SPARK ~ Thought of the Day: Quote of the Day: Being stuck is a position few of us like. We want something new but cannot let go of the old-old ideas, beliefs, habits, even thoughts. We are out of contact with our own genius. Sometimes we know we are stuck; sometimes we don’t. In both cases we have to do something. ~ Inga Teekens
Essential Element: Repetition is the mother of mastery. Clinical research shows that new habits can be formed through repetition. Our brain cells actually create novel connections and new habits are formed. [Click to read Spark Insight: 'Creating Change'].
Journal: Bad habits and good – both have the power to completely rule our lives. The ones we are stuck in cry out for change. The good ones we’ve established are daily patting us on the back. In order for the bad to be replaced by the good, our brains must start the process. Slowly, by our pain staking and initially obnoxious focus, the beautiful nature of rewiring occurs, and the action becomes second-nature! What have you wanted to become second-nature for you? Unquestionably holding its place in your life; unwavering in its defining of your very character? Reflect on 3-5 of those things in your journal today.. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 58 of the 100 Day Challenge! Single Arm Kettlebell Swings. As fantastic as full body work outs are… sometimes its helpful to isolate different muscle groups. In this case, single arm swings will give you the chance to focus on your non-dominate side! [Click here for additional Workouts]
Journal: What seemingly impossible situation are you in right now? One you are clueless about how to change? Remember the only thing you can change is YOU. Take a minute today to reflect on the scenario you are in. Who is in it with you? What would the ideal outcome look like? List these three things in your journal: 1. The mantra you will take on this week around that situation; 2. The person you’ll consult regarding the situation and 3. What you will do to positively move the situation one step forward. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: I choose not to live in fear of falling or catching fire. I choose to inhabit my days fully, to loosen my heart until it becomes a wing, a torch, a promise. I choose to risk my significance to live so that which cam to me as a seed goes to the next as a blossom, and that which came to me as a blossom, goes on as a fruit. ~ Dawna Markova
Journal: Who’s way of conducting relationships do you steadily admire? Is there someone who sets the standard of how to give, love and serve the people around them? Use your journal tonight to brainstorm whom you look up to in the realm of relationships – and put words to why you look up to them like you do. [Click here for additional Journal exercises]
Journal: In your journal – list three habits you have adopted over the last month – either intentionally or unintentionally. How have they impacted your life? What influence have they had on your head space? Have they afforded you greater capacity to be present in the moment? Now consider a habit you haven’t had the courage to put into practice. THIS is your week… Make it happen. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: The Push Jerk can be done with a PVC pipe, broom handle, or as Dr. Ryan demonstrates, with an empty bar. The motion is very healthy for the shoulder joint, the upper back and postural muscles. [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: What distinguishes the majority of men from the few is their ability to act accordingly to their beliefs. ~ Henry Miller Essential Element:Wellness is experienced, not achieved. Every choice, every day. [click here to read Spark Insight: Integration] Journal: How has integrating the Bonfire Essential Elements over the last few weeks begun to influence your life? How about the lives of those around you? Write down three additions you have made that have tangibly shaped daily living. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Stick Warm Up Work, which can also be done with PVC pipe, is SOOOOOOO overlooked – it’s essential for keeping the shoulders from getting injured, AND it can be a stand-alone shoulder injury rehab exercise that works miracles. [Click here for additional Workouts]
Our team member, MJ, has become very popular at holiday parties with her hobby of trying out new raw desserts. This Raw Cherry Pie was last year’s creation, and we think it will make an amazingly healthy and delicious alternative to your dessert queue this season!
Instructions: Perform alternating sets of knees to elbows and jumping pull-ups in a descending rep scheme – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 knees to elbows + 10 jumping pull-ups, 9 knees to elbows + 9 jumping pull-ups…), focusing on technique and range of motion throughout.
3 attempts at a max duration Bent-Arm Hang:
Grip a pull-up bar with an overhand grip, hands shoulder width apart.
Jump/pull yourself to a chin-over-bar position with bent arms.
Maintain the position for as long as you can.
Time stops when your chin is no longer over the bar.
Quote of the Day: “You must remain focused on your journey to greatness.” ~ Les Brown
Journaling Exercise: Who are the people that matter most to you? Take a few minutes and brainstorm in your journal creative ways you can show each of those closest to you just how valuable they are to you (i.e. a note of appreciation and gratitude, an act of service, a gift).