GFIT Wellness

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The Recommended Dietary Allowance (RDA) is a set of dietary guidelines established to ensure that individuals consume sufficient amounts of essential nutrients to prevent deficiencies. However, it's essential to understand that RDAs are NOT necessarily the optimal amounts for achieving overall health and well-being. Here's why: 👉RDAS ARE MINIMUM REQUIREMENTS: They represent the minimum amount of a nutrient needed to prevent deficiency, NOT the optimal amount for health. 👉INDIVIDUAL NEEDS VARY: People's nutritional needs can vary significantly due to factors such as age, sex, body size, and physical activity level. 👉RDA RESEARCH IS OUTDATED: Newer research suggests that consuming higher amounts of certain nutrients, such as protein, vitamin D and omega-3 fatty acids, has additional health benefits beyond preventing deficiency. While RDAs provide a useful framework for preventing nutrient deficiencies, they should NOT be seen as the ultimate goal for achieving optimal health.

Exercise is about much more than physical health - it has direct and indirect impacts on mental health, too. Ready to improve your mental and physical health? Send us a message to be paired with one of our expert coaches and start your journey💪

Congrats to Natalie and her client Lisa on her fantastic transformation! START DATE: April 2024, 9 months postpartum SHORT TERM GOAL: Lose 25 lbs (doubled that!) BIGGER WHY + LONG TERM GOAL: Be a strong, healthy, present and engaged mom to her 2 boys ❤️ Natalie says: "HOW WE DID IT: * PRIMER PHASE, 6 weeks, calories set right around her estimated TDEE (maintenance) * Establish a healthy metabolic and hormonal baseline * Build a solid foundation of healthy habits before entering a fat loss phase. * Her commitment and adherence was 110% and her body responded incredibly well. * From there we went into her FAT LOSS PHASE, calories never went below 1740. * With impeccable commitment to her goals she was able to “get in and get out” of her fat loss phase and into the REVERSE DIET. * Lisa’s body continues to respond beautifully and we have increased her calories up to 2300 (and counting). * We are now in LEAN BUILDING PHASE to increase lean muscle mass and build strength so she can outwork her growing boys 😁 * We will continue to gradually increase her calories to ensure she has the proper fuel to make gains 💪🏼 * Lisa strength trains 4x/week * Minimal cardio but a strong emphasis on NEAT and daily steps. A few things I love about Lisa: - Right from the jump her goals were realistic, attainable and meaningful. - I have never heard Lisa speak negatively about herself and hate on herself. This is important. - Lisa also tweaked her back pretty badly midway into her fat loss phase which was pretty devastating. She couldn’t even pick up her kiddos…. but she buckled down, stuck to her plan, sought treatment and recovered fairly quickly (thank goodness). I’ve said it before and I’ll say it again… Nothing brings me more joy than seeing a mom get strong. Keep up the great work Lisa ❤️"

STRENGTH TRAINING IS THE FOUNDATION OF OUR TRAINING PLANS. Not only does it drive body composition changes - it also has a host of incredible health benefits, from improving internal health markers, to reducing your risk of disease, to optimizing your mental health. Want to work with us? Click the link in our bio to learn more.

The best gift you can give this Valentine's Day? Sharing the gift of fitness with your partner - or a friend! Click the link in our bio to refer, and you'll both receive a special treat ❤️💟

MEET ROBIN! Robin our newest coach, and a former GFIT client! She has the lived experience of transforming her life from struggles with weight, mental health challenges, and unhealthy habits into a vibrant, empowered lifestyle. Robin is passionate about using her journey to inspire others, and good news- she's accepting clients! Reach out today to get started!💪

KNOW YOUR GOALS! If your main goal is optimizing your body composition, then the evidence clearly shows that prioritizing strength training will give you better results than cardio will. But this doesn't mean that being active isn't important! It means that high intensity cardio should be used wisely and in moderation - while lower intensity forms like walking tend to give you the needed cardiovascular benefits, while still supporting your body composition goals. Ready to learn how to build a training routine that's going to help improve your health and reach body composition goals for once and for all? Reach out today to get started!

MEET CHRISTINE! Christine’s transformation began in November 2021, motivated by a desire to enhance her physical and mental well-being. Initially, her fitness and nutrition were inconsistent, relying on convenience foods, processed meals, and low protein intake. Her workouts mainly consisted of long cardio sessions, and she felt intimidated by strength training.

 With determination and a personalized plan from her coach Suzanne, Christine shifted her lifestyle. She moved from cardio to a structured strength training program focused on progressive overload and embraced a balanced, whole-foods diet with specific protein targets. This holistic approach, combined with a consistent daily step count, helped her lose excess weight and build lasting strength, placing her among the 5% who maintain long-term weight management.

 After fully recovering from a tummy tuck to remove excess skin, Christine is ready to embark on her next chapter: a lean building phase. Congrats to Christine and her coach Suzanne on this incredible transformation!

Swipe to read some client wins! So proud of our GFIT fam's dedication and progress! If you're ready to take the leap and become a client - dm us today!