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Do you keep trying different diets over and over again desperately expecting to see different results?

Are you constantly checking how many calories you burn during your workouts - or even your entire day?

Are you ready to make life-long changes to your fitness and nutrition but aren't sure where to start?

Do you want a community that won't pressure you  but rather
supports you and cheers you on?
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Hello!

I'm Cassandra: your body positive certified personal trainer who specializes in helping you slim down and feel lighter as the natural side effect of building lean muscle mass, normalizing your health numbers, and creating sustainable fitness and nutrition changes for life! I've learned how to enhance AND embrace my own body by incorporating HiiT workouts, a [mostly] whole foods plant-based diet, and a lot of self-love - and I've helped many clients achieve the same results. 

I've lowered my LDL (bad) cholesterol, raised my HDL (good) cholesterol, maintained healthy blood sugar levels, and lowered my blood pressure - not to mention achieving the added bonus of the strong, slim bod I was looking for.

Now I help clients transform their bodies -inside and out - by giving them effective workouts and healthy meal plans customized for their unique needs.

ACSM
Total Body Tabata
Yoga Shred

SAMANTHA HOHENSHIL

CERTIFIED INTEGRATIVE NUTRITIONIST & NON-DIET NUTRITIONAL THERAPIST

 

Hey there, I’m Sam: a Certified Nutritionist who will never tell you to cut carbs, limit portion sizes,

or restrict your food intake in any way. Why? Because I’ve been there…

 

After years of struggling with weight anxiety, emotional eating, and over two decades of yo-yo dieting – not to mention a horribly negative relationship with food and my body – I know all too well the harmful effects of diet culture and all the misleading and downright incorrect messages that exist out there about nutrition, weight, and health. Like so many others, I diligently counted my calories, tracked my points, measured my portions, weighed in weekly (sometimes daily), and made more “good vs. bad” food lists than I could ever begin to count – but each and

every time I restricted myself, I ended up bingeing on the exact foods I was trying tirelessly to avoid.

 

Before I knew it, I was at my highest weight ever. I was physically uncomfortable, mentally exhausted, and emotionally drained. In other words: I was completely miserable! How the hell could THIS approach to eating be healthy? Spoiler alert: it wasn’t. Finally, I just couldn’t take it anymore. I vowed then and there to leave the diet mentality and my

life-long mission to lose weight behind me – and if that meant I stayed “fat forever,” then so be it!

 

But the craziest thing happened: without even trying, I started losing weight. After ditching all the unnecessary pressures of diet culture, food was no longer intimidating or controlling – it was just … food. My anxiety around

eating disappeared, my binges became nonexistent, and I was finally able to eat the foods I truly wanted … and

the surprising thing was: what I wanted – what I really wanted – were [mostly] nutritious, nourishing foods.

Not because some fad diet told me to eat them or because they fit into a pre-determined calorie range, but

because they made me feel incredible, lighter even: emotionally, mentally, and definitely physically.

 

As I began rediscovering the joy in eating and watched my weight and health stabilize, I knew what I wanted my new life-long mission to be: to help others achieve their best health and happiness through food – no dieting required!

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Body positive nutritionist

It's TIME!  Time to ditch the diet.  Time to change your mindset.  Time to change your health.  Time to change your LIFE!

Fair warning: this experience isn't for everyone!
It's only for you if you want to...

Don't just take our word.

Here's what our clients are saying...

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I have been lucky to cross paths with Cassandra and Samantha. Their support has been vital in my journey to living a healthy, happy life. 

Cassandra's personal workout sessions are the highlight of my week! She always keeps them fun and challenging. Her total body workouts that combine strength and cardio have made me stronger physically and mentally. 

Samantha has saved me from myself. I was at a turning point in my life where I figured diets didn't work but didn't know where to go from there. Her coaching has taught me to replace my unkind diet culture mindset with a body positive intuitive eater mindset. 
 
I have made big strides towards my goal thanks to the support of these two amazing ladies!

-Lobna

Here's exactly what your
journey will look like:

The Roadmap

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Day 1: Fitness - Tabata Workout


This form of HiiT uses the Tabata protocol which is 20 seconds of work followed by 10 seconds of rest, repeating 8 times.  This allows you to fully focus on specific muscle groups to get maximum results.  But don't worry!  We won't be doing bicep curls for 8 rounds #boring!  We will use those biceps in a variety of ways to keep things interesting while still focusing on them.


Day 2: Nutrition - What you're doing now


We've all heard it before: DIET'S DON'T WORK. Unfortunately, so many of us still make our food choices through a harmful "diet mentality" lens that completely destroys our relationship with food (and our bodies); and the worst part: we don't even realize we're doing it! Learn how to identify the destructive influences of our society's wide-spread "diet culture," as well as why this misguided approach to nutrition and fitness has actually been causing us more harm than good all along.


Day 3: Fitness - Boxing / HiiT workout


Boxing is a fantastic form of cardio that is low impact.  Not only will you get that heart rate up, but we'll also get a full body strength workout.  You'll feel it a lot in your shoulders as well as your abs.  Your agility and coordination will also be put to the test.  It can take some practice to get good at it but anyone can do it - no matter what your level is!


Day 4: Nutrition - What to do instead


If calorie counting, macro tracking, and other common diet practices aren't the answer ... what is? Believe it or not, the answer has been inside you all along! Rediscover the pleasure and satisfaction in food - while also prioritizing your various health goals - as we break down the 10 fundamental principals of Intuitive Eating and reframe your entire perception of what it truly means to eat a "healthy diet."


Day 5: Fitness - Flexibility


Finally, we will recover with CS Fitness's signature Flexibility Focus class, where we warm up, then dive into some foam rolling and stretching.  Foam rolling allows the muscle to be massaged and warmed up to the idea of stretching.  Then we stretch to lengthen the muscle.  Repeat repeat repeat!  You'll feel rejuvenated and ready to start another week!

After these 5 incredible days,
you'll enjoy these results:

Sounds great! 
What's the investment?

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Let's do this!

Sign up now - no payment required!

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FAQ's

Answers to your burning questions

How do I access the program?

Each session, both nutrition and fitness, are held online via Zoom.  You'll receive log in details via email.

When are the sessions?

Fitness sessions are held at 6am Pacific / 9am Eastern Monday, Wednesday, and Friday and nutrition sessions are held at 9am Pacific / 12pm Eastern Tuesday and Thursday.

What if I can't make it at those times?

No problem!  While it's more fun to have you there with us live, we understand schedules can be tricky.  This is why we are recording all our sessions and sending them out after we finish.  That way, you can do your workout or listen to your nutrition seminar on your own time.

How long is each session?

Fitness sessions are 30 minutes.  Nutrition sessions are approximately 30 minutes with time at the end for questions.

What if I'm new to exercise?

Welcome and congrats on taking the first step!  You'll have early access to a library of how to do each exercise.  We suggest you review the exercises so you are all set for your classes.  

Do I need equipment?

While some exercises will work best with weights, you can always swap in resistance bands or items from around the house.  Canned foods are wonderful, laundry soap is great for heavier weights, and a backpack filled with books works really well for squats and lunges.  

Are there any technology requirements?

You'll need to have reliable internet connection.   Technology hiccups can happen.  Zoom connections can lag which can be frustrating.  We will be recording all sessions and sending them out shortly after we finish so if you run into problems, you'll be able to finish where you left off.