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Work it Out




It's crunch week! Christmas will be here soon! How have you been keeping up with your workouts? It's easy this time of year to slack off with all the holiday shopping, cooking, baking, cleaning, party-going, traveling and etc.  If you are short on time, you can always exercise at home! (or in your hotel room!) Try these quick 20-30 minute workouts you can do anywhere! Basement, living room floor, you just need a little open space! (And a set of dumbbells if you have them)

Jillian Michaels 30 Day Shred: Level 1

 

Denise Austin: Ultimate Fat Burn Workout

 

HASfit 20 Minute Low Impact Easy Workout to Burn Calories | Beginner Cardio Aerobic Exercise at Home 

 

30 Min. Full Body Kickboxing HIIT Workout | Day 04 - 30 Day Full Body Burnout 

 

BeFiT GO: 20 Min Total Body Toning Workout 

 

 

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.




 
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Be Free

 


I'm feeling relaxed and joyous tonight. I've had more free time to be a human "being" and not a human "doing." Taking one day at a time and truly living in the moment is so freeing! I'm focusing more on myself and my visions and listening to my angels who are leading me towards my soul's purpose. Sometimes all we need to do is take some time off, unwind, let go of our expectations of ourselves, and listen. We get so caught up in our "to-do" lists and routines that we forget what we are put here on Earth for. The time is now. Breathe. Be. 




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
Angels breathe career
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Healthy Vending Machines-Contest and Giveaway


I saw this last week in my newsfeed. A "healthier choices" vending machine. For those of you that follow me I'm sure you can guess what my response will be...BUT instead of hearing my opinion I'm interested to hear your thoughts! Are these snacks better choices? If you could create your own "healthy" vending machine, what items would be available for purchase? I want to get my followers more involved in my posts so I'm holding a contest! Let me hear your thoughts on the vending machine pictured above and pitch me your personal version of what a "healthy" vending machine would look like! 

 You can enter via email Jackie@OptimumWellnessMN.com or post your response below. I will be choosing a winner on Monday, May 12th. The winner will receive a protein shaker cup, a copy of my Clean Eating Recipe Ebook, complimentary 30 minute wellness consultation, and a $25 gift card to the local grocery store where you shop!!  (Prize valued at over $100)  Anyone, anywhere can enter! Good luck!! :-) 


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.
choice clean eating contest
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Free




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


be yourself Eckart Tolle emotions
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Clutter- Hoarder or OCD Neat Freak?


I have always been a "neat freak." I guess I have never understood how people can live and function in disarray. I get anxiety when I have too many emails in my inbox... Most people have no idea how much their clutter affects them. It is only when you start clearing it out that you will realize how much better you feel without it!  

 Having Clutter Can Make You Feel Tired and Lethargic

 Most people who have clutter say they can't even find the energy to begin to clear it. They constantly feel tired. But the stagnant energy that stacks up around clutter actually causes tiredness and lethargy. Clearing it frees up the energy in your home and releases new vitality in your body. Ever notice how much better you feel after you clean your house or clean out a closet? Almost a "freeing" feeling! 

 Having Clutter can Keep You in the Past

 When all your available space is filled with clutter, there is no room for anything new to come into your life. Your thoughts tend to dwell in the past, and you feel bogged down with problems that have consumed you for some time. Clearing your clutter allows you to begin to deal with your problems and move forward. You have to release the past to create a better tomorrow. I am almost done sorting through and purging things from my old house I no longer need when I was married and I feel so much lighter! 

 Having Clutter Can Affect Your Body Weight

 A curious fact I have noticed over the years is that people who have lots of clutter in their homes are often overweight. I believe this is because both body fat and clutter are forms of self-protection. By building layers of fat or clutter around yourself, you hope to cushion yourself against the shocks of life, and particularly against emotions you have difficulty handling. It gives you the illusion of being able to control things and prevent them from affecting you too deeply. But this is an illusion.

 Having Clutter Can Confuse You

 When you live surrounded by clutter, it is impossible to have clarity about what you are doing in your life. When you clear it, you get fewer colds, you can think more clearly, and life decisions become easier. You also know where everything is when you are organized and spend less time and energy searching for the items you are missing. Being clear of clutter is one of the greatest aids I know to discovering and manifesting the life you want. 

 Having Clutter Can Affect the Way People Treat You

 People treat you the way you treat yourself. So if you value yourself and look after yourself, people will treat you well. If you allow the junk to mount up around you, you may attract people who mistreat you in some way because subconsciously you will feel that it is what you deserve.

 Having Clutter Can Make You Feel Ashamed

 Perhaps you have reached the stage where your home is so cluttered and such a mess that you are ashamed to invite people over and positively panic if anyone turns up unannounced. You can live in lonely isolation with your junk, but wouldn't you prefer to have a good clear-out, repair your self-esteem, and regenerate your social life with confidence?

 Just a few things to consider! It's time to Spring clean your home, as well as your LIFE! :-) 


www.care2.com

 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
cleaning clearing clutter
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Success-We All Have Different Views

 

 
 
How do I measure success? By the number of lives I've positively impacted!!! :-) 
 

Success to me is living life to the fullest and nurturing relationships (with friends, family, and myself). Trying new things and adventuring out beyond my comfort zone. Taking chances; living freely! And being the best human being possible! 

Just wanted to share this with you! How do you measure success? 



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
adventure change changing lives
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EVENT UPDATE: Free Movie in December Has Been Rescheduled for January

I had a lot of interest in the last movie night that I was unable to show at the Spirit Lake Library.  I have rescheduled it in January at the Estherville Public Library!! Please see below for date and time and be sure to register!


FREE Movie Night

Wednesday, January 29th, 2014

6:30-8:30 PM



Estherville Public Library

613 Central Ave. 

Estherville, IA 51334

  



 This month we will be watching "Sweet Misery- A Poisoned World." Complimentary popcorn provided with a discussion after! 

 SWEET MISERY: Aspartame is an artificial sweetener, an additive. And it's a chemical. It's not a natural product, it's a chemical. The molecule is made up of three components. Two are amino acids, the so-called building blocks of protein.

 One is called Phenylalanine, which is about 50% of the molecule and the other is Aspartic Acid, which is like 40%. And the other 10% is so-called Methyl Ester, which as soon as it’s swallowed becomes free methyl alcohol. Methanol. Wood alcohol, which is a poison. A real poison.

 Excellent documentary showing how dangerous artificial sweetener Aspartame is. From its history, to its effects this video is enough to shock anyone into really looking at the food labels next time they shop. Aspartame is a toxic food that came into the world as an investment by Donald Rumsfeld, while ignoring the deadly effects the tests showed.

 Watch the movie trailer here:  http://www.youtube.com/watch?v=uT7Zt3QHanI
Please REGISTER HERE
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

artificial sweeteners aspartame cancer
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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.
burst training Estherville exercise
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