IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 92 of the 100 Day Challenge! Elevated Deficit Push Ups. A great way to change up your classic push up structure. Its all about the muscle confusion!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chicken Chili Soup. A satisfying, nutritious soup that’s a terrific warming dinner as these nights start to cool down! The leftovers will make a great lunch for the rest of the week too! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: He who cannot change the very fabric of his thought will never be able to change reality. ~ Anwar Sadat

 Essential Element: Who do you spend your time with and what behaviors do they promote?  Where you spend your time and with whom can be two of the most influential forces in your change effort’s success – or failure.  Choose them well.  [Click to read Spark Insight: 'Creating Change'].

Journal: The fabric of our thoughts are woven by many threads – and the people we spend time with make up a number of them.  List the 5 people you’ve spent the most time in communication with over the last month – via calls, email, texting, or in person. These are the people adding to the fabric of your thoughts. What have you gained from them? What have you felt yourself loosing? Consider the answer to these in your journal today… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 60 of the 100 Day Challenge! Alexis teaches Squat Thrust Tabatas today! Enjoy this ‘cousin’ of the burpee and start feeling strong!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mini Crustless Quiches are incredibly simple, and just as satisfying! Mix and bake and have a fast and delicious breakfast on hand for the rest of the week. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  It’s not the mountain we conquer but ourselves ~ Edmund Hillary

Essential Element: We must choose behaviors that provide sufficiency [click here to read Spark Insight: Integration].

Journal: Where are you thought patterns toxic? Where are they feeding you a continuous stream of  “I can’t”, “that’s too tough”, “I’ll never” …etc. Remember you are the one that provides the nutrients that feed that brain of yours.  List in your journal three ways your brain is fed, refreshed and re-focused. Then schedule how you’ll get some of that tomorrow.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 30 of the 100 Day Challenge. Start your day off with a Tabata of Classic Push Ups!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Tired of sifting through all the store-bought, chemically altered salad dressings in the grocery store? Try mixing up a batch of our Simple Vinaigrette Dressing[Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Assumptions are the termites of relationships.  ~ Henry Winkler

Essential Element:  In the interest of happiness, health and well-being, we must choose to supplement our disconnected lifestyles.  As much as a multi-vitamin fills in the nutritional blanks in our diet-style, or the treadmill supplements a sedentary existence – true connection with others must provide the essential elements missing from life outside the village. [click here to read Spark Insight: Connection]

Journal:  How much of your presence do you give to conversations at work? How much do you assume you’ve heard all that someone needs to say and simply tune out? Evaluate yourself this week. Write out the name of day of the week in your journal. AT the end of the day, record the name of one person at work whom you genuine listened to and connected with. Recognize the life-sustaining element true connection provides…  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Roasted Cauliflower with Apples is an easy vegetable side dish to add to your dinner tonight and even your lunch tomorrow if there’s any leftover!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
As Brandon demonstrates, this movement can be done with even the smallest of spaces! Inch Worms are fantastic for firing up your core as well as your deltoids! [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The greatest rewards are reserved for those who demonstrate a never-ending commitment to act until they achieve. ~ Tony Robbins

 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.  Repetition is the mother of mastery. [click here to read Spark Insight: Creating Change]

Journal: You’ve wanted to create a weekly ritual for some time now – either time with your family, with your spouse, or simply time for yourself – but the urgent tasks or events of the week have consistently taken over. Map it out. Chart out one month  – 4 weeks –and schedule that weekly ritual one time each week. Tell your family of your goal – then go for it.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Broccoli Stumps with Eggs? Yep, you’re reading that correctly – broccoli stumps. Instead of wasting that nutritious and fibrous part of the broccoli, chop it small and cook it briefly in grass fed butter or oil and it adds great nutrition to an egg dish.  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Got 10 minutes to workout? Do 75, 100 or 150 Wall Balls and you’re done. Can be done with any weight ball – 2, 5, 10, 12, 15 or 20 lb ball. Don’t have a ball? Use your cat. A great full body exercise. [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day:
Quote of the Day:
 

Essential Element: We must choose behaviors that provide sufficiency in the domains of Fuel, Air and Spark. [click here to read Spark Insight: Integration]

Journal: In each of the three domains, Fuel, Air and Spark, what is your main weakness? Write it out – with as much or as little detail as you’d like.  Then, next to each, envision what it would look like for that weakness to transform into a mind-blowing, powerful strength – one that propelled your life forward and moved you into a place of consistent, daily victory.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Ouch! Mountain Climbers! But they’re SO worth it! Persevere through your sets today and enjoy the benefits of a full-body, core-strengthening exercise! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
An amazing and wildly nutritious dish, our Raw Tabbouleh has the potential to spice up your lunch with the click of a button! Just throw all these fresh ingredients in the food processor and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote: A friend loves at all times... ~ Proverbs 17:17
Essential Element: Coiled deep within our genome lives the predilection to commune with like others. [click here to read 'Spark Insight: Connection']
Journal:  Who do you know who hasn’t ‘communed’ much with others lately? Whose life is seemingly isolated due to a circumstance or recent event? Write out what an expression of unconditional love might look like for them. This week – if at all possible – be the friend that puts feet to that idea.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Sunday

by admin
Meal of the Day (MOD): 
  • This Chicken Chili Soup is a great way to use up your leftover chicken in the fridge. It’s also a spicy way to warm up after a day in the wintry cold!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “A simple man believes anything, but  a prudent man gives thought to his steps.” ~ Proverbs 14:15
  • Journaling Exercise:
    Let your deepest values become a greater guide to your daily choices. Reflect upon five values you desire to align your actions around, regardless of the circumstances (i.e. compassion, responsibility, honesty, patience, gratitude…). 

IGNITE YOUR DAY – Friday

by admin

Meal of the Day (MOD): 

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • 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 a creative way you can show each of those closest to you just how valuable they are  (i.e. a note of appreciation and gratitude, an act of service, a gift).