Train With Cass

Good Morning Everyone! 🌟
If you're working in the Transphormation App, you have until the 11th to submit your assessment photos!! I will also be doing the challenge with you and posting my macros on my Instagram and page.
If you're working with me 1-on-1, you probably already know that emphasize corrective exercise and mobility. Postural Correction is the FIRST step in any personalized training/coaching program.🏋🏼‍♂
This morning I was reading about the importance of posture and how it affects everything from digestion, flexibility, and exercise form. Worth the read!

Guide to Good Posture: MedlinePlus Good posture is important for your health as well as you appearance. Get tips on improving your posture, whether you are sitting, standing, or moving.

Why REST + RECOVERY is so important👌🏽

In a nutshell 🥜- your muscles don’t grow in the gym, they grow during your rest periods.

Recovery is probably the most important aspect of training. You should take your recovery just as serious as the rest of your training. When you train your muscles you create little micro tears in your muscle fibers and our body responds to the stimulus/ stress.

It is important not to overtrain( ignoring this concept and training with little to no recovery effort repeatedly) because it can effect us in many negative ways like compromising your immune started and chronic joint pain.

Recovery allows for
✅ improved performance
✅ Decreases chance for potential injury
✅ Increases dang of motion
✅ Allows muscle fibers and micro tears to heal

Types of recovery:
✖️Stretching
✖️Foam Rolling
✖️ Resting
✖️ Drinking water
✖️ LISS
✖️ Tens Unit, etc.
✖️ Hot tub, Ice bath, etc. (temperature)

Take care of your body and mind by incorporating active rest days and recovery days 🥰

‼️Top: .wear “deep blue” influx sports bra “trainwithcass” for 15% off‼️

Struggling to hit certain macro goals? 😅

Me too... specifically my caloric goal. It’s hard to eat enough to GROW and BUILD 🍞🥨🍠🥕🥦🍔🍣🍝

This graphics shows some of the best places to get your macros in if you’re falling short in any of these categories

Don’t know what MACROS are or why they’re important? ⁉️

Macronutrients (MACROS)
FAT 🥑
PROTEIN🥩
CARBS🍞

well... your results are 70%-90% (depending on who you ask) based on your nutrition. If your nutrition isn’t in line with your goals- you may never reach them.

If you’re looking for ways to get control of your eating habits and macros the app is an app that calculates your custom ideal macro levels for you just visit www.mytransphormation.com/trainwithcass

JOIN the 8- Week Transphormation Challenge TODAY!

October is a month of GOAL SETTING and HABIT MAKING 🎃

The holidays are right around the corner! Thanksgiving feasts... Christmas dinners, and festive treats are soon to be taunting us!

DM me if you want to join us! Or visit
https://www.mytransphormationstartstoday.com/Trainwithcass

What’s Included:
• Set Macros for your goal
• Instant messaging
• Full training split and workouts
• Access to Facebook group, group calls, etc.
• track your progress in the app!

**No purchase is necessary but highly recommend the $6/mo version to best the most out of the app!

Feel free to DM me any questions!

Welcome to your Weekly CHALLENGE!

Happy Monday!

I just sent out weekly the weekly newsletter. I love writing content and sharing what I have learned and studied over the years.

If you aren't subscribed to my newsletter and would like to be- comment or send me a direct message and I will add you ASAP!

Weekly Client Emphasis Challenge:
- Hit your Macro goals in the app every SINGLE day this week
- Rate & Comment on every single workout
- Text me a funny photo of you during one of your workouts at 503 213 0347

This week the focus is on EATING REGULARLY- stay tuned for more!

www.trainwithcass.com

TRAIN WITH CASS Online science based follow-along workout programs

If you know me, you know I haven’t always been a huge fan of performing core exercises. In fact, I used to hate them! 🙅🏼‍♀️

It wasn’t until 2019 when I became a core conditioning specialist that I truly understood how important core strength is. I started to notice these things in myself and others around me.

Here are 4 signs you have a weak core 👇🏽

1️⃣ Lower Back Pain- this is the most common indicator of a weak core. Your lower back muscles can take over

2️⃣ Poor Posture/ Lordosis- your Core isn’t just your abs- it includes your hips and entire midsection. Tight hips and weak core can cause an anterior pelvic tilt.

3️⃣ Bad balance- notice most surfers and other athletes thats training emphasizes balance, have a strong and tight core. This is because a strong core improves your balances immensely

4️⃣ Swaying left you right while walking- this could be an indicator of uneven training or a weak core.

@ Honolulu, Hawaii

Proper Post workout nutrition has been something I’ve been heavily implementing lately! 🌟

Gyms in Hawaii are still closed but that doesn’t really give you or I an excuse not to workout… You just need to MOVE and track your nutrition. If you’re working with me in the MyTransPHORMation App, then you know how effective these home workouts can be!

One thing I see in almost all of my clients first couple weeks of logging food is a PROTEIN nutritional gap. Whether you're trying to build muscle or lose weight, your body needs protein.

Once you've identified a protein nutritional gap, you need a plan of action! For me, eating a fist-sized amount of protein with every meal is simply not sustainable so I CHOOSE to supplement my protein with a powder.

When looking for a protein powder, choose a product that is low temperature processed and hydrolyzed. These elements ensure the protein will digest the most efficiently without bloating or discomfort.

The Products I use:

Phormula-1 is a rapid assimilating, low temperature processed whey protein isolate. This means that the protein is stripped of the carbs and fats to making it digest faster in your body. This is optimal in a post workout setting when your body needs a fast digesting protein to properly assist in muscle repair and recovery.
I also pair it with Ignition,glucose. 100% Creatine monohydrate is also a new addition my post-workout nutrition regime. I love that the protein NEVER clumps even without the use of shaker bottle and goes down too smoothly.

Feeling good and getting results is important to me, and this is my way of getting there and achieving the goals I have set out for myself. If you have Any questions, don’t ever hesitate to reach out and ask me!

🔥🔥🔥BTW I’m obsessed with this INLUX set in FLAME from .wear, shop the link in my bio to get your own! Code: “Cass20”
@ Honolulu, Hawaii

https://www.trainwithcass.com

TRAIN WITH CASS Online science based follow-along workout programs