IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 71 of the 100 Day Challenge! New exercises are not only fun, but they work muscles that don’t generally get activated with your classic push up, sit up routine! Inspire some muscle confusion with this new Tabata: Heavy Bag Knee Strike! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Adventure Trail Mix If you’re not keeping Tupperware or Ziploc bags of this perfect snack in your car, and at your desk, you’re missing out. Raw nuts and seeds mixed with a little organic dried fruit make for a satisfying and healthy snacks. Moms, are you listening? This is the solution to having a car full of hungry kids and succumbing to convenience “die-fast” food.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace. God is awake. 
~ Victor Hugo

Essential Element: Late night television, the internet, 24 hour drive-thrus, and 60-hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring.  If you are like most people, your body expects and requires more sleep than it gets [click here to read Spark Insight: Restorative Sleep].

Journal:  In our culture’s attempt to produce more, make more, do more – we sacrifice the truly important for the urgent. We may amass great things now – but at what cost? We are only human. We can only accomplish so much! Give yourself permission to let life go on without you for a few hours. Turn off your computer, phone, ipod – and just be with your kids, your spouse, God. Prayer – actively trusting in the unseen – is a beautiful practice – freeing us from human responsibility of caring for all.  Journal… what do you recognize you are not in control of? Who/What are you trusting those things to?  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 41 of the 100 Day Challenge! Jack Knives. Its true, Dr. Stephen makes everything look easy, but this variation of the “Crunch” is a muscle burning, core builder for sure! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Turkey Egg Scramble: Add some extra protein to your morning with our tasty breakfast combination!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Love is the choice to reach out to another person, no matter how they reciprocate. ~ Gary Chapman

Essential Element: Love should not be reduced to simply the way someone makes us feel.  Of course, love comes with tremendous emotion and real feelings.  But it is so much more.  Love is a decision.  It is something that we choose to give and receive, not something that we wait to experience [click here to read Spark Insight: Unconditional Love].

Journal: Emotions follow actions. Actions do not always follow emotion. Many times we want an emotion to drive our action … allowing us to feel excitement!, joy!, fun!… before we even begin to act! Reality is, if we wait to experience emotion, we’ll miss out on much more than we’ll experience. What are you waiting for emotions to instigate? What have you been hanging back in,  relationally OR otherwise, just waiting to feel something before you give? Stop the waiting. Start giving.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 11 of the 100 Day Challenge! Dr. Franson Tabatas with his kids and even his pup during a challenging session of Mountain Climbers! Gotta love the commitment to health these kiddos are learning at an early age! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
As new vegetables start arriving from your Summer Farm Share, get prepared to try this delicious side: Baked Squash with Sage[Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The battles that count aren’t the ones for gold medals. The struggles within yourself — the invisible, inevitable battles inside all of us — that’s where it’s at. ~ Jesse Owens

Essential Element: Weightlifting stresses a muscle and causes an adaptation – muscle growth.  The same response is evident in our neurological functions, immune systems and social skills.  Resistance, friction and struggle produce advancement in our ability to cope and succeed.  We get stronger. [click here to read Spark Insight: The Value of Struggle]

Journal:  Where do you physically see yourself getting stronger? What have you been doing to get there?  Has some new training method been added to your routine? Write in your journal one way you have challenged yourself over the last month. Then decide how you will challenge yourself with something new in the coming one.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Here’s a new movement you might not have tried: Kipping Ring Dips! And trust us… after you’ve given them a go, you (and your muscles) won’t soon forget them!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Adventure Trail Mix If you’re not keeping Tupperware or Ziploc bags of this perfect snack in your car, and at your desk, you’re missing out. Raw nuts and seeds mixed with a little organic dried fruit make for a satisfying and healthy snacks. Moms, are you listening? This is the solution to having a car full of hungry kids and succumbing to convenience “die-fast” food.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:

Essential Element: Getting to bed before 11 p.m. is a best practice followed by the healthiest, most energized people in the world. [click here to read Spark Insight: Restorative Sleep]

Journal: How early have you gone to bed for the last 7 nights? Or how late? This week – give yourself a bed time, allowing your self a minimum of 7 hours of sleep each night. Chart out your week in your journal. Each day – jot down  how many hours of sleep enjoyed, how you felt upon waking (well-rested or still drowsy)  and how the day was colored by your having been rested (or not!).   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Go MJ go! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
With Spring weather creeping around, so are the temptations that come along with hot temperatures! Be prepared with your own sweet treats, like these cooling Peach Popsicles, so ice cream shops and trucks don’t lure you away from your healthiest you! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Being deeply loved by someone gives you strength; loving someone deeply gives you courage.
~ Lao Tzu
Essential Element: Unconditional Loveis the purest expression of genuine acceptance.  This choice is made independent of another’s behavior – and sometimes even in spite of their behavior. [click here to read 'Spark Insight: Love']
Journal: Demonstrating unconditional love to those that are closest to us can often be the greatest challenge. How can you courageously love your family this week? Outside the realm of your usual expressions of love for them – how can you boldly remind them that you are there for them through all life brings?  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Pasta doesn’t always have to be full of gluten! Healthy Spaghetti, for example can be made with brown rice noodles or even squash!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Handstand Push Ups can seem intimidating, but start small and work your way up! This is a great goal to work towards, and an amazing exercise to have locked down in your repertoire! [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: You never lose by loving. You always lose by holding back.
~ Barbara De Angelis
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. [click here to read 'Spark Insight: Love']
Journal: Consider giving a gift that has no financial ties. One that’s not purchased, paid for, or provided to anyone in a monetary sense. Write down five ways you can give of your resources this week – leaving your wallet intact  and your heart open.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Movement is all around! You don’t have to head to the gym to get your movement in today – hit the trail! Hiking is an amazing way to get your ‘sweating and panting’ in for the day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spice up your lunch today with this creative Broccoli, Bacon & Cashew Salad. Easy to prepare and store, this simple salad will give you just the energy boost you need to make it through the work day.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Many of us are not living at our best. We linger in the lowlands because we are afraid to climb the mountains. We do not know what we lose in our self-indulgence – what glory awaits us if only we had the courage for the mountain climb. ~ J.R. Miller
Essential Element: Our attitude will determine our experience with struggle. [click to read 'Embracing Struggle']
Journal: Remember your ‘goat’ from yesterday’s post? That thing you’ve been avoiding for quite some time? Today, I want you to unpack the attitude – the consistent thought process you’ve developed – which accompanies your ‘goat’ every time it’s brought to your attention. Finish this sentence: I have not been able to ___________ because I keep on thinking _____________.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Tuesday

by admin

Meal of the Day (MOD): 

  • When you’re eating out at restaurants, it can be hard to make healthy choices, or to even know what you’re actually eating! Bring flavorful, exotic ingredients home and prepare healthy versions yourself. Start with this Thai Turkey Soup and use up the last of that leftover Turkey from Thanksgiving!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “One act of thanksgiving, when things go wrong with us, is worth a thousand thanks when things are agreeable to our inclinations.” ~ Saint John of Avila

  • Journaling Exercise:
    Each of us has the ability to choose our response to a given situation. But just like a muscle takes time to strengthen, practice is required to develop the mindset and coordination to respond well. Consider one of the toughest seasons of your life. Write down one thing you are now thankful for in hindsight, as a result of that difficult time.