At least 30-A-Day

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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!

STAY MOTIVATED!  NO EXCUSES!

 

 

 

2017 Photo-shoot…Goal Achieved

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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:  http://www.marycarolfitzgerald.com/

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!

LET’S WORK!

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:

mayfieldmotivation@gmail.com OR click the “Contact” tab and drop me a message.

I appreciate the love

Thank you!

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!