Beyond the Body

Vacations are fun, but many people often make the mistake of equating vacation time with time off. Don’t let the vacations sabotage your fitness goals. Christina is here to share ways to stay on track with your fitness goals while simultaneously taking a vacation.

Tune in to know how to set yourself up for success on your vacation, so you can enjoy every moment and stay healthy!

In this episode, Christina talks about:

• Managing fitness and nutrition goals while traveling and going on vacations
• Christina’s recent experience of going on a trip to California and the success she achieved by maintaining her fitness and nutrition goals
• Common reasons why people often struggle with maintaining their fitness goals when on vacations
• Tips for managing fitness and nutrition while on vacation or traveling
• Being proud of oneself for maintaining discipline while still enjoying the vacation or travel experience 

Memorable Quotes:

“If you can win the first couple of days of your trip, you are so much more likely to stay on point and be successful for the entire trip.”

“Having a couple of prep meals when you’re going out of town can be very, very helpful.”

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina

Podcast Instagram: @beyondthebody.podcast 

Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application 

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

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

Christina and Brittany are currently on completely different journeys — Christina is preparing for a bikini competition while Brittany is pregnant — yet they have many commonalities. In this episode, the two dive into the common ground they share, such as dealing with body dysmorphia, and explore how their fitness goals have shifted during pregnancy and competition prep.

Tune in to witness their respective journeys to learn how they are doing!

• The similarities and differences in Christina and Brittany's journey
• Dealing with body dysmorphia: gaining weight vs. losing weight
• Being prepared for continued changes in your body
• Fitness goals when you're pregnant vs. when preparing for a competition
• The emotional roller coasters that come with competition preparation and pregnancy
• Ways to desensitize yourself to the changes in your body
• Lack of energy during prep vs. pregnancy
• Tips and advice on how to prepare for post-show and post-baby

Memorable Quotes:

"Eating for two could almost be like rephrased as nourishing for two."

"Your fitness goals when you're pregnant are very different than someone who's not pregnant. But it's so important to not neglect nutrition and not neglect nourishing your body and recovery while pregnant just because you are pregnant."

"If you're on any type of fitness journey, don't beat yourself up about how you look one on one day of the week, because it changes so much depending on so many things."

Links Mentioned: 

Christina's Instagram: https://www.instagram.com/knifina/  

Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/  

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

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

Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

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

Today's topic is a controversial one — Intuitive eating for weight loss. Christina shares her thoughts on intuitive eating and explains why she doesn't believe in using intuitive eating as a weight loss strategy. She dives into the problems with intuitive eating and offers more effective alternative approaches. 

Tune in if you're curious about intuitive eating and weight loss!

In this episode, Christina talks about:

• What is intuitive eating 
• The biggest problem with intuitive eating when it comes to fitness goals
• Comparison between meal planning and flexible dieting
• Difference between flexible dieting and intuitive eating 
• Six problems with intuitive eating when it comes to weight loss

Memorable Quotes:

"Intuitive eating is basically a term for listening to your body and giving it what it wants when it wants it when it comes to food."

"The way you get results in anything… is through intention is through controlling the variables to create a certain outcome."

"If you're doing intuitive eating but feeling guilty about eating certain things, that's another huge recipe for disaster."

"Good results are all about a good strategy."

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina

Podcast Instagram: @beyondthebody.podcast 

Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application 

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

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

We all have them, and we all will have them — They're called setbacks. And in this episode, Christina walks you through how she has been getting back on track after a recent setback. She shares some strategies and techniques to overcome setbacks so you can bounce back stronger than ever.

In this episode, Christina talks about:

• Some techniques and strategies to bounce back from setbacks
• The importance of taking rest days when your body needs them
• Developing resilience through practicing how to overcome obstacles
• Thinking of your fitness journey as a battleground
• How to bulletproof your mind and pull yourself out of ruts
• Building good habits, skills, and discipline for continued success despite setbacks or challenges

Memorable Quotes:

"There are going to be times in your life when obstacles come up. Maybe they're going to be big, maybe they're going to be small. Sometimes they'll be foreseeable obstacles, sometimes they will be less foreseeable. But it is your choice, and your choice alone, how you respond to them."

"Giving up is not going to get you any closer to your goals. The only place we can go is forward."

"Your best is going to be different every day. But you have to keep showing up as that best self. And over time, your capacity to become better and better is going to improve."

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina

Podcast Instagram: @beyondthebody.podcast 

Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application 

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

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

Preparing for a bikini competition is no easy task, especially for women who have never participated in such an event. That's why Christina is here to help you. In this episode, Christina shares with you the key things to consider before committing to this journey.

Tune in to learn these considerations and prepare to show your best self on the stage!

 In this episode, Christina talks about:

• Eight important things to consider before deciding to compete in a bikini competition
• Christina's past experiences competing in the show and what she learned along the way
• Common mistakes people make when committing to the process
• The most important requirement for competing in a bikini competition

Memorable Quotes:

"If you are someone who constantly tears yourself apart, who constantly has a negative self-talk, if you have a ton of anxiety, body insecurities, those types of things, it is really important that you work through those first, prior to starting a prep."

"When you're prepping for a show meal-prep is everything."

Links Mentioned: 

Christina's Instagram: @knifina 

Podcast Instagram: @beyondthebody.podcast 

Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application 

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

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

The concept of masculine and feminine energy has been around for a long time. But have you ever thought about its application in the world of fitness? Join Christina and Brittany as they explore the concepts of masculine and feminine energy and how they apply to fitness.

Tune in to learn why understanding these energies is important and how it can help you achieve your goals.

In this episode, they talk about:

• The story of Brittany's engagement and the plans for her wedding and baby shower
• The concept of masculine and feminine energy
• The impact of masculine and feminine energies on our relationships, personal development, and fitness
• Knowing how and when to tap into these different energies
• Finding the right balance between masculine and feminine energies
• The qualities of people with masculine energy vs. people with feminine energy
• Ways to incorporate masculine and feminine energy into your fitness and life

Memorable Quotes:

"Feminine energy is more so about being, whereas masculine energy is more about the doing."

"Try not to be swayed one way or the other, or you have to be more masculine or more feminine to be successful."

"Vulnerability is a sign of strength."

Links Mentioned: 

Christina's Instagram: @knifina 

Brittany's Instagram: @beeburgess

Podcast Instagram: @beyondthebody.podcast 

Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application 

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

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

If you're trying to lose weight, but no matter how hard you work, it doesn't seem like it's working... that's probably because you're not eating for optimal fat loss. And that's what today's episode is all about — eating for weight loss WITHOUT wrecking your metabolism.

Christina talks about some essential components that you need to understand when it comes to weight loss and how to eat so that you can lose weight without feeling bad or having strong cravings.

You might want to re-listen and take notes on this episode!

In this episode, Christina talks about:

• High-volume foods and low-volume foods
• Calorie definition, source, and caloric content of carbs, protein, and fat
• How do we lose or gain weight
• Eating more food while consuming fewer calories
• BTS of companies manipulating consumers from a physiological perspective
• Low-calorie foods are not always good, and high-calorie foods are not always bad 
• How to eat the most food while staying within a certain calorie limit.

Memorable Quotes:

"The scale is not a good measure of progress. It's a tool that we like to use in combination with a plethora of other things."

"Low-calorie foods aren't necessarily good, and high-calorie foods aren't necessarily bad. They both have their time and place."

"Protein needs to be prioritised in your diet no matter who you are or what your goals are."

Links Mentioned: 

Christina's Instagram: @knifina 

Podcast Instagram: @beyondthebody.podcast 

Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application 

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

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

This year, Christina is competing again! And in this episode, she's giving you an update on her prep. Join her as she shares what made her want to compete again after 6 years, her preparation process and her goals for the competition. 

Tune in now and experience Christina's prep journey with her!

In this episode, Christina talks about:

• About the giveaway for a customized eight-week training plan
• The challenges and requirements of competition preparation
• Christina's reasons for competing in bikini prep after six years
• Reflections on Christina's first two bikini prep competitions
• A brief overview of the different categories in bodybuilding and the goal of each show
• Christina’s training and dieting journey while preparing for a competition
• The importance of having a deadline for your goals

Memorable Quotes:

"Just because you feel resistance towards something, just because something is new, does not mean that you can't overcome it. It does not mean that you can't do it."

“I'm going to lean into every single challenge, and I'm going to allow them to make me stronger.”

“Your mind is so powerful. You can convince yourself of anything. And your mind is always gonna wanna give out before your body physiologically has to. So if you can control your mind, you can literally do anything.”

Links Mentioned: 

Christina's Instagram: @knifina 

Podcast Instagram: @beyondthebody.podcast 

Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application 

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

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

Are you having trouble losing fat… no matter how diligent you are, what recipes you choose, or which exercises you perform, you still are not getting the desired results? Don't worry. Christina and Brittany are here to help.

In this episode, the two discuss some of the reasons why fat loss might not be happening for you — even when you change your diet and increase your exercise — and give some great insights on how to combat those stubborn fats so you can get yourself into the body you've always wanted!

In this episode, they talk about:

• Putting your ego aside, being honest, and tracking habits for better progress in losing weight.
• Things that are going to ruin your progress
• Lack of compliance leads to fat loss plateaus, not a metabolic adaptation
• Importance of proper nutrition, sleep, and the right mindset in your fat loss journey
• Reasons why your fat loss might not be progressing the way you want it to

Memorable Quotes:

"There are many studies that show that the reason for a weight loss plateau or a fat loss plateau is very rarely actually due to metabolic adaptation. And it's almost a hundred percent of the time due to lack of compliance."

"It's so easy to let stress take over in our life … But there are so many strategies and tools to help us with our stress management. And if you are not doing that or you're not working with someone to help you work through it you're just asking for more stress. And you're saying to yourself that my health and fitness goals do not matter to me." 

Links Mentioned: 

Christina's Instagram: https://www.instagram.com/knifina/  

Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/  

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

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

Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

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

In this episode, Christina and Brittany discuss something very important in the fitness world — TOO SORE! They talk about what causes muscle soreness and how much is considered too sore. They also share their own experiences with muscle soreness, common mistakes people make when trying to recover from a workout soreness and give you some tips on what you can do to alleviate the pain and speed up recover

In this episode, they talk about:

• Delayed Onset Muscle Soreness (DOMS) — the phenomenon of being sore after a workout
• The negative effect muscle soreness can have on the rest of your training
• Factors that can contribute to the severity of DOMS 
• The positive aspect of muscle soreness
• Things to avoid when it comes to trying to reduce your muscle soreness
• Strategies and tools to reduce muscle soreness 
• Some supplements to help with DOMS

Memorable Quotes:

"When it comes to DOMS and the soreness you get from training, there is a positive aspect to it. Being sore is not necessarily a bad thing at all. And if you are never sore after your training, the reality is you're probably not training intentionally enough or intensely enough."

"Your level of soreness does not determine how effective your workout was. Because your body's going to adapt. And the more it adapts, the more stress physically your body is going to be able to handle over time."

Links Mentioned: 

Christina's Instagram: https://www.instagram.com/knifina/  

Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/  

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

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

Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

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