🔥 7 Foods that Balance Hormones and Help You Lose!

Hey friends,

What an awesome week it’s been at the studio! We are so proud of you all for showing up and starting January strong. If you haven’t read about Paige Colquitt’s Holiday Extravaganza transformation, check that out on our blog HERE.

Have you ever felt like you’re exercising and eating a better-balanced diet, but still seeing no progress? Still feeling sluggish? Often, unbalanced hormones can sabotage your goal of feeling your best. Your body’s hormones help control everything from your metabolism to your body’s fat storage. Today we want to introduce you to 7 superfoods you can add into your daily nutrition plan to revive your body to help you feel your best!



Avocados contain a substance known as beta-sitosterol. Beta-sitosterol has been shown to significantly lower blood cholesterol levels, balance cortisol levels, and decrease inflammation in the body. And, you can add them to literally anything! Who doesn’t love another reason to eat avocados?


Almonds contain protein and fiber, and are known to slow the absorption of carbohydrates in the body. Studies have found that walnuts are also a good source of the hormone melatonin, which helps promote more restful sleep.


Cinnamon has the ability to speed up the metabolism and stabilize blood sugar levels, which can help with weight loss. It also has anti-inflammatory and anti-bacterial properties that help keep your body healthy. In fact, it’s the cinnamaldehyde in cinnamon that naturally helps balance the body’s hormones. Add some cinnamon to your oatmeal or sprinkle some on an apple and enjoy a healthy snack!

Green Tea

Studies have shown that green tea extract increases metabolism and helps the body burn fat. It provides a boost of energy while blocking the release of the stress hormone cortisol, which helps gut the accumulation of belly fat! It also helps you warm up on these cold winter days! Purchase our team’s favorite green tea on Amazon HERE.



Pomegranates have amazing anti-cancer, anti-inflammatory, and antioxidant properties that help keep the body healthy and fight off disease. They also provide the same estrogens that the female ovaries produce – estradiol, estrone, and estriol. Adding pomegranates to your diet can help reduce mood swings while helping your body combat breast cancer and heart disease.



Adding turmeric to your meals will do more than just spice things up. Turmeric naturally reduces inflammation, pain, and swelling in the body. It also helps to balance your hormones and keep your immune system functioning properly! Sprinkle it on your food or make Turmeric Tea or Golden Milk for a warm drink. Get our team’s favorite Turmeric from Amazon HERE.



Broccoli contains high amounts of photochemical called indoles, which play a large role in estrogen metabolism. Indoles work to convert estrogen into a safer form for the body to metabolize, which reduces the risk of estrogen-linked cancer, including breast cancer and prostate cancer. 


Try introducing some of these super foods and drinks into your daily nutrition plan and see how much better you feel! Eating a well-balanced diet with plenty of nutrients will revive your body and help you live transformed.

We’ve included a tasty recipe below that incorporates a few of these foods! Try it out and let us know what you think— we love when you tag us in your social media posts!


Superfood Salad


  • 4 cups of leafy greens 

  • 1/2 c chopped broccoli  

  • 1/2 c chopped red apple

  • 1 avocado sliced 

  • 1 pomegranate seeds removed

  • 1 cup walnuts roughly chopped


  • 1/2 cup avocado ripe

  • 1 tsp seeded mustard

  • 2 tbs lemon juice

  • 6 tbs olive oil

  • 1 splash apple cider vinegar

  • 1 pinch sea salt

  • 1 pinch black pepper


  • Combine all the ingredients for the salad in a large bowl.

  • Place all the ingredients for the dressing in a blender and process for 20-30 seconds or until you reach a smooth consistency!

  • Enjoy! Top with grilled chicken or salmon for more protein.

Remember you can always find recipes, workouts, and inspiration on our FREE app!


Don’t forget to sign up for sessions in advance on the app!

If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at


Team TransFit

🎉 Jump Start Your 2019 with Our New TransFit Packages!

Sweet friends,

We hope you had a wonderful Christmas with friends and family! To those of you who are participating in the Holiday Extravaganza, finish strong and remember your goals as we approach the last challenge day- NEW YEARS! Remember the goal of this challenge is not to restrict you, but to help you treat your body consistently as the amazing gift it is!

Let’s all stay motivated and active this holiday! Don’t overindulge in leftover holiday treats. You can find workouts and recipes to stay on track even while traveling on our website or on our TransFit app HERE.

During this time of rest and relaxation, we encourage you to take time to focus on your goals for 2019— through health and all other areas of your life.

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As we transition into the New Year, we are so excited to announce our TransFit January Jump Start Packages! Are you ready to jump start your body, mind and spirit for a successful year in 2019? These packages will provide you with a healthy all-inclusive approach to help you meet your fitness goals! The January Jump Start packages will get you on the right track to live transformed and make 2019 the best year for body, mind and spirit!

January Jump Start Package - $49

(4 week body, mind and spirit plan to jump start your transformation)

4 weeks of healthy lifestyle meal plans, recipes, shopping lists (over 40 recipes)

  • Blank Meal Plan template for you to customize

  • 2 home workouts per week (8 total home sheet workouts) plus weekly inspiration

  • One month Transform Your Body Exercise Plan

  • January Jump Start Getting Started Guide and 10 New Year's Steps to Success

  • 2019 TransFit Goal Work Sheet

  • Transform Your Body Accountability Chart

  • TransFit January calendar with weekly challenges to keep you motivated

  • Weekly inspiration and email support

    ***Jump Start Package will be emailed to you via PDF on January 1st! This package can be purchased on our website by clicking the button below.

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January Jump Start Package Elite - $85

This package includes all of the above benefits, plus a 25 minute personal consultation with body composition (body fat & % measurements) with any of our Certified Nutrition Consultants or Personal Trainers. This will completely assess your body and create an individualized plan to help you reach your goals for 2019. This can be purchased on our website by clicking the button below!

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January Jump Start Package Platinum (*most savings*) - $195

This package includes all of the above benefits, plus 8 transformer sessions to be used in January 2019! You will have all our meal plans, recipes, home workouts, and consultation to help you develop your transformation plan and add additional strength, cardio and flexibility sessions in the studio. This package can be purchased on our website by clicking on the button below so you can receive and book your 8 transformer sessions as well!


January Jump Start Package ULTIMATE - $395

This package includes all of the above plus an additional weekly 30 minute session with one of our Personal Trainers or Nutritionist to customize your transformation and help keep you accountable for your goals! With this package, you are guaranteed to reach your goals and rest your body, mind, and spirit. This package can be purchased on our website by clicking the button below!


If you have questions about any of these packages, please email us at for more information! January Jump Start packages will be emailed to you on January 1st. We can’t wait to see you in the studio in 2019 ready to start your transformation!

TransFormer Power Lunch


TransFormer Power Lunch


  • 3 cups chopped baby spinach or kale

  • 1 medium pear, chopped

  • 1/8 c dried cranberries

  • 1/4 cup chopped walnuts or cashews

  • 1/4 cup edamame or chickpeas

  • 1/2 cup any roasted vegetable leftover (roasted butternut squash or sweet potatoes are best)

  • 1/4 avocado

  • 1/4 cup quinoa

  • 1 oz. (1 tbsp) goat cheese, crumbled


  • In a large bowl, combine the greens, pears, cranberries, nuts, quinoa, roasted vegetable beans and cheese.

  • Drizzle with vinaigrette.

  • Toss for 1 minute, coating every leaf.

  • Add avocado on top and top with fresh ground pepper. Enjoy!

Here is one of our favorite workouts of 2018! Try this out at home over the next few days to feel recharged and strong headed into the new year! You can also check out workouts on our app HERE or on our YouTube channel HERE.


Last, we want to thank you all so much for another amazing year! God has truly blessed us, and we have loved watching Him use TransFit as a ministry to inspire and encourage us all to transform body, mind and spirit. We could not be more grateful for you all! If you have any questions or would like to schedule a one-on-one or nutrition counseling session, please email us at


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 


Team TransFit 

Happy 2nd Birthday TransFit Community!

We are so excited to celebrate with you all this week TransFit's 2nd Birthday!  We celebrate every clients and friend that has been apart of TransFit this week for together we all are transforming the community! Each one of YOU has filled this place with encouragement and hard work, as we have accomplished goals and inspired one another to live transformed!  


TransFit (Transformational Fitness) was birthed out of my basement gym in Athens, GA when I was called to transform women from the inside out and become a personal trainer. I came to the realization that exercise is worship! Today, TransFit is a full service personal training studio  designed to help women live their BEST lives by becoming transformed in every area of life- body, mind and spirit. That is where our foundational verse and mantra comes from - "Do not conform to the patterns of this world but be transformed by the renewing of your mind" Romans 12:2


We are going to celebrate TransFit's Birthday all week! Giveaway's, munchies,  merchandise sales, laughter, and of course amazing workouts will be ready for you! 

We want to thank each of you for your support, encouragement, and prayers for TransFit! The Lord has provided amazing gifts for us this past year and we look forward to what He will do in the years to come! We are thrilled to celebrate with you! 


Team TransFit

You only live life once, but if you live it right once is enough!

Beautiful friends, 

It has been two weeks since I have been in the studio and I am so thrilled to be back with you all tomorrow! I had the privilege to spend a week with our whole family in California and then another week with just my oldest daughter, Kaitlyn. Kaitlyn and I spent a life changing seven days in Northern California tucked away in the mountains at JH Ranch. Talk about coming out of your comfort zone, like I ask you all to do daily... I got an extra dose of stepping out of my bubble with crazy challenges, camping experiences, non-traditional food, and just so many things that I had to "let go". Let's just honestly say I was stretched beyond my own comfort zone x 100! 

Being "stretched" was part of the process as I learned the hard way,  and there were so many amazing truths I took away from the week that I will carry in my heart forever.  Below are a few important nuggets I wanted to share with you today in anticipation of seeing you this week! The entire TransFit community and each of you were specially prayed for throughout the week and I hope these three truths will help you on your own transformation journey and light a fire in you this summer!  

1. "You only live life once, but if you live it right once is enough!"  How true is this quote? When we give our best each hour, each day with the body we have been given this life is enough! So, live each day to the fullest and tell those around you how much you love and appreciate them! 

2. "Change is temporary, transformation is forever."  We are loved passionately by an incredible God who wants a deep relationship with us. This life is about relationships - not religion.  True transformation comes from encountering the presence of God daily. 

3. "We find our life purpose by loving God and loving others."  How do we love God?  We love Him by having a heart of gratitude and by acknowledging that joy is a deep settled confidence that God is in control of our circumstances. 

The 3rd truth really spoke to me as I am a complete control freak with my family, my body, and my circumstances. I only want things to be "my way" or no way. I went to JH Ranch to develop a deeper relationship with daughter which I definitely did, but during the week God moved in me and changed my heart! My goal is now trust God in all circumstances and surrender my control and allow Him to transform my life (Proverbs 3:5). 

The time at the Ranch allowed me to reflect also on the gift God has given me of TransFit! What an awesome place where we can be ourselves and transform our body, mind, and spirit daily! I am beyond grateful for the opportunity to continue to build relationships with each of YOU, and help you LIVE TRANSFORMED each day! 

I am bubbling with excitement to encourage and inspire you this week!

Love and blessings, 


TransFit Don't Miss December News!

Happy Saturday, sweet friends!

We hope you had a wonderful week and are enjoying your weekend! It's hard to believe this year is quickly coming to an end, but now is the time make everyday count to reach your December goals and finish 2016 strong! Come join us this Saturday morning for an awesome 8:00 am  for a TransFormer workout! 

Today, we encourage you to prepare for the week ahead. Go ahead and take the time to plan your exercise and nutrition. Planning ahead can be such a vital part to full transformation. Using a food journal is another great tip to help you reach your whole body health goals! Bring the journal to the studio, we would love to help you make small adjustments this holiday with your exercise and nutrition! Remember, accountability is the key to unlocking your total transformation this year! 

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Please continue to sign up for your sessions on the TransFit app or MindBody. It is extremely important for you to sign up for classes in advance because it helps us prepare the workout for YOU! We do cap all TransFormer sessions at 16 ladies and small groups at 8 ladies to ensure safety and a more personal workout! We are offering 1-1 personal training and nutrition sessions all throughout the day as well please email us to schedule a 1-1 session.

 The holidays are such a busy time of the year and we want to ensure that you will be able to workout at the times that fit your schedule best! You can sign up for sessions HERE on our app or HERE on MindBody. If you have any questions, please email us at

Enjoy your Saturday! We are excited to see you this coming week in the studio!


Team TransFit

Amazing Client Transformation- Keri Adams

Ladies, you are amazing!

You have shown us this week that you are ALL IN! You haven given us your absolute best in the studio with each workout and participating in the food journal challenge this week! We want to say thank you! For giving your best through those tough workouts (even with a smile!), for committing to food journaling and for committing to your  health!

As we enter into this Thanksgiving holiday, let us reflect on The One who has given us our health and who gives us daily strength. Focus on our theme for the month — “Nourish Your Body in November.” During this holiday season, reflect on how you nourish your body, mind and spirit. Part of nourishing your mind is filling it with positive thoughts and thoughts of gratefulness!

This Thanksgiving holiday, you also can continue to reach your goals! Yes, you can! Thanksgiving is one day out of the year. And this year, our team wants to encourage you to remember that key word in our theme: nourish. It’s not all about the food! ; ) Use this holiday, to nourish your body, nourish your mind and nourish your spirit. Let that time of fellowship among family and friends be a time of nourishment for your spirit!

Stay tuned for our Black Friday Special! 


We want to introduce you to one of our clients — Keri Adams! Her dedication to her workouts and commitment to nutrition is inspiring! She has lost inches and body fat and has made such changes that are affecting her not only her body but her mind!

Here is Keri’s transformation journey...

I started at TransFit in May 2016, after my friend, Lauren Harrell, invited me to Caroline's yoga class'. I've been doing yoga for years, but never a full-on gym/weights experience. After trying a Transformer session, I was hooked. The atmosphere was so positive and welcoming.

After I workout, my mood is instantly better, and I have so much more energy throughout the day. I also enjoy the fellowship with all these wonderful women! Getting up at 5:00 is the most challenging, but if I've done that, I know my day is about to be a good one!

I try to do 2-3 Transformer sessions a week, and yoga or walking (and now running) on my own. 


Getting up and working out before I begin my day has made a huge difference in my life. I used to dread getting up every morning, knowing I had to make my hour-long commute to work. Now I look forward to that hour I have to myself, with more positive thinking. Some days I just pray all the way to work, and others I just enjoy some good music. Either way, I'm present in the moment, and not on autopilot.

I am proud to be living a healthier lifestyle, in general. I’m cooking more (thanks to TransFit), and I’m more active. I can feel the difference every day.

My current goal is being more consistent with my nutrition and keeping a positive attitude.

Two of Keri’s favorite TransFit recipes:

Chicken & Broccoli Alfredo


   2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces 2 cups cooked broccoli (steamed)

   8oz whole wheat rotini or spaghetti squash

   2 Tablespoons extra virgin olive oil

   2 teaspoons minced garlic

   2 Tablespoons whole wheat flour

   1 cup low sodium chicken broth

   1/4 cup almond milk

   1/4 cup plain Greek yogurt

   salt & pepper

   1/2 cup grated parmesan cheese

Directions:Cook pasta/spaghetti squash according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside.

Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute.

Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve

Crock Pot Beef Carnitas


   2 lbs flank steak

   1 yellow onion, chopped

   1 green bell pepper, chopped

   1 red bell pepper, chopped

   1 jalapeno, seeded and chopped

For spice rub---

   2 tsp chili powder

   1 tsp cumin

   1/4 tsp onion powder

   1/4 tsp garlic powder

   1/4 tsp cayenne pepper

   1 tsp salt & black pepper

For serving---

   Corn tortillas

   Avocado slices


   Your favorite salsa



Mix together all spices in a small bowl. Rub the spices all over your flank steak---be generous here! Then, place your at the bottom of your crock pot.

Cover the steak with the chopped onions, bell peppers and jalapeño pepper. Turn heat on LOW and cook for 8 hours. After 8 hours, remove meat from crock pot and shred with a fork. You can either stick the shredded meat back in for another hour or serve as is.

To serve, heat your corn tortillas in a skillet on the stove. Spoon some carnitas on a tortilla then top with salsa, avocado cilantro and a squeeze of lime. You can also serve on a bed of greens or cauliflower rice! 

We are so proud of you, Keri, continue to transform and give your best each day! You inspire us, and we all want to follow your goals in keeping a positive attitude, especially around the holidays, too! We can all do it!

If you would like to meet with our nutrition consultant, Katie Woodall, check out the TransFit app and look to see what is best fit for you! We have many new options available on the app! Don't forget to send us your food journal challenge! If you have any questions, please email us at


Team TransFit

Living Transformed!

Biking for Multiple Sclerosis- Mom, Kaitlyn, and me 

Biking for Multiple Sclerosis- Mom, Kaitlyn, and me 

Happy Sunday Sweet friends! 

Hope you have been able to rest and recharge this weekend so you can be ready for a successful week! I am heading back from North Caroline where mom, Kaitlyn and I rode bike to support MS! I urge you to find something active to do that supports a cause that is near to your heart!  

 Now that our schedules are back on track, we want to encourage you to grow in your strength in the spirit. We have been talking about strength this month and the importance of gaining strength physically, but now we have the opportunity to grow together in spiritual strength. 

We are excited to offer the opportunity to dive into scripture through the Live Transformed Bible Study. My prayer for you in this study is for you to learn what God wants for your life, for Him to reveal to you your strengths, and His plan for your amazing body, mind, and spirit.

When you think of the word transformation, what immediately pops into your mind? Is it the possibility of a different looking body?  A renewed spirit and joyful heart? Or a transformed life in which you are satisfied and content with just being you? Join us for the Live Transformed Bible Study. 

The Live Transformed Bible Study is a 6 week study learning more about transformation of the body, mind, and spirit! Here is an overview of the study:

Week One: Foundation for Transformation 

Week Two: Your Body is a Temple

Week Three: Nutrition is Vital

Week Four: Exercise is Worship

Week Five: Your Mind is the Center

Week Six: Be Filled with the Spirit 

Extra Materials: Daily Checklist, Goal Worksheet, Steps for Success

Workouts: 6 Total Transformation Workouts

Meal Plans: 6 weeks of daily meal plans

 Don’t put off your health another moment. No matter what is holding you back, God’s plan is already prepared for you.  The time is NOW to take action!  Let’s make our whole bodies ready to work and serve to it's fullest capacity! We have been given this beautiful gift of a body and let's use this gift to produce good works! 

 I am so thrilled to get to know YOU and study the word with you on this journey and I will be praying for you to be transformed by God’s love! This Bible study will meet on Thursday's at 12:30 PM. I would love to get to spend this time with you and get to personally know you. 

Please register for the Bible Study on the app or through MindBody or email me directly If this time does not work for you, but you and a group of ladies are interested in going through the study, email us at for more information about working through the study together.  I am excited for this opportunity to learn and grow with you!  


Team TransFit