GFit Nutrition

GFit Nutrition One on one NASM Certified Nutrition Coach, build muscle, lose fat/weight. RESULTS= Lose inches!

05/08/2026

Getting back to working some handstand progressions I haven’t done in a while.

I often feel like I’m spinning many tops with all the skills I work on, but that’s my nature, I’m always itching to get to the next thing.

Luckily my new workout fit 💙 from .us is easy to workout in. I can’t tell you how light, stretchy, breathable and easy to move in this fabric feels, like a cloud.☁️

Bellerive is a female owned company that offers technical performance, refined aesthetics and true comfort. Breathability, lower belly support, and durability make this a must have set. It comes in a variety of colors to choose from and the set includes the sports bra, shorts and leggings. Five color choices too. See the link in my bio for purchase, use the code GFit10 for an extra 10% discount.

I’m wearing blueberry 🫐 color

I really felt strong in my practice today and my balance was on point. I feel like I get better each day from putting in the work!

How’s your handstand game ?



05/07/2026

🎊2026 is off to a great start for client results! 🎊

Look at all these ladies that have chosen themselves and taken control of their nutrition and fitness to create real lasting change in themselves.

Nothing makes me happier than the measurement meetings when clients see the inches that they lost in addition to the weight.

Or how much better they feel by eating the nutrition their body actually needs to thrive. Gone are the bloating, the midday crashes, and feeling sluggish all the time.

I love sharing client success, I wish more clients would share their stories, I often tear up reading them myself. But it’s been like pulling teeth lately to get willing participants to share their success.

Which I understand, and respect my clients privacy above all else. I’ll have more stories to share, GFit gets results without being perfect, just consistency and making small changes along way.

✅✅When will it be your turn, when do you finally choose you. I can give you specific structure and defined objectives to reach the goals you want, not just some feel good wellness plan that isn’t defined or concrete, that will never bring results.

💥💥Reach out today to get on my calendar now, I’m quickly booking up most of May so don’t delay…

SustainableFatLoss

A word about Body Fat %Many women don’t actually operate the best at my body fat % of 15.3….and may not be optimal for ...
05/06/2026

A word about Body Fat %

Many women don’t actually operate the best at my body fat % of 15.3….and may not be optimal for everyone

15.3% body fat for a woman is very lean.
Not automatically “bad,” but it is well below average and definitely in the athletic / very lean category.

Here’s some categories for female body fat interpretation

• Essential fat: ~10–13%
• Athletic: ~14–20%
• Fitness / lean: ~21–24%
• healthy general population: ~25–31%
• Higher: ~32%+ to obese

So at 15.3%, I’m sitting just above essential fat and in a range where many women look very defined.

At that level, you likely have:
• visible muscle definition
• relatively low fat storage
• a physique that’s leaner than most women your age

💥💥Very lean does not always equal optimal💥

For some women, 15.3% can be totally fine if:
• energy is good
• sleep is good
• strength is stable
• hormones are normal
• recovery is solid
• hunger is manageable

Which I do and at age 54 I still get regular periods. But as you age post menopause you need some fat stores to help more with hormone production. Or if you don’t get regular cycles this low then it’s not a good place for you to be.

If you are that lean and have:
• poor recovery
• fatigue
• low libido
• trouble sleeping
• feeling cold a lot
• hair shedding
• mood changes
• menstrual irregularities (if premenopausal)

…then that level may be too lean for your body. Everyone’s body is different.

My body feels and operates well here but I definitely wouldn’t want any lower.

Ideally anything in the fitness range for women is an excellent place to be

21-24 %, so that actually is where you want to aim for ideally to be “fit”

But honestly anything under 31 % is healthy body fat for a female and still well ahead of the general overweight population

Getting your own scan can be helpful information. If you plug a photo of it into ChatGPT it will give you a full interpretation.

Not where you want to be, then let GFit nutrition help you now with getting to where you want to be by eating and working out to burn and reduce body fat and/or build muscle 💪



05/04/2026

NGL it was a bit of a let down to be back at my normal mobility and calisthenics Sundays at a corporate gym vs Muscle Beach

Thank goodness I’ll be back to CrossFit 717 today.

But this is when you have to allow your own energy and discipline take over and once I got going I had a fantastic workout.

So nice to run into some friends and see some familiar faces I hadn’t seen in a long time too.

I’m feeling in the best shape I’ve been in right now and I plan to continue that trajectory

The only machines I did were leg press and hypertension…

Was so annoyed I had to wait a HALF AN HOUR for the leg press, this lady literally did both legs then each leg separately. Not good etiquette to hog a machine that long, and in fact if only she ate properly she might get results out of that lifting and not think she needs all that. What a waste but she’s not my client and I don’t offer unsolicited advice, I just roll my eyes.

I can honestly look at anyone tell by their physique how they eat, and how they workout.

My clients know some very basic lifts get you real results when you eat right. And there in lies the difference, work smarter not harder!

Feels good to be back actually and I’m staying dialed in

What about you?

Connect with me here, I’ll help you get your own nutrition on point and start getting results out of your workouts. Type in “Ready”


05/03/2026

Always nice to get down to the beach for some stretching and reflecting at sunset. Spent one of my last evenings doing just that, and taking advantage of my location.

The sound of the ocean and waves is very calming and this is a rather desolate beach here, esp in the evening with few distractions.

It was a great time to contemplate my time here in Hollywood Florida and just enjoy the beauty all around me.

Plus I always to take time to stretch and restore my body as I do some very intense workouts.

Take care of your body and it will take care of you. The same can be said of our mind, quieting out distractions and taking time just for you.

Now I’m ready to head back to PA and all that awaits me there.

Rēl Snacks is quickly a new favorite for me. These snack sized edamame pods are flavorful and convenient. * dry-roaste...
05/01/2026

Rēl Snacks is quickly a new favorite for me. These snack sized edamame pods are flavorful and convenient.

* dry-roasted edamame
* crunchy
* a whole-food snack

Simple clean ingredients:

* Edamame
* Oil (non seed oil)
* Seasoning

Nothing added!!

* 9-11g protein
* Low carb
* High fiber to help digestion, which plays a huge role in absorption of nutrients too
* Plant-based to help round out my omnivore diet

And they taste great! I started with this buffalo and dill variety.

They are great for travel / gym bag / quick grab when you need it, I’ve been putting them in my beach bag!!

Here is the Amazon Link for a 10 Pack, variety of flavors to choose from for only $17.99.

https://amzn.to/3P6KEfJ. In my bio

wholefoodsnack cleaneating highfiberfoods guthealthmatters lowcarbsnack snacksmart healthychoices fitnessnutrition nutritioncoach gfitnutrition proteinonthego busylifestyle gymbagessentials travelfood beachbagessentials realfood snackideas fuelyourbody

04/29/2026

Energy you say?
Check out my antics and fun after CrossFit class.

People always ask where I get my energy from? Esp at age 54?
If I could bottle it I’d be rich….🤑 😂

Fact is energy comes from your food. Specifically carbs are your energy and they form glycogen stores in your muscles to give you energy.

I definitely don’t restrict carbs from my nutrition. Another key is breakfast before the gym, which I eat including one serving of fruit. Fruit is mostly sugar carb and this converts quickly to energy in your muscles to fuel your workout!

I am against preworkout supplements personally. If you are eating healthy and sleeping properly you should not need them. I do drink coffee, two expresso shots before the gym, each with 75 mg of caffeine then I’m done for the day.

Last energy begets energy. If you are sedentary and not used to moving your body doesn’t move well. My body moves and thrives on movement. I get a rush when I enter the gym and my body fires up like let’s go. But you gotta get out and take that first step and start moving.

And some cardio to pump up your heart and train your endurance…

Then bringing this all together is unlimited energy to workout like I do…I personally don’t need a daily step goal, my workouts give neat I need.

Client Spotlight, Kirsten Age 52Check out my amazing client Kirsten 🤩🤩 👀 👀 👏👏Kirsten, age 52, came to see me in January ...
04/28/2026

Client Spotlight, Kirsten Age 52

Check out my amazing client Kirsten 🤩🤩 👀 👀 👏👏

Kirsten, age 52, came to see me in January this year, a referral from another successful client. My business thrives and grows from mostly referrals and happy clients telling others about me and my business. Kristen is a boy mom and works in learning support at a local high school. Like many she came to me wanting a little weight loss, and to learn eating shifts for this life stage.

Kirsten has always worked out, she’s done marathons and a spartan race until she had an ankle injury. She had always been cardio focused mostly and like for many Covid times were tough and perimenopause hitting around this age.

Her plan was simple, set up macros for weight and fat loss as well as some additional strength training to supplement what she was doing at a personal trainer. We tracked movement too which was kind of eye opening as people often think they get more movement than they do at work.

It was a busy time of year too with evening events but she still managed to do her best and plan and the results followed. At our first measurement meeting she was down almost 10 lbs but with that took off 8.5 inches total including 3.5 on that belly and 3 on the hip area. True fat loss happened and you can see how different she looks in her pictures.

Kirsten will continue up take off a few more pounds to get to her final weight goal, the we will intentionally reverse here to more calories to maintain the weight loss and muscle build. This key step is crucial and very few trainers or weight loss plans even teach how to come out of a diet like I do 😊

My certifications from NASM include Certified Personal Trainer, Certified Nutrition Coach, Weight Loss Specialist and Behavior Change Specialist.

Give Kirsten a round of applause for all her hard work to use the 🧰 tools I gave her to achieve success 👏👏💪💪🧡🧡



Baked Protein French Toast I think the baked goods at Publix were getting to me. If you’ve never been to Publix, they h...
04/25/2026

Baked Protein French Toast

I think the baked goods at Publix were getting to me. If you’ve never been to Publix, they have a phenomenal bakery department with pastries especially so I think that prompted this weird craving.

I came up with this idea in my head and it was amazingly delicious. I did use the Hawaiian sweet bread because I thought it would taste better and be more dessert like vs a healthier bread.

It definitely tasted indulgent to me.

The macros came out pretty good too especially with adding egg whites and yogurt, it baked up very fluffy.

The Macros include 1 TBSP of light butter, you could use a sugar free syrup instead, I’m not a big syrup fan.

Makes 4 servings for macros

Ingredients
1/2 C Oikos Triple Zero Vanilla Yogurt
1/2 Cup Egg Whites
2 Large Eggs
4 TBSP Monkfruit
2 TBSP Sweet Cream Creamer
2 TSP Cinnamon

Whip all ingredients in a blender until smooth.

Spray a glass dish with zero calorie spray.

Pour in half your blended mix, layer in

4 Slices Bread, I used sweet Hawaiian
Extra cinnamon
1 TBSP Light Butter

turning to coat evenly. Pour over the rest of the mixture. I let it sit for about half an hour to absorb. Sprinkle a little more cinnamon on top.

Then bake at 375 degrees for about 20 min, until it gets crispy on top.

I served with 1 TBSP light butter.

mealprepbreakfast lowcalorierecipes highproteinmeals eggwhiterecipes greekyogurtrecipes oikostriplezero monkfruit hawaiianbread cinnamonrecipes healthycomfortfood breakfastideas fitfoodie eatforresults fatlosstips gfitnutrition

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