Fit mum and trainer, 30, reveals the secrets behind her incredible abs

Super fit mum, 30, reveals the secrets behind her incredible abs – including EIGHT meals a day and one key workout tactic

  • A super fit mum and trainer offered a look at secrets behind her incredible abs
  • Cass Olholm, 30, from Cairns eats eight meals and snacks every day to stay fit
  • Cass said she doesn’t deprive herself of the foods she loves, like chocolate 
  • She relies on strength and conditioning workouts and never trains just one area

A super fit mum and trainer has offered a look at the secrets behind her incredible abs, including daily squares of fruit and nut chocolate and using caffeine to fuel her workouts.

Cass Olholm, 30, from Cairns, said while you might think she eats ‘a lot’, she purposely chooses healthy foods that she can eat plenty of, and makes sure she enjoys them at the right times so that they help her to train harder.

‘Today is a pretty normal day of eating,’ Cass said on Instagram. ‘I eat quite a lot, but it’s different every day. This is one snapshot.’

A super fit mum and trainer has offered a look at the secrets behind her incredible abs, including daily squares of fruit and nut chocolate and using caffeine to fuel her workouts

The 30-year-old said she typically starts each day with a bowl of oats.

What is Cass Olholm’s day on a plate? 

BREAKFAST: 70 grams of oats cooked in water, with almond milk and maple syrup stirred in.

SNACK: Black coffee and a shake comprising coconut water, vanilla protein powder, banana, mango and chia seeds.

LUNCH: Avocado on two slices of rye toast complete with salt, pepper, chilli flakes and a drizzle of lemon juice. 

DESSERT: Couple of squares of Dairy Milk fruit and nut chocolate.

SNACK: Black coffee and a handful of grapes pre training.

POST-WORKOUT: Protein powder, water ice.

SNACK: Vita-Wheat, tomato, cheese, salt and pepper. 

DINNER: Chicken and vegetable fried rice.

DESSERT: Couple of squares of Dairy Milk fruit and nut. 

‘I’d guess I eat about 70 grams of oats which is quite a lot. I’ve cooked this in water and I’m going to stir through some maple syrup and almond milk,’ Cass said.

She follows this with black coffee and in the middle of the morning she’ll have a shake comprising coconut water, vanilla protein powder, banana, mango and chia seeds.

Lunchtime is often like a ‘third breakfast’.

On this occasion, Cass said she had three quarters of an avocado on two slices of rye toast, complete with salt, pepper, chilli flakes and a drizzle of lemon juice. 

She follows this with a couple of squares of Cadbury fruit and nut milk chocolate.

In the afternoon, Cass normally has another black coffee one hour before a workout:

‘The body can make use of the benefits of caffeine approximately one hour after being ingested,’ she said. 

She also has a handful of grapes around this time, as she says the body makes use of ‘this energy about 30 minutes after ingestion’.

A typical workout comprises multiple strength-based moves, such as press ups, pull ups and squats.

Straight after training, Cass said she has protein powder, water and ice:

‘I personally don’t feel like eating straight after exercise, so a protein shake is easy to stomach and is quickly absorbed by the body,’ she said.

‘This is a proactive way of reducing fatigue and beginning my body’s recovery.’


Cass Olholm always eats oats (pictured) for her first breakfast, and then enjoys eight meals over the course of the day including chicken and vegetable fried rice


Cass might have avocado on toast for lunch (pictured) and later has a snack of Vita-Weats with tomato, cheese, salt and pepper 45-90 minutes after training

Between 45 and 90 minutes after her workout, Cass has another mini meal.

This time it’s Vita-Weats with tomato, cheese, salt and pepper, because she said at this point it’s vital to have a ‘wholefoods meal’.

‘For dinner tonight, I’m having chicken and vegetable fried rice,’ Cass said.

‘I’ve done the chicken in macadamia oil with chilli and garlic, then I’m just going to cook up some veggies including broccoli, carrot, mushrooms, snow peas, shallots, capsicum, peas and corn.

‘You can add whatever veg you like and have leftover in your fridge, then just stir in the brown rice, chicken and soy sauce.’

Dessert is another couple of squares of chocolate.   


She likes to have grapes before working out to give her a boost of energy and said healthy eating can be easy and convenient; you can use packets of brown rice (pictured)

When it comes to her other ab secrets, Cass (pictured) said it all comes down to hard work and consistency

When it comes to her other ab secrets, Cass said it all comes down to hard work and consistency.

‘People say to me, “oh, you’re so lucky that you’re so fit”, or “you’re so lucky that you’re so strong”,’ Cass said.

‘The thing is luck doesn’t get me out of bed at 4am in the morning. Luck doesn’t put me trainers on. Luck really doesn’t have anything to do with it.’ 

The 30-year-old (pictured) said you should never target one specific area when working out, but rather go for something that moves your entire body

‘My workouts include anything from deadlifts to pull ups, rope climbs, running and everything in between. I train four times a week for between 45 and 60 minutes,’ Cass (pictured) said

In terms of training, Cass’s style is strength and conditioning. 

‘My workouts include anything from deadlifts to pull ups, rope climbs, running and everything in between. I train four times a week for between 45 and 60 minutes,’ Cass said.

‘I’m a big believer in quality over quantity, so I ensure I give each session 100 per cent.’

For those wanting to replicate, the Cairns-based trainer’s abs at home, aside from time she recommends one thing – avoiding targeting one area like having a ‘leg day’ or ‘back day’.

‘I never do “leg days” or “back & bis” days or target one area over another. My workouts are nearly always full body functional exercises and just that’s what works for me,’ she said.

‘What gets you results in anything you’re looking to achieve is consistency. Set a goal and then be consistent in doing what needs to be done to achieve it.’

To find out more about Cass Olholm, please click here  

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