B Strong, Build Stability: 6 Pack Sizzling Core Burner

Work that 6 pack top to bottom & bottom to top with this series!

Here's how it goes:
A. Modified V-Ups x 10/side [not alternating]
B. Double Leg Stretch x 10
Alternate between each exercise until you've completed 2-4 rounds of each!

FORM:
[Modified V-Ups]
- Lay on your back & extend 1 leg out straight, [other knee bent with foot flat on floor], & extend the opposite arm straight up & behind your head, [other arm resting down by side].
- As if you were folding in half, lift your straight arm & leg at the same time & tap your leg with your hand
- The higher up your leg you tap, the easier it'll be; tapping your knee is easiest & tapping your toe is hardest.
- Control the movement as you lay back down, don't just fall back on the mat.
- Avoid using momentum to sit up - don't throw your arm forward to help yourself sit up!!

[Double Leg Stretch]
- Begin with your hands on your shins, pulling your knees toward your chest & lifting your shoulder blades off the mat
- At the same time, extend your legs out straight in front of you & reach your arms straight back behind you as you lay your head back on the mat
- Be sure to pull your lower abs in & squeeze your glutes super tight to keep your pelvis neutral & avoid letting your lower back arch away from the mat
- If your lower back arches no matter what, you're likely extending your legs too close to the floor for your current strength - extend them a little higher until you get stronger!

Which of the 2 did you find most challenging?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: Yet Another 20min HIIT Workout!

Here's another DB Complex you can use on a day when you just can't take the time to get to the gym. For a DB complex, you generally stick with the same pair of DBs for each exercise; if the weight feels super light, work more for speed & if the weight feels super heavy, slow down & focus on power. Feel free to use a couple different pair if you have them available to you though!

Here's the complex
5 Manmakers
10 Alternating 1-Leg Hip Hinge [5/leg]
15 DB Press Jacks
20 Alternating Curtsy Lunges [10/leg]
Repeat AMRAP ["as many rounds as possible"] from beginning for 20min, taking minimal rest between exercises & rounds.

[Manmakers]
- Keep hips square to floor during renegade rows - the wider your feet the easier that is - just don't forget to squeeze your booty & abs tight!
- Hit a solid squat position before you clean the DBs - feet need to be flat
- The clean is a clean, not a bicep curl - it should be a quick, powerful movement snapping your hips front & up under your head as the DBs lift to your shoulders
- Brace your core & squeeze your glutes for the OH press
[1-Leg Hip Hinge]
- Notice that I always put my toe on the floor behind me before I start my hip hinge - this is important if the movement is new to you because it's a warning to your body "hey, I'm going to be balancing on this 1 leg" so that you're ready to balance as that foot gets farther from the floor
- Keep your weight evenly distributed through your standing foot - take note if more weight goes into your pinky toe or big toe & try to even it out
- Keep knee of standing leg soft
- Squeeze the glute of the leg that's lifting to keep the lower back supported
- Squeeze your belly tight & engage your lats to keep your balance as you lower & lift
[Press Jacks]
- You can hold 2 DBs if you'd like - I'm holding just 1 in the video because the individual DBs would have been too heavy for 15 reps!
- Stay light on your feet - if you feel like that's impossible the DBs may be too heavy
- As you press the weight upward, avoid shrugging your shoulders by engaging your lats to lengthen your neck as you straighten your arms
[Curtsy Lunges]
- When you cross your leg behind you, step diagonally backward, not directly sideways.
- Your back knee should bend to a 90 degree angle and should point to the floor - avoid letting your knee tuck under your other leg and point forward, there should be a gap between your back thigh & your front calf
- Your weight should be balanced between the heel of your front foot and across the ball of your back foot [with all 5 toes on the floor!]
- Drive through the heel of your front foot to stand back upright

How many rounds did you get in 20min & what weight DBs did you use? Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Well: Matcha Chia Pudding

I already told you last week that chia pudding is my favorite sweet snack at the moment, but pair it with one of my favorite energy boosters & you've got yourself some raw B Strong energy in a jar!! And with that I introduce you to my Matcha Chia Pudding:

There's something about the matcha, cashew combo I'm obsessed with, but throw any toppings you'd like on there. Shredded coconut is also bomb, btw ;-)

What's Matcha?

Matcha is a powdered green tea. One serving contains 10x the nutritional benefits of a single serving of regular brewed green tea. It contains more caffeine than brewed green tea, but it's amino acid, [the building blocks of protein], content slow the release of caffeine into your blood stream. The gently energizing caffeine, paired with the mind-easing properties of matcha make for a calm, yet alert state of mind that Buddhists have long relied on for their meditation practices.

Why Matcha?

When you consume matcha, you're consuming the entire green tea leaf, rather than just the water the tea was brewed in, which is why the health benefits are substantially higher when you choose matcha over brewed green tea. Matcha has over 100x the antioxidant content of brewed green tea! There are also claims, which I'm sure you've heard, that green tea can boost your metabolism, help detoxify your body & may improve your cholesterol & blood sugar levels. I use it purely for the relaxed & alert mindset it brings me - if any of the other benefits are true for me, that's an added bonus!

Ok, let's get onto the recipe!

As I noted last week, I make individual servings in separate, small mason jars, but if you'd prefer to make multiple servings all in a single bowl or large mason jar go for it! That being said, this recipe is for a single serving, so if you do plan to make multiple servings, multiply the ingredients by however many servings you're looking to make. Also, I tend to keep my serving size fairly small, [I'd say around 1/3c], because I make it in a small mason jar & want to be sure I have plenty of room to add all the tasty & nutritious toppings, [like berries & nuts], I want!

Ingredients:

• 1/8c chia seeds
• [Optional] 1/2 scoop collagen peptides protein powder [I use Vital Proteins Unflavored]
• 1 tsp matcha powder [I LOVE Gotcha Matcha from Match Source]
• [Optional] 1 Tbsp ground flaxseed
• 1 Tbsp raw honey [you can totally use any sweetener you prefer]
• 1/4c milk [I use The New Barn Unsweeted Vanilla Almond Milk]

Directions:

• Pile all these ingredients, in any order you like, into a mason jar or bowl
• Use a whisk or spoon to mix it all up - [or, if you're using a mason jar, just put the cover on tight & shake it like a maraca!]
• Top with any fruit or nuts you find enticing - I highly recommend cashews with this recipe - & enjoy!!
• Refrigerate for a minimum of 4 hours [be sure to check out my "Expert Tip" I shared in my Mocha Chia Pudding Recipe here!]

How did you like EATING your tea?! Groundbreaking right?! Be sure to show off your creations & tell me what toppings you loved to add on your treat on FB/IG/TW. Oh & don't forget to tag me so I can see!! [Remember it's @cassiebstrong.]

B Well,

Cassie B.

B Strong Greatest HIITs: Another 20min HIIT Workout

When you're pressed for time, a 20min DB Complex is all you need to feel like you crushed the gym despite being rushed. For a DB complex, you generally stick with the same pair of DBs for each exercise; if the weight feels super light, work more for speed & if the weight feels super heavy, slow down & focus on power. Feel free to use a couple different pair if you have them available to you though!

Here's the complex:
10 Kneeling 1-Arm Rows [Right arm]
15 Bench Hops
10 Kneeling 1-Arm Rows [Left arm]
15 Bench Hops
20 1-Arm Thrusters [Alternate the arm you do the press w/ & complete 10 presses per arm]
30 Alternating Bench Skip Ups

Repeat AMRAP ["as many rounds as possible"] from the beginning for 20min, taking minimal rest between exercises and rounds.

FORM:
[Kneeling 1 Arm Rows]
- The hand on the bench should be directly under the shoulder of that same arm - I often find clients reach that arm too far forward, which puts a lot of strain on your neck & back
- Keep your spine completely straight by locking in your abs & locking down your lats [pull your shoulders away from your ears & lengthen your neck]
- Keep your chest square to the bench throughout the entire movement - I often notice clients initially let their trunk twist too much, by lifting the shoulder of the working arm to high when they row & letting that shoulder fall toward the floor as they lower the DB. Think about keeping both shoulders side by side, without letting the shoulder of the working arm lift & lower much at all.
[Bench Hops]
- Like the rows, keep your hands directly under your shoulders rather than reaching out in front of you
- Stay light on your feet, keep your lats engaged & keep your lower belly tucked in tight
- If you need to do a double hop on each side in order to feel like you're in control of the movement that's totally fine!
[1 Arm Thrusters]
- Begin holding each DB up by your shoulders
- Both DBs stay there as you squat down
- When you squat, be sure that the weight loading the front isn't rounding your shoulders forward & collapsing your chest - engage your lats! Keep your chest open & proud
- That being said, don't over-exaggerate your proud chest & let your lower back arch - keep your lower abs & glutes engaged to avoid that
- Powerfully explode up from the bottom of the squat to give the DB you're pressing a little momentum to shoot straight up to the ceiling
- Although your arm is traveling upward, it's important not to let your shoulder move upward & shrug to your ear - keep your lats engaged!
[Alternating Skip Ups]
- When you step onto the bench/step, be sure you put your entire foot on, including your heel, so that you don't slip off and nail your shin [a little wisdom from someone who knows the pain!]
- Pressing your heel down into the bench as you skip upward will better engage your glutes & hamstrings; pressing only with your toe as you skip upward will target your quads [I don't recommend the latter if you have irritable knees]
- If the skip doesn't work for you, eliminate the hop & just make it a step up - it's lower impact on your joints, but will still work the same muscle groups & if you maintain a quicker pace like the skips you'll still get your heart rate up!

Which of the exercises was toughest for you to push through?! And how many rounds did you finish in 20min? Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs: At Home HIIT Cardio Drill

This drill is definitely one of the hardest finishers we've ever done in B Strong Body Fix - it's not for the faint of heart!!

Here's the drill:
A. 30sec x  Quick Feet [count to 3] + 1 Power Jack
B. 30sec x 4 Scissor Hops + 2 Switch Lunge Jumps
C. 30sec x Broad Jump + 180 Hop + Tuck Jump
Complete 2-4 rounds with no rest between movements or rounds

FORM:
[Quick Feet + Power Jack]
- Stay light & quick on your feet
- A power jack is a jumping jack where you always land with your knees bent, whether your feet are together or apart
- When your feet move together, try to land them at least 6in apart still & avoid letting your knees collapse together when you squat
[Scissor Hops + Switch Lunge Jumps]
- Stay light & quick on your feet
- When you jump, be sure to land in a proper lunge: both knees are bent, shin of back leg is parallel to floor, front foot is flat & back foot only the ball of your foot is on the floor
- Pull your belly tight and drive through your front heel as you spring up for your switch jump
- When you land, be sure to land softly so that your knees don't experience too much impact
[Broad Jump + 180 + Tuck Jump]
- The squat before the broad jump is essential - the bend in your knees will make your jump more powerful & reduce the impact of the landing on your knees
- From that squat position, thrust your hips & throw your arms forward as you take the biggest leap you can with both feet at the same time
- When you land your broad jumps - BEND YOUR KNEES!
- The 180 doesn't have to be fancy - just jump high enough to give yourself enough time to turn around & land facing the exact opposite direction
- For the tuck jump, land as softly as you can to protect your knees
- When you jump up, pulling your abdominals in as tight as you can helps slow your decent & soften the landing
- When you land, bend your knees so you don't shock your joints. I always say, "land your jumps like you'd catch an egg - soften the momentum of the movement"

How many rounds did you get through your 1st attempt?! It BURNS like a MF, right?! Tell me on IG/FB/TW how it went @cassiebstrong!

B Strong!

Cassie B.