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


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


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


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.





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:
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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