IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 90 of the 100 Day Challenge! Lunges.  An oldie, but a goodie. And with ONLY 10 days to go, we’re proud of you and your commitment to your health! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cucumber Turkey Avocado Rolls. A quick, breadless, balanced lunch that has all the delicious fillings of a sandwich!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Being stuck is a position few of us like. We want something new but cannot let go of the old-old ideas, beliefs, habits, even thoughts. We are out of contact with our own genius. Sometimes we know we are stuck; sometimes we don’t. In both cases we have to do something. ~ Inga Teekens

Essential Element: Repetition is the mother of mastery.  Clinical research shows that new habits can be formed through repetition.  Our brain cells actually create novel connections and new habits are formed.  [Click to read Spark Insight: 'Creating Change'].

Journal: Bad habits and good – both have the power to completely rule our lives. The ones we are stuck in cry out for change. The good ones we’ve established are daily patting us on the back.  In order for the bad to be replaced by the good, our brains must start the process. Slowly, by our pain staking and initially obnoxious focus, the beautiful nature of rewiring occurs, and the action becomes second-nature! What have you wanted to become second-nature for you? Unquestionably holding its place in your life; unwavering in its defining of your very character? Reflect on 3-5 of those things in your journal today..  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Coconut Curry Chicken is a super simple way to dress up your basic chicken dinner! Enjoy some new spices tonight and don’t forget to prep a veggie side like steamed broccoli or a colorful salad!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Add some resistance to your Lunges this week and grab some weight! Dumbbell Lunges engage more of your upper body and who doesn’t love (and need!) a full body movement?! [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  I am only one; but still I am one. I cannot do everything, but still I can do something; I will not refuse to do the something I can do.
 ~ Helen Keller

Essential Element: Successful change agents have taught us some powerful best practices for adopting new behaviors. Ultimately, you have the power to create incredible positive, lasting changes in your health and life with the right skills and know-how.  [click here to read Spark Insight: Creating Change]

Journal:  In your journal – list three habits you have adopted over the last month – either intentionally or unintentionally.  How have they impacted your life?  What influence have they had  on your head space?  Have they afforded you greater capacity to be present in the moment? Now consider a habit you haven’t had the courage to put into practice. THIS is your week… Make it happen.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
They may sound and look easy, but a consistent set of Lunge Jumpers will get your heart racing and your muscles burning! Don’t believe us… give it a try!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Still trying to work kale into your menu? This recipe for Sweet Kale Salad is a perfect foray into embracing the  leafy green!   [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Making the simple complicated is commonplace; making the complicated simple, awesomely simple, that’s creativity. ~ Charles Mingus
Essential Element: Well People are deliberate in their rest and repair strategies.  [click here to read Spark Insight: Rest and Repair]
Journal: Write down the least restful realm of your life right now. What’s baffling you about it? Who is involved? What do you see as the next most beneficial action step to move it toward a place of rest? Writing it out lends clarity and a greater capacity to move forward. Even if the circumstances haven’t changed – your mind has.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Roasted Cauliflower with Apples: Try this quick and easy vegetable side with dinner, or make it over the weekend and Tupperware it up for a delicious, nutritious addition to your lunch!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Alternating Lunges: A classic exercise with unparalleled benefits! And there’s seriously no excuse for not finding the time or space to fit these in your day!  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When God moves us out of our comfort zone – this is a gift. ~ Ann Voskamp
Essential Element: Resistance, friction, and struggle produce advancement in our ability to cope and succeed.  Through each of these, we get stronger. [click to read 'The Value of Struggle']
Journal:  Where are the deepest struggles happening in your life right now? Consider this: these are the areas offering you the greatest opportunity for growth. Write about the area challenging you most – then envision the good, the growth, the progress that could very well come from it.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Friday

by admin
FUEL: Dish of the Day:
One Minute Paleo Breakfast   If you’re not eating plants for breakfast, it’s time to take the plunge; this recipe is a great one to start with. Any yes, it could also be a lunch. (Click here for additional recipes)

 

 

AIR: Movement of the Day:
Wall Balls There are a couple of very versatile pieces of equipment that make it easy to work out on your own – kettlebell and medicine ball being two of them. This is a classic full-body exercise that also incorporates coordination. Combine with Box Jumps, and in less than 15 minutes you’ll be toast. 10-15 reps each exercise, four to five rounds, no stopping. Want more? Add Lunges(Click here for additional workouts)

SPARK: Journal of the Day:
Quote of the Day: “You can’t wring your hands and roll up your sleeves at the same time.” ~ Pat Schroeder
Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our four limited resources – time, energy, focus, and money. [click to view Spark Insight -  Coping Mechanisms]
Journal: How have you invested each of these four limited resources over the past month? List one way you have intentionally cultivated your time, your energy, your focus, and your money into something worthwhile. Now jot down one way you’d like to invest each of them in something you truly value over the next month.  (Click here for additional Journal exercises)

Double Unders, Hand Stand Kick Ups and Lunges

by admin
  • Warm-Up: 3 Minutes of a brisk walk/jog and jumping jacks
  • Workout: Double-Unders, Handstand Kick-Ups to Wall, & Alternating Lunges
    Directions: 2 Rounds. One minute per movement with 30 seconds of rest between each one. Record the number of repetitions completed for each movement.
Scale Down: To make this workout easier, single under jump ropes and practice placing your hands near the wall and alternate lifting your legs up.
Scale Up: To make this workout harder, up it to 3 rounds.

Alternating Lunges

by admin

  • Start from a standing position and lunge forward and slightly to the side with one leg.
  •  Sink your body into the lunge until your knee touches the ground.
  •  Keep your chest tall, hands on your hips, and keep your forward knee balanced over top of your foot careful not to let your knee surpass your toe.
  •  Drive back off the heel of your forward foot and return back to the top.
  •  Repeat with the other leg.

Lunges

by admin

  • Step as far forward as possible while keeping your torso erect.
  • Knees, toes and eyes should track forward at all times.
  • Sink your hip downward until your knee touches the ground.
  • Keeping your torso erect, stand up.
  •  Repeat the movement with your other leg, with the alternate knee touching the ground.
  • Repeat for as many reps as the workout demands.
To increase the difficultly, you can do the movement with dumbbells or add a weighted vest if it’s available.

Lunges with Dumbbells

by admin

  • Step as far forward as possible while keeping your torso erect while holding a dumbbell in each hand.
  • Knees, toes and eyes should track forward at all times.
  • Sink your hip downward until your knee touches the ground.
  • Keeping your torso erect, stand up.
  •  Repeat the movement with your other leg, with the alternate knee touching the ground.
  • Repeat for as many reps as the workout demands.

Jumping Lunges

by admin

  • Step as far forward as possible while keeping your torso erect.
  • Knees, toes and eyes should track forward at all times.
  • Sink your hip downward until your knee touches the ground.
  • Keeping your torso erect, jump upwards and switch the position of your legs, landing with the alternate knee touching the ground.
  • Repeat for as many reps as the workout demands.