Journal: What are you believing about your position in your workplace? Do you have a ‘vocational’ purpose statement? A ‘why’ behind the what you are doing everyday at work? Take 5 minutes today and visualize in your journal who it is you want to be at your place of work; not what you want to accomplish – but how you want to leave a mark. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: Even though you may want to move forward in your life, you may have one foot on the brakes. In order to be free, we must learn how to let go. … Refuse to entertain your old pain. The energy it takes to hang onto the past is holding you back from a new life. ~ Mary Manin Morrissey
Journal: If your spouse or closest friend was asked “What does (insert your name here) consistently complain about” – what would they answer? How about if they were asked “What is (insert name) moving towards/ actively making happen in their life” ? Answer both of these in your journal. [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: This Greens and Bacon breakfast, made with kale, spinach, chard, and broccoli can easily be varied depending on what you have on hand, and is extraordinarily high in phytonutrients, antioxidants and other micronutrients essential for health.[Click here for additional Recipes]
Journal: Waking early is not the easiest of disciplines – especially for the natural night owl. Yet the benefits are numerous – and can only be discovered by one willing to rise early enough to meet them. If you are a natural morning person – list three things you relish about the morning. If you are not, write down three things you’ve been told that mornings offer – then choose one to test these truths this week. [Click here for additional Journal exercises]
You can’t say too many positive things about this fantastic exercise. The Overhead Squat is a full body, full range-of-motion, demanding yet safe exercise, that is easily modified by simply holding your hands overhead, holding a pole or, as in this video, a PVC pipe; as you get stronger, you can hold any type of weight: one-handed dumbbell, two-handed bar or dumbell – it’s all good!
Sitting is the new smoking!
Do squats or overhead squats at your desk, before, during and after running/jogging and they will serve you very well. Do them every day or at least every other day for good posture and to counter the negative effects of sitting (driving, computer, watching TV). We do way too much sitting in our modern culture - “sitting is the new smoking” – now that’s scary! But overhead squats are the antidote to sitting)
IMPORTANT COACHING TIP: When doing Overhead Squats remember to KEEP YOUR ARMS UP AND BACK and make sure you squat low enough where your hip is lower than your knee.
Here’s a great step-by step coaching video from our bros at Crossfit Wicked:
You can’t say too many positive things about the Overhead Squat – it’s a full body, full range-of-motion, demanding yet safe exercise, that is easily modified by simply holding your hands overhead, a PVC pipe, a pole or, as in this video shows, a dumbbell in one hand. As you get stronger, you can hold any type of weight: two-handed bar or dumbell – it’s all good!