June Client Spotlight - Pauline Juul

A true life transformation is what my June client spotlight has had in the last 6 months! Pauline Juul came to TransFit this January, only 6 months ago, and has lost over 25 pounds and with her hard word and dedication has had a major reduction in her body fat ! Pauline is a veteran real estate agent for Prudential Blanton and her story shows us that age has no limits! Her complete life change has transformed her body and spirit.   Pauline’s mindset on food has done a 360 and her consistency and dedication to healthy living inspires so many around her! Pauline is an example that it is NEVER to late to make a real life transformation. Please read below in Pauline’s words how she has changed her life!

Pauline Juul

"Last year around Thanksgiving I was sitting on the sofa (a favorite activity of mine in those days) searching Netflix when I came across a movie entitled “Fat, Sick and Nearly Dead”. A truly inspirational true story of a man regaining his health with diet and exercise. I decided there and then that I was ready to change my life too. But first I had to get through the holiday season! However, as soon as my children went back to college in January, I tore my pantry and fridge apart... getting rid of all the bad food and replacing it with fruit and vegetables and healthy alternatives. I went out and bought a juicer and juiced exclusively for the first 10 days. After that I started eating real healthy natural food... an apple never tasted so good! My goal was to lose at least 30 pounds, get my cholesterol and fatty liver under control without the need for medication, and get some energy back in my life!  One day I was to talking to my friend and esthetician, Cindy Clarke at Nuance, about my goals and she asked if I was exercising, to which I sheepishly replied no. I loathed the idea of a gym with all those fit young things witnessing my efforts. Cindy put me on to Caroline and the rest, as they say, is history!  I have been coming to Transfit since mid January and am currently 5lbs from my goal weight, my cholesterol is in the normal range without meds, my liver has recovered, I feel strong and healthy, and I have lost 3 dress sizes and one shoe size!! I brushed off the cobwebs from my treadmill and walk/run 5 times a week followed by weights, planks and lunges. I have added 20 lengths in the pool a couple of times a week and the dog gets walked around Lake Herrick, much to her surprise and delight.  The way I eat has completely changed...instead of scarfing a McDonalds Happy Meal for lunch, I come home and make something delicious: A frozen banana smoothie, a green lentil and beetroot salad or a piece of brown toast with low fat Vegenaise and half an avocado sliced on top. I love all kinds of fresh fruits and vegetables juiced, but especially watermelon/mint and cucumber/mint. For dinner it’s often fish of some sort, broiled with a mango salsa and fresh veggies!"

One of Pauline’s favorite dinners is Healthy Chicken Lettuce Wraps! Check out the recipe below!

Healthy Chicken Lettuce Wraps

One Earthfare Rotisserie Chicken Two Boston Bibb Lettuce heads 4 carrots 1/2 cup toasted almond slivers 3 scallions sliced thinly 1/2 cup Cilantro chopped 1/4 cup mint chopped 1/3 cup crunchy peanut or almond butter few splashes of olive oil hot sauce to taste dash of honey 1/4 cup low sodium soy sauce sprinkling of red pepper flakes sprinkling of toasted sesame seeds

• Cut chicken into bite sized pieces, discarding the skin. Break off each lettuce leaf individually. Peel and shred the carrots.
• For the two sauces, first mix the peanut or almond butter with the olive oil, hot sauce and honey. Then make the other sauce simply by adding pepper flakes and sesame seed to the soy sauce.
• There’s no actual cooking in this recipe and people assemble their own wraps...all you do is set it all out in bowls and on plates.
• Everyone assembles their own! Take a leaf, put a little of what you want in the middle, finish with a little of each sauce, wrap and munch... it’s finger food!

Congratulations Pauline! Don't ever give up on reaching your goals and keep inspiring all those around you!

"Get Ready, Get Set, Get Healthy!"

End of the school year! Wow! I have said it before, but May really feels like the new December! Busy schedules and parties, parties, parties! I can’t tell you how happy I was when Lyla’s preschool teacher sent an email explaining that her end of the year party would be called “Fun in the Sun,” and the kids would be playing outdoor games and making smoothies! Most of you know what a smoothie fan I am, so teaching preschoolers the art of smoothies—well, I honestly squealed when I heard this plan! My job as a parent is to bring a bag of frozen fruit! Heck yes, I will bring three bags!

The great year-end inspired me to write this post about making other parties, play dates or cookouts more about outside fun and making children happy by teaching them how to make delicious healthy snacks!

Here are some fun pictures of Lyla’s party at Green Acres Preschool and some great outdoor games for your next year-end party or cookout! Put out a blender and let the kids make some delicious creations! Start the trend; make an impact one day at a time on making our society a healthier place for our families!

Let's get those kids outside by making a "game jar" and have kids pick out the jar for new & different games!

THE FOLLOWING GAMES ARE GREAT FOR BOTH INDOOR AND OUTDOOR PLAY--as well as parties, or cookouts!

Hoola Hoops

Jump Ropes

WHEEL BARROW RACE

CARTWHEEL RACE

OBSTACLE COURSE

THREE LEGGED RACE

SACK RACE

LEAP FROG

EGG RACES! (They're not only for Easter!)

EGG TOSS 

FUN WITH BEAN BAGS!!!

BEAN BAG TOSS

BALLOON GAMES

After those sweet  kids have worn themselves out with the games bring them in to create their own smoothies!

Healthy Smoothie Recipe

Superkid Summer Smoothie!

• 1 cup nonfat milk
• 1 cup vanilla yogurt
• 1 frozen banana, peeled and chopped
• 1  tablespoons ground flax seed
• 1 teaspoon honey
• 1 cup frozen strawberries
• 1/2 cup crushed ice

Allow kids to put ingredients in the blender and blend until creamy! grab your favorite straw and enjoy!

Lastly, a delicious summer treat!

Healthy Low Fat Frozen Yogurt

Ingredients

• 2 bananas, mashed
• 1 cup plain, Greek Yogurt
• 3 tablespoons cocoa powder, unsweetened
• 1 teaspoon pure vanilla extract
• 1 Tbsp Honey

Directions

1. Combine all ingredients in your food processor or blender and process until smooth. If you have an ice cream machine, follow your manual instructions.
2. If you don’t have an ice cream machine, pour processed mixture into a bowl and allow to slightly freeze in the freezer for about 45-60 minutes.
3. Use an ice cream scoop and dish out some delicious, healthy, soft serve frozen yogurt or pour into Popsicle molds and freeze for about 2-3 hours until set.

Blessings, Caroline

Challenge yourself : Encouraging Words

--I am so overwhelmed by all of the positive responses that have come from the May Client Spotlight, Ashley Smith.  It makes me so much more aware of how important encouraging words and positive attitudes are, and how they can make such a difference in the lives of others. Ashley has inspired so many people to eat healthier and honor the bodies that they have been given.

Encouragement goes such a long way. My challenge for you this week: find a friend and encourage them to exercise with you! Take a walk, go to the gym, or try a new exercise class or video, and while doing this, talk with them about a new healthy recipe you have tried recently! Getting out of your comfort zone will help you to inspire others to live a healthy lifestyle. We can’t go on this journey alone we need partners and help along the way. If you chose to accept this challenge, not only will you encourage and inspire others to live a healthy lifestyle, but you will also reap the benefits yourself! When we make the choice to offer encouragement and thoughtfulness towards others, it often results in us wanting to do it over and over again! Make it your goal to celebrate others this week! Be cheerful and bless others with your words!

 “Therefore encourage one another and build each other up

as you are already doing.”

1 Thessalonians 5:11

When exercising with a friend this week encourage them by suggesting

a new healthy recipe:

A great Turkey Burger is always perfect for a nice spring evening! Serve them on a whole wheat bun with some baked sweet potato fries!

World's Best 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 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

Or mention to a friend one our our family favorites: Mexican Night!

Try these new Quesadillas!

Yummy Goat Cheese, Caramelized Onion and Spinach Quesadillas!

INGREDIENTS

• 1 tablespoon  olive oil
•  1 cup thinly sliced onion
• 1/4 teaspoon  salt
• 9 ounces  baby spinach
• Whole-wheat flour tortillas
• 4 ounces  semisoft goat cheese
• 2 medium tomatoes, thinly sliced

DIRECTIONS

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and salt; cook, stirring occasionally, until onion is dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with spinach, tomato and onion; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.

Enjoy these and don't forget the challenge: encourage a friend today!

Blessings, Caroline

May Client Spotlight- Ashley Smith

May- I just love spring time! I feel like this month is even better than January for new goals! Everyone is giving their best effort right before summer hits! The May client spotlight, Ashley Smith, has been giving her best effort since January and she has really had amazing results.  Ashley came to talk me about setting up a Nutrition Plan so she could reach her personal health goals. We started with a Meal Plan based on her body type,  preferences and specific goals and we continued to meet weekly for eight weeks, checking in to see if we met her goals! Ashley followed the Meal Plan laid out for her, continued exercising and was consistent with our check-in weekly meetings. Ashley is a beautiful woman on the inside and out side and I am just so proud of the changes she has made! Most afternoons, Ashley has a cup of green tea and a small high protein snack which helps her to make wise portion choices at dinner time.  Please read below about Ashley has completely changed her whole relationship with food and has transformed her and her family’s lifestyle.

Ashley Smith

 “ I first contacted Caroline in January of this year after making a New Year's resolution to change my relationship with food. I wasn't sure what I was getting in to. I was pretty nervous, but I knew I wanted to make a change. I love to exercise and have worked out 5-6 days a week for years. I push myself with fitness and I love a challenge. I have run 3 half marathons, love cycling, boxing, strength training, and Pilates. Although I felt strong physically, I knew I was carrying around about 10 extra pounds due to my food choices. I was eating a lot of processed foods, I didn't cook often, I drank diet coke, and I tended to graze on snacks all afternoon long. I woke up every Monday saying I was going to "diet" and by that afternoon I would be racked with guilt because I couldn't follow through with my goal. I knew I needed to be accountable to someone besides myself. Over the last 4 months Caroline has helped me completely change my life. Besides losing 10 pounds and two clothing sizes, I have gained so much knowledge about nutrition and what foods actually fuel my body. I have learned about portion control, the importance of LOTS of water daily, and choosing fresh foods over processed ones. Honestly, the mental freedom I feel from changing my thought process when it comes to food is really priceless!”

Ashley’s favorite lunch:

Mediterranean Couscous:

1 package of whole wheat couscous

4 cups of baby spinach

1/2 cup Sun dried tomatoes

1/2 Red Onion (diced)

1/2 Cup Pine Nuts

1 Rotisserie Chicken(chopped) or 3 grilled chicken breasts (chopped)

1/2 Cup Feta Cheese

Cook 1 package of whole wheat couscous according to directions (I use low sodium chicken broth for flavor instead of water)

While couscous is cooking, sauté spinach, sun dried tomatoes, and red onion in a pan. Remove from pan. Next, toast pine nuts (only takes a minute). Add everything to couscous. Cut up grilled chicken or use rotisserie chicken to make it quick. Crumble in feta cheese. Salt and pepper to taste. Serve warm, cold, or at room temperature. Makes several servings for the week!

Ashley is a  true testament to hard work, consistency and staying faithful to reaching her goals.

If you would like more information about the TransFit Nutrition Counseling please visit my website:

www.transfitathens.com

Blessings, Caroline

5 Tips to Spring Clean Your Healthy Lifestlye!

Oh WOW! The past weekend here in Athens, Georgia was magnificent! Sunny, yet cool and with such refreshing air! Made me start thinking about all the people who have been inquiring the past few months about wanting to make a change in their life--a new refreshing change toward a healthy lifestyle! Like all of you who were spring cleaning your closets this past week; now is the time to spring clean your lifestyle!!  Just making a few small changes can help you feel more organized, refreshed, and focused on your health. I though that I would pass on

5 tips that help our family live a healthy lifestyle on a weekly basis!

Now we all know you can’t rehaul everything your family is doing in one week but you can make small steps weekly toward some new healthy goals.

Step 1: Start on Sundays

Sit down with your newspaper, see what is in season and fresh and plan your weekly menu. Get the kids involved ask each family member what they would like to eat (within reason) and plan accordingly. We use a dry erase board and write out breakfast, lunch, afternoon snack, and dinner. The children love helping decide what is for dinner and it helps them to learn about food groups and what you need to make a balanced meal.

Step 2: Pre-cook Protien for the week on the day purchased

Buy chicken, pork, and other meets and try cooking them all the day purchased. Bake or Grill 4-8 chicken breasts with little seasonings then throughout the week you can chop and put in a salad, a tortilla, or make chicken salad. The easy step of pre-cooking protein will help you to eat more at home for meals and not feel so rushed in the evenings.

Try this easy chicken recipe for an easy weeknight meal!

Delicious Maple Dijon Chicken

Serves 4

4 boneless, skinless chicken breasts

1/2 cup Dijon mustard

1/4 cup maple syrup

1 tablespoon red wine vinegar

Salt & pepper

Rosemary

Preheat oven to 375 degrees. In a small bowl, mix together mustard, syrup, and vinegar.

Place chicken breasts into 9×13 greased baking dish. Season with salt & lots of pepper. Pour mustard mixture over chicken.Bake for about 30-40 minutes, or until meat thermometer reads 165 degrees.Season with chopped rosemary. And prepare for people to ask you to make it again!

Step 3: Wash & Cut veggies and fruit for half of the week and store in grab-n-go containers or plastic bags for easy access.  Make a veggie tray for the week and tray to keep in the fridge and bring out for the family as afternoon snack or appetizer before dinner.

Step 4: Make snack baskets for your children and for you!

The premise of the snack basket is that everyone is not rummaging through the pantry multiple times a day.  Pre-make snacks a the beginning of the week in portion controlled bags and the snacks will be ready for active families! Snack baskets for adults are also ideal as a post-workout snack or afternoon pick-me-up!

Step 5: Make an appointment for exercise

Your doctor, hair, and other appointments are important and your health should be top on your list. Make an appointment with yourself, a friend, or a trainer to exercise 5 times a week. YOU are worth it! Put it on the calendar and stick with that time consistently!

Galatians 6:9 tells us "So we must not get tired  of doing good, for we will reap at the proper time if we don't give up"!

Continue to make small, positive  changes to your health plan and you will see results! Blessings,

Caroline

Client Spotlight: Angela Miller

What a perfect way to welcome spring time with an excursion to Colorado for Spring Break! The entire Ward family(complete with grandparents) enjoyed lots fresh air on an exercise vacation to the slopes last week. The week away was truly refreshing to be able to break from technology and the craziness of life to be with speical loved ones without all the distractions!

 What better way to refocus and get back in touch with life in Athens than to be inspired by my wonderful client, Angela Miller! Her consistent hard work & dedication to healthy living this past year is truly inspiring to me and to so many who know her. Injury is one of the hardest obstacles to overcome when it comes to exercise and healthy living. It takes a toll not only on your body, but also on your spirit because some never feel exactly the same before the injury. But Angela blew past all those limitations and has now found herself as in shape and healthy as she has ever been!  I love how she constantly wants to push herself harder and how she has continued to adjust her eating habits and add in exercise to all areas of her life! Angela is CONSISTENT and has even added in a TransFormer class mid-week to help in meeting her goals! She has lowered her body fat and BMI with a higher intensity mix of cardiovascular and strength training workouts! With so many accomplishments in the short time I have known her, I can only hope that she feels as amazing as she looks. Take a peak at Angela’s goals and history! Here she shares little insights into her TransFit experience along with ways in which she keeps her lifestyle healthy! Congratulations Angela so proud of you!

‪ I started working out at TransFit over a year ago. I injured my neck and shoulder and had to stop working out for a while. I ended up seeing a PT for a while and he finally gave me the go ahead to start working out again.  I thought working out with a personal trainer one on one for a while would be ideal because I didn't want to injure myself again.

‬

+ Transforming my body is what I love about exercising and how I feel afterwards.   I came to Caroline not able to do a plank because of my injury.  Months later I'm back to doing planks!   My challenge would be working to strengthen my neck and shoulder.

+ I love to stay consistent with working out 5 times a week. No workout is ever the same, so the diversity in my workouts keeps my body in shape and always alert!

+ In every workout and in every TransFit session, my goal continues to be to conquer more than 5 push ups.

+ Living a healthy life style makes me feel energetic, happier and stronger.  I now have more than enough energy to play a game basketball with my 10 yr old.

+ My favorites

•   food = anything Thai!
•   drink = green tea
•  dessert = coconut cake

Easy Weeknight Favorite Perfect Quorn (or Chicken) Dinner

•  32 oz ( organic) Vegetable broth, Chicken broth, or No Chicken broth
•  Quorn ( meatless & soy free cutlets) or organic chicken breast
•   salt & pepper
•  1 clove garlic (fresh)
•  1/2 onion (diced)

--Bring the broth to a boil place Quorn or chicken in boiling broth. Place a lid on top of pot turn down heat and let broil until done. You can severe on a bed of lettuce with cucumbers, peppers, artichoke hearts or eat with your favorite beans or veggie!

Seeing Angela's favorite recipe that included artichoke hearts made me think of so many of the yummy vegetables that are now in season! One of my favorites= asparagus! Try this simple Roasted Asparagus Salad for a great side to dinner!

• 2 pounds asparagus, (about 2 bunches), trimmed
• 1 pint tiny cherry or pear tomatoes, red or mixed colors
• 1 tablespoon extra-virgin olive oil
• 3/4 teaspoon salt, divided
• Freshly ground pepper, to taste
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh orange juice
• 1 tablespoon honey
• 1/2 teaspoon Dijon mustard
• 2 bunches watercress, tough stems removed (about 4 cups lightly packed)
• 2 tablespoons finely chopped fresh dill

1. Preheat oven to 450°F.
2. Place asparagus in a large bowl. Add tomatoes and oil and toss to coat. Spread in a heavy roasting pan or rimmed baking sheet, spooning the tomatoes between and on top of the asparagus. Sprinkle with 1/2 teaspoon salt and add a generous grinding of pepper. Roast until the asparagus is crisp-tender and the tomatoes are warmed and slightly crinkled, about 15 minutes. Set aside until ready to serve.
3. Whisk lemon juice, orange juice, honey, mustard and remaining 1/4 teaspoon salt in a medium bowl until blended. Reserve half of the dressing in a small bowl.
4. Add watercress to the medium bowl; toss to coat. Spread the watercress on a platter. Arrange the roasted asparagus on the watercress and top with tomatoes. Drizzle the reserved dressing over the asparagus and tomatoes; sprinkle with dill. Serve warm or at room temperature.

I hope you all enjoy the wonderful weather that is popping up all over the country thanks to April! I know I will try to be outside with my kids as much as possible!

Blessings, Caroline

Whole body health: Client Spotlight Lisa Douglas!

Happy March! I don’t know about you all, but I am definitely welcoming our first spring month with open arms! This month I wanted to share with you the importance of family as well as how healthy families thrive! As much as I love training all of my lovely clients, my primary role is to be a mother to my wonderful children, a support to my husband, and an overall family woman. Family sits at the core of who I am, and because of this, I like to incorporate health and fitness into my family dynamic. This month, I want to share some of my insights and inspirations to help create a healthy home!  Last week I shared some family dinner tips and I thought I would highlight a wonderful and inspirational mother and friend. Lisa Douglas has lived all over the country with her family and she knows the meaning of true family whole health.

Client Spotlight:  Lisa Douglas

Lisa is proof that fitness has no age limits. She has taught me that no matter what your age, your background, or your fitness level, you can reach your goals! Lisa is constantly moving! Her workout before she came to TransFit consisted of hoeing, bee keeping, & working her beautiful farm land in Bishop Georgia. She loves a challenge and works hard everyday to improve everything she does! When Lisa started personal training, her primary motivation was to get fit for her son’s wedding. She reached her goal before the event and has continued to push harder and now loves a new challenge! One of her main focuses is core strength. We focus a lot of our efforts on improving balance and strengthening the core muscles. When I think of Lisa, I think her always saying “you said do 15; I need to do 20”! I just love that extra push she gives herself. Life is busy in Lisa’s world but she holds it all together with a word I call CONSISTENCY! This word should be a key word for all people trying to transform into a healthy lifestyle.

Client of the Month: Lisa Douglas

Age: 50

What sparked your interest in joining a personal training program?

My motivation for beginning an exercise program was my son's wedding last August.

How did you choose TransFit?

Looking online for a personal trainer, I came upon Caroline's website and felt that she would be perfect for me. 

What were your first couple sessions at TransFit like?

The early days were difficult because I had very little core strength and lacked the art of balance despite the fact that I had played doubles tennis the past few years and had been walking and doing farm chores on a daily basis!

Have you seen change or progress in your time with Caroline?

Day by day I have gained strength and balance over the past 9 months, lost weight and changed patterns of eating. For example, I now eat 5 smaller meals a day as well as am drinking more water and trying to establish better sleeping habits too.  I still have some goals to reach and maintain so I will continue with twice weekly TransFit workouts.

What is a favorite food or drink that you would never give up?

 Herbal Teas have long been a favorite of mine and my three favorite herbs for tea are our homegrown Lavender, Mint, and Lemon Balm.  Sweetened with honey from our beehives.

Final words?

 I cannot quit; I would miss Caroline and my workout partners!

Not only are clients getting a great workout, but they are surrounded by people who cheer them on, suffer through tough workouts with them, and are there for support inside and out of the studio! TransFit is truly a fitness family-- a community like no other! Congratulations Lisa! Keep setting and reaching new life goals!

Lavender Tea Recipe

• 3 Tablespoons fresh lavender flowers or 1 1/2 Tablespoons dried Lavender flower
• 2 cups boiling water
• honey and lemon if desired

Put the flowers in a teapot or container along with the boiling water allowing them to steep a good 4 to 5 minutes.

Pour into cups straining if necessary to remove the flower buds. Serve Lavender flower tea with honey and sliced lemon.

Lisa also loves to cook Lentils. This recipe is a whole meal in one dish! Try something out of the norm this week!

Lentils with Wine-Glazed Winter Vegetables

• 3 cups water
• 1 1/2 cups dried lentils
• 1 teaspoon salt, divided
• 1 bay leaf
• 1 1/2 teaspoons olive oil
• 2 cups chopped onion
• 1  cup chopped celery
• 1 cup diced parsnip or other root vegetable or potato
• 1 cup diced carrot
• 1 tablespoon minced fresh or 1 teaspoon dried tarragon, divided
• 1 tablespoon tomato paste
• 1 garlic clove, minced
• 2/3 cup dry red wine
• 2 teaspoons Dijon mustard
• 1 tablespoon butter
• 1/4 teaspoon black pepper

Preparation

1. Combine water, lentils, 1/2 teaspoon salt, and bay leaf in a medium saucepan; bring to a boil. Reduce heat, and simmer 25 minutes. Remove lentils from heat, and set aside.
2. Heat olive oil in a medium cast-iron or nonstick skillet over medium-high heat. Add the onion, celery, parsnip or potato, carrot, and 1 1/2 teaspoons tarragon, and sauté 10 minutes or until browned. Stir in 1/2 teaspoon salt, tomato paste, and garlic; cook mixture 1 minute. Stir in wine, scraping pan to loosen browned bits. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in mustard. Add lentil mixture, and cook 2 minutes. Remove from heat; discard bay leaf, and stir in butter, 1 1/2 teaspoons tarragon, and pepper.

Enjoy! Blessings dear friends!

Client Spotlight- Shelley Kudela

February has become renown as the "month of love." Despite all the hoopla that February brings, it is such a wonderful reminder of the important part that love plays in our lives. I want to dedicate this February to showing you ways to not just show love to others, but also to remember to love your own body. ... Please read below about the February Client Spotlight and how this inspiring woman has treated her body in a loving way and has seen major results! Client Spotlight- Shelley Kudela

Shelley and I have been friends for over 8 years. She should be awarded “mother of the year” ten times over for all the amazing things she does for her family.  She has become one of hardest working ladies I know, inside and outside of the gym! Change doesn’t happen over night but Shelley’s story can show you that you can DO ANYTHING you put your heart into! She has been exercising for many years but Shelley has committed to changing her WHOLE lifestyle over the past 6 months and has transformed into a new woman! Over those months, she has lost weight, has a brand new wardrobe of smaller clothes and has a new outlook on life.

“I began working out at TransFit shortly after my son Shane was born. I still remember thinking "I can do this... How hard can it be???” I stopped at Chick-fil-A on my way to one of my first personal training sessions and had a brownie and a big diet coke in tow. It didn't take me long to realize that the workout at TransFit was the real deal, and I don't think I've eaten a brownie from Chick-fil-A since!!! Personal training on a weekly basis keeps me accountable. I will admit that I don't always make the best or most healthy food choices, but working out and feeling healthy really helps me to stay focused. I now really try to work out 4-5 times a week-at least twice with Caroline and cardio on my other days. My most recent accomplishment is giving up Diet Coke!!! Woohoo!  I was drinking at least 5 per day! Cutting out the soft drinks was a VERY tough process but so far so good! Being healthy makes me feel better and I am also trying to set a good example for my family. My favorite foods are Carbs--any kind. I realize they aren’t the best for me but they sure are tasty; I just know now how to do everything in moderation!

Congratulations to Shelley for changing her lifestyle! Here is one of Shelley’s favorite new recipes:

Roasted Brussels sprouts

Ingredients

• 1 1/2 pounds Brussels sprouts
• 3 tablespoons good olive oil
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground  black pepper

Directions: Preheat oven to 400 degrees F.Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Chop off ends & cut in half . Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 25-35 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Serve immediately.

Per Serving: Calories: 109; Total Fat: 7 grams; Saturated Fat: 1 gram; Protein: 4 grams; Total carbohydrates: 10 grams; Sugar: 2 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 269 milligrams

Yoga-Flow Reset

Can you believe that

1. Get physical! Numerous studies have shown that exercise boosts mood – so much so that some doctors are advised to prescribe exercise for mild depression instead of medicines. Try a new exercise program this week!

2. Buddy workouts! Exercise friends! They not only engage our natural competitive spirits but also give us someone to rely on to drag us to the gym or to keep us accountable for our new year’s goal. Also, it is never EVER easy to accomplish a goal all by yourself, so bringing even just one other person into the mix is a huge motivator. check out the transformer class!

3. Dance! Take a Zumba class or go ballroom dancing or just turn on Taylor Swift and break it down in the privacy of your bedroom. Dancing cures the blues in many ways!

4. Yoga or Pilates! I myself was a little wary the first time I entered a yoga class. I had a hard time getting past the mentality that yoga is not a workout and laying on the ground in Indian style will in no way help me sculpt rock-hard abs. However, aside from the different types, there is an amazing sense of relaxation that is experienced during the stretching portion, a portion of the class dedicated to silence, reflection, and time to rest your mind and body. Both Yoga and Pilates are surprisingly rejuvenating, so give them a try!

5. Get outside! The weather this past week in Athens has been absolutely miserable with all the rain and clouds. But this week is supposed to be beautiful! If you have the chance and the ability to spend time outside in the fresh air, nothing beats the wind in your face!  Go hiking; take your run off the treadmill and onto the trails and sidewalks. Stop ignoring your sweet puppy whining at the door and take her or him on a walk! Play tag or hide-and-seek with your kids outside. There are endless ways to get fresh air. Pick one of them, and I guarantee you'll see your spirits get a little brighter.

Try these Delicious Kale Chips for a green boost to the January blues!

photo by www.whiteonricecouple.com

KALE CHIPS 1 bunch of Kale

1 tablespoon olive oil

1 teaspoon kosher salt

Directions

1. Preheat an oven to 375 degrees F. Line a non insulated cookie sheet with parchment paper or foil.

2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. (You can massage kale with the olive to coat more evenly).

3. Bake until the edges brown but are not burnt, check after 10 minutes (shake pan if needed) may need to cook more 5 minutes. ENJOY!

New Year-- New You!

I know you set resolutions every year but you REALLY want this year to be different. You want a goal that can keep you going through out the year. You don’t need a special diet or the latest exercise craze to push you all the way through the year. You need a real LIFE change! A healthy life change!!! Clean out ALL the junk out of the pantry, clean out your closet with the clothes that are 2 sizes too big (or small), restock your pantry and refrigerator with whole grains, nuts, fruits, and veggies! Make a vow this year to honor your body!

Eat clean, exercise regularly, and give yourself the much needed time to daily reflect on the important things in life.

I am not doing New Year’s resolutions this year. I plan to set 3 simple life goals that I want to maintain throughout the entire year! I just purchased my 2013 journal to write down my new life goals and plans for the New Year and to journal in daily.

A few examples for you to consider:

1. Journal everyday.
2. Drink more water before each meal
3. Do interval training 1- 2 times per week
4. Eat dessert only twice a week
5. Have 3 pieces of fruit each day
6. Exercise a minimum of 30 minutes 5 days a week
7. Eat out only twice per week
8. Give someone compliment each day
9. Spend 15 minutes focused time with each family member each day
10. Try a yoga class
11. Do strength training 2/3  times a week

I can’t wait to help you reach your new life goals for 2013.   Make a commitment to yourself to stay consistent for a set amount of time this year.   Consistency is the key to reaching & maintaining your goals. Email me any questions, concerns, or changes.

Holiday Extravaganza weigh in's will begin January 4^th and continue until January 10^th! Going to be exciting to see who has maintained their weight over the holidays! ~

Looking forward to hearing from you and seeing you soon!

Blessings, Caroline

¹⁹ Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; ²⁰ you were bought at a price. Therefore honor God with your bodies. 1 Corinthian 6:19-20

Velena Vego- December Client Spotlight & TransFit new website!!!

TRANSFIT has a new website! Please go to www.transfitathens.com and take a peek at our new site! Give the gift of good health for the holidays by giving a TRANSFIT gift certificate to a friend or family member! Please read below about an amazing friend and client and her life transformation!

Velena Vego is the type of woman who you really want to get to know! Velena is the booking manager at the 40 Watt in Athens and Buckhead Theatre in Atlanta. Velena also started a record label, ticket company, and manages bands. Velena obviously works hard and is so talented in everything that she does, so starting a new exercise routine was just one more task for her to accomplish! Velena has completely transformed her lifestyle and through her transformation has inspired her husband to start a consistent exercise routine as well! Velena has made major changes to her diet and to her exercise routine such as not eating late at night and doing a mix of cardiovascular and strength training consistently.

"Eight months ago, I turned 50 and decided to do something for myself. For the past two years I had spent all my time on work-work-work! I was out of shape, my energy level was low, and I had gained 15 pounds. I blamed it on hormones/age, booking two venues, and managing two bands.

My friend, Cindy Clark, owner of Nuance was looking better and better every time I saw her. Finally, I asked what she was doing and she told me all about her weekly exercise routine and her personal trainer Caroline Ward. I immediately signed up!

Caroline has taught me so much about nutrition and how important weight training is to create strong muscles and to lose body fat. She always says "you gotta keep moving" so my new passion is Zumba. Not only am I burning calories but it's alot of fun! My new go to food is Greek yogurt. I eat it for breakfast and for a snack if I'm craving something sweet. YUM!

I've already lost 10lbs and my cholesterol is down so my doctor is happy. He even said, "You go girl!" I've learned it's never too late to get back into shape. Not only do I feel younger, but I feel like myself again."

Even when traveling to cities all over the US, Velena still finds time to exercise and eat her Greek yogurt! We have reached many of her goals and we are excited about the next phase in her healthy lifestyle! Congratulations Velena, YOU ARE AMAZING!

Finishing this race of life is better than starting. Patience is better than pride. Ecclesiastes 7:8

November Client Spotlight: Gena Knox

Gena Knox is one of my favorite ladies, and I hope each of you have the chance of meeting her one day! If I had to characterize her in a few words they would be hard working, determined, and kind. Her unwavering determination and motivation toward exercise and living a healthy life is inspirational to everyone who comes into contact with her. Gena works so hard on her family, her work, and her health. This amazing woman was exercising the very day that she gave birth to precious Genevieve (pictured) and truly is a testament that there are no excuses when it comes to a healthy life style! Her two cookbooks (Southern My Way and Gourmet Made Simple) are main stays on my countertop; the recipes are fresh, simple, and healthy!

Read about Gena’s fitness journey and find out how she successfully keeps fit below...

My husband, Davis, and I own a cooking products company called Fire & Flavor. We produce products such as cedar planks, spice rubs, brines, and I am also a cookbook author. I love cooking fresh and seasonal, and I take a healthier approach to foods. Cooking is my way of relaxing after work, but I keep my energy level up through exercise. I started exercising in college doing a little aerobics, walking/running, and weights. I have learned more about nutrition and exercise over the years and always try to eat smart. I work hard to feed my family healthy meals and try my best to stay away from processed foods. With the fast-paced lifestyles we all live, it is not always possible, but I do try my best!

My current workout is exercising with Caroline twice a week and running four days a week. I have much more energy when I exercise, and running with friends early in the morning clears my head. It is a great way to catch up with friends and the perfect start to my day. I always take one day off a week to give my body a rest. Caroline makes working out fun, and she is very inspirational! I have set several goals since I have been working out with her - one of which is only eating out twice a week. This goal alone has made a huge impact on the foods I eat and the way I feel.

I love Gena’s goal to only try to eat out twice a week! Small changes like that one and staying consistent with an exercise program can really lead to big results over time. Set a November goal for yourself, and let’s make it happen!

Try Gena’s Balsamic Roasted Chicken dish this week - one of my family’s favorites!

BALSAMIC ROASTED CHICKEN

This robust one-dish meal pairs balsamic-kissed chicken with a colorful tumble of root vegetables – just right for autumn evenings with a little snap in the air. I like to make it in a cast-iron skillet, which distributes heat evenly and keeps the vegetables tender beneath a crispy skin.

• PREP TIME: 15 minutes
• COOK TIME: 35 minutes
• YIELDS: 4 servings

Ingredients

• Chicken
• 1 whole chicken, 3 ½ to 4 pounds
• ½ teaspoon kosher salt
• 4 carrots, sliced ¾ inch thick (about 2 cups)
• 1 pound small Yukon Gold potatoes, halved
• 1 large onion, quarterd
• Balsamic Sauce
• 3 tablespoons balsamic vinegar
• 3 tablespoons chicken stock
• 2 tablespoons olive oil
• 1 tablespoon honey
• 1 tablespoon fresh oregano, chopped
• 2 teaspoons fresh rosemary, chopped

Instructions

FIRST Preheat oven to 500°F. Rinse chicken with water, pat dry, and rub with ½ teaspoon kosher salt. Butterfly chicken by removing the backbone with kitchen scissors and set aside.

NEXT Place carrots, potatoes, and onion inside a 12-inch cast-iron skillet or glass baking dish (coat with cooking spray if using glass). Lay chicken on top of vegetables, breast side up, tucking wing tips. Combine sauce ingredients and pour over top of chicken.

LAST Place skillet on middle rack of oven and roast for 15 minutes. Reduce temperature for 400°F and continue cooking for an additional 15 to 20 minutes or until a meat thermometer registers 165°F in the thickest part of breast. Let meat rest for 15 minutes before cutting.

Healthy Learning

This past week, my intern was assigned a research paper in which she had to observe customers in a local McDonald’s and their reactions to the newly posted calorie count on their menus. After telling me that she saw absolutely zero change in their reactions to the astronomical calories posted beneath each combo meal the customers ordered, I began to wonder why people seemed to have no problem consuming such unhealthy food. I don’t think the problem necessarily lies with McDonald’s but with its customers and their eating habits. Why do people choose to pay for this unhealthy food to eat? Many researchers studying this topic believe it is due to the lack of knowledge and education about proper nutrition as well as our culture. People do care about what they’re eating, but they may not understand what eating healthy really means.

An old Chinese proverb says, “A journey of a thousand miles begins with a single step.” While it is nearly impossible for one person to change our entire society and our knowledge and habits regarding proper nutrition, we can definitely change our own and our family’s. We all probably get on the Internet at least once a day. During this time, why not read an article or two about eating healthy or looking up a healthy recipe? (I know I’m preaching to the choir right now, because you’re obviously already doing that!)

The most important thing is to know what you are putting into your body. One of my favorite Bible verses is “Before I formed you in the womb, I knew you,” Jeremiah 1:5. I believe that God took a lot of time planning and working on each and every one of us, right down to the shape of our belly button. I don’t know exactly how long God spent on each of us, but I’m guessing it was more than the time we have each taken to work on a craft or home improvement project. And I do know that He gets very upset when we do not treasure His masterpieces, in this case, our bodies. Eating healthy is about taking care of one of the most beautiful and powerful things that the Lord has given you. Art curators spend years educating themselves about how to properly take care of and display famous pieces of art, and, like them, we must take the time to educate ourselves about taking care of our own masterpieces that God Himself created.

Abbey Boehmer: "Track Your Miles" Winner

I wanted to say CONGRATUALTIONS to Abbey Boehmer for winning the September "Track Your Miles" Contest!

This hard working lady tracked 156 exercise miles for the month of September! I met Abbey four months ago, and she is one of the most inspiring ladies I have come across. Abbey loves life, gives each task she does 110%, never gives up, and she does all this with a smile while overcoming the challenges of having a prosthetic leg. Tracking those 156 miles could not have been easy for her but she was determined to exercise! She never seems defeated and enjoys taking on new challenges!

Congrats to Abbey! She is a true testament of how you should never give up or let anything get in the way of your healthy lifestyle!

September Client Spotlight: Meg Parker

I am so excited to brag on Meg Parker this month for the September Client Spotlight!!! Meg is a highly respected financial advisor, mother of 2 precious kiddos, and a wife! Meg started exercising at TransFit 6 months ago and has completely changed her body type. She is a muscular, sleek woman and is one of the strongest women I have worked with this year! Meg has lost 10 pounds over the course of 6 months, decreased her body fat, and continues to push herself in all that she does. She is such an inspiration to so many women!

Her Field:

I am a senior financial advisor/vice president at Merrill Lynch. In a nutshell, I help my clients (individuals and families) pursue their long-term financial goals! I do this through finding the appropriate mix of stocks, bonds, mutual funds, and ETFs to fit their personal objectives and risk tolerance. I monitor progress towards goals and keep the investment strategy consistent with any changes that take place in their lives and/or business. Her Fitness:

As far as exercising goes, I have always been a pretty active person. I rode horses my entire childhood, played sports in school, took an exercise hiatus in college, and then lived out west for a year and a half where we biked, hiked, jogged, and walked. For the past 9 years (prior to TransFit), I would go through phases of exercising, but it would be all weight training and no cardio OR all cardio and no weight training; then I’d take some time off, etc. So basically, I had no real pattern to my workout schedule. After 2 kids, this no-patterned workout did not work, because I was not seeing any results and I felt bloated, etc. After working out at TransFit for a few months, I finally feel like I have a great balance of weight training and cardio.

Her Food:

I thought that if I worked out, I could eat or drink whatever I wanted: a cookie here, some chips there.  Over the past 6 months I have become more aware of eating the right (and REAL) foods and drinking more water, green tea, etc.

Her Fortitude:

My clothes are fitting MUCH better, and I truly feel the best I have ever felt. I believe this is all due to a perfect balance in exercise and cutting out LOTS of preservatives and sodium, and eating MORE fruits and veggies, drinking more water, etc. I have also FINALLY lost the bloated feeling that I have had since having kids. Caroline has taught me to take much better care of my body bywatching what I put in it, stretching more (which I NEVER used to do), and following the right exercise regime.

Hello world!

Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.

-1 Corinthians 6:19-20