🔥 The New HIIT Workout Will Transform Your Metabolism!


Sweet friends, 

We hope February is off you a great start for you! We have some exciting things going on in the studio this week for Valentine’s Day, so make sure you’re following us on Facebook and Instagram to stay up to date!

We wanted to share the importance of High-Intensity Interval Training and how HIIT can help you reach your goals and transform your body, mind, and spirit! Each of our TransFormer sessions in the studio this month will have multiple High-Intensity Intervals throughout the strength workout and we have dedicated sessions for HIIT Cardio workouts every Tuesday and Thursday at 9:30!  

High-intensity interval training, or HIIT for short, was named one of the top fitness trends in the world for 2019, based on an annual survey by the American College of Sports Medicine. HIIT is comprised of short, hard bouts of cardio exercise—anywhere from 10 seconds to 3 minutes in length—broken up by brief recovery periods.


How hard is hard? That depends on the interval length and your body, but the key is to go as hard as you can for the duration of the effort. So, you’re working in your VO2 max zone, or about 90-95% of your max heart rate (or a 9 on a scale of 1 to 10) for the duration of the high interval.

Then you recover - your bring your heart rate down.
How much recovery you take between intervals depends on your goals. Short intervals are usually paired with equally short or even shorter recovery periods so your body can adapt to repeated maximal efforts. And because your heart rate stays elevated during the recovery periods, your aerobic energy system gets a training benefit, as well.


New studies on the benefits of HIIT make the news regularly. Take, for example, this one from the November 2018 issue of American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. Researchers found that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improved mitochondrial function—when your cells can change fuel to energy quickly—just as well as 30 minutes of moderate exercise in a group of active men and women. In other words, going ALL out for two minutes of really hard INTERVAL training can give you the same fitness benefits as a 30 minute steady, moderate pace workout.


No surprise, HIIT training is outstanding for your cardiovascular system. Research shows, depending on how fit you are when you begin, HIIT can boost your VO2 max (how much oxygen you can use) up to 46 percent in 24 weeks. It can also increase your stroke volume (how much blood your heart pumps out per beat) by 10 percent after eight weeks of training and significantly lower your resting heart rate. ♥️

It also makes your body a furnace of a fat burner. 🔥HIIT fires up production of your body’s growth hormones that help you maintain muscle and burn fat for hours after you’re done, and it lowers insulin resistance for better blood sugar control.

And it does more than benefit your body! HIIT is amazing for your mind. Research shows that high-intensity workouts improve cognitive function and increase levels of brain-derived neurotrophic factor (BDNF) more than an easier exercise. BDNF is essential for learning, memory, and mood regulation, and your brain uses it to repair and maintain brain cells.


3 Ways HIIT Can Help You Live Transformed:

  1. Lose abdominal fat: In a study of sedentary women, 20 minutes of HIIT were compared with 40 minutes of steady-state exercise, and the HIIT subjects were the only ones who lost fat— primarily excess abdominal fat!

2. Protect your heart: A study of nearly 5000 people with heart disease showed that HIIT did more to protect them from future heart problems than moderate workouts.

3. Recharge your cells and boost your hormones: HIIT is proven to make more proteins for your energy-producing mitochondria, which helps slow down aging and boost youth hormones!


Check out our NEW Transformer HIIT workout! The photos throughout post demonstrate different high and low intensity exercises on the workout below!

Try this Transformer HIIT workout to revive your metabolism and live heart healthy this February! No matter your age or activity level, YOU can do some form of a HIIT workout — your body is a temple! You can still get the benefits of HIIT just by adjusting whatever exercises you do!

View all of your exercise as a form of worship and get moving today!

Click the button below to see us a video of us doing this workout on our YOUTUBE!


Don’t forget to sign up for this month’s lunch and learn! It is on February 22nd from 12-1 pm and we’ll be doing a self defense class taught by Borders! Spots in this event are limited so sign up on our app HERE before they run out! Cost is $15 to cover lunch from The Pine.


We hope you will join us in the studio for any of our sessions to transform. Let us know how we can serve you! Email us at if you have any questions!


Team TransFit

Transforming workouts & a Lunch and Learn You Don't Want to Miss!


Sweet friends, 

Happy Monday! Each new day can be a fresh start with renewed motivation and willpower to reach our goals and follow a healthy lifestyle. However, as we all know, the month goes on and the craziness of life begins to set in and we often will struggle to remain as driven and focused as we were in January. Is this natural? Completely!

So, today we want to offer you a solution to this problem of falling off track and becoming disappointed and frustrated. One of the keys we have found for many clients in reaching their goals for lasting transformation! That solution is to find an accountability partner and if one person, maybe it is a group of people who inspire you daily! This could be someone or a group of women who are seeking to live a healthy lifestyle as well, and who can encourage you in all areas of life- body, mind, and spirit.


This is your "go-to" person when you are feeling stressed over meal planning, don't think you have time to fit in a workout, have struggled to have a quality quiet time all week or are facing any of life's many obstacles. As we see in Proverbs 27:17, we weren't meant to do this life alone. God has intended for us to live this life together, and by doing so we "sharpen" one another and make each other better. This proves to be true for any area of life! When you work together with a friend or group, you will be much more apt to achieve goals and live life to the fullest! Let us know how we can serve you! 

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We would love for you to join us at the TransFit Athens studio on April 25, 2018 at 12:00 PM. During the April Lunch and Learn we will hear from Valerie Langley and enjoy a Transformer lunch from Kaeti Shurling with Perfect Portions. Valerie will lead us through a short meditation to begin and then we will begin to learn about essential oils. She will discuss the 5 most common oils to use for Health and wellness, covering Lemon, Lavender, Peppermint, Frankincense, and OnGuard. She will explain how the oils heal your body physically and explain the different ways to use the oils, like diffusing, ingesting and topically. She will also teach how to make chemical free products with these oils that you can use around your home.


You can register for this event on our app under SPECIAL EVENTS! Have your accountability partner come join you at our Lunch and Learn! 

Take time today to seek out an accountability partner or group of inspiring friends. Pray about who this person could be in your life and then reach out to them! Have an honest discussion about how you will both be able to walk through life together, growing physically, mentally and spiritually and helping each other every step of the way.

If you have questions, please email us at


Team TransFit

5 Tips You Need to Spring Clean Your Week!

Sweet friends, 

We were thinking about all the people who have been inquiring the past few months about wanting to make a change in their life--a new refreshing change toward a healthy lifestyle! Like all of you who were spring cleaning your closets this past week; now is the time to spring clean your lifestyle!! Just making a few small changes can help you feel more organized, refreshed, and focused on your health. We have 5 tips that you can do this week to reset your body, mind, and spirit!


5 tips that help you revive your healthy lifestyle!

Tip 1: Start on Sundays or Mondays

Sit down with your newspaper, see what is in season and fresh and plan your weekly menu. Get the kids involved ask each family member what they would like to eat (within reason) and plan accordingly. We use a dry erase board and write out breakfast, lunch, afternoon snack, and dinner. The children love helping decide what is for dinner and it helps them to learn about food groups and what you need to make a balanced meal. Meal prep is essential! Here is a FREE meal plan! Click HERE

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Tip 2: Pre-cook Protein for the week on the day purchased

Buy chicken, pork, and other meets and try cooking them all the day purchased. Bake or Grill 4-8 chicken breasts with little seasonings then throughout the week you can chop and put in a salad, a tortilla, or make chicken salad. The easy step of pre-cooking protein will help you to eat more at home for meals and not feel so rushed in the evenings.

Tip 3: Wash & Cut veggies and fruit for half of the week and store in grab-n-go containers or plastic bags for easy access.  Make a veggie tray for the week and try to keep in the fridge and bring out for the family as afternoon snack or appetizer before dinner.


Tip 4: Make snack baskets for your children and for you!

The premise of the snack basket is that everyone is not rummaging through the pantry multiple times a day.  Pre-make snacks a the beginning of the week in portion controlled bags and the snacks will be ready for active families! Snack baskets for adults are also ideal as a post-workout snack or afternoon pick-me-up!


Step 5: Make an appointment for exercise

Your doctor, hair, and other appointments are important and your health should be top on your list. Make an appointment with yourself, a friend, or a trainer to exercise 5 times a week. YOU are worth it! Put it on the calendar and stick with that time consistently! Don't forget our new HIIT class is tomorrow and Thursday at 9:30 AM! This is a great way to revive your cardio workout! 


We are so proud of you and your goals to get healthy! You will start to see that when you make these healthy decisions, your family and friends will, too! You are an inspiration. If you would like to meet with our Registered Dietitian or Nutrition Consultants, you can purchase a session on our website HERE or app HERE! If you have any questions, please email us at Let us know how we can help you live transformed! 


Team TransFit

The Winner of the 2015 Holiday Extravaganza!

After a wonderful holiday season, the 2015 Holiday Extravaganza has finally come to a close! I have been so encouraged by stories from so many competitors, and I had a blast doing this again with you all! 70 people played and over half got their money back! WOW! Congrats to EVERYONE who played! You should be proud of yourself for being accountable over the holidays! Here are the final results:

1 - Beth Greeson

2- Pam Adams

3 - Colleen Pruett

4 - Tina Carpentar

5- Katie Throne

6 - Cynthia Shepherd

7 - Elizabeth Johnson

8 - Amy O'Neil

9 - Brionne Antiwine

10 - Gretchen Bryson

I wanted to do a spotlight on our first, second, & third place winners since we haven't done a Client Spotlight in a little while! I encourage you to read both of these incredible ladies' stories! I was so blessed by both of their words and so inspired by their transformations! Way to go ladies!

Also a shoutout to our AMAZING sponsors! Here are some that were included in the top 10 prize giveaways:

 - Luluemon

-Fire & Flavor
- The Fresh Market
- The Athens YMCA
- Sonicare & Dr. Glen Alex
- Journey Juice
- The National
- Zoe's Kitchen

First Place - Beth Greeson

My journey to a healthy lifestyle truly began 5 years ago when I found out I had high cholesterol. A routine screening for updated life insurance showed my cholesterol was not anywhere close to what it should be. My doctor told me I had two choices: cholesterol medicine or change my eating. I chose to change my eating.

I chose to give up all meat except for a little seafood like oysters, scallops, shrimp, and clams (basically my “beach vacation” foods). I also chose to give up as much dairy as possible and added some exercise in the forms of strength training and cardio. In one year, I lowered my cholesterol by 70 points, lowered my LDL by 30 points, and raised my HDL by 15 points. I was proud, my doctor was proud, and I felt great.

Over the next few years, I stuck to my new lifestyle. I had always been a big lover of sweets, especially “carb” sweets like doughnuts, scones, muffins, breads, cookies, and cupcakes. With my new eating, I told myself I would only have those if they were vegan, which would mean no cholesterol. It worked…..for a while. But over the years, I found myself slowly eating more and more of them again, even if they weren’t vegan. I also wasn’t dedicated in doing my cardio as much as I had been. My cholesterol started inching up again, my energy wasn’t as great, and I knew I had to do something.

One of my friends told me about Caroline Ward and Transfit. After speaking with Caroline, I knew it was for me. I went and met with her. We spoke in depth and with her guidance I set some goals for myself. My main goals were to get my cholesterol back down, get back to doing cardio for my HDL and heart, and cut out those everyday sweets.

I began food journaling, which for me was a great help. I did NOT want to write down that I ate a muffin, cupcake, or scone. It also helped me see if I was getting enough protein and fiber. What’s funny is I was! I eat a lot of vegetables, tofu, beans of all types, chickpeas, and quinoa to name a few. My problem wasn’t that I wasn’t getting enough of the “good” stuff. My problem was that the “bad” stuff, those sweet carbs with all that sugar, had such a hold on me that I ate them no matter how full I was or how I felt.

It has not been easy. Some days I’ve hated it, especially at the beginning. I would start to say to myself that life is to be enjoyed, and if I enjoy a pumpkin muffin from Starbucks, then I should have one. But then I would think about other things I enjoy, like feeling healthy and having lasting energy. Now when I eat, I picture the food going into my body and (if it’s healthy food) doing good things for it. Eating a scone or cupcake does not give me the same picture in my mind. Am I ever going to eat one of my full-sized sweet carbs again? Um, probably yes! But it will be for a special occasion. Not an everyday thing like it has been in the past.

I had my blood work done a week ago. My cholesterol is down 80 points from where I started 5 years ago, my LDL is down 40 points, and my HDL is up 20 points. I’m barreling toward 50 years old, and yet I feel the best I’ve EVER felt. I have energy (as much as a tired mom can have!!l) and am getting sick less than I ever have (I probably just jinxed it).

There are many other changes I’ve made in my eating to make it more “clean” (switched from Lay’s chips to Beanitos and switched from sour cream and onion dip to a Wholly Guacamole individual serving cup). I would be happy to share more of my substitutions if anyone is interested. The substitutions give me more protein, more fiber, more healthy fat, and less cholesterol. All of those things are a big WIN for me.

Caroline asked me to share a picture of myself. I chose one with my son Luke, because he is the reason I am committed to this. I want to be around as long as possible for him, and I know that the things I put in my body play a big role in that.

My favorite recipe is something that I don’t even have to cook! I go to the Earthfare deli (I do 90% of our shopping at Earthfare) and purchase the kim chi tofu, asian kale, New Year’s salad, herbed sweet potatoes, and tabouli quinoa. I put some of each on a BFree tortilla, heat it in the microwave for 2-4 minutes, and eat. It’s DELICIOUS!

Asking me my favorite exercise is like asking me my favorite tooth that the dentist cleans. NONE! But if I have to choose, I will say that doing wall squats with a big exercise ball makes my quads feel strong, doing planks makes my abs feel strong, and doing bicep curls makes me feel like Linda Hamilton (I close my eyes and pretend).


2nd Place - Pam Adams

I was so excited when Caroline told me I had won 2nd place in the Transfit Holiday Extravaganza! When the challenge was announced in early November I was at a place where I felt like I needed to take on this challenge, having just shared with a group of  lady friends that although I was a high achiever and capable of success, I didn’t always give my best, instead hovering around that 85% mark (good enough). So, with determination and planning I set out to do better and see what I could accomplish. I knew last year’s winners had lost close to 7% in body weight. I took my body weight and plugged in the numbers and although reaching that goal would be a stretch for me, it wasn’t going to be an unhealthy amount of loss over 7 weeks. I went to work using MyFitnessPal to daily record the food and drink I consumed, as well as exercise. I shared what I was doing with a few friends and asked them to keep me accountable. And, the scale began to show my effort! When I weighed in this past Friday I had lost 8.2 pounds since the week before Thanksgiving! Being petite this translates to about a clothes size for me. I’m still a few pounds away from where I’d like to be, but I am confident I can achieve this now. It’s a matter of setting my mind on the prize and going for it. As I age I really want to finish the race set before me well and be an example to younger women. I love this scripture from 2 Timothy 4:7

I have fought the good fight, I have finished the race, I have kept the faith.

One thing that’s really been pressed upon me as I’ve been a client of Caroline’s for 2 years is that the body is the instrument God gives us to bring Him glory. I must not neglect it and treat it as an afterthought. That is not honoring. It’s wise to eat healthy and exercise, in order to fight the good fight, in whatever arena God directs. I want my legacy to be when I finish the race that I ran with purpose and zeal, keeping the faith, giving it my all (not the good enough mentality, not the 85%). So, I’m not finished yet! I have work to do. Transformation is always an ongoing thing, but the Spirit promises to help. Thank you, Transfit, for always pointing me to the truth, for your constant life giving words, and for providing a place where women like myself can gather to cheer each other on in mind, body, spirit.

Favorite exercise: chest press :) I get to lay down!

Favorite food: salmon salad from Longhorn :)

3rd Place - Colleen Pruitt

Over the course of the Holiday Extravaganza, I have tried to focus on doing all the things that I have learned from working with Caroline: eat more protein, eat more fruits and veggies, eat fewer sweets, drink more water, and make exercise a priority.  I kept a food journal, and while I sometimes missed a day and did not always make the best choices, I kept recording and did not let one bad day turn into a week of bad days like I used to.  I drank lots and lots of water and made a real effort to eat more protein which kept me from snacking as often.

While my work schedule prevents me from taking exercise classes at TransFit, I purchased the 14-Day Recharge and did the workouts at home or at the Y. I also used workouts that Caroline emailed out and modified them to do as a family at the park or on the playground. As a family, we made being outside and active a priority, and I made a goal to exercise at least five days a week. Exercising with friends has also kept me accountable!

I am so grateful for Caroline and TransFit and tell her all the time that she is a life changer!  I would not have started to turn things around in my life without her motivation and encouragement.  I am so in awe of her and so many other women who have shared their inspirational stories. TransFit has helped me focus on living a happy, healthy life and making the most of each and every day.  I am hopeful that 2016 will be the best year yet!

Well done to all contestants! I am so incredibly proud of everyone who competed! Remember that the 14 Day Recharge ebook and January Jumpstart mentioned in these testimonies can both still be purchased in the shop! We would love to have you or your sweet friends and family join us in our journey towards a healthy lifestyle this year. 



5 Tips to get your kids back on track for a healthy New Year!

Hey sweet friends!

Many of you, like me, sent your sweet little muffins back to school this week after a wonderful holiday season with them! For many of us, the holiday season is a time full of Christmas cookies, desserts and LOTS of sugar! With all the yummy treats, we also tend to move and exercise much less during the holidays! While the time of rest is much needed, now is time to get our families back on track as school and work start back again. We have started the January Jump Start here in the TransFit studio, but  I wanted to take the time to offer some advice on jump-starting the New Year for your sweet little ones! Teaching them about the importance of nutrition and exercise from a young age will make a lasting impression on them as they grow up, and lead them on the right path in having their best  life! To start this week and month, here are 5 ways you can begin to help your children choose health and see that fit is FUN! I hope you enjoy these tips, recipes and our printable TransFit Kids "Fit is Fun food Journal"!

5 Tips to get your family on track with whole body health:

1. Plan AheadWhether you're eating on-the-run or running out to eat, you can find healthy food for the kids (and yourself) if you make advance plans. Meal plan and prep for the week! Get your kids involved and let them plan to have some of their favorite recipes this week! Maybe let them try helping you make some of these dishes too! Find a few great kid-approved recipes below they will want to plan in every week!

2. Make time for breakfastGive your family a good start with the most important meal of the day. Breakfast helps boost concentration in the boardroom or classroom, may aid in maintaining a healthy weight, and provides the energy needed for morning activities. Try a quick smoothie, healthy cereal, Kind bar or energy bites! Get ready the night before! Set out bowls, spoons, and cereal boxes. Or put out plates and forks, then whip up a few eggs first thing in the morning. If you're in a rush, take something with you! Toss pre-sliced fruit and cheese into a plastic container, top a toasted bagel with peanut butter, or blend up a fruit smoothie.

3. Keep Quick and/or Car-Friendly Snacks on handPack healthy snacks for after school that kids can manage themselves, including shelf-stable foods and fresh foods (pack a cooler if you have the time). Kid-friendly, healthy foods can include:

  • Fresh, easy-to-eat produce like apples, bananas, grapes
  • Dried fruit such as cranberries, raisins, apricots, apples, and pineapple
  • Trail Mix with nuts, dried fruit, and whole grain cereal
  • Whole-grain crackers with peanut/almond/sun butter
  • Low-Sugar granola bars
  • Turkey and cheese roll ups
  • Single serving yogurt
  • Cheese sticks or wedges
  • Ready to eat veggies with hummus

4. Eat out smarter - Find restaurants that serve healthier options for kids by knowing where you're going before you get there. Focus on places with healthy options like locally-owned restaurants, spots with salad bars , and fresh seafood restaurants. Luckily, many places now offer healthy swaps in kids meals such as fruit in place of fries, water in place of soda, and grilled nuggets instead of fried. 

5. Get the kids involved in your health journey - Your little ones are always watching you to see what you do. If they see you making healthy choices and doing it with excitement and joy, they will want to too! You- being a good role model for your children  is the best teacher of whole body health.

It may sound obvious, but kids need to be taught about eating right. It's not necessarily obvious why an apple is a better snack than a candy bar, so talk kindly with your kids about nutrition. Discuss subjects like why some foods are part of everyday healthy eating, and why other foods are a special treat.Teach kids where their food comes from with a visit to a local farm or farmer's market. Show them how to read and follow a recipe. Help your kids plant and tend a garden, then teach them to prepare the food they've grown. Show your children how to read nutrition labels, how to compare prepackaged foods in the supermarket, and how to shop. Us momma know it is not always easy to change your children's diet and win kids over to healthier foods. But it comes with a great bonus: once they're eating right, it's likely that you are, too! A few favorite recipes below and page on healthy lunches!

Strawberry Love Smoothie

  • 1 cup almond milk 1⁄2 frozen banana
  • 1 cup frozen strawberries
  • 1 cup Greek yogurt or 1 serving vanilla protien powder 1 tbsp ground flax seed
  • **1 tsp maple syrup or stevia drops (optional)
  • 1 cup crushed ice
  • (top fresh strawberries and unsweetened coconut flakes)

No Bake Energy Balls

  • 1 cup oatmeal (I put this in the blender 1st)
  • 1/2 cup peanut butter (or other favorite nut butter or sun butter)
  • 1/3 cup honey
  • 1 cup coconut flakes
  • 1/2 cup ground flaxseed (GO FIBER!)
  • 1⁄2 cup chocolate chips (optional) 1 tsp vanilla

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1′′ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.

Get your kids excited about their health! Make it like a game! Print off this sheet and hang it up somewhere where your kids can plan out and track their meals, fruits, veggies, water and exercise! Sit down with them at the beginning of the week and get ready to have your best week yet! They will love getting to plan their week out and it will be a great habit to get them into early!! 

Send pictures of your recipes, filled out sheets and fun times to we would love to see! If you post them tag us @transfitathens!! If you want the pdf version of this chart, email us and we will be glad to send you one! Have a wonderful, healthy week with your sweet kids this week! 



TransFit's BIG Announcement....

Hello sweet friends! This is a very important email for TransFit in many ways, I hope you will read it and join us in praying over the exciting doors the Lord is opening for us! 

Mock up of our front doors! What an incredible transformation!

Mock up of our front doors! What an incredible transformation!

My family, friends and I have been praying over the decision to expand and see where God takes the TransFit ministry. Our minds have been blown away by His faithfulness and blessings and I am SO excited to announce that TransFit will be moving to a new location! If all goes as scheduled (it will be like extreme studio makeover) starting next week, January 11th 2016, TransFit will be holding sessions at 1225 S. Milledge Avenue Terrace Level. Right in the heart of 5 Points, the new TransFit studio will be at the bottom of the building where the Pine restaurant is located (Half Moon Outfitters and the Hub once occupied this space)! The new studio has plenty of parking right in front of the entrance!  The new TransFit studio will provide more space for you and other amazing TransFit clients to continue to work hard and achieve your health and fitness goals and transform your body, mind, and spirit.  The studio will be a Personal Training Studio for women to thrive!

The new TransFit Studio will also allow our new TransFit Team to work together towards helping YOU be the best you can be in the New Year!  

Sessions this week will remain in my home studio  Tuesday- Friday. If all goes as planned sessions in the new studio will start Monday, January 11th.

With the upcoming expansions, the TransFit team is expanding as well and I would love to introduce you to some new faces you will be seeing more of in the coming weeks. Please meet the new TransFit Team! I am so excited to see how the Lord uses each of their incredible gifts and talents! 

Katie Woodall

Precision Nutrition Level 1 Certified Coach

TransFit became a part of my life as soon as Caroline opened her doors! When I first approached her, I was in my late 20s and had two children at the time and zero energy to take care of them or my husband. I told Caroline I wanted to learn how to eat better and add exercise to my everyday routine. In just six short weeks, I could see muscles forming on my body, and I had more energy. I remind Caroline often that she changed my life and her daily inspiration challenges me to continue to be my best.

Exercise and nutrition have become passions of mine. I’ve learned that my fitness goals are a lot easier to reach when paired with good nutrition. I have known for awhile that God wanted to use me in a way to encourage other women — what better way than nutrition — to teach women how we can honor God by fueling our bodies with wholesome foods! This way, we can be better wives, mothers, friends, employees and so on!

My husband, Justin, and I have three kids — Kara, Lane and Cami. I enjoy running on days when I’m not strength training with Caroline. I am excited to help clients with Nutrition Consulting to reach their whole body health goals! 

Anna Munzenmaier

I am currently a personal trainer and fitness instructor with a passion for helping others find and maintain healthy lifestyle habits. I believe that true health includes spiritual, emotional, and physical well-being. My heart's desire is to use fitness as a tool to help women learn about how treasured they are. I want to teach them how to move safely,  but more importantly help them see their infinite worth and security in Christ. Nothing compares to knowing and being known by our Creator. I hope to be an instrument that the LORD uses to help others get a glimpse of how loved they are. Love changes everything. It changes how we view ourselves and others. It changes how we care for ourselves too. I hope to use love and encouragement to inspire women to live freely in who they were created to be! 

Shelley Tanner

Hi! I'm Shelley Tanner and I'm so excited to be joining the TransFit team! Caroline has been a huge inspiration to me, and to be able to work with her is encouraging and challenging in all good ways! After graduating from UGA with a degree in Health Promotions and Behavior, I worked as a public health educator for the Clarke County Health Department and Teen Matters for a few years before going to nursing school. I graduated from Emory University School of Nursing and became a Registered Nurse. As an RN, I worked in the emergency room and an outpatient surgery center before becoming a mom and deciding to stay home with my babies for a little while. Now I get most of my nursing hours volunteering at Mercy Health Center as often as possible. I also love traveling and have a passion for mission work. One of my favorite places is Uganda, Africa, where Kupendwa Ministries is located. We adopted our third child in July 2014, and life has been quite difficult and stressful for me since then. Exercise has been a great stress reliever, comfort, and balancer for me as I have dealt with various situations and emotions.  I'm currently finishing my personal trainer certification through the American College of Sports Medicine and working with Caroline to train clients. I am excited to help clients by personal training to reach their whole body health goals! 

Courtney Lovingood

Hello! My name is Courtney Lovingood and I am a 3rd year Accounting major at the University of Georgia. In addition to working at TransFit, I also am a leader at Watkinsville First Baptist Church and a leader of Delight Ministries at the University of Georgia. Ever since I was young, I have struggled with self-image issues and before coming to college didn’t fully have a grasp on how to live my healthiest life. Since coming to college I have developed a passion for fitness and nutrition and want to help other women change their lifestyles as well. I want to show women that this isn’t a diet, this is a new way of living that glorifies God and honors your body the way it was meant to be honored. I am so passionate about ministry as a whole and about discipleship.  I can't wait to see the relationships that come from this ministry, and can't wait to watch the complete transformations that take place!! I know the journey to health isn't easy, but it has absolutely changed my life for the better and I want to continue to learn more and help others see just how great and God honoring it is.

I love to write when I have time and absolutely love to cook and bake. My go-to healthy food is an omelet and I love box jumps (even though I can’t jump very high! Pushing for progress not perfection!) I so look forward to meeting and working with all of you and seeing you make changes that will better your life body, mind and spirit!

Mckenna Campbell

I'm a junior Marketing major at the University of Georgia. I have a heart for the Lord, cooking, and people! I was blessed with an opportunity to join the TransFit team starting as a marketing intern then working my way up. My passion lies with nutrition and fitness but my career lies with marketing. I wanted to find a way to couple those both to make a positive impact on people, which is what I am doing here at TransFit!
        I am so excited to help promote and market the amazing ministry of TransFit. What we strive to do each day is to help women live a life transformed through their bodies, minds, and spirits. 

We would love it if you would join us in praying over this new space and staff. God is good and He deserves every ounce of praise for this huge step! 

Finally, DON'T FORGET this is the last week of Holiday Extravaganza! Finish strong and stop in sometime this week Tuesday-Friday to weigh in and hopefully get your money back! Maybe even compete for first prize!! Good luck to all and let's celebrate an incredible holiday season and look forward to 2016 being our healthiest year yet! 

Thank you all for your continued support of TransFit. I can't wait to continue to serve you all and watch the Lord grow this community. Thankful to take this journey with each and every one of you - you all feed my spirit each and every day! 




10 Practical Ways to start 2016 healthier than ever- body, mind and spirit!

10 Practical Ways to start 2016 healthier than ever- body, mind and spirit!

I am so looking forward to this new year with you friends. 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 every area of life. Don’t wait another second, realize that you CAN change any area of your life that you want to. I want to take this journey with you and can’t wait to see how much you achieve! 

Merry Christmas from TransFit! Holiday Schedule & Delicious Christmas Recipes

Hello, sweet friends!

The Christmas season is flying by! As we get closer to the big day, our days will no doubt be filled to the brim with shopping, holiday parties and family gatherings. Need a last second gift for a friend or family member? Don’t forget that TransFit has gift cards! Give your loved one the gift of health, and a renewed body, mind and spirit! Of all the gifts we give and receive over the next few days- let us remember one of the best gifts God has given us --our body! He has given us the ability to move, eat well, and treat our bodies with respect, so let’s focus on honoring the amazing body you have more than ever in the coming days!

I want to thank all of my wonderful clients who put in such great work in the studio these  past few weeks! You have given it your absolute best and it has showed! I want to remind you all that our studio will be closed this week and next week for the holidays. But don’t forget there are plenty of workouts posted on the Recharge & Transform  section of the website as well as in the ebook that you can take with you wherever you go over the holidays!

Looking forward to January, we wanted to get feedback from you on what your desired times and days for workouts are because in January we will be adding some new personal and group training session times!

Please give us your feedback at this link

Please email me about your desired workout days as January sessions will be filling up fast!

Many of us have traditions at Christmas, and I know one of those is waking up on Christmas morning and having a big breakfast! Here is a delicious recipe from the 14 Day Recharge ebook that you can make for the entire family and that everyone will absolutely love! 

Lyla loves this recipe! Can't wait to see this sweet little face on Christmas morning! 

Lyla loves this recipe! Can't wait to see this sweet little face on Christmas morning! 

Holiday Baked French Toast

8 slices Sprouted Cinnamon Raisin Bread (or use whole wheat bread & sprinkled it w cinnamon) 1 1/2 cup almond milk (SILK no sugar added, vanilla)
1/4 cup maple syrup + extra for drizzling
1 TBSP vanilla extract
6 eggs
2 TBSP cinnamon

pomegranate seeds for a holiday topping

Cube bread into pieces and put in 8 in square pan. Whisk together almond milk, eggs, vanilla 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 45-55 minutes, until eggs are set. Let set on the counter for 5 minutes  Cut into 4 -6 pieces, drizzle with maple syrup and serve. Serves 4

For later in the day when your little ones need a healthy snack, here is another recipe you can make that is fun to make and eat! Watch out – these cute energy bites are dangerously delicious for moms and kids alike!! 

Lyla, Kailtyn, and I had a fun time making these treats  for an afternoon snack and fun Christmas craft! The Frosty the Snowman Energy Bites can provide you with a quick boost of carbs and protein! Energy Bites are a wonderful, nutrient-packed snack any time of day! Enjoy! 

Frosty the Snowman Energy Bites


2 cups raw cashews
1 cup dates, pitted (I soaked mine in water for 10 minutes to soften)

 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! 


Using a Vitamix 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.  Just have fun and enjoy a healthy, tasty Christmas treat! 


Finally, I wanted to wish you a very Merry Christmas from my family and the TransFit family to yours. You all have been the biggest blessing in my life year after year, and being able to love and serve you has been the biggest pleasure. I pray that you will have a wonderful time with your families and friends, and spend time thanking God for all of the many blessings and most of all for the birth of His son! See you in January!



Set Goals and Finish December Strong!

Happy Friday friends! 

Can you believe December is already here? It seems like this year has flown by! However we still have one month left- let's strive to make it our best month yet! 

Here at TransFit we have a lot of exciting things going on in December! 

First, the Holiday Extravaganza is underway!! For those of you who joined in- keep up the great work! We have heard some awesome stories of discipline at holiday events and diligence in working out! GREAT job! Even if you weren't able to join the contest, join us in spirit and make new goals that you can and will achieve this month! Here is a December calendar full of challenges to help you make and achieve short term goals this month and press on through the end of the year! Goals are so important and help us strive to get to the place in our lives where we long to be! Friends, it is NEVER too late to make a new goal! Push yourself in this last month and finish 2015 out strong! Like our December theme you have to truly believe you can do it! 

While your schedule gets busier and busier and you are tempted to put your health and fitness goals- remember why you have started this journey! You long to be healthier in your mind, body and spirit. While I know you may struggle more during this season to get sessions in or make it to the gym, here is a High Intensity Interval Training (HIIT) workout that you can do anywhere (garage, bedroom, outside, etc)!! It will get your heart rate pumping and help you to continue to torch calories long after you've finished! To make the most of your time, give it your absolute best for the 15-20 minutes it takes and then feel great about the workout you got in among all of the tasks you have for the day! It can be easily printed out and taken with you wherever you go! 


This HIIT workout, along with other full-body workouts can be found in the 14 Day Recharge eBook! TransFit was so excited to release our first ever eBook on Black Friday and you can get it TODAY still at a discounted price! Today is the day to begin really recharging your fitness- especially right before Christmas! If you start today you will be finished just in time to be feeling your best mind , body and spirit as you go into the holiday week! You can purchase the eBook for the discounted price here.

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




Good morning all you Black Friday early birds! TransFit has exciting news to share!! The release of our very first eBook- LIVE TRANSFORMED 14 DAY RECHARGE! My hope with the 14 DAY RECHARGE is to inspire you to live your best life each day starting today!! Let's RECHARGE your body, mind, and spirit allowing you to go into this holiday season feeling strong, vibrant, and energized! 


The 14 Day RECHARGE eBook is a positiveuplifting way to recharge your nutrition, workouts, metabolism, and spirit!  Check it out on shop here:

14 DAY RECHARGE is for anyone who is ready to make a lasting change and start one day at a time in living a healthy lifestyle. The RECHARGE eBook will walk you through two weeks of healthy meal plans, including recipes, workouts, inspiration and more! 

The eBook includes 14 days of meals plans, recipes, workouts, exercise calendar, goal sheet, getting started guide, steps to success, inspiration and motivation! This condensed version of our personal training equivalent is something that is device compatible and you can follow on your own.  You will have the  ability to make your own modifications if desired.  A  perfect recharge for your holidays!  Please email if you have any questions! 

Can't wait to help you live transformed and be recharged for your holidays! 


5 Tips to keep you on track for your best Thanksgiving!

Hello friends! 


Can you believe it's Thanksgiving week already? What an energizing day of workouts in the TransFit Studio yesterday! Congrats to Amy O'Neil for winning the Food Journal Challenge and thanks to so many ladies who give 150% in the TransFit studio each day! Already, this week has been full of family and friends and it has been on my mind especially how thankful I am for my amazing clients, friends and family. My clients continually bless me and inspire me as they strive to live healthier in body, mind, and spirit and my friends and family make my life so bright! My cup overflows! 

As Thursday approaches friends, let's stay focused on everything we are thankful for--especially the opportunity we have to live our healthiest life. While this seems very hard to do during the holidays, let's remember that we CAN stay on track! 

Holiday Extravaganza is well underway and there is a lot of money in the pot to date! You still have until today at 8pm to weigh in before holidays! The goal of this game is to keep you accountable to keep your weight the same over the holidays or to become the BIGGEST LOOSER and WIN the cash money in the POT or one of the amazing prizes (like the FULL OUTFIT from lululemon)!!!

During Thanksgiving, the main idea is to remember PORTION CONTROL! It is okay to have a few “taboo” foods. You do not have to avoid dessert completely, just focus on moderation! 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, choose a sweet potato with honey instead and turkey, vegetables and cranberry sauce then have a smaller piece of pumpkin pie (a MUCH better choice than pecan- which can hold over 500 calories per slice!!) This week, let us remain focused on striving for our goals- and be on the lookout for a SPECIAL BLACK FRIDAY RELEASE with TransFit!! 

We are releasing our first e-book!! It will be a 14 Day Recharge to totally recharge your holidays in body, mind, and spirit, stimulate your metabolism, and have a break though in your healthy lifestyle!! The 14 Day Recharge will be released Friday at a SPECIAL discount price so get ready!! 

Moving into Thursday- try these 5 Holiday tips:

 1. Make a list of why you started working out and read it before going to social events over the holidays! Keep your goals in mind.

 2.  Its okay to say “NO” to all the food pushers! You don’t have to try everyone’s “famous recipe”. Compliment the host in other wonderful areas.

3. Exercise over the holidays: Be ready to be flexible; your usual workout times may not work especially when so many parties and get together are happening. Instead of skipping your normal workout time all together, try to fit it somewhere else in your schedule (20 minutes may be all you can get one day). Here is a great HIIT workout for this holiday season that can be done ANYWHERE at any time!

4. Make exercise into a fun family event! (ex. Trip to stone mountain, walk in the park, family bike ride). Also, think of exercise as a form of worship! 

5. Keep up the November  Holiday Extravaganza challenge – this week is the cardio challenge!!

Take an afternoon walk before or after your meal, looking at all the beautiful leaves and spending some time be thankful for all He has blessed you with. It will be the sweetest Thanksgiving yet!  You will be left feeling so much better in every area- body, mind and spirit.  Enjoy celebrating your health and spending time with those you love, and have an incredible start to this wonderful holiday season.



Give Thanks to the Lord, for he is good; his love endures forever.
— Psalm 107:1

Holiday Extravaganza Countdown & 3 Healthy Thanksgiving Recipes!

Sweet friends! We are getting so close to the start of our Holiday Extravaganza Challenge! Can you believe it?? If you haven't yet- email me to set up a weigh-in appointment and join in on the party!! Email me at

If you are unsure- check out the results from last year here! AMAZING! Collectively, the participants lost 116 pounds!!!  To put that in perspective, 116 pounds of fat equates to roughly 738 Big Macs, 2,900 cans of Coke, or 3,867 bananas! Check out the winner from last year! Please read her story in the above link. 

First prize wins the cash in the bucket!!! 2nd prize will be an entire outfit donated by Lulu Lemon Athens that you can pick out! 3rd & 4th prize will be some awesome gift baskets with donated items from local businesses! Super great prizes!! But the best prize - that you are feeling amazing January 1st 2016! 

I am hearing so many great stories from you about the success you have had with your Food Journal Challenge this week which is GREAT practice for holding yourself accountable as you prepare for the holidays! You have a few days left- keep up the great work and email us photos of your journal (written or MyFitnessPal), we would LOVE to encourage you and praise you for your hard work! 

As we look ahead to next week starting the challenge, we must start to think about the holiday season and what all it is going to hold. If you are like me, you've already begun to think about all the dishes you will have to prepare, events you will be going to and the full (yet wonderful!) schedule the next few weeks hold. Amidst all of this we have to stay focused on our goals and be diligent even through the holidays! Our client spotlight Tina Carpenter said in her article "Just live, learn and laugh along the way…and enjoy your life as you strive each day to be your best. If you are misguided or if you make mistakes, shake it off and get back on your bath to being the best you can be!" That is the mindset I encourage us all to have this season! There will be times when we will have a treat that maybe we didn't plan for or a day when we will miss a workout- BUT what is important is that you do not allow that to completely take your eyes off of your goals and your progress. If you put that small slip behind you but get right back on track, you will find that you are even better than before!! Patience and perseverance will be the name of the game!! 


INCREDIBLE Client Spotlight- Dr. Tina Carpenter

This week at TransFit in while we are gearing up for the Holiday Extravaganza  we are challenging eveyone to do a food journal for 5 days! If you do you food journal Monday- Friday and email it to my on Friday you will be entered in to win an awesome prize!! Amazing client spotlight Tina Carpenter has been so diligent and has been food journaling for 80 days straight and has had huge success! Tina is such an inspiration for all busy women! I am so proud of Tina for her commitment to her living transformed- body, mind, and spirit!  I can't wait for you to read her story and be encouraged to reach your health and wellness goals! 

How YOU can NOURISH Your Body in November!

Today, let's focus on being thankful to be able to have a full life! God has blessed us with so many opportunities and relationships that we are able to spend our days filled to the brim with activities!! Let us focus on using our busy schedules to bring Him glory. In everything we do throughout our day- let's turn to Him and do each and every task as though it was for His glory and nothing else. When we do this, God will bless the time that we do have and we will find ourselves renewed amidst our busy lives. 

Commit to Your Health this Spring!


Conventional wisdom has always told us that it takes 21 days for a new habit to stick. However, new research shows that it typically takes a lot longer than that to make a new habit. On average, it takes 66 days to form a habit, but even that can vary between people. Some people only need 18 days, while others need about 254 days.

The problem for many people trying to start their own healthy habits is that they don't have the support they need. Many of my friends struggle finding enough healthy recipes for two weeks, let alone finding enough recipes for over two months. There's no reason this needs to be a challenge though! The spring and summer are filled with lots of fresh fruits and vegetables, and plenty of warm weather for being active. All you need is a little guidance to get started.



Looking to jump-start your body, mind, and spirit for a successful Spring & Summer 2015? The TransFit packages will provide you a healthy, all-inclusive approach to help you achieve your health and fitness goals. Each package requires a three-month commitment, in order to best help you meet the time and accountability necessary to form healthy habits. Make the committment today to stay motivated to reach your goals this year! I would love to help YOU get started or stay on track to make 2015 your best year yet!


      COMMIT to Your Health Package:

  • Three 25 minute consultations (once a month) with body composition & measurements
  • TransFit Advanced Fitness Guide Binder
  • 4 weeks healthy meal plans & recipes
  • 3 month exercise plan
  • 2015 Spring/Summer goal sheet
  • Accountability chart
  • Once a week at home check-ins and motivation via email
  • Weekly phone & email support
  • $95 per month

           ADVANCE Your Fitness Package:

  • All of the above
  • 8 at home workouts per month (2 per week)
  • $115 per month

            MAXIMIZE Your Fitness Package:

  • All of the above
  • 2 Transformer in studio sessions
  • $215 per month


Interested in being transformed? Email  to get started. I am looking forward to helping you reach your goals!



Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. Ecclesiastes 4: 9-10

Quinoa - The Super Grain!

One of my favorite grains that I get a lot of questions about: QUINOA! Here are some of my favorite recipes and amazing facts about this super grain... 

Photo courtesy of


Over 5000 years ago, the Incas cultivated the grain-like seed quinoa as one of their staple crops. Since then, science has shown that this humble "grain" is actually a super food! Quinoa is full of phytonutrients, antioxidants, and can even help balance your blood sugar. As a result, people everywhere are discovering the benefits of quinoa - a delicious whole "grain" that is easy to digest, full of high quality protein and fiber, and can form the basis for delicious Body Ecology meals.


Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family. When cooked, quinoa is light, fluffy, slightly crunchy, and subtly flavored. It actually cooks and tastes like a grain, making it an excellent replacement for grains that are difficult to digest.

However, its flavor is only part of why quinoa is such an amazing "super grain." Some of the nutrients in quinoa include:

  • Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.
  • Magnesium. This helps relax your muscles and blood vessels and effects blood pressure. Quinoa contains high levels of this vital nutrient.
  • Fiber. Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon.
  • Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.

Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Studies have shown that quinoa has documented health benefits too!

Quinoa, in its whole grain form, may be effective in preventing and treating these conditions:

  • Artherosclerosis
  • Breast cancer
  • Diabetes
  • Insulin resistance

Researchers attribute the health benefits of quinoa to its complete nutritional makeup. Quinoa is close to one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients.


1. Breakfast Quinoa (from The Feed Zone Cookbook)


  • 2 cups low-fat milk (or almond milk), plus more for serving
  • 1 cup quinoa, rinsed
  • 3 tablespoons light-brown sugar (or honey), plus more for serving
  • 1/8 teaspoon ground cinnamon, plus more for serving
  • 1 cup (1/2 pint) fresh blueberries, plus more for serving


  • Bring milk to a boil in a small saucepan. Add quinoa, and return to a boil. Reduce heat to low, and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes.
  • Stir in sugar and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes. Stir in blueberries, and cook for 30 seconds. Serve with additional milk, sugar, cinnamon, and blueberries

2. "Dinner Bells" Recipe (from Family Fun Magazine)


  • 5 medium red or orange bell peppers
  • 1 lb. lean ground turkey
  • 1 cup chopped onion
  • 2 1/2 tsp. dried Italian seasoning
  • 2 cloves garlic, minced
  • 1/2 tsp. salt
  • 1 1/2 cups cooked quinoa
  • 1 jar (25 oz.) marinara sauce
  • 1/2 cup water


  • Cut off tops of peppers. Clean out completely and discard seeds. Place peppers upright in a 4-6 quart crock pot.
  • Combine turkey, onion, Italian seasoning, garlic and salt. Stir in rice (or Quinoa). Spoon into peppers.
  • Pour most of the marinara sauce over peppers. Add water to remaining sauce in jar. Cover jar and shake. Pour over peppers.
  • Cover and cook on low-heat setting for 6 hours or on high-heat setting for 4 hours.
  • Transfer peppers to serving plates. Spoon sauce over top. Let stand for 5 minutes