The Blog
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Deb Gooding
December 2022 Kristina is a gifted, experienced and skilled trainer. She recently developed an effective fitness program that not only supported but strengthened my unstable, weak knee. As a result, I am able to spend several hours skiing the bumps at Whistler. ...
Become a “pro” and achieve your goals
Want to achieve your goals this year? Stop acting like an amateur and start acting like a pro. An amateur is a person who engages in a pursuit on an unpaid rather than a professional basis. Think about your current mode of employment, or job that you must do...
Q&A on Menopause
Earlier this year, we had a live Q & A with Jennifer Thompson from Herstasis.com, which was highly informative and answered many of the questions women have about menopause. Some women will pass through this stage without skipping a beat, while others may suffer...
Chain love
The availability of both bike parts and bike mechanics are still feeling the squeeze of covid. Which means that doing some minor bike maintenance is necessary if you want to keep your bike on the road this summer. Since your chain is your bike's most "at-risk" part...
Triple Crown for heart 2022
Every event is tough when you are pushing yourself to achieve a personal best. But when the weather turns sour and never lets up, it adds one more element of pain to the day. These are the days that build resiliency and character as an athlete. These are the days that...
Fondo “What if” scenarios
Prepare for the worst and hope for the best. Here are some common "what if" scenarios that you should be prepared for in a cycling event.You get a flat tire or a mechanical issue Getting a flat tire is unfortunate but should not completely ruin your event. Carry all...
Pacing for a fondo or Endurance event
Riding in a fondo or an organized event is much different than a weekend long ride. If your goal is to make the most of the perks, like closed roads, fantastic food stops, and beautiful scenery, then your ride time will likely be slower and you will be out in the...
clipless pedals: Spd vs SPD-SL
“CLIPLESS” PEDALS A term used to refer to the clips and pedals that have replaced the earlier system of toe clips and straps. In a clipless pedal system, the pedal has a mechanism that locks it to a cleat screwed into the underside of the shoe. All road riders,...
Do you know where your core is?
Strengthening this "red zone" is one of the keys to improving your performance and remaining injury-free for every sport. Your power comes from the core. These muscles stabilize your torso and provide the base on which you can build power and strength. It doesn't...
Laura and Duncan
April 2022 My husband, Duncan, and I have been training with Kristina for over 10 years and goodness knows where we’d be without her! Prior to the pandemic, we worked out in the gym in private sessions and in group classes. We have also participated in her cycling...
Catherine Osler
March 2008 As I write this, I am contemplating participating in 2 running races this spring, an 8K and a 10K, both being only a week apart! Even as I am telling you, I can’t believe that I am even considering this!! If you had asked me a year ago, I would have told...
Gwen Rossen
January 18, 2022 Zoom workouts with Kristina were a lifesaver when the pandemic started. I started Kristina’s classes via a close friend who had her as a personal trainer before moving away. The funny thing is that the pandemic makes those far away closer and those...
Hydration and athletic performance
Research shows that a loss of sweat equal to ONLY 2% of body weight greatly affects your performance through a decrease in power, an increase in muscle fatigue, and the inability to recover and build muscle. There is an excellent article on...
Jaya Muzumdar
The year 2012 was a very special year. My son Neil was getting married so there were lots of parties, invitations for dinners, etc. However at the end of the four months I found myself weighing 162 pounds and not being able to fit into most of my clothing! Ouch, that...
Margie Scherk
March 2022 Through personal one-on-one virtual training sessions, Kristina has helped me improve my form and become a stronger athlete. Even with the limitations of the virtual environment, Kristina sees which muscles aren’t being used appropriately and offers the...
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