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FUEL:  Dish of the Day:
Breakfast Zucchini Pancakes  Don’t laugh until you’ve tried them. Serve them with eggs and salsa and some fresh fruit and you’ll have a great start to your day. [Click here for additional Recipes]


AIR:  Movement of the Day:
Sit Ups Okay, how much crap did you eat watching the Super Bowl yesterday? Sit Ups won’t do a thing to get that toxic load out of your body, but you’ll feel like it did because your core will be stronger. A strong core is fundamental to any fitness regimen, whether it’s functional training such as Crossfit, or swimming, yoga, running, or ballet – it all starts at the core. Notice the legs splayed out – that isolates the abs versus using your hip flexors which get too much work most of the time. Get on it!  [Click here for additional Workouts]

SPARK:  Thought of the Day:
Quote of the Day:  Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow.
Essential Element: Well people are able to articulate what they are moving toward – and what they want to create.
[click to view Spark Insight -  Creating Change]
Journal: Consider what successful change in your workplace might look like. What habits would you shift? What people would you spend more time with? Less? Write down five things you know right now need to change. Circle the one that will change this week.    [Click here for additional Journal exercises]


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Dish of the Day:
Simple Vinaigrette Dressing and the Raw Cashew Parmesan “Cheese” Last week we mentioned the importance of eating vegetable salads as part of your regular daily meal routine. Well, today we feature two very easy salad accessories. (Click here for additional recipes)


Movement of the Day:
Kettlebell Sit-ups This is a great and challenging variation of the tried and true standby – the Sit Up. Can easily be done with a kettlebell or dumbbell, even a plate – any weighted object held close to the upper chest (your baby?). (Click here for additional workouts)

Journal of the Day:
Quote of the Day: “The whole is greater than the sum of its parts.”  ~ Aristotle
Essential Element: You cannot unmake a cake. The elements that make up a cake combine to create something that is no longer simply the sum of its parts.   [click here to view Week 13 Spark Insight - Integration]
Journal: Where would it benefit you to ask for help, where your efforts combined with others’ would create greater value (and efficiency) in completing a project right now?    (Click here for additional journaling exercises)

Kettlebell Sit-ups

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If you don’t have a kettlebell, use a dumbbell or a small dog. Sit Ups are a tried and true exercise – gives you core strength and helps stabilize the supportive muscles around your spine when done correctly.  If you haven’t done sit ups in a while, just do regular Sit Ups, without holding a weight.

  • Start sitting up, holding the kettlebell with two hands, letting it rest against your chest
  • Lay down, keeping your back straight and maintaining a healthy curve in your lower back. Bring the kettlebell down with you as you lay flat
  • Keep both hands on the kettlebell as you sit back up, keeping your core muscles flexed
  • Come to a fully upright  position where you started


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  • Lay down on the floor or on a matt, bend your knees until your feet are flat on the floor and anchor your feet under some dumbbells (optional).
  • Sit up off the floor without lifting your feet or butt off the ground.
  • At the top of the sit-up your back should be vertical and your eyes forward.
  • Lower your body down slowly until you are laying flat and repeat.
  • Can be done with support under lower back

Push Ups, Box Jumps, Sit-ups Push Press, Jump Rope (Conditioning)

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Scale Down: To make this workout easier do only 15 of each movement.
Scale Up: To make this workout harder substitute for double unders and grab something heavier for your push presses.