IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 52 of the 100 Day Challenge! Hollow Rocks. Just because they look a little silly doesn’t mean they’re not an amazing core strengthener! Keep up the great work with all your Tabatas!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Greens and Bacon. A little bacon goes a long way when it’s used as a flavor component versus a major part of the dish. This breakfast, made with kale, spinach, chard, and broccoli, and which can easily be varied depending on what you have on hand, is extraordinarily high in phytonutrients, antioxidants and other micronutrients essential for health. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  There is more refreshment and stimulation in a nap, even the briefest, than in all the alcohol ever distilled. ~ Edward Lucas

Essential Element:  Claim ownership of your time and schedule. Make a standing “napping appointment” in your daily schedule if at all possible.  Even Presidents of the United States have made this a priority – and they have a demanding schedule, too [click here to read Spark Insight: Rest & Repair].

Journal:  Napping. A phenomenon that perplexes many, and blesses few.  It’s too difficult to make the time, we know we’ll wake up groggy, etc. If only there were more of us daring to try it again. Bonfire is posing the challenge to you this week: Try it. For three days this week, give your brain 10-20 minutes of darkroom, shut-eye. They don’t have to be in a row – nor at the same time each day. You don’t even have to actually go to sleep. Journal your findings at the end of the week – and post one of them as a comment here on Bonfire’s Ignite Your Day post. Let’s hear em…    [Click here for additional Journal exercises]

Hollow Rocks

by admin

  • Lie on the ground
  • Lift your head and if possible, your shoulders like you are beginning a crunch.
  • Pull your knees into your chest. Your lower back should press into the floor.
  • Now you are in a ball-like position, roll back and forth with as much control as possible.
  • If this is easy, extend your legs outward, holding the crunch position with your shoulders.
  • Rock back and forth with your legs out with as much control as possible.
  • If this isn’t too hard, then extend your arms outward and continue to roll back and forth.  Always keep your lower back flat against the ground when rolling down and your head and shoulders in the crunch position.