GEM Fitness

About GEM Fitness

Welcome to the GEM Fitness Podcast! This is for the women putting in the work but still not seeing the results, and for those ready to start but feel stuck and overwhelmed by conflicting advice. Here you’ll get tough love with compassion and real-as-hell breakthroughs to finally bridge the gap between your effort and results so you can build unshakable confidence from the inside out and shine like the gem you are. If you’re done playing small and ready to step into your strongest, most confident, and lit-up self… pull up!

Publisher

Grazhel Moreno

Category

health & fitness

Language

en

Explicit

Yes

First episode

14 Sept 2025

Latest episode

26 Feb 2026

Latest episodes

18 episodes in the feed.

1. 

   26 Feb 2026

   Ep. 18 "I Did That!": From Busting Out of Jean Shorts to Happy Tears in a Bathing Suit

   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 (https://www.gemfitness.co/questions) Apply for 1:1 Coaching (https://www.gemfitness.co/apply) Instagram: @grazhel (https://www.instagram.com/grazhel)

2. 

   19 Feb 2026

   Ep. 17 The Invisible Work Nobody Tells You About Fitness: Why You Can’t Stay Consistent

   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 (https://www.gemfitness.co/questions) Apply for 1:1 Coaching: https://www.gemfitness.co/apply (https://www.gemfitness.co/apply) Instagram: @grazhel (https://www.instagram.com/grazhel)

3. 

   13 Feb 2026

   Ep.16 5 Realistic Nutrition Habits for Sustainable Fat Loss

   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 (https://redmond.life/products/re-lyte-hydration) (use code: juscruzmore for 15% off) Links & Connection: Website: https://www.gemfitness.co/ (https://www.gemfitness.co/) Apply for 1:1 Coaching: https://www.gemfitness.co/apply (https://www.gemfitness.co/apply) Instagram: https://www.instagram.com/grazhel (https://www.instagram.com/grazhel)

4. 

   6 Feb 2026

   Here's what I would I do if I was kick-starting my fitness routine

   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 00:00 - Welcome & episode overview: focusing solely on movement to kickstart health 00:41 - Check your ego: start from where you are now, not from past achievements 01:09 - Why social anxiety about the gym is common and resources to overcome it 02:03 - The power of simple habits: why simplicity is key to consistency 03:55 - Establishing daily step goals: how to analyze and gradually increase your steps 04:52 - Resistance training basics: why lifting weights is essential for functional strength 06:18 - Incorporating resistance into yoga and pilates 07:47 - Stick with familiar workouts first before exploring new routines 08:46 - Making weekend activities more active without sacrificing social life 09:11 - Planning intentional weekends: walking, hiking, and low-effort movement 10:34 - Avoiding common pitfalls: starting when you're not ready and overestimating capacity 12:54 - The dangers of trying to jump back into workouts after long breaks 13:22 - Soreness and overdoing it: how to avoid injury and burnout 14:21 - Progressing over time: building consistency before optimizing 15:46 - Why chasing the latest fitness trend can derail your progress 16:16 - Focus on what you can do now, and build from there 18:10 - The best workout plan is the one you can stick to long-term 19:29 - How to add more workouts progressively without losing momentum 21:18 - Giving yourself grace: adjusting workouts when life is stressful 22:14 - Planning for setbacks: ideal, rolling with the punches, and minimal effort plans 26:49 - Practical homework: auditing your steps and activity, planning your schedule 33:21 - Creating a flexible weekly plan and understanding your minimum viable movement 36:10 - The power of honoring commitments and building confidence through consistency Links & Connection: Website (https://www.gemfitness.co/) Apply for 1:1 Coaching here (https://www.gemfitness.co/apply) Connect with me on Instagram: @grazhel (https://www.instagram.com/grazhel)

5. 

   1 Dec 2025

   How to cope when life is trying to knock you down

   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/ (https://www.gemfitness.co/) Apply for 1:1 Coaching: click here (https://www.gemfitness.co/apply) Come connect with me on Instagram: @grazhel (https://www.instagram.com/grazhel)

6. 

   24 Nov 2025

   What if celebrating wins is the missing piece in your consistency?

   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/ (https://www.gemfitness.co/) Apply for 1:1 Coaching: https://www.gemfitness.co/apply (https://www.gemfitness.co/apply) Instagram: https://www.instagram.com/grazhel (https://www.instagram.com/grazhel)

7. 

   18 Nov 2025

   How to actually enjoy holiday foods without guilt

   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 (https://www.gemfitness.co/) Apply for 1:1 Coaching HERE (https://www.gemfitness.co/apply) Come connect with me on Instagram: grazhel (https://www.instagram.com/grazhel)

8. 

   10 Nov 2025

   Holidays don't ruin your progress (but this belief does)

   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 (https://www.instagram.com/grazhel) or leave a comment and let me know how I can support you. Links & Connection: Website: gemfitness.co (https://www.gemfitness.co/) Apply for 1:1 Coaching: here (https://www.gemfitness.co/apply) Connect with me on Instagram: @grazhel (https://www.instagram.com/grazhel)

9. 

   4 Nov 2025

   What to do when you don't feel like working out

   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 (https://www.gemfitness.co/) Apply for 1:1 Coaching: click here (https://www.gemfitness.co/apply) Come connect with me at Instagram: grazhel (https://www.instagram.com/grazhel)

10. 

    27 Oct 2025

    How much longer do I have to do this? (What you're really asking when you feel like giving up)

    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/ (https://www.gemfitness.co/) Apply for 1:1 Coaching: click here (https://www.gemfitness.co/apply) Come connect with me on Instagram: grazhel (https://www.instagram.com/grazhel)

11. 

    21 Oct 2025

    A love letter to you

    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 (https://www.gemfitness.co/) Craving a transformation? Apply for 1:1 Coaching (https://www.gemfitness.co/apply) Connect on Instagram: @grazhel (https://www.instagram.com/grazhel)

12. 

    13 Oct 2025

    Why you keep falling off track (It's not what you think)

    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 (https://www.gemfitness.co/) Craving a transformation? ⁠Apply for 1:1 coaching⁠ (https://www.gemfitness.co/apply) Connect on Instagram: ⁠@grazhel (https://www.instagram.com/grazhel)

13. 

    6 Oct 2025

    Why am I not losing weight? The real reason your diet & workouts aren't working

    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 (https://www.gemfitness.co/) Craving a transformation? Apply for 1:1 coaching (https://www.gemfitness.co/apply) Connect on Instagram: @grazhel (https://www.instagram.com/grazhel)

14. 

    29 Sept 2025

    5 Advice That Will Change Your Life

    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 (https://www.gemfitness.co/) Apply for 1:1 Coaching: here (https://www.gemfitness.co/apply) Connect on Instagram: @grazhel (https://www.instagram.com/grazhel)

15. 

    22 Sept 2025

    Sneaky Ways You're Keeping Yourself Stuck

    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 (https://www.gemfitness.co/) Apply for 1:1 Coaching: here (https://www.gemfitness.co/apply) Connect with me on Instagram: @grazhel (https://www.instagram.com/grazhel)

16. 

    15 Sept 2025

    Crush Your Excuses: The 3C's Framework to Stay Consistent

    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 (⁠https://www.gemfitness.co/⁠) Apply for 1:1 Coaching: ⁠here⁠ (https://www.gemfitness.co/apply) Connect with me on Instagram: ⁠grazhel⁠ (https://www.instagram.com/grazhel)

17. 

    15 Sept 2025

    Struggling with Consistency?

    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 (⁠https://www.gemfitness.co/⁠) Apply for 1:1 Coaching: ⁠here⁠ (https://www.gemfitness.co/apply) Connect with me on Instagram: ⁠grazhel⁠ (https://www.instagram.com/grazhel)

18. 

    14 Sept 2025

    Welcome to the GEM Fitness Podcast

    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 (⁠https://www.gemfitness.co/⁠) Apply for 1:1 Coaching: here (https://www.gemfitness.co/apply) Connect with me on Instagram: grazhel (https://www.instagram.com/grazhel)

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Apple Podcasts (US)

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