IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 44 of the 100 Day Challenge! By now you’ve certainly got the hang of your Tabatas! Give Ball Cleans a try today and focus on your form! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Too hot to even let the oven run tonight? Get a cool head start on dinner by throwing our Rosemary Turkey Legs in the crockpot and let your meal prep while you’re out of the house! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The shorter way to do many things is to do only one thing at a time. ~ Mozart

Essential Element: We are all programmed with a set of Innate Values.  These values promote characteristics that conveyed some level of reproductive or survival advantage over the millennia.  They are hard-wired into your genome.  Adherence to the behaviors that are congruent with these values produces emotions and feelings of happiness and fulfillment [click here to read Spark Insight: Balance].

Journal: The human brain is designed to focus on one thing at a time; to be wholehearted and single-minded. We are most fulfilled (and most effective) when we go with nature, rather than multi-tasking against it. Think through your typical work day. Jot down in your journal your typical times of greatest productivity/effectiveness. Note whether these are times of concentrated energy or scatter-brained focus.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 15 of the 100 Day Challenge! Try out Double Unders today! A little more intense than your average jump rope session, and all the more aerobic!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
This Rosemary Chicken is so simple, yet so delicious (and it’s relatively quick and easy to prepare and cook). One of the keys is using quality chicken, and quality seasonings – sea salt, cracked pepper, and fresh rosemary, if desired. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: If the only prayer you say your entire life is ‘thank you’ that would suffice.
~ Meister Eckhart

Essential Element: Gratitude is a choice, not a feeling.
 [click here to read Spark Insight: Gratitude] 

Journal:  You know that thing that’s irking you most right now? That last thing you’d think of saying if someone asked you today, “What are you grateful for?”? Write it down in your journal. Below it, right down three things you will give thanks for around that very hardship. For example: My financial situation is dire and unchanging. I am grateful for: a. the closeness of my family through it all  b. the friends I have who love and support me c. the opportunity this provides for discovery of new gifts/people/elements of life. Allow this simple and challenging act to illuminate your heart to see more than just what’s been glaring at you …  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Our version of a Good Morning is getting moving! Watch Brandon’s terrific form as he performs 100 reps for last year’s Cystic Fibrosis Fundraiser! If you don’t have weights at home, get creative! You can use a heavy book… or even any small children you have running around the house! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for a way to make your traditional almond snack more appealing? We’ve got just the thing! Roasted Rosemary Almonds add a TON of flavor to your midday protein boost!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: If we wait for the moment when everything, absolutely everything is ready, we shall never begin. 
~ Ivan Turgenev

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 here to read Spark Insight: Creating Change]

Journal: Sometimes it’s our creature comforts that create the greatest barriers to our success. Our daily latte. The leftovers from the kids plate. Those chocolate covered mints we snag every night. Take a minute and think about your creature comforts; those things you’re so used to that you’ve never considered their need to be vacationed from. Write three of them down. Take the next 21 days and consciously replace one of them. Add something remarkably valuable to your day in its place.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
A variation on the tried and true Dead Lift, the Sumo Dead Lift has a wider stance and more importantly involves a squat. Give it a try! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Don’t get stuck without a healthy snack nearby! Prep these Roasted Rosemary Almonds tonight and keep those midday cravings (and subsequent poor food choices) at bay!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The wisdom of life consists in the elimination of nonessentials. ~ Lin Yutang
Essential Element:. Claim ownership of your time and schedule. Make a standing “napping appointment” in your daily schedule if at all possible.  Even Presidents of the United States have made this a priority – and they have a demanding schedule, too.   [click here to read Spark Insight: Rest and Repair]
Journal: What if taking a nap became an essential part of your day. What would you have to get rid of in order to make space for this new crucial practice. For three days in a row this week– give it a try. Carve out specific time for a 20 minute nap. You don’t have to sleep – just shut your eyes. At the end of the day, jot down your observations as to how you felt after it and what, if anything , it gave to your day.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Rosemary Turkey Legs in the Crockpot are unbelievably simple, AND unbelievably delicious, AND they cook while you’re at work – yeah! [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
You’ll be feeling these for days! But Floor Wipers are a fun, challenging exercise to try. Don’t forget, the more control you have during these, the more your muscles are engaging and growing!  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: And now here is my secret, a very simple secret; it is only with the heart that one can see rightly, what is essential is invisible to the eye. 
~ Antoine de Saint-Exupery
Essential Element: Love is not a sentiment.  Love should not be reduced to simply the way someone makes us feelLove is a decision.  It is something that we choose to give and receive, not something that we wait to experience. [click here to read 'Spark Insight: Love']
Journal: Whom of your friends have you chosen to love lately ? Not because you felt like loving them, but because you chose to act on the basis that love is a decision -  something you act on, not something you feel. Write out the scenario in your journal – then reflect on the impact it had on the person you loved – and the impact it had on you.   [Click here for additional Journal exercises]

Roasted Roots

by admin

 

1 beet, peeled
4 carrots, peeled
2 sweet potatoes, peeled
1 onion (red, yellow or sweet)
oil (olive, grapeseed, or coconut)
sea salt
rosemary (optional)

  • Chop and combine ingredients in oven safe dish
  • Drizzle with oil
  • Sprinkle with sea salt
  • Cook at 375 until vegetables are soft

Roasted Root Vegetables

by admin

I’m one of those people who’d rather eat a plate of steak tips or whole roasted chicken instead of a salad or raw veggies any meal of the week. My husband Jesse has to remind me to “eat my colors.” But this vegetarian recipe is so delicious I could eat it for days on end. This is a great fall dish to bring to potlucks or Thanksgiving celebrations. Make a bunch extra and use the leftovers to serve with some eggs for breakfast. Special thanks to my buddy, Pete, for introducing me to this doozie at our Friends’ Thanksgiving party a few years back.

parsnips
carrots
yams of all varieties
turnips
sweet potatoes
onions
garlic bunches
rosemary
fresh sage
sea salt
fresh ground pepper
coconut oil

  • chop all the spuds, being sure to gouge out the eyes and shave off all the green skin (I like to take the skin off the sweet potatoes and yams completely, which can reduce the saponin content). I like to cut them into finger food sizes, like an extra stubby steak fry.
  • get a pot of water boiling, 1/3 to half full
  • once it’s boiling, add the sweet potatoes and yams and let them parboil. Don’t overcook, otherwise they will be too soft. They should be a bit undercooked when you strain them.
  • vital behavior: save the water to use as a vegetable stock for soup. Yummy minerals!
  • cut the onions into eights: first in half so you see the rings, then each half into quarters so each quarter has a little bit of the root to hold it together.
  • cut the garlic into half so that you can lay them open on the baking sheet.
  • when the spuds are strained and cooled, put all your chopped root vegetables in a bowl. Add some melted coconut oil and stir it up. I like to use my hands to make sure everything is coated properly.
  • chop all the spices. Put the veggies on a cookie sheet and spice them up (optional secret ingredient: cinnamon. It counters the sweetness of the yams and naturally inhibits insulin release!).
  • bake everything at 400 until the tops are slightly brown.
  • if you want, go in there and stir everything up a bit halfway through.
  • when they look done, they’re done.
Optional horseradish sauce:
While that’s all cooking you could make this easy dip. Mix one container of full-fat sour cream and one jar of fresh horseradish to taste. I like it strong, myself.

Simple Rosemary Chicken

by drpaul

This recipe is so simple, yet so delicious (and it’s relatively quick and easy to prepare and cook). One of the keys is using quality chicken, and quality seasonings – sea salt, cracked pepper, and fresh rosemary, if desired.

Ingredients:
6-8 whole chicken legs (more if you want leftovers)
Sea salt and cracked pepper
Optional: fresh or dried rosemary, chopped

IMPORTANT TIP: Buy and cook extra chicken so you have leftovers for lunches and snacks.

  • Preheat oven to 350°.
  • Cut chicken legs into drumsticks and thighs for easier handling and quicker cooking (feel for joint gap to determine where to cut, or ask your butcher do it for you – they’re usually happy to do so).
  • Season the legs and thighs on both sides with sea salt and cracked pepper.
  • Place chicken pieces skin-side up in pan.
  • Bake for 35-45 minutes, until browned.
  • Season moderately with rosemary (optional).