Cassie White Training + Yoga in Sydney, Australia | Sports & fitness instruction

Cassie White Training + Yoga

Locality: Sydney, Australia

Phone: +61 404 724 620

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• Sport & recreation
• Sports & fitness instruction
• Fitness trainer
• Yoga studio

25.01.2022 Today’s low-effort isolation lunch that is still packed with all the good shit we need to keep our immune systems strong. . - Stick sweet potato and a drained/rinsed can of chickpeas in an oven tray (space out for maximum crispy-ness). Cook for 30-40 mins . - Chuck in a bowl with baby spinach, tomatoes and chopped avo... . - I dressed this with leftover cashew/basil cheese sauce from our lasagne this week (see earlier post for recipe) . - OR you can also mix some tahini, lemon juice and a bit of chilli sauce. That’s also v delish . - BUT WHAT ABOUT PROTEIN? Calm down. We had eggs which was tasty, but you can throw in BBQ chook, salmon or anything you’ve got left over. See more

25.01.2022 This is me and my client Sandra. Sandra recently returned from a holiday in the Maldives. Ive been working in a dungeon gym with no windows or sunlight. Can you guess which leg belongs to who?

25.01.2022 Introducing the latest and most #powerful #superfood: Broccolini. This centuries-old staple of ancient pikeys was used to cure many serious diseases such as ingrown toenails and brain herpes. Its healing properties rid your body of unwanted but totally made-up #toxins that are making you #fat. These toxins enter your body through pollution, water and believing total bullshit about nutrition on social media by 20-something nutritionists with nice boobs and zero qualificatio...ns. So, if you want to lose 10kg in one week to shape up for #summer, sign up for my 12-week Broccolini Beach Body program. For just $497 Ill send you 8kg of delicious #broccolini a week that you can let sit in the bottom of your fridge until it turns to sludge. And the first 10 people to sign up will also receive my Broccolini Booty #training program. Using my #scientific #method of thousands of burpees, donkey kicks and biceps curls, youll be the envy of everyone at the beach this summer. Ready to rid yourself of nebulous toxins, shed unwanted body fat and build a beach body? Head to cassiewhite.com.au RIGHT NOW. What are you waiting for? #fatloss #train #gym #hustle #workout #beach #comfortzone #eat #nutrition #diet #food #health #healthyfood #blessed #lifestyle #cleaneats #eatingdisorder #vegetables #exercise

25.01.2022 "Turns out, so many of the thoughts and beliefs thatve shaped me are mostly bullshit. Sure, some of them served me at one point or another. But now theyre not only unhealthy, but, to be completely honest, sometimes paralysing." Its been a while first post here in about a year. Ive written a little something; head over to my blog if youre feeling curious. xx

25.01.2022 Killin it for lunch today. Baby spinach Pasta spirals Purple cabbage... Mixed nuts Leftover roast potatoes Fresh mango chunks Red capsicum Kimchi Tomato So easy to make - literally anything can be a salad as long as it has some green in it! Get as much colour into your day as you can. Youll be getting a huge variety of nutrients for almost no effort.

24.01.2022 When you killin it so hard in the gym that you lose so much weight you can actually take one of those early 90s Jenny Craig fat-loss shots. My inspirational client (and personal chef) D-Cow, kicking arse and taking names as always.

24.01.2022 Friday is work from home day. Gents, form an orderly queue.

23.01.2022 I actually have a freshly baked pie cooling on my windowsill. Adulting so hard today.

22.01.2022 Currently obsessed with this exercise Ive been doing with @ninafitgoddess. As a yogi and a rock climber, it hits two areas that need to be strong: core and shoulders. As a hypermobile yogi, shoulder stability is super important and its my biggest work-on. This move was really hard a first but Im improving. Walking my hands out without over-extending my elbows is always a challenge.

22.01.2022 Here’s a simple workout for your butt and back muscle groups that are probably dying right now from that isolation life. All you need is a towel and a floor you can slide on for the lunges. Here we go . . . Do 4 rounds of 15 reps. 45 secs rest in-between.... A1 1 squat: as always, muscle tension is key. If you’re bouncing in and out of these wondering WTF the point is, you’re doing them wrong. Focus on the muscle groups you’re trying to work here quads and glutes. And keep that midsection tense. A2 Slider lunges: keep control of your midsection here it’s easy to lose that and become floppy, then you’ll just be dragging yourself in and out of the lunges. Keep it tight. All of it. Tight. A3 Prone swimmers: before you start anything, you need to set your core. Think about pressing your pubic bone into the ground and pulling your bottom ribs towards your pelvis. This will ‘lift’ your belly off the ground. You need to hold this position while squeezing your glutes. This will stop you just pushing your belly into the ground and using your lower back. Think about using your upper back and shoulderblades only during the movement. A4 Prone thoracic extension: ditto above with the set-up. Again, the lift and movement are from the upper back and shoulderblades only. Keep that booty tight and belly ‘off’ the ground (or that kind of lifting feeling).

22.01.2022 Yussss, queens! My turn to host Bachie night. Sophie, youre the coolest.

21.01.2022 Making a mess in the kitchen while listening to It's Alright by East 17. Literally my perfect day.

20.01.2022 "Turns out, so many of the thoughts and beliefs that’ve shaped me are mostly bullshit. Sure, some of them served me at one point or another. But now they’re not only unhealthy, but, to be completely honest, sometimes paralysing." It's been a while first post here in about a year. I've written a little something; head over to my blog if you're feeling curious. xx

20.01.2022 Struggling to get in enough movement while you’re in lockdown? I chatted with ABC LIFE about the minimum amount of exercise we need to be doing and my tips to keep meeting the exercise guidelines. http://amp.abc.net.au/article/life/10639592

19.01.2022 Its so funny how the universe works sometimes. This has literally been my mantra all day, then I walked into The Space Studio and picked up this affirmation card for World Mental Health Day. Makes me think Im on the right track.

19.01.2022 If you're starting to look like Quasimodo with a turtle-neck, listen to my tips on ABC Radio on how to mitigate the damage from working at your dining room table. https://www.abc.net.au//how-to-avoid-sore-neck-an/12138012

18.01.2022 Yussss, queens! My turn to host Bachie night. Sophie, you're the coolest.

18.01.2022 Todays low-effort isolation lunch that is still packed with all the good shit we need to keep our immune systems strong. . - Stick sweet potato and a drained/rinsed can of chickpeas in an oven tray (space out for maximum crispy-ness). Cook for 30-40 mins . - Chuck in a bowl with baby spinach, tomatoes and chopped avo... . - I dressed this with leftover cashew/basil cheese sauce from our lasagne this week (see earlier post for recipe) . - OR you can also mix some tahini, lemon juice and a bit of chilli sauce. Thats also v delish . - BUT WHAT ABOUT PROTEIN? Calm down. We had eggs which was tasty, but you can throw in BBQ chook, salmon or anything youve got left over. See more

17.01.2022 Get in me PB & berry smoothie bowl. These have become a staple breakfast at our place lately. Ive created many fun manifestations of the smoothie bowl which Ill share but this one is probably my fave so far... Note: frozen banana is key... 1 frozen cup blueberries 1 cup frozen raspberries 1 frozen banana Few chunks frozen coconut (optional) 1 tbsp peanut butter 1/2 cup coconut water/cold water (added gradually) 1 scoop plain protein powder (optional) Add all ingredients to your blender and turn on. If you have a stick blender then youll need to use it. This mixture is THICK, so youll need to gradually add the water and keep stirring. If you add too much itll become a regular drinking smoothie... we want to eat this with a spoon. Keep shaking/stirring and restarting if you need until everything is smooth. Scoop out into two bowls or one if youre hungry. Feel free to top with coconut, fruit, granola... whatever. Yum!

17.01.2022 You might not be aware of this, but being ridiculously flexible doesn't make you good at yoga. Neither does standing on your head, on the beach, at sunrise, wearing a sports bra and Lululemon pants. In fact, I'm pretty sure you don't even need to own a pair of Lululemon pants to do yoga. ... In fact, centuries before Instagram and activewear, "doing yoga" didn't involve the body at all. True story, bruh. At its core, yoga is a practice for tapping into your mind and poses are just one way of doing that. Helping people to understand that is something I'm really passionate about, because yoga has had such a positive impact on my life mentally, physically and spiritually. I know it could help loads of other folks as well, but too often I get told 'I'm not flexible enough', or 'I'll feel silly', or 'Piss off, hippy'. So if you're curious about yoga: what the heck is actually involved and how making weird shapes with your body can be so amazing for your mental health, check out my beginner's guide. https://www.cassiewhite.com.au/yoga-a-beginners-guide/

16.01.2022 Today's lunch goal for y'all: Baby spinach Pasta Tomato... Broccolini Eggplant Pecans Blueberries Capsicum Avocado Pan-fried tofu Cucumber With a lazy dressing of lemon juice, olive oil and salt.

16.01.2022 Getting absolutely annihilated by my super-fit clients in our step challenge. They are putting me to shame and Im not sure if I should be proud, or pissed off because Im losing! With wine, cash and smugness on the line, competition is getting fierce. These guys all pull long hours in desk jobs, but theyre still averaging way more than 10,000 a day, plus coming to their gym sessions. Its seriously impressive stuff. Did you know that most Australians barely manage to take ...5,000 steps a day? 10,000 is the bare minimum we should do, just to FUNCTION thats not being fit or healthy! Its something I chatted about on ABC Radios ABC RN Life Matters recently (link below). These guys have proven that with a bit of effort (and free booze from your personal trainer), you can always be way more active than you think. https://www.cassiewhite.com.au//uploads/2017/11/10000-step

15.01.2022 This is me and my client Sandra. Sandra recently returned from a holiday in the Maldives. I've been working in a dungeon gym with no windows or sunlight. Can you guess which leg belongs to who?

15.01.2022 How winners lunch: Soba noodles Pan-fried tofu w/ chilli flakes Pan-fried asparagus... Sun-dried tomatoes (hiding somewhere in the bowl) Tomato Pan-fried squash Steamed broccolini Drizzle with lemon juice See more

14.01.2022 Making a mess in the kitchen while listening to Its Alright by East 17. Literally my perfect day.

13.01.2022 I highly recommend you get some of my mouth-watering toasted turmeric and coconut nuts in your guts. Grab the recipe and playlist over at Bootleg Kitchen. http://www.bootlegkitchen.com/toasted-turmeric-coco-nuts/

12.01.2022 Unfortunately, Ive actually had this conversation as recently as last week.

12.01.2022 Struggling to get in enough movement while youre in lockdown? I chatted with ABC LIFE about the minimum amount of exercise we need to be doing and my tips to keep meeting the exercise guidelines. http://amp.abc.net.au/article/life/10639592

11.01.2022 Why do we give so much attention, air time, brain space, money and credibility to people who don't provide anything of value or service to the world? I genuinely want to know what your theories on this are, so please tell me your thoughts.

11.01.2022 You might not be aware of this, but being ridiculously flexible doesnt make you good at yoga. Neither does standing on your head, on the beach, at sunrise, wearing a sports bra and Lululemon pants. In fact, Im pretty sure you dont even need to own a pair of Lululemon pants to do yoga. ... In fact, centuries before Instagram and activewear, "doing yoga" didnt involve the body at all. True story, bruh. At its core, yoga is a practice for tapping into your mind and poses are just one way of doing that. Helping people to understand that is something Im really passionate about, because yoga has had such a positive impact on my life mentally, physically and spiritually. I know it could help loads of other folks as well, but too often I get told Im not flexible enough, or Ill feel silly, or Piss off, hippy. So if youre curious about yoga: what the heck is actually involved and how making weird shapes with your body can be so amazing for your mental health, check out my beginners guide. https://www.cassiewhite.com.au/yoga-a-beginners-guide/

11.01.2022 Hey youse guys Heres one of my fave Pilates sequences that doesnt require any equipment. I know there are loads of bodyweight home workouts flooding your feed but heres why this one is cool. . It works your shoulders, glutes, obliques, quads, hammies and CORE! All areas thatd get tight and weak in the unlikely event you get isolated due to a worldwide pandemic... . You can do this as a little express routine between Zoom meetings (itll take you less than 10) OR I actually use this as muscle setting during a warm-up when I teach a vinyasa flow class - feel free to give that a crack. Itll switch on dem muscles so you can fire them during your practice. . - Cat cow: 8-10 rounds - Bird Dog: 10/side - Straight leg glute lift: 20/side for a buuurrrrn - Side plank leg raise: ditto 20/side - Side plank oblique crunch: 10/side - Sissy squat: 10 . Do exercises 1-5 all on one side first, then do the sissy squats, then start back at the beginning and do the other side. Finish with sissy squats. . I love this one! Lmk how you go and if you want more videos like this. . Great remix of Valerie by Maxzwell

10.01.2022 Taking our lunchtime spin class to the great outdoors today!

08.01.2022 Todays lunch goal for yall: Baby spinach Pasta Tomato... Broccolini Eggplant Pecans Blueberries Capsicum Avocado Pan-fried tofu Cucumber With a lazy dressing of lemon juice, olive oil and salt.

08.01.2022 Heres a simple workout for your butt and back muscle groups that are probably dying right now from that isolation life. All you need is a towel and a floor you can slide on for the lunges. Here we go . . . Do 4 rounds of 15 reps. 45 secs rest in-between.... A1 1 squat: as always, muscle tension is key. If youre bouncing in and out of these wondering WTF the point is, youre doing them wrong. Focus on the muscle groups youre trying to work here quads and glutes. And keep that midsection tense. A2 Slider lunges: keep control of your midsection here its easy to lose that and become floppy, then youll just be dragging yourself in and out of the lunges. Keep it tight. All of it. Tight. A3 Prone swimmers: before you start anything, you need to set your core. Think about pressing your pubic bone into the ground and pulling your bottom ribs towards your pelvis. This will lift your belly off the ground. You need to hold this position while squeezing your glutes. This will stop you just pushing your belly into the ground and using your lower back. Think about using your upper back and shoulderblades only during the movement. A4 Prone thoracic extension: ditto above with the set-up. Again, the lift and movement are from the upper back and shoulderblades only. Keep that booty tight and belly off the ground (or that kind of lifting feeling).

08.01.2022 At home watching lectures on the INTERWEBS! Wow, university has changed since this old dog did her last degree. #student #studentlife #science #socks

07.01.2022 Oh hai , meat-free Monday-night dinner. I just threw together what I had in the fridge. A pretty interesting food combo, but had a delicious effect. Give it a go: Baby spinach Fresh mango Kimchi ... Cucumber Cherry tomatoes Baked white sweet potato Fresh snow peas Brown lentils Red capsicum Hummus Enjoy!

07.01.2022 Hey youse guys Here’s one of my fave Pilates sequences that doesn’t require any equipment. I know there are loads of bodyweight home workouts flooding your feed but here’s why this one is cool. . It works your shoulders, glutes, obliques, quads, hammies and CORE! All areas that’d get tight and weak in the unlikely event you get isolated due to a worldwide pandemic... . You can do this as a little express routine between Zoom meetings (it’ll take you less than 10) OR I actually use this as ‘muscle setting’ during a warm-up when I teach a vinyasa flow class - feel free to give that a crack. It’ll switch on dem muscles so you can fire them during your practice. . - Cat cow: 8-10 rounds - Bird Dog: 10/side - Straight leg glute lift: 20/side for a buuurrrrn - Side plank leg raise: ditto 20/side - Side plank oblique crunch: 10/side - Sissy squat: 10 . Do exercises 1-5 all on one side first, then do the sissy squats, then start back at the beginning and do the other side. Finish with sissy squats. . I love this one! Lmk how you go and if you want more videos like this. . Great remix of Valerie by Maxzwell

06.01.2022 When clients rebel at food diary time.

06.01.2022 Hi dinner! I call this the Inner-Sydney hipster douchebag BBQ snags salad Baby spinach + rocket... Roast sweet potato BBQ corn BBQ vegetarian snags Purple cabbage Pan-fried asparagus Pan-fried zucchini Feta Butter beans Hummus See more

06.01.2022 I dont know about you guys, but my posture has gone to total shit this week. Being stuck in the house means I spend the entire day at my desk. Desk-job posture is death! Research has found that sitting is basically the new smoking and now we dont even have a commute of coffee runs to get us up and moving. If you want to avoid looking like the Hunchback of Notre Dame by the time this is all over, give the exercises in the next video a crack. They get into the chest and uppe...r back two areas that get particularly tight and stuck from sitting at a desk for hours on end. For more of this, follow along on IG @cassiewhite.fit Ill be posting more of these videos daily, plus easy homemade meals that are quick to make between Zoom meetings and mitigate the damage from sitting on your arse all day. 1. Cat cow: great for spinal mobility go slowly and try to move one vertebra at a time 2. Thread the needle: rotational spinal mobility rotate from your mid-upper back only, not the lower back. Keep your belly button facing the ground. Make it easier by putting your hand to your ear and rotating the elbow to the ceiling when you open, then towards the opposite elbow when you close 3. Shoulder rolls, chest open, neck stretch, thoracic mobility: these are yummy. Hold the stretches for as long as feels good 4. Baby cobra: the KEY to this move is to keep your lower-body muscles super engaged squeeze your butt, thighs and abs. Press the pubic bone into the mat and try to lift your belly button up. Now ONLY lift from your upper back and retract your shoulders. Lower body shouldnt come to this party! 5. Prone reaches: The lower body isnt invited to this party either!! Assume same position as last video and only use those upper back/shoulder muscles. If its too hard, just lift and hold for 30sec. 6. Chest stretches: Again, yummy. Just watch youre not using or dumping into your lower back.

05.01.2022 Sometimes I get way too caught up in my head, especially when making big decisions. I overthink, overanalyse, tell myself unhelpful stories and worry about things that I have no idea will even happen! Its super exhausting being me sometimes. But when I pull my head out of my arse and into the real world for long enough, I realise that most of my worries and anxieties are products of my mind - and not based on reality!! Those moments when Im present and tuned into myself eno...ugh to recognise when those unhelpful stories and thoughts are sabotaging my *actual* life (the one not lived inside my head), I laugh at myself. In an instant, awareness can take me from "I cant handle anything!", to "Pipe down, brain, you douchebag. Girl aint got time for this shit." Yoga, meditation and exercise always manage to boot me back into the present. And this Post It note that now sits above my desk. Thanks Claire Norgate for giving me a boot today, too.

05.01.2022 I don’t know about you guys, but my posture has gone to total shit this week. Being stuck in the house means I spend the entire day at my desk. Desk-job posture is death! Research has found that sitting is basically the new smoking and now we don’t even have a commute of coffee runs to get us up and moving. If you want to avoid looking like the Hunchback of Notre Dame by the time this is all over, give the exercises in the next video a crack. They get into the chest and uppe...r back two areas that get particularly tight and stuck from sitting at a desk for hours on end. For more of this, follow along on IG @cassiewhite.fit I’ll be posting more of these videos daily, plus easy homemade meals that are quick to make between Zoom meetings and mitigate the damage from sitting on your arse all day. 1. Cat cow: great for spinal mobility go slowly and try to move one vertebra at a time 2. Thread the needle: rotational spinal mobility rotate from your mid-upper back only, not the lower back. Keep your belly button facing the ground. Make it easier by putting your hand to your ear and rotating the elbow to the ceiling when you open, then towards the opposite elbow when you close 3. Shoulder rolls, chest open, neck stretch, thoracic mobility: these are yummy. Hold the stretches for as long as feels good 4. Baby cobra: the KEY to this move is to keep your lower-body muscles super engaged squeeze your butt, thighs and abs. Press the pubic bone into the mat and try to lift your belly button up. Now ONLY lift from your upper back and retract your shoulders. Lower body shouldn’t come to this party! 5. Prone reaches: The lower body isn’t invited to this party either!! Assume same position as last video and only use those upper back/shoulder muscles. If it’s too hard, just lift and hold for 30sec. 6. Chest stretches: Again, yummy. Just watch you’re not using or dumping into your lower back.

05.01.2022 Did anyone else get a homemade, #vegetarian #pizza delivered to them at work today? Thanks @dwc1972! Its almost gone already... #vegetarianawarenessmonth #instafood #eat #glutenfree #vegetarian #lunch

04.01.2022 Killin' it for lunch today. Baby spinach Pasta spirals Purple cabbage... Mixed nuts Leftover roast potatoes Fresh mango chunks Red capsicum Kimchi Tomato So easy to make - literally anything can be a salad as long as it has some green in it! Get as much colour into your day as you can. You'll be getting a huge variety of nutrients for almost no effort.

04.01.2022 I dont know about you, but Im feeling a little, erm, fuller at the moment. Winter is hibernation and Netflix season in my world, so there were many Friday nights spent on my couch, or mates couches eating, drinking and taking full advantage of the indoors. So theres a little extra padding right now, but, meh. Worth it, cause I finally got into The Wire and am loving it. Yes, I realise Im about nine years late to that party. No, its hasnt aged well.... But I digress. Touch wood, but it looks like Sydney has stopped prick-teasing us with glimpses of warm weather, and is finally giving it to us real good. That means Im back into sunshine, salads and getting excited about being in the kitchen again. Ive been trawling some of my favourite food blogs and have found four meals thatll be on high rotation in my house over the next few weeks. Check em out, give em a try and let me know what you reckon! https://www.cassiewhite.com.au/5-spring-recipes-that-im-ex/

04.01.2022 Just look at these boy trainers. Sitting around gossiping like a brood of old hens, pretending theyre doing #mobility. @angusbradley92 @activehealth_pt @direnkartal92 @jimmy_pip_pt #gym #boys #personaltrainer #gossipgirl @fitnessfirstau #fitnessfirst #fitness

03.01.2022 I don't know about you, but I'm feeling a little, erm, fuller at the moment. Winter is hibernation and Netflix season in my world, so there were many Friday nights spent on my couch, or mates' couches eating, drinking and taking full advantage of the indoors. So there's a little extra padding right now, but, meh. Worth it, 'cause I finally got into The Wire and am loving it. Yes, I realise I'm about nine years late to that party. No, it's hasn't aged well.... But I digress. Touch wood, but it looks like Sydney has stopped prick-teasing us with glimpses of warm weather, and is finally giving it to us real good. That means I'm back into sunshine, salads and getting excited about being in the kitchen again. I've been trawling some of my favourite food blogs and have found four meals that'll be on high rotation in my house over the next few weeks. Check 'em out, give 'em a try and let me know what you reckon! https://www.cassiewhite.com.au/5-spring-recipes-that-im-ex/

03.01.2022 Saturday swag tune, care of my Spotify Time Capsule. Thanks for reminding me how totally fly I am, Spotify.

03.01.2022 Yussssss, #dinner. Tofu + veg jumble with miso/tahini dressing... ---------------------------------- Firm tofu Lentils Red rice... Cherry tomatoes Broccoli sprouts Apple slices Streamed broccoli + pumpkin Shredded purple cabbage Baby spinach Homemade miso/tahini dressing (miso, tahini, apple-cider vinegar, honey, sesame oil, olive oil, garlic, ginger. Put in jar and shake well) ----------------------------------- #foodporn #food #healthy #recipe #vegetarian #spring #fresh #healthyrecipes See more

02.01.2022 Dont think I could fit much more on this plate. Who says you cant make friends with salad. Bean and beetroot burger patties Brown rice Cucumber... Peas Hummus Tomato Crispy kale Browned pepitas Broccoli sprouts Pan-fried asparagus Spinach and rocket See more

02.01.2022 When you killin' it so hard in the gym that you lose so much weight you can actually take one of those early 90s Jenny Craig fat-loss shots. My inspirational client (and personal chef) D-Cow, kicking arse and taking names as always.

01.01.2022 Why do we give so much attention, air time, brain space, money and credibility to people who dont provide anything of value or service to the world? I genuinely want to know what your theories on this are, so please tell me your thoughts.

01.01.2022 If youre starting to look like Quasimodo with a turtle-neck, listen to my tips on ABC Radio on how to mitigate the damage from working at your dining room table. https://www.abc.net.au//how-to-avoid-sore-neck-an/12138012

01.01.2022 Todays grocery haul. It prompted the seedy, old maintenance man to leer at my arse and say, Now I know how you keep that hot figure of yours. So were going out tonight.