by MJ

AIR  ~  Movement of the Day:
Day 73 of the 100 Day Challenge!  Wall Ball Cleans. There’s more to this movement than meets the eye. It’s a full body, demanding Tabata, no question about it! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Broccoli, Bacon & Cashew Salad. A delicious, balanced combination that’s perfect for any barbeque or potluck. Great for an everyday lunch too!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment. ~ William Penn

Essential Element:  And, lo and behold, the afternoon nap turns out to be one of the most effective and productive methods for increasing energy and improving cognitive skills and focus, while mitigating the adverse effects of chronic stress by lowering circulating stress hormones like cortisol [click here to read Spark Insight: Restorative Sleep].

Journal:  Think about how productive you might be if, right in the middle of your crazy work day, you set aside time for you body’s ‘nourishment and refreshment’. I’m not talking about lunch – I’m talking about sleep! But lunch is a perfect time to do it. Consider taking 10 minutes out of your lunch break and putting your head down. Turn on your phone and close your eyes right there at your desk, or in your car – wherever you can find quiet. Later today, journal the thoughts and brainstorms that come to you in that ‘never-never land’ you go to before sleep … They may be some of your most creative thoughts all day!   [Click here for additional Journal exercises]


by admin
FUEL:  Dish of the Day:
Broccoli, Bacon & Cashew Salad Once the bacon’s cooked, you’re ready in two minutes (everything’s better with bacon).  [Click here for additional Recipes]


AIR:  Movement of the Day:
Wall Ball Cleans Don’t be intimidated by Dr. Stephen’s perfect technique (he’s always on his game when it comes to proper form).  There’s more to this than meets the eye. It’s a full body, demanding movement, no question about it.  [Click here for additional Workouts]

SPARK:  Journal of the Day:
Quote of the Day: “A ‘no’ uttered from the deepest conviction is better than a ‘yes’ merely uttered to please, or worse, to avoid trouble.” ~ Ghandi 
Essential Element: Saying ‘no,’ thoughtfully, might be the most undervalued capacity of our times. In a world of relentless demands, we would do well to prioritize tasks that add the most value to our days – and do away with the others.  [click to view Spark Insight -  Restorative Sleep]
Journal: Where can you pare down at…the office?…in personal commitments? What can you say ‘no’ to that’s been distracting you from your highest priority actions? Write down three ways you could practice better focus while at work.   [Click here for additional Journal exercises]