AIR ~ Movement of the Day: Day 75 of the 100 Day Challenge! Kettlebell Farmer’s Carry Tabatas! Choose the appropriate weight for your training, and just start walking! Sounds simple enough (almost too simple), but trust us… you’ll be feeling these tomorrow! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Sleep is the golden chain that ties health and our bodies together. ~Thomas Dekker
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: What was life like before the light-bulb? Clearly life by candle-light was a bit more romantic – but think about the rhythms created when the sun was our sole source of illumination. We woke with the sun; we went to bed when it went down; seasonal rhythms shifted in our bodies as they did with the earth. Things were in tune with each other – and hormones were happy. IN your journal, just consider what it would look like to tune your life to the sun’s rhythms. What would you do with those sweet morning hours? What would you gain by going to bed when the sun did? [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: The shorter way to do many things is to do only one thing at a time. ~ Mozart
Essential Element: We are all programmed with a set of Innate Values. These values promote characteristics that conveyed some level of reproductive or survival advantage over the millennia. They are hard-wired into your genome. Adherence to the behaviors that are congruent with these values produces emotions and feelings of happiness and fulfillment [click here to read Spark Insight: Balance].
Journal: The human brain is designed to focus on one thing at a time; to be wholehearted and single-minded. We are most fulfilled (and most effective) when we go with nature, rather than multi-tasking against it. Think through your typical work day. Jot down in your journal your typical times of greatest productivity/effectiveness. Note whether these are times of concentrated energy or scatter-brained focus. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: The unthankful heart… discovers no mercies; but let the thankful heart sweep through the day and, as the magnet finds the iron, so it will find, in every hour, some heavenly blessings! ~Henry Ward Beecher
Journal: The simple law of attraction states that ‘like attracts like’. If our lives are ‘… discovering no mercies…’ we’d do well to look at our habitual thought patterns. Are we practicing gratitude for the things we DO have, or consistently focused on what we DON’T have? As you move though your day – take each meal time to articulate a few things you are grateful for. Jot the most memorable ones in your journal tonight. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Lucky for us, health runs in the family! MJ’s sister, Jenny, shows us an exciting and delicious pre-work out snack. Jenny’s Fuel is a terrific blend of immediate glucose and sustaining protein to get you through that WOD! [Click here for additional Recipes]
Journal: We make time for the things we value. By valuing ourselves – making time for our own physical, mental and spiritual nourishment – we grant ourselves the capacity to be fully present during the most significant parts of our day. Use your journal to write down 3 ways you can create space for yourself to be nourished tomorrow morning. [Click here for additional Journal exercises]
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]
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/
AIR ~ Movement of the Day: Unassisted pull ups can be intimidating. But don’t let that discourage you from giving them a try! Start with Ring Pull Ups. They allow you to build up your upper body muscles gradually and before you know it unassisted pull ups will be right around the corner! [Click here for additional Workouts]
Essential Element: The Bonfire Health Program empowers you to choose healthier perspectives and responses to stress, as well as offering specific strategies and mechanisms for mitigating the effects of stress and reducing its occurrences. [Click here to read Spark Insight: Coping Mechanisms]
Journal: Life is a matter of perspective. Today in your journal, consider your life through the eyes of someone you know. Choose someone you’ve met recently – an acquaintance, co- worker, even a new friend. Write three sentences describing your life the way they might see it. Your personality, your family, your job. Then write down three things you perceive about theirs. [Click here for additional Journal exercises]