IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 11 of the 100 Day Challenge! Dr. Franson Tabatas with his kids and even his pup during a challenging session of Mountain Climbers! Gotta love the commitment to health these kiddos are learning at an early age! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
As new vegetables start arriving from your Summer Farm Share, get prepared to try this delicious side: Baked Squash with Sage[Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The battles that count aren’t the ones for gold medals. The struggles within yourself — the invisible, inevitable battles inside all of us — that’s where it’s at. ~ Jesse Owens

Essential Element: Weightlifting stresses a muscle and causes an adaptation – muscle growth.  The same response is evident in our neurological functions, immune systems and social skills.  Resistance, friction and struggle produce advancement in our ability to cope and succeed.  We get stronger. [click here to read Spark Insight: The Value of Struggle]

Journal:  Where do you physically see yourself getting stronger? What have you been doing to get there?  Has some new training method been added to your routine? Write in your journal one way you have challenged yourself over the last month. Then decide how you will challenge yourself with something new in the coming one.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Mountain Climbers are an amazing warm up! Reference our video for correct form and keep that core strong!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Egg Salad is the perfect option for a protein packed lunch! Plus, our version is chock full of those leftover veggies in the fridge excited to be put to good use!  [Click here for additional Recipes]

 


SPARK  ~  Thought of the Day:

Essential Element: Our body uses sleep to rest and repair our tissues.  Our brain requires sleep to process the information from the day.  Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism and ability to regulate your body weight.  Sleep deprivation is actually a predictor of obesity. [click here to read Spark Insight: Restorative Sleep]

Journal:  Your employer puts out a mandate that in order for you to meet your 40 hour requirement for the week– you are required to take 10 minutes each day away from your desk – resting  your brain – turning your mind to non-work-related matters. If you missed a day in the week – your pay would be docked. Now consider yourself as your brain and body’s employer. You tell it what to do. This week, be on the lookout for the small openings -  windows of time where you can simply stop – take two deep breaths – and reset that hard working brain.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Ouch! Mountain Climbers! But they’re SO worth it! Persevere through your sets today and enjoy the benefits of a full-body, core-strengthening exercise! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
An amazing and wildly nutritious dish, our Raw Tabbouleh has the potential to spice up your lunch with the click of a button! Just throw all these fresh ingredients in the food processor and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote: A friend loves at all times... ~ Proverbs 17:17
Essential Element: Coiled deep within our genome lives the predilection to commune with like others. [click here to read 'Spark Insight: Connection']
Journal:  Who do you know who hasn’t ‘communed’ much with others lately? Whose life is seemingly isolated due to a circumstance or recent event? Write out what an expression of unconditional love might look like for them. This week – if at all possible – be the friend that puts feet to that idea.  [Click here for additional Journal exercises]

Mountain Climbers

by admin

  •  Start from the top of a pushup position.
  •  While keeping your hands planted firmly on the floor jump one knee to your elbow on the same side.
  •  Then jump the leg back to the original starting position while simultaneously jumping the other knee to your other elbow.
  •  Repeat the climbing motion until you have touched each elbow twice, this equals 1 repetition

Mountain Climbers, Lunges with Dumbbells, Push-Ups, Burpees

by admin
Scale Down: To make this workout easier, do Jumping Lunges instead of weighted lunges and do Modified Push Ups.
Scale Up: To make this workout harder, do the lunges with weights locked out over your head. Use a dumbbell or a kettlebell and increase to 5 rounds. For the air squat challenge, also hold the weight.