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]


by admin
FUEL: Dish of the Day:
One Minute Paleo Breakfast   If you’re not eating plants for breakfast, it’s time to take the plunge; this recipe is a great one to start with. Any yes, it could also be a lunch. (Click here for additional recipes)



AIR: Movement of the Day:
Wall Balls There are a couple of very versatile pieces of equipment that make it easy to work out on your own – kettlebell and medicine ball being two of them. This is a classic full-body exercise that also incorporates coordination. Combine with Box Jumps, and in less than 15 minutes you’ll be toast. 10-15 reps each exercise, four to five rounds, no stopping. Want more? Add Lunges(Click here for additional workouts)

SPARK: Journal of the Day:
Quote of the Day: “You can’t wring your hands and roll up your sleeves at the same time.” ~ Pat Schroeder
Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our four limited resources – time, energy, focus, and money. [click to view Spark Insight -  Coping Mechanisms]
Journal: How have you invested each of these four limited resources over the past month? List one way you have intentionally cultivated your time, your energy, your focus, and your money into something worthwhile. Now jot down one way you’d like to invest each of them in something you truly value over the next month.  (Click here for additional Journal exercises)


by admin
Dish of the Day:
Paleo Yambanana Bread: This is not only easy and super yummy, but it is packed with nutrition – eggs, yams, coconut, raisins, nuts (optional), and shredded carrot! Add or subtract whatever ingredients you like – this recipe is very forgiving, so it’s hard to mess this up. (Click here for additional recipes)



Movement of the Day:
Wall Balls Got only 10 minutes to workout? Do 75, 100, or 150 Wall Balls and you’re done. Can be done with any weight ball – 2, 5, 10, 12, 15, or 20 pound ball. Don’t have a wall OR a ball? Then do Thrusters (do something).   (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: “When all is said and done, a lot more is said than done.” ~ Lou Holtz
Essential Element: This pull between worldly demands and our inner voice can create a tension that is overwhelming if we don’t recognize it. [View entire Week 11 Insight]
Journal: Write down three ways you’d like to get your physical body healthier this coming year.  (Click here for additional journal exercises)