Who’s ready to ride?
Cardio doesn’t have to be boring. You can get your sweat on with a fun bike that you can dance to some music or workout classes. Sometimes feeling at peace knowing you’re not in the workout alone joining live workout classes or sweating up a storm to some tunes that really resonate with you pushing you to go harder can help you get through even the toughest workouts or ones you simply don’t want to do.
Let’s get it done.
I’m taking you inside for a sneak peek of the training course I spent almost 1/2 a year planning, building out & filming. This featured exercise vid is the Barbell Goodmorning to Squat.
You know what they say fail to prep, or prep to win. If you’ve always wanted to take your fitness to the next level but never knew where to start, you can always feel free to message me about once you’re ready to commit to taking things to the next level.
I’ll get you squared away and ready to burn 🔥 unwanted fat, lean out & boost that confidence with flying colors.
❤️ Coach Cass
Get low & feel the burn! 🔥
Squats make a booty hot, round & firm. Say bye to flat & flabby pancake bums when doing squats regularly. Make sure to add this to your routine next time for legs and or glutes day.
💎 In a world full of rocks, rise up and shine bright like the diamond you were always meant to be.
As you rise to the top whether in a better state physically, financially, or spiritually more often you will find that most people would rather you stay small and not outgrow or outperform them. You are good until you start becoming more in shape or more successful then others. People can be quick to take advantage of your generosity, kindness, or hard work thinking they are entitled to something they did not earn for themselves. Hence why they say it is lonely at the top. Few will genuinely be there to cheer you on unless it benefits them.
People who are wired like this should be kept at a distance in your life if at all. You have to protect your peace and energy at all costs because at the end of the day most (not all) are too selfish to care about anyone but themselves. If they cost you your peace of mind, money or energy they will leach onto other aspects of your life and start draining you of those as well.
💪🏽 Stay fit, fine and financially free.
🧜🏻♀️𝘠𝘰𝘶 𝘸𝘢𝘯𝘯𝘢 𝘴𝘩𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘔𝘦𝘳𝘮𝘢𝘪𝘥 𝘱𝘢𝘯𝘤𝘢𝘬𝘦𝘴? 🥞
⠀𝙏𝙝𝙚𝙮 𝙖𝙧𝙚 𝙨𝙤 𝙙𝙚𝙡𝙞𝙘𝙞𝙤𝙪𝙨. 🤤
⠀
Eating healthy doesn’t have to be hard when you have the help of the right meal prep company for you. Find the right one that you enjoy when it comes to taste, your dietary preferences, macros, taste etc, and see how much time and energy it will save you!
Break it down low to the flooooo.
There are several different types of squat variations. Here are 10 for you to start with to try out to see which ones you enjoy the most to add to your routine.
Bodyweight Squat
Sumo Squat
Goblet Squat
Close Stance Squat
Curtsy Squat
Bulgarian Split Squat
Side Squat
Pistol Squat
Wall Squat
Bosu Squat
For the love of quads.
If you’re trying to get some more quad definition there are several things you can do to grow them.
Exercises for Maximum Quad Growth:
1) The Bulgarian Split Squat
2) Lunges
3) Step Ups
4) Leg Extensions
5) Leg Press
6) Hack Squat Machine
7) Barbell Front Squats
Give them a go, and let the results show.
Be your own flavor with that special sauce that makes you, you. People will not always understand you, but they will not forget how you made them feel.
My goal is to empower people from all over the world including you to wake up feeling incredible about who you are, how you look, the direction in which you are headed. It’s my passion to help you achieve the level of confidence and character necessary to make the most of this life and write the most epic story while loving every part of yourself down to your very core.
We are human not perfect. The goal is progress not perfection. Anyone who tries to judge you for your flaws or mistakes can f*** right off, while you’re building yourself up better than ever before through your fitness journey, hard work, and personal development to become better with each passing day. Some people will get uncomfortable with your growth and that’s ok. You will outgrow people, places and bad habits that are not serving your highest good. You are meant to thrive in this life not be held back by small minded people who are scared to make a difference in this world. No risk, no reward. Go big babe it’s your time to MF shine.
🖤 Itty bitty black bow tie lingerie… has me feeling some type of way. Decided a special occasion wasn’t necessary to bring the heat.🔥 Get it now hot off the press. Xx 💋
When in doubt, stretch it out.
Stretching 🙆♀️ offers an array of health benefits. Stretching can help improve posture especially from sitting at a desk job all day it’s great to get up and stretch periodically. Stretching can improve your range of motion, help to decrease back pain, help prevent injury, decrease muscle soreness, etc. The list of benefits goes on and on so get on the floor and drop it down low.
Hit ‘em’ with that flex 💪🏽 and show them who’s boss. Hyping yourself up is healthy positive reinforcement. Talking positively to yourself throughout your fitness journey is important. In reality your brain doesn’t know the difference between a joke or fact, so be careful how you speak to yourself. Have your own back and be kind to yourself throughout all stages of your life.
Put some pep in your step at the gym. What gets me excited is a little pre-workout to boost my performance in the gym. Preworkout is known to enhance your overall athletic performance, help you increase your VO2 max, and training load you’re able to lift. Personally this has been my go to for years, just one scoop does the trick. May your lift be as intense as your jaw dropping results.
Leg Press 101
If you don’t have a leg press machine at your local gym there are several alternatives you can do instead.
1) Resistance Band Leg Press
2) Squat Jump
3) Sliding Wall Sit
4) Bulgarian Split Squat
Feel free to try out different variations that are similar to achieve a more convenient workout.
☀️ Don’t forget when training at the beach or being outdoors in general to sunscreen up, and protect your eye sight by bringing some shades. UV rays that are the strongest which cause sunburn are the most prevalent between the hours of 10AM and 3PM.
Never underestimate the importance of practicing healthy habits that will protect thy body. Your body is your temple, treat it as such. 🙌🏽
Have some fun in the sun ☀️
Outdoor activities to do to burn a lil’ extra:
Sand Volleyball
Hiking at National Parks
Kayaking
Take a stroll in nature
Running at your local track or neighborhood
Beach training with bodyweight workouts
Give them a go and bring some unique heat to your workout today. 💪🏽
Feel on top of the world with your health, by making small healthy choices everyday. Nothing drastic will happen over night, but overtime you will feel the effects of your smart and consistent habits.
🐆 Have the will of a tiger, the speed of a cheetah and the heart of a lion. Train insane like an animal, the results will follow.
💪🏽 For those that think that lifting heavy is going to automatically turn you into a buff bodybuilder it doesn’t work like that. That takes many things including eating in a surplus while lifting very heavy weights over a long period of time. There’s no secret to this happening overnight. So if you’re afraid to put on muscle don’t be. Having a higher percentage of muscle mass will have you scoring body goals of looking leaner, with more of an hour glass look, tapered back, and a more shredded core. The list goes on.
Get you some extra fine results by having discipline to stick to the habits that will allow you to achieve your dream bod. Stop dreaming, start doing. Go full force in animal style. 😜
Do you live that meal prep life? Meal prep can save you lots of time & money. So you can focus on enjoying other aspects of life versus spending so much time in the kitchen & grocery store.
Another helpful thing about meal prep delivery is it takes the guesswork, preparation, worrying about food being wasted or going rotten out of the equation. Fail to prep or prepare to win that goal body one meal at a time.
Leg Day Gains, Let’s Get It
The leg press is a powerful compound lower-body exercise that will target 🎯 your quads, hamstrings, glutes and calves. Be sure to go slow in order to really feel the burn as you bring the weight down as well as push the weight back up. Try it out and let me know how it goes.
Getting sunlight outside early in the day is the best way to set up your circadian rhythm for the day. Factors like light, temperature and when you eat affect your circadian rhythm when it comes to your sleep- wake cycle, etc. On top of that doing this will help you feel rejuvenated and refreshed. Get those rays in early.
Both indoor and outdoor cycling offer a wide range of positive health benefits. However there is a vast difference between the two. Indoor cycling gives you more control over how intense your workout is, without having to worry about traffic or potholes and things of that nature. You may increase or decrease the resistance. On top of this you can incorporate weights and fun dance moves.
With outdoor cycling You can get fresh air, surround yourself in nature, get Vitamin D from the sun. It can be dangerous to do around busy traffic times of the day. This can also be a form of transportation to get somewhere while working out which is a double win.
Which do you prefer indoor or outdoor cycling?
Your body is a reflection of the foods you eat, the workouts you prioritize, the way your positive self talk and affirmations reflect how you carry yourself. Everything matters big or small, it all add up.
How many times should you workout?
Minimum 3-4 times per week
More advanced 5-6 days per week
Always advise clients to take at least one day of rest or liss activity meaning low intensity steady state.
All it takes is 1 choice to make a change. How healthy and happy will you choose to become?
StairMaster to master thy body goals. 🙌🏽
This piece of cardio equipment will surely supercharge your heart rate, while burning calories galore. You can incorporate HIIT StairMaster sessions when you work out. This workout method alternates between short, intense bursts of exercise and low-intensity training. It's become a proven way to burn fat and improve your overall fitness while maintaining lean mass.
Want to have a good workout but can’t find or get to a gym. You can’t go wrong with having a sweat sesh in the sun at the beach. It’s like a workout in a sauna except safer because you can get double the burn in torching way more calories. Ready let’s hit the sand. Sand volleyball is my fave!! What’s your favorite thing to do at the beach?
Had a photoshoot that I can’t wait to share with you guys! But before the edits roll through first I’m off to the gym for a nice big sweat sesh.
Who’s getting their workout in today?
Heard you were a player, nice to know you I’m the coach.
Coaches do what they do best helping others who are lost, confused, tried everything under the sun to get results but still can’t seem to. They turn the hopeless into the hopeful. I do hope to see you thriving in life like I know you are capable of.
