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]
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]
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]
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]
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)
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.