MAR Integrative Wellness

SAY 'NO' TO QUICK FIXES if you want a HEALTHY & SUSTAINABLE WEIGHT LOSS. Quick fixes like crash diets or extreme workout regimens may lead to temporary results, but they often harm your health and result in weight regain 95% of times. Instead, focus on: 1. Balanced Nutrition: Prioritize whole, unprocessed foods, including lean proteins, healthy fats, and fiber-rich carbs. 2. Regular Exercise: Incorporate a mix of cardio, strength training, and flexibility exercises. 3. Hydration: Drink plenty of water throughout the day. 4. Quality Sleep: Aim for 7-9 hours of good sleep per night. 5. Mindful Eating: Avoid distractions while eating, listen to your hunger cues, and eat slowly. 6. Consistency Over Perfection: Small, sustainable changes over time lead to long-term success. 7. We believe in 80/20 rule. It's a journey, not a race!

SAY 'NO' TO QUICK FIXES IN 2025. STOP DIETING and START UNDIETING When it comes to fat burning and weight loss, it seems that everyone is an expert and has a hack or quick fix to share with you. We are here to tell you that quick fixes don’t work long term and the only way to enjoy a SUSTAINABLE HEALTHY WEIGHT is to understand HOW the body works, so that you can choose the right foods.Transformation doesn't start with a quick fix, but with knowledge. In this lesson, from our www.StartUndieting.com program, learn HOW THE BODY MAKES & STORES FAT. #weightloss #sustainableweightloss #healthandwellness #healthyweightloss

Gratitude journaling is a powerful tool for enhancing wellness and fostering success, so grab a small notebook, gratitude journal or an app and dedicate time daily, such as in the morning or before bed for journaling. Acknowledge recent events or moments that brought joy. Write 3-5 Items. List a few things you're grateful for each session, such as: What made you smile today? Who or what are you grateful for in your life right now? Describe a small moment today that brought you joy. What is something challenging that taught you a valuable lesson? What aspects of your health or body are you thankful for? Consistency in gratitude journaling can transform your mindset and contribute to overall wellness and success. It's one of those small things you can do to make a big difference in 2025! #gratitude

Do you have a WELLNESS TOOLBOX ? 🧰 What's in it for 2025? Anything new? At MAR Integrative Wellness, we help people create their WELLNESS 'BUSINESS' PLANS & individualize their WELLNESS TOOL KITS. If you have never had a wellness tool box, NEW YEAR is a great time to start creating one. Focus on creating a tool kit that will help you reach your wellness KPIs and best long term ROIs. #healthandwellness

Most people have never heard of GABA (Gamma-Aminobutyric Acid) but it's actually one of the most important molecules and main neurotransmitter in the body. GABA is not just a supplement, but a naturally occurring amino acid that apparently has strong interactions with the parasympathetic nervous system (the part of the nervous system that creates the feeling of calmness and relaxation). Because our modern-day ways of living have deprived us of GABA and therefore, it is in a deficit for so many of us, supplementing with GABA can help: - promote sleep by slowing down brain activity and reducing muscle tension, thus also decreasing heart rate and blood pressure. -significantly reduce stress levels as well as improve mental clarity for those suffering from depression or anxiet and even anger! It does that by reducing the excitability of neurons in the central nervous system So, in essence, if you find the right GABA supplement, here’s what you should expect: Getting back to the baseline, relaxed and peaceful state: - Less stress and anxiety - Less irritability, more emotional control - Better sleep - Improved cognitive function Does It Have Side Effects? Because this supplement is relatively new in the world of health, there isn’t really a proper body of research to pinpoint some possible side effects of GABA. However, there have been reports by users that include side effects, such as: Sleepiness Mild headaches Worsened athletic output Take GABA within the recommended dosages. If you take any other supplements/medication, advise your doctor! Don’t take GABA on a daily basis - Rather, when you feel overwhelmed/stressed out. Advise with a medical professional if you are pregnant/nursing Consider using GABA if you’re someone who… Has many stress factors in their life Has trouble with mood-management Is generally anxious Can’t sleep well Is easily irritable Remember that not all GABA supplements are quite effective because isolated GABA usually doesn’t work as well and needs precursor ingredients. We’ve tried and tested one GABA supplement that seemed to do wonders. To try it out, text GABA to (216) 202 5382 #GABA #healthandwellness #improvesleep #improvemood

MERRY CHRISTMAS & HAPPY HOLIDAYS! May your holidays be merry & bright! Wishing you happiness & good times! We want to provide you with last minute tips to help you navigate holiday celebrations with grace, enjoying the best parts without sacrificing your health goals. It is not hard. Let BALANCE be your guiding principle .... this season and the whole year ahead! Here is our recommended Game Plan for the Holiday Season! Hydrate: Start each gathering with a glass of water and stay hydrated throughout. Often, thirst can masquerade as hunger or a craving, leading to unnecessary snacking. Prioritize Protein and Vegetables: Fill your plate with protein and vegetables first, allowing less room for high-calorie, nutrient-poor foods. Be Selective with Alcohol: Choose lower-calorie drinks, and alternate each alcoholic beverage with a glass of water. Mind Your Portions: Holiday buffets make it easy to go overboard, so serve yourself smaller portions of high-calorie dishes. Apply the 80/20 Rule: Enjoy indulgent treats mindfully, aiming to make healthful choices the majority of the time. Remember, surviving the holidays while maintaining your health isn’t about abstinence; it’s about creating a game plan that allows for enjoyment without excess. Happy Holidays! MAR #happyholidays #healthandwellness

Our human body is made of 30+ trillion cells that as we age, become less and less healthy due to wear and tear, poor lifestyle choices, overflowing our proverbial rain barrel with toxins, inflammation and oxidative stress. This CELLULAR AGING starts gradually and depends on the above factors, as well as genetics. Typically our cells and mitochondria are efficient and resilient in early adulthood, but sometimes in our mid 30ies and 40ies, the biogenesis of mitochondria decreases and our cells start producing less and less energy. This is the time oxidative damage and mutations in mitochondrial DNA (mtDNA) begin to accumulate. By the time we hit your 60, low energy, fatigue, slow metabolism and reduced tissue repair have been a result of significant declines in mitochondrial function our body has gone through especially in your 50ies and depending on the above factors, our mitochondria and cells will have aged more or less. To max out your cellular health, it is adamant to eat healthy, exercise, sleep deep as well as practice intermittent fasting. Totake it up to the next level and optimize, you support your cellular health with supplements such as Nicotinamide Riboside. (NR) is a form of vitamin B3 (niacin) and is a precursor to nicotinamide adenine dinucleotide (NAD+), a molecule critical for energy metabolism and cellular function. NR has gained attention for its potential role in promoting healthy aging, improving mitochondrial function, and supporting cellular repair mechanisms in the health, wellness and longevity realm amongst anyone interested in: 1. Boosting NAD+ Levels and support energy metabolism and cell repair. 2. Promoting Healthy Aging by slowing down age-related decline in cellular function and enhancing mitochondrial health and improving tissue repair. 3. Improving Energy Metabolism as NAD+ is crucial for converting food into cellular energy (ATP).NR can support this process. 4. Supporting Brain Health as NR may improve cognitive function by enhancing neuronal energy supply and repair mechanisms. It has potential neuroprotective effects, which could lower the risk of age-related conditions like Alzheimer’s. 5. Enhancing Heart Health by supporting mitochondrial health in heart cells and reducing nflammation and oxidative stress, which are linked to heart disease. 6. Muscle Recovery and Endurance by optimizing energy metabolism. 7. DNA Repair and Cellular Stress as NAD+ is essential for activating enzymes like PARPs, which are involved in DNA repair and protecting against oxidative damage. If you you like help selecting this supplement from our professional Fullscript account where you get quality third party certified supplements, free shipping on orders $50+ and a discount, Sign up here: https://lnkd.in/gAzqb_-e #healthyaging #healthandwellness #mitochondrialhealth #healthoptimization #nicotimideriboside

CAN SUPPLEMENTS HELP US SLEEP BETTER, LOOK BETTER, FEEL BETTER? Who wants to find out ? Let us know! CAN SUPPLEMENTS HAVE THERAPEUTIC BENEFITS? ABSOLUTELY! Their effectiveness depends on the specific supplement, the individual’s health needs, and the evidence supporting its use. Here are some examples OF COMMON THERAPEUTIC BENEFITS OF SUPPLEMENTS: 1. Vitamin and Mineral Deficiencies: Vitamin D supplements help treat deficiency-related conditions like bone pain or rickets. Iron supplements are commonly used to address anemia. 2. Chronic Disease Management: Omega-3 fatty acids may benefit heart health and reduce inflammation. Probiotics can help manage gastrointestinal conditions like irritable bowel syndrome (IBS). 3. Immune Support: Zinc and Vitamin C are often used to reduce the severity and duration of colds. 4. Bone and Joint Health: Calcium and Vitamin K2 supplements can support bone health. Glucosamine and chondroitin are used for joint pain in osteoarthritis. 5. Mental Health and Cognition: Magnesium and omega-3 fatty acids can support mood disorders like depression. Ginkgo biloba is sometimes used for memory support. 6. Metabolic Support: Berberine may help regulate blood sugar in people with type 2 diabetes. CoQ10 is used to support energy metabolism, particularly in heart conditions. THINGS TO CONSIDER: Evidence-Based: Always choose supplements backed by clinical research. Interactions: Some supplements may interact with medications or other supplements. Dosage: Correct dosing is crucial; excessive intake can lead to toxicity. Regulation: Supplements are not strictly regulated in many countries, so quality and purity can vary. Consultation: It’s advisable to consult a healthcare professional before starting any supplement, especially for therapeutic purposes. They can assess your health needs and guide you toward safe and effective options. #supplements

GABA - Gamma-Aminobutyric Acid (GABA) is a neurotransmitter that helps promote relaxation by reducing brain activity, making it a popular supplement for improving sleep. Here's how it can be beneficial for especially women (due to hormonal changes during the cycle and pre/menopause/post) many of which have not only dip in progesterone but a spike in night time cortisol. This is why GABA can help and in particular this supplement. Read on: Benefits of GABA for Sleep: 1. Promotes Relaxation: GABA calms the nervous system, which can help reduce anxiety and prepare the body for sleep. 2. Improves Sleep Quality: Studies suggest that GABA may help individuals fall asleep faster and experience deeper, more restful sleep. 3. Balances Hormones: Hormonal changes during menstrual cycles, pregnancy, or menopause can disrupt sleep. GABA may support a calm and balanced mood, which aids sleep. 4. Reduces Stress: Elevated stress levels can interfere with sleep. By calming the mind, GABA helps create the conditions needed for restful sleep. Most oral GABA supplements are destroyed in digestion and never make it into the blood. Liposomal encapsulation ensures the nutrients can diffuse into the body for highly absorbed, more effective Together with other ingredients, this supplement supports brain's natural stress response. WANT TO GRAB IT FROM OUR PROFESSIONAL FULLSCRIPT ACCOUNT ? GO TO: https://lnkd.in/gAzqb_-e for third party certified quality supplements with professional Fullscript account at lower prices, free, fast shipping as well as recommended dosing and contraindications. #sleep #sleepbetter #improvesleep

YOGA POSE TO REDUCE BACK PAIN - ONE MINUTE A DAY The cat-cow pose is excellent for improving posture, balance, and spinal flexibility. This gentle flow between two yoga poses—Cat (Marjaryasana) and Cow (Bitilasana)—helps: 1. Strengthen the spine: The dynamic movement activates and stretches the muscles along your spine. 2. Improve posture: It encourages awareness of spinal alignment and corrects slouching by engaging core muscles. 3. Enhance balance: The coordination required for the smooth transition between poses improves overall body control. 4. Relieve tension: It helps release tension in the back, neck, and shoulders, making it great for people with sedentary lifestyles. 5. Promote mobility: Regular practice increases flexibility in the spine and hips, preventing stiffness. To practice: Start on all fours with wrists under shoulders and knees under hips. Inhale, arch your back, lift your head and tailbone for Cow Pose. Exhale, round your back, tuck your chin and tailbone for Cat Pose. Repeat for 5-10 breaths. This pose is simple yet effective for maintaining spinal health and overall wellness. #backpainrelief