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

Superfood-Supersleep Latte

This nightcap is delicious, with superfoods that may help you sleep!

  • 1/4 cup hot (not boiling) water
  • 1 cup warm non-dairy milk of choice
  • 1 Chamomile (or chamomile/lavender) tea bag (I like Traditional Medicinals)
  • 1/2 tsp ceylon cinnamon
  • 1/4 tsp Ashwagandha
  • 1/2 tsp vanilla extract
  • maple syrup to taste (~2 tsp)

Steep tea bag in hot water 5-10 minutes – squeeze all the goodness & remove teabag. Add warm milk and remaining ingredients. Stir to combine or use a frother!

Sleep Strategies

Sleep better

There is no shortage of information on the negative impacts of sleep loss. WebMD references what it can do to “memory, health, looks, and even your ability to lose weight”.

I am a high maintenance sleeper…but my routine has seriously improved my rest, which in turn allows me to wake up early, refreshed & ready for the day.

Create a sleep-friendly environment:

  • Stop screen time an hour or two before bed (even better-disable the wi-fi)
  • Keep your bedroom as dark as possible – and/or use a sleep mask – this one is non-negotiable for me.
  • Try a guided meditation or listen to some sort of “white noise” – I prefer either the Sleep Stream App or my new go-to, “Weightless” by Marconi Union (via Spotify).
  • Diffuse essential oils – I usually do lavender and cedarwood. (These can also be diluted in a carrier oil & applied topically.)
  • Consider a magnesium supplement like Natural Calm.
  • Once in bed, try Dr. Weil’s 4-7-8 breathing  to help calm your mind so you can drift off for the night.

If you’re still having problems, consider talking to your doc to rule out any underlying issues that could be playing a role in your lack of sleep…