Cass Olholm, an inspiring influencer and fitness coach, is all about pushing limits – in two-piece workout gear. Recently, she completed her first WOD Week and shared the experience on Instagram, rocking a purple sports bra and black spandex shorts. “As a coach, nothing beats this,” she wrote, celebrating her community’s growth and personal bests. But beyond the physical, Cass is about balance. She listens to her body, especially after being ill, and she knows when to dish out tough love to help others improve. Here’s how Cass Olholm maintains her fitness and guides others to reach their goals.
1. She Has a Great Community
Cass Olholm/Instagram
As a coach and nutritionist, Olholm brings people together to achieve their fitness goals. She just completed her first WOD Week–workout of the day, which is a hard week of training, and every day is a completely new session. Olholm posted photos of the event, in which she’s rocking a purple sports bra that shows off her toned abs and black spandex shorts. She wrote, “ I am so proud of my community, and it was such an honour to do it alongside them, witnessing multiple PBs and watching so many people realise a new level of strength and grit they hold. As a coach, nothing beats this.”
2. She Listens to Here Body
After being hit with a virus and unable to do much for a week, Olholm eased back into the gym with lighter workouts. Here’s how she targeted her lower body while recovering from being sick.
- A) 5 sets:
4 x Back Squat
- B) Superset - 3 sets:
- 12 (6 E/S) x DB Negative Bulgarian Split Squat
- 12 (6 E/S) x Negative Bulgarian Split Squat
- C) 5 sets:
4 x Deadlift
- D) Superset - 3 sets:
- 12 (6 E/S) x Weighted Step Down
- 12 (6 E/S) x Step Down
- E) Finisher - 2 rounds:
- 60sec DB Walking Lunge
- 60sec Walking Lunge
- 30sec rest
3. She Stretches
Stretching improves flexibility, reduces stiffness, increases circulation, reduces injury, and is important for overall mobility. Olholm recommends five lower body stretches to improve range of motion.
-Squat to hamstring stretch
-Squat rocks
-½ kneeling lateral adductor rock
-Kneeling adductor rock backs
-Cossack squat
4. She Does Ankel Mobility Drills
Cass Olholm/Instagram
Having strong ankles is vital for maintaining balance, shock absorption, and preventing injuries. Olholm said a deep squat hold calf raise is “the ankle mobility drill you NEED. If you’re new to this movement, you have limited range of motion in your ankles, or balance isn’t your strength, I suggest holding onto something for support, and/or only raising one heel at a time.”
5. She Gives Tough Love
Cass Olholm/Instagram
As a coach, Olholm isn’t afraid to give constructive critisim when needed. She wrote, “If you have performance-based goals and you want to improve, you’re going to have to lean into discomfort. The power of growth exists in the space that is uncomfortable, there is no way around it. As a coach, I have witnessed many people with the desire to improve but without the desire for discomfort. What this results in is those people wondering why year after year they see minimal improvement. They are still lifting the same weights and moving at the same speed, which is completely fine unless you have the desire to improve your performance. She ended her post by stating, “The role of a good coach isn’t just to be a cheerleader, it also involves applying a dose of tough love when it’s needed.”
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