Beyond the Body

Your shoulders are one of the key parts of your body that make a big difference in your physique. However, training the shoulders can be very tricky and challenging. Tune in to hear some helpful tips and tricks from Christina and Brittany Burgess on how to train your shoulders effectively.

In this episode, they talk about:

• The three different shoulder muscles: Front delts, Lateral delts, and Rear delts
• Some tips and tricks to train your shoulder muscles
• Choosing the right workout clothes for your upper body day
• Figuring out how much weight you should lift to train your shoulder
• Mistakes and things to avoid with your shoulder exercises
• Role of genetics in how you can manipulate exercises to fit you and your targets better

Memorable Quotes:

"Genetics play a role in how your body looks, how your body changes in terms of weight loss and metabolism and everything. But genetics also play a role in how you can manipulate exercises to better fit you and better fit your targets."

"If you are someone who struggles to build a certain muscle, whether it's your shoulders or somewhere else, sometimes training that muscle first will be really beneficial to you."

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.

Do you find yourself dieting but not losing weight? Have you wondered why no matter what you do, you can't lose weight? Perhaps you are making one of these seven diet mistakes.

With regular guest Brittany Burgess, Christina explains the seven diet mistakes most people make without realizing it and how it totally derails us.

In this episode, they talk about:

• Dieting mistakes that you might be making without realizing it:

1. Starting a diet or training program too aggressively with an all-or-nothing mentality
2. Cutting all of your carbs fully
3. Expecting your results to be linear
4. Doing a lot of cardio that you can not MAINTAIN
5. Obsessing over the scale
6. Not reverse dieting after a cutting phase or a weight loss phase
7. Not working on your mindset

Tune in to know in detail about these mistakes and what to do instead so you can end the dieting cycle and be healthy forever!

Memorable Quotes:

"We've kind of been programmed by the society to, unfortunately, believe that eating less and doing more is the best way to lose weight or make progress, which is totally the opposite."

"Unfortunately those fast results that most people are looking for are the worst type of results. If you are making extremely fast progress specifically with weight loss, it's likely that the progress is going to be very short-lived. And you're going to pack that weight on extremely quick after you hit that number on the scale."

"Progress photos and or videos are the most powerful measure of progress. Because even your measurements don't provide a full picture, assuming that you are being measured in the exact same spot every single time…and also the fact that you could be putting on muscle, which will then affect the measurement."

"Your mindset is essential to making any lasting change."

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 Christina is joined by Brittany Burgess, one of the head coaches at Cut & Conquer Fitness. The two talked about quad training, the benefits of certain quad exercises, their favorite sets, as well as some specifics on how to hit your quads at home versus at the gym.

In this episode, they talk about:

• The four quadriceps muscles and the benefits of training your quads and leg muscles
• Some tips to help you work your quads and squats
• Common mistakes most people make when exercising their quadriceps
• Brittany and Christina's favorite exercises and sets for the quad day or leg day
• Using Smith machine effectively
• Home versus gym workouts for your quads

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.

If you have difficulty staying motivated and on task or continually postpone things for a later date, then this episode is for you. Christina discusses cracking the code to consistency so you can stop procrastinating forever and progress towards your goals.

In this episode, Christina talks about:

• The two main problems that we face when we set a task
• Getting out of a slump and staying on top of your game
• The roadmap to consistency
• The reasons why we can't get ourselves to do the things we need to do
• Action steps if you're stuck, or having difficulty getting back on track 

Memorable Quotes:

"A vision is so so powerful…you need vision to align everything else along the way, and keep yourself on the right path."

"We can set goals along the way to drive us forward. Goals are great…but what is more important than the goal is the system in which we use to achieve that goal."

"Humans seek happiness, and shy away from fear; it's what we're designed to do. Back in the day, it used to help us. But nowadays, it usually hurts us, especially when it comes to making progress."

Links Mentioned:

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.

Do you feel like you’re stuck in life? Are you not happy with the way your life is going? Then it's time to do something about it. You should start being yourself and pursue what you want in life in order to live a happy and successful life.

Christina emphasizes the importance of being yourself and pursuing what you want in life rather than becoming somebody you are not.

In this episode, Christina talks about:

• About what it means to know yourself and be yourself
• Some examples from Christina's life of what being authentic to herself did for her
• Encouragement to being true to who you are
• The positive impact fitness has had on Christina’s life
• Why Christina doesn't like the “fake it till you make it” mentality 

Memorable Quotes:

“The longer you wait to be you, the longer you wait to pursue what you want in life and who you want to be, the longer it's going to take the right people and the right opportunities to come into your path.”

“Growth always comes from outside of the comfort zone.”

“Whatever that is for you, you can do it. There's literally nothing standing in your way except for you.”

Links Mentioned:

Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0

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.

Wondering why your back hasn't been improving even after months and months of exercising? Probably you're training your back wrong. Having a defined back doesn't only look good, but it's also so important for posture and proper movement, and building a well-defined back can be a challenge — especially since the back musculature is hard to see and complex.

Christina talks about some common back training mistakes, how to train your back muscles optimally, and much more!

In this episode, Christina talks about:

• About the two main muscles in your back: lats and rhomboids
• Some key principles for adequately training your lats and rhomboids
• Some common back training mistakes
• Tips on how to do back exercises properly to speed up your progress
• Christina's favorite back exercises that're ideal for learning and feeling your back muscles optimally

Memorable Quotes:

"One amazing way to really create that hourglass look is to train your back as well as to train your glutes."

"Having a defined back doesn't only look good, but it's also important for posture and proper movement in life."

"More is not always better, and when it comes to learning proper execution of an exercise… you're gonna want to master the skill of a small number of exercises and focus on doing them perfectly."

Links Mentioned:

Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0

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 the pillars that have helped her grow as an individual, become a stronger and more confident person and lead a meaningful and happy life. These pillars can be a key to your own success and happiness!

In this episode, Christina talks about:

• The four pillars that Christina is currently living life by
• Living your life the way you want
• Being confident and not being intimidated by people's judgment
• Knowing yourself and acting in alignment with your identity
• How fitness has transformed the lives of so many people

Memorable Quotes:

"Don't be afraid of someone putting you down for something you're doing because that person who is putting you down is already below you, and they are afraid of you. That's why they're putting you down."

"Life is literally like a big mirror. So whatever is going on or isn't going on in your personal life or your career, it's also going to be affected in your health and fitness."

"If you are worried about what others think of you, your life isn't even really yours."

"We only have one life, and the way that you live each day is the way that you are living your life."

Links Mentioned:

Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0

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.

Are you training hard and eating right but still feel like failing to get the results you want? Then listen to this episode to learn where things are going wrong, so you can troubleshoot the things that could be holding you back.

Christina shares three things that will change how you think about fitness, especially when it comes to your goals and progress.

In this episode, Christina talks about:

• Tips for getting the most out of your workouts and time at the gym
• The analogy of squeezing an icing bag and the analogy of baking a cake
• Three things that are complete game-changers when it comes to fitness:

1. Losing weight and losing fat are completely different things — so stop chasing weight loss
2. You don't have to lift heavy weight to achieve hypertrophy or fat loss
3. Anyone can achieve their fitness goals and can sustainably integrate fitness into their lives — regardless of their shape, background or genetics

Memorable Quotes:

"You can absolutely lose weight without ever even taking a step in a gym or even technically doing any exercise. As long as you are in a calorie deficit, However, weight loss without exercise is likely going to be sub optimal when it comes to your body composition."

"Don't worry so much about the number on the scale. Make sure during your fitness journey, that you take photos…photos show so much more of the actual physique and body composition changes than the scale ever will."

"Anyone can integrate fitness into their lives. it doesn't matter how old you are, how out of shape you are, your background, your genetics… because you and only you are in control of your life. And if you want it bad enough, you can absolutely 100% achieve your fitness goals."

Links Mentioned:

Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0

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.

How would you describe a normal day for you? How do you feel about your life and habits? Are you stuck in the same routine you follow daily without any change? Is your normal keeping you in a place you don't want to be? If so, then this episode is for you.

Listen in as Christina encourages you to examine your “normal” to understand why you go up and down in fitness and life but fail to make meaningful progress forward.

In this episode, Christina talks about:

• The need for you to analyze your “NORMAL”
• The reasons why some people are more successful and fitter than others
• Things you can do to change your normal
• Why do we experience the two steps forward, three steps back trend in fitness

Memorable Quotes:

"Whatever your normal is, this is going to be your set point. It's going to be your standard; you can go over this point, and you can go under this point."

"Whatever your normal is, is what you will be. And until you change that normal that standard, it will remain as is because that is where your behaviors take you."

Links Mentioned:

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

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 confused about your nutrition intake or if nutrition is hindering your efforts to reach your health and fitness goals, then this episode is for you. This episode is going to provide you with some valuable insights and practical tips for improving your nutrition so that you are no longer obstructing your health and fitness goals.

Christina addresses some of the most common nutrition mistakes people make in this episode.

In this episode, Christina talks about:

• The three biggest mistakes with nutrition that people make and what can be done to fix them:

1. Eating insufficiently and under eating nutritionally but overeating in terms of calories

2. Eating too much of the wrong things — in order to have optimal results, you should consume optimal foods.

3. Binge eating — the physiological and psychological component of binge eating

Memorable Quotes:

"A lot of people's lack of progress comes not from neglecting to work out, but from not prioritizing their nutrition."

"We all know that motivation will come, and motivation will go. That's why creating new habits and powerful rituals on the good days is so important."

"Nutrition is something you will always have to work at. But once you understand and embrace the basics of what works for you and what works for your lifestyle, it becomes so much easier, and that habit of healthy eating and portion control just becomes part of your identity and part of your life."

Links Mentioned:

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

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.