If you think a weight-loss plan has to be miserable to work, consider this your proof it doesn’t. If you want a tactical breakdown of a cut that moved fast without suffering, this is it.

Christina breaks down her latest fat-loss phase: losing 17.36 lbs in just over 8 weeks, and why this cut felt easier and faster than any before. She covers exact numbers, what changed (and what didn’t), and the overall mindset shift: progress comes from precision and recoverability, not punishment.

If you want proof that “work smarter” can mean better results, listen in.

Topics Discussed

• Christina's fitness backstory: chronic binge eating, harsh body image, early competing (2016–2017), weight loss struggles, back injury, and 2023 prep realities
• The “failed” 2024 cut on high cardio/low cals—proof that more ≠ better
• Goals + timeline + context: what set this win up before the even hitting the deficit
• Identity over motivation, and why suffering is not a strategy
• Exact protocols: training, cardio, steps, sleep, meditation
• Training done right, strength trends + recovery anchors, and stress management,
• Nutrition at 100% compliance ALWAYS: consistent foods, proper timing, high-quality choices

Tune in if you want the play-by-play of a cut that worked because the build was precise, the inputs were consistent, and the strategy was intentionally boring.

Key Links:

📱 Christina's Instagram

💪 Cut & Conquer Instagram

📝 Coaching Application

🌍 Free FB Community

🌶️ Shop our Meal Prep Seasoning

Episodes Mentioned:

• How to Not Get FAT During Your Building Phase: Tips for Lean Muscle Growth Without Feeling “Bulky”

• Why I Gained Weight for 15 Months Straight

• The Inner Work of Fitness Transformations

• How to Eat for Weight Loss Without Ruining Your Metabolism

• Your Leaving GAINS on The Table in Training: Here’s Why (And How to Fix it)

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

A must-listen for your next building phase if you want to gain muscle while staying lean.

This episode is for those who are doing a reverse diet, about to build, or already in a growth phase and low-key panicking about the scale, their jeans fitting, or “getting bulky.”

Bella and I talk through what a real muscle-building phase looks like; the mindset, the training precision, and the nutrition structure it takes to add lean tissue without letting it turn into a sloppy bulk. We discuss why muscle growth is a long game, why it should be taken just as seriously (if not more) than a cut, and how to stay locked in when you’re not getting those fast, visible “I’m leaner!” wins.

Topics Discussed:

• Why muscle growth is slower than fat loss, and what that means for your expectations
• Top mistakes people make in a building phase
• Mindset blocks: scale going up, clothes fitting different, fearing feeling “bulky”
• Tracking strength, training intensity, and pushing to failure
• Exercise selection for max muscle growth vs “just working out”
• High reps vs low reps vs half reps - Actual physiology behind rep ranges
• Nutrition in a build: timing, quality, and why “just eat more” isn’t a muscle-growth strategy
• Fasted training in a build (and why we don’t love it)
• Digestion, enzymes, and making sure you can actually absorb the food you’re eating
• Creatine: what it does, what it doesn’t do, and why you should take it
• How PEDs and influencers can make bad training appear good
• When to cut vs when to keep building, and why chasing constant weight loss stalls your physique
• The benefit of a coach during a build (accountability, photos, adjusting food, keeping intensity high)

Key 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

Episodes Referenced:

How to Not Get FAT During Your Building Phase: Tips for Lean Muscle Growth Without Feeling “Bulky”:

https://open.spotify.com/episode/1N4zCPaSwfGddwmB3T3O56?si=taEKQ7f-T7CXnaaQW_j2sA

Why I Gained Weight for 15 Months Straight:

https://open.spotify.com/episode/0oBmilMC9EaXzUL5RTkrgN?si=zhF-7c9VQRWjotSVEhEvLg

Cutting vs Bulking - Which Should YOU Do First?:

https://open.spotify.com/episode/61p9b8jmToiP6Db3nrK71X?si=yerbgLicTeG7Meq1HShz4A

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

Jealousy and binge eating used to derail my life. They showed up as 2am fridge raids after a tight-chested spiral of going full blown crazy-person detective mode on my partner’s phone, and “this will be my last binge” promises I never kept. I truly believed they were ingrained into my identity—toxic parts of me I’d be battling forever.

This episode is a candid look at identity change, nervous-system safety, and the frameworks I used to move from control and spirals to self-trust and regulation. I share a personal conversation around two patterns I felt destined to never escape: Binge Eating and Jealousy. And unpack my thoughts around trading control for self-trust, building safety in your body, and using lens-shifts, boundaries, and better conversations to dismantle old patterns in real time.

So, if you’ve ever thought “this is just who I am,” this episode is proof that it doesn't have to be that way.

Topics Discussed:

• Jealous spirals, story-building, and conflict you don’t know how to discuss
• Identity traps: “I’m just a jealous person” / “I’ll always binge”
• Why “people don’t change” is a protective story, not a fact
• How the frameworks that ended my bingeing helped me dismantle jealousy
• Jealousy vs. security: confidence, nervous-system safety, and identity
• The three factors in relationship triggers: you, your partner, and your worldview
• Zooming out of reactivity: “What am I making this mean?” and other lens-shifting questions
• How to handle discomfort without melting down or turning to food
• Control vs. power: boundaries, self-trust, and feeling powerful in yourself, not over someone else

If you want fewer spirals, cleaner conversations, and a version of you that doesn’t get hijacked by old patterns… press play.

Key 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

Episodes Mentioned:

EP118: Part 1 Beyond the Binge: Understanding Why We Binge Eat

https://open.spotify.com/episode/0ZLAiUXGORtvJBhaGmRa4n?si=e5af1ee691a44678

EP119: Part 2 Beyond the Binge: Creating a Path to Healthy Eating Habits

https://open.spotify.com/episode/3NKwPoass6LiPyEST2jFRM?si=6281bec16d524397

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