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:
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:
Happy Mother’s Day! Treating Mom today doesn’t have to mean sugary, processed desserts! This Raw Cherry Pie will satisfy her sweet tooth AND leave everyone feeling great! Now that’s a good gift! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When you make a mistake, don’t look back at it long. Take the reason of the thing into your mind and then look forward. Mistakes are lessons of wisdom. The past cannot be changed. The future is yet in your power. 
~ Hugh White

Essential Element: It is critical to “own” the reality that our behaviors have natural consequences and that these outcomes are remarkably predictable. [click here to read Spark Insight: Creating Change]

Journal:  What small thing have you done repeatedly over the last week that’s resulted in a predictable outcome? Is it something you’d like to repeat? Why or why not? Sunday is a great day to refresh, reset and repurpose yourself for the week.  Jot down the answers to these questions in your journal – and start your week on purpose.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Kettlebells have amazing versatility. If you think they’re just for Swings… break out of your exercise rut this week with the Kettlebell Push Jerk.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
If you’re lucky enough to live near the Shore, take advantage of your local provisions and throw that seafood into a steaming pot of Bonfire Fish Chowda[Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  When you have a problem, no one says you should ‘stay awake on it. ~ Matthew Walker

Essential Element: Late night television, the internet, 24 hour drive-thrus, and 60-hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring.  If you are like most people, your body expects and requires more sleep than it gets.  [click here to read Spark Insight: Restorative Sleep]

Journal:  A great indicator of a tired human being is the capacity to fall asleep in down time. Take a quick inventory of your last week: Where was there down time? Did you capitalize on it by deciding to take a nap – or  did you attempt to do something ‘restful’ and wind up falling asleep? Look at the week coming up. Write down three 20 minutes spaces you can afford your self some real rest.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Treat yourself (and your family, if they’re lucky!) tonight with Dr. Paul’s Steak au Poivre! This generous and tasty portion of protein is flavored to perfection! Don’t forget to balance your plate with a helping of colorful vegetables.   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
The Push Jerk can be done with a PVC pipe, broom handle, or as Dr. Ryan demonstrates, with an empty bar. The motion is very healthy for the shoulder joint, the upper back and postural muscles. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  What distinguishes the majority of men from the few is their ability to act accordingly to their beliefs.  ~ Henry Miller
Essential Element: Wellness is experienced, not achieved.  Every choice, every day. [click here to read Spark Insight: Integration]
Journal: How has integrating the Bonfire Essential Elements over the last few weeks begun to influence your life? How about the lives of those around you? Write down three additions you have made that have tangibly shaped daily living.     [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

SPARK  ~  Thought of the Day:
Quote of the Day: We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have. ~ Frederick Keonig
Essential Element: The best description of the optimal wellness mindset is ultimately peace of mind.  Individuals who enjoy peace of mind do not necessarily experience fewer challenges or opposition in their lives; they simply choose healthier responses. [click here to read 'The Art of Gratitude']
Journal:  We tend to think in “If Only’s.” What if we trained our thinking to be in “Grateful for’s” instead? List three things that have changed the shape of your week this week. Choose one thing you can be grateful for in each of these. [Click here for additional Journal exercises]

AIR  ~  Movement of the Day:
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:
Step outside your traditional soup repertoire and stir up a nutritious pot of Spicy Cauliflower Celery Soup tonight! Soups are a terrific way to make sure all those veggies get used in the fridge, so add what you like!  [Click here for additional Recipes]

 

 

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
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:
Bonfire Adventure Trail Mix If you’re not keeping Tupperware or Ziploc bags of this perfect snack in your car, and at your desk, you’re missing out. Raw nuts and seeds mixed with a little organic dried fruit make for a satisfying and healthy snacks. Moms, are you listening? This is the solution to having a car full of hungry kids and succumbing to convenience “die-fast” food.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Neither do men pour new wine into old wineskins. 
If they do, the skins will burst, the wine will run out and the wineskins will be ruined. 
No, they pour new wine into new wineskins, and both are preserved. ~ Matthew 9:17
Essential Element: The old adage “If you keep doing what you’ve been doing, you’ll keep getting what you’ve been getting” has long been proven to be true.  [click to read 'Creating Change']
Journal: Life can be renewed through some of the simplest of changes. Take time today to consider the life you’ve been living. What are you repeatedly doing yet expecting a different outcome? Write down what comes to mind first. What are you going to do to change that behavior?    [Click here for additional Journal exercises]

Push Jerk

by admin

The Push Jerk can be done with a PVC pipe, broom handle, or as Dr. Ryan demonstrates, with an empty bar. The motion is very healthy for the shoulder joint, the upper back and postural muscles.

Combining the Push Jerk with Jumping Chins, Burpees and/or Sit Ups creates a thorough full-body workout.

Here’s Dr. Stephen with some substantial weight thrown into the mix: