a great way to target different muscles in your body and is especially beneficial for core strength and stability.

3) The Swiss Ball Hamstring Curl

The Swiss Ball Hamstring Curl is an effective exercise for improving balance and coordination. It targets the glutes, hamstrings and core muscles and can be modified to increase or decrease difficulty as needed.
This exercise helps to strengthen the hamstrings while increasing stability in the hips and core. As you move through the range of motion, focus on engaging all of your core muscles, which will help to improve balance and coordination. Make sure to keep your hips level throughout the exercise and to avoid over-arching your lower back. Additionally, you can make this exercise more difficult by lifting your arms off the ground and performing single leg lifts. This will help to challenge your balance even further.

4) The Walking Lunge

The walking lunge is an excellent exercise to help improve your balance and coordination. It is a great way to add some dynamic movement into your workout and is perfect for any fitness level.

The walking lunge is an excellent exercise to target the glutes, quads, hamstrings, and core muscles. It will help build strength and stability in the lower body and challenge your balance at the same time. For an added challenge, you can hold dumbbells or kettlebells in each hand while performing the exercise.
Try adding walking lunges into your workouts for improved balance and coordination!

5) The Bosu Squat

The Ball Squat is a great balance training exercise to improve your strength and coordination. The exercise is performed by standing on the flat side of the ball, positioning the feet hip-width apart, and slowly squatting down until the thighs are parallel to the floor. From there, you should push off with the heels and return to standing. When performing the Squat, make sure to keep your back straight, shoulders pulled back and your core engaged. It's important to maintain your balance throughout the exercise, as this will help build up your stabilizing muscles. Additionally, this exercise helps to strengthen the quads and glutes, making it an effective way to build up strength in those areas.

Weekly Set Up:

We want to help you be intentional and committed to your goals. Schedule your workouts like a doctors appointment and make a nutrition menu plan that can support your week.  If you need accountability we are here to encourage you.  Try this HIGH PROTEIN MEAL to set your nutrition.

Browse our Meal Plan and Recipe section on our website to make a plan for success this week. Book your workout classes or make your own exercise calendar.

Podcasts For You:

Thank you for your support with the Living Transformed Podcast.   Listen to Personal Trainer & Running Coach, Lisa Patton talking about how YOU can OPTIMIZE your health!  The episode will encourage you.  

We are thankful to serve you in your whole body health goals. Keep showing up, giving your best for you, for today.

Please sign up for sessions 24 hours in advance and if you need to reschedule, please do so within 12 hours so that other people can have your spot, or you will be charged a late cancel fee, spaces are limited.

If you would like to take your whole body health goals to the next level meet with our Personal Trainers. Please check out our website for more blogs, inspiration, recipes, workouts, and more!

Let us know how we can help you reach your goals and dreams! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Episode 5 of Living Transformed is LIVE

Happy Wednesday friends!

We want to encourage you to optimize your health: body, mind, and spirit. We have the episode you can listen to today to help you smile and say, “YES I CAN”! We are thrilled to share with Episode 5 of The Living Transformed Podcast. 

Body, Mind, and Spirit: it’s all connected! Wherever you are let’s make the world a better place by living transformed together.

The Living Transformed Podcast, has strategies and encouragement to empower and enable you to live your life with confidence and joy— body, mind and spirit.

Episode 5: Lisa Patton, will encourage you in optimizing your health. She will inspire you to Run a Faster, Stronger Race: 5K, 10K, ½ or Full Marathon.

In detail she will dive into these topics: 

What does a basic running plan include?

• Running can be tailored to any speed or distance, making it accessible for all fitness levels.

• Success requires commitment and consistency in following a structured plan.

• Include easy or recovery runs to aid muscle recovery and prevent overtraining.

• Cross-training and strength training are essential for improving overall fitness and preventing injury.

Key workouts for an effective running program:

• Intervals: Short bursts of high-speed running followed by rest or slow jogging for recovery.

• Tempo Runs: Sustained efforts at a "comfortably hard" pace to build endurance and speed.

• Long Runs: Extended distance runs to improve stamina and aerobic capacity.

Lisa’s Prescription for Improving Speed:

• Be patient and consistent—allow your body time to adapt.

• Focus on key workouts: intervals, tempo runs, long runs, and strength training.

• Increase cadence to maintain a quicker, more efficient step rhythm.

• Prioritize strength training for improved form, balance, and injury prevention.

• Ensure proper recovery: prioritize sleep, stretching, foam rolling, and cold therapy.

Nutrition for Runners:

• Protein waffles with banana and almond butter.

• Oatmeal with berries and Greek yogurt.

• Sweet potatoes for long-lasting energy.

• Whole grain toast for slow-releasing carbs.

• Caffeine can be an effective supplement, but understand your body’s response.

Key Takeaways for Seeking God While Running:

• Meditate on Scripture while running.

• Draw strength from God through prayer.

• Overcome mental and physical obstacles to build character and faith.

• Shift focus from performance outcomes to running as an act of worship.

• Find purpose beyond winning, grounded in faith and personal growth.

Truths to encourage you in your faith.
Hebrews 12:1-2:  

“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith.”

Colossians 3:23-24:  

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.”

☀️Your Summer Transformation Challenge Starts Now!

Sweet friend,

We are so thankful for you and for sweet summertime! New week, new month, fresh start! Let's do this! 

Are you ready to transform your body, mind, and spirit in the summer of 2020? We are ready to help you jump-start your summer transformation with our FREE 8 Week Summer Transformation Challenge! Join us as we walk through Galatians, Ephesians, and Philippians while incorporating healthy living meal plans, recipes, and workouts into your weekly routine!

Your challenge is to do something DAILY! Progress over perfection each day! Make reading scripture, moving your body, and eating clean foods a healthy habit! Download the challenge and get started today!

We are excited to see you in the studio and virtually this summer and look forward to supporting you through the 8 Week Transformation Challenge!

Ready, Set, Transform!

Download the challenge below and check out the FREE TransFit App or TransFit Athens YouTube for the transformation challenge workout videos! 

A glimpse of one of the awesome summer transformation challenge workouts! 

Let’s Light a Fire in June! Try a great healthy recipe from our Transformation Challenge.

Yogurt Parfait

Ingredients:

• 1/2 cup of Granola

• 1 cup of Greek Vanilla Yogurt

• 1/4 cup of Raspberries

• 3-4 Strawberries sliced

• 1/4 cup of Blueberries

Instructions:

• Layer the yogurt, granola, and berries

• Serve and enjoy!

We want to help you reach your summer goals! Come workout with us every day this summer! We want to encourage you as you transform and feel your best in body, mind, and spirit! 

Take the plunge and do the Challenge. Start today! Let's be accountable together! 

Thank you for all that you do by being such an incredible woman in this community! We are grateful for you!

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

Bone Strengthening Exercises for Osteoporosis 🧘‍♀️

Sweet friend,

We have loved seeing you in the studio and online this week! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! This month we are focusing on strengthening our bones. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know yoga can play a major role in increasing bone density? Check out the new bone building poses for you to incorporate into your daily workout below!

Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose.

Download these yoga poses to help you prevent osteoporosis below! Do these poses daily to increase your balance and coordination to help you gain bone density!

Resistance Exercises

Not only is yoga an excellent option for strengthening your bones, but resistance and training is also extremely beneficial. Resistance training allows the body to improve muscle mass, strength, and size by being exposed to more weight than one experiences in everyday life. When engaging in this type of training, one should aim to complete two sets for every large muscle group and the intensity should be adjusted based on the individual. This type of training is doable for anyone! Here are so specific exercises below that help to increase bone and muscle mass!

Download some resistance band exercises below that you can do anywhere!!

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! 

May 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 accomplish 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.

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

☀️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

💫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

The Winner of the Holiday Extravaganza…..

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

1- Julie Bayne

2- Catherine Warner

3- Wendy Weiglein

4- Laura Moore

5- Joy Cooper

6- Rebecca Stone

7- Hope Cook

8- Ashley Smith

9- Virginia McKenna

10- Deanna Cozart

11- Lauren Harrell

12. Mary Anna Terrell

13. Pam Matthews

14. Molly Efland

15. Charlotte Lewis

16. Kelli Dean

17. Allison Abernathy

18. Paige Colquit

19. Lacy Sinkwich

20. Fran Hahn

WAY TO GO LADIES! All of your hard work paid off and we are so proud of you.

Shoutout to our amazing sponsors!

• Fleet Feet

• Georgia Skin and Aesthetic Dermatology

• Fox Hill Honey Company

---

First Place - Julie Bayne

Julie has lost 8.445% body fat and has gained such confidence! This transformation journey has no been a quick fix, but yes, making healthy habits and small changes daily do lead to HUGE results, like Julie’s! Changing your mind (Romans 12:2) to believe that you can accomplish anything you put your mind to, is what living transformed is all about!

We are so proud of you and are excited to help you reach your next set of goals for 2020! 

Julie’s Journey:

“One of the best things I did when we moved to Athens 2 ½ years ago was to walk in the doors at TransFit. The community I found here has been such a huge support as I transitioned to a new town and adjusted to my new life as a retired teacher and grandma!  I knew it was important for me to focus on my health and fitness so I could stay strong for all that God has planned for me in this next phase of life. Although I haven’t always been as consistent as I should be in getting my workouts in, Caroline has always checked on me, and kept on encouraging me. I have made so many new friends, and have also really loved the recipes and meal plans, as well as the Bible studies that TransFit offers.”

“At the beginning of 2019, I had a real desire to be more committed and consistent with my workouts and healthy eating. Early in the year, I heard a message that really spoke to me. Jeff Henderson talked about the consistency effect, where small things consistently over time lead to big things.  He said one thing that really stuck with me, “Commitment will get you to the starting line, but consistency will get you to the finish line.”   We were challenged to pray each day, “Lord, I need you.  Please give me your strength for today.”  Instead of jumping on the latest diet like I often did in the past, I began the new year committing to consistently eat healthfully and mindfully the majority of the time, and move in some way every day.

I searched the Bible to find what God’s word had to say about being consistent, and the word “steadfast” jumped out at me, so I chose this as my word last year.  The Bible is full of things to say about being steadfast. I began to think about how to be steadfast in the area of my health: drink more water (that 100 0z is a challenge!} , move every day, eat clean, and get enough rest. I’ve had a lot of ups and downs through the past year, for sure, but staying close to this principle of being consistent/steadfast has helped me get back on track when I’ve let myself get derailed. I’ve become a lot better at focusing on the process and being grateful for progress, even if it is slow!”

How She Won Holiday Extravaganza…

“I got up every morning a little earlier to spend time in God’s word. That really helped me to keep my focus in the right place, on Him instead of food. Each night, I wrote down my food for the next day and committed to only eating that the next day. This really helped me to not be constantly thinking about food and making choices at the last moment. I ate three meals a day and tried to cut out snacking because I was doing too much of that. I weighed and measured my food at each meal to be sure I was eating the right portions. I eliminated sugar and flour, because I knew they were triggers for me, especially during the holiday season! They both make me feel pretty yucky! I made sure to get protein at each meal and ate lots of vegetables and fruits.

I tried to move in some way every day for at least 30 minutes – I love coming to TransFit yoga, small group or Transformer classes 3-4 times each week, but when I couldn’t, I walked every day or did yoga or a weight work out at home or the YMCA. Also, I found a great new wellness planner on Amazon called Life & Apples that I used during this time.  It has a place to record gratitudes, positive thoughts/scriptures, my activity, meals, etc. all in one place and has been so key in helping me to stay on track! When I stopped focusing on my weight and just focused on being consistent with all these pieces of the puzzle each day, my weight did begin to come off.”

WOW. You inspire each of us, Julie! We can’t wait to continue to pursue the Heavenly Father and glorify him in all that you do! If you see Julie in the studio, make sure to congratulate her!

Bible Study THIS Thursday (1/16) @ 12pm.

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. The cost of the book and the 5-week study is $30. 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.”

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

NEW 6:00pm TransFormer Sessions

We are super excited to be able to add 3 new TransFormer sessions on Monday, Tuesday, and Thursday evenings at 6:00pm. This is your chance to get a workout in after work and before dinner if you aren’t able to make the morning sessions.

---

Join the TransFit Running Club!

Tuesday morning runs take place at the UGA Track @ 5:30am. This is your chance to get in a great run alongside other TransFit members. You have the freedom to choose your distance, time, and run with the accountability of other women. Meet at the track for a quick group warmup!

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.

Email or text us to be added to the runner GroupMe!

Are you looking to be apart of something that will change your life AND others!?

We are looking for wonderful people, like YOU, to join our committee for the Extra Special People’s (ESP) Fit for a Miracle 5k in May. TransFit is hosting and supporting the fun-run and we need all the help we can get with planning, networking, organizing, and volunteering. Our goal is to raise over $30,000!

The first meeting will be held on Wednesday, January 29th, at 11:30 in the TransFit studio

If you are at all interested in giving back and helping put on this incredible event, click the link below!

We would love to see you at these exciting new events and sessions! We also want you to be diligently praying about your dreams and goals for 2020. We are here to serve you! If you would like to meet one-on-one with any other our trainers please let us know!

You can sign up for all events and sessions on our FREE TransFit app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

🎉 Exciting January TransFit News for YOU!

Ladies, 

We are off to a great start in January 2020! We have loved seeing your smiling faces back sparkling in the studio! We are excited to share some important dates and events that are happening here at TransFit! 

Our entire TransFit Team wants to encourage you to reach your whole body health goals and dreams in 2020!

NEW 6:00pm TransFormer Sessions: We are super excited to be able to add 3 new TransFormer sessions on Monday, Tuesday, and Thursday evenings at 6:00pm. This is your chance to get a workout in after work and before dinner if you aren’t able to make the morning sessions.

We can’t wait to see you in the studio!

Holiday Extravaganza Weigh-In's: Weigh-Ins are going on NOW and will end Friday, January 10th. If you participated in our Holiday Extravaganza challenge, come weigh-in so that you can get your $20 BACK! Thank you for working so hard over the holiday season! We are proud of you!

January Jump Start Packages: It's not too late to purchase your January Jump Start packages. Kickstart the new year and commit to your health for 2020! Also, the ALL ACCESS PASS is a great way to be inspired daily in the studio! You can purchase packages on our website HERE and our app HERE! 

Middle School Girls: Sessions begin Wednesday, January 8th at 4:30 PM. We would love for your daughter or friend to join us for our middle school girls’ sessions! These girls learn about the importance of living transformed in body, mind, and spirit while working out with friends! You can sign up on our FREE app HERE! 

Tuesday and Friday TransFit Yoga Sessions: Come stretch your body and review your mind Tuesday 10:30 am and Friday’s 9:30 am. The transforming yoga flow is for beginners and advanced yogi’s alike. Come out of your comfort zone and increase your flexibility this year. Click here to sign up!

Do you have a goal to run a 5k, 10k, 1/2 marathon or marathon in 2020? Anything is possible! Dream it, believe it, achieve it! Please email our TransFit Running Director and Personal Trainer Lisa Patton (lisa@transfitathens.com) to schedule a session to discuss your action plan in reaching your goals. You can also visit Lisa's running page on our website HERE!

Friday sessions in the studio will focus extra on glute, hamstring, hip, and core strengthening and stability to better assist you in becoming a stronger more efficient runner or walker. We would love for you to come to join our TransFit Running Community.

Join the TransFit Running Club!

We are so excited to have two opportunities for you to get out and run!

Tuesday morning runs take place at the UGA Track @ 5:30am. This is your chance to get in a great run alongside other TransFit members. You have the freedom to choose your distance, time, and run with the accountability of other women. Meet at the TransFit studio for a quick warmup and then we will jog to the track!

AND

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.

Email or text us to be added to the runner GroupMe!

Need a reboot with your nutrition? We have great FREE recipes on our website and a FREE MEAL PLAN for you! Our Registered Dietitian, Kaeti Shurling, would love to help you with your nutrition goals for 2020. Learn more about our nutrition counseling options HERE!

Bible Study: 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. The cost of the book and the 5-week study is $30. Please sign up on the app for this transforming study teaching us to find peace and purpose in our life.

Read a little bit about Rhythms of Renewal:

“Daily struggles with anxiety and stress make it difficult to receive God’s peace. In Rhythms of Renewal, beloved author Rebekah Lyons draws from her own battle with depression and anxiety and shares a pathway to establish four life-giving rhythms modeled by Jesus that quiet inner chaos and make room for a flourishing life.

By taking time to rest, restore, connect, and create, you will discover how to:

• Take charge of your emotional health and inspire your loved ones to do the same

• Overcome anxiety by establishing daily habits that keep you mentally and physically strong

• Find joy through restored relationships in your family and community

• Walk in confidence with the unique gifts you have to offer the world”

Make sure to purchase both the book AND the five-week study guide!

We would love to see you at these exciting new events and sessions! We also want you to be diligently praying about your dreams and goals for 2020. We are here to serve you! If you would like to meet one-on-one with any other our trainers please let us know!

You can sign up for all events and sessions on our FREE TransFit app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Time To Jump Start Your January & Make 2020 the Best Yet👊🏼

Hello friends! 

We hope you had a wonderful Christmas spent with friends and family! Amazing ladies who are participating in the Holiday Extravaganza- let's finish strong and remember why you started this challenge! Remember the challenge is not a diet meant to restrict, but Holiday Extravaganza is meant to encourage you to treat your body as a temple and reward you for doing so over the holiday weeks!

Remember your WHY and set a goal today to make small steps which lead to big results one day at a time. 

So many awesome prizes for the top winners of the Holiday Extravaganza contest so give each day your best: drink your water, eat your greens, and get moving! MOVEMENT, MODERATION, MINDFULNESS will keep you on track through the New Year Holiday.

We all have a clean slate going into this new year.....and we are excited to announce the updated TransFit January Jump Start Packages! These packages will provide you a healthy all-inclusive approach to help you achieve your fitness goals for 2020! The January Jump Start packages will get you on the right track to make 2020 the best year yet,

body mind, and spirit! 

January Jump Start Package - $49 - ON SALE FOR $19.99

66-page package (4-week body, mind & spirit plan to jump-start your transformation)

• 4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

• Blank Meal Plan template for you to customize

• 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

• One month Transform Your Body Exercise Plan

• January Jump Start Getting Started Guide and 10 New Year's Steps to Success

• 2020 TransFit Goal Work Sheet

• Transform Your Body Accountability Chart

• TransFit January calendar with weekly challenges to keep you motivated

• Weekly inspiration and email support **** Jump Start Package will be emailed to you via e-book package on January 1st! This package can be purchased on our website by clicking the button below.

January Jump Start Package Elite- $75

January Jump Start Package Elite (all of the above) plus add in one 55 minute personal  consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers  to completely assess your body, help you set specific goals,  and come up with a specific plan to help you transform and reach your goals for 2020. This package can be purchased on our website by clicking the button below. 

January Jump Start Package Platinum (*awesome savings*)- $195

January Jump Start Package Platinum (all of the above) plus 10 sessions (small group or large group) of your choice.  You will have all the meal plans, recipes, home workouts, and consultation to develop your transformation plan and add in extra awesome strength, cardio, and flexibility sessions in the TransFit studio! This package can be purchased on our website HERE or on our app by clicking the button below, so you can receive and book your 10 TransFormer sessions, too!

January Jump Start Package ULTIMATE $295

January Jump Start Package ULTIMATE (all of the above) plus an additional weekly 30 minute session with your Personal Trainer of choice to customize your transformation and hold you accountable (4 total 1-1 sessions with a Personal Trainer + sessions+ package)! You will reach your goals and reset your body, mind, and spirit. This package can be purchased on our website HERE or on our app by clicking the button below.

If you have any questions about any of these packages, please email us at transfitathens@gmail.com for more information! To purchase any of these packages, go to our app HERE! January Jump Start packages purchased on the app will be emailed out to you! We look forward to seeing you in the studio in the new year! We are so thankful for each of you and the blessing you are to our business! 

Blessings, 

Team TransFit

At-Home Christmas Workouts Just For You!👏🏻🎁

Sweet friend,

What an amazing morning in the studio! We are so grateful for each of you! We hope you can make it to our sessions this coming week around our Christmas schedule! We are open Monday and Friday, so come in the studio with your favorite Christmas gear and let’s worship together with a transformational workout! We also have a special Holiday Home HIIT workout for you to try at home with your family this week!

We are so excited for you to try this workout with your family and friends over the holidays. 30 minutes of movement daily will help you on goal to living transformed and feeling your best finishing 2019 strong!

The Bench Workout is a full body blaster that will tone and strengthen your body, mind, and spirit!

Get your sweat on and the heart-rate pumping with this effective full-body workout! 

We’ve got you covered if you’re looking for a last minute Christmas gift!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

December Challenge

Your challenge this month is to run or walk 1 mile a day! BELIEVE you can achieve this goal! Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE! You can do it!

Brown Sugar Balsamic Glazed Pork Tenderloin

Ingredients:

• 2 lbs of pork tenderloin

• 1 TBSP ground Sage

• ½ tsp salt

• ½ tsp pepper

• 1 clove garlic crushed

• 2 cups water

• ½ cup brown sugar

• 1 TBSP cornstarch

• ¼ cup Balsamic vinegar

• 1 & ½ cup water

• 2 TBSP low sodium soy sauce

Preparation:

Mix together seasonings: sage, salt pepper, and garlic. Rub over tenderloin. Place 1 cup water in slow cooker; place tenderloin in slow cooker. Cook on high 6-8 hours. One hour before roast is finished, mix together the glaze in small sauce pan: brown sugar, cornstarch, balsamic vinegar, ½ cup water, soy sauce. Heat over medium heat and still until the mixture thickens (4 min) brush roast with glaze the last hour of cooking. Serve any remaining glaze on the side!

Happy December beautiful friend! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🙌🏼Here’s How to Win Holiday Extravaganza…

Sweet friend,

In the midst of the holiday festivities, it can be easy to fall off track, but when you reach for that second Christmas cookie, REMEMBER that over $2000 is on the line for the Holiday Extravaganza Challenge! Implement these three tips to help you win Holiday Extravaganza:

1. Mindfulness

2. Moderations

3. Movement

It’s as easy as 1, 2, 3! You are already close to two weeks into the challenge and we know you are killing it, so keep up the good work. It will pay off no matter what!

Registered Dietician Kaeti Shurling

Kaeti Shurling MS, RD, LD is the registered dietitian behind KaetiRD, a nutrition counseling practice and Perfect Portions LLC, a healthy, prepared meal service.  Kaeti graduated from the University of Georgia in 2013 with a degree in Dietetics and went on to obtain her Masters of Nutrition Science at the University of Alabama at Birmingham in 2015.  While working in the clinical nutrition field for almost 3 years, her entrepreneurial nature and enthusiasm for proper nutrition education did not fade.  After moving back to Athens in March of 2017 she decided she was ready to help a new population meet their nutrition goals.  Kaeti's nutrition counseling techniques and Perfect Portions work hand-in-hand to help her clients comprehend the reality of good nutrition, but also to act on it by fueling themselves and their families with healthy meals.  Kaeti is fully devoted to helping clients reach health & nutrition goals through small changes and accountability. 

Perfect Portions Recipe Subscription

“I think I may have found a way to bring Perfect Portions back, just in a different light. Think of it as Perfect Portions 2.0!  A few clients and friends have been asking for me to share my favorite recipes. I am always slightly hesitant as I seldom follow a recipe fully.  So, it would require me digging up the recipe, noting my omissions and substitutions and by then it’s just a mess. However, I have finally come up with a system and thought some of you may be interested in my Perfect Portions recipe share subscription.”

~ RD Kaeti Shurling 

For $10 per month you can receive a weekly email which includes:

• Recipes for 3 balanced, nutritious and simple meals

  • 1 fish/seafood dish

  • 1 poultry dish 

  • 1 pork dish

• Links to the recipes. 

  Note: these are not my own recipes.  Some I love as they are, some I tweak a bit.  

• Pre-made grocery list

Things to remember, if you want to optimize your nutrition:

• Stick to the serving size mentioned

• Follow my notes below each recipe for omissions and substitutions

Check out the link below for more information on how to sign up for Perfect Portions Recipe Share to transform your nutrition!

Nutrition Consulting

We would love to meet with you 1-1 to discuss your nutrition goals! Email us at transfitathens@gmail.com to set up a nutrition consultation with one of our registered dieticians today! Your consultation will consist of a body comprehensive evaluation and a 1 week meal plan based on your personal nutritional goals!

FREE 1 Week Meal Plan

Download our FREE meal plan below - a plan filled with recipes the whole family will love and a grocery list just for you! Transform your nutrition this holiday season with our Winter Meal Plan!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

Eggplant Ricotta Bites

Ingredients:

• 1 medium eggplant

• Kosher salt

• All-purpose flour, for dredging

• 2 large eggs

• 3/4 cup breadcrumbs

• 1/4 cup grated parmesan cheese

• 1 tablespoon plus 2 teaspoons extra- virgin olive oil, plus more as needed

• 2 large plum tomatoes, diced

• 2 teaspoons red wine vinegar

• 1 cup ricotta cheese

• Shredded fresh basil, for topping

Preparation:

1. Thinly slice the eggplant into rounds and season with salt. Pour some flour into a shallow dish. Beat the eggs in another dish. In a third dish, mix the breadcrumbs and parmesan. Dredge the eggplant in the flour, then dip in the eggs and coat with the breadcrumb mixture.

2. Heat 1 tablespoon olive oil in a large skillet over medium heat. Working in batches, cook the eggplant until golden, about 2 minutes per side, adding more oil between batches, if necessary. Drain on paper towels and season with salt.

3. Toss the tomatoes with the remaining 2 teaspoons olive oil and the vinegar in a bowl. Spoon some ricotta onto each eggplant slice. Top with the tomato mixture and basil.

Recipe from Food Network

Happy December! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💥Want to Improve Your Posture? Pull Up Progression Inside💪🏼

Sweet friend,

Do you ever find yourself slumping your shoulders? Bad posture can lead to numerous back problems and aches - but we have the solution for you! Practicing pull-ups can help you gain better posture and minimize your risk of back problems. This December, BELIEVE you can achieve your goal of doing a full pull-up! Try out our pull-up progression below to better your posture and back health over the holiday season!

Pull-Ups and Posture

The Pull-Up/Chin-Up progression below is a journey that you may want to work toward a long term goal. A chin-up is when you grab the bar with an underhand grip with your palms facing towards you. A pull-up is when you grab the bar with your palms facing away from you.

The major muscles involved include the large back muscles (your latissimus dorsi and rhomboids), posterior deltoids, and biceps. You’ll also need to engage your core throughout the movement and maintain proper shoulder alignment.

This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner. We recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise.

 If you want the accelerated path, move on up as faster as you can do 3 sets of 5 reps.  Remember, you do you! No comparisons! 

Level 1 Pull-Up Workout: Dumbbell Row

1. Bent-over dumbbell rows: 8 reps each arm 

2. Rest for a 2-minute break

3. Set 2

4. Repeat until you hit 3 sets

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell for your next workout.

Level 2 Pull-Up Workout: Inverted Bodyweight Rows

 Bodyweight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle. 

Here’s how to do an inverted bodyweight row:

1. Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with 2 minutes of rest between sets.

2. Clench your glutes and keep your abs tight and body straight throughout the exercise. 

3. Pull your shoulder blades down and back towards each other 

4. Make the muscle movement connection! Focus your mind on PULLING with your arms.

5. Pull until your chest touches the bar (not your neck). Release slowly.

   As soon as you can complete all 3 sets of 8 reps, move on to the next progression.

Level 3 Pull-Up: Isometric Hold exercise 

The Isometric hold exercise is designed to introduce you to hanging from the bar. Simply grip the bar and hang from it with arms fully extended. This will build grip strength and core body tension.  Your goal is to hold for 45- 60 seconds, repeating this for 3 sets. 

Level 4 Pull-Up: Assisted Pull-Up 

To get you even closer to doing a full pull-up, do an assisted pull-up with your foot on a chair or bench, with your knees in a band, or with the help of a partner. Focus on… Your goal is to do 3 sets of 8 reps!

Level 5 Pull-Up: Negative Pull-Ups

There are 2 options for doing negative pull-ups:

1. Hop up on a chair to get above the bar and then lower yourself back down. “In control.”

2. Jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL

Goal: 3 sets of 8 reps

Final Goal: A Full Pull-Up

HOW TO DO A PULL UP:

1. Grab the bar with a grip slightly wider than shoulder-width, with your hands facing away from you.

2. Start from a dead hang.

3. Engage your shoulders, pull them down and back towards each other 

4. Engage your stomach, pull your body until your chest touches the bar.

5. A slight pause, yell out “Yes I can!”

6. Lower yourself all the way back down to a dead hang.

Amazing work! You did it! 

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

December Challenge

Your challenge this month is to run or walk 1 mile a day! BELIEVE you can achieve this goal! Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE! You can do it!

Holiday Spectacular Salad

Ingredients

• 1/4 cup pure maple syrup

• 1 teaspoon cinnamon

• pinch of salt

• 8 cups mixed greens (I used baby kale, spinach, arugula)

• arils from one pomegranate

• 2 cups walnuts

• 1 cup dried cranberries or cherries

• 8 ounces crumbled goat cheese

• 2 grilled grilled or baked chicken breasts chopped or fresh turkey

Balsamic Fig Dressing

• 1/3 cup olive oil

• 1/4 cup balsamic vinegar

• 1 tablespoon fig preserves

• salt and pepper, to taste

Preparation

1. Preheat the oven to 375 degrees F. Line a baking sheet with foil. Toss the walnuts with the maple syrup, cinnamon, and salt. Bake for 15-25 minutes, stirring 2-3 time throughout cooking until the walnuts are toasted and golden. 

2. Add the greens to a large salad bowl. Add the pomegranate arils, chicken and the cranberries. Add the cooled walnuts and gently toss the salad. Add the goat cheese last.

3. To make the dressing, whisk the olive oil, balsamic vinegar, fig preserves and salt until combined. Just before serving, drizzle the dressing over the salad and gently toss. Enjoy!

Happy December! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🎅🏻BELIEVE in December🎄

Sweet friend,

Happy December! Our theme this month is BELIEVE. We want you to believe in yourself and finish 2019 strong and feeling your best! Make everyday count!

These next few weeks, remember your goals and go after them! You are stronger than you think you are, we believe in you! In addition to your nutrition and exercise goal this month-- set one new goal this December: keep your focus on Jesus.  Amidst crazy holiday parties and overwhelming schedules you can stay focused! Breathe in the goodness of His love and grace for you.  You can't control all of your circumstances but you can believe in the God who loves you unconditionally, and you can keep your focus on Him this season!

CYBER MONDAY!

Your last chance to get 20% off any clothing or session packages - up to 3 packages! We want to see you in the studio as much as possible to help you live transformed over the holidays. Use the code “CYBER” to get 20% off your purchase, on our TransFit app and website!

Holiday Gift Ideas

With Christmas around the corner, give the gift that keeps on giving - a TransFit gift certificate! Help your friends and family live transformed and purchase a holiday gift certificate today! You can purchase gift certificates in the studio or email us at transfitathens@gmail.com to purchase!

Renew Your Mind with TransFit Yoga

The holidays can get crazy busy between shopping and traveling to see family and friends. Come reset and renew your mind, breathing in His peace at our TranFit yoga sessions! Join us on Tuesdays at 5:30am, 10:30am, and 6pm and Fridays at 9:30am for a transformational yoga session! Sign up on our TransFit app to reserve your spot today!

December Challenge

Your challenge this month is to run or walk 1 mile a day! BELIEVE you can achieve this goal! Download and print the calendar below to keep track of your progress and bring your completed calendar in at the end of December to win a PRIZE! You can do it!

Gingerbread Smoothie

Ingredients:

• 1 cup of almond milk

• ½ frozen banana

• 2 tsp ginger (or fresh ginger)

• 1 cup 0% Greek yogurt

• 1 tbsp ground flax seed

• 1 tsp cinnamon

• 1 tbsp maple syrup

• 1 cup crushed ice

Preparation:

• Combine ingredients into a blender and blend until smooth and creamy! Enjoy!

Happy December! Finish the year strong and BELIEVE you can achieve anything you set your mind to! We love encouraging you in the studio to live transformed.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

How to Stay on Track During Thanksgiving🦃

Sweet friend,

We are so grateful for you! This week provides us with the perfect opportunity to give thanks for all things - especially the opportunity we have to live our healthiest life. Let's not forget to stay on track this holiday season! We have come this far into the year, so lets not let all of our hard work go to waste! We challenge you to do cardio for 30 minutes and nourish your body with vegetables each day this week! You can do it! 

During Thanksgiving, the main idea is to remember PORTION CONTROL. You do not have to avoid dessert completely, but focus on being mindful with your portions. Moderation is the key! Decide ahead of time which treat you want to have, and then decide which you could give up. For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, and then have a smaller piece or just a few bites of pumpkin pie. Toast some pecans for a healthier treat! Below are 5 Thanksgiving Tips to help you have a healthier and happier Thanksgiving Holiday! 

5 Healthy Holiday Tips

1. Make a list of why you started your fitness journey and read it before going to your party or meal over the holidays! Keep your goals you set at the beginning of the month in mind!

2. It is okay to say "NO" to all the food pushers. You don't have to try everyone's famous recipe or try each of the foods that are sitting out.

3. Portion control is key. Be mindful of how much you are eating of each dish. Everything adds up quicker than you may think.

4. Remember everything in moderation! For example- maybe skip the rolls and mashed potatoes, instead choose a sweet potato with honey and turkey, vegetables, and cranberry sauce, so that you can have a smaller piece or just a few bites of pumpkin pie.

5. Exercise over the holidays: Be ready to be flexible, your usually workout time may not work, so try to fit it somewhere else in your schedule. Join us at the Give Thanks 8K Thursday morning!

Exclusive Sale!

We want to say "thank you" this week with 20% off all clothing merchandise and sessions! Use the code "BLACKFRIDAY" to receive 20%! Code ends on Black Friday at 11:59pm, get your discounted clothing and sessions while supplies last!

No sessions this Thursday or Friday!

Enjoy your Thanksgiving with your beloved friends and family! Take an afternoon walk before or after your meal, admiring the beauty outside and spending some time to be thankful for all He has blessed you with. Enjoy celebrating your health and spending time with those you love, and have an incredible start to this wonderful holiday season. Our Transfit Staff is grateful for you and will see you back in the studio for transformational sessions!

Roasted Maple Cinnamon Sweet Potatoes

Ingredients:

• 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes

• 1/4 cup maple syrup, divided

• 1/4 cup extra-virgin olive oil, divided

• 2 teaspoons kosher salt, plus more for seasoning

• 2 teaspoons of cinnamon

• 1 teaspoon freshly ground black pepper, plus more for seasoning

• 4 large shallots, peeled and thinly sliced

• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.

2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper, and 2 teaspoons of cinnamon. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.

3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.

4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

Happy November! Let’s NOURISH our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💙Two Powerful Words that Can Change Your Life🙏

Sweet friend,

The power of the mind is essential when it comes to transforming our health. Positive self talk and believing in yourself are both important for your mental health and can also benefit your physical health. Positivity increases self-confidence and reduces negative emotions that can leave us feeling down. Training our minds to think positively will increase hope, optimism, and joy in every aspect of life.

We want to pray over all of our TransFit family today - Lord, help us to realize that we are made in YOUR image and likeness. You have made us perfectly in Your image, and for that we are so thankful and blessed. Help us to think and speak positively about ourselves and others, to help build Your kingdom up. In your great name we pray, Amen.

Two Powerful Words

A great attitude becomes a great mood. Which becomes a great day. Which becomes a great year. Which becomes a great life. Let us increase our positive thinking and positive self-talk to create that great attitude.

I AM _______.
You fill in the blank 
STRONG
CONFIDENT 
BOLD
LOVED
MINDFUL 
CHERISHED
FEARLESS
FORGIVEN

I am because He is. I am because He lives inside of me. I am because of my Father.
The inheritance has been set aside for me since before I was born. The only requirement is that I believe it. It starts with belief.

And what I believe, I will, then do.
But in order to believe “I am” over me, I have to know who He is. Without His Word as my guide, I may wander.

The Word says “He is”, that is how “I am”-changes everything. It will change me. It will change you.

The battle in my mind is for me to eliminate “I can’t.” And the One who is winning me back is doing so by imparting a new phrase: “I am.”  

Praying Psalm 144
David’s ancient Psalm inspires us to sing from my heart a new song of love for the Lord. 

I Am Because You Are the I AM
You are the I AM
I am because you are
I am your servant
You are my Loving God
You are my Air…I am your breath.

I am your shadow…You are my sunlight
You are my Commander
I am your soldier
I am in a war
You are my Fortress

You are reaching down
I am reaching up
I am trusting you
You are my stronghold

You are our Rain
My son is your thriving plant
My daughters adorn your palace
You are our King.

This is the foundation of true identity and well being.

Family Ab Workout

We love helping our TransFit family live transformed! Try out this fun workout with your family in the comfort of your home! Your goal is to do 15-18 reps of each ab workout!

Superwoman or Superman

30 second Plank

Mountain Climbers

Windshield Wipers

The Holiday Extravanganza is Here!

Let’s get excited about the best challenge of the holiday! With the holidays right around the corner comes a lot of great food and sweet treats. Need accountability over the holidays to eat healthy and exercise? We have just the game for you! Join us for our Holiday Extravaganza to track your weight throughout the holiday season! This is the LAST WEEK of weigh-ins! Come join us in the studio for a great workout and start the Holiday Extravaganza!

Community Ladies Night Out

We are so blessed with all of you amazing women at TransFit and love building relationships with you! Join us on Thursday, November 21st at Board and Brush for a fun night of painting, conversation, and giving to the community! Bring hats, gloves, or scarves to donate to Our Daily Bread homeless shelter to give back to the Athens community. Mark your calendars and sign up through the link below for a great night with out TransFit community!

Meet Our New Trainers!

Say hello to our newest trainers Katie and Erin! Katie and Erin are both students at the University of Georgia with a passion for fitness. They are so excited to get the opportunity to encourage you in our afternoon sessions! Come see them on Tuesday and Thursday afternoons for a great workout!

Kale Apple Salad

Ingredients

• 2 tablespoons olive oil

• 2 teaspoons apple cider vinegar

• 1 teaspoon lemon juice, freshly squeezed

• 6 cups kale, torn, and big ribs removed and discarded

• 1/2 apple, cut into thin, 1" pieces

• 1/3 cup walnuts, chopped and lightly toasted

• 2 tablespoons goat cheese

• 1/4 cup cranberries

Directions

1. In a small jar, combine the olive oil, vinegar and lemon juice. Secure the lid and shake vigorously to combine.

2. Place the kale leaves in a large salad bowl. Pour and massage the olive oil mixture into the leaves with your hands.

3. Throw the apples, walnuts, goat cheese and cranberries on top of the kale and lightly toss to combine.

Happy November! Let’s NOURISH our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🎁It’s Time for the Holiday Extravaganza!🙌🏼

Sweet friend,

Can you believe the holidays are right around the corner?! November is flying by and before we know it, it will be Christmas! We have a fun challenge for you to start off the holiday season - the HOLIDAY EXTRAVAGANZA! Join us for this challenge to keep your nutrition and fitness accountable over the holidays! Check out the rules of the challenge below, we are so excited to start this holiday challenge with you!

The Holiday Extravanganza is Here!

Let’s get excited about the best challenge of the holiday! With the holidays right around the corner comes a lot of great food and sweet treats. Need accountability over the holidays to eat healthy and exercise? We have just the game for you! Join us for our Holiday Extravaganza to track your weight throughout the holiday season! Weigh-ins start THIS WEEK and will continue through next week! Come join us in the studio for a great workout and start the Holiday Extravaganza!

Holiday Extravaganza Kick-off Workout

Get a head start for our Holiday Extravaganza challenge with this awesome chest and ab workout! Easy to do at home, start toning those abs and upper body! Give this workout a try at home and let us know how it went!

Community Ladies Night Out

We are so blessed with all of you amazing women at TransFit and love building relationships with you! Join us on Thursday, November 21st at Board and Brush for a fun night of painting, conversation, and giving to the community! Bring hats, gloves, or scarves to donate to Our Daily Bread homeless shelter to give back to the Athens community. Mark your calendars and sign up through the link below for a great night with out TransFit community!

Lunch and Learn Success

What a blast our November lunch and learn was! Thank you to all the women that joined us last Friday to learn how to optimize the female body! Don’t worry if you missed out - download the lunch and learn notes below and learn from home how to optimize your body to reach peak performance and keep your body healthy for life!

November Calendar Challenge

Our goal this November is to NOURISH our bodies! Your challenge this month is to eat 3 servings of vegetables every day and staying active! Downlaod, complete, and bring in your calendar at the end of November to receive a PRIZE!

Pumpkin Turkey Chili

Ingredients 

• 2 lb. 99% lean ground turkey breast

• 3 15 oz. cans of great northern beans, or kidney beans (mixed is great)

• 1 15 oz. can of pumpkin puree 1 onion

• chopped 3 cloves of garlic

• minced ½ Tbsp Chili powder (or more to taste)

• 1 Tbsp Cumin

• 1 tsp Oregano

• 2 tsp black pepper

• 2-3 cups of low sodium chicken broth

• 1 tsp. olive oil

• Salt to taste

Directions

1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white.

2. Pour the beans, pumpkin, peppers, spices and broth into a large pot or crock pot.

3. Mix in the pot and let simmer or if in crockpot set on LOW for 8 hours or HIGH for 4 hours.

4. Garnish with avocado, greek yogurt, cilantro, and salsa!

5. Nourish your body with the tasty meal and enjoy!

Happy November! Let’s NOURISH our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💙Exciting Events to Nourish Your Body in November🙌🏼

Sweet friend,

Happy November! With a new month beginning, it’s time to refocus our minds to a new goal! Our focus this month is to NOURISH our bodies, minds, and spirits! We can nourish our bodies by eating nutrient-filled food and drinking at least 80 ounces of water, along with staying active. We nourish our minds and spirits by reading scripture daily and reflecting on our goals. Download our November calendar below to keep track of how you can nourish your body during November!

Lunch and Learn this FriYAY!

As we kick off “Nourish November,” come join us this Friday, November 8th from 12-1pm to learn how to transform and nourish your body! Enjoy a nutritious lunch from The Pine and join other women in community as we learn how to optimize the female body’s full potential! You don’t want to miss out, mark your calendar today! Kaeti Shurling, Katie Woodall, Lisa Patton, and Caroline Ward will be teaching on different topics learned at a recent conference on obtaining optimal health, peak performance, mental clarity, and maintaining a strong body for life.

New 5:30am HIIT Session!

We have a new session starting this Friday to kick off your weekend! Join us on Fridays at 5:30am for a HIIT workout to leave you feeling refreshed for the weekend! We can’t wait to encourage you to live transformed bright and early!

The Holiday Extravanganza is Here!

With the holidays right around the corner comes a lot of great food and sweet treats. Need accountability over the holidays to eat healthy and exercise? We have just the game for you! Join us for our Holiday Extravaganza to track your weight throughout the holiday season!

Community Ladies Night Out

We are so blessed with all of you amazing women at TransFit and love building relationships with you! Join us on Thursday, November 21st at Board and Brush for a fun night of painting, conversation, and giving to the community! Bring any canned goods to donate to Our Daily Bread homeless shelter to give back to ur Athens community. Mark your calendars for a great night, we can’t wait to see you there!

TransFit Girls

Our TransFit girls have been working so hard and we are so proud of them! From team relays to neon GLOW workouts, our TransFit girls have learned how to live transformed while having a blast! TransFit girl sessions will continue at 4:30pm through November 20th then start back in January to kick off the new year!

Have You Reached You Goals?

Here at TransFit, we love encouraging you in the studio as you work toward your goals! Our trainers would love to meet with you for a FREE “goals” check-in, whether you have reached your goals or want to make new ones! Email us at transfitathens@gmail.com to set up a time with one of our trainers to talk about your specific goals!

October Challenge Winner

Congratulations to Julie Bayne, our October Challenge winner! Julie completed her October calendar, exercising, staying accountable and stretching for at least 5 minutes every day! We are so proud of you Julie!

November Calendar Challenge

Our goal this November is to NOURISH our bodies! Your challenge this month is to eat 3 servings of vegetables every day and staying active! Downlaod, complete, and bring in your calendar at the end of November to receive a PRIZE!

Chocolate Chip Pumpkin Protein Pancakes

Ingredients

• 2/3 cup homemade pumpkin purée

• 4 tbsp coconut flour (found in the organic section)

• 1/2 tsp baking powder

• 1 tsp cinnamon

• 1 tsp pumpkin spice

• ½ cup chocolate chips, more as desired

• 1 scoop vanilla protein powder

• 1 tsp organic vanilla extract

• 4 organic eggs

• 1 TBSP honey (raw preferred)

Instructions

1. In a bowl combine all ingredients

2. Spray large skillet

3. Pour batter and let cook over medium/low heat

4. Top with pure maple syrup, chopped walnuts, and additional scattered chocolate chips (Serves 4)

Happy November! Let’s NOURISH our bodies, minds, and spirits this month so we can best live out God’s purpose for our lives! We can’t wait to encourage you in the studio to live transformed!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🍎OPTIMIZE Your Nutrition and Finish October Strong!

Sweet friend,

We are so proud of your hard work this month to OPTIMIZE your health! Now it’s time to talk nutrition: are you fueling your body with the best foods to OPTIMIZE your health? Your nutrition is vital in your transformation! Learn all about strengthening your body with nutrition with these 3 videos from our registered dietician, Kaeti Shurling. Let’s finish October strong and meet our nutrient needs! We can’t wait to encouarge you this week - check out our TransFit app so see our new session additions!

Spooky Session Thursday!

With Thursday being Halloween, wear a costume when you come in for a session! Let’s workout with a fun and SPOOKY twist, we can’t wait to see what you wear!

How Can We Support Our Strength Through Nutrition?

Balance is key when it comes to supporting your strength through nutrition. Eating foods that include macro-nutrients and micro-nutrients are important as well as adequate protein and water intake. A balanced, nutrient-filled eating plan with protein, water, omega 3’s, vitamin D, and calcium can help build strength in adult years and into older adulthood! Check out the video below to learn more about how nutrition aids in building strength!

Protein Benefits

As we age, our protein needs can increase! It is vital to make sure you are consuming enough protein to keep our muscles and bones strong. Protein intake also depends on disease-related conditions, with acute and chronic illnesses increasing protein needs. Some protein-filled foods to incorporate into your daily meals are eggs, legumes, lean organic meat, greek yogurt, and nuts - with protein from real food sources being the best to eat! Check out RD Kaeti Shurling’s advice when it comes to protein below!

Are You Drinking Enough Water and Consuming Key Vitamins?

Our bodies are 60% water so when we don’t drink enough water, our bodies become dehydrated and can start to shut down. For active individuals, at least half your body weight in water should be consumed per day! In addition to water intake, calcium and vitamin D are important for bone health. These nutrients are key to keeping our bodies hydrated and our bones strong! Watch the video below to find out another key nutrient to incorporate into your diet!

Congratulations to All of Our AthHalf Runners!

We are so proud of all of our runners who ran the AthHalf this past weekend! What an awesome morning of living transformed and running for the Lord! Thank you to everyone who came out to support our TransFit runners!

Mark Your Calendars for November 8th!

Come join us for our November Lunch and Learn on Friday, November 8th from noon-1pm! Eat a tasty lunch from The Pine and learn all about OPTIMIZING your health through exercise and nutrition!

NEW Live Transformed T-Shirts and Tanks

We love seeing you #livetransformed in and out of the studio! Check out our cute new “Live Transformed” t-shirt and tank and purchase yours today!

5-day No Sugar Meal Plan

OPTIMIZE your nutrition and try out our 5-day no sugar challenge with a 5-day meal plan to help you reach your no sugar goal! With Halloween around the corner, keep away from those sweet treats by reaching for fresh fruit to satisfy your sweet tooth! Download the FREE 5-day meal plan today and start the 5-day no sugar challenge! You can do it!

Let’s #livetransformed and finish October strong! You will feel refreshed and revived with energy after this challenge. Stretch everyday is your October goal! You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

⚡️How To OPTIMIZE Your Race Day🏃🏼‍♀️

Sweet friend,

Can you believe we are reaching the end of October? This month has gone by so fast but we are so proud of how you have OPTIMIZED your health during October! With the AthHalf coming up this weekend, our focus this week is how to OPTIMIZE preparing and running a race. Whether you are a runner or aspire to be one, these running tips, workouts, and stretches will benefit you either way!

Steps to OPTIMIZE Your Race Day

1. Prepare to have fun! Predetermine your focus, mantra, or verse. Have fun while you run, think happy thoughts, and run free!

2. Pace yourself. On race day you may feel excited, with the motivation of the crowd getting your adrenaline flowing! It is ideal to have a negative split during the race, meaning the second half of your race is faster than the first half. Pace your race and finish strong!

3. Know what you’re wearing!  You want to be sure on race day the clothing you wear is something you’ve tried before and ran in.  You don’t want anything new or different rubbing or chaffing you during your run.

   Watch the video below to find out the last 2 steps to help you OPTIMIZE your race day!

Good Luck to Our AthHalf Runners!

We are so proud of our TransFit AthHalf runners! We have loved encouraging you to work hard and reach your running goals here at the studio and can’t wait to cheer you on this weekend! You are strong runners - may the Lord guide your steps and keep your body healthy as you run the race!

Ultimate Runners HIIT Workout

HIIT training is outstanding for your cardiovascular system, benefitting runners by boosting 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. HIIT workouts also recharge your cells and boost your hormones! This creating more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones! Try out this HIIT workout to increase your oxygen intake and energy to boost your race performance!

5 Benefits of Yoga for Runners

Yoga increases your strength and flexibility while reducing the chance of getting injured through working key muscles used in running!

1. Strength: Yoga helps strengthen your quads, hamstrings, hip flexors, and core muscles which can improve running posture and technique

2. Flexibility: Holding each yoga pose for 30-40 seconds helps loosen your muscles, joints, and ligaments allowing you to run more freely!

3. Breathing Techniques: Yoga helps you focus on your breathing which is also important to do during running. Working on breathing techniques can allow you to increase oxygen intake during those long runs to improve your overall performance!

4. Back Health: The impact of running can take a toll on your back over time. Yoga flows strengthen muscles around your spine, mobilizing the back to decrease risk of injury.

5. Mental Strength: Concentration on your body and clearing your mind with each intricate yoga stretch allows you to build mental strength. Pushing yourself through the discomfort or difficulty of certain moves can carry over into pushing your self mentally and physically during your run!

Download the yoga flow below to improve your overall health and running performance!

NEW Live Transformed T-Shirts and Tanks

We love seeing you #livetransformed in and out of the studio! Check out our cute new “Live Transformed” t-shirt and tank and purchase yours today!

Balsamic Roasted Chicken

Ingredients: Chicken

• 1 whole chicken, 3 ½ to 4 pounds

• ½ teaspoon kosher salt

• 4 carrots, sliced ¾ inch thick (about 2 cups)

• 1 pound small Yukon Gold potatoes, halved

• 1 large onion, quartered

Ingredients: Balsamic Dressing

• 3 tablespoons balsamic vinegar

• 3 tablespoons chicken stock

• 2 tablespoons olive oil

• 1 tablespoon honey

• 1 tablespoon fresh oregano, chopped

• 2 teaspoons fresh rosemary, chopped

Instructions

1. Preheat oven to 500°F. Rinse chicken with water, pat dry, and rub with ½ teaspoon kosher salt. Butterfly chicken by removing the backbone with kitchen scissors and set aside.

2. Place carrots, potatoes, and onion inside a 12-inch cast-iron skillet or glass baking dish (coat with cooking spray if using glass). Lay chicken on top of vegetables, breast side up, tucking wing tips. Combine sauce ingredients and pour over top of chicken.

3. Place skillet on middle rack of oven and roast for 15 minutes. Reduce temperature for 400°F and continue cooking for an additional 15 to 20 minutes or until a meat thermometer registers 165°F in the thickest part of breast. Let meat rest for 15 minutes before cutting.

Let’s #livetransformed and finish October strong! You will feel refreshed and revived with energy after this challenge. Stretch everyday is your October goal! You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

⭐️October Spotlight: TransFit Girls!💕

Sweet friend,

We love being able to teach the next generation how to love and take care of their amazing bodies! Our TransFit girls work hard every Wednesday to prepare their bodies for the awesome journey God has planned for them. We are so excited to celebrate our TransFit Girls this month as our October Spotlight! These girls are so full of life and energy in the studio and our TransFit Team is ever so grateful to pour into their lives. We love getting to inspire them Wednesday’s at 4:30 pm and anywhere, anytime with our TransFit Girls Transformation Online Plan!

TransFit Girls are Stronger Together

Our TransFit girls have been working so hard on Wednesday afternoons, learning best form in strength exercises. Their 10 station Transformer workouts are filled with fun “buddy-workouts” such as plank high-fives, dancing crabs, box jumps, and relay races. These girls are #StrongerTogether with partner-workouts, cheering each other on every minute of their workout! They get to warm-up with dancing or a game of “workout” Simon-Says! We love teaching these girls how to care for the beautiful bodies that God gave them through working out and eating healthy with friends.

What Our Girls LOVE about TransFit!

“I like working out with friends!”

“I love working out and being with my friends!”

“I like doing relay races to warm up!”

“I like working out and meeting new people!”

“The teacher is fun and I love being with my friends!”

Work Hard, Play Hard!

TransFit girls love a good competition! We always start or end these sessions with a type of team relay or contest! Our girls have a blast working hard for a fun prize doing plank competitions, wall-sit competitions, and push-up competitions!

TransFit Girls Transformation Online Plan

Check out our TransFit girls Transformation Online Plan! This 4 week plan is filled with fun workouts to do at home, nutrition tips for packing a school lunch, yummy recipes, and encouragement to let them know they are so loved by an Almighty Father! Through this plan, we want our TransFit girls to feel strong, beautiful, and loved - and be proud of how they are transforming body, mind, and spirit!

We Have New Sessions to Help You OPTIMIZE Your Body!

Join us on Mondays at 6pm for Transformer and Tuesdays at 5:30am, 10:30am, or 6pm for new sessions! Come transform your body, strengthen and lengthen your muscles, and renew your mind!

A TransFit Girl’s Favorite: Fruit Pizza!

Ingredients:

• 1/2 cup of low-fat plain yogurt

• 1 tsp of honey

• 1/4 tsp of vanilla extract

• 1 large watermelon

• 2/3 cup of sliced strawberries

• 1/2 cup of halved blackberries

• 2 tbs of torn fresh mint leaves

Preparation:

1. Cut 1 large round slice out of the center of the watermelon

2. Mix yogurt, honey, and vanilla extract in a small bowl

3. Spread yogurt, honey, and vanilla mixture out onto watermelon like pizza sauce on a pizza!

4. Add strawberries, blackberries, and mint leaves on top of the yogurt

5. Cut watermelon into “pizza” slices and enjoy!

Let’s #livingtransformed and stay strong during October! You will feel refreshed and revived with energy after this challenge. Stretch everyday is your October goal! You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!