healthy lifestyle

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!

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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.

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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!

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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! 

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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 transfitathens@gmail.com. Let us know how we can help you live transformed! 

Blessings, 

Team TransFit

Amazing Client Spotlight- Sarah Ellen Cain

Amazing Client Spotlight-                    Sarah Ellen Cain

This month at Transfit, we are going to be focused on optimism! With Optimism in October, we will remain positive and focused by using accountability partners and by keeping a daily food journal that includes a gratitude for each day. 

This month, our client spotlight is an incredible example of staying motivated and optimistic as she strives for her goals. Amazing Sarah Ellen Cain, a sweet college student who comes to the Transformers session at TransFit is taking control of her health by staying dedicated, committed, and motivated through college with her body, mind, and spirit!  I hope your are inspired by her story! 

Check out the 2nd and 3rd Place Winners!

Karin Usry

I love highlighting all of your accomplishments, not because you are my clients and friends, but because some of your transformations are truly incredible! 

Karin Usry was the second place winner of the Holiday Extravaganza, losing an amazing 7.12% of her starting weight!  Karin, a former teammate of mine, is a competitor like no other and I knew that when she entered the contest she would be giving her all! 

Karin Usry with her children

My name is Karin Usry.  My husband, Mike and I have two kids, Ayn Parker and Brandt.  Sports have been a big part of my life; however, after having kids I realized that I no longer have as much time to participate in sports or even work out.  And, I am totally fine with that because I am so in love with my kiddos. 

I am competitive at heart so once Caroline sent out the email about the extravaganza I knew I was all in this year.  It was a great way to kick-start getting back into shape.  Since I work during the day, morning and late afternoon workouts were what it took to begin this journey.  I prayed that my kids would be good sleepers so that I would wake up feeling ready to go.  God answered that prayer and a majority of the time I was able to go to the gym before the kids woke up.

I love to workout with short, but high intensity workouts.  I don't like spending more than 45 minutes working out so I would do at different times spin class, interval weight training and running.

I also, like Amanda, used Fitness Pal to track my calories.  I only did this for a couple of days until I got the feel for portion control and calories.  I had my moments where I cheated but got right back to being disciplined after the meal was over.  I am also a candy o'holic but shook that habit pretty quick since they are empty calories.  The cheating became less and less as time went on...I realized I didn't want or need those "cheat meals."

I love to cook.  At our family dinners we always have a protein, vegetable and starch at dinner.  Here is one of my favorite meals:

Mahi Mahi with Lemon Butter, Roasted Broccoli, and Roasted Potatoes

Mahi Mahi courtesy of The Ravenous Princess

Mahi Mahi (4 pieces)
Salt & pepper both sides of raw fish
lightly dust pan with olive oil
brown Mahi on both sides (about 7 min each side)
Lemon Butter Sauce
melt 1/4 stick of real butter
juice of 1/2 lemon
lemon rind of 1 lemon
2 tablespoons of fresh parsley salt & pepper
Lightly brush sauce on fish.
Roasted Broccoli
spread out broccoli on cooking sheet
sprinkle with olive oil, salt & pepper cook on 415 for 20 min
Roasted Potatoes
cube red potatoes and dice in big chunks colored pepper, red onion and fresh garlic
spread on cooking sheet
sprinkle with olive oil, salt & pepper, onion powder and garlic powder
mix with hands to incorporate all flavors, bake on 450 for 30 min

And last but not least we have our third place winner, Terri Mason, who lost 4.47% of her weight!

Terri Mason

In her own words...

I have been married for 16.5 years to Alex, my high school sweetheart. We have 3 children - Brantley 15, Anna 10 and Brogan 7.  I am a home school mom who knows without God by my side I could not do this job He has called me to do. So thankful that He is available to talk to at any hour of the day! I have battled my weight for as long as I can remember.  I have never been one to exercise.  Mother's Day of 2013, something clicked.  I decided I was going to run.  I downloaded the C25K app on my phone and began my run.  I completed the program and then picked a comfortable "program day" to run each day and there I was.  But, I began to get bored.  My sister-in-law challenged me to delete the app and just run.  So that is what I did.  I have gotten up to a 4 mile run now - praying Philippians 4:13 most of the way :).  Along with running, my husband and I began doing the Insanity workout DVD's.  I have been either running or working out about 6 days a week, sometimes I do both in the same day!  I have reduced my portion size over the holidays. My next goal is to combine my exercise with healthier eating.  I am in the middle of my journey and have about 20 lbs to go.  I am determined to get there!

Terri & Karin are such inspiring women and I am truly thankful to be a part of their journey. Thanks again to everyone who participated in the Holiday Extravaganza this year! I'm looking forward to seeing everyone take steps in their own journeys, and seeing what amazing things we can accomplish.

Blessings,

Caroline