by MJ

AIR  ~  Movement of the Day:
Day 56 of the 100 Day Challenge! Box Squats can be done weighted as demonstrated in the video below, but feel free to scale! From Dr. Franson’s full barbell, to using simply your body weight, there’s a perfect box squat out there for you! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Simple Savory Lamb Stew. If you don’t like lamb (or don’t have any available), no problem – this recipe works perfect with beef as well. Also, don’t think you have to brown the meat and cook this on the stove in a stock pot – you could just as easily throw all the ingredients into a Crockpot and it will turn out perfect.  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Life has become a maelstrom in which speed and accomplishment, consumption and productivity have come the most valued human commodities. In the trance of overwork, we take everything for granted. We consume things, people and information. We do not make the time for savor this life, nor care deeply and gently for others…  ~ Wayne Mueller

Essential Element: REST. It may be the easiest recommendation to do, yet the hardest to implement.  Start today [click here to read Spark Insight: Rest & Repair].

Journal:  Whom did you spend quality time with this past week? Unrushed, agenda-less, hearing and being heard time? Without intentionality, we become consumers who rarely stop to make time or ‘savor this life’ as Mueller urges us to do. Jot down in your journal the name of one or two people who you know that when time is spent with them, life slows and can be tasted.  Make time with one of them in the coming week…  [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
Let’s enjoy the last of this winter chill with Bonfire’s Simple Savory Lamb Stew! A convenient crockpot option is available as well if you’re running short on time!   [Click here for additional Recipes]


AIR  ~  Movement of the Day:
It’s that time again! Boost your cardio today and with a Run/Row Relay! This is a good benchmark for your progress. Make sure to record your times and track your athletic prowess!  [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: 

Essential Element:. Celebrate progress and recognize its significance.  [click here to read Spark Insight: Integration]

Journal: Often times we focus so much on our failures and disappointments that we forget to celebrate our victories. Where have you had  a notable victory in the last two weeks? Has it been in Fuel, Air, Spark? All three?  Write out your most significant victory in detail, then make plans to celebrate with someone who can appreciate your progress with you!  [Click here for additional Journal exercises]


by MJ
FUEL  ~  Dish of the Day:
Whether you throw this recipe in the crockpot, or tend to it over the stove, today’s Simple Savory Lamb Stew will knock your socks off! Chock full of protein and enhanced with natural herbs and spices, this supper will be the perfect ending to a full day!  [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Have you turned those single jump ropes into Double Unders yet? It might seem like a ‘jump’ (!), but its time to step it up! Challenge yourself today and give them a try! [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: Never let a problem to be solved become more important than the person to be loved.
~ Barbara Johnson
Essential Element: It’s important to differentiate that Unconditional Love does not imply unconditional approval.  We should reserve the right to disapprove of another’s (and our own) behavior, yet, without judgment, accept them and love them unconditionally. [click here to read 'Spark Insight: Love']
Journal:  You know where you struggle? That thing you most dislike about yourself? The area you constantly seek to improve in– but always seem to come up short?   What might it look like to love yourself here? Without ‘approving’ of your actions, habits, or attitudes needing improvement – write in your journal three personal affirmations of who you are right now – three parts of yourself that remain intact, even through out this growth process.  [Click here for additional Journal exercises]


by admin
FUEL  ~  Dish of the Day:
Another hearty and healthy warming stew to keep those winter chills away. All the nutrients in Dr. Camilla’s Bonfire Stew will also keep away any nasty germs lurking around with everyone cooped up inside.   [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Another fantastic and convenient exercise you can fit anywhere into your day! Bench Dips can be accomplished at your desk, your coffee table, or even on the bumper of your car!   [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day:  Anything I’ve ever done that ultimately was worthwhile…initially scared me to death. ~ Betty Bender
Essential Element: We encounter the challenge, struggle, adapt, and move forward. This is the essence of growth. [click here to read 'Embracing Struggle']
Journal: Decide to do one thing this week that scares you. Something you’ve been convinced you simply cannot do. Write down what that one heart-pumping, goose bump bringing, sweat creating feat is. Then write down the day you complete it.   [Click here for additional Journal exercises]

Dr. Paul’s Paleo Beef & Lamb Stew

by drpaul

Don’t be intimidated by the long list of ingredients – this is very easy and delicious.

1 lb. ground lamb and 1 lb. ground beef
4 garlic cloves, chopped
2 medium onions, chopped
4 celery stalks, chopped
1 large cans (28 oz.) organic stewed tomatoes
4 medium to large fresh, organic tomatoes (or a second 28 oz. can diced tomatoes)
2 large carrots, shredded
2 medium zucchini or summer squash, shredded
1 medium crown broccoli, chopped
1/4 cabbage, chopped
8 oz. fresh spinach, chopped
3 Tablespoons extra virgin olive oil
1/8 cup of red wine (optional)
1 teaspoon curry (optional – if used, skip rosemary)
1 Tablespoon dried rosemary or 2 Tablespoons fresh (don’t add if curry is used)
1/2 teaspoon dried marjoram
1/2 teaspoon dried oregano
1-2 teaspoons sea salt and black pepper to taste
Purified water

  • Using a large stock pot on low-medium heat, add oil then garlic, stirring for 30 seconds.
  • Add the chopped onion and celery – stir until the onion becomes translucent.
  • Add the meat and stir until browned.
  • Add the tomatoes and all spices.
  • Add red wine (optional).
  • Simmer on low for 45 minutes to 2 hours.
  • Can be turned off after 45 minutes, then reheated to finish last steps.
  • Add chopped /shredded vegetables, stir to mix.
  • Simmer for 30 minutes, stirring occasionally.
  • Add chopped spinach, stir to mix, and serve.





Dr. Camilla’s Bonfire Stew [video]

by admin

Dr. Camilla says: Start out not using too much of the spices, but figure out what is savory to your taste buds. The sea salt the key to help bring out the flavor. This recipe is enough to feed a family of four and leave some leftovers, which helps keep me from going crazy tyring to keep up with Stephen, who eats like a ‘food combine’. Try to always cook enough for next day’s lunch – this is a vital behavior!

2 lbs ground meat (organic grass fed beef, organic ground pork, turkey or combination)
4 garlic cloves, chopped
2 medium onions, chopped
2 large cans (28 oz) organic stewed tomatoes
3 large carrots
2 medium zucchini or summer squash (or broccoli), chopped and/or shredded
8 oz. fresh spinach
3 tablespoons extra virgin olive oil
1/4 cup of red wine (optional)
Turmeric (about 1/2 tsp)
Curry (optional – about 1/3 tsp)
Dried basil (about 1/2 tsp)
1-2 teaspoon sea salt (to taste)
Black pepper (to taste)

  • This recipe uses ONE LARGE STOCK POT
  • Mince the garlic; sauté in 3 tablespoons of olive oil on medium heat for 30 seconds
  • Add the chopped onion and stir until softened
  • Add the meat and stir until browned
  • Add spices, except pepper and salt
  • Add the tomatoes and squash (or broccoli), stir and simmer 10 minutes, stirring occasionally
  • Add the wine (optional)
  • Add sea salt and pepper to taste
  • Simmer for another 5-10 min
  • Using a potato peeler, julienne tool, or shredder, shred the carrots directly into the stew
  • Add spinach and simmer until the spinach has wilted