gym athens

🔥 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!

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Avocados

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?

Nuts

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

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.

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Pomegranates

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.

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Turmeric

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.

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Broccoli

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. 

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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!

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Superfood Salad

Ingredients

  • 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

Dressing

  • 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


    Instructions

  • 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!

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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 transfitathens@gmail.com.

Blessings,

Team TransFit

✨Happy New Year! Commit to Your Health in 2019! ✨

Happy New Year!

We are looking forward to an amazing 2019 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! 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 2019! 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! 

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Our January Jump Start packages will provide you a healthy inclusive approach to help you achieve your fitness goals! These packages will get you on the right track to make 2019 the best year yet, body, mind, and spirit! 

To help you reach your goals and dreams this year, 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 AND website! Click the link below for our packages

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! For all of our Holiday Extravaganza participants, weigh-ins will begin on January 7th and end on January 11th! Email us at transfitathens@gmail.com with any questions!

Blessings, 

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!

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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!

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If you have questions about any of these packages, please email us at transfitathens@gmail.com 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

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TransFormer Power Lunch

Ingredients

  • 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

Instructions

  • 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.

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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 transfitathens@gmail.com.

Blessings,

Team TransFit

🎄Merry Christmas from Team TransFit! 🎄

Merry Christmas sweet friends!

We are overwhelmed with appreciation and joy for our family here at TransFit! We are humbled by everything that God has accomplished in our studio during the 2018 year, and it’s because we have the greatest clients. Each of you inspires our team to live through Christ fully every single day, and we are so grateful to know each of you! Our clients are one of our biggest blessings and gifts!

Thank you for being part of TransFit! God is working and transforming this community!

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Our entire team would like to thank you for a great year here at TransFit! We are so blessed by the love, support, and prayers from each of you. Today, we want to reflect on the true reason for the season. The Lord sent His son to Earth for each of us! May we look to Him, during this season and celebrate what He has done in each of our lives. 

"She will bear a son, and you shall call his name Jesus, for he will save his people from their sins." Matthew 1:21

We pray that you enjoy this Christmas season spent with friends and family! Merry Christmas! He is the reason for the season! 

We look forward to seeing your smiling faces back in the studio! Please sign up for sessions in advance on our app due to holiday scheduling. If you have any questions, please email us at transfitathens@gmail.com

Blessings, 

Team TransFit

✨ 4 Healthy Holiday Breakfast Recipes for You!

Sweet friends,

We are less than ONE WEEK from Christmas! We are so excited to spend precious time with family and friends this holiday season! It is so important to start the day with healthy, filling meals that are filled with nutrients that can fuel our body! We want to share four of our favorite breakfast holiday recipes that you entire family will enjoy! Packed with protein giving you the energy and strength you need to finish 2018 strong and vibrant! If you need other healthy recipes this holiday season, check out our other recipes HERE.

Mini Egg Frittatas

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Mini Egg Frittatas

Ingredients

  • 10 large eggs

  • 1 cup chopped bell peppers

  • 1/2 cup chopped onion

  • 1 cup cooked crumbled low sodium chicken sausage or turkey bacon 

  • 1 cup chopped spinach

  • 1 teaspoon kosher salt

  • 1/2 teaspoon ground black pepper

Directions:

  • Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

  • Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and sauté for 2 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

  • Whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

  • Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

  • Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

  • Store in the an air tight container in the refrigerator. Eat within 5 days.

Chia Seed Pudding

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Chia Seed Pudding

Ingredients:

  • 1/4 cup vanilla-unsweetened almond milk

  • 1 tablespoon pure maple syrup

  • 1/2 teaspoon pure vanilla extract

  • 2 tablespoons chia seeds

  • 1/2 cup of your favorite berry (frozen blueberries/raspberries)

  • 1/4 cup sliced almonds, toasted

  • 1/2 tsp cinnamon + any desired topping

  • 1/2 cup plain low-fat (2 percent) Greek yogurt (optional)

Directions:

  • In mason jar (or bowl) combine all ingredients except berries & almonds.

  • Shake or stir well. Stir to distribute the seeds if they have settled (after 5 minutes).

  • Cover and refrigerate overnight or for 30 minutes. When ready to eat mix in the almonds & berries.

**Great to make a few jars at one time and place in fridge. Try other fruits or topping! Walnuts and coconut flakes are also great!

**Depending on the type/brand of chia seed you buy you may have to experiment with just the right amount of liquid to get the consistency like you like it!

Baked French Toast

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Baked French Toast

Ingredients:

  • 8 slices of Sprouted Cinnamon Raisin Bread (or whole wheat bread sprinkled with cinnamon if you don’t like raisins)

  • 1 1/2 cup almond milk (no sugar, vanilla)

  • 1/4 cup maple syrup + extra for drizzling

  • 6 eggs

  • Cinnamon

    Directions:

  • Cube bread into 1- 8 inch square pan

  • Whisk together almond milk, eggs and maple syrup.

  • Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

  • Bake at 375° for about 35-40 minutes, until eggs are set.

  • Cut into 4 pieces, drizzle with maple syrup and serve. Yum!

Gingerbread Smoothie

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Gingerbread Smoothie

Ingredients:

  • 1 cup unsweetened vanilla almond milk

  • ½ frozen banana

  • 2 tsp ginger (or 1 tsp fresh ginger)

  • 1 cup 2% Greek yogurt

  • 1 tbsp ground flax seed

  • 1 tsp cinnamon

  • 1 tbsp maple syrup

  • 1 cup crushed ice

Directions:

  • Put all ingredients in the blender and blend until smooth! Enjoy!

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Click the link below for more recipes that your entire family will enjoy. We have recipes for salads, smoothies, appetizers, dinners and more! 

We want to encourage you as we approach our second challenge day of Holiday Extravaganza and stay strong! We encourage you to go on walks with your family and eat healthy, nutritious meals that fuel your body! Need a transformational workout that you can do at home? Try one of our home workouts on the TransFit app HERE or follow a workout video from our YouTube HERE.

Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Check out our other recipes on our website HERE. Please email us at transfitathens@gmail.com if you have any questions. We look forward to seeing you soon!

Blessings,

Team TransFit

❤️ Try Our Holiday Hustle Workout with Your Family!

Sweet friend,

It was a great morning in the studio! We are so grateful for each of you! We are off to a great start this week in the studio, we hope you can make it to our sessions this week before we are closed for Christmas! We are open Monday - Friday, so come in the studio with your favorite Christmas gear and let’s worship together with a transformational workout! We also have a special Holiday Hustle workout for you to try at home with your family this week!

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We invite you to try this fun, energizing holiday workout with your family this week! Our Holiday Hustle is one of our favorite workouts, and we are excited to share it with you! Please share your photos or videos of your family with us by using hashtag #TFHolidayHustle on social media! We want to see you sparkle!

As we approach our second challenge day Holiday Extravaganza with Christmas approaching, we want to encourage you to keep up the good work! The pot of cash this year is over $2,000, and we can’t wait to see who our winner is! We are so proud of each of you!

Try these Frosty the Snowman Energy Bites with your family this week! Your kids are sure to love how they turn out!

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Frosty the Snowman Energy Bites

Ingredients

  • 2 cups raw cashews

  • 1 cup dates, pitted (I soaked mine in water for 10 minutes to soften) 

  • ½ cup oats

  • 1/2 tsp. pure vanilla extract

  • 1/2 tsp. cinnamon

  • 1 cup unsweetened coconut flakes  (Pulse in blender to make a snow-like flakes)

  • 1/4 cups mini chocolate chips (for eyes & buttons) 

  • 1 baby carrot cut small (for nose)

  • Any pretzel or creative food for arms or hat!

 Directions

  • Using a blender or food processor for 3-5 minutes, blend together the nuts, dates, cinnamon, oats and vanilla extract until they become a well combined "dough".

  • Transfer the dough to a bowl for easier use. Refrigerate for a few minutes if necessary.

  • Pick up enough dough for a walnut sized ball. Knead it in your hands a bit to get it to stick together well.

  • Roll the balls in the coconut flakes and stack them.

  • Use mini chocolate chips for the eyes and a tiny little strip of carrot for the nose and whatever else you think would make the snowman look like Frosty. 

  • Have fun and enjoy a healthy, tasty Christmas treat!

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We hope you have a wonderful holiday season with your family! We can’t wait to encourage you in the studio this week. Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Please email us at transfitathens@gmail.com. We can’t wait to see you soon!

Blessings,

Team TransFit