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?

Redefining My Motivation

Hi fitness friends!

Most of my fitness and health goals over the past few months were driven by a serious desire to confidently wear a swim suit on a tropical vacation with my family. This was kept secret from my blog considering the vacation was a surprise, so I’m sorry that I never mentioned that in my goals. Actually I’ve also been training for my flex pose for Instagram sweaty selfies. 

Judge me, I do. 

Both of these goals were purely aesthetic, but approached with patience and done with my sustainable health in mind. 

In my opinion, I far exceeded my expectations for myself and am proud of my attitude toward toning and firming the healthy way. 

For me, the “healthy way” meant ditching the scale, lifting weights, staying hydrated and fueling my body with the good whole foods that it could use for good and not store for bad. 

This is what that approach got me, along with a huge sense of accomplishment and confidence.

This foundation I built was different than crash diets I’ve tried in the past. 

This was the game-changer and a huge positive because ‘quick fixes’ don’t exist usually mean exhaustion, fatigue and quicker re-gain because the body wants to store and secure anything and everything to prepare for hibernation. Sorry body, I’ve been an asshole to you in the past. Never again. 

Now that I have this foundation down, I have my sights on much more than ‘looking good’ in a bikini. 

I have my focus on strength. 

I have my focus on push-ups.

I have my focus on testing my boundaries. 

I have my focus on inspiring others. 

I have my focus on fitting workouts into a busier work schedule. 

I have my focus on broadening my paleo food horizons.

I have my focus on maintaining and improving the work I’ve done. 

I have my focus on being kind to my body. 

I don’t need a race to train for, or a third Tough Mudder under my belt. 

I just want to keep health, fitness and balance at the forefront of my life because I’ve found that doing so brings me great happiness. 

Happiness from the stress-relief I gain, happiness from the way I inspire others, happiness from the way I feel - inside and out. 

What’s your motivation?

Linking up for Tough it Out Tuesday with the rest of my fit-fam ladies!

Back to Reality

Hey fitness blog, it’s been a while!

As some of you readers may know, I was soaking up the sun in Belize all last week and didn’t prepare for any guest bloggers to fill the air. The week prior to that, I was scrambling at work trying to prepare for a week off. And yep you guessed it, this week will be equally busy trying to catch up for the five days that I missed. Lucky me!

Here’s what I expected my fitness activities to look like in Belize:

:: Circuit workouts in the sand

:: Jogging on the beach

:: Taking walks along the island

:: Dock-side yoga

:: Bedroom pilates (not an innuendo)

:: Stair sprints outside of our 2nd story condo

:: Ocean freestyle swim / shark avoidance

:: Poolside planking

This may come as a shock but I did none of these things. 

My only form of exercise was swimming back and forth in our 30ft leisure pool, intermittently stopping to change the music on my spotify playlist.

And I’m not a single bit upset or worried that the week off put me any steps behind in my fitness. The relaxed vibe and less laundry situation was good for me - plus I was already sweating enough just from the humidity!

The first thing I did when I got home and set down my luggage was lifted my 10lb dumbbells and gave them a big warm embrace and a kiss.

I sure missed my babies and I know you missed my sweaty selfies!

Time to get back to work!

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?

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! 

Abs are Made When You Walk Away From the Kitchen

So I'm taking the easy way out today because sometimes life gets in the way and you don't schedule your blogs on the weekend. Whoops!

But the good news is that I wanted to participate in the link-up I found over on Kait's blog!

Today the prompt is "Favorite Core Exercise".

Ha-ha but seriously - the best way I've found to tone up my core is to cut dairy, grains and beans out of my diet (paleo) and drink lots of water. 

But more than tone your core, you want to strengthen it.

That's why I'm sharing with you today a workout from the Tone it Up ladies that they call "The Best Ab Workout".

3 rounds of 15 reps

Scissor Crunch

Starfish Crunch

Side Slimmer

Tummy Tuck

Burpees (!!!!) because they work

Details for each exercise (and a printout) here

Go get your abs on! I smell a plank challenge coming on!

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!

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!

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!