IGNITE YOUR DAY – Tuesday

by admin
FUEL:  Dish of the Day:
Paleo Banana Bread [video] I know we’ve featured this before, but are you making this fantastic and nutritious snack every week? You should be – it’s the snack/breakfast of champions!  [Click here for additional Recipes]

 

AIR:  Movement of the Day:
Burpees Over Bar  Adding anything at the end of a burpee turns it into that much more of the “real deal” (not that burpees need any enhancement). Today’s video features Dr. Tony Croke from Australia. [Click here for additional Workouts]

SPARK:  Journal of the Day:
Quote of the Day:  Some people want it to happen, some wish it would happen, others make it happen. ~ Michael Jordan
Essential Element: It’s easy to delay even the most important things when no one is calling you to account.  [click to view Spark Insight -  Morning Rituals]
Journal: Where in your finances have you continued to put off and delay debt? Is there a savings or payment goal you have yet to make? Write it down – then write out three steps you’ll take this quarter to make it happen.     [Click here for additional Journal exercises]

IGNITE YOUR DAY – Monday

by admin
FUEL:  Dish of the Day:
Banana Almond Flour Waffles A filling and nutritious breakfast (especially topped with chopped raw nuts). Probably not going to work preparing this as a mid-week, school day breakfast, UNLESS, like this video shows, you make them whenever it’s convenient, and store in the freezer in Tupperware and simply pop one in the toaster oven (you have a toaster oven, right? If not, get one, they’re very useful).  [Click here for additional Recipes]

 

 

AIR:  Movement of the Day:
Jumping Lunges  Just in case you didn’t think lunges were hard enough, here world class Crossfit Games veteran athlete and wellness warrior, Dr. Ryan Hewitt, demonstrates a great lower body and core aerobic challenge.  [Click here for additional Workouts]

 

SPARK:  Journal of the Day:
Quote of the Day: You don’t actually get stronger when you’re in the gym. It’s what you do (before and) after your workouts that’s the real key to growth. ~ Kris Bierek
Essential Element.  When you wake up, what’s happening? Mad rush for shower and out the door? What would your day, your week look like if you consistently woke up 15-30 minutes earlier and…read, prayed, planned, walked the dog (instead of just letting him out the back door)?  [click to view Spark Insight -  Morning Rituals] Journal: Write down your goal time for getting up this week (remember last week, you started going to bed earlier – now leverage that extra rest into ‘first thing in the morning “me” time.’ Write three things you’ll do upon waking up earlier. Then do them.     [Click here for additional Journal exercises]

IGNITE YOUR DAY – Friday

by admin
FUEL: Dish of the Day:
Cucumber Turkey Avocado Rolls  As we try to stay away from grains, we need to be creative. Here’s a quick and great ‘wrap’ substitute. Can easily be wrapped up to take on the road to work or school.  [Click here for additional recipes]

 

AIR: Movement of the Day:
Thrusters  We’ve featured this before and we will continue to bring it to your attention because the thruster, like the squat (actually thrusters incorporate a squat), works the whole body in a safe but demanding way. Short on time? Do a Tabata Interval workout with thrusters and see what a four minute workout can do for you.  [Click here for additional workouts]

SPARK: Journal of the Day:
Quote of the Day: “The more I allow myself to be seduced by distraction, the more distractible I become.”  ~ Tony Shwartz
Essential Element: Our culture is in desperate need of fewer choices and greater depth. Our constant access to channels of communications keeps our brains consistently over-stimulated. [click to view Spark Insight -  Restorative Sleep]
Journal: Put your brain at rest. Take ten minutes and simply focus on your breathing – emptying your mind of to-dos and tasks. At the end of this exercise, write down the primary thought (or thoughts) that came to mind.     [Click here for additional journaling exercises]

IGNITE YOUR DAY – Thursday

by admin
FUEL: Dish of the Day:
Dr. Paul’s Steak au Poivre  If there’s a better filet mignon dish than this, I’d be surprised. The video will help you overcome any fears you may have about making this extraordinarily gourmet, but simple dish.   [Click here for additional recipes]

 

 

AIR: Movement of the Day:
Jump Overs This is a not for everyone – if you’ve got knee problems or you’re getting up in your years, simply step over something that challenges you; if you do stepping, step over forward and step over sideways – it will help your coordination.    [Click here for additional workouts]

 

SPARK: Journal of the Day:
Quote of the Day: Don’t fight with the pillow, but lay down your head and kick every worriment out of the bed. ~ Edmund Vance Cooke
Essential Element:  As it turns out, the afternoon nap is one of the most effective and productive methods for increasing energy and improving cognitive skills and focus, while mitigating the adverse effects of chronic stress by lowering circulating stress hormones like cortisol[click to view Spark Insight -  Restorative Sleep]
Journal: Could you close your eyes for 10-20 minutes during your day? Go to your car? Or find a place at work? If not, simply take that same time and write down what you are grateful for, and who you should appreciate this week.      [Click here for additional Journal exercises]

IGNITE YOUR DAY – Wednesday

by admin
FUEL: Dish of the Day:
Honey Apple Coleslaw This isn’t that gross coleslaw people bring to picnics (you know, the kind they buy already made at the supermarket – yuck!).    [Click here for additional recipes]

 

AIR: Movement of the Day:
Bear Crawls I’m not sure what everyone hates more – burpees or bear crawls. Even though we may not like doing these, they’re so good for the feet, ankles, knees, hips, and shoulders. Bear crawls are also a core exercise.  [Click here for additional workouts]

SPARK: Journal of the Day:
Quote of the Day: “Sleep is the interest we have to pay on the capital which is called in at death; and the higher the rate of interest and the more regularly it is paid, the further the date of redemption is postponed.” ~ Arthur Schopenhauer
Essential Element: In fact, Dr. John Medina, author of Brain Rules, says that 90% of Americans are chronically over-tired. Although this has noticeable implications in our day-to-day lives, such as midday head bobbing and black circles under your eyes, the silent damage you’ll experience with sleep deprivation is a real killer – literally. [click to view Spark Insight -  Restorative Sleep]
Journal: When was the last time you had three consecutive nights of adequate, deep sleep? For many people, it was on their last vacation. Write down what could you do at home during your regular week to get a night’s sleep like that (you know, like go snorkeling in that frozen pond by your house).    [Click here for additional journaling exercises]

IGNITE YOUR DAY – Tuesday

by admin
FUEL: Dish of the Day:
Paleo Cereal Breakfast  Besides being healthy, this breakfast is satisfying and filling.   [Click here for additional recipes]

 

 

AIR: Movement of the Day:
Goblet Squats  There’s no doubt about it, squats are king. Here’s a variation that is demanding, yet very safe. For a complete workout that includes Goblet Squats, add Box Jumps (or Box Steps) and Mountain Climbers – 10-15 reps for each exercise, four to five rounds without stopping.   [Click here for additional workouts]

 

SPARK: Journal of the Day:
Quote of the Day  “A good laugh and a long sleep are the best cures in the doctor’s book.” ~ Irish Proverb
Essential Element: Our body uses sleep to rest and repair our tissues. Our brain requires sleep to process the information from the day. [click to view Spark Insight -  Restorative Sleep]
Journal: For the next seven days, e-fast for the thirty minutes before going to bed (e-fast means no electronics – no TV, computer, iPad, checking email on your phone, etc.; instead, go for a walk, read, or pray).    [Click here for additional Journal exercises]

IGNITE YOUR DAY – Monday

by admin
FUEL: Dish of the Day:
Mexican Chicken Lime Soup This is a favorite – EVERYBODY loves this soup. It’s simple, easy, and super yummy.    [Click here for additional recipes]

 

AIR: Movement of the Day:
Dumbbell Lunges  Nothing seems to make us have soreness like doing lunges – make them a regular part of your warm ups and workouts so they won’t cause that soreness. Lunges are great core strengtheners and also help your balance and coordination. [Click here for additional workouts]

SPARK: Journal of the Day:

Quote of the Day: Sleep that knits up the ravelled sleeve of care. The death of each day’s life, sore labour’s bath
Balm of hurt minds, great nature’s second course,
Chief nourisher in life’s feast.  ~ William Shakespeare, Macbeth
Essential Element.  The more complete sleep cycles you experience, the better. For most of us, that means getting back to the cave – earlier. [click to view Spark Insight -  Restorative Sleep]
Journal: For a week, write down when you go to bed and when you wake up. What’s your average time per night? What’s your average time for going to bed? If you’re sleeping less than 7.5 hours per night, go to bed earlier – your body will rejoice in ways you can’t imagine.      [Click here for additional journaling exercises]

IGNITE YOUR DAY – Friday

by admin
Dish of the Day:
Steamed Broccoli  Okay, this sounds almost stupid to ‘feature’ something so unglamorous or non-gourmet as steamed broccoli. Yet, if you’re not regularly eating broccoli, raw and steamed, you’re missing out on one of nature’s perfect nutritional gifts. Eat it in salads or with a main dish at dinner – your body will love you for it.   (Click here for additional recipes)

 

Movement of the Day:
Modified Push Ups There are many people who shy away from doing push ups because they can’t yet do a “full” push up…no worries – here you go. Start with these, and soon you’ll develop the core and upper body strength to do ‘real’ Push Ups. Combine any Push Ups with Sit Ups, and Squats (or even better, Overhead Squats) and you’ve got yourself a demanding full-body workout that can be done relatively quickly in your living room while watching Cupcake Wars. Ten reps each exercise for 4-5 rounds, no stopping.  (Click here for additional workouts)

Journal of the Day:

Quote of the Day: “To love someone is to identify with them.” ~ Aristotle
Essential Element: Time with our family is one of our most precious commodities – we must use the time we have with them well! [click to view Spark Insight - Integration]
Journal: How can you make the most of the minutes you have with your family? Write down three of the most important things you can do with the time you have with them [for more, read about The Economy of Time: Protect Your Most Important Currency].  (Click here for additional journaling exercises)

IGNITE YOUR DAY – Thursday

by admin

Dish of the Day:
Baked Salmon Mediterranean For many people, cooking fish successfully is their last frontier. This is a fail-safe method that turns out quite delicious.  (Click here for additional recipes)

 

 

Movement of the Day:
Slide Unders  This is a great warm up…OR if you want to make it a part of a workout, hold something heavy like a 15 lb medicine ball or a 28 lb kettle bell, or…your easy chair recliner.    (Click here for additional workouts)

 

Journal of the Day:

Quote of the Day: “Look at a day when you are supremely satisfied at the end. It’s not a day when you lounge around doing nothing; it’s when you’ve had everything to do, and you’ve done it.” ~ Margaret Thatcher

Essential Element: Our financial habits play a large role in our mental and familial well-being. A great way to get a handle on our finances is to honestly audit our expenses. [click to view Spark Insight - Integration]

Journal: Try it – track everything you spend for seven days. At the end of the week, review your record [this practice will make you VERY aware of the ways you’d rather NOT be spending your money].

(Click here for additional journaling exercises)

IGNITE YOUR DAY – Wednesday

by admin
Dish of the Day:
Brussel Sprouts with Bacon Brussel spouts are a member of the “life extension family” – they’re part of the cruciferous vegetable family which science has now shown to be chock full of important phytonutrients that bring health and vitality on a cellular level and even prevent cancer.   (Click here for additional recipes)

 

Movement of the Day:
Frog Jumps Leap into great agility and fitness with this fantastic full-body single exercise – it’s harder than it looks (have we said that before?). Notice that Dr. Stephen is doing this with a weighted vest.    (Click here for additional workouts)

Journal of the Day:
Quote of the Day: “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”  ~ John Maxwell
Essential Element Wellness is a journey – greatly influenced by the environment in which we place ourselves.  [click to view Spark Insight - Integration]
Journal: Where is your head? What are you dwelling on? Write down three channels of information you tap into on a daily basis ( i.e. newspaper, television or radio show, website, or blog). Consider: are these helping move you toward the life you want to create? (Click here for additional journaling exercises)