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! Also, there are video demos of each exercise we do down the right side bar.

Dec 6, 2016

Tuesday 12.06.16

HERO WOD

5 rounds of:
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
After the run, rest for the remainder of the 3 minutes before beginning the next round.
Post reps completed to comments.

* In honor of Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, who was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.


90 DAY CHALLENGE XV: DAY 65
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives

Dec 5, 2016

Monday 12.05.16

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
20 one-legged squats, alternating
10 box jumps, 18-24 in. box
Post rounds completed to comments.



90 DAY CHALLENGE XV: DAY 64
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives

Dec 2, 2016

Friday 12.02.16

HERO WOD
For time:
Run 2 km
22 wall-ball shots, 10-lb. ball
22 pull-ups, assist as needed
22 wall-ball shots, 10-lb. ball
22 power cleans, 45-55 lbs
22 wall-ball shots, 10-lb. ball
Run 2 km
Post time to comments.

* In honor of Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, who was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.


90 DAY CHALLENGE XV: DAY 61
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours

NEXT WEEK'S ADDED CHALLENGE: no preservatives

Preservatives are not good for you. Simple as that. Your body does not need them nor does it want them. Here is some info from livestong.com 


What Are the Dangers of Preservatives?



Manufacturers use preservatives in many products that people consume and depend on for health. Many companies also use them in cosmetics. The intent of preservative use is well-meaning, because they prevent botulism, mold and bacteria, which gives products a longer shelf life and protect people from illness. Unfortunately, many preservatives have dangerous side effects that cause cancers, hyperactivity, nervous system damage and other problems. It should be noted that many studies incorporate feeding massive amounts of a preservative to laboratory rats, so some preservatives consumed in small amounts may not be as dangerous as some studies suggest.

Sodium Benzoate

Many soda manufacturers use sodium benzoate to prevent mold. This chemical can damage mitochondria in cells, which leads to neuro-degenerative diseases. Professor Andrew Kemp from the University of Sydney mentions in an editorial for the May 24, 2008, edition of the "British Medical Journal" that children "were significantly more hyperactive after they ate a mixture of food colorings and a preservative [sodium benzoate]."

Sodium Nitrate

Sodium nitrate, which is found in many packaged meats like hot dogs, sausages and bacon, is used as a curing agent. The curing of meats reduces the possibility for botulism-causing bacteria. Although MeatSafety.org, a website sponsored by the American Meat Institute trade association, says that sodium nitrate is "safe in the levels used" according to a study done by the U.S. National Toxicology Program, some studies link pancreatic and lung cancers to an increased consumption of meats containing sodium nitrate.

Propyl Gallate

Food manufacturers use propyl gallate as a stabilizer in packaged meats, dried milk, candy, potato chips and baked goods. It is also used in cosmetics and pharmaceuticals. The National Toxicology Program, an agency in the U.S. Department of Health and Human Services, reports that this preservative causes prostate inflammation and tumors of the thyroid, brain and pancreas.

Potassium Bromate

Many bread companies still use potassium bromate to strengthen bread dough. Although countries like Britain and Canada banned the preservative as a carcinogen because significant evidence shows that it causes cancerous kidney and thyroid tumors in rats, it is still found in some baked goods in the United States. Potassium bromate is especially dangerous if the food product is not baked long enough at a high enough temperature.

BHA & BHT

Food manufacturers use BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) to prevent oxygenation. This keeps many breads and snack foods fresh for longer periods of time because the fats cannot turn rancid from exposure to oxygen. The Center for Science in the Public Interest cites studies which show that BHA causes cancer in animals. It also asserts that the safety of BHT is unproven.



Mamas, there is nothing better for you body than eating fresh, natural, whole foods- eating clean. I challenge you to not buy or consume anything in the next 29 days that has a preservative in it. Shop around the outsides of the store. It is easier than you think. Your body will thank you and you will feel and look great!

Dec 1, 2016

Thursday 12.01.16

Complete as many rounds as possible in 20 minutes of:
50 double-unders (sub: 200 singles)
100-ft. walking lunge
100-ft. bear crawl
Post rounds completed to comments.


90 DAY CHALLENGE XV: DAY 60
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours

Nov 30, 2016

Wednesday 11.30.16

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters, 20-40 lbs
Rest 30 seconds
Post total reps completed to comments.
Compare to 04.20.15.



90 DAY CHALLENGE XV: DAY 59
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours

Nov 29, 2016

Tuesday 11.29.16

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
Post time for each interval to comments.
Compare to 08.23.16.



90 DAY CHALLENGE XV: DAY 58
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours

Nov 28, 2016

Monday 11.28.16

For time:
Run 500 meters
50 handstand push-ups, scale as needed
50 pull-ups, assist as needed
50 sumo deadlift high pulls, 25-45 lbs
50 burpees
50 toes-to-bars
Run 500 meters
Post time to comments.


90 DAY CHALLENGE XV: DAY 57
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food

Forgot to post the weekly challenge on Friday!! 

THIS WEEK'S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.


Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping

Nov 25, 2016

Friday 11.25.16

For time:
100 burpees
Post time to comments.


90 DAY CHALLENGE XV: DAY 54
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food

Nov 24, 2016

Thursday 11.24.16

Happy Thanksgiving!! 

3 rounds of:
Turkey, 20 lbs
Stuffing
Rolls with butter
Mashed potatoes
Gravy
Cranberry sauce
Brussel sprouts
Apple pie
Pumpkin pie
Deviled eggs
Chubby apple dip
10 meter run to the couch for football and a nap

We aren't WODing today... are you kidding!?!
Have a great holiday. :)


90 DAY CHALLENGE XV: DAY 53
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food

Nov 23, 2016

Wednesday 11.23.16

"Danielle"
For time:
40 pull-ups, assist as needed
400-meter run
21 thrusters, 20-45 lbs
800-meter run
21 thrusters, 20-45 lbs
400-meter run
40 pull-ups, assist as needed
Post time to comments.
Compare to 04.02.14


90 DAY CHALLENGE XV: DAY 52
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food