IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 94 of the 100 Day Challenge! Cleans. A challenging movement, so be sure you’re getting full range of motion, and hitting your squat deep with hips below your knees! Keep up the great work! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Quinoa Bowl. That’s right folks, Quinoa’s not just for dinner anymore! Add some cold almond milk and your favorite fruit and nuts and your day will be off to a nutritious, satisfying start! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Who can separate his faith from his actions, or his belief from his occupations? ~ Kahlil Gibran

Essential Element:  A vital behavior for gaining greater influence in your life is the ability to choose a better belief system. [Click here to read Spark Insight: Influence & Control].

Journal:  Does your believe  system through in your workplace? I’m not talking about spiritual belief – I’m talking about life beliefs. What you stand for, what you promote, what you practice and why. Do your co-workers see a life that demonstrates purpose? Pick one of your co-workers or colleagues and in your journal, and recollect a meaningful conversation you’ve had. Then jot down the name of another whom you’d like to really share your life with. Think outside your work day box… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 87 of the 100 Day Challenge!  Barbell Press Tabatas! Weight your barbell appropriately, and press up until your arms are locked out and your head is forward past the bar. Keep up the great work gang! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Artichokes have always been an elusive dish for many people, but this could be your week to discover how simple and delicious this veggie can be! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  We must learn to view change as a natural phenomenon-to anticipate it and to plan for it. The future is ours to channel in the direction we want to go … we must continually ask ourselves, “What will happen if … ?” or better still, “How can we make it happen? ~ Lisa Taylor

Essential Element:  Set a positive goal, and move toward what you want – rather than focusing on what’s wrong with what you currently have.  [Click to read Spark Insight: 'Creating Change'].

Journal:  How can you make it happen? That task at work that keeps not getting done? The project you’ve been wanting to finish but haven’t? The book you’ve been wanting to read but haven’t felt it was important enough? Focus. Set a goal for this week. Write in your journal what it is – and then stop at nothing to get it done. Reflect at the end of the week as to what it feels like to have accomplished this long-awaited victory. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 79 of the 100 Day Challenge! Dr. Franson starts the day with a High Knees Tabata! And his kiddos aren’t far behind! Get your family involved in your workout today. Its a great healthy habit to start at any age!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Poached Eggs with Avocado and Green Smoothie. An amazingly energizing and balanced breakfast! It might not seem intuitive to have so much ‘green’ on your plate first thing in the morning, but it’s time to re-program! These green nutrients will revolutionize your morning! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: America’s number one energy crisis is Monday morning. ~ Unknown

Essential Element: Get out of your rut. If your morning routine looks more like survival of the fittest and a race against the clock, it is time to take back your morning [click here to read Spark Insight: Morning Rituals].

Journal: What does a typical Monday morning look like for you? Is it a race to get out the door, coordinating the week in your head as you speed to work? A morning ritual that stays consistent seven days a week does magic for our Monday mornings – and each morning in general!  Write out in your journal three components to your ideal morning –– then take this week to implement those three elements into each days start. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 72 of the 100 Day Challenge! Push Jerk! Don’t be fooled – this is not some “over the top” Olympic weight lifting move. This is actually very scalable – meaning you could do this with a broom handle if that’s all you felt you could handle. The benefit to the shoulders, upper back, and postural muscles qualifies it as a ‘must do’ exercise for everybody.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Zucchini Pancakes. Leave your dough-y, gluten filled breakfast behind and start your day with these tasty vegetables! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  There is no hope for a civilization which starts each day to the sound of an alarm clock. ~ Unknown Author

Essential Element: Getting to bed before 11 p.m. is a best practice followed by the healthiest, most energized people in the world [click here to read Spark Insight: Restorative Sleep].

Journal: How do you start your day? With a jolt out of bed and a frantic race to get out the door?  What would our days look like if we were intentional about our mornings? They’d start with us being smart about going to bed! Choose your ideal waking time. Then back track 7.5-8 hours and set your bed time. Keep record of how your body progresses through the week with adequate rest.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 65 of the 100 Day Challenge! Squat Thrust Tabatas to get you moving today! No equipment necessary, minimal space required, absolutely no excuses to not move! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Fruit and Spinach Smoothie with Raw Nuts. Monday mornings can be hectic, but don’t let the rush out the door deprive you of the nutrients you need to start your day! This fast and super simple breakfast will fit into ANY morning schedule. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Most players are pretty good, but they go to where the puck is. I go to where the puck is going to be. ~ Wayne Gretzky

Essential Element: Well people don’t necessarily experience any less stress; they simply develop better strategies and coping mechanisms for dealing with it [click here to read Spark Insight: Coping Mechanisms].

Journal: By thinking what we’ve always thought, we’ll always get what we’ve always got. In order to move forward, we’ve got to think that direction first! What are you moving towards? Can you taste it? Feel it? Smell it? What’s your goal. Get it in writing – look at it daily – then dedicate your energy to making it happen…   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 58 of the 100 Day Challenge! Single Arm Kettlebell Swings. As fantastic as full body work outs are… sometimes its helpful to isolate different muscle groups. In this case, single arm swings will give you the chance to focus on your non-dominate side! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Rocky Mountain Salad. When team member, MJ, lived in Colorado, she concocted this deliciously balanced, energy/nutrient filled lunch! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  I can’t change the direction of the wind, but I can adjust my sails to reach my destination. ~ Jimmy Dean

Essential Element: Your life is a mosaic of the choices that you make, the experiences that you have, and the attitudes or patterns of thinking that you develop over time [click here to read Spark Insight: Integration].

Journal: What seemingly impossible situation are you in right now?  One you are clueless about how to change? Remember the only thing you can change is YOU. Take a minute today to reflect on the scenario you are in. Who is in it with you? What would the ideal outcome look like?  List these three things in your journal: 1. The mantra you will take on this week around that situation; 2. The person you’ll consult regarding the situation and 3. What you will do to positively move the situation one step forward. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 50 of the 100 Day Challenge! WAY TO GO! We’re halfway there! And what better way to celebrate than with a challenging Tabata Farmer’s Carry?! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Tickled Pink Ginger Kraut  Add something fermented to your day! Your tummy with thank you! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The Chinese pictograph for ‘busy’ is composted of two characters: heart and killing. ~ Brother David Steindl-Rast

Essential Element: Fight the urge to “catch-up” on everything and simply “be” [click here to read Spark Insight: Rest & Repair].

Journal:  The same thing that’s making you ‘busy’ may indeed be the same thing that’s killing your heart. Interesting huh? This week – instead of being ruthless with your schedule, how about being ruthless on your schedule. Find out what’s making you busy – and get rid of half of it. Write down in your journal the things you will consciously give up this week – giving your heart back some life. Then share one of your wise actions with us by commenting on Today’s post.  Let’s encourage each others as a tribe by our sharing our own small steps in the right direction…  [Click here for additional Journal exercises]

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 37 of the 100 Day Challenge and we’re back to an old favorite! Burpees! Enjoy your movement today and remember, the discipline you are exhibiting today will serve you so well tomorrow and every day to come! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Having trouble ‘balancing’ your lunch plate? Take a look at what Dr. Paul’s having! His Plants, Fats and Protein dish will have you feeling great! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: It is not that love is blind.  It is that love sees with a painter’s eye, finding the essence that renders all else background.  ~ Robert Brault

Essential Element:  Unconditional Love is the purest expression of genuine acceptance.  It’s important to differentiate that Unconditional Love does not imply unconditional approval.  We should reserve the right to disapprove of another’s behavior, yet, without judgment, accept them and love them unconditionally  [click here to read Spark Insight: Unconditional Love].

Journal: All of us have people with whom we very much disagree. We couldn’t be more different, and don’t’ see eye –to-eye, at all. They may in fact reside within our extended family!  The mark of a healthy mental attitude on the deepest level is being able  to accept these people unconditionally – rather then letting them get under our skin. Is there someone whom you very outwardly disapprove of? Jot them down in your journal –  then write down how you will outwardly choose to demonstrate your love for them this week.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 30 of the 100 Day Challenge. Start your day off with a Tabata of Classic Push Ups!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Tired of sifting through all the store-bought, chemically altered salad dressings in the grocery store? Try mixing up a batch of our Simple Vinaigrette Dressing[Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Assumptions are the termites of relationships.  ~ Henry Winkler

Essential Element:  In the interest of happiness, health and well-being, we must choose to supplement our disconnected lifestyles.  As much as a multi-vitamin fills in the nutritional blanks in our diet-style, or the treadmill supplements a sedentary existence – true connection with others must provide the essential elements missing from life outside the village. [click here to read Spark Insight: Connection]

Journal:  How much of your presence do you give to conversations at work? How much do you assume you’ve heard all that someone needs to say and simply tune out? Evaluate yourself this week. Write out the name of day of the week in your journal. AT the end of the day, record the name of one person at work whom you genuine listened to and connected with. Recognize the life-sustaining element true connection provides…  [Click here for additional Journal exercises]