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]
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]
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]
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]
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
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]
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]
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]
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]
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]
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)
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.
Directions: 3 sets of 5 reps per movement. Complete all sets of one movement before progressing to the next. Select moderate to heavy weights for each movement; increase the weight between sets as necessary.
Challenge: 100 Slide Unders (not for time, be deliberate about the movement).
Workout:Seated Press, Deadlift, Overhead Squat Directions: 5 rounds of 5 of each movement using two dumbbells. Selected weight should be max load to safely complete all the sets without altering the weight. Do not change the weight used between the movements (you will be limited to the max weight of your weakest movement). Reps are to be done deliberately focusing on technique and form rather than speed. (Make this workout harder or easier.)
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?