Archive for Healthy

Treat Yo’ Self

I’ve been thinking a lot about rewards lately. And not just with fitness.

Whenever I did thing something “hard” or accomplish something, I used to think “Ah! This deserves a cupcake!” (Sorry I use cupcakes all the time guys, I LOVE THEM) Then I would eat said cupcake and it would all be over in 5 minutes (or less if I shoved the whole thing in my mouth).

But why does it always have to be food?

When I changed my diet last year, I didn’t let myself cheat AT ALL for the first few months. I couldn’t trust myself. I knew if I had a little piece of cake or a Richmond Station Burger (DROOL), I knew I’d fall back off. So how was I going to reward myself when I measured myself and lost a half inch in my waist?

I decided that I was going to make a reward Goal. If I lost 2.5 inches in my waist, at least 1 in my hips (the hardest place for me to lose) and 1 inch in my chest and thighs, then I would go out and buy myself a new outfit(s).

And that’s what I did!

2 Months later, I went shopping I bought 3 dresses and a couple of tops. And the best part? The shirts were a size small and everything else was a medium! (I was a large or or more before) I still have those dresses today and still love the way I look in them 🙂

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This is one of the dresses! (Matt’s favourite)

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And this is another one of them! I LOVE how bright it is 🙂

When I started 80 Day Obsession, I didn’t really think about rewards. I just jumped in. But after the first week, I saw a lot of progress in my strength and began thinking of what would push me harder.

The problem is, with so many successes, I don’t have the money to go shopping all the time!

So I decided on a long term reward. This may not work for some people but I think it will work for me! When I finish 80 Day Obsession, I’m going to get part of costume I want to cosplay for Fan Expo in September. Now I haven’t decided on which cosplay yet, I have a few in mind and they are a little pricy for me so I’ll have to do it little by little.

So after I’m done 80 Day Obsession at the beginning of May, I’ll decide on a another program and make my reward goal from there.

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I’m just using my planner to map out my days and tick them off. But you can use whatever format works for you! Example: A calendar on the fridge, an app etc.

Everyone is different and everyone needs different motivations. Some people need constant gratification for each step they take, while others are just madly driven by personal motivation. While some, (like me) are driven to better themselves but would work extra hard if there was something waiting for them at the end.

Goals also don’t have to be finishing a program! It can be like what I did before with losing inches or it could even be doing 20 push ups everyday for a whole week straight.

Whatever works for you and what you want to see progress in! Rewards also don’t have to be shopping. It could be a day with your friends, or maybe a movie or even taking the whole afternoon just to sit on the couch and watch Netflix.

One of the first things I ask my clients is “What are your goals?”

Ask yourself that, then ask yourself, “How are you going to get there?”

Please feel free to message me if you want set some goals for yourself, have questions about rewards or if you have questions about 80 Day Obsession! I would love to help and I swear, I’m a nice coach. (Not like the one I got at my old gym who just yelled at me to “PUSH HARDER!!” the whole time… anyhoo) But I will still give you a kick in the butt if you need it! 😉


Why am I doing this?

So I’ve been neglecting this blog for a while. I didn’t feel like I had anything to write and honestly had no time for it either.

But now I feel like this could be a great place to share my fitness journey and and my business!

So here it goes… Probably with a few tangents…


Many  people wonder why anyone starts these ‘fitness crazes’ and I’ve got a lot of people asking me why, myself. My answer is simple. It makes me feel AMAZING.

I never realized how little energy I had before I changed my nutrition. I was constantly bloated and usually nauseous. I thought this was normal.

Guess what??? It isn’t!!

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(This picture was taken from our AMAZING honeymoon in 2016. I had SO much fun but I was tired everyday and needed a nap. I was also bloated AF. It was just a few month before I decided to change my lifestyle.)


After I changed my nutrition (meaning I not only only started eating better, I added more protein to my diet and finally stopped eating things I was intolerant to) I felt SO much better. I wasn’t bloated anymore and wasn’t sick every day!

I also lost a fair bit of weight in only a few months, so not bad!


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(This picture was from our trip to Europe in 2017, not even a year after the last photo. This was also taken on one of the last days of our 30 day trip around Europe and eating A LOT. But I was eating smarter and not gorging myself at every meal!)


I would work out as well, but I found it hard to motivate myself to do so, and I REALLY hated going to the gym. I was always self conscious there, unsure of what to do, and the weights I usually wanted were being used by other people.

It was also hard to get motivated when I had back pain all the time. (Back injury, ouch.) So I kind of stopped for a bit.

I didn’t gain anymore weight, I was still on track with my nutrition, but I wasn’t losing anymore inches and my energy was going down a little. I felt stuck.

Then I had a friend contact me asking if I was interested in being a fitness coach! While we were in school together, I had a great schedule of going to the gym after dance class in the mornings and I would always pack my lunches. She remembered that and thought this could be something I could share and improve upon.

I never really thought of being a coach until I realized I was kind of already coaching a lot of my friends and family on nutrition and fitness for a while after I had found success in my own nutrition. So why not coach officially? It would keep accountable for my own fitness and I’d be able to help others.

I’ve now been coaching for 1 month and I’m SO proud of progress of my clients and amazed by the progress I see in myself as well!

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(This picture was taken TODAY at one month of coaching. I’ve lost 1.5 inches in my waist, 2 inches in my hips, and .5 inches in my thighs since I’ve started!)

One of the reasons why I love coaching with online tools is that I can reach people all over the world, I don’t have to live in the same city as them! I even have a friend in Switzerland who has been using the programs! It also comes with hundreds of different workouts so you can always find at least one that works for each person. There are also recipes, nutrition guides you can follow, as well as me, helping you along.

Most of all, the programs I use are NOT a gimmick.

I know you see ads on the internet or hear about certain “Diets” or pills that say you’ll lose weight. And yeah, maybe sometimes those work but I’ve also seen a lot of yo-yo effects with solutions like that.

How I want my business to work is by dedication to yourself and HARD WORK. That is the only way you’ll see the results you want and KEEP them. By changing your mindset about the foods you eat and taking care of your body by exercising, (and pampering it with baths! :D) you’ll find that your life will change.

Best of all, you can work out at home! All you need is a space in your living room, bedroom, or in my case, my “Princess” room and you’re set! Some of the programs do need weights or resistance bands but you can get those online or at Winners for a great price.

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(This is pretty much all I use to work out now. Bands from Winners, my tablet with the workouts on it, and exercise gear! It doesn’t have to be Lululemon. My go to is usually Hyba or Winners. Or honestly you can work out in your pjs if you want to. Who cares? No one to impress at home but yourself!)


It costs MUCH MUCH less than paying a ridiculous gym membership each month. (I was paying $80 a month at one point to go to the gym!)



So what is really the reason why I want to coach others?

Let’s be honest, the past few years have been hard for a lot of people. And now that I’m getting older, I’m finding it harder to focus on my health and happiness so I know others are going through the same thing.

I remember how I felt when I wasn’t treating my body right. I had no idea where to start and I felt like nothing was working for me. It can make you feel awful. I want to encourage everyone I talk to that it IS possible to make a change and live a happier, healthier life without sacrificing everything! I don’t want anyone to feel the way I did before. If I could transfer the energy I have now, into another person someway, I would! It feels amazing!

Please don’t hesitate to reach out if you have any questions! Or if you want to just see what I do on a regular basis, follow my Facebook Page: Fitness and Nutrition with Cassandra Clifford

I look forward to talking to you!

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Can I Eat That? And Other Things (A Healthy Lifestyle Post)

One of the most important things I thought about before deciding to do Isagenix was: Will I be able to eat regular food still??

The answer?


Even though I’m doing a “strict” diet, I’m still eating real food.

I’ve been sticking to having at least one meal a day under 600 calories that is good for me. At first, I thought 600 calories wasn’t enough. Then I did some research…

A lot of salads, sandwiches, soups, and meals with protein and veggies are well under 600 calories!

I also love doing rice or green bowls with avocado and making your own is easy. And guess what??? Most of them are under 600 calories! 😍 When I’m out, I like to go to Freshii. Most of their bowls and salads are under 600 calories and are a WAY better option than other fast food places.

Today I got the Oaxaca Bowl from Freshii for lunch and I was literally dancing in my seat while I was eating it. (My coworker can attest to this, she was giving me a WTF face the whole time I stuffing my face).

I also really love to go to BGood. My favourite thing is the Southwestern Chicken Salad:



And it’s under 600 calories!!

Just goes to show, if you do just a little bit of research and thought into what you’re eating, you can make 600 calories go a long way. (And taste delicious!)


Now for the first week I was doing this, it was a little hard. I’m not going to lie.

I wanted cake.

I wanted pizza.

I wanted a Richmond Station burger (Heaven).

But by the 2nd week, my body started craving other things.

I couldn’t WAIT to eat my veggies and hummus.

I was SO EXCITED to eat my cherries.

I appreciated the taste of healthy food so much more.

My whole body had changed.

I had a lot more energy than before and I felt stronger after my workouts.

And I wasn’t bloated!

I honestly had no idea that you could go through the whole day without feeling bloated. I thought it was normal.


So life is pretty good.

Some things I got in my first Isagenix order! :

With the kit I got from Isagenix, I got a lot of great things to help me through cleanse days, I got snacks to have between shakes or meals and supplements to help boost metabolism and digestion. I also got a blender and of course, the shakes!

This is just a few things that I got in the kit.

I love everything that I got in this kit but I especially love the Cleanse for Life. If you’re like me and your body LOVES vitamin B6 and B12, it’s going to love this. It’s full of it, amount other great ingredients and every time I have it, my body feels SO good. (I used to get shots of vitamin B12 so it’s nice not having to anymore!)

I also got a great schedule for regular days and cleanse days that my friend gave me, so it’s easy to follow along and know when to have all of these products.

If you want to know what else was in the kit, shoot me a message! I’d be glad to tell you about it 😄


OH! And guess what flavour came out today??? Peach Mango! I already ordered one and I won’t be surprised if it sells out. It looks delicious. I’ll let you know how it tastes when I get it!

Shake it up! (A Healthy Lifestyle Post)

One of the best things about being on Isagenix is the fact that they have lactose free shakes that are plant-based protein instead of whey. Yay!

Being pretty lactose intolerant myself, that makes my tummy feel good.

Although, I recently did a test with their Isa Pro powder and I didn’t react to it like I do with other whey products so I’ll be ordering some of the seasonal shakes that usually just come in whey form. It’s probably because of the quality of whey they use.  It’s undenatured whey that still has all of its nutrients because it hasn’t been boiled down like most whey products. Whatever the case, my body seems to handle it well.



Seasonal shakes you say??? Yes! Every two months or so, they come out with a fun new flavour that is available for a limited time. (There’s one coming on Tuesday and one coming out in August that MIGHT be cookies and cream flavour and if that’s true, I will surely cry happy tears of joy)

Seriously, I had a dream that the shake tasted like an Oreo blizzard and I was very disappointed when I woke up.


But that doesn’t mean that their normal shakes are bad!

I’m OBSESSED with my lactose free chocolate shake. I like to add ice cubes made of some coffee and unsweetened almond milk and this makes me happy every morning.

It’s also really good with a little bit of peanut butter too, or just on its own!


I also really like the lactose free Berry flavour. BUT you need to add some frozen berries into it. Otherwise I find it a little sweet by itself.

They also have a lactose free Vanilla Chai flavour that I personally don’t like because I don’t like chai flavour. My friend that I’m doing this with, is obsessed with it though. She likes to add matcha into hers sometimes even! So it’s worth a try!

Now, I like to add a scoop of my Isa Pro to my chocolate shake in the morning after I workout to get me more protein but some people like adding to their shake at night. It’s up to you 😊

Isagenix also has lots of regular shake flavours and even some kosher flavours so there are lots to choose from.

But how excited am I for the new flavour coming out on Tuesday and in August??? SUPER EXCITED. Even though I’ll be in Europe in August I’ll probably be making a purchase while I’m there. I can’t wait!

Now, you must excuse me, I think I hear a berry shake calling my name….



After the Jean Shorts (A Healthy Lifestyle Story)

So after I tried on those shorts and had my revelation, a couple things happened.

I cried. Hard.

Because that’s a logical reaction to potentially shorts shopping right?

Then I decided to workout more and eat only healthy things.

No more chocolate. 😭

Then I went to work the next day and the most amazing thing happened.

My coworker told me she was going to an event that evening with her friend against her will.

How was this amazing?

When we came to work the day after she told me that she went to an Isagenix event.

I already knew about Isagenix because my dad had tried it a few years ago. (Although, he didn’t stay on it long because he’s lactose intolerant and didn’t realize he should have been getting the lactose free shakes instead of the whey shakes…. Love yah dad!)

But what is Isagenix?


It is program to help people cleanse their bodies on a cellular level and get rid of visceral fat and gain muscle. Or it can just help someone start eating more clean and make better eating habits.

One of the biggest reasons I decided to join her on Isagenix was because the last time I had a blood test done, the results came back saying I had a warning of 10 years before I could possibly have heart disease. It wasn’t a huge shock to me given my family’s medical history but when I thought of having heart disease at 35???? I needed to make a change.

I needed a way to not only get rid of the extra pounds I’d accumulated, but change my eating habits and lifestyle even further. And besides, what’s the harm in trying it for just one month? If I didn’t get the results I wanted, I’d stop. Easy.

So I picked the 30 day system that my coworker was also doing so we could at least encourage each other throughout.

And guess what happened??

Within the first two days, the gut that I had shrunk like crazy.

Within a week, I wasn’t craving chocolate and chips as much.


One of my favourite things about the Isagenix shakes is that they promote the development of lean muscle, which went great with my exercise regimen.

Now I am going to post something I thought I’d NEVER post. Before shots.


Now, I know most people would say I look fine but for me, I felt sluggish and huge and it wasn’t sitting right in my head.

Now almost 4 weeks later and almost at the end of my 30 days, here’s where I am:

Please excuse the mess that is my room, I was too excited to take these photos to clean.

Again, doesn’t seem like much, but I had lost 2 inches in my waist, 2 inches in my hips and almost an inch in each thigh. No inches lost in my arms but now they are more muscular than ever.

I would say that’s a win right???

So I’m going to keep going with this to see just how strong my body can get.


I plan on posting about the shakes I like and how these products work and how they have benefitted me, so stay tuned!


And did I mention I fit into my jean shorts again????

Maybe by the end of the summer I’ll have to go shopping for new smaller ones! 😄


Update: My husband has now informed me that my jean shorts are looking really big on me. I may need to get new ones before Europe. Ahhhh!


A Pair of Jean Shorts (A Healthy Lifestyle Post)

This post is about a pair of jean shorts.

Well, maybe a little more than a pair of jean shorts.

But it started with a pair of jean shorts.



Last year, Matthew and I decided to be wild and spontaneous and booked a trip to Europe for this summer.

Exciting right???



Well about 2 months ago, I took out my shorts from last summer to try them on knowing I wanted to bring them to Europe.

And they didn’t fit.

Now, I had bought these shorts last summer because the ones I had before didn’t fit me last summer and I remembered how awful I felt while trying to find a new pair.

So trying on these ones 2 months ago was a hard punch to the stomach.

I could go out and buy ANOTHER pair, but then where would a be next year?

I decided I needed to do something about it.

Now, I’d like to think of myself as a pretty healthy person. I work out at least 5 days a week and try to eat as healthy as possible. I even have a trainer that I go to once a week! (Post to come about the gym I go to, stay tuned!)  But for the past year I’ve been gaining weight and feeling very tired and sluggish.

I had also injured my back last year so working out had become very painful for me and I was limited in what I could do.

I’ve  always thought about making a blog about getting back in shape but I always nixed that idea because then I’d be held accountable and who really wants that right??

Or maybe it was because I really didn’t know where to start.

So here I am, writing a blog about my personal road to being a healthy human being, all because of a pair of jean shorts I tried on two months ago.

So in other words, it’s the most common blog topic out there.

So yeah.

Feel free to join me in my journey!