by MJ

AIR  ~  Movement of the Day:
Day 77 of the 100 Day Challenge! Side Planks. A classic core strengthener that takes a lot of inner discipline! Push yourself today and stretch your physical limits! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Coconut Shrimp and Broccoli Slaw. Try this favorite that you normally reserve for ordering out! And don’t forget the slaw! This combination will have your eating in from now on! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed. ~ Edmund Vance Cooke

Essential Element: Practice an eFast (no electronics) 30 minutes before bed – in fact, keep the TV, Blackberry and computer out of the bedroom all together. Journal, pray or visualize a better tomorrow and be grateful for today [click here to read Spark Insight: Restorative Sleep].

Journal: A great way to ‘kick every worriment out of the bed’ is to kick every worry out of your head before getting into bed. Use five minutes of time before bed this week to jot down your thoughts on paper. Anxious thoughts -  gratitudes from the day – things you are looking forward to tomorrow –put them all on paper. Free your mind and watch you body follow suit…    [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Medball Pushups are more advanced than the standard pushup. They require more core strength to balance on the ball and allow you to dip your chest deeper. Ditch your standard push ups and challenge yourself today!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
As decadent as the  Shrimp Stuffed Avocado sounds… its not just for parties and holidays! This easy dish has an amazing dose of protein and fat, so start planning it into your weeknight menu!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: He did it with all his heart, and prospered. ~ 2 Chronicles 31:21
Essential Element: Your life is a mosaic of the choices that you make, the experiences that you have, and the attitudes or patterns of thinking that you develop over time. [click here to read Spark Insight: Integration]
Journal:  What have you committed to? Really. What’s your life being lived for? Write out your life purpose statement (from memory) – and remind yourself of your overarching life mission today. (If you haven’t written one – now is the perfect time to do so!)   [Click here for additional Journal exercises]


by admin

AIR  ~  Movement of the Day:
Stick Warm Up Work, which can also be done with PVC pipe, is SOOOOOOO overlooked – it’s essential for keeping the shoulders from getting injured, AND it can be a stand-alone shoulder injury rehab exercise that works miracles.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Opt for seafood tonight with our amazingly flavorful Coconut Shrimp and Broccoli Slaw. This combination of protein and veggies will be an easy, instant crowd pleaser! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: The ordinary man is involved in action. The hero acts. ~ Henry Miller
Essential Element: We flourish when we live in alignment with our innate value system. [click here to read 'Living in Alignment']
Journal: List the top five values you would want to pass along to your children.  [Click here for additional Journal exercises]


by admin

FUEL:  Dish of the Day:
Shrimp Stuffed Avocados At first glance, this may look fancy or complicated to prepare, but in reality, it’s super quick and easy. With the shrimp (you could easily substitute canned crab meat, even tuna), cucumber, bell pepper and the avocado, it’s perfect – plants, fats, and protein.   [Click here for additional Recipes]

AIR:  Movement of the Day:
Goblet Squats Do you sometimes think we’re a ‘squatting cult’?  We are. Nothing compares to squats for full body and core engagement (for even more full body/core work, try Overhead Squats or Thrusters). Squats also undo the terrible effects sitting has on the human body.   [Click here for additional Workouts]


SPARK:  Thought of the Day:
Quote of the Day: It has long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things. ~ Elinor Smith
Essential Element: Try setting a positive goal, and move toward what you want; for example: Instead of looking to become a non-smoker, focus on becoming healthier. [click to read 'Creating Change']
Journal:  What do you want your life to become? What level of fitness has only ever been possible in your dreams? Write out seven ways you could drastically improve your own fitness. Review your list; pick the top two most important – then go for it. [Click here for additional Journal exercises]

Coconut Shrimp & Broccoli Slaw

by admin

1 lb. jumbo shrimp
1 c. unsweetened, finely shredded coconut
3 Tbsp. lowfat coconut milk
2 eggs


Olive Oil
Chili Pepper
Coconut Milk
Garlic, minced

  • Beat eggs and coconut milk; set aside.
  • In a bag, mix finely shredded coconut with a little salt and pepper.
  • One by one, dredge shrimp in coconut milk/egg mixture, and drop into bag of coconut to coat.
  • Put shrimp on cookie sheet. Sprinkle with paprika and bake for 20 minutes at 350 until browned.
  • Sauté broccoli slaw with spices and enjoy!

Shrimp Stuffed Avocados

by admin

3 medium sized avocados
1 ½ pound small or medium sized shrimp, cooked, shelled, deveined and chilled
1/2 cucumber, diced
1/2 red bell pepper, diced
2-3 tablespoons organic (or homemade paleo!) mayonnaise
Sea salt and fresh cracked black pepper to taste
2 tablespoons fresh dill (chopped)
2 tablespoons lemon juice

  • Gently mix all ingredients (except avocado) and 1 tablespoon of lemon juice in medium mixing bowl
  • Cut avocados in half; remove seed and skin.
  • Stuff with shrimp
  • Squeeze/drizzle remaining lemon juice over stuffed avocado/shrimp mixture