IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 95 of the 100 Day Challenge! Overhead Squat with PVC. Core, balance, muscle engagement… this movement has it all! And starting with PVC ensures your form is solid before adding the extra challenge of a weighted bar.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Chocolate Mousse! A fun surprise with fun ingredients! Get out your food processor and some avocados (that’s right, avocados) and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Inspirations never go in for long engagements; they demand immediate marriage to action. ~ Brendan Francis

Essential Element: Once we recognize that a paradigm that has dictated every thought, response, choice, and behavior pattern in our lives is learned, we can also recognize that it can be re-learned. [Click here to read Spark Insight: Influence & Control].

Journal:  When’s the last time you were inspired? Really inspired? Hearing an Olympic hero’s epic story? Observing a Crossfit athlete complete a workout in record time?  Listening to a song or speaker with a bold and counter cultural message? Don’t let that inspiration die. Jot it down in your journal – and next to it some thoughts on why it was so impactful for your life specifically. Remind yourself what is possible … [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
You don’t have to get too fancy to find a protein packed, convenient snack! Classic Hard Boiled Eggs are easy to prepare, store and bring along on your daily adventures! If you’re feeling more ambitious, you can add a little flare with our Hard Boiled Eggs with Fresh Pesto.  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Thrusters with PVC: If you’re new to Thrusters, starting with PVC is a great way to get your form down before adding weight. Once you’ve got the motions down, this exercise can be performed with dumbbells, or a traditional bar as well, so switch it up! [Click here for additional Workouts]


SPARK  ~  Thought of the Day:

Essential Element: If we are to be truly happy – and find peace of mind – we must strive to master managing our most important assets. [Click here to read Spark Insight: Coping Mechanisms]

Journal:  Choose one of your greatest strengths. One thing you do well … Others recognize in you, and honestly, you see how they could!  How you are making the most of that skill? Are you giving to and serving others with it? Are you using it to it’s absolute fullest? Chew on this –then write the answers to these three questions in  your journal.   [Click here for additional Journal exercises] Spark photo credit: http://pinterest.com/pin/184647653441667127/

Deadlift with PVC

by admin

The beauty of the deadlift is that it’s not just for bodybuilders. It is for lifting your groceries, your kids, bags of mulch, morning furniture…you name it. Its for life. If you don’t have a weightlifting bar, you can still practice this very important movement and build your strength. Grab a couple of books, a heavy rock, or a kettle bell if you have one. Practicing this movement in a controlled environment, paying special attention to your form will help build new neuropathways and you’ll find it natural to lift things properly and without injury. Give it a try.

    • Begin lift by taking a grip on the pvc bar or wooden dowell just outside your hips.
    • Bend your knees so they are slightly over the bar.
    • Keep your chest tall and your weight in your heels.
    • Be certain that you maintain the curvature in your lumbar spine throughout the lift by contracting your midsection and low back.
    • Initiate the lift by standing up with the weight using only your body to lift the bar and not your arms.
    • Lock your knees and hips out at the top by standing tall, and return the weight back to the ground with prudence using the same mechanics discussed above.

Here’s Dr. Ryan with the real deal:

  • Begin lift by taking a grip on the bar just outside your hips.
  • Bend your knees so they are slightly over the bar.
  • Keep your chest tall and your weight in your heels.
  • Be certain that you maintain the curvature in your lumbar spine throughout the lift by contracting your midsection and low back.
  • Initiate the lift by standing up with the weight using only your body to lift the bar and not your arms.
  • Lock your knees and hips out at the top by standing tall, and return the weight back to the ground with prudence using the same mechanics discussed above.
If you don’t have a barbell, you can also substitute with dumbbells.

Thrusters with PVC

by admin

  • Start with the PVC pipe or wooded dowell in the dumbbell rack position. Lying on your clavicle with elbows facing up.
  • Lower your body into squat position.
  • When returning from the bottom of your squat, drive the PVC upwards until it reaches directly overhead and lock your elbows out at the top, ears past your arms.
  • Return the to the rack position and repeat.