10 Life Lessons Learned From Running

7:46 PM Jackie Mart 0 Comments

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.




0 comments:

Gooey and Oh So Good!

9:18 AM Jackie Mart 0 Comments

I keep seeing caramel apples everywhere! They were one of my favorite snacks when I was younger.  My mom would cut up apples for my brothers and I and sprinkle them with cinnamon and sugar! Here are the typical ingredients used in the store-bought varieties. I took this photo at Cub Foods yesterday. Lots of sugars, hydrogenated oils (trans-fats) and Genetically Modified Organisms (GMOs)! Eek!! 
Healthier Alternative!! 

 Caramel Apple Dip

 Ingredients:

 1 cup Medjool Dates, pitted (about 8-10)
2 Tbsp Full-Fat Coconut Milk, canned
¼ tsp Sea Salt
½ tsp Pure Vanilla Extract

 Directions:

1. Combine all ingredients in the bowl of a food processor and process until smooth.  You may need to occasionally scrape down the sides.  If you double the recipe, it will be easier to process if you have a larger capacity food processor.
2. Store in an airtight container in the refrigerator for up to 2 weeks. 

 NOTE: Be sure to use organic apples! They are on the Dirty Dozen list. 
You're Welcome!! :-) 

*Join my Clean Eating Community for more recipes and tips:

 Twin Cities Residents: http://www.meetup.com/Twin-Cities-Clean-Eating-Community/events/205845632/


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

0 comments:

Out of Control

5:06 PM Jackie Mart 0 Comments

What do you do when stress hits?

 Nothing wrecks healthy eating faster than a crappy day at work…or a sick kid…or an overdue pile of bills…or some other emotional catastrophe. 


While your logical mind is calmly and rationally telling you how important it is to stick with the plan and eat healthy…your out of control emotions are screaming at you to wolf down a dozen donuts, a bag of chips, an extra-large pizza, a bottle of wine, and a six-pack of beer.

 Can you guess who is going to win that argument?

 Without a pre-existing plan to handle life’s rainy days, your weight loss / getting healthy plans are going to take the occasional beating from your emotions.

 Here are a few techniques for controlling your emotions when life punches you in the face:

 Mindfulness (Write in a journal to work through what you are feeling) 
Prayer (Give it up to God; he IS listening) 
Emotional Freedom Technique (EFT)
Brain-wave relaxation (They have apps for that) 
Meditation (I go outside and lay in the grass in the sun) 
Playing music / singing (Find an upbeat station on Pandora!)
Physical activity (Walk, bike, run, yoga, swim, push-ups, sit-ups, box....)

 Note: All of these techniques may seem different but they all work on the same principles:

 *They distract you from the emotional thoughts.
*They prevent you from obsessing and bring you back into the present moment.
*They give you time for the emotions to die down and your conscious mind to regain control.

 My advice: Find something that works best for you and your unique lifestyle! 
Accountability WORKS- so if you are looking for someone to keep you on track contact a qualified professional to help you with your eating and health goals! 


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

0 comments:

Progress: Obedience

8:11 PM Jackie Mart 3 Comments

"Define your week by obedience and not a number on the scale." 


The scale DOES help measure our progress, but it cannot tell us everything. It can't tell us if the problem is too much salt intake that is making us retain a pound or two of water. It cannot tell us if we actually lost a pound of fat but gained more muscle from weight training. And it can't tell us what time of the month it is and then give us automatic credit for the extra two pounds or so those glorious few days bring to us. 

 Ask yourself these questions instead: 

 1. Did I overeat this week on any day?
2. Did I move more and exercise regularly?
3. Do I feel lighter than I did this time last week?
4. Did I eat clean and follow my meal plan? 
5. Did I drink enough water every day?
6. Did I eat in secret or out of anger, sadness, boredom, or frustration?
7. Did I feel that, at any time, I ran to food to fill a void in my life?
8. Before I stepped on the scale did I think I had a successful, healthy week?

 I have always hated the scale, but maybe weighing yourself works for you? Measure your success and progress in whatever way resonates with you!  As long as you are making improvements you are headed in the right direction! :-) YOU CAN DO IT! Please share what has been working for you! 

 Source: Made to Crave by Lysa TerKeurst (published Dec 2010) http://madetocrave.org/about/ 

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

3 comments:

You Will Always End Up Where You Are Supposed to Be

9:27 AM Jackie Mart 0 Comments

Finally feeling like I belong in Minneapolis again! I moved back May 1st. Here is a photo of my apartment/home office where I see my detox, body wrap, and ear candling clients! Very cozy and reflects my sense of style! It may not be a "home" like my parent's house in Iowa....but I think it's perfect, for now!! :-)  

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

0 comments:

Subscribe to: Posts (Atom)