AIR ~ Movement of the Day: Day 97 of the 100 Day Challenge! Barbell Farmer’s Carry. Weight up your barbells and walk across the yard (or gym)! Sounds easy… but you’ll be feeling this one by the end of your Tabata! Finish strong gang… 3 more days of the Challenge! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: I began to have an idea of my life, not as the slow shaping of achievement to fit my preconceived purposes, but as the gradual discovery and growth of purpose which I did not know. ~ Joannna Field
Essential Element: Our lives can be reduced to a series of choices and the results of those choices. Every choice, every day, we get to shape our lives. Create an increased awareness of your Innate Values and choose Belief Systems that are in alignment with them – and watch your behaviors follow suit. [Click here to read Spark Insight: Influence & Control].
Journal: Discovery of our life’s purpose is a process – one that we must be open and alert to in order to receive. Observing the very fabric of our days – the conversations we engage in, the connections we make, the ideas we see propagated- and taking note of what ignites a spark in our hearts and minds – is worth every minute of observation. Let yourself slow long enough today, at some point during your day, to actively observe and take in the life around you. Be present … and see what your heart comes up with … [Click here for additional Journal exercises]
Journal: Whose company do you relish? Whose presence do you genuinely enjoy – with little to no effort? How much of these people do you get on a day to day, week to week basis? Jot down in your journal the names of a few people with simply enjoy being with. This week, make time to be with one of them! Remind yourself the gift you have in great company… [Click here for additional Journal exercises]
Journal: If you could choose five words to describe yourself, what would they be? Would flexible be one of them? Write them out in your journal – then consider how flexibility plays (or does not play) a role in your life. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Lettuce Wraps: All the delicious filling of a burrito, with none of the gluten or that heavy, weighed down feeling after your lunch break! Try our filling suggestions, but get creative and try your own! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Writing (the physical act of holding a pen and paper in hand) – distills, crystallizes, and clarifies thought – helping us break the whole into parts. ~ Stephen Covey Essential Element:Well people don’t necessarily experience any less stress; they simply develop better strategies and coping mechanisms for dealing with it. [Click here to read Spark Insight: Coping Mechanisms] Journal: Just as deep breathing helps integrate body and mind, the act of writing bridges the gap between the conscious and subconscious minds. Take this week to give journaling a shot. Even those of you devout non-journalers – give it try for 7 days. Start by getting yourself a journal you like and will look forward to picking up. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: If you’re in New England this time of year, you’ll notice the soup weather won’t be holding out much longer! Before summer is here in full force, make sure to try our delicious recipe for Chili without Beans! It might not be a concept you’re used to, but trust us, without those legumes, your tummy will thank you! [Click here for additional Recipes]
AIR ~ Movement of the Day: Box Jumps can be an intimidating exercise, no doubt about it! But like so many things, if you build your height gradually and face those fears of wiping out… the feeling of success (and ripped quads!) are waiting just around the corner! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: As in the case of wines that improve with age, the oldest friendships ought to be the most cherished. ~ Cicero Essential Element: A Bonfire best practice is to seek out like-minded, supportive people. Schedule time for friends, date night, mystery rides with the kids, and coffee breaks with your spouse. Put these times in your weekly schedule and make them part of your culture. [click here to read 'Spark Insight: Connection'] Journal: What weekly rituals do you currently have in place to protect your time with your family? Take 5 minutes and envision on paper what an ideal weekly family time might look like. [Click here for additional Journal exercises]
AIR: Movement of the Day: Dumbbell Lunges Nothing seems to make us have soreness like doing lunges – make them a regular part of your warm ups and workouts so they won’t cause that soreness. Lunges are great core strengtheners and also help your balance and coordination. [Click here for additional workouts]
SPARK: Journal of the Day:
Quote of the Day: Sleep that knits up the ravelled sleeve of care. The death of each day’s life, sore labour’s bath
Balm of hurt minds, great nature’s second course,
Chief nourisher in life’s feast. ~ William Shakespeare, Macbeth Essential Element. The more complete sleep cycles you experience, the better. For most of us, that means getting back to the cave – earlier. [click to view Spark Insight - Restorative Sleep] Journal: For a week, write down when you go to bed and when you wake up. What’s your average time per night? What’s your average time for going to bed? If you’re sleeping less than 7.5 hours per night, go to bed earlier – your body will rejoice in ways you can’t imagine. [Click here for additional journaling exercises]
Movement of the Day: Jog Running or jogging not your thing? Unless your knees or hips are gonzo, it’s time to learn how and adopt this fantastic time-honored way to warm up to any type of exercise regimen, or simply as a stand alone exercise . (Click here for additional workouts)
Journal of the Day: Quote of the Day: “Never does the human soul appear so strong as when it forgoes revenge, and dares forgive an injury.” ~ E.H. Chapin Essential Element: Forgiving those closest to us is one of the most strengthening acts we can perform. Journal: Whom in your family and close circles have you let get under your skin? Write down the reasons you’re at your wit’s end. Consider the next step in moving the relationship back onto healthy grounds. You’ll benefit as much as the other person, if not more. (Click here for additional journaling exercises)
A fun project for the kids is to pick blueberries and peaches at local farms during the summer and freeze them. You can dig into them as a frozen treat all year, or make special desserts like these Peach Popsicles.
Quote of the Day: “When we are faced with a crisis or struggle we often despair. But it’s in this struggle that the best opportunities often emerge…” – Tony Schwartz
Journaling Exercise: A challenge is an opportunity to change – to learn, reflect, and become better. Think of 3 anxieties plaguing your thought process lately. Write out the strongest thought pattern you’ve had around each of them. Then take a minute to write the opposite of each of these thoughts (i.e. Starting a new job: I will not be adequate for the position. Opposite: I am adequate and have the capacity to learn how to completely rock this new position).