Cassie B. Strong

04/23/2026

I can’t tell you how many clients I’ve worked with who have a similar story.

And here’s what sucks about it: their perspective and relationship with food is the foundation to their well-being and their ability to reach their goals. So, before we can even dive into the tools and strategies that’ll help them reach their goals, we have to spend several weeks, sometimes months, overcoming their fear of food. Literal fear. The stress and anxiety they experience over body and diet is far more detrimental to their health than any 1 food, 1 meal or 5-10 “extra” pounds of bodyweight.

A reader fears that her parents’ decades-long food fixation could jeopardize her efforts to keep her own eating disorder under control.

04/20/2026

This is what my past couple years have looked like💪🏼

Weight loss isn’t inherently positive. Saw this first hand when a serious infection nearly took my dad’s life. When we were finally certain he could heal, (with over a month of IV antibiotics), he weighed what I weigh now. He was weak and fragile, and that’s exactly what put him at risk of succumbing to the infection.

Weight gain isn’t inherently negative. In fact, my hot take is that a lot of us (especially women) need to warm up to the idea of gaining weight - specifically lean mass - as an investment in our future well-being and quality of life.

The last couple years, (after losing a ton of lean mass during the stressful periods of my dad’s illness, the pandemic, etc), I’ve been on a journey to gain weight myself.

People comment.
“Your legs have gotten bigger.”
People judge.
“I think that’s big enough.”
People also don’t and won’t have to live in my body.

When I’m well-fueled and strong, I might not look how people want/expect me to, but I *feel* great. So I’m not going to let people judge and bully me into feeling like s**t. And neither should you.

If you feel isolated in your journey to *feel* your best, I’m the coach for you. I gotchu 🫶🏼 Need help with a fitness program that will actually build muscle? Ask me about my virtual fitness programs. Need help eating to properly fuel and recover from your sessions? Ask me about health coaching!

04/19/2026

JB is giving us a moment we desperately needed. Yes, it really is that deep.

Now I’m not trying to claim that I have any clue what JB has been through… and still, I’ve related to his struggle and journey so much. As someone that’s done a lot of work to put ‘Cassie, the human’ before ‘Cassie the coach’… it’s been validating to watch JB’s journey to put ‘Justin, the human’ before ‘Justin, the superstar’.

It’s a weird thing to find a purpose, to believe in it with every oz of your being, pour absolutely everything you have into it… then, one day, realize that it’s taken everything from you.

You feel hollow, confused, and then the rage sets in: how did I give EVERYTHING, and now I have NOTHING?! So you seek some help, start doing the work, and then you realize: I gave *everything*, and now I’m surprised I have *nothing*??!🤨

That shift in perspective is scary, frustrating and soooo annoying… it’s also the catalyst. So you “start from scratch” (or so it feels like). You keep promises to yourself in little moments, (your daily routine), over and over and over again so that you trust you’ll keep promises to yourself in the big moments, (your “Coachella”). Rinse and repeat.

It’s cool as fuc that JB has shared that journey with us. I don’t relate to his experience as a superstar at all, but I do relate to his journey as a human… and I think that’s exactly what he’s inviting his fans and the world to do: to relate to his humanity.

To reject the martyr mentality. To prioritize well-being. To celebrate ourselves and others when we/they decide to prioritize well-being, instead of judging and berating. To be fully present and latch onto joy when we do have access to those we love/admire/respect… but not to just expect it or take it for granted.

When we believe that we ourselves are worthy of that trust and understanding, we can genuinely extend it to others. That’s how I leveled up as a human and a coach… and I think that’s why we’re so mesmerized with JB these past 2 weekends: we’ve watched him level up as a human and a superstar🫶🏼

04/16/2026

I’ll start by saying weight loss is nuanced and extremely individual, and if I were to address all that, social media isn’t the platform where I’d do it. Still, the principle stands. Different tasks require different tools. Exercising to create a calorie deficit (“because zone 2 burns more calories from fat”) is like using a butter knife to cut your steak… you’re struggling way more than you should! Just grab a steak knife!

I recently did a tangent about this in my stories and had so many people respond that they’d never been taught this! It was a wake up call for me as a coach. I graduated from my kinesiology program in 2013. We knew it then and we consistently confirm it now: we manipulate diet to lose weight and we exercise to maintain weight, (among many other incredible benefits that this post isn’t about).

If you want support with your weight loss journey, ask me about health + nutrition coaching! If you want support with your exercise routine/maintaining your weight loss results, ask me about my subscription + custom fitness programs!

04/15/2026

Been preparing for my Mulan moment since the age of 8 tbh 🗡️ 🐉

03/09/2026

9+2 years with my soul dog 🐕✨ In case you’re wondering how codependent we are, he’s groaning about the lack of pets he’s getting as I type this 🙃 So I’ll leave it at: he’s the absolute best of them. And, for my sanity, he’s now aging in reverse, which means he returned to the age of 9 today. Humor me, please 🥲

01/29/2026

🚨NEW CHALLENGE🚨
‼️

01/16/2026

Hey girl 😉

12/25/2025

“A Merry Christmas to all, and to all a good fight!” -Coco
✨🎄🐾 💥
Happy Holidays, friends ☺️

11/19/2025

Let’s normalize comfortability with eating. It shouldn’t be a constant source of stress + shame!
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If you’re interested in health coaching with me, you have 2 options:
A. 1:1 health coaching - virtual or in-person
B. virtual small group health coaching - I’m leading a 60min “Fuel Well, Feel Well” session 2x in early December.
📥 me for more deets!!

11/09/2025

As a coach of nearly 16yrs, I can confidently say that, if we find ourselves feeling guilt OR righteousness about everything we eat, then we probably need to work on our relationship with food. Not just for our individual wellbeing, but for our collective wellbeing.
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When it comes to our long term health outcomes, both portion size AND frequency matter. Yes, aaaand… when it comes to our wellbeing, both perfectionism and chronic stress are incredibly detrimental. Which is why black and white thinking like “salad is good for me and coffee cake is bad for me” causes more struggle than success.
🥗🍰
Lately, with being withheld, I’ve seen countless posts about people who rely on these benefits with carts “full of junk food”. My most generous interpretation of people who say/post these things is that they are probably incredibly harsh toward themselves and their own food choices…
🤔
In my personal experience, I’ve discovered that being more compassionate and kind with myself always leads to more compassion and kindness for others. Always. So here’s my hypothesis: working toward being less harsh + judgmental individually will lead to less harsh judgement collectively. If we believe we are worthy of receiving support, then we won’t look down on others when they need it.
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Our relationship to food won’t fix everything… but it’s a start. And if you have no idea where to start, I’m here 💛

11/04/2025

Sick of dieting?Looking for clarity around food + how to fuel for your health/goals? I’m testing a 60min virtual seminar twice in December at a discounted price. In 2026, prices ⬆️. Let me know if you’d like more info!