IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Movement is all around! You don’t have to head to the gym to get your movement in today – hit the trail! Hiking is an amazing way to get your ‘sweating and panting’ in for the day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spice up your lunch today with this creative Broccoli, Bacon & Cashew Salad. Easy to prepare and store, this simple salad will give you just the energy boost you need to make it through the work day.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Many of us are not living at our best. We linger in the lowlands because we are afraid to climb the mountains. We do not know what we lose in our self-indulgence – what glory awaits us if only we had the courage for the mountain climb. ~ J.R. Miller
Essential Element: Our attitude will determine our experience with struggle. [click to read 'Embracing Struggle']
Journal: Remember your ‘goat’ from yesterday’s post? That thing you’ve been avoiding for quite some time? Today, I want you to unpack the attitude – the consistent thought process you’ve developed – which accompanies your ‘goat’ every time it’s brought to your attention. Finish this sentence: I have not been able to ___________ because I keep on thinking _____________.  [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]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Air Squats This essential movement is crucial to add to your daily schedule. Air squats not only work your quads and core, but strengthen your lower back as well! Runners, especially, can benefit from adding squats to their pre-run stretch, halfway point, and at the end of their run, as well. A strong lower back eliminates a multitude of common daily aches and pains, so squat away! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for a way to ward off this lingering winter chill? What better way than Chanya’s Chili? Chock full of protein and essential vegetables, this beautiful dish will warm your insides and your soul!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Patience is the hardest part of learning, and training is the essence of transformation Ann Voskamp
Essential Element: Healthy people are always learning – looking for opportunities to grow and expand. [Click to read 'Creating Change']
Journal: Where is your work schedule rigid? Where is it flexible? Many of us perceive our work week as something we must struggle through in order to bring home a paycheck. Perspective shift!: Write out your typical work week schedule, noting the particularly tedious hours in the week. Choose one of these times and consider how you might make it more valuable – for you and your co-workers.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Roasted Cauliflower with Apples: Try this quick and easy vegetable side with dinner, or make it over the weekend and Tupperware it up for a delicious, nutritious addition to your lunch!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Alternating Lunges: A classic exercise with unparalleled benefits! And there’s seriously no excuse for not finding the time or space to fit these in your day!  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When God moves us out of our comfort zone – this is a gift. ~ Ann Voskamp
Essential Element: Resistance, friction, and struggle produce advancement in our ability to cope and succeed.  Through each of these, we get stronger. [click to read 'The Value of Struggle']
Journal:  Where are the deepest struggles happening in your life right now? Consider this: these are the areas offering you the greatest opportunity for growth. Write about the area challenging you most – then envision the good, the growth, the progress that could very well come from it.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Thursday

by admin
FUEL:  Dish of the Day:
Carrot, Flax and Almond Flour Muffins  We all need snacks. We also need healthy snacks. These are Paleo, nutritious, and very satisfying. Go for it!  [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Good Mornings  Done properly, Good Mornings are fantastic for maintaining muscular integrity for the lower back and spine. Brandon, always a stickler for proper form in everything he does, does them here with a 45 lb. dumbbell – start smaller, for sure. [Click here for additional Workouts]

SPARK:  Journal of the Day:
Quote of the Day:  Developing the reassurance habit is easy to do and hard to kick. The problem is this: there are some ventures where no reassurance is possible.   ~ Seth Godin
Essential Element: Rest from a constant need for the praise of those around you.    [click to view Spark Insight -  Morning Rituals]
Journal: Who has offered you constructive criticism lately? Whom have you offered it to? Is there a tough conversation you know you need to have? Consider resting from the busyness that disallows genuine communication and write out what you need to say… [Click here for additional Journal exercises]

IGNITE YOUR DAY – Wednesday

by admin
FUEL:  Dish of the Day:
Dr. Paul’s Famous Hamburgers  Yes, hamburgers can be delicious without bread and mayonnaise. The caramelized onions are key, but the wicked good cream sauce puts it over the top.    [Click here for additional Recipes]

 

 

AIR:  Movement of the Day:
Inch Worms  The Ninja warrior knocking ‘em out in his kitchen. A combo of plank and push up – guaranteed to get your attention.   [Click here for additional Workouts]

 

SPARK:  Journal of the Day:
Quote of the Day:  Symphonic: Relating to or having the character of a symphony, interweaving of themes, or harmonious arrangement ~ Webster’s Dictionary
Essential Element: A symphony cannot be played on weary and worn down instruments. As a member of your family, mindful maintenance of your instrument (yourself!) is crucial to creating harmony in your home.  [click to view Spark Insight -  Morning Rituals]
Journal:  Where is your family dynamic notably symphonic? And where is it not? Write out three ways you personally can contribute to greater harmony in your home by taking care of yourself – i.e. creating a few quiet moments in the morning before kids awake, having breakfast together before school, etc.    [Click here for additional Journal exercises]