Body Beast – Cassie Cain Coaching

I recently relocated back to the Puget Sound area to be near family while my hubby is deployed for a year. Part of our departure meant that we had to leave the comforts and amenities we had while living on our prior military base, including free access to a gym. Yes I am a Team Beachbody coach that went to the gym! I only used the gym 1 or 2 days a week to do lifting during workouts that required more weights than I had at home and it was honestly nice to let the girls play with other kids while I worked out.

Now that I have relocated to the Puget Sound area I no longer have access to the gym, nor did I have the space to pack all my weights and weight bench with me while staying with family. Would this be a valid excuse to lower my focus on my goal of competing in a bikini competition, and maybe put it off a year? Sure. Am I going to do that? HECK NO!!! I am just going to have to get more creative with my workouts and super attentive to my nutrition. No more….”I am bulking…sure I can have spaghetti”. The carbs I will be getting will be laser focused to the proper time of day and to correspond to my workouts. Plus I will be upping my intake of protein to focus on muscle maintenance while trying prevent any catabolism.

I am also going to be doing all my workouts from home using my 5, 10, and 15lb dumbbells and my resistance bands, gravity and my body for resistance.

Here is the plan:

Strength Training using P90X3, Body Beast, 21 Day Fix Extreme and PiYo

Cardio Conditioning using Insanity Max :30, Turbo Fire, 21 Day Fix Extreme and Les Mills Combat.

I will be doing 6 days a week Strength, plus 4 days Cardio for the first 9 months. Then I will switch to 5 days strength and 5 days Cardio for the remainder of the time leading up to the competition.

It is going to be a challenge but I am up for it. Plus once I establish a goal I don’t back down! So I will not let not having time, space, a gym membership or the ideal living condition stop me or slow me down. You simply have to be bigger than your excuses.

If you would like to join me during my next 21 Day Fitness Challenge please fill out a quick survey HERE to help me understand your needs. I will be in touch in 24-48 hrs to do your free fitness and nutrition consultation.

Today I am starting a plan to try to shed as much body fat as I can over the next 4wks. My last Bod Pod appt I was 26.6%, that was 3 wks ago. I am guesstimating over the last 3wks of cutting cycle I probably dropped another 1.5%, so I am estimating I am at 25% right now. I would ideally like to be at 20% or lower when I start my strength training for Strong Woman competition, then it won’t be such a bitter pill to swallow when my calorie intake jumps up to 2400-2600 calories on training days. Over the next 4 wks I am trying to diminish the loss of the lean muscle mass at the same time that I am dropping body fat, kind of a double edge sword. My days are going to start with a weight program and be heavy carb loaded to diminish muscle breakdown as much as possible and end my days with HIIT Cardio. I set my macros to be 40% Carb, 40% Protein, 20% over the course of a day. Heavier carb meals will be earlier in the day to help diminish muscle breakdown and fatigue along with maintaining energy levels for afternoon cardio. My daily goal for caloric intake is 1850, all clean! I am also going to try to eliminate as many of the natural sugars I have a hard time letting go of, my bananas and berries. A typical daily menu will be:

Breakfast: eggs and oatmeal for breakfast

Strength Workout

Snack 1: a post workout smoothie (Shakeology)

Lunch: Fish and quinoa or brown rice with veggies

Snack 2: Rice cake w/Almond Butter

Cardio Workout

Dinner: Chicken Breast, Spinach salad, Broccoli or sweet potato

Snack 3: Greek Yogurt

I will likely have very little variation over the course of the next 4 wks to this menu, once I find what works and is easy I stick with it. I will try to prep the chicken, quinoa, and brown rice so they are ready and I just have to heat up. This has been the key to clean eating in our household. If you spend a little time each week prepping the items that take the longest to prepare you are much more likely to avoid the over processed frozen or packaged meals.

Off to press play on Back and Bis this morning with some T25 Alpha Cardio later today.

The Meso Diet and Carb Cycling (joshsgarage.typepad.com)

Tag: Body Beast

No Gym, No Time? NO EXCUSES

Two a Days

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