IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 78 of the 100 Day Challenge! Dr. Franson joins an enthusiastic group at Reebok Crossfit 1 for some Tabata Sit Ups! An exciting work out on so many levels, as Reebok is a partner in our 100 day challenge! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Finding new ways to cook and season simple vegetable side dishes is always a challenge, but not with our Steamed Squash with Italian Herbs!  Steaming is quick, easy and it preserves nutrients, so enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When you arise in the morning,
think of what a precious privilege it is to be alive -to breathe, to think, to enjoy, to love. ~ Marcus Aurelius

Essential Element: Every day you get to decide if you will start rushed, anxious and stressed or relaxed, connected and inspired [click here to read Spark Insight: Morning Rituals].

Journal: In your journal – write down the top three typical thoughts you have upon waking. Are they rushed cluster of days plans? Rehashing of events from the day before? Gratitude for the day that’s ahead? After jotting down the usual – consider what it might look like to wake a few minutes earlier and give life a few moments to itself. Think – pray – give thanks – refocus on your purpose. Consider including this as a part of each morning this week. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 20 of the 100 Day Challenge! You’ll find it easy to make time for find time for a quick rendezvous with Tabata Sit Ups today! If you’re looking to take it up a notch, add some weight, as Dr. Franson demonstrates for us below.   [Click here for additional Workouts]

 

FUEL  ~  Dish of the Day:
Time to start gathering recipes for your garden harvest! Try the delicious combination of our Heirloom Tomato Salad! And don’t worry… you can always visit your local farmers market for these veggies if they’re not growing in your backyard!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Silent gratitude isn’t much use to anyone.  ~ G.B. Stern

Essential Element: If we experience support, we must choose to recognize it and be grateful.  We should be careful not to take it for granted and miss the opportunity to recognize others for the support. [click here to read Spark Insight: Gratitude] 

Journal: The members of our family are the ones who need to hear our appreciation the most. They are the ones who are consistently do life with us –whom we have a daily give and take relationship with. List in your journal the members of your immediate family, then take a few minutes to brainstorm how you might be creative in telling/showing them what you appreciate about them this week.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Sit Ups are a tried and true exercise – they give you core strength and helps stabilize the supportive muscles around your spine when done correctly. If your sit ups aren’t feeling challenging enough, add a prop, and you’ve got all the benefits that  KB Sit-ups have to offer!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dress up your greens tonight with a Broccoli Bacon Cashew Salad! This well balanced salad is the perfect, convenient dish to try this week! [Click here for additional Recipes]

 


SPARK  ~  Thought of the Day:
Quote of the Day: Every now and then go away, have a little relaxation, for when you come back to your
work your judgment will be surer.  Go some distance away because then
the work appears smaller and more of it can be taken in at a glance and a lack
of harmony and proportion is more readily seen. ~ Leonardo Da Vinci 

Essential Element: In order to ensure maximal complete sleep cycles, humans thrive best when we follow the Circadian Rhythm that is coiled deep inside your DNA.  Dictated by the light of the sun, this rhythm is a physiological set point that has promoted early to bed, early to rise, for millennia. [click here to read Spark Insight: Restorative Sleep]

Journal:  In order to follow our natural rhythms, we’ve got to make turning off and turning in a priority. List in your journal the top 5 things you could be caught still doing right around when you should be heading to bed. When you know it’s time to shut down – what slips in under the guise of ‘just 5 more minutes’?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Try your Sit-ups with an Abmat today! Adding this structure to your sit-ups can help you maintain correct form and isolate the specific muscles you’re trying to attack! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
We’re serving up Bloody Mary Steak Tips & Sauteed Zucchini tonight, how about you? This filling and balanced meal is the perfect addition to your recipe box of super-easy, healthy meals!

 

SPARK  ~  Thought of the Day:
Quote of the Day: A true friend … advises justly, assists readily, adventures boldly, takes all patiently, defends courageously, and continues a friend unchangeably. ~ William Penn
Essential Element: Our social lives must provide the essential elements missing from life outside the village. [click here to read 'Spark Insight: Connection']
Journal: List one acquaintance for whom you have recently done each of these things: Given Advice. Gone out of your way for. Spontaneously enjoyed. Intently listened to. Defended.  [Click here for additional Journal exercises]

Situps with Abmat

by admin

  • Lay down on the floor or on a matt with ab mat supporting your lumbar spine, bend your knees until your feet are flat on the floor and anchor your feet under some dumbbells (optional).
  • Sit up off the floor without lifting your feet or butt off the ground.
  • At the top of the sit-up your back should be vertical and your eyes forward.
  • Lower your body down slowly until you are laying flat and repeat.