G-FIT Wellness

09/20/2026

GFIT is responsible for thousands of life changing transformations - and yours could be next!
Check your coverage in 30 seconds or less at the link in our bio to get started.

09/19/2026

food won't fix hormones overnight, but the right anti-inflammatory choices can genuinely calm things down and help combat peri-menopause bloat:

🫐 berries + leafy greens (polyphenols help lower systemic inflammation)
🐟 fatty fish (salmon, sardines) - omega-3s support gut lining + hormone balance
🫒 extra virgin olive oil; swap it in for inflammatory seed oils where you can
🥦 cruciferous veg (broccoli, cauliflower) - supports estrogen metabolism in the liver
🫚 ginger + turmeric (natural anti-inflammatories, easy to add to meals or tea)
🌾 fiber from whole grains + legumes: keeps digestion moving so gas + bloat don't build up
🥛 fermented foods (kefir, yogurt, sauerkraut) - feeds the gut bacteria that actually influence inflammation

What tends to make bloat worse? Excess alcohol, ultra-processed foods, and too much added sugar - all of which spike inflammation and disrupt gut bacteria balance.

Ready to start your perimenopause fitness journey? Click the link in our bio to check your coverage in 30 seconds or less and get started 💪

09/18/2026

Read to cut through the noise and let a coach who knows exactly what they're doing take the lead? Send us a message!

09/16/2026

Read the full blog here: https://www.gfitwellness.ca/blog/calorie-counting-perimenopause

09/15/2026

Read the full blog here:

Counted calories your whole adult life and now finding that the same old doesn’t work? A Winnipeg coach on why calorie counting fails in perimenopause and the alternative that actually moves the needle.

09/14/2026

Coach Giuliano says:

"If you’ve run more than two bulk-and-cut cycles and your physique still looks roughly the same, let me introduce you to body recomposition.

After running several bulk-and-cut cycles on my own, I was never fully satisfied with the end result.

I either put on too much fat just for a bit of muscle or cut too aggressively to the point where the muscle I just put on in a bulk was now sacrificed.

And this isn’t to say bulks and cuts don’t work, it’s to say they didn’t work for me.

I much prefer a gradual, consistent approach and body recomposition allows for that. I have no plans to compete again (for now at least) and I don’t see the need to put my body through those cycles.

If you feel the same or just want to try a different approach to finally getting your dream physique, here is a simple set of criteria to follow and achieve a body recomposition:

Set a +/- 20% adjustment to your true maintenance calories. Subtract 20% if you’re prioritising fat loss. Add 20% if you’re prioritising muscle. If you’re not sure, default to fat loss.

Prioritize protein. I won’t go against the common recommendation of 0.8–1g per lb of bodyweight, but I’ve always appreciated Jeff Nippard’s perspective on high protein as anabolic insurance. I’d rather have too much than too little, assuming carbs are balanced appropriately. Which is why the 1.2–1.6g per lb of lean body mass scale is worth looking into, especially if you’re already on the leaner side.

Train hard. It’s easy to say, but what does it actually mean? Hit each muscle group 2x per week, push for an increase in reps or load, and train within 1-2 reps of failure.

If you can consistently hit all 3 of this criteria, you’re moving in the direction of body recomposition."

Ready to start on your body recomp plan? Send Giuliano a message, or click the link in our bio to check your coverage!

09/13/2026

If you're on a GLP-1 and not lifting weights, this is your sign to start!

GLP-1s are incredible tools for appetite regulation and metabolic health... but they don't discriminate on what weight comes off. And without resistance training, a significant chunk of that weight loss is lean muscle - not just fat.

This matters because:

-muscle is metabolically active tissue, and losing it tanks your metabolic rate (making it harder to keep weight off long term)
-less muscle = less bone density support, which matters even more heading into perimenopause/menopause
-muscle is your body's main site for blood sugar disposal, and keeping it protects the exact metabolic health GLP-1s are meant to support
-the muscle you preserve now is the muscle (and strength, and independence) you have in 10, 20, 30 years

The goal on a GLP-1 shouldn't just be "the number on the scale goes down" - it should be body composition: losing fat while preserving (or building) muscle 💪

Know you need to start lifting but not sure where to start? Use the link in our bio to check your coverage in under 60 seconds and get paired with one of our expert coaches.

lifting weights isn't optional here, it's the thing that determines whether this is a short-term fix or a long-term shift

if you're on a GLP-1 and want a strength training + protein plan built around it, DM me "GLP1" and let's talk 🤍

09/12/2026

Coach Robin says:

"Losing weight and keeping it off will never work by temporary “fixes”.

Protecting, building and keeping your muscle is the answer you’re all looking for.

Muscle is the tissue that not only gives you that “toned” look you’re all looking for but protect your bones, joints, energy, youth, and allows you to move around this world A LOT easier so you can keep chasing your kids and grandkids for years and years.

Life is already hard with ADHD but meds shouldn’t be your only form of treatment. Diet and exercise matters wayyyyy more than you think. In fact, it’s the most important and if you don’t believe me ask any doctor, therapist, or scientist that specializes in ADHD.

WE CAN DO HARD THINGS!!!!"

09/11/2026

This client win 💪❤️ Getting fit isn't just about physical change - it's about rebuilding confidence, embracing self-love, and finding yourself in the process.

Ready to start your journey with us? Click the link in our bio to check your coverage in 60 seconds or less and book a discovery call!