Hump Day Booty Move: Lateral Step Up + Squat

We spend way too much time moving in 1 direction: forward. Simply changing the direction of your movement can work wonders for your body! Try this compound exercise: side step up, onto a step 1-2 feet high, with a squat at the bottom. Let me know how you incorporate it into your workout on Instagram or Twitter by tagging me @cassiebstrong and #BStrong. Ok, time to unplug and take a break to work that booty!

Love the burn!

- Cassie B


Momma B Well: Cleaning Up Your Diet

“Rather than following a diet that focuses on what you need to restrict, adopt one that encourages adding in as many good foods as you can. ”

An example of crowding out is choosing to snack on nuts and berries instead of the granola bar you'd usually grab and take on the go. This will give your body more protein and nutrients, less sugar, and keep you full for longer.

Momma B: 

If you are trying to live a healthier lifestyle, but find yourself overwhelmed, try what professionals in the Nutrition field call “crowding out”! I learned about crowding out in my training at IIN. After years of living with chronic headaches and migraines, and trying many different prescriptions, this was the first way that I successfully controlled my condition. The concept is so simple – rather than following a diet that focuses on what you need to restrict, adopt one that encourages adding in as many nutritious foods as you can. 

The great thing about this "diet" is that you don't need to purchase anything to prepare, so you can start today by making one simple change! A great example is: always having a bottle of water with you. As you focus on filling and nourishing your body with water, you will find that you have less room for other options and begin “crowding out” the other beverages you habitually consume.

Be kind to yourself though. It takes time to break habits and adjust your routine. Don’t give up if you have a day that you don’t drink enough water, just get it back into focus the next day. Before you know it, your new routine will be your norm!

Fast Friday: Tabata Arm Workout

It's Friday, so I do believe you're busy - but I also believe you can dedicate 4 minutes to your #Bstrong routine to kick off your weekend ;) Here's a 4-minute arm workout I shared with Self Magazine earlier this summer. Tabata intervals mean you work for 20 seconds and rest for 10 seconds for 8 rounds, with no rest. It takes less than 5 minutes, but man will you feel a burn! Your focus is to push yourself to the most challenging pace you can perform at - with good form of course! Each round you'll become more fatigued and slowly accomplish less and less reps in a round, but that's to be expected when you're pushing yourself to your max!

You can do Tabata intervals with any kind of exercise! So try the link above to get those arms tank top ready, or try Tabata with another exercise for an area you want to focus on today, then share what you did by tagging @cassiebstrong #Bstrong and #TriBeStrong!

B Strong!

Cassie B.