Showing posts with label self care. Show all posts

Honoring Your Body


Though our culture is obsessed with health and fitness, it’s not always for the right reasons. True health is not about looking good on the outside but treating our bodies with the respect and care they deserve, so they function at optimum performance! What we eat, how much we sleep, and how often we exercise all have an effect on our body’s overall function.

 We need to listen to our bodies instead of listening to the external cues about how we should live, what we should eat, who we should be friends with, and etc. 

 Are you hungry? Eat.

 Are you sad? Cry. Vent. 

 Are you lonely? Call a friend or your Mom. Join a group. Date. 

 Are you tired? Go to bed earlier. Take a nap. Skip a day at the gym. 

 Are you exhausted and overwhelmed? Say no. Cancel plans. Stay home. Take a walk in nature. Turn off your phone. 

 Are you feeling not good enough? Spend time with those who lift you up. Our biggest cheerleaders might not be our family or the friend you have known the longest. 
Remember- "Doing more" doesn't necessarily mean you will "be more." Fill your own cup before you try to disperse the little you have left to others! 

*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, 2019, 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
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Pamper Yourself



Pamper Yourself (Mother/Daughter Event)

 Grab your mom, stepmom, grandma, Godmother, aunt, or friend and join us for a special evening of self-care and self-love! This event is for females of all ages. 
Hair Styling 
Makeup touch-ups
Nail polish changes 
Make and Take: natural sugar scrub, lip gloss, or facial toner
Chair Massages
Gift bags 
Wine, sparkling juice, and healthy snacks! 
Monday, April 30th
5:30-7:30 PM
Envy Salon
610 Central Ave.
Estherville, IA 51334
COST: $50 per female/daughter duo ($25 per person) (Space is limited so be sure to sign-up in advance!) 

CLICK HERE to reserve your spot! 


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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Self-Care Plan: Eliminate, Modify, Add

Here is a quick, simple strategy to use when creating a self-care (self-love) plan to modify your behavior to improve your health and well-being:

 1. Grab a sheet of paper and draw three columns. Label them, "Eliminate," "Modify," and "Add." 
2. In the "Eliminate" column write the behaviors you are committing to stopping completely. 
3. In the "Modify" column list the behaviors you will modify, and state specifically how you intend to adjust them. 
4. In the "Add" column prescribe yourself some behaviors that will nourish your mind, body, and spirit! 

 Here is an example: 
ELIMINATE
MODIFY
ADD
Delete Facebook, Instagram,  or other time-sucking and mind-numbing apps on my phone
No electronics at least one hour before bed. Be in bed by 10:00 PM every night
Call a family member each week to catch up
Night time snacking
Kitchen closed after 7:00 PM
Exercise 3-4 times each week

Spend time outside in nature every day (lake, walking, hiking, biking, etc)
Sugar and caffeine for at least 21 days
Make plans with a non-toxic friend at least once a week
Drink fresh green juice four times a week
Complaining/worrying about money and things out of my control
Commit to a cash-only budget of $100 each week for non-essential spending
Write in my gratitude journal every night before bed
I would love to hear your feedback if you create a plan! 


Source: Expectation Hangover by Christine Hassler
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.



www.OptimumWellnessMN.com
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Monkey Mind


A stressed mind focuses on everything all at once instead of breaking down tasks into smaller components. I know when I am overly tired and stressed I feel overwhelmed, especially on Mondays when I wake up and scan my weekly schedule on my phone.  Here are a few tips for calming your monkey mind! 

 1. Count down from 5 to 1. (5 Second Rule) The moment you feel yourself hesitate (when you know you should do something) start counting backward 5-4-3-2-1, then GO. The Rule is a proven, form of meta-cognition. When you use it, you shift mental gears, interrupt your habit of overthinking and awaken your pre-frontal cortex – making change easy. The rule acts as a “starting ritual” that breaks bad habits and triggers positive new behavior change. By the time your get to one you will have refocused your energy.  

 2. Practice mindfulness.  Breathe. Notice the things around you and what is taking up space. Feel yourself inside your body. Listen to the sounds around you. This will bring you back into your physical body and into the present moment. 

 3. Take a nap if you can! A 20 minute cat nap does wonders for me if I am feeling out of sorts! 

 4. Call your mom. (or your best friend, sister, brother, etc.) Don't talk about yourself- ask them questions about their life! This will force you focus more on what is most important in life. It's not the piddly things you are probably worrying about-- trust me!! 

 5. Delegate tasks.  You do NOT have to do everything alone! Reach out to your coworkers, spouse, children, parents, or etc. if you need help! Asking for help is a sign of STRENGTH, not weakness!
*If you have any other tips or tricks you personally use for your monkey mind please share! 

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.



www.OptimumWellnessMN.com
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You Can Do Anything, But Not Everything


I was catching up on some of my podcasts today on my drive home from hiking up north and one in particular made me think about my life. It felt good to get away even for a day and just relax and spend time in nature. I tend to overbook and over-work myself every week because of my crazy drive, passion, and perfectionist tendencies. There are times when I burn out and it shows in my work and in my relationships with others. I know I need to work more on my self-care and I bet you do too!

THREE WAYS TO PRIORITIZE SELF-CARE:
Cut back.
Cut down.
Cut it out.

Cut back – on over-committing (reduce how often you say “yes”), on social media or news overload (slow down, disconnect from the buzz of the world), reduce your sugar and processed foods intake (all action things / decisions that require action).
Cut down –reduce your expectation of performance (get away from perfectionist mentality…learn to know when good enough is good enough), on idealized daily to-do list for your life, on mental laziness (negativity, etc.) (thoughts, decisions that take space in your mind).
Cut it out – stop thinking you are the only person who can help others, stop putting your sleep at the bottom of your priority list, stop putting yourself and your self-care last.

~Trish Blackwell, Confidence on the Go Podcast



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.
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10 Ways to Love Yourself


1. Wake up and choose to be happy. (Sometimes I struggle with this myself. March was not a great month for me. I've found out it helps to keep a gratitude journal daily. I use an app on my phone and write in it right before I go to sleep) Gratitude 365 App
2. Exercise. create a schedule each week. Stick to it. Ask your friend to join you. Try a new class. Get outside in the sunshine!

3. Eat. Healthy foods. Every 3 hours so you are not starving and end up binge eating at night when you get home from work. Eat clean, unprocessed foods that give you energy and fuel your body. Break the sugar addiction. There are people that can help! Ask. 

4. Set Boundaries. Just because someone wants you to do something doesn't mean you have to do it. Think about how it makes you feel. Self love is about honoring yourself, listening to your body, and knowing what is best for you. It's not being selfish; there is a big difference! 

5. Sleep. get 8 hours every night. I know I am an emotional wreck when I'm overly tired and life just seems so much harder! Try to go to sleep at 10:00 PM and wake up at 6:00 AM. Those hours are ideal and allow our body to repair itself both physically and psychologically. 

6. Say Affirmations. Here are a few of mine. You can easily make up your own that are more prevalent to you. 

"I listen to by body and its needs. I eat foods that are healthy and nourishing to my body and soul. I seek the perfect amount of food to keep my life force high."
"I love myself. I am happy, healthy, and whole."  

"I forgive myself. I am made for more. ED (Eating Disorder) no longer rules my life." 

"I am enough. I have enough. I do enough. I have everything I need in this moment." 


7. Do what you love. You spend most of your life working. Make sure you love what you do! Find out what you life purpose is and roll with it! Your strengths and interests are key!  

8. Rest. I've always been a go-getter, perfectionist, over-achiever. I need to constantly remind myself that it's okay to take breaks and do nothing. Life is all about BALANCE. 


10. Fill your life with positive, encouraging people!  


Please follow me on Facebook for more inspiration and tips. I have 3 powerful, positive pages: 





Copyright, 2015, 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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Day of Love

I didn't have a Valentine yesterday but still had an amazing birthday! Treated myself to a 60 minute deep tissue massage! Loving myself has been an empowering journey I have been sharing with others. Your relationship with yourself influences your relationships with everyone else.  When you love yourself you are able to love others more unconditionally!  Remember- We are love. You have a purpose. You matter! 



Copyright, 2015, 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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Living a Long Life

Finished another book this past week! 

The Blue Zones: 9 Lessons for Living Longer From the People Who've Lived the Longest. 




One of the best take aways! So simple! 


Kamada, 102 year old woman from Okinawa, "Beauty is within. It comes from not worrying so much about your own problems. Sometimes you can best take care of yourself by taking care of others. "Eat your vegetables, have a positive outlook, be kind to people, and smile."


Be Well! 

Jackie 
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.


www.optimumwellnessmn.com
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Powerlessness

There are some things we cannot do, no matter how long or hard we try. These things include changing other people, solving their problems, and controlling their behaviors. Sometimes we feel powerless over ourselves-what we feel or believe, or the effects of a particular situation or person on us.  

 It is important to surrender to powerlessness, but it's equally important to own our power.  We are not trapped. We are not helpless. Sometimes it may feel like we are, but we aren't! We each have the God-given power, the right, to take care of ourselves in any circumstance, and with any person.  The middle ground of self-care lies between the two extremes of controlling others and allowing them to control us. We can walk that ground gently or assertively, but in confidence that it is our right and responsibility.  


Affirmation: Today I will remember that I can take care of myself. I have choices, and I can exercise the options I choose without guilt. 

 -Excerpt from, The Language of Letting Go- Melody Beattie
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.


www.optimumwellnessmn.com
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