The Beauty in Movement

Studies show a correlation between ones ability to get up off the floor and longevity. The less extra body parts needed to do it, ie..hands, a knee, etc the longer one may live.
This was the subject of a post I ran across yesterday, that also came along with a video of a female doing a deep squat to the ground, without using her hands, to get onto the floor and then getting back up without her hands by means of another deep squat.

First, I would like to say I am truly blessed to be surrounded by amazing and knowledgeable professionals who have shared their vast knowledge of movement with me.
I hesitate to use the words 'fitness professionals' because what I saw and read yesterday shook my faith a little in the fitness industry. I have been surrounded by such exceptional professionals for so long now that I forgot how flawed the fitness industry can be.

Soooo....What shook my faith in the industry? It could have been the fact that not one of these 'fitness professionals' could connect the dots between getting up from the floor and longevity. I could stop writing right now and give you the short answer which is....”HELP! I've fallen and can't get up!”, Lifeline, but me, being me, have a little more to say .
It could have been the absolute brainwashed mentality that any squat that went past that 'holy grail fitness rule' of 90 degrees was unsafe for all.

Or...maybe it was the response that as group instructors they weren't able to watch all their clients enough or work with them enough on an individual basis to get them into a deep squat or do a get up. Problematic to say the least! As both a personal trainer and group fitness instructor I can think of so many ways to address these needs!

It could have been their absolute refusal to have any of their clients even attempt to get up off the floor or do deep squats, especially their older adult population.

Lastly, It may have been them calling me reckless for allowing my 60+ year old client to do deep squats, get ups, and burpees and telling me that a 60 year old had no business doing deep squats or burpees.

I am not saying that deep squats, get ups and burpees are for everyone....dysfunctions should always be addressed first. What I am saying is that if one is capable, no matter what age, it is something to strive for.

“How DARE I have a 60+ year old do a deep squat or burpees! They have NO business doing them!” To quote Gray Cook, "Look at squatting across a lifespan. Is this supposed to happen? Does the lack of squatting have more to do with the cultural perception of squatting, or your lower body biomechanics? Get your passport stamped a little bit as you go around the world. If you go to a culture without plumbing, you will see a lot more squats.
We have to start looking at these movement patterns across a lifespan, but guess what we do? The minute we get a consistent screen to go across a lifespan, what do we start doing? We’re such empathetic clinicians, here’s what we do. We try to jigger the screen so kids and old people don’t have to do the same things."

What about a burpee? Should I have a 60 year old do a burpee? Well....what is a burpee?
A great movement specialist I know would say, “A burpee is a beautiful transfer between two movements, a squat and a plank.” I would say a burpee is a beautiful transfer between three movements: a squat to the ground (addressing ones end range of a squat), a plank (addressing shoulder and core stability) and two groiners (addressing hip mobility). Adding in any impact like jumps or adding in push ups is just icing on the cake. If ANY of these three movements: deep squat to the ground, plank, or groiners are lacking then the burpee becomes a sloppy movement and therefore unsafe. All three movements must be addressed first before doing them together!
When I allow my clients to do a burpee, what I am really saying to them is they have addressed all three movements and have a strong starting foundation for the burpee. The burpee is such a beautiful movement and does address getting up from the floor in many ways; end range of a squat, shoulder and core stability, hip mobility, and the ability to get up and down.....In my sarcastic voice, why would an older adult need to have any of these lol?

Back to longevity linked to the ability to get off the floor. Some in the fitness industry see no connection between the two and would just work you out to work you out, avoiding any dysfunctions or topping exercises on top of dysfunction. They would tell you that deep squats are unsafe. They would tell you that getting up off the floor isn't a safe thing to train.  To me not training these things is down right reckless. The fitness industry is problematic if it thinks these are not important in the grand scheme of things. They would sell you on their 90 degree squat rule! They would sell you on burn, burn, burn those calories, 50 ways to have wash board abs, how to look good in your skinny jeans. What they aren't selling is that movement in itself is what is truly beautiful! Movement is what keeps you young!

The human body is capable of moving in amazing ways! Go out there and move!

LET'S MOVE MEET UP/GREENWAY PARK Free for Portland Metro Area: Boot Camp Classes, Tai Chi, and Personal Training



According to the Centers for Disease Control and Prevention about 1/3 of U.S adults are obese and approximately 17% of children and adolescence ages 2 -19 are obese (that rate has tripled in just one generation). The health of future generations is at stake. Our kids are in trouble. It is not to late to reverse this trend.


Personal trainers Julia Greenfield, Russell Roberts and Gwen Smith are dedicated to being a part of the solution to our nations growing obesity epidemic by supporting our community and our First Lady's Let's Move initiative. Starting Saturday October 1st, 2011 they will be offering free classes to the Portland metro area. Participants may choose between (free) one month boot camp classes, Tai Chi classes, senior balance instruction, or small group personal training. Classes to be held at Greenway park in Beaverton each Saturday at noon during the month of October.


Julia Greenfield is an ACE certified personal trainer and an ACSM health fitness specialist who runs her own boot camp/personal training business as well as works out of a small gym in Forest Grove. Russell Roberts has been personal training for 10 years, is a Tai Chi instructor and a certified lifestyle and weight management coach. Gwen Smith is a senior balance specialist who holds a degree in Fitness Technology. Together they have decided to team up to tackle this very important issue and give back.






If you would like more information about this topic, or to schedule a class with Julia, Russell or Gwen, please call Julia Greenfield at 503-567-0799 or email Julia at



Joining Force's/Let's Move Update...Help!


To Whom it May Concern,


     I would like to speak to you all today about the growing obesity problem in America and about the First Lady's initiative's Let's Move and Joining Forces. I would like to offer up one possible solution that could help you, help each other, help our military families, and last, but most definitely not least, help the children of our nation that we hold so dear.

     My name is Julia Greenfield; I am a wife, mother of four wonderful children, a believer in people, a believer in God, and a believer in taking care of our communities. I believe that fitness and fun go hand and hand and are absolutely necessary components of leading a successful, satisfying life.   I believe in hope, I believe in the strength of the people of this nation, and most importantly I believe in a better tomorrow than today.  I am a personal trainer/health fitness specialist that works in a small town just outside of Portland, Oregon. My passion is to help people along their journeys in discovering their inner strength both physically and mentally. I love my job!

     For the last year I have been advocating for Let’s Move and The American Council on Exercise's partnership with Joining Forces and their goal of donating 1 million man hours of health and fitness services available to our families of deployed military personnel.

     I volunteered 100 hours of personal training, group fitness/boot camp classes, in-club training, and mobile training. I saw it as an excellent opportunity to do something for the community I live in, as well as pay back our deployed military with the peace of mind that comes from knowing that their families are being well taken care of. I started by volunteering 100 hours, but for me it was only the beginning, there was no finish line for the for the hours. I am willing to give as many hours needed to help these families develop healthier habits. I promoted it as much as I knew how, but I am a personal trainer/health fitness specialist, not a marketer. I managed to spread the word to the local news, to the chambers of commerce, and local live television.

     I am aware that many of you have promoted Let’s Move and Joining Forces through sports and school programs and PSA's and  I am grateful to all of you for getting involved; your hard work and solid commitment to these very important initiatives is much appreciated. Unfortunately, what I have found, especially here in the North West, is that there is an apparent disconnect between public awareness of these programs and the fitness professionals wanting to help.   We want to help and we are qualified to help but we are not being utilized. We have not been able to produce enough public awareness or belief in the program for it to launch.   I still have all my volunteer hours available, not one of them used. I asked around the fitness community, if my fellow fitness professionals involved in the initiative had used their hours. What I found is that I am not the only one not being utilized; there are many other fitness professionals that are as concerned and bewildered as I am over their hundreds of unused hours.

     With so many people crying out for help, how can it be that personal training, fitness classes, nutrition advice, offered by some of the most qualified fitness professionals in the world, FOR FREE, is not being taken advantage of and almost nobody is showing up? I am not quite sure if it is because people are simply unaware that it is out there and available to them, or if it is because they don't believe it. It has been pointed out to me many times during the research and writing of this paper that nothing is for free; “If it is too good to be true, then it probably is.” It seems to me people don't believe in the goodness of people anymore and I want to show them that this is just not the case. We do care!

I am extremely passionate about both of these initiative's and I have been working for quite some time to make sure people know what is available to them. I am watching it fade away in many areas, including my own and I am doing my best to keep it going, but I can't do it alone. I am now one of only two active participants in the Let’s Move Portland (sadly, nothing is moving Portland).

     I see a regression of a very good cause and I don’t want to see it just disappear. The health of future generations is a stake here. Our kids are in real trouble. It's not to late to come together and try to salvage this situation. I truly believe this trend can be reversed... but 'Us', the trainers, the ones in the sweaty trenches, ready to do what we as are so passionate about and capable of doing, cannot help if the public is not informed that there is help available and we are here waiting for them.

     To date, the American Council on Exercise has completed 10% of their goal of a million hours. While 100,000 hours is a great start, in reality, what that breaks down to from a personal trainers perspective is around 5-10 thousand people properly served nationwide. I know we can do better than that. It has been my experience that break through (mentally, physically, and psychologically) most often occurs at about the 10-20 session mark.

     I was reminded of a parable today out of the book of Luke 14: 23, The Parable of the Great Banquet, “Then the master told his servant, 'Go out to the roads and country lanes and make them come in, so that my house will be full.'” The table has been set and the banquet's ready, WE the fitness pro's are ready, but nobody is showing up. Please, go out to the highways and byways and urge people to come. Team up with us, promote us! Join us in promoting this. Help us by raising public awareness of the American Council on Exercise's part in Joining Forces/Let's Move and it's fitness professionals and then 'pass us the ball'. We are a fantastic group of people, with strong shoulders, built to endure heavy loads and we CAN make a difference if given a chance. Help us to remind everyone that moving and sports and fitness are not only good for them but are FUN as well. Let's teach our kids to be kids again. Playing is a must in life! Together I know we can achieve this goal! You are an incredible, amazing, innovative group of minds and each exceptional at what you do/your passions. Use what you have been given to help in reaching this goal.  Innovation is KEY!


To those of you I sought out,

You are an exceptional group of individuals, each with unique gifts and talents, with strong minds, the ability to endure, and most importantly you know that nothing is impossible, that within each of us we carry the ability to change, grow, and achieve our dreams. With your help we can teach our families and children this valuable lesson through sports and fitness. Help A.C.E and it's fitness professionals achieve this million hour mission.

     Among you sits an inspirational individual, one of my role models, Mr. Peter Davis, owner of Idea Health and Fitness Association, the worlds largest association for fitness and wellness professionals which is in partnership with the American Council on Exercise . To all of you, I encourage you to seek Mr. Davis out, find out and find out how you can help this wonderful cause. And to Mr. Davis, I ask you to seek these exceptional individuals out; they have been kind enough to show me what they are capable of doing and they can help! If we all Joined Forces I believe we could achieve great things together.


To this wonderful nation,

Please support Joining Forces and Let's Move in any way you can. United we CAN reverse this. And to those of you seeking help, I am here. I have strong shoulders and I will help and all I ask is that in return you pay it forward.


God Bless,


Julia Greenfield

ACE certified personal trainer, ACSM health fitness specialist

Fears, Passions and God's Purpose for our lives.


I have been reading many blogs and posts lately about pursing one's passion, fear of failing, and God's purpose for our lives. One post in particular brought me to where I am right now, sitting at my desk writing this blog. I have spent all day thinking of what to write; so many thoughts running through my head and yet putting them to paper has seemed almost impossible, all I had managed to get accomplished was to scratch out random notes on different thoughts.  I was getting nowhere!

“Be still and know that I am God”, . Okay Julia time to do just that, as I bowed my head and prayed for guidance in this task. Dear Lord, Please guide me in glorifying you on this task, show me the way. Amen. With my bible in front of me (I use my kids Adventure Bible, for those of us that are bible challenged, it is fantastic), just as I was finishing my prayer, an answer came to me, go to Romans. As I started flipping through the pages I thought to myself I could go to this bible book instead or that book instead but I knew if I did I would be ignoring a possible answer to my prayer, so on to Romans I went. The book opened to Romans 5 and I started reading. By the end of my reading, I was in tears, because I knew God had sent me just the right answer.

I would like to offer up my perspective on the questions of pursuing our passion, fear and failure, and God's purpose for our lives.


So let's start where I started...

Peace and Joy Romans 5:1-5

We have been made right with God because of our faith. Now we have peace with him because of our Lord Jesus Christ. Through faith and grace we stand. We are full of joy because we expect to share in God's glory.

And that's not all. We are full of joy even when we suffer. We know that our suffering gives us the strength to go on. The strength to go on produces character. Character produces hope. And hope will never let us down. God has poured his love into our hearts. He did it through the Holy Spirit, whom he has give to us.


We are not perfect, we can never be perfect. It is only through faith and grace we stand.. We will fail from time to time, it is in our nature. It is in those failures that we learn and God guides us towards his plan for us. If we are afraid to try because we are afraid to fail then we will never gain the character and strength to move forward with God's plan for us; in essence we are hindering ourselves. Even in our failures we are glorifying God by simply TRYING/moving past our comfort zones. It's like saying to God, "I trust you completely. You know what is best for me. What do you have next for me? I am ready to live this life you want to give me.  How can I be a service to you God?"; Learning to embrace our failures leads success. 


Hope of Future Glory Romans 8:22-24

We know that all that God created has been groaning. It is in pain as if it were giving birth to a child. The created world continues to groan even now. And that's not all. We have the Holy Spirit as the promise of future blessing. But we also groan inside ourselves as we look forward to the time when God will adopt us as full members of his family. Then he will give us everything he has for us. He will raise our bodies and give glory to them.

That's the hope we had when we were saved. But hope that can be seen is no hope at all. Who hopes for what he already has? We hope for what we don't have yet. So we are patient as we wait for it.


As we delve further into God's purpose for our lives and pursing our passions..let's think about hope and ask ourselves this question. Which do you think is more important? Pursuing your passions/ seeking your true purpose and possibly failing from time to time or reaching some undefined finish line safely? It is when we give up hope that we stop pursing our dreams. There is NO FINISH LINE when it comes to God'd glory! When we put our hope, faith and life into God's hands, our lives become open to infinite possibilities of a future used to glorify God.  I tell you NOTHING is impossible!  


The Holy Spirit Gives Life Romans 8:5

Don't live under the control of your sinful nature. If you do, you will think about what your sinful nature wants. Live under the control of the Holy Spirit. If you do, you will think about what the Spirit wants.


I always find it funny when people say they are going to help people when they make it 'big', find more time, or have more money. They say to themselvs (as if the only ones deserving)," If only God would help me ,so I could help others."  If you don't help people when you aren't... 'big', don't have more time, or have more money, what makes you think you would help if you were?  Whatever your passion may be, whatever your prayer is for yourself, make it for others...use it to help others now...No matter how little or big the gain is to yourself.  Doing good for others.... the rewards are priceless!  Helping people by following the Holy Spirit leads to glorifying God and that leads to a life of infinite possibilities. God can and does work miracles!


Romans 8:12

Brothers and sisters, we have a duty. Our duty is not to live under the control of your sinful nature. If you live under the control of your sinful nature, you will die. But by the power of the Holy Spirit you can put to death the sins your body commits. Then you will live.


Romans 8:14-16

Those who are led by the Spirit of God are children of God. You didn't receive a spirit that makes you a slave to fear once again. Instead you received the Holy Spirit, who makes you god's child. By the Spirit's power we call God “Abba” Abba means Father. The Spirit himself joins with our spirits. Together they give witness that we are God's children.


When I hear the word child I think of pure hearts, innocence, curiosity, playful, joyous, fearless, a willingness to get a little dirty, a willingness to try any new thing that comes their way; yet at the end of the day they know they are going home to their loving father who provides, protects, teaches, unconditionally loves them and YES even punish them from time to time when a lesson has not yet been learned. A child that knows they are loved and that their father would do anything for their happiness.

When it comes to overcoming our fears, pursuing our passions, and God's plans for us we need only to think like a child. Play hard, have fun, be joyous, be fearless, try new things, get a little dirty, and know that at the end of the day you have the most powerful father in the world that loves you unconditionally. Children see their fathers as all knowing 'Supermen' that can make the Earth move for them. That is EXACTLY what our Father in Heaven can do for us if we put our faith in him. We can do ANYTHING through him!


We Will Win Romans 8:28-30

We know that in all things God works for the good of those who love him. He appointed them to be save in keeping with his purpose. God planned that those he had chosen would become like his Son. In that way, Christ will be the first and most honored among many brothers. And those God has planned for, he has also appointed to be saved. Those he has appointed, he has made right with himself, he has given his glory.


Just as we want the best for our children, God wants the best for us. Everything that happens to us is part of the greater plan he has for our future... and he has glorious plans for us if we just move past our insecurities and fears and stop questioning his plans. He always has our best interests at heart even when we fail or it seems like we are getting nowhere fast; “Everything works for the good of those who love him”. Have you ever thought to yourself, you are exactly where you need to be at this very moment. Sort of like...if that didn't happen, this wouldn't have happened, and if that wouldn't have happened, this couldn't have happened. Even our failures play into this scenario and work towards the good.


Romans 8:31 and 8:38-39

What should we say then? Since God is on our side, who can be against us? God did not spare his own Son. He gave him up for us all. Then won't he also freely give us everything else?

I am absolutely sure that not even death or life can separate us from God's love. Not even angels or demons, the present or the future, or any powers can do that. Not even the highest places or the lowest, or anything else in all creation can do that.


When it comes to pursuing our passions, being successful, overcoming fear, and knowing our purpose in life it is really simple. Help as many people as you can in life. Make your passion your prayer; God wants good for us all.  Live by faith and grace.  Embrace your failures for the successes they really are.  Know that God can and does perform miracles every day (LOOK FOR THEM!).  Most importantly....ask yourself these questions daily and pray about them often!  Is what I am doing pleasing to God? Is my life glorifying God? That should be our prayer when seeking our purpose.  That should be our prayer in EVERYTHING we do!  Make your pupose in life/your passion one thing...To glorify God (What can I do for you God?) and amazing things happen!  God wants good for all of us, we just have to place our complete faith in him and do it his way, no matter how afraid we may be. 


God Bless,


Julia Greenfield




Free Classes and Training for Active Reserve or Guard and Their Immediate Families


Our president and first lady have come up with an amazing initiative called Joining Forces. In todays world all too many times we don't realize that the ones we can rely on most are our neighbors and community.  All of us are struggling in one way or another..but the ones that are out there doing selfless acts are being over looked.  Our military men and women and their families struggle everyday while at the same time protecting us. These men and women are selflessly risking their lives for our safety.  I want to give back anyway I can.  We as Americans should look to each other when in need.  We should be able to look within our community for support.  If we don't support each other then who will?  I want our soldiers and families to be healthy enough to fight the good fight ...therefore I am offering my services for free to any active military person and their immediate family.  Please contact me for more details.  God bless America!


Joining Forces - American Council on Exercise


I have volunteered 100 free hours in the Beaverton, Portland, Forest Grove areas.

Boot Camp Classes


In everyday life, we squat, we lunge, we push, we pull, we sit up, we duck, we punch, we move laterally, fowards, backwards, we run, jump, skip...should I go on?  Or at least we should be able to?  The problem is we don't usually do them correctly.  We get into the habits of doing them wrong in our daily lives and this leads to injuries.  Think about what you and your family do at work or at home every single day.  I know you all squat :D... as I so elequenlty showed you on television Hehe ;D.  


My class offers a way for individuals to incorporate perfecting their everyday life movements into a fun, yet challenging, workout.  Yes we do tons and tons of jumping jacks, squats, lunges, push ups, running, etc. but these movements first off..produce fantastic results all around but more importantly... by building a strong foundation on how to perform these basic life movements it is teaching an individual and their body how to consistantly perform these movements correctly in hopes of preventing future injury.  


We go two minutes on almost every exercise during my class.  Sounds hard, I know, and it is...but I do not expect anyone to go the full two minutes and if they can then we obviously need to modify UP.  What I expect is for everyone in my class to go for as long as they can without getting sloppy and losing form, when they get tired, they take a rest for about 10-20 seconds, and then they go some more..on and off and on and off for two minutes.  I expect each individual to modify up or down as needed...and I offer up more than a few.  One hour of short burst exercising and stretching all while number one priority is form :D.  Cardio, strength endurance training for life activities burns fat like no bodies business (weight loss is most definitely a result).


So who comes to my classes?  I have been told  by other professionals that 'boot camp' is not for the everyday individuals, that its scares them off, and that they should neither want to do a boot camp class NOR should they be able to.  HELLO!!!! Don't tell me it can't be done because I will tell you I am the girl who did it!   That isn't the way I see it.  The way I see it is just as I wrote in my other post...The hardest thing to train is the mind.  You don't have to come to my class being able to do everything perfect (that is why I am there; to guide you).   What you have to bring to my class is a strong mind to push past the workout.  


Why my class?  I am fun!  I will torture you without you knowing it LOL ;D.  You saw me on television.  I am a big goof. Sometimes we have to laugh through a hard workout.   But I tell you this...I am there for each individual!  I will teach you proper form and I will push you past where you think you can go.   Most importantly, I am there to help you every step of they way.  


I will always deliver on my part, come to class ready to give me your best.  

Message of Thanks



Good morning, 

This Memorial Day, First Lady Michelle Obama and I are asking our fellow citizens to honor the brave men and women who have served and sacrificed so much for our country by supporting our military families and veterans. 

Will you join me in sending a note of thanks to our military families? You can submit your message on

Send Your Message of Thanks
Our military families are true American heroes: they are parents who raise their kids alone while their spouse is deployed overseas, they are the grandparents who provide much needed support, and they are military kids who work hard in school while bravely awaiting their mom or dad's return from deployment. They serve our country bravely and without asking for recognition for their sacrifices. 

That's why the First Lady and I started Joining Forces, a national initiative to recognize, honor and support our military families. 

As a military mom, I know that a simple act of kindness can make a difference in the lives of our military families and veterans. Whether you offer to babysit or carpool, or just take a moment to say thank you, everyone can do something to support our service members and their families. 

We are working with employers, with communities, with faith leaders, with schools and so many others. We can all join forces. 

At you'll find lots of ways to get involved. You can find service opportunities in your area, send a message of support to military families, or tell us your own story of service: 

To all of our men and women in uniform, our veterans and our military families: thank you, we are so grateful for your commitment and sacrifice. 



P.S. We've created a special email list for more frequent updates about the Joining Forces campaign. 

You can sign up here: