Beyond the Basics: Demystifying Collagen and Whey Protein Powders
Active Moms Club
by Cassandra
2w ago
Last week I shared with you science-based research about CREATINE and its benefits beyond muscle gains and performance. ( Hint, it may help with mood and for those who struggle with depression and anxiety). While brunching during AMC’s retreat weekend, Marie, one of my loyal clients asked a great question… What’s the difference between collagen peptide powder and whey protein powder? Ah, good one… Maybe you’re asking that too? Both are a protein source. BUT, they do serve different purposes. COLLAGEN PEPTIDES: Derived from animal connective tissues, it’s  ..read more
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Science-Based Benefits of Creatine
Active Moms Club
by Cassandra
1M ago
I posted this image on IG and FB page and my DM’s exploded!  WHY? Lots of you wanted to know why I chose to take creatine and the benefits…  I decided to start using this creatine monohydrate supplement in November as I learned more about its benefits in my perimenopause research. It felt like a no-brainer to add this to my self-care routine. And I can say without doubt, I’ve felt a difference in my mood, my ability to exercise harder, lift heavier, and experience a better recovery post-workout.  FACT: Creatine has been named by the Women’s Health Organization as an essential n ..read more
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Birthday Reflections 2024
Active Moms Club
by Cassandra
1M ago
I squirmed in bed as I heard my son’s heavy feet pound as he descended down the stairs.  I note I’m not feeling rested…and question if I slept more than a couple of hours. Then there’s the sniff, hoping to find the slightest passage of air through my achy nostrils.  Nope. Sigh. Sneeze. A few moments later my husband quietly peeps his head into our cozy bedroom while I’m propped up scrolling on my phone. “Happy Birthday, Honey.”    Eh.  Last weekend I celebrated 52 times around the sun. How did that happen? Again. Already. I felt like I was just in Cabo celebrating my ..read more
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Top 3 Strategies To Manage the Menopause Transition
Active Moms Club
by Cassandra
2M ago
“Is this what the next 5 or 10 years of my life are going to be like?” As we are all learning, the menopause transition is NATURAL, NORMAL and an inevitable part of most women’s lives and has many effects on a woman’s body.  Here’s the good news…  There are simple things you can do to ease symptoms and have a better experience… while also improving your overall health, well-being and longevity.  In this email, I’m sharing one nutrition strategy with you that you can begin to implement immediately. (A follow-up to, “The Signs & Science of the Menopause Transition” blog pos ..read more
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The Signs & Science of the Menopause Transition
Active Moms Club
by Cassandra
2M ago
A couple of days ago I shared the first email in a series about my bumpy road as I traverse through the menopause transition and how I’m on a mission to bring more awareness to this transition and provide strategies to help you. In this email I’m pulling back the curtain on the signs and the science behind the perimenopause transition. Read on if this pertains to you or someone you love… First, the SCIENCE of Menopause: This may surprise you… MENOPAUSE is defined as just ONE moment in time: the moment when you’ve been period-free for a full year.  But all the hormonal fluctuations that ca ..read more
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From Your Postpartum Pro to Your Menopause Mentor
Active Moms Club
by Cassandra
2M ago
Fifteen years ago I was inspired to create a fitness community for expecting and new moms which led to the beautiful birth of Active Moms’ Club in 2008… …three years before my twin boys were born!   AMC was truly my first baby.  At the time, pre- and postnatal fitness classes were unique and sought-after in Chicago. As a new mom I was at the helm of supporting women through their postpartum journey.  Fast forward to 2023, I continue to serve moms in their fitness journey. These days most of my clients are in their 40’s and have kids in elementary and middle school.  I ..read more
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Perimenopause Fat Burning Hack
Active Moms Club
by Cassandra
3M ago
Today is the first day of my new fitness experiment. I’m going down a deep rabbit hole… consuming all fitness and nutrition knowledge I can about the menopause transition. Who’s with me here? Based on my findings, I’m on a mission to change up my workouts. I’m replacing one of my “steady state” cardio workouts with a HIGH INTENSITY workout. Dr. Stacy Sims—THE resource for the menopause transition as it relates to fitness & nutrition— refers to these as S.I.T. workouts. A SIT (Sprint Interval Training) is kinda the same as a HIIT but it’s specifically cardio based – think running, cycling ..read more
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Protein Hacks: How to Easily Add More Protein to Your Meals
Active Moms Club
by Cassandra
5M ago
I’m bored with my food choices lately… I know I need to eat more protein but I don’t know what foods to add to my plate.  Do any of these statements resonate with you? I’ve been receiving a lot of questions after I shared my most popular blog sequence, “The Secret to Protein”. If you didn’t read it, the “secret” might surprise you.    For my clients who are working on increasing their protein intake (and that’s 99% of them), there are three practical strategies to use: Include protein where you usually don’t (e.g. high carb breakfast or snacks) Increase the serving size w ..read more
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Intentional Workouts. When YouTube fitness videos don’t work for you anymore…
Active Moms Club
by Cassandra
7M ago
I have been doing a lot of Apple fitness videos, but what I found is that they are not intentional enough. If I do more than two HIIT workouts a week, it’s too much for my body and if I pick a strength workout… …well, they don’t feel focused, I’m just randomly picking videos. Can you relate to my client, Mollie? “I don’t want to take the time to plan my workouts… this is a barrier that I’m not going to remove. I’d rather spend my time working out. And as I get older, I’m realizing I can’t do YouTube videos anymore. …It was like I turned 40 and thought, “yeah, yeah, this fifth decade is ..read more
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8 Years… 3 Pivotal Moments
Active Moms Club
by Cassandra
11M ago
I remember 2014’s photoshoot vividly. It was a beautiful spring day in May. I packed up the City Select with snacks and strolled the boys a mile down the road to Kevin Hammett’s studio on Webster Street in Lincoln Park.  … if you live in Chicago, maybe you know Kevin too. He is THE best family photographer.  What a difference 8 years makes.  …for my boys …and for me Am I the only one feeling the time warp? Before kids I was an endurance athlete (ya know, marathons, Ironman & various road races in between) and had a TIGHT KNIT group of endurance athlete friends.  We tr ..read more
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