Mother Jai's Fitness, Wellness, & Aromatherapy

Welcome to Mother Jai's!

Due to the pandemic Mother Jai's has moved our services online. Check out links and notifications at the bottom of this newsletter.
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Thank you! Jennifer 'Mother Jai' Lawson
Latest posts from Jai's Blog
Myrtle Oil
Myrtle leaf oil (Myrtus communis) Myrtle essential oil comes from the same family as eucalyptus, tea tree, bayberry and English bog myrtle. It is a small tree or large bush…
Myrrh Oil
Myrrh Resin Oil (Commiphora myrrha) Myrrh is a sap-like substance (resin) that comes out of cuts in the bark of trees that are members of the Commiphora species. It is…
Molecules for Health
Molecules for Health – Instead of Chemicals Preventing Health These are the chemical compounds that make up essential oils. These molecules can be toxic or nourishing to the body. We…
May Chang
May Chang (Litsea cubeba) May chang (Litsea cubeba), often referred to “mountain pepper” for the fruit’s resemblance to a pepper, is a kind of citrus that grows in China. It…
Marjoram Leaf
Marjoram (Origanum majorana) Marjoram (Origanum majorana) is a somewhat cold-sensitive perennial herb or undershrub with sweet pine and citrus flavors. In some Middle Eastern countries, marjoram is synonymous with oregano,…
Flax Seed
Flax Seed & Flax Seed Oil (Linum usitatissimum) This is the seed of the flax plant, which is believed to have originated in Egypt. It was cultivated in Babylon as early…

World Suicide Prevention Day

September 10th is Suicide Prevention Day!

It’s a growing problem and the numbers tell a shocking story. Every 40 seconds someone takes their own life according to the World Health Organization (WHO). That’s about 800,000 people worldwide every year — although some estimates put that number closer to 1 million. 

Suicide is the leading cause of death for people ages 15 to 29 and for every suicide that results in death, there are as many as 40 attempted suicides. What we know for sure is that there’s a lot to live for.  Check out more information at National Suicide Prevention Month.

Crab & Corn Hash


2 large potatoes, chopped into small chunks

4 tbsp Olive Oil

2 red onions, diced

2 tsp hot smoked paprika

2 cans sweetcorn, drained and rinsed

4oz watercress

2 large handfuls mixed fresh herbs such as chives, basil and parsley

8oz mixed crabmeat 

Lemon wedges to serve


Boil the potatoes for 5-6 minutes until just cooked, drain and set aside.

Meanwhile heat 2 tbsp olive oil in a large sauté pan, fry the onions for 3-4 minutes until softened a little.

Stir in the paprika and cook for 2 minutes more, then set aside.

Add another 2 tbsp of olive oil to the pan. Add the potatoes with plenty of seasoning, then fry, turning occasionally, for 6-7 minutes until starting to crisp and turn golden in patches.

Add the sweetcorn to the pan, tossing to combine. Fry for 2 minutes, then add the paprika onions back into the pan and mix.

Stir in the watercress, herbs and crabmeat.

Taste and season, then serve immediately with the lemon wedges for squeezing.

Twelve Major Benefits of Doing Squats

1.    Squats Help Build Muscle.

They don’t just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too. Not many exercises can claim to recruit so many muscles at the same time! 

2.    Squats Burn Calories Fast.

Because they help you build muscle, you’ll become more efficient at burning calories so you can get to that slimmer physique faster. Add weights to your squats and you’ll burn the calories even quicker.

3.    Squats Help Improve Flexibility.

Improving your flexibility should be part of any well-rounded workout training plan. Our muscles, tendons and ligaments become less elastic with age so doing all we can to slow down this process is a good idea. Squatting regularly will see you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles.

4.    Squats Help with Mobility and Balance.

Strong legs are essential for staying mobile as you get older, and that’s where squats come in. Not only do they develop leg strength, they also work out your core, stabilising muscles. These muscles help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls. 

5.    Squats Help Strengthen Your Lungs and Heart.

The effort required to squat helps strengthen your cardiac muscles and improve your lung capacity, especially once you start adding weights.

6.    Squats Can Help Prevent Injuries.

Most athletic and workout injuries involve weak ligaments, connective tissues and stabiliser muscles (muscles that aren't directly involved in a movement, but work to keep you steady so that your primary muscles can do their job). Squats actually help to strengthen these supportive tissues, which can mean the difference between an injury or not. Remember, though, technique is paramount when performing any exercise – including squats – in order to avoid injury.

7.    Squats Can Maintain & Improve Your Joints. 

As squatting engages your hips, knees and ankles at the same time, the load not only helps build muscle, but also improves joint health and joint strength.

8. Squatting Keeps Bones Strong.

As squatting is a load bearing exercise, it helps with overall strength which is great for younger people, and also older people who may have a low bone density. The strengthening will therefore help with injury prevention.

9. Improves Your Speed and your Ability to Jump.

Due to improved strength in your body’s lower extremities, the ability to produce power is improved. As a result, your acceleration and jumping ability is improved. Great for your tennis game!

10. Postural Improvements.

With improved core strength and leg strength, your posture will also benefit. This is because posture is influenced by muscles in your front back, which work together. However, be sure to combine squatting with stretching and mobilising!

11. Squats Improve Digestion and Circulation.

An overlooked benefit of doing squats relates to circulation and digestion. The speed in which fluids travel through your body is improved when exercising your leg muscles, which allows more oxygen and nutrients to travel through your body’s organs. This includes improvements to small intestine efficiency.

12.    Improve Your Daily Life & Physical Abilities. 

Naturally, with all of these improvements, daily tasks such as getting up from a seated position or lifting objects will become easier which is especially important for later in life.

In addition, squats are perfect for cardio and sports that involve the lower body. They’ll help you move and play longer.

How to Do Squats Properly

Similar to other exercises, squatting properly is critical to ensure you maximise the benefits and prevent injury.

Here are some guidelines to consider:

Start by standing with your feet shoulder-width apart and your feet parallel.

Put your hands on your thighs, look up and lift your chest.

Bend your knees, put weight on your heels, and slightly sit back.

Slide your hands down your thighs, so that your elbows reach your knees. Ensure your knees don’t go beyond your toes and keep your head and chest upright.

Hold that position for 3-5 seconds.

Rise back upwards, press through your heels, and straighten out your hips until you reach the starting position.

Repeat this process 10 to 20 times. To start with, do this two to three times a week.

To gain maximum benefits from the exercise, you should accompany squat workouts with a healthy diet and lifestyle. 


Aster thomsonii is a clump-forming perennial that can grow up to 1m in height. These cultivars prefer to be planted in moist, well-drained alkaline soil. Daisy like heads sit atop slender stems that pack a powerful punch of color. When planted in mass, they really are quite striking to see.

These are an ideal choice for courtyard gardens, as they will happily grow in isolation or clusters when planted in full or partial sun.

You can even slot them into the gaps left from earlier planted flowers. Once planted, they will be beloved by your garden’s bees and then can be cut back in late Autumn for great cut flowers.

Grass Fed Beef

Ever consider where your meat is coming from? Now that meat processing plants are closing due to infection, it may be time to consider new sources for fresh meat.

The Off Family Ranch has been raising grass fed beef and bison near Del Norte, Colorado since 1874.

Check them out here!

Nutrition in Grass Fed Beef

One of the most noticeable differences between grain-fed and grass-fed beef is that the fat color is significantly more yellow in grass-fed beef. This is due to the anti-oxidant, beta-carotene which is incorporated into the fat from the cattle grazing on grass. Other nutritional benefits of grass-fed beef are the high Vitamin E, Omega-3:Omega 6 fatty acids ratio and “conjugated linoleic acid” or CLA’s content. These properties are linked to healthy brain function, lowering blood pressure, fighting depression and reducing cancer. Grass-fed beef also has 1/2 the saturated fat as grain-fed beef and rivals the fat content of poultry and wild game. Calorie per calorie, lean beef is one of the most nutrient rich foods.

Simple exercises to do anytime.

Hold each pose for 30 seconds to one minute while breathing as slowly as possible through the nose.

Use a chair to help with balance and to keep a foot up.

Mother Jai's Remedies

Looking for truly natural products to use at home? Mother Jai makes them fresh in small batches. Find yours at

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Mother Jai's Recycling Project

Any product purchased from Mother Jai’s that comes in a bottle or tub can be REFILLED. Simply return it to us as soon as it is empty and we will refill the container with the same product for a 20% discount and ship it back to you.

Mother Jai's Fitness

Mother Jai's Fitness

The NATURE of Movement and Meditation.

Due to the pandemic Mother Jai's has moved online! Check out some classes on YouTube.

Check out Mother Jai's recorded fitness classes on Facebook at Mother Jai's.


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Mother Jai's

PO Box 1975 Arvada, CO 80001

VM/Text 720-336-1413


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