Episodes
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In this timely episode of Beyond the Body, Christina shares actionable strategies to help you navigate the holiday season without sabotaging your fitness and health goals. From maintaining balance to staying consistent with your habits, this episode is packed with tips to ensure you can enjoy the holidays while still making progress.
In this episode, Christina discusses:
The common pitfalls of holiday eating and how to avoid themHow to plan ahead for events while staying aligned with your goalsThe importance of mindful indulgence and why balance beats restrictionHow to stay active during the holidays even with a busy scheduleThe mindset shifts needed to avoid the all-or-nothing trapStrategies for managing holiday stress and emotional eatingThe role of community and accountability in staying consistentMemorable 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: @knifinaCut & Conquer Instagram: @cutandconquerfitnessCoaching Application: Apply for CoachingFree FB Community: Weights and WellnessShop our Meal Prep Seasoning: Shop nowHosted on Acast. See acast.com/privacy for more information.
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In this flavorful episode of Beyond the Body, Christina introduces listeners to Healthy Devil Seasoning, the zero-calorie solution for adding excitement to your meals. Packed with tips and ideas, this episode offers inspiration for creating macro-friendly, healthy, and delicious meals that fit your fitness goals—whether you’re focused on fat loss, muscle building, or simply enjoying healthier eating.
In this episode, Christina covers:
The story behind Healthy Devil Seasoning and how it transforms meal prep into something excitingCommon challenges with healthy eating and how to make it sustainable long-termBreakfast ideas like cinnamon toast swirl oats and savory egg scramblesSnack ideas featuring tuna, rice cakes, popcorn, and Greek yogurt protein dipsHealthy dinner concepts including burger bowls, fajitas, and Hawaiian-inspired mealsMeal prep strategies for busy lifestyles that focus on bulk cooking and smart portioningTips for using seasoning blends to enhance the flavor of your meals without extra caloriesMemorable 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 nowHealthy Devil on Instagram: @healthydevilcoChristina’s Instagram: @knifinaCut & Conquer Instagram: @cutandconquerfitnessCoaching Application: Apply for CoachingFree FB Community: Weights and WellnessHosted on Acast. See acast.com/privacy for more information.
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Episodes manquant?
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In this episode of Beyond the Body, Christina dives into common cardio mistakes that may be sabotaging your fat loss and muscle growth goals. From misusing cardio in your training routine to understanding when and how to incorporate it for maximum results, Christina delivers practical advice to help you avoid setbacks and stay on track.
In this episode, Christina discusses:
The biggest cardio myths and misconceptions that may be holding you backHow improper use of cardio can negatively impact fat loss and muscle growthWhy more cardio isn’t always better—and how to use the "minimum effective dose" for maximum resultsThe importance of balancing cardio with nutrition and strength training for optimal body recompositionFasted vs. fed cardio: what works best and whenThe pros and cons of different types of cardio, including steady-state, HIIT, and post-workout sessionsIndividualized approaches to cardio based on your unique goals, preferences, and biofeedbackMemorable 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: @knifinaCut & Conquer Instagram: @cutandconquerfitnessCoaching Application: Apply for CoachingFree FB Community: Weights and WellnessShop Meal Prep Seasoning: Healthy Devil SeasoningsHosted on Acast. See acast.com/privacy for more information.
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In this episode, Christina shares a replay of her recent masterclass, revealing the four-stage strategy for sustainable, long-term weight loss and body transformation. From building a solid foundation to overcoming common weight loss mistakes, Christina dives deep into the proven methods that have helped her clients achieve lasting results.
The four stages of a successful weight loss journey:Reset and Recomp: Build a strong foundation by addressing habits, reducing stress, and setting up effective routines.Metabolic Acceleration: Optimize your metabolism to prevent plateaus and sustain long-term progress.Build and Burn: Develop lean muscle and reduce fat strategically for lasting body composition changes.Sustain and Empower: Maintain your results with confidence, adaptability, and a healthy lifestyle.Why mindset, training, nutrition, and accountability are essential for long-term transformationCommon weight loss mistakes, such as all-or-nothing thinking and extreme calorie restrictionThe importance of metabolic acceleration and how it prevents plateaus and reboundsPractical tips for managing cravings, reducing overwhelm, and staying consistentMemorable 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: @knifinaCut & Conquer Instagram: @cutandconquerfitnessCoaching Application: Apply for CoachingFree FB Community: Weights and WellnessShop Meal Prep Seasoning: Healthy Devil SeasoningsHosted on Acast. See acast.com/privacy for more information.
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Christina returns with her co-host Ramzia for an honest conversation on body image, self-worth, and fitness goals. They dive into the mental and emotional aspects of personal transformation, offering listeners valuable insights to overcome insecurity, build confidence, and embrace a balanced approach to fitness and self-care.
In this episode, they talk about:
Christina’s personal journey with body image and confidence over the years, and how her views have shiftedHow fitness and body image intersect and affect each other, especially for those balancing aesthetic goals and self-worthAddressing disordered eating habits and the correlation between body image and food relationshipsThe importance of understanding fitness protocols like deficit, surplus, and reverse dieting and how they shape body transformationHow small wins can lead to lasting changes in mindset and self-acceptanceEmbracing growth in a supportive community and the power of an educated approach to fitness and nutritionTips for breaking the cycle of self-sabotage and embracing body positivity on one’s own termsMemorable 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: @knifinaRamzia's Instagram: @fitwramziaCut & Conquer Instagram: @cutandconquerfitnessCoaching Application: Apply for CoachingFree FB Community: Weights and WellnessMind and Body Workbook: Questions to help break free from toxic thought patternsHosted on Acast. See acast.com/privacy for more information.
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Christina continues her conversation with Bella, a Cut & Conquer client whose journey into competitive bodybuilding has pushed her physical and mental boundaries. Bella talks about her experience with prep training, her decision to transition from the bikini division to figure competitions and the mental and physical challenges she faced. She also discusses the challenges of fitness shaming and judgment from others who don’t understand her dedication to health and fitness.
In this episode, they talk about:
Bella’s experience moving from bikini to figure competitor and why it felt rightThe mental and physical demands of competition prep and challenges like managing caffeine and energyDifferences between different bodybuilding categories like bikini, wellness, figure, etcThe importance of addressing mental health and underlying issues in the journey of body transformationNavigating fitness shaming and judgment from others who don’t understand the dedicationThe role of mindset in bodybuilding and the importance of not basing self-worth on competition resultsGetting lab work done to understand hormonal health and avoid long-term damageThe role of mindset, community, and positive self-talk in navigating her fitness journeyMemorable 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.
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In this episode, Christina sits down with Bella, a Cut & Conquer client who has completely transformed her mind, body, and approach to fitness. Bella shares her journey of hitting rock bottom, battling postpartum weight gain, health issues, and the challenges of motherhood, and how she regained control of her body.
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 pregnancySometimes, 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 foodBella’s tips to prioritize your health for your kids while letting go of mom guiltTrue 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 successDon’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.
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Perfectionism can be a blessing and a curse, but very often, it can actually end up working against us! While it drives us to work hard, it can also lead to an all-or-nothing mentality, fear of failure, and endless self-judgment.
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 wayChristina’s experience with perfectionism and how it can often hold people backHow perfectionism, especially the all-or-nothing mentality, leads to burnout and stagnationHow striving for perfection can sometimes cause people to achieve nothingTips to break free from the perfectionism mentality and shift focus from perfection to progressThe importance of being consistent instead of perfectSetting personal values and boundaries to guide your fitness journeyMemorable 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.
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Are your kids getting enough nutrients? Are you worried they aren’t getting the nutrients they need to fuel their growing bodies and minds? How can you ensure that your kids are getting the proper nutrition? What are some healthy and appealing meal ideas for picky eaters?
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 wellbeingThe impact of undernourishment on your kids’ growth and energyHow to deal with picky eaters and make sure they get enough nutrientsThe importance of addressing your children’s relationship with food and their beliefs about itBalancing treats and healthy foods without restricting kidsSome creative and nutritious meal ideasHealthy Devil Seasonings for adding flavors to meals with zero calories and zero sugarsHow can parents ensure their children are getting the essential nutrients they needMemorable 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.
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Binge eating is no joke, and overcoming it? It’s not a quick fix! Christina sits down with Ramzia to get real about their own journeys with binge eating—their experiences with binge eating and what it took for them to truly break free from the cycle of binge eating.
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 itRamzia’s story of restricting her food intake all day and then bingeing at night because her body was starvingChristina’s challenge with feeling a lack of control during binge eating Emotional and physical triggers that led to their binge eatingThe binge-restrict cycle and why binge eating recovery is not a straight pathThe importance of being able to separate actions and emotions when it comes to foodIntuitive eating and why it is not the solution for people recovering from binge eatingTips for overcoming binge eatingMemorable 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.
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It is so ingrained into us by society, especially for women, that the scale weight going up is a bad thing, or the scale weight going down is a good thing. Christina did something quite the opposite of that. She intentionally gained a whopping 36 pounds over 15 months. In this episode, she shares why she decided to embark on this journey and why this decision was necessary for her fitness goals.
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 monthsThe mental and emotional challenges of going through a building/bulking phaseUnderstanding and appreciating the different stages of your fitness journey — cutting, maintenance, reverse dieting, building, recompingBenefits of adding lean muscle mass beyond just how it looksThe role of a coach in providing guidance and support during the building phaseOvercoming body image issues and negative thoughts that can occur when the scale goes upThe importance of nutrition and maintaining a structured plan during the building phasePreparing mentally and physically for the cutting phase after the building phaseMemorable 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.
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Christina sits down with Christine, an elite client of Cut & Conquer, to talk about her mental and physical transformation since working with Cut & Conquer.
When Christine first reached out to Cut & Conquer, she was struggling with nutrition, binge eating, body image issues, and the emotional challenges brought on by knee surgery and shift work. Over 8 months, Christine has not only lost 38 pounds but also completely transformed her entire mindset and relationship with food.
Christine’s journey is a testament to the power of a holistic approach to fitness, where physical changes are just one part of the transformation.
In this episode, they discuss:
Christine’s struggles with nutrition, binge eating, body image, knee injury, and personal life challengesThe biggest factor that led Christine to invest in a coaching program like Cut & ConquerThe improvements Christine saw in her overall fitness and mental well-being after joining the programHow Christine’s mindset and relationship with food change through the programHow she stayed on track with her nutrition and workouts while travelling and working night shiftsHow the support of 1:1 accountability with her coach, the client community and the other Cut & Conquer trainers helped in her successThe importance of a comprehensive program that addresses nutrition, exercise, and mindsetMemorable Quotes:
“Joining was the best thing I ever did. People are like, ‘Oh, that’s expensive. That’s crazy.’ But it’s a hell of a lot cheaper than ending up in the hospital with a heart attack or being on medication for the rest of my life.”
“Don’t be so hard on yourself. But you have to have a plan. You have to have a goal, and you have to make yourself do that stuff because it’s not going to work if you don’t put that dedication in and that mindset in.”
Links Mentioned:
Christina’s Instagram: @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.
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Vacations are meant to be a time to relax, recharge, and enjoy a break from the daily grind. But they can also become a slippery slope to healthy habits and make your fitness progress take a backseat. It doesn’t have to be that way. Vacation doesn’t have to mean fitness failure. Christina sits down with Ramzia to discuss their top tips for staying on track and getting back on track after vacation.
In this episode, they discuss:
Christina’s recent trip to Newfoundland and how she managed to stay on track while still enjoying her vacationMaintaining fitness and momentum during vacationsTips for staying and getting back on track after a tripThe importance of not expecting perfection during vacations and setting small, achievable goalsThe importance of balance in fitness and life, especially during vacationsThe need to adjust expectations and find a balance that works for your goals and schedulesWorking out on the first day of a trip to set the precedent and maintain momentumBringing snacks and avoiding sauces at restaurants to keep calorie intake in checkThree important questions to ask before and during your trip to stay aligned with your fitness goals while enjoying your time awayMemorable Quotes:
“Focus on moving forward because getting back on track doesn’t matter. The train track goes forever. You might slow down, and things might happen, but the train never stops.”
“It is so much more fun and meaningful to travel and go on the trips when you feel good in yourself and confident in your body.”
“It’s never too late to start. I don’t care what season it is. I don’t care what month it is. You can still start your fitness journey. You can still find that balance. You can still enjoy life.”
Links Mentioned:
Listen to EP133: The Consequences of Under-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.
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Age is just a number when it comes to fitness. But training in your 20s is a whole different ballgame compared to training in your 40s, 50s, and beyond. Jeff Ingram, a 55-year-old athlete and certified trainer and coach, knows this all too well.
Christina sits down with Jeff to discuss how Jeff’s approach to training has changed as he’s gotten older. They talk about how the types of exercises and intensity of your workouts need to change over time and the importance of prioritizing recovery with rest days and proper nutrition and sleep.
In this episode, they discuss:
Jeff’s achievements in fitness and how he got started in the industryJeff’s injuries over the years and how he managed to recover and continue trainingTraining age vs. biological age and how should fitness programs be adapted considering both in the program designAdjusting training as you mature to ensure progress without risking injuryMisconceptions about women’s strength and the benefits of training to be strongEvolving your training as you get older to focus on maintaining muscle, strength, and functional independence instead of just maximal liftsImportance of consistency, injury prevention, and finding exercises that allow you to train hard without risking injury as you ageThe value of having a coach and the benefits of professional guidanceBalancing training with other life commitments like family and careerImportance of open communication and understanding between coaches and clientsChallenges of self-coaching and the need to have a coach for coachesMemorable Quotes:
“It's never too late or too old to start... you can absolutely accomplish incredible things at any age. It is just a matter of choosing your goal, making up your mind that you're going to do it, and then taking action on it.”
“Deciding that you're going to do it, setting that goal, and then moving towards it is the simplest thing ever. It's just a matter of making up your mind that you're going to do it.”
“Some people need to work twice as hard for half the results, and that's unfortunate, but that is just the reality of it. It doesn't mean that those results are not achievable, but it means you may need to put in twice the work and take twice the time to do it.”
Links Mentioned:
Jeff’s Instagram: @crowbarfitness
Jeff’s Email: [email protected]
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.
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Today, Christina is joined by Erin, an elite client at Cut & Conquer, who shares her transformative fitness journey and the pivotal role coaching has played in her success.
Erin shares her background, from starting weight training to her nursing career, and how her fitness goals and mindset have changed since joining the SHRED program. She also opens up about her struggles with injury, nutrition, and binge eating and how working with Cut & Conquer has helped her make progress.
They also explore fitness shaming and the importance of learning to say no respectfully, being okay with it, and prioritizing self-care amidst a busy life. Erin also discusses the Body Ready Method, a prenatal program to help prepare for pregnancy and childbirth and feel safe and in control.
In this episode, they discuss:
Erin’s fitness journey and the struggles she faced in her fitness journey Erin’s fear of reinjury and struggles with nutrition and binge eatingThe importance of a positive mindset and how it has helped her overcome challenges in her fitness journeyErin’s experience with the SHRED programThe benefits Erin has experienced from working with a personal coach and how has it impacted her fitness journeyHow Erin navigated fitness shaming and her advice to others in similar situationsThe Body Ready Method (a prenatal exercise program) and how can it help prepare the body and mind for an easier childbirth experienceMemorable Quotes:
“It doesn’t have to be all or nothing. You don’t have to press the forget it button just because you had a cookie.”“Having a coach takes the guesswork out of what I need to work on, so I don’t have to put extra energy into that.”“Respectfully declining things and being okay with it will feel awkward at first, but it’s really rewarding when you can be in control of your own decisions.”Links Mentioned:
Christina’s Instagram: @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.
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Got a special event coming up and need to drop those extra pounds FAST? Christina addresses the most effective strategies to lose weight quickly without falling for stupid cleanses or useless detoxes that will make you hate your life and NOT work anyways. Learn what NOT to do and get practical tips on diet, exercise, and lifestyle adjustments that can help you look your best in a short time frame.
Topics Covered:
The common urge to lose weight quickly for special events and the stress it causes.Christina’s personal experience with last-minute weight loss attemptsThe abundance of bad advice and quick-fix solutions commonly found in social media comments.Practical tips on diet adjustments that are effective in a short time frame.Lifestyle adjustments that support rapid weight loss without sacrificing your well-being.Christina's Instagram: @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.
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Richard, a client at Cut and Conquer, shares his fitness journey since joining Cut & Conquer and the obstacles he previously faced with under-eating, over training, and working shift-work.
The conversation dives into how shifting his mindset around training to focus on quality over quantity, and embracing recovery for improved performance has not only transformed Richard’s physique, but changed his overall approach to fitness.
Topics Discussed:
Nutrition strategies for shift worker with limited food optionsFocusing on quality over quantity in training.The role of sleep in optimizing progress during shift workProper nutrition and eating enough food to support weight loss and or muscle growthDealing with instant gratification and the desire for quick progress.Tracking and controlling nutrition for specific goals.Overcoming fitness shaming and judgmentMemorable Quotes:
“Fitness is a journey and that journey from being a 20 year old construction worker where I could eat where I wanted and do whatever I wanted and I still look good. To an office worker at 40 years old, you can't do the same things you did and expect the same results to happen.”“I've seen more growth out of this system that doing my ego-lift bro splits”“The fat that I could not get rid of was because of what I was doing to myself. I was doing too much work with not enough food.”“The longer you wait, the harder it gets. There's no doubt about that in my mind.”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.
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Ever feel like no matter how FEW calories you eat, you just can’t lose weight? Christina and Ramzia discuss the impact of chronic undereating on weight loss, muscle growth, metabolic health, and hormone balance.
They debunk the concept of starvation mode and explain the physiological reason why it can feel as if the “less you eat, the more weight you gain.”
The conversation highlights the need to re-learn your hunger cues, prioritize sleep, and avoid extreme pro-longed calorie restriction for easier weight loss and improved overall health.
They also provide tips for including more nutrient-dense foods in your diet, tracking food intake, stimulating appetite, and the importance of reverse dieting.
In this episode, they discuss:
The negative effects of malnourishment on weight loss, muscle growth, metabolism, and hormones.What is metabolic down-regulation, and how to know if this is happening to youSymptoms of under-eating such as hair loss, irregular menstrual cycles, loss of appetite and moreStarvation mode is a highly misunderstood conceptEating more food can actually lead to more weight loss and a leaner physique in the long runReverse dieting takes time and requires a shift in mindset and self-imageHow to set a consistent eating schedule and track food intakeMemorable Quotes:
"You don't understand how much you're suffering until you start feeling normal."
"Metabolic down regulation refers to the reduction in your metabolic rate as a response to prolonged calorie restriction."
“Your body doesn't quite trust you yet because you haven't been feeding it for so long.”
"Sometimes you have to accept that you're probably not going to lose weight."
Links Mentioned:
Christina's Instagram: @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.
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Nicky, an elite client at Cut and Conquer, shares her journey of overcoming health challenges and transforming her mindset and lifestyle.
She discusses her battle with health issues, significant movement restrictions, dealing with divorce, and the impact that stress and weight gain was having on her physical and mental well-being.
We dive into Nicky’s story, the ups, the downs, and the steps she is taking with Cut & Conquer to continue to improve her health and prevent the potential onset of MS.
Nicky shares her experience working with Cut & Conquer and emphasizes the team’s commitment to finding modifications and making adjustments to accommodate her limitations.
She highlights the value of having a professional support system and being open to asking for help. She also expresses her appreciation for not just the coaches but the other clients in the Cut and Conquer community and the positive impact they have had on her journey.
In this episode, they discuss:
Nicky’s health struggles and overcoming them working with Cut & ConquerListening to her body pains and adapting her workouts by finding substitutes for exercises that cause painShifting her perspective to embrace imperfection and focusing on momentum over perfectionImportance of mental health, self-care, asking for help, gratitude journaling, and resilience through challengesBenefits of personalized coaching and community supportAppreciation for Ramzia's personalized coaching style and feeling supported vs judgedNicky's advice to people struggling with their healthMemorable Quotes:
“I actually have no cartilage in my knees. So squatting, bending, stairs, literally anything where the knee moves, it's just bone on bone.”
“Last April, I had a scare and thought I was having a stroke– and my health just kind of kept going downhill from there, on top of injuries they also found some abnormalities in my brain. I didn't really realize until I started with Cut and Conquer how much weight I had actually gained too.”
"I'm still trying to move my body to make everything, brain, body, and everything feel good."
"You don't have to rush it. You're not going to lose 20 pounds overnight."
"You can't lose if you just keep showing up."
“It helps having a community and people who actually listen to you when you're saying, this isn't working, can you help me find something different? And that's why I love working with you guys.”
Links Mentioned:
Christina's Instagram: @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.
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Ever feel like something is missing with your fitness classes? You are showing up, sweating it out, but not really seeing changes in your body?
In this episode, Christina and Ramzia discuss the consequences of random fitness classes or workout sessions that have no rhyme or reason behind them. They touch on things such as elevated cortisol, under recovery, increased appetite, overeating, and lack of periodization.
They explore the benefits of online coaching, including customization, goal alignment, and the importance of mindset; while discussing the limitations of fitness classes in achieving specific body transformation goals as well as injury prevention for unique circumstances.
In this episode, they discuss:
Christina and Ramzia’s transition from in-person training to online coachingWhy fitness classes are not effective for specific body transformation goalsThe importance of aligned nutrition is achieving fat loss and muscle growthHealth benefits of mobility and flexibility workThe importance of teaching clients how to think and become self-accountableChristina gives a shout out to in-person trainer: Jeff IngramWho may benefit from fitness classes and 1:1 personal trainingWhat to look for in a quality coaching programWhat questions to ask when searching for a coachDifferent phases of fitness, such as cutting fat, reverse dieting and building muscleMemorable Quotes:
“If you are relying on a fitness class to transform your physique, good f*cking luck.”
"There is a way to do less and achieve more."
“One of the most powerful tools you can give someone is teaching them how to think”
“Why I love Cut and Conquer and why I love online coaching is because we're not just pushing them to lift heavier but we're teaching core values that they're gonna take with them forever.”
Links Mentioned:
Christina's Instagram: @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.
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