IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 95 of the 100 Day Challenge! Overhead Squat with PVC. Core, balance, muscle engagement… this movement has it all! And starting with PVC ensures your form is solid before adding the extra challenge of a weighted bar.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Chocolate Mousse! A fun surprise with fun ingredients! Get out your food processor and some avocados (that’s right, avocados) and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Inspirations never go in for long engagements; they demand immediate marriage to action. ~ Brendan Francis

Essential Element: Once we recognize that a paradigm that has dictated every thought, response, choice, and behavior pattern in our lives is learned, we can also recognize that it can be re-learned. [Click here to read Spark Insight: Influence & Control].

Journal:  When’s the last time you were inspired? Really inspired? Hearing an Olympic hero’s epic story? Observing a Crossfit athlete complete a workout in record time?  Listening to a song or speaker with a bold and counter cultural message? Don’t let that inspiration die. Jot it down in your journal – and next to it some thoughts on why it was so impactful for your life specifically. Remind yourself what is possible … [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 63 of the 100 Day Challenge! Tabata with Static Hang Holds today! A great way to build up strength (and patience)!  Feel free to take Dr. Franson’s lead and “hang” with your partner or a friend! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
You deserve a treat this weekend! But don’t head to the candy aisle just yet. Be smart about your sweets! Our Cashew Coconut Pudding is the perfect way to indulge! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Everyone has his own specific mission in life. Therein he cannot be replaced, nor can his life be repeated, thus, everyone’s task is unique as his specific opportunity. ~ Viktor Frankl

Essential Element: Your life is a mosaic of the choices that you make, the experiences that you have, and the attitudes or patterns of thinking that you develop over time [click here to read Spark Insight: Integration].

Journal: Where do your friends recognize your uniqueness? Where do they steadily note your shine? Do YOU recognize your strength in that area? Write out two or three statements  about the unique traits you know you’ve been given. Next to each of them – write down how you are actively putting them to use right now – serving people, influencing your tribe, shaping culture. If there’s nothing next to a trait – why not ??   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 33 of the 100 Day Challenge. We think classic squats are getting too easy for the likes of our strong, dedicated 100 Day Challenge participants! Give Jump Squats a try today! Remember to keep those knees tracking out and use a medicine ball to keep your form pristine. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Give your vegetable side some extra flavor tonight with our Chili Roasted Carrots. Not only hints of chili spice, but we’ve added cilantro and lime juice as well! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: To know when to go away and when to come closer is the key to any lasting relationship.  ~ Doménico Cieri Estrada

Essential Element: Healthy people spend time with other Well People.  A Bonfire best practice is to seek out like-minded, supportive people.  [click here to read Spark Insight: Connection]

Journal: When’s the last time you let someone get close to you? Not romantically, but in an honest, authentic opening of your life to them – with the aim of mutually supporting and intentional refining each other. For us to experience consistent growth, it is essential to have others who are like-but-not-exactly-the-same-as us in our lives. List in your journal three people you’d consider yourself this kind of close to. Recognize what a gift these people are to you, and you to them.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 3 of the 100 Day Challenge! Keep it simple today and make it Tabata Squats. This will be a great exercise to keep in your arsenal during the challenge, and can be done on your lunch break if you’re running short on time!   [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chop up some Roasted Root Vegetables tonight and don’t think twice about them! (Well… don’t forget to take them out of the oven!) A seriously simple way to add some color (and nutrients) to your meal.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Men often become what they believe themselves to be. ~ Mahatma Ghandi

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 and Control]

Journal:  What are you believing about your position in your workplace? Do you have a  ‘vocational’ purpose statement? A ‘why’ behind the what you are doing everyday at work? Take 5 minutes today and visualize in your journal who it is you want to be at your place of work; not what you want to accomplish – but how you want to leave a mark.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
In an effort to keep your strong body capable of “Movements of the Day” far into the future, you need to keep up with your Active Recovery! Making the time to stretch and roll out is essential for your active muscles. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Despite the name, Wicked Good Chicken Salad isn’t just for New Englanders! Prep this dish with leftover chicken over the weekend and ensure a healthy lunch ready to take to work this week! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:

Element: Wellness is experienced, not achieved.  Every choice, every day. [click here to read Spark Insight: Integration]

Journal: Your life is a series of decisions  that, when made well over time, produce a beautiful outcome. What choices did you make yesterday in Fuel, Air and Spark that moved your forward in your health goals? What choices stunted your progress? Today is a new day! Move forward again.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
You might have thought nothing is better than the Perfect Breakfast…but we’ve done it again! Perfect Breakfast PART II! Give it a try and start your day off balanced and full of nutrients!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Get ready for some core strengthening today with the Static Leg Hold. Integrate these into your workouts and notice how much longer you’re able to keep those legs up day-by-day!  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Human beings are born into this little span of life in which the greatest thing is genuine friendship…and yet they leave their friendships with no cultivation, to grow as they will by the roadside, expecting them to “keep” by force of mere inertia. ~ William James
Essential Element: At the expense of sufficiency, we now seek efficiency. This leads to deficits that must be reconciled. [click here to read 'Spark Insight: Connection']
Journal: In an age of virtual communication, much of our face-to-face connection has been sorely replaced. With whom have you spent time connecting lately? Which of your ‘friends’ really know what you’ve been thinking about, envisioning, mulling over while you walk the dog? Write down the name of a friend you’ll connect with this week – to provide and receive a real life listening ear.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Tuesday

by admin
FUEL:  Dish of the Day:
Paleo Banana Bread [video] I know we’ve featured this before, but are you making this fantastic and nutritious snack every week? You should be – it’s the snack/breakfast of champions!  [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Burpees Over Bar  Adding anything at the end of a burpee turns it into that much more of the “real deal” (not that burpees need any enhancement). Today’s video features Dr. Tony Croke from Australia. [Click here for additional Workouts]

SPARK:  Journal of the Day:
Quote of the Day:  Some people want it to happen, some wish it would happen, others make it happen. ~ Michael Jordan
Essential Element: It’s easy to delay even the most important things when no one is calling you to account.  [click to view Spark Insight -  Morning Rituals]
Journal: Where in your finances have you continued to put off and delay debt? Is there a savings or payment goal you have yet to make? Write it down – then write out three steps you’ll take this quarter to make it happen.     [Click here for additional Journal exercises]

IGNITE YOUR DAY – Wednesday

by admin
Dish of the Day:
Pumpkin Pie  It’s Christmas week, and that means perhaps another pumpkin pie for Christmas dinner. This recipe is very delicious – it has a nut crust so it’s gluten-free. Dr. Paul calls it “almost Paleo” because he makes it with heavy cream and he serves it with homemade whipped cream (that’s why they call him “Dr. Fat”…but he knows his fats – ‘the fats that kill and the fats that heal,’ which is the title of a great book on fats).  (Click here for additional recipes)

 

Movement of the Day:
One Arm Kettlebell Swings - a very simple, but effective full range-of-motion movement. Don’t have a kettlebell? Use your cat.  (Click here for additional workouts)

 

Journal of the Day:
Quote of the Day: “Love…is largely the art of persistence.” ~ Albert Ellis
Essential Element: We cannot pour from an empty pitcher. In order to love others – we must consistently care for ourselves.
Journal: Write down three things you can do for yourself this week to healthfully feed your own mental well-being (i.e. half hour of reading before bed, a walk after dinner, waking up early to spend quiet minutes alone before work). (Click here for additional journaling exercises)

IGNITE YOUR DAY – Monday

by admin

Meal of the Day (MOD): 

  • Oranges and beets are in season now. Try this Orange Carrot Beet Salad and remember this tip when selecting your produce: the heavy oranges are the juiciest ones.

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “… Many people surrender what is possible for what is comfortable.”  - Orrin Woodward
  • Journaling Exercise:
    By choosing to embrace struggle, we bring about opportunity for growth. Consider a current struggle or conflict area in your professional life. Take a few minutes to write out the nature of this struggle. Then consider your ideal response the next time this conflict comes up.