Flo With Cass

Fun fact: Kody is the same age outside the belly as the little bean is inside the baby. #21weeks Can’t wait to watch these two grow together Xoxo Cass

Sunday’s are for relaxing Woke up slow and steady this morning on our last day on the island. This week went by SO fast and I spend a few days KOed by a sinus infection. ... Grateful that I am feeling so much better and excited to see the puppy who I am sure has grown so much! Are you taking a moment to relax this Sunday? Xoxo Cass

Is there anything better than a good hug? Hugs release endorphins Endorphins reduce tension... Hugging increases serotonin Serotonin can elevate your mood Spent last night watching the sunset while embraced in a hug. This week has been a rough week. Use your tools and opt for lots of hugs Xoxo Cass Ps- if hugging someone is not available to you- close your eyes and imagine an embrace with a loved one. Visualize the details of how it feels.

Thank you Thank you Thank you ... My heart is SO full from all the well wishes and excitement It feels so good to share and be supported. Growing a human is not easy and my pregnancy has definitely been a roller coaster. I have learned so much already and continue to learn more each day. I’ll share more of my journey in the coming months, for now so much gratitude and thanks to you all Xoxo Cass

Status: pants no longer buttoning. Baby Muscara Coming May 2021 #21weekspregnant ... #halfwaythere #dontremindme #wedidntsocialdistance See more

It was 10:00 am on a Tuesday as I sat at my desk, tears streaming down my face. In a matter of a day I had found out that I needed to lay off one of my most tenured employees, someone I cared for very much and it felt as though things were completely falling apart at work. This particular Tuesday fell swiftly after the pandemic fully reared its head and our company was hurting bad. In a matter of days we had over 100 request for client cancellations so I was in the middle o...f scheduling 100 meetings with CEO’s who were all in a state of panic. This news that I had to let my good friend go was the last straw. So I closed my laptop, took a deep breath and began to cry. I felt helpless in the moment and began to doubt how I was going to deal with this all. All of my limiting beliefs that were stitched into my being began to come to the surface. I can’t do this. I am not enough. This is too much for me to handle. This state continued for some time until I was able to steady my breath and reach deep into my tool box for some relief. I remembered something that my teacher @daniellacotreau had taught me through my yoga training which is to use my body to work through emotions, limiting beliefs and obstacles that came my way. I got up from my desk, cleared some space on the floor and in front of my mirror I took Warrior II stance, VirabhadrasanaII. I aligned my body so that energy could flow through me and I looked into my eyes in the mirror. I began to feel stronger as I repeated in my head: I can do this. I am enough. I can handle this. This particular pose for me is an incredibly powerful pose and immediately I began to feel the shift. When you position yourself in a way that feels powerful you impact your thoughts, confidence and perception of self. I felt relief and was able to move through the panic and helplessness that was dragging me down. I will forever remember this moment in time, gazing at myself in the mirror, taking back the drivers seat in this difficult moment. Your body is powerful. Use it. XOXO Cass Photo: @ashley.linnane Resource: @bodytempleyoga @daniellacotreau

Yesterday we talked about what happens in our body when our sympathetic nervous system gets activated in response to stress. Today I want to share some ways you can activate the parasympathetic nervous system when you find yourself in a stress spiral. I use all of these things almost every day at work especially when I am having a cray cray work day, which these days seems like every day haha. - Slow down your breath. When you begin to inhale and exhale using slow dee...p breaths your body signals the parasympathetic nervous system to begin to calm down the body. This is my go to - especially during stressful work situations. - Legs up the wall pose. This restorative yoga pose gets your mind and your body to slow down AND is one of the quickest way to switch your parasympathetic nervous system on fast. - Spend time in nature. It has been shown that spending time in nature can help to activate the parasympathetic nervous system. This is another tool I use all the time. If you watch my stories you will see that I spend almost every lunch break in nature, I would highly recommend this, My invitation to you this week is use one or ALL of these tools at least once when you find yourself in a stressful situation. Save this post. Share with Friends. Keep learning. Let me know how it goes XOXO Cass Photo: @ashley.linnane See more

Calendar Management Tips coming inHOT With love from me to you Check out my stories for a more in-depth explanation of each of these tips! ... Would super appreciate it if you share this post with any other 9-5ers that could benefit! Save it for future reference Xoxo Cass

Swam with sea turtles in the ocean before 9AM WINNING I love being in the ocean more then anything. We can learn so much from her ... Xoxo Cass

Did you know that there is a catalogue of free training Heart Wisdom videos available to you? I have been going back into the archives and watching these videos each week and they have been so insightful, especially during this trying time. . . My teacher @daniellacotreau has been publishing heart wisdom videos for years and today I watched her lesson on: - FEAR IS WHAT YOU FEEL- BRAVE IS WHAT YOU DO-... Let that sink in. I sure did. . . Here is a recap of what hit home for me: Feeling fear is part of who we are / the experiences we have here on earth. Everyone feels fear so rather then letting that lead to shame start to reflecting on how you react to fear. . . We are all here to grow and evolve in life, we are not here to stay stagnant and still and the same . In a time of transformational growth fear is the one tapping you on your shoulder letting you know that you are at your EDGE and it’s time to grow! Fear is letting you know that it’s time for an upgrade, it’s time to step up to your transformation, it’s time for you to evolve and change. . . Now there are a few ways you can react to fear. You can stay frozen in fear and stay the SAME. Or you can let fear guide your transformation. In order to let go of the frozen and flow with the change you need to be BRAVE. Fear is what you feel. Brave is what you do. Choose to be brave, choose to listen to your heart and choose to feel your fear <3 . . An amazing message that really hit home for me as we enter into yet another shelter in place in the Bay Area. You can access all of these videos for free by joining the @bodytempleyoga Facebook Community Group - link is in my bio. XOXO Cass

Travel with your practices In my suitcase you will not only find Bikinis Rainbows Sunscreen ... You will also find commitment to my Yoga Practice Breath work Meditation Travel with your practices My vacations used to look much different . Back in the day not so long ago I enjoyed the party life which meant lots of alcohol, staying up late and leaving vacation even more run down. I would return to work the opposite of well rested and it was a viscous cycle. Not any longer I learned that we truly need the rest and restoration that can come with a trip away. So now you will find me doing all the restful things. Today I am looking forward to swimming in the ocean, naps and time in the sun #vitaminD Xoxo Cass

: ? Who here can relate to this scenario: Its mid day, you’re sitting at your computer in the middle of a task when you see an email/ slack message or notification that contains a message that begins to stress you out. ... Maybe its an email from a disgruntled client. Maybe its a slack notification from your manager. Maybe its a notification about a new project that has been placed on your lap with a fast deadline. Your body begins to heat up, your heart beats a bit stronger in your chest and you begin to feel tension in your neck and shoulders. I think we can all relate to having a physical reaction to a work situation but what is really happening in our body and how long do these effects last? Lets take the first scenario, the work email from a disgruntled client or even a call from an angry client. As you are reading the email or being yelled at on the phone your brain is sending a signal to your body in response to this stressful situation. This signal turns on your sympathetic nervous system (fight or flight) which begins a series of events in response to the stressful event that has occured. Now back in the day (like way way back) - fight or flight mode may have been activated by being chased by a lion, out running a predator or while in battle. Now a days- fight or flight mode can turn on when we get a stressful email, when we are yelled at by our boss or when a client sends us a demanding request. This chart shows what occurs in our body when our sympathetic nervous system is activated and when our parasympathetic nervous system is activated. Knowing what is happening in our body in response to work stress is the first step in understanding the impact that stressful situations can have on you. I will be sharing way more about this but for now: Save this post Share with a friend Keep learning XOXO Cass Resource: Why Zebras Don’t Get Ulcers Robert Sapolsky See more

We are on the way to Maui for some R & R and I could not be more thrilled. This past year has taken a toll on us as it has on many and this week I am going to be focusing on 1000% relaxing. I also wanted to pop on here and connect with YOU all to share with you what I will be sharing on this account to serve as many as I can. ... . I have been doing a TON of research on how stress impacts body/mind/spirit and specifically how work stress can impact you off hours. . Yoga is more then just a movement practice, there are so many tools that have been used for years to reduce suffering. I have found that using these tools in my 9-5 has changed relationship with work. I actually love going into work and you can too. . I have been studying yoga for four years now and part of my passion is sharing these teachings with my students. I have also been working in corporate America the past many years and have applied these tools to lead my company in a heart based way. My dream is to work alongside women in corporate and corporate leaders to instill more conscious leadership in the workplace. . I will continue to share all the ways that we can work together moving into the new year. I have spend the last quarter creating new offerings and I am so excited to share, stay tuned. . I have and always will share snippets of my life with you all. Ever since I started this account I have invited you all in to my life and have found that when I practice being vulnerable I inspire others to do the same. I am looking forward to a new year with you all, looking forward to sharing all that I have learned and can not wait to connect and serve. XOXO Cass See more

? This is something I ask myself at the end of each quarter and so as we reach the end of Q4 I have taken some time to look at the relationship I have had with my calendar the last few months. Calendar management is something that I go over with my team and something I feel very passionate about. ... My relationship to my calendar has been all over the place at different stages of my life. Some stages I didn’t have a calendar at all, at some points it controlled my entire life and now I practice having a balanced relationship with my G Calendar. One of the methods that I train to my teams is: Calendar Blocking. Blocking specific times for specific things and holding a boundary to not doing those things outside of those blocks. A great example of something that has the ability to control your time: emails. They come in at random times, ping your phone in that moment and every email seems urgent. Am I right A way you can take back the control is by blocking specific times for email checking and letting your team know that is when you will be responding to emails. I get over 100 emails a day so I block 2 times per day so that everything gets responded to. This is something I have been doing for years and is something that was re-enforced in my training with @juliaarndtcoaching during her Peak Performance Method Program. It was from that training that I realized I needed to place two spot holders for email checking and this one tip has put me back in the driver seat when it comes to my time. Are you in control of your calendar or is is it control of you? Try out calendar blocking this week and let me know how it goes! XOXO Cass Resource: @juliaarndtcoaching , Peak Performance Method Photos: @ashley.linnane See more

Jan 1st Workouts How cliche of us Spent the afternoon in what the boys call The Pain Cave ... I personally renamed it The Growth Cove Because language is everything Looking forward to another year of movement as I prepare for and train for something unlike anything I’ve ever done before Xoxo Cass

Swipe left for a reality check. This was me this morning at 8 am, knee deep in emails. No makeup, in pjs, hair cray cray and working from the living room chair. ... Vs The first photo - photo shoot, makeup, hair, strategically placed hand, favorite clean outfit - definitely not knee deep in emails Just keeping it real Xoxo Cass

I saw something on Instagram that bothered me yesterday and I could not stop thinking about it the ENTIRE day. Can anyone relate? Lately I feel like social media has been pretty negative. If I spend 10 min looking on stories or posts its almost guaranteed that I will see people putting others down, talking smack about other people and overall posting negative shares. This is still the case even after I have cleaned up who I follow so its mostly just friends and people... I care to check in with that I follow. I thought this would dissipate after the election but its gotten to a point where I have been staying off of social media unless to post or check in with some accounts that I know are not participating in this negativity. Yesterday I got sidetracked watching story after story and after 10 short minutes I felt annoyed, negative and bothered by some of the things I saw. I realized that I was allowing other peoples behavior to negatively impact my day. I took a deep breath, became aware of what was triggering me and put my phone away to enjoy the day and be present. If you are tired of letting other peoples behavior on social media destroy your inner peace here are some tips: 1. Limit your time on social media. Hold boundaries around who you follow and what messages you expose yourself to. 2. Practice understanding that the only person who can make you feel any type of way is yourself. Practice breathing and staying calm even when you are triggered by a post or story. 3. Be aware of what you are posting. As yourself: what purpose is this serving before you share something. Ask yourself if you are contributing to the negativity. You can spread awareness without spreading negativity, change the delivery of your message. 4. Understand the negative impact that interfacing with negative social media can have on your health. Mental stress impacts our physical body, hold boundaries on what you allow. These are thing things I will be doing this week because my inner peace is important and I will protect that shit like a mofo Let me know if you try any of these tips this week XOXO Cass See more

When your puppy trainer asks you if you allow animals in the bed. ... Happy Sunday friends. Xoxo Cass

Yoga with Doggo Got back on my mat and man am I sore today Hope everyone is having a safe weekend ... Xoxo Cass

Kody says Happy Friday I can’t believe it’s been a week since we added this baby to our fam bam. In the last week I have learned that the heart holds the capacity to love so much, over and over again.... After Hank passed I really didn’t think I had it in me to love another fur baby. Boy was I wrong Happy Friday everyone, hope everyone is staying safe. Xoxo Cass

As we head into another lockdown in the Bay Area I am focusing on gratitude to get by. Especially gratitude for my job and what I have the opportunity to do. The 9-5 has gotten a bad wrap over the years and I find myself also sometimes feeling over my J.O.B in corporate America. Seeing so many small businesses struggle this year has given me a new perspective and has reminded me to be grateful for the job I have. ... We get so wrapped up in work stress, burn out and fatigue that sometimes we forget to appreciate what we have. Here are three things I am grateful for with my job: . . . . . . Comment below 1 thing you are grateful for in your J.O.B. Writing down or typing in this case what you are grateful for will have an actual shift on your thinking so don’t pass this opportunity to be grateful for what you have <3 Comment below, tag a friend and share if you feel inclined XOXO Cass Photo: @ashley.linnane Jewels: @bahgsujewels, @rockandrawjewellery See more

Holidays in 2020 got me like The holidays have always been a stressful time for me. My parents divorced when I was 17 and so began the back and forth travel. When I got together with Matt we added another family and so began three family gatherings in two days which was always so exhausting. Add a pandemic this year, multiple family members with different Covid opinions and it’s got me feeling ... Anyone else having additional holiday stress this year? Yesterday I reminded myself to take a breath, a moment to pause and a moment to get clear. Exhale Exhale Exhale Xoxo Cass

. A blank calendar meant I was lazy or wasting time. I wanted that calendar full full full and I remember sometimes even filling it with silly things just so that it was blocked. I was known for doing a yoga teacher training while planning a wedding. Working 50+hours a week on top of yoga commitments. Waking up at 5:30 am to get my worked out in before a hectic crazy day. Having every single weekend booked up so planning th...ings with me - well lets just say I needed a few weeks notice. In this country we put so much value on how busy we are and we often allow that to dictate how much worth we carry. We concern ourselves more with how many hours we are working and less with how those hours are impacting our health. My current calendar is looking pretty bare these days and I am A-OK with that. I feel more at ease now than I have in years and I am learning to appreciate the time I have to myself. I am appreciating saying No to the things that no longer align with what I want to do and I have been flexible the no muscle which is something that I have never done before. Do you allow your busyness to define you? How does your calendar impact your mental health? These are the questions that I began to ask myself. I invite you to begin asking XOXO Cass Photo: @ashley.linnane See more

. . . . ... . . . . . . . . . This month I am creating more space. Moments without my phone, without my computer, without an inundation of stimuli from the outside world. More moments to get to know myself and ask the important questions. Who Am I. What Am I Here For. Who Can I Serve. Space to hear again, to listen, to KNOW. More deep breaths, more long breaths more opportunities to deepen the relationship with my sub conscious. To deepen the relation with me. Me stripped of all the expectation, me in the raw, devoid of the armor and layers that have built up over the years. Just Me. This month I am creating more space. See you on the other side. XOXO Cass See more

Bringing the Arizona sun back home with me Took a ride in the convertible yesterday and soaked up every last bit of sun before we headed back to the bay today. Nature is the best medicine ... Xoxo Cass

Anyone else get 5,385 emails starting at the crack of dawn on Black Friday ... I’ve done a good job over the years cleaning out my email subscriptions so this year it hasn’t been bad but I am always surprised by the amount of promo ads that are sent out during this time. I used to be a Black Friday HAM. Got up at 2 am - got all my Christmas presents- all the things The last few years I’ve had a goal to be more mindful of my consuming and Black Friday just doesn’t have the same ring for me any longer. There are a few things this year I may be picking up- new sheets and a humidifier have been on my wishlist so we will see How do you feel about Black Friday this year? Any items you’ve been saving up for? Let me know what’s on your list! See more