The Transformation Station

The Transformation Station

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.

Episodes

Beyond Busy: Identity, Priorities, and Letting Go EP | 118

December 17, 2025 • 31 mins
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.

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A Conversation for Anyone Guiding Others EP | 117

December 14, 2025 • 28 mins
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.

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Why Showing Up Scares Us More Than the Workout EP | 116

December 9, 2025 • 30 mins
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What Clients Don’t See- About Themselves, and Their Coaches EP | 115

December 8, 2025 • 18 mins
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Understanding My Type- and How It Shapes Relationships, Leadership, and Reactions EP | 114

December 6, 2025 • 29 mins
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The Enneagram- Why It Changed Everything EP | 113

December 1, 2025 • 24 mins
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Your Environment Shapes You EP | 112

November 13, 2025 • 25 mins
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.

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Entrepreneurship Vs. Business Ownership EP | 111

November 7, 2025 • 46 mins
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.

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Building Gym Culture for Coaches EP | 110

October 29, 2025 • 25 mins
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.

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Don’t Bench Yourself This Fall EP | 109

October 29, 2025 • 10 mins
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 abou...
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Where Beginners Should Start EP | 108

October 22, 2025 • 9 mins
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...
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Cardio Vs Strength in Perimenopause EP | 107

October 21, 2025 • 11 mins
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.

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Pre-Workout, Post-Workout, and Everything Else In-Between EP | 106

October 20, 2025 • 15 mins
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BCAAs- Do We Need Them? EP | 105

October 20, 2025 • 6 mins
We are chatting about recovery powders, aka BCAAs in this episode. What are they? Do we need them? Take a listen and find out.

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Creatine and Protein Powders EP | 104

October 20, 2025 • 12 mins
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.

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What Makes a Great Coach EP | 103

October 19, 2025 • 17 mins
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.
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Why We Binge- Learning to Stop Fighting Food EP | 102

October 19, 2025 • 17 mins
We’re talking about binge eating from a personal experience today. Not the lessons learned online or in textbooks, but the real feelings and lessons that come with this cycle.

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Lows of Progress with Coach Nikki EP | 101

October 17, 2025 • 37 mins
We’re talking with Coach Nikki about the lows of progress and consistency with hints of protein intake.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.
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Fuel, Not Fear. Macros & Mindset EP | 100

October 16, 2025 • 16 mins
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.
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The Science of Strength Training EP | 99

October 16, 2025 • 11 mins
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.
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