IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 73 of the 100 Day Challenge!  Wall Ball Cleans. There’s more to this movement than meets the eye. It’s a full body, demanding Tabata, no question about it! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Broccoli, Bacon & Cashew Salad. A delicious, balanced combination that’s perfect for any barbeque or potluck. Great for an everyday lunch too!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment. ~ William Penn

Essential Element:  And, lo and behold, the afternoon nap turns out to be 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 here to read Spark Insight: Restorative Sleep].

Journal:  Think about how productive you might be if, right in the middle of your crazy work day, you set aside time for you body’s ‘nourishment and refreshment’. I’m not talking about lunch – I’m talking about sleep! But lunch is a perfect time to do it. Consider taking 10 minutes out of your lunch break and putting your head down. Turn on your phone and close your eyes right there at your desk, or in your car – wherever you can find quiet. Later today, journal the thoughts and brainstorms that come to you in that ‘never-never land’ you go to before sleep … They may be some of your most creative thoughts all day!   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 72 of the 100 Day Challenge! Push Jerk! Don’t be fooled – this is not some “over the top” Olympic weight lifting move. This is actually very scalable – meaning you could do this with a broom handle if that’s all you felt you could handle. The benefit to the shoulders, upper back, and postural muscles qualifies it as a ‘must do’ exercise for everybody.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Zucchini Pancakes. Leave your dough-y, gluten filled breakfast behind and start your day with these tasty vegetables! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  There is no hope for a civilization which starts each day to the sound of an alarm clock. ~ Unknown Author

Essential Element: Getting to bed before 11 p.m. is a best practice followed by the healthiest, most energized people in the world [click here to read Spark Insight: Restorative Sleep].

Journal: How do you start your day? With a jolt out of bed and a frantic race to get out the door?  What would our days look like if we were intentional about our mornings? They’d start with us being smart about going to bed! Choose your ideal waking time. Then back track 7.5-8 hours and set your bed time. Keep record of how your body progresses through the week with adequate rest.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 71 of the 100 Day Challenge! New exercises are not only fun, but they work muscles that don’t generally get activated with your classic push up, sit up routine! Inspire some muscle confusion with this new Tabata: Heavy Bag Knee Strike! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Adventure Trail Mix If you’re not keeping Tupperware or Ziploc bags of this perfect snack in your car, and at your desk, you’re missing out. Raw nuts and seeds mixed with a little organic dried fruit make for a satisfying and healthy snacks. Moms, are you listening? This is the solution to having a car full of hungry kids and succumbing to convenience “die-fast” food.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace. God is awake. 
~ Victor Hugo

Essential Element: Late night television, the internet, 24 hour drive-thrus, and 60-hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring.  If you are like most people, your body expects and requires more sleep than it gets [click here to read Spark Insight: Restorative Sleep].

Journal:  In our culture’s attempt to produce more, make more, do more – we sacrifice the truly important for the urgent. We may amass great things now – but at what cost? We are only human. We can only accomplish so much! Give yourself permission to let life go on without you for a few hours. Turn off your computer, phone, ipod – and just be with your kids, your spouse, God. Prayer – actively trusting in the unseen – is a beautiful practice – freeing us from human responsibility of caring for all.  Journal… what do you recognize you are not in control of? Who/What are you trusting those things to?  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 70 of the 100 Day Challenge! Congratulations! 70 days of epic commitment, discipline and movement! Keep up the great work today with Kettlebell Sit Ups. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spice up your greens today with a Pear Walnut Salad. We’ve got a delicious, homemade dressing to drizzle over it too! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Every human being has a work to carry on within, duties to perform abroad, and influence to exert. ~ William Ellery Channing

Essential Element: Wellness is experienced, not achieved.  Every choice, every day [click here to read Spark Insight: Coping Mechanisms].

Journal: Who is lifting you up? Who is pulling you down? Consider investing more time with people a. that draw out the best in you b. whose faith, character and integrity are equal to or greater than your own and c. whom you’d like your children to grow up and be similar to.  Jot three of their names down in your journal tonight – and make some time to spend with them!  [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 68 of the 100 Day Challenge! We’re getting creative to day with Ball Push Ups! Not only creative, but fun (!), this Tabtata will be over in no time, and suddenly you’ve got a new favorite movement for building core strength and coordination!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Avocado Grapefruit Salad. Quite possibly the perfect summer snack/lunch! A side of sliced turkey or chicken will balance out your plate, but either way, this salad is sure to refresh you, cool you down, and fill you up with quality nutrients! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: A proud man is seldom a grateful man, for he never thinks he gets as much as he deserves. ~ Henry Ward Beecher

Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our most important assets [click here to read Spark Insight: Coping Mechanisms].

Journal:  Consider not what you don’t have – but what you do. Managing our assets starts with recognizing our resources – and appreciating them for the gifts they are. Identify in your journal today your current three most valuable resources. Next to each of them, brainstorm on how you might make the best use of them over the next two weeks – then give thanks for the gifts they are.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 67 brings Static Dip Holds. Ouch! You’ll definitely accentuate the ‘challenge’ portion of our 100 Day Challenge today! Keep up the great work! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Classic Stuffed Peppers An incredibly easy dish that’s beautiful and fun to present! Don’t forget filling and nutritious to boot! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The mind is its own place and in itself can make a heaven of hell; a hell of heaven. ~ John Milton

Essential Element: The Bonfire Health Program empowers you to choose healthier perspectives and responses to stress, as well as offering specific strategies and mechanisms for mitigating the effects of stress and reducing its occurrences [click here to read Spark Insight: Coping Mechanisms].

Journal: On average, each person thinks approximately fifty-thousand thoughts/day. None of these are neutral – they are either moving us forward or moving us back. It is our choice, even amongst the most stressful of circumstances, to shift our thoughts from reaction to deliberate response. Choose a statement, quote or scripture you’ll claim this week as you encounter tough situations  Write it our in your journal and commit to memorizing it through the week.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 66 of the 100 Day Challenge! Jumping Ring Dips. A great, scalable way to build up your traditional dip muscles! If you can’t get to your Crossfit Box today, hang your rings from a tree in your back yard, or from a jungle gym at a local park! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Massaged Kale Salad. Yes, kale needs a massage once in a while too. Even better that it’s done with avocado, that is the dressing. A delicious and creative way to introduce this important green to your palate! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The words you mutter to yourself have the powe to encourage or discourage, to motivate or deflate, to generate joy or repel it. ~ Tommy Newbury

Essential Element:  Life is full of surprises - get ready for them [click here to read Spark Insight: Coping Mechanisms].

Journal:  What are you muttering under your breath? Is there a steady stream of subconscious belief that you are fully capable of meeting life’s challenges? Or are your feeding yourself a constant string of negatives – disbelieving your incredible potential? Identify your top three most common thoughts – the three things you say to yourself daily, if not hourly.  Write them in your journal – then consider which of them needs some tweaking.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 65 of the 100 Day Challenge! Squat Thrust Tabatas to get you moving today! No equipment necessary, minimal space required, absolutely no excuses to not move! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Fruit and Spinach Smoothie with Raw Nuts. Monday mornings can be hectic, but don’t let the rush out the door deprive you of the nutrients you need to start your day! This fast and super simple breakfast will fit into ANY morning schedule. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Most players are pretty good, but they go to where the puck is. I go to where the puck is going to be. ~ Wayne Gretzky

Essential Element: Well people don’t necessarily experience any less stress; they simply develop better strategies and coping mechanisms for dealing with it [click here to read Spark Insight: Coping Mechanisms].

Journal: By thinking what we’ve always thought, we’ll always get what we’ve always got. In order to move forward, we’ve got to think that direction first! What are you moving towards? Can you taste it? Feel it? Smell it? What’s your goal. Get it in writing – look at it daily – then dedicate your energy to making it happen…   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 64 of the 100 Day Challenge! Weighted Pull Ups are sure to spice up your Sunday! Feel free to scale to your ability, but this exercise is a terrific goal movement to work towards! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
If you live by the ocean, this is the perfect time of year to take advantage of your location (for many reasons)! Toss your delicious local seafood in our Bonfire Fish Chowda! Don’t feel restricted to using only fish – add shrimp, scallops, crab or even lobster and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  As a person thinks in his heart, so is he. ~ Provers 23: 7

Essential Element: Well people don’t necessarily experience any less stress; they simply develop better strategies and coping mechanisms for dealing with it [click here to read Spark Insight: Coping Mechanisms].

Journal:  The battle we wage against our human nature is an invisible one – one that is fought purely in our minds – minute by minute, each hour of each day. In order to move forward, we must choose to think on possibilities and capabilities, rather than probabilities and weaknesses. In your journal today, identify one situation in your life you’d like to improve– then jot down the belief-filled thought process that must go before it in order to make it reality.  [Click here for additional Journal exercises]