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Hi! I’m Cristíona, originally from the west of Ireland. My journey has taken me across the world, from studying and working in law, to spending years in modelling, dabbling in acting, and now to where I feel most aligned—mentoring and coaching high-performing individuals to optimise their health, energy, and longevity. I’m a licensed personal trainer, with certifications in Plant-Based Nutrition from Cornell University and Health Coaching from the London College of Naturopathic Medicine. My approach blends science-backed strategies with a holistic, personalised method that supports both physical and mental well-being. But the lessons that shaped me didn’t come from textbooks or careers. They came from experience, resilience, and deep personal growth. I’ve loved deeply, navigated challenges, and evolved with every season of life. Divorce, reinvention, and redefining my purpose have taught me that true well-being goes far beyond just training and nutrition—it’s about mindset, self-trust, and long-term vitality. Through it all, I’ve learned this: The most important investment you will ever make is in yourself. This reel is a glimpse into the first half of 2024—highs, lessons, and the people and places that have shaped me. I’m endlessly grateful, and I know this is only the beginning. If you are ready to step into your strongest, most energised, most confident self—with a coach who understands the nuances of high-performance health, personal training, longevity, and self-mastery—let’s talk. You don’t need another quick-fix program. You need a bespoke strategy that fits your life. 📩 DM me or book a call to find out how we can work together. The best investment you’ll ever make is in your future self.

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Sundays are my exhale. I make zero plans (here in Bali at least - no family). Walks, a stretch if my body asks for it, sun on skin, fruit or whatever I’m craving, sea air. A glass of wine… maybe two. Just enough to feel warm, not foggy. I don’t crash into rest anymore. I choose it, so the week ahead feels clean, grounded, and strong. Slow living isn’t laziness. It’s strategy. Rest isn’t my escape – it’s part of my discipline. Long game energy only.

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When you go to the gym during Easter holidays + you realise you’re the only person above 21 😂 And everyone your age is at home married with kids 😅

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We’ve become very conscious about what we put into our bodies, but far less aware of what we wrap them in. Most activewear is synthetic - plastic fibres that trap heat, don’t breathe well, and sit directly against your skin all day. I’m not extreme about it, but over the years I’ve slowly swapped in more natural fabrics where I can – linen, organic cotton, lower-tox blends – and my body genuinely feels more at ease in them. And it’s not just clothing. Synthetic fragrances are a big one - perfumes, fabric sprays, room deodorisers, plug-ins, room sprays, “fresh linen” everything. Even a lot of scented candles are basically fragrance + chemicals burning in your space for hours. Then there’s what we clean with at home, what we use on our skin daily, and even the chemicals people spray in gardens. It can sound overwhelming, but I don’t look at it like that. Awareness is the first step. Not perfection. Just gently weighing things up and making better choices more often - especially with the stuff that’s on your body, in your home, and in your air every single day. Loving this set from the new range @studio.k.yogawear 🥰 #gifted #HolisticHealthLiving #HormoneWise #LowToxLifestyle ConsciousWellbeing LongevityFocusedgifted

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Single? In a situationship? Or hovering somewhere in between – real talk about the first steps I genuinely think are worth taking before jumping into a new relationship. I firmly believe the person you choose to build a serious romantic relationship with – or marry – is the most important decision of your life. Not the house. Not the career move. Not the country you live in. The person you wake up beside every day quietly shapes your nervous system, your health, your habits, your confidence, your future. Would you ever ask for metrics on a first date? Blood work over dessert? A Valentine’s card requesting their top five personal values? 💐 Does this sound ridiculous to you? I think attraction is easy (in the beginning). Chemistry is easy (in the beginning). You can chose short term and keep wasting your time and energy and get your heart broken a few too many times. Or think seriously about finding a life partner/wife/husband you can build with. In which case longevity, emotional safety, aligned lifestyles and shared growth take a little more intention. Curious what you think – are we too casual about who we let into our lives and bodies? 🤔💭 selfworth boundaries emotionalhealth relationships alignment nervoussystem

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This time last year I never could have imagined I’d be here in Bali again, happily engaged to a wonderful man, building a life I prayed for. 6 months ago I couldn’t have imagined it either. But I manifested this 100%. I asked God for exactly this. I spelt it out. I wrote it down. It didn’t happen by luck, it was a long, messy, lonely road since that morning I left my ex husband in March 2020. I got here by somehow believing it would all work out, doing the work, healing alone, making more mistakes, learning, feeling broken, scared, some days convinced I’d missed my chance but somehow didn’t give up, although I came close. I prayed and built routines and kept moving even when I felt empty. And then, life met me where I was brave enough to keep showing up. I walked the Camino and he met me on my path, walked straight into my life and hasn’t left since. Now I’m learning how to be in a relationship again after so long on my own — with a passionate, intense 24-year-old French/Italian man who somehow loves me exactly as I am and has a way of cracking my heart open so the old heaviness can finally leave. It isn’t always easy, it’s real, authentic and beautiful and I love him. If you’re reading this feeling alone or like time is running out, please don’t stop believing in what’s possible for you. Don’t stop choosing yourself. Ask God for what you want, write it down. Get the hell out of dodge if you need to. And don’t close your heart to love. Sometimes it arrives only after you’ve fought for your life back. 🤍

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Everyone wants the result. Few are willing to work for it, and even fewer are willing to change the habits that block it. A strong, lifted booty isn’t just about aesthetics — although let’s be honest, most of us wouldn’t say no to a shapelier derrière 🍑 If you’re like me and definitely didn’t have a natural booty, I’m here to tell you that even at 44 it’s absolutely possible to build one. It comes from structure, proper fuel, quality sleep, recovery, and showing up consistently week after week. Random sessions don’t create shape. Mindless reps don’t create growth. And under-recovering just slows everything down — and can lead to injury (I learned that one the hard way last year). Train with intention and live in a way that actually supports your training. That’s where real results come from. And if you’d like a hand getting started, just reach out. #healthcoach #perimenopause #workout #buildabooty #womenover40

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For the longest time I thought being strong meant constantly pushing myself. More workouts. Less rest. Always doing more. Don’t be lazy. I think a lot of us absorbed that tough-love fitness culture — the David Goggins voice of “just go, don’t be weak, push no matter what.” And while discipline has its place, I realised I was almost bullying my body — ignoring it when I was mentally and physically exhausted instead of listening to what it was asking for. What I knew back then, but didn’t really absorb, was what that constant stress was doing inside my body — keeping cortisol high, keeping my nervous system in fight-or-flight, and making it harder to recover, sleep deeply, regulate hormones, or actually feel good. Some days now I train hard and love it (and I really make the most of those days — I know you know what I mean ladies 🚀😆) Some days I just get my steps in and move gently. Some days my body calls for rest — and I finally honour it. When I started living this way, everything changed for the better. My energy improved, my sleep deepened, and my hormones felt far more regulated. Our bodies keep the score. And when they’re asking for rest, that isn’t laziness — it’s exhaustion in a world that never really switches off. We’re all so overstimulated. Learning to listen is the real strength. Strong body 💪🏼 Calm nervous system 🧘🏻‍♀️ So much more peace 😮‍💨 I’m curious — were you taught to push through everything too?

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You don’t need butterflies. You are the butterfly. You need calm. You need a safe place to land. A garden - not a storm! The right connection won’t keep your nervous system on edge - wondering where you stand, analysing texts, filling in gaps with hope or dreams. Healthy love feels steady. Intentions are perfectly clear. There are no emotional chess games. You feel safe in your body and fully accepted as your beautiful you. This makes you blossom more. There is absolutely no bare minimum, but strangely this does not equal fancy restaurants and lavish gifts. If it feels like anxiety, it isn’t intuition. It’s your nervous system asking for something more secure. Choose peace and consistency. Choose the kind of love that lets you breathe & sleep in peace.

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Come train chest, shoulders & triceps with me. Watch to the end for some bonus core. If your body feels wired, tired, or unpredictable, training has to support your nervous system - not fight it. That’s how I work. Wearing the OG @lululemoneurope Aligns - for when training hard in comfort matters 😌

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A regulated nervous system is my #1 “hack.” I don’t train to crush myself, I train to adapt, always pushing my standards in every aspect. - 5x strength days: heavy glutes (Mon/Wed/Fri), push, pull - Long Zone 2 + sprints to build my engine, not just burn calories. - 10k+ steps outside in the Bali sun + nature if possible - Early dinners, early nights, 8–9 hours of sleep on repeat - Sauna, hot tub, massage, breathwork to clear cortisol, not just my mind I’m not interested in extremes anymore (by my standards) I’m interested in a body that’s strong, feminine, and resilient for decades ❤️ Heavy weights + a calm nervous system. That’s the protocol. Save this if you’re done glorifying burnout and ready to train for longevity, not just a season.

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If I could tell you one of my biggest improvements over the last 6 months was a consistent sleep/wake time. Variable >20 mins. 20:30 sleep, 5:30 wake. Quality sleep is my number 1 longevity “hack” and it’s 100% free. If you want to get healthier, start there!