The Transformation Station
By Christina Romita
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Category: Health & Fitness
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Episodes: 121
Description
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.
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-transformation-station--4156450/support.
| Episode | Date |
|---|---|
|
Beyond the Class with Kim EP | 120
|
Jan 07, 2026 |
|
Movement & Mental Health with Annie EP | 119
|
Jan 06, 2026 |
|
Beyond Busy: Identity, Priorities, and Letting Go EP | 118
|
Dec 17, 2025 |
|
A Conversation for Anyone Guiding Others EP | 117
|
Dec 14, 2025 |
|
Why Showing Up Scares Us More Than the Workout EP | 116
|
Dec 09, 2025 |
|
What Clients Don’t See- About Themselves, and Their Coaches EP | 115
|
Dec 08, 2025 |
|
Understanding My Type- and How It Shapes Relationships, Leadership, and Reactions EP | 114
|
Dec 06, 2025 |
|
The Enneagram- Why It Changed Everything EP | 113
|
Dec 01, 2025 |
|
Your Environment Shapes You EP | 112
|
Nov 13, 2025 |
|
Entrepreneurship Vs. Business Ownership EP | 111
|
Nov 07, 2025 |
|
Building Gym Culture for Coaches EP | 110
|
Oct 29, 2025 |
|
Don’t Bench Yourself This Fall EP | 109
|
Oct 29, 2025 |
|
Where Beginners Should Start EP | 108
|
Oct 22, 2025 |
|
Cardio Vs Strength in Perimenopause EP | 107
|
Oct 21, 2025 |
|
Pre-Workout, Post-Workout, and Everything Else In-Between EP | 106
|
Oct 20, 2025 |
|
BCAAs- Do We Need Them? EP | 105
|
Oct 20, 2025 |
|
Creatine and Protein Powders EP | 104
|
Oct 20, 2025 |
|
What Makes a Great Coach EP | 103
|
Oct 19, 2025 |
|
Why We Binge- Learning to Stop Fighting Food EP | 102
|
Oct 19, 2025 |
|
Lows of Progress with Coach Nikki EP | 101
|
Oct 17, 2025 |
|
Fuel, Not Fear. Macros & Mindset EP | 100
|
Oct 16, 2025 |
|
The Science of Strength Training EP | 99
|
Oct 16, 2025 |
|
When You Outgrow the Old Version of You EP | 98
|
Oct 16, 2025 |
|
When You’re The One Showing Up EP | 97
|
Oct 15, 2025 |
|
Unspoken Rules of Group Fitness EP | 96
|
Oct 15, 2025 |
|
Chats with Coach Kim EP | 95
|
Oct 15, 2025 |
|
Lessons from the Military Show Boots EP | 94
|
Oct 14, 2025 |
|
Part 3: When People Pleasing Costs You Peace EP | 93
|
Oct 13, 2025 |
|
Part 2: When People Pleasing Costs You Peace EP | 92
|
Oct 08, 2025 |
|
Part 1: When People Pleasing Costs You Peace EP | 91
|
Oct 06, 2025 |
|
Why Systems Matter EP | 90
|
Oct 06, 2025 |
|
Transformation Happens Between Workouts EP | 89
|
Oct 05, 2025 |
|
Working with Injuries- Guest Physio Dincy EP | 88
|
Oct 05, 2025 |
|
Why You Don’t Need to Burn 500 Calories in a Workout EP | 87
|
Oct 01, 2025 |
|
3 Things I Learned From Opening a Gym That Apply to Life Too EP | 86
|
Oct 01, 2025 |
|
Beyond the Goal: Building Your Next Chapter EP | 85
|
Sep 10, 2025 |
|
Different Paths, Same Pursuit EP | 84
|
Sep 10, 2025 |
|
Why This Could Be The Secret to Consistency EP | 83
|
Aug 20, 2025 |
|
Part 2: How to Match Habits to Your Vision EP | 82
|
Jul 25, 2025 |
|
Part 1: Habits to Match Your Vision EP | 81
|
Jul 24, 2025 |
|
Embracing the Suck EP | 80
|
Jul 23, 2025 |
|
Your Kid Isn’t Your Accountability Buddy EP | 79
|
Jul 05, 2025 |
|
Quick Thoughts of Motivation EP | 78
|
Jul 03, 2025 |
|
Talks with Nikki Macros and Updates EP | 77
|
Jul 01, 2025 |
|
Different Speeds, Same Direction EP | 76
|
Jun 17, 2025 |
|
Giving Your All Without Losing Yourself EP | 75
|
Jun 04, 2025 |
|
The Protein Fix EP | 74
|
May 31, 2025 |
|
When Accountability Feels Like An Attack EP | 73
|
May 29, 2025 |
|
Trying Vs Doing EP | 72
|
May 27, 2025 |
|
When You’re Stuck but Not Broken EP | 71
|
May 12, 2025 |
|
Seize the Power Within EP | 70
|
May 11, 2025 |
|
Simple Wins- Routine & Sanity EP | 69
|
May 01, 2025 |
|
Post Festivus Games Talk EP | 68
|
Apr 27, 2025 |
|
Pre-Festivus Games with Team Reps & Rukus EP | 67
|
Apr 26, 2025 |
|
Feel Good Habits (Non-Scale Related) EP | 66
|
Apr 19, 2025 |
|
Weight Loss Vs Fat Loss Ozempic & Body Comp EP | 65
|
Apr 19, 2025 |
|
When Motivation Dies: Then What? EP | 64
|
Apr 17, 2025 |
|
3 Weeks of Tracking Revisited EP | 63
|
Apr 16, 2025 |
|
Walking Vs Strength Training EP| 62
|
Apr 15, 2025 |
|
Mindset & Macros (Christina, Maya and Nikki) EP | 61
|
Apr 05, 2025 |
|
Rebrand & The Self-Care Trap | EP 60
|
Feb 16, 2025 |
|
Reset, Refocus, and Reignite: Lessons from the Gym Floor | EP 59
|
Dec 27, 2024 |
|
Consistency, Flexibility, and Grace- The Real Keys to Progress | EP 58
|
Dec 05, 2024 |
|
Behaviours for Success Even When We Don't Feel Like It | EP 57
|
Nov 06, 2024 |
|
How to Manage Stress Without Derailing Your Fitness | Ep 56
|
Oct 16, 2024 |
|
Sunday Coffee with Chris about our Hyrox competition | Ep 55
|
Oct 13, 2024 |
|
Consistency Over Perfection | Ep 54
|
Oct 02, 2024 |
|
Benefits of Food Logging EP | 54
|
Sep 01, 2024 |
|
EP#53: Sleep & Routine
|
Aug 26, 2024 |
|
EP#52: KeEp GoInG (The Pep Talk)
|
Aug 14, 2024 |
|
#51: Inverview with Christina
|
Aug 06, 2024 |
|
EP#50: From Bedridden to Empowering Others
|
Jul 09, 2024 |
|
EP#49: Strength for Longevity
|
Jun 25, 2024 |
|
EP#48: Redefining Health Beyond the Scale
|
Jun 06, 2024 |
|
EP#47: Fitness Myths & Motivation
|
May 30, 2024 |
|
EP#46: Emotional Eaters E-Book The Audiobook Version
|
May 27, 2024 |
|
EP#45: Latest Fitness Gadgets Part 1 of 2
|
May 20, 2024 |
|
EP#44: TTS WOOHOO BOARD!
|
May 10, 2024 |
|
EP#43: Showing Up, Pushing Through
|
Apr 18, 2024 |
|
EP#42: TTS Member's Q&A
|
Apr 13, 2024 |
|
EP#41: Starting Your Fitness Journey
|
Apr 09, 2024 |
|
EP#40: Ways To Overcome False Confidence
|
Apr 07, 2024 |
|
EP#39: The Illusion of Certainty- False Confidence
|
Apr 07, 2024 |
|
EP#38: Taking Plateaus with Maya
|
Mar 26, 2024 |
|
EP#37: PT 4- VICTORY DIARIES OF TTS
|
Feb 26, 2024 |
|
EP#36: PT 3- VICTORY DIARIES OF TTS
|
Feb 17, 2024 |
|
EP#35: PT 2- VICTORY DIARIES OF TTS
|
Feb 12, 2024 |
|
EP#34: PT 1- VICTORY DIARIES OF TTS
|
Feb 05, 2024 |
|
EP#33- Finding Peace with Ourselves
|
Jan 24, 2024 |
|
EP#32- Fitness, Boudoir, Burlesque
|
Dec 18, 2023 |
|
EP#31- Body Positivity in Social Media with Jenna Sarjeant
|
Nov 29, 2023 |
|
EP#30- The Enneagram with Jenny!
|
Nov 23, 2023 |
|
EP#29- Food Logging For Weight Loss
|
Nov 09, 2023 |
|
EP#28- Interview With Jessica Danford
|
Nov 02, 2023 |
|
EP#27- Unleash Your Inner Power: Be Relentless in Pursuing Your Dreams!
|
Sep 27, 2023 |
|
EP#26- Keeping A Healthy & Clean Living Environment
|
Sep 20, 2023 |
|
EP#25- Weight Loss Affirmations
|
Sep 04, 2023 |
|
EP#24- DAILY AFFIRMATIONS
|
Sep 04, 2023 |
|
EP#23- Quick Word of Motivation
|
Aug 31, 2023 |
|
EP#22- Binge Eating & Emotional Eating
|
Aug 30, 2023 |
|
EP#21- Tips For Routine (3 of 3)
|
Aug 28, 2023 |
|
EP#20- Tips For Routine (2 of 3)
|
Aug 24, 2023 |
|
EP#19- Tips For Routine (1 of 3)
|
Aug 22, 2023 |
|
EP#18- Chris' 100lb Weight Loss Interview
|
Jul 25, 2023 |
|
EP#17- Ways To Help Loose Arm Skin
|
Jul 03, 2023 |
|
EP#16- Ways To Feel Good
|
May 16, 2023 |
|
Episode #15: Achieving Greatness Vs. Time
|
Apr 22, 2023 |
|
Episode #14: Interview With Kristin (-170lb Weight Loss Journey)
|
Apr 19, 2023 |
|
Episode #13: 10 Simple Steps to Transform Your Health in 30 Days
|
Apr 02, 2023 |
|
Episode #12: Different Food Ideas & Ways To Hit Your Protein Goals
|
Mar 19, 2023 |
|
Episode #11: Let's Chat Protein
|
Feb 28, 2023 |
|
Episode #10: Controllables Vs Uncontrollables
|
Feb 15, 2023 |
|
Episode #9: Being Extreme Vs. Consistent
|
Feb 07, 2023 |
|
Episode #8: Different Ways You Can Find Rest
|
Feb 02, 2023 |
|
Episode #7: Self-Improvement & Giving You A Quick Vision
|
Jan 30, 2023 |
|
Incorporating Healthy Eating Habits Into Your Everyday Life EP | 6
|
Jan 22, 2023 |
|
Part 2- Making Your Comeback EP | 5
|
Jan 20, 2023 |
|
Part 1-Making Your Comeback EP | 4
|
Jan 16, 2023 |
|
Loving Yourself Through Movement EP | 3
|
Jan 13, 2023 |
|
Part 2- Doing Things with Intention: Why Women Need to Stay Focused and Committed EP | 2
|
Jan 11, 2023 |
|
Part 1-Setting Intentional Goals For Success EP | 1
|
Jan 08, 2023 |