IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 22 of the 100 Day Challenge! L Holds are a terrific core and triceps builder! If you don’t have paralette bars, get creative! This exercise is worth it!  [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:  Its not the big things that add up in the end – it’s the hundreds of thousands of little things that separate the ordinary from the extraordinary. ~ Darren Hardy

Essential Element: One of the most abstract, but profound and essential of elements is the need to live in alignment with our innate values. [click here to read Spark Insight: Living in Alignment]

Journal: Imagine yourself thinking on your feet like a pro, as the guy in line next to you at the post office decides to strike up conversation. He starts talking about getting home to exercise and eat dinner with his family. Then as he asks you “What are the most important things you do every day?” How do you answer? Jot down your response.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 15 of the 100 Day Challenge! Try out Double Unders today! A little more intense than your average jump rope session, and all the more aerobic!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
This Rosemary Chicken is so simple, yet so delicious (and it’s relatively quick and easy to prepare and cook). One of the keys is using quality chicken, and quality seasonings – sea salt, cracked pepper, and fresh rosemary, if desired. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: If the only prayer you say your entire life is ‘thank you’ that would suffice.
~ Meister Eckhart

Essential Element: Gratitude is a choice, not a feeling.
 [click here to read Spark Insight: Gratitude] 

Journal:  You know that thing that’s irking you most right now? That last thing you’d think of saying if someone asked you today, “What are you grateful for?”? Write it down in your journal. Below it, right down three things you will give thanks for around that very hardship. For example: My financial situation is dire and unchanging. I am grateful for: a. the closeness of my family through it all  b. the friends I have who love and support me c. the opportunity this provides for discovery of new gifts/people/elements of life. Allow this simple and challenging act to illuminate your heart to see more than just what’s been glaring at you …  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 9 of the 100 Day Challenge! Wall Balls are deceptive in that they look like a fun, creative game from when you were a kid… but after your Tabata today you’ll know better. This full body workout will have your quads shaking! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Turkey Egg Scramble is a great way to fuel for the 100 Day Challenge! Its also a surefire way to make sure that leftover turkey in the fridge doesn’t go to waste! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow. ~ Thomas Paine

Essential Element: We are designed to grow – even flourish – under stress.  Nearly all advancements that we make neurologically, physically, emotionally and socially happen as a direct result of some kind of challenge. [click here to read Spark Insight: The Value of Struggle]

Journal: If you sat across from your best friend at the dinner table tonight – and they were all ears – what would you tell them your greatest internal struggle is right now? Outside of any struggles with people or finances – what are YOU facing inside yourself? Write out in your journal what this battle looks like. Then copy down todays quote and essential element.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Kale is an amazing, nutrient dense veggie, so if you don’t like the taste… find a way to enjoy it! Our Massaged Kale Salad has a delicious blend of seasoning and is smothered in avocado.  YUM!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Day 2 of the 100 Day Challenge! Watch Alexis and her dad knock out a Push-Up Tabata out in the sunshine! For more instructions on Push Ups and form, click here[Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Test all things; hold fast what is good ~ 1 Thessalonians 5:21

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 and Control]

Journal: Be aware of your inner narrator. What’s the commentary in your head saying about  you right now? What is the story you are telling yourself? If your sibling/closest friend had you sit down and tell them the ‘chapter’ of your life you are in right now, what would you say? Write it out in your journal.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Push Jerk  Don’t be fooled – this is not some “over the top” Olympic weight lifting move. This is actually very scalable – meaning you could do this with a broom handle if that’s all you felt you could handle. The benefit to the shoulders, upper back, and postural muscles qualifies it as a ‘must do’ exercise for everybody.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Happy Mother’s Day! Treating Mom today doesn’t have to mean sugary, processed desserts! This Raw Cherry Pie will satisfy her sweet tooth AND leave everyone feeling great! Now that’s a good gift! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When you make a mistake, don’t look back at it long. Take the reason of the thing into your mind and then look forward. Mistakes are lessons of wisdom. The past cannot be changed. The future is yet in your power. 
~ Hugh White

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

Journal:  What small thing have you done repeatedly over the last week that’s resulted in a predictable outcome? Is it something you’d like to repeat? Why or why not? Sunday is a great day to refresh, reset and repurpose yourself for the week.  Jot down the answers to these questions in your journal – and start your week on purpose.   [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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Here’s a new movement you might not have tried: Kipping Ring Dips! And trust us… after you’ve given them a go, you (and your muscles) won’t soon forget them!  [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:

Essential Element: Getting to bed before 11 p.m. is a best practice followed by the healthiest, most energized people in the world. [click here to read Spark Insight: Restorative Sleep]

Journal: How early have you gone to bed for the last 7 nights? Or how late? This week – give yourself a bed time, allowing your self a minimum of 7 hours of sleep each night. Chart out your week in your journal. Each day – jot down  how many hours of sleep enjoyed, how you felt upon waking (well-rested or still drowsy)  and how the day was colored by your having been rested (or not!).   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Time to hit the deck and fire up your grill! And there’s no better recipe to kick off the Spring weather than Bonfire’s Lamb Shish Kabobs. The simple marinade sets in overnight and before you know it, you’ve got a new family favorite!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Burpees feeling too easy for you nowadays? We’re jealous! But we’ve got a great addition for you! Try adding Burpees over Bar to the mix and you’ll be feeling sore like the rest of us again soon! [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day:


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:  You get to thrive – but you don’t have to.  You were wired to survive – and you will. But thriving doesn’t come without a little intentionality. What does a thriving you look like? What does a day well-seized consist of? Envision in your journal a day you have completely taken by the reins ( either one in the past or one you’ve yet to live) -  then go carpe the heck out of today.   [Click here for additional Journal exercises] Spark photo credit: http://pinterest.com/pin/63120832247556697/

 

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Medball Pushups are more advanced than the standard pushup. They require more core strength to balance on the ball and allow you to dip your chest deeper. Ditch your standard push ups and challenge yourself today!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
As decadent as the  Shrimp Stuffed Avocado sounds… its not just for parties and holidays! This easy dish has an amazing dose of protein and fat, so start planning it into your weeknight menu!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: He did it with all his heart, and prospered. ~ 2 Chronicles 31:21
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 have you committed to? Really. What’s your life being lived for? Write out your life purpose statement (from memory) – and remind yourself of your overarching life mission today. (If you haven’t written one – now is the perfect time to do so!)   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ
FUEL  ~  Dish of the Day:
Start your Easter Sunday off right with Yummy Eggs with Spinach! This is a very simple, quick, satisfying and nutritious way of preparing eggs that also adds vital nutrient-rich vegetables to a dish that often doesn’t have “plants”.   [Click here for additional Recipes]

AIR  ~  Movement of the Day:
Easter egg hunts aren’t just for kids! Get outside today with the youngsters and make sure to put some FUN movement into your holiday weekend!    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Come to me all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for our souls. ~ Jesus, Matthew 11: 28
Essential Element: As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement.  This is fundamentally untrue, physically damaging, emotionally crippling and psychologically devastating. [click here to read Spark Insight: Rest and Repair]
Journal:  Where do you rest? In whom/with whom? Doing or not doing what? Where can you lay all that’s racing through your brain and feel genuinely restored? Write down where/who/what this place of rest has been for you for each decade of your life.    [Click here for additional Journal exercises]