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?

So Much Mischief

So we all know that vacations are a fun way to "let go" and have a good time with no worries, right?

Well my trip to Belize was exactly that - a good fun time to not worry about workouts, not stress over foods - to just enjoy the results of my hard work with a promise to myself to get right back at it once I made it back to the routine in Portland.

Then I got back to Portland.

And I recommitted to redefining my motivation.

And I got excited about getting back into it.

Then things happened.

Work happened. Good weather happened. Bad weather happened. Unexpected playtime happened. Corporate parties happened.

Sangria happened again. So. much. sangria.

And then I let sushi happen and queso happen and cheesecake happen!?!?

And it all happened so fast. I mean, even a corn dog was eaten.... it was amazing and I don't regret it - but it happened.

With all of the good weather / bad weather / work and fun - it can also be confirmed that the only sweat I produced was while eating spicy foods - and maybe once in a hot tub that I shared with a 12 year old little league baseball team. (Really, I thought only girls would do this?)

It would be so reckless delicious to keep going down this path, but man did I miss my sweat. I missed my sweat more than I missed my blog more than I miss anything in this world. Sweat is as important to me as the air I breathe. 

I'm back on track, 110%. It's a choice and nothing more. 

Meat prep. Paleo foods. Mid-work day workouts. New shoes. Weights. Stair Steppers. Sweat. 

And I'm here to stay. Mischief you were fun, but you've been managed!

Oh and look, it didn't wreck my body completely - just a little cushion that will take some water, sweat and vegetables to take care of. Thanks metabolism!!!!!!!

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!

The Bikini Photo

This isn't so much a confession.... but it kind of is because I'm posting a no-filter bathing suit bathroom selfie for all of the internet to see. 

There have been times in my life where I wouldn't have taken $10,000 to do something this scary.

This weekend I went shopping with the mission to find a bathing suit. Temperatures have been getting warmer and I am feeling that invite coming along any time now for a friend to ask me over for a swim. 

Rather than anxiety later, I decided that Memorial Day weekend sales would be in my favor as I went to look for my first bathing suit purchase in over 10 years. 

That's not an exaggeration. 

Victory #1 - I didn't cry. 

Victory #2 - I didn't settle on something "more modest"

Victory #3 - I was honest about the sizes I needed (top L, bottoms XL)

Victory #4 - I bought a freakin' swim suit (and actually bought three)

Victory #5 - That smile on my face. Right there. 

Drop the mic. I'm out. 

(ps - this was from Old Navy but I can't find it online)

Link up with Kathy, won't you?

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.

Making a Comeback

I can't think of a more perfect Monday post than how to make a comeback on your healthy living mission. 

This post was inspired by a beautiful lady I've met through blogging - and hopefully helps some of you to get out of the "rut" that you feel like you've fallen into. 

The first and trickiest thing you need to understand about getting back onto the fitness train is understanding that there's no stops. If you really want to make a difference in your life, the only ticket you can buy goes one-way. Like you know and like I've said before, this journey is not temporary. It's not for those who want a quick fix to drop 10lbs for swim season. 

It's for those who want their skin to glow. For those who know they are worth the change and worth seeing themselves as the new and improved versions. For those who want to feel 5, 10 or 20 years younger than their actual age.

Ready?

1. Decide to Succeed!

So much of this journey is rooted in your mental commitment. It's so "easy" to self-sabotage and let your mind play games with you when you don't have a defense against it. The best ammo is a contract you've signed with yourself that says "I WILL succeed. I CAN do this. I AM worth it."

This decision is vital to your success. It's the decision that will keep your hand out of the bag of potato chips. It's the decision that will keep you to actually only one scoop of ice cream rather than getting knuckle deep into the carton of mint chocolate chip.

It's your foundation. Start here.

A big help in making the decision to succeed is discovering first why you want to succeed.

2. Realize that you don't need a Miracle, you just need a Plan.

No matter who you are and no matter how far you are from your goals, it's critical to realize that you don't need a miracle, you just need a plan.

A plan! How simple! Anyone can do that!

A meal plan, a workout plan, a plan on how you're going to drink enough water every single day.

This can be something you create for yourself or something you get help with online. Whatever it looks like for you, planning can help get you on the right track to the commitment you made in step #1 and will be the best asset for you to be organized as you make potentially significant life changes.

3. Toss the Junk - Introduce the Healthy.

I've mentioned before how critical it is for you to toss the junk from your home to be successful.

Even more important is to introduce the healthy things and to keep them in the forefront of your mind.

I've got reminders of my healthy lifestyle everywhere I look around my house. It may look like clutter, but the dumbbells and the yoga mat and the tennis shoes and the kettlebell all remind me of the commitment I've made. At work, the high desk and the big glass of water are frequent reminders to stop sitting all day and to make trips to the water cooler and the restroom.

Make it almost annoying but make it significant because get ready - it's all you'll think about.

4. Enlist your Helpers.

So many people feel ashamed to admit that they need a partner to join them on their fitness journey.

Stop this - stop feeling ashamed - stop making this an excuse. There are so many resources out there and so many support groups - if this wasn't what people needed, these wouldn't exist. Needing a partner in fitness is no different than needing a partner in life.

It's a basic human need and shouldn't make you feel embarrassed.

Find them. I'm here for you, your Facebook friends are here for you, there's tons of nice instagram strangers that are here for you, that nice girl you always see at the gym the same time as you who has the cute headphones is here for you. People want to see you succeed and they're all around you - just ask them for help. Trust me.

5. Do it. 

You have your commitment, your plan, your ammunition and your helpers. Now it's time to follow the path you've set out for yourself and make the changes in your life you've been ready for.

Compared to steps 1-4, this is the fun part and where all of the magic happens.

And when all else fails, I'm here to help <3

Weekend Challenge - Clean out the Junk

Alright, the same rules from Easter weekend apply - I want you to have a few mimosas this weekend with your family for mother's day (or while you're skyping with mom from afar).

Onto business...and your weekend challenge!

When I talk to people about what their goals are and what they're doing to help clean up their act, many people refer to three main things getting in their way:

- Grazing, snacking, boredom/emotional eating

- Not having a grip on portion control

- Not LOVING their workout (aka you haven't yet found your soulmate)

This weekend I'm going to give you an assignment that won't CURE #1, but will really help out with the way that you handle grazing, snacking, boredom and emotional eating. 

You and/or your roommate, significant other, alter ego will hate me for this but my challenge to you is to TOSS OUT all of the crap that's in your pantry. 

You know what the junk is. 

The wheat thins, the potato chips, the tortilla chips, the sugar, the ice cream, the oreo's, the nonsense. 

I did this activity when I started paleo. While it wasn't easy to dump out all of my comfort snacks, it really helped when feeding time came along because I didn't have the same usual suspects lying around begging to be eaten. You know, the treats that know how to immediately stick to your hips and thighs while simultaneously making you regret the binge and lower your self worth. Bite by bite. 

When you do your big clean this weekend, tag me on instagram (@Jessifitpdx) with all the junk you're tossing out! 

There'll be a surprise in it for you! 

(okay since you're just starting out you can keep the Trader Joe's PB cups, but put them in the freezer!)

Best of luck! 

The First Summer

Last week the weather here in Portland was beautiful!

Sunny and in the 70/80's. Maxi skirts and sandals. Smiling faces and sunglasses. 

Iced coffee and sunroofs open. 

This sounds like bliss to many of you, but the past me used to be terribly afraid of unseasonal warm weather. It's like company coming over for dinner too early before you've finished with your hair and makeup - you're not ready for it. Just the thought of showing my winter body to the summer world usually scares me into an attempt at a quick-fix diet that more than anything leaves me low on energy and exhausted.

From first hand knowledge, summer is hard when you're carrying around some extra pounds and don't feel comfortable in your own skin. 

This year, thanks to taking my fitness journey one day at a time over the past few months - things are going to be different. 

This will be the first summer I look forward to 4th of July.

This will be the first summer I don't shy away from the swimming pool.

This will be the first summer I wear shorts to work (eek!) and do it stylishly (with wedges!)

This will be the first summer I don't go shopping for more light cardigans to cover up my arms. 

This will be the first summer I choose social workouts over daily patio happy hours.

This will be the first summer I allow my legs to be photographed. 

What about you, how are you going to do your summer differently this year?

Flex Friday

Okay you guys, do you remember how last weekend I asked you for your very best #sweatyselfies?

You came, you sweat and you showed me your hard work. It was amazing and it was beautiful - but now I want more!

I'm challenging you to post a photo of yourself flexing (or just send one to me via email, text or snapchat!) and tag me @JessiFitPdx

I'll start... here's mine! 

BONUS points if you're flexing in your derby dress!

If you're looking for fitness, nutrition or motivation support - comment below to learn more about a free (and private) online group I'm running that starts Monday, May 5th!