Welcome to Gentle Gains

your space for health, fitness, and mindset — with tools to help you grow stronger, feel better, and live well.

Explore my free Strength in Steps walking app and grab my free guide to start your journey toward wellness, energy, and self-care.

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Strength in Steps:
A Walking App for Wellness

Strength in Steps is more than just a walking app—it's your supportive space to move with purpose, reflect with intention, and nurture emotional wellness.Designed with simplicity and mindfulness in mind, Strength in Steps encourages gentle fitness and personal growth through daily walks, motivational boosts, and thoughtful reflection.

Why Strength in Steps?

Life gets overwhelming—but your wellness doesn’t have to. Whether you’re beginning a fitness journey or finding your way back to movement, Strength in Steps offers a calm, structured space to help you:→ Reconnect with your body through walking→ Cultivate emotional resilience→ Celebrate small wins that build strength over time

Key Features of the Strength in Steps App

✓ Daily Walking Tracker: Record each walk by adding a title, setting your intention, and noting how you felt before and after. You can also include personal reflections to help you stay focused, mindful, and motivated on your journey.✓ Quick Step Tracking: Log your daily step count. Keep track of your daily steps with ease. This feature allows you to record your progress consistently, helping you stay focused and accountable on your wellness journey.✓ Personal Journaling: Write freely in your journal to reflect, release, or check in with yourself. Simple, calming, and just for you.✓ Walking Boosts: Add variety with optional challenges like walking with hand weights or improving your posture. Mark them complete when done!✓ Boosts You’ve Completed: See which boosts you’ve completed — along with a quote to keep you going. Reset them anytime.

Built for Simplicity, Designed for Support

You don’t need a gym. You don’t need to be an athlete. All you need is a few steps, an open mind, and a place to begin.Strength in Steps makes fitness feel approachable and mental wellness feel possible—no pressure, no judgment.

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is Strength in Steps Right for You?

This FREE walking app was created for people who want more than just a basic step counter. It’s designed for those who want to improve their fitness while also supporting their overall well-being. It’s for you if:

✅ You’re looking for a low-impact way to rebuild strength, stamina, and confidence
✅ You’re healing—physically or emotionally—and want a mindful way to stay active
✅ You need structure and consistency without the pressure of high-intensity workouts
✅ You enjoy walking but want it to feel more intentional and rewarding
✅ You value journaling or reflection as part of your fitness and wellness journey
✅ You want simple tools to track your steps, moods, and personal growth

Ready to Start Walking Toward Wellness?

Whether you're just getting started or finding your rhythm again, Strength in Steps is a FREE App here to support you every step of the way.Tap the button below to start your journey—step by step.

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The Ultimate Meal Prepping Guide 101

This guide was created to help you build a healthier relationship with food — without the overwhelm. Whether you’re starting from scratch or just want to simplify your routine, you’ll find real tools that work in real life.

What’s Inside The Ultimate Meal Prepping Guide 101?

✓ Why a Healthy Diet Matters: Understand how proper nutrition supports your energy, mood, and long-term health.✓ Building the Perfect Meal: Learn how to put together balanced, satisfying meals that fuel your goals.✓ Macronutrient Cheat Sheets: Quickly identify food types and view their calories, protein, carbs, fat, and fiber (in grams) at a glance.✓ Portion Sizing Made Simple: Use simple, visual tools to master portion sizes without obsessing.✓ How to Calculate Calories & Macros: A deeper dive into tracking nutrition for those ready to level up.✓ Flexible, Sustainable Meal Planning Tips: Get tips to make planning fun, flexible, and sustainable.

Is this guide right for you?

✅ You want to eat healthier but don't know where to start
✅ You're tired of stressing over what to eat each day
✅ You’re new to meal prepping and need a simple starting point
✅ You want to understand portions and macronutrients without getting overwhelmed
✅ You like practical, no-fluff advice you can use right away

Sneak peak: what's inside the guide

Take a moment to explore the cover, glance at the table of contents, and dive into the first chapter — so you know exactly what to expect before you get started.

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You don't need to do it all—just take the first step. The Ultimate Meal Prepping Guide 101 is your simple, no-pressure starting point to eat better and feel more in control of your week.Get your FREE copy of The Ultimate Meal Prepping Guide 101 and start building balanced, feel-good meals today.

Calorie Calculator

Disclaimer: This calculator is intended for informational purposes only and should not replace professional medical advice. It uses the Mifflin-St. Jeor equation, which is based on population-level averages and may not reflect individual differences. Many factors can influence your actual calorie needs, including medications, muscle mass, metabolic conditions, and genetics. Please consult with a healthcare provider or registered nutritionist before making any significant dietary or health decisions.

How to use this calculator

This tool estimates the number of calories you may need each day to maintain your current weight, based on your age, weight, height, gender, and activity level.If your goal is to lose or gain weight, you can use this number as a starting point and adjust your intake accordingly.Keep in mind, this calculator provides general guidance — many factors like stress, sleep, metabolism, medications, and body composition can affect your true calorie needs.For more personalized and accurate support, consider speaking with a healthcare provider or registered dietitian who can help tailor a plan to your individual goals and health needs.

About Gentle Gains

Hi, I’m Lori — certified personal trainer and founder of Gentle Gains. I started walking during a time of deep emotional burnout, and that simple act became my lifeline. It gave me clarity, strength, and a path forward. Inspired to help others feel that same shift, I became a personal trainer — but soon after, joint pain forced me to rethink everything. That’s when I turned to low-impact fitness, discovering just how powerful and sustainable it can be. I created the Strength in Steps App to support others going through what I went through — those craving movement, clarity, and a sense of peace without pushing their bodies to the limit.To add to your wellness journey, I’m offering The Ultimate Meal Prepping Guide 101 completely free. Inside, you'll find quick-start tips for balanced meals, portion sizing made easy, macronutrient cheat sheets, and guidance for planning meals that support your energy and long-term health. Whether you're healing, restarting, or just needing a gentle nudge, I'm here to walk with you — one step at a time.

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Privacy Policy

Last updated: June 12, 2024
This Privacy Policy describes Our policies and procedures on the collection, use and disclosure of Your information when You use the Service and tells You about Your privacy rights and how the law protects You.We use Your Personal data to provide and improve the Service. By using the Service, You agree to the collection and use of information in accordance with this Privacy Policy. This Privacy Policy has been created with the help of the Free Privacy Policy Generator.Interpretation and DefinitionsInterpretation
The words of which the initial letter is capitalized have meanings defined under the following conditions. The following definitions shall have the same meaning regardless of whether they appear in singular or in plural.Definitions
For the purposes of this Privacy Policy:
Account means a unique account created for You to access our Service or parts of our Service.
Affiliate means an entity that controls, is controlled by or is under common control with a party, where "control" means ownership of 50% or more of the shares, equity interest or other securities entitled to vote for election of directors or other managing authority.
Company (referred to as either "the Company", "We", "Us" or "Our" in this Agreement) refers to Gentle Gains.
Cookies are small files that are placed on Your computer, mobile device or any other device by a website, containing the details of Your browsing history on that website among its many uses.
Country refers to: Ontario, Canada
Device means any device that can access the Service such as a computer, a cellphone or a digital tablet.
Personal Data is any information that relates to an identified or identifiable individual.
Service refers to the Website.
Service Provider means any natural or legal person who processes the data on behalf of the Company. It refers to third-party companies or individuals employed by the Company to facilitate the Service, to provide the Service on behalf of the Company, to perform services related to the Service or to assist the Company in analyzing how the Service is used.
Usage Data refers to data collected automatically, either generated by the use of the Service or from the Service infrastructure itself (for example, the duration of a page visit).
Website refers to Gentle Gains, accessible from https://www.gentlegains.fitness
You means the individual accessing or using the Service, or the company, or other legal entity on behalf of which such individual is accessing or using the Service, as applicable.Collecting and Using Your Personal Data
Types of Data Collected
Personal Data
While using Our Service, We may ask You to provide Us with certain personally identifiable information that can be used to contact or identify You. Personally identifiable information may include, but is not limited to:→ Email address
→ First name and last name
→ Usage DataUsage Data
Usage Data is collected automatically when using the Service.
Usage Data may include information such as Your Device's Internet Protocol address (e.g. IP address), browser type, browser version, the pages of our Service that You visit, the time and date of Your visit, the time spent on those pages, unique device identifiers and other diagnostic data.
When You access the Service by or through a mobile device, We may collect certain information automatically, including, but not limited to, the type of mobile device You use, Your mobile device unique ID, the IP address of Your mobile device, Your mobile operating system, the type of mobile Internet browser You use, unique device identifiers and other diagnostic data.
We may also collect information that Your browser sends whenever You visit our Service or when You access the Service by or through a mobile device.Tracking Technologies and Cookies
We use Cookies and similar tracking technologies to track the activity on Our Service and store certain information. Tracking technologies used are beacons, tags, and scripts to collect and track information and to improve and analyze Our Service. The technologies We use may include:→ Cookies or Browser Cookies. A cookie is a small file placed on Your Device. You can instruct Your browser to refuse all Cookies or to indicate when a Cookie is being sent. However, if You do not accept Cookies, You may not be able to use some parts of our Service. Unless you have adjusted Your browser setting so that it will refuse Cookies, our Service may use Cookies.
→ Web Beacons. Certain sections of our Service and our emails may contain small electronic files known as web beacons (also referred to as clear gifs, pixel tags, and single-pixel gifs) that permit the Company, for example, to count users who have visited those pages or opened an email and for other related website statistics (for example, recording the popularity of a certain section and verifying system and server integrity).Cookies can be "Persistent" or "Session" Cookies. Persistent Cookies remain on Your personal computer or mobile device when You go offline, while Session Cookies are deleted as soon as You close Your web browser. Learn more about cookies on the Free Privacy Policy website article.We use both Session and Persistent Cookies for the purposes set out below:Necessary / Essential Cookies
Type: Session Cookies
Administered by: Us
Purpose: These Cookies are essential to provide You with services available through the Website and to enable You to use some of its features. They help to authenticate users and prevent fraudulent use of user accounts. Without these Cookies, the services that You have asked for cannot be provided, and We only use these Cookies to provide You with those services.
Cookies Policy / Notice Acceptance Cookies
Type: Persistent Cookies
Administered by: Us
Purpose: These Cookies identify if users have accepted the use of cookies on the Website.
Functionality Cookies
Type: Persistent Cookies
Administered by: Us
Purpose: These Cookies allow us to remember choices You make when You use the Website, such as remembering your login details or language preference. The purpose of these Cookies is to provide You with a more personal experience and to avoid You having to re-enter your preferences every time You use the Website.
For more information about the cookies we use and your choices regarding cookies, please visit our Cookies Policy or the Cookies section of our Privacy Policy.Use of Your Personal Data
The Company may use Personal Data for the following purposes:
To provide and maintain our Service, including to monitor the usage of our Service.
To manage Your Account: to manage Your registration as a user of the Service. The Personal Data You provide can give You access to different functionalities of the Service that are available to You as a registered user.
For the performance of a contract: the development, compliance and undertaking of the purchase contract for the products, items or services You have purchased or of any other contract with Us through the Service.
To contact You: To contact You by email, telephone calls, SMS, or other equivalent forms of electronic communication, such as a mobile application's push notifications regarding updates or informative communications related to the functionalities, products or contracted services, including the security updates, when necessary or reasonable for their implementation.
To provide You with news, special offers and general information about other goods, services and events which we offer that are similar to those that you have already purchased or enquired about unless You have opted not to receive such information.
To manage Your requests: To attend and manage Your requests to Us.
For business transfers: We may use Your information to evaluate or conduct a merger, divestiture, restructuring, reorganization, dissolution, or other sale or transfer of some or all of Our assets, whether as a going concern or as part of bankruptcy, liquidation, or similar proceeding, in which Personal Data held by Us about our Service users is among the assets transferred.
For other purposes: We may use Your information for other purposes, such as data analysis, identifying usage trends, determining the effectiveness of our promotional campaigns and to evaluate and improve our Service, products, services, marketing and your experience.
We may share Your personal information in the following situations:→ With Service Providers: We may share Your personal information with Service Providers to monitor and analyze the use of our Service, to contact You.
→ For business transfers: We may share or transfer Your personal information in connection with, or during negotiations of, any merger, sale of Company assets, financing, or acquisition of all or a portion of Our business to another company.
→ With Affiliates: We may share Your information with Our affiliates, in which case we will require those affiliates to honor this Privacy Policy. Affiliates include Our parent company and any other subsidiaries, joint venture partners or other companies that We control or that are under common control with Us.
→ With business partners: We may share Your information with Our business partners to offer You certain products, services or promotions.
→ With other users: when You share personal information or otherwise interact in the public areas with other users, such information may be viewed by all users and may be publicly distributed outside.
→ With Your consent: We may disclose Your personal information for any other purpose with Your consent.Retention of Your Personal Data
The Company will retain Your Personal Data only for as long as is necessary for the purposes set out in this Privacy Policy. We will retain and use Your Personal Data to the extent necessary to comply with our legal obligations (for example, if we are required to retain your data to comply with applicable laws), resolve disputes, and enforce our legal agreements and policies.
The Company will also retain Usage Data for internal analysis purposes. Usage Data is generally retained for a shorter period of time, except when this data is used to strengthen the security or to improve the functionality of Our Service, or We are legally obligated to retain this data for longer time periods.Transfer of Your Personal Data
Your information, including Personal Data, is processed at the Company's operating offices and in any other places where the parties involved in the processing are located. It means that this information may be transferred to — and maintained on — computers located outside of Your state, province, country or other governmental jurisdiction where the data protection laws may differ than those from Your jurisdiction.
Your consent to this Privacy Policy followed by Your submission of such information represents Your agreement to that transfer.
The Company will take all steps reasonably necessary to ensure that Your data is treated securely and in accordance with this Privacy Policy and no transfer of Your Personal Data will take place to an organization or a country unless there are adequate controls in place including the security of Your data and other personal information.Delete Your Personal Data
You have the right to delete or request that We assist in deleting the Personal Data that We have collected about You.
Our Service may give You the ability to delete certain information about You from within the Service.
You may update, amend, or delete Your information at any time by signing in to Your Account, if you have one, and visiting the account settings section that allows you to manage Your personal information. You may also contact Us to request access to, correct, or delete any personal information that You have provided to Us.
Please note, however, that We may need to retain certain information when we have a legal obligation or lawful basis to do so.
Disclosure of Your Personal Data
Business Transactions
If the Company is involved in a merger, acquisition or asset sale, Your Personal Data may be transferred. We will provide notice before Your Personal Data is transferred and becomes subject to a different Privacy Policy.Law enforcement
Under certain circumstances, the Company may be required to disclose Your Personal Data if required to do so by law or in response to valid requests by public authorities (e.g. a court or a government agency).
Other legal requirements
The Company may disclose Your Personal Data in the good faith belief that such action is necessary to:→ Comply with a legal obligation
→ Protect and defend the rights or property of the Company
→ Prevent or investigate possible wrongdoing in connection with the Service
→ Protect the personal safety of Users of the Service or the public
→ Protect against legal liabilitySecurity of Your Personal Data
The security of Your Personal Data is important to Us, but remember that no method of transmission over the Internet, or method of electronic storage is 100% secure. While We strive to use commercially acceptable means to protect Your Personal Data, We cannot guarantee its absolute security.
Children's Privacy
Our Service does not address anyone under the age of 13. We do not knowingly collect personally identifiable information from anyone under the age of 13. If You are a parent or guardian and You are aware that Your child has provided Us with Personal Data, please contact Us. If We become aware that We have collected Personal Data from anyone under the age of 13 without verification of parental consent, We take steps to remove that information from Our servers.
If We need to rely on consent as a legal basis for processing Your information and Your country requires consent from a parent, We may require Your parent's consent before We collect and use that information.Links to Other Websites
Our Service may contain links to other websites that are not operated by Us. If You click on a third party link, You will be directed to that third party's site. We strongly advise You to review the Privacy Policy of every site You visit.
We have no control over and assume no responsibility for the content, privacy policies or practices of any third party sites or services.Changes to this Privacy Policy
We may update Our Privacy Policy from time to time. We will notify You of any changes by posting the new Privacy Policy on this page.
We will let You know via email and/or a prominent notice on Our Service, prior to the change becoming effective and update the "Last updated" date at the top of this Privacy Policy.
You are advised to review this Privacy Policy periodically for any changes. Changes to this Privacy Policy are effective when they are posted on this page.Strength in Steps App
This privacy policy also applies to users of the Strength in Steps mobile app. The app collects only minimal information, such as your name, email address, and any steps, moods, or reflections you voluntarily enter. All data is securely stored through Glide’s platform and is never sold or shared. You may edit or delete your entries at any time.Contact Us
If you have any questions about this Privacy Policy, You can contact us:
→ By visiting this page on our website: https://www.gentlegains.fitness/#contact

Website Disclaimer

IntroductionWelcome to Gentle Gains! This website is dedicated to providing information, tips, and resources on fitness and nutrition. The content on this site is designed to help you achieve your health and fitness goals through low-impact exercises and balanced nutrition. However, it's important to understand the following disclaimers before using our site.General DisclaimerThe information provided on Gentle Gains is for educational and informational purposes only and is not intended as medical advice. While we strive to ensure the accuracy of the content, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the website or the information, products, services, or related graphics contained on the website for any purpose. Any reliance you place on such information is therefore strictly at your own risk.Medical Advice DisclaimerAlways seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any new fitness, supplement or nutrition program. Never disregard professional medical advice or delay in seeking it because of something you have read on Gentle Gains. The content on this website is not intended to be a substitute for professional medical advice, diagnosis, or treatment.Liability DisclaimerGentle Gains and its contributors are not responsible or liable for any injury or harm that you may sustain as a result of using the information, resources, or suggestions provided on this website. This includes, but is not limited to, physical injury, illness, or death. Your use of any information or materials on this website is entirely at your own risk, for which we shall not be liable.External Links DisclaimerThrough this website, you may be able to link to other websites which are not under the control of Gentle Gains. We have no control over the nature, content, and availability of those sites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.Changes to this DisclaimerGentle Gains reserves the right to change this disclaimer at any time. We encourage you to review this page periodically for any updates. Your continued use of the website following the posting of changes to this disclaimer will be deemed as your acceptance of those changes.Contact UsIf you have any questions or concerns about this disclaimer, please contact us at https://www.gentlegains.fitness/#contactBy using Gentle Gains, you agree to the terms of this disclaimer. Thank you for visiting, and we hope you find our content helpful and inspiring on your fitness journey!

Affiliate Disclaimer

Hey there!Welcome to Gentle Gains! I want to let you know that some of the links on this blog are affiliate links. This means that if you click on these links and make a purchase, I may earn a small commission at no extra cost to you. This helps me keep the blog running and continue to provide you with free content and valuable fitness tips.I only recommend products and services that I truly believe in and that I think will add value to your fitness journey. Your trust is important to me, and I appreciate your support!Thanks for being a part of this community and for helping me keep this blog going!All The Best,Gentle Gains