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FUEL: Dish of the Day:
Mashed Cauliflower  A cruciferous vegetable, cauliflower is much healthier than potatoes. It’s also what’s called a lower glycemic food – meaning it doesn’t cause such a rapid rise in blood sugar levels or the corresponding insulin response. (Click here for additional recipes)


AIR: Movement of the Day:
High Knees This is 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: Journal of the Day:
Quote of the Day: Many of our fears are tissue paper thin, and a single courageous step would carry us clear through them. ~ Brendan Francis
Essential Element: We are often more experienced at turning to negative emotions than positive ones. We must work to build the muscle of staring our fears in the face and doing them anyway.  [click to view Spark Insight -  Coping Mechanisms]
Journal: What endeavor is scaring you most right now? Write down the fears accompanying it. Then write how you want to look those fears in the eye and dominate. Share your strategy with two of your closest friends.  (Click here for additional Journal exercises)