by MJ

AIR  ~  Movement of the Day:
Day 72 of the 100 Day Challenge! Push Jerk! Don’t be fooled – this is not some “over the top” Olympic weight lifting move. This is actually very scalable – meaning you could do this with a broom handle if that’s all you felt you could handle. The benefit to the shoulders, upper back, and postural muscles qualifies it as a ‘must do’ exercise for everybody.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Zucchini Pancakes. Leave your dough-y, gluten filled breakfast behind and start your day with these tasty vegetables! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  There is no hope for a civilization which starts each day to the sound of an alarm clock. ~ Unknown Author

Essential Element: Getting to bed before 11 p.m. is a best practice followed by the healthiest, most energized people in the world [click here to read Spark Insight: Restorative Sleep].

Journal: How do you start your day? With a jolt out of bed and a frantic race to get out the door?  What would our days look like if we were intentional about our mornings? They’d start with us being smart about going to bed! Choose your ideal waking time. Then back track 7.5-8 hours and set your bed time. Keep record of how your body progresses through the week with adequate rest.   [Click here for additional Journal exercises]


by MJ

AIR  ~  Movement of the Day:
Try your Sit-ups with an Abmat today! Adding this structure to your sit-ups can help you maintain correct form and isolate the specific muscles you’re trying to attack! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
We’re serving up Bloody Mary Steak Tips & Sauteed Zucchini tonight, how about you? This filling and balanced meal is the perfect addition to your recipe box of super-easy, healthy meals!


SPARK  ~  Thought of the Day:
Quote of the Day: A true friend … advises justly, assists readily, adventures boldly, takes all patiently, defends courageously, and continues a friend unchangeably. ~ William Penn
Essential Element: Our social lives must provide the essential elements missing from life outside the village. [click here to read 'Spark Insight: Connection']
Journal: List one acquaintance for whom you have recently done each of these things: Given Advice. Gone out of your way for. Spontaneously enjoyed. Intently listened to. Defended.  [Click here for additional Journal exercises]


by admin

AIR  ~  Movement of the Day:
Take a stab at your Wall Ball Cleans today. A full body workout, this functional skill will increase performance not only in your workouts, but in your everyday movements as well. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Missing the tradition of pancakes in the morning? Try our Bonfire approved Breakfast Zucchini Pancakes! All the deliciousness and none of the gluten! [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day: When something does not insist on being noticed, when we aren’t grabbed by the collar or struck on the skull by a presence or an event, we take for granted the very things that most deserve our gratitude. ~ Cynthia Ozick
Essential Element: Too often we take for granted the very capacities that allow us to function in daily life. [click here to read 'The Art of Gratitude']
Journal:  Stick a piece of paper in your pocket – or someplace you can keep with you through the day. At the top of each hour, take it out and write down one ordinary, everyday something that you are grateful for. People, places, things, flavors, surprises, etc. Before bed, pull it out and put it someplace you can look at it through the week.  [Click here for additional Journal exercises]

Breakfast Zucchini Pancakes

by admin
1 medium size zucchini
1 medium size green onion
1 large cage free egg
sea salt to taste
black pepper to taste
2 1/2 tablespoons olive oil for frying (you can also use coconut or grapeseed)
  •  Grate zucchini into a small bowl.
  • Finely chop green onion and mix with the zucchini.
  • Combine egg into the bowl and mix thoroughly adding salt and pepper to taste.
  • Spoon three mounds of the zucchini mixture into pan and fry until lightly browned, pressing down to flatten. Flip and repeat.

Bloody Mary Steak Tips & Sauteed Zucchini

by admin

3/4 c. V-8 juice
1/2 c. vodka
1 Tbsp. horseradish
1 Tbsp. lemon juice
Onion Powder
Garlic Powder
3 oz. steak tips
Red Peppers
Olive Oil

  • Marinade the steak tips for minimum two hours.
  • BBQ steak tips.
  • Serve with steamed zucchini, red peppers, and onions, sautéed in olive oil and garlic.

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