Showing posts with label burst training. Show all posts

20 Minute Workout



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.
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The Dreadful Cottage Cheese Thighs-Cellulite


Almost everyone has it- you sit down, cross your legs, and it's as clear as day... those dimply thighs!! UGH!  Women struggle with cellulite the most, usually on their butt and thighs. What are the causes and how can you get rid of it once and for all?

 4 Causes of Cellulite: 

 1. Increased Fluid Retention
2. Decrease in Circulation
3. Increased Body Fat
4. Weak Cellular Structure (Tissues)
Here are a few suggestions that can help!
Fluid Retention: You can reduce fluid retention and bloating by getting  rid of the salt and sugar in your diet and increasing your potassium intake.  Processed foods are very high in sodium. (anything that is pre-packaged or prepared or that comes from a box or a can and fast food) A few foods rich in potassium: coconut water, parsley, avocados sweet potatoes bananas, and organic yogurt.
Circulation: Exercise is one of the best ways to increase circulation. It gets your heart pumping and the blood circulating throughout your body! Cayenne Pepper is spice you can add to your meals which also speeds up your metabolism! 
Body Fat: Avoid sugar, limit or eliminate grains (even grains turn into sugar in your body within 4 seconds!) This spikes your blood rate and your body stores it as fat.
BURST Training  (Interval)- spikes your heart rate and boost metabolism; body burns fat for up to 48 hours after! Contact me if you would like more details! 


 Pilates, Barre Classes- great for strength and building lean muscle. 



Cellular Structure: Get more Amino Acids (from protein sources) and Essential Fatty Acids (EFA's): fish oil, coconut oil, wild caught fatty fish, raw nuts, seeds, and GLA (found in hemp seeds, borage oil, chia and flax seeds!) 
Other Things that are Very Beneficial: Ion Detox Foot Bath and Herbal Detox Body Wraps (2 services I offer) and dry skin brushing.





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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Get Back on Track

I seem to have fallen off the fitness wagon this week! Not sure if it is the cold weather or guys bumming me out, or just feeling run down... It's not like me to miss a day of working out but I will admit I didn't frequent the gym very many times!

Tonight I decided to get back on track and am going to schedule my workouts next week and mix it up. I plan on taking a few cycle classes and incorporating some BURST training, and weights into my regimen. I'm an outdoor exercise person, so winter usually kills me! If it snows more I can snowshoe! :-)

I stopped by the Regional Wellness Center (RWC) in Estherville this afternoon and talked to the director. I will be teaching one of my BURST training exercise classes on Friday, December 27th from 6:00-6:30 AM during their free fitness week! The class is free to members and $5.00 for non-members.  

If you haven't taken one of my classes and would like to try it out this would be a great time to do so! BURST is a quick interval training workout that spikes your heart rate, burns fat, builds lean muscle, and boosts your metabolism! All ages and levels are welcome. Please call the RWC to sign-up! Space is limited! 712.362.8484.  Here is a sample of what to expect:


 


If you are unable to make it to my class I also offer one-on-one sessions and even create customized workouts if you do not live in the area or workout in your home. BURST can be done anywhere with little or no equipment! If you need some motivation I would love to workout with you! I could use a boost myself!!



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.
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Third Graders Define Healthy Living

Today I had the opportunity to be the guest storyteller in Mrs. Schnell's third grade classroom at my old school!! I read aloud one of my childhood books, The Berenstain Bears and Too Much Junk Food. 




We talked about what healthy food is and what we should use to "fuel" our bodies! They were very active participants and had some great answers to my all my questions! We even did a few short BURST exercises  and discussed exercise and sleep.  Then we created collages of healthy foods and other things we talked about! I have my BA in elementary education so this was right up my alley! Start teaching your children about health now so they grow up living a healthy lifestyle! As you know our habits develop at a young age. Be sure to set the example! Here are a few photos of their collages.











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.
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Happenings at Optimum Wellness LLC

So many things happening lately!! I have been a busy girl! I wanted to share a few photos with you from some of my past events and share a few ideas I had for upcoming events.

I moved back to Iowa in April and have been plugging away with my business here! I am renting an office in the Center for Chiropractic Wellness right on Central Ave and it has been perfect! My first big event was at Iowa Lakes Electric Cooperative where I spoke about Food Intolerances to the employees.

My Office

The summer consisted of monthly group grocery store tours at the Estherville Hy-Vee, speaking about Holistic Healthy Eating and Weight Loss at the Couch to 5K Program, teaching  BURST exercise classes in the park two times a week in Graettinger to a group of 20-25 women and in the basement of the First Presbyterian Church in Estherville as well as a few drop-in classes at the Regional Wellness Center!

Sample BURST workout

Hy-Vee Grocery Store Tour



Booth at Back to School Bash


August was a busy month also- I had a booth at Sweet Corn Days, Back to School Bash at the Estherville Lincoln Central school and at Iowa Lakes Community College and gave a fun demonstration at the Downtown Market in library square called "Snacking Smarter" where I made two healthy snacks to sample and talked about making better snack choices! Yoga Okoboji hosted my Toxicity and Digestion workshop and I had a wonderful turnout of 13 attendees at the grocery store tour right after at the Spirit Lake Hy-Vee!!


Snacking Smarter Demo
Events hosted by Yoga Okoboji
During the last half of August I had a Back to School Supply Drive where my clients brought in supplies in exchange for a discount on any of my services. They filled my backpack and I took it to Demoney, the elementary school in Estherville. It feels so good to give back to the community!

Back pack full of school supplies! 

Donating to Demoney 

September included another group grocery store tour at the Estherville Fareway and a Cooking with Quinoa Class where I made up two dishes and educated the attendees on the history, health benefits, different ways to cook quinoa, and shared some delicious recipes!  Last Friday I volunteered as the guest storyteller at the local library. I read some books about healthy eating and exercise and then we made the collages! Food is fuel for your body just like a car needs gas to run! The kids loved it! I even brought apples for them as a healthy snack!!  I also gave a seminar about Heart Attack and Stroke to the employees at Biofuel Energy Corporation, the ethanol plant in Fairmont, MN and talked about prevention strategies and lifestyle changes to incorporate into their daily lives.

Fareway Grocery Store Tour

Cooking with Quinoa
Quinoa comes in many forms
Guest Storyteller at the Library 




Food is Fuel Activity
Heart Attack and Stroke Health Talk

On October 7th I will be hosting a non-toxic cleaning party (Norwex) where you can learn how to clean your whole house with just a cloth and water! A client appreciation open house and a group grocery store tour are also in the works! December I'm planning a Natural Body Care Workshop where we will be making non-toxic skin care products for holiday gifts (toothpaste, lotion, deodorant, body scrubs, soap, lip balm, shampoo, conditioner, etc)  Many things to look forward to! Please keep checking back for event times/days and updates!

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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Workout Mistakes Women Make

1. Only sticking to cardio
Seeing the same girl on the same elliptical machine day in and day out.. perfect example!! I see this all the time at the gym!!! You've heard it before-strength training is key. It helps you build muscle, which in turn torches more calories throughout the day. Do 30-60 minutes of strength training moves, 3-4 times a week.

2. Thinking more is more
Spending too much time in the gym can derail your workout. Overdoing exercise can not only lead to injury, it can make you loathe exercise. So instead of spending every waking our pumping out cardio, stick to shorter, higher intensity workouts to blast calories. And make sure you let your body recover! Try Burst Training!! Only takes 12 min a day!! Here is a sample of the 6 exercises I did this week: run in place, bicep curls, jumping jacks, bicycle abs, high knees, sumo squats. 20 sec on, 20 sec off, repeat same exercise 2xs then repeat doing each of the 6 different exercises. Need ideas? Check out these blog posts!

http://www.maximizedliving.com/Home/MaximizedLivingBlog/tabid/772/Category/5/oxygen-lean-muscle.aspx


3. Not eating enough
You may believe that starving yourself is the only way to drop the pounds, but not fueling your body can backfire. It slows your metabolism and puts your body into starvation mode, which means you're not burning as many calories as you would when you were properly nourished. Plus, your workouts will suffer because you won't have as much energy to exert to a sweat session.

4. Doing the same workout repeatedly
News flash: your body is smarter than you think, so if you're spending all your time doing one workout (i.e, reading a magazine while exerting minimal effort on the elliptical) five days a week, you're not going to see optimal results. The key to changing your body is to mix up your routine and challenge your body. I love alternating between running, biking, yoga, corepower ryder, rollerblading, strength trainig, Burst Training, and the list goes on and on! :)

5. Not eating enough protein
Protein builds muscle. Muscle burns more calories than fat. If you don't eat enough protein, you'll not only feel hungrier, leading to possible binges when hunger strikes, but you won't be as toned if you aren't giving your body what it needs to create lean muscle.

6. Giving up when you don't see immediate results
Many people get frustrated when they log in hours at the gym but don't see a drop on the scale. But they are putting too much emphasis on that major number they want to get to, not on how they feel or how healthy they are becoming on the inside and out! If you're hitting the gym, you're gaining muscle (and losing fat!), so even if you're not seeing a dramatic decrease in weight right away, a better measure of your progress is to see how your clothes are fitting you! I always say the scale is the devil!!

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.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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