CASS Fitness

CASS Fitness Cass Fitness is a fitness company based in the Washington, DC area. We provide in-person and online training. Let’s Go!

We specialize in weight loss for time-constrained professionals. In addition, we help you feel younger with mobility and strength training. CASS Fitness, is a subsidiary of Clear Answers Smart Solutions, LLC. We are a fitness and nutrition company based in Gaithersburg, MD, servicing the Washington, DC area. We offer the following services:

One on One Personal Training
Group Training
Monthly Me

al Plans and Nutrition Consultations
Online Personal Training and Nutrition Packages

Our certified personal trainers will work with clients of any race, religion, or gender and a wide range of age groups. We believe great health and fitness is a key to a higher quality of life! We strive to not only make our workouts effective, but we make them innovative, fun, and challenging. Our certified trainers have obtained vast knowledge of different exercises as a result of constant study and research within the fitness industry. Our trainers are qualified and practice the very concepts they teach. CASS Fitness will train you at your apartment complex gym, your home (with or without equipment), or your local park. We understand that budget may be a concern for many individuals. We promise to work within reasonable guidelines in order to facilitate budgetary needs. Our personal training sessions in many cases cost less than personal training sessions would at your local gym. In addition, we travel to you, this makes your sessions convenient, and also saves you time, no matter what your schedule is. Our group classes are intense, yet modifiable for any level of fitness. Our nutrition packages are tailored to your specific needs to help you see long term results from real lifestyle changes, not quick fixes that are not sustainable. Any comments, complaints, concerns or questions can be directed to the following email address: info@cassfitness.net

Thank you for doing business with CASS Fitness!

04/11/2026

You should be doing pull-up bar hangs, especially if you sit all day for work! I enjoy these even as the grip part isn’t fun!

Pull-up bar hangs (dead hangs) provide significant benefits by using body weight to decompress the spine, improve grip strength, and increase shoulder mobility. This low-impact,,,isometric exercise stretches the lats and chest, strengthens the rotator cuff, and improves posture, making it ideal for reversing the effects of sitting!

My next goal is getting 2 minutes. I hit 1:26 in this video. Grip is my weak point here and I’m working hard at improving it.

04/08/2026

There are many things you can change to see permanent results.

Here are 5 things you can do right now to see some results quickly.

Not perfection, but better than where you may be today

1. Have protein with every meal or snack.
2. Sleep 7-8 hours a day
3. 96 oz of water a day
4. 3-4 servings of non starchy vegetables
5. Cut or drastically reduce empty calories out of your drinks. (Soda, alcohol, juice, Frappuccinos)

Start there…build habits like this. Better to do this for the next 3 weeks rather than hop on 3 different fad diets.

04/07/2026

What most Americans eat for breakfast just makes you fatter and more sluggish.

Nobody truly “runs” on Dunkin!

Here’s some tips to keep the fat away as you fuel your day!

It’s not how big you are…How small you are…How tall you are…How short you are…It’s what’s in your heart and mind!Some pe...
04/06/2026

It’s not how big you are…

How small you are…

How tall you are…

How short you are…

It’s what’s in your heart and mind!

Some people see me in the present and think I’ve been in this kind of shape forever!

Trust me, it is the total OPPOSITE!

Anyone who grew up with me knows I was probably one of the most unathletic people they ever met! Despite the fact I was a pretty good cross country and track runner!

I struggled internally and externally for so long.

I started out at 115 lbs and could not bench press the bar! I felt so weak! I had no confidence!

The only thing I was good at catching was a cold!

I got into weight lifting because I felt I needed it! I started feeling slightly better about myself. I fell in love with it!

As many of you know, I talk about when I briefly got fat. I was 195 lbs. I gained 40 lbs in 4 months! Laziness, excessive eating and drinking were the reasons. Not going to sugar coat it!

1 year later, I lost 50 lbs. and kept myself below 15% body fat ever since!

I am now way stronger, I am faster, I can jump higher, and I’m more flexible at age 41 than I was at any point in my 20’s. 9.4% body fat and 159 lbs at my last InBody measurement! I’ve been 5’8 since I was 14, so imagine how skinny I was at one point.

I’m nobody special! In fact, I know the cards have been stacked against me since day 1!

If I could do this, you can too!

I’ve been in the trenches. I know what it’s like to struggle, to go through injuries, to have unhealthy relationships with food and to be insecure about my body.

04/02/2026

The ski erg is one of my favorite pieces of equipment. At 42, I can still go intensely without feeling like I can barely walk the next day!

Eat Better, Not LessStarving isn’t discipline.It’s a fast way to quit.If you’ve been eating less and still not seeing re...
03/31/2026

Eat Better, Not Less

Starving isn’t discipline.
It’s a fast way to quit.

If you’ve been eating less and still not seeing results, this is for you.

You’ve been told fat loss is about cutting food. So you skip meals, avoid carbs, and ignore hunger. It works for a few days. Then the cravings hit, your energy crashes, and your progress disappears.

You don’t have a discipline problem, you have a fuel problem.

Your body doesn’t want perfection. It wants nourishment. When you eat too little, your metabolism slows, your recovery tanks, and your willpower fades.

The fix? Eat better, not less.

Here’s what that actually looks like:

– Eat 25–30g of protein per meal (that’s a palm and a half of chicken, fish, or eggs).
– Add one colorful food to your plate every time you eat.
– Keep your carbs around your workouts or your most active part of the day.

Stop thinking food is the enemy. It’s the reason your body has the energy to train, recover, and burn fat.

You’ll know you’re doing it right when you stop feeling starved and start feeling steady.

This isn’t about restriction. It’s about building meals you can repeat for life.

Can’t believe it’s been almost 10 years! One of our favorite success stories was Kari who had lost over 50 lbs with us....
03/30/2026

Can’t believe it’s been almost 10 years! One of our favorite success stories was Kari who had lost over 50 lbs with us. She overcame many struggles and obstacles to get to where she wanted to be!

If people say their journey was easy, they’re probably lying!

The right plan, the right coaching, and the right accountability will ensure you get there.

However, the road is rarely smooth. That’s why victory and reaching your goals is so rewarding!

Our coaches have walked the walked, went through their own journeys and have been in many of your shoes when it comes to weight loss!

Out in a new community doing an in-home workout!
03/30/2026

Out in a new community doing an in-home workout!

03/28/2026

How much is too much when you decide to diet?

I highlight the reasons you should not go extremely low when it comes to calories. Sounds like a good idea on the surface, but there’s consequences.

Early morning water is essential to help boost your day and keep your calories down!Drink 16-20 oz of water as soon as y...
03/27/2026

Early morning water is essential to help boost your day and keep your calories down!

Drink 16-20 oz of water as soon as you wake up.

You are dehydrated from the night before. If you consumed alcohol the night before, you can be extremely dehydrated.

Here’s something fun that you should know!!!

Your metabolic rate jumps up by approximately 30% for an hour.

* How it Works: Drinking water, especially on an empty stomach, triggers a thermogenic response as the body works to heat the water to body temperature.

Plus you filled up your stomach and are less likely to overeat, especially when combined with a fiber rich, high protein breakfast.

Drink plain, cold water, or add electrolytes like this below!

10/17/2024

If you knew you COULD NOT fail which one of these would be your goal:

Lose just a little bit of weight
Go down 1-2 pant sizes
Reduce your pain
Gain some muscle
Gain more energy

A lot of success in your fitness journey is mental. If you tell yourself, "No way I can lose 20 lbs!" I've tried many ...
10/11/2024

A lot of success in your fitness journey is mental.

If you tell yourself, "No way I can lose 20 lbs!" I've tried many times and failed", you likely won't be able to do it. Especially as your road gets tough and distractions take over.

If you tell yourself, you can lose it, even if you don't know how, your chances get better.

When you have a plan to follow and accountability, along with a positive attitude, you are much more likely to reach your goals.

Pick a goal that is challenging, but not impossible. Obviously, you don't want to say, "I'm going to lose 50 lbs. this month" or "I'm going to look like the Rock in 3 months", or you'll just set yourself up for failure.

Can you sustainably lose 20 lbs. in 12 weeks and keep it off for good? Absolutely!

Is it tough?
It can be

Do I have to change my habits?
Yes!!!

Do I have to change everything at once?
No, I'll meet you halfway!

With my 12-week weight loss program, you will get my 3 pillars for your long term success!

- Mindset Coaching
- Sustainable Nutrition Strategies
- Customized Workout Programming for the equipment you have available

Here’s what you should do:

If this resonates with you, click the link in the comments to schedule 30 minutes for us to speak if you’ve been struggling with these issues for too long.

Here’s why you should do it NOW:

I have limited spaces available in my calendar. If this resonates with you, book your call today and I look forward to celebrating your victories with you!

I have limited availability so YOU can get the attention you deserve!

Address

Washington D.C., DC

Opening Hours

Monday 5am - 11pm
Tuesday 5am - 11pm
Wednesday 5am - 11pm
Thursday 5am - 11pm
Friday 5am - 11pm
Saturday 8am - 9pm
Sunday 8am - 9pm

Telephone

+12029418942

Website

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