heart healthy

🔥 The New HIIT Workout Will Transform Your Metabolism!

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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.

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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.

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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.

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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.

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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!

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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!

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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.

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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 transfitathens@gmail.com if you have any questions!

Blessings, 

Team TransFit

❤️ How Can You Live Heart Healthy in February?

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Sweet friends,

Last week we had such an incredible time celebrating TransFit’s 3rd birthday! We loved your TransFit Spirit— you came dressed up and ready to work hard every day! We hope everyone was able to join us in the studio to celebrate and experience the fun!

Can you believe it’s already February? February is all about living heart healthy and committing to everything with our WHOLE HEARTS!

This month, we have an amazing deal for you all! You can get 10% off ALL one-on-one sessions with the code “WHOLEHEART”. Make sure you take advantage of this and schedule your session on our FREE app now!

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Just like every month here at TransFit, this month is full of awesome events!

Lunch and Learn

This month’s lunch and learn will be held on Friday, February 22nd from 12 - 1 pm and will feature a self defense class! We will have lunch from The Pine. The cost is $15. Sign up on our app!

HIIT for your Heart

HIIT is such a great workout for heart health! Revive your metabolism with these fun, upbeat cardio workouts every Tuesday and Thursday at 9:30!

Bible Study

Pam will continue to lead us through the study of Esther this month! These sessions are from 12 - 1 on Thursdays. Please join us as we learn how to have the courage to commit!

TransFit Girls

We are still having our TransFit Girls sessions every Wednesday from 4:15 - 5:15! You can sign your girls up on our app!

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Meet our new personal trainer, Eliza Harris!

“Hi TransFit Family! My name is Eliza Harris. I am a recent graduate of the University of Alabama (I know... I love the Bulldogs too)  where I studied exercise and sports science with concentrations in fitness, nutrition, and coaching. While at UA, I spent 3 years assisting with the strength and conditioning programs of various sports. Most recently I worked with the dance and gymnastics teams. I also earned my certification as a strength and conditioning specialist through the NSCA. 

My love for exercise started at a young age. I was a competitive gymnast for 7 years and then ran track for 3 years in high school doing the triple jump, long jump, and hurdling.  While in high school I began working a few hours a week at a gym where I taught a workout class to middle school girls as well as teaching gymnastics at the gym where I competed.  In college, I found that I missed being an athlete but I started to truly realize my passion for fitness and coaching. I knew that I wanted to pursue those areas as a full-time career, and the Lord has opened doors for me to make that a reality by working as a Personal Trainer at TransFit as well as a gymnastics coach.

I know that exercise has made such a difference in my life, not only physically but in all areas and I hope to help bring that to anyone that I get to serve in personal training.  2 Timothy 1:7 reminds us, "For God does not give us a spirit of fear, but of power and of love and of a sound mind." That truth near to my heart and I hope to share my love of whole body health with you!  I will be in the studio teaching TransFormer and small group sessions and will be taking clients 1-1 or semi-private for specific goal achievement. 

I would love to help any young gymnasts, dancers, cheerleaders or female athletes of any kind get stronger for their specific sport. I have experience as a gymnast and a track athlete and have worked with athletes of various sports up to the college level. Whether high school, middle school or younger we can work to increase your sports performance or overall fitness through strength training and cardiovascular endurance training in a fun and safe way. Additionally, I would love to work with any college students to help you meet your fitness goals! 

I am so excited to be in Athens and look forward to being a part of the TransFit community.”

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If you haven’t tried our Transformer Plate yet, grab one after your next session!

These delicious lunches are made by The Pine and have a delicious quinoa cake on top! They are $12 and you can pay with cash or we can charge your account.

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In honor of heart health, we encourage you to exercise for at least 30 minutes every day this month! This calendar helps keep you accountable when you write down your exercise each day and color in each box RED! When you reach the end of the month, you want your entire calendar to be red!

You can download and print this calendar HERE or pick one up in the studio!

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How AMAZING is our new prayer space? We wanted to provide you all with a comfortable area where you can come and spend time with the Lord. You can also submit your prayer requests here. We are so blessed to share this space with all of you!

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We are so proud of you all for staying strong throughout January and we can’t wait to see you all live transformed in February! As always, you can sign up for classes on our FREE app!

We are here to serve you! If you have any questions or want to schedule a one-on-one session, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit

Top 5 Super Foods For Your Heart! ❤️

Happy Wednesday! 

It has been another incredible week in the studio! Thank you for bringing your heart and soul into every hour! We can continue to celebrate the love we have for our bodies through movement and change our perspective to view exercise as worship! That is how we can live transformed!  While exercise is a way to honor your body, eating nutritious, healing, and nourishing foods is another way to live transformed.  Exercise and nutrition are a vital piece to keep your hearts healthy! We want to share five superfoods for your heart and a fun, new recipe to try! 

1. Hemp Hearts. Hemp hearts are the "heart" of a shelled hemp seed. They are rich in protein and have a high balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

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2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart! 

3. Leafy Greens contain a nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for an overall better blood flow. 

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Baby Spinach Salad with Blueberries and Pecans

  • Fresh baby spinach leaves, rinsed and spun dry
  • 1 pint fresh raspberries or strawberries, cleaned
  • 1 pint fresh blueberries, cleaned
  • ½ cup chopped pecans, toasted
  • 1/4 cup Goat cheese, crumbled

Blueberry Vinaigrette 

  • ½ cup fresh blueberries
  • 1/3 cup white balsamic vinegar
  • 1 tsp. honey
  • Salt and fresh-ground black pepper
  • 2/3 cup extra-virgin olive oil

Combine the spinach, raspberries, blueberries, pecans, and feta in a large bowl; toss. To prepare the vinaigrette, in a food processor add the blueberries, vinegar, honey, and salt and pepper to taste. Process to break down the blueberries. While the food processor is running, slowly add the olive oil. Taste the vinaigrette and adjust any ingredients to suit your taste. Pour the vinaigrette over the spinach salad and serve.


4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micro nutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression is not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 

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Dark Chocolate Energy Bites for the Heart

Serves 20

  • 1 cup dates, pitted
  • 2 cups walnuts
  • 1/3 cup cacao powder
  • 1/2 tsp sea salt
  • 1/4 cup hemp seeds
  • 1/4 cup creamy nut butter
  • 1 tsp vanilla extract
  • ***optional- 1/4 cup dark chocolate chips

Pulse in food processor. Roll into balls and chill for 30 minutes. Enjoy this fudgy, sweet protein-packed snack! 

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Add these foods to your meals throughout the week! We believe in YOU! We have nutrition sessions available if you would like to meet with our dietitian or registered nutritionist, to learn more about your health and nutrition. You can purchase these sessions via our app or website!

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Meet Mallory and Come Transform With Us!

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Happy Monday! 

We are so excited to announce that we are welcoming a new Personal Trainer to our TransFit Team! Meet Mallory Gilliam! Many of you have met this bright spirit in the TransFit studio over the past weeks and she starts her new sessions tonight! We are so excited to have Mallory on our team to encourage and inspire you and we are so thrilled for her to meet her! Mallory cheered at UGA and her contagious energy and bright spirit will propel you give your best inside her sessions and living transformed outside our #happyplace! 

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My name is Mallory Gilliam, and I am so grateful to be a part of the TransFit community!  I am thankful to share my passions for health, wellness, and faith through TransFit!  I want to inspire, motivate, and encourage all women to trust the Lord with their hearts, minds, and bodies because that's when transformation unfolds.

While attending The University of Georgia, I obtained a Bachelor's degree in Advertising.  My love for Georgia Athletics came alive as I was fortunate enough to carry out my endeavors as a member of the UGA Cheerleading Team.  My time Between the Hedges, on the competition mat, and in the weight room lifted my passion for exercise.  I was named to the NCA All-American Team and honored as one of the Top 20 NCA Collegiate Cheerleaders across the nation.  After cheerleading ended, I moved to Dallas, Texas for my dream internship.  During this time, I truly began focusing on the foods I was putting into my body and I began overtraining.  I was left broken and tired.  This is when I knew it was time to focus on my faith.  I finished my last semester of college and later became a pharmaceutical sales representative.  God had blessed me with everything I wanted, but as I began focusing on my still moments, I felt Him leading me in other directions.  After trying a few other career paths, His purpose for me became clear.  I am passionate about helping others through exercise and nutrition, so I honored His gifts for me, and pursued group fitness and personal training.

I am excited to help TransFit ladies on their journey, and my goal is to encourage transformation through shifting thoughts of comparison and perfection to happiness and peace.

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Some of Mallory's favorite things outside of TransFit include:

  • Cooking, especially for others
  • Taking walks around Five Points
  • Painting
  • Yoga
  • Georiga Athletics
  • Wednesday nights with my small group ladies
  • Dancing in my kitchen
  • All dogs, but I have a special place for big dogs
  • Sundays
  • Giving and wrapping gifts
  • Spending time with loved ones
  • Spreading kindness and smiles because we all need encouragement
  • Having alone time to pray
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Mallory will be teaching our NEW Monday 7:15 PM session and Saturday 10 AM session! We hope that you will come meet Mallory and join us at these sessions! You can sign up on our FREE app

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Keeping our hearts healthy is such a vital aspect of our whole body health! We look forward to seeing you in the studio soon! Let's kickstart this week and make it count! Continue to work hard towards your February goals! We believe in YOU!

Don't forget to sign up for our new sessions! We hope to see you soon! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Hey Valentine! 3 Tips to LOVE Your Body MORE this month!

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Good Morning beautiful friends! 

Wow, it's been a great week with such positive energy in the studio! To all our ladies doing the TransFIVE No Sugar Challenge, we are SO proud of you! You're almost done! Remember to take it one hour, one day at a time! Stay focused! YOU CAN FINISH STRONG! And... if you haven't done as well as you would have liked this week- SHAKE it OFF! Today is the DAY! You can always begin again. The time is NOW! 

Can you believe it's February?! January was like a "trial" month so let's say your 2018 starts TODAY! February is a month that can be focused on candy and sugary sweets for Valentine's Day! But, Valentine's Day is the perfect holiday to take extra time to show  others how you love them and a time to take a moment to LOVE the body you have been given!  Let's take some extra time to love our bodies, these beautiful gifts, in honor of Valentine's Day!

Take just a moment to dwell on this truth:

"You are altogether beautiful my love; there is no flaw in you." Song of Solomon 4:7

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The truth above is the Lord's thoughts about you! He has created you exactly as you are for a purpose. You are so beautiful and perfectly made in His sight! Take a few minutes today to write down things you love about the way God made you. Now, go share this verse with a friend or family member! Encourage your sweet friends today in their own beauty, inside and out.

Valentines Day is the day of love! Let's be intentional about spreading love, encouragement, and blessings as much as we can.

Now we know many of you will be spending Valentine's Day with your families so we wanted to share a few of our favorite healthier Valentine's Day recipes with you all! We guarantee these will satisfy your sweet tooth just as well as that box of Russell Stover- but without compromising your nutrition goals! These are treats (in moderation) you can feel good about because they will not only make your taste buds happy but make your body happy as well. 

First, here are our Top 3 Ways to Love the Body you have been gifted this Valentines Day! 

1. Rest- Take the time to rest. Our bodies need rest! Take the time to sit and be still. Add in your quiet time to your day. Allow your mind time to rest, renew, and be refreshed. Lack of sleep can throw these processes off balance, and can to overeating. Getting enough sleep,  seven to eight hours per night for adults is important for replenishing the body’s energy stores.  So please relax, refresh, and renew! Rest is critical for living transformed!

2. Exercise- Add in exercise to your week! Your body and mind will feel renewed and alive when you honor it through a workout! View your time exercising as a form of worship! 

3. Nutrition- Take the time to meal plan and prepare for your nutrition!  Sit down and make a basic plan, so that you can hold yourself accountable and have an organized nutrition plan! If you are craving chocolate, here is a great recipe from our TransFIVE Meal Plan that will help fix that craving without added sugar! Try these healthy deserts after TransFIVE!

Chocolate Heaven Smoothie

Makes one serving

  • ½ cup crushed ice
  • 1 cup unsweetened almond or coconut milk
  • 1 small frozen ripe banana
  • 1 serving Chocolate protein powder (Vega)
  • ¼ of an avocado
  • 1 tablespoon unsweetened cocoa (I like Hershey’s Special Dark- 100% cacao)
  • 1 teaspoon of cinnamon
  • 1 teaspoon chia seeds
  • **1 teaspoon honey or a few drops of stevia (optional)
  • **can add in 1 tsp vanilla extract 

Pulse ice cubes in blender to crush. Add almond milk, banana, cocoa, and other ingredients and blend until frothy. Serve immediately and enjoy some liquid energy!

The Chia seed helps keep the smoothie dense and satisfying, all while helping to increase your energy and endurance; promote your hydration and electrolyte balance; lower your blood pressure; regulate your blood sugar levels; and support your weight loss by keeping you feeling full longer.

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Strawberry LOVE Shortcakes

  • Get small mason jars
  • Cut strawberries & raspberries, 
  • Small pieces of angel food cake 
  • Topped with tru Whip & more fruit 
  • Could sprinkle with a few mini chocolate chips on top with love 
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Ladies, we hope that you take the time to love your body! Your body is a gift and a temple! You are made in His image. Let's finish this week strong and feel accomplished after completing TransFIVE! If you didn't join us for our no sugar challenge this week, it's not too late to join! You can purchase the eBook on our website HERE! Don't forget about our February calendar challenge either! Commit to doing everything with your WHOLE HEART and getting active every day this month! You can do it! 

You can find recipes, workouts, and videos on our website! Use these as a resource for your meal planning and workouts outside of the studio! You can find them under the HEALTHY LIVING TAB

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Heart Healthy this February! ❤️

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Friends! 

It has been such a week celebrating TransFit's BIRTHDAY! We hope that you have joined us in the studio to sparkle and celebrate! Join us today through Saturday for fun sessions, giveaways, treats, and more! You don't want to miss out! Can you believe it's February?! This month we are focusing on being heart healthy and committing to do everything with our WHOLE HEARTS! Our amazing client and friend, Kelly Strickland, committed to the challenge of the holiday extravaganza challenge, gave her best one day at at times and does everything with her whole heart! We love seeing her smiling and sweating in the studio throughout the week! Her story of total body, mind, and spirit will inspire you to give your best this February!  

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My name is Kelly Strickland.  My husband Chris and I live in Watkinsville and we have three kids that are 15, 13 and 10.  My days are very busy with being a wife, mom, and part-time preschool teacher.  I have worked out with Caroline for years.   I have not met a trainer more inspiring.  The Transformer class is my all time favorite workout and a contributing factor to my success. Not only is it an awesome workout it keeps me in check all day.  When I workout with Caroline I do a much better job of focusing on nutrition.  In recent years I never considered the Holiday Extravaganza.  I always thought it was too hard to focus on nutrition and fitness during the holiday season.  This year was different.  I decided to be ALL IN!  During the 7 weeks of the challenge, we celebrated Thanksgiving, Christmas, my 43rd birthday and New Year's in Pasadena with the Dawgs.  Consistency and discipline was my focus.  My goal was to make it to three Transformer classes a week, get in some cardio at home, drink 100 ounces of water a day and focus on clean eating.   I did not accomplish all of the goals each day, but I consistently worked at it.  For the first time ever I packed workout clothes and worked out while I was in Los Angeles.  And my awesome husband worked out with me.  As far as nutrition most of my days include an Arbonne protein smoothie with fruit and unsweetened almond milk, a spinach salad for lunch and often chicken or fish for dinner with a green vegetable.  My favorite green veggie is roasted asparagus and my new favorite recipe is hummus crusted chicken that TransFit recently  shared on the facebook page.  I am thankful for Chris and his complete support and for TransFit and the passion of the trainers by encouraging ladies to live transformed.  I am not at my goal yet, but I will be soon.  I have already registered for my workouts for the next four weeks.  It feels so good to start the new year off closer to my goal.  

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Kelly, we are so proud of you and your dedication to living transformed! Having accountability and scheduling your sessions in advance can help you one day at a time give your best! 

We want you to help you live transformed this February! Check out our February calendar challenge. Fill this out each day of the month, with the movement you did daily, send it to us at the end of the month for a chance to win a FREE MONTH of sessions! Let's commit to doing everything with our WHOLE heart! We believe in YOU!

If you have any questions, please email us at transfitathens@gmail.com. A new session of middle school girls is every Wednesday at 4:30 PM. 

Blessings, 

Team TransFit

5 Superfoods for Your Heart ❤️

Happy Saturday! 

It has been another incredible week in the studio! We can celebrate the love we have for our bodies through movement and change our perspective to view exercise as worship- that is how you live transformed!  While exercise is a way to honor your body, eating nutritious, healing, and nourishing foods is another way to live transformed.  Exercise and nutrition are also a vital piece of keeping your hearts healthy! We want to share five superfoods for your heart and a fun, new recipe to try! 


1. Hemp Hearts. Hemp hearts are they "heart" of a shelled hemp seed. They are rich in protein and have the almost highest balance of proteins, fats, vitamins, and enzymes. They have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. Also, they can relieve indigestion because they have no known allergens.  Sprinkle hemp hearts on your salad, yogurt, or smoothie. 

2. Avocado is full of healthy fats and contains many vital nutrients and fibers that your body and heart need. Avocado offers nutrients so that you can have a healthy heart! 

3. Leafy Greens contain a nitrate content. This nitrate content allows the heart to pump blood more efficiently and allows for an overall better blood flow. 

4. Tomatoes have nutrients that are found to help prevent cardiovascular disease. Additionally, tomatoes have nutrients that can protect and reduce cholesterol and blood pressure. 

5. Berries are a source of micro nutrients and fiber. They support your heart through decreased activity of carbohydrate digestive enzymes and inhibit inflammatory gene expression and foam cell formation. If the cell formation and gene expression is not kept under control, it can result in heart disease and a lower, decreased heart health.  Raspberries are the highest in fiber, lowest in sugar fruit! Enjoy! 


Hemp Transformer Energy Bites

  • 1 cup oatmeal (not quick cooking)
  • 1/2 cup nut butter
  • 1/3 cup honey
  • 1 cup coconut flakes
  • 1/2 cup ground flaxseed
  • 1/2 cup chocolate chips
  • 1 tsp vanilla
  • 1/2 cup of Hemp Hearts (to roll the energy bites in)

Put all the ingredients in one bowl, mix, and roll them in Hemp Hearts. Then, let chill for 30 minutes in the fridge. Enjoy! 


Keeping our hearts healthy is such a vital aspect of our whole body health! We look forward to seeing you in the studio soon and hope you enjoy your weekend! Continue to work hard towards your February goals! We believe in YOU!

Come join us next Friday, February 24th at 12:30 for our Favorite Things Luncheon! You can register on the app! The cost will be $10 to cover lunch! Bring THREE of the same favorite item and at the end of the luncheon you will walk away with three new items! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Jump Rope for Heart Health

I will praise you, O Lord, with all of my heart; I will speak of all of your wonders. Psalm 9:1

Keep your heart strong and your spirit invigorated with a challenging jump rope workout! A jump rope is often one of the most overlooked pieces of fitness equipment. They are inexpensive, easy to transport, and can be used anywhere. Jumping rope is a great way to burn calories and get a cardio workout finished in a short period of time. 

The ideal jump rope workout uses short intervals of different exercises to alternate between cardio and strength work. This allows you to have a full body workout while strengthening your heart through the cardio exercises. Your family will also like this fun workout -kids love to jump rope! Screen Shot 2015-02-16 at 10.11.02 PM

Remember to  warm up beforehand and stretch afterwards to prevent injuries!

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A short demonstration video is on Instagram (@transfitathens) and can be seen above!  Can't wait for you to give this workout a try! Let me know how you like it! If you need help designing your home workout plan, nutrition plan, or exercise plan please email me at transfitathens@gmail.com.

Blessings,

Caroline