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01 Aug 2017

  There is one thing that is for sure, not many people love cardio. The process does not have to be boring as many people tend to think. There are various fun workouts that you can try and you will fall in love with the whole process. If you are yearning for some positive changes on your body, it is time you give cardio a chance. The only trick is figuring out the movements that will aid you achieve your goals. Among the best movements include; the Stairmaster, plyometrics, running…

11 May 2017

Earlier this week, we came across an excellent article on MyFitnessPal, which listed 67 Science Backed Weight Loss Strategies. From the list, we came up with some of our favorite numbers. I personally have used many of these strategies, and I recommend them to my clients. There are some new ones on here as well that I will share with my clients and everybody reading this article. Here are some that personally helped me out and have helped out my clients. 7. Prioritize your pantry - It is recommended to…

30 Apr 2017

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…

11 Dec 2016

Our certified personal trainer, Deonte Toliver demonstrates this TRX Plyo Single Leg Lunge, which is an advanced move he has had his football clients and players perform. This is also an excellent exercise to help build full body strength and torch body fat! For more information about Deonte, check out his profile at http://cassfitness.net/trainers/deonte-toliver/ You can also book Deonte for one on one sessions in the Washington, DC area or online sessions anywhere you have a computer connection! Watch the full video demo below!

25 Oct 2016

We are excited to bring to you a truly accurate and detailed body composition analysis with the InBody Body Composition Analyzer. Get the accurate results from the analyzer many professional bodybuilders use. You do not have to be a bodybuilder to use the InBody Body Composition Analysis device, however. The information you will receive is beneficial to your health. You see the whole picture, not just your body fat percentage number. Your health is your most important asset! Handheld devices tend not to always be 100% accurate. Caliper testing is…

16 Sep 2016

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…

31 May 2016

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.…

25 May 2016

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…

19 May 2016

Over the next few weeks, I will show you how I shake up cardio and utilize it as a fat loss and strength training combination. I lift weights four to five times a week, and I work out five to six times a week. Usually Tuesdays are a good cardio day for me. Mondays have recently consisted of supersets with biceps and triceps often taking no breaks except to go to my next group of exercises. I finish off with running speed work mainly outdoors when the weather is nice.…

03 May 2016

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 much? Here are a few reasons why they have popped up in many CASS Fitness workouts, including the regular routines of our trainers: Battle Ropes are an excellent tool to spice up your cardio and strength routine, no matter what…

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