IGNITE YOUR DAY AND CELEBRATE THE 100TH DAY OF OUR TABATA CHALLENGE!

by MJ

AIR  ~  Movement of the Day:
Day 100 of the 100 Day Challenge! YOU DID IT. 100 days of Tabata. Moving and disciplining your body for your health and a good cause! Hopefully you’re able to make it to Hampton today to celebrate with us and do your 100th Tabata in the sunshine with all your fellow fundraisers! If not, tune into the site later today for pictures and video of our Movement of the Day!

FUEL  ~  Dish of the Day:
Grilled Chicken with Honeydew Salsa. A perfectly balanced new summer recipe to try! Isn’t it funny how the most seemingly uncomplimentary ingredients taste the best together?! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Whatever the struggle, continue the climb. It may be only one step to the summit. ~ 
Diane Westlake

Essential Element: Our Belief Systems are learned. They predict what we think, what we say, what we do and what we feel. [Click here to read Spark Insight: The Value of Struggle].

Journal: We simply never know what tomorrow will hold. Maybe it’s the breakthrough we’ve been dreaming of … or the opportunity we’ve waited years for! Choosing to believe that your life is moving towards the life you’ve always wanted will shape and color the decisions you make today. What are you believing for your life? Write in your journal today three of your greatest dreams  – one for a month from now – one for a year from now – and one for five years from now. Describe each one in detail – what does it look like? Smell like? Feel like? It’s up to you to believe big things for that extraordinary life of yours… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 68 of the 100 Day Challenge! We’re getting creative to day with Ball Push Ups! Not only creative, but fun (!), this Tabtata will be over in no time, and suddenly you’ve got a new favorite movement for building core strength and coordination!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Avocado Grapefruit Salad. Quite possibly the perfect summer snack/lunch! A side of sliced turkey or chicken will balance out your plate, but either way, this salad is sure to refresh you, cool you down, and fill you up with quality nutrients! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: A proud man is seldom a grateful man, for he never thinks he gets as much as he deserves. ~ Henry Ward Beecher

Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our most important assets [click here to read Spark Insight: Coping Mechanisms].

Journal:  Consider not what you don’t have – but what you do. Managing our assets starts with recognizing our resources – and appreciating them for the gifts they are. Identify in your journal today your current three most valuable resources. Next to each of them, brainstorm on how you might make the best use of them over the next two weeks – then give thanks for the gifts they are.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 38 of the 100 Day Challenge! Dr. Franson starts the day with High Knees! And his kiddos aren’t far behind! Get your family involved in your workout today. Its a great healthy habit to start at any age! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
You will not believe how good our Bonfire Green Smoothie tastes despite looking like lawnmower juice! Feel free to add or subtract what you have on hand and what you like in terms of taste. Be careful to not go overboard on the fruit – this is a green (i.e. vegetable) smoothie designed to deliver great nutrient-dense antioxidants and phytonutrients from vegetables with the fruit added to sweeten and lessen any bitterness from the chard, kale and spinach. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The art of love… is largely the art of persistence.  ~ Albert Ellis

Essential Element: We thrive in loving environments and relationships, and we contract and atrophy in loveless circumstances. The greatest way to foster love is to offer it freely.  Choose to extend love to those around you without attachment to their response.  Do not give to get.  Give to give. [click here to read Spark Insight: Unconditional Love].

Journal:  Just like consistency is the key to maintaining physical strength, so persistency in love is key to maintaining healthy perspectives. And without exercise, these things atrophy. Where are you exercising love regularly? Where have you let your intentionality fade? Jot down a few of your relationships you feel thriving right now, and a few that could us a few extra reps.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 8 of the 100 Day Challenge! Today’s Tabata will be Knees to Elbows. Don’t worry if you can’t get your knees all the way up to your elbows – keep trying, the core work is fantastic as well as keeping your shoulders strong and healthy through the extended range-of-motion.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Start your day off with a delicious helping of nutrients! A Blueberry Smoothie is just the thing you need to kick start your body systems and satiate your rumbling tummy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Our chief want is someone who will inspire us to be what we know we could be.
 ~ Ralph Waldo Emerson

Essential Element: 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 and Control]

Journal: List in your journal your greatest current inspirations. Authors, speakers, family members, etc. Next to each – jot down the main thing that inspires you about their lives.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
You don’t have to get too fancy to find a protein packed, convenient snack! Classic Hard Boiled Eggs are easy to prepare, store and bring along on your daily adventures! If you’re feeling more ambitious, you can add a little flare with our Hard Boiled Eggs with Fresh Pesto.  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Thrusters with PVC: If you’re new to Thrusters, starting with PVC is a great way to get your form down before adding weight. Once you’ve got the motions down, this exercise can be performed with dumbbells, or a traditional bar as well, so switch it up! [Click here for additional Workouts]


SPARK  ~  Thought of the Day:

Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our most important assets. [Click here to read Spark Insight: Coping Mechanisms]

Journal:  Choose one of your greatest strengths. One thing you do well … Others recognize in you, and honestly, you see how they could!  How you are making the most of that skill? Are you giving to and serving others with it? Are you using it to it’s absolute fullest? Chew on this –then write the answers to these three questions in  your journal.   [Click here for additional Journal exercises] Spark photo credit: http://pinterest.com/pin/184647653441667127/

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Roasted Cauliflower with Apples: Try this quick and easy vegetable side with dinner, or make it over the weekend and Tupperware it up for a delicious, nutritious addition to your lunch!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Alternating Lunges: A classic exercise with unparalleled benefits! And there’s seriously no excuse for not finding the time or space to fit these in your day!  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When God moves us out of our comfort zone – this is a gift. ~ Ann Voskamp
Essential Element: Resistance, friction, and struggle produce advancement in our ability to cope and succeed.  Through each of these, we get stronger. [click to read 'The Value of Struggle']
Journal:  Where are the deepest struggles happening in your life right now? Consider this: these are the areas offering you the greatest opportunity for growth. Write about the area challenging you most – then envision the good, the growth, the progress that could very well come from it.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Thursday

by admin
FUEL: Dish of the Day:
Dr. Paul’s Steak au Poivre  If there’s a better filet mignon dish than this, I’d be surprised. The video will help you overcome any fears you may have about making this extraordinarily gourmet, but simple dish.   [Click here for additional recipes]

 

 

AIR: Movement of the Day:
Jump Overs This is a not for everyone – if you’ve got knee problems or you’re getting up in your years, simply step over something that challenges you; if you do stepping, step over forward and step over sideways – it will help your coordination.    [Click here for additional workouts]

 

SPARK: Journal of the Day:
Quote of the Day: Don’t fight with the pillow, but lay down your head and kick every worriment out of the bed. ~ Edmund Vance Cooke
Essential Element:  As it turns out, the afternoon nap is one of the most effective and productive methods for increasing energy and improving cognitive skills and focus, while mitigating the adverse effects of chronic stress by lowering circulating stress hormones like cortisol[click to view Spark Insight -  Restorative Sleep]
Journal: Could you close your eyes for 10-20 minutes during your day? Go to your car? Or find a place at work? If not, simply take that same time and write down what you are grateful for, and who you should appreciate this week.      [Click here for additional Journal exercises]

IGNITE YOUR DAY – Monday

by admin
Dish of the Day:
Mini Crustless Quiche This is easy and super yummy! Add or subtract whatever ingredients tickle your fancy – it’s hard to screw this one up. (Click here for additional recipes)

 

Movement of the Day:
Jumping Jacks: This time-honored full body exercise can be done virtually anywhere. It was named after Jack LaLanne, America’s first “fitness guru,” who passed away recently at the ripe old age of 96! (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: “People become remarkable when they start thinking they can do things. When they believe in themselves – they have the first secret of success.” ~ Norman Vincent Peale
Essential Element:
We must reconcile the discrepancy between what we value and how we spend our limited resources: time, energy, focus, and money. [View entire Week 11 Insight]
Journal: 
Write down three of your own personal highest values for yourself in your workplace. (Click here for additional journal exercises)

IGNITE YOUR DAY – Saturday

by admin

Meal of the Day (MOD): 

  • Junk food can be very sneaky and trip you up! You might think you’re doing your body a favor by grabbing a salad for lunch, but if you dump a salad dressing filled with sugar and gluten on there, you’d be better off skipping it altogether. Be on the safe side (and the healthy side) and make your own. Try this Simple Vinaigrette.

Workout of the Day (WOD): 

  • Warm Up: 3 rounds: 5 Burpees, 10 Sit-Ups, 15 Air Squats
  • Workout:  Bench Dips, Goblet Squats, One Arm Overhead Squats
  • Directions:  Complete 3 rounds of 20 (goal: consecutive) reps of each movement.  Alternate arms every five reps in overhead squats. Select a weight for each movement that provides a mild challenge after five consecutive reps, not one that will allow form to deteriorate after 10 reps. Focus on proper form in each rep rather than speed through the reps/rounds.
  • Challenge: 100 Frog Jumps for time
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Journaling of the Day (JOD):

  • Quote of the Day:
    “Any fool can criticize, condemn, and complain, but it takes character and self control to be understanding and forgiving.
” ~ Dale Carnegie
  • Journaling Exercise:
    Name three people you most respect. What is it about their character that you admire most?

IGNITE YOUR DAY- Wednesday

by admin

Meal of the Day (MOD):

Workout of the Day (WOD): 

  • Warm Up:  3 rounds of 10 Lunges and 30 seconds of marching in place.
  • Workout:  Burpees & Running
    Directions: Run one mile, stopping every 1/4 of a mile to do 20 burpees. Record the total time elapsed. To make this workout harder, carry something heavy on your run like a barbell, kettlebell or a big book. To make this workout easier, do Modified Push-ups instead of burpees.
  • Challenge: 100 Jump Squats
  • OR Active Recovery (Rest Day): Tough workout yesterday? Try some active recovery like a breathing walk or a roll and stretch.

Journaling of the Day (JOD):

  • Quote of the Day:
    “Saying no … gives you the resources to say yes to the most important opportunities.” Seth Godin
  • Journaling Exercise:
    Periodic moments of rest during the workday enable greater focus and creativity.  How can you make time for your brain and body to rest and renew during the work day?