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Intro to Sports Supplements by Holly Kopecky

Your combined protein intake for the day, including both dietary consumption and supplementary intake (shakes, bars, etc) should total around 1 gram per pound of body weight. For supplementary protein, the ideal time to take a shake is within 30-45 minutes of exercise due to the body being in high ...

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The Truth About Eggs by Holly Kopecky

Without a doubt, eggs the unofficial red-headed stepchild of the natural foods industry. With a history of conflicting studies on everything from blood pressure and cholesterol levels to bone density, the egg’s “secret” is the same as all others; a food where quality over quantity is the ...

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My Indoor Cardio Workout for 5/17/2016 by Matt Bible

// Over the next few weeks, I will show you how I shake up cardio and utilize it as a fat loss and strength training combination. I lift weights four to five times a week, and I work out five to six times a week. Usually Tuesdays are ...

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The Benefits of Battle Ropes by Matt Bible

If you train with a CASS Fitness trainer, you more than likely have experienced a battle ropes routine with one of us if we have enough space to set them up. You may also see my videos or Instagram posts with the Battle Ropes. Why do I like them so ...

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Introduction to our newest Personal Trainer, Adrian Nicotra

CASS Fitness would like to give a warm welcome to Adrian Nicotra. He is our newest certified personal trainer. Adrian is an NASM Certified Personal Trainer and he is currently working on his NASM Corrective Exercise Specialist certification. Adrian lives in Alexandria, VA. He trains in ...

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Bird Dog Demonstration by Matt Bible

The Bird Dog or the Alternating Quadruped Opposite Arm/Opposite Leg Raise is an exercise to help strengthen your lower back, abs, and glutes. It is a low impact exercise that frequently is used to help relieve lower back pain and to help prevent it from happening in the first place. (adsbygoogle ...

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New One Hour Nutritional Consultation Option Available!

We are proud to announce our new one hour nutritional consultation option. In this one hour consultation, you will get a full breakdown of how to count calories and track macro nutrients. You will learn how to calculate your resting metabolism rate (RMR) and your lean body weight (LBW). Another ...

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D’s Naturals No Cow Bar Blueberry Cobbler Review by Matt Bible

Over the past two years there have been quite a few new protein bars which have less sugar, high amounts of fiber, and low calories released. A big reason is the higher demand of healthy bars without tons of added sugars, artificial flavors, sweeteners, and GMO soy. Quest bars exploded in the ...

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CASS Workout of the Day (SNOWED IN EDITION) by Matt Bible

Well for everybody out here on the east coast, you may not need us to remind you are snowed in today! However, that does not mean you cannot get a great workout in. This workout can be done with just a mat or thick carpet. All you need is some ...

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Wide Grip Pull-Up Demo by Matt Bible

Wide Grip Pull-Ups are one of the best exercises to help you build width and strength to your back. Below are the instructions on how to do them, along with a demo video. 1.) Step onto a block, a stack of plates, or anything you can find that will help ...

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