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

December Burpee Fitness Challenge

Happy December!

I am a day late posting the December Challenge this month, but no worries you can still make up yesterday's 10 Burpees today for a total of 20 on December 2. 

There seems to be a love/hate relationship with Burpees, I for one love them. Sure they suck, but Burpees are a great total body workout completely, functional and only requires the use of your own body weight. Burpees combine a squat and push up while also targeting your lower body, upper body and your core. It's a quick way to get your heart rate up while targeting the muscles in the lower body, upper body and your core at the same time. 

There are many different variations of the burpee, you can check out youtube for one that looks challenging for your fitness level. You do not have to do all the burpees at ones (especially as you start getting into the 40 rep range) break them up throughout the day if you need to. 

You can also check out my Facebook Get Fit with Ris "LIKE" it and post to comments when you are done. Share and do the challenge with a friend to help keep you accountable.

Let's end 2015 in a big way and look forward to a healthier and fitter 2016!!

Thank you again for following along for another year.

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

November Fitness Challenge - Grab your Water Bottles!!

For the last 3 years I have been creating body weight fitness challenges that require no equipment and can be done just about anywhere. This month is pretty much the same except that I’ve thrown in a few movements that we haven’t done in the past challenges. The challenge this month is to create some additional intensity by adding some additional resistance with filled water bottles.

After a certain point your body will begin to plateau, so the additional weight provided by the water bottles (filled with water, sand or marbles) will add more intensity, and maybe to some extent a little more difficulty or challenge. Feel free to add in dumbbells if you choose or modify as necessary.

The new movements include shoulder presses, lateral raises, upright rows, bicep curls, over head tricep extensions, bent over raises and bent over rows. There are some combination exercises including squats with a shoulder press, lunges with bicep curls and jumping jacks with lateral raises. You can also add the water bottle(s) to the sit ups and Russian twists if you desire.

I hope you have fun with this month’s challenge. If I get the time, I may try to make a few videos demonstrating the exercises. You can follow my facebook page at Get Fit with Ris, this is where I will post videos.

I’ve always kept these challenges very “basic” for those who do not go to a gym, or need something “quick”, or for those just beginning a workout program.  If you are looking for something more intense, more challenging just let me know and I’ll be happy to work with you and put something together based on what you have access to.

Have a wonderful Thanksgiving Holiday with your family & friends!

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

October Fitness Challenge

The challenge this month is all about Tabata training. Tabata's are a great way to kick up your metabolism in a short amount of time, it's the ultimate in High Intensity Interval Training (HIIT). You do however have to work at maximum effort to benefit from it. Some day's will be a regular tabata alternating between :20 seconds of work and :10 of rest for 4 minutes. Other days you will repeat the tabata twice for 8 minutes, and some days you'll experience active rest while planking.  

Have fun with this one, and as usual everything revolves around your own body weight so no equipment is necessary except for maybe a tree or a wall for the wallsits and a chair or sturdy table for the dips. 

In Health & Fitness,

Marissa

Get Git! Be Fit! Stay Fit!

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Get Fit With Ris

September Fitness Challenge

This month you can expect to increase your endurance as you navigate through 4 different AMRAP's (As Many Rounds/Reps As Possible) in the designated time allowances. Remember, form & quality trump your score so please be mindful to work through full range of motion on all exercises while doing your best to complete each workout as quickly as you can. 

September is also Childhood Obesity Awareness Month, and if you have children I hope you are leading by example the importance of physical activity and healthy eating. Too many young children are experiencing critical health problems that were once only inflicting adults. Click on the link where you can find some excellent information, handouts and tweets to help spread awareness. 

One in 3 children in the United States is overweight or obese. Childhood obesity puts kids at risk for health problems that were once seen only in adults, like type 2 diabetes, high blood pressure, and heart disease.

The good news is that childhood obesity can be prevented. In honor of National Childhood Obesity Awareness Month, I am encouraging your family to make healthy changes together.

• Get active outside: Walk around the neighborhood, go on a bike ride, or play basketball at the park. Have them join you in the monthly fitness challenge.
• Limit screen time: Keep screen time (time spent on the computer, watching TV, or playing video games) to 2 hours or less a day.
• Make healthy meals: Buy and serve more vegetables, fruits, and whole-grain foods.

Taking small steps as a family can help your child stay at a healthy weight. 

September also raises awareness about the importance of Fruits & Vegetables.

Most people know that eating fruits and vegetables is important for good health, but most of us still aren’t getting enough. This September, I am  proud to participate in Fruits & Veggies – More Matters Month.

Eating a healthy diet with plenty of vegetables and fruits can help you:

• Lower your risk for heart disease and some types of cancer
• Maintain or reach a healthy weight
• Keep your body strong and active

Here are some ideas to help you and your family fit more fruits and vegetables into your day:

• Keep a bowl of fruit handy where the whole family can see it.
• Cut up fruits and veggies ahead of time so they’re ready for quick, healthy snacks.
• Challenge your family to try a new veggie or fruit every week.

Remember, eating more fruits and veggies can be fun – and it’s worth it!

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

Sources:

American Council of Sports Medicine retrieved from: http://www.acsm.org, Health Finder retrieved from: http://healthfinder.gov

August Fitness Challenge

Well, I am a little late getting the August Fitness Challenge out on my blog and I apologize for that! This month, the challenge is to do the following:

Beginners do either 100 kettle bell swings or squats during the day

Intermediate do either 200 kettle bell swings or squats during the day 

Advanced do either 300 kettle bell swings or squats during the day

You can mix & match the swings & squats. For example, do 1 arm swings & squats one day, and 2 arm swings and goblet squats the next day.  

Mix it up to add variety so you do not get bored doing the same thing every day. 

Here are some examples:

Beginners: 100 Reps

25 Squats

25 KB Swings to eye level (Russian Swings)

25 Squats holding your kettle bell (Goblet Squats)

25 KB Swings over head (American Swings)

Intermediate: 200 Reps

4 rounds

25 KB Swings to eye level (Russian Swings)

25 KB Swings overhead (American)

Advanced: 300 Reps

5 Rounds

10 1 arm Kettle Bell Swings Right

10  1 arm Kettle Bell Swings Left

15 Goblet Squats

25 American Kettle Bell Swings

One of my favorites is to incorporate a jump rope in between my squats or swings. If you are a beginner it will take you 10 minutes, intermediate 20 minutes and advanced 30 minutes.

 Do 40 seconds of jumprope and 20 seconds of squats or swings. 

If you can get in 10 squats & swings during the 20 seconds you'll have your 100, 200 or 300. 

If you don't get all 10, just make up the missed ones at the end of the workout. 

Good Luck!

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

Don't forget to follow me on Facebook at:

https://www.facebook.com/pages/Get-Fit-with-Ris-Crossfit-Level-1-Trainer-CPT/124459840908514?ref=bookmarks

July Fitness Challenge

Hi all! Well, half of 2015 is behind us and I hope you are well on your way to meeting your long term goals and have been successful in meeting your short term goals. It's never too late to make new goals or re-evaluate the ones you made earlier in the year. Remember to make SMART goals, (Specific, Measurable, Achievable, Realistic and Timely).

I hope you have enjoyed the monthly challenges and have found new ways to incorporate fitness into your daily routine. I've tried to keep all the workouts based on body weight movements with little to no equipment needed. I trust that those of you who are more avid fitness enthusiasts have challenged yourselves by modifying the workouts accordingly. 

Here is the monthly challenge for July. You will notice that I've asked you to record your time (or score), remember not to sacrifice your form in order to achieve a faster time (or better score). Do all the movements for quality, but try and see if you can improve on your time throughout the week. If you have any questions, feel free to email me at jarrettmarissa@gmail.com

You will notice that I've left the weekends open. I know the summer months can be busy with family activities and vacations, but I hope you will find ways to incorporate some physical activity into them. 

In Health & Fitness,

Marissa 

Get Fit! Be Fit! Stay Fit!