IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 78 of the 100 Day Challenge! Dr. Franson joins an enthusiastic group at Reebok Crossfit 1 for some Tabata Sit Ups! An exciting work out on so many levels, as Reebok is a partner in our 100 day challenge! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Finding new ways to cook and season simple vegetable side dishes is always a challenge, but not with our Steamed Squash with Italian Herbs!  Steaming is quick, easy and it preserves nutrients, so enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When you arise in the morning,
think of what a precious privilege it is to be alive -to breathe, to think, to enjoy, to love. ~ Marcus Aurelius

Essential Element: Every day you get to decide if you will start rushed, anxious and stressed or relaxed, connected and inspired [click here to read Spark Insight: Morning Rituals].

Journal: In your journal – write down the top three typical thoughts you have upon waking. Are they rushed cluster of days plans? Rehashing of events from the day before? Gratitude for the day that’s ahead? After jotting down the usual – consider what it might look like to wake a few minutes earlier and give life a few moments to itself. Think – pray – give thanks – refocus on your purpose. Consider including this as a part of each morning this week. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 47 of the 100 Day ChallengeSumo Deadlift Tabatas today! A variation on the tried and true Dead Lift, the Sumo Deadlift has a wider stance and more importantly involves a squat. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mashed Cauliflower! It looks just like mashed potatoes but without the harmful starches! Try them out on your family or guests this week and enjoy their delighted reactions! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Don’t just let your business or your job make something for you, let it make something of you. ~ Jim Rohn

Essential Element Become deliberate in the allocation of your assets.  Do not leave it to chance or resort to living in response to the world’s beckon call.  Pro-active management of your gifts is the surest way to enjoying a balanced life in an un-balanced world [click here to read Spark Insight: Balance].

Journal:  Do you see your vocation simply as a way of making money? Or do you see your position as an essential component of making you who you are? Who do you connect with at work? What gifts of your do you use? Jot down in your journal three ways you’ve seen yourself grow as a result of being at your current job.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 17 of the 100 Day Challenge! You can’t say too many positive things about this fantastic exercise. The Overhead Squat is a full body, full range-of-motion, demanding yet safe exercise, that is easily modified by  holding a piece of PVC, or simply holding your hands overhead. Dr. Tony Del Angel says, “If you can do an overhead squat correctly, you can do any exercise you want.  Period!” (For more on what Dr. Del Angel says about the Overhead Squat, click here.)  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
The Best Tacos: We’ve added venison to the filling and with an option for a lettuce ‘tortilla’, you’ve got yourself a new, Bonfire approved twists to your favorite, traditional Mexican dish! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.  ~W.T. Purkiser

Essential Element: As James Macdonald says, your heart is like a bucket that you fill with your attitude.  You never get to see what’s in the bucket until you bump it and its contents spill out. On this journey called life there will be plenty of bumps.  What will spill out of your bucket. [click here to read Spark Insight: Gratitude] 

Journal: What is one of your greatest strengths?  Have you given thanks for it lately? Remind yourself that, even if you’ve done the hard work of cultivating this gift,  at it’s very root it was a gift – and still is. Is it your capacity to organize? To empower? To assist? To teach? To listen? Write down in your journal what it is – and one way you’ll use it to bless the life of someone else this week.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Kettlebells have amazing versatility. If you think they’re just for Swings… break out of your exercise rut this week with the Kettlebell Push Jerk.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
If you’re lucky enough to live near the Shore, take advantage of your local provisions and throw that seafood into a steaming pot of Bonfire Fish Chowda[Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  When you have a problem, no one says you should ‘stay awake on it. ~ Matthew Walker

Essential Element: Late night television, the internet, 24 hour drive-thrus, and 60-hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring.  If you are like most people, your body expects and requires more sleep than it gets.  [click here to read Spark Insight: Restorative Sleep]

Journal:  A great indicator of a tired human being is the capacity to fall asleep in down time. Take a quick inventory of your last week: Where was there down time? Did you capitalize on it by deciding to take a nap – or  did you attempt to do something ‘restful’ and wind up falling asleep? Look at the week coming up. Write down three 20 minutes spaces you can afford your self some real rest.  [Click here for additional Journal exercises]

5 Biggest Lies in Weight Loss

by drstephen

In order to achieve the results that you want, you’ll have to change the way that you think.

One of the most commonly ‘Googled’ phrases of all time is “weight loss”.  There is arguably more information about weight-loss, dieting and exercise available on-line than any other health-related topic.  There is more money spent and more time invested by millions of people every day on the topic of weight loss and dieting than in any other time in history.  Yet obesity rates skyrocket and the resulting chronic diseases that it creates flourish.

Clearly, the problem is not lack of information – but rather lack of transformation.

Transformation can only take place with consistent new behaviors performed over time.  The key phrase here is “over time”.  Real positive change only happens when we start right strategies and stick to what we started. In order to stick to new behaviors, we have got to start with a new understanding.  These paradigm shifts are critical to lasting change – the driving force of better outcomes.

In order to slay the dragon of weight loss, you must start with the understanding that obesity is the result of Chronic Hormone Imbalance.

The body fat accumulated with obesity (called adiposity) is a symptom of Chronic Hormone Imbalance.

There is a symphony of hormonal interactions that biochemically control your metabolism and your resulting health and function.  The critical hormones at play here are Insulin, Glucagon and Cortisol. The interplay of these three factors largely control how you look, feel and function. Specifically, these hormones determine whether you are in Fat Storage Mode or Fat Burning Mode.

Mastery of these hormones is the path to achieving your Ideal Weight – for a lifetime.

There are as many beliefs that are absolute pit-falls for those that are trying to conquer obesity.  Here are the most egregious of them all:

1.      “Obesity runs in my family”

2.      “I will work it off at the gym”

3.      “If I eat Low-Fat foods, I’ll lose weight”

4.      “If I just eat less I’ll lose weight”

5.      “Sleep is a luxury and has nothing to do with my body weight”

If you believe what everyone believes, you will do what everyone else does.  If you do what everyone else does, you’ll get what everyone else gets: FAT.

For a compelling and complete overview of The Bonfire Health Wellness Weight-loss Solution watch the 15 Pounds Healthier in 15 Weeks Workshop.

  • You will learn how to conquer the habits that locking your body into Fat Storage Mode
  • You will gain an understanding of food choices that promote fat burning and muscle building
  • Learn the secrets to food timing that drive real body changes
  • Discover the causes of “belly fat” and finally lose your Stress Gut
  • Achieve your Ideal Weight and stop chronic disease in its tracks
  • Create the body that you’ve always wanted
  • Unlock the keys to looking good, feeling great and functioning better

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Alexis gives us a great reminder that integrating movement into your day is essential! Her Burpee breakdown can easily fit into anyone’s schedule, so no excuses!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Balance that plate tonight with Spicy Sausage & Spaghetti Squash! Protein, vegetables, and healthy fats… this dinner has it all, including reasonably priced ingredients and a fast execution! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: In other living creatures the ignorance of themselves is nature, but in men it is a vice. ~ Boethius
Essential Element How do you spend your money?  In order to achieve the illusive state of balance in our lives we must reconcile the discrepancy between what we value and how we spend our resources. [click here to read Spark Insight: 'Balance']
Journal: This week, audit your spending. At the end of each day, right down what you spent your money on through the day. After each days expenses are recorded, circle the ones your proud of, a line through those that your neutral towards, and an x over the ones you’d rather your spouse/family didn’t know about.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Start your day off right with a balanced plate! Dr. Paul reminds us of the importance (and ease) of including healthy fats, complete protein, and greens with his Poached Eggs and Avocado with Green Smoothie breakfast.   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Take on a Pistol challenge today at the end of your workout! These one legged squats are a terrific way to target and strengthen specific lower body muscles. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Each day comes bearing its own gifts. Untie the ribbons. ~ Ruth Ann Schabacker
Essential Element:  We should be careful not to take for granted others – or miss the opportunity to recognize them for who they are to us. [click here to read 'The Art of Gratitude']
Journal: Who has supported you lately? A co-worker? Friend? The front desk assistant at the gym who’s cheerful in every interaction? Who has offered their ear, their resources, their aid? Write a note to someone you’ve received from lately – but have yet to recognize for their gift.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Thursday

by admin
Dish of the Day:
Bonfire Fiesta Salad Salads are the mortar of the meals you build, especially lunch and dinner. Get your routine down for making large batches of salad mix (without dressing), and your life and health will benefit enormously.  (Click here for additional recipes)

 

Movement of the Day:
Jack Knives  I know, Dr. Stephen makes everything look easy, but this variation of the “Crunch” is a core builder. Alternate with sets of push ups, squats, and pull ups for a total body workout (sets of ten each for 4-5 rounds, no stopping). (Click here for additional workouts)

 

Journal of the Day:
Quote of the Day: The ability to simplify means to eliminate the unnecessary so that the necessary may speak. ~ Hans Hofmann
Essential Element: Our personal consumption can become so routine, we often forget to consider what is necessary. [click to view Spark Insight - Rest and Repair]
Journal: Take inventory of your life. List the top five things you couldn’t live without. Then list five things you probably could do without.  (Click here for additional journaling exercises)

IGNITE YOUR DAY – Monday

by admin

Meal of the Day (MOD): 

  • Pop this treat in a jar for your ride to work, or like our Team Member MJ, a ride across the country!  The Cruise Control Smoothie is tart and sweet, and best served chilled.

Workout of the Day (WOD): 

  • Warm Up: 50 Thrusters with PVC
  • Workout: Wall Ball, Russian Kettlebell Swing
  • Instructions: Alternating sets of wall balls and Russian kettlebell swings (at or just above eye-level) in a decreasing rep scheme – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 wall balls + 10 Russian kettlebell swings, 9 wall balls + 9 Russian kettlebell swings…), focusing on technique, range of motion, and core stabilization throughout, rather than speed. Record weight used and time to complete.
  • Challenge: 25 Handstand Push-Ups (focus on technique and range of motion, not speed)
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Journaling of the Day (JOD):

  • Quote of the Day:
    “We often think of our values as lofty qualities that are called upon when we face harrowing circumstances, rather than a source of fuel driving our behaviors each and every day.” ~ Annie Perrin
  • Journaling Exercise:
    Reflecting on our values motivates the behaviors most congruent with who we are at our best. Who are you when you are operating as your best self in your workplace? Name three traits you exhibit when living like this. What life values do these traits represent? (ie. I am well-rested and able to fully focus on the people and tasks I interact with. Value: Presence).


 

IGNITE YOUR DAY- Saturday

by admin

Meal of the Day (MOD):

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “Habits are safer than rules; you don’t have to watch them.  And you don’t have to keep them, either. They keep you.  ~Frank Crane
  • Journaling Exercise:
    Successful habits are like great friends: They walk with us through all seasons of life, keep us in line when necessary, and enable us to have a better time with them than we ever could without them. What great practice have you dreamt of, hoping it would someday be a regular part of your life? Why not start now?