Beyond the Body

What do you do when life gets in the way of your fitness goals? How do you overcome the discouragement? How do you get yourself motivated again and make progress? Christina and Brittany are back once again with another episode. This time the ladies talk about dealing with lost progress or discouragement in fitness and feeling like you just aren’t where you want to be and how to stay on track even when life gets in the way.In this episode, they talk about:The fear of losing progress and how to deal with itFocusing on moving forward rather than fixating on lost progress Taking responsibility for losing progress and not shying away from weaknessesDropping the ego and embracing uncomfortable situationsWays for getting back on track and progressing faster and more efficiently during rehabilitationThe analogy of depositing money in a bank accountA different perspective on failure and why it’s better than complacencyA GAME PLAN for people feeling discouraged about their fitness progressMemorable Quotes:“Examining why you lost that progress is not to make yourself feel bad. It’s to help improve yourself.”“We all do have weaknesses. So we got to stop shying away from them because our weaknesses are actually our greatest advantage. Because they show you where you need to shift your focus so that you can learn to level up.” “If you have the why, we can find the how.”“Confidence and fitness go hand in hand… When you work out, you are obviously going to feel more competent. When you feel confident, your workouts feel better. And your life feels better.” “An expert fails more times than a beginner even tries.” Links Mentioned: Christina's Instagram: @knifina TikTok: @knifinaBrittany's Instagram: @beeburgess Podcast 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.

Vacations are fun, but many people often make the mistake of equating vacation time with time off. Don’t let the vacations sabotage your fitness goals. Christina is here to share ways to stay on track with your fitness goals while simultaneously taking a vacation.Tune in to know how to set yourself up for success on your vacation, so you can enjoy every moment and stay healthy!In this episode, Christina talks about:Managing fitness and nutrition goals while traveling and going on vacationsChristina’s recent experience of going on a trip to California and the success she achieved by maintaining her fitness and nutrition goalsCommon reasons why people often struggle with maintaining their fitness goals when on vacationsTips for managing fitness and nutrition while on vacation or travelingBeing proud of oneself for maintaining discipline while still enjoying the vacation or travel experience Memorable Quotes:“If you can win the first couple of days of your trip, you are so much more likely to stay on point and be successful for the entire trip.”“Having a couple of prep meals when you’re going out of town can be very, very helpful.”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.

Christina and Brittany are currently on completely different journeys — Christina is preparing for a bikini competition while Brittany is pregnant — yet they have many commonalities. In this episode, the two dive into the common ground they share, such as dealing with body dysmorphia, and explore how their fitness goals have shifted during pregnancy and competition prep.Tune in to witness their respective journeys to learn how they are doing!The similarities and differences in Christina and Brittany's journeyDealing with body dysmorphia: gaining weight vs. losing weightBeing prepared for continued changes in your bodyFitness goals when you're pregnant vs. when preparing for a competitionThe emotional roller coasters that come with competition preparation and pregnancyWays to desensitize yourself to the changes in your bodyLack of energy during prep vs. pregnancyTips and advice on how to prepare for post-show and post-babyMemorable Quotes:"Eating for two could almost be like rephrased as nourishing for two.""Your fitness goals when you're pregnant are very different than someone who's not pregnant. But it's so important to not neglect nutrition and not neglect nourishing your body and recovery while pregnant just because you are pregnant.""If you're on any type of fitness journey, don't beat yourself up about how you look one on one day of the week, because it changes so much depending on so many things."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.

Today's topic is a controversial one — Intuitive eating for weight loss. Christina shares her thoughts on intuitive eating and explains why she doesn't believe in using intuitive eating as a weight loss strategy. She dives into the problems with intuitive eating and offers more effective alternative approaches. Tune in if you're curious about intuitive eating and weight loss!In this episode, Christina talks about:What is intuitive eating The biggest problem with intuitive eating when it comes to fitness goalsComparison between meal planning and flexible dietingDifference between flexible dieting and intuitive eating Six problems with intuitive eating when it comes to weight lossMemorable Quotes:"Intuitive eating is basically a term for listening to your body and giving it what it wants when it wants it when it comes to food.""The way you get results in anything… is through intention is through controlling the variables to create a certain outcome.""If you're doing intuitive eating but feeling guilty about eating certain things, that's another huge recipe for disaster.""Good results are all about a good strategy."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.

We all have them, and we all will have them — They're called setbacks. And in this episode, Christina walks you through how she has been getting back on track after a recent setback. She shares some strategies and techniques to overcome setbacks so you can bounce back stronger than ever.In this episode, Christina talks about:Some techniques and strategies to bounce back from setbacksThe importance of taking rest days when your body needs themDeveloping resilience through practicing how to overcome obstaclesThinking of your fitness journey as a battlegroundHow to bulletproof your mind and pull yourself out of rutsBuilding good habits, skills, and discipline for continued success despite setbacks or challengesMemorable Quotes:"There are going to be times in your life when obstacles come up. Maybe they're going to be big, maybe they're going to be small. Sometimes they'll be foreseeable obstacles, sometimes they will be less foreseeable. But it is your choice, and your choice alone, how you respond to them.""Giving up is not going to get you any closer to your goals. The only place we can go is forward.""Your best is going to be different every day. But you have to keep showing up as that best self. And over time, your capacity to become better and better is going to improve."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.

Preparing for a bikini competition is no easy task, especially for women who have never participated in such an event. That's why Christina is here to help you. In this episode, Christina shares with you the key things to consider before committing to this journey.Tune in to learn these considerations and prepare to show your best self on the stage! In this episode, Christina talks about:Eight important things to consider before deciding to compete in a bikini competitionChristina's past experiences competing in the show and what she learned along the wayCommon mistakes people make when committing to the processThe most important requirement for competing in a bikini competitionMemorable Quotes:"If you are someone who constantly tears yourself apart, who constantly has a negative self-talk, if you have a ton of anxiety, body insecurities, those types of things, it is really important that you work through those first, prior to starting a prep.""When you're prepping for a show meal-prep is everything."Links Mentioned: Christina's Instagram: @knifina Podcast 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.

The concept of masculine and feminine energy has been around for a long time. But have you ever thought about its application in the world of fitness? Join Christina and Brittany as they explore the concepts of masculine and feminine energy and how they apply to fitness.Tune in to learn why understanding these energies is important and how it can help you achieve your goals.In this episode, they talk about:The story of Brittany's engagement and the plans for her wedding and baby showerThe concept of masculine and feminine energyThe impact of masculine and feminine energies on our relationships, personal development, and fitnessKnowing how and when to tap into these different energiesFinding the right balance between masculine and feminine energiesThe qualities of people with masculine energy vs. people with feminine energyWays to incorporate masculine and feminine energy into your fitness and lifeMemorable Quotes:"Feminine energy is more so about being, whereas masculine energy is more about the doing.""Try not to be swayed one way or the other, or you have to be more masculine or more feminine to be successful.""Vulnerability is a sign of strength."Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgessPodcast 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.

If you're trying to lose weight, but no matter how hard you work, it doesn't seem like it's working... that's probably because you're not eating for optimal fat loss. And that's what today's episode is all about — eating for weight loss WITHOUT wrecking your metabolism.Christina talks about some essential components that you need to understand when it comes to weight loss and how to eat so that you can lose weight without feeling bad or having strong cravings.You might want to re-listen and take notes on this episode!In this episode, Christina talks about:High-volume foods and low-volume foodsCalorie definition, source, and caloric content of carbs, protein, and fatHow do we lose or gain weightEating more food while consuming fewer caloriesBTS of companies manipulating consumers from a physiological perspectiveLow-calorie foods are not always good, and high-calorie foods are not always bad How to eat the most food while staying within a certain calorie limit.Memorable Quotes:"The scale is not a good measure of progress. It's a tool that we like to use in combination with a plethora of other things.""Low-calorie foods aren't necessarily good, and high-calorie foods aren't necessarily bad. They both have their time and place.""Protein needs to be prioritised in your diet no matter who you are or what your goals are."Links Mentioned: Christina's Instagram: @knifina Podcast 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.

This year, Christina is competing again! And in this episode, she's giving you an update on her prep. Join her as she shares what made her want to compete again after 6 years, her preparation process and her goals for the competition. Tune in now and experience Christina's prep journey with her!In this episode, Christina talks about:About the giveaway for a customized eight-week training planThe challenges and requirements of competition preparationChristina's reasons for competing in bikini prep after six yearsReflections on Christina's first two bikini prep competitionsA brief overview of the different categories in bodybuilding and the goal of each showChristina’s training and dieting journey while preparing for a competitionThe importance of having a deadline for your goalsMemorable Quotes:"Just because you feel resistance towards something, just because something is new, does not mean that you can't overcome it. It does not mean that you can't do it."“I'm going to lean into every single challenge, and I'm going to allow them to make me stronger.”“Your mind is so powerful. You can convince yourself of anything. And your mind is always gonna wanna give out before your body physiologically has to. So if you can control your mind, you can literally do anything.”Links Mentioned: Christina's Instagram: @knifina Podcast 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.

Are you having trouble losing fat… no matter how diligent you are, what recipes you choose, or which exercises you perform, you still are not getting the desired results? Don't worry. Christina and Brittany are here to help.In this episode, the two discuss some of the reasons why fat loss might not be happening for you — even when you change your diet and increase your exercise — and give some great insights on how to combat those stubborn fats so you can get yourself into the body you've always wanted!In this episode, they talk about:Putting your ego aside, being honest, and tracking habits for better progress in losing weight.Things that are going to ruin your progressLack of compliance leads to fat loss plateaus, not a metabolic adaptationImportance of proper nutrition, sleep, and the right mindset in your fat loss journeyReasons why your fat loss might not be progressing the way you want it toMemorable Quotes:"There are many studies that show that the reason for a weight loss plateau or a fat loss plateau is very rarely actually due to metabolic adaptation. And it's almost a hundred percent of the time due to lack of compliance.""It's so easy to let stress take over in our life … But there are so many strategies and tools to help us with our stress management. And if you are not doing that or you're not working with someone to help you work through it you're just asking for more stress. And you're saying to yourself that my health and fitness goals do not matter to me." 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.

In this episode, Christina and Brittany discuss something very important in the fitness world — TOO SORE! They talk about what causes muscle soreness and how much is considered too sore. They also share their own experiences with muscle soreness, common mistakes people make when trying to recover from a workout soreness and give you some tips on what you can do to alleviate the pain and speed up recoverIn this episode, they talk about:Delayed Onset Muscle Soreness (DOMS) — the phenomenon of being sore after a workoutThe negative effect muscle soreness can have on the rest of your trainingFactors that can contribute to the severity of DOMS The positive aspect of muscle sorenessThings to avoid when it comes to trying to reduce your muscle sorenessStrategies and tools to reduce muscle soreness Some supplements to help with DOMSMemorable Quotes:"When it comes to DOMS and the soreness you get from training, there is a positive aspect to it. Being sore is not necessarily a bad thing at all. And if you are never sore after your training, the reality is you're probably not training intentionally enough or intensely enough.""Your level of soreness does not determine how effective your workout was. Because your body's going to adapt. And the more it adapts, the more stress physically your body is going to be able to handle over time."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.

Are you excited to know how Christina and her BF's love story began? Join Christina and her bae as they take you on a journey through their relationship... from their first meeting to their first workout together. They share their perspective on relationships and the values they hold dear in their relationship. So, grab some popcorn and tune in to find out how your lovely host met her boyfriend!In this episode, they talk about:First meeting, first date, first workout of Christina and BrendenSome funny and interesting experiences Christina and Brenden had togetherThe first few weeks of their dating experienceThe importance of communication and resolving disagreements in a relationshipThe things they have in common and what they appreciate most about each otherMemorable Quotes:"It doesn't matter how much weight you're lifting, what really honestly matters is doing it properly and actually fatiguing the muscle properly and challenging the muscle properly.""You have one life. Live it the way you wanna live in and fuck everything else. Worst case you fail and then you learn and then you can try again."Links Mentioned: Christina's Instagram: @knifina Podcast 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.

Are you tired of scrolling through Instagram and feeling envious of all the before-and-after transformation pictures of impressive glute gains? You're not alone! Growing your booty has been a popular fitness goal recently, and it's going strong in 2023. So, Christina and Brittany are here to share tips and tricks for achieving your booty goals, as well as the best exercises you should do and common mistakes to avoid while working on your glutes goals.You won't want to miss out on this MUST-WATCH episode for all things booty building! In this episode, they talk about:Some tips and tricks for achieving your booty goalsThe concept of "quad dominant" — difficulty in feeling the glutes during certain leg exercisesA common problem with glute exercises — feeling it in your lower back instead of your glutesMisconceptions about glute training and strategies to emphasize the glutes Benefits of training the hamstrings together with the glutes The importance of hitting muscles from different positions in different anglesFavorite glute exercises of Christina and Brittany and tips for performing these exercisesMemorable Quotes:"Instead of focusing on doing more squats to grow your glutes, focus first on just like being able to do a squat properly.""The number one concepts that you need for hypertrophy, for muscle growth is stability. And you can't be stable if your foot is like moving around." "Training for strength and training for heavy lifting is totally different than training for actual muscle growth.""It's not like there's a magic formula to specifically grow your glutes… It's really just like building any other body parts." 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.

Are you struggling with body dysmorphia? Do you see a distorted version of yourself when you look in the mirror? If so, this episode is for you! Join Christina and Brittany as they share their personal experiences with body image issues in relationships, and offer advice on how to deal with it and support loved ones who may also be struggling. They also discuss strategies for managing negative thoughts and ways to promote self-acceptance and body positivity.In this episode, they talk about:Body dysmorphia can affect anyone, regardless of age or genderNegative body image can impact both partners in a relationshipChristina and Brittany's struggle with body dysmorphiaThe effect of body dysmorphia on your self-esteem and romantic relationshipsEncouragement to do a boudoir photoshootCertain things that happen within a relationship can be damaging to both yourself and your partnerSome tips for cultivating a healthy body image in relationships for both partiesMemorable Quotes:"The thing with body dysmorphia is we often struggle in silence. Body dysmorphia is definitely something that you can't see. It can affect anyone, no matter how old you are, what size your body is.""When you feel your best and when you are building that confidence in yourself, you're gonna be able to portray that in your everyday life. And if your self-esteem is super, super low, that is absolutely going to be projected onto your partner in some way. And it's not necessarily that your partner particularly is innocent in that, but it's really not fair to be projecting your insecurities onto someone else.""Even if you start following a structured nutrition plan and following a workout routine and feeling really good in your body, you also have to change the way you think about yourself. Because if you're… self-sabotaging, you will undoubtedly act on those thoughts because your mentality dictates your reality.""Men also experience body dysmorphia, and they are even less likely than women to discuss it, especially with their partner, because men wanna… feel strong, and they don't typically like to display weakness. And being open about how insecure they are in their body, to most men will feel like the epitome of weakness, which is so sad."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.

Welcome to the new year, 2023! Hope you had a wonderful holiday season.In this episode, there's a special announcement to share with you all — Brittany is pregnant! Christina chatted with her about her pregnancy journey and the importance of taking care of her health during this special time.The two talked about the joys and challenges of pregnancy and how Brittany has been working to maintain a healthy lifestyle for both herself and her baby.Tune in to learn more about pregnancy and how to prioritize self-care during this special time.In this episode, they talk about:Brittany's reaction upon learning she was pregnant, her thoughts and feelings during the revelation, and the reactions of those around herWorking out during pregnancySignificant changes Brittany noticed in her mental, physical, emotional, and overall well-being as a result of pregnancy.Pregnancy cravings compared to regular cravings.How being pregnant has affected Brittany's training.Brittany's advice for those who may be considering or experiencing pregnancyMemorable Quotes:"The healthier you are, the stronger you are going into that journey, the better off you and your baby's gonna be.""Everything always happens the way it's supposed to, even if it seems like it isn't happening the way you had planned it. That can be a relationship, that can be a pregnancy, that can be your fitness journey. It could be other changes you're making in your life, a job, or a different career."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.

SHRED is back, ladies! You may have heard about it in the previous episodes of this podcast. For those of you who missed it and to refresh your memory, SHRED is the #1 fat loss transformation program of Cut & Conquer Fitness, offered once per year — And now that once per year is coming up!In today's episode, Christina answers all the questions you may have about the program, what the program is, what it includes, who it's for, who it's not for, and what is in store for SHRED 2023.Tune in to learn about SHRED 2023!In this episode, Christina talks about:The program design, what it includes, who it's intended for, when to apply, and how to applyHow the Shred program worksShred program's acceptance criteriaEfficacy and intensity of the Shred programLinks Mentioned:Christina's Instagram: @knifinaCut & Conquer Instagram: @cutandconquerfitnessCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Working out at the gym can be intimidating to newbies. But it doesn't have to be. Tune in as Christina and Brittany gives you a beginner's guide to the gym. They walk you through some critical steps when it comes to setting yourself up for success at the gym, feeling comfortable at the gym, overcoming gym anxiety, and getting the most out of your workout, no matter what your fitness level is.There's definitely something for everyone in this episode, whether you're a gym newbie or have been going gym for years!In this episode, they talk about:Christina and Brittany's first experiences at the gym, the mistakes they made and how they ended up levelling up their gym experienceTips when it comes to what a beginner needs to focus on when you're joining a gym:The right mindset, plan, and routineFocusing on proper form and technique over weightFinding a gym that kind of fits your vibeWearing suitable clothes and shoes to wearThings you can do to lower your anxiety and feel comfortable walking into the gym, and much more!Memorable Quotes:"There's always that anxiety about starting at the gym, but you have to remember that everyone starts somewhere. At some point we are all beginners. So you are not alone on this at all. And you can't be good at something if you don't start.""If you're struggling to get into that mindset to go and train. If you're a little nervous about having to go to a gym to work out for the first time, if you're feeling a little self-conscious, you need to remind yourself of your reasons for going to the gym and why you're doing this for you.""If you actually wanna have the best results, you need to lift a proper amount of weight in accordance to what you should be lifting and how you should be lifting it for the structure of your body and what your goals are."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.

In this episode, Christina and Brittany did the end-of-the-year 2022 recap and answered some questions asked by listeners. They discuss their word for 2023 (it's special), their happy or grateful moments from 2022, and they talk about the biggest challenges they faced in 2022, as well as share some of the qualities they cultivated in themselves this year, and will be cultivating in them throughout 2023.In this episode, they talk about:An overview of Cut and Conquer Fitness' Shred Program for 2023Christina and Brittany's words of the year for the last three years and their word for 20232022's happy or grateful moments for Christina and BrittanyThe biggest challenges Christina and Brittany have faced in 2022 and the lesson they have learned from themThe qualities Christina and Brittany cultivated in themselves this yearThe things they would have liked to have done more of this yearThe thing that helps Christina when she lacks spontaneityThe boundaries they are holding going into 2023The biggest success of Christina and Brittany in 2022Memorable Quotes:"You could have all the money in the world. You could have the career of your dreams. You could be crushing all your goals. But if you don't have anyone to come home to or to call or share it all and people that bring you happiness and joy, then what's the point in anything.""You don't learn by someone or something that you can blindly follow. You learn by doing it yourself.""If you're not happy with the person you are, the way you are, the way you look, the way you feel, you have to change. And it's not gonna change unless you do something.""When you have purpose and belief in yourself, what other people think really doesn't matter. But if you don't have purpose or confidence, other people's opinion can very easily infect your brain and body."Links Mentioned:Christina's Instagram: @knifinaBrittany's Instagram: @beeburgessPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

The scale has many enemies. It is an instrument of torture. It also allows you to see your weight in black and white, concrete facts. However, your weight is a lot more than just the number on the scale alone.In this episode, Christina and Nikki discuss why the scale going up does not necessarily mean you gained fat and help you understand the mechanism behind the dramatic scale fluctuations.In this episode, they talk about:The scale does not provide a comprehensive picture of where you stand in your health journeyReasons why the number on the scale is fluctuatingDifference between weight loss and fat lossCommon mistakes people make when trying to measure their weightAlternative methods to measure your progressMemorable Quotes:"The number on the scale does not reflect or determine your progress in fitness or your progress in weight loss because the scale only just measures a number. It doesn't actually measure your body fat percentage. It doesn't actually measure how much muscle mass you have.""It's been ingrained in us that the scale going up is bad and the scale going down is good, but there are so many variables that affect whether that happens or not, besides the fact of you gaining weight or losing weight, or determining whether you've been working hard."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.

Christina shares her fitness journey — a crazy challenging journey filled with ups and downs, not having enough time in a day to do it all, getting sick, fighting with her eating habits and injuries, and the process of taking care of herself.She shared when she started, why she started, how she started, all the ups and downs and all the life changes, and how it's evolved into NOT just being a fitness trainer but also making it her business too!In this episode, Christina talks about:Christina's struggle with body image, body dysmorphia, and binge eatingMistakes Christina was making with her health and nutritionThings that caused Christina's fitness journey to evolve over the years and how it was impacted by body imageChristina's insecurities that held her back for years, how she learned to overcome themThe ups and downs of what Christina has been throughChristina's transition from a full-time job to running her own businessThe time when Christina severely injured her rib cage and surrounding musclesMemorable Quotes:"What you focus on is what you get more of.""How the way we think about ourselves affects how we see ourselves.""When you start a fitness journey, no matter how successful you are, no matter how many ups you have, no matter how many downs you have, you're gonna get hate. People are not gonna like it. People are gonna be jealous and judge you… because they can't do what you are doing. But the reality is, as soon as you decide to make healthy changes for yourself, you're gonna get hate for it.""You've gotta be you. You can't be me. You can't be someone else. Don't compare yourself. Don't worry about what everyone else is doing. Worry about what you were doing and who you are."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Are you prone to carb cravings, especially at night? If so, Christina and Brittany are here to help! Today they explore the underlying causes of carb cravings and share some of the best solutions for beating carb cravings and how to prevent future cravings.In this episode, they talk about:A healthy body requires carbs, but they shouldn't be in excess.Reducing your carbohydrate intake in a controlled and sustainable manner that makes sense per your fitness goalsFoods that are a carb and that aren't a carbSeven reasons why you might be experiencing carb cravings and what you can do about itMemorable Quotes:"Carbs are not bad. And there's a better understanding in the fitness industry lately, and even in the general public, that we need carbs. And in order to lose weight effectively, you need to be including carbs in your diet. However, we also don't want an overabundance of carbs.""A lot of people seem like they're saying, 'Eat all the carbs.' That's great sometimes. But it's also okay to reduce your carbohydrate intake as long as it's done in a controlled manner and in a sustainable manner that makes sense in accordance with your fitness goals.""The timing of your meals matters when it comes to optimal results and maintaining your hormones and maintaining your cravings, keeping things in control, optimizing your digestion, optimizing your sleep."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 have one side that is stronger than the other? Can't figure out why you can only do a few reps with one arm but can do many more with the other? Join Christina as she shows you how to fix muscular imbalances in the gym, so you can finally progress in your workouts and avoid injury!In this episode, Christina talks about:Imbalances in the sense of stronger and weaker muscles and how important form isCommon muscle imbalances that people struggle withWhat should you do if you have a weaker sideExercises that can help you fix your muscular imbalancesSome tips that you can use to fix your muscular imbalances in the gymMemorable Quotes:"To even out your strength imbalances when you're doing unilateral work is to add in pause reps, so this is gonna allow you to increase volume on the weaker side."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Every day, millions of people post photos on social media of their "transformation" and their new body type. But is there a cost to these trends? Listen in as Christina and Brittany explore the consequences of chasing body type "trends," how society's obsession with idealized and unrealistic body types can be very dangerous, and why it might be better to just listen to your body.In this episode, they talk about:The negative consequences of trying to live up to body type trends.Body image ideals are ever-changingReasons why you should never chase a trend when it comes to your bodyUnderstanding and acknowledging that your worth is not attached to your bodyAdvice on how to live a balanced life and learn what's importantMemorable Quotes:"And here is the thing about body image ideals. They are ever-changing. It is constant and there is no such thing as the ideal body… You will always wind up feeling defeated and trying to chase that next trend because it's absolutely constant and it's always, always changing.""This whole journey into loving yourself starts on the inside. Because if you don't love what you have going on on the inside and who you are as a person, you're not gonna get very far.""There's never gonna be that perfect body. So stay true to who you are, who you wanna become, and just know that your worth is not attached to your physical being."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.

New Year is around the corner, and some of us are trapped in our own little routine of repeating the same set of New Year's Resolutions every single year. Every January 1st, we make the same 'resolutions' to achieve greatness in areas we are not quite satisfied with. But how do you break out of the cycle of repeating homework and achieve real good results?Tune into this episode as Christina and Brittany share their strategies for achieving great results in 2023.In this episode, they talk about:Setting yourself up for success in 2023The right time to take action for your goals, so you don't make the same mistakes in 2023 that you made in 2022Developing an action plan for 2023Breaking the cycle of repeating your New Year's Resolutions every yearThe reason why so many people hold off starting their goals and dreamsAcknowledging your mistakes and learning from them Memorable Quotes:"It is important that we start setting ourselves up for success right now for 2023 if that is your goal. The actions that you guys are taking now are creating the 2023 version of you. That person isn't made in January. That person is created right now by your choices and behaviors you choose to do today.""If you want different results, you have to show up in a way that the current version of you wouldn't show up in.""Time is gonna go by whether you use it or not. So start taking action. You can start with messy action. Start with imperfect action."Links Mentioned:Christina's Instagram: @knifinaBrittany's Instagram: @beeburgessPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Christina discusses her thoughts on the current state of physical attraction, body image and dating in today's society. She explores what it really means to be physically attractive, the importance of self-love and accepting yourself for who you are, the concept of attractiveness in regard to dating, and how it can affect one's self-worth.In this episode, Christina talks about:Some of the causes of body image issues and how we should combat thatHow society's definition of beauty affects our perceptions of ourselves and othersThe importance of body image and what it means for your love lifeThe body image and self-esteem problems that are running rampant in today's societyEncouragement for people to feel good about their bodies, despite what society throws at themMemorable Quotes:"The really important thing to understand is that looking a certain way or losing a certain amount of weight does not equal more happiness. Changing your physical appearance will not fix your problems. It will not fix your insecurities.""Thinking that losing weight or looking a certain way will fix or heal your insecurities, it's not necessarily true. There is so much more that goes into the healing process. But working on your aesthetics is definitely a component as is working on your overall health."No relationship is perfect, and that's the same when it comes to your relationship with your body. It's not gonna be perfect. There will be good days. There will be bad days. It's gonna be ups and downs. But it's not okay to tear yourself apart. It's not okay to let someone tear you down or to compare yourself to others."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Meal prep is one of the most supportive habits when it comes to our nutrition and fitness goals. But a lot of people struggle with it. Are you one of them? Do you want to master the art of meal prep? Well then, listen to this episode to find out how. Christina shares different meal prep strategies suited to various lifestyles and personalities.Tune in to find out your ideal meal prep strategy!In this episode, Christina talks about:Strategies on how to make meal prep work for you and your lifestyleProblems some people face when trying meal prep and ideas for troubleshootingBudget-friendly cooking and meal prep tipsTime management for meal prepTravel-friendly meal prep suggestionsMemorable Quotes:"The big struggles with nutrition is we find ourselves wanting to grab something quick. And that's where meal prep really comes in handy because you've already prepared it.""Know how much you should be eating. Know how many carbs you should be intaking. Know how much protein you need. Know how many fats you need. Know how much fiber you need, and ideally how much you should be having per meal, per portion so that you can optimize your training."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Do you want to be the best version of yourself? Do you want to live a life where you're not held back and you're not blocked by fear? Are you finally ready to step into the most powerful version of yourself? Listen in as Christina talks about how you can become your most powerful self and shares her personal values that helped her become what she is today.In this episode, Christina talks about:Six action steps that you can use to step into the most powerful version of you:Having bulletproof valuesStop caring about other people's opinions.Give as much as possible, but never put anyone in front of yourself.Taking responsibility for every single thing that happens to youCommunicationStop complainingThe five values Christina lives by; Integrity, Communication, Outcome-drivenness, Self-accountability, and Growth mentality.Memorable Quotes:"You are the most important person in your life, so you should be showing up for yourself and trusting yourself to show up for you above everything else.""Stop playing the victim. Stop blaming the economy. Stop blaming your spouse. Stop blaming your family. Be willing to tackle your struggles head-on and earn them into your strength.""If you want to actually be your most powerful self, you need to be number one in your life. And if you are not, you're actually hurting the people you care about. Because unless you are showing up as your best self, you cannot serve others as effectively as you could.""Live life with the awareness that you can never get time back. So all of that time you spend overanalyzing and replaying situations in your brain, that's part of your life that you're wasting, that you're never going to get back. So have open communication. The more often you have those uncomfortable conversations with people, the better you're gonna get at it."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Flu season is upon us...with it comes brutal colds, body aches, pains, and flu-like symptoms. No one likes to be sick! But if you're going to be sick... you might as well get back on track with your health goals quickly, right? So, to speed up your recovery time and get back on track with your fitness goals as soon as possible, here are a few things by Christina that you can do when you’re sick.In this episode, Christina talks about:Seven fitness tips for when you are sickPrioritize your sleepSkip the cardioTake rest when you need itDon't try to lose weight while you're sickKeep eatingMaintain your supplement routineTry your absolute best to maintain your momentum in some way.Memorable Quotes:"If getting sick really was a make-it-or-break-it thing, there'd be no one in good shape. There'd be no one who's achieved success because everyone gets sick at some point or another.""Sleep is the number one thing that is going to make the biggest difference when it comes to your healing. If there is ever a time to sacrifice your sleep, it is not when you are sick or not when you are injured.""Your mindset really is everything. You control everything with your perspective on what's happening to you and on how you respond to what's happening to you. And usually when something knocks us off track, whether it is a sickness, whether it's a vacation, a holiday, whatever it is, it's because we lose that focus, we lose that momentum."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Today's episode is about something we all experience: Living in a constant state of stress. We're always busy, doing something and trying to accomplish something that sometimes puts us in a constant state of stress—But we all need rest to prevent our stress from inhibiting our progress.Listen in as Christina and Brittany explain how you can go about sitting idle with your thoughts, especially if you are constantly stressed out, and normalize slowing down and being present.In this episode, they talk about:There is no need to feel guilty or ashamed about relaxing and taking time for yourselfAcknowledging that you do deserve some relaxation and downtimeIt's okay to slow down and take time for yourself if you're in a high-stress situation.Some tips on how to avoid feeling guilty and ashamed when taking time for yourself and being present.Memorable Quotes:"Your goals don't require a rest. Your goals require you to go harder, but… there is a point where working harder becomes very ineffective, and sometimes we need to take a couple of steps back in order to really propel us forward in life. But it's so critical to be aware of when it's required to pull back and when it's required to push forward.""Be okay with slowing down sometimes and not feeling the guilt around it because if you are bringing that guilt into your rest days and your time for yourself, then you're really not using it. So remember, it's okay to slow down, it's okay to be present, but we also wanna have that discipline to know when we wanna push forward and when we wanna work harder."Links Mentioned:Christina's Instagram: @knifinaBrittany's Instagram: @beeburgessPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Are you tired of spending every day wishing that your body looked differently? If you want to get in shape but don't know where to start, if you need some motivation to achieve your fitness goals, Christina is here to help. Today, she talks about how you can get into the best shape of your life and start loving your body again.In this episode, Christina talks about:The reason why you are staying stuckThe importance of mindset, self-identity and vision when it comes to building your bodyCost of not taking action to prioritize your health and fitness goalsA sexy body is different for everybody, but everyone can achieve itIt's never too late to build a body that you loveMemorable Quotes:"Getting started is one of the most challenging parts of anything, especially in fitness, because before you start, motivation is almost always at an extreme low. We bombard ourselves with self-doubt, with fear of failure, and on top of that, we have insecurities usually around our body, feelings of unworthiness.""You can always build a better mind, a better body, a better lifestyle, no matter what life throws at you. And it's never too late to start."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Our emotions are a blessing and a curse. Our emotions are what allow us to be human, to feel something more than just a series of zeroes and ones. However, emotions can be deceptive also. We can end up in trouble if we make decisions based on them instead of logic.In this episode, Christina talks about emotions — how we can deal with them, use them to help us, and much more!In this episode, Christina talks about:Decisions based on emotions can have irrational consequencesUsing our emotions to help usChristina's non-negotiables when it comes to relationshipsE+R=O (Event + Response = Outcome)Metacognition process to create your new selfMemorable Quotes:"We often make decisions based on emotion and not logic, which can work for us. It can also work against us. So we wanna focus on how we can use our emotions to help us.""You can disagree with your partner, and it doesn't mean that that relationship is doomed. It doesn't mean that there has to be a big blow up. It doesn't mean that there has to be an argument. It doesn't mean that everything else that matters to you has to be put on the back burner or go completely out the window.""A lot of us experience anxiety. A lot of us exhibit limiting beliefs, negative self-talk, even depression. And those feelings hold us back from taking action even when they are very real. So we wanna learn to control our emotions. If you can control your mind, you control not just your life, but the entire universe.""Stop using your emotions as a shield. Stop using your emotions to protect you, to keep you safe, to keep you in that comfort zone."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Eating healthily is SO expensive. Right? Well, maybe not. Christina and Brittany discuss healthy foods that are actually affordable and good for you. They challenge the idea that healthy eating is only for wealthy people with money to spend on expensive fruits and vegetables and show you how it is possible to eat well without spending your paycheck on food!Tune in and learn how to have a healthy diet that is affordable and sustainable!In this episode, they talk about:Tips on maintaining a healthy diet on a budgetThe difference when it comes to organic produce versus regular produce.Some facts about vegan and keto dietSome food products that are simultaneously very nutritious and easy on your walletMemorable Quotes:"There is this idea out there that eating healthy is expensive, and of course, it definitely can be, but eating "unhealthy" can also be super expensive and often even more expensive.""Just because something says organic, doesn't mean that it's good for you or that you should buy it or that it's any better than something that is non-organic.""Just because something has a catchy healthy headline type, like a label doesn't mean that it's healthy. In fact, most things that are healthy are probably not gonna have any label on them because they're gonna be like a whole food source."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.

Overthinking. Everyone's been there. That little voice in the back of your head that just gets louder and louder — making you feel paralyzed and like your future is doomed if you make a wrong decision. Today Christina talks about how she overcame her habit of overthinking and learned to become more decisive.In this episode, Christina talks about:Christina's word of the year for 2022 was decisive, and how she chose itThe effects of overthinking and some common behaviors of overthinkersSome concepts to acknowledge and become aware of in order to overcome overthinkingAdvice for improving your productivity by improving your decisivenessStrategies for dealing with overthinkingMemorable Quotes:"The concept of overthinking, it's addicting. And we don't even realize how addicted to it we are until we try to break free of it.""Getting started is always the hardest part because there's that lack of momentum. So as soon as our productivity increases, so is our momentum. And if we can keep that momentum going, our progress is also going to accelerate, which means we're gonna get better results.""You are not your thoughts. You're the observer. But your thoughts can and do completely change your reality and your life. So we don't want to judge ourselves for our thoughts. We simply want to recognize, are these thoughts serving us or are they not. Because if you are not aware of your thoughts, you have no control over them.""Indecision and overthinking not only creates frustration and anxiety in your own mind, but it also can confuse your subconscious mind about what you want because that's what you're focusing on."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Halloween is almost here, and a lot of people struggle with eating healthy when this day comes around. But we want to help you stay on track amidst the treats and parties. Join Christina and Brittany as they discuss how they make Halloween work for them and share their favorite tips to stay on track during Halloween.In this episode, they talk about:Some tips and tricks to keep yourself on track during Halloween:Planning ahead and being smart about your choicesPurchasing potentially alternative treats that aren't going to ruin your whole progress or dietDefining your Halloween boundaries and holding yourself accountable for themChoosing your treats and alcohol wiselyDrinks and foods to avoidMaking sure you hydrate with waterMemorable Quotes:"Plan ahead in terms of reminding yourself of your goals, and not just planning ahead in terms of what you're going to eat, but having things prepared, having alternative snacks, alternative treats, and healthier options that aren't just jam-packed with sugar.""Alcohol is still calories, essentially empty calories. They're not serving you at all. You obviously do not need to drink at parties, but if you are choosing to drink at these festivities, these parties, just choose your alcohol wisely. Stick to super, super low-calorie drinks."Links Mentioned:Christina's Instagram: @knifinaBrittany's Instagram: @beeburgessPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Are you struggling with bloating or digestive issues? Gut health issues are not only embarrassing and uncomfortable, but they can also adversely affect other body systems. Tune in as Christina shares some tips to reduce bloating, promote a healthy gut and improve your digestion.In this episode, Christina talks about:About the microbiomeSome symptoms that can be correlated to an unhealthy gutTwo main key focus areas you should look into when it comes to gut healthThings to do first before taking any extreme measures for your gut healthSome simple, easy tips to improve digestion and promote a healthy gut in your body.Memorable Quotes:"Having a healthy gut, and cultivating a healthy gut is so important for weight loss. It is so important for muscle gain, and it is also really important for the health of your brain.""Your gut health is central to how other systems in your body function. And your gut is actually considered your second brain."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Ladies, how do you feel when your significant other show interest in another girl's IG photos, like photos, or just straight-up comments on it or save it? Do you feel jealous or insecure?Christina and Brittany share their stories on what it's like when your partner likes other girls' IG pics. They also discuss whether or not your partner should be liking other girls' photos on Instagram and dive into why this is an issue in the first place.You're not going to want to miss this one!In this episode, they talk about:What causes the hurt when you notice your partner likes another girl's photoWhat does it mean when your partner likes pictures of real-life people you know compared to celebritiesThe two C's of relationship: Confidence and CommunicationChristina and Brittany's experiences with their partners liking other girls' IG photosWhen the roles are reversed, and you like a guy's photo on IGSome tips and advice on how to handle situations like these if they occur in your lifeMemorable Quotes:"Sometimes we can make the smallest problem and do something massive because we're overthinking it. We're replaying it, and we're turning it into something that it's not… but the amount of energy that we waste on things like that when that energy could be put into something useful, empowering, or our own personal development.""I am never changing at my core who I am to satisfy another person. And I am never ever gonna ask another person to do that for me.""Work on yourself. You are your lifelong project. There's no other better investment than yourself. When you're working on yourself… you feel your best. And if you are feeling good, no matter what goes wrong in your life, you will be better equipped to handle it."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.

We all know that exercise is necessary in order to stay healthy, but it's not always easy to leave the house and get to the gym. But, you don't need to have a gym membership to keep yourself fit. You can start on your workouts from the comfort of your own home!Tune in as Christina and Brittany share their tips for a successful home workout so that you can reap the healthy benefits of a healthy lifestyle.In this episode, they talk about:Some tips to help you get the most out of your home workouts:Adopt the mentality that working out at home doesn't require a perfect setupHave a separate space where you can workoutPlan your training according to your goals and the equipment that you haveHave three sets of dumbbells — a lighter, a medium and a heavier setFind something you enjoy doingDuring your workout, you should be intentional and present.Try to work out in the morningWhenever you lack the motivation to workout, commit to 5 minutes of exerciseMemorable Quotes:"We tend to want things to be perfect. We wanna wait for the right time, the right situation. We wanna have everything set up, but the reality is life is almost never perfect… So if you keep waiting for that perfect moment, you're never gonna start. And you're never gonna progress.""You can have a killer workout with just your body if you're doing things intentionally and you have a proper plan that allows you to do that."Links Mentioned:Christina's Instagram: @knifinaBrittany's Instagram: @beeburgessPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

This episode is aimed at getting you the best leg day ever. Christina has some great leg day tips for you to take your leg day training to the next level. Tune in now!When you implement these tips, you won't have to feel guilty about walking out of the gym on leg day, feeling as if you could have given more.In this episode, Christina talks about:Key principles for hypertrophy (muscle growth)Tips for developing your hamstrings, glutes, quads, and calvesSome common mistakes with RDL, lying hamstring curls, leg extension, leg press, squats, etc., and what you can do to fix themSmashing a few myths about squatsMemorable Quotes:"For every exercise, you wanna have your head in line with your spine, so you don't wanna be looking up. You don't wanna be looking down. You just wanna kind to have that neutral head position.""A lot of machines at the gym are fantastic, but unfortunately, they're not built for everyone's body. So you really have to make sure you're adjusting that machine properly for you."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Do you ever wonder why you feel the way you do? Understanding and being able to recognize and manage your emotions can play a significant role in your success or failure. Brittany joins Christina to discuss self-awareness and how to cultivate and use it to better understand yourself and your relationships.In this episode, they talk about:What is self-awarenessChristina and Brittany's struggle with self-awareness and how working on it improved their lifeSome signs of lack of self-awarenessTips for cultivating and improving your self-awarenessThe benefits of improving your self-awarenessMemorable Quotes:"Self-awareness is our ability to distinguish our own beliefs from others and learning to better understand why we feel the way we feel and how we behave in a particular way.""Do not let a temporary setback become a permanent destination for you… Because it's those moments of weakness, and how you respond to them that's gonna determine your success or your failure and whether you're moving forward or backward in life.""The more self-awareness you can cultivate the better everything in your life is gonna be the better your training is gonna be, and the more present you're gonna be able to be with yourself, with your partner, with your workout plan, with everything.""Saying that you don't know something is a huge sign of strength."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.

We all have a tendency to over-commit. We want to be nice people, we don't want to turn people down, and it's easy for us to get swept up in the demands of others. But there are times when saying NO is the best thing you can do for yourself and for everyone else around you.Christina and Brittany talk about Why and What is the importance of learning how to say “no” and some techniques on how to do it with ease.In this episode, they talk about:Sometimes it's great to be a people pleaser, but it's also toxic as wellEncouragement to say "no" to things that don't serve youChristina and Brittany's experiences with saying "no" in the past and how they feel now when they do so responsiblyWhy learning to say "no" will help you become a better version of yourselfSetting boundaries with people that is respected and valued.Some strategies for learning to say "no" in a healthy way so you can focus your time on the things that matter most.Memorable Quotes:"Learning to master saying no can really change our lives. Because saying no to someone else often means saying yes to yourself.""If you're saying yes to everybody, especially if you're a mom, a dad, and you're putting everyone before yourself; your physical and your mental health is going to start to deteriorate.""In terms of human development, we want to be able to grow and improve. So our capacity to do more things within reason should be improving with time. But with that growth also comes the improved capacity to say no to things that don't serve you and your current values and goals."Links Mentioned:Christina's Instagram: @knifinaBrittany's Instagram: @beeburgessPodcast Instagram: @beyondthebody.podcastCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

You've been there before: scrolling through Instagram, feeling depleted and tired. Day after day, it starts to feel like you're not in control of your actions. Maybe you're worried about a friend who's struggling with addiction. Maybe you can't stop thinking about that thing you're addicted to whatever it is. It's time to take action. BUT HOW? Tune in as Christina and Brittany discuss addiction and how to get over it.In this episode, they talk about:About Dopamine release (a neurotransmitter associated with pleasure)Reasons why some people addicted to certain thingsQuestions to ask yourself to determine if you're addicted to somethingAddiction to social media, drugs, alcohol, porn, people etcBrittany's personal experience with alcohol addictionTips to overcome your addictionMemorable Quotes:"We typically get addicted and obsessed with things because they bring us pleasure, even when the results of doing that thing, participating in that activity or being around that person we are addicted to can cause us pain in the long run.""If you are someone who kind of has that addictive personality… it's important to have the awareness to be able to examine what it is you are trying to escape from because typically, we almost subconsciously turn to something that is gonna give us that pleasure because we're trying to escape from a certain type of pain.""Addiction is the progressive narrowing of things that bring you pleasure.""If you are addicted or obsessed with something in an unhealthy way, you will not be able to find your purpose. You're not gonna be able to find a passion because you're gonna have a distorted sense of pleasure and pain."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.

Who says you can't work smarter in the gym? Fitness is just as much mental as physical. Think of the time you can save on weightlifting and training and all the new things you can spend that time doing while working smarter than harder!Join Christina and learn how to use your gym more efficiently for a more productive workout.In this episode, they talk about:Busting the misconceptions that refrain a lot of people from starting their fitness journeyThe gym mistakes that most people make that waste their time and set them backBen Pakulski (Muscle Intelligence): Recommendation regarding training advice and technique.Exercise execution — the importance of proper formSome tips and tricks to apply in your training.Memorable Quotes:"I'm not saying that powerlifting or training for strength is easy. It's absolutely not. But there's a big difference in terms of when your goal is to actually move a certain load versus when your goal is to challenge your muscles.""If you are anything less than advanced (beginner, intermediate), someone who has taken several months off from training. Your number one focus is going to be on your form, making sure it is perfect.""Execution when it comes to exercises is very overlooked. If you can actually dial in your exercise execution, you could realistically probably cut down the time you spend in the gym by at least half and get double the results."Links Mentioned:Christina's Instagram: @knifinaPodcast Instagram: @beyondthebody.podcastVote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainerCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness Hosted on Acast. See acast.com/privacy for more information.

You know what sucks? Feeling like you're stuck in a rut with no motivation to do anything. It feels like everything is a chore. But don't worry. Christina and Brittany have some tips for you to get back on track.In this episode, Christina and Brittany share with you how to get in shape and stay motivated using a few simple strategies. So, stop procrastinating and start working towards your goals today!In this episode, they talk about:Action equals motivation: Motivation is the result of taking actionSome tips to boost your motivation to take action:Create a plan that excites youMake a list of things that you want to improveRemove your fears — being afraid is the greatest source of procrastinationCelebrate your small wins — they lead you to a greater goal.Know what you love and do what you loveCreate your vision of success — if you can't visualize it, you'll never succeed.Get someone who you can be accountable toMemorable Quotes:"We assume we need to be motivated in order to take action. And it's simply not true. Motivation is the result of taking action.""It's easier to act yourself into a better way of feeling than it is to feel yourself into a better way of acting.""The reason that we feel unmotivated or that we feel unhappy is because we're waiting for motivation. And we have that delusion that we need to be motivated in order to start something.""Success is not an accident. It's the result of intentional work."Links Mentioned:Christina's Instagram: @knifinaBrittany's Instagram: @beeburgessPodcast Instagram: @beyondthebody.podcastVote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainerCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness Hosted on Acast. See acast.com/privacy for more information.

You’re training consistently, eating right, and drinking enough water, yet you aren’t seeing any other changes on the scale or in the gym. You feel down because you have hit a fitness plateau.Christina shares why we should not let these plateaus affect our motivation to keep progressing. Listen to the episode for practical and helpful advice in how to break through these plateaus.In this episode, Christina discusses:Why she tells her clients, “There is no such thing as a plateau.”The amount of time most people will last, before giving upThe best thing to do when in a plateau - Amp up your focusHelpful advice for those with stalled weight lossMultiple tips for those struggling to get stronger, including her TOP 3 tips!Memorable Quotes:“A plateau is kind of just this fancy word that we attach to what we're feeling when we feel like there is no visible progress being made. And as humans we like to progress. It's in our nature.”“Put your head down, put your ego aside and stay consistent!...Giving up is never the answer.”Links Mentioned:Follow Beyond the Body Podcast on Instagram!Follow Christina’s InstagramWork with Cut and Conquer - Coaching ApplicationJoin our Free Facebook Community!Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainerFollow, Rate, and Review:Apple PodcastSpotifyGoogle Podcasts Hosted on Acast. See acast.com/privacy for more information.

Christina and Brittany had a fun Q&A session about fitness, including their favorite exercises, what they do on their days off, the best way to get fit, etc. They cover everything from workouts and machines to best cheat meals.Join them for this session and learn how to keep your workouts fresh and make fitness a priority in your life.In this episode, they talk about:Favorite exercises: Romanian Deadlifts (RDLs)​​, Barbell Front Squats, Bulgarian Split Squats, Dumbbell Shoulder Press, Lateral Raises, etc.Workout preference: solo or with a partnerFavorite type of cardio and music to listen to during the workoutComfortable workout clothes: shorts or leggingsSome good rest day activities and cheat mealsThe truth about some fitness mythsMemorable Quotes:"When we were talking about the free weights and machines, there's a myth that machines are a safer way to weight train because you're doing it right every time. No, it's not a safer way. You can still botch machines like crazy. Especially because they're not built for everyone's body.""It seems that people believe… that in order to progress and to build muscle, you need to consistently be lifting heavier. And it's not true. Yes, progressive overload is a thing. Yes, you should be aiming to get stronger over time. But just simply lifting heavier weight every couple weeks does not guarantee you're gonna put on muscle."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.

What does beauty mean to you? Should everyone just accept the perception of beauty? Should you get a nose job or any other cosmetic surgery if you feel it will make you prettier?Today Christina explores the topic of body image, beauty standards, and cosmetic surgeries. She also shares how cosmetic surgery has been an empowering choice for her.In this episode, they talk about:The contradictions of body image and beauty standardsChristina's struggle with body image issuesEncouragement to do whatever makes you happy, boosts your confidence, and makes you feel goodStories to demonstrate how powerful and destructive our thoughts can be when it comes to our self-imageMemorable Quotes:"You are not defined by your physical body. You don't need cosmetic enhancements to be beautiful. You don't need them to love yourself or to be loved. But you can also get them and still love yourself.""As long as you are healthy what is on the inside matters so much more than what is on the outside.""Your mentality dictates your reality, whatever you're thinking, whatever you're focusing on. That is what you are creating."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.

You're working out for months, you train hard, and you even take supplements. But you're still not getting the desired results. Here's the reason why.Christina and Brittany break down what's really going on when you're struggling to see the results of your hard work in the gym and on your diet. They discuss what a lot of people are doing wrong, how to fix it and get your body back on track.In this episode, they talk about:Reasons why you're not getting the desired results despite putting in the work:Not following a properly periodized plan that aligns with your goals.Too much cardio every dayYou're not prioritizing proper nutritionLack of consistencyLifting too heavyIntermittent fastingLack of accountabilityMemorable Quotes:"You cannot expect to get those amazing, elite, next-level results that you were really looking for… if you're doing the same exercises every day, doing the same tempo every day in your exercises, using the same machines, you're staying stuck in that same place. And we need to make changes and push ourselves outside of that comfort zone.""If you're keeping the same plan for more than six weeks, it's time to make a change.""When you're following just random people's workout plans on Instagram and changing it up all the time, you're not gonna see any progress. Your program has to be built for you, your goals, your body, and your specific needs.""Do what needs to be done to achieve your goals. No matter how you're feeling at any given moment, the bigger picture really is going to depend on your consistency over time.""Consistency doesn't mean perfection. It just means showing up for yourself even if yesterday was not your best."Links Mentioned:Christina’s IG: @knifinaBrittany's IG: @beeburgessCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

So many people have these painful experiences in their life that hold them back from being happy and successful. Are you also one of them? Don't let your painful experiences in life hold you back. Learn from Christina how to stop your pain from holding you back and using it to grow in life.In this episode, Christina talks about:The challenges Christina faced in life due to her pain and how she overcame themOvercoming anything life throws at you and living the life that you wantAllowing your pain to be an opportunity rather than an obstacleUtilizing your pain as a source of strengthMemorable Quotes:"Stop backing off when you feel pain. It's gonna hurt. It's supposed to hurt. That discomfort is what's going to allow you to transform into the person you're meant to become.""The depth of pain is the depth of your struggles. And that's also the depth in which you can be fierce and successful.""All of those obstacles, they're real. But you have to realize that you hold the pen. It's not about what happens to you; it's about what you do."Links Mentioned:Christina’s IG: @knifinaCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

Christina shares how dealing with the loss of a loved one shifted her perspective of life and opened her eyes to the hidden blessings that come from the worst things in life. She tells what it means to live your best life, why it is important to live in the moment, and how we can learn from our memories of the past.In this episode, Christina talks about:How losing a loved one changed Christina's perspective on life:Understanding how fragile and unreliable every day of your life isNot taking your loved ones for granted — letting them know how grateful you are for them.Knowing that tomorrow is not guaranteed for you or anyone around youLiving selfishly — doing what you want, feeling what you want, being surrounded by people you want, and not being sad over things that don't matterMemorable Quotes:"The first thing that shifted inside of me… was the very concept of just how fragile and not guaranteed every single day of your life is.""Everyone who is important to me knows that they are important to me because I do not want another person to ever leave this earth, not fully knowing how much I truly am grateful and appreciate their entire being.""You don't know what tomorrow holds; that's why practicing gratitude is so important. That's why taking action on your goals is so important. Today is the only day that is real. The future is an imagined present, and the past is just memories of the present. So live your life to the fullest because tomorrow is not guaranteed."Links Mentioned:Christina’s IG: @knifinaCoaching Application: https://form.jotform.com/cutandconquerfitness/coaching-applicationFree FB Community: www.facebook.com/groups/weightsandwellness/ Hosted on Acast. See acast.com/privacy for more information.

We all know the body follows where the mind goes — the physical results follow mental training. So, when you learn to control your mind, you're on your way to success.Join Christina and head coach of Cut & Conquer Fitness, Brittany Burgess, as they discuss mental toughness and how to build yours, why it's important, and what your life would look like if you achieve it.In this episode, they talk about:The difference between physical strength and mental strengthWhy building mental toughness is essential for long-term success in life and especially in your fitness journeySome practical steps you can take to cultivate mental strength and improve your disciplineHow mental strength can make or break your progressMemorable Quotes:"There are days you wake up and do not want to work out, do the meal prepping, or go to work. You want to stay in bed. And that's where our mental strength comes in to pull you out of that. It pushes you forward when those days get hard because it's not always going to be easy. And being physically tough is not going to pull you out of those circumstances.""Everybody is capable. It's just like everyone is capable of being physically strong. You just have to put the work in for it.""The ability to keep going is really what separates the elite from the average.""Let go of your need for validation and external approval. Start recognizing your unique internal value. Don't worry about what everyone else is thinking…honor your unique qualities by being proud of the value you provide to others."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.