Follow me on Instagram: @cassandra_hope_healthstyle

Optimize Your Weight Loss With Genetics

Using genetics to customize my clients' nutrition, lifestyle and exercise protocols excites me to no end. 

It's like having access information that allows those who are looking for a better quality of life to access this sort of super power that lives within them. 

When someone wants to become better but doesn't know how then reaches out for help to gain that knowledge my heart opens up and I respect their desire, financial output for that info as well as the energy they're willing to invest in the process to become a better version of themselves. 

I once sat in that same seat. Chronic fatigue, poor gut health, food intolerances, mood disorders and addictions all led me to access genetic testing to understand why my body systems were behaving the way they were. 

I learned so much about my health and I forgave myself for so many health issues I thought I had created by being neglectful of myself. 

I learned about my inability to detox hormones,...

Continue Reading...

Is Your Gut Heath Stopping You From Getting Results?

Signs That Your Gut Health Is Kiboshing Your Results

Have you guys noticed how much air time the topic of gut health is getting these days? It's everywhere from newspaper articles to being featured on morning talk shows - Poor gut health is an epidemic and it's negatively impacting people's lives in a variety of ways. 

Today I'm speaking specifically about its role with weight gain and weight retention. 

Working out and eating clean isn't enough for many these days 

I often think back to the way people looked in the 70's and 80's when they ate clean and worked out. Long, lean, thin skin, healthy! Do you know what I mean?

Nowadays due to high toxicity levels, depressed immune systems, inflamed guts and sluggish livers (thanks life in 2018!) people are struggling with bodies that they don't recognize even when they eat clean and train often. 

So what does one do to get the body they want even if they're eating clean, training regularly and seeing minimal results?...

Continue Reading...

Why You're Tired Sick + Overweight

The longer I'm a health coach for and the more I learn about the body, nutrition, workouts, genetics etc., the more I answer "It depends" to many questions regarding health.

There are SO many factors to consider. How's your mental state? Because what's happening in the brain is happening to every cell in your body.

What's happening with your nutrition? Because again what you're eating affects every cell in your body.

How are you moving? Are you sedentary, mildly active, training at the appropriate level OR overtraining? Important to know because exercise is medicine and not all of it is ideal for every person. 

How I usually begin coaching clients is to help them get clear on the unwanted behaviours that are contributing to symptoms of weight retention and weight gain such as: 

- Limiting alcohol and sugar intake

- Eating a predominantly whole foods diet

- Learning to eat intuitively

- Manage stress (this is a HUGE one!)

But what happens when you've done all of that and...

Continue Reading...

How Consistency Vs Perfection Keeps Me Lean + Healthy!

Ok - I know, the obligatory picture of the personal trainer in her skivvies showing her abs is a little played out BUT if you've ever struggled with stubborn weight and water retention you'd know how F*&$ing good it feels to finally dial into what works and keeps you feeling (and looking) the way you've always wanted to! 

So, I'm sharing the daily strategies I use to stay lean and full of energy and vitality! 

Now, that's not to say that what works for me will work for you - literally everyone is different, but I hope this serves to inspire you to figure out what that is for you and then stay consistent, not perfect.

What's the difference? Well, why don't you answer that? Stop for a sec and think about the way that consistent energy feels vs the energy of perfection.

(Don't skip this, seriously! Try it!) 

For me, consistent feels self-supportive, grounded, understanding, loving and mature. 

Perfection feels like judgement, self-criticism, anxious - like I'm...

Continue Reading...

How Stress Is Causing You To Gain Weight

I think it's safe to say that stress is the root cause of many health issues today such as hormonal imbalances, poor gut health, cardiovascular disease and of course, weight gain and weight retention. 

But why is stress the cause of these issues? I'm going to focus on weight gain for this blog's purpose (head over here to learn about the role that stress plays gut health). 

As a weight loss and stress management coach I speak often about the parasympathetic and sympathetic states because understanding them and learning to manipulate the state you're in can make or break your progress with health and happiness. 

For example, we're supposed to spend about 95% of our day in our parasympathetic state (rest and digest) and only 5% in our sympathetic state (fight or flight). 

Though we are all preeeettttyyyy much doing the opposite. That means that our bodies are desperately trying to adapt and evolve to support our new lifestyle and physical...

Continue Reading...

What Does Poor Liver Detoxification Have To Do With Weight Management?

fit genes weight loss May 14, 2018

I am so incredibly grateful and blessed to have met my mentor and friend, Dr Robyn Murphy, just 3 short years ago. She has taught me so much! One of the most important and relevant things she's taught me in relation to my business as a personal trainer and weight loss coach is the relation between the liver and metabolism. 

To be more specific, the role that genetics plays in facilitating proper liver detoxification and in turn, healthy metabolism of fat and toxins. 

Let me explain in further detail...

For many of my clients they come to me when they have been eating clean and taking pretty good care of their bodies but they aren't seeing any positive changes in their body composition. 

They feel stuck, frustrated, confused and borderline defeated. But they haven't given up hope yet. 

I explain to them that each person's ability to lose weight in a healthy way is different. It depends on their genetics and epigenetics (how their environment is affecting...

Continue Reading...

3 Tips To Speed Up Fat Loss

As a personal trainer, past fitness competitor and holistic nutritionist, I know a few things about how to get the body to lose fat (in a healthy way) and keep it off. 

In the past, like many people, I used to think that weight loss was all about calories in and calories out...Though nowadays that method of approaching weight loss is about as relevant as the Blackberry (sorry RIM!). 

What I focus on teaching my clients has more to do with gut health, detoxification, improved immunity and stress management when it comes to losing weight and keeping it off. 

This approach is what yields healthy, long-lasting and positive change. 

Yes, exercising and eating a healthy and balanced diet is always a part of a healthy weight loss program but you already knew that!

Here are 3 Tips To Help Speed Up Fat Loss that you may have not tried or heard of yet. 

1. Improve Your Gut Health 

Improving your gut health may look different person to person. The more I've...

Continue Reading...

How To Get Over Getting Dumped

personal development Apr 19, 2018

K, full disclosure - I just got dumped. Like literally, just. And it hurts, and it sucks and all of the horrible things that come along with your reptilian brain reacting to 'abandonment' and rejection. 

Not super fun.

Wanna know what is fun though? Getting. Over. It. 

I wouldn't have been saying this just 3 short days ago but as my mama promised me every day gets better and more clarity appears with each conversation and rising sun. 

The details, ins and outs and who's 'responsible' are irrelevant for this blog's purpose. That would just be gossip and probably an attempt to clear pain via my blog. 

This...this is about speaking about the steps that a no bullshit, conscious and self-loving woman takes to mend a broken heart and move forward with more wisdom, more conviction, less unnecessary heart-ache and come out on TOP!

1. Call every person you know  

Literally call every person you know who can hold space for you in the way you need them to....

Continue Reading...

5 Ways You Are Self-Sabotaging In The Gym

If you were to write a list of all of the things you have planned in each day then take a step back and ask "Can any one human seriously keep up with all of this?" - what would your answer be? 

If it's "yes", great! You're in a good groove. 

If it's "no", I like your honesty and that place of honesty and awareness is where you can make some really positive changes for yourself. 

I've listed a few reasons that I know to be potential self-sabotage like behaviour that keeps people stuck and not achieving their goals in the gym (and kitchen!). 

1.  Letting self-limiting beliefs fly under the radar

I've listed this one first because I think it's the most important thing to address yet often isn't. Addressing self-limiting beliefs takes a strong sense of self-awareness and willingness to monitor your thoughts...Practicing mindfulness for example is one way to do this. 

Mindfulness has been the most powerful tool in my tool box to stay calm, in...

Continue Reading...

5 Things That Contribute To Belly Fat

It's a common belief that by eating a clean diet and exercising regularly will yield positive results in body composition and energy levels. Sometimes this is 100% the case but in many of my clients' situations it just isn't enough to see their body composition settle in a healthy place.

There are many factors that contribute to weight gain, weight retention and belly fat which don't always have to do with the foods you eat or how regularly you're training. 

In today's post I'm breaking down the 5 top factors that I beleive contribute to belly fat.

1. Cortisol and Stress

We have evolved based on experiencing about 95% of our day in our parasympathetic state (rest and digest) and only 5% in our sympathetic state (fight or flight). Our bodies perform best when we are mainly living in a stress-free state. 

Though, the days of wandering the forest looking for berries, lounging with our tribe and calmly creating meals are long gone (at least for most of...

Continue Reading...
1 2 3 4
Close

50% Complete

Two Step

I WOULD LOVE FOR US TO GET TO KNOW EACH OTHER BETTER...

STAY CONNECTED WITH ME HERE!