Pyramids & “55” 

Round 1: Jumping Jack Pyramid
5 Jumping Jacks

5 V-Ups

10 Jumping Jacks

5 V-Ups

15 Jumping Jacks

5 V-Ups

20 Jumping Jacks

5 V-Ups

25 Jumping Jacks

5 V-Ups

30 Jumping Jacks

5 V-Ups

25 Jumping Jacks

5 V-Ups

20 Jumping Jacks

5 V-Ups

15 Jumping Jacks

5 V-Ups

10 Jumping Jacks

5 V-Ups

5 Jumping Jacks

5 V-Ups

(Total: 180 jumping jacks, 55 V-Ups)
Round 2: “The 55” Squat/Pushups
1 squat

10 pushups

2 squats

9 pushups

3 squats

8 pushups

4 squats

7 pushups

5 squats

6 pushups

6 squats

5 pushups

7 squats

4 pushups

8 squats

3 pushups

9 squats

2 pushups

10 squats

1 pushups

(Total: 55 squats, 55 pushups)
Round 3: Kettlebell Swing Pyramid

5 kettlebell swings

2 burpees

10 kettlebell swings

3 burpees

15 kettlebell swings

4 burpees

20 kettlebell swings

5 burpees

15 kettlebell swings

4 burpees

10 kettlebell swings

3 burpees

5 kettlebell swings

2 burpees

(Total: 80 kettlebell swings, 25 burpees)

Salted Caramel Protein Waffles

This is so easy, and pretty delicious! I always like protein pancakes because they come out a little lighter and fluffier than waffles but these are a good break once and awhile! You can substitute any flavor of protein powder to change the flavor of your waffles, or use unflavored!


2 eggs + 5 egg whites

1/3 cup steel cut oats

1 tbsp each flax seeds and chia seeds

3 scoops salted caramel protein powder

1 tbsp agave nectar or honey

pinch each of cinnamon, nutmeg, and sea salt

(Makes 3-4 servings)

img_3515I always blend the eggs first before adding everything else, because it helps to make it a little lighter.


Add everything else in and blend it up!

img_3517Put into your waffle iron and cook, how easy is that?



226 calories

32.5g protein

5.5g fat

11.9g carbs

8g fiber


Chipotle Cauliflower Soup

Gotta love a good soup in the fall! I love blended soups that I can just put right into the Nutribullet and blend up!


1 purple cauliflower 

1/2 sweet potato

4 cloves garlic

1 inch ginger

1 chipotle in adobo

1 can light coconut milk

chipotle chilli flakes and red pepper flakes to taste, sea salt & pepper

This honestly couldn’t be easier! Roast the whole cauliflower with half a sweet potato (I wanted the nutrients from the sweet potato without putting too much in so it wouldn’t take away from the purple color!) I sliced up the ginger and put it on the baking sheet (parchment lined for easy clean-up!) and kept the garlic cloves whole, sprinkled it with salt, pepper, red pepper flakes, and chipotle chilli flakes.

img_3483img_3487Bake it in the oven at 400° for 30 minutes until it’s roasted and tender, and that’s it!

img_3490Drop the veggies in a blender with the coconut milk and a chipotle in adobo, and enjoy it! Add some water if it gets too thick (I probably added at least 1/2 cup). Keeps great in the fridge for a few days since the flavors will just deepen. Enjoy it!



Check out how good it is for you!

Serving size 1 cup

78 calories

3.5g protein

11g carbs

2.4g fat

3.5g fiber

Low-Cal Curry with Cauliflower Rice

I’m not typically a huge Indian-foodie but this was delicious, and so surprisingly filling!

Looking at about 1 cup of your cauliflower rice, 2 oz of chicken and a cup total of your curry veggie mix, it comes in at only 154 calories, 18.5g protein, 11g carbs, and only 1.5g fat!


1 package of chicken breast or chicken breast tenders

Your choice of vegetables, I used red peppers, leeks, scallions, onion, brussel sprouts, radishes, garlic, and ginger

1 head cauliflower for rice

1 can light coconut milk

2 tbsp curry paste

1-2 tbsp Coconut or Extra Virgin Olive Oil 

Here’s how to do it!

First get everything prepared, by cleaning and chopping whatever veggies you want to use.IMG_3111.jpg



You also want to prepare your cauliflower “rice”, which is incredibly easy – just grate it on a cheese grater!IMG_3114.jpg


Now I started by cooking the chicken, and since I used breast tenders which are small, it really only takes a few minutes on each side. I chose to use coconut oil – you only need less than a tbsp, it really does stretch and go far. Cook the chicken, then take it out of the pan and use the same pan to start cooking your veggies to soften them.





While your veggies are cooking, chop up your chicken – in this case it’s so tender it just falls apart!


When the veggies soften (6-8 minutes) add the coconut milk and curry paste.







Add the chicken back in and let it cook down for a few minutes when we get our rice going.


Put 1/2 tbsp coconut oil in a separate pan, and sautee your cauliflower rice for 3-4 minutes. You can season to your liking (cilantro would have been good if I had it), but I just put a little pink himalayan rock salt, pepper, and garlic. And that’s it folks! Serve your curry over your rice and enjoy it for only 1g of fat and hardly and calories!



Vegan Cauliflower Pumpkin “Mac n Cheese”

This is a delicious casserole that works not only for people who are vegan or gluten-free, but it’s always great to have one day a week where you are not eating meat, and this still comes with some protein packed in there so you get the macros you need too!

What you’ll need:

1 head cauliflower

1/2 butternut squash

1/2 cup pumpkin puree

3/4 cup soy milk

1 cup vegan cheese

1 pinch to taste: salt, pepper, nutmeg, chipotle chilli

1 tbsp each rosemary, parsley, thyme

1 tbsp gluten-free breadcrumbs


Start with 1 whole cauliflower and 1/2 butternut squash, chop it all up and boil for 8-10 minutes.


Meanwhile we begin making our “cheese sauce” with 1/2 cup organic pumpkin puree (not pumpkin pie filling!) 3/4 cup soy milk, and a giant 1 cup of your favorite vegan cheese substitute. I never would have used “fake cheese” in the past, but you really can’t tell the difference and these days there are so many options available in all the grocery stores!

Once the cheese starts melting add your salt, pepper, chipotle chilli, nutmeg, and herbs. Cook 10 minutes or until smooth like any cheese sauce!


Strain the cauliflower and pumpkins and move it into a casserole pan, pour the cheese sauce on it, mix it all together, then top it with a little more of the cheese and some gluten-free breadcrumbs!

IMG_2749.jpgIMG_2751.jpgIMG_2752.jpgIMG_2753.jpgIMG_2754.jpgBake at 375° for 15-20 minutes, then broil 2-3 minutes or until golden brown.



Want to know the best part? This is deliciously filling and guess how many calories? Check it out and you’ll be making this a part of your fall menu for sure!

Calories: 82

Protein: 6.5g

Carbs: 10g

Fat: 2.6g

Fiber: 3.7g

Meal Prep 101

Meal prepping is KEY and can be so helpful to keeping on track during the week.

The premise as you can imagine is simple – pick a day of the week (Sunday tends to usually be the best ahead of the week) and you cook up a big batch of nutritious food, separate it right then into serving-size containers, and then during the week there is no excuse to want to grab something easy or junky because you don’t know what to have!

I know those with kids or a family to feed may find it hard to prep ahead of time since you still would have to have something for the kids, so that is something we can work on together, either incorporating your family into these healthy made-ahead meals, or also coming up with quick and easy (and healthy) meals for your family too!

What is also good to keep in mind is not just prepping your meals, but even your snacks!

Often I like to prepare my snacks ahead of time too! I pack small baggies full of cut up veggies, or fruit – come on you have to admit, if veggies are sitting out in front of you already cut up, you’re going to snack on them right? But after a long days work, when you come home (and do a HIIT session right?) and drop down on the couch, the thought of having to go into the fridge, find a vegetable, pull out the cutting board, chop it all up – it can seem like even too much!

If it’s ready for you in a baggy, then there’s no excuses!

I want to go through some of my meal preps with you from the past to show you just how easy it is.


Okay, I might need it minute – these pictures are making me drool! So that (above picture) could not be easier! All that is, is 3 ounces of grilled chicken, a serving of roasted sweet potatoes that I cut and put in the oven, and some steamed green beans. The containers in the middle have lemon-dill oven roasted salmon, with asparagus and mushrooms. Meal prep also saves you money guys, one pack of chicken breast can last you almost the whole week, because you really only need 1/2 or even 1/3 of the breast per meal depending on the size of it! You’ll also notice on the right I have snacks ready to go! Clementines counted out for the week, baggies full of green beans and cucumbers – no excuses that week, yum!


This one above is even easier! Plain chicken and mashed sweet potatoes, then on the day of grab a little fresh spinach or dark leafy green to go with it and drizzle a little lemon and oil on it if you want as a dressing (or balsamic yum!)


This was so good! I used two proteins here with some chicken and also ground turkey. Go crazy with whatever seasonings you want – herbs are your friend, just don’t go for any marinades or dressings unless you’re making them yourself so you know what’s in it! With roasted vegetables that you can put all on the same tray an put in the oven! I believe her I used zucchini, squash, yellow cauliflower, and broccoli – but you can of course use whatever you like!


Delicious! I like to have a couple options for the week so I don’t get too bored of the same thing, and can eat one thing for lunch, and the other for dinner. I have some of my yummy turkey burgers here, as well as some lentil and chickpea salad! On the left is sweet italian chicken sausage that I seared up and put some crushed tomatoes on. The day of you can put this over some freshly-spiralized veggies or even whole-grain pasta.


Another sort of deconstructed stir-fry that you can mix all together when you warm it back up. Cooked ground turkey in a pan, and seared tofu on a pan (YUM, tofu always grossed me out but it actually doesn’t really taste like anything and it’s packed with protein so when you cut it up and sear it, it just adds a nice crispy bite to whatever you’re putting with it!) I then just had some nice roasted veggies to go with it!

Some of my favorite go-tos which you guys have in your recipe pack make for great meal prep meals, and those are turkey burgers (below seen prepped with a yummy freekeh salad), protein peppers, and mini turkey meatloafs!




There you have it! A quick guide to meal-prepping.

I hope that helps, but of course, let’s talk more about it and plan out what’s going to perfectly work for YOU!

~ Josh

Welcome to the Reis Fit Challenge!

Hey guys, so if you’re reading this we are just about to begin our trial run 3-month challenge!

I’ll be using this to post recipes that weren’t already sent to you, as well as workouts and more!

I want this to be completely interactive so make sure you’re leaving your feedback and letting me know what you want more of!

I’ll see you over on our private Facebook group page where we can all share our progress and support each other every step!

~ Josh