by MJ

AIR  ~  Movement of the Day:
Day 17 of the 100 Day Challenge! You can’t say too many positive things about this fantastic exercise. The Overhead Squat is a full body, full range-of-motion, demanding yet safe exercise, that is easily modified by  holding a piece of PVC, or simply holding your hands overhead. Dr. Tony Del Angel says, “If you can do an overhead squat correctly, you can do any exercise you want.  Period!” (For more on what Dr. Del Angel says about the Overhead Squat, click here.)  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
The Best Tacos: We’ve added venison to the filling and with an option for a lettuce ‘tortilla’, you’ve got yourself a new, Bonfire approved twists to your favorite, traditional Mexican dish! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.  ~W.T. Purkiser

Essential Element: As James Macdonald says, your heart is like a bucket that you fill with your attitude.  You never get to see what’s in the bucket until you bump it and its contents spill out. On this journey called life there will be plenty of bumps.  What will spill out of your bucket. [click here to read Spark Insight: Gratitude] 

Journal: What is one of your greatest strengths?  Have you given thanks for it lately? Remind yourself that, even if you’ve done the hard work of cultivating this gift,  at it’s very root it was a gift – and still is. Is it your capacity to organize? To empower? To assist? To teach? To listen? Write down in your journal what it is – and one way you’ll use it to bless the life of someone else this week.  [Click here for additional Journal exercises]


by admin
FUEL  ~  Dish of the Day:
It doesn’t come much closer to a genuine Paleo day than hunting your own dinner! Plus you can use this amazing Venison Marsala recipe. Of course, chicken or pork can easily be substituted in this recipe.    [Click here for additional Recipes]


AIR  ~  Movement of the Day:
Warm up today with one of your favorite childhood pastimes turned psycho conditioning tool … the Jump Rope. Not just for kids anymore, this exercise will start your blood pumping!  [Click here for additional Workouts]

In this aptly titled video ‘Jump Rope: The Magnificent’, fitness maven, journaling queen, and jump rope aficionado Alexis Girvan shows not only great technique for mastering Double Unders – a very demanding exercise by the way – but also how to use your jump rope for some overhead strength and flexibility work.

SPARK  ~  Thought of the Day:
Quote of the Day: Good timber does not grow with ease. The stronger the wind the stronger the trees. ~ J. Willard Marriot
Essential Element: Choosing to practice a new behavior pattern is like cutting a new path in the woods. You have to pass over the same terrain several times before it gets easier. But this struggle is sure to leave you stronger…and enjoying a better life. [click to read 'Embracing Struggle']
Journal: Tracking yourself is a great way to turn a new venture into a habit. What one improvement would you like to see become a daily reality in your life? Write down this new undertaking – and the three obstacles that have kept it from becoming a reality. Map out the next 21 days on a piece of paper and track yourself on this mission.  [Click here for additional Journal exercises]


by admin
Dish of the Day:
Venison Marsala Don’t be intimidated by “venison” – use chicken (or pork) and you’ll still get rave reviews.  (Click here for additional recipes)



Movement of the Day:
Kettlebell Swings  This is a super simple, but great movement to do on a regular basis – like Overhead Squats, Kettlebell Swings help “undo” the bad effects of all the sitting we do (like me creating this post – dang!) (Click here for additional workouts)


Journal of the Day:
Quote of the Day: “When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” ~ Henry Ford
Essential Element It has long been recognized that journaling your life’s experiences is one of the most effective strategies to manage stress. [click to view Spark Insight -  Coping Mechanisms]
Journal: Writing down what’s bugging you – the stresses in your day, in your life – is often very helpful in diluting the stress those situations are causing. Write down three things that are grinding you down; now, if you can, outline a plan to: (a) delegate them; (b) manage them versus worry about them (meaning take action); (c) let them go altogether. (Click here for additional Journal work)

Venison Marsala [video]

by drpaul

Although I’m cooking this dish with venison, you could easily substitute chicken or pork.  - Dr. Paul

1/3 – 1/2 lb of venison or pork, per person; OR 1-2 boneless, skinless organic chicken thighs per person
4 tablespoons organic butter
Sea salt and fresh cracked black pepper
2-3 shallots, chopped
8 oz. organic mushrooms, sliced or chopped
1/2 cup dry white wine
1/8 cup Marsala wine
1/2 cup organic heavy cream – optional

  • Season meat on both sides with sea salt and fresh cracked pepper
  • In medium stainless steel* sauce pan over medium heat, melt 3 tablespoons of butter and add meat [*DO NOT USE NON-STICK PANS - they leach cancer causing chemicals into the food which then ends up in your body]
  • Cook 3-5 minutes on each side, depending on the type and thickness of meat, adding 1 more tablespoon of butter when meat is turned
  • Remove meat to warm pan
  • Add white wine and scrape all brown meat residue from pan
  • Add chopped shallots and cook for 3-4 minutes
  • Add sliced or chopped mushrooms and cook for 2-3 minutes
  • Add Marsala wine
  • Season sauce to taste with sea salt and fresh cracked black pepper
  • Optional: add 1/2 cup heavy cream and simmer gently for 3-4 minutes
  • Slice meat
  • Spoon sauce onto plates and lay sliced meat on top of sauce