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F45 trainer Cristina Chan shares her tips to getting and staying in shape

Cristina Chan, pictured, reveals her top tips for getting fit and healthy and says it should be fun

Cristina Chan, pictured, reveals her top tips for getting fit and healthy and says it should be fun

The secret to getting fit and maintaining a healthy lifestyle is to find exercises you love so it doesn’t feel like a chore, Cristina Chan, the new face of F45 Recovery, says.

Ms Chan, who has worked as a personal trainer for eight years after finishing her career as a professional lacrosse player, says it is easier to get to the gym if you find something you enjoy doing.

‘There are a lot of different messages out there about the best workout regimens to keep you fit or achieve your perfect body,’ she told FEMAIL.

‘But the best way to stay consistent is to do something convenient and to do something you love.’ 

The personal trainer has been in the fitness industry for eight years and was a professional athlete playing lacrosse

The personal trainer has been in the fitness industry for eight years and was a professional athlete playing lacrosse 

She always has a smoothie after her morning workout - before breakfast

Lunch is usually a big salad like the one pictured here

She has a salad everyday for lunch and a green smoothie before breakfast each morning 

She has managed to tweak her exercises in line with Covid restrictions, including swapping running on the track for walking and doing circuits at home – getting ‘creative’ with weights.

Consistency is even important for Ms Chan who has been into fitness for most of her life. 

‘When they closed the beaches and I couldn’t surf it messed with my head a bit,’ she said.

CRISTINA CHAN’S DAY ON A PLATE

PRE-BREAKFAST

Water with two tablespoons of apple cider vinegar, a slice of lemon and ‘a few drops’ of iodine (which she says is good for the thyroid) 

A post-workout green smoothie

BREAKFAST

 Eggs and toast

LUNCH

 A big salad – they are always different but for example – Beets, cucumber, capsicum, sprouts and protein like fish or chicken

AFTERNOON SNACKS  

Popcorn, nuts and fresh fruit 

DINNER 

It could be something similar to lunch – but with some white rice – that’s a staple to my diet because I am half Chinese.

It could also be a curry, with rice

Or like salmon with rice and garlic satay beans

DRINKS 

Sparkling water

Tea 

Coffee (in small doses because I am sensitive to caffeine)

1.5 litres of regular filtered water 

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Ms Chan maintains her phenomenal physique without any ‘rigid’ exercise schedules or diets.

‘Once you enjoy something you will find a reason to do it – it can be all year round or a seasonal thing. 

‘I love surfing and do it all year round, at least twice a week.

Cristina surfs for fun - it is a physical activity that doesn't feel like a chore and is good for her mental health

Cristina surfs for fun – it is a physical activity that doesn’t feel like a chore and is good for her mental health

‘When it is warm out I love running and going on long walks. And in the winter I love doing hot yoga.’

‘Whatever movement means for you, it can be as fluid as heading to the gym or dancing in your living room.’ 

A healthy state of mind is important too, Ms Chan recommends taking time out to meditate, journal and connect to yourself.

She says exercise regimes don't have to be rigid and work better if they are fun and convenient

She says exercise regimes don’t have to be rigid and work better if they are fun and convenient

Mental health is important as well - she takes out time to meditate each day

Mental health is important as well – she takes out time to meditate each day

‘It is really important to be kind and compassionate to yourself,’ she said.

‘I have spent a good part of my life thinking if I am perfect mentally and perfect physically then it will bring me security and love,’ she said.

‘But no-one is perfect and I have learned if you tie your goal to something outside of yourself you can never achieve it.’ 

With summer fast approaching in Australia she warns women not to get lost in negative thoughts about their bodies.

'I have spent a good part of my life thinking if I am perfect mentally and perfect physically then it will bring me security and love,' she said

‘I have spent a good part of my life thinking if I am perfect mentally and perfect physically then it will bring me security and love,’ she said

CRISTINA’S WEEKLY WORKOUTS 

WEIGHT TRAINING

Three days per week with an F45 circuit

(During lockdown circuits and weights became more creative) 

YOGA AND MOBILITY

Three or four days per week.

Yoga sessions run for 45 minutes to an hour

Mobility sessions run for about 30 minutes depending on focus area

SURFING

Two or three days a week for an hour or two per session

STEP COUNT

I don’t count my steps but I enjoy walking and do it a lot, if I haven’t done anything physical all day I will go out for a 30 minute walk 

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‘Self loathing and feeling like you can’t go outside, that you will be judged or whatever story you have made up in your head is not useful,’ she said.

‘No one is judging you, or looking at you, they don’t care – they have their own things going on.’ 

Intuitive eating, exercise and a focus on mental wellness and mindfulness are all important aspects of good health, she says. 

‘They are fundamentally linked, they are not mutually exclusive and they intertwine – for myself it has been a tricky thing to play with.’

'Self loathing and feeling like you can't go outside, that you will be judged or whatever story you have made up in your head is not useful,' she said

‘Self loathing and feeling like you can’t go outside, that you will be judged or whatever story you have made up in your head is not useful,’ she said

She has a salad every day for lunch - mixing the flavours up - this one is watermelon and rocket

She has a salad every day for lunch – mixing the flavours up – this one is watermelon and rocket

‘Listen to your body and do what is good for you. I love journaling because when you write things down your brain can take the time to actually process them. I journal a lot and meditate at least ten minutes each day.’

Ms Chan recommends starting activities with a friend, saying ‘yes’ to trying something new and joining fitness communities.

‘The thing I love about F45 and one of the reasons I decided to join up to do their recovery sessions – is the community

WHAT IS F45 RECOVERY? 

F45 launched its Recovery Sessions in 2019, designed to complement studios’ standard F45 Training programming through a combination of passive and active exercises and stretching techniques 

Mobility and flexibility are essential components of physical fitness, and we believe that everyday athletes need longevity in their training

Cristina is the newly announced Face of F45 Recovery. She is both a certified personal trainer and corrective exercise specialist, with a background in dance and team sports (lacrosse). Her professional passions were sparked by the muscle imbalances brought on by years of high-impact sports, and since then, she has made it her goal to help others achieve alignment and relief in their bodies for life

Cristina will appear on the F45tv screens and Recovery sessions within the Challenge App

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‘If you don’t have friends with shared interests it can be really hard – but places like this have lovely, strong communities – so don’t let being alone detour you.

‘Because you can meet people with the same interests at the gym.’ 

The fitness instructor considers herself a ‘soul surfer’ – which is just her term for someone who takes on waves for fun.

‘I started with a friend, which made it easier because we were both learning at the same time,’ she said.  

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