Showing posts with label strong. Show all posts

Be Proud


Be proud of who you are and how much you have grown! 

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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Lessons to Learn





"Lessons keep getting harder until we learn from them."

I heard this quote and it really hit home.  Sometimes we keep living the same horrendous day over and over and don't learn from our mistakes or make changes.  I know my eating disorder was like that.  I would starve myself the whole day, then binge and purge at night. Then repeat. 

We get into habits that are hard to break. Both good and bad habits are ingrained and hardwired into our brains.  Maybe for you it's dating the same type of guy or girl that treats you like crap, ordering more and more stuff you don't need online, avoiding telling you spouse how you really feel, show up to the job you hate every day, and so on... 

The pain we endure will continue until we have fully learned our lesson.  It will keep showing up in our lives until we stand up and have enough courage to break the cycle.  All it takes is standing up for yourself TODAY and then doing the same the next day! I think the hardest part of showing up whole-heartedly in life is worrying about making the wrong decision or upsetting others. The only person you should be living for is yourself. Everything is between you and God or the Universe behind closed doors.  If you are not proud of the person you are know you can change and live a completely different life than before! You are not cursed and are strong enough to break the cycle!! I believe in you! <3 



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
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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
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Flex Friday





I've been focusing more on being strong and not skinny. This past year I've gained probably 10 pounds. I'm not sure because I stopped weighing myself. The scale does not control me anymore. Each day I work on my mindset and some days are definitely harder than others. I don't weigh 103 pounds anymore like in the other two photos. I was skinny then but wasn't happy.


Gaining weight is a mind game. My clothes are tighter and when the whole world has been focusing on losing weight I've been needing to gain weight. One thing I want to mention is that our bodies naturally fluctuate 5-7 pounds on any given day based on food and water intake, bloating, inflammation, hormones and etc. My takeaway today is this: Throw out the scale! Perfectionism can destroy you-both mentally and physically. Forgive yourself daily!





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.




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Real Talk with Jackie





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.
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Jackie's Health Tip of the Week 1/8/17




Add, don't subtract.


If you’re in a “diet mentality”, each day feels like a new battle to avoid the “bad foods”. So let’s flip that. Add, don’t subtract.


Don’t “avoid” your “junk food”.

Don’t “avoid” your prepackaged meals.

Don’t “avoid” dessert.




Just add so much healthy stuff — water, lean protein, fresh fruit and vegetables — that there’s less room or desire left over for food that doesn’t support your goals.




And at first, look for what you gain rather than what you lose.
Like muscle. Strength. Confidence. Energy. Sanity.




CLICK HERE to follow me on Facebook for more health tips like this! 






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.
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Courage

"Being scared is not an excuse to not do something. I believe that having courage doesn't mean you aren't afraid. Courage means you move forward anyway." 

 -Excerpt from an article in Minnesota Women's Press July 2016




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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Small But Mighty




Progress comes in all shapes, sizes, and forms. (Read one of my previous blog posts- Progress: Obedience)  I'm not huge, nor do I want to be.  My goal is to just eat healthy and stay active and lean! (Throughout my entire life!) 

 Small improvements can mean going up a few pounds with dumbbells or medicine balls (I documented my own progress below), adding more veggies or leafy greens to each meal, drinking water instead of soda, going from the couch to walking or running a 5K, or even avoiding emotional eating by calling a friend. 

 We all have our own idea of what healthy means to us. Be consistent and do what works for you!  "Find YOUR Fit."- Kirk Dewindt





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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Vulnerability


The last few weeks have a been a little bit rough for my clients and myself. The full moon sometimes affects our emotions and brings things to the surface.  As a life coach, I teach people how to manage and release these thoughts and emotions.  We are so afraid to let people see when we are weak and admit when we don't have it all together.  The deepest relationships happen when we let go of the facet of perfectionism. To let people see everything; be transparent; open up all surfaces of our soul... You don't always HAVE to be strong. Open up your heart to others, tear down your walls and let them in.


"We don’t always have to be strong to be strong.  Sometimes our strength is expressed in being vulnerable.  Sometimes we need to fall apart to regroup and stay on track.  We all have days when we cannot push any harder, cannot hold back self-doubt, cannot  stop focusing on fear, cannot be strong.

There are days when we cannot focus on being responsible.  Occasionally, we don’t want to get out of our pajamas.  Sometimes, we cry in front of people.  We expose our tiredness, irritability or anger.

Those days are okay.  

They are just okay.

Part of taking care of ourselves means we give ourselves permission to “fall apart” when we need to.  We do not have to be perpetual towers of strength.  We are strong.  We have proven that.  Our strength will continue if we allow ourselves the courage to feel scared, weak, and vulnerable when we need to experience those feelings."


-The Language of Letting Go by Melody Beattie




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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This Girl Can




This Girl Can celebrates the women who are doing their thing no matter how they do it, how they look or even how sweaty they get. They're here to inspire us to wiggle, jiggle, move and prove that judgement is a barrier that can be overcome! This post is in honor of Eating Disorder Awareness Week. Something I've struggled with in my own life. Enjoy the video and please share with others! We come in all shapes and sizes and any girl who works hard and emits self confidence is inspiring in my book! <3




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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10 Life Lessons Learned From Running

Seems fitting today after my 6+ mile run in this amazing Fall weather! I didn't start to enjoy running until college; now it's a form of therapy for me. It allows me to release everything I've been holding inside and really feel in tune with my body! 



10 Life Lessons Learned From Running: 

1. Beginning is always the hardest part. Push yourself to keep going. It gets easier.

2. Consistency creates habits, and habits create the results to want to achieve.

3. If you want to get better, pain is unavoidable. Don't shy away from it.

4. If you don't get out of your comfort zone, you'll never achieve your goals.

5. People who do things better than you are your teachers, not your competition.

6. Often, thinking you can't go on any longer is a illusion. You often can.

7. Sometimes things don't go as planned. Accept it and move on.

8. When you're going uphill and you want to quit, don’t. Move slower if you have to, but keep going. You will get there.

9. Happiness shouldn't be put on hold until you cross the finish line. Enjoy as much as you can along the way, even when the going gets tough.

10. Don’t let your desire for improvement rob you of pride in small victories!

-Suzanne Kvilhaug, Via Gibson's Daily Running Quotes


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.
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Morning Minute



WINGS: You have them. They are strong. Sometimes you may not think you have support, but you do! Break free from the vicious cycles and negative thinking.  KNOW you were MADE FOR MORE and don't let a few things prevent you from living the life you were meant to live! Rise up, take a leap, use those wings, and  FLY! 





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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Need a Lift?

I may seem strong but sometimes I am not. I crashed and burned... But that's what happens when you work too much, don't relax, sleep, or take time for yourself! This past week has definitely not gone as planned and I am very thankful for the friends, clients, and my mom for checking up on me! It's the start of a new week-no matter what happens know there are always people who care and love you! 


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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Make Life Less Complicated



Constantly worrying about what others think about you is like living in a prison cell. Love and accept yourself and focus on your own life, not pleasing others! Once you learn to do this you will set yourself free! Don't make your life more complicated and chaotic than it already may be! 

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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Hope

Last night at church the sermon was about choosing happiness and finding your life purpose- right up my alley!  One of our purposes as Christians is to lead people to Christ. I just wanted to thank Michael White for taking a chance on me 4 years ago and inviting me to Eagle Brook Church - SLP. This is one of the reasons I am still alive today and able to help others! It just takes one person to start a movement and one small step in the right direction to change your whole life around! 


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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Having a Bad Day?

I've been having a really tough day today. Started off on the wrong foot and cried before 8:00 AM! LOL! Saw this quote and it makes me think of my life. 

"Failure is the opportunity to begin again, more intelligently." - Henry Ford

 I've felt like I have failed many times and have had to regroup and start over and begin again. The more I think about it failing means I am challenging myself and taking chances. There are so many people that just go through the motions of life and never try anything new. I moved back to Iowa for 3 different reasons and even though it has been hard I know it was the best decision. Sometimes we need to stop, evaluate where we are, and make more intelligent plans to get ahead. I believe things happen in a sequence because they are meant to. God gives the strongest people the most challenging obstacles because he knows we can handle it! No matter where you are at in your journey, remember it may hurt for a short while but it will get better, eventually!! :-)  Sending you some love tonight! And a HUG because HUGS are kinda my thing!! ;-) 

 Be Well!! 

 Jackie 

 Copyright, 2013, 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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