foodie – Cassie Cain Coaching

No Gym, No Time? NO EXCUSES

May 27, 2015June 2, 2017 Fat Girl to Fit Momma

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.

My Journey

Countdown to Cancun

March 23, 2015June 2, 2017 Fat Girl to Fit Momma

I am headed to the Moon Palace Resort in Cancun for an all inclusive vacation from Team Beachbody that I earned through my work last year helping others get fit. I am over the top excited but just last week it really sunk in. HOLY CRAP!! You will have to wear a swimsuit, A LOT!! With just 28 days to touchdown in Cancun I embarked on the Countdown to Competition plan from 21 Day Fix Extreme.

I was honestly hoping to shed some bloat and trim up a little to squeeze into a one piece. But after just 7 days, no kidding 7 days!!! I am thinking a bikini just might be in the cards for me.

The plan isn’t easy, it requires some major discipline and planning. But if there is anything that I excel at it is planning and execution, especially when it comes to food. I am a foodie at heart and I love being creative and planning out my meals. So this fit perfectly with my lifestyle, plus the hubby is currently deployed so I wouldn’t be needing to prepare a separate meal to support his 6’4″ body as well.

So what am I eating? Here is a quick rundown of my day….yes I am eating every 2hrs (I have to set a timer on my phone to remind me to eat)

Breakfast: 8 egg whites with Pepper, onions, and mushrooms & salt free seasoning

Snack: Isopure Protein

Lunch: Spinach salad with assorted veggies and grilled chicken topped with vinegar and coconut oil, Baked Sweet potato

Snack: Shakeology with Almond Butter blended with ice and water

Dinner: Baked Fish (Cod, Salmon, or Tilapia) and steamed veggies & salt free seasoning

Snack: 2 hard boiled eggs

At least 1 gallon of water throughout the day

Not glamorous or fancy but it is really doing the job. I am alternating my days with two basic meal structures so I don’t get too bored with my food. But what is great is I have prepared all my food for the week on Sunday and have it ready to go so I don’t have any excuses to reach for something not on the plan. I have all my veggies, and protein portioned out into little baggies so I can just grab and go.

Why am I not talking about my crazy intense workouts or how many calories I am burning? Now you may have heard that abs are made in the kitchen and this is so true!! You cannot neglect your attention to your nutrition and expect results. Nutrition accounts for 80% of your transformation and your fitness or workouts are only 20% But if you are wondering I am doing 30 minute workouts from 21 Day Fix Extreme and walking in the afternoons with my daughters. The latter is really more of a relaxation for me, I get to listen to my audio books and just push a stroller.

So check out my first 7 day results!

I am over the top excited to see what I can accomplish in the next couple weeks as we prep for our vacation to Cancun!! I may just be able to rock a bikini without feeling bloated and too Fat Girl but more Fit Momma!

Want more info on 21 Day Fix Extreme? Check out this quick video

Recipes

21 Day Fix Crepes

February 12, 2015June 2, 2017 Fat Girl to Fit Momma

I am on day 4 of my 21 Day Fix Extreme and I already am missing my giant veggie loaded salads. I decided I would swap my veggies in my morning egg for my lunch. So I was stuck, what can I do for breakfast now?! I still wanted my eggs for my filling boost of protein after my morning workouts. The first thing that came to mind was CREPES!! One problem typical crepes have lots of butter, milk, flour and eggs. I decided I was going to attempt this 21 Day Fix approved concoction anyways. The outcome…..AMAZING!!!

Ingredients

1 tsp vanilla Shakeology
1 tsp vanilla extract
3/4 Red Container Egg Whites
1 stevia packet
1/2 banana (1 Purple)
1 tsp natural unsalted peanut butter
1 tsp coconut oil
dash of cinnamon

Directions:

Heat a small non stick skillet over medium high heat. Add 1/2 tsp to pan.

Blend eggs, shakeology, stevia and vanilla until frothy and has lots of bubbles

Pour 1/2 of the egg mix into pan. Decrease heat to medium. When the crepe starts to pull away from the edges (about 2 minutes) carefully flip with large spatula. Cook another 30 sec to 1 minute until browned.

Make your second crepe.

Top with peanut butter, sliced banana and a dash of cinnamon. ENJOY!!

Your Fix container count :1 Purple, 1 Red, 2 tsp

Want more info on 21 Day Fix and to join my next online accountability group find me on Facebook or Get more info HERE.