Beyond the Body

A must-listen for your next building phase if you want to gain muscle while staying lean.

This episode is for those who are doing a reverse diet, about to build, or already in a growth phase and low-key panicking about the scale, their jeans fitting, or “getting bulky.”

Bella and I talk through what a real muscle-building phase looks like; the mindset, the training precision, and the nutrition structure it takes to add lean tissue without letting it turn into a sloppy bulk. We discuss why muscle growth is a long game, why it should be taken just as seriously (if not more) than a cut, and how to stay locked in when you’re not getting those fast, visible “I’m leaner!” wins.

Topics Discussed:

• Why muscle growth is slower than fat loss, and what that means for your expectations
• Top mistakes people make in a building phase
• Mindset blocks: scale going up, clothes fitting different, fearing feeling “bulky”
• Tracking strength, training intensity, and pushing to failure
• Exercise selection for max muscle growth vs “just working out”
• High reps vs low reps vs half reps - Actual physiology behind rep ranges
• Nutrition in a build: timing, quality, and why “just eat more” isn’t a muscle-growth strategy
• Fasted training in a build (and why we don’t love it)
• Digestion, enzymes, and making sure you can actually absorb the food you’re eating
• Creatine: what it does, what it doesn’t do, and why you should take it
• How PEDs and influencers can make bad training appear good
• When to cut vs when to keep building, and why chasing constant weight loss stalls your physique
• The benefit of a coach during a build (accountability, photos, adjusting food, keeping intensity high)

Key Links:

📱 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 

Episodes Referenced:

How to Not Get FAT During Your Building Phase: Tips for Lean Muscle Growth Without Feeling “Bulky”:

https://open.spotify.com/episode/1N4zCPaSwfGddwmB3T3O56?si=taEKQ7f-T7CXnaaQW_j2sA 

Why I Gained Weight for 15 Months Straight:

https://open.spotify.com/episode/0oBmilMC9EaXzUL5RTkrgN?si=zhF-7c9VQRWjotSVEhEvLg

Cutting vs Bulking - Which Should YOU Do First?:

https://open.spotify.com/episode/61p9b8jmToiP6Db3nrK71X?si=yerbgLicTeG7Meq1HShz4A   

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

Jealousy and binge eating used to derail my life. They showed up as 2am fridge raids after a tight-chested spiral of going full blown crazy-person detective mode on my partner’s phone, and “this will be my last binge” promises I never kept. I truly believed they were ingrained into my identity—toxic parts of me I’d be battling forever.

This episode is a candid look at identity change, nervous-system safety, and the frameworks I used to move from control and spirals to self-trust and regulation. I share a personal conversation around two patterns I felt destined to never escape: Binge Eating and Jealousy. And unpack my thoughts around trading control for self-trust, building safety in your body, and using lens-shifts, boundaries, and better conversations to dismantle old patterns in real time.

So, if you’ve ever thought “this is just who I am,” this episode is proof that it doesn't have to be that way.

Topics Discussed:

• Jealous spirals, story-building, and conflict you don’t know how to discuss
• Identity traps: “I’m just a jealous person” / “I’ll always binge”
• Why “people don’t change” is a protective story, not a fact
• How the frameworks that ended my bingeing helped me dismantle jealousy
• Jealousy vs. security: confidence, nervous-system safety, and identity
• The three factors in relationship triggers: you, your partner, and your worldview
• Zooming out of reactivity: “What am I making this mean?” and other lens-shifting questions
• How to handle discomfort without melting down or turning to food
• Control vs. power: boundaries, self-trust, and feeling powerful in yourself, not over someone else

If you want fewer spirals, cleaner conversations, and a version of you that doesn’t get hijacked by old patterns… press play.

Key Links:

📱 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 

Episodes Mentioned:

EP118: Part 1 Beyond the Binge: Understanding Why We Binge Eat

https://open.spotify.com/episode/0ZLAiUXGORtvJBhaGmRa4n?si=e5af1ee691a44678

EP119: Part 2 Beyond the Binge: Creating a Path to Healthy Eating Habits

https://open.spotify.com/episode/3NKwPoass6LiPyEST2jFRM?si=6281bec16d524397

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

If you want to build lean muscle without looking bulky, this one’s for you! Especially if seeing the number on the scale go up freaks you out! 😬

In this episode, I break down exactly how I ran my best growth season ever! Including important tips for building muscle with minimal fat gain, and how this set me up for the easiest fat loss phase of my life so far.

I walk through the actual protocols I used this year to structure my growth phase to bias gains toward lean tissue. I also myth-bust “toning” reps and talk training frequency, cardio, steps, supplementation, and the data to track so you can avoid unnecessary fat gain or feeling “too bulky.”

• What a building phase is and why trying to “lose fat and build muscle at the same time” stalls most women
• “Toning” misinformation on light-weights/high-reps vs heavy-weights/low-reps
• Taking the build as seriously as the cut: programming, progression, and recovery
• Strength tracking and exercise selection for hypertrophy
• Daily scale data: using trends and averages (not single weigh-ins) to steer the surplus
• Sleep, digestion, and bloodwork: the unsexy levers that move everything
• Training frequency: why I’ve switched to 4 lifting days/week
• Phase timing: how to align your reverse/build/cut with real life so you actually succeed

📱 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 feel like your fitness goals still depend on “feeling motivated,” this episode will save your sanity.

Bella flips the mic and puts me (Christina) in the hot seat. We dig into “motivation” (and why I rarely rely on it anymore), how to align your fitness journey with your actual life seasons, how I choose clients, and why I coach the way I do. Plus a fun detour on our childhood dream jobs and how they weirdly connect to the careers we have now. 

Topics Discussed:

• Motivation vs. focus: Using strategy instead of hype

• My ideal type of client to coach (and why “just tell me what to do” is a red flag)

• Adaptability: when to push, when to pull back, and how to approach obstacles

• Friction reduction at home: simple systems so workouts and meals run on autopilot

• My coaching lens: education, ownership, and long-term results

• What “adapt to overcome” looks like in practice. 

• Mindset for tough weeks: how to stay in motion without spiraling

Most people aren’t inconsistent because they are lazy, they’re relying on motivation for a plan that actually needs structure and systems. If you build around focus, seasons, and environment, you’ll get what you actually want: steady progress, less mental load, and confidence you can handle a chaotic week without losing momentum.

Key Links:

📱 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 your goal is a tighter waist or a flat stomach, but you’ve been told “you can’t spot reduce fat” or that there’s nothing you can do for belly fat — you’ve been misled.

You CAN bias your results toward a smaller waist… but only if you understand the mistakes most people make and how to fix them.

Because it’s not going to happen by doing random ab workouts, slashing calories, or jumping on whatever TikTok fad is trending this week.

In this episode, Christina breaks down the biggest mistakes keeping you from the flat stomach you want, and exactly what to do instead.

• Why endless ab work won’t flatten your stomach — and what will
• The difference between training for fat loss vs muscle growth
• How under-eating (and then overeating) slows your metabolism and keeps your waistline puffy
• The role of stress, sleep, digestion, and biofeedback in belly fat loss
• Why chasing the scale can actually make your stomach look softer
• The start/stop cycle and how inconsistency keeps you bloated and stuck
• How to bias your results toward a tighter waist without falling for gimmicks

Key Links:

📱 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’ve ever said “I just need to get motivated again”...

Maybe you start strong, but can’t seem to maintain it...

Or you keep reverting back to the old version of you you’re trying to outgrow...

This episode is the wake-up call you didn’t know you needed.

Christina shares why most people lose motivation, and how to break free from the subconscious patterns holding you back.

We dive into habit gravity, default patterns, identity loops, and the behaviors you unconsciously fall back into when life feels chaotic. You’ll learn simple but powerful tips to stay consistent and finally build the version of you who knows how to course-correct instead of downward spiral.

Topics Covered:

• What “habit gravity” is and how it quietly pulls you into sabotage
• Why “I’m just not motivated” is a lie your brain repeats to stay comfortable
• The ACTUAL reason you keep over-eating at night, skipping workouts, and breaking promises to yourself
• Why integrity to yourself is more powerful than discipline
• How your surroundings and environment shape your identity
• Tactical strategies to simplify success and remove friction (gym and food prep rituals, dopamine stacking, and routines that work even when you don’t feel like it)
• How to reverse-engineer your self sabotage patterns for success

You don’t need more motivation, you need to stop doing the things that make success harder. Because progress doesn’t care how you feel—only what you do.

Key Links:

📱 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 met our clients in person for the first time, and it brought up more than we expected.

Body image. Identity. Connection. And self-worth. Let’s talk about it.

In this episode Christina is joined by the Cut & Conquer Coaches to discuss the unforgettable moments from their first-ever live in-person client event. From connection to community, the coaches reflect on what made the weekend so impactful and how these moments tie back to the deeper themes of body image, mindset, and transformation.

We open up about how we see ourselves, how body image shows up in real life, and the unspoken body image stories we all carry.

If you’ve ever struggled to accept how you look, even at your leanest...

Or felt pressure to “get back” to a past version of yourself... This one will hit home.

Topics Discussed:

• What it was like meeting clients (and each other) for the first time in person

• The emotional impact of creating deeper connections beyond the DMs and check-ins

• Recapping the weekend fitness workshops, awards ceremony, and main event

• The pressure of body image and how mindset shapes the way we see ourselves

• Personal stories about the Coaches feeling out of alignment with their body, even when others “thought they looked great”

• The mental toll of weight gain and realizing how distorted our self-perception can be

• Why comparing yourself to a past version of you will keep you stuck—and what to do instead

Key Links:

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.

Join Christina on a sneak peek into a LIVE Cut & Conquer coaching call, where she dives into the biggest fat loss and muscle building mistakes with her clients!

Cardio? Snacking? Sodium? Meal Timing? Hydration? Cortisol? Recovery? Warm Ups? Imbalances? Performance?

Christina DIVES INTO ALL OF IT AND MORE! You won't want to miss out on this must-listen episode!

If you’ve ever felt like you’re eating clean but not losing weight, lifting heavier but not building muscle, or doing cardio daily but still stuck…

…it’s probably not about motivation or effort. It’s because your training and nutrition don’t match your actual goal.

In this episode, Christina walks you through the real difference between fat loss and muscle growth—why they require totally different inputs, and how to stop wasting time spinning your wheels. From metabolism myths to macronutrient breakdowns, you’ll learn why more isn’t always better and why “healthy” eating isn’t the same as effective eating, plus science-backed strategies you can actually use.

Topics Discussed:

• How fat is actually lost (and where it goes)
• Why more cardio ≠ better results (when its useful and when it backfires)
• How to train based on your actual goal
• Why nutrition is the deciding factor in whether you lose fat or gain muscle
• What metabolism really is (spoiler: it’s not boosted by fat-burning gummies)
• The problem with “healthy eating” when you’re trying to change your body
• How people fall into the trap of mixing training goals—and get stuck

Key Takeaway:

If your inputs don’t match your desired output, you’ll never get the results you want. Stop trying to build a lasagna with cake ingredients—and start following the right recipe for your body and goals.

🎧 Ready to stop guessing and start seeing results?

Hit play and let’s fix your strategy.

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.

This week, the Cut & Conquer coaching team is in the same room for the very first time! Christina, Ramzia, Tasha, and Bella come together LIVE for an unfiltered, hilarious, and vulnerable Q&A.

From fitness myths they used to believe, to self-sabotage, binge eating, anorexia, and moments they wanted to quit the lifestyle entirely— this episode dives deep into mindset struggles, the toxic trends in the industry, and the real work it takes to make fitness sustainable.

Expect plenty of laughs, connection, and the kind of raw conversation you wish more coaches would have. If you've ever felt like you're alone in your struggles, overwhelmed by fitness or food "rules," or unsure how to stay on track while living your life, this episode is for you.

Topics Discussed:

• Misconceptions about food, metabolism, and fat-burning foods— and the rituals we clung to early on
• The toxic trends on social media that left us confused, obsessed, and disconnected from our own needs
• Ramzia’s honest reflection on binge eating and how she addressed the root of her patterns
• Tasha’s journey through anorexia, the illusion of control, and slowly rebuilding trust with her body
• Christina’s behind-the-scenes life: her coaching strengths, insecurities, and weaknesses she still works through around self-judgment, introversion, and setting impossible standards
• How to bounce back after a treat meal, vacation, or binge without spiraling into guilt or self-sabotage
• The turning points where each coach finally felt in control of their body, food, and fitness
• Imposter syndrome and the moments we questioned if we were enough
• What keeps each team member motivated to coach and lead by example

Key Takeaways:

There is no "one way" to get fit. Your body, lifestyle, and goals need a personalized approach.

The number on the scale means nothing—it's how you look and feel in your body that matters.

You can't trust yourself if you never give yourself the chance to build that trust.

Balance isn't something you find. It's something you build with practice.Sustainable results come from habits, not hacks.

Key Links:

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.

Christina and Bella take on an emotional and thought-provoking Q&A. It's Bella's first time in Canada, and the two sit down post-leg-day to talk about the inner work, identity shifts, and uncomfortable truths behind fitness.

From feeling like you don’t belong in the gym to struggling with binge eating, body image, and the pressure to "earn" your rest. They reflect on how their definitions of discipline have evolved, how failure has shaped their strength, and what it truly means to stay committed to the lifestyle for the long haul.

Topics Discussed:

• The internal battle of not feeling worthy of your success and how to stop self-sabotaging when you're finally making progress
• Why building trust in yourself requires going “all in” with structure, repetition, and even monotony for long periods of time before balance can be earned
• The harsh reality that not everyone who "works hard" will see results at the same rate—and how to stay focused anyway
• Bella’s 100+ lb weight loss journey, the loose skin, the judgment, the relapse moments, and what has helped her continue to push forward and build confidence
• How jealousy, resentment, and self-comparison can be signals to dig deeper into your own values and unmet needs
• The emotional toll of loneliness, trauma, sickness, and not having support—and how to own the unfair setbacks instead of shutting down
• Christina’s "bake the cake before you ice it" analogy and how it applies to training, relationships, and lifestyle goals
• What it means to find your people—and why surrounding yourself with those who live the life you want matters

This is not your typical motivational talk. We discuss the messy middle of fitness journeys—and the powerful transformation that happens when you refuse to quit, even when it hurts.

Other Episodes Referenced:

Episode 144 - Bella's Rise From Rock Bottom (Part 1)

https://open.spotify.com/episode/4LO1hGzJhqtapjjai4yEB9?si=Q0bjT7qiST2C17nv_R7GLA 

Episode 145 - Bella’s Transition from Bikini to Figure Competitor (Part 2)

https://open.spotify.com/episode/1E8dUKcRIeVRVJOtFk6kiU?si=e1YA_pEYRWe5Tg4Yp159zA

Key Links:

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.