by MJ

AIR  ~  Movement of the Day:
Day 28 of the 100 Day Challenge! Floor Wipers. This exercise is BRUTAL, and you’ll be feeling it for days! However,  it’s a fun change up to all the standard movements you’ve got under your belt at this point and every second of your Tabata will be worth it!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Avocado Grapefruit Salad is an exciting summer combination! Although the ingredients don’t seem like a likely match, they are a perfect compliment! Your guests, and your tummy will agree! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: I choose not to live in fear of falling or catching fire. I choose to inhabit my days fully, to loosen my heart until it becomes a wing, a torch, a promise. I choose to risk my significance to live so that which cam to me as a seed goes to the next as a blossom, and that which came to me as a blossom, goes on as a fruit. ~ Dawna Markova

Essential Element: Dr. Guy Reikman describes a best practice for alignment being the creation of your own Virtual Board of Trustees.   Your Virtual Board of Trustees (VBT) is populated by individuals who best represent or role model “successful traits” in each of your Life Value Accounts.  [click here to read Spark Insight: Living in Alignment]

Journal:  Who’s way of conducting relationships do you steadily admire? Is there someone who sets the standard of how to give, love and serve the people around them? Use your journal tonight to brainstorm whom you look up to in the realm of relationships – and put words to why you look up to them like you do.  [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]

Floor Wipers

by admin

You can do this movement with a barbell, a broom, a rake, or with nothing at all.

  • Lay on the ground with you lower back flat against the ground.
  • Hold the barbell steady up above your chest.
  • In a very controlled movement, lift your legs up off the ground.
  • Move your legs back and forth to your right and you left, using your core for stabilization.