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]
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]
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]
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
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]
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]
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]
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 LungesJust 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]
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.
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.
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.
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?