IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 90 of the 100 Day Challenge! Lunges.  An oldie, but a goodie. And with ONLY 10 days to go, we’re proud of you and your commitment to your health! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cucumber Turkey Avocado Rolls. A quick, breadless, balanced lunch that has all the delicious fillings of a sandwich!  [Click here for additional Recipes]

 

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]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 44 of the 100 Day Challenge! By now you’ve certainly got the hang of your Tabatas! Give Ball Cleans a try today and focus on your form! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Too hot to even let the oven run tonight? Get a cool head start on dinner by throwing our Rosemary Turkey Legs in the crockpot and let your meal prep while you’re out of the house! [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 41 of the 100 Day Challenge! Jack Knives. Its true, Dr. Stephen makes everything look easy, but this variation of the “Crunch” is a muscle burning, core builder for sure! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Turkey Egg Scramble: Add some extra protein to your morning with our tasty breakfast combination!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Love is the choice to reach out to another person, no matter how they reciprocate. ~ Gary Chapman

Essential Element: Love should not be reduced to simply the way someone makes us feel.  Of course, love comes with tremendous emotion and real feelings.  But it is so much more.  Love is a decision.  It is something that we choose to give and receive, not something that we wait to experience [click here to read Spark Insight: Unconditional Love].

Journal: Emotions follow actions. Actions do not always follow emotion. Many times we want an emotion to drive our action … allowing us to feel excitement!, joy!, fun!… before we even begin to act! Reality is, if we wait to experience emotion, we’ll miss out on much more than we’ll experience. What are you waiting for emotions to instigate? What have you been hanging back in,  relationally OR otherwise, just waiting to feel something before you give? Stop the waiting. Start giving.  [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:
Rosemary Turkey Legs in the Crockpot are unbelievably simple, AND unbelievably delicious, AND they cook while you’re at work – yeah! [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
You’ll be feeling these for days! But Floor Wipers are a fun, challenging exercise to try. Don’t forget, the more control you have during these, the more your muscles are engaging and growing!  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: And now here is my secret, a very simple secret; it is only with the heart that one can see rightly, what is essential is invisible to the eye. 
~ Antoine de Saint-Exupery
Essential Element: Love is not a sentiment.  Love should not be reduced to simply the way someone makes us feelLove is a decision.  It is something that we choose to give and receive, not something that we wait to experience. [click here to read 'Spark Insight: Love']
Journal: Whom of your friends have you chosen to love lately ? Not because you felt like loving them, but because you chose to act on the basis that love is a decision -  something you act on, not something you feel. Write out the scenario in your journal – then reflect on the impact it had on the person you loved – and the impact it had on you.   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Add a little resistance to your standard squat  today with Goblet Squats. This more challenging version will have those muscles confused and have YOU ready to hit your next level of fitness! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Cucumber Turkey Avocado Rolls: The ‘Old You’ would have piled all these treats on two gluten-filled pieces of sandwich bread, right? Not anymore! These nutritious lunch ingredients are a wrap all in and of themselves!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote: Love comes when manipulation stops; when you think more about the other person than about his or her reactions to you. When you dare to reveal yourself fully. When you dare to be vulnerable.~ Dr. Joyce Brothers
Essential Element: 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: Love']

Journal: Consider the difference be between an outcome based response value-based response. A outcomes based response reacts to a scenario based on the situation. A value based response responds to a scenario based on a person’s highest ideals (what they value most ). Write down in your journal the last time you responded to a difficult scenario with a value-based response – choosing to recognize the situation and it’s outcome and then basing your response to it on your highest values.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Rosemary Turkey Legs in Crockpot  Don’t pass this one up – you’ll love it. Simple, savory and ‘easy as pie’ to make.    [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Your Goat  It’s goat time – what do you avoid when exercising? Running? Sit Ups? Push Ups? It’s time to kill that goat.    [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  You cannot stop the waves – but you can learn to surf. Jon Kabat Zinn 
Essential Element:  Your mindset is like a muscle – the more that you use it, the more coordinated and flexible it becomes. Developing mental fitness should happen before you need it. [click to read 'The Value of Struggle']
Journal:  What’s your goat? That thing you absolutely cringe over. The exercise you loathe; the task you can’t think about one more time; the person whom you’ve been avoiding a hard conversation with. This week – before that ‘goat’ gets any bigger, get at it. Write down what it is, and this week’s plan of action to get it off your list. As you watch your goat get smaller – feel the muscle of your mind taking off!   [Click here for additional Journal exercises]

IGNITE YOUR DAY – Monday

by admin
Dish of the Day:
Rosemary Turkey Legs in the Crockpot  It doesn’t get any simpler than this. You can start this before leaving for work, or if you come home at lunchtime. It’s a very savory and delicious recipe. (Click here for additional recipes)

 

 

Movement of the Day:
Goblet Squats This is another variation on the perfect exercise – squat. Can easily be done with an dumbbell or kettlebell, even a plate – any weighted object held close to the upper chest (your baby?).  (Click here for additional workouts)

 

Journal of the Day:
Quote of the Day: “When we live and work in twenty-four hour shifts without rest, we are on war time, mobilized for battle – no living thing lives like this.” ~ Wayne Mueller
Essential Element: Release yourself from restlessness by creating a weekly space for yourself to turn off and tune out.  [click to view Spark Insight - Rest and Repair]
Journal: Write down what you would do with five solid hours of unscheduled time. (Click here for additional journaling exercises)

Cucumber Turkey Avocado Rolls

by admin

1 cucumber, sliced thin and longways
6 slices free range turkey meat
1 ripe avocado
Sea salt and fresh cracked black pepper, to taste

  • Use turkey as a “wrap” and fill with cucumber and avocado slices.
  • Season to taste with sea salt and cracked pepper

Rosemary Turkey Legs in the Crockpot [video]

by drpaul

This is unbelievably simple, AND unbelievably delicious, AND it cooks while you’re at work – yeah!

1-2 turkey drumsticks per person
1 medium onion, chopped
2 celery stalks, cut up into 1″ pieces
Sea salt
Fresh cracked black pepper
Rosemary
1 cup purified water or white wine or Champagne

  • Season both sides of turkey drumsticks with sea salt, cracked pepper, and rosemary
  • Add 1 cup of liquid (water, wine, Champagne) to Crockpot
  • Place seasoned turkey legs into Crockpot
  • Toss in chopped onion and celery
  • Turn on high for 4-6 hours (or low for 6-8 hours)
  • Serve with steamed broccoli and/or salad