by MJ
FUEL  ~  Dish of the Day:
You don’t have to get too fancy to find a protein packed, convenient snack! Classic Hard Boiled Eggs are easy to prepare, store and bring along on your daily adventures! If you’re feeling more ambitious, you can add a little flare with our Hard Boiled Eggs with Fresh Pesto.  [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Thrusters with PVC: If you’re new to Thrusters, starting with PVC is a great way to get your form down before adding weight. Once you’ve got the motions down, this exercise can be performed with dumbbells, or a traditional bar as well, so switch it up! [Click here for additional Workouts]

SPARK  ~  Thought of the Day:

Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our most important assets. [Click here to read Spark Insight: Coping Mechanisms]

Journal:  Choose one of your greatest strengths. One thing you do well … Others recognize in you, and honestly, you see how they could!  How you are making the most of that skill? Are you giving to and serving others with it? Are you using it to it’s absolute fullest? Chew on this –then write the answers to these three questions in  your journal.   [Click here for additional Journal exercises] Spark photo credit: http://pinterest.com/pin/184647653441667127/


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

Thrusters rock – they combine a squat with a shoulder press, both done deliberately and safely. This is a fantastic stand alone exercise or even workout.

  • Start from the rack position with a barbell (or dumbbells).
  • Lower your body into a front squat.
  • When returning from the bottom of your front squat drive the bar upwards until it reaches directly overhead and lock out your elbows at the top.
  • Return the barbell to the rack position and repeat.

Thrusters with Dumbbell

by admin

  • Start from the dumbbell rack position.
  • Lower your body into a racked dumbbell squa.
  • When returning from the bottom of your racked dumbbell squat drive the dumbbells upwards until they reach directly overhead and lock your elbows out at the top.
  • Return the dumbbells to the dumbbell rack position and repeat.

Thrusters with PVC

by admin

  • Start with the PVC pipe or wooded dowell in the dumbbell rack position. Lying on your clavicle with elbows facing up.
  • Lower your body into squat position.
  • When returning from the bottom of your squat, drive the PVC upwards until it reaches directly overhead and lock your elbows out at the top, ears past your arms.
  • Return the to the rack position and repeat.