New Year Goal

SHOULDING

Hello everyone…the years is almost over!!! Did you set up a personal goal for the new year? I definitely did. I really want to complete the 12 week no excuse mom challenge by Maria Kang. I have an injury that is setting me back right now and I pray to God that I can heal by January 12th to start the challenge. You can read about the challenge here.

If you guys do not know who Maria Kang is, she is the Mom that started the No Excuse Mom movement. She got a lot of controversy about the picture she had of her self in a bikini with 3 kids with a “What’s your excuse” title on it. I am not going to go into that debate, but I know those of you that are trying to fit workouts into your daily mommy life especially those of you that work full-time too completely understand what Maria was trying to say with that statement. Anyway she inspired a lot of Mom’s out there and No Excuse Mom movement began. If you want to learn more about that you can check it out here.

Whatever your goal is for the new year, wether health/fitness related or whatever it is you want to work on in your life just remember if you truly want to change your life, you must first be willing to change your mind. Good luck and I wish you all a happy, healthy and sucessful new year!

…til next time Maya

Build Strong Relationships

We are so close to the end of the year. I want you all to sit down and reminiscent on good and bad things that happened this year. Think about the bad because I believe the bad is what makes us stronger. We learn from the bad and become better stronger people. Think about the good, happy moments, and appreciate them very much. Think about what you wish you would have done this year and write it down and make sure you do it. Don’t hold your self back, reach for your goals, the only person standing between you and your goal IS YOU.

Spend more time for family, if you can not physically spend time with family reach out to them…phone, text,email, Skype.  I get it. You have the best intentions, but you are busy. Super-busy, in fact. Between your job and your family and taking care of your home you barely have time to…well

Let me stop you there.

You can tell what is important to a person by the way they spend their time. If relationships are important, you will make time for them. You will make it a priority to send birthday greetings, celebrate the joys and mourn the losses of your nearest and dearest. And if you want to truly live the good life, you’ll expand this out to include friends and acquaintances.

When your friends need you, you’ll be there. And when you need them, they will be there for you, too. But I ask you all to please not put your friends before your family. It is important to have friends but I believe it is just as important to be close to your family. If you look at your past I am sure you will realize friends come and go, but your family is there to stay whether you like it or not, so make the best relationship out of it. Make it your goal not to only stay in touch when there is a death or a wedding. Send a random “hey Uncle Joe! How are you? Just wanted to check on you…” It will not hurt you, if you spend time on Facebook or any social media daily then  you can make time for this. Heck you can even use social media to stay in touch. I challenge you for the next year to contact a family member you have not talk to in a while. So contact one family member per week. If you want to make it even better and they live close by make a lunch date or visit. And I leave you with one of my favorite quotes

Strong roots

 

Holidays

Happy Holidays everyone!

Just wanted to give you that extra reminder not to ditch your workouts during the holidays. I know it can be stressful but remember that working out is the key for your head, just as it is for your heart. You may feel tired and not wanting to do it but once you are finished you will not regret it. I promise it will improve your mood, help you with holiday anxiety and stress. So here is a quick one you can do while you hide in your bedroom 🙂 This could be your gift to your self.

At home workout

I will…

We have been so busy at work with flu season hitting hard here in Georgia so by the time I leave the office I am beat and its very easy for me to make an excuse not to complete my daily workout. So when I got home while cooking dinner I checked my Intagram and saw this…

MOTIVATION

So after dinner I did a load of laundry then did a ab workout with my cute partner.

WORKOUT

  • 1 minute sprint in place
  • 30 second slow jog
  • 20 raised leg crunches
  • 15 leg raises
  • 20 flutter kicks
  • 15 heel touches
  • 20 bicycle crunches
  • 30 second plank
  • 1 minute sprint in place
  • 30 second slow jog
  • 20 leg raises
  • 15 flutter kicks
  • 20 heel touches
  • 15 bicycle crunches
  • 60 second plank

You can do this round twice. Then I hopped on the treadmill for a quick mile. This is my I AM EXHAUSTED but I NEED to do something workout at home. I felt great afterward…thank you Instagram 🙂

..til next time Maya

 

Workout Attire

Is it just me or is there anyone else out there that thinks workout clothes is ridiculously expensive? Brands like Nike, Adidas , New Balance, Under Armour, Lulu Lemon are ridiculous in prices, to get one complete outfit you are looking at up to $200. If you ask me that’s almost a years worth of membership at my little Fitness 19 😐

So I wanted to share with you where I get my gym clothes..on sale of course and super cute. But before I begin there are two items I completely save my money and splurge on and those are shoes and sports bra. The shoes have to be right, comfortable and supportive…I have a Nike addiction and buy tons of these lol. The sports bra’s I absolutely love are VSX Sport by Victoria’s Secret. These babies are so supportive!!! I promise you will not be disappointed in this splurge. They have them on sale during their semi-annual sale so stock up ladies. I have Under Armour, Nike and New Balance sport bras and no one comes close to these.

VSX Sport

The clothes I shop for at Tj.Maxx, Marshalls, Old Navy, Target, H&M, Kohls, Acadamy Sports Line, or even Walmart has the cutest Danskin line. I have brand name clothes and store brand name and they are all bought at affordable prices. If I work out 4-5 times a week I should have a lot of options to use througout the week. I believe in bargains.

OLD NAVY

OLD NAVY

HM SPORT LINE

H&M

Target

TARGET

Danskin-Now-Activewear

Check out the prices of Danskin at Walmart.

Washing your clothes is very important. Please don’t wear your clothes over again we can all smell you lol. I find it that cotton shirts are far better absorbent than polyester when it comes to sweating. Cotton absorbs it better so they’re not being released into the environment and we can’t smell them however once moist they do stick to your body which in turn can cause irritation to the skin. Polyester is not very absorbent and doesn’t absorb moisture so definitely wear your polyster clothes once only and wash. Do buy true performance fabrics. Fabrics that are flexible, moisture-wicking, temperature-specific or otherwise engineered will help keep you dry and comfortable as you exercise.

Taking care of your gym clothes…

Hang dry them. If you return home with a pile of sweaty clothes but don’t have time to immediately wash them, make sure you hang your clothes up to dry instead of throwing them in a hamper or leaving them in your gym bag

Soak them completely. Soak them in a vinegar & water mixture. Try one part vinegar and four parts water for about 30 minutes right before washing. You should also toss in a bit of vinegar or baking soda or even lemon juice to the washer water—but remember to not do this if your detergent has bleach in it! I promise this technique is definitely one to do, washing as you do your regular clothes does not take all the stench out and as soon as you start working out your sweat will activate a stale smell.

When washing and drying, set the temperature to the hottest setting the fabric will allow for. This is best for cotton garments that can withstand the heat without being broken down.

Like I said activewear is expensive so take care of it.

Til next time Maya

Chicken and Beef Spinach Meatballs or Burgers

Chicken and Beef Spinach Meatballs or Burgers

 

1 whole onion finely chopped or you can chop in food processor

3 garlic cloves minced

1 ¼ cup of Panko plain bread crumbs

1 large egg

1 egg white

Pinch of baking powder (this will keep the meat from shrinking when formed)

1 lb. of Perdue Ground Chicken

1 lb. 96% lean 4% fat Ground Beef

1- 10 oz. package of frozen spinach thawed and drained chopped.

Salt and Pepper to taste (I actually use Mrs. Dash to reduce salt intake)

 

Mix first six ingredients first, and then add Ground chicken. Mix well. Add drained chopped spinach. Mix. Add beef salt, pepper or Mrs. Dash, mix well. Let stand in fridge for 30 minutes to an hour. Form into balls and sear on a non stick pan on with dash of olive oil then bakes for 30 minutes on 350 degrees.

I usually make a home-made pasta sauce that I make from freshly chopped tomatoes and vegetable stock. I serve it with whole wheat pasta for the family and spaghetti squash for me because I love it like that 😉 I also use leftover meat and form patties and sear then bake and serve as hamburgers the next night. See 2 dinners in one prep day.

MEATBALLS