IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 77 of the 100 Day Challenge! Side Planks. A classic core strengthener that takes a lot of inner discipline! Push yourself today and stretch your physical limits! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Coconut Shrimp and Broccoli Slaw. Try this favorite that you normally reserve for ordering out! And don’t forget the slaw! This combination will have your eating in from now on! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed. ~ Edmund Vance Cooke

Essential Element: Practice an eFast (no electronics) 30 minutes before bed – in fact, keep the TV, Blackberry and computer out of the bedroom all together. Journal, pray or visualize a better tomorrow and be grateful for today [click here to read Spark Insight: Restorative Sleep].

Journal: A great way to ‘kick every worriment out of the bed’ is to kick every worry out of your head before getting into bed. Use five minutes of time before bed this week to jot down your thoughts on paper. Anxious thoughts -  gratitudes from the day – things you are looking forward to tomorrow –put them all on paper. Free your mind and watch you body follow suit…    [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:
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
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

AIR  ~  Movement of the Day:
Focus on your all-important core today! These Static Leg Holds are a great challenge! Try and keep those legs up longer than ever before! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Yum! A balanced treat to help you through the rest of the week! Our Sweet Walnut Balls are as simple as they are delicious! [Click here for additional Recipes]

 


SPARK  ~  Thought of the Day:
Quote of the Day:

Essential Element: The essential elements collect, combine, and interact to shape your life.  The parts are inseparable.  You cannot unmake a cake.  The elements that make up a cake combine to create something that is no longer simply the sum of its parts. [click here to read Spark Insight: Integration]

Journal: Daily diligence is the secret true success. List one habit in Fuel, Air and Spark that you are practicing on a regular basis. Why do you do this? What habit would you like to make a regular part everyday life in the future? [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:
Stick Warm Up Work, which can also be done with PVC pipe, is SOOOOOOO overlooked – it’s essential for keeping the shoulders from getting injured, AND it can be a stand-alone shoulder injury rehab exercise that works miracles.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Opt for seafood tonight with our amazingly flavorful Coconut Shrimp and Broccoli Slaw. This combination of protein and veggies will be an easy, instant crowd pleaser! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The ordinary man is involved in action. The hero acts. ~ Henry Miller
Essential Element: We flourish when we live in alignment with our innate value system. [click here to read 'Living in Alignment']
Journal: List the top five values you would want to pass along to your children.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
A tough, but effective exercise, Bear Crawls are a convenient, no gym needed, full body workout! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
When you’re adding a treat to your day, be smart! Make sure it’s a healthy, smart treat like our delicious Paleo Coconut Walnut Bread. This simple recipe will satisfy your sweet tooth without you running to the candy aisle. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  A handful of patience is worth more than a bushel of brains. ~ Dutch Proverb
Essential Element:  Increase the time between stimulus and response. If we do not show this kind of restraint, we will most likely react, rather that respond. Developing this healthy coping mechanism is a priceless skill for those who seek extraordinary relationships. [click to read 'Embracing Struggle']
Journal:  Our toughest battles are often encountered with those we are closest to. Write out this Dutch proverb on a 3×5 card, and post it someplace where you’ll see it each day. Let it remind you to practice genuine patience as you interact with those nearest and dearest to you. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Skip the Thai food take out tonight and try Dr. Paul’s significantly healthier and exponentially more delicious Coconut Curry Chicken! By skipping a meal out, you avoid countless tempting food (and drink) choices, and it gives your wallet a break, too!    [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Broad Jumps at the Beach If you’re lucky enough to live by the ocean, this exercise is for you! A perfect way to start the day, and a perfect amount of extra resistance from the sand.    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: You cannot stop the waves – but you can learn to surf. ~ Jon Kabat Zinn
Essential Element: Your mindset is like a muscle – the more that you use it, the more coordinated and flexible it becomes. Developing mental fitness should happen before you need it. [Click to read 'Creating Change']
Journal: What’s your goat? That thing you absolutely cringe over. The exercise you loathe; the task you can’t think about one more time; the person whom you’ve been avoiding hard conversation with. This week – before that ‘goat’ gets any bigger, get at it. Write down what it is, and this week’s plan of action to get it off your list. As you watch your goat get smaller – feel the muscle of your mind taking off!  [Click here for additional Journal exercises]

Paleo Coconut Walnut Bread

by admin

1 cup Almond Meal
1/2 cup Coconut Flour
1 tsp baking powder
2 Eggs
1/2 cup shredded Coconut
1 cup Coconut Milk
1 cup Walnuts
1/2 cup Coconut Oil
1/2 cup Honey
1 tsp baking powder

  •  Blend together eggs, coconut milk, coconut oil and honey.
  • Combine coconut flour, almond meal, baking powder and shredded coconut flakes.
  • Combine liquid and dry ingredients.  Whisk thoroughly into batter until there are no lumps.
  • Pour ingredients into greased (you can use coconut oil here) 9x5x3 inch or smaller loaf pan and bake at  (350F) for 40 – 50 minutes.
  • Remove bread from loaf pan  and cool on rack.