AIR ~ Movement of the Day: Day 88 of the 100 Day Challenge! Knee Tucks. This full body movement is especially helpful for core strength. From running, to carrying your groceries, core strength in general is invaluable for all the activities you do during your busy day, so keep it strong! [Click here for additional Workouts]
Journal: You have no idea what your missing. It’s that thing that hasn’t happened yet, that non-entity waiting out in the spaces of the coming days to be created. What is it? How will it taste? Feel? Look? Envision in your journal the specifics of that vague idea you continue to dwell on in the realm of your health and well being. You know you want it more than anything. What must you start doing to make this a reality? What must you stop? [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 56 of the 100 Day Challenge! Box Squats can be done weighted as demonstrated in the video below, but feel free to scale! From Dr. Franson’s full barbell, to using simply your body weight, there’s a perfect box squat out there for you! [Click here for additional Workouts]
FUEL ~ Dish of the Day: Simple Savory Lamb Stew. If you don’t like lamb (or don’t have any available), no problem – this recipe works perfect with beef as well. Also, don’t think you have to brown the meat and cook this on the stove in a stock pot – you could just as easily throw all the ingredients into a Crockpot and it will turn out perfect. [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Life has become a maelstrom in which speed and accomplishment, consumption and productivity have come the most valued human commodities. In the trance of overwork, we take everything for granted. We consume things, people and information. We do not make the time for savor this life, nor care deeply and gently for others… ~ Wayne Mueller
Journal: Whom did you spend quality time with this past week? Unrushed, agenda-less, hearing and being heard time? Without intentionality, we become consumers who rarely stop to make time or ‘savor this life’ as Mueller urges us to do. Jot down in your journal the name of one or two people who you know that when time is spent with them, life slows and can be tasted. Make time with one of them in the coming week… [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 26 of the 100 Day Challenge! Jumping Pull Ups are a great way to build your upper body strength and work your way up to Unassisted or Kipping Pull Ups! And by incorporating the ‘jumping’ factor, you’ve got yourself a full body work out! [Click here for additional Workouts]
Journal: How much disconnect, anxiety or restlessness would you say are present in your life right now? How much of a role do your spending habits play in this? In your journal, answer the question: How much of a role do finances play in my levels of chronic stress? [Click here for additional Journal exercises]
Journal: Where can you make a change? List the top three things that have been irking you about your workplace – those things that have been driving you nuts. Look at the list and circle the one you know you have power to influence. Consider what actions you can take this coming week (a conversation with your boss or co-worker, an earlier arrival time, etc) that will move you toward a better work week – and ultimately a happier you! [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: … Eliminate the unnecessary so that the necessary may speak. ~ Hans Hofmann Essential Element: Our brain requires sleep to process the information from the day. Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism … [click here to read Spark Insight: Rest and Repair] Journal:The people that know you the best know it when you haven’t slept. Slow, chronic sleep deprivation wears away at our minds, our bodies, and our relationships. Take a poll this week. Ask three people closest to you if they think you are operating in a well-rested state – or in a state of exhaustion. Write down their responses. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Have you been working toward your pull up this month? Great goal! And a great exercise on your way to strict pull ups is the Kipping Pull Up. Start adding this upper body challenge to your workout and see how quickly your strength increases! [Click here for additional Workouts]
FUEL ~ Dish of the Day: Bonfire Chocolate Mousse will trick your taste buds into thinking this dish is unhealthy…but don’t be fooled! This amazing treat is made from high quality, beneficial fat! Even your kids will think they’re getting away with something too delicious to be true! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Sometimes, you need to step outside, get some air, and remind yourself of who you are and who you want to be. ~ Anonymous Essential Element: When our behaviors are congruent with our values, we feel satisfied, confident, and at ease. When our actions are at odds with this internal guidance system, we sense disconnect, anxiety, and restlessness. [click here to read 'Living in Alignment'] Journal: If we asked you to choose three qualities you’d like to instantly acquire, what would you say? Acceptance? Consistency? Effectiveness? Focus? Spirit? Take some time to think about it – then jot down the three you crave most. [Click here for additional Journal exercises]
Find a new take on turkey roll-ups with Bonfire’s Cucumber Turkey Avocado Rolls! This refreshing lunch is packed with the nutrition and protein to get you through your day. It’s also a convenient meal to prepare the night before, stash in a tupperware, and bring to work the next day. Convenience is key when preparing for your busy day of staying healthy!
Quote of the Day: “AnImportanttask is that which will add the most enduring value if you 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?