Beyond the Body

Christina sits down with Christine, an elite client of Cut & Conquer, to talk about her mental and physical transformation since working with Cut & Conquer.When Christine first reached out to Cut & Conquer, she was struggling with nutrition, binge eating, body image issues, and the emotional challenges brought on by knee surgery and shift work. Over 8 months, Christine has not only lost 38 pounds but also completely transformed her entire mindset and relationship with food.Christine’s journey is a testament to the power of a holistic approach to fitness, where physical changes are just one part of the transformation.In this episode, they discuss:Christine’s struggles with nutrition, binge eating, body image, knee injury, and personal life challengesThe biggest factor that led Christine to invest in a coaching program like Cut & ConquerThe improvements Christine saw in her overall fitness and mental well-being after joining the programHow Christine’s mindset and relationship with food change through the programHow she stayed on track with her nutrition and workouts while travelling and working night shiftsHow the support of 1:1 accountability with her coach, the client community and the other Cut & Conquer trainers helped in her successThe importance of a comprehensive program that addresses nutrition, exercise, and mindsetMemorable Quotes:“Joining was the best thing I ever did. People are like, ‘Oh, that’s expensive. That’s crazy.’ But it’s a hell of a lot cheaper than ending up in the hospital with a heart attack or being on medication for the rest of my life.”“Don’t be so hard on yourself. But you have to have a plan. You have to have a goal, and you have to make yourself do that stuff because it’s not going to work if you don’t put that dedication in and that mindset in.”Links Mentioned:Christina’s Instagram: @knifinaCut & Conquer Instagram: @cutandconquerfitnessCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Vacations are meant to be a time to relax, recharge, and enjoy a break from the daily grind. But they can also become a slippery slope to healthy habits and make your fitness progress take a backseat. It doesn’t have to be that way. Vacation doesn’t have to mean fitness failure. Christina sits down with Ramzia to discuss their top tips for staying on track and getting back on track after vacation.In this episode, they discuss:Christina’s recent trip to Newfoundland and how she managed to stay on track while still enjoying her vacationMaintaining fitness and momentum during vacationsTips for staying and getting back on track after a tripThe importance of not expecting perfection during vacations and setting small, achievable goalsThe importance of balance in fitness and life, especially during vacationsThe need to adjust expectations and find a balance that works for your goals and schedulesWorking out on the first day of a trip to set the precedent and maintain momentumBringing snacks and avoiding sauces at restaurants to keep calorie intake in checkThree important questions to ask before and during your trip to stay aligned with your fitness goals while enjoying your time awayMemorable Quotes:“Focus on moving forward because getting back on track doesn’t matter. The train track goes forever. You might slow down, and things might happen, but the train never stops.”“It is so much more fun and meaningful to travel and go on the trips when you feel good in yourself and confident in your body.”“It’s never too late to start. I don’t care what season it is. I don’t care what month it is. You can still start your fitness journey. You can still find that balance. You can still enjoy life.”Links Mentioned:Listen to EP133: The Consequences of Under-EatingChristina’s Instagram: @knifinaRamzia’s Instagram: @fitwramziaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Age is just a number when it comes to fitness. But training in your 20s is a whole different ballgame compared to training in your 40s, 50s, and beyond. Jeff Ingram, a 55-year-old athlete and certified trainer and coach, knows this all too well. Christina sits down with Jeff to discuss how Jeff’s approach to training has changed as he’s gotten older. They talk about how the types of exercises and intensity of your workouts need to change over time and the importance of prioritizing recovery with rest days and proper nutrition and sleep.In this episode, they discuss:Jeff’s achievements in fitness and how he got started in the industryJeff’s injuries over the years and how he managed to recover and continue trainingTraining age vs. biological age and how should fitness programs be adapted  considering both in the program designAdjusting training as you mature to ensure progress without risking injuryMisconceptions about women’s strength and the benefits of training to be strongEvolving your training as you get older to focus on maintaining muscle, strength, and functional independence instead of just maximal liftsImportance of consistency, injury prevention, and finding exercises that allow you to train hard without risking injury as you ageThe value of having a coach and the benefits of professional guidanceBalancing training with other life commitments like family and careerImportance of open communication and understanding between coaches and clientsChallenges of self-coaching and the need to have a coach for coachesMemorable Quotes:“It's never too late or too old to start... you can absolutely accomplish incredible things at any age. It is just a matter of choosing your goal, making up your mind that you're going to do it, and then taking action on it.”“Deciding that you're going to do it, setting that goal, and then moving towards it is the simplest thing ever. It's just a matter of making up your mind that you're going to do it.”“Some people need to work twice as hard for half the results, and that's unfortunate, but that is just the reality of it. It doesn't mean that those results are not achievable, but it means you may need to put in twice the work and take twice the time to do it.”Links Mentioned:Jeff’s Instagram: @crowbarfitnessJeff’s Email: [email protected] Christina’s Instagram: @knifinaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Today, Christina is joined by Erin, an elite client at Cut & Conquer, who shares her transformative fitness journey and the pivotal role coaching has played in her success.Erin shares her background, from starting weight training to her nursing career, and how her fitness goals and mindset have changed since joining the SHRED program. She also opens up about her struggles with injury, nutrition, and binge eating and how working with Cut & Conquer has helped her make progress.They also explore fitness shaming and the importance of learning to say no respectfully, being okay with it, and prioritizing self-care amidst a busy life. Erin also discusses the Body Ready Method, a prenatal program to help prepare for pregnancy and childbirth and feel safe and in control.In this episode, they discuss:Erin’s fitness journey and the struggles she faced in her fitness journey Erin’s fear of reinjury and struggles with nutrition and binge eatingThe importance of a positive mindset and how it has helped her overcome challenges in her fitness journeyErin’s experience with the SHRED programThe benefits Erin has experienced from working with a personal coach and how has it impacted her fitness journeyHow Erin navigated fitness shaming and her advice to others in similar situationsThe Body Ready Method (a prenatal exercise program) and how can it help prepare the body and mind for an easier childbirth experienceMemorable Quotes:“It doesn’t have to be all or nothing. You don’t have to press the forget it button just because you had a cookie.”“Having a coach takes the guesswork out of what I need to work on, so I don’t have to put extra energy into that.”“Respectfully declining things and being okay with it will feel awkward at first, but it’s really rewarding when you can be in control of your own decisions.”Links Mentioned:Christina’s Instagram: @knifinaErin’s Instagram: @erin.haberoth.rn.bnCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Got a special event coming up and need to drop those extra pounds FAST? Christina addresses the most effective strategies to lose weight quickly without falling for stupid cleanses or useless detoxes that will make you hate your life and NOT work anyways. Learn what NOT to do and get practical tips on diet, exercise, and lifestyle adjustments that can help you look your best in a short time frame.Topics Covered:The common urge to lose weight quickly for special events and the stress it causes.Christina’s personal experience with last-minute weight loss attemptsThe abundance of bad advice and quick-fix solutions commonly found in social media comments.Practical tips on diet adjustments that are effective in a short time frame.Lifestyle adjustments that support rapid weight loss without sacrificing your well-being.Christina's Instagram: @knifinaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Richard, a client at Cut and Conquer, shares his fitness journey since joining Cut & Conquer and the obstacles he previously faced with under-eating, over training, and working shift-work.The conversation dives into how shifting his mindset around training to focus on quality over quantity, and embracing recovery for improved performance has not only transformed Richard’s physique, but changed his overall approach to fitness.Topics Discussed:Nutrition strategies for shift worker with limited food optionsFocusing on quality over quantity in training.The role of sleep in optimizing progress during shift workProper nutrition and eating enough food to support weight loss and or muscle growthDealing with instant gratification and the desire for quick progress.Tracking and controlling nutrition for specific goals.Overcoming fitness shaming and judgmentMemorable Quotes:“Fitness is a journey and that journey from being a 20 year old construction worker where I could eat where I wanted and do whatever I wanted and I still look good. To an office worker at 40 years old, you can't do the same things you did and expect the same results to happen.”“I've seen more growth out of this system that doing my ego-lift bro splits”“The fat that I could not get rid of was because of what I was doing to myself. I was doing too much work with not enough food.”“The longer you wait, the harder it gets. There's no doubt about that in my mind.”ChaptersIntroduction and Background (00:00)Fitness Challenges associated with Shift Work (04:15)Mindset Shifts and Overcoming Misconceptions (07:30)Prioritizing Recovery and Sleep (13:26)Letting go of “ego-lifting” and “bro splits” (19:38)Richard’s experience working with the Cut & Conquer team (21:25)Challenges in the Fitness Industry: Gym Intimidation and Food Shaming (27:03)The Significance of Nutrition and Tracking Food Intake (31:06)Christina's Instagram: @knifinaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Ever feel like no matter how FEW calories you eat, you just can’t lose weight? Christina and Ramzia discuss the impact of chronic undereating on weight loss, muscle growth, metabolic health, and hormone balance.They debunk the concept of starvation mode and explain the physiological reason why it can feel as if the “less you eat, the more weight you gain.”The conversation highlights the need to re-learn your hunger cues, prioritize sleep, and avoid extreme pro-longed calorie restriction for easier weight loss and improved overall health.They also provide tips for including more nutrient-dense foods in your diet, tracking food intake, stimulating appetite, and the importance of reverse dieting.In this episode, they discuss:The negative effects of malnourishment on weight loss, muscle growth, metabolism, and hormones.What is metabolic down-regulation, and how to know if this is happening to youSymptoms of under-eating such as hair loss, irregular menstrual cycles, loss of appetite and moreStarvation mode is a highly misunderstood conceptEating more food can actually lead to more weight loss and a leaner physique in the long runReverse dieting takes time and requires a shift in mindset and self-imageHow to set a consistent eating schedule and track food intakeMemorable Quotes:"You don't understand how much you're suffering until you start feeling normal.""Metabolic down regulation refers to the reduction in your metabolic rate as a response to prolonged calorie restriction."“Your body doesn't quite trust you yet because you haven't been feeding it for so long.”"Sometimes you have to accept that you're probably not going to lose weight."Links Mentioned:Christina's Instagram: @knifinaRamzia’s Instagram: @fitwramziaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Nicky, an elite client at Cut and Conquer, shares her journey of overcoming health challenges and transforming her mindset and lifestyle.She discusses her battle with health issues, significant movement restrictions, dealing with divorce, and the impact that stress and weight gain was having on her physical and mental well-being. We dive into Nicky’s story, the ups, the downs, and the steps she is taking with Cut & Conquer to continue to improve her health and prevent the potential onset of MS.Nicky shares her experience working with Cut & Conquer and emphasizes the team’s commitment to finding modifications and making adjustments to accommodate her limitations. She highlights the value of having a professional support system and being open to asking for help. She also expresses her appreciation for not just the coaches but the other clients in the Cut and Conquer community and the positive impact they have had on her journey. In this episode, they discuss:Nicky’s health struggles and overcoming them working with Cut & ConquerListening to her body pains and adapting her workouts by finding substitutes for exercises that cause painShifting her perspective to embrace imperfection and focusing on momentum over perfectionImportance of mental health, self-care, asking for help, gratitude journaling, and resilience through challengesBenefits of personalized coaching and community supportAppreciation for Ramzia's personalized coaching style and feeling supported vs judgedNicky's advice to people struggling with their healthMemorable Quotes:“I actually have no cartilage in my knees. So squatting, bending, stairs, literally anything where the knee moves, it's just bone on bone.”“Last April, I had a scare and thought I was having a stroke– and my health just kind of kept going downhill from there, on top of injuries they also found some abnormalities in my brain. I didn't really realize until I started with Cut and Conquer how much weight I had actually gained too.” "I'm still trying to move my body to make everything, brain, body, and everything feel good.""You don't have to rush it. You're not going to lose 20 pounds overnight.""You can't lose if you just keep showing up."“It helps having a community and people who actually listen to you when you're saying, this isn't working, can you help me find something different? And that's why I love working with you guys.”Links Mentioned:Christina's Instagram: @knifinaNicky’s Instagram: @nickyjm88Nicky’s Arts & Crafts Business @knotsandthingsbynkRamzia’s Instagram: @fitwramziaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/  Hosted on Acast. See acast.com/privacy for more information.

Ever feel like something is missing with your fitness classes? You are showing up, sweating it out, but not really seeing changes in your body?In this episode, Christina and Ramzia discuss the consequences of random fitness classes or workout sessions that have no rhyme or reason behind them. They touch on things such as elevated cortisol, under recovery, increased appetite, overeating, and lack of periodization.They explore the benefits of online coaching, including customization, goal alignment, and the importance of mindset; while discussing the limitations of fitness classes in achieving specific body transformation goals as well as injury prevention for unique circumstances.In this episode, they discuss:Christina and Ramzia’s transition from in-person training to online coachingWhy fitness classes are not effective for specific body transformation goalsThe importance of aligned nutrition is achieving fat loss and muscle growthHealth benefits of mobility and flexibility workThe importance of teaching clients how to think and become self-accountableChristina gives a shout out to in-person trainer: Jeff IngramWho may benefit from fitness classes and 1:1 personal trainingWhat to look for in a quality coaching programWhat questions to ask when searching for a coachDifferent phases of fitness, such as cutting fat, reverse dieting and building muscleMemorable Quotes:“If you are relying on a fitness class to transform your physique, good f*cking luck.”"There is a way to do less and achieve more."“One of the most powerful tools you can give someone is teaching them how to think”“Why I love Cut and Conquer and why I love online coaching is because we're not just pushing them to lift heavier but we're teaching core values that they're gonna take with them forever.”Links Mentioned: Christina's Instagram: @knifinaRamzia's Instagram: @fitwramziaCoaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Christina sits down with Kate Arnold, a client who has been working with Cut and Conquer for over a year. Kate shares her journey with PCOS, struggles with nutrition and body image, and the progress she’s made working with her coach at Cut and Conquer.They also discuss Kate’s journey with body recomposition, mindset, and her experience with PCOS.Their conversion also dives into the toxicity of diet culture – Kate shares her past struggles with disordered eating and the mindset shift she experienced through working with Cut and Conquer.In this episode, they discuss:Kate’s struggles with disordered eating and restrictive dietingWorking smarter instead of just working harderThe challenges of navigating PCOSCommon misconceptions surrounding nutrition for hormonal issues.Different phases of fitness, such as cutting, building, and reverse dietingCut & Conquer’s approach to coaching and the emphasis on fitness education for clientsKate’s passion for running and her goal to be the healthiest version of herself.The importance of having a knowledgeable coach and a supportive fitness community.Kate’s real estate services and how to connect with her if you are looking to buy or sell a homeMemorable Quotes:“I came for the fat loss, but I stayed for the mindset.”“PCOS requires a proper strategy to lose fat while being mindful and healthy.”“When I signed up for this program, I thought maybe I would work with you guys for three months and lose some fat and gain some knowledge and then move on and be on my way. I really didn’t realize that I was going to dive so deep into myself and my practices. The learning has been fascinating. I love that aspect of it.”Links Mentioned: Christina's Instagram: @knifinaKate’s Instagram: @katearnoldymmCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

There’s a darker, grittier side of fitness that nobody is talking about.In today’s episode, Christina and Ramzia break down how fitness is not always healthy and there is a dark side to the industry. They share their personal experiences with feeling insecure about their bodies and the constant pressure to look a certain way as leaders in the industry.They also discuss body image, comparing oneself to past versions, and the cycle of “never feeling satisfied” that often leads to unhealthy practices such as extreme dieting and overtraining.Tune in to discover the importance of finding a sustainable approach to fitness.Episode Highlights:[00:00] - Intro[01:28] - Congrats to Ramzia for finishing her degree[05:01] - Ramzia’s experience with the pressure to look a certain way[08:36] - Christina’s struggles with body image issues from a young age[09:51] - Societal pressure to meet unrealistic beauty standards[14:12] - The challenges of fitness mindset[15:53] - Common fitness misconceptions[17:26] - Unsustainable fitness practices[20:45] - Finding the right approach for you[23:47] - Christina’s struggles with body image after competing[25:29] - The ongoing cycle of self-criticism [27:21] - Take setbacks as learning experiences and focus on moving forward[29:31] - Set micro-level milestones[31:19] - Mental hack for starting an unwanted task[33:29] - Imposter syndrome and pressure in the coaching industry[37:38] - Setbacks are actually valuable for growth[40:13] - Fitness shaming[43:10] - A funny story about Brendon[45:38] - Wrap-upMemorable Quotes:“Fitness is presented as being healthy and being so constructive...but there’s also some pretty shady shit that happens in this industry.”“When you don’t feel like doing something, just start doing anything that’s a little bit similar to that thing. And it’s a lot easier to segue into that thing.”“If you keep waiting for the perfect time, the perfect body, the perfect life, you’re never going to start.”“One of the most valuable things that can happen in a fitness journey is to have a setback. Because if you never encounter a setback, you have no idea how to deal with it.”Links Mentioned: Christina's Instagram: @knifinaRamzia's Instagram: @fitwramziaCoaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Are you confused about whether you should cut or bulk first in your fitness journey? Christina is here to help you navigate that. She talks about cutting (losing weight) and bulking phases of the fitness journey and shares the benefits and drawbacks of first focusing on losing fat or building muscle. Christina also provides tips and questions you need to ask yourself to determine the best approach for you according to your fitness goals.In this episode, Christina discusses:Should you focus on losing fat or building muscle for your fitness goalsThe importance of nutrition for weight loss and muscle growthCutting (losing weight) and bulking phases of fitness journeyUpcoming free fitness challenge by Cut & Conquer FitnessPros and cons of cutting vs. bulking phasesBulking doesn’t always mean getting big and bulky – it can simply mean building your metabolism Factors to consider when you’re deciding if it’s time to cut or build muscleSome misconceptions about fitness and weight loss on social mediaTips and questions to ask yourself for setting fitness goals and choosing the right planListen to EP81: How to Eat for Weight Loss Without Wrecking Your MetabolismMemorable Quotes:“The only thing that really determines whether you are losing weight or gaining muscle is your nutrition.”Links Mentioned: Christina's Instagram: @knifina Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

You know what? When it comes to calories, one size does NOT fit all! In this episode, Christina tells you how to determine how many calories you should be eating. She explains the complexity of calorie intake, provides the key factors to consider when planning your calorie intake goals, and debunks common myths around calorie formulas.In this episode, Christina discusses:How to determine your calorie intake for weight loss and muscle gainImportance of factors like goals, lifestyle, etc when considering your calorie intake goalsHow food choices, metabolism, and consistent eating habits affect how calories impact fitness goalsFactors to consider when figuring out how many calories to eat Dangers of extreme dieting and the importance of strategic nutrition for maintaining resultsEating enough protein, managing hunger, and considering food volume not just calories for weight managementMyths about calorie formulas and salads being very healthyMemorable Quotes:“If your coach is good after you’ve been working together for several weeks, it’s probably not the calories that are too high or too low. It's probably your food choices.”“You can make 1200 calories into a lot. And I mean a lot of food if you do it right, and you do it properly, and you space your meals out properly, and you're eating higher volume.”“If you are trying to lose fat, and you are trying to look and feel better, do not cut your carbs, do not slash your carbs, or try to not eat carbs. Please do not do it. It is not smart. It is not beneficial in any way, shape, or form.”“If you’re someone who actually wants to lose weight intentionally in a way that’s going to set you up for long-term success and actually looking and feeling better, you have to be a little more strategic than just hopping on the Keto train or just slashing your calories.”Links Mentioned: Christina's Instagram: @knifina Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

After seeing mind-blowing transformations from the SHRED 2023 program and the high demand, Cut & Conquer has decided to make this summer hotter than ever with the Summer SHRED Program—a 16-week fat loss transformation program. Christina introduces the Summer SHRED Program and addresses common queries regarding it—what exactly can you expect from this Summer SHRED, the duration, how it differs from SHRED 2023, and more.If you’re ready to get seriously shredded for summer, don’t wait—submit your coaching application by the DEADLINE (March 21) to secure your spot!In this episode, Christina discusses:Details about the Summer SHRED program—duration, check-ins, nutrition plans, suitability for different genders, etcCommon questions asked about the SHRED program—How much weight can you lose in this program? How long is the program? What are the workouts? What makes SHRED so effective? Can you train at home?Is SHRED customizable and injury-friendly? Does it help with binge eating? Can men join the program? Listen to episode 73 for more details on SHRED: EP73: SHRED is Back! All About Our #1 Fat Loss Program Memorable Quotes:“It’s not just about the number on the scale. Fitness and weight loss are about so much more than that. It’s about how you feel, how your body looks, how you perform, and so much more.”“I can confidently say we have never, ever in the history of, since I’ve been coaching back in 2018, we’ve never had someone successfully follow this program and not achieve a mind-blowing transformation and be very, very happy with their results.”“If your nutrition is dialed in, your intensity is dialed in, and your intentionality is there... Whether you’re training at home or in the gym, you’re gonna see the growth that you want to see.”Links Mentioned: Christina's Instagram: @knifina TikTok: @knifina Apply for SHRED Here: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Christina and Brendon recently went on vacation in Mexico, and today, they share their fun in the sun and adventure stories from their trip. They share all the highlights of their trip, from the resort they stayed at to all the activities they did. One of the activities really stood out—Brendon got the opportunity to do something pretty unique. Tune in to hear about their trip and the special moment Brendon had. You won't want to miss this episode!In this episode, they discuss:Their flight experience from Edmonton to Cancun and long delays at Cancun Airport customsTheir experience staying at a luxury resort in Cancun and the pros and cons of their experience thereSpa treatments, pools, and other services at the resort, like the 80s cover band night Food and drinks they had and their favorite taco spot in Playa del CarmenAtmosphere and social interactions at the resortTheir catamaran trip to Isla Mujeres, where they snorkeled and rented a golf cart to exploreLinks Mentioned: Christina's Instagram: @knifina TikTok: @knifina Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Juggling kids, work, chores and everything else on your to-do list can make prioritizing your own health and fitness seem impossible. But it doesn’t have to be that way! Health and fitness can definitely fit into your busy parenting schedule with a little planning and creativity.Christina is joined by Cut & Conquer head coach and new mom, Brittany, to share tips on how to survive and thrive in your fitness journey without feeling the mom's guilt and still being the healthy role model for your kids and your family. In this episode, they discuss:How to take care of children while also taking care of yourself Tips for managing fitness and parentingFinding discipline and being adaptable to your fitness goals as a parentInvolving children in exercise by playing sports with them or doing workouts togetherSetting up a simple home gym to make workouts easierAffordable home gym equipment that parents can useTeaching kids healthy habits and making exercise a regular part of family lifeMeal prepping on weekends so you have food ready during busy weeksMemorable Quotes:“No matter what, as an individual, as a woman, as a mom and dad, whatever, you still have needs that need to be met in order for you to show up as your best.”“Life is truly about balance and making choices that determine trade-offs for you and your family.”“If fitness is a priority for you, you’re going to find a way to make it work.”“There’s always something you can do, no matter how busy or overwhelmed. Like there’s always something you can do for your mind, your body, your nutrition, somewhere every day.”Links Mentioned: Christina's Instagram: https://www.instagram.com/knifina/  Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/  Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all Hosted on Acast. See acast.com/privacy for more information.

Do you find yourself stuck on a plateau no matter how hard you work? Do you know improper form could be the reason why you’re not seeing results? And slowing down your reps to focus on the mind-muscle connection generates way more gains than speeding through them?  This week, Christina and Ramzia discuss why getting your exercise form and technique right is the most important thing when working out. They break down the often overlooked fundamentals of working out, like posture, range of motion, specific muscle targeting, etc, that are so crucial for achieving your fitness goals.In this episode, they discuss:Why proper exercise form is so crucial for achieving your fitness goalsHow improper form can lead to plateaus, frustration, and inefficient workouts Prioritizing form over lifting heavy weights or high repsSlowing down the tempo and focusing on mind-muscle connectionUsing the full range of motion for most exercisesThe 5-step formula for exercise: setup, stabilize, initiate, contract, controlCustomizing your workouts to your fitness level, goals, and mobility issuesMemorable Quotes:“Lifting heavier does not mean your muscles are going to grow more or grow better. And it does not mean you’re going to have better results. And in fact, it can often have an adverse effect.”“Every single exercise you do, every single rep should have good form, whether you’re doing one rep, head reps, 30 reps, or 100 reps. Your reps should look the same.”“Perfect form can and will look different for each person. However, it’s possible to have perfect form.”“People who have desk jobs or equipment operating jobs usually, unfortunately, have poor posture. But posture can be pretty much 100% corrected just through proper training and proper exercise execution with resistance training.”Episode Mentioned: EP115: How SLEEP Can Make or Break Weight Loss Links Mentioned: Christina's Instagram: @knifina Ramzia's Instagram: @fitwramziaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

In the early stages of romantic relationships, things often start off great with that honeymoon phase. But maintaining that bond once the excitement wears off takes continuous effort. Christina and Brendon had been together for about four years now. And their relationship is continuing to get better and better. They share the strategies that helped in deepening their bond over the years.In this episode, they discuss:Strategies that have helped them to strengthen their relationship over the yearsTaking time to get to know each other by doing fun activities togetherHaving arguments and disagreements without them turning into massive fightsThe importance of communication in relationshipsHow starting his fitness journey helped Brendon boost his self-confidence and other areas of lifeTheir fitness and nutrition goals — meal planning, portion control, etcHow cutting back on TV helped them with their health and relationshipHaving a trusting relationship when it comes to phones and passwordsMemorable Quotes:“Fitness and working hard for your physique is something that you cannot take away from someone.”“If you're trying to lose weight and you're not eating delicious food, you're doing it wrong.”“The biggest thing that has made a huge difference on our connection and our fitness is cutting TV back out of our lives.”“Trust is huge in a relationship, even in anything in friendship and business and everything. But trust is something that constantly has to be worked on.”Links Mentioned: Christina's Instagram: @knifina Christina's TikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Are you trying to lose weight but not seeing the results? Despite tracking your calories and exercising regularly, does the number on the scale remain unchanged? If you’re wondering why you’re not losing weight despite being in a calorie deficit, Christina gives you three different reasons that are stopping you from losing weight.In this episode, Christina discusses:The concepts of calorie deficit and thermodynamics for weight lossWhy some people may not be losing weight despite being in a calorie deficitNatural factors that impact your weight loss–inflammation, sleep, water retention, etcYou’re tracking your calories inaccurately Metabolic adaptation–metabolism slows as weight is lost to conserve energySome tips and strategies for sustainable weight lossMemorable Quotes:“You can lose weight just through nutrition. And that’s why nutrition is so important. But what’s even more important than nutrition is your mindset about your nutrition and your perspective about food in general.” “It’s not just about calories in, calories out. It’s about where those calories are coming from and the ratio of those calories.”Links Mentioned: Christina's Instagram: @knifina Christina's TikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Do you have all these amazing goals for your life, but feel like you are struggling to gain traction? Does it seem as if life never slow downs, and you just feel overwhelmed by it all? Today, Christina shares some important life lessons she has gained over the past several years. She also explains how her biggest lesson has brought her more peace than she has known, and how she hopes this lesson can help you if you are struggling with overwhelm.In this episode, Christina discusses:How our challenges can help us growUnhealthy relationships with food, partners, and body imageFeeling lost and self-abandoning to please othersBeing overworked and only sleeping 3 hours a nightThe most challenging year of her lifeNot taking responsibility for other people’s issuesWhy you have to put yourself firstInvesting in the wrong memberships and programsAccepting there will always be things that need to be doneChoosing to communicate things differently to othersHer biggest lesson & how it has improved every area of her lifeMemorable Quotes:“In every obstacle and challenge you face, there’s a lesson that can help you grow and elevate to the next level.”“You have to be the most important person in your life if you want to serve anyone else to a high level.”“You can move forward hating yourself, or you can move forward loving yourself. It’s going to be easier to move forward from a place of love.”“It’s not about more. It’s about better.”Links Mentioned: Christina's Instagram: @knifina Christina's TikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

In this two-part series of binge eating, Christina continues her discussion on binge eating habits and overcoming them. She talks about hunger cues and the psychology behind bingeing and shares the best tips for overcoming binge eating habits.Christina also discusses the Binge Eating Decoded course offered by Cut & Conquer Fitness and how it helps clients struggling with binge eating habits overcome the behavior through personal development.In this episode, Christina discusses:Why intuitive eating is not the best approach for binge eatersThe impact of societal expectations on hunger cues and binge eating habitsThe importance of understanding our hunger cues and responding to them Why macro calculators don't workThe physiological and psychological aspects of nutrition and binge eatingStrategies for overcoming binge eating Binge Eating Decoded course — who is it for, how does it help clients overcome binge eating, and how to enrollMemorable Quotes:"There's an unfortunate misconception out there that the key to losing weight is eating less, which is not true.""When you're battling some type of eating disorder, meal timing really matters. Meal timing is going to affect your hormones and blood glucose. It is going to affect so many things that can trigger or chain of reduced triggers around food and cravings.""If you really want to make traction with your eating disorder and truly overcome these urges, you have to be willing to make it a priority. You have to be willing to create the space in your mind.""If you are constantly overwhelmed, neglecting your own needs, skipping the gym, workouts, meals, recovery, or not sleeping enough, you're gonna keep eating at night. You're gonna keep binging."Episode mentioned: Beyond the Body EP85: Why I Don't Believe In Intuitive Eating for Weight LossLinks Mentioned: Christina's Instagram: @knifina Christina's TikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

If you are someone who has been battling binge eating, emotional eating, and that uncontrollable urge to snack, then this episode is for you.Binge eating is a complex issue that goes beyond just overeating or failing diets –it can not simply be fixed by dieting! Today, Christina discusses binge eating disorder, common triggers for binge eating, the cycle of bingeing and guilt, and how to overcome bingeing urges.In this episode, Christina discusses:Christina’s experience with binge eating disorder and body image issuesHow binge eating goes beyond overeating and is not simply fixed by dietingPsychological aspects of binge eatingCommon triggers for binge eating — stress, trauma, using food as comfort, etcWhy simply focusing on weight loss does not address the psychological factors of binge eatingThe cycle of binge eating and self-punishmentTips for overcoming bingeing urges Memorable Quotes:“Your brain is not meant to keep you happy. Your brain is designed to keep you safe. So whatever behavior and feeling and way of living you are used to, whether it’s great or whether it’s bad, that is what your brain is going to associate with safety.”“You do not have to go through life feeling controlled by food. You do not have to go through life feeling insecure.”“Your body is like the only thing that’s going to be with you for your entire life. You cannot get away from it.”Links Mentioned: Christina's Instagram: @knifina Christina's TikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

A lot of people don't know what they're doing when it comes to tactics and strategies for getting good quality protein into your diet in a realistic way that fits your life. But you can leave that challenge behind by listening to this episode and following Christina’s advice. Today, Christina talks all about protein and busts the myth that it is challenging to reach your protein target or increase protein consumption.In this episode, Christina discusses:Strategies for increasing protein intakeConsuming protein multiple times per day for optimal muscle growth and recoveryImportance of eating protein with every mealNutritional benefits of egg whites and different ways to incorporate egg whites into mealsDairy sensitivity and its impact on healthWhat you should and shouldn’t do when it comes to protein powderImportance of whole foods and pairing plant and animal proteins for optimal nutritionFactors to consider when planning your protein intakeAn example of how a person’s protein intake could be too high or too low based on their body composition and historyMemorable Quotes:“Just because something is hard for you right now, doesn’t mean it’s actually challenging. It simply means you haven’t learned how to do it yet.”“Pair animal proteins with plant proteins for a complete amino acid profile.”“Knowing how much protein you need is so important. Otherwise, you’re taking a shot in the dark with your nutrition goals.”Episodes Mentioned: EP63: How to Master Your Meal Prep Once and for All EP107: Macros vs Meal Plans: What’s Right for You?Links Mentioned: Christina's Instagram: @knifina Christina's TikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Today’s episode is a meet-and-greet session with Cut & Conquer’s coaches, Get to know them on a more personal level and learn interesting facts about their lives and fitness journeys. They also share the concepts that have accelerated their fitness progress over the years. The three had an engaging discussion about mindset, goals, and staying motivated. In this episode, they discuss:How they got started in fitness and their journey to becoming a coachInteresting or unique things about the coachesThe biggest things that have accelerated their fitness journey the mostTips for anyone looking to accelerate their life4 concepts that have accelerated Christina’s fitness journeyTheir favorite thing about being a coachTheir favorite things — #1 fitness/nutrition tip, favorite meal, guilty pleasure, etcMemorable Quotes:“If you really want to change your life and take your fitness and your health goals to the next level, you have to be willing to take risks, take chances, push yourself, fail, learn, and try again.”“Discipline will always win over motivation.”Links Mentioned: Christina's Instagram: @knifina Ramzia's Instagram: @fitwramziaChristina's TikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Are you struggling to lose weight no matter how hard you try? The secret to achieving your weight loss goals might just be lying right next to you — SLEEP! Today, Christina is joined by Ramzia to discuss how your sleep can make or break your weight loss. They also share tips to optimize your sleep and explain how important it is for your fitness journey. They want you to go into 2024 with the intention to optimize your sleep to improve your life.In this episode, they discuss:Advice to prioritize sleep above everythingChristina’s struggle with sleep and how improving her sleep quality has changed her lifeThe impact sleep has on your overall physical and mental health but also on fitness and muscle growthThe importance of recovery in achieving successStudy that shows how sleep impacts weight lossHow napping can be helpful for muscle growthAdvice to not eating close to bedtime for improved digestion and sleep qualitySome tips to improve your sleepWhat do you do if you have low energy levelsMemorable Quotes:“Prioritize sleep above everything else. It’s shocking how much of an impact it has on your physical and mental health. Make it a non-negotiable part of your routine.”“Weight loss is not just about the number on the scale. It’s about losing fat, not muscle. Sleep plays a crucial role in this. Don’t sacrifice your sleep for the sake of hustle culture.”Links Mentioned: Christina's Instagram: @knifina Ramzia's Instagram: @fitwramziaChristina's TikTok: @knifina Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Today, Christina is joined by Brittany to discuss their top reflections of 2023. They dig into their unique experiences of the year, including their achievements and challenges, the things they are most grateful for, the highs and lows of the year, as well as the lessons they have learned. They also reveal their words for 2024 and how 2023 has shaped them.In this episode, they discuss:Christina and Brittany’s word for 2024Things Christina and Brittany are most grateful for in 2023Brittany’s year as a new mom and the challenges and joys of parenthoodAccomplishments of this year: achieving triple gold at a show, giving birthThe hardest part of 2023: health issues, postpartum depressionLessons from 2023: appreciating health and not wishing moments awayAdvice for pushing comfort zones but also realizing your strengthChristina and Brittany’s goals for 2024Memorable Quotes:“Time is free. But it’s priceless.”“Pick a word that is going to challenge you. Don’t pick a word that you’re like, ‘Oh, I like that. I’m really good at that thing.’ Pick something that aligns with you and you’re struggling with.”“When you don’t have your health, you regret not taking action when you did. And sometimes it’s too late.”Links Mentioned: Christina's Instagram: @knifina TikTok: @knifina Brittany's Instagram: @beeburgessCoaching Application: https://cutandconquer.typeform.com/CQA-application  Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

The holiday season is the biggest self-sabotage season – there are gatherings, drinks, treats, barbecues, all those things that seduce us into betraying our health and fitness goals. But what if you could trust yourself to enjoy these occasions without feeling ashamed or stressed about betraying your health goals? What if you could spend quality time with your family without worrying about food or self-sabotage? Christina shares some holiday fitness hacks to help you stay on track during December so you can make memories and enjoy the holidays without feeling restricted or guilty.In this episode, Christina talks about:Five important perspective shifts for holiday fitnessCut And Conquer’s 12-day fitness challengeSome holiday fitness hacks to stay on track during December:Eat before social events to avoid bingeing laterAt parties, choose foods you can see the ingredients of to eyeball portionsBring healthy food options to share at partiesPrioritize indulgences – categorize foods as every day, sometimes, or treat options.Manipulate workouts if needed Set clear intentions for social events Memorable Quotes:“You can’t expect to achieve the outcome without going through the process and laying the foundation, setting the stage, working on your mind, and getting your strategy in place – knowing what you need to eat and how to train.”“There’s never a perfect time to start anything. We often wait for January, thinking we’ll have more time, but there’s always something — kids, schedules, work, illness, unexpected events.”“When you start physically feeling better, you start feeling better in every aspect.”Beyond the Body episodes mentioned:Episode 73Episode 65Links Mentioned: Christina's Instagram: @knifina TikTok: @knifina Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

We’ve all been there – starting a new fitness routine with motivation sky-high, only to abandon it a few weeks in. Today, Christina dives deep into the psychological factors that motivate our behaviors and sabotage our goals. She shares why breaking out of old patterns can be challenging, even when we know we want something different.In this episode, Christina talks about:Behavior change and why it can be so challenging to break old habitsHow behaviors are motivated by either moving towards pleasure or away from painChristina’s struggle with sleep for years and how she overcame itFitness shaming and self-sabotageSeeing other’s judgments as reflections of their own insecurities, not of usWhy do people make decisions based on emotional needs, even when they know it’s not the best choiceChanging beliefs and habits can be uncomfortable, but it’s important to give yourself permission to question and change themMemorable Quotes:“Give yourself permission to question things. If you feel like you believe something so strongly, allow yourself to question it, allow yourself, and give yourself permission to be uncomfortable.”“Sometimes simply allowing yourself to sit with the discomfort and to sit with those uncomfortable feelings is enough to prove to yourself that you are actually safe.”Links Mentioned: Christina's Instagram: @knifina TikTok: @knifina Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

With the ebbs and flows of life, staying committed to your fitness routine or goals looks quite unrealistic. But with the right strategies, you can effectively manage your time and prioritize your health. Today, Christina is with special guest Ramzia Kanbar – a university student studying Kinesiology and a coach at Cut & Conquer. Balancing her busy schedule as a university student and a fitness devotee, Ramzia proves herself a master of time management. Today, she shares how she is able to manage her time for fitness success.In this episode, they talk about:How Ramzia makes time for workouts while being a busy university studentWhat motivates Ramzia to get her tasks doneRamzia’s meal prep processHow Ramzia maintains her commitment to regular gym sessions with her busy lifeDon't wait until you're fit to seek help or support because it's often when you need it mostThere will never be a “perfect time” to reach your goals – take action nowTips on navigating situations where friends and family may not support your fitness goalsQuick protein sources and protein-rich snack optionsRamzia’s #1 practice for recharging and taking time for herselfMemorable Quotes:“If you can make certain habits stick when you are in times of chaos, imagine how powerful those habits are going to be when you're not struggling.”“Now is the right time, there will never be a perfect time.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifinaRamzia's Instagram: @fitwramziaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Going an all-in-or-nothing mindset may sound motivating, but in reality, it may be very harmful not only to your health but also to your goal. Today, Christina discusses the dangers of all-or-nothing thinking when it comes to fitness goals and body transformation. She explains how this mentality is not sustainable and often backfires.In this episode, Christina talks about:Going from zero to 100 – why this thinking doesn’t really work long-termWhy doing cardio every day is an uneducated and stupid thing to doDieting without understanding your nutrition is like building a house without a proper foundationFocusing on step-by-step improvements rather than extreme resolutionsChristina’s frustration with her body after the prep and struggle to achieve the same results as beforeFocusing on progress rather than comparison to past accomplishmentsAppreciating yourself at different stages of your fitness journey instead of only focusing on the end goalMemorable Quotes:"If you can improve a little bit every day, you're going to gradually basically improve your capacity to do things better.”“It's okay to be proud of yourself and appreciate yourself while still not being satisfied, and still wanting more and still wanting to improve.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Besides elite 1:1 coaching, what kind of programs does Cut & Conquer Fitness offer? How can you work with the team? What does the Academy look like? In this episode, Christina does an overview of the different Academy programs Cut & Conquer Fitness has right now.In this episode, Christina talks about:Life update – reverse diet, plans for competing in eventsDetails of different programs, duration options, and focus of each program:For women: Lean Queen, Booty Queen, Muscle Majesty, Beginner programFor men: Cutting program, Bulking programDiscounts available for different programsOption to switch between programs based on changing goalsAccess to home, gym, travel, and injury modification workoutsTwo spots are open in the elite one-on-one mentorship programLinks Mentioned: Christina's Instagram: @knifinaTikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/  Hosted on Acast. See acast.com/privacy for more information.

Halloween is one of the most fun times of the year. But it can also be one of the hardest when it comes to sticking to your health goals — With all the candy and sweets, giving in to cravings is easy. Today, Christina discusses how to survive sugar cravings and temptations during Halloween.In this episode, Christina talks about:Sugar cravings during HalloweenThe biology of sugar addictionThe brain's main fuel source is glucoseThe role of taste and abundance in triggering sugar cravingsHow marketing companies manipulate consumers by adding hidden sugars to foodsBeing mindful and making choices that support your identity and purposeTips and strategies to help you stay on track during the holidaysMemorable Quotes:“Just because you have never been able to do something, doesn't mean that it's not possible. It just means you don't yet have any evidence in your life, to suggest that you could do that thing.”"Reflect on what worked and what didn't work for you in the past, and use Halloween as a learning experience.""There is really no such thing as failure. You either learn or improve, or both." Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

When it comes to nutrition for fitness goals like weight loss or muscle building, there are two main approaches – following macros or following a meal plan. But which one is right for you? Christina is here to help you with that.In this episode, Christina talks about the different approaches to nutrition – following macros or meal plans. She also shares which approach you should follow for better results and how the same approach doesn't work for everyone.In this episode, Christina talks about:Choosing between macros and meal plans depends on your lifestyle and personality3 common personality types when it comes to dieting:Those who prefer structure and simplicity, just wanting to be told what to eatThose who value flexibility and enjoy trying new recipesThose who are a mix, wanting flexibility but also some structureThe pros and cons of meal plans and macros trackingCut & Conquer’s way of designing nutrition plan Memorable Quotes:"No matter how strict or flexible your nutrition is, you're still going to need to plan ahead.""The nutrition approach and the amount of calories and the amount of macros that you start with on your plan, it's highly unlikely it's going to be the same as what you end with.""Everyone's journey is so different. And that's why it's so important to have an approach and a strategy that works for you."Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

It's so unfortunate that a lot of people are not comfortable in their own skin — And that's the reality of the world we're living in. But true confidence comes from within, not from external appearance. That's the message Christina wants to share with you today.Christina talks about building body confidence so that nothing can hold you back. She also shares questions you should ask yourself to gain self-awareness and confidence.In this episode, Christina talks about:Body confidence and its impact on self-worthThe root of body confidence issuesCommon reasons why most people don't give their best effort in their fitness journeyChristina's past insecurities and how she overcame themFactors that lead to low self-worth and lack of confidenceHow to build self-awareness and confidenceQuestions to ask yourself for personal growth and self-awareness:1. What triggers me?  2. Why does it trigger me?3. What unmet needs do I have?4. How can I better meet these needs?  5. What can I commit to doing to build trust in myself?6. What beliefs would serve me in this journey?Memorable Quotes:"If you can create confidence from within, then you are no longer going to be limited by the external.""Our ultimate goal should not be to achieve the outcome to gain confidence but gain confidence to achieve the outcome.""The people who truly love you are going to love you. And the ones who don't aren't meant for you.""If being yourself offends someone, that has everything to do with them and nothing to do with you. Because just as I am interpreting everything through my own lens, so is everyone else.""Building confidence is about keeping promises."Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

You must have heard about the popular weight loss drug Ozempic — it seems to be the biggest thing for weight loss lately. But does it work? What are the side effects? Is it right for you and your goals? Christina is here to give you an easy-to-understand and simplified version of what you should know and consider before deciding if Ozempic is right for you. She breaks down how it works, the side effects of Ozempic (the list is quite hefty!), and whether it can work long-term for weight loss, and shares her personal view on taking Ozempic. NOTE: The information provided by Christina in this episode is not medical advice. You should always consult your healthcare provider before starting any new medication or medical treatment.In this episode, Christina talks about:What is Ozempic, does it really work for weight loss, and how it worksThe difference between Ozempic and fad dietClearing the misconceptions about weight loss and fat lossCan Ozempic sustain long-term weight lossCommon side effects of OzempicWhy nutrition is the key to weight loss, not drugsSuccess stories of people who have achieved sustainable weight loss with Cut & Conquer FitnessChristina’s thoughts on taking Ozempic for weight lossMemorable Quotes:“There is no substance that can magically melt fat off of your body.”“Losing the weight doesn’t necessarily mean you are losing fat; it just means the scale, the number on the scale is going down.”“Nutrition literally dictates your weight loss journey: that is on Ozempic, that is off Ozempic, that is on any drug, off any drug, with any type of metabolic disorder or without a metabolic disorder, no matter what.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Coaching Application: https://form.typeform.com/to/XJD4NYKK  Free FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

If you’ve ever struggled with weight loss plateaus, felt like your progress was stalled, or found it difficult to shed those last few pounds, then this episode is for you. In this episode, Christina delves into the intriguing world of reverse dieting. She explains reverse dieting and how it can help you break through the dreaded weight loss plateau and find success in your weight loss journey. In this episode, Christina talks about:What a reverse diet is and how it differs from a traditional dietWhat happens to the body during a conventional fat-loss dietWhy reverse dieting is important after losing weight Debunking the misconception that reverse dieting is just about gaining weightThe benefits of a reverse dietingHow long does a reverse diet lastA scenario to illustrate how a reverse diet can allow you to weigh less but eat more calories, making future weight-loss phases easier and more effectiveMemorable Quotes:“The amazing thing about reverse dieting is not only does it mitigate the amount of unwanted fat gain, but it also allows you to set yourself up for better success in the future and make your next round of fat loss even easier the next time you do a cut.”“Fitness is meant to make you healthier and make you feel good. It’s not meant to feel like a constant battle and a constant fight and constant burnout and overwhelming frustration.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Coaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

An unexpected question from Brendon, a rain-soaked magical moment, shocked Christina, a heartwarming proposal, a radiant ring, and kisses and smiles on all the faces. Yes, you got it right. Your dear host Christina GOT ENGAGED! And today’s episode is all about her proposal story. Join Christina as she shares her engagement story, reflecting on her relationship, expectations, surprises, and emotional experiences during the special moment. BTW, there was a little extra magic – a surprise photographer snapped every moment.In this episode, Christina talks about:Christina’s imperfectly perfect love and her relationship with her fiance BrendonTwists and turns of how Brendon’s proposal took Christina by surpriseThe unanticipated proposal and subtle hints that she overlooked in hindsightDetails of the engagement day and the moment of magicTheir wedding plansLinks Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Coaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Have you ever wondered if you're training the right muscles on the right days to achieve your fitness goals? Or are you experiencing a dreaded plateau with no progress made? If so, then this episode is for you. In this episode, Christina breaks down everything you need to know to optimize your workout routine for your specific goals. She covers everything from how often you should train each muscle group to examples of workout splits for muscle growth, weight loss, and more.In this episode, Christina talks about:What is a workout splitThe four big things to consider when determining your workout splitExamples of setting workout splits for different fitness goals The pros and cons of different workout splits The role of personality in determining a good workout splitThe magic number of times a person should hit a muscle group effectivelyTraining plan of Booty Queen programHow often and how much should you change your workout splitMemorable Quotes:"You need to determine a workout split if you want to see actual progress because, in order to progress, you have to have some type of structure.""Progress and results don't happen by accident, there's a formula for them.""Just because you have a certain goal does not mean there's one perfect split. And then that's what you should do forever. Because these splits can fall into a much larger picture."Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Christina is here to share her latest life updates and amazing transformations. After her recent prep shows, she dives into her after-show journey, discussing her preparation, the post-show blues, and more.But it’s not just physical changes she’s talking about. Christina opens up about her struggles, fears, and the shifts in her identity during this transformative process. She shares how her perspective and sense of self have been evolving along the way.In this episode, Christina talks about:Life update, reverse diet progress, and navigating post-show bluesThe significance of awareness in avoiding self-sabotage during transitionsShifting from a masculine to feminine energy approach in lifeLetting go of attachment to achievements and exploring self-identityEncouragement to envision a life where struggles become easier and embracing changeMemorable Quotes:“Your healing journey is not linear... You need those tools and strategies in place to be able to combat it.”“Make decisions based on your future self, not just who you are today.”“You can change who you are, you can change what you identify with, and in doing so, you’re going to change the trajectory of your life.” Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/  Hosted on Acast. See acast.com/privacy for more information.

Join Christina in this episode as she uncovers the truth about fitness competition prep! Whether you’re curious about getting ready for a fitness show or are already into fitness, this one’s for you. Christina separates fact from fiction about competition prep providing you with a better understanding of what it takes to succeed in the world of competitive fitness. From debunking myths to providing valuable insights, she’s got you covered. In this episode, Christina talks about:Christina’s personal experience with competition prep, including her participation and coaching a clientThe misconception that competition prep is extremely difficult and involves constant sufferingThe myth that competitors don’t eat on show dayThe notion that more cardio is better for fat lossThe myth that one should completely eliminate carbs while trying to lose fatTraining during prep vs regular trainingThe behind-the-scenes rituals and atmosphere at competitionsMemorable Quotes:“Do the smallest possible change to create the greatest outcome.”“If you want the best possible progress, it matters when you time your food.”“Every challenge you face in prep brings you closer to your best self.”“Follow your plan... Just don’t do it to yourself. Why risk it? You put in all that work and you’re gonna risk screwing up your health for the next year. Not worth it.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Are you tired of feeling stuck and held back by your personal issues? It's time to say F*CK IT and take control of your life! In this episode, Christina explores the impact of personal issues on achieving goals and discusses how to overcome them. She talks about the importance of shifting our mindset and putting in the necessary work to create the life and body we desire.In this episode, Christina talks about:The impact of personal issues on achieving goalsChange requires taking action and doing what is necessary to achieve the resultsRecognizing personal issues but not allowing them to become excuses for inactionThe power of mindset shift and its impact on personal growth and overcoming challengesUsing pain and past experiences as motivation rather than allowing them to hold them backThe importance of hard work and discipline to the result that you desireMemorable Quotes:"We let ourselves be limited by the fact that we are struggling... We fear doing the things that are actually going to get us the result we want.""If this situation is describing your life, you don't yet deserve those results. You haven't done anything to deserve them.""When life knocks you down, get back up. You are so powerful, but you have to believe it.""Nothing about you actually changed... because you didn't fucking earn it."Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Christina is joined by her boyfriend, Brendan Wheeler, as they reflect on her journey of preparing for a fitness competition and the incredible support she received from him. They talk about the ups and downs of the experience and how having a partner who is fully dedicated to your success can make all the difference.Listen in as Christina shares her personal experiences and wisdom about why it’s so important to have a supportive partner by your side during the challenging and demanding process of getting ready for a fitness competition.In this episode, they talk about:The physical, mental, and emotional demands involved in preparing for a fitness competitionThe crucial role that a supportive partner plays during the competition preparation phaseHow having someone who understands and respects the process can alleviate stress and provide motivationThe sacrifices that both the competitor and their spouse may need to make during the preparationThe importance of open and honest communication between partners to navigate challenges togetherThe significance of emotional support from a spouse and being a source of positivity during tough momentsHow to strike a balance between competition prep and maintaining a healthy relationshipPractical tips for spouses/partners supporting someone going through competition prepThe importance of celebrating milestones and accomplishments together as a coupleMemorable Quotes:“Having someone who believes in you and is willing to do whatever it takes to help you succeed is priceless.”“When you have someone who supports your dreams, even when they require more effort and challenge, it makes the journey all the more rewarding.”“Spousal support goes beyond physical appearance. It’s about understanding and encouraging each other’s desires, even if they don’t fit the traditional expectations.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Today, Christina is joined by a special guest, Rochelle Hynes — her very first bikini prep client. The two recap Rochelle’s incredible fitness journey, starting from her initial struggles with food choices and lack of time for workouts to her transformation into a successful bikini competitor and a healthy role model for others.Join them as they dive into Rochelle’s fitness journey, discussing her dedication, determination, and the transformative power of prioritizing oneself!In this episode, they talk about:The process of preparing for a bikini competitionThe unique lifestyle of competitionsThe importance of embracing the journey and being patientThe challenges and sacrifices involved in a rigorous competition preparationRochelle’s commitment and dedication to her journeyThe importance of being surrounded by like-minded people during the journey The experience of being in a room with other competitors and waiting in pods before going on stageThe pressure and preparation involved in competing and coaching othersChristina and Rochelle’s experiences with judges and fellow competitorsFuture fitness goals of Christina and RochelleMemorable Quotes:“No matter what, if you want to do something, you can do it. You can find time to do it.” “Your reasons have to be stronger than your excuses. It’s a mindset shift, a perspective shift.”“Success requires dedication, consistency, and patience.”“Don’t be afraid to pursue your goals, even if you’re scared. It’s through facing our fears that we grow stronger.”“Even when faced with obstacles or self-doubt, remember that you have the power to overcome and achieve greatness.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Join Christina in this post-show recap episode as she reflects on her incredible journey in the regional competition. She had a really tough time, but guess what? She made an incredible comeback and won three first-place trophies! Christina is so grateful for all the people who supported her and the important lessons she learned. But wait, there’s more! Christina has some really exciting news to share. She’s getting ready to compete in the Toronto Pro Qualifier and is determined to take on the challenge and push herself further.In this episode, Christina talks about:Christina’s time at the competition — the highs, lows, and unforgettable moments that shaped her journeyThe feedback she received from the judges during the competitionChristina’s desire to compete at the Toronto Pro QualifierChristina’s excitement about an upcoming episode featuring Rochelle – her very first prep client Appreciation for the support system that played a crucial role in her successChristina’s personal growth and the transformative power of the competition experienceMemorable Quotes:“Every person that gets on stage, you know that you are definitely inspiring at least one person. And that’s enough, that should be your driving purpose for why you’re there.”“I’m going to walk away a winner, no matter what. I feel like I’ve already won. I have the best support, the best clients, the best boyfriend, the best people in my life.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Today Christina is joined by a very special guest, her sister Jackie, who is a part of the coaching staff at Cut & Conquer Fitness. The two dive into the benefits of having a consistent morning routine and how it can accelerate your success, plus share tips for creating your own morning routine. Join them as they explore the power of morning routine and how it can transform your life.In this episode, they talk about:Jackie’s personal experience on how a morning routine has transformed her lifeCommon concerns and misconceptions surrounding morning routinesHow to navigate resistance, cultivate consistency, and find alignment with your morning routineThe possibilities of integrating personalized elements into your morning routineSteps and tools to initiate and incorporate impactful morning routines into your daily lifeCorrelation between a consistent morning routine and your resultsMemorable Quotes:“Your morning routine is meant to serve you; it’s meant to help you. It’s not something that you should be saying, like, ‘Oh my God, my fitness coach is making me do this morning routine for me.’ It’s something that is there to help you and to serve you.”“Consistency is very, very important when it comes to something like your morning routine.”“Don’t just focus on the destination, focus on the journey and become that person.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Join Christina on her incredible journey as she enters the final week leading up to her highly anticipated fitness competition. In this special peak week episode, Christina shares invaluable learnings and experiences that have shaped her mindset, diet, training, and confidence for the big day. With only one week left, Christina opens up about the significant differences she has discovered between her current preparation and her previous competitions. In this episode, Christina talks about:Christina’s progress in preparing for the upcoming bikini competitionThe differences between her current prep and her previous ones Christina’s experience with prepping her first-ever competition client for the stageThe changes Christina has noticed in her mental and physical state during the last few weeks of her competition prepDifferent approaches to diet during competition prep and Christina’s personal experience with her current diet planMemorable Quotes:“You should show up and just compete against yourself.”“Don’t be afraid to go for big goals. Don’t be afraid to speak into existence your wildest dreams… Don’t be afraid to go all in and welcome failure. And when you have those little wins in your life, be proud of yourself.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Christina delves into the fascinating intersection between two seemingly disparate worlds: business and fitness, and shares how the lessons she has learned in each of these domains have translated to the other. She discusses the parallels between these two worlds and offers practical tips on how to align different aspects of your life to create a sense of purpose and clarity.In this episode, Christina talks about:The intersection of business and fitnessLessons Christina has learned on leadership and personal growth:Stop caring about what other people thinkBelieve in oneself, even in tough timesAlign different aspects of your life, whether it’s fitness or businessAnd much more!Tune in to discover all the valuable lessons that Christina has to share and start applying them to your own life today!Memorable Quotes:“Yes, we have to sometimes make compromises. Yes, we have to grow and there’s things that are okay to change. But if it compromises who you are as a person and your value system and your core as a soul on this earth, do not change that for anyone.”“When you have alignment, you will start to find clarity… when you start to get clarity, you start to become proactive.”“There’s never going to be a right time. You need to be decisive. If not, you’re gonna get left behind.”"You are the leader of your life, the CEO of your life, and you need to treat it so. So whatever good and bad goes on in your life is your responsibility."Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Do mental obstacles like anxiety and depression hinder your fitness goals? Then, you need to listen to Christina as she talks about developing a champion mentality. She shares practical tips on how to overcome mental barriers and develop a winning mindset. Tune in now to unleash your true potential and achieve your fitness dreams!In this episode, Christina talks about:Developing the champion mentality for achieving big goalsDeciding to be no longer controlled by negative emotions and instead recognizing that one can control what goes on in one’s headMotivation for people to approach their entire life with the same intensity and outlook as their fitness goalsChristina’s personal experience of adopting the champion mentality during her contest prepAdopting the champion mentality is a process that involves repeatedly deciding to change one’s thoughts and outlookMemorable Quotes:“You are limiting yourself by thinking that it takes years and years. It takes one second, to change your thoughts.”“The one and only thing you can control in this world, is what goes on in your head.”“Winning is the only option when you just don’t give up. Winning is the only option when you stop fearing failure. Winning is the only option when you are no longer controlled by your emotions.”“The challenge is believing that you can do it no matter what comes your way. That is the key.”Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina talks about the six pillars that have allowed her to successfully coach hundreds of women for transforming mentally and physically over the last 5+ years.And today, we announce the launch of Cut & Conquer’s BRAND NEW intensive coaching experience: The Confident Queen Fitness Academy - specifically designed around those six pillars (mindset, structure, education, accountability, community, and adaptability).Tune in to learn more about the birth of the Confident Queen Fitness Academy and how it can help you:Fall in love with your body againFeel confident your workouts are targeting the right body partsHeal your relationship with food – Say goodbye to binge eating and cravingsLearn HOW to eat for weight loss AND muscle growthAnd upgrade your mindset to overcome self-sabotage and make LONG TERM progress once and for all (without breaking the bank)!WHAT YOU WHEN YOU JOIN THE CQA:IN-DEPTH PERSONALIZED CHECK-INS (Physique assessment, nutrition feedback, and a deep dive into mindset, hormones, gut health, and stress) WITH STRATEGIES, FEEDBACK, AND TOUGH LOVE SPECIFIC TO YOU!TAILORED MACROS OR NUTRITION PLAN WITH TONS OF OPTIONS (Adjusted monthly to ensure no plateaus and balanced eating)TRAINING PLAN PERIODIZED IN ALIGNMENT FOR YOUR GOALS TO OPTIMIZE PHYSICAL PROGRESS, GROWTH, AND RECOVERY (Plus access to bonus travel workouts)PERSONALIZED EDUCATION UNITS EACH WEEK (3-5 minutes of tips/motivation to keep you focused & always learning)MULTIPLE WEEKLY COACHING CALLS AND LIVESTREAMS (With Christina and the other coaches) Topics such as: “Do Fat Burners Really Work?, Making Meal Prep Simple, How to Target Quads vs Glutes on Leg Day, and Re-Creating Your Self-Identity to Step into Your Power.”DIRECT ACCESS TO CHRISTINA + HER TEAM IN THEIR CUSTOM APP FOR ADDED ACCOUNTABILITY AND SUPPORT.A COMMUNITY OF LIKE-MINDED INDIVIDUALS WHO ARE COMMITTED TO GROWTHSo if you are TIRED of feeling STUCK in your fitness journey, frustrated with your progress, uncomfortable in your body… AND you’d like help reaching your full potential:REACH OUT TO @knifina ON INSTAGRAM WITH THE WORDS “CONFIDENT QUEEN ACADEMY” TO FIND OUT IF THIS PROGRAM IS A FIT FOR YOU AND YOUR GOALS.Links Mentioned: Christina's Instagram: @knifinaTikTok: @knifina Podcast Instagram: @beyondthebody.podcastCoaching Application: https://d5l5m83zub2.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Adversity is a common experience — It affects everyone regardless of their pursuit. It’s all going to suck sometimes. But how do you react when adversity strikes? Christina discusses her experience with posing while dealing with an injury and shares that to overcome adversity, you need to maintain a positive attitude and smile through the challenges.In this episode, they talk about:Smiling through adversity and developing the mental toughness to achieve successChristina’s experience with posing while dealing with an injuryThe backstory behind Christina’s struggles with posing during her competition prepThe mental challenges of overcoming past injuries and fears of re-injury The importance of persevering through adversity and finding ways to overcome physical and mental limitationsMemorable Quotes:“Smile through adversity. You want success; you have to grind. No one cares how hard you’re workings. So shut up, put a smile on your face, and do what it takes… And if you want to be successful, you’re going to have to get used to that.”“Everything is going to be a challenge when you are a beginner when it is something that you’ve never done before.”“Waking up every day being alive on this earth with the opportunity to make a choice to get to be able to better your circumstances to be able to improve, to be able to face the adversity, to take yourself to another level, that is a blessing.”Links Mentioned: Christina's Instagram: @knifina TikTok: @knifinaPodcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/  Hosted on Acast. See acast.com/privacy for more information.