With over 18 years in the fitness industry, Cristina Fragnito lives and breathes movement. She has worked with hundreds of people of all ages, helping them build strength, confidence and a lasting love for exercise. Alongside this, she is a dedicated girls’ football coach, passionate about teaching the next generation the value of sport in a way that’s fun, engaging and memorable. For Cristina, they are the future.
Her own journey is just as active. She has played football for over 26 years, completed three marathons and regularly takes on endurance challenges like long-distance rides from London to Southend. She loves strength training, thrives on outdoor cardio and is always looking for her next goal – currently training for her first triathlon. With such a demanding and dynamic lifestyle, she understands exactly how important it is to fuel her body properly.
With such a demanding and dynamic lifestyle, she understands exactly how important it is to fuel her body properly.
Breakfast (or lack of it)
Cristina follows an intermittent fasting routine and doesn’t eat in the mornings. She trains fasted, which works well with her lifestyle and training schedule, allowing her to tune into her body’s natural hunger cues rather than eating out of habit.
Personally, Cristina finds it gives her more focus, more energy and a better-quality workout every time.
3pm – Fueling up after a morning fast
Lunch is usually her first proper meal of the day and tends to be protein-rich and satisfying.
A typical option is scrambled eggs with smoked salmon, melted cheese, served with avocado, tomatoes and spinach. On busier days, she may keep it lighter with fruit, like a banana.
This combination provides a strong source of protein to support muscle recovery, along with healthy fats and vegetables to keep energy levels steady through the afternoon.
7 – 8pm – Ending the day strong
Dinner is where Cristina really leans into both nourishment and enjoyment.
She often opts for seafood such as prawns, mussels or shrimp, paired with a tomato, garlic and onion pasta. This is usually served on a bed of spinach, peas and any additional vegetables she has on hand.
It’s a balanced meal that delivers protein, carbohydrates and plenty of micronutrients – helping her recover from training and feel ready for the next day’s session.
Also read: My Food Diary: What I Eat To Stay Lean And Strong During A Busy Week
Smart snacks for energy…but also enjoyment
Snacking happens in the evening once the day has slowed down.
Her go-to is Greek yoghurt with fruit and nuts, offering a good mix of protein and healthy fats. She also enjoys crisps, sweets and biscuits (her self-confessed weakness) but always in moderation.
This balance allows her to enjoy her food without restriction, while still staying aligned with her overall goals.
Water is a non-negotiable.
Cristina drinks around 2–3 litres of water a day and doesn’t rely on tea, coffee or caffeinated drinks. For her, consistent hydration is enough to maintain energy levels and support her active lifestyle.
For her, consistent hydration is enough to maintain energy levels and support her active lifestyle.
Listening to my body, eating for energy
Cristina’s approach to food is intuitive and flexible.
She doesn’t cut out any specific foods but pays close attention to how different meals make her feel – especially with a demanding training schedule. Protein and vegetables are always prioritised, with colourful, nutrient-dense foods taking up most of her plate.
Having fasted for many years, she’s learned to eat when she’s truly hungry, often aligning meals around her training. She also adapts her intake based on her cycle, naturally eating more when her body needs it.
For her, it’s not about strict rules; it’s about understanding her body and fuelling it in a way that supports both performance and enjoyment.
Fuel your body, love your food, keep it balanced
Cristina’s approach is a reminder that eating well doesn’t have to be complicated.
It’s about balance, consistency and listening to your body. By focusing on whole foods, staying hydrated and allowing room for the foods she loves, she’s created a way of eating that supports both her training and her lifestyle, for the long term.
To get in touch with Cristina, follow her on Instagram: @cristina_your_pt
