Journal: Who is lifting you up? Who is pulling you down? Consider investing more time with people a. that draw out the best in you b. whose faith, character and integrity are equal to or greater than your own and c. whom you’d like your children to grow up and be similar to. Jot three of their names down in your journal tonight – and make some time to spend with them! [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel. ~ Maya Angelou
Essential Element: We are social beings who crave and depend on emotional “strokes” to develop into whole and complete people. These strokes come in many shapes, but can be easily identified when they come in the form of gestures, attention, physical contact, kind words or actions. These are all as much part of our “required nutrients” for optimal health as Vitamin C, amino acids and oxygen [click here to read Spark Insight: Unconditional Love].
Journal: We as people need to understand that we are valued – everyday of every month of every year of life! Yet so often we go without giving, or receiving, any proof of such things. Think of every human being you know as an individual love bucket, being filled up and drained by the people and events of life. Now, jot down the names of 5 people whose loves buckets you will make a significant donation to this week. [Click here for additional Journal exercises]
Journal: Without challenge, we simply don’t grow. Visualize the co-worker who challenges you to your core. Write out in your journal the way they challenge you most. Consider this: Instead of simply acting as your opponent (which is how it may feel) what if they are put in your life to serve you? To move you towards a more flexible, compassionate, stronger you? Are you letting them? [Click here for additional Journal exercises]
AIR ~ Movement of the Day: The beauty of the Deadlift is that it’s not just for bodybuilders. It is for lifting your groceries, your kids, bags of mulch, morning furniture…you name it. Its for life. [Click here for additional Workouts]
AIR ~ Movement of the Day: Add no gym necessary Hollow Rocks to your workout today and set those abs on fire! An easily scalable workout, but keep yourself accountable to attempting the harder variations too. [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Life has taught us that love does not consist in gazing at each other but in looking outward together in the same direction. ~ Antoine de Saint-Exupery Essential Element: Unconditional love may prove to be the most challenging essential element of the Bonfire Experience. At the same time, mastery of it will trump all other elements when it comes to stress reduction and achieving peace of mind and heart. [click here to read 'Spark Insight: Love'] Journal: Sometimes the best way for our hearts and minds to achieve the peace of mind we so desperately seek, is to stop seeking it for ourselves. To look to give it instead. Jot down in your journal three ways you’ll love your spouse (or one of your closest friends) this week. At the end of the week – jot down your own heart’s and mind’s response to your actions. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Skip the Thai food take out tonight and try Dr. Paul’s significantly healthier and exponentially more delicious Coconut Curry Chicken! By skipping a meal out, you avoid countless tempting food (and drink) choices, and it gives your wallet a break, too![Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: You cannot stop the waves – but you can learn to surf. ~ Jon Kabat Zinn Essential Element: Your mindset is like a muscle – the more that you use it, the more coordinated and flexible it becomes. Developing mental fitness should happen before you need it.[Click to read 'Creating Change'] Journal: What’s your goat? That thing you absolutely cringe over. The exercise you loathe; the task you can’t think about one more time; the person whom you’ve been avoiding hard conversation with. This week – before that ‘goat’ gets any bigger, get at it. Write down what it is, and this week’s plan of action to get it off your list. As you watch your goat get smaller – feel the muscle of your mind taking off! [Click here for additional Journal exercises]
Dish of the Day: Raw Cashew “Parmesan Cheese” Dr. Stephen rarely eats a salad without this fantastic crumble that’s rich in protein and healthy fat. This topping literally takes two minutes to make (provided you have a food processor). It’s an amazingly delicious and nutritious – try it on your salads! (Click here for additional recipes)
Journaling of the Day: Quote of the Day: “A goal without an action plan is a daydream.” ~ Nathaniel Braden Essential Element: Do not over-commit or over-schedule yourself. [view entire Week 11 Insight] Journal: List five things you’ve dreamt of accomplishing over the last month. Pick one – and write out your action plan for getting there. (Click here for additional journal exercises)
Instructions: Select a light to moderate weight for the deadlift (whichever variation you require) and weighted sit-ups. Focusing on maintaining good technique throughout, complete 10 reps of each movement (a full set per leg for the jump rope). Follow with 20 reps of each, and finally 30 reps of each.
Quote of the Day: “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” – Melody Beattie
Journaling Exercise: Gratitude is a choice, not a feeling. Consider your work-life, work-place, and co-workers. If your brother/sister asked you to list five things you were most grateful for about your job, what would you say?
Quote of the Day: “Make rest a necessity, not an objective.” – Jim Rohn
Journaling Exercise: In a culture of relentlessly rising demand and chronic overdrive, a little intentional renewal goes a long way. What pastime do you engage in to give your brain a break? Is it a healthy one?