Healthy by christie

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Healthy by christie

I would like to motivate every person within reach to become their healthiest, sexiest version of themself :)

06/18/2026

The Double-Edged Sword of Who You Are

Your greatest strength and your deepest flaw are often the exact same trait.

Psychologists call this the "double-edged sword" of personality. How a trait is perceived depends entirely on the context, the volume at which you turn it up, and the environment you place yourself in.

The Paradox of Your Personality

Ambition
The Gift: Drives massive success and growth.
The Curse: Never feels satisfied or at peace.

Resilience
The Gift: Never gives up on goals.
The Curse: Stays in bad situations too long.

Detail-Oriented
The Gift: Produces flawless, perfect work.
The Curse: Paralyzed by perfectionism.

Directness
The Gift: Cuts through lies and drama.
The Curse: Hurts feelings without meaning to.

Empathy
The Gift: Deeply connects with others.
The Curse: Absorbs everyone else's stress.

If you don't build self-awareness around your core traits, your greatest assets will eventually cause your ultimate downfall.

Identify your defaults: Pinpoint your top dominant traits.

Monitor the volume: Notice when your gift starts bleeding into its curse.

Adjust your environment: Put yourself in places that value your gift without triggering your curse.

Self-awareness isn't about changing who you are. It is about learning how to manage your own intensity so your greatest strength doesn’t end up being your demise.

06/17/2026

Self love

Is not a bubble bath
It’s getting yourself out of bed at the same time everyday, its budgeting each month so you don’t go into doubt. doing your taxes on time, doing uncomfortable things

Tiring tedious things that you don’t want to do, but you do them anyways because you love yourself

Not something that makes you feel good about yourself all the time but it’s someone who is willing to do uncomfortable things for the benefit of oneself

06/16/2026

One year ago, if you asked me if I’d ever hire a house cleaner or a professional gardener, I would have said: "Absolutely not."

I told myself I was perfectly capable of cleaning my own home. And the garden? I just wouldn't have done it at all.

But as my business grew and my life evolved, my perspective on growth completely shifted.
Right now, I am getting closer to my bodybuilding competition. My time in the gym is increasing, the training is intense, and my energy needs to be entirely focused on my goals. I quickly realized that trying to "do it all" wasn’t a badge of honour—it was a bottleneck for both my business and my personal growth.
Hiring help wasn't about being lazy. It was a strategic decision to buy my time back. Outsourcing these tasks allows me to Save hours of house cleaning every single week. Fuel my fitness goals by dedicating those extra hours to the gym and recovery. Onboard more clients and scale my business without burning out. Enjoy a beautiful garden.

The return on investment isn't just a clean house and a stunning yard. It’s happiness, alignment, and the freedom to pursue the things I truly love.

True growth means realizing you can't do everything if you want to reach the next level. What is one thing you need to delegate this week to free up your own time?

06/15/2026

Wellness happens in the messy, beautiful middle. It’s about the daily, quiet choices to nourish rather than restrict. Nourishing our bodies with real food, our minds with kind thoughts, and our days with rest. Take a breath. Enjoy the journey.

06/14/2026

14 weeks out
I’m at the point in my prep where I look in the mirror and ask: Do I look the part? The self-doubt is real, but the discipline is realer. I’m moving past "trying" to be a bodybuilder and just being one.
But bodybuilders aren’t made in the moments of certainty; they’re made in the "non-negotiables" when the tank is empty.

I have to be more strict than the average competitor because of my autoimmune disorders, ulcerative colitis and Graves', but apart from the stricter diet, the training is the same.
It’s weird avoiding cardio and conserving energy. I find myself more proud than last competition, but equally as grateful to be able physically, mentally, and to be able to schedule so many hours a week dedicated to this.

That "autopilot" phase of prep is a unique headspace. The physical grind is at its peak, but the mental relief of having zero decisions to make is a powerful shift. My meals, my schedule, even the clothes I’m wearing for tomorrow’s lift—it’s all set in stone. When everything is non-negotiable, the stress dissipates. There’s no "should I?" there’s only "do."

* Choices: Limited.
* Schedule: Locked.
* Focus: Absolute. The thinner the choices get, the clearer the goal becomes. Every meal prepped and every cardio session ticked off is a vote toward the person I want to be on stage. Some days I feel like an amateur; other days I see the work. But the plan doesn't care how I feel—it only cares that I show up.

06/13/2026

Every Step Counts

Targets by age group
Under 60 years old: Aim for 8,000 to 10,000 steps daily

60 years and older: Aim for 6,000 to 8,000 steps daily.

Children and teens: Require a higher target of roughly 12,000 steps per day

Health improvements happen in stages
2,300+ steps: Lowers the risk of dying specifically from cardiovascular disease.

4,000+ steps: Begins significantly lowering your risk of early death from any cause.

7,000+ steps: Associated with a 47% to 50% lower risk of all-cause mortality, while providing maximum defense against type 2 diabetes and dementia.

What is your current daily step goal?

06/12/2026

I’ve been doing a lot of thinking lately about why I decided to step back onto the bodybuilding stage.
If I’m being completely honest, it comes down to one simple realization: I needed something that was just for me.
The first time I competed, it was right before we welcomed foster children into our home. I knew my life was about to shift completely. I knew my focus, my energy, and my heart would belong entirely to those kids. So, bodybuilding became my beautifully "selfish" hobby—a space where I could focus solely on my own growth before pouring everything into my family.
Fast forward to recently, and I found myself in a familiar place. I was giving away too much of myself to everyone else. I was running on empty, constantly showing up for others while leaving nothing for myself.
Going back to bodybuilding isn't about vanity. It is about reclamation. It is about taking back my time, anchoring my routine, and filling my own cup so I have something left to give. It’s the one place where the work I put in is entirely for my own mind and body.
Sometimes, looking after yourself is the most selfless thing you can do.

What about you? What do you do that’s truly only for you?

06/11/2026

How to Move an Inch Today

If you are feeling stuck or overwhelmed by a massive goal, use these steps to start moving:

1. Shrink the Step: Reduce your task to something that takes less than five minutes.
2. Ignore Perfection: Focus purely on completing the tiny action, not doing it perfectly.
3. Celebrate the Win: Acknowledge that a tiny bit of progress is still a victory.

Keep going. Your future is built by the inches you move today, not the miles you plan for tomorrow.

06/10/2026

The Hidden Fat-Loss Formula: Less Stress, More Support

When clients get incredible results like this, everyone asks about the diet or the workouts. But the real game-changer isn't on a plate or a spreadsheet. It is support combined with impeccable ex*****on.

This client is dropping weight and seeing incredible muscle definition because she does two things perfectly:

She trusts the support of having a coach to lift the mental burden. And she follows the plan to the letter without second-guessing the process.

True transformation happens when strategy meets trust. When you follow the plan to the letter and let a coach carry the stress, your body finally feels safe enough to change.

06/09/2026

Real fitness isn’t defined by the 60 minutes you spend sweating at the gym. It is built in the other 23 hours of the day when absolutely nobody is watching.
True progress is a collection of quiet, daily choices:

Filling your cart with whole foods instead of processed shortcuts.

Taking an extra minute to mindfully portion your meals.

Saying no to the late-night impulse cravings.

Prioritizing protein to fuel your muscles and stay full.

Pausing to realize you are stressed or bored, not actually hungry.

Your goals are won or lost in these invisible moments. Choose wisely today.

Which one of these is your biggest struggle right now? Let’s talk in the comments!

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