What is Your Guarantee?

I guarantee that if you meet yourself where you are, are honest and collaborative with me on your habit achievement, and dynamically set health and wellness goals week to week, you will achieve those goals within three months. This is not a “you will lose 50 lbs in three months” kind of a program. It is highly possible for you to lose 50 lbs in 3 months- that is a potential outcome. However, my professional experience and guiding principles avoid any generic weight loss or fitness goals. My commitment to you is this: we will get you to health and make you the confident owner of your wellness indefinitely. Period.

What Does your Total Health Coaching Look Like?

My total health coaching program includes a combination of many different approaches to ensure every client will be included in their learning style. In addition to fitness coaching and program development, weekly partnership and accountability, body composition analysis and eating habits tailoring, I have developed a series of educational wellness exercises to address the scientifically-accepted factors for health change and sustainment:

  • Self-monitoring
  • Problem Solving
  • Consistency
  • Self- awareness
  • Practice re-establishing control
  • Outside forces (recognizing individual differences, sabotage, or difference in lifestyle)

It won’t be a lecture- I promise. We will work through these naturally as we talk through our sessions week to week. I also gather initial and follow-up data on your habits in my six key areas of health. This allows us to see your progress together and what areas we need to work on more or less.

Food quality/diversity: balance of macronutrients, adequate micronutrient intake, quality of food choices, the inclusion of traditional foods, fiber, and probiotic load.
Self talk/image: How you view yourself and others in the lens of compassion for food and eating.
Portion Control/Intake: How you understand satiation, how quickly you eat, awareness of the act of eating.
Health Ownership: Readiness to accept food as a viable solution to your health problems as well as a root cause of many health concerns. Seeing nutrition and food as having great value and as tools for good health.
Eating Lifestyle: Do you have solid food behaviors that allow you to make good food planning and eating choices a reality? How often do you make poor food choices due to lack of planning or awareness of external or internal factors that are influencing you?
General Lifestyle: Hydration status, sleep status, time in nature, time spent working, physical activity and energy release.

Powering my Runs

I had no idea what to expect when I joined the Four Week Practice, but I am SO glad I did! As a new runner, I was starting to feel beaten down and wasn’t sure what to do to support my strength and endurance. Cassandra laid out the tools I needed to make a plan of action and guided me in my healthy habit choices. After only a month of totally easy tweaks, I was feeling SO much better! I decided to do another month of The Practice as well as a personal coaching session. I can’t believe all of the simple and helpful things I didn’t know I was missing out on before this group!

Elinor, 30

White House Liaison

So Proud of my Health Changes

Cassandra is so smart and positive. I did her 30-day group program where she gently guided my new habits and cheered me on, meeting me at the level I was at for each part of my life I was working on. I thought once the program was finished I would “relax” but it has finished and I am still doing all the habits I built up, from yoga to cooking to drinking enough water each day. And it all feels integrated and like second nature! Her method of starting with small, very realistic goals seems so simple but it sticks. I cannot recommend her enough! Cassandra is amazing.


Foreign Service Officer, Four Week Practice

Safer & Stronger at Home

I have officially been working with Cassandra for the last 4 weeks now. I just want to say for anyone looking to start new healthy habits and to start working out please check out Gratitude Strength Food.
I have had the best experience with Cassandra. She is so attentive, encouraging, and responsive to anything I need or feel. I am so glad I have taken this time staying home to put into my body & mind. Thank you Cassandra for your help along the way


Professional Dancer, Total Health Coaching Client

A New Relationship with Food

I read something a while back that said that you really can’t lose weight until you change your relationship with food overall. Like you will always yo-yo if you don’t have a healthy relationship. And I truly think the principles of your program totally helped me switch that. It’s been great! And not even about losing weight, more about nurturing and appreciating myself as a human being. I’m 22 lbs down in the past two months and still losing. My pants that used to be my tight pants are now TOO BIG!! You’re the best!


Four Week Practice & One-on-One Total Health Coaching

The Best Investment I’ve Made

I became active in my 20s and was seeking direction with my workout routine and meal planning. Cassandra has the perfect background in nutrition and personal training and tailored a personalized regimen based on my fitness goals. She provided me with a sustainable, realistic plan that taught me how to fuel myself for the most efficient workouts. I tracked my progress and Cassandra was my cheerleader the entire way. She showed me how to maintain a healthy lifestyle and it was the best investment I’ve made towards my health – and I couldn’t have done it without her support. She is the BEST coach!


One-on-One Total Health Coaching- 6 Months

Huge Changes!

Cassandra gave me an idea of how to structure changes in my life, a new way to think about goals, a way to feel like I’m making a big difference in my life in only 30 days. Having a consistent group each week brought provided me wholesome engagement, improved life habits, more water drinking, and more fitness.


Professional Dancer, Four Week Practice graduate

Let’s work together.