SPARK ~ Thought of the Day: Quote of the Day: I have always been delighted at the prospect of a new day, a fresh try, one more start, with perhaps a bit of magic waiting somewhere behind the morning. ~ Joseph Priestley
Journal: How do the first moments of the morning with your family usually go? Are they cherished – spent hearing each others first thoughts? Or are they rushed and hurried, tainted with “get moving!” and “hurry up!” Realize the gift that pre-movement minutes could potentially be for your family. Use the time to count blessings, think of someone you love or who needs prayer, talk about one thing you’ll do that day to serve someone you know. Be creative – and write down the magic you find waiting behind the morning… [Click here for additional Journal exercises]
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:There is more refreshment and stimulation in a nap, even the briefest, than in all the alcohol ever distilled. ~ Edward Lucas
Essential Element: Claim ownership of your time and schedule. Make a standing “napping appointment” in your daily schedule if at all possible. Even Presidents of the United States have made this a priority – and they have a demanding schedule, too [click here to read Spark Insight: Rest & Repair].
Journal: Napping. A phenomenon that perplexes many, and blesses few. It’s too difficult to make the time, we know we’ll wake up groggy, etc. If only there were more of us daring to try it again. Bonfire is posing the challenge to you this week: Try it. For three days this week, give your brain 10-20 minutes of darkroom, shut-eye. They don’t have to be in a row – nor at the same time each day. You don’t even have to actually go to sleep. Journal your findings at the end of the week – and post one of them as a comment here on Bonfire’s Ignite Your Day post. Let’s hear em… [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Bonfire Adventure Trail Mix If you’re not keeping Tupperware or Ziploc bags of this perfect snack in your car, and at your desk, you’re missing out. Raw nuts and seeds mixed with a little organic dried fruit make for a satisfying and healthy snacks. Moms, are you listening? This is the solution to having a car full of hungry kids and succumbing to convenience “die-fast” food. [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Its not the big things that add up in the end – it’s the hundreds of thousands of little things that separate the ordinary from the extraordinary. ~ Darren Hardy
Journal: Imagine yourself thinking on your feet like a pro, as the guy in line next to you at the post office decides to strike up conversation. He starts talking about getting home to exercise and eat dinner with his family. Then as he asks you “What are the most important things you do every day?” How do you answer? Jot down your response. [Click here for additional Journal exercises]
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]
SPARK ~ Thought of the Day: Quote of the Day: Reduce the complexity of life by eliminating the needless wants of life – and the labors of life will reduce themselves. ~ Edwin Way Teale Essential Element: Rest comes in many forms, our daily sleep patterns, including night time sleep for most of us, as well as napping or “siestas” during the day. But more broadly, rest includes our morning rituals, meditation, breathing exercises, meal-time and evening rituals. [click here to read Spark Insight: Rest and Repair] Journal: What segments of your typical day seem like lost time? What hours consistently baffle you as to where they go? Write down the part of your typical weekday that regularly seems escapes you– then consider creating a ritual around it. Read, rest, rejuvenate your brain with some movement, write a note to a friend. Reclaim the time by creating a worthwhile rhythm where none exists. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: The exercise we all love to hate: Burpees! Challenge yourself today by adding this intensive exercise to the beginning, middle, and/or end of your workout! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Give thanks for sorrow that teaches you pity; for pain that teaches you courage – and give exceeding thanks for the mystery which remains a mystery still – the veil that hides you from the infinite, which makes it possible for you to believe in what you cannot see. ~ Robert Nathan Essential Element: If our attitude reflects the belief that every circumstance provides an opportunity for growth, we can maintain a state of gratitude. [click here to read 'The Art of Gratitude'] Journal: Write out three things you have received in the past that give you hope for the future. [Click here for additional Journal exercises]
Movement of the Day: Box Jumps Plyometric exercises (fast movements) improve power (the combination of speed and strength), which improves the function of everything – joints, muscles, ligaments, and the nervous system (for a complete Workout that includes Box Jumps, click here. If this looks like it’s too much – start off with Box Steps or Box Jumps with Step Down). (Click here for additional workouts)
Journal of the Day: Quote of the Day: “You make your choices…and then your choices make you.” ~Darren Hardy
Essential Element: Your life is a mosaic of the choices that you make, the experiences that you have, and the attitudes that you develop over time. [click to view Spark Insight - Integration] Journal: What habits do you practice daily in your workplace? Write down three rituals you’d like to incorporate into your workday rhythm that will move you toward greater vocational wellness this year. (Click here for additional journaling exercises)
Did you know pregnant women should get at least 80-100 grams of protein per day? Treat your pregnant wife or friend to a grass-fed Grilled Hamburger. Add a soft-boiled egg or two on top for some extra protein power and enjoy every drop of the runny, nutrient dense-egg yolk as your topping. That way you can skip sugary condiments!
Instructions: 3 sets of 3 reps per movement: complete all sets of one movement before progressing to the next. Select heavy weights for each movement (add weight to pull-ups only if all reps can be completed without challenge). Increase weight between sets as necessary.
Quote of the Day: “The most important single influence in the life of a person is another person…who is worthy of emulation.” ~ Paul D. Shafer
Journaling Exercise: Those whom we spend the most time with shape us most profoundly. Name five of the people with whom you spend the majority of your time outside of work. Of those five, which of them inspire you to live life in line with your values?
Quote of the Day: Income seldom exceeds personal development. Therein lies the key to growing your income: growing yourself. – Darren Hardy
Journaling Exercise: Investing in yourself is crucial to growth. What was the last book you read, seminar you attended, or lecture you listened to that led to your personal growth? How about your financial growth? Reflect on the concept that has stuck with you most from each of them.
Quote of the Day:
“If you want to change the world, pick up your pen…” Martin Luther
Writing things down is a key to your success becoming reality. In what part of your professional life are you feeling most successful? What parts are easy? Fun? Are there times during your workday when you expend AND receive energy? What components of the day do you dread? Why?