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

Apply for 1:1 Coaching

Instagram: @grazhel

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

Apply for 1:1 Coaching: https://www.gemfitness.co/apply

Instagram: @grazhel

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 (use code: juscruzmore for 15% off)

Links & Connection: 

Website: https://www.gemfitness.co/

Apply for 1:1 Coaching: https://www.gemfitness.co/apply

Instagram: https://www.instagram.com/grazhel

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

Apply for 1:1 Coaching here

Connect with me on Instagram: @grazhel

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/

Apply for 1:1 Coaching: click here

Come connect with me on Instagram: @grazhel

In this episode, Coach G emphasizes the importance of celebrating wins, both big and small, as a crucial habit for maintaining motivation and consistency in personal growth. The conversation explores the common tendency to focus on negative experiences due to our brain's negativity bias and the detrimental effects of not recognizing achievements. Coach G provides insights on how to redefine what constitutes a win, practical strategies for incorporating celebration into daily routines, and the challenges faced in this practice. Ultimately, the episode encourages listeners to cultivate gratitude and acknowledge their progress to foster a more positive mindset.

Takeaways

• Celebrating wins is a powerful habit to build.
• Many struggle to recognize their wins due to negativity bias.
• Focusing only on major milestones can hinder motivation.
• Small wins are just as important as big ones.
• Redefining what a win means can help in recognizing achievements.
• Building the habit of celebrating wins takes practice.
• Incorporating gratitude into daily routines can enhance well-being.
• It's normal to struggle with celebrating wins; be compassionate with yourself.
• Recognizing progress is essential for sustainable motivation.
• Celebrating wins fuels consistency and discipline.

Links & Connection: 

Website: https://www.gemfitness.co/

Apply for 1:1 Coaching: https://www.gemfitness.co/apply

Instagram: https://www.instagram.com/grazhel

Picture this: It's Thanksgiving dinner. You've been "good" all day—maybe skipped breakfast, pushed harder at the gym—and now you're sitting at the table, mind racing. "Should I eat that? How much is too much? If I eat the stuffing, can I have the pie?"

Sound familiar?

In this episode, Coach G tackles the thing that's on everyone's mind right now: how to actually enjoy holiday foods without spiraling into guilt, regret, or a week-long free-for-all.

You're about to discover there's a third option beyond restricting all day and binging at dinner OR treating November and December as one big cheat season. Learn how to be present with your family, enjoy your food, and wake up the next day feeling good—not filled with regret.

What You'll Learn in This Episode

• The 3 common problems keeping you stuck during the holidays (and how to break free from each one)
• Why "saving calories" for the big meal often backfires and what to do instead
• The sneaky way you might be "performing" your food choices for others (without even realizing it)
• Intention vs. Restriction: How to eat mindfully without rigid rules
• The abundance vs. scarcity mindset shift that changes everything
• Practical strategies for navigating the actual holiday meal
• What to do the day after (this is THE most important strategy!)
• How to handle it when things don't go as planned

Links & Connection: 

Website: gemfitness.co

Apply for 1:1 Coaching HERE

Come connect with me on Instagram: grazhel

If you're already feeling anxious about the holidays and worried about falling off the wagon... this episode is for you.

Truth is, the holidays don't ruin your progress. Believing they will is what ruins your progress.

I know that might sting a little, but stick with me. In this episode, I'm breaking down why this belief is so disempowering and what you can do about it.

We're covering:

• How to set intentions for the holiday season (mine are feeling present and accomplished - what are yours?)
• The difference between supportive and unsupportive hibernation (because rest shouldn't leave you full of regret)
• How to unpack your worries and actually DO something about them instead of just staying stuck in your head
• The all-or-nothing antidote: trading your light switch mentality for a dimmer switch mentality (this one's a game-changer)
• Understanding capacity vs. capability and why pushing yourself at 30% capacity is setting yourself up for failure

I'm not here to give you another rigid plan that you'll abandon by December 15th. I'm here to challenge the way you're thinking about this season and show you that it IS possible to stay consistent AND enjoy yourself.

The holidays can feel hard, yes. But impossible? Absolutely not.

My hope is that you walk away from this episode feeling empowered, not anxious. You've got this - even if you don't believe it yet.

Let's flip the script together.

P.S. - I'd love to hear what you're worried about this holiday season. Slide into my DMs on Instagram or leave a comment and let me know how I can support you.

Links & Connection: 

Website: gemfitness.co

Apply for 1:1 Coaching: here

Connect with me on Instagram: @grazhel

Ready to stop letting "I don't feel like it" derail your fitness goals? In this episode, I'm breaking down exactly what to do when motivation disappears. I'm teaching you the 3C framework for calling out your excuses, giving you my best tips for creating a pre-workout ritual that gets you hyped, and explaining why your menstrual cycle matters more than you think. We're also ditching the guilt and perfectionism—because showing up imperfectly beats not showing up at all.

Takeaways:

• You are not always going to feel like working out.
• The 3C framework helps in overcoming excuses.
• Creating a pre-workout ritual can boost motivation.
• A strong support system is crucial for accountability.
• Morning and evening workouts require different strategies.
• Compassion over criticism is essential for self-care.
• It's okay to have off days and not perform at your best.
• Understanding your menstrual cycle can aid in workout planning.
• It's acceptable to skip workouts when necessary.
• Shift your mindset from obligation to opportunity.

Links & Connection: 

Website: gemfitness.co

Apply for 1:1 Coaching: click here

Come connect with me at Instagram: grazhel

If you've ever laid in bed thinking "I have to wake up tomorrow and do this shit again... but how much longer?" - this episode is going to hit different.

Coach G unpacks the real emotions behind that question we've ALL asked during our fitness journey. Because the truth is, you're not actually asking about a timeline. You're asking for something much deeper.

What's really underneath that frustration:✨ Fear of wasted effort - wanting reassurance that what you're doing is actually amounting to something✨ The honeymoon phase crash - when excitement is gone and boredom makes you want to quit right before results show up✨ Need for validation - that the plan you're following is the right one for YOU✨ Past bad experiences - with extreme bootcamps and 30-day resets that either failed or weren't sustainable✨ Comparison trap - measuring your week 3 against someone else's month 6✨ Emotional fatigue - feeling overwhelmed and burnt out (not just impatient)

Plus: Why "results are waiting on YOU, not the other way around" and the gardening analogy that will change how you think about your fitness journey.

This episode is for busy women who are tired of:

• Starting over every Monday
• Feeling behind everyone else
• Wondering if their effort is even worth it
• Only celebrating major milestones and missing all the invisible progress

Ready to stop getting in your own way? Let's go.

Links & Connection: 

Website: https://www.gemfitness.co/

Apply for 1:1 Coaching: click here

Come connect with me on Instagram: grazhel