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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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My goal at 45 is not to look 35. It is to show you what is actually possible when you take your health seriously. When you lift heavy, eat real food, understand your hormones and prioritise a quality sleep routine. The women I know in their 40s are not declining. They are arriving. They know who they are. They are stronger, clearer and more themselves than they have ever been. We have been sold a story about ageing that simply does not match reality. Muscle is your single biggest longevity tool. Not cardio. Not restriction. Muscle. It protects your bones, your metabolism, your insulin sensitivity and your independence as you age. But I want to be clear. This does not mean you need to live in a gym. Some of the longest lived people in the world do not lift weights at all. They garden. They walk. They move naturally every day as part of a life they love. They eat simply and they are deeply connected to their community. That community piece matters more than most people realise. Yoga classes, Pilates, group training, whatever gets you moving alongside other people. The social connection is part of the medicine. For me personally, lifting heavy is non negotiable. At 5 foot 10 and 68kg I aim for 1.2 grams of protein per pound of bodyweight. That is not an easy number to hit every day. But I know why I do it and I am consistent. I also don’t forget about fibre, and neither should you. It’s what feeds your microbiome and that is the foundation of our health. Find what works for your body, your life and your community. Then be consistent. When it comes to your health, your strength, your energy and your mindset. It is not too late. But if babies are part of your vision, please do not wait. Get your bloods done. Know your AMH. Track your cycle and your ovulation. Understand where you are. Time does matter and knowledge is everything. Chase your strength. Chase your vitality. And if motherhood is your dream, chase that with the same urgency.

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I shared this on my stories recently and a lot of women reached out about it, I want to put it here on my main feed as it’s so important and does not get discussed enough. So many young women go on the pill at 16, 17, 18 or even younger. Not always for contraception. Often for skin, for painful periods, for convenience. And then stay on it for 12, 15 years without questioning what it is doing to their body. The problems is the pill masks, it doesn’t fix. For example it can mask PCOS, thyroid issues and endometriosis. You may have no idea if you are even ovulating properly. And when you come off it wanting answers or wanting a baby, you are starting from zero, when it may cost time you do not have. It depletes zinc, B vitamins and magnesium. It damages the microbiome. It elevates SHBG affecting your libido, mood and free testosterone. It has been linked to reduced bone density and increased rates of depression, particularly in adolescents. And here is my bigger question. Women can only conceive for five or six days per month. Why are we flooding our bodies with synthetic hormones every single day for that? To me at this point in my journey that’s a truly crazy concept. To the woman who went on the pill at seventeen and is now in her thirties wanting to come off it. I see you. I know how daunting it feels. But your body has wisdom. And you deserve to know what it is saying. I came off it in my early 30’s because I was tired of pumping synthetic hormones into my body. I wanted to treat my body like a temple. One day I made the decision and never looked back. If you are thinking about coming off the pill and do not know where to start, reach out to me. I am here and I would love to help.

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Listen. I am not the skinny girl. I do not regard my body as perfect by any means. But I love it. I love me. If you want the skinny look, with much love, my page is not for you. If you want to gain muscle, be strong, hike mountains without bother, sleep well, regulate your hormones and nervous system, heal your relationship with food, eat your fill of delicious whole foods every single day, and age well and healthily. I am your woman.

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✨ Delighted to announce that Cristíona is back and available for bookings from today! 🤍 For more information or to book, please email 📧 fashion@assetsmodels.com #AssetsModels #NowBooking #ModelBookings #FashionModel

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Perspective really is everything 🌓

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Most women working on their hormones are tracking their cycle, prioritising protein, taking supplements and trying to reduce stress. But very few are looking at what touches their skin every single day. I started paying attention to clothing labels the same way I pay attention to food labels. Not because I’m aiming for perfection. But because our overall toxic load is cumulative. The food we eat. The water we drink. The products we put on our skin. The fabrics we wear for hours at a time. It all matters. That doesn’t mean living in fear or throwing out your wardrobe overnight. It simply means becoming a more conscious consumer and asking better questions. When I buy clothing, I look for trusted certifications such as GOTS-certified organic cotton and OEKO-TEX certified fabrics. Transparency matters. Over the last year I’ve gradually replaced many of my synthetic pieces, and personally, I can’t imagine going back. Once you’ve experienced the difference, it’s hard to ignore. Some brands I’ve personally worn and trust include: • Indigo Luna @indigoluna.store • Studio K @studio.k.yogawear • Mate the Label @mate_the_label • Pact @pact I’m not sponsored by any of these brands. I simply wanted to share what I’ve learned so far. I’d love to know: have you ever checked the fabric label on your activewear? And if you have a favourite low-tox or organic clothing brand, share it below. #HormoneHealth #HealthyHormones #HolisticHealth #WomensWellness WellnessCoach OrganicLiving LowToxLiving LowToxLifestyle ConsciousLiving OrganicCotton HealthyAgeing LongevityLifestyle WomenOver40 FitOver40 StrongAtAnyAge HormoneBalance FunctionalHealth BiohackingWomen EndocrineHealth NaturalHealth MidlifeWellness WellnessJourney AgeingWell HormoneFriendly HealthOptimisation

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Something new is coming. The Aston Practice app by @cristionaaston - your daily coach for nervous system health, movement, nutrition, breathwork, meditation and sleep. All in one place. Follow @astonpractice to be the first to know when we launch. Waitlist opens soon 🤍

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As a 45 year old holistic health coach with nutrition training from Cornell, this did not surprise me. But it still blows my mind every time I think about it. In this clip Steven Bartlett speaks with Dr Sara Szal who is a Harvard trained medical doctor who reveals she received approximately 30 minutes of nutrition education throughout her entire medical training. And roughly the same on menopause and perimenopause. And we wonder why women are not getting answers. I want to be clear. Modern medicine has an absolutely vital place. Car crash. Yes. Cancer. Yes. Acute illness. Yes. Emergency care. Yes. But diabetes, asthma, hormonal imbalance, fatigue, perimenopause, fertility, gut health, mental health? That is lifestyle. That is nutrition. That is sleep, stress, movement and nervous system regulation. Your GP was never trained to help you with those things. Not because they are not brilliant. But because the system never taught them. Yes, some of course have taken upon themselves to learn more outside of curriculum training. But that doesn’t pay their bills. Pharma does. This is why I do what I do. And this is why women need to stop waiting for a doctor to give them permission to take their health into their own hands. Shout out to @the.organic.human for the cut.

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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.