AIR ~ Movement of the Day: Day 75 of the 100 Day Challenge! Kettlebell Farmer’s Carry Tabatas! Choose the appropriate weight for your training, and just start walking! Sounds simple enough (almost too simple), but trust us… you’ll be feeling these tomorrow! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Sleep is the golden chain that ties health and our bodies together. ~Thomas Dekker
Essential Element: In order to ensure maximal complete sleep cycles, humans thrive best when we follow the Circadian Rhythm that is coiled deep inside your DNA. Dictated by the light of the sun, this rhythm is a physiological set point that has promoted early to bed, early to rise, for millennia [click here to read Spark Insight: Restorative Sleep].
Journal: What was life like before the light-bulb? Clearly life by candle-light was a bit more romantic – but think about the rhythms created when the sun was our sole source of illumination. We woke with the sun; we went to bed when it went down; seasonal rhythms shifted in our bodies as they did with the earth. Things were in tune with each other – and hormones were happy. IN your journal, just consider what it would look like to tune your life to the sun’s rhythms. What would you do with those sweet morning hours? What would you gain by going to bed when the sun did? [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: The shorter way to do many things is to do only one thing at a time. ~ Mozart
Essential Element: We are all programmed with a set of Innate Values. These values promote characteristics that conveyed some level of reproductive or survival advantage over the millennia. They are hard-wired into your genome. Adherence to the behaviors that are congruent with these values produces emotions and feelings of happiness and fulfillment [click here to read Spark Insight: Balance].
Journal: The human brain is designed to focus on one thing at a time; to be wholehearted and single-minded. We are most fulfilled (and most effective) when we go with nature, rather than multi-tasking against it. Think through your typical work day. Jot down in your journal your typical times of greatest productivity/effectiveness. Note whether these are times of concentrated energy or scatter-brained focus. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: Our future will be determined in large part by our dreams and by the struggle to make them real. ~ Swami Sivananda
Essential Element: Choosing to practice a new behavior pattern is like cutting a new path in the woods. You have to pass over the same terrain several times before it gets easier. But this struggle is sure to leave you stronger…and enjoying a better life. [click here to read Spark Insight: The Value of Struggle]
Journal: Who of your closest friends needs your belief in them right now? Trying their best but struggling to see past tomorrow? Write in your journal whom it is you know is struggling to see any fruit of their labor. How can you come along side and strengthen them this week? [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Bonfire Green Smoothie time! If you haven’t mustered up the courage to try this green delight yet… today’s the day! This smoothie is a delicious and easy way to get a ton of quality nutrients first thing in the morning, so drink up![Click here for additional Recipes]
Essential Element: Practice an eFast (no electronics) 30 minutes before bed – in fact, keep the TV, Blackberry and computer out of the bedroom all together. Journal, pray or visualize a better tomorrow and be grateful for today. [click here to read Spark Insight: Restorative Sleep]
Journal: What does the last half hour of your day look like? What do you usually read/watch/do? Whom do you talk to? What do you prep for the coming day? Our bodies thrive on rhythms. Use your journal to visualize your ideal ‘last half hour’– one clear of electronic input and founded on body-calming, brain resting practices. Choose three nights this week and put it to practice. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: When in doubt, choose the harder task. Take the path of MOST resistance. ~ Darren Hardy Essential Element: The key to finding balance in your life is tied to the choices that you make in the daily management of your limited resources. [click here to read Spark Insight: 'Balance'] Journal: What’s the thing you’ve lost control of? Is it your sleep schedule? Your nutrition? Your exercise routine? Your budget? Write down the one habit you know you need to recommit yourself to. Chart out seven days worth of it for this week – and let this be the week you remind yourself who is boss! [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: A handful of patience is worth more than a bushel of brains. ~ Dutch Proverb Essential Element: Increase the time between stimulus and response. If we do not show this kind of restraint, we will most likely react, rather that respond. Developing this healthy coping mechanism is a priceless skill for those who seek extraordinary relationships.[click to read 'Embracing Struggle'] Journal: Our toughest battles are often encountered with those we are closest to. Write out this Dutch proverb on a 3×5 card, and post it someplace where you’ll see it each day. Let it remind you to practice genuine patience as you interact with those nearest and dearest to you. [Click here for additional Journal exercises]
AIR: Movement of the Day: Good Mornings Done properly, Good Mornings are fantastic for maintaining muscular integrity for the lower back and spine. Brandon, always a stickler for proper form in everything he does, does them here with a 45 lb. dumbbell – start smaller, for sure. [Click here for additional Workouts]
SPARK: Journal of the Day: Quote of the Day: Developing the reassurance habit is easy to do and hard to kick. The problem is this: there are some ventures where no reassurance is possible. ~Seth Godin Essential Element: Rest from a constant need for the praise of those around you. [click to view Spark Insight - Morning Rituals] Journal: Who has offered you constructive criticism lately? Whom have you offered it to? Is there a tough conversation you know you need to have? Consider resting from the busyness that disallows genuine communication and write out what you need to say… [Click here for additional Journal exercises]
Instructions: Ready! Get Set! GO! – Participate in an activity, perhaps with friends, which requires moderate to intense physical movement for 30 minutes or more, takes you out of your day-to-day, and generates some Vitamin F – FUN! Today it’s your choice! See [link to http://bonfirehealth.com/vitamin-f-fun-stress-coping/ article] for ideas and reasons.
Challenge: Goat – choose any movement you have uncommon difficulty with and work on it for 5-10 minutes looking for progression in technique or completeness.
Quote of the Day: “ It’s a sign of mediocrity when you demonstrate gratitude with moderation.” ~ Robert Benigni
Journaling Exercise: Healthy people choose to fill their hearts and minds with gratitude at every opportunity – like a traveler filling a canteen for a long journey. Consider and write down three ways you can encourage your family to express gratitude for the companions in their lives (i.e. begin a family gratitude journal; count gratitudes around the dinner table; articulate about the day’s moment they were most grateful for before going to bed…).