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]
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]
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]
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]
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]
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]
Movement of the Day: Bench DipsCoffee 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)
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).
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?
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’?