IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 35 of the 100 Day Challenge. Add a little fun to your Saturday and Tabata with Wall Balls[Click here for additional Workouts]

FUEL  ~  Dish of the Day:
A cole slaw without the mayonnaise and unnecessary calories? You’ve got to try this! Honey Apple Cole Slaw. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Good company upon the road is the shortest cut.  ~ Author Unknown

Essential Element: We are social animal … so by all means get connected! Let yourself be amazed by how much you’ll get when you give, love and share. [click here to read Spark Insight: Connection]

Journal:  Whose company do you relish?  Whose presence do you genuinely enjoy – with little to no effort? How much of these people do you get on a day to day, week to week basis? Jot down in your journal the names of a few people with simply enjoy being with. This week, make time to be with one of them! Remind yourself the gift you have in great company… [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:
Broccoli Stumps with Eggs? Yep, you’re reading that correctly – broccoli stumps. Instead of wasting that nutritious and fibrous part of the broccoli, chop it small and cook it briefly in grass fed butter or oil and it adds great nutrition to an egg dish.  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Got 10 minutes to workout? Do 75, 100 or 150 Wall Balls and you’re done. Can be done with any weight ball – 2, 5, 10, 12, 15 or 20 lb ball. Don’t have a ball? Use your cat. A great full body exercise. [Click here for additional Workouts]

 


SPARK  ~  Thought of the Day:
Quote of the Day:
 

Essential Element: We must choose behaviors that provide sufficiency in the domains of Fuel, Air and Spark. [click here to read Spark Insight: Integration]

Journal: In each of the three domains, Fuel, Air and Spark, what is your main weakness? Write it out – with as much or as little detail as you’d like.  Then, next to each, envision what it would look like for that weakness to transform into a mind-blowing, powerful strength – one that propelled your life forward and moved you into a place of consistent, daily victory.   [Click here for additional Journal exercises]

Wall Balls

by admin

Got 10 minutes to workout? Do 75, 100 or 150 Wall Balls and you’re done. Can be done with any weight ball – 2, 5, 10, 12, 15 or 20 lb ball. Don’t have a ball? Use your cat. A great full body exercise.

  • Begin the movement at the bottom of a squat position with a wall-ball held at your chest in the rack position.
  • Drive upwards out of the squat and jump the wall-ball upwards towards your target using your arms to guide the ball accurately.
  • Catch the wall-ball off the bounce by absorbing the ball to your chest with your arms and begin to descend into your squat.
  • Squat with the wall-ball until you reach your beginning position and repeat.

Wall Ball

by admin

  • Begin the movement at the bottom of a squat position with a wall-ball held at your chest in the rack position.
  • Drive upwards out of the squat and jump the wall-ball upwards towards your target using your arms to guide the ball accurately.
  • Catch the wall-ball off the bounce by absorbing the ball to your chest with your arms and begin to descend into your squat.
  • Squat with the wall-ball until you reach your beginning position and repeat.