Hard CORE: BOSU Push-up + Lateral Knee Tucks

Strengthen your core, chest and triceps, plus open up your hips with this exercise! Your lower back will thank you :)

Notes on form:
- With your hands elevated, be sure your hips are a little elevated too so your lower back doesn't sway.
- Elbows travel backward, (dragging along ribcage), not sideways.
- Step entire foot down when you pull your knee forward. Hold it for a breath to give your hip a chance to stretch!

**Also note that you don't NEED to do this on a BOSU - you can totally do this at home, hands flat on the floor.

Try 10-20 reps - depending on how many push-ups you can complete in 1 set - for 2-4 sets.

Share when you incorporate this movement into your workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Snatches + Frog Jumps

Progress the Clean + Squat we tried last week with this challenging movement!

Alternate between 10 single arm Kettlebell snatches and 10 frog jumps, non-stop, for 3-5 sets. These movements will develop the power in your legs and glutes, all while increasing your heart rate.

This superset is a great addition to a HIIT workout, especially when you want to focus on lower body. I'm using a 20lb. kettlebell here, but my recommendation for weight would differ depending on the person. Just remember the weight is going overhead - keep your core tight and lock in your lat by keeping your shoulder pulled down away from your ear.

Share when you incorporate this challenge into your workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

America Runs On Quick Fixes: Why I Gave Up Coffee & Encourage You To Try It Too

“When you don’t feel 100%, it’s because your body doesn’t have 100% of the nutrients it needs.”

I've survived 2 months without coffee! Nope, it wasn't a bet that's finally over with, and nope, I don't plan to drink coffee daily anymore. Wait, wait, wait... with no cash prize, what ever could possess me to stop sipping on the gas that got me through my crazy days?! Well, after Momma B, (that's my mom!), wrote her article "The Best Diet For... Everything", I started thinking that maybe my usual dragging feeling in the morning was not just that I'm not a morning person. I've never enjoyed waking up, and I thought I needed an extra kick to get going. After reading the article though, I thought: maybe my body isn't rejecting early mornings after all; maybe it's expressing a desire for energy. And as much as we hate it, energy for the human body is calories, not caffeine. So I decided to fuel my body with nutrient dense calories when I felt tired instead of turning to the caffeine in coffee. (Clementines have been my go to because they're not overboard on calories, they contain lots of energizing nutrients, and the citrus gives me a natural jolt!) 2 months later, how do I feel? I'm happy, I'm functioning, and honestly, I can confidently say that I'm happier and functioning more efficiently.

I enjoy black coffee as a treat now because I enjoy the beverage. It use to be a daily staple, but it wasn't doing anything to help me through my day. If anything, it was building me up for a hard crash later on.

I enjoy black coffee as a treat now because I enjoy the beverage. It use to be a daily staple, but it wasn't doing anything to help me through my day. If anything, it was building me up for a hard crash later on.

Caution! Brash words are about to follow: coffee is a quick fix. Yeah, I said it. Believe me, I would have told myself off 3 months ago. "Screw your science argument you cold-hearted nerd!" You're reading the words of someone who enjoys hot, black coffee, so honestly, if I didn't believe it made a drastic difference in how I feel, I wouldn't recommend swearing off this daily delight. But I do feel different. In a great way. I don't believe it's so much because I gave up coffee - although I'm sure my body appreciates not dealing with that acidity on the daily. I believe the main reason I feel better is because I focus on nourishing my body with nutrients instead of stimulating it with caffeine.

Coffee does not give you "energy". Energy in = calories consumed; energy out = calories burned. Caffeine is nowhere in that equation of physiology. Know what is in that equation though? Nutrients. The amount of nutrients, (vitamins and minerals), a food contains, in ratio to the number of calories it contains, determines how "healthy" it is. The more nutrient dense a food is, the better it aids your organs and your body in its everyday function. When you feel like you could stand to function better, take a good look at the nutrients you're putting into your body. And no, I'm not talking about vitamins and supplements here*.

Where I'm going with this is: when you don't feel 100%, it's because your body doesn't have 100% of the nutrients it needs. Caffeine isn't a nutrient, it's a stimulant. Therefore, it does not play a critical or even necessary role in your body's ability to function, (no matter how much you try to argue that it might). It's a cold, (pun intended), harsh truth. I'm not trying to convert you - coffee runs through the veins of us New Englanders. And usually we're too stubborn to do things differently... but we also love to be the best. So basically what I'm saying is "What would Brady do?" I believe he'd do what helps his body perform the best it can. A body stimulated by caffeine doesn't always perform better, but a body that's completely nourished will always feel great, perform its best, and recover more quickly. That's the Brady we want and that's the body we should want. So buy some clementines, slice up pineapple, keep packs of berries or bottles of green juice around, and turn to nutrients when you need something to lift you out of an energy slump. With all that good ish in your body, you can't help but feel fantastic. Give it 1 week. Feel the difference - and admit the difference, you stubborn soul! - and you'll know what the best decision is for your body too.

Just the sight of fruits and veggies is energizing! This is totally what your body is moping around waiting for - not coffee.

Just the sight of fruits and veggies is energizing! This is totally what your body is moping around waiting for - not coffee.

*Want to know why I'm not talking about supplements? Here's why: Supplements are called exactly what they are: a supplementation to your diet. If your diet is a crappy one, your daily multivitamin isn't fixing it, it's searching for any tid-bit of goodness you've consumed to supplement. If your diet is generally healthy and filled with nutrient dense foods, your daily multivitamin will offer some extra support in helping you absorb what your body needs to function at its highest potential. I could go on about supplements more, but I'll save it for another day.

Hump Day Booty Move: Kettlebell Clean + Squat

Incorporate this exercise into your leg day workout to target your legs from back to front! Racking the kettlebell on only 1 side also works your core big time! The side that's not holding the kettlebell kicks into overdrive in order to keep you standing upright and not lean toward the extra weight you're holding. Refer back to last week's Suitcase Deadlift as a beginner exercise to help you develop the strength to rack the weight and maintain good posture through your squat in this advanced movement.

Try a total of 10-20 reps for 3-4 sets, depending on the weight you choose, which is determined by your experience level and your goal. I'm using a 20lb. kettlebell here, which I use more for HIIT workouts than strength workouts, as it's not quite heavy enough for developing strength for me, but allows me to move faster, for more reps, for a metabolic effect.

Share when and how you incorporate this movement into your workout and let me know what you think on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.