Clarity Coaching Sessions to Transform your nutrition and fitness Nutrition

How To Gain Clarity and Transform Your Wellness Journey

“I spent years obsessing over the scale and diet after diet, counting calories, recording every bite, saying I can eat anything today because I will ‘start’ tomorrow…  When I turned 50 I made a promise to myself that I would never go on a "diet" again and that I would stop obsessing over the numbers on the scale.”  These were…
March 7, 2024
Fitness TipsMenopause Transition

The Metcon Workout

“I want to find the “right” way to exercise in order to lose some weight without obsessing over it.” “I feel like I’m taking a random stab at lifting more weights because I keep reading that weights are an imperative part of losing weight and being healthy, especially as I age.”  “My workouts feel pretty unfocused; I just do the…
February 6, 2024
collagen versus whey Nutrition

Beyond the Basics: Demystifying Collagen and Whey Protein Powders

Last week I shared with you science-based research about CREATINE and its benefits beyond muscle gains and performance.(👉🏻 Hint, it may help with mood and for those who struggle with depression and anxiety).While brunching during AMC's retreat weekend, Marie, one of my loyal clients asked a great question... 🧐 What's the difference between collagen peptide powder and whey protein powder? Ah, good one... Maybe…
February 5, 2024
Science-based benefits of creatine Menopause TransitionNutrition

Science-Based Benefits of Creatine

I posted this image on IG and FB page and my DM’s exploded!  WHY? Lots of you wanted to know why I chose to take creatine and the benefits...  I decided to start using this creatine monohydrate supplement in November as I learned more about its benefits in my perimenopause research. It felt like a no-brainer to add this to…
January 22, 2024
Perimenopause

Birthday Reflections 2024

I squirmed in bed as I heard my son’s heavy feet pound as he descended down the stairs.  I note I’m not feeling rested…and question if I slept more than a couple of hours. Then there’s the sniff, hoping to find the slightest passage of air through my achy nostrils.  Nope. Sigh. Sneeze. 🤧 A few moments later my husband…
January 22, 2024
Enhance your menopause journey with actionable strategies Menopause Transition

Top 3 Strategies To Manage the Menopause Transition

“Is this what the next 5 or 10 years of my life are going to be like?” As we are all learning, the menopause transition is NATURAL, NORMAL and an inevitable part of most women’s lives and has many effects on a woman's body.  Here’s the good news…  There are simple things you can do to ease symptoms and have…
December 14, 2023
Menopause Transition

The Signs & Science of the Menopause Transition

A couple of days ago I shared the first email in a series about my bumpy road as I traverse through the menopause transition and how I’m on a mission to bring more awareness to this transition and provide strategies to help you. In this email I’m pulling back the curtain on the signs and the science behind the perimenopause…
December 13, 2023
Your Menopause Coaching Specialist Cassandra Hawkinson Menopause Transition

From Your Postpartum Pro to Your Menopause Mentor

Fifteen years ago I was inspired to create a fitness community for expecting and new moms which led to the beautiful birth of Active Moms’ Club in 2008… …three years before my twin boys were born!   AMC was truly my first baby.  At the time, pre- and postnatal fitness classes were unique and sought-after in Chicago. As a new mom…
December 13, 2023
Fitness TipsPerimenopause

Perimenopause Fat Burning Hack

Today is the first day of my new fitness experiment. I’m going down a deep rabbit hole... consuming all fitness and nutrition knowledge I can about the menopause transition. 🙋‍♀️Who’s with me here? Based on my findings, I’m on a mission to change up my workouts. I’m replacing one of my “steady state” cardio workouts with a HIGH INTENSITY workout.…
November 14, 2023
Nutrition

Protein Hacks: How to Easily Add More Protein to Your Meals

I’m bored with my food choices lately… I know I need to eat more protein but I don’t know what foods to add to my plate.  👆 Do any of these statements resonate with you? I’ve been receiving a lot of questions after I shared my most popular blog sequence, “The Secret to Protein”. If you didn’t read it, the…
September 14, 2023
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 (remember Covid?), or just want to eat healthy. If you missed the original blog post, grab your favorite drink and dig in.  (WARNING: it's loaded with useful…
July 5, 2023
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 six years ago… …then I became more enlightened about portions and the real importance of eating enough…
June 27, 2023
Fitness ChallengesMindset

This Mom Hated Exercise Her Entire Life… Until Now. Here’s What Happened.

Throughout her entire life, Katie hated exercising.  Growing up, she struggled with emotional eating and saw her weight fluctuate dramatically.  When she tried to be physically active, Katie would often get winded quickly and was later diagnosed with exercise-induced asthma in her late twenties. Now the mother of a 3.5-year-old daughter reached a turning point and made a decision that…
March 29, 2023
Fitness ChallengesMom Moments

8 Years… 3 Pivotal Moments

I remember 2014’s photoshoot vividly. It was a beautiful spring day in May. I packed up the City Select with snacks and strolled the boys a mile down the road to Kevin Hammett’s studio on Webster Street in Lincoln Park.  … if you live in Chicago, maybe you know Kevin too. He is THE best family photographer.  What a difference…
March 27, 2023
Mom Moments

3 Breakthrough Moments: Part 3

Sunday morning I woke with a slice of brightness gleaming through the heavy, floor length curtains.  The room was toasty warm and there were heavy, unapologetic footsteps moving down the hallway.  Oh yes… It took me a few, head-aching moments to realize I was in the solitude of my own hotel room… …in Milwaukee. …for Active Moms’ Club weekend retreat.…
February 22, 2023