IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 79 of the 100 Day Challenge! Dr. Franson starts the day with a High Knees Tabata! And his kiddos aren’t far behind! Get your family involved in your workout today. Its a great healthy habit to start at any age!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Poached Eggs with Avocado and Green Smoothie. An amazingly energizing and balanced breakfast! It might not seem intuitive to have so much ‘green’ on your plate first thing in the morning, but it’s time to re-program! These green nutrients will revolutionize your morning! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: America’s number one energy crisis is Monday morning. ~ Unknown

Essential Element: Get out of your rut. If your morning routine looks more like survival of the fittest and a race against the clock, it is time to take back your morning [click here to read Spark Insight: Morning Rituals].

Journal: What does a typical Monday morning look like for you? Is it a race to get out the door, coordinating the week in your head as you speed to work? A morning ritual that stays consistent seven days a week does magic for our Monday mornings – and each morning in general!  Write out in your journal three components to your ideal morning –– then take this week to implement those three elements into each days start. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 18 of the 100 Day Challenge! Hand Stands are a fun way to switch up your Tabatas today! Strengthen those shoulders during your intervals and if you’re feeling particularly strong, turn them into Hand Stand Pushups, you overachiever! Take a look at the Franson Family Chiropractic staff making time for the 100 Day Challenge right in the office! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
A simple, protein packed salad to jump start your afternoon or add greens to your dinner! Our Tuna Spinach Salad is sure to become a favorite! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.  ~ G.K. Chesterton

Essential Element: On a personal level you get to choose your attitude.  Your attitude is a set of beliefs that are developed over time.  Your attitude reflects your chosen belief system and dictates your behaviors and feelings.  [click here to read Spark Insight: Gratitude] 

Journal:  Emotions follow actions. Sometimes our heads get so tied up in the tasks, appointments and duties of the day, we don’t make time to sit and let ourselves recognize the tiny wonders that surround us. Take 5 minutes and sit in quiet somewhere today- a coffee shop, by the water, even in your room. Look around at life. Notice the things that give you pause. Let yourself marvel at them for a minute …. then jot them down your journal.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
This Greens and Bacon breakfast, made with kale, spinach, chard, and broccoli can easily be varied depending on what you have on hand, and is extraordinarily high in phytonutrients, antioxidants and other micronutrients essential for health.  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Your quads and gluts will get more focused attention with a single leg squat! Try these Pistols and you’ll see what we mean… [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: Do not shorten the morning by getting up late; look upon it as the quintessence of life, as to a certain extent sacred. ~ Arthur Schopenhauer

 

Essential Element: Utilize the 21 Day Rule to click back the alarm clock for an earlier morning wake-up. Set your alarm for a 15 minute earlier wake-up for 21 days in a row. [click here to read Spark Insight: Morning Rituals]

 Journal:  Waking early is not the easiest of disciplines – especially for the natural night owl. Yet the benefits are numerous – and can only be discovered by one willing to rise early enough to meet them. If you are a natural morning person – list three things you relish about the morning. If you are not, write down three things you’ve been told that mornings offer – then choose one to test these truths this week.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Start your day off right with the Super Green Girvan Smoothie! Throwing all these nutrients in a blender is SO simple, and it will make an enormous impact on your day.    [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Inch Worms: As Brandon shows us, this exercise can fit seamlessly into your morning, and even into your kitchen! Get motivated to fit in some extra movement today. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: He that would be superior to external influences must first become superior to his own passions ~ John Milton
Essential Element: Time is the ultimate equalizer.  Regardless of age, gender or income we all have exactly the same amount of time to invest every day. [click here to read Spark Insight: 'Balance']
Journal: How are you spending your time? Are you balancing your service of others with your self care? Are you letting your own passions and hobbies rule over your responsibilities? Take a few minutes and write down the five places you spend the most time during an average week.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Take a stab at your Wall Ball Cleans today. A full body workout, this functional skill will increase performance not only in your workouts, but in your everyday movements as well. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Missing the tradition of pancakes in the morning? Try our Bonfire approved Breakfast Zucchini Pancakes! All the deliciousness and none of the gluten! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When something does not insist on being noticed, when we aren’t grabbed by the collar or struck on the skull by a presence or an event, we take for granted the very things that most deserve our gratitude. ~ Cynthia Ozick
Essential Element: Too often we take for granted the very capacities that allow us to function in daily life. [click here to read 'The Art of Gratitude']
Journal:  Stick a piece of paper in your pocket – or someplace you can keep with you through the day. At the top of each hour, take it out and write down one ordinary, everyday something that you are grateful for. People, places, things, flavors, surprises, etc. Before bed, pull it out and put it someplace you can look at it through the week.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Friday

by admin
Dish of the Day:
Perfect Breakfast  It’s so important to start your day with a healthy breakfast. Dr. Paul is fond of saying “To be healthy, you must own breakfast.” This omelet and Green Smoothie combo is the perfect balance of plants, protein and healthy fat.  (Click here for additional recipes)

 

Movement of the Day:
Bench Dips Coffee tables work great if you’re stuck inside for your workout. Combine bench dips with push ups, sit ups, and squats, and you’ve got yourself a solid, full-body workout. Ten reps each exercise for 4-5 rounds, no stopping.   (Click here for additional workouts)

 

Journal of the Day:
Quote of the Day: “Take rest; a field that has rested gives a bountiful crop.” ~ Ovid
Essential Element: No one can pour water from an empty pitcher. In order to give life to those around us, we must receive life for ourselves. [click to view Spark Insight - Rest and Repair]
Journal: Write down three daily rhythms that would grant you fifteen minutes to yourself (such as reading for 15 minutes before kids get up, listening to 15 minutes of music during your commute, going for a 15 minute walk at lunch, etc.)    (Click here for additional journaling exercises)

IGNITE YOUR DAY – Tuesday

by admin

Meal of the Day (MOD): 

  • Bethany and Jesse made these Brussel Sprouts with Bacon as a Thanksgiving side dish, and her whole family agreed that bacon is an ideal conveyance method for brussel sprouts. Try adding carrots and onions or other veggies to add some color (also known as nutrients).

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “Let each become all that he was created capable of being.” ~ Thomas Carlyle
  • Journaling Exercise:
    Each of us possess the capacity to surprise ourselves with what we are physically capable of. When was the last time you surprised yourself – pushing further and accomplishing more than you expected? How did you feel after it?


IGNITE YOUR DAY- Sunday

by admin

Meal of the Day (MOD):

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “Health is a state of harmony between the body, mind and spirit.  When one is free from physical distractions, the gates of the soul open.”  ~B.K.S. Iyenga
  • Journaling Exercise:
    Regular time to attend to the health of our souls will not be made for us. We must make it ourselves. Where in your week will you give yourself time to come away from ‘pouring-out’ and instead allow yourself to be ‘poured-into’?