IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 91 of the 100 Day Challenge! Pull Up Hold Tabatas, as demonstrated below by our very own Bonfire athlete (and 32nd strongest woman in the world as of this years Crossfit Games!) Alicia Gomes. Come see Alicia in action next weekend at the Nor’Easter Throwdown in Hampton! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf. A great source of flavorful protein that always has leftovers! One key is to use organic grass fed ground beef with at least 15% fat; using ground sirloin that has 5% or 10% fat can lead to a ‘dry’ meatloaf (please read Fat is Good). [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by MJ

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]

FUEL  ~  Dish of the Day:
Another scorching hot summer day, so why not let your dinner cool you down? Try our ice cold Cucumber Avocado Soup tonight and chill out! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: You are never too old to set a new goal or dream a new dream. ~ CS Lewis

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 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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 29 of the 100 Day Challenge. Ever wonder why Lumberjacks are, well… jacked? Add a Sledge Hammer Tabata to your day and find out! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Even if you don’t live in (or have ever been to) Gloucester, this recipe crosses the miles! Dr Paul’s Gloucester Chicken is a tasty change up to your traditional chicken dish.  [Click here for additional Recipes]

 

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

Essential Element: Every natural drive that we have today reflects a trait that somehow conferred either a reproductive or survival advantage to our ancestors.  Our need to belong to a Tribe is certainly one of these. [click here to read Spark Insight: Connection]

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]

IGNITE YOUR DAY

by MJ

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]

FUEL  ~  Dish of the Day:
Looking for a way to make your traditional almond snack more appealing? We’ve got just the thing! Roasted Rosemary Almonds add a TON of flavor to your midday protein boost!  [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
The Front Squat is an important exercise to master. Be sure to maintain a tall chest and keep those elbows pointed upwards throughout the entire movement.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
This guilt free Cashew Coconut Pudding is the perfect treat for your busy day! Simply put these quality ingredients into your blender (or food processor) and keep chilled until you’re ready to enjoy!  [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Dr. Paul shows us his balanced plate, including The Best Tacos filled with true Paleo-hunted venison! Feel free to substitute large lettuce leaves for tortillas if you’re going strict!   [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY – Saturday

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

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “A friend is a person with whom I may be sincere. Before him I may think aloud.” ~ Ralph Waldo Emerson
  • Journaling Exercise:
    Our friendships open our eyes to ourselves. If someone asked your best friend to list the top five things you stand for, what would they say?

IGNITE YOUR DAY – Thursday

by admin

Meal of the Day (MOD): 

  • These Classic Stuffed Peppers are a great dish for a dinner party. They are easy to make and present so beautifully on a plate!

Workout of the Day (WOD): 

  • Warm Up: 3 minutes of Bear Crawls, keeping hips as low as possible.
  • Workout:  Lunges, Double Unders, Burpees
  • Directions: Complete as many rounds as possible in 15 minutes of 10 stick-up lunges, 20 double unders and 5 burpees.
  • Challenge: 8 alternating Tabata intervals of Sit-Ups and Tuck Jumps
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Journaling of the Day (JOD):

  • Quote of the Day:
    “We can tell our greatest values by looking at our checkbook stubs.” ~Gloria Steinem 
  • Journaling Exercise:
    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.