Summer is coming!

I recently returned from a 2 week trip to Atlanta, GA and was so looking forward to returning to the same warm weather back here in Michigan. Unfortunately, that was not the case. However, I know that the warmer temperatures will be upon us soon and that means tank tops, shorts, sun dresses and bathing suit season will be upon us in no time!

Below is the May Fitness Challenge. This month we are doing our 5-15 minute workouts Every Minute On the Minute (EMOM). EMOM's allow you to do quality work at your own pace. This doesn't mean to take your time, but also not to rush though that you are not completing the movements through their full range of motion. The way it works using the 5 minute EMOM on May 1st as an example: Set your timer and at the first minute you will do 20 push ups (if you have less than 10 seconds rest take 2 reps off and do 18 (or more if necessary). The idea is to leaving you "fighting" for that 10-15 seconds rest (depending on your fitness level and how challenged you want to be. Beginners might want 15-20 seconds rest. Then you wait until the top of the 2nd minute before you do your next set of push ups. If you are able to complete all 20 push ups in the 1 minute, you will have completed 100 pushups in 5 minutes. 

Saturday's are rest days, or can be used as make up days if you happened to miss a day during the week. Sunday's are a great day to get to the grocery store, or fresh food market to do your shopping for the week and then prepare all your meals. I like to boil 1-2 dozen eggs, back a dozen sweet potatoes, grill chicken and fish, cut up fresh vegetables, etc., so that I have prepared meals during the week. 

Visit my Get Fit with Ris Facebook page for more daily inspiration. If you have a question, please do not hesitate to ask. 

Good luck with this months challenge. Find a friend to do it with you too! 

In Health & Fitness,

Marissa

Some of my favorite recipes

I wanted to share some of my favorite "clean" recipes that are great for any meal of the day. In the Power Cake recipe I substituted applesauce for the butter, and eliminated the brown sugar. I like to use Extra Virgin Olive Oil in a Misto and lightly spray the cooking surface. 

Easy Protein Pancakes – 2 ingredients

2 Whole Eggs

1 Ripe Banana

Optional: Fresh berries

Mash banana and add eggs, mix well (I like to add a little cinnamon to the batter). Heat a pan and spray lightly with olive oil. Cook 45 seconds or until lightly brown on one side, flip and continue cooking until lightly brown.

Makes 4 pancakes – top with fresh berries

Egg Poppers

1 cup sliced mushrooms

¼ cup chopped tomatoes

¼ cup diced sweet white onion

¼ cup diced pepper

1 & ½ cup egg whites

¼ cup chopped spinach

Sauté mushrooms, tomatoes, onion & peppers in small saucepan. Set aside.

Line muffin pan with foil backing cups. Spray cups lightly with olive oil. Combine egg, mushroom and spinach in bowl and mix well. Divide evenly among muffin cups. Bake at 350F for 30 minutes until a knife inserted in the center comes out clean.

Protein packed Pancakes

6 Egg whites

1 cup steel cut or rolled oats (not quick cook)

1 cup low fat cottage cheese

1 teaspoon cinnamon

1 teaspoon vanilla

In a blender, blend all ingredients until smooth. I usually just mix well because I like the texture of the oatmeal. Pour ¼ cup of the batter on pre-heated (350F, lightly greased with olive oil) griddle (350F). Flip when they start to bubble. Cook until golden brown.

I like to top with low fat Greek yogurt, or unsweetened applesauce, or fresh berries. These are great cold too!

Power Cakes

2 cups Kodiak Whole Grain Mix

1 cup Milk

1 Egg

¼ cup of unsweetened applesauce 

2 ripe bananas mashed

1 teaspoon of cinnamon

Optional: 1cup dark chocolate chips or chopped walnuts

Combine all ingredients in mixing bowl and blend until smooth. Fill greased muffin cups ¾ full. Bake at 350 F for 14-18 minutes or until golden brown and inserted toothpick comes out slightly moist. Makes 12 muffins or 48 mini-muffins.

Enjoy!

In Health & Fitness,

Marissa Jarrett

Marissa's Burpee Complex

Wow is it April already? I'm sorry I haven't posted on the blog yet this year. I've had a crazy busy start to the New Year. Anyway…happy April and happy spring (well, I think Spring is on it's way here in Michigan….but one never knows). This month I've combined some of my favorite moves and created Marissa's Burpee Complex. I've also inserted a first time video for you demonstrating how the movements are done. I was by myself, and this is probably 1 of 48 different takes and the result of 20-30 minutes, so just in preparing this short video demonstration for you I had a pretty good workout and of course, lots of fun! I should have made a "blooper reel" going back and looking at the many videos I made this morning. Needless to say, I always have fun working out and I'll try and "hire' a videographer for next time! I hope you have fun with this months challenge. 

If this video does not play, you can always find it on my Get Fit with Ris Facebook page 

So, you will do a burpee combined with mountain climbers and then jumping jacks. That will count as 1 rep (see, in this video I said "set" that would have gone on the "blooper reel").  I also show and mention some alternatives you can add into this to keep it fresh such as twisting knee tucks, and jump ropes. As always, modify the movements and repetitions to challenge your level of fitness, and always check with your doctor prior to beginning any exercise program. 

In Health & Fitness,

Marissa