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Tips & Tricks for an 8 week Mini Cut

Craving something salty?

Grab a pickle or lightly salted rice cakes!

Craving something sweet?

Grab some berries or a protein bar! 

 

Tips & Tricks:

Craving This, Eat That!

Croutons-> Rice Cakes

Cup of Juice-> Piece of a fruit

Chocolate->Protein Bar

Pasta-> Zucchini noodles 

Wrap->Rice

Ice Tea-> Crystal Light

Chips-> Popcorn 

Ice Cream-> Protein Shake

Ranch->Hummus

 

Nutrition:

Know your daily caloric intake—this is the only way you’ll lose fat percentage… calories in vs. calories out. 

Count Macronutrients & Watch Micronutrients

It’s one thing to be spending money on good sources of food & taking time to prep the food, and another thing on how the body is digesting and absorbing the food sources. Focus on the type of food sources (micros not just your macros)

ONE calculated “refeed” per week  

*for me this will be a total of __calories. 

Hydration-aim for a gallon a day. Anything more great!! 

Supplementation-

Multi

Fish oil

Opti-Greens 50

Opti-Reds 50

Probiotic and/or digestive enzymes 

(I take an extra supp. For a probiotic since I’m on a medication (birth control) it your on ANY medication— you need to be taking a probiotic. 

As far as a digestive enzyme I don’t take anything extra than the Opti-Greens/ Opti-Reds… the ultimate HEALTH STACK! Take the time to read my FULL BLOG on “My Daily Dose of Supplements

Other daily rituals-

Lemon water upon wake up before food/coffee

8 oz cup chicken bone broth before bed 

Tbsp. Apple cider vinegar AM & PM 

10ml CBD AM & PM

Liquid IV hydration (during LISS 45 minute cardio sessions)

*use code “MS.FITRISS “ for 25% off

 

Exercise: 

Cardio-

Remember-Cardio is used as tool for weight loss not the way to weight loss. Here’s my cardio regime as follows within these 8 weeks. (This can change at any time, depending on as my body transforms through out the 8 week period) 

3x HITT 20 mins + warm up & cool down 

3x LISS 45 mins 

Weight Training-

3-4-5x per week (depending on beginner, intermediate, advanced + goals)

Total body, Lower vs. Upper, split muscles

*the more muscle you have, the less fat you will store and the more carbs that will be used for fuel!! No matter what stage your at, beginner or advanced; weight training is needed AT LEAST 2/3x per week.

Core-

3x per week – 2 exercises per session /3 sets 

Example:

M-oblique extensions & rope crunch 

W-ab wheel & reverse crunch 

F- hanging knee raises & cable torso twist 

 

Recovery:

Sleep- 

Aim for AT LEAST 7 hours per night (Should see more on an average of 8-9 hours)

One day a week TRY to have one day with NO alarm in the AM- let the body sleep(weekend?)

During your sleep is the only way the body can fully recover. 

Massage-

Over the course of 8 weeks- aim for AT LEAST ONE full body, deep tissue massage (I’ll be getting 4, every other week for me!)

Stretch-

Every. Single. Night.  Minimally 10 mins

Use of any Self Massage/ Recovery tool

(see full blog post HERE)

Inflammation= ICE

Tension/soreness= HEAT

Yoga-

I’m not a true fan but I know how good it is for my body. (I will commit to at least 3x yoga over the course of 8 weeks)

Once a week is cutting it close for me because This is something I do not enjoy & have to force. I have no problem daily stretching and much rather prefer it. 

Client Love

I've been going to Marisa for awhile when I'm either in some type of pain or just in need of...

Tiffani Paulus

Ms Fit Riss
2020-01-31T12:53:43+00:00

Tiffani Paulus

I've been going to Marisa for awhile when I'm either in some type of pain or just in need of a massage. She's extremely knowledgeable in what she does; gives me a lot of advice if a body part hurts and what I can do at home to help. I've also joined her New Years challenge; definitely has helped me stay in the right path. My last massage experience I actually fell asleep on the table because it was so relaxing!! HIGHLY RECOMMENDED!

Marisa is a multi-talented and experienced professional. I am a massage client of Marisa’s and consistently benefit from her overall...

Karen Maier

Ms Fit Riss
2020-01-31T12:54:10+00:00

Karen Maier

Marisa is a multi-talented and experienced professional. I am a massage client of Marisa’s and consistently benefit from her overall wellness knowledge, massage technique, and positive spirit. Each session, she is committed to creating a spectacular massage experience from the moment you arrive until you are walking out the door. I admire her professionalism, talent, and commitment to the customer experience. She lives her values in all that she does and as a result she has earned my trust and endorsement! To Marisa’s continued success!!

I participated in Marisa’s Challenge from March to May this year, participating in this challenge was more of a learning...
Christina Rampulla
Ms Fit Riss
2019-09-06T20:37:23+00:00
Christina Rampulla
I participated in Marisa’s Challenge from March to May this year, participating in this challenge was more of a learning experience for me. I wasn’t a big eater as I was always busy and just would have another cup of coffee versus having a nice meal because it was quicker. Marisa taught me how to balance life while eating well and maintaining balance. My big Challenge was I wanted to make sure I could still enjoy life by eating fun food, having a nice relaxing cocktail while still balancing portion and healthy eating while getting in a workout 5 days a week. And She taught me just that! I learned to do that, While loosing 10 pounds! I am not ending this life style today I am Continuing it and shooting to loose another 20 pounds but will be over the moon to at least get another 10! I am very happy with how far I come, and I have Marisa to thank for that. Work with her whether it’s to loose weight, learn how to balance a healthy lifestyle, or even gain muscle and become stronger, don’t look further Marisa is your girl!

I trained with Marisa for 3 years. She is amazing. Highly professional and very quick to return any nutritional or...

Bridgett Baker

Ms Fit Riss
2020-01-31T12:54:29+00:00

Bridgett Baker

I trained with Marisa for 3 years. She is amazing. Highly professional and very quick to return any nutritional or other questions I had. I still will only go to her for my monthly massages because they are simply the best I have ever had. She is a wealth of knowledge when it comes to every day life and fitness goals!

I've been going to Marisa for massage therapy since the beginning of 2018 and she's my go to massage therapist...

Dex Ren

Ms Fit Riss
2019-09-06T20:38:01+00:00

Dex Ren

I've been going to Marisa for massage therapy since the beginning of 2018 and she's my go to massage therapist when I know its time for my muscles to decompress. Marisa's background and experience in fitness and personal training really stand out from the rest of massage therapy that I've had in the past. And as a fitness enthusiast that lifts 6x/week, that's the best combination for me personally. From my very first massage therapy session with her, I felt like she was communicating with my muscles without me even saying much. It's like she was sensing and adjusting based on the feedback on how my muscles were reacting. I bring that up every session because I think that's an incredible skill. If you want to talk during your session, she will talk. If you just want to relax and shut eye, that's fine with her too. Very professional. Sometimes she runs promotions and specials during the holiday, I would definitely take advance of that. Schedule a session with Marisa and you'll know what I'm talking about!
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