AIR ~ Movement of the Day: Day 99 of the 100 Day Challenge! Jump Overs. A great full body exercise today to test your coordination, balance and strength. Pick an appropriate height and don’t forget to save a TON of energy for tomorrow’s big 100th day! [Click here for additional Workouts]
FUEL ~ Dish of the Day: Healthy Haddock. After moving to New England, Dr. Paul noticed that many Haddock recipes were made with bread crumbs. Wanting to keep dinners gluten free, he came up with this healthy alternative. Buy and make extra for lunch! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: The tongue has the power of life and death, and those who love it will eat its fruit ~ Proverbs 18:21
Essential Element: Who do you spend your time with and what behaviors do you promote? Where you spend your time and with whom can be two of the most influential forces in your change effort’s success – or failure. Choose them well. [Click here to read Spark Insight: Influence & Control].
Journal: Where is your heart with the people you spend your time with? Are you seeking to change them by steadily inflicting your will? Or do you accept who they are, letting them know where you stand but loving them anyway? So much change in our lives comes from the impact of others. Remember you are an ‘other’ in someone else’s life – and the things you say/do matter! Although seeds are small when they are planted, fruit eventually comes. Whose life do you have an impact on right now? Jot their names in your journal – and consider the impact you’d like to be remembered for having… [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: He who cannot change the very fabric of his thought will never be able to change reality. ~ Anwar Sadat
Essential Element: Who do you spend your time with and what behaviors do they promote? Where you spend your time and with whom can be two of the most influential forces in your change effort’s success – or failure. Choose them well. [Click to read Spark Insight: 'Creating Change'].
Journal: The fabric of our thoughts are woven by many threads – and the people we spend time with make up a number of them. List the 5 people you’ve spent the most time in communication with over the last month – via calls, email, texting, or in person. These are the people adding to the fabric of your thoughts. What have you gained from them? What have you felt yourself loosing? Consider the answer to these in your journal today… [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 85 of the 100 Day Challenge! Grab a corner in your workout space and weight your bar for T Bar Rows! They don’t look too difficult at first… but watch the constant squat position throughout this Tabata and feel the burn! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: The moment when you first wake up in the morning is the most wonderful of the twenty-four hours. No matter how weary or dreary you may feel, you possess the certainty that, during the day that lies before you, absolutely anything may happen. And the fact that it practically always doesn’t, matters not a jot. The possibility is always there. ~ Monica Baldwin
Journal: Some may agree with Ms. Baldwin on the wonderfulness one feels upon waking. Others might clenched-fistedly disagree. Regardless, we cannot argue that the possibility of each day lay open and available at its start. We are the ones that determine its discovery. How do you discover the possibility in each day? How do those that are closest to you (family, friends, those you admire…) do this? Jot it down in your journal. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed. ~ Edmund Vance Cooke
Essential Element: Practice an eFast (no electronics) 30 minutes before bed – in fact, keep the TV, Blackberry and computer out of the bedroom all together. Journal, pray or visualize a better tomorrow and be grateful for today [click here to read Spark Insight: Restorative Sleep].
Journal: A great way to ‘kick every worriment out of the bed’ is to kick every worry out of your head before getting into bed. Use five minutes of time before bed this week to jot down your thoughts on paper. Anxious thoughts - gratitudes from the day – things you are looking forward to tomorrow –put them all on paper. Free your mind and watch you body follow suit… [Click here for additional Journal exercises]
Journal: Who is lifting you up? Who is pulling you down? Consider investing more time with people a. that draw out the best in you b. whose faith, character and integrity are equal to or greater than your own and c. whom you’d like your children to grow up and be similar to. Jot three of their names down in your journal tonight – and make some time to spend with them! [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: Everyone has his own specific mission in life. Therein he cannot be replaced, nor can his life be repeated, thus, everyone’s task is unique as his specific opportunity. ~ Viktor Frankl
Journal:Where do your friends recognize your uniqueness? Where do they steadily note your shine? Do YOU recognize your strength in that area? Write out two or three statements about the unique traits you know you’ve been given. Next to each of them – write down how you are actively putting them to use right now – serving people, influencing your tribe, shaping culture. If there’s nothing next to a trait – why not ?? [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 56 of the 100 Day Challenge! Box Squats can be done weighted as demonstrated in the video below, but feel free to scale! From Dr. Franson’s full barbell, to using simply your body weight, there’s a perfect box squat out there for you! [Click here for additional Workouts]
FUEL ~ Dish of the Day: Simple Savory Lamb Stew. If you don’t like lamb (or don’t have any available), no problem – this recipe works perfect with beef as well. Also, don’t think you have to brown the meat and cook this on the stove in a stock pot – you could just as easily throw all the ingredients into a Crockpot and it will turn out perfect. [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Life has become a maelstrom in which speed and accomplishment, consumption and productivity have come the most valued human commodities. In the trance of overwork, we take everything for granted. We consume things, people and information. We do not make the time for savor this life, nor care deeply and gently for others… ~ Wayne Mueller
Journal: Whom did you spend quality time with this past week? Unrushed, agenda-less, hearing and being heard time? Without intentionality, we become consumers who rarely stop to make time or ‘savor this life’ as Mueller urges us to do. Jot down in your journal the name of one or two people who you know that when time is spent with them, life slows and can be tasted. Make time with one of them in the coming week… [Click here for additional Journal exercises]
Journal:What new discoveries have you made in your friendships lately? List in your journal three of your closest friends – those with whom you talk frequently. Jot down what new thing(s) you’ve learn about them in the last month. If nothing: Devote some minutes to ‘patient attention’ in your conversations with these three people. If many: Congratulate yourself on being one patiently attentive friend. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: You really shouldn’t say “I love you” unless you mean it. But if you mean it, you should say it a lot. People forget. ~ Author unknown, attributed to an 8-year-old named Jessica
Essential Element: As much as it fuels the fires of passion, ties the knots of friendship, and binds a parent to their child, love itself remains largely misunderstood. We are social beings who crave and depend on emotional “strokes” to develop into whole and complete people [click here to read Spark Insight: Unconditional Love].
Journal: Have you said it lately? To those people who matter most? To the ones who need to hear it more? If today was your last day on earth – whom would you have wanted to say it to? Write their names in your journal. Better yet – go tell them now! [Click here for additional Journal exercises]
Journal: Whose company do you relish? Whose presence do you genuinely enjoy – with little to no effort? How much of these people do you get on a day to day, week to week basis? Jot down in your journal the names of a few people with simply enjoy being with. This week, make time to be with one of them! Remind yourself the gift you have in great company… [Click here for additional Journal exercises]