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

This week's episode is a little different; it's not a lesson, not a stratey, not a checklist... it's a love letter.

It's a message to every woman who's ever felt lost, stuck, or "not enough" in her fitness journey (and in life). If you've ever tried everything to feel good in your body; from fad diets to overtraining, and still felt like you're falling short, this one's for you.

In this episdoe, you'll hear:

• A raw reminder that your worth isn't defined by your body.
• Why "perfect" isn't the goal and what to focus on instead.
• The truth about how self-love & discipline actually work together.
• What it really means to rebuild confidence from the inside out.

This isn't just about fitness; it's coming home to yourself. So turn up the volume, take a deep breath, and let this message land exactly where it needs to.

If this letter resonates, let me know in the comments, and share it with another woman who needs the reminder that she is enough exactly as she is.

Links & connections:

Website: gemfitness.co

Craving a transformation? Apply for 1:1 Coaching

Connect on Instagram: @grazhel

You know enough. So why do you keep falling off track? In this episode, I'm breaking down the real reason you haven't been sticking to the plan. Spoiler alert: it has nothing to do with finding the perfect workout plan or diet. Truth is, you need to become a different person.

Takeaways:

• Why all the information in the world won't help if you don't shift your identity
• How the Be-Do-Have concept transformed my clients' lives
• The difference between conditional commitment and true commitment (and which one you actually have)

• The one question you need to ask yourself that changes everything

Links & Connections:

Website: ⁠gemfitness.co⁠

Craving a transformation? ⁠Apply for 1:1 coaching⁠

Connect on Instagram: ⁠@grazhel

If you're doing everything but nothing is working, this episode is for you. I go over the importance of 3 basic principles, such as energy balance (calories in vs calories out), progressive overload, and the hierarchy of fat loss. Most importantly, I go over the real problem as to why you're not losing the weight despite how healthy you're eating, or how hard you're working out.

Takeaways:

• Many people feel like they're doing everything right but not seeing results.
• Energy balance is crucial: calories in vs. calories out.
• Tracking food intake can provide clarity on eating habits.
• Progressive overload is essential for strength gains.
• Randomized workouts won't yield significant progress.
• Nutrition, sleep, and stress management are key to fat loss.
• Overtraining can hinder progress and recovery.
• Honesty with oneself is vital for identifying barriers to success.
• The fundamentals of fitness are effective if consistently applied.
• Commitment to basic principles is necessary for long-term results.

Links & Connections:

Website: gemfitness.co

Craving a transformation? Apply for 1:1 coaching

Connect on Instagram: @grazhel

You don't need more information; you need transformation. And in this episode, I'm giving you 5 pieces of advice that will change your life IF you apply them.

What's covered:

• How to stop breaking promises to yourself and finally follow through
• The dark side of self-awareness that keeps you stuck in your head ( and how to get out of it)
• Why comfort feels safe but is secretly stealing your growth
• The truth about choices; even "not choosing" is still a choice.
• What Big D Energy (discernment) really means and how to use it to align with your future self

These aren't fluffy quotes...these are hard-hitting truths your future self will thank you for.

Links & Connections:

Website: gemfitness.co

Apply for 1:1 Coaching: here

Connect on Instagram: @grazhel

Ever feel like no matter how hard you "try", you keep ending up back at square one? The truth is, it's not because you're lazy, unmotivated, or lack discipline. It's because you're trapped in sneaky cycles that looks like discipline on the surface...but are really just keeping you stuck.

In this episode, we'll dig into:

• Why restriction during the week sets you up for failure
• How the all-or-nothing mindset chips away at your confidence
• Why punishing yourself with workouts and starvation doesn't fix the problem, they fuel it.
• Simple mindset shifts and affirmations to break free from this cycle
• How to start showing up 1% better each week

Awareness is step one, but action is what sets you free. You don't need to try harder, you need to do things differently.

Links & Connections:

Website: gemfitness.co

Apply for 1:1 Coaching: here

Connect with me on Instagram: @grazhel

Excuses aren’t the problem, it’s how you handle them. In this episode, I share a simple framework that will help you stop letting excuses run your life, protect your momentum, and finally stay consistent.

If you’re tired of starting strong, falling off, and “resetting” over and over again, this one’s for you. Tune in and learn how to move past the excuses keeping you stuck so you can step into your strongest, most confident self.

Links & Connection:

Website: ⁠gemfitness.co⁠

Apply for 1:1 Coaching: ⁠here⁠

Connect with me on Instagram: ⁠grazhel⁠

Are you struggling to stay consistent with your workouts? You’ve tried going all-in, starting strong, only to fall off after a couple weeks—and it leaves you believing you’re not disciplined enough. Know that consistency isn’t about discipline. It’s about building a plan that actually fits your life.

In this episode of the GEM Fitness Podcast, I break down:
✔️ Why “all-or-nothing” thinking keeps you stuck in a start-stop cycle
✔️ How unrealistic expectations sabotage your progress
✔️ The importance of creating a fitness plan that aligns with YOU
✔️ Why giving yourself grace is the key to lasting consistency

This isn’t about white-knuckling your way through another crash workout plan. It’s about learning to bridge the gap between your effort and your results—so you can build unshakable confidence and finally stay consistent without burning out.

Links & Connection:

Website: ⁠gemfitness.co⁠

Apply for 1:1 Coaching: ⁠here⁠

Connect with me on Instagram: ⁠grazhel⁠

This isn't your typical fitness podcast. I created this space because I'm tired of watching women grind and pour their hearts into fitness & self-development only to feel like they're still falling short. You are not lazy, you're just lost in all the conflicting advice and noise this industry throws at you.

In this first episode, I'm laying it all out: why I started the GEM Fitness Podcast, the mission behind it, and what you can expect moving forward. Think tough love with compassion, real-as-hell breakthroughs, and the kind of conversations that call you forward...not out.

If you've been putting in the work but not seeing results, or if you're ready to start but feel stuck and overwhelmed, this is for you. My goal is simple: to help you bridge the gap between your effort and your results so you can build unshakable confidence and shine like the gem you are.

Links & Connection:

Website: gemfitness.co

Apply for 1:1 Coaching: here

Connect with me on Instagram: grazhel