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The Transformation Station
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The Transformation Station Podcast (formerly Crunch and Brunch) is where fitness meets real talk. Hosted by Christina Romita, owner of The Transformation Station, this podcast dives into strength, nutrition, mindset, and the power of community—without the gimmicks. Whether you’re looking for expert insights, motivation, or just an honest conversation about the journey, you’ll find it here. Welcome to The Transformation Station Podcast—where the work goes beyond the gym.
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.
148 Episodes
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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.
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.
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.
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.
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.
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.
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.
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