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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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Feeling Alone



I can only handle small talk for so long. Tell me about your goals, dreams, what makes you come alive- What you hold back inside that you think people will judge you for. When you vibrate on a different level and have different interests you might feel like the loneliest person in the world....Like being in a marriage where you are growing, evolving, and constantly bettering yourself and your other half is distant and doesn’t open up. You can be surrounded by hundreds of people but if there is no depth or connection to your words you will always feel alone. Seek out those who understand your language.


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
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Social Media Detox



This past week I deleted my Facebook (FB), Instagram (IG), and Pinterest apps off my phone. It freed up a lot of time I wasted, I got more sleep, and I feel as though I got my sanity back! I accomplished many things I've been putting off, called and talked to my mom four times (instead of texting every day), and was able to keep calm instead of feeling anxious about posting and responding to comments and messages.  I also have a better sense of peace knowing not everyone needs to know where I am or what I am doing 24/7 and I don't have to know what anyone else is doing either!! 

 I don't plan on adding my FB or IG apps back on my phone anytime soon but know a lot of you are missing my daily inspiration posts so will be posting again starting this week!   I urge you to take a week or two off social media and see how your relationships and sense of self grow! Let's get back to living in the actual world and not the online version! 


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.

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Too Busy?



Ran across this quote and wanted to share.  I re-read it over and over and it's true! We always answer everything with, "I've been really 'busy'."  But what are you "busy" doing?  Let's change the way we think and act. Why not do things that make us happy?!?!  I would love to hear your thoughts on this! Please leave a comment below. 

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.

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Discounts

Giving and receiving is an energy exchange. This applies to compliments as well. Saying thank you after someone says something nice about you is you receiving and accepting their kind words. Money is also an energy exchange. Don't short yourself by giving out everything for free.


Do not charge less than what you are worth in business. Doing things for free blocks the natural movement of energy and may prevent you from accepting opportunities where you are compensated for your value. People are more apt to associate higher value with products or services they purchase. This also applies to relationships, friendships, and marriages.


When you love yourself and know your worth you will not accept anything less! Let the abundance flow!




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.
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Jackie's Health Tip of the Week 1/1/17




My Top 10 Goal Ideas for 2017:







1. Eat more nutrient dense foods: http://jackieamart.blogspot.com/2015/12/many-people-try-to-cut-out-things-in.html




2. Pay off debt: http://www.thepennyhoarder.com/creative-debt/




3. Call a loved one once a week: http://thoughtcatalog.com/ella-ceron/2014/03/8-reasons-why-we-need-to-go-back-to-calling-instead-of-texting/




4. Cross an item off your bucket list: http://my-bucketlist.net/




5. Schedule at least one self love activity for yourself every day: http://theguidancegirl.com/show-yourself-some-love/




6. Travel to a place you have never been: Stay at an Airbnb- www.airbnb.com/c/jackiem2113




7. Drink more water: http://www.mybkr.com/shop/#/shop




8. Throw out the scale: http://proud2bme.org/content/5-reasons-ditch-scale






9. Say yes to something you are scared to do: https://www.themuse.com/advice/3-lessons-youll-learn-by-saying-yes-to-new-and-scary-things






10. End toxic relationships: http://elitedaily.com/dating/13-signs-youre-toxic-relationship-ruining-life/966801/







Wishing You a Happy, and HEALTHY New Year!




Jackie


















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.
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You Can Do Anything, But Not Everything


I was catching up on some of my podcasts today on my drive home from hiking up north and one in particular made me think about my life. It felt good to get away even for a day and just relax and spend time in nature. I tend to overbook and over-work myself every week because of my crazy drive, passion, and perfectionist tendencies. There are times when I burn out and it shows in my work and in my relationships with others. I know I need to work more on my self-care and I bet you do too!

THREE WAYS TO PRIORITIZE SELF-CARE:
Cut back.
Cut down.
Cut it out.

Cut back – on over-committing (reduce how often you say “yes”), on social media or news overload (slow down, disconnect from the buzz of the world), reduce your sugar and processed foods intake (all action things / decisions that require action).
Cut down –reduce your expectation of performance (get away from perfectionist mentality…learn to know when good enough is good enough), on idealized daily to-do list for your life, on mental laziness (negativity, etc.) (thoughts, decisions that take space in your mind).
Cut it out – stop thinking you are the only person who can help others, stop putting your sleep at the bottom of your priority list, stop putting yourself and your self-care last.

~Trish Blackwell, Confidence on the Go Podcast



Copyright, 2016, 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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Tuesday Thoughts



I've been doing lots of reflecting today and realizing that lack of self love is directly related to how we let others treat us. If you don't treat yourself with love and respect, you will let others treat you poorly. What are you tolerating in your current relationships? Treat yourself with love and kindness and it will transfer outward! Do not let someone get comfortable disrespecting you! 


Copyright, 2016, 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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Vulnerability


The last few weeks have a been a little bit rough for my clients and myself. The full moon sometimes affects our emotions and brings things to the surface.  As a life coach, I teach people how to manage and release these thoughts and emotions.  We are so afraid to let people see when we are weak and admit when we don't have it all together.  The deepest relationships happen when we let go of the facet of perfectionism. To let people see everything; be transparent; open up all surfaces of our soul... You don't always HAVE to be strong. Open up your heart to others, tear down your walls and let them in.


"We don’t always have to be strong to be strong.  Sometimes our strength is expressed in being vulnerable.  Sometimes we need to fall apart to regroup and stay on track.  We all have days when we cannot push any harder, cannot hold back self-doubt, cannot  stop focusing on fear, cannot be strong.

There are days when we cannot focus on being responsible.  Occasionally, we don’t want to get out of our pajamas.  Sometimes, we cry in front of people.  We expose our tiredness, irritability or anger.

Those days are okay.  

They are just okay.

Part of taking care of ourselves means we give ourselves permission to “fall apart” when we need to.  We do not have to be perpetual towers of strength.  We are strong.  We have proven that.  Our strength will continue if we allow ourselves the courage to feel scared, weak, and vulnerable when we need to experience those feelings."


-The Language of Letting Go by Melody Beattie




Copyright, 2016, 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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Fresh Start



Year end is a time to reflect on the previous year and what we would like to change or do different in the New Year. New starts are always refreshing!! New goals will be set and everyone looks forward to the events that will take place. 

 What are your goals and resolutions? I would suggest adding something to your life rather than taking it away. Picture what you want your life to look like and focus on it every day!!

 This past year I have realized how truly wonderful my family and friends are!! They love me unconditionally even though I have gone through a lot of difficult situations the past few years. I am stubborn and can be a pain in the behind, yet they stick by my side no matter what! I am very blessed to have such amazing people in my life!! I have pushed a lot of my loved ones away over the years when life was tough. I never knew how much I have been hurting them by being distant. So, this coming year I would like to work on improving and nurturing these relationships that have dwindled and spend more time being a human "being" instead of a human "doing"! I sense some fun trips and quality time in 2016! 

 Wishing you a safe, happy, and healthy NEW YEAR!!

 Be well!

 Jackie 


Copyright, 2016, 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 Ways to Love Yourself


1. Wake up and choose to be happy. (Sometimes I struggle with this myself. March was not a great month for me. I've found out it helps to keep a gratitude journal daily. I use an app on my phone and write in it right before I go to sleep) Gratitude 365 App
2. Exercise. create a schedule each week. Stick to it. Ask your friend to join you. Try a new class. Get outside in the sunshine!

3. Eat. Healthy foods. Every 3 hours so you are not starving and end up binge eating at night when you get home from work. Eat clean, unprocessed foods that give you energy and fuel your body. Break the sugar addiction. There are people that can help! Ask. 

4. Set Boundaries. Just because someone wants you to do something doesn't mean you have to do it. Think about how it makes you feel. Self love is about honoring yourself, listening to your body, and knowing what is best for you. It's not being selfish; there is a big difference! 

5. Sleep. get 8 hours every night. I know I am an emotional wreck when I'm overly tired and life just seems so much harder! Try to go to sleep at 10:00 PM and wake up at 6:00 AM. Those hours are ideal and allow our body to repair itself both physically and psychologically. 

6. Say Affirmations. Here are a few of mine. You can easily make up your own that are more prevalent to you. 

"I listen to by body and its needs. I eat foods that are healthy and nourishing to my body and soul. I seek the perfect amount of food to keep my life force high."
"I love myself. I am happy, healthy, and whole."  

"I forgive myself. I am made for more. ED (Eating Disorder) no longer rules my life." 

"I am enough. I have enough. I do enough. I have everything I need in this moment." 


7. Do what you love. You spend most of your life working. Make sure you love what you do! Find out what you life purpose is and roll with it! Your strengths and interests are key!  

8. Rest. I've always been a go-getter, perfectionist, over-achiever. I need to constantly remind myself that it's okay to take breaks and do nothing. Life is all about BALANCE. 


10. Fill your life with positive, encouraging people!  


Please follow me on Facebook for more inspiration and tips. I have 3 powerful, positive pages: 





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.

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Day of Love

I didn't have a Valentine yesterday but still had an amazing birthday! Treated myself to a 60 minute deep tissue massage! Loving myself has been an empowering journey I have been sharing with others. Your relationship with yourself influences your relationships with everyone else.  When you love yourself you are able to love others more unconditionally!  Remember- We are love. You have a purpose. You matter! 



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.

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31 and Single

Being single sure has it's up and downs! I love my "me" time and my own schedule but sometimes having someone to come home to and share my life and crazy stories with sure would be nice! ;-) A friend sent met this photo a few weeks ago with the message, "Your Dating Life."  I thought it was pretty fitting! There are many options but I tend to want to stand alone until I find someone who can keep up with me! My match needs to be my equal and value the things I do. I'm at a point in my life where I have enough love and self respect to wait long enough for the right person.  I view relationships as two wholes becoming an even greater whole—two individuals who love each other enough to respect the other’s independence and uniqueness. Don't just settle. There are so many mediocre part of life and love should not be one of them! 



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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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
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Staying in the Present Moment

Often, one of our biggest questions is, "What's going to happen?" We may ask this about our relationships, job, or life.  It's so easy to get tangled in the worrisome thoughts! 

Worrying about what is going to happen blocks us from functioning effectively in the here and now- the present moment. It blocks us from learning the lessons today and has a negative effect on our future. When we worry we draw the negative thoughts into our lives. If you constantly are worried about money, your spouse cheating on you, your car not starting and so forth those things will eventually happen because of the energy you are drawing to it! 



Things will work out for the best if we let them. Being present when talking to family, friends, clients, coworkers will fend off the worrying. Choose to be happy and TRUST that things will work out. Have a tough decision you need to make? Sleep on it, meditate, pray, and believe you will make the right choice! Sometimes we take life too seriously! Smile, have fun, breathe, and LIVE! :-) 



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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Another Dawn Another Day

I read this in my book this morning and wanted to pass it along.

Affirmation to start your week: While dressing or shaving or eating breakfast tomorrow say this aloud a few times.

"I believe this is going to be a wonderful day. I believe I can successfully handle all problems that will arise today.  I feel good physically, mentally, emotionally.  It is wonderful to be alive! I am grateful for all that I have had, for all that I now have, and for all that I shall have. Things aren't going to fall apart."

 
 
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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Maturity

"Part of maturity is getting to the place where we can let go of one wish in order
to have another. The immature mind “wants it all,” which keeps people from ending anything." -Henry Cloud

I biked to Barnes and Nobles yesterday and decided to use up my gift cards I recieved  from my family for Chirstmas. I picked up the second book in The Hunger Games Trilogy and a few self -help books! One of which was by Henry Cloud.  I was pretty impressed I didn't buy another health book! haha! ;-) 
I loved this quote above from him!! So true!! This goes for anything in life! Especially relationships!! Why do we always hold onto something we know is not good for us? Do you have "energy robbing" friends who drag you down? Do you constantly feel like you are dating the wrong guy but don't end it because you are "comfortable?"  We are so scared of the unfamiliar but this holds us back from truly experiencing life and people for all they are worth! Step out of your boundaries! Think about what is best for YOU in YOUR life!! :-)




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.
http://www.optimumwellnessmn.com/
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