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!
20 Front squats, 40 lbs
30 Box jump, 18 inch box
40 Kettlebell swings, 20 lbs
50 Wall ball shots, 10 pound ball
Post time to comments.
Hiit Mama Denise
(6 months pregnant)
St. Louis, Missouri
"Hi Jenni! I hope your back is healing well for you! I just wanted to say thank you again for the workouts and all of your hard
work. It's easy to take these workouts for granted because they just show up
everyday on my phone but I know you work at it and for that I am thankful. Thanks again!" -Denise
NEXT WEEK'S ADDED CHALLENGE: only fruit or veggie snacks
healthy snacks is a simple
method for ensuring that your body gets the nutrients and energy it
needs throughout the day. If you're on a weight management program,
maintaining a regular snack time routine can actually help you
stick to your diet, as long as you eat in moderation and choose healthy
foods. Snacking is also important for athletes who need to stay in
condition for competition, and for children who are still growing.
Healthy Eating Defined
is important to know how to eat healthy. You should try to get three
regular meals per day, in the morning, afternoon and evening, as the
Center for Young Women's Health recommends. Ideally, snacks should not substitute for regular, full
meals; you should snack when you need extra energy or feel hungry, but
don't overeat. Try to eat foods from all the food groups -- fruits,
vegetables, proteins, grains, healthy fats and dairy -- in order to get
the maximum benefit.
Snacking for Athletics
and people who engage in regular physical exercise need more energy
than those who have a sedentary lifestyle, as Drugs.com notes. However, a
busy schedule may make it difficult to get these extra calories and
nutrients through proper mealtimes. Healthy snacks allow you to make up
the difference without taking too much time for preparation and eating.
Snacking before exercise can also give you an energy boost to aid your
performance, while having a snack after exertion helps prevent
overeating during mealtime. In fact, eating an apple can give you an
energy boost similar to coffee or energy drinks but without the harmful
drugs and chemicals or the inevitable crash, as well as providing so
many nutrients such as 12% of your daily recommended intake of
fiber, 10% of your daily recommended intake of vitamin C, and
trace amounts of minerals such as calcium, potassium, and manganese. You
can't get that in a cup of coffee!
Children's Physical Development
adolescence, children's bodies start developing rapidly. This process
takes a lot of energy, and therefore often leaves kids feeling hungry,
KidsHealth explains. Healthy snacking helps meet children's elevated
nutritional requirements while ensuring that they don't gain excessive
amounts of weight or consume foods that contain unhealthy amounts of
sodium, carbohydrates and fats. This is especially important for
teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods
for their snacks and meals.
to popular belief, snacking does not destroy diets, as long as it is
properly planned. In reality, healthy snacking helps prevent binge
eating, MayoClinic.com notes. When your hunger is momentarily
alleviated, you will be less likely to overindulge. But it all depends
on your choice of snack food. The best options are foods that make you
feel full, provide you with nutrients, while still leaving your appetite
for a proper meal still intact.
Healthy Snack Choices
are several foods to choose from if you're looking for a healthy snack.
In general, the fresher and less processed the food, the better. Fruits
and vegetables are among the most popular, since they contain lots of
nutrients with little to no fat and are still very filling. Nuts and
seeds, on the other hand, have high amounts of amounts of both protein
and healthy monounsaturated fat. However, their high calorie content
means they should be eaten in moderation."
Complete as many rounds as possible in 20 minutes of:
3 hang power cleans, 20 lbs
6 bench dips
9 box jumps, 18 inch
27 double-unders (sub 108 single jumps)
Post rounds completed to comments.
Hiit Mama Erica
Jenni! Here are my 90 days results!!! The first pictures are from January (4
months after baby #3). Second two are after my first 90 day challenge in
March. Last two are today after my second 90 day challenge! Pardon
all of the baby clothes and laundry everywhere!
I am a 31 year old mom of three (6 1/2, 4, and 10 months). I found HIIT
mamas when my second child was 2 1/2. I was able to lose the last little
bit of baby weight before we got pregnant with #3. I did my best to eat
healthy and keep exercising while pregnant, but I don't have a great metabolism
and I gained over 45# with baby #3. At about 5 weeks postpartum I started
the WODs slowly. It took me a few weeks to post my times because I thought
they were so slow. But I kept getting stronger and the weight started
dropping. After the 1st 90 challenge, I had lost 9 pounds, 7 inches and
one dress size. After the 2nd challenge, I lost an additional 8 pounds, 6
inches, and one dress size. That's 17 pounds, 13 inches, and two dress
sizes in 6 months!! I try to not ever skip workouts (or make them up when
I do) and do most of the food challenges.
Thanks, Jenni, for helping me get back into shape! I am in better shape
now than I ever have been before! I am doing my first ever mud run with a
friend on 7/19 and I am so excited. I love being a HIIT mama!!" -Erica
30 thrusters, 20 lbs
20 butterfly sit-ups
400 meter run
20 thrusters, 20 lbs
30 butterfly sit-ups
400 meter run
10 thrusters, 20 lbs
40 butterfly sit-ups
400 meter run
Post time to comments.
Hiit Mama Stephanie
"Hello my name is Stephanie. I wanted to
take the time to thank you for all that you do in creating and managing your
blog! It has truly changed my life. I have struggled all my life with my
weight. My senior year of high school I decided to make a change and met with a
nutritionist. Over the next two years I lost over 130 pounds. A few years
later I got married and became a mom and I put my health on the back
burner. The result was a nearly complete weight gain of the weight I had
previously lost. Fast forward to last year. On July 4th I participated in a 5k
with my family which was miserable. I had to walk most of it and finished
with a time just over 50 min. After that I knew I wanted to take back my life.
My sister in law, ronna, told me about your blog and about two weeks after that
4th July run I completed my first WOD. I was hooked! The ability to compete
against myself (and of course check out the other womens times) has given me
such confidence and an amazing sense of acconplishment. I look forward every
morning to see what workout I will be doing that day! It has changed not only
my mind but my body! I have lost 62 pounds and 35 inches over the last year!
This July 4th I again ran the same 5k. Not only did I run in the race, but ran
the entire thing, including the 3rd mile all up hill, in 38 min! Because of
your blog I am a better women not only for myself but more importantly for my
family, because I love myself again! And that is a priceless gift you have
given me! Thank You!!" -Stephanie
"I am a 36 year old mom of two girls (15&6) and two boys (4&1)
and have a husband who coaches varsity basketball and teaches high
school students, so life at our house is crazy! We live in Eureka, MO
and I work from home and needed a quick fix to this body after 4
kids! My sister Denise introduced me to this website and I am so
thankful that she did! I have never gotten into shape this fast and
have felt so good before! I played college basketball and I feel
stronger now then I did back then! I have lost 8 pounds since the
challenge started...wish I would have checked my inches but I plan on
doing it this challenge! Thank you JENNI for all your encouragement and
all the workouts you post everyday! Looking forward to the next 90
90 DAY CHALLENGE VII: DAY 5
NEXT WEEK'S ADDED CHALLENGE: no soda
"We all know that drinking soda isn't good for us. We know that it
would be better for our health if instead we drank [insert pretty much
any other beverage choice here]. But there's just something
about soda that keeps drawing us back. Whether you call it "soda,"
"pop," "soda pop," "Coke," or something else entirely, it's a good idea
to stop drinking it once and for all. Here's why:
Financial Reasons to Stop Drinking Soda
If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.
1. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters
(that's 7304 ounces, or about 365 20-ounce bottles) a year. If you
purchased your soda only at a vending machine, that's about $550/ year.
If, instead, you put this into a retirement account for 30 years at a 7%
interest rate compounded annually, you'd have about $60,000. Even if
you buy your soda at the grocery store for 40 cents a can, that's still
$243 per year and over $26,000 over 30 years.
2. You'll make poorer financial decisions by drinking diet soda.
A research study
looking at decision making after drinking soda found that "The
sugar-free soda drinkers were more likely to choose the immediate
reward, even though it was less money and not the best overall decision.
3. The long term health consequences lead to high medical expenses.
I've listed numerous health reasons to not drink soda pop below — if
you have even one of these health problems because of (or it's
exacerbated by) drinking soda, your long-term medical costs will
Health Reasons to Stop Drinking Soda
Here are just a few of the scientifically researched reasons to kick the habit.
4. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
5. Soda destroys your teeth.
case your dentist hadn't told you, between the sugar and the acidity,
pop is terrible for your teeth. It erodes your tooth enamel!
6. It contains an ingredient banned in over 100 countries.
10% of soda flavors contain BVO, or brominated vegetable oil, which is
banned by the World Health organization and 100 countries.
7. It makes you fat.
Calories from drinks including soda make up over 20% of the total
daily calories consumed by Americans, according to a 2004 article in the
American Journal of Preventive Medicine (as cited by WebMD).
8. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes.
Even if you drink diet, you may not be in the clear (see the study
published by the American Heart Association discussed below).
9. It may lead to heart disease.
According to a study published by the American Heart Association,
"Drinking as little as one can of soda a day — regular or diet — is
associated with a 48% increased risk of metabolic syndrome, a key
predecessor of heart disease and diabetes."
10. Soda consumption is linked to osteoporosis.
drinking has been associated with lower bone mineral density in women
and children. The phosphorus content of colas triggers calcium loss
leading to osteoporosis.
11. Drinking cola can increase your risk of kidney stones.
study published in Epidemiology found that "Drinking 2 or more colas
per day was associated with increased risk of chronic kidney disease."
12. Soda can cause heartburn.
It shouldn't surprise you that highly acidic sodas can lead to heartburn.
13. It's linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
14. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial
sweetener. If you drink full-calorie soda, chances are it has high
fructose corn syrup. There are long debates about these ingredients and
studies are not entirely conclusive, but both ingredients are artificial
and are likely not good for you.
Environmental Reasons to Stop Drinking Soda
Recycling your pop can or bottle isn't enough to prevent harm to the
environment, as soda destroys the planet in numerous other ways.
15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.
132 gallon/2-liter bottle figure includes the water it takes to grow
ingredients, and according to a Wall Street Journal article,
Coke says that it takes about 1 gallon to make a 2-liter bottle.
Chances are the number is somewhere in between. Either way, that's a lot
16. That water has to come from somewhere.
a Coca-Cola plant was opened in northern India, the water levels have
fallen 18 feet in the surrounding area, and the plant was blamed for it.
17. And the ingredients in the soda have to go somewhere.
According to a German report,
the artificial ingredients in soda don't get fully removed by sewage
treatment facilities, and those ingredients may end up downstream and
even in our drinking water.
18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.
Glass bottles, even if reused, take a lot more fuel to transport.
Aluminum cans are only partially recycled, and the mining of aluminum
has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
19. Transportation of soda pop requires a lot of fuel.
Exact figures about how much fuel it takes to transport soda are not
evident — but that soda has to get from the factory to the store to your
house somehow. And that requires a lot of fuel.
count yourselves out my soda lovin' Mamas! You can do this and you will
get HUGE rewards by making this change! Just one soda a day equals 20
lbs of fat a year!.....And, I heard the
nutritionist for the Dallas Cowboys Cheerleaders tell them that
carbonation causes cellulite!! AHHH!! I am not saying that is
true....but just the thought is reason enough for me right there!! The
less soda you drink, the less you will crave it. I can attest to that!