Holistic Wellness & Fitness Strategist | Fractional CHWO | Military Spouse | Mother | Retreat Host | 24+ Yrs Leading Women & Corporate/Startup Teams To Boost Energy, Build Strength & Make Health A Competitive Advantage

Christine LaVopa helps high-performing women and corporate/startup teams boost energy, build strength, and make health a strategic advantage, not just a personal goal.

With over 24 years in the health and fitness industry, a B.S. in Physical Education, and certifications in personal training and nutrition, she blends science-based expertise with a holistic, whole-body approach. 

Christine’s methods focus on sustainable habits that deliver long-term results, integrating practical strategies that fit real life. 

Her work spans from customized coaching for leaders and teams to fractional Chief Health & Wellness Officer services, where she aligns wellness with performance goals.

As a retreat host, health and fitness strategies, and CHWO, Christine creates engaging experiences that inspire transformation and lasting change. 

She also assists wellness workshops for tactical athletes at O2X Human Performance and mentors health and fitness professionals, helping them grow, monetize, and leverage their influence on LinkedIn.

For Christine, health isn’t a hobby, it’s the foundation that fuels performance, leadership, and longevity.

“Just stop eating carbs.”
This is what a doctor told me last year as my body changed.

🚩And it should have been a red flag.

My energy was off.
Sleep was far and few between.
I felt puffy, inflamed, emotionally flat, and disconnected from my body.
Nothing responded the way it used to.

I felt like a stranger in my own body.

I was eating good food.
I was training diligently.
I was doing everything I knew to do.

In fact, this is exactly how I coach and teach my clients.
And that is what made it so confronting.

The issue was not carbs.
It was not discipline.
It was not effort.

It was years of chronic stress quietly changing how my body functioned and how it absorbed the nutrients it needed to heal.

The turning point came when I finally asked for support.

Meredith O'Hanley did not hand me a diet.

She helped me rebuild what stress had slowly stripped away through functional nutrition, nervous system support, and habits that actually fit my life.

📌That experience is why I created a separate, limited cohort of The Energy Collective.

This is the only cohort where Meredith O'Hanley is my partner, alongside expert guest speakers.

It integrates fitness, functional nutrition, stress management, sleep, and community from a truly holistic lens.

I am speaking at a live webinar
 “The Power in the Pause”  Women of Debt Relief  to explain this work clearly and transparently.

This is an educational session.
No pressure.
No obligation.
Just clarity.

🗓 January 7, 2026
⏰ 3:00 PM ET
📍 Live on Zoom
👉 Sign up here: https://lnkd.in/g4ueruXs

Which word fits best right now
Tired, wired, or stuck?
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 Christine LaVopa ✨

Health & Fitness Strategist | TEDx International Speaker | Fractional CHWO | Military Spouse | 24 Yrs Leading Women & Corp/Startup Teams To Build Energy, Strength & Make Holistic Health A Competitive Edge

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Before coffee
Give your body 5 to 10 minutes to get ready.

This gets your blood moving and helps your body and mind wake up.

📌Try this 3 rounds
7 movements
5 to 10 reps each

1. Arm swings
→ shoulders, chest, upper back

2. Ragdolls
→ spine, hamstrings, neck

3. Hip hinges
→ core, glutes, lower back

4. Chair squats
→ legs, hips, balance

5. Arm rotations
→ shoulders, upper arms

6. Cross body twists
→ spine, core, shoulders

7. Kneeling side lunges to front lunges
→ hips, inner thighs, hip flexors

Coach tips: 
→Breathe slowly through your nose if you can.
→Let your ribs and belly expand on the inhale.
→Exhale slowly like you are fogging a mirror.
→This helps your core turn on and protects your spine.
→Move slow and controlled. 

📍Save this for tomorrow
Move first
Then coffee

Do you drink coffee or tea?
Please comment below 
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Professionals with higher functional strength have up to a 40% lower risk of early death.
That is not fitness. That is risk management.

This is why functional training matters.

The exercises I program are not random.
They map directly to how you live now and how you want to live later.

• Squats
→ Getting up from chairs, cars, and low seats with ease

• Hip hinges
→ Picking things up off the floor and lifting luggage safely

• Step ups and lunges
→ Climbing stairs, hills, and uneven ground confidently

• Carries
→ Carrying groceries, bags, and briefcases without pain

• Push ups and presses
→ Reaching overhead to place items on shelves or into cabinets

• Getting off the floor without assistance
→ Modified burpee and crossing sit to stand

Your career will end.
Your body has to carry you long after it does.

Longevity is not living longer.
It is moving well without pain and staying independent.

Looking fit is a bonus.
Staying capable is the priority.

Which everyday movement do you want to keep pain free as you age?
Please comment below.
_____________________________

♻️ To your network if moving well without pain matters to you.
➕ Follow Christine LaVopa ✨for health and fitness insights that support long careers and long lives.

My husband came home for the blink of an eye between missions.

As we were getting ready for an impromptu date night, he looked at me and said,
“Hey babe, is that a new shirt?”

I laughed.
“No. I’ve had it for two years. I’ve probably worn it 10x.”

We laughed, but something about that comment made me pause. 

When you don’t see each other often, even familiar things start to feel new.
Not because they changed.
Because time together is rare.

Last night wasn’t planned.
There was no buildup.
Just a few hours carved out between hellos and goodbyes.

Like most military families, we spend a lot of time talking about the future:
What life might look like after the Navy?
Where we would finally put down roots?
What schools our kids would go to?
What church would feel like home?
What Anthony’s next chapter might look like?

Then we come back to reality.
This isn’t our season yet.

That’s why this small moment felt bigger than it should have.

Sitting across from him, I noticed how different it felt to slow down.
To be present instead of bracing for what was next.
To let a moment be enough without rushing past it.

How many of us are living in motion?
Carrying a lot.
Planning ahead.
Holding things together quietly.

Not because we want to rush through life,
but because this season asks a lot of us.

Last night didn’t change anything.
It just gave me a moment to be fully here.

And sometimes, that’s more than enough.

What’s a small moment that stayed with you this week?
Please comment below
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Health & Fitness Strategist | TEDx International Speaker | Keynote | Guiding High-Performing Women & Companies To Build Strength, Energy, Resilience & Sustainable Performance

Your job will replace you.
Your health will not.

It’s like driving around with your “check engine” light on for miles ignoring the warning signs…

Until one day, the engine gives out.

It starts by protecting your own energy like it’s your most valuable asset.
(…because it is.)

Here are 5 powerful ways to protect your health and fuel your success:

1) The Recovery Rule
→ Prioritize sleep like your next promotion depends on it.
→ Turn down some lights as the sun goes down. Try to limit screens 60 minutes before bed.

2) The Focus Framework
→ Time-block your workouts and don’t cancel
→ Energy flows where consistency goes.

3) The Morning Power Hour
→ Drink water before coffee
→Gratitude, prayer, and or meditation 
→ Start your day with movement, breathwork, or mindful intention, not chaos.

4) The Movement Break Mandate
→ Set alarms a few times a day to get up and move. 
→ Movement-snacks (5 min micro habits) keep your mind sharp and your body resilient.
→Power Habit: go for a  10-15 min walk after a meal 

5) The Non-Negotiable Nourishment
→ Fuel your body before you fuel your inbox.
→ Eat for sustained energy and balanced blood sugar.

Hydration, quality food, and movement these are non-negotiable meetings with yourself. You don’t skip them.

Pro tip: Your calendar reveals your real priorities. 
If your health isn’t scheduled in, it’s getting left out.

Strong health creates strong leadership.
It’s not selfish it’s essential. 

This is why I write the Energy Advantage Newsletter…

Clear thinking, protected energy, and sustainable performance for professionals who understand that health is a competitive advantage, not a personal hobby.

Join Here: → https://lnkd.in/ezvZKDrD

Which boundary are you committing to this week?
Please comment below 
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Quitter’s Day.
The second Friday in January. 
When motivation alone stops being enough for real life.

Not because people didn’t want it badly.
Not because they failed.

But because real life showed up.

→ Meetings
→ Kids
→ Travel
→ Exhaustion
→ A body asking for care, not punishment

After the motivation fades, you’re left with questions you don’t always say out loud.

“Is this it?”
“Am I really supposed to feel this tired, this stretched, this disconnected?”

So the goals that felt exciting two weeks ago start to feel heavy.
And quietly, people tell themselves,
“I’ll start again later.”

They don’t quit because they don’t care.
They quit because they were never given a structure that could hold their life.

We treat change like a personality trait instead of a system.

→That’s why I built Energy Collective after Quitter’s Day on purpose.
After the hype fades.
When consistency actually matters.

Energy Collective is a guided community for high performing women focused on sustainable strength, energy, stress regulation, sleep, and simple systems that fit real life.

→Doors open February 9th.
Learn more here:https://lnkd.in/dpRG2iEW

Which one do you need most right now?
Nutrition, training, stress, or community?
Please comment below
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Professionals are 65% more likely to achieve a goal when accountability is shared within a community.

Most high performing professionals are used to doing things alone.
Carrying responsibility.
Making decisions.
Pushing through.

Health often becomes one more thing to manage…
Squeezed between meetings, travel, and family until capacity starts to wear thin.

The issue is not motivation.
It is doing too much by yourself.

This video is not about exercise.
It is about shared load.

Energy Advantage is built as a cohort because health is easier to sustain when it is supported.

This community supports strength, fat loss (if that is your goal), nutrition, stress, and sleep, turning health into a professional advantage rather than a side project.

It is designed to meet you where you are and support progress that fits a real professional life.

→ Strength training that fits real schedules.
→ Nutrition guided by a functional nutritionist.
→ Stress and sleep treated as foundations, not extras.
→ Guest expert speakers add depth and specialization, so no one is left guessing or piecing things together alone.

This is not about adding more to your plate.
It is about building capacity together.

A luxury level health experience, delivered with intention and structure,
designed to be accessible without compromising quality.

For those interested in learning more, the first details will be shared in my Energy Advantage newsletter:
→ 📧 https://lnkd.in/ezvZKDrD

Are you ready to stop doing this alone?
Please comment below 
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Ultra processed foods now make up nearly 60 percent of the average American diet.

At the same time, U.S. Dietary Guidelines change every 5 years. Yet fewer than 10 percent of Americans actually meet them.

**Source NIH and BMJ nutrition research

That is not because people do not care.
It is because real life is messy.

These guidelines are designed for large populations.
Your body lives in your real day to day life.

Why this matters
→ The rules do not know how stressed you are
→ They do not know how you slept
→ They do not know how busy your schedule is

What this looks like
→ You eat “healthy” but feel tired
→ You cut foods and still feel off
→ You wonder if you are doing it wrong

What works better
→ Notice how you feel after you eat
→ Eat in a way that keeps your energy steady
→ Let your body help guide your choices

Simple food.
Less confusion.
Better energy.

Have food rules ever left you feeling more confused than helped?
Please comment below 
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US Biggest Change in Dietary Guidelines

In November, something shifted.
By December, everything stopped.

I have not shared this publicly yet.

This is a story that will make you ask “how could this  happen”…
and leave you understanding why you needed to hear it.

I am honored to lead an upcoming conversation with Women of Debt Relief 
The Power in the Pause.

What I will say is this…
It was not burnout, and it was not exhaustion.
It required a pause I did not choose.

If you are a woman in the workforce who is always “on,”…

This is for you.

What the pause taught me changed how I understand leadership.

I did not push through.
I did not rush to get back to normal.
I am still in recovery, leading with discernment instead of speed.

I am using the same principles I teach women in high responsibility roles.

Intentional pauses.
Nervous system regulation.
Micro resets instead of force.
Recovery as strategy, not weakness.

The result continues to surprise me.

Not because I am doing more,
but because I am doing what actually sustains clarity, judgment, and energy.

This is not just personal.
It is professional.

Women are taught to override their bodies
and call it commitment.

Rest is not a reward.
Reset is not a setback.

The pause is power.

This health hour is for you.

🗓 January 7, 2026
⏰ 3:00 PM ET
📍 Live on Zoom
👉 Sign Up Here  https://lnkd.in/g4ueruXs

When was the last time you paused on purpose during your workday?
Please comment below
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The average adult sits 9 hours a day.
That is longer than most people sleep.

Your body adapts to sitting.
→ Shoulders round
→ Hips tighten
→ Energy drops
→ Pain starts to set in
→ This affects your career and lifestyle

One move pushes back on all of it…
The pike push up.

This is not a regular push up.
A regular push up pushes forward
▪︎ Chest
▪︎ Arms

A pike push up pushes up
▪︎ Like lifting something overhead

That small change does a lot.

What it strengthens:
▪︎ Shoulders that help you stand tall
▪︎ Upper back that supports your neck
▪︎ Core that protects your spine
▪︎ Arms for everyday strength

What it stretches:
▪︎ Glutes
▪︎ Hamstrings

Why this gives you energy:
▪︎ More muscles working
▪︎ More blood moving
▪︎ More oxygen to your brain

That is why this works:
▪︎ Before your day starts
▪︎ Or between meetings if you work from home

The exact muscles that get stiff from sitting all day.
In one movement
→ You build strength
→ You undo sitting posture

BEGINNER
▪︎ Hands on a wall or chair

INTERMEDIATE
▪︎ Hands on the floor
▪︎ Feet on the floor
▪︎ Downward dog position

ADVANCED
▪︎ Feet elevated on a chair or bench

Work at your own fitness level and start with:
2 to 3 sets
5 to 8 reps

📌 Save this movement to do before coffee or in between meetings.

Where would you start, wall, floor, or feet elevated?
Please comment below 
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➕ Follow Christine LaVopa ✨for health and fitness tips, in and out of the workplace

If your health only works when life is calm…
It’s not built to last.

When life changes, women often think they made a wrong turn and stop.

Not from lack of effort, but because the plan didn’t recalibrate. High performing women don’t need another thing to manage.

They need a place where their health is finally supported instead of competing with everything else.

The Energy Collective is not a program you squeeze into your life.

It’s a structure that holds you when life gets full and recalculates when it needs to.

Inside the Energy Collective, we focus on:

→ Functional nutrition that works with your body to fill gaps and support energy, hormones, and recovery.

→ Customized strength and movement that fits your lifestyle and goals.

→ Clarity around what’s helping your body and what’s quietly working against it.

→ A supportive community of high performing women.

→ Multiple expert guest speakers across health and wellness.

📌 This is for the woman who is done starting over and ready to commit to herself in a way that’s sustainable.

💡It’s also a meaningful way to support a partner or spouse who carries a lot
especially when you’re not sure how else to help.

Doors open February 9.
If this feels like relief, it’s time to act.

Learn more and save  your seat here:

https://lnkd.in/dpRG2iEW

Does your current health plan recalibrate when life changes?
Please comment below 
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Stop scrolling for five seconds.

Do not search.
Do not overthink.

Just notice the first three words you see.

Most people catch two immediately.
The third usually takes a moment.

That pause is worth paying attention to.

What you notice first often reflects where your focus already is, not where you think it should be.

No right answers.
No explanations needed.

What are the first three you see?

♻️ Repost this with your network to find what stands out for them.
➕ Follow Christine LaVopa ✨ for leadership focused health and performance insights.

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