IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 98 of the 100 Day Challenge!  Your final friday of the 100 Day Challenge means Pass Under Tabatas!  You will likely have to be creative in finding a spot to do these (you can always ‘pretend’ there’s a rope above you!), but once you do, your coordination, balance and leg strength will thank you! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Fiesta Salad. A fantastic, colorful and convenient recipe to get your necessary greens!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  So often we try to alter circumstances to suit ourselves, instead of letting them alter us. ~ Maribel

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 here to read Spark Insight: Influence & Control].

Journal: What new behavior have you attempted to adopt – maybe a few times now – and just can’t seem to make it a part of your day? Maybe it’s cutting out sugar… Maybe it’s going to bed earlier…  Maybe it’s writing your spouse a note each day to let them know you appreciate them. Whatever it is that you want to make a habit, see it for the powerful thing it is, rather than just for the effort it requires; for the shaping and changing of you it will do, rather than the irksomeness of trying yet again to make it a part of your life. You are the decider of the action – but the action itself possesses unlimited ability to shape your life. In your journal – jot down three positive, life-shaping effects this one habit holds. Then do the thing… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 97 of the 100 Day Challenge! Barbell Farmer’s Carry. Weight up your barbells and walk across the yard (or gym)! Sounds easy… but you’ll be feeling this one by the end of your Tabata! Finish strong gang… 3 more days of the Challenge! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chili Omelet. Looking for something to do with that leftover Chili? Add it to your breakfast! Some extra flavor to those protein rich eggs will start your day off right! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: I began to have an idea of my life, not as the slow shaping of achievement to fit my preconceived purposes, but as the gradual discovery and growth of  purpose which I did not know. ~ Joannna Field

Essential Element: Our lives can be reduced to a series of choices and the results of those choices.  Every choice, every day, we get to shape our lives.  Create an increased awareness of your Innate Values and choose Belief Systems that are in alignment with them – and watch your behaviors follow suit. [Click here to read Spark Insight: Influence & Control].

Journal: Discovery of our life’s purpose is a process – one that we must be open and alert to in order to receive. Observing the very fabric of our days – the conversations we engage in, the connections we make, the ideas we see propagated-  and taking note of what ignites a spark in our hearts and minds – is worth every minute of observation. Let yourself slow long enough today, at some point during your day, to actively observe and take in the life around you. Be present … and see what your heart comes up with … [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 96 of the 100 Day Challenge!  Dr. Franson’s getting ready for our BIG BEACH EVENT on Sunday with some Broad Jumps in the sand, how about you? Any exercise in the sand is just a little bit tougher, so get down to the shore and challenge yourself!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Brussel Sprouts with Bacon. Brussel Sprouts tend to get a bad wrap! But if you cook/bake them just right… they’ll be a new favorite in your household! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Ideas are powerful things, requiring not a studious contemplation but an action, even if it is only an inner action. ~ Midge Dector

Essential Element: Successful change agents have taught us some powerful best practices for adopting new behaviors. Ultimately, you have the power to create incredible positive, lasting changes in your health and life with the right skills and know-how.  [Click here to read Spark Insight: Influence & Control].

Journal:  Your mind has the power to decide. Whether that situation you are in right now is rotten or beautiful, blessing-filled or treacherous, there is power in lifting your thoughts past the physical plane (observable, immediate) to a higher plane of thought. What current situation is challenging your happiness right now? How is it doing so? What will you dwell on today instead of letting those situational facts take over? [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 95 of the 100 Day Challenge! Overhead Squat with PVC. Core, balance, muscle engagement… this movement has it all! And starting with PVC ensures your form is solid before adding the extra challenge of a weighted bar.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Chocolate Mousse! A fun surprise with fun ingredients! Get out your food processor and some avocados (that’s right, avocados) and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Inspirations never go in for long engagements; they demand immediate marriage to action. ~ Brendan Francis

Essential Element: Once we recognize that a 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 & Control].

Journal:  When’s the last time you were inspired? Really inspired? Hearing an Olympic hero’s epic story? Observing a Crossfit athlete complete a workout in record time?  Listening to a song or speaker with a bold and counter cultural message? Don’t let that inspiration die. Jot it down in your journal – and next to it some thoughts on why it was so impactful for your life specifically. Remind yourself what is possible … [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 94 of the 100 Day Challenge! Cleans. A challenging movement, so be sure you’re getting full range of motion, and hitting your squat deep with hips below your knees! Keep up the great work! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Quinoa Bowl. That’s right folks, Quinoa’s not just for dinner anymore! Add some cold almond milk and your favorite fruit and nuts and your day will be off to a nutritious, satisfying start! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Who can separate his faith from his actions, or his belief from his occupations? ~ Kahlil Gibran

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 & Control].

Journal:  Does your believe  system through in your workplace? I’m not talking about spiritual belief – I’m talking about life beliefs. What you stand for, what you promote, what you practice and why. Do your co-workers see a life that demonstrates purpose? Pick one of your co-workers or colleagues and in your journal, and recollect a meaningful conversation you’ve had. Then jot down the name of another whom you’d like to really share your life with. Think outside your work day box… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 93 of the 100 Day Challenge!  Close Grip Bench Press. A new grip means a whole new exercise! Be mindful as you weight your bar anytime you try something new. Don’t worry… you can always add more, but start smart! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Greens and Bacon. A little bacon goes a long way when it’s used as a flavor component versus a major part of the dish. This breakfast, made with kale, spinach, chard, and broccoli, and which can easily be varied depending on what you have on hand, is extraordinarily high in phytonutrients, antioxidants and other micronutrients essential for health. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The only measure of what you believe is what you do. If you want to know what people believe … don’t ask them… just observe what they do. ~ Ashley Montagu

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 & Control].

Journal: What convictions or beliefs are you acting on right now? If someone was to ask of you life – ‘What does he/she clearly stand for?’ – would they be able to tell ? Jot down in your journal the top three things you are seeking to live – and live loud, right now. What are you doing with your one wild and precious life? [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 92 of the 100 Day Challenge! Elevated Deficit Push Ups. A great way to change up your classic push up structure. Its all about the muscle confusion!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chicken Chili Soup. A satisfying, nutritious soup that’s a terrific warming dinner as these nights start to cool down! The leftovers will make a great lunch for the rest of the week too! [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 91 of the 100 Day Challenge! Pull Up Hold Tabatas, as demonstrated below by our very own Bonfire athlete (and 32nd strongest woman in the world as of this years Crossfit Games!) Alicia Gomes. Come see Alicia in action next weekend at the Nor’Easter Throwdown in Hampton! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf. A great source of flavorful protein that always has leftovers! One key is to use organic grass fed ground beef with at least 15% fat; using ground sirloin that has 5% or 10% fat can lead to a ‘dry’ meatloaf (please read Fat is Good). [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 90 of the 100 Day Challenge! Lunges.  An oldie, but a goodie. And with ONLY 10 days to go, we’re proud of you and your commitment to your health! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cucumber Turkey Avocado Rolls. A quick, breadless, balanced lunch that has all the delicious fillings of a sandwich!  [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by MJ

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]

FUEL  ~  Dish of the Day:
Enjoy a treat today with our Cashew Coconut Pudding! Made from cashews, and sweetened with dates, this dessert will have the whole family smiling! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  “How does one become a butterfly?” she asked pensively. “You must want to fly so much that you are willing to give up being a caterpillar. ~ Trina Paulus

Essential Element: Successful change agents have taught us some powerful best practices for adopting new behaviors. Ultimately, you have the power to create incredible positive, lasting changes in your health and life with the right skills and know-how.  [Click to read Spark Insight: 'Creating Change'].

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]