IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 91 of the 100 Day Challenge! Pull Up Hold Tabatas, as demonstrated below by our very own Bonfire athlete (and 32nd strongest woman in the world as of this years Crossfit Games!) Alicia Gomes. Come see Alicia in action next weekend at the Nor’Easter Throwdown in Hampton! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf. A great source of flavorful protein that always has leftovers! One key is to use organic grass fed ground beef with at least 15% fat; using ground sirloin that has 5% or 10% fat can lead to a ‘dry’ meatloaf (please read Fat is Good). [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Progress is impossible without change, and those who cannot change their minds cannot change anything. ~ George Bernard Shaw

Essential Element: In order to get different outcomes, you must adopt new behaviors.  Now here’s the rub:  new behaviors can be awkward and difficult.  You simply must practice new (better) behaviors until they become easier.  [Click to read Spark Insight: 'Creating Change'].

Journal: ‘Embrace the awkwardness’. Most of the changes we experience in our environment don’t come with perfect blueprints. Usually they are a mixture of organic movements and unannounced shifts. We would do well to loosen our mental grip as we see a change rolling in – to accept its unknowable nature for a time and relishing the possibility of what’s coming. Where do you forsee changes happening in your family? Trickling in slowly, but unannounced? Expound on them in your journal today.. then write for a minute on how you’ll embrace them as they come. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf is a terrific source of flavorful protein, plus you’ll be able to enjoy the leftovers all week! One key is to use organic grass fed ground beef with at least 15% fat; using ground sirloin that has 5% or 10% fat can lead to a ‘dry’ meatloaf (please read Fat is Good).  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
The Turkish Get-Up might look like some sort of arm/ shoulder exercise – it is; but it’s really a core exercise that defies description… until you’ve done ten of them in a row. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Any intelligent fool can make things bigger, more complex. It takes a touch of genius – and a lot of courage – to move in the opposite direction. ~ E.F. Schumacher
Essential Element: Every month schedule a “Sanity Weekend” where the only plans made are for rest and repair.  Challenge yourself to do nothing – it’s free.  [click here to read Spark Insight: Rest and Repair]
Journal: When’s the last time you abandoned everything and relaxed? How was it? What came of your work because of it? How about your relationships? Write a few sentences on the benefits of your last great rest period. Then write down what your next one will look like, and when.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf  It’s winter and time for meatloaf, but not just any meatloaf – this one rocks! It has shredded vegetables and killer spices – everyone in your family will love it AND you’ll have great leftovers for lunches and after school snacks.     [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Shoulder Press  Shoulders need to be kept healthy and strong. The press is a great shoulder exercise. The video shows the progression from no weight to weighted.    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: An old belief is like an old shoe. We so value its comfort that we fail to notice the hole in it. ~ Robert Brault
Essential Element: Once we recognize that the paradigm that has dictated our thoughts, responses, choices, and behavior patterns in our lives is learned, we can also recognize that it can be re-learned. [click to read 'Creating Change']
Journal: Is there a belief that reigns in your household that needs some reshaping? Write it down. Then get in the shoes of each of your family members and write one sentence as to how their behavior might look.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Friday

by admin

AIR  ~  Movement of the Day:
One Arm Overhead Squat Overhead squats, as we’ve said before, rule. One arm overhead squats rule as well – the off-balance element of having a weight in one hand really challenges the body. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf   Meatloaf should be a treat, not some blah chunk of over cooked, flavorless junk. This recipe pops with flavor – everyone will go for seconds.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When is the last time you woke up and realized today could be the best day of your life? ~ Steve Maraboli
Essential Element: Ultimately, you have the power to create incredible positive, lasting changes in your health and life with the right skills and know-how. The Bonfire Program is filled with influence mechanisms and strategies that will equip and support you every step of the way.  [click to read 'Creating Change']
Journal: Today has never been lived before – in your life or the life of your family. What can you do today that will influence your family’s life forever – for the best? If you could give them a day-shaping gift – what would that be?     [Click here for additional Journal exercises]

Dr. Paul’s Meatloaf

by drpaul

A great source of flavorful protein and that always has leftovers. One key is to use organic grass fed ground beef with at least 15% fat; using ground sirloin that has 5% or 10% fat can lead to a ‘dry’ meatloaf (please read Fat is Good).

Note from Dr. Paul: You can put this entire recipe together in the time it takes for your oven to heat to 375º – it’s that easy!

2 lbs organic grass fed ground beef (or bison)
1 onion, chopped
2 tablespoons organic butter
2 organic eggs
2 stalks celery finely chopped
1 organic carrot, shredded
1 organic zucchini, shredded
1/2 cup organic oats (quick or rolled, but definitely organic; commercial oats are contaminated with gluten) this can be optional
1 tablespoon Dijon mustard
1 tablespoon cooking sherry (optional)
2 teaspoons sea salt
1 teaspoon black pepper
1 teaspoon EACH oregano and marjoram
1/4 cup organic ketchup
Yams (or red, white or Yukon gold potatoes)
Optional: rosemary (fresh or dried)

  • Preheat oven to 375º F
  • In medium size sauce pan over medium heat, melt butter and cook onion and celery until soft
  • In large glass measuring cup or small bowl, mix eggs, Dijon mustard and sherry
  • Add ground beef, onions, egg mixture, shredded vegetables oats, and seasonings into large mixing bowl
  • Scoop mixture into loaf pan or 9 x 12
  • Bake for 40 minutes