Mayfield’s Meals




1-2 lbs of large shrimp (cleaned and peeled)

Cauliflower Mash (Scroll down Blog page to find the recipe)

6-8 Garlic cloves (chopped)

1/4 cup of green onion (chopped)

1-2 Jalapenos (chopped)

1/4 cup red onion (chopped)

4-6 Strips of bacon

Old Bay Seasoning

Olive Oil


Sprinkle desired amount of old bay seasoning on shrimp.  Add chopped ingredients to the shrimp.  Coat the shrimp in olive oil and give it a good mix. If you can, cover and refrigerate overnight.  If not, cover shrimp and let them sit in the mixture for 20-30 minutes.

Before cooking the shrimp, grab a pan and cook your bacon.  If you do not eat pork, use turkey or my favorite, beef bacon!  I like to cook my bacon until it is crispy enough to crumble.

After the bacon is done, Warm up a separate pan on the stove-top over medium-low heat. Add the shrimp mixture to the pan and saute until shrimp are lightly cooked.  Be careful not to overcook your shrimp.

Grab a bowl and add a few scoops of the Cauliflower Mash as your base.  Add your shrimp.  Finish by crumbling your crispy back over the entire dish.

This is a SUPER GOOD, SUPER CLEAN, low-carb recipe for those looking to enjoy some clean, nutritious food that taste delicious.

Let me know how it goes!

At least 30-A-Day


Over the past 2 months, I have been talking fitness with clients and various people looking to increase their current level of fitness.  I engaged in these conversations to actively listen.  The common theme in 95% of these conversations is the lack of time, space, and resources to exercise consistently.  I learned to lift weights from some old school, hardcore lifters with an old school, hardcore mentality in old school, hardcore gyms.  Needless to say the foundation of my mentality towards fitness is old school, and hardcore.  So, when someone tells me they do not have the time, space, or resources to exercise consistently I immediately label it an excuse.  If you really want it, you will MAKE time for it, right?  Yes, and there is always time.  Especially when all you need is your body, an open space and at least 30 minutes daily.

I want to help!  I want you to crush any excuse that tries to creep into your mind!

I’ve created a bunch of 30-40 minute workouts to get and keep you moving!  You will need your body, some open space and some effort!

Let’s start with this.

-Walk or Jog x10 minutes
-Alternate for 10 minutes
-Squat x1min
-Front Plank x1min
-Walk or Jog  x10 minutes

Go at your desired pace Rest as needed.  This workout is efficient and effective.  Give it a try and let me know how it goes!

Click the “30-A-Day” page in the Menu above for daily, efficient, and effective workouts!





2017 Photo-shoot…Goal Achieved


I have many goals written for 2017.  One of them was to have a professional fitness photo-shoot.  To set a goal, focus on it, and actually accomplish it, brings a feeling that cannot be properly put into words.  I want to create this feeling over and over again for the rest of my life, so I will continue to set goals and put in the work until they are achieved.

Much love and gratitude to Photographer Mary Carol Fitzgerald and her team!  We had to call a few audibles during the process.  She was super professional, kind, and patient through it all.

You can view her awesome work at:

Much love to my family!  I have a support team like no other in this world.  They are a crucial part of the reason I am in a solid position.

The actual shoot was a lot of fun.  I put a few of the photos in the “Training Gallery”.  Click the tab and check them out.  They are CRAZY!!!  I will post more soon!

I have more ideas and will definitely do another photoshoot in the near future.

Thank you for reading!  Your support is never unappreciated!

Stay Motivated!



Start your week strong and keep the consistency going with this BEAST!

WARM-UP:  Run outdoors x10 minutes

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES: Set a timer.  Perform each exercise back-to-back, completing as many rounds as possible

– Burpee x10

– Alternating Lunges x5 per leg

– Plank w/ Shoulder Touch x5 per arm

– Dips x10

– Bicycle Crunches x20









Hello All!

I am starting indoor group training sessions on Sunday 5/21/17.

If you are or have ever wanted to train with me, this is the perfect opportunity!

These will be small group sessions.  You will have my undivided attention as I challenge you in ways you probably have never been challenged.

Expect lots of positive energy and hard work!

If interested, email me at: OR click the “Contact” tab and drop me a message.

I appreciate the love

Thank you!



Stretching is VERY important to the overall health of your body.  Having flexible muscles helps keep them injury free, strong, and able to perform at a high level.

While it is ideal to stretch daily,  Taking 10-15 minutes 2-3 days per week will do you some noticeable good!

Check out the video above for a few basic stretches that I do daily to increase flexibility for a stronger, healthier body.

Stretch in the morning, before bed, pre-workout, post-workout, or throughout the day. Hold each position for 15-20 seconds and do not forget to BREATHE.

I hope this helps someone, somewhere

Hit me up with any questions!

Mayfield’s Meals




This low carb, protein packed recipe is one of my favorites!  If you have ever spent anytime in the kitchen then you know how to make meatballs.  It is really all about what you add to the protein.  So, try this simple, clean, and quick version of the meatball.  Serve with veggies for dinner or eggs for breakfast.  You can even have them as a snack!

Don’t play yourself😂 Give this recipe a go!

– [ ] 1/4 cup of green pepper – chopped
– [ ] 1/4 cup of green onion – chopped
– [ ] 1-2 Jalapeños – chopped
– [ ] 2-3 cloves of garlic – chopped

– [ ] 1 pound of ground turkey

– [ ] 1/4 cup soy sauce
– [ ] Olive oil – to drizzle
– [ ] 1 egg
– [ ] Fresh cracked black pepper (Optional)


1. Preheat the oven to 350 degrees.
2. Place ground turkey in a mixing bowl.  Drizzle in a little olive oil.  Add in black pepper, green pepper, onions, jalapeños, garlic, soy sauce, and egg.
3. Using hands, mix the ingredients together until everything has bleneded into the the ground turkey
4. Set-up an oven pan.  Grab a piece of the mixture and form a meatball.  The size is your choice.  You can make a bunch of minis or a few large.

5.  Place meatballs in pan and cover.  Toss pan in the oven and let them bake for 15-20 minutes, depedning on the meatball size.

Increase or decrease the amount if ingredients to your liking.  Also, add or subtract ingredients as you see fit.  However, I think you will enjoy this.

I hope this helps someone, somewhere.






Run for 10 minutes. Don’t worry about distance, just get outside and run.

100 squats

100 chair dips (or any stable surface)

100 crunches

100 push-ups

100 lunges (50 per leg)

Keeping it simple and sticking to the basics.

Complete the prescribed number of reps for each exercise before moving to the next. Rest 1-2 minute between exercises.

If the 100 reps are too much for you, scale it to your level by doing half of the reps or even a quarter of the reps.

Some of you will think I am psycho. Some of you will look forward to the challenge. Either way I promise you will GROW from this workout experience😁

I hope this helps someone, somewhere

Mayfield’s Meals



I know, here I go with this “Mash” stuff again. You want to be fit, right? Well, do what I ask you to do! Just kidding, but this recipe will help you on your journey.

Cauliflower mash is a solid substitute for potatoes when you are rolling with a low carb meal plan. It can also be a go-to veggie for any meal! You get plenty of fiber, good fats, and other micronutrients without the extra carbohydrates.

There are many different ways to make this. Here is what I like to do.

– [ ] 1 head of Cauliflower
– [ ] 6-7 cloves of Garlic (peeled)
– [ ] Olive Oil
– [ ] 3 tablespoons Grass-Fed Butter

1. Preheat the oven to 400 degrees.
2. Break up the head of cauliflower into florets and spread them in a roasting pan along with garlic cloves. Drizzle with enough olive oil to coat the Cauliflower. Put the mixture in the oven and let it roast for 15 minutes or until cauliflower is a bit soft and browning.
3. Remove the mixture from the oven and add it to a blender, ninja, or food processor along with butter, in batches if necessary. If blending in batches, add a small amount of grass-fed butter to each batch until all 3 tablespoons are used.
4. Blend the mixture until it is the consistency of mashed potatoes. Add salt and pepper if you like, toss in your choice of protein (Shrimp are a personal favorite) and EAT!

I hope this helsp someone, somewhere

Hit me up with any questions!