Budget-Friendly Guide to Healthier Eating🤸‍♀️🍎🥑🛒!

For one of her final projects UGA Senior, Sydney Hood, was interested in finding out the most effective, budget-friendly way to approach grocery shopping. To write her article, she decided to sit down with Caroline and talk about how wise spending and healthy eating go hand in hand! They came up with some tips and tricks for making a trip to the grocery much easier and way less stressful:

"This story is a personal interest of mine as a college student who struggles with budgeting money and eating healthy. With the stress of school, extracurriculars, and other work-related activities, it can be easy for me to completely disregard healthy eating habits and take the easy way out with a quick Chick-Fil-A run. As an avid runner, I know that nutrition should be at the top of my list. Through this project I definitely learned that it is in fact possible to eat healthy without completely cleaning the bank and I hope others who read this are inspired to take the first step toward a lifelong healthy journey as I am."

- Sydney Hood

10 Expert Tips for Grocery Shopping on a Budget:

    1.    Set your weekly budget & revisit it monthly. If possible take our cash for groceries

    2.    Shop for nonperishable items online (protein bars, shakes) Amazon can have free shipping, and you can do price comparisons. 

    3.    Plan your meals. Planning ahead, and making meals At home can save! Meal prep and cook extra. Plan your menu then make a shopping list.

    4.    Buy fresh fruits and vegetables in season. Less expensive and have more vitamin  and mineral 

    5.    Buy meat and grains in bulk.  (Sams & Costco are great cost-effective options). Choose organic when possible and choose wild fish if available.

    6.    Limit your purchase of ready-prepared foods. Shop generic.

    7.    Clip coupons with caution. Coupons can actually make you buy more expensive items you do not need. 

    8.    Get creative with leftovers! 

    9.    Stay away from prepackaged snacks (most expensive and typically not calories friendly).

    10.    Learn the Clean Fifteen and Dirty Dozen. The Clean Fifteen are items that you do not have to purchase organic. The Dirty Dozen when possible as they are more likely to have been sprayed with pesticides and chemicals.

Transform Your Nutrition:

Download our free TransFIVE No Sugar Challenge today to jump start your nutrition plan this week.

Click Here for Nutrition Plan

Directions:

1. Cut chicken into bite-sized pieces, discarding the skin. Break off each lettuce leaf individually. Peel and shred the carrots.

2. First, mix the peanut or almond butter with olive oil, hot sauce, and honey for the two sauces. Then make the other sauce simply by adding pepper flakes and sesame seeds to the soy sauce.

3. There’s no actual cooking in this recipe and people assemble their own wraps… all you do is set it all out in bowls and on plates.

4. Everyone assembles their own! Take a leaf, put a little of what you want in the middle, finish with a little of each sauce, wrap, and munch… it’s finger food!

Summer is fast approaching and we are so excited! We know that with school being out, schedules can change a lot. We want to hear from YOU about what you'd like to see this summer-- days and times that work best for you and any special requests!

Let us know your input by emailing transfitathens@gmail.com! We will be closed Memorial Day weekend and have a modified schedule the week before as many people are traveling.

Ingredients:

• One Earthfare Rotisseries Chicken

• Two Boston Bibb Lettuce heads

• 4 Carrots

• 1/2 cup toasted almond slivers

• 3 scallions sliced thinly

• 1/2 cup Cilantro chopped

• 1/4 cup of mint chopped

• 1/3 cup crunchy peanut or almond butter

• few splashes of olive oil hot sauce to taste

• dash of honey

• 1/4 cup low sodium soy sauce

• sprinkles of red pepper flakes and toasted sesame seeds

TransFit Weekly Schedule

Email transfitathens@gmail.com to schedule a 1-on-1!

Let's keep the fire going this month! Be sure to check out our weekly schedule below to find the session that works best for you. If none of these sessions work for you, we would LOVE to meet with you 1-1 wherever you are (time or place)!

Congratulations to the UGA Class of 2022! We are proud of you for all of your hard work and determination. We wish you luck in your future endeavors and are praying for you always!

👊 Get Ready! The TransFIVE Day Challenge Starts Tomorrow!

Sweet friend,

We hope you had a wonderful weekend, relaxing and spending time doing what you love! We wanted to remind you to join us in our TransFIVE day challenge, which starts TOMORROW! Your transformation starts tomorrow and we are so excited to take this journey into a healthier lifestyle with you! To help kickstart your transformation, come workout with us! You can schedule sessions on our free app HERE!

This ebook includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! Plus, this year we updated it with our favorite spring recipes!

Download the challenge for free NOW! This incredible deal will not last long!

This week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” Together, let’s take our minds off sugar for five days, and instead relay our focus on the source of our inner strength. 

Our team is doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge this week!

Fit for a Miracle 5K

The 5K is this Saturday, so make sure you register! You can download the mail-in registration form and bring it into the studio or register at the race. The registration cost is now $30! Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We have exciting news for May!

To help you finish April strong and start a new month, we are offering our monthly All-Access pass for only $175! Don’t miss out on this awesome deal— purchase sessions today on the TransFit app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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 Kickstart Your Transformation? Try Our TransFIVE Challenge!

Sweet friend,

We have had such an incredible week in the studio with you! April is almost over— make sure you turn in your April Arms Challenge calendar to win a prize! You can bring it into the studio, text a picture to our staff, or email us a picture to transfitathens@gmail.com.

Get excited! It’s time for our TransFIVE Challenge! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plan, grocery list, recipes, tips, daily inspiration, and more! We’ve updated the TransFIVE program using our favorite spring recipes, so whether you’ve participated before or this is your first time, you can benefit from the challenge!

This week only, you can download the challenge for FREE! Click the button below to download the Spring TransFIVE challenge.

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. We believe you can do anything for five days! These five days will allow you to reset your mind, shifting your focus back to your transformation goals! Let’s start May feeling our very best!

Next week, meditate each day on Luke 10:27, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind.” 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 our Creator and love Him with your WHOLE self. 

Our team will be doing the challenge with you! We’ll be checking in on our Facebook and Instagram to encourage you, so make sure you’re following us! Let’s motivate one another to give our best to the challenge next week!

Are you ready to crush your summer goals? We want to connect with you!

We are offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything else you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Fit for a Miracle 5K

TODAY is the LAST DAY to pre-register for this event at the reduced cost!

After today, registration will increase to $30 and you will not be guaranteed a t-shirt. You can register for this event online HERE or download the mail-in registration form.

Are you interested in volunteering for the 5K? Click HERE to find out how you can help!

We are so grateful for these amazing sponsors! Their generous donations will help ESP build the Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register on the MindBody app HERE or Transfit app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

🔥 New Total Body Workout for #MondayMotivation!

Sweet friends,

We hope you had a wonderful Easter with your family celebrating Jesus’ resurrection! This week, we encourage you to finish April strong! Keep filling in the April Arms challenge and submit them to us in order to win a prize. Let’s do it!

Get excited about our spring TransFIVE Challenge coming up next week! Join our TransFit community as we revive our bodies, minds, and spirits by eliminating sugar for 5 days! The TransFIVE Challenge includes a getting started guide, meal plans, grocery lists, recipes, tips, daily inspiration, and more! Check your email later this week for an updated Spring version of the challenge.

You only need a bosu ball and a set of dumbbells for this incredible total body workout! To do the 4th exercise in this workout (Bosu Ball Transformer), do a plank holding the ball, jump your legs to outside of the bosu, then lift the bosu above your head. This workout will get your heart rate up and ignite your core muscles!

We are still offering 10% off of our 1-1 sessions to keep you accountable! To schedule a 1-1, use code “TRANSFORM10” at checkout on our free app!

Additionally, we are available for FREE 20 minute-check ins (to help you set new goals, assess body fat and measurements, or anything you specifically want help with) on Monday and Tuesday afternoons! If you aren’t available or don’t live in town, these meetings can be done via phone call as well! Email us HERE to schedule a meeting!

Fit for a Miracle 5K

Friday is the LAST DAY to pre-register for this event! After Friday, the cost will increase to $30 and you will not be guaranteed a shirt.

This week, registration is $25 with a t-shirt for the 5K and $15 with a t-shirt for the Miracle Mile. You can register for this event online HERE or download the mail-in registration form below. All of the proceeds from this event will be donated toward Extra Special People and help to fund the new Miracle League Complex.

We are so grateful for these amazing sponsors! These generous donations will help ESP build their Miracle League Complex, which provides inclusive play for children and families of all abilities! We are so excited to continue raising money for this cause through 5K and Miracle Mile registrations— don’t forget to register today!

The Saturday following the 5K, we are so excited to host a FREE Mother’s Day run and workout with lululemon! This fun event is for mothers, daughters, and all women in the community. There will be a card station, refreshments, shopping, and fellowship! The event will be held on May 11, 2019 from 9:00-10:30 am.

You can register for FREE on our app HERE!

We want your feedback! Please help us continue to improve by taking 5 minutes to complete the survey below!

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

Curb Your Sugar Cravings With These 5 Tips!

Sweet friends,

We are halfway through our TransFive 5-Day No Sugar Challenge! You’re almost there, and we are so proud of you! In the challenge, we are reviving our body, mind and spirit by eliminating sugar! The eBook includes a meal plan, recipes, tips, a getting started guide, daily inspiration and more! It’s not too late to join the challenge! Download our FREE eBook below!

As we know, eating refined and processed sugar can have a negative impact on your health! As we reach the halfway point of our TransFive No Sugar Challenge this week, you may be starting to crave sugar and being tempted to reach for that pack of candy! Be STRONG! Here are three tips to satisfy your sweet tooth and curb those sugar cravings this week!

1. Brush your teeth

   Brushing your teeth can help stop those sugar cravings! Not only will you have fresh breath, but you won’t want to eat any sugar after brushing!

   2. Drink hot tea

   Drinking hot tea can not only help you curb your sugar cravings, but it can also help fill you up. If you’re reaching for sugar for a boost of energy, grab some green tea! You can also try mint tea, lemon balm tea or carob tea.

   3. Chew sugar-free gum

   Chewing sugar-free gum is a great way to stop those sugar cravings! Step out of your comfort zone, and break that habit! Instead of reaching for that piece of chocolate or sweet treat after dinner, pop in a piece of sugar free gum!

   4. Reach for fruit

   Grab some fruit when you are tempted by sugar cravings! Sugar is a source of natural sugar and will keep you from reaching for processed sugar while also giving your great fiber and nutrients. You can eat raw fruits, put fruits in your morning smoothie or infuse your water by adding a few berries to stop cravings!

   We have great smoothie recipes in our TransFive No Sugar Challenge eBook! It’s not too late to join us! Download it HERE.

   5. Go for a walk

   When you start craving sugar, go for a walk around the neighborhood or get a change of scenery to keep your mind off the sugar that you are craving. Not only will this curb your sugar craving, but it will help you reach your daily goal of exercise! It’s a win-win!

You can do this! You’ve already made it halfway through the challenge, and we are so proud of you! Please reach out to us to tell us how you are doing with the challenge at transfitathens@gmail.com and use the hashtag #TransFit5 on social media!

If you have any questions or would like to set up an appointment with one of our registered dietitians, please email us at transfitathens@gmail.com. You can also sign up for sessions on our app HERE and our website HERE!

Blessings,

Team TransFit

Your 5 Day Plan to Transform Your Nutrition!

Sweet friends,

What an amazing month celebrating strength in September! We’re gearing up for our last full week of the month, and our team would like to challenge you to strengthen your nutrition!

Nope, we’re not talking about bicep curls using cans of black beans (although we should try that!) We’re talking about committing to better nutrition just as we commit to our workouts!

So, what exactly are we committing to? Five consecutive days of no sugar! That’s not even a full week — just five days!

As your personal trainers and nutritionists, we know the effort you put into each workout! We see the sweat and the hard work you put into every single rep. We want you to feel just as good on the inside!

For this 5-day challenge, we encourage you to reach for clean, unprocessed foods, and carefully choose wholesome foods that will fuel your body without any added sugars!

Of course, you can eat fruit or foods that naturally contain sugar. But for five days, avoid processed foods that contain any form of sugar in its ingredients!

If you’re already wondering how you can manage this or you’re feeling like this is way out of your comfort zone, remember — it wouldn’t be a “challenge” if it didn’t challenge you!

Let’s remember the second part of our September theme: Stronger Together! So ladies, remember that we’re taking this challenge with you! We’re right alongside of you, cheering for you as always!

The first thing we want you to do is pick up your phone and text or email a friend, family member or one of us at TransFit. Let someone know that you’re taking the challenge for extra accountability! We believe in you and know that accountability is KEY!

5-Day Challenge Steps to Success

1. Clean out.

Take a few minutes over the weekend to clean out your pantry and fridge. Get rid of any foods that might be a temptation. 

2. Plan.

It’s hard to be successful without a plan, and we made it easy for you — follow this link to download our 5-day challenge meal plan. Every meal, including snacks, are already planned for you! The dinners are quick and family-friendly. Simply print it out and keep it posted on your fridge! Extra accountability, right?

3. Prepare.

We made this step easy for you, too! Along with your meal plan, we’ve included a grocery shopping list! Once your shopping is done, take a few minutes on Sunday to wash and cut up any produce you’ll need for snacks and salads. You can also prepare a few salads so they’re ready to grab and go!

Adjust your meal plan to fit your family’s activity schedule. We understand that fall schedules are full of sports and other after-school activities. If you know that a particular night is super late, plan accordingly by preparing your salad or meal in a to-go container so you avoid a late-night drive thru. You can also pack a cooler of healthy snack options!

4. Keep moving.

Stay on track with your exercise goals during the challenge! If you feel hungry between meal times, take a short walk to get your mind off food. Most likely, you’ll forget about being hungry and you’ll gain some extra steps. 

5. Stay hydrated.

Keep a water bottle with you at all times! Drink at least 1 cup of water as soon as you wake. And drink 1-2 glasses of water before meals to help keep you feeling full. Your goal during the challenge is 100 ounces of water each day! If 100 sounds like a lot, break it into smaller water goals — 25 ounces before 10:00 am and at least 50 ounces before lunch.

Don’t forget about our lunch and learn/service project coming up this week on Wednesday, September 26 from 12-1! We can’t wait to SERVE with you!

We believe in YOU! And we are so proud of you for working hard during September! Let’s take this 5-day challenge, one day at a time — and remember, we’re stronger together!

If you have any questions about this challenge or want to set up an appointment with one of our nutritionists, feel free to email us at transfitathens@gmail.com. We can’t wait to be #StrongerTogether!

Blessings,

Team TransFit

Let's Finish March Strong! Revive Your Body With The 5 Day No Sugar Challenge!

Happy Saturday! 

We had an amazing week in the studio and look forward to finishing March strong with you! Today, refocus your mind on those goals you set at the beginning of the month. We can finish March stronger than we started! 

We hope that you have been exercising daily for our Maximize your Motivation in March challenge! Bring in your calendars at the end of the week, to be entered for a month of free sessions! Today, we want to challenge you to take our Spring TransFive challenge. What better time to start, than the last 5 days of March?  YES, YOU CAN! 

Our TransFive challenge is a five-day SUGAR elimination challenge. We will send you our Spring eBook that is filled with a 5-day meal plan, recipes, tips, and daily scripture to help you conquer the challenge! As you accept this challenge keep these tips in mind: 

• Avoid simple carbohydrates, like processed bread, cereals.
• Avoid added sugars in foods, artificially sweetened desserts, and candy.
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast.
• Drink a minimum of 80 ounces of water DAILY.
• Try to eat fewer fruits and MORE veggies!
• Exercise each day for a minimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.
• Find an accountability partner for the 5 days.
• Beleive in yourself - we believe in you! 

Avocado Strawberry Spinach Salad

• 6 cups fresh baby spinach
• 1 pint strawberries, hulled and sliced
• 1 avocado, diced (or you can double this to 2 avocados!)
• 4 ounces crumbled gorgonzola or goat cheese
• 1/4 cup sliced almonds, toasted
• Half a small red onion, thinly sliced (optional)
• Strawberry Vinaigrette (recipe below)

Strawberry Vinaigrette 

• 1/2 pound fresh strawberries
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

To prepare the strawberry vinaigrette, place all ingredients in a blender, blend until smooth. Toss all salad ingredients together with your desired amount of dressing until combined. Serve immediately.

Thank you to all the sweet ladies who came out to support our Night of Hope event! We enjoyed getting to sparkle, fellowship, and celebrate with each of you! Hope 139's website has officially launched! Click HERE to go to the website!

Through the Hope 139 website, you can learn more and make donations! If you have any questions, please email shelley@transfitathens.com. It is an honor getting to see how the Lord is moving within our community of TransFit ladies to lift up and encourage women who are less fortunate!  THANK YOU! 

ACCEPT the challenge!  5 Days will revive your body, mind, and spirit!  You are strong and you can complete these FIVE DAYS! We believe in YOU!

We look forward to encouraging you this week! Book sessions today so you have the days and times that are best for you and to help keep you accountable for reaching your goals!

Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in for great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are You Up For the Challenge?! FREE 5 day No Sugar Challenge Meal Plan to Start February Strong!

"Whatever you do, work at it with all your heart, as working for the Lord, not for men."

Colossians 3:23

We have had an amazing week here at the studio! Thank you for coming to help us celebrate TransFit's birthday! Let's start  February 2018 strong! We have talked about the importance of setting goals and now we want to commit to doing everything with our WHOLE hearts this month! Here's a goal for you...5 days no sugar!  I know you are rolling your eyes right now and think we are crazy... but we believe in you!  How about trying our 5 day NO SUGAR CHALLENGE (TransFIVE) starting Monday (yes...tomorrow)? The TransFit community and all friends will start the TransFIVE Challenge this Monday! Join in the challenge to eliminate sugar and feel your best going into February!  Download the (FREE today), plus be added to the TransFit Facebook group to join other ladies on this journey! We are stronger together!  You will find recipes, meal plans, inspiration, and a 5 day devotion to allow you to complete these 5 days! In honor of our birthday celebration, you can purchase the TransFive eBook for FREE! Let's do this as a TransFit community of strong women and hold each other accountable to having no sugar next week! 

We challenge you to join us for FIVE days of NO sugar! We believe you can do it! We want to remind you to sign up for your sessions in advance and meal prep today! Scheduling your workout in advance allows our trainers to have workouts set up specifically for you and provides you accountability if you sign up at the beginning of the week. 

We also have our February calendar challenge! We hope that you will join us for this challenge. The winner will receive a month of FREE sessions!  In order to win, you must fill out the calendar with your exercise each day and send it to us at the end of the month! Yes you can do it!  

This month we are also offering YOU a special - $180 Love Your Body All Access Pass. This pass will allow you to come to unlimited sessions for the entire month! You can purchase it on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Join us for a 5 Day No Sugar CHALLENGE! Start December STRONG!

Happy Sunday sweet friend!

You are ready to finish 2017 strong! To kick off December and the holidays feeling our BEST, we are going to start another round of the TransFive No Sugar Challenge this Monday!! Woo!!! Yes, Monday, December 4th ladies we can do 5 days of no candy, cakes, cookies, or added sugars! We are stronger together ladies. Let's do this challenge and feel VICTORY as we go into this holiday season!

 We would love to have you join us for the first time OR for another round! You are AMAZING AND WE WANT YOU TO REACH YOUR END OF THE YEAR GOALS ! Let's do the challenge together, ladies!  

The TransFive  eBook is given to you, sweet friend, FREE this week, you just have click the link to get the eBook with a sample meal plan, recipes, and 5 day devotion! Commit to being ALL IN with the 5 day Challenge! Yes, you can! 

Here is a sample recipe from TransFive! 

Hummus-Crusted Chicken

• 4 boneless, skinless chicken breasts
• Salt and pepper
• 1 zucchini, chopped
• 1 medium onion, chopped
• 2 carrots, chopped
• 1 cup hummus
• 1 Tbsp. olive oil
• 2 lemons

Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.

Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper. 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 smoked paprika. Thinly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

Have a fabulous weekend friends, and congratulations on another amazing week of living transformed and striving to become to healthiest version of yourself. Remember that with EVERY small step you take you are making lasting changes and becoming better than you yesterday.  Small changes equals BIG results! Take time this weekend to celebrate all of the healthy changes you have made this year and how your new healthy lifestyle makes you feel.

You are beautiful and strong, friend!! We so value and treasure you at TransFit and we are incrediblly proud of you. Keep motivated to achieve your whole body health goals! 

Blessings,

Team TransFit

Congrats!! We Are Proud of YOU!🌟🎉😍

Happy Saturday! 

We are so proud of each of you who took our TransFIVE no sugar challenge! YOU DID IT! You made it five days with less sugar!  And...even if you didn't do all 5 days.... be proud of yourself for even trying... or even looking at labels differently and recognizing how much added sugars are in your foods.  What an accomplishment!  If you didn't take the challenge with us this week, it's not too late. You can purchase our TransFIVE eBook on our website under the SERVICES tab! We are so excited about this October and we are planning to make it your BEST month yet! Join us for our Optimism in October challenge!

You can do it! 

Here is a great recipe we want to share from our TransFive eBook! You can find more healthy recipes on our website under the HEALTHY LIVING TAB! 

Hummus-Crusted Chicken
Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Yield: 4 Servings

Ingredients:

• 4 boneless, skinless chicken breasts
• salt and pepper
• 1 zucchini, chopped
• 3 small potatoes, diced
• 1 medium onion, chopped
• 2 carrots, chopped
• 1 cup hummus, homemade or store-bought 1 Tbsp. olive oil 2 lemons
• 1 tsp. smoked paprika

Directions:
Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.
Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper.
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. en sprinkle the pan with smoked paprika. inly slice the remaining lemon, and place the slices in between the chicken and vegetables.

**If using two pans, use one for the chicken and one for the vegetables.**

Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately. 

We are so proud of you and hope that you feel inspired and encouraged! You are capable of anything that you put your mind to! With God, all things are possible! We would love for you to join us for our new sessions- Biblical Meditation and our Bible Study session. You can sign up on the app HERE! Also, you can now purchase our Bible Study eBook on Amazon HERE! We are so excited about this October and can't wait to see you in the studio for some energining, transforming workouts! Saturday 8 am is one of our favorites!

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

Blessings, 

Team TransFit

Finish TransFIVE Strong!!!

Happy Thursday!

Thank you for joining us for the transFIVE Challenge! We are SO proud of you for accepting the challenge to eliminate sugar for 5 days to make the first week of October your best! Challenge yourself to workout daily and come join us in the studio for strength training, running, Bible study, Biblical meditation, or yoga! You can do 5 days with no sugar- we believe in you!! 

As we enter into Day 4, here is a great reminder- Release all your worries to the Lord! We pray that you are able to surrender all control to Him.  Rest in His peace and His love for you. The Lord reminds us in His word 365 times to not be afraid- one for each day. May we live in the freedom found in Christ! 

"Cast all your anxiety on him because he cares for you." 1 Peter 5:7

You are beautiful and made in His image! Shine today beautiful friend! Make today your best day and commit to eliminating sugar today! Take this journey just one day at a time! You will feel energized & revitalized at the end of the 5 days! Please read the daily inspiration for today in the eBook & remember your goal for this week! 

Keep these great tips in mind each day- 

• Avoid simple carbohydrates, like processed breads and cereals 
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast 
• Drink a minimum of 100 ounces of water DAILY
• Try to eat less fruits and MORE veggies
• Exercise for 30 minutes in the morning and 30 minutes in the afternoon- one option would be to alternate your strength training and cardiovascular exercise

YOU ARE ENOUGH! The Lord has created you in His image! Be encouraged by His truth! Thank you for accepting the challenge! Stick with the meal plan today! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Are you up for the Challenge? TransFive No Sugar starts Monday! Download the FREE Ebook!

Happy October sweet friends!

Each of you worked so hard in September, gaining whole body strength! Thank you!

Optimism in October is our theme this month as we work to transform not only our bodies but our minds too!  Each new month can be a fresh start with renewed motivation and willpower to reach new goals and follow a healthy lifestyle. As the month progresses and the "fullness" (aka craziness) of the holiday season begins, we often struggle to remain as dedicated and focused. Please understand this is normal- let our TransFit Team help you transform- not only in body but in mind and spirit too!

Here's a goal for you...stating tomorrow, Monday, 5 days no sugar!  How about trying our TRANSFIVE  --no sugar challenge? We believe in you and YES you can give it your best! 

Download the free guide here.  Let's do this as a strong community and hold each other accountable to having no sugar for 5 days! 

Part of your accountability can be to encourage one another through our October challenge! This October we are challenging each of you to exercise DAILY, and say one positive statement whether it be a workout here at TransFit, running or walking for your cardio, yoga and stretching, or trying one of our workouts on the app!

To help you with this we want to OFFER our ALL ACCESS PASS for the month of October for a special of $185 !

We want you to use this calendar to write down your workout each day! At the end of the month, bring in your calendar for a chance to be entered into a drawing for a MONTH of FREE sessions! If you want to share with your friends your challenge, use the hashtag #TFoctoberchallenge to see what others are doing and to encourage one another! 

We are so excited to take this challenge together and look forward to seeing all that you can accomplish. If you need any ideas for workouts, check our app or our website under HEALTHY LIVING! If you have any questions, please email us at transfitathens@gmail.com. 

Enjoy encouraging one another and unlocking the key to total transformation! 

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

---

Today, we want you to try our TransFIVE Challenge! This 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 the ebook is free and has with a summer meal plan and 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 challenge and download the TransFIVE ebook for FREE, plus be added to the TransFIt Facebook group to join other ladies in this journey! To download the free ebook click HERE! 

---

Spend time today preparing for your upcoming week by scheduling your workouts and prepping your nutrition. Create a weekly calendar and 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 sessions at least 24 hours in advance, so that we know you are coming and can specifically prepare the workout for you! Let's finish this month strong! If there is anything we can do to to help you, please email us at transfitathens@gmail.com. Enjoy your weekend! 

Blessings, 

Team TransFit  

Finish March Strong! FREE 5 day No Sugar Challenge Guide inside!

Happy Sunday! 

We had an amazing week in the studio and look forward to finishing March strong with you! Today, refocus your mind on those goals you set at the beginning of the month. We can finish this month, just as strong as we started! We hope that you have been exercising daily for our Maximize your Motivation in March challenge! Bring in your calendars at the end of the week, to be entered for a month of free sessions! Today, we want to challenge you to take our TransFive challenge. What better time to start, than the last 5 days of March?  Also, please join us for our Lunch & Learn this coming Friday at 12:30 at the studio to learn about meal prepping for Spring and the benefits of probiotics and gut health for optimal wellness.

---

Our TransFive challenge is a five day SUGAR elimination challenge. We will send you our eBook that is filled with a 5 day meal plan, recipes, tips, and daily scripture to help you conquer the challenge! As you accept this challenge keep these tips in mind: 

• Avoid simple carbohydrates, like processed breads, cereals.
• Avoid added sugars in foods, artificially sweetened desserts and candy.
• Consume ALL your meals prior to 7:00 P.M. Then, brush your teeth for the night and avoid any food until the next morning when you eat breakfast.
• Drink a minimum of 100 ounces of water DAILY.
• Try to eat less fruits and MORE veggies!
• Exercise each day for a minuimum 30 minutes- one option would be to alternate your strength training and cardiovascular exercise.

---

We are ending March strong with our Lunch and Learn event, March 31. Join us in the TransFit studio for a delicious lunch from The Pine, while learning tips on how to meal prep! Our TransFit team and Health Coach and Specialist, Jennifer Rickard, will be teaching about the importance of meal prepping. Jennifer will teach us about the connection between the guy and overall health and wellness. Cost to cover lunch is $10. To register, please sign up on our app under special events, HERE! We would love to have you! 

---

Thank you for accepting the challenge! You are strong and you can complete these FIVE DAYS! We believe in YOU! Download our app, TransFit to book sessions and find recipes, inspiration, and workouts! Follow us on Facebook, Pinterest, Instagram, and Snapchat @transfitathens, to keep up with what is happening in the studio, enter in great giveaways, and find new recipes or workouts to try! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

A Healthier Super Bowl Party!

Happy Thursday, friends! 

What an amazing start to February! We are so proud of each of you who tried the TransFive challenge. Stay motivated! We are almost finished! You can do anything for 5 days! If you did not join us this week, it is not too late to start. You can find our TransFive eBook HERE! The PDF format will be on the TRANSFORM section of the website if you would like to print the guide!

We are so excited for the Super Bowl this Sunday! Whoever said that you have to sacrifice taste to eat healthy has clearly never tried these snacks before! Here are three of our healthy favorites! 

---

Black Eyed Susan Salad

Ingredients: 

• 16 ounces of black-eyed peas (or a 15 ounce can of no salt added black beans)
• 1 10 ounce package of frozen corn kernels (use fresh if in season)
• 2 tablespoons chopped pimento peppers
• ½ cup diced celery
• 2 tablespoons minced onion
• ¼ cup apple cider vinegar
• 2 tablespoons Worcestershire sauce
• ½ teaspoon garlic salt
• ½ teaspoon pepper
• ¼ cup olive oil

Directions: Combine the black-eyed peas (or black beans), corn, pimentos, celery, and onion in a mixing bowl; set aside. In a separate bowl, whisk together the vinegar, Worcestershire sauce, garlic salt, and pepper. Slowly whisk in the olive oil until the dressing emulsifies. Stir the dressing into the vegetables until evenly coated. Refrigerate 4 hours to overnight before serving.  Serve with celery, carrot chips, or on top of a salad! 

---

Mozzarella, Cherry Tomatoes & Basil Skewers

Arrange little skewers with marinated mozzarella, cherry tomatoes and basil – drizzle with a little balsamic vinegar! Delicious, easy and beautiful!

---

White Chicken Chili

Ingredients:

• 1 32-ounce box chicken stock(organic)
• 3 cans white beans, left undrained(use all different types to add variety)
• 5 cups cooked chicken (rotisserie or boiled)
• 1 16-ounce jar salsa(use fresh salsa-- this the key)
• 1 8-ounce block pepper jack cheese, grated
• 2 teaspoon ground cumin
• 2 cloves garlic, minced
• Black or white pepper to taste
• 1/2 cup finely crushed corn chips (optional, if you like your chili thicker)
• Sour cream or plain greek yogurt, for garnish
• Avocado & cilantro & lime for toppings

Yields: 6 servings

Preparation: Place all ingredients except the corn chips in a crockpot. Cook 4-6  hours on low. Stir in cheese the last 15 minutes until melted. Chili may also be cooked on the stovetop over medium-high heat -- stir in cheese in last until melted. When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips and other toppings.

---

Ladies, let's keep up the hard work! Let's make this our best February! TransFive ladies, you can do it! We are almost finished with the no sugar challenge. You will feel refreshed and revived after completing this challenge. We are so proud of you! Come join us today for our Live TransFormed Bible Study at 12:30 in the studio! You can sign up on our app HERE!

Come join us for our new 6:00 PM sessions on Tuesdays and Thursdays! Middle School Girls Sessions will be Monday and Wednesday at 4:30. Please sign your daughter up on the app! 

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

Blessings, 

Team TransFit

Are you up for the Challenge? Try the 5 DAY Challenge to help your transformation!

Happy Saturday! 

We have had an amazing week here at the studio! Thank you for coming to help us celebrate TransFit's birthday! Let's finish the month of January Strong!  We have talked so much about goals and accountability!  Here's a goal for you...5 days no sugar?  How about trying our 5 day NO SUGAR CHALLENGE (TransFIVE) starting Monday? Download the free guide here.  Let's do this as a team and hold each other accountable to having no sugar next week! 

 Today, we want to introduce you to two of our amazing clients and share their inspiring story with you!  Amanda and Rylee Farmer have the most contagious smiles, positive attitudes, and they both have made incredible transformations over the past 6 months at TransFit! We are so excited to share their story with you today! Congrats Amanda & Rylee - keep living transformed! 

---

My 13-year-old daughter, Rylee, was diagnosed with a rare joint disease in her left knee in 2014. After being released from physical therapy last year following her second surgery, Rylee began one on one personal training sessions at TransFit. After just a couple of sessions, I noticed a transformation taking place in Rylee. She had more energy and was more confident. She was stronger! Rylee told me one day that I needed to try TransFit. That prompted me to sign up for my initial consultation.   

I quickly learned through the encouragement of the TransFit staff that taking care of myself was a form of worship. This shift in mindset gave me a fresh perspective on whole body fitness. I accepted the transFIVE Challenge to eliminate sugar for 5 days and went to my first Transformer class in October of last year. Each Sunday, I look at my schedule for the week and booked my TransFit classes. My goal is to attend two Transformer classes a week. At least one additional day a week, I either jump on my elliptical machine at home or take my dog to the park for a walk. I continue to be conscious of added sugar in foods and have made a commitment to eat more vegetables and whole grains. I plan out my meals each Sunday and grocery shop accordingly. I like to keep yogurt, hard boiled eggs, and fresh fruit on hand for quick snacks. I also commit to drinking 80 ounces of water before I’m “allowed” my afternoon coffee or tea.

Since starting TransFit in October, I have lost over 15 pounds and gained a new TransFit family. I have learned to be purposeful in the way that I approach fitness and nutrition and to always remember that “yes I can!”.

---

Kale and Black-Eyed Pea Soup (adapted from a Southern Living recipe)

• 8 ounces dried black-eyed peas, rinsed
• ¼ teaspoon dried crushed red pepper
• 2 garlic cloves, minced
• 1 jalapeño pepper, seeded and minced
• 2 carrots, cut into 1inch pieces
• 1 large sweet onion, diced
• 2 cooked boneless, skinless chicken breasts, diced
• 2 cups kale, trimmed and chopped
• 1 tablespoon hot sauce
• 1 bay leaf
• 1 tablespoon apple cider vinegar
• hot cooked brown rice

1.    Bring peas and 6 cups water to a boil in a Dutch oven. Cover, reduce heat to medium, and simmer 45 minutes or until peas are tender, skimming any foam from surface. Drain peas, reserving 1 1/4 cups liquid.

2.    Sauté next 5 ingredients in olive oil over medium high heat 10 minutes or until vegetables are tender. Add peas, reserved 1 1/4 cups liquid, chicken, kale, hot sauce, bay leaf, and 6 cups water. Bring to a boil; reduce heat to medium and simmer, stirring occasionally, 30 minutes. Stir in vinegar. Season with salt and pepper. Discard bay leaf. Serve over rice.

---

Amanda and Rylee we are so proud of you both! Keep motivated and focused on your goals! 

We will begin our Live Transformed Bible Study February 3 from 12:30 PM to 1:30 PM. We would love for you to join us! Sign up on MindBody or the app! 

New sessions will be added in the evenings in February! Please check our new schedule for updated sessions!

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

Blessings, 

Team TransFit