Archive for nutrition

Sometimes You Need A Push!

I’ve had a lot of people telling me recently that I’m looking great and are asking if I train everyday and for how long but I want to set some things straight: yes, I do workout everyday, I only work out about 1 – 2 hours, and above all I love to do nothing with the rest of my day.

When I say that I love to do nothing- I mean if I could lay in a blanket all day I would. Before I wrote this I was currently binging on Netflix. What I hope I can make clear is that changing your lifestyle doesn’t have to be a big change.

For me, my biggest challenge was that I needed to stop buying food that would make me feel bad about myself and start buying food that would fuel me. My motto is, “if I don’t have those bad foods in my house, I won’t eat them”.

My “big” change that I made was getting my tired butt out of bed an hour earlier if I had to work, or just do the damn workout first thing on my day off. I understand that to some people, that might actually feel like a huge change and implementing this cold-turkey method is daunting- trust me it is- but one day the light will go off from “needing” to change to “wanting” to.

It’s hard; I know. For myself, it took years until my light finally clicked and I haven’t looked back. All my life I struggled with my weight, self confidence, and my overall health daily. I would yo-yo between not eating enough to eating far too much; worst of all I would never eat the right foods for me.

Before I started my daily workout (and by daily, it is usually only an hour), I would take a dance class every single morning then go to the gym for far too long to try and make myself feel better to maintain my weight; coupling this routine with eating horrible foods made me feel horrible. Most days I HATED doing it but I didn’t know there was any other way to help me stay healthy.

My husband has always supported my insane ideas about working out, but he was blessed with a freakishly fast metabolism and can eat whatever he wants. He never has to think about what he eats before it burns right off of his body. Myself on the other hand, well I  have to chalk it up to another hour at the gym. We used to meal prep heavily to make up for his metabolism but this meant that I was eating the wrong foods (and frankly too much of them).

What I decided then was that I wanted to push for a change; luckily my husband was there to eat the remains of our junk food. Small changes (like not buying junk food) does not have to be a leap off of a cliff!

Slow and steady wins the race and you are your only competitor.

Start with one thing in your life that you know is bad for you- say you have a can of coke a day or you like an extra scoop of sugar in your coffee- try one less a week and see how you feel. Don’t be afraid to try that substitution- try a bag of baby carrots and dip instead of chips. The message here is to not starve yourself from nutrition or deprive yourself from necessities: make the changes that are within your reach one at a time. Tell yourself: slow and steady wins the race.

A good friend of my replaced his daily Pepsi intake with water for one month and has since lost almost 20 pounds. That one small change impacted his entire perspective on what he is capable all from doing that one thing.

If tackling your diet isn’t something that you’re ready for, try your fitness. Have you considered the stairs verses the elevator? Adding in those small changes can make the world of difference. Don’t be discouraged if you don’t see results the day after you implemented something; wait. Give your body about two weeks before you start to analyze it.

Small changes guys.

These changes have changed my life but I’m also doing this FOR A LIFE. I want to travel, I want to dance, I want to live a long life with my husband Matthew and not worry about later. I haven’t taken anything out of my everyday life that brings me joy though. I still sing too loud, dance when I get ready, paint pictures for my walls, and watch way too much Netflix. I will still say yes when I want to treat myself to burger once in a while but it’s nothing that I can’t live without. I still live my same life, only I have made healthier choices; all one by one.


If you start with just ten minutes a day, that’s ten minute more than yesterday. I just take one hour or less out of my day to work out and make smart choices in my meals.




The rest of the day is mine.


So Netflix, stop asking me if I am still watching- YES!


Everyone’s path is different and I can’t stress that enough. So you need to decide what works for you and if you need to or want to, then let’s talk.


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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