IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 82 of the 100 Day Challenge! Row, row, row your Tabata today with Renegade Rows! This is one of those exercises you’ll be talking about all day… and feeling all week!  A terrific, full body challenge. Good Luck!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dough-y bread and wheat-filled tortillas won’t slow down your afternoon! Our simple Lettuce Wraps are satisfying and nutritious. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Lose an hour in the morning, and you will be all day hunting for it. 

~ Richard Whately

Essential Element: Enjoy something that you’ve been missing because you “don’t have the time”. Create the time. Do something that connects you with your bigger purpose [click here to read Spark Insight: Morning Rituals].

 Journal:  Often our morning hours can be some of the most precious. However,  such time doesn’t simply become beautiful on its own. It takes some intentionality to make  our mornings meaningful. Make the first hour of your morning count by  consider what your most important elements of each day are. Then make a mini-morning plan – scheduling a few of these valuable events in an early morning hour. Journal your response to the effect of early morning productivity on your day. [Click here for additional Journal exercises] 

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 50 of the 100 Day Challenge! WAY TO GO! We’re halfway there! And what better way to celebrate than with a challenging Tabata Farmer’s Carry?! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Tickled Pink Ginger Kraut  Add something fermented to your day! Your tummy with thank you! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The Chinese pictograph for ‘busy’ is composted of two characters: heart and killing. ~ Brother David Steindl-Rast

Essential Element: Fight the urge to “catch-up” on everything and simply “be” [click here to read Spark Insight: Rest & Repair].

Journal:  The same thing that’s making you ‘busy’ may indeed be the same thing that’s killing your heart. Interesting huh? This week – instead of being ruthless with your schedule, how about being ruthless on your schedule. Find out what’s making you busy – and get rid of half of it. Write down in your journal the things you will consciously give up this week – giving your heart back some life. Then share one of your wise actions with us by commenting on Today’s post.  Let’s encourage each others as a tribe by our sharing our own small steps in the right direction…  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 20 of the 100 Day Challenge! You’ll find it easy to make time for find time for a quick rendezvous with Tabata Sit Ups today! If you’re looking to take it up a notch, add some weight, as Dr. Franson demonstrates for us below.   [Click here for additional Workouts]

 

FUEL  ~  Dish of the Day:
Time to start gathering recipes for your garden harvest! Try the delicious combination of our Heirloom Tomato Salad! And don’t worry… you can always visit your local farmers market for these veggies if they’re not growing in your backyard!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Silent gratitude isn’t much use to anyone.  ~ G.B. Stern

Essential Element: If we experience support, we must choose to recognize it and be grateful.  We should be careful not to take it for granted and miss the opportunity to recognize others for the support. [click here to read Spark Insight: Gratitude] 

Journal: The members of our family are the ones who need to hear our appreciation the most. They are the ones who are consistently do life with us –whom we have a daily give and take relationship with. List in your journal the members of your immediate family, then take a few minutes to brainstorm how you might be creative in telling/showing them what you appreciate about them this week.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Our Veggie Frittata is another amazing way to add a heaping dose of vegetables to your breakfast! You can use our recipe or feel free to add whatever veggies your have in the fridge! We’re all about not letting those greens go to waste! [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Jack Knives are an incredible core builder. And you don’t need any equipment but yourself! Click here to watch Dr. Stephen demonstrate… but keep in mind… they’re harder than they look!  [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: The first hour of the morning is the rudder of the day. ~ Henry Ward Beecher

Essential Element:  Get into a groove. It is time to get up earlier and create your morning ritual. Create a compelling reason to get out of bed. Read, stretch, workout, surf, meditate, or journal. [click here to read Spark Insight: Morning Rituals]

 Journal:  Picture your last vacation morning(s). What did they consist of? How did you wake up? What did you feed yourself with? Use your journal to jot down which of these things you can integrate into your current mornings at home that will throw some extraordinary into the ordinary mix.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Start your Easter Sunday off right with Yummy Eggs with Spinach! This is a very simple, quick, satisfying and nutritious way of preparing eggs that also adds vital nutrient-rich vegetables to a dish that often doesn’t have “plants”.   [Click here for additional Recipes]

AIR  ~  Movement of the Day:
Easter egg hunts aren’t just for kids! Get outside today with the youngsters and make sure to put some FUN movement into your holiday weekend!    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Come to me all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for our souls. ~ Jesus, Matthew 11: 28
Essential Element: As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement.  This is fundamentally untrue, physically damaging, emotionally crippling and psychologically devastating. [click here to read Spark Insight: Rest and Repair]
Journal:  Where do you rest? In whom/with whom? Doing or not doing what? Where can you lay all that’s racing through your brain and feel genuinely restored? Write down where/who/what this place of rest has been for you for each decade of your life.    [Click here for additional Journal exercises]

IGNITE YOUR DAY – Sunday

by admin
Dish of the Day:
Simple Savory Lamb Stew The name says it all – it’s very simple and savory (so simple you can just throw all the ingredients into a Crockpot and walk away, and it will turn out perfect; okay, well, don’t forget to turn it on). If you don’t like lamb (or don’t have any available), no problem – this recipe works perfectly with beef or pork, as well.  (Click here for additional recipes)

 

 

Movement of the Day:
Dumbbell Squats Last week it was Dumbbell Presses; this week it’s Dumbbell Squats. The squat is one of the foundational movements we should all be doing every day. Adding weight to the equation increases the demand. Combine with Push Ups and Lunges, and you’ve got a great 12-15 minute workout: 10 repetitions of each exercise for 4-5 rounds, no stopping.  (Click here for additional workouts)

 

Journal of the Day:
Quote of the Day: “Sabbath is taking a day a week to remind myself that I did not make the world and that it will continue to exist without my efforts.” ~ Rodney Buchanan
Essential Element: The world will not end when you take a period of time away from your work. [click to view Spark Insight - Rest and Repair]
Journal: Choose one day in your week you can make time for rejuvenation. Write out how and with whom you’d like to spend the time.  (Click here for additional journaling exercises)

IGNITE YOUR DAY – Thursday

by admin

Meal of the Day (MOD): 

  • A great snack for some healthy fat is an avocado. Just slice it in half with some salt and pepper, and you’re good to go. If you’d like to mix it up a bit, try MJ’s Avocado Grapefruit Salad. Maybe even add some bacon the way Dr Franson does!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “Money is an instrument for life, not the meaning of it.” ~ Darren Hardy
  • Journaling Exercise:
    Our limited resources – time, energy, focus, and money – must be put to use in accordance with what we value most. What were three of the most valuable financial investments you made over the last year? Why were they valuable?

IGNITE YOUR DAY- Tuesday

by admin

Meal of the Day (MOD):

  • Pack more nutrition into your morning than most people get all day with the Bonfire Green Smoothie. Add it to your breakfast or enjoy it on the way to work!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “To create movement, you must be specific and concrete about what it is that you are trying to accomplish” – The Heath Brothers
  • Journaling Exercise:
    In order to move toward health, you’ve got to know what a thriving, happy you will look like! Name 5 ways you’d like to see yourself get healthier. State them as though they have already become reality. For example, “I take the stairs without losing my breath,” “I get enough sleep that I awake feeling rested,” and “I move, pant, and sweat 7 days a week.”