IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 95 of the 100 Day Challenge! Overhead Squat with PVC. Core, balance, muscle engagement… this movement has it all! And starting with PVC ensures your form is solid before adding the extra challenge of a weighted bar.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Chocolate Mousse! A fun surprise with fun ingredients! Get out your food processor and some avocados (that’s right, avocados) and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Inspirations never go in for long engagements; they demand immediate marriage to action. ~ Brendan Francis

Essential Element: Once we recognize that a paradigm that has dictated every thought, response, choice, and behavior pattern in our lives is learned, we can also recognize that it can be re-learned. [Click here to read Spark Insight: Influence & Control].

Journal:  When’s the last time you were inspired? Really inspired? Hearing an Olympic hero’s epic story? Observing a Crossfit athlete complete a workout in record time?  Listening to a song or speaker with a bold and counter cultural message? Don’t let that inspiration die. Jot it down in your journal – and next to it some thoughts on why it was so impactful for your life specifically. Remind yourself what is possible … [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 88 of the 100 Day Challenge! Knee Tucks. This full body movement is especially helpful for core strength. From running, to carrying your groceries, core strength in general is invaluable for all the activities you do during your busy day, so keep it strong! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
A good reminder today to keep your plate balanced! Every meal (and even snack!) should contain an element of Plants, Fats and Protein. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  When patterns are broken, new worlds emerge. ~ Tuli Kupferberg

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 to read Spark Insight: 'Creating Change'].

Journal:  You have no idea what your missing. It’s that thing that hasn’t happened yet, that non-entity waiting out in the spaces of the coming days to be created.  What is it? How will it taste? Feel? Look? Envision in your journal the specifics of that vague idea you continue to dwell on in the realm of your health and well being. You know you want it more than anything. What must you start doing to make this a reality? What must you stop?  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 73 of the 100 Day Challenge!  Wall Ball Cleans. There’s more to this movement than meets the eye. It’s a full body, demanding Tabata, no question about it! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Broccoli, Bacon & Cashew Salad. A delicious, balanced combination that’s perfect for any barbeque or potluck. Great for an everyday lunch too!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment. ~ William Penn

Essential Element:  And, lo and behold, the afternoon nap turns out to be one of the most effective and productive methods for increasing energy and improving cognitive skills and focus, while mitigating the adverse effects of chronic stress by lowering circulating stress hormones like cortisol [click here to read Spark Insight: Restorative Sleep].

Journal:  Think about how productive you might be if, right in the middle of your crazy work day, you set aside time for you body’s ‘nourishment and refreshment’. I’m not talking about lunch – I’m talking about sleep! But lunch is a perfect time to do it. Consider taking 10 minutes out of your lunch break and putting your head down. Turn on your phone and close your eyes right there at your desk, or in your car – wherever you can find quiet. Later today, journal the thoughts and brainstorms that come to you in that ‘never-never land’ you go to before sleep … They may be some of your most creative thoughts all day!   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 66 of the 100 Day Challenge! Jumping Ring Dips. A great, scalable way to build up your traditional dip muscles! If you can’t get to your Crossfit Box today, hang your rings from a tree in your back yard, or from a jungle gym at a local park! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Massaged Kale Salad. Yes, kale needs a massage once in a while too. Even better that it’s done with avocado, that is the dressing. A delicious and creative way to introduce this important green to your palate! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The words you mutter to yourself have the powe to encourage or discourage, to motivate or deflate, to generate joy or repel it. ~ Tommy Newbury

Essential Element:  Life is full of surprises - get ready for them [click here to read Spark Insight: Coping Mechanisms].

Journal:  What are you muttering under your breath? Is there a steady stream of subconscious belief that you are fully capable of meeting life’s challenges? Or are your feeding yourself a constant string of negatives – disbelieving your incredible potential? Identify your top three most common thoughts – the three things you say to yourself daily, if not hourly.  Write them in your journal – then consider which of them needs some tweaking.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 59 of the 100 Day Challenge! We know squats are getting a little commonplace for you at this point… so kick it up a notch today with Goblet Squats! Adding a little (or a lot!) of weight completely transforms this exercise and will engage new muscles groups ready to get in on the action! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Another scorching hot summer day, so why not let your dinner cool you down? Try our ice cold Cucumber Avocado Soup tonight and chill out! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: You are never too old to set a new goal or dream a new dream. ~ CS Lewis

Essential Element:  The essential elements  in Fuel, Air and Spark collect, combine, and interact to shape your life [click here to read Spark Insight: Integration].

Journal:  What physical goal have you yet to set for yourself? Is there a ‘goat’ you still haven’t gotten? A dream you still haven’t achieved? Believe it – it’s possible. Write it down in your journal – then map out the month and  the strategy you’ll use to stay consistent in achieving that goal. [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 52 of the 100 Day Challenge! Hollow Rocks. Just because they look a little silly doesn’t mean they’re not an amazing core strengthener! Keep up the great work with all your Tabatas!  [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:  There is more refreshment and stimulation in a nap, even the briefest, than in all the alcohol ever distilled. ~ Edward Lucas

Essential Element:  Claim ownership of your time and schedule. Make a standing “napping appointment” in your daily schedule if at all possible.  Even Presidents of the United States have made this a priority – and they have a demanding schedule, too [click here to read Spark Insight: Rest & Repair].

Journal:  Napping. A phenomenon that perplexes many, and blesses few.  It’s too difficult to make the time, we know we’ll wake up groggy, etc. If only there were more of us daring to try it again. Bonfire is posing the challenge to you this week: Try it. For three days this week, give your brain 10-20 minutes of darkroom, shut-eye. They don’t have to be in a row – nor at the same time each day. You don’t even have to actually go to sleep. Journal your findings at the end of the week – and post one of them as a comment here on Bonfire’s Ignite Your Day post. Let’s hear em…    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 51 of the 100 Day Challenge! Dr. Franson gets creative with Tabata Scissor Claps! This core builder is a great way to energize your day! Keep up the great work! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Quinoa Breakfast. A fantastic way to jump start your morning! Adjust it to suit your taste, but this pseudo grain will give you a bowl that’s filling and protein packed! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  There is a pervasive form of contemporary violence … and that is activism and overwork. The frenzy of it all destroys our own inner capacity for peace. It destroys the fruitfulness of our own work, because it kills the root of inner wisdom that makes work fruitful. ~ Thomas Merton

Essential Element: A major contributor to our nations health crisis is the general lack of rest and repair.  As a society we have bought into the idea that rest and rejuvenation is a luxury, not a requirement. We must take back our rest [click here to read Spark Insight: Rest & Repair].

Journal: In the last month, when have you taken a rest? A mind-calming, soul-restoring, physical time-out? Remember the ripple effect here: Without rest, our work suffers – as well as the rest of life and the lives around us. Jot down in your journal a short reflection on last time you took time to let your whole being rest – and how your work was impacted on the days that followed it. Then grab your calendar and mark out the next time you can make the same thing happen…  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 45 of the 100 Day Challenge!  Ring Rows are a great way to build your pull-up muscles! And scaling is simple. The greater the angle to the floor… the easier they get! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Massaged Kale Salad: Yes, kale needs a massage once in a while too. Even better that it’s done with avocado, that is the dressing. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: A healthy mind has an easy breath.  ~ Author Unknown

Essential Element:  We spend, save and invest our resources constantly as we navigate through our daily lives.  The key to finding balance is tied to the choices that you make in daily management and investment of those resources [click here to read Spark Insight: Balance].

Journal:  How do you spend your breath? Are you aware of it? The way you manage your very inhaling and exhaling has tremendous effect on your physiological state of being.  As you are reading this, employ the practice of mindful breathing: Simply inhale deeply and exhale slowly three times.  As stress hits you today, take back your physiological response by utilizing this practice. Deep inhale, slow exhale.  Jot down in your journal tonight when you practiced mindful breathing – and the effect it had.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 38 of the 100 Day Challenge! Dr. Franson starts the day with High Knees! And his kiddos aren’t far behind! Get your family involved in your workout today. Its a great healthy habit to start at any age! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
You will not believe how good our Bonfire Green Smoothie tastes despite looking like lawnmower juice! Feel free to add or subtract what you have on hand and what you like in terms of taste. Be careful to not go overboard on the fruit – this is a green (i.e. vegetable) smoothie designed to deliver great nutrient-dense antioxidants and phytonutrients from vegetables with the fruit added to sweeten and lessen any bitterness from the chard, kale and spinach. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The art of love… is largely the art of persistence.  ~ Albert Ellis

Essential Element: We thrive in loving environments and relationships, and we contract and atrophy in loveless circumstances. The greatest way to foster love is to offer it freely.  Choose to extend love to those around you without attachment to their response.  Do not give to get.  Give to give. [click here to read Spark Insight: Unconditional Love].

Journal:  Just like consistency is the key to maintaining physical strength, so persistency in love is key to maintaining healthy perspectives. And without exercise, these things atrophy. Where are you exercising love regularly? Where have you let your intentionality fade? Jot down a few of your relationships you feel thriving right now, and a few that could us a few extra reps.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 31 of the 100 Day Challenge. You might associate jumping rope with child’s play at recess… and if that’s the case… you’ve never tried today’s Tabata: Double Unders! An epic version of the classic and always beneficial rope jump… no matter how old you are! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Veggie Frittata. A great excuse to turn your omelet into a salad! Combining cage-free eggs and your daily greens is the perfect way to being your day! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Someone to tell it to is one of the fundamental needs of human beings.  ~ Miles Franklin

Essential Element: We have an innate need to connect, to share and to be accepted.  Coiled deep within our genome lives the predilection to commune with like others. [click here to read Spark Insight: Connection]

Journal:  Who have you connected with about your fitness goals lately? Whom have you allowed to hold you accountable? Take a look back at the fitness goals you made in January  and do a little self-evaluation –then share this progress and your adjusted goals with someone close to you. Let the gift of being known propel you forward to achieve more than you could on your own…   [Click here for additional Journal exercises]