Life at its Best

"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/

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.

http://www.optiumumwellnessmn.com/

“Remember that nurturing yourself is as important (if not more so) as nurturing others.” –Mary Anne Radmacher

This is the perfect quote right now for me in my life. I am giving it all up to God in the next few days! As I sat outside in the sun on my parent's farm this afternoon listening to the wind and the birds I thought about how I have neglected taking care of myself first and foremost. Both my mind and body. I know I have to help myself before I can truly give my all to others. It's ironic how so many people have been reaching out to me the past week or so even though I have been going through a rough patch myself! It's amazing how God may use us as a turning point in someone else's life! Keep being yourself-God is always watching! Take the time to nourish your body and soul so you don't burn out!!

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

We all have our own demons. Mine has been deep rooted for many years now and I'm not afraid to admit my weakness. I've struggled for almost 10 years with truly loving myself. I'm a perfectionist and have constantly put myself down. It's been a battle of Jackie vs. her mind. Even though I never judge and accept everyone I struggle with negative self-talk the most. This is something I will be committed to changing starting NOW!!

I have met many females in my life that do not realize how truly beautiful and amazing they really are!! We seem to be more concerned with outer beauty than inner. There is a difference between "pretty" and "beautiful!" I have always been a giver and try my best to instill warmth, love, hope, and positive energy into the women who need it the most! I came across this website (http://www.operationbeautiful.com/) and have hopped on board their mission by leaving random messages in hope that I touch someones' heart! :) Here are a few that I have posted!

http://www.optimumwellnessmn.com/

With St. Patrick's Day just around the corner green has b

een on my mind!! Green foods are an essential part of a healthy diet!

Here are some of my favorites:

Kiwi-According to the California Kiwifruit Commission, this fuzzy green fruit provides 230 percent of the recommended daily allowance of vitamin C (almost twice that of an orange), more potassium than a banana, and 10 percent of the recommended daily allowances of vitamin E and folate. It’s also a good source of fiber!!

Kale-Belongs to the powerhouse family of greens known as cruciferous veggies (a fancy word for the cabbage family). All cruciferous vegetables contain cancer-fighting plant compounds and vitamin C. Kale in particular also has bone-boosting vitamin K, vision- and immune-boosting vitamin A.

Green Tea- Has potent antioxidants; it has been linked to a lower risk of heart disease, certain cancers, diabetes, inflammatory bowel disease, and more, according to the University of Maryland Medical Center.

Spinach-Spinach doesn’t just make you big & strong like Popeye, it also gives improves overall bone health thanks to the large amount of vitamin K. Spinach is also a brain food, enhancing nervous system health and improving brain functions. AND it contains over 600% of your daily value of vitamin A in one bunch!

Asparagus-This springtime vegetable is rich in vitamins K, C, A, and folate; it also has a number of anti-inflammatory nutrients. Asparagus is famous for a healthy dose of inulin — a “prebiotic” that promotes digestive health — and is high in fiber (about 3 grams per cup) and protein (4 to 5 grams per cup). Fun fact: Asparagus’s amino acid called asparagine, which helps cleanse the body of waste, is responsible for the odd-smelling urine some people experience after eating it.

Basil- is a good source of vitamin K and iron; fresh basil leaves have anti-inflammatory and antibacterial properties. Snip some leaves into salads, pasta, or any Italian dish. I LOVE PESTO!!!

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/

Life at its Best

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Green Foods-Perfect for St. Patrick's Day!

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