Beyond the Body

Welcome to the new year, 2023! Hope you had a wonderful holiday season. In this episode, there's a special announcement to share with you all — Brittany is pregnant! Christina chatted with her about her pregnancy journey and the importance of taking care of her health during this special time. The two talked about the joys and challenges of pregnancy and how Brittany has been working to maintain a healthy lifestyle for both herself and her baby. Tune in to learn more about pregnancy and how to prioritize self-care during this special time. In this episode, they talk about: Brittany's reaction upon learning she was pregnant, her thoughts and feelings during the revelation, and the reactions of those around her Working out during pregnancy Significant changes Brittany noticed in her mental, physical, emotional, and overall well-being as a result of pregnancy. Pregnancy cravings compared to regular cravings. How being pregnant has affected Brittany's training. Brittany's advice for those who may be considering or experiencing pregnancy Memorable Quotes: "The healthier you are, the stronger you are going into that journey, the better off you and your baby's gonna be." "Everything always happens the way it's supposed to, even if it seems like it isn't happening the way you had planned it. That can be a relationship, that can be a pregnancy, that can be your fitness journey. It could be other changes you're making in your life, a job, or a different career." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

SHRED is back, ladies! You may have heard about it in the previous episodes of this podcast. For those of you who missed it and to refresh your memory, SHRED is the #1 fat loss transformation program of Cut & Conquer Fitness, offered once per year — And now that once per year is coming up! In today's episode, Christina answers all the questions you may have about the program, what the program is, what it includes, who it's for, who it's not for, and what is in store for SHRED 2023. Tune in to learn about SHRED 2023! In this episode, Christina talks about: The program design, what it includes, who it's intended for, when to apply, and how to apply How the Shred program works Shred program's acceptance criteria Efficacy and intensity of the Shred program Links Mentioned: Christina's Instagram: @knifina Cut & Conquer Instagram: @cutandconquerfitness Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Working out at the gym can be intimidating to newbies. But it doesn't have to be. Tune in as Christina and Brittany gives you a beginner's guide to the gym. They walk you through some critical steps when it comes to setting yourself up for success at the gym, feeling comfortable at the gym, overcoming gym anxiety, and getting the most out of your workout, no matter what your fitness level is. There's definitely something for everyone in this episode, whether you're a gym newbie or have been going gym for years! In this episode, they talk about: Christina and Brittany's first experiences at the gym, the mistakes they made and how they ended up levelling up their gym experience Tips when it comes to what a beginner needs to focus on when you're joining a gym:The right mindset, plan, and routine Focusing on proper form and technique over weight Finding a gym that kind of fits your vibe Wearing suitable clothes and shoes to wear Things you can do to lower your anxiety and feel comfortable walking into the gym, and much more! Memorable Quotes: "There's always that anxiety about starting at the gym, but you have to remember that everyone starts somewhere. At some point we are all beginners. So you are not alone on this at all. And you can't be good at something if you don't start." "If you're struggling to get into that mindset to go and train. If you're a little nervous about having to go to a gym to work out for the first time, if you're feeling a little self-conscious, you need to remind yourself of your reasons for going to the gym and why you're doing this for you." "If you actually wanna have the best results, you need to lift a proper amount of weight in accordance to what you should be lifting and how you should be lifting it for the structure of your body and what your goals are." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

In this episode, Christina and Brittany did the end-of-the-year 2022 recap and answered some questions asked by listeners. They discuss their word for 2023 (it's special), their happy or grateful moments from 2022, and they talk about the biggest challenges they faced in 2022, as well as share some of the qualities they cultivated in themselves this year, and will be cultivating in them throughout 2023. In this episode, they talk about: An overview of Cut and Conquer Fitness' Shred Program for 2023 Christina and Brittany's words of the year for the last three years and their word for 2023 2022's happy or grateful moments for Christina and Brittany The biggest challenges Christina and Brittany have faced in 2022 and the lesson they have learned from them The qualities Christina and Brittany cultivated in themselves this year The things they would have liked to have done more of this year The thing that helps Christina when she lacks spontaneity The boundaries they are holding going into 2023 The biggest success of Christina and Brittany in 2022 Memorable Quotes: "You could have all the money in the world. You could have the career of your dreams. You could be crushing all your goals. But if you don't have anyone to come home to or to call or share it all and people that bring you happiness and joy, then what's the point in anything." "You don't learn by someone or something that you can blindly follow. You learn by doing it yourself." "If you're not happy with the person you are, the way you are, the way you look, the way you feel, you have to change. And it's not gonna change unless you do something." "When you have purpose and belief in yourself, what other people think really doesn't matter. But if you don't have purpose or confidence, other people's opinion can very easily infect your brain and body." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

The scale has many enemies. It is an instrument of torture. It also allows you to see your weight in black and white, concrete facts. However, your weight is a lot more than just the number on the scale alone. In this episode, Christina and Nikki discuss why the scale going up does not necessarily mean you gained fat and help you understand the mechanism behind the dramatic scale fluctuations. In this episode, they talk about: The scale does not provide a comprehensive picture of where you stand in your health journey Reasons why the number on the scale is fluctuating Difference between weight loss and fat loss Common mistakes people make when trying to measure their weight Alternative methods to measure your progress Memorable Quotes: "The number on the scale does not reflect or determine your progress in fitness or your progress in weight loss because the scale only just measures a number. It doesn't actually measure your body fat percentage. It doesn't actually measure how much muscle mass you have." "It's been ingrained in us that the scale going up is bad and the scale going down is good, but there are so many variables that affect whether that happens or not, besides the fact of you gaining weight or losing weight, or determining whether you've been working hard." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Christina shares her fitness journey — a crazy challenging journey filled with ups and downs, not having enough time in a day to do it all, getting sick, fighting with her eating habits and injuries, and the process of taking care of herself. She shared when she started, why she started, how she started, all the ups and downs and all the life changes, and how it's evolved into NOT just being a fitness trainer but also making it her business too! In this episode, Christina talks about: Christina's struggle with body image, body dysmorphia, and binge eating Mistakes Christina was making with her health and nutrition Things that caused Christina's fitness journey to evolve over the years and how it was impacted by body image Christina's insecurities that held her back for years, how she learned to overcome them The ups and downs of what Christina has been through Christina's transition from a full-time job to running her own business The time when Christina severely injured her rib cage and surrounding muscles Memorable Quotes: "What you focus on is what you get more of." "How the way we think about ourselves affects how we see ourselves." "When you start a fitness journey, no matter how successful you are, no matter how many ups you have, no matter how many downs you have, you're gonna get hate. People are not gonna like it. People are gonna be jealous and judge you… because they can't do what you are doing. But the reality is, as soon as you decide to make healthy changes for yourself, you're gonna get hate for it." "You've gotta be you. You can't be me. You can't be someone else. Don't compare yourself. Don't worry about what everyone else is doing. Worry about what you were doing and who you are." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Are you prone to carb cravings, especially at night? If so, Christina and Brittany are here to help! Today they explore the underlying causes of carb cravings and share some of the best solutions for beating carb cravings and how to prevent future cravings. In this episode, they talk about: A healthy body requires carbs, but they shouldn't be in excess. Reducing your carbohydrate intake in a controlled and sustainable manner that makes sense per your fitness goals Foods that are a carb and that aren't a carb Seven reasons why you might be experiencing carb cravings and what you can do about it Memorable Quotes: "Carbs are not bad. And there's a better understanding in the fitness industry lately, and even in the general public, that we need carbs. And in order to lose weight effectively, you need to be including carbs in your diet. However, we also don't want an overabundance of carbs." "A lot of people seem like they're saying, 'Eat all the carbs.' That's great sometimes. But it's also okay to reduce your carbohydrate intake as long as it's done in a controlled manner and in a sustainable manner that makes sense in accordance with your fitness goals." "The timing of your meals matters when it comes to optimal results and maintaining your hormones and maintaining your cravings, keeping things in control, optimizing your digestion, optimizing your sleep." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Do you have one side that is stronger than the other? Can't figure out why you can only do a few reps with one arm but can do many more with the other? Join Christina as she shows you how to fix muscular imbalances in the gym, so you can finally progress in your workouts and avoid injury! In this episode, Christina talks about: Imbalances in the sense of stronger and weaker muscles and how important form is Common muscle imbalances that people struggle with What should you do if you have a weaker side Exercises that can help you fix your muscular imbalances Some tips that you can use to fix your muscular imbalances in the gym Memorable Quotes: "To even out your strength imbalances when you're doing unilateral work is to add in pause reps, so this is gonna allow you to increase volume on the weaker side." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Every day, millions of people post photos on social media of their "transformation" and their new body type. But is there a cost to these trends? Listen in as Christina and Brittany explore the consequences of chasing body type "trends," how society's obsession with idealized and unrealistic body types can be very dangerous, and why it might be better to just listen to your body. In this episode, they talk about: The negative consequences of trying to live up to body type trends. Body image ideals are ever-changing Reasons why you should never chase a trend when it comes to your body Understanding and acknowledging that your worth is not attached to your body Advice on how to live a balanced life and learn what's important Memorable Quotes: "And here is the thing about body image ideals. They are ever-changing. It is constant and there is no such thing as the ideal body… You will always wind up feeling defeated and trying to chase that next trend because it's absolutely constant and it's always, always changing." "This whole journey into loving yourself starts on the inside. Because if you don't love what you have going on on the inside and who you are as a person, you're not gonna get very far." "There's never gonna be that perfect body. So stay true to who you are, who you wanna become, and just know that your worth is not attached to your physical being." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

New Year is around the corner, and some of us are trapped in our own little routine of repeating the same set of New Year's Resolutions every single year. Every January 1st, we make the same 'resolutions' to achieve greatness in areas we are not quite satisfied with. But how do you break out of the cycle of repeating homework and achieve real good results? Tune into this episode as Christina and Brittany share their strategies for achieving great results in 2023. In this episode, they talk about: Setting yourself up for success in 2023 The right time to take action for your goals, so you don't make the same mistakes in 2023 that you made in 2022 Developing an action plan for 2023 Breaking the cycle of repeating your New Year's Resolutions every year The reason why so many people hold off starting their goals and dreams Acknowledging your mistakes and learning from them  Memorable Quotes: "It is important that we start setting ourselves up for success right now for 2023 if that is your goal. The actions that you guys are taking now are creating the 2023 version of you. That person isn't made in January. That person is created right now by your choices and behaviors you choose to do today." "If you want different results, you have to show up in a way that the current version of you wouldn't show up in." "Time is gonna go by whether you use it or not. So start taking action. You can start with messy action. Start with imperfect action." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Christina discusses her thoughts on the current state of physical attraction, body image and dating in today's society. She explores what it really means to be physically attractive, the importance of self-love and accepting yourself for who you are, the concept of attractiveness in regard to dating, and how it can affect one's self-worth. In this episode, Christina talks about: Some of the causes of body image issues and how we should combat that How society's definition of beauty affects our perceptions of ourselves and others The importance of body image and what it means for your love life The body image and self-esteem problems that are running rampant in today's society Encouragement for people to feel good about their bodies, despite what society throws at them Memorable Quotes: "The really important thing to understand is that looking a certain way or losing a certain amount of weight does not equal more happiness. Changing your physical appearance will not fix your problems. It will not fix your insecurities." "Thinking that losing weight or looking a certain way will fix or heal your insecurities, it's not necessarily true. There is so much more that goes into the healing process. But working on your aesthetics is definitely a component as is working on your overall health." No relationship is perfect, and that's the same when it comes to your relationship with your body. It's not gonna be perfect. There will be good days. There will be bad days. It's gonna be ups and downs. But it's not okay to tear yourself apart. It's not okay to let someone tear you down or to compare yourself to others." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Meal prep is one of the most supportive habits when it comes to our nutrition and fitness goals. But a lot of people struggle with it. Are you one of them? Do you want to master the art of meal prep? Well then, listen to this episode to find out how. Christina shares different meal prep strategies suited to various lifestyles and personalities. Tune in to find out your ideal meal prep strategy! In this episode, Christina talks about: Strategies on how to make meal prep work for you and your lifestyle Problems some people face when trying meal prep and ideas for troubleshooting Budget-friendly cooking and meal prep tips Time management for meal prep Travel-friendly meal prep suggestions Memorable Quotes: "The big struggles with nutrition is we find ourselves wanting to grab something quick. And that's where meal prep really comes in handy because you've already prepared it." "Know how much you should be eating. Know how many carbs you should be intaking. Know how much protein you need. Know how many fats you need. Know how much fiber you need, and ideally how much you should be having per meal, per portion so that you can optimize your training." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Do you want to be the best version of yourself? Do you want to live a life where you're not held back and you're not blocked by fear? Are you finally ready to step into the most powerful version of yourself? Listen in as Christina talks about how you can become your most powerful self and shares her personal values that helped her become what she is today. In this episode, Christina talks about: Six action steps that you can use to step into the most powerful version of you:Having bulletproof values Stop caring about other people's opinions. Give as much as possible, but never put anyone in front of yourself. Taking responsibility for every single thing that happens to you Communication Stop complaining The five values Christina lives by; Integrity, Communication, Outcome-drivenness, Self-accountability, and Growth mentality. Memorable Quotes: "You are the most important person in your life, so you should be showing up for yourself and trusting yourself to show up for you above everything else." "Stop playing the victim. Stop blaming the economy. Stop blaming your spouse. Stop blaming your family. Be willing to tackle your struggles head-on and earn them into your strength." "If you want to actually be your most powerful self, you need to be number one in your life. And if you are not, you're actually hurting the people you care about. Because unless you are showing up as your best self, you cannot serve others as effectively as you could." "Live life with the awareness that you can never get time back. So all of that time you spend overanalyzing and replaying situations in your brain, that's part of your life that you're wasting, that you're never going to get back. So have open communication. The more often you have those uncomfortable conversations with people, the better you're gonna get at it." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Flu season is upon us...with it comes brutal colds, body aches, pains, and flu-like symptoms. No one likes to be sick! But if you're going to be sick... you might as well get back on track with your health goals quickly, right? So, to speed up your recovery time and get back on track with your fitness goals as soon as possible, here are a few things by Christina that you can do when you're sick. In this episode, Christina talks about: Seven fitness tips for when you are sickPrioritize your sleep Skip the cardio Take rest when you need it Don't try to lose weight while you're sick Keep eating Maintain your supplement routine Try your absolute best to maintain your momentum in some way. Memorable Quotes: "If getting sick really was a make-it-or-break-it thing, there'd be no one in good shape. There'd be no one who's achieved success because everyone gets sick at some point or another." "Sleep is the number one thing that is going to make the biggest difference when it comes to your healing. If there is ever a time to sacrifice your sleep, it is not when you are sick or not when you are injured." "Your mindset really is everything. You control everything with your perspective on what's happening to you and on how you respond to what's happening to you. And usually when something knocks us off track, whether it is a sickness, whether it's a vacation, a holiday, whatever it is, it's because we lose that focus, we lose that momentum." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Today's episode is about something we all experience: Living in a constant state of stress. We're always busy, doing something and trying to accomplish something that sometimes puts us in a constant state of stress—But we all need rest to prevent our stress from inhibiting our progress. Listen in as Christina and Brittany explain how you can go about sitting idle with your thoughts, especially if you are constantly stressed out, and normalize slowing down and being present. In this episode, they talk about: There is no need to feel guilty or ashamed about relaxing and taking time for yourself Acknowledging that you do deserve some relaxation and downtime It's okay to slow down and take time for yourself if you're in a high-stress situation. Some tips on how to avoid feeling guilty and ashamed when taking time for yourself and being present. Memorable Quotes: "Your goals don't require a rest. Your goals require you to go harder, but… there is a point where working harder becomes very ineffective, and sometimes we need to take a couple of steps back in order to really propel us forward in life. But it's so critical to be aware of when it's required to pull back and when it's required to push forward." "Be okay with slowing down sometimes and not feeling the guilt around it because if you are bringing that guilt into your rest days and your time for yourself, then you're really not using it. So remember, it's okay to slow down, it's okay to be present, but we also wanna have that discipline to know when we wanna push forward and when we wanna work harder." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Are you tired of spending every day wishing that your body looked differently? If you want to get in shape but don't know where to start, if you need some motivation to achieve your fitness goals, Christina is here to help. Today, she talks about how you can get into the best shape of your life and start loving your body again. In this episode, Christina talks about: The reason why you are staying stuck The importance of mindset, self-identity and vision when it comes to building your body Cost of not taking action to prioritize your health and fitness goals A sexy body is different for everybody, but everyone can achieve it It's never too late to build a body that you love Memorable Quotes: "Getting started is one of the most challenging parts of anything, especially in fitness, because before you start, motivation is almost always at an extreme low. We bombard ourselves with self-doubt, with fear of failure, and on top of that, we have insecurities usually around our body, feelings of unworthiness." "You can always build a better mind, a better body, a better lifestyle, no matter what life throws at you. And it's never too late to start." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Our emotions are a blessing and a curse. Our emotions are what allow us to be human, to feel something more than just a series of zeroes and ones. However, emotions can be deceptive also. We can end up in trouble if we make decisions based on them instead of logic. In this episode, Christina talks about emotions — how we can deal with them, use them to help us, and much more! In this episode, Christina talks about: Decisions based on emotions can have irrational consequences Using our emotions to help us Christina's non-negotiables when it comes to relationships E+R=O (Event + Response = Outcome) Metacognition process to create your new self Memorable Quotes: "We often make decisions based on emotion and not logic, which can work for us. It can also work against us. So we wanna focus on how we can use our emotions to help us." "You can disagree with your partner, and it doesn't mean that that relationship is doomed. It doesn't mean that there has to be a big blow up. It doesn't mean that there has to be an argument. It doesn't mean that everything else that matters to you has to be put on the back burner or go completely out the window." "A lot of us experience anxiety. A lot of us exhibit limiting beliefs, negative self-talk, even depression. And those feelings hold us back from taking action even when they are very real. So we wanna learn to control our emotions. If you can control your mind, you control not just your life, but the entire universe." "Stop using your emotions as a shield. Stop using your emotions to protect you, to keep you safe, to keep you in that comfort zone." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Eating healthily is SO expensive. Right? Well, maybe not. Christina and Brittany discuss healthy foods that are actually affordable and good for you. They challenge the idea that healthy eating is only for wealthy people with money to spend on expensive fruits and vegetables and show you how it is possible to eat well without spending your paycheck on food! Tune in and learn how to have a healthy diet that is affordable and sustainable! In this episode, they talk about: Tips on maintaining a healthy diet on a budget The difference when it comes to organic produce versus regular produce. Some facts about vegan and keto diet Some food products that are simultaneously very nutritious and easy on your wallet Memorable Quotes: "There is this idea out there that eating healthy is expensive, and of course, it definitely can be, but eating "unhealthy" can also be super expensive and often even more expensive." "Just because something says organic, doesn't mean that it's good for you or that you should buy it or that it's any better than something that is non-organic." "Just because something has a catchy healthy headline type, like a label doesn't mean that it's healthy. In fact, most things that are healthy are probably not gonna have any label on them because they're gonna be like a whole food source." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Overthinking. Everyone's been there. That little voice in the back of your head that just gets louder and louder — making you feel paralyzed and like your future is doomed if you make a wrong decision. Today Christina talks about how she overcame her habit of overthinking and learned to become more decisive. In this episode, Christina talks about: Christina's word of the year for 2022 was decisive, and how she chose it The effects of overthinking and some common behaviors of overthinkers Some concepts to acknowledge and become aware of in order to overcome overthinking Advice for improving your productivity by improving your decisiveness Strategies for dealing with overthinking Memorable Quotes: "The concept of overthinking, it's addicting. And we don't even realize how addicted to it we are until we try to break free of it." "Getting started is always the hardest part because there's that lack of momentum. So as soon as our productivity increases, so is our momentum. And if we can keep that momentum going, our progress is also going to accelerate, which means we're gonna get better results." "You are not your thoughts. You're the observer. But your thoughts can and do completely change your reality and your life. So we don't want to judge ourselves for our thoughts. We simply want to recognize, are these thoughts serving us or are they not. Because if you are not aware of your thoughts, you have no control over them." "Indecision and overthinking not only creates frustration and anxiety in your own mind, but it also can confuse your subconscious mind about what you want because that's what you're focusing on." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Halloween is almost here, and a lot of people struggle with eating healthy when this day comes around. But we want to help you stay on track amidst the treats and parties. Join Christina and Brittany as they discuss how they make Halloween work for them and share their favorite tips to stay on track during Halloween. In this episode, they talk about: Some tips and tricks to keep yourself on track during Halloween:Planning ahead and being smart about your choices Purchasing potentially alternative treats that aren't going to ruin your whole progress or diet Defining your Halloween boundaries and holding yourself accountable for them Choosing your treats and alcohol wisely Drinks and foods to avoid Making sure you hydrate with water Memorable Quotes: "Plan ahead in terms of reminding yourself of your goals, and not just planning ahead in terms of what you're going to eat, but having things prepared, having alternative snacks, alternative treats, and healthier options that aren't just jam-packed with sugar." "Alcohol is still calories, essentially empty calories. They're not serving you at all. You obviously do not need to drink at parties, but if you are choosing to drink at these festivities, these parties, just choose your alcohol wisely. Stick to super, super low-calorie drinks." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Are you struggling with bloating or digestive issues? Gut health issues are not only embarrassing and uncomfortable, but they can also adversely affect other body systems. Tune in as Christina shares some tips to reduce bloating, promote a healthy gut and improve your digestion. In this episode, Christina talks about: About the microbiome Some symptoms that can be correlated to an unhealthy gut Two main key focus areas you should look into when it comes to gut health Things to do first before taking any extreme measures for your gut health Some simple, easy tips to improve digestion and promote a healthy gut in your body. Memorable Quotes: "Having a healthy gut, and cultivating a healthy gut is so important for weight loss. It is so important for muscle gain, and it is also really important for the health of your brain." "Your gut health is central to how other systems in your body function. And your gut is actually considered your second brain." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Ladies, how do you feel when your significant other show interest in another girl's IG photos, like photos, or just straight-up comments on it or save it? Do you feel jealous or insecure? Christina and Brittany share their stories on what it's like when your partner likes other girls' IG pics. They also discuss whether or not your partner should be liking other girls' photos on Instagram and dive into why this is an issue in the first place. You're not going to want to miss this one! In this episode, they talk about: What causes the hurt when you notice your partner likes another girl's photo What does it mean when your partner likes pictures of real-life people you know compared to celebrities The two C's of relationship: Confidence and Communication Christina and Brittany's experiences with their partners liking other girls' IG photos When the roles are reversed, and you like a guy's photo on IG Some tips and advice on how to handle situations like these if they occur in your life Memorable Quotes: "Sometimes we can make the smallest problem and do something massive because we're overthinking it. We're replaying it, and we're turning it into something that it's not… but the amount of energy that we waste on things like that when that energy could be put into something useful, empowering, or our own personal development." "I am never changing at my core who I am to satisfy another person. And I am never ever gonna ask another person to do that for me." "Work on yourself. You are your lifelong project. There's no other better investment than yourself. When you're working on yourself… you feel your best. And if you are feeling good, no matter what goes wrong in your life, you will be better equipped to handle it." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

We all know that exercise is necessary in order to stay healthy, but it's not always easy to leave the house and get to the gym. But, you don't need to have a gym membership to keep yourself fit. You can start on your workouts from the comfort of your own home! Tune in as Christina and Brittany share their tips for a successful home workout so that you can reap the healthy benefits of a healthy lifestyle. In this episode, they talk about: Some tips to help you get the most out of your home workouts:Adopt the mentality that working out at home doesn't require a perfect setup Have a separate space where you can workout Plan your training according to your goals and the equipment that you have Have three sets of dumbbells — a lighter, a medium and a heavier set Find something you enjoy doing During your workout, you should be intentional and present. Try to work out in the morning Whenever you lack the motivation to workout, commit to 5 minutes of exercise Memorable Quotes: "We tend to want things to be perfect. We wanna wait for the right time, the right situation. We wanna have everything set up, but the reality is life is almost never perfect… So if you keep waiting for that perfect moment, you're never gonna start. And you're never gonna progress." "You can have a killer workout with just your body if you're doing things intentionally and you have a proper plan that allows you to do that." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

This episode is aimed at getting you the best leg day ever. Christina has some great leg day tips for you to take your leg day training to the next level. Tune in now! When you implement these tips, you won't have to feel guilty about walking out of the gym on leg day, feeling as if you could have given more. In this episode, Christina talks about: Key principles for hypertrophy (muscle growth) Tips for developing your hamstrings, glutes, quads, and calves Some common mistakes with RDL, lying hamstring curls, leg extension, leg press, squats, etc., and what you can do to fix them Smashing a few myths about squats Memorable Quotes: "For every exercise, you wanna have your head in line with your spine, so you don't wanna be looking up. You don't wanna be looking down. You just wanna kind to have that neutral head position." "A lot of machines at the gym are fantastic, but unfortunately, they're not built for everyone's body. So you really have to make sure you're adjusting that machine properly for you." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Do you ever wonder why you feel the way you do? Understanding and being able to recognize and manage your emotions can play a significant role in your success or failure. Brittany joins Christina to discuss self-awareness and how to cultivate and use it to better understand yourself and your relationships. In this episode, they talk about: What is self-awareness Christina and Brittany's struggle with self-awareness and how working on it improved their life Some signs of lack of self-awareness Tips for cultivating and improving your self-awareness The benefits of improving your self-awareness Memorable Quotes: "Self-awareness is our ability to distinguish our own beliefs from others and learning to better understand why we feel the way we feel and how we behave in a particular way." "Do not let a temporary setback become a permanent destination for you… Because it's those moments of weakness, and how you respond to them that's gonna determine your success or your failure and whether you're moving forward or backward in life." "The more self-awareness you can cultivate the better everything in your life is gonna be the better your training is gonna be, and the more present you're gonna be able to be with yourself, with your partner, with your workout plan, with everything." "Saying that you don't know something is a huge sign of strength." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

We all have a tendency to over-commit. We want to be nice people, we don't want to turn people down, and it's easy for us to get swept up in the demands of others. But there are times when saying NO is the best thing you can do for yourself and for everyone else around you. Christina and Brittany talk about Why and What is the importance of learning how to say “no” and some techniques on how to do it with ease. In this episode, they talk about: Sometimes it's great to be a people pleaser, but it's also toxic as well Encouragement to say "no" to things that don't serve you Christina and Brittany's experiences with saying "no" in the past and how they feel now when they do so responsibly Why learning to say "no" will help you become a better version of yourself Setting boundaries with people that is respected and valued. Some strategies for learning to say "no" in a healthy way so you can focus your time on the things that matter most. Memorable Quotes: "Learning to master saying no can really change our lives. Because saying no to someone else often means saying yes to yourself." "If you're saying yes to everybody, especially if you're a mom, a dad, and you're putting everyone before yourself; your physical and your mental health is going to start to deteriorate." "In terms of human development, we want to be able to grow and improve. So our capacity to do more things within reason should be improving with time. But with that growth also comes the improved capacity to say no to things that don't serve you and your current values and goals." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

You've been there before: scrolling through Instagram, feeling depleted and tired. Day after day, it starts to feel like you're not in control of your actions. Maybe you're worried about a friend who's struggling with addiction. Maybe you can't stop thinking about that thing you're addicted to whatever it is. It's time to take action. BUT HOW? Tune in as Christina and Brittany discuss addiction and how to get over it. In this episode, they talk about: About Dopamine release (a neurotransmitter associated with pleasure) Reasons why some people addicted to certain things Questions to ask yourself to determine if you're addicted to something Addiction to social media, drugs, alcohol, porn, people etc Brittany's personal experience with alcohol addiction Tips to overcome your addiction Memorable Quotes: "We typically get addicted and obsessed with things because they bring us pleasure, even when the results of doing that thing, participating in that activity or being around that person we are addicted to can cause us pain in the long run." "If you are someone who kind of has that addictive personality… it's important to have the awareness to be able to examine what it is you are trying to escape from because typically, we almost subconsciously turn to something that is gonna give us that pleasure because we're trying to escape from a certain type of pain." "Addiction is the progressive narrowing of things that bring you pleasure." "If you are addicted or obsessed with something in an unhealthy way, you will not be able to find your purpose. You're not gonna be able to find a passion because you're gonna have a distorted sense of pleasure and pain." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Who says you can't work smarter in the gym? Fitness is just as much mental as physical. Think of the time you can save on weightlifting and training and all the new things you can spend that time doing while working smarter than harder! Join Christina and learn how to use your gym more efficiently for a more productive workout. In this episode, they talk about: Busting the misconceptions that refrain a lot of people from starting their fitness journey The gym mistakes that most people make that waste their time and set them back Ben Pakulski (Muscle Intelligence): Recommendation regarding training advice and technique. Exercise execution — the importance of proper form Some tips and tricks to apply in your training. Memorable Quotes: "I'm not saying that powerlifting or training for strength is easy. It's absolutely not. But there's a big difference in terms of when your goal is to actually move a certain load versus when your goal is to challenge your muscles." "If you are anything less than advanced (beginner, intermediate), someone who has taken several months off from training. Your number one focus is going to be on your form, making sure it is perfect." "Execution when it comes to exercises is very overlooked. If you can actually dial in your exercise execution, you could realistically probably cut down the time you spend in the gym by at least half and get double the results." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness

You know what sucks? Feeling like you're stuck in a rut with no motivation to do anything. It feels like everything is a chore. But don't worry. Christina and Brittany have some tips for you to get back on track. In this episode, Christina and Brittany share with you how to get in shape and stay motivated using a few simple strategies. So, stop procrastinating and start working towards your goals today! In this episode, they talk about: Action equals motivation: Motivation is the result of taking action Some tips to boost your motivation to take action: Create a plan that excites you Make a list of things that you want to improve Remove your fears — being afraid is the greatest source of procrastination Celebrate your small wins — they lead you to a greater goal. Know what you love and do what you love Create your vision of success — if you can't visualize it, you'll never succeed. Get someone who you can be accountable to Memorable Quotes: "We assume we need to be motivated in order to take action. And it's simply not true. Motivation is the result of taking action." "It's easier to act yourself into a better way of feeling than it is to feel yourself into a better way of acting." "The reason that we feel unmotivated or that we feel unhappy is because we're waiting for motivation. And we have that delusion that we need to be motivated in order to start something." "Success is not an accident. It's the result of intentional work." Links Mentioned: Christina's Instagram: @knifina Brittany's Instagram: @beeburgess Podcast Instagram: @beyondthebody.podcast Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness

You're training consistently, eating right, and drinking enough water, yet you aren't seeing any other changes on the scale or in the gym. You feel down because you have hit a fitness plateau. Christina shares why we should not let these plateaus affect our motivation to keep progressing. Listen to the episode for practical and helpful advice in how to break through these plateaus. In this episode, Christina discusses: Why she tells her clients, “There is no such thing as a plateau.” The amount of time most people will last, before giving up The best thing to do when in a plateau - Amp up your focus Helpful advice for those with stalled weight loss Multiple tips for those struggling to get stronger, including her TOP 3 tips! Memorable Quotes: “A plateau is kind of just this fancy word that we attach to what we're feeling when we feel like there is no visible progress being made. And as humans we like to progress. It's in our nature.” “Put your head down, put your ego aside and stay consistent!...Giving up is never the answer.” Links Mentioned: Follow Beyond the Body Podcast on Instagram! Follow Christina's Instagram Work with Cut and Conquer - Coaching Application Join our Free Facebook Community! Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer Follow, Rate, and Review:Apple PodcastSpotifyGoogle Podcasts

Christina and Brittany had a fun Q&A session about fitness, including their favorite exercises, what they do on their days off, the best way to get fit, etc. They cover everything from workouts and machines to best cheat meals. Join them for this session and learn how to keep your workouts fresh and make fitness a priority in your life. In this episode, they talk about: Favorite exercises: Romanian Deadlifts (RDLs)​​, Barbell Front Squats, Bulgarian Split Squats, Dumbbell Shoulder Press, Lateral Raises, etc. Workout preference: solo or with a partner Favorite type of cardio and music to listen to during the workout Comfortable workout clothes: shorts or leggings Some good rest day activities and cheat meals The truth about some fitness myths Memorable Quotes: "When we were talking about the free weights and machines, there's a myth that machines are a safer way to weight train because you're doing it right every time. No, it's not a safer way. You can still botch machines like crazy. Especially because they're not built for everyone's body." "It seems that people believe… that in order to progress and to build muscle, you need to consistently be lifting heavier. And it's not true. Yes, progressive overload is a thing. Yes, you should be aiming to get stronger over time. But just simply lifting heavier weight every couple weeks does not guarantee you're gonna put on muscle." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Brittany's Instagram: @beeburgess Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness

What does beauty mean to you? Should everyone just accept the perception of beauty? Should you get a nose job or any other cosmetic surgery if you feel it will make you prettier? Today Christina explores the topic of body image, beauty standards, and cosmetic surgeries. She also shares how cosmetic surgery has been an empowering choice for her. In this episode, they talk about: The contradictions of body image and beauty standards Christina's struggle with body image issues Encouragement to do whatever makes you happy, boosts your confidence, and makes you feel good Stories to demonstrate how powerful and destructive our thoughts can be when it comes to our self-image Memorable Quotes: "You are not defined by your physical body. You don't need cosmetic enhancements to be beautiful. You don't need them to love yourself or to be loved. But you can also get them and still love yourself." "As long as you are healthy what is on the inside matters so much more than what is on the outside." "Your mentality dictates your reality, whatever you're thinking, whatever you're focusing on. That is what you are creating." Links Mentioned: Christina's Instagram: @knifina Podcast Instagram: @beyondthebody.podcast Vote for Cut & Conquer as Best Trainer is YMM: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: https://www.facebook.com/groups/weightsandwellness/

You're working out for months, you train hard, and you even take supplements. But you're still not getting the desired results. Here's the reason why. Christina and Brittany break down what's really going on when you're struggling to see the results of your hard work in the gym and on your diet. They discuss what a lot of people are doing wrong, how to fix it and get your body back on track. In this episode, they talk about: Reasons why you're not getting the desired results despite putting in the work: Not following a properly periodized plan that aligns with your goals. Too much cardio every day You're not prioritizing proper nutrition Lack of consistency Lifting too heavy Intermittent fasting Lack of accountability Memorable Quotes: "You cannot expect to get those amazing, elite, next-level results that you were really looking for… if you're doing the same exercises every day, doing the same tempo every day in your exercises, using the same machines, you're staying stuck in that same place. And we need to make changes and push ourselves outside of that comfort zone." "If you're keeping the same plan for more than six weeks, it's time to make a change." "When you're following just random people's workout plans on Instagram and changing it up all the time, you're not gonna see any progress. Your program has to be built for you, your goals, your body, and your specific needs." "Do what needs to be done to achieve your goals. No matter how you're feeling at any given moment, the bigger picture really is going to depend on your consistency over time." "Consistency doesn't mean perfection. It just means showing up for yourself even if yesterday was not your best." Links Mentioned: Christina's IG: @knifina Brittany's IG: @beeburgess Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

So many people have these painful experiences in their life that hold them back from being happy and successful. Are you also one of them? Don't let your painful experiences in life hold you back. Learn from Christina how to stop your pain from holding you back and using it to grow in life. In this episode, Christina talks about: The challenges Christina faced in life due to her pain and how she overcame them Overcoming anything life throws at you and living the life that you want Allowing your pain to be an opportunity rather than an obstacle Utilizing your pain as a source of strength Memorable Quotes: "Stop backing off when you feel pain. It's gonna hurt. It's supposed to hurt. That discomfort is what's going to allow you to transform into the person you're meant to become." "The depth of pain is the depth of your struggles. And that's also the depth in which you can be fierce and successful." "All of those obstacles, they're real. But you have to realize that you hold the pen. It's not about what happens to you; it's about what you do." Links Mentioned: Christina's IG: @knifina Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

Christina shares how dealing with the loss of a loved one shifted her perspective of life and opened her eyes to the hidden blessings that come from the worst things in life. She tells what it means to live your best life, why it is important to live in the moment, and how we can learn from our memories of the past. In this episode, Christina talks about: How losing a loved one changed Christina's perspective on life:Understanding how fragile and unreliable every day of your life is Not taking your loved ones for granted — letting them know how grateful you are for them. Knowing that tomorrow is not guaranteed for you or anyone around you Living selfishly — doing what you want, feeling what you want, being surrounded by people you want, and not being sad over things that don't matter Memorable Quotes: "The first thing that shifted inside of me… was the very concept of just how fragile and not guaranteed every single day of your life is." "Everyone who is important to me knows that they are important to me because I do not want another person to ever leave this earth, not fully knowing how much I truly am grateful and appreciate their entire being." "You don't know what tomorrow holds; that's why practicing gratitude is so important. That's why taking action on your goals is so important. Today is the only day that is real. The future is an imagined present, and the past is just memories of the present. So live your life to the fullest because tomorrow is not guaranteed." Links Mentioned: Christina's IG: @knifina Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

We all know the body follows where the mind goes — the physical results follow mental training. So, when you learn to control your mind, you're on your way to success. Join Christina and head coach of Cut & Conquer Fitness, Brittany Burgess, as they discuss mental toughness and how to build yours, why it's important, and what your life would look like if you achieve it. In this episode, they talk about: The difference between physical strength and mental strength Why building mental toughness is essential for long-term success in life and especially in your fitness journey Some practical steps you can take to cultivate mental strength and improve your discipline How mental strength can make or break your progress Memorable Quotes: "There are days you wake up and do not want to work out, do the meal prepping, or go to work. You want to stay in bed. And that's where our mental strength comes in to pull you out of that. It pushes you forward when those days get hard because it's not always going to be easy. And being physically tough is not going to pull you out of those circumstances." "Everybody is capable. It's just like everyone is capable of being physically strong. You just have to put the work in for it." "The ability to keep going is really what separates the elite from the average." "Let go of your need for validation and external approval. Start recognizing your unique internal value. Don't worry about what everyone else is thinking…honor your unique qualities by being proud of the value you provide to others." Links Mentioned: Christina's IG: @knifina Brittany's IG: @beeburgess Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

Today's episode is all about relationships because whatever is going on in your personal life will also be reflected in your fitness journey. Join Christina as she speaks about toxic relationships and how they affect our lives. In this episode, they talk about: Relationships that are toxic and knowing when to let them go Influence of your relationships on your life and the lives of those around you Christina's personal philosophy about relationships Signs of toxic relationships Advice for you if you think you're in a toxic relationship Mistakes that Christina made in her prior relationships Memorable Quotes: "Being in a toxic relationship can be so challenging to get out of and that toxicity that we get stuck in no matter whose fault it is, becomes our normal, and we almost get desensitized to what is going on." "The people who you surround yourself with are either going to contribute to your growth or your stagnation, and this can apply to your entire family." "When you are spending so much of your time, of your energy on trying to fix another person, trying to change another person into who you want them to be, and they are not reciprocating, they are not responding to that you're wasting your time, and you're wasting your life." "If you don't feel like you can be all of yourself in your relationship, there is a huge problem." "You are worthy, and you have the right to cut ties with anyone who is holding you back and unwilling to communicate and work on collective improvement." Links Mentioned: Christina's IG: @knifina Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

Your shoulders are one of the key parts of your body that make a big difference in your physique. However, training the shoulders can be very tricky and challenging. Tune in to hear some helpful tips and tricks from Christina and Brittany Burgess on how to train your shoulders effectively. In this episode, they talk about: The three different shoulder muscles: Front delts, Lateral delts, and Rear delts Some tips and tricks to train your shoulder muscles Choosing the right workout clothes for your upper body day Figuring out how much weight you should lift to train your shoulder Mistakes and things to avoid with your shoulder exercises Role of genetics in how you can manipulate exercises to fit you and your targets better Memorable Quotes: "Genetics play a role in how your body looks, how your body changes in terms of weight loss and metabolism and everything. But genetics also play a role in how you can manipulate exercises to better fit you and better fit your targets." "If you are someone who struggles to build a certain muscle, whether it's your shoulders or somewhere else, sometimes training that muscle first will be really beneficial to you." Links Mentioned: Christina's IG: @knifina Brittany's IG: @beeburgess Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

Do you find yourself dieting but not losing weight? Have you wondered why no matter what you do, you can't lose weight? Perhaps you are making one of these seven diet mistakes. With regular guest Brittany Burgess, Christina explains the seven diet mistakes most people make without realizing it and how it totally derails us. In this episode, they talk about: Dieting mistakes that you might be making without realizing it: Starting a diet or training program too aggressively with an all-or-nothing mentality Cutting all of your carbs fully Expecting your results to be linear Doing a lot of cardio that you can not MAINTAIN Obsessing over the scale Not reverse dieting after a cutting phase or a weight loss phase Not working on your mindset Tune in to know in detail about these mistakes and what to do instead so you can end the dieting cycle and be healthy forever! Memorable Quotes: "We've kind of been programmed by the society to, unfortunately, believe that eating less and doing more is the best way to lose weight or make progress, which is totally the opposite." "Unfortunately those fast results that most people are looking for are the worst type of results. If you are making extremely fast progress specifically with weight loss, it's likely that the progress is going to be very short-lived. And you're going to pack that weight on extremely quick after you hit that number on the scale." "Progress photos and or videos are the most powerful measure of progress. Because even your measurements don't provide a full picture, assuming that you are being measured in the exact same spot every single time…and also the fact that you could be putting on muscle, which will then affect the measurement." "Your mindset is essential to making any lasting change." Links Mentioned: Christina's IG: @knifina Brittany's IG: @beeburgess Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

Today Christina is joined by Brittany Burgess, one of the head coaches at Cut & Conquer Fitness. The two talked about quad training, the benefits of certain quad exercises, their favorite sets, as well as some specifics on how to hit your quads at home versus at the gym. In this episode, they talk about: The four quadriceps muscles and the benefits of training your quads and leg muscles Some tips to help you work your quads and squats Common mistakes most people make when exercising their quadriceps Brittany and Christina's favorite exercises and sets for the quad day or leg day Using Smith machine effectively Home versus gym workouts for your quads Links Mentioned: Christina's IG: @knifina Brittany's IG: @beeburgess Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

If you have difficulty staying motivated and on task or continually postpone things for a later date, then this episode is for you. Christina discusses cracking the code to consistency so you can stop procrastinating forever and progress towards your goals. In this episode, Christina talks about: The two main problems that we face when we set a task Getting out of a slump and staying on top of your game The roadmap to consistency The reasons why we can't get ourselves to do the things we need to do Action steps if you're stuck, or having difficulty getting back on track  Memorable Quotes: "A vision is so so powerful…you need vision to align everything else along the way, and keep yourself on the right path." "We can set goals along the way to drive us forward. Goals are great…but what is more important than the goal is the system in which we use to achieve that goal." "Humans seek happiness, and shy away from fear; it's what we're designed to do. Back in the day, it used to help us. But nowadays, it usually hurts us, especially when it comes to making progress." Links Mentioned: IG: @knifina Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

Do you feel like you're stuck in life? Are you not happy with the way your life is going? Then it's time to do something about it. You should start being yourself and pursue what you want in life in order to live a happy and successful life. Christina emphasizes the importance of being yourself and pursuing what you want in life rather than becoming somebody you are not. In this episode, Christina talks about: About what it means to know yourself and be yourself Some examples from Christina's life of what being authentic to herself did for her Encouragement to being true to who you are The positive impact fitness has had on Christina's life Why Christina doesn't like the “fake it till you make it” mentality  Memorable Quotes: “The longer you wait to be you, the longer you wait to pursue what you want in life and who you want to be, the longer it's going to take the right people and the right opportunities to come into your path.” “Growth always comes from outside of the comfort zone.” “Whatever that is for you, you can do it. There's literally nothing standing in your way except for you.” Links Mentioned: Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0 IG: @knifina Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

Wondering why your back hasn't been improving even after months and months of exercising? Probably you're training your back wrong. Having a defined back doesn't only look good, but it's also so important for posture and proper movement, and building a well-defined back can be a challenge — especially since the back musculature is hard to see and complex. Christina talks about some common back training mistakes, how to train your back muscles optimally, and much more! In this episode, Christina talks about: About the two main muscles in your back: lats and rhomboids Some key principles for adequately training your lats and rhomboids Some common back training mistakes Tips on how to do back exercises properly to speed up your progress Christina's favorite back exercises that're ideal for learning and feeling your back muscles optimally Memorable Quotes: "One amazing way to really create that hourglass look is to train your back as well as to train your glutes." "Having a defined back doesn't only look good, but it's also important for posture and proper movement in life." "More is not always better, and when it comes to learning proper execution of an exercise… you're gonna want to master the skill of a small number of exercises and focus on doing them perfectly." Links Mentioned: Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0 IG: @knifina Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

Christina shares the pillars that have helped her grow as an individual, become a stronger and more confident person and lead a meaningful and happy life. These pillars can be a key to your own success and happiness! In this episode, Christina talks about: The four pillars that Christina is currently living life by Living your life the way you want Being confident and not being intimidated by people's judgment Knowing yourself and acting in alignment with your identity How fitness has transformed the lives of so many people Memorable Quotes: "Don't be afraid of someone putting you down for something you're doing because that person who is putting you down is already below you, and they are afraid of you. That's why they're putting you down." "Life is literally like a big mirror. So whatever is going on or isn't going on in your personal life or your career, it's also going to be affected in your health and fitness." "If you are worried about what others think of you, your life isn't even really yours." "We only have one life, and the way that you live each day is the way that you are living your life." Links Mentioned: Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0 IG: @knifina Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

Are you training hard and eating right but still feel like failing to get the results you want? Then listen to this episode to learn where things are going wrong, so you can troubleshoot the things that could be holding you back. Christina shares three things that will change how you think about fitness, especially when it comes to your goals and progress. In this episode, Christina talks about: Tips for getting the most out of your workouts and time at the gym The analogy of squeezing an icing bag and the analogy of baking a cake Three things that are complete game-changers when it comes to fitness: Losing weight and losing fat are completely different things — so stop chasing weight loss You don't have to lift heavy weight to achieve hypertrophy or fat loss Anyone can achieve their fitness goals and can sustainably integrate fitness into their lives — regardless of their shape, background or genetics Memorable Quotes: "You can absolutely lose weight without ever even taking a step in a gym or even technically doing any exercise. As long as you are in a calorie deficit, However, weight loss without exercise is likely going to be sub optimal when it comes to your body composition." "Don't worry so much about the number on the scale. Make sure during your fitness journey, that you take photos…photos show so much more of the actual physique and body composition changes than the scale ever will." "Anyone can integrate fitness into their lives. it doesn't matter how old you are, how out of shape you are, your background, your genetics… because you and only you are in control of your life. And if you want it bad enough, you can absolutely 100% achieve your fitness goals." Links Mentioned: Nominate Cut & Conquer Fitness for Best Trainer in YMM Here: https://fortmcmurray.communityvotes.com/2022/04/sports-recreation-and-fitness/personal-trainer?fbclid=IwAR2-69-e3yUIl83gziO7xBtn2l3UkQKolNqr09gNeJGqGU4FPCgQIaDASr0 IG: @knifina Coaching Application: https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community: www.facebook.com/groups/weightsandwellness/

How would you describe a normal day for you? How do you feel about your life and habits? Are you stuck in the same routine you follow daily without any change? Is your normal keeping you in a place you don't want to be? If so, then this episode is for you. Listen in as Christina encourages you to examine your “normal” to understand why you go up and down in fitness and life but fail to make meaningful progress forward. In this episode, Christina talks about: The need for you to analyze your “NORMAL” The reasons why some people are more successful and fitter than others Things you can do to change your normal Why do we experience the two steps forward, three steps back trend in fitness Memorable Quotes: "Whatever your normal is, this is going to be your set point. It's going to be your standard; you can go over this point, and you can go under this point." "Whatever your normal is, is what you will be. And until you change that normal that standard, it will remain as is because that is where your behaviors take you." Links Mentioned: Christina's Instagram - https://www.instagram.com/knifina Coaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community - https://www.facebook.com/groups/weightsandwellness

If you're confused about your nutrition intake or if nutrition is hindering your efforts to reach your health and fitness goals, then this episode is for you. This episode is going to provide you with some valuable insights and practical tips for improving your nutrition so that you are no longer obstructing your health and fitness goals. Christina addresses some of the most common nutrition mistakes people make in this episode. In this episode, Christina talks about: The three biggest mistakes with nutrition that people make and what can be done to fix them: 1. Eating insufficiently and under eating nutritionally but overeating in terms of calories 2. Eating too much of the wrong things — in order to have optimal results, you should consume optimal foods. 3. Binge eating — the physiological and psychological component of binge eating Memorable Quotes: "A lot of people's lack of progress comes not from neglecting to work out, but from not prioritizing their nutrition." "We all know that motivation will come, and motivation will go. That's why creating new habits and powerful rituals on the good days is so important." "Nutrition is something you will always have to work at. But once you understand and embrace the basics of what works for you and what works for your lifestyle, it becomes so much easier, and that habit of healthy eating and portion control just becomes part of your identity and part of your life." Links Mentioned: Christina's Instagram - https://www.instagram.com/knifina Coaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community - https://www.facebook.com/groups/weightsandwellness

The act of self-sabotage is something that most of us do and are often quite confused about, believing that we have no control over it. But what if there is a way to retrain your brain to stop self-sabotaging so you no longer become your own worst enemy? Listen in to Christina as she discusses self-sabotage and how to eliminate it. In this episode, Christina talks about: What is self-sabotage and how does it affects your goals Figuring out the circumstances when you feel self-sabotaging and identifying how you are self-sabotaging yourself Why self-sabotage is a psychological problem, not a physiological one How to negative through your emotions and identify your triggers for self-sabotage The challenge with breaking the cycle of self-sabotaging Things you can start doing to stop self-sabotaging  Memorable Quotes: "It's not your body that decides to skip a workout, it's your mind that makes that choice." "If you're trying to change the physical without changing the mental first, it's very unlikely you will be able to sustain your results in fitness. Because the mental is what dictates the physical realm. It's your mindset that creates the circumstances." Links Mentioned: Christina's Instagram - https://www.instagram.com/knifina Coaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community - https://www.facebook.com/groups/weightsandwellness

Do you wish you were fitter but can't stand the thought of training or working out in the gym? Or are you having trouble sticking to your fitness plan? Then, this episode is for you. Christina talks about the things that you need to put your focus on if you are interested in embracing fitness into your lifestyle. In this episode, Christina talks about: The three essentials of building fitness into your life Traits exhibited by people who have successfully incorporated fitness into their lives and identities Tips for people who aren't enthusiastic about working out Difference between discomfort and misalignment Reasons why some women start a fitness program and despise it or don't stick with it Memorable Quotes: "Everyone is so different. What works for one person is not necessarily going to work for another because your body is different, your lifestyle is different, your hormones are different, your schedule is different." "Being a good trainer, being a good coach is an art. There is a lot more to it than simply building a good periodized plan that enables progressive overload and meaningful growth over several weeks or months." "When we talk about fitness as a lifestyle it really is a marathon; it is not a sprint." "When you have a vision and a purpose, fitness starts to go beyond the physical. And that's when it becomes a part of who you are, and a part of your identity." Links Mentioned: Christina's Instagram - https://www.instagram.com/knifina Coaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community - https://www.facebook.com/groups/weightsandwellness

Christina sat down with Brittany Burgess, one of the head coaches of Cut and Conquer Fitness, to talk about some fun fitness stuff. The two had a casual conversation about some fitness topics, including their preferences for foods, exercise, lifestyle, and things relating to health and fitness. In this episode, they discuss: About their workout habits and the time that they prefer to work out. Favorite pre-workout energy drinks, workout splits, protein bars, etc Some underrated exercise and their least favorite body part to train Their favorite ways to eat Brussels sprouts, their grossest health food, and the best healthy meal they could eat every single day Links Mentioned: Brittany's Instagram - https://www.instagram.com/beeburgess/ Christina's Instagram - https://www.instagram.com/knifina Coaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community - https://www.facebook.com/groups/weightsandwellness

Summer might seem far off now, but the time will pass anyway. All the months you spend indoors waiting for warm weather will finally be worth it when you get your swimsuit out. And certainly, you don't want to be that person looking in the mirror three months from now and regret not working on yourself sooner. Christina talks about why it is the best time to get clear on your summer body vision and how to do that. In this episode, Christina talks about: How you can rediscover your true self and find out who you want to be Figuring out the behaviors you need to exhibit to achieve your goals Why it is the right time to begin working on your summer body The mistakes people make to their bodies after summer ends Memorable Quotes: "No matter how bad you want those results, results cannot come before the actions. There is no way that you can achieve a desired outcome without taking the actions required to get there." "Success is pretty much guaranteed with anything in life if you are working hard at the right things. But if you are working hard at random things, at uncontrolled things, at too many different things, you're going to get those random uncontrolled results. And random results are not good." "It is so much more valuable to give 70% effort 100% of the time, instead of 100% effort 30% of the time." "No matter how old you are, no matter where you are in your life, how out of shape you are, any crazy diets you've tried in the past, no matter how should you feel in your body right now, it's never too late to turn your life around." Links Mentioned: Christina's Instagram - https://www.instagram.com/knifina Coaching Application - https://form.jotform.com/cutandconquerfitness/coaching-application Free FB Community - https://www.facebook.com/groups/weightsandwellness