IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 93 of the 100 Day Challenge!  Close Grip Bench Press. A new grip means a whole new exercise! Be mindful as you weight your bar anytime you try something new. Don’t worry… you can always add more, but start smart! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Greens and Bacon. A little bacon goes a long way when it’s used as a flavor component versus a major part of the dish. This breakfast, made with kale, spinach, chard, and broccoli, and which can easily be varied depending on what you have on hand, is extraordinarily high in phytonutrients, antioxidants and other micronutrients essential for health. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The only measure of what you believe is what you do. If you want to know what people believe … don’t ask them… just observe what they do. ~ Ashley Montagu

Essential Element: Our Belief Systems are learned. They predict what we think, what we say, what we do and what we feel. [Click here to read Spark Insight: Influence & Control].

Journal: What convictions or beliefs are you acting on right now? If someone was to ask of you life – ‘What does he/she clearly stand for?’ – would they be able to tell ? Jot down in your journal the top three things you are seeking to live – and live loud, right now. What are you doing with your one wild and precious life? [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 61 of the 100 Day Challenge! Engage your core today with a Tabata full of Side Planks! A simple, yet incredibly effective exercise, so get your timers ready!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Its easy to add your veggies to your plate with our Honey Apple Cole Slaw. Delicious raw nutrients with an amazingly light, and dairy free dressing! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success. ~ Stephen A. Brennan

Essential Element: The essential elements collect, combine, and interact to shape your life.  The parts are inseparable.  You cannot unmake a cake.  The elements that make up a cake combine to create something that is no longer simply the sum of its parts [click here to read Spark Insight: Integration].

Journal: How much financial forward movement are you experiencing? Are you achieving more than you expected, or operating at a deficit? Regardless of economic climate, your personal spending and saving has the capacity to create security or to undermine it. Write down where you’ve been creating security over the past 2-3 months. Then jot down where you’ve overstepped your limits. Consider one way you can increase peace of mind by saving some pennies this week.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 31 of the 100 Day Challenge. You might associate jumping rope with child’s play at recess… and if that’s the case… you’ve never tried today’s Tabata: Double Unders! An epic version of the classic and always beneficial rope jump… no matter how old you are! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Veggie Frittata. A great excuse to turn your omelet into a salad! Combining cage-free eggs and your daily greens is the perfect way to being your day! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Someone to tell it to is one of the fundamental needs of human beings.  ~ Miles Franklin

Essential Element: We have an innate need to connect, to share and to be accepted.  Coiled deep within our genome lives the predilection to commune with like others. [click here to read Spark Insight: Connection]

Journal:  Who have you connected with about your fitness goals lately? Whom have you allowed to hold you accountable? Take a look back at the fitness goals you made in January  and do a little self-evaluation –then share this progress and your adjusted goals with someone close to you. Let the gift of being known propel you forward to achieve more than you could on your own…   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
The Jump Squat infuses some extra cardio into your squats! Try a tabata format or add these to any routine for a higher intensity session!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cook up a batch of Basic Easy Stew this weekend and have a “something” full of nutrients at your disposal all week long! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: There is no stimulus like that which comes from the consciousness of knowing that others believe in us. ~ Orisen Swett Marden

 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 here to read Spark Insight: Creating Change]

Journal: Are those people you spend the most time with moving you towards the person you want to become? If not – why not? We may not be able to simply ‘get rid of’ certain friendships – but we can certainly evaluate our time spent and what conversation is spent on. In your journal, consider the three friends you speak with most frequently. Jot down one question you can ask each of them that will turn conversation towards belief – their belief in you and your belief in them.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Focus on your all-important core today! These Static Leg Holds are a great challenge! Try and keep those legs up longer than ever before! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Yum! A balanced treat to help you through the rest of the week! Our Sweet Walnut Balls are as simple as they are delicious! [Click here for additional Recipes]

 


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

Essential Element: The essential elements collect, combine, and interact to shape your life.  The parts are inseparable.  You cannot unmake a cake.  The elements that make up a cake combine to create something that is no longer simply the sum of its parts. [click here to read Spark Insight: Integration]

Journal: Daily diligence is the secret true success. List one habit in Fuel, Air and Spark that you are practicing on a regular basis. Why do you do this? What habit would you like to make a regular part everyday life in the future? [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Whether trying Grilled Artichokes for the first time, or revisiting an old favorite, this easy vegetable side will compliment any meal! And they’re fun to eat too!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Kettlebell Situps! If you don’t have a kettlebell, use a dumbbell or a small dog. Sit Ups are a tried and true exercise. They give you core strength and help stabilize the supportive muscles around your spine when done correctly. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: No medicine is more valuable, none better suited to the cure of all our temporal ills than a friend to whom we may turn for consolation in time of trouble, and with whom we may share our happiness in time of Joy. ~ Saint Ailred of Rievaulx
Essential Element:  We have an innate need to connect, to share and to be accepted. Coiled deep within our genome lives the predilection to commune with like others. [click here to read 'Spark Insight: Connection']
Journal: With whom in your workplace do you truly connect? List at least two people who help to energize and inspire you toward your purpose at work. Then list two to whom you provide the same genuine inspiration.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Monday

by admin
Dish of the Day:
Carrots & Onions with Honey Balsamic Glaze  Try a new twist on roasted carrots this winter that will have your guests begging for the recipe!

Movement of the Day:
Mountain Climbers This simple yet demanding full-body exercise can be done anywhere. (Want more? For added intensity, do a push-up every other cycle – now that’s a workout!)

(Click here for additional workouts)

Journaling of the Day:
Quote of the Day: “Certain flaws are necessary for the whole. It would seem strange if old friends lacked certain quirks.” ~ Johann Wolfgang von Goethe
Essential Element: Unconditional acceptance is an essential element for healthy relationships.
Journal: Write down three co-workers you will extend unconditional acceptance to this week at your workplace.

IGNITE YOUR DAY – Saturday

by admin

Meal of the Day (MOD): 

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 5 things you stand for, what would they say?