Cassie @healthy_cass_ Instagram

Tell us about yourself, what you do and why you chose to live a healthy and fit lifestyle. 

Hey Guys! My names Cassie I’m 25 and I live in a small coastal town a few hours north of Sydney NSW. I work three jobs as a Barista, Beauty Therapist and I have my own small photography business (which I’m working towards making my full time job).
Three jobs can be challenging and tiring at times but where I live is a pretty chilled out place so it makes it worth it.


Just over a year ago I began my journey with health and fitness as I was sick of feeling tired, moody and weak but I had grown up pretty healthy with my mum always very passionate about eating well so my brother and I had that instilled in us from a young age. Once I moved out I had total freedom with my food choices and I've always had a sweet tooth so I started indulging on sugary treats a lot more often thinking I was fine, I never put on weight, so I could eat whatever I wanted.


Just before my 24th birthday I decided something had to change. I started running and slowly cleaning up my diet. One of the first things I bought from a health food store in a bid to cut out refined sugars and be nutritious with my sweet cravings was Power Super Foods Maca Smoothie Blend. I had a lot of fun playing with recipes and creating healthy chocolate treats. Thats when I learnt I could still treat myself but in a much more healthy way!


Cassie's first superfood!


I noticed lots of girls on instagram doing something called BBG, a 12 week program that was giving amazing results so I thought hey why not give it a go.
I researched it and found Kayla Itsines Bikini Body Guide. A program designed for women with 28 minute workouts that you could do from home. This was perfect for me. The gym terrified me so home workouts were awesome.  I joined one of the BBG groups which had a few thousand girls and I'm sure that was one of the best things I could've done. The group now a year later has almost ten thousand members and is a growing community. They all helped inspire me to start BBG.  I noticed with BBG that a lot of the girls had separate fitness instagram accounts to help share their journeys, recipes, advice and to stay accountable. I decided to start my own in April 2015. One year later and I have over 12k followers.

I started BBG a couple of times and failed to get very far into it. But with each failed attempt (little did I know then) I was becoming slowly more fit and healthy. I finally managed to do the whole 12 weeks with pretty awesome results. Physically I was fitter and stronger and mentally I was so much more confident and starting to feel more attractive and OK about wearing a bikini.  Today my Instagram is full of food, recipes, inspiration, fitness and my real life journey.


My message is about keeping it real. We all go though hurdles in life. I have struggled with anxiety for as long as I can remember and honestly it can get so hard sometimes. But one thing I have learnt is how AMAZING fitness and eating healthy is for mental health!  Seriously I can not stress that enough.  So with my Instagram that is what I want. I want girls to see we all have hard times. If I can motivate one person in any way to do one thing to change towards a healthier lifestyle then that is the best thing possible.



@healthy_cass_ Instagram

How did you feel while doing the BBG program? Were you happy with the results? How did you fuel yourself before, during and after the program?

Once I finally got into BBG it was amazing and I felt great.  Fitting in the workouts within my tight schedule could be tricky. Mornings were out of the question as I was up getting ready for work at 5am every day and to get up any earlier for me was too hard I need sleep! So I would get home from work and even though I had been on my feet all day I would put my workout gear on and get straight into it. I found if I stopped and sat down all motivation and energy would be gone.  The workouts could be pretty intense so  I needed to eat at some stage beforehand.  So before a workout to fuel myself I would have a banana for a little natural energy boost.


Post workout I always have some sort of protein. Usually a smoothie with a vegan protein powder or a protein smoothie bowl. For me I find it helps with muscle repair, soreness and I'm fairly hungry after a workout so protein helps me stay full until my next meal.


I’ve completed BBG twice now and have seen great results both times, I’m so happy I found it and gave it a go as its definitely changed my life!  There are so many different home workout plans you can do with little to no equipment that are amazing! I’ve just discovered Ashy Bines programs so that will probably be my next thing.


Cassie's BBG tracking on Instagram - to stay inspired and accountable.


Have you determined a nutrition maintenance program since completing the program?

Since completing BBG for the second time I haven't changed my diet too much. The first round I got really into macros and calorie counting to the point I became a little obsessed. I’ve moved on from that now. I eat intuitively and generally just what makes my body feel good. So plenty of fruits, vegetables and whole foods. I don't restrict myself so much anymore if I feel like some sort of a treat I will have it or I will find a healthy alternative.


What are your favourite superfoods to include into your day? 

I love to include superfoods into my diet where I can. A few of my favourites I have on a daily basis including Cacao, Maca, Maqui Berries, Acai Berries, Goji Berries, Chia Seeds Spirulina, Barley Grass and my new-found love Tiger nuts!  I incorporate most of these into smoothies or other healthy recipes. A new favourite of mine is Cacao Mug Brownies seriously so easy and amazing!


Cassie's fave PSF superfoods


Do you have a favourite post-workout recipe to share with us?


At the moment one of my favourite post workouts recipes would be my Maqui Smoothie Bowl. Its nice and refreshing after a workout and really helps to keep me full. This recipe is easy to change around and make it to your liking but this is what I’m loving at the moment. Its also a favourite breakfast at the moment too!



Maqui Berry Smoothie Bowl

1 frozen banana
1/2 Cup frozen strawberries
1/2 Cup frozen pineapple
1 tsp Power Super Foods Maqui Powder
1 Scoop of Vanilla Protein Powder (optional)
250ml Coconut Water

Blitz in high speed blender. Enjoy with whichever toppings you like! I love strawberries, nuts and chia seeds.



My other favourite recipe at the moment for when I’m craving something chocolate and sweet is my Cacao Mug Brownie. Its rich and and sweet and kicks my sugar cravings. AND its healthy!


Cacao Mug Cake


1 Egg
1/2 Mashed Banana
1 Tbs Brown Rice Syrup
1/2 tsp Coconut Oil
1/4 Cup Vanilla Protein Powder or Coconut Flour
1 Tbs (heaped / to taste) Power Super Foods Maca Smoothie
1 tsp Power Super Foods Cacao Powder
1/2 tsp Baking Powder (optional just helps it rise a little)

Whisk egg in a mug then add mashed banana and mix. Add brown rice syrup and coconut oil and mix well. Add the rest of the ingredients, mix then microwave on high for 90 seconds (depending on your microwave you may need longer). Check every 30 seconds until it appears cooked. Let cool for a few minutes then enjoy!

Thanks so much Cassie for sharing your story with us! What did you think of our new Morning Munch?

I’m loving Power Super Foods new Morning Munch as it fits in with my day perfectly! I’d never heard of tiger nuts before but found out they are great for gut health. Morning Munch is perfect for me as I usually don't have a lot of time for breakfast so I pop it into a container and eat when I get to work with some almond milk if I don't have a chance before I get there! I’m loving the Neapolitan flavour with Lucuma, Cacao Crunch and strawberries. Cant wait to try out the other flavours.


Thanks for having me Guys!

Connect with Cass...
Instagram: @healthy_cass_