GFit Nutrition

03/24/2026

How’s your Belly measurement?

What’s the best predictor of long term health? It’s how much body fat you have, muscle is the organ of longevity.

If you carry excessive fat in the midsection or see that number increasing, ie…pants getting tighter you should be concerned.

You can easily test yourself at home, without paying for an expensive machine scan.

The circumference right at your belly button!
You want it at half your height or less…in inches

My clients on average lose 3-4 inches on that belly measurement in 12 weeks, even if you only lose 12-15 lbs.

An Easy at home litmus test and health indicator! Try it ✅✅✅

Throw out the BMI
I truly believe understanding body fat vs muscle is the best health indicator.

Where do you carry fat? For most people it’s the belly area!!!

You can ascertain your propensity towards diabetes and heart problems. It’s said to be a better barometer than BMI as that does not account for fat mass around the body or body composition. This is a much easier to calculate litmus test and is a quick measure you can do yourself.

The calculator is simple. But the simple math is your height in inches\2 should be greater than your belly circumference. This is the area right where your belly button is, not your waist. If it’s less than half your height you are in at least a mostly healthy body fat position.

So for me, my height is 5’3”, so 63 inches and my belly measurement is 27. (this is slightly lower than your actual waist and different than your pants size).
So 63/2= 31.5

My 27 in belly measurement is less so I’m in the desired range.

Give it a try if you’d like.

03/24/2026

How’s your Belly measurement?

What’s the best predictor of long term health? It’s how much body fat you have, muscle is the organ of longevity.

If you carry excessive fat in the midsection or see that number increasing, ie…pants getting tighter you should be concerned.

You can easily test yourself at home, without paying for an expensive machine scan.

The circumference right at your belly button!
You want it at half your height or less…in inches

My clients on average lose 3-4 inches on that belly measurement in 12 weeks, even if you only lose 12-15 lbs.

An Easy at home litmus test and health indicator! Try it ✅✅✅

Throw out the BMI
I truly believe understanding body fat vs muscle is the best health indicator.

Where do you carry fat? For most people it’s the belly area!!!

You can ascertain your propensity towards diabetes and heart problems. It’s said to be a better barometer than BMI as that does not account for fat mass around the body or body composition. This is a much easier to calculate litmus test and is a quick measure you can do yourself.

The calculator is simple. But the simple math is your height in inches\2 should be greater than your belly circumference. This is the area right where your belly button is, not your waist. If it’s less than half your height you are in at least a mostly healthy body fat position.

So for me, my height is 5’3”, so 63 inches and my belly measurement is 27. (this is slightly lower than your actual waist and different than your pants size).
So 63/2= 31.5

My 27 in belly measurement is less so I’m in the desired range.

Give it a try if you’d like.

03/24/2026

03/23/2026

Conquering and overcoming fear is a big part of calisthenics progressions.

This may not seem like much, but I conquered a fear yesterday and attempted my first handstands on parallel bars.

While I didn’t hold it for long yet, just attempting it finally, feeling it out so I understand how I am going to fall and to gain confidence and control is the key.

Being surrounded by so many top tier calisthenics athletes like and all the crew definitely was inspiring.

Give him a follow if you want to see some highly skilled practice, he’s amazing, as you can see, watch to the end 🤩.

It was easy to push my game to try and keep up, although I was realistically about 2 times their age 😊

What an awesome afternoon in South Beach.

Calisthenics builds your body differently, start incorporating it into your routine.

03/22/2026

Traversing the Rig Challenge

Everyone knows I like a challenge.

Anytime I visit a new CrossFit gym I challenge myself to climb the entire way around. And here at Gator CrossFit the rig is one big long contraption.

So it was not easy, and it had the obstacle of the Wall Ball Targets in the way near the front to navigate around too.

My forearms felt dead by the end, and that last pull to flip off at the end was so hard, but I did it.

The Rig is about 50 ft long

Who else is up for the challenge?

03/21/2026

Be Natural, Be You

In today’s world it’s hard to tell what’s real and what’s enhanced. At 54, what you see from me is 💯 the real me.

I take my own little pics, no filters, professional photographers or AI.

My body is 💯 natural me too, I don’t do any expensive cosmetic procedures, nor have I had any surgical enhancements either.

I don’t chase the fads, whether it be cold plunges at 5am, eliminating carbs, gluten or beef for that matter, take 40 supplements all the time, fasting all day, red light masks, slant boards, glucose monitors, peptides…

I think when you eat properly, keep yourself fit in all dimensions, and simply come to peace with yourself you don’t need all of that. Your wallet will thank you.

As I tell my clients, your own inner confidence can shine through. So buck the trends, and the societal pressure of what an aesthetic ideal is.

We are all unique individuals with an array of body types, embrace to body you have and naturally make it the best it can be.

It’s very freeing and I hope more people decide to chase natural too.

And that’s the message and ideal I will continue to put out there.

03/19/2026

Open 2026 complete ✅✅

When people tell me they want to get shredded, I tell them eat at maintenance and do CrossFit for even 3-4 days a week for 6 month to a year. Your body will look very different if you bring those two components together.

But doing the Open was a challenge for me just to see mostly where I fell amongst my peers, females in the 50-54 age bracket, vs expectations of winning.

All were fast hard hitting workouts but I felt that workouts 1 and 3 played to my strong suits whereas workout 2 was harder for me. I did the first one at my home gym CrossFit 717 in Lemoyne PA and the second two at Gator CrossFit in Hallandale Beach, FL

You can see the workouts at the end of the video, and my first ever no rep on a bar over burpee. If you don’t keep the standards it’s a no rep and you have to do the move over again.

While I didn’t input my times in officially CrossFit does put out charts so you can see where your reps place you in percentage-wise vs your age bracket.

Here is how I fared worldwide in my age bracket females only:
Overall Average : around top 70th %
Workout 1 : 201 reps 75th percentile at .717
Workout 2: 89 Reps 50th percentile
Workout 3 180 Reps 85th percentile Gator CrossFit

And it makes sense as I’m very strong and fast at high volumes of burpees but the 35 lb RX weight in workout 2 ground me away, I only typically do snatches with 20-25 lbs

I probably could have pushed a little harder and fared a little better. But I’m happy overall.

So next year I’m going to do it again, and push as hard as I can. As I bump up to a new age bracket, and the masters level for 55 plus….

If you have never tried CrossFit I highly recommend it is something everyone try at some point in their exercise career. You’ll learn a ton and push yourself in ways you never imagined even if you’re a part timer like me.

03/18/2026

Actually I’m staying in complete control here at age 54.

Ahead of the final workout in the CrossFit Open 26.3 I did a light day of handstands and mobility. Well a light day for me.

Things that make my body feel good, limber and strong to be ready for the intensity of the Open.

I’ll share how that went tomorrow. At 54 I’m in the final RX age bracket, and I’ll move to the masters (senior 😂) category next year.

Age will not slow me down. I will keep my nutrition anx fitness on point and set my own expectations for myself and my body as I age.

That’s the real fountain of youth, NATURALLY.

03/17/2026

Client Spotlight 📣 📣 📣

Check out my amazing client Dawn.🤩🤩💪💪🧡🧡.

Dawn, age 63, came to see me in January, a referral from another client. Dawn was my daughter’s 8th grade algebra teacher and I actually used to substitute teach for her class, in my former pre-GFit life. Dawn is now happily retired and came to see me to understand food, kickstart some weight loss and get back into weightlifting.

Dawn is a former athlete, and actually went to the Olympic trials for swimming. She also dedicated many hours to coaching, and had already started some run training on her own. She had a half marathon in her sights at the end of April. She just needed a framework to show her the tools to get to her goals.

During her initial 12 weeks with me Dawn lost over 20 lbs and over 12.25 inches on my 5 key measurement. This included 4 inches on her midsection, the picture shows it all. She will continue with a little more weight loss then will move on to maintain and muscle building. She has the enthusiasm to then graduate and maintain this all on her own after that.

And that is the win, not just a short term diet but how to maintain weight and the right workouts to stay fit and healthy as you age, making life fun and functional.

nutritioncoach

03/16/2026

Not only did I participate in the CrossFit Open Workouts this year, I got to attend the Live Wodapolooza Event in South Beach Miami.
It was a cool venue just to walk around but sadly with the immense storms yesterday they suspended the competitions outdoors.
So I pivoted and went to a Signature Crunch on 13th St in South Beach and got in a workout too.

With my umbrella in had South Beach is always great for food, shopping and people watching.

I’m loving living in an area where so many people are fitness minded. The warm weather lends itself to an active lifestyle here. But occasionally you do get showers, they don’t typically last all day though. When I lived in Naples last year I only saw one day of rain!

Get active and most if all get out and explore the world around you 🥳

03/15/2026

I know it looks like I’ve been just laying around in the beach 🏖️ but trust me, workouts have been happening and my nutrition has stayed on point.

For me that’s a given.

So here’s a little challenge I did coming courtesy of .to.eat , thanks Becca for all the ideas.

Start on the wall with your feet, kick over, land on one leg into a push-up, back up.

Just doing one is great, I evolved it to 5 in a row.

Having free flow of movement with your body as you age is what will keep you looking and feeling young!! At 54 yrs old I will tell you fitness and nutrition are the real fountain of youth, I don’t pay for expense beauty procedures or Botox, those just make you look fake.

DM me today to get started on your own plan 🧡

03/14/2026

Wonderful Week with both of my kids here for their Spring Break from Penn State.

We had a mix of adventure and relaxation ocean and poolside, plus a host of delicious meals.

The last evening we got an impromptu firework display at my condo.