Built Without Burnout with Christina Kassel

Christina Kassel
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  • Fitness

BUILT WITHOUT BURNOUTWelcome to Built Without Burnout, where getting stronger, healthier, and more capable does not require making fitness your entire personality. I’m Christina: coach, mom of four, runner, lifter, occasional suffer-for-fun endurance athlete, and firm believer that your training should make your life better, not take it over. Around here, we talk strength training, running, cardio, nutrition, body composition, endurance, motherhood, mindset, and the systems that make all of it actually work in real life. Because you can have big goals AND kids who need rides to practice. You can train hard AND eat dinner with your family. You can care about your body without spending every waking second trying to make it smaller. Expect candid conversations with coaches, clients, athletes, moms, and other people figuring out how to build strong bodies and full lives without burning themselves into the ground. No toxic hustle. No perfection required. No pretending real life isn’t happening. Just smart training, practical nutrition, a little chaos, and a whole lot of getting stronger for the life you actually want to live. Get strong. Build systems. Live your damn life.

Episodes

  1. 3 Sept

    Cardio doesn't have to SUCK!

    CARDIO IS NOT THAT SERIOUS 😂 | How Much Do You Actually Need? Running, walking, Zone 2, steps, intervals, heart rate zones… cardio can get VERY overcomplicated very quickly. Christina and Stephanie are breaking down what actually matters, how to train for different goals, why you don’t have to become a runner to be “good at cardio,” and how to fit it into a busy life without hating every second of it. Plus: ultra running, treadmill suffering, step-count tricks, training zones, recovery, and why sometimes the best cardio is simply the thing you’ll actually keep doing.

  2. 21 Aug

    FITNESS, FOOD AND THE MESSY MIDDLE WITH STEPHANIE MCKIBBAN

    In this episode, Christina and Stephanie talk about the messy middle of fitness, coaching, competition, running, nutrition, and real life. We get into hair thinning and supplements, the difference between coaching lifestyle clients and bodybuilding competitors, why peak week is so misunderstood, balancing endurance training with physique goals, and how nutrition and mindset can completely change performance. We also talk carb loading, marathon training, postpartum body changes, core work, coaching relationships, client wins, and the reality that progress is rarely linear. If you’re into bodybuilding, running, sustainable fitness, evidence-based coaching, or just figuring out how to stay healthy while life keeps happening, this episode is for you. Topics include: Hair health and supplementsBodybuilding vs. endurance trainingPeak week strategiesLifestyle coaching vs. competition prepFlexible nutrition and mental healthMarathon fueling and carb loadingPostpartum body composition and core healthCoaching relationships and client successThe ebbs and flows of long-term fitnessBuilding a business in the fitness industry

  3. 17 Feb

    When Life is Chaos: Hunger Cues, Stress Eating, and Simple Nutrition Wins

    In this episode, I’m sitting down with my client Ashlyn for her podcast debut — and we go everywhere (in the best way). Interested in coaching? Sign up right now and let's get going!! Link below! https://www.trainerize.me/profile/christinakassel/?planGUID=6c8367169bbd4a89888746001b2ab47e We talk about what it’s really like trying to take care of kids when healthcare access is a whole obstacle course: virtual pediatric care, ear infections that won’t quit, and the mental load of being the parent who has to figure it all out. Then we shift into the stuff a lot of us don’t say out loud: emotional eating, “food scarcity” feelings, stress, control, and how hunger signals get messy when your nervous system is fried. Ashlyn shares what’s been coming up for her, what she’s learning through coaching, and what actually helps when the day gets chaotic. We also get super practical — snack options that save you from the “I’m starving so I’ll eat anything” moment, workday nutrition that doesn’t require perfection, meal planning that won’t make you spiral, and the sneaky financial hit of eating out more than you realize. If you’ve ever felt overwhelmed by diet noise, stuck in all-or-nothing thinking, or like you’re trying to keep everyone alive while also taking care of yourself… this one’s for you. If you want more episodes like this, leave a comment with what you want us to riff on next.

  4. 26/09/2025

    Episode 3: The Balancing Act of Parenthood and Working, Family and Fitness

    Real talk on motherhood, muscles, and mile splits. Coach Christina Kassel sits down with client Liz to unpack parenting kids with ADHD, shifting from bodybuilding to endurance, and staying healthy (hormones, injuries, environment) while juggling work + family — minus the martyrdom and mom-guilt. What we get into: Parenting ADHD without burning out — advocacy, school fit, and the post-COVID realityFrom stage tan to start lines — identity shifts from bodybuilding to enduranceInjury recovery + hormone health — what actually moves the needleEnvironmental awareness (practical, not paranoid)Coaching that flexes with real life — discipline and compassionWhy running feels like therapy with better endorphinsNursing, sleep, emotions, and the invisible load of motherhoodCommunity > perfection — why support systems win If this helped: subscribe, drop your “aha,” and share with a mama/coach who needs the reminder that progress > perfection. Keywords: parenting ADHD, motherhood, women’s hormone health, injury recovery, endurance training, running for moms, environmental health basics, adaptive coaching, Christina Kassel #MotherhoodUnfiltered #ADHDParenting #WomenWhoRun #HormoneHealth #EnduranceTraining #CoachingThatFitsLife

  5. 04/09/2025

    It runs in the family: ADHD, Family and Fitness with Adam Geiger

    Parenting + fitness + ADHD… aka, the circus we’re living in 🎪 In this episode, Adam and I get real about the challenges of raising kids, staying consistent with workouts, and finding joy in movement when life is anything but predictable. We also talk about nutrition, family dynamics, and how communication + community make all the difference when things get tough. If you’ve ever felt like you’re winging it — this one’s for you.

  6. 25/08/2025

    From Baby Steps to Big Wins: Kristin's Postpartum Fitness Journey

    ✨ NEW EPISODE DROP ✨ Today I’m sitting down with my client Kristin who’s down 43 lbs (🙌🏼) but what’s even better? She feels stronger as a mom, mentally, physically, and in the way she shows up for her family. This isn’t just a weight loss story. It’s proof that when you invest in yourself, you change everything around you. If you’re ready for your own “I feel unstoppable” story → I’m taking new clients right now. 👉 Hit follow on the podcast page so you don’t miss the next transformation story. 📩 Find me at christinakassel.com 💥

  • 6 Episodes

About

BUILT WITHOUT BURNOUTWelcome to Built Without Burnout, where getting stronger, healthier, and more capable does not require making fitness your entire personality. I’m Christina: coach, mom of four, runner, lifter, occasional suffer-for-fun endurance athlete, and firm believer that your training should make your life better, not take it over. Around here, we talk strength training, running, cardio, nutrition, body composition, endurance, motherhood, mindset, and the systems that make all of it actually work in real life. Because you can have big goals AND kids who need rides to practice. You can train hard AND eat dinner with your family. You can care about your body without spending every waking second trying to make it smaller. Expect candid conversations with coaches, clients, athletes, moms, and other people figuring out how to build strong bodies and full lives without burning themselves into the ground. No toxic hustle. No perfection required. No pretending real life isn’t happening. Just smart training, practical nutrition, a little chaos, and a whole lot of getting stronger for the life you actually want to live. Get strong. Build systems. Live your damn life.

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