GFit Nutrition

04/21/2026

Transformation Tuesday

Check out my fabulous client Holly!! 🤩🤩👊🧡

Holly, age 40, came to see me in at the end of 2025 to hit the ground running with a plan in hand ahead of the new year. I met Holly at my old gym a few years ago but she left to have a baby and I changed things up as well. It was great to reconnect to work on some goals with her. Holly is married, with a hubby in the military plus 3 beautiful kids. She has moved around and dealt with deployments. She is a very active hands on Mom, and likes to set the best example for her kids with eating and exercising. You can imagine dealing with deployments she knows how to handle being busy, and her husband is also active and very supportive. All this lends to success with a plan, but you can also imagine his tough it can be being a military wife with your husband deployed and getting off track with yourself amidst it all.

The keys to Holly’s plan were simple, start with macros for weight loss and couple that with an effective workout regimen she could do at home or at a gym. She really needed that flexibility with one not in school full time yet, and it came in handy over the course of the plan when kids had to stay home sick or holidays. With a background in exercise science she had a great foundation already too.

She dialed it all in and had consistent results over the course. She is currently down over 24 lbs and when we did measurements week 10 she had already lost 12.25 inches including 5 inches off her belly. She’s been a great role model for healthy eating for her kids as well as taking her own health seriously and getting into a healthy body fat position. She will finish out her weight loss and then move into maintenance to graduate and carry this all on her own.

I can’t say enough good things about Holly, she truly impressed me with managing her plan plus she truly is a kind person too and a superior Mom. If you know her you know 🧡🧡, I am very grateful to have been a part of this journey with her. Just look at that pic in her 80s gear!

Holly says, “I met Gretchen just over 4 years ago when she was bouncing around during group fitness classes and I was just trying to survive them! I had lost some weight at that point, but soon after got pregnant with our youngest child. After a pregnancy loss the year before, I was too anxious to continue working out because I thought I would do something wrong. Not long after the baby was born, my husband deployed for a year and I was just trying to get through the post-partum time while raising 3 young children while he was away - and I turned to food to make me happy. Eating constantly and being "too tired" to go to the gym meant the number on the scale just kept creeping up.

This past year I turned 40 and said "enough is enough" because I want to be able to keep up with my kids during their never ending activities. I asked Gretchen for help. She got me on board with a nutrition plan to fit my goal of losing weight and getting back to the gym to build muscle. I am not perfect. I had good weeks and bad weeks but I learned a LOT about properly fueling my body.

I love that Gretchen doesn't push expensive MLM products or supplements. She points you towards real food. My plan with her was not a one size fits all diet - it was truly tailored to me as an individual and was an educational experience. My kids noticed the change as I started weighing and measuring my food - and I had to be really careful about how I discussed the change with them - especially with a 10 year old daughter who is starting to hear friends and older kids talk about weight themselves. I see the positive change throughout our entire household.

During my 12 weeks with Gretchen, I officially lost 18 pounds - but if you back up 2 weeks to when I did my initial consult with her, I ended up 24 pounds lighter! I am thrilled to be able to comfortably fit into my favorite jeans that I've been holding onto for years and look forward to buying a new swimsuit for summer vacations!”

Now that’s a true win, fantastic work Holly, look forward to you hitting that final weight goal and transitioning to maintenance soon, keep up the great work.🥳🥳🧡🧡💪💪

04/20/2026

It’s nice to get so many compliments on my legs. Which always strikes me as I’m very upper body focused especially since my hip replacements

Here are a few exercises I enjoy incorporating to work my quads without needing a machine.

Give them a try, they really dial into the quads deep.

04/18/2026

Fridays are Freaky at

What doesn’t challenge you doesn’t change you

Rope Climbs
Snatches
Sprints
Thrusters
Muscle ups

We did it all.

Solid workout to finish out the week 🧡👊

04/14/2026

Lean, muscular, and metabolically favorable💪

Thanks for bringing in for In Body scans for members. Check them out to get yours. Here’s mine!

✅Body Fat 15.3%
👉👉everyday of the year, needed, that’s just natural me ALL the time as a 54 yr old female.

👊Macros Work if you work them, and stop worrying about the scale.

💪58 lbs of Lean Muscle Mass
👉👉There is nothing harder than building muscle on a female naturally, esp as you get older. You can’t leave it up to guesswork, you have to be targeted in your eating if you want to get toned, macros gets you there, I can teach you.

BMI never tells the whole picture or just the scale👉👉👉Body Fat % and Muscle Mass matter much more.

Big picture first, here is the Chat GPT analysis

✅✅At 54 years old, 5’2.5”, 124.9 lb, my scan:

• Body fat %: 15.3% → very lean
• Skeletal muscle mass: 58.6 lb → excellent
• Visceral fat area: 35.8 →very low
• BMI: 22.5 →normal, but BMI matters less

✅ For a woman, this is very lean.
Not “normal average woman lean.”
• fitness lean
• athletic lean
• clearly body composition–focused lean which is typically seen in professional athletes.

✅Skeletal Muscle Mass (SMM): 58.6 lb

This is one of the best numbers on my sheet.

For my height and body weight, 58.6 lb of skeletal muscle is excellent.

I’m not just “thin.” I am strong and toned, following macros for many years now at maintenance.

A lot of people weigh less than me, even clients, but but a large percent of my weight is myscje. And I DON’T look bulky. Women can bulk or get huge unless they take steroids or enhancements, it’s that simple.

I’m carrying a better-quality body composition.

That’s one of the main reasons my score is high at 86.

✅Visceral Fat Area: 35.8 is very low.

Visceral fat is the fat stored deeper around the organs, and it’s more tied to:
• insulin resistance
• metabolic disease risk
• cardiovascular risk

• Under 100 = favorable, I’m at 35.8

💥💥This is honestly one of the most meaningful “health” numbers on the page💥💥

BMI is irrelevant and needs abolished for a better composition measure.

04/14/2026

Lean, muscular, and metabolically favorable💪

Thanks for bringing in for In Body scans for members. Check them out to get yours. Here’s mine!

✅Body Fat 15.3%
👉👉everyday of the year, needed, that’s just natural me ALL the time as a 54 yr old female.

👊Macros Work if you work them, and stop worrying about the scale.

💪58 lbs of Lean Muscle Mass
👉👉There is nothing harder than building muscle on a female naturally, esp as you get older. You can’t leave it up to guesswork, you have to be targeted in your eating if you want to get toned, macros gets you there, I can teach you.

BMI never tells the whole picture or just the scale👉👉👉Body Fat % and Muscle Mass matter much more.

Big picture first, here is the Chat GPT analysis

✅✅At 54 years old, 5’2.5”, 124.9 lb, my scan:

• Body fat %: 15.3% → very lean
• Skeletal muscle mass: 58.6 lb → excellent
• Visceral fat area: 35.8 →very low
• BMI: 22.5 →normal, but BMI matters less

✅ For a woman, this is very lean.
Not “normal average woman lean.”
• fitness lean
• athletic lean
• clearly body composition–focused lean which is typically seen in professional athletes.

✅Skeletal Muscle Mass (SMM): 58.6 lb

This is one of the best numbers on my sheet.

For my height and body weight, 58.6 lb of skeletal muscle is excellent.

I’m not just “thin.” I am strong and toned, following macros for many years now at maintenance.

A lot of people weigh less than me, even clients, but but a large percent of my weight is myscje. And I DON’T look bulky. Women can bulk or get huge unless they take steroids or enhancements, it’s that simple.

I’m carrying a better-quality body composition.

That’s one of the main reasons my score is high at 86.

✅Visceral Fat Area: 35.8 is very low.

Visceral fat is the fat stored deeper around the organs, and it’s more tied to:
• insulin resistance
• metabolic disease risk
• cardiovascular risk

• Under 100 = favorable, I’m at 35.8

💥💥This is honestly one of the most meaningful “health” numbers on the page💥💥

BMI is irrelevant and needs abolished for a better composition measure.

04/12/2026

Building stronger and leaner over time 🩵

Commitment to a lifestyle, and pushing your body progressively harder will build you.

My abs continue to get more defined, esp when you lift heavy and do challenging core mores like these push up variations.

Give them a try, how do you level up?

04/09/2026

Never let age define you.

The last time I roller skated for real was in the 80s…

A few times out here in Hollywood Beach on the Broadwalk and my skills are coming back. Tricks and turns too.

We all think about Lifespan, how long can I live? The average life expectancy in the US is 79, medical technology can keep us alive much longer.

I’m more concerned about my Healthspan. How long can I thrive in life and stay active and functional doing the things I enjoy.

If you make it to 85 but your sedentary and shut in from your 60s in is that the life you want?

Start thinking instead about your healthspan, how long you live and are able to stay active and enjoy life. I don’t plan to slow down anytime soon.

It all starts with how you eat and nutrition plus staying active and doing workouts that maintain lean muscle mass.

That’s what GFit Nutrition is all about…let me show you how.

I plan to be roller skating and doing handstands into my 80s….

04/08/2026

Yes I do more than just flip around bars, sometimes I lift them.

It was Max Day at so time to check in on our strength. My body is small but mighty, and I have a lot of muscle mass on this 5’ 2.5” frame.

I eat and workout to build and retain muscle mass as I age, that’s what GFit Nutrition is all about.

Just lifting isn’t enough and just healthy eating isn’t enough, you must combine both properly, that’s what I teach my clients how to do.

I was happy with my 475 lbs combined on squat, deadlift and bench.

Not too shabby. I could easily deadlift and squat higher, but with hip replacements that’s unwise. While my titanium hips are strong, replacements have a 30 yr life span and you don’t want them to wear out sooner.

Second revision surgeries are not nearly as easy.

Build your body well and take care of it, that’s the key to aging how you want, functional and strong 🧡💪

04/07/2026

Client Spotlight 📣 📣 📣 , Amy, age 49

Amy re-enlisted with me in January to redial in her macros. Sometimes goals change, and having the accountability and guidance of a coach can be effective for dialing back in. Amy’s intent was not weight loss, it was body recomposition and getting stronger, this is precisely what more women should be doing as they get to their late forties and fifties instead of chasing skinny and scale numbers.

If you’ve never done maintenance and just weight loss your missing the boat on maintaining muscle mass as you age and set yourself up for weight regain.

Amy’s 12 weeks were effective, she lost a little weight but more importantly lost inches, including 4 around her belly. She’s feeling strong and confident in how she looks and how her clothes fit, that’s the win. How you look is how you eat, once you accept that fact you can choose to make the changes or not. Getting her nutrition back to congruent with her workouts is when the results start to show.

The other component strong comes from her workouts, I typically give my clients easy workout programming to do on their own, I’m not a trainer. But Amy has an awesome trainer in Sherry Collins Julseth and her training company Impower Fitness, LLC. It’s small group training that is lifting focused on challenging yourself to lift heavy, but in a safe environment. I have many successful clients that have paired up with Sherry to achieve awesome results. She’s fantastic and my former instructor too 💪🧡

And you can see from the pics how strong Amy is, wearing a weighted vest, lifting the trap bar and even doing a handstand. Yes lifting and taking control of your nutrition makes you feel empowered.

Fantastic job Amy, keep embracing eating to build your body and getting stronger, this creates your body everyone wants🏋️‍♀️ 🧡🎉

04/02/2026