AIR  ~  Movement of the Day:
Day 91 of the 100 Day Challenge! Pull Up Hold Tabatas, as demonstrated below by our very own Bonfire athlete (and 32nd strongest woman in the world as of this years Crossfit Games!) Alicia Gomes. Come see Alicia in action next weekend at the Nor’Easter Throwdown in Hampton! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Dr. Paul’s Meatloaf. A great source of flavorful protein that always has leftovers! 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: Progress is impossible without change, and those who cannot change their minds cannot change anything. ~ George Bernard Shaw

Essential Element: In order to get different outcomes, you must adopt new behaviors.  Now here’s the rub:  new behaviors can be awkward and difficult.  You simply must practice new (better) behaviors until they become easier.  [Click to read Spark Insight: ‘Creating Change’].

Journal: ‘Embrace the awkwardness’. Most of the changes we experience in our environment don’t come with perfect blueprints. Usually they are a mixture of organic movements and unannounced shifts. We would do well to loosen our mental grip as we see a change rolling in – to accept its unknowable nature for a time and relishing the possibility of what’s coming. Where do you forsee changes happening in your family? Trickling in slowly, but unannounced? Expound on them in your journal today.. then write for a minute on how you’ll embrace them as they come. [Click here for additional Journal exercises]