body mind spirit

🔥 7 Foods that Balance Hormones and Help You Lose!

Hey friends,

What an awesome week it’s been at the studio! We are so proud of you all for showing up and starting January strong. If you haven’t read about Paige Colquitt’s Holiday Extravaganza transformation, check that out on our blog HERE.

Have you ever felt like you’re exercising and eating a better-balanced diet, but still seeing no progress? Still feeling sluggish? Often, unbalanced hormones can sabotage your goal of feeling your best. Your body’s hormones help control everything from your metabolism to your body’s fat storage. Today we want to introduce you to 7 superfoods you can add into your daily nutrition plan to revive your body to help you feel your best!



Avocados contain a substance known as beta-sitosterol. Beta-sitosterol has been shown to significantly lower blood cholesterol levels, balance cortisol levels, and decrease inflammation in the body. And, you can add them to literally anything! Who doesn’t love another reason to eat avocados?


Almonds contain protein and fiber, and are known to slow the absorption of carbohydrates in the body. Studies have found that walnuts are also a good source of the hormone melatonin, which helps promote more restful sleep.


Cinnamon has the ability to speed up the metabolism and stabilize blood sugar levels, which can help with weight loss. It also has anti-inflammatory and anti-bacterial properties that help keep your body healthy. In fact, it’s the cinnamaldehyde in cinnamon that naturally helps balance the body’s hormones. Add some cinnamon to your oatmeal or sprinkle some on an apple and enjoy a healthy snack!

Green Tea

Studies have shown that green tea extract increases metabolism and helps the body burn fat. It provides a boost of energy while blocking the release of the stress hormone cortisol, which helps gut the accumulation of belly fat! It also helps you warm up on these cold winter days! Purchase our team’s favorite green tea on Amazon HERE.



Pomegranates have amazing anti-cancer, anti-inflammatory, and antioxidant properties that help keep the body healthy and fight off disease. They also provide the same estrogens that the female ovaries produce – estradiol, estrone, and estriol. Adding pomegranates to your diet can help reduce mood swings while helping your body combat breast cancer and heart disease.



Adding turmeric to your meals will do more than just spice things up. Turmeric naturally reduces inflammation, pain, and swelling in the body. It also helps to balance your hormones and keep your immune system functioning properly! Sprinkle it on your food or make Turmeric Tea or Golden Milk for a warm drink. Get our team’s favorite Turmeric from Amazon HERE.



Broccoli contains high amounts of photochemical called indoles, which play a large role in estrogen metabolism. Indoles work to convert estrogen into a safer form for the body to metabolize, which reduces the risk of estrogen-linked cancer, including breast cancer and prostate cancer. 


Try introducing some of these super foods and drinks into your daily nutrition plan and see how much better you feel! Eating a well-balanced diet with plenty of nutrients will revive your body and help you live transformed.

We’ve included a tasty recipe below that incorporates a few of these foods! Try it out and let us know what you think— we love when you tag us in your social media posts!


Superfood Salad


  • 4 cups of leafy greens 

  • 1/2 c chopped broccoli  

  • 1/2 c chopped red apple

  • 1 avocado sliced 

  • 1 pomegranate seeds removed

  • 1 cup walnuts roughly chopped


  • 1/2 cup avocado ripe

  • 1 tsp seeded mustard

  • 2 tbs lemon juice

  • 6 tbs olive oil

  • 1 splash apple cider vinegar

  • 1 pinch sea salt

  • 1 pinch black pepper


  • Combine all the ingredients for the salad in a large bowl.

  • Place all the ingredients for the dressing in a blender and process for 20-30 seconds or until you reach a smooth consistency!

  • Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!


Don’t forget to sign up for sessions in advance on the app!

If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at


Team TransFit

🎉 Jump Start Your 2019 with Our New TransFit Packages!

Sweet friends,

We hope you had a wonderful Christmas with friends and family! To those of you who are participating in the Holiday Extravaganza, finish strong and remember your goals as we approach the last challenge day- NEW YEARS! Remember the goal of this challenge is not to restrict you, but to help you treat your body consistently as the amazing gift it is!

Let’s all stay motivated and active this holiday! Don’t overindulge in leftover holiday treats. You can find workouts and recipes to stay on track even while traveling on our website or on our TransFit app HERE.

During this time of rest and relaxation, we encourage you to take time to focus on your goals for 2019— through health and all other areas of your life.

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As we transition into the New Year, we are so excited to announce our TransFit January Jump Start Packages! Are you ready to jump start your body, mind and spirit for a successful year in 2019? These packages will provide you with a healthy all-inclusive approach to help you meet your fitness goals! The January Jump Start packages will get you on the right track to live transformed and make 2019 the best year for body, mind and spirit!

January Jump Start Package - $49

(4 week body, mind and 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

  • 2019 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 PDF on January 1st! This package can be purchased on our website by clicking the button below.

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January Jump Start Package Elite - $85

This package includes all of the above benefits, plus a 25 minute personal consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers. This will completely assess your body and create an individualized plan to help you reach your goals for 2019. This can be purchased on our website by clicking the button below!

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

This package includes all of the above benefits, plus 8 transformer sessions to be used in January 2019! You will have all our meal plans, recipes, home workouts, and consultation to help you develop your transformation plan and add additional strength, cardio and flexibility sessions in the studio. This package can be purchased on our website by clicking on the button below so you can receive and book your 8 transformer sessions as well!


January Jump Start Package ULTIMATE - $395

This package includes all of the above plus an additional weekly 30 minute session with one of our Personal Trainers or Nutritionist to customize your transformation and help keep you accountable for your goals! With this package, you are guaranteed to reach your goals and rest your body, mind, and spirit. This package can be purchased on our website by clicking the button below!


If you have questions about any of these packages, please email us at for more information! January Jump Start packages will be emailed to you on January 1st. We can’t wait to see you in the studio in 2019 ready to start your transformation!

TransFormer Power Lunch


TransFormer Power Lunch


  • 3 cups chopped baby spinach or kale

  • 1 medium pear, chopped

  • 1/8 c dried cranberries

  • 1/4 cup chopped walnuts or cashews

  • 1/4 cup edamame or chickpeas

  • 1/2 cup any roasted vegetable leftover (roasted butternut squash or sweet potatoes are best)

  • 1/4 avocado

  • 1/4 cup quinoa

  • 1 oz. (1 tbsp) goat cheese, crumbled


  • In a large bowl, combine the greens, pears, cranberries, nuts, quinoa, roasted vegetable beans and cheese.

  • Drizzle with vinaigrette.

  • Toss for 1 minute, coating every leaf.

  • Add avocado on top and top with fresh ground pepper. Enjoy!

Here is one of our favorite workouts of 2018! Try this out at home over the next few days to feel recharged and strong headed into the new year! You can also check out workouts on our app HERE or on our YouTube channel HERE.


Last, we want to thank you all so much for another amazing year! God has truly blessed us, and we have loved watching Him use TransFit as a ministry to inspire and encourage us all to transform body, mind and spirit. We could not be more grateful for you all! If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at


Team TransFit

Save the Date for Three Big Upcoming Events!

Hi sweet friends! 

We are grateful the power is back on the the TransFit studio this week! Come in for a total body, mind, and spirit reset and refocus for your week! Remember to join us for our September Squat challenge.  Send in your calendar at the end of the month to be entered to win a FREE month of sessions!  

Please join us for our THREE BIG EVENTS this September! We are excited to announce the kick off of our new sessions this month and a community wide Lunch & Learn!

Biblical Meditation- Beginning September 19 from 12-1 PM

We will be offering a Biblical Meditation session on Tuesday's at noon this will begin on September 19. The 55-minute guided biblical meditation session will offered by Valerie Langley.  We realize meditation is so important because when we get quiet and still we have the opportunity to hear God. The difference in praying and mediating is: prayer is us talking to God and meditation is us listening to Him. Not only is meditation great for reducing stress and anxiety but it also can strengthen your connection to God and align your thoughts with His. Meditation has also been scientifically proven to lower blood pressure, help with sleep, reduce pain, increase memory and attention, boost your immune system, help you to respond instead of react, increase productivity, and form new neural pathways literally changing your brain. You will  learn how to meditate in the session as well as be lead though a transforming experience. 

Sign up on the Mind Body or TransFit app- Use TransFit TransFormer or Yoga Session Credit for Meditiation session.


TransFit Bible Study- Beginning September 21 from 12-1 PM

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We are also offering our TransFit Bible Study on Thursday's 12-1pm with Caroline Ward. The Bible Study will begin on September 21.  Cost for this 6 week session is for the Live TransFormed Book only. Please sign up on Mind Body or the TransFit app! 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans


Lunch and Learn, Tips for Healthy Walking and Running- September 29 at 12:30 PM

We would love for you to join us Friday, September 29 at 12:30 PM at the TransFit studio. At this event, we will learn more about walking and running specific exercises to strengthen gluten and hips, best foods for walkers and runners, Yamuna foot rolling for healthy feet, how to strengthen your mind to break through blocks, and the importance of specific shoes! The Lunch & Learn will be a fun fellowship event where we enjoy Lunch from the Pine and learn healthy running and walking tips! 


We are so excited for these new sessions and hope that you will be able to join us! You can sign up on our app HERE! Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

If you have any questions, please email us at We are excited to start these sessions with you! Let's make this September our best month yet! 


Team TransFit

Happy 4th of July! Let's Find Freedom in Him

Happy 4th of July! 

This month we are focusing on our freedom in the Lord! But today, we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We pray that you live in this freedom, as you focus on the Lord! 

Here is a great Fourth of July recipe you can try today! Super easy and a huge hit for everyone! Enjoy!

Chop baby tomatoes, fresh basil, fresh mozzeralla cheese, watermelon- Drizzle of olive oil and balsamic! Toss lightly to coat! Yuummmm....

We hope that you enjoy your 4th of July festivities, while living transformed in mind, body, and spirit! 

We look forward to seeing you tomorrow morning for a week full of great sessions! If you have any questions, please email us at TODAY, is our LAST day of our SUMMER SIZZLER SALE! Use the promo code- SIZZLE to receive 15% off all sessions. Keep challenging yourself on our push-up challenge! 


Team TransFit

How can you reach your goals in 2017?

Happy Friday! 

We are off to an amazing start this January and we are excited to see all that this year will hold for YOU! With a new year, it is so important to focus on our goals for the month and upcoming year! We want to challenge each of you to take the time to think about your goals. We all have goals that we want to accomplish and our TransFit team wants to help you see each goal achieved! It is not too late to purchase a January Jump Start Package to help kick start your January! You can purchase it on the app HERE or on our website HERE

 A new year gives you time to start fresh with your goals. Let's not look back at the past at what we should have done or missed out on, but rather look to the present moment and the  future and get ready to focus on what we are going to accomplish! 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! In addition to goals, we must focus on accountability. When someone is on your side, keeping you on track with all of your goals, you can transform and achieve! This person should be someone who checks in with you, at least weekly, and is encouraging and motivating you to be your best! 

Please print and fill out this goals sheet below and send us a picture or bring it to the TransFit studio so we can hold you accountable!

We want to encourage you to focus on your goals for body, mind, and spirit. One important  part of whole body health is nutrition. Below is week 2 of our January Jump Start meal plan! While focusing on nutrition, we want to challenge you to hydrate! Focus on drinking 80+ ounces of water daily to make that healthy habit. 

Celebrate each small victory and realize that your health and nutrition is not a diet or a means to an end. This is your new healthy lifestyle! 

 4th grade girls, Middle School girls, & 9th grade girls are starting so please email us if you would like more details about these exercise programs! 

If you participated in our Holiday Extravaganza and want to weigh in, come by the studio today or tomorrow! We will announce our winners next week! If you have any questions, please email us at 


Team TransFit


Happy New Year! You can commit to your health this year!


Happy New Year! We are looking forward to an amazing 2017 with you! Let's make the most of every single day we are given, and make the most of every opportunity we have to be healthier in each area of our life! Don't wait another second, realize that you CAN change any aspect of your life that you want to!  How can you commit to your health and reach your goals this year? Accountability is the key to unlocking your success in 2017! Our TransFit Team wants to know you and help you reach your goals!  We want to take this journey with you and we know you can achieve your goals! 


Thinking about the New Year- Are you going to be looking to jump start your body, mind, and spirit for a successful 2017? The TransFit January Jump Start package will provide you a healthy inclusive approach to help you achieve your fitness goals! The January Jump Start packages will get you on the right track to make 2017 the best year yet, body, mind, and spirit! Our January Jump Start package and all other packages  will be offered to you today for 10% OFF! Use the code TFNEWYEAR when you checkout! You can purchase packages on our app or through MindBody



We want to say that you so much for another incredible year. God has continued to bless TransFit and we have loved watching Him use TransFit as an amazing ministry. You all inspire us each day, and we could not be more grateful to do what we love and serve you! 


Team TransFit

Holiday Hustle workout you can do at home!

Sweet Friends! 

We are off to a great start this week in the studio and we hope you can make it in today or tomorrow before we close for the Christmas season! But... we will be with you in spirit this season! Try this fun, energizing holiday workout with your family! Please share it if you do- we would love to see you sparkling over the holidays! Use our hashtag #TFholidayhustle

I have heard so many awesome stories of success during the Holiday Extravaganza! The pot of cash is HUGE this year and the prizes for the top 10 winners are really great! Keep up the great work! We are  so proud of all of you! You can do it! 

Also, we want to provide TransFit clients all over the United States the most effective whole body experience! We would love if you could take a few minutes to fill out this survey, so that we can better serve you in 2017! Completing this survey will give you $5 OFF your next purchase! Use the code SURVEY!

Start this week off strong! Remember to take part in the week's challenge of 1 mile a day and keep up the GREAT work! Focus this week on being diligent in your meal planning, workouts, and rest as we prepare for Christmas! Let's also take time this week to focus on the true reason for the season! As we go to parties, events, and gatherings let's remember the reason we celebrate- Jesus's birth! 

 Come join us today or tomorrow for your last studio workout of 2016! Please register in advance, so we can prepare each session for you! 


Team TransFit

December Client Spotlight- Krista McLean

Happy Saturday, friends! 

We are so proud of each of you for working so hard this December! You are off to a great start and are truly pushing yourself to finish 2016 strong! Today, we are excited to introduce to you our December Client Spotlight- Krista McLean! Krista is mother of three beautiful children, and homes schools these three miracles! Krista started at TransFit  9 months ago by committing to getting in her strength sessions 2-3 times a week at 5:30am at TransFit and she has seen awesome results!  Krista is dedicated in the TransFit studio and at home and gives 110% to everything she does! We are so proud of her progress this year and we are excited to another great year of helping her reach her goals in 2017! Keep living transformed beautiful lady! We are so proud of you! 

My journey to a healthier lifestyle began sometime between baby #2 and baby #3.  I wanted to work off those extra pounds gained, and once pregnant again, I wanted to stay in shape to make labor and recovery a little easier.  I worked out a few days a week after, but really began making my health a priority this past spring.  I joined TransFit in April and have loved every session. 

 As a homeschool mom of 3, 5:30am has proven to be the best time for me to workout.  I go to 2-3 TF sessions a week and do the running group.  I am also running on the days that I am not scheduled at TF.  I have seen so many changes from my body to my energy levels!  The running has been my biggest challenge.  I would much rather work on strength exercises but cardio is important as well.  I have always wanted to be a ‘runner’ and Lisa’s sessions have shown me that I can do it.  No matter how slow or how far I have to go, I can do it.  I began TransFit with struggling to run  one mile and have worked up to running 5 miles just last Sunday!  I came home that evening and signed for the Chick-fil-a Half Marathon in April.  One of my goals has always been to run a half before I am 40, and I am going to make it happen. 

Krista and trainer, Katie Woodall 

Krista and trainer, Katie Woodall 

 Because I am home with my children, I want to have the energy required to be with them, and I want to instill in them a healthy lifestyle.  I also want them to know that we exercise for our hearts, because God gave us these bodies, and to be good stewards of that responsibility.  I am not the best but we try to eat more vegetables now than before and we eat at home more.  I eat a salad for lunch every day and strive for 80 oz. of water each day.  I still have a love for pasta, bread, and Dr. Pepper but am trying each day to cut back on all of those things! 

 All of the ladies at TransFit have been so encouraging in helping me reach my goals.  Caroline is my overall cheerleader always telling me, “Yes you can!” Lisa is an awesome running coach with lots of tips and tricks!  Katie and Shelley are great running partners who are always smiling not matter what face I may be making at the time!  I could not do any of this without them and am so thankful to be able to workout alongside all of them! 

Congrats Krista for making such awesome progress and for changing your mindset to a "Yes I can"- mindset! Here are a few of Krista's favorite recipes! 

Chicken Tortilla Soup with Tortilla chips and homemade salsa/guacamole


  • 2 cartons of chicken broth
  • 1 cup of V8
  • 1 can of corn
  • 1 can of black beans
  • ¼ cup of brown rice
  • 1 packet of ranch seasoning
  • ½ cup of fresh salsa
  • 6 chicken tenderloins

Put all in a crockpot and cook on low 8 hours.  Chicken should shred easily.  Serve with chips, cheese, sour cream, avocado. 

Salsa Recipe:

  • 4 roma tomatoes
  • 2 cans of rotel
  • 1 jalapeno
  • Juice of 1 lime
  • garlic to taste

Blend all together and add salt/pepper/garlic to taste. 

Mix a little of your salsa with an avocado for yummy guacamole! 

We look forward to seeing you in the studio this week to help knock out any holiday stress! Please try to sign up for your session this weekend as it helps us to plan the week and helps you stay accountable and reach your goals! Let's make December 2016  our best! 


Team TransFit

TransFit Don't Miss December News!

Happy Saturday, sweet friends!

We hope you had a wonderful week and are enjoying your weekend! It's hard to believe this year is quickly coming to an end, but now is the time make everyday count to reach your December goals and finish 2016 strong! Come join us this Saturday morning for an awesome 8:00 am  for a TransFormer workout! 

Today, we encourage you to prepare for the week ahead. Go ahead and take the time to plan your exercise and nutrition. Planning ahead can be such a vital part to full transformation. Using a food journal is another great tip to help you reach your whole body health goals! Bring the journal to the studio, we would love to help you make small adjustments this holiday with your exercise and nutrition! Remember, accountability is the key to unlocking your total transformation this year! 

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Please continue to sign up for your sessions on the TransFit app or MindBody. It is extremely important for you to sign up for classes in advance because it helps us prepare the workout for YOU! We do cap all TransFormer sessions at 16 ladies and small groups at 8 ladies to ensure safety and a more personal workout! We are offering 1-1 personal training and nutrition sessions all throughout the day as well please email us to schedule a 1-1 session.

 The holidays are such a busy time of the year and we want to ensure that you will be able to workout at the times that fit your schedule best! You can sign up for sessions HERE on our app or HERE on MindBody. If you have any questions, please email us at

Enjoy your Saturday! We are excited to see you this coming week in the studio!


Team TransFit

BELIEVE You Can Finish 2016 Feeling Your Best!

Happy December sweet friends!

Our theme this month is BELIEVE. We want you to believe in yourself as you finish this year stronger and feeling your best! These next few weeks, remember your goals and go after them. You are stronger than you think you are, so never stop!

This holiday season, we have an amazing December Holiday Salad that has everything you need to stop sugar cravings! Whether you use it as a side or with your favorite protein as a main meal, it will be delicious! We love fueling our bodies with healthy foods that also taste great. Pomegranates are a good source of vitamin-C and provide about 17% per 100 g of daily requirement! This helps boost your immunity keeping a resistance against infectious agents!


December Holiday Salad

Serves: 2

Prep time:  5 minutes

 • 4 cups spinach or mixed greens

• 1 oz goat cheese

• ¼ cup walnuts

• 1 Bartlett pear, ripe

• ¼ cup pomegranate seeds (use a splash of pomegranate juice in the dressing)

c olive oil

c white wine vinegar

• ½ tsp minced garlic

• Pepper

Instructions: In a jar with an airtight lid, shake last 4 ingredients. Toss with greens, top with cheese, walnuts, ripe pear, pomegranate. Add in grilled chicken or other protein for complete meal! Toasting walnuts (400* 6-8 minutes) brings out such a rich flavor.

Friends, let's make the most of this wonderful season. Take in all the smells, lights and the wonderful feeling that lingers in the air this time of year. Take the time to cherish your family and friends more than ever before, and make the most of every day. Choose to pray more, give more and love more in the coming month perhaps than you have all year- always remembering the true meaning of this season! Happy December sweet friends!! Join us December 8th for our Lunch and Learn event! 


Team TransFit

TransFit Black Friday DEAL!

Happy Black Friday! 

We hope each of you had a great Thanksgiving day and were able to spend time with friends and family! We each have so much to be thankful for. 

Today, we are excited to offer YOU a TransFit Black Friday DEAL! We are offering 20% off ANY package, session, or item on our website & the TransFit app. This means that you can purchase ANY item, whether it is personal training, transformer sessions, or a nutrition consultation, for 20% off! You can purchase these packages on our TransFit app or our website and use the code BLACKFRIDAY to receive the discount! 

Enjoy this time with family, but remember to continue to exercise and focus on nutrition. Continue to make everyday count so you can be the biggest loser for Holiday Extravaganza! We can't wait to see you in the studio next week! 


Team TransFit 

3 Tips for Your Healthiest Thanksgiving!

Hi friends! 

Wow, can you believe Thanksgiving is almost here?! This week has already been full of family and friends and it has been on my mind how thankful I am for my amazing clients, friends, and family. As Thursday approaches, let's stay focused on everything we are thankful for- especially the opportunity we have to live our healthiest life. Let's remember we can stay on track, even in the holiday season! Our Challenge this week for Holiday Extravaganza is to do cardio for 30 minutes each day! You can do it! 

Picture from  Fire and Flavor

Picture from Fire and Flavor

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! Maybe 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 3 Thanksgiving Tips to help you have a healthier and happier Thanksgiving Holiday! 

3 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. A healthier way to prepare your turkey is to brine it! Check out this video below from Fire & Flavor to see how to brine the turkey! 

3. 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! 

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! 

Make sure to check back Friday morning for our Black Friday DEAL! 


Team TransFit

Healthy Fall Dinner Ideas!

Good morning sweet friends!

What a high energy week in the studio! Thank you!  Each of you are working so hard and we know that you are preparing for the Holiday Extravaganza! Weigh-in's for the contest start next week! With the holidays approaching, you may need this weekend to relax, and enjoy a delicious home-cooked  fall meal.  Cherish these times. Family meals are can be a time when you can learn what’s going on in everyone’s lives, when you can spark up a fun conversation, and just enjoy sweet company!

When it comes to a delicious fall dinner, when in doubt we say "roast it"!  We love to roast those somewhat strange veggies you may find in your veggie box or at your local grocery store. Roasting veggies brings out the natural sweetness and intensifies natural flavors and allows fresh vegetables to brown, caramelize, and become crispy- YUM... I'm getting hungry!  Here are a few delicious, health fall dinner ideas for your weekend.  Enjoy! 

Delicious Maple Dijon Chicken

Serves 4

  • 4 boneless, skinless chicken breasts
  • 1/2 cup Dijon mustard
  • 1/4 cup maple syrup
  • 1 tablespoon red wine vinegar
  • Salt & pepper
  • Rosemary


  1. Preheat oven to 375 degrees. In a small bowl, mix together mustard, syrup, and vinegar.
  2. Place chicken breasts into 9×13 greased baking dish. Season with salt & lots of pepper.
  3. Pour mustard mixture over chicken.
  4. Bake for about 30-40 minutes, or until meat thermometer reads 165 degrees.
  5. Season with chopped rosemary. And prepare for people to ask you to make it again!


Greek Turkey Burgers

  • 16 ounces 93% lean ground turkey
  • 1/4 cup whole-wheat breadcrumbs
  • 1/4 cup feta cheese, crumbled
  • 1 egg white
  • 1 tablespoon chopped mint
  • 1 tablespoon dried oregano
  • 1/4 teaspoon black pepper
  • Cooking spray


  1. ix all ingredients until just combined. 
  2. Coat a nonstick skillet with cooking spray and place over medium heat. 
  3. Divide the meat mixture into 4 round balls. 
  4. Flatten the burgers with your hand and press your thumb in the center of each burger (this keeps the meat from rising too high as it cooks)
  5. Cook the burgers 5-6 minutes per side, flipping once, until internal temperature reaches 165 degrees F.

Maple Roasted Sweet Potatoes

  • 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
  • 1 teaspoon freshly ground black pepper, plus more for seasoning
  • 4 large shallots, peeled and thinly sliced (optional)
  • 2 tablespoons balsamic vinegar


  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. 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.


Roasted Brussels Sprouts

  • 1 1/2 pounds Brussels sprouts
  • 3 tablespoons good olive oil
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground  black pepper


  1. Preheat oven to 400 degrees F.
  2. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Chop off ends & cut in half.
  3. Mix them in a bowl with the olive oil, salt and pepper.
  4. Pour them on a sheet pan and roast for 25-35 minutes, until crisp on the outside and tender on the inside. Helpful to put the cut side facing down on the pan.
  5. Shake the pan from time to time to brown the sprouts evenly. Serve immediately.

Continue to honor your body this weekend by putting in season, nutrient dense vegetables on your dinner plate! We would love to have you sweat and get those muscles toned before the game, join us 8 AM on Saturday morning! You can find more recipes, workouts, and inspiration on our TransFit app

We will be offering a 4 week session of 4th grade girls and Middle School Girls sessions starting next Wednesday. Please sign up your daughter on Mind Body or the TransFit app

We look forward to seeing you in the studio! 


Team TransFit

Nourish Your Body In November

Happy November sweet friends! 

Way to finish October strong! Loved hearing how so many of you exercised daily in October and had such success with your goals! Excited to share our TransFit theme for November: "NOURISH your body in November".  The November theme will walk us through this month as we focus on nourishing our bodies, minds, and spirits. 

Today, we realize this time of year is very FULL for all of us. With the holidays quickly approaching and the semester coming to an end, we have a never ending to-do list that seems to get longer and longer with every passing day. Let's focus this month on:

  • Being ready to make the most of every moment! 
  • Getting ready for the holiday season ahead! 
  • Getting motivated to reach new goals and live healthier this month! 

Me and my Oct goal sheet.jpg

We are so proud of each of you that participated in our October challenge! Continue to do some type of movement daily! Our October challenge winner is Ellen Sabitini

Ellen started at TransFit in May 2016 and has made many life changes with nutrition and exercise. She has lost many inches, pounds, and body fat over the past few months and has transformed not only her body but her mind and spirit as well! Ellen exercised everyday in October!! Way to go Ellen! We are so proud of you!  You will be inspired by Ellen and her transformation story!  

"I started my first appointment with Transfit on May 26. I had tried different exercise and nutrition plans with a little success but could never maintain it for long. Many of my friends and colleagues were “TransFit success stories”, and while it crossed my mind many times, I had many excuses why Transfit  wouldn’t work for me: I was too out of shape, it wouldn’t work for my busy schedule, etc. Eventually, I hit a point where I needed to do something different! I was not feeling good about myself or my health. I felt I needed to try something more individualized, with someone who could motivate me and hold me accountable. I was so impressed with others who worked out at Transfit that I decided to give it a try, kind of as a last straw! I feel fortunate to work in a place where I am surrounded by strong and beautiful woman who inspire me to be my best everyday!

I started small group personal training sessions this past summer, which was a great way for me to start and get more personalized attention and instruction on how to best do the exercises. Once the school year started, I began attending Transformers classes 3 days a week. At home, I walk everyday and I’ve recently started adding some running intervals to my walks.  

My favorite thing about exercising is learning to do new exercises that I couldn’t previously do (like all the various plank exercises and the jungle gym!) and feeling stronger! I also love exercising outside and being active with my family. My husband, son, and dog accompany me on my walks/runs and motivate me too! A challenge for me is trying new things-I tend to stick to a routine. That’s another reason I like Transfit so much-every session is different and keeps me challenged!

my family.jpg

My current goals are to eat more salads, find good fruit and vegetables in the winter, continue to exercise and follow my nutrition plan through the holidays and the winter season.

Living a healthy lifestyle has definitely made me feel more confident in all areas of my life. I feel like I am a more positive person and more encouraging of others. I have more energy to do all the things in life I want to do!

Strategies that have been most helpful to me:

  •    Meal planning and prep every week
  • Bringing my snacks and lunches to work everyday and cooking at home
  • Food journaling-I’ve food journaled 158 days in a row!
  • Signing up for classes in advance each week
  • Not using food as a reward or celebration or as a stress buster!

I have a lot of favorite foods, that’s one of the problems! My recent most favorite recipes:

 Roasted Vegetables

  • 1 lg Vidalia or sweet onion
  • 1 lb carrots
  • 2 medium zucchini
  • 1 bag of cut butternut squash (such as Trader Joe’s)
  • 2 cups of cherry tomatoes, cut in half
  • 3 T olive oil
  • ¼ cup goat cheese crumbled (optional)
  • Egg, fried (optional)
  • Salt and pepper

Preheat oven to 450 degrees. Cut all veggies into bite-sized (1”) chunks or wedges.  Add onions and carrots to a large roasting pan or casserole. Add 1-2 T of olive oil, salt and pepper and toss. Roast for 25 minutes, stirring once. Add zucchini and butternut squash. Add 1 T olive oil and toss. Roast for another 15 minutes. Add tomatoes and roast for 10 more minutes.

To serve as a main dish: top each serving of roasted vegetables with a 1 tsp of goat cheese and a fried egg. Can also serve on ½ cup cooked quinoa. Leftovers also work great as a savory breakfast or easy lunch.


Tofu Tacos (adapted from Mark Bittman)

I know many people do not love tofu, but this is a great way to make it if you want to give it a try!

  • 8 6” soft corn tortillas
  • 2 T olive oil
  • 1 small red onion, chopped
  • 1 small red bell pepper, chopped
  • 1 T chopped garlic
  • Salt and pepper
  • 1-1 ½ lb of firm tofu
  • 1 T taco seasoning (salt-free if possible)
  • Juice from 1-2 limes
  • ¼ cup fresh cilantro
  • ¼ cup chopped scallions
  • 1-2 avocados, sliced

Heat olive oil in a skillet. Cook onion, red pepper, and garlic 3-5 minutes. Sprinkle with salt and pepper. Crumble tofu in pan (with your hands) and cook, stirring/scraping pan until tofu browns, about 20 minutes. Add taco seasoning and ½ of lime juice.

Cook corn tortillas in a 350 degree oven until warm and slightly crisp (about 6 minutes).

To make tacos: On each corn tortilla, add 2 T tofu mixture, cilantro, scallions, lime juice, and sliced avocado."

Clients, Jen Leahy and Ellen Sabitini 

Clients, Jen Leahy and Ellen Sabitini 

Here is the workout schedule at TransFit looks for November! Please come join us if you are here in Athens! If you are not in Athens OR you've had to cancel/reschedule your class, never fear! We have an awesome section to the website called Transform. Here you can find workouts along with videos that you can do right from home! Some without any equipment at all so you can still get in a great workout no matter where you are or how busy life gets! Additionally, you can check our TransFit Athens App for workouts, recipes, and inspiration! 

We are praying for you friends, and so excited to see what this month holds! Let us start November off stronger than ever, ready to finish out this YEAR the healthiest and strongest we have ever been- mind, body, and spirit. Let us offer up our bodies gratefully, choosing to honor God with our bodies!  Remembering that exercise is worship!  


Team TransFit 

Exciting TransFit Events!

Happy Monday! 

This past weekend, we were in North Carolina to cheer on Kirk Smith! We were so inspired by him as he completed an Ironman. Kirk completed the Ironman, even after being diagnosed with lung cancer in 2013. Kirk says, "The human body is an amazing thing. Even though my head was spinning from the diagnosis, I continued to train for a half marathon. Exercising helped me manage some side effects I experienced from the medication." His never giving up attitude and mental strength is inspiring! His motto is to live everyday to the fullest. In the upcoming weeks, we have exciting events that you can join us and live your day to the fullest! 

The Healthy Running course will take place on November 5- November 6. As a past participant, you are eligible for a 40% discount, by using the code "PP40". Friends can save 15% on Healthy Running courses by using the code "FRIENDS15".

You can register HERE!

Local runs are a fun way to support a cause, be apart of the amazing Athens running community, and spend active time with your family.  

You can register online HERE

What better way to start your Thanksgiving than with the Give Thanks 8k.  We will jumpstart our metabolisms and burn fat all day long!!!
You can register online HERE

TransFit is offering a community workout supporting Mercy Health Clinic.

FREE Workout, Thursday, November 3, 6:30-7:30 PM

You can sign-up HERE

We would LOVE to have you join us for each of these events! If you have any questions, please email us at 


Team TransFit

Does What you Think Help Transform your Body?

Happy Thursday! We have loved spending this October with you! Please let our Team encourage and uplift you as we go into the holiday months. Our theme this month has been optimism in October. It is easy to get down on ourselves and feel that we are not good enough in certain areas, or maybe all areas. But, we want to encourage you and tell you that YOU ARE ENOUGH. You are strong, beautiful, hard working, and dedicated and you are enough.

TransFit Trainer Demetria  "D" is sharing the importance of positive self talk! Take just a few minutes to reset and refocus your thoughts and enjoy her post on positive self talk! 

Do you ever hear that little voice in your head that either speaks confident positive thoughts continuously or maybe even negative thoughts? Although no one else hears that voice, it greatly impacts our lives on a day to day basis. That little voice is what is call self talk. Although you may not realize it, you are already practicing self-talk, without even actually vocalizing these thoughts. Self-talk has a HUGE impact on confidence and even motivation.  Developing better or positive self-talk takes hard work but is an essential piece to living healthy body, mind, and spirit. 

Benefits of positive self-talk:

  • Truly feeling better about yourself
  • Boosting your confidence
  • Building your self esteem
  • Reducing stress
  • Beginning to recognize the optimistic voice in your head
  • Feeling a sense of clarity

3 Ways to practice positive self talk.

1. Listen in - we don’t always consciously take note of that we’re saying in our minds. The first step in improving your self-talk is to actually notice what your inner voice is saying. Take some time each day to listen, and even write down, what you’re thinking.

2. Monitor- is your self-talk more positive or negative? Start questioning your self-talk asking things like:

·      Is there a more positive way of looking at this?

·      Am I keeping everything in perspective?

·      Can I do anything to change what I’m feeling bad about?

3. Adjust- changing your self-talk it easier said than done, but definitely worth working on. Try by countering your negative thoughts with positive ones by shifting your focus on I will, or I can thoughts. For example: Thinking things like:

·      I am capable.

·      I know who I am and I am enough.

·      I choose to be present in all that I do.

·      I choose to think thoughts that serve me well.

·      I choose to reach for a better feeling.

·      I share my happiness with those around me.

·      My body is my vehicle in life; I choose to fill it with goodness.

"For as she thinks within herself, so she is..." Proverbs 23:7

"For as she thinks within herself, so she is..." Proverbs 23:7

Continue to work hard this month ladies and focus on your self talk. It is so important to fill our minds with thoughts of things above. The October Challenge is coming to an end soon! Continue to push yourself to do some sort of exercise daily. One of your exercises could be to come to our new HIIT Cardio class at 5:30 AM on Thursday mornings! You can sign up on the app or MindBody! We would love for you to join us! If you have any questions, please email us at 


Team TransFit

Living Transformed!

Biking for Multiple Sclerosis- Mom, Kaitlyn, and me 

Biking for Multiple Sclerosis- Mom, Kaitlyn, and me 

Happy Sunday Sweet friends! 

Hope you have been able to rest and recharge this weekend so you can be ready for a successful week! I am heading back from North Caroline where mom, Kaitlyn and I rode bike to support MS! I urge you to find something active to do that supports a cause that is near to your heart!  

 Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at for more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  


Team TransFit

Happy Labor Day!

Good morning! Happy Labor Day friends!

We celebrate Labor Day the first Monday in September and  this special day is dedicated to the achievements of American workers. What a blessing that we  are able  to give national tribute to American workers because of the strength, prosperity, and well-being of our country! We are grateful to be apart of such a great country! 

Today, TransFit is closed, but we look forward to seeing you the rest of the week! Check our September schedule and sign up on MindBody or our TransFit app!  We have new 3pm & 4:15 afternoon TransFormer sessions and we have moved our TransFlex/Yoga session to Fridays at 11:30!

Please try to schedule your sessions as far in advance as possible so that we can prepare for your specific workout! We love feedback on session times so please let us know what works best for you!  

Enjoy this day with your family and friends! We look forward to seeing you this week! Keep track of your squats and work hard to complete the September Squat Challenge! If you haven't started yet, today is a great day to start! Continue to be motivated throughout September, growing in your strength in mind, body, and spirit. 


Team TransFit

Find your true STRENGTH in September!

Happy September! We can't believe September is already here! Now that we are back into the swing of things with the routine of school, work, and activities settling into place, it's time to focus in on your whole body health! We are talking in the TransFit studio this month about "growing strong in our weakness".  

Does your body need strengthening and toning?  Your nutrition need cleaning up?  Or possibly your attitude toward a certain situation needs lifting? 

WE ALL have weaknesses and the way we grow stronger is to have faith in those times of difficulty. Leaning on the One who loves you unconditionally rather than leaning on your own understanding is how you can grow strong in your weakness

Please take this verse to heart when you need encouragement:

One way you can increase your body strength and stamina is to set a new September goal and work daily towards achieving that goal. In the month of September we are going to reach for new goals and do a new monthly challenge! 

September Squat Challenge

While we want to use this challenge as a means to reach new personal goals and get stronger in body, mind, and spirit in the month of September, we are also going to include a squat challenge that we can do together as a community!

Not only is this a great way to strengthen your lower body, tighten and tone your glutes but clients who do the challenge will be entered in a raffle to receive a FREE SESSION! Each day you successfully complete the day's challenge, check the chart attached or take a picture of yourself doing an exercise and post to social media using the hashtag #tfsquatchallenge

Throughout the month, we will draw a names out of a raffle and the winner will receive one free session in the  TransFit Athens Studio!  If you need a mental reset for September or want to have a 1-1, thirty minute or hour session with one of our personal trainers or nutrition consultants please email us at or book the session on our new TransFit App

. We want to help you reach your goals! Remember accountability is the key to unlocking your success! 


Team TransFit

14 days to recharge your body, mind, and spirit!

14 days to recharge your body, mind, and spirit!

With September right around the corner and things falling back into a steady routine, NOW is the time to refocus your health priorities. September is the perfect month to make and achieve a new goal. Let’s take these last few days of August to really prepare our minds and hearts and get ready to reach all new goals in September. A 14 day recharge be what you need to get focused to reach your goals.