sugar cravings

🎄 5 Tips to Manage Holiday Parties This Year

Sweet friends,

The holiday season brings so many wonderful things to our lives! We get to spend time with our families and friends and celebrate the birth of our Savior. There’s so much to get excited about!

However, with these holiday celebrations comes holiday parties where we are surrounded by endless amounts of food! Often, we are surrounded by such homemade goodness that we can’t help but over eat, and then we feel guilty afterwards! Let’s not feel that way this holiday season!

Below are FIVE tips to help you navigate holiday parties this Christmas season!

  1. Drink a large glass of water before the party.

Drinking water can help you feel full for longer. Drink 1-2 glasses of water before you go to the party to help eliminate mindless snacking. You can also carry a glass of water with you at the party to give you something to hold and drink without reaching for unhealthy snacks!

2. Keep moving!

Go to the party with the mindset that the party is for fellowship and spending quality time with friends or family and isn’t about food! Make your way around the room talking and enjoying others’ company, and you won’t think about the treats!

Make sure you are exercising regularly! Stay on track with your exercise goals during the holiday season. Block off workout times in your schedule and don’t miss! When you are exercising regularly, you won’t want to undo all of the hard work that you have put in!

3. Eat a high-protein snack before the party.

A high-protein snack can help you curb your cravings and help you be full before you arrive at the party! After eating your snack, you will be full and satisfied and will be less likely to mindlessly snack while you are there. Often, people eat less in preparation of a big party to try to “save calories”, but this usually leads to overeating foods that will not satisfy or fuel your body in the long run! Good examples of high-protein snacks are:

  • 1/4 cup of nuts

  • 1/2 cup of trail mix

  • 1 cheese stick

  • 1 hard boiled egg

  • 1/2 cup of cooked edamame

  • Kind bars

  • Turkey roll-ups

  • Rice cake layered with nut butter and chopped walnuts

    4. Chew sugar free gum.

    Chewing sugar-free gum is a great way to stop those sugar cravings! It will give you something to chew, but will save you the calories! Instead of reaching for that piece of chocolate or sweet treat, pop in a piece of sugar free gum!

    5. Bring a healthy snack or treat!

    Bring something to the party that you know you can munch on without feeling guilty. Your friends will thank you, too! Some great options for healthy dishes are:

  • Lean meat and cheese trays

  • Fruit or vegetable trays

  • Homemade trail mix

  • One of our TransFit winter recipes!

  • Strawberry Edamame Salad


Don’t forget about our Favorite Things Luncheon this Thursday, December 13th from 12-1 in the TransFit studio! It will be a wonderful time of fellowship with our TransFit community! Think of something that you LOVE (valued around $15). Bring ONE of your favorite items. We will draw names and everyone will go home with a NEW FAVORITE THING!

The cost of attendance is $12 to cover lunch from The Pine. Sign up on our app at the link below under “Special Events.”

December Lunch and Learn.jpg

Thank you to everyone that has brought in a gift for our Giving Tree! There are a few ornaments still left on our tree if you would like to participate. Just bring your wrapped gift, put it under our Giving Tree by Friday, December 14th.

We also invite you to come help deliver these gifts to Downtown Academy next Tuesday from 12-1! We will be meeting at the studio at 11:30 a.m. and then going to Downtown Academy! You can also meet us at Downtown Academy!

Believe in December Flyer.jpg

We only have two more Tuesdays in 2018! Can you believe it?! We want to encourage you to finish out 2018 strong and reach your goals and dreams! Come join us in the studio for a session! Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. If you have any questions, feel free to email us at We can’t wait to see you soon!


Team TransFit

How can YOU eliminate sugar from your diet? Do 5 days with us next week!

For this final week in September, we want to challenge you to give your all and push  yourself one step further by showing your strength through your nutrition! And we want to help guide you next week using our TransFIVE challenge! 

We’ve changed up our TransFIVE program using a few of our favorite fall recipes, so even if you’ve participated before (or it’s your first time!), the recipes and meal plan are FREE for you to enjoy! 

What is the TransFIVE challenge? It’s simple. Five days of eating clean, whole foods. You focus on eating lean protein, lots of vegetables and fruits and healthy fats. You avoid foods with any added sugars and simple carbohydrates like potatoes, breads and pastas.

 It’s also quick — only five days so you can reset your mind, focus back to your transformation goals to finish September feeling your absolute best!

Next week, meditate each day on Mark 12:30, “Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.”

Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. Focus on the One who gives us our healthy bodies, gives us the strength to do squats and push-ups and run a mile. Focus on our Creator and love Him with your WHOLE self. 

Our Team will be doing the challenge right alongside each of you! We’ll be checking in on our Facebook page and encouraging you as well! Let’s help motivate one another to giving our best to the challenge next week!


Here are three easy tips to help:


Over the weekend, take an hour or two to get your kitchen ready! Clean out your fridge and pantry. Get rid of those unhealthy snacks or any foods that might tempt you. 

Grocery shop early. We make that easy by including a shopping list with your TransFIVE e-book! As soon as you get home, wash and chop all your fruits and veggies. Prepare your September Salad and portion it out into individual containers for lunches. 


Use your smart phone and set an alert during those “tempting” times of your day. Is it in the afternoon when your kids get home from school? Is it in the evening? No matter the time of day, set an alarm on your phone to go off to help refocus your mind toward your goals. We recommend a 3:00 p.m. alarm or 8:00 p.m. (or maybe both!)

Use scripture for encouragement like 1 Corinthians 6:20, “You were bought with a price, therefore honor God with your body.” When you see this pop up on your home screen, it can help you remember the reason you’re doing the TransFIVE challenge! 


One of our favorite tricks to help fight cravings! No one wants to eat with minty, fresh breath, so brush after every meal! Pack a travel toothbrush and toothpaste in your purse so you can brush even when you’re on-the-go. And at night, commit to brushing by 8:00 p.m. to help prevent those late-night snack cravings!

We believe in you and know you can do anything you set your mind to! So let’s set our minds on fueling our bodies next week with wholesome foods!

To download the TransFIVE challenge, click here. Enter code CLIENT for your free download!

You’ve got this!
Team TransFit




Incredible Client Spotlight: Lisa Shirreffs

Happy Thursday! September is flying by and each of you are working so hard to achieve your goals you set at the beginning of the month. Continue to give your best this month! We know you can do it. Today, we are excited to introduce you to our client spotlight, Lisa Shirreffs! Lisa is an inspirational mother, wife, and friend! We love how each time Lisa comes into TransFit she has this enthusiasm and spark in her eye! She always gives 100% and has seen such a transformation in loss of body fat over her time at TransFit! Lisa has been consistent with weight training weekly and is adding in exercise one travel vacations!  Keep giving your best Lisa and inspiring so many women that no matter your age - you can live transformed! 

                                                                       LISA & HER FAMILY   

                                                                       LISA & HER FAMILY


"In February, I began my workouts with Caroline after trying numerous other "work out" plans in town.  I've always been an active person but a life-long and regular work out warrior, not so much.  I did not do an organized "aerobics" class until well after college. I was in and out of work out programs while in Atlanta, DC and after I married and moved to Delaware.  I (and my husband) realized quickly that working out was a great physical release but also a HUGE mental equalizer. I have always struggled to make my workout a priority. I need an appointment time and personal accountability. Caroline's motivation and energy have helped me continue to stay on task. I love that I make an "appointment" and have it on my calendar. No excuses and I block out an hour for my personal physical and mental health.

I've reached a point in my life where my fitness is a priority. I work out at Transfit at least a couple of times a week and get regular cardio and stretching a few times a week. I'm on the road a lot in the fall to see my boys in college and try to get in workouts on the road. Walks, tennis, TransFit sessions and the past couple of weeks - great hikes have helped me keep on track. 

My diet is probably my biggest challenge. I love healthy food.... but there isn't much that I don't like. I've been lucky to be able eat pretty freely but as I get older and want to stay healthier, I recognize I have to be more cognizant of what I put in my body. As I began to work with Caroline and TransFit, I logged my food... for the first time ever.  I became much more aware of the nutrients that I need and the "other stuff" that I don't. Though I don't always eat what I should, I do have a much better understanding of what I am consuming and it's effect on my body, energy and well-being. 

After being diagnosed with osteopenia a couple of years ago and given the fact that my Mom and sister both have had osteoporosis, I am considered high risk and need to increase my bone and muscle mass. I also have had back issues for the past few years and Caroline is very careful to adjust exercises for my individual needs and check in with me to see how my back is feeling. 

I married into an extremely athletic family and have two sons (now 19 and 21) who I had to learn and continue to try to keep up with. I was really humbled this spring when they came home from college and noticed a difference in me. They were so excited that I had muscle definition, seemed to be in better shape and healthier that I had before. Thanks to Transfit, I'm probably in the best shape ever."

Way yo go Lisa! You are incredible! Let's all strive to make progress on day at a time! In order to finish September strong, we are encouraging you to join us for our TransFIVE challenge starting next Monday. The challenge is 5 days of completely restoring your body, and will revamp your health in a new way. This challenge can help you focus on removing sugar and toxins from your body. 

Let us know if you have any questions!


Team TransFit

Stop Sugar Cravings- TODAY!

The holiday season is often a time when sugary foods and drinks fill the tables. However, having something sweet with every meal can often leave you feeling bloated, tired, and craving more sugar. Furthermore, over-consuming sugary foods adds unnecessary calories to your diet and can hold you back from reaching your fitness goals. Don't let anything stop you from reaching your goals this season! We need many winners for the Holiday Extravaganza! Follow these tips to help stay on track for the holidays.

  1. Reach for fruit. Keep fruit handy instead of reaching for sugary snacks. Fruit gives you the benefit of fiber and nutrients, along with a little bit of that sweetness you're craving.
  2. Eat regularly. Eating every 3 to 5 hours can help keep your blood sugar stable and keep you from reaching for fatty foods when you get hungry. Choose protein and fiber rich foods to feel fuller for longer.
  3. Plan out meals. Oftentimes we reach for unhealthy foods because they are quick and convenient. Plan out your meals in advance so you're not tempted to do this, and focus on only buying the foods you need for these meals at the store. Let me know if I can help with your family meal planning! email
  4. Get up and go. Craving sugary snacks while bored or stressed out is very common. Take a break from whatever you're doing and take a quick walk to get moving. Exercising will release endorphins which will reduce stress, helping you fight those cravings.
  5. Mix in something sweet with a meal or snack. Throw some fruit in your salad, or mix some dark chocolate chips in with your trail mix to fulfill your sugar cravings without over-consuming.

One of my family's favorite salad's this time of year is this Walnut & Pear Salad! Beautiful for the Christmas season this salad has everything you need to stop sugar cravings!


Walnut & Pear Salad

Prep time:  5 mins


  • 2 cups Arugula or spinach
  • 1 oz creamy gorgonzola or goat cheese
  • ¼ cup  walnuts
  • 1 Bartlett pear, ripe
  • ¼ cup pomegranate seeds
  • ⅓ c olive oil
  • ⅓ c white wine vinegar
  • ½ tsp minced garlic
  • pepper

Instructions: In a jar with an airtight lid, shake the second set of ingredients. Toss with greens & top with cheese, walnuts,  ripe pear & pomegranate.  Toasting walnut also brings out such a rich flavor!

For these busy holiday nights this season, I love to cook "one dish wonders". The following hummus crusted chicken has roasted vegetables accented by a hint of lemon, and is baked in the oven in one dish. Best of all, my kids love it just as much as I do!

Photo by: Gimme Some Oven

Hummus Crusted Chicken with Roasted Vegetables


  • 4 boneless, skinless chicken breasts
  • salt and pepper
  • 1 zucchini, chopped
  • 1 yellow squash, chopped
  • 1 medium onion, chopped
  • 1 cup carrots, chopped
  • 1 cup hummus, homemade or store-bought
  • 1 tbsp. olive oil
  • 1 tsp crushed garlic
  • 1 lemons
  • 1 tsp. paprika


  1. Preheat oven to 450 degrees. Prepare one large baking dish with cooking spray.
  2. Season the chicken breasts with generous pinches of salt and pepper.
  3. In a large bowl, toss the zucchini, squash, carrots  and onion with olive oil and garlic until evenly coated. Season with salt and pepper.
  4. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with paprika.
  5. Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately with whole wheat cous cous or brown rice.