Christina Donatella's show

Most gyms talk about community. Few actually build it. Christina dives into what separates gyms that people leave from gyms they call home- and how strong culture starts with strong coaches.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

This episode is about staying in the game when the season changes. As fall routines shift and motivation fades, it's easy to pause your workouts or memberships, but that's exactly when discipline matters most. Using the Blue Jays playoff energy as inspiration, Christina talks about what it means to protect your momentum, stay accountable to yourself, and show up even when it's not convenient. It's not about pushing harder—it's about refusing to start over again in January.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Starting something new can feel overwhelming, especially when it comes to fitness. In this episode, Christina opens up about what it really feels like to be a beginner again. She shares her own story of starting from scratch and reminds you that every transformation begins with one small step. If you've ever looked around a gym and thought “I don't belong here,” this episode is for you. You'll walk away feeling seen, supported, and ready to take that first step toward your own transformation.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Christina talks about training through perimenopause- what works for hormones, and how functional fitness can help women build and rebuild their strength, mobility, and confidence.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

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We are chatting about recovery powders, aka BCAAs in this episode. What are they? Do we need them? Take a listen and find out.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Today's episode we are chatting about creatine and protein powder- How it affects us over the age of 40, and what it does in our bodies.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

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We're talking about binge eating from a personal experience today. Not the lessons learned online or in textbooks, but the real feelings and lessons that come with this cycle.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

We're talking with Coach Nikki about the lows of progress and consistency with hints of protein intake.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

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Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

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We're chatting with Coach Kim today about her journey to herself. Trigger Warning: Fertility, Depression, and Menstrual conversations.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

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In this episode, we look at people pleasing in business and leadership roles.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

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This episode we blur together a bit of fitness and a bit of business. If you are a fitness enthusiast and a business owner, this will make the most sense for you. If you are wanting to understand systems in play, then this will be for you too!Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Knowing when to push through and when to pull back can be one of the hardest parts of training. In this episode, Christina sits down with physiotherapist Dincy to talk about how to tell the difference between normal soreness and real pain, when rest is actually the smartest move, and how movement can sometimes be the best medicine. It's an honest, practical conversation about staying strong, healing well, and learning to listen to your body.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Ever catch yourself feeling defensive when someone checks in on your goals? Even when you've asked for it? Today I'm sharing honest thoughts about what's holding you back, and the stories we tell ourselves that let us off the hook.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Trying feels good, and it feels safe. It makes us feel productive… but I can also be the culprit of why we feel like our goals are out of touch with what we can attain. Tune in to this episode to hear the 3 key points of change, and how we can prioritize doing, rather than trying.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

This episode today is short and sweet about seizing your own power- You don't need to play small anymore. This is your green light.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Swearing. Kindly note. Explicit.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Today we're diving into a topic that's been coming up a lot during InBody scans, check-ins, and side conversations at the gym: weight loss, Ozempic, and body composition. Before we get into it, I just want to say that this is a neutral space. I'm not here to tell you what to do with your body or your healthcare decisions. I'm not a doctor. I'm speaking from what I see daily through InBody scans, member feedback, and my experience as a coach who deeply cares. Also.. for full transparency.. I'm not on Ozempic but I fully respect that everyone has the right to choose what works best for them.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

For my friends who start strong and quit once the hype fades.. If you've been feeling stuck, flat, like the spark is gone.. this is an episode for you.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

In this episode, Christina talks about her macro mindset shift.. what brought her to this point, how it's been going, and some quick mindset shifts you can implement in your own journey too.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Outdoor walking is amazing for your overall health.. but it's just the cherry on top.. not the entire sundae. Let's talk about it in this episode.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

In this episode we talk about our mindset and macros.. the reason most people struggle, our words of advice for those going through the same.. and the evaluation of our weekly logging.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

We've all been told that self-care means setting boundaries, saying no, and protecting our energy—but what if that's only half the story? In this episode, we explore the fine line between genuine self-care and using it as an excuse to hide from experiences that could actually make us feel better in the long run. Sometimes, saying yes—to movement, connection, fun, or a challenge—is the best form of self-care. Tune in as we unpack when no is truly serving us and when stepping outside our comfort zone is exactly what we need.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.