by MJ

AIR  ~  Movement of the Day:
Day 56 of the 100 Day Challenge! Box Squats can be done weighted as demonstrated in the video below, but feel free to scale! From Dr. Franson’s full barbell, to using simply your body weight, there’s a perfect box squat out there for you! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Simple Savory Lamb Stew. If you don’t like lamb (or don’t have any available), no problem – this recipe works perfect with beef as well. Also, don’t think you have to brown the meat and cook this on the stove in a stock pot – you could just as easily throw all the ingredients into a Crockpot and it will turn out perfect.  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Life has become a maelstrom in which speed and accomplishment, consumption and productivity have come the most valued human commodities. In the trance of overwork, we take everything for granted. We consume things, people and information. We do not make the time for savor this life, nor care deeply and gently for others…  ~ Wayne Mueller

Essential Element: REST. It may be the easiest recommendation to do, yet the hardest to implement.  Start today [click here to read Spark Insight: Rest & Repair].

Journal:  Whom did you spend quality time with this past week? Unrushed, agenda-less, hearing and being heard time? Without intentionality, we become consumers who rarely stop to make time or ‘savor this life’ as Mueller urges us to do. Jot down in your journal the name of one or two people who you know that when time is spent with them, life slows and can be tasted.  Make time with one of them in the coming week…  [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 44 of the 100 Day Challenge! By now you’ve certainly got the hang of your Tabatas! Give Ball Cleans a try today and focus on your form! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Too hot to even let the oven run tonight? Get a cool head start on dinner by throwing our Rosemary Turkey Legs in the crockpot and let your meal prep while you’re out of the house! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  The shorter way to do many things is to do only one thing at a time. ~ Mozart

Essential Element: We are all programmed with a set of Innate Values.  These values promote characteristics that conveyed some level of reproductive or survival advantage over the millennia.  They are hard-wired into your genome.  Adherence to the behaviors that are congruent with these values produces emotions and feelings of happiness and fulfillment [click here to read Spark Insight: Balance].

Journal: The human brain is designed to focus on one thing at a time; to be wholehearted and single-minded. We are most fulfilled (and most effective) when we go with nature, rather than multi-tasking against it. Think through your typical work day. Jot down in your journal your typical times of greatest productivity/effectiveness. Note whether these are times of concentrated energy or scatter-brained focus.  [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
Rosemary Turkey Legs in the Crockpot are unbelievably simple, AND unbelievably delicious, AND they cook while you’re at work – yeah! [Click here for additional Recipes]


AIR  ~  Movement of the Day:
You’ll be feeling these for days! But Floor Wipers are a fun, challenging exercise to try. Don’t forget, the more control you have during these, the more your muscles are engaging and growing!  [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: And now here is my secret, a very simple secret; it is only with the heart that one can see rightly, what is essential is invisible to the eye. 
~ Antoine de Saint-Exupery
Essential Element: Love is not a sentiment.  Love should not be reduced to simply the way someone makes us feelLove is a decision.  It is something that we choose to give and receive, not something that we wait to experience. [click here to read 'Spark Insight: Love']
Journal: Whom of your friends have you chosen to love lately ? Not because you felt like loving them, but because you chose to act on the basis that love is a decision -  something you act on, not something you feel. Write out the scenario in your journal – then reflect on the impact it had on the person you loved – and the impact it had on you.   [Click here for additional Journal exercises]

Crockpot Chuck Roast

by admin

This is so easy and so delicious! MUST BE MADE EARLY IN THE DAY. Simply throw the ingredients into a Crockpot, cover, turn it to low and you’re done (in 6-8 hours).

1-2 lbs. organic beef chuck roast
1 yellow or white onion, chopped
3 cloves garlic, chopped
2 teaspoon sea salt
1 teaspoon fresh cracked pepper
1 teaspoon marjoram
1 teaspoon oregano
1 teaspoon bay leaves
1/2 cup red wine (optional)
1 cup organic chicken, beef, vegetable stock, or purified water

Talk about simple:

  • Place all ingredients into crockpot.
  • Cover, cook on LOW for 6-8 hours (or more – it won’t get over cooked).

Chicken Marbella

by admin

This is a delicious recipe. Although it must MARINATE OVERNIGHT, it cooks in the Crockpot while you’re at work! Don’t leave out the prunes – they make it super yummy!

2-6 lbs. chicken thighs (bone-in or boneless, skinless)
1 head of garlic, finely chopped
1/4 cup dried oregano
Sea salt
Fresh cracked black pepper
1/2 red wine vinegar
1/2 cup olive oil
1 cup pitted prunes
1/2 cup pitted Spanish green olives
1/2 cup capers with a bit of juice
6 bay leaves
1/2 cup brown sugar (optional)
1 cup white wine
1/4 cup Italian parsley or cilantro, finely chopped (added when serving)

  • In large bowl, combine all ingredients, except parsley (or cilantro).
  • Add chicken to bowl and stir/mix to cover.
  • Cover and refrigerate overnight.
  • Transfer all ingredients from large bowl to Crockpot/slow cooker.
  • Set on low, cover and cook for 6-8 hours. Can also be baked in 9×12 baking dish for 30 minutes (boneless, skinless) or 45 minutes (bone-in)
  • Using a spoon, serve chicken with prunes, olives and some sauce onto plates.
  • Sprinkle chopped fresh parsley or cilantro over top.

Rough Cut Beef Stew

by admin

2 lbs. organic, grass-fed beef: stew meat, chuck roast, sirloin, or flank steak (going from better to best, least expensive to most expensive)
32 oz. of organic beef, chicken, or vegetable stock
1 yellow or white onions
2 stalks celery
1 red pepper
1 lb. potato or yam
5 cloves garlic
Sea salt to taste
Coconut, olive, sunflower oil or butter
1 teaspoon marjoram
2 bay leaves
1 teaspoon thyme
1/2 cup Arrowroot powder to thicken (optional)

  • All veggies should be rough cut – this makes the stew ‘rough.’
  • In stew pot (minimum 12 quart), brown the meat and onion with oil or butter.
  • Add organic stock, cut up potatoes, and dried spices, and bring to a boil.
  • Add celery and red peppers and cook on medium-low for 45 minutes or until potatoes are tender but not breaking apart (and turning starchy).
  • Add more arrowroot if needed to thicken stew, or smash potatoes against pot.
  • Note: If using fresh spices, do not add until halfway through cooking.