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…

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…

  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.…

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…

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…

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 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…

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…

Here is one of our favorite exercises and one of the most effective compound exercises in helping to develop your triceps muscles. Dips will not only help you get defined triceps, but they help you gain upper body strength, benefiting your chest and shoulders as well. Here is a demonstration of how to do a proper dip below. I am using a standard dip machine. If you are not at a gym, you can use parallel bars at a playground, or any two sturdy surfaces that are parallel, as long…

Over the next few weeks, CASS Fitness will be releasing several stretches you can do if you have lower back pain. Even if you do not have lower back pain, it is important to take preventative measures by not letting your back become tight and compressed. Our trainer, Deonte Toliver, who specializes in lower back rehabilitation and myself (From the unfortunate experience of having lower back pain for two years before finally making a 100% recovery), will show you proper stretching and foam rolling techniques to help alleviate your lower…

Everyday activities can place a lot of stress and compression on your back. Sitting in office chairs, standing up all day, even laying down on a flat bed puts a little bit of compression on your spine. Your spine needs decompression to keep it from becoming too tight. Excess compression can lead to injury. The most well-known way to decompress your spine is to hang upside down on an Inversion Table. Not everybody has an inversion table. However, there is an alternative that feels just as good and is just…

I want to introduce you to a lesser known push-up. It primarily isolates your triceps, and it is a little bit tougher than the Close Grip Triceps Push-Up. This exercise also trains your muscles to get ready for the tougher one arm push-up.   You get into push-up position, but you support your body with one hand on the ground and one hand on either a basketball or a medicine ball. Bring your chest down to at least the level of where your hand is on the ball, keep your…