Beyond the Body

If you are someone who has been battling binge eating, emotional eating, and that uncontrollable urge to snack, then this episode is for you.

Binge eating is a complex issue that goes beyond just overeating or failing diets –it can not simply be fixed by dieting! Today, Christina discusses binge eating disorder, common triggers for binge eating, the cycle of bingeing and guilt, and how to overcome bingeing urges.

In this episode, Christina discusses:

• Christina’s experience with binge eating disorder and body image issues
• How binge eating goes beyond overeating and is not simply fixed by dieting
• Psychological aspects of binge eating
• Common triggers for binge eating — stress, trauma, using food as comfort, etc
• Why simply focusing on weight loss does not address the psychological factors of binge eating
• The cycle of binge eating and self-punishment
• Tips for overcoming bingeing urges 

Memorable Quotes:

“Your brain is not meant to keep you happy. Your brain is designed to keep you safe. So whatever behavior and feeling and way of living you are used to, whether it’s great or whether it’s bad, that is what your brain is going to associate with safety.”

“You do not have to go through life feeling controlled by food. You do not have to go through life feeling insecure.”

“Your body is like the only thing that’s going to be with you for your entire life. You cannot get away from it.”

Links Mentioned: 

Christina's Instagram: @knifina 

Christina's TikTok: @knifina

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.

A lot of people don't know what they're doing when it comes to tactics and strategies for getting good quality protein into your diet in a realistic way that fits your life. But you can leave that challenge behind by listening to this episode and following Christina’s advice. Today, Christina talks all about protein and busts the myth that it is challenging to reach your protein target or increase protein consumption.

In this episode, Christina discusses:

• Strategies for increasing protein intake
• Consuming protein multiple times per day for optimal muscle growth and recovery
• Importance of eating protein with every meal
• Nutritional benefits of egg whites and different ways to incorporate egg whites into meals
• Dairy sensitivity and its impact on health
• What you should and shouldn’t do when it comes to protein powder
• Importance of whole foods and pairing plant and animal proteins for optimal nutrition
• Factors to consider when planning your protein intake
• An example of how a person’s protein intake could be too high or too low based on their body composition and history

Memorable Quotes:

“Just because something is hard for you right now, doesn’t mean it’s actually challenging. It simply means you haven’t learned how to do it yet.”

“Pair animal proteins with plant proteins for a complete amino acid profile.”

“Knowing how much protein you need is so important. Otherwise, you’re taking a shot in the dark with your nutrition goals.”

Episodes Mentioned: 

• EP63: How to Master Your Meal Prep Once and for All 
• EP107: Macros vs Meal Plans: What’s Right for You?

Links Mentioned: 

Christina's Instagram: @knifina 

Christina's TikTok: @knifina

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’s episode is a meet-and-greet session with Cut & Conquer’s coaches, Get to know them on a more personal level and learn interesting facts about their lives and fitness journeys. They also share the concepts that have accelerated their fitness progress over the years. The three had an engaging discussion about mindset, goals, and staying motivated. 

In this episode, they discuss:

• How they got started in fitness and their journey to becoming a coach
• Interesting or unique things about the coaches
• The biggest things that have accelerated their fitness journey the most
• Tips for anyone looking to accelerate their life
• 4 concepts that have accelerated Christina’s fitness journey
• Their favorite thing about being a coach
• Their favorite things — #1 fitness/nutrition tip, favorite meal, guilty pleasure, etc

Memorable Quotes:

“If you really want to change your life and take your fitness and your health goals to the next level, you have to be willing to take risks, take chances, push yourself, fail, learn, and try again.”

“Discipline will always win over motivation.”

Links Mentioned: 

Christina's Instagram: @knifina 

Ramzia's Instagram: @fitwramzia

Christina's TikTok: @knifina

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.

Are you struggling to lose weight no matter how hard you try? The secret to achieving your weight loss goals might just be lying right next to you — SLEEP! Today, Christina is joined by Ramzia to discuss how your sleep can make or break your weight loss. They also share tips to optimize your sleep and explain how important it is for your fitness journey. They want you to go into 2024 with the intention to optimize your sleep to improve your life.

In this episode, they discuss:

• Advice to prioritize sleep above everything
• Christina’s struggle with sleep and how improving her sleep quality has changed her life
• The impact sleep has on your overall physical and mental health but also on fitness and muscle growth
• The importance of recovery in achieving success
• Study that shows how sleep impacts weight loss
• How napping can be helpful for muscle growth
• Advice to not eating close to bedtime for improved digestion and sleep quality
• Some tips to improve your sleep
• What do you do if you have low energy levels

Memorable Quotes:

“Prioritize sleep above everything else. It’s shocking how much of an impact it has on your physical and mental health. Make it a non-negotiable part of your routine.”

“Weight loss is not just about the number on the scale. It’s about losing fat, not muscle. Sleep plays a crucial role in this. Don’t sacrifice your sleep for the sake of hustle culture.”

Links Mentioned: 

Christina's Instagram: @knifina 

Ramzia's Instagram: @fitwramzia

Christina's TikTok: @knifina

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 Brittany to discuss their top reflections of 2023. They dig into their unique experiences of the year, including their achievements and challenges, the things they are most grateful for, the highs and lows of the year, as well as the lessons they have learned. They also reveal their words for 2024 and how 2023 has shaped them.

In this episode, they discuss:

• Christina and Brittany’s word for 2024
• Things Christina and Brittany are most grateful for in 2023
• Brittany’s year as a new mom and the challenges and joys of parenthood
• Accomplishments of this year: achieving triple gold at a show, giving birth
• The hardest part of 2023: health issues, postpartum depression
• Lessons from 2023: appreciating health and not wishing moments away
• Advice for pushing comfort zones but also realizing your strength
• Christina and Brittany’s goals for 2024

Memorable Quotes:

“Time is free. But it’s priceless.”

“Pick a word that is going to challenge you. Don’t pick a word that you’re like, ‘Oh, I like that. I’m really good at that thing.’ Pick something that aligns with you and you’re struggling with.”

“When you don’t have your health, you regret not taking action when you did. And sometimes it’s too late.”

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina 

Brittany's Instagram: @beeburgess

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.

The holiday season is the biggest self-sabotage season – there are gatherings, drinks, treats, barbecues, all those things that seduce us into betraying our health and fitness goals. But what if you could trust yourself to enjoy these occasions without feeling ashamed or stressed about betraying your health goals? What if you could spend quality time with your family without worrying about food or self-sabotage? 

Christina shares some holiday fitness hacks to help you stay on track during December so you can make memories and enjoy the holidays without feeling restricted or guilty.

In this episode, Christina talks about:

• Five important perspective shifts for holiday fitness
• Cut And Conquer’s 12-day fitness challenge
• Some holiday fitness hacks to stay on track during December:
• Eat before social events to avoid bingeing later
• At parties, choose foods you can see the ingredients of to eyeball portions
• Bring healthy food options to share at parties
• Prioritize indulgences – categorize foods as every day, sometimes, or treat options.
• Manipulate workouts if needed 
• Set clear intentions for social events 

Memorable Quotes:

“You can’t expect to achieve the outcome without going through the process and laying the foundation, setting the stage, working on your mind, and getting your strategy in place – knowing what you need to eat and how to train.”

“There’s never a perfect time to start anything. We often wait for January, thinking we’ll have more time, but there’s always something — kids, schedules, work, illness, unexpected events.”

“When you start physically feeling better, you start feeling better in every aspect.”

Beyond the Body episodes mentioned:

• Episode 73
• Episode 65

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina 

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.

We’ve all been there – starting a new fitness routine with motivation sky-high, only to abandon it a few weeks in. Today, Christina dives deep into the psychological factors that motivate our behaviors and sabotage our goals. She shares why breaking out of old patterns can be challenging, even when we know we want something different.

In this episode, Christina talks about:

• Behavior change and why it can be so challenging to break old habits
• How behaviors are motivated by either moving towards pleasure or away from pain
• Christina’s struggle with sleep for years and how she overcame it
• Fitness shaming and self-sabotage
• Seeing other’s judgments as reflections of their own insecurities, not of us
• Why do people make decisions based on emotional needs, even when they know it’s not the best choice
• Changing beliefs and habits can be uncomfortable, but it’s important to give yourself permission to question and change them

Memorable Quotes:

“Give yourself permission to question things. If you feel like you believe something so strongly, allow yourself to question it, allow yourself, and give yourself permission to be uncomfortable.”

“Sometimes simply allowing yourself to sit with the discomfort and to sit with those uncomfortable feelings is enough to prove to yourself that you are actually safe.”

Links Mentioned: 

Christina's Instagram: @knifina 

TikTok: @knifina 

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.

With the ebbs and flows of life, staying committed to your fitness routine or goals looks quite unrealistic. But with the right strategies, you can effectively manage your time and prioritize your health. 

Today, Christina is with special guest Ramzia Kanbar – a university student studying Kinesiology and a coach at Cut & Conquer. Balancing her busy schedule as a university student and a fitness devotee, Ramzia proves herself a master of time management. Today, she shares how she is able to manage her time for fitness success.

In this episode, they talk about:

• How Ramzia makes time for workouts while being a busy university student
• What motivates Ramzia to get her tasks done
• Ramzia’s meal prep process
• How Ramzia maintains her commitment to regular gym sessions with her busy life
• Don't wait until you're fit to seek help or support because it's often when you need it most
• There will never be a “perfect time” to reach your goals – take action now
• Tips on navigating situations where friends and family may not support your fitness goals
• Quick protein sources and protein-rich snack options
• Ramzia’s #1 practice for recharging and taking time for herself

Memorable Quotes:

“If you can make certain habits stick when you are in times of chaos, imagine how powerful those habits are going to be when you're not struggling.”

“Now is the right time, there will never be a perfect time.”

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @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.

Going an all-in-or-nothing mindset may sound motivating, but in reality, it may be very harmful not only to your health but also to your goal. Today, Christina discusses the dangers of all-or-nothing thinking when it comes to fitness goals and body transformation. She explains how this mentality is not sustainable and often backfires.

In this episode, Christina talks about:

• Going from zero to 100 – why this thinking doesn’t really work long-term
• Why doing cardio every day is an uneducated and stupid thing to do
• Dieting without understanding your nutrition is like building a house without a proper foundation
• Focusing on step-by-step improvements rather than extreme resolutions
• Christina’s frustration with her body after the prep and struggle to achieve the same results as before
• Focusing on progress rather than comparison to past accomplishments
• Appreciating yourself at different stages of your fitness journey instead of only focusing on the end goal

Memorable Quotes:

"If you can improve a little bit every day, you're going to gradually basically improve your capacity to do things better.”

“It's okay to be proud of yourself and appreciate yourself while still not being satisfied, and still wanting more and still wanting to improve.”

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @knifina

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.

Besides elite 1:1 coaching, what kind of programs does Cut & Conquer Fitness offer? How can you work with the team? What does the Academy look like? In this episode, Christina does an overview of the different Academy programs Cut & Conquer Fitness has right now.

In this episode, Christina talks about:

1. Life update – reverse diet, plans for competing in events
2. Details of different programs, duration options, and focus of each program:
3. For women: Lean Queen, Booty Queen, Muscle Majesty, Beginner program
4. For men: Cutting program, Bulking program
5. Discounts available for different programs
6. Option to switch between programs based on changing goals
7. Access to home, gym, travel, and injury modification workouts
8. Two spots are open in the elite one-on-one mentorship program

Links Mentioned: 

Christina's Instagram: @knifina

TikTok: @knifina

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.