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IGNITE YOUR DAY – Friday

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FUEL: Dish of the Day:
Cucumber Turkey Avocado Rolls  As we try to stay away from grains, we need to be creative. Here’s a quick and great ‘wrap’ substitute. Can easily be wrapped up to take on the road to work or school.  [Click here for additional recipes]

 

AIR: Movement of the Day:
Thrusters  We’ve featured this before and we will continue to bring it to your attention because the thruster, like the squat (actually thrusters incorporate a squat), works the whole body in a safe but demanding way. Short on time? Do a Tabata Interval workout with thrusters and see what a four minute workout can do for you.  [Click here for additional workouts]

SPARK: Journal of the Day:
Quote of the Day: “The more I allow myself to be seduced by distraction, the more distractible I become.” ~ Tony Shwartz
Essential Element: Our culture is in desperate need of fewer choices and greater depth. Our constant access to channels of communications keeps our brains consistently over-stimulated. [click to view Spark Insight -  Restorative Sleep]
Journal: Put your brain at rest. Take ten minutes and simply focus on your breathing – emptying your mind of to-dos and tasks. At the end of this exercise, write down the primary thought (or thoughts) that came to mind.     [Click here for additional journaling exercises]

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IGNITE YOUR DAY – Thursday

by admin
FUEL: Dish of the Day:
Dr. Paul’s Steak au Poivre  If there’s a better filet mignon dish than this, I’d be surprised. The video will help you overcome any fears you may have about making this extraordinarily gourmet, but simple dish.   [Click here for additional recipes]

 

 

AIR: Movement of the Day:
Jump Overs This is a not for everyone – if you’ve got knee problems or you’re getting up in your years, simply step over something that challenges you; if you do stepping, step over forward and step over sideways – it will help your coordination.    [Click here for additional workouts]

 

SPARK: Journal of the Day:
Quote of the Day: “Don’t fight with the pillow, but lay down your head
And kick every worriment out of the bed.” ~ Edmund Vance Cooke
Essential Element:  As it turns out, the afternoon nap is one of the most effective and productive methods for increasing energy and improving cognitive skills and focus, while mitigating the adverse effects of chronic stress by lowering circulating stress hormones like cortisol.  [click to view Spark Insight -  Restorative Sleep]
Journal: Could you close your eyes for 10-20 minutes during your day? Go to your car? Or find a place at work? If not, simply take that same time and write down what you are grateful for, and who you should appreciate this week.      [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Wednesday

by admin
FUEL: Dish of the Day:
Honey Apple Coleslaw This isn’t that gross coleslaw people bring to picnics (you know, the kind they buy already made at the supermarket – yuck!).    [Click here for additional recipes]

 

AIR: Movement of the Day:
Bear Crawls I’m not sure what everyone hates more – burpees or bear crawls. Even though we may not like doing these, they’re so good for the feet, ankles, knees, hips, and shoulders. Bear crawls are also a core exercise.  [Click here for additional workouts]

SPARK: Journal of the Day:
Quote of the Day: “Sleep is the interest we have to pay on the capital which is called in at death; and the higher the rate of interest and the more regularly it is paid, the further the date of redemption is postponed.” ~ Arthur Schopenhauer
Essential Element: In fact, Dr. John Medina, author of Brain Rules, says that 90% of Americans are chronically over-tired. Although this has noticeable implications in our day-to-day lives, such as midday head bobbing and black circles under your eyes, the silent damage you’ll experience with sleep deprivation is a real killer – literally. [click to view Spark Insight -  Restorative Sleep]
Journal: When was the last time you had three consecutive nights of adequate, deep sleep? For many people, it was on their last vacation. Write down what could you do at home during your regular week to get a night’s sleep like that (you know, like go snorkeling in that frozen pond by your house).    [Click here for additional journaling exercises]

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IGNITE YOUR DAY – Tuesday

by admin
FUEL: Dish of the Day:
Paleo Cereal Breakfast  Besides being healthy, this breakfast is satisfying and filling.   [Click here for additional recipes]

 

 

AIR: Movement of the Day:
Goblet Squats  There’s no doubt about it, squats are king. Here’s a variation that is demanding, yet very safe. For a complete workout that includes Goblet Squats, 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]

 

SPARK: Journal of the Day:
Quote of the Day  “A good laugh and a long sleep are the best cures in the doctor’s book.”   ~ Irish Proverb
Essential Element: Our body uses sleep to rest and repair our tissues. Our brain requires sleep to process the information from the day. [click to view Spark Insight -  Restorative Sleep]
Journal: For the next seven days, e-fast for the thirty minutes before going to bed (e-fast means no electronics – no TV, computer, iPad, checking email on your phone, etc.; instead, go for a walk, read, or pray).    [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Monday

by admin
FUEL: Dish of the Day:
Mexican Chicken Lime Soup This is a favorite – EVERYBODY loves this soup. It’s simple, easy, and super yummy.    [Click here for additional recipes]

 

AIR: Movement of the Day:
Dumbbell Lunges  Nothing seems to make us have soreness like doing lunges – make them a regular part of your warm ups and workouts so they won’t cause that soreness. Lunges are great core strengtheners and also help your balance and coordination. [Click here for additional workouts]

SPARK: Journal of the Day:

Quote of the Day: 
“Sleep that knits up the ravelled sleeve of care
The death of each day’s life, sore labour’s bath
Balm of hurt minds, great nature’s second course,
Chief nourisher in life’s feast.”   ~William Shakespeare, Macbeth

Essential Element.  The more complete sleep cycles you experience, the better. For most of us, that means getting back to the cave – earlier. [click to view Spark Insight -  Restorative Sleep]

Journal: For a week, write down when you go to bed and when you wake up. What’s your average time per night? What’s your average time for going to bed? If you’re sleeping less than 7.5 hours per night, go to bed earlier – your body will rejoice in ways you can’t imagine.      [Click here for additional journaling exercises]

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IGNITE YOUR DAY – Sunday

by admin
FUEL: Dish of the Day:
Perfect Breakfast – Part 2  If you’re not eating salads at breakfast, you’re missing out on a great tasting breakfast – this salad has bacon on it. (I promise, I’ll do Part 3 wearing a hockey mask on the next Friday the 13th in April. - Dr. Paul)  [Click here for additional recipes]

 

 

AIR: Movement of the Day:
Bottom to Bottom Squats Not only are these squats immeasurably more difficult – holding (resting? yeah, right) at the bottom position – but in this video Dr. Stephen is doing 100 reps in a modified Tabata.   [Click here for additional workouts]

 

SPARK: Journal of the Day:
Quote of the Day: “Any concern too small to be turned into a prayer is too small to be made into a burden.” ~ Corrie ten Boom
Essential Element: Are the things you are thinking about really worth worrying over?  [click to view Spark Insight -  Coping Mechanisms]
Journal:  What have you let burden you this week? Why? Decide to lift these things up in deliberate surrender and prayer, allowing yourself to start this next week released from those burdens.  [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Saturday

by admin
FUEL: Dish of the Day:
Mashed Cauliflower  A cruciferous vegetable, cauliflower is much healthier than potatoes. It’s also what’s called a lower glycemic food – meaning it doesn’t cause such a rapid rise in blood sugar levels or the corresponding insulin response. (Click here for additional recipes)

 

AIR: Movement of the Day:
High Knees This is a great warm up exercise, or combined with push ups, bear 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: Journal of the Day:
Quote of the Day: “Many of our fears are tissue paper thin, and a single courageous step would carry us clear through them.” ~ Brendan Francis
Essential Element: We are often more experienced at turning to negative emotions than positive ones. We must work to build the muscle of staring our fears in the face and doing them anyway.  [click to view Spark Insight -  Coping Mechanisms]
Journal: What endeavor is scaring you most right now? Write down the fears accompanying it. Then write how you want to look those fears in the eye and dominate. Share your strategy with two of your closest friends.  (Click here for additional Journal exercises)

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IGNITE YOUR DAY – Friday

by admin
FUEL: Dish of the Day:
One Minute Paleo Breakfast   If you’re not eating plants for breakfast, it’s time to take the plunge; this recipe is a great one to start with. Any yes, it could also be a lunch. (Click here for additional recipes)

 

 

AIR: Movement of the Day:
Wall Balls There are a couple of very versatile pieces of equipment that make it easy to work out on your own – kettlebell and medicine ball being two of them. This is a classic full-body exercise that also incorporates coordination. Combine with Box Jumps, and in less than 15 minutes you’ll be toast. 10-15 reps each exercise, four to five rounds, no stopping. Want more? Add Lunges. (Click here for additional workouts)

SPARK: Journal of the Day:
Quote of the Day: “You can’t wring your hands and roll up your sleeves at the same time.” ~ Pat Schroeder
Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our four limited resources – time, energy, focus, and money. [click to view Spark Insight -  Coping Mechanisms]
Journal: How have you invested each of these four limited resources over the past month? List one way you have intentionally cultivated your time, your energy, your focus, and your money into something worthwhile. Now jot down one way you’d like to invest each of them in something you truly value over the next month.  (Click here for additional Journal exercises)

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IGNITE YOUR DAY – Thursday

by admin
Dish of the Day:
Bonfire Chocolate Mousse Yes, we know, nearly all of us like chocolate. So, indulge – the banana and avocado make this pretty darn healthy.   (Click here for additional recipes)

 

Movement of the Day:
Sott’s Press This is not for everyone – it’s hard, but it’s worth it if you can master it. Start by using a PVC pipe (we never said being fit was easy, just worth it. And remember, it’s easier to stay fit than to get fit). (Click here for additional workouts)

Journal of the Day:
Quote of the Day: “Worry never robs tomorrow of its sorrow, it only saps today of its joy. ~ Leo Buscaglia
Essential Element: Well people don’t necessarily experience any less stress; they simply develop better strategies and coping mechanisms for dealing with it. [click to view Spark Insight -  Coping Mechanisms]
Journal: List the top three anxieties that have plagued you this past week. Then list the top three ideas/moments/people that have excited you most. End each day this week by reviewing and giving thanks for the second list.    (Click here for additional Journal exercises)

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IGNITE YOUR DAY – Wednesday

by admin
Dish of the Day:
Coconut Chicken Curry This is a tasty dish, no question about it. You could substitute shrimp, or if you are a vegetarian, use a vegetable medley instead of the chicken. Remember, if you’re going to put the time in to make a dish like this, make a double or triple batch so you’ll have leftovers for the next day’s lunch or dinner again – that’s a vital behavior.  (Click here for additional recipes)

 

 

Movement of the Day:
Floor Wipers Try doing this move, alternating with Squats, Push Ups and Ring Rows – guaranteed to get your attention: 10 reps each exercise; 4-5 rounds, no stopping.  (Click here for additional workouts)

 

Journal of the Day:
Quote of the Day: “Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” ~ Mark Twain
Essential Element: Your life is a mosaic of the choices that you make, the experiences that you have, and the attitudes or patterns of thinking that you develop over time.  [click to view Spark Insight – Coping Mechanisms]
Journal: What is the criteria by which you make decisions? Sleep on it? Pray about it? Consult with trusted advisers? Write down three decisions you made recently that you’re happy with and why – how did that process work? (Click here for additional Journal exercises)