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
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]
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]
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
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]
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]
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]
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]
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]
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]
A great way to save time in the morning is to prep at night. Hard-boiled eggs are easy to make and store, and are a great source of protein. Try this Hard Boiled Eggs with Fresh Pesto recipe…and save some extra pesto for later this week!
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.).