Author Archives: admin

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IGNITE YOUR DAY – Monday

by admin

AIR  ~  Movement of the Day:
Knees to Elbows  This is a very safe way to exercise your core and strengthen your abs. If you’re not ready for this or don’t have a hanging bar handy, do Sit Ups.

This video features Dr. Ryan Hewitt. Notice in the video that he’s wearing a weighted vest – he’s a wellness warrior and functional training stud (he was a team finalist at the 2011 Crossfit Games in Los Angeles).  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Poached Eggs with Avocado and Green Smoothie  Protein and fats – that’s what makes a good breakfast; BUT, please buy quality eggs, like fresh ranch eggs at your local farmer’s market.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Patience is the hardest part of learning, and training is the essence of transformation. ~ Ann Voskamp
 Essential Element: Healthy people are always learning – looking for opportunities to grow and expand. [click to read 'The Value of Struggle']
Journal: Where is your work schedule rigid? Where is it flexible? Many of us perceive our work week as something we must struggle through. Time for a perspective shift. Write out your typical work week schedule, noting the particularly tedious hours in the week. Choose one of these times and consider how you might make it more valuable – for you and your co-workers.    [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Friday

by admin
FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf  It’s winter and time for meatloaf, but not just any meatloaf – this one rocks! It has shredded vegetables and killer spices – everyone in your family will love it AND you’ll have great leftovers for lunches and after school snacks.     [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Shoulder Press  Shoulders need to be kept healthy and strong. The press is a great shoulder exercise. The video shows the progression from no weight to weighted.    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: An old belief is like an old shoe. We so value its comfort that we fail to notice the hole in it. ~ Robert Brault
 Essential Element: Once we recognize that the paradigm that has dictated our thoughts, responses, choices, and behavior patterns in our lives is learned, we can also recognize that it can be re-learned. [click to read 'Creating Change']
Journal: Is there a belief that reigns in your household that needs some reshaping? Write it down. Then get in the shoes of each of your family members and write one sentence as to how their behavior might look.  [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Wednesday

by admin

AIR  ~  Movement of the Day:
Lunge Jumpers  Great aerobic, plyometric, core, and coordination movement. Do 25, 50 or 100 in a row and call me in the morning.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bake Salmon Mediterranean I know, most of us struggle with cooking fish. Try this recipe – you can substitute haddock, halibut, snapper, or cod – you’ll love the flavor combo of the fish and the olives and tomatoes.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The doors we open and close each day decide the lives we live. ~ Flora Whittemore
 Essential Element: Our beliefs make up our Paradigm – our viewpoint of the world.  They dictate all of our behaviors, habits, and lifestyle patterns. [view Insight – ‘Influence and Control’]
Journal: What are you currently choosing to believe about your future? Do you see yourself growing more successful, healthy, and vibrant? Or do you see yourself staying where you are right now? Write down three ways you’d like to move your life forward and make progress over the next six months. Then write down the mindset you will choose to believe in order to get yourself there.   [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Tuesday

by admin

FUEL  ~  Dish of the Day:
Yam Hashbrown Pancakes Super yummy! Great for breakfast or post-workout snack.  [Click here for additional Recipes]

 

 

AIR  ~  Movement of the Day:
Jump Overs  The engagement of your core is so good doing this. You can always simply step over if jumping is too much for you right now – the range of motion movement for your hip will serve you well for years to come. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Do not plant your dreams in the field of indecision, where nothing ever grows but the weeds of “what-if.” ~ Dodinsky
Essential Element: Our choices shape our lives. We can either choose to move towards health and fulfillment, or choose to move away from it. It’s our decision – we decide.  [view Insight – ‘Influence and Control’]
Journal:  What’s the healthiest you’ve ever been? Consider how fit you could actually become. Write down what your life would look like and feel like. What’s stopping you? What can you do this week to realize that? Now go do it.  [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Monday

by admin

SPARK ~ Thought of the Day:
Quote of the Day:  Choices are the hinges of destiny. ~ Pythagoras
Essential Element: The ability to choose is the hallmark of influence. [view Insight – ‘Influence and Control’]
Journal: Choose three people with whom you have daily influence. Write down their names – and what mechanism could be added to your week to enhance your communication or influence on them – i.e. homework time with your kids, weekly “date” with each of your kids, coffee break with your spouse (see video below).   [Click here for additional Journal exercises]

A successful marriage tip - the “Coffee Break” mechanism from Bonfire Health:

 

FUEL ~ Dish of the Day:
Poached Eggs with Chicken Sausage and Grapefruit Protein and fats – that’s what makes a good breakfast…BUT, you must eat only quality protein and healthy fats. Buy the best and cry only once – if you buy cheap food, you’ll feel bad and then get diseased later in life. Buy organic, pastured meats and organic eggs, and be healthy now and in the future. [Click here for additional Recipes]

 

AIR ~ Movement of the Day:
Dead lift Learning how to properly do a Dead Lift will serve you in your life nearly every day – it’s about lifting heavy objects off the floor. That could mean a flower pot, a bag of groceries, a laundry basket. This video shows the learning process using only a PVC pipe.   [Click here for additional Workouts]

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IGNITE YOUR DAY – Sunday

by admin

AIR  ~  Movement of the Day:
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:
Bonfire Adventure Trail Mix If you’re not keeping Tupperware or Ziploc bags of this perfect snack in your car, and at your desk, you’re missing out. Raw nuts and seeds mixed with a little organic dried fruit make for a satisfying and healthy snacks. Moms, are you listening? This is the solution to having a car full of hungry kids and succumbing to convenience “die-fast” food.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Neither do men pour new wine into old wineskins. 
If they do, the skins will burst, the wine will run out and the wineskins will be ruined. 
No, they pour new wine into new wineskins, and both are preserved. ~ Matthew 9:17
 Essential Element: The old adage “If you keep doing what you’ve been doing, you’ll keep getting what you’ve been getting” has long been proven to be true.  [click to read 'Creating Change']
Journal: Life can be renewed through some of the simplest of changes. Take time today to consider the life you’ve been living. What are you repeatedly doing yet expecting a different outcome? Write down what comes to mind first. What are you going to do to change that behavior?    [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Saturday

by admin
FUEL  ~  Dish of the Day:
Banana Almond Flour Waffles Okay, it’s Saturday – the kids and your stomach will love you for this. Stop being a wimp and make these; but make enough to freeze a bunch for next week’s breakfasts (or snacks). I like serving them with organic butter from grass-fed cows.    [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Your Goat  It’s goat time – what do you avoid when exercising? Running? Sit Ups? Push Ups? It’s time to kill that goat.    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: There is only one corner of the universe you can be certain of improving, and that is your own self. ~ Aldous Huxley
 Essential Element: We must identify what specific behaviors have led to our current situation and what specific behaviors would lead to what we really want. [click to read 'Creating Change']
Journal:  Notice how easy it is to pick out the things we’d like to improve about others. Try to see yourself through the mind of your a best friend (or your spouse – ouch!). What would that friend tell you that you need to change? What specific behaviors do you need to get there?   [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Friday

by admin

AIR  ~  Movement of the Day:
One Arm Overhead Squat Overhead squats, as we’ve said before, rule. One arm overhead squats rule as well – the off-balance element of having a weight in one hand really challenges the body. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf   Meatloaf should be a treat, not some blah chunk of over cooked, flavorless junk. This recipe pops with flavor – everyone will go for seconds.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When is the last time you woke up and realized today could be the best day of your life? ~ Steve Maraboli
Essential Element: Ultimately, you have the power to create incredible positive, lasting changes in your health and life with the right skills and know-how. The Bonfire Program is filled with influence mechanisms and strategies that will equip and support you every step of the way.  [click to read 'Creating Change']
Journal: Today has never been lived before – in your life or the life of your family. What can you do today that will influence your family’s life forever – for the best? If you could give them a day-shaping gift – what would that be?     [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Thursday

by admin

FUEL  ~  Dish of the Day:
Carrot Beet Salad  The fresh orange and shredded carrot balances very well with the raw beet. Very good for the gall bladder. PS. It will make your pee pink.   :)   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
One Legged Jump Rope Got three minutes to work out? Here are three choices for a 3 minute workout: Jump Rope, Burpees, or Thrusters – or do all three and make it a 9 minute workout.    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Failure is simply the opportunity to begin again, this time more intelligently. ~ Henry Ford
Essential Element: In order to get different outcomes, you must adopt new behaviors. The key concept is to help make “good behavior” easier and “bad behavior” more difficult.  [click to read 'Creating Change']
Journal:  Write down three things you’ve been wanting  to try. This week, pick one and give it all you’ve got. New rituals – new sports – new recipes – new endeavors. This week, pick one and give it all you’ve got.    [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Wednesday

by admin

SPARK  ~ Thought of the Day:
Quote of the Day: Let us strive to improve ourselves, for we cannot remain stationary; one either progresses or retrogrades.  ~ Mme. Du Deffand
Essential Element: When it comes to personal change, you must be specific and concrete about what it is that you are trying to accomplish. [click to view Spark Insight -  Creating Change]
Journal: List 3 challenges you’re facing right now.  Are they getting in the way of what you’d originally set out to accomplish? Now write down three action steps for each challenge that will move you closer to overcoming them.   [Click here for additional Journal exercises]

FUEL  ~  Dish of the Day:
Spicy Cauliflower Celery Soup Cruciferous vegetables are the bomb – so much so they’re known as the anti-cancer veggies. The cruciferous “family” includes cabbage, brussel sprouts, kale, collard greens, and broccoli to name a few).  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Body Ball Plank Knees to Elbows [video] Check this out: doing a plank is hard; doing a plank on a ball is harder; doing knees to elbows …. well, leave to to Brandon to come up with this wickedly demanding exercise. [Click here for additional Workouts]