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.

May 29, 2015

Friday 05.29.15

15-12-9 reps for time of:
Thrusters, 20-30 lbs
Pull-ups (assist as needed)
Butterfly sit-ups

Post time to comments.


90 DAY CHALLENGE XI: DAY 46
Vi-shake
no caffeine
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar 
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. ;)

May 28, 2015

Thursday 05.28.15

6 400-meter sprints

Rest as needed between efforts.

Post best and worst times to comments.


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

May 27, 2015

Wednesday 05.27.15

Complete as many rounds as possible in 20 minutes of:
2 pull-ups (assist as needed)
4 knees-to-elbows
8 kettlebell swings, 20 lbs

Post rounds completed to comments.


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

May 26, 2015

Tuesday 05.26.15

HERO WOD

For time:
100 sit-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 sit-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

Post time to comments.

*In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.


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

May 25, 2015

Monday 05.25.15

For time:
21 Weighted squats, 40-60 lbs
Rest 3 minutes
15 Weighted squats, 40-60 lbs
Rest 3 minutes
9 Weighted squats, 40-60 lbs

Compare to 05.26.14

Post time to comments.

Happy Memorial Day
In honor of all of our servicemen, past or present, who serve our country and keep us free.

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

May 22, 2015

Friday 05.22.15

Complete as many rounds as possible in 10 minutes of:
5 Pull-ups
10 Thrusters, 20 lbs

Post rounds completed to comments.


90 DAY CHALLENGE XI: DAY 39
Vi-shake
no caffeine
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar 

THIS 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


May 21, 2015

Thursday 05.21.15

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Compare to 05.21.14


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

May 20, 2015

Wednesday 05.20.15

50-40-30-20-10 reps for time of:
Butterfly sit-ups
Kettlebell swings, 20 lbs

Compare to 05.20.14

Post time to comments.


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

May 19, 2015

Tuesday 05.19.15

10 100-meter sprints

Rest as needed between efforts.

 Compare to 06.27.14

Post best and worst times to comments.


90 DAY CHALLENGE XI: DAY 36
Vi-shake
no caffeine
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar

May 18, 2015

Monday 05.18.15

"Jackie"

1000 meter run
50 Thrusters, 20 lbs total
30 pull-ups (assist as necessary)

Compare to 04.24.13

Post time to comments.


90 DAY CHALLENGE XI: DAY 35
Vi-shake
no caffeine
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar