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My Journey Through Low Back Pain and Recovery (Pt. 3)

If you are just joining me here, read http://cassfitness.net/my-journey-through-low-back-pain-and-recovery-pt-1/ and http://cassfitness.net/my-journey-through-low-back-pain-and-recovery-pt-2/ to get caught up to speed. In the last installment, we left off at my progress at the end of 2012. Fast forward a few months, and I embarked on my journey to become a personal trainer.  I had some ...

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Side Plank Medley for Strong Obliques

Here is a one minute medley of different Side Plank exercises to challenge your core (especially your obliques). When you are doing more than a minute with the traditional Side Plank, it is time to incorporate more challenging exercises. If you do not know how to do a Side Plank, ...

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My Journey Through Low Back Pain and Recovery (Pt. 2)

If you are just joining me here, read http://cassfitness.net/my-journey-through-low-back-pain-and-recovery-pt-1/ to get caught up to speed. I was narrowing my search for the best chiropractors in the area. I lived in Germantown, MD but I was willing to travel anywhere in Montgomery County for the best service. I ended up going with ...

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Is Exercise or Nutrition more important for weight loss?

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 ...

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My Journey Through Low Back Pain and Recovery (Pt. 1)

I will never forget June 17, 2011. I fell down on the ground of the house I was living in at the time after I got up from the couch I sat on. I had such a constant sharp pain in my lower back, I could not walk. I crawled ...

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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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CASS Fitness Five Minute Ab Routine (Intermediate to Challenging)

Here is a quick five minute CASS Fitness ab routine that will challenge you. Now, I am not going to say some nonsense like this will get you ripped. Remember, proper nutrition and exercise will get you there. However, core strength is built through ab routines like this. Core strength ...

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