Three New Fall Recipes You NEED To Try!

Sweet friends,

It’s October, which means it’s officially FALL— FINALLY! Bring on that cooler weather! It also means it’s time for new healthier, delicious fall recipes! We are so excited to share some of our favorites with you! Approved by our TransFit Nutritionists.

You and your entire family can enjoy these recipes, and fall is a great time to encourage your kids to help out in the kitchen! It’s a win for everyone!

Porter’s Favorite Pumpkin Bread


Porter’s Favorite Pumpkin Bread


  • 1 cup light brown sugar

  • 2 large egg whites

  • 1 cup pure pumpkin

  • 1/2 cup canola oil (or substitute coconut oil)

  • 1/3 cup low-fat plain yogurt (I used 2% organic Greek yogurt)

  • 1 tsp vanilla extract

  • 1 cup all-purpose flour

  • 3/4 cup whole wheat flour

  • 1 1/2 tsp baking powder

  • 1 tsp ground cinnamon

  • 1/2 tsp ground nutmeg

  • 1/2 tsp baking soda

  • 1/2 tsp salt


  • Preheat oven to 350 degrees.

  • Spray metal loaf pan with nonstick cooking spray with flour.

  • In large bowl, combine brown sugar and egg whites.

  • Add pumpkin, oil, yogurt and vanilla extract, and stir to combine.

  • In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt.

  • Add flour mixture to pumpkin mixture, and stir until just combined (don’t overmix!)

  • Pour batter into prepared pan.

  • Bake 45 to 50 minutes. Cool in pan for 10 minutes.

  • Invert pumpkin bread onto wire rack. Cool completely.

Pumpkin Turkey Chili


Pumpkin Turkey Chili


  • 2 lb. 99% lean ground turkey breast

  • 3 15 oz. cans of great northern beans, or kidney beans

  • 1 15 oz. cans of pumpkin puree

  • 1 onion, chopped

  • 3 cloves of garlic, minced

  • 1/2 tbsp chili powder

  • 1 tbsp oregano

  • 1 tsp black pepper

  • 2-3 cups of low sodium chicken broth

  • 1 tsp olive oil

  • Salt to taste


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

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

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

  • Garnish with avocado, greek yogurt, cilantro and salsa! Enjoy!

Apple Cinnamon Energy Bites


Apple Cinnamon Energy Bites


  • 1 1/2 cup oats

  • 3/4 cup organic creamy nut butter of choice

  • 3/4 cup honey crisp apples, grated, small

  • 1/3 cup finely chopped walnuts or pecans

  • 1/3 cup ground flax seed

  • 1/3 cup local honey

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • 2 tbsp Chia seeds

  • 1/3 cup chocolate chips

    ** optional


  • Stir all ingredients together in a bowl until combined.

  • Cover and chill in a bowl 30 minutes.

  • Roll into 1 inch balls. Store in an airtight container! Enjoy!


Need more great fall recipes? We are offering a NEW Fall Meal Plan for only $9.99! The plan was created by our registered dietitians, Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes!

If you would like to set up an appointment with our registered dietitians or nutritionists, please feel free to email us at transfitathens@gmail.com. We can’t wait to encourage you this week as you commit to your health!


Team TransFit

Strong in September Flyer.jpg

Need a new Fall Super Foods Salad Recipe?! 🙋🏼

Sweet friends, 

Wow! We are so proud of each of you and the way that you have made everyday count! We hope that you have challenged yourself to complete the September Squat challenge. Remember to send us your completed calendar for a chance to win a MONTH of FREE sessions! 

We have a NEW fall super foods salad recipe that we want to share with you! The Transformer Harvest Salad will be a favorite for everyone and the prep is only 20 minutes! Add it to your meal plan for the week! Everyone will love it! 


Transformer Harvest Salad

Makes about 7 - 8 servings



  • 4 cups (1 1/2 lbs) cubed butternut squash
  • 1 /2 Tbsp olive oil
  • Salt and freshly ground black pepper
  • 2 Tbsp Cinnamon
  • 1 cup chopped walnuts , toasted
  • 10 oz baby spinach
  • 1  cups pomegranate arils
  • 1 chopped Granny Smith apple
  • Baked or Rotisserie chopped chicken
  • 4  oz goat cheese or feta , crumbled * optional


  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 3 Tbsp minced shallot (optional)
  • 2  Tbsp maple syrup
  • 1 Tbsp dijon mustard
  • 1 tsp fresh thyme leaves
  • Salt and freshly ground black pepper


For the salad:


Preheat oven to 400 degrees. Place cubed squash in a on a baking sheet, drizzle with olive oil, season with salt, pepper, cinnamon and toss to evenly coat in oil. Spread into an even layer. Bake in preheated oven 15 minutes then remove from oven and toss. Return to oven and bake until tender, about 10 minutes longer. Allow to cool several minutes before adding to salad. While squash is cooking, place walnuts on sheet sprinkle with salt & cinnamon toast 3-4 minutes.

In a large salad bowl toss together spinach, squash, 1/2 of the walnuts and 1/2 of the pomegranate arils. Drizzle with desired amount of dressing and gently toss. Sprinkle with remaining pecans, pomegranate arils, baked chicken and goat cheese (if using) and serve immediately.

For the dressing:

Combine all dressing ingredients in a blender and season with salt and pepper to taste (about 1/2 tsp salt 1/4 tsp pepper). Process until well emulsified.


We hope that you enjoy the new fall salad! We have many more free recipes here! We want to help you in anyway we can reach your goals and dreams!

We would love for you to come join us today at 12:30 PM for our Lunch and Learn. We will discuss the importance and health benefits of walking and running and how it helps us live transformed! Please sign up on our app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com. Check out our TransFit Fashion Etsy page for our new fall merchandise


Team TransFit

It's Pumpkin Time! Favorite Pumpkin Recipes!

It's Pumpkin Time!  Favorite Pumpkin Recipes!

Sweet friends, it is that time of year again! The air is turning crisp and we are beginning to see the first signs of fall!! You know what that means- LOTS of pumpkin!! This is so great because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well. 

Fall In Love With Running- The Ultimate Runner's Workout!

Fall is an amazing time of the year for running or brisk walking. The early start of the day is now bright for morning runs. Thankfully, here in Georgia, the afternoons are still warm and sunny, making quick lunchtime runs or brisk walks a treat!

Lyla & Ayn Paker at a local run having a blast!

Fall is also the season for a lot of races, from 5ks to marathons, and it's the perfect time to start training for spring races. While training for running races, it's easy to just focus on building up mileage or doing interval training. However, it is also beneficial to include some strength training to properly develop your muscles and help prevent injuries. With that in mind, I've developed a workout designed with runners in mind.  You can do this workout at home, all you need is a stability ball, dumbbells, and a bench or a step! Have fun with this full body runner's workout!

Ultimate Workout for Runners

One way to make running more rewarding is involve your family. My kids love going on short runs and participating in fun runs. However, just because kids seem full of energy, doesn't mean they're ready to jump right in to a full 5k. Properly training for a race is just as important for kids as it is for adults, if not more so since kids are still growing and developing. Practice good habits with your children like developing a good post run stretching routine and slowly increasing the amount of time spent running or walking. The following plan is one that my children and my friends have used with great success.


The most important part of running is having fun! So try the strength workout, go for a walk or jog with your kids, and get outside to enjoy the beautiful weather. Fall in love with running or walking to enjoy your healthy lifestyle!



Healthy Makeover: Pumpkin Bread

Try a delicious treat that the whole family will enjoy - Healthy Pumpkin Bread! This fall favorite is perfect for breakfast or an afternoon snack and is packed with Vitamin A. I can't wait to hear how yours turns out!

From Good Housekeeping

Treat family and friends to our slimmed-down quick bread. Gone are the traditional version's 3 grams of saturated fat and all the cholesterol (thanks to egg whites and a blend of low-fat yogurt and canola oil). No one will suspect you've tinkered — a slice is that good!

Nutritional Information (per serving)



Total Fat


Saturated Fat






Total Carbohydrate


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Serves: 16

Yields: 1 loaf

Total Time: 1 hr 10 min

Prep Time: 20 min

Oven Temp: 350


  • 1 cup(s) (packed) light brown sugar
  • 2 large egg whites
  • 1 cup(s) pure pumpkin (not pumpkin pie mix)
  • .25 cup(s) canola oil (I substituted coconut oil)
  • .333 cup(s) low-fat plain yogurt (I used 2% organic greek yogurt)
  • 1 teaspoon(s) vanilla extract
  • 1 cup(s) all-purpose flour
  • .75 cup(s) whole wheat flour
  • 1.5 teaspoon(s) baking powder
  • 1 teaspoon(s) ground cinnamon
  • .5 teaspoon(s) ground nutmeg
  • .5 teaspoon(s) baking soda
  • .5 teaspoon(s) salt


  1. Preheat oven to 350 degrees F. Spray 8 1/2" by 4 1/2" metal loaf pan with nonstick cooking spray with flour.
  2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
  3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
  4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.