A dietitian’s guide to connecting with yourself and others to be the best you 

Reflection and connection are the cornerstones of Cassie Groeschl’s success. As a registered dietitian, entrepreneur and mom to three, Cassie takes time each night to reflect on her day and ask the questions: 

• What energized me today? 

  
  

• What exhausted me? 

  
  

• What are the moments I want to remember? 

  
  

• What are the three most important things I need to get done tomorrow? 

These questions helped Cassie lean into what she calls the “two passions placed on my heart.” Motherhood and wellness. Cassie launched her first “Restore Inspire Retreat,” in 2023, as a way to help busy, tired moms take control of their nutrition, restore their energy and live a life reflecting their values. 

“I think that moms feel like they just have to survive motherhood – And I’m not going to lie, I feel like that sometimes,” Cassie says, “But I also want others to feel like they can thrive in motherhood and thrive in their lives and choose…So many people feel like there’s no time for XYZ, but really you make time for what’s important to you.”

The retreat includes a calendar audit, where Cassie takes the participants through their week and asks if their calendar truly aligns with their values. From there, they work on creating an ideal week – learning to set boundaries and ensuring they make time for important things like their health. All while being surrounded by a supportive community striving for the same.

“So often we are craving that community to share ideas and experiences and stories. Even if you connect with moms during playdates, it’s hard to truly bond when we are chasing after our kids,” she says. 

Cassie’s non-negotiables as a busy mom and wellness professional are journaling, prioritizing sleep, sauna sessions and meal prep. Meal Prep is where Cassie’s passions and skills shine – she is such a believer in the power of taking back your time in the kitchen that she offers a course on exactly how to do so. 

“The average American woman spends 6 hours a week on prepping food and cleanup. And when I look at the time I spend, I probably cut that time in half,” she says.

Inspired and craving the energy Cassie speaks about, I launched into her Meal Prep course and became completely hooked on not only the easy-to-follow systems she lays out, but the mindful way she speaks about the process and exploring your WHY. 

“I’m passionate about building a world where women are more in tune with their body rather than focused on societal norms. Women prioritize their health and wellbeing through nourishing and sustainable nutrition, sleep, and stress management.”

While Wellness That Fits hones in on the needs of busy moms, the principles and practices are universal. 

“It’s about feeling good and being energized so that you can show up for your family, show up and do a good job for your community with energy and vitality,” Cassie says. 

My “why” for meal prepping came down to nourish my family with healthy, homemade foods, but it also included wanting to cut down on food waste and saving money. But Cassie asks you to take it even further… well, why do I want those things? For me, feeling confident about the food I feed my family takes away stress and worry, allowing me to be more present with my kids. Cutting down on food waste helps me achieve my goal of being more sustainable for our environment, and saving money allows me to reallocate resources to places that bring us joy. 

Taking the time to reflect on these reasons truly sets students up for success, and pushes us to make the meal prep process a part of our lifestyle rather than a 30-day challenge we quickly abandon. 

“Nothing else in the process will truly work if you don’t slow down first and identify what it is that is most important to you in your life,” she says. 

The beauty of Cassie’s system is the flexibility it allows the student. 

“I teach a lot about cooking core ingredients, batching core ingredients to use in different ways throughout the week,” she says. “So instead of having the same salad that you’re prepping with your five containers for lunch, which people get sick of and that’s why they don’t meal prep, you combine core ingredients in different ways to create diverse and flexible meals."

It is impossible to speak with Cassie and not recognize the things that drive her – her family, her passion for wellness and her faith. 

“I think you’re constantly redefining what is an achievement and what is a success in your life,” she says, “And for now, being a mom and being a wife and being a child of God are the most important things. So how can I do those things and express my faith to my community in ways that are helpful?” 

Cassie’s dreams for Wellness That Fits include growing the community aspect through monthly memberships and a Facebook group for those who purchase the course.

We are so excited to talk through all of this and more with Cassie during our virtual “Gut Glow Elixir” session on January 16. If any of these principles and pain points speak to you, you won’t want to miss it! 

You can purchase Cassie’s Meal Prep Course on the Wellness That Fits website, and find more information about her Restore Inspire Retreats.The next one is at the end of May in Door County, Wisconsin.