Lazy high-protein dinners I make when I don’t want to cook

Sharing a roundup of lazy high-protein dinners I make when I don’t want to cook.

Hi friends! How are you? I hope you’re having a great morning so far. I’m here getting ready for a work trip to San Diego and have coaching calls all morning today.

For today’s post, I wanted to share a roundup of dinner options – specifically high-protein dinners I always come back to when I don’t feel like cooking. The Pilot is gone fairly often, which means I need meals that are nourishing, easy, and realistic after school pickup, basketball shuffles, and general end-of-day chaos.

These are the dinners that save me when I don’t want to think, chop a million things, or be in the kitchen all night.

My go-to staples

I keep these on hand almost all the time:

Rotisserie chicken

Ground beef

Frozen wild salmon (always from ButcherBox)

Frozen or roasted veggies (I’ll roast a big pan once and use them all week)

Easy sauces (I love Kevin’s sauces from Thrive Market)

Rice and gluten-free noodles

Salad kits (lifesaver when you’re in a pinch)

And now… my top 10 lazy, high-protein dinners. Please steal these and then help a girl out by sharing your favorites in the comments.

Lazy high-protein dinners

1. Salmon bowls

I make rice in the Instant Pot (rinse rice, add equal parts rice and water, cook on manual for 12 minutes – perfect every time). While the rice cooks, I air-fry frozen salmon with salt and pepper. I’ll chop a cucumber, microwave edamame, and grab seaweed snacks. Top the rice with salmon, edamame, cucumber, seaweed, and drizzle with tamari and sriracha.

2. Egg roll in a bowl

The kids go crazy for this, and it makes great leftovers for lunch the next day. Easy, fast, and packed with protein.

3. Easy tofu + noodle stir fry

The kids love tofu, so I try to include it about once a week. I drain the tofu, wrap it in paper towels, and put a heavy pan on top for 10–15 minutes. Then I sauté it with veggies and toss with cooked noodles and an easy sauce, like a homemade peanut butter sauce or a Kevin’s sauce.

4. Tacos with ButcherBox barbacoa

The ButcherBox barbacoa is elite. It’s fully cooked and frozen, so I just heat it on the stovetop. I make fajita veggies (onion, bell pepper, garlic, cumin) and serve everything with avocado and Coyotas tortillas.

5. Teriyaki chicken, veggies & rice

If I have time, I cook chicken in the Instant Pot; otherwise, shredded rotisserie chicken works great. I sauté whatever veggies I have (onion, bell pepper, zucchini, carrots, broccoli), cook rice in the Instant Pot, then heat everything together with Kevin’s teriyaki sauce. Boom.

6. Spanish tortilla with hummus & veggies

Probably my #1 comfort meal right now, especially after Spain, where we could get this every day at the market (the best ever). It takes about 30 minutes but is mostly hands-off. I serve it with homemade hummus, sliced veggies, and fruit.

7. Breakfast for dinner

When the Pilot is gone, breakfast-for-dinner is almost guaranteed.

Our go-tos:

Three-ingredient pancakes

Breakfast tacos with salsa

Crustless quiche (I make it earlier in the day and keep it in the fridge)

8. Chicken crust pizza

Crust:

1 lb ground chicken

1 tsp oregano

1 tsp garlic powder

½ tsp salt

¼ tsp pepper

Instructions:

Preheat oven to 375°F. Line a baking sheet with parchment. Mix chicken and spices, then flatten into a 12–14 inch disc (about ¾ – 1 inch thick – basically a giant burger patty). Bake 25 minutes until internal temp hits 165°F. Add marinara and veggies, bake 5 more minutes, and finish with fresh basil and feta.

9. Shrimp pesto pasta

Sauté shrimp with garlic, salt, and pepper while pasta cooks. Add lemon zest to the shrimp, toss with pasta and store-bought pesto. Serve with a salad kit or roasted veggies.

10. Burger bowls

We love burger bowls. I cook the patties earlier in the day, then serve over lettuce with red onion, tomatoes, pickles, fries (Alexia waffle fries are our fave), and a little secret sauce.

For cooking, we use Our Place and Caraway–  I love having non-toxic cookware that also looks good on the stove.

If you’re working on increasing protein, my go-to protein powder is Truvani. I mix it with Daily Nutritional Support to make my daily protein pudding and top it with berries and hemp seeds.

And if you’re looking for more meal inspiration, Sculpt Society just launched nutrition – I’ve been using it for fresh ideas. You can use GINAJAN if you want to check it out!

So tell me, friends: what’s your favorite lazy high-protein dinner? Please share the goods in the comments.

xo,

Gina

P.S. If you’re eating “clean” but still feeling stuck, this is something I look at closely with clients. You can learn more about 1:1 support here if you’re curious.

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Top posts and pages from 2025

Sharing my top blog posts and pages of 2025.

Hi friends! How are you? How was the weekend? Ours was a good one. The kids had lots of friend time, P had a basketball game, I had an NCL meeting and taught a barre class.

For today’s post, I’m sharing a roundup of my top blog posts and pages from the past year. It’s always fun to go through analytics and see which posts perform well, and almost all of these are posts I created to try to give a ton of value, like a recipe, a how-to, full review, etc. I’m also interested to see how this changes in 2026 since everything in the blog world has changed with AI search. SEO doesn’t quite work like it used to, so I’ll just be here doing my thing and always appreciate any feedback or things you’d like to see here!

Here’s the full roundup!

Top posts and pages of 2025

1. The blog homepage

This one means the most to me because it means that a majority of readers are my internet besties who click directly to the blog without finding it through Google. I love hanging out with all of you each day and it means that world to me that you check in to see what’s going on. <3

2. Healthy Homemade Dog Food

Maisey’s dog food recipe! I loved putting this post together because she LOVES this dog food so.much, and so many people have let me know that their pups love it, too! I make a huge batch every two weeks or so and freeze it in blocks. We introduced Lola to it and she goes absolutely WILD.

3. Homemade gelatin gummies for gut health

This is a recipe that the kids ask to make all the time; they love it and it’s such a good way to get in some gut-nourishing ingredients.

4. Homemade protein ice cream

This protein ice cream is so good if you want a sweet treat with a lil protein in there!

5. Easy enchiladas with rotisserie chicken

Seriously the easiest enchilada recipe that I make all the time and is a true crowd pleaser. Using rotisserie chicken makes it way faster, too!

6. Morning detox drink with turmeric

This morning drink is warming and cozy with lemon and turmeric; one of my favorite ways to start the day.

7. Lazy Sunday dinner ideas

I’m writing this post on a Sunday, as I wonder what the heck we’re going to eat for dinner, so this is one of those posts that I wrote because I needed it myself It has some of our quick and delicious go-to dinner options.

8. Whole Foods red dahl lentil soup recipe

I love this soup from Whole Foods and used to buy it all of the time. A couple of problems: I don’t like the plastic lined soup cups (the hot food cause cause it to leach), and it’s expensive. I knew I could make it at home on the cheap with organic ingredients, and this copycat recipe tastes 100% like the real thing.

9. What to expect at Orangetheory Fitness

I haven’t done Orangetheory in years, but it used to be my go-to workout. Here’s what you can expect in a full class.

10. F45 vs. Orangetheory – my full review

I’ve swapped over to F45 and in this post, I share the differences between these two popular formats.

11. Mediterranean egg bites (gluten-free and dairy free)

These egg bites are perfect to make and store in the freezer. For a busy morning, just pop a few in the toaster oven or microwave, grab some fruit, and boom. Breakfast is served.

12. How to set up your Peloton bike (or any spin bike)

This is another post I wrote because I realized that the info out there was not very helpful lol. When I made the video, I was like, “I hope this helps a lot of people who are stumped on bike setup” and am so pumped that it’s made a difference.

10. Sculpt Society Review

Sharing my love for one of my all-time favorite home workout options. Try it here and my code for January is GINAJAN.

11. Mediterranean egg bites (gluten-free and dairy free)

These egg bites are perfect to make and store in the freezer. For a busy morning, just pop a few in the toaster oven or microwave, grab some fruit, and boom. Breakfast is served.

12. Homemade sea salt hair spray

A simple recipe for a texturizing spray you can make at home. You probably have most of the ingredients on hand, too.

14. How to take care of a fiddle leaf fig tree

This blog post credit goes 100% to Frida in all of her glory. She’s a finicky gal, and once I cracked the code on how to take care of her, I knew I needed to write a post about it.

15. How to train for a half marathon while strength training

Sharing tips on how to incorporate a solid training split while training for a half marathon.

16. TRX workout plan for beginners

The TRX is an amazing workout tool but can be intimidating at first. Here are some of my tips and a plan for beginners!

17. Is Danger Coffee worth it? My full review

Sharing my love for my favorite mold-free and remineralized coffee. I drink decaf and am super picky, and this one is the BEST.

18. F45 for beginners – what to expect at a class

LOVE F45 and I’m sharing details about this format, what tools they use, the training split, and tips for my first-time friends. 

19. OneSkin review and if it’s worth the price

I’ve been obsessed with OneSkin since the biohacking conference. I’m sharing my full review here and you can use FITNESSISTA15 for 15% off. 

20. Why we decided to homeschool

Sharing the details on why we pulled P out of school to homeschool her. We ended up finishing last year with homeschool and most of the first trimester of this year before she was ready to go back. More details are in this Substack. 

So tell me, friends: what would you like to see on the blog this year? Is there anything you’d like to see more of? Anything this site is missing that you’d like me to include? Thank you so much for your help and feedback and for being here.

xoxo

Gina

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1.9 Friday Faves

Hi friends! Happy Friday! How are you? What are you up to this weekend?

We’re just hanging out here and home and I’m looking forward to a low-key weekend after lots of holiday activities and adventures. It’s suddenly winter here in Tucson – rainy and freezing!- and we’re enjoying lots of puppy snuggles in between trying to keep Lola from destroying all of the furniture.

(I keep trying to get a pic of Maisey and Lola together but they’re always moving at lightning speed together)

Liv turned 14 yesterday and I can’t even believe it. Thank you so so much to my OG reader friends who have been there since the early days. I had a couple of you reach out on Instagram yesterday to tell me you were reading the blog while I was shaking it teaching Zumba with her in my belly. It really feels like yesterday and 14 lifetimes ago at the same time.

Her birth story part 1 is here and part 2 is here.

I post less of the kids here on the blog – I ask for permission before I post anything – but she’s the wittiest, sweetest girl with a heart of gold. She’s also obsessed with K Pop, which is a big reason why we’re going to Seoul this summer. We just had cake here at the house since we’re heading to San Diego and Disney next week to celebrate!

For now, it’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

1.9 Friday Faves

Fashion, beauty, random:

Always the Farm Rio! They’ve had so many great sales this season, but this one is from Rent the Runway. I’m still using and loving the Unlimited membership. It’s amazing for events and travel, and also helps keep me from shopping *quite so much.*

Oak Essentials goodies! They gifted me a body lotion and candle before the holidays and I loved the products so much, I ended up purchasing more as gifts. The lotion is super hydrating with a light scent – it’s a tiny bit pine-y in a good way – and I love the candle.

Read, watch, listen:

Don’t miss this week’s podcast episode here! I’m sharing some realistic longevity-based goals for the New Year.

It’s always cheese board season.

Sculpt Society has nutrition now and I’ve been LOVING the new reipe and meal inspo. I’m adding so many of their ideas to our meal plan for next week. If you’ve been wanting to try TSS, it’s one of my all-time favorite at-home workouts. Use the code GINAJAN here to try it out!

Started this audiobook and already feel like it’s made a huge positive impact on my mindset.

Fitness, health, and good eats:

– The new food pyramid. Do I think it’s perfect? No. I think there are many people who are unable to tolerate or digest large amounts of animal products and dairy. I’m not sure where beans are located on the pyramid and it’s missing the nuance when it comes to saturated fat. At the same time, I think it’s a huge step in the right direction. I love the emphasis on whole, unprocessed foods, lots of fruits and veggies, and a moderate approach to grains (especially here in the US where many our grains have been compromised).

And while I don’t think that refined sugar and processed foods should be a part of daily life, we sitll make room for the fun stuff every now and again (see below lol).

– These gluten-free dairy-free cones. SO good.

– Also, I bought some of the Sweet Loren’s puff pastry and it is amazing. It definitely exceeded my expectations, especially since many gluten-free baking options can be flops. I made some nutella pastries and also some Pop Tart creations with strawberry jam, simple icing and sprinkles.

(Just add your toppings, egg wash, and bake for about 14 minutes at 400 degrees)

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina

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198: Longevity Goals, Strength & Sustainable Health Habits for the New Year

Hi friends! I have a brand new podcast episode live and today we’re kicking off 2026 with a conversation all about longevity – not just living longer, but living better.

This episode is your realistic, no-extremes roadmap to building habits that support strength, energy, resilience, and joy for the long haul. If you’re tired of all-or-nothing New Year’s goals and want something that actually sticks, this one’s for you!

Here’s what we chat about:

• Why longevity goals matter more than vanity goals (and how to anchor your habits to a deeper “why”)
• The sweet spot for daily movement, including step count targets that actually support long-term health
• Functional strength benchmarks every woman should work toward for independence and resilience as we age
• The non-negotiable role sleep plays in inflammation, hormones, metabolism, and overall longevity
• How chronic stress and nervous system dysregulation can stall healing and impact long-term health
• Daily and weekly nervous system practices that support recovery, digestion, and emotional resilience
• Longevity-focused nutrition guidelines that prioritize protein, fiber, metabolic flexibility, and simplicity
• How to habit-stack your way into sustainable change—without overhauling your entire life

198: Longevity Goals, Strength & Sustainable Health Habits for the New Year

This episode is practical, empowering, and designed to help you feel strong, energized, and capable not just this year, but decades from now.

Take a listen and tell me which longevity habit you’re starting with first .

Make sure you’re subscribed to my newsletter
For my free Autoimmune Healing ebook, click here.
Detailed show notes here: https://fitnessista.com/podcast

Partners:

Try out luxury handbags and jewelry from Vivrelle and use my code GINAHARNEY for your first month free!

Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off your Meal Plan Starter Box here!

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount. 

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA30 for 30% off.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. https://ift.tt/HoNfcI0

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looking back on 2025 and my goals for 2026

Looking back on the year and sharing some of the things I’ll be working on in 2026.

Hi friends! How are you? I hope that you’re having an amazing week so far. The kids are back in school, Liv’s 14th birthday is this week (HOW?!), and I’m just now starting to get my life together. I was feeling so productive until we hit winter break, and I’ve been very slowly getting back into things.

I’m looking forward to finding a routine again, for some fun things coming up, and cautiously optimistic about the New Year.

Some personal highlights from 2025:

– We went to Disneyland to celebrate Liv’s birthday

– Beefsteak with friends

– The Pilot retired from the Air Force

– We celebrated Wyatt’s Bar Mitzvah

– I sang Carmina Burana with the symphony chorus

– My brother Bailey got married!!

– In my most unhinged and successful travel plan ever, the girls and I took a European Disney cruise and spent 5+ weeks in Spain

– and the latest addition to our family: Lola the min goldendoodle. We are all absolutely smitten with this sweet girl and Maisey is already loving having a sister. She’s definitely a puppy, but has a great energy and isn’t constantly harassing Maisey. I can tell they’re going to be best friends.

looking back on 2025 and my goals for 2026

Professional recap:

From an Integrative Health Practitioner standpoint, this was a year filled with learning, expansion, and client success. It was so amazing to see their wins, and I reviewed over 100 lab tests last year!

I was a 100-day challenge winner thanks to your incredible support (#7 out of over 5,000 practitioners!) and was invited to speak on a Health Coach Success panel with some other IHPs whom I respect and admire so much.

I feel so blessed every day to be aligned with EquiLife’s incredible mission and the inspiring people behind it. I can’t wait to see what IHP and EquiLife have in store for the next year!!

I hired a podcast manager and we saw 700% growth last summer, which was huge! He has helped me with the show notes, editing, creating reels, and full video episodes on YouTube. I took a little break for the holidays and am excited to get back into it with some incredible guests booked for this month.

I’m also thankful for affiliate partners, including Nutrisense, EquiLife, IHP, Sakara, HigherDOSE, Danger Coffee, Organifi, OneSkin, ButcherBox, Canopy, Somavedic, Air Doctor, Vivarays, Vivrelle, Hydrow, We Feed Raw, Sculpt Society, Oliveda and to all of you who shop through my links. It directly supports our family (and helps keep this little blog running), and I appreciate it so much. I also started working with EllieMD this year because I’m loving their products!

I launched Healing Code, which is my new signature program, and also launched Revenue Rx as a mentorship for fellow Integrative Health Practitioners and health coaches looking to scale their businesses. I also hosted my first workshop and am excited to do more of these in 2026; stay tuned for the details on the next one!! Our next group program, DetoxU, officially launches next week so more info on the way for that. Lots of fun stuff on the horizon

My efforts this year will be focused on coaching clients and program participants, my Revenue Rx clients as I help them create profitable and freedom-based businesses, and of course, content creation on the podcast, Instagram, and blog/Substack.

In full transparency, the blog had some highs and some… lows. When I started the year, ad revenue was CRUSHING it. I saw some numbers that I hadn’t seen since the heydey of blogging. While we were in Spain, my ad revenue was the best it had been in years. (Which verifies my thought that we do indeed need to move to Spain.) Welp, this fall, it all came crashing down, has yet to recover, and I’m doubtful that it will.

With the constant Google updates and AI search, there’s really not a need for people to click on blog posts to get information. Search was a huge referrer for me, and now it’s abysmal. Ad revenue is now around 1/4 of what it typically is for this time of year… and it’s pricey to keep blog alive with all of the associated costs.

The good news is that I have multiple revenue streams – this is why you can’t put all of your revenue eggs in one basket – but the devastating news is that I think that a lot of bloggers will jump ship this year. I started a Substack which reminds me of the old days of blogging; no ads, no writing for The Man (aka Google search) and it’s just casual and fun. I’ll still be posting here of course, but if you’d like to follow along over there, I’d love to see you!!

Personal and health goals:

My health goal is to continue to work on the habits that make me feel my best, like quarterly detoxes, smart supplements, restorative practices, dialing in nutrition, walks, workouts (I like a mix of strength training, barre, spin, Pilates, and hot yoga), and stress management. My goal is to minimize toxins where I can, replenish deficiencies, and continue to use functional lab testing as an amazing tool. I feel proud of myself for taking charge of my health and getting to the root cause of what I was experiencing, and also for the ability to share everything I’ve learned along the way.

I feel like I’m able to push things up with workouts again, and might even set some fitness goals for the new year I’m planning our summer travel (Tokyo and Seoul! Please lmk if you have any recs!) and want to just get back into some of the things that I let go when I was trying to navigate homeschool teaching + work (like reading instead of doomscrolling, meditating, finishing my High Performance Health and IHP Level 3 certifications, and more time with friends).

Continue to be the best mom, wife, and friend that I can be. I want the people in my life to know how much I love them, and to lead with a grateful, patient, loving heart each day. Some days are harder than others lol, but a morning gratitude check-in really impacts how I feel for the rest of the day.

I’d love to hear about your year and your goals! What’s something you’re proud of from this past year, what are you working on right now? Do you have any health goals? Travel plans? I want to hear it all!

Wishing you a happy, healthy, joyful and abundant 2026.

xo

Gina

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Plan out your goals for 2026

Sharing the details for the health planning class if you’re spending this week getting your goals together for the New Year!

Hi friends! Happy New Year!! I hope that everything is going well so far. I’ve missed you guys. I feel like it’s been holiday chaos for two weeks and we also got a puppy! We have so much to catch up on, but I feel like I’m finally coming out from the piles of wrapping paper and cheese to get my life back together

For myself, I figured I’d count today as the start of the New Year. When it happens on a Thursday, I think you get a free pass for the rest of the week. While a lot of my daily routines will stay the same, I still have some big personal, health and fitness goals that I’m going to share here tomorrow.

For today’s post, I wanted to share a replay of the health planning class that we did in December.

If you’ve been thinking:

“I meant to sit down and plan this year…”

“I want to be intentional, but I’m already feeling behind…”

“I don’t want to wing my health again in 2026…”

Consider this your friendly reminder that you’re not late. You’re right on time.

The 2026 Health Planning Class already happened live, but I created it intentionally so it could be just as powerful on replay, especially for anyone who’s just now finding the space to think clearly about their goals.

If you missed the live class, you can still access the full replay and use it to create a personalized, realistic health plan for the year ahead.

Simply add your email here and you’ll automatically get everything in your inbox.

Why Most People Struggle With Health Goals (It’s Not Discipline)

Every January, I see the same pattern.

Women are motivated. They care. They want to feel better.

But they don’t have a clear plan that fits their body and real life.

That’s not a willpower problem…. it’s a planning problem.

Most people are trying to:

Do too much at once

Follow generic advice that doesn’t apply to them

Fix symptoms without understanding the order of operations

This class was designed to change that.

It’s not about a “new year, new you” mindset.

It’s about clarity, strategy, and starting in the right place.

What You’ll Learn in the Health Planning Class Replay

When you sign up, you’ll get immediate access to the full workshop replay so you can watch it on your own time: pause, rewind, take notes, and come back to it as needed.

Inside the class, we walk through:

– How to reflect on last year without judgment

– How to identify what’s actually holding you back right now

– How to set goals that support hormones, energy, sleep, and metabolism

– How to stop guessing and start prioritizing

This is especially helpful if you’re feeling stuck, overwhelmed, or unsure where to start — even if you already “know a lot” about health.

Creating Your Custom Health Plan (With ChatGPT)

One of the most powerful parts of this class is learning how to use ChatGPT as a tooll, not to replace your intuition, but to support it.

I walk you through how to:

Ask better questions about your health

Clarify next steps based on your symptoms and goals

Build a plan that feels personalized and realistic

When you sign up, you’ll also get access to the custom GPT I created, so you can:

Build your plan alongside the replay

Adjust it as your body and goals change

Revisit the framework anytime you need a reset

Think of this as a system you can reuse instead of a one-and-done workshop.

Add your info here and get evertyhing sent to you.

Why Watching the Replay Still Matters

Here’s the thing I want you to remember:

You don’t need to start over.

You don’t need to do everything at once.

And you don’t need to force motivation.

What you need is:

A clear starting point

A realistic plan

And confidence that you’re moving in the right direction

This class helps you zoom out, get grounded, and make intentional decisions instead of reacting to symptoms or defaulting to old habits.

And for many women, once they see their plan clearly laid out, it becomes obvious why a gentle detox is often the smartest first step, which is why I also share next-step options like DetoxU at the end of the class for anyone who wants additional support.

Ready to Create Your 2026 Health Plan?

If you missed the live class in December – or if you’re just now feeling ready to sit down and plan – the replay is here for you!

When you sign up, you’ll receive:

Immediate access to the full Health Planning Class replay

The complete planning framework

A link to my custom GPT to help you build your personalized plan

Just add your info here and you’ll receive it in your inbox!

As I’m creating content for the New Year, I’d love to hear something I can help with or anything that you’re struggling with right now. Please leave a comment and let me know, or send me an email gina@fitnessista.com subject CONTENT.

Have an amazing day and I’ll see you soon!

xo,

Gina

Latest on Substack here: how to acheive everything you want in the new year

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