Mother Jai's Senior Fitness & Aromatherapy

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Thank you! Jennifer 'Mother Jai' Lawson
Latest posts from Jai's Blog
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Common Sage
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Toxins & Vitality
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Rosemary Leaf & Oil
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If You Must Diet, Try These
Finding it hard to change the foods that you eat? Here are some ideas that can help you improve your diet. We’ll cover the basics like Atkins, Keto, Paleo, DASH,…
Eating Right, Not Dieting
Consider the prospect of never having to diet again. Simply by eating nutritious foods and avoiding counting calories. Consider some nutrition facts below. Nutrition The process of breaking down food…

Mother's Day Fitness

How it works: Do a short warm-up, then perform each move for the indicated amount of time.

You'll need: A pair of dumbbells.

Squat

A. Stand with feet shoulder-width apart and hands clasped in front of chest.

B. Brace abs, push hips back, and bend knees, lowering into a squat.

C. Pause at the bottom, then push back up to stand.

Repeat for 40 seconds. Rest for 20 seconds.

Narrow Squat

A. Stand with hands clasped in front of chest, feet together.

B. Lower into a squat until thighs are parallel to floor.

C. Hold, then push back up to stand.

Repeat for 40 seconds. Rest for 20 seconds.

Narrow Squat to Side Tap, Back Tap

A. Stand with hands clasped in front of chest, feet together.

B. Lower into a squat.

C. Staying in the squat, extend the left leg out to the side, tapping toes to the floor. Bring leg back in. Extend left leg straight backward, then back in.

D. Straighten knees and drive hips forward to stand, then squat and repeat on the other side.

Continue alternating for 40 seconds. Rest for 20 seconds.

Curtsy Lunge

A. Stand with feet hip-width apart.

B. Keeping hips and shoulders square, step left leg behind and across right leg, bending both knees 90 degrees.

C. Push off left foot to return to start.

D. Repeat on other side, stepping right leg behind and across left leg, then pushing off right foot to return to start.

Continue alternating for 40 seconds. Rest for 20 seconds.

Standing Crunch

A. Stand with feet together, hands clasped behind head, weight shifted to left leg.

B. Bend right knee and draw it up to chest while turning ribcage toward the right knee, drawing left elbow to the outside of the knee.

C. Lower right to the floor.

D. Repeat on the opposite side, driving left knee up and drawing right elbow to the outside of the left knee. Lower left leg and return to start.

Continue alternating for 40 seconds. Rest for 20 seconds.

Arm Circles

A. Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.

B. Keeping shoulders down, make small forward arm circles.

Repeat for 40 seconds. Rest for 20 seconds.

Arm Presses

A. Stand with feet hip-width apart. Place hands just above shoulder height with palms facing forward and arms bent, elbows next to ribs.

B. Press right arm up overhead without moving the other hand. Stay tall with chest up and shoulders back with core engaged.

C. Lower right hand to start, then repeat on the other side.

Continue alternating for 40 seconds. Rest for 20 seconds.

Chest Press

A. Stand with feet hip-width apart, arms extended forward, parallel to the ground, palms facing the floor.

B. Draw elbows back arms so arms are bent, palms just outside shoulders.

C. Extend arms straight out in front of shoulders, to return to start. Keep core engaged throughout.

Repeat for 40 seconds. Rest for 20 seconds.

Triceps Extension

A. Stand with feet hip-width apart. Hinge forward at the hips while keeping core tight and back flat. Lock elbows by sides with arms at 90-degree angles.

B. Squeeze triceps to straighten arms at the elbows, extending hands backward.

C. Bend arms back to a 90-degree angle.

Repeat for 40 seconds. Rest for 20 seconds.

Partnered Squat

A. Stand facing partner with feet shoulder-width apart, holding each other's right hands.

B. Brace abs, push hips back, and bend knees, lowering into a squat.

C. Pause at the bottom, then push back up to stand, and simultaneously switching to hold each other's left hands.

Repeat for 40 seconds. Rest for 20 seconds.

Partnered Leg Lift

A. Stand side-by-side, one arm around each other's backs.

B. Raise outer leg out to the side as high as possible without shifting hips; keep inner leg straight and knee soft.

C. Lower leg to return to start.

Repeat for 40 seconds. Rest for 20 seconds. Switch sides; Repeat.

Side Lunge

A. Start standing with feet together.

B. Keeping left leg straight and both feet pointing forward, step right leg out as far right as possible, bending knee and lowering hips into a lunge.

C. Push off right foot to return to start. Repeat on the other side.

Continue alternating for 40 seconds. Rest for 20 seconds.

Windmill

A. Stand with feet hip-width apart, arms out to sides to start.

B. Bend right knee, hinging at the hips to cross left arm in front of body, reaching for the outside of the right leg. Return to start.

C. Repeat on the other side, bending left knee, crossing right arm in front of body to outside of left leg. Return to start.

Continue alternating for 40 seconds. Rest for 20 seconds.

Woodchopper

A. Stand with feet wider than hip-width apart, a dumbbell horizontally in both hands in front of hips.

B. Squat, rotating torso toward left, bringing weight outside the left knee.

C. Stand, pivoting on left foot, rotating torso to the right and powerfully driving weight above right shoulder. 

Repeat for 20 seconds. Rest for 10 seconds. Switch sides; Repeat.

Biceps Curl

A. Stand with feet hip-width apart, tailbone tucked, holding dumbbells by sides with palms forward.

B. Lift weights up to shoulders, squeezing biceps.

C. Lower slowly back to start.

Repeat for 40 seconds. Rest for 20 seconds.

Dead Bug

A. Lie face-up on the floor with legs in tabletop, calves parallel to the floor, arms extended toward the ceiling. Holding a dumbbell in each hand, palms facing in.

B. Extend one arm overhead, bicep by ear, and extend the opposite leg toward the floor, hovering an inch off the ground.

C. Return to start. Repeat, lowering the opposite arm and leg.

Repeat for 40 seconds. Rest for 20 seconds.

Punch

A. Stand with feet hip-width apart, holding a dumbbell in each hand.

B. Twist torso and punch right arm across body toward left side.

C. Twist torso and punch left arm across body toward right side.

Repeat for 40 seconds. Rest for 20 seconds.

Row

A. Stand with feet hip-width apart, holding a dumbbell in each hand, knees slightly bent. Hinge at the hips to send butt back, keeping back flat. Lower dumbbells to the floor until arms are straight to start.

B. Pull shoulders down and away from ears. Squeeze shoulder blades together, brace core, draw belly button toward the spine, and slowly bend elbows to pull dumbbells back toward hips. Keep elbows tight next to body.

C. Lower dumbbells to return to start.

Repeat for 40 seconds. Rest for 20 seconds.

Squat to Press

A. Stand with feet hip-width apart, holding dumbbells at sides. Bend elbows and bring the weights to shoulder height to start.

B. Send hips back and bend knees to lower down into a squat.

C. Push into feet to stand and press weights directly overhead.

D. Lower the weights back to shoulder height while simultaneously lowering into a squat to begin the next rep.

Repeat for 40 seconds. Rest for 20 seconds.

Reverse Lunge

A. Stand with feet together, holding dumbbells at sides.

B. Take a big step backward with the right foot, keeping hips square to the front and pelvis neutral. Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.

C. Press into the mid-foot and heel of the left foot to stand, stepping right foot up to meet the left.

D. Repeat on other side, stepping back with left foot, then pressing into mid-foot and heel of right foot to return to start.

Continue alternating for 40 seconds. Rest for 20 seconds.

Lunge Pulse

A. Stand with feet together, holding dumbbells at sides.

B. Take a big step backward with the right foot, keeping hips square to the front and pelvis neutral. Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.

C. Holding this position, pulse, raising up and down a few inches.

Repeat for 20 seconds. Rest for 10 seconds. Switch sides; Repeat. 

Back Leg Lift

A. Start standing with feet together.

B. Raise left leg back as high as possible without shifting hips; keep right leg straight and knee soft.

C. Lower left leg to return to start.

Repeat for 20 seconds. Rest for 10 seconds. Switch sides; Repeat. 

Plié Squat

A. Stand with feet slightly wider than shoulder-width apart, dumbbells racked at shoulders, toes turned out. Tuck tailbone under and contract glutes.

B. Lower body into a plié squat as low as possible without allowing knees to creep past toes.

C. Hold for 2 seconds, then stand to return to start.

Repeat for 40 seconds. Rest for 20 seconds.

Side Pull

A. Stand with feet together, holding dumbbells together with both hands in front of chest.

B. With a soft bend in the left knee, step right leg back and extend dumbbells diagonally forward and up, forming a straight line from dumbbells to right foot.

C. Drive right knee to chest while twisting torso to bring dumbbells outside right leg.

D. Extend arms and right leg to return to start.

Repeat for 20 seconds. Rest for 10 seconds. Switch sides; Repeat.

Serve the Platter

A. Stand with arms at sides and elbows bent at 90-degree angles (forearms pointing forward), holding a dumbbell in each hand, palms facing up.

B. Keeping elbows bent and shoulders back, rotate arms to bring dumbbells out to sides.

C. Rotate arms to bringing dumbbells in front of the body to return to start.

Repeat for 40 seconds. Rest for 20 seconds.

Back Fly

A. Stand with feet hip-width apart, right leg about 3 feet behind left, holding dumbbells with palms facing each other. Bend forward at the hips, extending arms toward ground diagonally just in front of the left knee.

B. Keeping shoulder back, slowly open arms straight out to sides to shoulder level, contracting upper back muscles.

C. Slowly lower weights to return to start.

Repeat for 40 seconds. Rest for 20 seconds.

Forward Lunge to Twist

A. Stand with feet hip-width apart, dumbbells racked at shoulders.

B. Step right foot forward into a lunge and twist torso to left.

C. Stand up on left leg, lifting right knee at a 90-degree angle. Twist torso to right. Lower right foot and untwist to face forward.

D. Repeat on other side, lunging forward on left foot and twisting to the right, then standing up on right leg and twisting torso to left.

Continue alternating for 40 seconds. Rest for 20 seconds.

Around the World

A. Stand with feet together, holding dumbbells at sides, palms facing forward.

B. Raise arms out to sides and then overhead.

C. Lower arms to sides with control to return to start.

Repeat for 40 seconds.

Happy Mother's Day!

The Mother’s Day holiday in the United States wasn’t born out a desire to simply treat mothers to a day off or buy gifts. It essentially began as a women’s movement to better the lives of other Americans.

The creation of a national Mother’s Day is primarily attributed to three women: Ann Reeves Jarvis, Julia Ward Howe, and Ann’s daughter, Anna M. Jarvis.

Mother’s Day endures and evolves. Just as Mother’s Day was the creation of multiple women, the modern Mother’s Day celebrates the varied roles of mothers today. We commemorate the many ways mothers have fought to better the lives of their children, from social welfare to non-violence. We also honor the way mothers have raised and nurtured their children with love and courage.

May Food Holidays

May 1: National Chocolate Parfait Day

May 2: National Truffles Day & World Tuna Day

May 3: National Chocolate Custard Day & National Raspberry Tart Day

May 4: National Homebrew Day, National Orange Juice Day & National Candied Orange Peel Day

May 5: Cinco de Mayo & National Hoagie Day

May 6: National Crêpes Suzette Day & International No Diet Day May 7: National Roast Leg of Lamb Day

May 8: National Coconut Cream Pie Day, National Empanada Day & Have A Coke Day

May 9: National Butterscotch Brownie Day & National Moscato Day

May 10: National Shrimp Day

May 11: National Eat What You Want Day

May 12: National Nutty Fudge Day

May 13 National Apple Pie Day, National Fruit Cocktail Day, International Hummus Day & World Cocktail Day

May 14: National Buttermilk Biscuit Day

May 15: National Chocolate Chip Cookie Day & World Whiskey Day

May 16: National Coquilles Saint Jacques Day

May 17: National Cherry Cobbler Day

May 18: National Cheese Soufflé Day

May 19: National Devil’s Food Cake Day & World Baking Day

May 20: National Quiche Lorraine Day & National Pick Strawberries Day

May 21: National Strawberries and Cream Day

May 22: National Vanilla Pudding Day

May 23: National Taffy Day

May 24: National Escargot Day

May 25: National Brown-Bag-It Day & National Wine Day

May 26: National Blueberry Cheesecake Day & National Cherry Dessert Day

May 27: National Grape Popsicle Day

May 28: National Brisket Day May 28: National Hamburger Day

May 29: National Coq Au Vin Day

May 30: National Mint Julep Day

May 31: National Macaroon Day

Read more at: https://www.thenibble.com/fun/more/facts/holidays-may.asp

Tulips

Tulips (Tulipa) form a genus of spring blooming perennial herbaceous bulbiferous geophytes (having bulbs as storage organs). The flowers are usually large, showy and brightly colored, generally red, pink, yellow, or white (usually in warm colors). They often have a different colored blotch at the base of the tepals (petals and sepals, collectively), internally.

Because of a degree of variability within the populations, and a long history of cultivation, classification has been complex and controversial. The tulip is a member of the lily family, Liliaceae.

Tulips are the most colorful of all spring flowers. They are also one of the easiest flowers you'll ever grow. Just plant the bulbs in fall for blossoms the following spring.

Planting Tulips

Sun and Shade: Tulips are remarkably versatile and will grow in sun or part shade.

Hardiness Zone: Tulips are winter hardy in growing zones 3-8. 

Soil Conditions: Tulips should be planted in good soil that is well-drained and never soggy. Peat moss or compost may be added to help improve drainage. In areas with heavy soil, consider planting tulips in a raised bed.

Entryways and Borders: Tulips will fill your yard with color long before most other plants have emerged from their winter sleep. Create a warm welcome by planting a bed of tulips along your front walk or in front yard flower beds.

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.

Six Steps to Weight Loss

Mother Jai's new online course for achieving a healthy body weight without following a strict diet or stressing over more fitness routines. We discuss the basics of better sleep, stress relief, using herbal remedies and Aromatherapy for better health, and mental health practices that are known to improve outcomes.

Learn more here.

Sign-Up Here.

Mother Jai's Remedies

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Mother Jai's Fitness

Mother Jai's Fitness

 
The NATURE of Movement and Meditation.

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Silver Sneakers and RenewActive sponsored classes.

Including Chair Yoga, SS Classic & Aerobic Flow

Wednesdays, Fridays & Saturdays

 

 

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Mother Jai's

PO Box 1975 Arvada, CO 80001

info@motherjai.com

VM/Text 720-336-1413

 

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