Mommy Fitness: Maria Kang’s workout and diet routine

September 25, 2012

I get requests for workouts and diets all the time and here’s the deal:

I’m not a big fan on giving generic workout advice and unpersonalized diet plans. For example, if you don’t/haven’t:

–          Been strength training for over ten years

–          Can run 3 miles without difficulty

–          Have no postural issues

–          Are slightly injured on your left shoulder blade

–          Proportionate in body type

–          Have strong, easy-to-build, legs

–          Don’t eat red meat

–          Is allergic to most shellfish

–          Likes most fruits

–          Enjoys to eat broccoli and brussel sprouts

–          Have access to a gym

–          Have additional workout equipment at home like a treadmill or DVDs

Then you can’t follow MY workout and diet routine. You need to create your own. Creating your own requires you to know the various exercises and clean meals available to you. You can get it on my website, on various Facebook fitness pages, on, on, etc. Your information to live a healthier lifestyle is limitless. The one thing I CAN give you that will help you in your fitness goals is support, motivation and hope. While it doesn’t seem like what you want when starting a fitness program, it’s absolutely what you will need to be successful.

To be successful you need to know that it is possible. You need to believe that you can do it. You need constant motivation and a burning desire to be better than you were yesterday, to give more than you gave before and to push harder, live cleaner and go farther than you have in past efforts.

Trying to follow other people’s workout and diet set you up for failure – because how can you go from sedentary to extremely active? Dieting is a progression. Training is a progression. I will keep giving tips, but only you know you.

Once you create that desire to be fit, you create a need – when you create a need, the universe will help you fulfill it.

So, with that that said, IF you are similar to me in workout and diet, this is a sample of weekly schedule:

Workout schedule:
(I will give more specifics about the strength exercises later)

Monday: 3 mile run, Lower Body (mostly butt exercises) and additional 30 minute stairclimber if time allows
Tuesday: Chest/Back, 40 minute stairclimber, CORE workout at my mom-me club
Wednesday: 4 mile run, shoulders
Thursday: Zumba, CORE (done before class while saving my spot!)
Friday: 3 mile run, Arms and additional 30 minute cycling class if time allows, Mom-me circuit workout at the park (this is usually a distracting workout and not meant to be intense)
Saturday: Cycle class and arms and sometimes CORE


8am: 4 egg whites/oatmeal (the instant, low brown sugar brand)
10:30am: protein shake, apple and peanut butter
1:00pm: ground chicken with quinoa (usually pre-prepared)
4:00pm: almonds or chocolate/pb smoothie
7:00pm:  fish with veggies/salad. (I usually try to make my last meal low carb)

This shot was taken 8 months post-pregnancy.


  • Reply Audrey September 25, 2012 at 3:16 pm

    Big thanks for this post, i’m so happy to have an answer 😀

    (Thanks to help motivating husbands who didn’t want a kid because they think their wife will become a whale after giving birth !)

    • Reply barbj October 16, 2013 at 7:51 pm

      If your husband had that attitude, maybe it’s time for a new husband.

  • Reply Jackie September 25, 2012 at 9:06 pm

    on the above…husbands actually don’t want kids for the sole reason that their wife might gain weight?!
    guess they don’t really want a kid then. I wouldn’t want to marry such a superficial shallow person

    • Reply Heather October 20, 2013 at 12:45 pm

      My hubby met me the way I was. And always tells me how beautiful I am. We have been married 9 years!!!! I’m glad hes not shallow!!!

  • Reply TWYLA October 16, 2013 at 1:47 pm

    maria i was always fat as a child and adult , 150 @10 yr, old and 285 most of my adult life until recent now im 158 and i have lose skin i workout and try to eat healthy , my question what can i do to get rid of the saggy skin? your advice i believe would really set the tone in my life as i saw the pic that was aired about 10 min, ago showing ah lil sag in your stomach skin which i have and my thighs and butt . help what to do ?

  • Reply Jamilia October 17, 2013 at 3:01 am

    You ladies talking about your husbands are ignorant.. you lose weight for you and nobody else.. Maria is just giving us moms motivation.. sheesh.. appreciate it don’t be a hater… its not a good look..

  • Reply Jonathan hathaway October 19, 2013 at 10:15 pm

    You have nothing to apologize for, Maria.
    I am 54 and in amazing shape, and I am sick and tired of people I know joining the gym,then giving them my free time helping them with diet, food shopping and everything else, only to have them tell me after a couple of weeks, they do not have time.
    I just wish one honest person would just say, “Thanks but its not for me”
    Good girl I support you 100%.

    • Reply Heather October 20, 2013 at 12:43 pm

      I support her 100% too. She isn’t dressed inappropriately. Shes in a workout outfit! I think its amazing how the lazy people always have something to say! They are just jealous!!!

    • Reply Lobienie July 17, 2014 at 8:26 pm

      Well if you are willing to give something away for free: ie advice or support, do not expect anything in return. The reward should be that someone might take your advice to heart.

  • Reply Heather October 20, 2013 at 12:39 pm

    HI!! I had never exercised before except in high school. My then out of shape husband did a Tough Mudder and completed it!!! (hurting his knee in the process) I told him that it looked fun and challenging and that I wanted to do it! He told me that I needed to start working out and he got me a gym membership. I had gotten to 193 (not fat but out of shape!) Since then I have lost 25 lbs!!!!!!!! Hubby has now lost almost 60 lbs!!!!!!!!!! He saw how good I was eating and decided to follow my lead lol. We are now signed up for 3 mud runs a year. By the way I finished the 2013 Tough Mudder Kansas this year with no injuries. I now love working out! I still have yet to get my stomach to the way yours is. Also I feel I need more upper strength. Any suggestions?

  • Reply Karen October 25, 2013 at 10:43 pm

    Hi Maria —- I first saw your photo at a spartan Race website and later found out your a Filipino 🙂 I join that race a couple of times and a lot of filipinos join that race but I’m so proud that someone posted the picture on that website and supported you. Check it out on .

  • Reply Medinat March 11, 2015 at 2:01 pm

    You are indeed an inspiration! Good job! I need your help, I had my two children through C-section. I love my body structure EXCEPT my tommy. What exercise routine can you suggest just to loose the tommy fat and still keep my skinny self PLEASE?

  • Reply Jo Johnson March 19, 2015 at 8:35 pm

    Hi Maria, I am a Filipina myself and so proud of you!
    I am the co-founder of Chichi Active, a new luxury and very fashion forward activewear brand based in San Diego. I heard that you’ll be promoting your new book soon. I wonder if you would be interested in wearing our clothes? I can be contacted by email or at (760) 933 9086. Looking forward to talking to you!

  • Reply Carlene Delk June 2, 2015 at 4:58 pm

    Would like to know what you used our did to help with birth/ stretchmarks. ???

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