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

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.

MONDAY MOTIVATION: It's Smoothie Season


Looks like the sun and heat is coming out this week and that gets me really excited for some cold beverages this summer (and I don't mean beer ... well, maybe in moderation)!  I am talking SMOOTHIES today!  Smoothies are such an easy way to pack some great nutrition into one glass without too much effort.  I like to prep them on the weekends by putting all the ingredients (minus the liquid) into a zipped plastic bag and storing it in the freezer.

MONDAY MOTIVATION: 5 Simple Exercises in 10 Minutes

MONDAY MOTIVATION: 5 Simple Exercises in 10 Minutes

For those of you who claim you don't have time to workout, this one is for you. We all get busy and sometimes it feels like you don't even have time to take a bathroom break, let alone workout.  BUT, with some prioritization and a few sacrifices, we can all find the time to squeeze in some exercises when it comes to keeping us healthy.  Try getting up 10 minutes earlier in the morning, or find 10 minutes during your workday, or 10 minutes right before you go to bed to give this short yet challenging workout a try.

MONDAY MOTIVATION: Challenge Yourself

MONDAY MOTIVATION: Challenge Yourself

"If it doesn'tchallengeyou, it doesn'tchangeyou"

If you are trying to make changes in your diet or your fitness routines, one thing is for sure - you have to challenge yourself in order to see results.  So, this week, I challenge you to do 2 things ...

1) Make one small change in your diet for the better and try to stick to it every single day this week.  Here are some ideas:
  • No dessert after dinner
  • Drink a full glass of water with lemon right when you wake up

MONDAY MOTIVATION: Someday is not a day of the week

MONDAY MOTIVATION: Someday is not a day of the week

I read a quote the other day that I really liked:

"There are seven days in a week and Someday is not one of them"

It made me reflect on the times I've recently said "Oh I'll get to it someday".  Life is too short to keep saying you'll do it someday.  Obviously you can't do everything you've ever dreamed of right now, but you certainly can make a plan. I went right into my calendar and started making a schedule for the things I knew I had been putting off.

MONDAY MOTIVATION: 5 Easy Steps to Eating Cleaner This Week

MONDAY MOTIVATION: 5 Steps to Eating Cleaner This Week

Another Monday has come and we are fast approaching summer! Get your body feeling it's best by trying these 5 simple steps to eat clean this week:

1 - Drink a glass of lukewarm lemon water first thing in the morning before you do anything else.  This will help to make your body more alkaline versus acidic to get you off on the right track for the day.  Helps with your metabolism, and digestion.

2 - Prep! Prep! Prep! Get your veggies chopped, roasted and packaged, wash and cut up fruit, marinade lean meats, and put together smoothie freezer bags so that you have everything at the ready when a craving hits!

MONDAY MOTIVATION: Stop Making Excuses

MONDAY MOTIVATION: Stop Making Excuses

I don't have time. I am too tired. I don't have the energy. I have too much going on. I'm hungry. I'm stressed. I can't. 

And the list goes on and on.  Sure, we could come up with excuses all day long as to why we don't make changes, but fact of the matter is this ... if you keep making excuses, you'll never make progress.  What it really comes down to is how badly you want something. You have to make changes to see results so how are you going to make changes?