Maya Fit Girl

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How to Create A Home Gym Under $100 March 24, 2015

Filed under: Exercise,Fitness — Maya Fit Girl @ 10:05 am
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Having kids, a home to manage, a job to go to and countless other things to do on a daily basis, may be just the reason to keep us from going to the gym. So why not make your own gym at home with very inexpensive equipment?

Start with a yoga mat.  Not only can you do yoga on it, but it’s also good for any exercise movements or stretches which may require you to have some type of padding or non-slip surface. Starting at about $10, this is a great investment.

Since a rack of dumbbells costs at least $300, having resistance bands are great alternatives. With resistance bands, you can do just about any type of strength training exercise, which would normally require heavy weights — chest presses, rows, shoulder presses, tricep extensions, bicep curls, squats, and more! And all starting at the low, low price of $9.95.

This next piece of equipment is the most expensive, but can be utilized for many things. The adjustable weight bench can be used for chest exercises, tricep dips, step up movements, inclined or declined movements, ab work, and lots more.  Starting at $50, you will definitely get your money’s worth after the first use.

Ready for a good cardio workout? Stroll down memory lane and pick up a jump rope.  With the ability to help you burn over 100 calories in only 10 minutes, this small piece of equipment will be one of your best kept secrets. Starting at $6, it’s a steal!

Now throw in a few workout DVDs and you’re well under $100 for a perfectly equipped home gym.  There’s nothing like saving money and saving time, all while staying within the comforts of home.  Have fun!

Be sure to check out the Fit Girl by Maya website for recipes, videos, workouts, apparel and more!

 

 

How to Avoid Getting Cooties at the Gym March 17, 2015

Filed under: Exercise,Fitness,Health — Maya Fit Girl @ 10:00 am
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It never fails.  I always hear stories from friends about how they may have caught a cold, foot fungus or some other germ at the gym.  If you have been a victim or would like to prevent becoming a victim of the gym cooties, here are a few ways to keep the germs at bay.

There are areas within the gym that have been shown to be the worst at hoarding germs.  Those areas are free weights, weight machines and the exercise ball. Which pretty much sums up the whole gym, right?  Well, don’t fret, most gyms have those handy anti-bacterials wipes available, if not, you should bring your own personal pack.  Wipe those areas down where they will touch your exposed skin and you are good to go.

Be careful in the locker room. It may look clean and it may even be cleaned several times per day, but what about those times in between.  Never sit naked on the benches because others may have been naked there as well. Vaginal yeast, fecal matter, and lots of other grossness has been found, so be cautious and use a dry towel (you brought from home) to sit on.  Also, be sure to wear your flip flops or shower shoes if you decide to go in the sauna, steam room and shower.  The floors in those areas are sure to harbor fungus and bacteria that causes ringworm and athlete’s foot.

You know that treadmill, bike, or elliptical you love? Well, it may get wiped down throughout the day, but to be safe, wipe it down before and after each use on the areas where it touches your exposed skin. Be sure to include the seat area on the bike and any buttons.

Check out this quick checklist of things you should do to prevent getting any germs at the gym:

  • Cover any cuts or broken skin with a bandage.
  • Wash hands before and after your workout.
  • Wipe down machines before and after use.
  • Bring your own water bottle, towels, and exercise mat.
  • Don’t sit on the locker-room bench naked.
  • Always wear flip-flops or shower shoes in the locker room and shower.
  • Don’t shave at the gym or immediately before going there.
  • Whenever possible, shower at home after your workout.
  • Keep dirty clothes and shoes in separate gym bag compartments or place  in a plastic bag.
  • Wash gym clothes after each use.
  • Examine your skin weekly. If you find a painful red spot or a bump, see your doctor.

Practice these tips each time you go to the gym. You want to keep  yourself safe and also prevent spreading any infections to the kids.

Be sure to check out the Fit Girl by Maya website for recipes, workouts, videos, apparel and more!

 

 

Photo by: i.huffpost.com

 

Look Good to Feel Good January 19, 2015

Filed under: Exercise,Fitness,Uncategorized — Maya Fit Girl @ 9:29 am
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[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.

 

How to Eat Healthy at Fast Food Restaurants September 29, 2014

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[As originally contributed to ThisFitsMe.com on 8/12/14]

We all have been through the scenario where we are pressed for time, we don’t have our prepared meals with us, running errands has taken longer than usual, and our stomach is starting to sound like a grizzly bear. We are down to our last resort—the fast food drive thru.

Here are a few healthy ways to navigate the fast food menu at various restaurants:

Subway

  • Six inch veggie sandwich on the 9 grain whole wheat with spinach and not regular lettuce, it packs more fiber and the essential vitamins needed to reenergize you. Season with a little oil, vinegar, salt and pepper.
  • Oven Roasted Chicken salad or the Double Chicken Chopped Salad has everything you need to fill you up without the guilt. You can choose all the veggies you want and add chopped chicken breast. Remember to choose spinach as your leafy green and oil and vinegar as your dressing.

Chik-Fil-A

  • Chik-Fil-A has just added Grilled Chicken Sandwich to their menu. I love that it’s on a multi-grain bun and is seasoned with sea salt and cracked pepper. Sea salt is a better salt option than table salt because it is an all-natural mineral while table salt is heavily processed and contains additives.
  • The Grilled Market Salad is another one of their grilled chicken options, packed full of protein and tons of veggies, including Romaine lettuce and baby greens. The red, and green apples, strawberries, and blueberries adds the sweetness and natural sugars you need to replenish body with energy. I would suggest having this salad before noon to give you plenty of time to burn off the extra sugar.

Wendy’s

  • Try the Grilled Chicken Wrap (found on the value menu), but remove the tortilla and ask for a side of sliced apples. Both will give you the fuel you need to keep going until you get home for your next meal.
  • The Ultimate Chicken Grill sandwich can be eaten open-faced (with only one slice of bread) or with no bread at all. Ask for it without the honey mustard, which cuts the fat intake in half.

For your beverage at any fast food restaurant, choose water, unsweetened iced tea, black coffee or hot tea (no sugar). Don’t ruin your progress with sugar-filled drinks. They don’t quench your thirst and they are bad for you — diet cola, or not.

Although making your own food is the best option, you don’t have to starve or deny yourself food just because you think you don’t have options while out of the house. It is better to eat the healthy options from fast food restaurants, than to skip a meal. Just keep in mind that you can remove or order your food without the condiments or things that would be considered unhealthy.

Take your health in your own hands. You are in control, so make the right decisions that will help you reach your health and fitness goals.

 

Don’t Be Afraid of the Weights September 16, 2014

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[As originally contributed to http://www.ThisFitsMe.com on 8/5/14]

Recently, I hosted a fitness workshop and found that all of the women in attendance exclusively had cardio in their daily routine with Zumba being the favorite.  Zumba is fun and gets your heart pumping, running for miles and miles really improves your endurance, running on the elliptical and treadmill are great for the legs, but what about weight training?

There is a myth, among many women, that lifting weights is a man thing or that if you lift too much, you will end up with the physique like a man. Let me let you in on a little secret…both are false. Women have been lifting weights for just as long as men and the only way that you will end up with the body like that of a man is if you are taking steroids and/or lots of testosterone.

Incorporating strength training into you workout creates a great balance for the body.  Adding a little muscle to can help fill out the body and, depending on how heavy or light you lift, can really get you the curves you desire.  And just know that lifting weights doesn’t mean that you start with a 300 pound barbell. If you are not looking to achieve that ripped, super defined look, lift light, yet challenging weights for longer repetitions (reps). For instance, curl 10 pound dumbbells for 20 reps, instead of 35 pound dumbbells for 10 reps.

Aside from gaining muscle tone, here are five other reasons you should start lifting weights.

1. Lifting Burns that Baby Fat

High intensity lifting and metabolic training stimulates lipolysis or the fat breakdown and release and increases the body’s metabolism hours after your workout is complete. You not only burn calories during your weight training session, but you’ll continue to burn calories long afterwards.

Your body becomes strong, defined, and lean. No more will you feel ashamed or lack self-confidence when you are naked.  You will look and feel better than you did before you had your baby!

2. Post-Workout Burn

A high intensity lifting session burns approximately 500 calories per hour and boosts your basal metabolic rate (BMR). BMR is the minimum number of calories your body burns at rest, working out, or lying down.

What this means is that you not only burn calories while working out, you also continue to burn them up to 24 hours afterwards. The more intense you lift, the more you burn through your boosted metabolism.

This also means that the more muscle you gain, the less fat you’ll have. The less fat you have, the more calories you burn at rest. Gaining muscle gets you lean and keeps you lean.

3.  Prevents Your Metabolism From Declining

As we increase with age our metabolism typically decreases, starting around the age of 30.  To prevent this from happening, incorporate frequent weight training in your fitness life.

With your metabolic rate elevated, you will stay in shape well after the kids leave the house!

4.  Improves Posture

Lifting weights strengthens your muscles, including your back, neck, shoulders, and core (abdominal area).  Strength in these areas helps you to stand up taller, improve your posture, preserve the spine and reduces back pain.

Who wouldn’t want to look strong and confident on a daily basis?

5.  Reduces Stress and Improves Mood

Exercise and weight training release endorphins- neurotransmitters that prevent pain, improve mood, and enhance pleasure.  Endorphins are released during long workouts where the intensity is moderate to high and breathing is difficult.

With all of that release going on, your stress levels decrease, along with any anxieties and depression. You begin to feel happy with each breathless set you complete! The kids love it when you smile, so should you.

Being strong is not a “man thing.” Being strong is what you are everyday and in everything you do. Believe that.

Be sure to visit www.FitGirlbyMaya.com for FREE recipes, workouts, and fitness apparel.

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

 

Don’t Get Discouraged August 26, 2014

 

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(As contributed to http://www.ThisFitsMe.com on 7.28.14)

When we finally decide that we want to start getting active and be healthier to not only take better care of ourselves, but also our families, we begin to realize that we face many challenges as busy mommies.

You vs. You

Sometimes we get in our own way. We talk ourselves out of a workout out because we are tired from working all day at the office or at home taking care of the kids.  Then we talk ourselves right into a heaping bowl of ice cream because we can “start again tomorrow.”  Besides, it’s easier to scoop ice cream in a bowl than it is to make a hearty salad, right?

Easy doesn’t get you healthy. You have to work hard, push through the challenges of life and know you are worth the struggle.

You are Not Alone

Starting the journey can be very difficult, but if you have a support system to help you through it all, you will be more successful. Find a friend, a co worker, someone at your church, an online buddy, someone that will workout with you. You can encourage each other and share your successes.

Having an exercise partner can keep you accountable and committed to your goals. Having someone to answer to increases your fitness achievements.

Cheating is Ok

To keep me sane, I always include one (maybe two) cheat meal in my weekly meal plan.  I have it every Friday night to coincide with date night with the hubs.

A cheat meal gives me something to look forward to each week and it allows me to have my “naughty food” fix.  Once I have my special meal, all my cravings are curbed.

Don’t Beat Yourself Up

We all have our moments of weakness where we give in to those temptations that can get us off track- that slice of greasy pizza at the office party, the endless cupcakes at your kids’ birthday party or that two liter bottle of cola calling your name from the fridge.

No worries, if you slip up, don’t feel sorry for yourself. Don’t give up on your goals. Commit to be stronger when faced with temptation again. Take one day at a time and know you have what it takes to reach your goal to live a fit and healthy life.

Be sure to sign up for the Fit Girl by Maya newsletter and be the first to get FREE workouts, recipes, promos and more!

*Photo credit by http://www.click2houston.com

 

How to Find Time to Get Fit August 18, 2014

 

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(As contributed on www.ThisFitsMe.com on 7.25.14)

(As contributed to http://www.ThisFitsMe.com on 7.25.14)As moms, we all have been faced with the same question. How do I find the time to get fit in my already hectic schedule? Time after time we try to squeeze a workout into our daily lives as if it is a non-priority. Ladies, it is time to PRIORITIZE!

Here are 4 proven ways to add fitness to your life and become your number one priority:

1.  Make an Appointment

Just as you make your weekly nail appointment or schedule your kids’ playdates, make an appointment with exercise.

Even if it’s only a 15 minute walk around the block, a 30 minute yoga video in your living room, or a 45 minute Zumba class at the gym. Take time for yourself and get active. So, get out your calendars (on your smart phone or in that appointment book) and schedule times throughout the week you will commit to get fit and stick to it!

2.  Make it Fun

When planning your workouts, include things that are not only challenging, but also fun.

Remember, workouts don’t always have to be the standard jog on the treadmill or bicep curls in the weight room.  If you love to play tennis, go do that! As a matter of fact, take a friend and go play  at the courts in your local park. Go play tag in the backyard with the kids. Not only will they have fun spending quality time running around with you, but you will too. When was the last time you played outside? You’ll have so much fun you won’t even realize you’re working out!

3.  Plan Ahead

In order to always be workout ready, you must be prepared.

Have a packed gym bag in the trunk of your car, ready for those last minute or impromptu visits to the gym. You know, for those times when you leave work late with no time to stop at home and hit the gym before you pick up the kids? Or, have a bag already packed siting by the front door.  Now you don’t have to take the time to search for your bag and pack it every time you want to go to the gym. It’s conveniently waiting for you as you head out the door. Now you won’t have any excuse to miss your workout. You’ll already have your gym bag packed and ready to go.

4. Get Real

When you decide to start getting fit and live a healthier lifestyle, be sure to set realistic goals for yourself.

Although we want to challenge ourselves, setting unrealistic goals does more harm than good. More often than not, it leads to us quitting and going back to being last on the priority list.

For example, losing 30 pounds in 10 days is an unrealistic goal that will not only send your body into shock, but is so extreme that if you are able to lose that 30 pounds, you will most certainly gain it back and then some.

Let’s take care of our bodies and be patient with our goals.  If 30 pounds is what you want to lose, do it the right way by  incorporating  healthy meal and exercise plans and stick to them and give it time.

Time and consistently are crucial to your success!

Ladies, we all want to look good, feel good,  and be healthy, but the only way to get there is to make ourselves a priority. You take care of everyone else, so be sure to take of yourself.

Be sure you sign up for the Fit Girl by Maya newsletter to get all the latest promos and fitness tips!

*Photo credit by www.getintravel.com

 

 
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