Beyond the Body

Christina sits down with Christine, an elite client of Cut & Conquer, to talk about her mental and physical transformation since working with Cut & Conquer.When Christine first reached out to Cut & Conquer, she was struggling with nutrition, binge eating, body image issues, and the emotional challenges brought on by knee surgery and shift work. Over 8 months, Christine has not only lost 38 pounds but also completely transformed her entire mindset and relationship with food.Christine’s journey is a testament to the power of a holistic approach to fitness, where physical changes are just one part of the transformation.In this episode, they discuss:Christine’s struggles with nutrition, binge eating, body image, knee injury, and personal life challengesThe biggest factor that led Christine to invest in a coaching program like Cut & ConquerThe improvements Christine saw in her overall fitness and mental well-being after joining the programHow Christine’s mindset and relationship with food change through the programHow she stayed on track with her nutrition and workouts while travelling and working night shiftsHow the support of 1:1 accountability with her coach, the client community and the other Cut & Conquer trainers helped in her successThe importance of a comprehensive program that addresses nutrition, exercise, and mindsetMemorable Quotes:“Joining was the best thing I ever did. People are like, ‘Oh, that’s expensive. That’s crazy.’ But it’s a hell of a lot cheaper than ending up in the hospital with a heart attack or being on medication for the rest of my life.”“Don’t be so hard on yourself. But you have to have a plan. You have to have a goal, and you have to make yourself do that stuff because it’s not going to work if you don’t put that dedication in and that mindset in.”Links Mentioned:Christina’s Instagram: @knifinaCut & Conquer Instagram: @cutandconquerfitnessCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/

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 vacationMaintaining fitness and momentum during vacationsTips for staying and getting back on track after a tripThe importance of not expecting perfection during vacations and setting small, achievable goalsThe importance of balance in fitness and life, especially during vacationsThe need to adjust expectations and find a balance that works for your goals and schedulesWorking out on the first day of a trip to set the precedent and maintain momentumBringing snacks and avoiding sauces at restaurants to keep calorie intake in checkThree important questions to ask before and during your trip to stay aligned with your fitness goals while enjoying your time awayMemorable 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-EatingChristina’s Instagram: @knifinaRamzia’s Instagram: @fitwramziaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/

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 industryJeff’s injuries over the years and how he managed to recover and continue trainingTraining age vs. biological age and how should fitness programs be adapted  considering both in the program designAdjusting training as you mature to ensure progress without risking injuryMisconceptions about women’s strength and the benefits of training to be strongEvolving your training as you get older to focus on maintaining muscle, strength, and functional independence instead of just maximal liftsImportance of consistency, injury prevention, and finding exercises that allow you to train hard without risking injury as you ageThe value of having a coach and the benefits of professional guidanceBalancing training with other life commitments like family and careerImportance of open communication and understanding between coaches and clientsChallenges of self-coaching and the need to have a coach for coachesMemorable 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: @crowbarfitnessJeff’s Email: crowbarfitness@gmail.com Christina’s Instagram: @knifinaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/

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 eatingThe importance of a positive mindset and how it has helped her overcome challenges in her fitness journeyErin’s experience with the SHRED programThe benefits Erin has experienced from working with a personal coach and how has it impacted her fitness journeyHow Erin navigated fitness shaming and her advice to others in similar situationsThe Body Ready Method (a prenatal exercise program) and how can it help prepare the body and mind for an easier childbirth experienceMemorable 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: @knifinaErin’s Instagram: @erin.haberoth.rn.bnCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/

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 attemptsThe 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: @knifinaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/

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 optionsFocusing on quality over quantity in training.The role of sleep in optimizing progress during shift workProper nutrition and eating enough food to support weight loss and or muscle growthDealing with instant gratification and the desire for quick progress.Tracking and controlling nutrition for specific goals.Overcoming fitness shaming and judgmentMemorable 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.”ChaptersIntroduction 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: @knifinaCut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/