STRETCH DAILY!

 

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

 

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GROUND TURKEY MEATBALLS

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!

INGREDIENTS:
– [ ] 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)

 

WHAT TO DO:
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.

 

WORKOUT OF THE WEEK #11

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ALL 100’s PLEASE🙂

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

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GARLIC CAULIFLOWER MASH

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.

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

WHAT TO DO:
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!

Mayfield’s Meals

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SWEET POTATO MASH!

Sweet potato is an essential part of my diet.  It is a great complex carbohydrate that provides me clean energy to push through a grueling workout or recover from one.  I usually bake 1 sweet potato, slice it up and eat it plain.  However, when I want to kick up the flavor, I don’t add butter and sugar!  I add a few simple ingredients to create a clean and tasty sweet potato mash.

INGREDIENTS:

1 medium sweet potato

1 tbsp coconut oil

1 cup almond milk

1 tbsp agave nectar (optional)

Cinnamon

Any type of nuts (No peanuts)

WHAT TO DO:

  1.  Bake the sweet potato until it is soft enough to mash.
  2. With or  without peeling the skin, place the sweet potato in a mixing bowl.  Add coconut oil, almond milk, and agave nectar (optional).  Using an electronic mixer, potato masher, or fork, mash the potato until it is smooth and all ingredients are mixed in (If skin is kept on , it will not be completely smooth).
  3. Sprinkle on as much cinnamon as you like and add nuts.

*Your portion size should be according to your goals.  This dish stores easily and taste even better the next day, in my opinion!

Give it a try and let me know what you think.

I hope this helps someone, somewhere.

 

#SnackLife

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When it comes to snacks.  I keep it super simple.  Your snacks and snack portions should be tailored to your fitness goals as they are an important part of your diet. Here are a couple of my go to snacks.

Depending on my goals, I will increase or decrease the portions accordingly.

NUTS – Almonds, Pecans, Cashews, Walnuts, Pistachios are all good sources of healthy fats, protein, and fiber to fuel you and satisfy your hunger.

FRUIT – Apples, Oranges, Pears, Grapefruit, Cherries, Plums, Strawberries are all relatively low glycemic fruits that will provide you with essential vitamins and nutrients to boost your overall energy and health.  If you are going to have sugar, I recommend you have natural sugar from fruit sources.

BOILED EGGS – Yup!  Protein packed and easy to store and eat.  Boil a couple of eggs and store them in sandwich bags or Tupperware.  You can pre-peel them or peel them when you are ready to get your snack on.

VEGGIES – I always emphasize the importance of eating your veggies.  Slice up a few fresh veggies that you like, store them in sandwich bags or Tupperware and reach for them when its snack time.

Keeping clean snacks within arms reach, keeps you in a position to WIN!

Get creative, mix and match snacks and stay focused!

I hope this helps someone, somewhere

Hit me up with any questions.

 

 

 

 

I DON’T WANT TO LIFT WEIGHTS BECAUSE I DON’T WANT TO GET BULKY

img_4560Every time someone says it to me, I cringe. In my head I sing, “Oh man….Oh man Oh man….Not again!”
Why do you say this? Does it just seem logical? I can understand that. When most people think of weightlifters, they think of professional bodybuilders or power lifters, both male and female. Although, I mostly hear the title statement from women, there are a surprising amount of men who have told me the same.
Lets see if I can shift your thinking and give you a better understand of what lifting weights really does for you.
Check out these #FACTS
1.  YOU MUST EAT BIG TO GET BIG
The massive, bulky men and women you equate with lifting weights have massive, bulky diets. Lifting weights alone is not enough to build big muscles.
2.  LIFTING WEIGHTS BURNS LOTS OF CALORIES
Lifting weights builds lean muscle. Lean muscle burns more calories than fat. A person with lots of lean muscle will burn more calories at-rest daily than a person with lots of fat. In addition, lifting weights boost your metabolism.
3.  YOU DON’T BUILD MUSCLE OVERNIGHT
It takes many months and years to build quality muscle in the human body. Hitting the weights and eating properly for a month will not turn you into a massive beast. It takes many hours of preparation, consistency, and hard work.
4.  THE WEIGHTS ARE YOUR TOOLS AND YOU ARE THE SCULPTURE
You determine what you would like to accomplish by lifting weights. Do you want to build more defined abs? build a lean muscular back and thick arms? pump up your legs and glutes so they look good in heels? Whatever you want to accomplish physically, lifting weights will surely help you get there.
Ill wrap it up by saying LIFTING WEIGHTS IS GOOD FOR YOU. Do not fall victim to the misinformed and uneducated opinions of the masses. Research the facts! In addition to the above, lifting weights increases bone density for a solid, more durable skeletal system and builds amazing strength to improve daily function, along with many other benefits.
Have no fear of the weight. As with life, you will find that the resistance only makes your stronger.
Do you need a basic resistance training program? Click the “Contact” tab and lets create one for you.
I hope this helps someone, somewhere
Stay Motivated!

IF WANT TO ACCOMPLISH SOMETHING, YOU NEED DISCIPLINE

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Keys to staying Disciplined

1. Set a specific goal with a deadline:
What are you working towards? Is it weight loss? a 5k? Set a specific goal and give yourself a deadline to accomplish it. Write it down and look at it everyday! This holds you accountable, keeps you motivated, and gives you that irreplaceable feeling of accomplishment once you reach your goal!

2. Preparation:
“By failing to prepare, you are preparing to fail!”. I am not sure who first spoke these words, but this holds true to almost every aspect of life. Proper preparation can minimize if not completely destroy any possible excuses, because no matter what happens, you have everything you need to stay on track with your fitness goals. How do you prepare? I’m glad you asked😀

Prepare your meals.
– [ ] Arguably the hardest part about increasing your level of fitness is eating properly. First, figure out what you should be eating. Next, get in the kitchen and cook up these clean meals for a day or two, or three. Not worrying about what you will eat decreases the chances of you making bad food choices throughout the day.

Prepare your gym bag:
– [ ] Using a small amount of time each night to make sure you have everything you need to stay on track with your workouts, puts you in a position to WIN each day.

Prepare your workout:
– [ ] You have the goal, but how will you put in the sweat equity. Write your daily workout on paper so there is no uncertainty with your routine for the day. Get to your location and smash your workout with no guess work. Anything extra you do is icing on the well-prepared cake.

3. Resist temptation…Sacrifice:
Temptation is the enemy of sacrifice. Sacrifice is one of the essential keys to success. It seems as if Temptation hits an all time high when you are focused on achieving a specific goal. You will make it extremely difficult to reach your goals if you do not make sacrifices. Having a deadline and being prepared makes it easier to stay the course. However, sometimes you have to stop and ask yourself, “Does this get me any closer to my goals?”. It’s a simple yes or no question, do not try to convince yourself otherwise!

– [ ] Your co-workers brought delicious treats to the job? so what, you can’t eat that shit right now. SACRIFICE!
– [ ] All of your friends are meeting up for half price drinks at the local bar? Go have a great time, but make sure only water or juice is in your cup. SACRIFICE!
– [ ] Super busy day planned, may not have time to workout? HA! Wake up 30-40 minutes earlier and smash a home workout (Maybe a workout of the week from the Mayfield Motivation Fitness Blog). SACRIFICE!

In the grand scheme of things, one bad meal, one. missed workout, or a few alcoholic beverages will not completely kill your progress. However, start your journey leaving no room for error. Set S.M.A.R.T goals (google it if you are not familiar with the acronym😁). Remember proper preparation gets the win. Have fun. Challenge yourself. Stay motivated. Stay focused.

I hope this helps someone, somewhere

Small sacrafices, Big goals

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Morning!!!!!

Saturday is my favorite day of the week, especially Saturday morning. I’m not sure why, it’s just a good feeling. Tomorrow will be exactly 10 weeks until my photoshoot and Im ready to get in attack mode! Once again, the discipline and focus I talk and yell about allll the time will be on display!

Keys to preparation:
– [ ] Clean eating (No Alcohol, No Breads or pastas, No refined sugars) except for a cheat meal here and there.
– [ ] Train everyday! No excuses
– [ ] Document the process

This will be even more challenging because my BIRTHDAY is on April 5th😳 which is about 4 weeks from shoot day. Yea, Ive decided not to have a drink for my birthday. I will have a cheat meal and get back on track immediately! I want to accomplish this goal more than I want to have a celebratory drink on my birthday.

Do you want to be FIT more than you want to lay in the bed?  I reccomend you sacrafice a few minutes of sleep and start your Saturday morning off with a great workout! Give the “Workout of the Week” a try and let me know what you think!

On the way to train a client. Everyone have a great Saturday!

WORKOUT OF THE WEEK #9

 

WHATS YOUR PHONE NUMBER?

Write down your telephone number EXCLUDING the area code. Complete the exercises from each digit of your 7 digit telephone number IN ORDER. Perform each exercise for 60 seconds with as little rest as possible between exercises, totaling 7 minutes of WORK! This is 1 round. Rest 2 minutes and repeat between 2-4 rounds for a fun, effective workout. Pace yourself accordingly.

For even more variety, try this with a group, using a different persons phone number each round.  If solo, scroll through your contacts and pick numbers at random to knock out each round!

Check out the technique video for guidance and modifications to some of the movements.

1-Jumping jacks
2-Burpees
3- Plank
4-Mountan climbers
5-Lateral shuffle
6-Push ups
7-Russian twist
8-Standing knee to elbow
9-Superman’s
0- Lunges or squats

I hope this helps someone, somewhere