Эпизоды
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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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Пропущенные эпизоды?
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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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Christina sits down with Kate Arnold, a client who has been working with Cut and Conquer for over a year. Kate shares her journey with PCOS, struggles with nutrition and body image, and the progress she’s made working with her coach at Cut and Conquer.
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 dietingWorking smarter instead of just working harderThe challenges of navigating PCOSCommon misconceptions surrounding nutrition for hormonal issues.Different phases of fitness, such as cutting, building, and reverse dietingCut & Conquer’s approach to coaching and the emphasis on fitness education for clientsKate’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 homeMemorable 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.
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There’s a darker, grittier side of fitness that nobody is talking about.
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.
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Are you confused about whether you should cut or bulk first in your fitness journey? Christina is here to help you navigate that. She talks about cutting (losing weight) and bulking phases of the fitness journey and shares the benefits and drawbacks of first focusing on losing fat or building muscle. Christina also provides tips and questions you need to ask yourself to determine the best approach for you according to your fitness goals.
In this episode, Christina discusses:
Should you focus on losing fat or building muscle for your fitness goalsThe importance of nutrition for weight loss and muscle growthCutting (losing weight) and bulking phases of fitness journeyUpcoming free fitness challenge by Cut & Conquer FitnessPros and cons of cutting vs. bulking phasesBulking 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 muscleSome misconceptions about fitness and weight loss on social mediaTips and questions to ask yourself for setting fitness goals and choosing the right planListen 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.
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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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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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