kids fitness

🙌 Are you Ready for a Miracle in March?

Sweet friends,

March is here! Your dedication and motivation throughout February truly inspired us and we had such an incredible month in the studio with you all. Pam’s Esther Bible Study has helped us stay committed and grow our faith. We are so blessed to spend time with TransFit Girls every Wednesday, helping them learn more about body, mind, and spirit! And wasn’t Valentine’s week SO much fun? We ended February strong with our Self Defense lunch & learn— we absolutely loved spending time bonding with you all while learning valuable skills to protect ourselves!

Please send us your February calendar challenge sheets. We want to see your hard work and reward you for it! You can post it to social media (make sure to tag us), text it to us, or email it to us at transfitathens@gmail.com!

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Fit for a Miracle 5k

Exciting news! We are absolutely thrilled to announce a project we’ve been working on— our first annual Fit for a Miracle 5k benefitting ESP, hosted by TransFit Athens and scheduled to take place on May 4, 2019 at 5:00 pm. We will also have a Miracle Mile (1 mile fun run) at 4:30 pm. Registration for each event will begin the hour before it starts. The race is dedicated to helping the Athens community live transformed in body, mind and spirit. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex. If you or your business would like to help sponsor this event please email us.

ESP creates opportunities for people with disabilities and their families to engage connect and thrive through summer camp, after-school and family support. The ESP Miracle League will provide transformative experiences for individuals of abilities to thrive through the magic of accessible play and inclusive baseball. The ESP Miracle League complex will include a rubberized baseball field, inclusive playground and splash-pad.

We have an awesome Couch to 5K ebook on our website HERE that you can purchase to help you train for our upcoming 5K! You can also get our kids version of the Couch to 5K plan HERE.

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Entry is $15 with a t-shirt for the Miracle Mile. Entry for the 5K will be $25 with a t-shirt until April 26th, or $30 with a t-shirt on race day (while supplies last). You can register for this event online at active.com or click the button below to download our mail-in registration form. If you or anyone you know is interested in sponsoring this event, you can download the sponsor form by clicking the second button below!

The Fit for a Miracle 5K is not only an amazing opportunity to increase your fitness, but it’s also in support of an incredible cause. ESP is very near to our hearts because Kaeti Shurling, our incredible registered dietitian on staff, has a daughter with disabilities. Please read Kaeti’s story about her little miracle below!

“Almost exactly a year ago Nick and I found out we were going to become parents. And a few months after that, in a single day, we found out that our baby was a GIRL, she had Down syndrome, and she had 3 cystic hygromas that were likely going to inhibit her from making it into this world. That day is a blur and crystal clear all at the same time. It remains the scariest day of my life. For a moment Nick and I felt completely helpless. But it didn’t last long. God quickly wrapped us in hope as friends, family and even strangers flocked to us with their prayers, kind words and gestures. In a matter of days I was praying for a miracle that I KNEW God was capable of preforming. And he did. Less than a month later, Wynnie’s hygromas had completely disappeared! Yet the miracles kept coming. Among those that filled our hearts with hope was our ESP family. With every Java Joy coffee cart visit, we’ve grown more and more close to ESP. Nick and I are so fortunate for Laura Graben and Laura Whitaker who’ve treated us as part of the family from the start. We are in love with the participants we’ve met and how they love on our sweet Wynnie who arrived healthily into this world in October. ESP is part of our miracle! They get us excited for what’s to come with our differently-abled little girl!

We hope that our story will shed some light on how wonderful ESP’s mission is and we encourage you to help them continue to touch so many families as they have ours!

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A new month means… you guessed it, a new calendar! In February we did cardio every day in honor of heart health. This month we are focused on being ABSolutely motivated in March! Print this calendar out, write down the abdominal exercise you do each day, and color it in! You can download a printable version of the calendar by clicking the button below or grab one in the studio.

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Fun March Events

HIIT Tuesdays

You asked, we answered!! We will now be offering our HIIT cardio classes on Tuesday’s at 5:30 am. This is an incredible workout and we guarantee you will leave feeling amazing- transformed in body, mind, and spirit! You can sign up for these sessions on our app HERE. Read our blog about the benefits of HIIT here.

Lunch and Learn

Save the date! This month’s lunch and learn will be Thursday, March 28th from 12-1 pm. In honor of our Fit for a Miracle 5K, we are focusing on healthy and efficient running form! More to come on this informative, fun lunch and learn!

Running Group

Starting March 4th, join us for this group on Mondays at 8:20am outside TransFit. Improve your running efficiency with proper form, increase your strength and balance with running-specific exercises, expand your cardiovascular capabilities with an outdoor runners workout. Revive your body practicing essential stretches for runners! This session is designed for every level. Whether you are new to running or looking to increase speed and efficiency, this group will be beneficial for you! Sign up for this on our free app HERE. Email Lisa HERE if you have any questions.

TransFit Girls

We’re so excited our TransFit Girls sessions will continue through March, Wednesdays at 4:15! This class will not meet Wednesday, March 13th. It’s never too late to sign your girls up! You can purchase the sessions on our website HERE or our free app HERE.

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Contact a TransFit Staff Member

Lisa Patton: As mentioned above, Lisa is available to train you or provide you with a plan to accomplish your fitness goals, whatever they may be! Want to run a 5k or a marathon Lisa can create the plan to fit your needs. To schedule a one-on-one with Lisa, contact her HERE.

Eliza Harris: Eliza is our amazing new personal trainer who is so excited to meet everyone and help them with their personal fitness goals. If you haven’t read our blog on Eliza’s introduction, check it out HERE. Email Eliza to schedule a one-on-one HERE!

Kaeti Shurling: Kaeti is our amazing registered dietician here at TransFit! She can help you with nutrition and meal planning to meet your goals no matter where you are in your journey! Additionally, she has experience working with various dietary restrictions. Contact Kaeti to set up a one-on-one HERE.

Caroline Ward: Meet with Caroline to discuss any of your whole body health and fitness goals for the month of March. We are excited to serve you! Message Caroline HERE.

Pam Adams: Pam would love to meet with you about any of your spiritual goals or prayer requests! Email her to set up a meeting HERE.

If you would like to meet with any other TransFit Personal Trainers or staff, email us HERE!

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

Let us know how we can serve you! We are so excited for a miracle in March! Email us at transfitathens@gmail.com if you have any questions or want to schedule a on-on-one!

Blessings, 

Team TransFit

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 transfitathens@gmail.com 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! 

Blessings,

Caroline

Kids get active! Family Couch to 5k Program!

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Summer is a great time to be outside -running for fun, or training for a race. I love talking with mothers who are doing both, and they tell me how much their kids want to run with them. It's always a great idea to get your child to start a healthy habit, but we need to be cautious about the right way to do so. Just because children seem hyperactive and energetic, doesn't mean they'll be ready to run a few miles right off the bat! Kids need a plan, just as adults do, and they need incentives along the way. Download the chart below for a Kids Couch to 5k Program. This program is designed to gradually build up endurance through 10 stages until they are ready to run for 30 minutes straight! Add in games like a scavenger hunt,capture the flag, or dodge ball as fun running games! Start this program with your kids for some fun family bonding, and you may even spark a passion for a lifetime of running on the way!

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kids couch to 5k

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Even though this program is designed for children, it can be used by anyone to train for a 5k. If you find it hard to start the regimen by yourself or with your children Transfit offers customized running plans for people of all ages and levels- we love walkers too!!!

Please email me at transfitathens@gmail.com if you would like to discuss a customized running program or visit http://www.transfitathens.com/running.html

Remember to stay hydrated and to stretch with any physical activity for best results!

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Happy running,

Caroline