AIR ~ Movement of the Day: Day 85 of the 100 Day Challenge! Grab a corner in your workout space and weight your bar for T Bar Rows! They don’t look too difficult at first… but watch the constant squat position throughout this Tabata and feel the burn! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: The moment when you first wake up in the morning is the most wonderful of the twenty-four hours. No matter how weary or dreary you may feel, you possess the certainty that, during the day that lies before you, absolutely anything may happen. And the fact that it practically always doesn’t, matters not a jot. The possibility is always there. ~ Monica Baldwin
Journal: Some may agree with Ms. Baldwin on the wonderfulness one feels upon waking. Others might clenched-fistedly disagree. Regardless, we cannot argue that the possibility of each day lay open and available at its start. We are the ones that determine its discovery. How do you discover the possibility in each day? How do those that are closest to you (family, friends, those you admire…) do this? Jot it down in your journal. [Click here for additional Journal exercises]
Journal: You’ll see this author a number of times in our posts this week. His wisdom on the rest, repair and refreshment, and its essentiality to human life, is incomparable. The simple act of reading allows our brains to recognize time-less truths that our time-constricted lives crave. Test it out this week. Borrow/buy/eBook a piece on rest – and read just a few chapters. Journal your responses and jot down quotes that engage your brain. Leave one for us to read too on Today’s Bonfire post. (Our suggestion: Wayne Mueller’s Book, Sabbath: Finding Rest, Renewal and Delight in our Daily Lives)[Click here for additional Journal exercises]
Journal: Would the people you work with describe you as one who is flourishing? One who thrives? Is Positive? An asset to the team you are both on? If not, why not? And if so, what are the things you do consistently that keep you living well? [Click here for additional Journal exercises]
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]
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]
SPARK ~ Thought of the Day: Quote of the Day: Making the simple complicated is commonplace; making the complicated simple, awesomely simple, that’s creativity. ~ Charles Mingus Essential Element: Well People are deliberate in their rest and repair strategies. [click here to read Spark Insight: Rest and Repair] Journal: Write down the least restful realm of your life right now. What’s baffling you about it? Who is involved? What do you see as the next most beneficial action step to move it toward a place of rest? Writing it out lends clarity and a greater capacity to move forward. Even if the circumstances haven’t changed – your mind has. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Harness your inner child today and have some fun with Frog Jumps! Not only fun, but a great way to warm up for your workout. Feel free to scale up with a weighted vest. [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Our chief want is someone who will inspire us to be what we know we could be. ~ Ralph Waldo Emerson Essential Element: With qualities as abstract as “innate values,” role models are the best standard. When we can identify a particular person who clearly embodies a given trait, we can better relate to that quality. [click here to read 'Living in Alignment'] Journal: Write down three well-known figures – historic or current – whom you most admire. Next to each of their names, write one statement describing what you admire about their remarkable life. [Click here for additional Journal exercises]
Dish of the Day: Brussel Sprouts with Bacon Brussel spouts are a member of the “life extension family” – they’re part of the cruciferous vegetable family which science has now shown to be chock full of important phytonutrients that bring health and vitality on a cellular level and even prevent cancer. (Click here for additional recipes)
Movement of the Day: Frog Jumps Leap into great agility and fitness with this fantastic full-body single exercise – it’s harder than it looks (have we said that before?). Notice that Dr. Stephen is doing this with a weighted vest. (Click here for additional workouts)
Journal of the Day: Quote of the Day: “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”~ John Maxwell Essential Element Wellness is a journey – greatly influenced by the environment in which we place ourselves. [click to view Spark Insight - Integration] Journal: Where is your head? What are you dwelling on? Write down three channels of information you tap into on a daily basis ( i.e. newspaper, television or radio show, website, or blog). Consider: are these helping move you toward the life you want to create? (Click here for additional journaling exercises)
Sunday is food prep day. Beat the winter chill with a hearty soup like this Chicken Vegetable Soup. A vital behavior is to make it in bulk so it lasts for days. The result? A cheap and easy lunch solution for the first half of your work week. You’re welcome in advance!
Quote of the Day: “Other things may change us, but we start and end with the family.” ~Anthony Brandt
Journaling Exercise: Our familial relationships are among the most important we possess. In your journal, list the top 3 traits you most appreciate about each of your immediate family members. Then yank out a piece of paper and jot a note to one of them, telling them their most appreciated traits.
Quote of the Day:
“The indispensable first step to getting the things you want out of life is this: decide what you want.” – Ben Stein
Journaling Exercise: Penning your goals is essential to forward movement. What’s your favorite way to work out? When you get your butt in gear and get it done, how is the rest of your day affected? If you could replace some aspect of your body, what would it be? Remind yourself – you are blessed to be alive.