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
FUEL  ~  Dish of the Day:
Coconut Curry Chicken is a super simple way to dress up your basic chicken dinner! Enjoy some new spices tonight and don’t forget to prep a veggie side like steamed broccoli or a colorful salad!  [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Add some resistance to your Lunges this week and grab some weight! Dumbbell Lunges engage more of your upper body and who doesn’t love (and need!) a full body movement?! [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day:  I am only one; but still I am one. I cannot do everything, but still I can do something; I will not refuse to do the something I can do.
 ~ Helen Keller

Essential Element: Successful change agents have taught us some powerful best practices for adopting new behaviors. Ultimately, you have the power to create incredible positive, lasting changes in your health and life with the right skills and know-how.  [click here to read Spark Insight: Creating Change]

Journal:  In your journal – list three habits you have adopted over the last month – either intentionally or unintentionally.  How have they impacted your life?  What influence have they had  on your head space?  Have they afforded you greater capacity to be present in the moment? Now consider a habit you haven’t had the courage to put into practice. THIS is your week… Make it happen.  [Click here for additional Journal exercises]

Dumbbell Press

by admin

  • Stand with your feet at shoulder width apart and keep your elbow pointing slightly downward, and your hand just outside your shoulder.
  • Initiate the lift with your hips at full extension, pressing the dumbbell upwards off of your shoulder, retracting your head slightly to make sure you do not contact your face with the bell.
  • Press right to full extension so the dumbbell is directly over your head and your elbows are locked out at the top.
  •  Return the dumbbell back to your shoulders.

One Arm Overhead Squat with Dumbbell

by admin

You can’t say too many positive things about the Overhead Squat – it’s a full body, full range-of-motion, demanding yet safe exercise, that is easily modified by simply holding your hands overhead, a PVC pipe, a pole or, as in this video shows, a dumbbell in one hand. As you get stronger, you can hold any type of weight: two-handed bar or dumbell – it’s all good!

  • Hold a dumbbell with one arm at full extension.
  • Use your other arm to counterbalance yourself.
  • Perform a squat.

Thrusters with Dumbbell

by admin

  • Start from the dumbbell rack position.
  • Lower your body into a racked dumbbell squa.
  • When returning from the bottom of your racked dumbbell squat drive the dumbbells upwards until they reach directly overhead and lock your elbows out at the top.
  • Return the dumbbells to the dumbbell rack position and repeat.

One Arm Dumbbell Squats, Hollow Rocks, Cleans

by admin
Scale Down: To make this workout easier, just use a wooden dowel or a broomstick for the cleans and do the Hollow Rocks with your knees bent.
Scale Down: Do the squats with a heavy dumbbell and record the weights you used.