SPARK ~ Thought of the Day: Quote of the Day: He who cannot change the very fabric of his thought will never be able to change reality. ~ Anwar Sadat
Essential Element: Who do you spend your time with and what behaviors do they promote? Where you spend your time and with whom can be two of the most influential forces in your change effort’s success – or failure. Choose them well. [Click to read Spark Insight: 'Creating Change'].
Journal: The fabric of our thoughts are woven by many threads – and the people we spend time with make up a number of them. List the 5 people you’ve spent the most time in communication with over the last month – via calls, email, texting, or in person. These are the people adding to the fabric of your thoughts. What have you gained from them? What have you felt yourself loosing? Consider the answer to these in your journal today… [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: Progress is impossible without change, and those who cannot change their minds cannot change anything. ~ George Bernard Shaw
Essential Element: In order to get different outcomes, you must adopt new behaviors. Now here’s the rub: new behaviors can be awkward and difficult. You simply must practice new (better) behaviors until they become easier. [Click to read Spark Insight: 'Creating Change'].
Journal: ‘Embrace the awkwardness’. Most of the changes we experience in our environment don’t come with perfect blueprints. Usually they are a mixture of organic movements and unannounced shifts. We would do well to loosen our mental grip as we see a change rolling in – to accept its unknowable nature for a time and relishing the possibility of what’s coming. Where do you forsee changes happening in your family? Trickling in slowly, but unannounced? Expound on them in your journal today.. then write for a minute on how you’ll embrace them as they come. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: Being stuck is a position few of us like. We want something new but cannot let go of the old-old ideas, beliefs, habits, even thoughts. We are out of contact with our own genius. Sometimes we know we are stuck; sometimes we don’t. In both cases we have to do something. ~ Inga Teekens
Essential Element: Repetition is the mother of mastery. Clinical research shows that new habits can be formed through repetition. Our brain cells actually create novel connections and new habits are formed. [Click to read Spark Insight: 'Creating Change'].
Journal: Bad habits and good – both have the power to completely rule our lives. The ones we are stuck in cry out for change. The good ones we’ve established are daily patting us on the back. In order for the bad to be replaced by the good, our brains must start the process. Slowly, by our pain staking and initially obnoxious focus, the beautiful nature of rewiring occurs, and the action becomes second-nature! What have you wanted to become second-nature for you? Unquestionably holding its place in your life; unwavering in its defining of your very character? Reflect on 3-5 of those things in your journal today.. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 89 of the 100 Day Challenge! Discipline your mind AND your body today with Hollow Holds. This static hold Tabata will have your thoughts wandering to happier days before the 100 day challenge, but stick with it gang! 11 days to go! [Click here for additional Workouts]
Journal: What are you holding onto? What things do you continual return back to, knowing full well they do nothing to move you forward? Write in your journal the one or two things you are sticking to – and why. What would you be willing to give up to see these areas of your life change? [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 88 of the 100 Day Challenge! Knee Tucks. This full body movement is especially helpful for core strength. From running, to carrying your groceries, core strength in general is invaluable for all the activities you do during your busy day, so keep it strong! [Click here for additional Workouts]
Journal: You have no idea what your missing. It’s that thing that hasn’t happened yet, that non-entity waiting out in the spaces of the coming days to be created. What is it? How will it taste? Feel? Look? Envision in your journal the specifics of that vague idea you continue to dwell on in the realm of your health and well being. You know you want it more than anything. What must you start doing to make this a reality? What must you stop? [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 87 of the 100 Day Challenge! Barbell Press Tabatas! Weight your barbell appropriately, and press up until your arms are locked out and your head is forward past the bar. Keep up the great work gang! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: We must learn to view change as a natural phenomenon-to anticipate it and to plan for it. The future is ours to channel in the direction we want to go … we must continually ask ourselves, “What will happen if … ?” or better still, “How can we make it happen? ~ Lisa Taylor
Journal: How can you make it happen? That task at work that keeps not getting done? The project you’ve been wanting to finish but haven’t? The book you’ve been wanting to read but haven’t felt it was important enough? Focus. Set a goal for this week. Write in your journal what it is – and then stop at nothing to get it done. Reflect at the end of the week as to what it feels like to have accomplished this long-awaited victory. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 86 of the 100 Day Challenge! Dumbbell Rows. Remember to choose the appropriate weight for your movement today and notice how Dr. Franson brings his Dumbbell Rows through the full range of motion for the most effective workout. [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: New things cannot come where there is no room. ~ Mario Morgan
Essential Element:It is critical to “own” the reality that our behaviors have natural consequences and that these outcomes are remarkably predictable [click to read 'Creating Change'].
Journal: When our lives are saturated, our hearts crave space. Regardless of if the things soaking up our lives are grand or miserable, if they are utilizing all our time – they are choking us. A life of growth is a life necessitating room to breathe. List in your journal three spaces where you feel yourself breathe deeper, clear your head, even daydream. Make a point to get to one of them this week. And bring your journal. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 85 of the 100 Day Challenge! Grab a corner in your workout space and weight your bar for T Bar Rows! They don’t look too difficult at first… but watch the constant squat position throughout this Tabata and feel the burn! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: The moment when you first wake up in the morning is the most wonderful of the twenty-four hours. No matter how weary or dreary you may feel, you possess the certainty that, during the day that lies before you, absolutely anything may happen. And the fact that it practically always doesn’t, matters not a jot. The possibility is always there. ~ Monica Baldwin
Journal: Some may agree with Ms. Baldwin on the wonderfulness one feels upon waking. Others might clenched-fistedly disagree. Regardless, we cannot argue that the possibility of each day lay open and available at its start. We are the ones that determine its discovery. How do you discover the possibility in each day? How do those that are closest to you (family, friends, those you admire…) do this? Jot it down in your journal. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: I have always been delighted at the prospect of a new day, a fresh try, one more start, with perhaps a bit of magic waiting somewhere behind the morning. ~ Joseph Priestley
Journal: How do the first moments of the morning with your family usually go? Are they cherished – spent hearing each others first thoughts? Or are they rushed and hurried, tainted with “get moving!” and “hurry up!” Realize the gift that pre-movement minutes could potentially be for your family. Use the time to count blessings, think of someone you love or who needs prayer, talk about one thing you’ll do that day to serve someone you know. Be creative – and write down the magic you find waiting behind the morning… [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 83 of the 100 Day Challenge! Variety is the spice of life, and this mantra is no exception when it comes to getting your body moving! In the spirit of changing things up, here’s a new exercise for many of you. Think push ups… add hip mobility, coordination and single side strengthening… and you’ve got Kick Thru’s! Enjoy! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: He, who every morning plans the transactions of the day, and follows that plan, carries a thread that will guide him through a labyrinth of the most busy life. ~ Victor Hugo
Essential Element: As CJ Mertz says, “Before you master your life, you must first master your day. Before you master your day, you must first master your morning. Before you master your morning, you must first master yourself” [click here to read Spark Insight: Morning Rituals].
Journal: In your journal, divide your day into thirds: Morning, Work, Evening. Next to each – write down a theme for each of these days segments. I.e. Morning: Refresh and Prepare – Work: Engage and Produce – Evening: Renew and Connect. Whatever it is that is most important for you to achieve during these sections of the day, write them out. Each day this week, use these as a guideline in the morning for choosing your top three priorities for each segment of your day. [Click here for additional Journal exercises]