Beyond the Body

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

Memorable Quotes:

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

Links Mentioned:

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

Christina’s Instagram: @knifina

Cut & Conquer Instagram: @cutandconquerfitness

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

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

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

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

Memorable Quotes:

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

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

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

Links Mentioned:

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

Christina’s Instagram: @knifina

Cut & Conquer Instagram: @cutandconquerfitness

Ramzia's Instagram: @fitwramzia

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

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

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

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

Memorable Quotes:

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

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

Links Mentioned:

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

Christina’s Instagram: @knifina

Cut & Conquer Instagram: @cutandconquerfitness

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

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

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

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

Memorable Quotes:

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

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

Links Mentioned:

Christina’s Instagram: @knifina

Cut & Conquer Instagram: @cutandconquerfitness

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

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

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

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

Memorable Quotes:

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

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

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

Links Mentioned:

Listen to EP133: The Consequences of Under-Eating

Christina’s Instagram: @knifina

Ramzia’s Instagram: @fitwramzia

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

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

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

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

Memorable Quotes:

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

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

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

Links Mentioned:

Jeff’s Instagram: @crowbarfitness

Jeff’s Email: [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.

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

Memorable Quotes:

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

Links Mentioned:

Christina’s Instagram: @knifina

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

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

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

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

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 attempts
• The abundance of bad advice and quick-fix solutions commonly found in social media comments.
• Practical tips on diet adjustments that are effective in a short time frame.
• Lifestyle adjustments that support rapid weight loss without sacrificing your well-being.

Christina's Instagram: @knifina

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

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

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

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

Memorable Quotes:

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

Chapters

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

Christina's Instagram: @knifina

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

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

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

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 you
• Symptoms of under-eating such as hair loss, irregular menstrual cycles, loss of appetite and more
• Starvation mode is a highly misunderstood concept
• Eating more food can actually lead to more weight loss and a leaner physique in the long run
• Reverse dieting takes time and requires a shift in mindset and self-image
• How to set a consistent eating schedule and track food intake

Memorable Quotes:

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

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

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

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

Links Mentioned:

Christina's Instagram: @knifina

Ramzia’s Instagram: @fitwramzia

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

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

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