Here is a great list for setting intentions in January. Write them in your journal or on your calendar where you will see them every day and be able to reflect on them.  

What can you change in each area or what can you let go of that is no longer serving you?

1. Career
2. Health
3. Family
4. Friends
5. Love
6. Fears
7. Gratitude
8. Compassion
9. Forgiveness
10. Accountability
11. Income / Money
12. Karma
13. Letting go
14. Appreciation
15. Making it happen
16. Never giving up
17. Travel
18. Ahimsa (non-violence)
19. Truthfulness
20. Money
21. Home
22. Volunteer
23. Education
24. Change
25. Diet
26. Non-stealing
27. Strength
28. Confidence
29. Flexibility
30. Meditation
31. Your choice!

My how time flies! It seems like just yesterday I was doing this cleanse while in Jerusalem. But in the same breath it feels like an eternity since I was living in Israel and navigating how to live in a country that has not yet embraced modern ideals of healthy living to the extent we have in the states.  

This year I am in a much better place not just with my diet, but also physically, mentally and emotionally which plays a huge part in my overall wellbeing. I have already gotten a jump start on the meditation bit, which I left out last year. And, aside from my persisting sweet tooth, I have been leading a pretty healthy lifestyle for the past year. My intention for this year's cleanse is to not only clean up my diet, but also, and almost more importantly, to focus on the emotional and spiritual aspects of the cleanse.   I hope you will join me. Let's see how it goes! 

The Standard American Diet, processed foods, GMO's, pesticides, toxins, chemicals, antibiotics and our fast-paced, stress-filled lives have all become a normal and accepted part of modern life. All these things have the potential to interrupt and damage the body's natural functions and ultimately cause it to suffer in many ways small and large. Your detoxification system, comprised of your organs and psychological processes working together, is designed to keep you healthy, youthful and happy. Consequently, when I was at my heaviest weight I also happened to be extremely stressed and emotionally drained. With a little help from you this amazing system can become a super power center for healing, regeneration, restoration and rejuvenation. Doing a detoxifying cleanse helps to reactivate your potential and reset the whole mental and physical body. It delivers an all access pass to boundless reserves of energy and healing you didn't even know you had. 

I chose the book Clean by Alejandro Junger primarily because it fit my lifestyle and encompassed everything I was trying to accomplish:

• LONG ENOUGH: It is a 21-day cleanse which would gives enough time to heal, break bad habits and form new better ones.
• FOOD BASED: You're not required to go vegan or totally starve ourselves on juice! You have a protein smoothie for breakfast, a healthy protein+veggie lunch, and a light veggie soup or fresh juice for dinner.
• MIND-BODY-SPIRIT INCORPORATED: It's not just a dietary cleanse. You are encouraged to meditate to cleanse the mind and change negative thought patterns that don't serve you. Online mediation resources: Tara Brach Beginners Guide to Meditation; Mediation Experience and Living In Love Free Apps by Deepak Chopra; Mindful Meditation App; Check out other mediation apps HERE. 
• MOVE YOUR BODY: Exercise is also encouraged and since you are still eating nutrient dense foods you have the energy and strength to stay active, go for a run, or do yoga. 
• ADIOS CHEMICALS: All environmental toxins and chemicals including cleaning & beauty products are eliminated and replaced with safe natural products. This includes traditional toothpaste, antiperspirant, deodorant, all soaps & detergents, makeup, air fresheners, etc. 

Originally posted on Wild Acorn Wellness' Facebook, September 11, 2014

September is Suicide Prevention Month. The nation, if not the world, was shaken and shocked by funny guy, Robin Williams, tragic death last month, but I think his death is serving a greater purpose to get us talking about the disease that affects more people than we'd like to admit. Why can't we talk about it, honestly and openly? Every time I meet someone new and start to get to know them eventually the question comes up "How did your mom die?" Mostly I think they expect me to say she had cancer or was in a car accident, but when I reply that she committed suicide the conversation usually stops there. Suicide and depression are still taboo and shameful in our culture with varying opinions across the board about whether it is "real." 

What I can tell you about my experience with a beautiful, vibrant, creative, passionate, loving mother who suffered with depression and ultimately committed suicide when she had a 14, 12 and 5 year old kids she loved with all her heart, is IT IS REAL. I fear if we continue to not talk about it, push it under the rug, not acknowledge it as legitimate disease that affects comedians, mothers, fathers, soldiers, veterans, teenagers, the elderly, the lgbt community, and everyone else who lives in the painful aftermath of the loss of a loved one, it will continue to plague our global community.

Just because my mother took her own life does not mean she was a bad person. I refuse to let her be remembered by the way that she left this world, but in the way that she lived and loved. I hope that everyone I get the chance to talk to about her gets to know her in a small way. That she was an incredible seamstress who made nearly all of my dresses and costumes as a kid. She had an infectious laugh, she dedicated her life to her kids and was involved in everything we did, including learning the play the fiddle with my brother, Mead, when he was five. She loved the holidays and went above and beyond to make them special every year. She had a my brother, Blake, when I was 10 so I remember the intense joy he brought her in giving her her ultimate purpose and highest calling in life as a mother. I know she lives on through the smiles, laughter and creative energies of my brothers and me. She will not be forgotten.

Please tell you story, listen to someone else's, pay attention to the signs of depression and don't ignore friends and family when they are suffering. Even if you aren't depressed or affected by depression there is so much wisdom, healing and practical knowledge to glean from This Podcast by The Shawn Stevenson Model.  Let's get real about this serious issue. 

Much love, Jenn

• 2 1/4 cups almond meal
  
• 1/4 cup ground flax meal 
  
• 1 tsp baking soda
  
• 1tsp Himalayan salt

Thoroughly mix dry ingredients together.

• 5 small eggs (or 4 large)
  
• 1.5 Tbsp homey
  
• 1.5 Tbsp coconut oil
  
• 1 Tbsp apple cider vinegar

Mix wet ingredients together in a separate bowl, then combine the two together. 

Next, add in 2 tsp. of each: fresh thyme and rosemary finely chopped. (Needs to be fresh). Mix that in until well combined. You can add or replace those herbs if you have other ones you'd like to try as well, these two are just super fragrant and strong!

 And bake 25-30min @ 350. Make sure a toothpick comes out clean!! 

This story spoke so profoundly to my state of being lately.  All I desire is to love, and yet I am humbly realizing all my efforts and actions to protect myself, to avoid being cast out or hurt, only push love away. My prayer is that I would continue to recognize the tyrant, observe her and peacefully ask her to chill out and breathe so that the heart may come out of hiding to lead and be heard. That it would find the strength again to shine bright with all the radiance I know she is capable of, casting away the darkness so often created by the walls of the self and the tyrant inside.

"What are you afraid of?" the man asked his heart. The heart didn't reply. 

"There is no one out there that will hurt you, I'll protect you. I have grown strong, I'm a warrior now, you have nothing to fear." Still the heart did not reply.

"Tell me, heart. Was it our father? Was it our brothers? Was it one of our lovers? None of that matters now, I am a grown man, no one can do anything to us." The heart remained quiet...closed.

The man grew frustrated. "Heart, you are a coward. Maybe you are defective. Maybe I just don't have a heart that works properly. No wonder I can't feel love." The heart closed even tighter. 

For months the man walked around, falling ever deeper into despair about his defective heart. Then one day the man grew very quiet. Quiet enough that he thought he could almost hear a whisper coming from his heart. He asked with all the compassion he was capable of, "Heart, what are you afraid of?"

The heart whispered back, "You. I'm afraid of you."

The man cried. He had protected his heart from everyone but the one person that could hurt it the most-- the tyrant inside.   -- Aubrey Marcus & Poranguí

Doing some fitness testing with the Onnit Academy.. 
Jenn: Clockwork Squats with 15 lb. Club
Andrew: Turkish Getups with a 75 lb. Battle Bag
Chris: (not pictured) Battle Rope Slams
Jared: (not pictured) Kettlebell Full Cycle 

A1. KB Rack RFESS; 6-8/leg x4; Rest 60 seconds
A2. DB Seated External rotations; 6-8/arm x4; Rest 2 minutes
B1. Single arm KB Bottom's up carry; 20 meters per arm x3; Rest 60 seconds
B2. Seated Close Grip Cable Row; 6-8/arm x3; Rest 2 minutes 
C. Deadbugs; 15/side x3 sets; Rest as needed
+
3 sets
60 seconds air squats
60 seconds box jumps 20" box with step down
60 seconds TRX or suspension trainer row (rings, TRX, whatever works)
Rest 3 minutes
- Record reps per set, all sets should have same reps

A. Snatch Grip Romanian Dead Lift @30x1; 6-8x4; Rest 2 minutes
B. Cable Push/Pull @1111; 6-8x4 per side x4 sets; Rest 60 seconds between sides - VIDEO
C. Turkish Get Up; 2-4 per arm x3 sets; Rest - VIDEO
D. Half kneeling cable external rotations @2020; 8-10/side x3; Rest - VIDEO
+
15 sets
30 seconds jog
30 seconds rest
- All sets same pace and distance

A1. KB Rack Squat @30x1; 6-8x4; Rest 45 seconds (16Kg)
A2. Side Lying external rotations @1111; 6-8/arm x4; Rest 75 seconds - VIDEO (5lb)
B1. 1-arm DB Floor Press @1111; 8-10x3; Rest 60 seconds - light, mind the shoulder, except do this on the floor instead VIDEO (20lb)
B2. Cable Rope Face Pull; 8-10x3; Rest 75 seconds - VIDEO (50lb)
C1. Half kneeling cable chop @1111; 10-12/side x3; Rest 60 seconds - VIDEO (60lb)
C2. TRX Y; 10-12x3; Rest 90 seconds - VIDEO 

4-6 sets: 400 meter jog
60 seconds rest
- Every set should be within 5 seconds or else terminate the workout

I was really sore again after Monday.  Shoulders are still feeling stressed. The side lying external rotation was the only move that caused me pain. I started with 10 lb. and had to move down to 5 lb.  Everything else felt pretty strong. 

Warm Up: 5 minute row; Eric Cressey, Train Overhead exercises; 10 Yoga Push Ups

A1. (12 Kg) Kettlebell Rack RFESS in rack position; 6-8/leg x4 - VIDEO 
A2. (10 lb) Dumbbell Seated External Rotations; 6-8/arm x4 - VIDEO 
B1. Single Arm  (8 Kg) Kettlebell Bottom's Up Carry; 20 meters per arm x3 - VIDEO
B2. (20 lb) Dumbbell 3 Point Row; 6-8/arm x3 - VIDEO 
C. Dead Bugs; 10x3 sets - VIDEO 
15 minute jog

Everything felt great today! The hardest movement on my shoulder was the Dumbbell Seated External Rotations, especially on the way in, but it didn't cause too much pain.  The bottoms up kb carry was difficult on my wrists and grip, but it didn't hurt anywhere.  I am feeling pretty good considering four days in Vegas and not getting in a single work out since Thursday!