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.

Ever wondered what it REALLY takes to lose 160 lbs and keep it off?

In this episode Christina is joined by one of Cut & Conquers’ longest-standing clients (and one of her closest friends), Karley, to break down the real challenges of extreme weight loss, building muscle, and unlearning toxic fitness advice.

Karley shares her 7-year transformation journey, from feeling judged in the gym to becoming an absolute machine in training, nutrition, and mindset. We dive into what actually works for long-term fat loss, how to navigate weight plateaus, and why form, food, and mindset matter more than any fad diet ever will.

Karley offers valuable advice for those on a weight loss journey, including the reality of loose skin after losing over 100lbs, and emphasizes on the importance of having a supportive coach.

Topics Discussed:

• Why crash diets and fast weight loss often backfire, leading to metabolic damage & weight regain.
• The power of training with intention: How Christina helped Karley train her movement patterns for lasting muscle & strength.
• Overcoming food noise & binge eating—the biggest mindset shifts that changed Karley’s approach to nutrition.
• Muscle matters. The more muscle you have, the easier it is to lose fat and keep it off.
• Weight loss isn’t linear. Plateaus, setbacks, and fluctuations happen.. but quitting isn’t the answer.
• Loose skin, body image & self-acceptance after extreme weight loss.
• Why trusting your coach is everything and how following a structured plan from Cut & Conquer made all the difference.

Make sure you tune into the next episode for part 2 with Karley!

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.

Thinking about booking an in-person PT session? Curious about what’s new at Cut & Conquer? Or maybe you just want to hear about my possessed stair climber that nearly takes my soul? In this episode, I’m covering it all: PT details, booking info, life updates, fitness talk, and a fun Q&A to wrap it up.

Topics Discussed:

• PT Sessions Are Back! Why I’m offering them again, who they’re for, and how to book
• Cut & Conquer Exclusive Client Workshops: Monthly in-depth breakdowns of key lifts (first up: SQUATS!)
• Limited Availability: Why spots are limited per week & how to get on the waitlist
• Exclusive Training Environment – Private, no crowds, and everyone is working with a Coach.
• No Membership Fee for C&C Clients: Just book your session and show up, no long-term gym commitment required.
• Perfect for our clients who train at home. Book in, learn equipment, and build gym confidence without gym anxiety.
• Why I’m shifting away from traditional PT models and focusing on education-based coaching

Links

🔗 Ready to book? DM me for the link & be ready to answer some questions

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 breaks down macronutrients (macros) in a way that actually makes sense.

Whether you're stuck in a plateau, struggling to build muscle, or overwhelmed by conflicting nutrition advice, this episode will give you the facts on how food really impacts your body.

Topics Discussed:

• What macros actually are and why they matter more than just counting calories.
• Why "all calories are equal" is misleading and how food choices impact your metabolism, body composition, and hunger.
• Understanding calorie deficits & surpluses (and why deeper deficits aren’t always better for fat loss).
• High-volume vs. low-volume foods: The key to stay full while cutting fat AND hit calorie targets to build muscle.
• Common macro mistakes, like: Why 100g of rice ≠ 100g of carbs.
• Why you can’t out-train a bad diet, no matter how much cardio you do.
• Reverse dieting: How to stop the cycle of weight “regain”

Key Takeaways:

• Macros aren’t just numbers—they dictate whether you lose fat or muscle, how full you feel, and how your body functions.
• Macro calculators are garbage. Generic online calculators don’t account for metabolism, dieting history, muscle mass, hormones, training intensity, and so much more. Stop relying on them.
• Flexible dieting vs. meal plans—which approach works best for your goals?
• If your metabolism feels “broken,” it’s not—but it is adaptive. Learn how to work with it, not against it.

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.

In this episode, Christina and Brendan recap their recent trip to Mexico, detailing their experiences at two resorts: Breathless Riviera and Temptation Cancun.

They discuss their travel arrangements, the differences in their airport experience compared to the previous year, and provide insights into the amenities, entertainment, beach, nightlife, and food at both resorts.

The couple go over “pros and cons” of each resort, share their thoughts on the spas, pools, drinks, and guest dynamics; concluding with their thoughts on the overall experience and tips for future visitors.

Links

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

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

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

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

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

In this candid and deeply personal episode of Beyond the Body, Christina takes you on a journey of self-reflection, diving into her evolution as a coach, leader, and individual.

This raw and unscripted conversation explores themes of body image, emotional growth, jealousy, self-trust, and the interconnected challenges we face on our fitness and personal development journeys.

Topics Discussed:

• The podcast’s growth over the past three years and Christina’s plans for more personal stories and insights into upcoming episodes.
• The reality of body dysmorphia and how it impacts even those in peak physical condition.
• Practical strategies to challenge and reframe limiting beliefs about your body.
• The complexities of emotional influence on one’s body image.
• The interplay between jealousy and trust in relationships.
• Why self-trust matters more than trusting external circumstances or others.
• Identifying and overcoming self-sabotaging patterns in fitness, relationships, and life.
• Navigating stress and perfectionism, and the need for emotional awareness in personal development.
• The importance of momentum in your fitness journey and how to manage setbacks proactively.
• Viewing struggles as opportunities for growth, rather than as definitions of who you are.

Links:

• Remember, your challenges, traumas and past circumstances do not define you—they are experiences meant to help you evolve.
• 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.