Are you confused about whether you should cut or bulk first in your fitness journey? Christina is here to help you navigate that. She talks about cutting (losing weight) and bulking phases of the fitness journey and shares the benefits and drawbacks of first focusing on losing fat or building muscle. Christina also provides tips and questions you need to ask yourself to determine the best approach for you according to your fitness goals. In this episode, Christina discusses: Should you focus...

You know what? When it comes to calories, one size does NOT fit all! In this episode, Christina tells you how to determine how many calories you should be eating. She explains the complexity of calorie intake, provides the key factors to consider when planning your calorie intake goals, and debunks common myths around calorie formulas. In this episode, Christina discusses: How to determine your calorie intake for weight loss and muscle gainImportance of factors like goals, lifestyle, etc when...

After seeing mind-blowing transformations from the SHRED 2023 program and the high demand, Cut & Conquer has decided to make this summer hotter than ever with the Summer SHRED Program—a 16-week fat loss transformation program.  Christina introduces the Summer SHRED Program and addresses common queries regarding it—what exactly can you expect from this Summer SHRED, the duration, how it differs from SHRED 2023, and more. If you’re ready to get seriously shredded for summer, don’t...

Christina and Brendon recently went on vacation in Mexico, and today, they share their fun in the sun and adventure stories from their trip. They share all the highlights of their trip, from the resort they stayed at to all the activities they did. One of the activities really stood out—Brendon got the opportunity to do something pretty unique. Tune in to hear about their trip and the special moment Brendon had. You won't want to miss this episode! In this episode, they discuss: Their flight...

Juggling kids, work, chores and everything else on your to-do list can make prioritizing your own health and fitness seem impossible. But it doesn’t have to be that way! Health and fitness can definitely fit into your busy parenting schedule with a little planning and creativity. Christina is joined by Cut & Conquer head coach and new mom, Brittany, to share tips on how to survive and thrive in your fitness journey without feeling the mom's guilt and still being the healthy role model for...

Do you find yourself stuck on a plateau no matter how hard you work? Do you know improper form could be the reason why you’re not seeing results? And slowing down your reps to focus on the mind-muscle connection generates way more gains than speeding through them?   This week, Christina and Ramzia discuss why getting your exercise form and technique right is the most important thing when working out. They break down the often overlooked fundamentals of working out, like posture, range of...

In the early stages of romantic relationships, things often start off great with that honeymoon phase. But maintaining that bond once the excitement wears off takes continuous effort. Christina and Brendon had been together for about four years now. And their relationship is continuing to get better and better. They share the strategies that helped in deepening their bond over the years. In this episode, they discuss: Strategies that have helped them to strengthen their relationship over the...

Are you trying to lose weight but not seeing the results? Despite tracking your calories and exercising regularly, does the number on the scale remain unchanged? If you’re wondering why you’re not losing weight despite being in a calorie deficit, Christina gives you three different reasons that are stopping you from losing weight. In this episode, Christina discusses: The concepts of calorie deficit and thermodynamics for weight lossWhy some people may not be losing weight despite being in a...

Do you have all these amazing goals for your life, but feel like you are struggling to gain traction? Does it seem as if life never slow downs, and you just feel overwhelmed by it all? Today, Christina shares some important life lessons she has gained over the past several years. She also explains how her biggest lesson has brought her more peace than she has known, and how she hopes this lesson can help you if you are struggling with overwhelm. In this episode, Christina discusses: How our...

In this two-part series of binge eating, Christina continues her discussion on binge eating habits and overcoming them. She talks about hunger cues and the psychology behind bingeing and shares the best tips for overcoming binge eating habits. Christina also discusses the Binge Eating Decoded course offered by Cut & Conquer Fitness and how it helps clients struggling with binge eating habits overcome the behavior through personal development. In this episode, Christina discusses: Why...

If you are someone who has been battling binge eating, emotional eating, and that uncontrollable urge to snack, then this episode is for you. Binge eating is a complex issue that goes beyond just overeating or failing diets –it can not simply be fixed by dieting! Today, Christina discusses binge eating disorder, common triggers for binge eating, the cycle of bingeing and guilt, and how to overcome bingeing urges. In this episode, Christina discusses: Christina’s experience with binge eating...

A lot of people don't know what they're doing when it comes to tactics and strategies for getting good quality protein into your diet in a realistic way that fits your life. But you can leave that challenge behind by listening to this episode and following Christina’s advice. Today, Christina talks all about protein and busts the myth that it is challenging to reach your protein target or increase protein consumption. In this episode, Christina discusses: Strategies for increasing protein...

Today’s episode is a meet-and-greet session with Cut & Conquer’s coaches, Brittany and Ramzia — get to know them on a more personal level and learn interesting facts about their lives and fitness journeys. They also share the concepts that have accelerated their fitness progress over the years. The three had an engaging discussion about mindset, goals, and staying motivated.  In this episode, they discuss: How Christina, Brittany, and Ramzia got started in fitness and their journey to...

Are you struggling to lose weight no matter how hard you try? The secret to achieving your weight loss goals might just be lying right next to you — SLEEP! Today, Christina is joined by Ramzia to discuss how your sleep can make or break your weight loss. They also share tips to optimize your sleep and explain how important it is for your fitness journey. They want you to go into 2024 with the intention to optimize your sleep to improve your life. In this episode, they discuss: Advice to...

Today, Christina is joined by Brittany to discuss their top reflections of 2023. They dig into their unique experiences of the year, including their achievements and challenges, the things they are most grateful for, the highs and lows of the year, as well as the lessons they have learned. They also reveal their words for 2024 and how 2023 has shaped them. In this episode, they discuss: Christina and Brittany’s word for 2024Things Christina and Brittany are most grateful for in 2023Brittany’s...

The holiday season is the biggest self-sabotage season – there are gatherings, drinks, treats, barbecues, all those things that seduce us into betraying our health and fitness goals. But what if you could trust yourself to enjoy these occasions without feeling ashamed or stressed about betraying your health goals? What if you could spend quality time with your family without worrying about food or self-sabotage?  Christina shares some holiday fitness hacks to help you stay on track during...

We’ve all been there – starting a new fitness routine with motivation sky-high, only to abandon it a few weeks in. Today, Christina dives deep into the psychological factors that motivate our behaviors and sabotage our goals. She shares why breaking out of old patterns can be challenging, even when we know we want something different. In this episode, Christina talks about: Behavior change and why it can be so challenging to break old habitsHow behaviors are motivated by either moving towards...

With the ebbs and flows of life, staying committed to your fitness routine or goals looks quite unrealistic. But with the right strategies, you can effectively manage your time and prioritize your health.  Today, Christina is with special guest Ramzia Kanbar – a university student studying Kinesiology and a coach at Cut & Conquer. Balancing her busy schedule as a university student and a fitness devotee, Ramzia proves herself a master of time management. Today, she shares how she is able...

Going an all-in-or-nothing mindset may sound motivating, but in reality, it may be very harmful not only to your health but also to your goal. Today, Christina discusses the dangers of all-or-nothing thinking when it comes to fitness goals and body transformation. She explains how this mentality is not sustainable and often backfires. In this episode, Christina talks about: Going from zero to 100 – why this thinking doesn’t really work long-termWhy doing cardio every day is an uneducated and...

What kind of programs does Cut & Conquer Fitness offer? How can you work with Christina? What does it look like? In this episode, Christina answers it all. Christina does an overview of all the different kinds of programs Cut & Conquer Fitness has right now.  In this episode, Christina talks about: Life update – reverse diet, plans for competing in eventsDetails of different programs, duration options, and focus of each program:For women: Lean Queen, Booty Queen, Muscle Majesty,...

Halloween is one of the most fun times of the year. But it can also be one of the hardest when it comes to sticking to your health goals — With all the candy and sweets, giving in to cravings is easy. Today, Christina discusses how to survive sugar cravings and temptations during Halloween. In this episode, Christina talks about: Sugar cravings during HalloweenThe biology of sugar addictionThe brain's main fuel source is glucoseThe role of taste and abundance in triggering sugar cravingsHow...

When it comes to nutrition for fitness goals like weight loss or muscle building, there are two main approaches – following macros or following a meal plan. But which one is right for you? Christina is here to help you with that. In this episode, Christina talks about the different approaches to nutrition – following macros or meal plans. She also shares which approach you should follow for better results and how the same approach doesn't work for everyone. In this episode, Christina talks...

It's so unfortunate that a lot of people are not comfortable in their own skin — And that's the reality of the world we're living in. But true confidence comes from within, not from external appearance. That's the message Christina wants to share with you today. Christina talks about building body confidence so that nothing can hold you back. She also shares questions you should ask yourself to gain self-awareness and confidence. In this episode, Christina talks about: Body confidence and its...

You must have heard about the popular weight loss drug Ozempic — it seems to be the biggest thing for weight loss lately. But does it work? What are the side effects? Is it right for you and your goals?  Christina is here to give you an easy-to-understand and simplified version of what you should know and consider before deciding if Ozempic is right for you. She breaks down how it works, the side effects of Ozempic (the list is quite hefty!), and whether it can work long-term for weight loss,...