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Meet the Trainer – Xristina Kuhlmann

Meet the Trainer – Xristina Kuhlmann

Xristina is one of CKO’s beloved trainers. She is a National Academy of Sports Medicine (NASM)-certified personal trainer with a vast pool of knowledge. Her group exercise chronicles over 12 years teaching a variety of formats – boot camp, ride, core, strength and balance, yoga, pilates, cardio kickboxing and Zumba. She has specializations in senior fitness, functional movement training, and TRX.

When not motivating others to find a passion in activity which provides both mental acuity and physically health benefits, Xristina enjoys spending time with her husband and three children, be it traveling, good food or fine red wine. Learn more about Xristina and her journey to CKO:

How did you first hear about CKO?

I heard about CKO from my dear friend Shelby Reno. Shelby and I taught group exercise together for several years. Today she is one of my closet friends, and now I have the privilege of training at her first facility.

What was the one thing about CKO that stood out to you the most?

What stood out most about CKO is, regardless of one’s fitness level, anyone can participate in class, seeing and feeling results of resistance training using heavy bags. It’s just you and the bag!

How did you get involved in fitness?

Nothing sexy here. Simply said it was timing and being prepared when the opportunity presented itself. No one gets rich teaching group X. It’s a passion which includes having a love of fitness, inspiring and motivating people, empowering individuals, and then educating and guiding them to take charge so that they want to continue a healthy lifestyle.

What is your regular fitness routine?

I look at workouts cumulatively, which would be my total output within a week’s time. In that timeframe I seek to accomplish two to three hours of weight training, two hours of yoga, three to four hours of cardio, and two to three hours of active recovery (stretching, balance, resistance tubes, and body weight stuff). And, of course, kickboxing at CKO. For me, looking at things in a block of one week gives me permission to be flexible as well as cut myself some slack!

You have 12 years teaching group exercise. How is CKO different from other classes you’ve taught?

Teaching on heavy bags is definitely a new experience for me. I love that the workout is simply a good old fashioned butt kicking! In some ways it reminds me of boot camp, yet you can truly go at your own pace. When a participant works on a bag, the work is focused quite simply on their bag. It’s great to hear people say after class, “Wow, I needed that!” It’s a stress reducer on top of being an effective body sculptor and fat melter.

How do you motivate others to reach their fitness goals?

The best way I know how to motivate others is by meeting them at their current fitness level and building from there. I approach fitness in myself and others as an ongoing journey. It’s becomes a lifestyle. In life we have good days and bad, awesome trips and mediocre ones, ups and downs, and so on. Again, it’s looking at our actions and behaviors cumulatively.

What is one fitness goal of which you are proud?

I’ve accomplished many disciplines, including bike races, 25Ks, half marathons – with and without pushing a stroller – and two half triathlons. In one of those tris I was training a client in her first competition. I HATE swimming so I cheated and pretended to jump in but never did, LOL! She did great! I believe my biggest fitness goal and challenge still awaits me.

You have three kids. How do you pass down health and wellness to them?

I do have two wonderful sons and an amazing daughter. I feel pretty good about the fact that they enjoy participating and watching sports. All three of them are physically active and make pretty decent food choices. The old saying that “children learn what they live” holds a lot of truth. My husband and I are not perfect, but we focus on staying balanced in everything we do. He and I have always been physically active; it’s nice to see that trickle down into our kids’ lifestyles. Shaping and molding our young people begins within our own four walls.

What do you like to do for fun?

A lot! Not in any particular order: training, instructing and coaching – yep, all GREAT sources of fun. My job is truly fun, and I love what I do! My most important fun job is my family. I really enjoy being with them, especially when all three kids are home at the same time, doing nothing in particular, simply being together! Additionally it is awesome when my kids have their friends over and just chill. Dating my husband again as the nest empties has been incredibly fun, too. Other avenues include concerts, sipping wine with friends, chilling on the river while my husband fishes…and sipping wine 🙂 I’m a pretty simple person, all of the above brings me joy. 

What’s one great piece of fitness advice you’ve received? 

The best advice I’ve received was simply this: Every day cannot be race day. Do NOT go balls-to-the-wall every workout. This advice is actually something I had to tell myself several years ago after an injury. So it is this advice that I serve up to others and myself regularly. We must give our selves permission to actively recover and, yes, even rest!

Meet the Trainer – Nicole Kosheba

Meet the Trainer – Nicole Kosheba

Our trainer Nicole has been able to lead a fit, healthy and fulfilled life by finding balance. She currently teaches at CKO, plus has her full-time job as a graphic designer, plus she is working on her new home, plus she ensures she fits in her own workouts. How does she do it all? She prioritizes what’s important to her. Get to know more about Nicole and how she maintains balance in her life.

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Meet the Trainer: Tony

Meet the Trainer: Tony

Tony Deakin has always been a sports and fitness enthusiast. He grew up playing soccer (or “football,” we should say) in Manchester, England, and moved to Grand Rapids in 2005 to attend Davenport University and play at the college level. He is currently part of Grand Rapids FC, which is part of the National Premier Soccer League (NPSL). When he’s not kicking a ball around and inspiring his teammates to victory, he leads our early birds during the weekday 5:30 a.m. classes.

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