IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 39 of the 100 Day Challenge! Sprints are a fantastic way to increase your speed as a runner and your lung capacity in general as an athlete! Enjoy!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Nothing says summer like seafood! There are two options for cooking the scallops in our Scallops Provencal: put them in the sauce at the end to cook, or grill them and serve with the sauce. Either way, be careful not to overcook the scallops – they only take a couple of minutes! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.  ~ Lao Tzu

Essential Element: The concept of Unconditional love may prove to be the most challenging essential element of the Bonfire Experience.  At the same time, mastery of unconditional love will trump all other elements when it comes to stress reduction and achieving peace of mind and heart [click here to read Spark Insight: Unconditional Love].

Journal:  Think back to an instance or season of life where those around you lifted you up – enabling you to do more than you could have on your own. Then think back to an effort you made to achieve something you wouldn’t otherwise have tried for, had your love for someone not been present. Recount both of these instances your journal today.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Go MJ go! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
With Spring weather creeping around, so are the temptations that come along with hot temperatures! Be prepared with your own sweet treats, like these cooling Peach Popsicles, so ice cream shops and trucks don’t lure you away from your healthiest you! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Being deeply loved by someone gives you strength; loving someone deeply gives you courage.
~ Lao Tzu
Essential Element: Unconditional Loveis the purest expression of genuine acceptance.  This choice is made independent of another’s behavior – and sometimes even in spite of their behavior. [click here to read 'Spark Insight: Love']
Journal: Demonstrating unconditional love to those that are closest to us can often be the greatest challenge. How can you courageously love your family this week? Outside the realm of your usual expressions of love for them – how can you boldly remind them that you are there for them through all life brings?  [Click here for additional Journal exercises]

Sprints

by MJ

Sprint Routine #1

  • Warm up with 5 minutes running at recovery pace (a little slower than your average running pace)
  • 3 rounds of: 2 minutes sprinting pace (as fast as you can), then 2 minutes back at recovery pace
  • Over time, increase to 6 rounds, and then increase your sprinting pace
Sprint Routine #2
(great if you have an outside running track near your house)!
  • Warm up with a lap around the track
  • 4 rounds of:
  • 800 m sprint
  • 200 m recovery