by MJ

AIR  ~  Movement of the Day:
Day 53 of the 100 Day Challenge! Back Lunges. Simple Lunge w a back-step. Keep a tall chest and a straight hip angle. Drive from the heel – don’t let knee drift past shoe laces on the lead foot. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Sun Dried Tomato Chicken Bake. Add some creative seasonings to your traditional chicken bake tonight and enjoy! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Rest is an essential enzyme of life, as necessary as air. Without rest, we cannot sustain the energy needed to have life!… ~ Wayne Mueller

Essential Element: Well People are deliberate in their rest and repair strategies [click here to read Spark Insight: Rest & Repair].

Journal: You’ll see this author a number of times in our posts this week. His wisdom on the rest, repair and refreshment, and its essentiality to human life, is incomparable. The simple act of reading allows our brains to recognize time-less truths that our time-constricted lives crave.  Test it out this week.  Borrow/buy/eBook a piece on rest – and read just a few chapters. Journal your responses and jot down quotes that engage your brain.  Leave one for us to read too on Today’s Bonfire post. (Our suggestion: Wayne Mueller’s Book, Sabbath: Finding Rest, Renewal and Delight in our Daily Lives)  [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 20 of the 100 Day Challenge! You’ll find it easy to make time for find time for a quick rendezvous with Tabata Sit Ups today! If you’re looking to take it up a notch, add some weight, as Dr. Franson demonstrates for us below.   [Click here for additional Workouts]


FUEL  ~  Dish of the Day:
Time to start gathering recipes for your garden harvest! Try the delicious combination of our Heirloom Tomato Salad! And don’t worry… you can always visit your local farmers market for these veggies if they’re not growing in your backyard!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Silent gratitude isn’t much use to anyone.  ~ G.B. Stern

Essential Element: If we experience support, we must choose to recognize it and be grateful.  We should be careful not to take it for granted and miss the opportunity to recognize others for the support. [click here to read Spark Insight: Gratitude] 

Journal: The members of our family are the ones who need to hear our appreciation the most. They are the ones who are consistently do life with us –whom we have a daily give and take relationship with. List in your journal the members of your immediate family, then take a few minutes to brainstorm how you might be creative in telling/showing them what you appreciate about them this week.   [Click here for additional Journal exercises]

Heirloom Tomato Salad

by admin

2 lbs fresh tomatoes (vary if possible use yellow and red, heirloom tomatotes make this the best)
1 clove fresh garlic
1/2 purple onion sliced into thin rings
handful fresh basil leaves
3 tbs avocado, macadamia nut or extra virgin olive oil
2 tbs apple cider vinegar
sea salt to taste
fresh ground black pepper
avocado slices
fresh local herbs ( optional)

  • Wash tomatoes. Remove green crowns.
  • Cut tomatoes into one inch chunks and place in a bowl.
  • Add chopped garlic, sliced onions, and shredded basil leaves.
  • In a small jar mix the oil, vinegar, salt and pepper. You may also add seasonal herbs, fresh mint is my favorite to the dressing, Shake and mix into tomatoes.
  • Add sliced avocado when prepared to serve.