Case Study: How Stepping Away From Social Media Transformed Cass’s Competition Prep and Performance

Cass recently delivered one of the most impressive performances of her powerlifting career, leaving the platform with 8 provincial records, a flawless 9/9 meet, and the second-highest junior total of all time in Canada’s 63kg class. But what made this meet special wasn’t just the records—it was the mindset transformation that got her there.

Here’s how Cass stepped away from social media, focused on her training, and redefined what she’s capable of.

The Challenge: Overcoming Comparison and Self-Doubt

In the months leading up to this meet, Cass faced one of the toughest mental battles of her athletic career. Like many lifters, she struggled with comparing herself to others on social media.

“I was constantly seeing lifters my size and age hitting numbers I felt I couldn’t reach. I started doubting my program, my progress, and myself. I’d post my lifts and feel like they weren’t good enough compared to others. It was exhausting.”

This cycle of comparison undermined her confidence and made training feel like a chore. Cass knew something had to change.

The Decision: Stepping Back from Social Media

Cass made the bold decision to step away from Instagram during her meet prep. The impact was immediate:

• Clarity and Focus:
  “Without social media, I wasn’t constantly overthinking my training. I could focus on my own progress without worrying about what anyone else was doing.”

• Freedom to Celebrate Progress:
  “I learned to trust my program, embrace off days, and stop trying to ‘perform’ for an audience. Lifting became fun again.”

This shift in mindset allowed her to focus on what truly mattered—her training and mental health.

The Result: A Meet to Remember

Cass’s transformation paid off with an unforgettable meet performance. Competing in the 63kg Open class at 62.3kg bodyweight, she achieved the following:

• 9/9 Lifts – A perfect meet.

• 8 Provincial Records – 4 Open and 4 Junior.

• Best Female Lifter – An incredible achievement in a competitive field.

• Full Sendee Award – For one of the day’s biggest grinders.

• Matched the National Bench Press Record – With a massive 107.5kg (237lbs).

• Ranked 2nd All-Time in Canada for the Junior 63kg total.

Her lifts included:

• Squat:

  • 145kg ⚪️⚪️⚪️

  • 152.5kg ⚪️⚪️⚪️

  • 160kg ⚪️⚪️⚪️ (10kg PR)

• Bench:

  • 97.5kg ⚪️⚪️⚪️

  • 102.5kg ⚪️⚪️⚪️

  • 107.5kg ⚪️⚪️⚪️ (7.5kg PR, tied National Record)

• Deadlift:

  • 155kg ⚪️⚪️⚪️

  • 165kg ⚪️⚪️⚪️

  • 175kg ⚪️⚪️⚪️ (5kg PR)

Her total of 442.5kg (975.55lbs) was a 22.5kg PR and left her feeling like she’d given everything on the platform.

“I cried tears of joy after my last deadlift because, for once, I left everything on the platform and proved to myself what I’m capable of.”

Mental Growth and Coaching Support

Cass credits much of her success to the resources and support she received from her coach and community.

“This prep wasn’t easy—no prep ever is. I was sick for two weeks, struggled with self-doubt, and battled comparisons that took a toll on my mental health. Thankfully, my coach connected me with tools to manage it.”

With the help of mindset strategies like journaling, podcasts, and insights from The Chimp Paradox, Cass learned to quiet her inner critic and focus on her progress.

“Nat, thank you for your patience. You’re not just my coach—you’re practically my therapist. I’m so grateful to work with someone who genuinely cares about my well-being.”

The Takeaway: Focus on Your Own Journey

Cass’s experience is a powerful reminder that success in sport—and life—is as much about mindset as it is about numbers on the bar.

“Comparison truly is the thief of joy. If limiting social media can help you train with less stress and more focus, I highly recommend giving it a try.”

What’s Next? Nationals 2025

Cass is now 12 weeks out from Nationals 2025, determined to build on her success.

“Now, I know what I’m capable of—and more. Nationals doesn’t want to see me coming. Let’s get to work.”

Her journey proves that stepping away from external pressures and trusting your process can unlock levels of performance you never thought possible.

Let Cass’s story inspire you to focus on your own journey, embrace the ups and downs, and lift for yourself—not for the approval of others.

Let's Get Mentally Tough

Nat Galloway

Coach, Master Athletic Performance