The Evolution of Fitness


America is in serious trouble.

We’re out of shape, overworked, malnourished and completely uneducated on how to live a healthy lifestyle. How to exercise and fuel our bodies with healthy, nutritious food is more than a lost art for most, it’s a skill set that was never learned. As a nationally certified personal trainer and fitness nutrition expert it’s my mission to bring the truth to those who search for it.

Be ready to be shocked because many of you are about to find out that what you thought you knew about being healthy is far from the truth. Unfortunately, we are constantly mislead by food companies and a greedy corporate fitness industry that thrives on our lack of education to take your money and leave you with nothing but hopelessness.

Now get excited because with CK Fit Notes that’s all about to change. You’ve found a completely free resource that can give you the knowledge and motivation to be the best you can be both physically and mentally. If you’re willing to dedicate yourself to taking pride in the one body you were given and build a foundation for success in all aspects of your life using the tools CK Fit Notes provides you can change your life. Whether you’re new to working out or have hit the gym for years there’s something here to help you better yourself. Decide what you want out of life and get ready to work for it.

I recommend starting with my Nutrition section and begin taking the steps towards building a genuinely healthy diet. In today’s society eating right is extremely hard work and I recommend you gradually make small changes to build your shopping/cooking routine. Eating is what got us where we are as a nation and without proper nutrition time is the gym is wasted and ineffective.

I encourage everyone to email me with questions as well as feedback and requests concerning content ( One day at a time we’ll pursue greatness together.


“It’s hard to achieve greatness, but even harder to accept that you could have been great”


Hopefully you’re here because you want to lead the healthiest, fittest lifestyle possible (not to mention look your best). Whether you’ve worked out for years or are new to the fitness game I recommend everyone start here with the base full body circuit and Common Misconceptions. Once you’ve established this base routine use the other sections to build a program geared toward your specific goals.

Some of you may already know the basic exercises outlined in the video, here is the full body circuit that I follow when I’m looking to shred body fat while building lean muscle and improving my conditioning. Many of you with resistance training experience will find that the exercises are nothing extraordinary that you haven’t seen before, it’s the method in which they are put together that makes this extremely effective. There’s no such thing as “fitness secrets” that produce serious/long-term results in a matter of weeks; you need to commit to working hard and being consistent with your workout regimen and diet.

Perform the follow exercises one after the other with minimal rest between using resistance that challenges you for 10-15 repetitions.

1. Dumbbell Flat Bench Press

2. Dumbbell/Bodyweight Squat

3. Dumbbell Bent Over Row

4. Dumbbell/Bodyweight Lunge

5. Dumbbell Curl to Press

6. Front/Up & Down Plank

After doing 1-6 you’ll rest for 2-3 minutes and then repeat until you’ve completed the circuit 3 full times. You’ll want to watch your overall time it takes to complete the 3 rounds to track how you improve with your conditioning and recovery as your time decreases.

Like I mention in the video your time in the gym should be all business and if you treat it this way you’ll see the results you want.


Ok everyone first things first- IT’S TIME TO FORGET EVERYTHING YOU THINK YOU KNOW ABOUT WORKING OUT! Don’t take it personal, but most of you are wasting time when you workout because what you think works really doesn’t. Let me first address some of the most common misconceptions I encounter on a daily basis:

1.”Cardio is the best way to lose weight”: While cardio does burn calories and can help with weight loss it is by no means the effective way to do so. You girls especially think that when its time to get into shape the most important thing you need to do is hit the treadmill/elliptical. The truth of the matter is that strength training is the most effective way to burn calories in a workout as well as in a 24 hour period. What I mean is that strength/resistance training (free weights) is more demanding on your body and encourages lean muscle growth which will speed up your metabolism and help you burn more calories in a day. Cardio should merely be viewed as a compliment to any strength training regimen as a way to improve your conditioning and help you recover faster during your strength training sessions!

2.”What is the best Ab exercise to get a 6 pack?”: It’s time to stop doing 500 crunches and killing your back while trying to lose that beer belly because THERE IS NO SUCH THING AS SPOT REDUCTION. Spot reduction is the idea that “if I work this area, I’ll burn the fat off of it”. Unfortunately our bodies can only drop body fat as a whole and we cannot manipulate it through exercise to lose fat in specific areas. Everyone has abs, without them we wouldn’t be able to stand up. However, if you have a high percentage of body fat that six-pack is covered up. The best way to a lean, sexy stomach is to base your workouts around compound, full body movements put together in a circuit format that will maximize total calorie burn. The only benefit of isolating abs is to make them stronger to help you execute those full body movements better. Don’t believe me? As I post my daily workouts/tips watch how often I do strictly ab days….never.

3. “I’m trying to get bigger so I’m lifting heavier weight, lower reps”: Actually guys that method is most effective for increasing strength as opposed to size. I explain it like this: if you do 5 sets of 15 reps (75 reps total) versus 5 sets of 5 reps (25 reps total) which method are you doing a higher volume of total reps? Obviously the 5×15 and it is this type of method that would give your muscles reason to grow and physically get bigger, as opposed to lifting a heavier weight less times (5×5 method) which encourages strength gains. STRENGTH DOES NOT EQUATE TO SIZE.

4. “I don’t want to lift weights because I’m afraid I’ll get bulky”: I’m mostly talking to the girls here and I hate to break it to you but if you or a girl you know has gotten bulky from free weight training it’s because they didn’t address their diet to lose body fat when they started training. Instead, you simply built quality lean muscle under the body fat that was there to begin with and now you have thicker limbs and are pissed off. This is part of the reason nutrition is just as important as training correctly and why I address it just as much on CK Fit Notes as I do training regimens/techniques.

5. “I’ll never get in shape because I don’t have 2 hours to commit to exercise everyday”: Unless you are a bodybuilder or professional athlete there’s no reason you would need to exercise more than 45-60 minutes 3-5 days a week to achieve a great body. It’s not about how long you work out, it’s about how SMART and how HARD you train. The mistake many people make, guys especially, is doing one exercise and then sitting around for 5 minutes until the next set. I train myself and all of my clients around the circuit mentality (one exercise after the next, rotating between body parts to allow active recovery) with a max of 90 seconds rest between exercises but ideally 30-60 seconds. Circuit training keeps the heart pumping, improves cardiovascular conditioning, burns the most calories and the icing on the cake is it is the most time efficient……if it works the best and takes the least amount of time you’d be a fool to train any other way.

These are the most common myths that I battle to educate gym members about every single day……no need to raise your hand but I’m sure all of you believed at least one of these at some point in your life, I know I did.  At the end of the day the one common denominator of any specific fitness goal is importance of managing body fat to an ideal level (6-12% for guys and 14-22% for girls) for your age.

To start building your own circuit and developing your cardio routine pay attention to my workout posts that will cover this process from beginner to advanced ability. It’s all about education and learning how to workout properly and effectively doesn’t happen over night…..have patience and committment and I’ll keep giving you the knowledge.


It’s crucial to set measurable goals and assess yourself so that you can track your progress. Too many people go to the gym without a plan and have no idea where they’re starting so how will you know if anything you do is actually working?

The first thing I recommend doing is taking a before picture and continue doing so once every 4 weeks. Ask your spouse, bf/gf/bff whoever you are comfortable with seeing you in your underwear and take a shot from the front, back and side. We see ourselves in the mirror everyday so it’s tough to see our body changing gradually from day to day, kinda like watching grass grow. Then take these  and line them up in a program like Microsoft paint so that they are side by side grouped together by which angle they were taken, trust me seeing the difference will keep you pumped to keep training & eating right. Also track your weight and body fat if possible (ask a trainer at your local gym to test it).

Not only do you want to track & measure the visual changes, it’s important to test your strength and performance as well. Here is a basic assessment I use myself and put all of my clients through when we first start and I repeat it every month:

1 mile/run walk

Max push ups

Max pull ups

Max body weight squats

Max front plank (2 min max):
Max Burpees in 60 seconds (in place)

Record your scores and retest yourself once a month. Make sure you rest 1-2 minutes between each test, the whole thing should take roughly 20-30 minutes depending on your mile time. Wondering where you should be? Here is a guide outlining scores to determine fitness levels for each gender:

Men:                            Poor/Average/Great                             

Mile Run/Walk       10+ min/7-10min/Under 7 min       

Max Push Ups         0-15/15-30/30+                                     

Max Pull Ups           0-5/5-10/10+                                                                                    

Max BW Squat        0-20/21-30/30+                                                                              

Max Front Plank   0-45s/45-90s/90+s                                                                                         

Burpees in 60s       0-10/10-20/20+                                                                      

Women:                             Poor/Average/Great

Mile Run/Walk       10+ min/7-10min/Under 7 min       

Max Push Ups         0-5/5-10/10+                                     

Max Pull Ups           0-3/3-8/8+                                                                                    

Max BW Squat        0-20/21-30/30+                                                                              

Max Front Plank   0-45s/45-90s/90+s                                                                                         

Burpees in 60s       0-10/10-20/20+    

I want to point out that these aren’t nationally recognized standards nor a nationally recognized test. This is how I’ve assessed myself and my clients for years and I don’t feel there is a grading curve when it comes to age and sometimes gender as it applies to fitness. For example,  I’ve worked with 70 year olds that could run a 7 minute mile and do 10 burpees in a minute. The only physical disadvantage girls have is genetically they have less upper body strength potential so you girls get a little bit of a break on push ups and pull ups. Other than that the other tests challenge conditioning and strength that is all relative to your body weight.

Take yourself through this test this week and see where you fall, some of you may find that you’re not as fit as you thought. I’ll be posting techniques this week that will specifically help condition your body to perform better next time you take this assessment.

And in case you don’t know……

Front Plank



2 responses

  1. mary k

    One of my favorite sayings: “People don’t care how much you know until they know how much you care.” This saying reminds me of Casey. He is very knowledgeable on various training methods and nutrition but what I enjoy the most about training with him is knowing that he cares and he focuses on helping me achieve my goals, which are to increase upper body strength and to show ‘Figure’ qualifying definition. He’s gone above and beyond to understand my body type, my weaknesses—physically and mentally. He pushes me to go beyond my limits in a safe manner and he makes sure my nutrition stays accurate with the type of training I am doing. He stays very professional with his attitude and yet he keeps our training atmosphere FUN! I can’t ask for more! I highly, highly, HIGHLY recommend Casey’s services! 😀

    September 8, 2011 at 10:27 am

    • Thanks Mary for the awesome testimonial…..maybe I’ll go easy on ya next session…….ya right

      September 12, 2011 at 8:36 pm

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