Beyond the Body

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-upMemorable 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: @knifinaRamzia's Instagram: @fitwramziaCoaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/

Are you confused about whether you should cut or bulk first in your fitness journey? Christina is here to help you navigate that. She talks about cutting (losing weight) and bulking phases of the fitness journey and shares the benefits and drawbacks of first focusing on losing fat or building muscle. Christina also provides tips and questions you need to ask yourself to determine the best approach for you according to your fitness goals.In this episode, Christina discusses:Should you focus on losing fat or building muscle for your fitness goalsThe importance of nutrition for weight loss and muscle growthCutting (losing weight) and bulking phases of fitness journeyUpcoming free fitness challenge by Cut & Conquer FitnessPros and cons of cutting vs. bulking phasesBulking doesn’t always mean getting big and bulky – it can simply mean building your metabolism Factors to consider when you’re deciding if it’s time to cut or build muscleSome misconceptions about fitness and weight loss on social mediaTips and questions to ask yourself for setting fitness goals and choosing the right planListen to EP81: How to Eat for Weight Loss Without Wrecking Your MetabolismMemorable Quotes:“The only thing that really determines whether you are losing weight or gaining muscle is your nutrition.”Links Mentioned: Christina's Instagram: @knifina Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

You know what? When it comes to calories, one size does NOT fit all! In this episode, Christina tells you how to determine how many calories you should be eating. She explains the complexity of calorie intake, provides the key factors to consider when planning your calorie intake goals, and debunks common myths around calorie formulas.In this episode, Christina discusses:How to determine your calorie intake for weight loss and muscle gainImportance of factors like goals, lifestyle, etc when considering your calorie intake goalsHow food choices, metabolism, and consistent eating habits affect how calories impact fitness goalsFactors to consider when figuring out how many calories to eat Dangers of extreme dieting and the importance of strategic nutrition for maintaining resultsEating enough protein, managing hunger, and considering food volume not just calories for weight managementMyths about calorie formulas and salads being very healthyMemorable Quotes:“If your coach is good after you’ve been working together for several weeks, it’s probably not the calories that are too high or too low. It's probably your food choices.”“You can make 1200 calories into a lot. And I mean a lot of food if you do it right, and you do it properly, and you space your meals out properly, and you're eating higher volume.”“If you are trying to lose fat, and you are trying to look and feel better, do not cut your carbs, do not slash your carbs, or try to not eat carbs. Please do not do it. It is not smart. It is not beneficial in any way, shape, or form.”“If you’re someone who actually wants to lose weight intentionally in a way that’s going to set you up for long-term success and actually looking and feeling better, you have to be a little more strategic than just hopping on the Keto train or just slashing your calories.”Links Mentioned: Christina's Instagram: @knifina Coaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

After seeing mind-blowing transformations from the SHRED 2023 program and the high demand, Cut & Conquer has decided to make this summer hotter than ever with the Summer SHRED Program—a 16-week fat loss transformation program. Christina introduces the Summer SHRED Program and addresses common queries regarding it—what exactly can you expect from this Summer SHRED, the duration, how it differs from SHRED 2023, and more.If you’re ready to get seriously shredded for summer, don’t wait—submit your coaching application by the DEADLINE (March 21) to secure your spot!In this episode, Christina discusses:Details about the Summer SHRED program—duration, check-ins, nutrition plans, suitability for different genders, etcCommon questions asked about the SHRED program—How much weight can you lose in this program? How long is the program? What are the workouts? What makes SHRED so effective? Can you train at home?Is SHRED customizable and injury-friendly? Does it help with binge eating? Can men join the program? Listen to episode 73 for more details on SHRED: EP73: SHRED is Back! All About Our #1 Fat Loss Program Memorable Quotes:“It’s not just about the number on the scale. Fitness and weight loss are about so much more than that. It’s about how you feel, how your body looks, how you perform, and so much more.”“I can confidently say we have never, ever in the history of, since I’ve been coaching back in 2018, we’ve never had someone successfully follow this program and not achieve a mind-blowing transformation and be very, very happy with their results.”“If your nutrition is dialed in, your intensity is dialed in, and your intentionality is there... Whether you’re training at home or in the gym, you’re gonna see the growth that you want to see.”Links Mentioned: Christina's Instagram: @knifina TikTok: @knifina Apply for SHRED Here: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Juggling kids, work, chores and everything else on your to-do list can make prioritizing your own health and fitness seem impossible. But it doesn’t have to be that way! Health and fitness can definitely fit into your busy parenting schedule with a little planning and creativity.Christina is joined by Cut & Conquer head coach and new mom, Brittany, to share tips on how to survive and thrive in your fitness journey without feeling the mom's guilt and still being the healthy role model for your kids and your family. In this episode, they discuss:How to take care of children while also taking care of yourself Tips for managing fitness and parentingFinding discipline and being adaptable to your fitness goals as a parentInvolving children in exercise by playing sports with them or doing workouts togetherSetting up a simple home gym to make workouts easierAffordable home gym equipment that parents can useTeaching kids healthy habits and making exercise a regular part of family lifeMeal prepping on weekends so you have food ready during busy weeksMemorable Quotes:“No matter what, as an individual, as a woman, as a mom and dad, whatever, you still have needs that need to be met in order for you to show up as your best.”“Life is truly about balance and making choices that determine trade-offs for you and your family.”“If fitness is a priority for you, you’re going to find a way to make it work.”“There’s always something you can do, no matter how busy or overwhelmed. Like there’s always something you can do for your mind, your body, your nutrition, somewhere every day.”Links Mentioned: Christina's Instagram: @knifina TikTok: @knifina Brittany's Instagram: @beeburgessCoaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/

Do you find yourself stuck on a plateau no matter how hard you work? Do you know improper form could be the reason why you’re not seeing results? And slowing down your reps to focus on the mind-muscle connection generates way more gains than speeding through them?  This week, Christina and Ramzia discuss why getting your exercise form and technique right is the most important thing when working out. They break down the often overlooked fundamentals of working out, like posture, range of motion, specific muscle targeting, etc, that are so crucial for achieving your fitness goals.In this episode, they discuss:Why proper exercise form is so crucial for achieving your fitness goalsHow improper form can lead to plateaus, frustration, and inefficient workouts Prioritizing form over lifting heavy weights or high repsSlowing down the tempo and focusing on mind-muscle connectionUsing the full range of motion for most exercisesThe 5-step formula for exercise: setup, stabilize, initiate, contract, controlCustomizing your workouts to your fitness level, goals, and mobility issuesMemorable Quotes:“Lifting heavier does not mean your muscles are going to grow more or grow better. And it does not mean you’re going to have better results. And in fact, it can often have an adverse effect.”“Every single exercise you do, every single rep should have good form, whether you’re doing one rep, head reps, 30 reps, or 100 reps. Your reps should look the same.”“Perfect form can and will look different for each person. However, it’s possible to have perfect form.”“People who have desk jobs or equipment operating jobs usually, unfortunately, have poor posture. But posture can be pretty much 100% corrected just through proper training and proper exercise execution with resistance training.”Episode Mentioned: EP115: How SLEEP Can Make or Break Weight Loss Links Mentioned: Christina's Instagram: @knifina Ramzia's Instagram: @fitwramziaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

In the early stages of romantic relationships, things often start off great with that honeymoon phase. But maintaining that bond once the excitement wears off takes continuous effort. Christina and Brendon had been together for about four years now. And their relationship is continuing to get better and better. They share the strategies that helped in deepening their bond over the years.In this episode, they discuss:Strategies that have helped them to strengthen their relationship over the yearsTaking time to get to know each other by doing fun activities togetherHaving arguments and disagreements without them turning into massive fightsThe importance of communication in relationshipsHow starting his fitness journey helped Brendon boost his self-confidence and other areas of lifeTheir fitness and nutrition goals — meal planning, portion control, etcHow cutting back on TV helped them with their health and relationshipHaving a trusting relationship when it comes to phones and passwordsMemorable Quotes:“Fitness and working hard for your physique is something that you cannot take away from someone.”“If you're trying to lose weight and you're not eating delicious food, you're doing it wrong.”“The biggest thing that has made a huge difference on our connection and our fitness is cutting TV back out of our lives.”“Trust is huge in a relationship, even in anything in friendship and business and everything. But trust is something that constantly has to be worked on.”Links Mentioned: Christina's Instagram: @knifina Christina's TikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Are you trying to lose weight but not seeing the results? Despite tracking your calories and exercising regularly, does the number on the scale remain unchanged? If you’re wondering why you’re not losing weight despite being in a calorie deficit, Christina gives you three different reasons that are stopping you from losing weight.In this episode, Christina discusses:The concepts of calorie deficit and thermodynamics for weight lossWhy some people may not be losing weight despite being in a calorie deficitNatural factors that impact your weight loss–inflammation, sleep, water retention, etcYou’re tracking your calories inaccurately Metabolic adaptation–metabolism slows as weight is lost to conserve energySome tips and strategies for sustainable weight lossMemorable Quotes:“You can lose weight just through nutrition. And that’s why nutrition is so important. But what’s even more important than nutrition is your mindset about your nutrition and your perspective about food in general.” “It’s not just about calories in, calories out. It’s about where those calories are coming from and the ratio of those calories.”Links Mentioned: Christina's Instagram: @knifina Christina's TikTok: @knifinaCoaching Application: https://cutandconquer.typeform.com/CQA-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/