Coached By Cass

Coached By Cass

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Online Coach for your fitness goals. Whether it be Hyrox, Running, Strength or general health😎

Operating as usual

26/10/2024

⏳LESS THAN 24 HOURS⏳

It’s nearly time to get back on the dance floor.
First race of the 24/25 season & it’s in my hometown.

Time to see how pre season has been but i’m honestly using tomorrow to test a few things with the stations & try stay comfortable.
Then i can take it into my next race because it’s gunna be a long season.

If i PB, wicked.
If i don’t, that’s fine too.

24 hours to go⏳

LFG.

Yours Truly,

Cass😘


16/07/2024

Progressing the threshold running to more rounds with less recovery.

1km warm up

3 mins at threshold pace (85-89% HR)
1 min at recovery pace
X 8

1km cool down

Photos from Coached By Cass's post 22/06/2024

💥5km PB💥

So due to the fact it’s off season, i thought i’d do the 5km park run to get a marker of where i’m at…

Only went & came 2nd female overall & 1st in age cat with a time of:

22 mins 27 secs👊🏼

PB fuelled by a couple of corona’s & a late night chippy🫣😂

But i’m actually pretty buzzing considering 6 months ago, i was in the 25mins🥹

I’m still not a runner, but i’m doing my best.

The training is working & i couldn’t be happier🤪

Now, we get even faster👀

Need help improving your running, strength or overall health & fitness?
Drop me a comment/dm & let’s get going!😎

Yours Truly,

Cass😘



18/06/2024

My longest run ever🥹

Description is in the pic.

I never once thought i’d be someone who will run further than 10km but now i’m nearly at a half marathon😅

I will only get better from here💪🏼

Need help getting started or improving your current fitness level? Send me a DM & we can get going!👊🏼

Yours Truly,

Cass😘

12/06/2024

12km Run - Increasing Pace:

1/2/3km - 800m STEADY / 200m FAST
4/5/6km - 700m STEADY / 300m FAST
7/8/9km - 600m STEADY / 400m FAST
10/11/12km - 500m STEADY / 500m FAST

Nipped👊🏼

06/06/2024

💥Client Feedback💥

I always check in with my clients & at the end of the month (or sometimes sooner), i confirm that everything is going well, if there’s any changes/adaptions to be made but most importantly… they’re enjoying it!🤪

This feedback is from another PT & it just shows that sometimes coaches get coaches.

Not because they’re “not a good coach”.

It can be because we focus so much on our clients that it becomes draining making our own training programmes, holding ourselves accountable when we’ve been in the gym all day & also, another coach could have more knowledge in other aspects of training.

This client had never really ran at all but can now run a steady 10km!👊🏼

Structure is so important when it comes to achieving a goal.

Not only that, fitness is easier when it becomes a lifestyle change, that fits around your day.

Need help with your fitness goals?

DM “COACH” or click the link in bio to get going!

Online Coaching & Face to Face - Limited spaces available!

Yours Truly,

Cass😘



03/06/2024

💥New Strength Block💥

Sometimes, a change is needed & after the past couple of weeks i’ve had, i’ve been looking forward to this!👊🏼

Full Body 1:

▪️Inc BB Bench Press
▫️BB Bent Over Row
▪️DB Split Squats
▫️Prone Leg Curl
▪️BB Bicep Curls - 21’s
▫️DB S/A Tri Overhead Ext
▪️Twin Rope Pushdown

As you can tell, i didn’t video the lower body exercises…
It’s my least favourite to train so i just wack the headphones on & just get them nipped🥹

Need help with programming & knowing how to start?
DM me the word “COACH” or click the link in my bio!

Let’s get going🤪

Yours Truly,

Cass😘


02/06/2024

Warm up - to check distance😂

300m up
300m down (recovery)
X 8

Need a decent hill in Stafford please where i wont near get run over🙃🫣

25/05/2024

💥1-2-1 Online Coaching💥

Finally, we have general 1-2-1 Online Coaching.

This is for those who don’t have a particular athletic goal but want to get fit, healthy & become a better version of themselves😎

You could be brand new to your fitness journey, looking to lose a few pounds or just stuck in a rut with your current training & wanting structure.

What does it include?

▪️Full consultation
▫️Tailored 1-2-1 Programme
▪️Regular Check Ins
▫️Nutrition
▪️Daily Habits
▫️24/7 Support
▪️Supplements Guides
▫️Constant Guidance
▪️Exercise Library
▫️Everything logged through an App
▪️Group community with the same mindset

& like always, i pride myself on leading by example🫡

So if you’re interested, drop me a DM/comment saying “START” & we can get things going💪🏼

Yours Truly,

Cass😘



24/05/2024

💥The Hybrid Plan💥

So another package that will be available for online coaching is the Hybrid Plan!🔥

This is based on not just being Wham, but also being fast!

As a Hybrid Athlete, you will get the best of both. We will focus on building your aerobic capacity aswell as strength. The sessions will be structured to ensure we don’t peak too early or burn out.

This plan is perfect for those looking to compete or have done & want that PB!💥

What does it include?

▪️Full consultation
▫️Tailored 1-2-1 Programme - Hybrid sessions
▪️Regular Check Ins
▫️Nutrition
▪️Daily Habits
▫️24/7 Support
▪️Supplements Guides
▫️Constant Guidance
▪️Exercise Library
▫️Everything logged through an App
▪️Group community with the same mindset

The programme will be tailored to suit your current ability. Whether you are experienced in competing or starting out but knowing your goal.

& like always, i pride myself on leading by example🫡

So if you’re interested, drop me a DM/comment saying “HYBRID” & we can get things going💪🏼

Yours Truly,

Cass😘



23/05/2024

💥Get Fast with Cass💥

So another package that will be available for online coaching is the get fast plan💨

This is based on building a solid aerobic base, getting speedy with your running & also starting out with your running🏃

What does it include?

▪️Full consultation
▫️Tailored 1-2-1 Programme for cardiovascular systems
▪️Regular Check Ins
▫️Nutrition
▪️Daily Habits
▫️24/7 Support
▪️Supplements Guides
▫️Constant Guidance
▪️Exercise Library
▫️Everything logged through an App
▪️Group community with the same mindset

Getting fast requires several different types of running/training methods.
Most don’t believe it at first but to get fast, you have to start slow.

The types of running in this plan will be a mixture of zone 2/3 (aerobic base), fartlek & threshold to get you working in zone 4 & intervals which is where we push into anaerobic, zone 5.

All these will be tailored to suit your current ability, whether you are an experienced runner chasing after a particular goal, or a newbie who’s wanting to get themselves into running.

Believe me, i haven’t always been able to run at the standard i am now. But like all of my training, i pride myself on leading by example🫡

So if you’re interested, drop me a DM/comment saying “FAST” & we can get things going💪🏼

Yours Truly,

Cass😘



22/05/2024

💥Get Wham Plan💥

So one of the packages that will be available for online coaching is to get WHAM.

It’s based on building strength because let’s face it, being strong is f***ing sexy🔥

What does this include?

▪️Full consultation
▫️Tailored 1-2-1 Programme for strength
▪️Regular Check Ins
▫️Nutrition
▪️Daily Habits
▫️24/7 Support
▪️Supplements Guides
▫️Constant Guidance & Accountability
▪️Exercise Library

When it comes to getting wham, believe me, i’ve got experience.

Not only with just lifting for strength, i’ve trained in calisthenics and also plenty of Plyometrics/Power due to being a footballer.

As always, i pride myself on being a coach that leads by example🫡

If you’re interested, drop me a DM/comment saying “WHAM” & we get things going!💪🏼

Yours Truly,

Cass😘



Photos from Coached By Cass's post 21/05/2024

💥THE NEWS IS OUT💥

Online Coaching coming soon⏳

The packages which will be available are:

▪️Get Wham Plan
▫️Get Fast with Cass
▪️The Hybrid Plan
▫️1-2-1 Personlised Coaching

More details will be out soon👀

Excited to get started!😎

Yours Truly,

Cass😘



21/05/2024

Please if you haven’t already, follow my instagram on the link below!👊🏼

www.instagram.com

21/05/2024

💥HYROX LONDON 2024 - SOLO💥

I DID IT!🙌🏼

I got the PB i wanted🥹

1:19:31💥

That’s 7 minutes… 7 bloody minutes faster than my last solo in Manchester!🤪

It places me in the top 18% of solo times💪🏼

But this didn’t happen by accident.

It’s been tough & it’s taken discipline when it came to training, eating & drinking.

Especially with my back injury. I was very close to selling my ticket two weeks ago.

I learnt a lot from Manchester - I went out far too fast & was blowing after the first station!🤦🏼‍♀️

So this time, i stayed in my lane🫡
I stayed on my race pace that i had been practicing.
I didn’t race off with the rest.
I took the short breaks on the stations where needed.
I watched my HR throughout the entire race to ensure i managed it.

It’s all paid off & i’m so bloody proud of myself🥹

A solo race can be mentally challenging. There’s no one in your ear keeping you going, no one giving you the rest you need, no one pushing the pace on the runs.

But i just got to it. I knew the time i wanted & i knew how to achieve it. It was just matter of staying disciplined & mentally strong throughout the race.

Yes i’ve trained hard, but i’ve also missed the odd training session too. I’ve listened to my body & trusted the process.

It bloody works!🤌🏼

So that’s 4 races nipped this season.
2 x Solo.
1 x Womens Doubles.
1 x Mixed Doubles.

But for now, i’m looking forward to a little break from Hyrox until the new season.

My next race being Birmingham at the end of October where believe me, i plan to come back even better!👊🏼

Thank you to everyone who supported & cheered in London, & thank you for all the love & support i’ve had through my stories & messages🫶🏼

& lastly, well done to everyone else who raced & are yet to race!
The Hyrox community is like no other🔥

Yours Truly,

Cass😘



Photos from Coached By Cass's post 21/05/2024

Helloooooo!👋🏼

Welcome to my page for Coached By Cass👊🏼

So who am i? Well…

🫣Story time!🫣

I haven’t always been in a fit & healthy routine.

Yes, i joined the army straight from school & i was a fit youngster but after a couple of years, i broke my leg & had surgery. That’s where it went to sh*t🙃

I got into the lazy routine. Still eating & drinking anything i wanted with zero exercise & movement for 6 weeks+.

I realised that i had gained weight, couldn’t remember what it felt like to go for a run or lift a weight. I lost my promotion because i couldn’t complete the physical course.

Then a deployment overseas was coming up. I wanted to go, sort of😅 (i hate the cold). But i managed to scrape a pass in the fitness assessment.

On that deployment, i knew i needed to change my ways. I had a friend, a personal trainer, who would account for my attendance to the gym. Would assist me with all aspects of exercise, nutrition & getting into the routine.

After 7 months, i came back as a different person. I went from 70kg down to 55kg. Losing body fat but gaining muscle mass too.

Since then, i haven’t looked back. I couldn’t imagine my life without training. I love it & i love how it makes me feel. I don’t train for my appearance anymore. I train for the endorphins, the buzz of a personal best & the feeling of being strong.

All i needed was that guidance, assistance & the effort i was willing to put in. That push to get me going in a way & routine that i knew i’d stick to. A routine that i wanted to keep in my life & look forward to.

Now i don’t attend the gym because i’m motivated. I train because i’m disciplined to staying in a routine.

Doing exercise shouldn’t feel like a chore or something that gets in the way of other things going on in your life. When you enjoy it, it becomes a priority.

But there you go. Fat Amy is on show for everyone to see. It makes me proud to see where i came from & what i achieved. I’m now Coach Cass.

Do you feel like you need/want to make a change to become a better, healthy & stronger version of yourself?
Drop me a message!💁🏼‍♀️

There’s no reason why you can’t achieve the same or better results than me!

Yours Truly,

Cass😘

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Videos (show all)

Threshold Running
15km - Increasing Pace
12km Increasing Pace
💥Off Season💥 With it being off season for Hyrox, i don’t plan to be working on the sleds, but it’s good to know that i c...
💥New Strength Block💥Sometimes, a change is needed & after the past couple of weeks i’ve had, i’ve been looking forward t...
Hill Sprints Sunday!
💥Zone 2 Training💥 I’m definitely the first to admit that zone 2/3 training is boring🥱 So sometimes, instead of just runn...

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