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]
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
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]
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]
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]
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]
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]
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]
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]
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]
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]
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]
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
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)