Beyond the Body

Vacations are meant to be a time to relax, recharge, and enjoy a break from the daily grind. But they can also become a slippery slope to healthy habits and make your fitness progress take a backseat. It doesn’t have to be that way. Vacation doesn’t have to mean fitness failure. Christina sits down with Ramzia to discuss their top tips for staying on track and getting back on track after vacation.

In this episode, they discuss:

• Christina’s recent trip to Newfoundland and how she managed to stay on track while still enjoying her vacation
• Maintaining fitness and momentum during vacations
• Tips for staying and getting back on track after a trip
• The importance of not expecting perfection during vacations and setting small, achievable goals
• The importance of balance in fitness and life, especially during vacations
• The need to adjust expectations and find a balance that works for your goals and schedules
• Working out on the first day of a trip to set the precedent and maintain momentum
• Bringing snacks and avoiding sauces at restaurants to keep calorie intake in check
• Three important questions to ask before and during your trip to stay aligned with your fitness goals while enjoying your time away

Memorable Quotes:

“Focus on moving forward because getting back on track doesn’t matter. The train track goes forever. You might slow down, and things might happen, but the train never stops.”

“It is so much more fun and meaningful to travel and go on the trips when you feel good in yourself and confident in your body.”

“It’s never too late to start. I don’t care what season it is. I don’t care what month it is. You can still start your fitness journey. You can still find that balance. You can still enjoy life.”

Links Mentioned:

Listen to EP133: The Consequences of Under-Eating

Christina’s Instagram: @knifina

Ramzia’s Instagram: @fitwramzia

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

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

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

Age is just a number when it comes to fitness. But training in your 20s is a whole different ballgame compared to training in your 40s, 50s, and beyond. Jeff Ingram, a 55-year-old athlete and certified trainer and coach, knows this all too well. 

Christina sits down with Jeff to discuss how Jeff’s approach to training has changed as he’s gotten older. They talk about how the types of exercises and intensity of your workouts need to change over time and the importance of prioritizing recovery with rest days and proper nutrition and sleep.

In this episode, they discuss:

• Jeff’s achievements in fitness and how he got started in the industry
• Jeff’s injuries over the years and how he managed to recover and continue training
• Training age vs. biological age and how should fitness programs be adapted  considering both in the program design
• Adjusting training as you mature to ensure progress without risking injury
• Misconceptions about women’s strength and the benefits of training to be strong
• Evolving your training as you get older to focus on maintaining muscle, strength, and functional independence instead of just maximal lifts
• Importance of consistency, injury prevention, and finding exercises that allow you to train hard without risking injury as you age
• The value of having a coach and the benefits of professional guidance
• Balancing training with other life commitments like family and career
• Importance of open communication and understanding between coaches and clients
• Challenges of self-coaching and the need to have a coach for coaches

Memorable Quotes:

“It's never too late or too old to start... you can absolutely accomplish incredible things at any age. It is just a matter of choosing your goal, making up your mind that you're going to do it, and then taking action on it.”

“Deciding that you're going to do it, setting that goal, and then moving towards it is the simplest thing ever. It's just a matter of making up your mind that you're going to do it.”

“Some people need to work twice as hard for half the results, and that's unfortunate, but that is just the reality of it. It doesn't mean that those results are not achievable, but it means you may need to put in twice the work and take twice the time to do it.”

Links Mentioned:

Jeff’s Instagram: @crowbarfitness

Jeff’s Email: [email protected] 

Christina’s Instagram: @knifina

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

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

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

Today, Christina is joined by Erin, an elite client at Cut & Conquer, who shares her transformative fitness journey and the pivotal role coaching has played in her success.

Erin shares her background, from starting weight training to her nursing career, and how her fitness goals and mindset have changed since joining the SHRED program. She also opens up about her struggles with injury, nutrition, and binge eating and how working with Cut & Conquer has helped her make progress.

They also explore fitness shaming and the importance of learning to say no respectfully, being okay with it, and prioritizing self-care amidst a busy life. Erin also discusses the Body Ready Method, a prenatal program to help prepare for pregnancy and childbirth and feel safe and in control.

In this episode, they discuss:

• Erin’s fitness journey and the struggles she faced in her fitness journey 
• Erin’s fear of reinjury and struggles with nutrition and binge eating
• The importance of a positive mindset and how it has helped her overcome challenges in her fitness journey
• Erin’s experience with the SHRED program
• The benefits Erin has experienced from working with a personal coach and how has it impacted her fitness journey
• How Erin navigated fitness shaming and her advice to others in similar situations
• The Body Ready Method (a prenatal exercise program) and how can it help prepare the body and mind for an easier childbirth experience

Memorable Quotes:

• “It doesn’t have to be all or nothing. You don’t have to press the forget it button just because you had a cookie.”
• “Having a coach takes the guesswork out of what I need to work on, so I don’t have to put extra energy into that.”
• “Respectfully declining things and being okay with it will feel awkward at first, but it’s really rewarding when you can be in control of your own decisions.”

Links Mentioned:

Christina’s Instagram: @knifina

Erin’s Instagram: @erin.haberoth.rn.bn

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

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

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

Got a special event coming up and need to drop those extra pounds FAST? Christina addresses the most effective strategies to lose weight quickly without falling for stupid cleanses or useless detoxes that will make you hate your life and NOT work anyways. Learn what NOT to do and get practical tips on diet, exercise, and lifestyle adjustments that can help you look your best in a short time frame.

Topics Covered:

• The common urge to lose weight quickly for special events and the stress it causes.
• Christina’s personal experience with last-minute weight loss attempts
• The abundance of bad advice and quick-fix solutions commonly found in social media comments.
• Practical tips on diet adjustments that are effective in a short time frame.
• Lifestyle adjustments that support rapid weight loss without sacrificing your well-being.

Christina's Instagram: @knifina

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

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

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

Richard, a client at Cut and Conquer, shares his fitness journey since joining Cut & Conquer and the obstacles he previously faced with under-eating, over training, and working shift-work.

The conversation dives into how shifting his mindset around training to focus on quality over quantity, and embracing recovery for improved performance has not only transformed Richard’s physique, but changed his overall approach to fitness.

Topics Discussed:

• Nutrition strategies for shift worker with limited food options
• Focusing on quality over quantity in training.
• The role of sleep in optimizing progress during shift work
• Proper nutrition and eating enough food to support weight loss and or muscle growth
• Dealing with instant gratification and the desire for quick progress.
• Tracking and controlling nutrition for specific goals.
• Overcoming fitness shaming and judgment

Memorable Quotes:

• “Fitness is a journey and that journey from being a 20 year old construction worker where I could eat where I wanted and do whatever I wanted and I still look good. To an office worker at 40 years old, you can't do the same things you did and expect the same results to happen.”
• “I've seen more growth out of this system that doing my ego-lift bro splits”
• “The fat that I could not get rid of was because of what I was doing to myself. I was doing too much work with not enough food.”
• “The longer you wait, the harder it gets. There's no doubt about that in my mind.”

Chapters

• Introduction and Background (00:00)
• Fitness Challenges associated with Shift Work (04:15)
• Mindset Shifts and Overcoming Misconceptions (07:30)
• Prioritizing Recovery and Sleep (13:26)
• Letting go of “ego-lifting” and “bro splits” (19:38)
• Richard’s experience working with the Cut & Conquer team (21:25)
• Challenges in the Fitness Industry: Gym Intimidation and Food Shaming (27:03)
• The Significance of Nutrition and Tracking Food Intake (31:06)

Christina's Instagram: @knifina

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

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

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

Ever feel like no matter how FEW calories you eat, you just can’t lose weight? Christina and Ramzia discuss the impact of chronic undereating on weight loss, muscle growth, metabolic health, and hormone balance.

They debunk the concept of starvation mode and explain the physiological reason why it can feel as if the “less you eat, the more weight you gain.”

The conversation highlights the need to re-learn your hunger cues, prioritize sleep, and avoid extreme pro-longed calorie restriction for easier weight loss and improved overall health.

They also provide tips for including more nutrient-dense foods in your diet, tracking food intake, stimulating appetite, and the importance of reverse dieting.

In this episode, they discuss:

• The negative effects of malnourishment on weight loss, muscle growth, metabolism, and hormones.
• What is metabolic down-regulation, and how to know if this is happening to you
• Symptoms of under-eating such as hair loss, irregular menstrual cycles, loss of appetite and more
• Starvation mode is a highly misunderstood concept
• Eating more food can actually lead to more weight loss and a leaner physique in the long run
• Reverse dieting takes time and requires a shift in mindset and self-image
• How to set a consistent eating schedule and track food intake

Memorable Quotes:

"You don't understand how much you're suffering until you start feeling normal."

"Metabolic down regulation refers to the reduction in your metabolic rate as a response to prolonged calorie restriction."

“Your body doesn't quite trust you yet because you haven't been feeding it for so long.”

"Sometimes you have to accept that you're probably not going to lose weight."

Links Mentioned:

Christina's Instagram: @knifina

Ramzia’s Instagram: @fitwramzia

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application 

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

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

Nicky, an elite client at Cut and Conquer, shares her journey of overcoming health challenges and transforming her mindset and lifestyle.

She discusses her battle with health issues, significant movement restrictions, dealing with divorce, and the impact that stress and weight gain was having on her physical and mental well-being. 

We dive into Nicky’s story, the ups, the downs, and the steps she is taking with Cut & Conquer to continue to improve her health and prevent the potential onset of MS.

Nicky shares her experience working with Cut & Conquer and emphasizes the team’s commitment to finding modifications and making adjustments to accommodate her limitations. 

She highlights the value of having a professional support system and being open to asking for help. She also expresses her appreciation for not just the coaches but the other clients in the Cut and Conquer community and the positive impact they have had on her journey. 

In this episode, they discuss:

• Nicky’s health struggles and overcoming them working with Cut & Conquer
• Listening to her body pains and adapting her workouts by finding substitutes for exercises that cause pain
• Shifting her perspective to embrace imperfection and focusing on momentum over perfection
• Importance of mental health, self-care, asking for help, gratitude journaling, and resilience through challenges
• Benefits of personalized coaching and community support
• Appreciation for Ramzia's personalized coaching style and feeling supported vs judged
• Nicky's advice to people struggling with their health

Memorable Quotes:

“I actually have no cartilage in my knees. So squatting, bending, stairs, literally anything where the knee moves, it's just bone on bone.”

“Last April, I had a scare and thought I was having a stroke– and my health just kind of kept going downhill from there, on top of injuries they also found some abnormalities in my brain. I didn't really realize until I started with Cut and Conquer how much weight I had actually gained too.” 

"I'm still trying to move my body to make everything, brain, body, and everything feel good."

"You don't have to rush it. You're not going to lose 20 pounds overnight."

"You can't lose if you just keep showing up."

“It helps having a community and people who actually listen to you when you're saying, this isn't working, can you help me find something different? And that's why I love working with you guys.”

Links Mentioned:

Christina's Instagram: @knifina

Nicky’s Instagram: @nickyjm88

Nicky’s Arts & Crafts Business @knotsandthingsbynk

Ramzia’s Instagram: @fitwramzia

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application 

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

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

Ever feel like something is missing with your fitness classes? You are showing up, sweating it out, but not really seeing changes in your body?

In this episode, Christina and Ramzia discuss the consequences of random fitness classes or workout sessions that have no rhyme or reason behind them. They touch on things such as elevated cortisol, under recovery, increased appetite, overeating, and lack of periodization.

They explore the benefits of online coaching, including customization, goal alignment, and the importance of mindset; while discussing the limitations of fitness classes in achieving specific body transformation goals as well as injury prevention for unique circumstances.

In this episode, they discuss:

• Christina and Ramzia’s transition from in-person training to online coaching
• Why fitness classes are not effective for specific body transformation goals
• The importance of aligned nutrition is achieving fat loss and muscle growth
• Health benefits of mobility and flexibility work
• The importance of teaching clients how to think and become self-accountable
• Christina gives a shout out to in-person trainer: Jeff Ingram
• Who may benefit from fitness classes and 1:1 personal training
• What to look for in a quality coaching program
• What questions to ask when searching for a coach
• Different phases of fitness, such as cutting fat, reverse dieting and building muscle

Memorable Quotes:

“If you are relying on a fitness class to transform your physique, good f*cking luck.”

"There is a way to do less and achieve more."

“One of the most powerful tools you can give someone is teaching them how to think”

“Why I love Cut and Conquer and why I love online coaching is because we're not just pushing them to lift heavier but we're teaching core values that they're gonna take with them forever.”

Links Mentioned: 

Christina's Instagram: @knifina

Ramzia's Instagram: @fitwramzia

Coaching Application: https://cutandconquer.typeform.com/CQA-application

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

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

Christina sits down with Kate Arnold, a client who has been working with Cut and Conquer for over a year. Kate shares her journey with PCOS, struggles with nutrition and body image, and the progress she’s made working with her coach at Cut and Conquer.

They also discuss Kate’s journey with body recomposition, mindset, and her experience with PCOS.

Their conversion also dives into the toxicity of diet culture – Kate shares her past struggles with disordered eating and the mindset shift she experienced through working with Cut and Conquer.

In this episode, they discuss:

• Kate’s struggles with disordered eating and restrictive dieting
• Working smarter instead of just working harder
• The challenges of navigating PCOS
• Common misconceptions surrounding nutrition for hormonal issues.
• Different phases of fitness, such as cutting, building, and reverse dieting
• Cut & Conquer’s approach to coaching and the emphasis on fitness education for clients
• Kate’s passion for running and her goal to be the healthiest version of herself.
• The importance of having a knowledgeable coach and a supportive fitness community.
• Kate’s real estate services and how to connect with her if you are looking to buy or sell a home

Memorable Quotes:

“I came for the fat loss, but I stayed for the mindset.”

“PCOS requires a proper strategy to lose fat while being mindful and healthy.”

“When I signed up for this program, I thought maybe I would work with you guys for three months and lose some fat and gain some knowledge and then move on and be on my way. I really didn’t realize that I was going to dive so deep into myself and my practices. The learning has been fascinating. I love that aspect of it.”

Links Mentioned: 

Christina's Instagram: @knifina

Kate’s Instagram: @katearnoldymm

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

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

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

There’s a darker, grittier side of fitness that nobody is talking about.

In today’s episode, Christina and Ramzia break down how fitness is not always healthy and there is a dark side to the industry. 

They share their personal experiences with feeling insecure about their bodies and the constant pressure to look a certain way as leaders in the industry.

They also discuss body image, comparing oneself to past versions, and the cycle of “never feeling satisfied” that often leads to unhealthy practices such as extreme dieting and overtraining.

Tune in to discover the importance of finding a sustainable approach to fitness.

Episode Highlights:

[00:00] - Intro

[01:28] - Congrats to Ramzia for finishing her degree

[05:01] - Ramzia’s experience with the pressure to look a certain way

[08:36] - Christina’s struggles with body image issues from a young age

[09:51] - Societal pressure to meet unrealistic beauty standards

[14:12] - The challenges of fitness mindset

[15:53] - Common fitness misconceptions

[17:26] - Unsustainable fitness practices

[20:45] - Finding the right approach for you

[23:47] - Christina’s struggles with body image after competing

[25:29] - The ongoing cycle of self-criticism 

[27:21] - Take setbacks as learning experiences and focus on moving forward

[29:31] - Set micro-level milestones

[31:19] - Mental hack for starting an unwanted task

[33:29] - Imposter syndrome and pressure in the coaching industry

[37:38] - Setbacks are actually valuable for growth

[40:13] - Fitness shaming

[43:10] - A funny story about Brendon

[45:38] - Wrap-up

Memorable Quotes:

“Fitness is presented as being healthy and being so constructive...but there’s also some pretty shady shit that happens in this industry.”

“When you don’t feel like doing something, just start doing anything that’s a little bit similar to that thing. And it’s a lot easier to segue into that thing.”

“If you keep waiting for the perfect time, the perfect body, the perfect life, you’re never going to start.”

“One of the most valuable things that can happen in a fitness journey is to have a setback. Because if you never encounter a setback, you have no idea how to deal with it.”

Links Mentioned: 

Christina's Instagram: @knifina

Ramzia's Instagram: @fitwramzia

Coaching Application: https://cutandconquer.typeform.com/CQA-application

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

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