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AIR  ~  Movement of the Day:
Have you been working toward your pull up this month? Great goal! And a great exercise on your way to strict pull ups is the Kipping Pull Up. Start adding this upper body challenge to your workout and see how quickly your strength increases! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Chocolate Mousse will trick your taste buds into thinking this dish is unhealthy…but don’t be fooled! This amazing treat is made from high quality, beneficial fat! Even your kids will think they’re getting away with something too delicious to be true!  [Click here for additional Recipes]


SPARK  ~  Thought of the Day:
Quote of the Day:  Sometimes, you need to step outside, get some air, and remind yourself of who you are and who you want to be. ~ Anonymous
Essential Element:  When our behaviors are congruent with our values, we feel satisfied, confident, and at ease. When our actions are at odds with this internal guidance system, we sense disconnect, anxiety, and restlessness. [click here to read 'Living in Alignment']
Journal: If we asked you to choose three qualities you’d like to instantly acquire, what would you say? Acceptance? Consistency? Effectiveness? Focus? Spirit? Take some time to think about it – then jot down the three you crave most.  [Click here for additional Journal exercises]

Kipping Pull-Ups

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  • Swing forward from your hips. As your lower body goes forward, your head and feet should be going backwards and your shoulders should move outwards.
  • As your body swings, drive your hips up.
  • Use your hips and arms to bring your legs up, lifting your body up.
  • Bring your shoulders above the bar. Most of the power should come from driving your hips upwards.
  • Lower back down and continue swinging your hips. As you lower down, push your body away from the bar to set up the swing for the next pull-up.

Kipping Ring Dips

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  • Hold your body up on the rings, keeping your arms facing each other.  Keep the rings close together and your arms close to your chest.
  • Lower your body until your arms are completely bent while leaning your shoulders over the rings.
  • Bring your legs forward slightly by bending the hips and lifting your knees up.
  • Push down on the rings and extend your arms straight up. Keep the rings close to your body.

Kipping Pullup

by admin

  • Grasp the pull up bar overhead with an overhand grip just outside your shoulders.
  • Engage your shoulders by tightening your shoulder girdle to avoid stress on your joints.
  • In a controlled motion swing your head through your shoulders and your feet back to create some momentum.
  • Bring your head back through your shoulders and your feet forwards while starting to pull your body upwards to the pull-up bar with your arms.
  • While your body starts to travel upwards towards to the pull up bar aggressively snap your hip forwards to help you reach the top of the pull up where your chin reaches over the top of the pull up bar.
  • At the top of the pull up lower your body back to the starting position while maintaining a pendulum-like momentum and repeat.