SPARK ~ Thought of the Day: Quote of the Day: Progress is impossible without change, and those who cannot change their minds cannot change anything. ~ George Bernard Shaw
Essential Element: In order to get different outcomes, you must adopt new behaviors. Now here’s the rub: new behaviors can be awkward and difficult. You simply must practice new (better) behaviors until they become easier. [Click to read Spark Insight: 'Creating Change'].
Journal: ‘Embrace the awkwardness’. Most of the changes we experience in our environment don’t come with perfect blueprints. Usually they are a mixture of organic movements and unannounced shifts. We would do well to loosen our mental grip as we see a change rolling in – to accept its unknowable nature for a time and relishing the possibility of what’s coming. Where do you forsee changes happening in your family? Trickling in slowly, but unannounced? Expound on them in your journal today.. then write for a minute on how you’ll embrace them as they come. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 59 of the 100 Day Challenge! We know squats are getting a little commonplace for you at this point… so kick it up a notch today with Goblet Squats! Adding a little (or a lot!) of weight completely transforms this exercise and will engage new muscles groups ready to get in on the action! [Click here for additional Workouts]
Journal: What physical goal have you yet to set for yourself? Is there a ‘goat’ you still haven’t gotten? A dream you still haven’t achieved? Believe it – it’s possible. Write it down in your journal – then map out the month and the strategy you’ll use to stay consistent in achieving that goal. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: You can kiss your family and friends good-bye and put miles between you, but at the same time you carry them with you in your heart, your mind, your stomach, because you do not just live in a world but a world lives in you. ~ Frederick Buechner
Journal: What tribes do you belong to? Which have you chosen – and which have chosen you? List in your journal the groups, clubs, organizations, etc that you belong to. Next to each of them, jot down the greatest value these ‘tribes’ add to your life. Let this recognition allow appreciation for the tribes you belong to… [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Our version of a Good Morning is getting moving! Watch Brandon’s terrific form as he performs 100 reps for last year’s Cystic Fibrosis Fundraiser! If you don’t have weights at home, get creative! You can use a heavy book… or even any small children you have running around the house! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: If we wait for the moment when everything, absolutely everything is ready, we shall never begin. ~ Ivan Turgenev
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 here to read Spark Insight: Creating Change]
Journal: Sometimes it’s our creature comforts that create the greatest barriers to our success. Our daily latte. The leftovers from the kids plate. Those chocolate covered mints we snag every night. Take a minute and think about your creature comforts; those things you’re so used to that you’ve never considered their need to be vacationed from. Write three of them down. Take the next 21 days and consciously replace one of them. Add something remarkably valuable to your day in its place. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: The will to conquer is the first condition of victory. ~ Marshal Ferdinand Foch Essential Element: The essential elements in Fuel, Air and Spark collect, combine, and interact to shape your life. [click here to read Spark Insight: Integration] Journal: What’s the greatest battle you have faced over the last 3 months? Briefly write out the nature of that battle– then write the words Fuel, Air and Spark along side it. Where have you been with each of these three domain during the process of that challenge? Have healthy practices in each domain aided you? Are their healthy practices you wish you’d had in place? [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Getting too good at push ups? As with anything that becomes too routine, your body won’t benefit to its full potential when it’s not being challenged. Add Clapping Push Ups to your regimin and push yourself this week! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: This is the principal thing: not to remain with the dream, with the intention, with the being in the mood – but to convert it into all things. ~ Rainer Maria Rilke Essential Element: Regardless of orientation, most everyone agrees that we live by an internal compass that guides our behavior. [click here to read 'Living in Alignment'] Journal: What quality or trait do your friends most appreciate about you? Compassion? Endurance? Passion? Hospitality? Optimism? Write down the first three that come to mind. If you could change this answer, write down what you’d hope for it to be. [Click here for additional Journal exercises]
It can be tricky to add excitement to your salad life, but this Rocky Mountain Salad will be a refreshing addition to your day. Whether it’s for lunch or an appetizer before dinner, you’ll get a good dose of greens!
Quote of the Day: “We can tell our greatest values by looking at our checkbook stubs.” ~Gloria Steinem
Our personal expenses speak volumes. List 5 establishments that see a regular flow of cash from your bank account each month. In your journal, pen a brief letter to your grandmother explaining why you spend money on each of these things.