by admin
FUEL:  Dish of the Day:
Banana Almond Flour Waffles A filling and nutritious breakfast (especially topped with chopped raw nuts). Probably not going to work preparing this as a mid-week, school day breakfast, UNLESS, like this video shows, you make them whenever it’s convenient, and store in the freezer in Tupperware and simply pop one in the toaster oven (you have a toaster oven, right? If not, get one, they’re very useful).  [Click here for additional Recipes]



AIR:  Movement of the Day:
Jumping Lunges  Just in case you didn’t think lunges were hard enough, here world class Crossfit Games veteran athlete and wellness warrior, Dr. Ryan Hewitt, demonstrates a great lower body and core aerobic challenge.  [Click here for additional Workouts]


SPARK:  Journal of the Day:
Quote of the Day: You don’t actually get stronger when you’re in the gym. It’s what you do (before and) after your workouts that’s the real key to growth. ~ Kris Bierek
Essential Element.  When you wake up, what’s happening? Mad rush for shower and out the door? What would your day, your week look like if you consistently woke up 15-30 minutes earlier and…read, prayed, planned, walked the dog (instead of just letting him out the back door)?  [click to view Spark Insight -  Morning Rituals] Journal: Write down your goal time for getting up this week (remember last week, you started going to bed earlier – now leverage that extra rest into ‘first thing in the morning “me” time.’ Write three things you’ll do upon waking up earlier. Then do them.     [Click here for additional Journal exercises]

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