IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 89 of the 100 Day Challenge! Discipline your mind AND your body today with Hollow Holds. This static hold Tabata will have your thoughts wandering to happier days before the 100 day challenge, but stick with it gang! 11 days to go! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Enjoy a treat today with our Cashew Coconut Pudding! Made from cashews, and sweetened with dates, this dessert will have the whole family smiling! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  “How does one become a butterfly?” she asked pensively. “You must want to fly so much that you are willing to give up being a caterpillar. ~ Trina Paulus

Essential Element: Successful change agents have taught us some powerful best practices for adopting new behaviors. Ultimately, you have the power to create incredible positive, lasting changes in your health and life with the right skills and know-how.  [Click to read Spark Insight: 'Creating Change'].

Journal:  What are you holding onto? What things do you continual return back to, knowing full well they do nothing to move you forward? Write in your journal the one or two things you are sticking to – and why. What would you be willing to give up to see these areas of your life change? [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 82 of the 100 Day Challenge! Row, row, row your Tabata today with Renegade Rows! This is one of those exercises you’ll be talking about all day… and feeling all week!  A terrific, full body challenge. Good Luck!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dough-y bread and wheat-filled tortillas won’t slow down your afternoon! Our simple Lettuce Wraps are satisfying and nutritious. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Lose an hour in the morning, and you will be all day hunting for it. 

~ Richard Whately

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:  Often our morning hours can be some of the most precious. However,  such time doesn’t simply become beautiful on its own. It takes some intentionality to make  our mornings meaningful. Make the first hour of your morning count by  consider what your most important elements of each day are. Then make a mini-morning plan – scheduling a few of these valuable events in an early morning hour. Journal your response to the effect of early morning productivity on your day. [Click here for additional Journal exercises] 

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 74 of the 100 Day Challenge! Make your morning truly ‘good’ and productive with a Weighted Good Morning Tabata! Exercising first thing in the morning does wonders to wake up your body AND mind! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Fiesta Salad. The Bonfire diet style is “plant-driven” (no, that doesn’t mean vegetarian; it means plant centric). This means regularly eating large vegetable salads – they are essential to being healthy, and should be eaten with lunch AND dinner. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: That we are not much sicker and much madder than we are is due exclusively to that most blessed and blessing of all natural graces, sleep.  ~ Aldous Huxley

Essential Element: Our body uses sleep to rest and repair our tissues.  Our brain requires sleep to process the information from the day.  Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism and ability to regulate your body weight.  Sleep deprivation is actually a predictor of obesity [click here to read Spark Insight: Restorative Sleep].

Journal:  Sleep is a common cure-all. We don’t realize the amount of stress, disease and overwhelm we are preventing simply by hitting the pillow each and every night. How do you behave when you aren’t getting enough rest? Can your family tell just by how you communicate or don’t’ communicate with them? Answer these: “Those around me know I’m sleep deprived when….” and “I can feel myself getting restless when …”  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 67 brings Static Dip Holds. Ouch! You’ll definitely accentuate the ‘challenge’ portion of our 100 Day Challenge today! Keep up the great work! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Classic Stuffed Peppers An incredibly easy dish that’s beautiful and fun to present! Don’t forget filling and nutritious to boot! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  The mind is its own place and in itself can make a heaven of hell; a hell of heaven. ~ John Milton

Essential Element: The Bonfire Health Program empowers you to choose healthier perspectives and responses to stress, as well as offering specific strategies and mechanisms for mitigating the effects of stress and reducing its occurrences [click here to read Spark Insight: Coping Mechanisms].

Journal: On average, each person thinks approximately fifty-thousand thoughts/day. None of these are neutral – they are either moving us forward or moving us back. It is our choice, even amongst the most stressful of circumstances, to shift our thoughts from reaction to deliberate response. Choose a statement, quote or scripture you’ll claim this week as you encounter tough situations  Write it our in your journal and commit to memorizing it through the week.    [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 60 of the 100 Day Challenge! Alexis teaches Squat Thrust Tabatas today! Enjoy this ‘cousin’ of the burpee and start feeling strong!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Mini Crustless Quiches are incredibly simple, and just as satisfying! Mix and bake and have a fast and delicious breakfast on hand for the rest of the week. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  It’s not the mountain we conquer but ourselves ~ Edmund Hillary

Essential Element: We must choose behaviors that provide sufficiency [click here to read Spark Insight: Integration].

Journal: Where are you thought patterns toxic? Where are they feeding you a continuous stream of  “I can’t”, “that’s too tough”, “I’ll never” …etc. Remember you are the one that provides the nutrients that feed that brain of yours.  List in your journal three ways your brain is fed, refreshed and re-focused. Then schedule how you’ll get some of that tomorrow.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 53 of the 100 Day Challenge! Back Lunges. Simple Lunge w a back-step. Keep a tall chest and a straight hip angle. Drive from the heel – don’t let knee drift past shoe laces on the lead foot. [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Sun Dried Tomato Chicken Bake. Add some creative seasonings to your traditional chicken bake tonight and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Rest is an essential enzyme of life, as necessary as air. Without rest, we cannot sustain the energy needed to have life!… ~ Wayne Mueller

Essential Element: Well People are deliberate in their rest and repair strategies [click here to read Spark Insight: Rest & Repair].

Journal: You’ll see this author a number of times in our posts this week. His wisdom on the rest, repair and refreshment, and its essentiality to human life, is incomparable. The simple act of reading allows our brains to recognize time-less truths that our time-constricted lives crave.  Test it out this week.  Borrow/buy/eBook a piece on rest – and read just a few chapters. Journal your responses and jot down quotes that engage your brain.  Leave one for us to read too on Today’s Bonfire post. (Our suggestion: Wayne Mueller’s Book, Sabbath: Finding Rest, Renewal and Delight in our Daily Lives)  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 46 of the 100 Day ChallengeGood Mornings are a perfect way to start celebrating your 4th of July! Have a fantastic Independence Day and make sure your holiday BBQ is a healthy and happy affair! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Paleo Coconut Walnut Bread is an excellent alternative to the many tempting pastries lurking around! Be prepared with a healthy snack and stay ahead of the curve! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The more choices we have, the greater the need for focus. ~ Tom Butler Bowdon

Essential Element: When you invest your Limited Resources of time, energy, focus and money in alignment with your Innate Values you experience a sense of balance and peace of mind.   Conversely, if you spend or squander these resources in a way that defies your deepest values, you will inevitably experience uneasiness, worry and imbalance.  This disparity is often at the root of most emotional and psychological stress [click here to read Spark Insight: Balance].

Journal: When our values are defined, our choices become clearer. I.E – Value: Health /Fitness – Choice: Pack a lunch rather than buying lunch out. In each of the seven lifetime value accounts – following a road map is better than aimlessly hoping we’ll choose what’s best at every turn. Give yourself a road map. Determine your three highest life values. As decisions arise, consciously ask yourself: Is the choice I’m about to make in alignment with these three things?   [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 39 of the 100 Day Challenge! Sprints are a fantastic way to increase your speed as a runner and your lung capacity in general as an athlete! Enjoy!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Nothing says summer like seafood! There are two options for cooking the scallops in our Scallops Provencal: put them in the sauce at the end to cook, or grill them and serve with the sauce. Either way, be careful not to overcook the scallops – they only take a couple of minutes! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.  ~ Lao Tzu

Essential Element: The concept of Unconditional love may prove to be the most challenging essential element of the Bonfire Experience.  At the same time, mastery of unconditional love will trump all other elements when it comes to stress reduction and achieving peace of mind and heart [click here to read Spark Insight: Unconditional Love].

Journal:  Think back to an instance or season of life where those around you lifted you up – enabling you to do more than you could have on your own. Then think back to an effort you made to achieve something you wouldn’t otherwise have tried for, had your love for someone not been present. Recount both of these instances your journal today.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 32 of the 100 Day Challenge. Bear Crawls. This full body work out is way more fun when you add the “ROARS”! Enjoy your Tabata today!  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Almond Lemon Macaroons. A tasty, 5 minute treat the whole family will love! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.  ~ Marcel Proust

Essential Element: In our unnatural, modern and mechanized lives we have become dangerously independent. We must seek opportunities to fulfill our innate need  for connection. [click here to read Spark Insight: Connection]

Journal:  Many of us would not be the people we are today without some significant others in our lives – and not just our spouses. Teachers, mentors, siblings, friends – influences that have directly shaped our lives. Complete this statement in your journal: I would not be as  __________ (fill in the blank with a trait you’ve acquired over time – * i.e. motivated, patient, caring, focused, fit) ….if it weren’t for _________ (fill in the blank with the name of the person who has helped shape this in you).  What a gift to have even one of these ‘charming gardners’ to thank! [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 25 of the 100 Day Challenge! Life Extension Exercises are an essential movement to your day. Undo the stresses on your body from all that sitting at your desk! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Breakfast Zucchini Pancakes. A delicious, Bonfire approved alternative to your traditional gluten-bomb pancakes! Start your day feeling satisfied with this nutritious pancake instead of a heavy, weighed down tummy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: The measure of man is not where he stands in moments of comfort and convenience, but where he stands in moments of challenge. ~ Martin Luther King Jr.

Essential Element: Regardless of orientation, most everyone agrees that we live by an internal compass that guides our behavior with feelings of good and bad, knowledge of right and wrong.  [click here to read Spark Insight: Living in Alignment]

Journal:  What’s more important – keeping your word or having a good time? Communicating when it’s tough – or avoiding confrontation at all costs? In decisions like these, what moral value system frequently influences your thought pattern and final choice?  What do you WANT to have frequently influencing these decisions? Music? Scripture? Things your parents have said? Write the answer out in your journal. [Click here for additional Journal exercises]