by MJ

AIR  ~  Movement of the Day:
Day 27 of the 100 Day Challenge! How did you do with your Jumping Pull Ups yesterday?! Ready to take it to the next level? Today’s Tabata is the Dead Hang Pull Up. Give ‘er a try! Of course modify if necessary, but this is a great goal to work up to! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Finish your day with a guilt free, paleo approved treat! Our Bonfire Chocolate Mousse is made of several nutritious and surprising ingredients! Enjoy! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Don’t think you’re on the right road just because it’s a well-beaten path.  ~ Author Unknown

Essential Element: People perform best when given clear standards.  Standards provide clarity, accountability and the opportunity for feedback.  [click here to read Spark Insight: Living in Alignment]

Journal:  What kind of standards did your family keep during your upbringing?  Standards around family events? Birthdays? Curfews? Are these the kinds of standards you are continuing to keep with your family or not? Jot down in your journal the standards you hold, or help to uphold, in your immediate family today.   [Click here for additional Journal exercises]


by admin

AIR  ~  Movement of the Day:
Have you been working toward your pull up this month? Great goal! And a great exercise on your way to strict pull ups is the Kipping Pull Up. Start adding this upper body challenge to your workout and see how quickly your strength increases! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Chocolate Mousse will trick your taste buds into thinking this dish is unhealthy…but don’t be fooled! This amazing treat is made from high quality, beneficial fat! Even your kids will think they’re getting away with something too delicious to be true!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  Sometimes, you need to step outside, get some air, and remind yourself of who you are and who you want to be. ~ Anonymous
Essential Element:  When our behaviors are congruent with our values, we feel satisfied, confident, and at ease. When our actions are at odds with this internal guidance system, we sense disconnect, anxiety, and restlessness. [click here to read 'Living in Alignment']
Journal: If we asked you to choose three qualities you’d like to instantly acquire, what would you say? Acceptance? Consistency? Effectiveness? Focus? Spirit? Take some time to think about it – then jot down the three you crave most.  [Click here for additional Journal exercises]

Raw Chocolate Coconut Macaroons

by admin

These macaroons always create a buzz because they are so rich, delicious and healthy. Skip the nuts and substitute coconut flour for almond flour if nut allergies are a concern.

3 cups shredded coconut
1 cup chopped walnuts [skip with nut allergies]
1/2 cup almond flour (1 cup if adding walnuts – skip with nut allergies)
1 cup unsweetened cocoa powder (1-1/4 if adding walnuts)
1/2 cup pure maple syrup (3/4 cup if adding walnuts)
1/2 cup coconut oil (warmed to liquid – 3/4 cup if adding walnuts)
1/2 tablespoon real vanilla extract
1/4 teaspoon sea salt

  • Combine coconut, cocoa powder, salt and optional almond flour, and walnuts in a large bowl and mix thoroughly
  • Warm the coconut oil to liquid
  • Mix maple syrup, coconut oil, and vanilla extract
  • Combine the wet and dry ingredients and mix completely using wooden spoon
  • Let sit at room temperature for 5-10 minutes to let the allow the oil and liquids to soak into mix
  • Using a small ice cream scoop or spoon (or use your hand) to form into 1”-2” balls onto a cookie sheet lined with parchment paper; cover with plastic wrap
  • Place into the refrigerator or freezer to “set” (solidify) 10– 20 minutes
  • Keep refrigerated or frozen; coconut oil is a solid at room temperatures, it will melt at about 76°F.
  • Serve cold or put out a few minutes early to let them warm up to just below room temp (still slightly cool) which helps the flavor; if they get warm, they get pretty gooey, but still delicious – just not great in the car with kids