CassidyJ Fitness

✨Proud Coach Post!✨ Yesterday my client James competed in in the men’s open novice and took home 3rd place! But it’s not the medal I’m most proud of, it’s the fact that despite many obstacles in his path he came and gave it his all, both in the event and the training leading up to it. Despite me not being a strongman coach, James put his faith and trust is my programming and nutrition guidance. Needless to say I’m blessed to have him as a client, and very proud of everything he’s accomplished!

It might seem silly to some, but the principals behind method acting ring true in the context of fitness. Sometimes just pretending to be a new version of yourself is enough to create change or bring awareness to behaviours that you might not have picked up on before. So be like De Niro or Bale. Envision and become.

Who doesn’t love a bright pink bodysuit?! 😆💕

But seriously, sometimes having the right outfit can make your workout 10x better. I read a question posed by the other day about workout attire and it got me thinking, “do the clothes I wear reflect my performance in the gym?”

Hear me out. I know it might seem materialistic, and maybe it is, but what we wear can have a direct reflection as to how we see ourselves and how we show up for ourselves at the gym. When you put on an outfit that makes you feel confident and comfortable you're not just dressing for the occasion; you're mentally preparing yourself for success. ⭐️

It's like putting on your best suit for a work conference. The right outfit can make you feel invincible, ready to conquer your goals. When you wear the right gear, you boost your confidence and comfort, helping you focus on your workout. Properly fitting, moisture-wicking attire allows you to concentrate on your form and push through tough sets. On the other hand, ill-fitting or uncomfortable clothing can distract you, hindering your performance.

So, your gym attire does matter. It influences your mindset, confidence, and overall experience. It's not about showing off; it's about setting yourself up for success. Choose gym clothes that strike the balance between comfort and style, and step into the gym with the confidence and mindset of a fitness superstar! 💪🏋️‍♀️

Seeing as this week is gonna be a scorcher, let's talk sunlight and Vitamin D!

🌞 Vital Vitamin Formation: When your skin meets sunlight, it creates Vitamin D, crucial for strong bones, immunity, and balanced mood.

🏃‍♂️ Energy Sync: Sunlight tunes your internal clock, boosting energy levels naturally. So exposing your body to sunlight first thing in the morning can improve your overall day and even help you get a better nights sleep!

🌿 Mood Lift: Sunlight triggers serotonin release, the mood regulator. This helps reduce stress and enhance mental well-being.

🌍 Nature's Bond: Sunlight draws you outdoors, fostering a connection with nature for overall wellness.

🛡️ Immune Support: Vitamin D, from sun exposure, bolsters your immune system to better fight off infections.

🌬️ Mindful Sunning: Enjoy the sun when it's gentle, such as early morning or evening. Especially with the heat wave ahead, remember to wear sunscreen and don’t stay out too long.

As you enjoy the sun, remember you're soaking in more than warmth – you're nurturing your health with Vitamin D. ☀️

March 12th, 2023 will forever be one of the best days of my life because it is the day I said “yes” to my best friend.

I couldn’t have asked for a more romantic proposal. Mack planned every last detail, from the proposal in Central Park to the photographer who captured the moment. It felt like an absolute fairytale.

To my love: I couldn’t imagine a better life than one spent by your side. Can’t wait to be your “wifey”.

I touched on weight fluctuations yesterday, but let’s dive into this one! Ultimately my response would be, IT’S UP TO YOU!

There are many people out there who have an incredibly toxic relationship with the scale. For some people stepping on it causes major anxiety and stress. Obviously in those situations I would say let’s focus on other markers and leave scale weight untouched.

However for others I really like the daily weighting method. Now I know that sounds kind of intimidating, but sometimes it can be the best thing possible for viewing weight as merely data. Also by tracking multiple points over a month you can get a more accurate look at the average trend.

But obviously everyone’s relationship with the scale is different, and it’s up to you or you and your coach to figure out what scale method you want to use, if you want to use it at all.

This is a pretty big question, so I’m going to try to simplify as best as I can. The “glutes” are comprised of 3 muscles: Glute Minimus; Glute Medius; Glute Maximus. The main function of this group of muscles is Hip Extension, with a secondary focus on Hip Abduction.

This is why one of the best movements for glute growth is arguably the Hip Thrust. Being a single-joint exercise which exclusively focuses on hip extension you can load heavier than what you might in a multi joint exercise like a deadlift. Obviously we still want to be performing squats and deadlifts for strength, performance, and glute development, but the hip thrust is the single most effective tool we have for growing the glutes. The other caveat to this is ensuring we also perform enough Hip Abduction movements, lateral band walks, clamshells, etc.

Now that you know the moves, simply apply the other principles we’d using for growing muscle. Progressive Overload, adequate protein and calorie intake, and proper recovery. That’s how we grow the 🍑

Merry Christmas and happy holidays from our family to yours! 🎄❄️🎅🏻

This can be a tricky one to answer because everybody has different methods that work for their situations. I am going to list some of MY favourites ways to stay accountable.

Schedule your workouts, and stick to it! Your health is important so treat your workout like you would an appointment with your doctor, or an important business call with your boss. You get there on time and give your full attention to the workout ahead, no distractions. That means turning off phone calls, and ignoring texts or notifications.

Workout with a friend! Just make sure you choose accordingly. Find a friend who has a similar schedule and is equally committed to getting fit. It’s a little bit extra motivation because now not only are you accountable to yourself, you’re accountable to someone else too.

Speaking of being accountable to someone else, hiring a trainer or getting on a program is another great way to stay accountable. Meeting an in person trainer holds you to a time without distractions. Even an online program usually involves regularly check-ins to your coach. Both of these involve someone in your corner who will keep you on track and hold you accountable when you can’t hold yourself accountable. Plus the financial commitment can be an incentive for many clients.

Lastly it’s about setting reasonable expectations and goals around workouts. Let’s face it, going from totally sedentary to 6 workouts a week probably it’s feasible or sustainable. Holding yourself accountable works better when it fits with your current lifestyle.

New logo, who dis?

Big thanks to everyone who helped me decide on my logo! I love this design, I think it captures what I stand for: strength and functionality.

Excited to have everyone along this journey with me.

The simplest explanation is, “it’s a unit of measurement”. Which is true but let’s break it down and explain a little further.

The standard unit for measuring potential energy is the joule (J), and in many countries outside North America food labels will measure in this. 1 large calorie (kcal) = 4184 J which is the amount of energy required to raise the temperature of one kilogram of water by 1 degree Celsius. Now I’m sure you’re a little confused by me saying large calorie, well this is because there is also a small calorie (cal) however food labels measure in kcal or large calories so let’s stick to that.

So how do we measure these calories in food? Scientists use a device called a “bomb calorimeter” to ignite the food and measure the heat released. The heat escapes through a copper tube which heats up a pot of water, and through this change in water temperature scientists can calculate the food’s calorie content. Once base data is collected for most foods, companies can use this to calculate nutrition labels instead of having to lab test their food every time.

These labels can be a great tool in helping people estimate their caloric intake, thus aiding in weight gain, maintenance, and loss. Of course they’re not perfect, there will be degrees of error both on the label and when accounting food, but it gives a baseline to work from.

And willpower is overvalued, especially when it comes to health and fitness.

Here’s the thing, willpower only goes so far. It’s the thing that can start a journey but building consistency will ensure success in the long haul.

This is also why it’s important to focus on habit based goals instead of outcome based goals. Habit based goals are focused on consistently performing a task, like working out. Working out when done over a long time creates an outcome like weight loss or getting stronger. Focusing on the outcome and trying to willpower your way there often has little success.

Consistent habits also provide value in the fact they will ensure long term success.