Remember your why... these 3 words are embedded in my brain as I work towards the healthiest version of myself. I am so excited that I'm on this journey with the help of such an epic trainer @cassiebubb who has gone far beyond what is expected to get me to a good place both physicallyand mentally. She works wonders for her entire team! #brisbane #lifestyleblogger #brisbaneblogger #brisbaneanyday #visitbrisbane #brisbaneinfluencer #brisbanecity #lifestyleguide #bloggerlifestyle #bloggerstyle #briscitylifestyle #lifestyleinfluencer #healthyvibes #personaltrainer #food #fun #healthylifestyle #love #fitness #qotd #cassiebubbfitness #yourwhy #workhard #workbitch
SAY NO TO THE HATERZ ✌🏼 More often than not the reason that people fall off track from their goals is because of a lack of support from those around them. It’s easy to say just ignore them, but for someone taking the steps in building a sustainable, healthy lifestyle, it can play a major role in detailing their momentum. Let’s make one thing clear. Taking ANY steps to better yourself, in whatever capacity, is never going to make you worse off. But allowing others to interfere with your progress definitely will. One of my favourite sayings is that ‘You will never be criticised by someone doing more than you, you will only be criticised by someone doing less’. Negativity is often brought upon us through others jealousy or their own denial because they too want to be making positive changes. So tell them to get onboard or get out the way. An even more important reason to remember your WHY. You didn’t choose it because of how someone else feels, you chose it because of how YOU want to feel! No matter what level you’re at, having someone to guide and support you to your goals is never going to do you wrong. Let alone the best Team ever. Join us. Link in Bio. ✨
THE SNOWBALL EFFECT ☃️ It seems fitting to post this around the time that New Years Resolutions are bordering on ‘I’m smashing it’ and ‘Who’s dumb idea was this?’ We often find that when we want something bad enough we’re all in. But that can often be the worst idea when it comes to your goals. It leads to burn out, perfectionism and well, you not actually achieving anything because you’ve had a ‘Day 1’ for the last several Monday’s. If we want to succeed we need to understand that the only tools you need are Consistency. Momentum. And Discipline. One leads to the other. Establish a routine. Find your non-negotiable’s. Remember your Why. The only reason it’s not working is because you haven’t given it enough patience or time. Goals have to be EARNED. Nothing worth having is meant to come easy. Do you need help establishing a routine? Having someone keep you accountable? Have all the guess work taken out of achieving your goals? Trust me I’m your gal. Let’s talk. Link in Bio.
MINI CUT STARTING POINT? Well dang, alright then ✨ For the next 6 weeks I’m going to be going hard in the last ditch effort of Shredz Season before hitting the annual Growth Season. 😍 I always take 2-3 weeks over the Christmas period to relax my food choices and take some time to focus on recharging. Over this next 6 weeks I’m going to be committing to more than just physical goals. And while 6 weeks is not a significant amount of time, my aim is to establish habits to then continue as part of my everyday routine. Some of my non-negotiable’s will be: - Get minimum 7 hours sleep - Read 10 pages of a hard copy Book (in addition to audiobooks during my commute) - No devices after 8pm - Taking 5 mins of Grateful Breaths - Stretching As a busy gal I find I often pour myself into bettering others and forget to do the same for myself. Time to find an equal balance. You can’t pour from an empty cup. 👇🏼👇🏼Comment below what change you are going to commit to✨ Better yet, hit the link in my bio and take the first step in creating sustainable healthy habits that you can use for life.
2021. EMERGING | 2022. EVOLVING 24/7. THRIVING✨ If this isn’t an accurate description of how I feel my year went I dunno what is. Perfectly Chaotically Thrilled. It’s come with highs and lows, love and loss, sweat and tears, confidence and doubt. A LOT of doubt. It’s scary stepping out of your comfort zone and putting yourself on the line. For someone who generally is fairly confident and believes in themselves, this year has tested that. I questioned myself daily, whether I was smart enough, good enough, strong enough. Enough. Full stop. And the truth is, you will never realise that you are everything you need to be until you’re in it. Jumping in the deep end and giving it a go. No one is ever ready to take a leap. To try something new. To actually go after what they want and deserve- in life, in career, in love. And this year we’ve all had to in one way or another, recreate ourselves or step into an alternate version of our lives. I’ve learned a lot and it only shows just how much more is possible. This photo right here encapsulates how I feel every single day when that 4:30am alarm goes off. Grateful. Proud. Humbled. Eager. Passionate. I am in love with the foundations I have built this year. And yes, foundations because we’ve only just begun. Happy New Year and may 2022 be the year that you too discover that you are already enough as you are and capable of quite literally anything ✨🥂
YOU HAD A ‘DAY 1’ TOO 🤷🏻♀️ If you’re a regular gym goer you’ve probably seen some interesting things in your time. From outfits to exercises and everything in between. But I want you to think back to why you started coming to the gym. For most, it’s wanting to make a change to their appearance. For others, it’s to improve their health. What you might not know is that more often that not it’s taken someone everything in their being to just walk in the door, full knowing they have no idea what to use or how to use it. It’s someone that’s been through a messy divorce and needs to find their sparkle again. It’s someone who’s never been confident in themselves and decided this is the time. It’s someone who needs to make positive lifestyle changes or their might be no lifestyle to live. So don’t laugh. Don’t point them out to your friends. Don’t get your phone out and record them for your own or the internets enjoyment. I guarantee you would hate if someone did that to you when you first started. Instead, choose kindness. Choose compassion. Give a smile. Lend a hand. If someone asks you to spot them no matter how big or small the weight, give the 30 seconds of your time to help them succeed. It probably was a huge step for them to even ask you. No matter your goal, we all share one in common. To be better. To be the best version of ourselves. So remember that next week and choose to be kind.
CHILL OUT BABE! 🍸 After the last 2 years we’ve had, heading into this Festive Season means parties, events and some long awaited time with family and friends. While important to soak up every bit of love, laughter and sunshine you can, it is also the time of year to take one big BREATH. One of my favourite sayings is ‘You can’t pour from an empty cup’, so here’s my top tips to getting some RnR and looking after yourself over the next few weeks! ✨Plan to do something you don’t normally ‘have time’ for e.g. reading, Netflix, painting, going to the beach, doing a mountain climb ✨Get Grateful. Think about everything that you’ve accomplished this year. If we don’t appreciate the journey, the destination isn’t as sweet. ✨Keep it Moving! The Festive Season is notorious for fab feasts, delicious treats and a wine or several. Enjoy everything it has to offer while sticking to some form of exercise. More so for general and mental health, take an hour out of your day to get active. That way we’re only taking the foot off the gas a little rather than starting from scratch when the new year kicks in. ✨ Prioritise sleep, water and nutrients in and amongst having a good ol’ time. What are you up to this Festive Season? Let me know! 👇🏼✨
TIME TO RUFFLE SOME FEATHERS 🪶 You can have the most experienced, knowledgeable, supportive, enthusiastic and dedicated coach, but it’s true, they’re only going to be as good as the effort you put in. What do I mean by that? Well we know that the only way you’re going to get the results you’re after is if you follow the plan set out for you. If you don’t follow it, of course your coach is going to seem like they don’t know what they’re doing. But most of the time it’s not entirely their fault. Before you start questioning whether your coach/program is right for you, ask yourself if you are truly committing to the process. Sure, there are different standards of Coaches and Trainers. But none of them are going to be ‘good’ for you if you’re not willing to meet them half way. Your training with your coach is a partnership. You have to be willing to trust your coach and commit to the process. In return, your coach will likely be more dedicated and enthusiastic than ever. ✨
THIS COULD BE YOU! ✨ They say if you want to go fast, go alone. If you want to go far, go together. And we all know that quick fixes never work out the way you hope they will. Having a coach allows you to build confidence, gain the correct knowledge and feedback and have someone supporting you every step of the way. It will also save you a lot of time as you will be given the correct tools and guidance to see you succeed right from the start. 🙌🏼 As we know, it takes two to tango, so if you’re truly ready to change your life, then I’m ready with commitment, dedication and passion! Face to Face spots are filling fast but just like Maddyson here, you could be succeeding with my Online Coaching, available no matter where you live in the world. So what are you waiting for? Hit the Link in Bio to take the first steps to Greatness. ✨
What does it mean to be RELENTLESS? It’s showing up when you don’t feel like it. It’s sticking to your word and what you set out to do. It’s when the little gremlin in your brain tells you you’re not strong enough, tough enough, GOOD enough and you tell it to shut the f*** up and prove it wrong. It’s giving your 100 to everything you do, and knowing you’ve probably still got 2% more. You’re not down. You’re not out. You’re charging on through. This is what it takes to succeed. To guarantee the results that you so badly want. You have to weather the storms because there’s glorious blue skies ahead. There will be road blocks and detours and things that so badly try to see you fail. But you’re not the person to be easily swayed. You are so much better. You have to simply refuse to quit. Walk, freaking crawl if you must. But you Don’t. Quit. This team right here did just that today. I threw a challenge at them of mammoth proportions and they didn’t quit, they charged on through. They exhibited the true definition of being RELENTLESS and inspired their teammates to do the same. 🙌🏼 So go on, get RELENTLESS. Be UNSTOPPABLE. This is something I strongly value and believe in and it’s something I will do my best to instil in my team also. Want to be unstoppable? DM me. I’ll show you how 💪🏼
50 DAYS That’s right. That’s all that’s left in 2021. No matter what type of year you’ve had, good, bad or ugly, waiting for 2022 to roll around just seems like a waste of perfectly good time. 7 WEEKS (that’s right) can make a world of difference in reaching your goals. Imagine where you could be if you start now. Wouldn’t you rather be entering the New Year already on a roll? While it’s important to enjoy the Holidays (I’m a big fan of the Christmas Day Feed), it doesn’t mean I just let myself go for the month of December. I’m careful in my planning to have both time with family and friends enjoying the greater things in life and still on track toward my goals. You don’t have to give up one or the other. Healthy, sustainable lifestyles are about just that. The time is going to pass anyway, so why not do something incredible with it? Get ahead of the ‘NeW YeAr NeW Me’ crowd and hit the Link in my Bio or send me a DM. Let me help you start 2022 with a real bang! ✨
MEET MY BOYFRIEND Just kidding 😂 but me and Gorilla Joe are going to be spending a lot of time together at our new home at @wgbrendale as a Personal Trainer and Group Fitness Instructor! I can’t wait to bring my knowledge, passion and commitment to getting YOU results easier than ever before! Specialising in Fat Loss, Muscle Gain and Athletic Performance, my mission is to build a community that is relentless in their quest to create sustainable healthy lifestyles. That’s right, we’re talking habits you can use for LIFE! Not only that, but providing you with skills you can apply to your everyday. I’m a big believer that health and wellbeing requires a multi-faceted approach, not just your fitness but also building mental toughness, transforming you into an unstoppable force. So if you are ready for today to be your last ‘Day One’, commit to changing your life by joining my team today. Let’s work! 💪🏼 Taking New Client Applications NOW! Hit the link in my bio and I’ll be in touch soon for your free consultation! 🙌🏼
Let’s SMASH SOME GOALS! ✅ Sunday Night’s are the perfect time to get organised for the week ahead and there’s no better time than to solidify your goals! Here is my 5 Easy Steps to Setting Your Goals and achieving them! This can be a goal for the week, month, even rest of the year and apply to health, fitness or anything at all! 💪🏼 If you take the few minutes to construct your goals through my easy steps then you will be well on the way to ensuring your success! Don’t forget! For the best results your goal will read like this: “I want to achieve (insert specific goal here) by (deadline for goal), because (insert why you’ve chosen this goal and how it will be rewarding for you)!” So what are we achieving Team?! COMMENT below so I can help cheer you on! 🎉
If I don’t get 15k my day has FAILED! 🚩🚩🚩🚩 Give this a SHARE if you’ve been guilted by a Step Count! Ah yes the famous old ‘Step’ debate. Many people love to wear their daily count as a badge of honour and before you go get all cranky that I’m coming for your step count, hear me out. Prescribing ‘Steps’ into your daily/weekly program is a means of increasing your NEAT (Non-Exercise Activity Thermogenesis- or in simple terms burning cals not through intentional exercise) Now while Steps are not true NEAT as they’re intentional (true NEAT can be doing the laundry to mowing the lawn), they’re a great way to increase your energy expenditure for the day. What I’m saying here is that 10k Steps a day is not some magical number that’s going to automatically get you results. After all it came about because of a marketing ploy for a pedometer. It can however be used as a great aid in a deficit and for general health but just as your calories are personalised to you, so will your step count need to be. 🚶🏻♀️ If you have an active job, you might not require as much. If you like to do some cardio, you might not need as much. If the couch is your best mate, well you might need a whole lot. 🤷🏻♀️ It is all relative to you and your goals and shouldn’t be used as a way to guilt you into pacing your house at 10 o’clock at night because you’ve got 1438 steps to go.
Throwing yourself in the DEEP END We know that change can be scary, uncomfortable, challenging. But often this is where the magic lives. ✨ The mystical portal between who you are now and who you really want to be. It doesn’t happen when days are good, when things are going your way. It happens in the dark corners of life, when the light at the end of the tunnel seems so distant. Yes it’s about what you do consistently majority of the time but I’ve found where it counts most is when you least feel like it. It changes the electrics in your brain. You level up. You increase your mental toughness so when new things get in your way, and they will, you’re able to side step them with ease and keep charging ahead. Next time you get uncomfortable in achieving your goals, know that you’re in the exact right place and if you push through, big rewards are coming your way. 🙌🏼 Change is temporary. So use it the best you can.
Just cause it worked for ‘Karen’ doesn’t mean it’ll work for you! Give this a SHARE if you’ve felt like this? Or maybe had a conversation like this? I know I have 🙋🏻♀️ ‘Are you only going to eat that salad?’ 🥗 - Usually filled with vitamins and nutrient rich protein and vegetables, so um yeah? ‘Are you sure you want to have that whole pasta, side salad, wine and dessert?’ 🍝 - YA DAMN RIGHT I DO! You are unique. One of a kind. There is no one like you. And that is your power. So why do we expect what worked for a completely different human to have the exact same effect on us? Sure we can take ideas and inspiration from others but the only way you are going to get personalised, effective results is to have your OWN personalised, effective plan! So just say no to radical, restrictive diets that your sister’s, friend’s, mum told you about which had her tired, hungry and a moody gal! The best diet you can do is the one that’s tailored to you, your goals and most importantly, the one you can stick to! 🙌🏼
So which one are you? 🤔 When you wake up in the morning do you make a conscious decision to be mediocre? I bet you don’t 🙊 I find this concept really interesting. After reading David Goggins ‘Can’t Hurt Me’, this is one of the things that screamed out to me and it makes complete sense. We are either making choices to better ourselves or we’re not. It’s that plain and simple. There is comfort in choosing to remain the same but it’s actually setting us further and further back from where we’re meant to be. So as brutal as it is, yes staying the same is making us worse. Good news is it doesn’t take much to begin making positive change. It’s the snowball effect. Starting small and repeating it day in day out. Eventually through that consistency, you gain momentum and small things turn into big things. Often where people fall short is overestimating the change that needs to occur. It’s a marathon not a sprint. So decide. Are you someone that cruises along, sits back and sees what life hands them? Or are you gonna be a wolf, a hunter, an unstoppable force and get a bit uncomfortable earning what you know is yours? What’s it gonna be? Comment below 👇🏼 Decide and don’t look back.
Did someone say PEACHES ARE IN SEASON?! 🍑🍑🍑 Cause they sure as heck are! Here’s 5 of my favourite exercises for growing a juicy peach! Give this one a SAVE to add to your next leg day! SOUND ON for tips and tricks! 📣📣📣 These exercises are in no particular order and have made regular appearances in my leg days as of late! 1- RDL 2- Bulgarian Split Squat 3- Kas Glute Bridge 4- 45 Deg Back extension (Glute focused) 5- Cable Kickbacks (30 Deg) Are these going to be a juicy new edition to your workout? Comment below AND GET GROWIN! 🍑🔥
WAIT A SECOND 🛑✋🏼 You mean if I want to - gain muscle - have muscular definition - look ‘ToNeD’ I gotta eat more food?! Whaaaaat 🤯 Yes it is true! Unless you are a beginner, while not impossible, it is very difficult to change your body composition without increasing your calorie intake, a Calorie Surplus. The muscles need fuel to grow! Depending on how active you are and what it takes to maintain your body weight, you may find you need to eat a heck of a lot more food! This is where you gotta get comfy with the uncomfy! And yes that means putting on a little weight. You gotta build from within so once you peel back the layers you have something to show for it. This is where the phrase ‘ToNeD’ comes in. What that really means is a muscular physique with a reduction of body fat to show said physique. Now this doesn’t just occur by eating, you gotta train HARD. A consistent weight training program, putting that food to work. Get strong, get tough and put in effective time growing the shape you desire. Like I said in my story, Training like a Wet Noodle ain’t gonna cut it! When it comes time, you can return to a Calorie Deficit to reveal the masterpiece you have built, as I am doing right now! This is a constant cycle until you are ready to maintain what you have built. It doesn’t just happen in one phase. So Stay Patient, Stay Consistent and GET EATING! 💪🏼
So you’ve decided you want to make a change hey? Well you’ve come to the right place and there’s no time like right now! 🙌🏼 Being Monday and all, I thought I’d share with you some simple steps on how to get started and stay started. Commit to today as the last ‘Day 1’ you’ll ever have! Feel like you ‘fall of the wagon’? Think it looks all too hard to make the change? That’s because the habits set in place are not sustainable and often too restrictive! Nailing these basics can have you well on the way to that life you’ve always dreamed of! 👊🏼 SAVE and SHARE if these tips helped you have your last ‘Day 1’! If you enjoy this content, be sure to follow me for more! @cassiebubb @cassiebubb @cassiebubb
We’ve all heard it… Good things come to those who hustle 💪🏼 Get on the Grind 🔥 No Days Off 💯 All suggesting that the only way to be successful is to go full speed all of the time. Well have a think about this. When your phone battery gets low, you know when you have 10% left, it still works well until it runs out and you need to wait for it to charge. We can apply this to life. When you’re down to that last 10%, you can push, grind, hustle for a bit longer but ultimately you’re going to hit empty and need to stop and recharge, probably taking you longer to recover. Instead of waiting till your empty, reassess your day to day. Take strategic rests. Put yourself on recharge more often. You will be more productive if you’re applying the same energy to the work as you are to the rest. No point giving half ass effort to something you can give your all to with smarter rest. And besides, muscle growth happens after you’ve done the work… resting. Sooooo, why not be able to be 100 more often? 💁🏻♀️ Rest is not weak. It’s crucial.
Let’s talk Supps… Do I need them? What kind do I need? Do I need to take out a small loan for them? How do I know what’s best for me?! 🤯 Truth is… No you don’t NEED them. Sometimes supplement companies may as well be selling a high grade magical pixie dust that promises to turn you into Arnie or your favourite fitness pro overnight, with just how cheeky their marketing is. Ultimately, if you are not nailing the basics, they’re not gonna do a thing…yes even with buzzwords like ‘fat burner’ and ‘sHrEd fOrMuLa’. Unless you are training consistently with enough intensity and smashing your nutrition, save your dollars and invest in yourself first. Once you got that going, then there are a few things that might assist you with meeting your protein intake requirements, energy, recovery and so forth. Remember, it’s all in the name. They are designed to supplement your already super awesome plan of attack towards fitness, nutrition and recovery. Hate to be the bearer of bad news but the only way to get what you want is going to be through determination, consistency and a tonne of hard work.
Let me tell you a little secret… 🟡 Everyone you see with incredible lifestyles and physiques had their Day 1 too. 🟡 Everyone who looks like they have it together every single day, have their down days too. 🟡 The person you see making their nutrition work for their health and goals, started with the basics too. 🟡 The person you see nailing it in the gym, had their Day 1 too. The point is. Everyone starts somewhere. We are not born knowing all and that is the beauty of life. There is always something to learn, a challenge to chase, a way to be better. The time is going to pass anyway so why not spend it creating a life you’re proud of. A lifestyle you’ve earned. When you make a wrong turn in the car, you don’t go back to the beginning. You take the slight detour and get back on track. So commit to not having a ‘Day 1’ again. This was my Day 1 on the left, over 6 years ago. And I’ve only looked back, to appreciate the work, effort and determination that’s got me to today. We’re either getting better or getting worse. Staying the same isn’t an option. 👊🏼
This one is for the girl who wants to grow some muscles. The guy who wants his clothes to fit better. For anyone building muscle, getting lean, starting in the gym for the first time, or anyone who is wanting to change their life! It can be a tough process to see the light at the end of the tunnel when it comes to your goals. Losing weight, building muscle or overhauling your lifestyle all come with their challenges. Nothing happens over night, and it takes effort and consistency to achieve. But unless you enjoy the process you will never enjoy the result. Everyone has some form of body fat. It’s essential for our survival. And how much of that we have doesn’t determine what type of person we are. How we treat our friends and family. Or the fact that we’ve taken charge of our actions to create a body and lifestyle we’ve always dreamed of. So change the narrative in your head. What you tell yourself has such an impact on your life. Just because you have body fat doesn’t make you any less worthy of being a badass. Train hard. Eat for health. Be consistent.
LEG DAY BABY 🍑 Leave your ego at the door hun 😘 We’re keeping those weights in check and sinking it deep!! Big focus on that mind/muscle connection. This one is gooood! 🔥 Today’s Quad / Glute Session! Leg Extension (3 sets) - 7x7’s (7 reps, 10 secs rest x 7) Hack Squat - 4 x 8 Superset (4 sets)👇🏼 A) 12x Close Stance Leg Press (1 1/4 rep) B) 40x DB Walking Lunges Superset (3 sets)👇🏼 A) 12x Smith Machine Kas Glute Bridge B) 10x Ipsilateral Bulgarian Split Squat (each leg) Cable Kickback (Not shown) - 3x 15 (each leg) Let me know if you give this juicy thing a go! Get after it! 💪🏼 Music: On the Way Artist: Ian Post No copyright intended
DISCIPLINE… What kicks in when no one’s watching or holding you accountable. When it’s just you and the goal you want to achieve. Who are you then? Sometimes I get asked about motivation and where to find it. Well truth is, you don’t. Motivation is a by-product of when things are going well. When you’re on a roll, riding the happy train to success town. But what about when the train takes a detour? It is essential to condition your discipline in a life full of distractions. You are never going to be motivated 100% of the time. Ask yourself, what are my non-negotiable’s? What are the things that are so important to you that ending the day having not done them is not an option? People with discipline aren’t made any differently to anyone else. The difference is they have a clear goal in mind and will stop at nothing to get there. Whether it be completing all your training sessions that week, hitting your nutrition with 80% accuracy, or showing up giving 100% to whatever you’re doing. Discipline takes momentum to achieve. The snowball effect. Small habits turn into big rewards. It’s not easy. At all. It is quiet, lonely work. It’s what you do when your willpower to do the hard stuff is in the pooper. But that is where the magic is found. And that is when the progress will be made.
All too often we see incredible physiques posting online that the ‘only way’ they got their body was with every supplement on the market and bodyweight exercises *cue the eye roll here* 🙄 They know it and we know it that they didn’t get that peach by doing just crab walks with a booty band. They did a consistent weight training program, ate the correct diet for their goals and a whole bunch of other factors- for a really really long time! Now I get it, everyone needs to make money. But I can’t get onboard promoting something that you don’t either do / use yourself or in good conscience, promote that it’s some magic pixie dust going to change your life. The take away here is that while it can be great to aspire to certain lifestyles, no quick fix diet, complicated exercise or dare I say it skinny tea is going to beat nailing the basics. Success is most commonly found in simplicity. Additionally investing in a coach, whether for a short time or a long time, will give you much more value from properly educating yourself saving you money, time and effort in the long run. Nail the basics. That’s what they really did. 💁🏻♀️
DON’T READ THE NEXT PART …You Rebel. I like you. 😉 Whether you’ve been here a while or you’re new to my page, Welcome to the Party! You’ll be seeing a lot more of me on here so why not get to know me a bit better! 1. I have travelled to over 35 destinations around the world! 2. I believe that fitness is equally about training your mind as it is training your body 3. I’ve performed as a Professional Singer, Dancer and Aerialist for over 7 years 4. I can’t ride a bike (well a non stationary one… yet) 5. I’m a Certified Scuba Diver 6. I’m a huge planner and love to make lists. Helps to organise my brain 7. Italian food is my favourite 8. Last year, I was stuck on a ship at sea for almost 3 months 9. I was once told by someone that my destiny was to help people. Destiny, Shmestiny. But doing what I’m doing now, I’ve never believed that more 10. I’m a huge nerd. Marvel, Star Wars, Gaming. Let’s goooo What’s something interesting about you?? Say Hi and let me know! 👇🏼👇🏼