Hump Day Booty Move: TRX Floating Lateral Lunges

Try this movement on the TRX if you want to work your backside and target your inner thigh at the same time! Bonus: it works your core like crazy too!

Notes on form:
- 1 foot on floor, 1 foot in single strap TRX.
- Foot in strap: rotate heel downward and knee upward. Keep leg straight.
- Hinge hips back as you bend your standing leg.
- Keep chest as upright as possible with straight spine.
- Aim to bend standing leg to 90 degree angle. Squeeze qlute as you stand.
- Keep downward pressure on TRX strap for entire movement.

Perform 10-20 reps on each side for 3-4 sets.

You can progress this exercise by holding weight as you do it, in which case, perform a maximum of 12 reps per side.

Let me know what you think on IG/TW @cassiebstrong #BStrong!

B Strong,

Cassie B.

Momma B: A Healthy Mind to Guide You to a Healthy Life

Reading the title, you may expect me to preach about meditation, but I'm not going to. Trying to fit meditation into your life can be difficult. I've tried many times but have never managed to successfully make it a daily practice. I keep trying, because I believe in the benefits of it, but on days where trying to quiet my mind causes more frustration than peace, one thing that works for me is taking time to focus on three things I'm grateful for. 

The time it works best for me is right when I go to bed. Instead of letting negative things get me down or thinking about the things I didn't get done that day, I focus on three positive things that happened. By practicing gratefulness, I change my mood and I sleep a whole lot better.

It doesn't need to be difficult - focus on whatever made you smile. It may be your children playing, a beautiful sunset or that you got five minutes to yourself. Plan a consistent time that works for you. It may be sitting at a red light, standing in line at the store, or as you drift off to sleep. Do this each day and you will soon be focused on the many positive things in your life. A positive mind is more likely to embrace change than to fight it. Change your mind and you can change your life. Soon, your goals will feel possible!

What 3 things are you grateful for today? Share with me on Instagram/Twitter @simplypuzzlin #BWell!

 

Hard CORE: TRX Thread-the-Needle

I'm throwing a tough one your way this week! This is NOT a beginner movement - if you're new to the TRX, refer back in the archives for some great ideas to get your body accustomed to this piece of equipment. If you're a "pike-ing pro" after last week's Hard CORE move, give this a go!

Side plank on the TRX is incredibly challenging, and can strain your shoulder girdle if you haven't built up to it properly. Holding the side plank alone may be challenging enough - if so, hold it for 20-60 seconds on each side for 2-4 sets.

Once you're confident with the side plank, go for the thread-the-needle in the video above! Lift your hip away from the floor as you reach your hand under your torso, then lower your hip back in line with your body as you reach your arm to the ceiling. Be sure you're body is still and your feet are not swinging around before you begin your next rep. Perform this for 5-10 reps or intervals of 20-60 seconds on each side for 2-4 sets.

How many reps were you able to get on each side?! Tell me on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.