IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 79 of the 100 Day Challenge! Dr. Franson starts the day with a High Knees Tabata! And his kiddos aren’t far behind! Get your family involved in your workout today. Its a great healthy habit to start at any age!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Poached Eggs with Avocado and Green Smoothie. An amazingly energizing and balanced breakfast! It might not seem intuitive to have so much ‘green’ on your plate first thing in the morning, but it’s time to re-program! These green nutrients will revolutionize your morning! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: America’s number one energy crisis is Monday morning. ~ Unknown

Essential Element: Get out of your rut. If your morning routine looks more like survival of the fittest and a race against the clock, it is time to take back your morning [click here to read Spark Insight: Morning Rituals].

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 38 of the 100 Day Challenge! Dr. Franson starts the day with High Knees! And his kiddos aren’t far behind! Get your family involved in your workout today. Its a great healthy habit to start at any age! [Click here for additional Workouts]

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]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Alexis’ version of ‘cereal’ might not be what your expecting… but give her Paleo Breakfast Cereal  a try and enjoy the benefits of a satisfying, balanced breakfast all day long!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
High Knees are  a great warm up exercise, or combined with push upsbear crawls and air squats, can make a workout itself (10-15 reps each exercise, 4-5 rounds, no stopping).  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Reduce the complexity of life by eliminating the needless wants of life  – and the labors of life will reduce themselves. ~ Edwin Way Teale
Essential Element: Rest comes in many forms, our daily sleep patterns, including night time sleep for most of us, as well as napping or “siestas” during the day.  But more broadly, rest includes our morning rituals, meditation, breathing exercises, meal-time and evening rituals. [click here to read Spark Insight: Rest and Repair]
Journal:  What segments of your typical day seem like lost time? What hours consistently baffle you as to where they go? Write down the part of your typical weekday that regularly seems escapes you– then consider creating a ritual around it. Read, rest, rejuvenate your brain with some movement, write a note to a friend. Reclaim the time by creating a worthwhile rhythm where none exists.   [Click here for additional Journal exercises]

IGNITE YOUR DAY – Saturday

by admin
FUEL: Dish of the Day:
Mashed Cauliflower  A cruciferous vegetable, cauliflower is much healthier than potatoes. It’s also what’s called a lower glycemic food – meaning it doesn’t cause such a rapid rise in blood sugar levels or the corresponding insulin response. (Click here for additional recipes)

 

AIR: Movement of the Day:
High Knees This is a great warm up exercise, or combined with push upsbear crawls, and air squats, can make a workout itself (10-15 reps each exercise, 4-5 rounds, no stopping). (Click here for additional workouts)

SPARK: Journal of the Day:
Quote of the Day: Many of our fears are tissue paper thin, and a single courageous step would carry us clear through them. ~ Brendan Francis
Essential Element: We are often more experienced at turning to negative emotions than positive ones. We must work to build the muscle of staring our fears in the face and doing them anyway.  [click to view Spark Insight -  Coping Mechanisms]
Journal: What endeavor is scaring you most right now? Write down the fears accompanying it. Then write how you want to look those fears in the eye and dominate. Share your strategy with two of your closest friends.  (Click here for additional Journal exercises)