G-Fit

Before you begin — Choose movements that match your current fitness level. Stop right away if you feel pain, dizziness or shortness of breath, and talk with a qualified healthcare professional before starting a new routine — especially if you are pregnant, recovering from injury or managing a health condition.

Eat well

G-Fit Nutrition & Wellness

Practical, everyday eating guidance to support the work you are putting in — written to help you manage and support your health, not to replace your care team.

Healthy blood pressure support

Build plates around lower-sodium whole foods: vegetables and fruit, beans and lentils, whole grains, unsalted nuts and seeds, and lean proteins. Season with herbs, citrus and spice instead of salt, and read labels on canned and packaged foods.

If you live with kidney disease or your medication limits potassium, follow your clinician's guidance before increasing high-potassium foods.

Blood sugar support

Choose fiber-rich carbohydrates — beans, oats, whole grains, whole fruit — and pair them with protein or healthy fat so meals settle more steadily. Keep sugary drinks and refined carbs occasional, eat at fairly regular times, and stay aware of portions.

If you are managing diabetes, follow the plan set by your clinician or registered dietitian.

Cholesterol & heart health

Lean on soluble fiber from oats, barley, beans and lentils; add nuts and seeds, olive oil and avocado; and choose fish and lean proteins often. Keep trans fats and heavily processed, saturated-fat-heavy foods to a minimum.

Lab results and medications are a conversation for your clinician, not a food list alone.

Healthy weight, energy & recovery

A simple balanced plate works: half vegetables and fruit, a quarter protein, a quarter whole-grain or starchy carbs. Include protein at every meal, drink water through the day, keep foods mostly minimally processed, and treat sleep and rest days as part of training.

Sustainable habits beat short, strict pushes — aim for consistency you can keep.

Please note — This is general education only and is not medical advice, diagnosis or treatment. Talk with a qualified clinician before changing medication, or if you are managing a medical condition, pregnancy or a special diet.

Simple recipes

Two smoothies, four balanced meals

G-Fit

Breakfast or snack

Berry Oat Protein Smoothie

Makes 1 large glass (about 16 oz) · Fiber-rich and protein-forward

Ingredients

• 1 cup mixed berries (fresh or frozen)
• 1/3 cup rolled oats
• 1 cup milk or unsweetened plant milk
• 1 scoop plain or vanilla protein powder (or 1/2 cup Greek yogurt)
• 1 tbsp chia or ground flaxseed
• Ice as needed

Directions

1. 1Add liquid first, then oats, berries, protein and seeds.
2. 2Blend 45-60 seconds until completely smooth.
3. 3Add ice or a splash more milk to reach the thickness you like.

G-Fit

Breakfast or snack

Green Mango Ginger Smoothie

Makes 1 large glass (about 16 oz) · Vegetable-forward, no added sugar

Ingredients

• 2 packed cups fresh spinach
• 1 cup frozen mango chunks
• 1/2 banana
• 1 tsp freshly grated ginger
• 1 cup water or unsweetened coconut water
• Juice of 1/2 lime

Directions

1. 1Blend spinach with the liquid first so it breaks down fully.
2. 2Add mango, banana, ginger and lime, then blend until silky.
3. 3Taste and add more lime or ginger to brighten it.

G-Fit

Breakfast

Greek Yogurt Oat Breakfast Bowl

Serves 1 · Protein-forward with slow-release carbs

Ingredients

• 3/4 cup plain Greek yogurt
• 1/3 cup rolled oats
• 1/2 cup berries
• 1/2 sliced banana
• 1 tbsp chia seeds
• 1 tbsp chopped almonds or walnuts
• Cinnamon to taste (optional drizzle of honey)

Directions

1. 1Stir oats and chia into the yogurt and let it sit 10 minutes (or overnight).
2. 2Top with berries, banana and nuts.
3. 3Finish with cinnamon; sweeten lightly only if needed.

G-Fit

Lunch

Grilled Chicken Quinoa Power Bowl

Serves 2 · Balanced plate, heart-conscious fats

Ingredients

• 2 cups cooked quinoa
• 2 grilled chicken breasts, sliced
• 1 cup chickpeas, rinsed
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 2 cups greens or baby spinach
• 2 tbsp olive oil, juice of 1 lemon, salt-free seasoning

Directions

1. 1Season and grill the chicken 5-6 minutes per side, then rest and slice.
2. 2Divide quinoa and greens between two bowls.
3. 3Top with chicken, chickpeas, tomato and cucumber.
4. 4Whisk olive oil with lemon and seasoning, then drizzle over.

G-Fit

Lunch

Turkey & Avocado Whole-Grain Wrap

Serves 1 · Fiber-rich with healthy fats

Ingredients

• 1 whole-grain tortilla or wrap
• 4 oz sliced roast turkey (lower-sodium)
• 1/2 avocado, sliced
• Handful of spinach
• 2 tomato slices
• 1 tbsp hummus or plain Greek yogurt
• Black pepper and a squeeze of lemon

Directions

1. 1Spread hummus across the wrap, leaving a border.
2. 2Layer spinach, turkey, tomato and avocado.
3. 3Season, roll tightly, and slice in half.

G-Fit

Dinner

Sheet-Pan Salmon, Sweet Potato & Broccoli

Serves 2 · Heart-conscious protein and fiber

Ingredients

• 2 salmon fillets (about 5 oz each)
• 1 large sweet potato, cubed
• 3 cups broccoli florets
• 1.5 tbsp olive oil
• Garlic powder, black pepper, paprika
• Lemon slices

Directions

1. 1Heat oven to 425°F. Toss sweet potato with half the oil and seasoning; roast 15 minutes.
2. 2Add broccoli and the salmon, brush with remaining oil and season.
3. 3Roast 12-15 minutes more, until the salmon flakes easily.
4. 4Finish with lemon before serving.