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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.
boot camp BURST Emmetsburg
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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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Easy Peasy Recipe

Clean eating doesn't have to be complicated! This is one of my go-to dinners when I'm lacking time or getting home late from working promos.

Wild-Caught Salmon- Drizzle a little extra virgin olive oil and lemon juice on top. Add fresh rosemary and a tad bit of sea salt! Bake until the salmon flakes off with a fork. (Roughly 10-12 minutes) Enjoy with a side of steamed veggies! 
CLICK HERE for more clean eating recipes! 

Copyright, 2015, 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
clean eating diet dinner
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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.




 
aerobic burn fat BURST
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Sample Daily Meal Plan

Here is a sample of what clean eating looks like. MyFitnessPal.Com works well to track your food intake. (simple, easy to use AND they have an app) Each meal should contain a protein, carbohydrate (veggies) and a healthy fat for optimal nutrition and digestion!

Breakfast-Smoothie

 Strawberries, 1 Cup
Spinach - Raw, 1 cup
Garden of Life - Raw Protein Powder-Vanilla, 1 scoop
Dr. Bronners - Coconut Oil, Organic - 1tsp, 1 tsp
Chia Seeds - 1 tbs (10g)
Almond Milk -Unsweetened Vanilla, 1 cup


Lunch-Salad 


 Taylor Farms - Herb Mix Salad, 3 oz
Eggs - Hard-boiled (whole egg), 1 large
Broccoli - Raw, 1 cup, chopped
Scallions- Raw, 0.25 cup, chopped
Carrots- Raw, 0.50 cup, chopped
Walnuts - Chopped, 0.1875 cup
Grilled - Chicken Breast by Ounce, 3 Ounces
Homemade - Balsamic Vinaigrette, 2 tbsp

Dinner

 Wild Salmon, Sockeye - Baked, 3 oz
Asparagus - Steamed, 134 g (1 cup)
Extra Virgin Olive Oil - 1 tablespoon


Snacks

 Raw Almonds-15 almonds
Hard-Boiled Eggs- 2 
Peanut Butter Cookie LARABAR- 1 bar 
Granny Smith Apple-small
Nut Butter-2 tablespoons 
CLICK HERE for Clean Eating Recipes 
*I offer customized meal planning and wellness consultations if you are looking to get healthier and need some help with your goals: in person, phone, or  Skype. Please contact me for more info! 712.790.5883 or Jackie@OptimumWellnessMN.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
cancer clean eating consultations
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Romaine Lettuce- A Bread Alternative

Make a grain-free wrap with romaine lettuce. It does not have a very strong flavor, so it will not overpower what’s inside. Stuff it with grass-fed beef, antibiotic and hormone free chicken, more vegetables, or a meat mixture like the one in my Raw Walnut Tacos from my Clean Eating Recipe EBook along with avocado and other veggies! 



Raw Walnut Tacos

 Ingredients:

 • 1 1/2 c. raw walnuts, ground in food processor
• 1 1/2 tsp. ground cumin
• 3/4 tsp. ground coriander
• 2 tsp. coconut liquid aminos
• pinch of cayenne pepper

 Mix all ingredients in food processor and pulse into a coarse mixture. Place in green leaf or romaine lettuce. 

 CLICK HERE for more cleaning eating recipes like this one. 


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
avocado bloating bread
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Other Names for Sugar



If you see any of these, you're looking at ADDED SUGAR:


brown sugar

brown rice syrup

coconut sugar

confectioner’s powdered sugar

corn syrup

corn syrup solids

dextrose

fructose

high-fructose corn syrup (HFCS)

honey

lactose

malt syrup

maltose

maple syrup

molasses

palm sugar

raw sugar

sucrose

sugar

white granulated sugar


Even organic foods or GMO-free foods might contain added sugars — just because the added sugars are organic doesn't make them healthy. If you want to get a little shock try looking at the sugar in organic cereals, granolas, energy and protein bars, crackers, pasta sauces, breads, yogurts, salad dressings and etc. 




Why is sugar so bad for me? 

*Feeds cancer cells
*Causes inflammation
*Linked to weight gain and obesity
*Spikes blood sugar
*Accelerates aging
*Makes the body acidic so diseases and cancer can thrive
*Highly addictive

What sugars are ok to consume? 

Stevia and Xylitol (the only ones that are natural and do not spike your blood sugar) 






Watch for added dextrose and "natural flavors" in stevia!  






CLICK HERE for some sugar-free, clean eating recipes! 




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.
acidic anti-aging blood sugar
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Brownies Never Tasted So Good

Saturday was my friend's birthday and I wanted to surprise her with some goodies! I decided on Black Bean Brownies. They are gluten and grain-free, sweetened with xylitol and stevia (natural sugars that do not affect blood sugar levels) and packed with fiber and protein! They were a huge hit especially with her kids! They taste NOTHING like black beans, don't worry! ;-) 







**This recipe is one of the many in my Clean Eating Recipe Book available on my website if you haven't already snatched it up! Please CLICK HERE to purchase!  ($12) 


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
baking beans Birthday
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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.
burst training calories cardio
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