<style>.lazy{display:none}</style> encouragement for exercise Archives - Tips On Living Healthy

Start With What You Have

  When it comes to starting new exercise habits or making healthier food choice we tend to procrastinate. Even if the conditions aren’t perfect, start with what you have.

Can you walk? Can you ride a bike? Do what you can! Maybe going to a gym doesn’t fit the scedule or the budget at this time, but don’t let that discourage you. I am in that season myself.

We are all in different seasons and at different fitness levels.I want to encourage you as a personal trainer to be creative and make it fun!

Maybe making the changes to eat healthier seems like a daunting task. If you are cooking for your husband and kids it can make it harder for sure. I know this from personal experience. Start with a small goal of adding extra vegetables to your meals this week. Take a daily walk or follow a workout video.  Make a fresh salad to get several of your vegatables in one sitting. I have a few wonderful salad recipes. If you have any vegeatbles in the house start with what you have.

Find a new way to make a sweet potato or brocoli. Even something as simple as adding different spices and trying a new way of preparing food can help.  Don’t stress over not doing everything right. Be intentional about a few small goals for the week and get it done! Be thankful for what you can do.

This is the perfect time of year to get outdoors. Meet a friend at the park for a walk and fellowship. Take the kids to the park for a bike ride. It will be a great opportunity to have some family time, get exercise, sunshine, and fresh air. Don’t focus on what you don’t have today but instead take advantage of what you do! Encourage others in taking steps towards a healthier lifstyle and at the same time you will be encouraged!

To Your Health,

Do Not Despise Small Beginnings


Do Not Despise Small Beginnings!

As I was sitting here praying today about what to write, my prayer was, “Father, what questions are your daughters asking and how can I encourage them?” I heard the phrase, “Do not despise small beginnings”.

This scripture is found in Zachariah 4:10. You may be wondering how this is relevant to living healthy? Well, have you ever thought: “I don’t have an hour a day to workout” or maybe, “I can’t afford to buy everything organic?”

I don’t have the time to prepare  healthy food. Maybe your not sure where to start, so you don’t do anything. Friends, everybody’s situation is different. We all have different dynamics in our household. Some of us are on a budget. Others have just started this journey. Some people have food allergies.

There is so much conflicting information out there that you don’t know whether to crap or bake a cake as my mom would say, except she used another word! I would recommend  starting where you can and keeping it simple!

Most likely you can’t change everything today anyway, so don’t worry, be happy! What can you do today? Can you walk? Can you get some fresh air and sunshine?Can you eat some fresh whole fruits and veggies? Can you make some positive confessions? Can you choose to think on good things as Philippians 4:8 tells us?

What is in your hands to do today? What answers has God already provided that you can utilize now.  Whether we think we have enough time, resources, or information to begin,  I encourage you to choose one thing and put your hand to the plow and start sowing seeds into your health today!

Let me give you a few simple steps that will cost little or no money;

  1. Take a walk.
  2. Drink more water
  3. Add lemon to your water
  4. Think before you eat. Am I hungry? Am I bored, etc… mindful eating
  5. Rest, take a sabbath. (Its biblical and rest helps our body)
  6. Take 10 deep belly breaths (Inhale the breath of life and exhale all worries)
  7. Get a good laugh (Proverbs 17:22, A Merry heart is like medicine)
  8. Play with your kids (ride a bike, put some skates on, go to a park, throw the ball)
  9. Get some sunshine and walk barefoot in the grass.
  10. Be thankful!!! We all have many reasons to give thanks. Say them our Lord!

Please do not despise small beginnings! I am cheering you on! Take those small steps and give yourself a pat on the back. Do not compare yourself to others. None of us are at the exact same place. Be encouraged today my friends to keep on keeping on! If you feel this blog encouraged you in any way please let us know by commenting below and be sure to share!

To Your Health,

Jenay Green

Photo credit (Moran Studios) Hair and makeup Brushworx

What Does Healthy Look Like For You?

What Does Healthy Look Like For You?9b00-0783-ca64-f478

In today’s society we are bombarded with images and ideals of what we as women should look like according to the media. A lot of these models that are featured on the cover of the latest magazines are not always a healthy weight for everyone.

Not only are they airbrushed and made to appear as if they have no flaws, which is a complete fantasy. It can make women feel as if this is a standard we all should live up to.

The question we all need to ask ourselves is,” what does healthy look like for me”? For each of us, it may be very different in our appearance and that is o.k.! As we get older we realize that our health is what really matters. Not what size we are or how we look in our jeans.

I have found over the years as a trainer that there are skinny women that are unhealthy as well as a little larger women that are much healthier. I encourage you to get rid of  unrealistic ideals. Do not beat yourself up or compare yourself to others!

Feeling good and investing in your health at whatever level you can at this stage of life is what matters. Don’t place a pressure on yourself that will frustrate you or make you want to quit. This is a lifelong journey not a sprint! Your goals to live a healthier lifestyle should not stress you out, but be a way to relieve stress.

If your goal is to be as healthy as you can for yourself, your family, your job, etc,..then finding ways to improve your heath and feel as good as you can is a great goal. Age, lifestyle, finances, environment can all play a role in affecting what you can do at the stage you are in life.

I always tell clients to keep it simple.Eat the foods the closest to the way God put them here. Don’t overeat(the sin of gluttony), take a sabbath(day of rest) and find ways to get outside to get fresh air, sunshine, and exercise.

Accept that we are all made different with a variety of shapes and sizes and that is beautiful! Then instead of comparing ourselves to anyone else love and embrace the healthy you whatever that looks like!

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

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