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
Instead of creating endless "To-Do" lists and feeling bad about yourself if you are not able to complete all the tasks, opt for a "Ta-Da" list! Every Friday make a list of things you have accomplished during the week, you are proud of, thankful for, and want to celebrate! This will shift your mindset and you will feel a better sense of self-worth! It will propel you forward and allow you to see your progress! Sometimes we forget about the small things during the week! Celebrate ALL the wins!!
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.
A stressed mind focuses on everything all at once instead of breaking down tasks into smaller components. I know when I am overly tired and stressed I feel overwhelmed, especially on Mondays when I wake up and scan my weekly schedule on my phone. Here are a few tips for calming your monkey mind! 1. Count down from 5 to 1. (5 Second Rule) The moment you feel yourself hesitate (when you know you should do something) start counting backward 5-4-3-2-1, then GO. The Rule is a proven, form of meta-cognition. When you use it, you shift mental gears, interrupt your habit of overthinking and awaken your pre-frontal cortex – making change easy. The rule acts as a “starting ritual” that breaks bad habits and triggers positive new behavior change. By the time your get to one you will have refocused your energy. 2. Practice mindfulness. Breathe. Notice the things around you and what is taking up space. Feel yourself inside your body. Listen to the sounds around you. This will bring you back into your physical body and into the present moment. 3. Take a nap if you can! A 20 minute cat nap does wonders for me if I am feeling out of sorts! 4. Call your mom. (or your best friend, sister, brother, etc.) Don't talk about yourself- ask them questions about their life! This will force you focus more on what is most important in life. It's not the piddly things you are probably worrying about-- trust me!! 5.Delegate tasks. You do NOT have to do everything alone! Reach out to your coworkers, spouse, children, parents, or etc. if you need help! Asking for help is a sign of STRENGTH, not weakness! *If you have any other tips or tricks you personally use for your monkey mind please share! 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
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.
I recently went through my Instagram feed and unfollowed anyone whose profile who didn't spark joy in my life: people who post things of no value to me, personal trainers/models with perfectly chiseled abs who only post gym selfies or workout videos continuously, negative people, and anyone else whose profile I looked at that made me feel bad about myself, triggered my eating disorder mentality, or didn't inspire me. Through social networking we're able to connect with a lot of people and even "follow" others who inspire us. The problem with social media is that it is often a highlight reel of every day life, the top moments of our lives. It's easy to compare ourselves to strangers on the internet and to the best styled, perfected, edited, curated moments of their lives. It makes me think of this verse from Proverbs: "Above all else, guard your heart, for everything you do flows from it." (4:23). Especially online, your heart needs to be guarded from those feelings of inadequacy you feel when you look at people's profiles or posts. You are in charge of guarding your heart, especially when it's in danger of being stabbed often by something that often seems harmless. Remember not everyone has walked the same path as you. Does someone's "perfect" body make you feel bad about your own? Unfollow. Does someone else's bragging about their success make you feel like you're way behind? Unfollow. Does someone else's spiteful comments make you feel upset and uncomfortable? Unfollow. Do you follow business "competition" just to spy? Unfollow. Do you follow friends from high school just to keep up on gossip or to feel better about yourself? Unfollow. Wonder why you followed some people in the first place? Unfollow. Make your online world a place of inspiration, motivation, genuine connection, positivity, and happiness!! Guard your heart! <3
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.
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.
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.
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.
The past few days multiple people have reached out to me because they have been struggling with depression so I felt inclined to share this.
Something I focus on when I'm down-There are two choices: Feeling "above the line" or "below the line." Depression is "below the line." It's not labeled good or bad and it's perfectly ok to be down. You are allowed to stay "below the line" as long as you want: one hour, a day, three days, a week, etc.. Never feel ashamed if you chose any of those options. We are all human and are allowed to feel our feelings. There are weeks I've gone without showering. No joke.... I'm not always happy and upbeat either. I understand and can relate to depression and often have bouts of it myself.
Here are some examples of "above and below the line" feelings:
Above the Line
Energetic
Motivated
Enthusiastic
Strong
Confident
Thriving
Happy
Joyful
Thankful
Grateful
Carefree
Loving
Friendly
Content
Worthy
Victor
____________________________________________
Below the Line
Tired
Unmotivated
Weak
Depressed
Sad
Mad
Upset
Lonely
Complainer
Grumpy
Shameful
Guilty
Jealous
Unworthy
Victim
My goal for you is to do one thing (action) which moves you towards one of the "above the line" feelings. Choose at least one action each day. It can be anything! This could be as simple as getting out of bed and sitting in the sun or making yourself some healthy food.
Choose one action TODAY and follow through! Tomorrow do the same. Remember you are NEVER alone. There are ALWAYS people who care!
Please CONTACT ME if you would like more details about the services I provide or to schedule a life coaching session with me.
*Be sure to seek help from a qualified professional if you ever have thoughts of harming yourself or others.
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.
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.
Today is my 34th birthday! WOW! Has time flown by or what?! I may not be near where I pictured myself at this age but I know I am exactly where I need to be!! Thank you for all of your support, love, and encouragement along the way! <3
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.
After reading an article and watching a Ted Talk video about minimalism I was inspired and decided to sift through my belongings. I currently live in small 500 square foot studio apartment. Even though it may look bare to most I still somehow managed to fill the bags in the photo plus one from my storage unit!! Goodwill got some goodies!
My apartment consists mostly of items for my business and modeling promotions. I was previously married and owned two houses full of "stuff." Now I've scaled down dramatically and realize what few things I really need in life! When we own less we have less to store and manage. (Which leaves more time, energy, and focus into what really matters!) Years ago all of the storage units you see never existed. The concept of hoarding has reached new levels! Read my blog post about clutter here: http://jackieamart.blogspot.com/2014/04/clutter-hoarder-or-ocd-neat-freak.html
I remember visiting my in-laws years ago and looking around at all their "stuff." Lots of antiques and a whole upper loft in the garage of randomness piled high in boxes and plastic tubs. I had a bout of anxiety thinking about sorting through everything when they passed away. Not something anyone wants to deal with! Here is my advice:
If you haven't used something within a year get rid of it. You DO NOT need it. Don't keep it, "just in case..."
All those clothes in your closet that do not fit your current body- donate them! Love your body for what it looks like right now!
Go through your space and if you see something that reminds you of an unpleasant memory from your past it's time to part with it.
When you look at an item make sure it gives you a sense of happiness and joy or it's time to let it go!
Our memories are located in our heads and our hearts, not in physical objects. Make room only for things, people, and experiences that add value to your life!
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.
Holistic Nutritionist, Life Coach, Motivational Speaker & Fitness Instructor
My Mission
EDUCATING while offering a positive support system. I measure success by the number of lives I’ve positively impacted! The road to health always begins with self-love!
