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.