Christina Koch Fitness (2026)

06/06/2024

Hi there! Here I taking up a new athletic hobby! Roller skating 😁 after not being on skates for over 30 years, I’ve really found this fun and a great way to get “other” exercise. Of course I still have workout sessions that are intentional workouts but doing something active for sheer enjoyment is a plus! I also love biking and started getting back
into mountain biking a little over 5 years ago, but it became more of a chore hauling my bike or both our bikes to trails and we started going less and less. With skates I can enjoy indoors or outdoors! How about you? Any active hobbies?

04/03/2022

I posted this same saying a year ago and I love it!

So today pushing this again! You are possible! Remember that! Reach for what you want!!
💙Christina

16/09/2021

Special birthday post to wish my husband a very happy birthday! He won’t see this as he doesn’t do social media and I more than make up for it here! 😂

But his kids will see it and I have friends here who know Joe as well! So any birthday wishes I will pass on!!🥰

I don’t need to stare his age but I don’t need to hide it and all I can say is I plan on playing an iconic Sammy Hagar song 🎵 lol!!
The plan is to have his choice of bday dinner and he doesn’t even want me to cook as he’s the grill master! And more celebrating this
weekend!

Cheers to many more happy birthdays full of health and vitality!

15/09/2021

👍👍Where you place your focus is VITAL💯

➡️If you always focus on the negative (the crap💩) ➡️well guess what❓
➡️💩💩will happen.
🙋🏽‍♀️Do you feel me? Drop a fire 🔥emoji below if you agree!

➡️Negative crap💩is always in our face🙄, it is everywhere!!!!!

➡️It is to the point that you have to specifically hunt down the positive stuff! ✔️✔️✔️DO IT! 😁

➡️Manifestation of positives begins with switching your MINDSET🧠 with EVERYTHING! ➡️Health, fitness, finances, relationships etc !

If you focus on 💩crap, 💩💩crap grows.
If you focus on 🥰positive aspirations, then 🥰positive things grow.

➡️Our mind is powerful and do not take it for granted and believe this is all woo woo🧚‍♀️fairy🧚‍♂️gobbledy talk.
❌Do not let your subconscious take over it will sabotage you again and again with
EXCUSES and BLAME.

➡️YOU are in control of your life! Make it happen!
➡️EXCUSES BE GONE!
🤷🏻‍♀️So tell me???
🤷🏻‍♀️Do you feel me??🔥🔥

13/09/2021

Do you know that the holiday season will be upon us in about 90 days.

You could put off your nutrition and workout changes until the new year and maybe be another 10 pounds heavier or feeling even more frustrated and crappy, and then like most New Years resolutions…give it up in by mid February.

Or you could start now! Start feeling healthier and In control of your body and wear something that makes you feel amazing to a Christmas party or holiday celebration.
Giving you tools to navigate holiday gatherings and having freedom without feeling like you undid all the work.

I have space to take on 3 women into my program.

I want women who are fully committed to making changes to their health and fitness and not scared to put in the work.
I will guide you and give you all the support you need. This is not a cookie cutter program and you will not be pawned off to an assistant coach. You will work directly with me and have access to me. I will guide you every step of the way.
I’m only allowed a certain number of slides on this post but here are some of the results my ladies have gotten.
In order to be successful you do need to be:
Coachable, willing to put in the work, willing to invest in your health (this isn’t a free program) there are plenty of free programs and all kinds of advice on the internet… this paying for a coach who helps you through it all.

If this is you… reach out to me! Drop a 🔥emoji below and we can talk!

❤️ inspiration

13/09/2021

➡️Band pull-aparts are a fantastic exercise for keeping your shoulders healthy.
➡️These are not going to be a miracle exercise if you are currently having shoulder problems ✔️✔️but there are benefits to doing this exercise
➡️This exercise activates muscles throughout your upper back utilizing scapular retraction
➡️This exercise can also aid in that shoulder stability aka “shoulder health”.
🙌This exercise can be done with the palms facing down,
🙌but I prefer the supinated grip (palms up) because it externally rotates the shoulders vs. internally rotated.
➡️➡️Many exercises in regards to strength training have our shoulders in an internally rotated position.
➡️as well as daily activities such as working on your computer, cell phone, tablet, driving, washing the dishes, doing yard work and on and on.

🙌➡️Holding a band in front of your chest with no slack in the band (choose a band that you successfully stretch apart and hold 1 or 2 layers of the band) palms up
➡️Keep your arms straight right in front of your chest then pull the band wide, squeezing the shoulders together (scapular retraction).
➡️You could alternatively start with the movement in a higher position and as you pull the band apart lower the arms to chest height.
✔️✔️Try adding this exercise into your routine 1-2x per week as an accessory exercise performing 3-4 sets of about 15 reps.
🎗Remember this is to help with shoulder health and is not meant to be an extremely difficult exercise where you feel like you are struggling through it.
❓Do you find this helpful?
🙋🏽‍♀️I will do a demo this afternoon during my live segment.

13/09/2021

➡️Band pull-aparts are a fantastic exercise for keeping your shoulders healthy.
➡️These are not going to be a miracle exercise if you are currently having shoulder problems ✔️✔️but there are benefits to doing this exercise
➡️This exercise activates muscles throughout your upper back utilizing scapular retraction
➡️This exercise can also aid in that shoulder stability aka “shoulder health”.
🙌This exercise can be done with the palms facing down,
🙌but I prefer the supinated grip (palms up) because it externally rotates the shoulders vs. internally rotated.
➡️➡️Many exercises in regards to strength training have our shoulders in an internally rotated position.
➡️as well as daily activities such as working on your computer, cell phone, tablet, driving, washing the dishes, doing yard work and on and on.

🙌➡️Holding a band in front of your chest with no slack in the band (choose a band that you successfully stretch apart and hold 1 or 2 layers of the band) palms up
➡️Keep your arms straight right in front of your chest then pull the band wide, squeezing the shoulders together (scapular retraction).
➡️You could alternatively start with the movement in a higher position and as you pull the band apart lower the arms to chest height.
✔️✔️Try adding this exercise into your routine 1-2x per week as an accessory exercise performing 3-4 sets of about 15 reps.
🎗Remember this is to help with shoulder health and is not meant to be an extremely difficult exercise where you feel like you are struggling through it.
❓Do you find this helpful?
🙋🏽‍♀️I will do a demo this afternoon during my live segment.

10/09/2021

🎊Congratulations to us!
Married 💍so young, yet we felt like established adults.
A gorgeous 😍September 10,1989, 32 years ago.
😀We first met as teenagers in college 34 years ago and we both knew this was it, no more dating others.
It wasn’t until 6 years later in 1995 that we decided to have a baby 👶and then again in 1998 👶to make us a family of 4️⃣
🤩So many amazing memories over the years,obviously this is a snippet of pics over the years (nobody wants to see 34 years of memories!! 😂 )

➡️I found my love of weightlifting with this man. Together we joined a local Y, then upgraded to a brand new 2 story gym facility. 🤩🤩
We got into mountain biking together & got back into it recently. We learned to snowboard 🏂 together (he got good at it faster than me!) We tried surfing 🏄‍♀️ together, we’ve done camping 🏕 and hiking and trekking with and without our babies. ➡️We explored many of the western states in our 1971 VW bus. 🤷🏻‍♀️We haven’t done extensive traveling, but we have definitely a bit with our children.
🙌My plan is to spend another 32 years with this man and to keep up our activities, travels and enjoying our lives.
Marriage should be a friendship too but still takes work, also having communication and compatibility help! It would not be fun 🤩 if I was married to a man who did not like adventure because that is one of my favorite things!
Cheers🥂 to Us!
❤️

09/09/2021

➡️Feeling good about yourself or amazing yourself with accomplishments big & small is 𝐧𝐨𝐭 𝘯𝘢𝘳𝘤𝘪𝘴𝘴𝘪𝘴𝘵𝘪𝘤 𝘣𝘦𝘩𝘢𝘷𝘪𝘰𝘳.⁣
⁣
➡️When you implement changes that make you feel healthier, more vibrant & even seeing the physical changes in your body aka your physique & feeling positive & appreciative of what you have accomplished is also HEALTHY!⁣
⁣
➡️I know it can feel good to have external validation from others, but ⁣
𝐘𝐎𝐔 𝐃𝐎 𝐍𝐎𝐓 𝐍𝐄𝐄𝐃 𝐈𝐓!!⁣
𝘐 𝘳𝘦𝘱𝘦𝘢𝘵⁣
𝐘𝐎𝐔 𝐃𝐎 𝐍𝐎𝐓 𝐍𝐄𝐄𝐃 𝐈𝐓!!⁣
👀Focus on 𝘪𝘮𝘱𝘳𝘦𝘴𝘴𝘪𝘯𝘨 𝐘𝐎𝐔𝐑𝐒𝐄𝐋𝐅 and being 𝐀𝐌𝐀𝐙𝐄𝐃 with 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧. ⁣
👌Feeling confident & self assured does not make you a narcissist. ⁣
❓𝘋𝘰 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘩𝘦𝘢𝘳 𝘵𝘩𝘢𝘵 𝘢𝘨𝘢𝘪𝘯?? I need to hear that again.‼️ I am writing this post and I still need to remind myself that I am good enough and I am worthy‼️⁣
⬇️⬇️⁣
𝐅𝐄𝐄𝐋𝐈𝐍𝐆 𝐂𝐎𝐍𝐅𝐈𝐃𝐄𝐍𝐓 𝐚𝐧𝐝 𝐒𝐄𝐋𝐅 𝐀𝐒𝐒𝐔𝐑𝐄𝐃 𝐃𝐎𝐄𝐒 𝐍𝐎𝐓 𝐌𝐀𝐊𝐄 𝐘𝐎𝐔 𝐨𝐫 𝐌𝐄 𝐚 𝐍𝐀𝐑𝐂𝐈𝐒𝐒𝐈𝐒𝐓.⁣
⁣
𝘚𝘰 𝘵𝘦𝘭𝘭 𝘮𝘦.. 𝘞𝘩𝘢𝘵 𝘤𝘩𝘢𝘯𝘨𝘦𝘴 𝘩𝘢𝘷𝘦 𝘺𝘰𝘶 𝘪𝘮𝘱𝘭𝘦𝘮𝘦𝘯𝘵𝘦𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘭𝘢𝘴𝘵 𝟹 𝘮𝘰𝘯𝘵𝘩𝘴, 𝟼 𝘮𝘰𝘯𝘵𝘩𝘴, 𝟷 𝘺𝘦𝘢𝘳 𝘰𝘳 𝘦𝘷𝘦𝘯 𝘭𝘰𝘯𝘨𝘦𝘳 𝘵𝘩𝘢𝘵 𝘮𝘢𝘬𝘦 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘱𝘳𝘰𝘶𝘥 𝘢𝘯𝘥 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘵?⁣
❤️ ⁣
⁣

07/09/2021

➡️This is 38 pounds⬇️of fat lost
➡️all while focusing on building ✅strength and not❌ crash dieting.
➡️The weight lost was over 3+ years and done by making small changes and staying consistent. ✅✅
➡️This amazing woman even had total knee 🦿replacement surgery (from an old knee injury) and still needs to have the other knee done as well‼️
➡️But this has not stopped her. She continues to get strong💪🏼and to get her workouts in each week, because she knows that she always feels better when she stays consistent.😀

🙋🏽‍♀️I have said this over and over again,
➡️the most sustainable results are by making small changes and not being in a rush to the finish.
➡️There is not a finish line.
➡️You do not reach your goal weight and then go back to old ways.
➡️These are lifestyle changes.

🙋🏽‍♀️Are you looking to make changes?
➡️Do you want to feel stronger, lose unwanted body fat, lose inches, feel more energetic and get out there and enjoy your life to the fullest?

➡️Drop me a message below and let's talk!

Christina Koch Fitness

06/06/2024

04/03/2022

16/09/2021

15/09/2021

13/09/2021

13/09/2021

13/09/2021

10/09/2021

09/09/2021

07/09/2021

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