COSTCO Recommendations

How exciting - COSTCO is open right here in Athens!!! Located off the Oconee Connector next door to Hobby Lobby, Costco is a global warehouse retailer that works to provide great prices without losing the quality of name-brand products.

We did some field research 😉 and are sharing some of our favorite finds with you in this email! Try out these great healthy options soon. We would also love for you to send us some of your finds too for us to share!! 👍 We will be creating a new page and link on our website where you will be able to reference Costco and other grocery story healthy finds to serve you!

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Pumpkins Seeds

Frozen Roasted Root Veggie Mix

Dark Chocolate 

Chickpea Pasta

Almond Flour Crackers

Siete Almond Flour Tortillas

Kirkland Organic Whole Cashews

Organic Chicken Sausage

Organic Chicken Breasts

Keto Cinamon Roll Muffins

Kirkland Supreme Cauliflower Crust Pizza

Organic Sprouted Rolled Oats (GF)

The produce and vegetables at Costco are very cost effective. Stock up on in-season produce this holiday season! We will up date our website page moving forward so we can all share our healthy finds! We are stronger together!

🎁Surprise! The Perfect Christmas Gift!🎁

We are so happy to offer gift cards at TransFit! These gift cards can offer any number of large group personal training sessions and are fantastic Christmas, birthday, or thank you gifts! Grab one in studio today or email us below requesting one for pick-up!

Stay faithful, friends, we can keep strong in Christ in the everyday! Remember it is the small steps forward daily that lead to the big results over time. We are all work in progress.
 

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

Let us know how we can serve you! We are so excited to finish 2022 stronger together! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Budget-Friendly Guide to Healthier Eating🤸‍♀️🍎🥑🛒!

For one of her final projects UGA Senior, Sydney Hood, was interested in finding out the most effective, budget-friendly way to approach grocery shopping. To write her article, she decided to sit down with Caroline and talk about how wise spending and healthy eating go hand in hand! They came up with some tips and tricks for making a trip to the grocery much easier and way less stressful:

"This story is a personal interest of mine as a college student who struggles with budgeting money and eating healthy. With the stress of school, extracurriculars, and other work-related activities, it can be easy for me to completely disregard healthy eating habits and take the easy way out with a quick Chick-Fil-A run. As an avid runner, I know that nutrition should be at the top of my list. Through this project I definitely learned that it is in fact possible to eat healthy without completely cleaning the bank and I hope others who read this are inspired to take the first step toward a lifelong healthy journey as I am."

- Sydney Hood

10 Expert Tips for Grocery Shopping on a Budget:

    1.    Set your weekly budget & revisit it monthly. If possible take our cash for groceries

    2.    Shop for nonperishable items online (protein bars, shakes) Amazon can have free shipping, and you can do price comparisons. 

    3.    Plan your meals. Planning ahead, and making meals At home can save! Meal prep and cook extra. Plan your menu then make a shopping list.

    4.    Buy fresh fruits and vegetables in season. Less expensive and have more vitamin  and mineral 

    5.    Buy meat and grains in bulk.  (Sams & Costco are great cost-effective options). Choose organic when possible and choose wild fish if available.

    6.    Limit your purchase of ready-prepared foods. Shop generic.

    7.    Clip coupons with caution. Coupons can actually make you buy more expensive items you do not need. 

    8.    Get creative with leftovers! 

    9.    Stay away from prepackaged snacks (most expensive and typically not calories friendly).

    10.    Learn the Clean Fifteen and Dirty Dozen. The Clean Fifteen are items that you do not have to purchase organic. The Dirty Dozen when possible as they are more likely to have been sprayed with pesticides and chemicals.

Transform Your Nutrition:

Download our free TransFIVE No Sugar Challenge today to jump start your nutrition plan this week.

Click Here for Nutrition Plan

Directions:

1. Cut chicken into bite-sized pieces, discarding the skin. Break off each lettuce leaf individually. Peel and shred the carrots.

2. First, mix the peanut or almond butter with olive oil, hot sauce, and honey for the two sauces. Then make the other sauce simply by adding pepper flakes and sesame seeds to the soy sauce.

3. There’s no actual cooking in this recipe and people assemble their own wraps… all you do is set it all out in bowls and on plates.

4. Everyone assembles their own! Take a leaf, put a little of what you want in the middle, finish with a little of each sauce, wrap, and munch… it’s finger food!

Summer is fast approaching and we are so excited! We know that with school being out, schedules can change a lot. We want to hear from YOU about what you'd like to see this summer-- days and times that work best for you and any special requests!

Let us know your input by emailing transfitathens@gmail.com! We will be closed Memorial Day weekend and have a modified schedule the week before as many people are traveling.

Ingredients:

• One Earthfare Rotisseries Chicken

• Two Boston Bibb Lettuce heads

• 4 Carrots

• 1/2 cup toasted almond slivers

• 3 scallions sliced thinly

• 1/2 cup Cilantro chopped

• 1/4 cup of mint chopped

• 1/3 cup crunchy peanut or almond butter

• few splashes of olive oil hot sauce to taste

• dash of honey

• 1/4 cup low sodium soy sauce

• sprinkles of red pepper flakes and toasted sesame seeds

TransFit Weekly Schedule

Email transfitathens@gmail.com to schedule a 1-on-1!

Let's keep the fire going this month! Be sure to check out our weekly schedule below to find the session that works best for you. If none of these sessions work for you, we would LOVE to meet with you 1-1 wherever you are (time or place)!

Congratulations to the UGA Class of 2022! We are proud of you for all of your hard work and determination. We wish you luck in your future endeavors and are praying for you always!