Living Transformed

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!
 

5 Habits to Optimize Women’s Health by Dr. Cynthia Mercer

In episode 5, OBGYN, Dr. Mercer, encourages us with practical application tips for taking care of our health as women. Caroline and Cindy dive into the importance of embracing the journey and staying present in each moment of our lives. By trusting the path that God has laid out for us, we can let go of comparisons with others and focus on our unique journey. It's a reminder to develop a deep, unwavering faith in God, recognizing that every step of our path has purpose and meaning. By surrendering to this truth, we can find peace and fulfillment in our individual journeys, knowing that God's plan for each of us is beautifully distinct and purposeful.
 
 
Cindy’s prescription for preventing weight gain:
Limit liquid calories - soda, alcohol, sugar-based drinks
Eat the rainbow - eliminate processed foods and incorporate fresh, whole foods 
Stay active - set the standard of 30 minute workouts, 5 times a day
Remember to drink water
Increase protein intake
 
 
Cindy’s tips for optimizing our health: 
Prioritize sleep
Healthy diet
Regular exercise
Quiet time or meditation to center thoughts
Age-appropriate screening
Limit alcohol intake
Remember health needs will change with lifestyle
 
 
Cindy’s reminders for spiritual and mental health:
Choose a verse to rehearse/memorize
Jeremiah 29:11, Psalm 54:3, Psalm 46:10, James 1:19
Have an attitude of gratitude
What we fill our brains with is what will come out in our hearts
Show love, feel love, be surrounded by love
 
 
Psalm 40: 1-3, 11: 
“I waited patiently for the LORD; he turned to me and heard my cry. He lifted me out of the pit, out of the mud and mire; he set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God…Do not withhold your mercy from me, LORD; may your love and faithfulness always protect me.” 
 
 
Jeremiah 29:11:
“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.
 
 
Psalm 46:10:
“He says, ‘Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth.’”
 
 
Cindy would love for you to reach out with any questions you have on women’s healthcare: cmercerrogers@gmail.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!
 

How to Build Deep Relationships to Increase Longevity & Joy

How deep connections and relationships increase longevity. 
Episode 4 will encourage you in building relationships and community. Caroline speaks on the correlation between deep friendships and longevity. All over the world, “blue zones” are where individuals are living 100+ years. Research shows this is linked to prioritizing a strong, safe community and developing intentional deep relationships. 
 
Carla speaks to the importance of maintaining a balanced, healthy spiritual and social life. She says that our spiritual life is in the center, holding everything together. All other areas of life are branches of that: relational, physical, mental, emotional, social, etc. Think of a bicycle wheel. The hub, or center axis, is our relationship with God and spiritual wellbeing. Everything else are the spokes stemming from that. Carla and Caroline delve into practical ways to foster and maintain lifelong relationships. 
 
Proverbs 17:17 reads, “A friend loves at all times, and a brother is born for a time of adversity.”
 
1 Peter 4:8 reads, “Above all, love each other deeply, because love covers over a multitude of sins.”
 
2 Corinthians 5:14-15 reads, “For the love of Christ controls us, because we have concluded this: that one has died for all, therefore all have died; and he died for all, that those who live might no longer live for themselves but for him who for their sake died and was raised.”
 
Carla leaves us with this simple, but life changing truth: “Know Him”. To know Him is to love Him.
 
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 Take Your Physical Health to the Next Level

Episode 3 will encourage you with practical ways to transform your physical health. My good friend and TransFit Personal Trainer & Running Coach, Lisa Patton, provides us with ways to take your whole body health to the next level. This episode is embedded with fundamental truths and Scripture which reminds us that being healthy looks different for everyone. She reminds us the importance of play, and enjoying the things we did when we were young. She challenges us with the takeaway to “never stop playing.” You will be encouraged in the importance of choosing joy and seeing your body as a temple of the Holy Spirit. 
 
It’s Romans 12:1 that reads “Offer your bodies as a living, sacrifice, holy and pleasing to God. This is your true and proper worship.” This truth really explains our WHY. Why do you want to be healthy? Everyday we are to use our bodies to love and serve - this is how we love God. 
 
3 things to remember to take their physical health to the next level:
Be courageous! 
It doesn’t have to be “all” or “nothing”
Start playing
  
3 ways to lose fat and gain muscle mass: 
Level up: strength training and compound movements
Cardiovascular exercise: HIIT workouts
Nutrition: eating a balanced diet with high protein 
 
3 things to remember when you want to start running but don't know where to start: 
You are not alone
Run/walk method 
Incorporate strength and resistance 
 
Philippians 4:12-13 –  “I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do all this through him who gives me strength.”
 
3 books recommended by Lisa:
The 4:8 Principle: The Secret to a Joy-Filled Life: https://www.amazon.com/dp/1414313047?ref_=cm_sw_r_cp_ud_dp_J7XHT94AFGH0SEME4AMZ 
Win the Day: https://amzn.to/49HnOja 
Far Beyond Gold: Running from Fear to Faith: https://www.amazon.com/dp/0785297995/ref=cm_sw_r_as_gl_api_gl_i_TB1728EB2TNS5F56HZ0B?linkCode=ml1&tag=carolinewar03-20 
 
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!
 

Creating a Positive Body Image and Taking Toxic Thoughts Captive

Episode 2 will encourage women of all ages and give you practical tools to find joy in Christ and take captive toxic thoughts about comparison and negative body image. My daughter, Kaitlyn Ward, gives honest insight into what has impacted her most in her walk with the Lord. You will be inspired in your faith and with your family after hearing this message.
 
Ephesians 3:20 says, "Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen." 
 
This passage highlights the limitless power and capability of God. It reassures us that God is not bound by our limitations or expectations. He can do far more than we can even comprehend. God's plans for us exceed our own desires or prayers. Sometimes we limit ourselves by asking for only what we think is possible or reasonable, but God can surpass even our wildest dreams.
 
I pray this episode edifies you in your personal walk with God and serves as a reminder of everything He can do through you. 
 
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!

3 Ways to Transform Your Life Today: Faith, Family, Fitness

Hey y'all! Welcome to the first episode of the living transform podcast. I’m Caroline Ward and I’m so grateful to walk alongside you on this journey as we are learning daily how to live transformed. In this episode, I’ll be encouraging you with 3 action steps to how — starting today, you can transform your life.
 
In life we go in 2 ways toward Christ or away from Christ. To find freedom in him, more joy, and more love, we need to walk toward Him. Here are 3 ways to walk toward him and transform your life.
 
3 P’s to reach your God given potential:  
Paper
People
Presence
 
Psalm 16:11 - “You make known to me the path of life; in your presence there is fullness of joy; at your right hand are pleasures forevermore..” 
2 Corinthians 3 
Romans 12:2
 
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!
 

Living Transformed Premier

In this trailer I will be outlining what the Living Transformed podcast will entail. You will find strategies to live your life fully and confidently in body, mind and spirit. I want to encourage you each time you listen with your faith, family, and fitness. My passion is to equip, empower and enable YOU to live life fully by strengthening you physically and spiritually. Propelling you to live out your best life.