Summer Food Journal Challenge📔🍓🥗

Sweet friend,

A new week and fresh start is upon us! We have hope that change can happen in and out of the studio! Let's take ACTION in all areas of our lives and LIVE transformed. There is power in the present and there is such hope for the future! 

This week, along with our 8-Week Summer Transformation Challenge we are ready to fire you up with the FOOD JOURNAL CHALLENGE. We love doing accountability checks like this because it helps us to refocus our minds; and to be intentional and mindful while eating. Making journaling a healthy habit can jump-start your transformation. 

Remember that it's never too late to start changing your life for the better. Counting your macronutrients can propel your progress. Join the Food Journal Challenge starting Monday with us!
We RISE STRONGER TOGETHER.

💙Two favorite truths to encourage you to give your best daily and never give up! 💙

James 1:2-4 “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that thetesting of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

James 1:12 “Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”

What Is The Challenge?

Keep a food journal starting Monday and go through Friday, 5 DAYS! Download the free MyFitnessPal app and log your food, outlining the details of your meals and snacks throughout the day. You can also write down your nutrition in the notes section of your phone and send us your journal Friday or Saturday! We want to help hold you accountable! The challenge is for YOU! So whether you choose to do 1 day or 5 days- come out of your comfort zone, be accountable and try something new! 

Why Take The Challenge?

Using a food journal is the number one way you can take control of your healthy lifestyle. Everyone struggles with what we put in our mouths and self-awareness helps us to realize what food, beverages, and portion sizes we are actually fueling our body with daily. Journaling is an amazing tool for weight loss, assessing a food intolerance, or to treat a deficiency.  We have seen the MOST effective results with our nutrition clients who have kept a food journal and showed it to us weekly! The week of accountability can be one important key to unlock your success in reaching your personal goals.

You can live anywhere and take this challenge. No excuses, friends, you CAN DO this challenge!  We are here for you and will be your partner in this journey! Let’s do it –plan for it today, start tomorrow, Monday! Ready for a great week! 

5 Helpful Tips to Get Started on the Food Journal Challenge!

1. Download the MyFitnessPal app and create an account! You can also do a handwritten food journal if you don't care for the app.

2. Commit to doing the food journal every day for 5 days.

3. Write down 3 goals for the week right now, tell someone your goals, or text/email them to a TransFit Staff!

4. Be honest! We are not judging you on what you eat- the challenge is for you to become a healthier person and by journaling, you will gain a greater awareness of what you are eating daily!

5. Clean out the pantry and refrigerator. Start the week off right; any food or beverages that are tempting to you- TOSS! You don’t need it and neither does your family! Start the week fresh with a clean refrigerator and pantry so that you can restock with fresh fruits, vegetables, and whole grains. YES, YOU CAN!

   
   At the end of the week email or text us a picture or show us  the weekly challenge and be entered to win a prize!
   We believe in you! 

You CAN commit to 5 days of food journaling! We want to provide you accountability! Accountability is a key to your success! 

Let's fill our mind with positive thoughts, inspiring goals and give our best for the remainder of June, starting July encouraged! Have you filled out your summer goal sheet? If not, download it and challenge yourself to finish this summer strong! If you fill it out, send us a picture because we would love to hear what your goals are and encourage you throughout the rest of the summer!

The time is now if you are ready to walk, run, jog your first Half Marathon! The AthHalf will be here in October! Check out these plans for your best race here!

Studio is open all week and we will be seeing clients 1-1, semi private, traveling and group sessions. Please bring your sparkle towel and water when you come to the studio.

1-1 Session’s are a great way to reset and get the results you need. Email us for more details and to set up your 1-1 Personal Training Session.

Reminder! We have a FREE meal plans and recipes on our website under the Healthy Living tab of the website! Also, if you're on vacation check out our workout videos on YOUTUBE! 

Email us if you have any questions or would like to schedule a 1-1 with one of our Personal Trainers or Nutrition Consultants to help you reach your health goals! We are here to serve you! 

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

Let us know how we can serve you!

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

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

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

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

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!

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

Add These Healthy Recipes to Your New Years Day Meal!

Happy Saturday sweet friends!

We have missed being in the studio with you, but hope you have enjoyed this holiday season spent celebrating with family and friends! Keep exercising and drinking that water! We beleive in you!

As the New Year approaches, we hope that you are preparing for your BEST year yet! We look forward to hearing all that you want to accomplish this coming new year and we want to help you achieve all your goals! Check out our January Jump Start packages and find the package that works best for you! This will help you kick start your new year, new you! To purchase, you can go to our app HERE or website HERE!  

In preparation for you new year, here are three great recipes to try! Great for a New Years Eve Dinner! More easy healthy recipes will be in ourJanuary Jump Start Packages!  The Jump Start meal plans, workouts, accountability and inspiration will help you kick start your New Year! To purchase, you can go to our TransFit website HERE or TransFit app HERE! 

Walnut-Crusted Pork Tenderloin

• 1 pork tenderloin
• 1 Tbsp. paprika
• 1 Tbsp. garlic powder
• 1 Tbsp. onion powder
• 1.5 Tbsp. mustard powder (I used regular mustard because I was out!) 
• 1 tsp. pepper
• 1 1/2 tsp. salt
• 1/2 cup walnuts, chopped 

Preheat oven to 375 degrees. Wash the pork tenderloin and pat it dry with paper towel. Mix the dry ingredients together (except the walnuts) and then rub all over the tenderloin. Next, cover the pork with the chopped walnuts (save just a few of the walnuts). Lightly spray a baking pan with olive oil spray and then place the tenderloin in the center of the pan and roast for 30 to 35 minutes. All ovens vary, so just check the pork with a meat thermometer to ensure it’s done (145 degrees). Serving suggestions: serve a few slices over a bed of your favorite greens sprinkled with the remaining chopped walnuts. Drizzle with your favorite vinaigrette dressing & enjoy! 

Maple Roasted Sweet Potatoes

• 4 small sweet potatoes peeled & cut into 1-inch cubes
• 1/4 cup  maple syrup
• 1/4 cup extra-virgin olive oil
• 2 teaspoons kosher salt, plus more for seasoning
• 1 teaspoon fresh black pepper
• 2 small shallots diced
• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.
2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized and soft, about 25 -35 minutes. Be sure to check them after 15 minutes and stir, if needed.
3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.
4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

New Year Salad

• 6 cups fresh baby spinach
• 1 pint raspberries
• 1 avocado, diced
• 4 ounces crumbled gorgonzola or goat cheese
• 1/4 cup sliced almonds, toasted
• half a small red onion, thinly sliced (optional)
• raspberry  vinaigrette(recipe below)

Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.

Raspberry Vinaigrette 

Ingredients:

• ½ cup raspberries or 1 TBSP raspberry preserves
• 2 tablespoons honey
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Directions:

1. Place all ingredients in a blender and blend until smooth.
2. Adjust honey to taste.

We can't wait to see you in the studio on TUESDAY! Make sure to register for sessions in advance, so that we can prepare the best new workout for you!

For all of our Holiday Extravaganza participants, weigh-ins will begin on January 2nd and end on January 12! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit