Some might consider Kristin Intress a jack-of-all-trades. Before founding Rock Springs Retreat Center (Castalian Springs, TN), she was an accomplished entrepreneur and successfully led ventures in hospitality, entertainment, and healthcare. Intress got her start in her teens, running a restaurant, teaching French, and working several other jobs. Eventually, she decided to follow in the family tradition of serving in the military and joined the Army, with the goal of getting into healthcare through the Army’s pharmacy program. She later met her son’s father in Scotland, and together, they opened several restaurants and nightclubs.
Upon returning to the U.S., Intress went back to school to complete her college degree, which inspired an interest in the theater. After her first play, she was noticed by a casting director who invited her to Los Angeles to audition for a movie. While there, she began working on a variety of film, television, and theater projects, both in front of and behind the camera. Between projects, she began working for and running a medical company, which led her to get an MBA from the Northwestern Kellogg School of Management.
She then worked as director of sales and marketing for an international healthcare company before pivoting to hospitality when she saw an opportunity to invest in and turn around a hospitality software company. After growing the company from representing 700 properties in the U.S. to 7,000 internationally, she sold the company and was asked to be CEO of WorldHotels, a global luxury hotel company.
Struggling to balance work and health, Intress decided to prioritize her wellbeing. After watching her parents battle with obesity for most of their lives, she decided to help people take control of their lives and transform their health. She created Fit Farm at Rock Springs, inspired by her husband’s family, generations of farmers. Rock Springs Retreat Center is designed to be a place where people can eat well with farm-fresh food, be active, and experience the beauty of nature. Intress is also a certified personal trainer. Here, she shares how she practices what she preaches.
What does wellness mean to you?
Wellness, to me, is the integration of physical, mental, and emotional health, leading to an overall state of wellbeing. It’s about balance, resilience, and nurturing oneself to achieve personal and professional goals. Wellness is not skinny fat or a number on the scale, it’s how your clothes fit and your energy level. Breathing fresh air and feeling excited about enjoying life.
What are your favorite things to do to maintain your personal wellbeing?
I enjoy a mix of activities like weightlifting and feeling strong, Pickleball, and competitive group activities. I enjoy building and creating things with my hands and mind, flipping houses, and envisioning what they can look like. I volunteer in the community and help teach at the local college to feed my soul. Regular interaction with nature and engaging in social activities also play a crucial role in my wellbeing. My favorite activity is my annual fishing and camping trip with my husband in the middle of nowhere. I choose priorities that are investment in my lifelong journey.
Is there a specific fitness activity that you love and why?
I’m particularly fond of high-intensity interval training (HIIT). It’s efficient, boosts metabolism, and embodies the principle of working smarter, not harder—a philosophy I apply in business, too. I also love volleyball, pickleball and rugby. Team sports inspire my youthfulness.
What is your favorite healthy food, and do you have a favorite way of preparing it?
I love a good quinoa salad. It’s nutritious, versatile, and easy to prepare. I often mix it with fresh vegetables and a light dressing for a quick, healthy meal. I also love sushi. I teach sushi classes and learned to make it because my children all love to eat it, as well. Teaching them how to prepare food gives them confidence and definitely saves in the bank account! It is also a social activity I can do with family and friends. I think of food as an experience not just substance.
What is your favorite healthy beverage (alcoholic or non-alcoholic), and do you have any insider tips for preparing it?
Green tea is my go-to beverage. It’s loaded with antioxidants and has numerous health benefits. Sometimes I add a slice of lemon or a bit of honey for an extra zing. Of course, a good glass of wine is my alcoholic choice.
What is your greatest wellness achievement?
My greatest wellness achievement has been successfully integrating wellness practices into my daily routine; maintaining balance despite a demanding career; and inspiring others to prioritize their health. It’s rediscovering wellness after maintaining a career that took me to 45 countries a year, a cocktail party nightly, and surviving a road-warrior lifestyle. When I resigned, I went to a fitness retreat and retook my health. I also played professional rugby with Scotland and played professional women’s football for Chicago; those were pretty great experiences!
What is the best piece of wellness advice you have ever received and from whom?
The best advice was “Listen to your body,” given by a yoga instructor. It taught me the importance of being in tune with my body’s needs and limits.
What do you think is the most exciting wellness innovation you have recently discovered?
Wearable technology that tracks fitness and health metrics is fascinating. It empowers individuals to take control of their health in a data-driven way. It also has created accountability and measurable goals. I think we all need goals, community, and accountability when we are trying to stay the course, not just run a sprint. Life has no finish line.
What is your idea of balanced healthy happiness?
Balanced healthy happiness to me means having a harmonious blend of physical activity, mental clarity, fulfilling relationships, and meaningful work. Realizing there are good days and bad, not throwing up our arms just because we lost focus. We often become so extreme and resolute that we are not forgiving of ourselves. Life is just a journey with obstacles and triumphs along the way. The only thing that is final is death, everything else is an option.
What do you think is the most overused word or words in wellness?
The term detox is often overused and misrepresented in the wellness industry.
Do you have a secret health or wellness tip you would like to share?
Start small and be consistent. Even a five-minute daily routine can make a big difference in the long run. The best shape I was ever in was when I worked out 30 minutes per day. Change it up! Our body is smart and efficient. Every day you do the same routine your body burns fewer calories. Muscle is your best friend, as it burns more calories, increases metabolism, and improves bone density.
What is your favorite place for a healthy vacation or escape?
I love retreats that offer a combination of nature, relaxation, and fitness activities. Places like Bali or Costa Rica are ideal for such escapes. I love all-inclusives because I participate. I’ve already paid for tennis lessons, so why not learn a new sport!
Is there a particular wellness company or brand that truly impresses you with their efforts and why?
I’m impressed by companies that incorporate sustainability into their wellness products, showing a commitment not just to individual health but also to the health of our planet. I also appreciate companies that truly care about their employees and create meaningful health initiatives, focused on social health. The last company I was the CEO of, we had a give-back day. Every office could create their own. I would travel around the world participating in the initiatives, work in a community garden, volunteer at the soup kitchen, and sort clothes to donate to the homeless. Through helping others, our community joy was elevated, and you can’t put a price on emotional health. It was truly healing and powerful for our organization. We forget wellness is heart and soul strong.
What is your favorite self-care routine?
I play “house of cards” every day. This game requires one deck of cards and four exercises. I take a break from the computer and draw 10 cards, get my heart rate up, and I am more focused and exhilarated. After going through the deck, I’ve completed an amazing workout for the day.
What is your go-to for de-stressing?
Something creative. We tend to stress out over details, information, and strategy. The creative side of the brain reduces stress and calms anxiety.
What aspect of your wellbeing do you struggle with the most, or would most like to improve?
Balancing work and personal time is something I’m continually working to improve. It’s crucial for sustained wellbeing. I love challenges and fixing things. I often forget to smell the roses.
How do you celebrate small victories?
I celebrate small victories by acknowledging them, sometimes sharing with friends or colleagues, and occasionally treating myself to something I enjoy, like a special meal or an evening off. I tend to buy a new piece of jewelry when I am dealing with a new challenge. As I look at the jewelry, it keeps me on course. I had a huge challenge at work, and I bought a very heavy chain. I had to carry a very heavy burden. I took it off when I completed the difficult task one year later. I bought a ring when I was being challenged with staying the course and not compromising my morals. It had a black and white gold band and reminded me not to lose my moral compass.
What brings you joy?
Helping others achieve their wellness goals, spending quality time with loved ones, and witnessing the positive impact of my work on people’s lives brings me immense joy. I love to teach and share knowledge, knowing my life lessons, mistakes, and successes may help someone else.
