TransFit Closed This Week In Response to COVID-19

Dear TransFit Family,

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

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

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

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

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

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

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

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

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

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

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

Yoga Flow

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

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

Click the link below to experience the greatness!

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

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

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

photo by www.whiteonricecouple.com

Kale Chips Recipe

Ingredients:

• 1 bunch of Kale

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

Instructions:

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

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

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

4-Week Spring Meal Plan

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

Saturday Group Runs at 6:30am

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

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

Blessings,

Team TransFit

💥How to Maximize Your Health in March⚡️

Sweet friends,

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

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

5 Ways to Maximize Your Weight-loss in March

1. Exercise

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

2. Nutrition

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

3. Rest and Recovery

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

4. Quality Time and Community

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

 5. Praise

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

NEW Bible Study

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

In this study you will learn to:

Identify and challenge doubts in the one true God.

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

Explore how the Old Testament applies to our lives today.

Learn to trust in the goodness and faithfulness of God.

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

Fit for a Miracle 5K

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

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

March Calendar

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

At-Home Workout

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

March Running Lunch n’ Learn

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

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

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

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

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

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

Blessings, 

Team TransFit

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

Sweet friends,

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

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

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

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

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

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

Simple Coconut Quinoa and Lentil Curry with Lime Mango

Ingredients:

• 2 tablespoons coconut oil

• 2 red bell peppers chopped

• 2-3 carrots chopped

• 2 cloves garlic minced or grated

• 1 tablespoon of fresh ginger grated

• 2-3 tablespoons thai red curry paste 

• 1 tablespoons curry powder

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

• 4 cups coconut water OR vegetable broth OR water

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

• 1 cup green lentils rinsed

• 1 cup mixed red and white quinoa

• 3-4 big handful baby kale

• juice + zest from 1/2 a lemon

• 1/4 cup fresh cilantro + basil chopped

• 1 mango sliced or chopped

• 1 lime zest + juice

  Directions:

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

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

Are You Up for the Challenge?

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

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

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

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

Spaghetti Squash Primavera

Ingredients:

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

• 1 tsp olive oil

• 1 tbsp minced shallots

• 1 clove garlic, crushed

• 1/4 cup red onion, diced

• 1/4 cup celery, diced

• 1/4 cup carrots, diced

• 1 cup broccoli florets

• 1/2 cup diced zucchini

• 2 cups marinara sauce

• 1/2 tbsp grated Pecorino Romano (optional)

• 3 oz fresh mozzarella (optional)

Directions:

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

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

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

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

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

Blessings, 

Team TransFit

December’s Amazing Client Spotlight…Deborah Ragland⭐️

Hi sweet friends! 

It is not too late to make the most of the month of December! We hope you are trying to get in some type of movement everyday, eating mindfully, and recording it on your December calendar! The Holiday Extravaganza Challenge is still going on, so make every day count.

Christmas is right around the corner, but we did not want to miss the opportunity to shoutout our December Client Spotlight, Deborah Ragland!

Deborah has made changes over the last few years which have lead to an amazing body, mind, and soul transformation! Deborah is a constant light in the TransFit studio and has diligently committed to investing in herself in order to serve the Kingdom and others well—as we are each called to do. She has a bright smile, cheerful spirit and is a quiet leader during her sessions. With a busy schedule and a family, Deborah still makes it a priority to get in two strength training TransFit sessions and at least three runs throughout the week.

How inspiring is that Deborah hadn’t run consistently since college, but yearned to stay active and soon discovered how moving her body reduces her anxiety, helps her feel accomplished, lowers blood pressure, tones, and leads her to feel better over all!?

Commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying on track with her goals results in Deborah’s amazing whole-body transformation! Keep motivated and keep shining your brilliant, bright light, Deborah.

“When I moved to Athens a few years ago, I knew I wanted to find a place I could be inspired and encouraged to stay healthy and active. I came to a track running workout that TransFit offered and I remember hearing for the first time “don’t compare yourself to the person next to you.” “Be present and grateful for the body that YOU have and what it can do.” I remember hearing “this is a way you can worship the Lord-using the body that He gave you.” I remember thinking that those things were the kinds of things I needed to hear! I started coming to the TransFormer sessions and found myself becoming stronger physically, meeting other women who were cheering me on, and being encouraged to make healthy choices.”

“On the days I don’t feel motivated, I know if I can just show up-just get in the studio-the other women there will get me moving. I don’t have to figure any thing else out; I just have to show up!

Some things I’ve incorporated into my every day life include keeping up with my water intake. I’ve found that if I have a water bottle on my bedside table, I can drink it first thing when I wake up to get my day started well. I find I feel better throughout the day when I’m well hydrated and that I sleep better at night when I drink hot chamomile tea before bed.”

“After my kids got in school full time, I knew I needed to start taking care of myself better physically, so I started running. I hadn’t run consistently since college (and never enjoyed it) but I was yearning to get in to something active. Later in life, after signing up for a race, I found it was a great hobby for when I wanted to be by myself OR for when I wanted to spend time with people. Running became an “introvert outlet” for me as well as a social outlet; I loved that it could be both!”

Even though Deborah has never enjoyed cooking, here are a few of her easy, “go-to” options:

• Grapes

• Mixed nuts

• Protein bars

Spinach and Kale Salad

INGREDIENTS

• 1 bag of spinach

• 1 bag of kale

• 1/2 cup of almond slivers

• 1/2 cup of dried cranberries

• 3 tablespoons of balsamic dressing

DIRECTIONS

Add spinach, kale, almond slivers, and dried cranberries to a big bowl. Add balsamic dressing evenly over the top and toss!

Deborah, we are so proud of you!

We encourage each of you to give your best and finish the 2019 year strong! 

TransFit would like to gift you with a FREE Christmas yoga session at 9:15am THIS Saturday, December 21st! Come get your mind right before the week of Christmas! We would love to spend the morning with you🎄

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!

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!

We are excited to see you this week for your transformation! Remember, the December Challenge is to run or walk 1 mile a day! We believe in each of you and know that you can achieve this goal! If you have not started yet, we encourage you to start TODAY! It is never too late to begin!

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

🎄 5 Tips to Manage Holiday Parties This Year

Sweet friends,

The holiday season brings so many wonderful things to our lives! We get to spend time with our families and friends and celebrate the birth of our Savior. There’s so much to get excited about!

However, with these holiday celebrations comes holiday parties where we are surrounded by endless amounts of food! Often, we are surrounded by such homemade goodness that we can’t help but over eat, and then we feel guilty afterwards! Let’s not feel that way this holiday season!

Below are FIVE tips to help you navigate holiday parties this Christmas season!

1. Drink a large glass of water before the party.

Drinking water can help you feel full for longer. Drink 1-2 glasses of water before you go to the party to help eliminate mindless snacking. You can also carry a glass of water with you at the party to give you something to hold and drink without reaching for unhealthy snacks!

2. Keep moving!

Go to the party with the mindset that the party is for fellowship and spending quality time with friends or family and isn’t about food! Make your way around the room talking and enjoying others’ company, and you won’t think about the treats!

Make sure you are exercising regularly! Stay on track with your exercise goals during the holiday season. Block off workout times in your schedule and don’t miss! When you are exercising regularly, you won’t want to undo all of the hard work that you have put in!

3. Eat a high-protein snack before the party.

A high-protein snack can help you curb your cravings and help you be full before you arrive at the party! After eating your snack, you will be full and satisfied and will be less likely to mindlessly snack while you are there. Often, people eat less in preparation of a big party to try to “save calories”, but this usually leads to overeating foods that will not satisfy or fuel your body in the long run! Good examples of high-protein snacks are:

• 1/4 cup of nuts

• 1/2 cup of trail mix

• 1 cheese stick

• 1 hard boiled egg

• 1/2 cup of cooked edamame

• Kind bars

• Turkey roll-ups

• Rice cake layered with nut butter and chopped walnuts

  4. Chew sugar free gum.

  Chewing sugar-free gum is a great way to stop those sugar cravings! It will give you something to chew, but will save you the calories! Instead of reaching for that piece of chocolate or sweet treat, pop in a piece of sugar free gum!

  5. Bring a healthy snack or treat!

  Bring something to the party that you know you can munch on without feeling guilty. Your friends will thank you, too! Some great options for healthy dishes are:

• Lean meat and cheese trays

• Fruit or vegetable trays

• Homemade trail mix

• One of our TransFit winter recipes!

• Strawberry Edamame Salad
  

Don’t forget about our Favorite Things Luncheon this Thursday, December 13th from 12-1 in the TransFit studio! It will be a wonderful time of fellowship with our TransFit community! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items. We will draw names and everyone will go home with a NEW FAVORITE THING!

The cost of attendance is $12 to cover lunch from The Pine. Sign up on our app at the link below under “Special Events.”

Thank you to everyone that has brought in a gift for our Giving Tree! There are a few ornaments still left on our tree if you would like to participate. Just bring your wrapped gift, put it under our Giving Tree by Friday, December 14th.

We also invite you to come help deliver these gifts to Downtown Academy next Tuesday from 12-1! We will be meeting at the studio at 11:30 a.m. and then going to Downtown Academy! You can also meet us at Downtown Academy!

We only have two more Tuesdays in 2018! Can you believe it?! We want to encourage you to finish out 2018 strong and reach your goals and dreams! Come join us in the studio for a session! Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. If you have any questions, feel free to email us at transfitathens@gmail.com. We can’t wait to see you soon!

Blessings,

Team TransFit

How to Live Transformed on Vacation! 5 Tips You Can Take ANYWHERE!

Friends, it’s sweet summertime! The kids are out of school and that much-anticipated summer vacation has finally arrived! Each of you has worked so hard in the studio toward your summer fitness goals. Thank you for giving your best! 

Just because you’re traveling and away from your normal daily routine, doesn’t mean you must compromise good nutrition and exercise! You’ve put in too many hours of strength training and cardio sessions to throw it all away! Right?!

You want to feel your best before, during and after your vacation! We want to help you enjoy your vacation and come home feeling relaxed and refreshed — instead of feeling guilty or like you’ve blown your transformation goals!

Just like with everyday life, preparation is key! Planning ahead can help you avoid any slip-ups with your goals and your whole body transformation! So let us help you with 5 simple strategies for Living Transformed when you’re on vacation!

1. Pack smart!

First things first, grab your workout gear! Throw your tennis shoes and exercise clothes into your suitcase. Take your tennis racket if courts will be available. Bring a resistance band or an ankle band! 

Pack your favorite healthy snacks. Lots of fruit, nuts and protein bars. Apples and oranges are easy to throw into your carry-on luggage or purse. Pick up a box of the 100-calorie packs of raw nuts. On-the-go packs of roasted edamame can also be found at your local grocery store. And protein bars are an easy snack to pack — just remember to check the nutrition labels and pick bars with 5 grams or less of sugar!

Also, consider packing a shaker bottle and a few servings of protein powder. You can portion out individual servings in snack-sized Ziplock bags. Or Blender Bottle has a shaker bottle that comes with separate containers for storing protein powder.

2. Research ahead of time!

Get online and see what’s close to your hotel or condo. Is there a grocery store nearby? What healthy, local restaurants are close? There are app delivery services that will deliver groceries to your condo where-ever you are! 

Also, if you’re staying in a hotel, find out if there’s a kitchenette or mini-fridge available in your room.  Ask for a mini fridge! Does the facility have a fitness center available?

3. Hydrate!

So many of us neglect to hydrate our bodies while traveling even though dehydration is very common during trips. Pack extra water bottles (in a cooler if there’s space) or take your favorite water bottle to refill along the way. Drink water as soon as you get up in the morning, and when you sit down at each meal, drink a large glass of water first! You can still get in your 80oz daily on vacation! 

4. Make smart choices when dining out!

Most importantly, choose restaurants that offer healthy options that support your lifestyle! So many restaurants post their menus online now so you can look it up before you dine. Then you’re prepared to order when you arrive and aren’t tempted with less healthy options. You can also check the entree on MY FITNESS PAL! The food journaling app! 

Don’t be afraid to ask for a healthier option or to customize your meal. Most restaurants are used to this now and don’t mind accommodating your needs!

Choose seafood, chicken or another lean meat option and order them steamed, broiled, grilled or roasted. If fried is your only option on the menu, remember don’t be afraid to ask for another option!

Order your potato baked, boiled or roasted instead of fried! And ask to leave off the butter and sour cream! Consider ordering a sweet potato instead of white potato!

To avoid over-eating, eat small meals throughout the day so you’re not starving at dinner. Take your time eating your meal, enjoy every bite as well as your company at the table!

Of course, it’s vacation, so relax and enjoy a cocktail! Just don’t overdo it! And make sure that you’ve hydrated throughout the day.

5. Sweat!

You know the feeling you have after you’ve worked out, so why sacrifice a good sweat session when you’re on the road? That’s why you packed your workout gear — so use it!

Lace up your tennis shoes and hit the pavement (or sand!) This is a great way to explore the city you’re in, too. And since you researched ahead of time, you already know the parks or running trails nearby! We promise that you will not regret a workout! Don't forget about our FREE workouts and workout videos on our website and YOUTUBE channel! 

If you want a good strength workout during your trip, here are a couple options you can do anywhere without any weights:

Five, simple things you can do to take your transformed lifestyle with you on the road! We are so proud of you and all the hard work you put in through the spring months! Enjoy this quality time with your family!

If you would like to meet with our Nutrition Consultant, Katie Woodall, or our Dietician Kaeti Shurling to discuss nutrition and assist you in meal planning, please contact here. Additionally, you can purchase our eBook- Healthy Families Handbook. This eBook has a full week of meal plans, "family-tested" recipes, family devotions, a kid's couch to 5K program, and workouts for the whole family!  

Awesome new sessions have been added in June — check them out on MindBody! Sign up for something new this month! Come out of your comfort zone and challenge yourself on vacation or here in Athens!

If you have any questions about MindBody or our summer schedule, please email us at transfitathens@gmail.com. We look forward to seeing you in the studio and hearing about your summer travels and your new summer goals!

Blessings, 

Team TransFit

NEW Yoga Flow You NEED This Saturday! We Value Your Feedback- Survey INSIDE!

HAPPY SATURDAY! 

Wow, what an incredible week in the studio! Thank you for all your hard work! This week we challenged each of you to set a goal to encourage one another, stretch, and get at least 80 ounces of water daily! We are so proud of you and thank you for challenging yourself to commit to a daily goal! Keep it up!

Today, we are sharing one of our NEW short yoga videos that will help release tension in your hips and glutes. Walkers, joggers, runners this flow is for you! You are worth it- make time to stretch this weekend! Click on the 8-minute video below for an inspiring yoga sequence. You can add yoga and stretch in at home and while on vacation! We have a YOUTUBE CHANNEL (click here) where you can access all our videos, as well as, links to all the videos on our TransFit website under the HEALTHY LIVING TAB and WORKOUT VIDEOS! Commit to your health and exercise at home and on vacation! We believe in YOU!

We are so thankful for you and your constant support! We want to check in with you and find out how we can better serve you!  After completing the survey you can use the code TRANSFORM5 for $5 any workout package purchase. We greatly appreciate your feedback and want to hear from YOU Today! Please take 30 seconds to complete it! 

We pray you have a wonderful weekend! Commit to your health this weekend and live transformed! We believe in YOU! If you missed our last blog, check out our May Client Spotlight- Patti McWhorter HERE!

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

Blessings, 

Team TransFit

Thankful Thursday Celebrating Our Favorite Women! Celebrate our May Client Spotlight!

Happy Thursday! 

It was such a FUN week in the studio with our Celebrate Women's Week last week and we are still flying high from all the amazing energy YOU LADIES BRING TO TRANSFIT! We loved getting to celebrate you! Let's keep the celebration going all month long as we encourage, support and strengthen one another and keep our focus on making exercise our best medicine! 

Throughout Celebrate Women's Week, we were able to giveaway such fabulous prizes thanks to all these incredible people and businesses! A huge thank you to each business to helped us celebrate this past week! Shoutout to lululemon Athens for partnering with us to make the week so successful! 

• lululemon
• The Pine
• Valerie Langley
• Carrie Raber- Rodan & Fields
• Smoothie King
• The National
• Journey Juice
• Kathy Cousart Art
• Blonde Beauty Bar
• Jennifer Rickard- Plexus
• Gena Knox- Fire and Flavor
• Earth Fare
• Kisa Raye- Fascial Stretch Therapy

• Krista McLean- Matilda Jane 
• Strong Girls

We ended the week with an amazing Community Workout with all proceeds going to HOPE 139. Thank YOU for your generous donations to help us support such an incredible ministry. We are so thankful for your prayers and support for Shelley and Hope 139. Stay up to date on all happening with HOPE 139 HERE! 

After a wonderful Celebrate Women's Week, we want to celebrate our May Client Spotlight, Patti McWhorter! 

Patti's Transformation Story: 

I had a long and fulfilling career as a middle and high school language arts teacher, adjunct professor at UGA and Piedmont College, and language arts consultant at Northeast Georgia RESA. When I finally retired from teaching and education, however, I realized that I had no excuse not to implement an appropriate exercise program. Work provided my biggest excuse for not consistently exercising, other than walking. I desperately wanted to be stronger and more flexible – weight loss would hopefully follow.

After several friends mentioned Transfit, I called and made an appointment with Katie Woodall, who introduced me to the total program. I shared with Katie that I knew if I focused on losing weight and not on fitness, I would be frustrated and less likely to reach any goals I might set. So, I decided that the small group setting for personal training would be the best place to start. 

For over a year, I have tried to consistently attend Transfit sessions when I am in town – as many as four each week. I added the yoga sessions when those were offered, and I have recently started the HIIT sessions to focus on cardio fitness as well. I love the atmosphere that encourages each woman to do her best and not compare herself to others. Maybe it is my age, but I think that this is the most valuable lesson we can learn – this is not something I thought in my thirties or forties – I was constantly comparing myself to others and inevitably coming up “lesser than” every time.

When I attended Caroline’s Bible study, I experienced a major change in my thinking about food and fitness. I had never really connected honoring God to eating right and taking care of my health, and the acceptance of this connection has deepened my commitment to living healthier and remaining active as I age.

My initial goals of strength and flexibility remain my primary focus, along with eating well and drinking water. I do focus on eating less – portion control is important – but I generally allow myself to eat a small amount of something special when the opportunity presents itself.

Finally, my greatest challenge is taking the time to focus on exercise when I am not in town for sessions, so I tend to rely on walking. Caroline’s videos and routines are wonderful, but I still have to stop what I’m focused on and do them!

I continue to be a work in progress, as we all are, but I trust that the influence of Transfit will keep me headed in the right direction. I have a wonderful family – a husband, three married children, and three grandchildren, and I want to be healthy enough to enjoy time with all of them.

---

Patti, we are so proud of you! We hope and pray that each of you feel encouraged and inspired by Patti's story! What an example for us all. 

Let's finish this week strong! Focus on getting at least 80 oz of water and add some stretching time to your day! Make the most of each day. We believe in YOU! 

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

Blessings,

Team TransFit

NEW May Transformation Challenge You Don't Want to Miss!

Can you believe May is almost here?! We are getting ready for our total transformation challenge this month and we want you to be encouraged that you can reach your goals! Remember that exercise is worship and the best medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases.  

For the first time EVER, we are doing a May Transformation Challenge, similar to HOLIDAY EXTRAVAGANZA! 

Details of the Game:

Start: May 1st -3rd- weigh-in's    

Finish: May 30 and 31, winner announced June 1

To Play: 1. Any person puts $20 in the bucket

2. WEIGH IN (Kept completely confidential)

3. Do your best throughout the month of May (eat right, exercise, etc.)

4. WEIGH IN on May 30 or 31

***If your weight stays the same -- you get your money back! SUCCESS!

***If you gain weight -- your money stays in the bucket. The winner gets all the cash left in the bucket! The Holiday Extravaganza winner this year won over $1500 CASH!! Let's all play to keep accountable in May! 

 We want to encourage you to participate, as we reset for the month and recharge to prepare for summer! The first place winner will receive all cash! 

To help you with the MAY TRANSFORMATION CHALLENGE, let's keep track of exercise and nutrition this month. The calendar above will be used to keep track of your points. Keep track of your points daily and at the end of the month, the person with the most points will win an amazing prize. Here is how the challenge will work- You will keep track of your exercise, nutrition, water, and more each day through points. You can gain up to five points each day.

• One point for 80+ ounces of water
• One point for 3 servings of vegetables
• One point for 2 servings of fruit
• One point for 30 minutes of exercise
• One point for reflection time. 

Write down your points for each day on your calendar and at the end of the month we will tally up all points to see who our winner is! Turn in your calendar at the end of the month for a chance to win a month of FREE sessions! If you choose to do the weight loss challenge, you will receive your May Exercise is Medicine Total Transformation Challenge after your weigh in! 

Let's focus on making exercise our medicine this month! We believe in each of you and know that this will be your best month yet. We hope you will join us for our MAY TRANSFORMATION CHALLENGE!

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

Blessings, 

Team TransFit

Why YOU Need Strength Training to Transform Your Body! Awesome Olympic HIIT Workout!

Happy Saturday, sweet friends!

We love seeing each of your smiling faces in the studio! Each day is one step closer in the right direction when you are staying accountable to your goals! Continue to strive for progress- this weekend! Come join us this morning at 8 AM or at 10 AM for our NEW Saturday session! Today, we want to share about the importance of strength training and a fun Olympics workout!

Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age. Resistance bands and balls, hand weights, barbells, and even your own body weight can be used as resistance when designing a strength-training program. Even better, all that new muscle and strength pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea! Below are some extra benefits to help explain why we as women need to build strength training into our weekly fitness plan. 

Benefits of strength training for women:

• Improved body composition & increase lean body mass
• Increased metabolic efficiency (burn fat!)
• Increased bone density
• Decreased psychological stress 
• Increased energy levels and mood

Here is an awesome workout we want to share with YOU! This workout can be done anywhere and is great to take with you when you travel.

Let's work to finish this February strong! We know that you can achieve those goals you set at the beginning of the month. For more workouts, videos, recipes, and inspiration check out our app and website under the HEALTHY LIVING tab!

We want to invite you to save the date for our March Lunch and Learn with Peter Dale! The Lunch and Learn will be March 8 at 11 AM and we will meet at The National to hear more about the delicious and healthy power lunch! We hope you will join us! Sign up on the app! 

Let us know if there is anything we can do to help you! 

Blessings, 

Team TransFit

Thanksgiving Day Inspiration! 🙏🏼

Sweet friends, 

We are so grateful for you! This week has already been full of family and friends and it has been on our mind how thankful we are for our 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! 

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. Check our healthy Thanksgiving recipes from our blog HERE! 
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! 

Picture from Fire and Flavor

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! 

Blessings, 

Team TransFit

ACTIVATE! Let's Get Active this August!

Happy August!

Wow, we can hardly believe August is here! Our TransFit Team is so excited to share our August theme with you! This month we are going to ACTIVATE! In all that you do, whether it is your exercise, your nutrition, or a your spiritual journey we want to help you to activate your goals and dreams this month! As our summer schedules come to an end and the school year beings, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in AUGUST is to be ACTIVE EVERYDAY! Even if it is a quick jog around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Click on the calendar below to download the August ACTIVATE challenge to help keep track of your exercises and progress! Fill in each day with you activity and then email it to us at the end of the month for a chance to win a month of FREE sessions!

---

Exercise is such an important part of our lives. It benefits us more than just in the way that we look and feel. Here is the importance of getting a minimum of 30 minutes of exercise daily:

• Activity can improve your quality of life and can have immediate and long-term health benefits, especially when it is done daily.
• If you are regularly physically active, you may:
  • reduce your risk of heart attack
  • manage your weight better
  • have a lower blood cholesterol level
  • lower the risk of type 2 diabetes and some cancers
  • have lower blood pressure
  • have stronger bones
  • lower your risk of falls
  • improve heart-lung and muscle fitness
  • feel better - with more energy, a better mood, feel more relaxed and sleep better!
• Daily activity of up to 30 minutes can lead to a healthier state of mind.
• Prevent weight gain, promotes weight loss (when combined with a lower-calorie diet), and helps keep weight off after weight loss.
• Having a daily exercise routine can increase motivation to slowly increase your exercise period each day. Starting at 30 minutes is a great place to start!

---

We can do it! ACTIVATE your whole body in August! Starting this month, we will now offer a 4:15 PM Transformer session on Monday's! Our middle school girls session will meet at 4:30 PM on Wednesday's! Additionally, our Bible Study/Prayer time will begin on Thursday, August 17 at 12:00 PM!

We have encouraged our staff and encourage you to join us in reading through the book of Romans this month! We would love to inspire one another, as we ACTIVATE our August! We are so thrilled about our new sessions and starting our Bible Study and Middle School sessions, again! We hope that you will join us!   

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

Blessings, 

Team TransFit

Congrats to our June Squat Challenge Winner!

Friends, 

Wow- it's been such a great week in the studio! Let's be grateful that we can find freedom through exercise! We hope that you feel a new found sense of encouragement and peace this month. Enjoy each day and make the most of each hour just as you do in your TransFit workouts! Each month, we have challenged you to take on our monthly exercise challenge. June Squats, and now July push-ups! We want you to get into the habit of making exercise a daily habit! One little change in your day-to-day routine can lead to life long changes! Today, we are excited to share our June Squat Challenge Winner!

---

Congratulations, Tessa Hall! 

Tessa has truly challenged herself to live transformed. Tessa did her squats each day and said she was using the foam roller to roll out those sore leg muscles! Transforming those legs by doing squats daily! Tessa is an inspiration to many! We are so proud of you and your daily commitment to your exercise goals! 

---

We hope that each of you join us this month for our Freedom in Him- July Push-Up challenge! Let's transform those arms for the remaining weeks of summer!

If you have any questions, please email us at transfitathens@gmail.com.   We are looking forward to encouraging you in the studio this coming week! 

Blessings, 

Team TransFit

Are You Ready for Total Transformation May Challenge?

Can you believe May is almost here?! We are getting ready for our total transformation challenge this month and we want you be encouraged that your can reach your goals! Remember that exercise is medicine! Regular exercise can help you control your weight, boost your energy levels, improve your mood, and even fight some diseases. Join us in the total transformation challenge starting Monday! 

---

We are challenging each of you to keep track of your exercise and nutrition this month. The calendar below will be used to keep track of your points. Keep track of your points daily and at the end of the month, the person with the most points will win a free month of sessions. Here is how the challenge will work- You will keep track of your exercise, nutrition, water, and more each day through points. You can gain up to five points each day.

• One point for 80+ ounces of water
• One point for 3 servings of vegetables
• One point for 2 servings of fruit
• One point for 30 minutes of exercise
• One point for reflection time.

 Write down your points for each day  on your calendar and at the end of the month we will tally up all points to see who our winners are! Use this free Total Transformation Meal Plan to jump start your May! Download here! 

---

In addition, we are offering two deals just for you! 

Our TransFormer unlimited sessions package will be offered for $199. 

In order to kickstart your month, we are also offering you a FREE week meal plan! You can find the meal plan HERE! The recipes for the meal plan are also on our website, under the TRANSFORM tab. You can find them HERE! If you would like the monthly meal plan, you can purchase it on our app or website for $50! 

---

Let's focus on making exercise our medicine this month! We believe in each of you and know that this will be your best month yet. Our schedule will remain the same this month, but please take note that we are moving the yoga sessions to noon on Wednesday's and Friday's! We would love for you to join us!

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

Blessings, 

Team TransFit

How to Come Alive in April- 5 Transformation Tips

Happy April!

April is the perfect time to recharge and come ALIVE! We are encouraging each of you to come alive through this month's challenge- the April Arms Challenge! Challenge yourself daily with the exercises below! Get your family and friends to join you too. This is a great way to tone up your muscles and get in the habit of doing exercises daily. Click on the calendar to get this April challenge started!

---

APRIL TRANSFORMATION:

A- Action. Take action on your health! 

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

R- Renew. Renew your goals! 

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

L- Love. Love the body you have and give your best! 

5 Transformation Tips

1. Avoid giving restraints toward God. Allow Him to take ACTION and believe that He can and will work in big ways! Invite Him into your month and ask Him to guide you and your goals!

2. Be in PRAYER. Plan your quiet time and lay it out the night or day before! 

3.RENEW your goals. Rewrite your goals. Challenge yourself to set 2 specific goals for the month and set 1 goal for each day and proud around it! 

4. IGNITE a spark in your exercise and workout with a friend! Accountability is such an important part of living transformed!

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

---

Let's come ALIVE in April! We believe in you! We look forward to seeing you in the studio this month, as we take on the April Arms challenge! If you have any questions, please email us at transfiathens@gmail.com. 

Blessings, 

Team TransFit

Total Body Transformation Home Workout!

Hello friends! We are so excited to share this awesome workout you can do at home or on vacation using only one resistance band to tone and strengthen your entire body!! 

We realize that changing your daily habits to incorporate regular exercise can be challenging --the key is to set small daily goals this will make your health a priority! One daily goal for March can be to do some type of exercise each day! 

---

To get you started, here’s a workout you can do anywhere, any time! With spring break trips coming up and weekend travel as the weather warms, it’s good to plan ahead for your workouts as you would plan ahead what clothes to pack. Keep up your healthy lifestyle on your vacation to feel great and energized on your trip, then slip right back into your regular exercise routine when you return home! Toss a resistance band into your bag and you can do this workout on the go! Always be sure to warm up for at least 5 minutes before your workout, adding a cool down and stretch afterwards.

Set an interval timer for rounds of 1 minute of work with a 30 second cardio interval in between (jumping jacks, jump rope, high knees). You will get cardio and strength training in this workout by alternating through each!  Challenge yourself here!  Check out the video for demonstrations of the exercises!

Cool down and stretch, or repeat workout! Let us know how you do! Tag us on Instagram @transfitathens #transfittravels #exerciseisworship! A video of this workout can be found in the Transform section of our website as well as here on YouTube!

---

Give this workout a try this weekend! We look forward to seeing you in the studio next week for more amazing strength training and fat burning workouts. Book your sessions in advance, and commit to giving your best and honoring your body through exercise! If you have any questions, please email us at transfitathens@gmail.com.  

Blessings, 

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! 

Blessings, 

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! 

Blessings, 

Team TransFit

Optimism in October: Amazing Client Spotlight Allison Cass!

Hi sweet friends! 

We are half way though the month and our October Challenge is going strong! I hope you are trying to get in some type of movement everyday and recording it on your October calendar! Also, it's not to late to start the challenge, or restart the challenge! Make every day count this month! Let us know how we can help you with your exercise plan, nutrition plan (with a customized meal plan), or anything that would help you reach your whole body health goals.

Amazing client spotlight, Allison Cass, has been doing the October Challenge and has made changes over the last year which have lead to an amazing transformation! Allison has a bigger than life smile and her positive, encouraging  spirit shines when she is working out in the TransFit studio, working as a pharmacist, and at home as mom and wife! Allison is committed to making a least 2 strength training sessions in the studio a week, consistently come to the running workout on Tuesday, and just tried the new HIIT session this week! Commitment to a consistent exercise plan, working on striving for progress each day with nutrition, and staying accounting to her goals Allison has seem amazing results body, mind, and spirit! Thanks for inspiring us all Allison! Keep motivated and keep shining your brilliant, bright light! 

---

I have always considered myself relatively active and enjoyed exercising.  I have run on and off for years and would occasionally mix in other forms of exercise, but I lacked any real consistency.  After things got busy with kids, work and all the other activities that are just a necessary part of life, I really fell into a rut with my exercise program.  I would go through periods when I would do pretty well and then I would get busy and fall off the wagon again and go weeks without exercising.  While I was doing “something” –which I felt was better than nothing at all, I still didn’t feel very “in shape” and I had become bored with just running. I had very little core body strength and definitely didn’t feel that I was taking very good care of my body overall.

We made the decision to move and built our home in Watkinsville about 2 years ago and in all the craziness of moving and building, fitness and eating healthy really took a back seat.  The thing about life and aging….it doesn’t slow down or wait for you to get settled and have time to make things a priority... you may just wake up one day and realize you’re not at all where you wanted to be and you’ve lost so much time that you could have used more wisely!  While I KNEW that taking care of myself and making my health a priority was what I needed and wanted to do, my actions did not reflect that at all. I was determined that once we got moved into our new home, I had to find a program to help me get on the right track and really establish good exercise and eating habits for myself and my family.  I heard about Caroline and started following TransFit on Instagram and really enjoyed her posts and blog.  Her approach to whole body transformation and philosophy of exercise as worship were very appealing and all of her posts were so motivational!  I decided I wanted to try it out in August of 2015 and made my first appointment.  Once I met with Caroline and we chatted about goals and how to get started I left knowing TransFit was the right program for me.  

Currently I go to the TransFit studio twice a week for strength training and the running class on Tuesdays. I usually play tennis a couple of times a week and try to fit in a run once or twice a week as my schedule allows.  The accountability factor has been HUGE for me! The TransFit team is wonderful at making sure I stay on track and they are all so encouraging.  There are many weeks it’s difficult to fit everything in and sometimes it’s hard….I would rather sleep in a little or skip a class, but never once have I regretted going after the fact!! It’s now a priority for me that I’ve discovered is necessary for stress relief and healthy living in addition to being such a great, meaningful part of my day-- I always leave feeling uplifted.  TransFit truly helps keep me balanced and I’m SO thankful for the positive impact and sweet friends that I have encountered in my time there!

One of Allison's favorite recipes is Goat cheese, caramelized onion, and spinach quesadillas! 

INGREDIENTS

• 1 tablespoonolive oil

• 1 cup thinly sliced onion

• 1/4 teaspoonsalt

• 9 ouncesbaby spinach

• Whole-wheat flour tortillas

• 4 ouncessemisoft goat cheese

• 2 medium tomatoes, thinly sliced

DIRECTIONS

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and salt; cook, stirring occasionally, until onion is dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with spinach, tomato and onion; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.

---

Allison, we are so proud of you! We encourage each of you to give your best and finish October strong! We are at the halfway point of October and want to see how your October Challenge is going! Remember, our goal for this October is to do some sort of exercise daily! This can be stretching, walking, running, or joining us here in the studio for a workout. If you record your exercise daily and bring in your calendar at the end of the month, you will be entered into a drawing for a $100 credit!!! We believe in each of you and know that you can achieve this goal! If you have not started yet, we encourage you to start TODAY! It is never too late to begin! We are excited to see you this week for your transformation! 

Blessings, 

Team TransFit

TransFit Middle School Girls!

Hi sweet friend! We hope you are off to a strong start this August and are focusing on your goals you have set for this month. Goals are so important and can be used in all areas of life, including faith, friends, family, and fitness. We are excited to give you the opportunity to help middle school girls set goals and gain strength in body, mind, and spirit at TransFit Athens!  The 55 MINUTE training session for girls will help them to love their bodies and to empower them to feel confident, beautiful, and strong! 

Our first middle school session will begin August 15- September 23. The six week session will meet twice a week, on Mondays and Wednesdays from 4:30-5:30 PM. We will teach the girls about whole body health through mind, body, and spirit. We will focus on learning how to correctly perform exercises, the importance of nutrition, and how to feel your best on the inside and outside!  The sessions will allow the girls to work hard, laugh, sweat and finish with a time of stretching and inspiration in the 55 minute full body session.

---

Here is a brief outline of the topics to be discussed during the workouts each week! 

  Week 1:

Theme: Your life is a gift!

Discussion: How can you honor your body?

Through exercise, nutrition, and rest.

Set goals

Week 2:

Theme: Power of Positive Thinking/ Encouragement

Verse: Philippians 4:8

Discussion: What you think is how you act. How can you encourage others?

Try a 1 day no negative words challenge!

Importance of breathing & relaxation

Week 3:

Theme: You are strong. Have confidence!

Female Speaker from UGA College Sports Team

Verse: Ephesians 6:10 Be strong in the Lord….

Discussion: How can you be strong?

Best strength exercises for specific sports.

Week 4:

Theme: Commitment/Nutrition

Don’t compare your self to others

Discussion: You are what you eat. Healthy snacks.

Set specific nutrition goals for week ahead

Week 5:

Theme: Perseverance/Discipline/Trials

Verse: James 2:4 Consider it pure joy when you face trials…

Discussion:  We have to know that everything happens for a reason in His perfect timing. When have you had a trial or something bad happen? What would you do differently next time?

Week 6:

Theme: Endurance

Verse: Hebrew 12:1 Run the race with endurance….

Discussion: Never give up on your goals. Review goals and discuss never giving up on your goals- set new ones for future! How can you live transformed each day?

---

Partner exercises for our middle school girls! 

---

If you or someone you know is interested, please have them sign up at transfitathens.com or on our our new TransFit app! You can purchase the full package, allowing her to come twice a week for the session or you can purchase the half package, allowing her to come once a week for the session! 

---

We are extremely excited about this opportunity to extend our TransFit community to all generations of women and look forward teaching them about whole body health! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit