IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 73 of the 100 Day Challenge!  Wall Ball Cleans. There’s more to this movement than meets the eye. It’s a full body, demanding Tabata, no question about it! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Broccoli, Bacon & Cashew Salad. A delicious, balanced combination that’s perfect for any barbeque or potluck. Great for an everyday lunch too!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment. ~ William Penn

Essential Element:  And, lo and behold, the afternoon nap turns out to be one of the most effective and productive methods for increasing energy and improving cognitive skills and focus, while mitigating the adverse effects of chronic stress by lowering circulating stress hormones like cortisol [click here to read Spark Insight: Restorative Sleep].

Journal:  Think about how productive you might be if, right in the middle of your crazy work day, you set aside time for you body’s ‘nourishment and refreshment’. I’m not talking about lunch – I’m talking about sleep! But lunch is a perfect time to do it. Consider taking 10 minutes out of your lunch break and putting your head down. Turn on your phone and close your eyes right there at your desk, or in your car – wherever you can find quiet. Later today, journal the thoughts and brainstorms that come to you in that ‘never-never land’ you go to before sleep … They may be some of your most creative thoughts all day!   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 63 of the 100 Day Challenge! Tabata with Static Hang Holds today! A great way to build up strength (and patience)!  Feel free to take Dr. Franson’s lead and “hang” with your partner or a friend! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
You deserve a treat this weekend! But don’t head to the candy aisle just yet. Be smart about your sweets! Our Cashew Coconut Pudding is the perfect way to indulge! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Everyone has his own specific mission in life. Therein he cannot be replaced, nor can his life be repeated, thus, everyone’s task is unique as his specific opportunity. ~ Viktor Frankl

Essential Element: Your life is a mosaic of the choices that you make, the experiences that you have, and the attitudes or patterns of thinking that you develop over time [click here to read Spark Insight: Integration].

Journal: Where do your friends recognize your uniqueness? Where do they steadily note your shine? Do YOU recognize your strength in that area? Write out two or three statements  about the unique traits you know you’ve been given. Next to each of them – write down how you are actively putting them to use right now – serving people, influencing your tribe, shaping culture. If there’s nothing next to a trait – why not ??   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Sit Ups are a tried and true exercise – they give you core strength and helps stabilize the supportive muscles around your spine when done correctly. If your sit ups aren’t feeling challenging enough, add a prop, and you’ve got all the benefits that  KB Sit-ups have to offer!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dress up your greens tonight with a Broccoli Bacon Cashew Salad! This well balanced salad is the perfect, convenient dish to try this week! [Click here for additional Recipes]

 


SPARK  ~  Thought of the Day:
Quote of the Day: Every now and then go away, have a little relaxation, for when you come back to your
work your judgment will be surer.  Go some distance away because then
the work appears smaller and more of it can be taken in at a glance and a lack
of harmony and proportion is more readily seen. ~ Leonardo Da Vinci 

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:  In order to follow our natural rhythms, we’ve got to make turning off and turning in a priority. List in your journal the top 5 things you could be caught still doing right around when you should be heading to bed. When you know it’s time to shut down – what slips in under the guise of ‘just 5 more minutes’?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
The Front Squat is an important exercise to master. Be sure to maintain a tall chest and keep those elbows pointed upwards throughout the entire movement.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
This guilt free Cashew Coconut Pudding is the perfect treat for your busy day! Simply put these quality ingredients into your blender (or food processor) and keep chilled until you’re ready to enjoy!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The will to conquer is the first condition of victory. ~ Marshal Ferdinand Foch
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’s the greatest battle you have faced over the last 3 months? Briefly write out the nature of that battle– then write the words Fuel, Air and Spark along side it. Where have you been with each of these three domain during the process of that challenge? Have healthy practices in each domain aided you? Are their healthy practices you wish you’d had in place?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Movement is all around! You don’t have to head to the gym to get your movement in today – hit the trail! Hiking is an amazing way to get your ‘sweating and panting’ in for the day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spice up your lunch today with this creative Broccoli, Bacon & Cashew Salad. Easy to prepare and store, this simple salad will give you just the energy boost you need to make it through the work day.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Many of us are not living at our best. We linger in the lowlands because we are afraid to climb the mountains. We do not know what we lose in our self-indulgence – what glory awaits us if only we had the courage for the mountain climb. ~ J.R. Miller
Essential Element: Our attitude will determine our experience with struggle. [click to read 'Embracing Struggle']
Journal: Remember your ‘goat’ from yesterday’s post? That thing you’ve been avoiding for quite some time? Today, I want you to unpack the attitude – the consistent thought process you’ve developed – which accompanies your ‘goat’ every time it’s brought to your attention. Finish this sentence: I have not been able to ___________ because I keep on thinking _____________.  [Click here for additional Journal exercises]

Broccoli, Bacon & Cashew Salad

by admin

1 broccoli head, chopped into bitesize pieces
1 package of bacon, chopped
½ cup toasted cashews
1 tablespoon oil (olive, grapeseed or coconut)

Instructions

  • Cook bacon in a frying pan for 4‐5minutes or until crispy. Remove bacon from pan and combine with raw broccoli.
  • Add cashews and drizzle with the oil of your choice!

Cashew Coconut Pudding

by admin

2 cups cashews
1 ½ cup water
1/4 cup pitted dates
½ cup shredded coconut
1 tsp vanilla or almond extract

Optional toppings:
Fresh or frozen (but thawed) rasberries or blueberries
Raw cacao nibs

  • Using a high speed blender, blend all ingredients until smooth
  • Refrigerate for two hours
  • Top with optional berries or raw cacao nibs

Cashew Crunch

by admin

This is such a delicious and nutritious topping for any salad.  It’s often described as a Raw Parmesan Cheese.  It takes only 3 minutes to make a week’s worth, including clean up.

Ingredients
2 cups raw cashews
1-2 cloves of raw garlic
1 teaspoon of sea salt

Instructions
Place all ingredients into a food processor.
Pulse until coarsely granular (be careful to not make it too fine).

Store refrigerated in glass jar or Tupperware.