by MJ
FUEL  ~  Dish of the Day:
Alexis’ Coleslaw is a simple, nutritious recipe that can tagalong as a delicious side to any meal!   [Click here for additional Recipes]

AIR  ~  Movement of the Day:
Its definitely more motivating and more FUN to work out with a buddy! Try Alternating Box Jumps with a friend and don’t be surprised if this becomes your favorite exercise! [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: … Eliminate the unnecessary so that the necessary may speak. ~ Hans Hofmann
Essential Element: Our brain requires sleep to process the information from the day.  Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism … [click here to read Spark Insight: Rest and Repair]
Journal: The people that know you the best know it when you haven’t slept. Slow, chronic sleep deprivation wears away at our minds, our bodies, and our relationships. Take a poll this week. Ask three people closest to you if they think you are operating in a well-rested state – or in a  state of exhaustion. Write down their responses.  [Click here for additional Journal exercises]


by admin
FUEL: Dish of the Day:
One Minute Paleo Breakfast   If you’re not eating plants for breakfast, it’s time to take the plunge; this recipe is a great one to start with. Any yes, it could also be a lunch. (Click here for additional recipes)



AIR: Movement of the Day:
Wall Balls There are a couple of very versatile pieces of equipment that make it easy to work out on your own – kettlebell and medicine ball being two of them. This is a classic full-body exercise that also incorporates coordination. Combine with Box Jumps, and in less than 15 minutes you’ll be toast. 10-15 reps each exercise, four to five rounds, no stopping. Want more? Add Lunges(Click here for additional workouts)

SPARK: Journal of the Day:
Quote of the Day: “You can’t wring your hands and roll up your sleeves at the same time.” ~ Pat Schroeder
Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our four limited resources – time, energy, focus, and money. [click to view Spark Insight -  Coping Mechanisms]
Journal: How have you invested each of these four limited resources over the past month? List one way you have intentionally cultivated your time, your energy, your focus, and your money into something worthwhile. Now jot down one way you’d like to invest each of them in something you truly value over the next month.  (Click here for additional Journal exercises)


by admin
Dish of the Day:
Veggie Frittata Super easy, flexible as far as ingredients, and satisfying. When you “own” breakfast, your life is better because your day starts better.     (Click here for additional recipes)


Movement of the Day:
Box Jumps  Plyometric exercises (fast movements) improve power (the combination of speed and strength), which improves the function of everything – joints, muscles, ligaments, and the nervous system (for a complete Workout that includes Box Jumps, click here. If this looks like it’s too much – start off with Box Steps or Box Jumps with Step Down).    (Click here for additional workouts)


Journal of the Day:
Quote of the Day: “You make your choices…and then your choices make you.” ~  Darren Hardy
Essential Element: 
Your life is a mosaic of the choices that you make, the experiences that you have, and the attitudes that you develop over time. [click to view Spark Insight - Integration]
Journal: What habits do you practice daily in your workplace? Write down three rituals you’d like to incorporate into your workday rhythm that will move you toward greater vocational wellness this year.   (Click here for additional journaling exercises)

Celebrate Dr. Paul’s birthday TODAY!

by drpaul

I’ve finally learned, from the sappy women I work with (I won’t name names, but their initials are Alexis and Sarah), to properly enjoy and celebrate birthdays.

So, please celebrate with me – my favorite thing to celebrate is my health, and who better to celebrate that with than my rock and roll hero, Mick Jagger, performing here at the 2011 Grammy Awards at age 67?



I can’t sing, but I can do 35″ box jumps (or in this case, rock jumps):



I love and appreciate all of you who share the passion of living healthier lives through healthier lifestyles!

Dr. Paul

Box Jumps with Step Down

by admin

Box Jumps are fantastic core exercises that very quickly become aerobic. Combine them with doing push ups, pull ups, and/or squats and you’ve created a very quick yet demanding workout.

You can use a box like in the video below, or you can jump onto a ledge, stone wall, etc.

  • Start with both feet on the ground in front of the box.
  • Jump on top of the box attaining full extension at the top (lock out your knees).
  • Step down and repeat (alternate right and left with which leg you step down with – this video doesn’t demonstrate that). For greater intensity, you can also jump up and down.

Alternating Box Jumps

by admin

Grab a buddy.  This one is for sharing! You can do this on a wooden box as shown, or up on a ledge, porch, or stone wall.

  • Start with both feet on the ground in front of the box.
  • Jump on top of the box attaining full extension at the top (lock out your knees).
  • Jump or step back down and repeat, alternating with your partner.
  • Note: You may attain full extension of your body in the air after jumping off of the box as long as it is attained while your body is still over top of the box and not behind the box.

Push Ups, Box Jumps, Sit-ups Push Press, Jump Rope (Conditioning)

by admin
Scale Down: To make this workout easier do only 15 of each movement.
Scale Up: To make this workout harder substitute for double unders and grab something heavier for your push presses.