AIR ~ Movement of the Day: Day 97 of the 100 Day Challenge! Barbell Farmer’s Carry. Weight up your barbells and walk across the yard (or gym)! Sounds easy… but you’ll be feeling this one by the end of your Tabata! Finish strong gang… 3 more days of the Challenge! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: I began to have an idea of my life, not as the slow shaping of achievement to fit my preconceived purposes, but as the gradual discovery and growth of purpose which I did not know. ~ Joannna Field
Essential Element: Our lives can be reduced to a series of choices and the results of those choices. Every choice, every day, we get to shape our lives. Create an increased awareness of your Innate Values and choose Belief Systems that are in alignment with them – and watch your behaviors follow suit. [Click here to read Spark Insight: Influence & Control].
Journal: Discovery of our life’s purpose is a process – one that we must be open and alert to in order to receive. Observing the very fabric of our days – the conversations we engage in, the connections we make, the ideas we see propagated- and taking note of what ignites a spark in our hearts and minds – is worth every minute of observation. Let yourself slow long enough today, at some point during your day, to actively observe and take in the life around you. Be present … and see what your heart comes up with … [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: Being stuck is a position few of us like. We want something new but cannot let go of the old-old ideas, beliefs, habits, even thoughts. We are out of contact with our own genius. Sometimes we know we are stuck; sometimes we don’t. In both cases we have to do something. ~ Inga Teekens
Essential Element: Repetition is the mother of mastery. Clinical research shows that new habits can be formed through repetition. Our brain cells actually create novel connections and new habits are formed. [Click to read Spark Insight: 'Creating Change'].
Journal: Bad habits and good – both have the power to completely rule our lives. The ones we are stuck in cry out for change. The good ones we’ve established are daily patting us on the back. In order for the bad to be replaced by the good, our brains must start the process. Slowly, by our pain staking and initially obnoxious focus, the beautiful nature of rewiring occurs, and the action becomes second-nature! What have you wanted to become second-nature for you? Unquestionably holding its place in your life; unwavering in its defining of your very character? Reflect on 3-5 of those things in your journal today.. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 83 of the 100 Day Challenge! Variety is the spice of life, and this mantra is no exception when it comes to getting your body moving! In the spirit of changing things up, here’s a new exercise for many of you. Think push ups… add hip mobility, coordination and single side strengthening… and you’ve got Kick Thru’s! Enjoy! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: He, who every morning plans the transactions of the day, and follows that plan, carries a thread that will guide him through a labyrinth of the most busy life. ~ Victor Hugo
Essential Element: As CJ Mertz says, “Before you master your life, you must first master your day. Before you master your day, you must first master your morning. Before you master your morning, you must first master yourself” [click here to read Spark Insight: Morning Rituals].
Journal: In your journal, divide your day into thirds: Morning, Work, Evening. Next to each – write down a theme for each of these days segments. I.e. Morning: Refresh and Prepare – Work: Engage and Produce – Evening: Renew and Connect. Whatever it is that is most important for you to achieve during these sections of the day, write them out. Each day this week, use these as a guideline in the morning for choosing your top three priorities for each segment of your day. [Click here for additional Journal exercises]
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]
AIR ~ Movement of the Day: Day 68 of the 100 Day Challenge! We’re getting creative to day with Ball Push Ups! Not only creative, but fun (!), this Tabtata will be over in no time, and suddenly you’ve got a new favorite movement for building core strength and coordination! [Click here for additional Workouts]
FUEL ~ Dish of the Day: Avocado Grapefruit Salad. Quite possibly the perfect summer snack/lunch! A side of sliced turkey or chicken will balance out your plate, but either way, this salad is sure to refresh you, cool you down, and fill you up with quality nutrients! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: A proud man is seldom a grateful man, for he never thinks he gets as much as he deserves. ~ Henry Ward Beecher
Journal: Consider not what you don’t have – but what you do. Managing our assets starts with recognizing our resources – and appreciating them for the gifts they are. Identify in your journal today your current three most valuable resources. Next to each of them, brainstorm on how you might make the best use of them over the next two weeks – then give thanks for the gifts they are. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success. ~ Stephen A. Brennan
Journal: How much financial forward movement are you experiencing? Are you achieving more than you expected, or operating at a deficit? Regardless of economic climate, your personal spending and saving has the capacity to create security or to undermine it. Write down where you’ve been creating security over the past 2-3 months. Then jot down where you’ve overstepped your limits. Consider one way you can increase peace of mind by saving some pennies this week. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 54 of the 100 Day Challenge! Single Unders will help you achieve your Tabata goal today, but they’ll also transport you to your childhood when you pull out that ol’ jumprope! Click here to watch Team Member, Alexis, explain taking it up a notch to Double Unders, and see how many great stretches you can do with a jumprope assist! [Click here for additional Workouts]
SPARK ~ Thought of the Day: Quote of the Day: Where your treasure is, there your heart will be also. ~ Matthew 6:21
Essential Element: Rejuvenation patterns include our “time-offs”, breaks and vacations. Well People are deliberate in their rest and repair patterns. Design your daily, weekly schedules as well as your monthly and yearly calendar to reflect your commitment to this critical Essential Element [click here to read Spark Insight: Rest & Repair].
Journal: Time is so telling. Often our statements around what we value can be voided out by our dedication of time elsewhere. Are your financial aims robbing your personal goals? Do your business plans and new ventures see more of you than your family? Take today to check back in and ask yourself: Where is your treasure? Where do you really want your legacy left? [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: Don’t just let your business or your job make something for you, let it make something of you. ~ Jim Rohn
Essential Element Become deliberate in the allocation of your assets. Do not leave it to chance or resort to living in response to the world’s beckon call. Pro-active management of your gifts is the surest way to enjoying a balanced life in an un-balanced world [click here to read Spark Insight: Balance].
Journal: Do you see your vocation simply as a way of making money? Or do you see your position as an essential component of making you who you are? Who do you connect with at work? What gifts of your do you use? Jot down in your journal three ways you’ve seen yourself grow as a result of being at your current job. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel. ~ Maya Angelou
Essential Element: We are social beings who crave and depend on emotional “strokes” to develop into whole and complete people. These strokes come in many shapes, but can be easily identified when they come in the form of gestures, attention, physical contact, kind words or actions. These are all as much part of our “required nutrients” for optimal health as Vitamin C, amino acids and oxygen [click here to read Spark Insight: Unconditional Love].
Journal: We as people need to understand that we are valued – everyday of every month of every year of life! Yet so often we go without giving, or receiving, any proof of such things. Think of every human being you know as an individual love bucket, being filled up and drained by the people and events of life. Now, jot down the names of 5 people whose loves buckets you will make a significant donation to this week. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Day 33 of the 100 Day Challenge. We think classic squats are getting too easy for the likes of our strong, dedicated 100 Day Challenge participants! Give Jump Squats a try today! Remember to keep those knees tracking out and use a medicine ball to keep your form pristine. [Click here for additional Workouts]
Journal: When’s the last time you let someone get close to you? Not romantically, but in an honest, authentic opening of your life to them – with the aim of mutually supporting and intentional refining each other. For us to experience consistent growth, it is essential to have others who are like-but-not-exactly-the-same-as us in our lives. List in your journal three people you’d consider yourself this kind of close to. Recognize what a gift these people are to you, and you to them. [Click here for additional Journal exercises]