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Our Client Spotlight Inspiration of STRENGTH This September!

Sweet friend,

We loved encouraging you this week as we celebrated National Day of Encouragement! We have challenged each of you to get active for 30 minutes a day and incorporate strength training at least 3 times a week! We know that you can do it because we know we are #StrongerTogether. Remember, the winner of the challenge will be entered into a raffle to win a MONTH of FREE sessions!

Y’all, our incredible September client spotlight will encourage you that YOU CAN do anything you put your heart, mind, and soul into! Believe it, achieve it, and never give up! This beautiful friend, Lynn Robinson, exudes strength in so many areas of her life, and we are all blessed by her presence. Lynn is consistent, dedicated, hard-working, focused and does it all with a smile! We are so proud of her! I hope you get to spend time with this amazing woman. Thank you, Lynn, for living transformed and being an inspiration to us all!

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Lynn’s Transformation Story:

“Thirty years ago, my husband and I were delighted at the birth of our second child, a beautiful baby boy. As any newborn does, he became the center of focus in our household; his older sister, who was then 7, loved him dearly, as we all did. But, there was a problem looming. I didn’t bounce back from his birth as quickly as I did with my first child, I couldn’t lose the baby weight, and I had to return to work. I felt overwhelmed with guilt and concern that I couldn’t properly parent my children; in fact, I was certain that I was a poor excuse of a person. Yes, I had developed a classic case of postpartum depression. In those days, there were few treatment options. My husband suggested that I consider joining a gym, which I thought was crazy; how could I work full time, care for our children and all the other “things” that seemed so important? Yet, that’s exactly what I did – I joined a gym, and I’ve been in a gym, for the most part, all those thirty plus years.  The exercise program, coupled with counseling, enabled me to recover from the depression I experienced. 

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In exercise, I discovered that regular, challenging workouts gave me new energy and focus, improved my physical as well as mental health, and enabled me to whittle off those extra pounds I carried. Through the years, I‘ve exercised at many gyms, participating in cardio classes like step, dance aerobics, HIIT, spin, etc. I’ve taken numerous strength and conditioning classes, like FIRE, Pilates, and PUMP. I’ve worked with weights, bars and all kinds of machines. I even spent 5 or 6 years in a CrossFit gym, primarily with a personal trainer. While there, I set a goal to complete a pull up before my 60th birthday, and, to my surprise, I accomplished that. But, again, there was a problem looming. The aging process crept in, and I suffered a torn labrum in my left shoulder. Despite surgery, physical therapy and a long recovery, the shoulder still challenges me, and continually reminds me that there are limits to what I can, and should do. I was quite discouraged about my exercise program (or lack of one I considered meaningful), when my daughter suggested I try a class at her new gym, TransFit. 

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TransFit was totally unlike any other gym to me. First, the décor is brimming with encouraging phrases and Bible verses of affirmation; the business model based on the scripture from Romans 12:2 is motivational in itself, but it’s linked to the development of our whole selves, with particular focus on building our bodies, which are “Temples of the Holy Spirit” (1 Corinthians 6:19). I love that each exercise session ends with praise and thanks for God’s grace and blessings in our lives. I’ve learned a great deal about food and nutrition since joining TransFit. The frequent reminders to drink 80 ounces of water daily, read food labels, avoid added sugars, eat the right amounts of healthy protein and fats, along with questions like “what did you eat for breakfast” and “what’s your goal for today” prompt me to focus on the “little” dietary improvements I can make to achieve the larger goals of living healthfully. Initially, I was impressed that all the instructors remembered my name, (and I still am impressed with that!), but I marvel that they remember the aches, pains, and limitations I had last week and inquire about them next time I’m at the gym. And, to receive text/email reminders/affirmations from them is such a blessing. The workout sessions are always challenging, but the Instructors are helpful with modifications, when they see a need. If I leave the gym ‘glistening’ with sweat, I feel a sense of accomplishment. 

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So, with this welcoming and nurturing environment, I enrolled in TransFit classes and primarily now attend the Small Group Personal Training sessions, with a goal of attending at least three days each week. There’s a wonderful camaraderie among the women in that group that inspires me to achieve greater discipline in my life. Since I usually purchase the 30-day all access pass, I also participate in HIIT and/or Yoga classes. I do cardio work three to four times per week on the treadmill, row machine, or elliptical. In cool weather, I enjoy power walks through our quite hilly neighborhood. Generally I allow myself two days per week “off” from an organized approach to exercise.

I have been truly blessed to access the TransFit experience, where participants are encouraged to strengthen themselves physically, for sure, but our health is also addressed in spiritual, mental, nutritional, and social ways as well.”

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Lynn, we are so grateful for your story and incredibly proud of your transformation. We are thankful to join alongside you! We hope you feel so encouraged after reading her story.

Here is one of Lynn’s favorite recipes! It’s the TransFormer Pear and Spinach salad. Try it at home this week with your family!

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TransFormer Pear and Spinach Salad

Prep Time: 20 minutes

Yield: 6 servings

Ingredients

Salad

  • 1 cup chopped walnuts or pecans, toasted

  • 1 cup pomegranate arils

  • 4 oz feta cheese or goat cheese, crumbled

  • 1/3 cup dried cranberries

  • 2 Bartlett pears (firm but ripe), cored and sliced

  • 1 avocado, peeled and sliced tossed in lemon juice

  • 9-12 oz baby spinach

Dressing

  • 1/4 cup apple cider vinegar

  • 5 tbsp extra-virgin olive oil

  • 1 tbsp honey

  • 1 tsp honey

  • Salt and pepper, to taste

Directions

  • Place all dressing ingredients in a mason jar and shake well or blend.

  • Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing, then toss to evenly coat.

  • Serve immediately

If you would like to meet with any of our trainers, nutritionist or registered dietitian, you can email us at transfitathens@gmail.com for more information. Let us know how we can help you be STRONG and live transformed!

Blessings,

Team TransFit

Keep the Fire Burning-The 5 Day Food Journal Challenge is Almost Over! Finish STRONG!

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It's Day 4 of the Food Journal Challenge! We've been so energized by the responses we have received thus far, and we are excited to see what the rest of June will have in store for us! We are stronger together ladies! Remember that it's never too late to start changing your life for the better- start the My Fitness Pal Food Journal Challenge today or and if you already started let's finish the week STRONG!

Two favorite truths to encourage you to give your best 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 the testing 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.”

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Let's fill our mind with positive thoughts and inspiring goals and give our best for the remainder of June! Just because the food journal challenge will be over, doesn't mean you have to stop being accountable for your nutrition! Keep challenging yourself to journal your food daily!

We are so proud to have so many hardworking friends!

On Saturday, please email, text, or tell us that you completed the food journal challenge! You can email us at transfitathens@gmail.com. We will collect all the names of all our participants and then put all the names in a jar for a raffle for $100 credit towards sessions! We are so proud of each of you who have participated! Keep up the hard work! You are living transformed!

This week we are offering YOU a SPECIAL SUMMER deal on all inspirational merchandise!  Today through Thursday, June 21, you can use our code SIZZLE for 20% off all merchandise, in-store and on our Etsy pageYou can use this code at checkout to receive your discount! 

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If you need any help planning meals, remember that we have a week meal plan on our website FOR FREE! You can also email us to schedule an appointment to meet with our registered dietitian! Check out our website HERE for a nutrition package that fits your needs! If you have any questions, please do not hesitate to contact me at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are You Ready to Have a Strong Core?!

Hello sweet friends!

 We want to challenge you to revive your body, mind, and spirit this month! Come alive through a torching and transforming ab workout! Remind yourself - exercise is a form of worship! Moving your body is so important for your mind and spirit!

You can add in this ab workout with our April challenge! Some amazing new abdominal exercises are below which you can do at home!  Check out the video of this workout and other videos on our YouTube channel HERE

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Abdominal muscles are one of the major areas where our diet and nutrition play a key role. Everyone always wants to work on their abs, "love handles," and the core of the body. Your core is a major part of how you move and function. Having a strong core will help you be able to do functional tasks without straining or feeling discomfort. We've got a great ab workout for you that, when paired with a healthy diet, will torch unwanted belly fat and assist in creating a super strong core! 

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Four Key Components Of a Strong Core

  1. Exercise- Doing a healthy balance of strength training and cardio is essential to tone your mid-section! 
  2. Diet- Eating a balanced, healthy diet is KEY to maintaining a lean midsection! Fill your diet with green leafy vegetables, lean protein, and other nutrient-dense foods to reveal those abdominal muscles! 
  3. Sleep- Rest is essential to burning fat! Allow your body recovery time in order for it to burn fat most effectively
  4. Stress management- For many reasons, stress is detrimental to maintaining a trim waistline. When we are stressed, we not only tend to exercise less and eat less healthy- we cause stress on our bodies which hinders it from burning fat.
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Don't forget about our NEW SESSIONS! 

TransUp Lift on Monday's at 11:30! TransUpLift will inspire and challenge you while you release toxins and tension from your entire body. The 55-minute session will help you clear your mind by flowing in rhythmic, yoga-inspired movements. Activate your core, strengthen your arms, and tone your legs in the full body session. 

Tuesday's and Thursday's at 9:30 AM- HIIT TransFormer Session! The session will be a high-intensity interval cardio focused session for clients of all fitness levels. You will have a cardio warm-up, dynamic warm-up, cardio intervals on machines and on the floor, finishing with extra glutes and abs, with new stretching to fully renew your mind! 

Friday at 9:30 AM- TransFit Yoga! Join us to reset and recharge, as you finish the week strong! The yoga session will burn fat, increase endurance, flexibility, and strength! You will feel inspired physically and mentally to live transformed!

NEW Transformer Sessions on Monday's at 7:15 PM and Saturday's at 10 AM! Come sparkle with Mallory, our new trainer, as you live transformed in body, mind, and spirit!

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We are making every minute count this month as we revive our entire body in ways that we may never have before. Remember friends it is not about being perfect - it is about giving your best for you - one day at a time! Keep making awesome progress and invest in your health this month. Please let us know how we can help you reach your goals! For more recipes and workouts, please click HERE to find the HEALTHY LIVING section of our website

Blessings,

Team TransFit

Check Out Our February Client Spotlight Kathy Cousart! Feel Inspired to LOVE your body!

Happy Monday! 

We are so proud of all of you who completed our TransFive Challenge! Thank you for committing to five days of no sugar and giving it your all! Let's start this week STRONG! Love your body today and take time to make a plan for your exercise and nutrition.

Today, we want to share a client spotlight that will encourage you on your transformation journey! 

I met sweet Kathy Cousart, years ago when I was a GymDog and she was the Assistant Golf Coach at Georgia. We did aerobics together in the old PE building on campus!  Little did I know, 20 years later our paths would cross again! God is so confirming and so good!  I love how He brings us all full-circle and connects us with special people who touch our lives deeply along the way! Each person that crosses your path today could be someone who inspires you and could possibly change your life- you never know what God has in store- but we can be sure His plan is so much greater than we can imagine! Kathy's story is so inspiring because no matter where you are on your health journey YOU CAN begin again and reach your goals.  She was was 5th in our Holiday Extravaganza Contest (love it..still a competitor...always ALL IN) and just told me about her new goals for 2018! Dream it, believe it, achieve it! 

 Kathy, thank you for sharing your story with us and for living transformed by doing everything with your whole heart!

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I am so proud and happy to be a part of the community at Transfit. So very special to have finished in the top 5 of my first Transfit Challenge and appreciate the many connections to finding my way to work out there! My admiration and appreciation for Caroline goes back a long way to UGA Athletics. I was actually coaching Women’s Golf at the same time that Caroline was competing in Gymnastics. My Golf Team did aerobics and worked out with the Gymnastics Team and it was always a fun supportive environment all the way around. Loved it!

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Fast forward with all the fabulous twists and turns of life and I am now a full-time successful Artist painting almost every day out of my Carriage House Studio right here in 5 Points. I had continued working out and being active over the years but had some issues with my torn Rotator Cuff. I need that arm and shoulder to paint daily so felt I sometimes had to make a choice and painting always won out. I needed a safe way to work out and get back to being strong and lose that bit of weight that has slowly crept on. 

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I have been in that “sandwich” place for quite a few years with finishing raising up my daughters and getting them through with college and starting careers while also caring for my Mom and Mom in Law. It gets tough being a full-time caretaker and 11 years really took its toll on me….everyone and everything came first and I just was too tired and worn out to make myself any kind of a priority. I was busy beyond busy with being a full-time caretaker, my art career taking off and beautiful grandchildren beginning to make an appearance. Blessings like I have never known along with some “hards.”  Life. 

I believe that my art and painting came to me at just that right time.   I was watching my Ph.D. Mom- the smartest woman I have ever known - struggle through a battle with Severe Vascular Dementia. I found that my art and painting was such a gift and place of peace to go to escape that sadness.  As my Mom needed full-time care, it was important to me to be there while she still “knew” me and care for her.  I learned the most important lessons I think I will ever learn about myself during that time and was such a gift. She remains the kindest person I have ever known and I try so hard to be that kind every single day.   

Over a year ago….Within a 9 month span….I wound up losing not only my Mom and my younger brother 6 weeks later but two other family members and finally my big sister best friend Meg.   It was a huge wake-up call to taking care of yourself and being strong enough to fight whatever fight comes your way.   

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With all of that in mind and circling back….I had heard amazing things from several friends about Transfit and started going.   As with almost everyone there…..that last few minutes of stretching out and taking a moment to appreciate that we are here and embracing this day gets me every time.   I can’t say enough about how knowledgeable Caroline is.   I have always been pretty lucky and able to eat anything I wanted with my level of activity and good genes.   I finally understood to watch carbs at my age—-I can’t quite process them like I used to could.   I learned to eat a healthy snack when hungry and to make better choices.   I learned to LOVE water….what a difference when you listen to your body and really re-fuel it with healthier options. 

I have changed so much with being at Transfit…it’s a positive and uplifting environment with gals of all ages encouraging each other along this journey.  My tastes have completely changed and it’s a lifestyle now——with healthy options to satisfy that sweet tooth.   I want to know that I am doing all I can to take better care of myself and able to be all that my grandbabies want me to be.

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I want to be strong for whatever comes my way. I want to be strong to be able to carry around my grandchildren who trust I will catch or carry them at their whim. I want to feel as good as I do working out at Transfit and being surrounded by everyone else there working on their own journey. It’s an amazing place and always a supportive environment. I have loved reading everyone else stories and am inspired by every single person there each day. I have always believed that anyone can do anything they set their mind to….if they want it bad enough and work hard enough. If I can do this….so can you!

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Kathy, we are so proud of you! Ladies, may we all feel inspired by Kathy's story! Let's make this week count!  Keep pushing yourself to get active every day this month! Send us your February calendar challenges at the end of the month! 

We are also offering two NEW session times! Starting tonight, we will now have a 7:15 PM session and we will offer a Saturday at 10 AM session starting February 24! Come join us! Sign up on the app HERE! Also, don't forget you can always find FREE recipes, workouts, inspiration, and videos on our website and app

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

Blessings, 

Team TransFit

July is the Time to Transform Those Arms!

Sweet friends,

Summertime is a perfect opportunity to show off those strong arms you've put such hard work into all year. If you're not quite there yet, don't despair because this amazing 20 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders, but your total upper body strength. Remeber to get in at least 3 sets of the below exericses! 


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Add this Transform Your Arms workout to the push-up challenge! You will be stronger in your upper body strength and it will help to increase the number of push-ups that you are able to do! Remember that anyone who completes our July Push-Up challenge will be entered into a drawing for a MONTH of FREE sessions! Let's do this ladies!


We are looking forward to seeing your strong arms this week at TransFit!  We would love to hear your favorite arm exercise! For more arm workouts, go to our TRANSFORM section of the website! You can also download our FREE app for workouts, inspiration, and recipes! Keep pushing yourself, as you complete the push-up challenge! 

Let us know if there is anything we can do to help you reach those goals for July! May you rest in Him today, surrendering everything to Him! You will find FREEDOM in the Lord!  

Blessings,

Team TransFit

Are you getting enough protein?

Happy Thursday sweet friends! It has been an awesome week in the TransFit studio!  Each of you are working so hard to reach your goals and finish August as strong! Remember those goals you set at the beginning of the month and push yourself toward progress each toward your goals! We had a great vision and goal setting workshop with lululemon Tuesday, if you would like a copy of the handout please let us know! 

Nutrition was a goal for many of you this month! Food journaling, decreasing, sugar, processed foods, and increasing water intake were a few of the many goals. We want to encourage you today to be mindful of how much protein you are eating and below we have a few tips and recipes to help you get in your recommended daily intake! 


Importance of Protein- 

  • Nutritionists advise eating 1.1 g of protein daily for every 2.2 pounds of body weight.  (Take your body weight and divide by 2- is a great estimate of grams of protein per day)
  • Adults in the U.S. are encouraged to get 20% - 35% of their day's calories from higher protein foods
  • Ways to add protein into your diet-
    • A small 3-ounce piece of meat has about 21 grams of protein. 
    • One 8-ounce container of yogurt has about 11 grams of protein.
    • One cup of milk has 8 grams of protein.
    • One cup of dry beans has about 16 grams of protein.
    • One egg contains 6 grams of protein.

Eggs are great way to add protein to your diet. Eggs are one of the least expensive, purest form of protein. Sweet friend, Sarah Bennett, owner of Five Arrow Farms, offers fresh eggs to each of you here at the TransFit studio. 


Here is Sarah's favorite way to steam eggs

With over 100 pastured laying hens eggs are certainly a staple in our home! Farm fresh eggs are delicious, but can be difficult to peel once hard-boiled. I found myself avoiding hard-boiled eggs for this very reason until a friend introduced me to the art of steaming my eggs.  It has made all the difference!  They are just as delicious and take seconds to peel.  Now we are back to making Jain's favorite "doubled" eggs and keeping steamed eggs in the fridge at all times for extra protein on salads or as a side for lunches or dinner! Follow the simple steps below for perfect steamed eggs!

  • Fill saucepan with an inch or so of water
  • Please eggs in a single layer in steamer basket
  •  Place basket in saucepan one water is boiling
  •  Cover and steam 10-12 minutes
  •  Remove eggs with a slotted spoon directly into cold water, or run cold water directly into pan to cover eggs
  •  Once cooled, peel and enjoy!

*Cooking time can vary based on egg size, altitude and the number of eggs cooked at once, so I always recommend testing one before peeling them all


Jain Making her famous "doubled" eggs! 

Jain Making her famous "doubled" eggs! 

 Healthy Deviled Eggs Recipe:

  • 12 eggs
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons yellow mustard
  • 1 teaspoon red wine vinegar
  • Salt and pepper to taste

Combine hard boiled eggs yolks with all of the above top with smoked paprika


Continue adding in more protein to your daily diet. If you would like to meet with our nutrition consultant, Katie Woodall, please email as at transfitathens@gmail.com for more information. Let us know if there is anything we can do to help you achieve your August goals! 

Blessings, 

Team TransFit 

Finish Last Five Days of June feeling your best!!!

Hello friends! 

We had such a great week in the studio! Thank you for working so hard and for being so determined to reach your goals! We realize the summer can be a hard time to stick to any routine, but let's focus on the goals we set at the beginning of the month and give our best these last 5 days to achieve success in the last week of June 

Today TransFit has updated and is re-releasing the TransFIVE ChallengeThis 5-Day challenge focuses on eliminating sugar from your body and reviving your body, mind and spirit! It includes a 5 day meal plan, recipes, tips, daily inspiration and more!  We have updated the e-book with a new summer meal plan and new recipes! This is a great time to challenge yourself, as we finish out this month! You can do it!

The TransFit community and anyone who wants to join us will start the TransFIVE Challenge this Monday! Join in the fun and download the TransFIVE e-book (FREE for TransFit clients), plus be added to the TransFit Facebook group to join other ladies in this journey! We are so excited to encourage and inspire each other as we do this challenge together! To download the free ebook, use the code CLIENT at checkout and you will get it for FREE

Spend time this weekend preparing for your upcoming week through nutrition and exercise. You can create a weekly calendar and can plan your meals and exercise, so that you are not in a scramble each day, wondering what to cook or when to fit in your exercise. Please try to book classes at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! You can see this upcoming week's studio schedule below! In addition to these sessions, we offer one-on-one personal training consultations and nutrition consultation by appointment. Email us at, transfitathens@gmail.com if you are interested! Continue to purchase and sign up for classes on MindBody. You can access MindBody online HERE or on the free app HERE

There will also be the  Friday Running Group  session with Lisa at  6:00 AM ! It is FREE! We would love to see you Friday mornings! 

There will also be the Friday Running Group session with Lisa at 6:00 AM! It is FREE! We would love to see you Friday mornings! 

Let's finish this month strong! If there is anything we can do to help you, please email us! Enjoy this beautiful Friday and your weekend!

Blessings,

Team TransFit 

How YOU can NOURISH Your Body in November!

Today, let's focus on being thankful to be able to have a full life! God has blessed us with so many opportunities and relationships that we are able to spend our days filled to the brim with activities!! Let us focus on using our busy schedules to bring Him glory. In everything we do throughout our day- let's turn to Him and do each and every task as though it was for His glory and nothing else. When we do this, God will bless the time that we do have and we will find ourselves renewed amidst our busy lives.