AIR ~ Movement of the Day: Day 99 of the 100 Day Challenge! Jump Overs. A great full body exercise today to test your coordination, balance and strength. Pick an appropriate height and don’t forget to save a TON of energy for tomorrow’s big 100th day! [Click here for additional Workouts]
FUEL ~ Dish of the Day: Healthy Haddock. After moving to New England, Dr. Paul noticed that many Haddock recipes were made with bread crumbs. Wanting to keep dinners gluten free, he came up with this healthy alternative. Buy and make extra for lunch! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: The tongue has the power of life and death, and those who love it will eat its fruit ~ Proverbs 18:21
Essential Element: Who do you spend your time with and what behaviors do you promote? Where you spend your time and with whom can be two of the most influential forces in your change effort’s success – or failure. Choose them well. [Click here to read Spark Insight: Influence & Control].
Journal: Where is your heart with the people you spend your time with? Are you seeking to change them by steadily inflicting your will? Or do you accept who they are, letting them know where you stand but loving them anyway? So much change in our lives comes from the impact of others. Remember you are an ‘other’ in someone else’s life – and the things you say/do matter! Although seeds are small when they are planted, fruit eventually comes. Whose life do you have an impact on right now? Jot their names in your journal – and consider the impact you’d like to be remembered for having… [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: The mind is its own place and in itself can make a heaven of hell; a hell of heaven. ~ John Milton
Essential Element: The Bonfire Health Program empowers you to choose healthier perspectives and responses to stress, as well as offering specific strategies and mechanisms for mitigating the effects of stress and reducing its occurrences [click here to read Spark Insight: Coping Mechanisms].
Journal: On average, each person thinks approximately fifty-thousand thoughts/day. None of these are neutral – they are either moving us forward or moving us back. It is our choice, even amongst the most stressful of circumstances, to shift our thoughts from reaction to deliberate response. Choose a statement, quote or scripture you’ll claim this week as you encounter tough situations Write it our in your journal and commit to memorizing it through the week. [Click here for additional Journal exercises]
Journal: All of us have people with whom we very much disagree. We couldn’t be more different, and don’t’ see eye –to-eye, at all. They may in fact reside within our extended family! The mark of a healthy mental attitude on the deepest level is being able to accept these people unconditionally – rather then letting them get under our skin. Is there someone whom you very outwardly disapprove of? Jot them down in your journal – then write down how you will outwardly choose to demonstrate your love for them this week. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Unassisted pull ups can be intimidating. But don’t let that discourage you from giving them a try! Start with Ring Pull Ups. They allow you to build up your upper body muscles gradually and before you know it unassisted pull ups will be right around the corner! [Click here for additional Workouts]
Essential Element: The Bonfire Health Program empowers you to choose healthier perspectives and responses to stress, as well as offering specific strategies and mechanisms for mitigating the effects of stress and reducing its occurrences. [Click here to read Spark Insight: Coping Mechanisms]
Journal: Life is a matter of perspective. Today in your journal, consider your life through the eyes of someone you know. Choose someone you’ve met recently – an acquaintance, co- worker, even a new friend. Write three sentences describing your life the way they might see it. Your personality, your family, your job. Then write down three things you perceive about theirs. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: We’re proud of you for all your daily movement! Make sure to counter that physical stress with some Active Recovery. Rolling out your muscles will get that lactic acid out and get you back to the gym faster! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult. ~ Marcus Annaeus Seneca
Journal: Dare yourself to love the unlovable this week. Write down three people whom you consider it a challenge to show appreciation, affection or care to. Next to each of them, jot one way you could actively serve them this week – regardless of their attitude or actions. (Talk about a challenge!) [Click here for additional Journal exercises]
AIR: Movement of the Day: Bear Crawls I’m not sure what everyone hates more – burpees or bear crawls. Even though we may not like doing these, they’re so good for the feet, ankles, knees, hips, and shoulders. Bear crawls are also a core exercise. [Click here for additional workouts]
SPARK: Journal of the Day: Quote of the Day: “Sleep is the interest we have to pay on the capital which is called in at death; and the higher the rate of interest and the more regularly it is paid, the further the date of redemption is postponed.” ~ Arthur Schopenhauer Essential Element: In fact, Dr. John Medina, author of Brain Rules, says that 90% of Americans are chronically over-tired. Although this has noticeable implications in our day-to-day lives, such as midday head bobbing and black circles under your eyes, the silent damage you’ll experience with sleep deprivation is a real killer – literally. [click to view Spark Insight - Restorative Sleep] Journal: When was the last time you had three consecutive nights of adequate, deep sleep? For many people, it was on their last vacation. Write down what could you do at home during your regular week to get a night’s sleep like that (you know, like go snorkeling in that frozen pond by your house). [Click here for additional journaling exercises]
MJ’s Raw Chocolate Cake A great way to keep away from “goodies” packed with high fructose corn syrup, trans fat, and other horrific chemicals is to make sure you have delicious options on the table. Maryjane rocks as a chef – this ‘healthy’ chocolate cake will not disappoint! (Click here for additional recipes)
Journaling of the Day: Quote of the Day: Forgiving is love’s toughest work, and love’s biggest risk. But forgiving is love’s power to break nature’s rule. ~ Lewis B. Smedes Essential Element: Achieving unconditional love in some relationships may have to start with forgiveness, from you. Journal: Heading into 2012, whom do you need to forgive? Family members? Co-workers? Roommates? (Click here for additional journal exercises)
Make a large batch of Dr Paul’s Beef and Lamb Stew. Treat the family to it for dinner and then take it for lunch the next day. Divide the leftovers up into glass Tupperware containers during dinner clean up so they will be ready to go in the morning. It’s easier to make the healthy choice if you don’t have to think about it!
Directions: Complete 4 rounds of rotating Tabata intervals, progressing sequentially through one interval of each movement per round: 20 seconds of box jumps, 10 seconds of rest, 20 seconds of Sit-Ups, 10 seconds of rest, 20 seconds of medicine ball cleans, 10 seconds of rest, and so on.
Quote of the Day: “When the world says, ‘Give up,’ Hope whispers, ‘Try it one more time.’” ~ Author Unknown
Journaling Exercise: Family matters can offer us some of our greatest challenges. Reflect on a hard conversation you are in the midst of with a family member or close friend. What is making it so hard? What would the greatest outcome be, from your perspective? How about the greatest outcome from their perspective?
Quote of the Day: “Concerning all acts of initiative and creation, there is one elementary truth: The moment one definitely commits oneself, then providence moves too. A whole stream of events issues from the decision, raising in one’s favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamt would have come his way.” – W.H.Murray
Journaling Exercise: We are hard wired to believe in something. What have you been wondering about lately? In your day-to-day head game, is your thought process more like a sailboat on a windless day – or a buoy in a thunderstorm? If you could explore the “reason why _______ happens” – what would _______ be?