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Persist to Achieve

We’re entering our 4th week of January & are pacing ourselves for positive long-term & permanent change. Maybe this is a breeze for you, or maybe you’re struggling. Either way, we’re in this together & we’re walking along-side you. In this week’s video, motivational speaker and life coach Tony Robbins provides valuable insight into how to make our positive changes STICK. As you watch, ponder your “why” & next week we’ll put pen to paper & make this thing HAPPEN!

Video not working? Watch it here on YouTube.

Don’t have 10 minutes to watch?  A few of our favorite points from Tony’s talk:

Statistics show that 90% of people who made a new year’s resolution have already broken it by January 15th!

There’s something inside of us that makes us want to make things better.

Getting things is not going to make you happy…the secret to real happiness is progress. If we can make progress on a regular basis, we feel alive.

You don’t have to work on changing… everything in life is always changing. Change in life is automatic, but progress is not. You have to work at it.

The first step for lasting change is have a vision. A vision for what you really want…what excites you…it has to be a compelling vision, not something that you have to push yourself to do.  You’ve got to have strong enough reasons that you’re going to keep going when the going gets tough.

OTHER VIDEOS YOU MIGHT LIKE: 

Happiness LEADS TO Success, Not the Other Way Around!

Live your passions and you’ll be happier and smarter…what?!?!?  Yep, that’s what this video and study suggest.  Well, not the passion piece, but it would make sense that if we are fulfilling our passions that happiness and joy would be the results.  And, when we are happy, we think more clearly, make better decisions, and therefore are smarter.    Check out the video and you be the judge. Happy Passionate New Year!

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OTHER VIDEOS WE THINK YOU’LL ENJOY:

5 Step, Full-Body Medicine Ball Workout

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Like this video on our Facebook page by Jan. 31, 2014 & be entered to win a FREE Dynamax medicine ball (a >$75 retail value)!

This 5-step full-body workout created by iGnite founder Neissa Springmann uses only a medicine ball.  Complete the 5-exercise series 2-3 times (depending on your fitness level), resting 20-30 seconds between each exercise.  Feel free to use a lower weight medicine ball that is appropriate for your personal strength level.

If you prefer written instructions to watching a video, we’ve written up the entire workout for you here:

First, be sure to warm up for 3-5 minutes. Good warm up options are:

  • brisk power walk
  • jumping jacks
  • march in place

Exercise 1: Overhead Knee Tap

  • Reach high above your head with the medicine ball, engaging the glutes and the core, and lift one knee and bring the medicine ball down to tap the knee.  Then lift the ball back up above your head and place the foot back on the ground.  Stay tall and be sure not to round your back.
  • For those with sensitive shoulders:  hold the medicine ball in front of you and bring your knees up to touch the medicine ball.
  • Continue alternating legs and complete 20 reps.

~ Rest 20-30 seconds ~

Screen Shot 2014-01-10 at 1.40.55 PMExercise 2: Squat to Chest Pass

  • Stand a 4-5 feet away from a wall or column (adjust distance according to your comfort level). Holding the medicine ball, squat down with your weight in your heels so that your glutes and quads are activated, pulling in your belly button.  On your way back up to standing, toss the ball against the wall straight in front of you with power so that it bounces back straight to you.  Absorb the ball as you catch it while squatting back down.
  • Complete 20 reps.

~ Rest 20-30 seconds ~

Exercise 3: Jumping Jack to Military Press

  • Starting with holding the medicine ball at your chest, complete a jumping jack, pressing the ball above your head each time you jump your legs out.
  • Low-impact version: Instead of jumping legs out and in, simply alternate stepping legs out and in while pressing the ball above your head.
  • If you have sensitive shoulders: hold the medicine ball at your chest while completing the jumping jack.
  • Complete 20 reps.

 ~ Rest 20-30 seconds ~

Exercise 4: Sumo Squat to High Toss

  • Step your legs out into a wide “sumo squat,” pointing your toes out away from your body at  a 45 degree angle.  Squat nice and deep, and as you rise back up, toss the ball as high as you can against the wall.  As soon as the ball comes back to you, squat and absorb the catch.   If necessary, slow down the exercise to maintain good form.
  • Complete 20 reps.

 ~ Rest 20-30 seconds ~

Exercise 5: Kneeling Overhead Tricep Toss

  • On your knees and relatively close to a wall, firm your glutes and tighten your core by pulling in your belly button. Lift the ball above your head and bend your elbows to a 90 degree angle, keeping the elbows pulled in close to your ears.  Toss the ball against the wall and catch it, keeping your lower body and core still and activated.
  • Complete 20 reps.

 

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Life’s Small Joys

“Watch the sunrise at least once per year, put a lot of marshmallows in your hot chocolate, lie on your back and look at the stars, never buy a coffee table you can’t put your feet on, never pass up a chance to jump on a trampoline, don’t overlook life’s small joys while you are searching for the big ones.”
– H. Jackson Brown Jr

Ok, how awesome is that quote?! Pretty amazing.  Keep working hard this week, don’t overlook life’s small joys and check out  this beautiful video of the poem we shared with you on Monday called The Dash

Click to watch video

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5 Ways to Use a 15 pound Dumbbell Workout

5 Ways to Use a 15 Pound Dumbbell WorkoutThis 5-step full body workout designed by iGnite founder Neissa Springmann uses only one dumbbell, making it perfect for at home or on a trip when you want to get in a great workout but have minimal space and equipment.

Complete this 5-exercise series up to 3 times (depending on your fitness level), resting 20-30 seconds between each exercise.  Feel free to use a lower weight dumbbell (2, 3, 5, 6, 7, 8, 10 lb. , etc.) that is appropriate for your personal strength level.

So grab a dumbbell, press play and enjoy a great workout!

First, be sure to warm up for 3-5 minutes. Good warm up options are:

  • brisk power walk
  • jumping jacks
  • march in place
Squat to Press

Squat to Press

Exercise 1: Squat to Press

  • Holding the dumbbell to your heart, squat making sure  knees don’t protrude over toes, keeping your weight in  your heels and belly button pulled in toward your lower  back. Inhale down, exhale up.
  • Complete 20 reps.
  • To diversify, step to the side and squat, 10 each side. Works quads, hamstrings, glutes & shoulders

 

Plank to Row

Plank to Row

Exercise 2: Plank to Row

  • Get in the plank position, grab the dumbbell with the  left hand and pull the dumbbell up by your side, lifting  up and down. Keep your shoulders & hips squared, your  shoulders elbows & hips in alignment, and your glutes  squeezed.
  • Complete 10 per arm.
  • Works the lats, rhomboids and core.

 

Exercise 3: Static Lunge to Reach & Stretch

Static Lunge to Reach and Stretch

Static Lunge to Reach and Stretch

  • Step your right foot out in a lunge position, focusing on  externally rotating your knee and maintaining that rotation throughout the exercise to keep your knee and  hip in alignment. Stay in the static lunge position and  reach the dumbbell as far out over your toes as you can while keeping a straight back. Then reach all the way up  over your head and stretch it back.
  • Keep your core nice  and tall, your front knee at a 90 degree angle, your back  heel lifted off the ground, the back knee slightly bent,  and your toes and hips squared straight forward.  If the shoulders get too tired, just curl the dumbbell in using a bicep curl.
  • Complete 10 per leg.

 

Plank with a Cross Row

Plank with a Cross Row

Exercise 4: Plank with a Cross Row

  • Get in the plank position and place the dumbbell below  your right hand. With your left hand, reach across and  pick up the dumbbell and pull it across to the left side  of your body and repeat. Exhale on the pull.
  • Complete 10 cross rows with each arm.

 

 

Lunge to a Twist

Lunge to a Twist

Exercise 5: Lunge to a Twist

  • Lunge forward with the right leg, arms holding the  dumbbell strong and externally rotate the torso to the right keeping the lower body completely still. Push off  and step back up to standing. Then, lunge forward with  the left leg and externally rotate your torso to the left.  Keep your lunge nice and long.
  • Do 10 of these, alternating 5 one direction, 5 the other.  Then, do 10 total lunges with an INTERNAL rotation, 5 each leg.
  • Works the core, the lower body and the biceps.

 

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Get Out the Tissues!

Whew! Grab a tissue because this video will definitely induce a happy cry.  It’s a happiness experiment, which proves that verbalizing gratitude brings happiness to both the giver and receiver.   Check it out and don’t forget to say “thank you” to at least three people this week!

OTHER VIDEOS WE THINK YOU MIGHT LOVE: 

Fred’s Sweet Song

Let today be the day you love yourself enough to no longer just dream of a better life. Let it be the day you act upon it.

As this is the week of taking charge of the things we  ALLOW into our lives, check out this week’s  video and ALLOW yourself to be moved to happy tears! I know I was 🙂

Check out Green Shoe Studio here — what a cool mission they have: “Changing Our Community One Dream at a Time”

No Regrets

Don’t fear failure so much that you refuse to try new things.
The saddest summary of life contains three descriptions: could have, might have and should have.

– Louis E. Boone

If you haven’t had the opportunity to count your blessings, celebrate your accomplishments or set new goals yet this week, we recommend you do!  Your accomplishments may not feel as giant as the ones seen in the video below, but we promise you’ll feel just as awesome!

 

Do You Love Yourself??

I need to be skinnier love myself.

How we perceive and talk about ourselves directly affects how we love ourselves, love one another and how we allow others to love and treat us. So, let’s keep it simple and be grateful for what we do have and love ourselves, unconditionally!

And now, an eye-opening video that just might alter how you see yourself:

Video: Dove Real Beauty Sketches

Dove Video: Real Beauty Sketches

Link not working? Watch it online here.

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STORIES THAT INSPIRE: Attitude is Everything

An inspiring story and an incredible outlook on life: “A positive attitude is the most powerful combatant to life’s misfortunes. Everything else will take care of itself.”