IGNITE YOUR DAY AND CELEBRATE THE 100TH DAY OF OUR TABATA CHALLENGE!

by MJ

AIR  ~  Movement of the Day:
Day 100 of the 100 Day Challenge! YOU DID IT. 100 days of Tabata. Moving and disciplining your body for your health and a good cause! Hopefully you’re able to make it to Hampton today to celebrate with us and do your 100th Tabata in the sunshine with all your fellow fundraisers! If not, tune into the site later today for pictures and video of our Movement of the Day!

FUEL  ~  Dish of the Day:
Grilled Chicken with Honeydew Salsa. A perfectly balanced new summer recipe to try! Isn’t it funny how the most seemingly uncomplimentary ingredients taste the best together?! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Whatever the struggle, continue the climb. It may be only one step to the summit. ~ 
Diane Westlake

Essential Element: Our Belief Systems are learned. They predict what we think, what we say, what we do and what we feel. [Click here to read Spark Insight: The Value of Struggle].

Journal: We simply never know what tomorrow will hold. Maybe it’s the breakthrough we’ve been dreaming of … or the opportunity we’ve waited years for! Choosing to believe that your life is moving towards the life you’ve always wanted will shape and color the decisions you make today. What are you believing for your life? Write in your journal today three of your greatest dreams  – one for a month from now – one for a year from now – and one for five years from now. Describe each one in detail – what does it look like? Smell like? Feel like? It’s up to you to believe big things for that extraordinary life of yours… [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 93 of the 100 Day Challenge!  Close Grip Bench Press. A new grip means a whole new exercise! Be mindful as you weight your bar anytime you try something new. Don’t worry… you can always add more, but start smart! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Greens and Bacon. A little bacon goes a long way when it’s used as a flavor component versus a major part of the dish. This breakfast, made with kale, spinach, chard, and broccoli, and which can easily be varied depending on what you have on hand, is extraordinarily high in phytonutrients, antioxidants and other micronutrients essential for health. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The only measure of what you believe is what you do. If you want to know what people believe … don’t ask them… just observe what they do. ~ Ashley Montagu

Essential Element: Our Belief Systems are learned. They predict what we think, what we say, what we do and what we feel. [Click here to read Spark Insight: Influence & Control].

Journal: What convictions or beliefs are you acting on right now? If someone was to ask of you life – ‘What does he/she clearly stand for?’ – would they be able to tell ? Jot down in your journal the top three things you are seeking to live – and live loud, right now. What are you doing with your one wild and precious life? [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 86 of the 100 Day Challenge! Dumbbell Rows. Remember to choose the appropriate weight for your movement today and notice how Dr. Franson brings his Dumbbell Rows through the full range of motion for the most effective workout.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Try a new marinade for your chicken tonight! Our Chili Lime Drumsticks are juicy and delicious right out of the oven or off the grill! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: New things cannot come where there is no room. ~ Mario Morgan

Essential Element: It is critical to “own” the reality that our behaviors have natural consequences and that these outcomes are remarkably predictable [click to read 'Creating Change'].

Journal:  When our lives are saturated, our hearts crave space. Regardless of if the things soaking up our lives are grand or miserable, if they are utilizing all our time – they are choking us. A life of growth is a life necessitating room to breathe. List in your journal three spaces where you feel yourself breathe deeper, clear your head, even daydream. Make a point to get to one  of them this week. And bring your journal.   [Click here for additional Journal exercises]

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 71 of the 100 Day Challenge! New exercises are not only fun, but they work muscles that don’t generally get activated with your classic push up, sit up routine! Inspire some muscle confusion with this new Tabata: Heavy Bag Knee Strike! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Adventure Trail Mix If you’re not keeping Tupperware or Ziploc bags of this perfect snack in your car, and at your desk, you’re missing out. Raw nuts and seeds mixed with a little organic dried fruit make for a satisfying and healthy snacks. Moms, are you listening? This is the solution to having a car full of hungry kids and succumbing to convenience “die-fast” food.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace. God is awake. 
~ Victor Hugo

Essential Element: Late night television, the internet, 24 hour drive-thrus, and 60-hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring.  If you are like most people, your body expects and requires more sleep than it gets [click here to read Spark Insight: Restorative Sleep].

Journal:  In our culture’s attempt to produce more, make more, do more – we sacrifice the truly important for the urgent. We may amass great things now – but at what cost? We are only human. We can only accomplish so much! Give yourself permission to let life go on without you for a few hours. Turn off your computer, phone, ipod – and just be with your kids, your spouse, God. Prayer – actively trusting in the unseen – is a beautiful practice – freeing us from human responsibility of caring for all.  Journal… what do you recognize you are not in control of? Who/What are you trusting those things to?  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 64 of the 100 Day Challenge! Weighted Pull Ups are sure to spice up your Sunday! Feel free to scale to your ability, but this exercise is a terrific goal movement to work towards! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
If you live by the ocean, this is the perfect time of year to take advantage of your location (for many reasons)! Toss your delicious local seafood in our Bonfire Fish Chowda! Don’t feel restricted to using only fish – add shrimp, scallops, crab or even lobster and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  As a person thinks in his heart, so is he. ~ Provers 23: 7

Essential Element: Well people don’t necessarily experience any less stress; they simply develop better strategies and coping mechanisms for dealing with it [click here to read Spark Insight: Coping Mechanisms].

Journal:  The battle we wage against our human nature is an invisible one – one that is fought purely in our minds – minute by minute, each hour of each day. In order to move forward, we must choose to think on possibilities and capabilities, rather than probabilities and weaknesses. In your journal today, identify one situation in your life you’d like to improve– then jot down the belief-filled thought process that must go before it in order to make it reality.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 57 of the 100 Day Challenge! Tabata Dips! And no, we’re not talking about a dip in the pool! Although, its not a bad idea for some extra movement in this sunny day. Feel free to scale your dips on paralette bars, rings, or even off the edge of your chair. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cool down this weekend with homemade Peach Popsicles! Freezing up your own organic ingredients ensures a healthy, chemical and preservative free snack! Enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Our aims assure of us of our material life, our values make possible our spiritual life. ~  Ludwig Mies van der Rohe

Essential Element: Your life is a mosaic of the choices that you make, the experiences that you have, and the attitudes or patterns of thinking that you develop over time [click here to read Spark Insight: Integration].

Journal:  What values have you acquired over time? What spiritual practices do you keep regular and rhythmic in your life? Remember – we are souls living in physical bodies, not the other way around. Take some time today to sit and reflect on what you are doing (and who you are trusting in) to determine your values?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 43 of the 100 Day Challenge! Don’t let the heat deter your movement for today! With Tabata Back Squats on the docket, you’ll be done with your challenge and in the pool (or ocean!) cooling off before you know it! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Heading to the beach on this glorious summer day? Don’t rely on greasy vendor food! Plan ahead and pack a few Ants on a Log in your cooler!  [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 36 of the 100 Day Challenge!  If you’re finding it hard to squeeze a Tabata into your busy schedule… Bench Dips will be a perfect exercise for you today! You can literally do these off the edge of your work seat! We’re proud of you for prioritizing your health! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Alexis’ Paleo Cereal is delicious, nutritious, and filling. Eating regular cereal is so “old school” – grains cause many health problems including promoting weight gain and diabetes. This is the new cereal – get with the program, you’ll love it. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: We must not, in trying to think about how we can make a big difference, ignore the small differences we can make. These, over time, add up to the big differences that we often cannot foresee. ~ Marian Wright Edelman

Essential Element: At the end of the day, the only way to really change the world is to start with yourself [click here to read Spark Insight: Unconditional Love].

Journal: Unconditional love has the power to change two people – both the giver and the receiver. Read this week’s Spark Insight, then jot down the answers to these two questions. Regardless of your less-than-loving- actions toward them, when was the last time you received someone’s unconditional love? When was the last time you gave it?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 29 of the 100 Day Challenge. Ever wonder why Lumberjacks are, well… jacked? Add a Sledge Hammer Tabata to your day and find out! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Even if you don’t live in (or have ever been to) Gloucester, this recipe crosses the miles! Dr Paul’s Gloucester Chicken is a tasty change up to your traditional chicken dish.  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  You can kiss your family and friends good-bye and put miles between you, but at the same time you carry them with you in your heart, your mind, your stomach, because you do not just live in a world but a world lives in you.  ~ Frederick Buechner

Essential Element: Every natural drive that we have today reflects a trait that somehow conferred either a reproductive or survival advantage to our ancestors.  Our need to belong to a Tribe is certainly one of these. [click here to read Spark Insight: Connection]

Journal:  What tribes do you belong to? Which have you chosen – and which have chosen you? List in your journal the groups, clubs, organizations, etc that you belong to. Next to each of them, jot down the greatest value these ‘tribes’ add to your life. Let this recognition allow appreciation for the tribes you belong to…  [Click here for additional Journal exercises]