Momma B: 4 Habits to Reduce Sugar Intake

How much sugar are you actually eating each day?

Have you ever taken the time to tally up the amount of sugar you eat in a day? I guarantee you will be shocked.

We all eat too much sugar! Even when I was reading labels to ensure I was eating five ingredients or less I was eating too much sugar! The recommended daily allowance for sugar is 25 grams. That is only 6 teaspoons, and it adds up fast. If you drink a small Dunkin Donuts Strawberry Coolatta in the morning on the way to work, you have already taken in more than your daily allowance. That drink alone has 58 grams of sugar! A small French Vanilla Ice Coffee has 24 grams of sugar. Those are examples of beverages we often drink along with our meals. Imagine, between the drink and food, how much sugar you consume in a single meal... It's no wonder we can't lose weight, right?! Sugar isn't merely keeping us fat though, it also plays a large role in the development of many devastating illnesses like cancer, diabetes, heart disease, and many more.

Our bodies do require trace, (small), amounts of sugar to function properly, but the average American is consuming close to 130lbs a year of sugar a year! That certainly isn't a small amount. It's time to be more mindful of the sugar in our diet. Here are a few tips to reduce your sugar intake:

• Eat regular meals. Do not skip breakfast! Start your day eating proteins and vegetables. This will help regulate your blood sugar levels so you'll avoid cravings for sweets throughout the day.
• Eat whole foods. That means food in it's natural form, and, ideally, plant based - lots of fruits and vegetables.
• Move your body! We often reach for sugary treats when we feel low on energy. Find your choice of movement to get endorphins flowing for a natural energy and mood boost. This can help reduce your sugar intake.
• Get your sleep. As I mentioned above, one of the most common triggers for sugar cravings is being overtired. When we are sleep deprived, we reach for sugar to gives us energy. Get yourself on a regular sleep schedule, and be sure you are getting 8-9 hours each night, so that you wake up with ample energy for the day ahead.

Changing any one habit takes time. Focus on one thing from this list at a time to ensure these changes become habits that all contribute to your healthier lifestyle. Be kind to yourself and keep it simple! 

Hard CORE: Plank Toe Tap Series

This series may look familiar to my Body Fix crew - especially when done to "Where Are You Now" by the Biebs ;)

Perform 10-20 reps, (all 4 toe taps = 1 rep), for 3-5 sets.

Notes on form:
- Hips only lift higher than shoulders when doing the downward dog position to reach your hands to your toes.
- Hips remain no higher than shoulders for knee tuck toe taps.
- Keep your hips square to the floor during knee tuck toe taps (body shouldn't twist).
- Engage your lats throughout entire movement by pulling shoulders back and down while lengthening your neck.

How many reps were you able to make it to on your first set?! Share on IG/TW: @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hump Day Booty Move: Laying Resisted Rainbows

These babies are a doozy!! Don't let the simplicity fool you - they may not bark but boy do they bite! When we did this in our Body Fix routine, people felt their hips for daysssss (myself included)!

Perform 8-15 reps (moving front & back = 1 rep) for 2-4 sets.

Your first couple times doing this, I'd recommend starting with lower reps for 3 sets or keeping it to 2 sets if you prefer to do a higher rep count. The catch with this exercise is that you'll begin to compensate, (use the wrong muscles to get the job done), which could lead to tension that creates pain beyond the soreness. Ain't nobody got time for that!

Notes on form:
- Lay on your side with a straight spine & hips hinged (body in slight angle, not completely straight).
- Put the band at mid-calf, and point the toe of the working leg.
- Keep the knee of your working leg straight through the entire set!
- Keep your hips stacked through the entire set. Don't let your top hip move front and back along with your leg!
- Keep your belly pulled in tight & always be conscious not to let your lower back arch when you move your  leg back.
- Make sure your leg movement draws an arch ("rainbow"). Moving it up & over - instead of just front to back - is what engages your smaller glute muscles, which builds strength in the top of your booty.

How many days did you feel this exercise after you tried it?! Tell me on IG/TW: @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Resisted Leg Lifts & Squat Jack

This is a series we've been doing with the band in Body Fix lately! 3 leg lifts: directly side, diagonally back, and straight back, followed by 1 squat jack, then repeating with the other leg. Alternating back and forth between sides, you can do 10-20 reps per set (5-10 per side).

If you want to make this series a little more challenging - don't alternate between sides! Perform all 5-10 reps on one side before completely just as many on the other side.

Notes on form:
- Slightly bend your knees.
- Pull your lower belly in tight and squeeze your glutes so that your pelvis does not tilt anteriorly or posteriorly (no arched or rounded lower back!).
- When you lift your leg, aim to completely straighten it in the direction you lift before lowering it back to the floor.
- Isolate your leg and avoid using the momentum of kicking it, focus on lifting with control.
- For squat jack, keep your chest up tall and your spine neutral as you jump.
- Drive through your heels as you jump your feet back together.

What song motivated you to get all your reps and sets of this burner?! Share with me on IG/TW at @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: Laying Leg Lifts & Crunches

Do this core-focused movement series during commercial breaks when you watch TV to target the lower abdominals - the "muffin top"! If you've been to Body Fix lately you'll recognize this one ;)

Perform 10-20 reps at a time for 3-5 sets.

Notes on form:
- Laying on your back, press your lower back toward the floor like you're trying to get rid of the gap between your back and the floor. You can get this done by pulling your belly button back and squeezing your glutes to tuck your pelvis forward.
- You can totally keep your head laying back on the floor for the entire series - just squeeze your glutes super tight so your lower back is protected.
- If you're lifting your head, rest your finger tips just behind your ears and pull your elbows wide so that they're pointing at the walls and not the ceiling.
- When you lower a single leg, squeeze your glute of that side to support your lower back.
- Only lower your legs as far as you can without your lower back arching - that could be 2ft or just 2in off the ground, it's determined by your individual core strength.
- When crunching your knees to your chest, suck in your lower belly like you're getting it out of the way of your legs.
- When you extend your legs back out, squeeze your glutes and your quads, (the front of your thighs), and lock out your knees so that your hip flexors don't strain as you lift your legs back up.
- For the crunch with your feet elevated, lift your chest toward your knees with control - keep your chin lifted, elbows wide, and avoid pulling on your head, (you can even move your fingers off your head for this so that you don't feel the urge to pull).
- BREATHE! Inhale during the crunches, exhale while lowering/lifting legs.