IGNITE YOUR DAY

by MJ

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]

FUEL  ~  Dish of the Day:
Watermelon Gazpacho! Summer’s end is fast approaching! Make sure you get in all your warm weather recipes before its too late! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  “It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” ~ John Steinbeck

Essential Element: REST allows for the vital repair of your body  – and the crucial recharge of your brain [click here to read Spark Insight: Restorative Sleep].

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 45 of the 100 Day Challenge!  Ring Rows are a great way to build your pull-up muscles! And scaling is simple. The greater the angle to the floor… the easier they get! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Massaged Kale Salad: Yes, kale needs a massage once in a while too. Even better that it’s done with avocado, that is the dressing. [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 15 of the 100 Day Challenge! Try out Double Unders today! A little more intense than your average jump rope session, and all the more aerobic!  [Click here for additional Workouts]

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

Essential Element: Gratitude is a choice, not a feeling.
 [click here to read Spark Insight: Gratitude] 

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]

IGNITE YOUR DAY

by MJ

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]

FUEL  ~  Dish of the Day:
Dress up your greens tonight with a Broccoli Bacon Cashew Salad! This well balanced salad is the perfect, convenient dish to try this week! [Click here for additional Recipes]

 


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]

IGNITE YOUR DAY

by MJ

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]

FUEL  ~  Dish of the Day:
If you’re lucky enough to live by the ocean, you know  that nothing beats the taste of fresh fish! Try adding a new twist to your seafood tonight with Bonfire’s Baked Salmon Mediterranean.  [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Another hearty and healthy warming stew to keep those winter chills away. All the nutrients in Dr. Camilla’s Bonfire Stew will also keep away any nasty germs lurking around with everyone cooped up inside.   [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY – Tuesday

by admin
Dish of the Day:
Chicken Vegetable Soup It’s back to basics – and nothing is more basic than a savory chicken vegetable soup. Master this and you will master a meal your body thrives on. (Click here for additional recipes)

 

Movement of the Day:
Push Ups It’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)

IGNITE YOUR DAY – Saturday

by admin

Meal of the Day (MOD): 

  • 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.

Workout of the Day (WOD): 

  • Warm Up: 3 rounds – 10 Jump Squats, 15 Overhead Squats with PVC
  • Workout: Thrusters with Dumbbells
  • 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.
  • Challenge: Static Leg Hold – 3 attempts at a maximum duration hold
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Journaling of the Day (JOD):

  • 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.