by MJ

AIR  ~  Movement of the Day:
Day 15 of the 100 Day Challenge! Try out Double Unders today! A little more intense than your average jump rope session, and all the more aerobic!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
This Rosemary Chicken is so simple, yet so delicious (and it’s relatively quick and easy to prepare and cook). One of the keys is using quality chicken, and quality seasonings – sea salt, cracked pepper, and fresh rosemary, if desired. [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: If the only prayer you say your entire life is ‘thank you’ that would suffice.
~ Meister Eckhart

Essential Element: Gratitude is a choice, not a feeling.
 [click here to read Spark Insight: Gratitude] 

Journal:  You know that thing that’s irking you most right now? That last thing you’d think of saying if someone asked you today, “What are you grateful for?”? Write it down in your journal. Below it, right down three things you will give thanks for around that very hardship. For example: My financial situation is dire and unchanging. I am grateful for: a. the closeness of my family through it all  b. the friends I have who love and support me c. the opportunity this provides for discovery of new gifts/people/elements of life. Allow this simple and challenging act to illuminate your heart to see more than just what’s been glaring at you …  [Click here for additional Journal exercises]

Double Unders, Hand Stand Kick Ups and Lunges

by admin
  • Warm-Up: 3 Minutes of a brisk walk/jog and jumping jacks
  • Workout: Double-Unders, Handstand Kick-Ups to Wall, & Alternating Lunges
    Directions: 2 Rounds. One minute per movement with 30 seconds of rest between each one. Record the number of repetitions completed for each movement.
Scale Down: To make this workout easier, single under jump ropes and practice placing your hands near the wall and alternate lifting your legs up.
Scale Up: To make this workout harder, up it to 3 rounds.

Double Unders

by admin

If you don’t have a jump rope, you can scale this movement by doing jump tucks. Simply jump up and down in one place, tucking up your knees as high as you can each time you jump.

  • Begin by jumping rope normally, snapping your wrists with each pass.
  • Let the rope pass twice under your feet each time you jump.