Cassie Floreno
+ Licensed Massage Therapist
+ Certified Personal Trainer
@cflo_fitbodywork
| Anatomy & Physiology
| Muscles & Fascia
| Workouts & Recovery
| Self-care & Self-massage
| Results & Testimonials
Come back to this blog any time you need to verify or refresh your memory on our Google Sheets format.
Starting with bite-sized goals is key long-term program adherence. You can dip your toes in without feeling overwhelmed or wanting to quit after the first few workouts. Instead, you build up slowly, establishing habits that are doable and feel good!
Lose the groan and gravel from your day-to-day with mobility focused work. Active Recovery day does not mean easy day! In this workout you’ll challenge your balance, core, and joint mobility in both lower body and upper body circuits. We finish with a cardio challenge before stretching it out.
This arm and upper back work out is great if you sit at a desk all day or are a parent or grandparent lifting children up! Get those shoulders moving and strengthen the upper back to reduce the knots you feel between your shoulder blades. Have fun with it!
Lower resistance and higher repetitions…this is a tough and playful workout! Change the reps, sets, or follow the ideas in the youtube description of how to increase or decrease the intensity of a move to meet yourself where you’re at. No matter how you enjoy this workout, I do hope you enjoy it as much as I did! Approx 30 minutes
Lower Body Strength workout that hits all angles of the hips and upper legs before heading into a cardio tabata circuit and rounding out with the lower leg (calves and shins) to cool it down. Cardio machine HIIT option at the end. Enjoy!
In this bodyweight workout the intensity goes up with each circuit while the sets decrease. A challenging workout with some brain trickery to get you through. Approx time: 40 minutes
This workout is primarily focused on shoulder strength, with a squat cardio burst and a core finisher. Options to make it quick and a cardio machine add-on.
Shift your workout dynamics — Reps, Sets, Rest, and Intensity — to match your fitness goals! Blog includes training volumes for general fitness, endurance, hypertrophy, and strength goals.
Morning mobility, lunch break, and evening stretch sesh. These are my daily essentials. Enjoy these no-equipment-necessary routines again and again!
Use this blog during your cardiorespiratory training. Paying attention to breathing changes instead of heart rate is a simple way to know the zone you’re working in across any cardio exercise.
FREEZE! Without making any changes yet, take stock of how you’re sitting or standing right now. Is your weight leaning on one side? Are you twisting your body? Or is one of your hands on your hip or holding onto something?
Now, switch everything to the exact opposite position. (For example, if you were leaning on the left side, switch to leaning on the right.)
In my experience, there are three major players in this kind of headache, and then other potential players varying from person to person depending on what their postural/stressor situations are.
I like to keep five foundational movements at the forefront of any training program. These movement patterns assist you in your day-to-day life — from job tasks to home chores.
Relaxation massage is most often defined as a full-body basic Swedish massage. The goal is stress relief…
…deep tissue or myofascial release session is more of the seek-and-destroy nature. A full-body flow is sometimes possible, but I am meticulous when dealing with issues so we usually focus on our goal areas.
