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.

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.”

• 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

📱 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.

• 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.