Beyond the Body

Who says you can't work smarter in the gym? Fitness is just as much mental as physical. Think of the time you can save on weightlifting and training and all the new things you can spend that time doing while working smarter than harder!

Join Christina and learn how to use your gym more efficiently for a more productive workout.

In this episode, they talk about:

• Busting the misconceptions that refrain a lot of people from starting their fitness journey
• The gym mistakes that most people make that waste their time and set them back
• Ben Pakulski (Muscle Intelligence): Recommendation regarding training advice and technique.
• Exercise execution — the importance of proper form
• Some tips and tricks to apply in your training.

Memorable Quotes:

"I'm not saying that powerlifting or training for strength is easy. It's absolutely not. But there's a big difference in terms of when your goal is to actually move a certain load versus when your goal is to challenge your muscles."

"If you are anything less than advanced (beginner, intermediate), someone who has taken several months off from training. Your number one focus is going to be on your form, making sure it is perfect."

"Execution when it comes to exercises is very overlooked. If you can actually dial in your exercise execution, you could realistically probably cut down the time you spend in the gym by at least half and get double the results."

Links Mentioned:

Christina's Instagram: @knifina

Podcast Instagram: @beyondthebody.podcast

Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer

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 know what sucks? Feeling like you're stuck in a rut with no motivation to do anything. It feels like everything is a chore. But don't worry. Christina and Brittany have some tips for you to get back on track.

In this episode, Christina and Brittany share with you how to get in shape and stay motivated using a few simple strategies. So, stop procrastinating and start working towards your goals today!

In this episode, they talk about:

• Action equals motivation: Motivation is the result of taking action
• Some tips to boost your motivation to take action:

1. Create a plan that excites you
2. Make a list of things that you want to improve
3. Remove your fears — being afraid is the greatest source of procrastination
4. Celebrate your small wins — they lead you to a greater goal.
5. Know what you love and do what you love
6. Create your vision of success — if you can't visualize it, you'll never succeed.
7. Get someone who you can be accountable to

Memorable Quotes:

"We assume we need to be motivated in order to take action. And it's simply not true. Motivation is the result of taking action."

"It's easier to act yourself into a better way of feeling than it is to feel yourself into a better way of acting."

"The reason that we feel unmotivated or that we feel unhappy is because we're waiting for motivation. And we have that delusion that we need to be motivated in order to start something."

"Success is not an accident. It's the result of intentional work."

Links Mentioned:

Christina's Instagram: @knifina

Brittany's Instagram: @beeburgess

Podcast Instagram: @beyondthebody.podcast

Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer

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’re training consistently, eating right, and drinking enough water, yet you aren’t seeing any other changes on the scale or in the gym. You feel down because you have hit a fitness plateau.

Christina shares why we should not let these plateaus affect our motivation to keep progressing. Listen to the episode for practical and helpful advice in how to break through these plateaus.

In this episode, Christina discusses:

• Why she tells her clients, “There is no such thing as a plateau.”
• The amount of time most people will last, before giving up
• The best thing to do when in a plateau - Amp up your focus
• Helpful advice for those with stalled weight loss
• Multiple tips for those struggling to get stronger, including her TOP 3 tips!

Memorable Quotes:

“A plateau is kind of just this fancy word that we attach to what we're feeling when we feel like there is no visible progress being made. And as humans we like to progress. It's in our nature.”

“Put your head down, put your ego aside and stay consistent!...Giving up is never the answer.”

Links Mentioned:

Follow Beyond the Body Podcast on Instagram!

Follow Christina’s Instagram

Work with Cut and Conquer - Coaching Application

Join our Free Facebook Community!

Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer

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

Christina and Brittany had a fun Q&A session about fitness, including their favorite exercises, what they do on their days off, the best way to get fit, etc. They cover everything from workouts and machines to best cheat meals.

Join them for this session and learn how to keep your workouts fresh and make fitness a priority in your life.

In this episode, they talk about:

• Favorite exercises: Romanian Deadlifts (RDLs)​​, Barbell Front Squats, Bulgarian Split Squats, Dumbbell Shoulder Press, Lateral Raises, etc.
• Workout preference: solo or with a partner
• Favorite type of cardio and music to listen to during the workout
• Comfortable workout clothes: shorts or leggings
• Some good rest day activities and cheat meals
• The truth about some fitness myths

Memorable Quotes:

"When we were talking about the free weights and machines, there's a myth that machines are a safer way to weight train because you're doing it right every time. No, it's not a safer way. You can still botch machines like crazy. Especially because they're not built for everyone's body."

"It seems that people believe… that in order to progress and to build muscle, you need to consistently be lifting heavier. And it's not true. Yes, progressive overload is a thing. Yes, you should be aiming to get stronger over time. But just simply lifting heavier weight every couple weeks does not guarantee you're gonna put on muscle."

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.

What does beauty mean to you? Should everyone just accept the perception of beauty? Should you get a nose job or any other cosmetic surgery if you feel it will make you prettier?

Today Christina explores the topic of body image, beauty standards, and cosmetic surgeries. She also shares how cosmetic surgery has been an empowering choice for her.

In this episode, they talk about:

• The contradictions of body image and beauty standards
• Christina's struggle with body image issues
• Encouragement to do whatever makes you happy, boosts your confidence, and makes you feel good
• Stories to demonstrate how powerful and destructive our thoughts can be when it comes to our self-image

Memorable Quotes:

"You are not defined by your physical body. You don't need cosmetic enhancements to be beautiful. You don't need them to love yourself or to be loved. But you can also get them and still love yourself."

"As long as you are healthy what is on the inside matters so much more than what is on the outside."

"Your mentality dictates your reality, whatever you're thinking, whatever you're focusing on. That is what you are creating."

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.

You're working out for months, you train hard, and you even take supplements. But you're still not getting the desired results. Here's the reason why.

Christina and Brittany break down what's really going on when you're struggling to see the results of your hard work in the gym and on your diet. They discuss what a lot of people are doing wrong, how to fix it and get your body back on track.

In this episode, they talk about:

• Reasons why you're not getting the desired results despite putting in the work:

1. Not following a properly periodized plan that aligns with your goals.
2. Too much cardio every day
3. You're not prioritizing proper nutrition
4. Lack of consistency
5. Lifting too heavy
6. Intermittent fasting
7. Lack of accountability

Memorable Quotes:

"You cannot expect to get those amazing, elite, next-level results that you were really looking for… if you're doing the same exercises every day, doing the same tempo every day in your exercises, using the same machines, you're staying stuck in that same place. And we need to make changes and push ourselves outside of that comfort zone."

"If you're keeping the same plan for more than six weeks, it's time to make a change."

"When you're following just random people's workout plans on Instagram and changing it up all the time, you're not gonna see any progress. Your program has to be built for you, your goals, your body, and your specific needs."

"Do what needs to be done to achieve your goals. No matter how you're feeling at any given moment, the bigger picture really is going to depend on your consistency over time."

"Consistency doesn't mean perfection. It just means showing up for yourself even if yesterday was not your best."

Links Mentioned:

Christina’s IG: @knifina

Brittany's IG: @beeburgess

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

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

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

So many people have these painful experiences in their life that hold them back from being happy and successful. Are you also one of them? Don't let your painful experiences in life hold you back. Learn from Christina how to stop your pain from holding you back and using it to grow in life.

In this episode, Christina talks about:

• The challenges Christina faced in life due to her pain and how she overcame them
• Overcoming anything life throws at you and living the life that you want
• Allowing your pain to be an opportunity rather than an obstacle
• Utilizing your pain as a source of strength

Memorable Quotes:

"Stop backing off when you feel pain. It's gonna hurt. It's supposed to hurt. That discomfort is what's going to allow you to transform into the person you're meant to become."

"The depth of pain is the depth of your struggles. And that's also the depth in which you can be fierce and successful."

"All of those obstacles, they're real. But you have to realize that you hold the pen. It's not about what happens to you; it's about what you do."

Links Mentioned:

Christina’s IG: @knifina

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

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

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

Christina shares how dealing with the loss of a loved one shifted her perspective of life and opened her eyes to the hidden blessings that come from the worst things in life. She tells what it means to live your best life, why it is important to live in the moment, and how we can learn from our memories of the past.

In this episode, Christina talks about:

• How losing a loved one changed Christina's perspective on life:
  • Understanding how fragile and unreliable every day of your life is
  • Not taking your loved ones for granted — letting them know how grateful you are for them.
  • Knowing that tomorrow is not guaranteed for you or anyone around you
  • Living selfishly — doing what you want, feeling what you want, being surrounded by people you want, and not being sad over things that don't matter

Memorable Quotes:

"The first thing that shifted inside of me… was the very concept of just how fragile and not guaranteed every single day of your life is."

"Everyone who is important to me knows that they are important to me because I do not want another person to ever leave this earth, not fully knowing how much I truly am grateful and appreciate their entire being."

"You don't know what tomorrow holds; that's why practicing gratitude is so important. That's why taking action on your goals is so important. Today is the only day that is real. The future is an imagined present, and the past is just memories of the present. So live your life to the fullest because tomorrow is not guaranteed."

Links Mentioned:

Christina’s IG: @knifina

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

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

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

We all know the body follows where the mind goes — the physical results follow mental training. So, when you learn to control your mind, you're on your way to success.

Join Christina and head coach of Cut & Conquer Fitness, Brittany Burgess, as they discuss mental toughness and how to build yours, why it's important, and what your life would look like if you achieve it.

In this episode, they talk about:

• The difference between physical strength and mental strength
• Why building mental toughness is essential for long-term success in life and especially in your fitness journey
• Some practical steps you can take to cultivate mental strength and improve your discipline
• How mental strength can make or break your progress

Memorable Quotes:

"There are days you wake up and do not want to work out, do the meal prepping, or go to work. You want to stay in bed. And that's where our mental strength comes in to pull you out of that. It pushes you forward when those days get hard because it's not always going to be easy. And being physically tough is not going to pull you out of those circumstances."

"Everybody is capable. It's just like everyone is capable of being physically strong. You just have to put the work in for it."

"The ability to keep going is really what separates the elite from the average."

"Let go of your need for validation and external approval. Start recognizing your unique internal value. Don't worry about what everyone else is thinking…honor your unique qualities by being proud of the value you provide to others."

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 episode is all about relationships because whatever is going on in your personal life will also be reflected in your fitness journey. Join Christina as she speaks about toxic relationships and how they affect our lives.

In this episode, they talk about:

• Relationships that are toxic and knowing when to let them go
• Influence of your relationships on your life and the lives of those around you
• Christina's personal philosophy about relationships
• Signs of toxic relationships
• Advice for you if you think you're in a toxic relationship
• Mistakes that Christina made in her prior relationships

Memorable Quotes:

"Being in a toxic relationship can be so challenging to get out of and that toxicity that we get stuck in no matter whose fault it is, becomes our normal, and we almost get desensitized to what is going on."

"The people who you surround yourself with are either going to contribute to your growth or your stagnation, and this can apply to your entire family."

"When you are spending so much of your time, of your energy on trying to fix another person, trying to change another person into who you want them to be, and they are not reciprocating, they are not responding to that you're wasting your time, and you're wasting your life."

"If you don't feel like you can be all of yourself in your relationship, there is a huge problem."

"You are worthy, and you have the right to cut ties with anyone who is holding you back and unwilling to communicate and work on collective improvement."

Links Mentioned:

Christina’s IG: @knifina

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

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

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