AIR ~ Movement of the Day: Day 76 of the 100 Day Challenge! Overhead Plate Squats. Although the classic squat is one of our favorite and foundational movements, we’re kicking it up a notch today and adding some weight! “Enjoy” feeling your arm and core muscles get involved with today’s full body Tabata! [Click here for additional Workouts]
Journal: Sometimes the smartest thing we can do it hit the sack! When stress is high, temptations are higher – and night-time is typically when everything comes to life. Evening is when our bodies are coming down off of their ‘fight-or-flight’ responses from the day – allowing our brains to think about what just happened! Typically – this is when most people go to their fix. Television, alcohol, sugar, etc. The list is long- easily accessible- and deadly. What’s yours? Journal about it. Why do you do it? When did it start? Is it moving you towards the life you want to create? [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: A healthy mind has an easy breath. ~ Author Unknown
Essential Element: We spend, save and invest our resources constantly as we navigate through our daily lives. The key to finding balance is tied to the choices that you make in daily management and investment of those resources [click here to read Spark Insight: Balance].
Journal: How do you spend your breath? Are you aware of it? The way you manage your very inhaling and exhaling has tremendous effect on your physiological state of being. As you are reading this, employ the practice of mindful breathing: Simply inhale deeply and exhale slowly three times. As stress hits you today, take back your physiological response by utilizing this practice. Deep inhale, slow exhale. Jot down in your journal tonight when you practiced mindful breathing – and the effect it had. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: This Rosemary Chicken is so simple, yet so delicious (and it’s relatively quick and easy to prepare and cook). One of the keys is using quality chicken, and quality seasonings – sea salt, cracked pepper, and fresh rosemary, if desired. [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: If the only prayer you say your entire life is ‘thank you’ that would suffice. ~ Meister Eckhart
Journal: You know that thing that’s irking you most right now? That last thing you’d think of saying if someone asked you today, “What are you grateful for?”? Write it down in your journal. Below it, right down three things you will give thanks for around that very hardship. For example: My financial situation is dire and unchanging. I am grateful for: a. the closeness of my family through it all b. the friends I have who love and support me c. the opportunity this provides for discovery of new gifts/people/elements of life. Allow this simple and challenging act to illuminate your heart to see more than just what’s been glaring at you … [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Sit Ups are a tried and true exercise – they give you core strength and helps stabilize the supportive muscles around your spine when done correctly. If your sit ups aren’t feeling challenging enough, add a prop, and you’ve got all the benefits that KB Sit-ups have to offer! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Every now and then go away, have a little relaxation, for when you come back to your work your judgment will be surer. Go some distance away because then the work appears smaller and more of it can be taken in at a glance and a lack of harmony and proportion is more readily seen. ~ Leonardo Da Vinci
Essential Element: In order to ensure maximal complete sleep cycles, humans thrive best when we follow the Circadian Rhythm that is coiled deep inside your DNA. Dictated by the light of the sun, this rhythm is a physiological set point that has promoted early to bed, early to rise, for millennia. [click here to read Spark Insight: Restorative Sleep]
Journal: In order to follow our natural rhythms, we’ve got to make turning off and turning in a priority. List in your journal the top 5 things you could be caught still doing right around when you should be heading to bed. When you know it’s time to shut down – what slips in under the guise of ‘just 5 more minutes’? [Click here for additional Journal exercises]
AIR ~ Movement of the Day: You’ll find the L Press is simply a variation of a basic dumbbell press, however your core will notice an intense difference! Sit yourself down and give it a try! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Just because something can be done doesn’t necessarily mean it should. ~ Chris Brady Essential Element: When you invest your Limited Resources of time, energy, focus and money in alignment with your Innate Values you experience a sense of balance and peace of mind. Conversely, if you spend or squander these resources in a way that defies your deepest values, you will inevitably experience uneasiness, worry and imbalance. [click here to read Spark Insight: 'Balance'] Journal: Consider what it would look like to voluntarily set aside or step away from something you consider a necessity. Maybe it’s your Iphone. Maybe your evening sitcom or news show. Maybe it’s waking up and hitting email first thing. Write down one thing you will choose to take a break from this week – then watch the wonder of creating space. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Another fantastic and convenient exercise you can fit anywhere into your day! Bench Dips can be accomplished at your desk, your coffee table, or even on the bumper of your car![Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Anything I’ve ever done that ultimately was worthwhile…initially scared me to death. ~ Betty Bender Essential Element: We encounter the challenge, struggle, adapt, and move forward. This is the essence of growth. [click here to read 'Embracing Struggle'] Journal: Decide to do one thing this week that scares you. Something you’ve been convinced you simply cannot do. Write down what that one heart-pumping, goose bump bringing, sweat creating feat is. Then write down the day you complete it. [Click here for additional Journal exercises]
Movement of the Day: Push UpsIt’s basic, it’s core, and it should be part of your weekly routine. It’s also more full body than people realize – master your push up! If you have to start with wall push ups or with your knees on the floor, don’t worry, you’ll get stronger quicker than you think. Don’t be impressed or depressed with your body – it just is.(Click here for additional workouts)
Journal of the Day: Quote of the Day: Our bodies move to a rhythm of work and rest that follows the rhythm originally strummed by God on the water of creation. ~ Dorothy Bass
Essential Element: To experience health, our bodies require times of intense exertion and times of intentional rest. [click to view Spark Insight - Rest and Repair] Journal: Write down three moments you stopped to take a deep breath today. If it didn’t happen, when and where can you make it happen tomorrow? (Click here for additional journaling exercises)
We try to highlight recipes that are super quick and easy. On the weekends if you have a little more time for planning, try a dish like these Blood Mary Steak Tips. Remember to plan for the meat to marinate for 2 hours.
Instructions: In 20 minutes, and taking as many warm up sets as needed at lighter weight, work up to 5-rep maximum thrusters with dumbbells. Increase dumbbell weight between sets until the last set is a maximum effort to complete five reps.
Quote of the Day: “At times our own light goes out, and is rekindled by the spark of another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” ~ Albert Schweitzer
Journaling Exercise: It is infinitely valuable to role model gratitude, recognition, and appreciation in our relationships. List five of the most important people in your life, outside of your family members. Why are they so valuable? Take one minute for each of the five and write down what you appreciate about them.