GFit Nutrition

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

03/31/2026

Client Spotlight 📣 📣 📣

Susie, age 52, came to see me in December to get off the ground running with her plan in January. Susie works in IT for the government which is sedentary and stays busy with her boyfriend and family, and being active, with boxing class and hiking.
Like many women she felt the impacts of getting older and finally hit the point where she needed to switch things up.

We set her up with macros for weight loss and also a shift in workout routine, boxing is great for calorie burn but not fat loss, diversity in workouts is what’s effective.
Ironically she says she felt like she was eating way more food. From a calorie standpoint she was actually eating less, it just feels like more when you eat whole food not more refined carbs and fats which do down easy with calorie density, I hear this often from clients.

So the appropriate fueling combined with the right workouts Susie saw the changes she wanted. Now finishing down 15 lbs and losing almost 3 inches around those middle areas she feels great and looks great too, plus clothes fit so much better. She’s feeling happy and confident. Her final goal weight isn’t far off and then she will move to maintaining and keeping the weight off as she starts to build new lean muscle as she ages instead of the opposite.

Susie is a prime example of someone who could have opted for a cosmetic weight loss drug you see advertised but instead chose to do it the right way and the investment in herself will pay off long term in not only her weight but her overall health too.

Give her a round of applause for finally talking that leap and getting herself the results she wanted with GFit and the tools 🧰 I gave her.🙌🙌🧡🧡

03/28/2026

Spicy Yogurt Hummus

People ask me about Hummus all the time. Is it healthy…yes.

Mine: 1/2 cup 100 cal
Store bought: 1/2 cup 560 cal (who honestly is only eating 2 TBSP!!!?)

Traditional hummus is calorie dense in carbs and fat with a little protein.

So that’s your answer, people eat this and dip crackers in it, and the calories get astronomical.

Another example of healthy eating vs targeted eating.

If someone shares a bean recipe and defines it as protein rich it’s simply untrue. Beans are carb and fiber rich with a little bit of protein so once you understand these principles life and choices get easy.

So I decided to make my own homemade hummus dip with a blend of chick peas and yogurt, the best of both worlds. And it was delicious.

Instead of oil I used chili crisp for some extra spice and Goya fancy pimentos for red pepper. 🌶️

With my dip you got a 1/2 cup serving for just over 100 calories, the standard red pepper hummus has about 560 calories for half a cup 😮
And it easily whipped up fast in my blender in no time. I had mine with a few crackers but you could dip veggies too.

Life is all about choices.
Makes 4 servings for macros.

healthysnack weightlossrecipes easyhealthymeals macrofriendly nutritiontips fatlossfood healthyfoodideas greekyogurtrecipe chickpearecipe mealprep proteinrecipes wholefoodnutrition calorieawareness gfitnutrition healthychoices beans carbs fiber

03/28/2026

Spicy Yogurt Hummus

People ask me about Hummus all the time. Is it healthy…yes.

Mine: 1/2 cup 100 cal
Store bought: 1/2 cup 560 cal (who honestly is only eating 2 TBSP!!!?)

Traditional hummus is calorie dense in carbs and fat with a little protein.

So that’s your answer, people eat this and dip crackers in it, and the calories get astronomical.

Another example of healthy eating vs targeted eating.

If someone shares a main ingredient bean recipe and defines it as protein rich it’s simply untrue. Beans are carb and fiber rich with a little bit of protein so once you understand these principles life and choices get easy.

So I decided to make my own homemade hummus dip with a blend of chick peas and yogurt, the best of both worlds. And it was delicious.

Instead of oil I used chili crisp for some extra spice and Goya fancy pimentos for red pepper. 🌶️

With my dip you got a 1/2 cup serving for just over 100 calories, the standard red pepper hummus has about 560 calories for half a cup 😮
And it easily whipped up fast in my blender in no time. I had mine with a few crackers but you could dip veggies too.

Life is all about choices.
Makes 4 servings for macros.

healthysnack weightlossrecipes easyhealthymeals macrofriendly nutritiontips fatlossfood healthyfoodideas greekyogurtrecipe chickpearecipe mealprep proteinrecipes wholefoodnutrition calorieawareness gfitnutrition healthychoices beans carbs fiber

03/27/2026

One thing that stays consistent here in Florida is my workouts. Making those a priority in your day brings results.

Gator CrossFit here in Hallandale Beach makes it easy to stay fit. I’m enjoying the challenging classes as well as free time after to practice my fun stuff.

Here’s a sample of a normal workout day for me.

Finding a gym that matches your vibe will always bring you back.