by MJ

AIR  ~  Movement of the Day:
They may sound and look easy, but a consistent set of Lunge Jumpers will get your heart racing and your muscles burning! Don’t believe us… give it a try!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Still trying to work kale into your menu? This recipe for Sweet Kale Salad is a perfect foray into embracing the  leafy green!   [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Making the simple complicated is commonplace; making the complicated simple, awesomely simple, that’s creativity. ~ Charles Mingus
Essential Element: Well People are deliberate in their rest and repair strategies.  [click here to read Spark Insight: Rest and Repair]
Journal: Write down the least restful realm of your life right now. What’s baffling you about it? Who is involved? What do you see as the next most beneficial action step to move it toward a place of rest? Writing it out lends clarity and a greater capacity to move forward. Even if the circumstances haven’t changed – your mind has.    [Click here for additional Journal exercises]

Jump Rope: The Magnificent

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In this aptly titled video, fitness maven, journal queen, and jump rope aficionado Alexis shows not only great technique for mastering Double Unders – a very demanding exercise by the way – but also how to use your jump rope for some overhead strength and flexibility work.

The jump-rope is an incredibly versatile piece of equipment. It travels light, serves multiple roles, and always promises a heart pumping workout!

Suggested Workouts:

3 Rounds:
15 OH Lunges Left Leg
15 OH Lunges Right Leg
60 Single Jumps

3 Rounds:
15 OH Squats
15 OH Lunges, each leg
20 Double Unders

5 Rounds:
25 OH Squats
15 OH Lunges, each leg
20 Double Unders


Here’s Dr. Stephen cruising, skipping along on one foot at a time:

  • Jump on the balls of your feet.
  • Don’t jump too high. Control is more important than speed. Just get a steady rhythm.
  • Jumping rope is more about flicking your wrists than moving the rope with your shoulders and arms.

Jumping Pullup

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  • Underneath the pullup bar place a box or stack plates at a height where when you are standing on the box or plates and stretch your arms up your wrists should surpass the bar.
  • Grip the bar just outside your shoulders and lower your body so your arms are in full extension, knees are bent, and your are standing on the box or plates.
  • Jump in the air and pull up your body until your chin surpasses the top of the bar.
  • Land back on to the box or plates and let your arms reach full extension and repeat.

Jumping Lunges

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  • Step as far forward as possible while keeping your torso erect.
  • Knees, toes and eyes should track forward at all times.
  • Sink your hip downward until your knee touches the ground.
  • Keeping your torso erect, jump upwards and switch the position of your legs, landing with the alternate knee touching the ground.
  • Repeat for as many reps as the workout demands.

Jump Squat

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  • Feet shoulder width apart with toes pointed slightly outwards.
  • Initiate squat by sticking your butt back.
  • Keep your chest up and maintain a tight low back.
  • Squat to or slightly below parallel making sure your knees stay over your toes and most of your body weight is in your heels.
  • Drive back upwards out of your heels and keeping your knees pressed outwards, fully extending your hips and jump into the air.
  • Land and return to the top of the squat standing at full extension.
You can use a medicine ball for support with this movement.

Jumping Dips

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This movement requires rings.  You can buy rings and hang them from a tree in your back yard, or from a jungle gym at a local park.

  • Grip the rings and jump up.
  • Bring your elbows up to be parallel with your shoulders.
  • Slowly lower yourself back to the ground and repeat.

Alternating Box Jumps

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Grab a buddy.  This one is for sharing! You can do this on a wooden box as shown, or up on a ledge, porch, or stone wall.

  • Start with both feet on the ground in front of the box.
  • Jump on top of the box attaining full extension at the top (lock out your knees).
  • Jump or step back down and repeat, alternating with your partner.
  • Note: You may attain full extension of your body in the air after jumping off of the box as long as it is attained while your body is still over top of the box and not behind the box.

Double Unders

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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.

Jump Overs

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  • Grab a string, a jump rope or hose.
  • Position it at a challenging height.
  • Jump as high as you can over the mark, tucking your knees as you pass over the string repeatedly.