Christina Donatella's show

From the outside, it's easy to look confident and high energy. But what I've learned is that when I'm under-fueled, my nervous system feels it.. and that changes everything. In this episode I'm sharing the connection between nutrition, emotion, hormones, and execution. If you've been hard on yourself lately, give this a listen.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

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Christina is flying solo in the podcast episode about that little piece of swagger feeling that sometimes we forget about because life has smoothed out, or perhaps we're in a routine. What if it hasn't left us? Take a listen and find out.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

In this episode, physiotherapist Dincy and Christina chat about the common myths about physio and total body movement in and around the gym, and every day life. If you are curious what physiotherapy is, and what it can potentially do for you- this episode is for you! Book with Dincy here: Http://www.completecarechiro.caBecome a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

In this episode, we sit down with Dr. Tim Lahn from Complete Care Chiropractic to talk about why so many active people feel tight, sore, or stuck and what their bodies are actually asking for. We unpack common movement myths, how chiropractic care supports strength and training long term, and how to stay active without pushing through pain. Whether you train regularly or are just getting started, this conversation will help you move with more confidence. To learn more about Dr. Tim, visit http://www.completecarechiro.c...Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Music can really change our state, it can create energy, emotional regulation.. and sometimes.. it can create play! In this episode, we talk about leveraging music to set the vibe.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Sometimes leadership can be messy, even when it comes from a place of experience. Sometimes leadership means making decisions that hurt peoples feelings in order to protect the bigger picture. In today's episode- we're talking about exactly that, the emotions that run through the decision making, when you can't share your side of the story, and the lonely place it can feel like when those ultimate decisions are solely up to you. It's not a marriage to talk through, or a sibling to disagree with… It's business.. it's leadership.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

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Cristina and I talk about turning 30, balancing full time work and commuting, building strength alongside dance based workouts, and what it really takes to keep movement in your life when energy is limited. This episode is about showing up imperfectly, letting fitness fit your season, and remembering that movement can support real life not compete with it.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Most people aren't lazy, broken, or unmotivated. They're overwhelmed, overstimulated, and unsure whether what they're doing is rest or avoidance. This episode helps listeners gently tell the difference.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

A reflective episode for anyone who still wants their goals even when their energy feels lower than normal. We talk about responsibility, leadership, and how to move forward with steadiness instead of force.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

We get to know one of our coaches beyond the workout and talk about why they coach, what fitness has taught them, and how movement can support every day life.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

n this episode, I'm sitting down with Annie, one of our instructors at The Transformation Station, for a real conversation about movement, mental health, and what it actually feels like to walk into a class. We talk about showing up on low energy days, using movement as support instead of pressure, and how fitness can feel safe, grounding, and human. This episode is for anyone who has ever felt nervous to try a new class or unsure where they fit. If you're looking for a more compassionate, real approach to fitness, this conversation will feel like a deep breath.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Everyone is busy but not in the same way. In this episode, I reflect on what we really mean when we say we are busy and how identity, priorities, and capacity shape our lives. We talk about motherhood, non-motherhood, seasons of life, and what happens when roles shift as kids grow. Inspired by conversations around TTS and personal self reflection, this is an honest look at comparison, choice, and change.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

This is for the coaches, instructors, service based business owners. We're talking about what it looks like to show up to enhance your environment.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.

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Disclaimer: This episode includes mild swearing and brief mentions of drug usage. In this episode, Christina breaks down how the spaces, people, and routines around you quietly shape your growth. From gym culture to personal habits, she shares real stories about how environment can either pull you forward or hold you back and why upgrading your surroundings is just as important as upgrading your mindset.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

Christina shares stories of the dark sides and bright sides of growing a business, from cancelling memberships when people crossed the line to the pride of seeing the parking lot full for the first time. It's about leadership, resilience, and building something fresh.Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.

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.

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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.