KuliaFit

My Story

KuliaFit was created as a way to share what I’ve learned in my over 10 years as a trainer, nutrition coach and finding the best no junk products. The word Kulia is part of a Hawaiian phrase Kūlia i ka nu‘u meaning  “Strive to reach the summit” I feel connected to the Hawaiian cultures love of nature and I am always striving to be a better version of myself and I know we are all striving for a goal big or small.

Christina

I grew up competing in swimming and running and in college I played Ice hockey and competed in Triathlons including Ironman distance. I completed my bachelors degree from Michigan State University and shortly after became certified as a personal trainer.  I enjoyed training clients for endurance events such as running, swimming and triathlons (as a USAT triathlon coach) as well as weight loss and nutrition coaching.  I am passionate about sharing informative exercise and nutrition information. I’m certified through Precision Nutrition level 1 &2 as well as NASM sports nutrition coach. Exercise and Nutrition are key to total health but discovered along the way there is more to it, including things in our lifestyle and environment that are just as important.

My goal of this blog is to share what I’ve learned from exercises, nutrition, lifestyle and non- toxic products. I am excited to share my knowledge and ideas for women and men to feel strong, empowered and to become their best self.

 

Health is wealth,  Christina

  • Instagram
    • 😎Start your workout with a      DYNAMIC WARM-UP😎          HERES WHY……     💥**Increased Blood Flow**: Dynamic movements increase circulation, delivering more oxygen and nutrients to muscles, which prepares them for activity.          💥**Improved Flexibility and Mobility**: Dynamic stretches help improve range of motion and flexibility by gradually increasing muscle length and joint mobility.          💥**Enhanced Muscle Activation**: Dynamic movements engage muscles in a coordinated manner, priming them for the specific movements they’ll perform during the workout.          💥**Injury Prevention**: By gradually increasing heart rate and loosening muscles, dynamic warm-ups reduce the risk of injury during strenuous exercise.          💥**Mental Preparation**: Dynamic warm-ups mentally prepare athletes for the upcoming workout by focusing their attention on movement patterns and technique.          In this video I did      1. Hamstring/calf walking stretch      2. Lunge with reach back      3. Step grab your knee      4. Duck unders           Pick the ones that will mimic the upcoming workout… have any favorites?!? 😎💥🫶        #workout #workout365 #dynamic #letsgo #getit #warmup
    • Pull-up Progression 8-10 reps x 3    ⭐️ Start with the smith machine bar high enough to have your arms straight while sitting on the ground with straight legs. Your legs stay out straight and heels anchored at the ground. Aim to pull yourself straight up ( careful not to lean back otherwise it turns into a different exercise )     ⭐️Next place one foot on top of the other, to increase the level of difficulty. You want to otherwise keep the same body positioning.     ⭐️Finally, want to go for a full pull up? this one you make sure and lift your legs and heels off the ground. It will get your hands a bit with the bar , but this will help increase grip strength 💪🏻    Which version are you going to try? 🤩    #pullups #upperbody #strength #yougotthis #keepprogressing
    • Push up progression , 12-15 reps 3x     ⭐️Start with a plank position, small arm pulses to get used to lowering your body as you bring your arms down    ⭐️Next as you’re more comfortable with the mini push up pulses , aim to go as far as you can , to the floor if you can and all the way up to straight arms.     ⭐️Increasing the difficulty, reposition your hands into a diamond shape, this version will target the triceps a bit more.    ⭐️Finally, one arm?!? Jk I gotta keep working on that one!!     Which version are you going to try? 🤩    #workout #strongarms #workoutprogression #keepimproving #upperbody #pushups
    • Lateral exercises are important for people in general and for specific sports for several reasons:      1. **Balance and Stability:** Lateral movements challenge your balance and stability, which helps improve overall coordination and reduces the risk of injuries related to falls or awkward movements.      2. **Muscle Engagement:** They target different muscle groups, including the inner and outer thighs, hip abductors, and glutes. This balanced muscle engagement can enhance strength and prevent muscle imbalances.      3. **Functional Fitness:** Lateral movements mimic real-life activities like stepping sideways or changing direction quickly, making them valuable for everyday functional fitness.      4. **Sports Performance:** In many sports, such as hockey, basketball, soccer, and tennis, athletes often need to move laterally to change direction, defend against opponents, or make quick cuts. Lateral exercises can improve an athlete's ability to perform these actions effectively.      5. **Injury Prevention:** Strengthening the muscles involved in lateral movements can reduce the risk of common sports injuries like ACL tears, ankle sprains, and groin strains.      6. **Core Activation:** Many lateral exercises engage the core muscles as they work to stabilize the body during side-to-side movements, which can contribute to a stronger core.      Overall, incorporating lateral exercises into your fitness routine can improve your overall athleticism, reduce the risk of injury, and enhance your performance in various sports and activities.         #personaltraining #legexercises #hockey #hockeytraining #legs #weights #gym #funexercise #sportstraining #weights
    • I’m starting a kids stroke development swim class. Kids that are looking to learn defined freestyle and other strokes as well. This would be a small group of kids. We will do fun drills, relays, and some games mixed in that are actually secretly helping their swimming. Wednesdays 5:15pm 60minutes. Message me if interested Class will start Wednesday Sept 6 @ 5:15pm I have an extensive swim background. Competing myself since I was a young kid, varsity high school swimmer, Michigan State University Triathlon Team, USA triathlon coach,( cpr certified) multiple time Ironman finisher, coached swim for kids and adults at 3 different lifetime fitness clubs for over 20 years. Worked with kids and adults learning proper stroke technique to improving skills, swim team prep and competing in all levels of triathlons including Ironmans. PS. If there are any adults interested in training let me know!
    • 🍎My tactic for lunches is to do left overs from dinner. I aim to cook 4x a week, however that works out and come up with some ideas for what I’m gonna make.     🍎I make the proteins I know the kids will eat then add the veggies ,fruits, healthy fats (all gluten free dairy free). Then add more of a variety of veggies for the adults …. As much as we try to get them to eat more!!       #healthylunches #kidslunch #realfoodlunch #healthy #eattherainbow #kids #lunchideas
    • RED-S is     Relative 🏒    Energy⚽️     Deficit in 🏀    Sports 🏑🏸🥋⛷🏋️‍♀️🤼‍♂️🏇🏄🏼‍♀️🤽‍♀️🚴‍♀️     🏅It is just not getting in enough fuel for your body for the day and for sports practices and competitions.     🏅So that’s when you see things like low energy/ fatigue, high susceptibility to illness/ injuries and more.     🏅Many times athletes don’t even realize they aren’t eating enough to match the level of caloric needs for sports and activities. #sportsnutrition #sportsparents #fuel #fuelyourbody
    • Woo hoo !! Officially A SPORTS NUTRITION COACH 🙌🏻💪🏻🤸‍♂️🏒🥅 🏊‍♂️🏋️🥇I’ve always found nutrition to be a vital part of any sport or workout program. There’s so much to it, with manipulating body composition, proper hydration including electrolytes, fueling for your sport, recovery and dominating with food type and quality to be an athlete to be reckoned with!!😎😉💪🏻 #sportsnutritioncoach #nasm #sharpentheaxe #toolbox #sportsnutrition #fuel #fuelyourbodyright
    • 🍎Kids are headed back to school here's what we got for some healthy snacks from Costco.    🍓Lots of berries, loaded with antioxidants and low in sugar ( yay for organic, since berries and strawberries in particular are on the dirty dozen of highly sprayed with pesticides)     🍎 Apples excellent fiber and easy on the go    🍌 Bananas high in potassium     🍖 Beef sticks, have some protein to help keep them full grass fed ( wish it was organic though)     🌊 Seaweed snacks, these are a delish salty snack , have iodine and are a sea vegetable     🌰 Nuts and nut bars, these can help fill them up and are food pared with fruit. We get the pumpkin seeds too ( good fiber!)     🥒 🥕 Cucumbers and carrots are a great source of fiber and vitamins, so glad I can get them in bulk in organic. We have these with hummus.     Hope this helped with some ideas 💡     #healthy #backtoschool #snacks #kidssnacks #healthysnacks #onthego #costco #healthytips #herewego
  • Order supplements through my Fullscript store.
Order supplements through my Fullscript store.

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