IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 94 of the 100 Day Challenge! Cleans. A challenging movement, so be sure you’re getting full range of motion, and hitting your squat deep with hips below your knees! Keep up the great work! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Quinoa Bowl. That’s right folks, Quinoa’s not just for dinner anymore! Add some cold almond milk and your favorite fruit and nuts and your day will be off to a nutritious, satisfying start! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Who can separate his faith from his actions, or his belief from his occupations? ~ Kahlil Gibran

Essential Element:  A vital behavior for gaining greater influence in your life is the ability to choose a better belief system. [Click here to read Spark Insight: Influence & Control].

Journal:  Does your believe  system through in your workplace? I’m not talking about spiritual belief – I’m talking about life beliefs. What you stand for, what you promote, what you practice and why. Do your co-workers see a life that demonstrates purpose? Pick one of your co-workers or colleagues and in your journal, and recollect a meaningful conversation you’ve had. Then jot down the name of another whom you’d like to really share your life with. Think outside your work day box… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 62 of the 100 Day Challenge! The Overhead Barbell Carry is a perfect example of functional training! Its exercises like these that help prepare us for daily life and movement. Keep up the great work!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for the Perfect Breakfast? This combination is nutritious and delicious – as should be all of your meals!  If you’ve been intimidated about making omelets, watch our video – Dr. Paul makes it looks easy, and don’t forget to add a Green Smoothie on the side! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Set your course by the stars, not by the lights of every passing ship. ~ Omar Bradley

Essential Element: Celebrate progress and recognize its significance [click here to read Spark Insight: Integration].

Journal: What principles does your family stand on? What truths are understood without question? Where did those statutes come from? Consider celebrating your family this week. Where have they stood firm in upholding a family value?  Where has one of them stayed steady in their pursuit of a dream? Celebration is key component to consistency. Jot down in your journal a few ideas on how you might celebrate a member of your family this week – not for an accomplishment – but for a consistency.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 32 of the 100 Day Challenge. Bear Crawls. This full body work out is way more fun when you add the “ROARS”! Enjoy your Tabata today!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Almond Lemon Macaroons. A tasty, 5 minute treat the whole family will love! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.  ~ Marcel Proust

Essential Element: In our unnatural, modern and mechanized lives we have become dangerously independent. We must seek opportunities to fulfill our innate need  for connection. [click here to read Spark Insight: Connection]

Journal:  Many of us would not be the people we are today without some significant others in our lives – and not just our spouses. Teachers, mentors, siblings, friends – influences that have directly shaped our lives. Complete this statement in your journal: I would not be as  __________ (fill in the blank with a trait you’ve acquired over time – * i.e. motivated, patient, caring, focused, fit) ….if it weren’t for _________ (fill in the blank with the name of the person who has helped shape this in you).  What a gift to have even one of these ‘charming gardners’ to thank! [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Kale is an amazing, nutrient dense veggie, so if you don’t like the taste… find a way to enjoy it! Our Massaged Kale Salad has a delicious blend of seasoning and is smothered in avocado.  YUM!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Day 2 of the 100 Day Challenge! Watch Alexis and her dad knock out a Push-Up Tabata out in the sunshine! For more instructions on Push Ups and form, click here[Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Test all things; hold fast what is good ~ 1 Thessalonians 5:21

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 and Control]

Journal: Be aware of your inner narrator. What’s the commentary in your head saying about  you right now? What is the story you are telling yourself? If your sibling/closest friend had you sit down and tell them the ‘chapter’ of your life you are in right now, what would you say? Write it out in your journal.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Let’s enjoy the last of this winter chill with Bonfire’s Simple Savory Lamb Stew! A convenient crockpot option is available as well if you’re running short on time!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
It’s that time again! Boost your cardio today and with a Run/Row Relay! This is a good benchmark for your progress. Make sure to record your times and track your athletic prowess!  [Click here for additional Workouts]

 

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

Essential Element:. Celebrate progress and recognize its significance.  [click here to read Spark Insight: Integration]

Journal: Often times we focus so much on our failures and disappointments that we forget to celebrate our victories. Where have you had  a notable victory in the last two weeks? Has it been in Fuel, Air, Spark? All three?  Write out your most significant victory in detail, then make plans to celebrate with someone who can appreciate your progress with you!  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Feel the power in your legs today! Broad Jumps are a great ‘no-gym needed’ exercise to fit into your busy schedule! Your office-mates might look at you a little strange…but you’ll outlive them all! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Sun Dried Tomato Chicken Bake. Another amazingly quick and healthy dinner for you and your family tonight! Adding new spices to old favorites really helps with the hum-drum of standard chicken recipes. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born. ~ Anais Nin
Essential Element: We want to give, take, and share. We are driven to socialize – as if our lives depended on it – because, in fact, they once did. [click here to read Spark Insight: Connection]
Journal:  Which of your friends has taught you a life-changing truth? Enlightened you to a new concept? Introduced you to a new hobby? Jot down the name of one friend who has done so for each decade of your life. Then choose one and let them know of their deposit into your life.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Sunday

by admin

Meal of the Day (MOD): 

Workout of the Day (WOD): 

  • Warm Up: 1 minute jog, 30 Jumping Jacks, 30 Mountain Climbers
  • Workout:  100 meter sprints, Burpees, Sit-Ups
  • Directions: Complete 5 rounds of 100 m sprint, 10 burpees, and 10 sit-ups as quickly as possible.
  • Challenge: Cumulative total of 2 minutes or max time (whichever is longer) static squat hold.
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

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 5 values you desire to align your actions around, regardless of the circumstances (i.e. compassion, responsibility, honesty, patience, gratitude…).