IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 3 of the 100 Day Challenge! Keep it simple today and make it Tabata Squats. This will be a great exercise to keep in your arsenal during the challenge, and can be done on your lunch break if you’re running short on time!   [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Chop up some Roasted Root Vegetables tonight and don’t think twice about them! (Well… don’t forget to take them out of the oven!) A seriously simple way to add some color (and nutrients) to your meal.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Men often become what they believe themselves to be. ~ Mahatma Ghandi

Essential Element:  A vital behavior for gaining greater influence in your life is the ability to choose a better belief system. [click here to read Spark Insight: Influence and Control]

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Bottom to Bottom Squats are a simple way to toughen up your basic air squat. In this video, Dr. Stephen transforms the movement into a Tabata workout! What a great way to squeeze your exercise into a busy day! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
You don’t have to wait for lunch (or dinner!) to add a little Mexican spice to your day! Try our Salsa Scramble and add your favorite flavors to your eggs! [Click here for additional Recipes]

 

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

Essential Element: Most people cannot readily describe what they want – what they would like to experience, become or create. This is exactly why most change efforts fail. [click here to read Spark Insight: Creating Change]

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]

IGNITE YOUR DAY

by MJ
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]

 

AIR  ~  Movement of the Day:
Your quads and gluts will get more focused attention with a single leg squat! Try these Pistols and you’ll see what we mean… [Click here for additional Workouts]


SPARK  ~  Thought of the Day:
Quote of the Day: Do not shorten the morning by getting up late; look upon it as the quintessence of life, as to a certain extent sacred. ~ Arthur Schopenhauer

 

Essential Element: Utilize the 21 Day Rule to click back the alarm clock for an earlier morning wake-up. Set your alarm for a 15 minute earlier wake-up for 21 days in a row. [click here to read Spark Insight: Morning Rituals]

 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]

Goblet Squats

by admin

If you don’t have a kettlebell, you can use a dumbbell or medicine ball.

  • Start with your feet shoulder width apart, holding the kettlebell OR dumbbell with two hands, letting the weight rest against your chest
  • Send your butt back and bend your knees while keeping your chest proud
  • Bring your legs to just below parallel
  • Return to an upright standing position

Overhead Squat with PVC

by admin

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:

And another from Crossfit Boston:

Back Squat

by admin

  • Place the barbell behind your neck across your shoulders in a comfortable position.
  • Hold the bar with both hands just outside your shoulders and point your elbows back.
  • Keep your gaze at approximately 45 degrees.
  • Place your feet just outside your shoulders.
  • Lower your body into a squat.

Front Squat

by admin

  • Start with a barbell in the rack position
  • Keep your gaze forwards
  • Lower your body into a squat focusing on maintaining a tall chest and elbows pointed upwards throughout the movement
  • Once you reach the bottom of your squat, press your feet into the ground, maintaining a proud chest and stand up to full extension.

One Arm Overhead Squat with Dumbbell

by admin

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!

  • Hold a dumbbell with one arm at full extension.
  • Use your other arm to counterbalance yourself.
  • Perform a squat.