IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 93 of the 100 Day Challenge!  Close Grip Bench Press. A new grip means a whole new exercise! Be mindful as you weight your bar anytime you try something new. Don’t worry… you can always add more, but start smart! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Greens and Bacon. A little bacon goes a long way when it’s used as a flavor component versus a major part of the dish. This breakfast, made with kale, spinach, chard, and broccoli, and which can easily be varied depending on what you have on hand, is extraordinarily high in phytonutrients, antioxidants and other micronutrients essential for health. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The only measure of what you believe is what you do. If you want to know what people believe … don’t ask them… just observe what they do. ~ Ashley Montagu

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 & Control].

Journal: What convictions or beliefs are you acting on right now? If someone was to ask of you life – ‘What does he/she clearly stand for?’ – would they be able to tell ? Jot down in your journal the top three things you are seeking to live – and live loud, right now. What are you doing with your one wild and precious life? [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 75 of the 100 Day Challenge! Kettlebell Farmer’s Carry Tabatas! Choose the appropriate weight for your training, and just start walking! Sounds simple enough (almost too simple), but trust us… you’ll be feeling these tomorrow! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chicken Sausage with Sliced Apples. A perfect breakfast or midday snack! This protein boost will give you the satisfying energy you’re looking for! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Sleep is the golden chain that ties health and our bodies together. ~Thomas Dekker

Essential Element: In order to ensure maximal complete sleep cycles, humans thrive best when we follow the Circadian Rhythm that is coiled deep inside your DNA.  Dictated by the light of the sun, this rhythm is a physiological set point that has promoted early to bed, early to rise, for millennia [click here to read Spark Insight: Restorative Sleep].

Journal: What was life like before the light-bulb? Clearly life by candle-light was a bit more romantic – but think about the rhythms created when the sun was our sole source of illumination. We woke with the sun; we went to bed when it went down; seasonal rhythms shifted in our bodies as they did with the earth. Things were in tune with each other – and hormones were happy. IN your journal, just consider what it would look like to tune your life to the sun’s rhythms.  What would you do with those sweet morning hours? What would you gain by going to bed when the sun did?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 60 of the 100 Day Challenge! Alexis teaches Squat Thrust Tabatas today! Enjoy this ‘cousin’ of the burpee and start feeling strong!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mini Crustless Quiches are incredibly simple, and just as satisfying! Mix and bake and have a fast and delicious breakfast on hand for the rest of the week. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  It’s not the mountain we conquer but ourselves ~ Edmund Hillary

Essential Element: We must choose behaviors that provide sufficiency [click here to read Spark Insight: Integration].

Journal: Where are you thought patterns toxic? Where are they feeding you a continuous stream of  “I can’t”, “that’s too tough”, “I’ll never” …etc. Remember you are the one that provides the nutrients that feed that brain of yours.  List in your journal three ways your brain is fed, refreshed and re-focused. Then schedule how you’ll get some of that tomorrow.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 52 of the 100 Day Challenge! Hollow Rocks. Just because they look a little silly doesn’t mean they’re not an amazing core strengthener! Keep up the great work with all your Tabatas!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Greens and Bacon. A little bacon goes a long way when it’s used as a flavor component versus a major part of the dish. This breakfast, made with kale, spinach, chard, and broccoli, and which can easily be varied depending on what you have on hand, is extraordinarily high in phytonutrients, antioxidants and other micronutrients essential for health. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  There is more refreshment and stimulation in a nap, even the briefest, than in all the alcohol ever distilled. ~ Edward Lucas

Essential Element:  Claim ownership of your time and schedule. Make a standing “napping appointment” in your daily schedule if at all possible.  Even Presidents of the United States have made this a priority – and they have a demanding schedule, too [click here to read Spark Insight: Rest & Repair].

Journal:  Napping. A phenomenon that perplexes many, and blesses few.  It’s too difficult to make the time, we know we’ll wake up groggy, etc. If only there were more of us daring to try it again. Bonfire is posing the challenge to you this week: Try it. For three days this week, give your brain 10-20 minutes of darkroom, shut-eye. They don’t have to be in a row – nor at the same time each day. You don’t even have to actually go to sleep. Journal your findings at the end of the week – and post one of them as a comment here on Bonfire’s Ignite Your Day post. Let’s hear em…    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 51 of the 100 Day Challenge! Dr. Franson gets creative with Tabata Scissor Claps! This core builder is a great way to energize your day! Keep up the great work! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Quinoa Breakfast. A fantastic way to jump start your morning! Adjust it to suit your taste, but this pseudo grain will give you a bowl that’s filling and protein packed! [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 41 of the 100 Day Challenge! Jack Knives. Its true, Dr. Stephen makes everything look easy, but this variation of the “Crunch” is a muscle burning, core builder for sure! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Turkey Egg Scramble: Add some extra protein to your morning with our tasty breakfast combination!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Love is the choice to reach out to another person, no matter how they reciprocate. ~ Gary Chapman

Essential Element: Love should not be reduced to simply the way someone makes us feel.  Of course, love comes with tremendous emotion and real feelings.  But it is so much more.  Love is a decision.  It is something that we choose to give and receive, not something that we wait to experience [click here to read Spark Insight: Unconditional Love].

Journal: Emotions follow actions. Actions do not always follow emotion. Many times we want an emotion to drive our action … allowing us to feel excitement!, joy!, fun!… before we even begin to act! Reality is, if we wait to experience emotion, we’ll miss out on much more than we’ll experience. What are you waiting for emotions to instigate? What have you been hanging back in,  relationally OR otherwise, just waiting to feel something before you give? Stop the waiting. Start giving.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 38 of the 100 Day Challenge! Dr. Franson starts the day with High Knees! 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:
You will not believe how good our Bonfire Green Smoothie tastes despite looking like lawnmower juice! Feel free to add or subtract what you have on hand and what you like in terms of taste. Be careful to not go overboard on the fruit – this is a green (i.e. vegetable) smoothie designed to deliver great nutrient-dense antioxidants and phytonutrients from vegetables with the fruit added to sweeten and lessen any bitterness from the chard, kale and spinach. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The art of love… is largely the art of persistence.  ~ Albert Ellis

Essential Element: We thrive in loving environments and relationships, and we contract and atrophy in loveless circumstances. The greatest way to foster love is to offer it freely.  Choose to extend love to those around you without attachment to their response.  Do not give to get.  Give to give. [click here to read Spark Insight: Unconditional Love].

Journal:  Just like consistency is the key to maintaining physical strength, so persistency in love is key to maintaining healthy perspectives. And without exercise, these things atrophy. Where are you exercising love regularly? Where have you let your intentionality fade? Jot down a few of your relationships you feel thriving right now, and a few that could us a few extra reps.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 31 of the 100 Day Challenge. You might associate jumping rope with child’s play at recess… and if that’s the case… you’ve never tried today’s Tabata: Double Unders! An epic version of the classic and always beneficial rope jump… no matter how old you are! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Veggie Frittata. A great excuse to turn your omelet into a salad! Combining cage-free eggs and your daily greens is the perfect way to being your day! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Someone to tell it to is one of the fundamental needs of human beings.  ~ Miles Franklin

Essential Element: We have an innate need to connect, to share and to be accepted.  Coiled deep within our genome lives the predilection to commune with like others. [click here to read Spark Insight: Connection]

Journal:  Who have you connected with about your fitness goals lately? Whom have you allowed to hold you accountable? Take a look back at the fitness goals you made in January  and do a little self-evaluation –then share this progress and your adjusted goals with someone close to you. Let the gift of being known propel you forward to achieve more than you could on your own…   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 25 of the 100 Day Challenge! Life Extension Exercises are an essential movement to your day. Undo the stresses on your body from all that sitting at your desk! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Zucchini Pancakes. A delicious, Bonfire approved alternative to your traditional gluten-bomb pancakes! Start your day feeling satisfied with this nutritious pancake instead of a heavy, weighed down tummy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The measure of man is not where he stands in moments of comfort and convenience, but where he stands in moments of challenge. ~ Martin Luther King Jr.

Essential Element: Regardless of orientation, most everyone agrees that we live by an internal compass that guides our behavior with feelings of good and bad, knowledge of right and wrong.  [click here to read Spark Insight: Living in Alignment]

Journal:  What’s more important – keeping your word or having a good time? Communicating when it’s tough – or avoiding confrontation at all costs? In decisions like these, what moral value system frequently influences your thought pattern and final choice?  What do you WANT to have frequently influencing these decisions? Music? Scripture? Things your parents have said? Write the answer out in your journal. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 8 of the 100 Day Challenge! Today’s Tabata will be 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:
Start your day off with a delicious helping of nutrients! A Blueberry Smoothie is just the thing you need to kick start your body systems and satiate your rumbling tummy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Our chief want is someone who will inspire us to be what we know we could be.
 ~ Ralph Waldo Emerson

Essential Element: Every choice, every day, we get to shape our lives.  Create an increased awareness of your Innate Values and choose Belief Systems that are in alignment with them – and watch your behaviors follow suit. [click here to read Spark Insight: Influence and Control]

Journal: List in your journal your greatest current inspirations. Authors, speakers, family members, etc. Next to each – jot down the main thing that inspires you about their lives.  [Click here for additional Journal exercises]