Cassie Badass Cass Fit

Personal Trainer. Social Media Star

Cassie ‘Badass Cass Fit’ is a social media star, personal trainer, and fitness icon from the USA.

She participated in numerous sports as a child, becoming highly skilled in softball in particular – this led to her earning a scholarship at college, and progressing her talent and knowledge of fitness.

By the time she graduated, Cassie had developed a powerful and lean figure; as a result, it wasn’t long until she gained masses of followers online, becoming known by her nickname (Badass Cass Fit), and recogized as a fitness icon.

This is her story:

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“Truth is, ‘fitness’ isn’t a decision I made one day. It was something I was born with.”

Athlete Statistics

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“For as long as I can remember, I played every sport that was available to me.”

Biography

Start of Fitness Journey

Born and raised in the USA, Cassie found her passion for fitness earlier than others. She participated in numerous sports from a very early age, such as; soccer, basketball, volleyball, track and softball.

As a result, she grew up with a naturally athletic figure – always trying to improve on her performances during high school. However, it wasn’t until her school coaches encouraged her to enroll in weight-lifting classes, that she began training in the gym.

For the next 4 years, Cassie worked hard to develop her strength in her gym sessions – becoming fascinated in the world of fitness, and even improving her skill in softball.

This led to the youngster earning a scholarship to college – progressing to the next level in sports.

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Social Media Star

Throughout her college years, Cassie became recognized as one of the leading prospects in softball – being scouted by various sports teams. However, by the time she graduated, she realized her true passion had become fitness.

As a result, Cassie set her sights on pursuing a career in the industry; it wasn’t long until she created numerous profiles on social media in 2015, determined to make a name for herself.

By this point, she’d sculpted an incredible figure – managing to build a powerful and lean physique. Fitness fans from around the world, soon found her profile on Instagram, and she soon gained masses of followers as a result.

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Personal Trainer

By 2016, Cassie had gained attention online as a rising star of the fitness industry – fans began calling her ‘Badass Cass’ due to her lean, muscular figure accompanied by tattoos.

Not long after, Cassie began recieving messages from her followers, being asked for help; they wanted some advice on how to develop their dream physiques, idolizing Cassie’s as their ‘ideal’ body.

As a result, the american realized that she could use social media as a platform to help others around the world – wasting no time, she created a website to offer her services as a personal trainer, and started advertising herself as a fitness coach under the name of ‘Badass Cass Fit’ on her online profiles.

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“I turned to the gym and lifting weights to fulfill my constant desire to be active.”

Training

Cassie has enjoyed lifting weights on a regular basis since high school – it has become part of her lifestyle, rather than simply a hobby. As a result, she rarely takes days away from the gym – training 6-7 days per week.

However, there are some weeks when she’ll train less, due to being busy helping her clients online, as a personal trainer. In terms of training routine, she trains individual muscle groups per session, performing 5 sets of 8-12 reps each exercise  – believing her body responds best to this.

Workout Routine

Back

• Wide Grip Lat Pulldowns – 5 sets of 8-12 reps
• Good Mornings – 5 sets of 8-12 reps
• Bent Over Barbell Rows – 5 sets of 8-12 reps
• Single Arm Dumbbell Rows – 5 sets of 8-12 reps
• Single Arm Cable Lat Pulldowns – 5 sets of 8-12 reps
• Seated Cable Rows – 5 sets of 8-12 reps

Shoulders 

• Single Arm Rear Delt Cable Fly – 5 sets of 8-12 reps
• Upright Row – 5 sets of 8-12 reps
• Lateral Raise – 5 sets of 8-12 reps
• Rear Delt Flys (Machine) – 5 sets of 8-12 reps
• Overhead Barbell Press – 5 sets of 8-12 reps
• Dumbbell Front Raises – 5 sets of 8-12 reps

Legs 

• Back Squats – 4 sets of 6-10 reps
• Front Squats – 4 sets of 6-10 reps
• Squat Tri Set (Front Squats, Back Squat Wide Stance, and Back Squat Narrow Stance) – 4 sets of 6-10 reps
•  Walking Lunges – 4 sets of 6-10 reps
• Leg Press – 4 sets of 6-10 reps
• Landmine Squat – 4 sets of 6-10 reps
• Leg Extension – 4 sets of 6-10 reps

Arms 

• Tri Set (Low Curls, High Curls, Full Range Curls) – 5 sets of 7 reps each, 21 in total
• Tricep Pushdowns – 5 sets of 8-12 reps (increasing weight 2-3 times each set)
• Seated Curls Dropsets – 5 sets of 8-12 reps (decrease weight by 30% each time and continue till failure)
• Alternating Hamstring Curls – 5 sets of 8-12 reps (increasing weight 2-3 times)
• Overhead Tricep Extension – 5 sets of 8-12 reps
• Bicep Cable Curls – 5 sets of 8-12 reps (increasing weight 2-3 times)
• Overhead Tricep Extension – 5 sets of 8-12 reps
• Tricep Pulldown with Rope – 5 sets of 8-12 reps (increasing weight 2-3 times)
• Barbell Curls Burnout – 5 sets until failure (increasing weight 2-3 times)

Glutes 

• Lying Hamstring Curl – 5 sets of 8-15 reps
• Leg Press – 5 sets of 8-15 reps
• Pulsing Squats – 5 sets of 8-15 reps
• Machine Kickback – 5 sets of 8-15 reps
• Leg Extensions – 5 sets of 8-15 reps
• Standing Hmastring Curl – 5 sets of 8-15 reps
• Pulsing Cable Squats – 5 sets of 8-15 reps
• Hip Abduction – 5 sets until failure
• Cable Kickbacks – 5 sets until failure
• Weighted Single Leg Calf Raises – 5 sets until failure
• Calf Raises – 5 sets until failure

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“No matter your goals, whether it be to build muscle, lose fat, gain confidence, live healthier, just committing to something at a higher level is the best thing you can do for yourself.”

Nutrition

Cassie is a big advocate of IIFM (If It Fits Your Macros) style of dieting; she believes that calories are the most important factor when dieting, and that allowing yourself some treats are acceptable – as long as you’re still hitting your calorific target.

For this reason, she consumes sugar free jelly and jam almost on a daily basis – although they are the low calorie versions (around 5kcal per serving). Also, unlike other athletes, she doesn’t cut bread from her diet, enjoying wholewheat english muffins regularly.

Diet Plan

Here’s an example of Cassies day of eating:

• Breakfast – Eggs and Yoghurt
• Snack – Sugar-Free Jelly
• Lunch – Chicken Breast with Rice and Vegetables
• Snack – Tuna and Pickles
• Dinner – Turkey Mince with Rice and Vegetables
• Snack – Wholewheat English Muffins with Sugar Free Jelly

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“Instead of using social media as just an outlet of my personal life, I decided to utilize it for a better purpose. To influence as many people as I could to live a more confident, happier, and healthier lifestyle.”

Idols and Influences

Cassie has always been a self-motivated person, enjoying going for runs as a child – and trying to improve herself in sports by training constantly.

However, since she became a personal trainer, Cassie names her clients as sources of inspiration; she gains motivation from seeing their success, and being a part of their fitness journey.

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“I always knew that my passion for fitness was different, and that I was a little more competitive than most. But, I never anticipated that it would turn into the career it has.”

What We Can Learn From Badass Cass

One thing we can take away from Cassie’s story, is that you should always look for ways to improve yourself; she was constantly training in numerous sports as a child, and began weight-lifting to benefit her sporting performances. As a result, she earned a prestigious scholarship to play softball at college.

Also, Cassie’s taught us to help others when we can – when she realized her fans were asking for her advice on how to sculpt their dream figures, she became a qualified personal trainer and started coaching her fans to success.