by MJ
FUEL  ~  Dish of the Day:
Alexis’ version of ‘cereal’ might not be what your expecting… but give her Paleo Breakfast Cereal  a try and enjoy the benefits of a satisfying, balanced breakfast all day long!   [Click here for additional Recipes]


AIR  ~  Movement of the Day:
High Knees are  a great warm up exercise, or combined with push upsbear crawls and air squats, can make a workout itself (10-15 reps each exercise, 4-5 rounds, no stopping).  [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: Reduce the complexity of life by eliminating the needless wants of life  – and the labors of life will reduce themselves. ~ Edwin Way Teale
Essential Element: Rest comes in many forms, our daily sleep patterns, including night time sleep for most of us, as well as napping or “siestas” during the day.  But more broadly, rest includes our morning rituals, meditation, breathing exercises, meal-time and evening rituals. [click here to read Spark Insight: Rest and Repair]
Journal:  What segments of your typical day seem like lost time? What hours consistently baffle you as to where they go? Write down the part of your typical weekday that regularly seems escapes you– then consider creating a ritual around it. Read, rest, rejuvenate your brain with some movement, write a note to a friend. Reclaim the time by creating a worthwhile rhythm where none exists.   [Click here for additional Journal exercises]

Stick Warm Up Work

by admin

This warm up work, which can also be done with PVC pipe, is SOOOOOOO overlooked – it’s essential for keeping the shoulders from getting injured AND it can be a stand-alone shoulder injury rehab exercise that works miracles.


Do these faithfully before every workout and you will be rewarded with increased shoulder flexibility in addition to decreased injury.

Push Up

by admin

It’s basic, it’s core, and it should be part of your weekly routine. It’s also more full body than people realize – master your push up! If you have to start with wall push ups or with your knees on the floor, don’t worry, you’ll get stronger quicker than you think. Don’t be impressed or depressed with your body – it just is.   

  • At the top of your pushup place your hands just outside your shoulders, keep your arms locked out, stomach tight, butt tight, eyes looking 6 inches in front of you.
  •  Lower your body until your chest touches the floor maintaining a rigid stomach and butt.
  • Return to the top position by pressing away from the floor until your elbows become locked.


by admin

  • Lay down on the floor or on a matt, bend your knees until your feet are flat on the floor and anchor your feet under some dumbbells (optional).
  • Sit up off the floor without lifting your feet or butt off the ground.
  • At the top of the sit-up your back should be vertical and your eyes forward.
  • Lower your body down slowly until you are laying flat and repeat.
  • Can be done with support under lower back