GabVille Fitness

*yes praiseee Jesus, someone sees*

my thoughts when someone said

“I have always been super skeptical because I have done fitness programs in the past & they never worked for me”

yep. My girl Brooke shared this with me on a call today & I totally related to her.

She said, “I have been following you for some time now and I know that your program is different “ *alleluia*

“The other programs were macros, workouts, and then just go …”

“But what I really need is all of the other things
the personal development
the mindset
the education
the accountability”

*yes sis !! you know*

Brooke is not different from me, you , or her over there.

This is super common… you try something once, you fail at it, and you are scared to try again.

We all need more than just macros and workouts if we want to see REAL results and transformation

Changing the way that you look is not enough to solve the lack of confidence that you feel, the s**tty relationship with food, the low energy, the anxiety, the depression, the uncertainty.

That is why Define’s pillars are what they are.

1. Metabolic Coaching Method
2. Holistic Personal Development
3. Education backed by Application
4. Integrative Accountability & Support

We will provide you with the tools to have flexible dieting approach that will fix your internal health, hold you accountable to making it a part of your lifestyle, and teach you everything you need to know to make these healthy changes last forever.

This is what makes us different than any other diet program that you have tried in the past or that is out there now,

Through heathy habits shifts, holistic personal development, and a deeper understanding of their body and mindset we help you break free from diet culture so you stop feeling lost in your health and fitness journey and become confident in who you are.

This program is for women who feel like their quality of life is being controlled by dieting and exercise, looking to find freedom, confidence in themselves, and achieve a bigger potential.

If that is you, if you are done trying and failing, if this sounds like what you need/want , link is in my bio to apply to work with us!

My alarm went off this morning and my body was just like.. no

I was tired, my body hurt, I don’t feel like getting up.

Typical gab move, is a single snooze and then pulling myself out of bed to star crushing the day.

& I love this. Love early mornings, getting to work, chatting with my team, and hyping up my clients.

But this morning, my body was trying to tell me something.

It was reminding me that I have not been sticking to my boundaries by staying up long hours doing work on the couch or prioritizing rest and recovery from my training.

Slowing down is not something I consider in my vocabulary. It is hard for me to rest, to not push myself, I always want to be doing more.

However, what I have learned throughout my journey is that more is not always better. & that if I truly care about my success and becoming that better version of myself, extra rest is JUST AS IMPORTANT.

So, this morning, I listen to my body and slept in a little longer - was it hard - well yes, I felt like I needed an better excuse or reason, like I was sorta “failing the day” for lack of better works.

This is my ego talking. This is that idea that I have to do, act, or be a certain way for external validation … when in reality , internally, what I needed to honor MYSELF was to catch up on rest.

Let me know if you have ever felt guilty about taking a rest day, sleeping in, slowing down a little. Chances are you are a higher achiever like myself … heckkk yes!! & I want to ask yourself if you are pushing yourself to do things for external validation to fuel your ego or because it aligns with what you want and need right here, right now.

I am guilty of self punishment

It looked like
- Forcing my body into late nights and early mornings
- Dragging myself to the gym when I didn’t want to
- Fasting for as long as possible
- Wanting to become the smallest version of myself
- Overworking myself
- Putting others needs before my own
- Saying no to social outings to stay on routine

Unfortunately, I was blind to what I was doing to myself.

I thought that all of this was a good thing, more admirable to others, what I wanted/needed to achieve my goals, made me worthy enough.

& the reason that all of this was so important to me was because I was motivated by external validation

A lack of self awareness for my own unique gifts, self worth, and who I am caused me to turn to a insatiable need to appear perfect

Perfect body
Perfect diet
Perfect routine
Perfect health
Perfect work ethic

However, I have come to realize that pushing myself to limits in order to become who I think I should be, instead of who I want to me has left me empty.

Throughout my health and fitness journey, I have had to do more than just the outside work …

I have had to become more self aware and confident in who I am on the INSIDE and find internal validation for who I am .

This is the work that has truly shifted the perception that I see when I look at myself in the mirror

So just want to remind you that you are more than what you look like, the number of the scale, how little you can eat, your ability to be perfect, or meet others expectations.

Through heathy habits shifts, holistic personal development, and a deeper understanding of yourself I can help you break free from this pressure, get healthier, and embrace the unique gifts that define your authentic self so that you too can shift the perception of what you see in the mirror.

Does tracking macros stress you out?
Is intuitive eating and listening to your body just not cutting it?

let me introduce you to the layers of tracking your intake to achieve your goals.

🥑you can eat intuitive, listening to hunger cues and not tracking a thing
🥑you can record your meals with a photo journal to hold yourself accountable to proper potions and quality food choices
🥑you can track your protein and hit a calorie goal to make sure you are eating the right amount and fueling for growth and repair of all your cells, hormones, enzymes, metabolic processes.
🥑you can track all three macros to makes sure you are doing all of the above while also fueling with the appropriate energy source of your body, activity levels at proper amounts.

find a way that works for you and helps you get towards your goals...

if you are trying to develop habits that are more lifestyle … you can peel back some layers of ‘dieting’ structure
OR
if your trying to focus on serious physique goals then maybe try adding a layer of structure/ accountability that helps improve your consistency.

this is something that we focus on with clients

How can we fit fitness into your lifestyle, not life around fitness ??

you shouldn’t be following a diet plan that stresses you out or feels like it consumes other parts of you life.

I was talking to a potential client yesterday about this … because she wanted to start eating more intuitively so she could feel more free , but also wants to restore hormone levels & make sure she is eating enough.

beauty is, you don’t just have to pick one...
some days you can add layers to make sure that you are eating the right amount for your goals, other days you can take them away to have more flexibility and place more emphasis on other areas of your life

Personally, I have been tracking sunday-Thursday and enjoying my fridays and Saturdays to be intuitive … just what works for me at the moment !!

Find your balance!

let me know i am not alone

have you ever laid in bed at night and done an ab exercise before allowing yourself to go to sleep??

that’s the s**t I used to do

I thought that it would help me burn off whatever I had for dinner that night

Little did I know how wrong this was

- targeting abs everyday doesn’t make them grow more
- you can’t out exercise overeating - abs are made in the kitchen
- more is not always more when it comes to your fitness journey

I was in this mentality that the more foods I cut out and the more exercise I did , the more results I would get.

Yet , they never came .

It wasn’t until I stared fueling my body properly and exercising for only 1 hr 5 days / week that I actually started to achieve the toned look I was after.

When I think back to some of these disordered habits and rules that I used to do and follow , I pains me to know that there are women out there still in those shoe -

highly undereating
severely overexercising
& waking up every morning struggling to look at themselves in the mirror

If you can relate
I am sorry

Learn from me

Stop thinking more is better
Because right now it is worse - both physically and mentally .

The only things you need more of is
MORE FOOD
MORE REST
MORE BALANCE

xoxo,
Coach gabby

Your metabolism is slow and you think it is broken

This is frustrating because it makes it feel near impossible to achieve your goals.

Understandable because if you metabolism is not functioning, that means your body isn’t burning calories efficiently.

& If your not burning/using calories, you are going to be
- Storing excess body fat
- Bloated
- Wasting your workouts
- Hormonally imbalanced

Plus, a slow metabolism makes it hard to create a calorie deficit that you need in order to lose those 10-15lbs and tone up the way that you want

Which is why no matter how little or “healthy” you eat and working out everyday is not getting you the results that you want.

In my experience, there are 4 different avatars of women who are in different rabbit holes of diet culture, struggling with a slowed down metabolism, and therefore feeling super unconfident in themselves and their health/fitness journey.

1. Malnourished Mary : She has been under eating for a super long time and running herself to death. Food is scary, calories are evil, & weight has plummeted to an unheathly place.
2. Dieting Debby: she feels skinny fat, self conscious, and defeated because she has been trying every diet out there, only eats healthy, tracks calories, workouts everyday, but nothing works
3. Binging Betty: she is in a vicious restriction- overeating cycle where the night time or weekends are her worst enemy. Mornings are spent beating herself up in the gym and fasting for as long as possible.
4. Growing Gert: She feels good about her body but wants to build lean muscle tissue, grow glutes, and be able to increase her metabolism so that she can eat more without gaining weight.

If you fall into any one of these, our Metabolic Coaching Method was made JUST FOR YOU !!

We use flexible and reverse dieting techniques to help restore your metabolism to a healthier place so you can tone up and develop a healthier relationship with food.

Shoot me a DM with the avatar you feel most connected too & Ill see how we can help !!

reverse dieting freebie Reverse dieting not only increases your metabolism so you can successfully lose weight, but it also helps you improve your relationship with food, hormonal health, digestion, energy levels, and progress in the gym!

the reason we feel guilty, anxiety, resistance

Is the same reason that you made excuses for behaviors this weekend that weren’t the healthiest

Its called cognitive dissonance

occurs when your behaviors are not in alignment with your beliefs

Ex #1 hits home for me bc it stopped me from achieving my goals for so long

… that guilty feeling when you eat ice cream, or something that is unhealthy

is bc this behavior of eating unhealthy food is in misalignment with my health and fitness goals

But sis, ya girl is NEVER going to go back to the days I said no to ice cream

SO to cope w this dissonance btwn my beliefs & behaviors - I had to change my beliefs.

*1 scoop of ice cream IS actually helping me stay on track towards my health and fitness goals bc it helps me practice balance/ moderation & I know I can fit less nutrient dense options into my diet and still be able to achieve my goals- practicing flexible dieting*

Ex 2 I talk about with clients, post weekend indulgences

… that guilty feeling when you overeat & overshoot your macros

This behavior of overeating is in misalignment with your health and fitness goals

Often we cope w this by rationalizing the unhealthy behavior with excuses or limiting beliefs ab our ability to make progress

But sis, that is not going to help us

SO instead of rationalizing the behavior, reflect on the behavior-

*how do we make sure that youre able to practice healthier balance and moderation on the weekends so that you are able to stay on track to your health and fitness goals?*

There are many approaches that we can take with this with women in .
- Maybe we change the weekend nutrition plan so that it is more flexible
- Maybe we make sure that we prepare better for these outings with different approaches

Moral of the story,
If you are feeling guilty about this weekend- bc you ate foods that you were not used too, bc you overate

✨✨Is it more important to change your beliefs to match the behavior that was true balance OR should you reflect on ways to shift your behaviors to be more balanced & in alignment with your beliefs?

It was sorta a love hate kinda moment

I bought size Medium shorts this week.

I can remember back to the days that I had to shop in the little girls section to find jeans and leggings that fit me.

After years in my childhood of NEVER being able to find something that fit my soccer player thunder thighs, but also my waist

few years later, I had dieted down to a point where that was no longer an issue.. but I had a deeper one- NOTHING FIT ANYWHERE and I was the more self conscious about my body than ever

I would have to wear leggings under my jeans bc pancake ass couldn’t keep them up, or an wear oversized shirt to cover the “baggage” of leggings being too big
. okay okay , enough of the reminiscing .. I am happy I can laughter at that phase at this point.

But it has been brought up recently with the new move and trying to “purge” my closet of things that I don’t wear/fit

There are so many pieces of clothing that barely make their way past my knee.

while I am so grateful to have changed my body to be bigger, stronger, and healthier
For some reason it is weird to go up in size

Right now, I am making an effort to stop trying to fit into my XS clothes that are not making me feel “bigger” than I really am because they are pinching in places they didn’t used to

I am buying and wearing clothes that I feel like a QUEEEEEN in at the healthiest body, mind, and life that I have ever had.

Because right now I feel like I am THRIVING physically and mentally … living a life I am obsessed with .

Stop trying to squeeze yourself into clothes that are too small. Smaller does not mean prettier, happier, or healthier. The size on the tag DOES NOT DEFINE YOU.

Happy friyayyy !! Put on party pant babesss and enjoy yourself ✨✨

The reason airplanes used to scare the s**t out of me…

It was January 2019 I decide to study abroad to Australia.

I was super excited that I was getting away from the winter cold and enjoying some summer weather in January.

What 20 year old gets the opportunity to travel across the world for two weeks?

If only I understood that then.

Deep down I was terrified for this trip.

Traveling caused me so much anxiety.

I was going to be away from my routine of working out
I wasn’t going to have the control over my routine that I was used to
I would be forced to eat out for every meal

These were all things that I was petrified of because I didn’t want to “loose progress” or “gain weight”

When I look back on this trip, it is like there is a dark cloud over those memories

bc I remember how anxious and scared I was to be fully present and enjoy my time.

All I could think about was my routine.

Flash forward to January 2021

I have 6 trips booked back to back

With no hesitation

I am not scared to hop on my next airplane

I am excited to explore the world with my partner, make incredible memories, enjoy the spontaneous adventures, share new foods (its our love language)

Over time I was able to learn what truly matters to me
… a healthy lifestyle.

Which I can do no matter where in the world I am or what routine I am in.

The balance that I practice in my everyday life gives me the opportunity to approach these trips in a positive way, knowing that no progress will be lost and that my routine will be right there waiting for me when I get home.

It may not look the SAME, but that doesn’t mean it is different, wrong, or unhealthy. True health is being able to transition the habits that you develop by being discipline to a routine into any situation that you get into.

The healthiest thing you can do for yourself is to BE PRESENT, release any stress or anxiety around the unknown and just live in the moment.

“12 bad habits that kill your metabolism”
“
🔺Skipping breakfast
🔺Eating the wrong breakfast
🔺Sitting too much
🔺Neglecting strength training
🔺Net getting enough protein
🔺Not drinking enough water
🔺Stressing out
🔺Showing down on refined carbs
🔺Swearing off dairy
🔺Sleeping in a warm room
🔺Not getting enough sleep
🔺Regularly consuming fast food
“

… this is an article that I was sent.

It is a perfect depiction of how diet culture over complicates everything.

It keeps us living in fear and confusion constantly spinning our wheels for how to look good and feel good at the same time.

So here is the tea for what the article was really trying to say …
your metabolism slows down when you:

🔽Skip meals, therefore under eat & don’t prioritize Whole Foods & protein
🔽Are not active throughout the day
🔽Chronically stress from over exercising, work, relationships, lifestyle choices, mental health, lack of sleep

but don’t worry if you are guilty of these things (I was for more time than I would like to admit)

Because you speeding it up IS POSSIBLE …. & in fact, not rocket science

🥯EAT MORE WHOLE FOODS
🏋🏼‍♀️EXERCISE REGULARLY (resistance training is your best option)
🎨MANAGE STRESS (physical & mental)

The faster your metabolism
➡️the more optimally your body will function
➡️more calories you will burn throughout the day
➡️better you will feel
➡️easier it will be to achieve your physique goals
➡️more food you can eat
➡️more free you will feel from BS diet culture rules

the time I couldn’t see clearly and ran into my biggest roadblock

Back at the beginning of college, I had to start my fitness journey as an ex athlete .

No more hours of daily practice and weekend games.
No more being freedom to eat whatever and just burn it off hours later
No more coach to tell me what to do.

I had to try to take the athlete workouts, and try to do them on my own.
I had to try to learn how to eat to look and feel my best.

So the internet, duh !

Procrastinating work, and not paying attention in class… I was googling, scrolling Pinterest . & “learned” all of the hacks, and tips to be healthier.

It taught me
- Eat as little as possible
- Carbs are bad
- Can’t eat after dark
- At least 30 minutes of cardio/day
- Running is the best form of cardio

It worked.

I lost weight faster than I ever thought I could.
A 5’7 girl went from 130—> 95 lbs in just a few months.

But did it really work?

Obvious answer is, No.

Not just because I was not physically the unhealthiest I have ever been- malnourished, imbalanced hormones, hair falling our, skin becoming dry

Because weight loss was not my goal in the first place.
It was health.

& in a pursuit to please others
& learn nutrition habits from diet culture instead of what I need as an individual

I became blind to the unhealthy habits that I was establishing and the ways that they were effecting who I was becoming and the life that I was living.

It was with investment in a coach and my own science based education that I was able to remove those blinders to understand that health lies within your lifestyle, not within your body.

Health looks like
- Eating to fuel your body
- Honoring your physical and mental cravings
- Exercising for mental clarity, strength
- Pouring into relationships
- Investing in personal development

Application of education into your life is the trickiest part of this journey.
What of the information should I listen to?
Does this apply to me?
How do I put this into practice into my daily life?

If you are doing this blindly,
You are going to run into a lot more roadblocks along the way.

So reach out for help.

I stopped training fasted

& my lifts have never felt better.
I can actually making it through the whole thing able to give my 100% and am able to push weight for rep counts I couldn’t believe.

training fasted was always a limiting rule I had for myself... why... lord fricken knows

But I do know there is an abundance of information overload that diet culture presses upon us that we just don’t know what is right and try everything under the sun.

Training fasted does not help you loose more weight, honestly there really isn’t a benefit that I can think of besides schedule maybe.
It was something that like you don’t now what your missing out on until you do it and you like “WOW that’s gamechanger”.

I started to dabble into it in order to prove to myself that it was not a disordered habit/behavior I was still attached to... & now I love it!

so summary... of you train fasted- try eating preworkout a try, OR if there is a behavior/rule you have and are attached to just try proving to yourself that you CAN break it whether you are going to actually make a permanent change or not.

Ive been struggling
gonna be real
yes I have bad body image too

but there’s something I always bring myself back to.
it’s an idea I heard in a podcast one time... LIFESTYLE LEAN

we have to realize that the perfectly toned lean body that we idealize is likely not realistic or heathy for a sustainable lifestyle

coming from someone how has gone to the extreme.. that lean af body is not lifestyle. & that we can still look like a MF SNACKKKK while living and enjoying life but that it is gonna come with a lil more body fat than that picture perfect look, that some days you are gonna wanna apply for America’s next top model and the next you could just wanna put on you baggiest t shirt because you feel bloated and not your best.

Lifestyle lean is what we should be after. Looking good, feeling good, enjoying life, and GLOWING AF... in all areas of life.

so yes, a bikini isn’t the easiest for me right now... just being real... but F**K I ACTUALLY FINALLY FEEL LIKE I AM LIVING AND GLOWING DIFFERENT.

HAPPY BIRTHDAY to my best friend of all time. I would walk to the end of this earth for you💛 proud of you everyday and forever lucky to have you.
my person, my inspiration, my partner in crime, my better half, my sister.
I love you sissy... to many more runs down costal highway to the only open bar in town🤗💗

Eating more without hunger cues

A question that I get a lot is: “do you eat even when you are not hungry??”

answer is always yes.

why? Because I track macros, I have big goals for my physique, and know that truthfully my body thrives off of consistency (we all do)

I think of underrating as falling just as off tack as overeating.

Truth is you are never going to be able to regulate your hunger cues if you don’t get your body used to eating a certain amount of food. & if you eat on a consistent schedule... even better!

CONSISTENCY is key... I will have that engraved on my tombstone. So yes, sometimes that means I eat when I am not necessarily hungry- for the gains, hunger cues, and accuracy of my biofeedback.

whether I feel or think I need it or not, I KNOW I need it, and that is all that matters.

I hope you all enjoyed your 4th of Julyyyy!! 💙❤️💙❤️

been feeling super proud of all of the mental progress that my clients have been making so that they were able to enjoy holiday celebrations intuitively and guilt free.

but, if you are feeling guilty... I encourage to to change your thinking.

Yesterday was not about fitness or your diet. It was about the relationship and memories made.

If you did not allow yourself to enjoy the days celebrations for yourself because you were scared that not sticking directly to the plan that you were loosing progress.... your future self would feel guilty about the loss of those experiences, relationships, and memories.
But if you did choose to enjoy yourself in moderation your future self is never going to feel guilty about the loss of progress because frankly NO PROGRESS WAS LOST!!

Anyways, took the whole weekend off and I feel rejuvenated and ready to have a PRODUCTIVE AF week 🙃 ... + some exciting new content coming backkk.

happy Sunday peeps!!

Fiber is a very underrated aspect of your diet. Not only do I ask all of my clients to track their macros but also to track their fiber intake.

Eating enough fiber is important for knowing that you are getting in enough micronutrients. It is found in fruits and veggies and whole grains.
In addition, fiber is important for smooth digestion. Because it is insoluble and does not get digestion, it moves all the way through helping to carry all of your waste along the way. Without enough fiber, food can get stuck and constipation can occur.

But similar to everything else, you can also overdo fiber. Eating too much fiber can impair nutrition absorption because it is not fully digested. When it makes it to your large intestine (gut) it is fermented by your gut bacteria, and having excessively high amounts of fiber can cause uncomfortable gas and bloating.

Everyone has a fiber hot spot that works for their bodies. The recommended intake is somewhere between 20-35g/day for a healthy diet.

If you need to increase your fiber some good sources are fruits and veggies, whole grain breads, wraps, crackers, sweet potatoes, brown rice, legumes/beans, fortified cereals/grains, and oatmeal.
When my carbs increase, sometimes I have to make some lower fiber swaps to things like white rice, less cruciferous veggies, simple cereals , cream of rice, lower fiber breads/wraps.
Also keep in mind that there may be high amounts of fibers in protein bars and plant based powders.

In my opinion, having a moderate amount of fiber is a good sign that you are incorporating a balance of nutrient dense carb sources and fun soul foods (cereal and pop tarts lol).

SQUATTTTZZZ
my favorite lift right now.

I do them on both of my leg days right now.
& I am getting duckkkking STRONG at them and I love it

anywayyys reason I am telling you this is because too often we over complicated a good workout. we think we need the most creative fun moves and to constantly be switching things up when we go in there.

but the only thing you need to be switching is the weight, number of sets, number of reps, amount of rest, tempo of the movement.
Our bodies don’t get used to certain exercises the get used to the intensity or load of the exercises so that is what you need to manipulate in order to continue to see progress.

find what works for you AND TRAIN THE HELL OUT OF IT.

now go grab a bar and squat because they are the best☺️ .

SQUATTTTZZZ
my favorite lift right now.

I do them on both of my leg days right now.
& I am getting duckkkking STRONG at them and I love it

anywayyys reason I am telling you this is because too often we over complicated a good workout. we think we need the most creative fun moves and to constantly be switching things up when we go in there.

but the only thing you need to be switching is the weight, number of sets, number of reps, amount of rest, tempo of the movement.
Our bodies don’t get used to certain exercises the get used to the intensity or load of the exercises so that is what you need to manipulate in order to continue to see progress.

find what works for you AND TRAIN THE HELL OUT OF IT.

now go grab a bar and squat because they are the best☺️

From a girl who thought that the smallest vision of herself was one that was successful, more loved, happier
TO
A girl who feels empowered, confident, strong, limitless, secure, free, and proud.

I have not stopped “growing” for YEARS. There have been bouts of this journey that have been hard af… the days eating 400+ carbs and 90+ fat, the minimal cardio, the addition of unhealthy foods just to get in easy calories, and pushing through untracked vacations and trips. They all have been a part of my journey, all fears that I have had to push through. BUT all
things that I no longer have to second guess or draw anxiety because I did the damn thing, I pushed through, and I have come out on the other side a much better person living a much better life because it.

Yes, there were days, weeks, even months that I fell vicim to these fears- constantly under ate my macros, never took my intuitive days, trained 6-7 days/week, was mentally consumed on trips and vacations.

BUT I won more battles than I lost. & well… look at me now. LIVING A LIFE I LOVE- happier, healthier, more successful and confident than ever.

Having people you know, like, and trust guide you and hold you accountable to push through the mentally hard s**t. People who can see a bigger potential for you. That’s game-changer.

Choose to invest in yourself. Choose to face your fears. Choose to fight. Choose to become your healthiest self. Choose to feel confident and glow different.
Swipe to check out 3 of my clients who have been doing the hard s**t and changing their life for the better.

link for coaching in my bio🌼