At 63, Katrina Shaw is living proof that strength, joy, and growth don’t have an expiration date. A lifelong athlete, fitness innovator, and encouraging force of nature, Katrina has spent decades helping people of all ages move past fear, limitation, and the phrase “I’m too old.” In this candid conversation, she shares how movement, faith, and community have shaped her marriage, her family, and the powerful fitness tribe she’s built along the way. From raising active sons to playing ninjas with her grandchildren, Katrina’s story is rooted in showing up fully for life. This interview is a reminder that aging well isn’t about slowing down—it’s about staying engaged, connected, and strong in body, mind, and spirit.

BOOM: You’re 63 and still doing toe-touches on your birthday. That’s incredible! Did you always imagine you’d be this active in your 60s, or has your understanding of fitness evolved over time?

Katrina: I remember one day, after a step aerobics class, a conversation with some ladies took an unexpected turn when they started making negative comments about how age limits you in life. At 25, I was confused, but more than anything, I knew I couldn’t let that be my future. It felt strange, but I set a goal for myself: I would still be doing a cheerleader toe touch by the time I turned 50. At the time, 50 felt like a distant age, almost comically old, like the beginning of the end. But I kept that goal in mind, pushing myself forward with determination. Fast forward to 63, and I’m still going strong, grateful to my Lord for the health and strength that have allowed me to keep pursuing my dreams—proving that age doesn’t have to define your limits.

BOOM: You and your husband, Mark, have been married 42 years and were high school sweethearts. How have movement and wellness played a part in your life together as you’ve aged?

Katrina: Mark and I complement, balance, and complete each other so perfectly. Even at fifteen, we were wise beyond our years in recognizing love and connection. When I say, “I have an idea,” he responds, “May I sit down first?” I remind him that he knew the craziness he signed up for since he was 15. I love the beach, he loves the mountains, so we enjoy both. Often we take our bike to ride at both. We love to travel. Our favorite trip was to Italy with our big kids before any of the grandkids were even born.

Over the years, different seasons of life made it harder for us to pursue fitness together. I spent much of my time teaching classes and fitting in workouts during Mark’s workday, while he ran solo—often with friends, and with me on the weekends. As a family, we enjoyed 5K fun runs when the boys were young, and our youngest son, Kyle, even took an interest in biathlons. He and I completed several cycling and running events together. I’ve always loved to dance, so creating dance routines for cheerleading competitions became a joyful outlet. Working with those girls and watching them thrive and succeed was one of the most rewarding experiences of all.

BOOM: You started teaching fitness right out of high school and never stopped. What originally sparked your love for movement — and what keeps that passion alive today?

Katrina: In junior high and high school, I enjoyed being on the cheerleading squads with my wonderful friends. I was also a sprinter on the track team. After graduation, I found my confidence and enjoyment in teaching aerobics and jazz-exercise classes, and later jumped right into the step-aerobics craze. When our boys—Zack, our oldest, and Kyle, our youngest—were about five and six, they wanted to take martial arts. I told them, “Not without me,” and the three of us had an incredible time training together. While they eventually moved on to football, basketball, and other activities, I continued all the way to third-degree black belt and earned my instructor certification. That journey led me to open and operate my own martial arts school, where my passion for coaching fitness and martial arts came together and inspired me to create Box Mania—my first of four nationally accredited fitness formats.

I’ve always loved movement in every form, whether it’s horseback riding, dancing (both for fun and in fitness styles), cycling, Kangoo jump classes, animal flow, strength training, or working with bo staff and nunchucks. If it involves movement, even including playing on the playground or riding scooters with my favorite little people, I appreciate it, enjoy it, and dive right in.

BOOM: You’re a grandmother to eight little ones, all under seven. What do you hope your grandkids remember about “Sassy” when they think about the way you moved, played, and lived?

Katrina: More than anything, I want my grandchildren to remember that Sassy loves Jesus, and that she joyfully tells them about Him. I want them to know without a doubt that they are special and that Sassy loves them “to infinity and beyond”—their favorite expression. They will always carry with them the memory of Sassy and Chief’s Thanksgiving and Christmas traditions, especially making Granny’s Buckeyes together. I hope they remember that Sassy always had a hug ready, usually paired with a silly song, a funny story, or a dance—because I didn’t just tell them to have fun, I made it happen.

Exercise is also fun at Sassy house, playing ninjas, learning nunchucks, riding scooters together, and so much more. They’ll know that Sassy was never too busy or too old to play, that I would gladly order pickup food just to give them my full attention. Being Sassy is a priceless blessing. And above all, I want them to remember that Sassy believes each one of them is smart, kind, talented, strong, beautiful, or handsome—and absolutely her favorite.

BOOM: Many people start January saying, “I’m too old,” or “I don’t think I can do that.” How do you help shift that mindset when someone walks into your program for the first time?

Katrina: Everyone begins in the same place—at the start. You have to begin if you ever want to finish. Take it one day at a time. Days become weeks, weeks become months, and months become years. With every choice, you’re either moving forward or backward, so choose forward. You can’t change yesterday, so let it go and keep stepping ahead. Today is a gift—take it, use it, and make it better.

BOOM: You’ve said that encouragement is one of your biggest drivers. How does celebrating people — especially beginners — change the way they show up for themselves?

Katrina: One of the sweetest and greatest compliments my clients give me is calling me a “challenging cheerleader.” Nothing makes me more ecstatic than watching someone achieve a goal they once believed was impossible. I always promise my clients that I will never ask them to do anything they aren’t safely ready for. So when I challenge them, and they look at me and say, “I don’t think I can do that,” I stand beside them and say, “Yes, you absolutely can. Come on—get down here with me, and we’ll do it together.” The smile, the joy, and the celebration that follow, when they realize they truly can do it, are beyond priceless. Moments like those make my work deeply meaningful and completely worth it.

BOOM: When someone comes to you unsure or intimidated, where do you begin? Why is starting with an assessment so important?

Katrina: I cannot begin to count how many times I’ve had this same conversation with a new client who feels unsure and lacks the confidence to begin a workout routine. I encourage them to come in, meet with me, and complete an assessment, and I assure them that every workout I assign will be safe and appropriate for their starting point. Conducting an assessment is essential for many reasons: it protects the client, sets realistic and attainable expectations, and builds early confidence by giving them a challenge they can meet. It also provides a way to measure strength and progress over time. When clients can see and feel their improvement, it becomes incredibly motivating and gives them the mindset and confidence they need to continue moving forward.

BOOM: You talk a lot about “your tribe” — that sense of community in fitness. Why do you believe working out alongside others can be such a life-changing experience?

Katrina: My Box Mania fitness community has become a beautiful bridge into a tribe I never could have imagined—an unexpected blessing of true lasting friendships. Traveling across the country to share Box Mania certifications with so many instructors has been a true treasure, and seeing how they’ve embraced and shared the format with their clients fills me with gratitude. Closer to home, the friendships and connections built through fitness—rooted in accountability, encouragement, and shared strength—are deeply special to me. We truly “do life” together. It’s not just about a workout, although we do take care of that business in a strong way. I often tell my clients that it’s a bit like Hotel California: you can check into this tribe, but you can never check out. I love my people dearly, and I feel so loved by them in return.

BOOM: What are some of the most meaningful transformations you’ve seen — physically, mentally, or emotionally — in the people you train?

Katrina: There are countless stories I could share, but a few stand out so vividly in my heart. One is of a dear friend I’ve trained for 13 years. She trains three days a week, and many of those trainings are virtual during her lunch hour. That’s dedication. When she first started, she was just beginning her fitness journey, adjusting her eating habits and committing to a healthier lifestyle. Watching her dedication, determination, and relentless hard work over the years has been nothing short of inspiring. She has grown stronger—truly stronger—in every sense of the word, and healthier in all areas of her life. She’s now completed her third Spartan race, and seeing her out there participating in the game of life rather than sitting on the sidelines fills me with so much joy. It is an honor to be her trainer.

Another story is of a sweet friend I met during a Box Mania demo class. She came to the gym that day simply because there was childcare available, and, bless her heart, she openly admitted she didn’t enjoy working out at all. But she tried Box Mania, and it clicked—empowering her, relieving stress, and giving her something she didn’t even know she needed. She went on to complete the Box Mania 1 & 2 instructor training, began teaching, lost a significant amount of weight, and gained incredible strength and confidence. Eventually, she completed my Box Mania Master instructor training certification and now leads trainings. She is a wonderful, professional fitness provider. These and many more are the stories that keep me going, day after day—they are the heartbeat of why I do what I do.

It’s also the functional living strength reports that I get for my clients that are so encouraging. When they have told me, “I was sitting while holding my three-year-old grandchild, and I stood up from a chair while holding them. I was amazed that my body had become strong enough to do that. I felt empowered and strong.”

BOOM: We hear a lot about balance training and combining movement patterns to stimulate the brain. Can you explain how fitness affects cognition and neuro pathways as we age?

Katrina: There are so many powerful benefits to improving balance. Not only does balance training help prevent injury, falls, and instability, but it also strengthens the core—and a stronger core, in turn, leads to even better balance. The advantages are important for everyone, but especially as we age. Five years ago, I was hit by a car while riding my bike on the 30A bike path. I managed to stay on the bike while airborne and get my front tire down first impact. I remember thinking, “He is going to hit me… no helmet… I must stay ON the bike.” The paramedics said if I had not been strong enough to stay on the bike and maintain balance, I would have been seriously injured. I turned the handlebars completely under. Let’s just say I was determined to stay on the bike. I’m so thankful that I was strong enough and had prepared myself to prevent injury. I thank the Lord I walked away with a few bruises and slight muscle injuries to my legs and hip from my eventual landing on the ground.
What’s even more exciting is the growing research showing how closely balance and strength training support cognitive health. Neurologists once believed that people experiencing cognitive decline had limited opportunities for improvement, but studies now show that working out, building muscle, and even intentionally challenging the body through controlled “destabilizing” activities can help create and restore healthy brain pathways. Exercise reduces inflammation, improves blood flow, boosts mood, decreases stress and depression, and supports overall brain function. Learning new skills and performing exercises that require concentration and coordination also play a huge role in keeping the brain strong.

When we were watching the Olympics, they were showing a fencing competition. I decided I wanted to try classes, so the following week I signed up. Let me preface this by saying I’m used to boxing. My Ukrainian instructor said in his lovely accent, “Less power, you scare me. I’m getting my headgear, followed by more like ballet.”

At that very moment, I realize this may not be for me. I thought the point was to win and that we were fighting.

BOOM: Fueling the body is just as important as movement. From your experience, what habits or changes “move the needle” the most when it comes to nutrition and energy?

Katrina: With so many different approaches and “diets” out there, I try to keep nutrition simple and straightforward: fuel your body well. Focus on healthy fats, lean proteins, and quality carbohydrates—especially fruits—and steer clear of saturated fats, unhealthy oils, processed foods, and refined sugars. Intermittent fasting can offer benefits for some people, but at the end of the day, a balanced, sensible approach tends to work best. Move your body and burn calories, but don’t restrict so much that your body starts breaking down muscle—that’s not healthy, and it won’t support long-term progress. The bottom line is this: feed your body well and keep moving. Consistency, not complication, is what creates real, lasting change.

BOOM: So many BOOM! readers want practical guidance. What are a few small changes someone in their 50s, 60s, or 70s can make today to feel better this week?

Katrina: Stay positive, and surround yourself with people who lift you up—and be that source of positivity for others, too. Get out in the sun and let yourself shine. Enjoy the outdoors, take a walk, call a friend, or meet someone you love for coffee or lunch. Turn on your favorite music and dance while you clean the house. Spend time with people who make you laugh, because laughter truly is good medicine. Find an accountability partner who will walk with you, work out with you, and encourage you along the way. Spend time with the Lord and His people. Pick up a hobby you once loved or try something completely new. Learn a new skill. Fill your days with things that bring you joy, connection, and purpose.

BOOM: Your husband Mark has seen changes in himself once he committed to a simple, consistent routine. What have you observed in him that resonates with your clients’ experiences?

Katrina: About a month ago, as I was preparing to launch a Challenge group to guide people toward healthier eating habits and offer workouts for all fitness levels, I asked Mark for his thoughts on how to kick things off with encouragement and motivation. He looked at me and said, “I think you should tell them that the best gift they can give their family is to take care of their own health.” I was so thankful for that reminder. Together, he and I have made major changes in our own eating, and through all the research I’ve done—both for the group and for us—we’ve seen amazing results in our home and in my clients’ homes. It has been such a joy to step into this journey with my husband, to be workout partners and accountability partners, and to watch him grow so much stronger and healthier in every way. And the unexpected bonus? I’m benefiting too—working out harder and more consistently.

People often assume trainers wake up every day eager to exercise for hours, but we also face inner battles. I love working out, but I don’t always feel like giving 110%. Having people in my life who push, inspire, and encourage me makes all the difference. I’m grateful beyond words, and I’m thrilled to continue forming these coaching groups to guide and encourage others on their own path to better health.

BOOM: For someone who has never exercised or feels they’ve “let themselves go,” is it truly possible to start now? What does a realistic beginning look like?

Katrina: Yes! Absolutely! This is nonsense. Turn that untrue noise off. I’m not preaching to you; I’m throwing love your way. I have exercise workouts that people can do while they’re sitting in a chair.

BOOM: You’ve lived an active life, built a fitness community, raised a family, and now delight in grandkids. When you think about the next decade, what does “aging well” look like to you personally?

Katrina: To continue serving the Lord with devotion, living boldly, and loving even bigger.

To enjoy wonderful moments with my husband, family, and friends—laughing freely, loving deeply, and cherishing every blessing.

To watch my precious grandchildren grow, flourish, and come to know the Lord. To create countless memories with them, setting an example of faith, joy, and integrity.

To continue to be strong. To be fully engaged in life—not a spectator, but a participant in every good thing God brings.

To be a true and loyal friend, giving love generously and receiving love with gratitude.

Quick Take with Katrina

  1. Go-to January breakfast: Brush a slice of sourdough bread with olive oil, then top it with your favorite cheese and bake until the cheese is melted and golden. While the toast finishes, fry an egg to your liking and place it on the warm, cheesy bread. Serve it alongside blueberries for a simple, wholesome, and delicious meal.
  2. Favorite workout song right now: At the moment, Kung Fu Fighting. The kids absolutely love practicing their ninja moves and perfecting their ninja rolls every time it comes on. It’s full of laughter, energy, and a whole lot of dramatic “hi-yah!” moments. My only apology goes out to the neighbors.
  3. One exercise everyone should try: I’m not sure I can give you just one, but Box Mania is a total-body workout that improves flexibility, coordination, and balance, and reduces stress. Also, the Farmer Walk, which engages over 15 muscle groups at once, boosts cardiovascular health and significantly improves grip strength. It increases real-world functional strength.
  4. Most underrated piece of fitness advice: Workouts do not have to be an hour long to be truly beneficial—I promise. Consistent, effective, and intense 15- to 20-minute sessions can make a powerful impact on your strength, energy, and overall health.
  5. Favorite local spot to walk or unwind: We enjoy walks in our beautiful neighborhood, paired with unwinding on our front porch.
  6. A hobby outside of fitness people might not expect: Horsing around has always been a part of who I am—horses have been my passion since childhood, and it still brings me joy to enjoy with my grands too. And when I’m not around horses, you’ll probably find me dancing every chance I get and singing. I’m especially honored to sing with our praise team at St. James Church; it’s one of the greatest blessings in my life. Whether I’m in the saddle, on the dance floor, or lifting my voice in worship, these moments fill me with purpose and joy.
  7. Your ideal “Sassy + grandkids” activity: For sure, time out in the country with family and riding horses. I love dressing up, dancing, and having tea parties with the girls, then turning around and doing board breaking, nunchucks, and building random wood-and-nail creations with the grandsons. (Girls will join in too.) And one of the things that brings me joy is how much they all love coming into my “office ” to exercise with me. It’s so fun to watch them embrace this, and these moments together are truly priceless.
  8. Best wellness advice you ever received: If you rest, you rust.
  9. One small habit that changed everything for you: Calling on and trusting in Jesus.
  10. Three words your tribe would use to describe you: Creative, Challenger, Encouraging motivator

I offer/coach a variety of workout options and styles. Privates, groups, and virtual. 30-minute or 45-minute sessions. All fitness levels. Message me on Facebook or Email Ksfullforcefitness@yahoo.com.
Instagram @boxmaniafitness

We want to thank Katrina for sharing her story with us this month. If you have comments or suggestions about our cover profiles, including nominating someone, please text Jason Watson at 334.328.5189 or email jason@riverregionboom.com.