by MJ

AIR  ~  Movement of the Day:
Day 86 of the 100 Day Challenge! Dumbbell Rows. Remember to choose the appropriate weight for your movement today and notice how Dr. Franson brings his Dumbbell Rows through the full range of motion for the most effective workout.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Try a new marinade for your chicken tonight! Our Chili Lime Drumsticks are juicy and delicious right out of the oven or off the grill! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: New things cannot come where there is no room. ~ Mario Morgan

Essential Element: It is critical to “own” the reality that our behaviors have natural consequences and that these outcomes are remarkably predictable [click to read 'Creating Change'].

Journal:  When our lives are saturated, our hearts crave space. Regardless of if the things soaking up our lives are grand or miserable, if they are utilizing all our time – they are choking us. A life of growth is a life necessitating room to breathe. List in your journal three spaces where you feel yourself breathe deeper, clear your head, even daydream. Make a point to get to one  of them this week. And bring your journal.   [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 55 of the 100 Day Challenge! Flutter Kicks. They’re as painful as they sound! And you’ll most certainly be glad to hear your timer go off during your Tabata today! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chili Lime Drumsticks Yum! A fresh, homemade marinade makes these drumsticks unforgettable!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: To be unavailable to our friends and family, to be unable to find time for the sunset, or even to know the sun has set at all, to whiz through our obligations without time for a single, mindful breath, this has become the model of a successful life.  ~ Wayne Mueller

Essential Element: A major contributor to this mess is the general lack of rest and repair.  As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement.  This is fundamentally untrue, physically damaging, emotionally crippling and psychologically devastating.  We must take back our rest [click here to read Spark Insight: Rest & Repair].

Journal:  Write in your journal the numbers 1 -5. Next to each of them, write down a memory from this week that you stopped and recognized the moment happening in front of you. A memorable thing said, a story that gave you pause, a child learning to swim, a space in which you stood captivated with hundreds of others…. Whatever they were, remind yourself of them.  Jot down the numbers 1-5 so you can go ahead and look for them again this week. And post one of them here – as a comment  – so we can all relish it too.   [Click here for additional Journal exercises]

Chili Lime Drumsticks

by admin

2 pounds chicken drumsticks (about 10)
1 medium lime, juiced and zested
1 Tablespoon smoked paprika
1 teaspoon sea salt
1 teaspoon chili powder
1/4 teaspoon red pepper flakes
1/4 teaspoon cayenne pepper
1/2 teaspoon freshly-ground black pepper
1/2 Tablespoon fresh ginger, grated
1/2 Tablespoon garlic, minced
1 Tablespoon Dijon mustard
2 Tablespoons agave
2 Tablespoons olive oil

Whisk together all of the ingredients except for the chicken breasts in a small mixing bowl.

Place the chicken in a resealable plastic bag; pour the marinade over the chicken.
Seal the bag, squeezing out as much air as possible.

Turn the bag over a few times, or shake it gently, and completely coat the chicken with the marinade. Refrigerate, turning the bag occasionally, for 2 to 12 hours.

Preheat the oven to 375 degrees F. Line a shallow, rimmed baking sheet with a silpat mat or non-stick aluminum foil, and place the chicken on top.

Roast the chicken for 45 to 50 minutes, turning it halfway through, until the juices run clear when pricked with a fork.

Allow to rest for 5 minutes before serving.