The Paleo Diet Part 2 – Eat Like a Caveman

Just over 2 weeks ago we started on our Paleo Diet adventure. Eating nothing but good meat, fruit, and veggies. Matt and I both came up with a “cheat”, something we were not going to give up, mine was raw sugar in my coffee, and Matt’s was the occasional beer. I didn’t think I ate a whole lot of sugar before starting, but apparently, I ate enough to kind of shock my body. I noticed some lingering headaches.

After the first week though the headaches were gone. I felt pretty good about how our meals were going. They were very well planned out and colorful. I didn’t crave anything sugary, of course, I tried not to expose myself to it either. Then it happened, friends came in to town…

Paleo diet poison

Photo Credit: Creative Commons

I did great the night before, not having any of the famous corn pudding or the desserts. The second night was a different story. My will power was weakened by the smells of fresh baked biscuits and jam.


Paleo Diet Baked Chicken

Photo Credit: Creative Commons

Ok, so I cheated a little. But, as of a week ago, I’ve been back in the game! I hope what you can take away from this is that eating healthy doesn’t mean you can’t once-in-a-while enjoy something not-so-good-for-you. If anyone needs to hear this, it’s me. I think, “oh no! I just had (fill in the blank) and now everything is ruined” Not true, and stop being so hard on yourself! Just start the clock again, not all is lost. For me I’ll just grab some more chicken and vegetables.

The Paleo Diet has been fun so far. Stay tuned next week for a list of my favorite Paleo Diet recipes!

And the adventure continues…

Unleashed – Workout #60

Photo Apr 16, 12 16 42 AMHey everyone, a little somber today in the wake of the Boston Marathon explosions, please keep them in your thoughts and prayers. One of the coolest expressions of generosity I’ve seen in a while from the people of Boston though, as hundreds of residents have opened up their homes to runner’s and their families who have been affected by the bombs. Continue to hope that those hospitalized will recover as smoothly as they are able!

Tuesday’s Workout

Total Time: 12 minutes

50 seconds of work/10 seconds of rest

  • Red ball abs (or whatever you have 🙂
  • Elevated feet push ups
  • Lunge twist
  • Towel v-outs

Yes, It’s Taxing – Workout #59

Hope you enjoy today’s workout, nothing does a Monday better than good exercise!

15 minutes total time

Do as many rounds as you can in the 15 minutes

  • 10 Triceps Push ups
  • 20 Squats
  • 30 Mountain Climbers
  • 40 Jumping Jacks

No Diggity – Workout #57

Positive Quote Instead of giving myself reasons I can't workout, I give myself reasons why I CAN

Enjoy today’s workout, it’s funky!

Total Time: 17 minutes

Do as many rounds as you can in 17 minutes.

  • 10 Dive Bombers
  • 20 Side Jumps
  • 10 Up right rows
  • 20 Side Lunges
  • 20 Leg up circles

Ten Everyday Items to Use as Fitness Equipment

gallon_of_waterAt the Simple Gym, I try and look at fitness a little differently than most. Your health doesn’t have to come with the expectations of an expensive gym membership, personal trainers, or truckloads of fitness equipment. I believe we need to start simply, and look at our own bodies as the best mechanism for change!

But sometimes we need additional weight to continue challenging ourselves. Sometimes we use weights in the workouts, but I always look for everyday items which can be used instead of traditional fitness equipment. When I recommend fitness equipment, I spend a lot of time researching how affordable and useful the it is. I prefer tools you can get the most out of, valuing utility over all other features.

However, buying fitness equipment isn’t always in the budget, and it certainly isn’t necessary! Here are ten household or everyday items we can use to help take our workouts to the next level!

Six Alternatives to Traditional Fitness Equipment

  • Gallon of water (8 lbs) – use for lifting, curling, pressing
  • Bucket of sand – use for lifting, carrying
  • Rocks – use for pressing, carrying
  • Books – use for lifting, carrying, pressing
  • Logs or large branches – use for lifting, carrying, pressing
  • Canned goods – use for lifting, carrying, pressing

Four Other Alternatives

  • Rolled-up towel = AbMat
  • Beach towel = Yoga mat
  • Partner resistance = Resistance rubber bands
  • Steps = Jump box

I encourage you to keep an eye out for ways you can use common items as a way to challenge your workouts and get healthier. Ways to become fit and healthy are all around us, we just need to keep our eyes open.

Question: What other everyday items do you find useful in helping workout?

Well On Your Way-Workout#56


Total Time: 15 minutes

50 seconds of work/10 seconds of rest

3x thru

1 0r 2x for beginners

  • Push Up->knees to elbow-> leg up
  • Switch Lunges
  • 2 Squats-> 2 Donkey push ups
  • 1/2 Burpees
  • Towel abs (paper plate if you have carpet)

Son of a Bench – Workout #55


Happy Monday everyone, I hope you had a great weekend. We hosted a group of friends from college the past few days, and really enjoyed catching up and partaking in the great food, drink, and weather that Asheville offered up this weekend!

We have a great week of movement drawn up for you, and we’re starting today with a bench. Yes, a regular park bench (or sturdy chair).

4 Movements – 10 Reps each – 5 Rounds

  • Box Jumps
  • Dips
  • Pistol Squats
  • Pushups

Remember, one of the best parts of these simple, minimalist workouts is you can start seeing the potential in all kinds of things. A rock becomes something to jump on, a tree branch you can do pullups on, or lift a gallon of water over your head. It’s so cool and freeing!

If you need a visual reminder of the movements, check out the video. Have a great day!

New Tracks-Workout#54

"Always Will I Take Another Step. If That Is Of No Avail I Will Take Another, & Yet Another. In Truth, One Step At A Time Is Not Too Difficult.... I Know That Small Attempts, Repeated, Will Complete Any Undertaking." - Og Mandino


15 minutes total time

Grab a stopwatch or use this great online stopwatch

Do as many rounds as you can in that 15 minutes.

  • 10 Reverse crunch split
  • 20 Mountain Climbers
  • 10 Bronco Kicks
  • 10 Inch Worms
  • 5 Rt side leg up and out
  • 5 Lt side leg up and out


All Day Baby! – Workout #53

If you’re just looking for the day’s workout, scroll down past all my ranting.

We’ve all been there. You sleep in a little, or something happens at home or work, and you miss the day’s workout. Bummer, right?


We’ve tricked ourself in to thinking a workout is something you have to do in a 10-30 minute time block. While a dedicated block of time is preferable, research has shown that short bursts of energy throughout the day also have surprising health benefits.

So if you miss your workout block, don’t despair and resign yourself to a sedentary day!

Set a timer to of off every 30 minutes. When it beeps, do five pushups, or even ten! When the timer goes off the next time, do ten squats. At the end of an eight hour work day, you’ve done 80 pushups and 80 squats! Realize the cumulative effects of getting up and moving around regularly pay off!

Ok, I’m getting off my soap box.

Today’s Workout

4 Movements

5 Rounds

10 reps each movement/round

= 200 total reps!

The Movements

  • Burpees
  • Squat to press
  • High knees
  • Wingtip pushups

Want to see what the movements look like? The video will guide you. Thanks and have a great workout!