Beyond the Body

Christina returns with her co-host Ramzia for an honest conversation on body image, self-worth, and fitness goals. They dive into the mental and emotional aspects of personal transformation, offering listeners valuable insights to overcome insecurity, build confidence, and embrace a balanced approach to fitness and self-care.In this episode, they talk about:Christina’s personal journey with body image and confidence over the years, and how her views have shiftedHow fitness and body image intersect and affect each other, especially for those balancing aesthetic goals and self-worthAddressing disordered eating habits and the correlation between body image and food relationshipsThe importance of understanding fitness protocols like deficit, surplus, and reverse dieting and how they shape body transformationHow small wins can lead to lasting changes in mindset and self-acceptanceEmbracing growth in a supportive community and the power of an educated approach to fitness and nutritionTips for breaking the cycle of self-sabotage and embracing body positivity on one’s own termsMemorable Quotes:"You can be body-positive and still have aesthetic goals. Both can lead to deeper self-respect.""True transformation happens when you work on both the physical and the mental roots of your challenges."Links Mentioned:Christina’s Instagram: @knifinaRamzia's Instagram: @fitwramziaCut & Conquer Instagram: @cutandconquerfitnessCoaching Application: Apply for CoachingFree FB Community: Weights and WellnessMind and Body Workbook: Questions to help break free from toxic thought patterns

Christina continues her conversation with Bella, a Cut & Conquer client whose journey into competitive bodybuilding has pushed her physical and mental boundaries. Bella talks about her experience with prep training, her decision to transition from the bikini division to figure competitions and the mental and physical challenges she faced. She also discusses the challenges of fitness shaming and judgment from others who don’t understand her dedication to health and fitness.In this episode, they talk about:Bella’s experience moving from bikini to figure competitor and why it felt rightThe mental and physical demands of competition prep and challenges like managing caffeine and energyDifferences between different bodybuilding categories like bikini, wellness, figure, etcThe importance of addressing mental health and underlying issues in the journey of body transformationNavigating fitness shaming and judgment from others who don’t understand the dedicationThe role of mindset in bodybuilding and the importance of not basing self-worth on competition resultsGetting lab work done to understand hormonal health and avoid long-term damageThe role of mindset, community, and positive self-talk in navigating her fitness journeyMemorable Quotes:“Everybody wants to judge what they don’t understand. Everybody wants to make comments about things they don’t understand, but maybe learn to understand it, and then form your opinion or form your judgment.”“Turn your weakness into an asset... there’s beauty in what you think is bad.”“Find the positive in what you think is bad for you because pretty damn sure nobody else is going to be as hard on you as you or see it as a bad thing.”Links Mentioned:Christina’s Instagram: @knifinaBella’s Instagram: @bellakate7.11Cut & Conquer Instagram: @cutandconquerfitnessCoaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

In this episode, Christina sits down with Bella, a Cut & Conquer client who has completely transformed her mind, body, and approach to fitness. Bella shares her journey of hitting rock bottom, battling postpartum weight gain, health issues, and the challenges of motherhood, and how she regained control of her body.Bella also shares how, with the help of Cut & Conquer Fitness, she climbed her way back—losing weight, building muscle, and re-igniting her self-confidence.Part two will dive into her decision to transition into bodybuilding, reverse dieting, prepping for her first show, and making the bold move to switch categories. You won’t want to miss it!If you’ve ever struggled with feeling stuck, burnt out, or overwhelmed by life’s demands, this episode is for you.In this episode, they talk about:Bella’s struggle with binge eating and weight gain after pregnancySometimes, rock bottom is exactly where you need to be to start building a stronger foundation.How Bella found Cut & Conquer, overcame binge eating, and found peace with foodBella’s tips to prioritize your health for your kids while letting go of mom guiltTrue change requires letting go of old habits and beliefs—unlearning and relearning what’s best for you.Building muscle and confidence as a woman is an act of empowerment, not just an aesthetic goal.How the Cut & Conquer coaches and community played a key role in her successDon’t miss part 2 dropping next week where we dive into Bella’s incredible shift into bodybuilding and the powerful lessons she’s learned along the way!Memorable Quotes:“It (the supportive and personalized approach) makes you and Cut and Conquer different. It pulls you guys apart from other coaches or other fitness groups. You stand out.” - Bella.“The flexibility of Cut & Conquer definitely turns into one of my favorite things because you guys are hands-on.” - Bella.“Failures can be your biggest blessings if you allow them to be.” - Bella.Links Mentioned:Christina’s Instagram: @knifinaBella’s Instagram: @bellakate7.11Cut & Conquer Instagram: @cutandconquerfitnessCoaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

Perfectionism can be a blessing and a curse, but very often, it can actually end up working against us! While it drives us to work hard, it can also lead to an all-or-nothing mentality, fear of failure, and endless self-judgment. Today, Christina is joined by Ramzia to discuss how destructive perfectionism can actually be and how to channel it more effectively. They discuss the challenges of perfectionism in fitness, how it can cause burnout and frustration and prevent progress, and share tips and strategies to overcome it.In this episode, they talk about:Perfectionism and how it impacts life and fitness journeys in a negative wayChristina’s experience with perfectionism and how it can often hold people backHow perfectionism, especially the all-or-nothing mentality, leads to burnout and stagnationHow striving for perfection can sometimes cause people to achieve nothingTips to break free from the perfectionism mentality and shift focus from perfection to progressThe importance of being consistent instead of perfectSetting personal values and boundaries to guide your fitness journeyMemorable Quotes:“The irony with perfectionism is that when you are constantly pursuing perfection and trying to do everything perfectly, you often end up achieving nothing because nothing is ever good enough.”“Something is better than nothing. Spending five minutes doing a workout is better than zero minutes.”“It’s okay to still be a work in progress. It’s okay to still want more. It’s okay to still have big goals. But enjoy the little things. Allow yourself to feel proud and embrace the present moment.”“80% done is better than 100% perfection that is never actually completed or executed.”Links Mentioned:Listen to EP62 of Beyond the Body: How to Become Your Most Powerful SelfShop Our Meal Prep Seasonings: https://healthydevil.ca/collections/allChristina’s Instagram: @knifinaRamzia's Instagram: @fitwramziaCut & Conquer Instagram: @cutandconquerfitnessCoaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/

Are your kids getting enough nutrients? Are you worried they aren’t getting the nutrients they need to fuel their growing bodies and minds? How can you ensure that your kids are getting the proper nutrition? What are some healthy and appealing meal ideas for picky eaters?Join Christina as she answers these questions and dives into the world of nutrition. She discusses the importance of nutrition for kids and shares tips and strategies for packing more protein, healthy carbs, and essential vitamins into your kids’ lunchboxes and dinner plates.In this episode, Christina discusses:The importance of good nutrition for your child’s overall performance and wellbeingThe impact of undernourishment on your kids’ growth and energyHow to deal with picky eaters and make sure they get enough nutrientsThe importance of addressing your children’s relationship with food and their beliefs about itBalancing treats and healthy foods without restricting kidsSome creative and nutritious meal ideasHealthy Devil Seasonings for adding flavors to meals with zero calories and zero sugarsHow can parents ensure their children are getting the essential nutrients they needMemorable Quotes:“Food is medicine and the nutrients that we consume as kids and as adults. It largely dictates how our body looks from a body composition standpoint and how it feels from an energy and performance standpoint.”“When it comes to your kids and their relationship with food, it’s not about restricting things or making rules around food. It’s about including more of the good stuff in ways that they enjoy and that you enjoy.” Links Mentioned:Shop Our Meal Prep Seasonings: https://healthydevil.ca/collections/allChristina’s Instagram: @knifinaCut & Conquer Instagram: @cutandconquerfitnessCoaching Application: https://cutandconquer.typeform.com/CQA-applicationFree FB Community: https://www.facebook.com/groups/weightsandwellness/

Binge eating is no joke, and overcoming it? It’s not a quick fix! Christina sits down with Ramzia to get real about their own journeys with binge eating—their experiences with binge eating and what it took for them to truly break free from the cycle of binge eating.They also share tips for anyone stuck in a cycle of binge eating and tell that recovery isn’t a quick fix, and it’s not a straight line. But with the right tools and mindset, it is possible!In this episode, they discuss:Christina and Ramzia’s struggle with binge eating and their journey to overcoming itRamzia’s story of restricting her food intake all day and then bingeing at night because her body was starvingChristina’s challenge with feeling a lack of control during binge eating Emotional and physical triggers that led to their binge eatingThe binge-restrict cycle and why binge eating recovery is not a straight pathThe importance of being able to separate actions and emotions when it comes to foodIntuitive eating and why it is not the solution for people recovering from binge eatingTips for overcoming binge eatingMemorable Quotes:“It’s not the restriction, it’s not the mental and emotional aspect of it, but it’s like, I just don’t want to feel bloated tonight, so I’d rather have this.”“Instead of focusing on what you did wrong and what you don’t want to do again, focus on what you can do better next time and what an ideal situation would look like.”“When you have the right protocols in place, and you have the right support in place, and you have a community or coaches or mentors that have gone through binge eating and have coached other people through it, you’re not alone in it.”Links Mentioned:Get the Mind & Body Breakthru Free Workbook: https://www.cutandconquerfitness.com/mind-body-breakthru Christina’s Instagram: @knifinaCut & Conquer Instagram: @cutandconquerfitnessRamzia's Instagram: @fitwramziaCoaching Application: https://cutandconquer.typeform.com/CQA-application  Free FB Community: https://www.facebook.com/groups/weightsandwellness/

It is so ingrained into us by society, especially for women, that the scale weight going up is a bad thing, or the scale weight going down is a good thing. Christina did something quite the opposite of that. She intentionally gained a whopping 36 pounds over 15 months. In this episode, she shares why she decided to embark on this journey and why this decision was necessary for her fitness goals. Christina also provides tips for the muscle-building phase and explains why it is so important to embrace each phase of your fitness journey.In this episode, Christina discusses:Why Christina intentionally gained 36 pounds over 15 monthsThe mental and emotional challenges of going through a building/bulking phaseUnderstanding and appreciating the different stages of your fitness journey — cutting, maintenance, reverse dieting, building, recompingBenefits of adding lean muscle mass beyond just how it looksThe role of a coach in providing guidance and support during the building phaseOvercoming body image issues and negative thoughts that can occur when the scale goes upThe importance of nutrition and maintaining a structured plan during the building phasePreparing mentally and physically for the cutting phase after the building phaseMemorable Quotes:“It’s ingrained into us by society, especially women, that weight going up is bad and going down is good. As a result, many of us chase weight loss our entire adult lives, which is why we don’t often maintain that weight loss.”“The time is going to go by anyway; you might as well utilize it. You might as well start now because it’s still going to be Christmas eventually, and then it’s still going to be spring after that.”Links Mentioned:Beyond the Body EP128: Cutting vs Bulking: What Should YOU Do? 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/