Maya Fit Girl

Dream big…then do it BIGGER!

Moms, Try These Healthy Kid-Friendly Lunch Alternatives February 16, 2015

Filed under: Fitness,Food,Health — Maya Fit Girl @ 9:30 am
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Colourful healthy salad sandwich

I always talk about being more creative when keeping with a  more healthier meal plan for both moms and kids.  For kids, creativity is key, but being creative while not being too different from what they are used to, is the hard part. Here are three standard lunch favorites made healthier.

1. Peanut Butter and Jelly Sandwich

You can’t get anymore standard than the ol’ PB&J. While we usually use peanut butter high in sugar content, why not use an all-natural peanut butter (or any other all-natural nut butter)? All-natural peanut butters have no added sugars and are made with only peanuts and an oil, usually flaxseed or palm oil. For your jelly, use a one that contains 100% fruit and no high-fructose corn syrup. Two easy changes that will go virtually unnoticed.

2. Turkey Sandwich

Using lean, low or no-fat turkey meat with mustard, which contains zero sugars and zero fats with whole grain bread, makes this sandwich a great option for a lunch time main item.

3. Kid-Approved Chicken Salad

Using chunky bits of leftover chicken mixed with Greek yogurt, raisins or dried cranberries, shredded carrots and sliced almonds mixed together and served  in a whole grain pita-bread pocket is a great alternative to chicken or tuna salad with crackers.

Don’t be afraid to take chances and have fun with food. The kids will love it and love you for making delicious and nutritious meals for them everyday.

 

 

 

Photo by: MindBeautyHealth.wordpress.com

 

Look Good to Feel Good January 19, 2015

Filed under: Exercise,Fitness,Uncategorized — Maya Fit Girl @ 9:29 am
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Logo TFM

[As originally contributed to ThisFitsMe.com on Sept. 28, 2014]

What we choose to wear can be great indicators of how we feel or how we aspire to feel.  Think about it.  What do you usually wear when you are feeling sick and want to lie in bed all day? Big comfy pajamas or sweats, right? And what do you wear when you have to present at a big meeting at work? Your best power suit because it makes you feel more confident, right?  And what about when you’re going out for a night on the town with the girls? You wear your cutest little black dress that hugs you in all the right places and makes you feel sexy, right? Well, we often do the same thing when it comes to our workout apparel.

If it’s that time of the month, we’re feeling bloated and crummy, barely wanting to go workout in the first place, so we throw on big ol’ sweats or three sizes too big clothes to hide the bloat and accentuate how horrible we feel. Or if we’ve lost another five pounds, we feel so excited that we want to show off our success and wear those cute leggings and fitted tank top that have been hiding in the back of the closet. But why can’t we look cute no matter how we feel or where we are in our fit life?

The next time you you want to motivate yourself to get up and workout, grab an outfit from the cute pile.  Throw on that hot pink tank and those colorful shorts.  You will see how fast your attitude and demeanor changes.  Sometimes an outfit can make us look so cute that we can’t help but start feeling that way.

In my desire to want to help all women look good and feel even better about themselves, I have come up with a line of apparel that consists of two collections- Fit Girl Chill and Fit Girl Caliente.  Fit Girl Chill are for those days when we aren’t really at 100%. We are feeling just a little bit lazy, maybe bloated from all that bread we had last night, or exhausted from staying up with the baby all night. Just throw on a pair of soft Fit Girl capris, a loose-fitting “I Am Fit Girl” motivational tank and you’re good to go. Comfy, casual, and chill.

If you’re feeling super sassy and want to wear an outfit that is not only comfortable, but also has lots of vibrant colors and textures, try Fit Girl Caliente. Throw on a pair of bright yellow leggings, an open back sports bra and a sparkly headband and see if you don’t feel cool, confident, and CALIENTE!

I’d love for all of you ladies to check out Fit Girl apparel.  Just for my readers, use promo code FITGIRL30 to receive 30% off all orders at www.FitGirlbyMaya.com. Feel free to share with your friends.

Though true beauty is not found in what you wear, but rather through the happiness within yourself, let that happiness shine through no matter what outfit you choose.

 

New Year, New You January 12, 2015

Filed under: Uncategorized — Maya Fit Girl @ 9:46 am

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Ok, so you made it to the new year. You’ve made your New Year’s resolutions and you’re all set to get ready for a fresh new start.  Here are a few things to keep in mind to help you stay committed to the promises you made to yourself.

When you’re all comfy and cozy in the bed and your alarms goes off, think of that annoying sound as a signal that it’s your time now. Your time to get healthy. Your time to build the body you’ve always wanted. And your time to get it right this time.  It’s time to get up and start living to be the best YOU you can be!

When you’ve been sticking to your meal plan without having any extra snacks, avoiding those tempting foods you thought you couldn’t live without, and making sure you always have your meals with you, then it happens… You are faced with a box of delicious pastries at work or your kids want to make cookies with you. Don’t fret, walk away from that box of sugar breads. Have fun and bake those cookies with the kids, then walk away. It’s that simple..just walk away.

Sometimes we have the bad habit of wanting what someone else has.  We want to have a butt like “her” or we wish we could have arms like “her” or if only we could be as disciplined with our workouts as “her.” The problem with that is, we are NOT “her” and will never be. We have to walk down our own path, not some else’s.  Strive to improve yourself for yourself. Comparing yourself to others will only get you discouraged. Stick to your own plan.

Ladies, remember these things as you move forward to the new goals you’ve set for yourself.  Take everything one day at a time.

 

Photo by: xclusivecorporatefitness.com

 

Get Your Mind Right! January 6, 2015

Filed under: Exercise,Fitness,Uncategorized — Maya Fit Girl @ 9:39 am

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I’m sure you have already set some great goals for the new year. I’m also sure that a few of those goals are fitness-related. Are you truly mentally ready to tackle those goals? Do you think you have what it takes to to complete those goals? If you answered no to these questions, then you may want to rethink them.

I’m not telling you to give up before you even start, but I want you to be successful. Here are five ways you can ready your mind for the goals you set for yourself.

1. Set short-term goals every week or every other week to keep them at the top of your mind and actively pursuing them.

2. Know that it will be hard and that there will be times that you will fall, but also know that it’s ok to fall, as long as you get back up and keep pushing.

3. There will be temptation all around, but you must be strong and focused on all that you plan to achieve and know that you can do it.

4. Always be prepared by having your meals ready to go at all times. If you’re headed to to run errands all day, have  your lunch bag or cooler packed with the meals you need for the day.

5. You will encounter people who won’t believe that will be able to achieve your goals. They will make fun of the meals you carry with you all the time, they will try to convince you that one donut won’t hurt, and they will tell you all of the reasons why what you are doing won’t work anyway.

Get ready to be met with opposition from your friends, your circumstances, and even yourself.  Be ready to face them all. And most importantly, be ready to plow right through them with your mind focused on your goals and your confidence ready to conquer them all. YOU CAN DO IT!

 

 

 

Photo source: blog.f3foods.com

[As contributed to ThisFitsMe.com on January 1, 2015]

 

How Much Protein is Enough? January 5, 2015

Filed under: Exercise,Food,Uncategorized — Maya Fit Girl @ 9:19 am

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[As originally contributed to ThisFitsMe.com on Sept. 27, 2014]

Many of you have heard that when you lead an active lifestyle, adding more protein to your diet is very necessary. But rarely do we hear about the specific reasons why protein is important.

So what’s so great about protein?  Well, for starters, protein is contained in every one of our cells, which helps to aid in growth, supports our immune system, metabolism, and performance. So what does that mean? Basically, that means that protein is needed to help repair cells and make new ones. We consume protein, which is digested in our bodies, amino acids (used in enzyme and hormone production) are released and absorbed my other tissues to make new proteins.

Now that you know what proteins do, how much do you need to have everyday? Well, that depends on how much activity you do on a daily basis.  If, for instance, you’re not very active, meaning you may run errands here and there, but you don’t have a regular fitness routine, you should consume about .4 grams of protein per pound of body weight. If you’re 130 pounds that would mean about 52 grams of protein daily.

If you have decided that you would like to become more active and are increasing your daily physical activity, you should consume about .6 grams of protein per pound. So, for that same 130 pound woman, that would be 78 grams of protein per day.

But, if you are looking to add muscle mass and gain strength and have significantly increased your daily physical activity, you should consume about .9 grams of protein per pound. That works out to 117 grams of protein per day.

Why is protein consumption so important when trying to lose weight? It’s simple, proteins satisfy hunger and help to prevent hunger pangs, while stabilizing blood sugar levels and supporting healthy hormones necessary for your metabolism.  Proteins allow our bodies to use more energy burn protein than carbs or fat. Most people who are on high protein diets, rarely count calories because most of their calories come from proteins than any other source.

So how does protein consumption aid in weight loss? Proteins keep you feeling full, even with a decreased total calorie intake. Unlike diets where you are decreasing your calories, but are in a constant state of hunger- that’s losing weight the wrong way. Before starting a new meal plan, be sure you are eating enough and eating the right things to keep your body fueled and running on the what it needs to function efficiently on a daily basis. You don’t want to be living off two salads a day and too weak and exhausted  to take care of the kids because you’re starving yourself. Love yourself enough to take care of yourself the healthy way.

 

 

 

Posted by: http://www.stylevitae.com

 

Oatmeal Is Not Just For the Kids December 29, 2014

Filed under: Fitness,Food,Uncategorized — Maya Fit Girl @ 9:12 am
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[As originally contributed to ThisFitsMe.com on Sept. 18, 2014]

With Winter here, I really start craving oatmeal.  I love everything about it- it make me feel so warm on a cold morning, it makes me full until my next meal, and not only is it healthy for you (not the instant kind), but you can add other healthy things to make it even more delicious. Here are three awesome ways I love to make my oatmeal during the cold months:

Oatmeal Strawberries and Cream

What you will need:

1 cup of quick oats

1 cup of water

small saucepan

1/4 cup Greek yogurt

1 tbs honey

1/4 cup sliced strawberries

Boil one cup of water over medium heat. Add oats once water comes to a boil. Stir oats and remove from heat. Stir in Greek yogurt, honey and strawberries…and you’re ready to have a super healthy, tasty breakfast! 

Nutty Oatmeal with Mango and Toasted Coconut

What you will need:

1 cup of quick oats

1 cup of water

small saucepan

baking sheet

2 tbs unsweetened flaked coconut

1/2 cup chopped mango (I used frozen)

2 tbs chopped cashews

Optional- 1 tbs brown sugar

Preheat over to 350 degrees. Spread coconut on baking sheet and toast until golden for 3-5 minutes. Boil one cup of water over medium heat. Add oats once water comes to a boil. Stir oats and remove from heat. Stir in mangoes, coconut, and brown sugar and then you have tropical goodness!

This next one you can enjoy all year round, including the summertime!

Banana ‘n Coconut Overnight Oats

What you will need:

2/3 cup quick or steel cut oats

2/3 cup unsweetened almond or coconut milk

1 banana (sliced)

dash of cinnamon

dash of nutmeg

2 tbs unsweetened flaked coconut

1 banana (sliced)

3 tbs chopped walnuts (optional)

In a small mason jar the  night before, combine the first six ingredients in a small mason jar. Shake it up pretty good with the lid still on. Place in the refrigerator. Top with bananas and walnuts the next morning just before eating. You can eat this oatmeal cold or throw it in the microwave for about 45 seconds. It take great either way! 

Don’t just stick with these recipes. Be creative and try out different fruits or nuts to add to your oatmeal. Eating healthy doesn’t have to be boring. It can be just amazing as you are!

 

 

Photo by: http://www.galleryhip.com

 

3 Ways to Prepare for the Holidays December 25, 2014

Filed under: Uncategorized — Maya Fit Girl @ 9:29 am

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The holidays are the hardest times to stick with your meal plan and workout routine, but it doesn’t have to be. Each time you think about skipping a workout or cuddling up on the couch with a bag of chips, try these three things:

1.  Commit to 10 

When you aren’t in the mood to workout, commit to at least doing 10 minutes of your workout. If you feel like continuing after those first 10 minutes, keep going!

2.  Water Down or Eat Half

When you feel like having an unhealthy snack/food between meals, have a glass of water first. If after your water, you still want the snack afterwards, only eat half of what you were going to eat.  And remember…don’t stress about it later.

3. Remember, It’s a Lifestyle

Even if you fall off the fitness wagon during the next few weeks of the holiday season, don’t worry.  This is not a diet, it’s a lifestyle. There will always be times when you have a cheat meal or two, or three or ten, but if you keep you goals in mind and keep moving and keep pushing through most of your temptation, you will be just fine. You will find that your “need” to cheat will decrease the closer you get to reaching your goals.

Ladies, the holidays shouldn’t be stressful. Your meals and your workouts should not control your daily life.  Enjoy your family, friends and holiday cheer. Your healthy meals and workouts will be waiting for you once the last of the leftovers are all gone.

 

 
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