We've all faced tough decisions in our lives, and sometimes it can be really difficult to journey inward to figure out what we truly want, especially if it means a major pivot in our lives. In today's episode, Amy shares her very recent experience with tackling a tough decision and how some perceptions and thoughts about her future almost led her away from her true “Why”. Hear about Amy's incredible work ethic before we dive into the spiral of tough but necessary questions that eventually led her in a different direction from what they had planned. The Cassels reflect on where they've come from and how hard they've worked, and Tray offers some wise words of support for Amy allowing herself to receive the life they've manifested. The conversation then dives into the huge benefits of group fitness, where we've prepared some recordings for you of the various inspiring reasons different people love and need their exercise routine! We hope you can join us for another honest conversation on decision-making, following your “Why”, and the inspiring power of fitness, all according to the Cassels. 

Key Points From This Episode:

• Introducing today's two topics: decision-making, and being committed to your gym routine!
• Amy talks us through her experience of getting her real estate license.
• Hear how high-school impacts our self-confidence, and Amy's journey to her “Why.”
• The important questions to ask yourself so you can find real clarity around big decisions.
• Tray weighs in on Amy's incredible ability to prepare herself for meeting the challenges in her life. 
• Join us in an intimate moment where we get very honest and grateful for everything we have.
• Hear about Amy's full-body reaction to quitting her mind-job (and what that means). 
• We dive into topic two: going to the gym and getting your group fitness on. 
• Digging in on accountability, getting variety, and the importance of changing it up.
• Breaking down the benefits of group fitness for different people. 
• Tray shares about his rough week and some encouragement on why you should get your checks done. 

Tweetables:

“We're learning from ourselves. We want to bring you into our life to help learn life with us!” — @amy_cassels [0:02:22]

“We should take our time and now sit down and look at a new canvas. What do we want to paint? We know how to do it now, and we know what it takes.” — Tray Cassels [0:14:24]

“You've got to treat your body like it's a temple. We're created in the image of God, and what you put in your body, what you put on you, what you put around you, you have to be conscious as to the image of what God would want. Treat your body in that regard.” — Tray Cassels [0:30:33]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

Mentioned in this episode:

NingxiaRed

Sparkle Dust

We ended our January a little differently this year, by volunteering at the Trump rally! In this episode, we share our experience and fill you in on the hilarious circumstances that led us straight to the front row where Tray lived out his secret security fantasy. We go on to chat to the incredible Jenn Burton of Raw Creations Juice Co. About all things juicing! Jenn educates us on the health benefits of juicing and gives us a peek behind the curtain of her business. We find out why she chooses to cold-press her juices, and the health benefits thereof, as well as how her bottling method works to extend the juice’s shelf life without any additives. We also discuss our potions to ward off sickness and find out which of Jenn’s juice recipes are the best anti-inflammatories. To find out more about the world of juicing, as well as the ins and outs of a Trump rally, join us today!

Key Points From This Episode:

• How the Cassels ended their January volunteering at the Trump rally.
• How Trump fanatics actually look like their liberal media portrayals.
• How Tray scored “security” duty midway through book detail duty.
• How Amy ended up seating all of the invited guests and who she got pictures with!
• Tray’s various interactions with people on the job and what the job entailed.
• Introducing our guest, Jenn Burton of Raw Creations Juice Co.
• What Raw Creations is and what they do!
• Why Jenn went raw and what inspired her to open her own juice bar.
• The benefits of Raw Creations’ unique cold-press juicing process.
• How Jenn’s bottling method extends shelf-life without manipulating the juice.
• What the Cassels love about Raw Creations’ açai bowls.
• The benefits of juicing. 
• The difference between juicing and blending.
• Why Raw Creations changed their portion size from 16 ounces to 8 ounces.
• How Jenn’s recipes are designed to serve a purpose.
• How the “Ricky Bobber” was designed for and named after a cancer patient. 
• Jenn shares which recipes contain turmeric and are the most anti inflammatory!
• Why Jenn personally loves green juices.
• What Amy does when she feels like she’s on the verge of sickness.
• Where people can find Raw Creations juices!

Tweetables:

“When we started juicing, we just realized it helps immensely with a lot of different things.” — Jenn Burton [0:12:27]

“The thing about cold-pressing juices is you maintain the integrity of the juice. It’s not heating it up, so you get all the nutrients and the enzymes that help detox and put all the good stuff in.” — Jenn Burton [0:13:43]

“The biggest benefit of juicing is that you’re bypassing the fiber. You’re extracting the fiber so you’re just getting really concentrated amounts of vitamins and nutrients.” — Jenn Burton [0:17:54]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

Jenn Burton on LinkedIn

Raw Creations Juice Co.

Lone Star Mushrooms

Mentioned in this episode:

Sparkle Dust

NingxiaRed

Today's show is all about choosing happiness! The Cassels are back with a conversation about the power of a positive attitude and effort – the two things you can control, according to Tray. Hear about where Tray and Amy each got their can-do attitude from, and how this has gotten them through some pretty tough times when they could have been overtaken by fear or negativity. They share the resilient way that they are conscious about the other person's mood and the importance of always focusing on an encouraging and uplifting attitude when your partner needs it. You'll find out about Amy's dream board and how to make your own, why she's like a sparkly ping-pong ball, and all about the five types of people you need in your life! We also get the inside scoop on a beautiful 'dreaming' ritual that the Cassels have been doing since the start of their journey together, and how being intentional and hopeful about their goals makes all the difference. To hear a list of fun things you can do with your loved ones to get the joy and laughter flowing, tune in now, and let's (joyfully) dive in!

Key Points From This Episode:

• Reflecting on our headspaces now compared to this time last year.
• Introducing today's topic: Choosing happiness!
• Choosing to not be emotionally attached to things.
• TTwo things you can control: Attitude and effort.
• The importance of helping each other switch to a more positive attitude.
• Amy tells us about the 'dreaming' ritual that gave them goals that came true.
• Hear about Amy's dream board, and how to make your own!
• Putting God first and finding the patience to ask, wait, and receive.
• Hear how Tray learned to be a positive person and align his effort, attitude, and goals. 
• How Amy's anything-is-possible attitude sometimes affects her time-management skills.
• Having solid authentic relationships helps during times of difficulty.
• Why Amy is a very nice, golden ping-pong.
• Hear about the five types of people you need in your life.
• The vulnerable story of how the Cassels found the bravery to start this podcast!
• We check in on their mission to read the Bible in a year.
• Closing with a list of fun things that the family can do to spark joy!

Tweetables:

“We learned how to lean on each other. We learned how to walk through a situation with an attitude of joy and appreciation that, “Hey, it's going to get better. Let's keep moving.” Effort and attitude, to me, are the two things you can control.” — Tray Cassels [0:04:54]

“I think about all those times in our lives where we stayed true to choosing to be joyful and choosing to be happy, regardless of what our success was in that moment.” — @amy_cassels [0:04:16]

“Being a more positive person can be learned, it's a learned behavior.” — @amy_cassels [0:12:15]

Links Mentioned in Today’s Episode:

Whole30

Amy Cassels

Amy Cassels on Twitter

Mentioned in this episode:

Sparkle Dust

NingxiaRed

Life in the Cassels family is dynamic, to say the least, and we have so much to fill you in on! Tray is back from his hunting trip and recounts his experience in all its glory (and hilarity). We find out what knocked him off the bandwagon of his gluten-free diet and how he felt when he came home! Amy fills us in on the progress she’s making in real estate school, and for those walking the same path, she shares some helpful exam prep tips. While we’re on the topic of “prep”, let’s get into what we’re really here to talk about today: food prep! Amy shares her new food prep plan, the food groups she prepares, how she processes and stores them all, and the wonderfully easy (yet delicious) meals she’s able to make on the fly throughout the week! Finally, Amy fills us in on her new hair plan to prevent her hair from graying, prevent hair damage, and stimulate growth. Join us for this informative, yet fun episode about life according to the Cassels!

Key Points From This Episode:

• Tray shares his hunting experience and what he ate on the trip.
• Amy’s relationship with deer meat.
• What tempted Tray out of his gluten-free diet and how it affected him.
• Amy shares her progress in real estate school and how she’s preparing for her exams.
• Amy discusses food-prepping and how she wants to tackle the Whole30 diet!
• How Amy feels when she isn’t following the Whole30 diet and which carbs work for her.
• The relationship between metabolism and the ability to digest carbs.
• How the Cassels tackle food prep and the benefits thereof.
• Why Amy par-cooks her vegetables.
• What a power bowl is and how to make it!
• How long it typically takes to prep food for the week.
• Amy’s new hair plan to prevent graying and hair damage, and stimulate growth!
• The Ayurvedic link between copper deficiency and gray hair and what Amy’s doing to increase her copper intake.
• Amy tells the story of a funny parking lot incident. 

Tweetables:

“My joints were inflamed [from eating gluten], just kind of foggy-brained. It’s like a mild depression, if you will.” — Tray Cassels [0:09:25]

“For me, honestly, Whole30 is not just 30 days. It’s something that I want to continue because I’m so tired of going to bed at night bloated.” — @amy_cassels [0:12:23]

“You have to remember that you’re investing in the rest of the week. So, the rest of the week, you don’t have to worry about cooking, because it’s already done.” — @amy_cassels [0:27:50]

“Ayurvedic medicine talks about copper deficiency and hair going gray.” — @amy_cassels [0:30:19]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

PrepAgent

Mentioned in this episode:

NingxiaRed

Sparkle Dust

Today's episode is something a little different: Amy gets a chance to sit down with Lori Gasca to talk about growing your relationship with God, and how we can grow through being curious about our fears! Lori's life calling is to empower other women to step into their own unique God-given purpose, and she shares her journey with the creation of The Grove, a creative workspace designed by women, for women! You'll hear about how her quiet worship time in the mornings has allowed her to take ownership of fear, and her top three ways to combat this fear through the wisdom and support of Scripture. Amy also gives us a peek into her journey with reading the full Bible in a year and gets Lori's advice on how to really work with her reading time to get the most out of that time of worship. If you're a woman who's looking for a supportive and dynamic entrepreneurial community, or if you are just interested in deepening your spiritual practice, then this is one you don't want to miss. Thanks for joining and let's dive in!

Key Points From This Episode:

• Introducing Lori, and the story of how she and Amy met!
• About the practice of journaling and the benefits both Laurie and Amy have experienced.
• How Lori's life calling is to empower other women into their unique purpose.
• Hear about the pivot Laurie felt when she turned 50.
• All about The Grove and the incredible community-driven support they provide.
• Lori's word of the year and how it's brought more presence and joy into her life. 
• Some insights revealed to her during her quiet time with God every morning. 
• Three basic ways to combat fear!
• Amy shares how she's progressing with her goal of reading the whole Bible this year.
• Amy and Lori's top tips for creating a rich relationship with your daily Bible readings. 

Tweetables:

“I just want women to be comfortable in the skin that they have, the body they've been given, and the life they've been given. And to know that they are uniquely created for a purpose. And that is what they should use to step into what they've been called to do.” — Lori Gasca [0:05:15]

“[At 50] you start to lose some of those filters and some of the things that are holding you back.” — Lori Gasca [0:07:25] 

Links Mentioned in Today’s Episode:

The Woodlands Grove Workspace

The Woodlands Grove Workspace on Facebook

Lori Currie Gasca on Facebook

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Mentioned in this episode:

NingxiaRed

Sparkle Dust

We all want to be provide a supportive shoulder for the people we love, but when does healthy venting become emotional dumping (and how do you tell the difference)? Today, the Cassels dive into this important boundary issue and share some of the ways that you can recognize when someone is crossing the line! In this episode, Amy defines these two sides of the same coin and explains some real-world examples we can all recognize, while Tray gives some excellent advice on how to be an active listener without trying to fix the other person's problems. We also find out what the Cassels are up to in January 2022, hear a funny story about how Tray finally put his grill together, and Amy shares some touching honesty about her feelings towards the signs of aging. We hope you tune in for another educational and heartfelt sit-down with the Cassels!

Key Points From This Episode:

• Amy gets vulnerable about her relationship with her hair and getting older.
• Hear Tray's wise words of support and compassion that bring some perspective. 
• The Cassels open their home to us with what they do every January!
• Getting into emotional dumping versus venting; when is it a problem?
• The importance of listening and not always trying to provide solutions.
• Tray shares a fascinating practice he learned that defines a good interaction.
• How to know when you're being emotionally dumped on.
• How to know when someone is emotionally venting to you in a healthy way.
• The importance of ending the conversation and walking away when you need to!
• Using the 'feel, felt, found’ protocol as a response.
• Amy closes with her advice on what to do when you're feeling under the weather.

Tweetables:

“Sometimes you just need to be a good listener.” — Tray Cassels [0:12:37]

“Deep down inside, we know our own solution but we've got to verbally talk about it and get it out about what the problem is because, in that moment that that person is venting to you, they're also formulating a solution for themselves.” — @amy_cassels [0:12:47] 

“You, as the recipient of that conversation, has to be in control of what's happening with you. If you find yourself losing your control in that conversation, that's when that boundary gets drawn.” — Tray Cassels [0:17:50]

“You shouldn't have guilt or shame for the emotions that you feel. That emotion is there, and it's telling you something, and it's there to look [into] and explore. Everybody is entitled to their own emotion.” — @amy_cassels [0:19:16]

Links Mentioned in Today’s Episode:

Handymen Josh and Hannah Phone

Regteq Grills

Amy Cassels

Amy Cassels on Twitter

Amy Cassels on Instagram

Mentioned in this episode:

NingxiaRed

Sparkle Dust

Like Julia Child says, “As you get older, you shouldn't waste time drinking bad wine.” Today on the show, we're honored to have Amy's mom, Sally Stiles, here to talk about exercise, alcohol, and how to strike the balance of enjoying both! But can she and Tray convince Amy that not all alcohol is bad? Amy gets the ball rolling on this debate with the benefits of exercise and the different types you can choose from, before Sally takes the floor to share her love of wine and the enjoyment that comes with a great tasting experience. Hear how, with discipline and discernment, you can help your body by making informed choices regarding preservatives and sugar content, and why it really pays to pay more! Plus, you'll hear some special childhood memories that show where Amy gets her can-do attitude and tenacity from. There's nothing like a mother's insight, and, combined with wine expertise and a balance-orientated mindset, this episode might just be the thing that changes Amy's mind! Tune in now for another great family discussion!

Key Points From This Episode:

• Amy's mom Sally kicks us off with the story of why she stopped rollerblading.
• Sally shares her Why and some advice when it comes to walking. 
• Amy reminds us of all the mental and physical benefits of exercise. 
• Hear a breakdown of the different types of physical activity to choose from.  
• Discussing how the only wrong way to exercise is doing something that hurts you. 
• How Tray works out to look after his future self.
• Amy's tips to get started on your exercise journey!
• Hear about Sally's love of wine-tasting and savoring her evening glass. 
• Sugar and preservatives; Sally shares some expertise on navigating your wine choices. 
• Paying a little more for good wine, and how it makes a difference!
• Talking about how alcohol runs in families, and keeping disciplined.
• A bit about Sally's wine business, and why Tray is Sally's best customer.

Tweetables:

“[Exercise] is almost free insurance. Because, if you keep yourself healthy, guess what? You're not going to the doctor.” — Sally Styles [0:05:02]

“There isn't necessarily a right way or a wrong way to exercise, everybody has their philosophy of what's better. It's all subjective to your body and what you enjoy doing. It has to be something that is enjoyable.” — @amy_cassels [0:17:26] 

“You do have to be disciplined. Just like I'm disciplined for walking, you do have to be disciplined on the wine. But also you do need to drink some good wine.” — Sally Styles [0:26:43]

Links Mentioned in Today’s Episode:

Chuck Swindoll: Insight For Living podcast

Finish First

According to The Cassels S1E13: Changing Your Diet, For Good!

Julia Child

Wine Shop at Home – Sally Stiles

Amy Cassels

Amy Cassels on Twitter

Mentioned in this episode:

NingxiaRed

Sparkle Dust

Welcome back to According to the Cassels! Get ready for another honest conversation where we focus on the serious effects that the food you eat can have on your mood, your body, and your mental health. Tray opens up about being diagnosed with adult ADHD, and some of the ways that sometimes manifested into a cycle of overwhelm and depression. We hear how this awareness has been a hugely illuminating factor into not just how he can support and boost his mental health with the right nutrition, but also what diet and environmental things have been adding to the problem. Listen in on how the Cassels deal with distractions in their lives, and the 3 things that have helped them feel calmer and more in control of their mental health: cleanliness (including procrasti-cleaning), having a budget to feel secure and comfortable, and nutrition. Then we hear testimony from our guest Chrystal on the incredible Whole-30 results that she and her husband achieved with some time, balance, and a whole lot of hard work. We're honored that you can join us for this very real and important episode. 

Key Points From This Episode:

• Amy recaps how great she feels after her November cleanse, and why the timing works for her.
• How we are like other mammals, and naturally gain a little layer over the winter months. 
• Tray shares some personal insights around discovering he had undiagnosed ADHD.
• How what you put into your body can have drastic effects on mood. 
• Talking about the cycle of overwhelm, anger, anxiety, and depression.
• Discussing the relationship between caffeine, sugar, gluten, and ADHD.
• Tray and Amy talk about hyperfocus and procrasti-cleaning!
• Finding your triggers for distraction, and making sure you stay on top of them.
• Hear from Chrystal, who had some seriously incredible results from Whole30.
• What is Whole30 exactly, and the story of why Chrystal and her husband decided to try it. 
• How it can show you what your body reacts to, without extensive tests.
• Chrystal shares some great resources and her favorite Whole30-friendly breakfast.
• How quality of life and balance is really important to mental health too! 
• Touching on the relationship between your diet and fertility. 

Tweetables:

“[Around] January and February, you are going to probably feel a little heavier naturally, and it's okay!” — @amy_cassels [0:04:06] 

“Having that awareness has really helped me to understand now that there are things I can do to fix a lot of the struggles that I'm having emotionally, mentally, and even physically, through my diet. I never understood or realized the true effects of what nutrition was doing to me.” — Tray Cassels [0:07:51]

“Don't underestimate the power of your diet, because that is the one thing that is constant. You are constantly eating.” — @amy_cassels [0:20:03] 

Links Mentioned in Today’s Episode:

Whole 30

The Elisa Test

The Paleo Diet

Danielle Walker Recipes

Grain Brain by David Perlmutter

Finish First

Amy Cassels

Amy Cassels on Twitter

Mentioned in this episode:

NingxiaRed

Sparkle Dust

New Years Resolutions, post-Christmas eating regrets... While your intention may be good, unless we take action in the right way those dietary changes are unlikely to stick.

Today on according to The Cassels we're talking about what you may want to consider when you change your diet, and give you our step-by-step guide to not only setting those goals but sticking to them!

The listener hears how to make your goal a SMART one so that it'll be easier to achieve, before we get into the actionable steps you can take, from elimination to cleanses to meal planning, with a whole lot in between! We also touch on some resources that will help you monitor your daily intake, and Amy covers a few specific diets you might have heard of and how she's used them to get her body and health back on track.

If you're interested in making some healthy changes but don't know where to start, tune in and we'll give you the best ways to get started on your journey today!

Key Points From This Episode:

• The Cassels share the sad news that this may be the last Thanksgiving for their dog, Tank.
• Reflecting on the years of unshakeable love and support they've received from their furry first child.
• Jumping into the best ways to change your diet, beginning with your 'Why'.
• A hack on how to define your goals so that you stick to them!
• How to eliminate things from your diet the right way.
• What to expect when you start cutting out certain addictive food and drinks.  
• Tray shares about his journey with dietary changes and how he's seeing progress.
• What's the number one thing we all need to stop eating right now.
• The delicious and healthy benefits of a Mediterranean diet.
• Learn how to use 2 great resources to help track your daily intake.
• Meal planning, flexibility, and doing what is sustainable for you. 
• What a cleanse actually does for your body.
• Whole 30, the Atkins diet, paleo; Amy shares what works for her.
• Testing yourself for allergies and intolerances, and why it's life-changing.

Tweetables:

“You have to establish your 'why'. In everything that you do, you have to have a strong enough why so that when you want to quit, you can go back and read your why and remember all the reasons why you're doing what you're doing.” — @amy_cassels [0:06:43] 

“Start small, start attainable.” — Tray Cassels [0:10:44]

“It's knowing the rules and when to break them.” — Tray Cassels [0:21:35]

“A cleanse is not necessarily something that you're going to stay on all the time. It's something that will help you reset your system.” — @amy_cassels [0:22:37]

Links Mentioned in Today’s Episode:

Weightwatchers

My Fitness Pal

Finish First

Whole 30

The Atkins Diet

The Elisa Test

The Paleo Diet

Amy Cassels

Amy Cassels on Twitter

Mentioned in this episode:

Sparkle Dust

NingxiaRed

Welcome back to another episode of According to The Cassels, and we are just in time to help you prepare for all the joys – and stresses – of the festive season. Today Amy and Tray share 20 ways that you can reduce your stress over this time, plus some practical exercises and hacks that will keep you feeling healthy and balanced. We cover everything from physical health and being deliberate about what you're consuming, to keeping your mental health in check using affirmations, breathwork, boundaries, and more! Amy has some great supplement recommendations that your body will thank you for, and Tray shares his favorite coping mechanisms and hacks for keeping meditation fun! The listener also gets a peek into a hilarious family moment in the Cassels' home, which leads to some heartwarming insight on having another child despite an age gap. Finally, you'll hear some excellent parting advice that emphasizes the importance of gratitude and staying intentional. So if you're looking for actionable steps to put in your anti-stress toolbox for this season, tune in now because the Cassels have got you covered!

Key Points From This Episode:

• Diving straight into today's topic, just in time for the festivities
• Remembering to be sensitive as the festive season can be a difficult time for many people.
• Talking about health, blood sugar, and eating intentionally.
• When is a good time for self-care; Amy shares a great breathing exercise.
• How to create your own affirmation statements, and converting anxiety into excitement.
• Tray shares his incredible experience with the Wim Hof method. 
• Using the magic of No, and giving your best Yes!
• Covering sleep cycles, hydration, alcohol consumption, and more!
• Some supplements that your body will thank you for the next day. 
• Enjoying a heartwarming story from the home of the Cassels.
• Buying your own presents; it's not as crazy as it sounds!
• The tool of journaling to support your gratitude process. 
• Ditching the perfection mentality!

Tweetables:

“When you feel like you don't have time for self-care, that's when you need it the most.” — @amy_cassels [0:04:33]

“I need things for me personally that are more like games so I can play them, and I don't look at it as work.” — Tray Cassels [0:06:01]

“Say “Yes” to things that are most important to you when it comes to events. But if saying yes instantly creates stress within you, and a deep dread and anxiety that is not necessarily a good one, you have to sit with that and say “Is this my best Yes?” — @amy_cassels [0:16:01]

“Be intentional in what you're doing and what you want to do, and who you want to spend time with and how you want to feel. Be clear about what your priorities are for the season.” — @amy_cassels [0:27:51]

Links Mentioned in Today’s Episode:

Wim Hof

Amy Cassels

Amy Cassels on Twitter

Mentioned in this episode:

Sparkle Dust

NingxiaRed