IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 98 of the 100 Day Challenge!  Your final friday of the 100 Day Challenge means Pass Under Tabatas!  You will likely have to be creative in finding a spot to do these (you can always ‘pretend’ there’s a rope above you!), but once you do, your coordination, balance and leg strength will thank you! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Fiesta Salad. A fantastic, colorful and convenient recipe to get your necessary greens!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  So often we try to alter circumstances to suit ourselves, instead of letting them alter us. ~ Maribel

Essential Element: In order to get different outcomes, you must adopt new behaviors.  Now here’s the rub:  new behaviors can be awkward and difficult.  You simply must practice new (better) behaviors until they become easier. [Click here to read Spark Insight: Influence & Control].

Journal: What new behavior have you attempted to adopt – maybe a few times now – and just can’t seem to make it a part of your day? Maybe it’s cutting out sugar… Maybe it’s going to bed earlier…  Maybe it’s writing your spouse a note each day to let them know you appreciate them. Whatever it is that you want to make a habit, see it for the powerful thing it is, rather than just for the effort it requires; for the shaping and changing of you it will do, rather than the irksomeness of trying yet again to make it a part of your life. You are the decider of the action – but the action itself possesses unlimited ability to shape your life. In your journal – jot down three positive, life-shaping effects this one habit holds. Then do the thing… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 91 of the 100 Day Challenge! Pull Up Hold Tabatas, as demonstrated below by our very own Bonfire athlete (and 32nd strongest woman in the world as of this years Crossfit Games!) Alicia Gomes. Come see Alicia in action next weekend at the Nor’Easter Throwdown in Hampton! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf. A great source of flavorful protein that always has leftovers! One key is to use organic grass fed ground beef with at least 15% fat; using ground sirloin that has 5% or 10% fat can lead to a ‘dry’ meatloaf (please read Fat is Good). [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Progress is impossible without change, and those who cannot change their minds cannot change anything. ~ George Bernard Shaw

Essential Element: In order to get different outcomes, you must adopt new behaviors.  Now here’s the rub:  new behaviors can be awkward and difficult.  You simply must practice new (better) behaviors until they become easier.  [Click to read Spark Insight: 'Creating Change'].

Journal: ‘Embrace the awkwardness’. Most of the changes we experience in our environment don’t come with perfect blueprints. Usually they are a mixture of organic movements and unannounced shifts. We would do well to loosen our mental grip as we see a change rolling in – to accept its unknowable nature for a time and relishing the possibility of what’s coming. Where do you forsee changes happening in your family? Trickling in slowly, but unannounced? Expound on them in your journal today.. then write for a minute on how you’ll embrace them as they come. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 84 of the 100 Day Challenge! Tire Flip Flop Hop. Flip a tire… hop in.. hop out! Repeat! Start your day right with this full body, FUN Tabata!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dr. Bruce’s Almond Flour Pancakes. Satisfy your cravings for a pancake breakfast treat (and your familys’) without the setback on your clean, green tummy!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: I have always been delighted at the prospect of a new day, a fresh try, one more start, with perhaps a bit of magic waiting somewhere behind the morning.

 ~ Joseph Priestley

Essential Element: Every day you get to decide if you will start rushed, anxious and stressed or relaxed, connected and inspired [click here to read Spark Insight: Morning Rituals].

Journal: How do the first moments of the morning with your family usually go? Are they cherished – spent hearing each others first thoughts? Or are they rushed and hurried, tainted with “get moving!” and “hurry up!” Realize the gift that pre-movement minutes could potentially be for your family. Use the time to count blessings, think of someone you love or who needs prayer, talk about one thing you’ll do that day to serve someone you know. Be creative – and write down the magic you find waiting behind the morning… [Click here for additional Journal exercises] 

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 76 of the 100 Day Challenge! Overhead Plate Squats. Although the classic squat is one of our favorite and foundational movements, we’re kicking it up a notch today and adding some weight! “Enjoy” feeling your arm and core muscles get involved with today’s full body Tabata! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Watermelon Gazpacho! Summer’s end is fast approaching! Make sure you get in all your warm weather recipes before its too late! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  “It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” ~ John Steinbeck

Essential Element: REST allows for the vital repair of your body  – and the crucial recharge of your brain [click here to read Spark Insight: Restorative Sleep].

Journal: Sometimes the smartest thing we can do it hit the sack! When stress is high, temptations are higher – and night-time is typically when everything comes to life. Evening is when our bodies are coming down off of their ‘fight-or-flight’ responses from the day – allowing our brains to think about what just happened! Typically – this is when most people go to their fix. Television, alcohol, sugar, etc. The list is long- easily accessible- and deadly.  What’s yours? Journal about it. Why do you do it? When did it start? Is it moving you towards the life you want to create?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 69 of the 100 Day Challenge! Toes to Bar might seem intimidating, but check out the video below for some energy saving, efficiency tips for your Tabata today! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Lamb Shish Kabobs. Try a new marinade on your protein today, and what better way to incorporate your veggies than alternating those beautiful colors on your barbeque skewer! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Every experience, everything with which we have come in contact in life, is a chisel – cutting away at our life statue, molding, modifying, shaping it. We are part of all we have met. ~ Orison Swett Marden

Essential Element: In the economy of our lives, we must recognize the need for strategies that protect our limited resources – and assist us in living life to its fullest [click here to read Spark Insight: Coping Mechanisms].

Journal: Everything we encounter has the capacity to shape us for the better … IF, and only if, we allow it to. Our families are some of our most powerful life-shapers. How have you allowed your time with your family this past week to shape you? How did you resist it? Consider in your journal the things you felt most shaped by this past week.  Are you disabling that chisel from doing its best work?  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 62 of the 100 Day Challenge! The Overhead Barbell Carry is a perfect example of functional training! Its exercises like these that help prepare us for daily life and movement. Keep up the great work!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for the Perfect Breakfast? This combination is nutritious and delicious – as should be all of your meals!  If you’ve been intimidated about making omelets, watch our video – Dr. Paul makes it looks easy, and don’t forget to add a Green Smoothie on the side! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Set your course by the stars, not by the lights of every passing ship. ~ Omar Bradley

Essential Element: Celebrate progress and recognize its significance [click here to read Spark Insight: Integration].

Journal: What principles does your family stand on? What truths are understood without question? Where did those statutes come from? Consider celebrating your family this week. Where have they stood firm in upholding a family value?  Where has one of them stayed steady in their pursuit of a dream? Celebration is key component to consistency. Jot down in your journal a few ideas on how you might celebrate a member of your family this week – not for an accomplishment – but for a consistency.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 55 of the 100 Day Challenge! Flutter Kicks. They’re as painful as they sound! And you’ll most certainly be glad to hear your timer go off during your Tabata today! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chili Lime Drumsticks Yum! A fresh, homemade marinade makes these drumsticks unforgettable!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: To be unavailable to our friends and family, to be unable to find time for the sunset, or even to know the sun has set at all, to whiz through our obligations without time for a single, mindful breath, this has become the model of a successful life.  ~ Wayne Mueller

Essential Element: A major contributor to this mess is the general lack of rest and repair.  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.  We must take back our rest [click here to read Spark Insight: Rest & Repair].

Journal:  Write in your journal the numbers 1 -5. Next to each of them, write down a memory from this week that you stopped and recognized the moment happening in front of you. A memorable thing said, a story that gave you pause, a child learning to swim, a space in which you stood captivated with hundreds of others…. Whatever they were, remind yourself of them.  Jot down the numbers 1-5 so you can go ahead and look for them again this week. And post one of them here – as a comment  – so we can all relish it too.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 48 of the 100 Day Challenge! An oldie, but a goodie: Tabata Jumping Jacks! Get your heart pumping this morning… and/or this afternoon… and/or this evening (!) with a classic aerobic exercise. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Baked Salmon Mediterranean. Enjoy this lovely, light, summer dish and finish out your day nutritionally strong! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Instead of focusing on how much you can accomplish, focus on how much you can absolutely love what you’re doing. ~ Leo Babauta

Essential Element: Do not over-commit or over-schedule yourself.  Do not over-spend and force yourself into a situation that requires you to work to earn a living at the expense of making a life [click here to read Spark Insight: Balance].

Journal: On a scale of 1 – 10, rate yourself on ‘presence’  in the Vocational, Familial, Spiritual and Social categories. How present are you with your work? How about with your family? In your own quiet/prayer time? With your friends? Record your rating in your journal, then choose one of these categories and give yourself a goal for moving up a few notches this week.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 41 of the 100 Day Challenge! Jack Knives. Its true, Dr. Stephen makes everything look easy, but this variation of the “Crunch” is a muscle burning, core builder for sure! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Turkey Egg Scramble: Add some extra protein to your morning with our tasty breakfast combination!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Love is the choice to reach out to another person, no matter how they reciprocate. ~ Gary Chapman

Essential Element: Love should not be reduced to simply the way someone makes us feel.  Of course, love comes with tremendous emotion and real feelings.  But it is so much more.  Love is a decision.  It is something that we choose to give and receive, not something that we wait to experience [click here to read Spark Insight: Unconditional Love].

Journal: Emotions follow actions. Actions do not always follow emotion. Many times we want an emotion to drive our action … allowing us to feel excitement!, joy!, fun!… before we even begin to act! Reality is, if we wait to experience emotion, we’ll miss out on much more than we’ll experience. What are you waiting for emotions to instigate? What have you been hanging back in,  relationally OR otherwise, just waiting to feel something before you give? Stop the waiting. Start giving.  [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]