Beyond the Body

Do you have one side that is stronger than the other? Can't figure out why you can only do a few reps with one arm but can do many more with the other? Join Christina as she shows you how to fix muscular imbalances in the gym, so you can finally progress in your workouts and avoid injury!

In this episode, Christina talks about:

• Imbalances in the sense of stronger and weaker muscles and how important form is
• Common muscle imbalances that people struggle with
• What should you do if you have a weaker side
• Exercises that can help you fix your muscular imbalances
• Some tips that you can use to fix your muscular imbalances in the gym

Memorable Quotes:

"To even out your strength imbalances when you're doing unilateral work is to add in pause reps, so this is gonna allow you to increase volume on the weaker side."

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.

Every day, millions of people post photos on social media of their "transformation" and their new body type. But is there a cost to these trends? Listen in as Christina and Brittany explore the consequences of chasing body type "trends," how society's obsession with idealized and unrealistic body types can be very dangerous, and why it might be better to just listen to your body.

In this episode, they talk about:

• The negative consequences of trying to live up to body type trends.
• Body image ideals are ever-changing
• Reasons why you should never chase a trend when it comes to your body
• Understanding and acknowledging that your worth is not attached to your body
• Advice on how to live a balanced life and learn what's important

Memorable Quotes:

"And here is the thing about body image ideals. They are ever-changing. It is constant and there is no such thing as the ideal body… You will always wind up feeling defeated and trying to chase that next trend because it's absolutely constant and it's always, always changing."

"This whole journey into loving yourself starts on the inside. Because if you don't love what you have going on on the inside and who you are as a person, you're not gonna get very far."

"There's never gonna be that perfect body. So stay true to who you are, who you wanna become, and just know that your worth is not attached to your physical being."

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.

New Year is around the corner, and some of us are trapped in our own little routine of repeating the same set of New Year's Resolutions every single year. Every January 1st, we make the same 'resolutions' to achieve greatness in areas we are not quite satisfied with. But how do you break out of the cycle of repeating homework and achieve real good results?

Tune into this episode as Christina and Brittany share their strategies for achieving great results in 2023.

In this episode, they talk about:

• Setting yourself up for success in 2023
• The right time to take action for your goals, so you don't make the same mistakes in 2023 that you made in 2022
• Developing an action plan for 2023
• Breaking the cycle of repeating your New Year's Resolutions every year
• The reason why so many people hold off starting their goals and dreams
• Acknowledging your mistakes and learning from them 

Memorable Quotes:

"It is important that we start setting ourselves up for success right now for 2023 if that is your goal. The actions that you guys are taking now are creating the 2023 version of you. That person isn't made in January. That person is created right now by your choices and behaviors you choose to do today."

"If you want different results, you have to show up in a way that the current version of you wouldn't show up in."

"Time is gonna go by whether you use it or not. So start taking action. You can start with messy action. Start with imperfect action."

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.

Christina discusses her thoughts on the current state of physical attraction, body image and dating in today's society. She explores what it really means to be physically attractive, the importance of self-love and accepting yourself for who you are, the concept of attractiveness in regard to dating, and how it can affect one's self-worth.

In this episode, Christina talks about:

• Some of the causes of body image issues and how we should combat that
• How society's definition of beauty affects our perceptions of ourselves and others
• The importance of body image and what it means for your love life
• The body image and self-esteem problems that are running rampant in today's society
• Encouragement for people to feel good about their bodies, despite what society throws at them

Memorable Quotes:

"The really important thing to understand is that looking a certain way or losing a certain amount of weight does not equal more happiness. Changing your physical appearance will not fix your problems. It will not fix your insecurities."

"Thinking that losing weight or looking a certain way will fix or heal your insecurities, it's not necessarily true. There is so much more that goes into the healing process. But working on your aesthetics is definitely a component as is working on your overall health."

No relationship is perfect, and that's the same when it comes to your relationship with your body. It's not gonna be perfect. There will be good days. There will be bad days. It's gonna be ups and downs. But it's not okay to tear yourself apart. It's not okay to let someone tear you down or to compare yourself to others."

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.

Meal prep is one of the most supportive habits when it comes to our nutrition and fitness goals. But a lot of people struggle with it. Are you one of them? Do you want to master the art of meal prep? Well then, listen to this episode to find out how. Christina shares different meal prep strategies suited to various lifestyles and personalities.

Tune in to find out your ideal meal prep strategy!

In this episode, Christina talks about:

• Strategies on how to make meal prep work for you and your lifestyle
• Problems some people face when trying meal prep and ideas for troubleshooting
• Budget-friendly cooking and meal prep tips
• Time management for meal prep
• Travel-friendly meal prep suggestions

Memorable Quotes:

"The big struggles with nutrition is we find ourselves wanting to grab something quick. And that's where meal prep really comes in handy because you've already prepared it."

"Know how much you should be eating. Know how many carbs you should be intaking. Know how much protein you need. Know how many fats you need. Know how much fiber you need, and ideally how much you should be having per meal, per portion so that you can optimize your training."

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.

Do you want to be the best version of yourself? Do you want to live a life where you're not held back and you're not blocked by fear? Are you finally ready to step into the most powerful version of yourself? Listen in as Christina talks about how you can become your most powerful self and shares her personal values that helped her become what she is today.

In this episode, Christina talks about:

• Six action steps that you can use to step into the most powerful version of you:
  • Having bulletproof values
  • Stop caring about other people's opinions.
  • Give as much as possible, but never put anyone in front of yourself.
  • Taking responsibility for every single thing that happens to you
  • Communication
  • Stop complaining
• The five values Christina lives by; Integrity, Communication, Outcome-drivenness, Self-accountability, and Growth mentality.

Memorable Quotes:

"You are the most important person in your life, so you should be showing up for yourself and trusting yourself to show up for you above everything else."

"Stop playing the victim. Stop blaming the economy. Stop blaming your spouse. Stop blaming your family. Be willing to tackle your struggles head-on and earn them into your strength."

"If you want to actually be your most powerful self, you need to be number one in your life. And if you are not, you're actually hurting the people you care about. Because unless you are showing up as your best self, you cannot serve others as effectively as you could."

"Live life with the awareness that you can never get time back. So all of that time you spend overanalyzing and replaying situations in your brain, that's part of your life that you're wasting, that you're never going to get back. So have open communication. The more often you have those uncomfortable conversations with people, the better you're gonna get at it."

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.

Flu season is upon us...with it comes brutal colds, body aches, pains, and flu-like symptoms. No one likes to be sick! But if you're going to be sick... you might as well get back on track with your health goals quickly, right? So, to speed up your recovery time and get back on track with your fitness goals as soon as possible, here are a few things by Christina that you can do when you’re sick.

In this episode, Christina talks about:

• Seven fitness tips for when you are sick
  • Prioritize your sleep
  • Skip the cardio
  • Take rest when you need it
  • Don't try to lose weight while you're sick
  • Keep eating
  • Maintain your supplement routine
  • Try your absolute best to maintain your momentum in some way.

Memorable Quotes:

"If getting sick really was a make-it-or-break-it thing, there'd be no one in good shape. There'd be no one who's achieved success because everyone gets sick at some point or another."

"Sleep is the number one thing that is going to make the biggest difference when it comes to your healing. If there is ever a time to sacrifice your sleep, it is not when you are sick or not when you are injured."

"Your mindset really is everything. You control everything with your perspective on what's happening to you and on how you respond to what's happening to you. And usually when something knocks us off track, whether it is a sickness, whether it's a vacation, a holiday, whatever it is, it's because we lose that focus, we lose that momentum."

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.

Today's episode is about something we all experience: Living in a constant state of stress. We're always busy, doing something and trying to accomplish something that sometimes puts us in a constant state of stress—But we all need rest to prevent our stress from inhibiting our progress.

Listen in as Christina and Brittany explain how you can go about sitting idle with your thoughts, especially if you are constantly stressed out, and normalize slowing down and being present.

In this episode, they talk about:

• There is no need to feel guilty or ashamed about relaxing and taking time for yourself
• Acknowledging that you do deserve some relaxation and downtime
• It's okay to slow down and take time for yourself if you're in a high-stress situation.
• Some tips on how to avoid feeling guilty and ashamed when taking time for yourself and being present.

Memorable Quotes:

"Your goals don't require a rest. Your goals require you to go harder, but… there is a point where working harder becomes very ineffective, and sometimes we need to take a couple of steps back in order to really propel us forward in life. But it's so critical to be aware of when it's required to pull back and when it's required to push forward."

"Be okay with slowing down sometimes and not feeling the guilt around it because if you are bringing that guilt into your rest days and your time for yourself, then you're really not using it. So remember, it's okay to slow down, it's okay to be present, but we also wanna have that discipline to know when we wanna push forward and when we wanna work harder."

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.

Are you tired of spending every day wishing that your body looked differently? If you want to get in shape but don't know where to start, if you need some motivation to achieve your fitness goals, Christina is here to help. Today, she talks about how you can get into the best shape of your life and start loving your body again.

In this episode, Christina talks about:

• The reason why you are staying stuck
• The importance of mindset, self-identity and vision when it comes to building your body
• Cost of not taking action to prioritize your health and fitness goals
• A sexy body is different for everybody, but everyone can achieve it
• It's never too late to build a body that you love

Memorable Quotes:

"Getting started is one of the most challenging parts of anything, especially in fitness, because before you start, motivation is almost always at an extreme low. We bombard ourselves with self-doubt, with fear of failure, and on top of that, we have insecurities usually around our body, feelings of unworthiness."

"You can always build a better mind, a better body, a better lifestyle, no matter what life throws at you. And it's never too late to start."

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.

Our emotions are a blessing and a curse. Our emotions are what allow us to be human, to feel something more than just a series of zeroes and ones. However, emotions can be deceptive also. We can end up in trouble if we make decisions based on them instead of logic.

In this episode, Christina talks about emotions — how we can deal with them, use them to help us, and much more!

In this episode, Christina talks about:

• Decisions based on emotions can have irrational consequences
• Using our emotions to help us
• Christina's non-negotiables when it comes to relationships
• E+R=O (Event + Response = Outcome)
• Metacognition process to create your new self

Memorable Quotes:

"We often make decisions based on emotion and not logic, which can work for us. It can also work against us. So we wanna focus on how we can use our emotions to help us."

"You can disagree with your partner, and it doesn't mean that that relationship is doomed. It doesn't mean that there has to be a big blow up. It doesn't mean that there has to be an argument. It doesn't mean that everything else that matters to you has to be put on the back burner or go completely out the window."

"A lot of us experience anxiety. A lot of us exhibit limiting beliefs, negative self-talk, even depression. And those feelings hold us back from taking action even when they are very real. So we wanna learn to control our emotions. If you can control your mind, you control not just your life, but the entire universe."

"Stop using your emotions as a shield. Stop using your emotions to protect you, to keep you safe, to keep you in that comfort zone."

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.