Beyond the Body

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 Halloween
• The biology of sugar addiction
• The brain's main fuel source is glucose
• The role of taste and abundance in triggering sugar cravings
• How marketing companies manipulate consumers by adding hidden sugars to foods
• Being mindful and making choices that support your identity and purpose
• Tips and strategies to help you stay on track during the holidays

Memorable 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.

When it comes to nutrition for fitness goals like weight loss or muscle building, there are two main approaches – following macros or following a meal plan. But which one is right for you? Christina is here to help you with that.

In this episode, Christina talks about the different approaches to nutrition – following macros or meal plans. She also shares which approach you should follow for better results and how the same approach doesn't work for everyone.

In this episode, Christina talks about:

• Choosing between macros and meal plans depends on your lifestyle and personality
• 3 common personality types when it comes to dieting:
• Those who prefer structure and simplicity, just wanting to be told what to eat
• Those who value flexibility and enjoy trying new recipes
• Those who are a mix, wanting flexibility but also some structure
• The pros and cons of meal plans and macros tracking
• Cut & Conquer’s way of designing nutrition plan 

Memorable Quotes:

"No matter how strict or flexible your nutrition is, you're still going to need to plan ahead."

"The nutrition approach and the amount of calories and the amount of macros that you start with on your plan, it's highly unlikely it's going to be the same as what you end with."

"Everyone's journey is so different. And that's why it's so important to have an approach and a strategy that works for you."

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.

It's so unfortunate that a lot of people are not comfortable in their own skin — And that's the reality of the world we're living in. But true confidence comes from within, not from external appearance. That's the message Christina wants to share with you today.

Christina talks about building body confidence so that nothing can hold you back. She also shares questions you should ask yourself to gain self-awareness and confidence.

In this episode, Christina talks about:

• Body confidence and its impact on self-worth
• The root of body confidence issues
• Common reasons why most people don't give their best effort in their fitness journey
• Christina's past insecurities and how she overcame them
• Factors that lead to low self-worth and lack of confidence
• How to build self-awareness and confidence

Questions to ask yourself for personal growth and self-awareness:

1. What triggers me?  

2. Why does it trigger me?

3. What unmet needs do I have?

4. How can I better meet these needs?  

5. What can I commit to doing to build trust in myself?

6. What beliefs would serve me in this journey?

Memorable Quotes:

"If you can create confidence from within, then you are no longer going to be limited by the external."

"Our ultimate goal should not be to achieve the outcome to gain confidence but gain confidence to achieve the outcome."

"The people who truly love you are going to love you. And the ones who don't aren't meant for you."

"If being yourself offends someone, that has everything to do with them and nothing to do with you. Because just as I am interpreting everything through my own lens, so is everyone else."

"Building confidence is about keeping promises."

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.

You must have heard about the popular weight loss drug Ozempic — it seems to be the biggest thing for weight loss lately. But does it work? What are the side effects? Is it right for you and your goals? 

Christina is here to give you an easy-to-understand and simplified version of what you should know and consider before deciding if Ozempic is right for you. She breaks down how it works, the side effects of Ozempic (the list is quite hefty!), and whether it can work long-term for weight loss, and shares her personal view on taking Ozempic. 

NOTE: The information provided by Christina in this episode is not medical advice. You should always consult your healthcare provider before starting any new medication or medical treatment.

In this episode, Christina talks about:

• What is Ozempic, does it really work for weight loss, and how it works
• The difference between Ozempic and fad diet
• Clearing the misconceptions about weight loss and fat loss
• Can Ozempic sustain long-term weight loss
• Common side effects of Ozempic
• Why nutrition is the key to weight loss, not drugs
• Success stories of people who have achieved sustainable weight loss with Cut & Conquer Fitness
• Christina’s thoughts on taking Ozempic for weight loss

Memorable Quotes:

“There is no substance that can magically melt fat off of your body.”

“Losing the weight doesn’t necessarily mean you are losing fat; it just means the scale, the number on the scale is going down.”

“Nutrition literally dictates your weight loss journey: that is on Ozempic, that is off Ozempic, that is on any drug, off any drug, with any type of metabolic disorder or without a metabolic disorder, no matter what.”

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @knifina 

Coaching Application: https://form.typeform.com/to/XJD4NYKK  

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

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

If you’ve ever struggled with weight loss plateaus, felt like your progress was stalled, or found it difficult to shed those last few pounds, then this episode is for you. In this episode, Christina delves into the intriguing world of reverse dieting. She explains reverse dieting and how it can help you break through the dreaded weight loss plateau and find success in your weight loss journey. 

In this episode, Christina talks about:

• What a reverse diet is and how it differs from a traditional diet
• What happens to the body during a conventional fat-loss diet
• Why reverse dieting is important after losing weight 
• Debunking the misconception that reverse dieting is just about gaining weight
• The benefits of a reverse dieting
• How long does a reverse diet last
• A scenario to illustrate how a reverse diet can allow you to weigh less but eat more calories, making future weight-loss phases easier and more effective

Memorable Quotes:

“The amazing thing about reverse dieting is not only does it mitigate the amount of unwanted fat gain, but it also allows you to set yourself up for better success in the future and make your next round of fat loss even easier the next time you do a cut.”

“Fitness is meant to make you healthier and make you feel good. It’s not meant to feel like a constant battle and a constant fight and constant burnout and overwhelming frustration.”

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @knifina 

Coaching Application: https://d5l5m83zub2.typeform.com/CQA-application

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

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

An unexpected question from Brendon, a rain-soaked magical moment, shocked Christina, a heartwarming proposal, a radiant ring, and kisses and smiles on all the faces. Yes, you got it right. Your dear host Christina GOT ENGAGED! And today’s episode is all about her proposal story. Join Christina as she shares her engagement story, reflecting on her relationship, expectations, surprises, and emotional experiences during the special moment. 

BTW, there was a little extra magic – a surprise photographer snapped every moment.

In this episode, Christina talks about:

• Christina’s imperfectly perfect love and her relationship with her fiance Brendon
• Twists and turns of how Brendon’s proposal took Christina by surprise
• The unanticipated proposal and subtle hints that she overlooked in hindsight
• Details of the engagement day and the moment of magic
• Their wedding plans

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @knifina 

Coaching Application: https://d5l5m83zub2.typeform.com/CQA-application

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

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

Have you ever wondered if you're training the right muscles on the right days to achieve your fitness goals? Or are you experiencing a dreaded plateau with no progress made? If so, then this episode is for you. In this episode, Christina breaks down everything you need to know to optimize your workout routine for your specific goals. She covers everything from how often you should train each muscle group to examples of workout splits for muscle growth, weight loss, and more.

In this episode, Christina talks about:

• What is a workout split
• The four big things to consider when determining your workout split
• Examples of setting workout splits for different fitness goals 
• The pros and cons of different workout splits 
• The role of personality in determining a good workout split
• The magic number of times a person should hit a muscle group effectively
• Training plan of Booty Queen program
• How often and how much should you change your workout split

Memorable Quotes:

"You need to determine a workout split if you want to see actual progress because, in order to progress, you have to have some type of structure."

"Progress and results don't happen by accident, there's a formula for them."

"Just because you have a certain goal does not mean there's one perfect split. And then that's what you should do forever. Because these splits can fall into a much larger picture."

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @knifina 

Podcast Instagram: @beyondthebody.podcast

Coaching Application: https://d5l5m83zub2.typeform.com/CQA-application

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

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

Christina is here to share her latest life updates and amazing transformations. After her recent prep shows, she dives into her after-show journey, discussing her preparation, the post-show blues, and more.

But it’s not just physical changes she’s talking about. Christina opens up about her struggles, fears, and the shifts in her identity during this transformative process. She shares how her perspective and sense of self have been evolving along the way.

In this episode, Christina talks about:

• Life update, reverse diet progress, and navigating post-show blues
• The significance of awareness in avoiding self-sabotage during transitions
• Shifting from a masculine to feminine energy approach in life
• Letting go of attachment to achievements and exploring self-identity
• Encouragement to envision a life where struggles become easier and embracing change

Memorable Quotes:

• “Your healing journey is not linear... You need those tools and strategies in place to be able to combat it.”
• “Make decisions based on your future self, not just who you are today.”
• “You can change who you are, you can change what you identify with, and in doing so, you’re going to change the trajectory of your life.” 

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @knifina 

Podcast Instagram: @beyondthebody.podcast

Coaching Application: https://d5l5m83zub2.typeform.com/CQA-application

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

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

Join Christina in this episode as she uncovers the truth about fitness competition prep! Whether you’re curious about getting ready for a fitness show or are already into fitness, this one’s for you. Christina separates fact from fiction about competition prep providing you with a better understanding of what it takes to succeed in the world of competitive fitness. From debunking myths to providing valuable insights, she’s got you covered. 

In this episode, Christina talks about:

• Christina’s personal experience with competition prep, including her participation and coaching a client
• The misconception that competition prep is extremely difficult and involves constant suffering
• The myth that competitors don’t eat on show day
• The notion that more cardio is better for fat loss
• The myth that one should completely eliminate carbs while trying to lose fat
• Training during prep vs regular training
• The behind-the-scenes rituals and atmosphere at competitions

Memorable Quotes:

“Do the smallest possible change to create the greatest outcome.”

“If you want the best possible progress, it matters when you time your food.”

“Every challenge you face in prep brings you closer to your best self.”

“Follow your plan... Just don’t do it to yourself. Why risk it? You put in all that work and you’re gonna risk screwing up your health for the next year. Not worth it.”

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @knifina 

Podcast Instagram: @beyondthebody.podcast

Coaching Application: https://d5l5m83zub2.typeform.com/CQA-application

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

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

Are you tired of feeling stuck and held back by your personal issues? It's time to say F*CK IT and take control of your life! In this episode, Christina explores the impact of personal issues on achieving goals and discusses how to overcome them. She talks about the importance of shifting our mindset and putting in the necessary work to create the life and body we desire.

In this episode, Christina talks about:

• The impact of personal issues on achieving goals
• Change requires taking action and doing what is necessary to achieve the results
• Recognizing personal issues but not allowing them to become excuses for inaction
• The power of mindset shift and its impact on personal growth and overcoming challenges
• Using pain and past experiences as motivation rather than allowing them to hold them back
• The importance of hard work and discipline to the result that you desire

Memorable Quotes:

"We let ourselves be limited by the fact that we are struggling... We fear doing the things that are actually going to get us the result we want."

"If this situation is describing your life, you don't yet deserve those results. You haven't done anything to deserve them."

"When life knocks you down, get back up. You are so powerful, but you have to believe it."

"Nothing about you actually changed... because you didn't fucking earn it."

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @knifina 

Podcast Instagram: @beyondthebody.podcast

Coaching Application: https://d5l5m83zub2.typeform.com/CQA-application

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

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