I realized this morning that my training has been stalled since the powerlifting competition in December. There are a few factors contributing to this;

1.  I don’t have a set date to accomplish my next goal.
2.  No accountability partner.
3.  Overall lack of motivation

It all hit me when I got to the gym at 5am to meet my brother and he didn’t show up. I sat in the gym for about 10 minutes, pissed off haha. I left the gym and started digging into my thoughts and reflecting on my training the last few months. I realized that I have been going through the motions the past 2 months. Working only to maintain a decent level of fitness.  I realized I was not pissed at my brother, I was pissed at myself. The factors above are nothing but excuses that I will change TODAY! Action plan;

1. My next goal is to do a professional fitness photoshoot. I will research and book it by Monday, 2/20/17
2. I will stop worrying about someone holding me accountable, and hold myself accountable! Every fucking day!
3. Remind myself daily of my purpose, be grateful for the things I am able to do, remind myself that the motivation is and always will be internal. Find it daily!

No more stalling! I will train this evening, deadlifts and full back.

Breakfast was solid:
– [ ] 4 whole eggs
– [ ] beef bacon
– [ ] apple

Lunch is on deck:
– [ ] Turkey sausage
– [ ] brown rice
– [ ] mixed vegges w/coconut oil

1 gallon of water to drink by days end.

Check out the weekly workouts and give them a try!   let me know what you think.





– [ ] The average person consumes 765 grams of sugar every 5 days. That is the equivalent of 17 cans of soda.
– [ ] The american heart association recommends we consume less than 10 teaspoons of sugar per day. The average person consumes about 32 teaspoons per day.
– [ ] If you took away all the sugar in the average american diet, it would equal about 500 calories per day or 3,500 calories per week.
– [ ] Excess sugar can lead to many health issues including but not limited too; diabetes, heart disease, obesity, and hypertension
– [ ] Sugar is as addictive as any recreational drug.
Understand that all sugar is not bad sugar. There are clean and efficient sources of natural sugar that can properly fuel your body (Fruits, agave nectar). The sugars that make me worry about you are those found in artificial sweeteners, high fructose corn syrup, and fruit juice concentrates. These are all damaging to your overall health and packed inside almost all of your favorite foods and beverages.

If you want to get healthy, you have to limit your sugar intake. Yes, sugar is used to provide the body with energy. However, when consumed in excess, your body stores what is not used as FAT!

A good rule of thumb is to look for foods with single digit grams of sugar per serving on the label. This does not account for any hidden sugars, but you can still effectively minimize your intake by sticking to single digit sugars per serving.

I challenge you to cut all processed, junk foods and beverages from your diet for 7 days. If you do not see or feel a positive difference in your health, I have 3 free training sessions waiting for you.

Hit me up with any questions

I hope this helps someone, somewhere

Much love!




– [ ] 75% of the human brain is water
– [ ] A human can live about a month without food, but only about a week without water
– [ ] Roughly 70% of an adult human body is made up of water
– [ ] Water helps flush toxins from body
– [ ] Water helps your vital organs, especially the kidneys, function properly

I am always confused when people tell me that they don’t like to drink water. So, you refuse to consume the very thing that is essential to live because you don’t like it? Interesting. Look, YOU NEED TO DRINK WATER. It is a simple and effective way to improve your everyday function. Lots of bodily aches, pains, and discomfort occurs simply because you are not properly hydrated. Sodas and juices have some water content, but are filled with sugar and other artificial ingredients.  Your body only wants the water from these drinks, but is working overtime to process the sugar.  This causes mild dehydration and makes you feel thirsty.  Immediately, you reach for another soda or juice and down it.  Next time this happens, reach for the water and make your body happy!

Well, how much water should I drink?  you ask.

The recommended amount for the average person is 8 cups or 64 ounces or 1/2 gallon or 4 16oz bottles. This is not difficult to factor in to your daily schedule.

Buy a few cases of water with 16oz bottles. Drink one bottle with breakfast, lunch, dinner, and during your workout. That is 4 16oz bottles of water and your daily recommended amount. EASY!

I have love for you and I want to see you well💪


I hope this helps someone, somewhere.



I want to give my insight on probably the most popular topic of fitness. If you are reading this, I’ll bet a few dollars that you have dreamed of or worked toward having a thin waistline with sculpted abs! As a Fitness Trainer, It is easily the most common topic I receive questions about. Look, you want abs, but you NEED a strong core. After reading this you will have a basic understanding about how to develop a slim waistline, strong core, and defined abs.

Your core is more than just your abs. Your core consist of of a variety of muscles, some of which work deep below the surface.  I don’t want to get super technical because, well, its no fun to read and makes this shit more difficult than it has to be.  So, to keep it simple, think of your core as a belt that not only wraps around your abs and lower back, but your gluteus and pelvis.  You must train your core as a whole.  The benefits stretch well beyond physical appearance.  Yea, I said it, doing hundreds and thousands of crunches will not strengthen your entire core which will hinder your progress towards chiseled abs.

Remember your core is a belt that involves more than just your abs.  All of the muscles work together to support each other and you!  If one area is significantly stronger than another, you put the weaker area at risk for injury. So, how do your train the core as a whole? Compound movements!  compound movements are exercises that work multiple muscle groups at one time.  Squats, deadlifts, and planks are a few examples of compound movements to build a soild core.  These exercises build strength, stability, and muscle in the core which is vital to brining out those abs of steel.  In addition to compound movements, working each area of the core individually ensures there is no lacking.  Crunches, hyperextensions, gluteus/hamstring developers, or any “glute” machine at your gym will do.  A sample routine is included at the bottom of this article.

I am about to give you the best possible piece of information you can ever receive on your journey to abs.  Stop…Eating…Bullshit.  Your diet is the most important factor in determining how strong, slim and defined your core will be.  Consistently taking in cakes, pies, doughnuts, cookies, candy, soft drinks, white breads, pasta, fast foods, fried foods, alcohol etc… is not conducive to your goal.  Have you ever eaten a combination of any of these foods and a few minutes later felt like it was nap time? That is called an insulin spike.  Insulin is a hormone that allows your body to use sugar that you ingest from food for energy.  When there is more sugar than needed in the body, insulin stores the excess as FAT.  The previously mentioned foods are full of artificial sugar, carbohydrates and unhealthy fats that spike your insulin, promoting excess fat storage in your core.  The bottom line is you must eat more vegetables, low glycemic carbs (carbs that don’t spike your insulin), healthy fats and lean proteins.  A sample list of these foods is included at the bottom of this article.  It is true, abs are made in the kitchen.

Get focused, train your whole core, clean up your diet, and build a masterpiece of a midsection.

Sample core routine:
* Barbell back squat x10 reps
* weighted crunches x10 reps
* glute/ham bridge x10reps
* front plank x30-60 seconds
***Complete 3-5 rounds***
***Use moderately heavy weight for the exercises that require it.***

Low glycemic carbs
* brown rice
* sweet potato
* oatmeal
* beans
* most vegetables
* grapefruit
* cherries
* pears
* apples
* oranges
* plums

Healthy Fats
* Avocado
* Almonds
* Cashew
* Pecans
* Walnuts
* coconut oil
* olive oil
* almond butter
* Natural Peanut butter
* Salmon
* Flaxseed

Lean Proteins
* skinless chicken breast
* 85-90% lean grass-fed beef
* 85-90% lean ground turkey
* salmon
* tuna
* shrimp
* eggs

***Many of these foods have diverse nutrient profiles, making them interchangeable. For example, salmon is a great source of healthy fats and protein.***

I hope this helps someone, somewhere

I’m always open to questions or comments.  Hit me up.

Be Well!



It’s 6:39am on Saturday, September 17, 2016. This body doesn’t allow me to sleep past 7am ha! “I am grateful for this day, I will never see this day again in this lifetime, I have my health, I have a home, and I will not miss a meal. Lets live this day to the fullest Mayfield!”. This is my first thought each day I am fortunate enough to open these eye lids. This thought shapes my attitude for the entire day.

What are your first thoughts in the morning? Do you believe they impact the flow of your day??

– [ ] I will probably train twice today. I am in full preparation for an upcoming powerlifting meet. I’ll definitely provide details as it gets closer.
– [ ] I have a couple of clients to train today.

– [ ] I am working on a 21 day workout program for anyone looking to make a habit of fitness, get it? lol somewhat corny. Anyhow, It will be a great program to try!

Feel free to drop any questions or comments

Click the”Contact” tab to inquire about one-on-one training.

Be Well!



Every week I will post a full body workout that can be completed 2-3 times per week at home or inside the gym.  If you are looking for a starting routine or a change up from your normal routine, these workouts will help!  scale them to your fitness level and have fun!

Warm-up: Jog or run in place for 5 minutes/stretch lightly

  1.  Circuit: 5 rounds

▪️5 burpees

▪️10 bodyweight squats

▪️15 push-ups

▪️20 crunches

▪️25 jumping jacks

Cool down:  Strecth thoroughly 5-10 minutes

Complete each exercise back-to-back for the prescribed number of repetitions and that equals 1 round.  Complete all 5 rounds with as little rest as possible.

You are guranteed to work up a good sweat, increase your heart rate, burn calories, and burn fat while increasing musculsr strength and endurance.

Try it and let me know what you think.  Remeber you get out what you put in so PUSH YOURSELF!!





I had the pleasure of meeting two Chicago based trainers a few months ago.  They came to participate in one of my beach boot camps and I was very grateful.  Afterwards we talked, shared ideas and decided to put our own group workout in motion.  The result was the formation of #3TheFitWay  and this past saturday 9/10/16 was the first group workout held by us.  I wont go into detail about all the audibles we had to call to make this happen lol but the persistence definitely paid off and the workout was successful despite the minor obstacles.

We have more workouts in the coming weeks.  I will post updates here and we would love for you to join us!

Stay tuned!

Follow @kenessentialfit and @mrxxclusive22 on instagram


For many people, nutrition is the most challenging aspect of getting fit, yet it is probably the most important. Whether you’ve heard this thousands of times or never heard it before, it is a fact of fitness that YOU CAN’T OUT WORK A BAD DIET! Many have tried, many have failed.

I know, you love cookies, cakes, pies, doughnuts, candy, chips, soda, burgers, pizza, hot wings, beer, tequila….Ill stop there. Personally, I can destroy a mountain of warm, soft, chocolate chip cookies in record time, but their is a time for that. Think of your body as a 2017 Mercedes Benz and fill it with good, quality FUEL! FUEL YOUR BODY!

When you are making the necessary steps to get fit, you must eat foods that are conducive to your workouts to reap the maximum benefits of your hard work. Minimize the bad stuff and indulge in moderation. So, What should you eat? Check out this list of clean, nutritious fuel.

– [ ] chicken (skinless)
– [ ] beef (grass-fed if able)
– [ ] turkey
– [ ] fish
– [ ] lamb
– [ ] shrimp (and any seafood)
– [ ] pork (bacon, chops, roast, tenderloin)
– [ ] eggs
– [ ] low sodium beef/turkey jerky

– [ ] spinach
– [ ] lettuce
– [ ] cucumber
– [ ] zuchinni
– [ ] bell peppers (all colors)
– [ ] peas
– [ ] corn
– [ ] carrots
– [ ] kale
– [ ] green beans
– [ ] asparagus
– [ ] broccoli
– [ ] cauliflower
– [ ] mixed greens
– [ ] collard greens
– [ ] cabbage
– [ ] garlic
– [ ] celery
– [ ] mustard greens
– [ ] turnip greens
– [ ] yellow squash
– [ ] radishes
– [ ] mushrooms

– [ ] sweet potatoes
– [ ] Red potatoes
– [ ] brown rice
– [ ] oatmeal
– [ ] beans
– [ ] Quinoa

– [ ] avacado
– [ ] almonds
– [ ] pecans
– [ ] walnuts
– [ ] cashews
– [ ] natural/organic peanut butter
– [ ] coconut oil
– [ ] olive oil
– [ ] grass fed butter/whole organic butter

– [ ] apples
– [ ] strawberries
– [ ] pears
– [ ] bananas
– [ ] oranges
– [ ] kiwi
– [ ] grapefruit
– [ ] peaches
– [ ] blueberries
– [ ] raspberries
– [ ] lemons
– [ ] limes

I plan to start a cooking series soon to provide examples of easy, clean meals.  Try to use low sodium seasonings or season with natural herbs and spices.

Be sure to drink plenty of water daily while you clean up those eating habits.

I hope this helps someone, somewhere

I’m just here to motivate you!

Please like, comment, and contact me with any questions.

Be Well!