Hump Day Booty Move: TRX Floating Lunge + Hop

Bulgarians are one of my FAVORITE exercises for working my legs and booty. Turning them into a plyo makes for an incredible challenge on your core and an amazing conditioning exercise perfect for a HIIT circuit. You don't have to jump though! In fact, I recommend performing just the lunge for several workouts before you attack the jump. If you'd rather not jump ever, work up to holding some dumbbells or kettlebells as you do your lunges!

Notes on form:
- Keep your weight in the heel of the foot that's on the floor.
- Actively press your shoelaces down into the strap to better engage your core for balance.
- As you bend your standing leg, keep your chest upright, spine straight, and bend your floating leg as you continue to push your shoe laces downward - I often see clients lock out their floating leg, which disengages your core and puts your lower back at risk if you don't have the range of motion for it. Shoot to keep a 90 degree angle in that back leg.

How did you tackle this move? Did you just lunge? Did you lunge holding weight? Or did you jump?! Share with me on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Turn Up Tuesday: On To The Next One

This song always pushes me through sets of exercises where I'm pushing a high rep count, like core work. When I feel like stopping, HOV reminds me: "on to the next one". Tell me what exercise you use this to push through on Instagram/Twitter @cassiebstrong!

- DJ Cassie B

#DJcassieB

Momma B: 1 Simple Food Swap That Made Me Healthier & Leaner

Up until the past couple years of my life, my motivation to change my diet only came from my desperation to get rid of daily headaches and my desire to lose weight. Looking back, now I realize that when I focused on my weight I didn't eat well. Once I learned that eating the right things, (instead of avoiding the wrong things), helped me avoid headaches and migraines, I made nourishing my body my focus. As a result, I lost weight and discovered real food!

What do I mean by real food? Take my breakfast for example: for years I ate Shredded Wheat. It has less than five ingredients and I could pronounce all the ingredients. Those were rules I had heard often, so I figured I was eating something good for me. Well, there weren't as many bad ingredients in it, but there weren't really any nutrients either - my body was less than impressed. I can't tell you one health benefit you'll experience by eating shredded wheat daily.

Now, I eat Quinoa for breakfast. Quinoa has many nutritional benefits. Did you know it's a relative of spinach?! It's high in protein and full of trace minerals like iron, zinc, magnesium, manganese and phosphorus. We all want proper amounts of these nutrients to keep our metabolism in gear, our blood sugar levels in check, and to help our body rebuild and repair our cells as efficiently as possible - to avoid the formation cancerous cells and to keep our skin looking healthy and vibrant!

My favorite way to eat Quinoa is with nuts, maple syrup, coconut flakes and ground flaxseeds. Quinoa is not just for breakfast though! It's commonly eaten in place of rice or pasta. By making this change, and a few other simple swaps, I've lost 12lbs in the last year! Stay tuned to learn about more simple swaps I made to get my healthy back. Make nourishing your body your priority, and the rest will fall into place! 

Hard CORE: TRX Push-Up + Pike

Get ready for a challenge with this one! It's incredibly tough physically, but can also be mentally taxing if the idea of being upside-down makes you nervous. Proceed with caution, but have faith in yourself - this move is super empowering!

The TRX push-up alone is killer for your strength in your chest, triceps and core, and stability in your shoulders. Add the Pike in the mix, and your heart rate will spike as you get a total body burn. Remember to keep your hips at shoulder height, even once you lower down from your pike position. Perform for 10-20 reps or for 30-60 second intervals for 2-4 sets.

How do you feel after overcoming this one?! Tell me on Instagram/Twitter @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hump Day Booty Move: TRX Skater Jumps

I love this plyometric exercise on the TRX because you get serious airtime!! It's so fun to incorporate into a HIIT workout - clients I work with LOVE it because it makes them forget they're working out!

This move will develop your power and get in some serious cardio conditioning.

Develop your power and get some air time with this awesome exercise!!

Notes on form:
- Tuck your elbows into your hips and keep them there.
- When you land on your foot, bend your knee so your joint doesn't absorb the impact.
- It is optional to step your other foot down behind you. Or you can try to keep it elevated like I did in the video (keeping it elevated is more challenging for your core and hips because you're challenging your balance by jumping off from 1 foot).
- If you do keep that foot elevated, kicking it side as you jump will give you extra momentum - think of a dancer leaping to the side.

Perform for intervals of 20-60 seconds for 3-5 sets.

How did you enjoy your play time?! Share with me on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.