GFit Nutrition

GFit Nutrition One on one NASM Certified Nutrition Coach, build muscle, lose fat/weight. RESULTS= Lose inches!

06/03/2026

Don’t tell me kipping pull ups aren’t real pull ups, I get annoyed when I hear that.

Kipping pull ups especially when you can butterfly them consecutively is a skill. And takes time and practice to master.

Fact is a diversity is your regime will always build you stronger. Kipping pull ups build strength same as regular pull ups and are often a progression to get people on the path to mastering their own body weight.

Way better than pulling out a band or an on offset machine. Those rarely ever get you to truly master your own body weight.

I do a wide variety of pull ups and find them one of the best moves to not only strengthen your shoulders but your back and abs as well.

The entirety of my pull up work has helped to develop my body as you see it now. And gaining strength. 💪

When you pair the right nutrition with the right workouts you’ll get ripped. Until they align you’ll never see your body changing much. You can build muscle if you don’t eat in a manner congruent with that goal. Which esp for females is eating way more than you assume it want to 🧡🧡🧡👊

Let GFit get you on the path to changing your body and maybe you can master the pull ups as well.




CentralPA Nutrition Coach

06/01/2026

You can’t build just doing handstands. Beyond that, keeping a strong and muscular frame requires heavy lifting.

And nothing feels more empowering than letting that Barbell drop when you do. 💥💥

I’ve been pushing more on some heavier barbell lifts to that end. Working on improving my form to help increase by weights as well. My coaches have help n me dial in a little better in that area. Always a work in progress.

Having artificial hip replacements I still stay cautious on the volume of barbell lifting I do as well as the max I push. It also makes some movements impossible for me where hips squat very low to the ground.

I did eke out a 90 lb barbell sn**ch doing class this past week, a new PR. I also finally hit 110 lbs clean and pressing it over my head.

Provide the stimulus, ie the weights, eat the right macros and then you build. That’s the key, they really do go hand in hand.

Not ready for the Barbell, then you start with machines and dumbbells to build endurance, or even an empty barbell. It’s all about finding what is challenging to you to start!





When you’re confident in what you do it shines through in any setting, dressed up for a night out, popping handstand, th...
05/31/2026

When you’re confident in what you do it shines through in any setting, dressed up for a night out, popping handstand, throwing around a barbell, wherever.

I want everyone to feel that empowered 💙💪

I’m no salesperson, nor do I pressure anyone for a fast sale to do a plan with me, no high pressure tactics or enticements. Why?

That’s the recipe for failure, I want clients that are ready to change, willing to dig in and make change because they are finally done with statues quo and want it for themselves, vs wasting time figuring it out for themselves.

At any given time I actively manage 50 clients, I want success and results for all of them.

It’s also why I do a paid consult, I want people who are committed and have at least a little skin in the game, and why I don’t work with insurance. People often see little value in what they get for free.

People have to truly want to change themselves. That is intrinsic motivation. I give them the tools but they have to implement it into their daily life. My plans are real, and made to help you change your lifestyle, and actually develop the habits to have you looking and feeling healthy and energized. Perfection not required just consistency.

The consult is a great non obligation way to find out if you are a good fit for $30 with a thorough health background and habits history for me to learn all about you. And learn more in depth if you’re a good fit with me…not everyone is.

So yes I have no sales pitch, my clients and results speak for themselves. When are you ready to break free and take control of your health?

I have consults open in June and July but will also have vacation too, so don’t delay, get your spot now 💙

05/29/2026

You definitely better get out da way when I’m rolling through.💥

Beautiful sunshine in Central PA today so I took it outside .717 to practice my handstands.

Walking up an incline is extra challenging and the parking lot is sloped all around to varying grades.

You’d be surprised at how out of breath you get after just a short 10-15 ft handstand walk uphill

Who else has tried handstand walks up inclines?

Calisthenics can really build your body strong if you align your nutrition properly. It’s really the key to any workout regimen if you wanna get ripped.

So don’t waste time working out without a nutrition plan. Reach out today and let GFit help get you started.

Sports Bra by Aerie Offline, random find at Ross for only $5.99 💥

Be careful lifting weights they said….You’ll bulk up and not look feminine they said…Eat Less they said! I’m glad I did...
05/28/2026

Be careful lifting weights they said….

You’ll bulk up and not look feminine they said…

Eat Less they said!

I’m glad I didn’t listen 🧡💪




05/27/2026

The day post Murph is one of the few days a year I actually feel sore.

You can see my back was still really pumped up after just a few movements, I was like what the…when I saw it on the camera.

I decided to take a light fun day at what is the only thing close to me resembling a calisthenic park. It’s pretty weathered equipment along a walking path at a local church but it suffices.

Not ideal for someone that doesn’t like to touch unfinished wood 🤣

And it’s just me there, no high energy around.

But I had some fun practicing dismounts, balance, and hanging. The bars are lower so that definitely suits me.

Taking a recovery mobility day after an intense workout is wise, to get your muscles moving a little, disperse the build up, and be ready to get back to normal routine.

Weather was A+ warm and partly cloudy. 🌤️
I think that showed off my muscle definition better.😜

05/24/2026

The weather is far from desirable here in Central PA but the gym is open.

As they say Rome wasn’t built in a day and neither was this body. So use that opportunity wisely.

Strengthening over time to build in any routine. Once you master the pull up there are so many different varieties to keep you challenged.

While consistency is important in a routine our brain does respond and will stay more engaged to variety and challenges.

Staying stagnant is probably the worst thing you could do to build.

I will always be chasing the next step, how can I make this harder? That’s the internal drive that moves you to the next level!

What’s your favorite pull up?

Outfit by .us
Color blueberry 🫐, use code GFit10 for an extra 10% off. Link in my bio 💙

Pullups

Celebrated Dads 80th bday last Sunday🥳. My step mom Edwina pulled it all together like she does for Dad and we all brou...
05/23/2026

Celebrated Dads 80th bday last Sunday🥳. My step mom Edwina pulled it all together like she does for Dad and we all brought Dads favorite foods.

If you know me, you know my Dad is my fitness inspo. He ran and medaled in track for many years, see his medals and accolades on slides 2 and 3. He was a consistent fixture at the Golds now Platinum in Carlisle for many years.

He had me out in the track running the 400 M and I had hopes of competing in the Senior Games too but after my hip replacements I’m too slow now 🤣

Great to have all of us able to get all together, doesn’t happen all the time, we are a big crew with my siblings, Aunts, Uncles and cousins, even with a few missing.

Who is your fitness inspo?

05/22/2026

🔷Struggling to get your handstands off the wall!🔷

👉Get confident in your entry and exit strategy! That fear will hold you back from ever moving off the wall.

👉Doing a calisthenics entry with your hands on the ground and kicking up is way easier to control than the full kick up gymnastics entry.

👉That entry has more momentum that’s hard to control at the top. Coming from a gymnastic background it’s actually easier that way for me.

🟦Secondly, what’s your exit strategy? 🟦

🔑In handstands you will fall. That’s a given. So gaining confidence in how you will fall safely is key.

👉This is where your cartwheel and forward roll practice are key. Otherwise you plop straight over the top and that’s gonna hurt.

👉Grabbing a mat for cushioning also lends an extra level of confidence.

👉And ultimately having confidence is the last crucial element. Until you gain that confidence being off the wall you’ll never advance beyond it.

👉Doing the right entry for you and having exit strategies will build that confidence and you’ll finally begin progressing!

Happy Handstands 🤩 🤸‍♂️


05/21/2026

May means Murph Prep

Murph is a legendary CrossFit Hero workout done to honor Navy SEAL Lt. Michael Murphy on Memorial Day. 🇺🇸

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Traditionally done wearing a weighted vest for time. It’s a test of grit, endurance, and mental toughness.

The good news is there’s lots of variations including breaking up that middle section to accomplish it more easily.
Referred to as Cindy you do:
5 Pull Ups
10 Push Ups
15 Air Squats

20 Rounds

Doing my prep today I followed that scheme, added weight to my push ups and squats and ran 200 M between every 5 Rounds.

Wish me luck on Monday and feel free to join me this Memorial Day .717 at 8 am if you’d like to participate. Options for all to make it achievable for you, it’s all about doing what you can do.



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