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
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]
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
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]
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]
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]
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]
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]
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.
Directions: 3 sets of 3 reps of each movement before moving onto the next. Select weight to provide ample challenge across all sets of a particular movement. Take no more than 1 minute rest between sets and 3 minutes between movements.