Take Back your Health
Did Covid wreak havoc on your eating habits?
Are your arms and abs jell-o from all the gym closures?
Want that 1-on-1 customization and attention so you can not only achieve your goals, but also maintain it after?
Do you need the knowledge to know what to do and how to do it?
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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

Now YOU have the opportunity to get my help and Take Back Your Health!

This VIP experience isn't for everyone
It's only for you if you want to...

Rachel's Story:

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"After having my son, I had no idea where to start when it came to getting back into shape. I am so thankful for Cassandra's coaching and guidance because fitness can be hard to navigate as a new mom. She taught me exercises that would bring back my core strength and pushed me to challenge myself beyond what I thought I was capable of. I appreciate so much that she is a mom also so she has been through it all and understands what it is like to be in my shoes! She even took the time to customize meal plans to keep me on track throughout the week. I feel stronger than I have felt in years and I am so so thankful for her guidance and coaching "

Here's what this will look like

Roadmap

Phase 1: Initial Results

With almost any new fitness and nutrition program, you're sure to see noticeable changes on your body quickly.  The problem is, most programs end here; but not Take Back Your Health!  We are about more than making aesthetic changes and losing weight: we are about gaining and sustaining long term health

Phase 2: Adjustment

This is where most programs fail you.  They don't adjust when you hit a plateau.  It's completely natural to hit a wall in your journey.  You body adapts to how you are eating and how you are working out.  In this phase, we make necessary adjustment to continue to see results.

Phase 3: Maintenance

Finally, what do you do once you've achieved your goals?  How do you maintain it?  We pull everything you've learned so far and set you up for success to make healthy intuitive decisions making maintenance both doable and enjoyable.

Here's what you get

Corinn's Experience:

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Going into Cassandra’s program I had tried several other ways to lose weight and change my lifestyle. I have never gotten results like this. Cassandra’s program helped change my relationship with food, exercise, and the way I look at myself in the mirror. Since finishing with Cassandra I have been able to maintain a healthy lifestyle which is awesome for me. Cassandra is such a positive coach and really helps you with anything you need. Her workouts are quick but they pack a punch. Her meal plan was affordable and opened me up to vegan options I never would have thought about. She’s also really easy to communicate with, if you ever need to change anything about your plan, she is quick to respond and help you make those changes. I feel more energized during the day, instead of the sluggish fatigue I used to feel. Overall, I truly just gained so much more confidence in myself. I am able to live a healthy life now and feel good about it, thanks to Cassandra!

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Sounds great! 
What's the investment?
1:1 Training

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Great for the beginner. 

Meet with me 2x per week building lean muscle mass  with strength training and working on your heart health through low impact cardio

(Total of 8 sessions)

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Great for the motivated. 

Kick it up a notch by meeting with me 3x per week.  2 days of full body workouts + the option to focus on specific area (ie. abs, booty, legs, etc.)

(Total of 12 sessions)

Nutrition coaching

1:1 phone/video calls with certified nutritionist Sam Hohenshil

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Optional Meal Plans
A La Carte

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Get 4 weeks worth of nourishing, wholesome, and delicious plant-based, vegetarian, or omnivore recipes and corresponding meal plans that are nutritionist approved and packed with high quality protein to help support your workouts

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 Dietary restrictions? Picky eater? Work 1:1 with my Certified Nutritionist to customize your meal plans to meet your likes, dislikes, and dietary preferences and needs.

Let's do this!

Schedule a FREE call
Select an option

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Samantha Hohenshil

CERTIFIED INTEGRATIVE NUTRITIONIST & NON-DIET NUTRITIONAL THERAPIST

Samantha Hohenshil

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 whatever I 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!

Integrative Nutrition
FAQs
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