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FUEL: Dish of the Day:
Paleo Cereal Breakfast  Besides being healthy, this breakfast is satisfying and filling.   [Click here for additional recipes]



AIR: Movement of the Day:
Goblet Squats  There’s no doubt about it, squats are king. Here’s a variation that is demanding, yet very safe. For a complete workout that includes Goblet Squats, add Box Jumps (or Box Steps) and Mountain Climbers – 10-15 reps for each exercise, four to five rounds without stopping.   [Click here for additional workouts]


SPARK: Journal of the Day:
Quote of the Day  “A good laugh and a long sleep are the best cures in the doctor’s book.” ~ Irish Proverb
Essential Element: Our body uses sleep to rest and repair our tissues. Our brain requires sleep to process the information from the day. [click to view Spark Insight -  Restorative Sleep]
Journal: For the next seven days, e-fast for the thirty minutes before going to bed (e-fast means no electronics – no TV, computer, iPad, checking email on your phone, etc.; instead, go for a walk, read, or pray).    [Click here for additional Journal exercises]

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