by MJ

AIR  ~  Movement of the Day:
Mountain Climbers are an amazing warm up! Reference our video for correct form and keep that core strong!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Egg Salad is the perfect option for a protein packed lunch! Plus, our version is chock full of those leftover veggies in the fridge excited to be put to good use!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:

Essential Element: Our body uses sleep to rest and repair our tissues.  Our brain requires sleep to process the information from the day.  Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism and ability to regulate your body weight.  Sleep deprivation is actually a predictor of obesity. [click here to read Spark Insight: Restorative Sleep]

Journal:  Your employer puts out a mandate that in order for you to meet your 40 hour requirement for the week– you are required to take 10 minutes each day away from your desk – resting  your brain – turning your mind to non-work-related matters. If you missed a day in the week – your pay would be docked. Now consider yourself as your brain and body’s employer. You tell it what to do. This week, be on the lookout for the small openings -  windows of time where you can simply stop – take two deep breaths – and reset that hard working brain.  [Click here for additional Journal exercises]


by admin

AIR  ~  Movement of the Day:
The exercise we all love to hate: Burpees! Challenge yourself today by adding this intensive exercise to the beginning, middle, and/or end of your workout! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Lunch can be a tricky and inconvenient decision for many people. Bonfire Egg Salad with Grapefruit changes that. And this protein-packed, easy to prepare recipe will prove it to you!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  Give thanks for sorrow that teaches you pity; for pain that teaches you courage – and give exceeding thanks for the mystery which remains a mystery still – the veil that hides you from the infinite, which makes it possible for you to believe in what you cannot see. ~ Robert Nathan
Essential Element: If our attitude reflects the belief that every circumstance provides an opportunity for growth, we can maintain a state of gratitude. [click here to read 'The Art of Gratitude']
Journal: Write out three things you have received in the past that give you hope for the future.  [Click here for additional Journal exercises]


by admin
Dish of the Day:
Bonfire Egg Salad  Egg salad is a great fall-back dish to have at the ready – it travels well in Tupperware (even on airplanes), and kids love it as an afternoon snack. Be generous with the chopped and shredded veggies you add to it. (Click here for additional recipes)


Movement of the Day:
Seated Press This is much harder than it looks. The Seated Press is a great core strength exercise. You can also use a wooden pole or even a PVC, and you’ll find that it is still quite challenging if you do them in sets of 25. (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: “Time is a created thing. To say ‘I don’t have time’ is to say ‘I don’t want to.’” ~ Lao Tzu
Essential Element: Create a schedule that accounts for the time that is regularly reserved for serving your roles and goals. Do not over-commit or over-schedule yourself. Do not over-spend and force yourself into a situation that requires you to work to earn a living at the expense of making a life.  [click here to view Week 11 Spark Insight]
Journal: Spend a few minutes (as long as necessary) to write out your typical weekday in half-hour increments. Circle the blocks of time that mean the most to you (i.e. time with your family, working out, taking a nap). Extra Credit: Do the same thing for your weekend day.  (Click here for additional journaling exercises)

Bonfire Egg Salad with Grapefruit

by admin

It’s a vital behavior to make extra food, planning ahead for leftovers for later meals and/or snacks. Egg salad is great for leftover snacks.

6-8 hard boiled organic eggs (cook for 9 minutes after water begins to boil)
2-3 tablespoons organic mayonnaise
1 teaspoon Dijon mustard
1/2 teaspoon sea salt
Fresh cracked pepper to taste
1/2 peeled grapefruit per person, broken into sections/slices
Optional ingredients:
left over steamed vegetables (i.e. broccoli, green beans, etc.), chopped
diced celery
Chopped red or orange bell pepper
shredded zucchini
shredded carrot
chopped fresh spinach, kale, chard, or broccoli

  • Hard boil the eggs by cooking for 9 minutes after water begins to boil (use the timer on your oven or phone to prevent over-cooking); rinse in cold water; Dr. Camilla taught me the 9 minute rule to cook the eggs perfect;
  • Peel eggs, rinsing to remove all pieces of egg shell; place in medium size mixing bowl
  • Chop eggs
  • Season with sea salt and fresh cracked black pepper
  • Add remaining ingredients and mix well
  • Serve with 1/2 grapefruit