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…

The Bicep Curl into Step Up is a compound exercise used in some of our fat burning routines for our one on one clients. When time is limited in the day and you need a full body workout and the cardio is not quite enough to help build the physique you have always wanted, here is a way to do so! Start off in front of a sturdy object (can be a bench at the gym or a park bench) and perform a Bicep Curl. Once you have performed the…

The Lat Pulldown primarily targets the back. More specifically, the Lat Pulldown targets the Latissimus Dorsi or ‘lats’ muscles. It also works the lower and middle trapezius, the rhomboids, and the serratus anterior. The lats are powerful stabilizers for when you do exercises such as Squats and Deadlifts. With that being said, the Lat Pulldown is one of the best overall exercises you can do for your upper and mid back. Pay close attention to the instructions and the proper form demonstrated on the video. This exercise unfortunately is done…

Are you looking for an intense cardio exercise you can do anywhere? Do you need to torch body fat? Let me introduce you to Mountain Climbers. Many of you may already know this exercise and do need an introduction. Here is how you do a Mountain Climber: Begin in a Push-Up position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs,…

Are you looking to add some variety to your fat burning routine? Are you looking to build muscle while burning fat? Are you pressed for time? If you said, "Yes, Yes, Yes", not only do you sound like Daniel Bryan, you want something fun and challenging! The Bicep Curl into a Step Up is a compound exercise used in some of our fat burning routines we use for our clients. Check out the video demonstration by Matt Bible below, and read how to do this exercise! Start off in front…

The Floor Bridge Hold is one of the top stretches to help stretch and reduce lower back pain. The exercise is low impact on the body. The Floor Bridge Hold also strengthens your glutes and hamstrings. Here is how you do the Floor Bridge Hold: Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees…

I have recently received lots of questions regarding vegan options as far as protein powders. We also have clients with bodybuilding goals that also happen to be vegan or vegetarian. Traditionally, there were not a lot of good sources of protein for muscle recovery if you did not consume meat or whey protein. You were not going to sit and eat 10 servings of broccoli or six servings of legumes. Veggie burgers became very popular as an alternative. Even for a while, I consumed them on a regular basis, during…

From our experience, not only in personal training, but in our own personal weight loss and strength training goals, as well as goals our friends have met, they are achieved even more easily with a partner. CASS Fitness has trained couples, multiple friends, and multiple family members at the same time for our hour long personal training sessions even if their goals are different from each other. The clients sometimes get competitive with each other. It also adds another dimension of accountability, since you are in your uphill battle together.…

CASS Fitness is proud to announce we are sponsoring an up and coming bodybuilder who will be competing in the 2015 Mr. Pittsburgh contest. Doug Connor is no ordinary bodybuilder. He has a story behind him. Standing at 5'6, Doug once weighed 230lbs., Doug was not in top shape even though he was a consummate athlete. Doug competitively participated in football, basketball, and was even a track star. He had noticed that he had fallen off of his exercise and healthy eating routine the past few years. That fact combined…

From childhood and into my twenties I endured scrutiny and criticism from others regarding my weight. There isn’t a name I haven’t been called or a fat joke I haven’t heard at my expense. When I was overweight the insults were many, the unwanted weight loss advice came in abundance, and there were plenty of folks ready and willing to monitor my every bite of food and shake their head in disapproval if I dare go for seconds. The solution to this problem in my mind was to lose all…