by MJ

AIR  ~  Movement of the Day:
Day 90 of the 100 Day Challenge! Lunges.  An oldie, but a goodie. And with ONLY 10 days to go, we’re proud of you and your commitment to your health! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cucumber Turkey Avocado Rolls. A quick, breadless, balanced lunch that has all the delicious fillings of a sandwich!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Being stuck is a position few of us like. We want something new but cannot let go of the old-old ideas, beliefs, habits, even thoughts. We are out of contact with our own genius. Sometimes we know we are stuck; sometimes we don’t. In both cases we have to do something. ~ Inga Teekens

Essential Element: Repetition is the mother of mastery.  Clinical research shows that new habits can be formed through repetition.  Our brain cells actually create novel connections and new habits are formed.  [Click to read Spark Insight: 'Creating Change'].

Journal: Bad habits and good – both have the power to completely rule our lives. The ones we are stuck in cry out for change. The good ones we’ve established are daily patting us on the back.  In order for the bad to be replaced by the good, our brains must start the process. Slowly, by our pain staking and initially obnoxious focus, the beautiful nature of rewiring occurs, and the action becomes second-nature! What have you wanted to become second-nature for you? Unquestionably holding its place in your life; unwavering in its defining of your very character? Reflect on 3-5 of those things in your journal today..  [Click here for additional Journal exercises]


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 MJ

AIR  ~  Movement of the Day:
Add a little resistance to your standard squat  today with Goblet Squats. This more challenging version will have those muscles confused and have YOU ready to hit your next level of fitness! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cucumber Turkey Avocado Rolls: The ‘Old You’ would have piled all these treats on two gluten-filled pieces of sandwich bread, right? Not anymore! These nutritious lunch ingredients are a wrap all in and of themselves!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote: Love comes when manipulation stops; when you think more about the other person than about his or her reactions to you. When you dare to reveal yourself fully. When you dare to be vulnerable.~ Dr. Joyce Brothers
Essential Element: The greatest way to foster love is to offer it freely.  Choose to extend love to those around you without attachment to their response.  Do not give to get.  Give to give. [click here to read 'Spark Insight: Love']

Journal: Consider the difference be between an outcome based response value-based response. A outcomes based response reacts to a scenario based on the situation. A value based response responds to a scenario based on a person’s highest ideals (what they value most ). Write down in your journal the last time you responded to a difficult scenario with a value-based response – choosing to recognize the situation and it’s outcome and then basing your response to it on your highest values.  [Click here for additional Journal exercises]

Road Trip SaladFEST

by MJ

A great way to get ready for a road trip, or even a day at the office, is to combine your salad ingredients the night before, in a tupperware, or even the container your salad greens come in, and leave the dressing off until you’re ready to eat! This way the salad doesn’t become soggy and unappealing. Give it a try!

salad greens (spinach, herb mix, kale, romaine)
1/2 cup cooked quinoa
peppers (sliced)
1 handful walnuts
1 handful cranberries (unsweetened) or raisins

NOTE: I used a thicker, tahini based dressing with this salad and it was delightful!

Thai Turkey Soup

by admin

6 ounces ground turkey (or feel free to use leftover turkey)
1 1/2 cups bean sprouts
1/2 cup scallions, sliced
5 cups spinach leaves
1 1/3 teaspoons olive oil
3 teaspoons garlic, minced
1/2 teaspoon fresh ginger, grated
3 cups chicken stock
1 Tablespoon hot chili pepper, finely diced

  • Combine turkey, sprouts, scallions, oil, garlic, ginger, stock, and chili pepper in a medium saucepan
  • Bring to a boil, reduce heat, and simmer for 15 minutes
  • Add spinach
  • Simmer for 1 minute

Strawberry Papaya Salad

by admin

2lbs strawberries
½ c. fresh squeezed oj
1 papaya
20 small mint leaves
2TBS fresh lime juice

  •  Slice berries and chill with orange juice (1-2hrs)
  • Peel and half papaya.
  • Remove seeds and cut into cubes.
  • Mix with mint and lime juice and refridgerate.
  • Combine all and enjoy!

Ground Turkey Vegetable Soup

by admin

2 lbs. ground turkey
1 onion, chopped
4 cloves garlic, diced
1/8 cup olive oil
1 28 oz. can chopped tomatoes
2 medium carrots, chopped
2 medium zucchini , chopped
3 celery stalks, chopped
1 head broccoli including stem, chopped
8 oz. spinach
4 qts. organic chicken broth (Costco)
Sea salt
Fresh cracked pepper
1 teaspoon Italian seasoning

  • Use a large stock pot (at least 12 quart).
  • Saute onion and garlic together in the olive oil over medium heat for 3-4 minutes.
  • Add chopped vegetables, except spinach, and cook for 6 minutes.
  • Add turkey meat and cook for 6 minutes.
  • Add chicken broth, bring to gentle simmer.
  • Add seasonings and cook for 15-20 minutes on low.
  • Add spinach and cook for 2 minutes.
  • Serve as is or over brown rice.

Chopped Salad

by admin

This recipe takes about 30 minutes to hand chop, but stored in large Tupperware, it will keep fresh 4-5 days in the refrigerator. If you have a food processor or a mandolin, we suggest you use it to save on time. When you’re done, you’ll have a salad ready for the entire week that you can add many delicious things to: marinated artichoke hearts, Greek olives, sliced pears (with toasted walnuts – yummy!), avocados, leftover meat, or anything you can think of (okay, not Reese’s Pieces).

1/2 bunch spinach
1/2 bunch each of two parsley (regular and flat/Italian)
1/2 bunch dandelion greens
4-5 chard leafs
1/2 head/bunch Bok choy
1/2 head of Napa cabbage
6 celery stalks
1/2 bunch kale
2-3 zucchini, grated
2-3 carrot, grated
1-2 fresh lemon or lime

  • Chop all vegetables (except zucchini and carrot which will be grated) to a medium size.
  • As you place into large mixing bowl, periodically squeeze fresh lemon or lime juice onto salad for freshness.
  • Serve with simple vinaigrette dressing.
  • Serving tip: Tear up some green leaf or red leaf or romaine lettuce as a bed to put the chopped salad on top of – it adds some sweetness to the ‘heavy’ vegetable base of the chopped salad.

Cucumber Avocado Soup

by admin

1 Hass avocado, peeled and pitted
¼  cup chopped dill
¼  cup fresh lemon juice
4 cups purified water
4 large cucumbers
4 celery stalks

  • Put all ingredients in the blender and blend until creamy smooth.
  • Pour into bowls and serve.

Shrimp Stuffed Avocados

by admin

3 medium sized avocados
1 ½ pound small or medium sized shrimp, cooked, shelled, deveined and chilled
1/2 cucumber, diced
1/2 red bell pepper, diced
2-3 tablespoons organic (or homemade paleo!) mayonnaise
Sea salt and fresh cracked black pepper to taste
2 tablespoons fresh dill (chopped)
2 tablespoons lemon juice

  • Gently mix all ingredients (except avocado) and 1 tablespoon of lemon juice in medium mixing bowl
  • Cut avocados in half; remove seed and skin.
  • Stuff with shrimp
  • Squeeze/drizzle remaining lemon juice over stuffed avocado/shrimp mixture