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

fitness at home

Partner Motivation Survey Results


In last month's survey we asked about how much you and your partner motivate each other to workout and eat healthy.  About half of you said that you and your partner run or take classes together sometimes and the other half said you don't at all. Most of you said that you and your partner sometimes motivate each other to work out. When it comes to healthy eating, most of you said that your partner poses a negative influence on you.  

Although we certainly understand how it is easy to get into bad habits when you have someone doing it with you, it is also very motivating and reassuring to have someone pushing you when you need it most and catching you when you fall.

MONDAY MOTIVATION: The TIME is NOW

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.

MONDAY MOTIVATION: Making Progress

MONDAY MOTIVATION: Making Progress

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: 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: 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?

MONDAY MOTIVATION: Schedule Your Workouts

MONDAY MOTIVATION: Schedule Your Workouts

Let's keep it simple today ... if you are one of those people who want to get back in shape but keep saying you don't have time, you need to plan better! All it takes is a little planning, willpower, and MOTIVATION! If you want it bad enough, youcanfind the time.  

Everyone is busy, but sometimes you just have to get creative to accomplish your goals.  If that means that you need to get up 20 minutes earlier to fit in a quick routine in the morning, or carve out 30-45 minutes in your work schedule a few times a week to get a workout done during the day then so be it.

MONDAY MOTIVATION: Fitness Ideas for the Whole Family

MONDAY MOTIVATION: Fitness Ideas for the Whole Family

With the burst of warmer weather coming it's been exciting to think about getting outside again, but it also makes me think about how so many people become sedentary during the cold winter months including kids. Being sedentary is one of the worst things you can do for your body.  It can be defined as any waking behavior characterized by a low energy expenditure while in a sitting or reclining posture. Many people, especially those who work in an office can find themselves sitting for more than 12 hours per day!

WORKOUT OF THE WEEK: Fun Fitness - Countdown Workout

WORKOUT OF THE WEEK: Fun Fitness - Countdown Workout

This workout is designed with the "Kid in You" in mind.  Do this workout from 5, 4, 3, 2, and 1 minute of each of the exercises that will make you feel like a kid again (well at least most of them!).  The whole thing will be 15 minutes long, so repeat it 1-2 more times to get in a good sweat and most of all HAVE FUN!

5 minute circuit:

  • 0-1:00 - Jump Rope
  • 1:00 - 2:00 Hopscotch (either set up a real one or just imagine it & go back and forth)

WORKOUT OF THE WEEK: Indoor Conditioning for Runners

WORKOUT OF THE WEEK: Indoor Conditioning for Runners

The winter has arrived folks, which means if you are a runner, things get a little trickier with your workouts.  But don't think about it as a setback.  Instead, think about it as an opportunity to work on cross training and strengthening the muscles that make you the awesome runner you are!  

Here is a great Strengthening routine that you can work into your weekly schedule.  Be sure to get in a good warm-up prior to starting and do some active stretches as well.