by MJ

AIR  ~  Movement of the Day:
Day 46 of the 100 Day ChallengeGood Mornings are a perfect way to start celebrating your 4th of July! Have a fantastic Independence Day and make sure your holiday BBQ is a healthy and happy affair! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Paleo Coconut Walnut Bread is an excellent alternative to the many tempting pastries lurking around! Be prepared with a healthy snack and stay ahead of the curve! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: The more choices we have, the greater the need for focus. ~ Tom Butler Bowdon

Essential Element: When you invest your Limited Resources of time, energy, focus and money in alignment with your Innate Values you experience a sense of balance and peace of mind.   Conversely, if you spend or squander these resources in a way that defies your deepest values, you will inevitably experience uneasiness, worry and imbalance.  This disparity is often at the root of most emotional and psychological stress [click here to read Spark Insight: Balance].

Journal: When our values are defined, our choices become clearer. I.E – Value: Health /Fitness – Choice: Pack a lunch rather than buying lunch out. In each of the seven lifetime value accounts – following a road map is better than aimlessly hoping we’ll choose what’s best at every turn. Give yourself a road map. Determine your three highest life values. As decisions arise, consciously ask yourself: Is the choice I’m about to make in alignment with these three things?   [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 36 of the 100 Day Challenge!  If you’re finding it hard to squeeze a Tabata into your busy schedule… Bench Dips will be a perfect exercise for you today! You can literally do these off the edge of your work seat! We’re proud of you for prioritizing your health! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Alexis’ Paleo Cereal is delicious, nutritious, and filling. Eating regular cereal is so “old school” – grains cause many health problems including promoting weight gain and diabetes. This is the new cereal – get with the program, you’ll love it. [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: We must not, in trying to think about how we can make a big difference, ignore the small differences we can make. These, over time, add up to the big differences that we often cannot foresee. ~ Marian Wright Edelman

Essential Element: At the end of the day, the only way to really change the world is to start with yourself [click here to read Spark Insight: Unconditional Love].

Journal: Unconditional love has the power to change two people – both the giver and the receiver. Read this week’s Spark Insight, then jot down the answers to these two questions. Regardless of your less-than-loving- actions toward them, when was the last time you received someone’s unconditional love? When was the last time you gave it?   [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
Alexis’ version of ‘cereal’ might not be what your expecting… but give her Paleo Breakfast Cereal  a try and enjoy the benefits of a satisfying, balanced breakfast all day long!   [Click here for additional Recipes]


AIR  ~  Movement of the Day:
High Knees are  a great warm up exercise, or combined with push upsbear crawls and air squats, can make a workout itself (10-15 reps each exercise, 4-5 rounds, no stopping).  [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: Reduce the complexity of life by eliminating the needless wants of life  – and the labors of life will reduce themselves. ~ Edwin Way Teale
Essential Element: Rest comes in many forms, our daily sleep patterns, including night time sleep for most of us, as well as napping or “siestas” during the day.  But more broadly, rest includes our morning rituals, meditation, breathing exercises, meal-time and evening rituals. [click here to read Spark Insight: Rest and Repair]
Journal:  What segments of your typical day seem like lost time? What hours consistently baffle you as to where they go? Write down the part of your typical weekday that regularly seems escapes you– then consider creating a ritual around it. Read, rest, rejuvenate your brain with some movement, write a note to a friend. Reclaim the time by creating a worthwhile rhythm where none exists.   [Click here for additional Journal exercises]


by admin
FUEL  ~  Dish of the Day:
Prep for those sneaky hunger cravings this week and bake a loaf of Dr. Paul’s Paleo Yambanana Bread. This amazing Paleo treat will satisfy your cravings and provide your body a generous serving of nutrients!  [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Harness your inner child today and have some fun with Frog Jumps! Not only fun, but a great way to warm up for your workout. Feel free to scale up with a weighted vest. [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: Our chief want is someone who will inspire us to be what we know we could be. ~ Ralph Waldo Emerson
Essential Element: With qualities as abstract as “innate values,” role models are the best standard. When we can identify a particular person who clearly embodies a given trait, we can better relate to that quality. [click here to read 'Living in Alignment']
Journal: Write down three well-known figures – historic or current – whom you most admire. Next to each of their names, write one statement describing what you admire about their remarkable life.  [Click here for additional Journal exercises]


by admin

AIR  ~  Movement of the Day:
A tough, but effective exercise, Bear Crawls are a convenient, no gym needed, full body workout! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
When you’re adding a treat to your day, be smart! Make sure it’s a healthy, smart treat like our delicious Paleo Coconut Walnut Bread. This simple recipe will satisfy your sweet tooth without you running to the candy aisle. [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  A handful of patience is worth more than a bushel of brains. ~ Dutch Proverb
Essential Element:  Increase the time between stimulus and response. If we do not show this kind of restraint, we will most likely react, rather that respond. Developing this healthy coping mechanism is a priceless skill for those who seek extraordinary relationships. [click to read 'Embracing Struggle']
Journal:  Our toughest battles are often encountered with those we are closest to. Write out this Dutch proverb on a 3×5 card, and post it someplace where you’ll see it each day. Let it remind you to practice genuine patience as you interact with those nearest and dearest to you. [Click here for additional Journal exercises]


by admin
FUEL: Dish of the Day:
One Minute Paleo Breakfast   If you’re not eating plants for breakfast, it’s time to take the plunge; this recipe is a great one to start with. Any yes, it could also be a lunch. (Click here for additional recipes)



AIR: Movement of the Day:
Wall Balls There are a couple of very versatile pieces of equipment that make it easy to work out on your own – kettlebell and medicine ball being two of them. This is a classic full-body exercise that also incorporates coordination. Combine with Box Jumps, and in less than 15 minutes you’ll be toast. 10-15 reps each exercise, four to five rounds, no stopping. Want more? Add Lunges(Click here for additional workouts)

SPARK: Journal of the Day:
Quote of the Day: “You can’t wring your hands and roll up your sleeves at the same time.” ~ Pat Schroeder
Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our four limited resources – time, energy, focus, and money. [click to view Spark Insight -  Coping Mechanisms]
Journal: How have you invested each of these four limited resources over the past month? List one way you have intentionally cultivated your time, your energy, your focus, and your money into something worthwhile. Now jot down one way you’d like to invest each of them in something you truly value over the next month.  (Click here for additional Journal exercises)

One Minute Paleo Breakfast

by alexis

This is not only quick and easy, this breakfast is super nutritious. It has it all – plants, protein and fats!

Hard boiled organic egg(s)
Arugula, spinach or mixed greens
Tomatoes, chopped
Sea salt and fresh cracked black pepper, to taste
Left over grilled chicken, turkey, or pork, cut into small pieces
Extra virgin olive oil

  • In a medium-large individual salad bowl
  • Add tomato, hard boiled egg and cut up meat
  • Drizzle olive oil over mixture
  • Season to your liking with sea salt and/or black pepper
  • Chop or cut up using sharp knife and fork


Dr. Camilla’s Bonfire Stew [video]

by admin

Dr. Camilla says: Start out not using too much of the spices, but figure out what is savory to your taste buds. The sea salt the key to help bring out the flavor. This recipe is enough to feed a family of four and leave some leftovers, which helps keep me from going crazy tyring to keep up with Stephen, who eats like a ‘food combine’. Try to always cook enough for next day’s lunch – this is a vital behavior!

2 lbs ground meat (organic grass fed beef, organic ground pork, turkey or combination)
4 garlic cloves, chopped
2 medium onions, chopped
2 large cans (28 oz) organic stewed tomatoes
3 large carrots
2 medium zucchini or summer squash (or broccoli), chopped and/or shredded
8 oz. fresh spinach
3 tablespoons extra virgin olive oil
1/4 cup of red wine (optional)
Turmeric (about 1/2 tsp)
Curry (optional – about 1/3 tsp)
Dried basil (about 1/2 tsp)
1-2 teaspoon sea salt (to taste)
Black pepper (to taste)

  • This recipe uses ONE LARGE STOCK POT
  • Mince the garlic; sauté in 3 tablespoons of olive oil on medium heat for 30 seconds
  • Add the chopped onion and stir until softened
  • Add the meat and stir until browned
  • Add spices, except pepper and salt
  • Add the tomatoes and squash (or broccoli), stir and simmer 10 minutes, stirring occasionally
  • Add the wine (optional)
  • Add sea salt and pepper to taste
  • Simmer for another 5-10 min
  • Using a potato peeler, julienne tool, or shredder, shred the carrots directly into the stew
  • Add spinach and simmer until the spinach has wilted