IGNITE YOUR DAY – Wednesday

by admin

Meal of the Day (MOD): 

  • Did you get any apple picking in this season? If not, swing by your local farmer’s market and grab some crisp apples for this great Apple Pear Pecan Salad.

Workout of the Day (WOD): 

  • Warm Up: 200 m Jog followed by 2 rounds – 10 m Bear Crawl, 20 Jumping Jacks
  • Workout: Front Squat, Dead Hang Pullup
  • Instructions: 3 sets of 3 reps per movement: complete all sets of one movement before progressing to the next. Select heavy weights for each movement (add weight to pull-ups only if all reps can be completed without challenge). Increase weight between sets as necessary.
  • Challenge: Hand Stand Pushups – as many as you can get in 5 minutes.
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Journaling of the Day (JOD):

  • Quote of the Day:
    “When I started counting my blessings, my whole life turned around.” 
- Willie Nelson

  • Journaling Exercise:
    In all situations we can choose to allow stress to build in our hearts and minds, or let gratitude fill our growing minds and spirit. Reflect on a time you observed someone turn a stressful situation into a civil, reasonable one. Consider a time when you have done the same. 

IGNITE YOUR DAY – Tuesday

by admin

Meal of the Day (MOD): 

  • When you’re eating out at restaurants, it can be hard to make healthy choices, or to even know what you’re actually eating! Bring flavorful, exotic ingredients home and prepare healthy versions yourself. Start with this Thai Turkey Soup and use up the last of that leftover Turkey from Thanksgiving!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “One act of thanksgiving, when things go wrong with us, is worth a thousand thanks when things are agreeable to our inclinations.” ~ Saint John of Avila

  • Journaling Exercise:
    Each of us has the ability to choose our response to a given situation. But just like a muscle takes time to strengthen, practice is required to develop the mindset and coordination to respond well. Consider one of the toughest seasons of your life. Write down one thing you are now thankful for in hindsight, as a result of that difficult time. 

 

IGNITE YOUR DAY – Monday

by admin

Meal of the Day (MOD): 

  • Holiday parties can be tough! Make a healthier treat to bring to work to show people that you don’t need to have food loaded with sugar and gluten to make a yummy pie. Try this Paleo Pumpkin Pie.

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” – Melody Beattie
  • Journaling Exercise:
    Gratitude is a choice, not a feeling. Consider your work-life, work-place, and co-workers. If your brother/sister asked you to list five things you were most grateful for about your job, what would you say? 

 

INGITE YOUR DAY – Sunday

by admin

Meal of the Day (MOD): 

  • Breakfast is the most important meal of the day. If you find yourself running out of time in the morning, prepare something in advance. A Bonfire best practice is planning some time during your week to do food prep. Sunday afternoons is a great time to make a batch of this Egg Salad and you’re all set for a healthy breakfast for Monday and Tuesday!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “Life is very interesting… in the end, some of your greatest pains, become your greatest strengths.
” ~ Drew Barrymore
  • Journaling Exercise:
    Our area of greatest struggle is often our area of greatest service to the world. Take 5 minutes and think about the life category in which you have faced some of your toughest struggles. List three things have you learned in the process. 

IGNITE YOUR DAY – Saturday

by admin

Meal of the Day (MOD): 

  • Junk food can be very sneaky and trip you up! You might think you’re doing your body a favor by grabbing a salad for lunch, but if you dump a salad dressing filled with sugar and gluten on there, you’d be better off skipping it altogether. Be on the safe side (and the healthy side) and make your own. Try this Simple Vinaigrette.

Workout of the Day (WOD): 

  • Warm Up: 3 rounds: 5 Burpees, 10 Sit-Ups, 15 Air Squats
  • Workout:  Bench Dips, Goblet Squats, One Arm Overhead Squats
  • Directions:  Complete 3 rounds of 20 (goal: consecutive) reps of each movement.  Alternate arms every five reps in overhead squats. Select a weight for each movement that provides a mild challenge after five consecutive reps, not one that will allow form to deteriorate after 10 reps. Focus on proper form in each rep rather than speed through the reps/rounds.
  • Challenge: 100 Frog Jumps for time
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Journaling of the Day (JOD):

  • Quote of the Day:
    “Any fool can criticize, condemn, and complain, but it takes character and self control to be understanding and forgiving.
” ~ Dale Carnegie
  • Journaling Exercise:
    Name three people you most respect. What is it about their character that you admire most?

IGNITE YOUR DAY – Friday

by admin

Meal of the Day (MOD): 

  • Make a large batch of Dr Paul’s Beef and Lamb Stew. Treat the family to it for dinner and then take it for lunch the next day. Divide the leftovers up into glass Tupperware containers during dinner clean up so they will be ready to go in the morning. It’s easier to make the healthy choice if you don’t have to think about it!

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “When the world says, ‘Give up,’
 Hope whispers, ‘Try it one more time.’”
 ~ Author Unknown
  • Journaling Exercise:
    Family matters can offer us some of our greatest challenges. Reflect on a hard conversation you are in the midst of with a family member or close friend. What is making it so hard? What would the greatest outcome be, from your perspective? How about the greatest outcome from their perspective?

IGNITE YOUR DAY – Thursday

by admin

Meal of the Day (MOD): 

  • Gobble gobble! This is a great topping for any salad. It also makes a great dip for raw veggies. Bring this Cashew Crunch to Thanksgiving dinner today, or  the next dinner party you attend for an appetizer.

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “No trumpets sound when the important decisions of our life are made. Destiny is made known silently.” ~ Agnes De Mille

  • Journaling Exercise:
    Making the best choice when no one is watching is often our greatest struggle. In your opinion, what are 5 of the most high quality organizations you could give to monetarily? 

IGNITE YOUR DAY – Wednesday

by admin

Meal of the Day (MOD): 

  • A fun project for the kids is to pick blueberries and peaches at local farms during the summer and freeze them. You can dig into them as a frozen treat all year, or make special desserts like these Peach Popsicles.

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “When we are faced with a crisis or struggle we often despair. But it’s in this struggle that the best opportunities often emerge…” – Tony Schwartz
  • Journaling Exercise:
    A challenge is an opportunity to change – to learn, reflect, and become better. Think of 3 anxieties plaguing your thought process lately. Write out the strongest thought pattern you’ve had around each of them. Then take a minute to write the opposite of each of these thoughts (i.e. Starting a new job: I will not be adequate for the position. Opposite: I am adequate and have the capacity to learn how to completely rock this new position). 

IGNITE YOUR DAY – Tuesday

by admin

Meal of the Day (MOD): 

  • Thinking you’ll have to miss out on stuffing this year? Worry no longer! Try this great Paleo Stuffing recipe from our friends at Whole 9.

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “Being defeated is only a temporary condition; giving up is what makes it permanent.” ~
     Marilyn vos Savant
  • Journaling Exercise:
    In nature, we encounter a challenge or struggle, adapt, and move forward. List 3 of the greatest battles you are facing with your body. Take one of those battles and envision what complete success would look like in it.

IGNITE YOUR DAY – Monday

by admin

Meal of the Day (MOD): 

  • Oranges and beets are in season now. Try this Orange Carrot Beet Salad and remember this tip when selecting your produce: the heavy oranges are the juiciest ones.

Workout of the Day (WOD): 

Journaling of the Day (JOD):

  • Quote of the Day:
    “… Many people surrender what is possible for what is comfortable.”  - Orrin Woodward
  • Journaling Exercise:
    By choosing to embrace struggle, we bring about opportunity for growth. Consider a current struggle or conflict area in your professional life. Take a few minutes to write out the nature of this struggle. Then consider your ideal response the next time this conflict comes up.