AIR ~ Movement of the Day: Day 86 of the 100 Day Challenge! Dumbbell Rows. Remember to choose the appropriate weight for your movement today and notice how Dr. Franson brings his Dumbbell Rows through the full range of motion for the most effective workout. [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: New things cannot come where there is no room. ~ Mario Morgan
Essential Element:It is critical to “own” the reality that our behaviors have natural consequences and that these outcomes are remarkably predictable [click to read 'Creating Change'].
Journal: When our lives are saturated, our hearts crave space. Regardless of if the things soaking up our lives are grand or miserable, if they are utilizing all our time – they are choking us. A life of growth is a life necessitating room to breathe. List in your journal three spaces where you feel yourself breathe deeper, clear your head, even daydream. Make a point to get to one of them this week. And bring your journal. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 54 of the 100 Day Challenge! Single Unders will help you achieve your Tabata goal today, but they’ll also transport you to your childhood when you pull out that ol’ jumprope! Click here to watch Team Member, Alexis, explain taking it up a notch to Double Unders, and see how many great stretches you can do with a jumprope assist! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Where your treasure is, there your heart will be also. ~ Matthew 6:21
Essential Element: Rejuvenation patterns include our “time-offs”, breaks and vacations. Well People are deliberate in their rest and repair patterns. Design your daily, weekly schedules as well as your monthly and yearly calendar to reflect your commitment to this critical Essential Element [click here to read Spark Insight: Rest & Repair].
Journal: Time is so telling. Often our statements around what we value can be voided out by our dedication of time elsewhere. Are your financial aims robbing your personal goals? Do your business plans and new ventures see more of you than your family? Take today to check back in and ask yourself: Where is your treasure? Where do you really want your legacy left? [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: You gain strength, courage and confidence by every experience in which you stop and look fear in the face.. you must do the thing you think you cannot do. ~ Eleanor Roosevelt
Journal: Who is your role model in the realm of the physical health and wellbeing? Is there someone you know practices what you aspire – with a schedule that reflects their commitment to keeping themselves healthy? Do you know the biggest reason why they do what they do? Jot down who they are in your journal – and this week, see if you can’t discover their ‘why’ behind their ‘what’. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Lucky for us, health runs in the family! MJ’s sister, Jenny, shows us an exciting and delicious pre-work out snack. Jenny’s Fuel is a terrific blend of immediate glucose and sustaining protein to get you through that WOD! [Click here for additional Recipes]
Journal: We make time for the things we value. By valuing ourselves – making time for our own physical, mental and spiritual nourishment – we grant ourselves the capacity to be fully present during the most significant parts of our day. Use your journal to write down 3 ways you can create space for yourself to be nourished tomorrow morning. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Dr. Paul’s Meatloaf is a terrific source of flavorful protein, plus you’ll be able to enjoy the leftovers all week! One key is to use organic grass fed ground beef with at least 15% fat; using ground sirloin that has 5% or 10% fat can lead to a ‘dry’ meatloaf (please read Fat is Good).[Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Any intelligent fool can make things bigger, more complex. It takes a touch of genius – and a lot of courage – to move in the opposite direction. ~ E.F. Schumacher Essential Element: Every month schedule a “Sanity Weekend” where the only plans made are for rest and repair. Challenge yourself to do nothing – it’s free. [click here to read Spark Insight: Rest and Repair] Journal: When’s the last time you abandoned everything and relaxed? How was it? What came of your work because of it? How about your relationships? Write a few sentences on the benefits of your last great rest period. Then write down what your next one will look like, and when. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: This amazing spring weather has everyone at Bonfire Headquarters itching for an excuse to be outside! Get your daily dose of sunshine AND an amazing workout by dusting off your bicycle this week! Whether biking to work or riding around the block with your kids after school, this exercise is sure to get your ‘gears’ moving! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Be yourself. Above all, let who you are, what you are, and what you believe shine through. ~ Anonymous Essential Element: A key step in moving toward a life of alignment is articulating our highest values. [click here to read 'Living in Alignment'] Journal: What are the most important motivators in your life – the things that drive you to do what you do every day? Compassion? Freedom? Diligence? Authenticity? Generosity? List three of your life’s top values. [Click here for additional Journal exercises]
Movement of the Day: Slide UndersThis is a great warm up…OR if you want to make it a part of a workout, hold something heavy like a 15 lb medicine ball or a 28 lb kettle bell, or…your easy chair recliner. (Click here for additional workouts)
Journal of the Day:
Quote of the Day: “Look at a day when you are supremely satisfied at the end. It’s not a day when you lounge around doing nothing; it’s when you’ve had everything to do, and you’ve done it.” ~ Margaret Thatcher
Essential Element: Our financial habits play a large role in our mental and familial well-being. A great way to get a handle on our finances is to honestly audit our expenses. [click to view Spark Insight - Integration]
Journal: Try it – track everything you spend for seven days. At the end of the week, review your record [this practice will make you VERY aware of the ways you’d rather NOT be spending your money].
Instructions: Spend 10-15 minutes working on a skill movement you choose to improve upon (see Goat), then complete 10 sets of 5 consecutive Sots presses (squat once and hold through five presses if you can), using light weight (pipe/stick/empty barbell) and focusing on technique rather than speed or weight.
Quote of the Day: I define important as whatever it is I believe will add the most enduring value if I get it done. ~ Tony Schwartz
Journaling Exercise: Completing important tasks before they become urgent illustrates true prioritization. Envision yourself accomplishing one of your recent goals before the end of this month. What’s the goal? How do you feel once it’s completed? What comes because of it?
Quote of the Day:
“ … Because the picking up of a pen isn’t painful and ink can be cheap medicine…” – Ann Voskamp
Journaling Exercise: Identifying that you are the voice of your own talk track could be the most valuable thing you do this week. If your self-talk became audible, what’s the statement you’d most frequently hear? What’s the most valuable statement you make to yourself? If your co-workers could hear that self-talk, what would they hear? And how would they respond? How about your spouse? Siblings? Talk the talk to help you walk towards your goals.