Real Results!

“Working with Goal Fit has made all the difference in my overall health. I knew that I needed accountability to keep me on track and Gretchen has provided that and so much more. I have done the workouts that she posts online and tried some of her recipes as well. There is a lot of great information on the site about living a healthier life that is all backed by science. In just over a month, I have lost weight, dropped my blood pressure and cholesterol, sleep better, and feel great! I would recommend Goal Fit to anyone wanting to improve their overall health”. – J (female, age 50)

This is the result of hard work by one of the Goal Fit Accountability Program clients. Her cholesterol is now in the 130s and at 50, she is feeling better than she has in YEARS – all while making changes in the middle of winter in a pandemic!

Join us! CLICK HERE TO JOIN THE MEMBERSHIP! Want more information about the accountability program? Email

Drink Up!

Just a friendly reminder to drink your water. I do a minimum of 1/2 body weight in ounces per day. Caffeine-free herbal teas count, but coffee doesn’t.

If you’re not sure how much water you’re drinking in a day, track it & see. Spread your intake throughout the day (don’t just chug 20 oz 3x/day) and see if you notice the following benefits:

  • Improved digestion
  • Fewer headaches
  • Increased skin clarity
  • Improved performance during exercise
  • Less joint discomfort due to increased hydration of the joints, spinal cord & tissues
  • Reduced daytime fatigue

Healthy at any weight? Maybe not…

In an article posted this week in the European Journal of Preventive Cardiology, Alejandro Lucia – professor of exercise physiology at the European University of Madrid concluded: “Our findings refute the notion that a physically active lifestyle can completely negate the deleterious effects of overweight and obesity.”

Obese and active participants were had double the likelihood of high cholesterol, were four times as likely to have diabetes and five times as likely to have high blood pressure when compared to normal weight but inactive participants.

“Exercise does not seem to compensate for the negative effects of excess weight,” Lucia said. “This finding was also observed overall in both men and women when they were analysed separately.”

Of course, overweight but active is a step in the right direction, but to really reduce incidence of chronic disease, it’s just as important to get weight into a healthy range as well

Need help? Join my monthly membership, or reach out to work with me privately to work on your fitness and weight loss goals. You’re worth it, and it’s never too late to get started!


There is no finish line…

“A new study led by the University of Oxford on over 90,000 participants shows that there is no upper threshold to the benefits of exercise in reducing the risk of cardiovascular disease – ‘every move counts towards better cardiovascular health.” source

That’s a pretty powerful headline! Cardiovascular disease is the leading cause of death worldwide, and this study found that for both men and women, the cases of cardiovascular disease decreased as the amount of moderate and vigorous physical activity increased,  with no upper limit where the effects of exercise no longer improved cardiovascular health.

There truly is no finish line when it comes to improving your health & fitness!

Looking Ahead to January

I hope everyone has had a wonderfully happy & healthy Christmas!

Looking ahead, I wanted to share what I’ve been working on for January in the Goal Fit Monthly Membership. (Not a member, join here – it’s only $10.99/month!)

METHOD to level-up in Movement, Eating, Time, Home (your body as well as your physical home), Observation, and Discipline.

Each week, I’ll start off the conversation with some guided work (including recipes & workouts) and self study as we help to support each other in living the identity we choose, as discussed in Atomic Habits.

If you have any specific requests, feel free to shoot me an email at

And speaking of Atomic Habits, if discipline and accountability are places where you struggle or need extra support, I’ve got your back! Most of us know what we need to do in order to meet our goals, establish better habits & live the identity we desire, BUT may need extra accountability. If you think an accountability contract will help, we’ll work out a plan wherein you are accountable to me privately for tracking the habits you want to establish or extinguish. Email me to start the conversation.

Remember: complacency kills,  but consistency compoundsDon’t be one of the 88% of New Year’s Resolutions that fail – instead, let’s lock in habits that are aligned with our goals!