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23 Jan 2018

  Knee pain can be a real bummer to deal with whether you lead a very active lifestyle as a runner or avid exerciser, or you simply feel specific knee discomfort around walking, kneeling or getting up. While you can opt for the over the counter topical pain cream for your ailment, you may prefer to go with a natural option that doesn’t come filled with ingredients you can’t pronounce. Check out some of the best options natural options available for treating that nagging knee pain that may have you…

17 Feb 2017

Good evening everyone! In between the last time we talked, I made a video on how to make gluten-free pizza you can check it out on the CASS Fitness Facebook page. Now some of you left me comments about my gluten-free bread article. Some of you said Isaac, you're not being fair to gluten-free bread. It's not that bad. You might not know how to prepare it.   So in light of these comments, I tried gluten-free bread again. It was still disgusting! So people please spare me your alternative…

03 Feb 2017

Hello everyone! Today we will take a break from my gluten-free journey to talk about shopping while being gluten-free. Now I don't know about some of you, but I like Costco, BJ's and Sam's Club. The reason I like these places is because I eat 4 to 5 meals a day which helps me reach my caloric intake goals. Or in other words I eat a hell of a lot food.   A while back my nutritional coach and The head wellness coach of CASS Fitness Ms. Carmen Griggs. Along…

25 Jan 2017

  Hello everyone! I'm back talk to you more about my gluten-free journey, just like I promised at the end of part one. Today we are going to talk about food. I want to start off with gluten-free breads (sigh). I gave it my best shot...I really did! One of the things that I've always eaten was Ezekiel bread because it is low glycemic and it tastes great.   My family has a long history of diabetes both on my mother's side and my father's side.  I currently do not…

14 Jan 2017

Good evening friends! My name is Isaac Spence, and I am the nutritional consultant for CASS Fitness. I have recently been told by my allergist and my dermatologist after they did extensive blood work that I have allergies to things that I've never had allergies to in my life. I now have allergies to tomatoes, peanuts, peanut butter, almonds, almond butter, wheat and gluten.   Now when I got the news, I realized it wasn't the end of the world but my God it felt like it. It wasn't even…

13 Apr 2016

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 thing you will learn is why carbs and proteins are represented it by the number 4 and why fats are represented by the number nine. You will see how that plays into your daily nutritional intake. We also will answer…

31 Mar 2016

If you are not familiar with Muay Thai, it is the national sport of Thailand, and one of the most effective stand up fighting systems in the world. Practitioners of Muay Thai are incredibly fit and develop strong, athletic bodies. This system of martial arts uses powerful strikes with the hands, elbows, knees and feet. This is why Muay Thai is known as “The Art of 8 Limbs.” In the past, martial arts based fitness programs were either too “dance oriented” or they limited the instructor by only offering a…

10 Jan 2016

Protein has a wide range of benefits from improving your muscle recovery, which is important for all fitness goals to keeping you full for a longer period of time, which is beneficial for weight loss goals. According to the USDA, the recommended amount of protein consumed daily 0.8 grams per pound of bodyweight. That number is acceptable for somebody who does not participate in strenuous activity. This means somebody who weights 150 lbs should consume 120 grams of protein per day. However, in an athletic program, whether you are losing…

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