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


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

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,



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

Jenay Pic

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


                                             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

Power punch for your health

Power punch for your healthpower punch for your health

Would you like a power punch for your health this cold and flu season? Sometimes your best defense is building a strong immune system. Granted, there is no fool proof way to be sure you will not catch any colds or flu, but you can lessen the chance and shorten the duration by strengthening your immune system.

One of the first and most obvious ways to give your body a power punch for your health is to eat plenty of clean foods. Cruciferous vegetables such as Kale, cabbage, and broccoli support the liver and immunity by boosting the livers ability to flush out toxins.

Mushrooms such as enoki, shitake, oyster are Japanese mushrooms loaded with a powerful antioxidant that does not get destroyed when cooking. Add some of these mushrooms to your hot cooked meals and soups.

Ginger warms the body and helps break down the accumulation of toxins in organs particularly the lungs and sinuses. Avocados are great for adrenal function. They contain essential amino acids and antioxidants. Avocados also have healthy fats and help balance hormones. So great news for all you guacamole lovers!

Black currants contain 5 times more vitamin c than an orange making them a great power punch for your health. Sage extract also works as an expectorant. It helps to move mucus out of the body. Try using a drop of sage extract with hot tea or make your own with hot water.

Graviola is a natural immune system booster that has been used to kill parasites, reduce fevers,and help treat colds and the flu. Graviola appears to contain natural compounds that have some anti- tumor properties.

A  great whole food supplement is an easy way to get more of the essential vitamins and minerals we need to give our body a power punch for health. With holiday parties it is sometimes a little more challenging to eat clean and to avoid all the sugar that breaks down the immune system.

Exercise is a great way to give your body an extra boost. With endless benefits exercise also helps you release stress which wreaks havoc on immune function. Prayer, deep breathing, and giving thanks helps me release the stress. We all have stress we just have to not let it have us.

Get a good night rest. Our body repairs during sleep and sleep is crucial for healthy  immune function. Do your body good and sleep like a baby. If you have a hard time with sleep try cammomile tea or melatonin.

Get a good belly laugh. The bible is full of wisdom from God on how to live a healthier and happier life when applied to our lives. Proverbs 17:22 tells us “ A merry heart does good like a medicine: but a broken spirit dries the bones”. Scientific studies have proven this to be truth!.

If you have any thing to add that has helped you during cold and flu season be sure to comment and share below. To your health,

Jenay Green

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