June Workshops for Girls

11:47 AM Jackie Mart 0 Comments


Girls’ Self-love & Gratitude Yoga Workshops 

This is a mind/body workshop for girls that emphasizes principles of self-love, personal power and the beauty that comes from allowing your light to shine from within! Through yoga, open dialogue, and a thought-provoking craft and healthy nutrition, this workshop creates a safe space where girls can honor their individuality while embracing each-other's!

Teenage Girls’ Workshop (ages 11-18) 
Saturday, June 2nd, 2018 
1:00-2:30 PM

Young Girls’ Workshop (ages 5-10)
Saturday, June 9th, 2018
1:00-2:30 PM

Location: 

(Located inside Allure and Co.) 
1706 Hill Ave. Spirit Lake, IA 51360

Investment: $35 per girl


 ****Pre-registration is REQUIRED. Space is limited to 12 girls for each workshop. Please contact The Studio Yoga & Barre to register: Amanda@studiospencer.com 712-330-9798 or on the MINDBODY APP.

*This workshop will be facilitated by Jackie Mart and Amanda Jorgensen.

 About Jackie:

 Jackie Mart is a holistic nutritionist, life coach and fitness instructor. She is the owner of Optimum Wellness LLC. Jackie battled negative body image, weight issues and an eating disorder for more than 12 years and transformed her struggles into her career and passion! Her health/wellness experience includes: consulting independently, working with gyms, partnering with chiropractic/wellness clinics, natural food co-ops, and providing nutrition and health education in many large-group settings and businesses throughout the Twin Cities Metro and northwest Iowa.

 About Amanda:

 Amanda Jorgenson will be leading the yoga portion of the workshop.

She is the owner of The Studio Yoga & Barre, a wife, and mother of four children. She enjoys hanging out with friends, nutrition and coffee! She began practicing yoga as a way to feel more energetic and relaxed. Once she learned all the other health benefits of yoga it changed her life and she fell in love with it. She went through her yoga teacher training at Evolve Yoga in Sioux City. After completing her 200 hours of training she began teaching at YALA Yoga in Okoboji. From there she felt lead to start a new studio in Spencer and then another in Spirit Lake. Besides the health benefits, Amanda loves the connection yoga gives her with other people in the community. She hopes people leave her classes encouraged, inspired and strengthened for the rest of their week and life!



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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Bug Season

7:50 AM Jackie Mart 0 Comments


 5-Minute Essential Oil Bug Spray Recipe

 This recipe uses essential oils, which are highly effective and doesn't use chemicals or toxins! This is what I mixed up for my BURST Boot Camp in the Park ladies to use in the mornings. 

 Homemade Bug Spray Ingredients

 30 drops geranium essential oil
30 drops citronella essential oil
20 drops lemon eucalyptus essential oil
20 drops lavender essential oil
10 drops rosemary essential oil
1 Tablespoon vodka or rubbing alcohol
1/2 cup Natural Witch Hazel
1/2 cup water (or vinegar)
1 teaspoon of vegetable glycerin (optional)

 Directions:

 Place essential oils in a glass spray bottle. Add vodka or alcohol and shake well to combine.
Pour in witch hazel and shake to combine.
Add 1/2 tsp vegetable glycerin if using. This is not necessary but helps everything stay combined.
Add water and shake again. Shake before each use as the oils and water will naturally separate some over time.
Store Bought Natural Insect Repellent Options:

 There are now also some good natural insect repellent options available to purchase if you don’t have all of the ingredients on hand or want a simpler solution! Some of the ones that I have personally tried and like are below. (These can also be found in my Amazon Store-just click on the links) 
Badger Essential Oil Insect Repellent: 
https://www.amazon.com/dp/B003FBPFJW/?ref=exp_loc_pl_optimumwellness&th=1

 Babyganics natural insect repellent (listed as safe for use on children) https://www.amazon.com/dp/B00HYV2GKA/?ref=exp_loc_pl_optimumwellness

 Herbal Armor (allergy tested)
https://www.amazon.com/dp/B007AJNRJ0/?ref=exp_loc_pl_optimumwellness




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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Monday Mess

8:02 PM Jackie Mart 0 Comments
Turn your "mess" into your message!! The hardships you go through are your calling. What can you help others with? What can they learn from you? 




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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Spike Your Metabolism

3:23 PM Jackie Mart 0 Comments


 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.



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Sleep Deprived

6:49 AM Jackie Mart 0 Comments





Sleep is one the of the most neglected and cheapest ways to improve your health and mindset.  Here are a few things you can do to get a more restful nights sleep: 




Get to sleep before 10:00 PM.  

Minimize your exposure to bright lights, fluorescent lights, light from electrical devices for at least 2 hours before going to bed.  

Sleep in a room that is completely dark.

Avoid the consumption of stimulants (caffeine) after lunch.  

Try unplugging all electrical appliances in bedroom. (This will limit exposure to EMF’s)

 Try meditation or yoga before bed; deep breathing.   

 Use blackout curtains

 Wear ear plugs-allows you to hear your heartbeat, blocks outdoor noises

 Use an "eye pillow" or eye mask that blocks out light

 Use an essential oil diffuser. Best essential oils for sleep: lavender, chamomile, mandarin (DoTerra, Young Living, Veriditas)  

 Take the TV out of the bedroom

 Wear non-restrictive clothing to bed

 Take a warm bath w/ Epsom salt (magnesium will help with calming and relaxation)

 Drink herbal tea (Nighty Night Tea)

Melatonin/Sleep Supplements- If I’m having a particularly difficult time falling asleep due to stress I take 3-5 milligrams of melatonin.  

Listen to soft, peaceful music.  (Iphone App-Relax Melodies)


Avoid eating or exercising at least 2-3 hours before you sleep.

Turn your phone on airplane mode at 8:00 PM until 9:00 AM the next day. If you can put your phone in another room while you sleep it is best!


**If you have trouble sleeping and would like to learn more I'm offering a class on sleep at the Pearson Lakes Art Center THIS THURSDAY!  CLICK HERE for more details! 



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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Non-Toxic Sunscreen

12:24 PM Jackie Mart 0 Comments


 Who else is loving this sunny, warm weather!! With the rising temps and sunshine I wanted to touch a bit on sunscreens.  One of my friends got a sunburn this past weekend when he was out riding his bike.  Did you know that skin cancer is actually linked to the chemicals in the sunscreens?!?!  Here are some of the chemicals you want to avoid and what they do to the body.  There are plenty of natural/organic options available! See below for one of my favorites!  We are bombarded by toxins on a daily basis and what you put on your skin is directly absorbed into your bloodstream.

 Chemical sunscreens use one or more chemicals including: oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate.


These chemicals are endocrine disruptors, estrogenic and may interfere with thyroid and other hormone processes in the body! 

 The most common sunscreen chemical, Oxybenzone, was found in 96% of the population by a recent study by the Center for Disease Control and Prevention. This is especially alarming since oxybenzone is considered an endocrine disruptor, can reduce sperm count in men and may contribute to endometriosis in women! 

 Of the 1,400+ sunscreens tested by the Environmental Working Group (EWG), only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer! 

 Spray sunscreens have become increasingly popular in recent years, but have additional dangers, especially if inhaled. Consumer Reports warns that spray sunscreens should not be used on children and that adults should exercise caution and make sure not to use on the face or inhale them! 
Safe, clean option: I use this- 
https://www.amazon.com/dp/B0012ZMBDQ/?ref=exp_loc_pl_optimumwellness&th=1


 I created an Amazon Store where you can purchase items I recommend in order to live a toxin-free, holistic, healthy, lifestyle all in one place! If you have questions at all please reach out and we can find some options that are best for you and your whole family! CLICK HERE to view my recommendations. 



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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