My journey started with my father saying do things that make you feel good. Running was my first love 3 miles a day. Into junior high the only female lifting and keeping up with the boys. Personally, in my free time, I salsa dance, paddleboard, hike, go off-roading, biking and love just making food prep that I will enjoy. Love living life to the fullest and investing time in good people.
Entrepreneur of His & Her Fitness/ Personal Trainer/ Keynote Speaker/ Fox4 News Fitness Expert/ ESPN Fitness Expert
In your opinion weight loss is more of a fitness issue or a health issue and why?
Most individuals only know an athletic approach to fitness. With my clients being mostly 45 years and up, they want to look good but gained weight because their knowledge was limited to what they learned in high school from their coaches. They don’t know how to have a healthy lifestyle and how to do it along with the sports they play. The sports become easier with the introduction of new knowledge of health, created meal plans, cardio for home, and workout plans.
If you have 100 tokens in total and you could apply them to the following categories, how many would you apply to each?
- Fitness level: 50
- Health level: 50
Thoughts on HIIT, Powerlifting, TRX, Yoga, bodybuilding, others?
HIIT: Great if you want to bring back that mindless high school workout
Powerlifting: Has a great place in the younger generation and is a great way to add some muscle mass. I love the powerlifting community and remember the fun crowds during the time I did a few powerlifting contests!
TRX: I love incorporating this into the workouts of some of my more advanced clients that are working on firing the neuromuscular system at higher speeds. We have fun at His & Her Fitness, adding some explosive moves with assistance from the TRX.
Yoga: I love doing yoga for recovery! I feel amazing after and I would recommend it to all clients, regardless of the fitness level. Stick to the basics!
Creative Cardio: This is also super fun for recovery. At His & Her Fitness we have a beginner, moderate, and advanced for all of our clients to enjoy. Grab 6 exercises and do 3 sets with 30-second rests. Do that on repeat for 20-30 minutes.
How did your passion for fitness start? And what was the biggest challenge you have faced on your journey?
Oh my goodness… My fitness journey started when my dad said to do things that make you feel good. I lived on a lake in a small town where I had to feed the cows on my Grandparents farm. Living in a small town, the only gym you are exposed to is the one in school. My love for fitness originated from keeping up with all the boys in my hometown. Unfortunately, after overtraining, I tour my ACL and PCL. This was the spark that helped me come up with creative cardio after being on crutches for almost a year. I still kept my love for fitness. No depression! Many athletes fall into depression after experiencing an injury. I’m 40 now and still have the fire in my heart for health and fitness.
Share your unique training/coaching methods?
I was an athlete in college and I also tore my ACL, PCL, and MCL. This required me to create a rather strong foundation for myself. With clients, I ensure that they do higher reps and keep them moving. Clients body fat is measured weekly, letting us know when we should progress food, cardio, and increase weights. I’m blessed to have great, dedicated clients in their 70’s who are ready for bodybuilding contests or able to gold three times a week. My style of training is not meant to be aggressive and allows recovery by eating well and creative cardio
Train total body 3x a week and if possible do a mindful split and do 5x a week.
Creative cardio weight loss 4x a week 20-30min
Meal plan- balanced foods meals! No skipping carbs.
Monday: Abs, Ploy
Thursday: Chest, Triceps
Friday: Back, Biceps
I do high reps for 3-4 sets. I do balance, functional, and symmetric training.
Breakfast: Eggs, raw cabbage, 10 pita chips w/ avocado
Snack: Protein Pancake
Lunch: Salmon + cabbage + tortilla
Snack: Chicken + Brussels Sprout, sweet potato
Dinner: Salmon, mixed veggies
Also, I have ¼ cup of fruit and some almonds sometime during the day. Everything is made in my kitchen on Saturday and Sunday
Please describe the importance of mental health?
To make it simple: “When we take care of our insides we feel good!”
Presently, my clients who are doing virtual, are grateful that they are able to continue working out even while being somewhat isolated. During a time like the coronavirus, people tend to let themselves go a little bit, so I make sure that they get the correct attention. I can visibly see the energy changes in my clients when they get more active!
Take us through a typical day in the life for you?
2:30 am: Breakfast, read the bible, walk my dog.
3:30 am or 4 am: I workout
5 am – 12 pm: Training clients
12 pm – 1 pm: Motivate individuals and follow up with the community
1 pm – 3 pm: Golf lessons once a week, laundry, clean house, or other busywork
3 pm – 6:30 pm: Training clients
7 pm: Hit golf balls or bike
7:30 pm: Garden- tomatoes + flowers
8 pm: Chat with friends and dinner
9 pm or 10 pm: Sleep
Weekends: Friends-family-humanitarian. I paddleboard, go off-roading, play volleyball, go golfing, practice posing, salsa dance, or go to events in KC.
What separates Status from other fitness magazines?
Fewer advertisements and so much more content. There were many legends in the making found by Status!
If you could ask Status Fitness Magazine Editor in Chief Rodney Jang any industry question, what would that be?
Who has inspired you the most?
Status Fitness Magazine runs model searches across North America including the largest one at the Arnold Classic for the Status cover. As part of the Status family, you will receive a special participation invite. How excited are you for this opportunity?
I have goosebumps! Arnold was and is one of my favourite influencers of health and he has created a huge impact on the world. I love that he does it in Ohio because that is where he won his pro card as an entrepreneur. I love that it helps the economy with all of us attending. My expression reading this: Joy.
Describe your coaches and the impact they have on you?
My best coach was definitely my mom. Although she hated cheerleading, she was still my best coach. She knew the love I had for cheer, so she read books and was able to teach me some of the foundations of cheer! She would always come to my cheer events holding big signs and ‘cheering’ me on. Cheerleading was my heart and soul and I eventually got a scholarship for it in college. Now, I cheer my clients on to start bringing a positive impact to their lives.
Do you have a sponsor? List them and what they mean to you?
Omg… Optimum Nutrition sponsored me from 2009-2020. The memories I have made from travelling with friends and teammates every month will never be forgotten. I have looked around for anyone comparable to Optimum Nutrition and I have still yet to find one. I’m looking around for any opportunities currently, but have not found any.
Can you share with us your goals for fitness and life?
I hope to maintain my strength, especially with injuries in the past. I’m not a person that can’t handle stress if my lifestyle is out of balance.
5 things people don’t know about you?
- Faith is number one (I pray and read the bible daily).
- I love off-roading with my family.
- I have one acre of land at the lakefront.
- Love to help children and animals.
- Have won first place in many competitions
What is the biggest lesson you’ve learned?
Never give up
5 most important attributes you see in a person?
- Good in all walks of life
- When they see a problem, they help
- Never do half a job.
If you could inspire one person, who would that be? And why?
It would be someone who has lost faith. Without faith we are tired.
Who inspires you? And why?
My grandma has always taken good care of herself, is friendly, and reliable.
What is your number one tip for people on their fitness journey?
What does success look like for you?
Success is the person that smiles and gives their all while being reliable and present for all those around them
What is your favourite quote to live by?
Life is 10% what happens and 90% of how we react!
Connect with Christina: IG | FB | Website
Photos By: Joe Mikoli
Amazing!!!! Christina looks amazing.
Good job Christina!