Can You Throw Like a Girl?

Hearing "you throw like a girl" when I was growing up always bothered me. I wanted to prove myself to the world that I was better than a girl. It took me 26 years to realize that throwing like a girl is a compliment. And now 3 years have gone by and I can say I have been a bad ass army medic who has seen war, a mother who has had to burry her youngest son, a wife who is constantly learning to be a better lover and best friend. After all the trials and tribulations I am proud to say I throw like a girl. This is my journey to turn myself into the best girl (woman) I can be. So my question for you is "Can you throw like a girl?" This is a way to document and motivate myself as I continue down the path if a healthier and stronger way of life.

[any1canthedeterminedwill]

Who is up for the challenge?!? #plankchallenge #fitspo #fitfam

[canyouthrowlikeagirl]

Started plank challenge yesterday! Bring on May

[canyouthrowlikeagirl]

[canyouthrowlikeagirl]

I need this back in my life!

[canyouthrowlikeagirl]

Green Smoothie challenge

25 days in a row! I'm loving that this is part of my diet. I feel better than ever.

[canyouthrowlikeagirl]

Yellow Belt. Check✔️

It's been a while I've worked out hard enough that sweat dripped into my eyes, but today was a success. I was awarded my yellow belt in Taekwondo today.

[canyouthrowlikeagirl]

Electro Dash! You mean Selfie Walk.

Saturday night was great. Although I thought I would be getting a better workout in I still enjoyed it. The hubs and I got a sitter for the night and headed into Seoul for the Electro Dash 5k. My first race off the base and actually sponsored with live music. So I was excited. Hahahaha I should have known better. Oh it was sponsored and had live music but there was not much exercise. I'm in the land of professional selfie takers. The selfie stick has been around for years here; and yes they take them on "runs". Clearly this was not a serious race and the second we started running we stopped in order to not run into a group of girls holding up their phone and peace signs. Foam, bubbles, neon lights, slime and sponsor backdrops were all around and that meant a perfect stage for photo taking. Oh, well. It was humid and the music was good and well, we were still walking 3 miles. The point, when life gives you lemons make lemonade!

[canyouthrowlikeagirl]

[canyouthrowlikeagirl]

Green smoothie challenge

Day Six Complete!

[canyouthrowlikeagirl]

3 days and I will be sweating under the neon lights!

[canyouthrowlikeagirl]

[losing-every-extra-pound]

Sexy Arms in 6 Weeks If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.

Bent-Over Row Step I Primary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.

Bent-Over Row Step II   Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat. tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.

Upright Row Step I Primary muscles worked: shoulders, upper back, biceps. Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching. Upright Row Step II Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position. tip: Keep your chin up and your belly button tucked in.

Chest Press on Ball Step I Primary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.) Chest Press on Ball Step II  Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat.  tip: You will need to engage your core throughout the exercise to avoid falling off the ball. Overhead Press on Ball Step I Primary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in. Overhead Press on Ball Step II Push the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat. tip: Keep your chin lifted slightly and your core stable. from this website

[canyouthrowlikeagirl]

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. Buddha

[canyouthrowlikeagirl]

Restaurants and serving sizes!

Can we say holy COW! Literally it's like the entire cow. Restaurants give huge serving sizes. Went to a restaurant last night and ordered fajitas. The amount of meat that was presented was insane. So one serving size of protein is about 3 oz. (the size of a deck of cards). So, what do you do with all that food! For starters ask immediately for a to go box. This way you can portion out what you don't need to be eating. Eat slow. Like take 20 minutes to consume your meal. This is hard for those people who were trained to eat fast. A soldier who has gone through basic and training is the perfect example. (Like me!) Now, take those leftovers home. Use them to meal prep. Use them for breakfast. I have thrown a serving of steak into a salad and added some grilled onions, peppers and tomatoes. All from the restaurant.

[canyouthrowlikeagirl]

Family Fit

So today I wanted to chat a little about something very important to me. That's being family fit. I was speaking with a fellow parent yesterday while waiting for our kids to get off the bus. This parent and I were discussing how fitness really needs to be a life style and how much your knowledge base grows when that happens. They were saying how they never knew. They were never given the knowledge about portion sizes, by school or their family. How to work out. Learning on your own is very difficult. I give kuddos to this person for gaining that knowledge and changing they're lifestyle. Transforming from 230lbs to 150lbs, slowly and steady. Gaining strength in muscle and brain power. They made mention of how once you're unhappy and in an unhealthy body it's hard to ever see anything different in the mirror. We talked about how we don't want our kids to go through that. Over this last year our household has become a "Fit Family". Water is the choice drink by everyone. We make a game of picking out produce and we all have a gym bag. Yes even my five year old! He runs and stretches when we get to the gym. His work out is me and my husbands warm-up. This way we're encouraging one another and establishing the "fit fundamentals" at a young age. There is no daycare at our gym so we pack his gym bag with nutrient rich snacks and workbooks and a portable DVD player. This keeps him busy while we lift or work out. He's always within our eyesight and in a safe area. The usual gym crowd has even adopted him into the family. They are mostly geo bachelor soldiers so are pumped to see him cause they are missing their kids. Because of this our kiddo looks forward to going to the gym on the weekends or sometimes in the evening. Teaching him that working out is a place to make friends. As a family we will be reaching our one year anniversary of a monthly 5k on July 4th. It's very exciting. I encourage every family to do the same. Even if it's a dance party or workout videos at home. Get the young ones in the kitchen too. I've written about eating the rainbow before. It gets kids interested and this is when you can teach them the healthy choices you've made. Be a fit family. I look at it this way. I send my children to school to have a successful life. I take them to the gym and teach them about their bodies so they can live that successful life for a long time.

[godsforgottendream]

[canyouthrowlikeagirl]

No energy today!

Went to step class and decided to stick around for Zumba (which I Love) but I'm not feeling it today. I need some motivation and energy.

[canyouthrowlikeagirl]

Lacking motivation

Good morning, it's Saturday morning here and I'm so sleepy and lazy this morning. Where do little kids get their energy? I need to tap into what ever source my son has found and use it to get off my butt. I think it's safe to say that everyone I the fitness world has had a lack of motivation. So I ask this question, what have you done to get up and moving out the door for a workout?

[canyouthrowlikeagirl]

I need to paint a new mug. This one ist kaputt