14 days to recharge your body, mind, and spirit!

It’s hard to believe that it is almost September! Most of us by now are finally getting back into the routine of school, work, fall activities or whatever else occupies our days during this fall season.

With September right around the corner and things falling back into a steady routine, NOW is the time to refocus your health priorities. September is the perfect month to make and achieve a new goal. Let’s take these last few days of August to really prepare our minds and hearts and get ready to reach new goals in September. Research has shown that it takes at least 30 days to set a new habit, so let’s be thinking about new healthy habits that we can implement into our lives in the coming month. I would love for you to take the next few days to be thinking and praying about a specific goal that you would like to reach.  Write it down, make it specific, and make it realistic!

At Transfit we are setting our clients up with 3 goals: Drink 8-10 glasses of water daily, stretch and breathe deeply at least 5 minutes daily, and then one personal goal specially for you. My hope is that each of you would strive for these goals this month. YES you can! You are more than capable–I believe in you!!


30 days may seem daunting but let me encourage you. Defining your goal and taking it one day at a time is the secret to success. I would love to help motivate you and see you reach new goals and develop new, life-long habits THIS MONTH! One of the easy ways to do this is through a new plan I am releasing called “14 day Recharge”. This plan jump starts your month with 14 days of clean eating nutrition plans, 14 daily workouts and inspiration to build a solid foundation for you body, mind and spirit as we go into this new month. This plan is perfect to set you on the right track for success with your goals.

Here at Transfit we have also been preparing for something big for the month of September – the release of our new website!!


My hope is that through this website you will be encouraged daily and be able to easily navigate through every service we hope to provide. It is my prayer that this website will be a blessing to you and that you will be able to use it to make a complete and total transformation, body mind and spirit and share it with others so they can achieve that transformation as well.

This is the last post that will be on http://www.transfitblog.com so if you have enjoyed these posts please email me so I can add you to the new blog list! transfitathens@gmail.com

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Caroline Ward Founder of TransFit Athens TransFormational Fitness

                                                Finally, let me just take this time to thank you all. You have all been alongside TransFit as this business has grown and evolved, and it is because of you that this new website is possible. So thank you from the bottom of my heart, and I hope that you can be blessed, encouraged, and motivated through using this new site!



Back to School Essentials


Last days of summer….

Happy day friends! I hope you all have had a wonderful start to the back to school routine.  We just survived week 1 of back to school, and I know this weekend I need to make extra time to preplan for the week ahead. I will do that today! Making snack baskets, chopping veggies and fruits and putting the in the fridge to be ready for a successful – stress free week! If you need help planning your family’s healthy back to school meal plan please email me- I would love to help you feel organized and start the school year on a positive, healthy note.  Start today by taking time to plan for your successful week- one hour of planning today can help  you the entire week!  I would love to know what you do to do in preparation for a full week?

Commit your actions to the Lord,
    and your plans will succeed. Proverbs 16:3

One of the things back to school brings is making quick breakfasts and packing lunches for my little ones- which we all know isn’t easy! There are ways you can make grabbing a quick breakfast in the morning nutritious and healthy eating at lunchtime really fun and exciting for your kids! For example, the kids and I have had “Tasting Parties” in the past when on a weekend I would lay out different healthy food options for them and let them taste and sample until they found new favorite healthy foods we could start incorporating in their breakfasts and lunches!  Below are some tips for helping you succeed with your picky eater!

Here you can find the results of last year’s taste test. http://transfitblog.com/2013/08/07/


5 Tips for Picky Eaters!

No. 1: Be patient with new foods (Children may need to try a food 8 times before they will like it!

No. 2: Make mealtime FUN! (dinner games, jokes, questions about whats your favorite….)

No. 3: Recruit your child’s help (At the grocery store, ask your child to help you select fruits, vegetables and other healthy foods. Don’t buy anything that you don’t want your child to eat. At home, encourage your child to help you rinse veggies, stir batter or set the table)

No. 4: Set a good example. If you eat a variety of healthy foods, your child is more likely to follow suit.

No. 5: Don’t be a short-order cook. Preparing a separate meal for your child after she rejects the original meal might promote picky eating. Encourage your child to stay at the table for the designated mealtime — even if he or she doesn’t eat. Keep serving your child healthy choices until they become familiar and preferred.

Here are some of the kids’ favorite lunches that they love to take to school!

Lyla loves chickpeas and berries!

Lyla loves chickpeas and berries!


Porter loves an Applegate Farms pepperoni Sandwich!

I hope you have a fabulous, healthy start to your school year! Always remember we do all things not for world but to glorify Christ! Allow His strength and peace to keep you motivated and in balanced through the hustle and bustle the new-year brings!

Here a few easy, healthy recipes that are kid friendly and that your whole family will love- no matter how hectic the schedule gets!!



  • 1/2 teaspoon extra-virgin olive oil
  • 2 large egg whites, beaten
  • 1 thin slice of cheddar cheese
  • Pinch of salt
  • 1 slice tomato (optional)
  • 1/2 whole-wheat English muffin, toasted

Heat oil in a small nonstick skillet over medium heat. Add egg whites, salt and cook, stirring constantly, until whites are set, about 30 seconds. To make the sandwich, layer the egg whites, cheese and tomato on ½ English muffin.

You can double this recipe and make a few sandwiches for later in the week. Wrap in foil and place in refrigerator. Heat 45 seconds to re-warm.

For a quick dinner that the whole family will love, try these two recipes together along with maybe a side salad or some steamed veggies to add in extra nutrient-rich greens!

Healthy Chicken Nuggets

Prep time: 5 min. Cook time: 15 min.

6 oz. boneless, skinless chicken breast (cut into ½ inch pieces)

2 pinches salt

2 pinch pepper

1 pinch garlic powder

2 tbsp light extra virgin olive oil

1 cup whole wheat breadcrumbs (or almond meal for lower carb option)

Olive oil cooking spray

Preheat oven to 425 degrees. Toss chicken in olive oil and then season chicken with salt, pepper, and garlic. Dip the chicken in bread crumbs until coated completely. Roll until nicely coated. Lightly coat a cookie sheet with spray and place the nuggets onto the tray and then into the oven. Bake until golden brown and cooked through (about 10-15 minutes).

Sweet Potato Fries

3 Large Sweet Potatoes

1 Tbsp Extra Virgin Olive Oil

1 tsp paprika

1 tsp kosher salt

3 tsp fresh orange zest

Preheat oven to 450. Wash and peel sweet potatoes. Cut Potatoes into ½ inch wedges, transfer to baking sheet and toss with oil. Combine spices with potato wedges and toss to coat. Spread into a single layer and back for 30 minutes, turning occasionally. Enjoy!

Blessings, Caroline

Valerie Langley – Life Coach- can help you transform & find your life’s purpose!

JOY! Yes, say it again – JOY! I smile when I say that word! It brings  me pure joy when friends and clients discover their true life passion and life purpose. Valerie Langley has been a client and dear friend at TransFit for 3 years and has recently found that helping others though life coaching is her  true life purpose! I am so proud of her for helping women by teaching them invaluable tools shift their thoughts to the positive, meditate and transform their lives into their dreams!

Also, this  Saturday 8/8/15 at 10am Valerie will be leading a powerful visualization meditation on Periscope for the Global Meditation Scope. You can follow her on Periscope @VLangley.  I would love for you to join me in listening to Valerie!!!

Please read Valerie’s Transformation Story:


Valerie Langley – Life Coach!

My name is Valerie Langley and I’m a mindfulness and meditation life coach and manifestation mentor.
I feel like I have found this amazing secret to unlock the life I have always wanted and the best part about it is it’s available to anyone and everyone!  It is my passion to share this secret with the world and that includes you.
I worked as a nurse for 15 years and loved my time nursing but felt like there was something more I needed to be doing. I just wasn’t sure what that was…. when I was pregnant with our third child and knew that after she was born I was done with nursing and I didn’t know what was coming next. I had recently developed a meditation practice that had truly changed my life. I really didn’t understand what the big deal was about meditating but I figured I had nothing to lose by doing it. What I found out was when I meditate I become an open vessel to hear God’s messages and guidance for me. I had started out with 3 minutes a day and in no time was meditating for 20 minutes. I found such a sense of peace and guidance through this practice. I later incorporated visualization and manifesting into my practice and WOW did things change. I quickly realized the magnitude of how our thoughts become things. I learned to shift my perspective from negative to positive and found myself having so much gratitude for all the amazing blessings in my life. Within a year of meditating I became pregnant with our fourth child which was always a dream for me to have four healthy children. We found and bought our dream house which we thought was out of reach. We sold our current home in 5 days and had an amazing cash offer above asking price which enabled us to buy our dream house. I quit my nursing job and started a coaching business which is thriving!  I know all of this is because of my connecting to God and living in my purpose which is to help others become connected to the love and guidance available to them.

So it is my mission to teach the world the secrets I’ve learned and to tap into the infinite resources that are available to all.

I feel it is a blessing and an honor to help women by teaching them the tools and processes I have discovered to transform their lives into their dreams. I would love to work with you!

Please contact TransfitAthens@gmail.com for details or

Valerie directly at valerievlangley@gmail.com

RUN TRANSFORMED – Healthy Half Marathon Training Packages

Run Transformed Final Product PDF  (2)

Are you ready to start August 1st with a new goal? A fresh start begins today! Make the 2nd half of 2015 your personal best! While coming off a running vacation in Montana and completing another healthy running conference in Athens, I am super inspired to share my  love of running with you! I want you to RUN TRANSFORMED- body, mind, and spirit no matter what your pace!

The TransFit Healthy Running Training Package provide a healthy all-inclusive approach to help you achieve your fitness goals!  Each packages combines specific exercise, nutrition, and inspirational plans to help you achieve your personal best!


(Walkers, joggers, and runners: this package will help you cross the finish line feeling your best!)

12 Week Performance Running Training Plan

4 Weeks of Sports Nutrition Meal Plans & Recipes

4 Healthy Runner Strength Workouts
10 Steps for Healthy Running Success
2015 Performance Goal Sheet

5 Best Stretches for Runners Handout

10 Best Pre-Post Runners Snack List

Weekly encouragement and Inspiration

Will be emailed to you in eBook/PDF format


All of the above PLUS –   30 minute personal jump-start session via TransFit Studio, Skype, or phone conference. I’ll answer your specific questions, explain your workouts, and discuss my philosophy so you know why your plan looks the way it does, and help you set specific goals for your race.


All of the above PLUS – Optimize your performance by getting a professional gait analysis.

I love to work with all types of runners! those who are thinking about running, those who just started running, and those looking to pr. These training plans are personalized specifically to your fitness level, injury history, and goals so the plan will be tailored to your unique needs.

Email TransFitAthens@gmail.com to sign up or for questions! Can’t wait to train you to RUN TRANSFORMED! 

Most Inspirational Client Spotlight, Jessica Beaver!

Jessica and family

Jessica and family

Jessica came to meet with me four months ago and had a burning desire and heart to want to get healthy so she could be the BEST mother, wife, and friend she could be to all those around her. She wanted a program that would help her stay accountable and help her reach her goals for whole body health – body, mind, and spirit.  Over the pst four months Jessica has lost weight, decreased body fat and inches significantly but more importantly has found her TRUE STRENGTH!  Jessica’s story is so inspirational and I am so proud of her for staying committed and reaching her goals to be her very best!

 “Set your minds ready for action, being self disciplined, and set your hope completely on the grace to be brought to you by Christ!” 1 Peter 1:13

I am so thankful that Jessica found her true strength and I know she will keep acheiving her goals and dreams!

Client Spotlight- Jessica Beaver

Client spotlight Jessica Beaver

For most of my life I have been a healthy, active person. My husband, Britt and 2 children, Amelia (10) & Landon (7), enjoy being active together at home and on vacation. With life and priorities, over the last few years my exercise routine had become sporadic and I developed some unhealthy eating habits. This led to a 30 pound weight gain. I struggled for some time with different diets, exercise programs, ‘fix-me-fast’ concepts that just did not work. I was in a place where I didn’t recognize myself, on the inside and out. I was defeated, hopeless and so ashamed of allowing myself to get to this point. I had even stopped doing physical things I loved to do. I have always been self-motivated, a do it on my own type, but after much prayer and I knew I needed some help. I needed consistency, accountability & encouragement. Caroline came to mind and I gave her a call. Of course being Caroline she was so sweet, encouraging and supportive. She was just what I needed to turn my defeat around. I decided on the Advance Your Fitness program –Weekly meal & exercise plans with weekly weigh ins. This was end of March, so I have been sticking to the program for 4 months now.

The exercise plans are great! Honestly, I love exercising, always have. I love challenging my body and trying new things to see what I can do.

I will admit that on some days I did not think I would make it through the strength training workouts! I was pushed to my limit and it was hard. But I kept going. These workouts also taught me to listen to my body – when I could push harder and when I needed to take a break. My favorites are lunges and squats with planks mixed in. My current routine is strength training (body weight, HITT) 3 times a week and cardio 2 times. I try to get in yoga or stretching once a week.

If you haven’t worked with Caroline on nutrition – you should. I have to admit I was skeptical about the concept of losing weight eating nuts, oils, avocados, etc. I am convinced that is the most significant contribution to my weight loss. More importantly, I have more energy and no longer crave the bad things I thought I had to have a few months ago. My new favorites are chia seeds, farro, avocado on most anything, and smoothies. Adopting this all around healthy lifestyle has benefited my family as well. This has been a family movement – for the most part I am not making separate meals for them and me. They are eating things we had never heard of – and loving them!

When I initially began the shift to a healthier lifestyle, my main goal was weight loss. I just wanted to get it off. 20 pounds lighter, I have achieved that. Although I still have more to lose, that is no longer my focus. It has been an amazing experience to see my body transform. It was so encouraging to not only see the scale go down, but my BMI & body measurements were significantly lower. I am stronger, healthier, and more confident in my own skin. I had no idea it would happen this fast. It has been HARD and I still struggle, it is a daily battle. But it is worth it. I look forward to seeing even more progress over the coming months. My family has noticed a difference too. I am in a better mood : ) I want to ride bikes again. Go to the park. Be active WITH them.

My goals at this point are to maintain my current exercise routine & nutrition when I begin working full-time. I am also working on increasing my push up max and developing core strength. 

I encourage you to take time for yourself – to give your body the care you deserve. 

Below is one of Jessica’s favorite recipes!

Cucumber, Feta & Sun-dried Tomato Farro Salad


* 1 cup uncooked pearled farro

* 2 tbsp minced red onion

* 1/4 cup minced sun-dried tomatoes

* 1/4 cup fresh grated feta

* 2/3 cup finely chopped cucumber, seeds removed

* 1/4 cup finely chopped bell pepper

* 1 tbsp fresh lemon juice (use vinegar if you don’t love lemon)

* 1 tbsp olive oil

* 1 tbsp finely chopped mint or parsley

* kosher salt and fresh cracked pepper to taste

Directions: Cook farro in salted water according to package directions, about 15-20 minutes. Drain and let cool. Combine olive oil with lemon juice. Gently mix ingredients and toss well. Serve chilled or room temperature.  Add in chicken or avocado. Delicious over a bed of fresh spinach for a hearty, healthy lunch.

Makes 4 servings.

Kids get active! Family Couch to 5k Program!


Lyla and Porter running the trail!

Summer is a great time to be outside -running for fun, or training for a race. I love talking with mothers who are doing both, and they tell me how much their kids want to run with them. It’s always a great idea to get your child to start a healthy habit, but we need to be cautious about the right way to do so. Just because children seem hyperactive and energetic, doesn’t mean they’ll be ready to run a few miles right off the bat! Kids need a plan, just as adults do, and they need incentives along the way. Download the chart below for a Kids Couch to 5k Program. This program is designed to gradually build up endurance through 10 stages until they are ready to run for 30 minutes straight! Add in games like a scavenger hunt,capture the flag, or dodge ball as fun running games! Start this program with your kids for some fun family bonding, and you may even spark a passion for a lifetime of running on the way!

kids couch to 5k

Click kids-couch-to-5k-with-logo to download.

Even though this program is designed for children, it can be used by anyone to train for a 5k. If you find it hard to start the regimen by yourself or with your children Transfit offers customized running plans for people of all ages and levels- we love walkers too!!!

Please email me at transfitathens@gmail.com if you would like to discuss a customized running program or visit http://www.transfitathens.net/running.html

Remember to stay hydrated and to stretch with any physical activity for best results!


Happy running,


Totally Transform Your Arms! 5 best arm exercises to strengthen your arms!


Summertime is a perfect opportunity to show off those strong arms you’ve put such hard work into all year. If you’re not quite there yet, don’t despair because this amazing 30 minute TransForm Your Arms workout will whip your arms in shape in no time! Try doing these exercises two-three times a week in addition to your normal exercise routine and see the difference it makes in not only the appearance of your arms and shoulders, but your total upper body strength.

Final TransForm Your Arms Workout

The verse in Psalms reminds us to keep our bodies strong and able to serve.  “He trains my arms for battle, so my arms can bend a bow of bronze” Psalms 18:34

This TransForm Your ARMS workout would also be helpful to those participating in the July Push-up Challenge! Stronger upper body strength will help to increase the number of push-ups that you’re able to do! Remember that the friend able to  show the most improvement in the number of push-ups by the end of July will receive one FREE session!

Plank alternating knees in!

Plank alternating knees in!

Downward facing dog is a great exercise to qquickly snap those arms in shape!

Downward facing dog is a great exercise to quickly snap those arms in shape! Add in a pushup from this position! 

Forward Lunge with Lateral Raise

Forward Lunge with Lateral Raise

Can’t wait to see the improvement in all of you! Good luck!  I would love to hear your favorite arm exercise!



Supercharged High Protein Snacks!

On this first Monday of July, let’s try to make the 2nd half of 2015 be your best! Today, let’s focus on being thankful for the body that we have and set new goals to ensure we are treating our body with care and respect!

                                   “So whatever you eat or drink or whatever you do,                                                               do it all for the glory of God.”    1 Corinthians 10:31

One new goal could be to increase the amount of high quality protein that you include in your daily nutrition plan!  Protein is an essential food for repairing muscle tissue, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits, or should be consumed as a snack during the day to fight cravings and help manage weight. Below are some of my favorite snacks that are high in protein, many of which can be eaten on the go during a busy day.

  • 1 cheese stick- 8g
  • 4 oz of low fat cottage cheese- 14g
  • 1 hard boiled egg- 8g
  • 1 cup fat free Greek yogurt- 20g
  • 1 cup cooked Edamame- 17g
  • 1/2 cup chickpeas- 18g
  • 1/2 cup black beans- 20g
  • 1/2 cup cashews- 16g
  • 3 oz of tuna- 25g
  • 2 tbsp of peanut butter- 8g

 Try out these great high protein snacks  and start your healthy lifestyle with a delicious, higher protein nutrition plan!

Chillin’ Cherry Smoothie or Popsicle

Serves 2

·        1 cup coconut or unsweetened vanilla almond milk

·        1 cup plain Greek yogurt or 1 serving vanilla protein powder

·        1 frozen banana

·        1 cup frozen cherries

·        ½ cup frozen zucchini (peeled & chopped in 1 inch cubes)

·        1 tbsp. flax-seed

·        1 tsp. honey or stevia (if needed)

·        ½ cup crushed ice

Blend until smooth – if leftovers put the smoothie mixture in a popsicle mold for a high protein, nutritious snack or treat!

Lyla and Kaitlyn working hard on the smoothie!

Lyla and Kaitlyn working hard on the smoothie!

Lyla enjoying her delicious smoothie!

Lyla enjoying her delicious smoothie!

TransFit Super Charged Trail Mix

 1 Cup lightly salted Almonds

 1 Cup lightly salted Walnuts

 1 Cup lightly salted Cashews

 1 Cup dried cranberries or blueberries or gogi berries

½ Cup dark chocolate chips

1 tsp sea salt

 1 tsp cinnamon

You can always toast the nuts in the oven 450 for 3-5 minutes first to bring out a rich flavor then toss with favorite mix-ins.

Let the family measure and mix and have fun playing with your favorite combinations. Place ¼ cup into snack bags and keep in your snack basket!

Homemade protein bar 

Protein Bar

Protein Bar

2 & 1/2 cups whole grain oats
1/2 cup natural creamy peanut butter
4 scoops vanilla protein powder
1/2 cup unsweetened almond milk
1 tsp pure vanilla extract
1 tsp cinnamon

1. Line a 8×8 dish with wax paper
2. Mix all ingredients by hand
3. Press mixture down into dish, using a spatula to flatten
4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

If you need assistance with healthy meal plans please email me at transfitathens@gmail.com!



How to find True Freedom- body.mind. & spirit

Freedom in Him TF

July has officially arrived and the theme for this month is Freedom in Him! True freedom in Him means never losing hope. God promises us peace, joy, and eternal life when we trust in him. Nurture this hope by getting encouragement from friends and family and making time for prayer and mediation.

Isaiah 26:3 says “You, Lord, give true peace and freedom to those who depend on you-when they trust in you.”

Let’s find true freedom in Him and honor God in our bodies!

This July I would like to challenge all friends to a July push-up challenge! I would love to help you build arm and core strength, and we’re doing that with a contest! This week take a video or picture  of how many push ups you can do in one minute, practice your pushups and maintain consistency throughout the month of July, and retest your one minute pushup challenge the last week of July. The freind able to show the most improvement in arm strength and  do more push ups than at the beginning of the month will receive a free session! Post videos of before and after videos on Instagram and tag @TransFitAthens to qualify and a chance to be featured on the TransFit Instagram page!  Good Luck!

The kids and I trying our hand at the push-up challenge!

The kids and I trying our hand at the push-up challenge!

Can’t wait to your progress with increasing arm and core strength by doing   push-ups this month while you find Freedom in Him!



Quick, Delicious, Dairy-Free Superfood Breakfasts!

Great nutrition is just as important to full body health as fitness! Many friends struggle with getting three balanced meals a day due to the hustle and bustle of daily life! This summer I would love to feature quick nutritious meals that take 30 minutes or less to prepare! This week I’m focusing on high protein breakfasts and the first on the list is the Easy Egg White Omelette! Egg whites are a great source of protein while containing less cholesterol and fat than eggs! With a prep time of 4 minutes and a serving of 4, it is sure to be a meal that the whole family can enjoy!

TF Omelette

Easy Egg White Omelette

Serves 4 


  • 4 tsp. extra virgin olive oil
  • 1/2 small onion, finely chopped
  • 4 plum tomatoes, finely chopped (about 1 ½ cups)
  • 1 (10 ounce) package frozen chopped spinach, thawed, all excess water squeezed out
  • Salt (to taste)
  • Black pepper (to taste)
  • 12 egg whites
  • 2 tbsp. water
  • Nonstick cooking spray


  1. In a small skillet, heat extra virgin olive oil over medium heat. .
  2. Add onions, tomatoes, spinach, and a pinch of salt. Cook until the onion is soft, about 3-5 minutes.
  3. Add pepper, to taste, and another pitch of salt; and cook for another minute.
  4. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.
  5. In a medium bowl, whisk the egg whites, water, and a pinch of salt and pepper until frothy.
  6. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat.
  7. Add ¼ of the egg whites, swirling to evenly cover the bottom of the pan.
  8. Cook until set, about 1 ½ to 2 minutes.
  9. Using a rubber scraper lift the eggs up and let the sunny uncooked egg flow underneath.
  10. Spoon ¼ of the spinach mixture onto half of the omelet, fold over, and slide onto serving plate.
  11. Repeat with remaining eggs and spinach mixture. Enjoy!

Photo from:www.aliceandlois.com

Raspberry Vanilla Almond Breakfast Quinoa

The second of the high protein breakfasts for the week is the Raspberry Vanilla Almond Quinoa ! This meal like the omelette is quick, easy, and filling for the whole family. Raspberry Vanilla Almond Breakfast Quinoa is loaded with protein, fiber, and is gluten-free! It is also light and doesn’t give you the heavy feeling that many breakfast foods can and it’s easy to digest! This breakfast is guaranteed to give you lots of energy for the whole day!

Serves 4


  • 1 ½ cups vanilla unsweetened almond milk
  • 1 tsp ground cinnamon
  • 1/4 tsp. ground nutmeg
  • ½ tbsp. raw honey
  • 1 cup fully cooked quinoa
  • 1 tbsp. sliced almonds
  • ½ cup raspberries (or other berries you like)
  • Optional: add in a scoop of vanilla protein powder for more protein!


  1. In a small saucepan, add vanilla almond milk, cinnamon, nutmeg, and honey.
  2. Heat over low heat, stirring consistently until the mixture is combined and warm.
  3. Remove from heat.
  4. Place quinoa in a bowl.
  5. Pour warm milk mixture over top.
  6. Add with almonds and berries on top.

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Blueberry Cashew Bliss Smoothie

The  last delicious recipe high in protein is the Blueberry Cashew Bliss Smoothie! Not only is this smoothie delicious and can be blended in under 5 minutes, but blueberries are low in calories, rank the highest of any fruit in antioxidants, and provide 1/4 of your daily value of fiber and vitamin C! You can’t go wrong with this super food and it will be sure to keep you and the family cool the whole summer! Lyla(age 6) loves this smoothie for breakfast or a snack!

      Serves 1


1 cup almond milk

·        ½ frozen banana

·        1 cup blueberries

·        ¼ cup unsalted raw cashews

·        1 tbsp. flax seed

·        1 cup spinach or any leafy green

·        1 tbsp. chia seed & 5 ice cubes

 Optional: 1 pitted date for added sweetener; 1 serving greek yogurt or 1 serving vanilla protein powder.


Just blend until creamy!

These three breakfasts all pack a punch of protein and are quick to prepare without sacrificing taste! Whether preparing for your family or entertaining friends you can’t go wrong with these recipes! If you need assistance with healthy meal planning please email me at transfitathens@gmail.com. Visit my website at www.transfitathens.net for details about nutrition consulting.



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