Episodes
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You know what? When it comes to calories, one size does NOT fit all! In this episode, Christina tells you how to determine how many calories you should be eating. She explains the complexity of calorie intake, provides the key factors to consider when planning your calorie intake goals, and debunks common myths around calorie formulas.
In this episode, Christina discusses:
How to determine your calorie intake for weight loss and muscle gainImportance of factors like goals, lifestyle, etc when considering your calorie intake goalsHow food choices, metabolism, and consistent eating habits affect how calories impact fitness goalsFactors to consider when figuring out how many calories to eat Dangers of extreme dieting and the importance of strategic nutrition for maintaining resultsEating enough protein, managing hunger, and considering food volume not just calories for weight managementMyths about calorie formulas and salads being very healthyMemorable Quotes:
“If your coach is good after you’ve been working together for several weeks, it’s probably not the calories that are too high or too low. It's probably your food choices.”
“You can make 1200 calories into a lot. And I mean a lot of food if you do it right, and you do it properly, and you space your meals out properly, and you're eating higher volume.”
“If you are trying to lose fat, and you are trying to look and feel better, do not cut your carbs, do not slash your carbs, or try to not eat carbs. Please do not do it. It is not smart. It is not beneficial in any way, shape, or form.”
“If you’re someone who actually wants to lose weight intentionally in a way that’s going to set you up for long-term success and actually looking and feeling better, you have to be a little more strategic than just hopping on the Keto train or just slashing your calories.”
Links Mentioned:
Christina's Instagram: @knifina
Coaching Application: https://cutandconquer.typeform.com/CQA-application
Free FB Community: https://www.facebook.com/groups/weightsandwellness/
Hosted on Acast. See acast.com/privacy for more information.
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After seeing mind-blowing transformations from the SHRED 2023 program and the high demand, Cut & Conquer has decided to make this summer hotter than ever with the Summer SHRED Program—a 16-week fat loss transformation program.
Christina introduces the Summer SHRED Program and addresses common queries regarding it—what exactly can you expect from this Summer SHRED, the duration, how it differs from SHRED 2023, and more.
If you’re ready to get seriously shredded for summer, don’t wait—submit your coaching application by the DEADLINE (March 21) to secure your spot!
In this episode, Christina discusses:
Details about the Summer SHRED program—duration, check-ins, nutrition plans, suitability for different genders, etcCommon questions asked about the SHRED program—How much weight can you lose in this program? How long is the program? What are the workouts? What makes SHRED so effective? Can you train at home?Is SHRED customizable and injury-friendly? Does it help with binge eating? Can men join the program?Listen to episode 73 for more details on SHRED: EP73: SHRED is Back! All About Our #1 Fat Loss Program
Memorable Quotes:
“It’s not just about the number on the scale. Fitness and weight loss are about so much more than that. It’s about how you feel, how your body looks, how you perform, and so much more.”
“I can confidently say we have never, ever in the history of, since I’ve been coaching back in 2018, we’ve never had someone successfully follow this program and not achieve a mind-blowing transformation and be very, very happy with their results.”
“If your nutrition is dialed in, your intensity is dialed in, and your intentionality is there... Whether you’re training at home or in the gym, you’re gonna see the growth that you want to see.”
Links Mentioned:
Christina's Instagram: @knifina
TikTok: @knifina
Apply for SHRED Here: https://cutandconquer.typeform.com/CQA-application
Free FB Community: https://www.facebook.com/groups/weightsandwellness/
Hosted on Acast. See acast.com/privacy for more information.
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Missing episodes?
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Christina and Brendon recently went on vacation in Mexico, and today, they share their fun in the sun and adventure stories from their trip. They share all the highlights of their trip, from the resort they stayed at to all the activities they did. One of the activities really stood out—Brendon got the opportunity to do something pretty unique. Tune in to hear about their trip and the special moment Brendon had. You won't want to miss this episode!
In this episode, they discuss:
Their flight experience from Edmonton to Cancun and long delays at Cancun Airport customsTheir experience staying at a luxury resort in Cancun and the pros and cons of their experience thereSpa treatments, pools, and other services at the resort, like the 80s cover band night Food and drinks they had and their favorite taco spot in Playa del CarmenAtmosphere and social interactions at the resortTheir catamaran trip to Isla Mujeres, where they snorkeled and rented a golf cart to exploreLinks Mentioned:
Christina's Instagram: @knifina
TikTok: @knifina
Coaching Application: https://cutandconquer.typeform.com/CQA-application
Free FB Community: https://www.facebook.com/groups/weightsandwellness/
Hosted on Acast. See acast.com/privacy for more information.
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Juggling kids, work, chores and everything else on your to-do list can make prioritizing your own health and fitness seem impossible. But it doesn’t have to be that way! Health and fitness can definitely fit into your busy parenting schedule with a little planning and creativity.
Christina is joined by Cut & Conquer head coach and new mom, Brittany, to share tips on how to survive and thrive in your fitness journey without feeling the mom's guilt and still being the healthy role model for your kids and your family.
In this episode, they discuss:
How to take care of children while also taking care of yourself Tips for managing fitness and parentingFinding discipline and being adaptable to your fitness goals as a parentInvolving children in exercise by playing sports with them or doing workouts togetherSetting up a simple home gym to make workouts easierAffordable home gym equipment that parents can useTeaching kids healthy habits and making exercise a regular part of family lifeMeal prepping on weekends so you have food ready during busy weeksMemorable Quotes:
“No matter what, as an individual, as a woman, as a mom and dad, whatever, you still have needs that need to be met in order for you to show up as your best.”
“Life is truly about balance and making choices that determine trade-offs for you and your
family.”
“If fitness is a priority for you, you’re going to find a way to make it work.”
“There’s always something you can do, no matter how busy or overwhelmed. Like there’s always something you can do for your mind, your body, your nutrition, somewhere every day.”
Links Mentioned:
Christina's Instagram: @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.
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Do you find yourself stuck on a plateau no matter how hard you work? Do you know improper form could be the reason why you’re not seeing results? And slowing down your reps to focus on the mind-muscle connection generates way more gains than speeding through them?
This week, Christina and Ramzia discuss why getting your exercise form and technique right is the most important thing when working out. They break down the often overlooked fundamentals of working out, like posture, range of motion, specific muscle targeting, etc, that are so crucial for achieving your fitness goals.
In this episode, they discuss:
Why proper exercise form is so crucial for achieving your fitness goalsHow improper form can lead to plateaus, frustration, and inefficient workouts Prioritizing form over lifting heavy weights or high repsSlowing down the tempo and focusing on mind-muscle connectionUsing the full range of motion for most exercisesThe 5-step formula for exercise: setup, stabilize, initiate, contract, controlCustomizing your workouts to your fitness level, goals, and mobility issuesMemorable Quotes:
“Lifting heavier does not mean your muscles are going to grow more or grow better. And it does not mean you’re going to have better results. And in fact, it can often have an adverse effect.”
“Every single exercise you do, every single rep should have good form, whether you’re doing one rep, head reps, 30 reps, or 100 reps. Your reps should look the same.”
“Perfect form can and will look different for each person. However, it’s possible to have perfect form.”
“People who have desk jobs or equipment operating jobs usually, unfortunately, have poor posture. But posture can be pretty much 100% corrected just through proper training and proper exercise execution with resistance training.”
Episode Mentioned: EP115: How SLEEP Can Make or Break Weight Loss
Links Mentioned:
Christina's Instagram: @knifina
Ramzia's Instagram: @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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In the early stages of romantic relationships, things often start off great with that honeymoon phase. But maintaining that bond once the excitement wears off takes continuous effort. Christina and Brendon had been together for about four years now. And their relationship is continuing to get better and better. They share the strategies that helped in deepening their bond over the years.
In this episode, they discuss:
Strategies that have helped them to strengthen their relationship over the yearsTaking time to get to know each other by doing fun activities togetherHaving arguments and disagreements without them turning into massive fightsThe importance of communication in relationshipsHow starting his fitness journey helped Brendon boost his self-confidence and other areas of lifeTheir fitness and nutrition goals — meal planning, portion control, etcHow cutting back on TV helped them with their health and relationshipHaving a trusting relationship when it comes to phones and passwordsMemorable Quotes:
“Fitness and working hard for your physique is something that you cannot take away from someone.”
“If you're trying to lose weight and you're not eating delicious food, you're doing it wrong.”
“The biggest thing that has made a huge difference on our connection and our fitness is cutting TV back out of our lives.”
“Trust is huge in a relationship, even in anything in friendship and business and everything. But trust is something that constantly has to be worked on.”
Links Mentioned:
Christina's Instagram: @knifina
Christina's TikTok: @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.
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Are you trying to lose weight but not seeing the results? Despite tracking your calories and exercising regularly, does the number on the scale remain unchanged? If you’re wondering why you’re not losing weight despite being in a calorie deficit, Christina gives you three different reasons that are stopping you from losing weight.
In this episode, Christina discusses:
The concepts of calorie deficit and thermodynamics for weight lossWhy some people may not be losing weight despite being in a calorie deficitNatural factors that impact your weight loss–inflammation, sleep, water retention, etcYou’re tracking your calories inaccurately Metabolic adaptation–metabolism slows as weight is lost to conserve energySome tips and strategies for sustainable weight lossMemorable Quotes:
“You can lose weight just through nutrition. And that’s why nutrition is so important. But what’s
even more important than nutrition is your mindset about your nutrition and your perspective about food in general.”
“It’s not just about calories in, calories out. It’s about where those calories are coming from and the ratio of those calories.”
Links Mentioned:
Christina's Instagram: @knifina
Christina's TikTok: @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.
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Do you have all these amazing goals for your life, but feel like you are struggling to gain traction? Does it seem as if life never slow downs, and you just feel overwhelmed by it all? Today, Christina shares some important life lessons she has gained over the past several years. She also explains how her biggest lesson has brought her more peace than she has known, and how she hopes this lesson can help you if you are struggling with overwhelm.
In this episode, Christina discusses:
How our challenges can help us growUnhealthy relationships with food, partners, and body imageFeeling lost and self-abandoning to please othersBeing overworked and only sleeping 3 hours a nightThe most challenging year of her lifeNot taking responsibility for other people’s issuesWhy you have to put yourself firstInvesting in the wrong memberships and programsAccepting there will always be things that need to be doneChoosing to communicate things differently to othersHer biggest lesson & how it has improved every area of her lifeMemorable Quotes:
“In every obstacle and challenge you face, there’s a lesson that can help you grow and elevate to the next level.”“You have to be the most important person in your life if you want to serve anyone else to a high level.”“You can move forward hating yourself, or you can move forward loving yourself. It’s going to be easier to move forward from a place of love.”“It’s not about more. It’s about better.”Links Mentioned:
Christina's Instagram: @knifina
Christina's TikTok: @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.
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In this two-part series of binge eating, Christina continues her discussion on binge eating habits and overcoming them. She talks about hunger cues and the psychology behind bingeing and shares the best tips for overcoming binge eating habits.
Christina also discusses the Binge Eating Decoded course offered by Cut & Conquer Fitness and how it helps clients struggling with binge eating habits overcome the behavior through personal development.
In this episode, Christina discusses:
Why intuitive eating is not the best approach for binge eatersThe impact of societal expectations on hunger cues and binge eating habitsThe importance of understanding our hunger cues and responding to them Why macro calculators don't workThe physiological and psychological aspects of nutrition and binge eatingStrategies for overcoming binge eating Binge Eating Decoded course — who is it for, how does it help clients overcome binge eating, and how to enrollMemorable Quotes:
"There's an unfortunate misconception out there that the key to losing weight is eating less, which is not true."
"When you're battling some type of eating disorder, meal timing really matters. Meal timing is going to affect your hormones and blood glucose. It is going to affect so many things that can trigger or chain of reduced triggers around food and cravings."
"If you really want to make traction with your eating disorder and truly overcome these urges, you have to be willing to make it a priority. You have to be willing to create the space in your mind."
"If you are constantly overwhelmed, neglecting your own needs, skipping the gym, workouts, meals, recovery, or not sleeping enough, you're gonna keep eating at night. You're gonna keep binging."
Episode mentioned:
Beyond the Body EP85: Why I Don't Believe In Intuitive Eating for Weight 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.
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If you are someone who has been battling binge eating, emotional eating, and that uncontrollable urge to snack, then this episode is for you.
Binge eating is a complex issue that goes beyond just overeating or failing diets –it can not simply be fixed by dieting! Today, Christina discusses binge eating disorder, common triggers for binge eating, the cycle of bingeing and guilt, and how to overcome bingeing urges.
In this episode, Christina discusses:
Christina’s experience with binge eating disorder and body image issuesHow binge eating goes beyond overeating and is not simply fixed by dietingPsychological aspects of binge eatingCommon triggers for binge eating — stress, trauma, using food as comfort, etcWhy simply focusing on weight loss does not address the psychological factors of binge eatingThe cycle of binge eating and self-punishmentTips for overcoming bingeing urgesMemorable 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.
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A lot of people don't know what they're doing when it comes to tactics and strategies for getting good quality protein into your diet in a realistic way that fits your life. But you can leave that challenge behind by listening to this episode and following Christina’s advice. Today, Christina talks all about protein and busts the myth that it is challenging to reach your protein target or increase protein consumption.
In this episode, Christina discusses:
Strategies for increasing protein intakeConsuming protein multiple times per day for optimal muscle growth and recoveryImportance of eating protein with every mealNutritional benefits of egg whites and different ways to incorporate egg whites into mealsDairy sensitivity and its impact on healthWhat you should and shouldn’t do when it comes to protein powderImportance of whole foods and pairing plant and animal proteins for optimal nutritionFactors to consider when planning your protein intakeAn example of how a person’s protein intake could be too high or too low based on their body composition and historyMemorable Quotes:
“Just because something is hard for you right now, doesn’t mean it’s actually challenging. It simply means you haven’t learned how to do it yet.”
“Pair animal proteins with plant proteins for a complete amino acid profile.”
“Knowing how much protein you need is so important. Otherwise, you’re taking a shot in the dark with your nutrition goals.”
Episodes Mentioned:
EP63: How to Master Your Meal Prep Once and for All EP107: Macros vs Meal Plans: What’s Right for You?Links Mentioned:
Christina's Instagram: @knifina
Christina's TikTok: @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.
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Today’s episode is a meet-and-greet session with Cut & Conquer’s coaches, Brittany and Ramzia — get to know them on a more personal level and learn interesting facts about their lives and fitness journeys. They also share the concepts that have accelerated their fitness progress over the years. The three had an engaging discussion about mindset, goals, and staying motivated.
In this episode, they discuss:
How Christina, Brittany, and Ramzia got started in fitness and their journey to becoming a coachInteresting or unique things about the coachesThe biggest things that have accelerated their fitness journey the mostTips for anyone looking to accelerate their life4 concepts that have accelerated Christina’s fitness journeyTheir favorite thing about being a coachTheir favorite things — #1 fitness/nutrition tip, favorite meal, guilty pleasure, etcMemorable Quotes:
“If you really want to change your life and take your fitness and your health goals to the next level, you have to be willing to take risks, take chances, push yourself, fail, learn, and try again.”
“Discipline will always win over motivation.”
Links Mentioned:
Christina's Instagram: @knifina
Britt’s Instagram: @beeburgess
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.
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Are you struggling to lose weight no matter how hard you try? The secret to achieving your weight loss goals might just be lying right next to you — SLEEP! Today, Christina is joined by Ramzia to discuss how your sleep can make or break your weight loss. They also share tips to optimize your sleep and explain how important it is for your fitness journey. They want you to go into 2024 with the intention to optimize your sleep to improve your life.
In this episode, they discuss:
Advice to prioritize sleep above everythingChristina’s struggle with sleep and how improving her sleep quality has changed her lifeThe impact sleep has on your overall physical and mental health but also on fitness and muscle growthThe importance of recovery in achieving successStudy that shows how sleep impacts weight lossHow napping can be helpful for muscle growthAdvice to not eating close to bedtime for improved digestion and sleep qualitySome tips to improve your sleepWhat do you do if you have low energy levelsMemorable Quotes:
“Prioritize sleep above everything else. It’s shocking how much of an impact it has on your physical and mental health. Make it a non-negotiable part of your routine.”
“Weight loss is not just about the number on the scale. It’s about losing fat, not muscle. Sleep plays a crucial role in this. Don’t sacrifice your sleep for the sake of hustle culture.”
Links Mentioned:
Christina's Instagram: @knifina
Ramzia's Instagram: @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.
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Today, Christina is joined by Brittany to discuss their top reflections of 2023. They dig into their unique experiences of the year, including their achievements and challenges, the things they are most grateful for, the highs and lows of the year, as well as the lessons they have learned. They also reveal their words for 2024 and how 2023 has shaped them.
In this episode, they discuss:
Christina and Brittany’s word for 2024Things Christina and Brittany are most grateful for in 2023Brittany’s year as a new mom and the challenges and joys of parenthoodAccomplishments of this year: achieving triple gold at a show, giving birthThe hardest part of 2023: health issues, postpartum depressionLessons from 2023: appreciating health and not wishing moments awayAdvice for pushing comfort zones but also realizing your strengthChristina and Brittany’s goals for 2024Memorable Quotes:
“Time is free. But it’s priceless.”
“Pick a word that is going to challenge you. Don’t pick a word that you’re like, ‘Oh, I like that. I’m really good at that thing.’ Pick something that aligns with you and you’re struggling with.”
“When you don’t have your health, you regret not taking action when you did. And sometimes it’s too late.”
Links Mentioned:
Christina's Instagram: @knifina
TikTok: @knifina
Brittany's Instagram: @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.
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The holiday season is the biggest self-sabotage season – there are gatherings, drinks, treats, barbecues, all those things that seduce us into betraying our health and fitness goals. But what if you could trust yourself to enjoy these occasions without feeling ashamed or stressed about betraying your health goals? What if you could spend quality time with your family without worrying about food or self-sabotage?
Christina shares some holiday fitness hacks to help you stay on track during December so you can make memories and enjoy the holidays without feeling restricted or guilty.
In this episode, Christina talks about:
Five important perspective shifts for holiday fitnessCut And Conquer’s 12-day fitness challengeSome holiday fitness hacks to stay on track during December:Eat before social events to avoid bingeing laterAt parties, choose foods you can see the ingredients of to eyeball portionsBring healthy food options to share at partiesPrioritize indulgences – categorize foods as every day, sometimes, or treat options.Manipulate workouts if needed Set clear intentions for social eventsMemorable Quotes:
“You can’t expect to achieve the outcome without going through the process and laying the foundation, setting the stage, working on your mind, and getting your strategy in place – knowing what you need to eat and how to train.”
“There’s never a perfect time to start anything. We often wait for January, thinking we’ll have more time, but there’s always something — kids, schedules, work, illness, unexpected events.”
“When you start physically feeling better, you start feeling better in every aspect.”
Beyond the Body episodes mentioned:
Episode 73Episode 65Links Mentioned:
Christina's Instagram: @knifina
TikTok: @knifina
Coaching Application: https://cutandconquer.typeform.com/CQA-application
Free FB Community: https://www.facebook.com/groups/weightsandwellness/
Hosted on Acast. See acast.com/privacy for more information.
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We’ve all been there – starting a new fitness routine with motivation sky-high, only to abandon it a few weeks in. Today, Christina dives deep into the psychological factors that motivate our behaviors and sabotage our goals. She shares why breaking out of old patterns can be challenging, even when we know we want something different.
In this episode, Christina talks about:
Behavior change and why it can be so challenging to break old habitsHow behaviors are motivated by either moving towards pleasure or away from painChristina’s struggle with sleep for years and how she overcame itFitness shaming and self-sabotageSeeing other’s judgments as reflections of their own insecurities, not of usWhy do people make decisions based on emotional needs, even when they know it’s not the best choiceChanging beliefs and habits can be uncomfortable, but it’s important to give yourself permission to question and change themMemorable Quotes:
“Give yourself permission to question things. If you feel like you believe something so strongly, allow yourself to question it, allow yourself, and give yourself permission to be uncomfortable.”
“Sometimes simply allowing yourself to sit with the discomfort and to sit with those uncomfortable feelings is enough to prove to yourself that you are actually safe.”
Links Mentioned:
Christina's Instagram: @knifina
TikTok: @knifina
Coaching Application: https://cutandconquer.typeform.com/CQA-application
Free FB Community: https://www.facebook.com/groups/weightsandwellness/
Hosted on Acast. See acast.com/privacy for more information.
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With the ebbs and flows of life, staying committed to your fitness routine or goals looks quite unrealistic. But with the right strategies, you can effectively manage your time and prioritize your health.
Today, Christina is with special guest Ramzia Kanbar – a university student studying Kinesiology and a coach at Cut & Conquer. Balancing her busy schedule as a university student and a fitness devotee, Ramzia proves herself a master of time management. Today, she shares how she is able to manage her time for fitness success.
In this episode, they talk about:
How Ramzia makes time for workouts while being a busy university studentWhat motivates Ramzia to get her tasks doneRamzia’s meal prep processHow Ramzia maintains her commitment to regular gym sessions with her busy lifeDon't wait until you're fit to seek help or support because it's often when you need it mostThere will never be a “perfect time” to reach your goals – take action nowTips on navigating situations where friends and family may not support your fitness goalsQuick protein sources and protein-rich snack optionsRamzia’s #1 practice for recharging and taking time for herselfMemorable Quotes:
“If you can make certain habits stick when you are in times of chaos, imagine how powerful those habits are going to be when you're not struggling.”
“Now is the right time, there will never be a perfect time.”
Links Mentioned:
Christina's Instagram: @knifina
TikTok: @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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Going an all-in-or-nothing mindset may sound motivating, but in reality, it may be very harmful not only to your health but also to your goal. Today, Christina discusses the dangers of all-or-nothing thinking when it comes to fitness goals and body transformation. She explains how this mentality is not sustainable and often backfires.
In this episode, Christina talks about:
Going from zero to 100 – why this thinking doesn’t really work long-termWhy doing cardio every day is an uneducated and stupid thing to doDieting without understanding your nutrition is like building a house without a proper foundationFocusing on step-by-step improvements rather than extreme resolutionsChristina’s frustration with her body after the prep and struggle to achieve the same results as beforeFocusing on progress rather than comparison to past accomplishmentsAppreciating yourself at different stages of your fitness journey instead of only focusing on the end goalMemorable Quotes:
"If you can improve a little bit every day, you're going to gradually basically improve your capacity to do things better.”
“It's okay to be proud of yourself and appreciate yourself while still not being satisfied, and still wanting more and still wanting to improve.”
Links Mentioned:
Christina's Instagram: @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.
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What kind of programs does Cut & Conquer Fitness offer? How can you work with Christina? What does it look like? In this episode, Christina answers it all. Christina does an overview of all the different kinds of programs Cut & Conquer Fitness has right now.
In this episode, Christina talks about:
Life update – reverse diet, plans for competing in eventsDetails of different programs, duration options, and focus of each program:For women: Lean Queen, Booty Queen, Muscle Majesty, Beginner programFor men: Cutting program, Bulking programDiscounts available for different programsOption to switch between programs based on changing goalsAccess to home, gym, travel, and injury modification workoutsTwo spots are open in the elite one-on-one mentorship programLinks Mentioned:
Christina's Instagram: @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.
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Halloween is one of the most fun times of the year. But it can also be one of the hardest when it comes to sticking to your health goals — With all the candy and sweets, giving in to cravings is easy. Today, Christina discusses how to survive sugar cravings and temptations during Halloween.
In this episode, Christina talks about:
Sugar cravings during HalloweenThe biology of sugar addictionThe brain's main fuel source is glucoseThe role of taste and abundance in triggering sugar cravingsHow marketing companies manipulate consumers by adding hidden sugars to foodsBeing mindful and making choices that support your identity and purposeTips and strategies to help you stay on track during the holidaysMemorable Quotes:
“Just because you have never been able to do something, doesn't mean that it's not possible. It just means you don't yet have any evidence in your life, to suggest that you could do that thing.”
"Reflect on what worked and what didn't work for you in the past, and use Halloween as a learning experience."
"There is really no such thing as failure. You either learn or improve, or both."
Links Mentioned:
Christina's Instagram: @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.
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