by admin
Dish of the Day:
Lemon Pepper Chicken with Walnut Pesto This recipe has so many great flavors – lemon, basil, walnuts – super yummy. (Click here for additional recipes)


Movement of the Day:
Ring Pull Ups A general statement can be made that as a culture, we overuse our “internal shoulder rotator muscles.” This is a great exercise to bring muscular balance to the external rotators and back muscles of our very dynamic shoulders and upper backs. For a complete workout that includes Ring Pull Ups, add Box Jumps (or Box Steps) and Mountain Climbers – 10-15 reps for each exercise, four to five rounds without stopping.  (Click here for additional workouts)

Journal of the Day:
Quote of the Day: “Better to keep your mouth shut and appear stupid than to open it and remove all doubt.” ~ Mark Twain
Essential Element: 
Admitting you’re wrong, even if only to yourself, is very healthy; apologizing to a ‘wronged’ person, even more so. The “Daily Do Over” is a way to cleanse yourself of shame or guilt, as well as to avoid future miscues. [click to view Spark Insight -  Coping Mechanisms]
Journal: At the end of the day, sit down and write out your “daily do overs” – what would you have said or done differently, given the chance?  (Click here for additional Journal exercises)

Ring Pull Ups

by admin

You can easily control the difficulty of this by where you place your feet – the farther out from under you, the more difficult.

  • Keep your body rigid like a plank
  • Pull your torso all the way forward with control
  • When all the way forward, focus on bringing your shoulder blades together on your back – that’s what “undoes” all the forward posture we all have as our normal pattern.
  • With that same control and “plank body”, release back to full arm extension
  • Repeat