All Posts By

Cassandra

Self-Care

Here’s what really happened when I turned 50 last year…

I woke up on Saturday morning feeling slightly refreshed, like I had quality sleep but not feeling super peppy to charge through the day…  (let’s be honest, those super peppy days usually don’t happen during winter months...) I sauntered into the bathroom, leaned over the sink and gazed into the mirror…  My right cheek... freshly indented with pillowcase markings. As…
January 9, 2023
Favorite ThingsFitness Tips

My 5 Favorite Ab Exercises …

Crunches 🚫 eek! If you've trained with me, you know that I am not a fan of the "crunch". Why? Most people do NOT do them correctly which negates why we actually do them. Let me explain more... Ideal form for a crunch maintains neutral alignment of head and spine, and engages the deepest abdominal muscles that draw abs inward.…
December 5, 2022
Nutrition

You + These 3 Nutrition Tips = 💃🏻

Does this sound familiar? You wake up tired,  your kids are having a morning too. You're hungry— or the clock is telling you it's time to eat. You want something that's easy to make and tastes straight up delicious. Yep, you're staring at the golden box of frozen waffles on the top shelf of the freezer... oh, and you can…
September 22, 2022
Nutrition

The Secret to Protein (part two)

Recently I shared a dirty little secret about protein… …Okay, maybe not so dirty But it’s an important fact if you’re trying to lose fat, reshape your body composition, build immunity to illness (hello Covid), or just want to be healthy. If you missed the original blog post, grab your favorite drink and dig in.  (WARNING: it's loaded with useful…
July 27, 2022
Nutrition

The Secret to Protein (part one)

I *thought* I was eating healthy. A bowl of Shredded Wheat with skim milk and berries for breakfast is filled with good fiber. It keeps the system moving... …RIGHT?! Kinda. (This easy breakfast would rank as a ‘good’ choice.)  That was my thinking five years ago… …then I became more enlightened about portions and the real importance of eating enough…
June 21, 2022