IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 77 of the 100 Day Challenge! Side Planks. A classic core strengthener that takes a lot of inner discipline! Push yourself today and stretch your physical limits! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Coconut Shrimp and Broccoli Slaw. Try this favorite that you normally reserve for ordering out! And don’t forget the slaw! This combination will have your eating in from now on! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed. ~ Edmund Vance Cooke

Essential Element: Practice an eFast (no electronics) 30 minutes before bed – in fact, keep the TV, Blackberry and computer out of the bedroom all together. Journal, pray or visualize a better tomorrow and be grateful for today [click here to read Spark Insight: Restorative Sleep].

Journal: A great way to ‘kick every worriment out of the bed’ is to kick every worry out of your head before getting into bed. Use five minutes of time before bed this week to jot down your thoughts on paper. Anxious thoughts -  gratitudes from the day – things you are looking forward to tomorrow –put them all on paper. Free your mind and watch you body follow suit…    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 46 of the 100 Day ChallengeGood Mornings are a perfect way to start celebrating your 4th of July! Have a fantastic Independence Day and make sure your holiday BBQ is a healthy and happy affair! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Paleo Coconut Walnut Bread is an excellent alternative to the many tempting pastries lurking around! Be prepared with a healthy snack and stay ahead of the curve! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The more choices we have, the greater the need for focus. ~ Tom Butler Bowdon

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.  This disparity is often at the root of most emotional and psychological stress [click here to read Spark Insight: Balance].

Journal: When our values are defined, our choices become clearer. I.E – Value: Health /Fitness – Choice: Pack a lunch rather than buying lunch out. In each of the seven lifetime value accounts – following a road map is better than aimlessly hoping we’ll choose what’s best at every turn. Give yourself a road map. Determine your three highest life values. As decisions arise, consciously ask yourself: Is the choice I’m about to make in alignment with these three things?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Day 16 of the 100 Day Challenge! Don’t do your Tabatas alone! See the power of teamwork below as Dr. Paul is seen doing a Ring Hold Tabata at Crossfit Cape Ann. Because there was a limited number of rings for the amount of people, this is somewhat of a modified Tabata in that it was done in twenty second intervals (instead of the customary 20 seconds of work, 10 seconds of rest).

CFCA owners Jon and Karen Conant are getting their team together for the Bonfire Mauli Ola 100 Day Challenge Crossfit “Throwdown” at the closing party on the beach in Hampton, NH this August. Will you be there? Come watch, come participate, come have fun – IT’S A BEACH PARTY with psycho Paleo Crossfit health fanatics! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Wicked Good Chicken Salad is a fantastic lunch to fuel your afternoon. Make a generous batch and be prepared to make positive, forward-thinking, healthy decisions this week! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: God gave you a gift of 86,400 seconds today.  Have you used one to say “thank you?”  ~ William A. Ward

Essential Element:  Our ability to choose our response to a situation is a learned skill.  Like a muscle, it requires time and practice to develop strength and coordination. [click here to read Spark Insight: Gratitude] 

Journal:  Whom at work do you silently appreciate? Whose steady presence provides stability and consistency in your workplace? These are the people that usually go without thanks. Write down the names of those in your workplace that provide that steady presence– and dedicate a few seconds of  your coming week to thanking them out loud.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
If you have any negative feelings about Brussels Sprouts, its time to give them another try! These little wonders are full of nutrients and we’ve got a ton of exciting ways to prepare them! Cook up Brussels Sprouts with Bacon tonight and see just how right we are!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
The Shoulder Press Progression is a simple, yet solid full range-of-motion exercise for the shoulder but that also engages the entire upper body (if done standing – don’t do sitting). Give them a try in your regular weekly or biweekly rotation. [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day:
Quote of the Day: Sometimes the most urgent and vital thing you can possibly do is take  a complete rest. ~ Ashleigh Brilliant


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: A few hours of extra sleep, a coffee shop visit spent gazing out the window,  a morning of reading and writing. Pick one morning this week. Take your journal, the book you are reading, and hide out somewhere  – away from the craziness of daily life. Then go to the next blank page in your journal and fill it up. Let yourself unpack something you’ve been inspired by, challenged with, or intrigued by this week.  Let your brain nourish something in your that might otherwise continue to lay dormant.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Not feeling this Spring weather? Don’t worry, Fall’s just around the corner and that’s all the excuse you need to whip up Dr. Paul’s Pumpkin Pie!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Sott’s Press is another one of those pesky, challenging movements, but so worth the effort! 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:
Quote of the Day: One must have the adventurous daring to accept oneself as a bundle of possibilities and undertake the most interesting game in the world – making the most of one’s best. ~ Harry Emerson Fosdick
Essential Element: The world often places demands on our resources with seemingly no regard for our values.  This pull between worldly demands and our inner voice can create a tension that is overwhelming if we don’t recognize it.  Being mindful of this dynamic is the first step towards Mindset Mastery. [click here to read Spark Insight: 'Balance']
Journal: In order to live our best lives, we must know what we want them to look like. Today, write out what your ideal day would look like. Write out its events, the the people it involves, the places you go. Take the last few minutes and envision the person you want to be as you experience, respond to, and embrace this sensational day.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Our passionate and motivated team member, Brandon, demonstrates his perfect form and dedicated skill (and soon to be yours!) with the ever handy Sumo Dead Lift[Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking to spice up your daily salad? This Raw Cashew “Parmesan Cheese” is so simple, so flavorful, and adds some quality nutrients to any dish!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Do not spoil what you have by desiring what you have not; but remember that what you now have was once among the things you only hoped for. ~ Anonymous
Essential Element: We can choose to be grateful. In any situation, we can choose to allow stress to build in our hearts and minds…or let gratitude fill our growing minds and spirit. [click here to read 'The Art of Gratitude']
Journal: Write down three things you have today that you did not have a year ago – three more that you didn’t have five years ago – and three more that you didn’t have ten years ago. Sit back and look at this list – and realize how much you’ve got! [Click here for additional Journal exercises]

IGNITE YOUR DAY – Wednesday

by admin
Dish of the Day:
Greens and Bacon This unexpected but simple breakfast is chock full of phytonutrients, antioxidants, and fiber – PLUS it’s yummy (as Lis likes to say, “everything’s better with bacon’’).      (Click here for additional recipes)

 

 

Movement of the Day:
Jump Rope  Perhaps the cheapest piece of “No Gym Necessary” equipment you can get that yields a huge dividend in the form of increased fitness (especially relative to the time it takes to get to fatigue), is of course the timeless jumprope. If you suck at jumping rope, join the club – we all did when we started.  (Click here for additional workouts)

 

Journal of the Day:
Quote of the Day: The rhythm of life for countless people…emerges as one that oscillates between driven achievement and some form of mind-numbing escape. This crazed rhythm increasingly poisons…our relationships and our quality of life. ~ Tilden Edwards
Essential Element: 
Rejuvenate your brain and body by participating in something for the sake of the activity itself – rather than what it produces. [click to view Spark Insight - Rest and Repair]
Journal: Write down three favorite ‘activities’ in which you lose all sense of time.   (Click here for additional journaling exercises)

IGNITE YOUR DAY – Sunday

by admin

Meal of the Day (MOD): 

Workout of the Day (WOD): 

  • Warm Up: 3 rounds – 10 Mountain Climbers, 10 Slide Unders
  • Workout: 400 m Run/500 m row relay
  • Directions: Complete 8 rounds Running 400 m (1/4 mi), resting between rounds only as long as it took you to run the preceding 400 m. If you have access to a rowing machine, you may substitute with eight 500 m rows and one minute rest between. Record times and rest intervals.
  • Challenge: Jump Squats – as many as you can get in 2 minutes
  • Active Recovery options: Breathing walk or Roll and Stretch

Journaling of the Day (JOD):

  • Quote of the Day:
    “Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world.” – Sarah Ban Breathnach
  • Journaling Exercise:
    We choose our perspective – and every day the world offers opportunities for us to stand in awe. We must only be ready for them. Reflect on an instance that occurred within the past week that you wound up thinking about more than you expected. Write down why has that moment has held such significance to you.