Showing posts with label HIIT. Show all posts

20 Minute Workout



Here is a quick and easy sample workout I teach my clients to do that only takes 20-30 minutes! 

BURST WORKOUT: 

*Warm-up: Run/Jog 10 minutes on treadmill at 5% incline 
*BURST- Do each exercise listed 20 seconds of exercise, 20 seconds of rest. Repeat each exercise 3x and then go on to the next. Repeat this whole sequence 2 times. (Goal is to do all exercises as hard and fast as you can!!) If rest period is too long try resting for only 10 seconds. 
-Burpees 
-Russian Ab Twists with weighted medicine ball 
-Sprint on treadmill @10% incline 
-Mountain climbers 
-Overhead tricep arm extensions with dumbbells 
-Jumping alternating lunges 
-Side to side squats 

BONUS: Wall-sit with dumbbell biceps curls (1 minute)  
*Cool Down and Stretch 

 *Please request to join my private Facebook group: Wellness Warriors   This is where I post all my most valuable content and upcoming classes and events! 
Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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June Fitness Class Giveaway



FREE Boot Camp in the Park class! 
(Local Iowa residents only) 

Come try out my early morning boot camp in Graettinger, Iowa! Your first class is on me!

Mondays and Wednesdays
5:45-6:15 AM
Citizens Memorial Park


Please CONTACT ME with questions: 712.790.5883 or  Jackie@OptimumWellnessMN.com

Offer Expires:
 6/30/2018 
Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
boot camp BURST Emmetsburg
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Spike Your Metabolism


BURST Training Boot Camp in the Park

 The best and most efficient exercise is a high-intensity, short duration work-out.  This is BURST TRAINING!  

 Instead of burning fat for an hour on a treadmill, a burst training session will spike your metabolism and build lean muscle that will keep your body burning fat for 48 hours after!!! This type of exercise can increase energy, fat loss, improve heart and lung health, aid in elimination of toxins, improve libido, better sleep, fight depression, create better self-image, and manage blood sugar levels! 

 *All ages and fitness levels are welcome! Exercise modifications will be provided. 

 WHEN: 

 Monday and Wednesdays (Starting May 21st) 

 5:45 AM-6:15 AM

 WHERE: 

 Citizens Memorial Park
Graettinger, Iowa 
INVESTMENT:  $5 drop in rate or purchase a package of 10 classes for $45.00
Payment Options: 

 Paypal: JackieAMart@hotmail.com
Venmo: @Jackie-Mart
Check: Make payable to “Jackie Mart”
Cash

 **We will reschedule days missed due to inclement weather.

All boot camp classes will be lead by Jackie Mart, a holistic nutritionist, life coach and certified fitness instructor. She battled negative body image, weight issues and an eating disorder for more than 12 years and transformed her struggles into her career and passion! Jackie’s health/wellness experience includes: consulting independently, working with gyms, partnering with chiropractic/wellness clinics, food co-ops, and providing nutrition and health education in many large-group settings and businesses throughout Minnesota and Iowa.

 Optimum Wellness LLC
712.790.5883 
Jackie@OptimumWellnessMN.com
www.OptimumWellnessMN.com 





Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
blood sugar boot camp BURST
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January Fitness Challenge




Week 1- January 15th-20th
Week 2- January 22nd-27th
Monday- 20 Burpees

Monday-30 Toe Touch Abs
Tuesday- 30 Push-ups

Tuesday- 1 Minute Wall Sit
Wednesday- Eat a healthy, clean, colorful meal

Wednesday-Eat a healthy breakfast- without grains or sugar
Thursday-200 Jumping Jacks

Thursday- 20 Jump Squats
Friday- 1 Minute Plank

Friday-Mountain Climbers for 1 Minute
Saturday- 50 Bicycle Abs

Saturday- Workout with a friend
Join my challenge the last two weeks in January! 

**Tag me in a Facebook Post (@Jackie Mart) each day once completed. Complete the full 2 week challenge and receive a FREE BURST TRAINING SESSION and a gift!




Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.



www.OptimumWellnessMN.com
boot camp BURST exercise
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Burn Fat for 48 Hours





One of the best workouts you can do is interval training (HIIT). Here is a quick workout you can do at home in your basement, outside, hotel room or anywhere! No equipment is needed!  My boot camps consist of this type of workout. It increases your Human Growth Hormone (HGH), spikes your heart rate and metabolism, so you burn fat for 48 hours after! Surge of energy anywhere, anytime! 
Upcoming Boot camp Classes in the Park: (Please click on the link for more info and to RSVP)

 Monday, July 24th: https://www.facebook.com/events/660737470778606

 Monday, July 31st: https://www.facebook.com/events/1730310910600356




Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.






boot camp BURST cardio
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Jackie's Health Tip of the Week- 11/27/16





Try to stay consistent with your workout routine during the holidays. Don't fall prey to the excuse that you'll get back on track after New Year’s Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities and cross training to keep things fresh and fun. My favorites: snowshoeing, ice skating, cross country skiing, snowboarding, BURST training! (HIIT or Interval Training).  Browse Groupon for cycle and group exercise discount passes or search free workout videos on YouTube you can do at home!  



CLICK HERE to check out my next 5 Day Self Love Online Boot Camp in December to stay on track with your health and wellness goals this holiday season! 






Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
Christmas exercise fat loss
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Do This to Burn Fat and Increase Lean Muscle

Warmer weather equals outdoor workouts! Come join us on Mondays for BURST Training in the park! Exercise and moving your body is a form of self love! Come for the energy and the environment! 


BURST  Exercise Outdoor Boot Camp 


Mondays starting May 2nd: 6:00-6:30 PM

$10 Drop-in Rate or $30 if you pre-pay for the whole month

First boot camp session is always FREE!


Location: Powderhorn Park- 3400 15th Ave. S Minneapolis, MN 55407


*High intensity, short duration work-out. 

*Shocks the body’s physiology into becoming a muscle-building, fat-burning machine!

* Spike your metabolism, produce HGH (human growth hormone) and build lean muscle that will keep your body burning fat for up to the following 48 hours!

*Other benefits include: increase muscle and energy, fat loss, improve heart and lung health, aid in elimination of toxins, improve libido, better sleep, fight depression, create better self-image, and manage blood sugar.



*All ages and fitness levels welcome!

*Plan on arriving at least 5 minutes early and bring a towel, water bottle, and mat. 

*Please CLICK HERE to RSVP. 



Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
boot camp BURST cardio
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Work it Out




It's crunch week! Christmas will be here soon! How have you been keeping up with your workouts? It's easy this time of year to slack off with all the holiday shopping, cooking, baking, cleaning, party-going, traveling and etc.  If you are short on time, you can always exercise at home! (or in your hotel room!) Try these quick 20-30 minute workouts you can do anywhere! Basement, living room floor, you just need a little open space! (And a set of dumbbells if you have them)

Jillian Michaels 30 Day Shred: Level 1

 

Denise Austin: Ultimate Fat Burn Workout

 

HASfit 20 Minute Low Impact Easy Workout to Burn Calories | Beginner Cardio Aerobic Exercise at Home 

 

30 Min. Full Body Kickboxing HIIT Workout | Day 04 - 30 Day Full Body Burnout 

 

BeFiT GO: 20 Min Total Body Toning Workout 

 

 

Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.




 
aerobic burn fat BURST
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The 3:00 PM Wall-Increase Energy

Commonly Asked Question: I have low energy and feel fatigued all the time, what would help?  
B-Vitamins- These are the vitamins that get depleted first when stressed. 

 B-Vitamin rich foods: spinach, parsley, broccoli, beets, turnips, mustard greens, asparagus, romaine lettuce, lentils, bell peppers, turnip greens, almonds, brussel sprouts, oranges, eggs, fish, sunflower seeds, beans. 

Vitamin D3- have you ever gotten yours checked? Simple blood test you can ask for at the doctor's office. Most people are on the low end especially if they do not supplement! (I offer Vitamin D testing as a service. Please contact me for more information)


Juice-Cleanses body and gives your digestive system a break! Nutrients get absorbed right away giving you a burst of energy. 






Greens Powder-helps alkalize the body. Usually contains wheat grass, alfalfa, spirulina, chlorella, barley grass, spinach, broccoli. 
Exercise-Get your blood and body moving! Interval Training is one of the best types of workouts to do. Other names for interval training: Tabata, BURST, HIIT, Crossfit, Kosama etc. 

 Green/Herbal Teas-Green tea contains natural caffeine and contains the amino acid, L-theanine, which increases alertness. With L-theanine working to increase mental energy and caffeine also working to increase energy, the result is a steady, clear state of increased energy without the jittery side-effects.

 English Breakfast Teas-use as an alternative to coffee in the mornings! 

 Eat every 3-4 hours stabilizes blood sugar levels. Your energy will be even kill all day long if you eat protein, a veggie, and a healthy fat every time you eat! Ditch the sugars! 

 Drink more water-you are probably dehydrated if you are not drinking half your bodyweight in ounces of water each day! 

 Take a technology break-computers, cell phones, and electronic devices zap our energy! Try going on a camping trip or turning off your phone and computer at night. Read a book! (preferably a real physical book and not one on a Kindle or Nook) 


Take a walk- great for getting fresh air and taking a mental break! Nature is very therapeutic and grounding! 
*Please contact me if you would like more personalized recommendations based on your body or to set up a wellness consultation. 712.790.5883 or Jackie@OptimumWellnessMN.com 


Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
BURST caffeine career
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