The title says it all - lets go!
- DJ Cassie B
#DJcassieB
"After overcoming the initial confusion, stress and frustration, I decided I needed to keep it simple. The first step I took was buying organic frozen vegetables."
Momma B: The 2 Simple Steps I Made To Bring My Healthy Back
Two years ago, I lived off of quick, easy and convenient "foods". I had no interest in eating what I now consider real food. I loved the, (what I now know are processed), foods I ate, and I believed they were "working" for me. I didn't like cooking because I wasn’t creative with preparing meals and always relied on a recipe to do anything interesting. Most of the time, I didn't want to follow a complicated recipe, nor did I have the time. By using packaged/processed foods, I avoided recipes and the pressure to get creative. Moms - is this story starting to sound familiar??
Little did I know, eating this way, my family and I were not getting the nutrients we needed. I never really thought about that part of eating - that by consuming real food my body would get the vitamins and minerals it needed to be healthy and function properly. I was keeping myself and my children fed, with limited sweets and no fast food, so I considered us an exceptionally healthy family. Unfortunately, that wasn't entirely true.
The day I realized I needed to eat better was not an exciting one. I had no idea where to begin and I was so overwhelmed. Going to the grocery store was a horrible experience. I had to change everything I knew and shop in an area that I wasn’t familiar with – the produce section!!! The only thing I ever bought there before was fruit - I had always just heated up canned veggies in the microwave. I had no idea how to prepare fresh produce with meals, or even how to cook it properly.
"Did you know that oftentimes frozen veggies have a higher nutrient content than the "fresh" veggies in the produce section?"
After overcoming the initial confusion, stress and frustration, I decided I needed to keep it simple. The first step I took was buying organic frozen vegetables. Did you know that oftentimes frozen veggies have a higher nutrient content than the "fresh" veggies in the produce section? That's because they are flash frozen shortly after they are picked, locking in most of the nutrient content they have at that exact moment. Alternatively, the veggies that aren't frozen lose more and more nutrients by the hour as they age. By the time they ship across the country or around the world, end up on grocery store shelves, and then finally in your home, they've lost a ton of the nutrients they contained when they were fresh picked. Learning this was my saving grace. I began packing frozen vegetables to eat for lunch. Nothing fancy... How much easier could it be?! I did make sure that it was just vegetables and didn’t buy anything with any sauces or creams. This worked so well with my desire for convenience and my body was delighted to have something it could work with.
I started to notice a positive change in my mood and energy levels within the first week. Then, after several months of eating frozen vegetables, I felt ready to take on another challenge. I started making green smoothies every day! I was so proud of myself! I had never even eaten kale before I started adding it to my smoothies. I didn’t do anything fancy here either. I just used a green leafy vegetable, threw in some fruit, added water, then blended it in my Nutribullet. I knew if I didn’t keep things simple I would fall back to my old habits and just eat more processed foods.
After making these 2 simple changes that added 2-4 more servings of veggies a day to my diet, I realized how simple it was and I started taking my journey to a sustainable healthy lifestyle a lot more seriously. Now, every time I eat I ask myself: “How does this nourish me?” Once I realized that what you eat builds your cells, runs through your blood, serves as your fuel and influences your thoughts, I wanted to be more aware of what I was putting into my body. I didn't want powdery protein bars to make up my blood or ritz crackers and cheese sticks building my skin cells! The last year and a half has been fun experimenting with new foods while feeling my body and mind grow healthier. Was it easy? No, it wasn’t easy. Was it worth it? Yes, it was worth it. It was a process, and though it was slow and tested my patience, it worked for me better than any pill, book or diet ever had.
Hard CORE: Plank Side Bends
I love side bends! Just not for the reason it works my obliques... The reason I love both is because they teach you proper engagement of your lats - something we need awareness of with every movement we make.
The way you engage your lats is by keeping your chest broad and your shoulders pulled firmly down away from your neck. This is what you want to focus on through this entire movement, especially when you've lowered your hip to the floor - this isn't time to rest, stay engaged!
I love the high plank variation best because you achieve a greater range of motion, allowing you to reach up and over at the top, stretching out your entire side through your shoulders, rib cage and hip. It feels amazing!
Let me know how you like this movement on Instagram/Twitter @cassiebstrong #BStrong!
B Strong,
Cassie B.
Hump Day Booty Move: Kettlebell Figure 8's & Lateral Lunges
Looking to work your booty and target your inner thigh? This is the move you want to add to your next workout!
Alternate between 10 Kettlebell Figure 8's and 10 alternating side lunges, non-stop, for 3-5 sets. The Figure 8's are a power movement, developing your core stability and strength in your glutes. When complimented by lateral lunges, which develop your hip mobility and knee and ankle stability, your body is learning a greater range of motion while increasing its power. Limits in range of motion mean limits in your ability to gain strength. Keeping your strength and power movements balanced like this is the key to a successful regimen.
I'm using a 20lb. kettlebell here. My recommendation for weight would change based on your goals and experience level. Just be sure to keep your chest up tall for the Figure 8's. The only thing moving up and down is your butt, not your head! This will protect your back.
Share when you incorporate this movement into your workout on Instagram/Twitter @cassiebstrong #BStrong!
B Strong,
Cassie B.
Turn Up Tuesday: Undressed
I love cooling down and stretching out to this tune. It helps me chill out but stay energized. Follow me on Spotify cassiebstrong for entire playlists and more song ideas!
- DJ Cassie B
#DJcassieB
