by MJ

AIR  ~  Movement of the Day:
Day 65 of the 100 Day Challenge! Squat Thrust Tabatas to get you moving today! No equipment necessary, minimal space required, absolutely no excuses to not move! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Fruit and Spinach Smoothie with Raw Nuts. Monday mornings can be hectic, but don’t let the rush out the door deprive you of the nutrients you need to start your day! This fast and super simple breakfast will fit into ANY morning schedule. [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  Most players are pretty good, but they go to where the puck is. I go to where the puck is going to be. ~ Wayne Gretzky

Essential Element: Well people don’t necessarily experience any less stress; they simply develop better strategies and coping mechanisms for dealing with it [click here to read Spark Insight: Coping Mechanisms].

Journal: By thinking what we’ve always thought, we’ll always get what we’ve always got. In order to move forward, we’ve got to think that direction first! What are you moving towards? Can you taste it? Feel it? Smell it? What’s your goal. Get it in writing – look at it daily – then dedicate your energy to making it happen…   [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 8 of the 100 Day Challenge! Today’s Tabata will be Knees to Elbows. Don’t worry if you can’t get your knees all the way up to your elbows – keep trying, the core work is fantastic as well as keeping your shoulders strong and healthy through the extended range-of-motion.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Start your day off with a delicious helping of nutrients! A Blueberry Smoothie is just the thing you need to kick start your body systems and satiate your rumbling tummy! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Our chief want is someone who will inspire us to be what we know we could be.
 ~ Ralph Waldo Emerson

Essential Element: Every choice, every day, we get to shape our lives.  Create an increased awareness of your Innate Values and choose Belief Systems that are in alignment with them – and watch your behaviors follow suit. [click here to read Spark Insight: Influence and Control]

Journal: List in your journal your greatest current inspirations. Authors, speakers, family members, etc. Next to each – jot down the main thing that inspires you about their lives.  [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
Start your day off right with the Super Green Girvan Smoothie! Throwing all these nutrients in a blender is SO simple, and it will make an enormous impact on your day.    [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Inch Worms: As Brandon shows us, this exercise can fit seamlessly into your morning, and even into your kitchen! Get motivated to fit in some extra movement today. [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: He that would be superior to external influences must first become superior to his own passions ~ John Milton
Essential Element: Time is the ultimate equalizer.  Regardless of age, gender or income we all have exactly the same amount of time to invest every day. [click here to read Spark Insight: 'Balance']
Journal: How are you spending your time? Are you balancing your service of others with your self care? Are you letting your own passions and hobbies rule over your responsibilities? Take a few minutes and write down the five places you spend the most time during an average week.  [Click here for additional Journal exercises]

Super Green Girvan Smoothie Tutorial

by alexis

In my family, my dad is pretty much the King of Nutrition. For as long as I can remember, he’s been spoon feeding me home-grown vegetables from our backyard garden or recipes concocted at our kitchen stove. If you smirked or gritted your teeth, he’d remind you how ‘loaded with nutrition’ the thing was. I used to sit at our green counter and squirm over each forkful of swiss chard, bite of swordfish, or handful of supplements. Now, I couldn’t be more grateful…

Last year, he mastered the green smoothie. It has become a morning ritual for he and my mom – along with life-extension exercises, supplements, and morning prayer (really, could they get any cuter!?).

Over Thanksgiving weekend, I asked if we could film him putting together one of his morning creations. He was thrilled. He loves sharing his knowledge of lignans, sprout growing methods, and of course, how to maximize fiber intake during their morning routine.

Enjoy the Girvan Family version of the Green Smoothie!

Cruise Control Smoothie

by MJ

1/2 cup frozen cherries
1/2 cup frozen pineapple
1 TBSP multi-greens
1 handful spinach (or kale)
1 date (pitted)
2 TBSP plant based protein (hemp, split pea, etc)
Almond milk

  • Place ingredients in blender, add almond milk until fruits/veggies are covered, and blend!
  • If you want thicker smoothies, add less almond milk.

Bonfire Green Smoothie [video]

by drpaul

You will not believe how good this smoothie tastes despite looking like lawnmower juice! Feel free to add or subtract what you have on hand and what you like in terms of taste. Be careful to not go overboard on the fruit – this is a green (i.e. vegetable) smoothie designed to deliver great nutrient-dense antioxidants and phytonutrients from vegetables with the fruit added to sweeten and lessen any bitterness from the chard, kale and spinach.

For a fantastic breakfast, serve with either eggs, some Yambanana Bread, or some bacon (uncured – no nitrites or nitrates) or organic sausage.

1 large handful of spinach
2 kale leaves
1-2 chard leaves
1 banana
1 orange, peeled
1 avocado
1-2 tablespoons coconut oil-
1-2 cups purified water, or combination of water, coconut water, almond milk, hemp seed milk
Frozen berries, frozen pineapple chunks (available at Trader Joe’s), pomegranate seeds

Add all ingredients to Vita Mix blender and blend thoroughly (1-2 minutes)

      • Can be put into glass jars and refrigerated for up to 36 hours

NOTE: Any smoothie can be made into a meal replacement by simply adding the following:
1 organic raw or hardboiled egg*
1-2 tbsp lemon-flavored fish oil
*Use fresh, local and organic eggs (not mass-produced supermarket brands)



Blueberry Avocado Smoothie

by admin

1 cup frozen blueberries
1 banana (frozen or fresh)
1 avocado
1 orange, peeled
1 cup packed spinach leaves and/or green kale leaves (stems removed)
1 tablespoon raw honey or raw agave nectar
1-2 cup combined: filtered water, coconut water, almond milk, hemp milk, rice milk – any combination

  • Place all ingredients in a Vita Mix or a strong blender.
  • Blend until smooth and creamy.

Melon Milkshake

by admin
2 cups honey dew or other melon
1 cup chilled “milk” (almond, soy, rice)
6 ice cubes
2TBS agave
  • Combine in food processor.
  • Scrape down sides and process again.