Ep.16 5 Realistic Nutrition Habits for Sustainable Fat Loss

Ep. 18 "I Did That!": From Busting Out of Jean Shorts to Happy Tears in a Bathing Suit

If you've been doing everything right — eating healthy, working out, staying consistent — and the results still aren't matching your effort, this episode is for you. One of my clients, Cailla, once felt like her body was completely working against her. She was dealing with PCOS, a pre-diabetic diagnosis, and had developed disordered eating after years of trying every program, nutritionist, and fitness plan out there. Sound familiar? Today I'm sharing exactly how she went from busting out of her jean shorts to happy tears in a bathing suit — and what actually made the difference. Spoiler: it wasn't more discipline. It was the right structure. In this episode you’ll learn:  * Why willpower fails busy women and what to do instead * How Cailla managed PCOS and blood sugar without giving up the foods she loves * My Weekly GEM Plan strategy and why it works when life gets chaotic * How to stop being your own worst enemy and finally feel like yourself again This is for the woman who is juggling everything — work, family, life — and still wants to show up for herself. You don't need to be perfect. You just need a plan built for your real life. Takeaways Celebrating small victories is crucial for motivation. Transformation stories often highlight the journey, not just the outcome. Personalized plans are more effective than one-size-fits-all approaches. Mindset plays a significant role in overcoming emotional eating. The ripple effect of personal change can inspire others. Building awareness is key to making better choices. It's important to pause and reflect before reacting to cravings. Quick fixes are not sustainable long-term solutions. Every individual has the potential to achieve their goals. Support and strategy are essential for lasting transformation. Chapters 00:00 Celebrating Small Victories 03:00 The Journey of Transformation 05:51 Building a Personalized Plan 09:04 Mindset and Emotional Eating 11:51 The Ripple Effect of Change 15:00 Finding Your Hidden Gem Links & Connection:  Submit your Questions HERE [https://www.gemfitness.co/questions] Apply for 1:1 Coaching [https://www.gemfitness.co/apply] Instagram: @grazhel [https://www.instagram.com/grazhel]

Ep. 17 The Invisible Work Nobody Tells You About Fitness: Why You Can’t Stay Consistent

Today, I’m breaking down the overlooked invisible work nobody tells you about fitness. Fitness isn’t just about the physical, it’s a total mental overhaul. We’re turning excuses into opportunities and learning why the right support system changes everything. Ready to become the person who actually reaches those outcomes? Let’s dive in. Takeaways * You are not your thoughts; you are responsible for your responses. * A growth mindset allows for learning and improvement. * Just trying harder is not an effective strategy. * Delayed gratification is essential for long-term success. * Excuses can be used as data points for growth. * Consistency does not equate to perfection. * Ask yourself who you need to become to achieve your goals. * Having a support system is crucial for success. * Compassion towards oneself is a powerful tool. * Change is necessary for transformation and growth. 00:00 Kickstarting Your Fitness Journey 05:11 The Importance of Mindset 11:54 Delayed Gratification and Patience 14:38 Excuses: A Data Point for Growth 20:12 Asking for Help and Support Links & Connection:  Submit your Questions Here [https://www.gemfitness.co/questions] Apply for 1:1 Coaching: https://www.gemfitness.co/apply [https://www.gemfitness.co/apply] Instagram: @grazhel [https://www.instagram.com/grazhel]

Ep.16 5 Realistic Nutrition Habits for Sustainable Fat Loss

5 Realistic Nutrition Habits for Sustainable Fat Loss Struggling with fat loss? In this episode, I break down the exact 5 nutrition habits that help my clients achieve sustainable fat loss without crash diets or feeling miserable. 🎯 Perfect For: Women who want to drop body fat, look snatched, and maintain their results long-term without restrictive diets or constant hunger. ✨ What You'll Learn: * Knowing and doing are two different things. * Eat enough for your goals, not less. * Slashing calories can lead to energy depletion. * Focus on overall health, not just weight loss. * Track your food to understand your intake better. * Portion control can aid in fat loss without tracking. * Protein is crucial for muscle preservation during dieting. * Nutrient-dense foods help you feel full longer. * Hydration is key for overall health and performance. * Mindful eating can improve digestion and satisfaction. 00:00 Introduction to Sustainable Nutrition for Fat Loss 01:26 Understanding Caloric Needs and Deficits 06:11 Tracking and Measuring Progress 10:52 Portion Control and Mindful Eating 13:44 The Importance of Protein 16:56 Nutrient-Dense Foods and Vegetables 19:49 Hydration and Electrolytes 20:47 Mindful Eating Practices 27:17 Simplicity in Nutrition Habits Electrolytes: https://redmond.life/products/re-lyte-hydration [https://redmond.life/products/re-lyte-hydration] (use code: juscruzmore for 15% off) Links & Connection:  Website: https://www.gemfitness.co/ [https://www.gemfitness.co/] Apply for 1:1 Coaching: https://www.gemfitness.co/apply [https://www.gemfitness.co/apply] Instagram: https://www.instagram.com/grazhel [https://www.instagram.com/grazhel]

Ep.15: Here's what I would I do if I was kick-starting my fitness routine

Are you ready to transform your approach to movement and build lasting habits without overcomplicating things? In this episode, I share straightforward strategies focused solely on movement to help you start strong and stay consistent, no matter your current level. In this episode: * Why starting where you are now matters more than trying to pick up where you left off * The importance of daily steps and how to gradually increase them * Why resistance training should be your priority—regardless of your fitness goal * How to plan weekend activities that incorporate movement without sacrificing social life * Common mistakes that sabotage progress, like ignoring your current capacity and overcomplicating workouts * The concept of building a habit using simple, sustainable actions * How to create flexible plans: ideal week, rolling with the punches, and bare minimum commitments * The importance of giving yourself grace and adapting your routine when life gets stressful * The role of consistency and keeping promises to boost confidence in your journey Links & Connection:  Website [https://www.gemfitness.co/] Apply for 1:1 Coaching here [https://www.gemfitness.co/apply] Connect with me on Instagram: @grazhel [https://www.instagram.com/grazhel]

Ep.14: How to cope when life is trying to knock you down

In this episode, Coach G discusses how to cope with life's challenges, emphasizing the importance of focusing on what you can control, hitting the reset button when necessary, and taking small actions to move forward. The conversation highlights the significance of mindset, accountability, and the power of small steps in overcoming feelings of overwhelm and stress. Takeaways: * Focus on what you can control to reduce stress. * Identify what is outside your control and let it go. * Your actions, mindset, and effort are within your control. * Taking radical responsibility for your choices is crucial. * Hitting the reset button can happen at any time. * A fresh start doesn't have to wait for a new week. * Five-minute actions can create momentum. * Small steps can lead to significant changes. * You are capable of overcoming life's challenges. * Don't delay feeling better; take action now. Links & Connections Website: https://www.gemfitness.co/ [https://www.gemfitness.co/] Apply for 1:1 Coaching: click here [https://www.gemfitness.co/apply] Come connect with me on Instagram: @grazhel [https://www.instagram.com/grazhel]