Namita Nayyar:
Looking ahead to International Mother’s Day 2026, what message would you send to mothers who have lost themselves in caregiving and want to reclaim their health, fitness, and confidence?
Maya Nassar:
Message for Mother’s Day 2026:
To the mothers: Caregiving is not a reason to disappear; it is a reason to be stronger. You cannot pour from an empty cup. Reclaiming your health isn’t “selfish”—it is the most responsible thing you can do for your family. Start with ten minutes; just start.
Namita Nayyar:
If your mother or a mother figure in your life influenced your drive, could you share one lesson she taught you about strength – physical or emotional – that you carry into the gym and the boardroom?
Maya Nassar:
Lessons on strength:
A key lesson I’ve carried is that emotional strength is the foundation for physical strength. You don’t lift the weight with your muscles; you lift it with your mind. That resilience in the boardroom comes directly from the grit I learned through physical struggle.
Namita Nayyar:
Your success story is not just about trophies. You’ve rebuilt your body, represented Lebanon, built a business, and now stand as Ms. Fitness Universe. What is one failure or rejection you experienced that later became your greatest gift?
Maya Nassar:
On failure:
Early in my career, I faced rejection from sponsors who didn’t understand the “fitness model” niche. That rejection forced me to build my own platform—Start Living Right—which eventually became more successful than any single sponsorship could have been.
Namita Nayyar:
Many women struggle with body image despite being fit. How do you define “success” in fitness beyond aesthetics or competition placements?
Maya Nassar:
Training & Nutrition
Defining Success:
Success is functional freedom. It’s the ability to move without pain, to have energy for my four children, and to feel a sense of mental clarity. The trophies are just the “extra credit.”
Namita Nayyar:
As a competitive fitness model, your training changes throughout the year. Can you describe a typical week of training during peak competition prep versus off-season?
Maya Nassar:
Peak Prep vs. Off-Season:
- Peak Prep: 6 days a week, split routines focusing on muscle isolation, plus 45–60 minutes of fasted cardio. Very high intensity.
- Off-Season: 4–5 days a week, focusing on heavy compound lifts (squats, deadlifts) to build strength, with minimal cardio to allow for recovery.
Namita Nayyar:
Do you prefer morning or evening workouts? And what is your non-negotiable exercise (the one you never skip, even when exhausted)?
Maya Nassar:
Workout preference:
I am a morning person. My non-negotiable exercise is the Deadlift. It engages the entire body and reminds me of my raw power.
Namita Nayyar:
How do you structure cardio, strength training, and flexibility? Do you incorporate any specific methods like HIIT, Pilates, or Olympic lifting?
Maya Nassar:
The structure:
I follow a Hypertrophy model for strength and incorporate HIIT (High-Intensity Interval Training) for cardiovascular health. I don’t do much Pilates, but I prioritize active recovery and stretching to maintain mobility.
Namita Nayyar:
You are also a sports nutritionist. Walk us through a typical day of eating – what does Maya Nassar consume for breakfast, lunch, dinner, and snacks during contest prep?
Maya Nassar:
Typical Day of Eating (Prep):
- Breakfast: Egg whites with spinach and a small portion of oats.
- Lunch: Grilled chicken breast, steamed broccoli, and a small portion of sweet potato.
- Snack: Whey protein shake or a handful of almonds.
- Dinner: White fish (like sea bass) with a large green salad.
Namita Nayyar:
How do you handle cravings, social dining, or Lebanese family gatherings (which are famously rich and generous) without guilt or derailing your goals?
Maya Nassar:
Handling Cravings & Social Dining:
I don’t “cheat”; I choose. If I’m at a Lebanese gathering, I focus on the grilled meats (Mashawi) and salads (Tabbouleh/Fattoush). I enjoy the social aspect without the guilt because I know one meal doesn’t define my progress, but my habits do.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
