Mother Jai's Fitness, Wellness, & Aromatherapy

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Thank you! Jennifer 'Mother Jai' Lawson
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Exercises to Start the New Year Right

Jumping Jacks - 

Start with your feet together and arms by your side. Jump to a position with your legs spread wide and your arms over your head. Then, return to the starting position. Repeat until you've done 20 jumping jacks.

Benefits: The exercise will warm you up for the rest of your work out, and it increases your cardiovascular endurance and heart health.

Reverse Lunge - 

Stand up straight with hands on the hips. Take one big step back with only your toes touching the floor with the back foot. Lower your body until your front leg is parallel to the floor. Make sure your front knee doesn't go over your toes during the movement. Repeat the movement, alternating legs, for 20 reps.

Benefits: Helps with balance and increases core, quadricep and glute strength.

Forearm Plank or Plank with Shoulder Taps -

Forearm Plank - Lower yourself on the floor. Get on your feet and forearms. Make sure your elbows and shoulders are lined up and that your body is in a straight line. Hold this position.

Shoulder Taps - Lower yourself on the floor and get into the top of the push-up position, where your arms are straight. While holding this position, take your right hand and touch your left shoulder. Repeat the movement with your left hand and right shoulder. Repeat the movement, alternating hands, for 20 reps. Tip: If this workout is really tough for you, you can do it with your knees on the floor to make it easier.

Benefits: Strengthens core and shoulder muscles.

Mountain Climbers - 

Lower yourself on the floor and get into the top of the push-up position. Bring your right knee to your chest with your left leg remaining straight. Quickly switch legs by bringing your left knee to your chest and at the same time pushing your right leg back. Repeat the movement, alternating legs, for 20 reps.

Benefits: Increases flexibility and core and cardiovascular strength.

Air Squats - 

While standing up straight, spread your feet a little wider than shoulder-width apart. Make sure your feet aren't pointing inward. They can point straight forward or a bit outward. Lower your body by pushing your hips back and bending your knees. Push yourself back up to the starting position. Do 20 reps.

Benefits: Increases lower body and cardiovascular strength.

Tips for getting fit in 2021

Tips for getting in shape in 2021 and how to stick with your New Year's fitness resolutions. 

  1. Meet with a fitness professional. Walker said this can help you come up with a fitness plan and figure out your goals.
  2. Figure out what workouts you enjoy. If you're having fun, you'll keep doing them.
  3. Don't think you have to go to the gym every day. Walker said to get moving wherever you are. Take a walk outside or do body weight exercises at home.
  4. Fifteen minutes of exercise is better than none. So if you have a little bit of time, be active during it.

Happy New Year!

Let's bring in 2021 with something different, something better!

Some ideas that might just change the world!

1. Care for yourself more. Take time for relaxation, get better sleep, and listen to your needs. Then the needs of others will not seem so big.

2. Reduce the toxins in your environment by using fewer chemicals in your home and on yourself, leading to fewer chemicals in the water and land.

3. Accept others as they are, love them for who they are. They will do the same for you. After all we are all only human.


Favorite New Years Foods from Around the World

Greens - Collard greens are a late crop mostly grown in the south, so they’re easy to find in the colder months. Supposedly greens are a go-to New Year’s Eve food because they resemble money. 

Beans, like greens, resemble money; more specifically, they symbolize coins. Traditionally, in the American South, beans are combined with rice and bacon for a lucky New Year’s Eve dish called Hoppin’ John. 

Cornbread - Mix and match a few different New Year’s Eve food traditions with black-eyed peas, greens, and cornbread to make a fortune this year. As the Southern saying goes, “peas for pennies, greens for dollars, and cornbread for gold.”

Soba - In Japan, toshikoshi soba is the traditional New Year’s food of choice. The length of the soup’s soba is said to symbolize a long life, while the buckwheat flour the noodles are made of brings resiliency. Part of the tradition is slurping these noodles since the luck from this New Year’s Eve food runs out if you break or chew the noodle. 

Grapes - Make sure to add grapes to your New Year’s food and cheese platter this year. On New Year’s Eve, Spaniards pop a grape for each stroke of midnight, with each representing a page of the calendar ahead. If one is bitter, watch out for that month! 

Pork - Pigs are a lucky New Year’s Eve food because they move forward when they eat. They are also rotund, symbolizing a fat wallet ahead. And the meat itself is fattier than other cuts of meat, making this New Year’s Eve food both tasty and a symbol of prosperity. 

Cake - Ring-shaped cakes—sometimes with trinkets baked inside—are a symbol of coming full circle, making them a perfect New Year’s food. This tradition stems from the Greeks who make a traditional Vasilopita for New Year’s Eve food with a hidden coin baked inside. If you get the piece with the coin you’ll have good luck for a year.

Fish - Fish are believed to be a lucky New Year’s Eve food because their scales resemble coins, and they swim in schools, which invoke the idea of abundance. Plus, before they were a New Year’s Eve food, fish swim forward which represents progress.

Pomegranate - In a Greek tradition, families toss a pomegranate against their front door when the clock strikes midnight on New Year’s Eve. The more seeds fall out, the more luck and fertility that household will be blessed with. Pop yours in a plastic bag to avoid making a mess, or make your New Year’s party extra cheerful by whipping up cranberry pomegranate margaritas.

Dumplings - On the day before the Chinese New Year, families will gather to make jiaozi. The dumplings are shaped like gold ingots—the currency used in ancient China—so eating them as a New Year’s Eve food will bring financial luck. Try making your own healthy steamed dumplings.

Oranges - Mandarin oranges are one of the main symbols of Chinese New Year. Stick with fresh mandarins, not the canned stuff—the fruit itself is said to bring prosperity, and having one with the stem and leaf attached will bring a long life and fertility.

Sauerkraut - According to German and Eastern European superstition, rolling in the New Year with a heaping plate of sauerkraut means wealth, and the Pennsylvania Dutch have kept up that tradition. The more you eat this New Year’s Eve food, the bigger your bankroll!

Lentils - Italians traditionally would eat lentils for the New Year’s Eve dinner. In the past, Romans would give a leather bag of the legumes, in hopes that they would turn into gold coins. Try cooking yours into a sweet potato lentil stew. Or double up on your luck and cook these lentils with another New Year’s Eve food—pork. 



The charismatic carnation comes in several different colors, which convey different meanings, much like roses.

For example, a pink carnation can mean simple affection, while a dark red carnation means deeper love.

Carnation Colors & Meanings

Light Red


Dark Red

Deep Love


Innocence, Pure Love, Remembrance


Affection, A Mother’s Love




Disappointment, Rejection

Striped (any color)


According to Christian lore, pink carnations sprouted from the tears of the Virgin Mary as she wept for Jesus. Therefore, a pink carnation often symbolizes a mother’s unyielding love.  

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.

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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.

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Mother Jai's

PO Box 1975 Arvada, CO 80001

VM/Text 720-336-1413


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