Losing the weight you have always wanted to lose feels great. I am fortunate enough to have done that transformation and I am fortunate that helping other people lose weight/fat/inches/gain muscle is what I do for a living! Is it easy even with the best possible plan and guidance? Not always! It is not impossible, though! We are normal human beings with jobs, kids, commutes (especially if you live in areas similar to the DC area), stressors, lack of sleep, the need for a social life and so on. We…

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…

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…

  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…

The winter holidays can be a very easy time to gain unwanted pounds, especially with the mindset of resetting everything in the new year. I would be hypocritical and probably considered a terrible human being if I told you not to enjoy your favorite treats over the holidays. THERE IS A WAY to enjoy your treats and to not gain any unwanted pounds or body fat over the holidays. Most companies have some sort of holiday party. Salad, kale, grilled chicken, MRM Cinnamon Bun protein shakes and broccoli are not…

A very common question I come across is whether exercise or nutrition is more important for weight loss.  Well, the answer has multiple parts. In short, nutrition has more impact. It is easier to reduce 500-700 calories in your diet than it is to burn 500-700 calories in a workout right away unless you are a little more advanced in your physical abilities. In addition, with the busy schedule of most people (career, commute, children), it can be tricky fitting in exercise as often as you want to. However, it…

Whether it’s the fulfillment of a long-awaited plan or a complete surprise, the facts are what they are – you’re pregnant! First, of course, congratulations! You’re about to be in for a significant number of changes, a few of which will be almost instantaneous. Once the initial glee begins to calm, the mind starts to focus on the immediate alterations to your daily routine; the major change many are aware of is the diet. A common misconception is that a woman is now “eating for two”. This, unfortunately, causes many…

  Americans have become obsessed with the idea of eliminating all fats everywhere. I ran across a shampoo a few weeks ago claiming it contained no “harmful fats”. Seriously folks – never forget that you are a mammal, a convoluted evolutionary algorithm whose input determines your output. Fats exist, in the most basic form, as an energy source for organs, both in functional and survival senses. In addition to assisting the body in the absorption of base nutrients, production of hormones, and promotion of HDL cholesterol (beneficial, also known as…

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 metabolic uptake (best absorption with the least amount of loss during processing). Similarly, shakes can be taken immediately upon waking, preferably after a glass of water, as it helps to stimulate the metabolism into a higher drive for the day.…

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 ultimate determinant for consumption benefits. In the early 1900s, the egg industry was primarily based on small-farm and independent housing operations. A key component of the permaculture system of farming, chickens provided not only eggs and meat, but also natural pest control and…