Journal: What does a typical Monday morning look like for you? Is it a race to get out the door, coordinating the week in your head as you speed to work? A morning ritual that stays consistent seven days a week does magic for our Monday mornings – and each morning in general! Write out in your journal three components to your ideal morning –– then take this week to implement those three elements into each days start. [Click here for additional Journal exercises]
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]
FUEL ~ Dish of the Day: You will not believe how good our Bonfire Green Smoothie tastes despite looking like lawnmower juice! Feel free to add or subtract what you have on hand and what you like in terms of taste. Be careful to not go overboard on the fruit – this is a green (i.e. vegetable) smoothie designed to deliver great nutrient-dense antioxidants and phytonutrients from vegetables with the fruit added to sweeten and lessen any bitterness from the chard, kale and spinach. [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: The art of love… is largely the art of persistence. ~ Albert Ellis
Essential Element: We thrive in loving environments and relationships, and we contract and atrophy in loveless circumstances. The greatest way to foster love is to offer it freely. Choose to extend love to those around you without attachment to their response. Do not give to get. Give to give. [click here to read Spark Insight: Unconditional Love].
Journal: Just like consistency is the key to maintaining physical strength, so persistency in love is key to maintaining healthy perspectives. And without exercise, these things atrophy. Where are you exercising love regularly? Where have you let your intentionality fade? Jot down a few of your relationships you feel thriving right now, and a few that could us a few extra reps. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Bonfire Green Smoothie time! If you haven’t mustered up the courage to try this green delight yet… today’s the day! This smoothie is a delicious and easy way to get a ton of quality nutrients first thing in the morning, so drink up![Click here for additional Recipes]
Essential Element: Practice an eFast (no electronics) 30 minutes before bed – in fact, keep the TV, Blackberry and computer out of the bedroom all together. Journal, pray or visualize a better tomorrow and be grateful for today. [click here to read Spark Insight: Restorative Sleep]
Journal: What does the last half hour of your day look like? What do you usually read/watch/do? Whom do you talk to? What do you prep for the coming day? Our bodies thrive on rhythms. Use your journal to visualize your ideal ‘last half hour’– one clear of electronic input and founded on body-calming, brain resting practices. Choose three nights this week and put it to practice. [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]
AIR ~ Movement of the Day: Knees to Elbows This is a very safe way to exercise your core and strengthen your abs. If you’re not ready for this or don’t have a hanging bar handy, do Sit Ups.
This video features Dr. Ryan Hewitt. Notice in the video that he’s wearing a weighted vest – he’s a wellness warrior and functional training stud (he was a team finalist at the 2011 Crossfit Games in Los Angeles). [Click here for additional Workouts]
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 'The Value of Struggle'] Journal: Where is your work schedule rigid? Where is it flexible? Many of us perceive our work week as something we must struggle through. Time for a 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]
Dish of the Day: Bonfire Green Smoothie Seeing as you may have overindulged last night in alcohol, sugar, and other trash foods, we thought you might need a nudge to bounce back to optimal health. What better habit to start the New Year than having a green smoothie every morning? (Click here for additional recipes)
Movement of the Day: Knees to Elbows You can’t beat this as a core strength exercise. Don’t worry if you can’t get your knees all the way up to your elbows – do the best you can and you’ll get stronger and stronger. Combine with push ups and squats for a complete workout (10 reps each, for 4-5 rounds, no stopping). (Click here for additional workouts)
Journal of the Day: Quote of the Day: “Humor is one of the most significant activities of the human brain.” ~ Edward De Bono Essential Element: Proactive management of the precious gifts that bring smiles to your being is the surest way to enjoying a balanced life in an unbalanced world. [view Week 11 Spark Insight] Journal: Write down five people whom you can count on to make you double over in laughter. These people are essential creators of balance in your life. (Click here for additional Journal exercises)
This is nutritious and delicious – as should be all of your meals! If you’ve been intimidated about making omelets, watch this video – Dr. Paul makes it looks easy. Don’t forget to make your Green Smoothie to go with it.
2-3 organic eggs per omelet (3 egg omelet can be shared by mom and child; 2 eggs for a hungry adult)
1/3 – 1/2 lb uncured bacon, cut into small pieces
1 cup chopped broccoli (even just stumps as the video shows)
1 medium to large shallot, chopped
Handful of spinach leaves
3 tablespoons organic butter or coconut oil Optional: 1/4 cup raw cheddar cheese, shredded
Cook bacon over low-medium heat until done to your liking; set aside on paper napkins/towels
In separate small fry pan, melt 1 tablespoon of butter or coconut oil
Add chopped broccoli stumps, cook for 3-4 minutes
Add chopped shallots, cook for 3-4 minutes
Set pan aside
Melt 2 tablespoons butter or coconut oil in medium saute pan
Beat eggs and add to foaming butter
Wait 1 minute and using spatula, lift edge of cooking egg while tilting pan to allow uncooked liquid egg to run under lifted edge – see video demo.
Once all uncooked egg is gone, add 1/2 of cooked broccoli and shallots to one side of cooked 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)