Beyond the Body

Eating healthily is SO expensive. Right? Well, maybe not. Christina and Brittany discuss healthy foods that are actually affordable and good for you. They challenge the idea that healthy eating is only for wealthy people with money to spend on expensive fruits and vegetables and show you how it is possible to eat well without spending your paycheck on food!

Tune in and learn how to have a healthy diet that is affordable and sustainable!

In this episode, they talk about:

• Tips on maintaining a healthy diet on a budget
• The difference when it comes to organic produce versus regular produce.
• Some facts about vegan and keto diet
• Some food products that are simultaneously very nutritious and easy on your wallet

Memorable Quotes:

"There is this idea out there that eating healthy is expensive, and of course, it definitely can be, but eating "unhealthy" can also be super expensive and often even more expensive."

"Just because something says organic, doesn't mean that it's good for you or that you should buy it or that it's any better than something that is non-organic."

"Just because something has a catchy healthy headline type, like a label doesn't mean that it's healthy. In fact, most things that are healthy are probably not gonna have any label on them because they're gonna be like a whole food source."

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.

Overthinking. Everyone's been there. That little voice in the back of your head that just gets louder and louder — making you feel paralyzed and like your future is doomed if you make a wrong decision. Today Christina talks about how she overcame her habit of overthinking and learned to become more decisive.

In this episode, Christina talks about:

• Christina's word of the year for 2022 was decisive, and how she chose it
• The effects of overthinking and some common behaviors of overthinkers
• Some concepts to acknowledge and become aware of in order to overcome overthinking
• Advice for improving your productivity by improving your decisiveness
• Strategies for dealing with overthinking

Memorable Quotes:

"The concept of overthinking, it's addicting. And we don't even realize how addicted to it we are until we try to break free of it."

"Getting started is always the hardest part because there's that lack of momentum. So as soon as our productivity increases, so is our momentum. And if we can keep that momentum going, our progress is also going to accelerate, which means we're gonna get better results."

"You are not your thoughts. You're the observer. But your thoughts can and do completely change your reality and your life. So we don't want to judge ourselves for our thoughts. We simply want to recognize, are these thoughts serving us or are they not. Because if you are not aware of your thoughts, you have no control over them."

"Indecision and overthinking not only creates frustration and anxiety in your own mind, but it also can confuse your subconscious mind about what you want because that's what you're focusing on."

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.

Halloween is almost here, and a lot of people struggle with eating healthy when this day comes around. But we want to help you stay on track amidst the treats and parties. Join Christina and Brittany as they discuss how they make Halloween work for them and share their favorite tips to stay on track during Halloween.

In this episode, they talk about:

• Some tips and tricks to keep yourself on track during Halloween:
  • Planning ahead and being smart about your choices
  • Purchasing potentially alternative treats that aren't going to ruin your whole progress or diet
  • Defining your Halloween boundaries and holding yourself accountable for them
  • Choosing your treats and alcohol wisely
  • Drinks and foods to avoid
  • Making sure you hydrate with water

Memorable Quotes:

"Plan ahead in terms of reminding yourself of your goals, and not just planning ahead in terms of what you're going to eat, but having things prepared, having alternative snacks, alternative treats, and healthier options that aren't just jam-packed with sugar."

"Alcohol is still calories, essentially empty calories. They're not serving you at all. You obviously do not need to drink at parties, but if you are choosing to drink at these festivities, these parties, just choose your alcohol wisely. Stick to super, super low-calorie drinks."

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 struggling with bloating or digestive issues? Gut health issues are not only embarrassing and uncomfortable, but they can also adversely affect other body systems. Tune in as Christina shares some tips to reduce bloating, promote a healthy gut and improve your digestion.

In this episode, Christina talks about:

• About the microbiome
• Some symptoms that can be correlated to an unhealthy gut
• Two main key focus areas you should look into when it comes to gut health
• Things to do first before taking any extreme measures for your gut health
• Some simple, easy tips to improve digestion and promote a healthy gut in your body.

Memorable Quotes:

"Having a healthy gut, and cultivating a healthy gut is so important for weight loss. It is so important for muscle gain, and it is also really important for the health of your brain."

"Your gut health is central to how other systems in your body function. And your gut is actually considered your second brain."

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.

Ladies, how do you feel when your significant other show interest in another girl's IG photos, like photos, or just straight-up comments on it or save it? Do you feel jealous or insecure?

Christina and Brittany share their stories on what it's like when your partner likes other girls' IG pics. They also discuss whether or not your partner should be liking other girls' photos on Instagram and dive into why this is an issue in the first place.

You're not going to want to miss this one!

In this episode, they talk about:

• What causes the hurt when you notice your partner likes another girl's photo
• What does it mean when your partner likes pictures of real-life people you know compared to celebrities
• The two C's of relationship: Confidence and Communication
• Christina and Brittany's experiences with their partners liking other girls' IG photos
• When the roles are reversed, and you like a guy's photo on IG
• Some tips and advice on how to handle situations like these if they occur in your life

Memorable Quotes:

"Sometimes we can make the smallest problem and do something massive because we're overthinking it. We're replaying it, and we're turning it into something that it's not… but the amount of energy that we waste on things like that when that energy could be put into something useful, empowering, or our own personal development."

"I am never changing at my core who I am to satisfy another person. And I am never ever gonna ask another person to do that for me."

"Work on yourself. You are your lifelong project. There's no other better investment than yourself. When you're working on yourself… you feel your best. And if you are feeling good, no matter what goes wrong in your life, you will be better equipped to handle it."

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.

We all know that exercise is necessary in order to stay healthy, but it's not always easy to leave the house and get to the gym. But, you don't need to have a gym membership to keep yourself fit. You can start on your workouts from the comfort of your own home!

Tune in as Christina and Brittany share their tips for a successful home workout so that you can reap the healthy benefits of a healthy lifestyle.

In this episode, they talk about:

• Some tips to help you get the most out of your home workouts:
  • Adopt the mentality that working out at home doesn't require a perfect setup
  • Have a separate space where you can workout
  • Plan your training according to your goals and the equipment that you have
  • Have three sets of dumbbells — a lighter, a medium and a heavier set
  • Find something you enjoy doing
  • During your workout, you should be intentional and present.
  • Try to work out in the morning
  • Whenever you lack the motivation to workout, commit to 5 minutes of exercise

Memorable Quotes:

"We tend to want things to be perfect. We wanna wait for the right time, the right situation. We wanna have everything set up, but the reality is life is almost never perfect… So if you keep waiting for that perfect moment, you're never gonna start. And you're never gonna progress."

"You can have a killer workout with just your body if you're doing things intentionally and you have a proper plan that allows you to do that."

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.

This episode is aimed at getting you the best leg day ever. Christina has some great leg day tips for you to take your leg day training to the next level. Tune in now!

When you implement these tips, you won't have to feel guilty about walking out of the gym on leg day, feeling as if you could have given more.

In this episode, Christina talks about:

• Key principles for hypertrophy (muscle growth)
• Tips for developing your hamstrings, glutes, quads, and calves
• Some common mistakes with RDL, lying hamstring curls, leg extension, leg press, squats, etc., and what you can do to fix them
• Smashing a few myths about squats

Memorable Quotes:

"For every exercise, you wanna have your head in line with your spine, so you don't wanna be looking up. You don't wanna be looking down. You just wanna kind to have that neutral head position."

"A lot of machines at the gym are fantastic, but unfortunately, they're not built for everyone's body. So you really have to make sure you're adjusting that machine properly for you."

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 ever wonder why you feel the way you do? Understanding and being able to recognize and manage your emotions can play a significant role in your success or failure. Brittany joins Christina to discuss self-awareness and how to cultivate and use it to better understand yourself and your relationships.

In this episode, they talk about:

• What is self-awareness
• Christina and Brittany's struggle with self-awareness and how working on it improved their life
• Some signs of lack of self-awareness
• Tips for cultivating and improving your self-awareness
• The benefits of improving your self-awareness

Memorable Quotes:

"Self-awareness is our ability to distinguish our own beliefs from others and learning to better understand why we feel the way we feel and how we behave in a particular way."

"Do not let a temporary setback become a permanent destination for you… Because it's those moments of weakness, and how you respond to them that's gonna determine your success or your failure and whether you're moving forward or backward in life."

"The more self-awareness you can cultivate the better everything in your life is gonna be the better your training is gonna be, and the more present you're gonna be able to be with yourself, with your partner, with your workout plan, with everything."

"Saying that you don't know something is a huge sign of strength."

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.

We all have a tendency to over-commit. We want to be nice people, we don't want to turn people down, and it's easy for us to get swept up in the demands of others. But there are times when saying NO is the best thing you can do for yourself and for everyone else around you.

Christina and Brittany talk about Why and What is the importance of learning how to say “no” and some techniques on how to do it with ease.

In this episode, they talk about:

• Sometimes it's great to be a people pleaser, but it's also toxic as well
• Encouragement to say "no" to things that don't serve you
• Christina and Brittany's experiences with saying "no" in the past and how they feel now when they do so responsibly
• Why learning to say "no" will help you become a better version of yourself
• Setting boundaries with people that is respected and valued.
• Some strategies for learning to say "no" in a healthy way so you can focus your time on the things that matter most.

Memorable Quotes:

"Learning to master saying no can really change our lives. Because saying no to someone else often means saying yes to yourself."

"If you're saying yes to everybody, especially if you're a mom, a dad, and you're putting everyone before yourself; your physical and your mental health is going to start to deteriorate."

"In terms of human development, we want to be able to grow and improve. So our capacity to do more things within reason should be improving with time. But with that growth also comes the improved capacity to say no to things that don't serve you and your current values and goals."

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.

You've been there before: scrolling through Instagram, feeling depleted and tired. Day after day, it starts to feel like you're not in control of your actions. Maybe you're worried about a friend who's struggling with addiction. Maybe you can't stop thinking about that thing you're addicted to whatever it is. It's time to take action. BUT HOW? Tune in as Christina and Brittany discuss addiction and how to get over it.

In this episode, they talk about:

• About Dopamine release (a neurotransmitter associated with pleasure)
• Reasons why some people addicted to certain things
• Questions to ask yourself to determine if you're addicted to something
• Addiction to social media, drugs, alcohol, porn, people etc
• Brittany's personal experience with alcohol addiction
• Tips to overcome your addiction

Memorable Quotes:

"We typically get addicted and obsessed with things because they bring us pleasure, even when the results of doing that thing, participating in that activity or being around that person we are addicted to can cause us pain in the long run."

"If you are someone who kind of has that addictive personality… it's important to have the awareness to be able to examine what it is you are trying to escape from because typically, we almost subconsciously turn to something that is gonna give us that pleasure because we're trying to escape from a certain type of pain."

"Addiction is the progressive narrowing of things that bring you pleasure."

"If you are addicted or obsessed with something in an unhealthy way, you will not be able to find your purpose. You're not gonna be able to find a passion because you're gonna have a distorted sense of pleasure and pain."

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.