20 Minute Workout

5:21 AM Jackie Mart 2 Comments



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.




2 comments:

Brighten Up Your Skin

4:47 AM Jackie Mart 1 Comments


 MACA AND CACAO BRIGHTENING FACE MASK

 INGREDIENTS: 

 2 tsp. melted coconut oil (I use Garden of Life brand) 
1 tsp. maca powder (find it here) 
1 tsp. bentonite clay powder 

 DIRECTIONS: 

 Pour coconut oil into a small mixing bowl.  Stir in all other ingredients until a paste forms.  Spread mask onto face, and let sit for 15-20 minutes.  Rinse with warm water. 



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.



1 comments:

Ditch the Diet Soda

10:52 AM Jackie Mart 0 Comments



Here are few reasons why sodas (especially diet ones) will absolutely not help you achieve your health goals: 

  • pH of 2.5: Sodas are 50,000 times more acidic than neutral. It would require 30 glasses of clean water to balance out just ONE can of soda. Why is this important? All diseases (including cancer) thrive in an acidic environment. 

  • High Fructose Corn Syrup (HFCS): This highly processed sweetener significantly raises insulin levels and has been linked to Diabetes, Obesity and Metabolic Syndrome. Plus, the majority of HFCS is derived from genetically modified corn. (GMO) 

  • Aspartame, Splenda: All artificial sweeteners are just that–Artificial. They are the result of a chemical process that produces dangerous neurotoxic compounds. Aspartame has been linked to brain tumors, migraines/headaches, epilepsy/seizures, depression and autoimmune diseases. Sucralose (Splenda) falls into the same category. The company claims it is made from sugar, but they neglect to tell you they alter a sugar molecule and insert chlorine–a dangerous carcinogen (cancer causing agent).  These artificial sugars are addictive and actually cause you to gain weight!  

  • Caffeine: Caffeine has a half-life of 6 hours, meaning that it will stay in your body for 12 hours before the effect wears off. Even if you think caffeine doesn’t affect you, it will still alter your sleep cycles and the quality of your sleep. Caffeine is also a diuretic–dehydrating you even though you believe you are ingesting liquids. 



Source: Draxe.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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