New Pumpkin Power Recipes!🎃

Sweet friend,

Happy Fall! Can you believe Halloween is right around the corner? That means- LOTS of pumpkins!!! This is great news because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well!  

Pumpkin Health Benefits

Pumpkin seeds are full of vitamins and nutrients! One ounce of pumpkin seeds is 151 calories and contains 7g of protein, 5g of carbohydrates, 1.7 g of fiber, 13 g of fat (6 are omega-6s), and several key vitamins. Pumpkin seeds contain a lot of antioxidants and are high in magnesium - an important mineral the lowers blood pressure, reduces the risk of heart disease, regulates blood sugar, and helps maintain healthy bones. These power seeds also contain tryptophan, an amino acid that helps promote sleep! Easy to add to any meal and yummy to snack on, pumpkin seeds make for a highly nutritious addition that can benefit your energy, mood, and overall health!

Pumpkin puree contains more than 700 percent of the daily value of Vitamin A based on a 2,000-calorie diet. Vitamin A helps support cell reproduction, vision health, immune function, bone health, healing and fetal development. Also, pumpkin puree provides 39 mcg of vitamin K per cup to help with blood coagulation and potentially protect against osteoporosis. One cup of pumpkin puree provides more than 500 mg of potassium, more than you get in one banana. Also, pumpkin puree contains 7 grams of fiber per cup.

Pumpkin's orange color is a clue to its high antioxidant content and source of beta carotene. Pumpkin puree also provides vitamin C, an antioxidant that supports tissue repair and immunity, as well as vitamin E, which fights disease-causing free radicals in the body.

Here are some healthy AND delicious pumpkin recipes for you and your family to try out this fall! Make these recipes and send us a picture of your yummy masterpiece!

TransFit Pumpkin Bread

Ingredients:

• 1 cup light brown sugar

• 2 large egg whites

• 1 cup pure pumpkin (you can use canned organic pumpkin)

• 1/3 cup Coconut Oil (melted)

• 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)

• 1 teaspoon vanilla extract

• 1 cup all-purpose flour

• 1 cup whole wheat flour

• 1 & ½ teaspoon baking powder

• 2 teaspoonsground cinnamon

• ½ teaspoon ground nutmeg

• 1/2 teaspoon baking soda

• ½ teaspoon salt

Directions:

1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.

2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.

3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.

4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

Pumpkin Protein Greek Yogurt Parfait 

Ingredients

• 1 Cup Greek Plain Yogurt (I use FAGE 2%)

• 1/2 Cup Organic Pumpkin Puree

• 1/2 Tsp Cinnamon

• 1/2 Tsp Vanilla Extract

• 1 Tsp Honey or 2 drops of stevia

• 1/2 Cup Quick & Easy Granola

Directions:

Mix 1st five ingredients together, add granola on top and extra cinnamon to taste! Enjoy a delicious fall protein packed meal! 

Pumpkin Energy Bites

Ingredients: 

• 1 1/4 cups old-fashioned rolled oats

• 3/4 cup peanut butter (or other nut butter of choice) 1/2 cup pumpkin puree

• 1/4 cup ground flaxseed

• 1/4 cup honey

• 1/2 cup dark chocolate chips (optional!)

Directions:

1. Combine ingredients in medium bowl. Cover and refrigerate up to two hours. 

2. Remove from fridge and roll into 1-inch balls and place on baking sheet lined with parchment paper. Refrigerate balls for another two hours.

Energy bites are perfect for healthy treat at a party or can be stored in air-tight container in the fridge for snacks during the week! Enjoy! 

New Sessions!

OPTIMIZE your health and renew your mind through stretching! Join us on Mondays at 6pm for Transformer and Tuesdays at 5:30am, 10:30am, or 6pm for yoga! Come transform your body, strengthen and lengthen your muscles, and renew your mind!

Rest and Stretch

Our October focus is to OPTIMIZE our bodies, minds, and spirits through stretching! Setting time aside to stretch, breathe, and slow down is important to refocus our minds on what is truly important. Your challenge during October is to stretch for at least 5 minutes every day!

Let’s start #livetransformed and stay strong for the new Month of October! You will feel refreshed and revived with energy after this challenge. You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🙌🏼Exciting New October News! OPTIMIZE Your Body💙

Sweet friend,

Are you ready to OPTIMIZE your whole body health routine? Welcome October! We have new sessions and new times now available with our Personal Trainers to help you reach your full potential. Our potential is God’s gift to us; what we do with that potential is our gift back to God! Let’s do this friends! Today is the day for total transformation. Change is temporary- transformation is forever!

We know how hard it is to find rest with “full” schedules. With a new month beginning, set a new goal to focus on finding time to slow down, stretch, and rest in the Lord. He is the only one who can renew your body, mind, and spirit. Your challenge this month is to stretch for at least 5 minutes every day, breathing deeply and clearing your mind, finding recovery while practicing stillness. We are so proud of all your hard work in the studio and at home and want to encourage you to keep focused on your fall goals. We would love to meet with you 1-1 this month to re-set and renew your body, mind, and spirit.

Meet Kisa Raye!

Kisa Raye, MEd, FST is an exercise physiologist, fascial stretch therapist, and owner of KR stretch and Inspi-Her Wellness LLC. Kisa will be teaching “Strengthen and Lengthen” sessions on Tuesday nights at 6pm during October! Come learn the best stretching techniques while finding rest and peace during this “full” session!

“Let’s take stretching beyond the muscle. Learn how to reach more and achieve more through better stretching techniques that will not only improve your physical health, but bring peace and balance to your heart and mind” ~ Kisa Raye

Rest and Stretch

Our October focus is to OPTIMIZE our bodies, minds, and spirits through stretching! Setting time aside to stretch, breathe, and slow down is important to refocus our minds on what is truly important. Your challenge during October is to stretch for at least 5 minutes every day!

September Challenge WINNER!

Congratulations to Ashley Smith, our strong September winner! Ashley did 3 strength workouts every week during September, completing our “Strength in September” challenge! Amazing work Ashley!

“Rejoice in the Lord always, I will say it again: Rejoice!”

— Philippians 4:8

Fall Harvest Transformer Salad 

Salad Ingredients:

• 10 oz of organic baby greens (like spinach, arugula, kale, chard, etc.) 

• 1 cup roasted butternut squash

• 1 cup toasted pecans

•.    1 cup raspberries

• 1 ounce goat cheese 

       • 1 sprig of fresh basil (chopped)

• 1 small organic semi-sweet apple (like Honey crisp or Pink Lady ) 

Dressing Ingredients: 

• 1/4 cup of apple cider vinegar 

• 1 teaspoon of dijon mustard

• 1 teaspoon of fresh lemon juice

• 1/2 cup of extra virgin olive oil

• 1 tablespoon maple syrup if needed (not necessary)

• Salt, to taste

• Pepper, to taste

Preparation:

1. Pre-heat oven to 400. Prep the roasted butternut squash (chop or buy pre-chopped & sprinkle with cinnamon) and pop it in the oven. 

2. While the squash is roasting, 400 * 30 min, toast pecans. This takes about 10 minutes, then you can spread them on some parchment paper to cool while you make the rest of the salad. 

3. Combine all the ingredients for the homemade vinaigrette in a glass jar with a lid and shake well to emulsify the olive oil. Set this aside to let the flavors develop.

4. Wash raspberries, and thinly slice the apple sprinkle with lemon juice. 

5. By now the squash should be done and the pecans toasted. Assemble the salad by pouring the greens into a large serving bowl, then place each ingredient on top of the greens. If desired, you can fan out the apple slices to make them look fancy. 

6. Right before eating, toss the salad in a BIG SALAD BOWL to mix up all the ingredients.

Let’s start #livetransformed and stay strong for the new Month of October! You will feel refreshed and revived with energy after this challenge. You can do it! We want to see you in the studio to encourage you to OPTIMIZE your body in October!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

⭐️Strong September Client Spotlight⭐️

Sweet friend,

Way to go! Last day of the NO SUGAR CHALLENGE!! Finish strong, you can do it!! We are so proud of you for reviving your body by attempting to eliminate sugar from your nutrition plan the past 5 days! We have a special healthy recipe below for you to savor tomorrow after the challenge!

We are so excited to introduce our Strong September Client Spotlight, Beverly Sparks! Beautiful Beverly has such a contagious smile and positive energy that brightens up the studio every time she walks through the TransFit doors and anywhere you see her. We are stronger together- truly! Beverly was inspired to come to TransFit almost 2 years ago by friend Lynn Robinson. These sweet friends have encouraged one other to live their best life and they believe in keeping their bodies and minds strong, active, and healthy. Beverly has added in 2-3 strength workouts a week, enjoys yoga, and walking. She has transformed inside and out! Beverly: Thank you for LIVING a life transformed!

We celebrate you!

Meet Beverly Sparks!

“In 2014 I retired from the University of Georgia Cooperative Extension after 32 years of combined service at UGA and Texas A&M University. My position at UGA required long hours, lots of airline travel, many hours behind the wheel, and too many on the go or banquet meals at business meetings. I tried very hard to make healthy food choices but the many years of airline food, eating on the go and high stress began to take a toll on my weight, health and spirit. My first goal after retirement was to improve my health. I made a commitment to join a gym, lose weight and address poor eating habits, but I found it very difficult to stay motivated. In early 2018 Lynn Robinson invited me to workout with her. That day changed my attitude toward exercise forever. The atmosphere at TransFit is positive, non-competitive and inspiring. In the session I attend, the exercises are adjusted to your personal level of ability, yet the instructors are always adjusting your routine to keep you challenged. The women working out with you, both young and closer to my age, are welcoming, supportive of each other and very encouraging.”

“In the past two years, new habits formed and I am truly grateful for the opportunity to exercise this body every time I attend a class. My strength and balance have improved. My weight is healthy and stabilized and my clothes fit much better. I sleep better and find it easier to concentrate and focus on the many positive things going on in my life. I no longer “have to go workout”…..I want to go work out!”

“I have a passion for travel. My husband and I retired on the same day in 2014 and we have made some amazing trips, hiked some of the most beautiful trails and beaches, and experienced many of our “must see” sites. We have experienced travel to Alaska, toured the west coast from Washington to California, watch the Braves play in Wrigley Field and Fenway Park, followed the bluebonnet trail in Texas and traveled abroad to France, Italy, Germany, Holland, Costa Rica, Dominican Republic and visited my family in Ecuador. In fact, we just returned from our dream trip to China where I had the stamina and conditioning to hike the Great Wall of China! Our favorite place to be (besides Athens, Georgia) is in the north Georgia mountains. McCaysville, Georgia is our home away from home and there we enjoy golfing, hiking, kayaking, reading and being with our close community of neighbors, friends and family.”

“Thanks to Caroline and our Transfit Team for helping me realize a goal of improving my overall health and living Transformed. Eating healthy and regular exercise have been key to enjoying our adventures in retirement.”

Low Fat Chocolate Mug Cake

Treat yourself for doing the NO SUGAR CHALLENGE with this quick and easy healthier sweet treat! We love all things in moderation and the portion size of this treat is just right!

Ingredients

• 2 tbsp self-rising flour

• 1 tablespoon natural granulated sweetener

• 2 level teaspoons unsweetened cocoa powder for a mild chocolate cake OR 1 tablespoon for richer chocolate cake

•  2 tablespoons (40ml) unsweetened almond milk *2 1/2 tablespoons of milk if using 1 tablespoon cocoa powder

• 1/4 tsp baking powder

• 1 tsp melted, butter or ghee

• 1/8 teaspoon pure vanilla extract

• 1/2 tablespoon mini chocolate chips

Preparation

1. Grab a 1/2-cup capacity mug and spray with cooking oil spray. Into the mug, add in the flour, sweetener, cocoa powder, baking powder and salt. Whisk to combine. To that, add your melted butter, milk and, vanilla.

2. Fold in 1/2 tablespoon of chocolate chips. Mix them through. Top with the remaining chocolate chips.

3. Bake in your microwave on 'Quick' or High' setting for 40 seconds. Test if done with a toothpick. If it's still a little underdone in the middle, bake for another 10 seconds until cooked through (not too long, as the cake will continue cooking in the mug once it's removed).

Let’s start #livetransformed and stay strong for the last day of the No Sugar Challenge! You will feel refreshed and revived with energy after this challenge. You can do it! We want to see you in the studio to encourage you to build STRENGTH in September!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

⚡️Lose Weight & Revive Your Body 5-Day No Sugar Challenge!

Sweet friend,

Today is the day! Don’t wait another day to revive your body! Prep today and get ready for a strong finish to September. It is time for our TransFive 5-Day No Sugar Challenge! The challenge will help you lose weight and revive your body, mind and spirit by eliminating sugar! Our TranFive No Sugar Challenge eBook includes a meal plan, recipes, tips, a getting started guide, daily inspiration and more! Download our FREE TransFIVE eBook below!

5 Steps to Curb Your Sugar Cravings

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!

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!

3 Sweet Treats You CAN Eat During the No Sugar Challenge

1. KIND bars

2. Plain Greek Yogurt with your choice of fruit! Add fruits such as strawberries, blueberries, raspberries for a touch of sweetness!

3. Healthy Hot Chocolate

Caprese Chicken

Ingredients (4 servings)

• 4 skinless chicken breasts

• kosher salt & freshly ground black pepper

• 2 tablespoons olive oil, divided

• 2 large garlic cloves, minced

• 2 pints cherry tomatoes, halved

• ¼ cup large basil leaves, finely chopped (the more basil the better)

• 8 oz fresh buffalo mozzarella, sliced in 1/2 inch thick slices

• balsamic vinegar, to taste

Directions:

1. Salt and pepper both sides of the chicken breasts and set aside.

2. In a large sauté pan over medium-high heat, warm 1 tablespoon olive oil. Add chicken, cover pan, and cook for about 10 minutes. Flip chicken breasts and continue cooking until the chicken is cooked thoroughly (or has reached an internal temp of 165°F).

3. While chicken is cooking, in a medium sauté pan over medium-high heat, warm remaining 1 tablespoon olive oil. Add garlic and cook for about 1 minute, or until fragrant. Add tomatoes and continue sautéing until tomatoes skin starts to soften/wrinkle, about 5 minutes. Remove from heat and stir in basil. Set aside.

4. Top each chicken breast with 1-2 slices of mozzarella. Pour tomato mixture on top. Cover pan with lid once more and let the mozzarella melt, about 1-2 minutes.

5. Lastly, drizzle with a splash of balsamic vinegar and serve immediately.

Let’s start #livetransformed and stay strong during the No Sugar Challenge! You will feel refreshed and filled with energy after this challenge, you can do it! We want to see you in the studio to encourage you build STRENGTH in September!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💪What is Your Motivation to be Healthy?

Sweet friend,

Why do you workout and eat healthy? When we think of this question, we tend to respond with “to look good” or “to feel good.” However, our motivation for being “healthy” should go deeper! God gave us our bodies to use as His hands and feet to spread His word and to live fully. We were made to glorify Him!

One Body, One Purpose: Glorify Him

A common misperception among many people today is that the Lord is only interested in our souls and spirits. But in reality, He considers every aspect of our life important because He created each aspect. Our physical bodies are the means by which we connect with the world and other people. He intentionally designed our bodies with strong bones, coordinated muscles, bright eyes, a complex brain, and specific fingerprints for each of us to use to bring honor to Him. He’s the one who gives us each breath and keeps our hearts pumping day after day. Without God, we would be nothing.

In the first century, the Christians in Corinth believed what most people still think today—that the body isn’t that important, and we can do whatever we want with it. In Scripture, the apostle Paul corrected this misconception in 1 Corinthians 6 19-20, “Do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price; therefore glorify God in your body.” We are called to use our bodies to glorify God, our bodies are His tools on the Earth to spread His word.

Here are 4 basic truths that reveal the Lord’s perspective on the body.

1.  Our bodies are the temple of the Holy Spirit . This one fact alone speaks volumes about our body’s value in God’s eyes because this is where He has chosen to dwell. Whatever we do and wherever we go, He is in us. 

2. God owns our bodies.  There is a popular belief in culture today, “This is my body, and no one else has the right to tell me what I can and cannot do with it.” However, since we are made in His image, we all belong to Him. Someday we will give an account to Him for our lives in heaven. Colossians 1:16 reminds us, “All things have been  created through Him and for Him.” Because we were created for Him, He has the right to dictate how we are to use our bodies.

3. We have been purchased by Christ (1 Corinthians 6:20). The price He paid to save us was His blood shed for us on the cross. With this one act of redemption, He restored us to a right relationship with the Father. This act began the process of transforming our souls into His image and was a promise to one day redeem our physical bodies. We will all suffer from weakness, disease, aging, and eventual death, but God considers the physical aspect of our life so valuable that He has promised to “transform" the body of our current state into conformity with the body of His glory. 

4. God created our bodies for a purpose—to bring glory and honor to Him . This is the guiding principle for all that we do. We only have one body with which to serve and honor the Lord, so we need to do what we can to care for it properly. 

Physical Obedience Brings Spiritual Breakthrough

The Lord designed our bodies to function with adequate rest, good nutrition, and appropriate exercise so we could have the health and strength to complete the work He’s called us to do. Although doing these things don’t guarantee good health, neglecting them can increase our chances of illness or weakness. The wisest approach is to do our best, to "live everyday to the fullest" by taking care of our bodies,  and then leave the rest to the Lord.

“My motivation is to do whatever is required to stay in the best possible health so I can continue to spread His word and follow Him wholeheartedly. I want to live life fully so I can be the best mom, wife, and friend to those who I love. I want to be able to serve this community and make a difference in the lives of others eternally. What's your motivation to stay healthy? ” ~ Caroline Ward

Can we tell you the truth?  He has an amazing calling for you too, beautiful friend. May there words encourage and motivate you to care for your body in a manner that glorifies Him.

Rest in His Presence

Finding time in your day to rest in the Lord’s presence allows your body, mind, and spirit to refocus on the true reason you want to be healthy. These “Legs Up the Wall” poses give your body a refreshing stretch while focusing your mind on the Lord with each slow, deep breathe. Renew your body, mind, and spirit with these 8 poses to begin or end your day focused on the Lord. Download the yoga poses below and add them into your daily routine to find rest in the Lord.

Meal Prep Checklist

TRANSFORM your Nutrition by planning out your meals and snacks for the week! Choose one day a week and set aside a few hours to make your meals for you and your family for the week! Meal prepping helps you eat healthy on a busy schedule and can save you lots of time during the week! Check out these meal prep “must-haves” and download it for FREE to start meal prepping today!

Let’s start #livetransformed and stay strong in September! We want to see you in the studio as much as we can to help you build STRENGTH in September!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🎁 Celebrate YOU Day this Monday!🎉

Sweet friend,

We are so thankful for amazing clients like you! To show our appreciation for you, this Monday we are celebrating YOU with fun giveaways, workouts, and healthy food! We would love to see your smiling face and bright spirit in the studio on Monday, whether you come to workout or just to celebrate!

New TransFit Running Sessions Start Monday!

Join TransFit Running Trainer Lisa Patton for this energizing session! TransFit running sessions start this Monday at 8:20am! Come learn the best running techniques, strengthening exercises and stretches to help increase your running endurance and abilities! Whether you are training for a race or leaning to running for fun, this session offers you an amazing workout that will leaves you refreshed as you begin your week. Sign up on the TransFit app to reserve your spot today!

NEW lululemon items!

Come check out our NEW store items as we celebrate you on Monday! Look good and feel good during your workouts with some new cute lululemon items!

1-1 Session SALE!

Get 10% off 1-1 sessions when you use the code “TRANSFORM!” Come meet with one of our personal trainers to talk through your goals to help you transform body, mind, and spirit! We love helping out clients reach their goals and feel their best. Sign up for your 1-1 session on the TransFit app today!

ALL-ACCESS PASS for $175!

Any session- every day we want to see you in the studio as much as we can! Purchase this pass now to help you build STRENGTH in September! We have seen with our clients that coming to TransFit 3-4 days a week has lead to the best results.

We would love you in the studio everyday!

We Want to Celebrate YOU!

Come join TransFit Athens, Athens Running Company, and lululemon for a morning of transforming workouts, yummy food, and great giveaways! Drop in at any time before, during, or after sessions so we can celebrate you! We are so thankful to have amazing clients like you and love to encourage you to LIVE TRANSFORMED! Mark your Calendars!!

When: Monday, September 9th from 8am-12pm

What: Workouts, food, and giveaways to celebrate you!

Where: TransFit Athens

Transforming Triple Threat “GO DAWGS” Workout

3 sets of 12 reps

Squat with x-press

Standing sit ups

Bent over should raise

Stretch 5 minutes

AthHalf 2019 Training Plan

Start training for the AthHalf 2019 with our AthHalf training plan! This is a 12 week plan with a detailed calendar filled with different runs and workouts to get you ready for the big race. Download the plan below and start training today! If you would like to meet with Lisa to schedule a 1-1 Running Session please email her Lisa@transfitathens.com. Our TransFit Runners Workouts will start back September 9th! Mark your calendar for this fun outdoor Runners Workout!

September Strength Challenge

It’s time to build strength! Your CHALLENGE is to do a strength workout for at least 30 minutes, 3 times a week! Record your activity on the calendar to keep track of your strength progress! Start the September Strength challenge today by downloading the calendar below!

Meal Prep Checklist

TRANSFORM your Nutrition by planning out your meals and snacks for the week! Choose one day a week and set aside a few hours to make your meals for you and your family for the week! Meal prepping helps you eat healthy on a busy schedule and can save you lots of time during the week! Check out these meal prep “must-haves” and download it for FREE to start meal prepping today!

Let’s start #livetransformed and stay strong in September! We want to see you in the studio as much as we can to help you build STRENGTH in September!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🏈Go Dawgs! Score a Touchdown with this Ab Workout!💪

Sweet friend,

Can you believe it’s already September?! We are so proud of you for staying committed in August, but now its time to build STRENGTH in September! FACT: When you do weight bearing exercises, yo use muscle. This helps build muscle tissue, and muscle tissue burns more calories when you are at resting state. Together, let’s increase our strength in September! We have new sessions starting this month along with our “Live Transformed” bible study! Join us for these new sessions to transform you body, mind, and spirit!

NO SESSIONS on Labor Day!

Enjoy your Monday off and we will see you back on Tuesday for a transforming workouts! Check out our transforming ab workout to do at home on Monday to start September off strong!

1-1 Session SALE!

Get 10% off 1-1 sessions when you use the code “TRANSFORM!” Come meet with one of our personal trainers to talk through your goals to help you transform body, mind, and spirit! We love helping out clients reach their goals and feel their best. Sign up for your 1-1 session on the TransFit app today!

ALL-ACCESS PASS for $175!

Any session- every day we want to see you in the studio as much as we can! Purchase this pass now to help you build STRENGTH in September! We have seen with our clients that coming to TransFit 3-4 days a week has lead to the best results.

We would love you in the studio everyday!

New Sessions to Help You Live Transformed

Live Transformed 6-week Bible Study

When: Wednesday’s at 6:15 pm starting on September 4th

Where: Watkinsville First Baptist Church

New TransFit Yoga Session

When: Tuesday’s at 10:30 starting on September 4th

Where: TransFit Athens

TransFit Girls

When: Wednesda’ys from 4:30-5:25pm

Where: TransFit Athens

TransFit Running Sessions with Lisa Patton

When: Monday’s at 8:20 am starting on September 9th

Where: TransFit Athens Outdoors

Prayer Time

When: Thursday’s from 12-1pm

Where: TransFit Athens

This time will be spent praying for our clients and staff, both generally as well as for specific requests. If you would like us to pray for you please contact Pam@transfitathens.com or any other staff member, or drop in at any time to be prayed for in person. It's our joy at TransFit Athens to present our requests to God.

Transformational Ab Workout

Start September strong by activating your core muscles! Building strength in your core muscles will make it easier to do all physical activity and can decrease back pain. Focus on tightening your transverse abdominals, the deepest abdominal muscle, and breathe deeply through each movement for the full benefit.

We Want to Celebrate YOU!

Come join TransFit Athens, Athens Running Company, and lululemon for a morning of transforming workouts, yummy food, and great giveaways! Drop in at any time before, during, or after sessions so we can celebrate you! We are so thankful to have amazing clients like you and love to encourage you to LIVE TRANSFORMED! Mark your Calendars!!

When: September 9th from 8am-12pm

What: Workouts, food, and giveaways to celebrate you!

Where: TransFit Athens

Meet our New Yoga Instructor!

Say hello to our new yoga instructor Hope Cook! She will be teaching our new yoga session on Tuesday at 10:30am! We are so excited to have Hope as a part of our TransFit team inspiring you!

“I'm Hope Cook, a mom who discovered yoga in the midst of trying to re-discover who I was after having two kids. During my first yoga class, the teacher asked us to "drop within", to reconnect with our Maker and who we were made to be. It felt like an old, familiar friend I hadn't seen in a long time. It's remarkably easy to get wrapped up in my roles as wife, mom, PA, mission committee member, PTA member, etc. and to forget who I am down deep inside. Through getting quiet and shutting out all the chatter of my thoughts for one hour on a rubber rectangle, I was able to feel more like myself than I had in years. I was hooked. With each yoga class, I watched myself transform from whatever state of mind I'd been in before class to a more centered, more authentic version of me. I wanted to help others feel the same way I felt during and after yoga. I told myself that I'd pursue yoga teacher training when I retired one day. Then, I had an epiphany. Why wait until "one day" to do the things we're called to do? I had significant doubts about how I'd manage to work full-time, mother two kids, and support a husband who'd just started his Ph.D. while he also worked full-time. Through a series of serendipitous events (aka answered prayers), all the details worked themselves out, and I found myself sitting in yoga teacher training. I knew I was in the right place. When someone asked me to teach yoga at church, I found myself agreeing despite having a history hive-inducing performance anxiety. I have come to cherish the time I spend with the people in my class. I can't wait to share yoga with my friends at Transfit. The flow and cadence of the breath and movements of yoga pair well with poetry and scripture. The word "yoga" means to yoke with God. Being on the mat allows me to not only connect with myself, but to connect more deeply with God.”

AthHalf 2019 Training Plan

Start training for the AthHalf 2019 with our AthHalf training plan! This is a 12 week plan with a detailed calendar filled with different runs and workouts to get you ready for the big race. Download the plan below and start training today! If you would like to meet with Lisa to schedule a 1-1 Running Session please email her Lisa@transfitathens.com. Our TransFit Runners Workouts will start back September 9th! Mark your calendar for this fun outdoor Runners Workout!

September Strength Challenge

It’s time to build strength! Your CHALLENGE is to do a strength workout for at least 30 minutes, 3 times a week! Record your activity on the calendar to keep track of your strength progress! Start the September Strength challenge today by downloading the calendar below!

Meal Prep Checklist

TRANSFORM your Nutrition by planning out your meals and snacks for the week! Choose one day a week and set aside a few hours to make your meals for you and your family for the week! Meal prepping helps you eat healthy on a busy schedule and can save you lots of time during the week! Check out these meal prep “must-haves” and download it for FREE to start meal prepping today!

Let’s start #livetransformed and stay strong in September! We want to see you in the studio as much as we can to help you build STRENGTH in September!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

✏️Mark Your Calendars!📆

Sweet friend,

Happy Sunday! We have some exciting events and new sessions so get ready to mark your calendars! You won’t want to miss these awesome events and sessions! We are so excited to encourage you even more with these new session additions!

TransFit Girls

When: Wednesdays from 4:30-5:25pm

Where: TransFit Athens

New TransFit Yoga Session

When: Tuesday’s at 10:30 starting on September 4th

Where: TransFit Athens

TransFit Running Sessions with Lisa Patton

When: Monday’s at 8:20am starting on September 9th

Where: TransFit Athens

Celebrate YOU Day!

When: September 9th from 8am-12pm

Where: TransFit Athens

Prayer Time

When: Thursday’s from 12-1pm starting on August 29th

Where: TransFit Athens

This time will be spent praying for our clients and staff, both generally as well as for specific requests. If you would like us to pray for you please contact Pam@transfitathens.com or any other staff member, or drop in at any time to be prayed for in person. It's our joy at TransFit Athens to present our requests to God.

Live Transformed 8-week Bible Study

When: Wednesday’s at 6:15pm starting on September 4th

Where: Watkinsville First Baptist Church

1-1 Session SALE!

Get 10% off 1-1 sessions when you use the code “TRANSFORM!” Come meet with one of our personal trainers to talk through your goals to help you transform body, mind, and spirit! We love helping out clients reach their goals and feel their best. Sign up for your 1-1 session on the TransFit app today!

Need some Sunday inspiration? Check out Ginger Hayden’s story HERE!

Need yummy meal prep recipes? Click HERE to get started today!

We Want to Celebrate YOU!

Come join TransFit Athens and lululemon for a morning of transforming workouts, yummy food, and great giveaways! Drop in at any time before, during, or after sessions so we can celebrate you! We are so thankful to have amazing clients like you and love to encourage you to LIVE TRANSFORMED! Mark your Calendars!!

When: September 9th from 8am-12pm

What: Workouts, food, and giveaways to celebrate you!

Where: TransFit Athens

Way to COMMIT to August!

We are so proud of how you have COMMITTED this August! Remember this acronym of truth to stay committed to your goals!

C- CONFIDENCE

"You are altogether beautiful, my darling; there is no flaw in you." Song of Songs 4:7

O- OBEDIENCE

"He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

M- MOTIVATION

"Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

M- MINDFULNESS

 "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

I- INTENTIONAL

"Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

T- TRANSFORM

"Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Meet our New TransFit Trainer!

Say hello to our new trainer Laura Graben! Laura is from Rome, Georgia and made the move to Athens to receive her bachelors in Human Development and Family Science and a Masters in Nonprofit Management and Leadership from UGA. Laura works at ESP full time but has always had a passion for health and fitness. She is certified in group fitness training, barre, and soon to be, Pilates! Laura looks forward to learning, leading, and growing with each of you here at TransFit!

AthHalf 2019 Training Plan

Start training for the AthHalf 2019 with our AthHalf training plan! This is a 12 week plan with a detailed calendar filled with different runs and workouts to get you ready for the big race. Download the plan below and start training today! If you would like to meet with Lisa to schedule a 1-1 Running Session please email her Lisa@transfitathens.com. Our TransFit Runners Workouts will start back September 9th! Mark your calendar for this fun outdoor Runners Workout!

Commit this August!

Finish August strong and stay COMMITTED until the end! Continue to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a FREE session!

We have seen with our clients that coming to TransFit 3-4 days a week has lead to the best results. We want you in the studio everyday!

ALL-ACCESS PASS for $175! Any session- every day we want to see you in the studio as much as we can! Purchase this pass now to help you COMMIT this August!

Meal Prep Checklist

TRANSFORM your Nutrition by planning out your meals and snacks for the week! Choose one day a week and set aside a few hours to make your meals for you and your family for the week! Meal prepping helps you eat healthy on a busy schedule and can save you lots of time during the week! Check out these meal prep “must-haves” and download it for FREE to start meal prepping today!

We love seeing you COMMITthis August! Keep up the great work and we can't wait to encourage you in the studio!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

💪TransFit Girls: #StrongerTogether Will Change the World💕

Sweet friend,

We are so proud of you for staying strong and committed this August! We love having the opportunity to encourage you in the studio to live transformed! Now it’s time to help our young girls learn how to live transformed- body, mind, and spirit! We have put together a 4 week TransFit girls transformation plan to help young girls learn how to LIVE TRANSFORMED taking care of their bodies! We are so excited to teach our girls fun workouts to keep their bodies strong, good nutrition to keep their bodies healthy, and inspiration from the Word to keep their minds and spirits focused! Download the plan below to get your TransFit girl active!

In addition to the transformation plan, the TransFit girls sessions (grades 4th-7th) starts this Wednesday! These sessions are filled with fun games and sweaty workouts, always ending with inspiration and truth! We can’t wait to encourage all our TransFit girls through the transformation plan and TransFit girl sessions! Sign up for these sessions on our TransFit app to secure your TransFit girl’s spot today!

TransFit Girls Transformation Plan

Check out our new TransFit girls transformation plan! This 4 week plan is filled with fun workouts to do at home, nutrition tips for packing a school lunch, yummy recipes, and encouragement to let them know they are so loved by our Lord! Through this plan, we want our TransFit girls to feel strong, beautiful, and loved - and be proud of how they are transforming body, mind, and spirit!

TransFit Girls Sessions

TransFit girls sessions are for girls 4th through 7th grade! These sessions start THIS WEDNESDAY August 21st and are 4:30-5:25pm every Wednesday! Your daughter will have a blast during these sessions that are filled with fun workouts, nutrition tips, and spiritual encouragement! Each session begins with a fun game to warm up, which then leads into the strength and cardiovascular workout! After the workout, the girls will stretch and cool down while listening to sweet words of encouragement at end the session. We are SO EXCITED to help our TransFit girls transform body, mind, and spirit!

Meet our New TransFit Girls Trainer!

Say hello to our new TransFit Girls Certified Personal Trainer Katie Cory! She grew up playing competitive volleyball in high school and has always had a passion for fitness! Katie is so excited to have the opportunity to help your girls have a blast while working out and to teach them important nutrition tips that they can start to incorporate in their school lunches! Katie will be assisted by Hannah Cooper, a former TransFit girls attendee! Hannah routinely attends our Transformer sessions bringing energy and positivity to the studio! Katie and Hannah can’t wait to meet all of our awesome TransFit girls on Wednesday!

Commit this August!

As our summer schedules come to an end and the school year begins, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in August is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a FREE session!

We have seen with our clients that coming to TransFit 3-4 days a week has lead to the best results. We want you in the studio everyday!

ALL-ACCESS PASS for $175! Any session- every day we want to see you in the studio as much as we can! Purchase this pass now to help you COMMIT this August!

AthHalf 2019 Training Plan

Start training for the AthHalf 2019 with our AthHalf training plan! This is a 12 week plan with a detailed calendar filled with different runs and workouts to get you ready for the big race. Download the plan below and start training today! If you would like to meet with Lisa to schedule a 1-1 Running Session please email her Lisa@transfitathens.com. Our TransFit Runners Workouts will start back September 9th! Mark your calendar for this fun outdoor Runners Workout!

Back to School Meal Plan

Get excited! A gift for our amazing clients! Check out our FREE meal plan filled with yummy recipes easy to meal prep for the week! These recipes will be a hit for your whole family - leaving every plate empty! With busy schedules during the week, set time aside to meal prep on a day that works for you- possibly over the weekend! Meal prepping will help you feel more organized and less rushed when it comes to making meals for your family. Download these tasty recipes and start your meal prepping today!

We love seeing you COMMITthis August! Keep up the great work and we can't wait to encourage you in the studio!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit! This week we have an EXCLUSIVE SALE of some products and we have some NEW ITEMS just in!

🎉SURPRISE! A Special Back to School Gift just for You! 🎁

Sweet friend,

What an awesome start to August this week in the studio! We are so excited you are getting active this August! Let's reset, recharge, and stay focused to make August our best month, yet! It’s time to COMMIT to your goals!

A lot of you have young ones starting back to school over the next couple weeks, and just like you all, we are also ready to get back into our routine of healthy lunches and dinners! Just the thought of planning out meals might seem overwhelming to you. That’s why we’re going to help you jump back into this school year one step ahead!

TransFit Nutrition Consultants, Katie Woodall and Kaeti Shurling, are sharing a week meal plan with you along with tips and tricks to get your family back into a healthy routine! Your meals and workouts are already planned out for you and your family to give you the kick-start you need to get back on track! This meal plan has a week’s worth of family-friendly meals with recipes that are laid out for you to help make this transition back to school a smooth one! Download the meal plan and recipes below and check out the “Back to School Tips and Tricks!”

Recipes the Whole Family will Love!

Get excited! These recipes will be a hit for your whole family - leaving every plate empty! With busy schedules during the week, set time aside to meal prep on a day that works for you- possibly over the weekend! Meal prepping will help you feel more organized and less rushed when it comes to making meals for your family. Download these tasty recipes and start your meal prepping today!

Lunch Box Essentials

In addition to our meal plan, we want to provide 5 packing items that you should include in your child's lunch for school! These five items allow you to ensure that your child is getting in their nutrition needs for the day!

Protein

The protein doesn’t have to come from meat! Sure you can roll up a couple slices of deli meat, like roast beef, turkey, chicken or ham, but try a variety of protein sources — like a cheese stick (or shredded cheese as my child prefers!), yogurt (just look for low-sugar kinds and resist any artificial sweeteners). You can use different nuts or nut butters (great for dipping, too), beans, hummus or hard-boiled eggs.

Whole grains

Buy whole grains when you can, like whole wheat bread or pasta. Substitute two slices of bread with a whole grain wrap. Add in some whole grain crackers for dipping. You can also try the 1/2 and 1/2 trick for a while to help transition your kids to whole wheat!

Colorful fruits and vegetables

This is a great way to add in fiber and antioxidants. Whole pieces of fruit are great — apples, bananas, oranges, or get creative with the mini fruit kabobs using grapes and berries. Slice up veggies, like a bright red bell pepper or celery. Along with carrots, these vegetables are great for dipping so include a container with a yogurt-based Ranch dressing, fresh salsa, hummus or even guacamole!

Sweet and salty snacks

Mix up a healthy trail mix, or include raw nuts, dried fruits or pretzels. You can freeze tubes of yogurt for a cool treat. Enlist your child’s help over the weekend to prepare homemade energy balls or granola bars for their lunches, too.

Hydration

Pack a mini-bottled water or an organic low-fat milk. When you can, avoid fruit juices. Stick to whole fruit options in their lunchbox to avoid any added sugars.

Back to School Tips and Tricks

TransFit RD Kaeti Shurling has some awesome tips and tricks to help your family get back in the routine of eating healthy! It’s important to get your kids involved in the process of choosing and making healthy recipes to keep them intrigued and excited! Check out the tips and tricks below to incorporate into your meal prepping!

Commit this August!

As our summer schedules come to an end and the school year begins, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in August is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a FREE session!

Tasty Turkey Burger

Ingredients 

• 2 lbs ground lean turkey

• 3/4 teaspoon salt

• 1/2 teaspoon cracked black pepper

• 4 teaspoons Worcestershire sauce

• 1 teaspoon garlic powder

• 1 teaspoon dried thyme

• 1/2 teaspoon dried rosemary

• 4 teaspoons Dijon mustard

• 2/3 cup ricotta cheese (or less)

Directions

1. Mix all ingredients together with hands.

2. Form into patties of desired size and thickness. If you keep them fairly thick, they will be moister.

3. Place into lightly greased, non stick skillet (I like using my cast iron skillet)on medium high. Cook without moving until bottom side is dark brown and crusted - appx 4-5 minutes.

4. Turn over, then reduce heat to medium and cook 8-10 minutes longer or until center is no longer pink and juices run clear.

5. I serve on whole wheat buns(swap out a bun for lettuce for a healthier alternative) with mayo (or greek yogurt), more Dijon, a slice of pepper jack cheese, lettuce and tomato. Yum!

estimated 275 cal (without the bun) & serves 6

We hope you enjoy this meal plan and recipes! We are excited to help you kick-start August with these recipes to help you COMMIT to your nutrition goals! Take a picture when you try these awesome recipes and send them to transfitathens@gmail.com!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

🙌🏼Let's COMMIT this August!

Sweet friend,

Wow, we can hardly believe August is here! This month let’s COMMIT--in all that we do! Whether it is exercise, nutrition, or your spiritual journey, we want to help you COMMIT to your goals and dreams this month! We can’t wait to encourage you in the studio to live transformed!

SALE!!! It is the last month to purchase the ALL-ACCESS PASS for only $175! We want to see you in the studio as much as we can! Purchase this pass now to help you COMMIT this August!

Commit this August!

Here is a great acronym to help you be inspired this month! 

C- CONFIDENCE- "You are altogether beautiful, my darling; there is no flaw in you." Song of Solomon 4:7

Remember this truth from scripture and be bold and CONFIDENT because YOU have been specifically created in God's image for something amazing. Walk in the light of confidence today. 

O- OBEDIENCE- "He replied, 'Blessed rather are those who hear the word of God and obey it.'" Luke 11:28

We were not called to an easy life, but blessed are we who give our best with what we have! Every detail, even the mundane tasks of laundry and cleaning can bring glory to God! Exercising and eating well some days will not be easy, but your body is capable of more than you can dream of and by treating your body well you're honoring God. 

M- MOTIVATION- "Whatever you do, work at it with all your heart, as working for the Lord, not for men." Colossians 3:23

Let's be ALL IN this month! Even the days you don't feel like it, just show up, give yourself grace, and give your best surrendering every ounce of yourself- heart, mind, body, spirit to His loving hands. A smaller dress size or a weekend party can be temporary motivation, but the ultimate prize- living fully for Christ- is the true motivation.  Start today and let's encourage each other.

M- MINDFULNESS-  "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Phillippians 4:6-7

When we shift our thoughts to thanksgiving, our attitude shifts and our hearts soften. Turn your grumbling into gratitude and be HERE! Be present and be thankful for the blessings that you have! Daily or hourly, repeat this truth and believe that all things are possible when we present our request to Him. 

I- INTENTIONAL-  "Commit to the Lord, whatever you do, and He will establish your plans." Proverbs 16:3

"Whatever you do", let these words speak to your heart! Surrender and submit yourself daily to Him first and He will guide you. What YOU focus on grows- be intentional with your time, your thoughts, your goals, and your dreams.  Schedule your exercise, meals, quiet time intentionally this month! 

T- TRANSFORM- "Do not conform to the patterns of this world, but be transformed by the renewing of your mind." Romans 12:2

Remember beautiful friend that comparison is the thief of joy. Here is what is true: you are strong, you are confident, you are enough just as you are, and you are a beloved daughter of the King. Renewing your mind is a minute by minute decision to think thoughts that are true about the person you really are! Believe it and transform your life by taking action on your goals and dreams and LIVE transformed by His amazing love for you. 

Commitment is an ACT, not a word! You can determine the person you want to be! Take action each minute this August! Commit to being all in TODAY!

Commit this August!

As our summer schedules come to an end and the school year begins, we want you to activate your mind, body, and spirit to make August the best month yet! Our goal in August is to be ACTIVE EVERY DAY and COMMIT to the WATER CHALLENGE! Even if it is a quick walk around the neighborhood, a nice walk with the family, swimming with the kids, yoga, or stretching, anything counts! Just get up and move for at least 30 minutes each day! Download the August COMMIT challenge and August Water Challenge to help keep track of your exercise and progress! Fill in each day with your activity and record your water intake and then email it to us at the end of the month for a chance to win a FREE session!

July Push-Up Challenge WINNER!!

Huge shout out to HANNAH COOPER for winning our July push-up challenge! We are so proud of you Hannah! Way to live transformed! Start your August challenge today and stay COMMITTED for a chance to be our August challenge winner!

Antioxidant Super Salad

Ingredients

• 3 cups arugula

• 3 cups baby spinach

• 1 1/2 tablespoons fresh lemon juice

• 1/2 teaspoon Dijon mustard

• 1/2 teaspoon honey

• 1/2 teaspoon freshly ground black pepper

• 1 small garlic clove, minced (optional)

• 1 tablespoon balsamic vinegar

• 2 tablespoons extra-virgin olive oil

• 1 cup pitted halved fresh cherries

• 1 ounce shaved Parmesan

• 1/4 cup chopped dry-roasted pistachios

Preparation:

1. Combine arugula, spinach in a large bowl.

2. Combine juice, mustard, honey, salt, black pepper, and garlic in a medium bowl, stirring with a whisk.

3. Gradually drizzle in olive oil & vinegar stirring constantly with a whisk. Drizzle dressing over salad, and toss gently to coat.

4. Arrange 1 1/2 cups salad on each of 4 salad plates. Top each serving with 1/4 cup cherries, 1 tablespoon cheese, and 1 tablespoon nuts.

Start August strong and COMMIT! We would love to meet with you 1-1 to help you stay committed to reach your goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

🚨New Kids Couch to 5k Training Program 🏃🏼‍♀️

Sweet friend,

Are you looking for a way to keep your family active? Well, we have the perfect plan for you! Download the Kids Couch to 5k Program Training Program below to get your child ready to run! This program is designed to gradually build up endurance through 10 week stages until your child is ready to run a 5k! The program includes a 10 week running plan, home strength workouts, yummy school lunch recipes, healthy snack ideas and inspiration to keep your child motivated! We love adding in active games like a scavenger hunts, capture the flag, or dodge ball! Start the NEW KIDS COUCH TO 5K TRAINING PROGRAM with your kids for some fun family bonding, and you may even spark a passion for for running on the way! Even though this program is designed for kids, exercising together is a great way to spend quality family time and this program can be used by anyone in the family - at any age!

TransFit Running

TransFit offers customized running plans for people of all ages and levels- we love walkers too!!! Come meet with Lisa Patton, our certified running coach, to create a personalized running program for you!

AthHalf 2019 Training Plan

Start training for the AthHalf 2019 with our AthHalf training plan! This is a 12 week plan with a detailed calendar filled with different runs and workouts to get you ready for the big race. Download the plan below and start training today!

“Let us run with endurance, the race God has set before us.”

— Hebrews 12:1

No-Bake Cookie Dough Bites

Minutes to Prepare: 15

Makes 20-25 balls.

Ingredients:

• 1 cup gluten free oatmeal or whole oats (Put in the blender 1st)

• 1/2 cup peanut butter (or any nut butter)

• 1/3 cup honey

• 1 cup coconut flakes

• 1/2 cup ground flaxseed

• 1 tsp vanilla

• 1/2 cup of chocolate chips

 Preparation: Stir all ingredients together in a medium until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. Store in an airtight container and keep refrigerated for up to 1 week.

Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count and finish summer strong!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

💥New HIIT Workout and JennySue Makeup Tips

Sweet friend,

 We are so proud of your transformation this summer! Change doesn’t come without challenge and we are proud of you for challenging yourself! Transformation is a process that happens over time with commitment and action. Keep up all your hard work and dedication as we enter the school year! Try this awesome new HIIT workout to finish summer strong and keep your transformation going!

Big shout out to JennySue Makeup for coming into the studio and trying our new HIIT workout! We had so much fun working out with her! Check out the HIIT workout and JennySue Makeup tips below for a quick and easy makeup routine to keep your glow all day!

Post-Workout Glow Tips from JennySue Makeup

Makeup can be our last priority after the gym with all our busy schedules. Keep your glow going after your workout with these quick and easy beauty tips from JennySue! Watch her quick and easy tips below and check out more JennySue beauty HERE!

Quick and Easy JennySue Makeup

1. Neutrogena Make-up Wipes

2. Thayers Natural Rose Petal Facial Mist or Mario Badescu Rose WaterFacial Spray

3. Your favorite mascara

4. Makeup Brushes

5. Maybelline Dream BB Cream

6. It Cosmetics CC Cream

7. Your favorite lipstick or lipgloss

8. Pixi 2-in-1 blush and lipstick balm

Glutes and Ab HIIT Workout

20 reps, Repeat 4x - Stretch when done!

Warm up

Knee Hugs

Drop Squats

Plank Shoulder Taps

Curtsy Lunge to squat

Plank leg lifts

July Push-Up Challenge

Don’t forget about our July Push-up Challenge! Add this push-up challenge into your daily routine and tone those arms! Bring in your completed push-up calendar at the end of July and receive a prize!

Summer Transformation Challenge

We are in the last week of the summer transformation challenge! Finish strong! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

Dark Chocolate and Raspberry Smoothie

Ingredients:

• 1 cup unsweetened almond or coconut milk

• 1 cup of fresh or frozen raspberries

• 1 serving of chocolate protein powder

• 1 tbsp. dark chocolate Cacao nibs (or 1 tsp. chocolate unsweetened cocoa)

• 1 tbsp. honey or 2 drops stevia

• 1/2 cup crushed ice

Blend until smooth and enjoy!

Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count and finish summer strong!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

🍽 Nutrition to Heal Your Body

Sweet friend,

Amazing work in the studio this week!! Let's continue to live transformed! Good nutrition is essential to a strong immune system, which offers protection from illness such as the flu and other health problems including arthritis, allergies, abnormal cell development, and cancers. You can help protect yourself against infection and boost your immunity by including these nutrients in your meal plan today! The summer transformation challenge has a full meal plan with recipes to go along with each meal. Add these yummy recipes into your weekly meal plan and watch your nutrition transform! Download the meal plan calendar and recipes below!

Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Philippians! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

Micro Greens SuperFood Salad

Ingredients:
Salad

• 1 Pear (sliced thin)

• 4 oz mixed micro greens (Farmers Market or "Organic Girl" brand)

• 1/8 cup Chopped pistachios

• 1 oz Parmesan cheese

Dressing

• 1/4 cup Olive Oil

• 2 Tbsp Apple cider vinegar

• 1 tsp Dijon mustard

• 1 tsp lemon juice

Preparation:

1. Combine micro greens, pistachios, parmesan, and pears.

2. Mix together dressing ingredients then drizzle over salad.

3. Toss and enjoy!

Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

8 New Yoga Poses to Build Bone Strength💪

Sweet friend,

We’ve had such an incredible week so far in the studio with you! You inspire us to stay committed each day and we love helping you transform. Recovery is vital to our physical and mental health! We love getting to spend our last five minutes in the studio with you focusing on recovery and allowing our minds to renew. Stretching and yoga improve flexibility, range of motion, mobility, and allow us to clear our minds. Did you know yoga can play a major role in increasing bone density? Check out the new bone building poses for you to incorporate into your daily workout below!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

Join us for the JULY PUSH-UP CHALLENGE! Send us your completed calendar at the end of the month to win a prize! Get those arms pumping and incorporate this challenge into your daily routine!

Yoga for Osteoporosis

Studies have shown for years that common weight-bearing exercises—walking, running, jumping, and weightlifting—provide enough stress on your bones to maintain or increase bone density.  New studies prove that certain Yoga postures offer women another option to build bone. We love including Yoga postures into each TransFit workout to strengthen and tone muscles and to build bone density. Researchers have noted that yoga's established benefits—including better balance and coordination—protect against falling, a major cause of osteoporotic fractures. Studies have also determined certain yoga poses selected might also increase bone density by imposing force on the spine and hips.  

Osteoporosis is a disease that weakens the bones and makes them more susceptible to fractures and breaks. Osteoporosis can be prevented and sometimes treated with a regimen of weight-bearing exercises, walking, yoga postures, as well as good diet and lifestyle routines. The key element to increase bone density is to start slowly with simple yoga poses, and gradually build up the length of practice and level of difficulty. To successfully build bone mass, consistently practice yoga and other forms of exercise for a minimum of 30 minutes a day, five days a week.

Incorporate these 8 yoga poses into your daily workouts to start increasing your bone density! Aim to hold each pose for 5 full breathes, relaxing your neck and shoulders, and inhaling in gratitude with each new pose.

Download these yoga poses to help you prevent osteoporosis below! Do these poses daily to increase your balance and coordination to help you gain bone density!

July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

Great Greens Smoothie

Ingredients:

• 1/2 cup Pineapple

• 2 cups Spinach

• 1/2 cup Grapes

• 1/2 cup Orange Juice

• 1/2 cup of unsweetened almond milk

• 1/2 frozen Banana

• 5-6 Ice cubes

Preparation:

1. Add ingredients in a blender and blend until smooth and creamy.

2. Serve and enjoy!

July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

🇺🇸 What’s on Your Menu for the 4th of July?

Sweet friend,

Can you believe it is already July?! Wow, this summer is flying by and we are excited to start a new month with you! Our July theme: Dive In! This month we are diving in deeper into everything we do and each day we can remember that by grace we have been saved through faith! Yes! That is when we have full freedom and true peace! On the 4th we are especially thankful for the freedom of our country! We live in a place where freedom is offered day after day because of the sacrifice of others. We are so thankful for the men & women who serve our country bravely and with honor. Let's lift up these amazing heroes in prayer as we celebrate this 4th of July!

Don’t forget about our SUMMER SALE! Get one month unlimited sessions for just $175! We want to encourage you in the studio as much as we can!

This week our session schedule is limited due to the 4th of July! Check the TransFit app for the revised schedule for this week and for great travel workouts you can do anywhere!

Healthy 4th of July Recipes!

Out of ideas for your 4th of July menu? Try these healthy recipes that the whole family will LOVE! These easy recipes are full of nutrition and flavor everyone will love!

Turkey Burgers

Ingredients (serves 6)

• 2 lbs ground lean turkey

• 3/4 teaspoon salt

• 1/2 teaspoon cracked black pepper

• 4 teaspoons Worcestershire sauce

• 1 teaspoon garlic powder

• 1 teaspoon dried thyme

• 1/2 teaspoon dried rosemary

• 4 teaspoons Dijon mustard

• 2/3 cup ricotta cheese (or less)

Preparation (Mix all ingredients together with hands):

1. Form into patties of desired size and thickness. If you keep them fairly thick, they will be moister.

2. Place into lightly greased, non stick skillet (I like using my cast iron skillet)on medium high. Cook without moving until bottom side is dark brown and crusted - appx 4-5 minutes.

3. Turn over, then reduce heat to medium and cook 8-10 minutes longer or until center is no longer pink and juices run clear.

4. Serve on whole wheat buns, or use lettuce wrap with mayo (or greek yogurt), more Dijon, a thin slice of pepper jack cheese, lettuce and tomato. Yum!

Zucchini Fries

Ingredients:

• 3 Medium Zucchinis, sliced into sticks

• 2 large egg whites, beaten

• 1/2 cup whole wheat breadcrumbs

• 2 Tbsp grated Parmesan cheese

• 1 tsp dried basil

• 1 tsp dried oregano

• 1/2 tsp garlic powder

• marinara sauce

• salt and pepper to taste

Preparation:

1. Preheat oven to 425°. Spray a baking sheet with cooking spray.

2. In a small bowl, beat egg whites with a fork until fluffy.

3. Put the breadcrumbs, basil, oregano, garlic powder and cheese on a plate-I used a pie tin. Mix well.

4. Dip the zucchini sticks in the egg whites and then into the bread crumb mixture, make sure all sides get coated well. Place the sticks on the prepared baking sheet.

5. Bake at 425° for about 20 minutes or until golden brown and a little crispy, turning the fries half way through.

6. Serve warm. Dip in marinara sauce for extra flavor!

Cheesecake-Stuffed Strawberries

Ingredients:

• 1 cup low fat cream cheese (softened)

• 1 cup TruWhip

• 1/4 cup powdered sugar

• 1 pt. strawberries

• Crushed graham crackers

Preparation:

1. Beat cream cheese, 2 to 3 minute, with mixer.

2. Add TruWhip and powdered sugar and beat until fluffy.

3. Slice off top and bottom of strawberry and hollow out.

4. Transfer mixture to a piping bag and pipe into strawberries.

5. Garnish with crushed graham crackers and serve.

American Flag Cake

Ingredients:

Cake

• 1/2 cup unsalted butter (softened)

• 1 cup granulated sugar

• 1/2 cup honey

• 2 large eggs

• 2 teaspoons vanilla extract

• 3/4 cup nonfat plain Greek yogurt

• 1 1/4 cups white whole wheat flour

• 1 cup all purpose flour

• 1 teaspoon baking soda

• 1/2 teaspoon kosher salt

• 3/4 cup fat free milk

Icing

• 12 ounces non-fat cream cheese

• 6 tablespoons unsalted butter

• 1 1/3 cups powdered sugar

• 1/4 cup nonfat plain Greek yogurt

• 1 teaspoon pure vanilla extract

• 1 cup fresh blueberries

• 2-3 cups sliced fresh strawberries

Preparation:

1. Preheat the oven to 325 degrees F.

2. Mix the butter for 1 minute on medium speed, until it is smooth and creamy. Add the sugar on medium speed and beat until fluffy and light in color. Beat in the honey, eggs, and vanilla until smooth. The mixture may look curdled. Beat in the yogurt on medium-high speed until blended.

3. In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking soda, and salt. Pour one-third of the flour mixture into the butter mixture. Beat on low speed for 5 seconds, then pour in half of the milk. Beat on low speed for 5 seconds. Repeat with the next third of the flour, then the remaining half of the milk. Add the last third of the flour and beat just until combined and the batter is smooth. Do not overmix.

4. Spread the cake batter into the prepared pan and bake for 18 to 22 minutes

5. Place the baked cake on a wire rack and let cool in the pan completely

6. For the frosting: Mix the cream cheese, butter, powdered sugar, yogurt, and vanilla on medium speed until smooth and combined.

7. Spread the frosting over the cooled cake. Place blueberries in rows in top left corner to form the “star” portion of the flag. Line the strawberry slices in 5 rows to form the “stripes.”

8. Refrigerate until ready to serve and enjoy! Yummmm!

July Push-Up Challenge

Keep your summer transformation going by incorporating push-ups into your daily routine! We challenge you to do the push-ups every day along with one other exercise! Download the push-up challenge below to help keep track of your progress!

Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and dive into the Summer Challenge today! We look forward to supporting you through the eight week transformation!

July is a new month, a clean slate, and a fresh start! We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to renew your summer goals! Let’s make everyday count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together. Have a wonderful Holiday week!

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

🙌 How Can You Train Your Body to Glorify God?

Sweet friend,

How awesome is it the God gave us these amazing bodies to use to glorify Him?! We are so proud of how you have glorified God in the studio and those of you on vacation with #transfittravel workouts! Way to live transformed!

“Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come” ~1 Timothy 4:7-8

Let’s continue to glorify God with our bodies! Join us for our Food Journal Challenge- a 5 day challenge of logging the foods you eat in My Fitness Pal! Download My Fitness Pal for free to start tracking your food intake today! We are going to start this challenge today for 5 days! We believe in you- let’s finish June stronger together!

How can you train your body to glorify God? Know and believe your WHY!

What’s is your WHY? What really what keeps you motivated to exercise and move your body? Be transformed daily by the renewing of your mind and you will know His will for you! We loved this article and wanted to share it with you as you consider WHY do you exercise and seek to live transformed?

“Exercise for More of God”

5 Reasons to Train Your Body:

1. Exercise in order to steward the earthly tent God has given you.

   God has given us our bodies to use to spread His word. We should take care of our bodies to honor God, for we are His hands and feet on this Earth. We can honor Him through eating healthy foods that nourish our bodies and by exercise!

2. Exercise in order to serve others.

   We can serve others better when our bodies are healthy. We are God’s hands here on earth to serve the needy. We are God’s feet here on earth to travel to those who are in need. We can honor Him through staying healthy so we are at our best when we serve others.

3. Exercise in order to keep your brain awake and alert.

   Exercise is so important to keep our brains healthy! A simple walk each day can make a huge difference in the long run for your body and brain. By keeping our brains health and alert, we are able to spread the Word of God better! God gave us our precious brains and we are to take care of them so we can use them to spread His word!

4. Exercise in order to share about about who God is.

   We can meet people through exercise who we can build relationships with. Spark spiritual conversations in these relationships to spread God’s word. Use exercise as a door to inviting someone to bible study or simply to coffee. God placed these relationships in your life for a reason and we are called to take advantage of that!

5. Exercise in order to delight yourself in God.

   Some days we may not have the motivation to exercise. However, if we shift our focus to thanking God for the amazing body He gave each of us, we can find motivation to take care of our bodies for Him. God is our motivation to exercise, #livetransformed for Him!

Thank you Stacey Reaoch for these amazing steps to help us glorify the Lord with our bodies! Check out the rest of her article “Exercise for More of God” HERE!

Food Journal Challenge

How are your nutrition habits? Join us for our food journal challenge to find out! For one week, track every food you eat. My Fitness Pal calculates how many calories you are consuming along with the protein, fat, and carbohydrate break down of your foods. My Fitnesss Pal also allows you to set goals for yourself which then determines the number of calories you should consume daily in order to reach that goal. Being aware of the nutritional content of the foods you are eating can help you make better nutrition decisions! Download My Fitness Pal below to start tracking your daily food intake!

Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today!

We are now reading through the book of Ephesians which reminds us WHY we worship! Take the plunge and start our challenge today! We look forward to supporting you through the eight week transformation!

June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress! Let’s finish June strong!

Strawberry and Avocado Spinach Salad

Ingredients:

• 3 cups baby spinach

• 1 tablespoon finely chopped red onion

• ½ cup sliced strawberries

• 2 tablespoons vinaigrette (Annie's Light Raspberry Vinaigrette goes well)

• ¼ of a medium avocado (diced)

• 2 tablespoons toasted walnut pieces

Preparation:

• Combine spinach, onion, and strawberries.

• Drizzle with vinaigrette and toss salad.

• Top with avocado and walnuts.

• Enjoy!

We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit! We would love to meet with you 1-1 to reset and renew your summer goals! Let’s make today count!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

🌟Amazing Client Spotlight!

Sweet friend,

We are so excited to support and encourage you this week! We are so proud of all your hard work in the studio! Today we are thrilled for you to meet an amazing woman who has truly been a light in the studio — our June client spotlight is Caroline Doherty! Her contagious smile and energy during sessions is motivating to women around her as she demonstrates living transformed!

“TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot. I have really learned to be grateful for my body.”

Client Spotlight: Caroline Doherty!

“I have been active my whole life as I have always been an athlete and played tennis at the collegiate level.  That being said, I have not really had a choice but to workout on a regular schedule.  When I got to college and was living on my own, I started learning about nutrition because although I was working out harder than ever while beginning my college athletics career, I did not look or feel the way I wanted to.  My sophomore year I made a lot of changes to my diet and was only eating foods to fuel my body.  It took a while to notice changes but after some time I was feeling more energized and confident and my performance on the tennis court was far better than it had ever been.  I have honestly found that working out and eating right is just as important for my mental health as it is for my physical health and I feel the best about myself when I am living a healthy lifestyle. It is hard not to struggle with body image as a female in general but even more so as a college student and an athlete. When I came home for Christmas break this past year, my stepmom invited me to come to a class with her at TransFit and I fell in love with it and went almost every day for the entire break and do the same thing every time I come home! I have also started implementing the same workout structure when I am not in Athens.  It allowed me to take my fitness to the next level and a lot of it is because of the change in mindset.”

Caroline being held up after her graduation from Rhodes College by 5 out of her 7 siblings!

“TransFit has helped me to change the way I look at exercise and focus on what my body CAN do rather than what it cannot and I have really learned to be grateful for my body.  I have always been competitive and I love to challenge myself and have found that the most rewarding workouts are the ones that I didn't want to go to but went and pushed through anyways.  Now that I have graduated from college and am starting a new job, I am excited to continue to work on my health and fitness for myself and not just for a sport.  My next goal is to run the St. Jude Half Marathon in December!” 

Action shot of Caroline playing collegiate tennis for Rhodes College!

Summer Transformation HIIT Workout

How is YOUR summer transformation going? Add this HIIT workout to your weekly routine for a great sweat! Check out the TransFit app for more workouts or click HERE for more great workout videos!

5 HIIT exercises to fire up your metabolism and transform your body!

Summer Transformation Challenge

Don’t forget about our summer transformation challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

lululemon

Our in-studio lululemon items can now be found on our website! Get a great workout in the studio while looking great in these cute lululemon clothes! Click HERE to see what amazing lululemon products we are selling!

June Squat Challenge

Keep your summer transformation going by incorporating squats into your daily routine! Download the squat challenge belowto help keep track of your progress! Let’s finish June strong!

Fire & Flavor Chicken Kabobs

Prep Time: 25 minutes

Cook Time: 12 minutes

Yields: 4 servings

Cucumber Salad:

• ¼ cup apple cider or rice wine vinegar

• 2 tablespoons olive oil

• 2 teaspoons sugar

• 1 teaspoon kosher salt

• 1 long, English cucumber

• 2 tablespoons fresh chives, finely chopped

Chicken:

• 2 pounds chicken breasts

• 2 teaspoons Fire & Flavor Chicken Rub

• 1 tablespoon olive oil

• 1 medium zucchini, cut into ½-inch rounds

• 1 red bell pepper, but into 2-inch pieces

• Lemon wedges and Avocado Cream (recipe below) for serving

Instructions:

1. In a large bowl, combine vinegar, olive oil, sugar, and salt; season with freshly ground black pepper and set aside. Slice cucumbers into 1/8-inch rounds and place in vinegar mixture along with chives; toss to combine. Cover and refrigerate while you prepare chicken.

2. Cut chicken into 2 - inch pieces and place in a large bowl; toss with Chicken Rub and olive oil. Thread chicken, zucchini, and peppers onto metal skewers, alternating chicken with vegetables.

3. Preheat grill or grill pan to medium-high heat. Grill chicken until lightly charred and cooked through, about 10-12 minutes total. Serve with Cucumber salad, avocado cream, and fresh lemon wedges.

4. Avocado Cream: Using a food processor or blender, puree 1 avocado, ¼ cup sour cream, ¼ cup lemon juice, and salt to taste until smooth.

Thanks Fire and Flavor for this awesome recipe! Click HERE for more great recipes!

We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!

🏃🏼‍♀️Protein On-the-Go!

Sweet friend,

We are so proud of all your hard work in the studio! You are starting summer off strong! Are you fueling your body with the best foods before and after your workouts? Your nutrition is vital in your transformation. Protein is so important to consume, especially after your workout! Protein helps rebuild muscle and can aid in weight loss. Check out some of the best protein-filled foods below along with great protein alternatives while on-the-go!

Don’t forget about our summer transformation challenge and June squat challenge! Your challenge is to do something DAILY! Make reading scripture, movement, and clean nutrition a healthy habit! Download the challenge and get started today! We are excited to see you in the studio this summer and look forward to supporting you through this eight week transformation!

High Protein Foods and Protein Bars

The amount of protein you consume plays a huge rule in your transformation process! Some great protein-rich foods to eat are eggs, legumes, lean organic meat, greek yogurt, and nuts. Protein from real food sources are the best kind to eat but we all know that busy schedules can keep us from being able to eat those foods. A great alternative for protein when you are on the go are protein bars. Check out RD Katie Shrurling’s top three favorite protein bars!

1. RX Bar

12 grams of protein

15 grams of sugar (from dates) and 0 grams of added sugars

5 grams of fiber

9 grams of fat, 0 grams of trans-fat

2. KIND Protein Bars

12 grams of protein from soy protein

8 grams of sugar (6 grams added)

5 grams of fiber

18 grams of fat, 0 grams of trans-fat

3. Zing Bars

10 grams of protein from peanut flour and soy protein

9 grams of sugar

7 grams of fiber

10 grams of fat, 0 grams of trans-fat

Summer Transformation Challenge

Don’t forget about our eight week challenge! We are so excited to help you transform this summer body, mind, and spirit! Download the challenge below and check out our TransFit app for the transformation challenge workouts!

Summer Transformation: Shoulder Workout

Let’s Light a Fire in June!

Join us for our Summer Transformation Plan and June squat challenge! Start summer off right by incorporating squats into your daily routine! Download the squat challenge below to help keep track of your progress!

We want to help you reach your summer goals! Our Team wants to encourage you as you transform and feel your best in body, mind, and spirit!

Thank you for all that you do by being such an inspiring woman in this community! We are truly stronger together.

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

We are so excited to be strategic partners with lululemon and offer amazing merchandise in Five Points at TransFit!