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!

Apr 16, 2014

Wednesday 04.16.14

HERO WOD

4 rounds for time of:
Run 400 meters
10 burpees

Post time to comments.

In honor of U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, who died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point.


90 DAY CHALLENGE VI: DAY 3
Vi-shake
no caffeine

Apr 15, 2014

Tuesday 04.15.14

Complete as many rounds as possible in 20 minutes of:
10 Handstand push-ups (scale as needed)
20 Pull-ups (assist as needed)
30 Jumping alternating lunges (30 total)

Post rounds completed to comments.


90 DAY CHALLENGE VI: DAY 2
Vi-shake
no caffeine

Apr 14, 2014

Monday 04.14.14

Complete as many rounds as possible in 20 minutes of:
10 Knees-to-elbows
20 One-legged squats, alternating
30 Body surfers (supermans with curled legs)

Post rounds completed to comments.


Welcome to the Hiit Mamas
 90 Day Challenge!!

Here we go Challenge Mamas... 
For the next 90 days we will be 
pushing ourselves harder, 
eating healthier,
 getting tighter and harder,
 and getting bikini ready for this summer so we can be 
stronger and HOT!

This is how we will do it:
1. We will do the WOD Monday through Friday and push hard to go faster and do more. We will not cut corners. We will not quit. We will not substitute (unless absolutely necessary). We will kill it and we will progress our bodies to the ultimate goal. If you are trying to lose more than 10 lbs, you will add a run (or some other sort of cardio) after any WOD not involving a run.

2. We will drink the Vi-shakes everyday. If you are trying to lose more than 20 lbs, you should replace 2 meals a day with a Vi-shake and have a balanced 3rd meal. If you are trying to lose less than 20 lbs or want to get rid of that last layer of pudge, you should replace 1 meal a day (I do lunch) with a Vi-shake with an optional 2nd shake post-workout for optimum muscle growth and health. If you are underweight and are trying to only build muscle or if you are nursing and should not cut calories, you will add a Vi-shake to your post-workout routine or add 2 Vi-shakes, 1 before the WOD and 1 after for maximum results.

3. Now for the added challenge: each week I will challenge you to add or remove one thing from your diet or lifestyle that is not benefiting your health or progression. Once the week is over, you will continue with that challenge for the duration of the 90 days, adding something new each week. I will announce every Friday what the next weeks added challenge will be.

4. Track your progress and results. Today ONLY I want you to weigh yourself, take your before picture in a sports bra and shorts or bikini (front, back and side), and measure your chest, waist, hips, biceps, and thighs. This information is for you only. Keep it safe somewhere. Post your times on hiitmamas.com after every WOD as well as how you are feeling, changes you are noticing, etc. Don't weigh yourself again until the 90 days is over, taking into account that muscle is heavier than fat. Our measurements and how our after pictures look will be the biggest indicator.

90 DAY CHALLENGE VI: DAY 1
Vi-shake
no caffeine

Apr 11, 2014

Friday 04.11.14

Run 2K


NEXT 90 DAY CHALLENGE BEGINS IN: 3 days
join the challenge
be bikini ready this summer!

To prepare you for the first week of the Challenge starting Monday, here is the first challenge:
WEEK 1 ADDED CHALLENGE: 
no caffeine

Caffeine is a drug stimulant found in coffee, tea, soft drinks, energy drinks, dietary supplements and certain foods. Though caffeine may pose some benefits, such as mental sharpness and increased energy, it can also pose dangerous risks. People respond differently to caffeine, so risk for such dangers varies. Excessive caffeine consumption heightens a person's risk for harmful effects.

Reduced Bone Strength
Excessive caffeine intake may cause the body to rid itself of calcium--a nutrient vital in supporting bone strength. People at risk for osteoporosis, a condition characterized by brittle bones, may exhibit higher risk for osteoporosis and bone fractures if they consume caffeine regularly. According to research published in the Journal of Bones and Mineral Research in Dec. 2009, elderly women are at highest risk for caffeine-related bone problems. Elderly women who lack calcium in their diet and consume caffeine frequently exhibit greater instances of osteoporosis and bone fractures than women deficient in calcium who do not consume caffeine.

Increased Blood Pressure
Increased blood pressure often occurs when people have blockage in their arteries, adhere to diets high in saturated fats, exercise too little or are genetically predisposed to high blood pressure. Caffeine intake can also trigger blood pressure spikes. According to Mayo Clinic hypertension specialist, Sheldon G. Sheps, M.D., the amount of caffeine found in two to three cups of coffee can raise a person's systolic pressure (the top number in a blood pressure reading) 3 to 14 millimeters of mercury (mm Hg) and diastolic pressure (the bottom number) 4 to 13 mm Hg. Such increases prove particularly dangerous for people with high blood pressure or heart-related diseases. In general, people who consume caffeine regularly or in excessive amounts may exhibit higher blood pressure than people who do not. Caffeine found in energy drinks and dietary supplements is often accompanied by additional stimulants, such as the herbs guarana and ginseng. These herbs exacerbate blood pressure risks.

Addiction 
Caffeine may lead to physical dependence. In an interview with U.S. News and World Report, professor Roland Griffiths, of Johns Hopkins School of Medicine explained that though people are hesitant to consider caffeine addiction a drug addiction, the basic mechanisms by which people become dependent upon caffeine are similar to classic drug addiction. As with any addiction, withdrawal symptoms arise when those addicted to caffeine reduce or eliminate caffeine from their lifestyle. People who routinely drink coffee in the morning may experience withdrawal symptoms if their coffee is delayed or missed. Symptoms of caffeine withdrawal include headache, lethargy, foggy thinking, depressed or irritable mood and even nausea or vomiting. Excessive or frequent caffeine intake pose greatest risk for addiction. 

Emotional Effects
Excessive caffeine intake can disturb a person's moods and emotional health. According to research published in the journal Drug Alcohol Dependency in September 2008, nervousness, restlessness and anxiety are common consequences of caffeine toxicity. People may have difficulty sitting still and may develop heightened paranoia, jealousy and other worrisome emotions. Once the stimulant effects of caffeine wear off, the post-caffeine "crash," or drop in mood and energy, may pose added emotional side effects. People with depression, anxiety and other psychological disorders may hold higher risk for adverse emotional effects.

Insomnia
Excessive caffeine consumption may cause insomnia, which is a common sleep disorder characterized by difficulty falling to sleep, remaining asleep or having nonrefreshing sleep for at least four consecutive weeks. According to the National Sleep Foundation, seven out of 10 people who exhibit the highest caffeine intake have insomnia. The more caffeine a person consumes, the more likely he is to develop insomnia. Insomnia causes daytime sleepiness and often leads to further caffeine consumption, as a person struggles with daytime wakefulness. Caffeine-induced insomnia may also cause mental fogginess and reduced cognitive abilities. If left untreated, insomnia may increase a person's risk for weight gain, obesity, mood swings, dependency on sleeping pills, reduced immune system function and automobile accidents.

Physical Effects
Caffeine toxicity also affects a person's physical well-being. According to the Mayo Clinic, excessive caffeine drinkers may develop nausea and additional digestive symptoms. Caffeine in any amount is known to increase a person's heart rate and blood pressure; over-consumption of caffeine may have dramatic negative effects. People with heart-related health conditions, such as hypertension, or high blood pressure, may have increased risk for heart attack. Heart palpitations and arrhythmias, which are irregular heartbeats, have also been reported. Muscle tremors, extreme shakiness and headaches may also occur. When shakiness is severe or coupled with intense irritability, risk for accidents and injuries increase.

If those aren't enough reasons, I don't know what is!? Challenge yourself. I know this will be hard for some of you but you have nothing to lose by trying it for 90 days....only insight and health to gain. Start on Monday, if you have to have coffee, go buy some decaf. Get ready, here we go!! :)

Apr 10, 2014

Thursday 04.10.14

"Zoey"

Complete as many rounds as possible in 25 minutes of:
11 Pull-ups
12 Deadlifts, 60 lbs.
10 Handstand push-ups

Post rounds completed to comments.


NEXT 90 DAY CHALLENGE BEGINS IN: 4 days
join the challenge
be bikini ready this summer!



Apr 9, 2014

Wednesday 04.09.14

21-18-15-12-9-6-3 reps for time of:
Thrusters, 20-30 lbs
Burpees

Post time to comments.


NEXT 90 DAY CHALLENGE BEGINS IN: 5 days
join the challenge
be bikini ready this summer!


Apr 8, 2014

Tuesday 04.08.14

"Jackie'

Complete as many rounds as possible in 20 minutes of:
10 Push press, 20-30 lbs
10 Kettlebell swing, 20 lbs
10 Box jump, 18 inch box

 Post rounds completed to comments.


90 DAY CHALLENGE V: DAY 90
Vi-shake
no caffeine
no soda  
only fruit or veggie snacks
  no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
finish strong!

Congratulations Hiit Mamas!
You have completed your 90 Day Challenge! 

Today you will give your self a pat on the back, heck, give yourself a big slap on the booty, you've eared it! Today you will also weigh yourself (hopefully for the first time in 90 Days!), take the same measurements you did on Day 1, and take your after pictures
I am so proud of all of you and what you have accomplished in the last 90 Days and I can't wait to hear and see your results. 
The final challenge that I will give you is to share your accomplishment. If you are proud, post your results and before and after photos on our Facebook page and your Facebook page. If you are a little more shy, send me your results and photos (hiitmamas@gmail.com) and I will chop off your head and post them anonymously on our upcoming 90 Day Challenge WODs. You will also get a WOD named after you for sharing. It will be such a motivation and inspiration to all of our new 90 Day Challenge Mamas to see what you have been able to accomplish during your 90 Day Challenge.
Then get ready for your next 90 Day Challenge coming up on Monday. The additional challenges will all be the same for you, so just keep up the good work and look for more ways to improve your diet and lifestyle along the way.

NEXT 90 DAY CHALLENGE BEGINS: Monday!
join the challenge
be bikini ready this summer!

Apr 7, 2014

Monday 04.07.14

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Compare to 02.11.13

Post time to comments.


90 DAY CHALLENGE V: DAY 89
Vi-shake
no caffeine
no soda  
only fruit or veggie snacks
  no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
finish strong!

NEXT 90 DAY CHALLENGE BEGINS: April 14
join the challenge
be bikini ready this summer!

*Some of you have been asking how I have been doing and how my surgery went. The surgery was very successful and exceeded our expectations for correction. I was diagnosed at 14 with scoliosis and by the time I graduated high school I had two 30 degree curves in my back. After 18 more years and 4 pregnancies my scoliosis had progressed to two almost 60 degrees curves and I had shrunken from 5'10" to 5'8". It was progressing so I had to have surgery to stop it. So now I am straight and I have to take 3 months off but my recovery has been going really well and I am feeling better and better every day. It has been hard for me to post these WODs and not be able to do any of them but I will be back soon enough. Thanks for asking Mamas, thanks for caring.


 

Apr 4, 2014

Friday 04.04.14

Complete as many rounds and repetitions as possible in 14 minutes of:
60 Jump ropes
50 Knees-to-bar
30 Cleans, 20 lb.
20 Pull-ups


90 DAY CHALLENGE V: DAY 86
Vi-shake
no caffeine
no soda  
only fruit or veggie snacks
  no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
finish strong!

(can there really only be 4 more days left in our 90 Day Challenge?!??!)

I want to officially announce that our next 90 Day Challenge will begin on
April 14th
and will take us straight into the middle of summer! Those of you finishing up this challenge and still not quite bikini ready, let's do this again! And those of you joining our Challenge for the first time and wanting to look better this summer than you did last summer, join us! 
If you want to add the BEST protein shake on the market to your WODs, amplifying your results, feeding your muscles, reducing your body fat, improving your health, now is the time to order your shakes so you can have them ready to start the Challenge in 10 days! Here is a video talking about the Vi-shape protein shakes:

video


 They are the best way to jump start your progress, improve your overall health and wellness, give you more natural energy, help you eat better and finally get fit! I have been using these protein shakes for year and a half and have seen so many benefits internally and externally. They are delicious, affordable (ask me about 3 For Free), and the best protein shake on the market with 30% of your daily vitamins and less than 1 gram of sugar. When you combine the Vi-shape shakes and HIIT, it is a win-win! 

Look at what my good friend did during her 90 Day Challenge using 1 Vi-shape a day as a meal replacement for her lunch and the Hiit Mama workouts!
 She had just delivered her 5th child 2 months before her before picture. Now you don't have any more excuses Mamas! 

Here is the link to order your kit:
www.hiitmamas.myvi.net  

 E-mail me with any questions (hiitmamas@gmail.com) or if you need advice on choosing the right kit to achieve your 90 Day goals. You can find more info and discussion on our Facebook page as well.

Apr 3, 2014

Thursday 04.03.14

Run 5K

Compare to 02.27.14

Post time to comments.


90 DAY CHALLENGE V: DAY 85
Vi-shake
no caffeine
no soda  
only fruit or veggie snacks
  no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
finish strong!