by MJ

AIR  ~  Movement of the Day:
Day 41 of the 100 Day Challenge! Jack Knives. Its true, Dr. Stephen makes everything look easy, but this variation of the “Crunch” is a muscle burning, core builder for sure! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Turkey Egg Scramble: Add some extra protein to your morning with our tasty breakfast combination!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Love is the choice to reach out to another person, no matter how they reciprocate. ~ Gary Chapman

Essential Element: Love should not be reduced to simply the way someone makes us feel.  Of course, love comes with tremendous emotion and real feelings.  But it is so much more.  Love 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: Unconditional Love].

Journal: Emotions follow actions. Actions do not always follow emotion. Many times we want an emotion to drive our action … allowing us to feel excitement!, joy!, fun!… before we even begin to act! Reality is, if we wait to experience emotion, we’ll miss out on much more than we’ll experience. What are you waiting for emotions to instigate? What have you been hanging back in,  relationally OR otherwise, just waiting to feel something before you give? Stop the waiting. Start giving.  [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 9 of the 100 Day Challenge! Wall Balls are deceptive in that they look like a fun, creative game from when you were a kid… but after your Tabata today you’ll know better. This full body workout will have your quads shaking! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Turkey Egg Scramble is a great way to fuel for the 100 Day Challenge! Its also a surefire way to make sure that leftover turkey in the fridge doesn’t go to waste! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow. ~ Thomas Paine

Essential Element: We are designed to grow – even flourish – under stress.  Nearly all advancements that we make neurologically, physically, emotionally and socially happen as a direct result of some kind of challenge. [click here to read Spark Insight: The Value of Struggle]

Journal: If you sat across from your best friend at the dinner table tonight – and they were all ears – what would you tell them your greatest internal struggle is right now? Outside of any struggles with people or finances – what are YOU facing inside yourself? Write out in your journal what this battle looks like. Then copy down todays quote and essential element.  [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
You don’t have to get too fancy to find a protein packed, convenient snack! Classic Hard Boiled Eggs are easy to prepare, store and bring along on your daily adventures! If you’re feeling more ambitious, you can add a little flare with our Hard Boiled Eggs with Fresh Pesto.  [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Thrusters with PVC: If you’re new to Thrusters, starting with PVC is a great way to get your form down before adding weight. Once you’ve got the motions down, this exercise can be performed with dumbbells, or a traditional bar as well, so switch it up! [Click here for additional Workouts]

SPARK  ~  Thought of the Day:

Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our most important assets. [Click here to read Spark Insight: Coping Mechanisms]

Journal:  Choose one of your greatest strengths. One thing you do well … Others recognize in you, and honestly, you see how they could!  How you are making the most of that skill? Are you giving to and serving others with it? Are you using it to it’s absolute fullest? Chew on this –then write the answers to these three questions in  your journal.   [Click here for additional Journal exercises] Spark photo credit: http://pinterest.com/pin/184647653441667127/

Breakfast Zucchini Pancakes

by admin
1 medium size zucchini
1 medium size green onion
1 large cage free egg
sea salt to taste
black pepper to taste
2 1/2 tablespoons olive oil for frying (you can also use coconut or grapeseed)
  •  Grate zucchini into a small bowl.
  • Finely chop green onion and mix with the zucchini.
  • Combine egg into the bowl and mix thoroughly adding salt and pepper to taste.
  • Spoon three mounds of the zucchini mixture into pan and fry until lightly browned, pressing down to flatten. Flip and repeat.

Bonfire Egg Salad

by admin

4-6 eggs, hard boiled
2 tablespoons organic mayonnaise
1 teaspoon Dijon mustard (optional)
1 organic carrot, shredded
1 organic zucchini, shredded
steamed (leftover) vegetables – broccoli, potatoes, etc., chopped
1 teaspoon sea salt
Fresh cracked pepper to taste
Optional: diced celery, diced dill pickle, chopped green cocktail olives or Greek kalamata olives

  • Place eggs into medium to large saucepan
  • Cover well with cold water, place on stove at medium heat
  • After boiling starts, reduce heat to slow simmer for 9-11 minutes
  • Remove from heat and run cold water over eggs for 1-2 minutes
  • Peel eggs, rinsing off bits of egg shell
  • Combine peeled eggs, mayonnaise, Dijon mustard, salt and pepper in medium to large bowl
  • Using knife and fork, chop until well mixed
  • Add chopped and shredded veggies; mix gently
  • Cover with plastic wrap or transfer to Tupperware™ container with lid
  • Keep refrigerated
  • Serve on salad or toasted sprouted-grain muffins (Level 1 only; Level 2 & 3 - no grains); or just eat it out of the bowl!

Poached Eggs with Avocado and Green Smoothie [video]

by admin

This is simple, tasty and nutritious.

2-3 organic Free-range eggs per person
1/2 avocado per person
sea salt and fresh cracked pepper
Optional: green salsa

NOTE: If you are doing regular, vigorous exercise, you should eat three eggs and consider eating a whole avocado or maybe adding a small chicken sausage to this meal. Increasing the protein and (healthy) fat is very important for blood sugar regulation and reducing midmorning cravings (see note below).

  • Fill medium (2-3 qt) saucepan 1/2 way with water; bring to boil
  • Turn heat down to medium/low and crack eggs into water
  • Cook for 2-1/2 minutes; remove eggs from water using a slotted spoon
  • Add sliced avocado to plate
  • Season both eggs and avocado to taste with sea salt, fresh cracked pepper (or some green salsa for a ‘kick’)
  • Serve with Green Smoothie or sliced organic apple

Bonfire Green Smoothie

You will not believe how good this smoothie tastes despite looking like lawnmower juice! Feel free to add or subtract what you have on hand and what you like in terms of taste. Just don’t go overboard on the fruit – this is a green smoothie designed to deliver great nutrient-dense antioxidents and phytonutrients. For a fantastic breakfast, serve with either eggs, some Yambanana Bread, or some bacon (uncured – no nitrites or nitrates) or organic sausage.

1 large handful of spinach
2 kale leaves
1-2 chard leaves
1 banana
1 orange, peeled
1-2 tablespoons coconut oil
1-2 cups purified water, or combination of water, coconut water, almond milk, hemp seed milk
Frozen berries, frozen pineapple chunks (available at Trader Joe’s)

  • Add all ingredients to Vita Mix blender and blend thoroughly (1-2 minutes)
  • Can be put into glass jars and refrigerated for up to 36 hours

NOTE: Any smoothie can be made into a meal replacement by simply adding the following:
1 organic raw or hardboiled egg*
1-2 tbsp lemon-flavored fish oil
*Use fresh, local and organic eggs (not mass-produced supermarket brands)


Note From Dr. Paul: Although very nutritious, personally, some breakfasts don’t ‘stay’ with me long so I always plan to have a nutritious midmorning snack planned, like raw nuts with an apple, banana, carrots and celery.