Training hard and consistently, but not seeing changes in your body? Chances are, you're focused on the wrong metrics.

In this episode, Christina outlines the key elements of a quality workout, debunking common misconceptions about fitness and explaining why most people are unknowingly wasting time in the gym.

Christina exposes the most overrated (and misunderstood) markers of a “good” workout—like how much you sweat, how many calories you burn, or how long you train; while explaining what actually drives progress in the gym.

She discusses the elements that define a quality workout, including stability, intensity, and control. Christina also highlights the importance of program design and exercise selection tailored to individual goals.

The conversation further explores the concept of proximity to failure in training and how to navigate soreness and recovery effectively. Plus tips on supplements that are actually worth taking, and why "junk reps," poor form, or chasing your ego in the gym will leave you spinning your wheels.

Key Topics Discussed:

• Why more sweat ≠ more fat loss (and what does)
• The most common training mistakes that stall fat loss and muscle growth
• How poor form and “junk reps” are sabotaging your results
• Why nutrition plays a more significant role than workout intensity in weight loss.
• The reason HIIT might be hurting your fat loss progress
• Comparing yourself to those using performance-enhancing drugs is misleading.
• Soreness is part of the fitness journey; learning to manage it is a MUST.

Christina's Instagram: https://www.instagram.com/knifina/

Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Christina dives into the often-overlooked but crucial role of maintenance phases in a fitness journey.

Whether you're working towards fat loss, muscle building, or body recomposition, understanding when and why to implement a maintenance phase can make a huge difference in your long-term success.

Christina shares her personal struggles with embracing maintenance and offers insights into how to approach it effectively.

Topics Discussed:

• Why high achievers struggle with the idea of NOT actively cutting or building.
• The difference between a reverse diet (transition) and a maintenance phase.
• Why your first few maintenance phases should be structured—with a coach—to prevent self-sabotage.
• How progress still happens during maintenance (recomposition, strength gains, metabolic efficiency).
• Why your metabolism is NOT a set number, and how daily energy and metabolic fluctuations play a role.
• Avoiding the mistake of confusing stagnation/sabotage with maintenance and ignoring issues like poor nutrition adherence or subpar training quality.
• Why maintenance requires just as much structure and discipline as other phases—it’s not a free-for-all.

True sustainability lies in learning how to maintain progress, even WITHOUT a critical goal in mind.

Links Mentioned:

Christina's Instagram: https://www.instagram.com/knifina/

Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

Hosted on Acast. See acast.com/privacy for more information.

Is weight loss surgery the easy way out? Why do relationships change when you lose weight? Does extreme weight loss actually make you happier? Can surgery "fix" your relationship with food, or does going under the knife make it worse?

In Part 2 of our two-part series, we continue the conversation with Karley, a longtime Cut & Conquer client who lost over 160 lbs—answering these questions and more.

We tackle the stigma around weight loss surgery and the unexpected challenges of transforming your body and lifestyle. From plateaus and fitness shaming to friendships and dating after weight loss, this conversation pulls back the curtain on what transformation really takes—and why the hardest part isn’t just losing the weight, but keeping it off.

We also break down the mental and physical shifts needed for long-term success, and why building muscle, fueling your body properly, and rewiring your mindset are the keys to a sustainable and fulfilling transformation—not just hitting a number on the scale.

Topics Discussed:

• The stigma of weight loss surgery and why Karley resisted it for years
• Why habits matter more than the surgery itself
• The hardest parts of extreme weight loss that no one talks about
• Fitness shaming & relationships—how weight loss affects friendships, dating & social circles
• Why a lot of people regain weight after surgery (and how to avoid it)
• Loose skin, body confidence & navigating identity shifts post-weight loss
• Cut & Conquer's approach to avoiding major health concerns post-surgery

Links

Christina's Instagram: https://www.instagram.com/knifina/

Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/

Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all

Hosted on Acast. See acast.com/privacy for more information.