IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 74 of the 100 Day Challenge! Make your morning truly ‘good’ and productive with a Weighted Good Morning Tabata! Exercising first thing in the morning does wonders to wake up your body AND mind! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Fiesta Salad. The Bonfire diet style is “plant-driven” (no, that doesn’t mean vegetarian; it means plant centric). This means regularly eating large vegetable salads – they are essential to being healthy, and should be eaten with lunch AND dinner. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: That we are not much sicker and much madder than we are is due exclusively to that most blessed and blessing of all natural graces, sleep.  ~ Aldous Huxley

Essential Element: Our body uses sleep to rest and repair our tissues.  Our brain requires sleep to process the information from the day.  Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism and ability to regulate your body weight.  Sleep deprivation is actually a predictor of obesity [click here to read Spark Insight: Restorative Sleep].

Journal:  Sleep is a common cure-all. We don’t realize the amount of stress, disease and overwhelm we are preventing simply by hitting the pillow each and every night. How do you behave when you aren’t getting enough rest? Can your family tell just by how you communicate or don’t’ communicate with them? Answer these: “Those around me know I’m sleep deprived when….” and “I can feel myself getting restless when …”  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 43 of the 100 Day Challenge! Don’t let the heat deter your movement for today! With Tabata Back Squats on the docket, you’ll be done with your challenge and in the pool (or ocean!) cooling off before you know it! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Heading to the beach on this glorious summer day? Don’t rely on greasy vendor food! Plan ahead and pack a few Ants on a Log in your cooler!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The shorter way to do many things is to do only one thing at a time. ~ Mozart

Essential Element: We are all programmed with a set of Innate Values.  These values promote characteristics that conveyed some level of reproductive or survival advantage over the millennia.  They are hard-wired into your genome.  Adherence to the behaviors that are congruent with these values produces emotions and feelings of happiness and fulfillment [click here to read Spark Insight: Balance].

Journal: The human brain is designed to focus on one thing at a time; to be wholehearted and single-minded. We are most fulfilled (and most effective) when we go with nature, rather than multi-tasking against it. Think through your typical work day. Jot down in your journal your typical times of greatest productivity/effectiveness. Note whether these are times of concentrated energy or scatter-brained focus.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 14 of the 100 Day Challenge! The video below shows Dr. Franson’s epic and appropriate Dead Lift form, but you might want to try a little less weight with all the Tabata reps you have planned for your day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Sometimes the mere though of all that prep work is enough to turn you away from your life-giving, daily salad! Eliminate all obstacles from getting healthy and make sure to store up a generous helping of Chopped Salad this weekend in your fridge.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: It’s the things you fight for and struggle with before earning that have the greatest worth. When something’s difficult to come by, you’ll do that much more to make sure it’s even harder–if not impossible–to lose.” ~ Sarah Dessen

Essential Element: Author Dr. Steven Covey teaches us another vital behavior:  increase the time between stimulus and response.  If we do not show this kind of restraint, we will most likely react, rather that respond. [click here to read Spark Insight: The Value of Struggle]

Journal: When in the last week did you respond rather than react to a family member? Where you gave yourself time to process through your reply before acting? When did you do the opposite – and react without consideration of consequences or other’s feelings? Remember these are the people dearest to you – they should be the ones receiving the highest treatment.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Mountain Climbers are an amazing warm up! Reference our video for correct form and keep that core strong!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Egg Salad is the perfect option for a protein packed lunch! Plus, our version is chock full of those leftover veggies in the fridge excited to be put to good use!  [Click here for additional Recipes]

 


SPARK  ~  Thought of the Day:

Essential Element: Our body uses sleep to rest and repair our tissues.  Our brain requires sleep to process the information from the day.  Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism and ability to regulate your body weight.  Sleep deprivation is actually a predictor of obesity. [click here to read Spark Insight: Restorative Sleep]

Journal:  Your employer puts out a mandate that in order for you to meet your 40 hour requirement for the week– you are required to take 10 minutes each day away from your desk – resting  your brain – turning your mind to non-work-related matters. If you missed a day in the week – your pay would be docked. Now consider yourself as your brain and body’s employer. You tell it what to do. This week, be on the lookout for the small openings -  windows of time where you can simply stop – take two deep breaths – and reset that hard working brain.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Muscle Ups are certainly one of the harder exercises we recommend, but it is vital to your physical health to have goals to be working towards. Put muscle ups on your bucket list today and commit to achieving things you once thought were out of your reach.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Just head to the drive through tonight, you’ve had a long week… APRIL FOOL’S! Ha! We would never recommend that, but we do have our stamp of approval on these Scallops Provencal!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Up to a point a man’s life is shaped by environment… then there comes a time when it lies within his grasp to shape the clay of his life into the sort of thing he wishes to be… Everyone has it within his power to say, this I am today, that I shall be tomorrow.  ~ Louis L’Amour
Essential Element: Become deliberate in the allocation of your most precious assets.  Do not leave it to chance or resort to living in response to the world’s beckon call.  Pro-active management of these precious gifts is the surest way to enjoy a balanced life in an un-balanced world. [click here to read Spark Insight: 'Balance']
Journal: Our lives are shaped the by the choices we make. Take one day this week – even one morning or afternoon – and take account of your life. Write out the seven life time value accounts in your journal. Then write down your highest value / top priority in each. Consider how you are living these priorities out loud in your everyday, extraordinary life.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
It doesn’t come much closer to a genuine Paleo day than hunting your own dinner! Plus you can use this amazing Venison Marsala recipe. Of course, chicken or pork can easily be substituted in this recipe.    [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Warm up today with one of your favorite childhood pastimes turned psycho conditioning tool … the Jump Rope. Not just for kids anymore, this exercise will start your blood pumping!  [Click here for additional Workouts]

In this aptly titled video ‘Jump Rope: The Magnificent’, fitness maven, journaling queen, and jump rope aficionado Alexis Girvan shows not only great technique for mastering Double Unders – a very demanding exercise by the way – but also how to use your jump rope for some overhead strength and flexibility work.

SPARK  ~  Thought of the Day:
Quote of the Day: Good timber does not grow with ease. The stronger the wind the stronger the trees. ~ J. Willard Marriot
Essential Element: Choosing to practice a new behavior pattern is like cutting a new path in the woods. You have to pass over the same terrain several times before it gets easier. But this struggle is sure to leave you stronger…and enjoying a better life. [click to read 'Embracing Struggle']
Journal: Tracking yourself is a great way to turn a new venture into a habit. What one improvement would you like to see become a daily reality in your life? Write down this new undertaking – and the three obstacles that have kept it from becoming a reality. Map out the next 21 days on a piece of paper and track yourself on this mission.  [Click here for additional Journal exercises]

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]

IGNITE YOUR DAY – Thursday

by admin

Meal of the Day (MOD): 

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” – Epictetus

  • Journaling Exercise:
    We would do well never to take for granted the gifts in our lives, nor miss the opportunity to recognize them. List five of the resources you have access to that bring peace of mind to your life each day (i.e. grocery/farm store, running (warm!) water, church community, etc.).