by admin
Dish of the Day:
Bonfire Egg Salad  Egg salad is a great fall-back dish to have at the ready – it travels well in Tupperware (even on airplanes), and kids love it as an afternoon snack. Be generous with the chopped and shredded veggies you add to it. (Click here for additional recipes)


Movement of the Day:
Seated Press This is much harder than it looks. The Seated Press is a great core strength exercise. You can also use a wooden pole or even a PVC, and you’ll find that it is still quite challenging if you do them in sets of 25. (Click here for additional workouts)

Journaling of the Day:
Quote of the Day: “Time is a created thing. To say ‘I don’t have time’ is to say ‘I don’t want to.’” ~ Lao Tzu
Essential Element: Create a schedule that accounts for the time that is regularly reserved for serving your roles and goals. Do not over-commit or over-schedule yourself. Do not over-spend and force yourself into a situation that requires you to work to earn a living at the expense of making a life.  [click here to view Week 11 Spark Insight]
Journal: Spend a few minutes (as long as necessary) to write out your typical weekday in half-hour increments. Circle the blocks of time that mean the most to you (i.e. time with your family, working out, taking a nap). Extra Credit: Do the same thing for your weekend day.  (Click here for additional journaling exercises)

Seated Press, Deadlift, & Overhead Squat with Dumbbells

by admin
  • Warm Up:  4 rounds of 10 Floor Wipers & 5 Push-Ups
  • Workout:  Seated PressDeadliftOverhead Squat
    Directions: 5 rounds of 5 of each movement using two dumbbells. Selected weight should be max load to safely complete all the sets without altering the weight. Do not change the weight used between the movements (you will be limited to the max weight of your weakest movement). Reps are to be done deliberately focusing on technique and form rather than speed.
  • Challenge: 100 Jump Overs
  • OR Active Recovery (Rest Day): Tough workout yesterday? Try some active recovery like a breathing walk or a roll and stretch.
Scale Down: To make this workout easier, use a lighter weight and take pauses as needed.
Scale Up: To make this workout harder, choose a challenging weight and do each full round without pause.