Coffee Time – Workout #133

8c35beb696b811e18cf91231380fd29b_7One of the first things I do in the morning is get the coffee started. Admittedly, we are snobby coffee folks, and drink coffee in a pour-over method using a Chemex. While delicious, it’s not the most time effective solution in the morning, and usually I end up staring at the grounds trying to will them in to faster dripping.

It also means I have about 7 minutes of available time for doing something whilst waiting for the coffee to brew/steep/apparate. 

So, I created a little coffee time workout, a quick collection of movements that help wake me up, feel loose, and ready for the day. It’s like a small win or habit that allows the rest of the day to fall in to place. Enjoy!

Workout #133 – Coffee Time

Simply do as many rounds as possible before your coffee is finished brewing! To make this workout more “complete”, do it for 15 minutes, AMRAP-style.


  • 10 Pushups
  • 15 Squats
  • 20 Mountain Climbers (10 each leg)
  • Back Bend to Forward Fold
  • 5 Table Pulls (optional)

To see a movement in action, select it from the playlist below. Have a great weekend, and yes there will be a workout on Labor Day!

Heatwave! – Workout #132

fitDo this workout outside and use some equipment or unconventional tools you haven’t used before. Try to engage the mind in different ways to challenge yourself physically and mentally. Good luck!

4 Rounds for Time


Hip Mobility – 10 each leg

Mountain Climbers – 15 each leg


Box Jumps – 5/10/12

Overhead Press – 3/5/10

(if no dumbbells or kettlebell; use a rock, small log, heavy book, or water jug)

Table Pulls – 2/5/7

Numbers = Beginner/Intermediate/Beast Mode!

I hope you have a great day, get ready for a live video on Friday, we’ll see you then!


Declutter Your Life: 5 Ways to Cut the Crap

We have just moved to Nashville, and what a change it has been. Though the Nashville is much bigger than Asheville, our space has shrunk, along with our available space outside. Areas and rooms we took for granted don’t exist any longer, and the stuff we filled the rooms with no longer has a home.


Morgan and I have gone through a lot of things, stuff we didn’t really need but didn’t really need to throw away. As we packed, we both kept looking at items and wondering “why did we get this?” (biscuit cutters) or “when did we last use this?”

Comparatively, I think we had less stuff than the average married couple in their late twenties, but then again people normally look on themselves with a kinder eye than we warrant. But there was still a lot.

Stuff when we started packing

Stuff when we kept packing

Stuff when we were unpacking

The stuff I came across whilst unpacking was the most frustrating. Why did I think I needed this stuff twice already?! We have moved in to a little 550 sq ft apartment, and there just isn’t enough room for all this stuff! Even stuff I didn’t need any longer I had continued holding on to, because I was too proud or because the item reminded of something great I had done or been a part of. I couldn’t let go of either past failures or successes.

Why we find it difficult to let go of stuff

Pride and Sentiment. Those are the emotions blocking my ability to unload stuff, and they’re probably the same for you as well. I don’t want to get rid of something I haven’t used because I paid good money for it. So I’ll justify keeping it because I’m going to sell it on Ebay, except I never get around to posting it. But I certainly don’t just give it away!

Giving it away for nothing means I made a mistake in the past, and I don’t like admitting mistakes.

There’s the deadly sin. Pride.

I was and still am too proud to unload things which are providing no value to me. Simply recognizing the trait does wonders, and I’ve improved! Realizing the wastefulness of buying things in the past makes me consider current and future purchases. Do I need this? Do I already own something that will work? Would I keep this if we moved to a small apartment?

Sentiment is another reason, we hold on to old things because they remind us of past versions of ourselves, and the good past self to boot. We keep home run balls, not the one we struck out on to lose the game. I have lots of this stuff, and while some has been tossed, a few boxes remain. If they’re going to have a place in your life, do yourself a favor and look through them sometimes, get some use out of their memories.

Whether you are downsizing your living space or not, cutting through your clutter can be a great practice to keeping your space manageable and clean. Cleaning our small space has been much easier and quicker, precisely because there’s less stuff! Here are five ways you can do the same.

1. Have a yard sale – and keep it cheap

Set up early, because pickers come around by 7:00 am, guaranteed. Keep it simple and cheap with yard sales, most people coming through aren’t looking to spend $50 on a coffee table. This is a good place for old DVDs, CDs, clothes, and other stuff you don’t want to ship or sell online.

2. Sell on Craig’s List and Ebay

Sell your big, expensive, or unique items here. We sold our bedroom furniture for $550 on CL, and have racked up $150 in Ebay items. An example of a unique item was my lacrosse helmet. No one was coming to the yard sale looking for a lax lid, but someone in South Carolina sure was. Use this helpful guide from Man vs Debt to get your stuff sold online.

3. Hold a friends and family giveaway party

If you don’t want to give your stuff away to strangers, give it away to your friends and family! Here’s the catch though… give them nice stuff. If it’s something useful that you’re just not using anymore, let it go to someone else! In the past few months, we’ve given away clothes, small appliances, cutlery, and sporting goods to loved ones who will give the stuff a nice new home and regular use.

4. Take useful stuff to Goodwill

Didn’t sell it or give it away to loved ones? Pack it up in bags and take it away to Goodwill or Salvation Army. Don’t get all sentimental or proud, just do it! is another great resource for getting your stuff to people who will make use of it (see below).

5. Trash it

If none of the above worked, time to trash it. An item making it through the first four steps does NOT mean it’s destined to be yours now, but the fact it has survived this long means it should definitely be kick to the curb.

Simplicity isn’t just about minimizing your stuff, it’s about maximizing your life!

(click to tweet that)

UPDATE: As you see in the comments, Ansley suggested using as a way to unload your stuff before trashing it. This is such a great point and one I didn’t emphasize enough. Trashing is the last resort, and you should look to make good use of your stuff keep the planet uncluttered!

I know we’re not making it easy on ourselves. The temptation is to blindly accumulate and keep up with the rest of society, except it isn’t working. We’re slowly waking up to realize that all this stuff isn’t making us any happier, and it’s not filling any deep need. The answer isn’t to go live at a monastery or tucked away in the woods (though that does sound nice at times), but to be mindful of the choices we’re making with our time and money.

Let’s help each other choose well

Additional Resources on Stuff…

Comedian George Carlin holds up the mirror on our addiction to stuff… in 1986!

I got my start on minimizing stuff and maximizing life from the Minimalists.

Annie Leonard’s great book The Story of Stuff, and the accompanying short film.

Just Start – Workouts #130-131

start-buttonIf you ever wonder why we keep our workout posts short and to the point, it’s because we don’t want you to waste time reading when you should be working out! Don’t get me wrong, I love to read, and just finished Austin Kleon’s wonderful little book Steal Like an Artist.

One of the lessons that stood out to me in the book (and most creative books I read) is how we sabotage ourselves when it comes to starting something new or challenging. I can’t tell you how many times I’ve delayed writing blogs, working out, or other good pursuits because I tricked myself in to thinking I didn’t have all the information to START.

Sometimes, this is true, and we need more information or coaching before we jump in to a new challenge, especially a physical one! But usually, it’s a trick our mind plays on us.

One of the most commonly asked questions we get is “where do I start?” and it’s a great one! Allow me to give two answers:

1. Download 28 Days Later

Our free four-week workout plan to help you get started.

2. If you need something even simpler, even quicker, then here are two workouts that are basically a big mash-up of different ways you can get started. Pick anywhere from 1-4 of these movements and make TODAY your day to START!

Workout #130

  • Walk 15 minutes
  •  10 Squats
  • 20 Jumping Jacks
  • 5 Pushups

Workout #131

If you’re crushing workouts by now, here are a couple of ideas for your next workouts.

  1. Do these workouts multiple times until you are ready to puke (and run instead of walk).
  2. Pick one of the previous 129 workouts, one you either really enjoyed or really hated, and do that.

Thanks, and be ready for a blog post on Wednesday!

Dog Days – Workouts #128 & 129

Hey Everyone, hope you’re having a great week! Here a couple of solid workouts to help get you through the dog days of summer.

One of the best ways I’ve found to recover from workouts is to put intentional time in to your stretching. It’s easy to feel like you don’t have time, but just little bits of stretching before and after the workout will pay big benefits in your recovery and well-being.


Thursday – Workout #128

Warmup: 2 rounds

Movements: 5 rounds

Friday – Workout #129

Warmup: 2 rounds

Movements: 4 rounds, 15 reps each

Keep Moving – Workout #125

Hey everyone, sorry for the lack of workouts this week, we are in the process of moving to Nashville! Actually, we have moved as of yesterday, and are unpacking. Next week we’ll be getting back in to the blog posts as well, the first one being about simple living and materialistic purging. On to the workout!


Today we will be doing a pyramid workout, try and keep your breathing pulse rate steady throughout the movements!

Movement 1 – Burpees

Movement 2 – Squat to Overhead Press (SOHP)

Base Movement – Bridge

Remember, a pyramid workout means you will do 9 burpees then 1 SOHP, followed by 8 burpees then 2 SOHP, and so on. Eventually you will be doing 1 burpee then 9 SOHP. The base movement is optional, and after each round of burpees/SOHP, you would do 30 seconds of a the bridge movement.

Thanks for being patient, we’ll be back with regular workouts next week, and new blog posts! Have a great weekend, wherever you are.