by MJ

AIR  ~  Movement of the Day:
Day 70 of the 100 Day Challenge! Congratulations! 70 days of epic commitment, discipline and movement! Keep up the great work today with Kettlebell Sit Ups. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spice up your greens today with a Pear Walnut Salad. We’ve got a delicious, homemade dressing to drizzle over it too! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: Every human being has a work to carry on within, duties to perform abroad, and influence to exert. ~ William Ellery Channing

Essential Element: Wellness is experienced, not achieved.  Every choice, every day [click here to read Spark Insight: Coping Mechanisms].

Journal: Who is lifting you up? Who is pulling you down? Consider investing more time with people a. that draw out the best in you b. whose faith, character and integrity are equal to or greater than your own and c. whom you’d like your children to grow up and be similar to.  Jot three of their names down in your journal tonight – and make some time to spend with them!  [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Focus on your all-important core today! These Static Leg Holds are a great challenge! Try and keep those legs up longer than ever before! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Yum! A balanced treat to help you through the rest of the week! Our Sweet Walnut Balls are as simple as they are delicious! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:

Essential Element: The essential elements collect, combine, and interact to shape your life.  The parts are inseparable.  You cannot unmake a cake.  The elements that make up a cake combine to create something that is no longer simply the sum of its parts. [click here to read Spark Insight: Integration]

Journal: Daily diligence is the secret true success. List one habit in Fuel, Air and Spark that you are practicing on a regular basis. Why do you do this? What habit would you like to make a regular part everyday life in the future? [Click here for additional Journal exercises]


by admin

AIR  ~  Movement of the Day:
A tough, but effective exercise, Bear Crawls are a convenient, no gym needed, full body workout! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
When you’re adding a treat to your day, be smart! Make sure it’s a healthy, smart treat like our delicious Paleo Coconut Walnut Bread. This simple recipe will satisfy your sweet tooth without you running to the candy aisle. [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  A handful of patience is worth more than a bushel of brains. ~ Dutch Proverb
Essential Element:  Increase the time between stimulus and response. If we do not show this kind of restraint, we will most likely react, rather that respond. Developing this healthy coping mechanism is a priceless skill for those who seek extraordinary relationships. [click to read 'Embracing Struggle']
Journal:  Our toughest battles are often encountered with those we are closest to. Write out this Dutch proverb on a 3×5 card, and post it someplace where you’ll see it each day. Let it remind you to practice genuine patience as you interact with those nearest and dearest to you. [Click here for additional Journal exercises]

Paleo Coconut Walnut Bread

by admin

1 cup Almond Meal
1/2 cup Coconut Flour
1 tsp baking powder
2 Eggs
1/2 cup shredded Coconut
1 cup Coconut Milk
1 cup Walnuts
1/2 cup Coconut Oil
1/2 cup Honey
1 tsp baking powder

  •  Blend together eggs, coconut milk, coconut oil and honey.
  • Combine coconut flour, almond meal, baking powder and shredded coconut flakes.
  • Combine liquid and dry ingredients.  Whisk thoroughly into batter until there are no lumps.
  • Pour ingredients into greased (you can use coconut oil here) 9x5x3 inch or smaller loaf pan and bake at  (350F) for 40 – 50 minutes.
  • Remove bread from loaf pan  and cool on rack.


Pear Walnut Salad

by drpaul

This fantastic salad was featured in Gourmet Magazine many years ago (maybe even 1987). It’s a favorite in our house; we often serve it when we have company with when we’re serving something special like Rack of Lamb- Dr. Paul

1-2 heads of red leaf lettuce (or mixed with green leaf lettuce)
1/3 firm, but ripe pear, per person
1/8 cup raw walnuts, per person

  • In a pie pan, toast walnuts (9-10 minutes @350 F in toaster oven – watch them closely so they don’t burn)
  • Tear lettuce into small-medium size pieces and place in salad bowls
  • Slice pears into thin slices; arrange on top of lettuce in a radial
  • Drizzle vinaigrette dressing over lettuce and pears
  • Sprinkle toasted walnuts over salad and serve

Simple Vinaigrette Dressing
1 cup extra virgin cold-pressed olive oil
Just less than ¼ cup red wine vinegar
2 teaspoon sea salt
1 teaspoon fresh ground pepper
1 teaspoon of Dijon mustard
1 crushed garlic clove (not diced, left semi-intact)
Optional: add dried basil or Italian seasoning

  • Mix together in jar or cruet