IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 72 of the 100 Day Challenge! Push Jerk! Don’t be fooled – this is not some “over the top” Olympic weight lifting move. This is actually very scalable – meaning you could do this with a broom handle if that’s all you felt you could handle. The benefit to the shoulders, upper back, and postural muscles qualifies it as a ‘must do’ exercise for everybody.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Zucchini Pancakes. Leave your dough-y, gluten filled breakfast behind and start your day with these tasty vegetables! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  There is no hope for a civilization which starts each day to the sound of an alarm clock. ~ Unknown Author

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 do you start your day? With a jolt out of bed and a frantic race to get out the door?  What would our days look like if we were intentional about our mornings? They’d start with us being smart about going to bed! Choose your ideal waking time. Then back track 7.5-8 hours and set your bed time. Keep record of how your body progresses through the week with adequate rest.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 42 of the 100 Day Challenge! Box Jumps are an emotional mix for most people… a blend of exhilaration and a fear of wiping out! Don’t forget, nearly all exercise is scaleble – in this case, you can modify your Box Jump Tabata to be Box Steps or Step Downs[Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Hard Boiled Eggs with Fresh Pesto! A terrific breakfast or energy boosting snack. Plus, our dairy-free, homemade Pesto will add just the right amount of flavor. Enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  You really shouldn’t say “I love you” unless you mean it.  But if you mean it, you should say it a lot.  People forget.  ~ Author unknown, attributed to an 8-year-old named Jessica

Essential Element: As much as it fuels the fires of passion, ties the knots of friendship, and binds a parent to their child, love itself remains largely misunderstood. We are social beings who crave and depend on emotional “strokes” to develop into whole and complete people [click here to read Spark Insight: Unconditional Love].

Journal:  Have you said it lately? To those people who matter most? To the ones who need to hear it more? If today was your last day on earth – whom would you have wanted to say it to? Write their names in your journal. Better yet – go tell them now!  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 12 of the 100 Day Challenge! Power Cleans may seem like an upper body strain, but be sure to let the momentum from your jump and shrug send the weight upwards and your arms won’t (and shouldn’t be!) be pulling the weight! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mini Crustless Quiches are a great “make ahead” recipe that will keep giving nutrition and early morning convenience for several days after baking. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Nothing is given to man on earth – struggle is built into the nature of life – and the hero is the man who lets no obstacle prevent him from pursuing the values he has chosen. ~ Andrew Bernstein

Essential Element: Unexpected life challenges can pose a heavy burden.  Developing emotional fitness should happen before you need it. [click here to read Spark Insight: The Value of Struggle]

Journal: Prevention takes some serious woork – but a preventative mindset can save you heaps in the long run. Knowing your values and living by them in the less challenging seasons builds your strength for the more trying ones. Define your top three life values today in your journal.  Start by writing down the top ten people you most admire, and the main value they live by that you admire in them.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Sometimes, the only thing standing between you and a daily salad is all that chopping! Don’t let that be the case this week. Start your week off with your fridge full of Chopped Salad and you’re all set for the next 3-4 days!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
The Sott’s Press is a challenging movement. If you can master this, your spine and your posture will REJOICE! This will help undo all that time you spend sitting at the computer. [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day:

Essential Element:  And, lo and behold, the afternoon nap turns out to be 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 here to read Spark Insight: Restorative Sleep]

Journal:  Napping is difficult for so many people – yet it’s one of the greatest things we can do for our mental and physical health – all of us.  This week – challenge yourself by giving yourself a mandatory mid-day rest. Make it a goal to get 4 naps in – 10-20 minutes each. They can be whenever you like – late morning – mid afternoon – even two on the same day. Give it a fair shot – and at the end of a day you’ve napped, write in your journal  how those hours post-nap went.    [Click here for additional Journal exercises]

IGNITE YOUR DAY – Monday

by admin
FUEL:  Dish of the Day:
Banana Almond Flour Waffles A filling and nutritious breakfast (especially topped with chopped raw nuts). Probably not going to work preparing this as a mid-week, school day breakfast, UNLESS, like this video shows, you make them whenever it’s convenient, and store in the freezer in Tupperware and simply pop one in the toaster oven (you have a toaster oven, right? If not, get one, they’re very useful).  [Click here for additional Recipes]

 

 

AIR:  Movement of the Day:
Jumping Lunges  Just in case you didn’t think lunges were hard enough, here world class Crossfit Games veteran athlete and wellness warrior, Dr. Ryan Hewitt, demonstrates a great lower body and core aerobic challenge.  [Click here for additional Workouts]

 

SPARK:  Journal of the Day:
Quote of the Day: You don’t actually get stronger when you’re in the gym. It’s what you do (before and) after your workouts that’s the real key to growth. ~ Kris Bierek
Essential Element.  When you wake up, what’s happening? Mad rush for shower and out the door? What would your day, your week look like if you consistently woke up 15-30 minutes earlier and…read, prayed, planned, walked the dog (instead of just letting him out the back door)?  [click to view Spark Insight -  Morning Rituals] Journal: Write down your goal time for getting up this week (remember last week, you started going to bed earlier – now leverage that extra rest into ‘first thing in the morning “me” time.’ Write three things you’ll do upon waking up earlier. Then do them.     [Click here for additional Journal exercises]

IGNITE YOUR DAY – Wednesday

by admin

Meal of the Day (MOD): 

  • Did you get any apple picking in this season? If not, swing by your local farmer’s market and grab some crisp apples for this great Apple Pear Pecan Salad.

Workout of the Day (WOD): 

  • Warm Up: 200 m Jog followed by 2 rounds – 10 m Bear Crawl, 20 Jumping Jacks
  • Workout: Front Squat, Dead Hang Pullup
  • Instructions: 3 sets of 3 reps per movement: complete all sets of one movement before progressing to the next. Select heavy weights for each movement (add weight to pull-ups only if all reps can be completed without challenge). Increase weight between sets as necessary.
  • Challenge: Hand Stand Pushups – as many as you can get in 5 minutes.
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Journaling of the Day (JOD):

  • Quote of the Day:
    “When I started counting my blessings, my whole life turned around.” 
- Willie Nelson

  • Journaling Exercise:
    In all situations we can choose to allow stress to build in our hearts and minds, or let gratitude fill our growing minds and spirit. Reflect on a time you observed someone turn a stressful situation into a civil, reasonable one. Consider a time when you have done the same. 

IGNITE YOUR DAY- Sunday

by admin

Meal of the Day (MOD):

Workout of the Day (WOD): 

  • Warm Up:  5 minute Jog
  • Workout:  Sprints, Jump Overs, Sit-Ups.
    Directions: 5 rounds. Run as fast as you can for 10 seconds, then either 20 Jump Overs or jump as high as you can and tuck your knees repeatedly for 15 seconds. Then do 20 sit-ups.
  • Challenge: 100 Jump Squats
  • OR Active Recovery (Rest Day): Tough workout yesterday? Try some active recovery like a breathing walk or a roll and stretch.

Journaling of the Day (JOD):

  • Quote of the Day:
    “He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” – Epictetus
  • Journaling Exercise:
    It would do our heads and hearts well to rest our wallets regularly, recognizing what we already have. How can you simplify your spending this week, making use of what you’ve already purchased?