Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "Hourglass back ⏳ workout Now what the heck do I mean by hourglass workout? When you build your back (lats, rear delts, and upper back) it creates that wide-to-tapered shape that makes your waist look smaller and curves look stronger. 🦋 Strength training has the really cool ability to spot build muscle to shape your body! ✨Follow for more ✨ #hourglassback #backworkout #fitness"
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Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "Hourglass back ⏳ workout Now what the heck do I mean by hourglass workout? When you build your back
202 likes, 9 comments - ccristina_fit on October 31, 2025: "Hourglass back ⏳ workout Now what the heck do I mean by hourglass workout? When you build your back (lats, rear delts, and upper back) it creates that wide-to-tapered shape that makes your waist look smaller and curves look stronger. 🦋Strength training has the really cool ability ...
24K views8 months ago
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Weight loss mistakes 👇 A calorie deficit is always king when it comes to losing weight. “Healthy eating” is subjective, and the seemingly “healthier” choice isn’t always the better choice for your goals. I’m not saying to live off junk food if it’s low calorie, but I am saying you should understand how all foods can fit when you’re trying to lose weight. Examples mentioned: 👇 🍰Cheesecake Factory - Chinese Chicken Salad = 1630 calories - SkinnyLicious Crispy Chicken Sandwich = 560 calories 🥤T
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Weight loss mistakes 👇 A calorie deficit is always king when it comes to losing weight. “Healthy eating” is subjective, and the seemingly “healthier” choice isn’t always the better choice for your goals. I’m not saying to live off junk food if it’s low calorie, but I am saying you should understand how all foods can fit when you’re trying to lose weight. Examples mentioned: 👇 🍰Cheesecake Factory - Chinese Chicken Salad = 1630 calories - SkinnyLicious Crispy Chicken Sandwich = 560 calories 🥤T
TikTokccristina_fit
3.3K views8 months ago
Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "20 Minute Dumbbell Shoulder Circuit! 💪💥 Grab a light and heavier pair of dumbbells Circuit - 10 Standing shoulder press (heavy) - 10 Upright Rows (heavy) - 10 Lateral raises (light) - 10 Front raises (light) Repeat 3x (total of 4 rounds) ✨Follow for more ✨ #shoulderworkout #dumbbellonlyworkout #circuitworkout #quickworkout"
0:13
Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "20 Minute Dumbbell Shoulder Circuit! 💪💥 Grab a light and heavier pair of dumbbells Circuit - 10 Standing shoulder press (heavy) - 10 Upright Rows (heavy) - 10 Lateral raises (light) - 10 Front raises (light) Repeat 3x (total of 4 rounds) ✨Follow for more ✨ #shoulderworkout #dumbbellonlyworkout #circuitworkout #quickworkout"
Instagramccristina_fit
43.1K views6 months ago
Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "Creamy Lemon Chicken Orzo Meal Prep! Dairy free AND 51g protein! 🍋🙌✨ Recipe: 4 servings - 16oz cooked chicken - 200g dry orzo - 3 cups bone broth - 1/3 cup unsweetened coconut milk - 1/2 squeezed lemon - 1/2 white onion - 1 bag of spinach (to preference) - Salt, pepper, and garlic powder to taste Per serving: 441 calories, 39g carb, 51g protein, 9g fat Method: - Cook chicken breast in crockpot for 2hrs on high, set aside - Br
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Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "Creamy Lemon Chicken Orzo Meal Prep! Dairy free AND 51g protein! 🍋🙌✨ Recipe: 4 servings - 16oz cooked chicken - 200g dry orzo - 3 cups bone broth - 1/3 cup unsweetened coconut milk - 1/2 squeezed lemon - 1/2 white onion - 1 bag of spinach (to preference) - Salt, pepper, and garlic powder to taste Per serving: 441 calories, 39g carb, 51g protein, 9g fat Method: - Cook chicken breast in crockpot for 2hrs on high, set aside - Br
Instagramccristina_fit
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Weight loss mistakes 👇 A calorie deficit is always king when it comes to losing weight. “Healthy eating” is subjective, and the seemingly “healthier” choice isn’t always the better choice for your goals. I’m not saying to live off junk food if it’s low calorie, but I am saying you should understand how all foods can fit when you’re trying to lose weight. Examples mentioned: 👇 🍰Cheesecake Factory - Chinese Chicken Salad = 1630 calories - SkinnyLicious Crispy Chicken Sandwich = 560 calories 🥤T
0:22
Weight loss mistakes 👇 A calorie deficit is always king when it comes to losing weight. “Healthy eating” is subjective, and the seemingly “healthier” choice isn’t always the better choice for your goals. I’m not saying to live off junk food if it’s low calorie, but I am saying you should understand how all foods can fit when you’re trying to lose weight. Examples mentioned: 👇 🍰Cheesecake Factory - Chinese Chicken Salad = 1630 calories - SkinnyLicious Crispy Chicken Sandwich = 560 calories 🥤T
3.3K views8 months ago
TikTokccristina_fit
Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "20 Minute Dumbbell Shoulder Circuit! 💪💥 Grab a light and heavier pair of dumbbells Circuit - 10 Standing shoulder press (heavy) - 10 Upright Rows (heavy) - 10 Lateral raises (light) - 10 Front raises (light) Repeat 3x (total of 4 rounds) ✨Follow for more ✨ #shoulderworkout #dumbbellonlyworkout #circuitworkout #quickworkout"
0:13
Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "20 Minute Dumbbell Shoulder Circuit! 💪💥 Grab a light and heavier pair of dumbbells Circuit - 10 Standing shoulder press (heavy) - 10 Upright Rows (heavy) - 10 Lateral raises (light) - 10 Front raises (light) Repeat 3x (total of 4 rounds) ✨Follow for more ✨ #shoulderworkout #dumbbellonlyworkout #circuitworkout #quickworkout"
43.1K views6 months ago
Instagramccristina_fit
Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "Creamy Lemon Chicken Orzo Meal Prep! Dairy free AND 51g protein! 🍋🙌✨ Recipe: 4 servings - 16oz cooked chicken - 200g dry orzo - 3 cups bone broth - 1/3 cup unsweetened coconut milk - 1/2 squeezed lemon - 1/2 white onion - 1 bag of spinach (to preference) - Salt, pepper, and garlic powder to taste Per serving: 441 calories, 39g carb, 51g protein, 9g fat Method: - Cook chicken breast in crockpot for 2hrs on high, set aside - Br
0:38
Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "Creamy Lemon Chicken Orzo Meal Prep! Dairy free AND 51g protein! 🍋🙌✨ Recipe: 4 servings - 16oz cooked chicken - 200g dry orzo - 3 cups bone broth - 1/3 cup unsweetened coconut milk - 1/2 squeezed lemon - 1/2 white onion - 1 bag of spinach (to preference) - Salt, pepper, and garlic powder to taste Per serving: 441 calories, 39g carb, 51g protein, 9g fat Method: - Cook chicken breast in crockpot for 2hrs on high, set aside - Br
94.8K views6 months ago
Instagramccristina_fit
Easy Weekly Meal Prep Ideas for Busy Couples
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Easy Weekly Meal Prep Ideas for Busy Couples
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Food anxiety is real and it can completely take over your life. 🥲 Stephanie came to me convinced she had to survive on rice, lean fish, and steamed veggies just to see results. She was cooking separate meals from her family, cutting out every food she loved… and still not moving the needle. Together, we built a way of eating that actually worked for her life, foods that supported her goals, AND that her whole family enjoyed. 🙌 Her clothes started fitting better, her energy came back, and for t
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Food anxiety is real and it can completely take over your life. 🥲 Stephanie came to me convinced she had to survive on rice, lean fish, and steamed veggies just to see results. She was cooking separate meals from her family, cutting out every food she loved… and still not moving the needle. Together, we built a way of eating that actually worked for her life, foods that supported her goals, AND that her whole family enjoyed. 🙌 Her clothes started fitting better, her energy came back, and for t
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Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "Does exercise order matter? 🤔 I get this question all the time, especially when it comes to navigating a busy gym. I get it, you want to get in and out, but there should be some reasoning behind the order you perform your exercises. A good rule of thumb is compound lifts first (squat, deadlift, bench, overhead press, etc) when your energy, strength, and focus are highest 👉 followed by isolation exercises (leg extensions, hams
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Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "Does exercise order matter? 🤔 I get this question all the time, especially when it comes to navigating a busy gym. I get it, you want to get in and out, but there should be some reasoning behind the order you perform your exercises. A good rule of thumb is compound lifts first (squat, deadlift, bench, overhead press, etc) when your energy, strength, and focus are highest 👉 followed by isolation exercises (leg extensions, hams
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Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "How to make an exercise more quad or glute bias 🦵🍑 My favorite cues: Torso upright + knees forward = quad bias Torso hinge + hips back = glute bias ✨Follow for more ✨ #glutes #quads #gymtips #fitness"
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Cristina Colyer | Online Fitness Coach on Instagram: "Creabolic explained in 30 seconds! 🤔💪 I’ve consistently taken creatine for years regardless of my routine in the gym. I love it for the muscle and performance, but also the cognitive and longevity benefits. @gnclivewell Creabolic is creatine plus additional ingredients like myHMB and PeptiStrong designed to maximize your performance in and out of the gym. ✨Follow fore more ✨ #GNCPartner #TeamGNC"
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Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "As someone who used to live on low calories 😭👉 being able to maintain my weight at 2,500 calories genuinely changed my life. Chronically under eating gave me: - Constant food noise - Low energy - Little to no strength progress - What I thought was a “slow metabolism” Reversing that wasn’t easy. It took trial, error, time, and a LOT of learning, mostly on my own. That’s why I’m so passionate about helping women who feel stuck
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Fix Leg Press Knee Pain: Pre-Workout Priming Movements
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Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "3 Signs You Need to Reverse Diet!! 🫵🫶 1. You’re a chronic dieter 2. You’re eating low calories but still not losing weight 3. You’re always tired, have constant food cravings, and feel weak. Reverse dieting is a tool to gradually increase your calories over time, but the real “magic” happens when you build muscle, which boosts your metabolism. 🔥 Increasing your calories can be hard, but reverse dieting gives you a slow, cont
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Cristina Colyer | Online Fitness Coach | Cardio before or after weights? 🤔 If your primary goal is building muscle ➡️ weights first and then cardio You’ll have “fresher” muscles,... | Instagram
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Cristina Colyer | Women’s Fat Loss & Metabolism Coach on Instagram: "HOW TO ORDER: fast food for weight loss with @menufit.app Lower calorie swaps 👇 🍔 Five Guys - hamburger - in a bowl - extra veggies = 604 cals, 32g protein 🍗 Chick fil A - cobb salad - with a grilled fillet - swap the avocado lime ranch dressing for fat free honey mustard = 470 cals, 35g protein 🌯Chipotle - 3 high protein tacos (from their new high protein menu) = 570 cals, 45g protein ✨Follow for more ✨ #menufitapp #lowcal
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Dumbbell Only 30 Minute Upper Body Workout 💪⚡️ - Shoulder press 3x10 - Bridge chest press 3x10 - Bent over row 3x10 - Bicep curl 3x12 - Tricep french press 3x12 🔥Follow for more🔥 #dumbbellonlyworkout #upperbody
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TWO dumbbell-only full body workouts ONE deep core workout 💖 I get it! As a busy mom, spending hours in the gym may not be possible but if you have a pair of dumbbells, you can do this routine at home. 🙌 I LOVE the deep core day designed to strengthen your transverse abdominis (deep core) which acts like a deep, internal “corset” to stabilize the spine, improve core function, and even reduce low back pain. I hope this is helpful to all my mamas 🫶 ✨Follow for more ✨ #freeguide #workoutroutine
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