IGNITE YOUR DAY AND CELEBRATE THE 100TH DAY OF OUR TABATA CHALLENGE!

by MJ

AIR  ~  Movement of the Day:
Day 100 of the 100 Day Challenge! YOU DID IT. 100 days of Tabata. Moving and disciplining your body for your health and a good cause! Hopefully you’re able to make it to Hampton today to celebrate with us and do your 100th Tabata in the sunshine with all your fellow fundraisers! If not, tune into the site later today for pictures and video of our Movement of the Day!

FUEL  ~  Dish of the Day:
Grilled Chicken with Honeydew Salsa. A perfectly balanced new summer recipe to try! Isn’t it funny how the most seemingly uncomplimentary ingredients taste the best together?! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Whatever the struggle, continue the climb. It may be only one step to the summit. ~ 
Diane Westlake

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: The Value of Struggle].

Journal: We simply never know what tomorrow will hold. Maybe it’s the breakthrough we’ve been dreaming of … or the opportunity we’ve waited years for! Choosing to believe that your life is moving towards the life you’ve always wanted will shape and color the decisions you make today. What are you believing for your life? Write in your journal today three of your greatest dreams  – one for a month from now – one for a year from now – and one for five years from now. Describe each one in detail – what does it look like? Smell like? Feel like? It’s up to you to believe big things for that extraordinary life of yours… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 92 of the 100 Day Challenge! Elevated Deficit Push Ups. A great way to change up your classic push up structure. Its all about the muscle confusion!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chicken Chili Soup. A satisfying, nutritious soup that’s a terrific warming dinner as these nights start to cool down! The leftovers will make a great lunch for the rest of the week too! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: He who cannot change the very fabric of his thought will never be able to change reality. ~ Anwar Sadat

 Essential Element: Who do you spend your time with and what behaviors do they promote?  Where you spend your time and with whom can be two of the most influential forces in your change effort’s success – or failure.  Choose them well.  [Click to read Spark Insight: 'Creating Change'].

Journal: The fabric of our thoughts are woven by many threads – and the people we spend time with make up a number of them.  List the 5 people you’ve spent the most time in communication with over the last month – via calls, email, texting, or in person. These are the people adding to the fabric of your thoughts. What have you gained from them? What have you felt yourself loosing? Consider the answer to these in your journal today… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 53 of the 100 Day Challenge! Back Lunges. Simple Lunge w a back-step. Keep a tall chest and a straight hip angle. Drive from the heel – don’t let knee drift past shoe laces on the lead foot. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Sun Dried Tomato Chicken Bake. Add some creative seasonings to your traditional chicken bake tonight and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Rest is an essential enzyme of life, as necessary as air. Without rest, we cannot sustain the energy needed to have life!… ~ Wayne Mueller

Essential Element: Well People are deliberate in their rest and repair strategies [click here to read Spark Insight: Rest & Repair].

Journal: You’ll see this author a number of times in our posts this week. His wisdom on the rest, repair and refreshment, and its essentiality to human life, is incomparable. The simple act of reading allows our brains to recognize time-less truths that our time-constricted lives crave.  Test it out this week.  Borrow/buy/eBook a piece on rest – and read just a few chapters. Journal your responses and jot down quotes that engage your brain.  Leave one for us to read too on Today’s Bonfire post. (Our suggestion: Wayne Mueller’s Book, Sabbath: Finding Rest, Renewal and Delight in our Daily Lives)  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 34 of the 100 Day Challenge. Come on… we know most of you are headed to the beach today already… so get your Tabata in with Broad Jumps on the Beach! A perfect spot to exercise when its hot, because your ‘cool down’ is conveniently waiting for you in the waves! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Coconut Curry Chicken. Don’t spend money on take out! You can have a delicious, healthier version of Indian food make right in your very own kitchen! Dr. Paul lays it out in today’s video link! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Sometimes, we need a few people in our lives who will calmly call our bluff.  ~ Dr. SunWolf

Essential Element: The whole is much more than the sum of the parts.  [click here to read Spark Insight: Connection]

Journal: One of the greatest gifts of knowing others … is being known. Yet allowing ourselves to BE known, and to be called out when necessary, takes some serious humility. Who in your life is willing to ‘calmly call your bluff’? When is the last time you let them do so? List their names in your journal – and, if you can remember it, the last time each of them called you out. As iron  sharpens iron, so those that know us best, sharpen us most.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 29 of the 100 Day Challenge. Ever wonder why Lumberjacks are, well… jacked? Add a Sledge Hammer Tabata to your day and find out! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Even if you don’t live in (or have ever been to) Gloucester, this recipe crosses the miles! Dr Paul’s Gloucester Chicken is a tasty change up to your traditional chicken dish.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  You can kiss your family and friends good-bye and put miles between you, but at the same time you carry them with you in your heart, your mind, your stomach, because you do not just live in a world but a world lives in you.  ~ Frederick Buechner

Essential Element: Every natural drive that we have today reflects a trait that somehow conferred either a reproductive or survival advantage to our ancestors.  Our need to belong to a Tribe is certainly one of these. [click here to read Spark Insight: Connection]

Journal:  What tribes do you belong to? Which have you chosen – and which have chosen you? List in your journal the groups, clubs, organizations, etc that you belong to. Next to each of them, jot down the greatest value these ‘tribes’ add to your life. Let this recognition allow appreciation for the tribes you belong to…  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 15 of the 100 Day Challenge! Try out Double Unders today! A little more intense than your average jump rope session, and all the more aerobic!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
This Rosemary Chicken is so simple, yet so delicious (and it’s relatively quick and easy to prepare and cook). One of the keys is using quality chicken, and quality seasonings – sea salt, cracked pepper, and fresh rosemary, if desired. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: If the only prayer you say your entire life is ‘thank you’ that would suffice.
~ Meister Eckhart

Essential Element: Gratitude is a choice, not a feeling.
 [click here to read Spark Insight: Gratitude] 

Journal:  You know that thing that’s irking you most right now? That last thing you’d think of saying if someone asked you today, “What are you grateful for?”? Write it down in your journal. Below it, right down three things you will give thanks for around that very hardship. For example: My financial situation is dire and unchanging. I am grateful for: a. the closeness of my family through it all  b. the friends I have who love and support me c. the opportunity this provides for discovery of new gifts/people/elements of life. Allow this simple and challenging act to illuminate your heart to see more than just what’s been glaring at you …  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 10 of the 100 Day Challenge! Pull Ups! If your arms aren’t quite ready for classic pull up form, that doesn’t mean you need to skip today… There are several modifications you can use for your Tabata, including Kipping Pull-Ups, Ring Pull Ups,  or any number of resistance bands. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Lemon Pepper Chicken with Walnut Pesto is a MUST-TRY recipe for your kitchen this week! Its simple, flavorful and will have you looking at chicken in a whole new way! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Opportunity follows struggle. It follows effort. It follows hard work. It doesn’t come before. ~ Shelby Steele

Essential Element:  We encounter the challenge, struggle, adapt and move forward.  This is the essence of growth. [click here to read Spark Insight: The Value of Struggle]

Journal:  Without challenge, we simply don’t grow. Visualize the co-worker who challenges you to your core. Write out in your journal the way they challenge you most. Consider this: Instead of simply acting as your opponent (which is how it may feel) what if they are put in your life to serve you? To move you towards a more flexible, compassionate, stronger you? Are you letting them?  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Coconut Curry Chicken is a super simple way to dress up your basic chicken dinner! Enjoy some new spices tonight and don’t forget to prep a veggie side like steamed broccoli or a colorful salad!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Add some resistance to your Lunges this week and grab some weight! Dumbbell Lunges engage more of your upper body and who doesn’t love (and need!) a full body movement?! [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  I am only one; but still I am one. I cannot do everything, but still I can do something; I will not refuse to do the something I can do.
 ~ Helen Keller

Essential Element: Successful change agents have taught us some powerful best practices for adopting new behaviors. Ultimately, you have the power to create incredible positive, lasting changes in your health and life with the right skills and know-how.  [click here to read Spark Insight: Creating Change]

Journal:  In your journal – list three habits you have adopted over the last month – either intentionally or unintentionally.  How have they impacted your life?  What influence have they had  on your head space?  Have they afforded you greater capacity to be present in the moment? Now consider a habit you haven’t had the courage to put into practice. THIS is your week… Make it happen.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Dr. Paul here a quick and tasty meal that tastes great: Quick & Easy Gourmet Chicken.   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
A variation on the tried and true Dead Lift, the Sumo Dead Lift has a wider stance and more importantly involves a squat.  [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day: 

 

 

 

 

 

Essential Element: Start your day with some time for yourself. Keep it relaxed, inspiring and fulfilling. [click here to read Spark Insight: Morning Rituals]

Journal: There is magic in the morning hours – but only if we are awake to see them. Before getting to the ‘musts’ of your morning, take some time to fuel your motivation. Give your brain something to be inspired by. Write down in your journal a quote or a scripture, something you’ve ‘chewed on’ for inspiration that morning. At the end of the week, take a few minutes to go back and read your morning inspirations.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Keep those coals burning hot because we’ve got another amazing meal that needs some space on the grill! Add a few slices of avocado or a helping of macadamia nuts to our Grilled Chicken with Honeydew Salsa and you’ve got yourself a balanced plate!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Squat Hops might look a little silly, but suck it up! There’s nothing silly about a rock hard core, lower back and quads! [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day:

Essential Element:  Life is full of surprises - get ready for them. [Click here to read Spark Insight: Coping Mechanisms]

Journal:  It’s no coincidence that the word ‘journey’ and ‘journaling’ derive themselves from the same root word. Journaling is an effective way for us to chronicle this fantastic and remarkable ‘journey’ called life.  List in your journal today three events you’ve experience over the last month that you had absolutely no hand in coordinating. Good, bad, or otherwise- how did you respond?  [Click here for additional Journal exercises]