by MJ

AIR  ~  Movement of the Day:
Day 84 of the 100 Day Challenge! Tire Flip Flop Hop. Flip a tire… hop in.. hop out! Repeat! Start your day right with this full body, FUN Tabata!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dr. Bruce’s Almond Flour Pancakes. Satisfy your cravings for a pancake breakfast treat (and your familys’) without the setback on your clean, green tummy!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: I have always been delighted at the prospect of a new day, a fresh try, one more start, with perhaps a bit of magic waiting somewhere behind the morning.

 ~ Joseph Priestley

Essential Element: Every day you get to decide if you will start rushed, anxious and stressed or relaxed, connected and inspired [click here to read Spark Insight: Morning Rituals].

Journal: How do the first moments of the morning with your family usually go? Are they cherished – spent hearing each others first thoughts? Or are they rushed and hurried, tainted with “get moving!” and “hurry up!” Realize the gift that pre-movement minutes could potentially be for your family. Use the time to count blessings, think of someone you love or who needs prayer, talk about one thing you’ll do that day to serve someone you know. Be creative – and write down the magic you find waiting behind the morning… [Click here for additional Journal exercises] 


by MJ

AIR  ~  Movement of the Day:
Day 72 of the 100 Day Challenge! Push Jerk! Don’t be fooled – this is not some “over the top” Olympic weight lifting move. This is actually very scalable – meaning you could do this with a broom handle if that’s all you felt you could handle. The benefit to the shoulders, upper back, and postural muscles qualifies it as a ‘must do’ exercise for everybody.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Zucchini Pancakes. Leave your dough-y, gluten filled breakfast behind and start your day with these tasty vegetables! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  There is no hope for a civilization which starts each day to the sound of an alarm clock. ~ Unknown Author

Essential Element: Getting to bed before 11 p.m. is a best practice followed by the healthiest, most energized people in the world [click here to read Spark Insight: Restorative Sleep].

Journal: How do you start your day? With a jolt out of bed and a frantic race to get out the door?  What would our days look like if we were intentional about our mornings? They’d start with us being smart about going to bed! Choose your ideal waking time. Then back track 7.5-8 hours and set your bed time. Keep record of how your body progresses through the week with adequate rest.   [Click here for additional Journal exercises]

Dr. Bruce’s Almond Flour Pancakes

by admin

This recipe serves a family of four; adjust accordingly. The left overs make great snacks!

2 cup almond flour (meal)
4 eggs
1/2 cup purified water or almond milk
4 tablespoons coconut oil
1/2 teaspoon sea salt
1 tablespoon sweetener: raw honey, raw agave nectar, pure maple syrup, etc.
chopped raw nuts (walnuts, almonds, pecans, etc.)
1/2 banana per person

  • In medium to large mixing bowl, mix all ingredients well (may have to add more water/almond milk and/or almond flour)
  • Cook on hot griddle or in a waffle maker
  • Top with chopped raw nuts and sliced banana
  • Optional: top with pure maple syrup