The truth is, it’s often not the big things holding you back. It’s the little, mindless habits that sneak in when you’re not paying attention— That is why we need to bring up these habits so you can become more aware….

My top 6 habits I see all the time with clients that can stall muscle growth, increase cravings, or mess with your results – not to mention HORMONES.

1. Snack & Scroll Syndrome

Mindlessly eating while scrolling through your phone? We’ve all done it. But this habit disconnects you from your hunger cues and often leads to overeating without even realizing it.

G-Fit Fix: Portion out your food before you start scrolling, or better yet, ditch the distractions and eat mindfully. Be present with your food. You’re digestion will thank you (which has a lot of influence on our metabolism)!

2. Stress Eating & High Cortisol

Stress raises cortisol, and chronically high cortisol can block your gains. It interferes with recovery, muscle growth, and increases cravings (especially for sugar and salty snacks).

G-Fit Fix: Try breathwork, meditation, or simply a few deep box breaths. Just 2-3 minutes can reset your nervous system. Have you taken your FLOCUS lately? I created this formula to help you regulate cortisol levels without you having to do much other than remember to take your daily dose. I researched the top adaptogens and nootropics to do the work for you! If you haven’t tried FLOCUS yet, you MUST! www.volarenutrition.com

3. B.L.T.’s (Bites, Licks, Tastes)

You think you’re eating clean, but those little bites off your kid’s plate, licks of the spoon, or handfuls of trail mix while cooking? They add up fast.

G-Fit Fix: Awareness is everything. Start writing down everything that goes in your mouth for a day, you’ll be shocked at how much you forget or justify. Be honest with yourself, grab your pen and paper and see what you are really consuming in a day.

4. Snacking Instead of Sipping

Feeling hungry? It might just be thirst. Dehydration is a common energy drainer and can trick your brain into thinking you need food.

Before grabbing a snack, drink 12–16 oz of water and wait 10 minutes. Most of the time, your “hunger” disappears. If you are still hungry than, grab your “Gina Approved Snack – PROTEIN is my suggestion.

5. Skipping Meals

Skipping meals might sound like a way to “save calories,” but it often backfires with bingeing later or slowed muscle repair.

G-Fit Fix: Set a timer if you’re someone who forgets to eat. Fueling regularly supports muscle repair and keeps blood sugar steady. Both are non-negotiables for fat loss and muscle building.

6. Not Prepping = Not Progressing

You can’t wing your way to results. When you don’t prep, you default to what’s quick and that’s usually not aligned with your goals. I have been talking a lot about this because this ONE thing can be the ONE thing that really changes everything for you. It may take time but it is much less time than it will take to get off the extra “wing it” pounds.

G-Fit Fix: Block off time each week to prep meals or at least your proteins and carbs. Make it easy on yourself. Even prepping 2 days at a time can keep you on track. No excuses—your goals are too important.