IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Add no gym necessary Hollow Rocks to your workout today and set those abs on fire! An easily scalable workout, but keep yourself accountable to attempting the harder variations too. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Quinoa for breakfast you say? It might not be your traditional morning meal, but the Quinoa Breakfast Bowl is a delicious, filling, easy to prepare alternative to your standard breakfast.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Life has taught us that love does not consist in gazing at each other but in looking outward together in the same direction.
~ Antoine de Saint-Exupery
Essential Element: Unconditional love may prove to be the most challenging essential element of the Bonfire Experience.  At the same time, mastery of it will trump all other elements when it comes to stress reduction and achieving peace of mind and heart. [click here to read 'Spark Insight: Love']
Journal: Sometimes the best way for our hearts and minds to achieve the peace of mind we so desperately seek, is to stop seeking it for ourselves. To look to give it instead. Jot down in your journal three ways you’ll love your spouse (or one of your closest friends) this week. At the end of the week – jot down your own heart’s and mind’s response to your actions.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Movement is all around! You don’t have to head to the gym to get your movement in today – hit the trail! Hiking is an amazing way to get your ‘sweating and panting’ in for the day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Spice up your lunch today with this creative Broccoli, Bacon & Cashew Salad. Easy to prepare and store, this simple salad will give you just the energy boost you need to make it through the work day.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Many of us are not living at our best. We linger in the lowlands because we are afraid to climb the mountains. We do not know what we lose in our self-indulgence – what glory awaits us if only we had the courage for the mountain climb. ~ J.R. Miller
Essential Element: Our attitude will determine our experience with struggle. [click to read 'Embracing Struggle']
Journal: Remember your ‘goat’ from yesterday’s post? That thing you’ve been avoiding for quite some time? Today, I want you to unpack the attitude – the consistent thought process you’ve developed – which accompanies your ‘goat’ every time it’s brought to your attention. Finish this sentence: I have not been able to ___________ because I keep on thinking _____________.  [Click here for additional Journal exercises]

Clapping Pushups

by admin

  • 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 touches the floor maintaining a rigid stomach and butt.
  • Press away from the floor, keeping your back flat and clap your hands.
  • Quickly catch yourself by replacing your arms into place and re-lowering yourself into another pushup.

Jump Overs

by admin

  • Grab a string, a jump rope or hose.
  • Position it at a challenging height.
  • Jump as high as you can over the mark, tucking your knees as you pass over the string repeatedly.

Push Up

by admin

It’s basic, it’s core, and it should be part of your weekly routine. It’s also more full body than people realize – master your push up! If you have to start with wall push ups or with your knees on the floor, don’t worry, you’ll get stronger quicker than you think. Don’t be impressed or depressed with your body – it just is.   

  • 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 touches the floor maintaining a rigid stomach and butt.
  • Return to the top position by pressing away from the floor until your elbows become locked.

Situps

by admin

  • Lay down on the floor or on a matt, bend your knees until your feet are flat on the floor and anchor your feet under some dumbbells (optional).
  • Sit up off the floor without lifting your feet or butt off the ground.
  • At the top of the sit-up your back should be vertical and your eyes forward.
  • Lower your body down slowly until you are laying flat and repeat.
  • Can be done with support under lower back

Squat to Box

by admin

  • Feet shoulder width apart with toes pointed slightly outwards.
  • Initiate squat by sticking your butt back.
  • Keep your chest up and maintain a tight low back.
  • Squat to the ball making sure your knees stay over your toes and most of your body weight is in your heels.
  • Drive back upwards out of your heels keeping your knees pressed outwards.
  • Return to the top of the squat standing at full extension.