Category: fitness

articles related to exercise tips

Family, Fun, and Fitness!

Family, Fun, and Fitness…

You may be wondering what family, fun, and fitness all have in common? I believe the family that plays together stays together..Getting those endorphins kicking in by physical activity or getting plenty of fresh air and vitamin D was not something you had to put on your “To Do List” as a kid.  As a matter of fact, it was just part of being a kid, right?

Think about the word play and what comes to mind? Running, laughing, not having a care in the world? This is a time set aside to be childlike. We need to learn from our children and join them in their fun. This is a great way to accomplish two things at once. #1 Spending time with our family. #2 Getting our playing in. I am using the word playing rather than exercise, because this is a P.G. post and for some exercise is a cuss word. LOL

Everyone likes to play, but not everyone one likes to exercise. Either way this is a great chance to let your hair down and be a big kid. You’re teaching your kids to be active and they are teaching you how to not be too serious all the time.

These are a few of the activities that our family enjoys doing together. The kids love to jump on the trampoline, but it seems to give them more joy if they can laugh at me jumping with them, not to mention I get some laughs myself. The Bible tells us in Proverbs 17:22:  “A merry heart does good like a medicine”. 

Here is some great information on some of the health benefits of rebounding. Riding bikes is also a great way to get the heart rate up. Another family favorite in our house is Rollerblading. This is what I call playing. The first time we tried rollerblading–I think we may have laughed till we cried. Be sure to start on flat ground and with helmets and pads.

Another way to engage in playing with the family indoors is a place like Sky Zone indoor trampoline park. This is a great idea for cold or rainy days. A game of kickball is sure to get you moving as well as giving your kids a few giggles at your expense, of course. Even taking them to the park and playing with them on the playground can get the heart rate up.

My boys love playing tag–just be sure to stretch first. When competition arises, we make our bodies move quicker than normal and could pull something. The more you play with your kids, the more you will be able to. These are just a few ideas on how to incorporate family, fun, and fitness into your every day life. If you found this blog helpful or would like to share any family, fun, and fitness ideas you may have be sure to comment!

To Your Health,

Jenay Green

 

When Exercise Is The Last Thing You Feel Like Doing

When exercise is the last thing you feel like doing

So what do you do when exercise is the last thing you feel like doing? This is hard, friends, I know from personal experience when you don’t feel well it is not easy to make yourself workout.

When you wake up with vibrant energy and are healthy it can be fairly simple to go for a jog, a walk, or hit the gym,right? On the other hand, if you feel tired, sluggish, or are hurting in your body it may be the last thing you feel like doing.

A catch 22. You think, I will exercise when I feel better, but to feel better you need exercise. I suffered from Adrenal Fatigue and exercise was the last thing I felt like doing, trust me. The thing I had to realize was walking was the best exercise for me in this season.

Sometimes we get caught up in what others say that exercise looks like and if we don’t achieve that it may make us feel defeated.Let me tell you something, that is a lie! Anything you do to get yourself moving in any way is progress,friends.

Change the way you think! 

Start renewing your mind to think that you are able to change and that each step in the right direction is a victory. Don’t conform to what others opinions are of you or what they think working out is. People are not in your shoes, and therefore have no IDEA of what you are personally going through or what challenges you may be facing.

Confess where your going, not where you are!

Start declaring over yourself that you are going to take care of this body God blessed you with. Pray for strength to be a good steward and for wisdom about what type of exercise you need for the place you are in today. God knows, he sees all, therefore who better to ask?

Find a reason beyond yourself, and keep those goals in plain view!

  1. Be a better servant unto God
  2. Be a stronger wife and mother
  3.  More energy to enjoy my kids
  4. Live longer to enjoy grandchildren
  5.  More productive in my job
  6. An example for others
  7. Teach my children discipline over their body
  8. (You fill in the blank)

Make a decision to start today!

You are the only one who can decide to make it happen, it is up to you. Focus on what you can do today and do it! Whether it is as simple as a walk down your driveway,or a walk through the park, a bike ride, or just lifting your arms over head(if your are unable to get up) just do it!

Small steps can lead to big change if you are consistent. Each day celebrate your success! Subscribe to this blog and I will send you my FREE e-book, “Best Trainer Tips Revealed” for more encouragement and easy at home workouts!

Comment below if you would like to add to the conversation and share if this helped you in any way.

To Your Health

Jenay Green

Your Not A Failure! Do Not Quit!

Your Not a failure. Do not quit!

Sometimes we feel like a failure when we stumble in our way. That is a lie. You are not a failure unless you quit trying! I can not tell you how many times I have fallen flat on my face and had to get up and keep moving.

When it comes to diet and exercise this is an area that I have failed so many times over the years. It is so stinking hard! All the food temptations that we have. I mean you would think someone is trying to sabotage us, right!

The commercials for food, the bill boards at every corner, the junk food at the check out lines. Come on people, help a brother(or Mother in this case) out! Our self-control is being tested at every turn.

I can do so good for awhile, then people start telling you that you have lost weight or you are feeling your cloths loosen up a bit and then it all starts. Well, a little sugar never hurt anyone, right? A little success and we want to celebrate.

I know a little sugar in moderation is fine, but when I get started it is downhill from there. Sugar is so stinking addicting!

I don’t know about you ,but when I get off track in one area, it has a trickle affect. I may skip a day of walking, then two, then a week, so on so forth. I will say I am only going to have sugar on special occasions, then weekends, then it becomes a daily habit!

I want you to know your not alone, friend, your not a failure, don’t quit! Life is all about learning from our experiences and mistakes. What to do different next time around, for more success.

Some of us have to go around the same mountain a few times before we realize, wow I keep getting the same results and that is the definition of insanity!

As much as we have the temptations all around us, we also have more tools than ever before for staying on track with health and fitness goals. It really is where you choose to focus and your perspective.

I am confessing to you, that I have again stumbled in my way, but I am getting up and moving forward, for you and for me. Every day think carefully about the choices you make. Ask yourself, “Is this taking me closer to my goals or further away”?

If you have stumbled, you are not alone, I encourage you to pick yourself up and look ahead to the good choices you are getting ready to make! Please leave a comment below with one encouraging word, idea, or recipe to help us all stay on track. We need each other, friends!

To Your Health,

Jenay Green

Whole and Healthy, or Selfish Ambition?

Whole And Healthy, Or Selfish Ambition?

This is a question often in my mind: Do you want to be whole and healthy, or is this selfish ambition?  I have to stop and assess where I am emotionally, mentally, spiritually and physically.

If there is any frustration involved or I’m constantly “looking” for change in my physical body, then that is a red flag for me. This has been a struggle for me most of my adult life.  I learned to love working out about 15 years ago now, but it became more of a vanity issue for me rather than being healthy.

Therefore I trained excessively to the point that I was never really happy, and it was really hard for me to maintain that “look”–you know the one where you hope to achieve the look of the fitness girl on the cover of the magazine. That takes major discipline. Focusing on being fit and healthy rather than achieving a certain look can be freeing!

I realized about 10 years later that yes, I may be a little stubborn!  I didn’t need to compete with anyone else, only myself and what “healthy” and whole looks like for me. I started to focus on where I am in this moment rather than what I’m not .

What are your motives behind being healthy? The truth is that we will always be changing and growing. The challenge is if we are going to enjoy the journey.  Making small adjustments to your diet and exercise program is key.

Taking out the foods that aren’t making you feel good and replacing them with whole foods that will not only rev your metabolism, but will also give you great energy and revitalize your skin!  So this month let’s focus on making small exchanges rather than taking everything out at once. This will also prepare you for the next post!

A great place to start would be with our thoughts by replacing negative frustrating thoughts with life filled sustaining thoughts!

Awake each morning and be thankful for this day. I am blessed in this day and in the fruits of my body!

Honor your body by fueling it with power packed nutrients.

Portion control is key; moderation creates balance. We don’t have to complicate this. Stay tuned for the next post where I will be providing sample food plans and will be posting new recipes for you all to try and keep you on track.

Here’s to your healthy, happy ,whole new you!

Enjoy your journey….

Lots of Love,

Stef

 

Motivation for working out.

Motivation for working out?

I know how you feel. Some days it is all you can do to get through the day. To accomplish your daily tasks.

Do you put off workouts until you are overwhelmed or tired? Sometimes it is such a catch 22. You know you will feel better if you work out, but you think I don’t FEEL like working out.

Sometimes the thing we feel like doing the least is actually what will help us the most.I do believe that we all need encouragement from time to time and in some seasons more than others.

If you are in that place right now where the excuses are piling up and your workouts seem to stay on the backburner then my goal is to help you!

First of all ,the same thing does not work for everyone, so don’t try to be like your  friend. If someone seems to be able to find two hours to spend at the gym a day if that is not feasible for you. You need to find something practical that works for you and fits your lifestyle.

Decide ahead of time how much time a day you can carve out for exercise. Do you have 20 min, 30 min, 45 or an hour? This will depend on your schedule. Then make the decision whether or not you will work out at home or in a gym setting.Put it on your calendar.

Some people thrive in a gym setting and others not so much. You are an individual and need to find out what makes you tick. Do you enjoy outdoors or indoor workouts? Are you a morning or evening person?

If you know already that you are too tired after your day to exercise in the evening then go ahead and plan on doing it first thing in the morning before everything else.

I know we all have good intentions, but I for instance am a morning person and if I do not work out first thing no matter how much I plan on doing it later, 9 times out of 10 it NEVER happens.

Find an activity you enjoy. This is a key to consistency.If you enjoy what you are doing then it is fun rather than a chore. I use my walking in the morning as a time to pray, reflect, and have time to myself. With four boys, I cherish that quiet time to myself to rejuvenate.

If you are more motivated when you have a buddy to keep you accountable then go ahead and find someone with the same schedule to meet and workout. This can be great, you are helping someone else and it helps you in the process!

One thing I can tell you is that you will always feel better after a workout. I have never regretted working out, but I have many times regretted not working out. If you need some simple at home workouts check out this post.

Planning ahead and making exercise a priority is a must or you will always find excuses to put it off. Be sure to share below by commenting what tactics have helped you stay encouraged to work out.

To your health,

Jenay Green

 

The key to lasting results from exercise

The key to lasting results from exerciserunning-573762__180

How to get lasting results from exercise may seem like an obvious answer, keep working out, duh! Well as easy as that may sound putting it into practice everyday can be a challenge.

I know we all want to find that one exercise that when we do it(whatever that is) we get some magical weight loss or toned hard body in only ten minutes a day.

If we focus too much on the weight loss we can get discouraged quickly and sometimes that drives us to put expectations on ourselves that we can’t keep long term.

I am sure if that was possible we would stand on our head or do whatever it took in just 10 minutes a day to get that desired result, right? Exercise can be hard work, I know and it can seem like a four letter word for some.

When you think about exercise, do you just get tired thinking about it? Do you find every reason in the world to talk yourself out of it? Does dread and a big sigh come along after you think about how to get a workout in for the day?

If you answered yes to all these questions, then it is time to change your mindset about working out, and to find something you love doing! Think about this, when you were a kid what excited you?

Being outdoors, riding bikes, walking through trails, shooting hoops,playing sports, swimming? We all had things that we did as kids, that got our heart rate up and we had a blast doing it, right?

 It was no chore to sweat and play with our friends for hours was it? You were burning so many calories it may have been hard to keep weight on. This is my challenge for you today my friend. Think about what type of playing (exercise) you can do as an adult?

If you have to, then try something different every week or day(depending on your time) until you find something you love. It will be worth it! Runners, love to run. I do not like running, therefore I have never been committed to it for any length of time.

 If you are not enjoying the activity, but doing it out of pure self will then it just won’t last. This is the key to get lasting results from your exercise is to find something you enjoy and have the mindset of playing, pleasure, and enjoyment.

No matter how good your intentions, when it comes to exercise, you will be much more likely to have lasting results if you enjoy what you are doing.

Sure there will be days when we just have to discipline ourselves to get some sort of a workout, but finding something you love will help you look forward to it and have some fun as well as being committed and consistent.

Please leave a reply if you have any suggestions of  an exercise that you find fun and that you look forward to.

Stay encouraged friend there is something out there you will enjoy and it will be the key to lasting results!

To your health,

Jenay Green

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Motivation for a Healthy Lifestyle

Motivation for a Healthy Lifestylejump-493889__180

My friend, we all need motivation in our lives at times . Do not let that make you feel bad. We need each other in this journey.

I know you want to be healthy, right? O.K. and most of us have a pretty good idea of what it takes to have a healthy lifestyle. So what is stopping you from making the right choices?

Do you feel as if you have failed so many times before, so then what is the point? That is the enemy’s voice wanting you to feel hopeless, and we have all felt that in some area of life!

What is going on in your life today that may be overwhelming you? Do you feel like, “I just can’t’?” Get some quiet time and take an inventory of your life today.

Is there some unresolved issue, a broken relationship, or an unhealthy mindset?

These are all things that can hinder your progress in developing a healthy lifestyle. We all face challenges, but unresolved areas can prevent us from moving forward and can wreak havoc on our health as well.

A healthy lifestyle begins with a healthy spirit and soul. Your mind, will, and emotions (soul) play a major role on the health of your body. For more details on this pick up a copy of my book “A Battle Plan For Cancer”.

It is a decision to create a healthy lifestyle for yourself, but it can be the hardest thing to stick to and not be double minded.

I know we have all said this, I will start on Monday. Then Monday arrives, and then we have a big, fat excuse! The first thing you need to do today is figure out your ‘why’!

 Why do I want to live a healthy lifestyle? Put your ‘why’ on a piece of paper and keep it before you. If you have several ‘whys’, then put them throughout your house, reminders on your phone, etc.

Decide on your why. It may be, I am going to be a better wife, so my husband reaps the benefits, and we will have a healthier marriage as a result. Sometimes we are more motivated, if it helps someone else!

Once you have made a decision then make a list of how you will accomplish this goal.

1. Walking with a buddy

2.Riding bikes with the kids

3. Rollerblading with the family

3.Eating more vegetables and fruits

4. Getting more sleep

5. Going to bed earlier 

6. Getting a sabbath rest

7. Praying and spending more time with God

8. Finding healthy dessert recipes

9. Planning meals ahead

10. Packing a cooler(so I am never anywhere without a healthy) 

If you found any of this information as motivation for a healthy lifestyle , pay it forward by sharing with others. Also leave a reply below and be a part of motivating another. What has worked for you?

To your health,

Jenay Green

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5 quick tips for better health!

5 quick tips for better health!simple step

We all want to be healthy right?. It seems as if everywhere you turn, you are bombarded with health information.Some of this information can be conflicting and leave you scratching your head and confused.

Here are 5 quick tips, that are simple to apply, to help you achieve better health.

1. Drink more water

As simple as this may seem it is vital for your health and the functions of your body. You should aim to have around 6- 8 glasses a day. To get exact numbers based on weight click on this link. If you replace the sugary beverages with water, this one simple step could result in weight loss and better health. Take a look at this post for more information and benefits of drinking more water.

2. Get moving

If you are not an exercise person, then don’t label it as exercise! Sometimes just the thought or sound of that word makes people anxious. Find something you love to get your heart rate up and do it! Playing is what I like to call it and everyone loves to play!

For helpful information on the importance of building muscle and the weight loss connection, I recommend this book by Dr. Don Colbert. It is a very easy read and will equip you for weight loss.

3. Find creative ways to add more fruits and veggies to your daily diet

Do not assume you do not like something until you have tried preparing it several different ways. Some people love eating fruit and veggies and others not so much. Refer back to this post for simple ways to add vegetables to your diet. To create awesome meal replacement smoothies and juices I recommend the Nutribullet.

4. Eliminate fast foods

This is a problem in our society. We are fast paced, which often resorts to choosing fast foods, which can have a negative affect on our health. The only fast food you should have is Gods version (fruits and veggies) and it does not get any faster than that! Fresh whole foods are better for your waist line and your overall health.

5. Find a  whole food supplement

This is a simple way to get an array of your essential nutrients. I started over 11 years ago with a whole food product called Reliv that has had a positive affect on the health of our household. It is amazing what happens when your body gets what it needs! For further information on this nutrition and our personal testimony read our results here and get with me.

Apply these 5 quick tips for better health today, be consistent and you will be on your way to a more healthy you! Remember you did not get in the shape you are in over night, so remember that when changing your habits!

If you found this information useful please remember to share! Be sure to comment below on reply.

To your health,

Jenay Green

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How to get crazy motivated to work out!

How to get crazy motivated to work out!How to get crazy motivated to work out

You may be thinking, nothing will get me crazy motivated to work out, but I challenge you to read this article and re-think that. Working out has a list of health benefits that are virtually endless.

First of all ,working out decreases risk of heart disease.  February being heart health month this is a great time to do your heart a favor and get moving! Exercise can help lower blood pressure as well as cholesterol. I have known people to have elevated blood pressure and retake it after a workout and it have come down.

One of the biggest complaints I hear from people today is that they have no energy. Exercise will increase your energy levels. I hear people say, I am to tired to exercise, but if you just do it, then you will start to feel better and have the energy to exercise!

Cancer is something we all want to take preventative measures for. Exercise can reduce the risk of certain cancers as well as type 2 diabetes. Alzheimer’s Research Center says exercise is one of the best weapons against the Alzheimer’s.

According to Harvard Medical school psychiatrist, John Ratey, exercise is the single best thing you can do for your brain in terms of memory, mood, and learning. Exercise helps prevent Osteoporosis, reduces the risk of falling, and improves cognitive function among older adults.

A University of California study showed fewer signs of ageing in a group of women who performed 45 minutes of exercise over a 3 day period in compared with those who were inactive. If you were not already convinced for all who want to find ways to defy your age, exercise may be your answer!

Exercise also reduces the detrimental effects of stress on the body. It can help reduce symptoms of depression, in some cases as well as anti-depressants. It can also help relieve anxiety and its symptoms.

For all you married couples, that are looking for a spark in your love life, exercise can improve your sex life! This may be just the answer to get your spouses crazy motivated to exercise!

Exercise improves your moods by releasing  feel good chemicals in the brain. After a good workout you also feel a sense of accomplishment which can spill over into other areas of your life. Discipline in one area of life can result in motivation to get more accomplished in other areas of life as well.

Exercise improves your chances to live longer, and can greatly improve your quality of life. Maybe the most obvious and sometimes the biggest motivation for exercise is weight loss. Exercises raises metabolism, improves muscle tone, and sheds unwanted fat.

Consistency and hard work lead to results! I saved the best reason to exercise for last.The inspiration it can give others!

Getting fit can equip us to be better for those around us. We can be better servants for God, better spouses, parents, employees,etc…. Bottom line focus more on all reasons you need to work out and eliminate your excuses!

I hope you are crazy motivated to exercise, and you pay it forward by sharing this article with everyone you know.

To your health,

Jenay Green

 

Sources; Mayo clinic, Harvard T.H. Chan, U.S. News Health, Web M.D

Tips to beating the winter blues!

Tips to beating the winter blues!Tips on beating the winter blues

Whether you have the occasional blues in the winter or you struggle with depression, try these tips that may help alleviate some of your symptoms. First of all, be sure to talk with someone if you are depressed, because, depression can be very serious and may require attention from a professional. 

Exercise releases endorphins that help lift your mood. This involves any activity that gets your heart rate up! You can play with your family, walk with a friend, or lift dumbbells in your living room. Refer to this article for some simple exercises you can do at home without equipment.

Another tip to beating the winter blues is laughter! Everyone loves to laugh, and as serious adults, we tend to forget to make this a part of our routine. The bible states in Proverbs 17:22 A merry heart does good like a medicine. Scientific studies have proven today that this is real wisdom that works!

Another tip for beating the winter blues is in getting outdoors and in the fresh air and sunlight.  The vitamin D we get from the sunshine is serious therapy. Dr. Axe has a great article on vitamin D and how in being deficient leads to many illnesses including depression.

Every sunny day, even in the winter, you should take a brisk walk. Doing this with a partner can give you fellowship and laughter at the same time. Encourage someone else and help yourself in the process. Helping others always lifts your mood!

What you think about has a direct affect on your mood. Dr. Caroline Leaf states that research shows 75%-98% of mental, physical, and behavioral illnesses come from your thought life. The bible tells us in Proverbs 23:7 as a man thinks in his heart so is he. Romans 12:2 also tells us to be transformed by the renewing of our mind.

Our thoughts are a real battle and even though it is a choice what we meditate on, circumstances can make this much more difficult. Try listing all you have to be thankful for, beginning with the simple things that we take for granted daily.

Make sure you are getting plenty of sleep. If you are are having a hard time with sleep, you may be deficient in magnesium, a vital mineral, that has an affect on both sleep and depression.

  Most Americans are deficient in magnesium and our lifestyle choices deplete our levels as well. Stressful situations require more magnesium. Caffeinated beverages cause the body to release extra magnesium. Also, carbonated drinks contain phosphates that flush magnesium out of your system as well.

Refined sugar causes the body to excrete magnesium through the kidneys. With our diets and lifestyle, I would highly recommend a supplement. Several clients I have  worked with have reported feeling better with changing their diet, adding exercise, and supplementation.

If you have any tips for beating the winter blues that have worked for you, please add your voice by leaving a comment below. Help someone today by passing on the information!

To your health,

Jenay Green

How to stay fit during the holidays

                                           How to stay fit during the holidays

How to stay fit during the holidays is a challenge we all have to face. Here are a few tips to keep you on track this year!  With all the festivities it is easy to find an excuse to eat anything and everything. The Christmas season is only once a year so I should enjoy it right? This is true, you should enjoy it, but go ahead and set some parameters.

 Planning ahead is a key to staying fit during the holidays. When you know you will be attending a holiday party plan light meals for the rest of the day. A protein shake for breakfast and a big salad for lunch. Make sure that you eat a little something before you attend, because if you are starving you will overeat!

Plan ahead to get a good workout or some kind of physical activity in during the day. Even if you take a 20 minute power walk or do some squats and push ups. Do not use not having time as an excuse to do nothing at all. We are all busy this time of year so if you miss a workout here or there do not let that get you discouraged to wait until after the holidays to get back on track.

I hear people say, I will start at the first of the year and then become sedentary and overeat throughout December. I have done the same thing and it is just an excuse! Today decide that you will not gain that 5 to ten pounds over the holidays. Be determined to stay fit this Christmas season. If you are working out and eating clean most of the time the occasional treat will not hurt you.

Make this a Christmas to remember! The motivation of staying fit during the holidays should be about your health. Being healthy and feeling good equips you to be a blessing to others and serve!

If you have any tips on staying fit during the holidays please comment below. To your health,

Jenay Green

How to improve health with Pumpkin

                                        How to improve health with Pumpkin


If you are looking for a variety of foods to add to your diet to improve health pumpkin is a great addition They are in season and can be used in many different recipes. Pumpkins are rich in a host of vitamins and minerals that contribute to improved health.

Pumpkins are rich in disease fighting antioxidants.  For radiant skin not only can you ad pumpkin to your diet but it can be used as a mask on your face.

Pumpkins contain a high level of vitamin c which is great for helping protect yourself against the cold and flu season. Pumpkins may also play a role in cancer prevention. With the fatty acids that pumpkin seeds contain as well as them being free of saturated fat and cholesterol they are a heart healthy food.

If you are looking for more energy pumpkin may be just what you need.They have more energy fueling potassium than bananas. For athletes after a hard workout they help restore the bodies electrolytes.

Great news for those looking to add some variety of foods to your weight loss arsenal. Pumpkins are very low in calories as well as high in dietary fiber. The high fiber content will keep you feeling full longer, not to mention the host of nutrients your body is receiving to boost health.

Looking to add more protein?  Pumpkin seeds are a concentrated source of protein. Pumpkins are rich in minerals that are important in improving overall health. Pumpkins are also rich in carotenoids which gives them the bright orange hue.. They are also known for improving the health of your eyes.

Pumpkins seeds also contain an amino acid that is important in production of serotonin. Serotonin plays a role in our moods as well as our sleep. If you have better sleep you will be in a better mood anyway, but good sleep is an important element in maintaining overall health.

Ways to add pumpkin to improve Health

1. Energy boosting smoothie
blend pureed pumpkin with a protein powder, coconut milk and chia seeds.

2. Satisfying trail mix
add raw pumpkin seeds to cashews, almonds, sunflower seeds, raisins or dates and a little sea salt.

3. Salad topper
add raw pumpkin seeds to any salad

4.Roasted vegetable medley
add chunks of pumpkin to your favorite vegetables and roast them cover with olive oil and your favorite spices

5.Roasted pumpkin seeds
cover baking sheet with pumpkin seeds sea salt and olive oil

If you have any great recipes or ideas to add pumpkin to your diet please join the conversation and leave a reply below. To your health,

Jenay Green

NO EXCUSES! GET HEALTHY!

                                             NO EXCUSES! GET HEALTHY!

Today Is the the day. You have a fresh start today and it is time to put aside every excuse. We make excuses every day for the things we do not accomplish. I do not have time to exercise, I can not afford a gym membership, I can not afford to eat healthy, my family will not eat if I cook that way…..etc. Whatever the excuse, No excuses get healthy!

As a wife and mother of four boys from 5 to 16, I know the daily challenges of finding time. The thing about it is we all find time for what is really important to us. Being healthy for your family is just as important as doing it for your own reasons. You will be more productive in everything you do when you are healthy.

The road to better health consists of many challenges in the world we live in today. The reality is that it is hard. It takes effort and there is no quick fix. This society is a microwave society, Give it to me now and fast because I do not have time to wait. This idea of a quick fix and being healthy are not one in the same. The only fast food that equals healthy is what I like to call Gods fast food, and it is called fruit and veggies!

Restaurants are getting on board with finding healthier options, but nothing beats fresh home cooked meals. The money you could save by eating at home could give you the extra to make healthier purchases. Learn to be creative and get the kids involved. Let them pick out a new vegetable at the store and try new ways to cook them. No excuses, get healthy!

Having a budget and eating healthy is also a challenge. Find what is on sale that week and plan meals around that. Aldi has grass fed beef for a reasonable price. I may buy less meat so I can buy the grass fed beef then make a larger serving of beans or a vegetable your family enjoys.The junk food is what we over eat and get addicted to so we can save money by buying less junk food.

 Exercise does not have to be done in a gym! I have worked out at home since I closed my gym, be creative and make exercise fun. Play with your kids! Ride bikes, race with them, jump on a trampoline, get out and play sports. If you hate exercise it is because you have not found anything fun. Find something you love to do and it will make it enjoyable.

Do not let time be an excuse not to exercise. You can find ways to muti-task. Squats while brushing your teeth or waiting on your food to cook. Do not get caught up in finding 30 minutes or an hour just squeeze in 5 or ten minutes throughout your day. No excuses, get healthy!

Share what works for you and join the conversation.

To your health,

Jenay Green

Want riches for your health?

Want riches for your health?

I titled this video blog Riches for your health, because this single product produces amazing health benefits.

By consuming raw apple cider vinegar on a daily basis is a great way to have riches for your health.

Bragg has made it so simple for us to have plenty of great ways to incorporate this product into our every day diet. If you have struggled with the taste or smell being to strong we may have your answers in this video.

Click on link here to purchase the products we reviewed in this video. Some of the Bragg products can also be found at your local grocery or health food store.

If you have tried any of Bragg products and would like to add a comment about your favorite way to consume raw apple cider apple cider vinegar to your diet for your health leave a comment below.

To your health,

Jenay Green

5 simple at home exercises

10 Simple at home exercises


If your like most people you are looking for ways to improve your health. In our fast pace world we all feel as if we do not have enough time in our day. Finding the time to exercise is one of the main complaints I here from clients.

I am a busy wife and mom of four and know this personally. Being a trainer and nutrition coach I am still looking for the solution. You just have to fit it in where you can. These are 10 simple exercises you can do at home on a tight schedule.

1.Squats

Squats are easily one of the  best simple exercises you can do at home. You are using the largest muscle therefore burning more fat. You can use your own body weight and just do them until your legs are on fire. You will build lean muscle mass and burn more calories around the clock. It does not take long and squats get the job done.You can do them while brushing your teeth, watching your T.V. show, or outside watching your kids play.

2. Push-ups

Push-ups also involve large muscle groups and you take care of toning the upper body with this one simple at home exercise. You can do these at any fitness level. Beginners can start on a wall, on a counter, or on your knees on the floor. If you want to find a fun way to get the whole family involved make it a competition. This always motivates my boys if I make it a game.

3.Lunges  

These are calorie burners and can quickly turn into a simple at home exercise to a heart raising workout. You can use your own body weight and can either do these in place or walk across the floor.Make sure your knees are lined up with your ankles and do not come beyond or you will put to much pressure on the knees.

4. Wall sits

Wall sits are a super simple at home exercise. Find a spot on your wall and sit with legs in a 90 degree angle, keeping knees aligned over ankles. If you are more advanced or want to make it more challenging bring one leg out at a time so you are supporting all your weight on one leg.

5. Crunches

These are old school and you may have other exercises you find more effective or challenging engaging your core, but they are a simple at home exercise that does the trick. You can do lots of variations and make sure you are not using your neck that you pull from your core and just use arms behind head for support but not for lifting.

Just find ways to fit in exercise .Doing 5 or 10 minutes here and there is better than doing nothing at all.. Be sure to comment and share any simple at home exercises you love. Picture provided by Ky3.com

To your health,

Jenay Green

How to reduce stress

How to reduce stress

How to reduce stress
In the world we live in stress is something unavoidable. We tend to over commit and take on to many tasks and that alone creates stress.

If you have a big family and kids that are in various sports and activities it can make life hectic. I know that with our family of six we have set rules for only one sport so that does not rule our lives and create more stress.

Do not over commit by spending more than you make. The bible says the borrower is slave to the lender.

Simplify your life by sometimes saying no even to good things. Give thought to what is really important when it comes to the big picture. This is difficult when you love helping and have a servants heart. Remember you have to be healthy to keep helping others.

Exercise can be an immediate answer on reducing stress not to mention the numerous benefits to your health. Sometimes getting my sweat on is all that is needed and then I can refocus.

You can choose the exercise that best suits you. I believe whatever makes you sweat and suck in some oxygen will do the trick. Playing sports with your kids,friends or family could get you some laughter as well as exercise which is just as good of medicine.

Some people may prefer to exercise alone. This may be a good time to reflect or pray and get your thoughts established for the day. As a busy mom of four this is a time out for me. I know this time to myself to exercise and pray will help me to be a better wife and mother.

Deep breathing also helps me in a moment when exercise is not feasible. When you are stressed and you are taking in short shallow breaths it makes matters worse.. I even think about taking in Gods breath of life and breathing out every care,worry,and stress.

Let go of the things you can not change and take action concerning the things you can. Remember that nothing is worth losing your peace over and take one thing at a time otherwise overwhelming yourself does nothing but create more stress.

Think about what you think about. Your thought life is very powerful and can get you stressed quickly if your meditation is on the wrong things. Philippians 4:6-8 has helped me more than anything. It tells us not to be anxious but to pray and to meditate on things that are honest, just, praiseworthy, of a good report.

If you would like to share what works for you leave a comment at the bottom of this post on reply. Pay it forward by sharing. To your health, Jenay Green

Need fitness motivation tips?

Need fitness motivation tips?need fitness motivation

If your like most people the motivation for exercise does not come naturally. It is easy to begin something when you feel like it, but to stay committed and consistent can be challenging.

The challenge is how to workout when that is the last thing you FEEL like doing. If there was one simple solution then most people would be fit. I believe people want to be fit and healthy,but are still looking for that magic formula that makes it easy.

If we are honest with ourselves most success stories come with lots of hard work and doing what we do not FEEL like doing. What you invest into your health today will produce results down the road. When we do not see instant gratification then we tend to get discouraged. Results will come if you do not quit!

See yourself reaching your goals. Set your mind on the goal and put motivational quotes, pictures, etc where you can see them daily. Make a vision board with a visible list of all the reasons you want to get fit.

A lot of us will get more motivated for the sake of our children or another more than for ourselves. Set a goal that involves something you want to be able to do with your kids.This could be as simple as walking or playing a sport with them or more long term like still being around  when they start there own families.

Make a list personal gains you expect to see from your hard work. More energy, lower cholesterol, less joint pain, weight loss, etc…Then make rewards for yourself when you reach each goal you have set.

Be a motivation for others. When we motivate others to get fit there is a two fold blessing. Our focus is on helping someone else get what they want and we get fit in the process. When you reach your goals you have a testimony that will encourage others to believe in themselves.

Have you heard people say, well if she can do it I can do it? Ask friends and family to hold you accountable. Share your goals with them and they will celebrate your success with you.

Do not obsess over it. We can get way off track by putting to much emphasis into getting fit and making it a negative instead of a positive. You will have more consistency with fitness motivation by living in balance.

If you found any of this information helpful leave a reply below. Start today encouraging others by sharing on all social media.To your health,

Jenay Green

 

Getting fit and healthy begins with a choice

Getting fit and healthy begins with a choice

I know this may seem like the obvious, but I don’t know how many people stop to think before they make decisions. If you pause and think is this choice going to bring me closer to great health or closer to sickness and disease?

I believe that when we take the time to ponder our paths that our choices would be different. We live in a world that is always pressuring us to hurry and make hasty decisions and a lot of times that leads to bad choices.

Getting fit and healthy begins with a choice.I challenge you to begin thinking about what you are thinking about. Do you heave a healthy mindset when it comes to exercise and eating healthy? If you are always thinking about the reasons why it is hard and you can’t do it then you have set yourself up for failure.

Where the mind goes the man follows. You have a thought and then you take an action. If you have a negative thought pattern when it comes to eating healthy and exercising your first step is to renew your mind and choose positive thoughts.

I know this works because it has worked for me. It is exactly how I started to enjoy eating healthy foods that I never thought I would. I began to renew my mind with all the benefits of certain foods and thanked God for them. I honestly did this until I began to believe it and now I enjoy most healthy foods.

 Choose to focus on all the benefits that working out brings. Thank God that you can work out and that any activity that raises your heart rate and engages your muscles is benefiting you. People get caught up in if they can not run, get to a gym, or have extra time in their day that they can not exercise. This is not true!

Any decision you make today to raise your heart rate and move more will be a step towards your goal. Choose to take that first step and celebrate every right choice! Join the conversation by leaving a reply below and share on all social media to help as many people benefit as possible. Photo credit goes to beyonddiet.com

To your health,

Jenay Green

 

5 simple fitness tips

5 simple fitness tipsbelieve 2

For 20 years I have been helping people achieve their health and fitness related goals and I will share some of what has had the most success and lasting change. It is easy to start something but it is an entirely different thing to stay consistent.

My goal is to help you stay consistent and to make it as simple as possible. We all need motivation from time to time because this is a lifestyle change.

# 1.Simple fitness tip is to get a workout partner. This can be a friend, spouse, child,co-worker and or a group exercise class. Getting a goal that involves helping others can be just the motivation you need to get fit and healthy yourself. Love your neighbor as yourself. You never know who you may effect by being a motivation for another!

# 2. Make realistic goals. Sometimes we get zealous with goals and make commitments that we can not keep and that can make us feel as if we have failed. Set goals to make small steps each day that will result in lasting change. It is better that you do something everyday and be consistent than go all out for a few months and get burnt out.

# 3. Simple fitness tip is to find things you enjoy. If you enjoy being outdoors find outdoor activities. If you are competitive you may be inspired by group exercise. Play with your family. Find sports and games to involve the entire family. You are more likely to stick with an activity that you have fun doing and can look forward to.

# 4. Another simple fitness tip is to set your mind to all the benefits of being fit and healthy. Since most people desperately need to get fit for the the sake of their health you can make your focus on the health benefits that will bring great rewards.

A mind set that is focused on all the positives can get you motivated quick. Your mind is powerful. Where the mind goes the man follows so set your mind where you want to go!

# 5. Start today by taking action. How many times do we say, ‘I will start exercising Monday”? We have all done that at some point. It makes us feel better to say we are going to do something, but only when we do something will we see the results.

That means start where you are and with what you have to work with. You can work out without a gym or any equipment. No more excuses just do it! The more you do the more you will want to do. It all starts with a choice BELIEVE in yourself and make that small step that WILL lead to BIG change.

leave a comment below this article to add any to the conversation. Be sure to share what is working for you! Use the buttons below to share on social media sites. The way you can take action today is by paying forward the helpful tips!

 

 

 

 

Ways to Fit Exercise Into Your Busy Life

The answer I hear all to often when I ask someone how they have been doing is always the same: they say they’re busy. I know firsthand how true that is because I have a husband and four boys.The demands of every day is sometimes all I can handle. I also realize as a personal trainer the reality of how vital it is to fit exercise into my busy life. The older I get the more I need it.

I also know the importance of living an example for my kids and others to follow, so this becomes as much about my leadership as the effects on my health.  With a routine of exercise first thing in the morning I am able to find ways to fit exercise into my busy life.

The thing to remember is consistency is the key to change. Even if you cannot get a 30-minute or an hour workout that is no reason to put it off altogether. Sometimes I just kill two birds with one stone or at least that’s what my grandmother always called it and this is a great way to fit exercise into your busy life.

Turn on some great music. I like praise and worship music, because it pumps my spirit at the same time and motivates me. Dance as you clean house. While you are brushing your teeth do squats or calf raises. While you are checking e-mails or sitting at desk, pull abs in and hold tight then let out and repeat. When you are watching TV use a treadmill or eliptical or stationary bike.

 Even if you do not have these you can do push ups, squats, stationary lunges, wall sits or crunches. Take a brisk walk on your lunch break at work or at your kid’s sports practice. Make an afternoon walk a time to talk to your kids about their day or your husband or a friend. Fellowship and go walking  hand in hand. I enjoy walking/running and praying. If you have training CDs for your job, listen while you walk or run. These are great ways to fit exercise into your busy life

Another great way to spend time with your kids is to play sports with them, ride bikes, and find activities that involve raising your heart rate. I will put on rollerblades  at the same time and watch my little ones ride bikes. As everyone of us know that the benefits of exercise are endless, so are the fun ways to fit exercise into your busy life.. If there is a will there is a way.So instead of finding excuses not to exercise find fun ways to fit exercise into your busy life.

Let me know how you are able to implement some of these ideas by commenting below!

To Your Health,

Jenay Green

 

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