IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 95 of the 100 Day Challenge! Overhead Squat with PVC. Core, balance, muscle engagement… this movement has it all! And starting with PVC ensures your form is solid before adding the extra challenge of a weighted bar.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Chocolate Mousse! A fun surprise with fun ingredients! Get out your food processor and some avocados (that’s right, avocados) and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Inspirations never go in for long engagements; they demand immediate marriage to action. ~ Brendan Francis

Essential Element: Once we recognize that a paradigm that has dictated every thought, response, choice, and behavior pattern in our lives is learned, we can also recognize that it can be re-learned. [Click here to read Spark Insight: Influence & Control].

Journal:  When’s the last time you were inspired? Really inspired? Hearing an Olympic hero’s epic story? Observing a Crossfit athlete complete a workout in record time?  Listening to a song or speaker with a bold and counter cultural message? Don’t let that inspiration die. Jot it down in your journal – and next to it some thoughts on why it was so impactful for your life specifically. Remind yourself what is possible … [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 90 of the 100 Day Challenge! Lunges.  An oldie, but a goodie. And with ONLY 10 days to go, we’re proud of you and your commitment to your health! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cucumber Turkey Avocado Rolls. A quick, breadless, balanced lunch that has all the delicious fillings of a sandwich!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Being stuck is a position few of us like. We want something new but cannot let go of the old-old ideas, beliefs, habits, even thoughts. We are out of contact with our own genius. Sometimes we know we are stuck; sometimes we don’t. In both cases we have to do something. ~ Inga Teekens

Essential Element: Repetition is the mother of mastery.  Clinical research shows that new habits can be formed through repetition.  Our brain cells actually create novel connections and new habits are formed.  [Click to read Spark Insight: 'Creating Change'].

Journal: Bad habits and good – both have the power to completely rule our lives. The ones we are stuck in cry out for change. The good ones we’ve established are daily patting us on the back.  In order for the bad to be replaced by the good, our brains must start the process. Slowly, by our pain staking and initially obnoxious focus, the beautiful nature of rewiring occurs, and the action becomes second-nature! What have you wanted to become second-nature for you? Unquestionably holding its place in your life; unwavering in its defining of your very character? Reflect on 3-5 of those things in your journal today..  [Click here for additional Journal exercises]

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 68 of the 100 Day Challenge! We’re getting creative to day with Ball Push Ups! Not only creative, but fun (!), this Tabtata will be over in no time, and suddenly you’ve got a new favorite movement for building core strength and coordination!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Avocado Grapefruit Salad. Quite possibly the perfect summer snack/lunch! A side of sliced turkey or chicken will balance out your plate, but either way, this salad is sure to refresh you, cool you down, and fill you up with quality nutrients! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: A proud man is seldom a grateful man, for he never thinks he gets as much as he deserves. ~ Henry Ward Beecher

Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our most important assets [click here to read Spark Insight: Coping Mechanisms].

Journal:  Consider not what you don’t have – but what you do. Managing our assets starts with recognizing our resources – and appreciating them for the gifts they are. Identify in your journal today your current three most valuable resources. Next to each of them, brainstorm on how you might make the best use of them over the next two weeks – then give thanks for the gifts they are.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 59 of the 100 Day Challenge! We know squats are getting a little commonplace for you at this point… so kick it up a notch today with Goblet Squats! Adding a little (or a lot!) of weight completely transforms this exercise and will engage new muscles groups ready to get in on the action! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Another scorching hot summer day, so why not let your dinner cool you down? Try our ice cold Cucumber Avocado Soup tonight and chill out! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: You are never too old to set a new goal or dream a new dream. ~ CS Lewis

Essential Element:  The essential elements  in Fuel, Air and Spark collect, combine, and interact to shape your life [click here to read Spark Insight: Integration].

Journal:  What physical goal have you yet to set for yourself? Is there a ‘goat’ you still haven’t gotten? A dream you still haven’t achieved? Believe it – it’s possible. Write it down in your journal – then map out the month and  the strategy you’ll use to stay consistent in achieving that goal. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 45 of the 100 Day Challenge!  Ring Rows are a great way to build your pull-up muscles! And scaling is simple. The greater the angle to the floor… the easier they get! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Massaged Kale Salad: Yes, kale needs a massage once in a while too. Even better that it’s done with avocado, that is the dressing. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: A healthy mind has an easy breath.  ~ Author Unknown

Essential Element:  We spend, save and invest our resources constantly as we navigate through our daily lives.  The key to finding balance is tied to the choices that you make in daily management and investment of those resources [click here to read Spark Insight: Balance].

Journal:  How do you spend your breath? Are you aware of it? The way you manage your very inhaling and exhaling has tremendous effect on your physiological state of being.  As you are reading this, employ the practice of mindful breathing: Simply inhale deeply and exhale slowly three times.  As stress hits you today, take back your physiological response by utilizing this practice. Deep inhale, slow exhale.  Jot down in your journal tonight when you practiced mindful breathing – and the effect it had.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 28 of the 100 Day Challenge! Floor Wipers. This exercise is BRUTAL, and you’ll be feeling it for days! However,  it’s a fun change up to all the standard movements you’ve got under your belt at this point and every second of your Tabata will be worth it!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Avocado Grapefruit Salad is an exciting summer combination! Although the ingredients don’t seem like a likely match, they are a perfect compliment! Your guests, and your tummy will agree! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: I choose not to live in fear of falling or catching fire. I choose to inhabit my days fully, to loosen my heart until it becomes a wing, a torch, a promise. I choose to risk my significance to live so that which cam to me as a seed goes to the next as a blossom, and that which came to me as a blossom, goes on as a fruit. ~ Dawna Markova

Essential Element: Dr. Guy Reikman describes a best practice for alignment being the creation of your own Virtual Board of Trustees.   Your Virtual Board of Trustees (VBT) is populated by individuals who best represent or role model “successful traits” in each of your Life Value Accounts.  [click here to read Spark Insight: Living in Alignment]

Journal:  Who’s way of conducting relationships do you steadily admire? Is there someone who sets the standard of how to give, love and serve the people around them? Use your journal tonight to brainstorm whom you look up to in the realm of relationships – and put words to why you look up to them like you do.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 27 of the 100 Day Challenge! How did you do with your Jumping Pull Ups yesterday?! Ready to take it to the next level? Today’s Tabata is the Dead Hang Pull Up. Give ‘er a try! Of course modify if necessary, but this is a great goal to work up to! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Finish your day with a guilt free, paleo approved treat! Our Bonfire Chocolate Mousse is made of several nutritious and surprising ingredients! Enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Don’t think you’re on the right road just because it’s a well-beaten path.  ~ Author Unknown

Essential Element: People perform best when given clear standards.  Standards provide clarity, accountability and the opportunity for feedback.  [click here to read Spark Insight: Living in Alignment]

Journal:  What kind of standards did your family keep during your upbringing?  Standards around family events? Birthdays? Curfews? Are these the kinds of standards you are continuing to keep with your family or not? Jot down in your journal the standards you hold, or help to uphold, in your immediate family today.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Kale is an amazing, nutrient dense veggie, so if you don’t like the taste… find a way to enjoy it! Our Massaged Kale Salad has a delicious blend of seasoning and is smothered in avocado.  YUM!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Day 2 of the 100 Day Challenge! Watch Alexis and her dad knock out a Push-Up Tabata out in the sunshine! For more instructions on Push Ups and form, click here[Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Test all things; hold fast what is good ~ 1 Thessalonians 5:21

Essential Element: Our Belief Systems are learned. They predict what we think, what we say, what we do and what we feel. [click here to read Spark Insight: Influence and Control]

Journal: Be aware of your inner narrator. What’s the commentary in your head saying about  you right now? What is the story you are telling yourself? If your sibling/closest friend had you sit down and tell them the ‘chapter’ of your life you are in right now, what would you say? Write it out in your journal.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
In an effort to keep your strong body capable of “Movements of the Day” far into the future, you need to keep up with your Active Recovery! Making the time to stretch and roll out is essential for your active muscles. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Despite the name, Wicked Good Chicken Salad isn’t just for New Englanders! Prep this dish with leftover chicken over the weekend and ensure a healthy lunch ready to take to work this week! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:

Element: Wellness is experienced, not achieved.  Every choice, every day. [click here to read Spark Insight: Integration]

Journal: Your life is a series of decisions  that, when made well over time, produce a beautiful outcome. What choices did you make yesterday in Fuel, Air and Spark that moved your forward in your health goals? What choices stunted your progress? Today is a new day! Move forward again.   [Click here for additional Journal exercises]