meal plans

How Can You Finish August STRONG and COMMITTED?

Sweet friends,

Can you believe the month of August is almost over? We are so excited to energize and inspire you this week! Let's finish the month strong and stay COMMITTED to our goals and dreams!


Remember our great COMMIT acronym to help you finish strong this month! 

C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

M- MINDFULNESS-  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

I- INTENTIONAL-  "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are!

Believe it beautiful friend, and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Take action each minute this last week in August! Commit to being all in TODAY!

Be inspired by our August client spotlights Erika and Marren! 



This month, we focused on staying COMMITTED to being ACTIVE EVERY DAY! Stay strong in the last week of the month, and go on a nice walk around the neighborhood, a hike with the family, swimming with your kids, coming into the studio for a session or stretching! Just make sure that you are moving for at least 30 MINUTES each day!

We also focused on staying hydrated and drinking at least 80 oz of water each day! Please turn in your calendar at the end of the month to be entered in to win your FREE MONTH of sessions! 


This month, we also COMMITTED to transforming our health and our nutrition! Though preparing healthy, wholesome dinners can be challenging during the busy week, we want to serve you with this meal plan to make it a bit easier! Our nutrition consultant, Katie Woodall, and dietitian, Kaeti Shurling, shared this plan to help! Let's finish out the final week of August strong and try some of these healthy recipes that your entire family can enjoy!

Click HERE to access our FREE recipes and meal plans!


Ladies, make sure to sign up for sessions in advance, so that we know you are coming and can plan for you! Don't forget about our new sessions and we have some exciting events and news transpiring in September so get ready!

You can sign up on the app HERE!

If you have any questions, please email us at We are so thrilled to encourage and inspire you this week! 



Team TransFit

January Jump Start!

Looking to jump-start your body, mind, & spirit for a successful 2015???

The TransFit January Jump Start Packages will provide you a healthy all-inclusive approach to help you achieve your fitness goals! The jump-start packages will get you on the right track to make 2015 the best year yet!

I wanted friends and clients who are not able  to train with me  in the studio or those who live out-of-town to be able to be APART of TRANSFIT! Transform your body, mind, and spirit this January!

The additional packages are add ons for those who would like to really kick  2015 into extra high gear! Get honest with yourself and get serious! Please email me with questions or to sign up! 


All packages will be emailed directly to you in PDF format. TransFit accepts all credit cards and PayPal.

January Jump Start Package A

4 weeks healthy meal plans & recipes 2 home workouts per week plus weekly inspiration One month exercise plan New Year’s Steps for Success 2015 Goal Sheet January calendar with weekly challenges $75

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January Jump Start Package Plus $100 all of the above in the January Jump Start Package plus add in a 25 minute consultation with body composition (body fat %  & measurements) 

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January Jump Start Package Premier $125 all of the above in the January Jump Start Package plus add in 2 -25 minute consultations before & after 4 week nutrition plan

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January Jump Start Package Platinum $225 all of the above in the January Jump Start Package  plus 25 minute consultation before & after 4 week nutrition plan  plus 2 Transformer in studio workout sessions per week for the month of January

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I am looking forward to jump starting your January health! 

Blessings, Caroline 

Therefore, I urge you to present your bodies as a living sacrifice, holy, and pleasing to God; this is your spiritual worship..Romans 12:1

FOCUS for the holiday months!

Friends, I hope the start of November finds you ready to clean the slate from Halloween treats and ready to FOCUS on the holiday months ahead. As things begin to pick up for the holiday season, you may find yourself struggling to stay focused on your healthy goals.

"But you, take courage! Do not let your hands be weak, for your work shall be rewarded."

2 Chronicles 15:7

Your hard work will pay off in the coming months if you hold yourself accountable and stay focused on your goals! Colleen Pruitt is evidence of this! She won the September Food Journal Challenge by becoming more organized and diligent when it came to her eating habits.  Colleen wrote in her food journal and turned it in for me to review every week!  Today she continues to try healthy, new  recipes for her family's meals and she encourages her children to eat more fruits & vegetables.

colleen pruitt

To help others follow Colleen's path and hold themselves accountable to healthy eating, I offer weekly meal plans for only $10. These meal plans can be customized to accommodate gluten sensitivity, vegetarians, etc. Just click the link on my website or email me at for more information.

Another way you can hold yourself accountable this holiday season is by participating in the Holiday Extravaganza! Many of you may remember last year's competition, where participants wager $20 that they will maintain or lose weight during the holiday season. Those who keep off the pounds get their money back after New Years, and get the chance to win a basket full of goodies from local Athens establishments, and the grand prize of CASH after the holidays!

More details will be revealed soon, but for now download the following calendar and start challenging yourself to a healthy, happy holiday season!

November2014 CALENDAR



Emotional Eating


Hi friends!

Ever notice how stress makes you hungry? It’s not just in your mind. When stress is chronic, as it so often is in our chaotic, fast-paced world, it leads to high levels of the stress hormone, cortisol. Cortisol triggers cravings for salty, sweet, and high-fat foods—foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief. There is a true difference between emotional hunger and physical hunger!

Emotional eating is the practice of consuming large quantities of food - usually "comfort" or junk foods - in response to feelings instead of hunger. Experts estimate that 75 percent of overeating is caused by emotions.

One study found that happy people seem to want to eat things like pizza, sad people prefer ice cream and cookies and bored people crave salty, crunchy things, such as chips. Researchers also found that guys seem to prefer hot, homemade comfort meals, like steaks and casseroles; girls go for chocolate and ice cream.”

Does no one take comfort in carrots and celery sticks? Researchers are looking into that, too. What they're finding is that high-fat foods, like ice cream, may activate certain chemicals in the body that create a sense of contentment and fulfillment. This almost addictive quality may actually make you reach for these foods again when feeling upset. A recent study found that people who were sleep deprived tended to overeat. In fact, compared with people who got to sleep as much as they wanted, those who were rousted out of bed too early ate 550 additional calories every day.

10 Tips on How To Help With Emotional Eating:

  1. Comfort or reward yourself/members of your family with something other than food (creating habits like that can be hard to break later)
  2. Identify your emotion (if it’s not hunger):
  • Stressed? Try getting some exercise (running, walking the dog, playing with the kids)
  • Anxious? Make a “to do” list of everything you need to get done and get started!
  • Bored? Make plans with a friend, read a book, watch a movie

3.  Before you eat, stop and think:

  • “Am I actually hungry or am I feeling something else?” (stress, boredom, sadness, happiness)
  • “Will eating this solve the problem” as in, if you are hungry, the feeling of hunger will go away after you eat, but if you are stressed  you will probably still be stressed after you eat and may even feel guilty

4.  Don’t follow “fad diets” – cutting out certain foods/food groups may  cause you to overeat later during emotional times. It’s okay to have a treat, but know when to stop.

5.  Make a list of all your cravings during the week. At the end of the week, if you are still craving something, try to find a healthy alternative or get a single of that item (For example, frozen yogurt instead of ice cream or just buying a single cupcake so you don’t have extras lying around the house).

6.  Don’t eat by the pantry/in bed/in front of the TV – these are places we tend to keep reaching for things without thinking about how much we are consuming.

7.  Check out the serving size before you start snacking – just knowing that that box of cookies you’re about to reach for goes by a serving of only 2 cookies may help deter you from eating a whole box

8.  Take the foods you tend to emotionally eat and put some in pre-portioned servings. This way if you do reach for it you will only eat the serving size, not an unreasonable amount.

9.  Before you eat, drink a glass of water (some feelings of “hunger” actually come from just being dehydrated).

10.  DON’T GRAZE – track/plan what you are going to eat throughout the day. You can also track what you’re feeling throughout the day to find specific patterns in your emotional eating habits (do you always eat right when you get home from work or late at night before bed when you’re tired?). This will help you see how your eating habits and feelings relate.



Make a meal plan on Sunday and stick with it throughout the week!!!