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.

If you want to build lean muscle without looking bulky, this one’s for you! Especially if seeing the number on the scale go up freaks you out! 😬

In this episode, I break down exactly how I ran my best growth season ever! Including important tips for building muscle with minimal fat gain, and how this set me up for the easiest fat loss phase of my life so far.

I walk through the actual protocols I used this year to structure my growth phase to bias gains toward lean tissue. I also myth-bust “toning” reps and talk training frequency, cardio, steps, supplementation, and the data to track so you can avoid unnecessary fat gain or feeling “too bulky.”

Topics Discussed:

• What a building phase is and why trying to “lose fat and build muscle at the same time” stalls most women
• “Toning” misinformation on light-weights/high-reps vs heavy-weights/low-reps
• Taking the build as seriously as the cut: programming, progression, and recovery
• Strength tracking and exercise selection for hypertrophy
• Daily scale data: using trends and averages (not single weigh-ins) to steer the surplus
• Sleep, digestion, and bloodwork: the unsexy levers that move everything
• Training frequency: why I’ve switched to 4 lifting days/week
• Phase timing: how to align your reverse/build/cut with real life so you actually succeed

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 

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

If you feel like your fitness goals still depend on “feeling motivated,” this episode will save your sanity.

Bella flips the mic and puts me (Christina) in the hot seat. We dig into “motivation” (and why I rarely rely on it anymore), how to align your fitness journey with your actual life seasons, how I choose clients, and why I coach the way I do. Plus a fun detour on our childhood dream jobs and how they weirdly connect to the careers we have now. 

Topics Discussed:

• Motivation vs. focus: Using strategy instead of hype

• My ideal type of client to coach (and why “just tell me what to do” is a red flag)

• Adaptability: when to push, when to pull back, and how to approach obstacles

• Friction reduction at home: simple systems so workouts and meals run on autopilot

• My coaching lens: education, ownership, and long-term results

• What “adapt to overcome” looks like in practice. 

• Mindset for tough weeks: how to stay in motion without spiraling

Most people aren’t inconsistent because they are lazy, they’re relying on motivation for a plan that actually needs structure and systems. If you build around focus, seasons, and environment, you’ll get what you actually want: steady progress, less mental load, and confidence you can handle a chaotic week without losing momentum.

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 

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

If your goal is a tighter waist or a flat stomach, but you’ve been told “you can’t spot reduce fat” or that there’s nothing you can do for belly fat — you’ve been misled.

You CAN bias your results toward a smaller waist… but only if you understand the mistakes most people make and how to fix them.

Because it’s not going to happen by doing random ab workouts, slashing calories, or jumping on whatever TikTok fad is trending this week.

In this episode, Christina breaks down the biggest mistakes keeping you from the flat stomach you want, and exactly what to do instead.

Topics Discussed:

• Why endless ab work won’t flatten your stomach — and what will
• The difference between training for fat loss vs muscle growth
• How under-eating (and then overeating) slows your metabolism and keeps your waistline puffy
• The role of stress, sleep, digestion, and biofeedback in belly fat loss
• Why chasing the scale can actually make your stomach look softer
• The start/stop cycle and how inconsistency keeps you bloated and stuck
• How to bias your results toward a tighter waist without falling for gimmicks

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

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

If you’ve ever said “I just need to get motivated again”...

Maybe you start strong, but can’t seem to maintain it...

Or you keep reverting back to the old version of you you’re trying to outgrow...

This episode is the wake-up call you didn’t know you needed.

Christina shares why most people lose motivation, and how to break free from the subconscious patterns holding you back.

We dive into habit gravity, default patterns, identity loops, and the behaviors you unconsciously fall back into when life feels chaotic. You’ll learn simple but powerful tips to stay consistent and finally build the version of you who knows how to course-correct instead of downward spiral.

Topics Covered:

• What “habit gravity” is and how it quietly pulls you into sabotage
• Why “I’m just not motivated” is a lie your brain repeats to stay comfortable
• The ACTUAL reason you keep over-eating at night, skipping workouts, and breaking promises to yourself
• Why integrity to yourself is more powerful than discipline
• How your surroundings and environment shape your identity
• Tactical strategies to simplify success and remove friction (gym and food prep rituals, dopamine stacking, and routines that work even when you don’t feel like it)
• How to reverse-engineer your self sabotage patterns for success

You don’t need more motivation, you need to stop doing the things that make success harder. Because progress doesn’t care how you feel—only what you do.

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

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

We met our clients in person for the first time, and it brought up more than we expected.

Body image. Identity. Connection. And self-worth. Let’s talk about it.

In this episode Christina is joined by the Cut & Conquer Coaches to discuss the unforgettable moments from their first-ever live in-person client event. From connection to community, the coaches reflect on what made the weekend so impactful and how these moments tie back to the deeper themes of body image, mindset, and transformation.

We open up about how we see ourselves, how body image shows up in real life, and the unspoken body image stories we all carry.

If you’ve ever struggled to accept how you look, even at your leanest...

Or felt pressure to “get back” to a past version of yourself... This one will hit home.

Topics Discussed:

• What it was like meeting clients (and each other) for the first time in person

• The emotional impact of creating deeper connections beyond the DMs and check-ins

• Recapping the weekend fitness workshops, awards ceremony, and main event

• The pressure of body image and how mindset shapes the way we see ourselves

• Personal stories about the Coaches feeling out of alignment with their body, even when others “thought they looked great”

• The mental toll of weight gain and realizing how distorted our self-perception can be

• Why comparing yourself to a past version of you will keep you stuck—and what to do instead

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

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

Join Christina on a sneak peek into a LIVE Cut & Conquer coaching call, where she dives into the biggest fat loss and muscle building mistakes with her clients!

Cardio? Snacking? Sodium? Meal Timing? Hydration? Cortisol? Recovery? Warm Ups? Imbalances? Performance?

Christina DIVES INTO ALL OF IT AND MORE! You won't want to miss out on this must-listen episode!

If you’ve ever felt like you’re eating clean but not losing weight, lifting heavier but not building muscle, or doing cardio daily but still stuck…

…it’s probably not about motivation or effort. It’s because your training and nutrition don’t match your actual goal.

In this episode, Christina walks you through the real difference between fat loss and muscle growth—why they require totally different inputs, and how to stop wasting time spinning your wheels. From metabolism myths to macronutrient breakdowns, you’ll learn why more isn’t always better and why “healthy” eating isn’t the same as effective eating, plus science-backed strategies you can actually use.

Topics Discussed:

• How fat is actually lost (and where it goes)
• Why more cardio ≠ better results (when its useful and when it backfires)
• How to train based on your actual goal
• Why nutrition is the deciding factor in whether you lose fat or gain muscle
• What metabolism really is (spoiler: it’s not boosted by fat-burning gummies)
• The problem with “healthy eating” when you’re trying to change your body
• How people fall into the trap of mixing training goals—and get stuck

Key Takeaway:

If your inputs don’t match your desired output, you’ll never get the results you want. Stop trying to build a lasagna with cake ingredients—and start following the right recipe for your body and goals.

🎧 Ready to stop guessing and start seeing results?

Hit play and let’s fix your strategy.

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.

This week, the Cut & Conquer coaching team is in the same room for the very first time! Christina, Ramzia, Tasha, and Bella come together LIVE for an unfiltered, hilarious, and vulnerable Q&A.

From fitness myths they used to believe, to self-sabotage, binge eating, anorexia, and moments they wanted to quit the lifestyle entirely— this episode dives deep into mindset struggles, the toxic trends in the industry, and the real work it takes to make fitness sustainable.

Expect plenty of laughs, connection, and the kind of raw conversation you wish more coaches would have. If you've ever felt like you're alone in your struggles, overwhelmed by fitness or food "rules," or unsure how to stay on track while living your life, this episode is for you.

Topics Discussed:

• Misconceptions about food, metabolism, and fat-burning foods— and the rituals we clung to early on
• The toxic trends on social media that left us confused, obsessed, and disconnected from our own needs
• Ramzia’s honest reflection on binge eating and how she addressed the root of her patterns
• Tasha’s journey through anorexia, the illusion of control, and slowly rebuilding trust with her body
• Christina’s behind-the-scenes life: her coaching strengths, insecurities, and weaknesses she still works through around self-judgment, introversion, and setting impossible standards
• How to bounce back after a treat meal, vacation, or binge without spiraling into guilt or self-sabotage
• The turning points where each coach finally felt in control of their body, food, and fitness
• Imposter syndrome and the moments we questioned if we were enough
• What keeps each team member motivated to coach and lead by example

Key Takeaways:

There is no "one way" to get fit. Your body, lifestyle, and goals need a personalized approach.

The number on the scale means nothing—it's how you look and feel in your body that matters.

You can't trust yourself if you never give yourself the chance to build that trust.

Balance isn't something you find. It's something you build with practice.Sustainable results come from habits, not hacks.

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 

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

Christina and Bella take on an emotional and thought-provoking Q&A. It's Bella's first time in Canada, and the two sit down post-leg-day to talk about the inner work, identity shifts, and uncomfortable truths behind fitness.

From feeling like you don’t belong in the gym to struggling with binge eating, body image, and the pressure to "earn" your rest. They reflect on how their definitions of discipline have evolved, how failure has shaped their strength, and what it truly means to stay committed to the lifestyle for the long haul.

Topics Discussed:

• The internal battle of not feeling worthy of your success and how to stop self-sabotaging when you're finally making progress
• Why building trust in yourself requires going “all in” with structure, repetition, and even monotony for long periods of time before balance can be earned
• The harsh reality that not everyone who "works hard" will see results at the same rate—and how to stay focused anyway
• Bella’s 100+ lb weight loss journey, the loose skin, the judgment, the relapse moments, and what has helped her continue to push forward and build confidence
• How jealousy, resentment, and self-comparison can be signals to dig deeper into your own values and unmet needs
• The emotional toll of loneliness, trauma, sickness, and not having support—and how to own the unfair setbacks instead of shutting down
• Christina’s "bake the cake before you ice it" analogy and how it applies to training, relationships, and lifestyle goals
• What it means to find your people—and why surrounding yourself with those who live the life you want matters

This is not your typical motivational talk. We discuss the messy middle of fitness journeys—and the powerful transformation that happens when you refuse to quit, even when it hurts.

Other Episodes Referenced:

Episode 144 - Bella's Rise From Rock Bottom (Part 1)

https://open.spotify.com/episode/4LO1hGzJhqtapjjai4yEB9?si=Q0bjT7qiST2C17nv_R7GLA 

Episode 145 - Bella’s Transition from Bikini to Figure Competitor (Part 2)

https://open.spotify.com/episode/1E8dUKcRIeVRVJOtFk6kiU?si=e1YA_pEYRWe5Tg4Yp159zA

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 

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

If you've ever wondered what it's like to work with Christina or be a Cut & Conquer client—this episode gives you the full behind-the-scenes breakdown.

Christina explains everything from onboarding and program structure, to coaching philosophy, pricing, and exactly what separates Elite from Academy.

She also gets real about why so many people don’t see results with other programs, and what Cut & Conquer does differently to make sure you do.

If you're stuck in the binge/restrict cycle, training hard with no results, or feel like you're doing everything “right” but nothing’s working… This is your no-BS breakdown of what to expect inside Cut & Conquer.

Topics Discussed:

• Why eating “healthy” and working out isn’t often enough to see GOOD progress
• The difference between working harder vs. working smarter
• Who Cut & Conquer is NOT for—and why
• The exact coaching structure we provide: workouts, nutrition, check-ins, and more.
• What’s included in Elite vs. Academy coaching (and how to choose)
• How we use cardio strategically (not excessively)
• Tools for cravings, shift work, travel & mom guilt
• What we expect from clients—and why communication is non-negotiable
• How fast results can happen—but why lasting change takes time

Ready to join Cut & Conquer? The first step is submitting a coaching application, linked in the show notes below!

Other Episodes Mentioned:

Macros vs Meal Plans: Which one is right for you?

https://open.spotify.com/episode/3nME1IcIGBRiWDyFzYhe8M?si=78sMFYnFSzuCc1_gfW4Hqw

Sustainable Weight Loss Strategy Roadmap - The 4 Stages [Masterclass Replay]

https://open.spotify.com/episode/36Gkj02Pebw8PSZMf1YAxk?si=DlCRTH67TemszphCOxOBMg

Academy Program Options:

https://open.spotify.com/episode/6fnGbAG6xFHbQXHGv6r7uN?si=JBI-zGa0T8y4Gnac3lyXCg

Important 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 deep-dive solo episode, Christina breaks down different nutrition strategies coaches often use for weight loss. From carb cycling to refeed days, reverse dieting, and treat meals. Tune in to learn how each one works, when (or if) they’re actually needed, and why jumping into these before you've mastered the basics does a LOT more harm than good.

If you’ve ever felt tempted to “try something new” with your diet, this episode unpacks the pros and cons of each strategy and explains why nutrition is highly context dependent. Christina breaks down the why behind each approach—so you (and your coach) can feel more confident applying the right tools at the right time.

Topics Discussed:

• What "advanced nutrition protocols" actually are and why they're not ideal for everyone
• How to know when you're ready for more “advanced” strategies (and when you're not)
• Why slow & simple TYPICALLY works better than any complex strategy
• What actually matters more — when you eat or what you eat?
• The biggest mistake people make with treat meals, reverse diets, and refeeds
• What actually crashes your metabolism (it's probably not what you think)
• Why the first 16–32 weeks with a coach are just the foundation
• Treat meals vs. cheat meals: the psychological risks and benefits
• Refeed days vs. refeed meals: when to use them and how they differ
• Diet breaks vs. reverse diets: what makes each one more or less effective

Plus: Christina’s take on meal timing, macro splits, digestion, gut health, and why “just hit your macros” is usually not good enough. 

Other episodes referenced:

EP 81: How to Eat for Weight loss Without Ruining Your Metabolism:

https://open.spotify.com/episode/1DhVaesZUCABCYKq3my3Pq?si=zxQMFJ6zSZCr9Jp0qpwSKg

EP 104: Reverse Diets! The Key to Making Weight Loss Easier

https://open.spotify.com/episode/5QciCQwW88di5i91KL9nDX?si=t0B0nRkoSGuHFIqzEj1ajQ

EP 160: Macros Made Simple: Food, Fat Loss & Muscle Growth

https://open.spotify.com/episode/4iQlV1jFSKhedMn0r7S3UG?si=x-6rDfZ1Ry-Zo6shDji9zw

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.

In this episode Christina is joined by Cut & Conquer coaches Tasha and Ramzia for a thought-provoking conversation around some of the most controversial and polarizing topics in fitness.

From transformation photos, to BBL’s, cosmetic surgery, and PED’s…No topic is off-limits.

You’ll hear all three coaches share perspectives and the uncomfortable truths that many people are too afraid to talk about. This episode isn’t about pushing one “right” answer… but helping YOU think critically about what shapes your expectations, beliefs, and decisions in your fitness journey.

Key Topics Discussed:

• Are before & after photos more helpful or more harmful?
• Female coaches with BBLs—Is it misleading? Should transparency be required, or is it up to the client to do their own due diligence?
• Can you out-train your genetics?
• PEDs in bodybuilding—should coaches be open about it?
• Where anti-diet culture helps… and where it goes too far.
• Intuitive eating: freedom… or fantasy?

TUNE IN to hear it all. We’re not here to judge—but we are here to start conversations… and help YOU make better, more informed choices on your fitness journey.

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.

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.