AIR ~ Movement of the Day: Day 87 of the 100 Day Challenge! Barbell Press Tabatas! Weight your barbell appropriately, and press up until your arms are locked out and your head is forward past the bar. Keep up the great work gang! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: We must learn to view change as a natural phenomenon-to anticipate it and to plan for it. The future is ours to channel in the direction we want to go … we must continually ask ourselves, “What will happen if … ?” or better still, “How can we make it happen? ~ Lisa Taylor
Journal: How can you make it happen? That task at work that keeps not getting done? The project you’ve been wanting to finish but haven’t? The book you’ve been wanting to read but haven’t felt it was important enough? Focus. Set a goal for this week. Write in your journal what it is – and then stop at nothing to get it done. Reflect at the end of the week as to what it feels like to have accomplished this long-awaited victory. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: To be unavailable to our friends and family, to be unable to find time for the sunset, or even to know the sun has set at all, to whiz through our obligations without time for a single, mindful breath, this has become the model of a successful life. ~ Wayne Mueller
Essential Element: A major contributor to this mess is the general lack of rest and repair. As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement. This is fundamentally untrue, physically damaging, emotionally crippling and psychologically devastating. We must take back our rest [click here to read Spark Insight: Rest & Repair].
Journal: Write in your journal the numbers 1 -5. Next to each of them, write down a memory from this week that you stopped and recognized the moment happening in front of you. A memorable thing said, a story that gave you pause, a child learning to swim, a space in which you stood captivated with hundreds of others…. Whatever they were, remind yourself of them. Jot down the numbers 1-5 so you can go ahead and look for them again this week. And post one of them here – as a comment – so we can all relish it too. [Click here for additional Journal exercises]
Journal: What’s more important – keeping your word or having a good time? Communicating when it’s tough – or avoiding confrontation at all costs? In decisions like these, what moral value system frequently influences your thought pattern and final choice? What do you WANT to have frequently influencing these decisions? Music? Scripture? Things your parents have said? Write the answer out in your journal. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Push Jerk Don’t be fooled – this is not some “over the top” Olympic weight lifting move. This is actually very scalable – meaning you could do this with a broom handle if that’s all you felt you could handle. The benefit to the shoulders, upper back, and postural muscles qualifies it as a ‘must do’ exercise for everybody. [Click here for additional Workouts]
FUEL ~ Dish of the Day: Happy Mother’s Day! Treating Mom today doesn’t have to mean sugary, processed desserts! This Raw Cherry Pie will satisfy her sweet tooth AND leave everyone feeling great! Now that’s a good gift! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: When you make a mistake, don’t look back at it long. Take the reason of the thing into your mind and then look forward. Mistakes are lessons of wisdom. The past cannot be changed. The future is yet in your power. ~ Hugh White
Journal: What small thing have you done repeatedly over the last week that’s resulted in a predictable outcome? Is it something you’d like to repeat? Why or why not? Sunday is a great day to refresh, reset and repurpose yourself for the week. Jot down the answers to these questions in your journal – and start your week on purpose. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: The wisdom of life consists in the elimination of nonessentials. ~ Lin Yutang 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 and Repair] Journal: What if taking a nap became an essential part of your day. What would you have to get rid of in order to make space for this new crucial practice. For three days in a row this week– give it a try. Carve out specific time for a 20 minute nap. You don’t have to sleep – just shut your eyes. At the end of the day, jot down your observations as to how you felt after it and what, if anything , it gave to your day. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: We cannot become what we want to be by remaining what we are. ~ Max DePree 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: Whom do you know personally whom you look up to and respect? Leaders, business owners, co-workers, friends, members of your family? Write down three of their names. Next to each, jot down the quality or qualities that you admire most in them. [Click here for additional Journal exercises]
Dish of the Day: Steamed Broccoli Okay, this sounds almost stupid to ‘feature’ something so unglamorous or non-gourmet as steamed broccoli. Yet, if you’re not regularly eating broccoli, raw and steamed, you’re missing out on one of nature’s perfect nutritional gifts. Eat it in salads or with a main dish at dinner – your body will love you for it. (Click here for additional recipes)
Movement of the Day: Modified Push Ups There are many people who shy away from doing push ups because they can’t yet do a “full” push up…no worries – here you go. Start with these, and soon you’ll develop the core and upper body strength to do ‘real’ Push Ups. Combine any Push Ups with Sit Ups, and Squats (or even better, Overhead Squats) and you’ve got yourself a demanding full-body workout that can be done relatively quickly in your living room while watching Cupcake Wars. Ten reps each exercise for 4-5 rounds, no stopping. (Click here for additional workouts)
Quote of the Day: The power of decision gives you the capacity to get past any excuse to change any and every part of your life. ~ Anthony Robbins
Journaling Exercise: Write down three of your best excuses for why you are not where you want to be with your fitness. Next to each of these excuses, write one decision that will move you in direction of your desired health outcome (i.e. Excuse: my schedule is too hectic for me to work out…Decision: I will map out my workouts on the family calendar at the beginning of the week.).
Missing junk food? These Kale Crisps will make a delightfully salty, crunchy substitute for potato chips, but it will also pack some impressive nutrition into your day.
Workout of the Day (WOD):
Workout: Do what moves you.
Directions: It’s the day of rest, but since when does that mean lay on the couch and watch TV? Today’s Bonfire workout is to get outside. Take a hike, rake some leaves, maybe a polar bear swim? Just do what moves you.
Challenge: Bring a friend or 3.
Journaling of the Day (JOD):
Quote of the Day: “Instructions on living a life: Pay attention. Be astonished. Tell about it.” Mary Oliver
Journaling Exercise: Wonder is an essential nutrient for a life well lived. Name 10 things (people, places, flavors, songs, events) that completely astonish you.