Beyond the Body

Today's episode is all about relationships because whatever is going on in your personal life will also be reflected in your fitness journey. Join Christina as she speaks about toxic relationships and how they affect our lives.In this episode, they talk about:Relationships that are toxic and knowing when to let them goInfluence of your relationships on your life and the lives of those around youChristina's personal philosophy about relationshipsSigns of toxic relationshipsAdvice for you if you think you're in a toxic relationshipMistakes that Christina made in her prior relationshipsMemorable Quotes:"Being in a toxic relationship can be so challenging to get out of and that toxicity that we get stuck in no matter whose fault it is, becomes our normal, and we almost get desensitized to what is going on.""The people who you surround yourself with are either going to contribute to your growth or your stagnation, and this can apply to your entire family.""When you are spending so much of your time, of your energy on trying to fix another person, trying to change another person into who you want them to be, and they are not reciprocating, they are not responding to that you're wasting your time, and you're wasting your life.""If you don't feel like you can be all of yourself in your relationship, there is a huge problem.""You are worthy, and you have the right to cut ties with anyone who is holding you back and unwilling to communicate and work on collective improvement."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.

Your shoulders are one of the key parts of your body that make a big difference in your physique. However, training the shoulders can be very tricky and challenging. Tune in to hear some helpful tips and tricks from Christina and Brittany Burgess on how to train your shoulders effectively.In this episode, they talk about:The three different shoulder muscles: Front delts, Lateral delts, and Rear deltsSome tips and tricks to train your shoulder musclesChoosing the right workout clothes for your upper body dayFiguring out how much weight you should lift to train your shoulderMistakes and things to avoid with your shoulder exercisesRole of genetics in how you can manipulate exercises to fit you and your targets betterMemorable Quotes:"Genetics play a role in how your body looks, how your body changes in terms of weight loss and metabolism and everything. But genetics also play a role in how you can manipulate exercises to better fit you and better fit your targets.""If you are someone who struggles to build a certain muscle, whether it's your shoulders or somewhere else, sometimes training that muscle first will be really beneficial to you."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 dieting but not losing weight? Have you wondered why no matter what you do, you can't lose weight? Perhaps you are making one of these seven diet mistakes.With regular guest Brittany Burgess, Christina explains the seven diet mistakes most people make without realizing it and how it totally derails us.In this episode, they talk about:Dieting mistakes that you might be making without realizing it:Starting a diet or training program too aggressively with an all-or-nothing mentalityCutting all of your carbs fullyExpecting your results to be linearDoing a lot of cardio that you can not MAINTAINObsessing over the scaleNot reverse dieting after a cutting phase or a weight loss phaseNot working on your mindsetTune in to know in detail about these mistakes and what to do instead so you can end the dieting cycle and be healthy forever!Memorable Quotes:"We've kind of been programmed by the society to, unfortunately, believe that eating less and doing more is the best way to lose weight or make progress, which is totally the opposite.""Unfortunately those fast results that most people are looking for are the worst type of results. If you are making extremely fast progress specifically with weight loss, it's likely that the progress is going to be very short-lived. And you're going to pack that weight on extremely quick after you hit that number on the scale.""Progress photos and or videos are the most powerful measure of progress. Because even your measurements don't provide a full picture, assuming that you are being measured in the exact same spot every single time…and also the fact that you could be putting on muscle, which will then affect the measurement.""Your mindset is essential to making any lasting change."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 Christina is joined by Brittany Burgess, one of the head coaches at Cut & Conquer Fitness. The two talked about quad training, the benefits of certain quad exercises, their favorite sets, as well as some specifics on how to hit your quads at home versus at the gym.In this episode, they talk about:The four quadriceps muscles and the benefits of training your quads and leg musclesSome tips to help you work your quads and squatsCommon mistakes most people make when exercising their quadricepsBrittany and Christina's favorite exercises and sets for the quad day or leg dayUsing Smith machine effectivelyHome versus gym workouts for your quadsLinks 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.

If you have difficulty staying motivated and on task or continually postpone things for a later date, then this episode is for you. Christina discusses cracking the code to consistency so you can stop procrastinating forever and progress towards your goals.In this episode, Christina talks about:The two main problems that we face when we set a taskGetting out of a slump and staying on top of your gameThe roadmap to consistencyThe reasons why we can't get ourselves to do the things we need to doAction steps if you're stuck, or having difficulty getting back on track Memorable Quotes:"A vision is so so powerful…you need vision to align everything else along the way, and keep yourself on the right path.""We can set goals along the way to drive us forward. Goals are great…but what is more important than the goal is the system in which we use to achieve that goal.""Humans seek happiness, and shy away from fear; it's what we're designed to do. Back in the day, it used to help us. But nowadays, it usually hurts us, especially when it comes to making progress."Links Mentioned: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.

Do you feel like you’re stuck in life? Are you not happy with the way your life is going? Then it's time to do something about it. You should start being yourself and pursue what you want in life in order to live a happy and successful life.Christina emphasizes the importance of being yourself and pursuing what you want in life rather than becoming somebody you are not.In this episode, Christina talks about:About what it means to know yourself and be yourselfSome examples from Christina's life of what being authentic to herself did for herEncouragement to being true to who you areThe positive impact fitness has had on Christina’s lifeWhy Christina doesn't like the “fake it till you make it” mentality Memorable Quotes:“The longer you wait to be you, the longer you wait to pursue what you want in life and who you want to be, the longer it's going to take the right people and the right opportunities to come into your path.”“Growth always comes from outside of the comfort zone.”“Whatever that is for you, you can do it. There's literally nothing standing in your way except for you.”Links Mentioned:Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0IG: @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.

Wondering why your back hasn't been improving even after months and months of exercising? Probably you're training your back wrong. Having a defined back doesn't only look good, but it's also so important for posture and proper movement, and building a well-defined back can be a challenge — especially since the back musculature is hard to see and complex.Christina talks about some common back training mistakes, how to train your back muscles optimally, and much more!In this episode, Christina talks about:About the two main muscles in your back: lats and rhomboidsSome key principles for adequately training your lats and rhomboidsSome common back training mistakesTips on how to do back exercises properly to speed up your progressChristina's favorite back exercises that're ideal for learning and feeling your back muscles optimallyMemorable Quotes:"One amazing way to really create that hourglass look is to train your back as well as to train your glutes.""Having a defined back doesn't only look good, but it's also important for posture and proper movement in life.""More is not always better, and when it comes to learning proper execution of an exercise… you're gonna want to master the skill of a small number of exercises and focus on doing them perfectly."Links Mentioned:Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0IG: @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 the pillars that have helped her grow as an individual, become a stronger and more confident person and lead a meaningful and happy life. These pillars can be a key to your own success and happiness!In this episode, Christina talks about:The four pillars that Christina is currently living life byLiving your life the way you wantBeing confident and not being intimidated by people's judgmentKnowing yourself and acting in alignment with your identityHow fitness has transformed the lives of so many peopleMemorable Quotes:"Don't be afraid of someone putting you down for something you're doing because that person who is putting you down is already below you, and they are afraid of you. That's why they're putting you down.""Life is literally like a big mirror. So whatever is going on or isn't going on in your personal life or your career, it's also going to be affected in your health and fitness.""If you are worried about what others think of you, your life isn't even really yours.""We only have one life, and the way that you live each day is the way that you are living your life."Links Mentioned:Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0IG: @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.

Are you training hard and eating right but still feel like failing to get the results you want? Then listen to this episode to learn where things are going wrong, so you can troubleshoot the things that could be holding you back.Christina shares three things that will change how you think about fitness, especially when it comes to your goals and progress.In this episode, Christina talks about:Tips for getting the most out of your workouts and time at the gymThe analogy of squeezing an icing bag and the analogy of baking a cakeThree things that are complete game-changers when it comes to fitness:Losing weight and losing fat are completely different things — so stop chasing weight lossYou don't have to lift heavy weight to achieve hypertrophy or fat lossAnyone can achieve their fitness goals and can sustainably integrate fitness into their lives — regardless of their shape, background or geneticsMemorable Quotes:"You can absolutely lose weight without ever even taking a step in a gym or even technically doing any exercise. As long as you are in a calorie deficit, However, weight loss without exercise is likely going to be sub optimal when it comes to your body composition.""Don't worry so much about the number on the scale. Make sure during your fitness journey, that you take photos…photos show so much more of the actual physique and body composition changes than the scale ever will.""Anyone can integrate fitness into their lives. it doesn't matter how old you are, how out of shape you are, your background, your genetics… because you and only you are in control of your life. And if you want it bad enough, you can absolutely 100% achieve your fitness goals."Links Mentioned:Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0IG: @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.

How would you describe a normal day for you? How do you feel about your life and habits? Are you stuck in the same routine you follow daily without any change? Is your normal keeping you in a place you don't want to be? If so, then this episode is for you.Listen in as Christina encourages you to examine your “normal” to understand why you go up and down in fitness and life but fail to make meaningful progress forward.In this episode, Christina talks about:The need for you to analyze your “NORMAL”The reasons why some people are more successful and fitter than othersThings you can do to change your normalWhy do we experience the two steps forward, three steps back trend in fitnessMemorable Quotes:"Whatever your normal is, this is going to be your set point. It's going to be your standard; you can go over this point, and you can go under this point.""Whatever your normal is, is what you will be. And until you change that normal that standard, it will remain as is because that is where your behaviors take you."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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.

If you're confused about your nutrition intake or if nutrition is hindering your efforts to reach your health and fitness goals, then this episode is for you. This episode is going to provide you with some valuable insights and practical tips for improving your nutrition so that you are no longer obstructing your health and fitness goals.Christina addresses some of the most common nutrition mistakes people make in this episode.In this episode, Christina talks about:The three biggest mistakes with nutrition that people make and what can be done to fix them:1. Eating insufficiently and under eating nutritionally but overeating in terms of calories2. Eating too much of the wrong things — in order to have optimal results, you should consume optimal foods.3. Binge eating — the physiological and psychological component of binge eatingMemorable Quotes:"A lot of people's lack of progress comes not from neglecting to work out, but from not prioritizing their nutrition.""We all know that motivation will come, and motivation will go. That's why creating new habits and powerful rituals on the good days is so important.""Nutrition is something you will always have to work at. But once you understand and embrace the basics of what works for you and what works for your lifestyle, it becomes so much easier, and that habit of healthy eating and portion control just becomes part of your identity and part of your life."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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 act of self-sabotage is something that most of us do and are often quite confused about, believing that we have no control over it. But what if there is a way to retrain your brain to stop self-sabotaging so you no longer become your own worst enemy? Listen in to Christina as she discusses self-sabotage and how to eliminate it.In this episode, Christina talks about:What is self-sabotage and how does it affects your goalsFiguring out the circumstances when you feel self-sabotaging and identifying how you are self-sabotaging yourselfWhy self-sabotage is a psychological problem, not a physiological oneHow to negative through your emotions and identify your triggers for self-sabotageThe challenge with breaking the cycle of self-sabotagingThings you can start doing to stop self-sabotaging Memorable Quotes:"It's not your body that decides to skip a workout, it's your mind that makes that choice.""If you're trying to change the physical without changing the mental first, it's very unlikely you will be able to sustain your results in fitness. Because the mental is what dictates the physical realm. It's your mindset that creates the circumstances."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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 wish you were fitter but can't stand the thought of training or working out in the gym? Or are you having trouble sticking to your fitness plan? Then, this episode is for you. Christina talks about the things that you need to put your focus on if you are interested in embracing fitness into your lifestyle.In this episode, Christina talks about:The three essentials of building fitness into your lifeTraits exhibited by people who have successfully incorporated fitness into their lives and identitiesTips for people who aren't enthusiastic about working outDifference between discomfort and misalignmentReasons why some women start a fitness program and despise it or don't stick with itMemorable Quotes:"Everyone is so different. What works for one person is not necessarily going to work for another because your body is different, your lifestyle is different, your hormones are different, your schedule is different.""Being a good trainer, being a good coach is an art. There is a lot more to it than simply building a good periodized plan that enables progressive overload and meaningful growth over several weeks or months.""When we talk about fitness as a lifestyle it really is a marathon; it is not a sprint.""When you have a vision and a purpose, fitness starts to go beyond the physical. And that's when it becomes a part of who you are, and a part of your identity."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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 sat down with Brittany Burgess, one of the head coaches of Cut and Conquer Fitness, to talk about some fun fitness stuff. The two had a casual conversation about some fitness topics, including their preferences for foods, exercise, lifestyle, and things relating to health and fitness.In this episode, they discuss:About their workout habits and the time that they prefer to work out.Favorite pre-workout energy drinks, workout splits, protein bars, etcSome underrated exercise and their least favorite body part to trainTheir favorite ways to eat Brussels sprouts, their grossest health food, and the best healthy meal they could eat every single dayLinks 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.

Summer might seem far off now, but the time will pass anyway. All the months you spend indoors waiting for warm weather will finally be worth it when you get your swimsuit out. And certainly, you don't want to be that person looking in the mirror three months from now and regret not working on yourself sooner.Christina talks about why it is the best time to get clear on your summer body vision and how to do that.In this episode, Christina talks about:How you can rediscover your true self and find out who you want to beFiguring out the behaviors you need to exhibit to achieve your goalsWhy it is the right time to begin working on your summer bodyThe mistakes people make to their bodies after summer endsMemorable Quotes:"No matter how bad you want those results, results cannot come before the actions. There is no way that you can achieve a desired outcome without taking the actions required to get there.""Success is pretty much guaranteed with anything in life if you are working hard at the right things. But if you are working hard at random things, at uncontrolled things, at too many different things, you're going to get those random uncontrolled results. And random results are not good.""It is so much more valuable to give 70% effort 100% of the time, instead of 100% effort 30% of the time.""No matter how old you are, no matter where you are in your life, how out of shape you are, any crazy diets you've tried in the past, no matter how should you feel in your body right now, it's never too late to turn your life around."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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 Christina's guest on the show is her client, Emma. Last year, Emma joined Cut and Conquer Fitness, took part in a six-month program, then went on her own for a couple of months, and maintained her progress, using the tools she learned from Cut and Conquer Fitness to grow and learn on her own. Now, she is returning for another program.In this episode, they discuss:Emma's experience as a client with Cut and Conquer FitnessThe main things that she learned during her six-month programBody image struggles that she has faced throughout her lifeThe importance of customizing when trying to lose fat and why doing random things isn't a good approachThe changes she experienced in her mental and physical health once she began working towards her fitness planMemorable Quotes:"In order to achieve success, it's really important to have good communication with your clients, not just to have compassion, but to listen to what they're feeling in their program, and what's working and what's not working, and then together come up with what's the best step going forward.""No matter who your coaches are, how good your program is, if you aren't willing to put in the work, you're not going to get those results, you're not going to see the changes.""You should not be comparing to others. If you're going to compare at all, the healthiest comparison to make is with yourself. How can you improve who you are compared to who you were yesterday?"Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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 your goals due to your negative mindset? Listen to this episode to learn how to cultivate positivity in your life.Christina discusses how you can develop a positive mindset, even in your most challenging situations, so that you can have joy in your life.In this episode, Christina talks about:The reasons why Christina suffered from a bad mindset in the pastHow Christina's lack of confidence, low self-esteem, and negative mindset affected her lifeHow you can reprogram your mind for a positive mindsetTips for building self-confidence and self-beliefHow you can motivate yourself to work towards your goals even in your most challenging momentsMemorable Quotes:"You will never be able to build or maintain an amazing physique if your mindset isn't in the right place. Your mindset is the foundation of everything you do in life.""Excuses are real. But they're also the exact reasons you will not be successful if you keep focusing on them.""If you do blame something for the bad, you also have to blame it for the good. So stop blaming the past; without the past you would not be who you are.""Life is as simple as you make it.""If you are someone who is struggling with your mindset, start believing in yourself. And if you can't surround yourself with people who do, people who will lift you up, people who will inspire you."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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.

We have all felt overwhelmed at some point in our lives — the feeling of one more thing on your to-do list, one more task to accomplish, or one more responsibility to fulfill can make you dreadful. Christina has felt it too. And in this episode, she shares some strategies that will help you manage your overwhelm.In this episode, Christina talks about:Some strategies to help you manage your overwhelmThe need to know where we stand with stress and what is causing itTips and tools to help you transition away from failure and start re-establishing your integrityAbout the time when Christina was overwhelmed and stressed, and how she dealt with itWhat to do when you find yourself becoming overwhelmed and struggling to do the tasks on your daily to-do listTips to improve your time management, and self-managementMemorable Quotes:"Sometimes working harder will take you backwards, because the overwhelm gets so high that you will completely shut down.""We cannot always control what's happening around us. But you can always control what is happening within you.""Sometimes you need to take a step back in order to propel yourself two steps forward or three steps forward.""There's honestly no problem that is not solvable….life will not serve you any obstacles that you are not strong enough to overcome."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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.

Have you ever felt the "mom guilt" for putting yourself before your family? Or are you constantly overwhelmed by not having enough time in the day? If so, this episode is for you!Christina discusses some important mindset shifts required to slay your fitness goals while still being an amazing parent.In this episode, Christina talks about:The stigma associated with how a "mom" should lookWhy prioritizing your health and fitness goals is NOT selfishHow to include your kids in the processStrategies to enjoy food with your family while staying on trackHow to overcome the limiting belief that you will never get your pre-pregnancy body backClient success stories of moms who absolutely crush their fitness goals on a daily basisMemorable Quotes:"When you start prioritizing your health and fitness goals, you start becoming a better version of yourself, for you, and for your family.""Don't focus on getting your old body back… Focus on your new body. Focus on building your body better than what it used to be; better than what it's ever been before.""A sexy body is different for everyone. But it can be achieved by everyone.""If you have negative self talk about yourself, you need to change it. You need to shift your perspective around what you are capable of and who you are capable of being. You need to unlock your inner fitmom attitude and you need to start showing up as that next level version of yourself, for you and for your family."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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 is joined by Brittany, a strong advocate of self-love and mental health. She loves working with women who are struggling with their bodies but aren't afraid to become stronger and lift weights and are willing to put in the work long-term instead of looking for quick fixes.They discuss the importance of mental and physical health in life and the interconnection between them.In this episode, they discuss:Brittany’s backstory and how she got into fitnessHer battle with mental health and what fitness did for her when she was strugglingHow Brittany dealt with the problem of body dysmorphiaHow Brittany was able to transform her negative mindset into a positive oneA constructive way to use comparisonKnowing when to stop pushing your body beyond its limitBrittany's advice to people who are going through dark times, especially those suffering from anxietyMemorable Quotes:"Investing in yourself is always going to pay off.""Focus on you versus you, and not compare yourself to anyone else because you're not anyone else. You're you. You're exactly where you should be, and you're going through exactly what you need to go through to come out stronger.""If you're looking at the obstacle, you're only going to see the obstacle. But if you look at the path, you're going to see the path around the obstacle.""Vulnerability is a sign of strength.""If you are not happy in your mind and your brain is not healthy, and you're not working on self-love, then you will never be happy no matter what you look like."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, Christina brings you a tough love episode filled with advice you need but might not want to hear.In this episode, Christina discusses:Why does one person completely change their lifestyle while the other stays the same when they have very similar starting points, goals, and fitness levelsAccepting and taking responsibility for your failures and working towards your shortcomingsHow can you distinguish yourself from an average personThings you can do to move forward in your lifeMemorable Quotes:"Your success does not care about your excuses, and those excuses are the reason why you are not where you want to be.""Everyone talks about their self-made success, but no one talks about their self-made failure. We don't want to take accountability for our failures. But every time you don't achieve what you set out to do, it is totally and completely 100% your fault.""Don't allow your feelings to dictate your actions. If you can do this, your success is inevitable."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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.

Did you ever want to do something unconventional but couldn't because no one around you does it, or were you concerned that it would make you look abnormal? Well, sometimes, what's considered "normal" is not the most appropriate thing to do, and maybe your approach makes more sense.Christina talks about not caring about society or norms and becoming who you want to be and who you truly are.In this episode, Christina discusses:Some unconventional things about ChristinaEmbracing who you're and going against the normPutting yourself in an environment where you are liable to go against what is considered normalThe need to evaluate default traditions that keep us confined to our limited belief structuresWhat impact do your limiting beliefs have on you, and what you can do to change themMemorable Quotes:"Normal people are not usually happy people.""It's okay if your idea of happiness or success is different than other people's.""Do what aligns with your life, but don't pretend to be someone you're not just because everyone else is doing it.""Just because something has always been done a certain way or associated with certain behaviors does not mean it is the right way or the best way for you to do things.""Your beliefs are not reality, but they can change your reality."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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.

Have you ever wondered what exercises are the most effective for your goals? And which ones to avoid? Well, there is no black and white in fitness, but Christina offers some key guidelines for exercise selection and performance.In this episode, Christina shares 5 exercises that the typical gym-goer may want to avoid and WHY!In this episode, Christina discusses:Some exercises that are not effective for the purposes for which most people do them, and better alternatives to those exercises.Some tips for doing core workouts to take your training to the next level.Memorable Quotes:"There are so many ways to do so many exercises, that can be correct, depending on what your goal is for doing the exercise.""Focus more on the quality of the movement than on how many reps you're actually doing.""Most people's bodies just are not structured optimally to perform some exercises."***It is important to also note that every exercise can be performed multiple "correct" ways depending on your goals and the purpose of the exercise in the overall training program.Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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.

A casual discussion with Christina where she answers questions about life, love, and personal growth.In this episode, Christina discusses:A decision that changed her life and made her a stronger personWhat love means to her and her previous struggles with showing emotionThe most attractive qualities a person can exhibitHer golden rule for living a fulfilling lifeMemorable Quotes:"Loyalty, trust, and integrity go hand in hand. And it's so important in any relationship you have, whether it's a business relationship, whether it's a romantic relationship, a friendship.""No matter who you are, where you come from, what you grew up with, or where in life you are right now, there is no limit to what you can achieve. You can achieve whatever you set your mind to.""There are no limits to what you can achieve with the right plan and the right mindset."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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 tempted to indulge in your late-night cravings? Are you someone who constantly snacks throughout the day, even if you're not actually hungry? If you have big fitness goals but often end up sitting on the couch at night satisfying your food cravings, then this episode is for you.Christina gives tips on how to curb cravings before they arise so you can break the vicious cycle of giving into them and no longer have your goals hampered by your eating habits.In this podcast episode, Christina shares:How to overcome your habit of cravings or binge eatingSome tips to help you reduce your cravings:Find out what foods to eat to ensure your body gets the right amount of nutrients.Eat higher volume meals — plan your meals so that you can eat as much food as possible while staying within your macro and calorie target.Time your meals properly — regularly feeding yourself can reduce hunger.Just resist the cravings — you are so much stronger than your excuses.Remove artificial things from your diet — focus on whole, unprocessed foodsHave chewing gum in moderation to keep your mouth busy and take your mind off of foodBrush your teeth after you eat — having minty toothpaste taste in your mouth eliminates the desire to eatMemorable Quotes:"Every time we reinforce a habit, by doing it repetitively, it becomes more and more ingrained into who we are.""Excuses are only real if you let them be.""Reframe every craving that you encounter into an opportunity to challenge yourself and to take one more step towards your goals.""Just because you've never done something in the past does not mean that you can't do it in the future and does not mean that you are not capable of doing it."Links Mentioned:Christina's Instagram - https://www.instagram.com/knifinaCoaching 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.

Relationships, family obligations, and trying to focus on your goals can get stressful. Are you surrounding yourself with the right people? Do you have clear boundaries and time dedicated to you and you only?Christina discusses 3 ways to start focusing on you to achieve the results you want.In this podcast episode, Christina shares:3 Life-Changing Self-Improvement Tips:1. Cut out toxic people and have clear boundaries and respect for yourself.2. Wake up before your family and spend intentional time with yourself, for yourself.3. Hire a coach so you can complain up and hear the advice you need to hear.Memorable Quotes:“Aim to surround yourself with like minded people, people who bring you up and if someone has a negative influence in your life, cut them out.”“Ensure you get an absolute minimum of 20 to 30 minutes to yourself before the day starts, at least 75% of the week. Kids take a lot of energy. Relationships take a lot of energy.”“If you're out there, trying random things to achieve your goals, you are going to get random results. Random results are not good results.”“If you find yourself constantly complaining down, you are asking for permission to fail.”*Always consult your health care professional before you begin taking any supplement.Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching 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.

Have you ever wondered what supplements to buy? There are so many types and brands that, for most consumers, the world of supplements is completely overwhelming.Christina discusses the importance of being educated on supplements and selecting ones that align with your fitness goals.In this podcast episode, Christina shares:The story of her first time ever taking pre-workoutHer take on some popular supplements such as fat burners, protein powder, creatine, and more!Some tips on how to select higher quality supplementsWhat supplements are a complete waste of moneyThe importance of proper nutrition, gut health, and stress management in fitnessMemorable Quotes:“Supplements won’t do anything for you if your nutrition isn’t consistently on point and aligned with your goals because supplements are meant to supplement a healthy diet.”“Proper recovery is key to both building muscle and losing fat.”“Do not use pre-workout as a crutch if you are eating properly.”“Sometimes, we are more addicted to the ritual of taking the pre-workout than to the actual supplement.”*Always consult your health care professional before you begin taking any supplement.Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching 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.

Have you ever been angry at someone and been adversely affected by it in other areas of your life? There is a strong correlation between how your personal life goes and how you are doing physically, so if you have problems in any of those areas, there will be problems with your training or nutrition. In today’s episode, Christina talks about how you can improve your relationships and feel better about yourself.In this podcast episode, Christina shares:How our actions become affected by our emotionsWhat can you do to shift your mindset and stop hurting yourself when you are in a bad relationshipHow a disconnect with your lifestyle affects your training and nutritionHow opening up the door for a conversation helps you to improve your relationshipsHow you can weed out the people who are not right for youWhat you should do when something is bothering youMemorable Quotes:“Your energy and time are not worth using on anything that doesn't empower you to progress forward or make you happy.”“As soon as you take responsibility for everything in your life, you have the power to change everything.”“When you respect your own energy, others pick up on that and respect you back.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching 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.

When you walk out of the gym, have you ever felt like you could have done more, or that you aren't getting the results you want despite going consistently? If you do, then Christinia's five mindset tips will definitely help you in increasing the intensity of your workouts and getting more out of them.In this podcast episode, Christina shares:Five mindset tips that you can apply to your workouts to get more out of your workoutsWhat you can do to make progress in the gym without being too hard on yourselfChanging your mindset for working out by visualizing repsGetting the most out of your gym workout while not getting fatiguedTaking your training to the next level by disconnecting your mind and your bodyMemorable Quotes:“If you really want to make progress in the gym, you have to be willing to push outside your comfort zone and embrace discomfort.”“It's the reps that are the most uncomfortable that are going to make the biggest difference in your progress.”“The more you can normalize discomfort during training, the stronger you will get, especially mentally.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching 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.

How often do you feel like you can't even accomplish what you set yourself to accomplish? With an unaligned life, you will not reach your goals nor you can tap into your full potential. In today’s episode, Christina talks about alignment and how to cultivate trust within ourselves.In this podcast episode, Christina shares:About the Shred program and the program for beginners to lose weightWhy being honest with yourself is essential to achieve your goalsCognitive dissonance and how it impacts your fitness goalsWhy do you end up lying to yourself and making excuses for not doing what was plannedHow you can get your life into alignmentThe difference between being in alignment and being misalignedMemorable Quotes:“You cannot step into your power until you are being honest with yourself.”“Be honest with yourself about what your goals are. Be honest about what you want out of life, and be honest about what you are willing to do to get there.”“We want to stay within our comfort zone. And that's why growth is so uncomfortable.”“Life doesn't give you have any obstacles that you cannot overcome”“Keep in mind that all of the struggles that you are going through are an essential part of your journey. If you don't encounter the obstacles, you don't gain the experience required to level up, and you don't grow or evolve into the person who can serve a higher purpose in life.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaFree FB Community - https://www.facebook.com/groups/weightsandwellness Hosted on Acast. See acast.com/privacy for more information.

Have you ever felt like you kept eating continuously and couldn’t stop? Are you having trouble getting rid of the binge eating habit? If so, this episode is just for you. In today’s episode, Christina introduces five steps for binge eaters that will help them to stop their binge eating habits.In this podcast episode, Christina shares:How do we get stuck in the cycle of binge and restrictIdentifying what triggers you to binge eat and how to eliminate those triggersWhat food is best for your bodyFactors that contribute to binge eating and how to decrease your cravings for binge eatingHow your mindset impacts your binge eating habitThe reasons why some people resort back to old habits after they finish a fitness programMemorable Quotes:“We don’t generally binge eat when we feel good, or when we’re doing well in life. We binge eat when something throws us off, or when we’re feeling emotional.”“In order to change the visible, you have to change the invisible. That is you have to change your thoughts, your beliefs and your self identity.”“The most valuable thing is not achieving your goal, but the habits that you build throughout your journey.”“Believe in yourself that you’re worth putting in the work for.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifina Hosted on Acast. See acast.com/privacy for more information.

Have you ever had negative thoughts that became constant negative self-talk, and you find yourself stuck in the cycle of negative self-talk? Here are some tips by Christina to help you break that negativity cycle and gain more self-confidence.In this podcast episode, Christina shares:Tips that can help you to break the cycle of negative self-talkHow does a lack of confidence in yourself affect your mentality?How becoming self-aware will help you to replace the negative self-talk with a positive oneChristina’s journey from being a negative person to a positive oneThe analogy of a garden overgrown with weeds (negative thoughts) will help you to turn negativity into positivityMemorable Quotes:“If you keep telling yourself something over and over and over, eventually you will start to believe it.”“What you say to yourself matters. Because what you say to yourself, determines your beliefs. And your beliefs determine your behavior, and your behavior dictates your results.”“Losing 20 pounds does not start in the gym, it starts in your mind.”“Working on your mind is just as important as working on your body.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Hosted on Acast. See acast.com/privacy for more information.

If you’re someone who struggles with your goal because you’re concerned about what other people think about you, this episode is going to provide some valuable insight into how to adopt a mentality where the opinions of others no longer hold you back so that you can focus more on yourself and what you want to accomplish in life.In this podcast episode, Christina shares:What makes us so concerned about other people’s perceptions of usThe impact of caring about others’ judgmentsHow Christina transformed herself from being a miserable person to someone who is confidentBest ways to build confidence, feel your best, and trust yourselfHow to stop living your life in fear of judgmentMemorable Quotes:“The best way to build up your confidence is to pursue your goals.”“When you have purpose and you are working towards something that you want, the weight of other people’s opinions starts to fade into the background.”“You are the most important person in your life. If you are not happy, if you are not making time to work on yourself every single day, everyone you care about is going to suffer.”“There are always people out there with less talent and less knowledge than you have that are out there pursuing your dream.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Hosted on Acast. See acast.com/privacy for more information.

If you have ever felt defined by how you look, this episode will resonate with you. Christina continues her story of living with a congenital deformity. She shares her experience of reconstructive surgery and the anxiety that came along with it.In this episode, Christina discusses:The expectations put on women by society to look a certain way.Why being judgmental towards ourselves can destroy usHow her insecurities affected her relationships.The power of the mind and how important our self-image isMemorable Quotes:“We should do whatever makes us happy and whatever makes us feel good.”“Many women are so full of insecurities due to the fact that in today’s society, we are very much defined by how we look.”“We act in accordance with what we believe to be true. That’s why our thoughts are so powerful.”“Everything happens for a reason, and you are capable of overcoming every single obstacle that you are dealt.”“No matter where you are in your fitness journey or your journey of life, know that today is an essential part of who you are becoming.”“You might be going through some dark shit right now. But you have the choice of how to respond to it. You can succumb to it and be overruled by life’s obstacles. Or you can use those obstacles to make you stronger.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Hosted on Acast. See acast.com/privacy for more information.

People are not always what you expect. Christina opens for the first time about a humiliating part of her life that largely shaped her into the person she is today. Despite her apparent confidence, Christina was born with a congenital deformity that led her to self-destruct. She battled in silence in fear of judgment, and no one ever knew, until now…In this episode, Christina shares:What was it like growing up with a deformity that she kept hidden from everyoneThe shame associated with the realization that her body did not look like other girlsHow the feelings of shame and disgust she felt towards her body impacted her sexuallyHow you can break free of self-destruction by embracing past experiences and using them to growWhy Cut & Conquer Fitness focuses so much on getting their clients to do the internal work before the externalMemorable Quotes:“Working on your mind is just as important as working on your body.”“Look at the experiences that shaped you, and grow from them.”“Do not let anything limit you, and ultimately step into your power to morph your identity into someone that you are proud to be.”“Love yourself the way you are.”“What you feed your mind is just as important as the food you put in your mouth.”“The way you see yourself can be changed when you feed yourself empowering thoughts, break the patterns of self-destruction that go on in your head, and become aware of who you want to be.”“The first step to creating a body, mind, and life that you truly love is accepting yourself for who you are and appreciating the experiences that shaped you.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Hosted on Acast. See acast.com/privacy for more information.

We women are CONSTANTLY bombarded with messaging that tells us we should look a certain way and that if we don’t, we are unworthy. This can cause damage in many aspects of our lives.In this podcast episode, Christina shares:What leads to self-sabotaging and how it is self-destructive.Why women are left feeling like they aren’t good enough, even after reaching their fitness goals.Vices we turn to to distract us from feeling inadequate.How your feelings of inadequacy destroys your self-identity and then seeps into all of your relationships.The ways our brains look for evidence to prove what we already believe about ourselves.Why the journey towards loving yourself is difficult, but so worth it.Memorable Quotes:“We are subconsciously looking for information that reinforces what we tell ourselves. And that’s why I tell my clients, your thoughts matter. The way you see yourself matters.”“Know that you aren’t defined by your past and you can choose who you want to be.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Hosted on Acast. See acast.com/privacy for more information.

It’s easy to let self-doubt creep into your mind. Christina shares why it’s better to go for your goals now instead of letting your fear keep you from creating the life you really want for yourself!In this podcast episode, Christina shares:Why there’s never a perfect time to start something newLearning to accept her passion for fitness vs. economicsRecognizing the fear of failure and taking a leap anywayMaking the decision to impact more people and build a brandThe evolution of Cut & Conquer FitnessBecoming a better version of yourself by pursuing your goalsMemorable Quotes:“This was life changing for me because up until this point I had a really hard time even talking to people let alone teaching them and training them and connecting with them emotionally.”“Cut & Conquer fitness has completely morphed from just a personal training company into a true movement of powerful women who are dedicated to working on their mind, body, their nutrition and their lifestyle. I never would have imagined that my team would be able to impact so many women's lives. I never even imagined I would even have a team and it is such a humbling and rewarding experience that I've never taken for granted.”“Are you going to be the person who looks back on this day, five years from now and wonders what if? Or are you going to be the person who relentlessly pursues their goals and looks back on how far they've come?”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Hosted on Acast. See acast.com/privacy for more information.

Welcome to the show! Christina dives into her past struggles with loss and body dysmorphia as well as what sparked her fitness journey and mission to help others reclaim their life!In this podcast episode, Christina shares:What it’s like to train as an elite athleteThe impact of losing her father unexpectedly during collegeFalling down the path of self-sabotageHow a sushi dinner led to a gym membership and new lifeBecoming addicted to fitness and her first bodybuilding show experienceDeciding to compete and earning 2nd place at her first bodybuilding showFinding identity through fitness while struggling with body dysmorphiaA reminder there’s more to fitness, life and people than what we see on the surfaceMemorable Quotes:“It felt so good to lift weights...when I was working out was the only time the pain and anguish in my head would subside. I started to see changes in my body like I never had before.”“I loved bodybuilding because you’re literally in control of your results. Your results were a direct reflection of the work you were willing to put in...the more I learned and the more mindfully I trained, the better my results got. In some ways, I finally felt that I had found my identity again through fitness.”Links Mentioned:Christina’s Instagram - https://www.instagram.com/knifinaCoaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Hosted on Acast. See acast.com/privacy for more information.

“Beyond the Body” is a podcast for women who aren't afraid to dive deep into who they are, embrace discomfort, and level up their mind, body and life!If you are looking to get fit, get inspired and learn why fitness is about more than just a trendy workout or fad diet, join host, Christina Slater as she dives into the raw intimate realities of being a woman.You can expect discussions on body image, mindset, relationships, and self-love with valuable insight on how to create the mind, body, and life of your dreams. Hosted on Acast. See acast.com/privacy for more information.