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!
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]
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
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]
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]
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]
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]
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/
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]
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]
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)
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.
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.
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.