21 Days Healthier

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HEAL YOUR BODY/GUT NATURALLY WITH ME
15+years experience
Practitioner PT
Gut Health Therapist
Online workouts with Gemma Kate Fitness
Soho House Trainer & Presenter Hi I'm Christina Rigby - Heal your gut/body with me! 15+ years experience as a;
Skin & Gut Health Practitioner
L3 Advanced Personal Trainer
Sports Nutrition
Educator & Event Speaker
Wellness Days
Synergy Worldwide Consultant
DNA Testing & Analysis

23/09/2026

We spend so much time thinking about what we eat, but your body is responding to far more than food.

Sleep. Stress. Relationships. Environment. Recovery. The pace you live at.

Your body is taking all of it in.

Share this with someone who’d appreciate the reminder.

17/09/2026

Week 6. MY FITTEST YEAR AT 40. And I think this might be my favourite part so far.

Not because I’ve suddenly reached the goal. I haven’t.

But I’m starting to feel the change.

I feel stronger. More capable. More confident in what my body can actually do.

And I’m really enjoying that.

I started this wanting to see what I could achieve physically at 40, but somewhere along the way I’ve become much more interested in what my body is capable of than simply what it looks like.

There are still things I want to improve and four weeks left to work on them, but I don’t want to rush past this bit trying to get to the end result.

I’m proud of this body now.

And I’m genuinely excited to see what else it can do.

Week 6. Feeling strong. Feeling grateful. And very much still going.

13/09/2026

Health doesn’t have to mean restriction.

Look after yourself. Move. Eat well. Sleep. Support your body.

And still enjoy your life.

That’s the balance.

Share this with someone who’d appreciate a reminder.

01/09/2026

I realised recently that if you’ve only just found this page, I probably haven’t shared enough of what I do.

One day I’m talking gut health.
The next I’m training for HYROX.
Then I’m on a wellness retreat, eating my way around a vegan restaurant, talking about Shed in 7 or sharing my slightly ridiculous mission to see my abs properly for the first time at 40.

But there actually is a thread running through all of it.

For nearly two decades I’ve been fascinated by one question:

What helps us feel, function and live better?

My work has evolved a LOT over the years, and so have I.

I don’t believe health is one workout, one diet, one supplement or one perfect routine.

It’s the combination of what we eat, how we move, our gut health, recovery, mindset, environment, habits and importantly whether any of it actually fits into a life we want to live.

And right now I’m turning some of that curiosity back onto myself.

I’m 40.
I’m training for my third HYROX.
I want to become the fittest and strongest version of myself.
I want visible abs for the first time in my life.
And I want to discover what I can realistically sustain without making my whole life revolve around it.

So this page is going to contain a bit of everything.

Fitness. Gut health. Vegan food. Shed in 7. Retreats. Recovery. HYROX. Experiments. Real life.

Because that’s actually what health looks like to me.

If you’re new here, hello.

And if you’ve been here for years, thank you for evolving with me.

There’s plenty more to come.

If something I do resonates with you and you’d like to work together, just send me a message.

30/08/2026

Three weeks in… and this week has probably taught me more than the “perfect” weeks.

I seriously overindulged in Bath. Pastries, sweets, meals out… then we accidentally stumbled across a vegan food fair, so obviously I wasn’t holding back.

Zero guilt. I loved it.

Since then it’s been family time and a bit of a holiday week. Training hasn’t been particularly structured or consistent either.

And I’ve noticed it.

I don’t feel quite as sharp or as “on it” as I did a couple of weeks ago. Not because I’ve ruined anything - I haven’t - but because I’m starting to understand just how much the little things I do consistently affect how I feel.

That’s actually what I wanted from this whole experiment.

I want the six-pack, yes. But more than that, I want to find out what it takes for me to feel genuinely fit, strong and healthy at 40 - and how to keep it while still having a life.

Being away has also reminded me why Smart Greens has become such a useful part of my routine. Vegan options here have mostly been pizzas, burgers and chips, so having an easy way to get some structure, protein and greens into my day has been a lifesaver.

And if you’ve been curious about trying Shed in 7 / Smart Greens, the 30% offer ends tomorrow. I’ll put the link in my bio today.

Three weeks down. Plenty learnt already.

Back to a little more consistency this week and let’s see what happens next.

25/08/2026

Bath had some of the best vegan food I’ve had in ages.

And somehow, on Sunday, we just happened to stumble across a vegan market on its very first day! Vegan Fairs CIC | Vegan Markets in the South West 🇬🇧

Honestly, what are the chances?

We found so many good places over the weekend - proper meals, little sharing plates, matcha, pastries, seitan, cake… all the good things.

And no, I wasn’t counting calories.

I’m vegan every day, but this definitely wasn’t my normal everyday food. There were more treats, more eating out and more things I wouldn’t usually have at home.

And that was kind of the point.

I wanted to enjoy the weekend, try the food, support some brilliant vegan businesses and not overthink it.

No guilt. No trying to “make up for it” afterwards. Just enjoyed it, came home, and carried on as normal.

Nearly 10 years vegan and I still get excited finding places that really get plant-based food right.

Bath absolutely did.

Photos:-

1. The Green Rocket - EVERYTHING 😛
2. Plant.Eat.Licious | Vegan Café in Bath The bang bang cauliflower was so good
3. Matcha Thing Matcha cookies for Paul. I wont disclose how many he ate 😝 Paul Minter
4. Biscoff cake The Green Rocket my first vegan cake in months and worth every bite.
5. Too much to say here The Green Rocket another tag will do.
6. The green rocket Caesar salad - hands down the best vegan salad I’ve had (need the recipe!)
7. Our hotel wasn’t vegan but they went the extra mile to make sure we got a good brekkie. The Bird Hotel.
8. I didn’t catch the name of this baker but this PISTACHIO nut swirl was the BEST pastry 🥐 it was big, delicious and so soft/ fluffy but crispy. I walked past this stand twice before realising it was all vegan!
9. Lamina Bakery chocolate hazelnut croissant 10/10.
10. King & Queen of matcha Seijaku Matcha & Hojicha|Events|Wholesale & Retail i went for the spicy 🌶️ chai matcha.
11. Seitan - so bloody delicious my mouth is watering just thinking about it!
12. Giles Lovett well we went home with 3 massive sausages 🤣 the chorizo one is mine - hands off Paul!

Bath people - what did we miss? Send me your favourite vegan spots because we are definitely coming back.

20/05/2026

POV:
You stop trying to eat “perfectly” and start building meals that actually support your energy, gut health and training.

Simple vegan protein bowl today and honestly… this is the kind of food that keeps me consistent.

Not restrictive.
Not complicated.
Just balanced.

This vegan protein bowl has:
protein
fibre
healthy fats
gut-friendly foods
and enough volume to actually feel satisfied.

What’s one ingredient you’d add?

19/05/2026

Getting back into routine after a long break is never as easy as people think.

Even when you work in fitness.

A few weeks off structure, different food, less movement, disrupted sleep… and suddenly the basics feel harder again.

Today reminded me that health is rarely about extremes.

It’s usually about returning to the foundations consistently:
•movement
•protein
•hydration
•sleep
•routine
and looking after your gut health!

Interesting timing really because next month I’ve been invited to speak for a GP clinic about gut health and healthy eating for their weight loss support groups.

The more people I work with, the more I realise that most people don’t need more punishment or restriction.

They need support, structure and sustainable habits that fit real life.

Feels good to be building from that place again.

26/03/2026

My HYROX journey so far…

I’m a coach. PT.
20+ years in fitness.
Gut health practitioner.

But honestly?
When I started HYROX… I didn’t have a clue.

Trying to balance:
– running
– strength
– classes
– and a forearm injury

It felt messy. No real structure.

So I did what I know best…
I used AI to pull together 20+ years of coaching expertise into one simple system.

– what to train
– when to train
– how to adjust around injury
– how to stay consistent without overthinking

And it’s changed everything.

I’m more structured than I’ve ever been.
I’ve hit Park Run PB’s back to back this week. Even at 40 🥳🫣
And I finally feel clear on what I’m doing each day.

I’ve got a few athletes testing it for HYROX London this week too.

Next stop : in 3 weeks 👀

It’s not just for HYROX - it works for anyone who wants structure with their training.

If it’s helped me, I think it could help you too.

I’m giving a small group access while I test it.

Message me ‘HYROX’ and I’ll send it over.

Address

Leamington Spa

Website

https://www.gemmakatelifestyle.com/team-1

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