Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress!

Sep 2, 2014

Tuesday 09.02.14

3 rounds for time:
Run 300 meters
30 bar-facing burpees
30 hang cleans, 20 lbs

Post time to comments.


90 DAY CHALLENGE VII: DAY 50
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food

Sep 1, 2014

Monday 09.01.14

30-20-10 reps for time of:
Thrusters, 20-30 lbs
Butterfly sit-ups

Post time to comments.


90 DAY CHALLENGE VII: DAY 49
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food

Aug 29, 2014

Friday 08.29.14

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10 lb ball
90 Jump rope
30 Pull-ups (assist as needed)

Compare to 03.26.14


90 DAY CHALLENGE VII: DAY 46
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day

NEXT WEEK'S ADDED CHALLENGE: no fried food

"Deep-fried foods may be tasty, but they are definitely not healthy. Foods like french fries, onion rings, fried wontons and deep-fried candy bars offer little in the way of nutritional value while putting you at higher risk for certain health conditions. However, you don't necessarily have to give them up totally to have a healthy diet.

Nutrition Concerns

Deep-fried foods are usually high in fat, particularly the types of fats that are bad for your health. Many restaurants fry foods in oils containing trans fats, and since many deep-fried foods are coated in batter, they absorb more fat than they would without the batter coating. Because of the high fat content, they are also high in calories, making it more likely you will eat more calories than you need and possibly gain weight.

Health Risks

The saturated fat and trans fat in deep-fried foods increase your risk for high cholesterol and heart disease. If you eat a high-fat diet, you are also at higher risk for certain cancers and for obesity. Deep-fried foods also may contain acrylamide, a possible carcinogen, with foods fried at higher temperatures or for longer containing more than those fried for shorter times at lower temperatures.

Healthier Deep Fried Foods

If you can't give up fried foods, you can make them healthier. Use unsaturated oils to fry your foods, such as canola, corn, peanut, safflower, soybean or sunflower oil. Heat the oil to the proper temperature, as oil that isn't hot enough leads to increased fat absorption by the food. Make sure the oil returns to the right temperature in between each batch of food you fry in it.

Considerations

As long as your overall diet is low in fat, saturated fat and trans fat, you can eat deep-fried food in once in a while. Eat just a small amount of deep-fried food, and pair it with healthy foods, such as fruit and vegetables, that are low in calories. In a healthy diet, all foods are OK in moderation."

Mamas, I don't believe in extremes that are unmaintainable or that leave you feeling like you are always failing or cheating. I believe in moderation. I want all of us to try to cut out fried food for the rest of this challenge. If you steal a french fry from your hubby's plate or eat a chip from your kids lunch, you aren't cheating or failing, you are just living. We are cutting back. We are trying to be healthier every day and making changes that can last longer than 90 days. Next time you go to your family's favorite burger place, don't order your own fries, just steal 1 or 2 from someone else at your table. ;)

Aug 28, 2014

Thursday 08.28.14

HERO WOD

3 rounds for time of:
32 deadlifts, 60 lbs
32 knees-to-elbows
800-meter run

Post time to comments.

*In honor of Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, who died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations.


90 DAY CHALLENGE VII: DAY 45
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day

Aug 27, 2014

Wednesday 08.27.14

In front of a clock set for 12 minutes:
1 minute of power snatch, 20 lbs
1 minute of butterfly sit-ups
2 minute of power snatch, 20 lbs
2 minute of butterfly sit-ups
3 minute of power snatch, 20 lbs
3 minute of butterfly sit-ups

Post reps for each set to comments.



90 DAY CHALLENGE VII: DAY 44
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day

Aug 26, 2014

Tuesday 08.26.14

Complete as many rounds as possible in 20 minutes of:
10 burpee pull-ups (assist as needed)
30 squats
60 second plank

Post rounds completed to comments.


90 DAY CHALLENGE VII: DAY 43
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day

Aug 25, 2014

Monday 08.25.14

"Ellinor"

21-15-9 reps for time of:
Cleans
Bench dips

Compare to 12.20.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 42
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day

Aug 22, 2014

Friday 08.22.14

HERO WOD

21-15-9-9-15-21 reps for time of:
Deadlifts, 60 lbs
Burpees

Compare to 08.22.13

Post time to comments.

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, who died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. 
 
90 DAY CHALLENGE VII: DAY 39
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

NEXT WEEK'S ADDED CHALLENGE: drink half of your body weight in ounces of water every day

5 Ways Drinking Water Can Help You Lose Weight

Does drinking water help you lose weight?

"The benefits of drinking water are as plentiful as this substance is on the earth. And like the earth, our bodies are about 70% water, yet so many of us deprive our bodies of this readily available, free drink. By filling up your body's "tank" with water every day, you will definitely begin to lose weight and feel better.
If you have ever wondered, "Does drinking water help you lose weight," you're not alone. Here are five reasons why drinking water helps you lose weight ... And "drinking water" means 2-3 quarts per day.*"

1. Drinking water makes you feel more full and less hungry

"Various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 calories less on average during that meal. That full-feeling, helping you to shave off 75 calories a meal, may not sound like anything significant to you, but think about it this way. If you ate 75 calories less for 2 meals a day, then in one day that is 150 calories less, and in one year that is that is 52,800 calories less. Divide that by 3,500 (the number of calories to lose 1 pound) and you've got yourself a 15 lb. weight loss in one year!"

2. Drinking water helps your body burn stored fat

"When you are trying to lose weight the parts of your body that you're focused on probably are not your kidneys and liver, but these parts are vital to weight loss. So a quick bio lesson is in order. The job of your kidneys is to eliminate waste. One job of your liver is to metabolize stored fat into usable energy. If your kidneys don't get enough water to do their job (eliminate waste), then they "ask" the liver to help out. The liver dutifully says, "yes," but it is your body that suffers. You see, if the liver is doing the work of the kidneys then it has less resources to do its own job well - and remember, its job is to burn fat. So you can help your liver do its job better, by helping your kidneys out, by drinking more water. Pretty simple."

3. Drinking water gives you more energy

"Even the slightest bit of dehydration can leave you feeling sluggish and that's not a good thing if you are trying to lose weight. Look back at the bio lesson on the liver. Recall that one job of your liver is to burn fat into usable energy. You do not want to be lacking in usable energy if you want to lose weight. Losing weight involves activity, moving, exercise, and if you are sluggish what is the first thing you do - probably sit on the couch in front of the television instead of going for a brisk walk or run. Being sluggish just weighs you down (pun intended). But you can turn it around by filling up with water, feeling more energetic, and becoming more active."

4. Drinking water helps build muscle

"Anyone who has ever been interested in weight loss probably knows that muscles burn more calories at rest than fat. So the more muscle you have, the more fat your body burns even when it's at rest. If you just look down the aisle at the store, you will see protein product after protein product to help with muscle development and to give you energy. And while protein is certainly necessary, water should not be overlooked. Think of it this way, blood plasma is 90% water and so water is like an ever-flowing stream in your body that carries oxygen and nutrients to your muscles, organs and entire body. This water transportation system, delivering nourishment, is not only vital to keeping your muscles hydrated so they contract, function, and build up optimally, but necessary for your entire body to have an overall feeling of well-being."

5. Drinking water increases metabolism

"When you think of metabolism, think of fat-burning. If you could burn fat faster and more efficiently then you could lose more weight. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates' were 30% greater, and they remained at this faster rate for at least an hour. Simply put, increased metabolism burns more calories and when you are losing weight calorie burning is a critical piece of the equation."

http://ktrapp.hubpages.com/hub/5-Ways-Drinking-Water-Will-Help-You-Lose-Weight

Aug 21, 2014

Thursday 08.21.14

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 18" box
12 Push press, 20 lbs
9 Knees to elbows

Compare to 08.21.13


90 DAY CHALLENGE VII: DAY 38
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake

Aug 20, 2014

Wednesday 08.20.14

"Angela"

For time:
100 Lunges (50 each side)
100 Push-ups
100 Butterfly sit-ups
100 Squats

Compare to 08.20.13

 
90 DAY CHALLENGE VII: DAY 37
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake