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

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!

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

Blessings,

Caroline

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!

Easy Egg White Omelette

Serves 4 

Ingredients

• 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

  Instructions

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

Ingredients

• 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!

 Instructions

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.

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

Ingredients

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.

Directions

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.

Blessings,

Caroline

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

Beach Body Bootcamp Workout! No weights needed!

My family and I just returned from an amazing beach vacation! This week we were all able to relax, focus, and recharge  and now we are ready to continue strong for the summer ahead. Restoration is so essential for whole body health and can give you renewed energy in all aspects of life!  Our health is such a gift! God has given us an amazing temple and in all areas let’s honor Him with our bodies.

Matthew 11:28-29 “…Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.” 

Here are a few pictures of our beach getaway below!

Soaking up some sun with the family!

Porter building and Lyla boogie boarding in background!

Kaitlyn trying her hand out paddle boarding!

So much fun!  All the fun in the sun made me think about a workout that could be done in the the sand and could be done without the hassle of weights and gym equipment.  BEACH BODY BOOTCAMP WORKOUT!  Although it can be difficult to find time to exercise during family vacation, this workout will is one that the whole family can do together and you don’t need to bring anything (no weights necessary)! Whether on the beach, at the lake, by the pool, a hotel or wherever you may be, complete this anywhere workout and feel GREAT the rest of the day! With Fourth of July right around the corner this will be an awesome workout to do before or after your family fireworks!

             For those of you at the beach here are some helpful sand tips:

• Try exercising with bare feet to give your feet and ankles a workout. But, if you have a history of weak ankles, wear shoes.
• Always wear sun protection.
• Make sure to drink water!
• Check your training area for any sharp or hidden objects.
• Knock it out and enjoy a great workout with the family!

Blessings,
Caroline

Power Up with this Plyometrics Workout!

Happy Monday everyone!

This June Transfit wants to light a fire in you, and this plyometric workout is just the way to begin the flame. Plyometrics used to be called “jump training” when it emerged back in the 1980s. It mimics fun activities kids do, like jumping on the trampoline, playing hopscotch, and skipping, and is a high impact workout that boosts muscle power, strength, power, and agility.  If you aren’t already in shape you may want to start slow with this exercise. Plyometrics can help people to train for any activity which involves explosive movement, including basketball, volleyball, running and football. Just in case consistency is an issue for you this summer this plyometrics workout can be done less frequently and still deliver powerful results! Plyometrics are also great for summer months and vacations because it can be done with little to no equipment! All you need is a sturdy bench or step!

Check out pics of Kaitlyn and I demonstrating some explosive moves from this workout while kitten sitting our lovable new kittens!

Meet our new kittens Rubix Cube and Emmy Fae!

Prepping for our explosive Squat Jumps!

Kaitlyn & I holding planks while kitten sitting

Steps are the perfect tools to get the job done!

Think you’re up for the challenge? Here is a regimen for the whole workout! For best results the plyometric workout should be done 2 times a week, always add in strength training, and steady cardio on additional days!

Hope this workout is effective for you! With determination and perseverance you’ll be sure to see results in no time!

Blessings,

Caroline

5 Ways to Get a Workout in on Vacation

We all know the feeling. You leave for a vacation with the best intentions to stay active, but before you know it the week is over and you’ve done nothing. It’s easy to make excuses- “oh I didn’t have a gym to go to” or “there was just no time”- but you are better than excuses! You find time in your day to day life to exercise, and there are lots of great workouts you can do without a gym!

1. Pack a resistance band and a jump rope in your suitcase. These take up virtually no space, but can help you take a workout to the next level on a vacation. The jump rope is a great way to boost your cardio for the day, so try jumping for a few minutes before every workout or when you first wake up in the morning. Use the resistance band for a variety of exercises such as lateral raises, standing chest presses, bent over rows, and lateral band walks.

2. Walk it out. In a place with lots of cool sites to visit?  Wear a pedometer or a FitBit and try to hit at least 10,000 steps a day. Want to take it to the next level? Go for a run around these sites instead!

3. Get out of your comfort zone. Oftentimes vacation spots have the opportunity for you to try new sports like kayaking, paddle boarding, or surfing. Take an afternoon to try something new, and I guarantee you’ll be sore in new places before you know it!

4. Catch up with family. If you’re visiting relatives, you’ll want to spend some time catching each other up on the changes in your lives. Instead of doing this on a couch, take a walk around the neighborhood. You’ll get to hear new things, and you’ll get your endorphins flowing which will help you bond more!

5. Start your day with a body weight workout! Pushups, crunches, Russian twists, squats, etc. are an excellent way to build muscle without needing access to gym equipment. Alternate sets of exercise with periods of rest for a full body workout.

We can reach YOUR goals!

Try this TURN UP THE HEAT FULL BODY WORKOUT on your vacation or anytime you need a full body workout!  All you need is one set of dumbbells and your phone or a timer. Set your timer for 45 seconds of work, and 15 seconds of rest! I did this workout many times in my parents living room in North Carolina when I couldn’t get out to the gym for a workout. I was energized after completeing 2 rounds and each of the major muscle groups where used! Can’t wait to hear your success stories!

Turn Up The Heat Workout!

Blessings,

Caroline

Meal Plan for the week and New Fall Recipes!

Who says you have to be a great cook to be healthy? I hear this statement and “I am just too busy to eat healthy” countless times in my studio each week. Let’s shift our thoughts to the positive! Start today and plan your menu for next week. As always I asked for input from my kids and they truly enjoy the opportunity to decide what will be on their plates for the next few days. 

Try cooking just two meals next week and that alone can help your healthy lifestyle! For these two meals I decided to try out some new recipes, keeping in mind that I wanted good sources of protein as well as the opportunity to use some fresh seasonal veggies. 

The first recipe up was Caprese Chicken. I love, love, love fresh basil and tomatoes so when a friend passed this recipe along to me I had to give it a try! Delicious! 

Photo by: The Novice Chef Blog

Caprese Chicken

Yield: 4 servings

Ingredients:

• 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.

The next recipe I wanted to try was turkey meatballs. The kids love meatballs, and by serving them over spaghetti squash instead of traditional pasta we can get in an extra serving of veggies! Honestly, I had the spagetti squash, they had whole wheat angel hair pasta! But they had 3 polite bites of  spagetti squash which is a start! 

Photo By: Sally Cameron

Terrific Turkey Meatballs

Serves: about 5 (makes 26 small meatballs)

Ingredients

• 1 pound fresh ground turkey
• 6 tablespoons breadcrumbs (can substitute crackers or GF breadcrumbs)
• 1/2 teaspoon red chile pepper
• 1 tablespoon fresh chopped oregano
• 1 tablespoons fresh chopped parsley
• 1/2 cup finely chopped onion
• 1/4 cup grated Parmesan
• 3 cloves garlic, minced fine
• 2 teaspoons olive oil (plus extra for pan)
• 1 egg
• 1/2 teaspoon sea or kosher salt
• 1/4 teaspoon pepper
• 3-3 1/2 cups marinara pasta sauce
• pasta or spaghetti squash to serve over
• Parmesan and herbs to garnish

Directions

1. In a medium bowl with your hands, mix ground turkey, breadcrumbs, red pepper, herbs, onion, Parmesan, garlic, oil, egg, plus salt and pepper.
2. Line a baking sheet with foil, use tablespoon and portion out approximately 26 meatballs. Gently roll them into round balls.
3. Drizzle a little extra olive oil (about 1-2 teaspoons) into a large non-stick pan. Over medium heat, cook meatballs on all sides until lightly browned, turning as needed.
4. Pour marinara over the top and bring to a strong simmer, until bubbling hot, turn heat down to low, cover and cook until turkey is barely pink when you cut open a meatball, about 8-10 minutes.
5. Serve over whole wheat pasta or spaghetti squash with the sauce and a garnish of grated Parmesan cheese and fresh chopped herbs if desired.

If making two meals seems daunting, try making one small change each week to drastically change your future. Last week we focused on adding in an apple a day. This week let’s focus on getting in one extra serving of veggies per day. Let it be raw carrots, or celery- you pick your favorite and add it in daily! Serve it as a snack or instead of bread with dinner have an extra serving of veggies. Adding in just one extra serving of vegetables can give you the essential nutrients your body needs to stay healthy and fight cravings!

For those of you who still feel a little overwhelmed with planning healthy meals and snacks, I would love to offer you some guidance on this journey. Enough clients and friends have come to me asking for weekly meal plans that I have decided to expand my service offerings and include weekly meal plans! For just $10 per week, I will send you a  pdf meal plan for the week including every meal and snack recipe you need for a well-balanced diet! I can also customize these plans based on vegetarian needs or other dietary restrictions. If you have any questions, please do not hesitate to contact me at transfitathens@gmail.com

If you are interested in purchasing a weekly plan, you can do so by clicking on the Buy Now button below.

 

Blessings,

Caroline

Total Transformation Workout

We’ve finished week three of the Food Journal Challenge and I hope everyone is still going strong! Keep writing, & keep up the hard work! Last week I reminded you to make sure you were getting your daily dose of vegetables, and this week I want you to remember your protein! We should be trying to consume half our body weight in grams of protein each day. For those who exercise regularly, adding 15-20 grams extra to your total is a great idea. Below you will find an easy, delicious homemade protein bar recipe! The protein bars are so great to have on hand, especially right after a tough workout!

And speaking of tough workouts, give the Total Transformation Workout a try this week! 5 exercises using all muscle groups– your whole body will thank you when you are finished!

Also, due to recent interest from several people, TransFit  is now offering Personalized Online Training!  I would love to hear feedback from anyone that may be interested in this new service! Please feel free to email me if you are interested! carolineward@bellsouth.net

GIVE THE WORKOUT A TRY- THIS WEEK- IT WILL TRANSFORM YOU!!!

Homemade Protein Bar
Approximately 180-220 calories; 15-20g protein

Ingredients:
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

Directions:
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!

— Whatever you do, do enthusiastically, as something done for the Lord… Colossians 3:23 

Blessings, Caroline

Holiday Extravaganza Winner!

And The Winner Is…

The Holiday Extravaganza has officially come to a close, and the results have been tallied. It was QUITE a successful year, as almost 50% of the participants got their money back! A total of 102 pounds lost among the whole group! BRAVO! Congratulations go out to (in no particular order):

Sarah Bennett (last years winner), Abbey Boehmer, Mercer Brockenbrough, Josh Bryson, Julia Cannizzaro, Amy Chisholm, Stacie Collins, Sharon Denero, Kasey Dillard, Maria Frankowiak, Luci Furlow, Matt & Ashley Gottschalk, Donna Henson, Rosie Leblanc, David Lowery, Jason Matthews, Lauren McElhannon, Angela Miller, Meg Parker, Lindsey Pollack, Angela Sheppard, Dana Stumler, Velena Vego, Jill Walton, Wendy & David Weiglein, and Caroline Ward (I did it this year)!

I am so proud of everyone who participated! Even those who did not get their money back did not gain a significant amount over the holiday.

The purpose of this contest is to make you more conscientious of eating throughout the holiday season, therefore, trying to maintain your weight from Thanksgiving through New Years. However, there are some who are SO good that they even LOSE a significant amount of weight over that time period.

It was a REALLY tight race for

2^{nd &  3rd place! I had 4 in the running! Remember, this is by percentage weight loss. Ashley Gottschalk 5.41%,Hannah Gunter 4.55%,Rosie LaBlanc 4.57% , and December client spotlight Velena Vego 4.17% (she is still loosing ) There were actually several more in that 3% range! GREAT work everyone!}

And now for the moment you have all been waiting for…

The 2012-13 Holiday Extravaganza Champion is…

Brionne Antwine

Brionne Antwine – WINNER 2013

 Brionne was my first client ever and the woman who inspired me to run the Athens ½ marathon for the 1st time Wow!   She attended my fitness classes at the church religiously this fall and continues to walk and run pushing her 4th little child daily!

Brionne had to give up many a peppermint milkshake to lose the whopping 12 pounds that came off of her frame!  Brionne lost a total of 7.87% of her body weight over the holidays! Just amazing- keep inspiring others Brionne, to live a healthy lifestyle! Thank you!!

CONGRATULATIONS TO BRIONNE —- WINNER OF $400!!!

Congratulations to all who all who participated! Keep up the great work!

Blessings,

Caroline H. Ward, CPT

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

Transformer small group training program

Everything is better with friends! When it comes to exercise, statistics have proven that working out with a friend increases your commitment to getting fit. Statistics also show that working out with a trainer increases your ability to get results by a factor of ten!
What if you took the power of the group dynamic and the affordability that sharing the cost of personal training with friends can provide and mold it to fit your personal fitness goals?

Try the new TransFormer SMALL GROUP TRAINING-not only is it more affordable, but it can be more fun when in a small group, increasing the chances of reaching success 10-fold! This high intensity workout should be a BONUS to your regular workouts. You should keep your regular aerobic, running, swimming, or personal training sessions weekly and add in a special TransFormer session for optimal results! The TransFormer is for those individuals who want to push themselves beyond what they think their body can handle!

In small group training, you experience the motivation of a small group of other members who share similar goals, giving you the energy of others to push you through workouts and completing exercises that you would never dream of accomplishing on your own.

The workout involves functional, core, strength, and plyometric training–you will press with medicine balls, hang on the jungle-gym, swing with Kettlebells, slide with gliding disks, squeeze with resistance bands, and jump to new heights.

And, in TransFormer Small Group Training, you will move like never before–and it will make you smile while getting fit. I look forward to you checking out one of these TransFormer sessions soon!

Tentative TransFormer Small Group Training Schedule
Wednesday
9:30 am
Thursday
5:15 pm
Saturday
7:30 am

Session beings January 14th. Cost is $15 per session – please email me if you would like me to add in this TransFormer session into your week! carolineward@bellsouth.net

Blessings, Caroline

Amazing Abdominals Circuit

After your holiday walk or jog this week try this 15 minute amazing abdominal circuit to tighten those muscles around the mid- section! There are four key components to controlling abdominal weigh gain: exercise, diet, sleep, and stress management. Each component is essential in toning those mid-section muscles.

These 5 exercises will best target your upper and lower abs and oblique’s!

Amazing Abdominal Circuit

1. Bicycle Crunches                                               1 minute
2. Side Plank & hold                                              30 seconds each side
3. Sit Ups (holding a weight if possible)                 1 minute
4. Plank alternating pulling knees into chest          1 minute
5. Standing Sit-ups                                                 1 minute

Repeat this circuit 3 times!

Try this workout today! Don’t wait until January 1^st to start your workout routine! Today is the day to change your life!

Let me know how those strong abdominals are feeling now!

Blessings, Caroline