Living Transformed

The Life-Changing Power of Renewing Your Mind & 5 Habits for Success

In Episode 8, Caroline sits down with Brooke Lovingood, the Women's Ministry Director at Watkinsville First Baptist Church. Brooke is married to Tyler and is a proud new mom to 10-month-old Ella. As a mom and ministry leader, Brooke’s days revolve around caring for her daughter and passionately supporting women in the local church. She’s dedicated to equipping and encouraging women, making a meaningful impact in her community every day. Thank you, Brooke, for joining us and sharing your heart for ministry!
 
Through Brooke and Caroline’s conversation, you'll be encouraged and empowered to embrace God’s grace in new and transformative ways. They discuss practical strategies for taking captive anxious thoughts, offering spiritual insights and actionable steps to find peace amidst life’s challenges. Whether you're navigating motherhood, ministry, or daily anxieties, this episode invites you to deepen your trust in God and gain a renewed sense of strength and clarity in managing your thoughts.
 
5 Habits for Successfully Renewing Your Mind:
A renewed mind is going to think about what you’re thinking about
Take captive and obey
What you rehearse in ease is what will come out in pain…rehearse God’s grace
Talk it out with a friend
Take time to sit with God and use your middle minutes 
 
Psalm 51:1-2:
“Have mercy on me, O God, according to your unfailing love; according to your great compassion blot out my transgressions. Wash away all my iniquity and cleanse me from my sin.”
 
Matthew 10:29-33:
“Are not two sparrows sold for a penny? And not one of them will fall to the ground apart from your Father. But even the hairs of your head are all numbered. Fear not, therefore; you are of more value than many sparrows. So everyone who acknowledges me before men, I also will acknowledge before my Father who is in heaven, but whoever denies me before men, I also will deny before my Father who is in heaven.”
 
Connect with Brooke!
IG: @brookelovingood_
Email: brooke@watkinsville.org 
 
Connect with Caroline!
IG: @carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
 
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!
 

The Ultimate Advice for Navigating College and Seasons of Change Successfully

In today’s episode, Caroline sits down with four inspiring college seniors in different stages of life who share their journeys of walking with God through the unique challenges and growth opportunities college brings. These young women openly discuss how their faith has shaped their decisions, friendships, and personal development as they prepare for life after graduation. They each bring a unique perspective—from managing leadership roles on campus to pursuing career goals—all while staying rooted in their faith. Tune in to hear their insights on trusting God, finding purpose, and making an impact during these pivotal years.
Key Takeaways and Ultimate Advice:
Comparison is the thief of joy and be confident in who the Lord created you to be
If he takes away, he cannot stay
God has given us the power to take captive of the toxic thoughts in our minds
Anchor yourself in God’s Word and know the truth
If it’s not this, imagine what it’s going to be
Jesus will clearly reveal the next steps for our lives
 
Psalm 23:1: 
“The Lord is my Shepherd, I lack nothing.”
 
Psalm 46:10:
“Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth.”
 
2 Corinthians 16:18:
“Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.”
 
Book References:
“Emotionally Healthy Spirituality” by Peter Scazzero  
Find it on Amazon 
 
“The Ruthless Elimination of Hurry” by John Mark Comer
Find it on Amazon
 
“Get Out of Your Head” by Jennie Allen
Find it on Amazon  
 
Connect with the Seniors!
Abigail Durocher: Instagram @abigail_durocher
Maggie Epps: Instagram @maggieepps
Gracie Bush: Instagram @gracie.b.ush
Chloe Friedel:  Instagram @chloefriedel
 
Connect with Caroline!
IG: carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
 
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!

Becoming Fully Alive in Christ and Learn How to Express His Beauty in You

In this episode, we sit down with Dara Buczynsky, the visionary founder and owner of Epiphany, a women’s style boutique based in Athens, Georgia, that is driven by a passion for generosity. Dara's mission is deeply connected to supporting organizations that serve women in need. Her inspiring journey into the retail world came after an array of diverse careers—including work as an audiologist, missionary with orphaned children, homeschooling her kids, and teaching Jazzercise.
 
The idea for Epiphany was born when a friend encouraged her to combine her three great passions: Jesus, orphans, and fashion. Dara shares how she transformed that vision into a thriving business with a purpose beyond just clothes.
 
Married to her husband, Paul, for 32 years, Dara and Paul have raised three wonderful children: Natalie, Leah, and Cole. Together, they’ve built a life in Athens centered on faith, family, and service.
 
Dara believes that women are created with a unique purpose and passion. She emphasizes that true beauty comes from living out that God-given identity. In this episode, she talks about the powerful epiphany that changed her life: the realization that our worth is not defined by our successes or failures but by how Christ sees us.
 
Key Takeaways from Dara: 
Life is not a sprint; wherever you are, be fully present in that moment.
You can develop skills you’re not naturally gifted in, but it requires courage and boldness.
Authenticity is the most beautiful thing a woman can wear.
Trust that God is fully for us and always working for our good.
Take every thought captive and align it with the glory of the King.
 
Dara’s Favorite Holiday Season Pieces:
Cozy sweater sets
Layered tulle skirts paired with sequin tops
Jumpsuits
 
3 Truths for Women Living Fully and Celebrating Life at Any Age or Stage:
Be exactly who God created you to be.
Speak to yourself with the kindness you would offer your best friend.
Remember, God is never finished with you—there is always a new chapter ahead.
 
Book Mentioned:
“Emotionally Healthy Spirituality” by Peter Scazzero  
Find it on Amazon 
 
Philippians 4:8
“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
 
Romans 8:28
“We know that all things work together for the good of those who love God, who are called according to His purpose.”
 
Connect with Dara!
Web: www.epiphanyathens.com
Athens Store: 294 W. Washington St. Athens, GA 30601
Monroe Store: 133 S. Broad St. Monroe, GA 30655
 
Connect with Caroline!
IG: carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
 
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!

How to Run a Faster, Stronger Race: 5K, 10K, ½ or Full Marathon with Running Coach Lisa Patton

In this episode, we welcome back Lisa Patton, a certified personal trainer, running coach, and newly certified Pilates instructor. With over 23 years of marriage to her husband, Jonathan Patton, Lisa is also a proud mother of four and a Boston Marathon qualifier. She has completed over 15 marathons and countless other races, and she continues to inspire women at TransFit and across the broader community through her passion for fitness and running.
 
What does a basic running plan include?
Running can be tailored to any speed or distance, making it accessible for all fitness levels.
Success requires commitment and consistency in following a structured plan.
Include easy or recovery runs to aid muscle recovery and prevent overtraining.
Cross-training and strength training are essential for improving overall fitness and preventing injury.
Always include at least one rest day per week for proper recovery.
 
Key workouts for an effective running program:
Intervals: Short bursts of high-speed running followed by rest or slow jogging for recovery.
Tempo Runs: Sustained efforts at a "comfortably hard" pace to build endurance and speed.
Long Runs: Extended distance runs to improve stamina and aerobic capacity.
 
Lisa’s Prescription for Improving Speed:
Be patient and consistent—allow your body time to adapt.
Focus on key workouts: intervals, tempo runs, long runs, and strength training.
Increase cadence to maintain a quicker, more efficient step rhythm.
Prioritize strength training for improved form, balance, and injury prevention.
Ensure proper recovery: prioritize sleep, stretching, foam rolling, and cold therapy.
 
Nutrition for Runners:
Protein waffles with banana and almond butter.
Oatmeal with berries and Greek yogurt.
Sweet potatoes for long-lasting energy.
Whole grain toast for slow-releasing carbs.
Caffeine can be an effective supplement, but understand your body’s response.
 
Key Takeaways for Seeking God While Running:
Meditate on Scripture while running.
Draw strength from God through prayer.
Overcome mental and physical obstacles to build character and faith.
Shift focus from performance outcomes to running as an act of worship.
Find purpose beyond winning, grounded in faith and personal growth.
 
Hebrews 12:1-2:  
“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith.”
 
James 1:2-4:  
“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”
 
Colossians 3:23-24:  
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.”
 
Connect with Lisa!
IG: @lisafae
Take Lisa’s class: www.transfitathens.com/studio-and-rates 
 
Connect with Caroline!
IG: carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
 
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!

Optimize Your Health: Small Habits That Will Transform Your Life with Dr. Elizabeth Johnson

In this episode, we’re joined by Dr. Elizabeth Johnson, a dedicated internal medicine physician who’s passionate about helping people live their healthiest and most fulfilling lives. As a native of Oconee County, Dr. Johnson has been proudly serving her community as part of the Athens Area Internal Medicine team since 2007.
 
Dr. Johnson earned her medical degree from the Medical College of Georgia in 2004 and completed her residency at Emory University Hospital. She specializes in disease prevention, with a focus on providing personalized, proactive care for her patients.
 
Outside of her practice, Dr. Johnson enjoys spending time with her high school sweetheart-turned-husband and their two children, ages 17 and 14. She loves cheering on her kids at their basketball and baseball games, staying active through exercise, and cherishing time with her nearby family.
 
Key Takeaways – Simple Habits for a Healthier Life: 
- Plan Ahead: Schedule your meals in advance to stay on track with your diet.
- Take Baby Steps: Small, consistent changes can lead to big improvements.
- Embrace the Mediterranean Diet: Add more olive oil, whole grains, salads, and avocado to your meals.
- Supplement Wisely: Consider adding magnesium and Vitamin D to your routine.
 
“For I know the plans I have for you,’ declares the Lord, ‘plans to prosper you and not to harm you, plans to give you hope and a future.” – Jeremiah 29:11
 
Connect with Elizabeth!
Web: internalmedicineathensga.com
 
Connect with Caroline!
IG: carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
 
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!

Empowering You With Ways to Improve Your Mental Health with Licensed Professional Counselor Tara Lowry

Tara is a licensed counselor with a master's in professional counseling. She specializes in family systems and structural family therapy, integrating attachment theories to help clients understand how early family dynamics shape their relationships. Tara provides trauma-informed care, using internal family systems to support emotional regulation and personal growth. She is passionate about helping clients build coping strategies and transform their lives. Married for 28 years, Tara and her husband have three children. She enjoys working out, walking, reading, traveling, and spending time with loved ones.
In this episode, listeners will find encouragement and practical insights to support their mental health journey. Tara shares valuable tools for emotional regulation, coping strategies, and understanding the impact of family dynamics on relationships. She empowers listeners to navigate challenges with greater resilience and self-awareness, offering hope for personal transformation and healing from the inside out.
3 Action Steps to Deepen Your Relationship with God and Improve Wellbeing:
Know God and embrace the truth that you are His beloved
Know yourself in connection to who God says you are
Foster life-giving relationships by knowing others
Practical Tips for Combating Anxiety: 
Recognize sensations
Listen to your body’s responses
Acknowledge the emotion - express and externalize it
E(motion) - move your body!
Psalm 37:7:
“Be still before the Lord and wait patiently for him.”
 
 
Proverbs 13:12:
"Hope deferred makes the heart sick, but a longing fulfilled is a tree of life."
 
 
2 Corinthians 12:9-10:
“But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.”
Book recommendations: 
From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life 
Connect with Tara!
Web: taralowrycounseling.com
Let’s connect!
IG: carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!

Empowering You to Feel Confident and Spread Kindness with Loverly Grey

Brittany Sjogren, founder of Loverly Grey, launched her brand eight years ago with a mission to empower women to feel their best while spreading kindness. Through her platform, she shares her passion for style, offers tips on the latest sales, and inspires her audience to embrace confidence. Brittany is also the host of her podcast Life with Loverly, where she continues to share her journey.
 
Married to her supportive husband and mother to two beautiful girls, Brittany lives by the motto, "Confidence comes when you step into who you are truly meant to be." Her uplifting spirit and passion for life bring joy and encouragement to her followers. In this episode, she shares how living fully and authentically helps her inspire others to find their true identity in Christ and grow in confidence.
 
Tune in to hear Brittany's insights on faith, fashion, and spreading kindness, and leave feeling empowered to embrace who God has created you to be.
 
Encouragement from Scripture:
Psalm 108
Genesis 50:20
Proverbs 16:3
 
Staple Closet Items:
A good pair of jeans 
Bodysuit for layering 
Denim jacket
Maxi dress/maxi skirt
Tailored shorts
 
Fall fashion trends: 
Leopard print
Bright red
 
4 key takeaways: 
Sometimes God allows what he hates to accomplish what he loves
Romanticize your life by doing activities that make you feel empowered
Take time to move your body and be mindful of what you’re putting in your body
Reflect on what people thank you for
 
Follow Brittany!
IG: @loverlygrey
Web: loverlygrey.com 
 
Let’s connect!
IG: @carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
 
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!
 

Ways to Balance Your Hormones to Live Whole & Holy with Expert NP Brookes Vaughan

Brookes Vaughan is a Board-Certified Women’s Health Nurse Practitioner and the founder of The Women’s Health Company, a boutique hormone and wellness clinic offering both in-person and virtual services for women. Based in Watkinsville, Georgia, just outside of Athens, the clinic provides comprehensive care tailored to women's health needs.
Brookes’ passion for women’s health—physically, emotionally, and spiritually—has driven her career, focusing on helping women understand the root causes of their health concerns, heal their hormones, and live healthy, whole, and holy lives. In Episode 1 of Season 2, you'll learn practical tips to develop healthy habits and mindfulness practices. Brookes’ wisdom and insight will inspire women at any stage of life.
 
How do we balance hormones? 
Nutrition: balancing blood sugar, prioritizing, protein, and fiber (25g per day minimum) 
Exercise / Weight training 
Limiting environmental toxins 
Sleep 
 
Romans 12:12: 
“Be joyful in hope, patient in affliction, faithful in prayer” 
 
5 key takeaways : 
Seek the Lord in every season 
Strong over skinny 
Prioritize nutrition over calories 
Quality over quantity in all things 
Be proactive not reactive 
 
The Women’s Health Company website: https://thewomenshealthcompany.com/services/ 
 
Let’s connect!
IG: carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
 
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!
 

How to Unlock and Activate Your God-Given Potential & Find Your True Life Purpose with Laura Whitaker, CEO of ESP

Laura Hope Whitaker  is an enthusiastic, thoughtful and energetic leader and CEO of ESP. As CEO, Laura uses her faith along with her leadership and management strengths to manage staff, oversee multiple year-round programs and raise funds to run Extra Special People. 
Episode 7 encourages you to tap into your God-given gifts and discover your purpose through serving others. Laura emphasizes the importance of waiting on God and listening for His guidance in shaping the direction of our lives. She assures us that God will lead and guide us step by step. Laura offers this valuable reminder when seeking our gifts and talents: "Know yourself, lead yourself; know others, lead others." Additionally, Caroline and Laura discuss the significance of Sabbath and soul rest. Prioritizing rest and renewal is crucial for living a transformed life and fulfilling God's calling.
 
Episode 7 takeaways: 
“The best way to find your purpose is in the service of others”
JOY: Jesus, Others, Yourself
True joy comes from going out & giving - “the joy exchange”
Encouragement for finding yourself:
Serve those around you
Ask people around you
Personality tests!
Ask yourself  “What do people thank you for?”
Anything worth doing is hard → “no grit, no pearl”
Lean into the awkward - connect with people that are different
Awkward is the first step to “aha”
The Ruthless Elimination of Hurry by John Mark Comer: https://www.amazon.com/Ruthless-Elimination-Hurry-Emotionally-Spiritually/dp/0525653090 
 
Romans 12:12:
“Be joyful in hope, patient in affliction, faithful in prayer.”
 
2 Corinthians 12:9: 
“But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.”
 
Contact Laura: 
Instagram: @laurahopewhitaker
Website: www.laurahopewhitaker.com
Email: laura@espyouandme.org
ESP Instagram: @espinc
ESP Website: www.espyouandme.org
Let’s connect!
IG: carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
 
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!
 

5 Ways To Reduce Your Risk of Cancer & Best Screening Practices for Prevention

Dr. Cynthia Shepherd is board certified in medical oncology, hematology, and internal medicine. Women are affected by various types of cancer, including breast, colorectal, lung, ovarian, cervical, and skin cancers. Dr. Shepherd informs us that skin cancer is the #1 cancer found in women, followed by breast cancer as #2. Caroline and Cynthia discuss lifestyle choices and preventive measures that can be taken to pursue health and reduce the risk of cancer. She emphasizes that healthy habits can offer significant benefits comparable to chemotherapy and other medical interventions. A healthy lifestyle will also reduce the risk of other illnesses like heart disease, diabetes, fatty liver, etc. Episode 6 will encourage you to live transformed by providing valuable insight, empowering strategies, and motivating stories that inspire proactive steps towards a healthy lifestyle.
 
 
Cynthia’s prescription for cancer prevention: 
Maintain a healthy diet: low in sugar and carbs, high in protein and healthy fats
Regular exercise: 150 minutes per week reduces cancer risk by 50%
Strength training: builds muscle and lowers estrogen levels, which drive most cancers
Limit alcohol consumption: even one drink per week can significantly increase cancer risk, equivalent to smoking 10 cigarettes
Screening: mammograms, colposcopies for colon cancer screenings
 
 
Cynthia’s encouragement for Living Transformed:
Challenge yourself to be less sedentary and aim for 10,000 steps a day
Engage in activities that prioritize self-care
Prayer walks
Set personal goals
 
 
Psalm 90:14:
“Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days.”
 
 
Proverbs 3:5:
“Trust in the LORD with all your heart and lean not on your own understanding” 
 
 
Let’s connect!
IG: carolineharrisward 
Email: caroline@transfitathens.com
Web: www.transfitathens.com
 
 
Train with me and my team at TransFit!
We offer personal training, group training, yoga, HIIT, bible study, corporate events, nutrition consulting, and zoom training as well. Please email me at transfitathens@gmail.com for more information! So, if you’re ready to take it to the next level, reach out to me, and let’s get the conversation started. 
Ready to conquer your fitness and health goals - the time is now!