Author Archives: cassiedawson

Homemade Baked Beans Recipe (Slow Cooker)

Easiest recipe in the world! I cook this in the slow cooker so I can walk away and forget about it. It wouldn’t take long in a saucepan though.

  • 1 can borlotti beans
  • 1 can cannellini beans
  • 250g smoked ham
  • 1 brown onion
  • 1 garlic clove
  • 1 stalk celery
  • 2 cans diced tomatoes (or fresh tomatoes)
  • 1 teaspoon Worcestershire sauce
  • Basil
  • Oregano
  • Smoked paprika
  • Pepper

If using dried beans, you’ll need to soak them overnight in water.

1. Brown onion and garlic in a pan.
2. Add all ingredients to slow cooker, including spices to taste.
3. Cook until celery is softened and flavours have infused.
4. Done 🙂


American Ninja Warrior Workout


Oh, hi there!

Hello! I feel like I have started every post lately with an apology for being so lazy with blogging. This post is no different! I really don’t have an excuse other than the motivation seems to have left me in the last few months. If I wasn’t sick in bed right now, this post may not have happened either. I’ve still been chipping away at my goals, but the blogging side of things seems to have taken a step back. Hopefully the motivation will return soon 🙂

Anyway, a little update…

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Workout Song Of The Day: Dance The Way I Feel

First up: I have absolutely no idea what this video is about. While I’m writing this is actually the first time I’ve ever seen it.

It’s super sad to know that the singer of this band actually committed suicide a few years ago. RIP Charles Haddon.

Dance The Way I Feel – Ou Est Le Swimming Pool

Infographic: Ultimate guide to fitness nutrition

In case you haven’t figured it out by now, I really like infographics. And I love this one by Greatist, which has some great information about fitness nutrition and what you should be eating before and after your workouts.

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Workout Song Of The Day: Braveheart

This sounds a lot like a Havana Brown song to me. Maybe it’s just me…

Braveheart – Neon Jungle

Inspiration: Some of my favourite fitness Instagrams

I really love Instagram. It’s such a great source of inspiration and creativity and I can definitely say I use it a lot more than Facebook, particularly as a tool to motivate me to get out of bed in the morning when I feel like just sleeping in instead of working out. While we all know the big companies like Women’s Health and Lorna Jane have some great fitness inspiration, below are just a few of my favourite Instagram accounts featuring real life and (mostly) unretouched fitspo…














@mshelllll – Michelle Davis

I love people with a great sense of humour and a simple desire to be badass. Michelle is definitely one of those people. Her dedication and attitude have made her one of the better known faces around Instagram and the fitness world.














@sugarandspice – Georgina

Georgina is an Optimum Nutrition sponsored athlete who posts loads of great workout videos and tips.

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Workout Song Of The Day: Eat Sleep Rave Repeat

There’s got to be some level of irony in this song being my workout/gym song of the day when it’s so far from a fitness themed song. It’s such a classic song though, and the video/event is sort of like Zumba on steroids…

Eat Sleep Rave Repeat (Calvin Harris remix) – Fatboy Slim, Riva Starr & Beardyman

Into the home stretch: STS Round 2 Final Week


I had been meaning to post an update much sooner but I am laptop-less at the moment and updating via iPad or phone is just painful.

Well, I’ve almost made it. Today is day 34 of this round of Shortcut To Shred. That means I’ve got 8 days to go! In some ways it feels like the last 5 weeks have flown by, but it’s definitely been a challenging round. Actually, this week has probably been one of the hardest…

This time last week I had a big night. As a non-frequent drinker, when I do decide to have a big night, it really hits me hard. And this one hit so hard I lost all motivation to do absolutely anything besides drag myself to work for days afterwards. On Saturday morning I did a massive full body workout, made some healthier chocolate crackles (recipe up soon) and went to the party. The workout made me sore for days, which might have also contributed to my unwillingness to do anything. By Tuesday, I felt like the old Cassie had seeped back in and my old sloth-y ways had begun again. While some days I am exhausted and don’t feel like working out, it’s rare that I wholeheartedly don’t want to get up and get moving. And for a few days this week, I really just wanted to sit on my butt, eat and feel like crap. So, I allowed myself to have a break from the gym, and then picked myself back up, dusted myself off and got back into it on Wednesday. Sure, I missed a few days but I am counting them as “mental health days” and to be honest, I think we all need them sometimes.

Getting back into it on Wednesday.  (Source: instagram - cassiedawson_)

Getting back into it on Wednesday.
(Source: instagram – cassiedawson_)

The rest of this week has felt pretty good. Yesterday I broke my Smith Machine Standing Calf Raise record with 60kg (plus the bar weight, if you want to be technical) for 15 reps. I knew they are one of my favourite exercises for a reason. I’m really starting to see definition in my upper arms and shoulders too, which I am loving. I must say that Shortcut To Shred does amazing things to your shoulders (though maybe i’m a little biased as I love training shoulders).

Friday :) workout + song of the day

Friday 🙂 workout + song of the day


Stand by for progress photos next week! Up until now I have not wanted to post progress photos of muscle tone, but we’ll see 😉


Workout Song Of The Day: Gettin’ Over You

On my gym/workout playlist on Spotify, I actually have the version without Fergie. I added the wrong one accidentally, and I’ve got to say Fergie really makes this song!

Gettin’ Over You – David Guetta & Chris Willis ft. Fergie & LMFAO

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