30 Dumbbell Moves to Add to Your Routine

With a busier work schedule the past two months it's been necessary to make my gym workouts a little more efficient. 

This means less selfies, less music switching, less chatting. 

More lifting, more sweating and more adventure in my workouts. 

I'm a creature of habit when it comes to working out in a gym. I don't often try anything new because there's the small bit of fear to do something and fail while others are potentially watching me do it. Box jumps? Pull ups? More than 90lbs on the squat rack without a spotter? It's all a little scary for me. 

It's essential that you have a few key moves in your repertoire that you can feel comfortable doing in any gym setting. 

Hello - Dumbbells! 

There's so many different things that you can do with dumbbells and the great thing is that they're not just for your arms. You can do squats, lunges, rows, curls, presses - there's really no limit AND it's a standard piece of gym equipment that you can vary to your individual strength. 

Overall, a pretty low investment for high resistance potential.

If you don't know what I'm talking about, check out this article with 30 new (or familiar) moves you can do with the dumbbell set you feel most comfortable with. 

30 Dumbbell Exercises for your next workout

Some of my immediate favorites:

Get after it! What are your favorite dumbbell moves?

You Never Know Until You Try

This weekend while I was sitting outside reading a book I got the sudden urge to see IF I could do a pull-up. It’s always something I’ve said that I can’t do (yet), but never really allowed myself the chance to see if I could. I threw my running shoes on and headed to the park to see what I didn’t know yet about myself.

This post is a little misleading because now you’re probably thinking I grabbed the bar and knocked out ten reps in a row. Well you’re wrong.

I got to the park and shamelessly worked for about five minutes on holding myself up and trying to see what the “kipping” motion is all about.

At the end of it all, I was able to jump up, pull-up, lower down a few inches, then pull my chin back up over the bar before my arms gave out. I am only going to count that as one rep because the jump-up shouldn’t count - but it made me proud to try.

It was a challenge, but I decided to not be ashamed of being such a beginner even though there were several spectators who could see my weakness right through my tough-girl attitude.

This trial and somewhat-success really makes me want to get better. To be able to do one confidently. To be able to do two. Hell to be able to do five! I’m a seeker of constant improvement and can see this being one of my new adventures to tackle as I introduce myself to new workouts and different ways to challenge my body.

And no, the workout didn’t stop there - I stayed and did a circuit with squats, lunges, burpees, planks and sprints that got me sweaty and satisfied on a beautiful Portland summer afternoon.

Favorite Blogger's Workout

Did everyone have an amazing long weekend? 

I did! It was full of rest & recreation in all the best ways.

Workouts, family time, giving back to the community and continuing to place all my focus maintaining my happiness fill my tank with the good stuff. Filling that tank with good is just as important as nourishing your body and working out. It's what feeds the soul. 

Today's the last day of the May fitness link-up and we're talking about my Favorite workout from another blog.

Anytime I can point you over to another blog for a workout it will always be to Brooke. I've completed two Tough Mudder races with this girl and she knows her stuff. She's a Certified Personal Trainer and she lives/breathes the fitness lifestyle.

The workout I want to share with you is the Dirty 30 that I did on Sunday this weekend.

I wanted a little more sass in mine, so I added in 30 deadlifts, 30 weighted side bends (each side) and 30 alternating lunges (with weights). I'm a special kind of crazy.

And here's my post-workout sweaty selfie!

Try it!! You'll love it!

If you missed any of the other posts you can find them below:

Favorite Core Workout

Favorite Arm Workout (Vlog included)

Favorite Leg Workout (Vlog included)

Also linking up for Tough it Out Tuesday.

Memorial Day Workout Plans

I know that Monday is a day to sleep in when you'd normally be at work - but I'm going to be trying a CrossFit WOD at Body & Fuel in Beaverton.

I found some local friends on instagram and they invited me to the Free Holiday Workout.

Rumor has it we're doing the Murphy.

What's a Murphy?

• Run 1 Mile
• 100 Pull Ups
• 200 Push Ups
• 300 Squats
• Run 1 Mile

The Pull Ups / Push Ups / Squats can be done in any order you please. 

I was given the idea to do 5 / 10 / 15 - 20 sets. 

I can't do a pull-up (YET!!!), so I'm looking forward to using the resistance bands and seeing what I'm made of. It's very possible that I won't be able to walk or lift my hair dryer above my shoulders on Tuesday, but I'm somehow okay with this. 

Wish me all of the luck! Any kips tips?

Favorite Leg Workout

So you probably think that I'm going to say "more squats!" "more lunges!" "more deadlifts!"

You caught me! Yes that's exactly what I'm going to say.

I have muscular legs that I'm proud of. I got them from running 100 miles a month for 4 years straight and by doing squats. 

Lots. of. Squats. 

I put together a 4 minute video to show you a few moves that you can put into your next leg-day circuit. I'm using 10lb dumbbells in each hand so please adjust (up or down) depending on your own strength. 

In the Video:

10 Squats

20 (total) Alternating Lunges

10 Deadlifts (squeeze your buns at the top!)

20 (each leg) Kickbacks

I wanted to include some curtsey lunges but the song was too quick - maybe next time!!!

Do this a few rounds if you wanna feel good tomorrow morning!

Turn around, stick it out, show the world you got a ....!

Sorry notsorry for the profanity in the featured song! This disclaimer makes me no longer liable right?

Sorry actuallysorry for not being extremely silly in this video. I booty danced in the outtakes.

Linking up with these ladies!

Got a video recommendation?

Fit Friday Inspiration

Some serious fitness amazingness went around the internet this week and I don't even know if I read all of it. But what I did read I loved.

I am seriously so inspired by all of the ladies I've met through blogging who are getting themselves in shape and want to help others do it too. 

And the thing that I love most is that these girls are normal. They're like you and me. They have full time jobs and they like to wear dresses and they admit to being human. They are real.

In the spirit of "I am not an expert" I want to share some of the best real-life-just-like-us inspiration:

:: Anna talked about Finding Fitness Jesus and how you can too!

:: Nadine tossed her excuses and helps you with how to sneak workouts into your day.

:: MacKensie got me pumped about her Paleo Grocery Shopping List (seriously, nailed it)

:: Mia shared her inspiring Transformation Tuesday with some tips you can borrow!

Keep those Sweaty Selfies coming, please!! (Tag me @JessiFitPdx)

Linking up with Amanda for Friday Favorites. 

More Fitness Confessions

You would think that coming up with confessions week after week here on the fitness blog would get tougher every time - but there's always something more that I'm keeping up my sleeve and haven't yet spouted to you in blog world!

Beginning this blog I though that it would be difficult to come up with new and exciting content, but week after week I continue to challenge myself with something new. Whether it's a different workout, youtube demo video(s) or inspiration from you guys -  this world of fitness changes each and every day!

This has nothing to do with these confessions - just my overjoy in the fact that there's so much to do, so much to learn and so many people out there with their own way of doing things.

Enough philosophy, let's get juicy with my confessions!

:: I haven't done a morning before work sweat in almost a month.
:: I skipped dance class yesterday so that I would have enough energy for my evening workout.

:: I've kind of fallen in love with the "Death by Beth" class!
:: I LOVE when people email me with their fitness story.
:: My newest favorite fitness instagram account is @prove_it. Check his videos out, now.
:: All I ate last night was meat & sriracha. Not even mad.
:: I get "kind of" sweaty when I work out hard. Do you agree?



Who said you can't work out from home?

Linking up with miss Kathy

Favorite Arm Workout

Okay guys, today is the day that I am going to share the only arm workout that I did to get these arms that I'm so proud of. 

Haha, what's that - you don't know what arms I'm talking about? 

Boom. 

Okay so they're still a ways off from where I want them to be - but the real proof that tells you how far I've come is that fact that I don't have any "before" photos of my arms. They actually hadn't seen the light of day for a few years and that's why now they're coming out and want the world to see. 

So these arms. They are getting stronger every day because I'm getting into push-ups and lifting "real weights", but I want to talk about their foundation.

The very basic workout that got rid of the "extra" and allowed me to start seeing my muscles for the first time in a long time.

This treadmill.

And these hand weights (5lbs).

Actually, these hand weights (3lbs) until I out-grew them.

And what did I need? Just 6 songs. Two slower, two medium and two fast. 

I've always called it my "Ace of Base" workout because all 6 songs were tracks 1 - 6 of the Ace of Base "The Sign" Album because these songs just work. But since doing the workout so often I have found other great songs that "just work" like Waves, #Selfie and I'm in the House to name a few slow, medium and fast songs. 

And what do I do?

Songs 1 & 4 I walk at a quick pace, doing alternating arm curls with every left step forward.

Songs 2 & 5 I walk at a quick pace, doing alternating arm punches with every left step forward.

Songs 3 & 6 I walk at a quick pace, doing alternating arm punches/arm presses with every left step forward.

Let's see that again:

I hope you didn't hate my first vlog. 

How about you go check out some other ladies who actually know what they're talking about when it comes to getting buff in the link up below! 

Water Drinking Tips from the Pros

Two weeks ago I asked for your help on how to drink more water throughout the day and you had suggestions!

Here are your tips and tricks that I've been sampling to see what works for me:

:: Use self-challenges. For example, "finish this bottle before my coworker comes back from a meeting" or "Have 3 bottles before lunch". Also - I hate cold water, give me all the tap water. - Kristen

:: For me, drinking out of a bottle makes a huge difference. I have one of those Contigo Waterbottles with the straw and now I finish three of those bottles before I leave work! - Jen

:: I try to swap Cold and Hot water choices. I'll have 16 oz of Ice cold Water.. then next is Decaf Green Tea.... It makes me want to drink the next 16 ounces of Cold water. So, usually 10 ounces of Green tea.. I do this 2 or 3 times a day.... It works for me. - Kateri

:: Put aminos in your water every other time you fill up. Healthy delicious juice basically. Makes drinking water way easier. - Sarah

:: Fruit in yo water! Lemon slices all day! Apple slices! Orange slices! Grapefruit! - Marisa

:: What helps me is I have a bubba 32oz mug that has a straw. You can change the straw out to fun color. - Amy

:: I bring a fun tumbler cup from home and keep that thing full of water. I try to make it a point to get up once an hour or hour and a half and use the restroom and refill my water. By doing that, I get my recommended daily amount in basically at work. - Nadine

:: I aim for half a gallon by noon-1PM and then I have the rest of the afternoon/evening to get in the other half. I've found it's easier if I knock out the first half earlier in the day. I feel less pressured in the evening. - Jordan

:: Get an ulcer (she didn't really say this, but kind of.) - Amanda

THE single most helpful thing that came out of this post was finding a community full of awesome bloggers / instagrammers and snapchatters who keep me accountable daily on my 80-100 ounces goal.

Every single day I have ladies who are telling me how they're doing on their water that day, racing me and being honest that they're slacking. I've noticed being more mindful of my water intake and really owe it all to you guys. Comment below if you want in on the fun!

Although, if you've seen my sweaty selfies you know that I should probably add another 20oz. to my day because I drip sweat.

My face sweats, my arms sweat, my shins sweat. My eyeballs sweat.

It's beautiful.

Death by Beth

Today I'm going to step out of the ugly comfort zone and try a new workout class at work. 

Since I work at a sports and fitness company, the average classes are taught by some of the best instructors in the area - so "at work" doesn't make it any easier like you'd imagine.

Today I'm trying a class called 'Sculpt' but more widely known by the fit people who take it as "Death by Beth".

Fun right?

...right??

Three months ago I thought it was a huge leap of faith to get my non-graceful self into Zumba / Group Groove dance classes and find some rhythm in my hips. It's going to be another story to get in a room next to people who do burpees for fun (like Brooke) and probably all go for 7 mile runs as a shake-out after the class.

Since I'm on the epic quest to find my soulmate workout, I feel like it's important to sample as many new fitness endeavors as I can!

If I can get it done while I'm on the clock at work then I'm a happy girl.

A few things that will help me prepare for battle:

:: Pack an outfit I feel comfortable in.

Look good, feel good. I've always lived my this motto and have always known that confidence is my secret weapon.

:: Drink plenty of water in the morning.

Hydrate for success. Keep me accountable (with Kay) by using #100ouncesADay on twitter or instagram.

:: No morning coffee.

It dehydrates me and it makes me have the nervous potties. Not a good combo.

:: Invite people!! 

Seriously, I won't chicken out if I'm meeting a partner there.

:: Move to the FRONT of the class. 

It can be scary but it's the best thing to do if you're a beginner so that you can see everything the instructor is doing. Also, you're closer to the mirror so you can evaluate if you're doing the moves right.

:: Not worry about what everyone else is doing.

Go at my own place and not worry about this guy:

If you don't hear from me Thursday you know that I was a victim of 'Death by Beth'. 

Or maybe I just couldn't lift my arms to the keyboard to type. You'll just have to wait and see.

I'm going to say these are confessions just so I can link up!

BurnCycle Saturday

This weekend before heading off for a relaxing weekend at the coast, I got the pleasure of being a "part of the pack" at a special BurnCycle blogger ride. 

(Sorry for the snapchat photos - wait, #notsorry)

I've been to spin classes before but haven't ever been to one that was as fun as the 45 minutes I spent at BurnCycle. They call it a "dance party on a bike" and that's exactly how I felt when they took our phones away, turned the lights out and turned the music up!

First, I loved that our instructor was a ball of energy with nothing but motivation glistening from her pores (and her name was also Jessi).

Second, having a ride with the lights out was perfect - no pressure to look cute, no worrying about the strained look on your face as you climbed the steep hills and zero shame in singing to the music when Nelly comes on.

Third, I loved the fact that 90% of the time we were up and out of our seats (standing on the bike). As much as I love the traditional spin class, I can't stand the soreness that comes from being seated on the bike brings the next few days. The only soreness that I felt after the class was the good kind that proves my booty was worked - not the "I-think-I-bruised-my-ass" feeling. #Win

To be honest, the most grueling part of it all was when we grabbed the 2lb hand weights and did eight minutes of arms. Never have I been happier in my life to drop 4lbs!! 

Those of you reading from Portland (and those who are coming to visit me!!!) - you'll want to check out BurnCycle and become a #CardioGangsta yourself!

You'd think us bloggers would have a better idea of which camera to look at, but this photo is evidence of the contrary (borrowed from @AgathaAasch).

We finished off the fun event with mimosas across the street where I got to meet some of the other Portland bloggers and finally met Kayla after months of blog-stalking and daily snapchat conversations.

I love how blogging and fitness have connected me with so many wonderful new people in my life.

Keep it coming!

A Weekend Challenge

How many of you look forward to the weekend for no reason other than not having to set an alarm for Saturday morning?

For me, that's what the weekends are for. No plans - just time to relax, focus on myself and re-energize for the week in front of me. I'm thrilled to be whisking off to the coast this weekend to spend some quality time with my family and most importantly: unplug. 

Before I sign off for the weekend I have a challenge for all of us that takes just three simple steps. 

1. Work up a sweat.

2. Take a selfie.

3. Post it to instagram and tag me! (@jessifitpdx)

Sweat is beautiful and I want you to feel comfortable in it. I don't care how you get there, just make sure some sweat drips from your forehead and your cheeks are a little red.

If you're shy, you can email the photo to me as well! (jessifitpdx(at)gmail.com)

Happy sweating! 

Ultimate Saturday

It was my full intention to take it easy this weekend on the workouts and enjoy the family time. It was also my intention to do my T25 workout on Friday rather than saving it until Saturday.

Let me tell you a story about what actually happened and you can judge me later. (yes, I did drink the mimosas I promised I would)

So you know how I've been drinking the T25 Kool-aid for the past few weeks right?

(At least I'm consistent!)

Well, when I told mom that I was planning to come home for Easter weekend she invited me to bring along my T25 DVD's so that she could see what they were all about. My mom is the kind of lady who flips tires, picks up heavy weights, does box jumps and can squat her ass to the grass better than I can - so I had no worry she'd rock the T25. Challenge accepted, mother!

Since the only thing I did on Friday night was sleep, I woke early on Saturday morning with energy and a nagging voice in my head to make up for the workouts that I missed on Friday. Not thinking it'd be a big deal, I did the prescribed back-to-back Alpha Lower Focus & Ab Intervals workouts -  all before 8:30 in the morning. 

After my shower I packed up for the weekend and headed home to see my family and the golden retriever sisters. After some quality communication and girl time, mom was itching to meet Shaun T. Who isn't?!

We jumped, squatted and high-knee ran ourselves into a serious sweat through 25 minutes of Alpha Cardio and I was crazy impressed with my mom (and also impressed with myself for a triple T25 day). 

We high-fived and started the cool down when I joked that we could do another if she was game. You want to know who will always "be game"?? 

Supermom (and the golden retrievers, of course!)

We kicked Speed 1.0's butt for another 25 minutes and I even got mom to take her very first sweaty selfie - I was so proud! She's not as used to the sweaty selfie as I am, but I think she'll get there!!

Can you believe she even said she could do another? Unbelievable!

Just goes to show that you can do anything you put your mind to.... and that mothers really are the most amazing humans on the planet.

15 Minute Easter Hop

Well it looks like we made it to Friday!

I loved all of the feedback you gave me this week on drinking water, on when you prefer to work out and why you love the idea of being crazy productive over the weekend. 

I'm planning to do a round-up of all the water drinking comments that you thoughtful ladies sent through to me - and I loved having a water drinking buddy with my new blogger / snapchat friend Amy! 

So it's Easter weekend and you finally get to dig into that bag of mini eggs that you've had locked up for the past 40 days, right? Just me?

I know that you don't want to be fitness-shamed on Good Friday so I'm going to keep this post short and sweet. I only ask that you do two things....

1. Dig into those amazing brunch foods
2. Drink one more mimosa than you think you should have.

These are my mottos for the weekend!

But you came here for fitness so I'll leave you with an idea for a quick 15 minutes of sweaty. 

Here are examples of the exercises:

Jumping Jacks

Air Squats

Alternating Lunges

Sit up & Press

Plank Walk Up

Happy sweating!

Morning or Evening?

Many of you aren't alone when you worry about what time of day you're supposed to work out. 

Is it morning, is it night? Will you get better results on an empty stomach, after a protein shake, after you do the hokey pokey and you turn yourself around?

Are you a "better person" if you wake up and do it in the morning before work?

Somehow I always feel this overwhelming pride when I tell people that I woke up at 5am to get my workout in. Like I was more dedicated, more motivated - more something. 

And yes, it's because I feel wonderful to have already broke a sweat, but it's a little hard on myself to put the pressure on my schedule when sometimes I just don't feel like a morning workout. I don't feel like washing my hair. I don't feel like fetching a clean sports bra out of the dryer (because I didn't feel like folding the laundry over the weekend but whatever). 

From my non-expert opinion and personal experience, the best time of day to work out fits in the perfect balance between the following factors:

+ What time will you actually work out?

When is it possible for you to get your sweat, live your life and do all the other things? Where is it on your priority list and what are you willing to sacrifice, your sleep or that happy hour or your favorite re-run of Friends?

+ When do you feel best?

Here we go talking about more feelings, but honestly - are you routinely exhausted at the end of the work day because you've been stuffed in a cubicle all day? Or are you one of those people that bursts with energy the moment you leave the doors of your stuffy office building? (If you're the latter, I'd suggest we start a job hunt immediately). 

For me - the time of day that I feel best can change day to day. One thing I know about myself is that I can't work out right before bed because when the blood is flowing I stay awake counting sheep all night with my fitness playlist fresh on my mind. 

+ What can you sustain and be consistent with?

If you're just starting out and trying to gain a rhythm, this is a very important piece. They say it takes 21 days to make a habit. 

If you're just starting out, I challenge you to pick out your "golden hour" of the day and make that your time. Tell your family and your friends that it's your time and make sure they respect your new fitness journey. Set the consistency and set the habit - you'll see yourself making a positive change. 

In no time at all you'll be familiar with the way it feels to lace up your tennis shoes and it won't matter what time of day, as long as you get it in and you feel great while doing it.  

While this is my first post on the topic, it will not be my last - good luck finding your happy zone! 

Productivity Worth Celebrating

Welcome back to Monday!

This weekend I felt crazy productive toward my health and fitness goals and I want to share some of the work I did. To many that probably means "oh, she worked out for five hours and made some food." Wrong! That's not what it means at all!

Sure, the old me would have put in four hours of weekend running, maybe 20 minutes of stretching and possibly a shortcut on some meal prep with some pre-cooked meats. Not this new girl you see.

Here's some things I did this weekend for me (and only me!)

+ Only two 30 minute sweat sessions (21 Day Fix Cardio & T25 Total Body Circuit)

+ Got to see this pretty lady who I go way back with!

+ My daily dose of dense nutrition in smoothie form (don't be afraid of Spinach, kids.)

+ Foam rolled those weary leg muscles of mine

+ Treated myself to a pedicure

+ Switched back and forth between two books I'm loving - Push and The Paleo Coach

+ Read these books out in the sun!!

+ Had a little mirror flex sesh but this happens every day

+ Laundry (is it a fitness problem to have to do a full sweaty load per week?)

+ Started keeping a "To-Do" List to keep myself more organized in blogging, social media & workouts.

+ Massive round of meal prep including my very favorite, Paleo Meatloaf

And last but not least, I was lights-out in bed on Sunday night by 9pm!

See? There's much more to health and wellness than just working out - although a little sweat never hurts!