Article »

  • No categories
by

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Bottom to Bottom Squats are a simple way to toughen up your basic air squat. In this video, Dr. Stephen transforms the movement into a Tabata workout! What a great way to squeeze your exercise into a busy day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
You don’t have to wait for lunch (or dinner!) to add a little Mexican spice to your day! Try our Salsa Scramble and add your favorite flavors to your eggs! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Even though you may want to move forward in your life, you may have one foot on the brakes. In order to be free, we must learn how to let go. … Refuse to entertain your old pain. The energy it takes to hang onto the past is holding you back from a new life.
 ~ Mary Manin Morrissey

Essential Element: Most people cannot readily describe what they want – what they would like to experience, become or create. This is exactly why most change efforts fail. [click here to read Spark Insight: Creating Change]

Journal:  If your spouse or closest friend was asked “What does (insert your name here) consistently complain about” – what would they answer?  How about if they were asked “What is (insert name) moving towards/ actively making happen in their life” ?  Answer both of these in your journal.   [Click here for additional Journal exercises]

by

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Banana Almond Flour Waffles These might sound out of your league, but stop being a wimp and give them a try! Make enough to freeze a bunch for next week’s breakfasts (or snacks). We 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:  Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected. ~ Steve Jobs

Essential Element:  Set a positive goal, and move toward what you want – rather than focusing on what’s wrong with what you currently have. [click here to read Spark Insight: Creating Change]

Journal:  Where can you make a change? List the top three things that have been irking you about your workplace – those things that have been driving you nuts. Look at the list and circle the one you know you have power to influence. Consider what actions you can take this coming week  (a conversation with your boss or co-worker, an earlier arrival time, etc) that will move you toward a better work week –  and ultimately a happier you!  [Click here for additional Journal exercises]

by

IGNITE YOUR DAY

by MJ

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:
Happy Mother’s Day! Treating Mom today doesn’t have to mean sugary, processed desserts! This Raw Cherry Pie will satisfy her sweet tooth AND leave everyone feeling great! Now that’s a good gift! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When you make a mistake, don’t look back at it long. Take the reason of the thing into your mind and then look forward. Mistakes are lessons of wisdom. The past cannot be changed. The future is yet in your power. 
~ Hugh White

Essential Element: It is critical to “own” the reality that our behaviors have natural consequences and that these outcomes are remarkably predictable. [click here to read Spark Insight: Creating Change]

Journal:  What small thing have you done repeatedly over the last week that’s resulted in a predictable outcome? Is it something you’d like to repeat? Why or why not? Sunday is a great day to refresh, reset and repurpose yourself for the week.  Jot down the answers to these questions in your journal – and start your week on purpose.   [Click here for additional Journal exercises]

by

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Lucky for us, health runs in the family! MJ’s sister, Jenny, shows us an exciting and delicious pre-work out snack. Jenny’s Fuel is a terrific blend of immediate glucose and sustaining protein to get you through that WOD!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Check out Brandon’s video of Low Lateral Sliders today! Side to side or lateral movements, are vital for coordination, agility, and healthy hip joints. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The great dividing line between Success and Failure can be expressed in five words… “I did not have time.” 

Essential Element: A best practice for ensuring an enriching start to your day is to allow 20 – 30 minutes for yourself. [click here to read Spark Insight: Morning Rituals]

Journal: We make time for the things we value. By valuing ourselves – making time for our own physical, mental and spiritual nourishment – we grant ourselves the capacity to be fully present during the most significant parts of our day.  Use your journal to write down 3 ways you can create space for yourself  to be nourished tomorrow morning.   [Click here for additional Journal exercises]

by

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Substitute your Air Squats today with Squat to Box. Adding the box forces you to keep form at the forefront of your workout and once you have your squat perfected… the sky’s the limit! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
After moving to New England, Dr. Paul noticed that many Haddock recipes were made with bread crumbs, so Chanya came up with a healthy alternative. Chanya’s Healthy Haddock was an instant hit in the Kratka household and will be in yours too! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living. ~ Tecumseh

Essential Element: Every day you get to decide if you will start rushed, anxious and stressed or relaxed, connected and inspired. [click here to read Spark Insight: Morning Rituals]

Journal: What does your family’s morning look like? Envision a usual morning as each member of your family might see it. What gives life to the rest of their day? What detracts from it? Jot down a few specific ways you can give to those around you during your family’s mornings this week.   [Click here for additional Journal exercises]

by

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Dr. Paul and Chanya are passing on daily cooking expertise to the next generation! In Hopey’s Chicken, you’ll find a quick and tasty meal that even your middle schoolers can help with!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
A variation on the tried and true Dead Lift, the Sumo Dead Lift has a wider stance and more importantly involves a squat.  [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day: 

 

 

 

 

 

 

Essential Element: Start your day with some time for yourself. Keep it relaxed, inspiring and fulfilling. [click here to read Spark Insight: Morning Rituals]

Journal: There is magic in the morning hours – but only if we are awake to see them. Before getting to the ‘musts’ of your morning, take some time to fuel your motivation. Give your brain something to be inspired by. Write down in your journal a quote or a scripture, something you’ve ‘chewed on’ for inspiration that morning. At the end of the week, take a few minutes to go back and read your morning inspirations.  [Click here for additional Journal exercises]

by

The Plastic Effect

by drstephen

Fox Hill Point – Rye, NH, sunrise 

I stood on a large granite boulder, hands in my pockets looking down at my wiggling toes.  I had stuffed them into some wooly socks and then jammed my feet into my flip flops.  It’s not that I found my feet all that interesting; it’s just that I was too nervous to look up at the large set of waves that was detonating on the outside reef at my favorite local point break.  The surf that was delivered up by Hurricane Bill was so large that the states north and south of us had declared “Condition Black” – no one allowed in the water or they would be arrested for endangerment.  But this is New Hampshire: Live Free or Die.  Seemed ironic.

As I pulled on my wetsuit, I remembered something that was said to me by a Chilean surfer on a similar big day in Costa Rica – “These are the days that define us.”

I was waxing the board that I only go to when the waves are extraordinarily large – I call it The Laxative.  I grabbed my 6-foot, heavy water leash and fastened it to my ankle.  I must have checked that Velcro five times before I actually got in the water.

When you duck-dive under a big wave, you get an appreciation for just how insignificant you are in the big scheme of things.  The waves this day were thick, powerful ground swell waves generated a thousand miles away by 125 MPH winds. They stood tall and clean, perfectly groomed by light offshore winds.  They had marched across the Eastern Atlantic for days to meet me here this morning.

The set waves were spaced out every 18 seconds.  An interval of that length is a key indicator of the power of the wave itself.  14 or 15 seconds is usually an epic day – 18 seconds is almost unheard of on the east coast.   I took full advantage.  I had some all-time thrilling rides and some world class wipe-outs.  As I ambled back up onto the rocks, arguably the most treacherous part of any surf session, I notice my “leggie” was no longer 6 feet long.

I laid my board on the sidewalk to inspect my leash.  It was now a full 9 feet.  Incredible.   The force of the surf had actually stretched it by an additional 50% – and it still held up.  Physicists call this phenomenon plasticity: the ability of a material to stretch and be reshaped under stress.

Every day we have the incredible opportunity to get out of bed, “paddle out” and stretch ourselves.  The human mind has many innate requirements.  These can be referred to as Essential Elements.  One of these elements is struggle.  Struggle gets a bad rap.  From the beginning, we are taught that it something to be avoided.  We fear it, complain about it, or want to be rescued from it.  Instead, we should embrace it.

Struggle shapes us.  We are plastic beings.  Neuroscience refers to this quality as neuroplasticity.  With the right perspective, coping mechanisms, and rest and repair strategies, we move forward, expanded.

The next morning I found myself more confident in somewhat smaller, but still challenging surf.  The prior day’s experience had changed me as a surfer.   I was stretched.  I paddled into large waves comfortably, punched through the sets with ease, and smiled as I noticed my leash trailing further behind me than usual.

Now go stretch yourself,

Dr. Stephen Franson

by

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
The Turkish Get Up is difficult, technical and challenging. If done smartly (i.e. without any weight until you know what you’re doing), it’s also very safe. Pay particular attention to arm and leg positions AND movements – there’s more to this exercise than meets the eye at first glance. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cashew Crunch is such a delicious and nutritious topping for any salad.  It’s often described as a Raw Parmesan Cheese and takes only 3 minutes to make a week’s worth, including clean up! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Lack of direction, not lack of time, is the problem. We all have twenty-four hour days. ~ Zig Ziglar
Essential Element: Enjoy something that you’ve been missing because you “don’t have the time”. Create the time. Do something that connects you with your bigger purpose. [click here to read Spark Insight: Morning Rituals]
Journal:  Envisioning your purpose at the beginning of each day; taking-in something inspirational and motivating; reading over your year’s goals … each of these big picture reminders can fall by the wayside as the urgent demands of the  day take over. Try doing one or all of these first thing in the morning this week. Journal how the hours that followed these intentional morning minutes went…  [Click here for additional Journal exercises]

by

10,000 lbs – You’re joking, right?

by drstephen

“DEAD LIFT 10,000 LBS AND RUN 1 MILE FOR TIME”

 

“That’s ridiculous,”  I heard myself say out loud.  I was standing in front of the dry-erase board at my local CrossFit , where each day the WOD (Workout of the Day) is posted. And that’s what it said: DEAD-LIFT 10,000 LBS AND RUN A MILE FOR TIME

My brain just reacted to the suggestion that I would even consider subjecting myself to anything close to the demands presented by the workout on that board.  I became defensive, thinking “would that even be good for me?”  I started to get irritated.   I must have felt threatened by the idea that someone else was going to come in here today and actually do this.  Eventually, I dismissed it as a prank – a joke.  Someone from the previous class must have gotten their hands on the dry-erase marker and was standing by to see our faces.  I knowingly looked over my shoulder.  No one.

I am continually amazed by the phenomenon of self-doubt.  At what point do we resist the dominant voice of fear in our heads and simply trust?  How often do we miss experiences, relationships or growth because of hesitation or uncertainty?  How can we master the primal voice of self-preservation and recognize that it is there to serve us – not enslave us.  We are created to be extraordinary beings.  We have enormous capacity.  We just need to learn how to access it.

“People overestimate what they can achieve in a day; and underestimate what they can achieve in a lifetime.” (author unknown)

Life can be overwhelming.  At times, we face challenges that may seem insurmountable.  Breathe.  Evaluate the situation, clarify the objective, and chunk it down.  Identify the highest priority action steps and knock them down – one at a time.  Most of us are already working hard enough, what we really need are better strategies.

50 repetitions of 200 lbs. is 10,000 lbs.  I can do that.  Run a quarter mile, do 25 dead-lifts, run another quarter mile, do 15 reps, run another quarter mile, do 10 reps, and finish with another quarter mile. I can do that.

“11 minutes, 31 seconds.”   I heard Danny Vee bark out over the pounding of my heart.  I had just completed what I knew was impossible 12 minutes ago.

Your 10,000 lbs. may look different than mine.  It may be a sick parent, a difficult child, financial hardship, a failing marriage, or crippling anxiety.  You may look at it with fear and doubt, or get defensive or angry, but ultimately, that does not serve you.

Know that you are magnificent and that you have capacities that you have yet to explore.  Sometimes inertia is our greatest enemy.  Doubt leads to fear, and fear creates paralysis.  Choose to change your perspective and push.  There are two ways to measure the strength of a person:  how much they can move, and how much it takes to move them.

God Bless.

Doc

by

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Our Veggie Frittata is another amazing way to add a heaping dose of vegetables to your breakfast! You can use our recipe or feel free to add whatever veggies your have in the fridge! We’re all about not letting those greens go to waste! [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Jack Knives are an incredible core builder. And you don’t need any equipment but yourself! Click here to watch Dr. Stephen demonstrate… but keep in mind… they’re harder than they look!  [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: The first hour of the morning is the rudder of the day. ~ Henry Ward Beecher

Essential Element:  Get into a groove. It is time to get up earlier and create your morning ritual. Create a compelling reason to get out of bed. Read, stretch, workout, surf, meditate, or journal. [click here to read Spark Insight: Morning Rituals]

 Journal:  Picture your last vacation morning(s). What did they consist of? How did you wake up? What did you feed yourself with? Use your journal to jot down which of these things you can integrate into your current mornings at home that will throw some extraordinary into the ordinary mix.  [Click here for additional Journal exercises]