IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 44 of the 100 Day Challenge! By now you’ve certainly got the hang of your Tabatas! Give Ball Cleans a try today and focus on your form! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Too hot to even let the oven run tonight? Get a cool head start on dinner by throwing our Rosemary Turkey Legs in the crockpot and let your meal prep while you’re out of the house! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The shorter way to do many things is to do only one thing at a time. ~ Mozart

Essential Element: We are all programmed with a set of Innate Values.  These values promote characteristics that conveyed some level of reproductive or survival advantage over the millennia.  They are hard-wired into your genome.  Adherence to the behaviors that are congruent with these values produces emotions and feelings of happiness and fulfillment [click here to read Spark Insight: Balance].

Journal: The human brain is designed to focus on one thing at a time; to be wholehearted and single-minded. We are most fulfilled (and most effective) when we go with nature, rather than multi-tasking against it. Think through your typical work day. Jot down in your journal your typical times of greatest productivity/effectiveness. Note whether these are times of concentrated energy or scatter-brained focus.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 33 of the 100 Day Challenge. We think classic squats are getting too easy for the likes of our strong, dedicated 100 Day Challenge participants! Give Jump Squats a try today! Remember to keep those knees tracking out and use a medicine ball to keep your form pristine. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Give your vegetable side some extra flavor tonight with our Chili Roasted Carrots. Not only hints of chili spice, but we’ve added cilantro and lime juice as well! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: To know when to go away and when to come closer is the key to any lasting relationship.  ~ Doménico Cieri Estrada

Essential Element: Healthy people spend time with other Well People.  A Bonfire best practice is to seek out like-minded, supportive people.  [click here to read Spark Insight: Connection]

Journal: When’s the last time you let someone get close to you? Not romantically, but in an honest, authentic opening of your life to them – with the aim of mutually supporting and intentional refining each other. For us to experience consistent growth, it is essential to have others who are like-but-not-exactly-the-same-as us in our lives. List in your journal three people you’d consider yourself this kind of close to. Recognize what a gift these people are to you, and you to them.   [Click here for additional Journal exercises]

Medicine Ball Cleans

by admin

  • Start with the medicine ball on the ground between your legs. Stand with legs slightly more than shoulder width apart.
  • Deadlift the medicine ball halfway up, holding it at the knees.
  • Explosively extend your hips to full extension, keeping your arms locked out until the medicine ball passes your hips.
  • Once it passes your hips, loosen your grip on the ball and quickly drive your elbows up, while dropping down to meet the ball and catching it.
  • The upper arm should be parallel with the ground for the catch.
  • Stand up to full extension.

 

Medball Pushups

by admin

This movement is more advanced than a standard pushup. It requires more core strength to balance on the ball and it allows you to dip your chest deeper which is also more difficult.

  • Place one hand on a medicine ball and the other on the floor.
  • At the top of your pushup place your hands just outside your shoulders, keep your arms locked out, stomach tight, butt tight, eyes looking 6 inches in front of you.
  • Lower your body until your chest dips down at at your hands, maintaining a rigid stomach and butt.
  • Press away from the floor, keeping your back flat. Repeat.