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IGNITE YOUR DAY – Thursday

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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

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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]

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IGNITE YOUR DAY – Tuesday

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FUEL:  Dish of the Day:
Shrimp Stuffed Avocados At first glance, this may look fancy or complicated to prepare, but in reality, it’s super quick and easy. With the shrimp (you could easily substitute canned crab meat, even tuna), cucumber, bell pepper and the avocado, it’s perfect – plants, fats, and protein.   [Click here for additional Recipes]

AIR:  Movement of the Day:
Goblet Squats Do you sometimes think we’re a ‘squatting cult’?  We are. Nothing compares to squats for full body and core engagement (for even more full body/core work, try Overhead Squats or Thrusters). Squats also undo the terrible effects sitting has on the human body.   [Click here for additional Workouts]

 

SPARK:  Thought of the Day:
Quote of the Day: It has long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things. ~ Elinor Smith
Essential Element: Try setting a positive goal, and move toward what you want; for example: Instead of looking to become a non-smoker, focus on becoming healthier. [click to read 'Creating Change']
Journal:  What do you want your life to become? What level of fitness has only ever been possible in your dreams? Write out seven ways you could drastically improve your own fitness. Review your list; pick the top two most important – then go for it. [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Monday

by admin
FUEL:  Dish of the Day:
Breakfast Zucchini Pancakes  Don’t laugh until you’ve tried them. Serve them with eggs and salsa and some fresh fruit and you’ll have a great start to your day. [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Sit Ups Okay, how much crap did you eat watching the Super Bowl yesterday? Sit Ups won’t do a thing to get that toxic load out of your body, but you’ll feel like it did because your core will be stronger. A strong core is fundamental to any fitness regimen, whether it’s functional training such as Crossfit, or swimming, yoga, running, or ballet – it all starts at the core. Notice the legs splayed out – that isolates the abs versus using your hip flexors which get too much work most of the time. Get on it!  [Click here for additional Workouts]

SPARK:  Thought of the Day:
Quote of the Day:  Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow.
Essential Element: Well people are able to articulate what they are moving toward – and what they want to create.[click to view Spark Insight -  Creating Change]
Journal: Consider what successful change in your workplace might look like. What habits would you shift? What people would you spend more time with? Less? Write down five things you know right now need to change. Circle the one that will change this week.    [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Sunday

by admin
FUEL:  Dish of the Day:
Dr. Paul’s Tacos  Tacos are quick and easy, a great use of leftover meat, and with minimal prep and clean up, a hit with Mom or whoever has kitchen duty that night. Everybody loves tacos, from toddlers to parents. A Paleo diet style doesn’t include corn* tortillas – a tortilla substitute would be to use lettuce leaves as “taco wraps.”  [Click here for additional Recipes]

 

 

*IMPORTANT NOTE ABOUT CORN: Whenever buying any corn product such as tortillas, it’s very important to buy ONLY organic products. Sadly, thanks to the merciless campaign by chemical criminal Monsanto, genetically modified foods (GMO, for genetically modified organism) have become commonplace in America (most other countries ban Monsanto GMO crops). Making matters worse is our spineless Monsanto lobbyist-influenced legislators refusing to require GMO foods to be labeled as such. So, the only safe recourse is to buy certified organic.

 

AIR:  Movement of the Day:
Pistols This is one of the hardest exercises to do. That’s the bad news. The good news is that you can use a chair or something to hold onto. Master this freestanding, and you are a master.  [Click here for additional Workouts]

 

SPARK:  Thought of the Day:
Quote of the Day: Routines are the things that you have to do; rituals are the things that you get to do. ~ Dr. Stephen Franson
Essential Element: As paradoxical as it may sound, when you embrace routine and schedule – in as many areas of your life as possible including sleep, waking, working out, quiet time – the more free you become.  [click to view Spark Insight -  Morning Rituals]
Journal:  Write down where can you get more scheduled, more in a set routine. Then do it.  [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Saturday

by admin
FUEL:  Dish of the Day:
Bonfire Fish Chowda  Many people are intimidated about cooking fish, or they simply don’t care for fish because they rarely have it prepared in a delicious way. Fish chowder (or as they say in New England with their thick accents, fish choowdaa ), is a great way to eat fish. You can even ‘sneak’ vegetables into this yummy stew – try it out, even your kids will like it. [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Low Lateral Sliders This is a great movement for many parts of the body that don’t get used often enough.   [Click here for additional Workouts]

SPARK:  Thought of the Day:
Quote of the Day: 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. To master yourself, you must master your morning rituals. To make time for morning rituals, you must get up earlier. ~ Dr. CJ Mertz
Essential Element: What’s your morning routine look like? Chinese fire drill? Managed chaos? What would your day (your life) look like if you got up 15-20 minutes earlier?  [click to view Spark Insight -  Morning Rituals]
Journal: Write down how you’d use that extra (quiet) 15-20 minutes to start your day. Reading, journaling, write out your to-do list? Now, get up earlier and make it happen.   [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Friday

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FUEL:  Dish of the Day:
Broccoli Stumps and Eggs Don’t throw those stumps away – they’re chock full of nutrition. The key to this is the shallots – they add great flavor without dominating your breath for the day.  [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Squat Hops ‘Ninja Brandon’ at it once again.
[Click here for additional Workouts]

 

SPARK:  Thought of the Day:
Quote of the Day: A being is free only when it can determine and limit its activity. ~ Karl Barth
Essential Element: Many of us are capable of doing three things at once – but incapable of doing nothing – of giving ourselves to utter rest and refreshment for a time.   [click to view Spark Insight -  Morning Rituals]
Journal:  What would it look like to cease from work for an entire morning – or entire afternoon? What would you do? Write out your ideal six-hour stint of free time – and dream big.    [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Thursday

by admin
FUEL:  Dish of the Day:
Carrot, Flax and Almond Flour Muffins  We all need snacks. We also need healthy snacks. These are Paleo, nutritious, and very satisfying. Go for it!  [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Good Mornings  Done properly, Good Mornings are fantastic for maintaining muscular integrity for the lower back and spine. Brandon, always a stickler for proper form in everything he does, does them here with a 45 lb. dumbbell – start smaller, for sure. [Click here for additional Workouts]

SPARK:  Journal of the Day:
Quote of the Day:  Developing the reassurance habit is easy to do and hard to kick. The problem is this: there are some ventures where no reassurance is possible.   ~ Seth Godin
Essential Element: Rest from a constant need for the praise of those around you.    [click to view Spark Insight -  Morning Rituals]
Journal: Who has offered you constructive criticism lately? Whom have you offered it to? Is there a tough conversation you know you need to have? Consider resting from the busyness that disallows genuine communication and write out what you need to say… [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Wednesday

by admin
FUEL:  Dish of the Day:
Dr. Paul’s Famous Hamburgers  Yes, hamburgers can be delicious without bread and mayonnaise. The caramelized onions are key, but the wicked good cream sauce puts it over the top.    [Click here for additional Recipes]

 

 

AIR:  Movement of the Day:
Inch Worms  The Ninja warrior knocking ‘em out in his kitchen. A combo of plank and push up – guaranteed to get your attention.   [Click here for additional Workouts]

 

SPARK:  Journal of the Day:
Quote of the Day:  Symphonic: Relating to or having the character of a symphony, interweaving of themes, or harmonious arrangement ~ Webster’s Dictionary
Essential Element: A symphony cannot be played on weary and worn down instruments. As a member of your family, mindful maintenance of your instrument (yourself!) is crucial to creating harmony in your home.  [click to view Spark Insight -  Morning Rituals]
Journal:  Where is your family dynamic notably symphonic? And where is it not? Write out three ways you personally can contribute to greater harmony in your home by taking care of yourself – i.e. creating a few quiet moments in the morning before kids awake, having breakfast together before school, etc.    [Click here for additional Journal exercises]

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IGNITE YOUR DAY – Tuesday

by admin
FUEL:  Dish of the Day:
Paleo Banana Bread [video] I know we’ve featured this before, but are you making this fantastic and nutritious snack every week? You should be – it’s the snack/breakfast of champions!  [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Burpees Over Bar  Adding anything at the end of a burpee turns it into that much more of the “real deal” (not that burpees need any enhancement). Today’s video features Dr. Tony Croke from Australia. [Click here for additional Workouts]

SPARK:  Journal of the Day:
Quote of the Day:  Some people want it to happen, some wish it would happen, others make it happen. ~ Michael Jordan
Essential Element: It’s easy to delay even the most important things when no one is calling you to account.  [click to view Spark Insight -  Morning Rituals]
Journal: Where in your finances have you continued to put off and delay debt? Is there a savings or payment goal you have yet to make? Write it down – then write out three steps you’ll take this quarter to make it happen.     [Click here for additional Journal exercises]