Protein is essential for helping with your muscle recovery, aiding in your strength training goals. It also keeps your appetite satisfied without having to consume a lot of calories, which in turn helps you to keep the unwanted pounds off of your body. Many of us have busy lives and cannot exactly cook high protein meals all the time. Eating on the run often results in consuming unhealthy foods, and in many instances, can cost way more money than preparing your foods at home. Luckily, there are many different styles…

  As I started lifting heavier weights and doing more pull-ups, I was gaining strength in the areas I wanted to build. However, something was preventing me from getting to the next level. My puny forearms were a big reason. I remember when people who only saw me in suits or dress shirts thought I was just skinny, because they saw just my wrists and forearms. When I wore a short sleeve shirt, most people were shocked that my arms were a lot bigger than they would've pictured judging by…

Are you looking for a great triceps bodyweight exercise that requires absolutely no equipment? Well, if you have not tried Triceps Push-Ups, then it is time you treat your triceps to one of the best overall exercises you could possibly do. Triceps Push-ups are tougher than regular Push-Ups since your triceps are pushing the brunt of your bodyweight as opposed to your chest, which are larger muscles that can push a heavier amount of weight. You bring your chest all the way down to the ground and push up just…

As a child, I loved to play outside.  I wasn’t concerned with the weather or time of day, just playing. However, since my days as an adolescent (not to sound too old) many things have changed. Current technology like; iPads, iPhones, Playstations, and computers have become a distraction to children, dominating a child’s free time. The average child spends more time playing virtual video games compared with playing games outside, where actual physical activity is required. The world we live in is also a much different place, compared to a…

Often, the biggest barrier to reaching our physical goals is OURSELVES. So much of reaching your goals is mental. Sometimes it is facing your fears as long as it is safe to do so. Understand that the workouts are meant to be a challenge. Results are not easy as a lot of these made for TV commercials will lead you to believe with their latest gadget or gimmick. They are easier with the proper motivation and structure, however. Results are achieved through tried and true exercise routines that have withstood…

  This is a great, quick snack for any traveling personal trainer. We would also say this applies to anybody who has an occupation where they have to travel a lot, either locally or even nationwide. Eating out gets expensive and often it is not the healthiest option. We know almost everyone up north is sick of the cold weather, but one purpose it does serve is keeping perishable food nice and cold. You can keep this snack right in your trunk. This is a quick recipe anyone can do.…

Spring break is closing in upon us slowly. We had a taste of 50 degree weather in Washington, DC last weekend after our brutal cold spell. People are starting to think about how they will look in a short sleeve shirt. You want to work your biceps. You need a great exercise that compliments the standing barbell or dumbbell curls you are already doing. The preacher curls are that exercise. This is the same exercise where CT Fletcher commands his muscles to grow in the colorful language he is known…

Cass Fitness is excited to introduce the addition of the newest member of our staff, Caleb Miner. Caleb is a personal trainer and expert nutritionist who will be providing advice on clean, healthy diets. Based in the New York City metropolitan area, Caleb has worked with all kinds of clients, utilizing his human physiology experience he gained in college. With his vast array of knowledge, years of experience, and a genuine passion for helping people make positive changes in their lives, Caleb is excited to work with you on setting…

Here is a great plyometrics exercise that not only will give you a great cardiovascular workout, it also will help increase your core strength. It probably isn't the best weather day outside if you are living in the Mid-Atlantic or the Northeastern part of the U.S. so running and bicycling outside are probably out of the question. Have no fear, we are giving you an intense cardiovascular exercise you can do right in your own house. It is a simple exercise. Almost everybody did jumping jacks as a kid. Many…

Okay, we are digging into our sense of humor on this article! We are sure many of you can relate to the frustration of at least most of the items on our list of top 10 gym pet peeves. We always instruct our clients (no matter what kind of fitness establishment they are working out at) on how to be courteous while working out.    1.) When somebody grabs weights and starts exercising right in front of the rack: In the words of the Miz: "Really? Really? REALLY?" Let's forget…

Here is one of the most functional exercises in the entire fitness world! The pull-up is a great workout for your upper back, biceps, core, and shoulders. It is more effective than the lat pulldown exercise, which although it is great for the upper back, it does not give you a full body workout as effectively. Plus, pull-ups can be difficult. There are plenty of people who can bench press 350 pounds in the gym. While that feat is awesome, ask how many guys in the gym can do 25…

Almost every guy wants larger arms. We at Cass Fitness have noticed something in our years of working out at various gyms across the United States...not too many people perform reverse bicep curls. If somebody wants more forearm strength, better grip, increased activiation and size for their Brachialis and Brachioradius muscles, then reverse curls are an exercise that should not be neglected.     To perform a standing dumbbell reverse curl, hold the dumbbells with a pronated (overhand) grip instead of the typical underhand grip. You will definitely use less…