Showing posts with label exercise. Show all posts

Transition From Self-Hate to Self-Love in 7 Days!



7 Day Online Self-Love Boot Camp 
With our crazy schedules and new COVID- 19 interim normal it may be a bit more challenging to put ourselves first and we're all in need of a little ME time. Whether you're new to eating healthy, exercise, need some extra self-love ...this is a chance to get back on track (or amplify your current state) and make some healthy changes for both your mind and body. You will get advice from a qualified nutrition and fitness professional, “Jackie Approved” Healing Food Plan and Recipes, life coaching tips, and more! 
I will provide the tools to set you up for SUCCESS. YOU provide the commitment. 7 days, yummy & filling recipes, free daily workouts you can stream online you can easily do at home, tips and tricks for loving yourself every day, and MOST importantly: motivation and accountability! (and a nutritionist and life coach at your fingertips for the full 7 days!) 
*Added bonuses this month: Immune boosters, Detoxifying Foods for Your Body, Ways to Break the Sugar Habit! I will also be popping on Facebook live and recording videos to share some of my most valuable motivational advice and answering any questions you may have! 
This is for anyone, anywhere, and for all ages and fitness levels! Everything is online via Facebook. I will add you to my secret group page! Ask a friend, family member, or coworker to do it with you! Oh and I almost forgot!! There is a pretty EPIC PRIZE for the winner!! 
When: Monday, April 27th - Sunday, May 3rd, 2020


Where: Online (The comfort of your own home!)


Investment: $35/person  **Due to the COVID-19 financial crisis I am offering my boot camp on a donation basis. Suggested donation is $35 but know you can always pay what you can! 

Please contact me with a big "YES" if you would like to join! Jackie@OptimumWellnessMN.com or 712.790.5883



Copyright, 2020, 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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Not Feeling Motivated?


3 Reason Why You Aren't Feeling Well: 

 1. Fatigue: This could be a type of  hangover-affect from not enough self-care: less than ideal diet, not enough sleep, water, downtime, too much sugar, alcohol, caffeine, or etc. 
2. Reaction: Someone was rude to you, you received a negative email or social media comment, horrible traffic, your spouse set you off before you walked out the door... 
3. Ruminating: On the past, mistakes, negative thoughts and self-talk. You are letting doubt stop you. Acknowledge them, forgive yourself, and level up so you can grow! 
How to Fix It: 
Move your body! Change your physical location: go to the gym and exercise, take a quick walk outside, head to a local coffee shop or library. 
Set an intention for the next hour-one thing you can do for a "win" to make you feel better. Examples: Complete one item on your to-do list, send a positive, encouraging text to someone who has helped you, make a list of gratitudes, sign-up for a personal development or fun social event, watch a funny YouTube video, take a long shower, meditate, drink some green juice or a nutritious smoothie!  
Listen to a positive audio-book or podcast! A few of my favorites: The School of Greatness, Earn Your Happy, The Ziglar Show, The Tony Robbins Podcast, Joyce Meyer, Achieve Your Goals with Hal Elrod, The Confidence Podcast, Body Kindness. 
Take ACTION! What are FIVE things you could do TODAY to propel you forward?  
Reach out to a trusted friend or family member for some support! 
*I am here if you need to talk or are looking for a life coach to get you back on track and loving life again! Please CONTACT ME if you could use a positive cheerleader. 


Copyright, 2020, 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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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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Wellness Warriors




I created a private Facebook group to reach and impact the people who would like to learn more about improving their health and their life! A big part of living your best life is fueling your mind and body, eliminating toxins, exercising, getting adequate sleep, and being a part of a community! Each week I will be posting videos and information in my group to help empower you to make the best choices for your health. If you have topics you would like me to cover please let me know! CLICK HERE to request to join my Wellness Warriors group! 


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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June Fitness Class Giveaway



FREE Boot Camp in the Park class! 
(Local Iowa residents only) 

Come try out my early morning boot camp in Graettinger, Iowa! Your first class is on me!

Mondays and Wednesdays
5:45-6:15 AM
Citizens Memorial Park


Please CONTACT ME with questions: 712.790.5883 or  Jackie@OptimumWellnessMN.com

Offer Expires:
 6/30/2018 
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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Spike Your Metabolism


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.
blood sugar boot camp BURST
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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
boot camp BURST exercise
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Life-Long Learner



I'm ringing in the New Year on a mission to help and impact as many lives as I can!  One of my strengths is teaching and leading others to become the best version of themselves. If one of your 2018 goals relates to health, wellness, or personal development I'm offering opportunities in Iowa for continuing education and learning by partnering with Iowa Lakes Community College.  I will be teaching a few classes each month starting in January.  Here is the link to their website where you will see the classes, descriptions, and registration information: (Be sure to look at both pages!) https://iowalakes.augusoft.net/index.cfm?method=ClassListing.ClassListingDisplay&int_category_id=3&int_sub_category_id=39&int_catalog_id=



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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10 Gifts for the Health Freak on Your List

You're Welcome! :-D

 1. Fitness Studio Class Passes

 2. TRX Suspension Trainer

 3. Clean Eating Cookbook

 4. The Plant Paradox Book

 5. Foam Roller

 6. Rope-less Jump Rope

 7. Touch-Screen Running Gloves

 8. BE Brand Headbands

 9. Vitamix Blender

 10. Yoga Pants with Pockets



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.



www.OptimumWellnessMN.com
Christmas clean eating cookbook
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Self-Care Plan: Eliminate, Modify, Add

Here is a quick, simple strategy to use when creating a self-care (self-love) plan to modify your behavior to improve your health and well-being:

 1. Grab a sheet of paper and draw three columns. Label them, "Eliminate," "Modify," and "Add." 
2. In the "Eliminate" column write the behaviors you are committing to stopping completely. 
3. In the "Modify" column list the behaviors you will modify, and state specifically how you intend to adjust them. 
4. In the "Add" column prescribe yourself some behaviors that will nourish your mind, body, and spirit! 

 Here is an example: 
ELIMINATE
MODIFY
ADD
Delete Facebook, Instagram,  or other time-sucking and mind-numbing apps on my phone
No electronics at least one hour before bed. Be in bed by 10:00 PM every night
Call a family member each week to catch up
Night time snacking
Kitchen closed after 7:00 PM
Exercise 3-4 times each week

Spend time outside in nature every day (lake, walking, hiking, biking, etc)
Sugar and caffeine for at least 21 days
Make plans with a non-toxic friend at least once a week
Drink fresh green juice four times a week
Complaining/worrying about money and things out of my control
Commit to a cash-only budget of $100 each week for non-essential spending
Write in my gratitude journal every night before bed
I would love to hear your feedback if you create a plan! 


Source: Expectation Hangover by Christine Hassler
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.



www.OptimumWellnessMN.com
diet exercise goals
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