by MJ

AIR  ~  Movement of the Day:
Day 40 of the 100 Day Challenge! Grab a kettlebell and add some weight to your classic Squat! Goblet Squat Tabatas will be a new favorite! And as with many of our Tabatas, they’re a fantastic way to fit movement into the busiest of schedules!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
A new take on tuna, our Portabello Tuna Burgers have a delicious combination of flavors, and you can enjoy this tasty sandwich without any glutinous bread! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.
 ~ Maya Angelou

Essential Element: We are social beings who crave and depend on emotional “strokes” to develop into whole and complete people.  These strokes come in many shapes, but can be easily identified when they come in the form of gestures, attention, physical contact, kind words or actions.  These are all as much part of our “required nutrients” for optimal health as Vitamin C, amino acids and oxygen [click here to read Spark Insight: Unconditional Love].

Journal: We as people need to understand that we are valued – everyday of every month of every year of life! Yet so often we go without giving, or receiving, any proof of such things. Think of every human being you know as an individual love bucket, being filled up and drained by the people and events of life. Now, jot down the names of 5 people whose loves buckets you will make a significant donation to this week.  [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Day 18 of the 100 Day Challenge! Hand Stands are a fun way to switch up your Tabatas today! Strengthen those shoulders during your intervals and if you’re feeling particularly strong, turn them into Hand Stand Pushups, you overachiever! Take a look at the Franson Family Chiropractic staff making time for the 100 Day Challenge right in the office! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
A simple, protein packed salad to jump start your afternoon or add greens to your dinner! Our Tuna Spinach Salad is sure to become a favorite! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.  ~ G.K. Chesterton

Essential Element: On a personal level you get to choose your attitude.  Your attitude is a set of beliefs that are developed over time.  Your attitude reflects your chosen belief system and dictates your behaviors and feelings.  [click here to read Spark Insight: Gratitude] 

Journal:  Emotions follow actions. Sometimes our heads get so tied up in the tasks, appointments and duties of the day, we don’t make time to sit and let ourselves recognize the tiny wonders that surround us. Take 5 minutes and sit in quiet somewhere today- a coffee shop, by the water, even in your room. Look around at life. Notice the things that give you pause. Let yourself marvel at them for a minute …. then jot them down your journal.   [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Jumping Jacks might seem too simple for you nowadays, but don’t underrate this time honored full body exercise! Warm up with some jacks today and get that blood pumping!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Here’s a twist to your basic grilled mushroom caps! Add a protein packed serving of tuna to the mix and your Portobello Tuna Burgers are a nutritious, balanced meal.


SPARK  ~  Thought of the Day:
Quote of the Day:  A man must be able to cut a knot, for everything cannot be untied; he must know how to disengage what is essential from the detail in which it is enwrapped… he must be able to simplify. ~ Henri Frederic Amiel
Essential Element: A major contributor to our nations health crisis is the general lack of rest and repair.  As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement. We must take back our rest.  [click here to read Spark Insight: Rest and Repair]
Journal: You know that wreck of a desk you sit at? Those piles of papers that haunt you? The car that just keeps collecting things? Simplify it. Relinquish it’s hold over you by tackling it. Make a date – get rid of what you don’t need – and then take a rest.  [Click here for additional Journal exercises]

Tuna Spinach Salad

by admin

1 can tuna
1 bag fresh spinach leaves
2 fresh tomatoes
Olive Oil
Apple cider vinegar
salt and pepper, to taste
2 slices bacon, cooked to taste (optional)

  • Wash the spinach leaves and put them in a big bowl.
  • Add the tuna, and tomatoes
  • Add salt, pepper, apple cider vinegar and olive oil
  • You can also add raisins and avocado and the bacon of course!

Portobello Tuna Burgers

by admin

5 1/2 oz canned tuna, drained
1 egg white
1/2 cup chopped celery
1/3 chopped sweet red pepper
2 tbsp. oil (coconut or grapeseed)
1 tbsp. chili sauce
1 tsp. Dill Weed
dash hot pepper sauce
dash Worcestershire sauce
4 portabello mushrooms caps

  • In a bowl combine all ingredients except mushrooms.
  • Shape into 4 patties.
  • In a none stick frying pan fry patties 3-4 minutes on each side until cooked through.
  • Serve on portabello mushroom caps.