Healthy by christie

03/13/2026

Grateful every day. For every day

I’m pausing today to thank my past self for having the determination to keep going when things were tough.

I’m so thankful for the people who never left me, and equally thankful for those who did.

03/12/2026

Did you know you make about 35,000 choices a day? 🤯
That’s roughly 2,000 decisions per hour or one every two seconds. Most feel small—what to eat, which route to take, which email to open first. But here’s the thing: those 35,000 choices aren't just filling your day; they’re building your life.
Your life today is the compound result of all those tiny "this or thats." If you want a different future, it starts with a different choice right now.

03/11/2026

Optimize Your Performance with Group Functional Training, to build a foundation of strength, mobility, and cardiovascular health.

Ensure perfect form and prevent injury.
Varied Programming prevents plateaus with constantly varied movements.
Group Dynamics increase intensity through healthy competition.

03/10/2026

Both are just temporary stops along the way.

Success shouldn't make us complacent, and failure shouldn't make us quit. Whether you're celebrating a win today or navigating a setback, remember that the real magic is in the courage to keep showing up.

Starting over isn't starting from zero—it's starting with experience.

03/09/2026

The power of a coach who sees the whole picture.

I’m grateful for a support system that prioritizes my mental health over a scale number. My coach (yes coaches have coaches too) reminded me that my body is a bucket—and between training, cardio, and life stress, my bucket was overflowing.

My coach dropped this on me: if I can’t lower my mental stress, he’s putting me in a "timeout."
He explained that my body doesn’t differentiate between types of stress. Cardio is stress. Heavy lifting is stress. Work and life anxiety is stress. When they all stack up, the body pumps out cortisol, holds onto water, and refuses to let go of weight. Sometimes, the most "productive" thing you can do for your fitness is actually to rest your mind.

I had a spa day, booked a massage, and went to my first meditation class. 27 weeks out from the summum classic bodybuilding competition.

03/08/2026

The real secret to long-term success isn't just doing the work—it's tracking it. Creating a visual record of your growth so you can celebrate the small wins that lead to big breakthroughs.

There is also a psychological power in the "check-off." Seeing a streak of successful days triggers a reward response in your brain, making you more likely to show up tomorrow.

You can’t hide from the numbers. Tracking shows you exactly where your efforts go and helps you spot patterns you’d otherwise miss.

Stop guessing and start logging. Your future self will thank you for the roadmap you’re building today.

03/07/2026

After two decades away from the stage, I’m less than 30 weeks out from doing it all over again.

The only competition is the person looking back at me from 20 years ago.

These pictures represent a different version of me. My goal isn't just a trophy. Whether I place first or last, the real win is bringing a better physique and a stronger mindset than I had 20 years ago.

Like all preps, this one too is full of struggles—the early mornings, the discipline, the mental fatigue—but I’m embracing the grind. And I have the best support system. I’ll be proud of whatever package I bring to the stage because I’ve proven to myself that I am still capable of doing hard things.
The comeback is personal. Let’s work.

03/06/2026

Your Journey to a Healthier, More Confident You Starts Here.

Is it time to put your health first? If you're ready to feel more confident and get into the shape you’ve been dreaming of, I’m here to help. I provide the expert support you need to achieve improved health and a mindset that lasts.
✨ Let’s do this together! Head over to www.Healthybychristie.com to see how we can reach your goals. Your best self is just a click away!

Healthy by Christie, home gym offering Pilates, personal training, health coaching and more

03/06/2026

Your Journey to a Healthier, More Confident You Starts Here.

Is it time to put your health first? If you're ready to feel more confident and get into the shape you’ve been dreaming of, I’m here to help. I provide the expert support you need to achieve improved health and a mindset that lasts.
✨ Let’s do this together! Head over to www.Healthybychristie.com to see how we can reach your goals. Your best self is just a click away!

03/05/2026

The image outlines the 6 foundational movement patterns—squat, hinge, lunge, push, pull, and carry—which are considered the essential building blocks for a balanced and functional fitness program.

These patterns mimic "natural human movements" that we use in daily life, such as sitting down (squat), picking objects up (hinge), or carrying groceries (carry).

Why master these?
* Real-World Strength: These mimic how you move in daily life (carrying groceries, picking up kids, etc.).
* Longevity: Training all six prevents the imbalances that lead to chronic pain.
* Efficiency: You can build an entire, balanced workout just by picking one exercise from each "bucket."
Challenge for the week: Look at your current routine. Are you missing any of these? (Usually, it’s the Carry or the Hinge! 🤫)

03/04/2026

Crushed your workout? 🏋️‍♀️ Nice work! But the real magic happens after you leave the gym.
Your body just used up its fuel (glycogen) and created tiny micro-tears in your muscles. To see those gains and recover faster, you need to refuel intentionally.

Why it matters:
* Repair: Protein provides the building blocks to fix and grow muscle fibers.
* Refuel: Carbohydrates replenish your energy stores so you don’t feel like a zombie for the rest of the day.
* Recover: Proper nutrition reduces muscle soreness and preps you to crush your next session.

What to eat:
Aim for a balanced combo of Protein + Carbs and don’t forget , Hydration, water and electrolytes to replace what you sweated out.

The Timing:
Aim to eat within 2 hours post-workout is the sweet spot for most people to maximize recovery. If you trained fasted, try to eat sooner rather than later.
What’s your go-to post-workout meal? Drop it in the comments!

03/03/2026

Ever hear of "Grounding"? 🌍
Most of us spend our entire lives disconnected from the earth—literally. We’re in rubber-soled shoes, on carpet, or in buildings. But what happens when you actually plug back in?
They call it Grounding (or Earthing), and the theory is wild: direct physical contact with the Earth allows a transfer of electrons that can neutralize inflammation, crush stress, and reset your sleep.

* Sleep Quality (Circadian Alignment): In studies, grounding has been shown to normalize cortisol rhythms, leading to better sleep.

* Pain & Inflammation: Research indicates that direct earth contact can reduce chronic and acute pain. Sand is actually one of the best conductors for grounding because it is often moist and mineral-rich.

* Heart Rate Variability (HRV) & Mood: Grounding is linked to increased parasympathetic activation (the "rest and digest" state). If you have a smartwatche, you can monitor changes in your HRV or resting heart rate.

This isn’t just a getaway; it’s a recalibration. Come spend a weekend with your feet in the sand, and let’s see what the connection feels like.

Pilates and Yoga retreat
October 2026 Melià Punta Cana