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Free Beginner Workout: Warm up (move around for a few minutes) then do each move for 1 minute. Repeat 3 times = 15 minute workout!
This handout is my "food matrix", a guide to healthy eating. It is NOT a meal plan, but some suggestions for daily eating and meals that are satisfying, filling, and healthy. 

The idea is, if you remain within the constraints set forth through the "matrix", your diet will be right on track.

It includes a filled in sheet to show how to fill in your daily diet, a sheet that explains what is considered a serving, and a blank sheet for you to print out and fill in as you go through your day.





Please feel free to contact me with any questions!
Reach your hips back, keeping your back straight and your knees behind your toes as you bend your knees and lower yourself to your chair and back to standing.
Chair Squat
Chair Mountain Climbers
Chair Plank
Wall Push Up
Side Leg Lifts
Keep your belly button pulled in and your arms strong with back straight and head up. Pull alternating knees up and into your chest while maintaining a strong position.
Stand tall and lift your leg straight out to the side from your butt. Do not rotate your foot or kick your leg out, lift it! Do both sides :-)
Keep your body in a straight line from heels to head. With hands wide at about shoulder height, lower yourself to the wall and back to standing. Suck in your abs!
Pull your belly button into your spine and keep yourself stiff and straight as a board (say, a plank) from your heels to head. Use every muscle in your body to hold this position for the full minute. Breathe!

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These handouts are especially wonderful for kids but can be fun for adults too! Every day we want to eat a rainbow of fruits and vegetables and these handouts teach why and help you keep track of your fruit and vegetable intake!