Watermelon Gazpacho

by MJ

An amazingly delicious and cooling supper!

6 cups organic watermelon
2 large tomatoes (seeded)
1 cucumber
1 serrano chile, minced
1 lime, juiced
1/4 cup fresh cilantro, chopped
1/4 cup fresh basil, chopped
1 teaspoon agave nectar
sea salt to taste

  • Puree watermelon, tomatoes and cucumber in your food processor.
  • Combine purees and strain.
  • Add the remaining ingredients and chill for at least 30 minutes.
  • Serve with larger pieces of watermelon! Yum!

Almond Lemon Macaroons

by MJ

By far, one of my most popular potluck treats! – MJ

1 cup raw almonds
1 tsp lemon rind
1/8 tsp vanilla bean
agave to taste
shredded coconut

  • grind almonds in food processor till fine.
  • add almonds, lemon and vanilla to bowl and mix.
  • add agave until mixture becomes sticky.
  • roll into small balls and cover with shredded coconut!

Power Cleans

by admin

  • Grasp the barbell just outside of your shins and start from a deadlift position
  • Lift the weight off the ground while maintaining a strict lumbar curve and your weight in your heels
  • Once the weight reaches mid-thigh explosively jump the weight vertically and shrug your shoulders
  • Be sure to let the momentum from your jump and shrug send the weight upwards and your arms do not pull the weight
  • Catch the barbell in a rack position and in a quarter-squat position
  • Stand from the squat with the weight in the rack position and lower the weight slowly to the ground

Slam Balls

by admin

  • Grasp the slamball on the ground with straight arms and both hands between your legs.
  • Start with your fee shoulder width apart, low back flat, chest up, knees bent in a semi-squat position, and looking straight ahead.
  • Rise up from the starting position and jump the ball up in the air.
  • Guide the ball upwards with your arms until you are holding the ball directly overhead.
  • Forcefully throw the ball downwards in front of your body while dropping your body quickly into the semi-squat position.
  • Catch the ball off of the bounce and repeat.

100 Day Challenge 2012: Suggested Exercises

by MJ

Air SquatsPush-upsPull-upsKipping Pull-ups, Butterfly Pull ups, Dead Hang Pull-ups, Jumping Pull-ups, One handed pull-ups, Jumping SquatsPistolsBack SquatsFront SquatsOverhead SquatsDumbbell SquatsBall Slams, Ball Cleans, Wall Balls, Barbell Snatch, Kettle bell Snatch, Kettle bell Cleans, Kettle bell swingsSingle arm KB SwingsKB Press, KB Thruster, Dead LiftsMuscle-upsBox JumpsBurpees, Burpee Box Jumps, Becks Burpees, Cleans, Jerks, Clean & Jerks, DipsRing DipsJumping Ring Dips, L Sits, Sit-upsHollow rocks, L- Pull ups, Single Unders, Double-Unders,  Dumbbell Snatch, Dumbbell  Thrusters, Glute-Ham Sit-ups, Handstand Push-upsHandstands, Hang Clean, Hang Power Cleans, Hang Power Snatch, Hang Snatch, Heaving Snatch Balance, Hoola-Hooping, Rope Climbing, Knees to Elbows, Toes to Bar, Floor Wipers,  Medicine Ball Cleans, Power Clean, Power Snatch, Pressing Snatch Balance, Snatch Balance, Push JerkPush Press Ring Push-ups,Clapping Push-ups, Butt-Kickers, Iron Cross, Sprints, Skipping, Basketball Free-Throws, Basketball Dribbles, Swim, Row Machine, Stair climbing, Shoulder Press, Bear Crawls, Tabata Squats, Turkish Get ups, Arm Bars, Tire Flips, Tire Toss, Tire Hops, Cartwheels, Back Flips, Thrusters, Bear Crawls, Lunges,DB Lunges, Walking Lunges, Jumping Lunges, OH Lunges, Farmer’s Carry, Towel Pull ups, Wall Balls, Weighted Pull ups, Weighted dips, Weighted Jump Thrusts, Weighted Walking Lunges, Weighted House work, anything wearing a weighted vest… for time, over distance.

MoveSweat and Pant.

100 Day Challenge 2012: Get Involved!

by MJ

  1. Make up your mind to join us!
  2. Each day you will move: 1 Tabata Workout (4 minutes) everyday for 100 days.  Suggestions:
    1. Follow Dr. Stephen Franson and do the exercise that he does (videos / pictures / comments / coaching).  Posted each day on the Bonfire Health Fanpage
    2. Choose your own exercises to do each day.  Do what moves you.
    3. Do a combination of these two options.  Just move.
  3. Post pictures or videos of your workout on the Fan Page
  4. …or just comment on the MODs (Movement of the Day).  Let us know how you are doing…encourage…learn…share…just no belly-aching.  Okay, maybe a little.
  5. Encourage friends, family and co-workers to join you in the Challenge.  Misery loves company. Here are several resources to help you spread the word!
    1. 100 Day Challenge Slide Share Deck!
    2. Printable Flyer
    3. Athlete Sponsor Form
  6. Move everyday for 100 days straight May 19th – August 26th
  7. If you’d like, you can also raise money for MOF
  8. Join us for a big Ohana Day Celebration at the beach…


Fund-Raising / Sponsorships:  

  1. Print off the Athlete Sponsor Form
  2. Ask your friends to committ to sponsoring you for a flat amount/amount per day (ex 1.00 or .10 per day you complete)
  3. As your sponsors to write a check to the Mauli Ola Foundation with a note 100 Day Challenge 2012
  4. Mail checks to:

Franson Family Chiropractic

c/o 100 Day Challenge 2012

100 Cummings Ctr. Suite 101D

Beverly, MA 01915


  1. Create your own Wish with the Causes App on Facebook. (Check out Dr. Stephen’s Wish: Link coming soon!)
  2. Share via email, Twitter and Facebook

If you would love to sponsor Dr. Franson:  There are a few ways you can do this.

1. You can donate right on the Mauli Ola Donations Page.  (Be sure to write 100 Day Challenge 2012 in the memo section)

2. You can also donate on Dr. Stephen’s Causes Page (Link coming SOON!)

However you’d like to be involved, we’re grateful to have you! Looking forward to ONE HUNDRED days of health for ourselves AND our loved ones with Cystic Fibrosis!


100 Day Challenge 2012: FAQ’s

by MJ

How do I participate?

It’s easy (sort of…). Just make the commitment to exercise for 100 days straight, starting on May 19th, 2012.  (Don’t worry… if you miss the deadline, you can jump in anytime)!

Every day we will be doing 1 Tabata Workout.

Follow us on Facebook (“Like” our page here).

Every day, participants will be posting videos, photos, and comments about our MOD (Movement of the Day).

Do I have to do exactly what Stephen Franson is doing?

No. I will be doing a different exercise every day. You can follow along, or do whatever you choose.

I will be “programming” my schedule of exercises with a consciousness around cycling harder days and easier days as well as “active recovery days”…so keep that in mind.

Can I just make up my own exercises?

Yes. Do what moves you. Just pick one exercise for your Tabata workout each day, every day for 100 days.

Can I do the same thing every day?

Yes. But that is pretty boring…unless it’s Burpees. Burpees are never boring.

Where do I do it?

Wherever you are.

What time of day do I have to do it?

Whenever you want.

Can I invite others to join? How do I do that?

YES! That is the big idea. Please get people moving. This is for a great cause.

Can I submit videos/photos/comments on the Bonfire Health Facebook Page?

Yes, the more the merrier. The FB Page is already blowing up. Show it off!

Do I have to submit videos/photos/comments on the 100 Day Challenge Facebook Fan Page?

No. Wimp.

Why are we doing this?

  1. To get everyone moving.
  2. To raise money for the Mauli Ola Foundation (MOF)
  3. To raise awareness around Cystic Fibrosis (CF)

What is Cystic Fibrosis (CF)?

What is the Mauli Ola Foundation (MOF)?

How can I raise money for the Mauli Ola Foundation?

  1. Ask people to sponsor you: Per (Workout) Day (ex: a dime a day or a dollar a day…).
  2. Sponsor me or anyone else doing the challenge.
  3. Make a donation to MOF.
  4. Business Owners, Corporations, Organizations: Direct Sponsorship, or donation (MOF).

*Checks made payable to Mauli Ola Foundation

Can I come to the Ohana Celebration in August?

YES! Everyone is invited!