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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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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!

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In the first week of January - when health and fitness is still being framed as you have to have more discipline, more control, more strength - I want to offer a different story. Three years ago, my HRV was 8. I wasn’t collapsed. I wasn’t in bed. I was functioning. That’s the part we miss. Many women don’t realise they’re unwell because they’re still productive, disciplined, capable. The body adapts. The nervous system compensates. And what is actually survival gets labelled as strength. But adaptation isn’t the same as safety. Healing my nervous system didn’t come from pushing harder or tightening routines. It came from learning how to create safety in the body — consistently, patiently, over time. It took years of working on inner healing. If this landed somewhere tender for you, stay with me. Over the coming weeks, I’ll be sharing what genuinely supported this healing, what didn’t, and what I wish I’d understood sooner. No shortcuts. No performance. Just the work that lasts. — Cristíona

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A wish for you this year: That you stop trying to earn rest. That you don’t rush your healing just to be palatable. That you learn the difference between being needed and being valued. May you treat yourself with the same patience you offer everyone else. May you trust what feels steady — not what keeps you activated. May your body feel like a place you’re safe to live in again. Here’s to a year of deeper self-respect, softer choices, and love that doesn’t cost you your nervous system. Happy New Year 🤍

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1. Not everyone who loves you knows how to show up for you. 2. My friendly, open nature was costing me peace and energy. I developed boundaries. 3. Peace became more valuable than being understood. 4. Some people are only comfortable with you when you stay familiar. 5. You can’t heal in the same environment that hurt you. Your nervous system needs new inputs. 6. People meet you at the depth they’ve met themselves — no deeper. That’s their ceiling, not your worth. 7. Sometimes the people closest to you watch everything and support nothing. 8. Being needed is not the same as being valued. Real connection is rare — and worth protecting. 9. Dating clarified my standards. Limited men, half-intentions, and misaligned priorities. 10. Being with the right person feels calm, not dramatic, just steady. If you’re not healed that can be mistaken for boring. These lessons were paid for in nervous system tax. They reshaped my boundaries, my standards, and how I choose my people. If one of these landed quietly, save it — for the moment you need the reminder.

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Last Christmas I left Ireland alone. I took this video just before take-off — not to share, but to remember. I’d been crying all morning. Only my best friend knew how I felt - I was terrified. I am sharing now because I know there are so many women out there struggling in unseen ways this Christmas. I hope my story might in any way give you some comfort or hope. I didn’t leave because I was fearless or chasing a dream life. I left because staying felt like disappearing. It felt like quietly quitting on myself. This was never about Bali, or beaches, or a fantasy escape. It was about challenging myself, stepping out of my comfort zone and choosing responsibility for my own life. Not settling. It felt like choosing myself, even if I was single and 43. Honestly, I was devastated that certain things hadn’t worked out, that certain things had happened, but I trusted myself just enough to believe I would be ok. I was surrounded by family, by children, by lives that made sense in a very different way. I had made different choices. I’ve always been ambitious, always pushed myself — and I knew that if I stayed comfortable, I would slowly lose respect for myself. I didn’t want another Christmas marked by reminders of what I didn’t have. I wanted new experiences. A life built deliberately — one I could feel proud of, even when it was sometimes incredibly lonely. I didn’t leave because I was strong. I left because something in me refused to go numb — refused the easier path, refused to settle into a version of life that wasn’t what I wanted, or true to me. If you’re reading this feeling sad, out of place, or quietly questioning your life this Christmas — you’re not broken. You’re not behind. And you don’t need answers yet. Sometimes the bravest thing isn’t a dramatic leap. It’s trusting yourself when the path ahead isn’t mapped, applauded, or understood. No matter where you are this Christmas- alone, with loved ones, or somewhere in between, suffering from loss, grief, illness or at the happiest phase of your life so far - I wish you love, the courage to be present, the strength to be grateful and a very Merry Christmas 🎄♥️

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Some fitness influencers promote eating the same meals on repeat - simple, efficient, predictable. I understand the appeal. But for long-term health, I don’t believe it’s the full picture. One of the core pillars of health and longevity is the gut microbiome. A resilient microbiome needs diversity…different fibres, micronutrients, and phytonutrients - to support immune health, metabolic health, brain health, and hormone balance over time. Having studied plant-based nutrition and working as a holistic health coach, I prioritise whole foods and minimally processed foods, and a wide variety of them across the week. Not for novelty - but to nourish the gut, stabilise hormones, and support energy in a way that’s sustainable. These meals are simple. Nothing fancy and easy to cook if you invest a bit of time into learning culinary basics. High-quality protein, healthy fats, and foods my body responds to well. I do have a clear boundary around refined sugar, and I still enjoy a really good pastry every Sunday, enjoyed without guilt. That and a square or two of dark chocolate every evening with my herbal tea are my go to sweet treats. What’s interesting is that the less processed sugar I eat, the less I crave it. That’s the microbiome adapting. When you stop feeding certain bacteria, their signals quieten. Cravings soften. Appetite stabilises. These days, I also eat more protein and my muscle mass is increasing noticeably, a recent body scan confirmed that. Consistency matters. So does diversity. Both are essential if you’re eating for health, hormones, and longevity. Fall in love with cooking home made meals, it’s one of the best investments you can make for your long term health.

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I train with clear outcomes — longevity, performance, and hormonal stability. Every session has a purpose. No filler cardio. No random workouts. Daily steps prioritised outdoors, in daylight, as often as possible. This isn’t about chasing leanness for a season. It’s about building a body that performs well now — and holds up decades from now. WHOOP age trending down. VO₂ max will climb over the coming months.

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Most people don’t fail to reach their goals because they’re lazy. They fail because they’re exhausted and disconnected from their own signals. None of this is radical. It’s just inconvenient for a culture that profits from you being dysregulated, distracted, and chasing fixes instead of fundamentals.