Most people believe communication is about clarity… saying the right thing, using the right words, or explaining themselves better. But this episode challenges that assumption entirely.

Christina unpacks how meaning is not contained within language itself, but constructed by the person receiving it. Through personal stories and evidence-based insights, she explores how differences in perception, attachment patterns, nervous system responses, and conditioning shape every interaction.

Topics Discussed:

• Why communication is not just about what you say, but what the other person takes from it
• How attachment styles, triggers and past experiences shape perception and meaning
• Personal stories of how communication breaks down via assumptions and misinterpretation
• The role of media, social conditioning, and observed behavior in shaping communication patterns
• Self-regulation vs. using your partner as an emotional outlet
• Love languages, their limitations, and the concept of “reverse love language”
• Ego, defensiveness, and the need to be right vs. the desire to connect
• The role of metacognition in interrupting reactive patterns
• Turning conflict into connection instead of a power struggle

This conversation challenges listeners to move into deeper awareness, responsibility, and intentionality with their communication; recognizing that you are not just speaking, but simultaneously interpreting and assigning meaning.

Because often, the issue isn’t what was said…It’s that what was heard wasn’t what was meant.

Key Links:

📱 Christina's Instagram 

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🧠 Free “Skool” Fitness Material

Want to try Female-Focused Beef Organ Supplements?

👑 Get 25% OFF Primal Queen

No discount code needed, simply use the link above.

🌶️ Healthy Devil Seasoning

[DISCOUNT CODE: BEYONDTHEBODY10]

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I unpack the common dismissal of women’s health concerns in modern medicine, simply because their blood work falls within "normal ranges", or they appear “healthy”.

We talk about how symptoms like painful periods, irregular cycles, weight gain, mood instability, fatigue, and low libido have become so normalized they’re brushed off as stress, age, or “just hormones", rather than addressing potential underlying nutrient depletion that organ-based nutrition can help support.

I explain why hormones don’t work in isolation, why nutrient density in food matters more than most people realize, and why standard labs only show a piece of what’s actually happening inside the body.

This episode also dives into the underrepresentation of women (specifically post-menopause) in medical research, how that impacts treatment, and why nutrition deserves far more respect in modern health conversations.

I also share my personal experience with cycle irregularity, Primal Queen Supplements, and why organ-based nutrition is part of my own routine.

Key Topics:

• The ancestral concept of “like supports like” with organ-specific nutrition
• Modern diets lack the enzymes, cofactors, and bioavailable micronutrients organs provide
• Painful periods, cycle irregularity, mood instability, fatigue, weight gain, and low libido
• How “normal” blood work can still coexist with very devastating symptoms
• Estrogen metabolism, liver function, mitochondrial health, and nervous system overload
• The underrepresentation of women in clinical research and its consequences
• Why most organ supplements stop at liver, heart, and kidney
• Why I like Primal Queen Supplements: inclusion of female reproductive organs
• Proper supplement sourcing, third-part testing, digestion, and individualized context
• Why supplements can never replace food, training, recovery, and lifestyle

Key Links:

📱 Christina's Instagram 

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🧠 Free “Skool” Fitness Material

Want to try Female-Focused Beef Organ Supplements?

👑 Get 25% OFF Primal Queen

No discount code needed, simply use the link above.

🌶️ Healthy Devil Seasoning

[DISCOUNT CODE: BEYONDTHEBODY10]

Episodes Mentioned:

EP:157 Nutrition for Healthy Hormones & Weight Loss

EP:160 Food, Fat Loss, & Muscle Growth

Hosted on Acast. See acast.com/privacy for more information.

This episode builds directly on Part 1, where we explored how fear-based scripts were formed before you had the awareness to question them. Now, we unpack the idea of “as above, so below” and how unacknowledged beliefs inevitably show up as habits, behaviors, and repeated life situations.

I share personal examples from my own life and patterns I see with fitness clients at Cut & Conquer, especially around binge eating, discipline, and self-sabotage. This episode introduces three core energetic signatures that commonly keep people stuck, not as labels, but as lenses for understanding behavior without self-judgment. The goal isn’t to fix yourself, but to see clearly enough to choose differently.

Topics Discussed:

• How unconscious fear-based agreements still run your behavior, even during “self-improvement”
• “As above, so below”: How internal beliefs create external patterns
• Over-correction as protection: hyper-independence, perfectionism, and control
• Why binge eating, sabotage, and “lack of discipline” are signals, not flaws
• The 3 energetic signatures that commonly run people’s lives:

- The Defensive Self (Armored One archetype)

- The Unrealized Self (Eternal Girl archetype)

- The Dissociated Self (Unseen One archetype)

• How attachment styles and nervous system responses shape fitness, relationships, and consistency
• Projection, judgment, and why what triggers you isn’t actually about other people
• Using awareness and metacognition to interrupt patterns before they repeat
• Envy vs jealousy: different wounds, different stories, different survival strategies

Key Links:

📱 Christina's Instagram 

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🧠 Free “Skool” Fitness Material

Episode Sponsors:

🌶️ Healthy Devil Seasoning

[DISCOUNT CODE: BEYONDTHEBODY10]

💊 BulkBully Supplements

[DISCOUNT CODE: BEYONDTHEBODY15]

Hosted on Acast. See acast.com/privacy for more information.

She explores how these patterns shape our emotional responses, fuel people-pleasing, and keep us chasing approval at the expense of our authenticity. The conversation highlights the role of ego, self-reflection, and the courage it takes to question beliefs you didn’t consciously choose.

In part 1 of this 2 part series, Christina invites listeners to challenge long-held assumptions, reconnect with their inner truth, and explore authenticity not as an image… but as a path back to self-trust and personal freedom.

Topics Discussed:

• The illusion of perfection and why it disconnects us from ourselves
• How meaning gets attached to flaws, mistakes, and identity
• People-pleasing as a response to rejection and emotional safety
• How our emotional reactions are shaped by internalized beliefs
• Why guilt and shame show up when we challenge old beliefs
• The freedom that comes from questioning assumptions
• Authenticity as a path to personal freedom

This is part one of a two-part series. 

Part Two: “Exposing the Patterns That Keep Us Stuck” will release next week — where we go even deeper into identifying and breaking the loops that keep you trapped in perfection, self-judgment, and emotional reactivity.

Key Links:

📱 Christina's Instagram 

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🌶️ Shop Healthy Devil Seasoning

Hosted on Acast. See acast.com/privacy for more information.

Christina emphasizes the importance of personal responsibility in navigating the medical system and challenges the conventional education system's approach to individuality. Highlighting how institutions like schools, government, Big Food, and Big Pharma profit from our disconnection and compliance.

She also breaks down different worldviews, how labels become self-fulfilling spells, and why your fitness, body image, and health are the gateway to deeper awakening.

The conversation culminates in a discussion about co-creation and personal evolution, encouraging listeners to question everything—starting with their own beliefs.

Topics Discussed:

• The difference between consciousness and “objective” reality — and why our understanding of both may be incomplete
• How systems and institutions profit from you staying disconnected, unhealthy, and compliant
• Why most people never realize they’re running unconscious scripts that shape their emotions, choices, and opportunities
• The materialist model vs. alternative views of consciousness — including the idea that the brain may receive rather than produce awareness
• Placebo, nocebo, and how beliefs can literally create physical responses in the body
• How language and labels become identity cages and self-fulfilling prophecies
• The limitations of a pill-for-everything medical culture: stabilization of symptoms vs. holistic healing
• How the education system trains compliance over curiosity and self-trust
• Why body image, health, and fitness are foundational for deeper self-growth
• The tension between social media algorithms and authentic expression
• Pulling apart cultural conditioning around marriage, “doctors know best,” and “school is everything”
• What it really means to question your beliefs and choose evolution instead of staying “safe” in old identities

If you’ve been searching for something deeper, this episode hands you a key. What you choose to unlock from here is yours to discover. Listen with curiosity — and be willing to rethink everything you thought you knew.

Key Links:

📱 Christina's Instagram 

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🌶️ Shop Healthy Devil Seasoning

Hosted on Acast. See acast.com/privacy for more information.

This is NOT your typical “eat more protein and walk 10K steps” weight loss advice...

We talk about why fat loss and weight loss are not the same thing, and why your results will always mirror the level of self-respect and self-trust you bring into the process. I explain why refusing to take nutrition seriously can keep you stuck for YEARS — no matter how hard you workout — and why quality, strategic weight training matters far more than chasing soreness or calorie burn. You’ll learn how to treat cardio like a strategic tool, not a punishment, and how to anchor your progress in structure instead of relying on “motivation”.

I also bring some tough-love around sacrifice, repetition, and belief-shifts. We unpack what it actually looks like to weigh your food, say “no,” cut back on takeout and alcohol, bring your meals to events, and embrace a season of “boring” structure; so you can finally stop chasing the same weight loss goal year after year, and step into your era of health, consistency, and self-respect.

Topics Discussed:

• The link between self-trust and keeping promises to yourself
• Setting boundaries with coworkers, friends, family, and “fitness shamers”
• Form, control, tempo, and time under tension in your workouts
• The mistake of trying to build muscle and lose fat with the same approach
• Cutting back takeout, alcohol, restaurant food, and grazing
• Structure and repetition as the real drivers of transformation
• How shift work, PCOS, menopause, parenting, etc. affect your journey
• Reframing carbs, restriction, and the idea that dieting has to suck
• Letting go of old identities and patterns so you’re not repeating the same loops
• Creating your life from self-respect and self-trust instead of shame and scarcity

This episode marks the end of an era for Beyond the Body, and next week we begin a new chapter with the show rebrand. Thank you to all my listeners for the support over the last 4+ years!

Episodes Mentioned:

How to Master Your Meal Prep

How Many Calories Should You Be Eating?

The Inner Work of Fitness Transformations

Weight Loss Masterclass [LIVE REPLAY]

Cut & Conquer FAQS - What to Expect with Coaching

Key Links:

📱 Christina's Instagram 

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🌶️ Shop Healthy Devil Seasoning

Hosted on Acast. See acast.com/privacy for more information.

Christina dives into Cut & Conquer’s SHRED Program—the most highly anticipated fat loss transformation program of the year.

Christina discusses the program’s structure, its unique features, and the mindset required for success.

She explains who the program is for, who it’s not for, and why it’s designed for individuals who are ready to commit fully to their fitness goals. Christina also shares her tough-love approach to building discipline, embracing discomfort, and taking full responsibility for success.

Shred is built on a no-excuses mentality. Life will throw challenges—whether it’s a sick child, a busy work schedule, or unexpected obstacles—but participants are expected to take responsibility for their actions, communicate to their coach, and work together to grow and find solutions. Christina emphasizes that while life is unpredictable, success in SHRED is determined by how you respond to those challenges.

If you’ve been curious about SHRED or wondering if it’s the right program for you, this episode covers everything you need to know.

Topics Discussed:

• The structure and strategy of the Shred program
• Duration and intensity of workouts and cardio
• The importance of reverse dieting for maintaining fat loss results
• What nutrition looks like and why it is critical for body transformation
• Shred is an advanced program: Not suitable for beginners; Shred requires a basic fitness foundation and mental readiness.
• Criteria for success in Shred, including coachability, discipline, and responsibility
• How to determine if Shred or another Cut & Conquer program is the right fit

Alternative options for different goals:

For those who feel SHRED isn’t the right fit, Cut & Conquer offers other programs, including:

• The Academy: A structured yet less intense option with various pre-designed training plans, customized nutrition, and check-ins for individuals seeking a more relaxed approach.

• Elite Packages: Fully customized training and nutrition programs with 1:1 coaching calls and more frequent check-ins. Ideal for beginners needing more support, individuals with hormonal issues, eating disorders, injuries, or advanced clients looking to take their fitness to the next level such as competition prep or similar.

Cut & Conquer clients learn to take responsibility for their actions, overcome limiting beliefs, and embrace discomfort to grow mentally and emotionally. All programs are designed to create long-term shifts in how participants approach challenges, both in fitness and in life.

If you’re ready to transform your physique and mindset, and feel like the SHRED program is your next step. Spaces are limited, and the deadline is approaching – DO NOT WAIT.

Apply for SHRED/Coaching here:

📝 Coaching Application

Episodes Mentioned:

EP186: Is Cut & Conquer Right for You? FAQs & What to Expect with Coaching

Key Links:

📱 Christina's Instagram 

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🌶️ Shop Healthy Devil Seasoning

Hosted on Acast. See acast.com/privacy for more information.

Bella joins me to unpack the year in regards to personal development, fitness, relationships, coaching, and real life. We uphold tradition by picking our 2026 “word of the year,” and get real about our own strengths, weak spots, and growth strategies.

2025 truly surprised me in ways I didn’t expect. I questioned rules I’d lived by for years, leaned into vulnerability, and found progress in places I used to fear.

If you’re tired of the “new year, same noise,” this is the episode that gives you real-life stories with depth, anchors, and a clearer lens for your own future.

Topics Discussed:

• Our “word of the year” for 2026
• Why I replaced resolutions with a single word five years ago — and never looked back
• 2025’s biggest lessons, favorite memories, and proudest accomplishments
• Questioning rules and social norms we take for granted
• Curiosity over judgment + conflict without ego
• Strengths that emerged and weak spots that surfaced
• What made progress in fitness feel easier
• The meaning we attach to emotions and how that affects behavior

No matter what time of year you decide to tune in, If you’re looking for practical takeaways with real depth, you’ll get both.

Episodes Mentioned:

2024 Annual Recap

2023 Annual Recap

2022 Annual Recap

Key Links:

📱 Christina's Instagram 

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🌶️ Shop our Meal Prep Seasoning

Hosted on Acast. See acast.com/privacy for more information.

Christina breaks down her latest fat-loss phase: losing 17.36 lbs in just over 8 weeks, and why this cut felt easier and faster than any before. She covers exact numbers, what changed (and what didn’t), and the overall mindset shift: progress comes from precision and recoverability, not punishment.

If you want proof that “work smarter” can mean better results, listen in. 

Topics Discussed

• Christina's fitness backstory: chronic binge eating, harsh body image, early competing (2016–2017), weight loss struggles, back injury, and 2023 prep realities
• The “failed” 2024 cut on high cardio/low cals—proof that more ≠ better
• Goals + timeline + context: what set this win up before the even hitting the deficit
• Identity over motivation, and why suffering is not a strategy
• Exact protocols: training, cardio, steps, sleep, meditation
• Training done right, strength trends + recovery anchors, and stress management,
• Nutrition at 100% compliance ALWAYS: consistent foods, proper timing, high-quality choices

Tune in if you want the play-by-play of a cut that worked because the build was precise, the inputs were consistent, and the strategy was intentionally boring.

Key Links:

📱 Christina's Instagram 

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🌶️ Shop our Meal Prep Seasoning

Episodes Mentioned:

• How to Not Get FAT During Your Building Phase: Tips for Lean Muscle Growth Without Feeling “Bulky”

• Why I Gained Weight for 15 Months Straight

• The Inner Work of Fitness Transformations

• How to Eat for Weight Loss Without Ruining Your Metabolism

• Your Leaving GAINS on The Table in Training: Here’s Why (And How to Fix it)

Hosted on Acast. See acast.com/privacy for more information.

This episode is for those who are doing a reverse diet, about to build, or already in a growth phase and low-key panicking about the scale, their jeans fitting, or “getting bulky.”

Bella and I talk through what a real muscle-building phase looks like; the mindset, the training precision, and the nutrition structure it takes to add lean tissue without letting it turn into a sloppy bulk. We discuss why muscle growth is a long game, why it should be taken just as seriously (if not more) than a cut, and how to stay locked in when you’re not getting those fast, visible “I’m leaner!” wins.

Topics Discussed:

• Why muscle growth is slower than fat loss, and what that means for your expectations
• Top mistakes people make in a building phase
• Mindset blocks: scale going up, clothes fitting different, fearing feeling “bulky”
• Tracking strength, training intensity, and pushing to failure
• Exercise selection for max muscle growth vs “just working out”
• High reps vs low reps vs half reps - Actual physiology behind rep ranges
• Nutrition in a build: timing, quality, and why “just eat more” isn’t a muscle-growth strategy
• Fasted training in a build (and why we don’t love it)
• Digestion, enzymes, and making sure you can actually absorb the food you’re eating
• Creatine: what it does, what it doesn’t do, and why you should take it
• How PEDs and influencers can make bad training appear good
• When to cut vs when to keep building, and why chasing constant weight loss stalls your physique
• The benefit of a coach during a build (accountability, photos, adjusting food, keeping intensity high)

Key Links:

📱 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 

Episodes Referenced:

How to Not Get FAT During Your Building Phase: Tips for Lean Muscle Growth Without Feeling “Bulky”:

https://open.spotify.com/episode/1N4zCPaSwfGddwmB3T3O56?si=taEKQ7f-T7CXnaaQW_j2sA 

Why I Gained Weight for 15 Months Straight:

https://open.spotify.com/episode/0oBmilMC9EaXzUL5RTkrgN?si=zhF-7c9VQRWjotSVEhEvLg

Cutting vs Bulking - Which Should YOU Do First?:

https://open.spotify.com/episode/61p9b8jmToiP6Db3nrK71X?si=yerbgLicTeG7Meq1HShz4A   

Hosted on Acast. See acast.com/privacy for more information.

This episode is a candid look at identity change, nervous-system safety, and the frameworks I used to move from control and spirals to self-trust and regulation. I share a personal conversation around two patterns I felt destined to never escape: Binge Eating and Jealousy. And unpack my thoughts around trading control for self-trust, building safety in your body, and using lens-shifts, boundaries, and better conversations to dismantle old patterns in real time.

So, if you’ve ever thought “this is just who I am,” this episode is proof that it doesn't have to be that way.

Topics Discussed:

• Jealous spirals, story-building, and conflict you don’t know how to discuss
• Identity traps: “I’m just a jealous person” / “I’ll always binge”
• Why “people don’t change” is a protective story, not a fact
• How the frameworks that ended my bingeing helped me dismantle jealousy
• Jealousy vs. security: confidence, nervous-system safety, and identity
• The three factors in relationship triggers: you, your partner, and your worldview
• Zooming out of reactivity: “What am I making this mean?” and other lens-shifting questions
• How to handle discomfort without melting down or turning to food
• Control vs. power: boundaries, self-trust, and feeling powerful in yourself, not over someone else

If you want fewer spirals, cleaner conversations, and a version of you that doesn’t get hijacked by old patterns… press play.

Key Links:

📱 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 

Episodes Mentioned:

EP118: Part 1 Beyond the Binge: Understanding Why We Binge Eat

https://open.spotify.com/episode/0ZLAiUXGORtvJBhaGmRa4n?si=e5af1ee691a44678

EP119: Part 2 Beyond the Binge: Creating a Path to Healthy Eating Habits

https://open.spotify.com/episode/3NKwPoass6LiPyEST2jFRM?si=6281bec16d524397

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I break down exactly how I ran my best growth season ever! Including important tips for building muscle with minimal fat gain, and how this set me up for the easiest fat loss phase of my life so far.

I walk through the actual protocols I used this year to structure my growth phase to bias gains toward lean tissue. I also myth-bust “toning” reps and talk training frequency, cardio, steps, supplementation, and the data to track so you can avoid unnecessary fat gain or feeling “too bulky.”

Topics Discussed:

• What a building phase is and why trying to “lose fat and build muscle at the same time” stalls most women
• “Toning” misinformation on light-weights/high-reps vs heavy-weights/low-reps
• Taking the build as seriously as the cut: programming, progression, and recovery
• Strength tracking and exercise selection for hypertrophy
• Daily scale data: using trends and averages (not single weigh-ins) to steer the surplus
• Sleep, digestion, and bloodwork: the unsexy levers that move everything
• Training frequency: why I’ve switched to 4 lifting days/week
• Phase timing: how to align your reverse/build/cut with real life so you actually succeed

Key Links:

📱 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.

Bella flips the mic and puts me (Christina) in the hot seat. We dig into “motivation” (and why I rarely rely on it anymore), how to align your fitness journey with your actual life seasons, how I choose clients, and why I coach the way I do. Plus a fun detour on our childhood dream jobs and how they weirdly connect to the careers we have now. 

Topics Discussed:

• Motivation vs. focus: Using strategy instead of hype

• My ideal type of client to coach (and why “just tell me what to do” is a red flag)

• Adaptability: when to push, when to pull back, and how to approach obstacles

• Friction reduction at home: simple systems so workouts and meals run on autopilot

• My coaching lens: education, ownership, and long-term results

• What “adapt to overcome” looks like in practice. 

• Mindset for tough weeks: how to stay in motion without spiraling

Most people aren’t inconsistent because they are lazy, they’re relying on motivation for a plan that actually needs structure and systems. If you build around focus, seasons, and environment, you’ll get what you actually want: steady progress, less mental load, and confidence you can handle a chaotic week without losing momentum.

Key Links:

📱 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 CAN bias your results toward a smaller waist… but only if you understand the mistakes most people make and how to fix them.

Because it’s not going to happen by doing random ab workouts, slashing calories, or jumping on whatever TikTok fad is trending this week.

In this episode, Christina breaks down the biggest mistakes keeping you from the flat stomach you want, and exactly what to do instead.

Topics Discussed:

• Why endless ab work won’t flatten your stomach — and what will
• The difference between training for fat loss vs muscle growth
• How under-eating (and then overeating) slows your metabolism and keeps your waistline puffy
• The role of stress, sleep, digestion, and biofeedback in belly fat loss
• Why chasing the scale can actually make your stomach look softer
• The start/stop cycle and how inconsistency keeps you bloated and stuck
• How to bias your results toward a tighter waist without falling for gimmicks

Key Links:

📱 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.

Maybe you start strong, but can’t seem to maintain it...

Or you keep reverting back to the old version of you you’re trying to outgrow...

This episode is the wake-up call you didn’t know you needed.

Christina shares why most people lose motivation, and how to break free from the subconscious patterns holding you back.

We dive into habit gravity, default patterns, identity loops, and the behaviors you unconsciously fall back into when life feels chaotic. You’ll learn simple but powerful tips to stay consistent and finally build the version of you who knows how to course-correct instead of downward spiral.

Topics Covered:

• What “habit gravity” is and how it quietly pulls you into sabotage
• Why “I’m just not motivated” is a lie your brain repeats to stay comfortable
• The ACTUAL reason you keep over-eating at night, skipping workouts, and breaking promises to yourself
• Why integrity to yourself is more powerful than discipline
• How your surroundings and environment shape your identity
• Tactical strategies to simplify success and remove friction (gym and food prep rituals, dopamine stacking, and routines that work even when you don’t feel like it)
• How to reverse-engineer your self sabotage patterns for success

You don’t need more motivation, you need to stop doing the things that make success harder. Because progress doesn’t care how you feel—only what you do.

Key Links:

📱 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.

Body image. Identity. Connection. And self-worth. Let’s talk about it.

In this episode Christina is joined by the Cut & Conquer Coaches to discuss the unforgettable moments from their first-ever live in-person client event. From connection to community, the coaches reflect on what made the weekend so impactful and how these moments tie back to the deeper themes of body image, mindset, and transformation.

We open up about how we see ourselves, how body image shows up in real life, and the unspoken body image stories we all carry.

If you’ve ever struggled to accept how you look, even at your leanest...

Or felt pressure to “get back” to a past version of yourself... This one will hit home.

Topics Discussed:

• What it was like meeting clients (and each other) for the first time in person

• The emotional impact of creating deeper connections beyond the DMs and check-ins

• Recapping the weekend fitness workshops, awards ceremony, and main event

• The pressure of body image and how mindset shapes the way we see ourselves

• Personal stories about the Coaches feeling out of alignment with their body, even when others “thought they looked great”

• The mental toll of weight gain and realizing how distorted our self-perception can be

• Why comparing yourself to a past version of you will keep you stuck—and what to do instead

Key Links:

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.

Cardio? Snacking? Sodium? Meal Timing? Hydration? Cortisol? Recovery? Warm Ups? Imbalances? Performance?

Christina DIVES INTO ALL OF IT AND MORE! You won't want to miss out on this must-listen episode!

If you’ve ever felt like you’re eating clean but not losing weight, lifting heavier but not building muscle, or doing cardio daily but still stuck…

…it’s probably not about motivation or effort. It’s because your training and nutrition don’t match your actual goal.

In this episode, Christina walks you through the real difference between fat loss and muscle growth—why they require totally different inputs, and how to stop wasting time spinning your wheels. From metabolism myths to macronutrient breakdowns, you’ll learn why more isn’t always better and why “healthy” eating isn’t the same as effective eating, plus science-backed strategies you can actually use.

Topics Discussed:

• How fat is actually lost (and where it goes)
• Why more cardio ≠ better results (when its useful and when it backfires)
• How to train based on your actual goal
• Why nutrition is the deciding factor in whether you lose fat or gain muscle
• What metabolism really is (spoiler: it’s not boosted by fat-burning gummies)
• The problem with “healthy eating” when you’re trying to change your body
• How people fall into the trap of mixing training goals—and get stuck

Key Takeaway:

If your inputs don’t match your desired output, you’ll never get the results you want. Stop trying to build a lasagna with cake ingredients—and start following the right recipe for your body and goals.

🎧 Ready to stop guessing and start seeing results?

Hit play and let’s fix your strategy.

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.

From fitness myths they used to believe, to self-sabotage, binge eating, anorexia, and moments they wanted to quit the lifestyle entirely— this episode dives deep into mindset struggles, the toxic trends in the industry, and the real work it takes to make fitness sustainable.

Expect plenty of laughs, connection, and the kind of raw conversation you wish more coaches would have. If you've ever felt like you're alone in your struggles, overwhelmed by fitness or food "rules," or unsure how to stay on track while living your life, this episode is for you.

Topics Discussed:

• Misconceptions about food, metabolism, and fat-burning foods— and the rituals we clung to early on
• The toxic trends on social media that left us confused, obsessed, and disconnected from our own needs
• Ramzia’s honest reflection on binge eating and how she addressed the root of her patterns
• Tasha’s journey through anorexia, the illusion of control, and slowly rebuilding trust with her body
• Christina’s behind-the-scenes life: her coaching strengths, insecurities, and weaknesses she still works through around self-judgment, introversion, and setting impossible standards
• How to bounce back after a treat meal, vacation, or binge without spiraling into guilt or self-sabotage
• The turning points where each coach finally felt in control of their body, food, and fitness
• Imposter syndrome and the moments we questioned if we were enough
• What keeps each team member motivated to coach and lead by example

Key Takeaways:

There is no "one way" to get fit. Your body, lifestyle, and goals need a personalized approach.

The number on the scale means nothing—it's how you look and feel in your body that matters.

You can't trust yourself if you never give yourself the chance to build that trust.

Balance isn't something you find. It's something you build with practice.Sustainable results come from habits, not hacks.

Key Links:

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.

From feeling like you don’t belong in the gym to struggling with binge eating, body image, and the pressure to "earn" your rest. They reflect on how their definitions of discipline have evolved, how failure has shaped their strength, and what it truly means to stay committed to the lifestyle for the long haul.

Topics Discussed:

• The internal battle of not feeling worthy of your success and how to stop self-sabotaging when you're finally making progress
• Why building trust in yourself requires going “all in” with structure, repetition, and even monotony for long periods of time before balance can be earned
• The harsh reality that not everyone who "works hard" will see results at the same rate—and how to stay focused anyway
• Bella’s 100+ lb weight loss journey, the loose skin, the judgment, the relapse moments, and what has helped her continue to push forward and build confidence
• How jealousy, resentment, and self-comparison can be signals to dig deeper into your own values and unmet needs
• The emotional toll of loneliness, trauma, sickness, and not having support—and how to own the unfair setbacks instead of shutting down
• Christina’s "bake the cake before you ice it" analogy and how it applies to training, relationships, and lifestyle goals
• What it means to find your people—and why surrounding yourself with those who live the life you want matters

This is not your typical motivational talk. We discuss the messy middle of fitness journeys—and the powerful transformation that happens when you refuse to quit, even when it hurts.

Other Episodes Referenced:

Episode 144 - Bella's Rise From Rock Bottom (Part 1)

https://open.spotify.com/episode/4LO1hGzJhqtapjjai4yEB9?si=Q0bjT7qiST2C17nv_R7GLA 

Episode 145 - Bella’s Transition from Bikini to Figure Competitor (Part 2)

https://open.spotify.com/episode/1E8dUKcRIeVRVJOtFk6kiU?si=e1YA_pEYRWe5Tg4Yp159zA

Key Links:

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 explains everything from onboarding and program structure, to coaching philosophy, pricing, and exactly what separates Elite from Academy.

She also gets real about why so many people don’t see results with other programs, and what Cut & Conquer does differently to make sure you do.

If you're stuck in the binge/restrict cycle, training hard with no results, or feel like you're doing everything “right” but nothing’s working… This is your no-BS breakdown of what to expect inside Cut & Conquer.

Topics Discussed:

• Why eating “healthy” and working out isn’t often enough to see GOOD progress
• The difference between working harder vs. working smarter
• Who Cut & Conquer is NOT for—and why
• The exact coaching structure we provide: workouts, nutrition, check-ins, and more.
• What’s included in Elite vs. Academy coaching (and how to choose)
• How we use cardio strategically (not excessively)
• Tools for cravings, shift work, travel & mom guilt
• What we expect from clients—and why communication is non-negotiable
• How fast results can happen—but why lasting change takes time

Ready to join Cut & Conquer? The first step is submitting a coaching application, linked in the show notes below!

Other Episodes Mentioned:

Macros vs Meal Plans: Which one is right for you?

https://open.spotify.com/episode/3nME1IcIGBRiWDyFzYhe8M?si=78sMFYnFSzuCc1_gfW4Hqw

Sustainable Weight Loss Strategy Roadmap - The 4 Stages [Masterclass Replay]

https://open.spotify.com/episode/36Gkj02Pebw8PSZMf1YAxk?si=DlCRTH67TemszphCOxOBMg

Academy Program Options:

https://open.spotify.com/episode/6fnGbAG6xFHbQXHGv6r7uN?si=JBI-zGa0T8y4Gnac3lyXCg

Important Links:

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’ve ever felt tempted to “try something new” with your diet, this episode unpacks the pros and cons of each strategy and explains why nutrition is highly context dependent. Christina breaks down the why behind each approach—so you (and your coach) can feel more confident applying the right tools at the right time.

Topics Discussed:

• What "advanced nutrition protocols" actually are and why they're not ideal for everyone
• How to know when you're ready for more “advanced” strategies (and when you're not)
• Why slow & simple TYPICALLY works better than any complex strategy
• What actually matters more — when you eat or what you eat?
• The biggest mistake people make with treat meals, reverse diets, and refeeds
• What actually crashes your metabolism (it's probably not what you think)
• Why the first 16–32 weeks with a coach are just the foundation
• Treat meals vs. cheat meals: the psychological risks and benefits
• Refeed days vs. refeed meals: when to use them and how they differ
• Diet breaks vs. reverse diets: what makes each one more or less effective

Plus: Christina’s take on meal timing, macro splits, digestion, gut health, and why “just hit your macros” is usually not good enough. 

Other episodes referenced:

EP 81: How to Eat for Weight loss Without Ruining Your Metabolism:

https://open.spotify.com/episode/1DhVaesZUCABCYKq3my3Pq?si=zxQMFJ6zSZCr9Jp0qpwSKg

EP 104: Reverse Diets! The Key to Making Weight Loss Easier

https://open.spotify.com/episode/5QciCQwW88di5i91KL9nDX?si=t0B0nRkoSGuHFIqzEj1ajQ

EP 160: Macros Made Simple: Food, Fat Loss & Muscle Growth

https://open.spotify.com/episode/4iQlV1jFSKhedMn0r7S3UG?si=x-6rDfZ1Ry-Zo6shDji9zw

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.

From transformation photos, to BBL’s, cosmetic surgery, and PED’s…No topic is off-limits.

You’ll hear all three coaches share perspectives and the uncomfortable truths that many people are too afraid to talk about. This episode isn’t about pushing one “right” answer… but helping YOU think critically about what shapes your expectations, beliefs, and decisions in your fitness journey.

Key Topics Discussed:

• Are before & after photos more helpful or more harmful?
• Female coaches with BBLs—Is it misleading? Should transparency be required, or is it up to the client to do their own due diligence?
• Can you out-train your genetics?
• PEDs in bodybuilding—should coaches be open about it?
• Where anti-diet culture helps… and where it goes too far.
• Intuitive eating: freedom… or fantasy?

TUNE IN to hear it all. We’re not here to judge—but we are here to start conversations… and help YOU make better, more informed choices on your fitness journey.

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 outlines the key elements of a quality workout, debunking common misconceptions about fitness and explaining why most people are unknowingly wasting time in the gym.

Christina exposes the most overrated (and misunderstood) markers of a “good” workout—like how much you sweat, how many calories you burn, or how long you train; while explaining what actually drives progress in the gym.

She discusses the elements that define a quality workout, including stability, intensity, and control. Christina also highlights the importance of program design and exercise selection tailored to individual goals.

The conversation further explores the concept of proximity to failure in training and how to navigate soreness and recovery effectively. Plus tips on supplements that are actually worth taking, and why "junk reps," poor form, or chasing your ego in the gym will leave you spinning your wheels.

Key Topics Discussed:

• Why more sweat ≠ more fat loss (and what does)
• The most common training mistakes that stall fat loss and muscle growth
• How poor form and “junk reps” are sabotaging your results
• Why nutrition plays a more significant role than workout intensity in weight loss.
• The reason HIIT might be hurting your fat loss progress
• Comparing yourself to those using performance-enhancing drugs is misleading.
• Soreness is part of the fitness journey; learning to manage it is a MUST.

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.

Whether you're working towards fat loss, muscle building, or body recomposition, understanding when and why to implement a maintenance phase can make a huge difference in your long-term success.

Christina shares her personal struggles with embracing maintenance and offers insights into how to approach it effectively.

Topics Discussed:

• Why high achievers struggle with the idea of NOT actively cutting or building.
• The difference between a reverse diet (transition) and a maintenance phase.
• Why your first few maintenance phases should be structured—with a coach—to prevent self-sabotage.
• How progress still happens during maintenance (recomposition, strength gains, metabolic efficiency).
• Why your metabolism is NOT a set number, and how daily energy and metabolic fluctuations play a role.
• Avoiding the mistake of confusing stagnation/sabotage with maintenance and ignoring issues like poor nutrition adherence or subpar training quality.
• Why maintenance requires just as much structure and discipline as other phases—it’s not a free-for-all.

True sustainability lies in learning how to maintain progress, even WITHOUT a critical goal in mind.

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 Part 2 of our two-part series, we continue the conversation with Karley, a longtime Cut & Conquer client who lost over 160 lbs—answering these questions and more.

We tackle the stigma around weight loss surgery and the unexpected challenges of transforming your body and lifestyle. From plateaus and fitness shaming to friendships and dating after weight loss, this conversation pulls back the curtain on what transformation really takes—and why the hardest part isn’t just losing the weight, but keeping it off.

We also break down the mental and physical shifts needed for long-term success, and why building muscle, fueling your body properly, and rewiring your mindset are the keys to a sustainable and fulfilling transformation—not just hitting a number on the scale.

Topics Discussed:

• The stigma of weight loss surgery and why Karley resisted it for years
•  Why habits matter more than the surgery itself
• The hardest parts of extreme weight loss that no one talks about
• Fitness shaming & relationships—how weight loss affects friendships, dating & social circles
• Why a lot of people regain weight after surgery (and how to avoid it)
• Loose skin, body confidence & navigating identity shifts post-weight loss
• Cut & Conquer's approach to avoiding major health concerns post-surgery

Links

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 is joined by one of Cut & Conquers’ longest-standing clients (and one of her closest friends), Karley, to break down the real challenges of extreme weight loss, building muscle, and unlearning toxic fitness advice.

Karley shares her 7-year transformation journey, from feeling judged in the gym to becoming an absolute machine in training, nutrition, and mindset. We dive into what actually works for long-term fat loss, how to navigate weight plateaus, and why form, food, and mindset matter more than any fad diet ever will.

Karley offers valuable advice for those on a weight loss journey, including the reality of loose skin after losing over 100lbs, and emphasizes on the importance of having a supportive coach.

Topics Discussed:

• Why crash diets and fast weight loss often backfire, leading to metabolic damage & weight regain.
• The power of training with intention: How Christina helped Karley train her movement patterns for lasting muscle & strength.
• Overcoming food noise & binge eating—the biggest mindset shifts that changed Karley’s approach to nutrition.
• Muscle matters. The more muscle you have, the easier it is to lose fat and keep it off.
• Weight loss isn’t linear. Plateaus, setbacks, and fluctuations happen.. but quitting isn’t the answer.
• Loose skin, body image & self-acceptance after extreme weight loss.
• Why trusting your coach is everything and how following a structured plan from Cut & Conquer made all the difference.

Make sure you tune into the next episode for part 2 with Karley!

Links

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.

Topics Discussed:

• PT Sessions Are Back! Why I’m offering them again, who they’re for, and how to book
• Cut & Conquer Exclusive Client Workshops: Monthly in-depth breakdowns of key lifts (first up: SQUATS!)
• Limited Availability: Why spots are limited per week & how to get on the waitlist
• Exclusive Training Environment – Private, no crowds, and everyone is working with a Coach.
• No Membership Fee for C&C Clients: Just book your session and show up, no long-term gym commitment required.
• Perfect for our clients who train at home. Book in, learn equipment, and build gym confidence without gym anxiety.
• Why I’m shifting away from traditional PT models and focusing on education-based coaching

Links

🔗 Ready to book? DM me for the link & be ready to answer some questions

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.

Whether you're stuck in a plateau, struggling to build muscle, or overwhelmed by conflicting nutrition advice, this episode will give you the facts on how food really impacts your body.

Topics Discussed:

• What macros actually are and why they matter more than just counting calories.
• Why "all calories are equal" is misleading and how food choices impact your metabolism, body composition, and hunger.
• Understanding calorie deficits & surpluses (and why deeper deficits aren’t always better for fat loss).
• High-volume vs. low-volume foods: The key to stay full while cutting fat AND hit calorie targets to build muscle.
• Common macro mistakes, like: Why 100g of rice ≠ 100g of carbs.
• Why you can’t out-train a bad diet, no matter how much cardio you do.
• Reverse dieting: How to stop the cycle of weight “regain”

Key Takeaways:

• Macros aren’t just numbers—they dictate whether you lose fat or muscle, how full you feel, and how your body functions.
• Macro calculators are garbage. Generic online calculators don’t account for metabolism, dieting history, muscle mass, hormones, training intensity, and so much more. Stop relying on them.
• Flexible dieting vs. meal plans—which approach works best for your goals?
• If your metabolism feels “broken,” it’s not—but it is adaptive. Learn how to work with it, not against it.

Links:

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.

They discuss their travel arrangements, the differences in their airport experience compared to the previous year, and provide insights into the amenities, entertainment, beach, nightlife, and food at both resorts.

The couple go over “pros and cons” of each resort, share their thoughts on the spas, pools, drinks, and guest dynamics; concluding with their thoughts on the overall experience and tips for future visitors.

Links

Christina's Instagram: https://www.instagram.com/knifina/ 

Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Hosted on Acast. See acast.com/privacy for more information.

This raw and unscripted conversation explores themes of body image, emotional growth, jealousy, self-trust, and the interconnected challenges we face on our fitness and personal development journeys.

Topics Discussed:

• The podcast’s growth over the past three years and Christina’s plans for more personal stories and insights into upcoming episodes.
• The reality of body dysmorphia and how it impacts even those in peak physical condition.
• Practical strategies to challenge and reframe limiting beliefs about your body.
• The complexities of emotional influence on one’s body image.
• The interplay between jealousy and trust in relationships.
• Why self-trust matters more than trusting external circumstances or others.
• Identifying and overcoming self-sabotaging patterns in fitness, relationships, and life.
• Navigating stress and perfectionism, and the need for emotional awareness in personal development.
• The importance of momentum in your fitness journey and how to manage setbacks proactively.
• Viewing struggles as opportunities for growth, rather than as definitions of who you are.

Links:

• Remember, your challenges, traumas and past circumstances do not define you—they are experiences meant to help you evolve.
• 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 LIVE CALL replay, Christina dives into the holistic connection between nutrition, hormones, and gut health. She uncovers the mistakes sabotaging your progress, like skipping meals, slashing carbs, or ignoring the importance of sleep or meal timing.

Whether you're dealing with gut health issues, weight loss plateaus, or just overwhelmed by conflicting advice, this episode will give you the clarity and confidence to take control of your health.

Key Topics:

• How hormones like insulin, cortisol, and thyroid interact with your nutrition and lifestyle—and why they’re not the “bad guys.”
• Why eating less or "just eating healthy" isn’t a strategy for long-term results.
• How macro and micronutrient balance, paired with proper timing, can optimize your results
• Common but catastrophic mistakes such as skipping meals and misusing macro calculators.
• How stress, poor sleep, and processed foods disrupt gut health and stall your fitness progress.
• The power of self-work, accountability, and a holistic personalized plan.
• Christina explains how Cut & Conquer empowers clients to achieve sustainable fitness success by teaching the "why" behind every step of the process, helping you rebuild your confidence and love your body again.

Links:

• 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 LIVE CALL replay, Christina dives into the myths surrounding hard work, motivation, and the real reasons people struggle to achieve lasting results in fitness and nutrition.

Tune in to learn how societal conditioning, inner narratives, and misguided beliefs keep you stuck, and discover actionable strategies to break free, take control, and thrive.

Key Topics:

• How societal conditioning and your own inner narrative are silently shaping your choices.
• The key to effectively tap into motivation and make staying consistent easier and reach your goals faster.
• Why “just work harder” isn’t the answer and how this mentality could be holding you back.
• How stories like “I’m too busy” or “I don’t have the discipline” block progress, and what you can do to change them.
• The secret to making choices that align with your goals and values, even on your hardest days.

Links:

• 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 is joined by coach Tasha Palichuk for her debut on the podcast. Tasha shares her personal and professional journey, struggles with severe anorexia, and how she found strength, recovery, and purpose through lifting and coaching. Christina and Tasha dive into themes of resilience, recovery, body image, and the power of aligning your mindset, nutrition, and training for optimal health and longevity.

Whether you’re navigating challenges in your fitness, career, or personal growth, this episode offers practical advice and relatable insights to help you take ownership of your journey.

Topics Discussed:

• Tasha’s career in fitness, background in dance and gymnastics; and the harsh body image standards that came along with it.
• Tasha’s battle with anorexia, the turning point in her recovery, and the lessons she learned along the way.
• Why self-awareness tools are crucial for overcoming disordered eating and negative thought patterns.
• Tasha’s advice for those without a strong support system and how to create one.
• The value of working smarter, not harder, in fitness and how to avoid burnout.
• The power of personalized coaching and how Cut & Conquer provides both structure and emotional support for sustainable client progress.

Links:

Christina's Instagram: https://www.instagram.com/knifina/

Tasha’s Instagram: https://www.instagram.com/trainertash/

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 discusses the carnivore diet, exploring its pros and cons while explaining why it falls short for anyone with serious fitness or body composition goals.

This episode covers the benefits of reducing processed foods in combination with a high protein diet, While also unpacking the often misunderstood role of carbohydrates in fat loss and muscle growth.

Christina emphasizes that while carbs are frequently demonized in dieting, they are essential for optimal training intensity, metabolic health, and thyroid function.

Tune in to learn the science behind carbohydrate utilization, the importance of carbs for athletes, and the potential negative effects of cutting carbs long-term.

Key Topics:

Reducing processed foods can minimize inflammation—a key benefit of simplified eating approaches like carnivore—but it’s not a standalone solution.

The carnivore diet gets a few things right, but has significant drawbacks, including nutritional deficiencies, and unsustainable practices.

Cutting carbs can provide short-term results, like water weight loss, but long-term restriction can harm thyroid function, metabolism, and weight loss progress.

Effective nutrition strategies require understanding the differences between diets like carnivore and keto, while using carbs and metrics strategically to optimize performance and body composition.

Links:

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 dives deep into the obstacles standing between you and the body, mind, and life you want to create.

She explores the mental barriers that hinder individuals from achieving their fitness goals, and why hard work alone isn’t enough to get in shape; you need a long term strategy.

This candid and empowering conversation touches on the psychological, emotional, and practical aspects of fitness, offering actionable insights to help you regain control and create lasting success.

Christina emphasizes the importance of understanding human psychology, the need for consistency and strategy in fitness and nutrition, and the transformative power of personalized coaching.

Topics Discussed:

• Why motivation isn’t the problem—it’s about clarity, strategy, and breaking old patterns.
• How your brain’s love for familiarity can keep you stuck in cycles of binge eating, skipping workouts, or falling into unhealthy habits.
• Why consistency only matters if you’re consistent with the right actions—and how trial-and-error approaches to fitness and nutrition are a major reason for failure.
• The impact of mindset and identity on your fitness journey and how to build mental resilience for long-term success.
• The REAL danger with the “all or nothing” mentality and how to overcome it
• Real-life client stories, including transformations that highlight the power of having a strategic plan and accountability.
• Why prioritizing your health is never selfish—it’s the foundation for thriving as a parent, partner, and individual.
• How breaking limiting beliefs, negative body image, and building self-trust can unlock your full potential, both physically and mentally.

Key Takeaway:

Building the body, mind, and life you love isn’t about doing more—it’s about doing better. With the right tools, strategies, and support, you can break free from past struggles and create a future that feels aligned, empowered, and fulfilling.

Links:

Christina's Instagram: @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 dives into Cut & Conquer’s SHRED Program—the most highly anticipated fat loss transformation program of the year.

Christina discusses the program’s structure, its unique features, and the mindset required for success.

She explains who the program is for, who it’s not for, and why it’s designed for individuals who are ready to commit fully to their fitness goals. Christina also shares her tough-love approach to building discipline, embracing discomfort, and taking full responsibility for success.

Shred is built on a no-excuses mentality. Life will throw challenges—whether it’s a sick child, a busy work schedule, or unexpected obstacles—but participants are expected to take responsibility for their actions, communicate to their coach, and work together to grow and find solutions. The program emphasizes that while life is unpredictable, success is determined by how you respond to those challenges.

If you’ve been curious about Shred or wondering if it’s the right program for you, this episode covers everything you need to know.

Topics Discussed:

• The structure and strategy of the Shred program
• Duration and intensity of workouts and cardio
• The importance of reverse dieting for maintaining fat loss results
• What nutrition looks like and why it is critical for body transformation
• Shred is an advanced program: Not suitable for beginners; Shred requires a basic fitness foundation and mental readiness.
• Criteria for success in Shred, including coachability, discipline, and responsibility
• How to determine if Shred or another Cut & Conquer program is the right fit

Alternative options for different goals:

For those who feel Shred isn’t the right fit, Cut & Conquer offers other programs, including:

The Academy: A structured yet less intense option with various pre-designed training plans, customized nutrition, and check-ins for individuals seeking a more relaxed approach.

Elite Packages: Fully customized training and nutrition programs with 1:1 coaching calls and more frequent check-ins. Ideal for beginners needing more support, individuals with hormonal issues, eating disorders, injuries, or advanced clients looking to take their fitness to the next level such as competition prep or similar.

Cut & Conquer clients learn to take responsibility for their actions, overcome limiting beliefs, and embrace discomfort to grow mentally and emotionally. All programs are designed to create long-term shifts in how participants approach challenges, both in fitness and in life.

If you’re ready to transform your physique and mindset, and feel like the Shred program is your next step. Spaces are limited, and the deadline is approaching – DO NOT WAIT.

Apply or SHRED/Coaching here: https://cutandconquer.typeform.com/CQA-application

Christina's Instagram: @knifina

Company Instagram: @cutandconquerfitness

SHRED/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.

The conversation highlights the importance of self-trust, self-awareness, and personal growth. Christina emphasizes that the only guaranteed relationship is the one with oneself and shares lessons learned from personal experiences.

The discussion also touches on the significance of travel, understanding personal triggers, and the impact of gratitude. As they look forward to 2025, they reflect on personal qualities to strengthen and offer advice for listeners to focus on their own growth and change.

Christina and Ramzia discuss:

• How setting a word for the year can help guide intentions, Christina’s for 2025 may surprise you.
• Their favorite memories and accomplishments from the past year.
• How challenges can lead to unexpected opportunities for personal growth.
• Their weaknesses, strengths and biggest lessons from 2024.
• What they learned about themselves, and self-awareness as the first step to making any change.
• Why quality over quantity is always going to win in the end.
• Advice for listeners for personal growth and progress in fitness.

Link’s Mentioned

Christina's Instagram: @knifina

Company Instagram: @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 discusses:

• The common pitfalls of holiday eating and how to avoid them
• How to plan ahead for events while staying aligned with your goals
• The importance of mindful indulgence and why balance beats restriction
• How to stay active during the holidays even with a busy schedule
• The mindset shifts needed to avoid the all-or-nothing trap
• Strategies for managing holiday stress and emotional eating
• The role of community and accountability in staying consistent

Memorable Quotes:

• "The holidays are about connection and enjoyment. You don’t have to choose between having fun and staying healthy."
• "It’s not about being perfect; it’s about making small, intentional choices that align with your long-term goals."

Links Mentioned:

• Christina’s Instagram: @knifina
• Cut & Conquer Instagram: @cutandconquerfitness
• Coaching Application: Apply for Coaching
• Free FB Community: Weights and Wellness
• Shop our Meal Prep Seasoning: Shop now

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina covers:

• The story behind Healthy Devil Seasoning and how it transforms meal prep into something exciting
• Common challenges with healthy eating and how to make it sustainable long-term
• Breakfast ideas like cinnamon toast swirl oats and savory egg scrambles
• Snack ideas featuring tuna, rice cakes, popcorn, and Greek yogurt protein dips
• Healthy dinner concepts including burger bowls, fajitas, and Hawaiian-inspired meals
• Meal prep strategies for busy lifestyles that focus on bulk cooking and smart portioning
• Tips for using seasoning blends to enhance the flavor of your meals without extra calories

Memorable Quotes:

• "Healthy eating doesn’t have to be boring or bland. When you enjoy your meals, sticking to your goals becomes so much easier."
• "Seasoning is the secret weapon to making meal prep something you look forward to, instead of something you dread."

Links Mentioned:

• Healthy Devil Seasoning: Shop now
• Healthy Devil on Instagram: @healthydevilco
• Christina’s Instagram: @knifina
• Cut & Conquer Instagram: @cutandconquerfitness
• Coaching Application: Apply for Coaching
• Free FB Community: Weights and Wellness

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina discusses:

• The biggest cardio myths and misconceptions that may be holding you back
• How improper use of cardio can negatively impact fat loss and muscle growth
• Why more cardio isn’t always better—and how to use the "minimum effective dose" for maximum results
• The importance of balancing cardio with nutrition and strength training for optimal body recomposition
• Fasted vs. fed cardio: what works best and when
• The pros and cons of different types of cardio, including steady-state, HIIT, and post-workout sessions
• Individualized approaches to cardio based on your unique goals, preferences, and biofeedback

Memorable Quotes:

• "Cardio is a tool, not a necessity. When used correctly, it can amplify your results. But used incorrectly, it can sabotage your progress."
• "The foundation of fat loss is nutrition and strength training. Without those, cardio is just an accessory."

Links Mentioned:

• Christina’s Instagram: @knifina
• Cut & Conquer Instagram: @cutandconquerfitness
• Coaching Application: Apply for Coaching
• Free FB Community: Weights and Wellness
• Shop Meal Prep Seasoning: Healthy Devil Seasonings

Hosted on Acast. See acast.com/privacy for more information.

• The four stages of a successful weight loss journey:

1. Reset and Recomp: Build a strong foundation by addressing habits, reducing stress, and setting up effective routines.
2. Metabolic Acceleration: Optimize your metabolism to prevent plateaus and sustain long-term progress.
3. Build and Burn: Develop lean muscle and reduce fat strategically for lasting body composition changes.
4. Sustain and Empower: Maintain your results with confidence, adaptability, and a healthy lifestyle.

• Why mindset, training, nutrition, and accountability are essential for long-term transformation
• Common weight loss mistakes, such as all-or-nothing thinking and extreme calorie restriction
• The importance of metabolic acceleration and how it prevents plateaus and rebounds
• Practical tips for managing cravings, reducing overwhelm, and staying consistent

Memorable Quotes:

• "Transforming your body is like building a house. If you skip the foundation, the rest won't hold up."
• "Weight loss doesn’t have to be complicated, but it does require a strategy that fits your life and your goals."

Links Mentioned:

• Christina’s Instagram: @knifina
• Cut & Conquer Instagram: @cutandconquerfitness
• Coaching Application: Apply for Coaching
• Free FB Community: Weights and Wellness
• Shop Meal Prep Seasoning: Healthy Devil Seasonings

Hosted on Acast. See acast.com/privacy for more information.

In this episode, they talk about:

• Christina’s personal journey with body image and confidence over the years, and how her views have shifted
• How fitness and body image intersect and affect each other, especially for those balancing aesthetic goals and self-worth
• Addressing disordered eating habits and the correlation between body image and food relationships
• The importance of understanding fitness protocols like deficit, surplus, and reverse dieting and how they shape body transformation
• How small wins can lead to lasting changes in mindset and self-acceptance
• Embracing growth in a supportive community and the power of an educated approach to fitness and nutrition
• Tips for breaking the cycle of self-sabotage and embracing body positivity on one’s own terms

Memorable Quotes:

• "You can be body-positive and still have aesthetic goals. Both can lead to deeper self-respect."
• "True transformation happens when you work on both the physical and the mental roots of your challenges."

Links Mentioned:

• Christina’s Instagram: @knifina
• Ramzia's Instagram: @fitwramzia
• Cut & Conquer Instagram: @cutandconquerfitness
• Coaching Application: Apply for Coaching
• Free FB Community: Weights and Wellness
• Mind and Body Workbook: Questions to help break free from toxic thought patterns

Hosted on Acast. See acast.com/privacy for more information.

In this episode, they talk about:

• Bella’s experience moving from bikini to figure competitor and why it felt right
• The mental and physical demands of competition prep and challenges like managing caffeine and energy
• Differences between different bodybuilding categories like bikini, wellness, figure, etc
• The importance of addressing mental health and underlying issues in the journey of body transformation
• Navigating fitness shaming and judgment from others who don’t understand the dedication
• The role of mindset in bodybuilding and the importance of not basing self-worth on competition results
• Getting lab work done to understand hormonal health and avoid long-term damage
• The role of mindset, community, and positive self-talk in navigating her fitness journey

Memorable Quotes:

“Everybody wants to judge what they don’t understand. Everybody wants to make comments about things they don’t understand, but maybe learn to understand it, and then form your opinion or form your judgment.”

“Turn your weakness into an asset... there’s beauty in what you think is bad.”

“Find the positive in what you think is bad for you because pretty damn sure nobody else is going to be as hard on you as you or see it as a bad thing.”

Links Mentioned:

Christina’s Instagram: @knifina

Bella’s Instagram: @bellakate7.11

Cut & Conquer Instagram: @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.

Bella also shares how, with the help of Cut & Conquer Fitness, she climbed her way back—losing weight, building muscle, and re-igniting her self-confidence.

Part two will dive into her decision to transition into bodybuilding, reverse dieting, prepping for her first show, and making the bold move to switch categories. You won’t want to miss it!

If you’ve ever struggled with feeling stuck, burnt out, or overwhelmed by life’s demands, this episode is for you.

In this episode, they talk about:

• Bella’s struggle with binge eating and weight gain after pregnancy
• Sometimes, rock bottom is exactly where you need to be to start building a stronger foundation.
• How Bella found Cut & Conquer, overcame binge eating, and found peace with food
• Bella’s tips to prioritize your health for your kids while letting go of mom guilt
• True change requires letting go of old habits and beliefs—unlearning and relearning what’s best for you.
• Building muscle and confidence as a woman is an act of empowerment, not just an aesthetic goal.
• How the Cut & Conquer coaches and community played a key role in her success

Don’t miss part 2 dropping next week where we dive into Bella’s incredible shift into bodybuilding and the powerful lessons she’s learned along the way!

Memorable Quotes:

“It (the supportive and personalized approach) makes you and Cut and Conquer different. It pulls you guys apart from other coaches or other fitness groups. You stand out.” - Bella.

“The flexibility of Cut & Conquer definitely turns into one of my favorite things because you guys are hands-on.” - Bella.

“Failures can be your biggest blessings if you allow them to be.” - Bella.

Links Mentioned:

Christina’s Instagram: @knifina

Bella’s Instagram: @bellakate7.11

Cut & Conquer Instagram: @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 Ramzia to discuss how destructive perfectionism can actually be and how to channel it more effectively. They discuss the challenges of perfectionism in fitness, how it can cause burnout and frustration and prevent progress, and share tips and strategies to overcome it.

In this episode, they talk about:

• Perfectionism and how it impacts life and fitness journeys in a negative way
• Christina’s experience with perfectionism and how it can often hold people back
• How perfectionism, especially the all-or-nothing mentality, leads to burnout and stagnation
• How striving for perfection can sometimes cause people to achieve nothing
• Tips to break free from the perfectionism mentality and shift focus from perfection to progress
• The importance of being consistent instead of perfect
• Setting personal values and boundaries to guide your fitness journey

Memorable Quotes:

• “The irony with perfectionism is that when you are constantly pursuing perfection and trying to do everything perfectly, you often end up achieving nothing because nothing is ever good enough.”
• “Something is better than nothing. Spending five minutes doing a workout is better than zero minutes.”
• “It’s okay to still be a work in progress. It’s okay to still want more. It’s okay to still have big goals. But enjoy the little things. Allow yourself to feel proud and embrace the present moment.”
• “80% done is better than 100% perfection that is never actually completed or executed.”

Links Mentioned:

Listen to EP62 of Beyond the Body: How to Become Your Most Powerful Self

Shop Our Meal Prep Seasonings: https://healthydevil.ca/collections/all

Christina’s Instagram: @knifina

Ramzia's Instagram: @fitwramzia

Cut & Conquer Instagram: @cutandconquerfitness

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Join Christina as she answers these questions and dives into the world of nutrition. She discusses the importance of nutrition for kids and shares tips and strategies for packing more protein, healthy carbs, and essential vitamins into your kids’ lunchboxes and dinner plates.

In this episode, Christina discusses:

• The importance of good nutrition for your child’s overall performance and wellbeing
• The impact of undernourishment on your kids’ growth and energy
• How to deal with picky eaters and make sure they get enough nutrients
• The importance of addressing your children’s relationship with food and their beliefs about it
• Balancing treats and healthy foods without restricting kids
• Some creative and nutritious meal ideas
• Healthy Devil Seasonings for adding flavors to meals with zero calories and zero sugars
• How can parents ensure their children are getting the essential nutrients they need

Memorable Quotes:

• “Food is medicine and the nutrients that we consume as kids and as adults. It largely dictates how our body looks from a body composition standpoint and how it feels from an energy and performance standpoint.”
• “When it comes to your kids and their relationship with food, it’s not about restricting things or making rules around food. It’s about including more of the good stuff in ways that they enjoy and that you enjoy.” 

Links Mentioned:

Shop Our Meal Prep Seasonings: https://healthydevil.ca/collections/all

Christina’s Instagram: @knifina

Cut & Conquer Instagram: @cutandconquerfitness

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

They also share tips for anyone stuck in a cycle of binge eating and tell that recovery isn’t a quick fix, and it’s not a straight line. But with the right tools and mindset, it is possible!

In this episode, they discuss:

• Christina and Ramzia’s struggle with binge eating and their journey to overcoming it
• Ramzia’s story of restricting her food intake all day and then bingeing at night because her body was starving
• Christina’s challenge with feeling a lack of control during binge eating 
• Emotional and physical triggers that led to their binge eating
• The binge-restrict cycle and why binge eating recovery is not a straight path
• The importance of being able to separate actions and emotions when it comes to food
• Intuitive eating and why it is not the solution for people recovering from binge eating
• Tips for overcoming binge eating

Memorable Quotes:

“It’s not the restriction, it’s not the mental and emotional aspect of it, but it’s like, I just don’t want to feel bloated tonight, so I’d rather have this.”

“Instead of focusing on what you did wrong and what you don’t want to do again, focus on what you can do better next time and what an ideal situation would look like.”

“When you have the right protocols in place, and you have the right support in place, and you have a community or coaches or mentors that have gone through binge eating and have coached other people through it, you’re not alone in it.”

Links Mentioned:

Get the Mind & Body Breakthru Free Workbook: https://www.cutandconquerfitness.com/mind-body-breakthru 

Christina’s Instagram: @knifina

Cut & Conquer Instagram: @cutandconquerfitness

Ramzia's Instagram: @fitwramzia

Coaching Application: https://cutandconquer.typeform.com/CQA-application  

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Christina also provides tips for the muscle-building phase and explains why it is so important to embrace each phase of your fitness journey.

In this episode, Christina discusses:

• Why Christina intentionally gained 36 pounds over 15 months
• The mental and emotional challenges of going through a building/bulking phase
• Understanding and appreciating the different stages of your fitness journey — cutting, maintenance, reverse dieting, building, recomping
• Benefits of adding lean muscle mass beyond just how it looks
• The role of a coach in providing guidance and support during the building phase
• Overcoming body image issues and negative thoughts that can occur when the scale goes up
• The importance of nutrition and maintaining a structured plan during the building phase
• Preparing mentally and physically for the cutting phase after the building phase

Memorable Quotes:

“It’s ingrained into us by society, especially women, that weight going up is bad and going down is good. As a result, many of us chase weight loss our entire adult lives, which is why we don’t often maintain that weight loss.”

“The time is going to go by anyway; you might as well utilize it. You might as well start now because it’s still going to be Christmas eventually, and then it’s still going to be spring after that.”

Links Mentioned:

Beyond the Body EP128: Cutting vs Bulking: What Should YOU Do? 

Christina’s Instagram: @knifina

Cut & Conquer Instagram: @cutandconquerfitness

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

When Christine first reached out to Cut & Conquer, she was struggling with nutrition, binge eating, body image issues, and the emotional challenges brought on by knee surgery and shift work. Over 8 months, Christine has not only lost 38 pounds but also completely transformed her entire mindset and relationship with food.

Christine’s journey is a testament to the power of a holistic approach to fitness, where physical changes are just one part of the transformation.

In this episode, they discuss:

• Christine’s struggles with nutrition, binge eating, body image, knee injury, and personal life challenges
• The biggest factor that led Christine to invest in a coaching program like Cut & Conquer
• The improvements Christine saw in her overall fitness and mental well-being after joining the program
• How Christine’s mindset and relationship with food change through the program
• How she stayed on track with her nutrition and workouts while travelling and working night shifts
• How the support of 1:1 accountability with her coach, the client community and the other Cut & Conquer trainers helped in her success
• The importance of a comprehensive program that addresses nutrition, exercise, and mindset

Memorable Quotes:

“Joining was the best thing I ever did. People are like, ‘Oh, that’s expensive. That’s crazy.’ But it’s a hell of a lot cheaper than ending up in the hospital with a heart attack or being on medication for the rest of my life.”

“Don’t be so hard on yourself. But you have to have a plan. You have to have a goal, and you have to make yourself do that stuff because it’s not going to work if you don’t put that dedication in and that mindset in.”

Links Mentioned:

Christina’s Instagram: @knifina

Cut & Conquer Instagram: @cutandconquerfitness

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, they discuss:

• Christina’s recent trip to Newfoundland and how she managed to stay on track while still enjoying her vacation
• Maintaining fitness and momentum during vacations
• Tips for staying and getting back on track after a trip
• The importance of not expecting perfection during vacations and setting small, achievable goals
• The importance of balance in fitness and life, especially during vacations
• The need to adjust expectations and find a balance that works for your goals and schedules
• Working out on the first day of a trip to set the precedent and maintain momentum
• Bringing snacks and avoiding sauces at restaurants to keep calorie intake in check
• Three important questions to ask before and during your trip to stay aligned with your fitness goals while enjoying your time away

Memorable Quotes:

“Focus on moving forward because getting back on track doesn’t matter. The train track goes forever. You might slow down, and things might happen, but the train never stops.”

“It is so much more fun and meaningful to travel and go on the trips when you feel good in yourself and confident in your body.”

“It’s never too late to start. I don’t care what season it is. I don’t care what month it is. You can still start your fitness journey. You can still find that balance. You can still enjoy life.”

Links Mentioned:

Listen to EP133: The Consequences of Under-Eating

Christina’s Instagram: @knifina

Ramzia’s Instagram: @fitwramzia

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Christina sits down with Jeff to discuss how Jeff’s approach to training has changed as he’s gotten older. They talk about how the types of exercises and intensity of your workouts need to change over time and the importance of prioritizing recovery with rest days and proper nutrition and sleep.

In this episode, they discuss:

• Jeff’s achievements in fitness and how he got started in the industry
• Jeff’s injuries over the years and how he managed to recover and continue training
• Training age vs. biological age and how should fitness programs be adapted  considering both in the program design
• Adjusting training as you mature to ensure progress without risking injury
• Misconceptions about women’s strength and the benefits of training to be strong
• Evolving your training as you get older to focus on maintaining muscle, strength, and functional independence instead of just maximal lifts
• Importance of consistency, injury prevention, and finding exercises that allow you to train hard without risking injury as you age
• The value of having a coach and the benefits of professional guidance
• Balancing training with other life commitments like family and career
• Importance of open communication and understanding between coaches and clients
• Challenges of self-coaching and the need to have a coach for coaches

Memorable Quotes:

“It's never too late or too old to start... you can absolutely accomplish incredible things at any age. It is just a matter of choosing your goal, making up your mind that you're going to do it, and then taking action on it.”

“Deciding that you're going to do it, setting that goal, and then moving towards it is the simplest thing ever. It's just a matter of making up your mind that you're going to do it.”

“Some people need to work twice as hard for half the results, and that's unfortunate, but that is just the reality of it. It doesn't mean that those results are not achievable, but it means you may need to put in twice the work and take twice the time to do it.”

Links Mentioned:

Jeff’s Instagram: @crowbarfitness

Jeff’s Email: crowbarfitness@gmail.com 

Christina’s Instagram: @knifina

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Erin shares her background, from starting weight training to her nursing career, and how her fitness goals and mindset have changed since joining the SHRED program. She also opens up about her struggles with injury, nutrition, and binge eating and how working with Cut & Conquer has helped her make progress.

They also explore fitness shaming and the importance of learning to say no respectfully, being okay with it, and prioritizing self-care amidst a busy life. Erin also discusses the Body Ready Method, a prenatal program to help prepare for pregnancy and childbirth and feel safe and in control.

In this episode, they discuss:

• Erin’s fitness journey and the struggles she faced in her fitness journey 
• Erin’s fear of reinjury and struggles with nutrition and binge eating
• The importance of a positive mindset and how it has helped her overcome challenges in her fitness journey
• Erin’s experience with the SHRED program
• The benefits Erin has experienced from working with a personal coach and how has it impacted her fitness journey
• How Erin navigated fitness shaming and her advice to others in similar situations
• The Body Ready Method (a prenatal exercise program) and how can it help prepare the body and mind for an easier childbirth experience

Memorable Quotes:

• “It doesn’t have to be all or nothing. You don’t have to press the forget it button just because you had a cookie.”
• “Having a coach takes the guesswork out of what I need to work on, so I don’t have to put extra energy into that.”
• “Respectfully declining things and being okay with it will feel awkward at first, but it’s really rewarding when you can be in control of your own decisions.”

Links Mentioned:

Christina’s Instagram: @knifina

Erin’s Instagram: @erin.haberoth.rn.bn

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Topics Covered:

• The common urge to lose weight quickly for special events and the stress it causes.
• Christina’s personal experience with last-minute weight loss attempts
• The abundance of bad advice and quick-fix solutions commonly found in social media comments.
• Practical tips on diet adjustments that are effective in a short time frame.
• Lifestyle adjustments that support rapid weight loss without sacrificing your well-being.

Christina's Instagram: @knifina

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

The conversation dives into how shifting his mindset around training to focus on quality over quantity, and embracing recovery for improved performance has not only transformed Richard’s physique, but changed his overall approach to fitness.

Topics Discussed:

• Nutrition strategies for shift worker with limited food options
• Focusing on quality over quantity in training.
• The role of sleep in optimizing progress during shift work
• Proper nutrition and eating enough food to support weight loss and or muscle growth
• Dealing with instant gratification and the desire for quick progress.
• Tracking and controlling nutrition for specific goals.
• Overcoming fitness shaming and judgment

Memorable Quotes:

• “Fitness is a journey and that journey from being a 20 year old construction worker where I could eat where I wanted and do whatever I wanted and I still look good. To an office worker at 40 years old, you can't do the same things you did and expect the same results to happen.”
• “I've seen more growth out of this system that doing my ego-lift bro splits”
• “The fat that I could not get rid of was because of what I was doing to myself. I was doing too much work with not enough food.”
• “The longer you wait, the harder it gets. There's no doubt about that in my mind.”

Chapters

• Introduction and Background (00:00)
• Fitness Challenges associated with Shift Work (04:15)
• Mindset Shifts and Overcoming Misconceptions (07:30)
• Prioritizing Recovery and Sleep (13:26)
• Letting go of “ego-lifting” and “bro splits” (19:38)
• Richard’s experience working with the Cut & Conquer team (21:25)
• Challenges in the Fitness Industry: Gym Intimidation and Food Shaming (27:03)
• The Significance of Nutrition and Tracking Food Intake (31:06)

Christina's Instagram: @knifina

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

They debunk the concept of starvation mode and explain the physiological reason why it can feel as if the “less you eat, the more weight you gain.”

The conversation highlights the need to re-learn your hunger cues, prioritize sleep, and avoid extreme pro-longed calorie restriction for easier weight loss and improved overall health.

They also provide tips for including more nutrient-dense foods in your diet, tracking food intake, stimulating appetite, and the importance of reverse dieting.

In this episode, they discuss:

• The negative effects of malnourishment on weight loss, muscle growth, metabolism, and hormones.
• What is metabolic down-regulation, and how to know if this is happening to you
• Symptoms of under-eating such as hair loss, irregular menstrual cycles, loss of appetite and more
• Starvation mode is a highly misunderstood concept
• Eating more food can actually lead to more weight loss and a leaner physique in the long run
• Reverse dieting takes time and requires a shift in mindset and self-image
• How to set a consistent eating schedule and track food intake

Memorable Quotes:

"You don't understand how much you're suffering until you start feeling normal."

"Metabolic down regulation refers to the reduction in your metabolic rate as a response to prolonged calorie restriction."

“Your body doesn't quite trust you yet because you haven't been feeding it for so long.”

"Sometimes you have to accept that you're probably not going to lose weight."

Links Mentioned:

Christina's Instagram: @knifina

Ramzia’s Instagram: @fitwramzia

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

She discusses her battle with health issues, significant movement restrictions, dealing with divorce, and the impact that stress and weight gain was having on her physical and mental well-being. 

We dive into Nicky’s story, the ups, the downs, and the steps she is taking with Cut & Conquer to continue to improve her health and prevent the potential onset of MS.

Nicky shares her experience working with Cut & Conquer and emphasizes the team’s commitment to finding modifications and making adjustments to accommodate her limitations. 

She highlights the value of having a professional support system and being open to asking for help. She also expresses her appreciation for not just the coaches but the other clients in the Cut and Conquer community and the positive impact they have had on her journey. 

In this episode, they discuss:

• Nicky’s health struggles and overcoming them working with Cut & Conquer
• Listening to her body pains and adapting her workouts by finding substitutes for exercises that cause pain
• Shifting her perspective to embrace imperfection and focusing on momentum over perfection
• Importance of mental health, self-care, asking for help, gratitude journaling, and resilience through challenges
• Benefits of personalized coaching and community support
• Appreciation for Ramzia's personalized coaching style and feeling supported vs judged
• Nicky's advice to people struggling with their health

Memorable Quotes:

“I actually have no cartilage in my knees. So squatting, bending, stairs, literally anything where the knee moves, it's just bone on bone.”

“Last April, I had a scare and thought I was having a stroke– and my health just kind of kept going downhill from there, on top of injuries they also found some abnormalities in my brain. I didn't really realize until I started with Cut and Conquer how much weight I had actually gained too.” 

"I'm still trying to move my body to make everything, brain, body, and everything feel good."

"You don't have to rush it. You're not going to lose 20 pounds overnight."

"You can't lose if you just keep showing up."

“It helps having a community and people who actually listen to you when you're saying, this isn't working, can you help me find something different? And that's why I love working with you guys.”

Links Mentioned:

Christina's Instagram: @knifina

Nicky’s Instagram: @nickyjm88

Nicky’s Arts & Crafts Business @knotsandthingsbynk

Ramzia’s Instagram: @fitwramzia

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/ 

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina and Ramzia discuss the consequences of random fitness classes or workout sessions that have no rhyme or reason behind them. They touch on things such as elevated cortisol, under recovery, increased appetite, overeating, and lack of periodization.

They explore the benefits of online coaching, including customization, goal alignment, and the importance of mindset; while discussing the limitations of fitness classes in achieving specific body transformation goals as well as injury prevention for unique circumstances.

In this episode, they discuss:

• Christina and Ramzia’s transition from in-person training to online coaching
• Why fitness classes are not effective for specific body transformation goals
• The importance of aligned nutrition is achieving fat loss and muscle growth
• Health benefits of mobility and flexibility work
• The importance of teaching clients how to think and become self-accountable
• Christina gives a shout out to in-person trainer: Jeff Ingram
• Who may benefit from fitness classes and 1:1 personal training
• What to look for in a quality coaching program
• What questions to ask when searching for a coach
• Different phases of fitness, such as cutting fat, reverse dieting and building muscle

Memorable Quotes:

“If you are relying on a fitness class to transform your physique, good f*cking luck.”

"There is a way to do less and achieve more."

“One of the most powerful tools you can give someone is teaching them how to think”

“Why I love Cut and Conquer and why I love online coaching is because we're not just pushing them to lift heavier but we're teaching core values that they're gonna take with them forever.”

Links Mentioned: 

Christina's Instagram: @knifina

Ramzia's Instagram: @fitwramzia

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

They also discuss Kate’s journey with body recomposition, mindset, and her experience with PCOS.

Their conversion also dives into the toxicity of diet culture – Kate shares her past struggles with disordered eating and the mindset shift she experienced through working with Cut and Conquer.

In this episode, they discuss:

• Kate’s struggles with disordered eating and restrictive dieting
• Working smarter instead of just working harder
• The challenges of navigating PCOS
• Common misconceptions surrounding nutrition for hormonal issues.
• Different phases of fitness, such as cutting, building, and reverse dieting
• Cut & Conquer’s approach to coaching and the emphasis on fitness education for clients
• Kate’s passion for running and her goal to be the healthiest version of herself.
• The importance of having a knowledgeable coach and a supportive fitness community.
• Kate’s real estate services and how to connect with her if you are looking to buy or sell a home

Memorable Quotes:

“I came for the fat loss, but I stayed for the mindset.”

“PCOS requires a proper strategy to lose fat while being mindful and healthy.”

“When I signed up for this program, I thought maybe I would work with you guys for three months and lose some fat and gain some knowledge and then move on and be on my way. I really didn’t realize that I was going to dive so deep into myself and my practices. The learning has been fascinating. I love that aspect of it.”

Links Mentioned: 

Christina's Instagram: @knifina

Kate’s Instagram: @katearnoldymm

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In today’s episode, Christina and Ramzia break down how fitness is not always healthy and there is a dark side to the industry. 

They share their personal experiences with feeling insecure about their bodies and the constant pressure to look a certain way as leaders in the industry.

They also discuss body image, comparing oneself to past versions, and the cycle of “never feeling satisfied” that often leads to unhealthy practices such as extreme dieting and overtraining.

Tune in to discover the importance of finding a sustainable approach to fitness.

Episode Highlights:

[00:00] - Intro

[01:28] - Congrats to Ramzia for finishing her degree

[05:01] - Ramzia’s experience with the pressure to look a certain way

[08:36] - Christina’s struggles with body image issues from a young age

[09:51] - Societal pressure to meet unrealistic beauty standards

[14:12] - The challenges of fitness mindset

[15:53] - Common fitness misconceptions

[17:26] - Unsustainable fitness practices

[20:45] - Finding the right approach for you

[23:47] - Christina’s struggles with body image after competing

[25:29] - The ongoing cycle of self-criticism 

[27:21] - Take setbacks as learning experiences and focus on moving forward

[29:31] - Set micro-level milestones

[31:19] - Mental hack for starting an unwanted task

[33:29] - Imposter syndrome and pressure in the coaching industry

[37:38] - Setbacks are actually valuable for growth

[40:13] - Fitness shaming

[43:10] - A funny story about Brendon

[45:38] - Wrap-up

Memorable Quotes:

“Fitness is presented as being healthy and being so constructive...but there’s also some pretty shady shit that happens in this industry.”

“When you don’t feel like doing something, just start doing anything that’s a little bit similar to that thing. And it’s a lot easier to segue into that thing.”

“If you keep waiting for the perfect time, the perfect body, the perfect life, you’re never going to start.”

“One of the most valuable things that can happen in a fitness journey is to have a setback. Because if you never encounter a setback, you have no idea how to deal with it.”

Links Mentioned: 

Christina's Instagram: @knifina

Ramzia's Instagram: @fitwramzia

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina discusses:

• Should you focus on losing fat or building muscle for your fitness goals
• The importance of nutrition for weight loss and muscle growth
• Cutting (losing weight) and bulking phases of fitness journey
• Upcoming free fitness challenge by Cut & Conquer Fitness
• Pros and cons of cutting vs. bulking phases
• Bulking doesn’t always mean getting big and bulky – it can simply mean building your metabolism 
• Factors to consider when you’re deciding if it’s time to cut or build muscle
• Some misconceptions about fitness and weight loss on social media
• Tips and questions to ask yourself for setting fitness goals and choosing the right plan

Listen to EP81: How to Eat for Weight Loss Without Wrecking Your Metabolism

Memorable Quotes:

“The only thing that really determines whether you are losing weight or gaining muscle is your nutrition.”

Links Mentioned: 

Christina's Instagram: @knifina 

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina discusses:

• How to determine your calorie intake for weight loss and muscle gain
• Importance of factors like goals, lifestyle, etc when considering your calorie intake goals
• How food choices, metabolism, and consistent eating habits affect how calories impact fitness goals
• Factors to consider when figuring out how many calories to eat 
• Dangers of extreme dieting and the importance of strategic nutrition for maintaining results
• Eating enough protein, managing hunger, and considering food volume not just calories for weight management
• Myths about calorie formulas and salads being very healthy

Memorable Quotes:

“If your coach is good after you’ve been working together for several weeks, it’s probably not the calories that are too high or too low. It's probably your food choices.”

“You can make 1200 calories into a lot. And I mean a lot of food if you do it right, and you do it properly, and you space your meals out properly, and you're eating higher volume.”

“If you are trying to lose fat, and you are trying to look and feel better, do not cut your carbs, do not slash your carbs, or try to not eat carbs. Please do not do it. It is not smart. It is not beneficial in any way, shape, or form.”

“If you’re someone who actually wants to lose weight intentionally in a way that’s going to set you up for long-term success and actually looking and feeling better, you have to be a little more strategic than just hopping on the Keto train or just slashing your calories.”

Links Mentioned: 

Christina's Instagram: @knifina 

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Christina introduces the Summer SHRED Program and addresses common queries regarding it—what exactly can you expect from this Summer SHRED, the duration, how it differs from SHRED 2023, and more.

If you’re ready to get seriously shredded for summer, don’t wait—submit your coaching application by the DEADLINE (March 21) to secure your spot!

In this episode, Christina discusses:

• Details about the Summer SHRED program—duration, check-ins, nutrition plans, suitability for different genders, etc
• Common questions asked about the SHRED program—How much weight can you lose in this program? How long is the program? What are the workouts? What makes SHRED so effective? Can you train at home?
• Is SHRED customizable and injury-friendly? Does it help with binge eating? Can men join the program? 

Listen to episode 73 for more details on SHRED: EP73: SHRED is Back! All About Our #1 Fat Loss Program 

Memorable Quotes:

“It’s not just about the number on the scale. Fitness and weight loss are about so much more than that. It’s about how you feel, how your body looks, how you perform, and so much more.”

“I can confidently say we have never, ever in the history of, since I’ve been coaching back in 2018, we’ve never had someone successfully follow this program and not achieve a mind-blowing transformation and be very, very happy with their results.”

“If your nutrition is dialed in, your intensity is dialed in, and your intentionality is there... Whether you’re training at home or in the gym, you’re gonna see the growth that you want to see.”

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina 

Apply for SHRED Here: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, they discuss:

• Their flight experience from Edmonton to Cancun and long delays at Cancun Airport customs
• Their experience staying at a luxury resort in Cancun and the pros and cons of their experience there
• Spa treatments, pools, and other services at the resort, like the 80s cover band night 
• Food and drinks they had and their favorite taco spot in Playa del Carmen
• Atmosphere and social interactions at the resort
• Their catamaran trip to Isla Mujeres, where they snorkeled and rented a golf cart to explore

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina 

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Christina is joined by Cut & Conquer head coach and new mom, Brittany, to share tips on how to survive and thrive in your fitness journey without feeling the mom's guilt and still being the healthy role model for your kids and your family. 

In this episode, they discuss:

• How to take care of children while also taking care of yourself 
• Tips for managing fitness and parenting
• Finding discipline and being adaptable to your fitness goals as a parent
• Involving children in exercise by playing sports with them or doing workouts together
• Setting up a simple home gym to make workouts easier
• Affordable home gym equipment that parents can use
• Teaching kids healthy habits and making exercise a regular part of family life
• Meal prepping on weekends so you have food ready during busy weeks

Memorable Quotes:

“No matter what, as an individual, as a woman, as a mom and dad, whatever, you still have needs that need to be met in order for you to show up as your best.”

“Life is truly about balance and making choices that determine trade-offs for you and your 

family.”

“If fitness is a priority for you, you’re going to find a way to make it work.”

“There’s always something you can do, no matter how busy or overwhelmed. Like there’s always something you can do for your mind, your body, your nutrition, somewhere every day.”

Links Mentioned: 

Christina's Instagram: https://www.instagram.com/knifina/  

Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/  

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

Hosted on Acast. See acast.com/privacy for more information.

This week, Christina and Ramzia discuss why getting your exercise form and technique right is the most important thing when working out. They break down the often overlooked fundamentals of working out, like posture, range of motion, specific muscle targeting, etc, that are so crucial for achieving your fitness goals.

In this episode, they discuss:

• Why proper exercise form is so crucial for achieving your fitness goals
• How improper form can lead to plateaus, frustration, and inefficient workouts 
• Prioritizing form over lifting heavy weights or high reps
• Slowing down the tempo and focusing on mind-muscle connection
• Using the full range of motion for most exercises
• The 5-step formula for exercise: setup, stabilize, initiate, contract, control
• Customizing your workouts to your fitness level, goals, and mobility issues

Memorable Quotes:

“Lifting heavier does not mean your muscles are going to grow more or grow better. And it does not mean you’re going to have better results. And in fact, it can often have an adverse effect.”

“Every single exercise you do, every single rep should have good form, whether you’re doing one rep, head reps, 30 reps, or 100 reps. Your reps should look the same.”

“Perfect form can and will look different for each person. However, it’s possible to have perfect form.”

“People who have desk jobs or equipment operating jobs usually, unfortunately, have poor posture. But posture can be pretty much 100% corrected just through proper training and proper exercise execution with resistance training.”

Episode Mentioned: EP115: How SLEEP Can Make or Break Weight Loss 

Links Mentioned: 

Christina's Instagram: @knifina 

Ramzia's Instagram: @fitwramzia

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, they discuss:

• Strategies that have helped them to strengthen their relationship over the years
• Taking time to get to know each other by doing fun activities together
• Having arguments and disagreements without them turning into massive fights
• The importance of communication in relationships
• How starting his fitness journey helped Brendon boost his self-confidence and other areas of life
• Their fitness and nutrition goals — meal planning, portion control, etc
• How cutting back on TV helped them with their health and relationship
• Having a trusting relationship when it comes to phones and passwords

Memorable Quotes:

“Fitness and working hard for your physique is something that you cannot take away from someone.”

“If you're trying to lose weight and you're not eating delicious food, you're doing it wrong.”

“The biggest thing that has made a huge difference on our connection and our fitness is cutting TV back out of our lives.”

“Trust is huge in a relationship, even in anything in friendship and business and everything. But trust is something that constantly has to be worked on.”

Links Mentioned: 

Christina's Instagram: @knifina 

Christina's TikTok: @knifina

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina discusses:

• The concepts of calorie deficit and thermodynamics for weight loss
• Why some people may not be losing weight despite being in a calorie deficit
• Natural factors that impact your weight loss–inflammation, sleep, water retention, etc
• You’re tracking your calories inaccurately 
• Metabolic adaptation–metabolism slows as weight is lost to conserve energy
• Some tips and strategies for sustainable weight loss

Memorable Quotes:

“You can lose weight just through nutrition. And that’s why nutrition is so important. But what’s 

even more important than nutrition is your mindset about your nutrition and your perspective about food in general.” 

“It’s not just about calories in, calories out. It’s about where those calories are coming from and the ratio of those calories.”

Links Mentioned: 

Christina's Instagram: @knifina 

Christina's TikTok: @knifina

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina discusses:

• How our challenges can help us grow
• Unhealthy relationships with food, partners, and body image
• Feeling lost and self-abandoning to please others
• Being overworked and only sleeping 3 hours a night
• The most challenging year of her life
• Not taking responsibility for other people’s issues
• Why you have to put yourself first
• Investing in the wrong memberships and programs
• Accepting there will always be things that need to be done
• Choosing to communicate things differently to others
• Her biggest lesson & how it has improved every area of her life

Memorable Quotes:

• “In every obstacle and challenge you face, there’s a lesson that can help you grow and elevate to the next level.”
• “You have to be the most important person in your life if you want to serve anyone else to a high level.”
• “You can move forward hating yourself, or you can move forward loving yourself. It’s going to be easier to move forward from a place of love.”
• “It’s not about more. It’s about better.”

Links Mentioned: 

Christina's Instagram: @knifina 

Christina's TikTok: @knifina

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Christina also discusses the Binge Eating Decoded course offered by Cut & Conquer Fitness and how it helps clients struggling with binge eating habits overcome the behavior through personal development.

In this episode, Christina discusses:

• Why intuitive eating is not the best approach for binge eaters
• The impact of societal expectations on hunger cues and binge eating habits
• The importance of understanding our hunger cues and responding to them 
• Why macro calculators don't work
• The physiological and psychological aspects of nutrition and binge eating
• Strategies for overcoming binge eating 
• Binge Eating Decoded course — who is it for, how does it help clients overcome binge eating, and how to enroll

Memorable Quotes:

"There's an unfortunate misconception out there that the key to losing weight is eating less, which is not true."

"When you're battling some type of eating disorder, meal timing really matters. Meal timing is going to affect your hormones and blood glucose. It is going to affect so many things that can trigger or chain of reduced triggers around food and cravings."

"If you really want to make traction with your eating disorder and truly overcome these urges, you have to be willing to make it a priority. You have to be willing to create the space in your mind."

"If you are constantly overwhelmed, neglecting your own needs, skipping the gym, workouts, meals, recovery, or not sleeping enough, you're gonna keep eating at night. You're gonna keep binging."

Episode mentioned: 

Beyond the Body EP85: Why I Don't Believe In Intuitive Eating for Weight Loss

Links Mentioned: 

Christina's Instagram: @knifina 

Christina's TikTok: @knifina

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

If you are someone who has been battling binge eating, emotional eating, and that uncontrollable urge to snack, then this episode is for you.

Binge eating is a complex issue that goes beyond just overeating or failing diets –it can not simply be fixed by dieting! Today, Christina discusses binge eating disorder, common triggers for binge eating, the cycle of bingeing and guilt, and how to overcome bingeing urges.

In this episode, Christina discusses:

• Christina’s experience with binge eating disorder and body image issues
• How binge eating goes beyond overeating and is not simply fixed by dieting
• Psychological aspects of binge eating
• Common triggers for binge eating — stress, trauma, using food as comfort, etc
• Why simply focusing on weight loss does not address the psychological factors of binge eating
• The cycle of binge eating and self-punishment
• Tips for overcoming bingeing urges 

Memorable Quotes:

“Your brain is not meant to keep you happy. Your brain is designed to keep you safe. So whatever behavior and feeling and way of living you are used to, whether it’s great or whether it’s bad, that is what your brain is going to associate with safety.”

“You do not have to go through life feeling controlled by food. You do not have to go through life feeling insecure.”

“Your body is like the only thing that’s going to be with you for your entire life. You cannot get away from it.”

Links Mentioned: 

Christina's Instagram: @knifina 

Christina's TikTok: @knifina

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina discusses:

• Strategies for increasing protein intake
• Consuming protein multiple times per day for optimal muscle growth and recovery
• Importance of eating protein with every meal
• Nutritional benefits of egg whites and different ways to incorporate egg whites into meals
• Dairy sensitivity and its impact on health
• What you should and shouldn’t do when it comes to protein powder
• Importance of whole foods and pairing plant and animal proteins for optimal nutrition
• Factors to consider when planning your protein intake
• An example of how a person’s protein intake could be too high or too low based on their body composition and history

Memorable Quotes:

“Just because something is hard for you right now, doesn’t mean it’s actually challenging. It simply means you haven’t learned how to do it yet.”

“Pair animal proteins with plant proteins for a complete amino acid profile.”

“Knowing how much protein you need is so important. Otherwise, you’re taking a shot in the dark with your nutrition goals.”

Episodes Mentioned: 

• EP63: How to Master Your Meal Prep Once and for All 
• EP107: Macros vs Meal Plans: What’s Right for You?

Links Mentioned: 

Christina's Instagram: @knifina 

Christina's TikTok: @knifina

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, they discuss:

• How they got started in fitness and their journey to becoming a coach
• Interesting or unique things about the coaches
• The biggest things that have accelerated their fitness journey the most
• Tips for anyone looking to accelerate their life
• 4 concepts that have accelerated Christina’s fitness journey
• Their favorite thing about being a coach
• Their favorite things — #1 fitness/nutrition tip, favorite meal, guilty pleasure, etc

Memorable Quotes:

“If you really want to change your life and take your fitness and your health goals to the next level, you have to be willing to take risks, take chances, push yourself, fail, learn, and try again.”

“Discipline will always win over motivation.”

Links Mentioned: 

Christina's Instagram: @knifina 

Ramzia's Instagram: @fitwramzia

Christina's TikTok: @knifina

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, they discuss:

• Advice to prioritize sleep above everything
• Christina’s struggle with sleep and how improving her sleep quality has changed her life
• The impact sleep has on your overall physical and mental health but also on fitness and muscle growth
• The importance of recovery in achieving success
• Study that shows how sleep impacts weight loss
• How napping can be helpful for muscle growth
• Advice to not eating close to bedtime for improved digestion and sleep quality
• Some tips to improve your sleep
• What do you do if you have low energy levels

Memorable Quotes:

“Prioritize sleep above everything else. It’s shocking how much of an impact it has on your physical and mental health. Make it a non-negotiable part of your routine.”

“Weight loss is not just about the number on the scale. It’s about losing fat, not muscle. Sleep plays a crucial role in this. Don’t sacrifice your sleep for the sake of hustle culture.”

Links Mentioned: 

Christina's Instagram: @knifina 

Ramzia's Instagram: @fitwramzia

Christina's TikTok: @knifina

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

In this episode, they discuss:

• Christina and Brittany’s word for 2024
• Things Christina and Brittany are most grateful for in 2023
• Brittany’s year as a new mom and the challenges and joys of parenthood
• Accomplishments of this year: achieving triple gold at a show, giving birth
• The hardest part of 2023: health issues, postpartum depression
• Lessons from 2023: appreciating health and not wishing moments away
• Advice for pushing comfort zones but also realizing your strength
• Christina and Brittany’s goals for 2024

Memorable Quotes:

“Time is free. But it’s priceless.”

“Pick a word that is going to challenge you. Don’t pick a word that you’re like, ‘Oh, I like that. I’m really good at that thing.’ Pick something that aligns with you and you’re struggling with.”

“When you don’t have your health, you regret not taking action when you did. And sometimes it’s too late.”

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina 

Brittany's Instagram: @beeburgess

Coaching Application: https://cutandconquer.typeform.com/CQA-application  

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Christina shares some holiday fitness hacks to help you stay on track during December so you can make memories and enjoy the holidays without feeling restricted or guilty.

In this episode, Christina talks about:

• Five important perspective shifts for holiday fitness
• Cut And Conquer’s 12-day fitness challenge
• Some holiday fitness hacks to stay on track during December:
• Eat before social events to avoid bingeing later
• At parties, choose foods you can see the ingredients of to eyeball portions
• Bring healthy food options to share at parties
• Prioritize indulgences – categorize foods as every day, sometimes, or treat options.
• Manipulate workouts if needed 
• Set clear intentions for social events 

Memorable Quotes:

“You can’t expect to achieve the outcome without going through the process and laying the foundation, setting the stage, working on your mind, and getting your strategy in place – knowing what you need to eat and how to train.”

“There’s never a perfect time to start anything. We often wait for January, thinking we’ll have more time, but there’s always something — kids, schedules, work, illness, unexpected events.”

“When you start physically feeling better, you start feeling better in every aspect.”

Beyond the Body episodes mentioned:

• Episode 73
• Episode 65

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina 

Coaching Application: https://cutandconquer.typeform.com/CQA-application 

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.