SLEEP. MOVE. FEEL

BETTER

Upgrade your life with Personalized Training and Nutrition.

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WHAT IS

INCLUDED

The First Step – The Consultation. 

The Consultation is the initial intake process used to gather the information required to build your program.

During this step, you will:

  • Complete a detailed intake form outlining medical history, injury history, and relevant background information.
  • Record and submit a 7-day food diary to assess current eating patterns and intake.

Once the intake form and food diary are submitted, you will book your 60-minute Strategy Call. The information collected during the consultation allows for informed, individualized planning.

 
 

The Second Step – The Strategy Call. 

The Strategy Call is a structured conversation focused on clarifying your goals and establishing the foundation for your training and nutrition plan.

During this call, we will:

  • Define your short- and long-term goals.
  • Discuss your training history, preferences, and limitations.
  • Identify constraints related to schedule, responsibilities, and lifestyle.
  • Establish realistic timelines and expectations.
  • Outline the initial structure of your program.

The purpose of this call is to ensure your plan is built around YOUR current capacity and priorities, rather than forcing your life to fit the program.

The Third Step – Weekly Check-In

The weekly check-in is a structured session focused on reviewing progress and making appropriate adjustments to your training and nutrition plan.

During this appointment, we will:

  • Review the previous week’s training sessions, performance metrics, and overall consistency.
  • Assess what went well and identify areas that need improvement.
  • Teach or refine new movements to ensure proper technique and continued progression.
  • Evaluate recovery, workload, and program effectiveness.
  • Review nutrition targets, adherence, and any challenges.
  • Make necessary adjustments to training variables or calorie/macronutrient targets.

The purpose of this session is to ensure your program remains aligned with your goals, schedule, and current capacity. Regular assessment allows for objective decision-making and steady, measurable progress.

Certified Personal Trainer & Sports Nutritionist

I thank God every day for meeting Casandra. I struggled with insulin resistance for most of my life. After her coaching I feel like a new person.

Christine S.

Cas is a wonderful trainer. The program she built for me was not only effective (I lost over 30lbs) but I learned how to maintain it! I would absolutely recommend her to everyone.

Cas is amazing. I lost over 35lbs with her coaching and I have been able to keep it off for 2 years!

Freya V. Bjorn

I cannot say enough about Cas – My weight loss journey was stagnant until I worked with her. 10/10

Annette

I had the pleasure of working with Casandra before my wedding. I lost 50lbs and gained muscle. 10/10

Kim MaClennan

WHAT ARE YOU WAITING FOR?

A DECADE

Apply below to get started

OF EXPERIENCE

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