AIR ~ Movement of the Day: The Turkish Get Up is difficult, technical and challenging. If done smartly (i.e. without any weight until you know what you’re doing), it’s also very safe. Pay particular attention to arm and leg positions AND movements – there’s more to this exercise than meets the eye at first glance. [Click here for additional Workouts]
FUEL ~ Dish of the Day: Cashew Crunch is such a delicious and nutritious topping for any salad. It’s often described as a Raw Parmesan Cheese and takes only 3 minutes to make a week’s worth, including clean up! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Lack of direction, not lack of time, is the problem. We all have twenty-four hour days. ~ Zig Ziglar Essential Element: Enjoy something that you’ve been missing because you “don’t have the time”. Create the time. Do something that connects you with your bigger purpose. [click here to read Spark Insight: Morning Rituals] Journal: Envisioning your purpose at the beginning of each day; taking-in something inspirational and motivating; reading over your year’s goals … each of these big picture reminders can fall by the wayside as the urgent demands of the day take over. Try doing one or all of these first thing in the morning this week. Journal how the hours that followed these intentional morning minutes went… [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Dr. Paul’s Meatloaf is a terrific source of flavorful protein, plus you’ll be able to enjoy the leftovers all week! One key is to use organic grass fed ground beef with at least 15% fat; using ground sirloin that has 5% or 10% fat can lead to a ‘dry’ meatloaf (please read Fat is Good).[Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Any intelligent fool can make things bigger, more complex. It takes a touch of genius – and a lot of courage – to move in the opposite direction. ~ E.F. Schumacher Essential Element: Every month schedule a “Sanity Weekend” where the only plans made are for rest and repair. Challenge yourself to do nothing – it’s free. [click here to read Spark Insight: Rest and Repair] Journal: When’s the last time you abandoned everything and relaxed? How was it? What came of your work because of it? How about your relationships? Write a few sentences on the benefits of your last great rest period. Then write down what your next one will look like, and when. [Click here for additional Journal exercises]
Dish of the Day: Pear and Walnut Salad Want to impress someone who’s coming over for dinner? This salad is simple but elegant in its presentation and flavor. It’s not big on vegetables, so think of it more as a side dish; be sure to serve some other vegetable. (Click here for additional recipes)
Movement of the Day: Turkish Get-Up This is a very technical exercise – watch the beginning and transitional leg and arm positions and movements, again and again on this video. Start by holding a can of tomato sauce or simply a tennis ball – no weight – to get your brain-to-body coordination sorted out. (Click here for additional workouts)
Journal of the Day: Quote of the Day: “Hope deferred makes the heart sick, but a dream fulfilled is a tree of life.”~ Proverbs 13:12 Essential Element: Cultivating and integrating a spiritual walk into your physical, mental, and relational life completes the wellness lifestyle journey. [click here to view Week 13 Spark Insight - Integration] Journal: Instead of dismissing the spiritual dimension of life as too complicated, abstract, or even religious, write down three spiritual practices/habits you’ve considered in the past (i.e. prayer, spiritual reading, meditation, etc). Choose one of them to make a consistent part of your life this year. How will you do that? Get up 20 minutes earlier each day to pray, read your bible, or journal? Taking 20 minutes before bed to read a spiritual guide book? (Click here for additional journal exercises)
This is difficult, technical and challenging. If done smartly (i.e. without any weight until you know what you’re doing), it’s also very safe.
Yeah, it looks like some sort of arm shoulder exercise – it is; but it’s really a core exercise that defies description, until you’ve done ten of them in a row.
Pay particular attention to arm and leg positions AND movements – there’s more to this exercise than meets the eye at first glance.
Note that the arm that is being held straight up (use little or no weight until you’ve somewhat mastered the sequence and coordination of the movements – is also the same side that the knee is bent.
Coming up onto the opposite elbow and then bringing the previously straight leg all the way through to a kneeling position takes practice – go easy on yourself until you’ve figure it out.
If you continue to look up at the hand holding … whatever, a can of tomato sauce, a 2, 5, 10 lb dumbbell … will help you to keep that arm straight and locked out.
To give you an idea of the concentration it requires, notice the background music – Dr. Stephen is usually playing loud rock and roll and going at it. Not here – he’s all business (actually, he’s always all business for his workouts in the Hell Barn, but here the Turkish Get Up demands a different groove, for sure).