by MJ

AIR  ~  Movement of the Day:
Add a little resistance to your standard squat  today with Goblet Squats. This more challenging version will have those muscles confused and have YOU ready to hit your next level of fitness! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cucumber Turkey Avocado Rolls: The ‘Old You’ would have piled all these treats on two gluten-filled pieces of sandwich bread, right? Not anymore! These nutritious lunch ingredients are a wrap all in and of themselves!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote: Love comes when manipulation stops; when you think more about the other person than about his or her reactions to you. When you dare to reveal yourself fully. When you dare to be vulnerable.~ Dr. Joyce Brothers
Essential Element: The greatest way to foster love is to offer it freely.  Choose to extend love to those around you without attachment to their response.  Do not give to get.  Give to give. [click here to read 'Spark Insight: Love']

Journal: Consider the difference be between an outcome based response value-based response. A outcomes based response reacts to a scenario based on the situation. A value based response responds to a scenario based on a person’s highest ideals (what they value most ). Write down in your journal the last time you responded to a difficult scenario with a value-based response – choosing to recognize the situation and it’s outcome and then basing your response to it on your highest values.  [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]


by admin
FUEL: Dish of the Day:
Perfect Breakfast – Part 2  If you’re not eating salads at breakfast, you’re missing out on a great tasting breakfast – this salad has bacon on it. (I promise, I’ll do Part 3 wearing a hockey mask on the next Friday the 13th in April. - Dr. Paul)  [Click here for additional recipes]



AIR: Movement of the Day:
Bottom to Bottom Squats Not only are these squats immeasurably more difficult – holding (resting? yeah, right) at the bottom position – but in this video Dr. Stephen is doing 100 reps in a modified Tabata.   [Click here for additional workouts]


SPARK: Journal of the Day:
Quote of the Day: “Any concern too small to be turned into a prayer is too small to be made into a burden.” ~ Corrie ten Boom
Essential Element: Are the things you are thinking about really worth worrying over?  [click to view Spark Insight -  Coping Mechanisms]
Journal:  What have you let burden you this week? Why? Decide to lift these things up in deliberate surrender and prayer, allowing yourself to start this next week released from those burdens.  [Click here for additional Journal exercises]

Bottom to Bottom Squats

by admin

Here Dr. Stephen is in Sweden with his brother in law Dr. Beau doing Bottom to Bottom Squats.

  • Do air squats, but hold at the bottom
  • In this video, Dr. Stephen and Dr. Beau are doing what’s called a Tabata, which is normally 20 seconds of work, then 10 seconds of rest for eight rounds (4 minutes total); this is a modified Tabata – they’re doing 10 squats, stopping at the bottom position for 10 seconds, AND they’re doing 100 total squats because it was part of the 100 Reps for 100 Days challenge to benefit Cystic Fibrosis that was done in summer of 2011