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Hair up Music on #sweattherapy

As we near the end of 2024, remember… - Be choosy with who and what gets to rent space in your head. - Never regret a day in your life. Good days give you happiness. Bad days give you experience. - Always be grateful for your health, never take it for granted. - What others think of you is none of your business. - Don’t compare yourself to others and don’t judge. C xx

Here’s to good vibes and great company #fitfam #party #goodtimes #drinks #dancing #celebrate #fun #friends

Gyms are a dime a dozen but we have here, it’s pretty fkn special! Another great night celebrating health, happiness, goals, transformations and friendship. To everyone that wasn’t able to make it, we missed you!! And to all those that did, you filled my bucket as always and I’m grateful ♥️ With 40 beautiful ladies in this fit fam we may be boutique and mini but we are mighty! Massive shoutout to Daz and his crew at @fieldandfinsydney 🙏 for coming to our rescue and accomodating us at such short notice after our original venue had to cancel. Mother Nature wasn’t stopping us from celebrating in style 😉 #endofyearparty #womensupportingwomen #community #womenwhotrain #health #happiness #blessed #grateful #fitfam #party #goodtimes

There’s nothing worse than walking into a group fitness class and feeling like you don’t belong. That’ll never happen at FBC because we have created a community where women support each other, lift each other up and cheer each other on. No jealousy, no judgement. Just fun, motivation and some kick ass workouts. Our classes are suitable for every size, body shape and ability so why don’t you come check it out for yourself with our 5 class intro pass #grouptraining #womensupportingwomen #community #fitfam

Flip the switch It’s not about how much you lose but everything you’ll gain #sweattherapy #movement #pt #fitnessmotivation #boutiquestudio #healthymindandbody #fitness #discipline #shiftyourfocus #mindset #strength #selfrespect

HAPPY 5th BIRTHDAY TO… my bestie, my shadow, my walking partner and FBC’s favourite PR rep Another year of more love, belly rubs and stealing my shoes #dogsofinstagram #amstaff #staffylove #loyalasfuck #gymdog

During the month of October, the FBC community participated in a Wellness challenge. I ran this challenge last year and it was so much fun and well received that everyone asked if we could do it again. Unlike a weight loss/fitness challenge, the main focus is “WELLNESS” in all its facets. From getting more steps in and Vitamin D, to eating better and taking time out for self care routines. A big congrats to @r33nzg on coming first, your commitment to this challenge was next level from day one. To @a_jar_of_margarita at 2nd place, you have made leaps and bounds in your health and fitness journey. And to @marielev.s and @vonhariman who were neck and neck till the end in 3rd and 4th place, your humour throughout the challenge kept us all entertained and in stitches!! These challenges always bring the community closer together and I know deep down some of you are having withdrawals from the group chat 😉 Well done to all the ladies who made a conscious effort to participate, awesome work! 💪🏼💪🏼

I don’t often post transformation pics on my page. Purely because the culture of FBC isn’t about dropping a couple of dress sizes and getting instant gratification on social media. It’s about helping women understand that working out isn’t putting your body through torturous exercise to look good, it’s about making exercise a part of your daily lifestyle. It’s teaching women to have a healthy relationship with food and nutrition. Not starve them and put them on a ridiculously low calorie intake so they’re hating on themselves and hating on me for the sake for looking good for societies standards. Health and fitness requires a balanced approach for a strong mind and body. Put all that aside this post is deserving. Sonya came to me in May of this year with a mission to lose weight and find herself again. The photo on the left was taken just before she started. She’s looking fkn amazing in anything she wears at the moment (the pic on the right speaks for itself) but what’s more impressive is her inner growth. Look up determination and discipline in the dictionary and you’ll see her face. Being a very athletic teen the foundations were already there, we just needed to chip away and find them and her again. In the 5 months Sonya’s been a PT client with me, she’s travelled overseas TWICE and instead of jumping off the wagon she maintained visits to the gym, walking, swimming, eating well and indulging when she wanted. Did I get abused via WhatsApp at obscene hours due to the exercise programs I was sending her to follow? Fk yes! Did I mind? Definitely not! We’re on this journey together. Sonya, I am beyond proud of you and the positive transformation you have made internally and externally. We’ve made so much progress and only just skimmed the surface. Can’t wait for the next chapter in guiding you to be the best version of yourself all whilst swearing at me and flipping me the finger 😘🖕🏼😂 #transformation #healthymindhealthybody #growth #postivechange #discipline #determination #fitspo #sweattherapy

I’m not training for a fitness race. I’m not preparing for a comp. I’m not trying to set a new record. I’m not trying to impress you. I train for me. For mental and physical strength. Repeating the same exercises might seem boring AF but focusing on progressive overload and getting strong at the big basics is how you build the body you want #strengthtraining #consistency #discipline #physicalstrength #mentalstrength #sweattherapy

Yesterday marked 5 years of ‘Fit by Caz’ having a permanent location. October 20th 2019 I turned our old garage into a boutique style studio for women to train, become physically and mentally stronger and join an amazing community. So much has changed since then. I loved that little studio and everything it represented but we’ve grown up!! 💪🏼 The old studio/garage was knocked down and replaced with a modern, better equiped space offering multiple class types. The FBC community is bigger and stronger than ever and I could not be prouder. Feeling a little nostalgic atm but always looking forward to what’s next.

Well done to these 3 amazing women who completed and raised funds for the Cancer Council 7 Bridges Walk today. 28km and 40,000+ steps each in over 5hrs, your celebratory drinks were well deserved. Congratulations ladies, amazing effort! #7bridgeswalk #cancercouncil #sydney #28km

Shoulder stands and plow pose on repeat for me the last couple of weeks, specifically to help alleviate my tight lower back. There are so many health benefits when you practice both poses regularly - just ask Google 😉 but for me right now it’s the “ahh, feels so good” moments when I massage my back flowing in and out of the poses one vertebrae at a time 👌🏻👌🏻 #shoulderstandvariation #plowpose #inversions #stretch #flow #movemindfully

You - Excuses = Unstoppable Join our community! #sweattherapy #womensupportingwomen #fitwomen #womenwholift #training #exercise #grouptraining #pt

During August I decided to team up with @tess_mellowellness and introduce Vinyasa yoga to the FBC timetable. As much as I advocated traditional strength training for women we also need other modalities of exercise such as recovery classes and yoga so that we reap the full benefits of a balanced fitness and wellbeing routine. Healing and restoring your body is just as important as building strength and muscle. With recovery stretch flow, ice baths and Yin Yoga already on the timetable I decided to give everyone a taster of Vinyasa yoga to allow an extra layer of a complete FBC wellness experience. Thanks to Tess, her gentle approach, mindfulness and guidance on the mat this class was well received so I’ve decided to bring Vinyasa back very soon for a longer period of time. Watch this space 🧘🏻‍♀️ #yoga #balance #mindfulness #mindfulmovement

GOOD MORNING! ☀️ #seizetheday

CLIENT SHOUTOUT TO FBC’s OG @yves0107 Where do I start?…. Yves has been FBC’s longest and most consistent client. Literally been with me from day 1 and has never faltered. From the good ol’ days of bootcamp in the park, bootcamp in my driveway, Covid, sessions in the shed to present day in the studio. Our PT/Client relationship is great but she’s more like family (truth be told we’ve even been mistaken for sisters a few times). She’s one of my biggest supporters, second mum to my dog, my fill in if I’m away and I’m forever grateful 🙏♥️ Yves is everyone’s biggest cheerleader in class and always turn up with a smile and positive attitude. Also quite talented 😉 I have never met anyone who can multitask deadlifts while responding to messages talking into their watches but she does it with ease and her form is still on point 👌🏻 It’s no secret that she has to start at the first station of every class, loves a good lower body burn, prefers no cardio and absolutely despises upper body day (Not sure why - just take a look at those arms!) We can’t forget how much it cracks her when I bust a couple of dance moves 😂 @yves0107 I speak on behalf of the whole fit fam when I say we couldn’t imagine FBC without you sista!! #og #fitfam #womensupportingwomen #community #shoutout #sistafromanothamista

✨The Zen Den✨ Every Wednesday evening during August the FBC studio will transform into a calm space for you to enjoy a Vinyasa flow with Tess DM for enquiries. We still have a couple of spots available for next week

LET’S TALK FEET… And I don’t mean for only fans or fetishes 😜 It’s taken 8 months of being unable to squat, lunge or run without hearing an odd crunching noise or feeling discomfort around my patella for this stubborn mule to finally decide to stop with Dr Google and get a professional diagnosis. After an expensive MRI, ultrasound and specialist appointment I was sent to see a physio who specialises in sports injuries as it was nothing serious and no surgery required (thank fk 🙌🏻)! 2 min in and the diagnosis was as plain as day. “Carol, you have flat feet” You got to be shitting me! In 45yrs I was never told I had flat feet, I actually thought I had a little arch, obviously not. With prescribed orthotics it’s like my body has had a full re-alignment. I’m not a runner, those who know me can vouch that I don’t like running but I do it once a week to put myself through a dose of discomfort to build mental toughness and enhance my endurance. Today’s run was a game changer. I took the orthotics on a short 5km run and everything was different. I felt completely aligned and my biomechanics were working in unison. Still hate running but fk it felt good. Next stop - the squat rack 🙌🏻 Moral of the story - when something doesn’t feel right get yourself checked by a professional sooner rather than later. Get more than one opinion if you’re not happy and Dr Google tells everyone they’re going to die in 3 days so stop with the internet searches.

✨AN EVENING WITH TESS ✨ The last month of winter is finally upon us so I’ve decided to offer something special at the FBC studio. During August I’m collaborating with my beautiful client Tess (certified 200hr YTT) to run a Vinyasa flow by candlelight every Wednesday evening at 7.15pm. This invite goes out to all the ladies. If you enjoy the journey of moving with awareness, linking your breath with a series of sequences and poses whilst creating space for new energy then this is the session for you. Come join Tess and I over the next 4 weeks. We have kept the classes small and intimate so limited spots available and only a few left. Don’t miss out. Package and PAYG available. Book via my website link in bio or DM me for more info xx

Keep Showing Up! #sweattherapy #movement #boutiquestudio #healthymindandbody #fitness #fitnessmotivation #personaltraining

We’re starting to look a little peachy 🍑🍑 When Tess started with FBC a couple of months ago she had a goal in sight - gain muscle mass. She is quite lean in general so we’ve been focusing on increasing her daily protein intake and progressive overload during her 1:1 session with me. Well done Tess, I love watching you get stronger every week and looking forward to the rest of the journey. Watch this space! #strengthtrainingforwomen #peachy #personaltraining #womenempoweringwomen #boutiquestudio #sweattherapy

Our winter wellbeing’s event last night was exactly what the doctor ordered. A short, informative talk by the beautiful Hope McPhillips @hopethenaturopath about all things women’s hormones and peri-menopause followed by breathwork, a calm slow stretch flow finishing off with a mindful tea meditation by Cass and myself. Our values are movement, mindful practices, mindset and connection. This is why we love collaborating on these wellness events to bring women together and give them exactly what they need. An evening to tune in and look after themselves & each other physically & mentally. A big shout out to Nicole from @bodasoulpilates for welcoming us into her beautiful space and Sophia from @liquid_consciousness for giving us the opportunity to gift calming herbal tea that she makes herself sources from all over the world. The best part is we get to do it all again next month with a new speaker and new topic. Ticket link in our bios. Grab your spot so you don’t miss out. #fillyourcup #winterwellness #wellbeing #mindfulness #movement

Another month of training, effort, PB’s, laughter & good times for the FBC ladies. June down, two more months of winter to go! Let’s keep moving 🙌🏻 #femalefitness #exercise #movement #discipline #pt #boutiquestudio #sweattherapy #groupfitness #motivationmonday

During our FBC retreat last month I asked my close friend and business wife 😜 @casscrouch to facilitate one of her vision board sessions for the ladies and myself. Having never done one of these sessions I had no idea how it would be welcomed by my crew but that was more of a reason to do it. Those 3 days were all about getting out of our comfort zones and I trusted Cass and knew she would really deliver. What a session! None of us saw it coming. It was like a steam train came and bowled us over one at a time, gently though 😉. She even got this onion a little teary 🤫. We all became vulnerable, really looked inwards and were set off to create our vision boards. The session was so well received could have lasted hours if we allowed it. This is MY vision board. Although it’s personal, I’ve always been an open book so I’ve decided to share it. It’s a snippet into who I am and what I want on my life journey. A little sugar and spice and everything nice! #visionboards #mindset #coaching #vision #retreat #health #happiness #balance #liveyourbestlife #inspiration

Better late than never! A BIG FBC CONGRATS to @jenna.l.gray.5 on winning the May Members Challenge 🙌🏻 In 31 days, Jenna managed to attend 28 classes! This legend and long time member lives 40min away but makes the trek to FBC rain, hail or shine. Some evenings she would double up her classes with a strength class followed by Yin Yoga so she could reap the rewards of a total body and mind experience. WELL DONE JEN! You are amazing inside and out and we’re lucky to have you in our community xx

MAY💥…done and dusted #sweattherapy #fitness #training #womensfitness #community #pt #boutiquestudio #healthymindandbody

REFLECTION You’re all probably sick of hearing about our amazing retreat but I don’t care, I’m not done. As much as this weekend was for the ladies to sit back, relax and reflect, I also had the opportunity to reflect on the past 5 years and how much FBC and myself have evolved. I went from a hard a- - who was all about #fiercefitness to half a hard a - - with a soft side and I owe that to my beautiful community of ladies who I like to call my fit fam. I see so many beautiful qualities in them and it’s teaching me that it’s ok to be vulnerable sometimes. FBC is my baby. From humble beginnings working out of the boot of my car in the park, to my driveway and garage, followed by a tin shed during the build, to now. A boutique studio where women can get together, train, have fun, make new connections and friendships and get to be themselves. So many have been with me from day 1, some come, some go, that’s life and the nature of the business but what’s special is most always come back. There’s no sales gimmick to lure anyone in, 90% of my clientele is referral based. Just the way I like it. Because people will forget what you say but they’ll never forget how you made them feel. It’s about being authentic, humble and real. I wear my heart on my sleeve, I’m transparent, swear like a truckie and you’ll always know what I’m thinking (my facial expressions always seem to get me into trouble 😝). But that’s the beauty of it all. My vibe attracts my tribe (as cliche as that may sound) and my tribe is fucking awesome!!!! Big love to all my FBC ladies ♥️ #fitfam #sisterhood #womensupportingwomen #yourvibeattractsyourtribe #bereal #nofakeshit #authenticity

FBC RETREAT - Day 3 The perfect end to a perfect weekend After a heart felt brekkie and one too many tears shed by yours truly (who the fk am I?) it was time to pack it all up and head out for the Bouddi Coastal walk Thank you to @rubybrett for suggesting this. The breathtaking views truly made it the cherry on top of an epic 3 days Can’t wait to do it all again!! #retreat #rest #restoration #selfcare #mindfulliving #timeout #wellnessescape #relaxation #healthandwellness

FBC RETREAT - Day 2 What a day! So many breakthroughs, so many surprises. Mother Nature put on her finest display when we woke up to the brightest rainbow. It was a sign that the rest of the day would be absolutely magical. The ladies started their day with a mini band workout. Followed my @casscrouch moving vision board session. She had us all up in our feelings and broke down our walls so effortlessly, we didn’t even see it coming. An evening stretch-flow and savasana finished off a beautiful day of rest and restoration. More team bonding with the funniest board games, we realised early on that most of us play #street (we don’t abide by the rules) so the rules went out the window and the laughs got louder. Perfect end to an amazing day 👌🏻 #retreat #rest #restoration #selfcare #mindfulliving #timeout #wellnessescape #relaxation #healthandwellness

FBC RETREAT - Day 1 What an amazing 3 days all round, I’m still pinching myself!! So many beautiful moments shared amongst the ladies, memories we will cherish forever. Our lives are always so busy and we tend to forget to stop and put ourselves first once in a while. This is exactly what I wanted my FBC ladies to do whilst on the retreat. We left behind the mum guilt, partner guilt, the housework, our jobs and spent quality time focusing on self reflection, rest and rejuvenation. So thankful that everyone kept an open mind and trusted me to give them this experience. There was bonding, tears, laughter, activities focused on wellbeing and plenty of delicious food. Big thanks to @foodielution for organising dinner and lunch for us the following day. #retreat #rest #restoration #selfcare #mindfulliving #timeout #wellnessescape #relaxation #healthandwellness

Every day is another chance to GET STRONGER, eat well, live healthier and be the best version of you! #strongnotskinny #balance #eatwell #liftweights #moveyourbody #healthymindandbody #sweattherapy #personaltrainer #womenwholift #strongwomen #fitnessmotivation #fitness #gym #fitover40

LET’S GET BENDY… A little snippet into what to expect during a stretch flow at our Well-being collab with @casscrouch Calm and balance your mind and body all while improving your flexibility and reducing your daily stress. I couldn’t think of a better combo - can you? 😉 #getbendy #stretchflow #stretching #movement #mindfulmovement #flexibility #womenshealth #womensfitness #personaltrainer

APRIL SWEAT THERAPY RECAP #fitness #sweattherapy #grouptraining #pt #womenshealthandfitness #strength #hiit #recovery #movement #fitnessmotivation

MEMBER SPOTLIGHT Meet Anna, better known to us as ‘Anna G’ If anyone deserves a member spotlight it’s this woman🙌🏻 Where do I start? From day one, Anna jumped straight in and embraced the FBC culture and has become a loved community member. I remember when Anna first started in Feb her exact words were “this year I’m committing to myself” and she has definitely kept her word. She doesn’t live anywhere near the studio but travels in peak hour traffic 5 times a week. No excuses. Nothing stops her. Sometimes her son joins us too and cheers Mum on from the sidelines. Anna had never picked up a weight before starting with FBC. Her first day 2kg dumbbells were too heavy, fast forward and she’s now lifting heavier and keeping up with the other ladies like a pro. The look in her eyes is one of determination and the smile on her face lights up a room. Well done Anna G we love having you in our fit fam and I look forward to watching your progress. #memberspotlight #womenfitnessmotivation #exercise #healthylifestyle #fitnessjourney #fitnessmotivation

‼️ ATTENTION ‼️ BIRTHDAY SUITS TAILORED HERE With new ladies taking the first step in 2024 & others continuing on their fitness journey with 1:1 personal training, you could be next! DM me for enquiries about personalised training tailored to your needs in the new FBC boutique studio

Let’s set the mood… Walking in to a welcoming space, the scent of oregano, black pepper and cedar wood fills the air. Bolsters, blocks and scented eye masks are inviting you to your mat. The hypnotic smooth sounds playing through the speakers start to instantly calm you. The sun is slightly setting and then it begins. A 45min journey of releasing tension and increasing flexibility through specific passive poses held for an extended period of time, focusing on deeper connective tissue, ligaments and fascia. By the time you come out of savasana the sun has completely set, the room is dimly lit from the light filtering from the candle and outdoors. You are in a state of complete calm and float home on a cloud of bliss. Most ladies tend to linger and savour the goodness. Welcome to Yin Yoga at FBC These classes have proven to be quite popular since I introduced them to the timetable this year. So much so there was a waiting list. Thankfully I have recently added an extra class to the timetable. Do yourself a favour and join us Wed or Thurs evenings at 7pm, book via the app and raise your self-care routine up a level. #yinyoga #calm #release #selfcare

Did you know FBC offers 10 class passes? Use the pass to experience a range of in studio classes ▪️Strength ▪️Circuit ▪️Abs butt and thighs ▪️Yin Yoga ▪️Recovery DM for more enquiries or visit www.fitbycaz.com to purchase your 10 class pass today!

I N T. W O M E N S D A Y 2 0 2 4 with a group of women who always feel like pure sunshine. Congrats on another great IWD event @weelevatecollective @casscrouch

The water was calling… #lifessimplepleasures

Conscious breathwork Mindful movement Presence during the plunge in the ice bath Our sessions aren’t just about getting together once a month to enjoy a sunrise, that’s just the cherry on top. It’s about tuning in, shutting the world out for 1.5hrs and focusing on your well-being. It’s like a 3 layered cake, the experience is good if you choose to do one or two of the 3 but if you decide to take it all in it’s explosive and powerful….did we mention highly addictive too 😉 #sunrise #wellbeing #sunday #breathwork #movement #icebath #community

Be so authentically you that others feel safe to be themselves too! Every time a new person joins my studio I see the same quality in them I see in myself and the other FBC ladies, REALNESS! The saying “Your vibe attracts your tribe” rings true. FBC is not just a boutique gym, it’s a community. It’s a culture and safe haven for women of all shapes and sizes and all walks of life to feel comfortable enough to come and train, let off some steam, get fit and not feel judged. You’re not a dollar sign or an arse on a mat, you are a woman with emotions, a past, a future, a story to tell. We are a little fit fam and the only prerequisites you need to join us is, a can do attitude and ears of steel. It can get loud sometimes and my language can be a little spicy 😝 but that’s ok because studies do show a positive correlation between profanity and honesty and if there’s one thing I can guarantee is that you can trust me 😉 #womensupportingwomen #fiercewomen #strongwomen #community #fitfam #authenticity #beauthenticallyyou

❗️GET FEB FIT by Caz❗️ Grab your 5 class pass and come try us out for yourself. Join my community and let’s get moving together 🙌🏻 Feel free to DM or enquire via my website for more info on classes

Summer is nearly over but we got one more morning Beach sesh on Feb 25th. If you missed the last two you don’t want to miss this one. Our beautiful community of women came together to watch the sunrise while we moved our bodies, breathed, plunged into ice and made some new connections. Last month was a sell out event so grab a friend, grab your tickets and join us on the sand!! Ticket links are in our bios Love Caz & Cas xx

It’s the little things, the special touches that make my studio more personal. The first pair of kettlebells I purchased…they’ve seen many workouts from when I started training with my girlfriends outdoors, to my mobile personal training job to 4 years of FBC sessions. Decided it was time they retired 😜 and took pride of place in the studio as constant reminders of how far I’ve come. And Dad…the one who watches over us every day most probably beaming with pride. Welcome to my space xx

STRENGTH TRAINING FOR WOMEN The list of benefits is long but I’m not here to bore you. Want to know more and experience it for yourself? Join our Strength classes and find out the fun, effective way with my community of badass women in my private boutique studio. With a mix of bodyweight, free weights and machines the class focuses on time under tension (slow paced, mind to muscle connection) for ultimate results and will leave you feeling confident and empowered every single time! Pics don’t lie, look at these Queens 💪🏼 Book your next STRENGTH class through my app and experience it for yourself. ‘BOOK NOW link in my bio’ #womenwholift #strengthtraining #strongwomen #badass #fierce #strong #resistancetraining #empoweredwomen #community #health #pt #body

✨GIVEAWAY✨ To celebrate the opening of my new boutique studio I’ve teamed up with 3 of my favourite humans to bring you the ULTIMATE WELLNESS PACKAGE. The major prize includes: ✨1:1 Personal Training Session and 2 weeks unlimited group classes from @fitbycaz ✨1:1 coaching and breath work session with @casscrouch ✨$100 gift voucher to spend in store @wildlotusoils ✨Private duo 60min yoga session with Derryn @temple.of.mastery HOW TO ENTER FOR A CHANCE TO WIN? - Follow our social media accounts on Insta - Like this post - Share the post to your Insta stories and tag @fitbycaz GOOD LUCK!! T&C’s: This giveaway is not sponsored, endorsed or administered by, or associated with Instagram. The giveaway is restricted to Sydney, Australia residents only over the age of 18 who have followed all entry mechanisms. Competition runs till midnight 29th Feb 2024, the winner will be picked randomly and announced on March 1st at 6pm. Prizes are not transferrable and valid for 3 months only.

Ice baths were on fire this morning at our first Sunday sesh for the year 🧊☀️ & incase you have FOMO we’re doing it all again next month Feb 25th. Ticket link in our bio’s - DON’T MISS OUT! 🎥shoutout to my gorgeous client @rubi_ahsalon on capturing the morning and killing her first ice bath 💪🏼

✨💙✨ABOUT LAST NIGHT ✨💙✨ Celebrating the opening of my new studio and another year around the sun. This is exactly how I wanted to celebrate turning 45! Surrounded by the strong women I’m with on a daily basis, my FBC family!! Shout out and thank you to @bakedlab_ @oreganobakery and @picnictreat for all the deliciousness #party #launching #level45 #fitfam #mytribe

FBC HAS LEVELLED UP. A freshly fitted out boutique style gym focused on helping women with their health and fitness journey through a balanced approach. So excited for what’s on offer in 2024: - A new timetable with extra classes (strength, circuit, boxfit, yin yoga and recovery group sessions) - Workshops focused on women’s health - The popular well-beings collab - And an upcoming retreat A massive thank you to my beautiful clients for their patience over the past 14 months, it didn’t go unnoticed and I’m forever grateful. Training in a colourbond shed and outdoors, we all battled Mother Nature’s 4 seasons in one day but we all knew there was a light at the end of it all - AIRCON 😝 DM me if you’re interested in joining our community and focusing on yourself through a little #sweattherapy

A CHANGE IS COMING…ARE YOU READY? #freshstart #newstudio #newbeginnings #sweattherapy #fitbycaz

CHAPTER 12 of 2023 COMPLETE! And there was no better way to end the year than with a release class @temple.of.mastery With each inhale, I took in all the goodness this year brought me - a beautiful new home, a new studio, new connections and relationships with great people and most importantly my family, friends & health. With each exhale I let go! Let go of every person and scenario that no longer serves me. They can stay in 2023 cause 2024 has no room for any of it. See you all on the other side xx #newbeginnings #letgo #release #growth #grateful #blessed

Today was our last Well-beings event for 2023. A massive thank you to each and every kick ass woman who has joined us over the past 12 months, you are all amazing 🙌🏻 Mental and physical wellbeing is important and we have created a community who understands this, coming together once a month to put themselves first. Thanks for the great memories, the laughs, tears and support. See you next year! Forever grateful, Cass & Caz 🙏

CHEERS! 🥂 Yesterday we got to celebrate our small businesses and our collabs over the past 12mths. To think 3 years ago Cass’ first impression of me was questionable 😝 Why on earth would you think I was unapproachable, Cassy?? I wouldn’t have the faintest idea 🤷🏻‍♀️🤣 Now we can’t go a day without a “meeting”, or “debrief”. We like to sound important 😜 NOT! Bring on 2024, we have BIG plans in the pipeline and excited to see them come to life and share them with you as they unfold. #womensupportingwomen #collaboration #party #celebration #doubletrouble #womenwhoinspire #womeninbusiness #fiercefemales

Did somebody say CHAMPAGNE BREAKFAST?! 🥂 Yes, WE did!! To celebrate summer, our last well-beings session for 2023 and the upcoming Christmas break we have decided to go out in style. A combination of a bodyweight workout, stretch and breath work all rolled into one, Cass and I will be running our feel good session simultaneously. Followed by ice baths to cool down and reset (optional) & then we break out the bubbly!! You’ll be kicking yourself if you miss this! Lock it in, Sunday, December 10th at 7am at our usual beach spot #beachsesh #summer #wellbeings #champagnebreakfast #icebaths #stretch #breathwork #exercise #community

Everyones gym buddy is 4 today! 🎉🎉 Fit by Caz wouldn’t be the same without our Lexi girl 🐾 #gymdog #mygirl #dogsofinstagram #amstaff #amstaffsworld

THE COLD TRUTH - Ice bath is a game changer And the FBC girls love a recovery plunge to end their training week

BEAUTIES IN BEAST MODE 💪🏻 The reasons why these ladies choose 1:1 training alongside group classes or other physical activity outside of FBC.. 1. Accountability 2. Supervision 3. Goal setting 4. Nutritional Advice 5. Personalised programming 6. Challenge & motivation 7. Results Are you ready to take the first step towards your fitness goals? #personaltraining #womenwholift #strongwomen #strength #beastmodeon #weights #strengthandconditioning #femalefitness #fitnessmotivation

OCTOBER MEMBER SPOTLIGHT Physical activity boosts confidence and helps to achieve a higher degree of mental and physical power which helps us to feel better about our quality of life. And boy has this girls confidence been boosted over the past couple of months!! 🙌🏻 Meet FBC’s little pocket rocket, Nesreen! Once shy and timid she’s now transformed into a strong, confident woman. Completely embraced the FBC culture and we’ve all noticed the shift. Our September Wellness Challenge was a major turning point when she came around the corner like a dark horse and placed 2nd! From smashing PB’s to winning bonus point challenges, she was all in! Biggest highlight was dropping in the office and giving me 20 pushups for bonus points, all while doing it in a dress!!! 😂 No one saw that coming but she was in it to win it! Well done on all your personal growth Ness!!!💪🏻👏🏻 #memberspotlight #confidence #strength #health #fitness #fitnessjourney #strongwomen #sweattherapy

Big congrats to our @r33nzg on completing the Wayside Chapel 28km long walk home yesterday. The annual fundraiser walking event from Parramatta to Kings Cross helps raise funds and awareness for the growing homelessness problem in Sydney. From her daily walks, fundraisers or hikes around the world we all know how much she loves getting her daily steps in. Well done @r33nzg, you are our version of Cliff Young! Next on the hit list, 7 bridges 🙌🏻

Straight from the horses mouth 🙌🏻🙌🏻 Come and experience it for yourself and become part of our fit fam. #clienttestimonials #womensupportingwomen #womenupliftingwomen #femalefitness #community #exercise #health

Your vibe attracts your tribe #blessedwiththebest #allsmiles #positivevibes #outdoortraining #grouptraining #exercise #womenupliftingwomen

Smile big, laugh often! 📸 @casscrouch I can always count on you to take the most candid pics #smile #postivevibesonly #laughoften #surroundyourselfwithgoodpeople

Yesterday a few of the FBC ladies attended a fundraiser for Dandelion, a not-for-profit that supports children and families in need. One of our beautiful members works alongside this support network and when she asked if we would attend, the answer was “yes” without a second thought. The vision for Dandelion is that “all babies and children have access to nursery items essential for their safety, well-being and development.” Being a woman and mother, this struck a cord with me. Sometimes we really take our creature comforts for granted, and going along to these events opens your eyes to how many families have it hard at the moment and are in need of help. Charities like Dandelion are a God send. If you would like to donate jump onto their website for more information.

Join our well being community 🙌🏽 Surround yourself with women who make you feel good, inspire you to become a better version of yourself and help you prioritise yourself, even if it’s only once a month. These feel great meet ups are guaranteed to energise and restore you as we move through gentle flows, breath work, meditation & more! During spring we’ll be running our sessions in our favourite local parks to celebrate Mother Nature in all her beauty. Are you coming along? We’d love you to join our monthly well being community, bring your best friends and hope to see you on the green. Much love Cass & Caz P.S message, comment or click our bios for ticket options x #springsessions #wellbeing #community #positivevibes #stretchflow #breathwork #meditation #nature

No results - KEEP WORKING Bad results - KEEP WORKING Great results -KEEP THE FK WORKING CONSISTENCY IS THE KEY

WHY FBC? Because we train together, we dine together, we laugh together and we always have each others backs. It’s about so much more than vanity. It’s about showing up for each other, cheering each other on, walking in after a shit day at work and walking out feeling like a kick arse woman. It’s about a healthy lifestyle. It’s about being able to get out of bed in the morning with a spring in your step, about being able to walk up a flight of stairs without losing your breath and be able to bring all the groceries from the car in one trip. It’s about feeling mentally strong not just physically strong. It’s about the sweat therapy. It’s about community, real women and one big beautiful fit fam. Want to experience it for yourself? Send me a message and let’s get your started #fitfam #community #womensupportingwomen #positivevibesalways #health #fitness #lifestyle #sweattherapy

Sunday was our last Winter well-beings event for the year and it was more than a perfect end to the trio. Blessed and grateful to have shared such magical moments with so many beautiful women in a peaceful, inviting space, thank you @yogicstate. And thank you @cosicrystals for completing our vision for a restful, restored body, mind and soul and @wildlotusoils for supplying us with gorgeous little self care gifts for everyone. Spring is around the corner and we have something new and exciting to share all over again 🌻 If you want to know what we’re up to next comment below & we’ll be sure to keep you in the loop for our spring sessions. Much love Cass & Caz

Life’s short - inhale the good shit, exhale the bullshit & join us for our last Winter Well Being session. Link’s in our bios for our next session. (Final Winter Well Beings for 2023 on 20th August, don’t miss out)

SIDE EFFECTS OF STRETCHING 1. Increased flexibility 2. Improved blood circulation 3. Eliminates lactic acid 4. Improved range of motion 5. Allows your body to slow the F down Do you stretch after your workouts? The FBC ladies love a good stretch after every session, the chill vibe playlist and my soothing voice are a bonus 😝 #stretching #flexibility #outdoortraining #community #fitness

Want to join FBC but can’t make it into the studio? No problem, we got you covered. There’s 2 zoom classes a week on the timetable and we guarantee you’ll still feel part of the #fitfam DM me for further details. #noexcuses #getmovingathome #trainathome #zoomclasses #womenwhotrain #health #pt #sweattherapy #clienttestimonial

Recharge with Mother Nature 🌱 An urban bush walk was the perfect start to our weekend. After smashing @lisapulja & @r33nzg at bootcamp this morning we decided to head off through a beautiful green corridor of nature and bird life, which was nothing short of amazing. 13km and thousands of steps later we were feeling alive and restored. #hiddengem #nature #urbanbushwalk #birds #bushwalking #wollicreekwalkingtrail #twovalleytrail #weekendadventures

My #gymbuddy is cuter than yours #mygirl #sexylexi #amstaff #amstaffsworld #dogsofinstagram #gymdog

Our June Winter well-being’s event was a sell out last month and it was no surprise. Who wouldn’t want to spend their Sunday evening resting and restoring themselves for the new week ahead?? Come and experience a dreamy hour of stretch, meditation and sound bath healing with us in an amazing space. We guarantee you will leave floating on cloud 9 with a special gift in hand, that’s if you can actually bring yourself to leave. Tickets are selling fast so don’t be disappointed, make sure you secure a spot for yourself (and a friend) on the mats. Ticket link in our bios Much love, Cass & Caz #restandrestore #stretch #meditate #soundbath #sundayvibes

Always keep’n it real #realpeoplerealresults #realwomen #clienttestimonial #pt #groupfitness #health #fitbycaz

We’re the last few standing in Sydney while the rest of the FBC crew are overseas sipping cocktails in the sun or home in bed with the flu. Our mid year dinner was a more intimate gathering this year but nothing short of a great night as always. I love watching everyone interact with each other. So many new friendships have formed over the months and old bonds get stronger. An amazing community of inclusive women who have become one big happy fit fam that I’m proud to call Fit by Caz! #fitfam #womensupportingwomen #community #sweattherapy #pt #celebrations #girlsnightout

4 SIMPLE WAYS TO STAY ON TOP OF YOUR HEALTH GAME THIS WINTER EXERCISE Release mood boosting endorphins by walking, running or working out GET ENOUGH SLEEP Shorter, cooler days and longer nights means our bodies naturally need more sleep. Try go to bed 30min earlier every night EAT HEALTHY Choose a healthy balanced diet. Many people increase their sugar intake during the winter months. Eating protein at each meal helps keep blood sugar levels stable and reduce the cravings GET CENTRED Clear your head space by performing a mindful meditation to break up your daily routine #winterwellness #wellnessroutine #coldweather #winter #stayhealthy

WE BE BUILDING MUSCLE & EACH OTHER 💪🏻 #fitfam #womensupportingwomen #discipline #fitnessmotivation #committofit #workforit #grouptraining #sweattherapy

SHE DIDN’T GET THESE RESULTS BY SITTING ON HER - - - AND WISHING FOR IT. JUNE MEMBER SPOTLIGHT Check out this inspiring woman!! A perfect example of what discipline and dedication looks like. I hear it all time, ladies wanting to shed a few kilos, unhappy with their bodies, don’t feel comfortable in their clothes but at the end of the day ask yourself “how bad do you really want it? Are you willing to do the work? There is no magic pill and quick fixes/fad diets only bring short term results. It’s simple, put the work in, lift weights, eat right, get your steps up and be patient. #realwomen #realresults #fitness #health #positiveresults #hardworkpaysoffs #discipline #healthymindhealthybody #fitnessjourney #transformation #confidence #positivenergy #body #pt

YOUR GREATEST WEALTH IS HEALTH Today marks 13 years without Dad and each anniversary brings a flood of bittersweet memories. Days like today always have me reminiscing on the great man he was, his journey through life and his health issues. Looking at these pics all I see is a tower of a man, strong and so full of life. Fierce, fiery, cheeky and a marshmallow all rolled into one amazing human. But as the years went by and he grew older his health was far from great. A sedentary job and love for overeating was his Kryptonite. A lot of immigrant parents didn’t go to the gym or look after their health, they were programmed to work and come home to the family. Some years later a stroke would finally get him and we watched as he fought a long hard fight for 10 weeks. A complete vegetable curled up in a hospital bed too small for his tall stature it would take a team of nurses to attend to him. Watching him suffer and then having to say my final goodbye, something snapped inside me. No longer would I just walk through life ticking boxes I was programmed to tick because that’s what my parents did. The blinders were off, I came into my own and realised I only got one shot at what’s left of my time on this earth. Fast forward the 13 years and my main focus is remaining as strong and healthy as I can be both physically and mentally while having as much fun as I can along the way because that’s exactly what Dad would have wanted. It helps when I’ve inherited his fiery, strong personality (minus the long legs 😉). Life is fleeting, one minute we’re here, next we’re just another memory to our loved ones so while we have time up our sleeve use it to its full potential. Look after your health, first and foremost, because what good would we be without it. #dad #healthiswealth #healthymindbodysoul #lifesjourney #misshimeveryday #daddiesgirl #theappledidntfallfarfromthetree❤️

I love hearing from my gals what they love most about training at FBC. Energy is contagious and we love infecting people with our friendly positive vibes. Always humbled and blessed 🙏💪🏼 #clienttestimonial #feedback #testimonial #smallbusiness #fitness #health #pt #groupclasses #womenwhotrain #fitbycaz

MAY MEMBER SPOTLIGHT “Hiking side effects include sweating, euphoria and general awesomeness.” Meet our resident good vibes FBC member Reena. Walking into my studio for the first time last November I just knew she was going to fit right in. Her positive energy and warm soul radiates and is loved by every member who crosses her path, especially me! Originally joining FBC to lose a couple of kilos and gain some muscle mass we soon switched to conditioning Reena for a hiking trip around Japan. She was disciplined in her training and tackled those peaks like it was a stroll in the park. Next goal, hiking in Nepal, you go girl!!!! 🥾 #memberspotlight #positivevibes #positiveenergy #health #fitness #fitnessjourney #awesomewomen #hiker #hikingadventures

Last Sunday a few of the FBC members indulged in an hour of self care. A long relaxing mindful stretch session followed by a tea light meditation was the perfect finish to a big week, while setting intentions for the new week ahead. They were able to reset their body, mind and soul and left feeling a little more zen. Here’s what they had to say… “Tonight was great and exceeded my expectations. What a lovely evening, thanks Carol 💕” “That was great!! Loved it! Xx” “Thanks Carol. It was such a beautiful experience. I’m feeling the zen!! My only feedback would be that I want more of these 🤪🤪🙏🙏💕” There’ll definitely be more of these restorative sessions in the near future so watch this space if you’re interested xx

“You look like you’d be a tough trainer, I’d be too scared to train with you” If I had a dollar for every time this comment gets thrown my way I’d be driving a bright red Ferrari rather than a bright red Mazda! Tough trainer??? Hmmm, that all depends on how hard I know you can be pushed. My girls know I’ll be tough when the time is right. Don’t let my resting bitch face or directness throw you, I love to have a laugh during training even if it’s at my own expense. So, don’t judge this book by it’s cover. When you peel back the layers all you’ll find is a potty mouthed, big hearted softy whose bark is bigger than her bite. #personaltrainer #fitness #exercise #cometrainwithus #goodvibesonly

Studies show that smiling has been shown to increase endorphin levels. And our FBC classes are always guaranteed to be full of smiles and laughter with a great bunch of ladies. So why don’t you join us and capitalise on your endorphins? 😁😉 #grouptraining #allsmiles #community #fitfam #outdoortraining #fitness #fitnessmotivation #fitwomen #health #exercise #workout

CHOC-BERRY ENERGY BALLS When you want to satisfy that sweet-tooth but still keep it healthy. 1 cup pitted medjool dates 110g cranberries 110g dried goji berries 3/4 cup desiccated coconut (add more or less depending on what you like) Process the dates, cranberries and goji berries in a food processor till all the ingredients come together. Add the desiccated coconut. Roll into balls and place in the fridge on a lined tray. Meanwhile, melt 100g dark chocolate (I like 70% dark chocolate) Coat the balls in chocolate or drizzle the chocolate on top. Choice is yours! ENJOY!!! You’re welcome 😉😋

Today was about going with the flow & just having fun no matter what! Choosing to enjoy our session rain, hail or shine! Although hail would’ve sent us running! Life doesn’t always serve up perfect days, sunshine & rainbows. We just didn’t take it too seriously because real joy is present regardless of circumstances we can’t control! These amazing women really braved the elements this morning. The rain wasn’t going to stop anyone from having a great time! We have one more beach session coming up in May before we switch over to an indoor wellness experience over winter so DON’T MISS OUT on feeling the sand between your toes, the ice against your skin and the happiness within. #fitfierceandzenaf #beachsessions #mindset #bravingtheelements #icebath #workout #stretch #visualisation #breathwork #meditation #healthymindbodysoul #empoweredwomen #strongwomen #community

The secret to a successful workout is showing up! 🎥 @terrymitsos #youvsyou #myjourney #fitnessjourney #fitwomenover40 #fitnessmotivation #focusonyourself #legworkout

APRIL MEMBER SPOTLIGHT Jenna you’re a star ✨ Exercise isn’t always about losing weight or an end result, it’s a lifestyle. I’ve been training Jenna for 2.5yrs now, helping her stay fit and conditioned for her annual ski trips and horse riding. She doesn’t live locally and drives 30min to get to my classes. Always look forward to her infectious smile and positive attitude. “I am so much happier and more fit than I have been in decades and cannot recommend Carol highly enough…” #memberspotlight #positivemindset #exerciseconditionsthebody #fitness #healthlifestyle

Savor the simple pleasures ☀️☕️🐾 #simplepleasures #sunshine #coffee #furyfriends #staffylove #gymdog #mindfulness #pleasure #happiness

GETTING IT DONE! 🔥 Day in, day out. Week in, week out. #consistency

SWEATY SMILES because a Boxfit session will make any woman feel like a badass 🥊 #sweattherapy #boxercise #boxfit #cardio #health #training #exercise #groupexercise #fitfam #fitnessmotivation #pt #personaltrainer

“Can we do this every week?” - @philippa.aslanis “Fuck no, only once a month. See you in April 😂” - @casscrouch @fitbycaz SO DON’T MISS OUT 🌊☀️ Tickets on sale now!!! Link in bio

We started off as two women with an idea. Now, we’re a community of kick ass women coming together once a month to creat magic on Sunday mornings. #community #beachsessions #empoweredwomen #strongwomen #bettertogether #fitfiercezenaf #sundays #breathwork #workout #icebath #mindset #stretch

Sunday is the perfect day to refuel the soul ✨And that’s exactly what happened this morning at our magical monthly beach session. Mother Nature was testing our patience with the wind, the sun was teasing us by hiding behind the clouds but it didn’t stop us from having another amazing experience with so many wonderful women. If spending a couple of hours on the beach watching the sun rise sounds irresistible while you stretch, workout, breath with intent before getting into an invigorating ice bath then this is the session for you. #sundaysunrise #beachsession #magical #positivevibes #stretch #breathwork #beachworkout #icebath #wellness #health #healthybodymindsoul

I may not be everyones cup of tea. But I’m some peoples shot of vodka 🌈 #yourvibeattractsyourtribe #energy #fierce #strong #livelovelaugh #goodvibesonly #positivevibes #womensupportingwomen

INTERNATIONAL WOMENS DAY 2023 spent with a group of fierce, empowering and inspiring kick ass women. No jealousy or judgement just pure support, authenticity and good times. So happy a few of my gorgeous FBC girls came along for the day too ❤️ YOU ARE AMAZING!! Also, a BIG thank you to @weelevatecollective for hosting another great event and for asking me the second year in a row to sit and speak on a panel amongst some of the sweetest souls. #internationalwomensday #womensupportingwomen #womenempoweringwomen #strongwomen #fiercewomen #sisterhood

The past week has been full of Facebook memories which have made me look back and reflect on my ever changing body. On the right you’ll see an extremely pregnant version of me. 33yrs old, 8.5 months pregnant with my 3rd child and my heaviest to date. The middle pic is a 37yr old me addicted to cardio. Morning runs 5 times a week followed by bodyweight HIIT sessions or boxing. I was at my leanest and fittest, with hardly any carbs or sugar in my diet. And the first pic is me now. My healthiest and strongest both physically and mentally!!! Mid 40’s, probably heading into peri menopause soon if I’m not there already but loving the balance in my fitness regime, diet and lifestyle. Let’s take a moment ladies - this body of ours (for most/some) is able to create, grow and carry a tiny human. It bleeds once a month (that’s a whole other post right there!) and can go through hormonal imbalances, endometriosis, menopause and surgeries just to name a few yet we take it on the chin and keep going. Also let’s not forget those beautiful curves some of us are blessed with too. A high five for your CURVES!! The hour glass and pear shapes which are unique to women’s bodies, distribute fat in a way that benefits health. Our bodies are an amazingly built, complex vessel and yet so many ladies hate on their bodies, constantly self critiquing. Instead of waking up every morning picking at ourselves because we don’t like our thighs, stretch marks, cellulite, bloated bellies etc why don’t we flip the switch and wake up each morning grateful for what we do have. So here’s a challenge for you. Next time you look in the mirror and pick at something you don’t like, think of 3 things you’re grateful for and do love about yourself ❤️ Bet you’ll find more than 3 😉😉 #selflove #healthylifestyle #balancedlifestyle #bodypositive #postivemindset #shiftthefocus #grateful #thankful #body #pt #fitness #health #fitover40women #fitover40 #womenwholift #strongmum

On Saturdays they SLAY and then they cool down #thebreakfastclub #outdoortraining #grouptraining #stretching #cooldown #community #fitwomen #femalefitness #femalefitnessmotivation

The sun will rise regardless. But what you choose to do with those first rays of light is up to you. Come and join @casscrouch and myself for our monthly Sunday wellness mornings and experience the magic for yourselves. Tickets on sale now for Sunday 12th March. Don’t miss out. DM for more details or purchase your ticket via the link in Cass’ bio #magicmoments #sunrise #beach #breathwork #workout #meditation #stretch #icebath #positivevibes #health #wellness

+61 478 828 300

Inner South Western Sydney Australia

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