AIR ~ Movement of the Day: Day 83 of the 100 Day Challenge! Variety is the spice of life, and this mantra is no exception when it comes to getting your body moving! In the spirit of changing things up, here’s a new exercise for many of you. Think push ups… add hip mobility, coordination and single side strengthening… and you’ve got Kick Thru’s! Enjoy! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: He, who every morning plans the transactions of the day, and follows that plan, carries a thread that will guide him through a labyrinth of the most busy life. ~ Victor Hugo
Essential Element: As CJ Mertz says, “Before you master your life, you must first master your day. Before you master your day, you must first master your morning. Before you master your morning, you must first master yourself” [click here to read Spark Insight: Morning Rituals].
Journal: In your journal, divide your day into thirds: Morning, Work, Evening. Next to each – write down a theme for each of these days segments. I.e. Morning: Refresh and Prepare – Work: Engage and Produce – Evening: Renew and Connect. Whatever it is that is most important for you to achieve during these sections of the day, write them out. Each day this week, use these as a guideline in the morning for choosing your top three priorities for each segment of your day. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: There is a pervasive form of contemporary violence … and that is activism and overwork. The frenzy of it all destroys our own inner capacity for peace. It destroys the fruitfulness of our own work, because it kills the root of inner wisdom that makes work fruitful. ~ Thomas Merton
Essential Element: A major contributor to our nations health crisis is the general lack of rest and repair. As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement. We must take back our rest [click here to read Spark Insight: Rest & Repair].
Journal: In the last month, when have you taken a rest? A mind-calming, soul-restoring, physical time-out? Remember the ripple effect here: Without rest, our work suffers – as well as the rest of life and the lives around us. Jot down in your journal a short reflection on last time you took time to let your whole being rest – and how your work was impacted on the days that followed it. Then grab your calendar and mark out the next time you can make the same thing happen… [Click here for additional Journal exercises]
Journal: Think about some of your most selfless friends. The ones that think of you – and are creative for you – and give you more than you could ask for. Write down the name of one or two friends like that – and next to that, why they are such remarkable friends to you. Then write down two more names, names of friends in need, whom you will BE that selfless, generous kind of friend to this week. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: The Turkish Get Up is difficult, technical and challenging. If done smartly (i.e. without any weight until you know what you’re doing), it’s also very safe. Pay particular attention to arm and leg positions AND movements – there’s more to this exercise than meets the eye at first glance. [Click here for additional Workouts]
FUEL ~ Dish of the Day: Cashew Crunch is such a delicious and nutritious topping for any salad. It’s often described as a Raw Parmesan Cheese and takes only 3 minutes to make a week’s worth, including clean up! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Lack of direction, not lack of time, is the problem. We all have twenty-four hour days. ~ Zig Ziglar 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: Envisioning your purpose at the beginning of each day; taking-in something inspirational and motivating; reading over your year’s goals … each of these big picture reminders can fall by the wayside as the urgent demands of the day take over. Try doing one or all of these first thing in the morning this week. Journal how the hours that followed these intentional morning minutes went… [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: A man must be able to cut a knot, for everything cannot be untied; he must know how to disengage what is essential from the detail in which it is enwrapped… he must be able to simplify. ~ Henri Frederic Amiel Essential Element: A major contributor to our nations health crisis is the general lack of rest and repair. As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement. We must take back our rest. [click here to read Spark Insight: Rest and Repair] Journal: You know that wreck of a desk you sit at? Those piles of papers that haunt you? The car that just keeps collecting things? Simplify it. Relinquish it’s hold over you by tackling it. Make a date – get rid of what you don’t need – and then take a rest. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Take a second look at kale this week! Alexis shows us how delicious this leafy green can be! This Massaged Kale Salad is FULL of amazing nutrients, and once you’ve tasted it with the avocado “dressing,” you’ll have no more excuses to pass this vegetable by in the produce aisle.[Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Gratitude turns what we have into enough. ~ Anonymous Essential Element: In any given situation you have the ability to choose your attitude. [click here to read 'The Art of Gratitude'] Journal: Today – instead of focusing on what you don’t have, choose to recognize and vocalize what you do have. What three gifts in your home does your family appreciate most? Over the dinner table tonight, ask each other. After dinner, give yourself a minute to write them down. [Click here for additional Journal exercises]
Instructions: Perform alternating sets of goblet squats and deadlifts with dumbbells in an ascending rep scheme – 3, 6, 9, 12, 15, 18, 21 (3 goblet squats + 3 deadlifts, 6 goblet squats + 6 deadlifts…) focusing on technique, range of motion, and core stabilization throughout rather than speed. Record weight used and time to complete.
Challenge: 5 minutes practice on Kipping Pull-Ups looking for max consecutive reps
Quote of the Day: “Decisions determine destiny.” ~ Frederick Speakman
Journaling Exercise: The choices we make daily are the ones that shape our future. What three people do you know or know of who never seem to tire of making the right decisions? How about making the right decisions for their family?
Quote of the Day: “If you keep doing what you’ve been doing, you’ll keep getting what you’ve been getting.” – Unknown
Journaling Exercise: OUR SELF TALK CREATES ACTIONS, ACTIONS CREATE OUTCOMES, OUTCOMES CREATE OUR REALITY. What would you like your self talk to sound like? Write three phrases would you regularly like to include.