Name: Cassandra Forsythe
What does being a Girl Gone Strong mean to you?
Being a Girl Gone Strong to me means that you honor and acknowledge all the strength you have gained throughout your life, both mentally and physically, and that you recognize strength and beauty comes in all shapes and sizes, and is unique to each woman. Also, I feel strength training is an important component of being a Girl Gone Strong, as it helps us maintain our health and vitality throughout all our years.
Why are you so passionate about sharing information with the Girls Gone Strong audience?
Because I think GGS is helping women be strong from the inside out, rather than pushing them to live a miserable life based off external looks alone.
What excites you most about being a part of Girls Gone Strong?
Networking with other wonderful, inspiring women
What’s your athletic background?
Former gymnast and current gym rat. I wanted to be an American Gladiator when I was younger!
What are you currently doing for your own training?
Currently I'm training to increase muscle size and density while making sure my joints and ligaments stay happy and healthy. I also love hiking and mountain biking to round out my entire fitness profile.
What does a sample workout look like for you?
These days I'm following more of a bodybuilding/physique routine, with a body part-specific focus each day. I've been playing around with negatives, partials, overloading, and short rest periods. I lift six days a week and do some sort of cardio (spin bike or stepper, for example) each day.
My leg routine looks like this:
10 minute cardio warmup
1. Lying Leg Curls, light, 3 sets of 12; Super-set (SS) with Body weight reverse lunge to high knee tap.
2. Glute Ham Raise, 3 sets of 12, SS with Mini Band Side Steps
3. Hip Thrusts, 4 sets of 10-12 with a 10 second hold at top of the last rep
4.Conventional Deadlift, 4 sets of 10
5. EMOM (every minute on the minute) Goblet Squats, 12 reps for 5 minutes or KB Swings, 15 reps for 5 minutes
20 to 30 minutes of Steady State Cardio or Sled Pushes
What’s your favorite exercise or movement?
Top 5 songs on your training playlist:
Depends on the day. I like anything that matches the workout I’m doing (hardcore songs for heavy lifts, top pop/dance music for cardio circuits).
Top 3 things you must have with you at the gym/in your gym bag:
Headphones + Music, BCAA drink, and a towel for all the sweat that pours off my body.
Do you prefer to train alone or with a training partner? Why?
Both. I like having someone to “play” with, while other times I like just getting in my own zone.
Most hilarious pick-up line you’ve heard at the gym:
Honestly, I’ve not heard any… or I’m too oblivious to realize its happening.
Most embarrassing gym moment:
Almost passed out after a set of deadlifts because I hadn’t eaten that day and my blood sugars were low….never made that mistake again.
Ground turkey with fresh tomatoes and pasta sauce.
Favorite way to treat yourself:
Not counting calories and just eating when I want to.
"Be the change you wish to see in the world." – Ghandi
Woman by Natalie Angier
What inspires and motivates you?
Being pain-free motivates me to move. I am in pain if I’m inactive/sedentary.
What does a typical day look like for you?
What’s the coolest “side effect” you’ve noticed from your training?
Muscles and happier moods.
Next training goal:
To maintain my current body composition, function and health. That’s it. No competitions for me.
What’s your biggest accomplishment in the fitness industry thus far?
Wrote two books, inspired many women to lift weights and be strong, and have helped women see how unique they are from both a fitness and nutrition standpoint.
What’s your biggest accomplishment outside the fitness industry thus far?
My PhD in Exercise Science from UCONN.
Three words that best describe you:
Hyperactive, high achiever, smart.
How has training changed your life?
It is my life. I train at least five days a week and the biggest benefit to me is the boost in my mood and staying away from anti-depressants or anti-anxiety meds.
What do you want to say to other women who might be nervous to start working out?
If they’re nervous to lift weights, I would encourage them to hire a trainer to help them learn the correct way to lift.
What would you like to be remembered for in regards to your impact on the health and wellness industry?
I want to be remembered for helping women to be stronger, more confident, and wiser about their own bodies and health.
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