IGNITE YOUR DAY

by MJ

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]

FUEL  ~  Dish of the Day:
A good reminder today to keep your plate balanced! Every meal (and even snack!) should contain an element of Plants, Fats and Protein. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  When patterns are broken, new worlds emerge. ~ Tuli Kupferberg

Essential Element: Most people cannot readily describe what they want – what they would like to experience, become or create. This is exactly why most change efforts fail.  [Click to read Spark Insight: 'Creating Change'].

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]

IGNITE YOUR DAY

by MJ

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

Essential Element: REST. It may be the easiest recommendation to do, yet the hardest to implement.  Start today [click here to read Spark Insight: Rest & Repair].

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]

IGNITE YOUR DAY

by MJ

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]

FUEL  ~  Dish of the Day:
Feeling ambitious today? Try this unique, palo approved recipe for Duck Breast!  
[Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Most people are more comfortable with old problems than with new solutions.  ~ Author Unknown

Essential Element: When our actions are at odds with this internal guidance system, we sense disconnect, anxiety and restlessness.  [click here to read Spark Insight: Living in Alignment]

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]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Banana Almond Flour Waffles These might sound out of your league, but stop being a wimp and give them a try! Make enough to freeze a bunch for next week’s breakfasts (or snacks). We like serving them with organic butter from grass-fed cows.    [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Your Goat  It’s goat time – what do you avoid when exercising? Running? Sit Ups? Push Ups? It’s time to kill that goat.    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected. ~ Steve Jobs

Essential Element:  Set a positive goal, and move toward what you want – rather than focusing on what’s wrong with what you currently have. [click here to read Spark Insight: Creating Change]

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]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Alexis’ Coleslaw is a simple, nutritious recipe that can tagalong as a delicious side to any meal!   [Click here for additional Recipes]

AIR  ~  Movement of the Day:
Its definitely more motivating and more FUN to work out with a buddy! Try Alternating Box Jumps with a friend and don’t be surprised if this becomes your favorite exercise! [Click here for additional Workouts]

 

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]

IGNITE YOUR DAY

by admin

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]

IGNITE YOUR DAY – Wednesday

by admin
Meal of the Day (MOD): 
  • 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!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    Choices are the hinges of destiny. ~ Edwin Markham
  • Journaling Exercise:
    The things we pay attention to display the things we value. During a few minutes of down time, what gets your attention (ex: websites, magazines, TV shows, people, habits…)?

IGNITE YOUR DAY – Monday

by admin

Meal of the Day (MOD):

  • The perfect snack with which to send the kiddies off to school? The classic Ants on a Log.

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    An Important task 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?