All posts by admin

Help! I’m always hungry!


casendra

Why am I always hungry? Are you like damn, I know I don’t have worms! I just ate and I still want more! lol. It’s okay let’s look at some of the reasons why you’re always hungry:

Bored or Stressed: Sometimes you’re not really hungry you’re just bored and eating becomes a favorite pastime or thing to do. Same with stress, it helps you to take your mind off whatever is stressing you and provides “comfort”

Alcohol: Research has shown that drinking alcohol increases the presence of the hormone gherkin which triggers the feeling of hunger

Speed Eating: When you eat too fast the hormone your belly sends to your body to let you know you’re full hungry doesn’t have time

Sleep Deprivation: When your body hasn’t had adequate rest, it becomes more difficult to produce the hormone leptin, which is responsible for allowing your body to feel full

Dehydration: Often, what people think is hunger is actually thirst

Chewing Gum: When gum is chewed, the saliva that is produced is swallowed and sent to the stomach. The body then looks for food to follow which can make you hungrier.

Workout Jam of the week
Baloba by BM feat DJ Leo

Fit Tip of the week
Why workout doing what you hate? Find what you love! Its easier to stay motivated. Click image below to dance it out with me

dancing tips

Nutritional Tip of the Week
So important for us to get in our daily requirement of water and what a fun way to make sure we do it! Try this 30 day drink more water challenge!

30 day bottle

ANNOUNCEMENTS

Ghana

Join me and Kukuwa Dance for our all inclusive annual fitness and cultural excursions in Africa! This year experience fitness, fun, food, dance, relaxation and culture in Ghana and Tanzania !! 2 weeks of epicness powered by our partners TastemakersAfrica for Ghana ( aug 18-28) and CuriousOnTanzania for Tanzania (July 8-22)! Enjoy different workouts, amazing food, film and art festivals, cultural dance, slave castle tours, Safari tours, beach hangouts, spa day and so much more!! You don’t want to miss out!!

It’s $500 deposit to hold your place. Payments towards the trip can be made in full or any installment plan that works with your budget.

Click here for more info and to Reserve your spot for Tanzania or Ghana!

Do you love African Dance, Culture, and Music?
Do you love to inspire and motivate people?
Love to workout in a fun way?
BECOME A CERTIFIED KUKUWA® INSTRUCTOR!

New York Certification January 30th and 31st
MANHATTAN
39 Whitehall St NY,NY
January 30th, 2016 9am-5pm

WESTCHESTER
80 Maple St Scarsdale,NY 10583
January 31, 2016 9am-5pm

ONLINE CERTIFICATION AVAILABLE AS WELL

Click here to learn more and sign up

casen
Tips of dancing

Come dance and workout with me during the week! If you’re not in NYC workout with me live ONLINE

Click here for my schedule
Click here to register to take Class Online with Me!

If you’re not following me and Kukuwa® Fitness already please add us:

Instagram: Coachcassfit and Kukuwafitness

Twitter: Cass321 and Kukuwafitness

Youtube: Cassandra Nuamah and Kukuwa Fitness

Facebook: Wellness with Coach Cass and Kukuwa Dance

New Year New You!
We are going to be Fit and Fabulous in 2016!! Get that daily workout and stretch in and your body will sing your praises!

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5 reasons why this year will be different for you

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You’re not going to procrastinate and “wait” anymore:
You will not wait on perfection, inspiration, permission, someone or thing to change, someone to discover you, a clear set of instructions or an absence of risk. You will put immediate action and next steps to the measurable goals we’ve set for this year

You’re going to Stop Complaining and Make it Happen:
You’re not a tree, you can move. If you don’t like something change it, move it adjust it. If there’s no way, you will make one

You’re going to stop comparing:  
The grass is greener wherever you water it boo! Stop looking at and wishing for someone else’s lawn and cater to and water your own so it will flourish

You’re going to stop worrying:
You’re going to stop stressing and having amnesia about the amazing things God as done for you. You’re going to have faith and rest assure knowing that what is meant to be will be

You’re going to act like you know:
See and act as if you’re already at your goal/vision. It’s a self fulfilling prophecy

Workout Jam of the week
Bobo by Olamide

Fit Tip of the week
It’s a new year and it’s time for the new you!! Here are easy to do workouts for you at home or the gym. Even if you can’t do 25 reps and you can do 10 your body will thank you for getting it in!

Nutritional Tip of the Week
Are you a snacker? Here are some awesome clean eating snack ideas. The key is to always be full by eating small snacks between meals cause when you’re hungry you become ravenous and make the worst food choices

ANNOUNCEMENTS

Join me and Kukuwa Dance for our all inclusive annual fitness and cultural excursions in Africa! This year experience fitness, fun, food, dance, relaxation and culture in Ghana and Tanzania !! 2 weeks of epicness powered by our partners TastemakersAfrica for Ghana ( aug 18-28) and CuriousOnTanzania for Tanzania (July 8-22)! Enjoy different workouts, amazing food, film and art festivals, cultural dance, slave castle tours, Safari tours, beach hangouts, spa day and so much more!! You don’t want to miss out!!

It’s $500 deposit to hold your place. Payments towards the trip can be made in full or any installment plan that works with your budget.

 Click here for more info and to Reserve your spot for Tanzania or Ghana!

Do you love African Dance, Culture, and Music?
Do you love to inspire and motivate people?
Love to workout in a fun way?
BECOME A CERTIFIED KUKUWA® INSTRUCTOR!

New York Certification January 30th and 31st
MANHATTAN
39 Whitehall St NY,NY
January 30th, 2016 9am-5pm

WESTCHESTER
80 Maple St Scarsdale,NY10583
January 31, 2016 9am-5pm

ONLINE CERTIFICATION AVAILABLE AS WELL

Click here to learn more and sign up

Come dance and workout with me during the week! If you’re not in NYC workout with me live ONLINE

Click here for my schedule
Click here to register to take Class Online with Me!
If you’re not following me and Kukuwa® Fitness already please add us:

Instagram: Coachcassfit and Kukuwafitness
Twitter: Cass321 and Kukuwafitness
Youtube: Cassandra Nuamah and Kukuwa Fitness
Facebook: Wellness with Coach Cass and Kukuwa Dance

New Year New You!
We are going to be Fit and Fabulous in 2016!! Get that daily workout and stretch in and your body will sing your praises!




Join Our Mailing List

wellness

If I could just get rid of my stomach!

 

How many times have you said if only I could get rid of this stomach I’d be fine. I think everyone can relate. This is definitely one of the HARDEST areas to get right. But guess what? It actually can be done. It’s not easy by any means but if you are determined it can be done. Unfortunately, it takes more than just sit-ups and crunches to slim down your waist.

Here are tips below to help you get that stomach down:

Stop Stressing:
Stress is one of the primary culprits for high levels of cortisol secretion in your stomach. We gain weight in our bellies when our cortisol levels spike. When this happens, cortisol breaks downs lean muscle (the type of tissue that burns calories most efficiently) and also holds on to fat storage in the abdominal region. So do yourself and your tummy a favor and try not to stress

Stop the Sugar:
Sugar is clearly crack and we crave it like no other. However its one of the number one contributors to that extra belly fat! When you create a spike in insulin levels through added sugar, this shuts down any fat releasing activity of other hormones and then multiplies the the fat storing specifically around the belly for most people. Adding cortisol( the hormone that’s released when you’re stressed) to insulin is like pouring gasoline on a fire. The two together — with excess calories — are the real culprits in fat gain around your little pooch. Added sugar is in everything. Be sure to read the labels and do things like replacing juice and alcohol with water. Or replacing cookies and cake with fruit. Or adding more veggies to your fruit smoothie cause even though its natural sugar it’s still sugar so you want to cut that fructose concentration with a leafy green

Increase the cardio and strength training:
We can’t see that beautiful 6 pack under a layer of fat now can we? We need to shed it down through added cardio and strength training. when you’re running try and run short quick interval sprints for short as opposed to moderate speed. You’ll burn way more calories/ fat cause you’ll be exerting so much more energy. Incorporate more strength training ( resistance bands, calisthenics, weightlifting)as well because the more muscle you have, the more calories you burn even at rest

Cut the sodium:
Sodium retains water and you don’t want all that extra water retention making you not only feel bloated around the abdomen but eventually lead to hypertension if not cut down. Try salt less seasonings like Mrs. Dash or All Seasoning from Trader Joes and cook at home whenever you can so you can control the salt intake

Cut the ‘bad”carbs: Cut those “bad” processed food carbs like cookies, cakes, sodas, sugary cereals and replace them with “good carbs” green veggies and fresh fruits.

Eat to be satisfied: Must you have the “itis” everytime you eat? Does every meal have to be Thanksgiving? Eat to re-fuel and feel satisfied, not rolling over not sure how your pants are going to close every meal. This is how you keep metabolism up and unwanted fat calories down.

Eat Fat: Wha? Eat Fat? yes, Not a typo. I know it sounds counterintuitive, but it takes good healthy fats to burn fat. Good fats include nuts, seeds, avocados, and salmon. These foods are not only rich in Omega 3’s but are full of nutrients to keep you satiated throughout the day and reducing your hunger cravings

Vitamin C: As I mentioned, When you’re under extreme stress, your body secretes cortisol which messes with your insulin production leading to belly fat. Vitamin C helps to balance cortisol spikes. In addition, Vitamin C is good for your and boosts the immune system. There are plenty of food sources that are full of vitamin C including: bell peppers, kale and kiwi

Operation Pooch be gone. Let’s do it!

P.S.- I’m not saying you can’t enjoy your Christmas holiday. Definitely enjoy just know that if and when you’d like for that tummy to go down, these are tips that need to be followed.

Start your day on the right foot and workout with me online live for a quick 30 min everyday! I’ll be doing a“Just Dance” Class ( Tues, Thur, Friday 7am-730amEST) Where I pick different music genres and styles (Kukuwa African Dance, Dancehall, Hip-Hop, Old School Classics, House, Etc) each class for us to jam to and an
“Abs, Arms Assets”Class Sculpting, toning and strengthening our bodies(Mon, Wed 6:45am-7:15am EST).

Click here to register to take Class Online with Me!
 

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Workout Jam of the week

Wo Onane No by Flava and Kwamz

Fit Tip of the week

Compound Exercises there is no better type of exercise to burn the fat off your body than doing compound workouts. These exercises involve multiple muscle groups to do the work so you are burning even more calories at once. It also ensures evenly distributed toning,muscle building and fat burn all over your body

ANNOUNCEMENTS

 

AMAZING NEWS FOR TANZANIA!!! 

So thanks to Curious on Tanzania for helping us to get some lower rates!Tanzania is now $3900 (without flight)!! With flight is $5900
 

It’s $500 deposit to hold your place. Payments towards the trip can be made in full or any installment plan that works with your budget.Please click the link below to hold your space for either Tanzania and or Ghana

Click here to Reserve your spot for Tanzania or Ghana!

The benefit of traveling with us is:

you don’t have to plan anything

the amount you pay includes ALL food, accommodation, transportation, and planned activities and Flights(leaving out of DC and NYC). only thing you have to bring money for is souvenirs or any additional activities outside of what we’ve planned

you get different workouts every morning from ourselves and local fitness gurus of the country coming back  from vacation more in shape then when you left
you eat amazing food all over the country from different amazing resturants, to local hangouts and more

each day your cultural experience is different, exciting and unexpected allowing you to experience high end city, rural/village, and local town life. whether it’s touring on a safari, or slave castle,or dancing and hanging out a local lounge you’ll get an unforgettable experience thats a memory of a lifetime

you also get a chance to give back to the community thru our community service activity

You also get access to exclusive local events such as film festivals, or parties or cultural/entertainment shows

Kukuwa Holiday Boombsey Blast in DC!!
DC Peeps! Saturday Dec 26th. Come burn off all that holiday pie and move your boombsey back on track as we get ready for 2016!

Click here to Register

NYC Family Come dance and workout with me during the week!
Click here for my schedule

I’ll be teaching at Alvin Ailey (55th and 9th ave) December Wednesday December 16th at 6:30pm – 7:30pm

We are having a Sale on all our African Swag Benji Benjilo Gear! Add the perfect African spice to your wardrobe or someone else’s as a nice gift! 20% Off all items!

Coupon Code:
HAPPYHOLIDAYS

Shop Now

 

If you’re not following me and Kukuwa® Fitness already please add us:
Instagram: Coachcassfit and Kukuwafitness
 

Twitter: Cass321 and Kukuwafitness
 

Youtube: Cassandra Nuamah and Kukuwa Fitness
 

Facebook: Wellness with Coach Cass and Kukuwa Dance
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Reset and Cleanse Post Thanksgiving

Hope everyone had an awesome Thanksgiving holiday! Now is the official countdown till Christmas and kickoff for all the holiday parties and guilty pleasure goodness that comes with it. Stay on track and workout with me online live for a quick 30 min everyday for the month of December! I’ll be doing a “Just Dance” Class ( Tues, Thur, Friday 7am-730amEST) Where I pick different music genres and styles (Kukuwa African Dance, Dancehall, Hip-Hop, Old School Classics, House, Etc) each class for us to jam to and an “Abs, Arms Assets”Class Sculpting, toning and strengthening our bodies(Mon, Wed 6:45am-7:15am EST).
Starts Tuesday Dec 1.
Click here to register to take Class Online with Me!

Workout Jam of the week

Look like You by DJ Tajeay

Nutritional Tip of the week

Time to Reset and Cleanse! Post Thanksgiving Detox. So we all know you “went in” for Thanksgiving. It’s okay, so did I. You also “went in” on left overs as well and now you’re trying to think of what detox and cleanse you can do to start over and get it back on track.

Well here’s some pretty simple easy to follow tips that will have you back to normal this week:

No Packaging

Skip the processed and packaged foods full of sodium and preservatives. You want to do whole foods and tons of veggies. Focus on whole, raw, fresh foods – especially fruits and vegetables. Foods like raw baby carrots, bell peppers and salads can flush the body with micronutrients and make a delicious snack.You should try to eat as many super-foods (aka greens)as possible.
Make your own detox drink
Use lemon, cucumber, mint and water for natural detox.  Here is what each of the ingredients do:

Lemon Water

Makes for a powerful detox drink; lemon juice helps to cleanse and alkalize the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass. Lemon also aides in digestion and boosts your immune system

Mint

adds a touch of sweetness without the sugar, and it also helps settle your stomach and aids in

Cucumber

Adding a few slices of cucumber to your water makes for excellent re-hydration, and cucumber contains anti-inflammatory properties.

Eating more fiber

Fiber is the number one nutrient for maintaining proper digestive function and, as such, is a fantastic natural cleanser. Eating more fiber helps your body to rid itself of the toxins, preservatives and other harmful waste materials that have built up in your digestive tract over time.

Increasing your fiber intake helps to cleanse your body by stimulating regular bowel movements, leaving you feeling light and healthy, rather than  bloated and sluggish

The best natural sources of fiber include  fresh fruit and vegetables (especially with the skins left on), beans, lentils and almonds

Avoid Caffeine and Alcohol

Caffeine and alcohol are two substances that should be avoided as far as possible during your cleansing process. The toxins contained in both coffee and alcohol can impair liver and kidney function, which may prevent your body from being able to cleanse itself naturally. If you need a caffeine hit to get going in the morning, GREEN TEA is a much better choice, as it provides a small amount of caffeine in addition to healthy antioxidants.

Healthy Fats

In case you haven’t heard, fat will not make you fat.
Healthy fats give you energy and keep you full for longer, helping you maintain a healthy body weight.When you’re coming off a day (or four) of filling your body with too much alcohol and high-calorie food with little nutritional value, you’ll need to incorporate these healthy fats like nuts,flax seed oil and avocado into your diet to help reduce inflammation, which will help get your body back on track a whole lot faster

Fit Tip of the week

Hate Working Out?

Try these ideas:

Workout with a Friend

Even if you hate working out. When you workout with a friend it makes it more fun and they hold you accountable

Get a New Playlist

Get some new songs that actually get you hype!

Walk or Run instead

Instead of taking car, train, or bus, if your destination is walkable then opt to walk or run there instead so you’re getting your workout in since you had to go there anyways

Classes

If you’re unmotivated to workout by yourself and push yourself finding a fun class will give you the motivation and supportive environment that you need. You can also try and learn new workout styles.

 

ANNOUNCEMENTS

 

 

We are having a Sale on all our African Swag Benji Benjilo Gear! Add the perfect African spice to your wardrobe or someone else’s as a nice gift! 20% Off all items!

Coupon Code:
HAPPYHOLIDAYS
Shop Now
 

WHO IS COMING TO AFRICA WITH US?!!! Tanzania July 2016 and Ghana August 2016! SPOTS ARE FILLING UP FAST!!Reserve your spot today!

 

Early bird Special Ends Dec 1!

Anyone who puts down their trip deposit on or before December 1 receives the following discount off of their total:

Tanzania: $500 early bird discount off

of total cost of trip

Ghana: $250 discount off

of total cost of trip
 

It’s $500 deposit to hold your place. Payments towards the trip can be made in full or any installment plan that works with your budget.Please click the link below to hold your space for either Tanzania and or Ghana

Click here to Reserve your spot for Tanzania or Ghana!

 

 

 

The benefit of traveling with us is:
you don’t have to plan anything

the amount you pay includes ALL food, accommodation, transportation, and planned activities and Flights(leaving out of DC and NYC). only thing you have to bring money for is souvenirs or any additional activities outside of what we’ve planned

you get different workouts every morning from ourselves and local fitness gurus of the country coming back  from vacation more in shape then when you left

you eat amazing food all over the country from different  amazing resturants, to local hangouts and more

each day your cultural experience is different, exciting and unexpected allowing you to experience high end city, rural/village, and local town life. whether it’s touring on a safari, or slave castle,or dancing and hanging out a local lounge you’ll get an unforgettable experience thats a memory of a lifetime

you also get a chance to give back to the community thru our community service activity

You also get access to exclusive local events such as film festivals, or parties or cultural/entertainment shows

Here’s a brief summary clip from our Ghana Sept 2015 trip

 

What to expect…
July 8-22 ( 2 week option)
$6500 all inclusive ( flight,food, transportation,accommodation all activities) cost without airfare is $5000
– Daily Fun Workouts
– Kilimanjaro ( climbing  Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)

July 8-28 (3 week option)
$6900 all inclusive  flight,food, transportation,accommodation all activities) cost without airfare is $5400
– Daily Fun Workouts
– Kilimanjaro ( climbing Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
-Dar es Salaam( Bike Tour, Traditional Cooking Class, Beach Day, traditional Dance Class)

 

NYC Family Come dance and workout with me during the week!

Click here for my schedule
 

I’ll be teaching at Alvin Ailey (55th and 9th ave) December Wednesday December 9th & 16th at 6:30pm – 7:30pm
If you’re not following me and Kukuwa® Fitness already please add us:
Instagram: Coachcassfit and Kukuwafitness
Twitter: Cass321 and Kukuwafitness
Youtube: Cassandra Nuamah and Kukuwa Fitness
Facebook: Wellness with Coach Cass and Kukuwa Dance

December: Deck the Halls with Fit and Fabulous Workout Calendar

Stay on track this holiday season and download my monthly workout calendar and make exercise part of your daily routine! I promise you you’ll feel great!
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a0239bc6-373c-47a3-9b05-06cec961e678

Africa Swag Sale, Kukuwa in DC, Tanzania & Ghana Earlybird Deadline

Happy Holidays Everyone!  Tis the season to typically fall off your  health and wellness plan and try and pull it together in the new year but not if I have anything to do with it!:) I will continue to send you useful tools help you stay on track! I will also be offering online classes for you to workout with me in the mornings starting December 1.

Click here to register to take Class Online with Me!

Workout Jam of the week
Amarula by Roberto

Nutritional Tip of the week
So we all know thanksgiving is one of the ultimate cheat days. Noted! But here are some healthier ingredients swap ideas that you can use


Fit Tip of the week
So for those of you that find it hard and damn near impossible to get in a workout everyday or even one day at all, I challenge you to the “One Song” Challenge. All you have to do is choose 1 Song. Make sure it’s one that gets you hype. And throughout that whole song you have to be exercising. Don’t worry about count or how many reps, your goal is to keep exercising non stop until the song ends. This can be inclusive of Jumping Jacks, Jog in Place, Mountain Climbers, Pushups, Planks, Lunges, Squats, Crunches or intense Dancing. Your choice. And feel free to mix it up. Just don’t stop until the song is finished! It’s only 5 min of your life and 5 minutes of something is better than nothing! You’re never too busy, it’s all a matter of priorities.

 

 

ANNOUNCEMENTS

 

DC! Come burn off that Turkey and move your Boombsey with us!! Black Friday November 27th 10-11am @ 4816 14th Street NW (Dance Loft on 14th) Click the link below or in my profile to register!

REGISTER FOR BOOMBSEY BLAST CLASS

 

We are having a Sale on all our African Swag Benji Benjilo Gear! Add the perfect African spice to your wardrobe or someone else’s as a nice gift! 20% Off all items!
Coupon Code:
 

HAPPYHOLIDAYS
Shop Now
WHO IS COMING TO AFRICA WITH US?!!! Tanzania July 2016 and Ghana August 2016! SPOTS ARE FILLING UP FAST!!Reserve your spot today!
Early bird Special Ends Dec 1!
 

Anyone who puts down their trip deposit on or before December 1 receives the following discount off of their total:
Tanzania: $500 early bird discount off
of total cost of trip
Ghana: $250 discount off
of total cost of trip
 

It’s $500 deposit to hold your place. Payments towards the trip can be made in full or any installment plan that works with your budget.Please click the link below to hold your space for either Tanzania and or Ghana
 

Click here to Reserve your spot for Tanzania or Ghana!
 

 

The benefit of traveling with us is:
 

– you don’t have to plan anything
 

– the amount you pay includes ALL food, accommodation, transportation, and planned activities and Flights(leaving out of DC and NYC). only thing you have to bring money for is souvenirs or any additional activities outside of what we’ve planned
 

– you get different workouts every morning from ourselves and local fitness gurus of the country coming back from vacation more in shape then when you left
 

– you eat amazing food all over the country from different amazing resturants, to local hangouts and more
 

– each day your cultural experience is different, exciting and unexpected allowing you to experience high end city, rural/village, and local town life. whether it’s touring on a safari, or slave castle,or dancing and hanging out a local lounge you’ll get an unforgettable experience thats a memory of a lifetime
 

– you also get a chance to give back to the community thru our community service activity
 

-You also get access to exclusive local events such as film festivals, or parties or cultural/entertainment shows
 

Here’s a brief summary clip from our Ghana Sept 2015 trip
 

 

What to expect…
July 8-22 ( 2 week option)
$6500 all inclusive ( flight,food, transportation,accommodation all activities) cost without airfare is $5000
– Daily Fun Workouts
– Kilimanjaro ( climbing  Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)

July 8-28 (3 week option)
$6900 all inclusive  flight,food, transportation,accommodation all activities) cost without airfare is $5400
– Daily Fun Workouts
– Kilimanjaro ( climbing Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
-Dar es Salaam( Bike Tour, Traditional Cooking Class, Beach Day, traditional Dance Class)

 

NYC Family Come dance and workout with me during the week!

 

Click here for my schedule

 

I’ll be teaching at Alvin Ailey (55th and 9th ave) December Wednesday December 9th & 16th at 6:30pm – 7:30pm

 
 

If you’re not following me and Kukuwa® Fitness already please add us:

 Instagram: Coachcassfit and Kukuwafitness

Twitter: Cass321 and Kukuwafitness

Youtube: Cassandra Nuamah and Kukuwa Fitness

Facebook: Wellness with Coach Cass and Kukuwa Dance

 

November : Operation Amazing Workout Calendar

The weather is starting to change but your operation amazing body will not!! Download my monthly workout calendar and make exercise part of your daily routine! I promise you you’ll feel great!

 

 

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Join Our Mailing List

wellness

Kukuwa in DC,Africa Swag Sale, Tanzania & Ghana Earlybird Deadline

DC! Come burn off that Turkey and move your Boombsey with us!! Black Friday November 27th 10-11am @ 4816 14th Street NW (Dance Loft on 14th) Click the link below or in my profile to register!

 

 

We are having a Sale on all our African Swag Benji Benjilo Gear! Add the perfect African spice to your wardrobe or someone else’s as a nice gift! 20% Off all items!

 

Coupon Code:
 

HAPPYHOLIDAYS

WHO IS COMING TO AFRICA WITH US?!!! Tanzania July 2016 and Ghana August 2016! SPOTS ARE FILLING UP FAST!!Reserve your spot today!
 
Early bird Special Ends Dec 1!
Anyone who puts down their trip deposit on or before December 1 receives the following discount off of their total:
Tanzania: $500 early bird discount off
of total cost of trip
Ghana: $250 discount off
 of total cost of trip
 
It’s $500 deposit to hold your place. Payments towards the trip can be made in full or any installment plan that works with your budget.Please click the link below to hold your space for either Tanzania and or Ghana


The benefit of traveling with us is:

– you don’t have to plan anything

 

– the amount you pay includes ALL food, accommodation, transportation, and planned activities and Flights(leaving out of DC and NYC). only thing you have to bring money for is souvenirs or any additional activities outside of what we’ve planned

 

– you get different workouts every morning from ourselves and local fitness gurus of the country coming back  from vacation more in shape then when you left

 

– you eat amazing food all over the country from different  amazing resturants, to local hangouts and more

 

– each day your cultural experience is different, exciting and unexpected allowing you to experience high end city, rural/village, and local town life. whether it’s touring on a safari, or slave castle,or dancing and hanging out a local lounge you’ll get an unforgettable experience thats a memory of a lifetime

 

– you also get a chance to give back to the community thru our community service activity

 

-You also get access to exclusive local events such as film festivals, or parties or cultural/entertainment shows

 

Here’s a brief summary clip from our Ghana Sept 2015 trip

What to expect…
July 8-22 ( 2 week option)
 $6500 all inclusive ( flight,food, transportation,accommodation all activities) cost without airfare is $5000
– Daily Fun Workouts
– Kilimanjaro ( climbing  Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
July 8-28 (3 week option)
$6900 all inclusive  flight,food, transportation,accommodation all activities) cost without airfare is $5400
– Daily Fun Workouts
– Kilimanjaro ( climbing Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
-Dar es Salaam( Bike Tour, Traditional Cooking Class, Beach Day, traditional Dance Class)

 

If you’re not following me and Kukuwa® Fitness already please add us:

 

Instagram: Coachcassfit and Kukuwafitness

 

Twitter: Cass321 and Kukuwafitness

 

Youtube: Cassandra Nuamah and Kukuwa Fitness

 

Facebook: Wellness with Coach Cass and Kukuwa Dance

 

November : Operation Amazing Workout Calendar

The weather is starting to change but your operation amazing body will not!! Download my monthly workout calendar and make exercise part of your daily routine! I promise you you’ll feel great!

 

89


Join Our Mailing List

Why I am tired

Are you tired of being tired?!

Why am I always tired?!
 

Are you physically and mentally drained? Do you find it hard to leap out of bed, tear through the day, and still have the pep to enjoy your evenings anymore? If you never seem to get enough sleep, are fatigued beyond reason, don’t feel right, have trouble concentrating or making decisions (even simple ones), then it’s understandable why your seemingly unbeatable fatigue has got you down.
If you’re wondering about where your energy went, you’re not alone.
While it may seem out of your control, know that the cycle of tiredness can be broken – sometimes pretty easily. Simple changes can spark a return to your former energic, exciting self.
So why do I feel like this? there are plenty of common reasons for feeling fatigued day after day. Maybe a short-term sleep loss problem has escalated or maybe you’re working too hard and stressed. A big change in your life (like a change in job) could be an issue. Or maybe you’re just not as motivated anymore.Whatever the reason, Here’s some ways to get back that pep in your step.
  • Have Breakfast.

    Even if you don’t feel hungry have something small:
    You’ll be a lot perkier: Studies show that people who eat breakfast feel better both mentally and physically than those who skip their morning meal
  • Superfoods: load up on “superfoods” that will give you that extra boost of energy you need. These foods include:
    • Almonds- packed with vitamin E and Magnesium for energy
    • Leafy Greens-like spinach, kale, arugula- packed with nutrients like iron and chlorophyll that provide energy
    • Pure Dark Chocolate ( Cacao)- packed with caffeine and theobromine that boost energy levels
    • Bananas- provide loads of potassium and natural sugar for energy
    • Blueberries- are loaded with antioxidants and help with cognitive function and better mental agility
    • Eggs- doing egg whites in the morning will not only provide you protein but lots of b vitamins and a steady energy source for the day
  • Eliminate the processed,fatty, sugary, and fried food : The non- nutritious food you’re putting in your body is also causing you to feel drained and unenergized. replace your diet with lean grilled or baked meats (ie. chicken, fish, turkey) Enjoy nature’s candy (fruit) instead of the cavity and diabetes giving candy that will give you a false high, only to have you crash not long after.And drink plenty of water to not only stay hydrated but to help constantly flush out the toxins
  • Eat to re-energize not to rollover: Mind your portions when you eat. We should be eating just enough to feel satisfied and energized. Not stuffing ourselves to the point we just want to pass out. Do yourself a favor and don’t have Thanksgiving every meal
  • Don’t Crash Diet. Eat When you’re Hungry: Having three smallish meals and two snacks throughout the day can keep your blood sugar and energy levels stable all day long. Plan ahead and pack your lunch and snacks!
  • Coffee isn’t the answer:  Caffeine stimulates a temporary rush in blood sugar followed by an overproduction of insulin, which causes a blood sugar crash within hours. This roller coaster not only leads to more exhaustion later but causes weight gain since insulin’s message to the body is to store excess sugar as fat. Replace with drinks like green tea or peppermint tea. Or a green smoothie or juice packed with energizers such as spurilina, wheatgrass and or chlorophyl
  • Please don’t skip that workout!: Do your sedentary bones and muscles a favor and get them moving! Find an activity you like and let that be your form of exercise!
  • Hakuna Matata. No Worries: Relax your life sometimes! There are tons of things you have to do, but make time for the things you want to do and get some work/life balance back into your life.This is key to helping you avoid sleepless nights and having peace of mind

 

Time to wake up:) !!!

Workout Jam of the week
Nutritional Tip of the week
As simple as having warm lemon and apple cider vinegar in hot water in the morning can help boost weight loss, cleanse the liver, stimulate digestion and metabolism, and improve your skin.

Fit Tip of the week
So all of us are different and you have to do what works best for your schedule and your body but let me tell you why working out in the morning is the absolute best in my opinion:
1. You jumpstart your metabolism!
2. Clear your mind and prepare for the day ahead with a clear and alert head
3. You fight the crazy afterwork gym crowd numbers and have your space and peace
4. You’re more likely to follow thru and stick to it if you have to do it first thing in the morning. No end of day excuses.
5. gives you that post of energy you need for the day
6. Helps you not to depend on coffee so much to get that boost you need for those trying to cut down on your caffeine intake
Don’t get me wrong any workout at anytime of the day is better than no workout. So you do what works best for your body and your schedule. I’m just such a huge fan of morning workouts and I wanted to share why:)

 

ANNOUNCEMENTS!
WHO IS COMING TO AFRICA WITH US?!!! SPOTS ARE FILLING UP FAST!!Reserve your spot today!
The benefit of traveling with us is:
– you don’t have to plan anything
– the amount you pay includes ALL food, accommodation, transportation, and planned activities and Flights(leaving out of DC and NYC). only thing you have to bring money for is souvenirs or any additional activities outside of what we’ve planned
– you get different workouts every morning from ourselves and local fitness gurus of the country coming back  from vacation more in shape then when you left
– you eat amazing food all over the country from different  amazing resturants, to local hangouts and more
– each day your cultural experience is different, exciting and unexpected allowing you to experience high end city, rural/village, and local town life. whether it’s touring on a safari, or slave castle,or dancing and hanging out a local lounge you’ll get an unforgettable experience thats a memory of a lifetime
– you also get a chance to give back to the community thru our community service activity
-You also get access to exclusive local events such as film festivals, or parties or cultural/entertainment shows
Here’s a brief summary clip from our Ghana Sept 2015 trip.

As I mentioned spots are filling up quickly and space is limited, and we’d really love for you to join us in Tanzania or Ghana. It’s $500 deposit to hold your place. Payments towards the trip can be made in full or any installment plan that works with your budget.Please click the link below to hold your space for either Tanzania and or Ghana

Early bird Special:

Anyone who puts down their trip deposit on or before December 1 receives the following discount off of their total:

Tanzania: $500 early bird discount off of total cost of trip
Ghana: $250 discount off of total cost of trip

Coach Cass and Kukuwa Annual All-Inclusive Africa Wellness and Cultural Trip July 8th-22nd 2016 (or 8-29th option) to TANZANIA!!
powered by Curious on Tanzania

What to expect…
July 8-22 ( 2 week option)
 $6500 all inclusive ( flight,food, transportation,accommodation all activities) cost without airfare is $5000
– Daily Fun Workouts
– Kilimanjaro ( climbing  Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
July 8-28 (3 week option)
$6900 all inclusive  flight,food, transportation,accommodation all activities) cost without airfare is $5400
– Daily Fun Workouts
– Kilimanjaro ( climbing Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
-Dar es Salaam( Bike Tour, Traditional Cooking Class, Beach Day, traditional Dance Class)
Ghana 2016  Fitness, Fun and Culture will be August 18-28!! 
Click image below to see a little snippet of the fun we had this year

NYC Family Come dance and workout with me during the week! Click here for my schedule

I’ll be teaching at Alvin Ailey December Wednesday December 9th & 16th at 6:30pm – 7:30pm

Shout out to all my Washington DC Family! Kukuwa and I will be doing a pre and post thanks giving boombsey burn Class!! Only $10!

 

Wednesday November 25th 6:30-7:30pm 

 

Friday Nov 27th 10am

 

If you’re not following me and Kukuwa® Fitness already please add us:
Instagram: Coachcassfit and Kukuwafitness
Twitter: Cass321 and Kukuwafitness
Youtube: Cassandra Nuamah and Kukuwa Fitness
Facebook: Wellness with Coach Cass and Kukuwa Dance

November : Operation Amazing Workout Calendar

The weather is starting to change but your operation amazing body will not!! Download my monthly workout calendar and make exercise part of your daily routine! I promise you you’ll feel great!
 

 

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african dance nyc

Operation Amazing! New Workout Calendar, Joining us in Africa

When’s the last time you….
Loved the way your body looked?
Just felt all around amazeballs?!!
When you think about feeling this way no matter what it is food or drink wise that’s keeping you down, it becomes less of an issue when you constantly remind yourself that NOTHING tastes as good as healthy feels! Don’t wait till January 1st to try and work on that feeling again. Start now!!

 

Workout Jam of the week
Nutritional Tip of the week
Are you really hungry? or just bored? or sad? or stressed? Know the difference.

Fit Tip of the week

Strength training is so important. You really want to make sure you’re building that muscle and strength. For those of you trying to lose weight the more muscle you have the more calories you burn even at rest. For those trying to gain muscle mass consistent strength training is going to get you there. Here’s a no excuses 10 minute quickie you can do anywhere.

ANNOUNCEMENTS!
Me and my mother Kukuwa are back from Asia and we’d like to congratulate all of our new Kukuwa® African Dance Instructors in Malaysia, Singapore and Japan!! So proud of everyone! Click image below to see some video

Visit kukuwafitness.com

 

WHO IS COMING TO AFRICA WITH US?!!! SPOTS ARE FILLING UP FAST!!

Coach Cass and Kukuwa Annual All-Inclusive Africa Wellness and Cultural Trip July 8th-22nd 2016 (or 8-29th option) to TANZANIA!!powered by Curious on Tanzania

Click here for more info and to reserve your spot!

 

What to expect…
July 8-22 ( 2 week option)
 $6500 all inclusive ( flight,food, transportation,accommodation all activities) cost without airfare is $5000
– Daily Fun Workouts
– Kilimanjaro ( climbing  Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
July 8-28 (3 week option)
$6900 all inclusive  flight,food, transportation,accommodation all activities) cost without airfare is $5400
– Daily Fun Workouts
– Kilimanjaro ( climbing Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
-Dar es Salaam( Bike Tour, Traditional Cooking Class, Beach Day, traditional Dance Class)

 

Ghana 2016  Fitness, Fun and Culture will be August 18-28!! 
Click image below to see a little snippet of the fun we had this year

I’m Back!! For my NYC Family Come dance and workout with me during the week! Click here for my schedule
best workout classes nyc

If you’re not following me and Kukuwa® Fitness already please add us:
Instagram: Coachcassfit and Kukuwafitness
Twitter: Cass321 and Kukuwafitness
Youtube: Cassandra Nuamah and Kukuwa Fitness
 
Facebook: Wellness with Coach Cass and Kukuwa Dance

 

November : Operation Amazing Workout Calendar

The weather is starting to change but your operation amazing body will not!! Download my monthly workout calendar and make exercise part of your daily routine! I promise you you’ll feel great!

 

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online wellness coaching

Come to Africa with us! Tanzania and Ghana 2016!


Come with us to Africa!!! Each year my daughter Cassandra aka “Coach Cass” and I take groups to different countries in Africa on Fitness and Cultural excursions. So many of you travel with us to Africa without your passports in Kukuwa® class so we figured you might as well join us with your passports!! Nothing but daily fitness, culture, food, dancing and experiences of a lifetime are to be had traveling with us! This year we will be taking groups to Tanzania and Ghana. We’d love nothing more than for you to join us! Space is limited so please read below for information on each trip and reserve your spot for either or both today!

Coach Cass and Kukuwa Annual All-Inclusive Africa Wellness and Cultural Trip July 8th-22nd 2016 (or 8-29th option) to TANZANIA!!

 

What to expect…
July 8-22 ( 2 week option)
 $6500 all inclusive ( flight,food, transportation,accommodation all activities) cost without airfare is $5000
– Daily Fun Workouts
– Kilimanjaro ( climbing  Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
July 8-28 (3 week option)
$6900 all inclusive  flight,food, transportation,accommodation all activities) cost without airfare is $5400
– Daily Fun Workouts
– Kilimanjaro ( climbing Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
-Dar es Salaam( Bike Tour, Traditional Cooking Class, Beach Day, traditional Dance Class)

 

Ghana 2016  Fitness, Fun and Culture will be August 18-28!!
Click here to reserve your spot!

Click image below to see a little snippet of the fun we had this year 
 

If you’re not following us on social media already please add us:
Instagram: Coachcassfit and Kukuwafitness
Twitter: Cass321 and Kukuwafitness
Youtube: Cassandra Nuamah and Kukuwa Fitness
Facebook: Wellness with Coach Cass and Kukuwa Dance

 

ANNOUNCEMENTS

 

My daughter Cassandra and  I are in Asia moving boombseys African Style with Kukuwa® African Dance Workout! We are teaching master classes and certifying instructors all over!

Malaysia Oct 10-19
Singapore Oct 20-25
Japan Oct 26-Oct 31

 


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wellnes

Clean Eating isn’t perfect eating

Clean eating doesn’t mean that you eat “perfectly” never “cheating” never falling for certain not so healthy cravings. It’s about making good food choices 90% of the time because we love and value our bodies and health. Part of life especially during the holidays, special occasions and vacations is enjoyment. It’s enjoyable to have dinner with your friends and share a dessert.
 
There’s nothing wrong with that, as long as majority of your food choices benefit your body nutritionally. Remember that your body is affected by what you do MAJORITY of the time. Not occasionally.
 
For example, if I have a piece of cake at my friends birthday party you’re not going to know I had that cake tomorrow. However, if I make it a week or month long birthday celebration that cake is going to start to show on my back, stomach or in the form of love handles. lol. One “bad” meal is not going to make you unhealthy just like one “good” meal isn’t going to all of a sudden make you healthy. The key is consistency. Same goes for your workouts. You can’t workout once a week or month and expect to see results. Saying all this to say. Make healthy choices and clean eating part of your lifestyle, which isn’t perfect but sure is wonderful! Your body will surely reflect your decisions.
Workout Jam of the week
Nutritional Tip of the week
This is how your portions should look on your plate ideally. Stack up on those veggies and keep the carbs and lean meat to quarters of the plate


Fit Tip of the week

You ever workout or go for a run and feel a crazy side stitch or cramp? Well it’s basically a muscle spasm of your diaphragm which is instrumental in breathing and can get super tired. These cramps are a result of shallow breathing and they’re a little alarm letting you know that you’re not taking deep enough breaths. It could also be the result of an imbalance of blood electrolytes. But to avoid these crazy side cramps first put your hand on your stomach and take deep breaths. If you’re breathing from your lower lungs your stomach should rise and fall. Also you should stretch out the cramp.So if the cramp i son your right side, raise your right hand and lean to your left and vice versa if it’s on the other side. Also try not to eat less then an hour or two preferably two before your workout. Cause that can also cause the cramp as well.


ANNOUNCEMENTS!

We’d like to congratulate our new Kukuwa® African Dane Instructors in Malaysia!!

My mother Kukuwa and I are in Asia moving boombseys African Style with Kukuwa® African Dance Workout! We are teaching master classes and certifying instructors all over!

Malaysia Oct 10-19
Singapore Oct 20-25
Japan Oct 26-Oct 31

Visit kukuwafitness.com

Coach Cass and Kukuwa Annual All-Inclusive Africa Wellness and Cultural Trip July 8th-22nd 2016 (or 8-29th option) to TANZANIA!!
powered by Curious on Tanzania
Click here for more info and to reserve your spot!
What to expect…
July 8-22 ( 2 week option)
$6500 all inclusive ( flight,food, transportation,accommodation all activities) cost without airfare is $5000
– Daily Fun Workouts
– Kilimanjaro ( climbing  Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)

July 8-28 (3 week option)
$6900 all inclusive  flight,food, transportation,accommodation all activities) cost without airfare is $5400
– Daily Fun Workouts
– Kilimanjaro ( climbing Mt.Kilimanjaro)
– Serengeti (National park and Safari Tour)
– Zanzibar ( City and Spice Tour, Spa Day, Film festival)
-Dar es Salaam( Bike Tour, Traditional Cooking Class, Beach Day, traditional Dance Class)

Ghana 2016  Fitness, Fun and Culture will be August 18-28!!
Click image below to see a little snippet of the fun we had this year

FYI starting October 7th I’ll be in Asia returning Nov 1. All my classes will have a Kukuwa Sub

 

 

If you’re not following me and Kukuwa® Fitness already please add us:
 

Instagram: Coachcassfit and Kukuwafitness
Twitter: Cass321 and Kukuwafitness
Youtube: Cassandra Nuamah and Kukuwa Fitness
Facebook: Wellness with Coach Cass and Kukuwa Dance

October: Fall back into shape Workout Calendar

 

The weather is starting to change but your operation amazing body will not!! Download my monthly workout calendar and make exercise part of your daily routine! I promise you you’ll feel great!

 

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