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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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What I know at 45 that I wish I knew at 18. This is not advice from someone who got it all right. It is honesty from someone who took some wrong turns, made some really tough decisions, and kept going anyway. I was heartbroken once, sitting alone, and all I wanted was my joy back. In time, I got it. If you are reading this and you need permission to start over, to change direction, to soften your heart after everything it has been through, this is it. Some of God’s greatest gifts are unanswered prayers. Save this. Share it with someone who needs it.

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Happy Summer Solstice everyone! This morning like every Sunday morning I was hiking. I wasn’t looking at my pace, I didn’t have pressure to burn calories. Just fresh air, birdsong, sunlight through the trees and a reminder that movement doesn’t have to feel like a chore. At 45, I exercise because I want to stay strong, capable and healthy for the decades ahead. The fitness benefits are real. But what keeps me coming back is how it recharges me. If you’ve struggled to stay consistent with exercise, perhaps the answer isn’t more willpower. Perhaps you just haven’t found your thing yet. What’s your favourite sport? Way to move? My favourites are anything to do with sea sports, tennis, horse riding, skiing, hiking, yoga and weight lifting. Tell me what makes you feel most in your flow below - would love to hear.

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Three of my six go-to lower body exercises for leg day ahem let’s be honest - (mostly) glutes day! ✓ Barbell back squats ✓ Single-leg step-ups ✓ Cable kickbacks I keep coming back to these because they challenge strength, stability, balance and control. The biggest mistake I see is rushing the movement. Slow it down. Control every rep. Make the muscle do the work. Can you guess the other three exercises that always make my program?

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The anti-inflammatory diet is not a thing. It is just eating well. The fact that we have given it a name says everything about how far our standards have dropped. We have normalised eating badly. And then rebranded getting back to basics as something special. Real food. Colour on your plate. Protein. Fat. Fibre. Fermented foods. Limiting alcohol. Not eating things that came out of a factory. That is not a diet. That is just how we should be eating. All of us. All of the time. And if you want to know more about how I help clients get started on a new healthier life, send me a DM or link in bio. It’s never too late.

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The greatest biohack of all time costs nothing. It is sleep. I suffered from severe insomnia for years. It affected everything. These are the 18 things that changed everything. How many of these are you doing? Stop eating 2-3 hours before bed. Stop drinking large amounts of liquid 2 hours before bed. Move your body but don’t overdo it. Three resistance sessions, one higher intensity, 10,000 steps daily. Morning sunlight without sunglasses within 30 minutes of waking. Every single day. Same bedtime every night. Phone on airplane mode. Out of the bedroom entirely. Magnesium glycinate, L-theanine and 300mcg melatonin only. Dim all lights after sunset. Candles, red light bulbs or red light glasses. Natural fibres only. Cotton, linen or silk. Create an evening ritual you actually look forward to. Brain dump and gratitude journal before bed. Breathwork and body scan before sleep. Read for at least 20 minutes. A real book. Not your phone. Cold, dark, quiet bedroom. Blackout eye mask and silicone earplugs. If you have insomnia get up at the same time no matter what. No caffeine after 12pm. Alcohol is not stress relief. This post is not about perfection. It is not about the odd late night, family dinner or special occasion. It is about what you do 85% of the time. We are human. Life happens. But small consistent changes over time are what make the real difference. I hope this gives you something to reflect on and maybe one or two things to try. As an auntie of 25 I have watched this up close for years. From my experience, getting children into a strong sleep routine early is one of the most important things you can do for the whole family. To every shift worker - a cold, dark, quiet sleep space is not optional for you. It is essential. Protect it. If you need support getting your sleep back on track book a Wellness Strategy Call with me. Link in bio. Cristíona x Not medical advice.

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I’ve read every single message and I want to say thank you. The kindness, support and shared stories have meant more than you know. 🤍 This evening I’m sharing the full article because I wanted to speak honestly about something so many women experience, yet so few talk about openly. There have been moments over the past few years when I’ve felt heartbroken, angry, hopeful, determined and completely exhausted. Sometimes all in the same day. But if this journey has taught me anything, it’s that life rarely unfolds the way we planned. We all carry disappointments, grief and dreams that haven’t yet come to pass. The choice then becomes whether we allow those experiences to harden us, or whether we keep our hearts open and continue moving forward. I choose hope. I choose to believe that life can still surprise us. That healing is possible. That happiness can exist alongside uncertainty. And that it’s never too late to rebuild, reinvent yourself, or create a life that feels meaningful and true. If you’re carrying something heavy right now, I hope this reminds you that you’re not alone. Keep going. Keep believing in a better life. 🤍 Thank you @lisamfbrady for reaching out to me to tell me story for the @dailymail Talking about something is so much better than keeping it inside!

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This one took courage to write. It’s for all you sisters suffering in silence with no words for your pain. It feels good to finally open a painful wound and shine light on it. Seven years. The marriage I left. The grief I carried alone for a very long time. The doctor who told me last week to go home and grieve the child I would never have. I am forty-five years old. I have not come this far to grieve. Thank you to the wonderful @lisamfbrady @dailymail at the Daily Mail Ireland for reaching out and giving me the space to tell this story. It means more than I can say. Full article live now - link in bio.

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The video I normally delete. I want to talk about discipline. Because I think it’s one of the most overused and misused words in wellness and I say that as someone who has been in this industry for over twenty years. You’ll hear me nearly re-rack that bar. You’ll hear me talk myself back in. But here’s what that moment actually was. It wasn’t discipline. It was knowing the difference between my own loud, doubting mind looking for an exit and a body that actually needed to stop. That distinction is everything. And it’s one most of us were never taught to make. Grit. Because discipline - the way it’s used in fitness and wellness culture - is often gaslighting. Of yourself and of others. It tells you that rest is weakness. That taking a day off training counts as recovery. That pushing through exhaustion is strength. It isn’t. Real rest is not a rest day from the gym. Real rest is something much deeper. It’s nervous system restoration. It’s screen free time. It’s nature, stillness, genuine connection. It’s sleep that actually repairs you. Skipping a training session while you’re still stressed, scrolling, overstimulated and running on empty is not rest. Your body knows the difference even when some in the wellness industry pretends it doesn’t. Nothing has made this louder for me than continuing to train while trying to conceive. The noise inside my own head is relentless. Should I be doing this, oh, I’ll just stop, am I sabotaging my chances of conceiving? And yet I have twenty years of training in this body. I know my limits. I know when to push and when to pull back. I trust my mind body connection. That trust in yourself - built over years - is what grit actually looks like in your forties. I’m still practising it too. Are you still training while you’re trying to conceive? Are you getting enough real rest?

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I’m more confident in a bikini at 45 than I ever was at 25. In my teens and into my twenties I struggled with bulimia. I had a really negative relationship with food and with my body. Every evening I forced myself out for a run before bed. Imagine how further damaging that was to my hormones. This was disguised as fitness, but really it was punishment. There’s always a reason behind it. For me it was self-worth, control, and never feeling like enough. My healing came from lifting weights, which made me strong not skinny and the extra muscle was a rocket for my metabolism… and from doing the inner work, long before I discovered breath work or meditation. I remember lying on my back, rubbing my tummy, talking to my inner child. Telling her she was okay. Giving myself the love I’d been searching for everywhere else. And I want to talk to you about orthorexia too. Because I see it everywhere on this app. The obsessive relationship with “clean eating” that looks healthy from the outside but is quietly controlling your life. Rigid rules, anxiety around food, the feeling that one wrong meal undoes everything. That’s not wellness. That’s just a different cage. It is not going to hurt you to sit at a table and eat a meal made for you with love. It will not undo you to enjoy an ice cream on a summer evening. Food cooked by someone who loves you is nourishing in every sense of the word - and no rigid rule is worth missing that. The vast majority of the time I eat food that makes my body feel absolutely top notch. Real, whole, unprocessed food. And I don’t see that as restriction - that’s nourishing my body in a way I can feel my best. Nutrient focused as opposed to calories focused. And that balance took years to find. It’s also why I don’t do “what I eat in a day” posts. Real eating isn’t a performance. It’s just life and I share it all the time on my stories. No guilt or strict rules - just freedom, once you know how to eat to nourish your body instead of restriction 🤍 If you’re struggling with anything I’ve described in this post please reach out in my DM’s.