An Open Letter to Men Regarding Women's Body Image

I'm going to be up front with you here.  This is a series of letters of honest observation of the world around me, whether that be social media, mainstream media, big-stream stores, or the high school across the street from me.  It is not meant to condemn or offend, but perhaps open an honest conversation about the lack of modesty and what influences our view of what a woman should look like.

The other letters in this series:

An Open Letter to Mothers Regarding Body Image
An Open Letter to Young Women and Teen Girls Regarding Body Image

To Husbands, Boyfriends, Men in General

Men.  Let's be honest.  You may have read all the other letters on modesty linked above out of curiosity.  If not, I will let you in on a secret.  I spoke of porn.  That is such a bad word in our society, but it's not because people necessarily think its that bad.  I've seen it excused as normal, even justified many times in the media.  Just because it is easier to give in and and look at scantly-clad, fake women, doesn't mean it's normal or what you should do.

The porn industry influences so much.  From Carl's Jr. commercials, to Victoria Secret ads, to more sex scenes on TV, to the fitness industry.  You know what I am talking about.  These are not real women.  You can't have real relationships with these women and you can't expect women in your relationships to be like that.  If you are looking at porn, please STOP!!!

Source: fightthenewdrug.org

Research shows that viewing porn contributes to objectifying woman and diminishing real sexual and physical relationships.  I've known boys who have grown into men with the addiction of porn.  These men get married.  Their addiction is not addressed.  It seems normal to them.  Then, their marriage starts to fall apart.  To quote FightTheNewDrug.org, "Porn kills Love."  These men loved their wives at one point.  Maybe they would even say they loved their wives after their families were torn apart by divorce.  But, they let their addiction to porn reign over their wife, their family, their relationships...their life.

Perhaps you think you have control and only look at it every once in a while.  I encourage you that you don't have control.  Control is NEVER giving in.  It may take a lot of praying, fighting temptation, and asking to be held accountable by loved ones, but there are ways you can make sure you never give in.  It is possible.  So, if you find yourself looking at porn, even every now and then, do yourself a favor, your wife, or future wife a favor and stop.  Don't kid yourself into thinking it's normal or okay.  It can prevent you from having a real relationship, or it can really skew your view of what your real relationship should look like.  It is not worth giving in.

So with that, I want to encourage husbands and fathers. Love your wives, no matter how much weight she has gained since you said "I do," or how much she has put on since having kids.  Love her no matter how much her body may change after having babies.  Love her where she is at and encourage her.   Don't compare her to the porn-influenced media ideas of how a woman should look.  Don't expect her to get back to exactly as she was before kids.  It probably won't happen.  And that's ok.  Having kids has changed the both of you for the better.

Encourage your wife to be woman you want your kids to look up to, to watch as they grow. Please, don't encourage them unnecessary and unnaturally change their bodies to look like what everyone else thinks a woman's body should look like.  She is the mother of your children.  Those children watch everything.  Aging is normal and can be beautiful.  There is so much pressure on women coming from practically every direction to look a certain way.  Be your wife's haven from all of that.

Sincerely,

The Woman who Became a Wife and Mother

P.S.  If you find yourself falling into the temptation of viewing porn, PLEASE GET HELP HERE.

"Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, because we are members of his body. “Therefore a man shall leave his father and mother and hold fast to his wife, and the two shall become one flesh.” This mystery is profound, and I am saying that it refers to Christ and the church. However, let each one of you love his wife as himself, and let the wife see that she respects her husband."

Ephesians 5:25-33 ESV

An Open Letter to Young Women and Teen Girls Regarding Body Image

I'm going to be up front with you here.  This is a series of letters of honest observation of the world around me, whether that be social media, mainstream media, big-stream stores, or the high school across the street from me.  It is not meant to condemn or offend, but perhaps open an honest conversation about the lack of modesty and what influences our view of what a woman should look like.

The other letters in this series:

An Open Letter to Mothers Regarding Body Image
An Open Letter to Men Regarding Women's Body Image

To Teenage Girls or Young Women:

I see a lot of you most days of the year.  We live directly across the street from a high school.  Not only that, it's only been about 12  years since I've been a teenager.  Now, bear with me.  I know that kind of makes me sound old, but I'm still too young to be your mother.  What do I see when I look at most teenage girls?  I see girls who are struggling with body image and modesty as a result of the pressures of the society that surrounds them.

When I was 14, I bought a skirt with my birthday money.  It was an awesome, mid-thigh length black skirt with a slit.  It made me look great, and even I thought so, despite being overly self conscious.  I brought it home to my parents and tried it on for them.  My mom shook her head in disapproval.  My dad agreed.  I [probably] stormed back to my room, upset.  But, they were on to something.  I wasn't an underdeveloped little girl anymore.  I had developed into a woman a couple years before and was still getting used to dressing myself modestly to not overly expose...things.  My grandma let the skirt down an inch, and sewed the slit up a bit, and I was allowed to wear it.

Was it worth the fight?  Was it worth my parents putting their foot down and not letting me wear the skirt without alteration?  Absolutely.  And I learned that very soon.  Everyday I would walk home from school and had to pass by a bunch of bee keepers to get to my neighborhood.  It was at that point, while wearing that altered skirt, that these 25-40-something-year-old men would whistle and yell out sexual comments to me for the first time and then every time I passed thereafter.  I would get nervous and walk fast, but nothing really helped.

It was in the skirt that a boy in my 9th grade health science class told me I looked "so sophisticated and sexy." He was the same boy that attempted to feel-me up in front of my teacher in 12th grade.  He did so successfully, and when I shoved him off me, I got scolded by the teacher who favored him. Oh!  The joys of public school!

Yes.  My parents were onto something.  It may have not been that skirt that sent that teenage boy into a 4-year fantasy about me, but it certainly helped him get there.  I remember my dad telling me that he was once a teenage boy and he knew how they think.  He was protecting me---as best he could.  

So, to those girls wearing those short skirts, cut off shorts, crop tops, low cut shirts, and other clothing items that show your "assets," please know that not only teenage boys but 25-40-something men may be looking at you.  Perhaps undressing you with their eyes.  Please know that you don't have to show your assets for men, or let's be more honest, boys, to be attracted to you.  You don't have to look like that Victoria Secret model or even Ariana Grande to attract anyone.  YOU DON'T HAVE TO!  Anyone who truly is attracted to ALL OF YOU would not require you to dress with your bum hanging out your shorts.

"You are not your own, for you were bought with a price. So glorify God in your body."

1 Corinthians 6:19-20

You are worth so much more than just your bodies.  There is worth in your entire being.  God created you to have a body and soul.  You only have one body and one soul.  He made you unique.  You are the only one just like you.  Preserve that. You can preserve both your body and soul by not giving into immodesty and sexual lusts.

It may be hard, and somewhat impossible to do that perfectly.   We are broken and in need of a Savior to cover our brokenness and shame. When we see our sin, when we see how vulnerable we are to sin, and our need for a Savior from that sin, we see pricelessness in the Grace of God.  That heart of thankfulness then desires to please God and follow Christ.   This is something that we strive to do everyday.  We will fail, but we strive anyway, knowing that Christ is where our strength lies.  This is why it is important to be modest.  Your body is meant for more than just the sexual attraction of men!  It is so much more than that!

Showing off your chest, your stomach, your legs, or your butt is like advertisement to the wrong kind of men.  If you believe that your body is for a bigger purpose than sexually attracting boys or men, do you really want the first thing a boy to see is your butt hanging out of that bikini?  If you are ok with that, do you really think he can pay attention to any meaningful conversation you are having with him while wearing that bikini?  Let's be honest.  Probably not.

Source: fightthenewdrug.org

Let's also consider where a lot of boys and men unfortunately get their influence of what women should look like.  Porn.  And if not porn, soft porn.  Or perhaps those Victoria Secret catalogs that come in the mail for their moms.  Or the way J. Lo looks on stage.  Or all those photos of women with the breast enhancements on Instagram.  They are hard to miss!  It is so easy to access.  It could get into boys' hands at a very young age.

I know boys who became men, tried to hold down a marriage, and couldn't because of their early exposure to Pornography.  Yes, girls, it's THAT BAD.  It shapes the illegal Sex Trafficking industry in not only foreign countries but our own country.  Girls are held captive, bought, sold, and abused because these men view woman as objects, not people with souls.

Now, I'm not saying all men are like this, but I will go to say most men have struggled with a few too many clicks of the mouse in the direction of porn.  Believe me, you would much rather have a man who perhaps has struggled with porn, hates it for what it is, and fights against it, than one who is shaped by it and has completely given into it (Source: Wiley Online Library).  You are more likely to attract the later if you are dressed in a way that exposes too much.

With all that said.  Please, check yourself.  Why are you wearing the shirt with the arm holes so large that it shows your entire lace bra?  Why are you wearing shorts so short that your cheeks show? Is it because you respect your body?  Or is it because that is what you feel is normal...what is expected of you?

 Society's view of how you should look can start to shape your view of yourself and your body. If that is what you feel is normal, break the mold.  It may be hard to walk into a  store and find longer shorts, but let me tell you, it's possible.  I do it.  There are plenty of other women who do it.  And, perhaps if more young women stop buying the short, booty-exposing shorts, companies may get the hint and stop making as many.

Don't expect boys to respect your body if you don't.  Respect your body and you may just attract those who respect you for who you really are.

Sincerely,

A Girl Who Became A Woman

Check back on Monday for the last letter in this series, a letter to Men regarding the body image of women!

An Open Letter to Mothers Regarding Body Image

I'm going to be up front with you here.  This is a series of letters of honest observation of the world around me, whether that be social media, mainstream media, big-stream stores, or the high school across the street from me.  It is not meant to condemn or offend, but perhaps open an honest conversation about the lack of modesty and what influences our view of what a woman should look like.

Other Letters in this Series:

An Open Letter to Young Women and Teen Girls Regarding Body Image
An Open Letter to Men Regarding Women's Body Image

To The Mother Who Struggles With Her After Baby Body:

(and those into fitness, trying to get your body back...or better...)

I know the struggle.  I know the insecurities, the shock, the disbelief.  WHAT in the world has happened to your body?  And how come Brooke Burke can look so amazing after 4 kids???  We all know the answers to those questions.  Nine (actually 10 for most) months of hormones going haywire to support the growth, birth, and breastfeeding of a little, precious person.  It may look like your chest has dropped into your stomach.  If you've lost your baby weight, your chest may have disappeared and gone into your biceps.  Or perhaps you are back to your pre-baby weight, but, due to one or multiple c-sections, you have that extra skin and fat that have taken residence on your lower abdomen. Things may look bleak in regards to your after-baby-body.  But, there is good news!  You don't have to identify yourself with how society all around you thinks you should look.

Pregnancy wreaked havoc on my body, inside and out, all the way to my liver not being able to handle my last two pregnancies well.  I am thankful to be alive!  I am also thankful for my health after pregnancies and the fact that even though my body isn't the same as before babies, I AM HEALTHY!  I'm stronger than before, in every way.  I am truly thankful.

Please know this:  You do NOT have to be the same as before kids.   An article on the Baby Center website states that men who were shown sketches of women and asked which ones were ideal, often pick the bigger body sizes than what women think is ideal for themselves.  Your husband or [insert label here] should love you just the way you are.  They should love you for making an effort to take care of yourself and your child(ren).  They can encourage you to get fit, but shouldn't encourage to change your body in anyway.  Stretch marks are ok, in fact they are common and normal.

Model Chrissy Teigen set off a viral hashtag after she posted an honest picture of stretch marks on her thighs.  Thousands of women followed suit in posting their honest, mostly unedited photos of their stretch marks.   Just like stretch marks, that extra skin above your c-section scar, you can accept as normal.  You don't need to replace the chest you lost in breastfeeding your babies with a DD piece of silicon.  You don't need that to feel good about yourself!

I know how it feels to go through all those body changes listed above.  I've been there.  I've gained 60 pounds twice in my life and lost more than that twice.  I gave birth to three kids in three and a half years.  I breastfed all of them, struggled with one, and had to give that up for formula feeding after he didn't gain weight because I stopped producing milk.  I know the struggle of balance of "Who am I as a mother?  Who am I as a wife....as a woman?"

It's been over three years since I stopped breastfeeding my youngest.  I can tell you my body is still changing.  For the better.  It's taken a while, but I have accepted what I have left.  It took prayer.  It took knowing that this body was not my own in the first place, but God's who gave it to me.  It took that no matter how anyone else saw me in this world, no matter how far I was from what a woman "should be,"  God saw me as a precious daughter.  HIS precious daughter.  And because His Son died for all my imperfections, God sees me perfectly.  Without blemishes, spots, or lines.

Thankfully, I have a supportive husband, who has gone with me through all these body changes and has supported me, no matter what my bra size is.  That sounds harsh, but I know there are some husbands who "prefer" their wives to be a certain size.  I have a whole message for them, so just wait!    Your chest size, no matter what it is after baby, is just fine.  Unless it is causing medical issues (back problems), is their really a good reason to change it?  If you identify yourself by your chest size, please ask yourself where that image comes from.  Does it come from where you used to be, or perhaps from what other women in mainstream media or social look like?

Source: fightthenewdrug.org

As a fitness blogger, I see SO many women in the fitness industry who get work done on their bodies.  Most of this work is breast enhancements.  I came across a photo yesterday of a women who "liked" a photo of mine.  I clicked on her account only to have my iPhone screen fill with photos of her in tight, low cut tank tops and sports bras to show off her perfect round and plump breast enhancement.  THAT is not what REAL women look like!  And the response to these photos?  On average, 2,600 likes and 85 comments of men who were enthralled with her chest in a creepy, not-so-romantic way.

WOMEN!  Don't settle for changing your body to be accepted by men!  Accept your after-baby body knowing that their is always room for fitness and improvement, but if that means having muscles covered in a little fat here and there, loose skin, stretch marks, and a chest that isn't the same as before, THAT IS OK!  You have done amazing things with that body!  You have grown a person in that body, gave birth, and have kept that person alive!  That is incredible.

Strive for health, not for being that fit women on Instagram with the boob job.  She's paid more than just money to look that way.  I'm not saying every addition, subtraction or change to your body through surgery is wrong, but please consider why you desire for the change.  Strive to be an example to your children of what a real woman is.  Don't feel the pressure to be like Brooke Burke or J. Lo.  Most celebrities are paid to look good, but most women I know don't have that luxury.

Mothers, you are fine just the way you are.  In fact, you are beautiful.  You are unique creation of God.  There is no one else just like you.  We find our beauty because we are created in the image of God, but because of sin, we are broken.  That brokenness can skew our view of our own bodies.  But, for those who surrender their lives to Christ, who paid the price of death for our imperfections and sin, we can know that our bodies are made for more than just man.  They are made for God.  They are His own.  They are made to bring Him glory.  What an awesome purpose for our body!  So, no matter your pant size, your stretch marks, or your insecurities of what your weight should be, if you are a daughter of God, He sees you as perfect.

" You are not your own, for you were bought with a price. 

So glorify God in your body."

1 Corinthians 6:19-20 ESV

Sincerely,

A Woman who Became a Mother

P.S.  Please don't take your children, male or female, into Victoria Secret with you.  Have them sit with their dad or someone else you know somewhere outside of the store.  Research shows the photos in the windows and displayed all over the store can start to shape in their minds what a woman should look like.  And it is just lies.  Blatant lies.  Protect your children.  Don't pretend it can't effect them at an early age.  I know.  My 5 year old daughter just asked me why her stomach isn't flat.  They look.  They observe.  They see.  Please be mindful of that.  Don't let your children sit on the floor of Victoria Secret while you shop for underwear.  I observed this situation last week and it broke my heart.

9 AmaZING Zucchini Recipes

Have you been blessed with a copious amount of zucchini---a plethora of that delicious Italian Squash?  Perhaps you didn't spot that eight pound monstrosity growing in your garden until it was too late.  Maybe your neighbors keep sharing their plentiful harvest with you.  No worries!  I've got my favorite, tried and true zucchini recipes right here!

A majority of these recipes are gluten free.  The recipes that had all-purpose flour, I usually substitute a combination of coconut flour, oat flour, and whole-wheat flour.  For sugar, I usually substitute 1/2 Stevia in the Raw and 1/2 raw honey.

A medium zucchini contains only 33 calories, 2.4 grams of protein, and 6 grams of carbs.  It also contains a good amount of vitamin C.   Zucchini also boasts amounts of Lutein and Zeaxanthin, phytonutrients in the carotene family (good for your eyes!).  It also is high in Maganese, a mineral essential to heal wounds and needed in the development of new tissues.  (Source: Livestrong.com)  Zucchini is a great substitute for pasta or bread on a low-carb day.

Without further ado, here are some delicious recipes containing that common, but valuable Italian Squash:


Banana Peanut Butter Chocolate Chip Muffins by Craving Chronicles and Table for Two


Avocado Pesto Zoodles by Witness my Fitness


Zucchini Fritter with Tzatziki by Alexandra Cooks


Chocolate Zucchini Muffins by Laurie Jesch-Kulseth @ Relishing It


Zucchini Brownies by MamaChanty @ Mamma Eats Clean


Zucchini Lasagna by Jo and Sue


Coconut Flour Zucchini Bread by Kayla @ Radiant Life

Zucchini Tots by Curious Country Cook


Grilled Zucchini Pizza by Kalyn's Kitchen


And, because I love zucchini so much, here is a bonus recipe:

EPIC Bacon and Egg Zucchini Boat

by Witness my Fitness

If you are wondering how to make an epic bacon and egg zucchini boats, here's how! 

Step 1: Grill or broil your zucchini half. 

Step 2: Top with egg. 

Step 3: Add bacon. 

Step 4: Add cheese. 

Step 5:  Top with fresh pico de gallo, avocado, and Greek yogurt.  Devour. 

Pretty Powerful Protein Products

(For your convenience, this post contains affiliate links.)

(I love alliteration.  Can you tell?)

In the last few days, I've had a few readers and friends ask me what protein products I use.  I thought it would be helpful if I posted what I use here so I could include links to the products. This is not an advertisement, but just simply sharing with everyone what products you will find in my pantry.  So, here it goes!

Protein Powder

I love Designer Whey protein powder.  Any of their chocolate flavors will suit me just fine.  However, I have a friend who is allergic to chocolate (!!!), so I have to say, their French Vanilla flavor is pretty good as well.  This protein powder is what I use for my quick protein smoothies with just frozen spinach and coconut milk.  It tastes amazing with just those two ingredients!  If I'm feeling in need of carbs, I add 1/2 a banana!  This protein is sweetened with Stevia and has all natural ingredients.  And, at about $0.70 a serving it's a cheap source of good protein!  (Protein: 18g, Carbs: 6g, Sugar: 2g, Fiber 3g, Calories: 100)

For fruity smoothies, I prefer the unflavored Jarrow Whey protein powder.  I like using unflavored protein when I have fruity smoothies so I can taste the fruit and not the flavor of the protein powder.  You can view some of my fruit smoothie recipes here. (Protein:18g, Carbs: 2g, Sugar: 1g, Fiber: 0g, Calories: 94)

Protein Bars

Questbars are my favorite.  They aren't so frugal, running at least $2 a bar, but they are SO good!  If I am going to a party or gathering that I know will have a yummy dessert, I bring one of these and my hubby and I split it to treat ourselves while everyone eats dessert.  I can pass on dessert for one of these.  Yes.  They are that good!  My favorite flavors are Chocolate Chip Cookie Dough, Cookies and Cream, White Chocolate Raspberry, and  S'mores.  They have 20 grams of protein and between 1-4 grams of sugar and natural ingredients!  They are also gluten free.  That makes this hypoglycemic girl pretty happy!

Pure Protein Bars are a great option and good for your wallet.  These are cheaper, so they are more doable on a budget.  Costco, Target, and Amazon carry these. Our local grocery stores carry them as well.  You can find them for a little over $1 a bar if purchased in bulk. The have 20 grams of protein and 2 grams of sugar.  My favorite flavors so far are the Chocolate Caramel Peanut and the Chocolate Brownie.

Other Protein Products

The Complete Cookie is in a whole other ball park.  I first bought this protein packed cookie for our vacation, which we traveled 3,500 miles by car.  That called for some satisfying snacks!  In comes The Complete Cookie.  My hubby and I shared this cookie, but were still able to only eat 1/2 a serving!  It was delicious and rich...just what a chocolate cookie should be!  They run between $1.50 to just over $2 each, but have two (or if you are like me, 4) servings in each cookie.  Each serving has about 15 grams of protein and 5 grams of fiber.  A very satisfying snack, indeed!  My favorite flavors are Chocolate Chip, White Chocolate Macadamia, and Snickerdoodle.  


I have always been a fan of Kodiak Cakes.  And then they outdid themselves! They came out with a protein-packed version of their flapjack mix, Power Cakes! You can still have your light, fluffy pancakes, and get protein with that too! These delicious, all natural flapjacks have 14grams of protein per serving, 5g of fiber, and 3 grams of sugar.   The carbs are a good 30 grams, which is great for breakfast.  I usually pair these with eggs and fruit and have an awesome, protein-packed breakfast! Now, the tricky thing about Kodiak Cakes is that they are manufactured in Southern California, but you can't find them in bulk here!  For some reason, Costcos in California haven't yet clued into the fact that this product is AWESOME!!!  So, every year, when we vacation in Utah (where the company's headquarters are) or in Washington, we stock up for an entire year.   You can, however, find this product on Amazon (linked above) for at least double the price of Costco.  You can also find smaller boxes at about the same price per ounce as Amazon at Target and Albertsons.

FREE Fitness Blender Jump Rope Workout

Every once in a while, I come across people who are doing exactly what I would want to do if given oppurtunity.  Daniel and Kelli at FitnessBlender.com are doing just that.  The married couple is taking on the fitness world in a way that most don't:  They are making their workouts available for FREE.  There is no catch.  Everything at FitnessBlender.com is run on donations.  What an awesome gift to give people!  I am so glad someone is doing this!  I am a true believer in the fact that fitness shouldn't cost, or at least it shouldn't cost much.  

Kelli does the workouts in a garage-turned-studo and they edit them in their home office.  The result is professional workout videos that are very easy to follow.  I recently bought my kids jump ropes, and because of my lack of height, I realized those jump ropes were actually the perfect length for me!  Ergo, my inspiration to find a good jump rope workout!  I had to look no further than FitnessBlender.com.  

I completed the workout and was covered in sweat.  It was only 6 minutes (aside from warm up and cool down), but extremely intense.  This workout challenged my coordination as well!  The kids enjoyed seeing their mommy jump rope!  Do you have a jump rope handy?  If you are around 5'2" like me, you most likely can use your kid's jump rope!  Try this workout and let me know how it goes.   (This particular workout is not for those with lower back, hip, or knee pain or problems.) 

Visit Fitness Blender's You Tube Channel to get access to all their FREE videos!  They have over 400 workouts for every fitness need and level!  They can be an unbelievable blessing to the everyday person who cannot afford $50+ workouts!  And by the way, they didn't pay me to say any of this!  I just want to spread the news of how good FREE fitness can be!

Frugal Fitness: DIY Kettlebottle and 25 Minute Total Body Workout

 No workout equipment?  No money?  No problem!  You can make a Kettlebottle (a cheap alternative to a kettleball) for under $5.  Here's how!

Materials:
A funnel (If you don't have one, it's $1.47 at The Home Depot)
All Purpose Sand ($2.67 for 50 lbs at The Home Depot)
Milk Bottle (I used a vinegar bottle, but discovered a milk bottle had much more room for grip!)
Garden Spade
Water, if needed

Directions:
1.  Place funnel in bottle.
2.  Put small amount of sand in funnel.  If sand is wet, you may have to keep tapping bottle on the ground until the sand goes through the funnel.  Keep repeating until bottle is full.
3.  Tap bottle hard on ground to settle sand and add more until sand is firmly packed in bottle.
4.  Weigh bottle and add water if you'd like to make it heavier.  To add water, do it slowly to allow air to escape and make room for the water.
5.  Put lid or cap firmly on.  If the cap just snaps on, make sure it is secure!

You can use the rest of the sand to make many more bottles!  I plan to have many ready for others to join me in workouts!

Our bottle weighed in at 15 lbs!  Include your kids in this process!  My kiddos enjoyed putting this together and it was nice to have the company and help.  With the kids, it took about 20 minutes to fill this bottle.

Kettlebottle Total Body Workout

12 reps, 3 x's through (takes about 25-30 minutes)*

1. Russian Twist: Hold bottle firmly with both hands slightly away from abdomen.  Twist from side to side.  Repeat.
2. Clean to Press: Take hold of bottle while you are in a squat position. Use core muscles to bring bottle up to shoulder and then continue (carefully) up to full extension of your arm.  Switch sides.
3.  Concentration Bicep Curl:  Hold bottle with hand.  Stay in squat postion.  Rest elbow on thigh and curl up slowly.  Concentrate on your negative movement, or the movement on the way down.  Switch sides.
4.  Shoulder Rotation:  Stand with feet shoulder width apart.  Take bottle in one hand.  Hold arm next to bottle and keep bent at elbow (90*).  Rotate arm up, leading with elbow, keeping arm bent at 90 degrees.  Stop when elbow is level with shoulder.  Switch sides.
5.  Overhead Tricep Curl:  Take bottle sideways firmly in both hands and over head.  Start with elbows bent and arms at 90 degrees.  Press bottle up with keeping elbows firm in place.  Press until arms are nearly straight.  Return to start position.  Repeat.
6.  Hammer Curl:  Grip bottle with one hand.  Hold arm next to body.  Curl bottle all the way up and back down. Repeat.  Switch sides.
7.  Upright Row:  Stand with feet shoulder width apart.  Hold bottle with both hands and arms close to body.  Keep bottle close to body as you bring it up and your elbows out.  Bring the bottle chest level and then return to start position.  Repeat.
8.  Squat and hold:  Hold bottle firmly with both hands.  Squat down, keeping knees behind toes and chest up.  Return to standing and repeat.  After reps, hold squat for 12 counts.
9.  Swing Through:  Hold bottle firmly in both hands.  Use your core muscles.  Bend knees and swing through your legs and then back up no higher than your neck.  Repeat.

*Please remember to warm up before hand!  Like any workout, please check with physician and/or make sure you are healthy enough to do this!

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