IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 49 of the 100 Day Challenge! We’re taking it to the next level gang! Burpee Pull Ups! This challenging Tabata will have you feeling seriously accomplished today! Sore… but accomplished!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spicy Sausage & Spaghetti Squash A delightfully balanced meal and to top it off, you’ll love how FUN and different this veggie is!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: If I have ever made any valuable discoveries, it has been owing more to patient attention than to any other talent.  ~ Isaac Newton

Essential Element: We must take control of the economy of our limited resources if we wish to experience a sense of balance in our lives [click here to read Spark Insight: Balance].

Journal:  What new discoveries have you made in your friendships lately? List in your journal three of your closest friends – those with whom you talk frequently. Jot down what new thing(s) you’ve learn about them in the last month.  If nothing: Devote some minutes to ‘patient attention’ in your conversations with these three people. If many: Congratulate yourself on being one patiently attentive friend.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 19 of the 100 Day Challenge! Tabata your upper body today with Push Presses. Dr. Franson uses the barbell, but you can also modify with Kettlebells[Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for a simple snack? Your answer is here! Our Dried Pear Crisps are delightful! Be sure to enjoy with a handful of almonds or mixed nuts to add some healthy fats to your day!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The unthankful heart… discovers no mercies; but let the thankful heart sweep through the day and, as the magnet finds the iron, so it will find, in every hour, some heavenly blessings!  ~Henry Ward Beecher

Essential Element: Too often we become totally associated to our outcomes – what we are getting out of something. If we tend to associate too strongly to our outcomes, our lives will be an emotional roller-coaster, vacillating between elation and depression.  [click here to read Spark Insight: Gratitude] 

Journal: The simple law of attraction states that ‘like attracts like’. If our lives are ‘… discovering no mercies…’ we’d do well to look at our habitual thought patterns. Are we practicing gratitude for the things we DO have, or consistently focused on what we DON’T have? As you move though your day – take each meal time to articulate a few things you are grateful for. Jot the most memorable ones in your journal tonight.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Back Squat. It’s important to focus on your form during this Olympic Lifting move. And once you’ve got it down, the squat component will translate into several more of your Bonfire exercises! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
By now, we’ve hammered home the importance of Plants, Fats, and Protein at your daily meals. Take a look at Dr. Paul’s beautiful, balance lunch today!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Early morning hath gold in its mouth. ~ Benjamin Franklin

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 morning look like for you? Use your journal to map out your current wake-until-departure time – in 15 minute increments. Then circle the segments that currently create stress in your morning. What could you change within each of these trouble spots? Envision how you can distress the time and grant peace to your morning.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Knees to Elbows: Don’t worry if you can’t get your knees all the way up to your elbows – keep trying, the core work is fantastic as well as keeping your shoulders strong and healthy through the extended range-of-motion. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Don’t let Easter be an excuse to fall into bad snacking habits! Prepare these amazing Hard Boiled Eggs with Fresh Pesto for your holiday guests and celebrate your health this season too! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: What lies in our power to do, it lies in our power not to do. ~ Aristotle
Essential Element: A Bonfire Vital Behavior is to align your schedule with your Innate Values.  Create a schedule that accounts for the time that is regularly reserved for serving what and whom you value. [click here to read Spark Insight: 'Balance']
Journal: How are you spending your energy? More importantly – with whom? On an average week, who are the top five people you spend the majority of your time with? List them in order of amount of time spent.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Give yourself a break tonight and try this super-simple, super-tasty chicken recipe! Quick & Easy Gourmet Chicken you will learn to have greater respect for the everyday chicken thigh! [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Your Goat  It’s goat time – what do you avoid when exercising? Running? Sit Ups? Push Ups? It’s time to kill that goat.    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When your heart speaks, take notes. ~ Judith Campbell
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 'The Art of Gratitude']
Journal: By writing things down, we develop the muscle of gratitude. Exercise that muscle today by writing out three things you’re grateful for: one that’s newly purchased, one that’s an old favorite, and one that is homemade! [Click here for additional Journal exercises]

IGNITE YOUR DAY – Saturday

by admin
Dish of the Day:
Yummy Quinoa with Raisins and Nuts  Quinoa, although perceived as a grain, is actually a highly nutritious (and gluten-free) seed. This is an “oatmeal-like” breakfast, but much more nutritious.  (Click here for additional recipes)

Movement of the Day:
Dumbbell Press So simple, yet a great upper body/shoulder strengthening exercise when done standing (don’t do sitting unless confined to a wheel chair or recovering from a knee injury). Combine with Burpees and you’ve got a great 10-12 minute workout:  5-10 Burpees combined with 10-15 Dumbbell Presses, for 4-5 rounds, no stopping. (Click here for additional workouts)

Journal of the Day:
Quote of the Day: “Through rest…we remember from where we are most deeply nourished, and see more clearly the shape and texture of the people and things before us.” ~ Wayne Mueller
Essential Element: Miracles happen when we stop to listen to those around us.  [click to view Spark Insight - Rest and Repair]
Journal: List five of the people whom you frequently talk to; next to each name, leave space for jotting one thing you will hear from them today…   (Click here for additional journaling exercises)

IGNITE YOUR DAY – Wednesday

by admin

Meal of the Day (MOD): 

  • It’s party season! Get some cute little holiday Dixie cups and bring this glorious Chocolate Mousse as fun treat. People won’t believe it’s good for you!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “Nothing contributes so much to tranquilize the mind as a steady purpose — a point on which the soul may fix its intellectual eye.
” ~ Mary Shelley
  • Journaling Exercise:
    People perform best when given clear standards. Standards provide clarity, accountability, and the opportunity for feedback. List three figures – whom you know personally or from afar – who operate with a consistent focus on their standards.

IGNITE YOUR DAY- Monday

by admin

Meal of the Day (MOD):

Enjoy this delicious Spicy Cauliflower Celery Soup. Let it warm you up as it starts getting colder outside. 

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “You cannot create what you want by moving away from what you don’t want.” – Robert Fritz
  • Journaling Exercise:
    To create change, we’ve got to know what we are looking for. List the top 3 things you’d like to change about your workday. How would you like these to look instead?