Hey guys welcome to Cassie Fit. Iโm a fitness coach here to help you build your best body yet. I believe fitness is not just one sided only about the aesthetics but also about strengthening your mindset and who you are as a person from the inside out.
If youโre ready to level up in all aspects of your life feel free to subscribe and follow along so we can get fit together. ๐ช๐ฝ
- Xoxo Coach Cass
Some of my key secrets to keeping fit truly go back to the basics. They are underrated yet extremely important principles of living a healthy lifestyle.
Balance. Everything in moderation is okay, weโre human and enjoy the things that float our boat (no pun intended) even when it comes to things you enjoy likeโฆsweets.๐ซ๐คค
Positive Affirmations & State of Mind: feeding your mind positivity is just as important as feeding your body the right fuel.
Lift Heavy to Grow Lighter: Want a more toned physique? Believe it or not the answer is not and less amount of cardio itโs actually lifting heavier in the gym to create that lean muscle mass definition that most are looking for.
Follow along for more fitness tips. <3
Wishing you an amazing day from somewhere out in paradise soaking up that Vitamin D. ๐
โญ๏ธ Aspire to inspire before we expire.
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Letโs face it we all are a work in progress in some form or fashion.
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But what we can commit to is to be relentless in the pursuit of greatness and bringing others up around us on the way as we level up.
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๐๐ฝ Hype your friends and fam up. Everyone needs more light, thereโs enough darkness already.
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โค๏ธ May your heart and soul light the way for others.
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Be the leader you wish you had growing up.
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Be the light you wish you had on your darkest days.
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Be the type of person you wish to attract more of into your life... whether that be a friend, partner or just cheerful stranger you cross paths with along this journey of life.
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Fun Facts:
๐ Happy people have healthier hearts, lower levels of stress hormones, and they live longer.
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The ingredients for happiness (besides sugar, spice and everything nice ๐) have to do with Maslowโs Hierarchy of Needs:
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Level 1) Basic Biological Needs
Level 2) Security
Level 3) Relationships
Level 4) Respect
Level 5) Life Purpose
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(Not sure how secure I was on this post but totally made it work... all for the pic.)
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Now remember what it takes to light the way for others, and remember to fill your cup first by following these steps to the happiness pyramid.
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๐ Now letโs get lit ๐ฅ
The key ๐ to life is happiness ๐ in my humble opinion. If you arenโt happy, start looking within yourself to find all the reasons to be grateful. Happiness comes infinitely easier the more you practice GRATITUDE.
Each and every day I want you to commit to challenge yourself to practice gratitude by naming people, things, situations, anything in which you feel blessed by.
I donโt care if you shout it from the mountains like I did, tell a friend or write in a journal, just do it. I promise you the more you exercise this, the better your life will become and even seem no matter what your life may look like.
The picture perfect life has nothing to do with seemingly flawless photo feeds, but everything to do with living a happy life led by gratitude, grounded in faith with the belief that you will live the life of your dreams.
Practice gratitude on the daily and never stop because you deserve to feel good.
Tips to grow the booty, take the stairs. ๐
Real talk though you have to eat more to get more gains in the glute section if you know what I mean.
Incorporate warm up exercises that really activate your glutes. This can be done with a booty band.
Top exercises for growing the glutes would be to focus on movements such as the barbell hip thrust, B-stance hip thrust, and dumbbell frog pumps.
These specific exercises are simple to learn, easy to practice progressive overload over time, and activate a high level of glute activity.
Hope that helps. Be sure to follow along for more glute ๐ tips.
โฅ๏ธ Coach Cass
๐ค Boss Status: Required. Pants: Optional
Evolve so hard they have to get to know you again.
Have you ever wanted to become your own boss? Cool now you can, and you can start by becoming a total boss in the gym simply crushing all your workouts.
Believe it or not living a healthy and fit lifestyle has a direct affect to everything else you do. If you have an amazing training session for the day itโs most likely going to make everything else in your day run smoother, it will enhance your mood to become better, you will feel happier from the release of endorphins you get.
How you do one thing is how you do everything. So be a boss in the gym. No excuses.
Batter up and hit your excuses with your best shot.
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When you feel like just being weak and giving in you are being challenged to push harder, become better and increase your stamina for the new amount of strength you can acquire.
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The next time you feel like giving up, slowing down, stop your run short, stop short of the full rep range you were supposed to do, give up on a call, I challenge you to DIG DEEP...
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...go that extra mile, sprint a little more, lift that extra rep, have that extra coaching or cold call, do whatever it is your brain is trying to tell you youโre to weak to do.
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You out of breath panting?
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Because your heart is racing out of your chest, let go of your limitations holding you back, let go and hold on to the truth that the higher power you believe in will take you through this and create you stronger than before.
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This higher power will put you on Cloud 9..
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Just when you thought Iโm done I canโt do this anymore.
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Just when you wanted to throw in the towel at the gym.
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That thing you were just sweating is the BS exiting your body.
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Youโre being shielded, protected, and transforming into a badass with a good ass version of yourself.
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Hope you like surprises!
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You are about to prove yourself right.
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Prove it that you can commit to taking action versus dancing with your devious excuses.
Fears: Let them all go.
Negativity: Leave that toxic shit behind.
Positivity: Truly learn how to live your life in this state and watch the magnitude of good things, events and people that you begin to attract into your life.
Gratitude: Feel this powerful emotion at its highest frequency and I promise your life can feel amazing even through some of what may seem your darkest days. .
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If I could encourage you to start embracing your journey, living your life each and every damn day to its fullest with a fearless attitude, big heart and motivated mindset for greatness well that my friend would be a dream come true. .
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Empowering others to a live life on a whole new powerful level, your entire existence just becomes that much more fulfilling. I love encouraging others to live their best life possible while achieving limitless amounts of happiness not because itโs cool or the right thing to do. I do it because I feel in my heart itโs what Iโm supposed to do. When you find passion, purpose and people start to feel a positive impact from what you stand for and how you make them feel... well letโs just say Iโve never surfed before, but this feeling is unparalleled from anything Iโve ever experienced. It feels a bit like surfing on Cloud 9 โ ๏ธ with a touch of extra sunshine.
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Now get out there and live your best life!! Okkrrr?! Coach Cassieโs Orders. ๐
You know how important it is to be able to bend like Gumby? Ok maybe not all that important ๐คช
But what is important is FLEXIBILITY.
Flexibility is an important component of physical fitness and has many positive effects on the body. For example, it improves posture, muscle coordination, mobility, and reduces the risk of injuries and muscle soreness.
Incase that wasnโt enough of a reason to stretch it out thereโs all of these golden reasons to as well. Being flexible also helps to maintain appropriate muscle length and avoid muscle shortening. It helps improve muscular weaknesses. The cherry on top of the sundae is it reduces the risk of injury. Yay for staying safe and avoiding boo boos. ๐
Practice Flexibility, Stay Winning ๐
Low key Iโm a badass super hero ๐ฆธโโ๏ธ hear me outโฆ
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Why?
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Because I get to save people from eating disorders, body dysmorphic disorder, low self esteem, bad eating habits, poor mindset, struggling to lose weight, unhappy with how they look in their clothes.
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You know what I do with them? I brighten them up to be the star of their own life. Now confident, strong, feeling like a new person, looking hotter than ever, shocked from the amount of energy they now feel, amazed with the results from trusting the process & me as their coach.
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There is so much more than just the physical appearance when it comes to living a healthy and fitter lifestyle.
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Through coaching I educate and SUPPORT individuals through the process of losing weight the right way aka a part of a fun new lifestyle where you still get to eat the foods you freaking love and get to look hot while living your best life simultaneously.
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I promise itโs not rocket science but itโs been proven having someone to hold you accountable and show you the ropes of what to do and WHY youโre doing it is key to seeing lasting success. If not feel free to waste time jumping from skinny tea to shit your pants tea, cardio bunny for hours on the treadmill running your heart out, and jumping from one cheap program to the next wondering why you donโt see results.
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One word. Accountability.
It really is key ๐ so here take this key and unlock your transformation today. It all starts with you.
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Thatโs allโฆIโm off to make more stars โญ๏ธ xo - Coach Cass
Hi babes! I hope you are having an amazing Saturday today, I knowย ย I had a really fun night today shooting with my girls. I canโt wait to show you guys all the content we created for you guys ๐โบ๏ธ
@beachbunnyworkouts @trainwithtaylor
โ ๏ธ Warning: a serious spike of confidence may result from reading this message.
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So youโre aware the day you decide to just fucking go for it and stop playing small is going to be the best day of your life.
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The big picture vision you have of your dream life, partner, body, goals, career, future family, mansion, lifestyle remember you can have it all. It is NOT impossible. The word impossible quite literally says Iโm possible, so whatโs your excuse now? You donโt have one, stop that crap.
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DO NOT SETTLE.
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Donโt allow your fears to steal your dreams.
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For example I did not magically get the body Iโve worked so hard for from sitting around wishing for it on a couch binge watching Netflix daily, stuffing my face with fast food 24/7, or crying in the corner comparing myself to others.
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Iโll let you in on a little secret.
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I started getting exactly what I wanted bc I I made myself envision what it would be like to STOP being the awkward, shy, kinda average, girl with an eating disorder who always envied what others had and never thought I would get what I wanted most.
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I THEN envisioned what my life was going to be like & what I DID WANT for myself.... confidence sky high, long dark hair down to my bum, a fit body that I built myself, a balanced daily eating regimen that didnโt consist of a super restrictive โdiet.โ
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It also took:
โ Years of studying, learning, trial and error
โ Investing into schooling, coaches, trainers.
โ Sweating day in and day out.
โ Eating healthy most of the time & training hard in the gym.
โ Appreciating my journey along the way.
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Comparison is poison and the thief of joy!!
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So the next time you see someone on the gram with something you want I donโt want you to get anxious, depressed, or jealous. I want you to FEEL HAPPY not only for them but for yourself.
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I want you to tell yourself because they could do it, it is possible for me too as well. You see thereโs enough abundance to go around.
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Youโre life is going to be magical AF. So start manifesting but ALSO being intentional with your ACTIONS.
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More walk-y, less talk-y. You ready to grow, because Iโm pretty sure I just popped your comfort zone bubble. Youโre welcome ๐
I spy a little thigh gap. โฌ๏ธ CONFESSION .
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You may think itโs silly. But I like to think life has a funny way of showing us why the little things in life matter. Then again maybe my attention to detail is just off the charts. Perhaps both.
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Either way Iโm beyond happy to have worked hard for a body Iโm proud of because I know what it feels like to look in the mirror and HATE the reflection. Yup, I used to be that girl. I was super โบ๏ธ shy, insecure, felt fat, ugly, you name it. Thereโs no shame in admitting that, because Iโm human. I have learned self acceptance & self love โค๏ธ over the course of about the last decade.
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I used to wonder why growing up I had the bod that I did, somewhat of a stalkier build. I didnโt understand why my thighs would stick together when I walked. Perhaps having bowls of pasta ๐ and ice cream ๐จ as staples in my daily diet had something to do with it. True story. Everyday I came home after school I had a full bowl of ice cream like there was no tomorrow. Fast forward to today and Iโm freaking lactose intolerant. But thatโs besides the point.
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If you ever find yourself looking at your reflection and start to body shame, stop ๐ right there! I promise you will start to enjoy the process when you accept yourself as is, a work in progress and all. Then tell yourself a few positive affirmations, go ahead give yourself a compliment, pat yourself on the back or tush, whichever.
Now.... that feels better doesnโt it.
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Congratulations ๐ youโre on the right path down discovery lane. Learning to love and accept yourself is such an incredibly powerful journey.
Hey guysss, what are you all doing on your Friday night? Me and @beachbunnyworkouts are about to have a movie ๐ฟ night. Wish you were here. Check your DMโs for a surprise coming soon!
Happy Saturday!! What are you up to today?
Iโm having a blast ๐ฅ just wrapped up a workout with my girl @beachbunnyworkouts and now weโre enjoying the best soaking in some Vitamin D.
Are you enjoying the day to itโs fullest?
Whether youโre working out today or staying in I hope you learn to love the beauty of the discipline, routine and how training makes you feel from the inside out.
Are you sweating today releasing those endorphins? ๐ฆ Comment below ๐๐ฝ Yes or No. I want to know. :)
Whatโs one thing that made you smile today?
The correlation between exercise and happiness is when the endorphins are released you feel a million times better about everything.
Want to know why?
Endorphins are known as the happiness hormones which are associated with the feeling of enchantment. Dopamine, which is produced when we feel satisfied, resulting in feeling happy, excited and stimulated.
Maybe now it all comes full circle if it didnโt already as to why you feel so great after working out!
Did you know this? Comment below if you learned something new :)
The Law of Attraction. Do you believe in it?
I do. ๐๐ปโโ๏ธ
It is defined as a pseudoscience based on the belief that positive or negative thoughts will bring about positive or negative experiences into a persons life.
So as you reflect on your life think about the nature of your thoughts and the path in which they start to go.
Are you feeling like a negative Nelly or Polly positive today?
Abs are best made in the kitchen.
You know that saying you are what you eat?
Itโs true.
Did you know we have about 100 trillion cells that our body is made up of?
The cells in your body literally become nourished by the foods that you choose to fuel your body with. Nutrients from the foods we eat provide the foundation of the structure, function, and wholeness of every little cell in our body, from the skin to the hair as well as the muscles, bones, digestive and immune systems.
So at the end of the day, choose what you put in your mouth wisely.
Your abs will thank you later. ๐
๐ช Mirror Mirror on the Wall, Whoโs the Healthiest One of All?
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Coming at you with some Sunday Self Care tips. Whatโs something you can do today that your future self will thank you for?
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Focusing on becoming the best version of yourself through personal development.
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Working on your emotional intelligence is one of the best things you can do to create healthier friendships, relationships, and grow your mind to become stronger than ever before.
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Practice 5-15 minutes of meditation to become closer with yourself, more connected to the divine higher power, God and/ or the universe.
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Pamper yourself. Go get something done to really take care of yourself and boost that confidence. We all have off days hype your own self up and take care of you.
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Go for a walk in nature, itโs one of the most relaxing things you can do. It will also allow you to expand your mind, broaden your horizons, allow your creative thoughts and ideas to flow.
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What are you doing today to practice some self care?
I hope today and everyday you have an attitude of gratitude.
I hope you desire more out of life.
This life is best lived with an optimistic viewpoint and positive mindset.
Your thoughts are powerful and they will make or break your drive to level up in life.
What do you desire out of life?
Confidence is key ๐
Having confidence can set you apart from the rest because it has so many healthy benefits believe it or not.
Self-confidence helps you not only to become more self aware, it also helps you to understand others and love them more. Self-confidence also strengthens you to walk out of toxic, soul draining relationships.
Helps you to build more resilience.
Having this will help you perform better academically.
It will help you have access to more opportunities.
The list goes on.
So my question is how confident are you on a scale of 1-10. Rate yourself below or message me and letโs chat about it to help boost your confidence baby.
Xo
Hope youโre off to a great day! Never forget how important it is to take care of yourself. Getting ready for your day is a great step in the right direction in putting your best foot forward always! :)
Naughty or nice? Which one are you this holiday?
Just like we say that certain foods are good and bad, I believe itโs important especially this time of year that we focus on how these foods are making us feel.
Feel Good. Look Good. Do Good.
On that note letโs eat shall we? :)
GLUTE TRAINING 101 TIPS:
Use Your Mind-Muscle Connection.
Vary Your Feet Placement.
Pre-Exhaust Your Glutes.
Vary Reps and Weight.
Keep Weight in Your Heels.
Incorporate Glutes Into Your Cardio Regimen.
Keep Your Toes in Line With Your Knees.
Incorporate Plyos in the Mix.
Ocean Relaxation at Its Finest
How does being on the water have such a calming meditative effect on you?
Your brains prefrontal cortex is activated when listening to the sound of the ocean. This area of the brain is associated with self-refection and emotion.
Ocean waves generate negative ions. What does this mean? The peaceful state our bodies feel from being at the beach are a result of molecular changes that are happening in our bodies. The oceanโs waves produce negative ions which accelerate our bodies ability to absorb oxygen. These also balance levels of serotonin; a chemical produced by the body that is related to mood and stress. This is one reason why being at the beach have been linked, by scientists to positive mental energy and a general overall sense of well-being and health.
If that wasnโt enough of a reason to hit the waves, on top of that your stress hormone cortisol levels will lower.
So if youโre feeling down or a little blue, Iโm going to prescribe that you go to the beach to relax & recharge.
