IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 98 of the 100 Day Challenge!  Your final friday of the 100 Day Challenge means Pass Under Tabatas!  You will likely have to be creative in finding a spot to do these (you can always ‘pretend’ there’s a rope above you!), but once you do, your coordination, balance and leg strength will thank you! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Fiesta Salad. A fantastic, colorful and convenient recipe to get your necessary greens!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  So often we try to alter circumstances to suit ourselves, instead of letting them alter us. ~ Maribel

Essential Element: In order to get different outcomes, you must adopt new behaviors.  Now here’s the rub:  new behaviors can be awkward and difficult.  You simply must practice new (better) behaviors until they become easier. [Click here to read Spark Insight: Influence & Control].

Journal: What new behavior have you attempted to adopt – maybe a few times now – and just can’t seem to make it a part of your day? Maybe it’s cutting out sugar… Maybe it’s going to bed earlier…  Maybe it’s writing your spouse a note each day to let them know you appreciate them. Whatever it is that you want to make a habit, see it for the powerful thing it is, rather than just for the effort it requires; for the shaping and changing of you it will do, rather than the irksomeness of trying yet again to make it a part of your life. You are the decider of the action – but the action itself possesses unlimited ability to shape your life. In your journal – jot down three positive, life-shaping effects this one habit holds. Then do the thing… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 66 of the 100 Day Challenge! Jumping Ring Dips. A great, scalable way to build up your traditional dip muscles! If you can’t get to your Crossfit Box today, hang your rings from a tree in your back yard, or from a jungle gym at a local park! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Massaged Kale Salad. Yes, kale needs a massage once in a while too. Even better that it’s done with avocado, that is the dressing. A delicious and creative way to introduce this important green to your palate! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The words you mutter to yourself have the powe to encourage or discourage, to motivate or deflate, to generate joy or repel it. ~ Tommy Newbury

Essential Element:  Life is full of surprises - get ready for them [click here to read Spark Insight: Coping Mechanisms].

Journal:  What are you muttering under your breath? Is there a steady stream of subconscious belief that you are fully capable of meeting life’s challenges? Or are your feeding yourself a constant string of negatives – disbelieving your incredible potential? Identify your top three most common thoughts – the three things you say to yourself daily, if not hourly.  Write them in your journal – then consider which of them needs some tweaking.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 36 of the 100 Day Challenge!  If you’re finding it hard to squeeze a Tabata into your busy schedule… Bench Dips will be a perfect exercise for you today! You can literally do these off the edge of your work seat! We’re proud of you for prioritizing your health! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Alexis’ Paleo Cereal is delicious, nutritious, and filling. Eating regular cereal is so “old school” – grains cause many health problems including promoting weight gain and diabetes. This is the new cereal – get with the program, you’ll love it. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: We must not, in trying to think about how we can make a big difference, ignore the small differences we can make. These, over time, add up to the big differences that we often cannot foresee. ~ Marian Wright Edelman

Essential Element: At the end of the day, the only way to really change the world is to start with yourself [click here to read Spark Insight: Unconditional Love].

Journal: Unconditional love has the power to change two people – both the giver and the receiver. Read this week’s Spark Insight, then jot down the answers to these two questions. Regardless of your less-than-loving- actions toward them, when was the last time you received someone’s unconditional love? When was the last time you gave it?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Welcome to Day 6 of the 100 Day Challenge! Your Tabata today is Slam Ball, a great full body movement and arguably, one of the most fun! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Try something new on the grill tonight! Lamb Shish Kabobs are an easy balanced meal, and the marinade is just right!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: It is curious that physical courage should be so common in the world and moral courage so rare.
~ Mark Twain

Essential Element: Our lives can be reduced to a series of choices and the results of those choices. [click here to read Spark Insight: Influence and Control]

Journal: Check your moral courage. What do you stand for? Does your bank account show it? Write down in your journal the last 7 things you spent money on. Next to each of them – jot down the life-value that expense represents.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Keep those coals burning hot because we’ve got another amazing meal that needs some space on the grill! Add a few slices of avocado or a helping of macadamia nuts to our Grilled Chicken with Honeydew Salsa and you’ve got yourself a balanced plate!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Squat Hops might look a little silly, but suck it up! There’s nothing silly about a rock hard core, lower back and quads! [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day:

Essential Element:  Life is full of surprises - get ready for them. [Click here to read Spark Insight: Coping Mechanisms]

Journal:  It’s no coincidence that the word ‘journey’ and ‘journaling’ derive themselves from the same root word. Journaling is an effective way for us to chronicle this fantastic and remarkable ‘journey’ called life.  List in your journal today three events you’ve experience over the last month that you had absolutely no hand in coordinating. Good, bad, or otherwise- how did you respond?  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Try your Sit-ups with an Abmat today! Adding this structure to your sit-ups can help you maintain correct form and isolate the specific muscles you’re trying to attack! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
We’re serving up Bloody Mary Steak Tips & Sauteed Zucchini tonight, how about you? This filling and balanced meal is the perfect addition to your recipe box of super-easy, healthy meals!

 

SPARK  ~  Thought of the Day:
Quote of the Day: A true friend … advises justly, assists readily, adventures boldly, takes all patiently, defends courageously, and continues a friend unchangeably. ~ William Penn
Essential Element: Our social lives must provide the essential elements missing from life outside the village. [click here to read 'Spark Insight: Connection']
Journal: List one acquaintance for whom you have recently done each of these things: Given Advice. Gone out of your way for. Spontaneously enjoyed. Intently listened to. Defended.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Tuesday

by admin
FUEL: Dish of the Day:
Paleo Cereal Breakfast  Besides being healthy, this breakfast is satisfying and filling.   [Click here for additional recipes]

 

 

AIR: Movement of the Day:
Goblet Squats  There’s no doubt about it, squats are king. Here’s a variation that is demanding, yet very safe. For a complete workout that includes Goblet Squats, add Box Jumps (or Box Steps) and Mountain Climbers – 10-15 reps for each exercise, four to five rounds without stopping.   [Click here for additional workouts]

 

SPARK: Journal of the Day:
Quote of the Day  “A good laugh and a long sleep are the best cures in the doctor’s book.” ~ Irish Proverb
Essential Element: Our body uses sleep to rest and repair our tissues. Our brain requires sleep to process the information from the day. [click to view Spark Insight -  Restorative Sleep]
Journal: For the next seven days, e-fast for the thirty minutes before going to bed (e-fast means no electronics – no TV, computer, iPad, checking email on your phone, etc.; instead, go for a walk, read, or pray).    [Click here for additional Journal exercises]

IGNITE YOUR DAY – Saturday

by admin
Dish of the Day:
Breakfast Zucchini Pancakes  These delicious unconventional pancakes have a generous helping of veggies and protein – you’ll be prepared to tackle the Holiday Weekend. (Click here for additional recipes)

Movement of the Day:
One Arm Overhead Squat with Dumbbell This is a great challenge for the body which engages the core, balance, coordination, upper AND lower body strength. Can also use a kettlebell. Don’t have a dumbell or kettlebell? Why not? Go to Play It Again Sports or wherever and get one – no more excuses. (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: To have a good friend is one of the highest delights; to be a good friend is one of the noblest and most difficult undertakings. (Or, when Dr. Stephen does his imitation of a “southie” from Boston: ‘A friend will help you move, but a good friend will help you move a body’ - must be said with a thick Boston accent to get the full effect, as in “baauuughty” for body)
Essential Element: Expressing love, whether to a friend, spouse or family member, is a necessary part of being alive and healthy
Journal: Write down three ways you have been shown love over the last month – from friends, family, colleagues, etc. How can you creatively demonstrate love for these people during the coming month?  (Click here for additional journaling exercises)

IGNITE YOUR DAY – Thursday

by admin

Meal of the Day (MOD): 

  • Gobble gobble! This is a great topping for any salad. It also makes a great dip for raw veggies. Bring this Cashew Crunch to Thanksgiving dinner today, or  the next dinner party you attend for an appetizer.

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “No trumpets sound when the important decisions of our life are made. Destiny is made known silently.” ~ Agnes De Mille

  • Journaling Exercise:
    Making the best choice when no one is watching is often our greatest struggle. In your opinion, what are 5 of the most high quality organizations you could give to monetarily? 

IGNITE YOUR DAY- Monday

by admin

Meal of the Day (MOD):

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “The act of putting pen to paper encourages pause for thought…(helping) us regain our equilibrium.” – Norbet Platt
  • Journaling Exercise:
    Slowing our full lives down to reflect for five minutes does miracles for our brains. Where do you spend your most relaxing recreation time? How often do you get there? When do your friends get to see you? What off-the-clock activity or non-activity do you come back from rejuvenated?