IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 42 of the 100 Day Challenge! Box Jumps are an emotional mix for most people… a blend of exhilaration and a fear of wiping out! Don’t forget, nearly all exercise is scaleble – in this case, you can modify your Box Jump Tabata to be Box Steps or Step Downs[Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Hard Boiled Eggs with Fresh Pesto! A terrific breakfast or energy boosting snack. Plus, our dairy-free, homemade Pesto will add just the right amount of flavor. Enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  You really shouldn’t say “I love you” unless you mean it.  But if you mean it, you should say it a lot.  People forget.  ~ Author unknown, attributed to an 8-year-old named Jessica

Essential Element: As much as it fuels the fires of passion, ties the knots of friendship, and binds a parent to their child, love itself remains largely misunderstood. We are social beings who crave and depend on emotional “strokes” to develop into whole and complete people [click here to read Spark Insight: Unconditional Love].

Journal:  Have you said it lately? To those people who matter most? To the ones who need to hear it more? If today was your last day on earth – whom would you have wanted to say it to? Write their names in your journal. Better yet – go tell them now!  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Bottom to Bottom Squats are a simple way to toughen up your basic air squat. In this video, Dr. Stephen transforms the movement into a Tabata workout! What a great way to squeeze your exercise into a busy day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
You don’t have to wait for lunch (or dinner!) to add a little Mexican spice to your day! Try our Salsa Scramble and add your favorite flavors to your eggs! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Even though you may want to move forward in your life, you may have one foot on the brakes. In order to be free, we must learn how to let go. … Refuse to entertain your old pain. The energy it takes to hang onto the past is holding you back from a new life.
 ~ Mary Manin Morrissey

Essential Element: Most people cannot readily describe what they want – what they would like to experience, become or create. This is exactly why most change efforts fail. [click here to read Spark Insight: Creating Change]

Journal:  If your spouse or closest friend was asked “What does (insert your name here) consistently complain about” – what would they answer?  How about if they were asked “What is (insert name) moving towards/ actively making happen in their life” ?  Answer both of these in your journal.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Broccoli Stumps with Eggs? Yep, you’re reading that correctly – broccoli stumps. Instead of wasting that nutritious and fibrous part of the broccoli, chop it small and cook it briefly in grass fed butter or oil and it adds great nutrition to an egg dish.  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Got 10 minutes to workout? Do 75, 100 or 150 Wall Balls and you’re done. Can be done with any weight ball – 2, 5, 10, 12, 15 or 20 lb ball. Don’t have a ball? Use your cat. A great full body exercise. [Click here for additional Workouts]

 


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

Essential Element: We must choose behaviors that provide sufficiency in the domains of Fuel, Air and Spark. [click here to read Spark Insight: Integration]

Journal: In each of the three domains, Fuel, Air and Spark, what is your main weakness? Write it out – with as much or as little detail as you’d like.  Then, next to each, envision what it would look like for that weakness to transform into a mind-blowing, powerful strength – one that propelled your life forward and moved you into a place of consistent, daily victory.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Start your Easter Sunday off right with Yummy Eggs with Spinach! This is a very simple, quick, satisfying and nutritious way of preparing eggs that also adds vital nutrient-rich vegetables to a dish that often doesn’t have “plants”.   [Click here for additional Recipes]

AIR  ~  Movement of the Day:
Easter egg hunts aren’t just for kids! Get outside today with the youngsters and make sure to put some FUN movement into your holiday weekend!    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Come to me all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for our souls. ~ Jesus, Matthew 11: 28
Essential Element: As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement.  This is fundamentally untrue, physically damaging, emotionally crippling and psychologically devastating. [click here to read Spark Insight: Rest and Repair]
Journal:  Where do you rest? In whom/with whom? Doing or not doing what? Where can you lay all that’s racing through your brain and feel genuinely restored? Write down where/who/what this place of rest has been for you for each decade of your life.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
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:
Don’t let Easter be an excuse to fall into bad snacking habits! Prepare these amazing Hard Boiled Eggs with Fresh Pesto for your holiday guests and celebrate your health this season too! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: What lies in our power to do, it lies in our power not to do. ~ Aristotle
Essential Element: A Bonfire Vital Behavior is to align your schedule with your Innate Values.  Create a schedule that accounts for the time that is regularly reserved for serving what and whom you value. [click here to read Spark Insight: 'Balance']
Journal: How are you spending your energy? More importantly – with whom? On an average week, who are the top five people you spend the majority of your time with? List them in order of amount of time spent.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
You might have thought nothing is better than the Perfect Breakfast…but we’ve done it again! Perfect Breakfast PART II! Give it a try and start your day off balanced and full of nutrients!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Get ready for some core strengthening today with the Static Leg Hold. Integrate these into your workouts and notice how much longer you’re able to keep those legs up day-by-day!  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Human beings are born into this little span of life in which the greatest thing is genuine friendship…and yet they leave their friendships with no cultivation, to grow as they will by the roadside, expecting them to “keep” by force of mere inertia. ~ William James
Essential Element: At the expense of sufficiency, we now seek efficiency. This leads to deficits that must be reconciled. [click here to read 'Spark Insight: Connection']
Journal: In an age of virtual communication, much of our face-to-face connection has been sorely replaced. With whom have you spent time connecting lately? Which of your ‘friends’ really know what you’ve been thinking about, envisioning, mulling over while you walk the dog? Write down the name of a friend you’ll connect with this week – to provide and receive a real life listening ear.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Start your day off right with a balanced plate! Dr. Paul reminds us of the importance (and ease) of including healthy fats, complete protein, and greens with his Poached Eggs and Avocado with Green Smoothie breakfast.   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Take on a Pistol challenge today at the end of your workout! These one legged squats are a terrific way to target and strengthen specific lower body muscles. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Each day comes bearing its own gifts. Untie the ribbons. ~ Ruth Ann Schabacker
Essential Element:  We should be careful not to take for granted others – or miss the opportunity to recognize them for who they are to us. [click here to read 'The Art of Gratitude']
Journal: Who has supported you lately? A co-worker? Friend? The front desk assistant at the gym who’s cheerful in every interaction? Who has offered their ear, their resources, their aid? Write a note to someone you’ve received from lately – but have yet to recognize for their gift.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Friday

by admin
FUEL:  Dish of the Day:
Broccoli Stumps and Eggs Don’t throw those stumps away – they’re chock full of nutrition. The key to this is the shallots – they add great flavor without dominating your breath for the day.  [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Squat Hops ‘Ninja Brandon’ at it once again.
[Click here for additional Workouts]

 

SPARK:  Thought of the Day:
Quote of the Day: A being is free only when it can determine and limit its activity. ~ Karl Barth
Essential Element: Many of us are capable of doing three things at once – but incapable of doing nothing – of giving ourselves to utter rest and refreshment for a time.   [click to view Spark Insight -  Morning Rituals]
Journal:  What would it look like to cease from work for an entire morning – or entire afternoon? What would you do? Write out your ideal six-hour stint of free time – and dream big.    [Click here for additional Journal exercises]

Chili Omelet [video]

by drpaul

Having leftover chili accomplishes a lot – snacks, lunches, another dinner and, in this case, a great breakfast. 


2-3 tablespoons organic butter (or coconut oil)
2 organic eggs per person
Raw cheddar cheese – optional
Leftover chili, warmed

  • Beat eggs well in glass bowl
  • Warm leftover chili in small sauce pan
  • Melt butter in a medium stainless steel skillet over medium heat
  • When butter bubbles, pour eggs into center of pan
  • Using a rubber or flexible plastic spatula, gently lift edge of eggs and tilt pan to allow a small amount of liquid egg to pour under cooking egg (see video demonstration); REPEAT a few times to get all liquid from center
  • Once egg is cooked (= no liquid): spoon warmed chili over one edge of cooking egg
  • Top with optional shredded raw cheddar cheese
  • Gently fold half of egg over the side with chili
  • Serve with sliced apple

Perfect Breakfast – Part 2

by drpaul

Everything’s better with bacon – but you can’t eat bacon all the time for a variety of reasons. In this breakfast, bacon plays a supportive, flavoring role.

If you’re not used to eating salads with breakfast, start by making Green Smoothies, which are like a “salad in a cup”.  If green smoothies aren’t your thing, try having salad – it will surprise you how delicious they can be for breakfast.

  • Organic eggs, cooked however you prefer – this video show two eggs that were gently pan fried using Irish butter from pastured/grass fed cows (available at Trader Joe’s) – gently pan fried, meaning over low- medium heat
  • Salad greens (organic salad mix or red and green leaf lettuce, torn into small pieces)
  • Cucumber, quartered and sliced
  • Plum tomatoes
  • Simple Vinaigrette Dressing
  • Uncured bacon, chopped into pieces, then cooked to desired doneness
  • Green Smoothie:
    • 1/2 orange, peeled
    • 1 banana
    • 1/2 cup coconut water
    • 1/2 cup purified water
    • 1/4 cup frozen fruit (pineapple or berries)
    • kale, chard and spinach
    • Start with orange, banana and waters – blend until very liquidy THEN slowly add kale, chard, and spinach
    • Add frozen fruit at end to “soften” the bitterness of greens – but don’t overdo the fruit, this is a green vegetable smoothie, not a fruit smoothie