Cassa Health, Fitness and Wellness -  Building Healthy Lifestyles
Build Your Healthy Lifestyle- The Easy Way

Why Long Term Healthy Eating is Better Than Dieting

I found a great infographic from US News the other day that shows exactly what ourBest Life Nutrition Programstands for and why that I wanted to share:

I cringe when I hear someone say they are on a diet. I understand that in some cases, certain medical conditions or eating disorders might require some form of dieting.  However, for the most part, just learning how to eat healthier, be mindful of what, when, how, and why you are eating and creating some lifelong healthy habits can be a game changer.

December Quiz Results: Weight Loss Myths

In last month's quiz, we asked you about some popular weight loss myths that we hear on a regular basis.  There is so much information and so many opinions out there, sometimes it's hard to keep track, but overall, you did pretty well!  Here are the results:

Question 1: True or False? Steady state low intensity exercise for a longer period of time will help you lose more weight than shorter duration moderate intensity exercise because it burns more fat.
Answer: False
While low intensity exercise can actually help burn more fat than high intensity, the total caloric burn will be higher in the later situation (shorter duration moderate-high intensity exercise).

November QUIZ: Thanksgiving Foods Nutritional Values

In this last month's quiz, we asked how well you knew the nutritional values of some of the popular foods on Thanksgiving.  It becomes pretty eye opening when you really break it down as to how much we typically eat on Thanksgiving!  Here are the answers:

Question 1: In a portion size of about 3.5 ounces of white meat turkey without skin (about the size of a deck of cards) what is the approximate nutritional breakdown?
Answer: 175 calories, 6 grams of fat, 30 grams of protein. About 66% of you got this one right!

Dark Chocolate Pomegranate Bark

Dark Chocolate Pomegranate Bark

This healthy holiday treat is sure to be a hit at your next party or gathering.  The dark chocolate and pomegranates serve a powerful antioxidant punch, while the nuts or seeds provide some protein and/or fiber. Happy Holidays and Enjoy!

  • 7 ounces dark chocolate
  • ½ to 1 cup of pomegranate seeds
  • OPTIONAL: ½ cup of chopped almonds, pecans, walnuts, pistachios, sunflower seeds or pumpkin seeds

  • Melt the dark chocolate (about two bars worth) in the microwave or a double boiler

October QUIZ results: Gut Health

Turns out most of you know a decent amount about Gut Health! It's an important subject and can make a big difference in your digestion and how your body absorbs nutrients. Here's the results:

Question: What is the gut microbiome?
Answer:A community of bacteria that form a mini-ecosystem in our stomachs.  You all got 100% correct on this one!

Question:  What percent of all cells in the human body are bacterial cells?
Answer:70%  - Only a little over half of you got this one correct.

Just in time for Thanksgiving - Pumpkin Pie Truffles

Looking for a new recipe for Thanksgiving that will satisfy your sweet tooth, but not throw you over the edge?  These pumpkin pie truffles will provide you with antioxidants from the dark chocolate, and fiber, potassium and vitamin C from the pumpkin! See ... indulgence can be healthy if you slightly alter it (instead of going for that giant piece of apple or pecan pie) and indulge in moderation!  I hope you enjoy these as much as we do!

Pumpkin Pie Truffles

  • 1 cup pumpkin puree

AUGUST QUIZ: Do you know which muscles groups are where?

Last month's Quiz was about how well you could identify muscles and where they are located.  Here are the overall results!

Question 1:Where is your brachialis muscle located?
A: In your arm!The brachialis muscle is the long and strong muscle in your upper arm that helps to flex your elbow. Only 20% of respondents got this one correct!

Question 2:Where is your gastrocnemius muscle located?
A: In your calf!While the sound of the word might seem like it should be in your abdomen (as more than half of you thought), it is actually the most prominent muscle in your calves!

July Basic Fitness Knowlege Quiz Results

Last month we asked you some basic questions to test your fitness knowlege when it comes to cardio and strength exercises and routines.  Here are the results from the quiz.  

Question 1: You are likely not physically fit if you:
A - Become short of breath after walking a short distance
B - Tire quickly when doing every day tasks such as house cleaning, yard work, etc.
C - Feel tired most of the day
D - All of the above

Answer: D
This one was pretty easy and all the respondants got this one correct.


I believe it was Thomas Jefferson that said "Never put off until tomorrow, what you can do today", which is such a great quote when it comes to health and fitness. When you think about it, so many of our unaccomplished dreams are delayed due to procrastination or not feeling "ready" to take on someting. I think a better quote is this:

"If we wait until we are ready, we'll be waiting for the rest of our lives"

I mean, when are you really every 100% fully READY for something new?  When it comes to health and fitness every single minute can make a difference.  So if you were waiting to hit the gym until you felt like you had more time, or you were going to start eating healthier after your birthday celebration, or you were waiting for take that new fitness class until lost 5 more pounds, DON'T!  "Just do it" as Nike says and you will figure it out along the way.



One of the most satisfying things as a trainer is when a client starts to see progress towards their goals and gets a sudden boost of confidence and determination.  It's almost like a light switches within them and many times it's all they need to push them to keep going.  It's such an awesome feeling to watch this change within someone.

It can certainly be hard to get started on a fitness journey, but if you set small goals for yourself, it will surprise you at how much that can make a difference in your attitude and determination when you start achieving them.