B Strong Fitness Guides Debut TODAY!

I'm so incredibly excited to offer you the B Strong workout experience... anywhere! Whether you need a workout you can do in your living room, or you're looking for a way to multitask as both a beach bum & a fitness freak, I gotchu with the #BStrongBody!

To clarify: a B Strong Body is a body with the ability to perform physical challenges that make its owner, [that's you!], feel empowered. I created this guide to help you achieve that body!

5 HIIT Workouts. 6 Week Schedule. Video Tutorials for the Guide & Each Exercise.

Want to see the full description?! Check it out here!

B Strong Build Stability: Core Burner "6 Inches" + Rhythm Bicycles

I love this burner we've been doing in B Strong Body Fix because it really targets your lower abs, [the "muffin top"], & it's low impact, yet super challenging. Sometimes getting a good sweat without ever leaving the mat is all your body wants or needs. Give it a try!

Here are your exercises:
A. "6 Inches" + Crunch x 10-15 reps
B.  Rhythm Bicycles x 10-20 reps [5-10/side]

FORM:
[6 Inches + Crunch]
- Begin laying on your back w/ your legs straight - lock your knees & squeeze your quads, [the front of your thighs], tight
- Pull your lower belly in & squeeze your glutes tight so that your lower back is pressing down toward the mat
- Keeping your legs straight, as well as your abs, glutes & quads squeezing tight, slowly lower your legs down until they're 6in off the floor
- If you find that you aren't able to keep your abs, glutes & quads all tight, or your lower back starts to arch/ache when your feet get that low, only lower your legs as far as you can while keeping all those muscles engaged
- Once you've lowered your legs as much as you can, pull your lower abs even tighter as you crunch your knees into your chest
- Extend your legs straight back up into your starting position & repeat
[Rhythm Bicycles]
- The "rhythm" is: "switch, switch, switch, hold; switch, switch, switch, hold"
- Finger tips are placed lightly behind your ears & elbows are kept open wide by squeezing your shoulder blades together behind you
- If you're beginner: start w/ your shoulder blades resting on the floor, then lift your left shoulder blade off the floor as you crunch your right knee to your chest & vice versa
- If you're not beginner: start w/ your shoulder blades OFF the floor & twist your chest to face the knee you're crunching
- Whichever leg is not crunching should be straight
- That straight leg: the closer your foot is to the floor, the more challenging it's going to be. So if you're having a hard time keeping it straight or feel your lower back straining, extend it higher off the floor.

How many rounds did you have to do before you felt the burn?! Comment below!

Momma B: I Still Make Mistakes... But I Always Recover

Now that I’ve completely changed my eating habits and I've sustained my new lifestyle for over a year, what I'm starting to learn is that my body is not going to let me behave like I use to. I was once the Queen of processed foods. Not only that, but processed foods that were easy and ready NOW, or I wasn’t going to bother with it! I always believed I was buying “high quality” and healthier processed foods. I read every label. Every. Single. Label. I even managed to commit to finding and buying foods that only had five ingredients or less. I put in all that effort, and STILL... I didn’t feel well. Since the Institute of Integrative Nutrition came into my life in 2015, that all has changed so much. I no longer suffer from daily headaches, regular migraines, neck and shoulder pain; I’m no longer lactose intolerant, my acid reflux is no longer an issue, and I no longer struggle with constipation or lack of sleep. All of that improved once I started eating more nutritious foods and taking less prescription medications. I’m not sure why our doctors aren’t asking us what we eat and drink, but I’m living proof that the food you eat can be your medicine or your poison. 

Eating out often isn’t enjoyable for me anymore. I know... what a shame! I struggle because I live in a location in Maine where there are so many franchise restaurants and local, sustainable food options are lacking. When I am out, I try to make the best choice I can, but man! Sometimes even the best option on the menu is still not a great option. As I scan the menu, I'll think back to what would have caught my eyes just a few years ago. The kids were involved in activities, and we were on the road a lot, so we would eat out nearly every weekend. Back then, when I was in the vicious cycle of feeling unwell and tired, I didn’t notice how the foods I chose affected me. Now that I don’t fill myself with all those processed foods constantly, I notice immediately when and how those foods affect me.

I ventured to Portland recently, and I didn’t want to cook when we got home, so I suggested we eat out. There's a burger place there, known for their gourmet burgers, and I thought how bad can a burger make me feel?! A gourmet burger, versus a fast food option, sounded safe to me, but I was wrong! I ordered what I thought to be the best burger on the menu – it didn’t come in a bun, it was wrapped in lettuce, and I even swapped the fries for broccoli. I was tickled pink with the choice I had made, versus what I would have chosen just 3 years ago. We weren't even finished our drive home when I realized that burger was not going to settle well at all. For the next three days I felt negative effects from that burger. Needless to say, it was another learning opportunity. As much as I tell myself I hate learning opportunities, they really do keep me moving in the right direction. 

Dr. Mark Hyman says the cure for what ails us can be found in our kitchen. From my personal experience, I completely agree. The food-like substances offered by the industrial food system trick our taste buds into momentary pleasure, but our biology rejects the junk that can wreak havoc on our genes and hormonal/biochemical pathways. The variety of flavors of processed foods may make you happy momentarily, but the scary thing is that your brain can become addicted to these sneaky combinations of fat, sugar, and salt. This addiction is dangerous because our biochemistry cannot properly break down and dispose of these foods. Since the cure for what ails us is in our kitchen, the best thing we can do is start preparing more meals at home. 

You can start today with these 3 simple steps:

• Shopping cart makeover
• Fridge makeover
• Pantry makeover 

Food is truly the best investment for your health! Choose locally grown, organic, whole foods as often as possible, but, most of all, focus on nourishing your body. Would you like some personal guidance in your journey through your shopping cart, refrigerator and pantry makeovers? Contact me today: simplymindbodyhealth@gmail.com for your free wellness consultation! 

Be Well,

Momma B.

B Strong Build Stability: Laying Sit Ups + Crunches Series

Oooo baby, get ready to feel that burn with this one! One of the greatest misconceptions about exercise is that moving faster will always increase the intensity... but this exercise will prove otherwise! I recommend trying Level 1 your 1st go at this, but if you feel like you need to take things up a notch, try Level 2, [or maybe even 3!], in your last couple sets.

FORM:
[Roll Up Sit Up]
- Begin laying on your back with your knees bent so your feet are flat on the floor.
- Reach your arms straight up to the ceiling. [Not back behind your head... throwing your arms forward to give you momentum for the sit up is CHEATING!!]
- Pull your lower belly in & back as you lift your chest & peel your spine off the floor until you're sitting upright w/ proper posture.
- Keeping your lats engaged, [shoulders back & down, neck long], curl your tailbone under by tucking your pelvis forward & lower yourself back to the floor vertebrae by vertebrae until you've returned to your starting position.
[Crunch]
- Begin laying on your back with your knees bent so your feet are flat on the floor.
- Reach your arms straight up to the ceiling. [Not back behind your head... throwing your arms forward to give you momentum for the sit up is CHEATING!!]
- Pull your lower belly in as you lift your chest just enough to tap the top of your knees with your hands.
- Be sure to keep your upper back from rounding as you reach by squeezing your shoulder blades together behind you and pulling your shoulders down away from your ears.

What level are you crushing right now?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: Strength Building, Fat Burning KB Complex

Kettlebells can take a while to master, which is why they're often too intimidating for people. But they're an amazing tool for crafting short, efficient & effective workouts. You want bang for your buck?? You want to learn how to use KB's!! 1 round of this complex takes me about 3 minutes. You'll build strength, get your heart pumping, & provoke a serious fat burn in completing just 2-4 rounds of this series... that's less than 15 minutes!

***DISCLAIMER: Kettlebells are tricky AF! I HIGHLY recommend working 1 on 1 with myself or another trainer to master this movement pattern before attempting this drill. A potential back injury is NOT worth doing this today - wait until you've mastered a simple swing before moving on to this.***

Your goal is to cycle through the complex without stopping, or even putting the KB down. Here's the complex: 5 [Right] Unilateral Suitcase DL + 15 Figure 8's + 5 [Left] Unilateral Suitcase DL + 15 Figure 8's + 5 American KB Swings + 15 Standard KB Swings + 5 Push-up KB Taps + 15 Lateral Hops Over KB. Then repeat for 1-3 more rounds!

FORM:
[Unilateral KB Suitcase DL]
- Feet slightly wider than hip width, toes pointed straight ahead. KB is beside the toe of the side you're lifting on.
- Hinge your hips: stick your booty back while leaning your chest & head forward & maintaining a straight spine.
- Bend your knees until you're able to reach the handle of the bell.
- Once you've firmly grabbed the handle, PAUSE... ensure that 1. your spine is straight, 2. your hips are square, (one hip should not be dropping lower than the other), 3. your shoulders are square (the arm holding the handle should not collapse lower than the other arm).
- Maintaining your straight spine, square hips and even shoulders, brace your core super tight, engage your lats, and drive evenly and firmly through both heels to stand & straighten your legs, squeezing your glutes tight to ensure your spine is fully supported.
- Hinge your hips, bend your knees & brace your core as you lower the KB back down to tap the floor. Once it taps the floor, repeat from the top!

*** The key to KB swings & figure 8's is understanding that the movement pattern of your hips dictates the movement pattern of the bell. If you want the bell to swing back to front, your hips must "swing" back to front. It's NOT a simple squatting motion. Letting your hips move up & down while trying to get the bell to move back to front WILL hurt your lower back.***

[Kettlebell Figure 8's]
- When the bell swings back between your legs, your other hand is reaching back there to grab it.
- Moving your hips just like a kettlebell swing, and keeping your spine straight, snap your hips forward, squeeze your glutes super tight, and swing the bell up in front of your chest to catch the bell, [not the handle, the actual bell], with your other hand.
- When you catch the bell in front of your chest, you do not switch it over to the other hand. Let it go again, and that same hand is the one that reaches behind you to take the handle as it swings back between your legs.
- When you pass it to your left hand, drive through your left foot with power as you snap your hips forward to swing it up in front of your chest.
- When you pass it to your right hand, drive through your right foot with power as you snap your hips forward to swing it up in front of your chest.
- Spine stays straight, always.
- When the bell swings back, your knees soften and your hips hinge, [butt sticks back but spine stays straight].
- To swing the bell forward, act like someone surprised you with a smack on the booty - snap your hips forward and squeeze those cheeks!
- Keep your neck long, lats engaged, & SQUEEZE THAT CORE!
***After you've done 15 Figure 8's, the KB should be in the hand that has yet to complete the Suitcase DL - I did that on purpose... fancy, huh?! ;-)***
--- Now repeat the 5 Suitcase DL & 15 Figure 8's starting on the other side ---

[American KB Swing]
- I bend my knees JUST enough to grab the handle, (my elbows are NOT bent), then, keeping my spine straight, I drive my feet into the floor and snap my hips up over my ankles as quickly and as hard as I can to give the KB the momentum to fly up off the ground. 
- My arms move like I'm zipping up my jacket until the bell is headed toward my jaw, then I snap the KB up toward the ceiling. 
- As I snap the KB upward with power, I pull my shoulders down away from my ears to engage my lats with as much force as possible so that my shoulder joint is locked in and completely stable to support the weight overhead.
**That's a super important step, otherwise you could lose control of the weight... and you do NOT want to lose control of a weight that's directly over your head.**
- Then, my arms control the KB as I reverse the movement on the way down so that it doesn't jolt my shoulder & elbow joints.

[Standard KB Swing]
- Keep your spine straight, always.
- You GOTTA master the hip hinge... if you're back is rounding, that's bad news!
- When the bell swings back, your knees soften and your hips hinge, [butt sticks back but spine stays straight].
- To swing the bell forward, act like someone surprised you with a smack on the booty - snap your hips forward and squeeze those cheeks!
- Keep your neck long, lats engaged, & SQUEEZE THAT CORE!

[Push-up + 2 KB Taps]
- Keeping your feet wide helps stabilize your core.
- The closer your feet are together, the greater the challenge you'll place on your core.
- Your goal, especially during the KB taps, is to keep your hips as still as possible - don't let them twist! Adjust the width of your feet until you're able to control them.

[Lateral Hops Over KB]
- Stay light on your feet
- Go at a safe pace so that you don't land on the KB & injure yourself

Now that's a lot to throw your way... but I'm all about delivering results, and I can promise, [with a reasonable diet & lifestyle], this will deliver!

B Strong,

Cassie B.