Cassie B. Strong

As your coach, I’m less interested in what you are NOT doing… tell me what you ARE doing. If you scrolled through and thought “uh oh 😳”, shoot me a DM about Health and Wellness Coaching and we’ll work on it together!
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This is the kinda thing that gives me the ick about my industry… we continuously find ways to make more money off the haves and neglect the have-nots in the process.

To make a comfortable living for myself, I’ve always worked at facilities that were $250+ per month… and I’ve always felt conflicted about it. That’s why I started my app - to make top notch coaching and programming accessible. Just because you can’t afford it doesn’t mean you don’t deserve it 💪🏼💛

Equinox launches $40,000 membership to help you live longer

Rather than focusing on what NOT to do… try focusing on what you SHOULD do.
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Happy Birthday to our favorite guy! From Rome 🏛️ to home 🏡 and everything in between, I’m grateful to share it with you, Adam.

BRING ON 2024!! In true fashion, I’m sharing what - if I could wave a magic wand - I would change about society and our relationship to , and . (Malcolm - in the off chance you read this, it’s not an experiment per say… but you get my intention here.) Anything else you guys would add?? I can only fit 10 slides, but I have so many other ideas floating around in my head!
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MERRY CHRISTMAS! The fluffy puppy 🐕, the scruffy puppy 🥥 and their humans hope you’ve had a peaceful and magical holiday season ✨🥰✨

Been sitting on this one for a good month. Today, when I heard say, “we’re trying to operate outside of the culture while still in the culture”, to I decided to finally share it.
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**kcancer

I was raised in the community where the mass shooting took place this week.
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Growing up in that rural area, is where our parents traveled to work, where we went to get our groceries, where we hung out as teens on the weekends. It’s home.
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My loved ones are still sheltered in place and I’m concerned for our small, tight-knit community. I haven’t lived there in over a decade, and still, I feel violated and numb. Anger hasn’t even set in yet. So I can’t even imagine what my people are going through.
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It’s strange trying to offer support from afar. Nothing feels adequate. I’m still going to try, though. I recently started to share more about my personal experience healing from and managing . Elaborating on that seems like the most appropriate thing to post right now. I hope it is. Love you all.
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PT. 3
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Yeesh, this was a tough one… but if you’ve experienced a that deeply changed you, I sincerely hope this helps.
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**kcancer

Mumbly Buddy
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A special soul that came into our lives when I was a junior in high school. One of those souls that lit up every space he entered. To know Mumbly was to love him. Didn’t hurt that he came to us in that adorable, fluffy, goofy package. You were a huge gift, Mumbly. And this is a massive loss 💔

Still crazy 4️⃣ you!
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9.8.2019
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PT. 2
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Sharing something so personal is truly scary for me and I can’t thank you enough for your kindness. Your responses to my last post made me realize that there are so many of us struggling with this, so I hope that sharing my “aha moment” brings you clarity too.
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Doing more and trying harder doesn’t help us in our healing process when what got us here in the first place was doing too much.
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**kcancer

This is for anyone who feels like they’re just surviving, but desperately wants to thrive.
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It’s for anyone who has lived or is living through chronic stress and repeated trauma - whether it’s related to illness/cancer or something entirely different - like living with an abusive parent or partner or living as a non-white/not straight American. If you’re comfortable, share a little about your experience in the comments.
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Doing more and trying harder doesn’t help us in our healing process when what got us here in the first place was doing too much.
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Here are a few resources that helped me on my journey:holistic.psychologist



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**kcancer

BACK TO SCHOOL = A GREAT TIME TO GET FIT!

Code RAMPUP30 = 30% off ☺️💪
https://www.trainerize.me/profile/cassiebstrong/?planGUID=bbcbef462d5d4159985a4613287dc410

I know, you have a TON on your plate, but hear me out 😉 The hardest part about exercise is consistently fitting it into our routine. We're creatures of habit, so adjusting our routine is VERY challenging... but that's the thing about going back to school in the fall - we HAVE to adjust our routine! Day 1 of school is Day 1 of building your new routine... so if you want your routine to include regular exercise, the closer you start to Day 1, the better!!

I see so many people say "once we get settled into our new schedule, THEN I'll start"... issue is that once we're "settled", it becomes so much more challenging to overcome our conditioning and stay consistent.

So... start NOW! And start SMALL. I created the 8 Week Ramp Up to do exactly that. To start, each workout will take just 5-8min. By the end of week 8, you'll be doing three 20min workouts per week!!

Code RAMPUP30 = 30% off ☺️💪

https://www.trainerize.me/profile/cassiebstrong/?planGUID=bbcbef462d5d4159985a4613287dc410

I’m sure you’ve seen a lot about WHO’s latest statement about Aspartame. Here’s something to keep in mind with EVERYTHING we consume: dosage matters.

The studies they used to come to their conclusion:
1. Tested animals, not humans.
2. Administered abnormally large doses of Aspartame. (You’d have to drink more than 9 diet sodas to consume a comparable dose.)
3. And after all that, the researchers still only said it was “potentially carcinogenic”.

DOSAGE AND FREQUENCY MATTER MOST. Drinking too much water can be harmful and even result in death. Consuming too much of a vitamin is toxic. Aspartame may be a “potential” carcinogen, but alcohol is a *known* carcinogen.

It would be soooo much easier if nutrition information were black and white. I get it. The reality is that it’s extremely nuanced… especially when we start applying the information we have to individuals with their own unique needs and preferences.

So here’s my 2 cents: you should absolutely avoid anything that you’ve determined doesn’t work for your body. As far as anything you’re conflicted about in regard to your health - be mindful of the portion sizes you’re consuming *and how frequently you’re consuming them* - but you certainly don’t have to avoid them altogether if you enjoy them! ☺️

Which foods contain aspartame? The artificial sweetener is now considered a 'possible carcinogen'

Do you start new exercise programs, but struggle to stick with them? Have you looked at fitness programs that were just too overwhelming or intimidating? If yes, then Cassie created this 8 week ramp up program for YOU!

To start, each workout takes just 5-8min to complete. By the end of the 8 weeks, you'll have built up to three 20min workouts per week 💪

Code RAMPUP30 = 30% off!!

8 Week Ramp Up Cassie created this program for people who: 1. Have looked into fitness programs but found them intimidating or overwhelming. 2. Repeatedly start new fitness regimens but struggle to stay consistent. This program is about bridging the gap between no/minimal/inconsistent exercise and successfully fol...

“Helping people improve their quality of life is a delicate balance of applying my knowledge about the human body and accepting the complexity of human behavior. I’ve seen my fair share of coaches and programs that overlook that critical element – human behavior – and I have so much empathy for the people who are confused and frustrated when it comes to diet and exercise.”

Thank you for featuring my story and philosophy, SD Voyager!

Meet Cassie Hirschberg-Brown - Bold Journey Magazine We recently connected with Cassie Hirschberg-Brown and have shared our conversation below. Hi Cassie, really

When your routine is solid, the periods when you’re “out of your routine” are fairly inconsequential.
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Enjoy the 🍕 (or 🍦 or 🥓 or 🍩)!

Had to return a pair of jeans this weekend.
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They weren’t right for my body.
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Full stop. There’s no more to that story. But it got me thinking about all the times I’ve witnessed clients over the years completely spiral over similar situations… here’s a taste of the pep talk I give them:
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Your body now is the same one that was birthed and then took your first breath. Your body now is the same one that tasted your favorite food for the first time. Your body now is the same one that rolled down grassy hills, did cannonballs into pools and swung on swing sets. Your body now is the same one that you had when you received the best news of your life… and the worst news of your life. Your body has been through every single moment of your life with you. What a special connection. What a beautiful example of unconditional love, support and companionship. It’s one of those relationships that… (ahem)… should NOT be questioned or threatened over a piece of clothing not being a good fit.
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Of course - it’s always a work in progress - but imagine how differently we’d move through the world if we developed a partnership and relationship with our bodies. If we tried to nurture them, support them and provide for them like we do our loved ones (and like it does for us). Food for thought..
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HAPPY INTERNATIONAL WOMENS DAY
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I’ve spent a lot of time reflecting lately on the impact strong women have had on me and my life. I’m overwhelmed by how generous and gracious women have been to me through the years. I truly wouldn’t be the person I am without them. Thank you.
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“My health and well-being are important to me, but I just can’t seem to make the time for exercise/meal prep/etc”…
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You are not alone. This is so common! How do I help clients overcome this? We explore a couple things:
1️⃣ When you say “no” to time spent exercising/meal prepping/etc, what are you saying “yes” to? (Probably parent/caretaker responsibilities, work responsibilities, or downtime activities like tv/gaming/social media.)
2️⃣ How is your identity/self-esteem affected if you start saying “no” to those things in order to say “yes” to exercising/meal prepping?
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Nobody wants to feel like a crappy parent/partner/employee! But let’s be real - does feeling healthier and happier truly make you a worse parent/partner/employee?? 🤔😉 Absolutely not! When we operate from a belief that dedicating time to our wellbeing enhances how we show up in the world (rather than believing it steals from the time we could dedicate to those responsibilities) we can overcome the guilt/pressure/stress that holds us back.
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Reframing the rhetoric from our (bully) brain can suddenly make caring for ourselves so much easier to justify!!
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I love to hear my clients excuses!
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Why? Because they help me understand 1. The things they value most and 2. What their current perspective is. From there, we can work together to evolve their perspective so that their better align with their values.
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The challenge of adding in new and/or habits can usually be distilled down to 2 things:
1️⃣ Working out can be uncomfortable and/or affect our self-esteem. It’s important to set realistic expectations for yourself: I’m new at this, so this may not feel familiar or natural to start. I’m not going to know everything or do everything perfectly right away, but I’m going to learn and improve every time I show up.
2️⃣ Until now, you’ve allocated this time in your routine to other things you value and the FOMO is real!!! It’s not easy to dedicate less time to the other things you love! Yet again, it’s important to have realistic expectations: I may not be able to watch the TV show when it airs, but I can stream it after I get home from the gym and while I prep dinner. I won’t be at home right when the kids get off the bus, but I can still ask about their day at dinner time.
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When clients focus on what they’re losing or where they fall short, they have a tough time following through… but when they focus on what they’re gaining or the ways they’re improving their (quality of) life, following through comes with so much more ease! “Where your attention goes your energy flows.”
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Here’s my hot take on “it’s all about !”
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While I believe that’s true, I don’t buy that , , and are the foundation for success. After working with hundreds of clients, I’ve grown to believe that those qualities are the *byproduct* of believing wholeheartedly that something will elevate your life. THAT’S the foundation to success.
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Be honest - do you think would have had the same level of focus and discipline if he believed bball would bring him hardship and despair? 🤔😏 Of course not! While *expected* the challenges (and the sacrifices), he wholeheartedly believed that persevering through all that (saying “yes”) was necessary in order to live the life he desired.
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You’ve had your reasons to say “no” for a long time. “My job is demanding.” - “I hate getting sweaty.” - “My child has soccer practice.” - “I’m already exhausted 24/7.” Operating from that perspective is second nature to you right now. But here’s the thing..
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You’ve been conditioned to think and operate that way (probably unconsciously)… and you CAN condition yourself to think and operate differently! You’ve gotten really good at finding reasons to say “no”… challenge yourself to find reasons to say “yes” and see what happens!
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