by MJ

AIR  ~  Movement of the Day:
Our version of a Good Morning is getting moving! Watch Brandon’s terrific form as he performs 100 reps for last year’s Cystic Fibrosis Fundraiser! If you don’t have weights at home, get creative! You can use a heavy book… or even any small children you have running around the house! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for a way to make your traditional almond snack more appealing? We’ve got just the thing! Roasted Rosemary Almonds add a TON of flavor to your midday protein boost!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: If we wait for the moment when everything, absolutely everything is ready, we shall never begin. 
~ Ivan Turgenev

Essential Element:  Repetition is the mother of mastery.  Clinical research shows that new habits can be formed through repetition.  Our brain cells actually create novel connections and new habits are formed. [click here to read Spark Insight: Creating Change]

Journal: Sometimes it’s our creature comforts that create the greatest barriers to our success. Our daily latte. The leftovers from the kids plate. Those chocolate covered mints we snag every night. Take a minute and think about your creature comforts; those things you’re so used to that you’ve never considered their need to be vacationed from. Write three of them down. Take the next 21 days and consciously replace one of them. Add something remarkably valuable to your day in its place.   [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
A variation on the tried and true Dead Lift, the Sumo Dead Lift has a wider stance and more importantly involves a squat. Give it a try! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Don’t get stuck without a healthy snack nearby! Prep these Roasted Rosemary Almonds tonight and keep those midday cravings (and subsequent poor food choices) at bay!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: The wisdom of life consists in the elimination of nonessentials. ~ Lin Yutang
Essential Element:. Claim ownership of your time and schedule. Make a standing “napping appointment” in your daily schedule if at all possible.  Even Presidents of the United States have made this a priority – and they have a demanding schedule, too.   [click here to read Spark Insight: Rest and Repair]
Journal: What if taking a nap became an essential part of your day. What would you have to get rid of in order to make space for this new crucial practice. For three days in a row this week– give it a try. Carve out specific time for a 20 minute nap. You don’t have to sleep – just shut your eyes. At the end of the day, jot down your observations as to how you felt after it and what, if anything , it gave to your day.    [Click here for additional Journal exercises]


by admin

1-1/4 cups almonds
1/8 teaspoon cinnamon
2 tablespoons grated lemon peel
2 egg whites, beaten
1/4 cup raw honey
2 tablespoons lemon juice

  • Grind almonds coarsely.
  • Combine cinnamon and lemon and add.
  • Beat egg whites very stiff, fold in honey and continue beating.
  • Fold in lemon juice with almond mixture and blend.
  • Drop from a teaspoon onto ungreased parchment paper.
  • Bake 30 minutes at 250 degrees F.
  • Remove from paper while still slightly warm. Makes 4 macaroons (PALEO)

Roasted Rosemary Almonds

by admin

1  tablespoon  finely chopped fresh rosemary
1  tablespoon  extra-virgin olive oil
1  teaspoon  chile powder
3/4  teaspoon  kosher salt
Dash of ground red pepper
1  (10-ounce) bag whole almonds (about 2 cups)

  • Preheat oven to 325°.
  • Combine all ingredients in a medium bowl; toss to coat.
  • Arrange nut mixture in a single layer on a baking sheet lined with foil.
  • Bake at 325° for 20 minutes or until lightly toasted.
  • Cool to room temperature.