Cass Ovsienko Personal Trainer & Performance Nutrition Coach | Coach

Cass Ovsienko Personal Trainer & Performance Nutrition Coach

Phone: +61 430 326 597

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• Sport & fitness instruction

25.01.2022 Squat PB! 87.5kg So stoked. Big things are coming this year. And by big things, I mean big squat numbers

25.01.2022 Online training here we go! I’ve been busy over the weekend setting things up to deliver all training via online! And I’m set to go! I will be offering 1 on 1 and 2 on 1 fully guided sessions, structured around your goals, timetable and equipment (if you don’t have any, that’s ok!) ... I will also be offering personalised, structured programs to those who want to train on their own, in their own time and don’t need to extra push and motivation of booking and keeping sessions times. If you want some accountability and help with nutrition, I’m also continuing with nutrition coaching. Which ever way you decide, you will always get as much guidance and accountability from me as you need. I’m always here for you. It’s more important now than ever to keep your body and mind active and healthy! It’s non negotiable! If your interested in becoming a new client, reach out. There’s no better time to start than now. To all my current hard workers... let’s do this! it’s gonna be fun!

24.01.2022 Prioritise strength training ladies. Get your nutrition on point. It will change your body more than endless cardio or random exercise sessions ever could. Get a plan, work with someone who knows what to do and can guide you through it all. Proof is in the pudding!

20.01.2022 At this crazy time you need to take control of what you can. Give yourself something to focus on...focus on your health and nutrition. Help support your immune system and keep yourself in tip top shape. ... There is no better time than now to spend the time learning about how to fuel your body. You’ll be learning a brilliant life skill and taking your mind off all this madness at the same time. You can do this with as much guidance as you need from me, you are never alone in your journey. Nutrition clients can be set up with 100% no physical contact. You can do your initial consult from the comfort of your own home. Say yes to better health.

19.01.2022 Do you have a weight-loss goal? Or maybe you need to put on some weight in a healthy manner? Having the knowledge and support around this goal WILL make you successful in getting there ... This is exactly what you get when you work with me. All the support and all the knowledge you need to get you and keep you on track. So, what is nutrition coaching? * I check in with you once a week to see how you’re going * I also make myself available to you at any time you need in between for added support * I calculate your personal calories and macronutrients and update them as required to facilitate your goal * I keep you accountable Coaching in any form is a two way street. I give you the tools and show you how to use them...then I’m there for you every step of the way while you learn Clients who choose to do both PT and nutrition coaching will receive a discount on their weekly check ins And I offer my time and knowledge at a very affordable rate. What have you got to lose?

19.01.2022 Hello peeps! Geez, it’s been the longest time since I posted on here! Life has gotten busy ... So! Let’s talk goals! Do you have a health goal? Like to lose a few KG’s? Get stronger? Be more consistent with your diet and exercise? It can be confusing knowing what to focus on. There are a hell of a lot of diet fads and trends out there!! One tells you low carb, another keto, then there’s the no sugar because sugar is the devil nonsense and what about cheat meals?? Ha! What do you focus on!?!? Yep, I get it. Would you believe...Your diet can be what you LIKE to eat and you can smash that weight loss goal. You don’t have to cut foods out all together at all. You just have to learn a few tricks Is it easy? Well, you do have to commit to learning and doing some work! But, if you stick with it, you’ll become the master of your own nutrition. You’ll know what to focus on and what is important. Reach out, I’m here to help I’ll lay it out and make it as straight forward as possible for you with all the help and support you could want

18.01.2022 Client Love Thursday arvo HIIT. Featuring my two strong girls, Deb and Dana ... HIIT sessions are HARD work. But these girls never fail to give it their all! They both work full time and endure stressful times with their work but still ALWAYS find the time every week for their strength training sessions because they’ve made it a priority to look after their physical health and mental health. To them, their sessions are non-negotiable, they just make it happen week after week These girls are strong Love your work Deb Koch and Dana Koch

18.01.2022 Hello peeps! RE: Virus. Just letting you all know, at this point business will carry on as per usual and I encourage everyone to continue to get their sessions in. ... A few steps I will be taking to help keep things safe. Hand sanitiser will continue to be available for use and I encourage you to use this on entry to the gym and before leaving. I will be doing some EXTRA cleaning daily of all equipment and surfaces at the start of the day, between sessions and at the end of the day. Try to avoid touching your face or mouth while training. Cough into a tissue or into your elbow. If you haven’t been or aren’t feeling well or have been dealing with sick family members, consider staying home until you are well again. Drink plenty of water, grab yourself some vitamin C, eat plenty of veggies and make sure you are getting enough sleep. The last thing you need right now is a compromised immune system so look after yourself! Look forward to seeing you in the gym!

17.01.2022 I talk about being process orientated. Ticking the boxes daily. While working with me towards you goals, I remind you that it’s not just about the outcome. It’s about finding your way to tick all the boxes necessary along the way. Building routines and behaviours that support your end goal. Having built a solid foundation will allow you to hold on to what you worked hard to achieve long term. Learning how to fuel your body and live your life at the same time. Having routine...s that support daily activity. Caring for yourself enough to give your body what it needs to carry you through life feeling good. Life will always be busy. Life will always throw curve balls. That doesn’t mean you should give up. You need to fail a few times to find what works for YOU. Keep at it. Because it’s worth it. Because YOU’RE worth it.

17.01.2022 I get it. It can be confusing. Even the true basics of nutrition can be daunting when you’ve been lead up the garden path so many times with all the BS out there. ... A few things I can tell you is for certain though.... If you never start, you will absolutely never get anywhere. You want results? You got some work to do. Half arsed efforts will give half arsed outcomes. Don’t except to keep doing the same things and expect something different in return. You will only get out of it what you put in. Want help? Just ask

16.01.2022 Count down is on peeps! One more week and we’re back in full swing action! Cannot wait time get all my girls back INSIDE the gym! In saying that, you have all done an amazing job while making the most of online training, with the majority of you coming out the other side of this stronger than when you went into it ... I’m am so looking forward to getting things back on track as normal and seeing you all in person cos let’s face it, it’s just not the same online

14.01.2022 If you’re looking for body composition changes ie; fat loss and increased muscle mass (what everyone calls toning up) there are a few boxes that need to be ticked off to reach this goal. Number 1. Learning about food and how to effectively fuel your body for your specific goals is an absolute must. I highly recommend learning to track your food, it’s a skill that every adult should have. Same as you track your bank account and spending, you should know how to track your ca...lorie intake. 2. Your mindset is incredibly important. You have to make the decision that you want to put the work into yourself...and just do what needs to be done. Learn to love your body the way that it is but know that’s it’s ok to want to improve it too. 3. Sleep! Make getting enough sleep an absolute requirement! When you don’t sleep enough it opens the door for a huge variety of extra struggles...Making something that is already not easy even harder. 4. Prioritise strength training with a focus on progressive overload. Follow a program and avoid doing random workouts. You’re training should be planned, allowing for gains in strength over time. And contrary to popular belief No-you shouldn’t be focussing on cardio for fat loss. If you’re not implementing the above at the very least, your progress will be either very slow or non existent.

13.01.2022 A new week is almost upon us It’s taken some time, but I found my flow in my unexpected new role as an online coach and I’m embracing and enjoying the change. I love my job offering support and guidance to a bunch of beautiful, strong women helping them reach their nutrition and fitness goals.... I am extremely proud of the girls I coach for everything they have accomplished and everything they continue to strive for! They are my daily inspiration and keep me incredibly motivated to be the best coach I possibly can. I know a few of you are still finding your feet with everything that has been going on. And that is okay if you have been thinking of reaching out in need of some help/guidance/support, now is a great time to take that leap. You will get all the support you need while working on YOUR goals

12.01.2022 I was a small kid. Until I hit about 11-12 years old. Then I started getting chubby...and chubbier. My brother used to called me fat bub and his friends used to call me Fatandra. I laugh now, but back then it hurt. A lot. I was about 16 when I was the biggest I had ever been. From then up until about 5years ago, I struggled with my weight. I don’t have any photos of me at my heaviest because I avoided the camera at all costs, I hated seeing pictures of myself so much. ... I struggled to find clothes that I liked. Nothing looked or felt how I wanted it to. I went through a stage where everything I wore had to cover me from head to toe, long sleeves, long pants or skirts. I hated how my body felt and looked. Just the thought of wearing shorts or a singlet made me feel incredibly insecure. I felt I had no control of how to change things. I didn’t know what to eat or what to do. So eventually, I decided to learn. And it took time. But I slowly began to change my habits. I took control. Of my food, my activity, my body and my mindset. Isn’t wasn’t always easy. I didn’t succeed in a week or in a year. Long term change takes time. Knowledge is power. I can give you the tools you need. I’m offering them to you. So banish the negative’s and say yes to taking back control. You absolutely can do it too.

09.01.2022 Client Love Helen came to me to get stronger and move better. She has a list of things she could have used as an excuse and just told herself it was to hard. ... But she never gave up! When she first started, she couldn’t squat. Here she is squatting like a champion! Gaining strength for Helen has meant she can enjoy things in life again that she was starting to really struggle with...like her gardening Well done Helen Ryan! You are amazing

09.01.2022 Put the work in. Get the results. Not even a full month in yet and already seeing amazing progress

09.01.2022 I’m here to help and I’m only a message away. Spots are limited so I can offer the best of my time to each and everyone of my clients. You deserve the time and effort that goes into being supported with your goals

08.01.2022 In light of the way things possibly may go, just putting it out there that I will be offering online services. It’s always nice to have options Even if you have no equipment at home, I can help you find things around your home to get in a work out and I will guide you through it via FaceTime. ... If you have some basic equipment, even better! All my nutrition clients can continue as per usual. If you are interested in becoming a new nutrition client, this is still 100% doable at anytime. There is still absolutely no need to panic about things, but it will be helpful to stay mindful of the possibilities that may occur over the coming weeks/months. If isolation becomes necessary, exercising and keeping yourself active as much as possible is going to be important and very beneficial to your physical and mental health. Trying to stay in your usual routine with your day to day things as much as possible is going to help you get through

07.01.2022 If you’re gonna workout, make your time count. Don’t go in without a plan. Your exercise routine should have purpose! There should be an outcome, a goal. My girls don’t waste their time. Their programs are planned and executed with purpose. They get strong. Every week they get stronger. They learn to move better. They see what their body is capable of and how much better they feel. And they come back for more! ... Learning to lift with purpose is an empowering experience. Hard to believe until you spend the time, invest in yourself and experience it first hand. One session won’t cut it. Consistency is key. And I’m here with you 100% of the way.

07.01.2022 Learning to track What I do with nutrition coaching is so so much more than just teaching how to track your macros. This is just the tip of the iceberg. While learning to manage your food there are many other processes, routines and behaviours around food that actually come into play. ... It’s these things that actually matter more than anything else to sustain your results long term. The way you view food. Your routine around food. The way you feel when you eat certain food. All these things matter and they affect your results. Both long term and short term. Helping people to slowly change the way they deal with food in their day to day life is a massive part of what I do. Helping them to become engaged with the process of what they need to focus on rather than the scale or the physical goal they want to see happen. The long term gain is something you cannot always physically see and the weight-loss is a byproduct of the changes in lifestyle and becoming more aware of where you’re coming undone with activity levels and food choices. Finding positive outcomes that have nothing to do with how much they weight or how much muscle they have. Being able to enjoy food. Fueling your body right. The feeling of health. Finding BALANCE with ALL food. No longer seeing certain food as the enemy. All these things plus so much more is what we work on. And these things are key to success and longevity with your diet and your results. Working on mind set and doing things out of love and care for themselves rather than because they don’t like what they see or how they feel about themselves. This is where the magic happens. It’s ok to love yourself just the way you are while still wanting to make changes and improve on what you have and where you are right now. My clients are making huge changes. Both physically and mentally. Everyone deserves to be in the result. But you do have to work to get there. Changes take time and effort.

07.01.2022 Love seeing the positive feedback love making a difference in peoples lives thank you for the awesome 5 star review Helen Ryan. I absolutely love our sessions together. You have come such a long way! You have such positive energy and an unwavering can do attitude. I’m lucky to have such awesome clients the progress you have made during these online sessions is inspiring can’t wait to have you back in the gym

07.01.2022 Moving forward... Lock down for 6 months. Can you imagine life as it is now, for the next 6 months? Are you going to sit around and wait for it to be all over before you get moving again? Have you got a plan?... How’s your new daily/weekly routine looking? What’s going to keep you on track with your health and fitness? With all the changes happening lately, it’s important that you establish yourself a new routine as quickly as possible. Creating routine and habit is what keeps you going and keeps you on track and on top of things. Things are not going to be as easily accessible as they have been...does that mean you should give up? Nope! Just re-adjust your focus and hone in on the things you can control. You can control how you move your body and you can control what goes in your mouth. Staying on top of your mental and physical health should be at the TOP of your list of priorities! In this tough time ahead, you absolutely CAN still make progress! Want to lose weight? I can tell you how. Want to get stronger? I can show you how. With me in you corner, you’ll know exactly what you need to focus on to get to your goals because I can tell you what those things are. There will be no guessing, just goal getting. And I will be there supporting you and cheering you on the whole time. Don’t wait six months. There is no better time than now. Stay healthy. Stay strong. We got this.

07.01.2022 Amazing effort. New skills acquired. Mindset adjustments around food. Has learnt to allow balance...no restrictions, just mindfulness, knowledge and informed choices. No cutting carbs No cutting certain foods No magic pills or potions ... Reverse diet starts soon! I will ensure this client is left eating enough food to be able to maintain her results long term and be happy and healthy.

06.01.2022 A few health issues that had been ongoing for many years have now improved out of sight!! It’s not just about how things look on the outside, it’s general health and feelings of well being that are also impacted positively by looking after yourself, putting some time and effort into yourself and building some basic knowledge, learning what you need to focus on. Hats off to this little lady

04.01.2022 Ok my lovelies! Fitness Australia have put out the word! All training is now done online and has been working quite well! ... If you haven’t had a session online yet, send me a list of the equipment you have (if any) and I’ll get your program sorted! Trust me, you can get in an awesome workout with minimal equipment! Keeping your routines in this crazy ass time is going to be paramount to keeping your sanity!!! Book in your sessions as usual, I’ll do the rest! Let’s have some FUN with this! God knows we need it! I still want to be around offering you guys an excellent service, keeping you fit and getting you strong after all this is said and done! If you still want me around too, let’s do this! Support me so I can still be here for you when this is all over

03.01.2022 This year I have a big deadlift goal. I want to deadlift 120kg. By at least 1 rep. It’ll take time. It’ll take building my strength and getting stronger. And it’ll take work. But all the good things in life take these things to make them happen. Let’s chip away and make big things happen with small daily efforts ... #womensfitness #womensmotivation #womenscoach #strongwomen #womenwholift #strongmind #strongbody #personaltrainer #mygym

01.01.2022 Get out of your own way. Don’t make excuses, set goals and get after them. Let’s go! Outdoors sessions are available again as of today! It’s another step in the right direction