running training plans

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

Ready for A Challenge? TopGun Training & AthHalf Here We Come!🏃‍♀️ 🏅

Sweet friend,

Team TransFit Top Gun, what a fun start to the week! We learned from the movie that life is all about how you deal with setbacks in life. When you are open to them; lessons and inspiration can come from anywhere! You have a choice each day on how you will handle any situation- you can quit, or you can learn from past circumstances and use them to propel you forward! Let’s be inspired this week to go all in! To reach toward big goals and dreams! 

With all the summer excitement and people traveling again, our goal is to keep you strong, healthy, and feeling your best! Summer is a perfect time to set goals and achieve goals. One of the things we value is the importance of cardiovascular endurance and how it impacts overall health. We want to invite you into the challenge of beginning to train with us for the Athens Half Marathon which will be taking place on October 23, 2022! I know what some of you are thinking, 13.1 miles, are you crazy?

We understand, that some days self-doubt can creep in but we must remember, that we are all vessels and our bodies are temples of the Holy Spirit! Our bodies are capable of doing amazing things, immeasurably more, so why not challenge yourself! Did you know there is also 5k that weekend, too? We are so excited and have two goal-shattering plans that can help you as you train for the race! 

Mentioned below are many other races that are coming up in and around Athens that we encourage you to look into a 5k or another adventure event.

The basic plan includes an 13-week, training schedule to use as the race approaches. Join Team TransFit and let's run the AthHalf! We believe in you!

The Advanced Half Marathon Performance Health and Fitness Guide eBook will help you prepare for your upcoming half marathon! It features a running plan, workouts specific to runners, and a sports nutrition meal plan and recipes to help you feel your best, while preparing to run! The eBook is specific to the AthHalf Half Marathon on October 23!

Upcoming Races In and Around Athens!
 

  1. Peachtree Road Race - July 4th, 2022 - Atlanta, GA 

  2. 12 Days of Christmas in July Races - Day 4 - July 8th, 2022 - Athens, GA

  3. Milledge Mile - July 30th, 2022 - Athens, GA

  4. Coach Mike's Run Through The Woods 5K - August 6th, 2022 - Athens, GA

  5. Brain Fitness 5K - August 14th, 2022 - Athens, GA

  6. Birchmore Memorial 5K - September 11, 2022 - Athens, GA 2022

  7. Jack-O-Lantern Jog 5K - October 16, 2022 - Athens, GA

October 22 + 23, 2022 - Athens, GA 
Click AthHalf Half Marathon & 5K to Register for the AthHalf today!

For some healthy recipes to keep our bodies fueled, click the link below to grab our Summer TransFormation Plan FREE.

Questions about your summer nutrition plan and how you can reach your personal goals? Contact our staff to set up a 1-1 with any Personal Trainer or Registered Dietician. 1-1 or semi-private sessions are a great way to jump-start your transformation or reset your goals.

TransFit Running Director, Lisa Patton is ready to help you plan and train for your next race! Contact her to help you plan your best 5k, 1/2 Marathon, or Marathon!

You can also email us to schedule an appointment to meet with any of our staff! Check out our website HERE for a nutrition package that fits your needs! If you have any questions, please do not hesitate to contact us at transfitathens@gmail.com. 

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

Let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one.

Blessings, 

Team TransFit

Are you ready to reset, recharge, feel your best? FREE Transform Runners Workout!

Happy Tuesday!

Sadly, summer is coming to an end and the school year is about to begin! What better way to get active this month, than to prepare for a race! Whether it's a 5K, 10K, half marathon, marathon, or the race of LIFE... we want to encourage you and help you allow your body to feel its best! Today, we want to share with you our Transform Runner's Workout! In the midst of your "full" week, this is a great quick workout to help strengthen your core, quads, and glutes! Set your timer for one minute intervals, completing the workout for a 45 second blast of strength or cardio with a 15 second rest! Don't forget to get in 2- 3 sets! Check out the video below to see the each exercise! 


October in Athens= ATHHALF! We hope that you will join our TransFit team, as we prepare for the race! This year, AthHalf is offering a 5K and half marathon! Whether your running or walking, we hope that you will set a goal to come out and race with us! We believe in each of you and know that each of you can do it! In preparation for the half marathon, Lisa, our TransFit Running Coach and Caroline have made an eBook just for you! This eBook features a half marathon running plan leading up to the race, runner's workouts, and a meal plan specified to runners! Click HERE to purchase the eBook! 


Ladies, we can do this! Let's make it a goal to complete a race before 2017 ends! Come join us at 5:30 AM on Tuesday's for our Running Group with our running coach, Lisa! If you would like to meet with one of our trainers for more information on how to prepare for a race, please email us at transfitathens@gmail.com and check out or website for more information! 

Blessings, 

Team TransFit