full

full
Published on:

8th Jul 2025

From Divorce to Deadlifts: How Kristina Ganow Transformed Her Life Through Fitness

After divorce and burnout, Kristina Ganow lost 70 pounds, rebuilt her health, and found purpose through fitness coaching. Discover how small changes can reshape your future.

In this episode of Doing Life Different with Lesa Koski Divorce, Love & Reinvention After 40, Lesa Koski sits down with health coach Kristina Ganow to unpack her inspiring story of post-divorce transformation. From emotional burnout to competing in powerlifting competitions at 40+, Kristina shares how focusing on simple nutrition, weight training, and habits of health helped her lose 70 pounds and rediscover joy.


This conversation is full of real-life tools and mindset shifts for any woman navigating a hard season—especially in midlife. Whether you’re dealing with divorce, parenting stress, or feeling stuck in your health journey, Kristina’s practical advice and authentic vulnerability will inspire you to start small and build a strong, sustainable life.


⏱️ Timestamps:

(00:00) Introduction to Kristina Ganow and her transformation journey


(04:45) Life after divorce: juggling motherhood, burnout, and big changes


(09:20) How Kristina lost 70 pounds and changed her mindset


(14:10) From car crash to coaching: rediscovering fitness after 40


(17:58) Why Kristina started lifting weights and joined a powerlifting team


(23:40) The truth about muscle loss, protein, and aging well


(29:18) Healthy habits: sleep, stress, and smart food swaps


(34:05) How community, coaching, and accountability changed everything


(40:25) Best tips for women going through divorce or life transitions


(47:02) How to connect with Kristina and start your health journey

🔑 Key Takeaways:



  • Small, consistent changes—like increasing protein and walking—can transform health.



  • Women over 40 benefit most from lifting weights and building lean muscle for longevity.



  • Prioritizing sleep, managing stress, and joining a supportive community are essential.



  • You don't have to do it all at once—start with one habit and build momentum.



  • Coaching and accountability can help women rebuild confidence after divorce or loss.


👩‍⚕️ Guest Bio:

Kristina Ganow is a certified health coach, former social worker and teacher, and mom of four. After navigating divorce, motherhood, and burnout, she lost 70 pounds and found her passion for fitness. Now she coaches women 35+ in creating lasting health through nutrition, strength training, and community. Her mission is to help women feel strong, empowered, and ready for what’s next.


🔗 Resource Links:



  • 🔗 Follow Kristina on Instagram



  • 📧 Email: Kristinaganow@gmail.com



  • 📘 Facebook: https://www.facebook.com/coachkristinagetsfit/



  • 🛠️ Habits of Health by Dr. Wayne Scott Andersen



  • 💪 Lesa’s podcast and mindset resources: lesakoski.com



Transcript
Speaker:

Welcome listeners.

2

:

I'm really excited to have you here

today, and it's a little selfish

3

:

because I love fitness and I want

to get into that a little bit.

4

:

I've got Christina Gao here

and she is a health coach.

5

:

Um, and I, I wanna talk to her

about that and she kind of, she's

6

:

gonna share her story a little bit,

Christina, if you don't mind, about

7

:

what led you down this journey.

8

:

But she's kind of a fitness gal and

I can't wait to really dive in deep

9

:

with her because I think what led me

to Christina and Christina, I don't

10

:

know exactly the exact thing that

you said, but you posted something on

11

:

Instagram about like getting in shape.

12

:

And it wasn't about how it's shifted and,

and I'm like, oh my gosh, I totally agree.

13

:

I lift weights so that I can carry around

two grandchildren, one in each arm.

14

:

I, I am a completely, I lift weights

so that I feel stronger, better.

15

:

And so your life changed after a divorce.

16

:

And that could be, you know,

people maybe needing a little help.

17

:

So what I wanna do is I wanna

talk about that transition.

18

:

To kind of give people hope.

19

:

And then I also want to.

20

:

Give people little tools, a

little something that they

21

:

can do to change their life.

22

:

If they wanna change the tra, you

know, change the direction of it.

23

:

Mm-hmm.

24

:

Even if they're going through

something hard, sometimes just

25

:

those little changes can spur us

and can get the momentum going.

26

:

So, Christina, you look so young

to me, and I think you said you,

27

:

you help women 35 and older.

28

:

Is that true?

29

:

Yes.

30

:

Yes.

31

:

So you've gotta be older than 35, right?

32

:

Yes, I'm 44 actually.

33

:

You look amazing.

34

:

Well, thank you.

35

:

So Christina, would you mind sharing

your story and what led you to

36

:

take this journey and to help?

37

:

Absolutely.

38

:

Okay.

39

:

Speaker 2: So you mentioned, you know,

after divorce, which I was divorced

40

:

over 10 years ago, um, so kind of became

a single mom, um, had my goals of I.

41

:

Was working as a, um, social worker

at, at a local community health center.

42

:

And that wasn't really enough.

43

:

Well, and I'd actually just taken

a job as a para, um, outta school.

44

:

And so it wasn't really enough to

live off of, to support my boys.

45

:

Um, at that point I started

working lots of jobs.

46

:

Um, and I went back and got my master's.

47

:

So when you're taking care

of the boys, I have two boys.

48

:

Well, I have four boys now.

49

:

Um, at the time I had two.

50

:

Hmm.

51

:

Um.

52

:

I was so busy taking care of everybody

else that I wasn't taking care of me.

53

:

Um, so fast forward lots of years.

54

:

Um, I met a man and we blended

families, which is how I have four now.

55

:

Um, so I have ages.

56

:

Let's see.

57

:

We've, the youngest is

11, the oldest is 21.

58

:

So we woo encompassed the entire gamut.

59

:

Um, in fact, the 21-year-old gets married

here in a couple weeks, and then the

60

:

youngest is gonna go into middle school.

61

:

Um, so I stayed pretty busy with the boys

and all their sports and their activities.

62

:

Mm-hmm.

63

:

Um, so I was pouring into

others and I wasn't, I kind of

64

:

lost myself with around that.

65

:

So at about 40, I think I was exactly 40.

66

:

Well, yeah.

67

:

'cause I've been coaching

for almost four years.

68

:

Um, I had kind of found

myself after COVID.

69

:

I was a teacher by this point.

70

:

I had finished my master's.

71

:

I was teaching special ed.

72

:

Um, and as we all know that during COVID

you had to pivot or you had to mm-hmm.

73

:

Adapt at moments notice, you know,

working at home or working wherever.

74

:

So I wasn't taking care of myself,

not fitness wise, um, not, I was

75

:

work, I worked out before in like

:

76

:

And when I was in that car

accident, I kind of lost sight

77

:

of that and then, um, started.

78

:

I mean, really my eating

nutrition had gone downhill.

79

:

So I had gained quite a bit of weight.

80

:

Um, I was at my all time

heaviest, I would say.

81

:

And so at that point, a friend of mine

from high school's wife had actually

82

:

made a post on social media that

she and I started talking and she,

83

:

you know, raved about this program.

84

:

Of course, she had 20 pounds to lose

and I had way more than 20 to lose.

85

:

Um, and so I started this program

that at that point shifted.

86

:

My entire life because at that

point I became, I lost, I lost 70

87

:

pounds within about eight months.

88

:

And, but I became a better mom.

89

:

I became a better wife.

90

:

I became better at everything in life.

91

:

And it wasn't until about a year later

when I started kind of getting into

92

:

fitness, um, so about a year and a half

later and I was working out and trying

93

:

to, 'cause when you lose 70 pounds.

94

:

You're still not happy with

yourself because body dysphoria

95

:

or dysmorphia is a real thing.

96

:

Like I still looked in the mirror

and saw that 215 pound woman.

97

:

Um, I didn't see the 150 pound

woman that stood in front of me.

98

:

And so I started working out to

kind of tone certain spots or

99

:

tone the areas that I didn't like.

100

:

And that's kind of how it began.

101

:

But then I decided I was going to join a

powerlifting group, which wild, um mm-hmm.

102

:

It's a lot harder than

anybody could ever imagine.

103

:

Um, my fabulous trainer, Maddie, she

took me in and she taught me the ropes

104

:

and I was starting from the bottom.

105

:

Literally.

106

:

Well, about three months in, I

decided I was going to sign up

107

:

for a competition because why not?

108

:

I was, you know, 42 and.

109

:

40?

110

:

No, I was 42.

111

:

And I mean, why not?

112

:

And I had no idea what

that was going to entail.

113

:

So, um, at that point I did a

real deep dive into fitness.

114

:

Um, and I, I competed, I did,

as well as I didn't have any

115

:

expectations going on to the platform.

116

:

So I mastered all of them because I

lifted more than I thought I could.

117

:

And I, you know, beat the barriers that

had held against me the entire time.

118

:

But I'll tell you, after that,

I realized how important it

119

:

really was just for health.

120

:

Mm-hmm.

121

:

Um, as a mom of four, I am climbing

bleachers all the time, but that was hard.

122

:

There wasn't a thing that

I did that wasn't hard.

123

:

I couldn't run, you know,

running after the boys.

124

:

I tried as much as I could,

but it was still hard.

125

:

You don't realize how much that muscle.

126

:

It just, it, I mean, it changes

everything for you and how you function.

127

:

And so in about January and

February, my goal really with

128

:

lifting became whole body health.

129

:

And it became really just focusing on

what it was going to look like as I aged.

130

:

Mm-hmm.

131

:

You know, my grandma, who is 92 years

old, she I'll, I'll go over my workout

132

:

clothes and she'll be like, I just

don't get why you do those things.

133

:

And I'm like, well, so I

can get outta my chair.

134

:

As I'm helping her out of her chair.

135

:

Mm-hmm.

136

:

You know, and so I, I do all these

things and I think the post you're

137

:

referring to was something about,

um, you know, I lift so that when

138

:

I'm 80 I can get off the toilet.

139

:

Because the reality is, we as adults,

we lose three to 8% of muscle.

140

:

After the age of 30.

141

:

You learn, you lose three

to 8% of your muscle.

142

:

Every year.

143

:

Year.

144

:

So if you're not actively doing

something to build it or maintain

145

:

it, you're not, I mean, we, we, as

women, we weigh under eat protein.

146

:

Speaker: Oh, that's another thing

that I have really started doing.

147

:

Speaker 2: And we don't realize that.

148

:

And that's the other, you know,

when they say, oh, well you're

149

:

supposed to have, you know, 0.8

150

:

to one gram per pound of body weight,

and people are like, oh, I do that.

151

:

Do you 'cause, have you tracked it?

152

:

Because I promise you are.

153

:

We just don't.

154

:

We are in a society who puts things

out in the market that says high

155

:

protein, eight grams of protein.

156

:

That's not high, you know?

157

:

But then with the protein

comes the calories.

158

:

And so people think they're

doing right by their bodies.

159

:

And they're doing, you know,

their body a huge disservice.

160

:

Speaker: Yeah.

161

:

Speaker 2: So that's kind of like

how I got going and that's my

162

:

trajectory of how I got to where I

am and why I very much focus now on

163

:

coaching women towards longevity.

164

:

And I don't just coach women.

165

:

Um, I just feel like because I am a

woman, that's obviously my specialty.

166

:

Speaker: Mm-hmm.

167

:

Yep.

168

:

Yep.

169

:

But anyone, anyone's welcome, right?

170

:

Speaker 2: Oh, absolutely.

171

:

Yes.

172

:

Yes.

173

:

Well, they, I mean, that's the, it's

about helping someone find hope.

174

:

Yeah.

175

:

Someone who, you know, feels hopeless

or they feel like, you know, their life

176

:

can't change, but they don't realize.

177

:

One of my clients, uh, she has

ms and she reached out to me.

178

:

I went to high school with her.

179

:

And she is doing things now that

she never would've dreamed up at.

180

:

She did her first workout this week and

she's like, oh my gosh, this was fabulous.

181

:

Now I created that workout for her

and I'm no, you know, I'm no like

182

:

personal trainer or anything like

that, but I do know enough that I can

183

:

do something that's not gonna drain

her because with MS comes fatigue.

184

:

Mm-hmm.

185

:

But now that she's encompassed the

nutrition and she's down almost 50 pounds.

186

:

Wow.

187

:

Um, and she had her dad pass away in

November, so she's had really hard

188

:

things happen in this journey, but

she's rocking it and she's doing

189

:

fabulous, and that's where I just

hope to create that hope for people.

190

:

Speaker: Mm-hmm.

191

:

Speaker 2: So that they can have that life

that they didn't know that they deserved.

192

:

Speaker: Yeah, and I love, I mean,

that is one of the treasures of this

193

:

podcast is I get to have amazing people

who have gone through something and

194

:

then they're sharing how to help.

195

:

I mean, we all are gonna suffer, right?

196

:

But this can help us

suffer less and Absolutely.

197

:

And I have learned in my life that.

198

:

It isn't just one thing, right?

199

:

It is.

200

:

It's how you eat and, and you

know, I used to be a white

201

:

knuckler, like marathon runner.

202

:

And, and then, and then I got

into fasting and it was like,

203

:

let's see how long I can fast.

204

:

And then, you know, and it's interesting.

205

:

None of that really worked for

me until recently when I just

206

:

kinda let go of making it so hard.

207

:

And just kind of giving my body

a break from eating between seven

208

:

at night and 10 30 in the morning.

209

:

Mm-hmm.

210

:

Increasing that pro, I mean, I am a

healthy eater, increasing my protein.

211

:

I guess the only thing I eat dark

chocolate, but I think that's

212

:

kind of good for you, isn't it?

213

:

I don't know.

214

:

Speaker 2: There's, there's quite

a, there's a lot of studies.

215

:

I mean, you know, obviously it

depends on what phase you're in.

216

:

If you're in a weight loss phase.

217

:

No dark chocolate's, not ideal, but

if you're in a maintenance phase,

218

:

there's a lot of nutrients in dark

chocolate that we as women need.

219

:

And that's the other thing is as we age,

we don't realize how many nutrients our

220

:

body just doesn't really have anymore.

221

:

So if we're not getting it from diet

and our nutrition, things start to fail.

222

:

Speaker: Right, right.

223

:

And we don't.

224

:

And you know, that's the thing.

225

:

Like we wanna live long

lives, but we wanna live.

226

:

Long, healthy lives, you know?

227

:

Correct.

228

:

Do you wanna be healthy?

229

:

Right.

230

:

You

231

:

Speaker 2: don't wanna be

Yeah, I wanna be able to keep,

232

:

Speaker: yeah.

233

:

I don't wanna be sitting in a chair.

234

:

I wanna be out moving.

235

:

Speaker 2: Exactly.

236

:

Speaker: So, okay.

237

:

And for me, I lot

238

:

Speaker 2: the boys to keep up with.

239

:

Speaker: Yes, you do.

240

:

And what you're gonna find is so fun.

241

:

You're kind of like me.

242

:

I had a really big spread like that too.

243

:

And so I always have a baby in my life.

244

:

I and I knew I would 'cause our baby we

adopted eight years after our youngest,

245

:

and so then the older one started

getting married and having babies.

246

:

So I got grand babies.

247

:

I've got one in college, and so

I'm just gonna spread it all out

248

:

so I can have babies forever.

249

:

Yeah.

250

:

Because they're so, they make me so happy,

but I just have to, I wanna pick apart

251

:

a little bit because we hear so many

things about what works, what doesn't.

252

:

And Christina, what I have learned

is you really do, there are some

253

:

pieces like eat your protein.

254

:

Um.

255

:

I think lifting weights too,

I'm gonna say, because I used

256

:

to be, I think lifting weight.

257

:

So I think there are some key things,

but then after that, I've really

258

:

found that you have to kind of

investigate and see what, get curious

259

:

and see what works for you because

what works for all these ladies?

260

:

This fasting thing, I went

through this and I wasn't, I was

261

:

like, gonna lose five pounds.

262

:

Well, I think I gained five and

I was like doing 72 hour fast.

263

:

Not ideal for this chick, it just

wasn't working with my hormones.

264

:

Um, probably put more stress on

my body than I really should have.

265

:

Absolutely.

266

:

But tell me about what was the aha?

267

:

Because yours started with your

eating and it's, a lot of times

268

:

people don't go in gangbusters.

269

:

Sometimes they do, sometimes

they do everything at once, but

270

:

sometimes they take baby steps.

271

:

So you started with the food piece.

272

:

Tell me like, can you give us a.

273

:

A few tips.

274

:

Speaker 2: Absolutely.

275

:

Well, and I'll tell you, I, I say it

was the food piece, but it was also,

276

:

you know, because, you know, I'm

an opt to be a coach, they really,

277

:

really focus on the habits of health.

278

:

And, you know, Dr.

279

:

A, who is the creator of the program

and he wrote the book Habits of Health.

280

:

That's really what it is.

281

:

It's all the habits.

282

:

'cause yeah, eating is important.

283

:

It's, you know, stabilizing

your blood sugar.

284

:

It's, but it's also your surroundings.

285

:

If you have bowls of candy sitting on

your counter, you're gonna grab it.

286

:

That's just human nature, you know?

287

:

It's they, he goes so far as, you

know, teaching you about where to

288

:

store things in your refrigerator.

289

:

If you store the unhealthy things at

eyesight, that's what you're gonna grab.

290

:

Whereas if you store your veggies

and your proteins and you know

291

:

all that in your eyesight,

that's what you're going to grab.

292

:

Mm-hmm.

293

:

And healthy movement.

294

:

He, it's, you know, it's

important healthy sleep.

295

:

If we're not getting seven to

eight hours of sleep every night

296

:

Speaker: mm-hmm.

297

:

Speaker 2: You can eat really good.

298

:

You can do all the things, then yeah,

it's gonna work, but not as well

299

:

as if you're getting the full sleep

and stress management, you know?

300

:

Mm-hmm.

301

:

If you're not managing your stress as

you age, your body is creating cortisol.

302

:

Yeah.

303

:

Which is what gets you that

kind of midsection, you know?

304

:

Fluff, I guess.

305

:

Um, and so, you know, for eating

with this program that, you know, I

306

:

coach, it's simple in the beginning

because it told me exactly what to eat.

307

:

I ordered, we call them fuelings

because they were just like the

308

:

small, you know, little sections

or I guess what you like brownies.

309

:

Honestly, brownies were my favorite.

310

:

I ate like three of 'em a day, but

they were already macro balanced,

311

:

so I didn't have to count calories,

I didn't have to do anything.

312

:

I just had to count to

five, which I could do.

313

:

Then at night, because I was so

busy teaching and as a mom, I would

314

:

create Alina Green that they gave me.

315

:

They told me how much to eat of

whatever I, so if I made chicken

316

:

and broccoli, which I don't care

for chicken, so I don't eat a lot

317

:

of chicken, I ate a lot of shrimp.

318

:

Um, and so I would have the shrimp

and I would, you know, eat the

319

:

cauliflower rice and I'd throw some.

320

:

Buffalo sauce on it or whatever,

or there were days, I, I didn't

321

:

eat all of salads either.

322

:

I tell my clients all the time, if you

eat salads every day, you are gonna be

323

:

so sick of it before you even start.

324

:

So I, I mean, I ate good meals.

325

:

I ate, you know, taco Bake.

326

:

I ate tacos and lettuce, but making

sure that I had my seven ounces,

327

:

depending on which, you know, cut of.

328

:

Meat you had, or protein, depending on

how many ounces you have, because it ba

329

:

you balance your healthy fats, you balance

your protein, and you balance your carbs.

330

:

And you don't cut the carbs out

completely, but they're good carbs.

331

:

Speaker: Okay.

332

:

Speaker 2: Um, and they're not the carbs

that process in your body as sugars.

333

:

Speaker: Okay.

334

:

So, which is to

335

:

Speaker 2: keep the insulin balance.

336

:

Speaker: And it's interesting because

I've just made this so simple for myself.

337

:

I, um.

338

:

I just, I don't measure anything.

339

:

'cause it's just, I mean, and maybe

that's bad, but I'm just in this

340

:

maintenance and I work out a lot.

341

:

But I do, I don't measure anything

342

:

Speaker 2: anymore, so.

343

:

Speaker: Okay, that's good to know.

344

:

So I just, what I found too is when I

kind of took my foot off the gas pedal

345

:

and just chilled and just really thought

about making sure that I'm getting

346

:

my protein, so that means, mm-hmm.

347

:

I usually start with an egg or two.

348

:

Right.

349

:

So that, that's how I start.

350

:

Um, and then sometimes

that mixes into lunch.

351

:

So, you know, sometimes it's

lunch, sometimes it's not.

352

:

I usually, I like veggies.

353

:

I love veggies, so I could

eat a salad every day.

354

:

I'm one of those weirdos.

355

:

And then I just use like oil and vinegar.

356

:

And then I always do

like a, I like red meat.

357

:

You know, I do a protein source at

night, um, probably more veggies.

358

:

And if I, I know the snacks,

like I, there's these, um, SSTA

359

:

chips, I think they're called.

360

:

They, they're made out of avocado

oil and like almond flour.

361

:

I can eat those with salsa.

362

:

I mean, I don't feel like I'm

missing anything and I'm not,

363

:

and I feel like I'm eating really

healthy and it just feels easy.

364

:

And another thing was.

365

:

You know, no more a glass of

wine every night at dinner.

366

:

I think that was a, that

was a huge switch for me.

367

:

And I had, that was a hard one.

368

:

That was a

369

:

Speaker 2: hard switch,

Christina, because I agree.

370

:

'cause I gave up my wine too, and

I'll tell you, it's actually hard for

371

:

me if I'm given the option of wine.

372

:

Or a vodka soda.

373

:

I will not ever choose the wine because

I don't like to drink my calories.

374

:

Speaker: Oh.

375

:

And I don't even really think about that.

376

:

I mean, now, I mean, I just, once

in a while, if I go out with friends

377

:

and we have a meal together, or if we

have steaks, sometimes I have a glass

378

:

of red wine, but not like I used to.

379

:

I think that made all the difference.

380

:

I think I had like a big puffy face

from all the, you know, and you

381

:

don't, and not like I was, I was just

having a glass or two, but it really.

382

:

Was not good for me, but

it was a nice way to relax.

383

:

And so it was a hard

habit to, to get out of.

384

:

I mean, I think it took me a

good three months to be like,

385

:

oh, I don't really need that.

386

:

But it's so beautiful once you

start eating that way and you

387

:

know the alcohol and you feel

so much better that you Oh, yes.

388

:

Really don't wanna go back.

389

:

Speaker 2: No, for sure.

390

:

And like I said, I like, I have

gone to wineries or whatever.

391

:

I just don't desire it like I used to.

392

:

I mean, I used to just

393

:

Speaker: very different wine

394

:

Speaker 2: and, and I don't enjoy it.

395

:

So it's like, well, it's fine.

396

:

Speaker: Yeah.

397

:

Speaker 2: It's just not my, and

that's, and that's where I think Lear

398

:

leaning in on the actual habits that

create health is where it comes from.

399

:

There's so many pieces to the puzzle.

400

:

Nutrition is about 80% of it

Uhhuh, but there's other pieces

401

:

that also have to do with it,

402

:

Speaker: and I can, yep.

403

:

And I love the ones that you

talked about, healthy movement.

404

:

Yep.

405

:

And I don't have to like kill

myself, but I need to lift.

406

:

Mm-hmm.

407

:

Okay.

408

:

So I do have some questions for you

because there's differing opinions on.

409

:

Heavy weights or just

like lifting weights.

410

:

'cause I don't, sometimes when

I go heavy I might get a sore

411

:

neck or, you know what I mean?

412

:

Like sometimes they say it's best to do

like something that you can do five to

413

:

seven reps of something really heavy.

414

:

And then, but I generally like

to do about, uh, 12 something

415

:

I can do about 12 reps.

416

:

Speaker 2: Yeah, I would agree with that.

417

:

Okay.

418

:

And see, um.

419

:

My trainer, because it is

more of the power lifting.

420

:

She really encourages the compound

movements because you're working so

421

:

many muscles in a compound movement.

422

:

But something that I learned

pretty early on is if your form

423

:

is not correct, you will hurt.

424

:

Yeah.

425

:

And if you don't have someone who

is trained to teach you the form,

426

:

I don't recommend just going into a

gym and deciding to squat because.

427

:

If you're not doing a compound

movement with the correct

428

:

form, you will have injury.

429

:

Speaker: I, I can't, this is really a, a

dumb question, but I'm being real here.

430

:

What's a compound movement?

431

:

What do you mean?

432

:

Speaker 2: That's like your squats,

your deadlifts, your bench press,

433

:

the ones that work so many muscles

in your body at the same time.

434

:

Okay.

435

:

Speaker: That's what I thought you meant,

but I didn't know if you meant like doing

436

:

a lunge and a curl at the same time or.

437

:

Speaker 2: I mean, I suppose that would

still be, you know, somewhat compound,

438

:

but it's your, it's your deadlift,

your, you know, and I, some people

439

:

talk about cleans, but that's more of a

sports thing, you know, not necessarily

440

:

something you're gonna have in a comp

in, well, if you do CrossFit, I guess

441

:

Speaker: I did, I do have a class

that that has, there's one class

442

:

that I take that does have that.

443

:

I just try to be mindful

and careful in it.

444

:

You know, it's a big class, so, all right.

445

:

So I'm glad, I'm glad to hear that.

446

:

And then I think I'm finding too,

that adding some, um, hip workouts

447

:

are gonna be beneficial to my,

448

:

Speaker 2: I've started doing seven

way hip stretches, um, as my up

449

:

exercise for any of my movements.

450

:

And so she has me doing 'em daily and

I, that was something I really noticed

451

:

was how weak my hip flexors are.

452

:

And you don't.

453

:

Realize how much you use your hip

flexors in, like everything you do.

454

:

Yeah.

455

:

Um, and apparently that I and

glutes, you also don't realize

456

:

how much you use your glutes.

457

:

Mm-hmm.

458

:

And those were my weakest

areas because I loved doing arm

459

:

movements and legs, not so much.

460

:

So I am working on that.

461

:

I'm forcing myself,

462

:

so I'm forcing myself to

do the hard things, but.

463

:

The seven way hip stretch is great

for working so many parts of your hips

464

:

because you lose mobility as you age.

465

:

Speaker: I don't even know

what, I don't know what that is.

466

:

Speaker 2: Mobility is just how you move.

467

:

Speaker: Seven.

468

:

No, seven way stretch is

469

:

Speaker 2: like, like the hip seven.

470

:

The seven way hip stretch is

like you move your legs like this

471

:

and then this, and then this.

472

:

And then like circles, and then you

flip and you do it with the other side.

473

:

So there's like seven stretches

within the same thing.

474

:

Gotcha.

475

:

Yeah.

476

:

And so it works.

477

:

All of those, it kind of increases

the mobility in your hips.

478

:

Well,

479

:

Speaker: and one thing thing that,

480

:

Speaker 2: that's my favorite one.

481

:

Speaker: Yeah.

482

:

All right.

483

:

That's good to know.

484

:

I'm gonna have to try that.

485

:

And I think what I, I'm like pretty

much basically sore every day because I

486

:

just do like a whole bunch of different

stuff and it just works for me.

487

:

So I have, there's a yoga studio that

has a lot of lifting sculpt classes.

488

:

Some of them are like Pilates and some

of 'em are like, and I just do a whole

489

:

bunch of different stuff and I walk, I

find I love running, but I seem to get

490

:

a sore knee now, so I'm kind of, um.

491

:

Taking a step back from that and trying

to do a little bit of hit, which is oddly

492

:

the thing that's the hardest for me to do.

493

:

It's the quick, it's a quick and easy

hit, and it's supposed to be really good

494

:

for your cardiovascular health, but that

is one that is hard for me to get in.

495

:

I mean, just to like go down

and do jumping jacks, you know,

496

:

a minute on, a minute off.

497

:

Es a minute on a, you

know, whatever it is.

498

:

It's not complicated.

499

:

You can do like four of them.

500

:

You get about 20 minutes

in and you're done.

501

:

But for some reason, that's

the one I dislike the most.

502

:

'cause it kind of makes your

lungs burn and it hurts.

503

:

Speaker 2: Yeah, I don't

care for those either.

504

:

I actually will, um, have added walking

with a weighted vest to my routine, and

505

:

I would much rather do that for a form of

cardio than any burpees, jumping jacks.

506

:

Mm-hmm.

507

:

They're just not my jam.

508

:

Like, I don't,

509

:

Speaker: yeah.

510

:

Speaker 2: Cardio is

not my jam in general.

511

:

Um, which is why I like lifting.

512

:

But the reality is we do need

a little bit of cardio mm-hmm.

513

:

To, um, keep our heart pumping

and keep it healthy too.

514

:

Yep.

515

:

So.

516

:

And that's where the

weighted vest has helped.

517

:

But it's, it's crazy to me.

518

:

It's funny 'cause we have a hill, you

know, near here and I was like, oh,

519

:

I'm gonna walk up backwards 'cause this

is gonna really, no, I thought I was

520

:

gonna fall and I was like, just kidding.

521

:

And I like, I work out every day and I

was like, okay, so we're not there yet.

522

:

Yes.

523

:

We're just gonna,

524

:

Speaker: yeah,

525

:

Speaker 2: because you don't realize,

and you know, and I only did 15 pounds

526

:

and I got the vest that's like 11 to 20

because I wanted one that I could pull

527

:

weight out of or put weight in and.

528

:

Depending on how I Oh,

529

:

Speaker: that's nice.

530

:

I, I actually have one of those

too, and I just have a 12 pounder.

531

:

Speaker 2: Hey, 12 pounds

is better than no pounds,

532

:

Speaker: and you can feel it.

533

:

Yes.

534

:

You.

535

:

I don't even, I don't use it all the time.

536

:

I don't always, 'cause I love to walk

and I sometimes I'm like, yeah, no.

537

:

Most of the time I don't use it.

538

:

Right.

539

:

But if I need that little

extra, then I've got it.

540

:

Okay.

541

:

So we're talking and I just think like

moving your body, like when I have

542

:

a day, when I'm working on the farm.

543

:

You know, and I, I get like

23,000 steps some of those days.

544

:

That's awesome.

545

:

And I haven't even taken a walk 'cause

I'm running around to gardens and horses

546

:

and I love that more than anything.

547

:

That's like my favorite day.

548

:

Um, but then you talk about sleep too.

549

:

And sleep is, is tricky because.

550

:

I have never been a great sleeper.

551

:

My mind, um, can, can go and I just

really have made it a priority and a

552

:

big part of that is me getting to bed.

553

:

Early and boy I get, I get

a little bit of crap for it.

554

:

Speaker 2: Same.

555

:

Yeah, same.

556

:

I know I have, my husband says

all the time, I don't know

557

:

how you go to bed so early.

558

:

I'm like, if I don't go to bed

this early, then I'm not asleep by

559

:

the time I want to be asleep by.

560

:

Yep.

561

:

And then when I wake up, I'm not

gotten my seven, eight hours.

562

:

Speaker: Yes.

563

:

Speaker 2: Like, it's best for

all if I get my sleep, I promise.

564

:

Amen.

565

:

Speaker: If mama ain't

happy, nobody's happy.

566

:

Right?

567

:

Speaker 2: Well, and I've started

drinking Moon Brew at night and

568

:

it's, I don know what that is.

569

:

Well, I guess it's not, it's,

I guess it's a supplement.

570

:

I don't know.

571

:

Somebody, I, one of my fellow

coaches suggested it and she was

572

:

like, it makes me nine, nine, boy.

573

:

It sure does.

574

:

It's got a bunch of AP adaptogens,

um, and it's got magnesium in

575

:

it, and so it's like hot cocoa.

576

:

I just drink it at night.

577

:

It's called, it relaxes me.

578

:

It's called Moon Brew.

579

:

I've got the link, um, on my profile

in my thing just because I'm a huge

580

:

fan, but, so I drink a little bit

of hot co cocoa before I go to bed.

581

:

And who doesn't love a little

chocolate before you go to bed?

582

:

Right.

583

:

And I sleep really,

really good with it, so.

584

:

Speaker: Okay, that's good

585

:

Speaker 2: to know.

586

:

I'm just gonna have to be careful.

587

:

It just little things.

588

:

Speaker: Yes.

589

:

I do take magnesium, so I just wanna make

sure I'm not gonna get too much magnesium

590

:

then if I'm adding the moon brew.

591

:

But yeah, you just, you

gotta do what you have to do.

592

:

But what I have found is that I

just need to get the time in bed.

593

:

And then if I wake up, I don't freak

out, I just listen to something.

594

:

Or you know, I don't usually turn

lights on and read, but I will listen

595

:

to things that I can fall asleep to

and just being in bed for a longer

596

:

period of time, I've got a better shot

of getting those seven to eight hours.

597

:

So that's kind of how I've worked it out.

598

:

One thing that, and the stress

management, I'm horrible, just

599

:

have never been good at, and so.

600

:

Working, working on that through

like self coaching through, and

601

:

I think all the things that we

talked about before that help.

602

:

Absolutely.

603

:

The only thing that that I would add

to that that's not on your list is that

604

:

I didn't do BEF until just recently is

being in community with other women.

605

:

Speaker 2: Yes.

606

:

And I actually mention that.

607

:

Yeah.

608

:

Yes.

609

:

I didn't forgot about that one.

610

:

That's another thing that.

611

:

We have a very large community

in our group and we, we have

612

:

a community for clients.

613

:

We have a community for coaches.

614

:

And I'll tell you, it's,

it is a huge piece.

615

:

I have one of my best friends who

lives in New Jersey and we talk

616

:

almost daily, and I would've never

met her if it weren't for this.

617

:

And that's kind of how we bonded

was through the losing weight.

618

:

And that's, I mean, she's.

619

:

A little older than me, so it's,

you know, but we talk every day.

620

:

And so it is a huge thing to

have community because if you

621

:

have accountability and you have

other people to bounce ideas

622

:

off, you're not alone in it.

623

:

And you should never be alone

in any type of habit changing.

624

:

Speaker: Yep.

625

:

Okay.

626

:

So I'm So with you there, and I just

mean in general, in life for happiness.

627

:

Oh, yes.

628

:

You know what I mean?

629

:

Like just like.

630

:

Being around other people, and I

did not give myself enough of that.

631

:

Yeah.

632

:

So, yeah, in your case, if you go

through coaching, you can kill, you

633

:

know, so many birds with one stone.

634

:

Mm-hmm.

635

:

You can, you're gonna cover,

you're gonna encompass all of that.

636

:

So tell me Absolute.

637

:

Um, so if our listeners are going

through a horrible divorce right now.

638

:

Or a huge life transition.

639

:

And they're feeling, yeah, about

themselves and what are some little

640

:

things that they can do that aren't

going to overwhelm them, but they're

641

:

gonna help them take care of themselves.

642

:

Do you have any little tips?

643

:

Speaker 2: I think journaling is huge.

644

:

I know when I was going

through my divorce.

645

:

Putting stuff, thoughts on paper

and sometimes it's, I use my phone

646

:

sometimes as a journal because

the iPhone has a journal app.

647

:

Sometimes I use my notes and I

just get the thoughts outta my head

648

:

because intrusive thoughts, especially

during a divorce, and even worse

649

:

when you're navigating like a custody

battle or, yeah, something like that.

650

:

The intrusive thoughts can tear

you up because you are living your

651

:

life on the He said, she said,

and this person said this, and.

652

:

You can get lost with that.

653

:

So I think journalize journaling or just

taking something, uh, my therapist, 'cause

654

:

I really struggled, like meditating and

his suggestion was to just play a song.

655

:

Any song, like just hit a

playlist, sit, listen to it.

656

:

So two minutes, two to three minutes,

and then whatever I felt during that

657

:

song, I was just to put on paper and that

made a huge difference in getting me.

658

:

To get in that mindset because I

think sometimes just slowing your

659

:

brain down enough to calm down.

660

:

I mean, I would laugh

at 'em like me meditate.

661

:

Are you kidding me?

662

:

Like I'm A DHD.

663

:

No, no.

664

:

But it did help just slow my brain

down, um, and allow me to do that.

665

:

So that's huge.

666

:

Um, and I think, you know, as far,

when it comes to nutrition, just

667

:

pick one habit that you wanna change.

668

:

Change it for two to three

weeks and then add another.

669

:

Speaker: Yeah.

670

:

You know, if

671

:

Speaker 2: you wanna

focus on your nutrition.

672

:

You know, focus on that

for two to three weeks.

673

:

But if you try to do it all at once,

especially when you're going through

674

:

a challenging time, then you fail and

then you end up right back where you

675

:

started feeling worse because you failed

at yet again something else, right?

676

:

Speaker: Right.

677

:

And so, and I think that's another

kind of, we're, we're going over

678

:

a little bit, but kind of to leave

people, I just always want people

679

:

to not be so hard on themselves.

680

:

Have some empathy.

681

:

Talk to yourself like you would

your best friend or someone that you

682

:

really love, because don't we forget

that, you know, we beat ourselves up.

683

:

But you know what, if you mess

up and eat a whole cake, you just

684

:

love yourself, baby, because.

685

:

Speaker 2: And you know what the

next decision, just try to make it.

686

:

'cause it'll all balance

out and it's okay.

687

:

Speaker: Yep.

688

:

Speaker 2: Give yourself grace,

especially in the hard times.

689

:

Speaker: Yes.

690

:

Yes.

691

:

All right.

692

:

Well, Christina, it was such

a pleasure to get to know you.

693

:

Speaker 2: Thank you

so much for having me.

694

:

Speaker: Yeah.

695

:

I'm so glad.

696

:

I'm so glad that I saw your post,

and I so appreciate you being here.

697

:

Speaker 2: Yes, absolutely.

698

:

Okay.

699

:

Nice meeting you.

700

:

Speaker: Tell me if people want to do

your coaching program, where do they go?

701

:

And I can have something in my

show notes, but I know you've got a

702

:

quite a big following on Instagram.

703

:

Where else can they find you?

704

:

Speaker 2: They can also

find me on Facebook.

705

:

Christina Gau.

706

:

Um, I have a TikTok,

but I'm not very active.

707

:

I, I'm too old for that, I think.

708

:

Me too.

709

:

I try, but I'm like Instagram

I know a little better.

710

:

Um, so Instagram.

711

:

Is the best place because

everything's housed all in one and

712

:

I've got a link in my bio to be

able to schedule calls with me.

713

:

Um, you can also go to my Facebook,

um, which is also public, uh,

714

:

Christina Gainau, and also can access

all of that from there as well.

715

:

Um, and then my email, they can also

always email me, which is just my

716

:

name, Christina gainau@gmail.com.

717

:

Speaker: Perfect.

718

:

All right.

719

:

Listeners find, Christina, if you're

needing a little coaching through

720

:

something hard, I've, I've done it.

721

:

I believe in it and I think

it can help all of us.

722

:

So Christina, thanks

so much for being here.

723

:

Speaker 2: All right, thanks, Lisa.

Listen for free

Show artwork for Doing Divorce Different
A Podcast Guide to Doing Divorce Differently

About the Podcast

Doing Divorce Different A Podcast Guide to Doing Divorce Differently
Divorce, co-parenting, menopause, marriage, and starting over after 40—Doing Divorce Different is your guide to a healthy, faith filled life transition.

Hosted by Family Law Attorney and Mediator Lesa Koski, Doing Divorce Different is a candid, empowering podcast designed to take the fear out of divorce and guide you toward peace—whether you’re navigating a split, working to stay married, or rebuilding a better life after a major transition. Each week, Lesa brings heart-centered legal insight, emotional support, and holistic wisdom to help you heal, grow, and thrive.

We cover everything from amicable divorce and co-parenting strategies to parenting plans that actually work and support kids in thriving through change. You’ll learn how to prepare for marriage with prenups, revisit your relationship with post-nuptial agreements, and understand what it really takes to stay married or rekindle love after a rough season. If you're in the midst of a grey divorce, wondering how to not get divorced, or questioning whether love can be found again, this show is for you.

Lesa also explores the emotional and physical changes that often accompany midlife and major life shifts. From navigating the impact of menopause on your health, marriage, and mood, to dealing with the loneliness that can come after divorce or empty nesting, you’ll find honest conversations that don’t shy away from real-life challenges. And for those of you in your 40s, 50s, or beyond, you’ll discover what it means to truly build a better life after 40.

Health and wellness are deeply integrated into this journey. Lesa shares insights on the benefits of rest, joy, nutrition, fasting, protein, and bone health, along with the power of movement, community, and exercise to support mental clarity and physical strength. You’ll learn how to take care of yourself with intention—because healing isn’t just emotional, it’s also biological.

Mindset work and self-coaching are recurring tools offered in episodes to help you reframe your story and shift from fear to freedom. And through it all, the show honors the role of faith, spiritual surrender, and letting God lead you through every season. Whether you're leaning into your relationship with God for the first time or deepening a lifelong practice, you’ll hear how surrender can bring peace even in the hardest moments.

You’ll hear real stories from people who have done divorce differently, saved their marriages, or found new love and purpose on the other side. Lesa also brings in conversations about marriages that have stood the test of time, co-parenting through complex seasons, and the realities of parenting after separation while maintaining stability for your kids.

This is not just a podcast about divorce. Doing Divorce Different is about taking back your life, rewriting your future, and trusting that you’re not starting over, you’re starting better. If you’re craving practical advice, soul-level encouragement, and real conversations about creating a healthy, joyful, purpose-driven life, you’ve found your community.

Subscribe now and join Lesa Koski for weekly episodes that will help you grow stronger in your relationships, your health, and your faith, no matter where you’re starting from.

About the Host:
I’ve spent over 25 years helping families navigate amicable divorce as a lawyer and mediator, always focused on protecting what matters most—your kids and your peace of mind. But my mission has expanded. Today, I support women over 40 not just through endings, but in building stronger relationships—and sometimes even saving their marriages. I’m a breast cancer survivor, a cowgirl at heart, a wellness advocate, and a follower of Jesus. My life and faith fuel my passion for helping women thrive.

About your host

Profile picture for Lesa Koski

Lesa Koski