Article »

  • No categories
by

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
It’s Day 5 of the 100 Day Challenge and today you’re Rowing for Calories! Set that rower to the calorie setting and you’re off on your 5th day straight of Tabatas and combating Cystic Fibrosis! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mashed Cauliflower has all the aesthetic and incredible taste of mashed potatoes, but NONE of the insulin spiking starches!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: I am a man of fixed and unbending principles, the first of which is to be flexible at all times.
~ Everett Dirksen

Essential Element: Our belief systems are learned, and therefore are chosen. [click here to read Spark Insight: Influence and Control]

Journal: If you could choose five words to describe yourself, what would they be? Would flexible be one of them? Write them out in your journal – then consider how flexibility plays (or does not play) a role in your life.  [Click here for additional Journal exercises]

by

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 4 of the 100 Day Challenge: Kettlebell Swings! Grab a bell and remember… power for these comes from the hips!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
If you’re not keeping Next time you fire up the grill, forget about those hamburgers and hotdogs, and reach for the artichokes! Artichokes in general can seem intimidating and full of hassle to prep, but they’re simple! And well worth investigating!  [Click here for additional Recipes]

SPARK  ~  Thought of the Day:

Essential Element: Once we recognize that the paradigm that has dictated every thought, response, choice, and behavior pattern in our lives is learned, we can also recognize that it can be re-learned. [click here to read Spark Insight: Influence and Control]

Journal:  What is seeming impossible to you right now? What do you genuinely want to accomplish but just can’t visualize yourself actually making happen?  Write out your answer in your journal. Below it – copy the quote above – and start the process of believing you CAN.   [Click here for additional Journal exercises]

by

Bonfire Guest Contributor: Mark Divine, former U.S. Navy SEAL Commander

by admin


The Big 4 of Mental Toughness – Part 1

By Mark Divine

Imagine showing up at Basic Underwater Demolition SEAL training (BUD/s) on day one. Around you stand 175 swarthy SEAL candidates from all walks of life. Some are monster Adonis types who played linebacker for their college football team. Others are boxers and wrestlers. Others are underwater combat experts (code for water polo). Still others look like they just parked the tractor in the barn and hopped on a bus to Coronado.

Every one of them is about ready to fight three fights, and the 40 or so who can win all three simultaneously while maintaining a great attitude and their health, will call themselves SEALs in 11 months.

If you wonder whether you will be one of them …you won’t.

First, let’s discuss the 3 fights.   As my buddy Tony Blauer likes to point out – in a street fight, you fight 3 battles.

The first fight is inside you. That battle is overcoming your fears, steeling your resolve, maintaining an offensive mind set, developing skills, knowledge and personal power, and not succumbing to the habit of conveying special powers upon your enemy.

The second fight is the actual engagement; the one most would consider the fight. This is often the easiest of the 3, and is certainly the shortest in terms of time invested.

The third fight is between you and the system. This fight is also pretty clear to you. The instructor’s sole job is to determine whether you have what it takes to be on the team. They don’t care about you personally. Whether you or the next guy makes it is completely irrelevant to them. The instructors all have PhD’s in exploiting weakness, finding your opening, crawling inside of you and tearing you apart from the inside out.

Back to wet and cold on the BUD/s grinder. The second fight is clear to you. You must fight each and every one of these guys to earn the right to be standing tall on graduation day. That means that, out of 40 potential finishers, 39 will be your potential teammates, and the other 135 are your enemies. You are locked in a competitive battle with them to lock your position in the 40. You must do so by being crafty, every watchful, exploiting opportunity, being Machiavellian and Aristotelian at the same time. You must be intensely cooperative and forge a winning team, while also being intensely competitive – the stakes are the coveted trident, which some have literally died earning. You will not make it…unless…

You win the first fight first. The first fight is in your mind. You must win in the mind, before stepping foot onto the battleground. This is true for any situation in life. The question, then, becomes how.  Even if ambushed, a SEAL who beats the crud out of an assailant in California will have to answer for why a Navy SEAL with 25 years of martial arts experience could not control the use of force.

This is where the “big 4” come in. I can write volumes about mental toughness, but when it comes to tactics, the big 4 always bubble up to the top. You must master these 4 tactics to win in your mind before you step into the combat-like arenas of life.

Whether you are a SEAL candidate or business professional, the big 4 are your toolkit to mental toughness and success. Stand by for more in the next installment.

Until then, train hard, stay safe and have fun!

 

Commander Mark Divine is founder and CEO of US Tactical, inc. which operates SEALFIT, NavySEALs.com and US CrossFit. He started his athletic career as a collegiate swimmer and rower, then competitive tri-athlete and martial artist before joining the Navy in 1990 as an officer. He graduated honor-man of his SEAL training class and served on active duty for nine years. Mark retired as a Commander from the Navy Reserves in 2011.

At U.S. Tactical and SEALFIT, CDR Divine has trained and mentored thousands of Navy SEAL and other Special Ops candidates to succeed in the most demanding military training programs in the world. His success rate with SEALFIT in getting candidates through their SOF programs is near 90%.

Mark’s insights into elite fitness, elite teams, leadership, mental toughness and warrior spirit development were developed over his 20 years as a SEAL and business leader, 25 years as a martial artist and 15 years as yoga practitioner. Mark has developed the first Integral Warrior program through the integration of Western and Eastern training practices – making SEALFIT and the Unbeatable Mind Academy the most effective training programs in the world for warrior athletes, professionals and leaders from all walks of life. SEALFIT trainees are those seeking a higher level of operating, thinking and leading – encompassing the full spectrum of human experience – Body, Mind and Spirit in Self, Team and Organization. Finally, Mark has created Unbeatable Mind Academy for executive and others who are seeking a higher level of mental performance.

by

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 3 of the 100 Day Challenge! Keep it simple today and make it Tabata Squats. This will be a great exercise to keep in your arsenal during the challenge, and can be done on your lunch break if you’re running short on time!   [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chop up some Roasted Root Vegetables tonight and don’t think twice about them! (Well… don’t forget to take them out of the oven!) A seriously simple way to add some color (and nutrients) to your meal.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Men often become what they believe themselves to be. ~ Mahatma Ghandi

Essential Element:  A vital behavior for gaining greater influence in your life is the ability to choose a better belief system. [click here to read Spark Insight: Influence and Control]

Journal:  What are you believing about your position in your workplace? Do you have a  ‘vocational’ purpose statement? A ‘why’ behind the what you are doing everyday at work? Take 5 minutes today and visualize in your journal who it is you want to be at your place of work; not what you want to accomplish – but how you want to leave a mark.    [Click here for additional Journal exercises]

by

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Kale is an amazing, nutrient dense veggie, so if you don’t like the taste… find a way to enjoy it! Our Massaged Kale Salad has a delicious blend of seasoning and is smothered in avocado.  YUM!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Day 2 of the 100 Day Challenge! Watch Alexis and her dad knock out a Push-Up Tabata out in the sunshine! For more instructions on Push Ups and form, click here! [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Test all things; hold fast what is good ~ 1 Thessalonians 5:21

Essential Element: Our Belief Systems are learned. They predict what we think, what we say, what we do and what we feel. [click here to read Spark Insight: Influence and Control]

Journal: Be aware of your inner narrator. What’s the commentary in your head saying about  you right now? What is the story you are telling yourself? If your sibling/closest friend had you sit down and tell them the ‘chapter’ of your life you are in right now, what would you say? Write it out in your journal.   [Click here for additional Journal exercises]

by

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
The Jump Squat infuses some extra cardio into your squats! Try a tabata format or add these to any routine for a higher intensity session!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cook up a batch of Basic Easy Stew this weekend and have a “something” full of nutrients at your disposal all week long! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: There is no stimulus like that which comes from the consciousness of knowing that others believe in us. ~ Orisen Swett Marden

 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 here to read Spark Insight: Creating Change]

Journal: Are those people you spend the most time with moving you towards the person you want to become? If not – why not? We may not be able to simply ‘get rid of’ certain friendships – but we can certainly evaluate our time spent and what conversation is spent on. In your journal, consider the three friends you speak with most frequently. Jot down one question you can ask each of them that will turn conversation towards belief – their belief in you and your belief in them.  [Click here for additional Journal exercises]

by

100 Day Challenge! Spread the Word!

by MJ

Looking to spread the word about our exciting health initiatives and fundraising efforts during our 100 Day Challenge?

We’ve made it easy for you! Choose one (or all!) of the following promotional links and you’ll be on your way to combating Cystic Fibrosis!

1. Share our Slide Share Deck on your Facebook Page! Or, simply email the link to your friends and family asking what’s this event is all about!

2. Print out, hang up, and pass around this printable Flier!

3. Get sponsored for your Workouts! Print out this Athlete Sponsor Form and raise money for the Mauli Ola Foundation while you Tabata!

Thanks for your desires to share this movement with the world!

by

100 Day Challenge: Tabata 2012!

Featured

by MJ

It’s that time of year again gang! Time to get moving for a great cause!

This Saturday, May 19th, join Bonfire Health and the Mauli Ola Foundation on the 100 Day Challenge 2012: 100 Days of Tabata Workouts!

As most of you know, the 100 Day Challenge will raise awareness and money for the Mauli Ola Foundation, an amazing group of professional surfers who travel the world teaching kids with Cyctic Fibrosis how to surf. It turns out that surfing does wonders for their lungs… and their hearts!

 

A note from Dr. Stephen Franson:

I am committed to doing 1 Tabata Workout, everyday, for 100 days straight.

Who’s with me?

We are blessed.  We are able.  We can do amazing things.  We can do more than we think.  We can each do something small, over and over again and watch it become bigger.  We can inspire others to play along and do their small things over and over and watch it become big.

My nieces, Laura and Cate, inspire me.  They move.  A lot.

Laura and Cate are soccer players, dancers, surfers, CrossFitters, runners, jumpers, throwers, catchers, climbers, jokesters and generally perpetual motion machines.  They also happen to have Cystic Fibrosis.

To read more about CF, click here.  This post – and this movement – is not about CF.  It’s about LIFE.

Life moves, and so should you.

On May 19th, 2012 I will kick off my 100 DAYS CHALLENGE.  For 100 Days in a row, I will commit to 100 Days of Tabata Workouts! What’s Tabata?

I invite you to join me. 

We will host this movement on the Bonfire Health Facebook Fan Page.  Each day I will post videos and/or pictures of my “100 Tabata Challenge” (Movement of the Day), along with comments and coaching tips.  I challenge each of you to join in on the fun, get moving, get in shape, and bring awareness to a great cause.

We will align ourselves with the Mauli Ola Foundation – an organization that introduces CF patients to surfing all over the world.  As it turns out, the salt water exposure is highly beneficial to these children.  Go figure!

We will culminate this challenge with Ohana Day, a big beach party with surfing, food, and music…and some special guests.   We will partner with Cinnamon Rainbows Surf Company (and other local businesses) to make this event even greater.

Let’s get moving!

Dr. Stephen Franson

 

 

by

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Roasted Cauliflower with Apples is an easy vegetable side dish to add to your dinner tonight and even your lunch tomorrow if there’s any leftover!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
As Brandon demonstrates, this movement can be done with even the smallest of spaces! Inch Worms are fantastic for firing up your core as well as your deltoids! [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The greatest rewards are reserved for those who demonstrate a never-ending commitment to act until they achieve. ~ Tony Robbins

 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.  Repetition is the mother of mastery. [click here to read Spark Insight: Creating Change]

Journal: You’ve wanted to create a weekly ritual for some time now – either time with your family, with your spouse, or simply time for yourself – but the urgent tasks or events of the week have consistently taken over. Map it out. Chart out one month  – 4 weeks –and schedule that weekly ritual one time each week. Tell your family of your goal – then go for it.    [Click here for additional Journal exercises]

by

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Our version of a Good Morning is getting moving! Watch Brandon’s terrific form as he performs 100 reps for last year’s Cystic Fibrosis Fundraiser! If you don’t have weights at home, get creative! You can use a heavy book… or even any small children you have running around the house! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for a way to make your traditional almond snack more appealing? We’ve got just the thing! Roasted Rosemary Almonds add a TON of flavor to your midday protein boost!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: If we wait for the moment when everything, absolutely everything is ready, we shall never begin. 
~ Ivan Turgenev

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 here to read Spark Insight: Creating Change]

Journal: Sometimes it’s our creature comforts that create the greatest barriers to our success. Our daily latte. The leftovers from the kids plate. Those chocolate covered mints we snag every night. Take a minute and think about your creature comforts; those things you’re so used to that you’ve never considered their need to be vacationed from. Write three of them down. Take the next 21 days and consciously replace one of them. Add something remarkably valuable to your day in its place.   [Click here for additional Journal exercises]