IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 47 of the 100 Day ChallengeSumo Deadlift Tabatas today! A variation on the tried and true Dead Lift, the Sumo Deadlift has a wider stance and more importantly involves a squat. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mashed Cauliflower! It looks just like mashed potatoes but without the harmful starches! Try them out on your family or guests this week and enjoy their delighted reactions! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Don’t just let your business or your job make something for you, let it make something of you. ~ Jim Rohn

Essential Element Become deliberate in the allocation of your assets.  Do not leave it to chance or resort to living in response to the world’s beckon call.  Pro-active management of your gifts is the surest way to enjoying a balanced life in an un-balanced world [click here to read Spark Insight: Balance].

Journal:  Do you see your vocation simply as a way of making money? Or do you see your position as an essential component of making you who you are? Who do you connect with at work? What gifts of your do you use? Jot down in your journal three ways you’ve seen yourself grow as a result of being at your current job.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Boost your Omega intake tonight and try one of our many Salmon recipes! Here are a few of our favorites: Baked Salmon Mediterranean and Dr. Bruce’s Teriyaki Fish[Click here for additional Recipes]

AIR  ~  Movement of the Day:
The beauty of the Deadlift is that it’s not just for bodybuilders. It is for lifting your groceries, your kids, bags of mulch, morning furniture…you name it. Its for life. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:

Essential Element: Wellness is experienced, not achieved.  Every choice, every day. [Click here to read Spark Insight: Coping Mechanisms]

Journal: What one thing do you do every day? Not brushing your teeth or walking the dog – one thing that makes your life unique? Write down what it is – why you do it – and what’s come into your life because of it. This life you’ve got is only yours – live it magnificently.  [Click here for additional Journal exercises] Spark Photo Credit: http://yellowbrickblog.blogspot.com/search/label/Words

Deadlift with Dumbbells

by admin

  • Using the deadlift mechanics pick up the dumbbells off the ground and begin from an upright position with your dumbbells at the side of your body and feet under your hips.
  • Initiate by sending your hips back and lower your body slowly by bending your knees.
  • Keep your low back tight, chest  up, and eyes forward.
  • Lower the dumbbells with your body keeping your arms relaxed.
  • The dumbbells start at the side of your body and then as you descend into the deadlift they should transition to the front of your shins.
  • At the bottom of the lift your weight should be in your heels, dumbbells at mid-shin and low back straight.
  • Stand up until your body reaches full extension at the top.
Note: If you don’t have dumbbells, you can grab anything in place of them. Try water jugs, cinderblocks or a couple of books.

Deadlift with PVC

by admin

The beauty of the deadlift is that it’s not just for bodybuilders. It is for lifting your groceries, your kids, bags of mulch, morning furniture…you name it. Its for life. If you don’t have a weightlifting bar, you can still practice this very important movement and build your strength. Grab a couple of books, a heavy rock, or a kettle bell if you have one. Practicing this movement in a controlled environment, paying special attention to your form will help build new neuropathways and you’ll find it natural to lift things properly and without injury. Give it a try.

    • Begin lift by taking a grip on the pvc bar or wooden dowell just outside your hips.
    • Bend your knees so they are slightly over the bar.
    • Keep your chest tall and your weight in your heels.
    • Be certain that you maintain the curvature in your lumbar spine throughout the lift by contracting your midsection and low back.
    • Initiate the lift by standing up with the weight using only your body to lift the bar and not your arms.
    • Lock your knees and hips out at the top by standing tall, and return the weight back to the ground with prudence using the same mechanics discussed above.

Here’s Dr. Ryan with the real deal:

  • Begin lift by taking a grip on the bar just outside your hips.
  • Bend your knees so they are slightly over the bar.
  • Keep your chest tall and your weight in your heels.
  • Be certain that you maintain the curvature in your lumbar spine throughout the lift by contracting your midsection and low back.
  • Initiate the lift by standing up with the weight using only your body to lift the bar and not your arms.
  • Lock your knees and hips out at the top by standing tall, and return the weight back to the ground with prudence using the same mechanics discussed above.
If you don’t have a barbell, you can also substitute with dumbbells.

Deadlift

by admin

The beauty of the deadlift is that it’s not just for bodybuilders. It is for lifting your groceries, your kids, bags of mulch, morning furniture…you name it. Its for life. If you don’t have a weightlifting bar, you can still practice this very important movement and build your strength.  Grab a couple of books, a heavy rock, or a kettle bell if you have one. Practicing this movement in a controlled environment, paying special attention to your form will help build new neuropathways and you’ll find it natural to lift things properly and without injury. Give it a try.

  • Begin lift by taking a grip on the bar just outside your hips.
  • Bend your knees so they are slightly over the bar.
  • Keep your chest tall and your weight in your heels.
  • Be certain that you maintain the curvature in your lumbar spine throughout the lift by contracting your midsection and low back.
  • Initiate the lift by standing up with the weight using only your body to lift the bar and not your arms.
  • Lock your knees and hips out at the top by standing tall, and return the weight back to the ground with prudence using the same mechanics discussed above.
This movement can be done with a PVC pipe to warm up or to practice the movie.
If you don’t have a barbell, you can also substitute with dumbbells.

 

Seated Press, Deadlift, & Overhead Squat with Dumbbells

by admin
  • Warm Up:  4 rounds of 10 Floor Wipers & 5 Push-Ups
  • Workout:  Seated PressDeadliftOverhead Squat
    Directions: 5 rounds of 5 of each movement using two dumbbells. Selected weight should be max load to safely complete all the sets without altering the weight. Do not change the weight used between the movements (you will be limited to the max weight of your weakest movement). Reps are to be done deliberately focusing on technique and form rather than speed.
  • Challenge: 100 Jump Overs
  • OR Active Recovery (Rest Day): Tough workout yesterday? Try some active recovery like a breathing walk or a roll and stretch.
Scale Down: To make this workout easier, use a lighter weight and take pauses as needed.
Scale Up: To make this workout harder, choose a challenging weight and do each full round without pause.

Deadlifts, Front Squats and Cleans

by admin
  • Warm Up: 400m (1/4 mi) brisk walk/jog, 20 Pushups, 20 Sit-ups, 20 Squats
  • Workout: DeadliftFront SquatsCleans (full squat)
    Directions: 5 rounds, doing 3 of each movement. Use a weight bar or light dumbbells, a medicine ball.. Focus on technique and form rather than speed and weight. (Make this workout harder or easier.)
Scale Down: To make this workout easier, instead of a weight bar use a medicine ball or a broom and limit to 4 rounds.
Scale Up: To make this workout harder, do 5 rounds with a more challenging weight. Heavy enough to stretch you, but remember form is paramount.