Mother Jai’s provides fitness classes for people who are less capable. Jennifer created these unique classes for people who want exercise but cannot stand or maintain their balance while moving. They are various full body warm-up and exercise routines that can be done from any chair, wheelchair, or even the couch. Anyone of any ability can participate and enjoy these exercises.
Jennifer has been instructing Senior Fitness classes in Adult Day Programs, Nursing Home, Independent and Assisted Living Communities since 2013. She is an ACE Certified Group Fitness Instructor, Silver Sneakers Approved and Certified Instructor and RenewActive endorsed instructor. She also holds a Integrative Aromatherapy Certification and a Bachelor’s of Science in Integrative Therapies.
Join Jennifer, Mother Jai, Lawson on YouTube for recorded videos of all of her routines.
Many of us are always on the look out for new and better ways to be healthy and happy. What we don’t realize is, there isn’t a new and better way. Health and wellness are so individualized that the process of obtaining it must be personalized. We all know there are common elements that create health and wellness. These elements are essential components of health and include diet, exercise and mental simulation. Each of those elements vary greatly by individual.
Our health and wellness as we age depend greatly on the choices we make when we are younger. Everything we do to our bodies as we grow up catches up with us as we grow old. Yet there are choices we can make that can reduce the damage we have done. There are many examples of people healing themselves through drastic lifestyle changes.
Personal health and wellness depends completely on three basic factors. What we put into our mind and body controls what we get out of them. Finding balance between the ‘good’ and the ‘bad’ intake helps the body to maintain balance or homeostasis. Using our body and mind every day ensures both will continue to work for us far into the future.
We Get Out of Our Body What We Put Into It
At the base of everything, our physical and mental function depend totally on how we nourish the body. If we are filling out gut with hydrogenated oils (trans fats) and highly processed grains and sugars (simple carbohydrates) we are missing out on essential nutrients. Essential nutrients are those necessary for healthy and balanced mental and physical function.
We see them listed all of the time on our multivitamins. What we don’t realize is that we only absorb about 10-20% of the nutrients in a multivitamin, even with food. We must get a natural combination of nutrients that are already optimized for complete absorption. These natural combinations of nutrients come from WHOLE and FRESH foods, NOT fortified and reconstituted foods.
Fresh Whole Foods
We all should know what fresh foods are. These are foods that are raw when you consume them or prepare them for cooking. They include, of course, raw meat and produce, but can also include raw oils, honey, grains, nuts and seeds. These foods have not been processed in any way so they contain a wide variety of nutrients that are easily absorbed and utilized by the body.
We are not considering where these foods were grown or how they were fertilized or nourished. We are only comparing fresh and raw foods to processed and packaged convenience foods. There is considerable difference in the nutrient density of organic foods as compared to commercially grown or GMO crops. The difference is not always cost effective for the average family.
Raw foods are the more nutrient dense than processed foods, plain and simple. Nutrient density is determined by the amount of nutrients by weight that you obtain from the food when consuming it. Some nutrients are always lost in the cooking or packaging process. Go raw first. Then if you don’t like the taste, try it cooked. Home cooked foods are still more nutrient dense than processed and packaged convenience foods. Even home made chocolate chip cookies.
Taking the time to prepare and cook raw foods at home not only helps you to use your mind to think and do but also helps you to control your weight. This is because you know exactly what is going into your body and you are burning calories while preparing it. Learning new recipes and techniques can help stimulate your mind while nourishing your body.
Maintaining Our Mental Health
Our mental health does rely on our nutrient consumption, especially as we age. The more nutrients we consume and utilize at a younger age the healthier our brain cells will be for longer. In other words, nutrition is one large part of the fountain of mental youth.
Beyond nutrition our mental health also depends on how we use our brain throughout life. If we use our brain for more than television and social media we find it lasts longer and functions better overall. This can be anything from painting to reading, playing music to sculpting, or dancing to day dreaming. Anything you put your mind to. To invent, create and inspire is to develop new pathways and strengthen connections in the brain.
Devoting yourself to learning something new every day will ensure your brain continues to do everything you and your body need it to do.
Finding Balance
Sometimes finding balance is hard. We struggle to be ‘good’ about our choices in lifestyle and diet. ‘Good’ is a broad word and it can mean very different things for different people. To help us determine better ways to be healthy we will leave out the terms good and bad and maybe consider them as more and less. We can have more fresh, raw and unprocessed foods and less fast and convenient foods. We can drink more water and less coffee or soda. We can read more books and watch TV less. We can exercise more and sit less.
Choosing the more side, you really do get more; more food, more water, more activity, more learning, more experiences. Making these choices are all individualized and yet they follow all of the same basic rules. Feed your body and mind more. Yes more!
Aroma Spray – 8oz Spray
Water based sprays with 5% essential oils for personal Aromatherapy.
With Mother Jai’s Natural Products and your healthy lifestyle choices you can get a lot more out of your health and wellness. Aromatherapy is a great natural way to boost immune function, soothe mental stress, and heal bodily injury. Without chemical preservatives or stabilizers. Without interfering with treatments that are already working for you.
A common, painful condition affecting the lower portion of the spine. This is one of the most common musculoskeletal disorders that plagues the population and is said to be the second most common complaint doctors hear from patients.
What can cause lower back pain?
Most acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components of the back (the spine, muscle, intervertebral discs, and nerves) fit together and move. Some examples of mechanical causes of low back pain include:
Congenital Differences:
Skeletal irregularities such as scoliosis (a curvature of the spine), lordosis (an abnormally exaggerated arch in the lower back), kyphosis (excessive outward arch of the spine), and other congenital anomalies of the spine.
Spina bifida which involves the incomplete development of the spinal cord and/or its protective covering and can cause problems involving malformation of vertebrae and abnormal sensations and even paralysis.
Injuries:
Sprains (overstretched or torn ligaments), strains (tears in tendons or muscle), and spasms (sudden contraction of a muscle or group of muscles)
Traumatic Injury such as from playing sports, car accidents, or a fall that can injure tendons, ligaments, or muscle causing the pain, as well as compress the spine and cause discs to rupture or herniate.
Degenerative Problems:
Intervertebral disc degeneration which occurs when the usually rubbery discs wear down as a normal process of aging and lose their cushioning ability.
Spondylosis the general degeneration of the spine associated with normal wear and tear that occurs in the joints, discs, and bones of the spine as people get older.
Arthritis or other inflammatory disease in the spine, including osteoarthritis and rheumatoid arthritis as well as spondylitis, an inflammation of the vertebrae.
Sciatica (also called radiculopathy), caused by something pressing on the sciatic nerve that travels through the buttocks and extends down the back of the leg. People with sciatica may feel shock-like or burning low back pain combined with pain through the buttocks and down one leg.
Spinal stenosis, the narrowing of the spinal column that puts pressure on the spinal cord and nerves
Spondylolisthesis, which happens when a vertebra of the lower spine slips out of place, pinching the nerves exiting the spinal column
Herniated or ruptured discs can occur when the intervertebral discs become compressed and bulge outward
Osteoporosis (a progressive decrease in bone density and strength that can lead to painful fractures of the vertebrae)
Non-spine sources:
Kidney stones can cause sharp pain in the lower back, usually on one side
Endometriosis (the buildup of uterine tissue in places outside the uterus)
Fibromyalgia (a chronic pain syndrome involving widespread muscle pain and fatigue)
Tumors that press on or destroy the bony spine or spinal cord and nerves or outside the spine elsewhere in the back
Pregnancy (back symptoms almost always completely go away after giving birth)
What are the symptoms of lower back pain?
Stiffness: It may be tough to move or straighten your back.
Posture problems: Many people with back pain find it hard to stand up straight.
Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably.
Back pain can range in intensity from a dull, constant ache to a sudden, sharp or shooting pain. It can begin suddenly because of an accident or by lifting something heavy, or it can develop over time as we age. Getting too little exercise followed by a strenuous workout also can cause back pain.
There are two types of back pain:
Acute, or short-term back pain lasts a few days to a few weeks. Most low back pain is acute. It tends to resolve on its own within a few days with self-care and there is no residual loss of function. In some cases a few months are required for the symptoms to disappear.
Chronic back pain is defined as pain that continues for 12 weeks or longer, even after an initial injury or underlying cause of acute low back pain has been treated. About 20 percent of people affected by acute low back pain develop chronic low back pain with persistent symptoms at one year. Even if pain persists, it does not always mean there is a medically serious underlying cause or one that can be easily identified and treated. In some cases, treatment successfully relieves chronic low back pain, but in other cases pain continues despite medical and surgical treatment.
Alleviating Low Back Pain
In some instances, completely eradicating low back pain may not be feasible, so the focus should be on improving function and reducing pain. It is important to inform your client that pain reduction and improved function may not be immediate and may take several months to become evident.
Avoid the following movements so as not to exacerbate pain in the low back:
Rapid twisting, forward flexion or hyperextension
Unsupported forward flexion
Simultaneously lifting legs while lying prone or supine
Twisting at the waist with feet turned
In physical training:
Be aware of proper posture and alignment
learn how to adopt and maintain a neutral spine
learn to be aware of lumbar spine, abdominal bracing and glute activation
Monitor discomfort and regress or cease exercise, if necessary
Exercises to Strengthen the Core and Alleviate Back Pain
Start with one set and increase to two to three sets as tolerated and as function improves the recommended range for muscular endurance is 12-16 reps depending on your fitness level and low back pain. Start with fewer repetitions when inexperienced until you can work up to the muscular endurance repetition range.
Wall Roll: Improves torsional control and encourages abdominal bracing through co-contraction
Assume plank position with both elbows planted on a wall
Abdominals are braced
While on the balls of the feet, pivot, pulling one elbow off the wall
Avoid any motion at the spine while the movement occurs
Work up to approximately 10 repetitions
Clamshell Exercise: Retrains the gluteals, which is important for improving back health
Lie on the side, and anchor the thumb on the anterior superior iliac spine
Reach around with the fingertips and position them to land on the gluteus medius
Keeping the heels together, open the knees like a clamshell
The position of the fingertips on the gluteus medius should allow the client to feel glute activation
Side Bridge: Targets lateral muscles, which are important for optimum spinal stability
On the side of the body, place elbows under the shoulder
Elevate hips and knees off the ground
Perform regression with knees on the ground if this is too much for your client
Hold for 20 seconds
Bird Dog: Safely and effectively develops spinal extensors
Begin on all fours, hands under shoulders and knees under hips
Extend opposite arm and leg (hold position as tolerated by client)
Work up to holding extended position for seven to eight seconds on each side
Glute Bridge: Improves core stability via glute activation
Balance is defined as an even distribution of weight enabling someone or something to remain upright and steady.
Sway is the horizontal movement of the center of gravity even when a person is standing still.
Maintaining balance requires coordination of input from multiple sensory systems including:
Vestibular system: sense organs in the ears that regulate equilibrium; directional information as it relates to head position
Somatosensory system: information from skin and joints (pressure and vibratory senses); spatial position and movement relative to the support surface; movement and position of different body parts relative to each other
Visual system: Reference to verticality of body and head motion; spatial location relative to objects
Aging and Balance Impairment
Decline in flexibility and fluid viscosity within the vestibular system reduces its ability to regulate equilibrium.
Decline in flexibility and nerve conduction in joints leads to reduction in mechanical stability.
Decline in muscle and connective tissue or ligament strength can lead to functional instability
Decline in balance is the strongest predictor of falls and one in three people 65 and over will fall each year.
Balance Test
This test is designed to determine the basic balance of an individual.
Begin by standing straight behind a chair with eyes open and weight even between feet.
Resting your hands on the back of the chair, continuing to stand up straight, close your eyes.
If you sway with your eyes closed it likely means that you are off balance.
Ways to Support Balance
Exercise regularly. It is important that the exercises focus on increasing leg strength and improving balance, and that you get more challenging over time. Tai Chi programs are especially good.
Ask your doctor or pharmacist to review your medicines—both prescription and over-the counter—to identify medicines that may cause side effects or interactions such as dizziness or drowsiness.
Have your eyes checked by an eye doctor at least once a year and update your eyeglasses to maximize your vision. Consider getting a pair with single vision distance lenses for some activities such as walking outside.
Make your homes safer by reducing tripping hazards, adding grab bars inside and outside the tub or shower and next to the toilet, adding railings on both sides of stairways, and improving the lighting in their homes.
Get adequate calcium and vitamin D—from food and/or from supplements.
Do weight bearing exercise. Mild weight-bearing exercise, like walking or climbing stairs, helps slow bone loss from osteoporosis and increase muscle strength.
The other benefits of multi-component exercise programs include:
Faster reaction time. This can help you keep yourself upright if you start to fall by putting out an arm quickly to grab something stable.
Improved coordination. This can directly help prevent falls but can also help you roll rather than crash as you go down.
More muscle. Stronger and larger muscles can buffer the impact of a fall, providing some protection to bones and joints.
Stronger bones. Resistance exercises strengthen bones, and stronger bones are more resistant to fractures.
Better brain function. Regular exercise helps maintain brain function with age. Clearer thinking may help you avoid situations that increase fall risk.
Seated Balance Techniques
Building balance while remaining safely seated. These practices are accomplished while sitting with your back straight, feet flat on the floor, and chin parallel to the floor. These exercises help to improve stomach and back strength, reducing back pain and improving balance.
Seated Abdominal Strengthening
Sitting up straight, feet flat on the floor, hands resting on knees.
Breathing in slowly through the nose; slowly raise arms up to shoulder height, palms facing down, keeping back straight.
Hold arms at shoulder level while holding breath for count of two.
Breathing out slowly through the mouth; slowly lower arms back down, palms on knees while keeping your back straight.
Pause while holding your breath for a count of 2 and repeat the process at least 5 times.
Seated Side Strengthening
Sitting up straight, feet flat on the floor, hands resting on knees.
Breathing in slowly through the nose; slowly raise left arm up over the head and arch to the right.
Hold arm above head while holding breath for count of two.
Breathing out slowly through the mouth; slowly lower arm back down, palm to knee while returning your to back straight.
Pause while holding your breath for a count of 2 and repeat the process with the right arm and repeat both sides at least 5 times.
Seated Twist
Sitting up straight, feet flat on the floor, hands resting on knees.
Breathing in slowly through the nose; slowly turn to the left with both hands resting on the left arm of the chair, sitting up straight while twisting, head turned and eyes looking left.
Pause while holding your breath for a count of 2.
Repeat the process with the right arm with head turned right and repeat both sides at least 5 times.
Seated Reach
Sitting up straight, feet flat on the floor, hands resting on knees.
Breathing in slowly through the nose; slowly reach across your chest with your left arm, keeping your right arm down with palm resting on knee, sitting up straight while twisting, resting left elbow on right armrest while facing forward, eyes looking straight.
Pause while holding your breath for a count of 2.
Repeat the process with the right arm on left armrest with eyes looking straight ahead and repeat both sides at least 5 times, breathing and twisting.
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. Based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. Vary your progressive resistance training program every six to eight weeks to maintain improvement.
High Weight/Low Reps vs. Low Weight/High Reps
High reps at a low weight increases your heart rate and produces a cardio effect to help burn calories and fat. High reps build muscle endurance, which supports muscles while working under stress. This type of weight training can supplement endurance training.
Heavy weights at low reps break down muscle fibers, and the body builds muscle and increases muscle mass by repairing these fibers. Increased muscle mass elevates metabolism, which helps your body continue to burn calories long after your workout. Heavy lifting also strengthens bone density, which can reduce the risk of breaks and fractures as you age. If you lift heavy, you test your mental strength as well.
Momentum of Movement – Slow vs. Fast Contraction
During weight training, momentum can be disadvantageous, and potentially injurious. It can reduce the effectiveness of the work being done by recruiting other muscles to take over, and it can lead to unnecessary chronic wear and tear of the ligaments and joints.
The speed at which the joint is moved during the muscle contraction directly effects the stability and strength of connective tissues and their joint attachments. Slow and controlled contractions focus muscle movement, protect joint capsules and increase bone density. Faster movements use momentum in muscle movement, thus reducing the action of the muscle involved and reducing the benefits of the movement.
One sure-fire way to minimize excess use of momentum is to place a greater focus on time under tension during your reps and sets. This can be accomplished by choosing a weight that will make it necessary to slow down the speed of movement during exercise. This does not necessarily mean exercising with slow movements, it just means using enough of a load that you are not swinging the arms around like a bird during your set.
Time Under Tension (TUT)
Time under tension (TUT) is the amount of time a muscle spends under a given load. When used effectively, it can help to increase the metabolic response, and can ultimately lead to greater muscle growth. A common school of thought is a lifter needs between 60-90 seconds of TUT if the goal is hypertrophy (greater muscle size).
Mechanisms of Muscle Growth
Muscle Tension: additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth factors that include mTOR activation and satellite cell activation.
Muscle Damage: local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite cells to jump into action.
Metabolic Stress: causes cell swelling around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells.
Hormones: another component largely responsible for muscle growth and repair because of their role in regulating satellite cell activity. Insulin Growth Factor (IGF)-1, in particular Mecho-Growth Factor (MGF) and testosterone are the most vital mechanisms that promote muscle growth.
Why Muscles Need Rest to Grow
If you do not provide your body with adequate rest or nutrition, you can reverse the anabolic process and put your body into a catabolic or destructive state. The response of muscle protein metabolism to a resistance exercise bout lasts for 48-72 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy. Keep in mind there is a certain limit on how much your muscles can grow dependent on gender, age, and genetics.
Nutrition for Muscle Growth
Eat Breakfast: gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets are omelets, smoothies and cottage cheese.
Eat Protein: You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g (1lb) of body-weight. That’s 200g/day if you weigh 91kg (200lb). The easiest way to get this amount is to eat a whole protein source with each meal.
Eat Fruits & Vegetables with Every Meal: Most of them are low calorie, you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fiber which helps digestion.
Eat Healthy Fats: Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats, hydrogenated oils and margarine. Healthy fats are found in grass fed butter, avocados and olive oil. Coconut oil is a highly saturated fat and should be consumed cautiously.
Eat Carbs Post Workout: essential for restoring glycogen levels in muscle tissues and assisting in muscle growth during rest. This includes honey, rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs (sugar, white bread) and eat whole grains.
Drink Water: dehydration impairs muscle recovery. Ensure proper hydration through regular water consumption and pre and post workout hydration. Citrus fruits in water can provide natural electrolytes and assist in proper hydration.
Eat a Variety of Foods: the best way to get proper nutrition is to eat a variety of whole foods that have been minimally processed.
