by MJ

AIR  ~  Movement of the Day:
Day 10 of the 100 Day Challenge! Pull Ups! If your arms aren’t quite ready for classic pull up form, that doesn’t mean you need to skip today… There are several modifications you can use for your Tabata, including Kipping Pull-Ups, Ring Pull Ups,  or any number of resistance bands. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Lemon Pepper Chicken with Walnut Pesto is a MUST-TRY recipe for your kitchen this week! Its simple, flavorful and will have you looking at chicken in a whole new way! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Opportunity follows struggle. It follows effort. It follows hard work. It doesn’t come before. ~ Shelby Steele

Essential Element:  We encounter the challenge, struggle, adapt and move forward.  This is the essence of growth. [click here to read Spark Insight: The Value of Struggle]

Journal:  Without challenge, we simply don’t grow. Visualize the co-worker who challenges you to your core. Write out in your journal the way they challenge you most. Consider this: Instead of simply acting as your opponent (which is how it may feel) what if they are put in your life to serve you? To move you towards a more flexible, compassionate, stronger you? Are you letting them?  [Click here for additional Journal exercises]


by admin
Dish of the Day:
Lemon Pepper Chicken with Walnut Pesto This recipe has so many great flavors – lemon, basil, walnuts – super yummy. (Click here for additional recipes)


Movement of the Day:
Ring Pull Ups A general statement can be made that as a culture, we overuse our “internal shoulder rotator muscles.” This is a great exercise to bring muscular balance to the external rotators and back muscles of our very dynamic shoulders and upper backs. For a complete workout that includes Ring Pull Ups, add Box Jumps (or Box Steps) and Mountain Climbers – 10-15 reps for each exercise, four to five rounds without stopping.  (Click here for additional workouts)

Journal of the Day:
Quote of the Day: “Better to keep your mouth shut and appear stupid than to open it and remove all doubt.” ~ Mark Twain
Essential Element: 
Admitting you’re wrong, even if only to yourself, is very healthy; apologizing to a ‘wronged’ person, even more so. The “Daily Do Over” is a way to cleanse yourself of shame or guilt, as well as to avoid future miscues. [click to view Spark Insight -  Coping Mechanisms]
Journal: At the end of the day, sit down and write out your “daily do overs” – what would you have said or done differently, given the chance?  (Click here for additional Journal exercises)

Lemon Pepper Chicken with Walnut Pesto

by admin

1 medium eggplant
2 medium yellow zucchini
2 fresh roma tomatoes
4 boneless, skinless chicken breasts or 6 boneless, skinless thighs
Black pepper
1/2 cup homemade pesto
Fresh basil leaves
Juice of 1-2 lemons

  • Preheat oven to 350° F
  • Line a baking sheet with parchment paper or aluminum foil.
  • Cut eggplant into thick slices.
  • Slice zucchini into lengths
  • Slice tomtatoes thickly
  • Pat chicken breasts or thighs dry and season with lemon juice and then fresh cracked black pepper
  • Place four pieces of eggplant on the baking sheet
  • Now add slices of tomato and zucchini
  • Add fresh basil leaves
  • Top with chicken breast
  • Place in oven and bake for 20 minutes or until chicken is done
  • Remove from oven and place on serving platter or plate
  • Garnish with homemade Walnut Pesto
Basil Walnut Pesto
10-12 basil leaves
2-4 cloves or garlic
1/2 cup walnuts
Juice of 1-2 lemons based on your preference
Olive oil to desired consistency – start with 1/ 4 cup
  • Add all ingredients to food processor and pulse to create a granular paste
  • Add more olive oil if necessary to reach desired consistency